How to have a proper carb up - CKD
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carbupfriday
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For reference, check out my diary. Started Friday around 2 PM ended at Saturday 10 PM with a last meal.
First "12 hours" macros were for friday while saturday was the last 24 hours (including rest).
http://books.google.com/books?id=JtCZBe-2XVIC&pg=PA132&lpg=PA132&dq=At+an+average+rate+of+5+mmol/kg+/hour,&source=bl&ots=dNPL83DTIH&sig=CnZ6etSv8ql2SlaKLOdmsfOtYYQ&hl=en&sa=X&ei=YMXHUYjtG_D8yAHGk4HgDg&ved=0CC0Q6AEwAA#v=onepage&q=At an average rate of 5 mmol/kg /hour,&f=false
Follow the macros, don't worry about the calories. Remember, point of CKD is to refill muscle glycogen and spike insulin way up.
I have gone back to my previous weigh in pre-workout friday (by tonight).....but for me Sunday basically is a "starvation day" (running + eat deficit = 1000).
First "12 hours" macros were for friday while saturday was the last 24 hours (including rest).
http://books.google.com/books?id=JtCZBe-2XVIC&pg=PA132&lpg=PA132&dq=At+an+average+rate+of+5+mmol/kg+/hour,&source=bl&ots=dNPL83DTIH&sig=CnZ6etSv8ql2SlaKLOdmsfOtYYQ&hl=en&sa=X&ei=YMXHUYjtG_D8yAHGk4HgDg&ved=0CC0Q6AEwAA#v=onepage&q=At an average rate of 5 mmol/kg /hour,&f=false
Follow the macros, don't worry about the calories. Remember, point of CKD is to refill muscle glycogen and spike insulin way up.
I have gone back to my previous weigh in pre-workout friday (by tonight).....but for me Sunday basically is a "starvation day" (running + eat deficit = 1000).
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