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.

your body might regain the weight though

That's why you have to *dial in* the carbs.

u need to have homeostasis at teh new weight

Don't just flip from 20g to 100g overnight.

even when you reach your target yuo need to stay there for a period

imo

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?