So I've been on these forums for days learning as much as I can about ketosis. I've been on a strict paleo diet for 6 months now...no dairy or grains at all (except for heavy cream and ghee). I recently started messing with ketosis a little bit, and I have been in ketosis for about a week now (according to the handy dandy little pee sticks!). My goal is to reduce my body fat and gain muscle. I am at a healthy weight but I am trying to lean out. I am reading alot about body builders who carb up after a work out, or once a week (some of them do cheat meals.) I am not interested in cheat meals because I stick to paleo for it's health benefits, and I'm not about to go out and eat a pizza. I have plenty of energy eating only 20-30 grams of carbs a day, so I don't see why I need to carb up (other than some muscle building strategies I don't understand.) So long story short (sheesh this is long winded, sorry!) I am wondering if anyone has thoughts on carbing up while doing keto; is it necessary? And if so, why? What are your experiences in successful meals pre and post workout? Any advice is appreciated, thanks!
asked byJen_40 (15)
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on December 06, 2012
at 07:17 PM
#1 Read "The Art and Science of Low Carb Living" followed by "The Art and Science of Low Carb Performance". They will give you great advice and info on ketosis, and the second book is all about being athletic on a ketogenic diet
#2 Basically, if you are meeting your protein needs (stated as .6-1 of your lean body mass [total weight minus body fat]), you should be able to build muscle while burning fat
Unless you are trying to get really big (like most of the guys on bodybuilding.com are), you don't need to carb up. If you are going for the lean muscled look, follow ketosis and the rest will follow you :)
I personally try to do fasted training (usually 5:30am)...so I'll have some water with 1 tbspn MCT Oil when I wake up at 5 (working my way up to 2 tbspns) then 10g BCAAs right before workout). AFter workout...25-35g of Whey, shower, etc, then have a big meal. Has been working great.
BTW, I read both of these books in the last month along with a lot of other research, so feel free to ask any questions. I'm no expert, but would love to help if I can
on December 06, 2012
at 07:54 PM
So actually, be careful with ketosis. Check out perfecthealthdiet the dangers of no-carb series. carbs can be useful for something in the body, and even though you're only 6 months in, it seems like you need to be careful that you don't have some kind of fungal or other infection which could worsen on no-carb diet (or VLC diet, which you're doing. 20-30 g per day is LOW, especially if that's all from veggies like onions, lettuce and not potatoes, sweet potatoes).
now, for fat loss - I like leangains. I like martin. he calls it body recomposition.
I do the program, to a point. check out his site, he explains that while protein is important for satiety, carbohydrates and fat are equally important for restoring leptin and ghrelin and some other hormones. being too low carb can mess up your balance, which might be why this all potato diet is now the rage for a bunch of VLCers like yourself.
http://www.leangains.com/2010/04/leangains-guide.html (I think you have to click through some of his links to find out exactly why, and which studies and research. His site's a fun one to go through though, and read all the archives)
although I don't follow it EXACTLY, the program pretty much works. I can't swallow as much protein as he recommends and I don't find it convenient to IF all the time. So most days, maybe like 5 or 6 out of 7, i skip breakfast and I keep my eating from around 12-8 or 9. But somedays I wake up hungry so I skip it, usually when I'm traveling, haven't slept well, etc. Sometimes I snack at 10, then eat from 12-9. it depends.
But basically, as a woman, I warm up, do max squatting and bench pressing 3 times per week, and eat for only 8 hours/day. I take a couple 20 minute walks during the week.
I feel worse in ketosis so I don't do it, but more power to you if you can. You basically calorically restrict one day that you don't do anything, and then eat huge when you do lift. you're eating tons of protein.
for me the best part is I'm in and out of the gym in 30 minutes, go awesome psychologically to get it DONE.
there are some calculators out there for leangains too...again i couldn't stomach that much protein but if you can, more power to you!