How to Bulk and Gain Weight (Muscle) on Keto

Summary

This video provides an in-depth guide to bulking on a ketogenic diet, combining scientific research with practical advice. The script highlights how keto can effectively build muscle, especially when carbs are reintroduced after a period of ketosis. It also emphasizes the importance of a high-fat, moderate-protein macronutrient ratio, along with intermittent fasting to manage fat gain. The key takeaway is that with careful planning, you can bulk on keto without excessive fat accumulation, building muscle more efficiently by strategically balancing calories, protein, and fat, while benefiting from the muscle-sparing effects of ketosis.

Takeaways

• 😀 Building muscle on a ketogenic diet is possible, but it requires a specific approach, including macronutrient breakdown and a net calorie surplus.
• 😀 Research shows that the ketogenic diet can build muscle and reduce fat, but it might need to be combined with carbs towards the end of a bulking phase for maximum muscle gain.
• 😀 A study comparing ketogenic and Western diets found that after 10 weeks, muscle gain was similar, but the keto group surged ahead in weeks 10-11 after adding carbs into their diet.
• 😀 The key to success on a keto bulk is ensuring you consume enough fat (at least 75% of calories) while maintaining a higher protein intake (around 1g per pound of bodyweight).
• 😀 Protein synthesis can still occur on keto without carbs, as protein alone is sufficient to increase muscle mass, even without a carbohydrate-insulin spike.
• 😀 Intermittent fasting, done two or three days a week, helps regulate net calories and prevents excessive fat gain during a bulk.
• 😀 When fasting, protein synthesis remains elevated for 24 hours, meaning muscle can still be built even while in a calorie deficit on fasting days.
• 😀 Training in a fasted state increases the activation of P70S6K, an enzyme that helps shuttle amino acids into muscles for faster muscle growth.
• 😀 While you're in a calorie surplus, it's important to balance your protein and fat intake carefully to avoid gaining excessive fat during the bulk.
• 😀 After training while fasting, consuming protein at the end of the day, especially whey protein, can be beneficial due to increased insulin sensitivity post-workout.

Q & A

Can you build muscle on a ketogenic diet?

Yes, it is entirely possible to build muscle on a ketogenic diet. The key is ensuring you have the right macronutrient balance, including adequate protein and fat intake, while being in a calorie surplus. Studies have shown that muscle gain on keto can be comparable to or even exceed that of a traditional Western diet when carbs are strategically added back into the diet.

What does the study on resistance-trained males reveal about keto and muscle gain?

The study revealed that after 10 weeks, the keto diet group gained about the same amount of muscle as the Western diet group. However, when carbs were added back into the keto group’s diet in weeks 10-11, they experienced a significant increase in muscle mass, likely due to a surge in muscle glycogen stores.

Why do carbs make such a big difference in muscle building on keto?

Carbs replenish muscle glycogen, which helps muscles retain water and swell, leading to an increase in size and strength. When carbs were added back into the keto diet in the studies, they showed improved muscle gain, indicating that carbs can be crucial for maximizing muscle growth on keto.

How did the second study compare muscle gain between keto and Western diets?

In the second study, the keto group initially gained less muscle than the Western diet group after 10 weeks. However, after carb refeeding in week 11, the keto group gained more muscle mass, surpassing the Western diet group, suggesting that carbs are an important factor in muscle growth on keto.

Can protein intake on keto be too high and kick you out of ketosis?

No, according to the studies, you can consume more protein on a keto diet (up to 1 gram per pound of body weight) and still remain in ketosis as long as your fat intake is high enough. This ensures that ketones are produced, keeping you in a fat-burning state.

What role do ketones play in preserving muscle on keto?

Ketones, particularly beta-hydroxybutyrate, have a muscle-sparing effect. They reduce the breakdown of muscle proteins, making keto a protective diet for preserving lean body mass, even in a calorie deficit or lower carbohydrate environment.

Does consuming carbs with protein increase protein synthesis?

No, a recent study found that protein synthesis remains elevated on its own, regardless of whether carbohydrates are consumed with protein. This challenges the traditional belief that consuming carbs alongside protein is necessary to maximize muscle growth.

How does intermittent fasting enhance muscle building on keto?

Intermittent fasting increases levels of p70 s6 kinase, an enzyme that facilitates the shuttle of amino acids into muscles, promoting muscle protein synthesis. When combined with training, fasting can enhance muscle recovery and growth by improving nutrient uptake and muscle repair.

What is the recommended macronutrient ratio for bulking on keto?

For bulking on keto, the recommended macronutrient ratio is approximately 75% of your calories from fat, 20% from protein, and a small amount from carbs (under 50 grams per day). This allows for muscle growth while maintaining ketosis and avoiding excessive fat gain.

How can intermittent fasting help control fat gain during a keto bulk?

Intermittent fasting can help control fat gain by allowing you to limit your calorie intake on fasting days. By fasting 2-3 days per week and consuming only protein (and a small amount of fat) on those days, you can create a net calorie surplus for the week without accumulating excessive fat.