http://forum.lowcarber.org/forumdis...p?s=&forumid=52
Here got to the link above...
The down to CKD 101
And read what Trainerdan Wrote....
He as broke it down really well for us. There may be some other thread in that area too...
As far as eating...basically only meat during the week M-F
Friday evening you start carbing up until Sunday evening...With an HEAVY work out Monday. This is to get the most out of your work out and to burn up the carbs for the week. DON'T work out on the weekend or what even days that you have chosen to carb up...you will be working against your self this way. You need those carbs for the first work out.

If you have trouble finding the info...repost...and I send you the copies I put in my computer

Good Luck
LRRAINE