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Low Carb Diet – Help Now Struggling At The Gym!

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TypeR_Tom
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2009/07/24 16:43:07 (permalink)
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Low Carb Diet – Help Now Struggling At The Gym!

I have been on the diet for just under 2 weeks now and over the past week I have really struggled with energy and drive at the gym. I have had a unusual sleeping patten due to work but I have still been getting 7 hrs sleep a night and training at the same time as normal. I have been taking 2 grenades on non-training days (6am and 12pm) and one (6am) on training days with 2 ½ scoops of Superpump 250 pre-workout. I haven't gone down any weights I just don't have the push to go for that extra couple of reps or general energy levels

Went to train at 3pm tonight and had no drive what so ever, I have been on 170kg 4x4 dead lift for the past couple of weeks and it got to the 3rd set and I just felt like I couldn't do it. I even had a scoop of no-xplode to help me but that seemed to have little or no affect. Dropped the weight 5kg and still felt the same so decided to leave and try again tomorrow. I have been a low carb diet for before for a few months but did not feel the way I do now. I love training at the gym but this week has felt crap to the point where I want to go home. I eat clean 95% of the time my only problem is over eating occasionally. I planned to run the low carb diet below for 4 weeks.

Diet:

6am – 4 egg whites with 1 whole egg and 1 dessert spoon of ketchup . 1000Mg Cod Liver Oil, Glucusamine, Seasmin, granade and a “men's vitamins” tablets.

9am – Boditronics Express Whey 1 scoop

Midday – 2 medium chicken brests/2 boiled eggs with a can of tuna in brine and a large salad (Lettuce, Cucumber, Celery, Peppers, Radishes, Cress etc etc) low carb dressing with
Sesamin (and Granade non training days) tablet.

16.00pm – same as 9am

5pm – 2-2.1/2 scoops of Superpump 250(only on weight traing days) and MyProtein BCAA

(non weigh training day I would go home and have same as post-workout meal)

Creampure,
Glutamine and MyProtein BCAA directly after training.

Up to half an hour after training – Dinner of large fresh veg or salad and at least 200g of high protein meat/fish ie chicken, low fat mince, prawns, cod etc etc sesamin tablet.

10pm -10.30pm – As 9am


Diet before low carb was the same except for a slice of wholegrain toast with 6am meal and 20g of oats with the 9am and 16.00pm shakes.

Training

Sunday – 7.2k jog
Monday – Chest and Triceps
Tuesday – 20 min jog before breakfast and fat burner mode for 60mins on exercise bike
Wednesday – Legs and Shoulders
Thursday – 7.2k jog
Friday – Back and Biceps
Saturday – fat burner mode for 60mins on exercise bike

Where am I going wrong or am I having a bad week and should get on with it?

Thanks
post edited by TypeR_Tom - 2009/07/24 16:48:00
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10 Replies Related Threads

    Papa Lazarou
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    Re:Low Carb Diet – Help Now Struggling At The Gym! 2009/07/24 16:50:41 (permalink)
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    Its because you have fack all carbs in you, whilst having too many to allow keto and as you aren't allowing the body going into keto to allow your body to make its own energy.   Too much protein, too many carbs and not enought fat.
    #2
    octatonic
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    Re:Low Carb Diet – Help Now Struggling At The Gym! 2009/07/24 17:03:09 (permalink)
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    Papa Lazarou has it covered- but also where is the rest day?

    'Fat burner' mode on a piece of equipment isn't really the optimal way to burn fat.
    High intensity cardio is much better.
    post edited by octatonic - 2009/07/24 17:04:21
    #3
    TypeR_Tom
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    Re:Low Carb Diet – Help Now Struggling At The Gym! 2009/07/24 17:06:49 (permalink)
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    Thanks for the speedy response guys, what changes do I need to make?
    post edited by TypeR_Tom - 2009/07/24 17:07:57
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    octatonic
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    Re:Low Carb Diet – Help Now Struggling At The Gym! 2009/07/24 17:15:58 (permalink)
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    I'll stick to the training side of things as I don't do keto.

