Can I do cardio in keto?
Hey guys, I'm in Keto working off the last 20lbs of fat I have on my body. I picked up my NASM book and they are trying to tell me 75% of the calories burned with a heart rate of roughly 80-100 bpm is going to be fat. I find this so hard to believe and it goes against what everyone else says about the natural order our bodies burn through carbs and then fats lol anyway, I ate 250 carbs today because I was alone in the kitchen for 5 minutes and freaked out. I'm going to hit the stairs for 90 mins tonight with my heart rate 160+ the entire time. The 250 carbs and 50 grams of fat from the extra food I ate today should be completely burned off from the stairs and a natural calorie deficit by 2am according to my calculations. When I wake up at 6am I should be the same 169.5lbs I was this morning and roughly 50 grams of fat leaner. Long intro for a short question..
I was always under the impression that in keto if your heart rate is between 120-160 bpm that you will burn muscle because there is not enough oxygen to oxidize stored body fat at that point. What I've been doing is working very well, strictly dieting, no cardio. The fat is melting off for sure. I wouldn't mind burning through an extra pound of fat per week is there is a way to safely do cardio while in keto. If I was able to hop on the stairs and actually burn fat in that heart rate range I would, but I surely don't want to burn off what little muscle I have on my body in attempts to lose an extra pound of fat each week lol
I'm aiming for 6% body fat in 4 weeks and then beginning my 500 run, def focussing on staying lean for once
Thoughts about the cardio question?
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Why are you doing keto if you're 169.5lb? Whats the goal here and why 6% BF? You mention beginning a 500 run. Run of what?
From my own research and experience LISS cardio (60% max) - especially fasted - while in keto is safe and effective. I wouldn't touch anything high intensity.
I hardly think a little "mess up" will be the ruin of you. It may even help. Do some extra cardio for sure but no need to go crazy trying to work this out. Just go back to your macros or drop carbs very low (sub 30g) and you will be back in ketosis in no time.
For the record I hate keto :-). Lol!
pizzajonAwesome reply, much appreciated !
I want to lean bulk from 6% body fat. I'm between 10-11% now according to the eletronic calipers. I can safely feel around 20lbs of fat on my body. About 5lbs on each leg, 3lbs on each of my sides, and then another 5-8lbs from my abs to my upper body. I want to get down to 6% as a personal preference in aesthetics, also I want to see how my skins looks being that low in body fat. I've never really dipped below 9%.
My plan is to run test 450, pinning eod because of the prop and acetate in there. Along with that .12mg ED or EOD of anastrozole. Proposed macros to begin this are 400-500p 300-500c 80f as maintenance, playing with carbs depending on what my weight does and then adding another 150-200 carbs on days I lift to replenish.
That's what I like to hear, personal experience. I know for me 60% is around 100-120 bpm. This is kind of funny to say but, if I lay down and tan outside for an hour, thats what my heart rate is at. Also, last night while doing the stairs at level 2, my heart rate was at 185 for 90 minutes, so tanning may be that extra cardio boost I'm looking for lol.
I agree, right now I put my maintenance macros at 400p 80f, potentially 500c 100-120f but I haven't had a chance to play with the numbers. When I reach 6% body fat I'll start at 2500 calories and see what the scale does. I'm paranoid and think too much, it came down to re entering keto at 3pm today with no cardio or at 3am with cardio, and the amount of carbs I ate allowed me for a nice 90 minute session. I woke up at 172.5 which is 3lbs higher then I was the day before, but I'm 100% positive I'm about 40 grams of fat leaner and in keto, so, it makes me think I'm holding 32oz more of water then when I weighed in at 169.5 and some food or the remains are still inside me.
Yea lol the first few days were not fun. Weird to say but I'm enjoying not having to eat all day long. It's a nice break from the non stop food I'm about to be consuming. Appreciate your time again, it helps me stay motivated and focussed knowing I'm not alone!
RustyhookerThere is no lean bulk at 6% bullcrap.
And your last posts all sound spoonfed. Go research
pizzajonI'm on it, I'll report back soon.
Do you know how insane what you have said is?
You're 169lb and 10% and dieting to get to 6% BF (for no good reason as you're not competing) which means you will weigh roughly 163lb assuming no loss of muscle (a big assumption given your cardio and keto diet) and from there you will "lean bulk" (which doesn't exists and doesn't work by the way) using an aas cycle. Please tell me you're having a laugh?
pizzajonYea I know its tiny, but I'd rather be 160-163lbs 6% compared to the same mass with a higher body fat. The keto diet should only last another 3-4 weeks at this rate and then I will go back to a normal diet high carbs and moderate fats. I'll add protein to grow when I can run off 500 or 1000. I can't think of any reason why growing and leaning out or growing and maintaining sub 10% body fat isn't possible when diet is set up accordingly. But, half a year ago I thought carbs grew muscle. I am indeed laughing at how I wasted my last few cycles and the few years of my trying to get big off of 6k calories with low protein on a 500 run lol
This is crazy. I'm done here. I will not be involved discussing running a cycle with someone who is 163lb I don't care how low your BF is.
Edit: looking at your other posts I reckon you're trolling.
Good for you bro. This is what a few of us vets want to shut down on this website. Shut it down and lock it down. Don't know how we got here. Crept up slowly it seems. Now it's an epidemic.
I'm with you brother. This is now my no1 follower cloaked by dispelling the myth of he lean bulk/recomp/bulk n cut cycle.
pizzajonYou're probably right yea, I'll be back after i do my research and to report.
160+ bpm for an hour. Way to high. Bye bye muscle.
pizzajon160+ is specifically for tonight, I need to burn through 150 carbs during tonights session, I'll be back in keto by 6am, that's where I'm unsure about cardio.
RustyhookerUmmm....its actually true and not new rocket science. Find the formula and plug in your age for bpm info. My age has me listed 100-110.
There's 2 rates. Cardio and fat burning. Folks mistake cardio as balls out 150+ bpm for fat burn. High bpm burns carbs.
pizzajonI wanna start with your second response. To me, 150+ would be either mostly carbs or mostly muscle. Lower bpm would enable fat burning I would think. Here's what I meant about it not making sense. If I do nothing, my body is going to burn through most of my muscle glycogen, so why would increasing my heart rate by 10-20 bpm mean that my body would ignore the stored glycogen and burn mostly fat? They were saying that walking 2mph would burn 80% fat and 20% carbs. It doesn't make sense to me since the body is going to use all carbs mainly first.
OR
They are assuming the person is depleted already and when they say 20% carbs they really mean 20% 4 calories fuel source, in which case it would be muscle.
My questions is really can I do cardio at all in keto lol
Cardio??? What's that rusty is this some new fad you kids are doing ?? Some new hip hop group? Don't think I have ever heard of this word cardio
pizzajonThis made me laugh. In between jobs, I basically have a week to do nothing. Why not aim for 4-5lbs versus 3-4lbs. After this cut though, the only cardio I'm doing is with my girlfriend lol.
Dropping more than 1.5-2lbs/wk and you are very likely burning up muscle and damaging your metabolism.
pizzajonSeems accurate lol I finally opened my eyes and pieced some things together. I can pretty safely say from here on out I'll be run lean enough to never have to drastically cut or put my body through this again.
AnonGood info , I didn't know that , thanks
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