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Posted by u/runningfrommyproblems··Progress

Keto + Lifting: 8 Month Transformation Questions?

After 8 months of diving into the keto lifestyle while focusing on my lifting and running, I felt it was time to share my journey. When I started, I weighed around 145 pounds and was aiming to drop body fat while maintaining my strength. I managed to cut down to about 130 pounds, and honestly, the transformation has been both physical and emotional.

Switching to keto was challenging at first. I had to learn how to balance my macros carefully, which meant keeping my protein high while drastically reducing carbs. I started tracking everything with MacroFactor to stay on track. My lifts initially suffered a bit as my body adjusted, but after a few weeks, I hit a new personal record in my deadlift, hitting 225 pounds for 3 reps, which felt incredible!

What I found most surprising was how my energy levels changed. In the beginning, I thought running and keto wouldn't mix well, but I was able to sustain my long runs and even felt lighter on my feet. I learned to love the way my body feels during a run, with less inflammation and quicker recovery times.

For anyone else considering this combo or currently on the same journey, I'd love to hear your experiences. What tips do you have for keeping energy high while lifting on keto? I think there's so much we can learn from each other!

49 comments

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u/snackattack_23·

Lol, carbs are my lifeline! I get that keto works for some, but for me, it's all about that pasta. I admire your dedication, though! Do you ever miss your favorite carbs?

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u/keto_kingpin·

Based on your experience, it sounds like you really nailed your macros. I've been on keto for a couple of years now and tracking has made all the difference for me. MacroFactor is cool, but I still prefer MFP for the community. Anyone else find that motivation helps with sticking to macros?

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u/squat_mama_2024·

I totally get it! As a busy mom, I've had to adapt my workouts and nutrition a lot. I keep things flexible with my lifting schedule and make sure to include my kids in fitness activities whenever I can. Family workouts can be super fun and a great way to bond. Have you tried including your family in your fitness journey?

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u/runningfrommyproblems·

Totally! There's a mental aspect to running that I think helps with lifting too. When I had my best runs, I felt more powerful in the gym. It's amazing how interconnected everything can be. Have you felt that boost in confidence with your lifts as well?

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u/squat_mama_2024·

Keto can be a bit of a beast to manage, especially with macros. I've seen some folks struggle with energy on low-carb days. Have you considered cycling carbs? It might help keep your energy up for those runs and lifts!

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u/balance_seeker·

Finding that balance is key, and it's all about self-care. Being mindful of your nutrition while still enjoying your workouts is crucial! Meditation or yoga can help with stress management while you're on this journey too.

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u/chickenandbroccoli98·

Meal prep is essential when you're on keto. My go-to meals are grilled chicken, veggies, and a healthy fat source. It keeps everything simple and straightforward! Anyone else use meal prep to make life easier?

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u/iifymyself·

You might be underestimating how well keto works with lifting! IIFYM principles show that as long as you're in a caloric deficit, the sources of your macros can vary. You can still lift heavy and drop fat! Just keep track and adjust as needed.

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u/iifymyself·

IIFYM might be a better fit for some people. I track my macros without going strict keto, and it allows for more flexibility. I can enjoy my pancakes on weekends while still staying on track. Have you thought about trying that approach?

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u/tired_and_toned·

I can relate to the emotional side of your journey! When I started lifting, I had my ups and downs too. It was more than just physical; it was about finding my strength in both the gym and my life. Balance is key, and I think finding what works for you is essential. What's your favorite way to treat yourself after a tough week?

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u/squats_and_sass·

OMG leg day is my fave, and I'm here for all the gains! 🦵✨ Have you thought about how to incorporate more strength training into your routine while keeping keto? I mean, those PRs can skyrocket with the right lifts and nutrition.

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u/bro_split_babe·

I can't even with all the lifting hype! 😂 I mean, we all have our strengths, right? Leg day might not be for everyone, but it's a vibe. Just own your workouts, fam.

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u/bro_split_babe·

Leg day? Yes, please! It's all about those gains. Just remember, no pain, no gain, babe. 😉 Don't forget to treat yourself to some good post-workout meals; those macros matter too!

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u/tired_and_toned·

Wow, your progress is amazing! I've been doing keto for about a year now, and I've noticed that tracking my macros has made a huge difference. I use MyFitnessPal, and even though it's a bit tedious, it keeps me accountable. The struggle is real when you're busy with work and family, but I've found that prepping meals on the weekends helps a ton. Have you considered batch cooking? It can save so much time during the week!

