I am a 19 year old male who is currently 76kg and 182cm (5' 11"). I said that my goal is to reduce my weight to 70kg, but I also want to gain muscle so when I put this into an app called "Carb Manager" what I really mean is that I want a diet designed for fat loss. I selected the high-protein keto diet, but also selected a caloric deficit.

I go to the gym 2-3 times a week and want to put on a reasonable amount of muscle, not necessarily super jacked, but skinny with a decent frame/build. I'm not looking for nutrition for robustness unless that comes as a bonus. It's not that I'm avoiding big muscles but losing fat is a greater priority than building muscle for me. I'm wondering if this is a reasonable goal on keto? High protein, low calorie, losing fat and gaining muscle at the same time (the traditional method is to bulk then cut but I'm wondering if my strategy is science-based, increase protein but decrease calories)

I am a 20 year old male, 187cm, 62 kg. I’ve struggled with gaining weight for the last 2 years due to heavy cannabis use and vaping. I managed to get to 70 kg about 6 months ago but now I’ve given up vaping and smoking ( I still use nicotine patches) I’m back down to 62Kg. The lowest I’ve been was 56 Kg at the beginning of the year. I am pretty sedentary at the moment, was wondering if this way of eating could help me gain some fat and muscle and regulate my weight. There seems to be so much pros to going into Ketosis but not sure if I should or not?

I started keto a couple months ago. So far I've lost around 20lbs and it's starting to slow down. I started going to the gym this week to speed up the weight loss process and to get into a habit in general.

I'm not sure if it's because I just started but I feel my energy level is very low when I'm lifting. I was told I need the car s for energy in order to lift. Could I just increase my protein and fat intake to replace the carb energy?? I really don't want to quit keto because it's been a progress so far.

My goal of losing the last 5kg is just not happening because I am hungry. So I have been listening to podcasts by Martin Macdonald who advocates dieting on as few calories as possible. He discusses research that suggests hunger is much lower on a very low calorie diet, around 500 calories a day. Martin himself finds dieting easier on these VLCD.

Do any of you guys have experience with this? Not necessarily as low as 50p,but does being in a significant deficit not increase hunger exponentially?

I’ve been spending so long trying to figure out what works for me. I am 20 yrs old 5’6 and 166.4 lbs.I have 19.9% BF(this was all today, I use a body fat scale). I eat A lot of steak and beef patties with avocados, butter, eggs, sugar free juice and no more than 4 slices of keto bread. I eat some fruits with an oikos yogurt everyday or every other day to get my carbs in I guess. The first thing I do every morning is mix black coffee, milk and 2 scoops of whey protein powder which totals to be at least 60G of protein. Throughout the day I eat around 1LB of steak with 2 beef patties( each patty is 39G of protein with keto bread) along with 2 slices of cheese and half an avocado plus 4-5 eggs. I really like eating this because I feel so full and not always in the fridge. The point is I KNOW I’m getting in at least 200G of protein a day and ALOT of fats, minimal carbs. Starting this October I’ve worked out everyday with this diet. My goal is to get rid of some stomach fat and put on muscle, BUT I have not seen any gains at all..Do I need to give it more time? Do I need to start tracking macros? I don’t know how much my body needs so I just eat. I really need guidance guys

I love chewing gum as I lift. I typically chew 3 pieces of Extra which has 2g of carbohydrates a piece in the form of sugar alcohol. Just curious if this would be sufficient for a TKD approach when lifting weights as opposed to dextrose. Thanks for any info!

Edit: ingredients are sorbitol, gum base, glycerol, hydrogenated starch hydrolysate

By Luis Villasenor, BS in Nutrition, Ketogains & DrinkLMNT Co-founder

For serious lifters, getting blood work done can often result in some unexpected calls from the doctor.

The usual scenario goes something like this: You get your labs back, and the doctor expresses concern over elevated markers, thinking they might signal kidney or liver issues, or even cardiovascular problems.

But before you start worrying, understand that these “out of range” numbers are often just a reflection of your intense training, supplementation, and diet.

Why Lifters’ Blood Work Looks Different

When you train intensely, especially with heavy weights, you create stress on your body. This stress is not a sign of dysfunction; rather, it’s a necessary part of the process that drives muscle growth and adaptation.

However, it also releases enzymes and other byproducts into your blood that might raise red flags during a standard health checkup.

