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Started By
Message
Gaining Muscle Mass on Keto
Posted on 6/26/18 at 11:00 am
Posted on 6/26/18 at 11:00 am
Is it possible? And if so, how? What do you eat? How do you lift? Do you do cardio?
Background: earlier in the year i began the low carb diet (yes, i know keto and low carb are different). I'm 5'-7" and was weighing about 178lbs at the start of the diet. Pretty stocky, and honestly didnt have that much fat to lose, as i was working out regularly with mid to heavy weights and doing some cardio. I was in good shape. At 25 net carbs per day, i lost about 23lbs in about 10 or 12 weeks. During my low carb diet, i injured my elbow, so i laid off the weights, but my PT is almost over and id like to gain about 6-8lbs of muscle, since i know some of the 23lbs i lost was muscle mass. How do i get the gains and stick to my low carb diet? Id like to stay as lean as i am now, but get some size back. Is is possible?
Background: earlier in the year i began the low carb diet (yes, i know keto and low carb are different). I'm 5'-7" and was weighing about 178lbs at the start of the diet. Pretty stocky, and honestly didnt have that much fat to lose, as i was working out regularly with mid to heavy weights and doing some cardio. I was in good shape. At 25 net carbs per day, i lost about 23lbs in about 10 or 12 weeks. During my low carb diet, i injured my elbow, so i laid off the weights, but my PT is almost over and id like to gain about 6-8lbs of muscle, since i know some of the 23lbs i lost was muscle mass. How do i get the gains and stick to my low carb diet? Id like to stay as lean as i am now, but get some size back. Is is possible?
5
Posted on 6/26/18 at 11:02 am to Homey the Clown
quote:
How do i get the gains and stick to my low carb diet?
Lift heavy. Eat protein, don't eat carbs. Pretty simple
Posted on 6/26/18 at 11:27 am to Homey the Clown
If you are in a calorie surplus, then yes it is possible.
Calorie Surplus = weight gain
Calorie Deficit = weight loss
Calorie Surplus = weight gain
Calorie Deficit = weight loss
Posted on 6/26/18 at 11:36 am to Mingo Was His NameO
I was told by a fitness professional/competitor that its extremely difficult to gain muscle mass without carbs. So you are claiming that to be untrue?
This post was edited on 6/26/18 at 11:40 am
Posted on 6/26/18 at 12:43 pm to Homey the Clown
quote:
So you are claiming that to be untrue?
Yes.
Posted on 6/26/18 at 12:55 pm to Homey the Clown
It can be hard simply because keto is so satiating that it's hard to eat a surplus. Olive oil shots and such.
Posted on 6/26/18 at 1:17 pm to Homey the Clown
i think it's against the rules to link reddit on here, but the ketogains sub is pretty good
Posted on 6/26/18 at 1:22 pm to McLemore
Thanks, ill check it out.
Posted on 6/26/18 at 1:29 pm to Homey the Clown
I'm going to piggy back this thread because I'm interested too but for a performance stand point.
I am currently eating mainly chicken/beef + jasmine rice. However, I can't eat a lot during the day because carbs bloat me terribly and I don't wanna eat. I'm wondering if going keto will help me by just increasing the calories I eat and not feeling bloated. I also get exhausted mentally from carb energy cycles and can't imagine working out when I get home. I HAVE to have preworkout.
I am currently eating mainly chicken/beef + jasmine rice. However, I can't eat a lot during the day because carbs bloat me terribly and I don't wanna eat. I'm wondering if going keto will help me by just increasing the calories I eat and not feeling bloated. I also get exhausted mentally from carb energy cycles and can't imagine working out when I get home. I HAVE to have preworkout.
Posted on 6/26/18 at 11:31 pm to SmellslikeKevinBacon
Why the downvotes on this post?
Posted on 6/27/18 at 1:30 pm to Hu_Flung_Pu
quote:
I'm going to piggy back this thread because I'm interested too but for a performance stand point. I am currently eating mainly chicken/beef + jasmine rice. However, I can't eat a lot during the day because carbs bloat me terribly and I don't wanna eat. I'm wondering if going keto will help me by just increasing the calories I eat and not feeling bloated. I also get exhausted mentally from carb energy cycles and can't imagine working out when I get home. I HAVE to have preworkout.
