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Cyclic ketogenic diets have been used for decades by endurance athletes and bodybuilders - but generally for different reasons. Endurance athletes typically draw on the benefits of a CKD to super compensate glycogen levels for increased athletic potential; beginning three days prior to an event. Bodybuilders, athletes depending on defined muscle presentation, employ carbohydrate cycles to maintain musculature while losing fat mass.

Carbohydrate cycling provides results for greater performance or more detailed exhibition using two dietary periods: glycogen depletion and carbohydrate loading. Bodybuilders must fully understand the stages - and the numerous numbers involved - for obtaining significant results.

Glycogen depletion

Successful glycogen depletion leads to a state of ketosis. This is quickly accomplished with a very low-carbohydrate and high-fat diet combined with intense training. Primarily stored in liver and muscle tissue, glycogen is the main form of carbohydrate storage in the human body. Avoiding carbohydrates in the diet results in a build up of ketones in the body - during a ketogenic diet, fats become the primary source of metabolic energy.

To properly alter body composition, a depletion phase must be long enough to burn fat but short enough to preserve muscle mass. Physical training routines based on supersets and short rest intervals help liberate stored fat and increase fat-burning hormones. Charles Poliquin’s German Body Composition program is an example of suitable depletion training. Endurance training also becomes very affective for burning fat mass after a period of restrained carbohydrate intake.

Carbohydrate loading

Carbohydrate loading is frequently referred to as carb loading, carb ups or re-feeds. Carb loading consists of consuming an increased amount of starches and sugars; in conjunction with a low-fat, moderate-protein diet. Following depletion cycles, complete glycogen super compensation can take three to four days; even so, most storage occurs in the first 24 hours of high-carbohydrate intake.

Depleting glycogen before a carbohydrate load sets the stage for over compensation to occur; resulting in maximized energy storage and cellular volume. Subsequently high carbohydrate intakes can double previously stored glycogen levels following a depletion diet and exhaustive exercise. This creates an extreme and performance-ready condition. Increasing carbohydrates with decreasing training intensity enhances glycogen storage - too much concurrent activity during a carb load will cause an obstruction in this cycle.

Loading up on carbohydrates (subsequently, glycogen) will result in weight gain. Fluctuations are due to increased hydration and glycogen, rather than fat gain. In fact, it’s difficult to regain fat within the first 24 hours of a carb load - if depleted beforehand - but carbohydrate loads lasting more than 24 hours should remain strict to the low-fat rule. Early on, restricting fat intake aids for quicker glycogen uptake. Once glycogen becomes full, fat storage becomes likely in the highly elevated nutrient mobilizing condition. An exceedingly smoother appearance is an indicator of excessive intake.

It’s paramount to drink plenty of water when carbohydrate loading. Three to four grams of water per gram of carbohydrate are required for optimal glycogen replenishment. Basically, an athlete should drink as much water as possible to ensure proper hydration unless there is a reason to remain dry - such as a fitness competition based on cosmetics as an alternative to function.

Losing body fat is not easy - your body will fight back. It does not care about looking good. It cares about survival and will easily interpret weight loss as a deadly position. Rotating caloric intake helps athletes maintain proper metabolism and hormonal balance to prevent an unproductive fat-hording state. Some dietary supplements should augment your efforts - to make things more comfortable and productive. Charles Poliquin has promoted the benefits of high dosed Glutamine as a post-workout alternative to sugars. A combination of the essential branched chain amino acids (leucine, isoleucine and valine) is very helpful for deterring symptoms of overtraining syndrome at 10 grams or more. Stimulants like ephedrine and caffeine can help provide increased energy and appetite suppression. Insulin can benefit a carbohydrate load by shuttling more nutrients, but it is very dangerous if used incorrectly.

Bromocriptine, a dopamine agonist, helps suppress appetite and support proper hormone levels during a restricted diet. However, there is a potential for bad side effects, especially during a period of very low carbohydrate consumption. To minimize problems, the drug should only be administered in the early part of the day and the dose should be gradually increased.

