I'll make this as short as possible. I'm currently VLC <50g/day and I do just fine. I also fast 20/4 (10PM-6PM) due to my work schedule. I supplement MCT oil in the mornings, 10g BCAA pre-workout and 6000 UI Vitamin D + 600mg Magnesium + 500mg Glutamine + 1000mg Salmon Oil daily with my first meal.
My primary goal is to build (or simply maintain) muscle while leaning out (abs!)
I follow a low carb diet for the benefits of ketosis. I'm definitely fat-adapted but due to the fact that I'm 22 and live in a college town drinking at least once/twice a week is pretty unavoidable. (I stick to the nor-cal margarita or dry red wine.) I know when I drink it throws me out of ketosis, and it takes 2-4 weeks to get there... am I wasting my time? Would I be better off reintroducing carbs back into my post-WOD meal?
TL;DR For strength gains and leaning out am I better off following a keto diet that is broken once a week due to alcohol consumption or should I go back to utilizing healthy carbs post-WOD on a daily basis?
asked byCS (2227)
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on June 14, 2012
at 05:06 PM
Alright, so coming from another college student, here's what I got:
First off, drinking copious amounts of booze will kick you out of ketosis, but only temporarily, and though it varies from person to person, I don't think it will take you nearly as long as even 2 weeks to get back into a keto-state. Remember, ketosis is a sliding scale, not an on/off switch.
Secondly, though they're not impossible simultaneously, building muscle and leaning out are antagonistic goals. When most people attempt the two at once in a sort of 'recomposition' fashion, they most often just end up spinning their wheels or at best, embarking upon a very lengthy process. With that said, I suggest you select one goal as your main objective, and gameplan from there. If you choose . . .
Fat Loss: Sticking with a ketogenic diet is fine, so long as you're not doing anything more glycogen-dependent than strength training--CrossFit is not strength training.
Muscle Gain: Ditch the VLC dealio entirely. I understand the sex-hormone-binding-globulin argument, but if you desire to gain muscle mass with the most possible efficiency (i.e. quickly and with little excess energy distributed to fat tissue), a low carbohydrate intake is going to be counterproductive. That said, if you want a chance at the recomposition effect here and would like to try to lean out as you gain muscle mass, a very moderate caloric excess consisting of mostly carbohydrate is the way to go; that is, meet protein, fat, and carbohydrate goals for maintenance, and then add the excess cals from carbohydrate and trace protein.
Final notes: Concentrate dense carbs mostly post-workout, do not do anything that looks like HIIT in the fasted state, and I dig the supplement combination.
Best of luck on your goals, cheers,
on June 14, 2012
at 05:19 PM
Drinking isn't unavoidable.