Keto Muscle Gain: Calorie Counting For Maximum Results

The ketogenic diet is a popular low-carb, high-fat diet that is often associated with weight loss. However, it is possible to build muscle while on a keto diet, and there is research to support this claim. To build muscle on a keto diet, it is important to eat enough calories and ensure you are consuming a sufficient amount of protein. Determining your maintenance calories is crucial, as you will need to eat above this amount to gain muscle. It is recommended to increase your calorie intake by 15% above your maintenance level. For example, if your maintenance calories are 2000 per day, you should aim for 2300 calories to support muscle growth.

In addition to consuming enough calories, it is also vital to have a high protein intake when trying to build muscle on keto. Most studies suggest consuming 0.7-0.9 grams of protein per pound of body weight, which equates to 1.6-2.0 grams per kilogram. However, some bodybuilders recommend up to 2.2 grams of protein per kilogram of body weight for competitive individuals.

While nutrition is essential, incorporating resistance training and weightlifting into your routine is also key to gaining muscle. Progressive overload is an important strategy, which involves increasing the weight or number of reps over time to challenge your muscles.

By following these guidelines and staying consistent, it is possible to build muscle while adhering to a ketogenic diet.

Eat a calorie surplus

To build muscle on a keto diet, it is important to eat a calorie surplus. This means eating more calories than you burn. The number of calories you need to eat per day to build muscle depends on several factors, such as weight, height, lifestyle, sex, and activity levels.

To determine your calorie intake, you should first calculate your maintenance calories. This is the number of calories you need to consume per day to maintain your current weight. You can do this by weighing yourself at least three times a week and recording your food intake over the week using a calorie-tracking app. If your weight stays the same, that is roughly your maintenance calories.

Once you know your maintenance calories, you can increase your calorie intake by 15% to promote muscle growth. For example, if your maintenance calories are 2,000 per day, you should aim for 2,300 calories per day to build muscle. It is recommended to gain no more than 0.25-0.5% of your body weight per week to prevent accumulating too much fat.

It is important to note that simply eating a calorie surplus will not lead to muscle growth. You also need to engage in resistance training and ensure you are getting enough protein. Resistance training involves lifting weights or doing other strength-based exercises to build strength and gain muscle mass. Aim to train at least twice a week, as this has been shown to be more effective at promoting muscle growth than training once a week.

In addition to resistance training, you should also focus on consuming enough protein. Protein is the building block of muscles, and it is essential to consume more protein than your body breaks down when trying to build muscle. Most studies suggest that eating 0.7-0.9 grams of protein per pound of body weight (1.6-2.0 grams per kg) is ideal for muscle growth.

By combining a calorie surplus with resistance training and adequate protein intake, you can effectively build muscle on a keto diet.

Eat enough protein

Protein is an essential macronutrient for muscle growth and repair. It is the building block of muscles, so it is crucial to consume more protein than your body breaks down when trying to build muscle.

The amount of protein you need depends on your body weight and activity level. Most studies suggest that eating 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is ideal for building muscle. For example, a 155-pound person on a 2,300-calorie muscle gain diet may eat 110 grams of protein.

If you are strength training, you will need more protein than average. A protein intake of 1.4 to 2 grams per kilogram of body weight (0.65–0.91 grams per pound) per day is a good target.

It is a common misconception that eating too much protein will kick you out of ketosis. While protein does raise insulin levels and can be converted into glucose, it does not have a significant effect on blood sugar. In fact, the small amount of glucose your body gets from protein is useful, even on a ketogenic diet. When you are not getting any carbs from your diet, your body uses gluconeogenesis to maintain blood sugar levels.

To ensure you are getting enough protein, focus on high-quality protein sources that contain all nine essential amino acids and are rich in the muscle-building amino acid leucine. Examples include eggs, whole-fat milk, Greek yogurt, cheese, chicken, turkey, beef, fish, and seafood.

In addition to eating enough protein, it is important to track your calorie intake, train with weights regularly, and consider taking supplements such as creatine or caffeine to support muscle growth.