The numbers

On average, muscle and liver glycogen stores remain elevated with the consumption of a typical carbohydrate-adequate diet. The muscles are capable of storing nine to 16 grams of glycogen per kilogram but an average person consuming a mixed diet will generally store below this in the region of 350 grams. At three grams of water per gram of glycogen, this equates to roughly 1,050 grams of water stored within a typical person’s muscles.

A muscular bodybuilder holding 100 kilograms of lean body mass, capable of maximizing super compensation levels of 16 grams per kilogram, can hold 1,600 grams of glycogen. Cellular hydration would increase this to 4,800 grams. That’s a total body weight increase of almost five kilograms after reaching the super-compensated state - or nearly 11 pounds - within a couple days!

It can be challenging to find an easy method to gauge body fat loss with all the weight fluctuations. One way is to monitor body weight changes during the same stage, wearing the same clothes, under the same condition; such as monitoring morning bodyweight changes at the end of depletion phases in gym clothes. A 250-pound bodybuilder may shed 14 pounds during a depletion phase and then regain 12 pounds during the carb load - resulting in a two-pound loss.

One to two pounds per week is an acceptable rate to optimally burn fat while maintaining muscle. This may sound slow but the overall picture is most important. This tempo would result in carving off between 12 to 24 pounds of fat during the span of 12 weeks. Most bodybuilders would be very pleased to have up to 24 pounds of excess fat carved off while maintaining their hard-earned muscle!

Putting it all together

Several fitness authors have provided successful cyclic ketogenic dieting protocols to match the requirements of bodybuilders. Lyle McDonald and the late Daniel Duchaine are two of the top promoters of using a CKD diet to lose fat while maintaining musculature. Luckily, the two researchers drew from each others conclusions. Duchaine, author of the Bodyopus fat loss manual, passed away in January 2000, but McDonald continues to promote carbohydrate cycling today.

According to McDonald, the carb-up phase accomplishes two things: first, it rebuilds muscle, possibly lost during the week, due to the anabolic processes related to cell hydration; second, it refills muscle glycogen stores for the early workouts during the following week, allowing intense training to avoid muscle loss while on low calories.

Below is a conventional 7-day CKD program:

Day 1: Low Carb/Chest and Back Giant Sets: Thirty minutes of cardio to pre-exhaust glycogen and warm up for some intense giant sets. Match up three movements (no rest) for each muscle group and repeat up to three times. The giant sets will increase fat burning hormones: GH, adrenalin and testosterone.

Day 2: Low Carb/Quads and Hamstring Giant Sets: Again, about 30 minutes of cardio and then the giant sets.

Day 3: Low Carb/Cardio: About 45-60 minutes of cardio at moderate intensity; energy levels will be slipping but fat is being burned up. This day is an opportunity to add some core training.

Day 4: Low Carb/Full Body Tension Workout: Eight to12 reps per exercise and total failure is not the ultimate goal. The goal is to simply train each muscle group to increase sensitivity to the carb load. Evening training is followed by the initiation of the carb load for the next 36 hours.

Day 5: Carb Load/No Training: Do nothing but continue the re-feed from last night. No training! The goal is glycogen super compensation as fast as possible, training would delay this. Just keep shoveling in carbs trying to avoid foods too high in fiber or fat.

Day 6: Moderate Carb/Power Training (Squat/Deads/Bench): This is a day for generating power after filling back out and getting eager to move some heavy weights. Performance on the big compound movements tells the real story regarding any muscle or strength loss. The goal is to move greater loads; otherwise the same in a shorter unit of time. You can warm-up by doing some pick-up sprints or stationary cycling; as long as you properly hydrated during the carb load, you shouldn’t cramp. Keep carbohydrate intake high but total calories should be back down to around maintenance level.

Day 7: Moderate Carb/Cardio: This is a great day to test cardiovascular fitness after the carb load. Do about 45-60 minutes of cycling and then record total calories burned. Every week, try and improve this number - never regress. If you are successfully changing to a leaner build, cardiovascular endurance should reflect this. Early in the day, a few carb-containing meals are okay but after lunch it is back to meats and green veggies. Also do some abdominal training.

