Looking for Keto help

Why are you considering a ketogenic diet?  Do you have a health condition, such as diabetes, that you're trying to manage, or is there another reason?

My recommendations would be different depending on why you want to do it.

First off I am not a doctor so my recommendations/advice on the subject is to be taken with a proverbial grain of salt.

Keep in mind that 'high end' athletes tend to have a established group of dietitians and doctors from which to get advisement and supervision. 

Ketosis is a emergency survival function of the body and is not something you want to use as a 'diet' to lose weight. To get your body into ketosis you need to reduce your carb intake to typically less then 30-40grams per day for days on end. To put that into perspective that is 1 can of coke (39g). Now your brain is the largest consumer of glucose which comes from carbs. So already you have a issue of starving your brain. But you also want to train and workout, well your body needs carbs to create glucose for energy production. Your body will also start cannibalizing lean muscle mass as well. So unless you want to fall into shambles fairly quickly and sabotage your health. I think you should leave the whole ketogenic 'diet' thing alone.

I would suggest intelligent calorie restriction. Trust me I know how hard this is. I went from 260lbs to 170lbs. I started with a ketogenic type of start living on grapefruit, salad and salmon, I lost weight so fast Oprah's head would have spun around. As a result I became incredibly weak and skinny fat. Rebuilding muscle in your 40's is difficult at best.

I have been stuck at 170lb and 20% body fat for about 2 years now. During training this year I started counting calories and cutting carbs, I dropped down to 162lbs, still at 20% body fat, so all I did was lose 8lbs of lean muscle mass.

I then went the other way, I started upping my protein intake and doing more body weight exercises, I jumped up to 180lbs and 23% body fat! So I gained about 4-6lbs of muscle and the rest body fat, most likely from excessive protein intake.

My ideal body composition would be 10-13% body fat at around 160lbs. But at 46yrs old Its going to be difficult and require some serious nutrition workmanship.

So I am going to work on creating a calorie deficit on non-workout days, and then only fuel my body as much as it needs to make up on training days. So for me that might look like a base of 1800 calories, and then 600 cal for each hour of workouts. that 600 number could be less or more depending on intensity but I think it is a good baseline to get started with. Then as the weight drops, the base calorie number will drop. To stick with this on a daily basis over an extended amount of time is going to be difficult at best. 

Ketosis is a short cut that will do more harm then good. I personally would avoid it, but to each their own. Hope this has been a helpful insight.

I sent you a message regarding Keto, cheers!

My thoughts exactly.  I know people that have done Ketosis right and I know people that said they were doing Ketosis but I know they didn't have a clue because they eat fruit, do gels and sports drinks on 6 mile runs or 20 mile bike rides, etc.  

I totally respect people that follow a strict high fat low carb diet.  It take a lot of commitment to do that. There are benefits to the diet.  The change in body composition being one of the notable ones. 

Defiantly do your research first.  The people that don't call in on Ketosis are wasting their time.