2019-10-30T09:02:06+00:00

Keto Bulking Workout – 5th Week

David Diaz Gil 4 min. of reading Keto Bulking Workout Leave a comment

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.

Index

1 4th Week Review
2 Weight changes
3 Glucose
4 Keto Bulking 5th Week Routine
5 Keto Bulking 5th Week Diet
6 Related Entries

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
A post shared by David Diaz Gil (@enformaalos40) on Oct 30, 2019 at 2:02am PDT

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.

Still, I try to stay on ketosis as long as possible. During the week is actually not complicated to do so, but the weekend is where I tend to have problems. In the end, it is just a matter of being persistent with the objective.

Weight changes

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).

Some days, we will do a 14 hour fasting by having breakfast at 7:00 a.m and dinner at 21:00 p.m. Above all, this is due to the fact that I am going to work in a hospital and I would rather avoid the restaurant and do fasting. During this period, I will surely do weightlifting.

Glucose

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.

But the truth is that the ketosis is not enough to control the glucose properly if you are diabetic, as long as the diet is high in calories.

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):