Hi,

I am 5'11, 235lb 43 year old male. I want to get down to at least 190lbs.

I do a circuit training hybrid HIIT workout 3-4 days per week. Wearing a Garmin chest strap and watch, my HR stays consistently above 150 throughout the 40-45 minutes of circuit/HIIT, so I am putting in lots of effort. Usually dripping with sweat and gasping for breath. After this workout, if I have any energy left, I try and do about 20 minutes of low intensity cardio just for some more fat burn. I really enjoy this workout but I realize I may need to consume some carbs beforehand to be able to complete the workout.

I am new to keto, and have tried this workout fasted from the day before, but I gas out and it takes me hours to recover afterwards. After consulting with some bodybuilding forums, weight loss, etc., I was told that carbs are not the enemy, and to consume some before the workout. I consulted these forums because I was suffering from loss of energy doing these workouts. I told them I would do them in mornings fasted from day before. Their response was above: carbs are not the enemy, eat some before workout.

I have recently starting eating a slice of toasted bread and peanut butter on top, which has given me more energy to workout, but I am concerned that this is too much carbohydrate to keep me in ketosis once I get there.

I want to do the keto diet due to the hunger suppression it involves combined with the weight loss it can provide.

Is the toasted bread with peanut butter too much to get into ketosis? Can I burn it off during the workout, then get back to keto diet the remainder of the day?

Is there something better for me that I can consume before my workout? I understand this could be targeted keto diet. I guess I want the best of both worlds: to have energy to do my high intensity workout plus be in ketosis. Is this possible?

Thanks!