How sustainable it is for you depends on your weight, body composition, workout experience, goals, and how your cholesterol levels respond to a high fat diet.

If you used the recommendations in the article as your guide, then you should be on the right track. However, to see how it is affecting other aspects of your health (like cholesterol levels), I recommend consulting with your doctor and getting a blood panel done.

However, it is possible that this approach may not affect your body fat levels significantly. If this is the case, then try eating a calorie excess (like I described above) on weight lifting days and being in a small calorie deficit (around 15%) on non-lifting days to encourage more fat loss.

Alternatively, you can try focusing on one goal at a time. For example, you could focus on losing fat first by maintaining a 15% calorie deficit and keeping protein high to prevent muscle loss. Once you get to around 10% body fat, you can then increase calories so that you are in a 5-10% calorie excess with most of it coming from protein so that you can start gaining muscle mass. This approach may be easier to work with and more effective in the long run.

On days you run, fat bombs are a great option. However, even if you do get a bulk of those extra calories from protein, I doubt that it will have a substantial effect on your ketone levels because you are so active.

Does this all make sense? If you have any other questions, please let me know.

Try putting your info into the keto calculator and seeing what comes out when you select “sedentary” as your activity level. Then, add 400-500 calories to that number and aim for that on non-workout days.

To answer your first question: if your protein shake is super low in carbs, then there is nothing wrong with it. Just don’t have so much protein that you are consuming significantly more protein than the keto calculator recommends.

Based on your meal breakdown, it looks like you are doing very well.

Since citrulline, beta-alanine, and MCT oil aren’t helping much, I recommend that you do ONE of these two things:

– Reformulate your training plan so that you are doing sets that have fewer than 6 reps. (Follow the recommendations found in the “How To Train Hard Enough on The Ketogenic Diet” section of this guide:
https://www.ruled.me/comprehensive-guide-bodybuilding-ketogenic-diet/

– Try following a targeted keto diet:
https://www.ruled.me/targeted-ketogenic-diet-indepth-look/

Using either one of these strategies should help you get the most of your workouts. If you have any other questions, please let me know.

The best place to start is with any dietary strategy that keeps you in a calorie deficit that you can sustain for the long term. If IF helps you restrict your calories more than usual and you think you can stick with it then I’d definitely give it a try.

When your body is in a calorie deficit it will be able to burn stored fat, including visceral fat. This is the principle behind how we lose fat — and the most popular fat loss strategies, like keto dieting and IF, work mostly because they allow you to sustain a calorie deficit.

To find out what being in a calorie deficit means for you, I suggest plugging your info into the keto calculator and using that as a starting point:
https://www.ruled.me/keto-calculator/

Does all of that make sense? If you have any questions, please let me know.

Since MCTs are digested in a different way than longer chain fats, you CAN have MCTs when you are carbing up. In fact, the MCTs may decrease your carb needs for your workout because the ketones from the MCTs will be used to replace some of your sugar needs.

To maximize your muscle building potential, it would probably be best to have your protein shake post workout. Your top priority, however, should be meeting your daily protein needs first and foremost – then, if you want to give yourself an extra muscle building boost, take your protein shake post workout.

Regarding thyroid and hormone issues: if you are feeling healthy, you’re getting the results you want, and your blood tests indicate that there is nothing to worry about, then you are on the right track.

I know I briefly touched on a couple of complex topics, so if you have any other questions, please let me know.

Great question!

After keto adaptation, you will most likely have enough glycogen reserves to fuel 45 min to 60 min of training in 6-20 rep ranges. In other words, your exercise performance should return to normal after your body is keto adaptated. However, this may take a couple of months (I’m being vague because there isn’t enough research on it yet). One to two weeks of ketosis typically isn’t enough time for your body to decrease glucose utilization, increase ketone use, and replenish glycogen adaquately enough to support high-intensity training.

If you notice your performance dropping while you are on the SKD, you can implement one of these three strategies:
-stick to rep ranges of <6 reps until you are keto adapted and performance returns (you can test this by doing your normal workout after every month)
– implement the TKD and train like you normally would
https://www.ruled.me/targeted-ketogenic-diet-indepth-look/
– Implement the CKD and train as you normally would
https://www.ruled.me/cyclical-ketogenic-diet-indepth-look/

Does this all make sense? If you have any questions, please let me know.