Hello, i want to lose 30kg of body fat and gain some muscle.

amymporter

I am following a ketogenic diet and lifting heavy. I follow a 3 day split - upper, lower and core. I know that counting my calories is important, I just haven't worked the whole thing out yet. My feeling is that I should eat maintenance calories on heavy legs days, and maybe a bit lower on upper and core days. I am also considering HIIT on my core day, and possibly incorporating intermittent fasting also. I am tracking ketones and my blood glucose as I was told I was pre diabetic about 12 months ago. Up until now I haven't been very successful at losing weight, but I hadn't been tracking calories either. Now that I'm using MyFitnessPal, I have lost 3 kgs in 2 weeks. I'd love to learn more about how to manipulate my calories around my strength training. Any ideas?

JustSomeEm

I think just finding what you're comfortable with and is working for you is fine. Welcome to MFP!