here is what i do now.

Mon. swim 1/2 mile. Biceps, forearms and chest.

Tue. nothing.

Wen. swim 1/2 mile. Abs and legs.

Thur. nothing.

Fri. swim 1/2 mile. Back, shoulders and triceps.


when i go on the CKD ill be filling the two days i dont do anything with more swimming. but is this a good scedual for a CDK or should i have a better depletion work out on Friday? and what would be a good depletion work out?

I'm seriously not trying to be offensive here (*looks at Trainerdan and see's him eyeing me closely, behind a bush*)- for the love of everything ketogenic ... buy 'BODYOPUS' (by Dan Duchaine) or 'The Ketogenic Diet' (by Lyle McDonald) or... search google and read up on it! It's hard to give someone information, answers, or advice about a topic they are not even vaguely familiar with.

Phade,

The questions you are asking have been well covered before.

At least read CKD101, then use the SEARCH function to see if your question has been covered before.

This forum goes back at least 5 pages, and I know we have discussed training splits before.

As far as a depletion workout goes, it is generally a full body routine, done in circuit training fashion (moving from exercise to exercise with very little rest between exercises).

Everything else on your schedule looks fine.