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03-13-2015, 02:39 PM #1
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- Mar 2015
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Reintroducing carbs after palumbo/keto - Carb cycling advice
Hi all,
Just a little backstory - took an extended break form AAS over the last 2 years, and really shifted my focus towards living a healthier lifestyle, incorporating more strength, coming off carbs - and just guinea pigging a bunch of different diets ( Intermittent fasting, palumbo style cutting, full keto, combinations of both, etc ).
I really think I have lost a significant amount of muscle doing so...while previously being about 230-240lbs semi-soft at 5'6", being ON year-round, and using exogenous insulin in amounts up to 12iu's pre-WO...I came off everything, and probably lost about 30 - 35 lbs of size, with a little less bodyfat.
Currently I'm sitting at approx. 13-15% bf, and weigh 205lbs at 5'6".
Been doing the palumbo style diet for approx. 6 weeks (and straight keto for a long time prior to that) and would like to start reincorporating carbs into my diet, as I plan to take bodybuilding more seriously, and regain some of the muscle lost while retaining my current bf level.
My current training style definitely requires me to push myself a harder, and longer...and think I may need some carbs in there to start building muscle again.
Training split:
Sunday - OFF
Monday - Hammies / Calves
Tuesday - Chest
Wednesday - Back
Thursday - Quads / Calves
Friday - Arms
Saturday - Shoulders
Since its been awhile since I've eaten carbs on a regular basis, does the following look good?
Sunday - No carb day (0g)
Monday - High carb day (possibly 70 grams to start)
Tuesday - Moderate carb day (possibly 25-30g to start)
Wednesday - No carb day (0g)
Thursday - High carb day (possibly 70 grams to start)
Friday - Moderate carb day (possibly 25-30g to start)
Saturday - Moderate carb day (possibly 25-30g to start)
Also would you split the carbs pre / post workout - or all pre - or all post ??
Thanks!
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03-13-2015, 09:04 PM #2
Like your split, I've done a similar one in the past.
On your diet, while I haven't done keto, I have had to reintroduce calories post-show and I follow a John Meadows-type approach of VERY gradually adding in calories every week. I prefer to go on the conservatie side and add about 100 calories into my daily diet, wait a week an watch how I look/feel (bloat), then each week add another 100 calories of fat/carbs until I'm back to baseline. If I start to look sloppy or bloated, I back off. I've never had to do cardio in the offseason this way and stay very lean year round.
In your case coming out of keto, I like the cycling in the carbs but you might want to do low/moderate the first week or two and continue to gradually add more in that way until you get to what you have above. From high/moderate you can gradually transition to carbs every day. As for timing, I prefer to frame mine 80% around training pre/post, the rest at other meals. Hope that helps.2016 RX Member of the Year & March 2015 Member of the Month
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09-28-2016, 12:15 PM #3
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- Aug 2016
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There is something I do not understand, I have done straight keto (not Palumbo´s) before to get cut and has worked perfectly each time, I always get on single digits BF.
But you are saying that you have been doing the palumbo style diet for approx. 6 weeks and straight keto for a long time prior to that and you are still 13-15% bf???
How come?
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05-19-2017, 02:27 AM #4
Hi Guys
Please help me with this:-
Having been Keto for nearly 2 years, I am now prepping for a photoshoot and intend to exit keto but have problems filling out my muscles.
Tried out several carbing up sessions, ranging from 500 - 1200 gms of carbs with a variety of sources (fast & slow) and duration (12 hours - 2 days) but my muscles are still flat. The higher carb up sessions resulted in a watery look but muscles still flat.
May I seek advice from experts here who many help me attain the dry and full look for my photoshoot?
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