Ketogenic diet and bodybuilding have long been considered as opposites. Most people believe that bodybuilding requires a high-carb diet which is not possible on a keto diet as it is a strictly carbohydrate limiting diet regime. This has led to them questioning the effectiveness of a keto diet when you are trying to do bodybuilding. While your workout intensity may decrease after moving to a keto diet, it is a temporary phenomenon which will last 3-4 weeks. Slowly as your body adjusts to the keto diet, your intensity levels become more intense than earlier. The key principles you should comply with on a keto diet during bodybuilding are as follows:
Eat Sufficiently to Build Lean Mass
When you are on a ketogenic diet, you should ensure that you eat sufficiently to build lean mass. You body will be unable to develop lean muscle mass if you do not eat sufficient calories. If you are unable to develop muscles, then you should either increase your calorie intake or decrease the amount of energy you are burning.
Eat Less to Lose Body Fat
You should be consistently on a calorie deficit diet for you to lose body fat. Hence, to burn body fat, you should be able to burn more energy than your calorie intake.
Maximize Nutrition Before and After Training
It is important to maximize your nutrition before and after training when you are on a keto diet. This means that you should eat your keto diet rich in fats and moderate proteins nearly two hours before starting your workouts and one hour after completing it. You should prioritize taking adequate quantity of calories and nutrients before and after your workout sessions.
Eat 3-6 Meals Daily
Eating healthy is important and while on a keto diet, you should try to take at least 3-6 meals per day. It helps you to stoke your metabolism and achieve the desired results with the keto diet. In addition to eating 3-6 meals daily, you should focus on ensuring that the required calorie count and nutrients are being met by your diet. You should stick to this meal pattern consistent with your diet for best results.
Prefer Compound Exercises
Compound exercises like barbell squats, presses, rows, deadlifts, etc. provide you with the most effective results. They help you to exercise and tone different parts of your body with single exercise form. This does not mean that you should completely cut out single-joint or isolation exercises from your workout regime. You should focus and prioritize on the compound exercises first followed by single-joint or isolation exercises like triceps press downs, dumbbell front raises, etc.