How Much Protein On Keto Bodybuilding

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The 5 Biggest Keto Mistakes

When it's done right, the ketogenic diet can have major benefits, according to its fans. Adherents speak of fat melting away from their physiques, skyrocketing energy levels, mental clarity, and a wide range of health benefits that scientists are only now starting to investigate more deeply. But what's clear is that this diet, perhaps more than any other, can be done dead wrong. And surprisingly, the culprit isn't always just "eating too many carbs." Here are the five keto mistakes you need to avoid, courtesy of Bodybuilding.com and EAS Myoplex athlete Jason Wittrock, who also lives and trains keto. If you want to learn more about the science of the ketogenic diet, be sure to check out the Ask the Expert Panel that Wittrock recently attended with dietician Steve Hertzler, PhD, and Bodybuilding.com science editor Krissy Kendall, PhD. 1. Getting Impatient With Adaptation Before you jump into keto, you have to understand something: You've been running on carbohydrates your entire life. Now you're asking your body to completely switch metabolisms and start using fat for energy instead of carbs. You will have some withdrawal effects during this time, commonly known as the "keto flu." Wh Continue reading >>

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Popular Questions

  1. stoker0nine

    Morning everyone,
    Hope you're all well.
    I've been lurking about reading this forum and deciding to join in now.
    As the title suggests, i'm about to start the keto diet, so am looking for advice: i've heard different views on the ratios of fat to protein for keto, i've heard 80:20, 70:30 and 60:40.
    I've now designed a diet (based on the diet PSCarb designed in the sticky), but my diet is almost 50:50. It's 106g fat and 240g protein - just over 900kcals from each. Is this acceptable, or not? My protein is at around 1.5g per lb bodyweight, and fat at 0.5g per lb, but i'm not sure if the fat is too low?
    I use MyFitnessPal to track my foods as it's generally accurate.
    I can post my potential diet, if it helps.
    A little about me:
    I'm not a complete newbie to training; I began lifting weights on a lean-ish bulk when I was a very skinny 17 year old, and gained a lot of muscle as well as knowledge on nutrition and training. For several reasons, I stopped lifting weights after about 2 years and other than the odd game of football and bit of kickboxing, I haven't really trained properly since then. I'm 23 now, and have gained quite a lot of fat since 4 years ago, so am looking to cut before bulking again (I can't bare these love handles and tits!).
    My stats are as follows:
    5ft 10-11ish
    Roughly 21% BF (last measured over Xmas).
    My intentional training plan is as follows:
    Typical 4 day split -
    Sat: Chest & triceps followed by 30mins moderate intensity cardio (hill speed walking/elliptical, etc.)
    Sun: Legs & abs followed by 30mins moderate intensity cardio (hill speed walking/elliptical, etc.)
    Mon: 1 hour moderate intensity cardio (hill speed walking/elliptical, etc.)
    Tues: Back & biceps followed by 30mins moderate intensity cardio (hill speed walking/elliptical, etc.)
    Wed: Shoulders & abs followed by 30mins moderate intensity cardio (hill speed walking/elliptical, etc.)
    Thurs: 1 hour moderate intensity cardio (hill speed walking/elliptical, etc.)
    Fri: Rest
    At the moment i'm doing an upper/lower split as I thought a 4 day bodypart split may be too intense to immediately begin with after 4 years off, but i'm ready to make the switch next week as I begin this diet.
    Any advice here greatly appreciated.

  2. Tassotti

    You want 70:30 mate F:P

  3. stoker0nine

    Hi Tassotti, thanks for your email.
    That was the ratio I was aiming for, but am struggling to reach it. My protein intake would come down to around 1g per lb bodyweight, I reckon. Would that be sufficient?
    Would it help if I posted my planned diet?

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