TARGET FOR CHRISTMAS AND STAGE TWO GOAL

Thursday, January 31, 2013

FEB 2ND


13 MONTHS MAINLY WHEAT FREE AND CONTINUING

2/28 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

TOTAL WEIGHT LOSS FOR 2013:- 1.5 kg/3 lbs

MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS


1250 Calories 
104.2 gm fat (75%) = 934cal.
62.5 gm protein (20%) = 250 cal.
17 gm carbohydrates (5%) = 67 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

I have updated the above chart I work off because I've been eating around 1250 calories a day. It's difficult to eat so few carbs because I like veggies. I expect to increase carbs/veggies once I am settled in ketosis.

Fasting Blood ketones = 0.4 my target is 1.5 .... hmmm! Not going up as expected

Fasting Blood glucose = 5.2 ....... higher than last test but still in the low range 
Post Prandial glucose =  5.9             2 + hours after dinner at Luke's Kitchen, wine cake and chicken salad
Blood ketones = 0.2                           To be expected after what I drank


20 minutes cross-trainer
Fats =  68%
Proteins = 21 %
Carbs = 11 %
Total calories for day = 995
 + glass red wine 250
+ birthday carrot cake ???

Today is our daughter's birthday and we are having dinner at Luke's Pizza Kitchen at Kuaotuna. It will be interesting to see how I manage.

Breakfast:- Coffee and cream

Lunch: Frittata

645 calories left 5 gm carb, 40 gm protein, 40 gm fat be interesting how this works out or if I simply eat without trying to work it out in my head.

Dinner:- Thai Chicken Salad. Carrot cake

Snacks:- None

Drinks:- Water x 3
Flavoured Tea Infusions x 0
Cream coffee x 2
2 glasses of red wine

Daily Goal:- 1.5lt or 5 - 6 cups large *no*

Exercise:- Walk or Cross-trainer *yes*

20 min = 4.45 km

February Total = 8.7/126 km 

Today's weigh in:- < 86 kg

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked. Resumed Accupril for now. BP was creeping up. last reading

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs
1st February:- ////

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-
February:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

FEB 1ST


ULTIMATE MEAT LOVER'S PIZZA

13 MONTHS MAINLY WHEAT FREE AND CONTINUING

1/28 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

TOTAL WEIGHT LOSS FOR 2013:- 1.5 kg/3 lbs

MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS


1250 Calories 
104.2 gm fat (75%) = 934cal.
62.5 gm protein (20%) = 250 cal.
17 gm carbohydrates (5%) = 67 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

I have updated the above chart I work of because I've been eating around 1250 calories a day. It's difficult to eat so few carbs because I like veggies. I expect to increase carbs/veggies once i am settled in ketosis.

Fasting Blood ketones = 0.4 my target is 1.5



20 minutes cross-trainer
Fats = 67 %
Proteins = 23 %
Carbs = 10 %
Total calories for day = 821 .... this is very low and I don't know how it happened



Breakfast:- Coffee and cream

Lunch: Left over steak, broccoli, carrot and runner beans

Dinner:- Ultimate meat lover's pizza

Snacks:- Almonds, my choc bomb and my choc mint icecream.

Drinks:- Water x 3
Flavoured Tea Infusions x 0
Cream coffee x 2
Chi and tonic water

Daily Goal:- 1.5lt or 5 - 6 cups large *no*

Exercise:- Walk or Cross-trainer *yes*

20 min = 4.25 km

February Total = 4.25/126 km 

Today's weigh in:- < 86 kg

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked. Resumed Accupril for now. BP was creeping up. last reading

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs
1st February:- 86 kg/189 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:- 1.5 kg
February:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs
January:- 1.5 kg/3 lbs
February:-

Wednesday, January 30, 2013

JAN 31ST


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

10/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS


1250 Calories 
104.2 gm fat (75%) = 934cal.
62.5 gm protein (20%) = 250 cal.
17 gm carbohydrates (5%) = 67 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

I have updated the above chart I work of because I've been eating around 1250 calories a day. It's difficult to eat so few carbs because I like veggies. I expect to increase carbs/veggies once i am settled in ketosis.

Fasting Blood ketones = 0.4 my target is 1.5 ...... not surprised. Ate too many rice crackers last night



0 minutes cross-trainer
Fats = 71.5 %
Proteins = 19 %
Carbs = 9.5 %
Total calories for day = 1250



Breakfast:- Coffee and cream

Lunch: egg and bacon, green beans

Dinner:- Rump steak, broccoli, carrot, cream cheese

Snacks:- Almonds, choc-mint icecream, brie

Drinks:- Water x 2
Flavoured Tea Infusions x 0
Cream coffee x 2
Chi and tonic water

Daily Goal:- 1.5lt or 5 - 6 cups large *no*

Exercise:- Walk or Cross-trainer *no*

? min = ? km

January Total = 30/140 km 

Today's weigh in:- > 87 kg gained 2 kg ..... not real weight tomorrow should be truer

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked. Resumed Accupril for now. BP was creeping up. last reading

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

Tuesday, January 29, 2013

JAN 30TH


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

10/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS


1250 Calories 
104.2 gm fat (75%) = 934cal.
62.5 gm protein (20%) = 250 cal.
17 gm carbohydrates (5%) = 67 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

I have updated the above chart I work of because I've been eating around 1250 calories a day. It's difficult to eat so few carbs because I like veggies. I expect to increase carbs/veggies once i am settled in ketosis.

Fasting Blood ketones = 0.3 my target is 1.5 ....... I expected a reading like this after my higher carb, lower fat day without any exercise yesterday.

