HEALTH KIK

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KETO GUIDE
FOR MASS! K

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K R I S G E T H I N | T R A N S F O R M AT I O N E X P E R T | F O U N D E R
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INTRODUCTION

Ketogenic Dieting
In recent years the Ketogenic diet has
gained mass exposure and is been
hailed as one of the best strategies for fat
loss. But what about building muscle?
Going Keto can be a supremely effective
way to build size as well as get shredded,
and this guide will show you how!

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 5 REASONS WHY
KETOGENIC DIETS HELP BUILD SIZE!
#1 EFFICIENT USAGE OF FAT which are then converted into ketones, by
the liver. It typically takes 48-72 hours (usually
The most obvious benefit of the Keto
quicker for the active individual) to induce
diet is becoming supremely efficient at
a full state of ketosis, provided the correct
burning fat for fuel. Once your body has
diet is being followed. Later in this guide
transitioned into a state of ketosis and has
you learn how to optimize the Keto diet
become accustomed to this process, you are
for rapid results!
exponentially better at utilizing fat as fuel.
How does this happen?

To induce ketosis and sustain

IMPORTANT NOTE //

In the absence of glucose in the blood

(by drastically limiting carbohydrates), it you must follow a very
more ketones are produced as a means specific structure — too
of supplying fuel to the brain and body.
many people think they are
To create ketones in the absence of
carbohydrates, your body must burn fat, following a Keto diet because
which is why it is a very effective strategy for they have a high fat intake
reducing body fat. When glucose levels are
low lipase (enzyme which breaks down fat)
with lower carbs. This is not
triggers the release of stored triglycerides necessarily a Keto diet.

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#2 CALORIE DENSITY
Following a diet structure which is
approximately 70% fat means that you
will naturally be eating extremely calorie
dense foods, given that fat has 9 calories per
gram, opposed to just 4 as with protein and
carbohydrates. As such, this makes hitting a
surplus of calories much easier.
It also means that the volume of food you
consume is often less, so you’re less likely
to feel as bloated or full when eating to
gain size. One of the biggest complaints
people have when using a more traditional
“bulking” diet is that they constantly feel
lethargic because of the amount of food
volume they’re consuming. It is generally the
carbohydrates that create this issue because
of the water they attract into the gut. Those
using a keto diet to grow probably won’t
suffer with this issue.
#3 SUPERCHARGED
TESTOSTERONE
The body does not produce enough of
its own cholesterol for the leydig cells to
manufacture high levels of testosterone;
therefore it is reliant on ingesting enough
dietary fats. Due to the very nature of the
Ketogenic diet, there is always an abundance
of fats that support the production of
testosterone, an essential part of building
size. Getting strong, recovering afterwards
and sustaining a state of anabolism all
help build size. All of these things are also
reliant on enough testosterone being
present. Men in their late 30s, 40s and older
would probably benefit from a Keto style
diet for mass because they can naturally
have suppressed testosterone output.
Approximately, after the age of 30, you can
lose between 1-2% of your natural output,
year after year.
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#4 INSULIN SENSITIVITY
Building muscle is exponentially easier to
attain when one is insulin sensitive, opposed
to suffering with resistance. Generally, over
consuming carbohydrates in a surplus for too
long leads to the gradual onset of beta-cell
dysfunction, hampering insulin health.. Over
time you become less and less efficient at
using glucose, therefore recovering after
training, performing at a high level and
building size all become harder. Worse still,
you gain fat easier, which then impacts
testosterone due to aromatization.
Using the Keto diet, which has a very limited
intake of carbohydrates, can help improve
insulin sensitivity. In turn, you become more
efficient in using carbs for fuel, and turning
the muscle into a sponge (metaphorically
speaking) for nutrients
In this guide you will notice that the
carbohydrates are saved for the post-workout
meal, along with higher carb and lower fat
days to take advantage of this heightened
state of insulin sensitivity.
#5 SUPREME ENERGY LEVELS
Once fat adapted, it is normal to experience
incredible energy which is less likely to peak
and dip, as it does on higher carb diets when
blood sugar levels are more susceptible to
crashing. Performance is a big factor when it
comes to building mass because you need
to consistently out do your previous best
to achieve progressive overload. Feeling
energized and mentally alert will definitely
help you.
BUILDING MUSCLE IS
EXPONENTIALLY EASIER
TO ATTAIN WHEN ONE IS
INSULIN SENSITIVE
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 5 WAYS
TO GROW FASTER WITH
KETOGENIC DIETING
Before we develop your Keto diet for mass, lets look at 5
things which help improve the impact of following this
style of eating. Each point listed is extremely important
so please apply them as recommended.

