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.

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