ya i think depending how low carb you eat now if you eat super low carb it can take around 4 months for your body to have produced enough insulin receptors on your muscles to fuel your muscles good again =/i remember after 3-4+ years of eating super low carb and obviously obtaining very insulin senseitive muscles i tested a anabolic carb up diet thingy. and i ate a bunch of about 100% liquid refined sugar candy things and potatos. and very soon afterwards all my muscles on my whole body got soo sore and stiff i could bearly move. clearly your body does not like your muscles overflooding with glucose and with the average western style diet of refined grains and icecream and other random super high carby things your body made it so your muscles have very low amounts of insulin receptors on your muscles as to not over flood them with glucose. also known as insulin resistant muscles.but ya this muscle adaptation takes a very long time. especially going from a super unatural high carb diet to a super low carb ketogenic diet.but waiting 4 or so months till your muscles are 100% strong again isnt something everyone is willing to do. i heard doctor atkins said if people work out alot they can eat a little more carbohydrates.maybe the days you workout try eating 30 grams of carbohydrates even at 30 you can still be in ketosis and 10 extra should help your muscles and probably not slow down adaptation either.also know 58% of protein can be converted to glucose as needed. but protein converted glucose is non blood sugar spikeing there for only a little insulin is produced from it. and with that little of an amount you would need insulin senseitive muscles for your muscles to soak up that glucose good.i have a picture of what i generally eat.

hmm i think i should up my protein to 27% and lower my fat too 69%. and the days i work my muscles hard i think i should up my protein too 35% and eat a few raspberries or more vegetables or liver maybe.also people on atkins induction they try to aim for 65% fat, 30% protein, 5% carbohydrates. but it doesn't have to be perfect % just something they may aim for.also proudju i have another food list similar to the one you showed in your link. it's at this link scroll down till you see it.
http://www.ibsgroup.org/forums/index.php?/topic/128769-feeling-alone/page__pid__810398#entry810398it's mostly the same but maybe easier to follow. also becareful of animal organs you may go over 20 carbohydrates easily if you eat to much.also something i should
note:grass fed beef,buffalo etc is REALLY good. far better than grain fed.but grain fed turkey and chicken is ok. i know this turkey from this farm is really good and it is antibiotic free and also i think they only feed there turkeys food that turkeys naturally eat and thats why there turkey tastes soo much
[email protected] actioncooked spinach gives me major problems. however im not sure about raw spinach i think raw spinach would give me semi problems.and zucchini gives me semi problems.