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Thread: Working out in ketosis: Primal Blueprint vs Stronglifts 5X5 page

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    NothingLasts's Avatar
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    Working out in ketosis: Primal Blueprint vs Stronglifts 5X5

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    For somebody who is transitioning to a ketogenic lifestyle (not cyclical with carb refeeds, but all out keto) would you recommend following Mark's primal blueprint regimen or something along the lines of Stronglifts 5X5/Starting Strength?

    I'm a 25yo 5'8 male, 155 pounds and around 10% body fat looking to put on a bit more muscle but mostly to lean out. I'm 2 weeks into transitioning from strict primal/paleo to full on ketosis (40g total carbs per day, 20g net carbs); I suspect i'll be all the way there in another week or so. I'm not sure whether to sign up for a gym and work on weighted squats/deadlifts 3X a week like the Stronglifts or Starting Strength programs would have it, or just continue following Mark's bodyweight protocol (LHT) 3X per week. If I choose the primal protocol, I will probably skip the sprints for a while (at least until i'm very well adapted to ketosis, as they seem to be very glycogen demanding)

    What are your thoughts?

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    If being in ketosis is a priority, something like Stronglifts or Starting Strength probably wouldn't go very well. Personally, I wouldn't want to be doing multiple sets of heavy squats without some fruit or sweet potatoes in my belly . Mark's routine or a similar bodyweight program would be the better choice. You might be able to do a barbell program with slower weight increases. Do some research on 5/3/1.
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    Also, I have my own olympic barbell (6 foot) with 70 pounds added weight on it (for a total of 110, I believe)
    Would incorporating this into the LHT routine result in better gains/hypertrophy than working toward something like pistol squats, perhaps? Or should I stick with the unmodified LHT workouts?
    I think i'm tending toward just continuing the primal bodyweight thing... my ultimate goal is to get better at gymnastics/messing around at the ring park, anyway...I would just like to lean out a bit more and figured lean mass would be the best way to lose a little extra belly fat

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    Additionally, does anybody have any positive experience using kettlebells in ketosis, or are they too glycogen demanding?

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    If you are 25 and so thin why not just go all out now and do regular SS while eating more? I wish I had done that when I was younger. Just a thought... I understand everyone has different goals/desires.

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    Quote Originally Posted by StupidFatHobbit View Post
    If you are 25 and so thin why not just go all out now and do regular SS while eating more? I wish I had done that when I was younger. Just a thought... I understand everyone has different goals/desires.
    ^ This.

    Probably better to focus on a lean bulk rather than focus on fat loss at all.

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    Well the reason i'm going ahead with the nutritional ketosis experiment is that so far it has been wonderful to 1) alleviate my poor digestion/IBS that I continued to experience on standard paleo/moderate carb eating and 2) curb my cravings and constant preoccupation with food that I experience whenever I eat carbs (particularly fruit but really all carbs)
    I'm doing 40g total/20g net carbs per day now for the next few weeks, and then i'll up them to 50-100 total carbs but I think i'll remain in that zone pretty much indefinitely, as i'm really enjoying the way I feel on this way of eating.

    What would you recommend for a lean bulk? Can I do this as effectively on a high fat low carb diet? I'm not looking to get huge, i'm mostly satisfied with my degree of lean mass now; I would just like to lean out/reveal the abs a bit more.

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    I would do a HIT workout 1-2x/week. Something like that from Body by Science or that Drew Bayes does would work.

    High Intensity Training by Drew Baye - Bodybuilding, Nutrition, Fitness and Health

    Seriously, low carb and HIT were made for each other. Less frequent workouts of high intensity and short duration that still provide a huge stimulus for muscle growth.

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    Thanks Neckhammer - I like that idea. Could a bodyweight HIT protocal be as effective, or must I sign up for a gym and use the machines for this sort of thing? That's what kept me from starting Body by Science...the only gym around here with Nautilus machines is realllly frickin expensive

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    Goldie's Avatar
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    Primal Blueprint Expert Certification
    You might want to check out Peter Attia's The Eating Academy | Peter Attia, M.D. The Eating Academy | Peter Attia, M.D. He's an expert on ketosis and does some crazy workouts--just search his site for "ketosis".

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