Announcement

Collapse
No announcement yet.

Primal Blueprint Journal DCarr10760 (David)

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • It was a good day yesterday generally. Work was good, got a lot done. Everyone at home is happy. I had a great workout! I set a new personal record in the 500 meter row, 1-minute, 42 seconds. Not especially fast, but good for me!

    I managed to break into the 250s! This morning I was 258.8. So the weight is beginning to drop. Every morning I check the Ketonix meter and I'm in ketosis, and I check my blood pressure and its stable and well within normal ranges.

    One of the nice aspects of the Ketogenic diet is that after awhile on it, a body will start using keytones as fuel in addition or instead of glucose. Before this happens one feels sluggish and tired (after you've used all of your glycogen stores and before you are fat adapted). I've been sluggish and tired up through Wednesday. After then, I've felt better, so it's happening!

    I'm not hungry anymore between meals and during fasting (as long as I eat as much as I'm supposed to). So it is all good!

    David
    Height: 5' 10"
    Highest Weight: 292
    Recent Starting Weight 287
    Current weight: 244.0
    Goal weight: 195
    Body Fat 32.5%

    Comment


    • Well this morning I weighed in at 257.6, so the weight is coming off. The ketogenic diet is going well. Each morning when I blow into the Ketonix meter it shows yellow or sometimes red, so moderate ketosis. I just finished reading "The Complete Guide to Fasting," by Jason Fung and Jimmy Moore. I do a 16-hour Intermittent fast every day, it was the only remnant of diet that I never gave up these last two years.

      I did a 36-hour water fast last week and am currently finishing up a 48 hour modified fast now. I'll likely include a fast weekly into the regimen, particularly to get past the plateaus that are inevitable. Fasting is supposed to speed up the process of fat adaption, but I don't think I'm there yet. I'm still feeling sluggish walking, though I did my four-mile loop in an hour and fifteen minutes.

      I've only been doing the full-on ketogenic diet for a week and according to my old journals the last time I did one I felt better by the end of the second week, so things look up!

      In his book, Dr. Fung recommends coming out of fasts slowly, maintaining a LCHF diet to break the fast. In the past I would do this for one meal and then really pig out after that. So today I'll go light. We have a picnic at the Outlaw's today, so not only will there be lots of food, none of it will be particularly clean or Primal. So I'll have to be careful.

      Looks like it will be a beautiful day! I hope it is beautiful for you too! Wherever you are!
      Height: 5' 10"
      Highest Weight: 292
      Recent Starting Weight 287
      Current weight: 244.0
      Goal weight: 195
      Body Fat 32.5%

      Comment


      • Good luck with staying on course. I always have trouble in these situations.

        Enjoy your beautiful day wherever you are. I am in Michigan and things look good until later this afternoon. Getting out there and enjoying it.
        Female back to the basics: 5-2017
        CW: 2017: 150
        GW: 130 a dream, I know
        Muscle soreness surrounding Neck, Thyroid and Rosacea issues.

        Comment


        • Strong work, David!
          My journal - The Walrus: http://www.marksdailyapple.com/forum/thread108103.html

          Be silly, be honest, be kind. ~ Ralph Waldo Emerson

          Comment


          • Thanks everyone. I stayed well within calorie goals over the weekend. As expected, the food at the Outlaw's picnic was far from Primal. But I abstained from drinking cocktails, wine and beer. So that was good. I also avoided all of the chips and snacks that were offered at regular intervals. I did succumb to the hamburgers and had way more watermelon than I should have. My daily totals were carbs 196g (should be less than 50), Protein 90g (should be 60 - 75) and I don't remember the fat grams, but I fell just shy of 1500 calories for the day. All in all not too bad.

            Yesterday I fasted until dinner time, not because I intended to, but I ended up going into work (we're closed for the holiday, but we had a foreign customer with a crisis and I needed access to files to help them out. It was a rainy dreary day here, so I didn't really mind. Just never made time to eat.

            I put six cuts of GF Osso Bucco in the slow cooker first thing in the morning, and it was done when I got home, delicious! Slurped up the marrow right away and ate enough of the meat to make my full day's protein allowance in one sitting. Dr. Mercola's book warns not to eat more than 15 - 20g protein in any one sitting, because the excess, beyond what you can metabolize in a couple of hours, turns to glucose by Glucogenesis. If true, this is a problem if you eat only 1 or 2 meals a day as part of a IF regimen (and need to eat 75 grams of protein). Unless I am doing or thinking something wrong.

