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You are ~130lbs of LBM so:

~200g Protein
~200g Carbs (average)
~35g Fat

~1,850 calories which is about 14 cals/lb of LBM

I agree. I'd focus less on something like EC and more on the types and amounts of carbohydrates/fats that you plan to take up that "other portion of your macro's besides protein"

I would slowly introduce complex carbohydrates that are easier to digest like potaotes (enzymes etc) and ease off of things like grains for a bit. Many people "come off" keto with a binge/cheat which...

well what is your body-fat percentage?

When I tried keto, I was able to stay in ketosis while eating very few fats. I was in strong ketosis for at least a month, was very careful about carbohydrate intake and slowly minimized my fat...

Here you go: http://forum.bodybuilding.com/showthread.php?t=128438151

^^That may help you

You're probably going to want to ditch milk, sugars (fruit, milk) and some of the excess fat that you are eating...

most people don't have a very fast metabolism. My recommendations were for people like me with average metabolisms and mostly sedentary lifestyles. If one is very active and/or trains with lots of...

I like the basic recommendation of 40:40:20 because 80% of the people who try it, generally respond favorably. Obviously there are a few other variables that can lead to changing these percentages a...

I don't stick to any particular ratio. What I do is base my daily intake off of a multiple of LBM. Then I split protein up evenly, and carbs rather evenly, prioritizing higher carb meals at breakfast...

if you are eating that much peanut butter watch out for your Omega-3 : Omega-6 ratio! you are probably skewed quite towards the inflammatory side of the spectrum. I don't care what anyone says about...

I disagree with this. After meeting requirement of EFA's from food, extra fat intake should be inversely related to carbohydrate intake. A high carb + fat meal = high fat storage. Very low carb meal...

Here ya go brother. Not only is this food cost effective, but you can easily cook it in bulk for 3-4 days at a time.

White Rice
Grits/Oatmeal (I prefer grits)
Chopped Broccoli (frozen)
Cut...

I recommend losing the milk for starters. Instead of sandwiches have cleaner complex carbs like rice, potato, and then add some green veggies. keep your protein fixed at around 1.5g per lb LBM. Don't...

What is your current bodyfat %? weight? daily example meal breakdown? The only way someone can help you modify your nutrition to make progress is if we know where you are starting.

-Alex

You may find that a few grams of phenibut gives you a similar buzz without the calories or alcohol.

I have tried a ketogenic diet before to see how I responded. I did get in shape but sacrificed muscle and ended up making my metabolism quite sluggish - had to cut calories way back to get lean. It...

You need more "energy" than people who perform less physical labor during the day. This can come from a mix of fats and carbs, however I would prioritize the carbs. Stick to around 3g per lb of LBM....

How is this true? I am getting about as much essential fat eating ~50g of fat per day as I would eating 100g per day. I am just not eating as much saturated/unsaturated fats from other sources -...

I recommended this to another bro who had a similarly un-structured current nutrition intake:

Fix protein at 1.5g/lb LBM assuming you weight train at least 3x per week.

supplement with an...