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  1. #1
    Registered User fendertele's Avatar
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    Anyone else Keto/low carb ?

    Hey,

    Hoping to get some help from experienced lifters that are Keto/Low carb.

    I've had to switch to Keto/Low carb for health reasons and now that i'm back at the gym I'm noticing I have no where near the stamina/endurance I once had.

    I can still do my Max lifts within the first 10-15 mins of my workout but after those first 15 mins I just feel fatigued.

    I've went from a guy that could easily work out for near 2 hours and have to drag myself away from the gym to a guy that can barely do an hour....

    Recovery seems to be a biggie also hurting much longer and needing more days off from lifting to recover.

    So I'm mainly looking for a way to get energy for my workout and a tips on recovery/cortisol control if its possible.

    Thanks
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    on probation weiss1967's Avatar
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    not right now, but I have been on keto for a year, back in 2013-14, when keto wasn't a big thing yet. Your outcry is kind of normal, this is keto, you probably aren't through "keto flu" phase yet. You need to train specifically for endurance while on keto to get your endurance back. When it comes back you will be performing so much better than prior to doing keto. You don't need more days off to recover. You "feel" like you need but you don't. If you continue going by the feel, you might not be very successful adapting to keto. Are you doing cyclic or steady keto? I prefer cyclic. Steady-state keto seem to wear off, you will adapt so much that there will be no benefit. All the goodness of keto appears to come while you are grinding through the adaptation. Therefore cyclic, more pain and more gain. That is my first hand. I am not on keto right now, but rather carb-wise, perhaps 50 to 100 grams a day. There are names for it, like "targeted keto", "partial keto" etc, I don't concern myself with how to call it.
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    I've been keto for 7 years now.

    Pre keto I would struggle to do a 5km.

    On keto I can do 160km

    The first 4 weeks however were a living hell for phys.

    Low bp, light headed, horrible feeling. But by month 4 I could train and by month 8 I did my first half marathon. By year 1 I had pr'ed my lifts found a love of crossfit, and was training for my first marathon.

    7 years later I have never been in better health or maintained my weight for as long.

    Stick with it. It has benefits.
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    Some studies suggested it and other diets like intermittent fasting on a diet could lead to muscle loss. So look at multiple information sources before you dive in and risk your muscle.


    ...


    Maybe the studies were not long enough to measure past the transition phase.

    Proponents of keto say your body needs at least 6 weeks to develop new energy pathways to turn fat into sugar so it can not need to burn muscle in the absence of dietary sugars. They say the reason to go through this transition phase is so that you no longer have to spike your blood with sugar each meal. I just eat my carbs with enough fiber or in smaller meals and stay away from candy and soda.
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    I am diabetic, so low-carb etc is in my wheel house. However, the caveat is this, what people think of as low carb generally means lower portions of soda and junk food. I eat a ton of carbs in the form of fruits and vegetables.
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    Originally Posted by marinevet63031 View Post
    I am diabetic, so low-carb etc is in my wheel house. However, the caveat is this, what people think of as low carb generally means lower portions of soda and junk food. I eat a ton of carbs in the form of fruits and vegetables.
    Hi, Yeah i'm not quite keto but defo low carb.

    My food list is basically

    Chicken
    Tuna
    Sausage
    Beef
    Cheese
    Eggs
    Apples
    Strawberries
    Greek yoghurt
    Double Cream
    85% Dark Choc
    Sugar free jelly
    Water
    Pepsi Max
    Xylitol Sweetener for tea/coffee
    Coconut Flour - Occasional treat for choco mug cake.
    Tomato ketchup - no added sugar or salt
    Full Mayonnaise.

    Cant have nutes as have intolerance.

    So I just rotate the above for all meals.

    As mentioned I cant still lift my Max weight I just cant seem to do as many reps/sets and dont have the same bursting energy I used to have.. It's a hard hour rather than 2 hours and I could keep going if i didn't tear myself away.

