Keto and Strength Training

[Jay Nera]

Also,
Dr. Mauro Di Pasquali is a really good person to look up. He does the Metabolic Diet.
He talks about going in and out of carb adapted and fat adapted states. This is the process I will likely get back into and i'm thinking that with the introduction of exogenous ketones(which i still have to study up on because they sound like potential BS) it may be a smoother easier process.

[swoleberry]

Also,
Dr. Mauro Di Pasquali is a really good person to look up. He does the Metabolic Diet.
He talks about going in and out of carb adapted and fat adapted states. This is the process I will likely get back into and i'm thinking that with the introduction of exogenous ketones(which i still have to study up on because they sound like potential BS) it may be a smoother easier process.

Much appreciated! The programming that I’m doing right now is similar to what you described. Intense but short sessions and minimal accessory work. Because of that, I’m not sure that my body needs the amount of carbs I was taking in when I was doing higher volume/hypertrophy based training.

[Jay Nera]

Much appreciated! The programming that I’m doing right now is similar to what you described. Intense but short sessions and minimal accessory work. Because of that, I’m not sure that my body needs the amount of carbs I was taking in when I was doing higher volume/hypertrophy based training.

Dude. I forgot to mention that Dr. Mauro Di Pasquali was also a powerlifter. He used to have monthly contributions on diet and training to Powerlifting USA magazine. I wonder if theres a way to find those.

[Jay Nera]

Here are his two books.

https://www.amazon.com/Metabolic-Die.../dp/0967989604

[Jay Nera]

DUDE!!

Thank you for enticing me to look it up. I borrowed a copy ten years ago but it was too expensive at the time for me...... Because of this thread I looked it up and found this.

So thank you and you're welcome lol.

http://www.anasci.org/ebooks/Anaboli...20for%20BB.pdf

[swoleberry]

DUDE!!

Thank you for enticing me to look it up. I borrowed a copy ten years ago but it was too expensive at the time for me...... Because of this thread I looked it up and found this.

So thank you and you're welcome lol.

http://www.anasci.org/ebooks/Anaboli...20for%20BB.pdf

Much thanks for the all the information man!

[Jay Nera]

Much thanks for the all the information man!

For sure. Keep me posted on what you think and implement and how it works.

[naturalguy]

I am late to the party. I've been doing keto on and off for almost 2 years now. Believe it or not I gave it a shot based on a recommendation from Evan Centopani. In the periods where I have not been full keto I was still very low carb/high fat. When I prep for a powerlifting meet I would incorporate carbs around my training. I've yet to run full keto into a powerlifting meet but it's something I want to try in the future.

I was reluctant because I had tried keto a few years prior and didn't like it however I made the same mistakes that a lot of people make, I didn't give it long enough and I wasn't doing it properly.

When I ran a proper keto diet and gave myself enough time to adapt, I felt great on it. More energy, better focus, far less hunger, almost no food cravings. You have to get past the initial adaptation phase which could last 3-7 days, you don't feel great, a lot of people call it the "keto flu" but there are ways to lessen that effect by taking in more electrolytes and hydrating.

My training is great on keto, I don't feel like my strength suffers with the exception of the first week. I still get great pumps (whoever told you can't get a pump without carbs lied to you). However the diet isn't for everyone, if you really like carbs then you won't enjoy it and you won't stick to it long term. Personally I am not a carb craver, even as a kid my mom said I never liked candy and sweet stuff. I've always craved fattier, saltier foods. I am not a crazy keto nazi so if I am out with friends/family and they are having pizza and I feel like having it then I will but I keep it limited. Evan said that once I get fat adapted that it is good to have one big carb meal per week, he preferred it be clean but I will do a cheeseburger or pizza.

I find it much easier to eat out and travel while doing keto. I don't have the need to eat every 3 hours like I do on a carb based diet, I don't get the ups and downs in blood sugar. You can always order a salad, veggies and some meat. I travel with beef jerky (be careful most beef jerky has a lot of carbs) and nuts. I also wind up eating more veggies and salads as I used to fill my plate with carbs now it's filled with greens.

