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  1. #1
    Registered User JRudolph05's Avatar
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    Exclamation PLEASE HELP ME! How should i lift while doing keto?

    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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  2. #2
    Stay Strong all year long alex2363's Avatar
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    you also concertrate on cardio more to reduce your weight. low impact cardio, slow pace burns moree fat.
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  3. #3
    Registered User mearsa30's Avatar
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    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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  4. #4
    Registered User Cowmustard's Avatar
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    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.
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  5. #5
    Registered User DustyChicago's Avatar
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    looks pretty darn good to me.

    personally, i like more suppersetted oppositional movements and in general I stick to functional lifts. But to each his own.
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  6. #6
    Registered User JRudolph05's Avatar
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    Originally Posted by mearsa30 View Post

    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
    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.



    Originally Posted by DustyChicago View Post
    looks pretty darn good to me.

    personally, i like more suppersetted oppositional movements and in general I stick to functional lifts. But to each his own.
    im a complete noob and dont know a lot of terms. whats suppersetted opptional movements?
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