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Fcuk's sake - reality check time. If you lost muscle then you were doing something very wrong - keto diets are not catabolic if done correctly. Secondly, you're 150lbs, so unless you're 5 feet tall you probs shouldn't be cutting anyway. You want to gain size back? Then start a mass gaining diet. Eat in a calorie surplus with adequate calories to train and grow. Cardio 3 times a week max.

How long you been on keto?? you say you carb up for 1 day, im starting carb up for 36 - 48 hours. Maybe try that. Also you should have worked out your carbs/fat/protein ratios for your carb up. You shouldnt just be eating carbs only for the 1 day. You shouldnt be adding carbs to your meals in the week on keto. im also 5ft 9" mate and im 175lbs. Its only my first week of keto but im already seeing great results. The abs are already...

Quote: Originally Posted by a.notherguy im having alot of sucess doing carb cycling based on a thread i think pscarb posted. Basically.... i only eat carbs on training days and then have a refeed day on a sunday. I lift on mon, wed and fri afterwork. On these days i have some carbs - i have 50g dextrose immediately after my workout (followed by a protein shake ten mins later) and then about an hour later i have a balanced meal which will have...

Do you guys just bang the protein powder +natural pb + water into a shaker then shake then drink or put it all in a blender then blend then pour into your shakers? as I assume it would be really thick and horrible if you didn't use a blender??

be careful with a keto mate ive had better results from timed carbs, when i used a keto, unless i ate fekkin loads, i lost muscle... also, have some maltodextrin in your post workout shake as you need everything in there fast just after the gym, whilst peanut butter will slow this right down... if you dont want to use malotdextrin as its carbs u can use glutamine, but unless your willing to risk a little loss in muscle, id deffo stick to timed...

Thank's AlasTTTair, so if say I just do 30 mins fasted cardio a morning for a week then add in cardio pwo say around 20 mins then just keep knocking the fasted cardio & gym cardio up every few days??

If you're doing a proper keto style diet - French Mayo will add the fats you need and can replace the nuts to a degree.

Well gear or not that diet will make you lose muscle. Tuna is an inferior protein source use chicken and some salmon, basically plenty of protein and fat you need some saturated fat for the cholestrol which is needed for healthy hormone levels. Carbs at breakfast and post work out is all you need.

calorie deficit + cardio = win. end.

If you are in a surplus then the catabolic state will not even exist. Stop being paranoid. As i stated earlier, monitor and adjust until you find a groove. This is not hard yet you are making it into a rather complex issue unnecessarily. Eat, train, rest. If something isnt working, then tweak it.