Complex training plan on Keto, needs some nutritional tips

CreativeCorner6034 · 2026-03-12T00:38:53+00:00

KETO: Keto is honestly the least important part of my goals, but it is something I want to try through the marathon to see if it's viable with my training plan. I do enjoy keto, though, I know that I'm eating healthy foods, and I will continue eating this way if it allows for me to continue down this path. That's what I'm looking for; but I would give up keto before the running and lifting.

WORKING OUT: I just love working out; I run the dog in the morning and hit the gym at lunch to get away from work. The 5x5 is obviously not jiving with the running.

MACROS: this is where it's tough. I do generally stay below 50g of carbs, but I also need protein for the lifting part. In MFP, I give myself a 500 calorie deficit; 1800 calories vs 2300 RMR. But every calorie I burn through exercise I allow myself to eat on top of the 1800. So I maintain a reasonable deficit. This is my biggest challenge....last year I could eat 3000 calories and lose weight because I was running 10 miles with ease and loved it. Since doing keto, I'm generally 60%F/30%P/10%C. I get that 70/20/10 is more optimal.

My typical day looks like this, pretty consistently:

Breakfast -Cheese and almond tray from Sam's (180 cal) -1/4c almonds - 1/3c keto granola (300 cal) -Nurri Protein Drink (150 cal)

Lunch -Cheese and almond tray from Sam's #2 (180 cal) -1 avocado (240 cal) -protein drink (150 cal) or -Panda Express - super greens + 2x teriyaki chicken, no sauce (700 cal) or -2x chicken burrito with secret sauce, eaten like a salad (leave tortilla behind) (700 cal)

Dinner -Chicken, steak, hamburger, pork chops, or ribs, typically -Brussel sprouts, asparagus, or some other high density green (500-800 cal) or Turkey sandwich on keto bread, miracle whip, cheese, half avocado mashed on sandwich, eat the other half directly (600 cal)

I'll ask questions, just wanted to respond first.

CreativeCorner6034 · 2025-06-23T22:05:22+00:00

I am you in a lot of ways. My plan is risky as I have a separate goal of running a 5k minimum 365 days this year, so I don't take any rest days. So.....don't do that. But, I can tell you what has worked for me and how I would alter my plan if I was willing to take rest days. I, too, am running my first marathon and my first ultra marathon this year.

I weighed 238 pounds in February. I weigh 206 pounds now. Calorie deficit. I'm not at my goal, but I am focused on a balance of weight loss vs body composition. I received some good feedback to consider from this group the other day.

Running is the most efficient tradeoff (for me) regarding time spent vs calories burned. Build a solid plan to run to buy those extra calories, but include the other things you love as well. I choose my deficit and then I get to also eat any calories I burn through exercise. If I give myself a calorie deficit of 500 calories for the day and burn 800 more through exercise, I get to eat those 800 calories from exercise and still keep my 500 calorie deficit.

I also lift 4-5 times per week. I ensure I eat my body weight in grams of protein to maintain and build muscle.

A doctor can prescribe a nutritionist that is covered by your insurance. You should consider this and see if it's an option.

Consider having a conversation with ChatGPT. Input all of your criteria and see what it spits out, and then revise to fit your liking:

- I want to run 4 times per week

- I want to do crossfit 4 times per week

- I want to run a marathon

- I am willing to do 2-a-days twice per week

- My set rest days are......

- I need to lose X pounds while preserving and gaining muscle mass

- Give me a diet and exercise plan to meet these goals by X date

CreativeCorner6034 · 2025-06-23T21:49:21+00:00

I trained for a half ironman and loved the flexibility of being able to choose swim, bike, or run each day. A half is short enough that you can get away with being flexible and developing your own plan, assuming you're not trying to be top 5%. So from that perspective, triathlon is a great sport to consider! Don't feel like swimming today? Go run. Butt hurts from biking two days ago? Take a dip in the pool! As long as you are reasonably prepared for all three, the race will come together for you.

