is weight training really necessary with the CKD? I have been doing circuit weight training on Mon, wed, and Fri. with cardio monday- friday. I am not that interested in gaining muscle right now, I just want to lose about 15 pounds. If i were to only do cardio would i still be able to Carb-Up on the weekends without any bad affects such as gaining weight? well, thanks for reading this, i would really appreciate it if anyone out there could help me out.

Thanks

i am no expert but i think it is necessary since the weight training is pretty essential in fully depleting the glycogen from your muscles.

You can still lose weight while lifting. I have dropped just over 20 pounds since September by doing CKD.

Weight training is essential with the CKD.

Actually, teh whole premise behind the CKD was to find a way for bodybuilders to be able to maintain their weight training programs while at the same time taking advantage of the fat loss effects of the low-carb diet.


But, to answer your question, you can deplete by doing cardio. A 60 minute session of intervals (1 minute on - 1 minute off) at 70% - 80% of your max heart rate should sufficiently deplete muscle glycogen.

However, cardio never gave anyone tight arms and firm glutes. Gotta weight train for that.

Hey, thanks for telling me that depletion is possible with interval cardio as that is exactly my plan..

Currently I am totally out of the BFL mode and more into line with CKD... I love my weekend junk food too much ;-).

Sunday = rest day and regular ketoday mostly (today I swam as I couldn't go to the gym due to ice on the roads and ate a carb meal at a Chinese restaurant)
Monday = leg day (quads, hams, gluteus) plus spinning lesson (45 min)
Tuesday = back day (back- shoulders- triceps)
Wednesday = calves & abs day plus spinning lesson (so mostly cardio)
Thursday - swimming.. for increasing lung capacity I practice swimming under water.. very taxing for heart & lungs.. but not much real swimming involved.. it DOES make me very tired though
Friday - chest day (chest - biceps - wrist) plus intense speed work on home trainer (24 mins of 4 6 min intervals e.g. going up from 75-85-90-95-100-105, 85-90-95-100-105-110, 85-95-100-105-110-115 to 85-100-110-110-110-110 and in the last 10 s to max, this time 155 rpm).. this is what I did Friday and with variations I will try to build it up to 60 mins.. at the moment pools of sweat form at 110 rpm.. it should be done without breaking a sweat ).
Saturday - hips-calves & abs day , a spinning lesson plus depletion workout with 48 mins speed interval interval on hometrainer with similar schedule as the Friday one (times 2) but due to the icy road I didn't.. so I didn't really carb up either..

Fietser

PS.. forgot to explain why .. I am a cyclist (obviously as Fietser means cyclist) and want to train on speed as well as strength. When I do a full body depletion workout I am too 'spent' on Monday to do a lot then.. I want to be well rested for my most important workout (legs) and do another major group (back & triceps) a day later when the glycogen stores are still full. Cardio doesn't tire my muscles as much as a heavy workout does, but it does tire my cardiovascular system.. so I think this is a good approach.. though it might be that my glycogen might be too depleted at the end of the week???