Week 2- day 3

Morning Peeps.

Today’s been a crappy morning literally and physically. Last night I had a bit of a tummy upset and also this morning. So no ab work the last 2 days and today is my back workout.

So with butt cheeks clenched let’s do this.


Australian Pull-ups: 5 sets 20 reps( with added weight)

Wide grip pull-ups: 3 sets 10 reps

T-Bar Row: 3 sets RP ( reverse pyramid) 6,8,10

Upright rows: 4 sets 10 reps

Pull-ups: 3 sets 10 reps

Seated Row: 4 sets 10-12 reps

Again a few increases in reps today, which surprised me considering how I felt.

With training over with, it’s time for my first meal.

Chicken, basil, tomato Thai omelette.


This bad boy really hit the spot; three eggs ,egg white, 100g of chicken, tomato and basil .. soooooo good. As always topped off with one bullet coffee (this will go once I’m in a deficit again .. Sorry, it’s empty calories)

Last night I made a decision to unfollow a few people on IG. For me personally it’s not a popularity contest to see who gets the most followers.

Its nothing personal I just can’t follow something if I don’t believe in it. I personally Beleive the way these products  are being promoted passes on the wrong message and it’s deceptive and marketing it as the next best thing or a must have . . Here’s a reply I now sent to one of them when the follow or PM me


Some days I like to play along.

I see it this way with exogenous ketones……

Your tricking your body to do something that you can easily do naturally  (endogenous ketones) rather than quick fix with a short term solution. If I followed that analagery on exogenous ketones I might as well have taken steroids rather than put the hard work in when I train.(Everyone seems to want an easy way out.)

I also love that all of these people that promote and PM others about how they use exogenous ketones and how wonderful it truly is a godsend. Not one of them took me up on my challange to supply me 5 free samples so I could self test and write an unbiased report. At least every thing I do I back it 100% and leave myself open to the scrutiny of everyone that follows.

Ive also decided to not only unfollow those who promote and push exogenous ketones but I’m going to block as well this also applies to those that follow to get numbers then unfollow .

This week is the time when I submit my 12 month visa renewal. So a little bit of running around and red tape.

It’s just one of those things we have to do every year. Most of this morning was finding bank statements, taking passport photo, filling out paper work.


Time for my staple. You guessed it, Tuna salad. I also had 2 boiled eggs and three panna cotta.

I’ve just hit 1902 calories with 2 meals. Not bad at all.

Time to get some more photos done for the yearly visa. Bedroom, in front of the house, kitchen, dining room (We have to be in all of them.)

It’s been a productive day and we’ve even managed to write a little bit today.

It’s time for dinner. Fried chicken, garlic and pepper with a side dish of bok choi. I’ve finished the meal with hazelnuts and two fat bombs

Today’s macros;


Another day done and dusted.















Week 2 -day 2

Good morning peeps and Happy Sunday .

Todays overcast in the land of smiles and it’s Leg Day as well. So a double whammy.

Time to Go outside and train legs

Squats- Warm Up Sets 5 sets  reps 10,8,6,3,2

Squats 3 sets ( reverse pyramid) repitions 4-6,6-8,8-10

Leg curls 1 leg 4 sets pyramid 4 sets religions 12,10,8,8

Calf raise seated 5 sets 20 repititions

Bulgarian split 4 sets same weight or pyramids 8 repititions

squats Wall squat 3 sets 30 seconds ( each week add 15 seconds)

I didn’t do deadlifts today but my legs are jelly so good with it .

i should add  with squats I went up in Reps so I’ll go up in weight again next week . Most Leg  exercises I increased in repetitions today .

Its almost 10 Am time to sort my first meal of the day .

Weve pretty much copied last nights dinner . Pork belly,tomarto beans and three eggs for breakfast .This was so good .


As usual this was washed down with a bullet style  coffee so and extra 200+ calories .

well I definitely pushed legs today

I certainly resemble this photo .

I’ve also pinched ( or tested depending on your point of view) on of my wife’s avocado mousse . This was brilliant I know she will be adding these to out recipe index soon

With morning snack done I’ll do some more reading .


Fried chicken and a side salad today .

