CKD vs TKD "Which Produces Better Results"

[Travis]

In your opinion which produces better results?

Which do you think is easier to follow?





Main difference between TKD and CKD:

In TKD, small amounts of carbs are used before, during and/or after exercise to provide muscle glycogen. This way, you increase your performance because you replenish the glycogen stores without causing major insulin/blood glucose swings. It is well known that anaerobic activity tends to lower insulin levels. You consume 25-50 grams of carbs about 30-60 minutes before, or immediately after training.

You will return to ketosis a few hours later. Fat intake should be avoided when taking in carbs via the chosen source.

In CKD large amounts of carbohydrates are introduced for short periods. Usually you carb-up on the weekends for anywhere from 12-36 hours. This is like 5 or 6 days of a strict ketogenic diet, followed by 1-2 day(s) of carb-up. Dan Duchaine recommends 16g carbs per kg lbm during the first 24 hours, and 9g/kg lbm the second 24 hours. On the first day, carb calories make up 70% of daily caloric consumption, protein 15% and fat 15%. On the second day, carbs make up 60%, protein 20% and fat 20%.

Wannabebig Round Table - CKD vs TKD & Taurine

[LBVT]

I plan on consuming about 100-130g of carbs per day, or trying to. I will spread them out through the day instead of consuming them specifically at certain meals, but breakfast and PWO will typically have more than usual. Other than that, I hope to keep it at 20g or less per meal. I hope to be around 100g. Consuming more fat from almonds, dressing, and increasing my protein intake as well. This should be a good regimen for fat loss, correct?

[Travis]

Originally Posted by LBVT

I plan on consuming about 100-130g of carbs per day, or trying to. I will spread them out through the day instead of consuming them specifically at certain meals, but breakfast and PWO will typically have more than usual. Other than that, I hope to keep it at 20g or less per meal. I hope to be around 100g. Consuming more fat from almonds, dressing, and increasing my protein intake as well. This should be a good regimen for fat loss, correct?

Potentially yes. I'd imagine that method would take longer to reach ketosis because your not necessarily following the guidelines of TKD (carbs pre/post only).

[Travis]

24 views only 1 vote? Speak up!

[sfearl1]

tsack i don't think too many people have given both a shot. i'll tell you how i like the tkd shortly. i'm just wondering whether or not to carb load on the weekends or just continue with my weekday diet of carbs pre/post.

[Travis]

Originally Posted by sfearl1

tsack i don't think too many people have given both a shot. i'll tell you how i like the tkd shortly. i'm just wondering whether or not to carb load on the weekends or just continue with my weekday diet of carbs pre/post.

I'd say if you doing TKD you would not want to carb load on the weekend. Especially if you serious about cutting up.

[EasyEJL]

Originally Posted by Travis

In your opinion which produces better results?

Which do you think is easier to follow?

define better results The CKD seems to make fat loss a little easier, but a TKD gets better workouts and strength gains. Particularly the first few weeks it seems that a lot of guys have a hard time with their workouts without carbs on the CKD. I think the trick with the TKD tho to make it work best is to "spike" it at the front - when you start it, after the workout with your longest # of off days go completely carb free - so if you do MWF workouts, after friday's go carb free till before monday's workout. That will give your body more time to go ketogenic to begin with. Otherwise starting as a CKD then flipping into TKD a week later seems to work. If you decide to start the TKD on monday, and take in normal carbs postworkout, you may or may not go fully ketogenic by wed morning, particularly if you've never done low carb before

[EasyEJL]

yeah, no weekend carb load, you are taking in your carbs directly pre/post workout.

[Travis]

Originally Posted by EasyEJL

.... I think the trick with the TKD tho to make it work best is to "spike" it at the front - when you start it, after the workout with your longest # of off days go completely carb free - so if you do MWF workouts, after friday's go carb free till before monday's workout. That will give your body more time to go ketogenic to begin with. Otherwise starting as a CKD then flipping into TKD a week later seems to work. If you decide to start the TKD on monday, and take in normal carbs postworkout, you may or may not go fully ketogenic by wed morning, particularly if you've never done low carb before

I'd agree with that for the most part as a more effective way to reach ketosis quickly. I am planning a 6 week cut with the use of some substantially powerful AAS, so I dont think reaching ketosis with that combination will be too difficult however I have never performed such an experiment so we will have to see.

[xjsynx]

Instead of carbs post workout use Glutamine and glycine...