I have achieved increased muscle mass on LCHF as summarised in my signature. I normally have some cardio first then use HiiT and compound exercises, so for example dumbbell weighted squat into bicep curl, followed by shoulder press, then front lunge balance and bicep curl, repeat off of the other leg, this is one rep, repeat 6 times for 3 sets. I then do 3 sets of bench presses. I then place weights at one end of an Olympic bar and squat for 3 sets, using the same bar single arm chest presses for 3 sets. With no rest and over time heavier weights this is a killer on the muscles. Also do 100 push ups a day in less than 3.30 now with squats as an active rest, another killer. The next day I do lighter weights.
When I went from low GI to LCHF I lost 2kgs but also put on muscle mass. For me no shakes, no post workout additions, no increased carbs, mostly training fasted (cardio class followed by weights).
