I have been keeping my carbs under 50g a day for several weeks. I've have noticed my workout recovery has gone downhill. I lift on Tuesdays and Saturdays (basically Starting strength only with 2 workouts a week). Sprints (30s all out races against my son, 8 sets or so) on Monday, HIIT (usually burpee tabata, sometimes mountain bike sprint tabata) on Thursday. Other days I walk the dogs, bike, hike, fish (kayak), hunt, or something "lower HR level".

I get 1g of protein per pound of LBM daily. Carbs under 50g, fat remainder of cals to around 1500 a day. Ketostix confirm I am in heavy ketosis. I am 40 years old and I steadily lose 2-3lbs per week. I feel fine too.

Anyway, I barely recover between weight workouts. I even get sore after sprints. The HIIT makes me want to puke, and I am horribly sore afterwards.

Should I not try to "cut" and lift heavy? Diet down to desired level and then lift, or am I now officially an "old guy"? Do ketosis and weights not mix?

Am I doing something blatanly wrong?

 "Should I not try to "cut" and lift heavy?"
The only way to get super lean and not lose muscle is to train to gain ie. lift heavy.

"Diet down to desired level and then lift, or am I now officially an "old guy"?"
No keep training, you need to not lose muscle. YES, you are officially and "old guy" welcome to the club! 

"Do ketosis and weights not mix?"
Weights and ketosis do mix. I have found a lack of explosive strength on low carbs. From everything I have read it takes about a month for the body to adjust to pre-ketosis training loads.

"Am I doing something blatantly wrong?"
No! I would suggest bumping up your protein to 1.25g per lb.of LBM. and see if that helps. Training hard creates discomfort. That's why it works!

What are you doing to actively boost recovery?

What are your rest days like?

Are you hydrating sufficiently?

Thanks for the replies. I was hoping Wlfdg would chime in.

I will try upping the protein a bit. Is whey protein a primal no-no?

I'm not sure what you mean by trying to actively boost recovery. I try to do something easy on my rest days. Just go for an easy spin on the bike, slowly hike, walk my dog in the park, play golf (no cart) or something easy. What do you suggest to boost recovery?

Now that you mention it, I may not be getting enough water. I am thirsty quite a bit. I'll start trying to drink more water.

Thanks for the suggestions.

Whey is a Paleo no-no. It's also junk! Eat meat, eggs, fish. The good stuff!

That's great you're having an active rest day. You need to put in a passive rest day as well, aka DO NOTHING!

Boost recovery- Massage, foam roller, hot tub/jacuzzi, contrast baths, etc......
 

What are you eating? How much?