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Can You Be In Ketosis And Gain Muscle?

Building Muscle In Ketosis

Building Muscle In Ketosis

A friend of mine recently asked me how easy it is to ‘bulk up’ or build muscle, when you’re in nutritional ketosis. If you’re not familiar with this term, it’s when your body transitions to burning ketone bodies derived from fat for energy, instead of glucose from carbohydrates. In simple terms, your body is in fat burning mode, not sugar burning mode. In our modern day diet, we are led to believe that we need high glycemic carbohydrates 3 times a day to give us energy (such as grains in breakfast cereals, bread and pasta, and rice and potatoes), maybe more frequently than that if you’re a regular feeder and like to snack. The trouble is, that when we consume high glycemic carbs like this three times a day or more, for a long period of time, it leads us to becoming insulin resistant (leading to type-2 diabetes) and that leads to inflammation, particularly if you are inactive. When you train regularly, this can prevent or slow the rate at which your cells can become insensitive to insulin. Nutritional ketosis is a very cool way of burning fat and also becoming sensitive to insulin again. I believe it’s the best way to get lean and stay lean in combination with intermittent fasting. It’s actually a survival mechanism and is perfectly safe as long as you’re not depriving your body of crucial micronutrients (vitamins and minerals) from plant-based foods and healthy fats and decent sources of protein. Going back to ancestral times, hunter gathers would firstly, not be feeding on any type of grain (which are inflammatory), and secondly, not be consuming 3 large meals at regular intervals throughout the day and a considerable carbohydrate overload. They would go for days without feeding at all and would have a huge meal in one sitting (apparently…I’ve not Continue reading >>

The Ugly Truth About Ketogenic Diets

The Ugly Truth About Ketogenic Diets

Here's what you need to know... Ketosis occurs when carbs are in such low quantities that your body relies almost exclusively on fatty acid oxidation and ketone metabolism. Ketogenic diets have about 70-75% of your daily caloric intake coming from fat and about 5% from carbohydrates. Ingesting protein above approximately .8 grams per pound is enough to kick you out of ketosis. Ketogenic diets improve body comp, but so does any diet that reduces calories from any source. There is no literature to support that a ketogenic diet is beneficial for promoting increases in muscle mass. Ketogenic diets affect performance negatively. Questions About Ketosis While the ketogenic diet has been used widely and rather effectively in some cases, there's still a lot of confusion about it. What exactly is a ketogenic diet? How does it differ from low carb dieting? Most importantly, at least for the T Nation demographic, is the question of whether ketogenic diets allow you to put on, or at least keep, muscle. Ketosis: What is it? Ketosis is a metabolic state that occurs when dietary carbohydrates are in such low quantities that your body must rely almost exclusively on fatty acid oxidation and ketone metabolism. That sounds simple on the surface, but let's unpack that explanation a bit. To function, your body requires a substantial amount of energy in the form of ATP. So, let's just assume that the average person uses about 1,800 calories per day to create enough ATP to keep him alive (not including any physical activity). Now this is where it gets interesting. You have this thing in your skull called a brain. It uses about 400 or so calories per day and runs almost exclusively on glucose. (There's some evidence it can use small amounts of fat and lactate, but in the big picture it's not Continue reading >>

Take Your Training To The Next Level With Ketosis

Take Your Training To The Next Level With Ketosis

One of the most popular critiques of a ketogenic diet – a diet that’s high in fat and low in carbs – is that it isn’t good for athletes. The argument is usually that you need carbs to produce glycogen, a stored form of sugar that fuels your muscles. As a result, most doctors and trainers suggest high-carb diets for athletes. If you’ve been working out while eating Bulletproof, Paleo, keto, or any other variation on a high-fat, low-carb diet, here’s some good news: brand new research shows that you not only don’t need carbs for athletic performance, you can actually gain an advantage if you cut them out. Let’s talk about how ketosis can kick your athletic performance into a higher gear. Why you don’t need carbs to train hard A groundbreaking new study out of UConn found that low-carb endurance athletes perform just as well as high-carb endurance athletes, if not better. The results challenge nearly 50 years of research saying the opposite. Until now, most studies have concluded that you top out at around 10% of energy recruited from fat [1] and for the rest you rely mostly on glycogen, a form of sugar stored in your muscles and liver. That’s the main reason high-carb diets have been the standard for athletes for so many years. With a low-carb diet, your glycogen stores empty quickly, you run out of fuel, and you start breaking down your muscles for energy. Right? Well, maybe not. If you teach your body to prefer fat for fuel you can work out intensely without any problems, according to this new study. The paper’s authors measured the performance of ultra-endurance runners who regularly run upwards of 100 miles. Here’s how they set it up: Half of the participants ate low-carb (<20% of calories from carbs) for 6 months The other half ate high-carb ( Continue reading >>

Building Muscle On Keto: Can You Build Muscle On A Ketogenic Diet?

