S1E12: Robert Sikes - Bodybuilding on Keto, Protein Needs, Optimizing Macros, Improving Recovery, and More

Robert Sikes created the Keto Brick and Keto Savage, an education platform for bodybuilders and people looking to improve their body composition on a keto diet. He comes on the show to discuss what it really looks like to use a keto diet in bodybuilding and the benefits that come with doing so. Robert also chats about protein needs for bodybuilding and to lose fat, optimizing recovery, reverse dieting, body fat percentages, the adjustments women should make for their cycles and hormones, and so much more. Here's what's in store with this episode: 00:00 Introduction to the podcast 00:27 Introduction to Robert Sikes' and the overview of what this episode is about 2:55 What's a Keto Brick? Plus, why Robert created it 6:54 When it makes sense to use the Keto Brick 11:10 What to do if you've been in a constant low-calorie state and you're looking to make a change    14:24 What does a reverse dieting approach look like? 17:09 How often do you see people losing weight while increasing their calories? 18:03 How long should someone use a reverse dieting approach?  18:48 Is your reverse dieting approach the same for leaner individuals or the general public? 21:00 Do you count macros? 25:24 Can you build muscle and lose fat at the same time? 30:10 What does the transition from cutting to bulking look like? 31:77 Do you decrease protein in a cutting phase? 36:50 Protein recommendations and what this looks like in each phase 40:08 Can you build muscle on keto? 46:05 What are some other things you can do to gain muscle? 48:53 Where does cardio fit in with bodybuilding? How does that look if you're bulking up versus cutting? 50:39 How has your recovery changed since you switched to a keto diet? 52:07 Why do you think you recover better when you're on a keto diet? 59:55 How does your advice and approach change for women? 1:03:07 What changes do you make for women around their cycle? Do you increase carbs? 1:05:05 Can you get too low with your body fat percentage? Is there a threshold you should aim to stay above? 1:06:56 Body fat percentage in women 1:08:05 When is Robert's next competition? 1:08:55 What's up ahead for Robert 1:11:27 Problems with bodybuilding and how to overcome them   Resources mentioned in this episode: Robert Sike's website Robert Sike's Facebook, Instagram, and YouTube channel, Twitter Robert's Keto Brick