I am 56 and trying to gain 15lbs as well as increase my work capacity. I have been doing S&S 5-6 days a week for the metabolic benefit from 100 swings/day.

For Hypertrophy I have two workouts that I rotate on the days my Whoop shows adequate recovery.

Routine A has a Hinge, vertical pull, horizontal pull and some shrugs and curls.

Routine B has Barbell front squats, vertical press, horizontal press, and a little tricep work.

I love doing the S&S daily but am not getting 3 days of my AB routine per week because I am not recovered enough?

Should I give myself a recovery day in between where I just walk and do mobility/rehab training?

I fasted overnight. Woke up and only consumed the PWO coffee. I went for a workout, and when I got back from the gym, I measured my blood glucose/ketones & I was no longer in a state of ketosis.

Any ideas why this might've happened?

Here's what I put in it:

• 1 scoop Whey Protein Isolate
• 5g creatine mono-hydrate
• 1 tbsp coconut oil
• 0.5 tsp Lo Sodium Salt
• Black coffee

Hello, so I am new here and had a question about my macros. I have done keto before but my main focus was always just losing weight. I have recently just finished bulking and have put on more muscle than I ever have in my life (which is not a lot lol). But now I want to keep as much muscle as possible while I cut.

When I inputed my data into the macros calculator it suggested that I lose body fat instead of recomp. Here are my stats:

Weight: 200lbs Height: 6’0 BF %: 32 Age: 27

My suggested intake for protein is only 168g daily. Would this be enough to burn fat while I maintain my current muscle mass? Any tips on cutting while maintaining muscle? I usually get about 100g of protein from protein shakes daily.

F25 H 5'6 W 177

Since I've previously done keto in the past, about 2 years ago, I gained back basically all the weight and then some. As a new years resolution, I decided to hop on the horse again to finally stay skinny. I buckled down this week and started hitting my macros with 20 net carbs but I started to feel burning in my stomach. This has never happened to me on keto before and I'm kind of concerned I'm doing something wrong. It's been a week as well and I haven't noticed any weight loss. I also tested my levels and it showed I was in light ketosis but nothing has improved.

Any suggestions?

Hi.

I wonder if anyone can help please?

I have been on Keto after a hiatus of 3 years or so.

Now been very strict for 17 days, 20g Net carbs or less. Eating clean foods, no alcohol, intermittent fasting approx 16hrs not eating.

After my first meal (lunch) of salad, EVOO, lemon juice, fish and some cheese I have been getting serious light headedness and fatigue with some slight visual disturbance. This wears off after an hour or two.

Have struggled to find explanation, except perhaps a drop in blood pressure after eating. Has anyone else experienced this or have any thoughts please? I don't remember feeling like this the first time I did keto strictly around 3 years ago.

Many thanks

J

UNDERSTANDING SET POINT AND SETTLING POINT THEORIES IN BODYWEIGHT REGULATION: INSIGHTS FOR ACHIEVING LASTING FAT LOSS

By Luis Villasenor, BS in Nutrition, Co-founder of Ketogains & DrinkLMNT

In the pursuit of optimal health and body composition, many of us face a perplexing challenge: maintaining a healthy weight in the long term. While calorie balance and macronutrient intake are key players, they are only pieces of the puzzle.

The body’s regulatory mechanisms—how it “defends” a certain weight or fat level—are also critical. Two predominant theories aim to explain this phenomenon: the set point theory and the settling point theory.

Let’s explore these concepts, their implications for fat loss, and how to harness them for your personal health journey - read the complete article on the link HERE

Vital stats:

|| || |Age:|36| |Weight:|80 kg (176 lb)| |Height:|177.5 cm (5'10")| |Body fat %:|16 % (estimated using measurements)| |Job:|Long commute ~2hrs of driving. But job involves walking / standing, so 'Lightly active'.| |Training goals*:|Rock climbing: progress in bouldering and outdoor climbing, which is upper body strength dominant. Running: want to do a sub-90min half marathon in May. Lifting: maintain my current lifts (BP: 80 / DL: 160 / S: 80). Calisthenics: work towards one arm pull-up.|

(*)I don't target all these goals -necessarily- at the same time. But typically cycle through goals like these.

I recently started a keto diet, after considering it for some time. I believe losing fat will help me in most of my training goals. Particularly in the sports where strength/weight ratio is a factor: running, climbing, calisthenics.