#1 QUALITY MATTERS Once per week, using a controlled fast for 1

6 hours is a great idea for health purposes.
Some people love the idea of being able
The gut is processing a high number of
to indulge in sausages and bacon every
calories on a mass building diet, largely
morning, when using the Keto diet. The goal
made up of fat, which slows down digestion.
is not just to build muscle, it is to put health
Giving the gut a reprieve and allowing cell
at the forefront .
regeneration to occur at a faster rate is great
for overall health. Satiety levels will be higher
Focus on consuming meat/fish that is
on this diet, so hunger shouldn’t be too
farmed ethically and ideally organic, wild
much of an issue.
caught and grass fed. The content of the
meat will be far healthier for you - remember
fats store toxins, so on a high fat diet, this
becomes even more relevant.
Controlled fasting means
IMPORTANT NOTE //

#2 ROTATE MEAL FREQUENCY & to consume water, with

CONTROLLED FASTING added natural electrolytes,
When using a Ketogenic diet, it is preferable and essential amino acids
to consume a meal around every 4 hours,
so the portion sizes can be moderate and
from a fermented saurce.
therefore allow the gut to process the food These steps are in place to
more easily. The regular intake of protein will preserve muscle tissue and
also help sustain muscle protein synthesis
avoid dehydration as well.
at a higher level, therefore supporting
muscle retention.

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#3 EAT MORE OMEGA 3S
Omega 3s are awesome for their anti-
inflammatory properties, helping boost HDL
cholesterol (healthy cholesterol) and reduce
LDL cholesterol (bad cholesterol). They also
help improve cell permeability that means
nutrient uptake can occur more easily, thus
heightening insulin sensitivity even further.
Omega 3s are also great for the digestive
system and joints - ensure a significant
percentage of your fats come from Omega
3 rich sources. Salmon, bass, mackerel, extra
virgin olive oil, krill oil, organic grass fed beef
and organic omega 3 rich eggs are good
examples. All of the factors listed above can
support better muscle growth!
#4 DON’T AVOID GREEN VEGGIES
Some keto diets recommend you avoid
veggies, we do not! Veggies are something
which are going to contribute towards better
health, digestion and longevity, especially
those which are green. The calorie content in
cruciferous veggies are generally negligible,
and the body isn’t actually able to pass most
of them into the bloodstream anyway, the
fiber is excreted.
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#5 DEPLOY CYCLICAL
KETO DIETING
Cyclical Keto dieting is a tremendously
effective way of utilizing carbohydrates for
their muscle building properties. On your
high carb days, fat content will be reduced
drastically, protein will remain at a moderate
level for the simple reason carbohydrates are
“protein sparing.”
The Benefits of Utilizing A
High Carb Periodically Are:
1
It makes great use of your hyper
insulin sensitive state achieved by the
Keto diet, therefore your body puts the
carbohydrates to good use and fills out
your muscles. For building size, this
can be great! After an intense training
week it also helps with recovery.
2
Psychologically it gives people
something to look forward to, to
address any carbohydrate specific
cravings. You might not be hungry,
but there might be a desire for
something like toast, pasta, oatmeal or
homemade pizza. The high carb day
affords you the flexibility to enjoy this.
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 MAKING
YOUR KETOGENIC DIET FOR MASS!
It is crucial that you understand the
rules of a Ketogenic diet, such as:
Your daily macronutrient ratios need to be:

70% Fat + 25% Protein + 5% Carbohydrates

Daily carbohydrate consumption must never surpass 50g

(by sticking to the 5% rule it shouldn’t because you’d have to be eating over
4,000 calories a day for 5% of your net calorie intake to surpass 50g!)

There is an adaption phase where your body will feel more fatigued
and possibly crave carbohydrates. This typically lasts anywhere between 5-14 days
for most people. It is crucial you’re able to get through this by sticking to the
diet, if you want to use ketogenic dieting

Let’s build your Health Kik Ketogenic diet to

accelerate build some serious mass!

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MEAL STRUCTURE YOUR MACROS FOR THE

IMPORTANT NOTES //
structure is so specific in order to sustain a RE-FEED DAY LOOKS
constant state of ketosis. In the Health Kik LIKE THIS:
Keto Guide for Mass you will also be using:
PROTEIN:
• Controlled fasting 1g per pound of lean body weight
• High carb days (cyclical
Ketogenic dieting) FAT:
0.2g per pound of lean body weight
With that said, we need to discuss the
frequency of these strategies and how you CARBOHYDRATES:
implement them for maximal impact. 3g per pound of lean body weight

CONTROLLED FASTING: If you’re 200lbs with a body fat of

Once per week you’re going to use a 16-hour 15%, your lean weight will be 170lbs,

controlled fast, meaning if you go stop eating therefore your macros for the re-feed

at 10pm, you will not eat again until 2pm the day are:

next day. Doing so will help your gut health

and heighten insulin sensitivity further. There Protein: 170g
is also some evidence to suggest growth
Fat: 34g
hormone production benefits from this too.

Carbohydrates: 510g
Deploy your controlled fast on a non-training
day where the demands for energy are Calories: 3,026
clearly going to be less. During the fast you
must consume half a gallon of water with
added essential amino acids and natural
electrolytes.

