HOW TO BUILD MUSCLE ON KETO | LEAN KETO BULK |MY EXACT MACROS | FULL DAY OF EATING | HIGH PROTEIN

HOW TO BUILD MUSCLE ON KETO | LEAN KETO BULK |MY EXACT MACROS | FULL DAY OF EATING | HIGH PROTEIN


what is up guys welcome back to my channel today I’m going to film a full day of eating for you guys at my new Kido muscle building protocol I’ve been playing around with my macros for a while and I finally settled on sorry my dogs are right here something thank you you see something that’s them I finally settled on what I feel comfortable with and what’s gonna work for me and how I feel best and what I am doing is a lean keto bulk I’m not a fan of doing full bulk and then cut because I don’t like to gain weight in the process of building muscle and that’s because I’m not a you know I’m not competing I’m not a professional bodybuilder or anything like that so my goals aren’t as you know important to hit I don’t know that’s way to say Mike it’s not an imperative that I put on a certain amount of muscle in a short period of time for professional bodybuilders or like bikini competitors they tend to do like bolt and then cuts which are very effective and I’ve done those and when I was competing and they’re amazing but just for lifestyle muscle building and just gradual body composition change I prefer a lean keto bulk so I’m just gonna explain to you guys a little bit of what that means for me but first let me show you what a full day of eating is on a lean keto bulk and what those macros look like for me so stay tuned so I start every morning before I have anything else with apple cider vinegar and these turmeric drops I will link these down below this is just excellent for immune support it’s anti-inflammatory so many amazing benefits of having tumeric as well as a person apple cider vinegar so I start with a shot of this every morning so I’ve got it in a little espresso shot glass I have one tablespoon of apple cider vinegar in here two droppers of the tumeric and then I fill the rest with water to dilute it this is also excellent for digestion and for like bile production overall gut health so many really cool benefits I definitely recommend implementing this into your routine all right you guys protein shake time I have been breaking my fast on weight training days with protein so I’ve been working out a little later in the late morning or early afternoon and then I take one scoop of perfect keto vanilla whey and I just have it in water in a shaker cup and just take that right down good macros on this protein and it just helps me hit that protein goal there’s lunch PB&J with the chompy’s bread sugar-free Jam Santacruz peanut butter which is the best macros and quest chips I’ll put the macros up for this particular meal so you can see it’s a good amount of protein I swear you guys since I started having this particular low-carb bread I’ve been hooked on these peanut butter and jelly sandwiches and I love that the bread has protein as well as the peanut butter so even though it would seem that this is not a high protein meal the macros for this meal are actually pretty good and I just feel like I’m reliving my school days I’ll link everything below cuz I know you guys are gonna ask me a bunch of times I will link the bread which is available at sprouts beginning mid-september otherwise you have to order it online and yeah everything ok guys so dinner is jicama fries and a burger and I just want to show you guys how I prepare my jicama fries so I get them all ready in sticks but I cut them down a little bit skinnier because they tend to cook better and then I boiled them for about 20 minutes before I put them into the airfryer this will ensure that they have more of a texture that’s similar to potatoes they’re not doing a bunless burger today I am using the smart bun which is actually really good and it’s only 72 calories and it’s the texture and really close to the flavor of just a regular old sesame seed bun so I really like these I will link them down below if you’re interested in giving those a try they have a no carbs once you’re done boiling the jicama fries for about 20 minutes then you just put them into the airfryer for another 20 minutes I’ve preheated my airfryer to 400 so I’m just gonna put these on a single layer into the basket and let them finish up in the airfryer all right you guys so here it is here are the fries nice and crunchy and golden this is a little bit of primal foods ketchup and then there is my burger and that is dinner and here are the macros for this particular meal this is my treat for the day I like that it has 21 grams of protein and if this is one of my favorite flavors I only allow myself but one treat like this per day um I usually pick from whatever I have on hand and what’s gonna fit my macros the best and tonight it’s gonna be quest all right guys so hopefully you enjoyed that that’s a full day of eating really happy with where my macros landed and what my ketone readings are with those macros I’m registering really good ji ki 1.1 ketone reading I also wanted to point out I would consider that what I ate yesterday to be like a semi dirty keto so not super clean and like perfect but like what I love about a lean bulk on keto is that keto is so muscle preserving that if you can maintain ketosis while consuming enough protein your body is really gonna be able to preserve your muscle and you won’t have to consume a surplus of calories in order to do so so it allows me to still eat at a slight deficit so that I don’t put on fat while I’m bulking so what I’ve done is I’ve calculated my macros to be at about a 20 percent deficit from my total daily energy expenditure so it’s not a huge deficit so I’m not necessarily going to be losing weight but it’ll prevent me from putting on unnecessary fat while I am hitting my protein macro and putting on muscle now the best way for me to put on muscle is to then do a progressive load in my workouts so I have been more strategic in my workouts I have been logging what weights I have been hitting every week and then gradually increasing those weights as I can by about 5% or so every couple of weeks so Bob by doing that I am putting a progressive on the mussels and able to put on muscle so we will see what my results are after a few months but I’m really feeling good about where I’m at keep in mind you guys these are for me these macros are for me this is based on my body I have a very high carb tolerance I’ve been doing the ketogenic lifestyle for years and so it allows me to eat quite a bit of cars about while maintaining ketosis I’m extremely fed adapted so I used to not share the specifics of my macros and my breakdown because I was afraid that people would take them and try to use them and be unsuccessful because it has to be really really churchy strategic and and it has to really depend on where you’re at and what your individual goals are so please keep that in mind if you do need my assistance that’s what I do I’m a keto coach nutrition coach a fitness coach so I can definitely help put together a program that would work for you but you can reach out to me by clicking on the link in the description box if you are interested in that but I am going to be sharing my journey with you guys over the next few months I plan on no winter fluff here on putting on some muscle staying lean and enjoying the haul now I’ve only been doing this particular protocol for the last week but I have to say I have been feeling really really good I am able to get an amazing pump in the gym and I already just feel like my muscles are harder and tighter I just feel really good like I know that this is an excellent protocol for me so I will definitely keep you guys posted on my progress and track my progress definitely gonna be posting more videos on my workout and more cool days of eating I’ll let you know if I do any macro adjustment so you can kind of just come along with me on this journey of you know 43 year old almost 44 before 4 in January woman putting on muscle and getting leaner and bitter as I get older so if you are interested in following along on that journey make sure you subscribe to my channel hit the bell to get notified when I post more videos and [Music] [Music]

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