I'm not particularly interested in weight gain, I'm solid enough as it is.182lbs at 5' 11" (10% BF)
I felt great while in Ketosis, and hunger was not really an issue. I will probably end up eating a banana or something before and after workouts from now on.
Do you think I shoulld deplete my entire glycogen stores first, then start eating some fruit before/after workouts, or just start eating the fruit with workouts right away?
I've read about CKD, and that doesn't really suit my lifestyle as my job is physical in nature(and some days are vigorous, others not so much) so calculating glycogen needs would be nigh impossible.
A little bit of fruit before/after (with the after meal having a solid amount of high protein) would probably be all it takes. There's your solid 50g plus whatever sparce amounts you'd have othewrise throughout the day like in your broccoli.
See how that makes you feel and then experiment with a little more and a little less and see how you respond.
As far as work goes, high intensity days you'd want some carb right before and/or during the activity. Especially if you're talking like lifting 30-50lb shit over and over again.
You seem to be sitting at a good weight and so I wouldn't worry too much with trying to hardcore deplete glycogen then refill..that's more like a strategy for someone trying to lean out and make strength gains at the same time, typically figure models/bodybuilders, usually those who are already pretty lean to begin with.
During low glycogen times, fat oxidation gets ramped up, during higher carb times, more carb/glyc is available for the high inteensity activity and its recovery (of course overall calories matter for these cycles too. Usually a smaller defecit during low carb and slight surplus during activity).
If you worry too much about very specific details you might end up losing sight of the forest for the veins of the leaf on the very top branch of a random tree in the middle of the forest.
