The way I am going about this diet and training regime has ended up a lot different to how I planned to do it a week and a half ago. I have it seems been modifying it somewhat to fit my energy levels ( I guess we all do that to some degree ). The biggest change is in the intensity I am putting into my workouts whereas the diet has been adhered to very strictly.
So this is what I am doing now as opposed to what I set out to do at the start:
Typical calorie intake during Keto phase is 2200. With liberal use of eggs, cheese, nuts and oils I have managed to hit the macro ratios just about right. I now train four times a week with moderate intensity ( one or two reps short of failure ) as opposed to the HIT sessions I had planned. Even though my energy levels have been on the rise these last couple of days I still feel far short of the levels needed to do HIT.
So a typical weeks training and nutrition will look like this.
Thursday:
I will eat Keto in the morning but as this is the day of my depletion workout I will gradually taper down the fats as I approach my evening workout.
Two hours before the workout I will consume a small amount of fruit.
Workout: 2-3 sets of each.
Incline bench press
Military press
Cable rows
Squats
Barbel shrugs
Stiff legged deadlifts
Bicep curls
Tricep push downs
Some ab work.
Immediately after the workout session I will consume 50 grams of whey protein along with 50 grams of simple carbs ( Dextrose ) and three grams of creatine. I will begin my carb up shortly afterwards by consuming high GI carbs at this point ( white rice, bread and cereals etc ).
Friday:
No training today and still eating plenty of carbs. Protein will still be about the same as when on the Keto part of the cycle with fats cut right down. All through Friday I will start to make a transition from simple through to more complex carb sources. I will finish off my carb load late on Friday evening with maybe a wholewheat pasta dish.
Saturday:
Start immediately again with the Keto diet but try to consume close to zero carbs throughout the day as I believe this may get me back into ketosis quicker. Workout today will be a full body push workout followed in quick order by a whey protein shake with only fifteen grams of simple carbs this time.
Sunday:
Same as Saturday but the workout will be based on pulling movements.
Monday/Tuesday:
Total rest from training and start to maybe bring up my carb intake to around twenty grams.
Wednesday:
Workout wise it will be a repeat of Saturdays push session with perhaps a couple of variations in exercises just to keep things from going stale a little. Diet of course will be well within the set ratios of the Keto diet.
And this brings me back onto Thursday where the cycle repeats. Have I after all the questions I have asked managed to put together a recipe for success or a recipe for failure?
Thanks for reading this long post
Linear Mode