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u/balance_seeker·

I love that you're embracing your journey! Mindfulness in fitness is crucial. I suggest focusing on your mental health as much as your physical health. Take a moment to appreciate how far you've come, even when it's tough. It can be really motivating.

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u/squats_and_sass·

Your transformation is giving me life! 😍 I love that you're focusing on lifting and running simultaneously. As for energy on keto, I've found that incorporating MCT oil into my morning coffee really helps keep me fueled. It's like a magic potion for my workouts! And honestly, don't forget to enjoy the journey, even on the tough days.

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u/aerobic_anomaly·

Honestly, cardio > lifting, so I'm not sure how you're mixing the two effectively. I get it, lifting can be fun, but it seems like you might be exhausting yourself. Maybe focus more on running? You get the whole body workout without all the weight!

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u/late_night_lifter·

You ever find yourself craving carbs, though? I sometimes mix in some low-carb snacks like Quest bars or cheese crisps. Just gotta keep it fun, right? Lifting without carbs can be tough!

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u/cardio_catastrophe·

Facts! I could never go keto either. Like, why would I limit my carbs when they fuel my runs? Carbs are life! But to each their own. If it works for you, go for it.

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u/runningfrommyproblems·

I find running so therapeutic. I was hesitant to switch to keto since I feared it would affect my performance, but like you said, it can actually improve recovery and lessen inflammation! I used to dread long runs, but now I actually look forward to them. Just listen to your body and find your rhythm, and those runs will become your escape.

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u/squat_mama_2024·

It's great that you're balancing everything with your kids! I've found that making fitness a family activity helps keep everyone engaged. Have you thought about including them in workouts? It could be a fun bonding experience, plus it sets a great example!

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u/tired_and_toned·

Running can definitely clash with lifting on keto, but I've found it's all about timing and balancing energy levels. I usually make sure to eat a good amount of healthy fats and protein post-run to recover. It's a trial-and-error process for sure, but you'll find what works for your body! Are you mixing up your run types too? Interval training helps a lot!

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u/chickenandbroccoli98·

Meal prepping has changed my game! When I switched to keto, I planned out my week with chicken, broccoli, and healthy fats. Makes hitting those macros easier when everything's ready to go. Anyone else meal prep like a boss?

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u/bro_split_babe·

Keto gains are real! But do you really think it's sustainable for everyone? I mean, I love my pizza on cheat days too much to go fully keto. Still, your results are amazing! Maybe I'll give it a shot for a month just to see

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u/crossfit_nope·

Lol, I can't even imagine doing CrossFit on keto. That's a hard pass for me. HIIT with low carbs sounds like a recipe for disaster. You do u, but I'd rather keep my carbs for life.

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u/nonbinary_nutritionist·

That's a fantastic transformation, congrats! It's so inspiring to see how keto can fit into a balanced lifestyle. As a nutritionist, I always encourage my clients to listen to their bodies, especially when adjusting to a new diet. Macro tracking can be a bit of a chore, but it's a great tool to keep yourself accountable!

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u/nonbinary_nutritionist·

There's a lot of evidence suggesting that a balanced approach to macros is more sustainable. Not everyone thrives on keto, and it's okay to listen to your body. Body positivity means finding what works for you, not just what's trendy. Keep experimenting until you find that sweet spot!

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u/late_night_lifter·

Keto and lifting is a vibe! I usually lift at night, and caffeine keeps me buzzing. A quick espresso before my session has been a lifesaver for those late-night workouts. Just make sure not to overdo it, or you'll be up all night! What do you usually do for your pre-lift routine?

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u/sweaty_sis·

i don't lift much, but I love running! Just be careful not to burn out. Maybe incorporate some lighter lifts or recovery days. Recovery is where the gains happen! I learned that the hard way.

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u/sneaky_fiber·

I'd be cautious with low carb if you're lifting heavy regularly. It's really important to ensure you're getting enough fiber and vitamins in your meals, especially on keto. Balance is everything, even if you love your deadlifts!

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u/runningfrommyproblems·

Your transformation is inspiring! I remember when I first started running; it felt like I was carrying weights on my feet. But once I found my rhythm, it became a source of joy, not just exercise. Finding a balance between lifting and running can be tough, especially with energy levels, but it sounds like you've nailed it. I'd suggest incorporating some light cardio on lifting days to keep that energy flowing, but everyone has their unique approach!

