As more and more people are jumping on the low-carb diet bandwagon, some are opting to use a Targeted Ketogenic approach to their meal plan which allows for some carbohydrates immediately before (and possibly after) the workout while keeping the remaining meals of the day virtually carb free (Ketogenic diets by nature call for about 30% protein, 65% fat, and 5% carbs).
The purpose of doing this is to avoid having to do the large weekly carb-ups that are going to be required on a standard Ketogenic diet in order to be able to maintain intense exercise levels.
Here’s the question that was asked.
I’m going to be using a TKD (Targeted Ketogenic Diet) and am not quite sure how many calories I should be eating. Unlike other people using this diet for weight loss, my goal is to actually gain some good quality muscle mass. I currently weigh 200 pounds and am about 20% body fat.
Should I be eating the same amount of calories as I would on a CKD (usual Ketogenic Diet)?
Secondly, on non-workout days when I’m not having the carbohydyates before and after my workout, should I increase the amount of fat I take in on this day to make sure I’m still eating the same amount of total calories?
Great question. Now, obviously since your goal is to build muscle, you need to be in an overall calorie surplus throughout the week as this is what is going to spark new body tissue growth. If your goal was fat loss, on the other hand (for the readers out there who have this goal), then you would be looking to create a calorie deficit instead.
For gaining muscle mass, my general recommendation is to put calories somewhere between 15 – 18 multiplied by your bodyweight in pounds. So, for our reader, this would equate to 3000 and 3600 calories per day (200 X 15 and 200 X 18).
If you are more active, you should start closer to the higher end of the scale; if you’re less active, you should be nearing the lower end.
As you progress on, you will then adjust your calorie intake depending on which direction weight gain is coming. If you aren’t gaining muscle fast enough, you would increase your calories. If you are starting to gain a bit too much body fat, you would decrease them. I’d recommend increasing or decreasing by about 10% of your total intake every 2-3 weeks.
Moving on to the second question, this is really going to be up to you. On days you workout you will be more active, thus you will need extra calories (which are coming from the carbs). On days you aren’t working out, chances are you total daily calorie burn will be lower, hence you won’t need those extra calories for fuel.
That said, your body will still be recovering from the previous day’s workouts, so additional calories taken in could help to serve that purpose.
I’d say, if you want to take a progressive approach to building muscle mass and aren’t as scared of gaining a small amount of additional body fat, then yes, add the calories you’d normally consume from carbs as fat calories to your non-workout days.
If, on the other hand, you are really looking to keep your gains lean and are okay with seeing a slower rate of muscle mass, then you could opt to leave those calories out. Your calorie surplus at the end of the week will be lower, hence you may not see as much muscle growth, but you also won’t have to worry quite as much about some of those excess calories ending up as gained body fat.
Always remember though, real world results are what matter most, so be sure you’re constantly monitoring progress and adjusting your total calorie intake to accommodate.
Have a question you want answered? Please send it to Shannonclarkfitness@gmail.com and check back regularly to see if it’s been answered.
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