This stuff is all on the forums, if you run a search.Anyhow...1. Drink frequently, ensure you are getting at least 64oz. a day. Once you feel thirsty, you are already dehydrated.2. Aim for a 1:1 ratio of fat:protein.3. Play fasted, except for 1 tbsp of coconut oil (for energy) and coffee. You will adjust to a ketogenic diet, given time.4. Hopefully never, but if you must, limit it to special occassions / backloads, and only a glass or two. Preferably drinks like wine, not beer or heavier beverages. It isn't just the carb content, but the role alcohol plays in disrupting hormones (specifically testosterone, estrogen and cortisol). It also can throw your sleep schedule, blunting GH production. Furthermore, it blunts protein synthesis significantly.Cory