identical to that of the SKD so please refer to chapter 9 for guidelines for protein, carbohydrate
and fat intake on an SKD.
The lowcarb week
Although the specifics of the SKD been discussed in great detail in previous chapters, they
are summarized here.
Caloric intake:
Mass gains: 18 calories per pound or more
Maintenance calories/starting the diet: 15-16 calories per pound
Fat loss: starting at 12 calories per pound
Carbohydrate intake
30 grams or less per day. The fewer carbohydrates which are consumed, the faster ketosis can
be established. The amount of carbohydrates consumed is more critical on a CKD than on either
the SKD or TKD as there are only 5-6 days to establish ketosis.
Protein intake
During the first 3 weeks of the CKD, protein intake should be set at either 0.9 grams of protein
per pound of bodyweight or 150 grams per day, whichever is greater.
After three weeks of dieting, protein should be set at 0.9 grams of protein/pound of bodyweight.
Fat intake
Fat intake will make up the remainder of the calories in the diet
Getting out of ketosis: beginning the carb-load
To shift the body out of ketosis and toward a more anabolic state, dieters will need to begin
consuming carbohydrates approximately 5 hours prior to the final workout. At this time, a small
amount of carbohydrates, perhaps 25 to 50 grams, can be consumed along with some protein and
unsaturated fats, to begin the upregulation of liver enzymes. The type of carbohydrate needed
has not been studied and individuals are encouraged to experiment with different types and
amounts of foods.
Approximately 2 hours before the final workout, a combination of glucose and fructose
(with optional glutamine) should be consumed, to refill liver glycogen. Once again, specific
amounts have not been determined but 25 to 50 grams total carbohydrate would seem a good
place to start.