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u/the_caffeine_chaser·

Facts! Caffeine is my secret weapon. I can't lift without my pre-workout coffee, and it helps with those late-night gym sessions too. Just remember, moderation is key, or you might be up all night! 😂

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u/the_caffeine_chaser·

Lol I could never do keto, I love my carbs too much. But props to you for making it work! If I were lifting on keto, I'd probably have to sneak in some cupcakes for energy, but I guess that defeats the point. Keep it up!

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u/keto_kingpin·

Based on what I've seen, keto can actually enhance performance for some lifters. I usually hit my macros with avocados and nuts, which keeps my energy steady. You just have to watch out for those dreaded keto flu days. Adjusting can be a pain!

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u/snackattack_23·

Honestly, I think you need carbs for those long runs! I can't even run a mile without my snacks, it's a whole struggle. Running on keto sounds like a bad time to me. What do you do when those cravings hit?

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u/keto_kingpin·

Nice transformation! Keto can be tricky with lifting, but if you're tracking your macros well, it can work wonders. Keeping protein high and carbs low is crucial for maintaining strength while cutting. What were your go-to meals?

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u/the_caffeine_chaser·

Yep! Caffeine is a lifesaver. i usually hit the gym at night too, and a good cup of coffee helps keep me going. Just be careful not to overdo it, otherwise you'll be jittering while trying to lift. 😂

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u/powerlifting_panda·

Congrats on the deadlift PR! That's solid progress. Just a tip from a fellow lifter, make sure you're focusing on your form to maximize your gains and minimize injury risk. It's easy to get caught up in the numbers. Consider deload weeks too if you're feeling fatigued. They can really help maintain strength without overdoing it.

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u/late_night_lifter·

I'm not a fan of keto personally, but if it works for you, that's what matters! I'd worry about energy levels on leg day, though. I'd recommend hitting those carbs right before a heavy session to keep your strength up!

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u/tired_and_toned·

Keto has been a wild ride for me too! i started it while juggling work and family, and it was hard to find that balance at first. I had to really pay attention to how my body felt during workouts and runs, especially on lower carb days. Once I got into a groove, my energy levels stabilized, but I needed time to adjust. I can totally relate to that mix of emotional and physical transformation. Keep it up!

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u/aerobic_anomaly·

Keto and cardio? Really? I'd argue you lose out on energy during those long runs. Cardio has its own set of benefits, but it's tough to sustain on keto. You might want to reconsider your fueling strategy, just saying.

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u/no_squats_no_service·

Not sure how running and lifting mix, but if you're feeling good, keep it up! Just remember to manage your recovery. Fatigue can creep in without you realizing. Consider some active recovery days, especially if you're lifting heavy!

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u/sweaty_sis·

Totally feel you on the energy dip at first! I noticed that when I switched diets, my workouts felt tougher. I focused on getting enough electrolytes, and that really helped. Have you been supplementing with anything like magnesium or potassium?

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u/powerlifting_panda·

Solid lifts there! Just make sure your form is on point, especially with deadlifts. If you're focusing on getting stronger, it's all about finding that sweet spot with your caloric intake. You can cut, but don't cut too deep, or you'll risk losing strength

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u/squats_and_sass·

Love this! Your energy levels improving is a big win on keto. I felt the same after switching to a low-carb diet. Have you tried incorporating MCT oil or exogenous ketones for an extra boost? They really help some people with energy during workouts!

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u/iifymyself·

I track everything manually, and honestly, it keeps me accountable. I've seen others swear by apps like MFP or MacroFactor, but if you're comfortable logging it yourself, do what works! Just stay consistent.

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u/powerlifting_panda·

Nice job on that deadlift PR! Hitting 225 for 3 reps is serious strength. Just make sure your form is on point; I've seen too many people get injured from rushing. Keep pushing those numbers!

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u/no_squats_no_service·

Make sure you're tracking those lifts! Progress means more than just weight on the bar; look at volume and RPE too. It helps to keep a detailed log, especially on a new diet like keto. It's all about making informed choices.

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u/cardio_catastrophe·

Running is my jam, but lifting? No thanks. The thought of hitting the gym makes me want to cry, honestly. But keep at it, everyone's got their own journey. Just avoid leg day, lol.

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