Do you feel incredibly sleepy and lethargic whenever you eat carbohydrate-rich foods?
Yes, then this is the ideal diet for building muscle on keto.
You may be among the individuals out there who simply don’t tolerate carbohydrates in their diet.
To help you achieve your goals you would have to follow a lower carb diet plan, which would help you feel better.
The drawback?
It can be harder to build muscle mass while using a very low carbohydrate diet because of the fact you aren’t providing your body with the fuel energy it needs to perform each and every muscular contraction.
Well, I am going to show you exactly how to overcome this with this ketogenic Bodybuilding diet plan.
You will, however, need to make some adjustments. this targeted ketogenic diet plan tends to work very well for those who are intolerant to carbs but do want to sustain intense workouts and build lean muscle.
You’ll eat a very low carbohydrate diet all throughout the week and then right before and after the workout program, carbohydrates will be added which will help to fuel the body and saturate muscle glycogen stores.
The end result?
You build muscle and feel great as you do.
Let’s show you how to set up a targeted ketogenic diet so that you can start supporting your intense gym training with proper nutrition.
Ketogenic Bodybuilding Diet
Breakfast
- 1 serving protein
- 3 serving fat
- 2 serving vegetables
Mid-Morning
- 1 serving protein
- 2 serving fat
- 1 serving vegetables
Lunch
- 1 serving protein
- 2 serving fat
- 2 serving vegetables
Pre-Workout
- 1 serving protein
- 1 serving carbs
Post-Workout
- 1 serving protein
- 3 servings carbs
Dinner
- 1 serving protein
- 2 serving fat
- 2 serving vegetables
Before Bed
- 1 serving protein
- 2 serving fat
Ketogenic Bodybuilding Food Choice Chart
|
Protein Rich Food |
One Serving Size** |
|---|---|
| Chicken breast | 3 oz |
| Turkey breast | 3 oz |
| White fish | 4 oz |
| Egg whites | 1 cup or 6 |
| Salmon | 3 oz (also counts as 1 fat) |
| Lean red meat | 3 oz |
| Canned tuna | 1 can |
| Whey protein powder | 1 scoop |
| Tofu | 3 oz |
|
Carb Rich Food |
Serving Size |
|---|---|
| Quinoa | ½ cup cooked |
| Brown rice | ½ cup cooked |
| Barley | ½ cup cooked |
| Oatmeal | ¼ cup (raw measurement) |
| Sweet potato | 1 small |
|
Fat Rich Food |
Serving Size |
|---|---|
| Olive oil | 1 tbsp |
| Sunflower oil | 1 tbsp |
| Safflower oil | 1 tbsp |
| Flaxseed oil | 1 tbsp |
| Flaxseeds | 2 tbsp |
| Natural peanut butter | 1 tbsp |
| Almond butter | 1 tbsp |
| Almonds | 1 scoop |
| Pecans | 10 |
| Sesame/Poppyseeds | 10 |
| Avocado | 1 tbsp |
| Salmon/ Fatty Fish | 3 Oz also counts as 1 protein |
|
Dairy Rich Food |
One Serving Size ** |
|---|---|
| Skim milk | 1 cup |
| Greek yogurt/low-fat yogurt | ½ cup |
| Cottage cheese | ½ cup |
|
Fruit / Vegetables |
One Serving Size ** |
|---|---|
| Fruit (apples, oranges, banana, pear) | 1 piece |
| Berries and melons | 1 cup |
| Vegetables | 1-2 cups |
**Note these hardly contain any calories so there aren’t any restrictions
Conclusion
If you combine a good exercise routine with this Ketogenic bodybuilding diet plan, you will build muscle and help you get that perfect body you desire, without feeling lethargic and sleepy