Two questions (one is actually almost a statement, sorry)

re: Plateaus - being an ex-college athlete my experience with plateaus is to take a break. My guess is that if you reach a plateau, switch up for a week or two. Take a break and go low-fat (it won't kill you either) for a week, gradually work back into Ketosis w/o a carb load for a week or two before you start working out again. This always helped me.

re: Carb-Types (this is a question)
I assume that it is better to consume LowGI carbs on the weekend carb-up to avoid insulin spikes. I imagine I should eat a lot of Complex carbs, but still take it easy on the sugars (ie: no gallons of soda/Gatorade).
Is this right, or does it matter.

TIA,
j