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  1. #181
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    Day 34 - May 23, 2013

    Measurements: 6:25 am

    Weight: 203.6
    Ketones: 2.4
    Glucose: 95

  2. #182
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    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%)

  3. #183
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    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 at 08:45 AM.

  4. #184
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    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.

  5. #185
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    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.

  6. #186
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    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%)

  7. #187
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    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 at 09:22 AM.

  8. #188
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    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.

  9. #189
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    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%)

  10. #190
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    PrimalCon New York
    Day - May 28, 2013

    Measurements: 6:30 AM

    Weight: 201.6
    Ketones: 2.2
    Glucose: 88

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