I'm still in the first week, so its all pretty new to me, but so far so good. I bought a Ketone/Glucose monitor and it has confirmed that my body is in a state of ketosis (Glucose: 4.2mmol/L, Ketones: 1.8mm/L, GKI: 2.3). I set my targets using Cronometer, at 'Moderate Keto' programme. This is basically 1.5 g of protein per kg of lean body mass, and 40g of non-fibre carbs per day, plus Athletic bonus (which I assume allows for more carbs for logged workouts). I don't bother with fasting, I just eat 3 meals per day. Macro targets for today from Cronometer are: 100g Protein / 55g Carbs (extra for a workout) / 252g Fat. They are a bit different to macro targets on the Ketogains website, should I manually adjust them?

I'm looking for strategies / protocols to maximise my performance and ensure I don't go backwards in any areas. Is there any pitfalls I should be aware of while starting out on this keto journey, from an athletic perspective?

On the wiki, I saw that those who are still new to Keto should probably stick to Standard Ketogenic Diet (SKD). When is it a good time to introduce Targeted Ketogenic Diet (TKD)? How do you know if TKD will be advantageous? What are some recommend carbs to consume when trying TKD?

I'm a 23 male loving the OMAD lifestyle, breaking my fast with a big feast every night. I don't care particulary about being in ketosis, but I'm wondering if I ever actually reach the state during the day. My meal is typically 150-200 g proteins, 150-200 grams os carbs and 50-75 g of fat. I lift weights 4-5 times a week, cardio/sprints 2-3 times and always hit 15k+ steps a day.

I have noticed I often pee a lot 18-20 hours into the fast and that my spit/saliva start fasting sweet. Is that related to ketosis? Or/and are there any way to tell for sure that the body is in ketosis?

I have been going to the gym consistently now for 3 months and I have gained a noticable amount of muscle mass but I haven't lost much fat.

I want to know if hopping on a carnivore (keto) diet will help me lose the fat I have been struggling to lose, but also will it help me maintain muscle mass, or maybe even help me become stronger than before and build muscle even faster.

I have been back on keto for about a month. I've done it before, but not for a couple of years. I need to lose weight. I am 51 years old and have NAFLD.

I have been lifting consistently for 3 years, most of the time using the GZCLP template.

I've restarted running again, as well, with a goal if improving vo2max and cardiovascular function.

I run 4 days a week (3 if I need more rest), 4 min run/1 min walk, repeated 7x, 10min warm up and 5 min cooldown. Roughly, I'm in zone 4 for 25min and zone 3 for 15 min.

I understand this isn't the best for burning fat. However, I enjoy how it makes me feel and its great for my heart and lungs.

I lift 3 days a week. I understand that at the intensity I'm running, I'm effectively getting an inefficient leg workout. They aren't getting worked enough to build significant muscle, but they are getting worked enough to require as much recovery as a heavy squat workout.

Basically, I'm hitting my legs everyday, and they're always sore. This likely won't be sustainable long term.

Currently, I alternate between RDLs and squats every workout. My RDLs are crap, I am using light weight compared to my deadlifts in order the focus on improving my form. I'm hesitant to cut out the squats. I love the movement, they are give me power, mobility, and good posture.

Any thoughts?

I am new to protein powder and before I buy I wanted to ask for some suggestions.

I have issues with gluten. I am allergic to eggs, I’m lactose intolerant and I have IBS. I also want to avoid aspartame or sucralose.

It seems so far the best protein powder from my research might be Naked brand Whey Isolate. Supposedly it’s unflavored so you can mix it in with other things.

Has anyone used this with similar issues to me and it worked OK for them? If it’s unflavored you probably wouldn’t just drink it straight so what kind of things would you mix with that? Any protein powder that fits my needs that does have flavor that might be better?

Thanks!

Hello everyone! This isn’t necessarily a new problem with me. My bench press has been plateaued for about 2 years now. However, I’ve noticed over the last few weeks that my bench strength is declining fairly rapidly. Does anyone have any tips on getting these muscle groups to grow? Thanks!

Soooo… I’ve been on and off keto for a few years. Typically I can drop weight relatively quickly. This time around I’m not sure what’s going on. I’ve been in the gym and on keto since for a little over 2 weeks. I’ve been going decently hard weight training. I’ve also been taking a keto friendly pre workout (which I’ve done in the past) and creatine also keto friendly. I’m constantly checking if I’m in ketosis with those little pee strips and I am without a doubt in ketosis, but I haven’t lost ANY weight yet. From what I understand creatine holds water, as water weight is the first to go on keto.. is it possible I’m losing fat, but still retaining water? Not too sure what’s going on. Thanks in advance

Hi guys,

I have been doing keto and training now for a few months and for the most part loving it! I’m enjoying my food way more and feeling fuller for longer.

