Keto and TRT for Men: My Transformation from 308 to 244 Pounds

As a 37-year-old dad of two juggling two jobs, I’ve faced my share of challenges. But none hit harder than seeing 308 pounds staring back at me in the mirror. That moment was a wake-up call. I knew I had to change—not just for me, but for my family. My journey to 244 pounds, powered by the keto diet and testosterone replacement therapy (TRT), wasn’t easy, but it’s proof that transformation is possible. Here’s my story, along with practical insights on keto and TRT for men looking to reclaim their health.

My Turning Point: From Discouragement to Determination

At my heaviest, I felt trapped. Discouraged and out of energy, I decided to take action. I hit the gym 6-7 days a week, pushing through grueling workouts. The scale budged, dropping 15 pounds, but then I hit a wall. No matter how hard I trained, the weight wouldn’t move. Blood work revealed low testosterone—a common issue for men, especially in their 30s and beyond. In October 2024, I started TRT, and progress resumed. But life threw a curveball: my mom’s passing in December derailed my diet, leaving me stuck at 280 pounds.

On February 26, 2025, I made a pivotal choice: I committed to the keto diet. By April, I’d shed 36 pounds, reaching 244 pounds. I also realized that overtraining was sabotaging my efforts. Constant soreness and stalled progress pointed to elevated cortisol levels from excessive workouts. I scaled back to 3 days a week, swapping endless low-intensity cardio (LISS) for high-intensity interval training (HIIT). I go more into depth about why in this article: LISS vs HIIT. The fat melted away, and my workouts felt explosive. The synergy of keto and TRT transformed my body and energy, and I’m here to share what I’ve learned to help other men.

Why Keto Works for Men

The ketogenic diet is a low-carb, high-fat eating plan that shifts your body into ketosis, where it burns fat for fuel instead of carbs. For men, especially those balancing busy lives, keto offers unique benefits:

• Rapid Fat Loss: By cutting carbs to 20-50 grams daily, keto forces your body to tap into fat stores, accelerating weight loss. Studies show men often lose 5-10% of body weight in the first 3-6 months on keto.
• Stable Energy: Unlike carb-heavy diets that cause energy crashes, keto provides steady fuel from fats, keeping you sharp for work, family, and workouts.
• Hunger Control: High-fat meals increase satiety, reducing cravings. This is a game-changer for men who struggle with snacking or overeating under stress.
• Muscle Preservation: With adequate protein (1.6-2.2g per kg of body weight), keto supports muscle retention, crucial for men on TRT aiming to build strength.

For me, keto’s simplicity was key. Meals like avocado, eggs, and grilled chicken thighs were quick to prep, fitting my hectic schedule. Grocery shopping became a breeze—stick to whole foods like meats, nuts, and low-carb veggies, and you’re set.

Practical Keto Tips for Men

• Start Simple: Focus on staples like beef, salmon, spinach, and olive oil. Avoid processed “keto” snacks that can sneak in carbs.
• Track Macros: Use apps like Lose It! to hit 70-75% fat, 20-25% protein, and 5-10% carbs daily (I aim for 25 grams of carbs or less).
• Stay Hydrated: Keto can deplete electrolytes, so drink water and add salt to meals to avoid fatigue or cramps.
• Plan for Social Settings: Restaurants are keto-friendly—opt for bunless burgers or grilled meats with veggies.

TRT: A Game-Changer for Men’s Health

Low testosterone affects millions of men, causing fatigue, weight gain, and low libido. TRT, under medical supervision, restores testosterone to healthy levels, amplifying energy, mood, and fat loss. For me, TRT was a catalyst. It boosted my gym performance and paired perfectly with keto’s fat-burning effects.

Benefits of TRT for Men

• Enhanced Fat Loss: Testosterone increases metabolism, helping men shed stubborn fat, especially around the midsection.
• Muscle Growth: TRT supports strength gains, making workouts more effective, especially with HIIT.
• Improved Focus and Drive: Higher testosterone sharpens mental clarity, vital for busy dads or professionals.
• Better Recovery: TRT reduces muscle soreness and speeds recovery, allowing consistent training without burnout.

TRT Considerations

• Medical Oversight: Work with a doctor to monitor levels and avoid side effects like elevated red blood cell counts.
• Lifestyle Matters: TRT works best with proper sleep, stress management, and a diet like keto to maximize results.
• Patience is Key: Results take weeks to months. Stick with it, and pair with a sustainable workout plan.

Why Less is More: Switching to HIIT

My early mistake was overtraining. Six to seven gym days left me sore and stagnant, likely due to cortisol spiking from stress. Cortisol, a stress hormone, can block fat loss and promote fat storage. Switching to a 3-day-per-week schedule with HIIT changed everything. HIIT—short bursts of intense exercise like sprints or kettlebell swings—burns fat efficiently and boosts testosterone naturally. A 20-minute HIIT session can torch more calories than an hour of LISS, and it fits a busy lifestyle.

Sample HIIT Workout for Keto Men

• Warm-Up: 5 minutes of dynamic stretches.
• Circuit (4 rounds): 30 seconds each of burpees, push-ups, and squats, with 15 seconds rest between exercises.
• Cooldown: 5 minutes of walking or stretching.
• Frequency: 3 days per week, with rest or light walks on off-days.

This approach, combined with keto and TRT, made my workouts powerful and sustainable, helping me drop from 280 to 244 pounds.

Overcoming Setbacks: My Story of Resilience

Losing my mom was a low point. Grief disrupted my diet, and I hovered at 280 pounds. But I refused to give up. Keto gave me structure, and TRT gave me energy to push through. By focusing on progress, not perfection, I rebuilt momentum. For men facing their own setbacks—whether stress, family demands, or health issues—know that small, consistent steps lead to big results.

Is Keto and TRT Right for You?

If you’re a man struggling with weight, low energy, or stalled progress, keto and TRT could be transformative. Keto’s fat-burning power and TRT’s hormonal boost are especially effective for men over 30 facing low testosterone or busy schedules. Consult a doctor to check your testosterone levels and discuss TRT. Pair it with keto and a smart workout plan like HIIT, and you’ll maximize results.

Final Tips for Success

• Test Your Hormones: Low testosterone could be stalling your progress. A simple blood test can confirm.
• Ease into Keto: Start with a 7-day plan to avoid keto flu (fatigue from carb withdrawal). Gradually cut carbs over a week.
• Prioritize Recovery: Sleep 7-8 hours and manage stress to keep cortisol low and support TRT’s benefits.
• Join a Community: Connect with others on keto or TRT for accountability. The Keto Father community is here to support you!

My journey from 308 to 244 pounds taught me that transformation starts with a decision. Keto and TRT gave me the tools, but my commitment made it happen. If you’re ready to take control, start today. Your future self will thank you.