Before bed on Keto?

ORIGINAL: danmirage

What diet change did you make before that 1.5 loss?  From what to what.

Respond to changes after drastic alterations in diet and training very conservatively.

Go at least two weeks before making additional drastic changes based on measuremnts in this case.

What you experienced on a brain starvation diet (Keto) is not really comperable to experiences on a normal balanced diet.

my diet was
TOTALS: 2216 calories,  249.4g protein, 167.825g carbs, 60.34g fat
        45.1% protein   30.35% carbs   24.55% fat

i lost .75lb. and changed it to...
TOTALS: 2409.25 calories,  268.75g protein, 181.355g carbs, 69.53g fat
        44.33% protein   29.91% carbs   25.80% fat

and lost 1.5lb. (and like i said this most recent week i did 1 extra cardio session [3 swim practices and 1 HIIT session, compared to the 3 HIIT sessions and like 13 laps the week before])

Ah, ok, that makes sense.  Not drastic but more of the same.
 
When you lower the protein and bump up the carb %s you will likely stop most of the weight and muscle loss.
 
My opinion
I would step down to here...with a training week off. 
160g protein 250g carbs 62g fat
2220 cals about 30p/45c/25f
 
And give it a week. 
 
After a week if you still lose muscle weight...then come up to 2400...the next week you are ready to go into bulking. 
 
The following week (week 3) bring up the carb/fat calories (2600 at 25p/45c/30f %) only unless there is still muscle loss, then raise it accross the board.  But you should be maknig gains already so just hold tight until they level out, then raise the carb/fat to 2600 at 25p/45c/30f %
 
Make sure you get carbs/protein pre and post all your cardio during this week.  Any cardio that lasts more than 30 minutes, sip carbs and BCAA if you have them.  Just sip it fairly diluted and still drink your water.
 
You want to keep preserving muscle!

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alright thanks,
to be honest i kind of want to keep the lower carbs because ive seen others get good gains with low carbs and high protein and i wanted to see for myself how my body responds. i will make sure to take everything u've said into consideration but at the same time i dont want to be one of those people who never try anything different/controversial just because its against what ive heard, especially considering that in the past ive tried a ratio of about 41c/33p/26f and similar ratio's but have never tried low carb bulking. again, i know its not 'ideal' and i have definite doubts but idk if im comfortable just switching to so much higher carbs all of the sudden without even giving myself time to see how bulking with lower carbs works.

Got it!

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during swim today i was thinking about what u said about protein wasting enzymes

if i do decide to try the low carb bulking approach with carbs about 32-33% and protein at about 41% is it possible that i could actually gain more fat pure 1lb. gained because my body is wasting so much protein from a high protein diet that it can afford to put on fat but not much muscle? i was thinking about it and it's something i thought would be a good idea to ask u about first

 
Its more complex that even that.
 
Control it through controlling stress, recovery, nutrient timing, training duration, overall nutrition, hydration, etc....
 
You have more protein than you need and not as much carbs as your brain wants for basic function (you are borderline) so it starts cluconeogenisis...production of glucose from proteins....or protein wasting.  It does this to feed the various systems and processes that require glucose, since you are not suplpying a ready source of it. 
 
Fat production is not one of those processes.  You should be favoring glucagon production vs insulin.  Glucagon helps to break tissue down where insulin helps to build it up.

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