Thank goodness we made it out of weeks 3 and 4. Those two weeks really sucked! We hit a wall and had to recalibrate the keto experiment. Fortunately, weeks 5 and 6 have been a solid improvement and I think we’re going in the right direction. You can go back a week and read more about the experience and the science behind the crash, here.
The meal plan that we have followed the last two weeks is much closer to what I laid out in the introduction post. That’s where we explained that Lindsay and I are embarking on an experimental Ketogenic Diet for Strength Athletes. Clay is interested in body recomposition (decrease body fat). Lindsay cares most about the reported increase in mental clarity.
Bouncing back with evening carbs:
At the start of Week 5, we added approximately 50 grams of carbohydrates to our evening meal in an attempt to replenish glycogen stores. The 50 grams is in the form of approximately 3/4 of a cup of sweet potato, 1 cup of wild rice or 1 cup of quinoa. The carbs are a healthy, complex carbohydrate, not just sugar or processed grains. They are also gluten-free, as Lindsay has always had a gluten sensitivity, and we try to reduce the amount of gluten in her diet.
We could see the effect of adding a small number of carbs back into our diet within the first two days. I started sleeping better, no longer felt sore two days after a workout, and we were both able to push through the end of our workouts. Time will tell what the unintended gluconeogenesis did to our competition 1 rep max. In the meantime, a small number of carbs in the evening is helping balance out the high-protein, high-fat diet.
Final training plan for 2x meets:
Our training program prior to the Week 4 crash was based in a 3×5 set/rep scheme for our main moves: squat, bench and deadlift. Even that moderate amount of volume seemed too much to recover from, so in week 5, I made the decision to pull us down to heavy doubles and triples going into the last two weeks of training. The biggest concern going into the meets is that neither Lindsay or I were able to maintain our linear progressions at the end. This could mean that our 1 rep-max testing during Week 3 was an unintended peak.
Playing around with peaking and diet changes is a fairly complex undertaking. For the most part, we were looking at the Week 7 meet as a “warm-up”, so that we’re not doing complicated training peaks coupled with feeling out a new eating plan.
Forced to change lifestyle:
The biggest change that we’ve had to deal with is the lifestyle effects of following a strict keto diet. The worst part for me is watching friends have a beer after a Friday workout… I REALLY want to join! On top of that, meals out with friends or coworkers are much more difficult and it takes several hours a week to do meal prep every week. It also seems pointless to live downtown in a “foodie city” and be this strict. At the end of the 12 weeks I think I’ll follow a 6.5 days/week strict, high fat diet, leaving one afternoon/evening to enjoying the mouth-pleasures of carbs and local breweries!
Clay’s Observations: Weeks 5 & 6
- There has been a noticeable fatigue decrease during and after workouts.
- Starting to finally sleep better.
- Weight is holding steady at 230lbs.
Lindsay’s Observations: Weeks 5 & 6
- Concerned about peaking early for the USAPL meet in Week 7.
- Starting to get a random stomach ache that’s not caused by any consistent trigger.
- Getting more energy to push through the end of workouts.
The Measurements: Weeks 5 & 6
You’ll see the big takeaway from Weeks 5 & 6 is that we have both held exactly the same bodyfat percentage. I’m continuing to slowly increase lean mass, and I’d love to be at 205lbs of lean mass when this is over. Lindsay’s weight is holding right around 142lbs or 143lbs, which should put her in good shape for a 4.6lbs weight cut for week 7’s USAPL meet.
Week 7 & 8 are big weeks for us… a USAPL meet in Week 7 and Central Maine Strongman in week 8. That will be a big test of our diet and I’m looking forward to recapping what 8 weeks of following a strict meal plan has done for our lifts!
NOTE: I am writing a weekly journal to document our experiences in a quasi-scientific manner throughout the next 12 weeks. The intent of this 12-week journal is to share personal experience, resources, and observations for people looking to start a keto diet (and we will attempt to share the best academic articles along the way too).