Weight Training

What has been other people's experience with LC & weight training? I have
been having trouble getting through some of my workouts lately and am
wondering how much the lack of muscle glycogen has to do with it.

I have read out about Cyclic Ketogenic Diet and also read that some people
ramp up carbs on lifting days. I'm just curious what has and hasn't worked
for those who lift and eat LC.

--
Norsk

I have not ramped up carbs and lift 4-5 days a week. I am having good
results. I will admit I get tired a bit more easily, but I am on a very low
carb diet, due to me trying to get these last few pounds of fat off. I am
living with the fact that some days I am a little more tired figuring in the
long run when I add some more carbs I can work out even harder. Just my
plan anyway.

As far as all the science behind it, I don't have all that handy. I am sure
you will get a response.
Curt

--
Started low carb May '03
211/186/185 . . 6'2"
Highest weight 250


"norsk" wrote in message
news:RI_Xb.326776$xy6.1601320@attbi_s02...
What has been other people's experience with LC & weight training? I have
been having trouble getting through some of my workouts lately and am
wondering how much the lack of muscle glycogen has to do with it.

I have read out about Cyclic Ketogenic Diet and also read that some people
ramp up carbs on lifting days. I'm just curious what has and hasn't worked
for those who lift and eat LC.

--
Norsk

I've found that if I don;t have some carbs (around 20-40) before I work out
I can;t lift nearly as much (about 15-20lbs less on bench).. But if I have
some carb 1-2 hours before working out I am fine. Usually for me this is a
Coke ( I know don;t say it). But as long as I keep the weights lower I am
fine...but I have always l;iked to push myself.

Alok

"curt" wrote in message
news
I have not ramped up carbs and lift 4-5 days a week. I am having good
results. I will admit I get tired a bit more easily, but I am on a very
low
carb diet, due to me trying to get these last few pounds of fat off. I am
living with the fact that some days I am a little more tired figuring in
the
long run when I add some more carbs I can work out even harder. Just my
plan anyway.

As far as all the science behind it, I don't have all that handy. I am
sure
you will get a response.
Curt

--
Started low carb May '03
211/186/185 . . 6'2"
Highest weight 250


"norsk" wrote in message
news:RI_Xb.326776$xy6.1601320@attbi_s02...
What has been other people's experience with LC & weight training? I
have
been having trouble getting through some of my workouts lately and am
wondering how much the lack of muscle glycogen has to do with it.

I have read out about Cyclic Ketogenic Diet and also read that some
people
ramp up carbs on lifting days. I'm just curious what has and hasn't
worked
for those who lift and eat LC.

--
Norsk

I'm on a fairly low carb diet (20-60g/day from low GI foods) and lift 3
times a week. I try to lift as heavy as I could and my muscles are always
sore for a couple of days after the training. Since I reduced my caloric
and carb intake down to 1300, my strength hasn't improved but my weight has
been steadily going down 1 lb/wk (I also do low-med intensity cardio 5
days/week). Planning to lose another 5 lbs of fat then start training to
gain muscle - I cannot wait, this is the fun bit!

One of the more popular CKD type diets around is the Ultimate Diet 2.0 but
it's ideally for people who are fairly lean to begin with. It's pretty
hardcore and not for the lighthearted.

Reality

"Buhda" wrote in message
...
I've found that if I don;t have some carbs (around 20-40) before I work
out
I can;t lift nearly as much (about 15-20lbs less on bench).. But if I have
some carb 1-2 hours before working out I am fine. Usually for me this is
a
Coke ( I know don;t say it). But as long as I keep the weights lower I am
fine...but I have always l;iked to push myself.

Alok

"curt" wrote in message
news
I have not ramped up carbs and lift 4-5 days a week. I am having good
results. I will admit I get tired a bit more easily, but I am on a very
low
carb diet, due to me trying to get these last few pounds of fat off. I
am
living with the fact that some days I am a little more tired figuring in
the
long run when I add some more carbs I can work out even harder. Just my
plan anyway.

