Day 4

I was interested to see how my acetone levels were this morning after going out for dinner last night.

While my meal was Ketogenic my fast was only 14 hours by the time we got home and I had my last lot of fat as fat bombs.

So my acetone reading was higher than usual.

Usually it sits around green with 6-7 flashes..(around 5-7 ppm)  (low reading but mid levels) Today we had yellow reading was 10.7 so mid level .. so 2 x my lower reading.

I am still sore from yesterday’s leg workout so before my first meal I will take my 40 minute walk around the estate to loosen up the hamstrings …

It was nice a slight breeze again this morning as I walked around .
10am First meal..

While we both have a passion for cooking incredible food my lovely wife, Kauri, is a wiz in the kitchen..

And each day we want to show you guys variety as well…

We made chocolate pancakes, blueberries on top with cream filling, washed down with a big cup of cocoa (this recipe will be added tomorrow as we want to see if it can be done as waffles.)


I took a page out of our recipes and made our nut butter cups..

Lunch consisted of 2 boiled eggs, salami, some spiced almonds and 1 butter cup.

I used toffee flavored stevia .. it was really good..(until recently I could not get flavored drops.)

We also ran out of butter so I tried cocoa butter it does work but makes it obviously harder so I’ll stick with the butter on this but it was still awesome .. I’m really happy with this recipe.. from start to finish it only took 30 minutes .. so a quick snack ..

Dangerously good ..

3:30 pm

My reminder goes off chin-up/ pull-up challenge..

all these years I’ve been doing it wrong need to engage the shoulder blades correctly ..

So pull-ups done…


Everybody loves Raymond  Tacos ..

So tonight we made our mince as per recipe the only exception is the cream, and we spice it up with chilli, cumin, garlic and onion powder. The  cheese taco shells are easily done in a non-stick frypan .

Melt 80-100 grams of cheese (we use cheddar.) If using mozzarella it needs to be fully cooked so very brown other wise when you hang it over a pasty roller or rolling pin it drips.

Once the cheese is cool it comes easily off the roller ..

Fill with the mince, home made guacamole, grated cheese and we use either red cabbage shredded..or lettuce and sour cream if preferred.

Day 3

Another cool day, cloudy overcast and to top off the trifecta leg

Fist things first measure acetone levels .

The ketonix has 4 flashing leds to indicate the acetone levels (when not plugged into computer you use this as an indication.)

Blue – no ketones or minute levels detected ,

Green – low levels

Yellow – medium

Red – high level

Each color has gradient and is read by how many flashes ,it starts at one and increments up to 10 before going to the next color .

My morning levels are usually green with 6-8 flashes ..( but I measure on the computer so I can log the chart to add at the end of the year ) this mornings reading was 8.1 ppm.

Training day : legs 

Leg day, the 2 words that bring a grown man to tears ..


Bulgarian deadlifts 

Leg extensions

Leg curls 

Seated calve raises..

Abs will be done this afternoon ..


Roman chair

And wood chops.. 

And now the word that brings so much joy… Done..

My first meal of the day ..

The best reward after a workout well usually I have about 1 hour after.

Today we have KETO friendly waffles, a filling of coconut cream mixed with vanilla protein powder (taste like egg custard) washed down with our cocoa..

How can anyone think KETO is boring… it’s not just bacon and eggs people ..I really feel we are the lucky ones we eat like kings …


Today rather than having a shake I thought I would have a pumpkin spiced chia pudding from our recipes.

This is very filling you can top with HWC ( heavy whipping cream)

I also had three large boiled eggs


Tonight we decided to go out.

A rare treat for us we usually cook most our meals.

We went to a local restaurant up the road. This is as traditional as it gets.

I ordered fried fish with fried garlic. There was pork satay, calamari, and tom yum soup..

And Kauri had a beer .. (I had water)


Almonds and 2 Fat bombs

Happy new year… the morning after 

Day 2

Well I did say the good the bad and the ugly….and I won’t powder coat things either..

last night my wife and I decided to have a drink, it was New Year’s Eve after all..

I have a couple of vodkas straight  and some spiced almonds from our recipes

And a couple of hot chocolate fat bombs ( oh the joy of KETO)

Everything was in moderation to see in the new year .
Good Morning  2017……
So let’s see what damage I did if any …..

My morning ritual had begun, get up at 6:30 turn on laptop plug in ketonix and wait for it to initialize… waiting… waiting… waiting.. man these things take way to long ..(4 minutes I will never get back.)

So test done and levels were good mid green with 9 flashes ( 7.1 ppm ) so acetone levels were normal for the morning.

Today as a special treat I decided to do my blood glucose reading.. Nothing says fun like pricking your fingers.

And it was 90 for first thing in the morning ..

Blood pressure was slightly elevated this morning .. But not surprised I didn’t sleep that well last night.

I’m a light sleeper and the dogs around our community decided they wanted to party like it’s 1999. Man’s best friend,  yeah right ….lol


So today is a non training day it’s a recovery day. ( One of the two days I walk.) And I’ve decided to do a chin-up challenge as well  for a bit of fun on my rest days (actually I’m doing pull-ups not chin ups) chin ups – palms facing your chin, pull-ups palms facing away from you.