Train with weights

Training with weights is a great way to build muscle. Here are some tips and guidelines to help you get started:

Types of Weight Training

Free weights, machines, and bodyweight exercises are all effective tools for building muscle. Free weights, such as barbells and dumbbells, allow for a wide range of movements and can be easily adjusted to increase the challenge. Weight machines are also a good option, especially for beginners, as they provide guidance on proper form and can help isolate specific muscle groups. Bodyweight exercises, such as push-ups, pull-ups, and squats, are a convenient and accessible way to build strength and muscle without any equipment.

Compound Exercises

Focus on compound exercises that work multiple muscle groups at once. Examples include squats, deadlifts, lunges, bench presses, overhead presses, rows, pull-ups, and dips. These exercises allow you to lift heavier weights and stimulate more muscle growth. For instance, a barbell squat works your quads, hamstrings, glutes, and core muscles simultaneously.

Progressive Overload

To build muscle, you need to progressively challenge your muscles over time. This is known as progressive overload. Gradually increase the weight, number of reps, or sets over time to continue stimulating muscle growth. For example, you can increase the weight by a small amount each week or add an additional set to your workout. This ensures that your muscles are constantly adapting and getting stronger.

Number of Sets and Reps

As a beginner, aim for 5–15 reps per set to build both strength and size. As you become more advanced, you may benefit from doing up to 30 reps per set, although it can be challenging to maintain proper form at higher rep ranges. Generally, staying within the 5–15 rep range will provide the best results for most individuals.

Rest and Recovery

Allow adequate rest between sets and workouts to give your muscles time to recover. For strength training, rest for 2–5 minutes between sets, depending on the intensity. Aim for at least one day of rest between workouts targeting the same muscle groups. Getting enough sleep is also crucial for muscle growth and recovery, so aim for 8–9 hours of sleep per night.

Form and Technique

Pay attention to your form and technique when performing weight training exercises. Start with lighter weights and focus on perfecting your form before increasing the weight. Maintaining proper form helps prevent injuries and ensures that you're targeting the correct muscle groups effectively. Consider working with a certified trainer or fitness professional to learn the correct form for each exercise.

Sample Workout Routine

Here's a sample three-day full-body workout routine:

• Monday: Squats, Bench Press, Wide Grip Pull-Ups, Ab-Mat Sit-ups
• Wednesday: Deadlifts, Overhead Press, Inverted Rows, Hanging Knee Raises
• Friday: Weighted Lunges, Weighted Dips, Weighted Chin-Ups, Reverse Crunches

This routine targets all the major muscle groups and provides adequate rest between exercises and workouts. You can adjust the exercises, reps, and sets based on your specific goals and fitness level.

Prioritise rest and recovery

Rest and recovery are essential components of any fitness journey, and they become even more crucial when you're following a demanding diet like keto. Here are some tips to help you prioritise rest and recovery while gaining muscle on a keto diet:

Understand the Importance of Rest and Recovery

Recognise that the real progress from your workouts happens during rest and recovery. When you exercise, you expose your body to controlled stress, and it's during the recovery process that your body repairs and rebuilds, leading to improved fitness. This is known as the supercompensation cycle, stress adaptation cycle, or stress-adaptation-recovery cycle.

Schedule Rest Days

Give your body time to rest and recover by scheduling at least one or two days of full rest each week. Even elite athletes benefit from taking days off from training. If you're feeling fatigued or burnt out, consider taking a week off from your regular routine to allow your body to reset and recover.

Manage Stress

Excessive stress can hinder your recovery, so try to minimise life stressors when you're training hard. Practice stress management techniques such as deep breathing, mindfulness meditation, or yoga to lower your cortisol levels and improve your recovery.

Get Enough Sleep

Sleep is vital for muscle gain and exercise performance. Aim for 8-10 hours of quality sleep each night. If you're not getting enough sleep, consider extending your sleep duration or taking naps to improve your recovery.

Plan Active Recovery Sessions

Active recovery involves low-intensity physical activity that aids in your recovery from more intense training sessions. Schedule active recovery sessions after your workouts or on your days off. Walking, yoga, light aerobic exercise, mobility drills, and foam rolling are some examples of active recovery activities. Target the same muscle groups you trained to reduce soreness and improve recovery.

