A. EMOM 10:
1. 6 Strict HSPU's (tough)
2. 10 Walking Lunge steps (KB or DB carried farmer carry style)
B. Every 4 Minutes for 4 Rounds
25 Russian KB Swings (53/35)
50 Double Unders
My 30-Day Journey in Ketosis
I have zero confirmation I was ever in ketosis. There are tests that can confirm one is in ketosis, but these can be costly. However, I used the Cronometer app (which I highly recommend) throughout my experience and it indicated that theoretically, I was probably in ketosis for most of the 30 days.
First, let me describe what my version of the ketogenic diet entailed.
-no wheat, gluten, or baked products
-no rice, potato, pasta
-no sugar (if so, it occurred as fruit sugar, sauces from restaurants or kombucha)
-under 50g net carbs per day (net carbs is carbohydrates subtracted by fiber )
-copious amounts of good fats accounting for 65-70% of my macronutrient intake
-moderate protein, 20% intake
-intermittent fasting. Some days I would not eat for 14 hours (9pm-11am). A few days a week I would not eat for 18 hours (8pm-2pm). Of course, most of the hours fasting is done during sleeping hours
-I tracked every single food item I ate for 30 days using Cronometer.com and the Cronometer app
-I ate a variety of vegetables, mixing and matching them to shore up any mineral or vitamin deficiencies my app would make me aware of
-3-4 days per week I walked Rudy in the sun with my shirt off. This was to make sure I was getting enough vitamin D through moderate sunlight exposure
The first few days of this plan were a pretty significant adjustment me. It took time to weigh and measure my food and to accurately input into the app. I look back now and realize I was just inefficient with that whole process. I have learned so much from tracking my intakes and I am considering continuing to input for the foreseeable future.
In the first 18 days, I lost 12 pounds. Most of this was in the form of water and stored glycogen. I am estimating that 3-4 pounds of the 12 was from fat. My intention was not to lose weight; it was simply a byproduct of following the diet rigorously. I started at 14% body fat and I am now at 11.7%. I’ve noticed I have to cinch one more notch on my weightlifting belt when I squat, so some of this weight has come off my waist. I have since leveled off at 190lbs for the last two weeks.
On day 5, I did a 20 minute AMRAP of burpees, kb swings, hang power cleans and box jumps (some of you might remember this one!). The workout went very badly for me. I basically bonked halfway and suffered through the last 8 minutes with very little energy. I realize now that I was basically in limbo; I had depleted my muscle glycogen (from lack of carbs) but was not fat-adapted yet. It takes about 3 weeks to become fat-adapted which means one uses fat as their primary exercise fuel. I recommend that anyone who decides to follow a KD does not partake in any metabolic conditioning for the first two weeks. Instead, I would recommend doing the part A and then rowing, running, or jump roping at an easy pace for 30 minutes. Or doing some accessory/core work at low intensity. After 2 weeks, you can slowly re-introduce intensity.
Despite fasting almost every day, I was never really that hungry. When carbohydrates are consumed regularly or in excess, the body converts them to glucose and stores the extra as body fat. Insulin clears the bloodstream of glucose and in a few hours we are hungry again. In other words, the more carbs we eat, the stronger the signals become to eat more. With a KD, the body is using fats eaten in the diet and stored body fat to fuel everything. It can be argued that this is a more sustainable way of living/eating and not as hunger driven.
Eating enough fat can actually be a little daunting on this diet. And this is coming from someone who ate quite a bit of fat before starting a keto diet. Here’s what I ate for fat:
Nuts (pecans and macadamia)
This is not the Atkins Diet! The AD encourages a large amount of protein intake, whereas KD recommends about 20% protein. I combined lean meat sources, fatty meat sources, and non meat sources to meet the protein requirements.
Full Fat Greek yogurt
Carbohydrate intake in a KD should be low, roughly 10% of all calories consumed. A good generl rule is to keep net carb intake to 50g per day or less. If weight loss is desired, as low as 20g of net carbs per day may be necessary. Here are mnost of the carb sources I used:
Overall, I felt great on a KD diet. Moving forward my plan is to reintroduce some higher glycemic index carbs like sweet potato and rice. I also plan to cycle in and out of ketosis on a regular basis. It is not easy to eat this way year-round; so I believe it is prudent to take a break from high fat, low carb for short periods of time.
Thank for reading!