cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 11, 2013 15:55:13 GMT -6
I started my TOM yesterday and super miserable. My WI this morning was almost 178 Always feel hungry and bingey when I start. Was quite thankful no cream cheese to be found in our home and on day 11 of being cream cheese free. I'm ready for this TOM to end and my anxiety to die down a bit from work (hopefully...) and trying to just stick to food plans. I'm grossed out by my WI's that's for sure...today has been pretty crappy. I'm not sure where I've gone wrong with my eating habits and trying to force myself to get on track and stay on track isn't working out too well for me...not tired of my lifestyle so not sure what my problem is. I've lost a good amount of weight but still overweight and no where near my fitness goals and seems like trying to get past this point is not really happening for me...really thought by now I'd be back down to 165 heading to 160, ha that'll be the day. I am going to download that fancy new spreadsheet linked earlier and sit down tonight and really write up a food/fitness plan and stop bringing $ to work so I stop having ways to get the extras like protein bars and salads from the cafe. I reallllly want to just do the M/E fast but always fail because I end up caving to coffee with either HH or HWC. So, very much feeling your pain! I'm in that whiney woe is me mood too so that doesn't help LOL...when I know I'm the only one in control of my choices yet I continue to make poor ones BOOOO I'm sorry, I'm a couple days out from it, and trying not to freak out over the scale. Happens to us all! --And by all, I mean ladies (I hope?). I'd be praising Jesus if the only binge food I'd have to worry about was cream cheese.. usually its 20oz of frozen yogurt I end up doing M&E fasts often (just because I love bacon and eggs, not self-imposed).. and I don't even count the coffee with HWC I usually have.. I think the point of M&E is to limit the carb creep that comes with too much cheese, nuts, veggies, etc. You're good!
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 11, 2013 15:56:25 GMT -6
Man I am having a bad diet day. Already had at least 1300 calories. I think TOM is near. I was up eating at midnight last night. My husband came in the kitchen and started laughing at me. I was hitting the cream cheese. What am I gonna do?? Someone stop me. Do you guys think that TOM knocks you out of ketosis sometimes? I did not used to think so, but the last 2 or 3 months I have had a rough time. I feel like I could burst into tear just any second too, like a 15 year old girl on a hormonal roller coaster. Lucky for my husband he is at school today. I'm sorry Cheryl! After you're done TOM, do you have a few days with 0 appetite? It all balances out. If you're hungry, EAT.
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Post by clueless on Jun 11, 2013 16:02:45 GMT -6
Thanks Casey. I do have days after TOM with no appetite. I went to the dentist this evening and my stomach growled embarrassingly loud. After I had eaten all day!
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Post by clueless on Jun 11, 2013 16:06:00 GMT -6
Robin, when I have done Meat and egg fasts I didn't count HWC either. Becky always used HWC during M/E fasts too, I think.
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Post by clueless on Jun 11, 2013 16:13:13 GMT -6
Log for today Calories 1809 fat: 145.04g protein: 87.89g carbs: 34.06g Breakfast: 2eggs, 1/2 slice cheese snack: salami, cheese, mayo, lettuce roll up, cream cheese Lunch: Cabbage rotel soup, salad snack: cream cheese, almonds Dinner: chicken, salad, dressing
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Post by perfectdeb on Jun 11, 2013 17:06:26 GMT -6
I'm going to stop weighing myself for a bit, technically I'm plateauing again which is impossible, I think exercising is messing with the scales because I'm losing my waistline
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 11, 2013 18:03:38 GMT -6
Don't know if anyone has seen this.. 90 minute interview with Phinney and Volek.
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Deleted
Posts: 0
Joined: January 1970
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Post by Deleted on Jun 11, 2013 18:45:44 GMT -6
clueless, my appetite goes up right before TOM but once it starts I'm less hungry, especially if i have cramps. I figure it balances out. I started a new temp job today. I'm working the front office while the regular employees are at a conference, because they need someone to sign in visitors and hand out packets. It was so slow I got to read for most of the day. I didn't eat breakfast before leaving for work and had a small Schlotzsky's sandwich for lunch. It was on sourdough bread, which doesn't seem to bother me like whole wheat. Even with the sandwich I didn't do too badly today. 1279 calories, 88 g fat, 66 g protein, 58 g carbs. Breakfast: black coffee Lunch: small ham & cheese on sourdough Dinner: burrito bowl with ground beef, salsa verde, sour cream, and shredded cheese Snack: chocolate cream cheese pudding
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 11, 2013 19:24:03 GMT -6
Thinking about doing bulletproof tea at some point.. do yall use salted butter or unsalted?
