Wondering...
Shadowmf023
Posts: 812 Member
I've tried this before...but it sort of failed because sweets.
Now that I'm attempting bulking, this diet thingy is a bit confusing to me. I've been wondering if I should up my carbs again. Maybe something like 35c, 25p, 40f.
I'm currently in the October challenge where one of my goals is staying at strict keto levels, so I will finish that first.
I'm thinking I might be fine as long as I stay away from candy, and use fruit for the occasional sweet tooth, or heck, even still use keto sweets, because I seem to moderate them a lot better than normal ones.
Thoughts? Opinions?
Now that I'm attempting bulking, this diet thingy is a bit confusing to me. I've been wondering if I should up my carbs again. Maybe something like 35c, 25p, 40f.
I'm currently in the October challenge where one of my goals is staying at strict keto levels, so I will finish that first.
I'm thinking I might be fine as long as I stay away from candy, and use fruit for the occasional sweet tooth, or heck, even still use keto sweets, because I seem to moderate them a lot better than normal ones.
Thoughts? Opinions?
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Okay... Rephrase, a 25c, 25p, 50f split might be better. I think 100g total carbs is plenty for what I'm using it for.0
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15 views and not one comment?
I know what ya'll are thinking
"She keeps changing her mind! We're so *puppy* sick of her changing her *kitten* mind!"
but hey, at least I'm still keeping it low carb, all be it at varying levels every second week 
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You could bulk on keto. If it were me I would do it with a bunch of fat bombs, nom nom nom. I do plan on bulking with low carb in the future. When I finally get to the point that I'm bulking my intent is to stay fairly low carb, I'll adjust up from where I currently am but I'm thinking I'll probably fall in the 75-100g range then fill the rest with fats. My plan was/is to feed myself most of my carbs around my workouts. About 50g pre and 50g post. I used to do that and had a ton of energy for workouts, I definitely noticed if I didn't have my preworkout carbs in my lifts. But I'm also a powerlifter.
You need to figure out what works best for you though.0 -
You could bulk on keto. If it were me I would do it with a bunch of fat bombs, nom nom nom. I do plan on bulking with low carb in the future. When I finally get to the point that I'm bulking my intent is to stay fairly low carb, I'll adjust up from where I currently am but I'm thinking I'll probably fall in the 75-100g range then fill the rest with fats. My plan was/is to feed myself most of my carbs around my workouts. About 50g pre and 50g post. I used to do that and had a ton of energy for workouts, I definitely noticed if I didn't have my preworkout carbs in my lifts. But I'm also a powerlifter.
You need to figure out what works best for you though.
This is what I'm currently doing on keto. I add 20g of carbs in the form of glucose to my coffee pre-workout. But Idk, I keep wondering if I could be doing better if I had more or in another form. with the macros above I'd be doing 100g total carbs.
What did you eat for your carbs pre and post workout? I read that fruit is out because it's fructose?0 -
The thing is, I'm not progressing. I'm not getting stronger. I'm two months in, I'm STILL using the same weights I started with (granted I've lowered the reps and made them heavier, but all in all it's still the same)... On a higher carb diet a year ago, I also attempted to bulk, and I gained strength REALLY fast on it.0
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Shadowmf023 wrote: »15 views and not one comment?
I know what ya'll are thinking
"She keeps changing her mind! We're so *puppy* sick of her changing her *kitten* mind!" but hey, at least I'm still keeping it low carb, all be it at varying levels every second week
I'm thinking I don't know what to tell you because I've seen it done both ways, high carb and low, and the answer is: what gives YOU the best results, both in performance and in how you feel (satiety, cravings, general feeling of wellness and etc...) If the keto level stuff isn't working for you, bump them up and structure those extras around your workouts. Try that on for a month. If that helps, good. I'm around 100g total, 25g fiber, and I haven't found that I'm progressing much either. I'm about to move about 25g of those 30min before my workout to see if that does anything. But then, I have the stupid Chronic Fatigue component working against me, so YMMV.0 -
Isn't it DarthLuiggi on Reddit who does keto weight lifting and bulking? Personally, if you're already fat adapted, I would NOT mess with my carbs under any condition, even for something like a competition. There are ways to bulk using keto. Throwing carbs back in really confuses your whole body, unless that's something you intend to keep up, period.