Pull Ups = A pronated (overhand) grip where your palms point outwards so that they are facing away from you. The most common grip width is just slightly wider than shoulder width.

Chin Ups = A supinated (underhand) grip where your palms point inwards so that they are facing you. The most common grip width is shoulder width.

I will go for a 35-40 minute walk around the complex at a medium to fast pace .. It’s actually cool this morning in Thailand with a lovely breeze. Funny how you climatize. It’s 26 degrees Celsius and I’m cold…

My first meal 10 AM

1 slice of paleo low carb bread cut into 2 pieces, fried leg ham, cheese,  boiled eggs and jalapeño popper egg cup.

All washed down with our famous bullet style hot cocoa….


This is typically  is a protein shake for me  (my go-to meal, it’s the same most days.) While real protein is preferred sometimes you have to work with what’s convenient, especially if your protein requirements are high.

I opt for vanilla protein powder  (Dymatize as it’s readily available here and taste good and not overpriced) as the flavor can always been introduced rather than purchasing a chocolate, strawberry,mocca  etc ..

Protein powder,  almond milk,   1/4 cup frozen raspberries,( this changes  depending on macros), olive oil. ( You can use MCT  oil. ) I love coconut oil but it will  solidify  in cold temperate  (nothing worse than chunks of coconut oil.)

And  finished with 25g spiced almonds ( see our recipe page )


Tonight’s dinner will be an easy one 

Curried egg salad, consisting of 3 eggs, capsicum or papkrika, Dijon mustard, mayonnaise, garlic powder, curry powder

Salt and pepper …

Red chicken curry with egg plants.


2 plain chocolate fat bombs.

Documenting a year of ketosis …

Welcome to our site..

Keto, cooking and fitness are not only a passion but a way of life for my wife and I.

One of my projects for 2017 is to document “A year of ketosis”. I had outstanding results with fat loss since I started Ketogenic diet in August 2016 so I decided to document the Good, the Bad and the Ugly..(good fats, bad carbs)

A Keto diet typically consists of the following:  High  good quality  Fat ( around 75 -80%) Medium protein (around 15-20 %) and Low  Carbohydrate ( 5%) of total calories .


My goals are simple:

1. To maintain a lean body fat. (at the moment I am currently at 10% ) I am using the Jackson/Pollock 7 point measurement system using body fat calipers. Unfortunately I don’t have access to a Dexa scan in this country.

2. Not only maintain muscle mass but to gain 5-10 lbs of solid muscle (I will be training 3 days a week with weights, 2 days will be walking for 30-45 minutes, and 1 day will be non-training.)

3. To document the process ..

So Let’s begin :

Twas the night before Keto  ……..

The first thing with any diet programme was to work out my macro nutrients .. There are many available but I used Keto Diet Buddy.

After inputting the data, select your requirements. Mine for this project will be Maintanance  to start the first few months .. as my goals aren’t weight loss ..

So with my calories, fats, proteins and carbs I know what my food requirements will be ..

I did actually change this .. being an ex  personal trainer, 149 grams of protein for me is a little high (usually it’s a range between 0.6-1 gram per pound of body weight/ lean mass)

For me around 120 is my sweet spot..

So my values are 122 g Protein  ( 488 calories ) 260g Fat ( 2340 calories ) and 25 g Net carbs (100 calories ) so we have our 2928 calories.

For those who don’t know: Protein has 4 calories per gram, Carbohydrates also have 4 calories per gram and Fats 9 calories per gram ..

Tape measure in hand measurements done and logged .

I’m using the Body tracker app. Not only can I do my body fat measurements on it but also add my  body measurements and weight ..

I’m not a fan of bathroom scales I only use them when calculating macros so I’ll log once a month ..(my weight was 210.8lbs  this morning. )

The kitchen scales are the only ones I rely on.

So with macros calculated, weight, body measurements and body fat measured and some photos for comparison,  we are ready to rock and roll.

Day 1

As I had already done body measurements the night before.

First thing was to use the Ketonix ( this device measures the amount of acetone on the breath)

Saturday  is my first training day.. (typically Saturday, Monday, Wednesday.)

Flat beach press,
Incline Flyes
Barbell curls,
Decline presses

Bent over flyes
Cable rope curls

While my training is intense it does not go over an hour .

Breakfast  ( 10 AM)

Keto pancakes,bacon, sausages,  bullet style cocoa (consisting of coconut milk/ butter/ coconut oil, see recipe on this site )


Protein shake ( almond milk, avocado,  vanilla whey protein , cinnamon) 

Pork crackling  and 2 boiled eggs.

Evening meal: 

Roast chicken, avocado, and some jellies made using fresh ginger.

Snack: hot chocolate fat bomb.

This is my last meal typically done before 6 pm…

Then I will fast for 16 hours until the following morning at 10 am.

This is know as intermittent fasting (IF) so I incorporate 16/8 fasting everyday this allows me to eat my macro nutrients within an 8 hour timeframe .