Keto, Carb Cycling or Peri-Workout Carbs

[Ironman404]

Ok guys, I'm jumping into leaning out early this year. Just feel like it, and honestly I always feel better when I'm leaner. Right now I'm 5'9, 208 lbs, right around 15% bf... maybe a little lower. I am usually a good 5-10 lbs heavier this time of year, but I just want hungry enough this time...and am nursing 2 nagging injuries (old labrum tear and strained forearm).

So I've been trying to decide between Keto (which I've never done), carb cycling (have done) and carbs only around lifting (have not done).

I've got three buddies who swear by each method, respectively. They are all shredded and stay pretty damn lean year round. I, on the other hand, always take the traditional super high carb route off season and low carb route when trying to lean out.

I like the idea of keto because I actually don't like eating much carbs...I just stay bloated and feel shitty. I'm just worried about maintaining size.

What is everyone's experience?

 

[EMPIREMIND]

I think it depends on what works for you, clearly any of the above can get the job done. Even though all calories are not the same, at the end of the day it’s still calories in vs out. Keto imo is tremendous for cutting appetite, but for me it can hold back performance and I don’t feel it’s most optimal for building muscle. I prefer runs of Dave Palumbo style Keto and after I make a dent in the initial fat loss I then introduce peri workout carbs.I really like the recovery and performance I get from peri workout carbs and I can still lose fat no problem.

 

[hwntime]

If you’re open to trying something new, give keto IF with carb load weekends. I’ve done it in the past and it worked well for me.

 

[Lilgumby]

If you’re open to trying something new, give keto IF with carb load weekends. I’ve done it in the past and it worked well for me.

im not a fan of IF( I like food to much lol) but keto with carb loads on the weekends worked well for me also

 

[Quix99]

Look int carb backloading. Theres like a 10day keto period to reset insulin sensitivity, than after that you consume carbs post workout only. Its just another tool in the toolbox to try. Good luck

 

[testboner]

https://m.youtube.com/watch?v=xPudKzqGti0

 

[Roc]

If I were you, keep your carbs around 2-300 but switch to all fish, asparagus, ditch the broccoli, watch your sodium, don’t go over a 1000, and make sure you get the sodium in before your workout. Rice cakes all day, will suck the water outta you, don’t know what your running gear wise but it should be all short acting, add some halo and watch the magic work before your eyes

 

[Hevi-head]

If I were you, keep your carbs around 2-300 but switch to all fish, asparagus, ditch the broccoli, watch your sodium, don’t go over a 1000, and make sure you get the sodium in before your workout. Rice cakes all day, will suck the water outta you, don’t know what your running gear wise but it should be all short acting, add some halo and watch the magic work before your eyes

What’s the reason for ditching the broccoli? Phytoestrogens?

 

[Roc]

What’s the reason for ditching the broccoli? Phytoestrogens?

in my body, and others, it tends to bloat me, the carbs are very low but there’s just something about it, that it tends to hold water on me, so that being said, it’s a good possibility that what your saying is true. Never thought of it that way, but it sounds interesting.........

 

[Hevi-head]

in my body, and others, it tends to bloat me, the carbs are very low but there’s just something about it, that it tends to hold water on me, so that being said, it’s a good possibility that what your saying is true. Never thought of it that way, but it sounds interesting.........

Yeah I’ve noticed it too.

 

[Game_over]

in my body, and others, it tends to bloat me, the carbs are very low but there’s just something about it, that it tends to hold water on me, so that being said, it’s a good possibility that what your saying is true. Never thought of it that way, but it sounds interesting.........

Gas pains like a mother when I try and introduce brocc or a lot of greens - bloated all the damn time. Maybe I would adapt to it. Just dont care to try because it tastes like shit anyway

 

[HardBanger]

That’s some funny, but true shit. Who wants to eat something that taste like ass anyway.

I’m interested in the carb backloading theory. May give that a go myself with the short esters I’m currently running.

