01
Ignoring the adaptation phase
Most programs expect you to train at full volume while your body is still adjusting to low carbs.
For lifters on keto: Keto that respects the fat-adaptation timeline.
This keto diet workout plan manages your energy and appetite. Your AI coach programs a 4-day strength week, targeted carbs for hard sessions, and three daily meals with built-in electrolytes.
Keto Performance Coach is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 4
- per session, max
- 60min
- meals a day
- 3
- between deloads
- 4wk
Keto Performance Coach your coach · online
Today · Monday
Fat-Adapted Lower Strength
60 min · from your plan
You: Week one of keto and I feel drained. Can you make today's session lighter?
Your coach: Done: today keeps every lift at the same weights with one fewer working set. Keep the bone broth at lunch and salt your food well.
Plan updated · confirmed in chat
The problem
Why generic low-carb plans fail
02
Electrolyte crashes
Generic advice treats electrolytes as an afterthought, leaving you drained instead of building them into your meals.
03
Losing the top end
Strict low-carb plans leave you flat in hard, higher-rep sessions because they skip a small targeted carb dose before them.
The method
How your coach builds your plan
01
Volume progression
Your coach uses a strict progression model. You build capacity by hitting your rep goals first, ensuring you have the energy to handle heavier loads.
RuleTop of the rep range on every set, then add weight.
02
Fat-anchored nutrition
The plan targets a daily protein amount scaled to your bodyweight, surrounded by healthy fats and fiber to keep your appetite steady.
RuleThree daily meals anchored by fats and kept under 50 grams.
03
Programmed adaptation
Weeks one and two run one set fewer per lift with longer rests while you adapt; ask your coach and it trims that day's session. Full volume returns in week three.
RuleWeeks one and two: one set fewer per lift, longer rests.
04
Fatigue monitoring
Low sleep, recovery data or logged fatigue lighten your next session. Headache, cramps or a drained day? Tell your coach and it gives you a lighter version or a recovery session.
RuleThree days of high fatigue triggers a lighter week of training.
Your week
A typical training week
Sessions sit on these weekdays; ask your coach to move one for that week or every week.
- Mon: Fat-Adapted Lower Strength(Train)
- Tue: Fat-Adapted Upper Strength(Train)
- Wed: Zone 2 Fat-Oxidation Session(Active)
- Thu: TKD Lower Hypertrophy(Train)
- Fri: TKD Upper Hypertrophy(Train)
- Sat: Zone 2 Long Fat-Ox Walk(Active)
- Sun: Electrolytes, Sleep and Prep(Rest)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Lifters who want to eat low-carb without losing their strength
- People who eat less and feel steadier when running on fats
- Keto beginners who want electrolytes built in from day one
Pick another coach if
- Anyone taking prescription medications for blood sugar without clearance from their doctor
- Athletes who do repeated all-out sprints and refuse to use targeted carbs
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. Keto Performance Coach writes your first plan before you sign in. Month to month; cancel in a tap.
Keto Performance Coach
$15.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
What happens if I miss a meal or a workout?
Tell your coach in the chat. It will adjust your macros for the rest of the day or move your heavy lifting session to tomorrow.
How long are the training sessions?
Workouts are programmed to take up to 60 minutes, fitting a 4-day strength week into a normal schedule.
Do I need a fully equipped gym?
The program is written for a gym: barbell, leg press, cables, a pull-up bar and dumbbells. Missing a machine? Ask your coach to swap that exercise and it updates your plan.
Will I lose muscle on a keto plan?
The coach programs a daily protein target scaled to your bodyweight and uses targeted carbs before hard sessions to maintain your training intensity.
Does the coach adjust if I am sleeping poorly?
Yes. The coach reads your sleep data from Apple Health or Health Connect and makes today's session lighter if your recovery is low.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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