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  • Day 34 - May 23, 2013

    Measurements: 6:25 am

    Weight: 203.6
    Ketones: 2.4
    Glucose: 95
    Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

    Comment


    • Hiking: 7:30 am (30 minutes, Ran 5 legs)

      I was initially tired and my legs continue to be sore from my intense resistance training on Sunday. I guess I over did it on my workout. After going up a couple of legs of the trail, I was able to get warmed up and start jogging.

      Lunch: 12:30 pm

      8 oz Novy Ranch GF 80% Beef, 1 cup GF Bone Broth, 2 oz Organic Kale, 1 Tbsp MCT Oil, 1 Tbsp ACV, 2 Brazil Nuts, 1 Tsp Fish Oil

      Calories: 875
      Fats:72
      Protein: 51
      Carbs:5.9 (4.5 net carbs)

      Dinner: 5:30

      8 oz Novy Ranch GF 80% Beef, 1.5 oz GF Round Roast Jerky, 4 oz Mixed Green Salad, 1 Tbsp Olive Oil, 1 Tbsp MCT Oil, 1 oz Avocado, 1.5 Tbsp Fresh Lemon Juice

      Calories: 964
      Fats: 83
      Protein: 49
      Carbs: 5.4 (2.7 net carbs)


      Totals:

      Calories: 1,849
      Fats: 155 (75.8%)
      Protein: 100 (21.7%)
      Carbs: 11.3 (2.5%)
      Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

      Comment


      • Day 35 - May 24, 2013



        Weight: 203.8 (no change)
        Body Fat %: 18.8%
        Lean Body Mass: 165.5 (down .4 from last week)
        Fat Mass: 38.3 (up .4 lbs)

        Waist: 38.5
        Chest: 42
        Arm: 15
        Leg: 22.5
        Total: 117.75 (0.25 gain from last week and 3 Total Inches)

        Ketones: 2.6
        Glucose: 91


        I expected a week where my numbers would stall or even increase and it happened to be this week. It sucks but I'm still happy with my overall results. I just joined a gym and will begin my new resistance training routine next Monday. I'm excited about that and talk more about it as I progress.

        Lunch: 3:00 pm

        8 oz 80% GF Beef, 1 Cup Bone Broth, 2 oz Kale, 60 g Avocado, 1 Tbsp EVCO, 2 Brazil Nuts, 1 Tsp Fish Oil

        Calories:981

        Fats:81
        Protein:52
        Carbs:11.1 (5.6 Net Carbs)
        Dinner: 5:30 pm


        8 oz 80% GF Beef, .75 oz GF Jerky, 93 g Mushrooms, 71 g Cauliflower, 13 g Parsley, 1.3 Tbsp EVCO, 1 tsp Curry Powder, 1 tsp Fish Oil

        Calories: 841
        Fats: 68
        Protein: 48
        Carbs:9.2 (5.4 net carbs)


        Totals:

        Calories:1,822
        Fats: 149 (73.6%)
        Protein: 100 (22%)
        Carbs: 20.3 (4.4%)
        Last edited by dob; 05-25-2013, 08:45 AM.
        Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

        Comment


        • Day 36 - May 25, 2013

          Measurements: 6:15 AM

          Weight: 201.8
          Ketones: 2.7
          Glucose: 97

          My weight hit a new low, which is down 2 lbs from yesterday and 0.6 lbs from my previous low last Saturday. It's probably my body releasing the water weight from working out this week, as my leg's are finally relieved from the soreness I experienced from the one legged weighted lunges. I see a pattern where after two days of rest from my hike my weight drops to the low point of the week, which proves to me that rest is just as important as the workout.

          I also had another observation about my caloric intake. When I drop below 1,800, I don't feel so hot the following day. I'm tired, my head begins to throb, and I generally feel hungry until my first re-feed out of intermittent fasting. I'll continue eating 1800 calories on rest days. On days I workout, I am going to begin to increase my caloric intake. The reason being is that TDE is 2,588 calories/day and I'm eating way below maintenance. What I don't want to do is suddenly increase my calories and kick myself out of ketosis. It will be slow gradual increase to see how my body responds. I would also like to increase my carb intake on workout days, by eating more avocado and maybe a little bit of berries. I'll see how all of this works out.

