It involves remaining in ketosis for a period of time, then ‘carbing up’. The SKD is described in Of Ketogenic Diets and Flares; it would be helpful to have read that first if you want to make any sense of this article. Let’s get right into it and fill in the blanks later, here is a sample schedule:
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Sunday: 1:00pm, no carbs just protein, fat, fat and more fat
Monday: still no carbs
Tuesday: still no carbs, in ketosis
Wednesday: no carbs
Thursday: no carbs
Friday: no carbs
Saturday: carb up
Sunday: no carbs
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Now the details. First of all, what is a ‘carb up’. Well it basically involves eating as much carb enriched food as you can within a 24hr period. Try not to include too much fat in the carb up and don’t worry so much about the protein. As much carbs as you can, you say, hehe sounds like the diet for me. The first carb up maybe, after that it will become a chore. It is important you restrict it to one continuos 24hr period.
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Eat on into the night if you have to but no more than 24hrs. This is enough to fully replenish glycogen stores nut not enough to cause fat gain. The training schedule can be altered to fit around the CKD. I would recommend training on Monday and Tuesday to induce ketosis. Then training again on Saturday morning and beginning the carb up after the Saturday workout. This should maximize any anabolic effects of the carb up.
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However the diet can be altered to suit your lifestyle t some extent. The carb up should be placed preferentially after the last workout of the week and to workouts at the beginning of the week are good to induce ketosis. Once you have been on the CKD for some time you will be able to slip into ketosis faster, so you maybe in ketosis by Monday afternoon. The workouts can then be arranged in any way.
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Carbing up once a week will produce great results. You won’t believe you can eat so much (both carbs and fat, though not at the same time!) and still lose weight. Obviously calories must be counted. Recommended starting calories are 12 time body weight. This number can be reduced as you lose weight. Some people have found that carbing up every weekend is doesn’t produce fast enough weight loss,
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carbing up after a week and a half or two weeks will increase the fat loss. However it will be harder to stick with the diet when the carbing up weekend id so far away. Also it would be like a SKD for two weeks, the end of which in all likelihood you would be too tired to make it to the grocery store. Once again as in all ketogenic diets plenty of water should be drunk, 1 pint an hour is recommended but what ever feels comfortable.
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During the carb up especially it is vital to drink plenty of water. T e diet releases water a glycogen is depleted during the week so it needs plenty of water for the muscles to get fully replenished. When carbing up it is possible to carb up on junk food, some have found this also replenishes their fat stores. Experiment, but remember the carb up is designed to replenish your glycogen stores not
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satisfy your tendency to eat anything and everthing. The carb up should not include fruit, or fruit juices or they should be kept to a minimum. Fructose preferentially refills the liver glycogen stores, which will delay re-entry into ketosis. If you train using few sets and singles, the CKD must be altered for you to benefit. The morning of the carbup, a standard workout must not be done, instead the following should be used
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Squat: 4X10
Press: 4X10
Chins/Pulldowns: 4X10
Bench: 4X10
Curls: 4X10
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The sets given are an estimate, basically all excretes must be done rotated through until your glycogen stores are totally drained (you’ll know, believe me, just don’t get to enthusiastic that you have to be carried home). This workout will prime you for the carb up. Those using low reps and during the week will benefit from this
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