Carbohydrate timing?

[Bouncer]

Rado your the only fella I know who list peanut butter as a sweet. :D

[rado]

Rado your the only fella I know who list peanut butter as a sweet. :D

Bitch it has sugar:P

[Scrumhalf]

I downloaded a copy of it and read most of it plus some other sources.

Scrum, what do you set your macros at while on keto, I'm sure your carbs are 5% or lower but what about your fat and protein? I assume you do the cyclical version? Also, I have heard mixed reports of excess protein being turned into glucose and kicking you out of ketosis, do you have an opinion on this?

TBH, I've never run a keto or PSMF diet. I've never been above 12-13 BF. I've done a few rounds of Lyle's Ultimate Diet 2.0. It's a carb cycling protocol and very effective to get you to single digits.

But everything I have read is that his RFL protocol is extremely effective at fat loss without loss of muscle.