Listen to Your Body

Pay attention to the signals your body is sending you. If you're feeling tired, sore, or finding your workouts unusually difficult, it's time to prioritise recovery. Take a few days or a week off from training or reduce the intensity or volume of your workouts. On the other hand, if you feel energised, strong, and motivated, your body is giving you the go-ahead to push yourself harder.

Incorporate Stretching

Stretching can aid in relaxation, reduce muscle soreness, and speed up your recovery. Practice low-intensity static stretching after your workouts to enhance recovery and improve your parasympathetic nervous system function. Dynamic stretching, which involves active movements through a range of motion, can also be beneficial before or after workouts to prevent injuries and enhance recovery.

Try Massage Therapy

Massage is another effective way to address muscle soreness and improve recovery. Consider visiting a sports massage therapist who can provide an individualised approach based on your training methods and goals. Self-myofascial release (SMR) is a form of self-massage that has been found to be highly effective in improving mobility, reducing muscle soreness, and speeding up recovery.

Optimise Nutrition for Recovery

Nutrition plays a crucial role in supporting your recovery. On keto days when you're exercising, ensure you're consuming enough healthy fats to fuel your body and aid in recovery by reducing inflammation. Pre-workout supplements containing exogenous ketones can also help improve your performance and recovery without compromising your keto diet.

Post-workout nutrition is equally important. Consume a large meal with plenty of protein within 1-2 hours of finishing your workout to enhance muscle protein synthesis and speed up recovery. Aim for about 0.8 to 1 gram of protein per pound of body weight per day. Whey protein supplements can be a convenient way to increase your protein intake after workouts.

Additionally, consider nutritional supplements to support your recovery further. Amino acid supplements (such as whey protein and targeted amino acids), anti-inflammatory plant-based supplements, and adaptogens (like rhodiola rosea or ashwagandha) can help reduce inflammation, improve stress response, and enhance recovery.

Monitor hydration and electrolytes

The keto diet is a low-carb, high-fat diet that can be dehydrating and cause electrolyte imbalances. Here are some tips to help you stay hydrated and maintain proper electrolyte levels while on the keto diet:

• Drink plenty of water: On keto, you need to drink more water than you would on a typical diet. Aim for light yellow urine, which indicates adequate hydration. However, if you're taking B vitamin supplements, this may not be a reliable indicator as they can turn urine bright yellow.
• Increase electrolyte intake: Electrolytes are crucial for maintaining fluid balance and proper bodily functions. Focus on consuming adequate sodium, potassium, magnesium, and calcium. You can use salt/electrolyte tablets, lite salt, or simply add more salt to your food.
• Consume mineral water: Mineral water can be a great source of magnesium and calcium, which are crucial for muscle function and bone health. It can help prevent cramps and reduce bone loss.
• Be mindful of water weight fluctuations: When starting keto, you may experience a rapid loss of water weight as your body burns through stored carbs and glycogen. This is normal and not dangerous. If you have a cheat meal and consume carbs, you'll gain the water weight back, but it will be lost again when you return to keto.
• Include hydrating beverages: Tea, coffee, and sparkling water also count towards your hydration goals. These beverages can be just as hydrating as plain water, especially if you're used to drinking them regularly.
• Eat electrolyte-rich foods: Avocados, leafy greens (such as spinach, kale, and Swiss chard), nuts and seeds (like almonds, pumpkin seeds, and chia seeds), and fatty fish (such as salmon, mackerel, and sardines) are excellent sources of potassium, sodium, magnesium, and calcium.
• Consider electrolyte supplements: If you struggle to meet your electrolyte needs through diet alone, you can try electrolyte supplements like drinks, powders, tablets, or drops. Drops are convenient, portable, sugar-free, calorie-free, and allow for precise dosing.
• Monitor your body's signals: Pay attention to symptoms such as fatigue, muscle cramps, headaches, dizziness, and irregular heartbeats, as they may indicate electrolyte imbalances. Consult your doctor if these symptoms become severe or persistent.

Frequently asked questions