excellenttt yeah i will go for atleast 400, if i go over by a little then its cool, gotta get some carbs in ma belly though, been wanting some for awhile

and yeah i always carry a PW Shake with me to the gym so i can down it soon as im done.

on the cardio i was talking about some cardio after i got done eating that night

I highly recommend taking fruit before depletion. Otherwise, your body will be in glycogen-sparing mode, and it will take longer to deplete.

Just my two cents, though.

howlong do you need to take it tho? last time i took it at 6 hours...could i say take it 2-3 hours ahead and give the same benefit?

Two to three hours would be fine. Less, even, if you use high glycemic fruit.

This time I took two apples with a little fructose powder about an hour before. Last time I had an apple (low glycemic) with a little fructose powder an hour and a half before and a banana (high glycemic) half an hour before. Fruit digests quickly, and the fructose powder doesn't really need to be digested.

Interestingly, this week's depletion workout seemed to go better and be more effective than last week's, but it's hard to say exactly why.

Oh, and just a clarification of what I meant about glycogen-sparing--if you are in ketosis for the workout, your body will be using ketones and FFAs for fuel, along with the glycogen. So it doesn't really *spare* all the glycogen, but it kind of slows down its use.