My questions are this:
HIIT cardio (sprinting/cycling) 2-3x (25min sessions) a week or medium intensity cardio? A little confusion here... HIIT is generally better, more effective and better at not burning muscle... but I've read generally people suggesting NOT to do HIIT on a keto diet due to the depleted glycogen in the muscles? tho some places I've read say its ok 2-3x a week... (I am planning on lifting 3x a week as well, low volume - lots of compound lifts)
Whey Protein shakes pre/post weight-lifting sessions... take or not to take? If so, before or after? I read they can cause insulin spikes due to the protein or due to the small amount of carbs associated with them? I'm not sure about this one? I am under the presumption to not... consume any carbs pre/post workout as you generally would when not on this diet...
Also, I have some BCAA left over which I'll use up to ensure muscle retention, I think from memory 10g before and 10g after cardio sessions was a recommendation I was given a while back, with maybe another 10g before bed, (lifting days im not too sure? non lifting days maybe 10g in morning and 10g before bed?). I know a lot of people have differing opinions on how much to take here so let me know thoughts.
Also, a lot of articles talk about taking an ECA stack to boost the fat burn (its legal where I live and relatively cheap), and I have briefly read up on this and it does look appealing... but am not 100% sure whether its needed / worth it... so wondering on opinions
That's about it for the Q's for now, hopefully someone out there has experience with the keto diet and can assist me a little here! There's not a lot of help with the search button as most journals and threads started by people in regards to keto went dead.
Also if anyone here has lists of good foods or recipes that help one stay on this high fat/protein and no carb diet, let me know! anything to make it easier