Vince Gironda the iron guru was way ahead of his time. I've done keto diets and it does work but I've had the best consistent results from eating clean and tracking my calories and planning my meals to suit my goals ie cutting or bulking. You must know your maintenance daily calories(there's plenty of calculators on the net for you to work yours out) and then either bulk or cut to + or - 500 calories of your maintenance.I train 3 days a week and walk the dogs between 6 -10 miles a day. I eat clean on the whole but do eat complex carbs but cut out refined sugars. Eat your superfoods oats,eggs,