Keto diet

[TRA]

I have been on a keto diet x 9 mos, 7 mos without a carb day. I am lifting but looking only to retain lean mass, no bulking. Currently running HGH 4iu/d started 1 wk ago and will run 12-16 wks.
I started reading here and it looks like a carb day is really desirable to avoid lean muscle wasting after some time on the keto diet. I am doing this but would like to ask for some specifics.

Stats
6'0"
215lb
Bf 16-18% per recent caliper
Cardio 4 d/wk (run/spin x 30 min at 70-80% max HR with HIIT days thrown in)
Lift 4 d/wk 8-12 rep sets for chest, back, arms, legs

Diet
6 meals/d approx 2500 cal total with carb < 20g
(Example day pressure cooked chicken breast with olive oil/butter, broccoli, x 6 meals; some almonds and/or pb between meal or at night)

Questions are:
Do I need to check urine for ketones since I am carbing one day per week?

What are desirable carbs? I read that fruit is not desirable because it more easily facilitates fat storage

In addition to the carbs, what about fat/protein portions on the carb day?

Assuming refined sugar bad...
One meal sufficient or is an entire carb day better?

Can I pretty much disregard meal time relationship to HGH since I am on keto?

Thanks!

[MR-FQ320]

what the HGH for ?

[Smart-tony]

You will need Keto stick, pee on 1 when you wake up, and the odd time after workout.

As for carbs, only on a cheat day.

[numbere]

No you don't need to check for ketones.

Imo Ketostix are a wast of money because ketosis is a state of blood ketones not urine ketones.

Just because your body is producing ketones doesn't necessarily mean you are in ketosis.

Ketones are a tangential effect of any low carb diet.

You would need to do a finger prick blood test to determine blood ketone level, if you are in ketosis it will show a minimum of 1.5 mmol/l.

Any carbs may be eaten on a reload day except for fructose and you should also keep fat intake moderately low on this day.

Most keto diets have a cheat day once per week or a cheat meal, this largely depends on the person.

I'm not sure about your GH question.

Hopefully someone else can help answer that one.

...

Let me first say congrats on the weight loss.

I understand that everyone is different and I'm not saying that your body hasn't been in ketosis but if your body was in ketosis for the last 7 months than your bf should be lower.

If you run a 40/5/55 P/C/F macro split at 2,500 calories then you can consume 250g/31g/153g for a ketogenic ratio of 1.32

[TRA]

Thanks, appreciate the reply. I don't think body was in ketosis entire time, as there seemed to be a real plateau that hit after 4-5 mos. That is in part why I started coming here and looking at the information which led me to the CKD info. Thanks again for helpful info.

[TRA]

what the HGH for ?

I had labs for TRT and GH low. Started it to improve sleep, overall recovery and fat burning, but only as adjunct to diet and exercise.

[MR-FQ320]

You would need to do a finger prick blood test to determine blood ketone level, if you are in ketosis it will show a minimum of 1.5 mmol/l. its 0.5

its at least 0.5mmol

[numbere]

its at least 0.5mmol

I should have been more clear in my original post.

0.5-1.5mmol/l is considered light ketosis. You'll lose weight but the fat burning process won't be optimized.

1.5-3mmol/l is referred to as optimal ketosis. This range is suggested for maximum weight loss.

There's no real benefit to going over 3mmol/l.

[numbere]

Thanks, appreciate the reply. I don't think body was in ketosis entire time, as there seemed to be a real plateau that hit after 4-5 mos. That is in part why I started coming here and looking at the information which led me to the CKD info. Thanks again for helpful info.

You need to count your macros closely to maintain ketosis.

This is due to the fact that fat, carbs and protein all convert to glucose at some rate.

10% of fat can be converted to glucose.

58% of protein can be converted to glucose.

100% of carbs can be converted to glucose.

More protein is not always better, especially when it comes to ketosis.

[gymffiti]

7 months without a carb day?

I've done a lot of dieting over the years and found Keto to be the most difficult, by far.

So I just want to say, congrats on the discipline!