New post by Jacob Wilson aka “The Muscle Prof”
Protein Synthesis is supposed to be carb based, but this myth has been debunked.
Day two of the Muscle Professor Academy is looking at ketogenic dieting and muscle protein synthesis. A common misconception is that carbohydrates are needed to stimulate muscle protein synthesis (building of muscle).
We did the first study ever to look at synthesis in muscle following resistance training. In this study we had two groups of participants that consisted of 6 weeks of calorie matched high carb or very low carb ketogenic segments. After 6 weeks we did…
Carb Refeed is one of the predominant terms used against ketogenic athletes, people say you need carb to do endurance or any kind of exercise, but is this true?
New post by Jacob Wilson aka “The Muscle Prof”
Do you Need to Carb up on a ketogenic diet? The answer is NO! In this study 22 elite athletes on either a high carb diet (50 % of calories) or a ketogenic diet (Carbs only 5-10 % of calories) performed a long duration endurance event meant to deplete muscle carbohydrate stores (glycogen).
After exercise subjects…
This routine will cover the following goals:
Strength Hypertrophy (provided your diet is in check) Fat Loss (provided your diet is in check)
WEEKLY SCHEDULE AND PROGRESSION
This routine is meant to be done 3 times a week, with at least one rest day in between workout days. Note that the entire routine is to be done on a workout day; the pairs specified in the strength work below are not meant to be split up over the course of the week.
You perform the hardest exercise in each progression that you can do for 3 sets of…
Great little TED-ED video by Jeffrey Siegel that explains the basics for building muslce:
Eating enough protein (protein is the building block of muscle tissue) – as per the FAQ, between 0.8 up 1.2g per lean pound (more is not necessarily better). Eating adequate calories – to build muscle, you need extra energy from enough calories -You can’t build from sweat alone- These calories can come from protein, carbs or fat, (preferably, from the latter two, as protein is better used for repair and growth). If you are following a ketogenic diet, your extra calories should come from Fats. Note: your own body fat serves as…
The TKD (Targeted Ketogenic Diet) protocol is a specialist and advanced approach for ketogenic athletes that will allow one to lift harder and heavier, do some extra reps, as well as promote muscle growth while minimizing fat gain (as long as diet and training are on par, of course).
The Targeted Ketogenic Diet (TKD) is nothing more than the standard ketogenic diet (SKD) with carbohydrates consumed at specific times around exercise. This means that extra carbohydrates are consumed on days when exercise is performed.
If fat loss is the goal, the number of calories consumed as carbohydrates should be subtracted from…
The Art and Science of Low Carbohydrate Performance by Jeff S Volek and Stephen D. Phinney – a Summary
The Art and Science of Low Carbohydrate Performance by Doctors Jeff S. Volek and Stephen D. Phinney should be a must read for everyone interested in doing keto for athletic performance.
So here it is, a summary with the finer points of the book. I encourage you to go and buy the book, which is a great resource of factual information to help you along your ketogenic journey.
Use this summary as a guide, as it goes hand in hand…
Suggested supplements that work well with all ketogenic diets (SKD, TKD, CKD)
Although SUPPLEMENTS ARE REALLY NOT NECESSARY, most of them do not impair ketosis and in fact, work very well together.
The only thing you have to be mindful of is the actual carbohydrate content of your supplements. Prefer those that contain very little or no carbs at all – just because a supplement has dextrose, maltodextrin or sugar, does not mean its “bad” – in fact, it could be put to use as part of the TKD protocol. The “poison” is in the dose.
This program is a variation of the classic 5×5 program, but done with Kettlebells.
The program is to be conducted 3 days a week for Strength Training and 2 days a week for Fat Burn, alternating workout A&B on non-consecutive days.
WEEK ONE WEEK TWO Day 1 – Workout A Day 1 – Workout B Day 2 – Fat Burn: HIIT Day 2 – Fat Burn: HIIT Day 3 – Workout B Day 3 – Workout A Day 4 – Fat Burn: HIIT Day 4 – Fat Burn: HIIT Day 5 – Workout A Day 5 – Workout B Days 6 & 7 – Rest Days 6 &…
The Ketogains 5×5 Novice Strength Training Program by DarthLuiggi
If you are a beginner in strength training or someone who has not mastered the basic compound lifts and want to make gains in muscle mass and strength follow this program. It is based on the classic an original version of the 5×5 program with some slight modifications by Luis Villasenor (aka Darthluiggi). 5×5 has a reputation for being a very tough and very high volume program, but in truth, it can be adjusted to every fitness level (from using your own body weight to super heavy weights) and…