Umm, can I get some advice from excercise experts?

Makeitgreen · 02-26-2009, 02:05 PM

HI all, I need a little pep talk and maybe some advice from the excercising experts!

I'm on day 4 of induction, I have not been on an eating plan for about 8 years. I've been working out for a few weeks, but today while lifting (I use the machines at the gym) I noticed I was lifting less weight than I did before induction. I had a decent amount of energy, that wasn't the problem. I just feel like I'm not as strong.

Is this normal? Am I losing muscle? Or am I just a little weak because I'm still detoxing from carbs? I didn't really work out as much when I did this diet before so I have nothing to compare it to.

I plugged everything I'm eating into ****** on day two and saw that I was getting too many carbs (30 g) so I cut back yesterday and tried to only eat meat and eggs. By the end of the day I felt rotten and ate a salad, which I was told by the members here I should do. Duh, I should have known, but I was trying TOO hard.

Today, I've had a boiled egg for breakfast, then a salad with leftover meats ~ chicken, beef and peppers, and even a couple shrimp. It wasn't alot of meat, maybe 4 oz, possibly 6?

I'm drinking about a gallon of water a day and last night I had 4 cups of camomile tea because I was craving junk so I kept sipping tea with a bit of splenda (better'n eating half a cake I'd say, which is what I wanted to do!).

Am I doing something wrong?

lowcarber2.0 · 02-26-2009, 02:57 PM

I'm not an exercise expert at all. But I am going to answer anyway. There have been studies that show the Atkins diet lowers peoples endurance, which is fine depending on how much you need in your daily life. I think if you work out a lot, and lift weights, etc, maybe you should raise your carb level. How much do you have to lose? You aren't losing muscle. You just have less energy from carbs, in my opinion bad energy that causes false hunger pangs. But vegetables are good for you and you need them. If you burn a lot of energy you might need more (you might need the carbs in them)

ChrisNTX · 02-26-2009, 08:27 PM

Quote:

Originally Posted by Makeitgreen

HI all, I need a little pep talk and maybe some advice from the excercising experts!

I'm on day 4 of induction, I have not been on an eating plan for about 8 years. I've been working out for a few weeks, but today while lifting (I use the machines at the gym) I noticed I was lifting less weight than I did before induction. I had a decent amount of energy, that wasn't the problem. I just feel like I'm not as strong.

Is this normal? Am I losing muscle? Or am I just a little weak because I'm still detoxing from carbs? I didn't really work out as much when I did this diet before so I have nothing to compare it to.

I plugged everything I'm eating into ****** on day two and saw that I was getting too many carbs (30 g) so I cut back yesterday and tried to only eat meat and eggs. By the end of the day I felt rotten and ate a salad, which I was told by the members here I should do. Duh, I should have known, but I was trying TOO hard.

Today, I've had a boiled egg for breakfast, then a salad with leftover meats ~ chicken, beef and peppers, and even a couple shrimp. It wasn't alot of meat, maybe 4 oz, possibly 6?

I'm drinking about a gallon of water a day and last night I had 4 cups of camomile tea because I was craving junk so I kept sipping tea with a bit of splenda (better'n eating half a cake I'd say, which is what I wanted to do!).

Am I doing something wrong?

The primary source of fuel for intense and immediate exercise is glycogen. You depleted your glycogen stores which also affects intracellular fluid/leverage factors which can make you "weaker". Why not take some simple carbs with a bit of protein before you workout. A bit of carbs to fuel your workouts with minimal impact on your induction phase.

Makeitgreen · 02-27-2009, 02:56 PM

Thanks Chris and LoCarber!

LoCarber, it's good to know I'm not losing muscle, this is my main concern. Since I'm not, I want to see the weight come off as quickly as possible.

Chris, I think I will be increasing my carbs in a couple weeks. I weigh about 170 right now and I have several goals. My first one is 10 lbs, but I want to drop it quickly, for an event at the end of March. The next is another 20 lbs, and I am willing to work on this as slowly as necessary, and finally, I want to eventually get down to the middle of my ideal weight range, maybe about 130, which would be another 10 lbs to lose.

I know that the first goal is a bit idiotic, but I can't help it!

