Low carb diets and weight training
fastmethod
Posts: 40 Member
has anyone had any experiance with lifting on a low carb diet? have you changed up the way you lift to suit this type of diet. the reason i ask is because i've tried low carb diets and its made me mega weak, and i'd be interested to find out if anyone has found anyways around this, to keep there lifts up while one a low carb diet?
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Replies
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Eat a lot of protein and get mega rest.has anyone had any experiance with lifting on a low carb diet? have you changed up the way you lift to suit this type of diet. the reason i ask is because i've tried low carb diets and its made me mega weak, and i'd be interested to find out if anyone has found anyways around this, to keep there lifts up while one a low carb diet?
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I would say deplete carbs on non workout days, go pretty low. But on workout days I would stay higher
Low Carbs=TERRIBLE IDEA! I did it recently and will never do again, you do get lean but its jutnot the right way of doing things IMO0 -
Eat a lot of protein and get mega rest.has anyone had any experiance with lifting on a low carb diet? have you changed up the way you lift to suit this type of diet. the reason i ask is because i've tried low carb diets and its made me mega weak, and i'd be interested to find out if anyone has found anyways around this, to keep there lifts up while one a low carb diet?
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
^^This^^
I eat relatively low carb and I lift hard 4-5 days a week. When I first started I didn't really change my diet with the exception of cutting out carbs and found I would run out of gas pretty quickly. I did some research and learned that upping protein and fat would help keep me sustained and it does. Getting lots of sleep really helps too.
I've made huge gains in my lifts since I've done that.
Current stats:
Height- 5'10" Weight 162
(This is not max pull this is what I work out with 3x6 I haven't done a max session in some time)
Bench: 145lbs (up 30lbs in 2 months)
Dead Lift: 195 (up 70lbs in 2 months)
Squat: 255 (up 100 lbs in 2 months)
Single Mile: 7:45
5K: 27:10
12K: 66:450 -
Eat a lot of protein and get mega rest.has anyone had any experiance with lifting on a low carb diet? have you changed up the way you lift to suit this type of diet. the reason i ask is because i've tried low carb diets and its made me mega weak, and i'd be interested to find out if anyone has found anyways around this, to keep there lifts up while one a low carb diet?
so would you say just up my protien a shed load? Im currently eating about 100g a day0 -
I would say deplete carbs on non workout days, go pretty low. But on workout days I would stay higher
Low Carbs=TERRIBLE IDEA! I did it recently and will never do again, you do get lean but its jutnot the right way of doing things IMO
yeh buuuuut lol you loose weight so fast! and you get to eat bacon and eggs lol.
so you would say eat carbs on the day of training? before or after the session? whats your experiance, did it work for you?0 -
Eat a lot of protein and get mega rest.has anyone had any experiance with lifting on a low carb diet? have you changed up the way you lift to suit this type of diet. the reason i ask is because i've tried low carb diets and its made me mega weak, and i'd be interested to find out if anyone has found anyways around this, to keep there lifts up while one a low carb diet?
so would you say just up my protien a shed load? Im currently eating about 100g a day
I personally eat at least my body weight in grams of protein.0 -
Eat a lot of protein and get mega rest.has anyone had any experiance with lifting on a low carb diet? have you changed up the way you lift to suit this type of diet. the reason i ask is because i've tried low carb diets and its made me mega weak, and i'd be interested to find out if anyone has found anyways around this, to keep there lifts up while one a low carb diet?
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
^^This^^
I eat relatively low carb and I lift hard 4-5 days a week. When I first started I didn't really change my diet with the exception of cutting out carbs and found I would run out of gas pretty quickly. I did some research and learned that upping protein and fat would help keep me sustained and it does. Getting lots of sleep really helps too.
I've made huge gains in my lifts since I've done that.
