Low carb diet , strenght is going in the hole...

[maxspeed96ct]

Im on week 3 of a low carb diet, im averageing about 50 carbs a day.


My strenght is disappearing , I haven't realy switched up my lifting routine , I just added 20-30 minutes of cardio now.

im 5 11 , my weight is 188 ( lost 10lbs in the last 3 weeks)


This week i have decided to do 50% of what i normally lift to give my muscles a break.

What sucks is a low carb diet is the only way i get any results, no other diets work for me...


what can i do to stop getting weaker???

Is it cause my body is used to te 200 carbs a day I used to eat?

any one else run into this problem?

 

[odoyal rulez]

I have..i upped my fat intake x2 normal which is advice i was given and still my lifts get worse and worse...the weight loss is nice tho...

 

[Extra_Strong]

if you are in ketosis you are going to lose muscle no way around it. U dont have to take your carbs that low to reach your goal. AAS would help you hold on to some muscle.

have you tried a carb up day? one good carb day a week.
Mr X has a CKD worksheet. just put your weight in and it will put your caloies in order
and it gives you a carb up day. this will help you keep some muscles.. done right some have even gainned but it is very hard. to gain.

http://www.noetzel.net/ckd/default.asp

 

[Extra_Strong]

Also some info. http://www.forums.isteroids.com/search.php?searchid=68094

 

[sandman76]

My personal issue with low carb training was endurance, more than anything. I found that by by dropping the reps, increasing rest betweens sets and maintaining (or in some cases increasing) the weight... I was able to complete my workouts, and maintain strength over the long haul. I don't have a great technical explanation for this, but the approach was effective for me in conjuntion with cardio to cut a lot of weight.

It took me about two weeks to get to "equilibrium" with this routine, as I felt awful for the first couple of weeks.

Good luck.

SM76

 

[maxspeed96ct]

I do a carb up day, which is friday my cheat day, usualy do 2 cheat meals with shit load of carbs and cals.

other than that i hope i dont keep falling off, but either way im happy with the definition im getting.

 

[Extra_Strong]

I do a carb up day, which is friday my cheat day, usualy do 2 cheat meals with shit load of carbs and cals.

other than that i hope i dont keep falling off, but either way im happy with the definition im getting.

how many grams of carbs are you taking in on your carb up day?

 

[maxspeed96ct]

how many grams of carbs are you taking in on your carb up day?

over 250..




should I add in any nautral supps?

Fish oil, flax seed oil etc?

 

[Extra_Strong]

over 250..




should I add in any nautral supps?

Fish oil, flax seed oil etc?

U NEED 513 GRAMS..

 

[alex2678]

My personal issue with low carb training was endurance, more than anything. I found that by by dropping the reps, increasing rest betweens sets and maintaining (or in some cases increasing) the weight... I was able to complete my workouts, and maintain strength over the long haul. I don't have a great technical explanation for this, but the approach was effective for me in conjuntion with cardio to cut a lot of weight.

It took me about two weeks to get to "equilibrium" with this routine, as I felt awful for the first couple of weeks.

Good luck.

SM76

Totally agree with this. If there's ever a time to incorporate a reduced volume weight training routine now would be it. For the most part, I've always found a correlation between maintaining strength in core lifts and maintaining muscle size. Keep your reps low, rest longer in between sets and train each muscle group more frequently throughout the week with very few sets per bodypart. You should not lose that much, if any, strength provided your diet is in check and you're not performing excess cardio.