3

votes

Anyone on here strong on low carb

Answered on August 19, 2014
Created March 06, 2012 at 12:14 PM

Ok, so I'm trying to lose fat and gain Strength. I'm 25% bodyfat. Desperate to drop this and gain some serious strength.

I'd like to know if anyone on here has good results eating low carb and gaining? I eat about 70 grams of carbs a day 150g protein and fat is 60grams. The odd jacket potato once a week pushing the carbs up too. Daily carbs are veg and 1 bannana every morning after training.

Training is 3x per week 5x5 2x per week hit and a bit of walking between.

Are there any lean and jacked guys (or girls) out there who are eating low carbs and winning...... Reason for not eating extra sweet potatoes is I don't want health risks of a high carb diet before anyone says just eating more potato.

95ef9c154b9b24a3f41a44ec0275fd33

on September 07, 2013
at 01:28 AM

What height are you? Some good lifts there. What's carbs are you getting? Sweet potato?

4164a77c7ccf4839ec7f1e665d27cc6d

(1085)

on March 09, 2012
at 06:02 AM

Deadlift 285/Bench 250/Squat 290. I'm not a world beater but I don't have any aspirations of being a competitive bodybuilder either. During the week I train around 6pm and on the weekend I typically make it to the gym around 11am.

95ef9c154b9b24a3f41a44ec0275fd33

on March 07, 2012
at 12:58 PM

That's sound exactly what I'm thinking about doing. I train at 6.30 -7.30am everyday so lift days drain me a bit but think I'm going to have the extra cals and sweet potato after my lifts and on the 2 hit fat burn days go low carb lower cals and see how I do with it and hopefully will prevent a belly. What's are your 5x5 lifts in weight?

246ebf68e35743f62e5e187891b9cba0

(21430)

on March 07, 2012
at 12:16 PM

I am low carb Jimmy. For the two days that I eat carbs I eat either white potatoes or sweets, depending on my mood.

246ebf68e35743f62e5e187891b9cba0

(21430)

on March 06, 2012
at 05:12 PM

And btw - best lifts are 270kg deadlift, 140kg clean and jerk, 100kg snatch, 265kg squat. I am also 33 years old. My bodyfat, like I said, I do not measure on a regular basis but using the old neck vs. abdomen measurement, I am at 24% bodyfat at 22.5 stone (315lbs). I am getting leaner with my lifts barely affected (squat has gone down, expectedly), and I am hoping that my current eating plan gets me to 265lbs/19 stone by this time next year.

246ebf68e35743f62e5e187891b9cba0

(21430)

on March 06, 2012
at 05:08 PM

My bodyfat levels would be immaterial as I am a competing athlete in a strength sport, as a heavyweight. But, I get leaner and still get strong eating 30/10/60 P/C/F. I cycle carbs the day before my saturday weightlifting sessions, increasing carbs to about 40% of my intake. I can still promise you that if you weigh 15 stone (210lbs), you are starving yourself needlessly and your strength will not go up. If you are low-carb, you have some leeway - I honestly believe you will see bigger gains by bumping up to 2300-2400 calories, and if you want to gain muscle, bumping up to 2800 calories.

A4587cfef29863db612c43f89c202cc1

(2053)

on March 06, 2012
at 12:34 PM

How long have you been using your current method? Also, what is your height, weight and age? It seems to me that you are on a pretty low calorie diet that is low carb and low to moderate fat. How do you feel? It may be tough to gain strength on 1500 cals per day.

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7 Answers

5
246ebf68e35743f62e5e187891b9cba0

(21430)

on March 06, 2012
at 12:47 PM

I hope you aren't expecting to gain on 1400cal/day.

I've gotten stronger on low carb. You have two directions to go - if you are only eating 60gm of fat per day you might have some issues with not getting enough calories.

You can get stronger on low carb, but you will need a balanced (not overkill) surplus of calories. If you go the low carb route, I suggest you add more fats.

To stay low carb, I would keep the protein generally where it is and up your fats to 100gm/day. This can be done pretty easily with your meat choices, or adding coconut fat. This would bring your totals to 1780cals/day. You still need more calories eventually but this will be a "starting point".

2
Ec6e6cb0bee067776433dea987d6c844

on March 06, 2012
at 01:48 PM

Low carb made me much, much weaker.

You can get stronger on LC, especially if you have a low-ish starting point. But it's not usually optimal, and you likely won't maximize the types of goals 5x5 is designed for. There's a reason for the traditional reccomendations.

However, 70/g/day isn't that low, so you may be able to work with that for quite a while.

You low calories will likely also be an issue.

What health problems are you trying to avoid?

0
77877f762c40637911396daa19b53094

(78467)

on July 31, 2012
at 03:23 AM

Maybe try singles and doubles instead of 5's. Super low volume, 95%+ of 1rm, and a Keto diet. It's worked for me, and I know Matt LaLonde has recomended it as long as you skip sprints and metcons.

0
4164a77c7ccf4839ec7f1e665d27cc6d

(1085)

on March 07, 2012
at 08:25 AM

Jimmy,

We have a very similar program going and I have been extremely pleased with the results thus far. I'm 28 y/o, 6 feet tall, currently 188 lbs and leaner and stronger than I have ever been. I feel like I could load a small car on the squat track right now. My long-term target weight is 175 lbs so I am still leaning out to a certain degree and I anticipate some modification to the plan if/when I feel the progress begin to slow.

