4 hours ago
Trying to build muscle with the keto diet?
Follow these 4 main principles to start building muscle today!
In order to MAXIMIZE muscle growth with keto you need to follow the cycicall ketogenic diet. This means you follow strict keto 5 days of the week (75% fat, 20% protein, 5% net carbs) and have 2 high carb days. This allows for you to get the benefits of insulin release with your carbs spiking two days of the week, creating a better environment for muscle growth. MAKE SURE you are keto adapted (at least a month on strict keto) before starting this method.
.7g/LB BW of PROTEIN
To build muscle you need to get enough protein, keto is a moderate protein diet, so you want to only aim for .7g per pound of body weight. This will keep your protein high enough for muscle building while still having plenty of fats to keep it keto!
To build muscle you want to be training with a little higher volume than you would when trying to lose fat. This means progressively overloading your lifts, (adding weight to the bar, and reps to each exercise over time), while training each muscle group at least 2-3 times per week. I reccomend using either a full body or upper/lower training split.
If you want to build muscle you need to be getting extra calories. A 200-300 calorie surplus is a great place to start to gain muscle while limiting fat gain.
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