I don't have the research on hand - but if you look up "ketogenic diet"
and bodybuilding, you will find that it is COMPLETELY possible to build and maintain muscle mass without carbs. Keto diets are not uncommon in strength circuits.

And also in the running community, keto runners are well known. They replenish during the run with a saline solution, and refill with protein and minimal carbs post-run.

Looks like keto has almost made it to mainstream, in sporting terms.

I also like to exercise everyday and want to keep my strength training going. So my plan is to eat extra packets the days I am going to work out. Let's see where it takes me.

day 1 of running.P1 Week5. tried to jog instead of running. Post run- was a little hungry, but cardio always does dat to me. ate an extra quest double choco bar (i did not have to but i did )
Q- Did u guys use the extra packet? Q-Anyone who did half a packet? Just wondering. Q-What do u guys do Avalon and Scorbett? I would also appreciate if everyone else shares How their usual P1+exercise day looks like?
I did fasted cardio today and hope this will burn fat. Then i will lift tomo (moderate for now) and repeat 2 more times this week. Fingers crossed that this works and i still see result. I feel more energetic when i workout and i am also prepping for an upcoming active vacation.
My day today:
Fasted cardio:2m jog:1m walk (experiment of the week. adding exercise back slowly and see how my WI turns out!!)
B-Jay Robb vanilla spinach shake ~25g proteins,0fat,0 carbs, stevia
S- IP choco RTD
L-veggies omelet
D-chicken stirfry and veggies + half egg
S2- quest bar
grazed on cucumber, lettuce and mushrooms.
herbal teas
Thank you!

Aria - I always added an extra packet (but always an unrestricted item) anytime I exercised. I'm about to start a running program again (run/jog every other day, yoga on off days) and since I'll be getting out early in the morning, I will have a Syntrax nectar or EAS Carb AdvantEDGE shake before I exercise, and then have my regular IP breakfast afterward. Replacing those calories is important!

Thanks Scorbett!! Just want to clarify if u eat 1 restricted item everyday? (even on days u don't workout dat is)
Thanks!

The only workout that I do is using my exercise bike for at least 20 minutes. Using this equipment is like having a cardio exercise with less risk of injury. It also helps lower high blood pressure, regulates blood sugar and may prevent heart attacks. For everyone who interested in exercising like me can see
http://www.thegoodgears.com/Exercise-Bike/
to select an exercise bike to start workout at home.

Yes, the IP program calls for 1 restricted per day, and so I have 1 restricted per day. Exercise has no bearing on whether I have a restricted item or not

Thanks Scorbett!! I did not know that restricted was mandatory!! My coach told me that it was optional and actually discouraged me to use it. grrr. well Iam going to eat my yummy quest bars from now on! Thank you!! You are awesome!!

I will never understand coaches who try to "tweak" the system. The program is DESIGNED with 1 restricted per day. For some reason, there are coaches who believe that denying you those extra 8-9 carbs per day will somehow increase your losses. It's bunk.

I'm in the middle of my 4th week on IP and I've been practicing Ashtanga yoga the whole time. I take it a little easier, about 80% effort, of what I was doing pre-IP. I've lost about 17 pounds now, and if anything my yoga practice is really progressing so much more now that it has in years.

The first week I was starving in general, and didn't seem related to my exercise at all. These days I don't notice any hunger. I don't eat an extra IP packet, but I do take a little liberty with some extra fat (1/4 avocado or sesame oil) on those workout days.

I know it's not 100% OP, but I've seen great progress and it's working better for me than anything else I've tried.

You are so right Scorbett!!My "coach" is a glorified vendor !! period. And I consider you all here as my coaches!!
Thanks Duaba and VW. This is my 5th week and I can relate to ur not wanting an extra packet.I did not feel the need myself yesterday, I just wanted to try the double choco questbar I think i will be happy to eat an extra egg with dinner instead. I love my proteins though SO i have been adding extra egg here n there every now n then from day 1. I think that wont knock me out of Ketosis.
Today I plan on Lifting (80%) for maybe 45 minutes full body instead of a body part. SO, i will carry that extra shake today. WI next will help me decide how to tweak my protein intake and workout i guess. Fingers crossed!!

Evening post workout update :
It felt great hitting them weights!! The legs still got it. But boy the biceps,chest and shoulders felt the 4 week absence!! It had been a while since i did bi curls with 10lbs But oh well like you guys say, strength will come back. For now I just want to lose 20 lbs of FAT!!
Oh another thing. I was not super crazy hungry today. But then i don't get hungry on days when i lift (cardio days are a different animal!!)I just plan on eating 1/2 quest bar as my extra today unless i cant stop and add 1/2 egg to my dinner
Thanks again for all your input and support!! Feeling bada@$$ after my workout!!

With all respect to the majority...

I finished IP in the summer of 2013. The restricted items at that time ALL contained gluten. I did not use any restricted items needing to be GF. As a result for the entire 8 months I was on program my intake was only non restricted. And I lost 65+ lbs at age 64. I was 100% OP, did not experience any stalls and I exercised daily from about the 10-12 week mark. Did not add an extra packet and most of the time was not hungry, faint or tired that I would relate to IP. Occasionally ( once every 10 days or so...) the calorie deficit (probably from NOT having any restricted items which are higher) would catch up with me.....and I'd have a "ravenous" day. On those days I added an extra snack of a HB egg. At my age and height...this made sense. Regardless of the low calories on this diet...age and stature will impact your caloric burn and needs both on the diet AND especially as you phase off. Being short is not fair...being older and short REALLY stinks!!! Those who deal with either or both...I suggest to make your peace with it. ASAP.....and know you can not skirt the exercise either.

If you avoid exercise that creates another sink hole you will have to deal with as time goes passes!

...By facing/accepting all of these individual challenges (and more as we are all different) and making it a priority to get to an easy peace with the challenges while on IP (and forever,) you may find as I have; you can be the exception in keeping the weight off.

Best of luck to all as you figure it out. At my age there was no time to see if ...or how I could be an exception. For me...the diet worked...really well. But the head game which suggests real success is w-a-y down the road. That was not prepackaged as an IP product . Restricted or non. We all have to do that part for ourselves. Am not suggesting it is necessary to avoid the restricted...but they ABSOLUTELY are not mandatory. They are simply "allowed".

kathie

Thanks for you insight Kathie!!I appreciate it. And 65 lbs loss is awesome!!!Like i said this is an experiment in progress I will listen to my body and keep an eye on the fat%, metabolic rate,lean body mass and inches lost. My restricted "treats" will be quest bars (1whole or half) and some of them according to IP rules are not even restricted. SO, I will see how it goes.Thank you again.