Weight Lifting & Carb Counts

Couchpotato39

The past couple of weeks I have been lifting weights about 4X's per week and my appetite has really increased. I generally eat between 1600-1800 calories and between 30-40 net carbs per day. I've been HFLC for over 3 months and I have not experienced this type of hunger since I have become fat adapted. Any clue what's going on?

KittensMaster

I have been adding muscle for about a year.

I get hungry bad at times and I normally take amino acids after the workout and again at bed time.

BPI aminos help

I did a chest and triceps day today and worked shoulders hard

Had two servings post workout tonight

Sleep will help too

mlinton_mesapark

Have you tried a TDEE or keto calculator yet?

http://keto-calculator.ankerl.com

You might need to eat more calories, in the form of a little more protein and a lot more fat, to support your weight training efforts.

I bet @wabmester will be along soon to impart some great advice here. :-)

wabmester

Exercise makes you hungry? Eat!

I do have an interesting study for you, though. Three groups: CONtrol didn't exercise, MOD burned 300 kcal/day exercise, and HIGH burned 600 kcal/day exercising.

What happened? The MOD group lost more weight and more fat!

http://ajpregu.physiology.org/content/ajpregu/303/6/R571.full.pdf

We observed a greater than predicted negative accumulated energy balance in moderately overweight men exercising only 30 min/day, suggesting a “bonus effect”. Somewhat surprisingly, we found no additional benefit from doubling the exercise dose.

I love studies that justify my short workouts.

Edit: the MOD "bonus" came from the fact that they weren't hungry after their relatively short exercise sessions.

Couchpotato39

Thanks everyone!

minties82

I have always been starving when weightlifting, even when I had hundreds of carbs a day. I had to stop lifting for a bit as it drove me mad!

Dragonwolf

minties82 wrote: »

I have always been starving when weightlifting, even when I had hundreds of carbs a day. I had to stop lifting for a bit as it drove me mad!

Protein, protein, protein! Seriously, the idea that lifters need carbs is shaky at best (it's primarily for the glycogen to pump out another rep or two or to get a few extra pounds on the bar). Protein does so much better for dealing with the hunger issues from a lifting session (or any intense exercise session that isn't pure cardio, for that matter). So yeah, try again with protein (and some fat, of course) instead. Should be a pretty noticeable difference.

One thing I did notice while lifting was that I experienced effects that I could measure that were associated with changes in insulin level and the balance of the sex hormones (since I have PCOS, it was namely that as long as I maintained a lifting routine, my cycle would actually kind of work, which for me seems to be a combination of lowered insulin levels and better balanced hormones; as counterintuitive as it seems, I think it may have resulted in a net reduction in testosterone, which is a good thing in my case).

KittensMaster

Protein

That builds muscles back with adequate rest.

For lifiting indeed more sleep. I used to think food was the solution. It is a bit more protein and sleep.