ChrisNTX · 02-27-2009, 03:54 PM

Quote:

Originally Posted by Makeitgreen

Thanks Chris and LoCarber!

LoCarber, it's good to know I'm not losing muscle, this is my main concern. Since I'm not, I want to see the weight come off as quickly as possible.

Chris, I think I will be increasing my carbs in a couple weeks. I weigh about 170 right now and I have several goals. My first one is 10 lbs, but I want to drop it quickly, for an event at the end of March. The next is another 20 lbs, and I am willing to work on this as slowly as necessary, and finally, I want to eventually get down to the middle of my ideal weight range, maybe about 130, which would be another 10 lbs to lose.

I know that the first goal is a bit idiotic, but I can't help it!

The goal isn't idiotic, but it doesn't mix well given the fact that low carbing for you at the moment is having a negative impact on your training. Why not a compromise and just cycle your carbs onto your training days? Some strategically timed carbs around your training days while maintaining a caloric deficit and low carbs on your off days. Let's see, a bit of carbs to train intensely and maintain strength and muscle and a caloric deficit to lose bodyfat...sounds like a winner to me.

Makeitgreen · 02-27-2009, 03:59 PM

So Chris, in your opinion, I will probably lose fat and gain muscle more quickly in the short run (end of march) if I add a bit of carbs prior to workouts?

If so, I have a couple questions. When do I eat these carbs, 30 mins before excercise? How much? what kind?

Thank you, I really appreciate your help!

ChrisNTX · 02-27-2009, 04:46 PM

Quote:

Originally Posted by Makeitgreen

So Chris, in your opinion, I will probably lose fat and gain muscle more quickly in the short run (end of march) if I add a bit of carbs prior to workouts?

If so, I have a couple questions. When do I eat these carbs, 30 mins before excercise? How much? what kind?

Thank you, I really appreciate your help!

I don't think fatloss will be quicker, but it will not impede fatloss as a caloric deficit, not ketosis is required for weight/fatloss. The addition of carbs prior to training will ensure that you can train with an optimal intensity to maintain strength and muscle. I don't like to prescribe specific quanities as I am a CPT, so I concede to a Register Dietician. A general recommendation would be some simple carbs with quickly digested protein about 30-60 min prior

Makeitgreen · 02-27-2009, 04:57 PM

Thanks so much!

inatic · 02-28-2009, 02:22 PM

i often eat about 32grams of carbs from swt tator,br rice or about 40g of oats WITH a lean source of protein about an hour prior to training.

Makeitgreen · 02-28-2009, 03:38 PM

Quote:

Originally Posted by inatic

i often eat about 32grams of carbs from swt tator,br rice or about 40g of oats WITH a lean source of protein about an hour prior to training.

Great. I LOVE sweet potatoes!

BrianSCohen · 03-01-2009, 08:37 AM

Quote:

Originally Posted by Makeitgreen

HI all, I need a little pep talk and maybe some advice from the excercising experts!

I'm on day 4 of induction, I have not been on an eating plan for about 8 years. I've been working out for a few weeks, but today while lifting (I use the machines at the gym) I noticed I was lifting less weight than I did before induction. I had a decent amount of energy, that wasn't the problem. I just feel like I'm not as strong.

Is this normal? Am I losing muscle? Or am I just a little weak because I'm still detoxing from carbs? I didn't really work out as much when I did this diet before so I have nothing to compare it to.

I plugged everything I'm eating into ****** on day two and saw that I was getting too many carbs (30 g) so I cut back yesterday and tried to only eat meat and eggs. By the end of the day I felt rotten and ate a salad, which I was told by the members here I should do. Duh, I should have known, but I was trying TOO hard.

Today, I've had a boiled egg for breakfast, then a salad with leftover meats ~ chicken, beef and peppers, and even a couple shrimp. It wasn't alot of meat, maybe 4 oz, possibly 6?

I'm drinking about a gallon of water a day and last night I had 4 cups of camomile tea because I was craving junk so I kept sipping tea with a bit of splenda (better'n eating half a cake I'd say, which is what I wanted to do!).

Am I doing something wrong?

