From Keto Cut to Dirty Bulk: Why I Switched Up My Nutrition
By Jon Stone | Iron Resilience
Keto served me well.
It kept my discipline sharp, helped me cut through the noise, and gave me a framework to shred down when I needed it. I ran on fats. I trained hard while fasted. I stayed lean, clear-headed, and consistent. But now, I’m in a different season. One that demands a different strategy.
I’ve transitioned from strict ketogenic eating to a dirty bulk. No fasting. No one-meal-a-day. I’m eating throughout the day now, pushing up my calories and carbs, and using the “if it fits your macros” framework to keep things simple and effective.
This shift wasn’t about abandoning discipline. It was about aligning my nutrition with my current training. I’m lifting heavier, pushing more volume, and giving my body what it needs to actually grow. Here’s what that looked like today:
Saturday, May 31st, 2025 – Pull Day (60 mins)
- Barbell Row – 275×12, 295×10, 275×12, 275×10
- Lat Pulldown – 175×12 (4 sets)
- Seated Cable Row – 220×10 (4 sets)
- Straight-Arm Cable Pushdown – 70×12 (4 sets)
- Barbell Curl – 90×12 (4 sets)
- Dumbbell Hammer Curl – 75×12 (4 sets)
- Cable Curl – 125×12 (4 sets)
- Cable Reverse Curl – 100×12 (4 sets)
- Chest Supported DB Row – 70×12 (3 sets)
- DB Shrugs – 130×12 (3 sets)
Big volume. Heavy weight. No fluff. Just work. That kind of session demands fuel — and a lot of it.
Today’s Macros
- Calories: 4,222
- Carbs: 486g
- Fat: 160g
- Protein: 209g
I’m not obsessing over clean eating right now. It’s a dirty bulk, not a careless one. I still track. I still eat with purpose. But I’m letting go of the perfectionism. That’s how you grow — not by restricting endlessly, but by fueling smart and training hard.
Why This Approach Works for Me
Part of this shift was inspired by guys like Sam Sulek. Not because I’m trying to mimic him, but because his approach is straightforward and effective: train hard, eat big, don’t overcomplicate it. He doesn’t obsess over food choices — he focuses on showing up and doing the work. That resonates with me.
And it’s not just about mass. It’s about being grounded in reality. Right now, I walk 25k–40k steps a day, I train six days a week, and I’m on my feet nonstop. I’m not in a surplus to get lazy — I’m in one to build. It’s a phase, not a lifestyle. I’ll cut again later using keto when it’s time to strip down and reveal what I’ve built.
Final Thoughts
This isn’t a flex. It’s not advice either. Just a snapshot of where I’m at right now. I’ve done OMAD. I’ve done keto. I’ve cut down to single-digit body fat. Now I’m chasing size, strength, and performance — and I’m fueling accordingly.
It’s not forever. It’s just the right tool for the job.
Simple. Focused. Resilient.
That’s how I live. That’s how I train. That’s how Iron Resilience grows.
