Im currently on my first ever TKD cycle after doing a CKD many times in the past...

One question I have is if anyone knows how/wehn to incorporate a full carb load into this plan in order to fully restore glycogen, reset leptin levels some, as well as giving my body a calorie deficit break?

Any thoughts/ideas would be welcome!

I do TKD, and carbup on Sunday's with 1/2c. sweet potato, 1med. banana, 1c. old fashioned oats (dry measure), 1tbls. Natural PB and sometimes 2c. green veggies, usually broccoli, not sure if that answers your question, that is my highest cal/carb day (over 100 carbs)..........Oh, and it's the last meal of that day

KC, the rule of thumb is the lower your BF%, the more often you need to refeed, and yours is pretty low. TrainerDan sometimes does a mini-carb up mid-week - 2 meals, as I recall, and the full carb-up on weekends. Frankly, you know your body best, but if you're eating very clean, running a good deficit and training hard, you might still need to go once a week or every 10 days.

Give it a try and see how it goes.

Cheers,

Friday

Thanks for the replies!

So far Ive been doing a strict TKD without a full carb load and the results have been great. My plan right now is to keep going with this until my results start to slow...Im glad I have 3 months until my show to really dial this in

Once this happens Im planning on starting to carb load once a week on a weekend for 1/2 a day or so and then the same mid-week. I also only plan on loading with foods like brown rice, yams, and oatmeal...given the fact that Im not trying to supercompensate my muscles Id like to use lower GI and healthy carbs like these.

Thanks again!