Archive for the ‘keto’ Tag

07/30/2018 Weigh In   Leave a comment

Made a little better progress this week.  My weight was 288.2 pounds, down 2 pounds from last week.  My body fat percentage went from 39.7% to 39.5% which is a 1.4 pound difference.  The .6 remaining pounds was most likely water weight. My muscle mass percentage went from 26.2% to 26.4%, which means I stayed pretty steady at 76 pounds muscle mass.

I have to admit that I’m happier about this result for a bad reason.  I was a little lax on exercising this week.  It wasn’t that I didn’t exercise.  Or that I didn’t do a good amount of exercising this week.  Honestly, though, I know I could have done better.  As I get lighter and in better shape there’s no reason why I shouldn’t be exercising longer and more intensely.

On a good note, I am noticing that my heart rate stays lower while I exercise.  This being another reason I know I should be pushing harder.  But it’s also a good sign that I’m getting fitter each day.  Definitely need to get out more and increase my jog time.

Nutrition wise, while I still need to do a better job of tracking on a more consistent basis, I am doing a better job overall of meeting my keto needs while getting more protein in.  I’ve tracked my ketone levels on meals where my protein intake was very high to see the effect and my blood glucose level still stays in the fasted range.  One reading was slightly above 100 mg/dL, but since that’s the top for when you are actually fasted I’m not too worried about that.  Especially since my lowest blood ketone reading was .7 mmol/L. Well into the ketosis range. I may try to squeeze in a little more protein but I don’t want to accidentally overshoot and ruin the results I got this week.  I wanted to be at or below 280 pounds by the time I went back to Bellingham to visit.  As that’s two weeks away I’m pretty sure I won’t make it but I’d still like to be as close to 280 as I can get.

That’s all for this weeks weigh in.  Hopefully the doubling of last weeks weight loss will be a continuing trend.  Or at least if it holds steady it’s due to greater fat loss offset by more muscle mass gains.  On the whole though still moving forward and that’s all that matters.  Take care.

07/23/2018 Weigh In   Leave a comment

The numbers are in, and I’m very happy with them.  I went from 291.2 pounds down to 290.2, so I’m down another pound.  My body fat percentage made me the happiest.  I went from 40.1% last week to 39.7% this week. Doing the math on those percentages I lost 1.6 pounds of body fat. Even though the body fat percentage points I lost didn’t differ significantly from most of my weigh ins, it just feel like I’ve accomplished more going from the 40s to the 30s.

My muscle mass went from 26% last week up to 26.2% this week.  In pounds that’s from 75.7 pounds to 76.0 pounds.  The remaining .3 pounds of gain being water weight gain.  I don’t mind my weight loss being “slowed down” by being offset buy muscle and hydration gains.  Gains in both of those categories help my body work better at reducing the area I want to go down, body fat.

One of the things I learned early on in my readings on Keto was that you have to be careful with protein intake.  That was the understanding at the beginning of the year.  As more and more people go on the keto diet, it gets researched more. One thing they’ve discovered is that the reason for keeping protein intake lower may not be true. It was believed that taking in more protein then your body needs will convert the excess protein to glucose via gluconeogenesis.  New research is suggesting that when you are keto adapted your body won’t need the extra glucose so it won’t convert the protein to glucose in unlimited quantities.  Now I’m not a doctor, but this guy is, so for a better explanation check out this video https://www.youtube.com/watch?v=Z1dyhu-VZSs to learn more.  Also, here is an article (https://www.perfectketo.com/gluconeogenesis/) that really breaks it down for you.

Why do I mention this?  I’ve been thinking of increasing my protein intake.  I still don’t track as well as I should but I do know from quick mental math that my ratios are good.  I take in very little carbs and the majority of my calories come from fat.  Based on what I learned from the research I’m wondering if I’m still not putting in enough protein to let my muscles grow optimally.  I have a ketone meter (https://amzn.to/2NDM0sW is my affiliate link) to test daily to see how I’m doing and stop it if the extra protein does kick me out of ketosis.  I’ll keep you informed of how this goes.