Resistance training, for instance, can cause temporary elevations in markers like creatine kinase (CK), AST, and ALT, which doctors often interpret as signs of muscle or liver damage. In reality, these are often temporary results of muscle recovery.

Keep on reading to learn how to interpret your results and communicate with your doctor about your lifestyle.

Hello everyone! I was messing around with the macro calculator and noticed that there is no difference in macros between losing fat and maintenance. Is this an error on my part? I’m not at my goal BF yet (26%, looking to reach ~13%) but I’m curious as to why the macros would be the same for either goal. Wouldn’t my body continue losing fat if I followed the same macros? Thanks!

I don't think there is a "right" answer but I'm hoping to generate some discussion and get some guidance.

Getting the basics out of the way:

• Both whole eggs (including yolk) and egg whites are fantastic, healthy eating choices
• Both fit very well with the keto diet
• Nutritionally, it's pretty difficult to have "too many eggs."

Given that --

It comes down to, the yolk has both benefits and drawbacks.

Key benefits:

• Healthy fats
• Carotenoids/lutein
• An excellent vitamin/nutritional profile
• They just plain taste good

The principal drawback:

• While the fats are healthy, the yolk itself is about a 2:1 ration of fat to protein and that's a pretty high ratio for people focusing on body recomposition or fat loss.

So my question is, how do people hear treat their consumption of whole eggs vs. egg whites? I've done a little YouTube digging and internet searching and what I'm basically seeing is people saying "Both are good, so, I have both." Well, duh! But, can we get more specific?

Do any of you go 50/50? Do you some of you target a specific number of whole eggs to target a certain amount of fat, then add egg whites on top of that? And -- why?

I personally am thinking of having 4 or 5 whole eggs per day (2 at breakfast, 3 hard boiled as snacks) and adding more egg whites into my breakfast. I feel like this would retain the health benefits of the yolks while also upping my protein vs fat content, which is important to me as I'm currently running a calorie deficit so protein is extra important.

Thoughts?

I’ve been doing keto for over a month now and have seen tremendous results. I have always been somewhat of a gym rat and do regular heavy weight lifting atleast 4/5 times a week. My main goal was to drop body fat as I had stubborn belly fat. I was around 17% body fat and probably close to 12/13% now. I struggled in the past due to never getting enough protein in to sustain my muscles, after doing the keto diet I have quite a good understanding of hitting my protein goals (I have a carb addiction lol). My question now is, how will it affect me if I take a week break, not to binge but rather just eat maintenance calories but with normal carbs and still hitting my protein goal. My goal is to not stay on keto forever but rather drop body fat %. Will I loose a lot of progress I’ve made?

I’ve changed to the low carb high fat lifestyle and it’s working so well for me. I feel so great I can’t explain it.

I’ve reduced exertion in the gym and I am taking it slow and relaxed (weights). I do one 5 mile walk run jog every week.

I workout at night around 23:00 until 00:00 my walk run jog is a little early though and I get it out the way by 22:30. I come home do some chores then sleep. The issue I have is I can’t sleep if I eat before bed. So I’ve been having a Yak tea/butter tea before bed which has been working to help me feel more relaxed and replenished but I don’t know if this is causing me to lack at the gym.

My meals are very good and I’m getting my macros in.

Hey everyone. Sorry if this has been asked before, but I can’t seem to find any info online regarding carbohydrate minimums. I’ve noticed recently that I’ve consumed less than 20 grams of net carbs on several days. Sometimes as little as 10 grams. Should I be trying to hit that 20 grams every day? Or is it okay to miss it? Thanks!

(M 24 6'3 243lbs) Hello reddit!! I just start my keto journey little over a month ago. Started at 260lb and am around 243lb as of today. I haven't seen physical fat loss progress yet but it is nice to actually lose weight.

I want to also get in the habit or building muscle while losing the fat at the same time. Any tips or workout plans for beginners who want to build muscle while on keto? Im not really trynna get swole but at least lean/fit.

Greetings Ketogains world, I am 56, 145lb and 5’9.5” with 15%bf/dexascan

Strictly Keto since Feb. Therapeutic until 3 months ago. Switched to Ketogains 2months ago hoping to gain back muscle and strength.

