Keto, weight loss, linear progression, oh my!

Lizarking

So I'm doing Keto.
And I'm doing Starting Strength.
Also I'm trying to cut fat and get some conditioning in.
Also my toddler is having sleep regression, so recovery is iffy.

SS 3x a week with no carbs and metcon too = FML.

I'm thinking:

Monday: SS
Tuesday: HIIT (rower)
Wednesday: OFF
Thursday: SS
Friday: HIIT (rower)
Saturday: HIIT (fanbike)

I'm not sure if the above is optimal, or if HIIT should coincide with strength days. IE:

Monday: SS + Fanbike
Tuesday/Wednesday: OFF
Thursday: SS + Fankbike
Friday: Rower
Sat/Sun: OFF


It's worth noting that I reset SS. I'm not very far into it:
My next sets are:
Squat: 165
DL: 260
OHP: 130
BENCH: 145
ROW: 130 (Swapped for power clean, for reasons.)

HIIT will be short. Probably 90/15 cycles until I'm spent.

me.. 6'7 26% bodyfat. Trying to get down to 12% bf and reevaluate.
Only getting 185gr protein in a day, may increase. Keto, so very few carbs. (I do this for compliance, not because keto is magic.)

Using a fairly aggressive cut, which has never really caused any issues for me. (Hooray for being overfat.)

Not worried about overtraining per se, mostly overuse injuries, insomnia, and related.

LazSommer

rip is crying somewhere.

LazSommer

To expand, you're not doing starting strength. You're not doing much of anything with 3x5 twice a week at a lower % of your body weight. What were your lifts pre reset?

Lizarking

LazSommer wrote: »

To expand, you're not doing starting strength. You're not doing much of anything with 3x5 twice a week at a lower % of your body weight. What were your lifts pre reset?

Haha, rip would have an aneurysm. YNDTP!!!

The last time I ran this, before my re-injury (bad disc)

For 5 reps:
OHP 155
bench 170
Squat 245
Deadlift 290



I should state my goal is lean mass retention, and further neuromuscular adaptation.
Once 'the cut' is done, I'm going back to 3x a week /actual/ starting strength, with minimal metcon.

LazSommer

Well, I can't speak to keto or bad back, those two are rough. I have done SS on a cut and while running 3.5 miles on two off days and still progressed - it wasn't as easy as on a bulk with no cardio. I have two kids as well and the sleep part sucks - if you're only doing SS twice a week I'd do it on days you sleep better and save the cardio for the other days. I'd do only 2 cardio days though.

You have an aggressive deficit and without carbs and only two moderate strength days your lean mass is already at risk. The extra cardio day will be maybe an extra half lb a month, but at a cost.

Lizarking

Yeah, in 3 weeks I'm going to up my calories. I need the kickstart now though.