Let’s continue with the Keto Bulking 5th Week. We are going to see if it is possible to gain muscle during a bulking phase while following a ketogenic diet. Then, we will continue with a cutting phase (macrocycle) with a ketogenic diet as well.
4th Week Review
This was a very good week regarding the workout, but not in terms of the diet.
In fact, I have done exercise at a very good intensity, increasing the weight both in bench press and deadlift. I have not even skipped a day even though the gym was on a strike.
The diet was a mess, on Friday I played a night paddle tournament to celebrate Halloween. I actually spend 3 hours and a half playing, (plus 90′ of a match I played a few hours before).
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DEPORTE = SALUD . Es totalmente cierto que el deporte es una actividad lesiva, de hecho, no conozco a nadie que haga deporte que no se haya lesionado, pero más lesivo es no hacerlo. . Llevo desde los 3 años practicándolo y tengo claro que me iré de este mundo practicándolo, pues no entiendo la vida sin el deporte. . Son 43 años haciendo deporte, desde que empecé la pelota mano, de txiki, hasta ahora que me centro en el padel. . ✅ Pero si quieres tener una salud óptima NUNCA hay que olvidar el entrenamiento de fuerza, NUNCA. Si no haces fuerza no te estás cuidando al máximo. . 🏋🏻♀️ En serio, haz pesas, tengas la edad que tengas, a tu nivel, pero HAZ ENTRENAMIENTO DE FUERZA, si lo que quieres es “morir joven lo más tarde posible” 💪 . ¿Y tú que OPINAS de esta reflexión? . #motivacion #motivacionfitness #enforma #enformaalos40 #rendimiento #reto #superacion #tupuedes #aportussueños #deporte #motivaciondeportiva #ponteenforma #noexcuses #fitness #salud #mente
There were appetizers in the middle of the match and I did not eat anything. But, after losing the final at 1 in the morning, I was hungry and I ate sushi, which means I broke the ketosis.
Since I am playing so much paddle and going to the gym, I have not gained weight excessively. In fact, it has barely changed since I weigh 80.6kg (I have gained 100g).
The good thing is that I have not lost weight despite doing so much exercise and eating less calories.
So, I will no make any adjustments this week and I will continue with the hypercaloric diet (115% / 3300-3400 kcal and sometimes (negative balance) normocaloric diet (100%, 2900-3000kcal).
It is still the same, I barely need insulin when I do exercise.
In fact, some days I have woken up at 96 on an empty stomach. However, eating so many calories still produces blood glucose peaks.
I still do not know how to approach this, but I will find a way. Perhaps, I could try repeating the activity of a whole week while cutting on the calories to see what happens with my glucose.
Keto Bulking 5th Week Routine
According to plan, let’s continue with a high frequency routine made up of 3 days of Full body (Monday, Wednesday and Saturday). But let’s increase the intensity first with a multi-joint exercise and pushing it to the limit (7 killer sets):
Keto Bulking 5th Week Diet
Finally, here is the diet I am going to follow this week, with the adjustments I have mentioned in the review:
Would you like to join me?