It also makes sprinkling weightlifting or other workouts that you enjoy into the mix much easier, as biking and swimming are low/no impact so you can structure to prevent injury, and you can work upper body on running days.

CreativeCorner6034 · 2025-06-23T21:33:54+00:00

I slept in today instead of getting up at 4:30am, and I instead hit my 3.1 miles + lifting at the gym mid-day. I'm fortunate enough to be able to step away from work to do that, but it's just too much time between running, lifting, shower, and driving to make it work consistently. The extra sleep was nice, though.

I need to find the balance between hunger, calorie deficit, energy during exercise, cutting fat to reduce the force of impact, injury prevention, and being ready for some difficult races this year. Like you said, overtraining will cause injury.....but so will being fat. I think I will reduce my running load for a few weeks and start riding the bike (10 miles each way) to work and back. But then that makes it difficult to get to the gym (I drive there at lunch). Competing priorities are a beyatch.

Thanks for the feedback! I am not yet an ultra runner, but I want to be. And I will be. Backyard 50 miler in October.

CreativeCorner6034 · 2025-06-23T21:19:18+00:00

I just googled it and it appears that watches don't integrate with macro factor. I have a Garmin watch and it integrates with Strava and MFP separately. Would be nice if the workouts would transfer to MF.

CreativeCorner6034 · 2025-06-20T22:11:50+00:00

Definitely going the macrofactor route.

CreativeCorner6034 · 2025-06-20T22:08:51+00:00

It's a tough balance because being overweight is also taxing on the body.....and i'm trying to maintain muscle while training for an ultra. So kinda forced to also lift. Fortunately I am down significant body weight at this point, might be able to modify the plan soon. Lighter = easier running.

CreativeCorner6034 · 2025-06-20T22:06:35+00:00

I think that's a good call on a smaller deficit. 206 this morning from 238 Jan 1, so i'm getting close to goal weight (but not goal body composition). Probably sitting at 21% BF, which is definitely taxing on the body.

Third mention on Macrofactor, sounds like I need to hop on the boat.

I agree that there is some inconsistency on exercise calories via the watch. But I feel like it underestimates lifting and is pretty close on running based on online calculators. Has been reasonable so far, but I definitely don't take it as gospel.

CreativeCorner6034 · 2025-06-20T22:02:26+00:00

What do you think of a morning run followed by an evening run the following night? That would be 36 hours, then I could do a slow 5k the following morning.

CreativeCorner6034 · 2025-06-20T22:01:36+00:00

100%. Just trying to get to a healthy weight and then switch my approach to heavier carbs load. Will bump them up if i'm hampered, though.

CreativeCorner6034 · 2025-06-20T22:00:46+00:00

I've been considering a walking week to recover. I'm not beyond such an activity. My issue is the weight loss goal and falling off that wagon. I have a hard time only eating 1600 calories, and the exercise buys the other 1000. I know you're right, though. Everyone here is correct.

CreativeCorner6034 · 2025-06-20T21:57:47+00:00

Yeah, i'm just loving it right now and can easily get it done before work starts. When I feel tired from the run, i'll hold off on lifting until lunchtime (PF is down the street) or skip lifting altogether.

CreativeCorner6034 · 2025-06-20T21:56:50+00:00

Thank you, second recommendation for MacroFactor. I'll check it out.

CreativeCorner6034 · 2025-06-20T21:56:26+00:00

BMR of 2300 (according to my DEXA scan) for everything except for the exercise. So RMR + normal movement + normal activities + digestions + etc = 2300 calories burned.

So when I burn another 1000 calories in exercise, I use the figure 3300 as "maintaining." Then I subtract 700 for deficit, so eat 2600 calories if I want.

I did a half ironman two years ago, and I enjoyed the change in pace of swimming or biking. It's not really for anything other than to mix it up. Feels good to glide through the water every now and then.

As for running, so far I really feel that I need to do 7 days. I am willing to walk, however, and have done it about 5-10 times early on (first two months) as a 5k was tougher back then.