Building Muscle On Keto: Can You Build Muscle On A Ketogenic Diet?

He wasn’t overweight, but wanted to lose some fat and gain some muscle while he was at it. And, after reading a bunch of articles, he was convinced that a ketogenic diet was the best way to go about it. Google around for information on ketogenic diets and muscle growth, and you’ll come across the many great and wonderful things that happen when you cut carbs from your diet. Fat will be lost. Muscle will be gained. You’ll recover more quickly, feel less sore, and get stronger faster. Critics of the diet say the exact opposite. Ketogenic diets limit your ability to train hard. Trying to build muscle without carbs is like Batman patrolling the streets of Gotham without his utility belt. There’s absolutely no way, they say, to add muscle while you’re in ketosis. As it turns out, both sides can bring data to the table to support their point of view. SIDE NOTE: If you want a basic overview of the ketogenic diet, as well as more information about the pros and cons, Jeff Cavaliere explains more in the video below. The Ketogenic Diet and Muscle Growth Fans of keto dieting point to research showing that low levels of muscle glycogen don’t have an adverse effect on your performance in the gym [1]. That lifting weights with low levels of muscle glycogen doesn’t impair the anabolic response to resistance exercise [2]. And that the consumption of carbohydrate has no effect on muscle protein synthesis above and beyond the consumption of protein alone [3]. On the other hand, keto critics claim that low carb diets limit your ability to train hard [4]. That lifting weights with low levels of muscle glycogen dampens the post-training anabolic response [5, 6]. And that carbs are anti-catabolic, playing a key role in preventing the breakdown of muscle tissue [7]. Who’s right Continue reading >>

The Ketogenic Diet’s Impact On Body Fat, Muscle Mass, Strength, And Endurance

The Ketogenic Diet’s Impact On Body Fat, Muscle Mass, Strength, And Endurance

This is the first article of a 6-part series on keto Part 1: Body fat, LBM, strength, and endurance Part 2: The ketogenic diet: appetite, adherence and side effects [published in the future] Part 3: Challenges and limitations in the ketogenic literature [published in the future] Part 4: Conflicts of interest in the keto literature [published in the future] Part 5: Keto for disease management [published in the future] Part 6: Going keto: science-based arguments for and against [published in the future] Disclaimer: the following information is not medical advice, please consult your doctor before making drastic lifestyle changes. This is very important if you have diseases that can be modified by ketosis, or if you’re on medication: “patients on diabetes medication who use [a ketogenic diet] should be under close medical supervision” - Yancy et al., 2005 The basics of keto With the ketogenic diet, you aim to eat 20 to 70g of carbohydrates per day. The body then starts using fat and ketones as primary energy sources. A high protein diet (i.e. 2.2 g/kg) does not seem to prevent ketosis (read more). Some claim that keto is the best diet for improving body composition, endurance, and strength. We have reviewed the ketogenic literature and come to the following conclusions: Continue reading to learn more! Continue reading >>

Building Muscle Efficiently: Beta-hydroxybutyrate

Building Muscle Efficiently: Beta-hydroxybutyrate

The problem isn’t building muscle; the problem is keeping muscle. If you are an athlete with lean muscle mass goals, you understand this problem all too well. Weeks of gains in the gym can be undone with a few days off. This phenomenon is known as protein breakdown, which is actually a result of exercise. Intense anaerobic training can cause microscopic tears in muscle fibers. The body usually repairs and builds on the existing muscle to make it stronger, but it will also break down some of that muscle for fuel. You can prevent this muscle breakdown through various methods, but one of the most important factors for creating lean, large muscles is the use of a beta-hydroxybutyrate supplement. Beta-Hydroxybutyrate Beta-Hydroxybutyrate, or hydroxybutyric acid is one of the three ketone bodies that are produced by the liver when it breaks down fatty acids. It is mainly used for cellular fuel in the absence of glucose. Many individuals have begun utilizing ketone bodies as their main source of cellular fuel by adopting what is known as a nutritional ketosis diet. By consuming high amounts of fat, moderate amounts of protein, and virtually no carbohydrates, you can put your body into a state of ketosis that can burn off excess fat and provide you with large amounts of energy.* The problem with adopting a nutritional ketosis diet is that this extreme nutritional profile can provide drawbacks for the elite athlete. In order to get the benefits without having to adopt the diet, athletes can supplement their daily diet with Beta-Hydroxybutyrate supplements such as Keto-OS.* Benefits of Ketosis Using a ketone body supplement properly can create a state which is known as ‘optimum ketosis’ in the body. In this state there are adequate levels of ketone bodies in the blood to cr Continue reading >>

Can You Gain Muscle On A Ketogenic Diet?

