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bodyweightfitness, keto

Found Today 10/2/13

Today’s discussion points were about carb loading on keto and what to do when working out. From the FAQ:

What is the Targeted Ketogenic Diet Routine (TKD)?

The TKD is nothing more than the standard ketogenic diet (SKD) with carbohydrates consumed at specific times around exercise, as a way to replenish muscle glycogen. This means that carbohydrates are consumed only on days when exercise is performed. If fat loss is the goal, the number of calories consumed as carbohydrates should be subtracted from total calories, meaning that less dietary fat is consumed on those days. The TKD is a compromise approach between the SKD and the CKD. The TKD will allow individuals on a ketogenic diet to perform high intensity activity (or aerobic exercise for long periods of time) without having to interrupt ketosis for long periods of time. For a TKD to work, high glycemic, easily digested carbs are preferred – think sport gels, hard candy, dextrose.

“The Ketogenic Diet” by Lyle McDonald

AnabolicMinds forum post explaining the method behind TKD

What is the Cyclical Ketogenic Diet Routine (CKD)?

The CKD attempts to harness the effects of a ketogenic diet while maintaining exercise performance. However, rather than providing carbohydrates only around exercise as a TKD, the CKD inserts a one (or two) day period of high carbohydrate eating to refill muscle glycogen. This means that for the CKD to work, muscle glycogen must be depleted fully each week by doing very intense “depletion” workouts. A CKD is not appropriate for beginning exercisers or those who are unable to perform the amount of training necessary. During the carb-loading phase of the CKD, the body’s metabolism is temporarily switched out of ketosis, with the goal of refilling muscle glycogen levels to sustain exercise performance in the next cycle.

“The Ketogenic Diet” by Lyle McDonald

Then the other big item of the day was wrist “prehab”, which led to an excellent PDF from the bodyweightfitness community, Wrist Mobility, Bodyline Exercises, and Handstands Guide in PDF form. Time to work on those handstands!

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