Dieting/keto questions

[warlock]

Right now I am 200lbs and 16% bf

I want to drop to mid 180's because I look and feel better.

Long time ago I did a variation of a keto diet and loved it: not much hunger and results without much neurosis.

I decided to drop my calories to 2200Kcal and go for 70%Fat/30%Protein/ minimum carbs.

At this point of the day I haven't eaten any veggies yet.

Dinner will be liver and greens salad.

I am doing chest/abs tomorrow morning in a fasted state

1) what is the fastest ways to induce ketosis? Add cardio to my morning work out? HIIT (10 sprints) or Fast walk to gym (20/30 min)?

2) Should I take BCAAs? Normally I do but don't have it on me until I get to work tomorrow (working out at my work place is a possibility)

3) On Wednesdays I teach a bootcamp class and do most of it. It is quite a glycolitic/HI work out. How do I keep doing it and don't loose muscle doing it (I have Waxy Maise, do I combine it with BCAAs and drink it peri-work out?

[St]

Man i'm the master at the shit.
Normally it take 2 days to get into Deep Keto's
You can have some veggies, with oil dressing Paul Newman's get high in fat 1 gram carbs...you need this for bowel movements....there are fiber supplements.
Doing cardio as soon as you have a cheat meal help you get back into it, but once your in Keto your in it...just don't go over 1 gram protein per pound.
Eca's are a great way to burn cals.
Protein only Isolate...check to make sure its .5 grams carb per shake and only 1 scoop at a time.

[warlock]

Thank you