Good morning and Happy Fathers Day to all those dads out there in America. May your day be filled with socks, ties, undies and Keto breakfast.
Today is Leg Day (we have a love-hate relationship.) He hurts me week after week yet I keep going back for more. I think I need counseling.
Squats: Warm Up Sets (5 sets )
Box squats working sets
Leg curls 1 leg
Seated calf raise
Bulgarian split squat
You have to then ask yourself what idiot would do wall squats to finish .. Well, that idiot would be me.
Wall squat ( 3 sets)
With my Leg training done and a few personal bests on my lifts it’s time to think about preparing my first meal.
10:30 am: First meal
We have added my spin on Michelle Rock’s egg yolk coffee. I’ve then used the egg white to make scrambled eggs (bacon, garlic, tomato, capsicum, chilli) and my wife’s lovely waffles.
After my meal I caught up with a friend in America on the internet who also does keto. It’s great to be able to call someone free via messenger, viber, Skype. Makes it easy to keep in touch. Signal was a bit iffy but it was great to touch base rather than typing and fixing autocorrect every second line.
It’s just after 1 pm and time for lunch. Today will be tuna salad.
I also had 2 panna cotta. This brought up my fats.
Net carbs 5.2
Funny how a 400 calorie meal can fill you up. Just goes to show how filling green leafy veggies can be to keep you satiated. They really are a big part of a ketogenic lifestyle.
It’s almost 4 o’clock and it’s damn hot so I thought why not make a smoothie. Protein powder, almond milk, spinach, coconut oil and ice.
Time to do some research. A friend of mine was mentioning to avoid macadamia nuts with regards to testosterone (afterall I am a male that trains.) I didn’t find much info while researching but then I came across the following article.
It’s always good to have an open mind and a willingness to learn when a suggestion or a topic is raised. Then go do some research. So with this he may be on the money.
It’s almost time for my last meal of the day.
This will be roasted chicken with some green beans fried in butter. Macadamia nuts with 1 chocolate fat bomb.
I was slightly under my calories today: 2939
Protein slightly higher: 156.6 g
Fats slightly under: 247.4 g
Carbohydrates: 24 g
Overall another great day.