My training partner and I did an almost identical keto diet with similar starting points and stayed on it for a month. Both of us around 220, 5'11'' and between 15 and 20%. We didn't fully understand the keto methodology before jumping in, so our diets were 3000 calories with 50% protein, 45% fat and 5% (sometimes less) carbs. It was insane. I lost 10 lbs in the first two weeks, then the results tapered off to a an additional 4-5 lbs over the next two weeks. My strength stayed up, but I was dropping a few reps in the 8+ range. My partner lost 3-5 lbs total, looked bigger, harder and leaner and got stronger. He's a few years younger than me, but not enough to make a crazy difference. I think it's totally dependent upon the person.
I've always appeared to be more carb sensitive. When I get my carbs over 300, I get bigger and stronger. When he's over 250 grams of carbs, he loses definition in a week. I think the most important part of any diet is finding how macros change your body and manipulate it from there. Personally, I'll never do keto again, I found my method for lean gaining and my method for shedding fat. Even though our body types are very similar, we saw dramatic differences from the same plan.
Hope that helped.
. Thanks JD
