I eat keto, tracking my macros strictly using an app I'm developing myself (which will be available soon). I stay under 20g of carbs per day, though I'm usually under 10g.

The day starts with a caffeinated, sugar-free energy drink, like Nocco, which contains BCAA. This does two things: it gives me the caffeine boost while the BCAA helps protect my muscles while I work out fasted. If you are worried about the energy drink influencing ketosis, don't be; I have verified with multiple blood samples that it doesn't. After the drink—well, actually, I usually just drink half and keep the other half for after. I don't know why, I just like it that way.

I start the workout by running on a 1-degree incline until I hit 200 kcal. This is something I've changed since starting with keto; now I do cardio looking more at the calorie measurement than speed or distance. If you wonder where I'm at with speed, I always start out cool at 10.7 km/h, then the speed increases until it climaxes somewhere around 17 km/h. When working out on keto, it's important to remember to drink additional water. The big difference when using fat for energy compared to glucose is that fat metabolism doesn't release water into the body. Every gram of glucose binds to 3-4g of water, which means if you burn 200 kcal worth of glycogen, you are lacking about 2 dl of additional water compared to glucose-fueled training.

After the warm-up, I'll do a circuit of 3-4 exercises. To give you an idea, a typical circle for me might be a set of chin-ups or pull-ups, followed by dips, then some kind of leg machine, and finishing on the rowing machine. I'll run through that circle three times with no rest between the exercises. Most days, I finish off with a short 50 kcal cardio session before the stretching routine.

The whole workout is usually done in under an hour, with my active time being around 40-45 minutes. I work out every day unless life or work gets in the middle of it, so I don't really plan for rest days; they tend to happen on their own. When it comes to the exercises I choose, I base it on how my body feels that day. If a part of me is tired, I'll focus on something else and try to create combinations that feel good. This helps the routine feel less rigid, even if working out daily sounds like it would be.

Be good with your stretching, and remember to take electrolytes. You don't want to be woken up in the middle of the night by your legs cramping up on you.

One big thing that I started noticing after a couple of weeks on keto is the mental clarity I have, even after the hardest of exercises. Before, I could feel brain fog for a while after going really hard, which was counter-effective since one of the reasons for my morning workout is to really wake me up and be ready for work. That post-workout clarity is a major change.

After I'm done, I have a shake with half a portion of whey isolate—which is full of the EAAs (Essential Amino Acids) needed for rebuilding the muscles—a little more than 10g of creatine, and 15ml of MCT oil. It's the perfect follow-up to the BCAA I take before the workout to protect them. My app doesn't always like this mix and flags the ratios, but it's fine. Since I've just worked out, my muscles will put the protein to use instead of it being turned into glucose. I just make sure to balance it out with more fat later in the day. I'm pretty obsessive about my app; I probably check it 50 times a day. As a side note, I tried 30ml of MCT oil before, but that was not nice to my stomach. Even 15ml can be tough some days. We'll see if that gets better over time.

After the morning workout and the protein shake, I'm free for the day. It's a nice feeling to have it done, and since it's the first thing I do in the morning (right after getting the kids to school), there isn't much that can come along and mess up the plan.