          I'm going to skip my normal resistance training workout on Sunday and begin on Monday. I joined a gym, which I'm excited about. I'll write more about the gym as my workouts become more intense. My goal is to get stronger, so I will begin weight training three times a week. I'll try to continue Yoga and Hiking on off days, but I'm not 100% sure.
          Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

          Comment


          • Day 36 - May 25, 2013

            Measurements: 6:15 AM

            Weight: 201.8
            Ketones: 2.7
            Glucose: 97

            My weight hit a new low, which is down 2 lbs from yesterday and 0.6 lbs from my previous low last Saturday. It's probably my body releasing the water weight from working out this week, as my leg's are finally relieved from the soreness I experienced from the one legged weighted lunges. I see a pattern where after two days of rest from my hike my weight drops to the low point of the week, which proves to me that rest is just as important as the workout.

            I also had another observation about my caloric intake. When I drop below 1,800, I don't feel so hot the following day. I'm tired, my head begins to throb, and I generally feel hungry until my first re-feed out of intermittent fasting. I'll continue eating 1800 calories on rest days. On days I workout, I am going to begin to increase my caloric intake. The reason being is that TDE is 2,588 calories/day and I'm eating way below maintenance. What I don't want to do is suddenly increase my calories and kick myself out of ketosis. It will be slow gradual increase to see how my body responds. I would also like to increase my carb intake on workout days, by eating more avocado and maybe a little bit of berries. I'll see how all of this works out.

            I'm going to skip my normal resistance training workout on Sunday and begin on Monday. I joined a gym, which I'm excited about. I'll write more about the gym as my workouts become more intense. My goal is to get stronger, so I will begin weight training three times a week. I'll try to continue Yoga and Hiking on off days, but I'm not 100% sure.
            Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

            Comment


            • Lunch: 3:00 pm

              2 oz Tuna Sashimi, 7.3 oz Wild Sockeye Salmon, 4.3 oz Avocado, 1 Tbsp MCT Oil & EVOO, 2 Tbsp EVCO, 1.6 Tbsp Lemon Juice, 2 Brazil Nuts, 1 oz Pickled Ginger, 1 Tsp Soy Sauce

              Calories:1,222

              Fats: 99
              Protein: 64
              Carbs: 18.9 (9.5 net carbs)

              Dinner: 6:30 pm

              2 oz GF Top Round Jerky, 1 Cup Bone Broth, 2 Tbsp EVCO, 1 Tbsp EVOO

              Calories:617.4

              Fats: 53
              Protein: 35
              Carbs: 0.1


              Totals:

              Calories:1,840

              Fats: 152 (74.3%)
              Protein: 99 (21.5%)
              Carbs: 19 (4.1%)
              Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

              Comment


              • Day 37- May 26, 2013

                Measurements:6:30 AM

                Weight: 201.6
                Ketones: 3.0
                Glucose: 102

                Lunch: 12:30 pm

                4.3 oz GF Liver, 3 oz Chicken Breast, 87 g Avocado, 3 oz Mixed Baby Greens, 1 Tbsp EVOO & EVCO & MCT Oil, 2 Tsp Organic Ghee, 1 Tbsp Lemon Juice, 2 Brazil Nuts, 1 tsp Fish Oil

                Calories:1,009
                Fats: 81
                Protein: 56
                Carbs:14.1 (7.3 net carbs)

                Dinner: ended at 6:00 pm

                3 oz Hamburger Patty, 1 American Cheese, 2 slices of bacon, 69 g Lettuce Salad, 1 Tbsp Vinaigrette, 1 cup Bone Broth, 2 Tsp Fish Oil, 2 Tbsp EVCO