Hey now. Hold on. A key purpose of Atkins induction is to adapt your body. In your previous life, you lived as a carbohydrate creature, all your energy came from carbs. Now, the new you will be a ketogenic creature, much of your energy will come from fat. Fat will be converted by your liver into things called ketones and that is going to fuel almost your entire existence.

Now this transition does not happen overnight, your body has to initiate to the biological process to make that happen. It takes a week or two. That is the induction phase. The fact that you lack energy and feel totally drained is normal. Step back and tell yourself this is a transient condition. Your energy levels will surge back up to their previous levels and you will be able to lift just as much as before. Just give it time. Don't go and disrupt the progress you have made by eating carbs and reverting back to your carb based energy system. Stick with it and you will be pleased with the results.

Makeitgreen · 03-01-2009, 10:03 AM

Quote:

Originally Posted by BrianSCohen

Hey now. Hold on. A key purpose of Atkins induction is to adapt your body. In your previous life, you lived as a carbohydrate creature, all your energy came from carbs. Now, the new you will be a ketogenic creature, much of your energy will come from fat. Fat will be converted by your liver into things called ketones and that is going to fuel almost your entire existence.

Now this transition does not happen overnight, your body has to initiate to the biological process to make that happen. It takes a week or two. That is the induction phase. The fact that you lack energy and feel totally drained is normal. Step back and tell yourself this is a transient condition. Your energy levels will surge back up to their previous levels and you will be able to lift just as much as before. Just give it time. Don't go and disrupt the progress you have made by eating carbs and reverting back to your carb based energy system. Stick with it and you will be pleased with the results.

Brian, I've had several responses and all of them had their merits. However, I DO agree with you that I have to stick out induction. I will consider using sweet potatoes to up my carbs a bit before a workout, AFTER induction. Clearly inatic and Chris ain't no newbies to weightloss and working out!

My question was basically to make sure I'm not losing MUSCLE. That scared me a little, because I need all my muscle (what little I've got!) to burn off all the excess fat that I simply WILL NOT live with anymore! I think I got my answer... I'm not losing muscle, I'm just "detoxing".

Brian, I appreciate you giving me a shove! This is the stuff that keeps me coming back to these boards! The honesty of several members gives me insight that I can't get from doing a google search.

lowcarber2.0 · 03-03-2009, 06:32 AM

MakeitGreen, when you lose weight you will always burn some muscle. I have read about several studies where they compared weight loss between low fat and low carb and in all of them less muscle was lost in low carb.

Also Brian has a very good point. Once you get used to the diet you will not notice too much of a difference in your workouts. It took several weeks for me to get the same high energy naturally I got from carbs though. I think if muscle is more important than fat loss to you, than eat carbs before a workout. If fat loss is more important...let your body adjust and stay on induction.

Makeitgreen · 03-03-2009, 01:15 PM

Low Carber, are you saying that if I eat carbs before a workout I'd probably have less muscle loss?

I did not know that it's a given that you're going to lose some muscle, no matter what.

I WANT muscle to be my main concern. That sounds smarter. But honestly, I wouldn't work out at all if I weren't overweight. I want the fat off. I want my face to be slim and I want to get rid of the fat on my belly the most. After I accomplish the fat loss, then I'll be more concerned with which muscles to tone, etc.

But I sure don't want to LOSE any muscle! I'm weak enough!

inatic · 03-03-2009, 01:25 PM

you have less muscle loss if you keep your proten up(and wt train!). The carbs help with energy and recovery should you decide to go that route.

Those that prefer to stay low/ish carb, add some carbs PRE training (and post if that works for ya)and then go back to their reg diet. Natually you have to adjust cals because for most, it does also matter.
You have to feel out what works best for YOU. There is no magic to LC but some find that the appetite control and for some, cutting out glutens, make them feel better.

Makeitgreen · 03-03-2009, 01:46 PM

inatic, I think that's it. It's the apetite control. It's AWESOME!

That's the big reason I decided to go low carb again. I was working out and trying to "watch what I eat" but I was starving constantly. and I'd try to fill up with cereal at night, which just made me hungrier.

