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Work has been keeping me busy so I haven't been written in a while. My workout last night was a rough one. It started out with one leg leg presses as a warm-up, 4 sets of 12. Then it was regular leg presses with progressive failure. I did then until failure and then the trainer took one plate off and had me keep going and this was repeated 5 times. Then we moved on to leg extensions, 4 sets of 12, leg curls 4 sets of 12. Then he had be carry a sandbag while doing squats. Every 10 I moved up one step on the stairs. I only got half way done when I started feeling wobbly so we stopped at 10 steps. Then came crunch twists, 3 sets of 50 and back extensions. It ended with a few misc. exercises. What an hour. After the exercises were complete I did 20 minutes of steady state elliptical. Today I was paying for it as my glutes were hurting all day.
And I did all this while in ketosis. My blood BOHB reading for yesterday was 1.3. Today it was 1.7. My workout was powered by coconut oil based fat bombs.
Macros for yesterday.
F - 77.4%
Net C - 3.1%
P - 19.5%
Total Calories - 2061
Deficit - 1218
Blood glucose has been good as well as blood pressure. I need to remember to take in some more salt prior to exercising to ward off light headedness. Hopefully I won't eat anything that will knock me out of ketosis.
Diet Calendar Entries for 28 January 2015:
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2676 kcal
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Fat: 216.83g | Prot: 128.20g | Carb: 57.48g.
Breakfast: Marketside Bistro Blend Salad, Prepared Good Seasons Zesty Italian Salad Dressing, Great Value Naturally Hardwood Smoked Bacon Thick Sliced, Uncooked Bacon. Lunch: Great Value Natural Monterey Jack Cheese, Wegmans Organic Grass Fed Roast Beef, Portabella Mushrooms, Land O'Lakes Salted Butter. Dinner: Great Value Naturally Hardwood Smoked Bacon Thick Sliced, Almonds, Fisher Pecan Halves, Crown Prince Skinless & Boneless Sardines in Olive Oil, Tone's Taco Seasoning (No MSG), Marketside Hearts of Romaine, White Oak Pastures grass fed ground beef (90/10), Prepared Good Seasons Zesty Italian Salad Dressing. Snacks/Other: King Oscar Flat Anchovies in Olive Oil, Land O'Lakes Salted Butter, Great Value Steamable Broccoli & Cauliflower, Great Value Heavy Whipping Cream Ultra Pasteurized, Cauliflower. more...
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2607 kcal
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Activities & Exercise:
Resting - 15 hours and 4 minutes, Sleeping - 8 hours and 56 minutes. more...
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