I'm on day 6 of officially tracking my progress with nutritional ketosis (nk). I'm following what has been prescribed by phinney and volek's book, the art and science of low carb performance, peter attia, jimmy moore, mr sisson and many others. I began in Feb 2012 with the Atkins Induction. did that for 45 days, switched to atkins owl, then learned about primal and stayed primal for the last year. I lost 30 lbs in the first 3 month and maintained at 212 +/- 5lbs until I began with NK.

I'm 6'2". Starting weight was 213 lbs. I'm currently 20.8% body fat (using calipers). I would like to be at 10% body fat with a final weight between 180 to 190.

My plan is to stay in nutritional ketosis for 90 days, keeping track of my weight, glucose, ketones, body fat %, food intake, macro-nutritional distribution, and any thoughts. If anyone would like to join me on this journey please do. I'm not an expert so I won't be giving out advice, but feel free to comment or ask questions. Please be supportive and positive. It's already hard enough that I have to watch my GF eat chocolate, ice cream, cake...etc. I'm getting use to this way of eating and feel pretty darn great.

I'll try to post daily. Here are my stats for the day:

Day 6

Measurements: 7:00am
Ketones: 1.3
Glucose: 102
Weight: 209.8

Breakfast: 8:30am

Coffee - 2.5 oz Espresso, 1 Tbsp Butter, 2 Tbsp MCT Oil, 2 Tbsp Coconut Oil, 2 Tiny Scoops of Pure Stevia Extract
Breakfast: 3 Organic Free Range Eggs, 3 oz Grass Fed Beef, 97 grams Organic Tuscan Kale, 1 Tbsp Butter, 25 grams Fresh Squeezed Lemon Juice, 1 Cup of Free Range Chicken Broth, 1/4 Tsp Himalayan Salt

Calories: 1,100
Fat: 104
Protein: 38
Carbs: 13.9 (Net 11.8)

Snack 1:30 pm

40 grams of Avocado, 1 oz of crispy chicken skin

Calories: 208
Fat: 18.8
Protein: 7.2
Carbs: 3.4 (net carbs .7)

Dinner: 6:00 pm

5.1 oz of Chicken Thigh Meat, 4 oz. Mixed Baby Greens, 1.8 oz Avocado, 4 Tbsp Olive Oil, 1.5 Tbsp Organic Apple Cider Vinegar, 1 Tsp Fish Oil, 1 Cup Free Range Chicken Broth, 1/4 tsp Himalayan salt

Calories: 924
Fat: 84
Protein: 40
Carbs: 7.8


Calories: 2,232
Fat: 207 (80.8%)
Protein: 86 (14.9%)

Carbs: 24 (4.4%)

Supplements: (I'll post this once unless it changes.)

2 Tsp Fish Oil
500 mg Chelated Magnesium (split one before breakfast, one after dinner)
500 mcg of Iodine
2 Brazil Nuts for Selenium
500 mg of Curcumin
3,500 iu Vitamin D
400 iu Vitamin E
100mg CoQ10 as Ubiquinol
2 Dr. Shulze Formula #1
Using Sauerkraut as a Probiotic, but am considering purchasing it as a supplement.
Also considering vitamin C since I'm not eating fruits until I reach my ideal size.