Ha!  Not going to make it easy for me?  Okay I will look when I have time. Thanks.

Hey TheCowboyFan, good question, I don't think Kiefer has done any updates, so I'll do my best hopefully, we can get some more people contributing or critiquing/modifying what I write down. Make this forum even more active….Firstly I am no Doctor - but with every diet especially Keto Diets psychology is important. The Keto Diet will pretty much guarantee  fat loss, so you want to make the process as optimal as possible. Make it enjoyable - you will be doing it in 3/6 month cycles. So without further ado...not all points are Tweaks, some are just points of Emphasis 1. Net Carbs at 20g per day  [1] 2. Saturated Fat is allowed, Trans Fat is not allowed! [2][3]4]3. Make the diet enjoyable everyday, eat quality foods, eat low carb Dark Chocolate etc. in extreme moderation4. Less thinking more doing - Kiefers concept of 6 months minimum on the diet is a great idea and use whatever it takes to stick to it. See Rule 3. Google around about motivation. Rome wasn't built in a day. Make each day succesful and you'll have what you want a few months down the line. (As you know this doesn't just apply to diet, working smart and hard everyday will give you success in all aspects of your life)5. If your not seeing results within the first two months have no fear (see source below Lyle Mcdonalds unscientific, yet possible explanation using the concept of "whooshes")  [5]6. Hit your Macros, get your Fibre and Multi-Vitamin don't be in a deficit (this point is controverial and debated as to whether a deficit makes a difference when it comes to fat loss on Keto diets)Bonus you already know:7. Drink Lots of water. You don't want your energy levels, or for me more importantly your concentrations levels to fluctuate dramatically. [6]Side note: If anyone has any notes on the ideal Carb numbers during a Carb-Nite/load, for those doing resistant training during the week that would be a good thing to add. Source:[1]. Most Keto Diets including Carb Nite say ideally you want no Carbs on Low Carb Days but that is unrealistic so they have added a catchment based on science. Some say 50g, Kiefer says 30g.  Dr. Eric C. Westman - Associate Professor of Medicine at Duke University specializing in low carb diets says 20ghttp://www.youtube.com/watch?v=dSLf4bzAyOM&feature=my_liked_videos&list=LLKnrtp4Q3pG-7vZQDpfG3eg[2]. See Dr. Eric Westman video. [3]  John Hopkins School of Medicine - study conclusion, during a short period of time in this case 3 months, saturated fat didn't increase the likely hood of conventional problems. Having your body in a Low Carb state changes the way your body processes various types of fat. http://www.hopkinsmedicine.org/news/media/releases/low_carb_higher_fat_diets_add_no_arterial_health_risks_to_obese_people_seeking_to_lose_weight[4] Lyle Mcdonald - review of various types of fat - http://www.bodyrecomposition.com/nutrition/a-primer-on-dietary-fats-part-2.html[5] http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html[6] The Art and Science of Low Carbohydrate Living - Stephen D. Phinney (Author), Jeff S. Volek (Author)You can argue that these aren't perfect sources, but I don't do this as my day job. I just enjoy reading around from people who are qualified to interpret the research. Lets keep more tips and Tweaks coming!

For carb loading, if you wanted a number, I would use somewhere along the lines of 1.5-3g/lb bodyweight. That would be noting that some people maybe able to go much higher than that, esepcially on carb nite. All in all, I say go wild and don't quantify until you stop seeing results. The "mental" aspect of this diet is as crucial if not more than the actual physiological processes.

Perfect again Zach, thanks for these quick responses. I was wondering why I kept seeing ridiculous numbers of people going to 620g Carbs on some Forums. You've certainly helped me to make it that much enjoyable. Whats the upper limit on Fat Levels on Carb Nite for the whole day? What do you recommend based on the different things you've read ?