chrisw77's Journal, 16 September 2019

** CARBS, KETO, and EXERCISE **


✔ Consuming carbohydrates increases blood serum glucose levels which triggers a release of insulin to clear the excess glucose from the blood stream.

✔ Insulin shuttles the nutrients to either...
☝🏻 muscle/liver glycogen storage (carbs only) as high-intensity stored energy
✌🏻 fat storage cells (excess carbs or fats) as low-intensity stored energy
👌🏻 muscle fiber cells (protein) for repair and growth


✔ When muscles are stimulated/damaged during a workout, receptors activate like beacons to the insulin requesting nutrients to be deposited.


✔ Without exercise, the "default" for insulin is fat cell storage, so excess glucose (blood sugars) and triglycerides (blood fats) are likely stored in fat cells for later use.


✔ Without the presence of insulin, it is true the body has a harder time storing excess fat... but not impossible. Small excesses usually find other ways to be utilized/excreted from the body. Major caloric overdoses surely will be storing fat.


✔ Without insulin, the body cannot replenish glycogen or follow basic, biological protocol to repair muscle via muscle protein synthesis (MPS).



If you lead a fairly sedentary lifestyle without regular, strenuous exercise, keto or low carb diets may work for you and may be more forgiving if caloric intake is monitored and you can adhere to the diet.

However, though the body is capable of producing ketones as an energy source, this is not a viable option for intense exercise.

I, personally, used to power-lift while following keto and I'd feel so drained after a workout as the fuel isn't enough and post-workout recovery is just non-existent.

I also couldn't gain any muscle size.

In July of 2018, I'd begun to add significant amounts of carbohydrates into my diet and found the energy levels to be unreal! My maximum weights that I used to lift then are now laughable to me.

Carbs themselves didn't make me stronger, per se, but the energy they provide is unmatched by fats/ketones. They also activated the insulin required to grow the muscle.

To lose weight with minimal exercise, keto or low-carb may work for you, but the physical results will be limited (you'll likely just get skinny or skinny-fat).

To truly "work on your figure" means you'll need some carbs and exercise in the mix with a bit of protein and you'll reduce the fat and grow the muscles.

If you want washboard abs, you can get them with low-carb diets, but if you're of the larger variety now, you'll probably wind up with excess skin and exposed ribs, shoulder and hip bones as well, unfortunately.

To gain a health-looking, "toned" body that has nice muscle definition though, give yourself a little bit of carbs and at least A YEAR of CONSISTENT weight training.

The long-and-short of it is: KEEP YOUR CARB / EXERCISE / CALORIC RATIO IN BALANCE (carbs are potent, so use sparingly unless you exercise regularly).

You CAN do it! 💪

161.0 lb Lost so far: 0 lb.    Still to go: 0 lb.    Diet followed reasonably well.

---

2874 kcal

Fat: 59.93g | Prot: 226.99g | Carb: 373.72g.   Pre-Breakfast: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice. Breakfast: Isernio's Premium Ground Chicken, Valu Time 1% Low Fat Milk, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Elevenses: Now Sports Carbo Gain, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds). Lunch: Now Sports Carbo Gain, Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Fiber One 90 Calorie Lemon Bar, Fiber One Oats & Chocolate Chewy Bars (New Recipe). Dinner: Nestle Toll House Vanilla Ice Cream Sandwich, Valu Time 1% Low Fat Milk, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Isernio's Premium Ground Chicken, Beecher's "World's Best" Mac & Cheese, Hidden Valley Fat Free Ranch Dressing. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

2139 kcal

Activities & Exercise: Sitting - 1 hour, Bus Driving - 9 hours and 30 minutes, Resting - 7 hours, Sleeping - 5 hours, Cooking - 15 minutes, Showering - 15 minutes, Driving - 1 hour. more...