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Keto Diet & Exercise Plan For Building Muscle…

11/08/2019
Keto Diet & Exercise Plan For Building Muscle | LEP Fitness

The keto diet is commonly used to help people lose weight, BUT it can also be used for building muscle, and that’s the aim of this article…

Keto Diet & Exercise Plan For Building Muscle…

First of all the keto diet gets a bad rap for muscle building, because it’s a low carb diet, and carbs are important for building muscle, they help increase muscle pumps during weight training sessions, and also supply the body with quick available energy.

I think cutting out carbs all together isn’t sensible, especially when it comes to building muscle, so I like to add a few carbs to the keto plan, BUT only on days when you lift weights. I typically recommend having 30-50g of carbs either pre training, or post training (personally I prefer pre training, although it depends on the person). 30-50g is enough carbs, and it won’t kick you out of ketosis – so don’t worry.

Muscle Building Keto Plan

Muscle Building Keto Plan | LEP Fitness

I’d recommend only training 4x per week whilst trying to build muscle on a keto diet, and here’s a good diet that I’d recommend, although you may need to change the quantities to suit your current energy requirements…

Training Day 1 & 3

  • Breakfast – 6 large eggs, cooked in 25g of butter (served with spinach)
  • Snacks – 50g of nuts, 60g whey protein shake
  • Lunch – 300g chicken, served with salad, and 20g of cheese
  • Dinner – 300g sirloin steak, cooked in 15g olive oil, served with veg
  • Pre Workout – 300g strawberries (yes 300g! – it’s only 30g of carbs!)

Training Day 2 & 4

  • Breakfast – protein smoothie (blended) – 60g whey protein, 30g peanut butter, 300ml unsweetened almond milk, 25g dairy free ice cream, 5g honey
  • Snacks – 50g of nuts, 60g whey protein shake
  • Lunch – 300g turkey, served with salad, and 20g of cheese
  • Dinner – 300g salmon, served with veg of your choice
  • Pre Workout – 60g of Rice Krispies, mixed with 250ml unsweetened almond milk, and 25g of whey protein

Rest Days

  • Breakfast – 200g of Greek yoghurt, served with 20g of almond nuts, 10g of honey
  • Snacks – 50g of nuts, 60g whey protein shake
  • Lunch – 300g of mince (15% fat), cook mince in 10g of butter, and mix in onions, peppers, spinach and chopped broccoli
  • Dinner – 300g of cod (fried in 20g olive oil or butter) served with green veg

Keto exercise plan…

Here are 4 great workouts for building muscle, strength and size…

Workout 1

  • Deadlift – 4 sets x 6-10 reps
  • Squats – 4 sets x 6-10 reps
  • Bench press – 4 sets x 6-10 reps

Workout 2

  • Bulgarian squat – 4 sets x 10 reps (each leg)
  • Incline DB press – 4 sets x 6-10 reps
  • Incline DB row – 4 sets x 8-12 reps

Workout 3

  • DB curl squat press – 4 sets x 10-15 reps
  • Push Up – 4 sets x 20-30 reps
  • DB lunges – 4 sets x 20 reps

Workout 4

  • Sumo deadlift – 4 sets x 6-10 reps
  • Close grip bench press – 4 sets x 6-10 reps
  • DB sumo squat – 4 sets x 10-15 reps

Weekly Plan…

  • Monday – Workout 1
  • Tuesday – rest
  • Wednesday – Workout 2
  • Thursday – rest
  • Friday – Workout 3
  • Saturday – Workout 4
  • Sunday – rest

Thanks for reading,

can you build muscle on a keto diet? by LEP Fitness

Nick 🙂

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