how about for building muscle. do you think carbs are essential?
I would say yes carbs are needed for muscle gain, but I will say essential fats are definitely needed, some of these diets of Egg whites, tuna, chicken super low fat are also not the way to go I would say a 40-35-25 protein/carb/fat would be a good approach.
do you carb up when on keto.... maybe 5 or 6 days or all keto then a carb day?
When I used it for contest prep no, zero carb ups other then 3 days leading up to the show, I was pretty damn sliced, but small, but good enough to win