Low Carb Muscle / Strength Gain?
Can one be very low carb and still gain muscle or strength?
I am doing Wendlers 5/3/1 and am stalling on only the 3rd cycle. I eat very low carb (no starches, almost no fruit , very rare treats, some red wine) --pretty much steak, bacon, eggs and cabbage Im 42, been paleo for over a year and lift 3 times a week + walk every day.
My goal is health.
Any advice much appreciated!
Probably can, but probably pretty slowly.
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It's possible I suppose. I was never able to gain any substantial muscle on a low carb diet, and that was with including tubers in my postworkout meals.
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Are there any tried and tested strategies for this? Like eating carbs and lifting 3-5reps for a few months then going low carb and doing sets in the 12-15 range or... just trying to get the best of both worlds if possible...
Assuming you're happy with the low carb the first thing to try may be just throwing some carbs at the workouts.
Originally Posted by Chorlton
Carbs before as necessary for energy to do the workout.
Carb and protein after to max the anabolic response.
targeted ketogenic diet
or the much more elaborate
cyclic ketogenic diet
If you're trying to lose fat that's never going to mesh with max muscle gain regardless of carb.
Works fine for me. It might be difficult to put on tons of "mass", but I'm still getting stronger slowly. I'm way past any beginner gains though so slow is how its gonna come no matter how I eat. Then again I'm not VLC either. more like 75-100g range.
I'll try adding some sweet potato on workout days and see how that works out...
I had good gains for a while on low carb primal and 5-3-1.
I got down to 83kg with the upper two abs somewhat visible.
My gains in the gym slowed down, so I decided to experiment with incorporating some carbs and now I'm at 90kg with a 4-pack. So gained some weight, while losing some fat it seems (most of the weight difference is probably water and glycogen, honestly)
Sounds good Ghâshûl. I have been feeling a bit fatigued of late. I think my gains with very low carb are pretty much spent and I may even be losing strength right now. It's hard to reconcile the health benefits of VLC as expounded by Dr David Perimutter and others with the health benefits of gaining muscle mass and strength. I think Perimutter would suggest that I am not fully keto adapted, but my personal experience and common sense calls for a little more "balance".