Any weight training routines for low carb dieters?

Shaselai
Shaselai Posts: 151
in Fitness and Exercise
I am on low carb/keto diet and am recently trying to follow a 15 rep 4 set routine for weight training that is 5 days a week. I usually do cardio afterwards for 1hr+ (zumba, les mills classes). Since I am doing low carb and there could be muscle loss i am wondering if there are weight training routines people here use that works to either build muscles or maintain them. I think building might be a stretch since i am on low carb low cal diet but maintaining would be nice. If anyone can share like sets/reps/type of exercise that would be great!

I also read many focus on heavy weight low rep for muscle maintenance?

Replies

  • Lofteren
    Lofteren Posts: 960 Member
    Weight training doesn't change based on what you eat. Just pick a proven program and stick with it (NROLFW, Starting Strength, Stronglifts 5x5 or Madcow's Beginner)
  • Shaselai
    Shaselai Posts: 151
    Weight training doesn't change based on what you eat. Just pick a proven program and stick with it (NROLFW, Starting Strength, Stronglifts 5x5 or Madcow's Beginner)

    but doesnt low carb affects the energy available though? does low carb diet affect the time for lifting as well?
  • JoRocka
    JoRocka Posts: 17,525 Member
    Weight training doesn't change based on what you eat. Just pick a proven program and stick with it (NROLFW, Starting Strength, Stronglifts 5x5 or Madcow's Beginner)

    but doesnt low carb affects the energy available though? does low carb diet affect the time for lifting as well?

    you're not going to be wanting to be on a low carb diet for bulking- it's counter intuitive- but if you are just trying to maintain muscle if you are eating at a deficit- than you should be fine. magic 8 ball tells me just lifting and eating will be fine for you- You're average lifter- that stuff doesn't matter.

    Why are you on low carb anyway?
  • lilRicki
    lilRicki Posts: 4,555 Member
    I do "lower" carb (between 100-150g a day) and I do New Rules of Lifting, but I only do 30 minutes of cardio on lifting days. I seem to be fine
  • Shaselai
    Shaselai Posts: 151
    Weight training doesn't change based on what you eat. Just pick a proven program and stick with it (NROLFW, Starting Strength, Stronglifts 5x5 or Madcow's Beginner)

    but doesnt low carb affects the energy available though? does low carb diet affect the time for lifting as well?

    you're not going to be wanting to be on a low carb diet for bulking- it's counter intuitive- but if you are just trying to maintain muscle if you are eating at a deficit- than you should be fine. magic 8 ball tells me just lifting and eating will be fine for you- You're average lifter- that stuff doesn't matter.

    Why are you on low carb anyway?

    i am trying to do the keto diet... plus i need to lose lots of weight...
  • Lofteren
    Lofteren Posts: 960 Member
    Weight training doesn't change based on what you eat. Just pick a proven program and stick with it (NROLFW, Starting Strength, Stronglifts 5x5 or Madcow's Beginner)

    but doesnt low carb affects the energy available though? does low carb diet affect the time for lifting as well?

    you're not going to be wanting to be on a low carb diet for bulking- it's counter intuitive- but if you are just trying to maintain muscle if you are eating at a deficit- than you should be fine. magic 8 ball tells me just lifting and eating will be fine for you- You're average lifter- that stuff doesn't matter.

    Why are you on low carb anyway?

    i am trying to do the keto diet... plus i need to lose lots of weight...

    I actually did a ketogenic diet for a while (The Carb Nite Solution). I never did cardio and I lost 50lbs in 3 months. I lost a good deal of strength; however. I just did my regular powerlifting routine 4 days a week and the lbs melted off. The key is knowing ahead of time that traing is going to be uncomfortable. You ARE going to feel like ****. You just have to make peace with that fact and view it as something you have to do to achieve your goals.

    Cliffs: Eat keto, lift hard, heavy and often and keep your eye on the prize!
  • Shaselai
    Shaselai Posts: 151
    Weight training doesn't change based on what you eat. Just pick a proven program and stick with it (NROLFW, Starting Strength, Stronglifts 5x5 or Madcow's Beginner)

    but doesnt low carb affects the energy available though? does low carb diet affect the time for lifting as well?

    you're not going to be wanting to be on a low carb diet for bulking- it's counter intuitive- but if you are just trying to maintain muscle if you are eating at a deficit- than you should be fine. magic 8 ball tells me just lifting and eating will be fine for you- You're average lifter- that stuff doesn't matter.

    Why are you on low carb anyway?

    i am trying to do the keto diet... plus i need to lose lots of weight...

