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  1. #191
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    Primal Fuel
    Quote Originally Posted by malcmpatel8 View Post
    I wish you well.
    Thank you.

  2. #192
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    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%)

  3. #193
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    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 at 02:00 PM.

  4. #194
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    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%)

  5. #195
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    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%)

  6. #196
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    Day 42- May 31, 2013

    Sorry that I didn't post all day yesterday, I was caught up and busy. I also ate out with my GF and her son at a local rib restaurant. I decided to not worry too much about my WOE last night and indulged on some Beef and Pork Ribs.

    Measurements: 6:00AM


    Weight: 203.8
    Ketones: 2.2
    Glucose: 104


    I didn't measure my body today since my workout schedule has changed to MWF. I will be measuring myself on Sundays now. I also don't know why my weight increased dramatically and my blood sugar was so high. It might be that I have began eating some raspberries. I'm also thinking that since I changed my workout regiment, it may be causing some additional stress to my body. My resistance training program has changed from once a week to three times a week.


    Workout: 6:30 am

    Squat: 44 x 6, 88 x 5, 110 x 5, 132 x 5, 154 x 4, 143 x 4, 132 x 4
    Bench: 44 x 8, 88 x 8, 110 x 7, 132 x 6, 148 x 5, 137.5 x 7
    Deadlifts: 88 x 8, 110 x 5, 132 x 5, 176 x 5, 198 x 5

    My form is becoming more consistent and I'm getting use to the movements.

    Lunch: 1:30 pm

    150 g Organic Chicken Thigh, 154 g Wild Pacific Salmon, 138 g Cauliflower, 15 g Parsley, .3 Tbsp GF Butter, 1 Tbsp MCT Oil and EVCO, 2 Tbsp Olive Oil, 92 g Avocado, 2 oz Mixed Baby Greens, 1 Tbsp Lemon Juice

    Calories:1,227
    Fats:96
    Protein:75
    Carbs:15.8

    Dinner:8:30 pm

    Like I said previously, I ate a a rib joint and indulged on a pretty hefty 8 inch short rib, which was partially shared. Pretty darn good and worth it. I also had 6 baby back ribs. I did not have any of the sides, which consisted of corn bread, mac n cheese, and the fries. But the sides did look very tempting. I came home and wasn't sure if I ate enough fat, so I immediately ate a table spoon of EVOO and EVCO. After I ran some estimates of what I ate and realized eating the EVOO and EVCO was unnecessary as the short rib and baby backs had plenty of fat in them. So the following numbers are estimates only and are probably pretty inaccurate. I figured I'll probably be knocked out of ketosis and will have to adapt for the next 3-6 days.


    1 Tbsp EVOO and EVCO, 8 oz Beef Short Rib, 7 oz Baby Back Ribs

    Calories:1,977
    Fats:173
    Protein:76
    Carbs:29


    Totals:

    Calories:3,218

    Fats: 270 (75.5%)
    Protein: 152 (18.9%)
    Carbs: 45 (5.6%)

    After running my numbers, I realized my ratios were still in line with a ketogenic WOE.

  7. #197
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    Day 43 - June 1, 2013



    Measurements: 6:00 AM


    Weight: 202.4
    Ketones: 4.3
    Glucose: 77


    I'm shocked that at all of the above measurements, since I indulged last night. I was expecting to be knocked out of ketosis and my weight would have gone up.

  8. #198
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    Lunch: 2:30 pm

    142.5 Ahi Tuna Steaks, 88 g Mixed Baby Greens, 1 Tbsp MCT and EVOO and EVCO, 1 cup Coconut Milk, 2 Brazil Nuts

    Calories:633
    Fats:53
    Protein: 36
    Carbs:3 (2.1 net carbs)

    Dinner: 7:00 pm

    4 oz Baby Back Ribs, 156 g Dark Chicken Meat, 2 cups Chicken Stock, 1 cup Coconut Milk, 1 Clove Garlic, 35 g Carrots, 22 g Scallions, 20 g White Mushrooms, 4 g Parsley, 1 Tbsp EVOO and EVCO, 1 Tbsp Lemon Juice, 2 Tsp Fish Oil, 66 g Raspberries

    Calories:1,081
    Fats:83
    Protein:66
    Carbs:17.7 (11 net carbs)

    Totals:

    Calories:1,707

    Fats: 135 (71.2%)
    Protein: 102 (23.9%)
    Carbs: 21 (4.9%)

  9. #199
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    Hi dob!
    Good to see you are still committed to your goal. I was up some when I got back home; I am all over the place with work and it is time to get on track again. I am at 222 and was at 220 when I left almost a month ago! I miss coming on here as it helps motivate me and provides a focus. I have days when I don't feel so great and it is when I have too many carbs. I will start tracking again tomorrow. I have tried to convince my friends of this way of eating but they just made pie!!!! Nice that you are able to have a trainer and get to the gym.

  10. #200
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    I forgot to mention that my travels took me to northern Saskatchewan and I came home with Caribou meat. I want to add more wild meats and fish to my diet,

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