                Calories:821
                Fats:69
                Protein:43
                Carbs:6.9 (6.9 net carbs)


                Totals:

                Calories:1,830
                Fats: 150 (73.8%)
                Protein: 99 (21.6%)
                Carbs: 21(4.6%)
                Last edited by dob; 05-27-2013, 09:22 AM.
                Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                Comment


                • Day 38 - May 27, 2013

                  Measurements: 5:45 AM

                  Weight: 201.6

                  Workout: 7:30 am

                  First workout at the new gym. I did squats, bench press, dead lifts, and dumb bell presses. I didn't want to push it and I'm recording my sessions to check my form.

                  Squats: Bar x 5, Bar x 5, 89 x 5, 111 x 5, 133 x 5, 133 x5
                  Bench: Bar x 5, 89 x 5, 111 x 5, 133 x 5, 155 x 5
                  Dead lifts: 89 x 5, 111 x 5, 133 x 5, 177 x 5, 177 x 5
                  Dumbbell Shoulder Press: 30 x 8, 35 x 5, 40 x 5, 45 x 4

                  For squats, i need to focus on hip drive. Overall, bench was good, but I need to lay my feet on the ground. I need to keep my back straight on dead lifts.

                  I need to work in pull ups or chin ups.
                  Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                  Comment


                  • Lunch: 1:00 pm (began)

                    8 oz GF 80% Beef, 3 Free Range Eggs, 99.2 g Avocado, 2 oz Kale, 1 Cup Bone Broth, 150 g Cauliflower, 12 g Green onions, 1 Tbsp MCT Oil & GF Butter & Fresh Lemon Juice, 2 Brazil Nuts, 1 Tsp Fish Oil

                    Calories:1,418
                    Fats: 114
                    Protein:74
                    Carbs:24 (11.7 Net Carbs)

                    Dinner: 5:00 pm (ended)

                    5 oz Cooked Chicken Breast, 4 oz Mixed Baby Greens, 1 oz Avocado, 1.5 Tbsp EVCO, 1 Tbsp EVOO & MCT Oil, 1 Tbsp Fresh Lemon Juice

                    Calories:773
                    Fats: 63
                    Protein: 47
                    Carbs: 4.6 (2.1 net carbs)


                    Totals:

                    Calories:2,180
                    Fats: 176 (72.7%)
                    Protein: 121 (22.2%)
                    Carbs: 28 (5.1%)
                    Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                    Comment


                    • Day - May 28, 2013

                      Measurements: 6:30 AM

                      Weight: 201.6
                      Ketones: 2.2
                      Glucose: 88
                      Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                      Comment


                      • Originally posted by malcmpatel8
                        I wish you well.
                        Thank you.
                        Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                        Comment


                        • Day 39 - May 28, 2013

                          Measurements: 6:30 AM

                          Weight: 201.6
                          Ketones: 2.2
                          Glucose: 88

                          Lunch: 2:30 pm

                          8 oz GF 80% Beef, 2 oz 85% Beef, 2 oz Kale, 2 oz Avocado, 1 Tbsp EVCO, 2 Brazil Nuts, 1 tsp Fish Oil

                          Calories:1,036
                          Fats:85
                          Protein: 57
                          Carbs:10.7 (5.4 net carbs)

                          Dinner:7:20 pm

                          4.95 oz 85% Beef, 2 Tbsp EVCO, 1 tsp Fish Oil, 2.35 oz Rasberries

                          Calories: 665
                          Fats:54
                          Protein: 37
                          Carbs: 8 (3.7 net carbs)

                          Totals:

                          Calories: 1,701
                          Fats: 139 (73.5%)
                          Protein: 94 (22.1%)
                          Carbs: 18.7 (4.4%)
                          Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                          Comment


                          • Day 40- May 29, 2013

                            Measurements: 5:45 AM

                            Weight: 201.6

                            Workout: 6:30 am

                            Squats: Bar x 8, 88 x 5, 110 x 5, 132 x 5, 143 x3, 132 x 5
                            Bench: 88 x 8, 110 x 6, 132 x 6,143 x 6, 154 x 5
                            Dead lifts: 88 x 5, 110 x 5, 132 x 5, 154 x 5, 176 x 5