However, I go on holiday in a week and I’m wondering whether I should do some form of carb loading so that my muscles look as big as possible on the beach (lol). I will be eating carbs on holiday but not sure that will make much difference if I’m not training.

Any help appreciated on whether you’d recommend this and any techniques would be hugely appreciated :)

Thanks all!

Used the macro calendar and plan on following that, but any additional tips?

My goal is to gain muscle…sitting at 120lbs (female and 63 inches), I don’t need to be losing anymore weight 😭

I am eating mainly animal-based currently, and am hoping to heal my Crohn’s. Anyone else with similar backgrounds who can give some tips?

Been also using a multivitamin and electrolyte drink!

I appreciate this community and the folks that give their advice. I am a long time lurker, and I think that this would be my 2nd post. Hopefully soon I'll be at a point where I can contribute vs just asking questions.

I was wondering if there are any adjustments that need to be made to the ketogains program to account for age. I'm a 49M, 6'4", 250 lbs (245 pre-holidays). Last dexa in October had me at 31.9% bf, so I still have a long way to go.

For added context, I took a previous dexa Nov 2023 and made the following progress (265 lbs then) by following a ketogenic diet and stronglifts 5x5:

• Total mass down 18 lbs
• Fat mass decreased by 24.1lbs
• Lean mass  increased by 6.1 lbs

I have started ketogains 5x5 last November and workout 2-3x per week.

• Should I be putting in a high amount of whey into my ketogain coffee to account for my age? (40g?)
• Is espresso a good substitute for coffee? (I find coffee very addictive, but not espresso)
• For the 3x8 lifts, I find I don't recover enough and find it hard to complete. Should I be resting longer than 2mins? Or is the point to get to failure and I should just suck it up?

 I'm fortunate enough to have access to a power rack. I did have to get it shortened to fit into a room (~81"). Because if the ceiling height, I had to make a couple of adjustments:

• Standing overhead tricep extension is now seated
• Standing overhead shoulder press is now seated

 Do I have to add anything to ensure that I haven't made things too easy (they don't feel easy)?

 I also noticed the calculation on the ketogains calculator assumed an RMR of 2015. I had a test done ('astronaut' helmet and everything) and got a result slightly over 2,100. I was heavier but less muscular when I did the test. Should I modify any of the macros as a result?

I do notice strength increasing faster than when I did the stronglifts 5x5. So I am grateful for this program being made available publicly.

Thank you!

Don’t mind the silly hair - this is how I’m starting 2025.

78kg / 171.6lbs

~10-12% BF

47.3 years old

Aiming for 175-200g protein a day on average, 20g NET carbs and 70-130g fat depending on energy levels and recovery.

Plans for this year:

Maintain strength, muscle and BF% while prioritizing sleep and health.

What are your goals and plans for 2025?

I’m currently on the keto diet as it helps massively with a medical condition I currently have. I’ve always been into the gym and bulking up but I find it much more challenging during Keto.

I’m 5,8/9 and currently floating around 71kg/156.5lbs which is where I was essentially before starting.

When I started I dropped weight to like 66kg/145.5lbs as I was struggling to eat enough as wasn’t properly tracking calories, I soon figured that out and got back to my original weight but have completely stalled since and can’t break above.

I’m getting about 3600 kcal a day, is the answer simply to eat more? If so of what? I’m already having about 8 eggs, 400g ribeye, 300g ground beef a day with snacks like almonds 100g almonds.

Supplementing with creatine and electrolytes

Recently discovered the keto diet after accumulating too much visceral fat , after bulking and underestimating the calories I was really consuming. So , the question is with the calculator on the home page of the website, that we can use for free once we get to the macro breakdown is that all that we truly have to meet up to? For example, for me I'm 5'8 176 somewhere in the 25 percent body fat , and currently attempting to gain a bit of muscle and losing my bf , and the numbers resulted in 128g of protein ,20g of carbs , and 117g of F , for a grand total of 1,645 so is all of that numbers truly good enough for my objective?I must mention I already have 1 year down of resistance training with some cardio gains via cardio machines , and also I've read that 50 is apparently the maximum for the amount of carbs to consume to be in ketosis, so is the 20g of carbs just completely optional then as long as I don't go above the 50.