If you are working out for performance and strength, them aesthetics and looking bloated have to take a back seat.
Posted on 6/27/18 at 1:55 pm to Hu_Flung_Pu
A) its extremely hard to gain muscle without carbs due to mTor signalling. It can be done but at a much slower rate and not at a good ratio of fat to muscle.
b) so if you are having problems feeling bloated than do this, eat protein/veggie meals throughout the day. Preworkout have a quick digestible carbs like fruit or HBCD. Post workout slam back 150-250g carbs.
Also if feeling bloated is your deal eat only white rice and potatoes/sweet potatoes along with oranges, carrots, and cranberry juice. Avocados, kiwi, kale, Spinach, strawberries, and blueberries work very well too.
stick to those and then slowly add items like corn and beans and see what is making you feel that away.
b) so if you are having problems feeling bloated than do this, eat protein/veggie meals throughout the day. Preworkout have a quick digestible carbs like fruit or HBCD. Post workout slam back 150-250g carbs.
Also if feeling bloated is your deal eat only white rice and potatoes/sweet potatoes along with oranges, carrots, and cranberry juice. Avocados, kiwi, kale, Spinach, strawberries, and blueberries work very well too.
stick to those and then slowly add items like corn and beans and see what is making you feel that away.
Posted on 6/27/18 at 2:16 pm to Homey the Clown
quote:
Is it possible?
It is possible but probably not the best way to gain Muscle Mass.
I was on Keto for 18 months before my wife just got sick of having me eat and live a completely different way than her and the kids. When mama ain't happy.... nobody is happy.
But from a standpoint of muscle mass... I gain roughly 5 lbs of muscle over 18 months. The bigger thing was I was leaner and my performance in my lifts and Workouts didn't suffer at all. I prefer being on the keto program to be honest, but the "paleo-ish" (I say paleo-ish b/c I am 95% paleo) is fine.
But if gaining lean muscle mass is your focus.... there are better ways than being on Keto in my opinion.
Posted on 6/27/18 at 2:45 pm to lsu777
quote:
Also if feeling bloated is your deal eat only white rice and potatoes/sweet potatoes along with oranges, carrots, and cranberry juice. Avocados, kiwi, kale, Spinach, strawberries, and blueberries work very well too.
I was pretty much on the vertical diet. I would get really bloated from white rice and my gut would stick out. I would also want to fall asleep like 3 times a day.
Posted on 6/27/18 at 2:46 pm to StraightCashHomey21
quote:
If you are working out for performance and strength, them aesthetics and looking bloated have to take a back seat.
When I mean bloated, I mean gut bloat. Like I don't want to eat and it messes with my performance a lot.
Also, I look like a damn whale. My belly jiggles and no fricking pants fit. I have very large legs and I can't find any damn khaki's/chinos to wear to work. I wear a 36" now at 237lbs and can't fit my legs through anything! I went up to a 38" and my pants absolutely fall off. I wear a 34" if the legs are the correct cut.
This post was edited on 6/27/18 at 2:49 pm
Posted on 6/27/18 at 2:50 pm to lsu777
quote:
its extremely hard to gain muscle without carbs
I honestly don't think I need to gain that much. I'm fairly big. I just want to get stronger.
Posted on 6/27/18 at 2:51 pm to lsu777
quote:
so if you are having problems feeling bloated than do this, eat protein/veggie meals throughout the day. Preworkout have a quick digestible carbs like fruit or HBCD. Post workout slam back 150-250g carbs.
I might do this. I think it's called a TKD (Targeted Keto Diet).
Posted on 6/27/18 at 2:58 pm to Hu_Flung_Pu
was thinking more carb back loaded. But if white rice was not agreeing with you, try other carb sources. I personally prefer brown rice and white potatoes.
Posted on 6/27/18 at 3:11 pm to lsu777
I mean if I just eat a bunch of protein, I'd release enough glycogen to get the same effects as carbs wouldn't I? So instead of Keto, I'd do high protein, moderate fats, low carb, and some quick carbs before workouts.
Posted on 6/27/18 at 3:14 pm to Hu_Flung_Pu
not really, prolly a little but still need some simple carbs before the workout for no dip in performance. but if you eat enough after the prior session you will still have glycogen.
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