Hi there Cori

There's LOTS of ways to do this.

You could try TKD if you like - it's not a bad way to start fiddling with increasing carbs before lifting. I did it successfully for a long time, and still return to it from time to time.

The amounts and timing vary - some like their carbs before, some after.

I'm a woman, and I get fat from post WO carbs, so I like mine before: about half an hour before you lift, eat some fast carb (something sweet without too much protein and very little fat - fruit, angel food cake, or even white rice if you do it more like about an hour pre-lifting). Don't do any cardio, of course, before you lift. Do your lifting, and if you are afraid of the extra blood sugar spilling over into fat stores, do a little cardio after you lift - JUST enough to put you back into ketosis. If you really focus on your lifting, you should burn most of it off.

How much?

You'll have to see. I found about 40-60g worked well for me - I lift HEAVY. To start, you may want to try it with 20-30g to start and check your ketones, and how you feel of course.

PWO, get in a whey shake to help rebuild your tissues. Low carb!

Did I get it right Trainerdan?