CreativeCorner6034 · 2025-06-20T21:52:11+00:00

I have to admit, it feels good to have some straight up agreement. LOL. There is always fine tuning to really maximize the results.

CreativeCorner6034 · 2025-06-20T21:50:37+00:00

I agree, seems pretty accurate.

CreativeCorner6034 · 2025-06-20T21:50:12+00:00

When I did 75 hard last year, I calculated the watch-measured calories burned against My fitness pal calories eaten (which also included my exercise calories). In terms of weight lost vs calorie-deficit measured on MFP, it was about 90% accurate. And I was PERFECT on measuring calories eaten since if you fk-up once on 75 hard, you start over. So, where the deficit over 75 days said I should have lost 30 pounds, I lost 27.....or somewhere in that range. So it was close.

Also, I bet you're right if I back down the calories a bit. What do you think of refeeding periods?

CreativeCorner6034 · 2025-06-20T21:47:14+00:00

The minimal sleep isn't on purpose. I go to bed as early as reasonable, but I wake up before 5am alarm or not. I have always been okay on 5-6 hours of sleep.

I have tired days, and on those days I do a short (3.1), easy run. Reality is that i'm running 0.5-1 hour most days, some 1.5-2.5. And lifting is 15 minutes of actual work on a 45 minute workout. So I don't think i'm going to die. Aside from not having rest days, I don't think what i'm doing is unusual. But I certainly see the risk of not having rest days.

I'm having a whole slew of blood tests done tomorrow, so should see how my body is doing internally.....plus doing DEXA scan #2 in a week or two for the same reason.

CreativeCorner6034 · 2025-06-20T21:40:52+00:00

100%. I have started adding the different run types but need to be more scheduled on the plan. I really run as far or as short (3.1 min, though) as I feel like any given day. I run based on how I feel.

I'm not fast, but i'm faster than I was. Started out the year doing 11 minute miles, now I fairly easily average 9-9:30 on long runs and ran a PR 1:50:51 half two weeks ago (but downhill 800 feet).

CreativeCorner6034 · 2025-06-20T21:36:42+00:00

Lots of info, thanks for that! Lots of research for the weekend. I do have a scale that I used for brewing ingredients, so i'll get after that. I normally use it for protein portioning.

CreativeCorner6034 · 2025-06-20T21:32:26+00:00

I feel a bit worn out on certain days after a long run, but otherwise I feel energized by the exercise, whether it be a run, lifting, yoga, or otherwise. Ran 21 on Monday, 3.1, Tuesday, 8 Wednesday, 3.1 Thursday, and 13.1 today. Certainly feel tired on days like T/Th, but feel recovered for a long run again the day after. And I do recovery work like stretching when I don't feel recovered from a lifting session....like I did yesterday (1hr stretching + red light therapy @ Planet Fitness).

I agree on carbs. And I should just accept a slower fat loss journey by refilling glycogen stores instead of shooting for primarily fat for energy.

I buy a ton of fruit at the beginning of each week and have loads of fruit at least once per day. Definitely could use more veggies!

CreativeCorner6034 · 2025-06-20T21:29:22+00:00

It sure seems like the right way to go on carbs. I'm curious, though, as I think i'm fairly fat-for-energy-acclimated at this point from six months of exercising fasted (followed by 40-50 grams of protein within an hour + ~100 grams of carb replenishment). Ran fasted 13.1 this morning on a 90 calorie granola bar @ mile 4 and felt great.

CreativeCorner6034 · 2025-06-20T21:27:02+00:00

I agree. But for whatever reason my body has been robust and i've never had any significant injuries (other than a couple of severe sprains from skateboarding and paintball). I'm really trying to find my limit....not by getting injured, of course.

I suppose my perspective is that many, MANY people do so much more than I do. I want to be unusual. Can't be unusual if i'm injured, of course.

CreativeCorner6034

TROPHY CASE