i also like keto but mostly because i seem to have an innately high level of insulin resistance (probably because i never want to come off hgh) which causes me to have a severe carb craving at all times unless i completely fast or do keto.
always interested in hearing other people's protocols especially if they feel they've mastered it. anyways, is it just carb refeeds or do you incorporate insulin while in keto? i generally don't care much about looking flat but the drop in strength is a real pain in the ass.
I'm not a fan of insulin, never have been. I've always felt its ruined far more physiques than its helped. This isn't to say it doesn't have a place, but most don't need it IMO.
I think a lot of people screw themselves on keto because they actually eat a little too much. The only way to be in ketosis you have to eat no more than 50g of carbs per day, there may be some guys who can still be in ketosis slightly above 50g per day but most can't, and if they start creeping up above this amount it actually makes them feel like crap.
Also, you have to eat every 3hrs, every 3.5hrs should be the longest you go without food. When you start reaching the 4hr mark you start feeling horrible, light headed and you'll be much weaker in the gym. If you've been on a keto plan for a few wks and go 4hrs without eating, even if you get back on schedule that day the drain that long period of no food took on you won't be fixed...you'll simply suffer the rest of the day in most cases. Not all but most.
Another thing, yes there is often a sharp falloff in strength early on, but it usually levels out fairly well if you're eating enough calories and not over training yourself into the ground. I've watched a lot of guys have their strength fall rapidly the first few wks and then it starts creeping back up to where it was before they started dieting. It may not get all the way back up, but close enough. Granted, once the diet has gotten really long and you're extremely lean you're going to lose some more strength....but this is any diet that takes you to that point....I'm speaking of contest level body-fat.
Depending on the guy, normally one heavy carb meal per wk is enough...one meal of whatever they want. In some cases though, some guys will need two per wk, one of whatever they want and then maybe one mid-wk that's a little cleaner. A lot of guys can't do this though or they have to start the whole initial phase again as they've completely thrown themselves out of ketosis...it really is an individual sort of thing.
Being flat, yes, you'll be flat, especially early on, but again, if you're following a solid plan with plenty of good fats, timing your carb meals out right and all that you'll start filling out again.
