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carbs before and after workout is more a TKD, when people do long training with high intensity...most of us do either SKD or CKD for standard or cycle...on SKD you dont do any refeed (good for people...

I would cut the juice completly, take the shake in water only.

I usually take my glutamine post workout to help the recovery process.

Don't do refeed unless you feel very very weak. I'm 6'3"...

500 cals below maintenance.

in the first 2 weeks, it's easier without nuts and peanut butter..a lot of people having problem getting into keto with that at the beginning..after you are keto adapted, no problem having nuts and...

yes coconut oil is a good choice, i would suggest avocado + mayo to get fiber and fat to feel more full

agree with dusty, cut the hazelnuts for a couple of weeks..and i would say the samething about the PeanutButter as well...eat less protein, more fat and green veggies ;)

only 1 shake is enough, just after workout.

yes more green veggies and avoid PB if you can.

tim, everything looks good, the only thing is 2400cals for a 180lbs with some %bf i guess...seems a bit high imho. I would start at 1800-2000 and adjust from that.

i see only 1 possible reason for that!...you eat more carbs then you think before the test...because if you eat 17g carbs for 12 days in a row...there is no way you are not in ketosis imho.

the way i usually count is simple... take your lean body mass..and eat protein according to it...let's say you have 180lbs of lbm, you eat 180g of protein (35% protein end up to a total around...

keto means no carbs...1100 cals from protein vs 830 from fat..it's just a different ratio for keto ;)

im not a doctor too, but i give my opinion on that.

you want to try keto diet? well to be in keto you just have to cut carbs, you dont really have to eat 60%fat to be in keto... what i tried a...

well if you already see good results it's because your rigth ;)....keep doing it :)..why you would like to change something?...very low carbs, good lifting and enjoy the weight lost

for the...

not agree with you Dusty!...yes maintenance level can change a lot and thats why sometimes you won't loose...but let's say your maintenance not changing at all and it's at 3000cals....with what you...

if i remember some previous post, we need to avoid trans fat..saturated fat is good in keto diet...don't remember the explanation though...i have to search the forum for that...or maybe someone can...

you didn't loose the water weight at least?

it always end up cals in VS cals out as you probably know...maybe your maintenance cals has changed! (stress, sleep, work activity)

are you sure your...

green veggies for fiber

avocado + mayo + salad shrimps makes a really good snack ;)

no milk during keto days, keep it for carb-load...throw some heavy cream instead :)

what is your real lean body mass? 3100cals seems a bit high and 238g protein means you have 238lbs lean body mass? you must have huge muscle under the hood :-o

your goal is to loose fat? i would...

you don't need carbs in your pwo shake.

you better lower your carbs under 50g....i would say around 20g coming from green veggies only.

if at 1600cals you lost fat and now at 1900cals you...

the 15-20g that your talking about is dextrose, some people do that but i don't ;)