It just takes a bit of trial an error to find the right amount of calories to be in enough of a deficit to lose some fat but not too low that you feel like shit.
You'll work it out.
The only problem I had with keto and fasting is you have to re introduce carbs again slowly, when returning back to a normal diet or you will gain weight back pretty quickly.
I load up on carbs first 2 meals only and I DNT get that tired feel from keto. It tops up my glycogen and keeps me looking full and not flat.
I'm actually loosing more fat like that coz carbs lower cortisol and Also your body will use the carb as an energy source and preserve muscle and spare protein .
U should try this approach man it's awesome
Day 26
Australia day!!
1st heavy gym session in over 6 months at least....
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started with bench (only hit 5 x 80kg, but could have squeezed out 1 or 2 more) which is about 10kg less than I used to bench.
next was deads, not my favorite so I just pulled 3 x 100kg, my lower back was sore/throbbing for most of the day.... probably not gonna deadlift anymore. I don't care how great it is. or how far my form is out or whatever..
weighted dips (+20kg) few sets of 8-10.
weighted wide grip pullups 20kg x 3 , 10kg x 5 , 0kg x 5
Press 50kg 5 reps pyramid down from there.
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the biggest difference in the session would have to be how much more I was sweating, and I didn't feel like throwing up.
I usually do tonnes more volume than that but with heaps less weight and less rest time between sets.
really enjoyed the session but the lower back pain pissed me off a bit.
Weight = 77kg
Estimated cals = 3100+ cal
carbs = 180g
fat = 85g
protein = 140 * estimated
being Australia day I had a few and didn't count properly.
Deadlifts are high risk sometimes you have to question is the reward worth the risk..you tried sumo d/l mate? They are great on your back
Did you feel like you wasted a month?
Cool, glad it worked for you.
I guess the question would be: Did you really need to cut or would the time been better spent adding 1kg of lean muscle?
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