I am running starting strength and have been since September now. Working out 3 times a week and playing soccer in a rec league on off days.
I am in keto and live VLC. I prefer this way of life and its practically the only way for me I can maintain my weight. I have about 15-20lbs of very stubborn weight that no matter what I have tried to do refuses to leave. I started SS as a means to change my body comp and hopefully get rid of this stubborn weight. I have a bulky stock as it is so im not trying to get rail thin or crazy bulky.
However my SS weights have hit a wall and barely moved in over 2 months. I understand that on a cut and VLC its impracticle to think they will keep going but even maintaining the weight I dont feel my body is changing at all.
I have been debating doing a TKD and the more I research it the more confusing it gets. I know there is no one size fits all solution to this and I will monitor my ketosis status on workout days using ketostix but im looking more for a base guideline on how to approach this.
I will be working out 3x a week. Right now I have a strained ankle so I wont be doing squats and deadlifts for a week or two just upperbody. But after that I will back to normal.
Do I eat the carbs, pre, post or a combination on workout days? I weigh 195lbs, I dont really track my macro ratios but would like to know what range I would need to be eating to replenish my muscle glycogen so that I can recover and get strong and then my weights will increase. I dont mind if its slow incremental as long as it is slow and I can continue to eat LC and lose the extra weight and change my body comp.
asked byCR (1048)
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on January 18, 2013
at 07:05 PM
If you go by Lyle McDonald (which I do) he recommends 25-50 grams of carbs preworkout (this can be fructose if you want... I usually do fruit like blueberries) and 25-50 grams postworkout but from a non-fructose source. The preworkout will help you push through without the fatigue you might otherwise experience.
As for where to start and end... I stick to 25 pre and 25 post workout. Just to be safe. I would recommend starting at 25 and working your way up to 50 until you see your measurements on the ketostix start to go down. I'm not willing to risk readapting to ketosis, so I just stay on the safe side. But it's totally up to you. The key is you ONLY add these extra 50-100 grams of carbs right before and after working out. As you may know, any other time and this will jog you out of ketosis.
on January 18, 2013
at 06:35 PM
if you're actually going to follow rip's program in terms of training frequency, you will need to significantly increase your carbs. no more ketosis.
if you're just using his writing as a guide to good form, you have more room to tailor things. i would use carbs in what the cool kids call the 'periworkout period.' night before, eat a good hit of glucose. then have a bit of carb in the morning to replenish liver glycogen. then more carbs in the postworkout meal, before returning to the VLC thing.