I'm a healthy 47-yo male (190lbs 5' 11") looking to increase lean muscle mass and decrease body fat (want to go from about 19% down to 15% body fat). I've been eating high protein (180g) 7 days a week. On days I do high intensity resistance training, I eat higher carbs in the 24 hours following (maybe in the 150-200g range) the rest of the time I keep my carbs in the 75-100g range. I've found the carb cycling gives me uneven energy and mood. I'm thinking of going full-time ketogenic, but realistically from a overall lifestyle change, I'm not confident I'll be happy on that type of diet the rest of my life.

I was then considering a TKG Targeted Ketogenic where you eat 25g high glycemic carbs right before workout and right after to give energy for the workout and spike insulin for maximum muscle hypertrophy response and then that fuel gets used up and you quickly return to ketosis in a few hours and continue to stay there.

What about a semi low carb diet where you are in the range of 75-100g daily? I don't have diabetes, am not obese, and I exercise regularly and am in decent health. I know ketogenisis is amazing in making your body primarily run on fat, but again, the diet lifestyle change is a bit of a downer due to the strict restrictions in carb intake (I like a Burritto once in awhile!).

Is being in say the 75-100g carb range daily just going to end up making me low energy and cranky all the time due to low glucose and low liver glycogen when my body isn't in ketosis?

But I know I'll want a burrito or a sandwich once a week. Ocassionally eatting those types of things are going to prevent me from staying in ketosis.

So is a borderline low carb (75-100g) worthwhile, has benefits, little side effects, or is it a no-mans land where the body is confused what you are doing and better to up carbs more into the 100-150g range which still would be considered moderately low carb right?

I suppose what I'm trying to do is still have a varied diet that includes a moderate amount of carbs, but try to keep my insulin levels consistently low and sensitivity high for when I give myself a bit of a boost right before and after a workout to maximize muscle hypertrophy but with only the minimum amount of carbs to minimize fat gain.

What about a little more prolonged TKD. < 40g carbs daily except on training days, add 25g pre workout and add 25g post workout and maybe another 25g 4 hours later for about total 100g on workout days then back to under 40g (workout days are three times a week, 2 resistance, 1 cardio) WIll I yo yo too much and get cranky coming off the 100g carb days going back into ketosis?

Reommendations?