consumed, this strategy should also yield greater lean body mass gains. Switching to lower GI
carbs during the second half of the carb-up should help maximize anabolism but limit fat gains.
Additionally, using Citrimax (see chapter 31) may help limit fat gain on the weekends.
The Targeted CKD
One useful strategy for maximizing anabolism with the CKD is the inclusion of pre- and
post-workout carbohydrates during the week, in addition to the weekend carb-up. In this case,
the guidelines presented for the TKD (chapter 11) should be used. Post-workout carbohydrates
may be especially useful to help keep cortisol levels down and help with recovery. Many lifters
report decreased soreness and increased recovery when carbs are taken post-workout. As with
the TKD, the choice of pre-workout carbohydrates is not critical and lifters should choose easily
digested carbohydrates.
Up to 25-50 grams of carbs can be consumed 30-60 minutes before working out. Some
lifters have also experimented with consuming carbs during training, but many report problems
with stomach upset, especially on leg training days.
The choice of post-workout carbs is important so that muscle but not liver glycogen is
refilled. The ideal carb source is glucose or glucose polymers. Fructose and sucrose should
ideally be avoided as they may refill liver glycogen, possibly interrupting ketosis.
Lifters should consume 50-100 grams of liquid high GI carbs with 25-50 grams of protein
(and supplements of choice) immediately after training. The carbs should preferentially go to the
muscles to refill muscle glycogen and ketosis should resume within an hour or two. Ketone levels
should be checked pre- and post-workout to ensure that ketosis is not being interrupted for long
periods.
The mid-week carb spike
An alternative strategy to carbing around workouts is the use of a mid-week carb-spike.
With this dietary strategy, up to 1000 calories of carbs (250 grams) with some protein (25-50
grams) but no fat is consumed as the first meal Wednesday morning. Ketogenic eating should be
resumed a few hours later to give blood glucose and insulin time to return to normal. Weight
training should take place at some point later in the day to reestablish ketosis.
Splitting up the carb-load
A final strategy which lifters may wish to try is to perform 2 shorter carb-load periods of
24 hours each at different times each week. For example, a lifter might carb-load for 24 hours on
Tuesday (following a workout) and again for 24 hours on Saturday. In theory, this might generate
more anabolism while limiting the potential for fat gain.
Body composition