Looking for some advice on my plan to incorporate more carbohydrates back into my diet after long-term keto and 120+lbs lost.
Stats: M/40/5’10"/CW 175lbs/Estimated BF 14%
Over the past two years I have reduced my weight from 305 lbs. to my current weight of 175 using a keto diet, calorie restriction, and exercise. My macros for keto were not the usual super high fat and moderate protein, more like 150-160g Protein, 70-80g Fat, and less than 20 net Carbs towards the end of my cut. My calories got down to about 1540 average when I reached my lowest body weight of 165 in February of this year.
Since hitting my lowest weight of 165 I have gained 10 lbs. due to several consecutive days and a week long vacation of not restricting calories, which included ALL the carbs (this was not the best idea after 2 years of calorie restriction and no carbs). This was about 4 weeks ago and since then I have resumed eating keto but at maintenance calories - basically same protein and net carbs but increased the fat macro to reach what I think is maintenance kcals of approximately 2,000.
Throughout my weight loss process and even while eating at maintenance cals for the past month, my ability to handle higher volume training has sucked. Strength went down significantly as well but I attribute much of that to changes in leverages and probably cutting kcals a little too low without any refeeds or at least higher calorie days thrown in periodically. Due to this, and having reached my weight loss goal, I have decided I would like to incorporate more carbohydrates back into my diet and change my training goal to focus on hypertrophy over the next 12 weeks.
Prior to my weight loss I spent years off/on in the gym lifting weights as a hobby, mainly focused on powerlifting but without much focus on nutrition (obviously). Since being keto for 2 years and weighing/tracking/prepping every single meal that went in my mouth, I have gained a lot of discipline when it comes to nutrition (excluding the vacation binge). However, I am very apprehensive to add carbs back into my diet since I have had so much success with keto. I just feel at this point, keto has been good to me and I will always have it as a tool but I want to focus on building lean body mass and I feel a diet with carbohydrates will be more optimal to achieve that goal.
My tentative plan is to add in carbs slowly. I am thinking of adding 50g carbs on training days in the form of something like oatmeal or sweet potato for about a week or two and then bumping up to 75-100g carbs the next week. I am also thinking I should consume those carbs pre/post training on those days as well. Eventually I would like to find the proper balance of carbs that fits me through trial / error but I don’t want to F’ this up.
Any feedback is appreciated.