# Depletion Workout Notes

My experiences are mostly around weightlifting, but I'd like to experience with other HIIT routines that may also deplete the glycogen from muscles.

## My Original Depletion workout from Bodybuilder Forum

When I first started with CKD (~2012), I started with this this routine and continued to adjust it. I was never any kind of bodybuilder, but it was clear to me they had the best data on cutting fat and putting on muscle. Note: this workout is intense hard work and also takes a long time.

> Do the following in a circuit, 3 times through. Complete all the A's one after the other then move on to the B's, followed by shrugs and my ab routine at the end of everything.

* Quads:
* A. Hack squats x 10
* B. Leg presses x 10
* Hamstrings:
* A. Seated leg curls x 10
* B. Lying leg curls x 10
* Calves:
* A. Standing calf raises x 10 each leg
* B. Calf extensions w/ leg press x 10
* Chest:
* A. Flat dumbbell presses x 10
* B. Machine Flys x 10
* Back:
* A. Wide grip lat pulldowns x 10
* B. Bent over rows x 10
* Biceps:
* A. EZ bar preacher curls x 10
* B. Hammer curls x 10
* Triceps:
* A. Rope push-downs x 10
* B. Kickbacks x 10
* Shoulders:
* A. Front dumbbell raises x 10
* B. Seated dumbbell military presses x 10
* Traps:
* Dumbbell shrugs x 10
* Abs:
* Side bends
* Mason twists
* Bicycles
* Hanging leg raises
* Full body crunches
* Weighted decline crunches

## Current Training Routine

My current version is more flexible - I substite exercises for practical reasons like gym being crowded, and saving time. I've worked with a trainer for about 9 months (in 2016) to hone my form and learn new exercises.

Currently, as I'm getting my body in shape, I do super-sets as opposed to a full cycle. And I'd only consider a depletion workout on Sunday when the gym is not crowded and I have full access to equipment. When my body is ready, I'll combine these for a full depletion workout.. but even one cycle does the trick for ketosis. Note: I'm kind of lazy about traps/calves, but will work them in eventually.

> Do one cycle per day. Allow no more than 90 sec between any exercise if possible. Keep heart rate elevated the entire cycle. Each exercise in these cycles is done as a superset to go back and forth between the 2-3 exercises.

### Cycle One
* Chest + Hamstrings
* Bench press - 4 x 10
* Straight-legged deadlift w/ barbell - 4 x 10
* Biceps + Shoulders
* EZ barbell standing curls - 3 x 12
* Standing barbell shoulder press - 3 x 12
* Quads + Triceps
* Standing machine pushdowns - 4 x 12
* Squats - 4 x 12
* Abs + Stretching + Serratus/Triceps (split into 2 supersets of 3)
* Yoga ball crunches - 2 x 70
* Plank - 2 x 1min
* Bicycles with heavy ball - 2 x 20
* Side crunches - 2 x 20 on each side
* Yogaball dumbell skull crushers - 2 x 25, slowly
* Stretching and foam roller

### Cycle Two
* Back + Lats
* Deadlift - 5 x 10
* Machine lat pulldown - 4 x 10
* Biceps + Triceps + Shoulders
* Standing machine pushdowns - 3 x 15
* Seated machine bicep curls - 3 x 15
* Seated machine shoulders - 3 x 15
* Lats + Inner Chest (uses bench)
* Standing dumbell rows - 3 x 12 on each arm
* Close-grip Bench press - 3 x 12
* Abs + Stretching + Biceps (split into 2 supersets of 3)
* Yoga ball crunches - 2 x 70
* Plank - 2 x 1min
* Bicycles with heavy ball - 2 x 20
* Side crunches - 2 x 20 on each side
* Seated Yogaball dumbell lifts - 2 x 20 on each arm
* Stretching and foam roller

## More Info
https://www.ruled.me/cyclical-ketogenic-diet-indepth-look/

The amount of training to completely deplete your glycogen is dependent on the amount of carbs you had in your carb up phase. If low rep, heavy weights are being used, then **2-3 sets** should be necessary. Conversely, if high rep, moderate weights are being used, you would need to do **5-6 sets**.

* **Day 1**: Do not eat after 6pm.
* **Day 2**: Wake up and perform HIIT or intense weight training on an empty stomach. Begin strict ketogenic diet with **0-2%** carb intake. The combination of high-intensity exercise and a strict ketogenic diet will help deplete glycogen stores so that you can get into ketosis more rapidly.
* **Day 3**: Wake up and perform MISS (medium intensity steady state) or medium intensity weight training on an empty stomach. Return to normal ketogenic diet with **3-5%** carb intake.
* **Optional:** consume MCTs for an extra ketone boost.

https://www.ruled.me/eat-cyclical-ketogenic-diet/

https://www.reddit.com/r/ketogains/wiki/index#wiki_ckd

https://forum.bodybuilding.com/search.php?searchid=2811546773 (Forum search for "depletion workout")

Google: "depletion diet bodybuilding forum"