the only reason why I recommend the morning workout is because your glycogen levels will be highest in the morning after your refeed. If you wait until the afternoon, you will have less glycogen available to help fuel your high-intensity exercise.
With that being said, you can still do your HIIT in the afternoon – just be aware that it may be more difficult to maintain high intensity compared to a morning workout.

Try out CKD for yourself and see if it helps. Based on what you told me, I think it’d be a good fit for you.

If, after experimenting with CKD, it isn’t enough to improve performance throughout the week, then you can try a TKD instead:
https://www.ruled.me/targeted-ketogenic-diet-indepth-look/

Many thanks!!! Ok, I’ll try TKD and see how it goes, it gets me a bit scared going out of ketosis, hope I don’t accumulate all the fat I esta the resto of the day…

Congrats on the results so far!

I think a targeted keto diet would work better for you. Here’s our guide on how to implement it properly:
https://www.ruled.me/targeted-ketogenic-diet-indepth-look/

Form a dietary perspective, To lose fat and gain muscle at the same time, I recommend consuming between 1 and 1.2 grams of protein per pound of lean body mass every day and maintaining around a 10-15% overall calorie deficit.

If you’d like to learn more about gaining muscle while you are on keto, feel free to check out our guide to keto bodybuilding:
https://www.ruled.me/comprehensive-guide-bodybuilding-ketogenic-diet/

If you have any other questions, please let me know. 🙂