            Sure enough, the Ketonix meter showed only slight ketosis (green light). Normally I am in moderate (yellow light). Of course I am coming off a feast, which might've played a roll. I'll have to play around with this to dial in my daily numbers more. I may get the new ketonix meter, it connects to a computer via USB and the results go beyond the Blue-Green-Yellow-red lights like the older model (mine). The new one displays the actual reading in parts per million Acetone on screen. Mine is simpler- if it's Blue, it's zero, Green is up to 30ppm, Yellow is 31 - 60ppm and red is 61 - 100ppm; accurate within the range, but not precise. Plus I like techy-toys.

            David

            I have put off weighing myself until my weekly "official" weigh-in at the gym on Thursday. I was doing it every morning, but that is enough to drive you crazy. So I have stopped.
            Height: 5' 10"
            Highest Weight: 292
            Recent Starting Weight 287
            Current weight: 244.0
            Goal weight: 195
            Body Fat 32.5%

            Comment


            • Weighing--I applaud the 1 x week weigh in. If you weigh every day you can go pretty nuts trying to understand the day by day fluctuations you see, they never seem to correlate much with what was eaten/done the day before.
              The Buck stops here. I am responsible for my past and my future. So for today: I choose to be happy. I will seek wisdom. I will be a servant to others. I will greet this day with a forgiving spirit.

              Comment


              • Hi David! Welcome back!!

                Fellow keto-er here as well, since December.

                Thought you might like some company!

                With regard to the "too much protein turning to glucose if over-consumed", that gets as much controversy as the
                whole calories in/calories out fight.

                I've read that one would have to eat well over 300 grams of protein a day to even begiiiiiiiiin such nonsense, but then other documentation
                touts otherwise.

                Personally I've been doing quite fine, with IF and having meals that consist of 50g of protein. No blood sugar swings or anything.

                I don't know if I'm allowed to mention other sites here, but considering that Mark or the mods do jack shit to clean up spam bot
                postings, I'll take my chances. Have you been to the Reddit r/keto page? OMG... A GAJILLION followers, great FAQ and just so much
                great information there! There is also a r/ketoscience page and keto training and, and, and, and, and. Really love it. So many subscribers
                really keeps your enthusiasm up to keep on with Keto... yanno, if it's working for you.

                Definitely has been working for me. Down 21lbs to 114 these days. Planning on sticking at this weight and continue weight training
                to get some muscle gainzzz.

                Keep up the good work!

                Julia

                Comment


                • Thanks Rig, I enjoy watching the scale daily when it is going in the right direction! But occasionally, even though I've been spot on my diet, the scale either doesn't move or it goes up! It's frustrating. I know its just normal fluctuations, but I get obsessive trying to figure out why. Best to just do weekly checks.

                  So, yesterday I went to the gym and we worked on squats and bench press. Since starting the Ketogenic diet, my energy levels have been off (to be expected at first until one is fully fat-adapted). But yesterday I felt good! It was a hard workout (5 sets of 5 reps at 80% of my maximum weight). Today I'm pleasantly sore in all of the right places. Apparently fat adaptation is moving apace.

                  I feel thinner. I'll take a bunch of measurements tomorrow. Somewhere on the internet, there is a method of determining body fat percentage based on wrist circumference and other measurements. It's not especially accurate, but Trainer Cliff has a handheld bioelectrical impedance meter that is wildly inaccurate, or better put, wildly inconsistent. I read 35.7% BF on last Tuesday, and over 37% on the following Thursday. Doesn't make sense.

                  Weigh-in tomorrow! :-)

                  Height: 5' 10"
                  Highest Weight: 292
                  Recent Starting Weight 287
                  Current weight: 244.0
                  Goal weight: 195
                  Body Fat 32.5%

                  Comment


                  • Hi Julia! Thanks for stopping by!

                    Yes, I'm still trying to sort out the good ideas from the nonsense as far as the Keto diet is concerned, but both days that I ate a lot of protein close-ish to bedtime, when I woke up I was barely in ketosis the next morning. So based on that slim slice of evidence, it seems reasonable to me. But I love tinkering with this stuff. I'll definitely check out the other site, thanks for the heads up!
                    Height: 5' 10"
                    Highest Weight: 292
                    Recent Starting Weight 287
                    Current weight: 244.0
                    Goal weight: 195
                    Body Fat 32.5%

                    Comment


                    • All righty then! Well keep gathering your data and keep us updated.

