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Keto -> Bulking. 3 or 4 day split. Beginner/Intermediate. What workout plan?

M

maxwolfie

New member
I'm coming off a two month keto cutting diet and going on to a bulk diet. I've never done keto before and therefore not really sure how I should go about the transition, i.e. to I just go straight to a full on carb diet or do I slowly introduce them in the first few weeks?

In regards to a workout plan:

* At this stage I am prepared to invest 3 - 4 days a week at the gym.
* If it's 3 days, I am thinking of doing the Starting Strength workout again. If it's four, then I might do a leg, chest/tri, back/bi, shoulders/core split. Or something similar.
* I want to really concentrate on the bigger, compound lifts. I think I've lost a bit of mass as a result of the keto diet, but also because of my recent focus on isolation exercises.

Any suggestions? I still consider myself a newbie... I am ~80 and I am benching 80kg (3 x 12), deadlift 70kg (3 x 10), squat 70kg (3-4 x 10), leg press ~200-240kg (3 x 12). A can dip bodyweight quite easily, up to 20 reps.
 
Do starting strength and gradually reintroduce carbs over a couple of weeks. Also gradually up your calories too, 250 a week, then 250 more until you hit your bulking intake. Take you time so your body adjust to all the new food and calories.
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Don't think you need anything more, just stick the starting strength for a while (3 months at least) and get the lifts up. From there you can reassess and see what you want to do.
 
You are overthinking the training. Almost all of your gains will come from how much effort you put in and your actions at the dinner table.
 
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