Been there, done that. an overall 200+lb drop in your deads isn’t unheard of, I did strict keto for 4yrs, lost a ton of strength, I wasn’t tracking my lifts to much and it was happening slow and I was attributing it to other things, I was wrong.
For people that us that lift, and lift for real, going without the carbs hurts us pretty bad. There are many that say they do just as well without the carbs, I did fine overall without the carbs, but I suffered in the gym huge. I’m beyond skeptical of those that claim their lifting hasn’t taken a hit, Take Thomas DeLauer, very impressive physique, but google up what he looked like pre Keto! Night and day difference how much muscle he lost. Danny Vega is another one, when he was doing CKD vs going strict keto and then Carnivore he lost massive size. Then some will point out that Robert Sikes has his pro card… ya, he does, and although his physique is more ripped than me because he’s super low bodyfat, mine still looks good, and I absolutely have more muscle on me than he does. I’m not qualified to walk across any stages, and that’s not what I go for, dude beauty pageants aren’t my thing, but I’m 5’10, 225lbs and around 10% BF right now. Hopefully in the next month or two I’ll be down around 8-9 if I stop screwing around.
Night and day gamechanger was me doing a hybrid TKD/CKD approach. I did them individually at first as after 4yrs strict keto I was petrified of reintroducing carbs, even strategically. But 30g Dextrose preworkout was like rocket fuel! You burn it all off during your workout, so no harm no foul. Then I tried CKD, the carb reloaded go back the pumps, was filling out shirts better, and the endurance to keep lifting was back, so I combined the two of them and that’s how it’s going to stay!
Since then I’ve almost regained all the muscle I lost, my gym energy is amazing, and my muscles have fuel again to really push the way you need to push to get it done. Again, people claim after a while they have nearly as much glycogen in the muscles with standard keto, ya, sorry, no. I’ve yet to see anybody in all the keto workout videos I’ve watched, in real life, or in myself walked out of a workout with a shirt that doesn’t fit anymore.
I should also metntion my A1C, inflammatory markers, and everything else is staying put, in ways better than they were when I was doing standard keto. I’m using the carbs I take in, they’re doing the good, but not the bad because I’m not eating a bunch of them and sitting and doing nothing, they’re being used up in the gym and for refeed after. I now have the metabolic flexibility to go from high carb to no carb and never even feel the difference, no energy drain, no keto flu, no nothing. I eat stuff, and I burn it off.
As an example, pre workout this morning, I had 80g of oatmeal, a scoop of whey in there, a TBSP of peanut butter and a banana chopped up in there. There was my medium and medium-high GI carbs, some fat, and some protein, 1.5hrs later I hit the gym. Post workout I had a double scoop protein shake and I’m done. Lunch and dinner will be normal keto meals, once or twice a week depending on how I feel I’ll have a higher carb day, but still not trash carbs to top everything off.
Keto doesn’t have to be a cookie cutter thing, and it really never is, it’s just selective and people don’t admit a lot.