That combined with the increasing exercise time and intensity I’ve been managing lately will hopefully kick things back into high gear.  I have three more weigh ins before I head back to Bellingham, WA for a visit and would like it if I’m at or under 280 pounds.  I’m not stressing about this because I know it’s a long shot at this point. But it is a nice “wishful thinking” goal.  The reason is my highest recorded weight was 380 pounds.  I say recorded because after that weigh in I adopted an “ignorance is bliss” attitude towards scales.  I have no idea what my actual highest weight was. It could be 380 pounds as that was my biggest waist size as well.  Who knows?  What I do know is I’d love it if I could go back to Bellingham being able to brag I’m 100 pounds lighter than my heaviest known weight.  Don’t get me wrong, being 90 pounds lighter is still bragging rights territory, but triple digits just sounds more impressive.

That’s this weeks weigh in check in.  Thanks for reading.  I definitely encourage you to follow the links to the article and the video if you haven’t.  It’s great information. I’d appreciate it if you followed the link to the meter as that helps pay the bills.  I’m going to try and do a second post later tonight so if I don’t see you then, then I’ll catch you tomorrow.

Posted 07/24/2018 by senso1970 in Uncategorized

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07/16/18 Weigh In   Leave a comment

So little bit of bad luck this week.  I live in a relatively new neighborhood.  There’s still construction going on all around me, including digging in the ground to run lines.  And the other day one of the companies that was doing that hit the fiber optic line.  So for the past few days I haven’t had internet (or television, although I didn’t mind that as much).  Everything is now back up and running so I can do my weekly update.  And starting tomorrow I’m going to go back to trying to post daily for a week, give or take another internet knockout.

This Monday I weighed in at 291.2 pounds.  This is down 2.4 pounds from last week.  I was really shocked by this because I had moved my day off from keto up to last Tuesday.  I was meeting a friend I hadn’t seen in a long time for lunch and felt it would be easier to find a mutually agreeable place to eat if we weren’t working around my keto requirements.  Usually after a day off from keto my weight goes up.  The fact that it not only didn’t go up but it went down by quite a bit was amazing.  And it was mostly fat.  My body fat percentage went from 40.5% down to 40.1% which means I lost 2.2 pounds in fat and based on the other numbers that stayed the same the other .2 pounds lost had to be water.

At 40.1% I’m just one or two weigh ins from being under 40% body fat.  Being happy about being 40% body fat, or just under, might seem a little odd until you take into account that when I started this journey on the first day of this year I was 52% body fat.  So I’m nearly 12 percentage points lighter then when I started.  And if I make the same drop in the second half of the year I’ll be at around 28% body fat, almost half of what I started.

Looking back over the last week it’s easy to see what the culprit is for this surprise drop.  I’ve been really good about my exercise this week. I’ve added two things that are really speeding the weight loss up.  The first is I started making better use of the dip station I bought. I still can’t push my body weight up yet so what I started doing was locking my arms, picking my feet up off the ground, and then slowly lowering myself until I dropped. I could do this for a couple times before I’d go straight to dropping.   This is good, but last week I decided to add another twist.  When I get to the point where I just drop I switched to locking my arms out and then bring my knees up high as I can and then lower them.  This is giving me a great ab workout, plus tuckers out the arms, strengthening my upper body better.

The other things I started doing last week is going from walking to walking with jogging sprints interspersed along the way.  It’s not a wholesale HIIT workout but it certainly moves in that direction.  And I think the results speak for themselves. Clearly I’m burning more fat during the week then what I was during the previous weeks.  So I’ll be keeping up this practice.  I’m getting better each time, being able to jog a little faster for a little longer on each run.

This wraps up this weeks weigh in.  The next one will be just a few days away as this one got posted late due to the internet outage.  See you again for the next weigh in, and tomorrow for my next daily post.

06/25/18 Weigh In   Leave a comment

This is going to be a shorter post.  As expected my weight did go up since last Wednesday was my day off from keto.  What wasn’t expected was how little it went up.  Just .4 lbs.  Between being really consistent about exercise and mindful about the rest of my eating for the week I was able to limit the effects of the one day off.  Because the weight gain was so little none of the percentages changed from last week to this week so I won’t run the numbers like I usually do.  Hopefully next month I’ll have progressed far enough that the one day off from keto won’t result in any regain of weight, and the month after that it’ll only result in a brief slow down of my weight loss.

