This question is somewhat two-fold. I am looking for some advice, and personal experiences, if possible.
First--I am a fitness competitor. I have a show in 12 weeks, which means I will be training quite intensely (sometimes twice a day). I know how you all feel about that aspect of training, and I am truly sorry, but until you compete and know exactly what it takes to get there, please don't lecture me on my training schedule. This is not my first rodeo.
Secondly--I've been LC/VLC/keto on and off for about a year now. The last time I competed, I was not VLC, but due to the training volume I assume I still reached ketosis anyway. This actually worked pretty well, and I am contemplating just going back to this way of eating as I was pretty happy with the results here.
Any other serious athletes has success with keto or vlc while training? I haven't competed while in this stage, and I am kind of skeptical that I don't need the carbs if I will be training so much.
Previously, my meal-plan was as follows:
am: chicken breast (6oz maybe), and apple and tbsp of natural almond butter pwo: usually a shake (vega) and a fruit (pear or frozen berries) lunch: 6oz bison and a BAS dinner: some other protein w steamed veggies snacks: usually berries or another shake
I have been able to tolerate eggs quite well again, as long as I don't overdo it, so I will probably have those in place of the am chicken (cause who wants to eat chicken for breakfast?). More thoughts?
EDIT: I am not so much into starchy tubers (potatoes, sweet potato, squash). It's dang hot outside, man.
Since you have time, why dont you carb load and see how you feel and look. A couple to three days of heavy carbs and protein with no fat?? I see it as a no brainer, you can not gain fat from carbs/protein over a two day period even if you ate til you puked and I would be willing to bet your muscles would love you for it. Any little bloat from excessive water could be shed in a day or two after that or minimized from the start by cutting sodium. Just load up on white rice/honey/no fat milk along with some arginine and glycerol, bet your muscles would be swole as heck. Two days after when the water comes out of ya, I bet youll look your best!
I wouldn't say keto, but definitely carb backloading. If I go VLC too long, I get destroyed. Sleep sucks, feel like crap, and can't perform as well. However, I'm a soccer player so the aerobic/anaerobic requirements are up there (hours each day of training on top of personal workouts and physical job.)
It's interesting. I do extremely well with my physical exertion when I stay low carb throughout the whole day, but as stated, I backload and just start to eat my carbs at night (5:00-8:00 PM). I feel at max performance doing this. It also allows me to maintain damn good body composition while keeping strength levels very high.
Mornings: Athletic greens, soccer practice, then a Shake (Almond milk, protein powder, cocoa nibs, butter or coconut oil, and cinnamon) Lunch: 2 medium chicken breasts with hot sauce (Then either a workout or off to work) Dinner: Raw salad and a big piece of red meat with 2 potatoes and/or white rice Nightly Snack: Raw honey with nuts and fruit. Occasionally raw grass-fed milk.
Training two times a day isn't an issue. There are SO many variables involved. I think, as always, you have to experiment, listen to your body, document your findings, and discover what works the best for your body.
After Ketosis...Going back on the carbs 6 Answers