The low carb powerlifting experiment

[Swole_2112]

Just today, I started back on the Bill Starr 5 X 5 program while doing a low carb (< 30g/day) diet. I've been on the diet for a little while now, but decided on the return to the lifting program because of a combination of time constraint and a want to get stronger. I know the combination of a low carb diet and a strength program seems ill-advised, but the other day, I was still able to squat, bench, and deadlift 495, 315, and 445, respectively. Also, that was after low carbing it for over a month at that point.

I'm anxious to see how my lifts progress with this approach.

[silver_shadow]

i presume this is a ketogenic diet?

[Swole_2112]

i presume this is a ketogenic diet?

Well, that really wasn't my aim, but if the carbs are low enough for it to be that, then yes, I guess it is.

[booey]

You're doing carb refeeds, right?

[Test-Daddy]

Been there.... done that.....beat myself up. I just did not recover fast enough

[booey]

Been there.... done that.....beat myself up. I just did not recover fast enough

Yeah sounds dangerous.

[dirty~d~]

A 5x5 on low carbs? If I'm working through a true 5x5 program I usually increase my carb intake to survive, but one of the beautiful things about this 'sport' is each person's body is different. If you find yourself stalling early on, don't be too surprised. Good luck. Are you going to log your results as you go?

[Swole_2112]

You're doing carb refeeds, right?

Once per week.


A 5x5 on low carbs? If I'm working through a true 5x5 program I usually increase my carb intake to survive, but one of the beautiful things about this 'sport' is each person's body is different. If you find yourself stalling early on, don't be too surprised. Good luck. Are you going to log your results as you go?

I'll log my lifts every Friday.

[booey]

Consider a 36 hour refeed.

[dirty~d~]

Once per week.


What are you willing to sacrifice through this experiment? What are you expecting to gain?

[Swole_2112]

Consider a 36 hour refeed.

How would you classify a refeed? When I say a refeed, I'm referring to a full blown cheat meal. When I do that, I go all out and eat just whatever the hell I feel like. Are you thinking of something different?

[Swole_2112]

What are you willing to sacrifice through this experiment? What are you expecting to gain?

Well, I'm hoping to gain some strength. What also plays a considerable role in this experiment is not so much what I'm hoping to gain, but what I want to keep. I know this sounds like vanity (and it is) but my face is kind of bloated when I eat carbs. When I'm going the very low carb/low sodium approach, my face is more sunken in and I like the look.

You asked what I am willing to sacrifice. I'm not really sure, but what do you figure I stand to lose?

[dirty~d~]

One cheat meal/week to replenish on a 5x5 routine??? Hmmm, might want to rethink that.

[dirty~d~]

Well, I'm hoping to gain some strength. What also plays a considerable role in this experiment is not so much what I'm hoping to gain, but what I want to keep. I know this sounds like vanity (and it is) but my face is kind of bloated when I eat carbs. When I'm going the very low carb/low sodium approach, my face is more sunken in and I like the look.

You asked what I am willing to sacrifice. I'm not really sure, but what do you figure I stand to lose?

With a low carb diet honestly, be willing to sacrifice strength gains and anticipate CNS burn out. A 5x5 format isn't what I would suggest for maintaining a look, but that's just my opinion from personal experience.

[Swole_2112]

One cheat meal/week to replenish on a 5x5 routine??? Hmmm, might want to rethink that.

What would you recommend? I appreciate your input.

[Swole_2112]

With a low carb diet honestly, be willing to sacrifice strength gains and anticipate CNS burn out. A 5x5 format isn't what I would suggest for maintaining a look, but that's just my opinion from personal experience.

I understand, but I chose it because I am relying on the high intensity of the program to (at least) maintain the size and strength that I've built up until this point.

[booey]

What would you recommend? I appreciate your input.

Surely, one cheat meal will be disastrous on this type of program. Do 24-36 hours of refeed. If you want to be strict about it, avoid fructose and sucrose but all other carbs are fair game. Consume carbs w/ a bit of protein every 2 - 2 1/2 hours over a 36 hour period, including waking up in the middle of the night, to replenish your glycogen storage. Avoid fats.

All out cheat days, aka shitloads (where you eat everything and anything), may work too. But you're going to have to play around with it.

[dirty~d~]

What would you recommend? I appreciate your input.

Increase your daily consumption and eliminate the cheat day approach.

[silver_shadow]

dude - you sound confused as hell.

first figure out what your goal is - i *think* it's to get slightly leaner and i would suggest you look up carb cycling or specifically lyle mcd's UD2. low carbs without a clear understanding of the subject is just a daft idea.

*** no offense disclaimer ***

[PeteM]

avoid fructose and sucrose

Interesting recomendation - why?

[silver_shadow]

^ you tend to bloat up after a low carb period followed by recarb with too much fructose & sucrose. other carb sources on the other hand work better at the nutrient partitioning under these circumstances.

[Swole_2112]

dude - you sound confused as hell.

first figure out what your goal is - i *think* it's to get slightly leaner and i would suggest you look up carb cycling or specifically lyle mcd's UD2. low carbs without a clear understanding of the subject is just a daft idea.

*** no offense disclaimer ***

Well, I tried to do some google research on Lyle's UD2 diet and all I found was a bunch of "Buy my book" links. However, I did do a little research on the subject of carb cycling in general. Very interesting. I think I'll give it a shot. However, not before my experiment is over.

[booey]

Interesting recomendation - why?

From Duchaine's Body Opus:

"Fructose is not directed into the blood. Fructose is converted to liver glycogen until the enzyme runs out, and then the rest is converted into triglycerides. Later, when blood glucose is too low, liver glycogen is converted back to glucose.

Since the [carb refeed] cycle is repeated every 7 days, the intial state of stored liver glycogen influences the rate of the descent into ketosis. A traditional infrequent carb-up would rightly include fructose, but for Recomposition we don't want a reglycogenated liver and we don't want a sugar that converts into fat; we only have 48 hours. In Recomposition, you should do your best to avoid fructose and sucrose. This is not an absolute rule, as I've seen many nice carb-ups that used fructose and sucrose. However, to better prepare for the upcoming cycle, we will concentrate on glucose, glucose polymers and starches."

He does however like fruit to kick the body out of ketosis right before the final depletion workout before the carb refeed.

[booey]

Well, I tried to do some google research on Lyle's UD2 diet and all I found was a bunch of "Buy my book" links. However, I did do a little research on the subject of carb cycling in general. Very interesting. I think I'll give it a shot. However, not before my experiment is over.

PM me your email address :)

[Nick]

The advantage to doing low rep strength training through a diet period isn't that u're gonna gain considerable strength, YOU WON'T. The advantage is that u can maintain more strength than you might otherwise focusing on the low rep heavy work. Which is really advantageous if you then plan to switch into a program to adding strength and size say in preparation for a competition. If your lifting is more for cosmetic reasons I don't see the point.

[Odoyal Rulez]

keep this updated