Plus, the day you eat carbs again is the same day you'll start packing pounds back on. Remember, 1:3 ratio of carbs to water.

This is what I was asking about earlier. Str or Con first?

Well, every time we tell you how to improve Con, you say you don't want to stop improving Str.

You have finite character points. If you want to level up both, you'll basically need to take twice as long, if that's even an option at your performance level.

I’ll stick to 40/30/30 P/F/C for now but may go full keto (20g carbs). I’m not fat so it’s just vanity for me at this point. I don’t need to lose fat or weight.

What's your protein grams?

No idea off top of my head.

What's your calories?

I’d have to look at my fitness pal.

1500-2000

2000*.4 = 800
800/4 = 200 g protein per day

That's about 29 oz of straight up meat if you're doing whole food nutrition.

Are you pounding 2 lbs of chicken breast a day?

Not currently. I am saying I’d switch to that maybe.

I am doing zone currently.

30/30/40 protein, fat and carbs

Oh, then my numbers are different.

My TDEE is 2850

22 oz meat per day

850 deficit should be enough lol

How much do you weigh?

190-185

Just at 6ft but basically 5’11” lol

So, lean mass is 158 lb.

What’s calculation for that?

current weight * (100% - bf%)

So, 190 * (1.00 - 0.17)

At your level of activity, you should have .8 g protein/lb lean mass.

126 g protein per day

basically you can only choose to lose weight or gain strength

That's 504 kcal from protein

but if you do correct keto

you can do both

But you'll do both slowly. Compared to focusing on one or the other.

not really

Well, I'm comparing losing weight to regular extended snake juice fasting.

Would you all say 10-12% body fat is ok to maintain for life or is that stressful to body?

That's absolutely okay.

Really, 17% is probably just fine, too.

I want to stay 10-15% for life.

yeah thats fnie