Need advice on exercise plan during Keto - need to build muscles

[shaselai]

I recently started on my keto and am doing 70/25/5 for the diet. My current exercise plan is :

M-F A HISS weight training 30-45mins typically 15 reps 4 sets
M-Sun 1-2hr (2hr weekends since no weights) cardio typically Zumba and Les Mills cardio class.

I read that HITT can eat up muscles once in ketosis and HISS is recommended. I dont have much muscle to begin with and ideally I want to build muscle while losing fat during Keto. Is there a regimen that works for people with ~80 lbs to lose? thanks!

[hfce354]

I recently started on my keto and am doing 70/25/5 for the diet. My current exercise plan is :

M-F A HISS weight training 30-45mins typically 15 reps 4 sets
M-Sun 1-2hr (2hr weekends since no weights) cardio typically Zumba and Les Mills cardio class.

I read that HITT can eat up muscles once in ketosis and HISS is recommended. I dont have much muscle to begin with and ideally I want to build muscle while losing fat during Keto. Is there a regimen that works for people with ~80 lbs to lose? thanks!

Its no different then any other program if your not enhanced. Short and sweet, hit failure, keep it under 45 minutes, emphasize recovery...

[shaselai]

Its no different then any other program if your not enhanced. Short and sweet, hit failure, keep it under 45 minutes, emphasize recovery...

what you mean "enhanced"? so you say short and sweet you mean heavy weight and low reps and sets? Any plans to reference to?

[hfce354]

what you mean "enhanced"? so you say short and sweet you mean heavy weight and low reps and sets? Any plans to reference to?

PED's... Heavy weight relevant to rep range, 4-6-8-10-12 whatever... hit failure, low to moderate sets. Under 45 minutes in duration to take advantage of natural hormones and keep cortisol in check...

Plans? Body parts 1-2x/week depending on your recovery ability. This isnt rocket science. Just get to the gym more often then you dont, lift to failure and leave in 45 minutes.

[shaselai]

PED's... Heavy weight relevant to rep range, 4-6-8-10-12 whatever... hit failure, low to moderate sets. Under 45 minutes in duration to take advantage of natural hormones and keep cortisol in check...

Plans? Body parts 1-2x/week depending on your recovery ability. This isnt rocket science. Just get to the gym more often then you dont, lift to failure and leave in 45 minutes.

any particular exercise that will help more than others? squats? deadlifts? crunches? my current plan is about 2x arms, 2x legs and 1x general... So to failure is less about counting reps more about getting to fail - is there a good set to work with? 3 sets?