I heard, however, that in a keto diet, you must do a full body routine on the friday right before starting the refeed. This should completely deplete the glycogen stores and reduce the fat storage.
This is the Lyle McDonald school of thought. The premise is that by totally depleting glycogen stores you will be able to supercompensate by following this session with the carb-up.
Having tried many CKDs, I found this personally least effective. It’s also very extreme (through the night refeeds, etc). I always ask the question what is the advantage of consuming 1000g of carbs in a 24 hour refeed period when the body can only accommodate around 300-500g? What happens to the other 500-700g? How about stored as fat - which is exactly what you’re trying to avoid.
Consider a more modest carb up, especially if you have a higher bodyfat range, e.g. 14% upwards. I’ve found that best for me in getting to 10% bodyfat.
Not so much Lyle McDonald, it was also a Dan Duchaine “Body Opus” diet as he would do upper, lower then full body. He also did 2 days of refeed and wanted to be in ketosis very early on in the week. He had was to ramp the body into ketosis faster. Not sure if Lyle or Dan had the book out first so I just wanted to point it out.
The Anabolic Diet thread would be a good read for you. The kcals you are talking about are really low, unless you are 100-120 pounds!
As for the diet and workout, just a point of reference I was doing DC, I’ve done 5x5, GVT, DC with GVT on a weekly rotation and am now getting ready to start BBB. All my workouts were time based and shortened rest periods. I would train M-W-F and do cardio on T-Th-Sat. I was doing 1 hour of cardio kickboxing twice a week and 1 hour of spin once a week. I have a good amount of BF as I was a powerlifter and didn’t really focus on looks just weights. I can say you will have lower levels by week end if you are training properly, but nothing some add fat can’t fix. I was consistently dropping 2-4 pounds a week and gaining size in my legs, shoulders, back. So it can be done on any level.