    So get the idea of how much carbs i'm getting a day
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    Originally Posted by marinevet63031 View Post
    I am diabetic, so low-carb etc is in my wheel house. However, the caveat is this, what people think of as low carb generally means lower portions of soda and junk food. I eat a ton of carbs in the form of fruits and vegetables.
    I'm not qualified to advise a diabetic, other than hopeful exercise will fix that.

    As for me, I like eating oatmeal, fresh corn, peas, beans, sweat potatoes.

    I never drink soda and avoid candy and anything else that is sweetened. Lots of stuff has sugar added to it. I don't even drink diet drinks. Just water. Which reminds me... I bought a canned of stewed italian style tomatoes. I'm going to go forage on one of the cans now.
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    OG Thread Killer lowkey122's Avatar
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    As others have mentioned it can take a while to actually enter into ketosis than people realize and what you're experiencing might be the transitional phase which can seem unpleasant and counterproductive.

    I've done several rounds of keto in the past but when I did them it was for 6-12 months at a time. I can only speak from my personal experiences but I didn't get there in 2 weeks. I knew I'd entered into ketosis because I'd wake up one day as if I'd woken up out of a coma. The mental clarity I experience in contrast to being on a carb diet is unbelievable. Also the complete absence of many other problems I'd dealt with my whole life like difficulty sleeping, acid reflux, allergies etc, all gone.

    What I will say to fatigue and stamina is that I did experience a loss of explosive strength but that was replaced with longevity. For example I couldn't lift as heavy but I could lift a little less for much longer. Whereas my workouts used to be 30-60 minutes of heavy lifting I felt like on keto I could stay in the gym for 2+ hours lifting lighter and could do cardio until I was simply bored. In other words boredom regulated my workout sessions, not fatigue. I also train jiu jitsu and although I lost the explosive strength to get out of bad spots where 3 rolls in I'd be exhausted and overheating on keto I could roll for an hour and still feel like I had a ton of energy and not feeling like I was going to die from heat stroke.
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    Registered User knightofday's Avatar
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    Originally Posted by lowkey122 View Post
    As others have mentioned it can take a while to actually enter into ketosis than people realize and what you're experiencing might be the transitional phase which can seem unpleasant and counterproductive.

    I've done several rounds of keto in the past but when I did them it was for 6-12 months at a time. I can only speak from my personal experiences but I didn't get there in 2 weeks. I knew I'd entered into ketosis because I'd wake up one day as if I'd woken up out of a coma. The mental clarity I experience in contrast to being on a carb diet is unbelievable. Also the complete absence of many other problems I'd dealt with my whole life like difficulty sleeping, acid reflux, allergies etc, all gone.

    What I will say to fatigue and stamina is that I did experience a loss of explosive strength but that was replaced with longevity. For example I couldn't lift as heavy but I could lift a little less for much longer. Whereas my workouts used to be 30-60 minutes of heavy lifting I felt like on keto I could stay in the gym for 2+ hours lifting lighter and could do cardio until I was simply bored. In other words boredom regulated my workout sessions, not fatigue. I also train jiu jitsu and although I lost the explosive strength to get out of bad spots where 3 rolls in I'd be exhausted and overheating on keto I could roll for an hour and still feel like I had a ton of energy and not feeling like I was going to die from heat stroke.
    Very interesting. Ive never successfully made it pst the rough adjustment phase of keto, maybe ill try it again some day
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  10. #10
    Registered User shaqfu's Avatar
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    Does low carb make anyone else grumpy?
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    on probation weiss1967's Avatar
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    Originally Posted by shaqfu View Post
    Does low carb make anyone else grumpy?
    yes. Not only low carb, but calorific deficit in general. You are cutting since 2004, should know by now. Sorry, LoL, I am amazed with your post count, damn only 5 in 17 years. You talk much in real life?
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    I'm just trying this out. Not sure how it will work out but we'll see.
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