Today marks my 13th day of keto, I'm down to 194 from 202, with 2 inches off my waist. I was initially going to wait 3-4 weeks before my first carb load, but I've felt like absolute trash in the gym lately. Really fatigued and struggling to get 1 rep of what I usually do a 5x5 workout of. Fat loss seems good and I'm happy with the results up to now, other than my weight training performance. Should I just suck it up and realize I won't make gains and stay in keto, or does anyone think a carb up would be the best thing to do? If so I plan on doing a 12 hour carb load after my depletion workout.
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Thread: Time to refeed?
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06-07-2013, 11:19 AM #1
Time to refeed?
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06-07-2013, 03:55 PM #2
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06-07-2013, 04:01 PM #3
I don't know what you're eating, but are you eating enough fats? If I feel like crap I try to eat (slurp) some coconut oil and see if that boosts my energy. Honestly though, after 2 weeks of starting keto I'm definitely ready for a refeed. From my experience, after that first refeed I feel as though I could go another couple weeks without a refeed, but I still stick with once a week. It's just that first part of the keto diet I struggle with, but after I've got my schedule down, it's easy. Now that I'm nearing the end of week 7, I feel the same energy as I do after my refeed.
Sounds like you're doing well, perhaps just a good-sized meal for a refeed?
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06-07-2013, 04:14 PM #4
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06-07-2013, 04:18 PM #5
Yeah I'm eating about 160g of both fat and protein, but not being able to do 1 rep of heavy squat that I normally work out with, really ticked me off lol. Since I've lost about 6lbs and my bodyfat seems to be around 12% I redid my macros to about a half lb loss per week, something like 200g fat, 170g of protein for about two weeks and see how that works for me, with a 12 hour refeed each Saturday. Any tips on a good depletion workout?
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06-08-2013, 04:42 AM #6
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06-08-2013, 05:28 AM #7
Generally, the first few reps utilize ATP. The next few reps utilize creatine phosphate(which is why you should take creatine, even when cutting). After that is when glycogen comes into play.
I would try eating more fats, especially MCT oil or coconut oil.
Try to hit 3-4 weeks before you first carb up, then biweekly or weekly, IMO.www.squidoo.com/keto-diet
Was 300+ lbs.
Logs
90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933
Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953
Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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