Can You Gain Muscle On A Ketogenic Diet?

Listen in to Ketotalk Podcast #19 where we talk about inflammatory foods, building muscle with a ketogenic diet & how ketosis affects the Baby Boomer Generation. Keto Talk is cohosted by 10-year veteran health podcaster and international bestselling author Jimmy Moore from “Livin’ La Vida Low-Carb” and Arizona Osteopath and Board Certified Obesity Medicine physician Dr. Adam Nally from “Doc Muscles” who thoroughly share from their wealth of experience on the ketogenic lifestyle each and every Thursday. We love hearing from our fabulous Ketonian listeners with new questions–send an email to Jimmy at [email protected] And if you’re not already subscribed to the podcast on iTunes and listened to the past episodes, then you can do that and leave a review HERE. Listen in today as Jimmy and Adam answer more engaging questions about nutritional ketosis from you the listeners. Continue reading >>

7 Tips To Stay Shredded While Gaining Mass

7 Tips To Stay Shredded While Gaining Mass

Sponsored Content I’ll start with two words you might already be familiar with: ketogenic diet. The words “keto” and “macros” have been floating around in the bodybuilding community a lot recently. If you’re familiar, you probably know keto as a way to get shredded: the basic mantra is "eat fat to lose fat." Now you’re thinking… “Wait, this is a keto article? There’s no way to add muscle while in ketosis.” You’re mistaken, and I can prove it because I’ve done it. Ketosis for shredding is only half the story. If you get systematic about the way you eat, cycling off of keto weekly for about 24 hours to refeed, then you can absolutely add lean mass AND stay shredded while you’re doing it. A brief keto overview: (You can skip ahead to the tips if you already know the basics) In a nutshell, a ketogenic diet requires switching your metabolism from glycolysis (burning glucose, a byproduct of carbohydrates) to ketosis (burning ketones, a byproduct of fat). To accomplish that switch, you have to deplete your body of glycogen and keep your blood glucose levels incredibly low. That means eating a high percentage of fat, a moderate amount of protein (too much protein and it can get converted into glycogen), and an extremely low amount of carbohydrates. We all know high protein as a bodybuilding essential and we’ve been talking about carb timing for decades. But flipping into ketosis basically requires that you look at that all-important third macro: fat. And more importantly, ketosis requires looking at all three of those macros in relationship to each other. To stay shredded while getting big, you actually have to lower your protein calories a bit and replace those calories with fat. There’s a lot of research being done on the benefits of operating Continue reading >>

Can You Gain Muscle And Lose Fat At The Same Time?

Can You Gain Muscle And Lose Fat At The Same Time?

We live in sad times for bodybuilding. Although broscience is finally losing face, it’s being replaced by what I can only describe as bodybuilding nihilism (”˜nothing-ism’). Nothing supposedly matters. Nutrient timing? Just eat when you feel like eating. Full-body or split training? Whichever you prefer. Eating clean? Bro, what has washing your food got to do with anything? Skepticism is great, but it’s turning into pessimism that’s killing the spirit of bodybuilding to always keep improving and always push the limits. The nihilism that nothing matters has taken the meaning that nothing works. When nothing works, nothing is possible. If somebody gains muscle during their contest prep, he is immediately accused of steroid use. That’s because many people believe you cannot build muscle and burn fat at the same time. Others say it’s theoretically possible, but it won’t ever happen in anyone but absolute beginners and steroid users. And yet others say body recomposition programs are the best way to progress and you shouldn’t cut or bulk as a natural lifter. Let’s look at the facts. The First Law of Thermodynamics You’ve probably heard someone argue that achieving muscle growth and fat loss in the same day is physically impossible because of thermodynamics. The argument goes as follows. To build muscle, you must store energy. To lose fat, you must burn energy. When you are in energy surplus, your body stores energy. When you are in a deficit, your body loses energy. Therefore, you must be in energy surplus to gain muscle and in a deficit to lose fat. The first two points, the premises, are true. They refer to the first law of thermodynamics (”˜movement of energy’), also called the law of the conversion of energy. This law means energy cannot just Continue reading >>

