Keto, strength training, and lack of energy

strength-training
(Cujo627) #1

Hello everyone, new member, my first time posting even though I’ve been lurking and reading for a few days now. Need some advice if possible. Not really seen a lot on this forum about weight training with keto. A few stats before I start though:

2 weeks, as of today, eating sub 25g net carbs a day. Even as few as 8 or 9 a day for several days straight.
5’11 188 lbs 38yo
Was eating around 1800-1900 calories a day with less than 20% of that fat prior to this.

Not looking to lose any weight looking to build strength/muscle. I lift heavy 6 days a week.

But mostly energy.

So here are my questions:

Do I need to up my caloric intake during Ketosis?
I’m eating more calories (~2500) since following a ketogenic regimen, yet I tank hard around 4 in the afternoon, just fell depleted. To add to this I’m at the gym by 4:30am, but, I’ve been doing that well over a year now.

Do I need larger meals at a time? My satiety is not there. I’ve always munched throughout the day and ate a moderate sized dinner. Now it feels like I can eat 700-800 calories and still feel like I want to nibble on something in just an hour or so.

And where should my protein count be? Current targets are roughly 70% fat, 25% protein, <5% carb. Should it be different than the typical model since I’m weight training?

Thanks in advance guys, I’ve seen a few posts saying the second phase of Ketosis may take a few weeks. I’m just trying to do it right and make the most of it.

(George) #2

Hey there.

If you’re fairly new to keto it’ll take a bit to adjust. Your body is transitioning from 1 fuel source to another, so give it time.

My breakdown is more or less 75% fat, 25% protein, almost no carbs and my strength continues to increase.

I don’t lift heavy, my rep range is 8-12 for a few sets and I hit failure in there, 4x/week. Maybe cut back by a day or two and give yourself ample rest time to recover.

*Edit - as far as calories, I don’t track often but mine range anywhere from 1600 to 2300, protein is anywhere between 110 to 150 grams. My energy level is high, but I think my schedule also plays a factor. I don’t work out as early as you. I fast daily, lift around 5pm for 45 minutes, and eat my one meal around 6:15. I still have energy at 9 pm, and have to hold myself back from doing a couple sets with my dumbbells since it’ll mess with my sleep.

(Carl Keller) #3

Hi Cujo627.

It’s common to suffer from energy issues when working out in the early stages of converting from being a carb burner to being a fat burner. Your body will get better at using ketones and after it becomes proficient, you will probably find working out easier and recovery times quicker. It could take a month or two before you feel up to par so it might be a good idea to keep your workouts light while your body adjusts.

Eat more if you are not feeling satiated and try not to munch. While calories do matter, we don’t need to count them as long as we are keeping carbs low and eat plenty of fat and protein. Real food works best (fatty beef, pork, chicken, eggs etc) so try not to go crazy on powders and liquids. This should get your hunger hormones behaving properly in no time.

As long as you keep your carbs low (under 20 for best results) and eat protein and fat to satiety, you will get into ketosis. I personally think that equal grams of fat and protein is the perfect ratio (this works out to 69% fat, 31% protein in calories) but a little higher or lower on either macro isn’t a big deal. In the earlier stages, it might be beneficial to be a bit heavier on fat in order to encourage our bodies to take advantage of this fuel source. Adding butter to your fatty protein or coffee is a good way to up your fat in the earlier stages.