The Advanced CKD for fat loss

Befinallyfit Weight Loss Bff

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Advanced trainees frequently want to know how to optimize the CKD for fat loss. This chapter presents a routine which incorporates all of the information presented in the previous chapters. The goal of this routine is to co-ordinate training to take maximal advantage of the peculiar format of the CKD. This goal incorporates the following factors:

1. Deplete muscle glycogen in all bodyparts to approximately 70 mmol/kg by Tuesday to maximize fat utilization by the muscles but not increase protein utilization.

2. Maximize growth hormone output (which is a lipolytic hormone) on Monday and Tuesday with the combination of multiple, long sets, and short rest periods.

3. Maintain muscle mass with tension work outs on Monday and Tuesday.

4. Deplete muscle glycogen to between 25 and 40 mmol/kg on Friday to stimulate optimal glycogen supercompensation.

5. Stimulate mass gains during the weekend of overfeeding with a tension workout or utilize a high rep depletion workout to deplete glycogen completely.

Three possible formats for this routine appear in table 1.

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Gaining Weight 101

Gaining Weight 101

Find out why long exhausting workouts may do more harm than good. Most of the body-building workout and diet regimens out there are designed for the guys that gain muscle and fat easily. They focus on eating less and working out more in order to cut the excess fat from their bodies while adding needed muscle tone.

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