Low carb diet - workouts are suffering with no energy to do anything. Help?

Colibri

Basically, I've been following a paleo low carb diet for the last while and really cut back on the carbs 2 weeks ago. I'm aiming for under 30g a day, just to get into ketosis and lose the last few pounds to get to 10-12% bodyfat.


The problem is, I'm pooped during the workouts and feel very weak. My maximum pullup number is 10 slow full ROM pulls, but as of recent I am struggling to do 5 with proper form.


I know this has to do with the little amount of carbohydrates being ingested into my body, but I am comfortable in my diet right now (willing to change). Current macros are moderate/high protein, moderate fat, low carb. Calories are usually 1600+ a day, not often at maintenance. Currently around 155lbs in weight at 15% bodyfat.


Strength train 3x a week doing a bodyweight/gymnastic type programme. What would you guys say I do? How hard is it for one to lose weight with a higher carb count?

Thanks all!

25215615

Colibri wrote: »

Basically, I've been following a paleo low carb diet for the last while and really cut back on the carbs 2 weeks ago. I'm aiming for under 30g a day, just to get into ketosis and lose the last few pounds to get to 10-12% bodyfat.


The problem is, I'm pooped during the workouts and feel very weak. My maximum pullup number is 10 slow full ROM pulls, but as of recent I am struggling to do 5 with proper form.


I know this has to do with the little amount of carbohydrates being ingested into my body, but I am comfortable in my diet right now (willing to change). Current macros are moderate/high protein, moderate fat, low carb. Calories are usually 1600+ a day, not often at maintenance. Currently around 155lbs in weight at 15% bodyfat.


Strength train 3x a week doing a bodyweight/gymnastic type programme. What would you guys say I do? How hard is it for one to lose weight with a higher carb count?

Thanks all!

Few questions

How long have you been on this training program ?

When was the last time you had a down week (Recovery week)

I don't think your not eating enough calories. Your body will need extra protein and fat as you have eliminated of carbs.

Look at cycling your calories throughout the week. Eat extra calories on your training days and then drop them slightly on your off days.

Your body might not be in ketosis yet either. Not everyone goes in to ketosis straight away. It can take some people a few weeks.

Give it another couple of weeks and then try introducing pre workout carbs. Something like lucozade would be a decent pre work fuel.

Also try consuming caffeine pre workout

Colibri

25215615 wrote: »

Few questions

How long have you been on this training program ?

This program? About 4 weeks now. I've only modified the movements, the programming and set/rep schemes remained the same

When was the last time you had a down week (Recovery week)

2 weeks ago, came back stronger!

Personally I don't think your not eating enough calories.
Look at cycling your calories throughout the week. Eat extra calories on your training days and then drop them slightly on your off days.

Cycling calories, ala more leangains style?

Your body might not be in ketosis yet either. Not everyone goes in to ketosis straight away. It can take some people a few weeks.

I'm probably not in ketosis but I really feel like the lower carb is affecting me. When I was a higher carb paleo, I was doing okay strength wise. I'm just fairly weak now!


Thanks bud!

genfoley

Make sure you take your multivitamins.........plenty of caffeine or diet coke beforehand and if you really want a boost chromium tablets every morning are very effective for energy levels and fat burn.

Dont mind if it tells ya dont drink coffee etc etc Im doin this a fair few years with great fitness/health/figure success TG.

You also need to listen to your body, you may genuinely be just pushing yourself so give yourself a break of a day or 2 and hit off again. Njoy

25215615

Colibri wrote: »

This program? About 4 weeks now. I've only modified the movements, the programming and set/rep schemes remained the same



2 weeks ago, came back stronger!



Cycling calories, ala more leangains style?




I'm probably not in ketosis but I really feel like the lower carb is affecting me. When I was a higher carb paleo, I was doing okay strength wise. I'm just fairly weak now!


Thanks bud!

Pre workout carbs will always be optimal for strength training and increases, but if your goal is to drop body fat or stay/get lean then Just ditch them for a while and introduce them around your workouts when your closer to your desired body fat.

With regards to the reps and sets change it up a bit. Have a couple of weeks at around the 8 rep mark and then drop the reps every couple of weeks.

Don't max out on any of your lifts either leave a little something in the tank. This will prevent you over training and feeling weak.

On training days look to add around 300-500 calories with extra fat and protein. If you feel you can eat more and get away with it do so, same goes if you feel it's a little to much and your body fat is not dropping.

I would also include one high carb meal every 7 days, but that's up to you.

Hanley

I haven't read the replies, but these are my thoughts...

Paleo doesn't have to be inherently low carb. Throw in some sweet potatoes and drop out some fat to keep kcals balanced if you need more energy.

Depending how hard you're training and activity levels outside of the gym, kcals could be too low.

Are you sleeping 8+ hours a night?

Coffee is your friend.

How much water are you drinking daily?

What's your salt intake like?

I've always found that at 15ish% (whatever that is, I'm taking it to mean almost lean, but not quite) water retention becomes an issue. So a big carb refeed with low fat for 2 days or so could lead to the "whoosh" effect that's often talked about where you suddenly get very lean looking very quickly as excess water is flushed out.