I am doing my depletion workout on Friday mornings and then carb-up the rest of the day. I resume low-carb on Saturday morning. 2 questions:

1) What should my first workout after carb-up be; cardio,weights or both? I've heard mixed responses on this.

2) Since my carb-up ends Friday night, should I workout Saturday morning or start Sunday?

I prefer lifting(preferably a large bodypart, i do chest/bi's) and HIIT. This is mainly to burn as much glycogen as possible and put me in ketosis as fast a possible.

NB: I never test myself for ketosis, however, as long as i'm losing fat i don't see the point in getting my hands wet.....get it HANDS WET, ha ha, ok sorry.



What does your split look like? I like taking saturday and sunday off even though my carb up is over saturday night sometimes sunday morning when i feel like i slacked off on saturday.

This is my current split:
Sunday: Legs&Abs (10 min. warm up/10 min. cool down cardio)
Mon: Chest, Shoulders, Back (10 min. warm up/cool down cardio)
Tues: Biceps&Triceps followed by 20 minutes HIIT Cardio
Wed: Abs followed by 30 minutes HIIT Cardio
Thurs: 30 minutes HIIT Cardio or 45 low-intensity cardio
Friday: Total Body Circuit (depletion)
Saturday: Off

personally, I would combine the wed and thurs workouts into 1. ie do abs + cardio on wed and take thursday off or vice versa. Working out Sunday is okay. it will be different for every person, as everyone has a different amount of "exercise tolerance" before they overtrain. I also like to minimize cardio, and only increase when i feel it is necessary. So far, in my 5 weeks of CKD'ing i have kept my cardio constant and have been losing fat.