Repeat

An after-photo illustrating 21 weeks of a 7-day CKD program. Obtaining an average of 2 pounds of fat loss per week, 41 pounds was lost while strength levels improved in several lifts.

Some individuals can’t get enough appreciable fat loss with a 7-day CKD rotation and need to adapt a 14-day modification. A 14-day structure can easily leave an advanced strength athlete feeling deflated and losing too much muscle. It’s important to troubleshoot the variables to develop a personalized and successful plan.

Due to the longer depletion phase, it’s quite possible to lose muscle - a caloric deficit must be within reason (about 20 to 30 percent - tops!)

Below is a conventional 14-day CKD program:

Day 1: Low Carb/Chest and Back Giant Sets: Thirty minutes of cardio to pre-exhaust glycogen and warm up for some intense giant sets. Match up three movements (no rest) for each muscle group and repeat up to three times. The giant sets will increase fat burning hormones: GH, adrenalin and testosterone.

Day 2: Low Carb/Quads and Hamstring Giant Sets: Again, about 30 minutes of cardio and then the giant sets.

Day 3: Low Carb/Cardio: About 45-60 minutes of cardio atmoderate intensity; energy levels will be slipping but fat is being burned up. This day is an opportunity to add some core training.

Day 4: Upper Body Tension Training: Eight to12 reps per exercise and total failure is not the ultimate goal.

Day 5: Lower Body Tension Training: Eight to12 reps per exercise and total failure is not the ultimate goal.

Day 6: Low Carb/Cardio: About 45-60 minutes of cardio at moderate intensity; energy levels will be slipping but fat is being burned up. This day is an opportunity to add some core training.

Day 7: Low Carb/Upper Body Tension Training: Eight to 12 reps per exercise and total failure is not the ultimate goal.

Day 8: Low Carb/Lower Body Tension Training: Eight to 12 reps per exercise and total failure is not the ultimate goal.

Day 9: Low Carb/Cardio: About 45-60 minutes of cardio at moderate intensity; energy levels will be slipping but fat is being burned up. This day is an opportunity to add some core training.

Day 10: Low Carb/Cardio: About 45-60 minutes of cardio… moderate intensity; energy levels will be slipping but fat is being burned up.

Day 11: Full Body Tension Workout: Eight to12 reps per exercise and total failure is not the ultimate goal. The goal is to simply train each muscle group to increase sensitivity to the carb load. Evening training is followed by the initiation of the carb load for the next 36 hours.

Day 12: Carb Load/No Training: Do nothing but continue the re-feed from last night. No training! The goal is glycogen super compensation as fast as possible, training would delay this. Just keep shoveling in carbs trying to avoid foods too high in fiber or fat.

Day 13: Moderate Carb/Power Training (Squat/Deads/Bench): This is a day for generating power after filling back out and getting eager to move some heavy weights. Performance on the big compound movements tells the real story regarding any muscle or strength loss. The goal is to move greater loads; otherwise the same in a shorter unit of time. You can warm-up by doing some pick-up sprints or stationary cycling; as long as you properly hydrated during the carb load, you shouldn’t cramp. Keep carbohydrate intake high but total calories should be back down to around maintenance level.

Day 14: Moderate Carb/Cardio: This is a great day to test cardiovascular fitness after the carb load. Do about 45-60 minutes of cycling and then record total calories burned. Every week, try and improve this number - never regress. If you are successfully changing to a leaner build, cardiovascular endurance should reflect this. Early in the day, a few carb-containing meals are okay but after lunch it is back to meats and green veggies. Also do some abdominal training.

Repeat

After many years of research and development, cyclic carbohydrate diets are not revolutionary. Unfortunately, the benefits for actively exercising people are not common knowledge or fully understood. Aside from performance and fat loss, an athlete can learn a lot about macronutrient affects within their system by using a CKD. Understand it, apply it, adjust it, and then enjoy the benefits carbohydrate cycling can have for your fitness goals.