training on a keto diet?

[brollickby06]

Didnt know if I should post this over here or on training...but here goes

I am on a normal keto diet right now, trying to cut BF. This diet has worked for me in the past, so im givign it anohter go.
My question is, how should I train while on this diet? I have energy loss since there are no carbs and cant really push myself as hard. If i use the same weights I used on a normal diet, I could do 3-4 reps easily, but cant finish the last 6. It feels like i hit a brick wall.
So should i just lower the weight enough for me to do 10 reps?
or should i try to keep the weights about the same, but do 6ish reps

Basically I am trying to lose BF. I also do cardio...but i just wanted to know the best way for me to train.


On a sidenote:
In a few weeks, I will be switching over to a TKD so help give me more energy and aid recovery. I know most people prefer CKD, but I believe TKD is better for weightloss because you are in keto for longer periods of time. Plus in CKD's, I feel horrible on my carb-up days and only have good enery for 2-3 days after.

 

[Emma-Leigh]

how should I train while on this diet? I have energy loss since there are no carbs and cant really push myself as hard. If i use the same weights I used on a normal diet, I could do 3-4 reps easily, but cant finish the last 6. It feels like i hit a brick wall.
So should i just lower the weight enough for me to do 10 reps?
or should i try to keep the weights about the same, but do 6ish reps

Basically I am trying to lose BF. I also do cardio...but i just wanted to know the best way for me to train.

You're dieting... and your dieting without carbs... And that means bad endurance (no glycogen = you will die after about the 4th rep).

Chances are you are not going to be doing any growth at all so drop back to a maintainence routine.

Decrease your volume and drop down into lower rep ranges (these are best for helping to maintain lean mass)... Do you heavy compounds really low (consider 3-5... 6-8 reps at a max) and throw in some secondary moves (6-8 reps) and some lighter accessory stuff (up to 10-12).... Pick an appropriate weight for each (don't just use what you are using - it is better to try to go off your 1 RM %'s, at least for major lifts) and continue to train hard (as much as your weak-carbless body can manage).

 

[Brutus_G]

First of all not to sound like your mother but are you getting 30 grams of fiber a day? I've done similar diets to this one. Just eat a high fat meal before your workout and eventually your body will adjust and you will feel more energetic. It took my body 4 weeks to adjust but now i feel best on low carbs.

 

[Dale Mabry]

http://www.thinkmuscle.com/articles/mcdonald/training-on-ketogenic-diet.htm

Strength will go away, and you will feel a greater burn in your working muscles and it will come on quicker. Just stay the course and you will be fine.

 

[brollickby06]

First of all not to sound like your mother but are you getting 30 grams of fiber a day? I've done similar diets to this one. Just eat a high fat meal before your workout and eventually your body will adjust and you will feel more energetic. It took my body 4 weeks to adjust but now i feel best on low carbs.

I dont count fiber towards my net carbs. I eat tons of broccoli, sunflower seeds, walnuts, green veggies to get my fiber in, as well as my 30g

so you are saying before a workout, eat alot of fats? Would it be good to have a protein shake mixed with heavycream? How about post workout?

 

[brollickby06]

http://www.thinkmuscle.com/articles/mcdonald/training-on-ketogenic-diet.htm

Strength will go away, and you will feel a greater burn in your working muscles and it will come on quicker. Just stay the course and you will be fine.

thanks alot for the link! alot of useful info.
Now i know there have been many comparisons between CKD's and TKD's...but what is best for fat loss?
I figured TKD would be better for fat loss because you stay in ketosis for a larger percent of the time. Also, your body doesnt have to deal with rebounds/drastic changes..and you wont feel weak close to the end of the week

I am torn between the two...I see that 90% of the people on keto diets do CKD's...do TKD's not work well, or do people jsut not like them?

 

[Brutus_G]

I Feel 3 days low carbs with a refeed on the 4th day is best. NO breads,grains,or starches with the exception of fruit and black eyed peas for meal one and meal two will have black eyes also get about(please this is just a general guideline read below.) a total of 80 carbs on a low carb day most in the first 3 meals only eat veggies after the first 2 meals. Eat alot of fat like 30% of cals. protein should be like 40% that leaves about 30% for carbs. Adjust your cals to maintenance level and remove carbs when fatloss stalls. Eat 500 cals over maintanince on high carb days get 1 gram per pound of protein and 30% of cals should be fat the rest is starchy natural carbs. Sweet potato's,oats,whole wheat durum pasta,and no bread. Get 5-12 grams of fish oil a day.