Here is the really neat thing and this was for me, I am sure personal results vary but my natty test levels went up. I don't think it was because of the lack of carbs or ketosis however I increased my fats and I think I was under eating them before. Prior to it I was on a very low fat diet. I had my blood work done just before I started keto and then 4 months in and they went up a decent amount.

[Rex]

I am late to the party. I've been doing keto on and off for almost 2 years now. Believe it or not I gave it a shot based on a recommendation from Evan Centopani. In the periods where I have not been full keto I was still very low carb/high fat. When I prep for a powerlifting meet I would incorporate carbs around my training. I've yet to run full keto into a powerlifting meet but it's something I want to try in the future.


I find it much easier to eat out and travel while doing keto. I don't have the need to eat every 3 hours like I do on a carb based diet, I don't get the ups and downs in blood sugar. You can always order a salad, veggies and some meat. I travel with beef jerky (be careful most beef jerky has a lot of carbs) and nuts. I also wind up eating more veggies and salads as I used to fill my plate with carbs now it's filled with greens.
.

I´ve witnessed you do your Keto thing and I have to say you look much leaner than you did when we first met in 2013.

You´re making some good points.
Especially the convenience factor when travelling is huge.
You can always find protein. Even if its a fattier piece such as a lettuce wrapped burger or something.
But at times it can be very hard (I know that!) to find a lean protein with clean carbs. Even restaurants fuck that up sometimes. Seems like they just can´t believe that someone would actually really want to eat a dry baked potato and 3 grilled chicken breast without any added butter, sauce or oils... :D haha

[Rex]

Here is the really neat thing and this was for me, I am sure personal results vary but my natty test levels went up. I don't think it was because of the lack of carbs or ketosis however I increased my fats and I think I was under eating them before. Prior to it I was on a very low fat diet. I had my blood work done just before I started keto and then 4 months in and they went up a decent amount.

That´s really interesting!

[naturalguy]

I´ve witnessed you do your Keto thing and I have to say you look much leaner than you did when we first met in 2013.

You´re making some good points.
Especially the convenience factor when travelling is huge.
You can always find protein. Even if its a fattier piece such as a lettuce wrapped burger or something.
But at times it can be very hard (I know that!) to find a lean protein with clean carbs. Even restaurants fuck that up sometimes. Seems like they just can´t believe that someone would actually really want to eat a dry baked potato and 3 grilled chicken breast without any added butter, sauce or oils... :D haha

Thanks man, I've been making an effort to get leaner but slowly as I want it to be a long term thing, I think it's better for my health and quality of life though I am stronger when I am fatter haha.

True, in a restaurant the chef in the back is only concerned with their food tasting good so yeah they add butter, oils, etc. even sometimes when you tell them not to. The one thing you can do is tell them you have a food allergy to butter, oil and fats then they might listen, they don't want someone dropping dead in their restaurant, that is not good for business.

[Altered Beast]

I am late to the party. I've been doing keto on and off for almost 2 years now. Believe it or not I gave it a shot based on a recommendation from Evan Centopani. In the periods where I have not been full keto I was still very low carb/high fat. When I prep for a powerlifting meet I would incorporate carbs around my training. I've yet to run full keto into a powerlifting meet but it's something I want to try in the future.

I was reluctant because I had tried keto a few years prior and didn't like it however I made the same mistakes that a lot of people make, I didn't give it long enough and I wasn't doing it properly.

When I ran a proper keto diet and gave myself enough time to adapt, I felt great on it. More energy, better focus, far less hunger, almost no food cravings. You have to get past the initial adaptation phase which could last 3-7 days, you don't feel great, a lot of people call it the "keto flu" but there are ways to lessen that effect by taking in more electrolytes and hydrating.