                      Definitely check out the Reddit site. It's so great!

                      Good luck with the weigh in tomorrow!

                      Julia

                      Comment


                      • Delurking to say one of my employees is also a great fan of the Reddit/Keto site. Finds the info helpful likes the people. He is down about 35 lbs since the beginning of the year.

                        M2M
                        M2M

                        "Nonspecific strength gains have to be converted into real improvements in athletic performance or they are not useful."
                        - Training for the New Alpinism by Steve House and Scott Johnston

                        Primal Journal: Hmm, I'll take this path...

                        Comment


                        • I did check out the Reddit site! I've not used reddit before, so the whole format is new for me and it feels like I'm in a foreign country without a good grasp of the language, but I did do some reading and exploring. I'm easily distracted, so I can see myself spending way too much time browsing through the weeds there, lol.

                          So my official weigh-in was first thing (5:30AM) at the gym. I'm down to 254.9 at 36% BF (Caliper method). Yay! I'll have to figure out (again) how to update my signature.

                          My workout was great! We did deadlifts, rowing intervals and at the end a few sets of push presses. (standing overhead barbell presses). I love working out first thing in the morning. More energy! Usually I lift in the late afternoon, but somebody canceled for today's 5:30-6:30 session, so I took that one.

                          Last night I made bone broth with a bunch of GF Beef Shank bones. I'll have to look up how much protein there is in that because I was already at the upper limit of my daily target range and then had 2 big cups of that. So maybe it drove me over. This morning I am still at low levels of Ketosis (green on the meter).

                          I'm interested to see how much protein I can eat in a day to stay in moderate ketosis.

                          But I'm down 3.8lbs. since Trainer Cliff weighed me a week ago Thursday. I can't compare BF readings, because we were using the Bioelectrical Impedance meter, which last Thursday had me at 37% and the week before it had me at 35.5%. I think the caliper method is better simply because it's not subject to uncontrolled variables and wild fluctuations.

                          Plus it's a beautiful morning. Happy Day all!
                          Height: 5' 10"
                          Highest Weight: 292
                          Recent Starting Weight 287
                          Current weight: 244.0
                          Goal weight: 195
                          Body Fat 32.5%

                          Comment


                          • Originally posted by DCarr10760 View Post
                            I'll have to figure out (again) how to update my signature.
                            Hi David. Just go to your profile (top page on the right), hover over your name and click 'my profile'.
                            You can see a white box (under your avatar which is currently (almost 3 months now) not showing, *sigh*) which says 'edit settings' in blue.

                            Click that and go to second option, being 'Account'

                            Scroll down until Conversation Detail Options

                            Et Voilą! Under Visible Post Elements you'll find 'Edit Post Signature'


                            Good luck!
                            Last edited by lovebird; 06-01-2017, 05:33 AM.

                            There are opportunities to learn and make adjustments, but there are no failures.

                            Comment


                            • Thanks Lovebird! Signature Updated! :-)
                              Height: 5' 10"
                              Highest Weight: 292
                              Recent Starting Weight 287
                              Current weight: 244.0
                              Goal weight: 195
                              Body Fat 32.5%

                              Comment


                              • Yeah! Sounds like you had a great workout AND a great weigh-in day!

                                I'd definitely go with the caliper bodyfat reading too. I have read that the body impedence thing
                                is all about how hydrated you are. Super Hydrated = super fat, Super Dehydrated = super not fat.

                                Bullocks!

                                Glad you went to the Reddit site. And I totally hear you about the confusion. I've been on it for
                                months now, but only stick to about 5 subreddits that I've subscribed to. I haven't even ventured
                                out into the masses.

                                It looks different on the desktop and you're able to do more things, too, but you can still access of
                                course from your phone and tablet, but sometimes it's hard to navigate. Still a great resource though.

                                I just love that there are over 270K subscribers, which means a lot of comraderie and not the same
                                10 people over and over again spouting the same information. I LOVE the progress pics as well. So motivating
                                to stick with it!

                                Happy Thursday!

                                Julia

                                Comment

                                Working...
                                X