That being said, I'd look into the Calton's program "One Set to Fail." Basically the premise is to do one set of lifts per exercise type at the highest weights you can handle. If I remember right, you should be able to do an absolute minimum of 6 reps with good form up to failing at or before the 15th rep. ZERO ADDITIONAL SETS. Literally one set to the point of failure. If you aren't reaching that, you aren't maxing your muscle usage and you are extending your healing time. This is supposed to be some "secret" or rarely talked about Olympic weight lifting type program.
Max your weights, force the muscles to fail point, minimizing healing time, bulking up big...
They reference on their website, but it's a pay to play kind of program for the videos, but I think it is covered in their book, "The Micronutrient Miracle." I have downloaded it from the online library program before, but I think if I ever get cleared by PT to try this again, I'll use this method. They pair this with a 30 minute carb interval routine they call Zero Movement Training (basically rather than slow movement in the low intervals, you stop moving altogether, and it's supposed to increase your heart rate and calorie burn more than maintaining low intervals or steady state. Both of these programs together minimize nutrient depletion and all that...
Just another angle to consider.0 -
I don't even know what to eat pre and post lifting... Well post lifting is usually a whey shake with creatine. But its also a low carb shake. Any ideas @baconslave ? Other than fructose... Ofc.0
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100g or less is still low carb, so do you have anything to lose by giving it a try?0
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KnitOrMiss wrote: »Isn't it DarthLuiggi on Reddit who does keto weight lifting and bulking? Personally, if you're already fat adapted, I would NOT mess with my carbs under any condition, even for something like a competition. There are ways to bulk using keto. Throwing carbs back in really confuses your whole body, unless that's something you intend to keep up, period.
That being said, I'd look into the Calton's program "One Set to Fail." Basically the premise is to do one set of lifts per exercise type at the highest weights you can handle. If I remember right, you should be able to do an absolute minimum of 6 reps with good form up to failing at or before the 15th rep. ZERO ADDITIONAL SETS. Literally one set to the point of failure. If you aren't reaching that, you aren't maxing your muscle usage and you are extending your healing time. This is supposed to be some "secret" or rarely talked about Olympic weight lifting type program.
Max your weights, force the muscles to fail point, minimizing healing time, bulking up big...
They reference on their website, but it's a pay to play kind of program for the videos, but I think it is covered in their book, "The Micronutrient Miracle." I have downloaded it from the online library program before, but I think if I ever get cleared by PT to try this again, I'll use this method. They pair this with a 30 minute carb interval routine they call Zero Movement Training (basically rather than slow movement in the low intervals, you stop moving altogether, and it's supposed to increase your heart rate and calorie burn more than maintaining low intervals or steady state. Both of these programs together minimize nutrient depletion and all that...
Just another angle to consider.
I highly doubt I'm keto adapted. I've been on and off it too much since starting low carb. I guess, I've been unintentionally carb cycling every few weeks.0 -
OK..didn't you ask this same question a few weeks ago? If not you, someone did and I still stand by my answer (and I have lifted heavy weights in the past), up your protein not carbs and keep your fat high. Protein will give you energy and it will repair your muscles so they grow bigger.1
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Can you do a day of 1RM, or add a set of 1RM to your current plan?0
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1RM? What's that?0
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OK..didn't you ask this same question a few weeks ago? If not you, someone did and I still stand by my answer (and I have lifted heavy weights in the past), up your protein not carbs and keep your fat high. Protein will give you energy and it will repair your muscles so they grow bigger.
