On a SKD a few weeks after entering ketosis you lose the intensity needed for heavy lifting. This, obviously, is very bad. Your lifts must at least maintain their present levels if not increase however slightly.
In a diet that includes carbohydrates, your muscles are kept well stocked with glycogen which helps maintain lifts. On a SKD, the whole purpose is to deplete muscle glycogen levels, not conducive to heavy lifting.
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With a TKD a small amount of easily digestible carbohydrates are consumed roughly 30 minutes prior to working out. This gives the muscles something to work with and also a big psychological boost. I would recommend 50 grams of carbs; any carbohydrate source can be used as long as it is easily digestible. Liquid carbs are ideal. An alternative is to take in the carbohydrates after the workout as part of your post workout nutrition.
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This may help you to recover faster but does not have the benefit of a quicker reentry in to ketosis and energy boost given by carbohydrates consumed prior to working out. The whole idea of these extra carbohydrates is to replenish your muscle glycogen, the workout that follows should deplete these stores and the body will return to a ketogenic state soon after. A word of warning, don’t use fruit as the carbohydrate source.
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Fruit carbohydrate, fructose, has a tendency to preferentially refill the liver carbohydrate stores and not the muscles. This means more time to return to ketosis after the workout. The amount of carbs eaten depends on the type of workout you do. If you perform a short workout where the main sets are singles then eating 50 grams may not be a good idea, if you perform 20 or 30 sets per body part
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then you may need more than 50 grams and perhaps the name of a good mental institution. The idea is to experiment. Take 50 grams as a base and work from there. Depending on how long it takes to get back into ketosis after the workout out, consume more or less carbohydrates. Also if you workout very often, say daily, the TKD may not be such a good idea as you will spend more time out of ketosis than in it.
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The TKD allows heavy lifting in a ketogenic diet and allows the SKD to be continued for long periods of time without affecting your poundages.
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I would recommend dieting for 6 weeks, certainly no more than 8 before maintaining your weight for a week, then if needs be, continuing. This way you will reduce the rate which your metabolism slows down and the week or two you take of dieting you may find that your body fat percentage actually decreases. This is the result of your muscles fully regaining their glycogen content.
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To summarize here is a sample log:
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Sunday:
1:00pm, no carbs
Monday:
Training, no carbs before workout
Tuesday:
No carbs, in ketosis
Wednesday:
Training, ate 50 grams of carbs before workout, took four hours to get back into ketosis
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Thursday:
No carbs
Friday:
Training, ate 40 grams of carbs before workout, back into ketosis straight after workout
Saturday:
No carbs
Sunday:
No carbs
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You will find that after completion of a TKD, a bulking cycle will produce fantastic results. After a period of depletion, especially of the type produced from a ketogenic diet, there is a marked increase in potential to put on muscle mass. Take advantage of this and you can be in the best shape of your life.
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