weight training to get leaner while LCHF

Mistapholeezkat

Question: I have started the LCHF two weeks ago and this week I have started to work out at the gym (light weight lifting to firm up and sprinting/walking). Yesterday my carbs were at 50 grams and I worked out. Is it ok to eat 50g of carbs on work out days and than stay at 25gs on non-work out days? Is anyone working out, whether weight training etc while doing a LCHF diet? Any help is appreciated.. .... 41 yr old female....5'5 135lbs....23%fat (according to scale).....I am kinda wiggly/jiggly and want to be a lot firmer...better shaped.

thanks!

carlsoda

I lift weights but I don't increase my carbs, I just make sure I get extra protein to heal the muscles. I honestly have not found I need extra carbs when exercising, whether it's walking, hiking or lifting but I have a bit more weight on me old bones than you do so I have some energy reserves I would honestly just experiment. If you find the weight loss slows down, try reducing the carbs on days you're at the gym. We are all so different

sammyliftsandeats

I lift weights while LCHF. I don't consume extra carbs either. I find that after an initial period of having to deload, my strength came back and I was able to lift my regular weights.

If I get hungry after lifting weights, I just consume LCHF foods such as avocados and bacon.

Have you lifted weights before? Have you noticed a change in strength from your previous experience?

gettinthere

I also lift heavy and haven't changed my carb intake either. I try to stay at about 20g per day.

I am doing stronglift 5x5 right now and have been able to increase my weights as recommended without any struggle from low carb. I keep my cardio to a bare minimum, the odd walk if it's nice outside.

I love the shift that has occurred in my body since lifting heavy, you will be pleasantly surprised if you stick with it! Good luck!!

anglyn1

I have just added weights back into my routine. I am not a heavy lifter, I have RA and have to start pretty light but I have seen no need to eat extra carbs at all. I usually average 30 a day, total not net. I also recently started running again and I have not added carbs there either and actually am doing much better than when I ran regularly after a year off. More running with less walking intervals!

I think once you've adapted to LCHF you don't need carbs to fuel most activities unless you are doing a really long endurance type event.

anthophora

I love lifting and have been doing the 5x5 program for almost a year. I have struggled a bit with lifting but I think that is mainly due to cutting back on calories. I would like to lose fat and maintain the strength gains I have seen in the past year. Once I lose 15 lbs or so, I will start trying to bulk a bit and add back in more calories.

Also, you will probably struggle at first even if you don't reduce calories as your body is getting used to it. Samantha's suggestion of deloading and then working up sounds like the right path. A lot of lifters/bodybuilders have had success on LCHF so you should be fine.

PINKinquisition1908

Stay hydrated. I get the worst aches during LCHF and lifting if I don't drink a ton of water. That's 60 oz. for me.

Mistapholeezkat

I lift weights while LCHF. I don't consume extra carbs either. I find that after an initial period of having to deload, my strength came back and I was able to lift my regular weights.

If I get hungry after lifting weights, I just consume LCHF foods such as avocados and bacon.

Have you lifted weights before? Have you noticed a change in strength from your previous experience?

I have lifted but it has been about a year. I am so atrophied at this point I couldn't really compare the two life styles. Thank you for commenting!

Mistapholeezkat

Thanks everyone!

sammyliftsandeats

Just keep working on it and if you are consistent, you will get results.