Keto question

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dusty8907
dusty8907 Posts: 350 Member
in Health and Weight Loss
Okay i'm going in my 7th day of my CKD and was wonderin when i go to do my carb up days how to go about it. I have read that i need to do a depletion on the mornin of the carb up and consume 8-10grams of carbs per lean mass in kg. So i weight 158 so take 14% from that for my bodyfat and you get 134 lbs. 134 divided by 2.2 to convert to kg = 61. So therefore 61x9= 549 grams of carbs. Would this be correct? And i would take in a ton of these carbs right after depletion workout or just spaced out? Thanks for the help.

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  • dusty8907
    dusty8907 Posts: 350 Member
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    Bump
  • Helloitsdan
    Helloitsdan Posts: 5,565 Member
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    You guys think too much about this stuff...
    From what i've read its 30g daily then refeed up to 200g for 2 days.

    Whats your ultimate goal from this extremely hard diet?
    Have you looked into IF?
  • neanderthin
    neanderthin Posts: 9,970 Member
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    Depletion of what, gylcogen? You should be fairly empty when carb up time comes. Basically you want to consume about 10g/kg for the first day and around 5g's/kg for the second 24 hour period. Supercompensation can happen and I would suggest you consume higher GI the first day, basically get your fix, the next day go for more the longer digest carbs like root veg that kind of thing.
  • dusty8907
    dusty8907 Posts: 350 Member
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    You guys think too much about this stuff...
    From what i've read its 30g daily then refeed up to 200g for 2 days.

    Whats your ultimate goal from this extremely hard diet?
    Have you looked into IF?

    My ultimate goal is to keep as much of my muscle mass as possible while getting my bodyfat from 14 to 8%
  • Helloitsdan
    Helloitsdan Posts: 5,565 Member
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    Id rather Intermittent Fast and eat 40-50% carbs daily than none at all.
    When you go back to a regular carb diet you gain a bit back.

    I fast from 10pm-2pm daily and am dropping BF pretty quick.
    I eat -10% TDEE daily to maintain lean mass and lift heavy as well as practice bodyweight training from the book The Naked Warrior.
    Check out www.leangains.com and read the guide.
    I think youll find that your eating can be really enjoyable while accomplishing the same thing as if you went Keto.

    PS: I can run IF numbers for you if you like.
    PM me your:
    Age
    height
    weight
    BF%
    Waist measurement
    How often you workout

    I'll give you realistic numbers.

    I plan to be at 10-12% BF by April 1st.

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