Time for the weekly weigh in. This week I dropped 1 lb, taking me down to 297 lbs. My body fat dropped from 41.4% to 41.1%. That means I went from 123.4 lbs of fat to 122.1 lbs. So I actually lost 1.3 lbs. Using the muscle mass percentage the scale gives I had 75.4 lbs last week and 75.7 this week so the .3 lbs extra was a gain in muscle, or gainz if you use Instagram a lot.
Personally I’m ok with my weight loss clocking in a little slower due to muscle gains. It’s only a matter of time before those gains start to add up and begin accelerating the fat loss.
For the exercise update I’m glad to state that it’s only gotten better. I hit the 30 minute exercise goal on my Apple Watch 5 of the 7 days last week. Met my Move goal 6 of the 7 days, and got my Stand goal every day. So on 5 of the 7 days I closed all 3 rings. So very happy with that progress. On a side note I have noticed that my heart rate as I exercise is starting to go down. Good from a getting healthy perspective, but not so good on an achieving the move goal perspective. If my heart rate is naturally lower more often I may look into dropping the daily move goal to adjust for the greater efficiency.
Still struggling with the meal logging. I think my biggest catch is that I just don’t measure everything I eat as religiously as I did when I first started because I just focus on the macro ratios as opposed to the sum total. I’ve cut back on the protein a bit as I’ve learned in my keto studies that more research is showing how muscle sparing keto is, thus lowering the actual need for proteins.
My final addition is a decision I made regarding supplements. I’m still going to take a multivitamin. I’m still on the fence on the PQQ and CoQ10 I take for mitochondrial support but will probably stop taking them. And I’m definitely giving up on the rest as I run out of them. Which is mainly the exogenous ketones and the BCAA powders. I’m doing this for two reasons. 1st, and most obvious, is to save a little cash. And by a little I mean a lot. Both of them are pricey unless you buy the cheap no name brands, and then you’re probably just wasting money anyway. 2nd, I’m just not sure I need them anymore and am taking them more out of habit. As I mentioned earlier, more and more research is showing the keto is muscle sparing, so that gets rid of the original reason I took the BCAAs. And the ketones, well at this point in the ball game I’m getting blood ketone readings well into the ketosis range, even on days I don’t take them. So why supplement with a product I’m already producing enough of naturally.
And I started using the Ketolent Keto Shake from Keto and Co a bit ago. If you’d like to try it here is an Amazon Affiliate link:
I view this more as food then supplement, just packaged in an easy to use design. I get a 400 calorie meal with most of that coming from fat in an easy to make shake. The link takes you to their product where you can decide if you want the whole starter kit or just the ingredients. Basically the difference is you get a nice Ketolent embossed Blender Bottle to make the shake in with the starter kit. Also, it defaults to chocolate but I much prefer the vanilla. For one you can flavor it yourself with cinnamon or pumpkin spice or whatever you prefer. Doesn’t work as well with chocolate. Plus I’ve found the vanilla just mixes way easier. I’ll keep taking this because it’s good at keeping my macros right, and frankly it’s just delicous.
So that’s this weeks update. I’m intending to do another post tomorrow on another self improvement plan I’ll be starting soon. I want to keep the keto updates separate from these other ones even if they are all on my same blog post. Take care and see you at next week’s weigh in.
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