cool, thanks

looks like pretzels and possibly popcorn are going on the menu this week.

Found a new one - Willy Wonka Bottle Caps

all dextrose and maltodextrin but not as sour as Smarties or Sweet Tarts.

I generally start with upper body. I use the H.I.T. method of one continuous set , heavy weight 10 second reps.
I do lat pulldowns 145 lbs. i tap out around 22 reps.
seated cable rows 215 lbs. around 20 reps.
bench press 305 lbs. around 17 reps.
straight bar curls 60 lbs. around 14 reps.
tricep pull downs. 50 lbs. around 15 reps.
Hamstring curls 135 lbs. around 15 reps.
leg extensions 275 lbs. around 24 reps.
squat 315 lbs. 8 reps.

then finish with regular crunches. and top it off with a run to the trash can to dry heave for a few minutes. thats my depletion workout. .
After carb up is done , i pretty much do the same workout but heavier weight. and thats it for me. I run most of the rest of the week.

How about sugar frosted sugar puffs of sugar. with sweetened condensed milk?, lol.

what about beer? what's the CKD take on booze?

Alcohol is a nono while in the Keto phase of the CKD - it will dehydrate you, it will negatively effect your performance and most importantly, it will put fat burning on hold. It will not however, knock you out of ketosis, but that is simply because alcohol is naturally turned into ketones for fuel.

During the carb loading phase it's not recommended either. But, hey, it's only for a few weeks, right?

-Nat

Why is fruit bad, b/c of the fiber maybe?

No, senimoni, fruit is eschewed because of the type of sugar it is composed of, fructose. Fructose is metabolized in the liver, and does not have much of an effect on blood glucose or insulin. The goal of carb up foods is to spike insulin and refill muscle glycogen, so you are stronger for the heavy lifting early in the keto phase. Fruit and fructose will refill liver glycogen.

-Nat

Just to supplement what Nat said, when liver glycogen has been refilled, it is harder and takes longer to get back into ketosis after the carb-up, so some fat-burning days can be lost.

My fav. is rice krispies or korn flakes with lowfat milk and a table spoon or 2 of dextrose on top...yum