Strength train 2-3 days/week with kettlebells. Frequency depends on my WHOOP recovery data

A couple of days a week I do 5x5 swings, 5x3 bottoms up KB TGU and some rehab exercises.

After recent blood work I am hoping for some advice on what I can do to change these results

LDL pattern B

FSH 27.7

LDL total 260  range<200

LDL 193  <100

CHOL/HDLC ratio 5.1 <5.0

OxLDL 76  <60

APO LipoB 149 range 90-119 mg/dl

Non HDL Chol 209  <130

LDL particle 2559  <1138

LDL Med 550 215-301

LDL Small 624  142-219

HDL Large 4363  6729-5353

LDL Peak size 213.3  >222.9-217.4

Globulin 1.6 which is low

Albumin/Globulin 2.9  1-2.5

Free Test 42.2  46-222.4

Total Test 879  250-827

Sex Hormone Binding Globulin 85  22-77

Macros set in CM 2444Cal/day

Fat-208g , Work out days 218-222g

Protein-123, 148g WO

Carbs limit 20 most days 16 or less. Once in a while may hit 30g

Foods I eat

Fats – Kerry Gold Grass Fed butter (I have cut down on butter and now use more Avocado oil for cooking), Avocados, Olive Oil, Avocado Oil, Chosen mayonnaise, Los Altos creama, Macadamia nuts, Walnuts

Carbs- Cabbage, baby spinach, mushrooms, onions, broccoli, cauliflower, bell peppers all colors, Brussel sprouts, zucchini, tomatoes, lettuce, pickles, sauerkraut

Meats- ground beef & lamb, pork ribs, bone in chicken with skin (mostly thighs), steaks, pork chops, roasts beef and pork, pork sausage

Dairy- cheese

Drinks- Water 80-100 0z/day, 2 cups of coffee/day, up to a cup of coconut milk/day

Condiments- salsas/hot sauce that are listed 0 carbs most days sometimes 2-3 carbs, low to no carb sour cream, Chosen brand Mayo, homemade keto BBQ sauce (rarely)

Snacks- Chomps beef sticks, walnuts and macadamia nuts, Isopure protein powder and egg white protein powder, string cheese

I have been eating mostly whole food my entire life and been mostly fibrous carbs for years. Started therapeutic keto late Feb 2024 while fighting cancer. I am now NED and trying to put weight on loss during treatments

I remember reading slow digesting protein before bed helps with recover and MPS. I am using egg white protein powder and it is not the most palatable by itself. Does adding fats to the protein have any affect on the recovery benefits?

Anybody that has used egg white protein powder and found ketogains friendly recipes please share them

TIA

Say someone is trying to lose weight and is at a calorie deficit. To fix ideas, consider that maintenance is 2000 kcal, and that person eats 1700 kcal, for a BW of 70kgs at height 173cm. Which diet is more amenable to weight loss:

1. 25G CARB | 150G PROT | 111 FAT
2. 25G CARB | 180G PROT | 98 FAT

Both diets exceed the 2 grams of protein per kg of body weight, most likely there is no need to add more to reach maximal protein synthesis for someone that exercises frequently. The second diet should provide less energy than the first one in terms of ATP production, making someone more energy-deprived in the long run compared to diet 1, right? At the same time, both diets have the same amounts of calories (1700), even so, will diet 2 lead to a faster weight loss? Or it is not the case, and in that case, one is much better sticking to the first one due to increased energy levels? Is there some kind of optimal protein/fat ratio that maximises a sort of ``weight loss/energy provided'' ratio? I am aware that there are phenomenons at play like the thermic effect of food, so that even if the two diets are 1700 kcal, they do not yield the same energy, but is there something beyond that to justify selecting one diet over the other?

EDIT: after seeing first answers, I just want to clarify that the question comes less from a practical point of view, but more from scientific curiosity. I do not want life advice, nor a diet plan. I am just trying to understand what's going on at the metabolism level. To make things even more salient, as I was pointing out in a comment,t we can even consider the 1700 kcal diet made of 25G carbs, 250G protein, and 66G fat.

Thanks!

Hey everyone, I’m 22 years old, 6’1, around 183 lbs, and sitting at roughly 15% body fat. My activity levels vary from sedentary on weekends to moderately active on days where I play pickleball and/or have weight training. I’ve been thinking about starting keto but wanted to get some advice to see if it would be a good fit for me. I figured this sub would be the place to ask given that I am/will continue to go to the gym regularly (5x a week) and want keto to supplement my gains.

