I have been low carbing for over 2 years and recently completed my first BFL challenge. I am looking for a way to increase my carbs without triggering compulsive eating, which has always been a big issue for me. I tried upping my carbs the night before a run and that worked ok, so I thought the targeted Keto Diet might be useful for me. Can anyone describe this in more detail for me? I first heard of it lurking in this forum, but can't remember the specifics.

Thanks,
Silk

Hello silk and welcome!
Zeus does a TKD. He posted some info on it here: TKD


Hope that helps!
Linda

That about sums it up (the link that fern put up) ...if you have anymore questions just ask...

So, how long before your workout do you do the mini carb up? Also, what if anything do you do to increase your stamina on cardio days?

-45 minutes. I have a packet of 'instant oatmeal' (30 grams of carbohydrates).



-I pop some 'Ripped Fuel Extreme'.

Thanks!!

So, no mini carb up before cardio, huh? This is where I feel I am hitting the wall. A few carbs seem to help a little with my lifting, but seem to make a huge difference in how long I can run. I do cardio for 20 minutes every other day, and right now my goal is to be able to run the whole thing. I loooove my muscle, but I want good endurance too. Thinking of taking up rock climbing eventually.

Is ripped fuel a fat burner? I've heard of it, but haven't looked at the label yet.

-The reason(s) why you don't want to take in carbohydrates before cardio are various. Firstly, it will hinder the burning of fat; (assuming cardio is done on an empty stomach in the morning) as the bodies main energy source will be to burn off the carbohydrates first- not fat. Secondly, when you weight train- your muscles will use up the carbohydrates (glucose) very efficiently/quickly. Contrary to when one does cardio- most likely all the carbohydrates/glucose will not be used up and one will find them self out of ketosis for hours (which, obviously, we do not want). Unless you're doing an extended amount of high intensity cardio- I do not suggest ingesting pre-workout carbohydrates.



-Yes it is.

I am one that have been on 50 carbs a day and sometimes venture to 100.. well while being on an 11 day cruise. did walking and working out in weight room.. Had them to my fat to body ratiio on hook up monitors... Well I ate good carbs and some sugar free things and probably hit 100 carbs a day for the 11 days.. although I didn't loose any weight ( but did after returning home swooshed 3 lbs and then one more) I stayed the same for the 11 days.. BUT I lost one whole number in my body fat to muscle... Went from 18.68 to 17. 58.... So what do you think guys.. the only cheat was my one small peace of choc on my pillow ever night.. Yes I ate it LOL... and had sugar free one scoop of ice cream every afternoon... but other than that didn't cheat... But proves you can still loose fat to muscle but will keep you from loosing... but went from 10 to size 8 2 weeks later I am trying to loose last 4 to 11 lbs and I am stalled at 139.... so probably need to be strickter with the 50 carbs a day.. and cut back on some fats and cheese.. Is tough when you get to last 10 lbs and also have a cold. I work out in weight rooms about 3 to 4 times a week.. walk the other days... 4 times a week 2 to 4 miles.. and try to do water arobics two nights a week.. and have pilates or my stepper and some things at home if I don't get out to do this... keep exercising and eat good carbs... IT works.. guys...