Weight lifting

So, I can speak to that.

Hamper might be too strong a word, but - depending on the Smith Machine - you could have a really rough time with Dead Lifts. In Mehdi's program, you DL once a week. He has Squats at the center of everything.

For example, at the Planet Fitness on Peter's Creek Parkway in Winston-Salem, NC the Smith Machines have a 90 degree (so, perpendicular) angle with the floor. So, no issues with Bench, Squats, Dead Lifts or OHP. I am not sure that you would be able to do barbell rows on the Smith Machine. Never tried that. And, same for the Planet Fitness on Colonial in Winston-Salem, NC. That one is my home club. Now, when I am up in Roanoke, the Planet Fitness on Colonial (aka, Towers Mall) has something like a 105 degree angle, which made Dead Lifts impossible and Bench Press really weird. I did not try Squats at that PF due to the funky angle.

Does that help?

And, my experience (I followed Strong lifts for about two months and really enjoyed it) I did the bulk of this program at a gym that has a "real" Bench and a Squat Rack and a Dead Lift area. I honestly, and this is specific to me, could not see doing a program like this on Smith Machines. Just my preference.

Why? Because on the Smith Machines you do not use any of the stabilizer muscles. The Bar is going 100% perpendicular to the floor at all times because it is on that "guide". There is no possibility that the bar will move a little forward or behind or that one arm is higher than the other arm during the "up" motion. So, no "left-right" movement and not "up-down" movement because of those guides.

Can you do it? Absolutely. Is it the same as doing it in a gym that has "real" equipment? No. Is doing it on the Smith Machines better than not doing it at all? Yes, sir!

I agree with the previous comment. It may not be ideal to use a Smith Machine, as the stabilizer muscles used in barbell training helps the "full body" aspect of the training, but it should still be quite beneficial.

I personally don't like Smith Machines either, but if it was all I had to work with I would use it.

As far as StrongLifts itself (just throwing in my 2 cents), make sure you start light, even if it feels "too light" and just follow the program. I found I had to eat a lot more than I expected, but the results were solid.

Good luck!

Dude, you can do it. Planet Fitness is not so bad! I still MUCH prefer the Squat Rack and the Dead Lift area and the "real" Bench Press. But, as mentioned, Smith Machine or no training sessions? I take Smith Machines every day of the week and twice on Sunday! Kill it, man!

I believe that Mehdi states that you do absolutely no accessory lifts and that you do not do cardio.

Now, I would suggest that you can do some cardio...quote unquote. I did about seven minutes of "cardio" before each training session to up my body temperature. Not really "cardio" - thus the quote unquote.

I would suggest that you should be eating in a caloric surplus. I am a 51yo male, standing 6'0" and weighing in at 205lbs. My maintenance caloric intake might be VERY different from yours. So, and I do not remember that 3,000 caloric intake suggestion, I would suggest that might be a more generic suggestion. Point is, you are going to need to fuel your training sessions. Trust that!

I follow the Ketogenic Lifestyle as well. I did Powerlifting (that is why I was doing the Strong Lifts 5x5 program...I wanted to finally follow a pre-canned, popular program that "kinda" was geared to Powerlifting). Powerlifting on Keto sucked *kitten*. For me. But, I think that I was impatient. I was not Keto-Adapted at that time and was struggling big time because of that. What I ended up doing was carb timing. In other words, I would eat a big Sweet Potato about one hour prior to my training session. It helped. Well, let's go with that. :-)

I do body-building | hypertrophy type training sessions now and I have absolutely no struggles at all. In fact, I am waiting not so patiently for the next meso-cycle so that I can add more volume. I tend to kill myself (working at 85% of 1RM all the time with no de-loads) and am trying very hard to hold back (not an easy task for me....balls-to-the-wall is kinda my thing!).

How far into Ketosis are you?