If you don't want to weed through all the technical gobbledygook re HGH, insulin, etc. in the above link I posted about Lyle McDonald, here is his suggested CKD routine:

The CKD Workout Routine
With the above estimations for sets and reps having been made, we can develop a sample workout routine. The format for the CKD week is:

Day Workout type Diet

Sunday: 30'+ of low intensity cardio in Ketogenic
morning to establish ketosis
Monday: Tension weight training workout Ketogenic
Tuesday: Tension weight training workout Ketogenic
Wed/Thu: cardio optional for fat loss Ketogenic
Fri: Full body workout Ketogenic prior to workout
Begin carb-load after workout
Saturday: No workout Carb load