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I have been doing keto for years. Usually between nov/dec i will come off and do a normal diet with carbs (not keto). I can say keto, with out a doubt gives me more energy, better mood, clearer...

Everything everyone else said + get rid of the yogurt, too much sugar. Add some coconut oil and get your self some MCT oil if you can. Everything else looks pretty good. I am surprised you are not in...

I think 4 days is to much hiit per week. I would say 2 maybe 3 days. I personally switch between liss and hiit. If it is my carb up day or fist day back on keto i like to do hiit because my muscles...

If your going to eat fruits keep them to a minimum. Also go on http://nutritiondata.self.com/ and eat fruits that have low glycemix index, like berries. Also best time to eat fruits is post workout....

I would eat at maintanance for at least one month then start keto protocol 65% cals from fat, 30% cals from protein, 5% cals from carbs and eat about 20-25% below maintanance in cals. Wait at least 2...

Whats most important is your total macros at the end of the day. Dont worry about eating 2 hours later after your workout.

I kinda had this problem when i would workout late in the day, if i...

Depends on your goals, fat %, how long you have been on keto, your workout, and many other things...

I usually do a 36 hour carb up. i start around 11am saturday morning post depletion workout -...

Should be fine for a 18 y/o. Make sure you do your research and get your macros as perfected as you can to optimize your gains. good luck

Alex

Your 24 hour refeed macros start after* your depletion workout. The proteins and fat consumed before your depletion workout should not count towards your refeed macros.

Alex

Two big bbq chicken thighs with munster cheese, ranch dressing and side salad of spinach

The base is 1 avocado, but I suggest using two. 1.5 pints heavy whipping cream, should only use one pint, 4 TBSP butter, some almond extract, vanilla extract, cinnamon, 1 tsp stevia, 1 can coconut...

You can try a weekly carb up but try to shorten it up a bit. Like maybe just sat morning-sat night (i found this worked best for me for muscle retention and fat loss.) Or fri night or late fri after...

Thats what i would and AM going to do. Only must is a good depletion workout that am;)

I wouldnt x2 those supps. What your are taking is fine. I take 500mg of K, 300mg of mag, vit D, vit E, multi, and fish oil. I would eat more green fibrous veges and real food which contain these...

This one post should be made a sticky.

As a nurse i will just say 90% of my patients who cramp up is after giving mega doses of lasix/diuretics which causes them to lose water rapidly, which then they complain of severe cramps usually to...

It is recommended you do Keto for at least 2 weeks before carbing up. closer to one month is even better to make sure your body is better Keto adapted. You might feel great on Keto already and...

That sounds much better. You want the fat and protein to be about the same. I eat green veges 2-3 times per day. Usually i just throw spinach on top of my foods. At 3g Carbs, 2g fiber you cant gro...

Stay away from regular milk on keto. You can drink unsweeted almond or unsweeted coconut milk, or heavy cream. I would also also stay away from whey shakes while on keto, keep it to post workout. Eat...

Replace your protein shakes/whey with real food. Just keep your shakes to post workout. Also, add some greens to your diet.