I’ve been struggling with binge eating and intense carb cravings that i suspect are the root cause of most of my issues. I’m constantly feeling hungry and my energy levels are all over the place throughout the day. I also am really bloated, especially in my face and gut.

My goal is to lose fat, especially around my stomach and face, while also gaining muscle to improve my confidence and overall health. I’m also hoping that keto might help improve my gut health and give me more stable energy throughout the day.

Would keto be a good option for someone like me? I'm not diabetic or pre diabetic, and I have no other underlying health issues (as far as I'm aware). I would plan on going keto for a couple of months to see how I feel, and then switching to a slow carb diet. I love carb heavy foods (authentic Italian/mexican) and will definitely struggle to give these up, but I guess I'm ready to commit to a "eat to live" mentality if it means I can become confident in my body and more productive/energetic during the day.

Hello,

I'm (31 M) pretty new to keto, about 3 weeks or so. In addition to keto I've also been doing a 16 hr fast. Currently I'm going to the gym in the early evening after I break my fast. I want to start training for a half marathon and was thinking about doing my training runs in the morning in addition to lifting in the evening.

My concern is that I will start to lose muscle mass since id be doing a bunch of endurance training in the morning while fasting.

Would it be more beneficial to lift in the morning while fasting and then run in the evening while in my eating window?

5'10 180 LBS roughly 20% BF

Hi there and thanks for any recommendations to help overcome my slow progress:

• age: 40
• height: 200 cm
• current weight: 115 kg (= starting weight. goal weight: 95kg)
• bf: ~30-34%
• goal: recomposition
• activity: light
• sport: every second day, full body, since 01/2024
• KG goal calories: 2200-2500kcal
• eating habits: mainly vegetarian, 18:6

Background

Due to several injuries I wasn't able to properly train for several years and had not the best eating pattern (healthy, but too much). With the goal of just being fit again I started working out again beginning of this year and focused on my calorie intake and macros.

Workout-wise I'm doing intense full body workouts around every second day (mainly supersets and focus on core) as well as occasional endurance on the off days. No cheat days, but sometimes cheat meals - but within my calorie limit (but breaking my macros).

Progress

The training and intensity feels really really good and I can handle it quite well. I also see a lot of progression strength and muscle wise.

However, weight-wise and with regard to visual fat I see barely any change. For the entire year I have been stuck on 115kg. Tracking my macros / calories it seems as I am mainly hittig my target values.

Does anyone have any recommendations what I could change or where I should focus on?

Thank you

Hello everyone! I’m wondering if anyone has any experience using bio impedance scales? There are a lot of conflicting stories online about their accuracy. I know a Dexa scan is the most accurate, but that’s not something everyone has access to. The one I bought has good reviews and was ranked highly in a Very Well Fit article so I thought I’d give it a shot. Anyone with a bigger brain than me able to provide insight? Thanks!

(35M) Odd thing. I have done keto long term in the past but not while lifting, this time I went into keto and weight lifting again simultaneously. HPS/DUP compound lifts PRI: Deadlift, Bench, Squat. Anyways, I did strict keto for about 6 weeks then my wife convinced me to eat carbs with her once a week. While during the 6 weeks it was largely recomp and maintaining weight maybe losing .5 per week, I noticed after the one carb meal for past couple weeks, while recomp is still happening but I am dropping about 4 pound a week vs 1. I'm wondering why this is ... About two months in and I have built back to pre-six-month break from lifting on almost every exercise, so I am seeing great strength gains. Is this normal? A good thing? Results say yes, but I would expect adverse results.

Calisthenics and Keto/intermittent Fasting.

Hello,

i'm doing a Keto diet with Intermittent fasting most of the time between 16-18 hours up to 36 hours to optimize fatloss and belly fat( from what i understand from dr mindy pelz). I want to know how can i optimize with my Cahenics program (4 times weekly). Is it okay to train after eating and don't eat for 12-24 hours after my training, or should i train fasted and eat after (i ask because sometime i train later on afternoun and don't wanna eat the night.

Thanks All.
My goal is to get stronger and shredded (i'm around 22-21% of bf actually (1m71 82kg 37 years old. Sedentary job as a professional driver ).

