The Slingshot Training System

[big_k]

Hi BIG K. I am Glad you enjoyed reading about Slingshot Training!

First I need to know what is your definition of a cyclic ketogenic diet?

In addition, have you ever trained each muscle group twice a week with higher volume?

My Pleasure, My definition of a cyclic ketogenic diet: More or Less sticking to a 65% Fat, 35% Protein 5% Carb Macro Nutrient breakdown. For PWO Shake I have about 40g of Whey + 30g of Dextrose.
Once a week, usually on Saturday is my carb up, where I eat carbs @ about 30% of maintenance. To keep it simple I flip flop the macro's. So 65% Carbs, 35% Protein, 5% Fat. High Glycemic Carbs initially right after the workout, then low glycemic carbs for the rest of the day. I will do some HIIT at the end of the day (to get some GLycogen out of the system) and on Sunday I go back to "keto" diet.

Yes I have trained each muscle group twice a week. I did for about 4 months back in February. Back/Bicep, Chest/Tricep, Legs, Shoulders, after the 4th day, I went back to day 1, then rested. 8 days on, 1 day off (I was overtraining)

[Ronnie Rowland]

My Pleasure, My definition of a cyclic ketogenic diet: More or Less sticking to a 65% Fat, 35% Protein 5% Carb Macro Nutrient breakdown. For PWO Shake I have about 40g of Whey + 30g of Dextrose.
Once a week, usually on Saturday is my carb up, where I eat carbs @ about 30% of maintenance. To keep it simple I flip flop the macro's. So 65% Carbs, 35% Protein, 5% Fat. High Glycemic Carbs initially right after the workout, then low glycemic carbs for the rest of the day. I will do some HIIT at the end of the day (to get some GLycogen out of the system) and on Sunday I go back to "keto" diet.

Yes I have trained each muscle group twice a week. I did for about 4 months back in February. Back/Bicep, Chest/Tricep, Legs, Shoulders, after the 4th day, I went back to day 1, then rested. 8 days on, 1 day off (I was overtraining)

big k, twice a week muscle training works but so does once a week muscle training. It all boils down to individual preference. In addition, I would not do HIIT on your carb up day because that defeats the purpose of carbing up.

I have more questions-

1) How long have you been on the ketogenic diet?

2) How long do you plan to cut?

3) Do you prefer once a week muscle training or twice a week given your experiences in the past?

[C-heavyweight]

STS is awsoume so far. the workouts seem to fit me perfectly. I feel as though i heal efficiently better from sts. The 8 set per body part for mass works well. STS IS THE REAL DEAL!

[big_k]

big k, twice a week muscle training works but so does once a week muscle training. It all boils down to individual preference. In addition, I would not do HIIT on your carb up day because that defeats the purpose of carbing up.

I have more questions-

1) How long have you been on the ketogenic diet?

2) How long do you plan to cut?

3) Do you prefer once a week muscle training or twice a week given your experiences in the past?

I have been on the ketogenic diet on/off since February. I stopped for about a month and am got back.

After some research though, I'm considering changing it up a little. Keeping the same principles, but instead of a re-feed, I would eat carbs pre and post workout only.

I am at about 15-16% body fat right now, I have read the benefits of cycling @ about 12% bodyfat, so I want to go as long until I am about 12%, so lets say probably 2 months? Which will coincide well with researching and putting together a good first cycle, etc.

As far as my preference, for certain body parts (legs) I feel better doing once a week, since I can hardly walk the day after. But for the rest of the body, I feel like I can hit it twice a week. My chest, shoulders, arms, abs recover fairly quickly. Usually back soreness can be felt throughout the week, so back twice a week might be overkill.

[Ronnie Rowland]

I have been on the ketogenic diet on/off since February. I stopped for about a month and am got back.

After some research though, I'm considering changing it up a little. Keeping the same principles, but instead of a re-feed, I would eat carbs pre and post workout only.

I am at about 15-16% body fat right now, I have read the benefits of cycling @ about 12% bodyfat, so I want to go as long until I am about 12%, so lets say probably 2 months? Which will coincide well with researching and putting together a good first cycle, etc.

As far as my preference, for certain body parts (legs) I feel better doing once a week, since I can hardly walk the day after. But for the rest of the body, I feel like I can hit it twice a week. My chest, shoulders, arms, abs recover fairly quickly. Usually back soreness can be felt throughout the week, so back twice a week might be overkill.

1) Since winter is on it's way I would recommend a lean bulk. Try consuming around 1 gram of carbs for each gram of fat consumed after meeting your protein needs. This would include eating most of your carbs for morning and/or pre-workout/post workout as you suggested. There is absolutely no reason whatsover to stay in ketosis. And if you are constantly going in and out of ketosis your blood sugar is going to be all over the place.

2) I would recommend training each bodypart only once a week as a baseline using a 4 or 5 day split since you excel with once a week muscle group training. On the other hand, if you decided you want to gain some size and strength instead of cuttting you could train the smaller muscle groups twice a week as a baseline while simultaneously training the larger muscles (legs and back) only once a week as a baseline. A 4 day split would be a good place to begin using this approach.

I hope this helps!