There's two reasons I'm sticking out induction for now. One is, I feel that I just HAVE to follow induction as best I can for the two weeks. I made that commitment to myself, and I am forcing myself to stick it out. After the two weeks, I will probably add a bit of carbs.

The second reason is the appetite control. I'm AFRAID to eat any carbs, I'm afraid I'll get hungry!

BigBottomBlogger · 10-24-2009, 10:30 AM

I just want to thank everyone who posted on this thread. This is exactly the question I came to ask today, and all of this information is very helpful...even tho it is a few months old.

I am hitting the gym for my first full-ketosis workout. I will expect to not feel quite as strong as I normally might...but I will understand that my body might take a week or two to become more efficient in this low carb state. I am taking some salty almonds along in my fanny pack just in case I feel a little dizzy...and am going to go hydrate right now. Wish me luck.

I look forward to reading and learning more from you all.

I'd love to hear from anyone/everyone who is a runner and weight lifter who is also maintaining ketosis. Any and all advice and info would be much appreciated!

chiody · 10-25-2009, 05:19 PM

For many wks. when I switched to VLC, with the fat burning running strong, my relative strength cycling was reduced significantly. I pressed on knowing my liver WAS utilizing my fat stores for glycogen and the process would be slower than normal carb consumption. "Bonking" is a real phenomenon when you completely use up glycogen (usually after 2.5 hours on the bike) and the bodies natural conversion to burning fat to produce glycogen stores. Remember, with induction, you are essentially "always" bonking. Expect the lower energy levels as it IS normal.

The "light at the end of the tunnel" is, eventually you WILL REGAIN the strength and stamina you are used to. It took me several months of adjustment to really get "back" what I had prior to VLC completely.

BigBottomBlogger · 10-25-2009, 06:37 PM

Thanks for this info. I did 45 min weights and then ran 3 miles and was sort of expecting the worst..and went at a slower pace than normal...but felt FINE. Good, in fact...and I was even able to increase my weights on a couple machines. Go figure.

My realization is that....I have likely been in ketosis during exercise for the prior 7 months already..without knowing it. My net carbs have averaged 100 a day for the past 7 months.....so maybe I was already going in and out of it....? Would that make sense?

02-26-2009, 02:05 PM	#1
Makeitgreen Senior LCF Member Join Date: Feb 2009 Location: Hemet, CA Posts: 554 Gallery: Makeitgreen Stats: 175/167 WOE: Atkins Start Date: Februay 23, 09	Umm, can I get some advice from excercise experts? HI all, I need a little pep talk and maybe some advice from the excercising experts! I'm on day 4 of induction, I have not been on an eating plan for about 8 years. I've been working out for a few weeks, but today while lifting (I use the machines at the gym) I noticed I was lifting less weight than I did before induction. I had a decent amount of energy, that wasn't the problem. I just feel like I'm not as strong. Is this normal? Am I losing muscle? Or am I just a little weak because I'm still detoxing from carbs? I didn't really work out as much when I did this diet before so I have nothing to compare it to. I plugged everything I'm eating into ****** on day two and saw that I was getting too many carbs (30 g) so I cut back yesterday and tried to only eat meat and eggs. By the end of the day I felt rotten and ate a salad, which I was told by the members here I should do. Duh, I should have known, but I was trying TOO hard. Today, I've had a boiled egg for breakfast, then a salad with leftover meats ~ chicken, beef and peppers, and even a couple shrimp. It wasn't alot of meat, maybe 4 oz, possibly 6? I'm drinking about a gallon of water a day and last night I had 4 cups of camomile tea because I was craving junk so I kept sipping tea with a bit of splenda (better'n eating half a cake I'd say, which is what I wanted to do!). Am I doing something wrong?

02-27-2009, 02:56 PM	#4
Makeitgreen Senior LCF Member Join Date: Feb 2009 Location: Hemet, CA Posts: 554 Gallery: Makeitgreen Stats: 175/167 WOE: Atkins Start Date: Februay 23, 09	Thanks Chris and LoCarber! LoCarber, it's good to know I'm not losing muscle, this is my main concern. Since I'm not, I want to see the weight come off as quickly as possible. Chris, I think I will be increasing my carbs in a couple weeks. I weigh about 170 right now and I have several goals. My first one is 10 lbs, but I want to drop it quickly, for an event at the end of March. The next is another 20 lbs, and I am willing to work on this as slowly as necessary, and finally, I want to eventually get down to the middle of my ideal weight range, maybe about 130, which would be another 10 lbs to lose. I know that the first goal is a bit idiotic, but I can't help it! Last edited by Makeitgreen; 02-27-2009 at 02:57 PM..

