Bible:  Ezekiel 14,15, 16

Exercise;

• 10 squats (I just use 15 pounds on barbell)
• 10 bench press (same amount & same barbell)
• 10 deadlifts
• 30 min brisk walk outside

Meals:

Breakfast– 2 eggs cooked in coconut oil & 2 sausage patties

Coffee & 1/2 tsp coconut oil, 1 T cream & Da Vinci s/f vanilla syrup

Lunch: left over spaghetti squash & spaghetti sauce

Fudge:1 fudge piece from the ice tray:  5 oz Ghirardelli 72% cacao chocolate, melted with 1 c coconut oil.  Put some coconut & chopped walnuts in bottom of 2 ice trays.  ladle chocolate mixture into each of the ice tray openings, add a couple of pecans & put in freezer

Dinner:  Burkett Beef Pot Roast from Sam’s club.  I just heat it in the crockpot (inside crockpot liner)

• made cole slaw – sliced very thin slices of cabbage & then chopped into about 1″ lengths.  Make a mixture of 3/4 c canola mayonnaise & 2 T vinegar & 1 T DaVinci s/f vanilla syrup.  Mix mayo and then add cabbage.  Let sit about 1 hour before eat.

Snacks:  little cheese, omega 3 & bicarb soda when woke in night and I fell right back to sleep

Ketones  .7