I also had 2 fat bombs ( our rummy bears ). I’m sitting at 1900 calories at the moment . I’m only 1/2 way towards my protein goal so I’ll have something for afternoon snack to bring that up .

I don’t tend to have many protein shakes these days. But today m going to add one to my meals ( yes I prefer real foods and complete proteins ) . But today it’s convienience .

Coffee, Almond milk, protein powder and nut butter

Im now back on track .

A Little bit more reading and it’s time to prepare dinner.

Chicken stir-fry. I also had a boiled egg on the side


With dinner Finished my macros are completed.


Another great Result . I Have a great evening everyone .


week 2 – Day 1

Morning peeps, I hope everyone is doing well.

I’ve decided to do weekly weigh ins rather than bi-monthly. Today my weight is up (which I’m more than OK with as I don’t start my deficit till the 17th of next month.)

Todays weight is 222.4 pounds a gain of 1.2 pounds.

But you’re trying to loose weight right ?

Well, yes and no.  I’m still doing maintenance and I want to gain or maintain  muscle mass while being lean so the scales don’t reflect any muscle gain or changes in my body’s composition. The scales are just a number. (It’s easy to do a bulk to gain weight but you are also adding fat which defeats the purpose.) That’s why I’m giving myself 4 months to shed the remaining pounds (probably around 12 pounds.) I want the drop to be slow but effective.

I will also add body measurements before I start a calorie deficit and track that for the remaining 4 months of my journey.

Being that today is Saturday, it’s my first workout of my 5 day week (Sat-Wed.)

So time to expand on my workouts.

Side lateral Warm Up: 3 sets 20 reps

Side lateral raise – standing: 3 sets 8-10 reps

Shoulder press- standing 3 sets Reverse pyramid: 4-6,6-8,8-10 Reps

Upright row -wide grip: 4 sets 10 reps

Front raise/ Plate raise 3 sets 12 reps

Seated Rear delt: 4 sets 10-12 reps

Standing One-Arm Arnold press: 3 sets heavy 6-8 reps

Chin ups sets: 3 sets 10 reps

Today’s shoulder workout went well. I actually improved on all of my lifts. Either an increase in repititions or weight range (again this is in a fasted state.) I will add more about the workouts each week .

With my workout finished it’s time to prepare my first meal. Kauri was preparing the asparagus wrapped in bacon while I was finishing my shoulder workout. Love this woman

This was topped off with a Bullet style decaf (around 200 calories added) so breakfast calories came to 960.

This morning I’ve been busy reading posts responding to messages and playing catch up with friends. I’ve also been Reading more of Keto Clarity  today more so regarding blood work.

I saw a post today. A lady on IG  posted her bloodwork and I wanted to double check some information I came across. I did actually know most of this but I then looked at how doctors determine risk factors with cholesterol ( the second part) these formulas I did not know.

I am not a doctor or have any medical training. This is for entertainment purposes only. But I thought it would be interesting to compare my recent blood work with the recommendations below .

Which cholesterol Ratio?
There are a number of alternative ways to evaluate your cholesterol levels that attempt to get at these important qualitative characteristics of your cholesterol. Different ratios are used by different clinicians, so discuss with your physician which may be most relevant to your risk status.
Here are the most commonly employed ratios, starting with the ratio of HDL to LDL:
HDL:LDL over .3 is considered healthy (Example: HDL of 45 and LDL of 110 = .418; over .4 is desirable);
LDL:HDL under 2.5 is considered protective (Example: LDL of 100 and HDL of 50 = 2.0, while an LDL of 150 and HDL of 40 = 3.75 would be a warning sign.
Total cholesterol:HDL under 3.2 – 3.5 is considered healthy. This ratio is easier to use because it’s more common, but it’s less precise than the LDL:HDL ratio.

So I grabbed my blood results and rechecked against the figures .

I’m in no way a medical practitioner but lets look at my results.

HDL 81 (ideally higher than 70) ✅

Triglycerides 66 (ideally under 70) ✅

LDL again, there are two types. My total is 186 (recommended below 160. Again, I don’t see this as an issue.)

