This morning I weighed in at a solid 176 pounds. Day four of ketogenic diet is complete, and I feel great.
Last night's CrossFit Green Bay workout was a monster of metabolic work, in high heat and humidity and sunshine (I'm the guy who rolls the AirDyne out of the building into the sun). Rowed 3000 meters, pushed a prowler six runs, then cycled on the AirDyne until the middle of the pack returned from their three mile run. 50 minutes of hard exercise for me, and my only carbs yesterday were 15 grams of vegetables, maybe, and 15 grams of CarboLyze in my post-workout shake. Understand, there are some carbs in the whey protein, of course, but nonetheless, my carbs for the day were under 40. I didn't bonk, never ran out of gas, and considering I anticipated perhaps feeling dizzy and wonky and fuzzy by now from no glycogen and probably few or no ketones yet, I'm happy. I fully anticipated getting hammered flat by the workout last night, but it was all good.
I've had breakfast today (three pieces of bacon, four scrambled eggs, a tablespoon of coconut oil). My next meal was a 1/3 pound hamburger patty and 1 cup of mixed vegetables, with 1/2 tablespoon of coconut oil. All this took place at work, at the gym. Today is an off-day from weight-training, so I did two 5-minute interval sessions (four 20 second max effort pushed each 5 minutes). That'll be the working out for today, other than dog walking (I know, doesn't count, but I have clients who try to convince me walking their dog is part of their exercise life. I laugh).
Here's a little snack I'm enjoying. I mixed a big cup of left-over-from-this-morning coffee in the blender with two tablespoons of MCT Oil from Bulletproof, a tablespoon of Kerry Gold butter (it's the best, if you're unfamiliar with it. Irish grass-fed milk cows. and this packet of Protein Coffee from Scitec Nutrition. Blend for five seconds, and wham, a beautiful froth develops on a delicious, absolutely wonderful cup of fat coffee!
Unlike traditional Bulletproof Coffee, the Scitec product gives me 27 grams of whey protein, 3 grams of fat, accompanied by only 2 grams of carbs (sugar, basically the cocoa powder flavoring the mixture). My two tablespoons of MCT oil have 28 grams of saturated fat. Twelve more grams of delicious fat arrive with the butter.
So this big cup of coffee contains 27 grams of protein, 43 grams of fat, and virtually no carbs, only 2. In my world, two grams of carbs is pretty damn insignificant.
And it's flavorful and easy and will keep me from diving into the fridge for a couple of hours. I'm confident I'll see 175# on the scale tomorrow morning!
@teamscitec, @bulletproofexec, @pbnutrition, @kerrygoldUSA