Captain Keto’s Log – Day 4, Prime Rib Baby

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The Daily Numbers, 12/20/15

  • SCORE – Energy: 10  “Big M”: 10  Health: 9  Mood: 10  Stress: 4
  • DATA – Weight:      Fat %:         Blood Sugar: 110 98 130         Ketones: 1.1
  • MACRO NUTRIENT CALCULATIONS – Fat:         Protein:           Carbs:          Calories:

Diet

  • Meal #1 – 1pm, 3 strips of bacon, 2 eggs, bullet proof coffee, more coffee, kombucha
  • Meal #2 – 6pm, prime rib and asparagus, extra butter
  • Meal #3 –
  • Snack 1 – nuts
  • Snack 2 –

Comments:

  • Didn’t walk early today, picked up cats at humane society, walked later in the afternoon, blood sugar good all day, but after prime rib dinner went up to 130

Primal Lifestyle, Overall Success Rating 7

  • Sleep (1-10): 8, No leg craps at all last night
  • Sun (1-10): 10, Comments: Took a pill
  • Play (1-10): 1, didn’t play
  • Brain (1-10): 4, didn’t think much
  • Move (1-10): 10, hike, swimming, moving while watching football, 10,000 steps!

Personal

  • Had good energy all day! Felt powered by ketones! Excites to get cats. Football Sunday and no alcohol, back on track baby!

Exercise      Success Score: 10         Effort Score: 10

Workout 1: Up and over hike in the neighborhood, 37 mins

Workout 2: 30 min swimming

Comments: after swim blood sugar was 98, should have taken ketone test but didn’t

Workout 3: Walked around while watching football to get to 10,000 steps, fitbit

Summary

  • Tomorrow: Cleaning in the restaurant
  • This week: Looking forward to long walks
  • This Month:
  • Wins: Food and exercise
  • Challenges: Play, not enough time, work you know
  • Comments:
  • One word: Steady
  • Overall Success Score: 9

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