#151: The Ketogenic Diet, Weight Loss & Muscle Building – Updated Science

#151: The Ketogenic Diet, Weight Loss & Muscle Building – Updated Science

Listen to the Audio MP3 Books Discussed in this Podcast Belly Fat Effect: The Real Secret About How Your Diet, Intestinal Health, and Gut Bacteria Help You Burn Fat Interview Show Notes 02:19 Benefits of Blood Ketones: Beta-hydroxybutyrate, the main ketone body, effects many signaling pathways throughout your body. Being in a state of nutritional ketosis is not just about the benefits of low blood glucose and low blood insulin levels. Beta-hydroxybutyrate is a fatty acid-like metabolite that is produced when you have a low carb high fat diet. It changes the way our genes are expressed. It induces histone deacetylase inhibitors, which is now the focus of much cancer research. They make DNA more compact and tight, which protects DNA from oxidative and free radical damage, which is linked to cancer and ageing. 04:02 Ketones and Athletic Performance: Your metabolic engine is far more efficient when you are in ketosis, so there is less damage to tissues and recovery is faster. 04:44 Calories In/Calories Out: When you are in a state of nutritional ketosis, you do not need to snack to support athletic performance. Athletes in ketosis eat only once or twice a day. Your body becomes so much more efficient at extracting calories. In nutritional ketosis, there is not a great deal of burning calories to make heat. Instead calories are burned to make cellular energy. Thus, you do not need as much food. Increased blood leucine levels and muscle protein synthesis make lean muscle more efficient. 06:29 Calorie Restriction and Muscle Loss: Calorie restriction is linked to longevity and reduce incidence of cancer. On a high carb diet, you burn through glucose quickly and you are hungry again in short order. In ketosis satiety mechanisms are being well regulated and you can go much longer Continue reading >>

Ketosis & Building Muscle

Ketosis & Building Muscle

Choosing the right diet plan is crucial to building muscle. Your body has mechanisms that allow it to adapt to changes in your diet. If you deprive yourself of carbohydrates, your body turns to your stored fat as a fuel source. The fat your body breaks down in lieu of carbohydrates may help you to lose some of the body fat you normally gain while bulking. Video of the Day Ketosis is a biological state caused by eating low amounts of carbohydrates. Your body normally generates energy by breaking down glucose that comes from the carbohydrates in your diet. However, if you consume low amounts of carbohydrates, your body must break down stored fat as an energy source. When your body breaks down fat instead of glucose, the levels of ketones in your blood increase. Ketogenic diets take advantage of your body's tendency to break down fat when carbohydrates are low to help you lose weight. Effects of a Ketogenic Diet Entering a state of ketosis by consuming a low-carbohydrate high-protein diet reduces your body weight and feelings of hunger. A.M. Johnstone et al, in "Effects of a High-Protein Ketogenic Diet on Hunger, Appetite and Weight Loss in Obese Men Feeding Ad Libitum", report that individuals who followed a high-protein, low-carbohydrate ketogenic diet lost more weight and felt less hunger over a four-week period than individuals who ate a high-protein, medium-carbohydrate nonketogenic diet. A ketogenic diet may help with building muscle because it allows you to lose the fat that you normally gain when bulking. Being in ketosis also means that more protein is available to help build your muscles. Normally, some of the protein you eat gets used up generating glucose. However, if your body is using its fat for fuel rather than glucose, the protein that your body would norm Continue reading >>

8 Reasons You’re Not Losing Fat In A Calorie Deficit

8 Reasons You’re Not Losing Fat In A Calorie Deficit

PDF: I turned this post into a pretty PDF for offline viewing. You can download your copy for free: Click here to download. Remember last year when I wrote this telling you that you weren’t losing fat because you’re eating too damn much (even when you don’t think you are), and most of you were like: Some were like: Aaaaand there were some of these: Yeah? Well, sometimes you can be eating in a calorie deficit and still not be losing fat. But, wait, you said… Yes, I know what I said. In that article I was discussing the calories in half of the equation. But there’s also a calories out half. This is where it gets a bit tricky – 5000ish words worth of tricky to be exact. See, while the calories in is pretty simple: you eat food. The calories out is a bit more complicated and multifaceted. Your body is pretty good at regulating your body weight, and while it’s completely happy with you getting fat, it doesn’t take too well to you losing fat. This is why even when you’re being diligent with your calorie deficit you may find your fat loss has come to a standstill. Don’t worry though, I got you. Here are 8 reasons you’re not losing fat even when eating in a calorie deficit. 1. Not being patient Let me share with you a conversation I have all the time. So, yeah. I have that conversation pretty much all the time. And it’s one of the biggest reasons why so many people don’t make any progress: a lack of patience. This is why. When you first start your fat loss diet you see fast results and are super motivated. These initial results give you a false sense of what the process will actually be like. Soon, progress slows down as you enter what I call “The Suck”: that period of time where you’re doing everything right but still no progress is, seemingly, Continue reading >>

