So, don't fuck veg.

I need 2.5-3 based on TDEE and activity

yeah if your diet is protien fat on a deficit youll lose mostly fat

Fast

the protein protects your muscle from catabolizing

Are you guys competing or just doing bodybuilding workouts though?

i do martial arts

I don’t see keto ever mentioned in athletics.

I'm doing prehab. I'm a train wreck.

Eat and beat meat

That's because you haven't been paying attention to the marathon circuit.

grappling martial arts to be specific

You don’t feel flat or weak when trying to compete @ronin ?

u a bjj bro

nah if im in keto its fine

You can't switch to keto and compete next day.

@Xychotic I don’t care for marathons lol. I am a sprinter / lifter / wrestler.

i have hella cardio

in proper keto

ye im a bjj bro

The initial diuretic effect of keto will flatten you out. You have to give it time to normalize.

same

but im looking to add some judo and boxing

@Xychotic How long?

nice bro

2 to 4 weeks, I think.

yeah it drops your excess water but thats why your weaker

Depends on your discipline and metabolism.

I’ll lower carbs to 25-30% and go from there.

cause u lose weight

20g

not 25%

I am not going full keto.

I can’t perform on it.

not because u are weaker with muscular strength but u lose water

That's my point.

You run the experiment to drive down body fat.

you can keto and cheat one day every week

Then once you're at the right percentage, you can dial the carbs back in to regain performance.

It's basically popping the clutch and shifting gears.

You don't hit the gas while the clutch is down.