Wow, thanks for taking the time to break it down for me joey! I feel alot better going into this knowing some of the obstacles that pop up so I won't be hit by surprise.

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. :p

Started the CKD today. Got a question for you reporter/dave/whoever...Mr X's calculations say I only get 98 grams of protein today which is incredibly low that it scares me a little. This means I really can't have a PWO shake otherwise my protein would be about 1.5 times what the calcs say I should have. Do you count your PWO shakes in your protein/cal calculations or not? I am just a little worried about this day because it is my chest day also so I usually suck down the shake afterwards.

I don't worry about going over on protein calories, but that's me. If my ratios are off by protein or fat, I don't fret about it. It's carbs that are critical for me. BTW, what do you weigh?

About 225. I'll go ahead and stick with the low protein on some of these days and see how it goes for the first week/two I guess.

I haven't read enough of X's recommendations, but for lifters, I've always read that the bare minimum as 1 gram per pound BW no matter high carb or low carb, high fat or low fat. Protein always reigns supreme for me and I get my minimum always. Have you looked at c-k-d.com for diet tips and recommendations?

The mod there, Bouncer, really knows his stuff and has cleared up a lot of things for me like carbs PWO, using soy milk for shakes and depletion workouts. You can query him for tons of things.

How do you guys feel about consuming nuts (almonds for example)while on a ckd. I know they do have some carbs, but mostly from fiber (i believe).

what is your take on this?

I just bought some, but if I eat them I'm going to use them in moderation cause of the carbs. I'm not going to do the whole fiber substraction stuff :D

If I'm watching a movie or something and the wife is munching on popcorn, I've been eating sunflower seeds. Cracking the seeds in your mouth and taking in the salt, it makes for a nice munchies substitute.

But otherwise, I eat nuts with a lot of caution because it's hard to eat just a handful. Especially, if you do it in front of the boobtube.

Hey Reporter, I took your advice and picked up some gummy worms at the store yesterday..on carb up saturday they are going to pay for their sweetness!