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Deleted
Posts: 0
Joined: January 1970
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Post by Deleted on Jun 11, 2013 19:33:25 GMT -6
Thinking about doing bulletproof tea at some point.. do yall use salted butter or unsalted? I only used butter once or twice and it was unsalted. Salted butter probably wouldn't taste too good with tea. I like to use coconut oil and hwc when I make bulletproof drinks.
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Post by reddarin on Jun 11, 2013 19:37:46 GMT -6
Numbers and log for today.
Calories: 2,533
Fat: 215 Pro: 130 Car: 28
75/21/4
Breakfast: Coffee, CO, HWC. Lunch: Pork chops, broccoli, jalapeno, broth [bacon grease, butter, bouillon]. Dinner: Pork chops, HWC float.
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Post by reddarin on Jun 11, 2013 19:39:39 GMT -6
Don't know if anyone has seen this.. 90 minute interview with Phinney and Volek. Heck no!! Thanks for posting that Casey
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chrispy
City
Posts: 440
Joined: May 2013
Stats: 268/235/ ?
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Post by chrispy on Jun 12, 2013 2:46:33 GMT -6
Hi Everyone! Hope this finds you all well and smiling! 'Am not doing too well , seem to be in a full blown flare up - but hey - I'm still here..... I'm trying to eat sensibly, but don't expect any losses. Darin I wonder if you could check these numbers for me ..... I'm 5ft 4in , sedentary lifestyle ..... I worked out Cals - 1664 to 1920 Fat - 130g to 150 g pro - 55g to 75 g carbs - 20 g Just checking, so that when i come out of this i can really get to grips..... Tested this morning and am ( 0.4mmols.). I'm determined to lose this weight - I've even cancelled annual vacation - to keep all temptation away. Wishing you all lots of losses! Hugs!
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chrispy
City
Posts: 440
Joined: May 2013
Stats: 268/235/ ?
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Post by chrispy on Jun 12, 2013 4:27:51 GMT -6
Don't know if anyone has seen this.. 90 minute interview with Phinney and Volek. Heck no!! Thanks for posting that Casey Thank you for posting this Casey - VERY interesting!
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Post by clueless on Jun 12, 2013 4:29:07 GMT -6
Hi Everyone! Hope this finds you all well and smiling! 'Am not doing too well , seem to be in a full blown flare up - but hey - I'm still here..... I'm trying to eat sensibly, but don't expect any losses. Darin I wonder if you could check these numbers for me ..... I'm 5ft 4in , sedentary lifestyle ..... I worked out Cals - 1664 to 1920 Fat - 130g to 150 g pro - 55g to 75 g carbs - 20 g Just checking, so that when i come out of this i can really get to grips..... Checked this morning and am still in ketosis ( 0.4mmols.). I'm determined to lose this weight - I've even cancelled annual vacation - to keep all temptation away. Wishing you all lots of losses! Hugs! :hugs:Hope today is better for you. Sorry about your vacation, but I totally understand.
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Post by clueless on Jun 12, 2013 4:29:27 GMT -6
Weight 151.4
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 12, 2013 4:36:45 GMT -6
Hi Everyone! Hope this finds you all well and smiling! 'Am not doing too well , seem to be in a full blown flare up - but hey - I'm still here..... I'm trying to eat sensibly, but don't expect any losses. Darin I wonder if you could check these numbers for me ..... I'm 5ft 4in , sedentary lifestyle ..... I worked out Cals - 1664 to 1920 Fat - 130g to 150 g pro - 55g to 75 g carbs - 20 g Just checking, so that when i come out of this i can really get to grips..... Tested this morning and am ( 0.4mmols.). I'm determined to lose this weight - I've even cancelled annual vacation - to keep all temptation away. Wishing you all lots of losses! Hugs! I hope you get over your flare up soon, chrispy. And way to stay in ketosis, regardless. I would be eating all the sugary things right now if I had any kind of roadblock. We are the same height as well! Whats your frame size?
