Why CKD?

First Question:

If the goal is to cut bf while trying to minimize muscle loss, wouldn't one be better of with following a SKD with adequate protein intake to maintain nitrogen balance and doing heavy sets at the gym. One could do this for a 4-6 week period and then take a week off and maintain a balance diet for a week.

I am on my first week of keto and just started my carb load up with a bottle of gatorade about an hour before the gym. I admit that the workout was great compared to the last two I had during the week.

But even after reading the chapter on CKD in McDonald's book, I am not fully convinced about a weekly carb load 24-36 hours period. One takes about 3 days to get into keto and two days later you are out of it. Is it the most optimal way to cut.

I can understand that from a practical point of view, CKD is great because in a way it gives you that one cheat day (not to say that one can eat crap) makes it easier to stick to the diet in the longer term.

But would one day of carb load up period give you an advantage over SKD in terms of muscle gains or minimizing muscle loss when one has to try and deplete the glycogen levels within the next day or two.

CKD seems like two steps forward and one step backward. You will get there (in terms of cutting fat) but it will take longer.

Second question:

IF CKD is the way to go, what is the best way to do it. Is it essential to eat up to 4-5 gms of simple carbs per lb of body weight.

Also, for people who start their carb load Friday evening, do you stuff yourself with carbs and then go to bed. Guys on this forum have talked about eating tons of low fat ice cream to get in enough carbs etc. I just can't see how that can be good for you.

I am thinking of keeping my carb load up period from Friday evening to Saturday afternoon and get simple sugars from gatorade, dextrose, fruit juices etc. with some bread for breakfast and pasta for lunch thrown in. This would be coupled with a heavy workout on Friday evening and a depletion workout on Sunday.

Would this work in terms of replenishing glycogen levels or is this not a long enough load period.

Thanks

skd is basically atkins and is for people who dont care about muscle loss, because there will be alot of it.

The ckd isnt about having a cheat day to keep you with the diet, its about refueling glycogen to maintain or increase muscle mass and strength.  Completely cutting out carbs for long periods of times is EXTREMELY catabolic.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone


skd is basically atkins and is for people who dont care about muscle loss, because there will be alot of it.

Why is SKD atkins? One can eat healthy, eat at either mantainence or a little below maintenance calories, consume adequate protein and hit it hard at the gym on SKD.

I guess thats what I am trying to understand, how does one day of carb load up, protect muscle mass compared to SKD.

ral133

RollingStone


skd is basically atkins and is for people who dont care about muscle loss, because there will be alot of it.

Why is SKD atkins? One can eat healthy, eat at either mantainence or a little below maintenance calories, consume adequate protein and hit it hard at the gym on SKD.

I guess thats what I am trying to understand, how does one day of carb load up, protect muscle mass compared to SKD.

Basically ketones aren't used by the muscle during weightlifting (except for maybe in the thirdish week of being on a keto diet, though this does not last long at all), glycogen is.  By being in ketosis for long enough and not eating carbohydrates your glycogen is depleted.  Your lifts would slowly start falling causing you to eventually lose muscle.  The point of the refeed is to as quickly as possible replenish those glycogen stores so that you can keep hitting the weights with the same intensity and interrupt ketosis as little as possible.

Be aware that some people see this as their day to cheat and go crazy when really its the most important day of the diet.  Everything should be perfect.  If youre taking creatine the carbload is just about hte only time its effective so you should take it with ever meal.  Keep fats really low and dont drink any alcohol.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Ketosis is also extremely acidic which can mess with alot of processes in the body.

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Creation


Ketosis is also extremely acidic which can mess with alot of processes in the body.

Very true.
****ing with blood pH is a no-no. Good way to cause neurological damage.