Sleazy, I'd reconsider about not taking in dex in your PWO shake. I asked Bouncer about that, he's the mod at c-k-d.com, and he said @40 grams of dextrose will not kick you out of keto as your muscles will fill right up with that and no spillover into your liver. I tried it a few times and he was right. About 4 hours later, I was right back into ketosis. For PWO shakes, he suggested about 40 g dex/40 g whey/ 5 g creatine. And make sure that's with water as any fat will slow down absorption of everything.
I also add cream in all my other shakes during the day. You also might want to consider Twinlab's Ultra Fuel. It has 100 g of carbs in a single serving. I need to get @600 g during my refeed, and sometimes that's difficult in one day. So I just slam about 2-3 of those and I'm good.
I don't do a depletion workout, I just do whatever workout falls on my carbup day. But it's important to begin the carb-up after your last workout, in the morning preferably, that way you have the whole day to refeed.
And it's also important to take about 50 grams of fructose, like OJ or something, 1-2 hours before your final workout. Lyle McDonald and
Dan Duchaine, the fathers of the CKD, said that you want to turn off ketosis before your refeed workout. You need to do that because otherwise your body will still produce ketones that fill your muscles and you won't get a true depletion. You want a true "bonk" style depletion where you're sort of buzzed or dizzy. That way, you know you're truly depleted and then you SLAM the carbs back in and enjoy the supercompensation you'll get.