    I'd suggest running with intervals.
    Jogging: Lamp-posts are great- jog 5 then sprint one or two. If doing it on a treadmill then 2 mins of 9km/hr and then 30 seconds of 12.5km/hr. If this is too easy for you then up the speeds.
    Do at least 20-30 mins of this.
    If it is easy then switch to 45 second or 1 minute sprints.

    If you do it on a treadmill make sure you give it a bit of incline.

    On the bike- just ramp up the intensity. At my gym resistance level 12-13 is fine for medium output and then 18 is pretty high intensity. 2 mins of medium, 30 seconds (or 45/1min) of high intensity.

    The biggest challenge with the cardio is going to be ramping up the intensity- pounding out the same 7.2km run week after week isn't really that good an idea. Your body has probably adapted to it unless you are progressively running it faster.

    Can you row?
    I like to alternate the cardio so my body doesn't adapt.
    Then maybe once a week (or fortnight) get out and do a longer distance.
    If you can do 7km fine then try 10km.
    Do it on the road/park rather than in the gym- it is more challenging.

    These are just ideas- not intended to be gospel. Lots of guys (usually ectomorphs) do well without HIIT.
    I couldn't do without it.

    Hopefully someone else will chime in with the keto-diet side of things.

    Good luck.
    #5
    hamiltonsfitness
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    Re:Low Carb Diet – Help Now Struggling At The Gym! 2009/07/24 17:18:12 (permalink)
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    Best change you could make is to get off the low carb diet I should think.
    #6
    TypeR_Tom
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    Re:Low Carb Diet – Help Now Struggling At The Gym! 2009/07/24 17:32:51 (permalink)
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    I don't have to be on a low carb diet. I just felt it would be the best and quickest way for me to loose bodyfat. I am finding it very frustrating at the moment as I don't understand why I'm not losing body fat before I went on the “low carb” diet I'm on  now with the amount of exercise and eating clean, let alone eating less now.
    post edited by TypeR_Tom - 2009/07/24 17:40:23
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    All4n
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    Re:Low Carb Diet – Help Now Struggling At The Gym! 2009/07/24 20:22:19 (permalink)
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    How do you expect to have any energy when you are not providing your body with a fuel source? Eat fat to burn fat. If you want to go the no carb route then you have to eat fat, as fat is now your fuel source. Yes you can use bodyfat but not to fuel a full days activity especially so when inlcuding resistance training/cardio. So basically you'll be burning off the protein you're eating for fuel = low energy and muscle loss.

    To maintain gym performance you need to eat carbs at some point, if doing the low carb route, then this can be once per week. A refeed. This will restock glycogen stores and also kickstart a slowed metasbolism (metabolism generally slows as your diet).

    So...add healthy fats to your diet and include a refeed or go back to eating carbs on a daily basis.
    #8
    TypeR_Tom
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    Re:Low Carb Diet – Help Now Struggling At The Gym! 2009/07/24 20:46:56 (permalink)
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    ergh! I feel really annoyed and frustrated with myself . I'm going to follow a new diet plan from tomorrow.

    I think I will use this one - http://www.mealplansite...dybuilding-lose-fat.aspx . I have seen it linked on here before unless anyone has any other ideas?
    #9
    brittas
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    Re:Low Carb Diet – Help Now Struggling At The Gym! 2009/07/24 21:26:37 (permalink)
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    octatonic

    Papa Lazarou has it covered- but also where is the rest day?

    'Fat burner' mode on a piece of equipment isn't really the optimal way to burn fat.
    High intensity cardio is much better.


    You don't want to be doing HIIT on a keto diet.  It'll kill you and burn muscle.
    Stick to SSCV or "fat burner" mode.
    #10
    cliff_vtr
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    Re:Low Carb Diet – Help Now Struggling At The Gym! 2009/07/25 00:58:51 (permalink)
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    7.2K jog with no carbs !!!

    67.4K BW
    170K Squat
    110K Bench
    225K Deadlift

    My Journal
    #11
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