Diet/Keto Questions

Nutrition
1

Right now I am 200lbs and 16% bf

I want to drop to mid 180’s because I look and feel better.

Long time ago I did a variation of a keto diet and loved it: not much hunger and results without much neurosis.

I decided to drop my calories to 2200Kcal and go for 70%Fat/30%Protein/ minimum carbs.

At this point of the day I haven’t eaten any veggies yet.

Dinner will be liver and greens salad.

I am doing chest/abs tomorrow morning in a fasted state

  1. what is the fastest ways to induce ketosis? Add cardio to my morning work out? HIIT (10 sprints) or Fast walk to gym (20/30 min)?

  2. Should I take BCAAs? Normally I do but don’t have it on me until I get to work tomorrow (working out at my work place is a possibility)

  3. On Wednesdays I teach a bootcamp class and do most of it. It is quite a glycolitic/HI work out. How do I keep doing it and don’t loose muscle doing it (I have Waxy Maise, do I combine it with BCAAs and drink it peri-work out?