03-03-2009, 01:25 PM	#15
inatic Way too much time on my hands! Join Date: Jul 2002 Location: Alpharetta,Ga. Posts: 17,809 Gallery: inatic Stats: 182+/126 5'4 50!yo 16/4 5 kidlets later! WOE: Coach:Erik Ledin leanbodies consulting Start Date: LowER C since 2/02 wt training 10/15/02	you have less muscle loss if you keep your proten up(and wt train!). The carbs help with energy and recovery should you decide to go that route. Those that prefer to stay low/ish carb, add some carbs PRE training (and post if that works for ya)and then go back to their reg diet. Natually you have to adjust cals because for most, it does also matter. You have to feel out what works best for YOU. There is no magic to LC but some find that the appetite control and for some, cutting out glutens, make them feel better. __________________ Ileen hashi's/hypothyroid Coached: Erik Ledin, Leanbodies Consulting

10-24-2009, 10:30 AM	#17
BigBottomBlogger Junior LCF Member Join Date: Oct 2009 Location: NW USA Posts: 15 Gallery: BigBottomBlogger Stats: 5'11" 253/188/163 WOE: Geno Type with VLC...started VLC 10/19 Start Date: March 17, 2009	Thanks I just want to thank everyone who posted on this thread. This is exactly the question I came to ask today, and all of this information is very helpful...even tho it is a few months old. I am hitting the gym for my first full-ketosis workout. I will expect to not feel quite as strong as I normally might...but I will understand that my body might take a week or two to become more efficient in this low carb state. I am taking some salty almonds along in my fanny pack just in case I feel a little dizzy...and am going to go hydrate right now. Wish me luck. I look forward to reading and learning more from you all. I'd love to hear from anyone/everyone who is a runner and weight lifter who is also maintaining ketosis. Any and all advice and info would be much appreciated!

Thread Tools
Show Printable Version
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

02-26-2009, 02:57 PM	#2
lowcarber2.0 Junior LCF Member Join Date: Feb 2009 Posts: 29 Gallery: lowcarber2.0 Start Date: October 2008	I'm not an exercise expert at all. But I am going to answer anyway. There have been studies that show the Atkins diet lowers peoples endurance, which is fine depending on how much you need in your daily life. I think if you work out a lot, and lift weights, etc, maybe you should raise your carb level. How much do you have to lose? You aren't losing muscle. You just have less energy from carbs, in my opinion bad energy that causes false hunger pangs. But vegetables are good for you and you need them. If you burn a lot of energy you might need more (you might need the carbs in them)

02-27-2009, 03:59 PM	#6
Makeitgreen Senior LCF Member Join Date: Feb 2009 Location: Hemet, CA Posts: 554 Gallery: Makeitgreen Stats: 175/167 WOE: Atkins Start Date: Februay 23, 09	So Chris, in your opinion, I will probably lose fat and gain muscle more quickly in the short run (end of march) if I add a bit of carbs prior to workouts? If so, I have a couple questions. When do I eat these carbs, 30 mins before excercise? How much? what kind? Thank you, I really appreciate your help!

02-27-2009, 04:57 PM	#8
Makeitgreen Senior LCF Member Join Date: Feb 2009 Location: Hemet, CA Posts: 554 Gallery: Makeitgreen Stats: 175/167 WOE: Atkins Start Date: Februay 23, 09	Thanks so much!

02-28-2009, 02:22 PM	#9
inatic Way too much time on my hands! Join Date: Jul 2002 Location: Alpharetta,Ga. Posts: 17,809 Gallery: inatic Stats: 182+/126 5'4 50!yo 16/4 5 kidlets later! WOE: Coach:Erik Ledin leanbodies consulting Start Date: LowER C since 2/02 wt training 10/15/02	i often eat about 32grams of carbs from swt tator,br rice or about 40g of oats WITH a lean source of protein about an hour prior to training.

