Keto Diet Facts & Tips

Can you build muscle on keto?

Yes you can.

If you’re doing keto and intermittent fasting, but you’re not exercising, you’re not going to grow your muscles. The most important stimulus to grow muscle is the intensity of the exercise you do.

When you do intermittent fasting and are fully adapted to ketosis, you will have higher levels of human growth hormone. Human growth hormone causes the growth of muscle and prevents the loss of muscle. But, if you’re eating frequently throughout the day and you have blood sugar issues, you’re going to have fewer amino acids going into the muscles. You will also have more atrophy.

A generally good keto and intermittent fasting plan for growing muscle on keto:

  • 2 meals a day

  • 50 g of carbs per day

  • 7 to 8 oz of protein per meal

  • Plenty of sleep

    Powerful data from Dorian Yates (6-time Mr. Olympia winner) on muscle growth and exercising:

  • He starts off with 2 warm-up sets with light weights.

  • Then he does 1 extremely difficult set of about 6 to 8 reps (he goes as hard as he can and then he has someone assist him in doing a few more reps).

  • He works the negative phase of the set to failure.

  • He doesn’t create momentum as he works out (he wants controlled isolated movement with a pause).

  • He lets the muscle recover fully (only works a muscle once per week).

  • He may hit the muscle with 3 to 5 different exercises, but he will only do that “intense to total failure and beyond” set once per week.

  • He works out 1 hour per day 4 times per week (on off days, he does cardio, which helps with recovery).

If you decide to do something like this, you need to start very gradually and possibly have a personal trainer for help. But this, along with keto, intermittent fasting, low stress and good sleep, could help a person achieve muscle hypertrophy (growth).

Be sure to keep in mind that full recovery is key. You have to work out intensely to create the damage and then recover completely to have muscle hypertrophy. This may take time.

Last updated: Dec 18, 2023 15:37 PM