Stats 5'5" 167.5lbs appx 23.5%bf just guessing I'll measure again and weigh myself to use the navy method.

Workout is a mix of RPT/leangains. Current lifts - no 1RM just where I'm at this week before moving up to the next weight.

  • Bench - 175lbs x 5

  • Squat - 215lbs x 6

  • Deadlift - 220lbs x 6

  • OHP - 100lbs x 4

  • BB row - 125lbs x 7

I am aware that my lifts are low and weak. It's a work in progress.

Been told to follow keto. Already following IF but going to start IIFYM and IF then follow for a few weeks. I'm wanting something sustainable.

I know keto has shown to give good results.

I believe most diets are just creating a calorie deficit to lose and surplus to gain.

Curious of the experience of others and their experiences with different nutrition styles.