Nope, wasn't me0 -
Before a workout I usually ate the same thing. Overnight oatmeal. (rolled oats, 1 scoop of protein powder, a dash of cinnamon, unsweetened almond milk, then some frozen berries). You're right though, fruit doesn't really count for workout carbs because it's fructose. You could also eat a meal with carbs about an hour before your workout. That could be meat and rice? Or sweet potato? Or really whatever. I usually found I did the best with slow digestion carbs 60-90 minutes prior. If I was in a pinch and missed that I would eat something a little faster digesting 30 minutes before (kids cereal, I did candy once) I didn't like doing that though because my energy would spike and crash.0
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Before a workout I usually ate the same thing. Overnight oatmeal. (rolled oats, 1 scoop of protein powder, a dash of cinnamon, unsweetened almond milk, then some frozen berries). You're right though, fruit doesn't really count for workout carbs because it's fructose. You could also eat a meal with carbs about an hour before your workout. That could be meat and rice? Or sweet potato? Or really whatever. I usually found I did the best with slow digestion carbs 60-90 minutes prior. If I was in a pinch and missed that I would eat something a little faster digesting 30 minutes before (kids cereal, I did candy once) I didn't like doing that though because my energy would spike and crash.
The problem is that I work out at 8am in the morning. So whatever I'm eating has about 45min max to digest.0 -
Shadowmf023 wrote: »1RM? What's that?
1 Rep Maximum. The heaviest weight at which you can do one rep with good form.0 -
Shadowmf023 wrote: »Before a workout I usually ate the same thing. Overnight oatmeal. (rolled oats, 1 scoop of protein powder, a dash of cinnamon, unsweetened almond milk, then some frozen berries). You're right though, fruit doesn't really count for workout carbs because it's fructose. You could also eat a meal with carbs about an hour before your workout. That could be meat and rice? Or sweet potato? Or really whatever. I usually found I did the best with slow digestion carbs 60-90 minutes prior. If I was in a pinch and missed that I would eat something a little faster digesting 30 minutes before (kids cereal, I did candy once) I didn't like doing that though because my energy would spike and crash.
The problem is that I work out at 8am in the morning. So whatever I'm eating has about 45min max to digest.
Kids cereal for breaky? Haha.0 -
Shadowmf023 wrote: »Before a workout I usually ate the same thing. Overnight oatmeal. (rolled oats, 1 scoop of protein powder, a dash of cinnamon, unsweetened almond milk, then some frozen berries). You're right though, fruit doesn't really count for workout carbs because it's fructose. You could also eat a meal with carbs about an hour before your workout. That could be meat and rice? Or sweet potato? Or really whatever. I usually found I did the best with slow digestion carbs 60-90 minutes prior. If I was in a pinch and missed that I would eat something a little faster digesting 30 minutes before (kids cereal, I did candy once) I didn't like doing that though because my energy would spike and crash.
The problem is that I work out at 8am in the morning. So whatever I'm eating has about 45min max to digest.
Kids cereal for breaky? Haha.
Happy happy energy crash! Lol... But hey, at least I get to eat Coco Pops 0 -
[quote="Shadowmf023;37824772"]The thing is, I'm not progressing. I'm not getting stronger. I'm two months in, I'm STILL using the same weights I started with (granted I've lowered the reps and made them heavier, but all in all it's still the same)... On a higher carb diet a year ago, I also attempted to bulk, and I gained strength REALLY fast on it. [/quote]
Have you taken a look at your program? Is it meant for progressive overload?
Because that's how you get stronger.
The reason why Stronglifts 5x5 and other progressive programs works is because they tax your central nervous system into adapting.
If you can do 5 sets of 5 reps of one weight, you go up by 5lbs. This is how they measure progress. It's not always linear (I've had to deload to work on form or if I didn't give 5x5 after 3 attempts of a given weight) but it's an easier way of looking at progress.
I did all my lifting while on low carb. And there are others who do it too. It's definitely possible to get stronger.
