end of keto

[smalltime7]

so yesterday after 7 weeks of dieting part of the time was keto I was happy with the fat loss and decided to bulk for a bit I actually ate some carbs and I woke up 3 lbs heavier I hope this is because muscle refilled?

[Damienm05]

Yes, the glucose combines with water to create glycogen. 3 lbs. is nothing. Well, it's something but a dirty re-feed on CKD can yield like 10 lbs. of water weight with no added bf%

Be careful though bro; you're likely very sensitive to carbs currently. I'd add them back in at 20 per day until you're where you want to be. Start with only pre-workout. Then breakfast, pre-workout. Then breakfast, pre-post, etc. Once you get carbs back into the meals you intend on keeping them in, up the portions. Just don't want you to risk your hard work by combining a new macro altogether with a higher calorie intake.

Don't get me wrong, in the 2 weeks this process takes, you can still "bulk" - just reduce the fats as the carbs come up.

[smalltime7]

is the split supposed to be 40p/40c/20f? or whats ideal?

[Damienm05]

Trial and error man. I wish I could tell you but everyone has a different "ideal". I'd just work your way up to plenty of clean complex carbs, while continuing to consume lots of lean protein, and tapering off consumption of EFAs/poly/monounsaturates to make up the difference in your caloric needs (I'd still get in 70g or so at least).