Keto strength loss

martyn4314
martyn4314 Posts: 8 Member
in Health and Weight Loss
Hi all.
So I started the keto diet diet 11 days ago and dramatic stuff has happened. I've managed to avoid the dreaded 'keto flu' and I've already dropped 6lbs, my running has turned into something supercharged and I feel amazing doing it.....however my strengh has dropped oF the scale. I'm currently in a high rep low weight cycle of my training and last night I felt I had gone back 5 years. I was fatigued and weak. I'm gonna give it a month and if nothing changes it will be byE bye keto hello carbs.
Has anyone else experienced this ??

Replies

  • Lois_1989
    Lois_1989 Posts: 6,410 Member
    martyn4314 wrote: »
    Hi all.
    So I started the keto diet diet 11 days ago and dramatic stuff has happened. I've managed to avoid the dreaded 'keto flu' and I've already dropped 6lbs, my running has turned into something supercharged and I feel amazing doing it.....however my strengh has dropped oF the scale. I'm currently in a high rep low weight cycle of my training and last night I felt I had gone back 5 years. I was fatigued and weak. I'm gonna give it a month and if nothing changes it will be byE bye keto hello carbs.
    Has anyone else experienced this ??

    I didn't get weaker, but I definitely slowed down for 2-3 weeks, but after a while it picked up again. I think your body is still adjusting. It's a good idea to leave it a month.
  • martyn4314
    martyn4314 Posts: 8 Member
    Thank you for your response. I know I'm in ketosis as I did the urine strips yesterday. Just gutted about the strength loss. My training partner was amazed at the difference. I will stick to it though
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    It's not uncommon to lose some strength, especially if it's a bit anaerobic. From my understanding that may improve after you become fully adapted. But YMMV.
  • martyn4314
    martyn4314 Posts: 8 Member
    psuLemon wrote: »
    It's not uncommon to lose some strength, especially if it's a bit anaerobic. From my understanding that may improve after you become fully adapted. But YMMV.

    YMVV ???
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    martyn4314 wrote: »
    psuLemon wrote: »
    It's not uncommon to lose some strength, especially if it's a bit anaerobic. From my understanding that may improve after you become fully adapted. But YMMV.

    YMVV ???

    Your mileage may vary. Sorry. Personally, I respond well to carb and don't to low carbs. So I would never do Keto. But some respond well to being fat adapted and haven't see issues with strength loss.
  • rgruffydd
    rgruffydd Posts: 1 Member
    Cut reps and up the weight. Shorter sets are fine on keto.
  • Lois_1989
    Lois_1989 Posts: 6,410 Member
    rgruffydd wrote: »
    Cut reps and up the weight. Shorter sets are fine on keto.

    Agreed. I'm on Stronglifts 5x5
  • martyn4314
    martyn4314 Posts: 8 Member
    I've seen a lot of this 5x5 bit I'm not feeling it. I tend to do about 3 months of heavy lifting followed by a month of half my heavy weight and double the reps (around16) and my strengh has shot up....Until I started keto that was. But I will stick with it and see how I go
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    edited April 2017
    martyn4314 wrote: »
    I've seen a lot of this 5x5 bit I'm not feeling it. I tend to do about 3 months of heavy lifting followed by a month of half my heavy weight and double the reps (around16) and my strengh has shot up....Until I started keto that was. But I will stick with it and see how I go

    If you want more options, look at: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1


    I am currently doing bigger leaner stronger and love it. SL and similar programs don't give me enough variety to keep with it. BLS changes it's protocol slightly every 8 weeks (changes the non core lifts).


    Also, I struggled with recovery on a 3 day full body, so I went to an Upper/Lower.
  • lundy2626
    lundy2626 Posts: 16 Member
    The lack of glycogen in your muscles does this. You'll get your strength back, your body is still adjusting to using ketones as the main fuel source. Look at everything as if they where stages. Week 1: keto flu, week 2: reduced strength but higher paced cardio, week 3: strength returning and so on. I noticed that I was weaker when I started keto but now I'm the strongest I've ever been. I am shedding fat faster and retaining muscle than I have with carbs. Keep your head up and focus on the goal!
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    lundy2626 wrote: »
    The lack of glycogen in your muscles does this. You'll get your strength back, your body is still adjusting to using ketones as the main fuel source. Look at everything as if they where stages. Week 1: keto flu, week 2: reduced strength but higher paced cardio, week 3: strength returning and so on. I noticed that I was weaker when I started keto but now I'm the strongest I've ever been. I am shedding fat faster and retaining muscle than I have with carbs. Keep your head up and focus on the goal!

    How are you measuring this? Because keto doesn't increase fat loss and unless you are getting regular DEXA/Hydrstatic scan, it would be hard to quantify if you are actually maintaining muscle. And consider the carbs are anticatabolic and prevent protein degradation, if what you are saying was true, your protein or training would have been inadequate. It's definitely not secret that carbs are highly beneficial to muscle growth, it's why there is TKD/CKD type loading phases with keto bulks.

    Now if you measure that you have seen more body improvement, I could believe it if it means greater dietary compliance.

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