without keto, there is no real way of preserving muscle other than a slow cut.

That means take in 500 cals less than you burn, get at least 1g of protein per pound of lean bodyweight, and avoid sugar and minimize carbs as much as possible

Lift 5 days a week, once muscle group per day in 12-10-8-6 rep scheme. Do about 20 mins HIIT cardio post workout, and follow up with a protein shake.

Sleep 8 hours a night.

In regards to supplements, you want to take BCAA's prior to a workout and every 45 mins during workout. (5g per serving)

Unfortunately that won't help.

DOMS (Delayed onset muscle sorness) gets better with time, as your muscles start becoming more resistant. The best bet is to lightly stretch prior to exercise if you're sore, take hot epsom salt baths, get plenty of sleep, and drink plenty of water.

Hey man one last question before I go, what supplements should I be taking on my keto cut, and when should I be taking them? Ex, should I take my protein shake right after my workout and before cardio or after cardio, or whenever?

can u link me to a bicep stretch that you recommend? prob the only part idk how to stretch

i ordered two boxes. in the meantime i'm gonna try avoid sweets like you suggested. i bought some bread, chicken, beef, and canned tuna. im not a big bread eater, so i just picked one at the store that said whole grain.

http://www.arnoldbread.com/Our-Products/Breads/Whole-Grains/12-Grain.aspx

After I got home i looked at the label more carefully. Unforunately it only has 3g fibre per slice instead of 6. and i also saw in the ingredients that it contains soybean oil and soy lecithin. I bought Kraft mayo, and the first ingredient listed is soybean oil. do those contain estrogen? and if so, can you recommend a brand/product for bread/mayo?

I recently switched my bench over to flat db as oppose to bb. Been hitting them pretty heavily worked my way up to repping the 115s and feeling good. Decided to try bb again for fun and everything felt extremely heavy. Why is bb so hard now? How do I correct this? Do I do bb again for a while? Well I see bb stats increase because ive been making gains with dbs?

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=406592654
Supplement Guide

It is listed in order of importance....so the first ones are best.

Secondly...as for protein shake, drink one AFTER workout + cardio

Soybean oil is OK in moderate amounts.

For next time, look into the Arnold Double Fiber bread.

As far as the mayo goes, look for the kind made with olive oil.

Because they are both very different with respect to how your body handles it.

You need to train BOTH to keep BOTH strong. Your actual functional strength increases more with BB than DB.

DB is much better for sculpting and building the stabilizer muscles.

You need to train more BB if you want to strength for that exercise to return.