Hello!
I am a 33 y/o male, 84 kg, 168cm. I don’t have other measurements but I can provide if needed.
My main goal is to lose fat until 68-70 kg, and build some muscle in the fastest amount of time. And by fastest time I mean lose weight and gain muscle at the same time compared to lose weight and after that gain muscle. I am going to choose whichever is faster.
In spring I was about 101 kg and I started a ketogenic regime. I kept keto until September when I went on a trip and decided to take a break. I was 79 kg at the time. Now the trip is over and I am at a solid 84 kg. I thought I am going to start 5x5 program and lose weight while gaining muscle all on keto. All said and done, I started the program but after watching a video with Alan Thrall and dr. Jordan Feigenbaum last week that changed. From my understanding losing fat and gaining muscle is not really possible at the same time, because in order to lose weight a caloric deficit is needed and to gain muscle I would need to eat more. So my plan is a little shattered right now, and I don’t really know how to continue. I have a few questions:
- Is it possible to keep keto, and adjust it for weight lifting so I can continue losing fat AND gaining muscle?. My macros would become 5% carbs, 60% fat, 35% protein. Would that even work.
- Would it be better to just do cardio work on keto(running, cycling, eliptical, etc) until I get to a more normal weight, e.g. <75 kg, and start 5x5 after that?
- What would you recommend me to do in order to achieve my goals? I must add I feel the my weight / mobility prevent my from achieving correct form for some of the exercises(or maybe I am just not used to doing them, I only did 5x5 for 3 weeks before watching that video)
I am more than happy to provide addition information.
Thank you in advance,
Tudorel