Current stats:
Height- 5'10" Weight 162
(This is not max pull this is what I work out with 3x6 I haven't done a max session in some time)
Bench: 145lbs (up 30lbs in 2 months)
Dead Lift: 195 (up 70lbs in 2 months)
Squat: 255 (up 100 lbs in 2 months)
Single Mile: 7:45
5K: 27:10
12K: 66:45
ok thats some pretty decent lifts and times. so your saying up the protien as well. this is interesting
and yeh I'm already eating 100 grams and i weigh 111 kg. would you say i should eat more than that?0 -
When people say "Eat your weight" they normally mix. Metric and Imperial measurements, so it's 1g of protein for every lb of bodyweight. So you may want to look into almost doubling your protein intake.... Whether you think this is for you would depend on your goals, your caloric intake etc.0
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Best to carb cycle on weight training. if you train on low or no carbs, you will feel weak and loss of pump.
Now if you continously work out with low carbs, you're body after several days will readjust to the new diet, and you just end up hitting a plateau with zero lean mass weight gain. all you will do is tone.
Another factor is What is Low carb by your definition, and how many carbs does you're body actually need right now to keep stay feeling great, and energized without falling into weight gain.
Personally 225g of complex carbs keeps mee feeling great with much energy. durring my carb cycle phase a few weeks ago that brought me down looking at my current state (profile pic) I dropped 20 pounds and went from 16%bf to 11% (current). I was able to accomplish this mostly through a 6 week period, before it slowed down, and I have now stopped carb cycling.
I stopped because I kept pushing it to the extreme, and I was getting some pretty bad days. But my cycle would run on a 4 day repetitive period kind of like this:
Day 1 - 225g
Day 2 - 160 to 180g
Day 3 - 100 to 120g
day 4 - 60g
The 4th day was always hell on earth, and usually on that 4th day as I started to head into the evening, I would just break the cycle and SLOWLY start adding on to the 60g a little here and there, as I get ready into the following days Carb Reload (225g)
Google - Carb Cycling0 -
Great Advice! this is my current method after I completed my carb cycling period. And i'm still growing lean mass while very, very slowly dropping bf%
Somebody had suggested. Lowering the carbs on non-workout days0 -
I would say deplete carbs on non workout days, go pretty low. But on workout days I would stay higher
Low Carbs=TERRIBLE IDEA! I did it recently and will never do again, you do get lean but its jutnot the right way of doing things IMO
yeh buuuuut lol you loose weight so fast! and you get to eat bacon and eggs lol.
so you would say eat carbs on the day of training? before or after the session? whats your experiance, did it work for you?
you want to lose fat not just weight. and low carb diets have no metabolic advantage, so eat whatever diet you want.
Maintain a consistent caloric deficit and ensure adequate protein intake0 -
I would say deplete carbs on non workout days, go pretty low. But on workout days I would stay higher
Low Carbs=TERRIBLE IDEA! I did it recently and will never do again, you do get lean but its jutnot the right way of doing things IMO
yeh buuuuut lol you loose weight so fast! and you get to eat bacon and eggs lol.
so you would say eat carbs on the day of training? before or after the session? whats your experiance, did it work for you?
Just saw this. I am def not a carbo phobe. Post workout is the best time for carbs imo.
I ate a ton of carbs during my total transformation. you do lean out when you deplete carbs so its enticing. I did. But the headahces and how hard it is to avoid is just a pain in my *kitten*. Just monitor see what works well for you.
Carbs are too fun to quit, for me at least0 -
Carb Cycling works0
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Eat a lot of protein and get mega rest.has anyone had any experiance with lifting on a low carb diet? have you changed up the way you lift to suit this type of diet. the reason i ask is because i've tried low carb diets and its made me mega weak, and i'd be interested to find out if anyone has found anyways around this, to keep there lifts up while one a low carb diet?
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Thank you for posting this info! I've never had issues peraonally and I am low-carb. But I do up protein when I am lifting.
^^This^^
I eat relatively low carb and I lift hard 4-5 days a week. When I first started I didn't really change my diet with the exception of cutting out carbs and found I would run out of gas pretty quickly. I did some research and learned that upping protein and fat would help keep me sustained and it does. Getting lots of sleep really helps too.
I've made huge gains in my lifts since I've done that.
Current stats:
Height- 5'10" Weight 162
(This is not max pull this is what I work out with 3x6 I haven't done a max session in some time)
Bench: 145lbs (up 30lbs in 2 months)
Dead Lift: 195 (up 70lbs in 2 months)
Squat: 255 (up 100 lbs in 2 months)
Single Mile: 7:45
5K: 27:10
12K: 66:450
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