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 12, 2013 4:41:22 GMT -6
130.2 this morning, for a .2 bump up. Ahh SO MANY FACTORS THAT COULD HAVE CAUSED THIS.
-I ended up eating a slice of chicken enchilada bake after my bacon and eggs dinner because I was still hungry. -Did an hour of cardio, which burned 500 calories yesterday afternoon -Ate a solid amount of cream cheese, sour cream, cheese, butter, etc.. maybe I'm intolerant to dairy -Digestion has not been what it should be for the past 4 days -TOM is tomorrow
I am going to: 1)not do cardio, will lift weights though 2)limit the dairy
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cpresson
City
Posts: 131
Joined: May 2013
Plan: LC
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Post by cpresson on Jun 12, 2013 5:22:54 GMT -6
134 today. Really want to hit the 120's sometime soon. The last time I was there was probably high school or maybe the first year of college. I am wearing a size 8 for the first time today. Don't remember ever wearing single digit sizes but I think sizing has changed in the last few years too. Yesterday, I officially started physical therapy. The PT is the same guy I worked with 1.5 years ago with my ACL injury. After evaluation, he said I may be able to do a jog/walk combo for a 10K I'm signed up for on July 4, so that's a good sign. Hopefully he gives my doc a good report so I'm allowed to do some real exercise soon
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Post by reddarin on Jun 12, 2013 6:24:55 GMT -6
Weigh-in this morning ... 187.8 so still floating around the 187 mark
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Post by reddarin on Jun 12, 2013 7:16:01 GMT -6
Hi Everyone! Hope this finds you all well and smiling! 'Am not doing too well , seem to be in a full blown flare up - but hey - I'm still here..... I'm trying to eat sensibly, but don't expect any losses. Darin I wonder if you could check these numbers for me ..... I'm 5ft 4in , sedentary lifestyle ..... I worked out Cals - 1664 to 1920 Fat - 130g to 150 g pro - 55g to 75 g carbs - 20 g Just checking, so that when i come out of this i can really get to grips..... Tested this morning and am ( 0.4mmols.). I'm determined to lose this weight - I've even cancelled annual vacation - to keep all temptation away. Wishing you all lots of losses! Hugs! How long have you been LC chrispy? Has your RA improved with LC? Are you wheat and gluten free? The calories look okay. I'd say even a little bit low but you are post-menopausal so that probably throws guestimates right out the window and it is something to experiment with and tweak. How are your hunger levels? Fat grams are open ended as are calories of course (for everyone not just you). Let me come back to that though. Protein grams look a little low. Your reference weight is 120? What was your protein grams on those days when you were high in the NK BK range? I'd probably try to stay at or above about 80g. And I'd tweak upwards after a week or two if BK is above 0.5 until I was sure that protein was a problem or until it was more protein than you want to eat - which will be well below an unreasonable amount because when I get high protein grams it is a whole lot of meat heh. Total carbs look fine. Anything under 50g should be okay to stay ketogenic. Back to fat grams... Once you determine your protein goal the fat grams (macro) really depends on what you set for a calorie goal rather than any number or ratio. If you follow the 'eat to satiety' thing then fat grams are neither here nor there. If you set a calorie goal then fat grams are whatever is left over after protein and carb gram calories and carb calories are never going to amount to much because, for example, 20g of carbs is only 80 calories. Even protein grams are not much calorie-wise because, for example, 100g of protein is only 400 calories. I know that can be a bit confusing. Basically, fat doesn't matter much as an absolute because the majority of your calories will always come from fat. Even someone that is eating low-ish calories will still be eating more fat calories than protein/carb calories. The important thing, I think, is to be careful of too much of a calorie deficit - too little in versus what is being used daily for energy. Ah, and since you are testing BK something else to keep in mind is that inflammatory conditions will probably depress BK levels. So if you are having an RA flare up I think you'll see your BK levels drop. That is important because you don't want to tweak your macros (fat/protein/carbs) too much on the basis of a BK reading during a flare up. Be patient while you get through it. How long does a flare up typically last for you?