My training is great on keto, I don't feel like my strength suffers with the exception of the first week. I still get great pumps (whoever told you can't get a pump without carbs lied to you). However the diet isn't for everyone, if you really like carbs then you won't enjoy it and you won't stick to it long term. Personally I am not a carb craver, even as a kid my mom said I never liked candy and sweet stuff. I've always craved fattier, saltier foods. I am not a crazy keto nazi so if I am out with friends/family and they are having pizza and I feel like having it then I will but I keep it limited. Evan said that once I get fat adapted that it is good to have one big carb meal per week, he preferred it be clean but I will do a cheeseburger or pizza.

I find it much easier to eat out and travel while doing keto. I don't have the need to eat every 3 hours like I do on a carb based diet, I don't get the ups and downs in blood sugar. You can always order a salad, veggies and some meat. I travel with beef jerky (be careful most beef jerky has a lot of carbs) and nuts. I also wind up eating more veggies and salads as I used to fill my plate with carbs now it's filled with greens.

Here is the really neat thing and this was for me, I am sure personal results vary but my natty test levels went up. I don't think it was because of the lack of carbs or ketosis however I increased my fats and I think I was under eating them before. Prior to it I was on a very low fat diet. I had my blood work done just before I started keto and then 4 months in and they went up a decent amount.

MEH, quit schlepping! Eat some carbs and break some massive PR's. It's science =)

LOL! Good to have you around NG.

[naturalguy]

MEH, quit schlepping! Eat some carbs and break some massive PR's. It's science =)

LOL! Good to have you around NG.

I like PR's :)

[spartan300]

Back when most of you were just an itch in your daddy's pants, a diet devoid of carbs was pretty much how we prepared for a bodybuilding competition. It didn't have a special name. We used to piss on these strips to determine when were in ketosis. I do know one fucking thing though, I could move considerably more weight not to mention train longer and harder when I reintroduced carbs after my competition. I really never went overboard on my carb intake but even back then before all this science I ate the majority of my carbs before and after my 4 hour marathon training sessions. I didn't just do squats or just bench or just deadlift for my workouts. I FUCKING TRAINED!! Here's a page out one my journals I recently found I was getting ready for the Teen Mr. A...

thigh extensions 6x12
squats 7x8-12 (135,185,225,275,315,335,365)
front squats 5x12 (135,155,205,205,205) super set with leg extensions
*leg press 5x12 (300,400,500,500,500)
*lying thigh curls 10x10

standing calve raises 7x12-15
donkey calve raise 7x 20

incline sit ups 5x100
hanging knee ups 5x50
twists 1x500
cable serratus pulls 5x25
hyper extensions 3x50

*real old school shitty equipment.

I trained like this 6 days a week.

[Rex]

Thanks man, I've been making an effort to get leaner but slowly as I want it to be a long term thing, I think it's better for my health and quality of life though I am stronger when I am fatter haha.

True, in a restaurant the chef in the back is only concerned with their food tasting good so yeah they add butter, oils, etc. even sometimes when you tell them not to. The one thing you can do is tell them you have a food allergy to butter, oil and fats then they might listen, they don't want someone dropping dead in their restaurant, that is not good for business.

Haha :D you have witnessed me ordering my very special dishes a couple of times.

"Tell the chef as dry and disgusting as possible, please. NO taste!" haha

[naturalguy]

Haha :D you have witnessed me ordering my very special dishes a couple of times.

"Tell the chef as dry and disgusting as possible, please. NO taste!" haha

Yes, you give them very specific instructions

[naturalguy]

A Low-Carbohydrate Ketogenic Diet Reduces Body Weight Without Compromising Performance in Powerlifting and Olympic Weightlifting Athletes


" There is evidence that low carbohydrate diets might offer specific advantages for weight reduction without the negative impact on strength and power previously hypothesized to accompany carbohydrate restriction."


Unfortunately I don't have the whole study, this is just the abstract:

https://journals.lww.com/nsca-jscr/A...KkvKtU3qpux2sc

[Altered Beast]

Dan Green says it best, "No skinny champions!"

=)

[spartan300]

Dan Green says it best, "No skinny champions!"

=)

I learned very early that you can't drive a spike with a tack hammer. ;)