Keto max fat burn / maintain strength.

Good morning. First thanks guys and Beesting for putting up with my relentless postings on here. I looked around the net and google first but get some much conflicting information. I come here in the end every time.
So here is it.
I will be on Keto for a short time before I start my first cycle.
I want a 6 day workout that will burn max fat and maintain strength.
Not to worried about a little muscle loss I am no BB.
I also want to hit each muscle group @ 1 per day just to keep them fresh.
I do not know what heart rate is the right one for keto.
Here is my current idea - let me know what to change.
All on one day.
15 minutes warm up treadmill (110 hrt)
Stretch - then 10-15min Fight training / Core (what i call anything like kettle bell, boxing, sledge hammering a tire)
High rep - low weights to fail on 1 muscle Group (example: Arms or Chest)
20 minutes of cardio (110-120 hrt)
Done.
Thanks in advance.

no dude your training is all wrong,u need to push it,maxiumum 10reps 3 sets for each exercise 4 exercises for big muscle groups 3 for smaller ones.cardio 45min low intensity cardio either first thing in the morning or post work out...u gotta drop the long training sessions and push your weights as heavy as u can and your cardio long and borning,if possible drop the kettle bells etc untill u are back on the carbs...

doing to much volume training is going to eat into your muscle so super sets,drop sets etc are gonna be detrimental to your ability to hold on to your muscle hence the reason i told u to drop the fighting and the kettle bells...there is a keto diet aimed at mma fighting but i am not to sure where u can find it online...

DJEasyE to the rescue once again.
I really do not like to do cardio and high intensity at the same visit to the gym.
So 2 a days?
45 min low intinsity cardio int he morning (on empty stomach?)6 days a week.
Afternoon High Intensity 3 (or 4)sets of 10 reps x 3 exercises - every other day (3 days a week)
That gives me 1 total rest day a week.
6 days of cardio.
3 days of lifts.
That good DJ?
Anything else I should change?
SHOT!

Gravity, this is your problem...you cant be doing high intensity workouts. You have to remember that you are not training on a carb source. High intensity workouts is going to chew up the muscle and I know you aren't worried about the muscle loss but you should be. Muscle mass increases your overall metabolism but more importantly on a keto diet is that you will lose muscle mass when the aim is to lose fat. Break down of muscle into glucose by gluconeogenesis is going to interfere with insulin release and ultimately interefere with ketosis. The body only goes into ketosis when there is lack/major downregulation of insulin for 2-3 days. You need to go for low rep ranges with heavy weights and forget about the high intensity workouts

I misread DJ's ",u need to push it,maxiumum 10reps 3 sets" I took it as NEEDING to PUSH HARD.
Now I see. Ok will focus on low intesity.
How about this:
So Still @ 2 a days:
45 min low intinsity cardio in the morning (on empty stomach?)6 days a week.
1 total rest day a week.
6 days of cardio.
3 days of lifts.

Ok that's better. You might be able to cut the cardio down some more, to maybe 3-5 days a week but give yourself two days rest from cardio at least. Also you maybe want to extend lifting to 4-5 days a week so that you ensure your body that you dont overdo it in one single session. But do what you are comfortable with. Also I would suggest training your largest and weakest muscle groups early in the week if you have your cheat meal on the weekend as most, and probably all, the stored glycogen will be used for these muscle groups and then leave the smaller groups for the end of the week as glycogen demand is less and ketones will be the available energy source for these muscles

You have Karma!
Ok so ill break it down into
2 on 1 off 3 on 1 off.

---

1 - Cardio (Morning) / Legs PM (Afternoon)
2 - Cardio / Chest PM
3 - OFF / OFF
4 - Cardio / Back PM
5 - Cardio / Shoulders - Traps
6 - Cardio / Arms - Calves
7 - OFF / OFF (Eat Cheat Meal)

---

rinse / repeart

---

Sounds good to me. Also something to maybe consider is to train weak muscle groups twice a week. This is what Marius Dohne suggests and he follows the Paulumbo keto diet. But stick to your routine that you have planned for now and see how that goes and if you see poor development in weaker muscle groups then train them twice a week. P.S. thanx for the karma

See here to Besting when you get a second about the cheat meal. Didn't want to confuse the issues.
www.anabolicsteroids.co.za/forum/10-diet...06-keto-macros#29575
Thanks your a champ!

Nice info from Beesting.

Cheat meal or single carb meal once a week is important to replenish muscle glycogen lost from training.

Gravity wrote:

I misread DJ's ",u need to push it,maxiumum 10reps 3 sets" I took it as NEEDING to PUSH HARD.
Now I see. Ok will focus on low intesity.
How about this:
So Still @ 2 a days:
45 min low intinsity cardio in the morning (on empty stomach?)6 days a week.
1 total rest day a week.
6 days of cardio.
3 days of lifts.

You need to push heavy and hard to ultimate failure if you wish to maintain strength.