Oikos Organic is the best in my opinion for flavor as well as the fact that organic milk products tend to be better in terms of less growth hormone (PPM) and no antibiotics

Calories is the top priority along with exercise level.

You shouldn't see any shrinking whatsoever. The only difference you will see is a reduced level of volume growth, and increased muscle density/strength.

In a very short summary -

Keto is extremely efficient in preserving muscle mass while cutting. It also maximizes fat loss while fasting as the body uses fat instead of glycogen stores as energy.

In clinical tests, keto groups (on caloric deficits) have been shown to lose fat at a faster rate, and rebound in terms of strength faster than groups on JUST caloric deficits.

Avoid sugar as you mentioned - but in general try to stay away from processed carbs. Stick to fruits/veggies as much as possible, but avoid breads, rice, cereals, etc.

Wanted to ask question about my routine.

I do about ~20 sets.. give or take few sets on my body parts.... but I super set + cross train...

So example.. I do a chest exercise for 12.. then i do pushups till I fatigue.... then right away i do some chest fly's till fatigue... and that is 1 set.
I do that until 5 sets.. then I do an incline press, then incline fly.. and that is one set.. after i'm done a set of chest, I then do a set of another body part.... then back to the super set chest...

I still use challenging weights so that I can only push 10-12.

I hate doing a set then standing still.. during my work outs i'm always moving, doing something.. so I super set and cross train...
I also like this, because it cuts down my work out time, so im not 2 hours in the gym, i'm about an hour or so

Anything you would change? This is still a hypertrophy routine ofc.

Assuming that your goal is purely to gain volume, it should be fine as long as your diet, hydration, and sleep are all in order.

However, strength gains on this type of plan will be very small (as you probably already are aware of).

Haha yea, but in couple months i'll do a strength routine.

When I start that, are you sure I can only work a body part once a week? ( as per your schedule )
During that routine, can I do a set with one body part, then do a strength set with another body part, or does it require complete rest?

Link to said studies? Just curious. Many people here bash on keto, and I'd like to see a study defending it for once.

Thanks

I don't think I can post my periodicals and links from University of Miami or our partner schools - all of our scholarly libraries require student access.

However, I would point you towards google scholar, as it has some good sources:

A quick search turned up this:

http://www.sciencedirect.com/science/article/pii/0026049583901063

Ketosis does not reduce endurance.


Interestingly enough, UM conducted a ketosis study on athletes about 2 years ago. The overall findings were that the group on ketosis lost around 1.3 lbs more fat every 2 weeks vs the non ketosis group when both used the same total calories and same total exercise. The test was over a 3 month period. The non ketosis group showed a VERY slight strength advantage on the last 4 weeks of the study (something like 2-5%). I've tried to locate a PUBLIC source for this, but haven't found it yet. If you or anyone else has university library access, this is the best place to start.