Ketogenic Training Issues

Weight Training on Low Carbs

The following are bits and pieces of a few weeks of low carb dieting thoughts for your consideration.

<I'm wondering how your training is since your eating higher protein & fat and low carbs. I'm afraid if I start a low carb diet, I'll lose the gains I've made and that my muscle may appear flat. I'm also wondering how your strength is? Jessi>

I'm going to start with the "muscles may appear flat issue." While I'm not exactly sure what you mean, I assume it refers to an overall loss of muscular size or density. Haven't really had a problem there. What I do notice is a slight loss of size that is reflective of a loss of fat. As an old powerlifter, this one's a somewhat significant struggle for me at times. When I'm lifting, I expect size. Size = Good. Small = Bad.

Dave discussed this perfectly in a column a few months ago, if you remember. In the old days, my training partners and I had this little joking mantra when we were moving through the sets into the big weights: "Welcome to 'Hugeville' - Population 3." The point being that *anything* in the area of exercise or diet that would make us bigger was welcome. *Any* form of food was simply fuel to that end.

A far different mindset is required when the search turns to things like vascularity, cuts, and a small waistline. For me, shifting to that mindset is irrelevant unless the size is first acquired. Thus, it depends on where you are on that spectrum. As a former 245-260 lb powerlifter who is now a 225 lb quasi-bodybuilder, that struggle is sometimes ongoing.

However, an important point is that I wouldn't be quite so religious about attempting to restrict virtually all carbs if I were at 175 lbs and still looking for much more size. Again, it depends on where you're at.

With regard to the particulars of how I'm faring overall while on a highly restricted carb diet, I'd have to say I've never felt better. No weakness. No digestive problems. High and steady energy levels. Strength in the gym is good. Although I would obviously be stronger with 20-30 pounds additional bodyweight (even if partly fat), I'd also be risking more injury. Gets tough to fit through doorways at that size, too. ;-).

All I can say here is that each of us has a different metabolism and ability to process glucose. If the very low carb thing doesn't work for you, it may be that you are resistant to this type of diet and need to adjust in some other way. Or, just a little time to let your body sort it all out. Give it a fair shot. Bill

---

My first response is, "Great!" I feel good - energetic, training hard, no food cravings, good mental sharpness, feel strong, sleeping good. Can't think of any negatives physically. In fact, must of my training is at near-PR levels. Laree

Click here to learn if supplements are needed on a low carb, ketogenic diet

Click here for more IronOnline nutrition posts

Click here if we can answer questions for you in our forum

Click here to get yourself some low-carb Bomber Blend protein