Tuesday) is to reduce muscle glycogen from initial levels to approximately 70 mmol/kg, but no
lower. This should maximize fat utilization at rest and during aerobic exercise while avoiding
problems with increased protein use during exercise. The total amount of training required to
accomplish this will depend on the overall length of the carb-up and is discussed below.
Immediately prior to the carb-up, glycogen levels should be further lowered to between 25
and 40 mmol/kg. This will allow maximal glycogen compensation to occur during the carb-load.
Calculations for the final workout are made in this chapter as well. Both the calculations made
for the Monday and Tuesday workouts as well as the Friday workouts are used to develop the
advanced CKD workout, which appears in chapter 28. The general format of the advanced CKD
workout is:
Monday/Tuesday: split routine, such that the entire body is trained between these two days. For
example, the lower body and abdominals might be trained on Monday, and the entire upper body
trained on Tuesday
Friday: full body workout, either a high rep depletion workout or a low rep tension workout
Sample calculations for Monday and Tuesday workouts
To see how much weight training is necessary to achieve the above goals, let us look at a
lifter who has just completed a carb-loading phase of 36 hours, achieving 150 mmol/kg of glycogen
in all major muscle groups. In the first 2 workouts, this individual needs to lower glycogen to
approximately 70 mmol/kg to maximize fat burning.
Therefore, this person needs to deplete:
150 mmol/kg - 70 mmol/kg = 80 mmol/kg of total glycogen.
Using the rate of glycogen depletion listed in chapter 10, we see that
80 mmol/kg divided by 1.3 mmol/kg/rep = 61 total reps.
or
80 mmol/kg divided by 0.35 mmol/kg/sec = 228 seconds of total set time.
Assuming an average set time of 45 seconds (10-12 reps at 4 seconds per repetition) this
level of glycogen depletion would require approximately 5-6 sets per bodypart. This total amount
of work can be divided up a number of ways. Simply performing 6 sets of 10 repetitions would be
sufficient and a lifter might perform:
Squats: 4 sets of 10 reps (4 seconds per rep = 40 seconds per set)
Leg extension: 2 sets of 10 reps (4 seconds per rep = 40 seconds per set)
There are numerous other workout schemes to achieve the general goal of reducing
glycogen levels and individuals are encouraged to experiment with their training. Regardless of
what specific type of training is done, the important fact to remember is that the proper amount
of total set time must be performed. Please note that the value of 15 mmol/kg/set was
established at an intensity of 70% of 1 repetition maximum (the amount of weight which can be