Depends on the ketosis you are running. If steady ketosis you will need to be careful with carb loading and watch how the body is affected by timing and amounts. I never systematically carb cycled like you are speaking about.
Ideally with what you are describing you would be riding the ketosis sweet spot coming into and out of ketosis daily. (This never worked for me).
I strict ran a strict <50 g keto for 3 months and saw great results. My protein levels never got above 65ish% of bw. I could taste when I was keto and I smelled like acetone when I sweated. I had a near unlimited low burst energy level. I could go slow and low all day long.
I did try refeeds after that and I never did well on refeeds, they always turned into binge weeks.
The “t dawg” diet is just a version of a keto diet but you eat carbs post work out. From what I just read,( I had to look it up because there are literally thousands of variations and people putting out their own versions of the keto diet with just one little tweak or change, then slapping a name on it and marketing it ss their own), the diet suggests 70 g carb post training, which will certainly toss you out of ketosis. All of this doesn’t matter man. Your worrying too much about finding a specific person’s diet to follow. The ONLY thing that matters if you want to lose fat is being in a calorie deficit. Doesn’t matter if your in ketosis the whole diet or you dont fo there for one minute. Doesn’t matter if you carb cycle or eat carbs all day every day. All these details DONT MATTER.
Here it is… Learn how to track and count your cals, calculate your TDEE (total daily energy expendeture-dozens of online calculators for this), keep protien at 1 g per lb of body weight and fill in the rest of your macros (fat and carbs)how ever you like to reach the number given to you by the TDEE calculator, then subtract 300 cals worth of either fat or carbs … simple as that. If that doesn’t work(it will), come back and ask for help.
How did you structure your meals? iv been reading 5% carbs, 15% protein and 80% fats.
In terms of workouts, did you do anything to keep performance optimal during working out and what did you run for a workout type? (Conditioning, hypertrophy, strength)
I like the idea of keto simply because me and carbs dont get a long. I get sluggish and tired on them. I ran a “ketoish” diet for 5 days and felt wicked on no carbs.
is there anything i can read on the keto diet itself? as in what fats are good to eat and all?
Also, my biggest thing would be the workouts. i have read that performance goes down heavily due to lack of carbs. did you do anything when it came time for training for performance?
There’s your dietary starting point! Eat as you did for those five days. This time, buy enough food for 7 days of the same.
Here’s my view on exercise regimens. I gained then lost 40 pounds in my mid-20s, so I’m speaking from some applicable experience.
First, any consistent exercise is better than nothing, and it also beats inconsistent blasts of going all-out for two weeks then doing nothing for three. I’ve learned there are two keys that keep me consistently training. 1) do exercises I care about; 2) don’t zealously overwork myself.
For me, I love compound lifts, but I’ve found I need some single-joint exercises to maintain joint health. I also know I enjoy some cardio, like walking, rucking, swimming, and occasional jogging, and cardio makes me feel exercised in ways that lifting, even intense HIIT, doesn’t. When choosing or writing a program, I take those two factors of wanting some cardio along with compound lifts and apply it to the number of days I’m reasonably able to exercise.
To bring this back to your situation, you’ve said you can lift 3 or 4 days a week. You enjoy compound lifts. Choose a program that features a balanced group of compound lifts, and drop in cardio that you enjoy, or at least isn’t odious to you. An upper/lower split four days a week featuring big lifts and accessories, followed by some bike sprints a couple days a week and inclined treadmill walking the other days will go a long way to building muscles and burning calories. Combined with your low-carb diet, I believe you’ll see positive changes.
Start with mark sessions primal blueprint. It’s free I think, or it was free online. Don’t buy anything…there is pleanty of information out there. Just google keto foods, or keto meal ideas, you will need to learn to sort the good from bad information but it is out there