*Low carbs and keto is not better to get shredded because you will release cortisol alot and we all know cortisol burn muscle and increase fat storage
*Fruits are good not bad, because the carbs from fruit as alot of micronutrients . Yes rice and sweet potatoes are great carbs but they are empty carbs because they don’t have micronutrients. (pinnaple , banana, blueberries, watermelon )
*Don’t have afraid to use good quality fats on every single meal ( olive oil, avacato, nuts, natural peanut butter)
*You will not get fat using good fats with insulin , only saturated fat should be avoid .
*If you have problem drinking enough water like 2 gallons a day use Bolero Drinks Sugar Free and will be much easier , and Bolero is a good product , and will not destroy your contest prep.
*Cardio should be done every day pre contest and even off season because doing that you keep insulin sensitivity high , healthy heart, improve your performance in weight training, and burning fat.
*Don’t ever do a diet on only protein and carbs , you need good fats ( around 60 to 80gr )
*Don’t abuse carbs ( like 1000gr ) because you can be diabetic quick.
*Don’t abuse protein also because you will cause to much damage on your kidneys , try to not go over 3gr per KG bodyweight ( just needed to build muscle ) and the rest should be carbs and fats.
Everything in bodybuilding is controversy subject because we are all humans but we are all different from each other . Keto will make you lose weight quick but after long time cortisol will be released with all the stress you put on body doing that and will make impossible you lose the last fat you have .
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