03-03-2009, 06:32 AM	#13
lowcarber2.0 Junior LCF Member Join Date: Feb 2009 Posts: 29 Gallery: lowcarber2.0 Start Date: October 2008	MakeitGreen, when you lose weight you will always burn some muscle. I have read about several studies where they compared weight loss between low fat and low carb and in all of them less muscle was lost in low carb. Also Brian has a very good point. Once you get used to the diet you will not notice too much of a difference in your workouts. It took several weeks for me to get the same high energy naturally I got from carbs though. I think if muscle is more important than fat loss to you, than eat carbs before a workout. If fat loss is more important...let your body adjust and stay on induction.

03-03-2009, 01:15 PM	#14
Makeitgreen Senior LCF Member Join Date: Feb 2009 Location: Hemet, CA Posts: 554 Gallery: Makeitgreen Stats: 175/167 WOE: Atkins Start Date: Februay 23, 09	Low Carber, are you saying that if I eat carbs before a workout I'd probably have less muscle loss? I did not know that it's a given that you're going to lose some muscle, no matter what. I WANT muscle to be my main concern. That sounds smarter. But honestly, I wouldn't work out at all if I weren't overweight. I want the fat off. I want my face to be slim and I want to get rid of the fat on my belly the most. After I accomplish the fat loss, then I'll be more concerned with which muscles to tone, etc. But I sure don't want to LOSE any muscle! I'm weak enough!

03-03-2009, 01:46 PM	#16
Makeitgreen Senior LCF Member Join Date: Feb 2009 Location: Hemet, CA Posts: 554 Gallery: Makeitgreen Stats: 175/167 WOE: Atkins Start Date: Februay 23, 09	inatic, I think that's it. It's the apetite control. It's AWESOME! That's the big reason I decided to go low carb again. I was working out and trying to "watch what I eat" but I was starving constantly. and I'd try to fill up with cereal at night, which just made me hungrier. There's two reasons I'm sticking out induction for now. One is, I feel that I just HAVE to follow induction as best I can for the two weeks. I made that commitment to myself, and I am forcing myself to stick it out. After the two weeks, I will probably add a bit of carbs. The second reason is the appetite control. I'm AFRAID to eat any carbs, I'm afraid I'll get hungry!

10-25-2009, 05:19 PM	#18
chiody Major LCF Poster! Join Date: Oct 2009 Location: Chicago, IL Posts: 2,662 Gallery: chiody Stats: 245/153/165 6'0" Diabetic T2, No Meds 22 yrs. WOE: LC/Paleo/IF (Maintenance) HbA1C 4.5 2011	For many wks. when I switched to VLC, with the fat burning running strong, my relative strength cycling was reduced significantly. I pressed on knowing my liver WAS utilizing my fat stores for glycogen and the process would be slower than normal carb consumption. "Bonking" is a real phenomenon when you completely use up glycogen (usually after 2.5 hours on the bike) and the bodies natural conversion to burning fat to produce glycogen stores. Remember, with induction, you are essentially "always" bonking. Expect the lower energy levels as it IS normal. The "light at the end of the tunnel" is, eventually you WILL REGAIN the strength and stamina you are used to. It took me several months of adjustment to really get "back" what I had prior to VLC completely.

10-25-2009, 06:37 PM	#19
BigBottomBlogger Junior LCF Member Join Date: Oct 2009 Location: NW USA Posts: 15 Gallery: BigBottomBlogger Stats: 5'11" 253/188/163 WOE: Geno Type with VLC...started VLC 10/19 Start Date: March 17, 2009	Thanks for this info. I did 45 min weights and then ran 3 miles and was sort of expecting the worst..and went at a slower pace than normal...but felt FINE. Good, in fact...and I was even able to increase my weights on a couple machines. Go figure. My realization is that....I have likely been in ketosis during exercise for the prior 7 months already..without knowing it. My net carbs have averaged 100 a day for the past 7 months.....so maybe I was already going in and out of it....? Would that make sense?