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

[unclecharlie]

drop the cardio

 

[mikey007]

Eat a slow digesting good carb like Oatmeal or Brown rice about 30-60 min before you workout. It will give you some energy and help with strength. But overall you will lose some.

 

[Nathan]

Your carbs are way too low, and yet not low enough for ketosis. I'd up the carbs to more like around 150-250g per day. Go with an isocaloric diet anyways, so depending on your bodyweight and stats I'd tweak your carb intake to match up better with that plan. More manageable and the results will be better long-term.

 

[jsbrook]

Supplement with BCAAs. And you might want to consider a small amount of carbs centered around workouts. And stick to veggies at other times. What's your lifting look like?
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[toxictoffee]

i agree to some extent with what has been said above

50g ED will be sufficient to stay in ketosis for most

as for the refeed? 250g? not even going to hit the sides. look at supercompensation and jig your training to suit or change the structure of your CHO intake to either isocaloric (as stated above) or employ a TKD

IMO a CKD is ace, you will not lose muscle mass, you just have to get into ketosis, stay there until the 24-48 refeed and then utilise the maximal glycogen stores to fuel your workout

ketosis is fine in terms of energy levels once the brain utilises ketones over glucose...until that point you will feel like shit

but once you get there, for most, its fine

low carb on the other hand IMO/IME has all the bad points of ketosis with none of the good ones

either up CHO or run a CKD would be my suggestion

 

[YoungIntricateMuscle]

try MCT's.........................like coconut oil and palm oil............they give a lot of energy.....and 25g carbs from steel cut oats within 1 hour before workout within your 50g carb limit. Do cardio and training on different days. Drink more water.

 

[toxictoffee]

agree on the use of MCTs

cardio if of a low level would be fine at a very easy pace first thing. this would not really inhibit energy levels and rely on type 1 fibres in the main (SO) and not really impact ingested food per se

but as above, some MCTs if you are keping a static daily calorie intake

if not start structuring cycled hi/lo CHO days, either ketogenic or not

 

[ProtienFiend]

TKD (targeted).... you need carbs post workout... drop carbs on other days.... i've learned this over the years.

 

[wellbilt]

i had the same problem when i dropped my carbs that low
my strength went right down the crapper ,it was pretty ipsetting
i brought my carbs back to 175-200 all clean and my strength camr right back ,i looked fuller and it seemed to help lean me out
maybe do to my workouts being more intense
i think were all different and we need to find what works for each of us through trial and eror