Keto for wrestling?

[perryvillelax93]

Our wrestling season starts November 15th and I'm trying to drop the last 5 or 6 lbs of fat to get to 160. Would a ketogenic diet be good for this? Right now I'm simply cutting calories but I've heard that keto will help preserve muscle. However I've also heard that you will gain muscle while losing fat so I wouldn't actually lose much weight

However I'm not on a bodybuilders lifting routine. Right now to prepare for wrestling I lift once a week and do a mix of distance and high intensity exercise (like Deck of Cards sessions) as well as have wrestling classes on Fridays and Saturdays. I'm 16 and weigh about 165 at 5' 9" or so but I would like to be at 160 when season comes rather than cut water weight.

I know this is a different mix of routines and goals then usual in this forum but I couldn't find a clear answer in the other threads. Would a keto diet work to lose fat while preserving muscle (most importantly will I be losing pounds while doing this)? Also, after I get to my weight goal would a ketogenic diet be good for in season weight maintaining?

[BRC1989]

You can definently lose weight on a keto diet, as long as you're eating below your maintenence caloric requirement.

[Eileen]

Yes. My local (medal winning) taekwondo club uses it to make their weight categories for big competitions.

You'll probably find that a more TKD approach will work best for you. Small carb meals before and after works, keto the rest of the time.

[perryvillelax93]

Hm sounds like this could work. So to plan my diet I want about 60% Fat/30% Protein/10% Carbs for my diet? And the pre and/or post workout carbs are not included in this correct?

I googled TKD and got http://anabolicminds.com/forum/weight-loss/46389-targeted-ketogenic-diet.html as some guidelines.

Also, will the guidelines for carb loading be the same or should they be different for an athlete/wrestler?

[Eileen]

For TKD, I'd probably go something like 55% fat, 35% protein, 10% carbs, but that is total. Only do a carb-up if you really need to, as it will cause you to put on a ton of water weight you'll have to drop again. Keep your calories closer to maintenance than someone doing straight keto and then a carb-up.