Gas pains like a mother when I try and introduce brocc or a lot of greens - bloated all the damn time. Maybe I would adapt to it. Just dont care to try because it tastes like shit anyway

Sent from my iPhone using Tapatalk

 

[EMPIREMIND]

Stan efferding restricts broccoli in his verticle diet for that exact reason. Oatmeal is another. Has you eat foods such as spinach, cucumbers, bell peppers, squash. Those don’t product the gas like other cruciferous veggies. For carbs he really only has you do white rice Some sweet potato here and there

 

[xxplosive]

So im confused on what carbs are ok, and how many per day... It's almost impossible to keep at 0 unless you're eating JUST meat, eggs and cheese! I think even cheese has carbs in it!

Are carbs from vegetables ok throughout the day? And broccoli does the opposite of bloat me, it's high in potassium...

Can somebody clear up:

1) Exactly how many carbs per day can you have

2) Are carbs from vegetables ok

 

[EMPIREMIND]

Some general rules of thumb people use are less than 30g of carbs per day and also to subtract the fiber from the total amount of carbs. I’ve personally seen that the closest I am to zero carbs (basically eggs and meats) the deeper into keto and the quicker it will happen for me. I measured this using keto sticks (may not be the most accurate).

 

[xxplosive]

Some general rules of thumb people use are less than 30g of carbs per day and also to subtract the fiber from the total amount of carbs. I’ve personally seen that the closest I am to zero carbs (basically eggs and meats) the deeper into keto and the quicker it will happen for me. I measured this using keto sticks (may not be the most accurate).

Not even carbs post cardio, pre lifting?

Keto ruins my workouts, i feel lethargic/weak and look flat. That's why i always give up on it after a few days.

 

[EMPIREMIND]

Not even carbs post cardio, pre lifting?

Keto ruins my workouts, i feel lethargic/weak and look flat. That's why i always give up on it after a few days.

Carbs peri workout would not be keto but is excellent for recovery and performance. Many people diet like this year round. It places carbs around the workout to aid in performance & recovery, but this isn’t keto, just a way of timing nutrients.

True keto is high fat, moderate protein, no carbs. A palumbo type keto is higher protein, high fat, no carbs and allows a high carb cheat meal once per week. As far as giving up on it early and feeling weak I would tell you to look into sodium intake, which you would want higher, especially for performance reasons (much better pumps and fullness as well). Also you need to keep fats high, especially in the beginning. Most people I have seen fail tried to keep the fats moderate to keep calories lower, but the first week or so can be really rough without carbs and you need the fats. Once your body is fat adapted, you can lower the fats your eating and the idea is that your body should continue to use body fat in place of it, once it is used to burning fat for fuel. You would still need to have caloric deficits and cut back on your intake as the diet progresses just like any other diet. Definitely do more research for yourself, but generally those are the things I have experienced and seen with others.

 

[Ironman404]

If I were you, keep your carbs around 2-300 but switch to all fish, asparagus, ditch the broccoli, watch your sodium, don’t go over a 1000, and make sure you get the sodium in before your workout. Rice cakes all day, will suck the water outta you, don’t know what your running gear wise but it should be all short acting, add some halo and watch the magic work before your eyes

Hey Roc,

Always appreciate your input man...very insightful.

Why ditch the sodium? I understand keeping it super low for getting on stage, but is lowering sodium actually going to help in the leaning out process? Just to dry you out and make you look leaner I suppose?

I'm just running test and EQ...and just started 3ius of GH 3 weeks ago (you know that from our other conversations).

Why the halo? I thought halo was generally used for strength only purposes?


Thanks again!

 

[Kins]

Not even carbs post cardio, pre lifting?

Keto ruins my workouts, i feel lethargic/weak and look flat. That's why i always give up on it after a few days.

At first it may make you feel sluggish but if you wait that period out it goes away and you get this natural energy. It's different for everybody, some people it takes only 2 weeks, some guys have to be on 20-30 or lower carbs per day for 6 weeks at least.

 

[MotorCityMuscleMachine]

in my body, and others, it tends to bloat me, the carbs are very low but there’s just something about it, that it tends to hold water on me, so that being said, it’s a good possibility that what your saying is true. Never thought of it that way, but it sounds interesting.........

How about green beans ...?