Keto + lifting + high deficit?

dagar_the_dragon · 2017-02-26T11:03:56+00:00

Carbohydrates are the only macronutrient you can literally live without. However. Do your research and learn your body.

Doing a keto cut right. Only go a slight defect on your daily required intake (tdee) of around 20%. So this would be closer to ~1.7kc not 1k. Don't do that. It's terrible for your health. If you stick to a keto (slight) deficit and exercise you will lose a fuckton (tm) of fat.

You need to internalize the discipline. Up your water consumption to 0.5oz/per lb of weight per day. Do RTFM on the keto and ketogains subreddits and freakin get your electrolytes down daily that and hydration are key.

Do lift. Do stronglifts 5x5 and do some cardio hiit after (eg 5x20 kettlebell swings). Do run in the off days. Incorporate intermediate fasting ... It may help you. YMMV with it. It worked great for me but may not for you (the if part). Lifting>cardio for weight loss and gut reduction.

It's more about discipline than anything else. Like most things in life.

Edit.... Dial up your protein intake in that daily food intake. On a 1.7kc diet you can't effectively "over protein" intake.

Wrt working out and carb horseshit. It's just that. Give your body about 3 weeks to adapt and stick to it (keto) and keep your electrolytes up. You'll be fine with exercise and muscle growth. I can run for an hour fasted and not be tired ... If I can do that frankly anyone can.

kenpachitz · 2017-02-26T13:01:30+00:00

Throw in Intermittent Fasting and do it.

You'll burn fat quite quickly, sure. But it won't be without consequences.

You'll be hungry all the time. Drink lots of water throughout the day to fix that.

Your lifting progress will be S-L-O-W. Your workouts will be HARD. Accept that you'll be stalling on many lifts for a lot longer than you'd like.

Your sex drive and/or erectile function might take a hit. This doesn't happen to everybody. But it's one of those things you should know might happen going in.

You WILL fall off the bandwagon. It might be a single meal gone too far. It might be a cheat day turned into a cheat week. Accept it and hop back on.

But give it 3-6 months and you'll drop the weight.

[deleted] · 2017-02-26T17:04:35+00:00

I have little muscle. Never lifted.

You have had good advice in this thread for your diet and such, so I just want to comment on this.

As a noob to exercise, start with whole-body workouts that incorporate bodyweight exercises and cardio. Your first three months or so should be focused on building up your overall fitness and endurance, before you switch focus to gaining strength.

RedditAdminsSuck_88 · 2017-02-26T12:17:04+00:00

I think LeanGains is better than Keto if you are a lifter

tempjewman · 2017-02-26T13:24:24+00:00

Dude, do 1 thing and do it well. Go hard with keto and sustain a caloric deficit. Your energy levels will decrease until your body is used to the diet chance. You won't be able to make significant gains in a deficit though which is ok. Cut, lift cycles are a thing for a reason. Lose the weight, so that by summer time you can show off that new body. Prioritize cardio over weight lifting. What you can do in the meantime is learn about different lifting programs, different exercises. You can practice the form in the gym. Learn about squats and deadlifts, with the goal of having solid form so that when you start to bulk, you know exactly what needs to be done.

Also, 1000 seems very drastic and unsustainable for a cut. Recalculate your TDEE, and subtract 300-500. This is more practical.

I started keto and cutting roughly 15 pounds less than you. It required me to keep track of calories using myfitnesspal, which ultimately helped with staying in a caloric deficit (this is the reason we lose weight).

Do 1 thing and do it well. The first few weeks of keto were hard. If you come from a high carb diet, you've developed cravings. Do not give in. Eventually, your cravings will disappear. They did for me, which really helped keep me in a caloric deficit.

I managed to lose ~15 pounds while doing keto and staying in a caloric deficit. Keto really helped me with being more efficient with what I put in my body. Foods high in fat will ensure you feel full. Protein will ensure your muscles are patched up.

Now, I still went hard in the gym. I forced myself, developed the habit and never looked back. There were days I didn't feel like good but went anyways. Exercise makes me feel good overall. But I did not make significant muscle gains. I did manage to maintain most of my strength though.

TLDR: - lose the weight by staying in a caloric deficit and keto. The cravings will disappear, making the fat drip off - you're cutting, so prioritize it by doing cardio. - do some research into lifting programs and exercises. Practice the form while cutting with the goal of preparing for your eventual bulk phase.

Goodluck, and report back to us in a month.

SW9876 · 2017-02-26T14:22:07+00:00

If you take that large of a deficit 1. You won't be able to stick to it. Your body will be literally starving and force you to eat. 2. You will burn muscle and make negative progress out of your lifting.

Take a smaller deficit.

kruxofthemimed · 2017-02-26T20:46:59+00:00

Don't do keto you tard. It's just another fad diet that thinks because a caloric deficit on it can give you a 6 pack that it's some magic wonder-solution for health. The truth is that most keto diets are centered around cholesterol heavy foods that will give you cardiovascular diseases. If you want to lose weight while being healthy, just eat plants. Beans, lentils, other legumes, whole grains, starches, veggies, fruits, nuts, etc etc these foods are packed with fiber which will not only improve your gut health (the bacteria in your gut eat fiber) but will keep you satiated for long periods of time. The reason people go on keto or paleo diets is because they lack will power and want to rationalize their consumption of shitty fatty cholesterol raising foods.

Eat a whole foods plant based diet, supplement vitamin D3 (lichen-based) 2000IUs daily, supplement vitamin B12 (cyanocobalamin) 2,500mcg weekly. This is scientifically the healthiest possible diet, it will improve your arterial function dramatically, make your skin more attractive because of the extra caretenoids in your diet, and it is totally possible to get ripped as fuck on it.

Title	Keto + lifting + high deficit?
Author	nostupidquestions111
Upvotes	4
Comments	27
Date	February 26, 2017 10:49 AM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/5w9m7r/keto_lifting_high_deficit/
Archive Link	https://theredarchive.com/r/askTRP/keto-lifting-high-deficit.83277 https://theredarchive.com/post/83277

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