As far as all the science behind it, I don't have all that handy. I am
sure
you will get a response.
Curt

--
Started low carb May '03
211/186/185 . . 6'2"
Highest weight 250


"norsk" wrote in message
news:RI_Xb.326776$xy6.1601320@attbi_s02...
What has been other people's experience with LC & weight training? I
have
been having trouble getting through some of my workouts lately and am
wondering how much the lack of muscle glycogen has to do with it.

I have read out about Cyclic Ketogenic Diet and also read that some
people
ramp up carbs on lifting days. I'm just curious what has and hasn't
worked
for those who lift and eat LC.

--
Norsk

norsk wrote:
:: What has been other people's experience with LC & weight training? I
:: have been having trouble getting through some of my workouts lately
:: and am wondering how much the lack of muscle glycogen has to do with
:: it.
::
:: I have read out about Cyclic Ketogenic Diet and also read that some
:: people ramp up carbs on lifting days. I'm just curious what has and
:: hasn't worked for those who lift and eat LC.

If you're having trouble you can try a TKD - targetted ketogenic diet. I'd
hold off on a CKD as it can cause problems for you. A TKD is easier to
handle.

The idea is to consume carbs either pre/post workout, or both. Generally,
somewhere between 25 and 65 grams are needed. The best form of carbs is
pure glucose. One easy source are the Smarties candies that you see given
out at Halloween. That's 100% dextrose, which is just another name for
glucose. Some find them very tart, however (I like them myself). There are
other drinks you can get, but try to avoid simple table sugar since it will
metabolize in half part to fruit sugar which tends to refill liver glycogen
rather than muscle glycogen, which is what you want to do. Some say a TKD
AFTER your workout is best, because the muscles are more primed to take in
the glucose and the carb hit will also work to drive protein and other
nutrients into your cells. Since you're having problem now, you might try
both pre/post carb hits for a few workouts.

Also, I find that a few well placed TKDs can get you over the hump, so to
speak. I don't find I need to carb up before every workout, even when I'm
doing lots of cardio. But if I'm feeling drained, I'll do so.

If the TKD doesn't work for you, or if you prefer to switch to a low fat pig
out on weekends, then try the CKD. But it sends many people for a
loop...some have trouble resuming their strict LC woe on weekdays. I don't,
but others do. And if you overdo a CKD, it may slow your weight loss (my
biggest problem with them). Finally, there is a strong tendency to just eat
everything in sight -- which ends up meaning stuff that's high fat and high
sugar. A CKD is not supposed to be high in fat and is better if fructose is
avoided to some degree. You'll see a big gain in weight over the weekend,
too, which may throw you for another loop. So CKDs then to make dieters
loopy.

I don't have any problem getting through my workout, even with the absence
of carbs in my diet. One thing that might help, which is a powerlifter's
trick, is to give yourself plenty of rest between sets to let your ATP
recover fully. Of course you don't want to spend all day in the gym, so
you'll have to reduce the total amount of sets you perform and you'll also
have to be more selective with your lifts.

--
JC

Eat less, exercise more.

--
"norsk" wrote in message
news:RI_Xb.326776$xy6.1601320@attbi_s02...
What has been other people's experience with LC & weight training? I have
been having trouble getting through some of my workouts lately and am
wondering how much the lack of muscle glycogen has to do with it.

I have read out about Cyclic Ketogenic Diet and also read that some people
ramp up carbs on lifting days. I'm just curious what has and hasn't worked
for those who lift and eat LC.

--
Norsk

"Roger Zoul" wrote in message
...
norsk wrote:
:: What has been other people's experience with LC & weight training? I
:: have been having trouble getting through some of my workouts lately
:: and am wondering how much the lack of muscle glycogen has to do with
:: it.
::
:: I have read out about Cyclic Ketogenic Diet and also read that some
:: people ramp up carbs on lifting days. I'm just curious what has and
:: hasn't worked for those who lift and eat LC.