    I actually did a ketogenic diet for a while (The Carb Nite Solution). I never did cardio and I lost 50lbs in 3 months. I lost a good deal of strength; however. I just did my regular powerlifting routine 4 days a week and the lbs melted off. The key is knowing ahead of time that traing is going to be uncomfortable. You ARE going to feel like ****. You just have to make peace with that fact and view it as something you have to do to achieve your goals.

    Cliffs: Eat keto, lift hard, heavy and often and keep your eye on the prize!

    I hope i can lose 50 in 3 months... I think "lifting heavy" seems to be the theme in maintaining muscle for low carb /low cal dieters and I get that. When you did your heavy weights did you focus on one of the plans you mentioned (5x5 etc.) or you did something else? Did you focus on particular muscle groups each day? i am pretty weak and last time i bench pressed my max was like 70...

    just for reference right now i am doing an adjusted #2 plan on the below link:
    http://www.bodybuilding.com/fun/5_fat_loss_workouts.htm
  • wonderbeard101
    wonderbeard101 Posts: 75 Member
    Carb Nite is great, and yeah, you're going to have less energy for lifting if you're doing low carb--- The whole point is to keep a main source of energy, glycogen, depleted, only replenishing it once per week. It works wonders, but it can make some people feel pretty run down since you're forcing your body to use a less efficient energy source.

    What's worked for me is has been to keep my workouts short-- Maybe just a main strength lift (squat, bench, or deadlift) then only one accessory lift. I was able to make small strength gains while losing 30 lbs doing this, but that's purely anecdotal.
  • JoRocka
    JoRocka Posts: 17,525 Member

    I actually did a ketogenic diet for a while (The Carb Nite Solution). I never did cardio and I lost 50lbs in 3 months. I lost a good deal of strength; however. I just did my regular powerlifting routine 4 days a week and the lbs melted off. The key is knowing ahead of time that traing is going to be uncomfortable. You ARE going to feel like ****. You just have to make peace with that fact and view it as something you have to do to achieve your goals.

    Cliffs: Eat keto, lift hard, heavy and often and keep your eye on the prize!

    indeed

    the suck will be strong. just push through.
  • kevingrant1
    kevingrant1 Posts: 21 Member
    Maybe you should consider the Targeted Ketogenic Diet. I had good success with it when I was doing P90X. It is no different than any other low carb diet except that you take in high glycemic index carbs 20 to 30 minutes before your workout. Dextrose is the best for this which you can find at supplement supply places. I would just eat 5 rolls of smarties. The cool thing is, the dextrose gives you the energy to lift heavy but does not knock you out of ketosis. There is a lot of information online about it.
  • Lofteren
    Lofteren Posts: 960 Member
    Weight training doesn't change based on what you eat. Just pick a proven program and stick with it (NROLFW, Starting Strength, Stronglifts 5x5 or Madcow's Beginner)

    but doesnt low carb affects the energy available though? does low carb diet affect the time for lifting as well?

    you're not going to be wanting to be on a low carb diet for bulking- it's counter intuitive- but if you are just trying to maintain muscle if you are eating at a deficit- than you should be fine. magic 8 ball tells me just lifting and eating will be fine for you- You're average lifter- that stuff doesn't matter.

    Why are you on low carb anyway?

    i am trying to do the keto diet... plus i need to lose lots of weight...

    I actually did a ketogenic diet for a while (The Carb Nite Solution). I never did cardio and I lost 50lbs in 3 months. I lost a good deal of strength; however. I just did my regular powerlifting routine 4 days a week and the lbs melted off. The key is knowing ahead of time that traing is going to be uncomfortable. You ARE going to feel like ****. You just have to make peace with that fact and view it as something you have to do to achieve your goals.

    Cliffs: Eat keto, lift hard, heavy and often and keep your eye on the prize!

    I hope i can lose 50 in 3 months... I think "lifting heavy" seems to be the theme in maintaining muscle for low carb /low cal dieters and I get that. When you did your heavy weights did you focus on one of the plans you mentioned (5x5 etc.) or you did something else? Did you focus on particular muscle groups each day? i am pretty weak and last time i bench pressed my max was like 70...

    just for reference right now i am doing an adjusted #2 plan on the below link:
    http://www.bodybuilding.com/fun/5_fat_loss_workouts.htm

    I am a higher level powerlifter so the program that I followed wouldn't be appropriate for you inless you are already really, really strong. Training timing isn't that important, just get the workouts in when you have time. I recommended those programs under the assumption that you are somewhat new to lifting.

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