I’m currently using the below as a modified PWO coffee based on research I’ve done on dosing and looking at other highly rated PWO supplements. Looking to see if there’s anything I should add/change. The ingredients are from bulk supplements and Nutricost.

I work out in the very early morning on an empty stomach other than the PWO coffee.

• 1 scoop Strong Coffee Company BLACK (110mg caffeine)
• 1 scoop Keto Gainz Nootropics Creamer
• 1 scoop Isopure Vanilla Whey Protein (25g protein)
• 1 LMNT Packet
• 5g Creatine Monohydrate
• 1g Guarana Extract (88mg caffeine)
• 9g L-Citrulline Malate 2:1 (spooned and drank with the coffee, tastes terrible to mix it in)
• 3g Betaine Anhydrous
• 3.2g Beta-Alanine
• 2g Taurine
• 2g Tyrosine

Hi everyone! I'm new to this sub and looking for some help from some of the members who have been using this program successfully.

51M, 68" tall, 176lbs, ~20%bf
macros from the calculator:
Calories 1681, 1871 training days
Protein 146 training days 171
Fat 113, training days 123

I track using chronometer and I have a question about the energy targets. My readings on energy today read:
consumed 1876
burned 2645
deficit 769

Is that too high of a deficit? It seems high. I want to lose fat and of course preserve my lean mass and I am worrying that with such a high deficit that maybe I'm risking muscle loss as well.

Looking for someone to confirm that the deficit is not to high for my goal.

Thanks!

28m 6ft 275 lb. Lost 100 pounds on Keto 2 years ago and gained most of it back. I'm now getting over it and starting over. When I lost the weight previously my exercise was walking non stop at my job , 15 or so miles a day with 0 weight training. I'm sure i lost muscle mass. I now have a desk job, only exercise is long bike rides a few times a week. I want to plan a weight lifting routine.

I decided to acquire some gym equipment and a friend ended up giving me a lat pull down/row machine that doubles as a weight bench. The pegs on go high enough to put the bar on my shoulders If I want to or lower for bench press. I also have some dumbbells and a 300 lb Olympic weight set with Olympic bar.

If you had that as your only weight equipment, would you feel that is enough to accomplish a good routine? If so could somebody help me come up with a good split? I just wanna make sure I cover my bases and get the most out of this set up that I can. Any links - advice appreciated.

Hi I'm 14 (5,5) 135lbs and I wanted to ask questions for athletes of 2 types the 1st question is for calisthenic athlete because I have been training calisthenics for 1.5 years along with running and I wanted to ask if any calisthenic athletes or just doing it do this diet and is it better for calisthenics because it mostly makes you leaner and for the 2nd question for runners do you get clean and steady Pr,s and do you feel better running because stable energy?

Hi!

I'm 21M, 6'0", 170lbs, and I'm weight lifting 4 or 5 times a week, and running 2 or 3 times a week for 20/30 mins each time. I'm one week into keto diet doing 70% fat, 25% protein, 5% carbs, eating 3600 calories approx a day. This usually means 40-50g carbs, 260-310g fats, and 200-220g protein per day. My aim with this is to do a lean bulk. I want to bulk and put on muscle and weight but without increasing body fat. My body fat is currently pretty low, I wouldn't mind trimming a tiny bit to be lean but it's not my priority at all. I've lost some weight already which is presumably the water weight. I'm currently not taking any supplements, and I drink plenty of water.

Any advice? Is it possible to gain weight in this way? What should i be doing differently? Are my cals and macros at good levels?

Thanks for the help.

By Luis Villaseñor, BS in Nutrition, Ketogains & DrinkLMNT co-founder

One of the most common frustrations I see in clients is the disconnect between weight loss expectations and the reality of the process. Many people come in expecting their weight loss journey to follow a linear, downward trajectory. However, real progress doesn’t look like a straight line—it's full of ups and downs, but what matters is the overall downward trend over time.

Let me give you an example from my own coaching experience. Most of my clients can lose a good amount of weight over the span of months, but the journey isn’t as simple as just shedding weight steadily every day. Some weeks, the weight stayed the same or even increased slightly before it dropped again. This is totally normal and expected. Fat loss is not linear, and even less when we are eating more protein and doing strength training.