If you're having trouble you can try a TKD - targetted ketogenic diet.
I'd
hold off on a CKD as it can cause problems for you. A TKD is easier to
handle.

The idea is to consume carbs either pre/post workout, or both. Generally,


I think I will try a few more workouts as is (about 35g/carbs right now). If
I continue to struggle I think I will give TKD a try. CKD does not sound
like what I am looking for. I am going for heavy lifting, but based on the
sample CKD workouts I've seen, there is no way I have that much time to
spend in the gym.

Norsk

"JC Der Koenig" wrote in message
om...
I don't have any problem getting through my workout, even with the absence
of carbs in my diet. One thing that might help, which is a powerlifter's
trick, is to give yourself plenty of rest between sets to let your ATP
recover fully. Of course you don't want to spend all day in the gym, so
you'll have to reduce the total amount of sets you perform and you'll also
have to be more selective with your lifts.

--
JC

Eat less, exercise more.


That worked great for me on Saturday but I just had nothing left on Sunday.
Maybe I need to split my lifting days up a little more.


Norsk

Are you working out every day, or what kind of split are you using? If I
work out every day, I drop the reps, sets, and types of lifts even more
dramatically. For example: after a warmup, I might do only one work set of
ten reps for each of 5 types of lifts. Or I might do 3 set of 3 reps for the
5 lifts. If I'm working out every other day, then I'll do more sets for
sure, and possibly more reps, depending on my goal at the time. Overall, the
thing to look at is your goal. Do you want more pure strength, strength
endurance, or pure endurance? Let your goal dicatate your structure.

--
JC

Eat less, exercise more.

--
"norsk" wrote in message
news:Ak7Yb.197609$U%5.1037720@attbi_s03...

"JC Der Koenig" wrote in message
om...
I don't have any problem getting through my workout, even with the
absence
of carbs in my diet. One thing that might help, which is a powerlifter's
trick, is to give yourself plenty of rest between sets to let your ATP
recover fully. Of course you don't want to spend all day in the gym, so
you'll have to reduce the total amount of sets you perform and you'll
also
have to be more selective with your lifts.

--
JC

Eat less, exercise more.


That worked great for me on Saturday but I just had nothing left on
Sunday.
Maybe I need to split my lifting days up a little more.


Norsk

Day 1 & 5 I do Legs, Back, and biceps (w/ 20 minutes cardio)

Day 2 & 4 I do Chest Shoulders and Triceps

Day 3 is cardio only ( 40 minutes)

Day 6 & 8 Rest

--
Norsk

"JC Der Koenig" wrote in message
m...
Are you working out every day, or what kind of split are you using? If I
work out every day, I drop the reps, sets, and types of lifts even more
dramatically. For example: after a warmup, I might do only one work set of
ten reps for each of 5 types of lifts. Or I might do 3 set of 3 reps for
the
5 lifts. If I'm working out every other day, then I'll do more sets for
sure, and possibly more reps, depending on my goal at the time. Overall,
the
thing to look at is your goal. Do you want more pure strength, strength
endurance, or pure endurance? Let your goal dicatate your structure.

--
JC

Eat less, exercise more.

--
"norsk" wrote in message
news:Ak7Yb.197609$U%5.1037720@attbi_s03...

"JC Der Koenig" wrote in message
om...
I don't have any problem getting through my workout, even with the
absence
of carbs in my diet. One thing that might help, which is a
powerlifter's
trick, is to give yourself plenty of rest between sets to let your ATP
recover fully. Of course you don't want to spend all day in the gym,
so
you'll have to reduce the total amount of sets you perform and you'll
also
have to be more selective with your lifts.

--
JC

Eat less, exercise more.


That worked great for me on Saturday but I just had nothing left on
Sunday.
Maybe I need to split my lifting days up a little more.


Norsk