Keto diet, trying to gain muscle

JakeHardin1
JakeHardin1 Posts: 1 Member
in Getting Started
Hello, I’m new here. Ive just started a keto diet but I also want to gain muscle mass. Preferably lean muscle. I have a little bit of a gut. Hence why I’m doing the keto diet. But my arms are unimpressive. Any tips on gaining muscle while on keto?

Replies

  • Hooliekom
    Hooliekom Posts: 94 Member
    Well, muscle is 'lean' as it is muscle ;) In order to gain muscle you need to be in a caloric surplus, you need eat a sufficient quantity of protein and you need to do some form of strength training. Also, you don't need to do a 'keto diet' (unless you enjoy eating this way and want to do it, of course) in order to lose weight.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    If you are going to try and gain muscle muscle while cutting fat, keto is not the best solution for that. But if you want to try, I would set protein around 1g/lb (i suspect you are already fairly lean), follow a good lifting routine (like one from this thread) and time all your carbs around your workout. I would probably also aim for closer to 50g net. The alternative to the Target Keto Diet, is Cyclical Keto Diet (CKD) where you incorporate refeeds. The below link might be helpful.

    https://www.ruled.me/3-ketogenic-diets-skd-ckd-tkd/
  • AKetola906
    AKetola906 Posts: 2 Member
    I disagree with the above. I'm a former competitive bodybuilder and keto was the key to my success. This guy does a great job of explaining things: https://www.youtube.com/watch?v=9BV7InDUBNE
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    edited March 2019
    AKetola906 wrote: »
    I disagree with the above. I'm a former competitive bodybuilder and keto was the key to my success. This guy does a great job of explaining things: https://www.youtube.com/watch?v=9BV7InDUBNE

    I would rather take my advice from an actual researcher and body builder. Thomas DeLauer originally built is body using a body building type of diet and workout. Also, if you look at his sources, the one from applied physiology, which shows greater fat loss and higher muscle gains, was on rodents.

    The below great podcast with one of the leading researchers in this field.

    https://youtu.be/xaAFKZ51Rw4


    Summary-Table.png

    Ref: https://sci-fit.net/ketogenic-diet-fat-muscle-performance/

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