Keto isn’t just a fat-loss tool, it’s an incredibly powerful way to build lean muscle without the drawbacks of traditional carb-heavy bulking.
By pairing a well-structured ketogenic nutrition plan with heavy lifting, progressive overload, and smart recovery, you can pack on 20 lbs. of dense, functional muscle while staying lean and energized.
The Myths
My favorite myth is that this can happen quickly. Unless you have your own personal chef, personal trainer and multiple streams of income that afford you the time to dedicate to eating, lifting and conditioning, this does not happen quickly.
For the average person juggling a family, a career, a commute and other things, it will take time and consistency to reach the goal of packing on 20lbs of muscle. For me, it took about 3 years and 9 months. I went from 175lbs of lean muscle in 2018 to 195lbs of bulk in 2022. I am proof that it can be done, but the secret sauce is (and I'll say it again for the people in the back) consistency.
My other favorite myth is also one of the biggest and that is when people attempt to convince you that endless carbs are vital and necessary to build muscle.
Sure. Carbohydrates are a contributing factor to feeding muscle fibers but if you’ve been struggling to pack on serious muscle without piling on unwanted fat, it’s time to unlock the anabolic power of the ketogenic way of consuming your food paired with strategic heavy lifting.
Why Keto Works for Muscle Growth
Keto is an incredibly effective tool for lean mass gains when properly executed. The key? Understanding how your body utilizes fat for fuel and optimizing your macros accordingly.
When in ketosis, your body shifts from burning carbohydrates to relying on fat and ketones for energy. This metabolic state enhances fat oxidation, stabilizes blood sugar, and reduces inflammation which then creates an environment that supports muscle growth without the bloat or insulin rollercoaster that comes with high-carb bulking.
Here are my FIVE Pillars to Keto Muscle Gains
1. Optimize Your Macros for Muscle Growth
To build serious muscle on keto, your macronutrient breakdown should look something like this:
Protein: 1.0–1.2 grams per pound of lean body mass
Fat: 60-75% of total daily calories
Carbs: Under 50g net per day (mostly from fibrous vegetables)
This ensures you're getting enough protein to fuel muscle repair and growth while keeping your body in a ketogenic state for maximum fat utilization.
2. Prioritize Protein Quality & Absorption
Not all protein sources are created equal. Opt for high-quality, bioavailable protein sources such as:
Grass-fed beef
Wild-caught salmon
Free-range eggs
Whey or casein isolate (low-carb)
Bone broth for added collagen support
Spreading your protein intake throughout the day ensures continuous muscle protein synthesis, keeping your body in an optimal anabolic state.
3. Lift Heavy & Train Smart
Building 20 pounds of muscle isn’t about just going through the motions—it requires progressive overload and proper programming.
Focus on Compound Movements: Squats, deadlifts, bench press, overhead press, pull-ups, and rows should be your foundation.
Train in the 4–8 Rep Range: This is the sweet spot for hypertrophy and strength gains.
Progressive Overload is King: Increase weight or reps every session to force muscle adaptation.
Train 4-5x Per Week: Full-body or upper/lower splits work best for maximizing recovery and growth.
4. Utilize Strategic Keto Carb Cycling
While keto purists may argue against carbs, a targeted or cyclical keto approach can be game-changing for muscle building.
Targeted Keto: Have 20-30g of fast-digesting carbs (like dextrose or raw honey) 30-45 minutes before workouts to fuel intense training without kicking yourself out of ketosis.
Cyclical Keto: Incorporate one higher-carb meal (100-150g of carbs) once per week to replenish glycogen stores and enhance recovery.
5. Master Recovery & Hormone Optimization
Muscle isn’t built in the gym—it’s built in recovery. Optimize the following:
Sleep: 7-9 hours of high-quality sleep per night for growth hormone and testosterone optimization.
Electrolytes: Sodium, potassium, and magnesium are crucial on keto to prevent cramps, fatigue, and poor performance.
Creatine & Beta-Alanine: These supplements are keto-friendly and help boost strength, endurance, and muscle volume.
Intermittent Fasting (Optional): Some lifters thrive by combining intermittent fasting with keto to enhance growth hormone levels and fat adaptation.
WHERE TO EAT KETO IN EUREKA SPRINGS, ARKANSAS
1. Local Flavor Café
Local Flavor Café is a great option for those on keto. Their menu features locally sourced ingredients and a variety of keto-friendly options, including a bison burger with no bun, organic chicken breast, and a "build your own plate" option. They also have a variety of sugar-free and low-carb desserts. https://www.localflavorcafe.net/
2. Mud Street Café
Just fifty feet from the auditorium in "Unique, Underground Eureka Springs" Mud Street Cafe is famous for award winning coffee, espresso drinks, desserts, and the freshest food in town! Mud Street Café offers a cozy atmosphere and a menu that caters to keto dieters. Their breakfast options include smoked salmon, avocado toast, and omelets with veggies and cheese. For lunch, you can enjoy a salad or grilled chicken with vegetables. They also offer keto-friendly coffee drinks with heavy cream or almond milk. https://www.mudstreetcafe.com/
3. Grotto Wood-Fired Grill and Wine Cave
If you're looking for a fine-dining experience, Grotto Wood-Fired Grill and Wine Cave offers a variety of keto-friendly options. You can enjoy a grass-fed steak with vegetables or a seafood dish with no grains or carbs. They also offer a selection of low-carb wines. Be sure you make reservations; this place is popular. https://www.grottoeureka.com/
4. The Eureka Market
The Eureka Market is a full-service Mom & Pop Neighborhood Natural Foods Store. The Eureka Market offers the highest quality customized personal service and carries fresh organic produce and a full line of grocery, refrigerated, and frozen products including the highest quality, cleanest brands, fresh Ozark baked breads, crafted cheeses & dairy products, and a broad selection of meats. Enjoy a rotating offering of fresh soups and cold deli salads with fresh hot coffee. Tip: The covered patio with free WiFi is lovely on sunny days.
The old-school bodybuilders did what they did and did it well, utilizing carbs. For me, it’s not about stuffing myself with carbs, it’s about fueling intelligently, training hard, and giving my body the best possible environment for muscle growth.
Now, take this knowledge, apply it and go lift some heavy iron and fuel your gains the keto way! It can be accomplished.❤️
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