Rob Goodwin Fitness Podcast · Rob Goodwin

KETOGENIC BODYBUILDING: How I Did It, and How You Can Too! (Part.3) Carbs Around Training & REFEEDS!

·47 min

Coach Rob presents part three of his ketogenic bodybuilding series, focusing on carb timing and refeeds around training. Core thesis: strict long-term ketosis isn't optimal for all athletes—metabolic flexibility and strategic carb consumption around training sessions benefits hard-training individuals. Rob explains that 25-30g complex carbs (cream of rice preferred) consumed 30-45 minutes before intense training utilizes those carbs specifically for muscle contractions due to glycogen depletion. Combined with sodium, carbs create competition-ready pump and vascularity for physique assessment. He addresses keto/carnivore community dogmatism about insulin, clarifying it's an anabolic hormone supporting muscle building in non-metabolically-broken athletes. Post-workout protocol uses protein only, then returns to hypercarnivore diet. Rob emphasizes individual variation: some clients thrive full-carnivore, others need structured carbs. His approach integrates lessons from successful competition preps (2019, 2021) with ongoing self-experimentation. Advocates metabolic flexibility rather than permanent ketosis commitment.

As heard by us

A practical case for using carbs around training and refeeds, grounded in low-carb coaching logic.

Rob Goodwin's third part of the ketogenic bodybuilding series makes a clear, practical case for carbs around training and refeeds. The focus stays on what matters in the gym: harder sessions, a better pump, and a little more room for anabolic leverage.

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Why you'd press play

You want carb timing that still fits a ketogenic bodybuilding cut.

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