Random: 31/05/2015

/hihi OK, obviously a ketogenic lifestyle is the best thing that's ever happened to me but I'm not the best thing that's ever happened to it.

I find myself struggling because I lose  the path, go off track as a result of giving myself a "cheat" treat but there's no such thing... I cannot deviate from this, not even once because I never get back. I always have to start over.

Today is Day 1 of my 30 days of strict keto track and one thing I need to remember is that I must give up on soda (even TaB with its empty Carbs and Calories) and go easy on the yogurt (dairy) with my homemade low carb granola.

I'm also incorporating some exercise (finally!🔥)... It's not much but the past 3 days I've done SQUATS and so I've built a complete routine that I'm starting this afternoon (5 days a week / weekdays) for up to 60 minutes maximum.

Exercises include:
Squats, ski steps, lunges, resistance bands training, butterfly flutters, sit ups etc
I'm not a cardio person so...

/sweat
I haven't weighed in in over 2 weeks and I'm not worried about that - I just need to trust and follow the process

I also need to frequently visit this blog to keep account of everything I eat and all my activities.
My current goal or target with exercise is to lose at least 12,5 kg in 3 months (end of September) and this is a reasonable goal I think. All I need to do is to commit to my exercises regularly - no excuses!!!

I'm still using the Bacon & Butter book and Keto Clarity book for reference ...

Fitness Challenge (May 2015)

May 2015 Fitness Challenge
Fitness Session:

• Cycle for 15 minutes (moderate)
• Ski Steps for 20 minutes
- 20 second ski steps
- 10 second rest
• Squats (20 minutes)
- 20 second squats
- 10 second rest
• Resistance Bands Training
- 20 reps of each workout
- 4 sets of each workout

Maximum 1 hour full session – including stretching, warming up and cooling down

Five Weeks of Tracking Calories

I'm on Week 6 and it's going better - will post macros (protein, fat and carbs at the end of the week).

I'm trying to keep carbs (not net) at 18g (or below) per day

Keto Calculations

BMR: 1953
To lose 1 lb per week: 1453 (a 500 kcal cut from the calories I need everyday)

Complete macros:
Daily caloric intake: 1453 kcal
Protein: 82g [22.5%]
Carbs: 18g [5%]
Fat: 117g [72.5%]

Ketogenic ratio of macronutrient: 1.85

* Must be over 1.5
* Do not overeat protein as it will produce glucose and throw you out of ketosis

Info & Calculator found on: http://www.mydreamshape.com/keto-calculator/

Formula used: 

Calorie-cutting:

(500x7=3500/week, so I should lose about 1 pound)

Weigh In: 17/05/2015

I have been careless with my diet choices and have backslid as a result.... but this won't happen again

I weighed in sometimes during the course of last week and I was at 121.8kg - I felt my skeleton exit my body in shock... /shock ... not true shock of course because I know what I'm doing wrong.

New start, new choices... and I will try to make the best ones!

Keto on, keto-people!

Program Reboot

/hihi

Plan:

1. Start keto over from scratch and forget all the 'staples' I decided on and follow the plan
2. Create a 15g carb (not net carb) 3-week plan and follow it for at least a 45 days
3. Add 5 days of exercise (nowloss.com)
4. No cheating days /please ever (This is a complete conversion to a keto lifestyle not a 'diet'
5. Re-do calculations on keto calculator + ketonix website
6. Meditate on my goals as a reminder of what I need to achieve everyday
7. Intermittent Fasting (15hour fast with last meal before 20h00 and first meal at 10h00) a few times a month
8. Do a Fat Fast a few times a month if necessary (The idea is that you eat about 80-90% of your calories from fat while keeping your calorie intake low, up to 1000-1200 kcal a day. This fast should be followed for no more than 3-5 days)

I can't give up on this lifestyle because it's the most easiest and convenient from all I've ever tried!

A bit off track

I've gone a bit off the rails on my keto lifestyle but now I'm back. My life's been a bit hectic, almost unmanageable but it's gotten better - I've managed to get one thing out of the way.

I'm more than interested in working out at least 3 times a week...
Monday - Strength
Wednesday - Cardio and a bit of strength
Friday - strength

I'm still working out the details of my program but I'm happy to start soon. It's winter here and it's freezing - so if I can't wake up to train in the mornings, I'll have to do it in the evenings. And besides, three days a week isn't bad for a start.

So today is day one of my ketosis challenge - 15g net carbs max for as long as I can track it....

Today:
B/fast - 250ml High Fibre Blueberry Smoothie + 1 cup oolong tea
Snack - biltong
Lunch - 1 medium avocado + 1 sausage + 1 cup oolong tea
Snack - 20g nuts
Dinner - (undecided, but leaning towards trying a shrimp recipe...)

Keto on!

Recipe: Blueberry High-Fibre Smoothie

This is a great smoothie recipe, high in fibre - it makes 7 servings (250 ml) and is awesome for breakfast especially in summer

Ingredients:

6 teaspoons psyllium husk fiber 

1 cup blueberries

50g fresh cream

250 g coconut cream

1 liter water

2 frozen banana

1 avocado

Random: Stats

Macros from Sunday to today... Will check net carbs on the weekend or last day of the week as usual but this week was about keeping my carbs low... And not look onky at net carbs (taking fibre into consideration)

It's been easier than I thought it'd be....

Keto on!

/please

Meals - Weekend (3)

Random dishes/recipes I made this week....oh, plus my salami low carb pizza and crunchy granola...

Week 3 Macros

/hihi This week was NOT planned, or rather even though my meals were planned I ended up changing the meals out of convenience. It doesn't look good. Week 4 has to look great...

Week 3 SD: 25-04-2015
Week 3 ED: 01-05-2015

Sunday :(
Net carbs: 31g
Fat: 100g
Protein: 107g

Monday :(
Net carbs: 37g
Fat: 117g
Protein: 43g

Tuesday :(
Net carbs: 31g
Fat: 126g
Protein: 133g

Wednesday :(
Net carbs: 61g
Fat: 66g
Protein: 70g

Thursday :(
Net carbs: 51g
Fat: 79g
Protein: 73g

Friday :D
Net carbs: 15g
Fat: 120g
Protein: 82g

Conclusion / Lesson:
Not following the plan is a terrible idea... /shock
Learn to love avocadoes, especially for breakfast!!!