My Personal Keto Lean Muscle Challenge

To see if I can increase lean muscle mass whilst staying in ketosis.

MY CHALLENGE AND WHY…
AIM:
To see if I can increase lean muscle mass whilst staying in ketosis. Ketosis is low carb, moderate protein and high fat.
Overall length of challenge/experiment is 28 days, but if I like itā€¦ā€¦?

WHY:
Well we donā€™t have essential carbohydrates so can muscle be built whilst in ketosis? There are so many different opinions on the web, I thought I would do my own experiment. Some say yes and some say no, I think it may be down to your own genetics .

APPARATUS:
Me
Barbell with up to 80KG
Lucine
Collagen
Grass fed meat
Eggs
Broccoli
Spinach
Wild caught salmon
Creatine
Carnitine
Fat bombs – homemade
Mixed cheese
Nuts and seeds

METHOD:
I will be restricting my max resistance weight to 80kg for all compound lifts which include the bench press, the deadlift and the squat. Also Iā€™ll be restricting the time Iā€™m allowing myself to workout to just 45 minutes per day. Days will alternate from compound days to HITT workouts on non resistance days. Abs will be done every session. I will be training most days but allowing myself some recovery. I will be fasting for 16 hours and leave myself an eight hour eating window.
With the max weight capped I will need to use different techniques such as rest pause or drop sets. Bodyweight exercise will play a big part of hitting muscle fatigue, press-ups, lunges and pull ups are a must!
Although I will be only eating 2 meals a day, I will not be counting calories, I normally sit around 1900 to 2250 depending how my training is going.

Chest day:
Press ups and skipping to warm up. I will not be counting reps but aiming for failure each set and doing 5 sets of each compound exercise.
Tricep push ups again to failure, 3 sets.
Abs.

Back day:
Warmup will be pull ups and skipping.
Deadlifts, the same as the bench press as Iā€™m not counting reps but sets instead, bent over rows might a be an option. Finishing with rest pauses on pull ups (should be funā€¦)
Abs.

Shoulder day:
The military press and polar bear presses. Some shoulder floor work can be done using bodyweight like the iron cross. Building up to plyometric presses.

Leg day:
Bodyweight squats and skipping as warm up.
Rest pauses will be incorporated from the start with a 5 second hold at the bottom of the rep and increasing the length of time as I hopefully get stronger! Lunges and jump squats.
Abs

PERSONAL CHALLENGES:
This will test my skills and ability as a trainer, thinking of more ways to push my body to the max. There will be pain, and I know there will be days when I will question what the hell Iā€™m doing. Staying focused and writing a weekly blog to record what happens and how Iā€™m feeling will keep my mind on track. I will also be filming my workouts and doing a daily vlog.

RESULTS:
My measurements at the start of the challenge are as follows:
CHEST: 40ā€
BICEPS: Right – 12.5ā€ relaxed Left – 13.5ā€ relaxed
WAIST: 33ā€
QUADS: Right – 21.5ā€ Left – 22ā€
WEIGHT: 76.3 KG

My measurements at the end of the challenge to follow….

I will add and before and after picture once the challenge is complete.

CONCLUSION:
To follow….

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