Gaining Muscle while Getting Cut/Burning Fat

(Zachary Wolfenson) #1

Hello! I started doing a keto diet around June 5. I cheated for a couple days around my 21st birthday on July 5 but other than that I’ve been very strict keeping under 20 net carbs a day.

I’m just a little lost on what exactly I should be doing to meet my goals though and I was hoping I could get some advice.

I want to get bigger/gain muscle, but at the same time, I also want to be burning fat and become more trim. Ideally I’d like to see my abdominal muscles. I am pretty thin, but I guess my bodyfat percentage is high enough that I can’t.

For one, I think I need to be better about getting enough calories a day/meeting my fat/protein goals. I work out almost every day for around an hour and try to do as much lifting as I can. But also, I am just wondering what the best course of action should be.

  1. Should I not do keto, and instead eat carbs while I’m bulking, then focus on doing keto to cut later down the road?
  2. Should I try to do a targetted keto diet and eat some carbs after workout, like sweet potato, to help with muscle growth? Will that hurt my fat burning goal?
  3. Should I just continue with a strict keto diet and working out?

Any advice would be greatly appreciated. Thanks!

(Katie the Quiche Scoffing Stick Ninja ) #2

You can build lean muscle and lose weight at the same time. It’s a form of carb cycling.
For example, on days that you work out, for a pre-workout meal, eat complex carbs like sweet potato. 50g of carbs worth to fuel your workout, just make sure you are eating adequate protein.

#3

Fast, then feast! I do Intermittent Fasting 4-5 days a week (with only a 4-6 hour eating window) and I try to get in a bit more carbs on on feasting days (as in, up to 50-70 net woo hooo).

Having been LCHF/keto for a year now, I can honestly say that I’m now eating a lot less protein (only 30-60grams a day) yet am still bulking even without weight lifting the last 6 months or so.

Muscle development is 99% dietary recomp - for more on that see the book Body By Science. And the remaining 1% can be amazing leverage with slow endurance strength training.

(Eric - The patient needs to be patient!) #4

I keep my carbs below 20g. I just eat more protein on the days I work out. I’m taking the strength training gradually because I’m 64 years old. But no need to eat carbs. I don’t fast on the days that I do strength training.

If you eat carbs you won’t be keto.

My gut is still way to large to see an muscle. But my legs and shoulders are starting to bulk up.

Good Luck.

(Pete A) #5

Make sure you’re getting enough protein to feed and repair your muscles. A gram per body weight at least, is the common advice. As @daddyoh said, stay under 20 carbs.