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RoBiN <3
City
Posts: 418
Joined: May 2013
Plan: NK 80/15/5
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Post by RoBiN <3 on Jun 12, 2013 7:38:58 GMT -6
I end up doing M&E fasts often (just because I love bacon and eggs, not self-imposed).. and I don't even count the coffee with HWC I usually have.. I think the point of M&E is to limit the carb creep that comes with too much cheese, nuts, veggies, etc. You're good! Ok - this is very helpful so I'm sticking to it today. Feeling good. Got up and hit 545a Jazz class and felt so good. Kept mostly low impact and hopefully in a nice fat burning HR range. Went with just my pre-workout on empty stomach and after class came home and made 4 large eggs fried in 1 oz bacon fat then had 1 oz cooked bacon with the eggs. MMMM. Got to work and just had 2.25 oz HWC with 30g EVCO. DELICIOUS. Stats so far: fat 111 protein 36 carbs 4 86.19499569 % 12.42450388 % 1.380500431 % Thanks Casey. I do have days after TOM with no appetite. I went to the dentist this evening and my stomach growled embarrassingly loud. After I had eaten all day! Oh no! I hate when my stomach growls so loud! Robin, when I have done Meat and egg fasts I didn't count HWC either. Becky always used HWC during M/E fasts too, I think. Very happy about this and sticking to it today! Will be using HWC and butter, EVCO and just meat/eggs will be all my menu is going to consist of. BOOM. I'm going to stop weighing myself for a bit, technically I'm plateauing again which is impossible, I think exercising is messing with the scales because I'm losing my waistline Yes, I try to stop WI so often and it does help. When I feel like I'm a bit more "in control" I start WI again. Just trying hard not to beat myself up about any of the #s. Didn't WI today because didn't want it to make me feel irate. Just checking, so that when i come out of this i can really get to grips..... Tested this morning and am ( 0.4mmols.). I'm determined to lose this weight - I've even cancelled annual vacation - to keep all temptation away. Wishing you all lots of losses! Hugs! Totally understand - you will lose the weight - especially if you are determined and it sounds like you very much are! :hugs:hoping you feel better today clueless My goal is to drink lots of water...that has to help, right!? I am wearing a size 8 for the first time today.
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nksl55
Village
Posts: 19
Joined: May 2013
Location: USA
Stats: 215/193/193
Plan: NK
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Post by nksl55 on Jun 12, 2013 8:19:36 GMT -6
Hi everyone! Need a little help. I tested my blood for the first time yesterday - it was 0.8mM ok so far! This morning I tested again and its 6.2mM blood ketones......I also lost another lb. I'm not complaining but isn't 6.2mM a little on the high side????? :jumpjoy: :jumpjoy:Congrats on losing the pound!!!! I don't test my blood but 6.2 does seem high. I bet Darin and Phillip will know more about that. I think Phillip tests his blood ketones. I see >6mM very rarely. But if you look at Jimmie Moores n=1 blog posts you will see that late in the day he would hit >6mM fairly frequently. One thing to consider though is that if you are using the NovaMax Plus, the volume of blood assayed is small. So if the drop of blood you used was fairly small to start with and it takes you a while to apply it to the blood ketone strip, some of the water may evaporate. That will give you a higher reading because it has the effect of concentrating everything in the blood drop. -- Phillip
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gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
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Post by gretalyn on Jun 12, 2013 9:15:47 GMT -6
Log for yesterday: 151F/85P/44C 4.75 mile hike and 5 minutes of bodyweight exercises for legs
Weight today: 132.8 for a one-pound bounce.
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Post by clueless on Jun 12, 2013 10:15:04 GMT -6
Gretalyn, I was wondering how tall you are? I was thinking of my goal being 130lbs. I am a shorty though. I have never been below 140 so I guess it will be a wait and see.
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chrispy
City
Posts: 440
Joined: May 2013
Stats: 268/235/ ?