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samanthaluangphixay wrote: »[quote="Shadowmf023;37824772"]The thing is, I'm not progressing. I'm not getting stronger. I'm two months in, I'm STILL using the same weights I started with (granted I've lowered the reps and made them heavier, but all in all it's still the same)... On a higher carb diet a year ago, I also attempted to bulk, and I gained strength REALLY fast on it.
Have you taken a look at your program? Is it meant for progressive overload?
Because that's how you get stronger.
The reason why Stronglifts 5x5 and other progressive programs works is because they tax your central nervous system into adapting.
If you can do 5 sets of 5 reps of one weight, you go up by 5lbs. This is how they measure progress. It's not always linear (I've had to deload to work on form or if I didn't give 5x5 after 3 attempts of a given weight) but it's an easier way of looking at progress.
I did all my lifting while on low carb. And there are others who do it too. It's definitely possible to get stronger.
[/quote]
The general idea I follow is that I need to struggle to lift it for the last 2 reps of every set. When I don't, it means it's time to increase the weight. I haven't been able to increase it since starting.
I have increased it, but only because the reps were lowered.0 -
Shadowmf023 wrote: »samanthaluangphixay wrote: »[quote="Shadowmf023;37824772"]The thing is, I'm not progressing. I'm not getting stronger. I'm two months in, I'm STILL using the same weights I started with (granted I've lowered the reps and made them heavier, but all in all it's still the same)... On a higher carb diet a year ago, I also attempted to bulk, and I gained strength REALLY fast on it.
Have you taken a look at your program? Is it meant for progressive overload?
Because that's how you get stronger.
The reason why Stronglifts 5x5 and other progressive programs works is because they tax your central nervous system into adapting.
If you can do 5 sets of 5 reps of one weight, you go up by 5lbs. This is how they measure progress. It's not always linear (I've had to deload to work on form or if I didn't give 5x5 after 3 attempts of a given weight) but it's an easier way of looking at progress.
I did all my lifting while on low carb. And there are others who do it too. It's definitely possible to get stronger.
The general idea I follow is that I need to struggle to lift it for the last 2 reps of every set. When I don't, it means it's time to increase the weight. I haven't been able to increase it since starting.
I have increased it, but only because the reps were lowered. [/quote]
Can I ask what rep range you are working in?
And the goal is strength, right? Or is it mainly aesthetics for your competition?0 -
samanthaluangphixay wrote: »Shadowmf023 wrote: »samanthaluangphixay wrote: »[quote="Shadowmf023;37824772"]The thing is, I'm not progressing. I'm not getting stronger. I'm two months in, I'm STILL using the same weights I started with (granted I've lowered the reps and made them heavier, but all in all it's still the same)... On a higher carb diet a year ago, I also attempted to bulk, and I gained strength REALLY fast on it.
Have you taken a look at your program? Is it meant for progressive overload?
Because that's how you get stronger.
The reason why Stronglifts 5x5 and other progressive programs works is because they tax your central nervous system into adapting.
If you can do 5 sets of 5 reps of one weight, you go up by 5lbs. This is how they measure progress. It's not always linear (I've had to deload to work on form or if I didn't give 5x5 after 3 attempts of a given weight) but it's an easier way of looking at progress.
I did all my lifting while on low carb. And there are others who do it too. It's definitely possible to get stronger.
The general idea I follow is that I need to struggle to lift it for the last 2 reps of every set. When I don't, it means it's time to increase the weight. I haven't been able to increase it since starting.
I have increased it, but only because the reps were lowered.
Can I ask what rep range you are working in?
And the goal is strength, right? Or is it mainly aesthetics for your competition?[/quote]
It's aesthetics. I follow 8-10 reps.0 -
Shadowmf023 wrote: »samanthaluangphixay wrote: »Shadowmf023 wrote: »samanthaluangphixay wrote: »[quote="Shadowmf023;37824772"]The thing is, I'm not progressing. I'm not getting stronger. I'm two months in, I'm STILL using the same weights I started with (granted I've lowered the reps and made them heavier, but all in all it's still the same)... On a higher carb diet a year ago, I also attempted to bulk, and I gained strength REALLY fast on it.
