Exiting keto to embark upon a 2 month bodybuilding program. Already feeling bloated and fuzzy headed, but we'll see if this gets me unstuck from my failed attempts to add more muscle and lose more fat.
Discussion
good luck!
keep us informed pls we're curious.
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How old are you son? I'm guessing younger than 49?
I may be able to help.
If you feel fuzzy headed just put some salt in your water of drink a little broth.
Start with a 72 hour (+) fast. Come back to food easy with bone broth or something else easy to digest. Then keep your diet to..
-Meat (take care of where it's coming from)
-Fruits
-Raw milk
-Yogurt
-Leafy greens (pesticide free)
-Potatoes
-Water (not-tap)
-Black Coffee
-Tea
Eliminate
-refined sugars
-seed oils
-pretty much anything else with 5+ ingredients
4 days of intense weight training a week and you'll be bigger, stronger, and shredded, my friend.
How does one get started? What are best exercises to make easy wins….without wrecking yourself when I have never been consistent in the gym ever… how do u build up? Or do u just hammer it.. I’m in 40s
I'd say the easiest way to get started / best bang for your buck would be to grab a couple kettlebells. Get maybe a 35lb and around a 50lb. Take it slow and learn how to do swings properly. Those will really build your core strength and are a great full body workout. Add some squats, presses, rows, etc and you'll be on the right track.
Should add, consistency is key above all else
Keep us informed about your progress 💪🏻 I‘m doing keto and I‘m having a small snack with some glucose and some fructose immediately after my workout to spike my insulin for muscle growth. I‘ve not been doing it very long, but I feel good and would be ok with slower muscle growth
Best wishes.
Let us know what you learn from it.
What carbs are you eating? I like keto but also get good results from eating 100-150 grams carbs on workout days. Quality though like sweet potatoes and fruit.
TRT?
i just got 1x my body weight on bench press - milestone
I mean, everyone is different, but I put on a prodigious amount of muscle on keto. As long as I'm eating enough protein and training hard enough.
Nowdays not doing keto anymore for practical reasons and still packing on muscle. For me carbs has very little to do with that.
Energy source (mostly fat if keto, fat+carbs mix if not) + 200g protein/d + rest + progressive overhead w/o overtraining = buff.
Are you tracking your macros? Getting enough sleep? Lifting a bit more weight every week and/or adding some reps?
Is your personal trainer making you do weird shit again XD
I was in the same boat. I’m trying Ray Peat’s philosophy now increasing simple sugars with fruit, timing with fat & protein, and trying to minimize unsaturated fats to increase metabolism. Raypeat.com
https://www.aworkoutroutine.com/
Worked really well for me. Funny guy. Simple approach.