Here's How Overweight People Can Drop Fat And Build Muscle At The Same Time

Here's How Overweight People Can Drop Fat And Build Muscle At The Same Time

Can we build muscle and drop body fat at the same time? Well, the question has been lingering for quite some time now. While a lot of fitness coaches claim that it is impossible and the reasons they use to support their claims are also quite logical, to some extent, it really isn’t. Arguments That Say ‘It Isn’t Possible’ Because- 1) Calories need to be significantly cut to drop a decent amount of body fat. 2) In contrast to the above statement- a calorie surplus is essential to pack on serious muscle, and therefore, one cannot sail in two boats at the same time. Now, as I said, the above statements are logical but only to some extent. Science Says You Can The good news is, we can definitely pack on muscle and drop body fat at the same time. However, there are a few conditions applied to the same. Before getting into the nitty-gritty of how it actually happens, let me clear up one more fact- fat does not convert into muscle, fat remains fat. And muscle, remains muscle. Now, to build muscle, we need energy support in order to achieve muscle hypertrophy. And, that is the reason we need a caloric surplus to gain muscle. So does this mean that an overweight boy cannot build muscle while dropping body fat? Hell, yes. He certainly can. But don’t expect to come out looking like a jacked dude. According to a few recent research papers, only a fat person has the advantage to build muscle and drop body fat simultaneously. Pretty logical, as the energy reserves the person has in the form of fat deposits acts as fuel. How It Actually Happens Since muscle hypertrophy requires energy support, one can pack on muscle if the stored fat is converted into energy using intense resistance training. Moreover, certain research also claims that fat can be utilized for muscle hypertrop Continue reading >>

Ketogenic Muscle Building

Ketogenic Muscle Building

Do you feel incredibly sleepy and lethargic whenever you eat carbohydrate rich foods? Yes, then this Ketogenic Bodybuilding Diet will be ideal for you. You may be among the individuals out there who simply don’t tolerate carbohydrates in their diet. To help you achieve you goals you would have to follow a lower carb diet plan, which would help you feel better. The drawback? It can be harder to build muscle mass while using a very low carbohydrate diet because of the fact you aren’t providing your body with the fuel energy it needs to perform each and every muscular contraction. Well, I am going to show you exactly how to overcome this with this ketogenic Bodybuilding diet plan.​ You will however need to make some adjustments. this targeted ketogenic diet plan tends to work very well for those who are intolerant to carbs but do want to sustain intense workouts and build lean muscle. You’ll eat a very low carbohydrate diet all throughout the week and then right before and after the workout program, carbohydrates will be added which will help to fuel the body and resaturate muscle glycogen stores. The end result? You build muscle and feel great as you do. Let’s show you how to set up a targeted ketogenic diet so that you can start supporting your intense gym training with proper nutrition. Continue reading >>

What To Eat In Order To Gain Muscle

What To Eat In Order To Gain Muscle

So you started an exercise program and lowered your overall body fat. First off, congratulations should be in order! Keeping off the weight for good despite life’s occasional curveballs is something that you should be proud of. The positive changes in your body composition is proof that your efforts have finally paid off! So where do you go from here? If you’re like most people, the following goals (or somehow along these lines) are perhaps next on your list: I just want to get stronger. I want to look more lean and athletic. I’d like to tone up but without looking too bulky Whether your goal is gaining strength or sculpting your body to your desired physique, the approach boils down to same thing — gaining muscle. Eating for Well-Defined Muscles As previously discussed in an article published about how much muscle you can gain in a month, the three main pillars of muscle growth are: nutrition, exercise, and hormones. In this article, we’ll put the spotlight on nutrition — muscle building nutrition to be specific, and address your most frequently asked questions about what to eat in order to gain muscle. Let’s get started! People use lean body mass and muscle mass interchangeably. Are they similar or different from each other? Great job for taking notice! They mean two different things. Essentially, all muscle is “lean,” meaning it is primarily composed of proteins, which are lean. However, things start to get more confusing when some folks use lean body mass and skeletal muscle mass interchangeably. Lean body mass (LBM), also known as lean mass, refers to the total weight of your body minus all the weight comprised of fat mass. This includes your organs, your skin, your bones, your body water, and your muscles. On the other hand, skeletal muscle mass Continue reading >>

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