TE,

I know nothing about TKD.

However, I believe that JC was making a joke.  In your first post you wrote,
mistakenly I believe, "1) Restrict daily calories to 20g-30g a day."  I
think that this should be "carbohydrates" not "calories."  If you are eating
only 20g of food a day, it would be difficult to come up with enough
calories...hence JC's joke.  (If he wasn't joking somebody please explain it
to me.)

That said, if you are eating 1475 to 1600 calories per day, at 154 pounds,
this sounds about right to me.  There are others here who will almost
certainly chime in with their thoughts about calorie levels.

JJ.

I was just playing with your sloppy post.

Restricting your intake to 20g - 30g OF CARBS per day, seems like a good
idea. You'll have to adjust the total calorie numbers a little to make sure
you keep losing fat.

Sounds about right for your weight.
If you want, use this formula to calculate it (very roughly):

weight X 10 = total calories needed to function with no activity
that number multiplied (x) by:
1.0 if you are not active
1.5 if you are semi active
2.0 if you are extremely active

The first number gives you a basic idea if your BMR or basal metabolic rate.
The second number you get from multiplying by 1.0 - 2.0 gives you the
ammount you would burn with your lifestyle.

Most people overestimate the ammount of activity they have in their
lifestyle though, so be very careful.

Most definately. Everyone has a different CCL (critical carb level), the
spot where they no longer lose weight, and no longer gain.

^that is actually very funny! :-D

Okay...great!  Now, with the TKD, you can do a pre-workout carb load or a
post-workout carb load, or both.  Some believe that doing a post-workout
carb load is better, since the muscles will be in a state that thing want to
suck stuff in.  So taking your carb load after, along with some protein,
might encourage better growth and better recovery.  You could try 25g before
and 25 g after.  Your best bet is to experiment and find what works best for
you.

Oh, it might be better to move your HIIT to the off-days from HST and just
do "light" cardio after your lifting (circulation improves recovery -
removes lactate, etc - also gets blood moving through stubborn fat cells
(which helps get rid of it)).  That should make your HIIT better since you
should be able to do harder intervals.  And watch out, during week two of
each HST microcycle, doing HIIT might wear you out!  You'll definitely find
a need for some extra carbs.

On Sat, 10 Jan 2004 05:31:59 +0000, Steven C (Doktersteve) wrote:

TKD stands for Targeted Ketogenic Diet.  It is similar to CKD in the sense
that you try to stay in ketosis.  However, with TKD you don't have "carb
up" days - instead you take some carbs before a workout.  It helps with
energy levels during the exercise routines...

I take some before and after.  Dextrose is cheap (you can buy it -- or
maltodextrin -- at a beer brewing place).  Supposedly, carb loading after
a workout causes insulin to force the muscles to take in sugar (but I
wonder how well it works in those of us who are insulin resistant?).  I
take the sugar beforehand because I workout in the morning and my blood
sugar dips too low.

TKD is mostly about having enough glycogen within the muscles to do
anaerobic work.  Taking in pre-workout carbs is to aid in post workout
glyogen reload.  Some get a benefit from having a raised blood glucose
level during a workout, but that dosen't seem to help me.

Smarties got old very fast.  Dextrose is pretty cheap (I pick mine up
at Indian food markets).  As far as the amount goes, you need to do
some experiementing.  The amount of glycogen used during a given
workout is relative to your ability to lift heavy enough and complete
enough reps to cause a significate use of glycogen.  From Lyle
McDonald's book, "The Ketogenic Diet - A Complete Guide for the Dieter
and Practitioner":  for every 2 sets you'll need around 5 grams.  I
believe those 2 sets should be done working with weight that's at
least 70% of your 1RM or higher.

I'd suggest that you track your training progress, when you see
progress stalling start experiementing with small amounts, increase to
a level that both helps you progress yet doesn't knock you out of
ketosis for long.  Just FYI, it seemed to me that over time I needed
less grams to keep up progress than when I started.