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A pretty good study showing that it is not a good idea to bulk on a high-fat diet like keto since you will have a higher percentage of fat gain.
Carbs are better for performance as well so that you can push yourself hard enough to gain more muscle. It's a win-win.
http://sci-hub.tw/https://doi.org/10.1093/ajcn/57.5.766S?fbclid=IwAR0iSWAslSY4BYaoF6MMbhSmn6X4TycdVcvY00iR0BgMmB6L7-h35Jn6MRY
"Most dietary intake studies
show either no correlation or a negative correlation between
energy intake and body weight ( I). This is in marked contrast
to studies of energy expenditure. where there is a strong positive
relationship such that obese individuals with their greater fat-free mass (the main determinant of metabolic rate) have higher
overall metabolic rates (2). The explanation for these conflicting
observations is that obesity is associated with considerable underreporting of food intake. Recent studies involving free-living
individuals have simultaneously measured energy expenditure
by use of the doubly labeled water technique and energy intake
by use of continuous recording of diet diaries (3, 4). Even with
very careful assessment methods of food intake, the obese subjects reported only about one-half to two-thirds of their total
energy intake compared with 80-100% for the lean subjects.
The true amount of food obese individuals eat to maintain
body weight is not registered in their diet diaries and is probably
not registered in their consciousness. This gap between the food
that obese people see themselves eating and what they actually
eat (which could be termed the “eye-mouth gap”) is very important to recognize in the obese person who is not losing weight on a reportedly low-calorie diet. The lowest 24-h free-living en- ergy expenditure (occurring in very lean women) is 5000 Id
(5), and it can be assumed that the obese individual who reports
weight-maintenance energy intakes of this order or less has a
considerable eye-mouth gap (6)."
Also this^ was interesting and it is what I think about when people say they are eating 1200 calories and not losing weight or "CICO didn't work for me", Yeah, you're underreporting your intake. It's a rampant issue. Obese people report one-half or two-thirds of their total calories. Wow.
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3791 kcal
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Fat: 119.00g | Prot: 201.26g | Carbs: 519.93g.
Breakfast: PBfit Peanut Butter Powder , Chobani Nonfat Vanilla Blended Greek Yogurt, Casey's Iced Sugar Cookie, Pure Protein Chewy Chocolate Chip High Protein Bar (Small), Peach. Lunch: Ole Extreme Wellness Spinach & Herbs Tortilla Wraps, Quest Chocolate Chip Cookie Dough Protein Bar, Potato Chips, Carl Buddig Thin Sliced Honey Ham, Claussen Kosher Dill Sandwich Slices Pickles, Trader Joe's Bread & Butter Pickles, White Bread . Dinner: Quest Chocolate Chip Cookie Dough Protein Bar, Pears, Russet Potatoes (Flesh and Skin), Chicken Breast, Winchell's Filled Jelly Donut - Raspberry with Peanut Butter, DiGiorno Cheese Stuffed Crust Pizza - Pepperoni. Snacks/Other: California Pizza Kitchen Crispy Thin Crust BBQ Chicken Pizza, Oranges, Oranges. more...
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3953 kcal
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Exercise:
Bicycling (leisurely) - <10/mph - 2 hours, Sleeping - 5 hours and 15 minutes, Sitting - 8 hours, Standing - 8 hours, Weight Training (moderate) - 45 minutes. more...
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