More exercise more carbs?

[gonnaloselots!]

Hi everyone,

I've started training again, I'm into day 8 now, I started trainig on day 3, I've had some surprising results;

For one I had some serious appetite suppession from the ketosis didn't want to eat a thing. Now even though I'm still in the darkest end of the ketostix spectrum I'm hungry, as my body is begging me to feed my muscles!

I'm finding muscle recovery and energy levels are on the lower side with this diet, though for some reason exercise has helped increase energy levels when I'm feeling fatigued, I push myself to work out and its almost as if my body lets me have extra of lose juicy fat cells!!

Anyway to my main point, I've found yesturday that I had gone slightly over my allowed carbs per day, I wasn't adding up the 0.6 of a carb from my cordial drinks, or adding my eggs value either, and I was in fact nearly 6-7grams over!! yet my ketosis is in the highest levels, I'm continuenly losing weight, and my waist is down 3.5 Inches!!

I'm not promoting increasing carbs on induction, and I'm goin to reduce my diet back to below 20g's, but I guess what I'm asking is can you increase your carbs if your workouts are full on?

If you really push it in the gym and your body is fatigued, and begging for more sustanance. Can you increase carbs accordingly?

I know everybody's bodies are different, and this may be a fluke for my body. For example I can eat as much cheese as I like it doesn't effect my ketosis at all. But I just wanted to know if anyone else had similar effects?

Cheers

P.S. Just so you know as it may be a factor, My workouts consist of 6 days a week, 3 days resitance based training, 3 days of interval training, followed by a 7th day of rest/stretching, I've kinda jumped in the deep end as I'm doing the training I was doing last year, when I was 100 times fitter. Though I'm not doing as much as I used to I'm pushing myself to extremes which may be why I've had these results?

look forward to hearing from you

[atkinsgal08]

Re: More exercise more carbs?

>>Now even though I'm still in the darkest end of the ketostix spectrum>>

There is no ketosis spectrum ... you either are or you aren't. The color of the stick doesn't matter ... light pink is as good as dark purple for the purposes of Atkins. In fact, you can be in ketosis and never even change the color of the stick. Also, dark purple can mean you're dehydrated.

>>I wasn't adding up the 0.6 of a carb from my cordial drinks,>>

What "cordial" drinks?

>> I guess what I'm asking is can you increase your carbs if your workouts are full on>>

No. Induction is 20 net carbs. Period. If you want more carbs, move to OWL.

>> can eat as much cheese as I like it doesn't effect my ketosis at all>>

The limit of cheese on Induction is 3-4 ounces.

MOST of your net carbs should be coming from Induction vegetables.

[liv]

Re: More exercise more carbs?

I would run induction as planned and reduce the workout if I had to but then add in carbs after the ketosis machinery was working and I was in OWL to what is needed. You may find that you want to have more carbs and train super hard. It is a choice. Many of us can do a lot of workout and not worry about carbs. I work out every day - running and lifting but it is not super intensive and I have no issues. We have members here who run marathons on very low carb intake (maybe around 50) so I think it varies from person to person and it probably also depend on intensity

Remember than exercise can give you ketosis readings on the sticks

What is the purpose of your workout? Lose weight, gain muscles, be fit?

[FwL]

Re: More exercise more carbs?

Feed your muscles fat instead of carbs.

[gonnaloselots!]

Re: More exercise more carbs?

Hi guys thanks for the replies,

atkinsgal thanks but I've read the book I understand that you don't go over 20g, that 4oz of cheese is your limit, and I drink over 6litres of water a day, what I was trying to say is maybe with increased exercise, as your burning the carbs you are intaking, then you may eat more? I believe we should be able to adapt the diet to ourselves even in the induction (cordial is basically a small amount of flavoring you add to water)

Thanks for your reply Liv, my workouts are for all of the above, I already have quite abit of bulk mass, so I guess I'm working mainly on core fitness and weight loss. The only reason I asked is because I've also read atkins earlier literature as well as the new book, and I'm getting a little frustrated with the conflicting info all over the Internet.

For example, can you eat 2 cups of cooked veg like broccoli instead of 3 cups of salad, some say yes others say no?

I'm just starting to think maybe the induction shouldn't be so rigid, as long as your using a large amount of your carb intake for exercise, the effect should be the same??

The problem with the exercise I'm doing is its resistance based, and with my bodybuilding background I know that protein uses carbs with amino acids to break down and repair muscle efficiently, and after discussing this with a doctor, i was told that fat is a better energy source for the body over all, but not for muscle repair, as its a slow release compound, therefore doesn't help to increase mass and may even cause muscle deterioration?

[Georgiana]

Re: More exercise more carbs?

what I was trying to say is maybe with increased exercise, as your burning the carbs you are intaking, then you may eat more? I believe we should be able to adapt the diet to ourselves even in the induction

Induction is no more than 20 net carbs. This can't be changed. Anything else is not Induction.

Those who exercise regularly typically have a higher CCLL (if you check the CCLL charts in your copy of DANDR), so they will be able to eat more carbs and still lose. But this happens in OWL.

On Induction, eat as close as you can to 20 net carbs. You can choose more nutritious vegetables, like jicama, red peppers, yellow peppers (from the salad veggies list), leeks, celery root, etc.

