Keto Diet, Muscle Gain and Weight Loss

henryjaenperez

I’ve been on a Keto diet now for 2 weeks and have seen tremendous results with weight loss, but I am having trouble gaining muscle at the same time. I feel better at the gym, but my gains are not what I was hoping for. Any suggestions. I’m rather new here and would love the feedback.

mmapags

Keto is less than optimal for muscle gains. Carbs are protein sparing. That being said, I don't know what you would expect to see in just 2 weeks, even under optimal dietary conditions. .5 to 1 lb maybe if diet was optimized? That would be the best in 2 weeks.

toxikon

It's hard to gain muscle on a calorie deficit, keto or not. Eating at or above maintenance is how to get buff.

Silentpadna

A keto diet is notorious for quick water weight loss as muscles release stored glycogen. Those are most likely your "tremendous results" (the quotes are not a dig at you to be clear). But losing 5-7 pounds or a few more is normal in keto the first week. After that, you'll probably fluctuate with normal weight loss like others with a caloric deficit.

As to weights, it is generally considered less than optimal. Many people carb cycle when attempting to lift heavy, but then they really end up not staying in ketosis.

If you can do keto and lift, more power to you. Your gains (in terms of progressive overload) will likely stall a little sooner than somebody who is trying to lose weight with a high-protein and low fat diet.

I'm not saying don't lift with keto, nor am I saying don't do keto when you lift. If it works for you, great. It can work for some. But if you find yourself lethargic and not recovering from your lefts when they get heavy, then you may need to reintroduce carbs if you want to progress, or expect to slow down if cutting fat is more important to you.

Cherimoose

henryjaenperez wrote: »

I’ve been on a Keto diet now for 2 weeks and have seen tremendous results with weight loss, but I am having trouble gaining muscle at the same time.

It's only been 2 weeks. Give it another few days.

henryjaenperez

This is actually my 3rd time on Keto and each time it gets easier. I’ve never really tried lifting on this diet before and as I said, it’s frustrating. Thanks for all the input.

mmapags

henryjaenperez wrote: »

This is actually my 3rd time on Keto and each time it gets easier. I’ve never really tried lifting on this diet before and as I said, it’s frustrating. Thanks for all the input.

Well it will be. You are doing it the hard way. You may have your reason but you may have to adjust your expectations. Muscle growth in keto is going to be frustrating.

FlyingMolly

I lift on keto just to try to preserve muscle while I lose weight, but I wouldn’t expect to add any. I’m not eating as much as I’m using; why on earth would my body add more mass to itself?

AnnPT77

Muscle mass gain is very, very slow, even under optimal conditions. Think months to years.

Optimal conditions include an aggressive, challenging, well-designed progressive strength training program; on-point nutrition (especially protein); adequate rest; relative youth; and a calorie surplus. Not a calorie deficit.

It's very possible to gain strength in a calorie deficit, especially when new to strength training (mostly via neuromuscular adaptation: better recruitment and utilization of existing muscle fibers). Adding new fibers is much, much less likely. Even strength gain will be pretty gradual.

Not very much is going to happen on the strength side in two weeks. If that's your goal, settle in for a much longer ride.

sijomial

I’ve been on a Keto diet now for 2 weeks and have seen tremendous results with weight loss.
You know that's mostly water weight lost don't you?

but I am having trouble gaining muscle at the same time.
In two weeks? You need to reset your expectations!

I feel better at the gym,
Good, hope that encourages you to make it a sustainable habit. That feeling may not last as the calorie deficit and effects of the keto diet kick in though.

but my gains are not what I was hoping for.
Again - two weeks!!

Any suggestions. I’m rather new here and would love the feedback.
Stop thinking week to week and start thinking months and years ahead.

lindsief24

Check out https://ketogains.com and http://www.fit2fat2fit.com
These guys have had great success on the keto diet and gaining muscles and keeping it!!! Good luck!!

AnvilHead

henryjaenperez wrote: »

This is actually my 3rd time on Keto and each time it gets easier. I’ve never really tried lifting on this diet before and as I said, it’s frustrating. Thanks for all the input.

This may be helpful in explaining it: