The keto diet is extremely popular, it’s been followed by celebrities such as Kim Kardashian, LeBron James, and Gwyneth Paltrow.

People usually follow the Keto diet to lose weight – because you cut out carbs, which means you reduce calories, which therefore means you lose weight!

The keto diet also helps to reduce inflammation, and can help people who are overweight, by reducing their chances of developing type 2 diabetes.

One question that I get asked a lot on my health and fitness blog – is can you build muscle on a keto diet?

In this post I’ll answer this question…

What Is A Keto Diet?

For those of you who aren’t sure, a keto diet is a high fat, medium protein, and low carb diet. Keto foods are things like: steak, mince, salmon, nuts, and eggs. You can also eat plenty of green veg, and a small amount of fruit (80g per day).

Lots of people find it hard switching to a keto diet, because it cuts out a major food group called ‘carbohydrates’ – this is difficult for people to do, because carbs taste good, and give you energy.

For those people that do go on a keto diet, they often need an extra boost, such as a titanium tea – or some form of caffeine, such as green tea or coffee, to give them an extra boost, especially during the initial 7-14 day phase, where the body feels tired because of the lack of crabs – the body has to get used to the new diet!

Building Muscle Using The Keto Diet

Lots of people believe that keto dieting is only for people wanting to lose weight, however it can also be used for those wanting to build muscle. As the keto diet is packed full of protein (which is essential for building muscle) it can easily be adopted into a muscle building plan.

How to build muscle on a keto diet?

One thing I would slightly change to maximise muscle building on a keto diet would be to have a higher amount of protein over fat, for example 50% protein, 40% fat, 10% carbs. The higher protein will support muscle growth. Foods high in protein are: chicken, turkey, cod, hake, tuna, basically any meat and fish! You could also have protein shakes too.

A Keto Muscle Building Food Plan

If you wanted to gain muscle on a keto diet plan, a good diet would look something like this…

• Breakfast – 4 eggs cooked in butter
• Snack – 60g whey protein shake, 40g nuts
• Lunch – 250g steak salad
• Dinner – 250g chicken with green veg
• Pre Workout – 80g fruit
• Post Workout – 60g whey protein shake + 80g fruit

You’ll have noticed I’ve put down 2 portions of fruit (80g each) this is to help with the muscle building process, as you need some carbs to help your muscles get pumped up. Restricting carbs isn’t ideal for muscle building, but it can be done. It’s best to have your carbs around your workout (pre and post workout).

You could also buy some Keto supplements to help speed up your results. Read some honest online reviews and then opt for one of the most popular products that increase fat burning while on the keto diet.

Exercise on a keto plan

In order to build muscle you’ve got to train hard. Following a high protein keto diet alone won’t help you build muscle – you’ve got to lift weights, and get stronger.

When exercising on a keto plan I wouldn’t recommend doing too much volume and reps, instead keep your sessions short (30-45 mins) and take 2 mins rest in between sets. Aim for 6-10 maximum sets per workout, and keep your reps below 15.

Here’s a plan I use myself and with my personal training clients…

Keto Muscle Building Workout Routine…

Day 1 – Upper Body

• Flat bench press – 2 sets x 6-10 reps
• Bent over BB row – 2 sets x 8-12 reps
• DB shoulder press – 2 sets x 6-10 reps
• BB bicep curl – 2 sets x 8-12 reps
• Dips – 2 sets x 8-12 reps

Day 2 – Lower Body

• Back squats – 2 sets x 6-10 reps
• Lying hamstring curl – 2 sets x 8-12 reps
• Calf raises – 2 sets x 15-20 reps
• Split Squats (using ramp) – 2 sets x 10-15 reps each leg

Day 3 – Upper Body

• Incline DB press – 2 sets x 6-10 reps
• Wide grip pull ups – 2 sets x 8-12 reps
• DB shrugs – 2 sets x 10-15 reps
• DB hammer curls – 2 sets x 8-12 reps
• E-Z skull crushers – 2 sets x 8-12 reps

Day 4 – Lower Body

• Leg press – 2 sets x 6-10 reps
• Hack squat – 2 sets x 10-15 reps
• BB Romanian Deadlift – 2 sets x 6-10 reps
• Leg press Calf raises – 2 sets x 15-20 reps

Thanks for reading,

Nick 🙂

Want to try the 28 day keto challenge?