Here's the basics on the 14 day warrior plan I wana try for her. Can't hurt at this point.
Carbohydrate cycling is an effective method for bodybuilders who want to lose fat while preserving a lot of muscle. Two dietary periods are used: glycogen depletion and carbohydrate loading. During carbohydrate restriction, a state of ketosis develops as stored glycogen in liver and muscle tissue depletes. This accelerates fat as a source of energy – consumed through the diet or stored within adipose tissue. I recently finished a 14-day cyclic-ketogenic diet to illustrate how this works. Prior to beginning, I did a seven-day CKD variation for a few weeks, then detrained (no training) for one week. I started at 248 pounds; target weight was 228, glycogen loaded. I ended at a hard 227, glycogen loaded and drug free.
The 14-day CKD plan consisted of two, week-long, phases. The first week, a glycogen depletion period is interrupted with a mid-phase carbohydrate meal. An evening carbohydrate load partially replenishes glycogen; right after, it is back to depleting again. This carbohydrate intervention is used to help further deplete glycogen by only briefly exiting ketosis. The temporary exodus allows a brief transfer back to preferring carbohydrates for fuel – to scrape the glycogen barrel – then a quick return back into ketosis for optimal fat burning. This maximizes fat burning and muscle retention.
Glycogen super compensation is attempted every 14 days with a carbohydrate load. Near the conclusion of the second week, a full 36-hour carbohydrate load begins the evening after a full-body depletion routine. The day after the carbohydrate load is a strong power routine with a high-carbohydrate diet at a maintenance caloric intake – to help top off glycogen while providing an opportunity to maintain strength levels. Then the 14-day cycle is repeated.
Warrior’s 14-day CKD: integrated diet and training strategy
============FIRST HALF============
Day 1: Moderate Carb: 60 minutes of cardio; abdominal/calve training.
Day 2: Low Carb: Chest and Back Giant Sets; 30-45 minutes of cardio
Day 3: Low Carb: Quads and Hamstring Giant Sets; 30-45 minutes of cardio
Day 4: Low Carb: 45-60 minutes of cardio
Day 5: Preload Carb: Depletion Routine; 30-45 minutes of cardio
Day 6: Low Carb: No Training
Day 7: Low Carb: Delts, Triceps and Biceps Giant Sets; 30-45 minutes of cardio
===========SECOND HALF===========
Day 8: Low Carb: Cardio-only; 60 minutes of cardio; abdominal/calve training.
Day 9: Low Carb: Chest and Back Tension Training; 30-45 minutes of cardio
Day 10: Low Carb: Quads and Hamstring Tension Training (w/abs, calves); 30-45 minutes of cardio
Day 11: Low Carb: 50-60 minutes of cardio
Day 12: Preload Carb: Depletion Routine; 30-45 minutes of cardio
Day 13: Carb Load: No Training
Day 14: High Carb: Loaded Routine; 20 minutes of cardio
============REPEAT============
Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates. The only intentional carbohydrate intake should be post-workout with a heavy emphasis on protein. Take 10 grams of BCAA’s pre-workout. A post-workout mix of glutamine, whey, and creatine would serve up well: about 3 parts, 3 parts, 1 part, respectively; mixed with half of an orange or banana.
Preload Carb: Same as a Low Carb, but with slightly less calories during the day. The carbohydrate preload begins in the evening with around 30 grams pre-workout. This can help further deplete glycogen during the training session – 30 grams burns quickly, leaving the body scavenging for more. Immediately after the workout, a heavy carbohydrate and protein shake should be consumed. Then move into a full carbohydrate load, or binge. The first week employs this Preload Carb day but carbohydrate intake ends that night and it’s back to low carbohydrate dieting the next day. The second week moves on to a Carb Load day, where expedited glycogen super compensation is the goal.
Carb Load: An all-out binge of carbohydrates and proteins – trying to eat every hour. Nutrient intake can easily exceed over 5000 kcal, depending on lean body mass. Play with the caloric intake levels, but avoid high-fat foods after the initial 12 to 14 hours from the time the load began, the night before. It’s common to feel bloated with some gastro-intestinal discomfort. Creatine monohydrate and dextrose should accompany the glycogen load.
High Carb: Maintenance calories at roughly 60 percent carbohydrate, 25 percent protein and 15 percent fat.
Moderate Carb: A slight drop in calories – to create a defecit – with roughly 40 percent carbohydrates, 30 percent protein and 30 percent fat. The day’s carbohydrate intake ends in the afternoon.
DAILY NUTRITION: A daily multivitamin/mineral shoud be taken during this restrictive diet to support systemic bodily functions. Three grams of a fish oil supplement will increase the omega-3 content of each meal. Around four grams of Vitamin C will help keep you well and burning fat. Additionally, stimulants can help keep energy elevated but try to avoid caffeine on Carb Load days.
Training guidelines for Warrior’s 14-day CKD
Depletion workouts the first week use German Body Composition for Chest and Back; Quadriceps and Hamstrings; Shoulders and Arms. GBC is a training outline originated by Charles Poliquin, a great strength coach. It is based on short rest intervals to increase production of lactate, which leads to dramatic increases in endogenous growth hormone spurts, thus resulting in greater body fat loss. The second half, drop with GBC training and move to Tension Training. The goal the second week is simply keep the muscles trained.
On the Preload Carb days, a full-body Glycogen Depletion Routine is used to finish depleting muscular glycogen throughout the body. This helps maximize glycogen uptake sensitivity in all muscle groups prior to ingesting carbohydrates. The goal is to exhaust glycogen throughout the body, prior to a carbohydrate load – not make monumental gains in strength. An opportunity for power training comes after the load, when energy levels are restored.
The day after a carbohydrate load, a Carb/Creatine Loaded Routine is performed as a full body power routine prior to beginning another depletion phase. The main goal of this routine is to move heavier weight – power train. This is the most important routine to monitor limit strength and muscle preservation. The total time to completion for the routine is also a significant variable – if you move the same loads but the workout is taking you 20 minutes longer, this is not a good sign
