First off I am not posting this in the Keto Section on purpose to help try and avoid Biased opinions, Thinking most people that are super into keto will just say yes do it in the main keto forum area with out looking at the full picture of things, Though I know some of them will migrate over to here.
My main goal right now is to lose weight and not lose muscle. Cause once i get to 10-12% body fat percentages I want to bulk up and get some size. I am 5'9" tall 200 pounds and about 25% body fat. I plan on eating at a 750 Caloric deficit to lose 1.5 pounds / week. Id like to be around 160-165 pounds before I start bulking. Keep In mind newbie gains I have not started working out yet and basically never have other than 2 weeks my whole life. My first work out is tonight actually.
I am newly looking into Keto diet never looked at it till today would this be a bad option for what I am wanting? It tells you to eat 30% Protein, 5% Carbs, & 65% fats. My understanding is if you do this to lose weight and go back to eating carbs all your weight comes back??? If this is the case How would you eat all the carbs that you need for energy and gain raw muscle mass? or do you just eat more fats since those replace the carbs to build muscle size?
My maintenance calories for a day I do both go to the gym & workout are 3050 Calories, subtract 750 for deficit Ill be eating 2,300 calories the days i do both go to work and workout. this comes out to be 172.5g Protein / 29g Carbs / 166g Fats for that particular day.
I am starting with SL 5x5 style work out cause I am new and never really lifted. I read building strength first will make you increase size faster later, cause when you go for hypertrophy work outs you are able to lift heavier with the new strength levels?
My Workout is based off SL 5x5 I just added stuff to it. such as additional lifts to increase lats, shoulder width cause I have wide hips and traps mine are small.
A-Day & B-Day alternate like normal SL 5x5
C-Day is only Saturdays.
A-Days:
Squats 5x5
Bench Press 5x5
Barbell Row 5x5
Dips 3x10
Skull Crusher 2x8
Lateral Raises 2x8
Leg Raises 3x10
----------------------------------------
B-Days:
Squats 5x5
Overhead Press 5x5
Deadlift 1x5
Chinups 3x10
Heavy Cable Crunch pull-down 3x12
Barbell Curl 2x8
Barbell Shrugs 3x12
---------------------------------------
C-Days:
HIIT Stationary Cycle - 8 sets of ( 30 seconds 100% effort then 30 seconds at 50% effort full minute = 1 set) do these 8 times back to back no rest
5 minute Cool down
Barbell Shrugs 3x12
Leg Raises 3x10
My main goal right now is to lose weight and not lose muscle. Cause once i get to 10-12% body fat percentages I want to bulk up and get some size. I am 5'9" tall 200 pounds and about 25% body fat. I plan on eating at a 750 Caloric deficit to lose 1.5 pounds / week. Id like to be around 160-165 pounds before I start bulking. Keep In mind newbie gains I have not started working out yet and basically never have other than 2 weeks my whole life. My first work out is tonight actually.
I am newly looking into Keto diet never looked at it till today would this be a bad option for what I am wanting? It tells you to eat 30% Protein, 5% Carbs, & 65% fats. My understanding is if you do this to lose weight and go back to eating carbs all your weight comes back??? If this is the case How would you eat all the carbs that you need for energy and gain raw muscle mass? or do you just eat more fats since those replace the carbs to build muscle size?
My maintenance calories for a day I do both go to the gym & workout are 3050 Calories, subtract 750 for deficit Ill be eating 2,300 calories the days i do both go to work and workout. this comes out to be 172.5g Protein / 29g Carbs / 166g Fats for that particular day.
I am starting with SL 5x5 style work out cause I am new and never really lifted. I read building strength first will make you increase size faster later, cause when you go for hypertrophy work outs you are able to lift heavier with the new strength levels?
My Workout is based off SL 5x5 I just added stuff to it. such as additional lifts to increase lats, shoulder width cause I have wide hips and traps mine are small.
A-Day & B-Day alternate like normal SL 5x5
C-Day is only Saturdays.
A-Days:
Squats 5x5
Bench Press 5x5
Barbell Row 5x5
Dips 3x10
Skull Crusher 2x8
Lateral Raises 2x8
Leg Raises 3x10
----------------------------------------
B-Days:
Squats 5x5
Overhead Press 5x5
Deadlift 1x5
Chinups 3x10
Heavy Cable Crunch pull-down 3x12
Barbell Curl 2x8
Barbell Shrugs 3x12
---------------------------------------
C-Days:
HIIT Stationary Cycle - 8 sets of ( 30 seconds 100% effort then 30 seconds at 50% effort full minute = 1 set) do these 8 times back to back no rest
5 minute Cool down
Barbell Shrugs 3x12
Leg Raises 3x10
from Bodybuilding.com Forums - Nutrition https://ift.tt/2Q1M47O
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