Muscle gain on Keto

[Clint18Robin]

I have been on a keto regimen for roughly 4-6 weeks now. I finally reached my fat loss goal at roughly 10% body fat. I currently weigh 154lbs, which isnt where I wanted to be at 10%.
My question is...Can lean muscle be obtained while still in ketosis? I would like 8-10 hard muscle lbs on my frame. I just adjusted my cals to 2000/daily and my macros are (167f/100p/25c). I lift heavy for me, 3 days a week and do HIIT workout for roughly 20-30min 3 days per week. How long should I stay at this state before adding more cals, should I add more now?
Losing weight is the easy part, gaining lean mass has now become the tricky part.

Thanks in advance.

[Clint18Robin]

bump...

[xx45xx]

well youre gonna have to be in an caloric surplus to build mass, or are on dat der celltech.

+200 cals a day over total expenditure seems to be the lean bulk rule.

height and weight would be useful parameters to compare your fat percentage of 10% with.

good job on progress

[Mrpb]

Gaining muscle on keto is possible, on 2000 calories not so much.

[Clint18Robin]

well youre gonna have to be in an caloric surplus to build mass, or are on dat der celltech.

+200 cals a day over total expenditure seems to be the lean bulk rule.

height and weight would be useful parameters to compare your fat percentage of 10% with.

good job on progress

I am 5'9". I did some reading last night and reset my macros and cals to ~2500/surplus and 30c/116p/212f.
Tell me if this looks off. I have tossed around the idea of doing CKD with a biweekly 24-36hr carb-up but I was curious if staying at those macros and being in keto week-round would be more beneficial?

[Clint18Robin]

I guess my main question would be is it imperative to bulk up and be all bloated with fat or does Ketosis in a surplus or CKD keep you lean while bulking...(Goal 8-10 lean lbs) Gain 25-30 then cut back down or slowly get to the 10-15 and have less fat to deal with.
if that makes sense?
I would think it would be obtainable for my goal of 8-10lbs, but then again, thats why im here asking for advise.

[Mrpb]

I would just eat carbs every day. What do you have against carbs?

If you really want to do keto just do straight keto without carbs. It can work.

[Clint18Robin]

I would just eat carbs every day. What do you have against carbs?

If you really want to do keto just do straight keto without carbs. It can work.

I dont have anything against carbs. This is my first "bulk" persay while in ketosis. That is why I came here for information and help. So you would eat in a surplus and increase fats and protein while maintaining a low(30g) carb intake? What does this do for energy levels while trying to lift heavy? Will my body eventually go in to a state of lipolysis?

[Mrpb]

Standard keto works for gaining muscle, see: http://journals.lww.com/nsca-jscr/Ab...ody.96026.aspx

CKD sucks imo because you'll be kicked out of ketosis every time.

Personally I'd eat carbs every day.

[Clint18Robin]

Standard keto works for gaining muscle, see: http://journals.lww.com/nsca-jscr/Ab...ody.96026.aspx

CKD sucks imo because you'll be kicked out of ketosis every time.

Personally I'd eat carbs every day.

Thanks...Yea I did a carb up this past weekend and its taken me over half the week to get back in. Thats why I was asking it is really worth it in the long run.
You mean you would eat carbs everyday on a ckd or just in general? Are you on a keto diet?

[Mrpb]

Thanks...Yea I did a carb up this past weekend and its taken me over half the week to get back in. Thats why I was asking it is really worth it in the long run.
You mean you would eat carbs everyday on a ckd or just in general? Are you on a keto diet?

In general. I only use keto when cutting.

I've tried cutting with carbs and without. Seems I get better results on keto.

[rusrious]

Man, work out harder, drink BCAAs, Hammer down Isolate protein after your workout. Calories are energy packets, and have much of nothing to due with Adding muscle, other then energy supplied to move the load your trying to move. So, keep workouts short, and hammer the weights hard as you can, keeping reps in 8 range and slow. Get in the ACV, and coconut oils, olive oil,hamburger, fish and chicken, greenbeans and spinach. 20 min workouts,

down 55lbs since Xmas,

[ChrisMcL119]

Yeah i would definitely either go keto or not, halfing it doesnt see to work well. CKD, while some may disagree, just seems like giant cheat days to me. Definitely should help adding some good fats, like mct oil with coffee for a pwo, and try taking leucine, one of the most important aminos in bcaas for keto post workout. Also intermittent fasting has huge benefits with increasing natural hgh levels in the body. Something to consider in your research. Best of luck getting your gains!

[weiss1967]

Couple years ago I had some great gains of strength while on CKD. But it was not a clean bulk, I gained quite a bit of fat. But strength gains were nothing short of amazing, new PRs every week for like two month. Carb cycling gives an edge IMO. I tried it again recently, with more moderate calorific surplus or even maintenance, and I was getting stronger, though much more gradually, and some weeks I was actually losing weight while maintaining my lifts. I think this is the way to go. It seems like not the keto itself, but this continuous string of adaptations to keto, then carbs, then keto again is what actually does it. Steady keto has little if any advantage over any diet with moderate quality carbs.

[coachsootz]

Building muscle requires a calorie surplus, meaning you need to consume more calories than you burn.

Calculate your daily calorie needs and aim for a surplus of around 250-500 calories above your maintenance level. As you gain muscle, your calorie needs may change, so adjust your intake as needed.