For now, I'm using a Paleo based Leangains approach where I increase my calories roughly 20% on workout days and reduce my calories 20% on non-workout days. High Protein/relatively low fat/some carbs on workouts days and higher fat/high protein/VLC on rest days. Eating LC/VLC feels very natural to me and I often forgo the carbs on at least one of my workouts days each week. It is worth noting, I make it a point to consume carbs post-workout when I train the day before my weekly adult soccer game, which also happens to be my only form of high intensity training.

I workout 3x per week (sometimes 2, seldom 4), 5x5, and I try to walk as much as possible. As I said before, I expect that I'll need to modify the plan to a certain degree as I get closer to my target weight but for now I say, if it ain't broke, don't fix it.

In the interest of full disclosure, occasionally I'll have a bowl of white rice on Sunday, which is typically a LC/VLC rest day; I make a killer white rice/egg/kimchi dish that is tough to ignore...so I don't.

My Paleo journey began at 233 lbs and I started my Leangains approach somewhere around the 204 lb mark. I began my 5x5 program when I hit 200 lbs and have yet to look back. So yes, I think its possible to be LC/VLC and gain. Just don't be afraid to switch things up if progress stalls.

If you want more specifics, I may not be able to help; I don't know my exact body fat% and I don't weigh my food--the closest I get is telling the man at the fish counter I want a pound of scallops, salmon or shrimp. I guess I really am turning into Ron Swanson...

"Just give me all the bacon and eggs you have.

Wait … wait.

I worry what you just heard was: Give me a lot of bacon and eggs.

What I said was: Give me all the bacon and eggs you have. Do you understand?" -Swanson

95ef9c154b9b24a3f41a44ec0275fd33

on March 07, 2012
at 12:58 PM

That's sound exactly what I'm thinking about doing. I train at 6.30 -7.30am everyday so lift days drain me a bit but think I'm going to have the extra cals and sweet potato after my lifts and on the 2 hit fat burn days go low carb lower cals and see how I do with it and hopefully will prevent a belly. What's are your 5x5 lifts in weight?

4164a77c7ccf4839ec7f1e665d27cc6d

(1085)

on March 09, 2012
at 06:02 AM

Deadlift 285/Bench 250/Squat 290. I'm not a world beater but I don't have any aspirations of being a competitive bodybuilder either. During the week I train around 6pm and on the weekend I typically make it to the gym around 11am.

0
1bbcd2122d9c75b07440f22ef57d6448

(2934)

on March 07, 2012
at 05:19 AM

It's possible to maintain on low-carb while lifting heavy, but you may not feel great. If you have a busy training schedule (like yours) you might find yourself getting burned out after a couple weeks. Whenever I try to go low-carb to drop a few bodyfat% points without modifying my workout, I get sluggish really quickly. Carb refeeding (which you're doing with the potato, but could be doing more) may combat this, but I don't have any personal experience with it.

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on March 07, 2012
at 01:33 AM

Haven't "maxed" in a gym in a long time. Good indicator of strength/weight is pullups though, and I max at 25 of em on LC....(5'9" 160lbs).

You don't have to eat more potato, but you very well may have to eat more calories to increase raw strength. If however you are trying to just lean out then lifting while LC will send the signals necessary to at least retain your lean muscle mass while shedding the fat thereby increasing your strength/weight.

0
95ef9c154b9b24a3f41a44ec0275fd33

on March 06, 2012
at 01:57 PM

Hey guys, my cals are about 1700, just over sometimes and that's my fat on low days when it's chicken for dinner, half the week it's a little higher.

I'm 5'9 33years old and about 15 stone.

I don't want inflammation, high tryglicerides and the rest.

If I go higher calories I don't want by belly to get any bigger, maybe cutting and then bulking up will be the best approach.

Anyone for examples of their diet and what they lift with bodyfat levels???

95ef9c154b9b24a3f41a44ec0275fd33

on September 07, 2013
at 01:28 AM

What height are you? Some good lifts there. What's carbs are you getting? Sweet potato?

246ebf68e35743f62e5e187891b9cba0

(21430)

on March 06, 2012
at 05:12 PM

And btw - best lifts are 270kg deadlift, 140kg clean and jerk, 100kg snatch, 265kg squat. I am also 33 years old. My bodyfat, like I said, I do not measure on a regular basis but using the old neck vs. abdomen measurement, I am at 24% bodyfat at 22.5 stone (315lbs). I am getting leaner with my lifts barely affected (squat has gone down, expectedly), and I am hoping that my current eating plan gets me to 265lbs/19 stone by this time next year.

246ebf68e35743f62e5e187891b9cba0

(21430)

on March 06, 2012
at 05:08 PM

My bodyfat levels would be immaterial as I am a competing athlete in a strength sport, as a heavyweight. But, I get leaner and still get strong eating 30/10/60 P/C/F. I cycle carbs the day before my saturday weightlifting sessions, increasing carbs to about 40% of my intake. I can still promise you that if you weigh 15 stone (210lbs), you are starving yourself needlessly and your strength will not go up. If you are low-carb, you have some leeway - I honestly believe you will see bigger gains by bumping up to 2300-2400 calories, and if you want to gain muscle, bumping up to 2800 calories.

246ebf68e35743f62e5e187891b9cba0

(21430)

on March 07, 2012
at 12:16 PM

I am low carb Jimmy. For the two days that I eat carbs I eat either white potatoes or sweets, depending on my mood.

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