UNDERSTANDING WEIGHT FLUCTUATIONS

Weight loss and fat loss are not the same. Many factors can affect the number on the scale from one day to the next, which is why we don’t rely solely on that metric at Ketogains. Your weight can fluctuate 2-3 pounds within a day, depending on various factors:

1. Water retention from salty foods.

2. Daily fluctuations from meals and hydration. For example, I can wake up at 175 lbs and be 180 lbs after eating breakfast, drinking water, and moving around.

3. Type of Diet: a higher carb diet, carb loading, or a cheat day will cause a rapid increase and fluctuation on weight, and the oposite can happen with fasting or lower carb diets, especially at the beginning.

4. Inconsistent sleep can lead to more water retention.

5. Menstrual cycles can cause temporary bloating and weight spikes for women.

6. Bathroom trips (or lack thereof) also contribute to these shifts.

7. Training, especially when you are starting a new program, can lead to weight gain from intramuscular water retention.

8. Altitude and Pressure: Traveling via plane or staying in a higher altitude location can affect water retention and weight.

9. Weather: this will also affect water retention and your weight.

10. Supplements and Medications: some supplements like Creatine or some medications can also affect water retention and weight.

HOW TO TRACK YOUR “STANDARD” BODY WEIGHT

At Ketogains, we focus on consistency. To accurately track progress, I suggest you weigh yourself at least once a week, first thing in the morning, naked or with undergarments, on an empty stomach, and always use the same scale. Avoid weighing yourself on a Monday after a weekend of indulging, as you’ll likely see a temporary weight spike due to weekend eating patterns. I recommend Friday or Saturday mornings, after a regular week of consistent training and nutrition.

By understanding these fluctuations, you’ll learn not to panic when you see an uptick on the scale. It’s not fat gain—most of the time, it’s just water weight, food in your system, or other temporary factors.

Note that you will also have a different weight depending on the type of diet you are doing: if you are doing low carb, keto, carnivore, your “standard” weight my be a couple of pounds lower than on a standard, high carb diet, even if you have the same Body Fat % - this is because you store more glycogen and water in your muscles when on a high carb diet, which will affect of course your total weight.

RELY ON MORE THAN JUST THE SCALE

While tracking body weight is important, it’s only part of the picture. At Ketogains, we teach our clients to also pay attention to other indicators of progress:

• Body fat percentage: Track changes in your body composition.

• Circumference measurements: Measure areas like the waist, hips, and arms.

• Progress photos: Take pictures every 4 weeks to visually see the transformation.

• Energy levels: Notice how your energy improves over time.

• Sleep quality: Good sleep often correlates with better fat loss and muscle retention.

• Mood and motivation: Improved mental health is also a sign of progress.

These metrics give you a more comprehensive view of your progress, helping you avoid the common pitfalls of obsessing over the scale.

TRUST THE PROCESS

The biggest advice I give my clients is: be consitent and trust the process. Fat loss is a journey, and it doesn’t happen overnight. Consistency is the key—keep doing the right things: eating well, training hard, and getting enough rest. Over time, you’ll see the weight come off and your body transform. But don’t let the inevitable fluctuations discourage you. Stay the course, and you’ll achieve your goals.

At Ketogains, we focus on creating sustainable habits that not only help you lose fat but keep it off in the long term. Stay patient, stay consistent, and always focus on the bigger picture.

If you enjoyed this article, you can sign up to our next Bootcamp - 8 weeks of learning, training, and changing your habits into sustainable fat loss and muscle gain.

You can sign up with this link:

https://community.metabolicmastery.app/checkout/kg-bootcamp-oct-24

Hello! Are there any articles or links here that detail how fat fuels muscle growth? I have been following the ‘Lose Body Fat’ recommendations from the Macros Calculator but somehow am lifting more. Am I accidentally recompositioning 🤣

Whenever i try to get back into keto, i can’t fall asleep, I’ve tried magnesium glycinate(lots of it too 1-1.5g before bed). But, if i have 2-3 slices of bread i fall asleep without any problems, bread specifically, if i have the same amount of carbs(30g) from rice/baked potatoes it doesn’t work. This is my only problem with keto, i have no other problems. Ive done keto before and lost 70lbs, the sleep problems started 1-2 months in and i never found a fix other than carbs before bed, thats one of the reasons i went off track last time around. I do exercise a lot(heavy lifting and swimming routine)so tiring myself is not the problem. What should i do? Should i keep eating little carbs or try something else to fall asleep?