Which brings me to another important thing I’ve learned this week.  Being positive and making decisions that positively impact your mood and your life.  I’ve made a lot of progress since the beginning of the year with my body, but not as much with my mind.  Sure I’m generally more positive and feel better about myself, but I haven’t really devoted as much time to being more of a positive individual on the inside.  I want to try and keep the posts related to specific topics so I won’t go too far into this here, but I will elaborate in a separate post.  I just wanted to say that while it’s important to work on your body, I’ve realized that what’s on the inside is just as important.  A lump of coal in shiny Xmas wrapping paper with ribbons and bows is still just a lump of coal.  If you’re going to the trouble of creating a fantastic “vehicle” for yourself, make yourself a driver worthy of it.  Take care until next week.

Posted 06/26/2018 by senso1970 in Uncategorized

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06/11/2018 Weigh in   Leave a comment

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.

Posted 06/13/2018 by senso1970 in Uncategorized

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Discipline   Leave a comment

So I’ve been on the ketogenic diet since January 1st.  When I first started I decided to do a two day “fast” to try and switch into ketosis faster.  I put fast in quotation marks because it wasn’t a total fast.  To prime me for burning fat as fuel while still getting some calories in so I didn’t feel like I was starving I decided that I would abstain from everything but bulletproof coffees.  So I had the caffeine from coffee plus MCT oil and Kerrygold butter to help power me through.  That did make the transition easier but it wasn’t a long term strategy for success.  So on day three I started eating a ketogenic diet.  Over the course of the next week or so I fully transitioned over to being keto adapted.  And that meant slowly losing my cravings for sugars and simple carbs.  Although it got easier as I went along it still required a lot of discipline at first.  And even though I’m months into the diet and my body is happy to go along in a ketogenic state, I still occasionally get cravings.  So what keeps me from stopping off at a fast food joint on the drive home from work.  It’s the same discipline I used while I transitioned into ketosis.

One of the things that help create that discipline was certainly desire.  I was ready and really wanted to take the weight off this time.  And belief.  I truly believed that I had found the right diet that would get me the results I wanted.  I just had to stick with it.  Finally, there was Jocko Willink.

Jocko is an ex Navy Seal who’s all about discipline.  I found his book “Discipline Equals Freedom:  Field Manual” on Amazon while searching for books on discipline.  The cover image just drew me in.  It’s a simple design.  All black with the title in white typewriter lettering with a gray image of Jocko in the lower right corner. I had been also reading about Minimalism at the time and this book cover seemed to scream minimalist to me.  So I purchased it and downloaded it to my Kindle.

I started reading the book, but it was more like listening to it.  The book reads like a good friend sitting down with you to explain the concept of discipline to you.  It’s a one sided conversation of course, but why would you want to interrupt your Navy Seal pal when he’s explaining discipline to you.  They’re like the experts in discipline.  Nobody is getting in to that group without having discipline oozing out their pores.

The book is divided into two parts, Thoughts and Actions, and then finishes up with some advice on nutrition and taking care of your body.  Thoughts is about having the discipline mindset.  And if you don’t have the discipline mindset, how you go about getting one.  Actions are the works you have to perform to develop discipline.  Then comes the section I liked the most because I hadn’t expected it, the nutrition guidance.  Now he refers to it as Paleo, but he still is a proponent of a high fat, moderate protein, and low card lifestyle.  He doesn’t get into percentages so it may be more paleo then keto, but it certainly follows a keto mindset.  It makes being disciplined and staying in ketosis easier when an ex Navy Seal is pushing it as a good game plan.  The final section covering taking care of your body is the icing on the cake with some workouts at the end for the cherry.

I highly recommend this book for anyone starting a ketogenic diet or anyone just looking to keep to a tighter path in life.  Jocko preaches discipline and I think his book delivers it. If you’re interested in getting a copy of the book for yourself, here is an Amazon affiliate link for the Kindle edition.  It is also available as a hard cover for those people who still like having the book in hand. Just click on the pic below.

Monthly Update with Pics   Leave a comment

So it’s time for the monthly update and it’s a good one.  I weighed in at 298 lbs so I lost 2.2 lbs from last week and 6.8 lbs in the last month.  I think that’s a respectable number.  This brings my total weight loss to 54.6 lbs since January 1st, so just over 10 lbs a month if you average it out.  Now I realize that 6.8 lbs is under the 10 lb average but it’s better then last month at 4.6 lbs and just under the month before at 7 lbs.  So my progress is picking back up.

Body fat percentage wise I’m down to 41.4%, so .4 percentage points under last week and 1.3 percentage points for the month.  I am, however, a whopping 10.6 percentage points down from January 1st.  Pretty proud of losing double digit body fat percentage.

At the beginning of this journey I was carrying 183.4 lbs of body fat.  That’s a whole other person.  Currently I’m holding 123.4 lbs of body fat, which could be another person albeit a smaller one.  The big thing is the difference between the two is 60 lbs but the scale only shows 54.6 lbs dropped.  So 5.4 lbs was added between hydration or muscle mass, both of which are good for me.

The end of this month will mark the “halfway” point of the year.  As of this last weigh in I’ve reached 44% of my goal, or 8.8% of my goal averaged over the 5 months.  If that average holds I’ll be over the 50% mark at the halfway point of the year and that means I could actually reach my fitness goal before the years up.  I took 47 years and some change putting all this weigh on.  The thought of getting to a healthy weight in one year just blows my mind.  Doing it under a year seems almost inconceivable, but apparently possible.

Before I sign off, a little accountability. I am doing great on my exercise goals.  I’m not closing the exercise circle on my Apple Watch every day, but I am exercising every morning to start my day off right. Last week I only had one day where I didn’t reach my move goal.  And I had over 10 exercise sessions for the week.  So we’re good there.  I am, however, still struggling when it comes to logging food. I know I should but it’s tedious and I allow myself to make excuses for not doing so.  It’s a goal I’m working on but not one I’ll beat myself up about because I am making good progress overall, even if it’s not ideal progress.

That’s it for this week/month.  I’ll add the pics below for one when I was near my heaviest in 2013 (green shirt), the “beginning” pick for 2018 (The Flash), last month’s pics (red outfit), and of course this months (black outfit).  Have a great day and see you soon.

Waking up under the weather   Leave a comment

I’ve been getting in a short cardio workout each morning soon after getting up.  These workouts, using the new aerobic step I bought, run just 10 minutes.  Basically I’m getting the engine primed first thing in the morning to run smooth all day.  Between the 10 minutes of exercise and the minimum 3 minutes of cold shower I’m hitting the ground running when it comes to fat burning and ketone utilization.

This morning, however, I woke up feeling sub par.  I got in and got my cold shower and still didn’t seem to get going fully.  When I’m finding it difficult to get started in the morning and I know I got enough sleep my first thought is electrolyte depletion.  This is a real issue in the ketogenic diet because you don’t retain water as well.  And when you don’t retain water well you also tend to drain your electrolyte balance.  So I’ll take an electrolyte supplement to see if that works.  I’ve used Keto Vitals, and it’s really helpful, but for some reason shows as currently unavailable on Amazon right now.  Another good choice, which you can get from Amazon currently, is Nuun Hydration electrolyte tablets. Here is an Amazon Affiliate link for the variety pack, just click on the picture.

The flavors are pretty good, although some do have a slight bitter aftertaste.  But I’d say the aftertaste is worth it for how I feel after I take them.  It really does get me back on track most times.

Unfortunately this morning wasn’t one of those times.  And that’s when you need to make a decision.  I know you get a lot of advice saying “push through it” or “cowboy up” or any other variation on you just keep going anyway even though you’re sick.  Here’s my take on it.  If your car was overheating you wouldn’t go straight for the nearest incline, accelerating all the way.  That’s crazy because you’re likely to damage your engine.  Yet how often do we overlook that mindset when it comes to our own bodies, which I would hope are more valuable to you then your car.  When you are having trouble getting going, and you’ve taken some electrolytes to try and fix it and still can’t get going, take a hint.  I took some DayQuil for my stuffy nose and slight headache and got an extra half hour sleep before heading to work.  Could I have tried the workout anyway?  Sure I could, but why tax your body further when it’s already hurting.  When your body is telling you it needs more rest, treat it like you would your car, and take it easy on your body.  Trying to push through and get to your goal faster could wind up costing you a lot more then the slight delay would.

 

Posted 05/31/2018 by senso1970 in Uncategorized

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New Book I purchased today   Leave a comment

I follow Matt and Megha on YouTube and other social media.  Their main site is https://www.ketoconnect.net and I highly recommend it.  They are a wonderful couple and great Keto role models.  Their YouTube channel features lots of recipes and info on the ketogenic diet, but now they’ve upped the game by putting all that information into a new book, Keto Made Easy.  I purchased the Kindle edition of the book and have seen the paperback.

The book has a quick intro to the ketogenic diet with helpful tips on how to transition over, but the majority of the book is recipes to try on the diet.  If you want a nice and glossy looking book the paperback does look sharp and is well laid out.  But if you just want the info I’d recommend the Kindle version.  It does have color pics of the recipes if you are using the Kindle app on your tablet or smartphone and it has the added benefit of a clickable table of contents to take you right to each recipe.  It has breakfast items, baked goods, keto versions of popular take out, and most importantly, desserts.

If you’re interested in getting your hands on a copy, and supporting some really nice folks who have been very good for the keto community, here is a link below.  This is an Amazon affiliate link so keep that in mind when you click.

Posted 05/27/2018 by senso1970 in Uncategorized

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05/21/2018 Weigh In (with pic)   Leave a comment

So I usually wait until my monthly update to add pics but today’s weigh in was a milestone so I wanted to add a comparison pic.

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So the pic on the right is from Dec. 12, 2013.  My friend Whitney and I were out on a walk in a nearby park and we took this picture before I climbed the stairs, I lovingly refer to as the Staircase of Death, near the end of our walk.  I did get to the top of the stairs but I was winded and had to take a minute to recover to walk back to her place.  I don’t know my exact weight in that picture because I didn’t weigh myself back then, mainly because of the theory that ignorance is bliss.  But I’d wager I was pretty close to 360-370 lbs at that time.  Fast forward to the pic on the left which was taken this morning.  I did my weekly weigh in and my hopes of matching last week’s progress were realized.  I weighed in at 299.2 lbs.  I actually can’t remember when the last time my weight was below 300 lbs, it’s been so long.  That means I lost 3.2 lbs last week brining my total to 53.4 lbs lost since January 1st.  And my body fat percentage went down to 41.5%, from last week at 42.2%.  So crunching the numbers I actually lost 3.4 lbs of body fat so I gained .2 lbs in either muscle mass or water.

The bigger picture is this, although I don’t have access to the Staircase of Death anymore because I live in a different state, I rest absolutely assured I could climb those stairs right now and just keep walking back to her place.  Would I still be catching my breath at the top, you betcha.  Would I have to stop a couple times along the way to get up them, probably not.  The thing is my overall health has improved a lot since that picture was taken because of the keto diet.  Do I know if that means you’ll have the same success.  Nope.  We’re each different.  Would I recommend you trying and sticking to keto to find out, yup.  And sticking to it is the key.  In the nearly 5 years since I took that pic I have tried to lose weight a number of times.  And I’ve had some success.  But I’ve also lost ground and gained some weight back.  Each time though I moved a little forward and didn’t get discouraged.  And then I found keto.  But I wouldn’t have found keto had I just given up because I doubted myself or my ability to eventually get the weight off.  I’m going back to Washington State to visit in August, where the Staircase of Death is, and I’m looking forward to climbing those stairs because how great I’ll feel at the end of that climb will outshine any negative feelings I’ve had along the way to get there.  And that’s why I keep moving forward.

Because this is an accountability blog I will add here at the end that I don’t feel I met my exercise goals this week and kick myself a little bit because if my progress was that good without meeting the goals who knows what I would have accomplished had I done so.  Next week I won’t have to make this admission again I assure you.