Can you give me a sample workout plan. If i understand right on the ckd one only lifts 3x a week? If so how would I fit all my body parts in this small amount of time?
I like to work each body part twice a week.
Also can one eat anything on the carb up weekends?
ie..breads,pizza,sugars etc???

Thanks,
Jay

Go heavy on Monday and hit the major bodyparts ... or whatever you are looking to "bring up" (chest/back, legs, whatever) ...

On Wednesday, do some isolation work ... bi's/tri's/delts ... go lighter, use supersets.

Friday is a full body depletion workout.

On carb ups, it is best to stick to a typical, old-school "low-fat, moderate protein, high-carb" diet.

Remeber, BO is about fat-loss while retaining as musch muscle as possible .. it is not a muscle gain program.