Simply put, im asking if its possible for someone like me to gain muscle during keto. im 5'8 285, ive always liked lifting and working out but i could never get it right. either i wasnt lifting the right weight or doing the wrong things. im lifting good now its just that fat is covering so i was wondering if i stick to the routine below and do keto could i gain muscle and shed the fat? is there a diet where i can lift heavy and lose weight? like i mentioned before my main goal is to get bigger or as big as i can and get rid of the fat
i like this routine, but what do you think?
monday
(45-60 minutes of some type of cardio before workout)
Abdominals Crunches 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps
Chest Bench Press (warm up) 1 set 15 reps
Bench Press 4 sets 10, 8, 8, 6 reps
Dumbbell Fly 4 sets 10, 8, 8, 6 reps
Incline Press 4 sets 10, 8, 8, 6 reps
Dumbbell Incline Fly 4 sets 10, 8, 8, 6 reps
Decline Bench Press 4 sets 10, 8, 8, 6 reps
Dumbbell Decline Fly 4 sets 10, 8, 8, 6 reps
Triceps Dips Behind Back 5 sets 10 reps
Triceps Pushdowns 4 sets 8-10 reps
Rope Extensions 4 sets 8-10 reps
Skull Crushers 3 sets 10-12 reps
Tuesday (45-60 minutes of some type of cardio before workout)
Abdominals Crunches 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps
Back Deadlift (warm up) 1 set 15 reps
Deadlift (superset w/cable rows) 4 sets 10, 8, 8, 6 reps
Cable Rows 4 sets 10, 8, 8, 6 reps
Lat Pull Downs (to front) 4 sets 10, 8, 8, 6 reps
T-Bar Rows 4 sets 10, 8, 8, 6 reps
T-Bar Rows (negatives) 4 sets 10 reps
Biceps Preacher Barbell Curls
(wide grip) 3 sets 10, 8, 8 reps
Preacher Barbell Curls
(close grip) 3sets 10, 8, 8 reps
Incline Dumbbell Curls 3 sets 10, 8, 8 reps
Concentrated Curls 2 sets 10-12 reps
Wednesday Day Off
Thursday (45-60 minutes of some type of cardio before workout)
Abdominals Crunches 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps
Quads/Hams Squats (warm-up) 1 set 15 reps
Squats 5 sets 10, 8, 8, 6, 6 reps
Leg Press 4 sets 10, 8, 8, 6 reps
Leg Extension 5 sets 10, 8, 8, 6, 6 reps
Leg Curls 5 sets 8, 8, 6, 6, 4 reps
Barbell Lunges 4 sets 8, 8, 6, 6 reps
Friday (45-60 minutes of some type of cardio before workout)
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps
Shoulders Military Shoulder Press (to front) 1 set 15 reps
Military Press (to front) 4 sets 10, 8, 8, 6 reps
Barbell Upright Rows 4 sets 10, 8, 8, 6 reps
Side Dumbbell Lateral Raises 4 sets 10, 8, 8, 6 reps
Seated Bent-Over
Dumbbell Laterals 3 sets 10, 8, 8 reps
Calves Standing Calf Raises (warm-up) 1 set 15 reps
Standing Calf Raises (Toes In) 3 sets 10 reps
Standing Calf Raises (Toes Out) 3 sets 10 reps
Seated Calf Raises 3 sets 10, 8, 8 reps
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03-11-2011, 01:04 AM #1
PLEASE HELP ME! How should i lift while doing keto?
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03-11-2011, 06:12 AM #2
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03-11-2011, 06:39 AM #3
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 36
- Posts: 217
- Rep Power: 189
I would do the cardio after the workout if i were you. Its good to do a warm up but i think for me when i have tried a full cardio session before a workout, especially leg workouts i just cant put my all into it.
You seem to be using quite high volume training, but if it is working for you then go for it. I try to do high intensity training, but a few less sets than yourself. I am thinking of changing it to more sets so i am curious as to how you find your workouts?
You can definitely lift heavy on keto though, my lifts either remain the same (after initial decrease where i am getting used to keto - first 2 weeks) or go up ever so slightly. However i dont think i put on any muscle as i am in calorific deficit and if you are wanting to get rid of some fat then the best you will be able to do on any diet will be to preserve muscle mass rather than lose fat and gain muscle at same time, unless ofcourse you are new to weightlifting or coming back to weightlifting and have some muscle memory but as you said you have always liked working out.
Goodluck
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03-11-2011, 08:50 AM #4
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 498
I prefer heavy lifting cycles myself. Think SS, 5x5, 531, stuff like that. Without carbs I don't really get a pump so I rarely bother with anything above the five rep range(except for my beloved pullups but that is a personal matter). Their is no set way to lift though, just preference.
p.s. I have had great strength gains in the major lift while on keto and loosing fat. Especially squats. I don't think I have aquired an amount of mass worth bragging about.Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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03-11-2011, 10:54 AM #5
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03-11-2011, 03:39 PM #6
i just search around for workouts untill find something i can do, and yea i like working out but, i dont think i ever did it right. i would start to lift a bit maybe a week or two then get depressed knowing that all the lifting wont show due to being fat. so yea i like to workout but i haven been seriously lifting, but know that i know i can get the fat off im really focused.
im a complete noob and dont know a lot of terms. whats suppersetted opptional movements?
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