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3 Tips for Gaining Lean Muscle Mass on a Keto Diet

It is a common misconception that you cannot gain muscle mass while being on a ketogenic diet, but in truth, a keto diet creates the perfect opportunity for people to get ripped, without looking like a fatty initially.

Nevertheless, there are factors at play here which makes the entire process different from what most people are used to and that’s exactly why you will find the following three tips to be helpful if you are looking to gain lean muscle on a keto diet.

Utilize Your Carbs Intelligently

The ketogenic diet is based on the principle of low carb and high fat, but that doesn’t mean you won’t be consuming any carbs whatsoever because including some carbohydrates in the diet is pretty much essential.

Therefore, in order to maximize your workouts and the ensuing muscle gain, you will need to manage your limited daily carb allowance intelligently.

For example, you can eat your entire daily allowance of carbs right after an intense workout. You could even add a few extra grams of net carb to that post-workout meal without breaking ketosis and shifting to glycolysis.

Just remember to eat your carbs within half an hour to 45-minutes at the latest, after your workout.

Plan Your Meals

This is the hardest part, especially for those that are starting out. The good news is that you can find a complete ketogenic meal plan on, which covers all the three major meals of the day.

This is essential to not only reach and stay in ketosis but also to structure the rest of your meals around it. It will allow you to ration the daily allowance of protein intake throughout the day and across six meals since you now know how much of what to eat and when.

Break Out of Ketosis

This may seem counterintuitive, but in reality, it is necessary to break out of ketosis once in a week or two. Akin to the old “cheat day,” you will actively be eating a lot of carbs to replenish your body’s glycogen stores on this day.

If you have a day on the beach planned with friends and family, it’s the perfect opportunity to both enjoy your time and get in the carbs you need, without hampering your gains. Of course, it will take you a day or two to get back into ketosis once again, but that’s not a problem or counterproductive to your goals in any way.

In fact, you will look bigger and better on your carb-binging day; a trick that some professional bodybuilders still use before going on stage.

That’s about it, as far as tips for gaining muscle on a keto diet is concerned.

Keep in mind that all this will take your body and mind some time to adjust into but once you do get used to it, you will stay fit, muscular and shredded, 365 days a year, and without ever having to do too much cardio.