Description
What does it take to maintain 270 lbs of muscle while following a keto diet?
At 6'3" and 270 lbs, BigRonJones® takes us through a full day of eating while following his variation of a ketogenic diet. At 42 years old, Ron is focused on maintaining his size, staying athletic, and supporting his performance without relying on a traditional high carbohydrate bodybuilding diet.
From his morning cardio and Starbucks breakfast to homemade ground beef wraps, post workout lamb chops, and a family dinner, we get an inside look at how Ron structures his nutrition throughout the day.
Ron also explains his approach to ketosis, why dietary fats play an important role in his nutrition, how he prioritizes protein, and why he doesn’t feel the need to load up on carbohydrates after training.
By the end of the day, Ron consumes approximately 2,700 calories and just 70 grams of carbohydrates.
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00:00 Intro
01:22 Morning Routine and Cardio at 42
02:29 Training for Athletic Performance, Not Just Size
03:32 Life Outside of Bodybuilding
03:49 Coaching and Helping Others Transform Their Health
04:37 First Meal of the Day
04:43 Starbucks Breakfast on a Keto Diet
05:39 How to Stay in Ketosis as a Bodybuilder
06:30 Supplements and Daily Vitamin Protocol
06:59 Online Coaching and Client Training
08:24 Preparing a Low Carb Bodybuilding Meal
08:43 How Ron Tracks Ketosis
09:35 Making a High Protein Keto Ground Beef Wrap
10:49 Tracking Macros During Maintenance
11:23 Pre Workout Meal for a 270 LB Bodybuilder
12:46 Preparing Lamb Chops
13:47 Post Workout Meal: Lamb Chops and Salad
14:04 Do Bodybuilders Need Carbs After Training?
15:17 Final Meal: Chicken Thighs and Salad
15:43 Why Family Dinner Is Part of Ron's Routine
16:23 270 LB Bodybuilder's Daily Calories and Macros