Since there are two schools of thought, as you point out, then there is no consensus. Personally I would not eat the carbs after you workout and would stick to a carb cutoff. I’d do carb cycling and then switch to keto for a month or two if I had a specific date/contest I was getting ready for. If there is no contest or date in which you have to get ready for, then there is no hurry (if you’re not above 18-20% fat) and I would stick with carb cycling.
If you are above 18% or so I would stick with a keto diet until you get below that point and at that point you could slowly add back carbs [of course adjusting your fat grams, and even your protein a little]…(people have recomended things such as Week 1 add 50 grams carbs pre-workout (don’t cut protein from this meal), week 2 add another 50 grams in the morning, week 3 and forward is up to you where you want to put the carbs and it would be a good time to begin carb cycling as well).[/quote]
I’m up at a high 22% bodyfat (up from 9% about 16 months back). As a result I won’t be doing carb cycling.
With the training Ill be doing though - intense lifting 3x a week along with metabolic finishers… walking/mobility drills on off days. Would keto be the right way to go?[/quote]
IMO, at your BF%, yes. Do it until you get closer to 15%. LIke I said, if you don’t have a deadline on your weight loss, once you get around the mid-teens, carb cycle using 1 high and 2 mid days per week until you get to 11-12%, then do a traditional carb cycle.
I’d post your question up in CT’s thread to get his take on it, but my inclination would be you’d be much better off doing a keto diet at this point, but that’s if and only if, you split the training sessions so that you separate the cardio/metabolic finishers from the lifting. IMO, you simply don’t need carbs if sessions are short, but if you are deep into a diet and you are doing ~60 minute sessions with low cals and low carbs, you will probably run into a brick wall.
I would personally try to hit each body part 2-3 times per week with low volume per muscle group per session to keep the workout time down, but with low intensity per muscle group using a ramping to your max force point (refer to CT’s current stuff if you are confused by the terminology).
Call me crazy but here’s what I suggest to you. A sample workout and diet would look like this (I realize it’s a bit difficult schedule-wise but it gets the idea across, and I’m going to try something very similar starting in a week):
Keto Diet throughout. I won’t get too much into the supplementation at this time, but of course Anaconda and or other Biotest supplements are a good choice. Shoot for some Anaconda before your metabolic session(s) and before your lifting session as well if you can afford it. Personally I wouldn’t try what I’m about to recommend without Anaconda.
AM - Upper Body Horizontal Push: Bench Press - ramp using sets of 3 (dominate the weight) slowly adding weight each set and stop your sets when you reach to your max force point (say it’s 225 pounds) and follow up with 5X5 with 80-88% of your MFP set
Noon - HIIT Cardio or Circuit lasting 20 minutes (get in and get out, but get in there and do it hard!)
PM - Upper Body Vertical Push: Standing Shoulder Press (performed in the same way as the AM session)
AM - Upper Body Horizontal Pull: Row Variation (same as above)
Noon - 30 minute NEPA in the sun if possible
PM - Upper Body Vertical Pull: Pull Up/Down Variation (same as above)
AM - Lower Body Machine-Centric Glute/Ham Workout
Noon - Sprinting session. Each sprint should last LESS than ~15-20 seconds (do a bunch of 40s, 50s, and 100s and do them on a track!) resting long enough to fully recover. Time yourself making sure speed does not decrease. Rest should be 60 seconds. Do this for 20 minutes. Cover more distance in the next workout and do at least 1 more 100 than the previous workout
PM - Beach muscle session, or any muscles you feel you negelected (if you are up for it)
Day 4: Rest
Day 5: repeat