Exercises: did MWF with 20# on barbell
- 10 situps
- 10 deadlifts
- 10 squats
- 10 bench presses
Meals:
- Mon –Dec 29
- 5 lil smokies bfst, 1 egg, 1/3T coconut oil, 1 pat butter
- coffee, 3 oz filet, 6 Brussels sprouts, olive oil, butter
- pumpkin seeds, avocado,
- meatloaf with oven fried turnips, lettuce & spinach w Newmans Caesar dressing & 14 smokehouse almonds
- 110 fat,
- 62 protein,
- 42.7 carb- 18.9 fiber = 23.8 net carbs.
- At night glucose 93 and ketones 1.9 (93/18 = 5.166 mmol) So, 5.166/1.9 = 2.72 – ratio blood glucose to ketones. Try for 1
- Tues- Dec 30
- 1 egg w coconut oil, 2 Tennessee pride frozen patties
- coffee
- meatloaf, turnips, smokehouse almonds,
- macademia nuts, low carb brownie in cream,
- tuna salad, salad w Caesar dressing, brie & butter & s/f boysenberry
- 132 g fat
- 61.5 g protein
- 18.3 g carb- 7.8 g fiber = 10.5
- glucose 88 and ketones 4!!! (Seyfried formula 4.89/4 =1.2!!!)
- Weds – didn’t keep track but glucose at night was 89, ketones 2.7 = Seyfried formula 1.83
- Thurs Jan 1
- coffee w coconut oil, cream, stevia
- Scrambled eggs with Zucchini & Cheddar,
- tuna salad (3 oz), Macadamia nuts, pecans, brownie w cream
- bowl of gumbo
- 138.8 fat
- 42.4 protein
- 34.3 carb-8.7 fiber = 25.6 net carb
- glucose 96 ketones 2.6 ( 96/18=5.33)/2.6= 2.0
- Friday Jan 2
- 1 egg w coconut oil, 2 Tennessee Pride frozen patties\
- coffee
- tuna salad, 1.1 oz cream cheese, pumpkin seeds
- 2.5 oz filet mignon, salad, asparagus
- 1/2 c unsweetened almond milk w DaVinci pumpkin pie spice
- 9 pecans, 3 oz avocado, 2 T cream
- 112 g fat
- 58.1 g protein
- 24.4carb- 11.1 g fiber = 13.3 net carbs
- glucose-99, ketones 1.9 (5.5/1.9=2.89
- Saturday Jan 3
- coffee, coconut oil, cream, stevia
- egg in coconut oil, w 2 Tennessee pride links
- 5 Lil smokies, 19 pecan halves, 1/2 avocado,
- low carb brownie, butter, heavy cream
- meatloaf, 5 Brussels sprouts, salad w Caesar dressing
- 138 fat
- 53.5 protein
- carb 30.7-11.6 = 19.1 net carbs
- glucose at night 95 ketones 3.3 (Seyfrieds number 1.59)