                            Workout was definitely tough. I'm feeling sore and it feels like I'm making progress. Learning the proper form is difficult as there are many variables which I need to pay close attention too. I've performed squats one time in my life for a period of 4 months using a smith machine. I didn't know much, but after reading starting strength, I realize my form was terrible. I also have never deadlifted. I have benched but never for strength. My workouts use to involve anywhere between 8-15 reps for 3 sets increasing weights after each set. I didn't realize this till now, but the way I lifted is considered cardio. Lifting for strength is definitely new to me, but it is vital for long term health as long as I don't get injured. I'm going to take it slow and easy, only increasing the weight when my form is at a point where I feel comfortable.



                            Received a pointer from one of the trainers, which was that I need to keep my neck at the same angle as my back. To do this, find a point to focus on about 6-8 feet in front. I think my neck was up as I was watching my form in the mirror, which could eventually become habitual.

                            Lunch: 12:50 pm

                            8 oz GF 80% Beef, 100 g Chicken, 6 oz Cauliflower, 3 oz Avocado, 13 g Parsley, 15 g Fresh Lemon Juice, 1 Tsp Curry Powder, 1 Tbsp EVCO, 1 Tbsp EVOO1 Tbsp MCT Oil, 2 Brazil Nuts, 1 Tsp Fish Oil

                            Calories:

                            Fats: 113

                            Protein: 78

                            Carbs: 27 (10.7 net carbs)

                            Most I've eaten in a while. I'm trying to eat the majority of my calories post workout to hopefully maintain my LBM.

                            Notes:
                            Squats - Hip Drive, Deeper, Knees Track Toes, Balance, Focus Point
                            Bench - Squeeze Back, Push Straight
                            Deadlifts - Focus point, straight back
                            Last edited by dob; 05-29-2013, 02:00 PM.
                            Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                            Comment


                            • Dinner: 6:00 pm

                              160 g Free Range Eggs, 77 g Organic Chicken Breast, 18 g Green Onions, 74 g Avocado, 35 g Raspberries, 1 Tbsp Butter, 1.5 Tbsp EVCO, 1 tsp Fish Oil

                              Calories: 825
                              Fats:66
                              Protein: 46
                              Carbs:11.9 (4.1 net carbs)

                              Totals:

                              Calories: 2,272

                              Fats: 180 (71.3%)
                              Protein: 124 (21.8%)
                              Carbs: 39 (6.9%)
                              Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                              Comment


                              • Day 41 - May 30, 2013

                                Measurements: 6:15 AM

                                Weight: 201.6
                                Ketones: 2.2
                                Glucose: 82

                                Lunch: 1:15 pm

                                90 g Chicken Liver, 145 g Chicken Thigh, 20 g Red Onion, 1 Clove Garlic, 15 g Parsley, 85 g Avocado, 3 oz Mixed Baby Greens, 1 Tbsp Olive Oil, 2 Brazil Nuts, 1 Tsp Fish Oil, 1 Tbsp GF butter, 2 slices Uncured Apple Smoked Bacon

                                Calories:944
                                Fats:73
                                Protein: 58
                                Carbs:13.6 (5.9 net carbs)

                                Dinner:6:00 pm

                                8 oz GF 80% Beef, 3 oz Mixed Baby Green, 1 Tbsp Olive Oil, 1 Tbsp Lemon Juice, 2 Slices Uncured Canadian Bacon, 44 g Raspberries, 1 Cup Chicken Broth

                                Calories: 826
                                Fats:65
                                Protein: 51
                                Carbs:9 (5.5 Net Carbs)


                                Totals:

                                Calories:1,770

                                Fats: 138 (70.2%)
                                Protein: 109 (24.6%)
                                Carbs: 23 (5.2%)
                                Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                                Comment

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