The only reason I asked is because I've also read atkins earlier literature as well as the new book, and I'm getting a little frustrated with the conflicting info all over the Internet.

ADBB goes by DANDR 2002 only.

[Georgiana]

Re: More exercise more carbs?

In your Spotlight thread you wrote:

http://www.atkinsdietbulletinboard.com/forums/spotlight-introduce-yourself/82164-gday-atkins-helpers.html

I'm going to be continuing the induction phase for longer than 2 weeks

Why do you plan to extend your Induction instead of moving to OWL?

[Jenileigh]

Re: More exercise more carbs?

Gonnaloselots

I think whats going on here is that you are saying that your body is different and changing things up is working for you and you are wondering if anyone else has done and if its okay to do this.

I think what is being said is that if you change things up its not called the same thing. If you change Induction its not called Induction. Does that mean you can't or you won't lose? No of course not. It also doesn't mean you should either.

I'm not sure anyone can answer your question about feeding your muscles more carbs. I have no clue in that area.

You are working out a lot! If I were you, I'd feed my body what it needed with that kind of exercise (as directed by your doctor) or I'd do as liv suggested and cut my exercise and finish Induction as instructed. One or the other, it sounds like doing Induction as directed and doing that much exercise may not be the best route. The ideal goal is to be healthy, correct?

3.5 inches in your waist is a huge loss! Good for you!

[chinadoll]

Re: More exercise more carbs?

I moved to rung two so I can have my postworkout snack of whey protein shakes or a little Greek yogurt. The rest of my menu is still pretty close to Induction but since I am eating these foods I am technically OWL rung 2. f you are eating other things you are also technically not doing Induction. That doesnt mean you won't lose but remember that ketosis doesn't guarantee weight loss. A lot of folks can be in ketosis and still not drop a pound due to cheese, sweeteners or a variety of other factors.

[gonnaloselots!]

Re: More exercise more carbs?

I guess I planned to extend the induction, as my results so far have been great, I have no real trouble sticking to 20g's, and I'd like to shed atleast 3/4 of my goal as quickly as I can, I've set myself a goal of having a 6pac in 16weeks or less, so I need to drop my body fat down.

But also on a more personal note I hate my body I'm depressed, lost confidence, I never want to be seen in public as I feel disgusted with myself, and I'm becoming increasingly jelous of my partner, as I don't feel good enough for her. So I feel extended induction will help me lose the weight as fast as possible.

thanks jenileigh and chinadoll, I understand what you mean in terms of what ADBB classes as induction, and I may move into OWL but stay aroung 20g's, rather than extended inuction once my 14days is up.

Thanks everyone for your feedback its greatley appreciated.

P.S. is 2 cups of cooked veg instead of 3 cups of salad veg ok?

Cheers

[liv]

Re: More exercise more carbs?

When you are done induction and move up to OWL you can play around with your veggies. On induction you should follow the rules to a T
I cook a lot of the veggies on the salad list - like mushrooms and peppers because I love sautteed veggies more than I like salads.

[atkinsgal08]

Re: More exercise more carbs?

>>hat I was trying to say is maybe with increased exercise, as your burning the carbs you are intaking, then you may eat more? I believe we should be able to adapt the diet to ourselves even in the induction>>

As has been noted, Induction is what it is. It's a defined term.

It may be your belief that Induction is adaptable ... however, then you're not doing "Induction" ... you're doing the "gonnaloselots" plan. Not the Atkins plan as written.

When Dr. Atkins said we could make it the "Atkins and me" plan, he wasn't thinking of the first two weeks ... adapting it to how you want to do it too early leads to confusion, slow weight loss, or failure in my experience reading other people who do what you're "believing" you can do.

[bellajgw]

Re: More exercise more carbs?

Gonnalose,

As a woman, let me say that I'm sure your partner just wants you to be healthy and happy more than anything else. Rushing to force your body to release weight as quickly as possible can do more damage than good. Just ask anyone on this board who has struggled with weight loss their whole life...fad diets, quick weight loss promises, forcing your body to do things that isn't good for it, they aren't good ideas and they can not only do damage to your body now and make it that much harder to lose weight in the future if you gain any of it back.

Yes, Induction is Induction and it's strict for good reasons. It's meant not only to help you get your body into the new structure of burning fat for fuel but also to get you out of your bad eating habits, relieve cravings, etc. It is strict, though. I don't think Atkins had your level of body building in mind when he wrote about Induction. I'm sure he would have had concerns for doing so much to your body in so little time.

I know you feel like you have enormous amounts to lose and want to stay in Induction for longer (or Induction level carbs), but with your body's requirements due to the body building and exercising you really should move into OWL once your two weeks is over. Just because you are out of Induction does not mean that you stop losing weight quickly. Many people start losing even more weight once they add in additional veggies to their diet.

If I could make a suggestion? Reduce the amount of exercise and weights you are doing until you are out of Induction. Don't stop, just reduce. Once you are through with Induction start adding in additional veggies in 5 gram incriments each week and as you do increase the amount you are working out. If you find yourself lacking in energy add more carbs and see what affect it has on you.

Just my 2 cents.

[Jenileigh]

Re: More exercise more carbs?

I understand what you are saying. I really do. Just take care of yourself though, losing too fast isn't healthy be steady and you'll look like you want to soon enough!