Bible: 1 Corinthians 14:1-15:34,
Note- if you go to www.calorieking.com You can look up carbs in most food. I need about 62 g protein & 25 g carbs- 5 g fiber
Exercise: (3920 steps)
- 10 sit ups
- 10 deadlifts
- 10 squats
- 10 bench presses.
Meals with carbs
| breakfast: | calories | fat | carbs | fiber | protein | ||
| 2 | 2 eggs | 155 | 10.6 | 1.1 | 0 | 12.6 | |
| 1 tsp | 1 tsp coconut oil | 40 | 4.5 | 0 | |||
| 1 oz | 1 oz double cream brie | 100 | 9 | 1 | 0 | 5 | |
| 4 | 4 green olives | 25 | 2.5 | 0.6 | 0.5 | 0.2 | |
| 8 oz | 8 oz coffee | 2 | 0.1 | 0 | 0 | ||
| 1T | 1 T heavy cream | 52 | 5.6 | 0.4 | 0 | 0.3 | |
| 1 tsp | 1 tsp coconut oil | 40 | 4.5 | 0 | 0 | ||
| 1/2 T | Da Vinci s/f syrup | 0 | 0 | 0 | |||
| 1 | low carb brownie | 44 | 4.3 | 1.3 | 0.6 | 1.1 | |
| 4 oz | 4 oz cooked hamburger | 190 | 11.4 | 0 | 20 | ||
| 1 T | 1 T ricotta cheese | 27 | 2 | 0.5 | 0 | 1.7 | |
| 1/4 c | 1/4 c tomato sauce | 15 | 0.1 | 3.5 | 0.9 | 0.8 | |
| 1/2 c | 1/4 c spaghetti squash | 21 | 0.2 | 5 | 1.1 | 0.5 | |
| 1 T | 1T Parmesan | 22 | 1.4 | 0.2 | 0 | 1.9 | |
| 1 c | lettuce | 8 | 0.1 | 1.6 | 0.7 | 0.5 | |
| 8-Jan | orange bell pepper | 6 | 0.1 | 1.3 | 0.2 | 0.2 | |
| vinegar | 0 | ||||||
| 1 | brownie | 44 | 4.3 | 1.3 | 0.6 | 1.1 | |
| 4 | 4 almonds | 28 | 2.4 | 0.9 | 0.6 | 1 | |
| 1 | oz brie | 100 | 9 | 1 | 0 | 5 | |
| celery | 1 | 0.1 | 0.1 | 0.1 | 0.1 | ||
| 3 oz | meat | 150 | 9 | 0 | 0 | 15 | |
| 1/8 c | tomato sauce | 7 | 0.05 | 1.7 | 0.4 | 0.4 | |
| 1c | salad | 8 | 0.1 | 1.6 | 0.7 | 0.5 | |
| 1 T | olive oil & vinegar | 100 | |||||
| 4-Jan | kale | 8 | 0.1 | 1.7 | 0.3 | 0.6 | |
| 2 oz | Macademia nuts | 126 | 13.4 | 2.4 | 1.6 | 1.4 | |
| 1319 | 94.85 | 27.2 | 8.3 | 69.9 | |||
| TOTAL CARB | 18.9 | ||||||
| Protein | 69.9 | ||||||
Ketones: .6