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Post by chrispy on Jun 12, 2013 13:20:17 GMT -6
Hi Everyone! Hope this finds you all well and smiling! 'Am not doing too well , seem to be in a full blown flare up - but hey - I'm still here..... I'm trying to eat sensibly, but don't expect any losses. Darin I wonder if you could check these numbers for me ..... I'm 5ft 4in , sedentary lifestyle ..... I worked out Cals - 1664 to 1920 Fat - 130g to 150 g pro - 55g to 75 g carbs - 20 g Just checking, so that when i come out of this i can really get to grips..... Tested this morning and am ( 0.4mmols.). I'm determined to lose this weight - I've even cancelled annual vacation - to keep all temptation away. Wishing you all lots of losses! Hugs! How long have you been LC chrispy? Has your RA improved with LC? Are you wheat and gluten free? The calories look okay. I'd say even a little bit low but you are post-menopausal so that probably throws guestimates right out the window and it is something to experiment with and tweak. How are your hunger levels? Fat grams are open ended as are calories of course (for everyone not just you). Let me come back to that though. Protein grams look a little low. Your reference weight is 120? What was your protein grams on those days when you were high in the NK BK range? I'd probably try to stay at or above about 80g. And I'd tweak upwards after a week or two if BK is above 0.5 until I was sure that protein was a problem or until it was more protein than you want to eat - which will be well below an unreasonable amount because when I get high protein grams it is a whole lot of meat heh. Total carbs look fine. Anything under 50g should be okay to stay ketogenic. Back to fat grams... Once you determine your protein goal the fat grams (macro) really depends on what you set for a calorie goal rather than any number or ratio. If you follow the 'eat to satiety' thing then fat grams are neither here nor there. If you set a calorie goal then fat grams are whatever is left over after protein and carb gram calories and carb calories are never going to amount to much because, for example, 20g of carbs is only 80 calories. Even protein grams are not much calorie-wise because, for example, 100g of protein is only 400 calories. I know that can be a bit confusing. Basically, fat doesn't matter much as an absolute because the majority of your calories will always come from fat. Even someone that is eating low-ish calories will still be eating more fat calories than protein/carb calories. The important thing, I think, is to be careful of too much of a calorie deficit - too little in versus what is being used daily for energy. Ah, and since you are testing BK something else to keep in mind is that inflammatory conditions will probably depress BK levels. So if you are having an RA flare up I think you'll see your BK levels drop. That is important because you don't want to tweak your macros (fat/protein/carbs) too much on the basis of a BK reading during a flare up. Be patient while you get through it. How long does a flare up typically last for you? Thank you so much Darin for taking time to help me.......you're very kind. First of all, usually my flare ups can last anything from one to three weeks........but this evening I'm feeling so much better - I can't really believe it. Still feeling a bit ***** but on the whole, better than I would have done about six months ago. Yes this woe does help the RA ( a lot ) so if nothing else I have that!! My protein is usually between 55gr - 77gr. I'm never hungry and sometimes i forget to eat!!!!! ( I can't believe i'm saying this)!!!!! I am completely wheat and gluten free. The days my BK was high I'd had 77gr pro one day and 72 gr the next - but I think it must have been something else causing the high numbers ??? because most days i have that .Well I know I will have knocked out of ketosis today, because an elderly neighbour brought me a cake she had baked for me - and wanted me to taste it and tell her how it was!!!! (It was yum) So i had a piece to make her happy ( she watched me eat it ) and have given the rest to my brother - who is 6ft and thin as a rail !!!!!!!!*****!!!! I do get impatient and I know at my age things slow down.......but......Again Darin, thank you for your imput - it is appreciated !
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chrispy
City
Posts: 440
Joined: May 2013
Stats: 268/235/ ?
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Post by chrispy on Jun 12, 2013 13:22:49 GMT -6
Thank you ALL for your good wishes!! I really do appreciate all your kind words! Love and Hugs!
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gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
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Post by gretalyn on Jun 12, 2013 13:28:29 GMT -6
I'm 5' 8.5", Cheryl. I know that 130-ish might sound a little low for my height, but I have a small frame (wrist 5.75"). At my lowest adult weight I was an unhealthy 118 pounds. At my highest I was an unhealthy 148 pounds. 130 - 133 is just right for me.
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gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
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Post by gretalyn on Jun 12, 2013 13:34:52 GMT -6
Chrispy, I'm so sad to hear that you cancelled your vacation.
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 12, 2013 15:46:25 GMT -6
Today, I had chest pain (heartburn) and nausea on and off all day, so I didn't eat much. I spent much of the day throwing up straight acid, yuck. I didn't work out today so its probably not that drastic of a deficit since I'm already small.
B: black coffee L: 3 HB eggs S: 1 oz smoked almonds D: Moes Salad-romaine, steak, cheese, guac, sour cream, grilled peppers, bacon, olives, cucumber
936 calories 67g fat/65% 61g protein/27% 17g carbs (7 net)/8%
Macros were all wonky, but at least I managed to get in a decent amount of protein.
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