Your calorie intake remains the same for the

day; you just eat larger portions in the 8-hour
eating window in order to meet your daily
targets.

HIGH CARB DAYS:

Once every 7 days you’re going to include
a high carb “refeed” day in order to fill out
your muscles, support recovery and provide
an opportunity to eat that homemade pizza
you have been waiting to feast on ;-)!

It is important you understand this is not a

binge day and comes with rules in order to
preserve progression.

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MACRO BREAKDOWN Divide the calorie count by the macronutrient
ratio given above; which then leaves you with
The macronutrient breakdown of your
your daily requirements for each group.
Ketogenic diet is extremely important to
ensure you’re consuming the exact amount
needed to progress.

If You Want

BONUS HACK //
Fat: 70% of calorie intake

To Accelerate
Protein: 25% of calorie intake
Carbohydrates: 5% of calorie intake

Your “Fat
(to ALL be consumed in
post-workout meal)

Due to the strict structure of this diet, Adaptation”

Process:
in order to stimulate a specific metabolic
process (ketosis), we need to stick to the
above ratio of macronutrients. The key to
getting your keto diet right is calculating Start with a 16 hour
how many calories you require per day,
controlled fast because
and then using the ratio above to divide
that up accordingly. your body will be forced
to start using indigenous
There are many calorie calculators available
fuel sources when your
online, but from experience I have found you
will need to be between 16-20 calories per
glucose plummets,
pound of lean body weight when using a which will kick start the
Ketogenic diet to build size effectively. production of ketones.
Added cardio will further
Using the same example above,
speed up the process.
if you’re 200lbs with a body fat
of 15%, your lean weight will
Please note that your
be 170lbs. This would put your
daily calorie intake somewhere
daily carbohydrate
between 2,720 and 3,400! intake must be
consumed in the
When aiming to grow, start with the lower post-workout meal
number and gradually taper upwards when
for optimal recovery,
the scales stop going up. Make sure that you
are not gaining too much weight too quickly and to make use of
either; the goal is to remain lean when your heightened
building size. You don’t want to add much
insulin sensitivity.
more than 1-2lbs per week and I always
recommend cardio daily for at
least 20 minutes.

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 FOOD LIST
To e n s u r e y o u k n o w w h a t t o e a t , I h a v e p r o v i d e d
an extensive list of food options for each
m a c r o n u t r i e n t g r o u p . 

PROTEINS: CARBOHYDRATES:  VEGGIES:

❍ Chicken breast ❍ Yams  ❍ Broccoli 

❍ Turkey breast  ❍ Sweet Potato  ❍ Cabbage 
❍ Ground Beef ❍ Wild rice ❍ Kale 
(5% fat or less) ❍ Brown Rice ❍ Spinach 
❍ Salmon  ❍ Jasmine rice  ❍ Zucchini 
❍ Game meat  ❍ Quinoa  ❍ Green Salad 
❍ Bass  ❍ Oatmeal  ❍ Cauliflower 
❍ Steak ❍ Cream of Rice ❍ Peppers 
❍ Lamb  ❍ Wholegrain Rice ❍ Mushrooms 
❍ Mackerel   ❍ Cakes  ❍ Asparagus
❍ Cod ❍ Rice Noodles  ❍ Sprouts
❍ Egg whites  ❍ Mushrooms
❍ Tofu  FATS: ❍ Tomatoes
❍ Seitan   ❍ Cucumber
❍ Avocado  
❍ Lentils 
❍ Natural
❍ Chickpeas
peanut butter 
❍ Teff
❍ Almond butter 
❍ Fat Free
❍ Almonds 
Natural Yogurt 
❍ Brazil Nuts 
❍ Fat Free
❍ Extra Virgin
Cottage Cheese 
coconut oil 
❍ Whey
❍ Flaxseeds 
Protein Isolate 
❍ Egg Yolks
❍ CASEIN 
❍ MCT Oil

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 FAQS
ABOUT KETOGENIC DIETING
1. Should I try a Ketogenic diet?
It is worth experiencing the Ketogenic diet to see if you it. Some people find it helps
them propel their progression to new heights. There are many health benefits as well.

2. How long does it take to feel “adapted” on a Ketogenic diet?

Although it is said to take 48-72 hours to fall into ketosis, people who have been on a
Ketogenic diet for a prolonged period of time are definitely more fat adapted. Therefore
regard the first 10-14 days as the priming phase before your body becomes accustomed
to this way of eating.

3. How many carbohydrates per day am I allowed?

To sustain ketosis and avoid coming out of it, you should not consume more than 50g
per day, or have more than 5% of your daily calories from carbohydrates - whichever
number is greater.

4. Do calories still matter when on a Ketogenic diet?

YES! The law of thermodynamics always apply no matter what diet you’re following.
Consume too many calories and you will gain fat, under eat and you won’t grow.

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