Wed, Nov-15-06, 10:48
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Senior Member
Posts: 1,066
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Plan: CKD
Stats: 225/180/175
BF:
Progress:
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It varies a lot, depending on what your aims are, what your lifestyle is, how much muscle you carry and a lot of other things.
What works for a lot of women would be something like a three day split of legs and abs, back and biceps, chest, shoulders and triceps (or three whole body workouts) with suitable cardio on non-lifting days. Then start your carb-up day by eating some fruit for breakfast, doing a full body depletion workout (lots of squats, bench press, deadlifts, stiffleg deadlifts, pull-ups, shoulder press etc) with lighter weights and shorter rests than usual.
Then have a big PWO shake, and start eating high carb, moderate protein, low fat for the rest of the day. This is a refeed day, so keep your calories above maintenance. Around 20% over works well for me.
In general, men can eat more than women on carb-up. So can anyone who's carrying a high proportion of muscle, or who has a very active lifestyle.
Drink lots of water during your carb-up, and don't freak when you put on 2-4lb of weight, it's all water and will disappear as soon as you go back to ketosis. When you start working the following week, you should feel the difference in your overall strength.
The after your carb-up, go for a high proportion of fats to speed up return to ketosis.
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