cardio during keto

[Optimass]

Opti, so instead of 12 reps at 5kg for dumb bell press, I would do lower reps (say...?) at 8kg? (currently I can barely lift 8kg for dumb bell press but still - hypothetically)

Getting amped up for my 1.5 hour walk into town...uhhhhhh! coffee will fix it, coffee fixes everything!

I prefer a mix but work my way up to one failure set on each exercise.

for you it may look something like;

Bench press - 14kg, 2 x 16kg

12 reps @ 8kg

8 reps @ 14kg

6 reps @ 16kg

2-4 reps @ 20kg Failure only set

Hard to guage without actually seeing you bench. Normally in a focus sssion a good trainer can eveluate your technique - this can increase your load but up to 20%. The idea is that The first 3 sets are to set your technique and then when you are ready to give it your hardest push you do your max weight for 2 - 4.

Because you only reach absolute failure on each exercise once - your able to get through the workout easier when on a keto.

If maintain your strength is ot your goal you adjust the rep range by lowering the weight and setting your failure set to a higher rate e.g ..

12 reps @ 8kg

12 reps @ 10kg

12 reps @ 12kg

8-10 reps @ 18kg Failure only set

The first 3 sets are about setting up your technique - so if you feel you are going to fail at 10 on the 3rd set you rack the bar @ 8 reps / rest for 2 minutes and rack your failure set up @ 18kg.

And, because you have used a 65 - 80% maxx weight for your preliminary sets you can get a few more kg than normal on the failure set as you haven't fully blown your muscle through failing on every set. (better strength gains).

I personally try to stick to 3 - 4 sets max on an exercise. Once you have completed you bench press, your chest is pretty much pumped so two preliminary sets on subsequent exercises leading into your failure set is ample .... which saves time and ensures you can push your heaviest despite being on keto.

:nod:

[Tygrrh]

Had a shit few days! Found out day before that a friend I lost touch with passed away so felt really down for a couple of days and then ended up at work at 6.45am to do some reporting, so I indulged in a little pack of Doritos (the ones you put in kiddies lunchboxes)! Oh well, back on track now.

How're you guys going Mj & maccaz?

[maccaz]

^^ Still good, losing slowly, trying to keep to aroudn 2000cals a day and <30gm carbs.

strange thing is, a month or so ago i would always get strong indication with ketostix, now I am getting little to no change of color with them, even though I have not been eating carbs.

unsure what this means but not taking too much from it as have heard on here not to worry too much about ketostix.

[Tygrrh]

Odd, I'm usually around the moderate mark but my sign of ketosis is that constant sweet taste in my mouth. Have to be super onto it for the rest of this week!

[mjm89]

Had a shit few days! Found out day before that a friend I lost touch with passed away so felt really down for a couple of days and then ended up at work at 6.45am to do some reporting, so I indulged in a little pack of Doritos (the ones you put in kiddies lunchboxes)! Oh well, back on track now.

How're you guys going Mj & maccaz?

Hey Tygrrh!

So sorry about your loss I don't blame you for dipping out abit..infact I'd probably praise you that you limited it to just the 1 bag! you're more disciplined than I would be in the situation you're in now. Good to see you got straight back into it :nod:

Diets been blah...I guess we'l see on Monday. I have a free meal this weekend so it gives me something to look forward to...Have my restricted test to go for on Mon morning :pale: but before that engage in some hardout HITT on Mon (and Tues), to work off the carbs (AND THE NERVES) in prep for the rest of the week..

That's all to report on my part.... :wink:

^^ Still good, losing slowly, trying to keep to aroudn 2000cals a day and <30gm carbs.

strange thing is, a month or so ago i would always get strong indication with ketostix, now I am getting little to no change of color with them, even though I have not been eating carbs.

unsure what this means but not taking too much from it as have heard on here not to worry too much about ketostix.

I've never used ketostix before saw them in the chemist but spent the moolah on mascara instead.. are they really worth it? I just assume I'm keto by the amount of carbs I consume p/day :pfft:

[Tygrrh]

Thanks hun, I wish I was that good! I snarfled about 10 blackberries, 1/4 banana and I don't know what it is eh whether I'm bored or what. I'm just going to go to sleep. Maybe I'll wake up fixed lol :grin: