Day 32 – First month done

Good morning everyone. Thanks for being a part of my keto journey so far.

Judgement day.

Sit back and relax. This shit’s about to get real!

This morning I did the following measurements;

My weight (I’m only doing it because of the blog),

 My body fat using body calipers and body  measurements.

My body fats down from 10 to 8.42%. I use the Jackson/ Pollock  procudure.. I’m personally happy with a range  between 9-11% bodyfat.

Weight is up 0.65 of a kilogram.( Don’t forget I’m doing maintenance.) I will increase the calories to a surplus of around 6% in a month’s time. I have no set weight as a target as long as I maintain my goal to build a bit more muscle while maintaining a body fat under 10%. While getting my waist down to around the 31/32 inch mark by november 17.

The measurments show how detrimental relying on scales alone can be. I gained weight. But I’ve actually lost 3.2 pounds fat and gained 4.6 pounds muscle ..

I will add blood pressure and glucose readings tomorrow. Unfortunately, with the Ketonix failing I will have to wait for the replacement before I can re document Acetone levels. But that’s life.

One month down, what would I change?

Macros

As mentioned earlier I’ll do another month at maintenance. I’m happy with the overall progress over this month. Then increase calories by 6%.

Supplements

In the beginning  I did take 2 supplements for training and explained why. In retrospect, I would not use BCAA ( branch chan amino acids) as  we get them naturally from food. Creatiine is a personal choice for me. It causes issues. I rather spend this money on better quality food choices.

Fasting

I’m still a strong believer in nightly fasting and recommend the 16/8 method. This gives you an optimum eating window of 8 hours. While long fasts are promoted, (especially by Dr fung supporters for the benefits of autophagy) this can be done by training as well, and other methods. I might subject my self to another 3-5 fast down the track for the benefit of the group. But I think this is pointless to my goals. I did a 3 day fast. Yes, I lost weight but after it was finished, I ended up gaining more weight than when I started and it took another 3 weeks to get my metabolism back to my pre fasted state .

With everything I’ve read and self tested, I more so believe in Dr Stephen Phinney’s studies on long term fasting and for me his research confirms what I found.

Training 

My training has changed this month, more so due to age. Higher reps and less weight.  This gives the added benefits of less stress on the joints while providing the added benefit of cardiovascular workout. Changing my abdominal workouts to my non training days makes sure all my workouts don’t exceed one hour. I must admit not every non training day I have gone for a walk or a run. If anything, that  gave me time to think. (so I’ll may do more walks. You don’t need cardio to get a 6 pack.)

Food

food choices I would not change a thing. It really is what works best for you..I will be going dairy free starting tomorrow, not out of necessity but to explain and show why it may be the difference to weight loss stalls and also gives you a different option when doing the keto lifestyle.

My food choices:

FAT:

I’m happy with this.

I’ve done a blog  post on fats. We use mainly coconut oil, butter, and olive oil for salads (there’s debate on this for cooking) fatty cuts of meat (for us, pork belly), avocado (locallly grown), fat bombs, eggs and cheese.

There is so much debate on fat bombs. There’s hardcore keto supporters, bacon experiment, dairy free, IIFYM ( if it fits your macros) and so many others. For me fat bombs work. My fat intake is over 260 grams. That’s around 80% of my calories per day. There’s only so much oils and fats you can add to cooking and I’m not chewing on a stick of butter.

Again everyone is different and I respect that but it works for me. There’s no difference adding extra coconut oil to the pan when cooking  or freezing it to make a fat bombs. Yes it has a few drops of stevia. I.need the fats and alot of good quality fats end of story.

Coconut cream, coconut oil play a huge part in our success. Coconut oil is a natural MCT, has a high smoke point and goes great in coffee. If you want to drink it straight (again I’d rather a fat bomb) add some lime.. and stir or shake.

Meat:

Pork, bacon, chicken, salami are our staples.We also incorporate fried fish and sausages. Beef is an expensive luxury and we don’t have minced beef available.

Fruits:

Such a shame that we have such fantastic fruits in Thailand  but it is what it is. Berries are our fruits and we buy them frozen, high in antioxidants and we again use sparingly .

Sweeteners

We use stevia drops, until recent we could only get a stevia blend.Thankfully now I have an option without paying extra tax of getting them delivered, thank you iHerb.

Sometimes we forget it’s not just about the food it’s also what fits into your budget ..That can play a huge part.

A new month ahead. New challenges and new recipes .

But wait there’s more …let’s add today’s food , my last day before going dairy free.

First meal, pancakes with blueberries, chocolate sauce (our recipe will post) and halloumi cheese. I also had a bullet decaf (2 tablespoons of coconut oil, not butter.. shaken not stirred )

 

Protein : 40

Net carbs : 8.6

Fat : 121.7

Calories: 1256 .

Lunch will be chia pudding. You’ve heard of 50 shades of grey, this is 3 shades of chia.
  

This really was lovely. It brought back memories of eating Neapolitan ice cream as a kid, the creamy vanilla rich chocolate and the smooth strawberry..You see when chefs talk about tasting food and envoking certain memories this did the trick.In a word, Wow!

Protein: 11.9

Net carbs: 7

Fat: 63.3

Calories: 65988

This afternoon we decided to make pork crackling.

Protein: 13.5

Fat: 16.8

Calories: 204

Dinner tonight was roast chicken with some greens. Sorry for the lack of photos but the internet has been off most the day.

Protein: 39.2

Net carbs: 0.9

Fats: 55

Calories: 656

Thanks again for all the support leading up to our first month.

Greg 

 

 

 

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