Have you taken a look at your program? Is it meant for progressive overload?
Because that's how you get stronger.
The reason why Stronglifts 5x5 and other progressive programs works is because they tax your central nervous system into adapting.
If you can do 5 sets of 5 reps of one weight, you go up by 5lbs. This is how they measure progress. It's not always linear (I've had to deload to work on form or if I didn't give 5x5 after 3 attempts of a given weight) but it's an easier way of looking at progress.
I did all my lifting while on low carb. And there are others who do it too. It's definitely possible to get stronger.
The general idea I follow is that I need to struggle to lift it for the last 2 reps of every set. When I don't, it means it's time to increase the weight. I haven't been able to increase it since starting.
I have increased it, but only because the reps were lowered.
Can I ask what rep range you are working in?
And the goal is strength, right? Or is it mainly aesthetics for your competition?
It's aesthetics. I follow 8-10 reps. [/quote]
I think you'd get more bang for your buck by following an established progressive overload program to gain strength.
As for the aesthetics part, that's about getting down to a low enough bodyfat for any muscle to show.1 -
samanthaluangphixay wrote: »Shadowmf023 wrote: »samanthaluangphixay wrote: »Shadowmf023 wrote: »samanthaluangphixay wrote: »[quote="Shadowmf023;37824772"]The thing is, I'm not progressing. I'm not getting stronger. I'm two months in, I'm STILL using the same weights I started with (granted I've lowered the reps and made them heavier, but all in all it's still the same)... On a higher carb diet a year ago, I also attempted to bulk, and I gained strength REALLY fast on it.
Have you taken a look at your program? Is it meant for progressive overload?
Because that's how you get stronger.
The reason why Stronglifts 5x5 and other progressive programs works is because they tax your central nervous system into adapting.
If you can do 5 sets of 5 reps of one weight, you go up by 5lbs. This is how they measure progress. It's not always linear (I've had to deload to work on form or if I didn't give 5x5 after 3 attempts of a given weight) but it's an easier way of looking at progress.
I did all my lifting while on low carb. And there are others who do it too. It's definitely possible to get stronger.
The general idea I follow is that I need to struggle to lift it for the last 2 reps of every set. When I don't, it means it's time to increase the weight. I haven't been able to increase it since starting.
I have increased it, but only because the reps were lowered.
Can I ask what rep range you are working in?
And the goal is strength, right? Or is it mainly aesthetics for your competition?
It's aesthetics. I follow 8-10 reps.
I think you'd get more bang for your buck by following an established progressive overload program to gain strength.
As for the aesthetics part, that's about getting down to a low enough bodyfat for any muscle to show.[/quote]
The current program I'm running is designed by one of the gym trainers. It's a split lifting program. (Work out 5 days a week for an hour, different muscle groups each day)
And yeah ... I also need to build some muscle to show first... Lol0 -
Shadowmf023 wrote: »I don't even know what to eat pre and post lifting... Well post lifting is usually a whey shake with creatine. But its also a low carb shake. Any ideas @baconslave ? Other than fructose... Ofc.
Just simple carbs, AFAIK. I keep reading stuff about bananas, apples and PB, or a fruit smoothie? But I've also read that fructose isn't the thing to fuel workouts since it goes straight to the liver? I never really had pre-workout snacks before. I always end up working out too close to supper. I do perform better, about 45min after a meal, than I do fasted. Fasted workouts and me don't jive. Needz caloriez.
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Bananas are starchy and actually have more glucose so as far as carbs around a workout it's the exception to the fruit is not ideal rule.
I can do a fasted workout but I agree with @baconslave . I do way better after a small meal.0
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