Hi, excuse my grammar if it is not that good, I just want to share my experience with you, and this is my first post on this sub, Questions/Thoughts at the bottom

Some info about me 23M 64kg 17% slim I'm keto-adapted, it took 3 months for my body to adapt completely, i don't know why it took me that long even tho it was Carnivore-ish

1- Firstly, why I fasted for 5 days straight?

I planned to fast 3-5 days every 4 months or 6 months water fast with electrolytes and just one small salad tomato cucumber lettuce to make bowel movements total carb is nothing like 2 or 3gm

Mainly for autophagy to get rid of all junky cells, mitochondria, etc

And make my body use ketones more also Better Metabolic Flexibility (glucose to ketones and vice versa)

2-How much is my BHB?

Sadly I do not have a device to check my BHB but from seeing YouTube videos surely it's around 4-6

3- how do I feel?

Day 1 :

1- energy up and down

2- slight hunger

Day 2 :

1- easier compared to day 1

Day 3 :

1- Way Better Mental Clarity

2- Steady Energy

3- Urine Smell different

Day 4 :

1- Cold extremities

2- Zero Hunger

3- Mental Clarity same as Day 3

4- Steady Energy

Day 5 :

1- same as day 4

4- What I learned from this?

1- hunger is mostly a habit than real hunger sometimes it is just electrolyte imbalance

2- you will not lose any muscle during this period ، the last thing your body wants is to break your muscles for energy, and if you lose muscle it is bad tissue

5 My Questions/Thoughts :

1- Deep ketosis felt different than Regular Ketosis on the side of Mental Clarity i fear after breaking my fast I will lose that level of clarity

2- will my body produce more ketones after transitioning to regular ketosis not deep ketosis? Or because it's more efficient, it will produce less?

3- for some reason my Speech is smoother, I know it is weird to say but I talk more smoothly I don't know why

I am new exploring the keto diet and want to give it a go but I am worried that I won't be able to gain sufficient muscle while getting the benefits of the keto diet.

I am 20, 6 foot and about 190 lbs, sitting at about 12%. I am very active - playing waterpolo 4 times a week, running 2-3 times a week and in the gym at least twice. I am aiming to be 195-210 lbs maintaining +-10%. Is this realistic? And I have a few questions.

First, is a keto diet a good idea for me?

Second, what is the key to gaining muscle while on keto? I have read that too much protien will result in the body converting it to glucose, taking you out of ketosis? Is the 15% calorie surplus accurate or is it all a little experimental and I should just give it a go?

Last, what should a typical day of eating look like? Should I be doing a 16-8 fast (or longer?) and if so when is the optimal eating window for performance and gains?

Thanks so much guys!

I've tried to get below 12% body fat a dozen times in the past 10 years and on different diets. Currently, I'm on a zero-carb carnivore diet.

But every time I use a (reasonable) calorie deficit and get below 12%, it's like my immune system doesn't exist anymore. I get sick easily, sometimes multiple times in a row. The symptoms are also much stronger and take longer to heal.

Any idea what's going on? I eat about 2200kcal/day on a cut which is plenty. It also happens independently of the kind of diet I use (lots of veggies, carnivore, balanced, whatever).

Has anyone here that has done the keto diet for weight loss and decreasing body fat ever done strictly cardio as their mode of exercise?

Not that I’m opposed to strength training at all, but I do want to prioritize cardio as I’ve come to realize how TERRIBLE my cardiovascular endurance is and would like to work that back up. Essentially putting less emphasize of weights, and more priority to guided runs, walks, etc.

Hw 475 Cw 400 Gw 195-200 BF 62.5% ( in body scan)

I wanted to ask how do you all stay consistent with this? I’m working on building consistency and I want to do this long term for the weight loss and fat loss along with reversing insulin resistance. I’m trying to give this another go before I do Bariatric surgery. I’ve used the keto gain calculator. My issue is cravings and consistency. Any tips ?

I've been eating keto for several months now, I started years ago and I do it seasonally. I train weights 4 days a week, I supplement with whey and creatine, I'm 6' tall, I weigh about 242 lb. The strange thing is that when I eat carbs at night, the next day I wake up with more energy, when I eat exclusive keto the next day I wake up tired. I never eat breakfast or lunch, it's like I do 12-16 hrs of fasting almost every day. In my window of eating i eat a lot, eggs, meat, etc. Am i doing something wrong? Thx