Total cholesterol is LDL+ HDL so again I’m over 278 (recommended under 200.) Again, if my LDL was lower I would be OK.

The doctor told me if I was a Thai native he would put me on tablets to lower my cholesterol. He didn’t understand the concept of a Ketogenic diet.

So let’s do a quick cholesterol Ratio as per the second paragraph.

HDL:LDL 0.435 (over 0.3 is healthy)

LDL:HDL 2.2 (under 2.5 is protective)

Total cholesterol: HDL 3.43 (3.2  -3.5 is considered healthy)

So on these 3 tests I’m healthy


OK a slight detour but welcome to my world …I tend to get excitable and I love information. It’s the engineer in me.


Lunch was my staple meal of tuna salad. I also had 2 eggs and 2 panna cotta.

After working out my cholesterol and showing another keto friend it’s alsmot dinner time.


Tonight will be pork belly with tomato / Green beans.


Another Great day .

Keto on rockstars



Day 7

Good morning keto rockstars.

Todays blog post concludes my first week of documenting my 5 month journey.

Hopefully, you’ve been enjoying the blog so far. Sit back, relax and enjoying the ride. Each week I’m going to pump the gas a little and add some extra content or expand as we travel down my keto journey.


Today is also the second of my rest/recovery days for the week. (It will change in the months to come.) No workouts, no abdominals. I use this day to reflect, listen to podcasts, music, plan my week ahead and read relevant or controversial information that’s been posted with regards to fitness and keto.

I’m also going to read some more of Jimmy Moore’s book Keto Clarity today.

Lets start with my first meal of the day.

Jalapeños popper egg cups. We have been making double batches lately as they freeze and defrost easily and to be honest one batch just doesn’t last.


I really do love these and they are our go to meal especially when traveling. They are great either served hot or cold.

As always I have a bullet style coffee (again for maintenance) with the butter and coconut oil. This brings my calories to 1079 for the morning.

I’m going to have a plain chia pudding for morning tea.  This consists of cream, coconut cream and chia seeds and sweetener and flavor. Sometimes I’ll even add 1/2 a scoop of protein powder. Again depending on macros.

Calories 491

Protein 3.6g

Fat 51.9g

Net carbs 3.8g

Lunch today will be Fried chicken and salad. What? No Tuna !!



Afternoon snack

Protein mocca shake

Consisting of protein powder, cocoa powder, instant decaf coffee, almond milk and ice (you can also add oil depending on macro requirements.)


Tonight’s dinner is a staple in Thailand. Pork belly and bok choi.



Macros looking great again today.

Have a great evening everyone.

Day 6

Morning peeps.

I have good news and bad news this morning.

Good news is today is the first of my two rest days. Bad news I still have abs to do before breakfast.

I’ve started using an Abdominal App it’s available on both iPhone and Android.


I’ve mentioned this in my other post that Kauri (my wife) and I train together. She really is the ying to my yang. Most the times it’s great and enjoyable but this does not apply to abdominals. The aim of an ab workout is to isolate the abdominal muscles. However, this does not  seem to be the objective when we do abs.  It’s 20 minutes of “who can make the other laugh first and lose concentration session ” It’s really hard to train abs while laughing .. But it’s always fun.

With abs done it’s time to cook breakfast. We’ve decided to cook waffles with cream and protein filling and a serving of bacon. Mmmmm bacon!!

What can I say. This was delicious. (The calories also included a bullet style coffee.)

Today is also date night. (Well, for us it’s done during the day.) It’s a great time to get out of the house and spend some quality time together.

I also pack my survival bag (today we packed salami chips, pork crackling (plain with salt) and some cheese (similar to Babybel.) We also take cream to add to the coffee  and a snack pack of olives (it really does pay to prepare ahead.)


With the movie finished (Transformers) we’ve decided to grab a coffee for the road (hence the cream.)

Today’s movie snacks worked out at at 856 calories.

Protein 33.3 g

Fat 78.3 g

Carbs 3 g

With our day almost done . We’ve decided to cook pork belly and bok choi for dinner. I’ve also finished with 2 fat bombs to reach my totals for the day.



Another great day. Macros are great ..