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01 July 2018

Ok, one of the toughest parts of it all is leaving behind some foods you love.. However, doesn't have to be that way...
I've always liked chicken parm... but.. the carbs involved are a no go..
However, here a keto friendly parm recipe..

and not so much different...
Keep in mind I used a large 9.5 ounce chicken breast... but only eat half for dinner... and then the rest for breakfast... just like day old pizza..

Instead of breading the chicken with bread crumbs... I use 1/4th cup coconut flour, 1/4th cup almond flour, one heaping tablespoon of parmean cheese.. put in a container and shaken up...Then .. crack 2 eggs.. and soaks the chicken.. and then dredge in the flour mixture.. quick fry in 2 tbs of butter and one of olive oil..until the crust is browned...

Pre-heat the over to 380 - and bake the chicken for 20 minutes..

In the mean time, saute 2 ounces of mushrooms..and reserve.. then 3/4 cup of diced tomatoes, 1 tbs tomato paste, saute 2 cloves of garlic and add, bring to a soft boil and lower to simmer... I add a little stevia to sweeten the sauce..

When the buzzer goes off for the 20 minute chicken..pull it out and spread the tomato mixture on top... bake an additional 20 minutes...

When the buzzer goes off for the second time... spread cheese ( I use mozzerella.. over the top of it all.. and garnish with fresh basil... bake for 8 to 10 minutes more or until the cheese starts to brown... Enjoy... I serve it with boiled asparagus spears with ranch dressing...

(Keep in mind that most of the flours used... actually remain unused but you need to use the amounts to adequately dredge the chicken....the remainder is tossed.. so the carbs in them are next to nothing)

(16 comments)

30 June 2018

Back in ketosis after a 2 day cyclical carb load.. Seems easy now to jump back into ketosis quickly after carb load days..unlike when I first started the keto diet..At first it would take 3 to 5 days without carb load days... Now within 24 to 48 hours after carb load.
Down another pound during the carb load phase , however, will not log it
as it is probably just water weight.. I'll let it ride for a few days and see if the missing pound is still missing and then log it...

Had a lunch of meatballs and keto friendly homemade sauce 1 hour before hitting the gym for a 90 minute high intensity training session.. Training sessions are now down to no more than 1 minute rest between weight sets... 5 sets of each exercise , super setted with opposing muscle groups.. with 20 reps per set at max weight..

Using the 20 rep training protocol, whereas the last set should lead to muscle failure at or about the 17th rep.. once all five sets of any exercise can be completed.. then new weight should be added to mimic new muscle failure..

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29 June 2018

Getting closer to the preliminary goal...and may decide to go down further.. Even though I don't believe in the BMI equation ...and still find it hard to believe that modern medicine, insurance companies, nutritionists and many other put so much faith in an equation that was devised by a Belgium astronomer and mathematician over 170 years ago..That aid, would be interesting to get back in the suggested range.. Was easy at 40 year old,,, a bit tougher at 63.. Started this adventure 14 month ago at 230 lbs... now 175.5

Weigh-in: 175.5 lb

lost so far: 22.5 lb

still to go: 12.5 lb

Diet followed reasonably well

(17 comments) losing 2.6 lb a week

25 June 2018

Weigh-in: 177.0 lb

lost so far: 21.0 lb

still to go: 14.0 lb

Diet followed reasonably well

add comment losing 2.3 lb a week

22 June 2018

HO 13 oz...
Day off exercise..
Out of ketosis

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