Fasting Blood glucose =  4.7             2 x week ,,,,,,,,,,,,,,,,Wednesday and Saturday
Post Prandial glucose =  4.7             2 hours after early tea/dinner  Wednesday and Saturday
Blood ketones = 0.7                          2 hours after early tea/dinner Wednesday and Saturday


0 minutes cross-trainer
Fats = ? %
Proteins = ? %
Carbs = ? %
Total calories for day = ?
I really cannot be bothered trying to guestimate today's macro-nutrients and calories



Breakfast:- Coffee and cream

Lunch: Ham salad. Lunch prepared by my sister. Perfect!

Dinner:- CafĂ© meal at the Mussel Kitchen, Corormandel. Antipasto plate with salad. Iced Americano with cream

Snacks:- Mint choc bomb

Drinks:- Water x 4
Flavoured Tea Infusions x 1
Cream coffee x 3

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *no*

? min = ? km

January Total = 30/140 km 

Today's weigh in:- < 86 kg

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked. Resumed Accupril for now. BP was creeping up. last reading

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

JAN29TH


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

10/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS


1250 Calories 
104.2 gm fat (75%) = 934cal.
62.5 gm protein (20%) = 250 cal.
17 gm carbohydrates (5%) = 67 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

I have updated the above chart I work of because I've been eating around 1250 calories a day. It's difficult to eat so few carbs because I like veggies. I expect to increase carbs/veggies once i am settled in ketosis.

Fasting Blood ketones = 0.8 my target is 1.5 ..... that is OK



0 minutes cross-trainer
Fats = 62 %
Proteins = 21 %
Carbs = 17 %
Total calories for day = 1087

Too many carbs, not enough fat, calories seem exrtra low for guestimate.

Breakfast:- Coffee and cream

Lunch: Nibbled on salami, camembert, carrot sticks, cucumber, rice crackers, olives

Dinner:- Ham salad

Snacks:- Almonds, dried figs

Drinks:- Water x 5
Flavoured Tea Infusions x 0
Cream coffee x 2
Hospital cappuccino, unsweetened

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *no*

? min = ? km

January Total = 30/140 km 

Today's weigh in:- < 86 kg

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked. Resumed Accupril for now. BP was creeping up. last reading

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

Monday, January 28, 2013

JAN 28TH


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

10/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS


1250 Calories 
104.2 gm fat (75%) = 934cal.
62.5 gm protein (20%) = 250 cal.
17 gm carbohydrates (5%) = 67 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

I have updated the above chart I work of because I've been eating around 1250 calories a day. It's difficult to eat so few carbs because I like veggies. I expect to increase carbs/veggies once i am settled in ketosis.

Fasting Blood ketones = 1.6 my target is 1.5 .......SURPRISE ....... I didn't expect this reading for a few mor days. Now my goal is to maintain it for 14 days straight.

0 minutes cross-trainer
Fats = 72 %
Proteins = 16.5 %
Carbs = 11.5 %
Total calories for day = 1477 ....... really hard to guestimate - it did not feel like that much food and I was hungry a couple of times.

I guess for a day on the road it's not too awful. It will be interesting to see how my ketone reading is affected tomorrow morning. I am disappointed with myself for not making more of an effort to get my cross-trainer time in this morning. I need to get a walk in tomorrow but it's going to be hot so will see how that goes. Worst/best scenario could be a walk through the hospital corridors and finding some stairs.


Breakfast:- Coffee and cream

Lunch: Robert Harris Angus burger and salad, no bun. Iced coffee Americano, (black expresso with extra water), with whipped cream. Thrilled to have a Cafe meal that fitted my plans so well.

Dinner:- Ham and salad

Snacks:- Almonds, rice crackers, cream cheese

Drinks:- Water x 5
Flavoured Tea Infusions x 0
Cream coffee x 3

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *no*

? min = ? km

January Total = 30/140 km 

Today's weigh in:- < 86 kg

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked. Resumed Accupril for now. BP was creeping up. last reading

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

Saturday, January 26, 2013

JAN 27TH


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

10/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS


1250 Calories 
104.2 gm fat (75%) = 934cal.
62.5 gm protein (20%) = 250 cal.
17 gm carbohydrates (5%) = 67 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

I have updated the above chart I work off because I've been eating around 1250 calories a day. It's difficult to eat so few carbs because I like veggies. I expect to increase carbs/veggies once i am settled in ketosis.

Fasting Blood ketones = 0.8 my target is 1.5 .... improvement 0.3

20 minutes cross-trainer
Fats = 78 %
Proteins = 14.5 %
Carbs = 7.5 %
Total calories for day = 1250

Proteins are  low. I need a steak *smile*

Breakfast:- Coffee and cream

Lunch: Mini meat loaf, HB egg, cherry tomato, red cabbage with bacon.

Dinner:- 2 sausages and green beans

Snacks:- Choc mint icecream (my version), almonds

Drinks:- Water x l
Flavoured Tea Infusions x 0
Cream coffee x 2
Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *yes*

20 min = 4.25 km

January Total = 30/140 km

Today's weigh in:- < 86 kg

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked. Resumed Accupril for now. BP was creeping up. Last reading

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

JAN 26TH


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

9/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1250 Calories 
104.2 gm fat (75%) = 934cal.
62.5 gm protein (20%) = 250 cal.
17 gm carbohydrates (5%) = 67 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

I have updated the above chart I work of because I've been eating around 1250 calories a day. It's difficult to eat so few carbs because I like veggies. I expect to increase carbs/veggies once i am settled in ketosis.


Fasting Blood ketones = 0.5 my target is 1.5
Fasting glucose -= 3.5 uk/63 usa

Post Prandial glucose =  4.2              2 hours after lunch Wednesday and Saturday
Blood ketones = 1.1                           2 hours after lunch Wednesday and Saturday


20 minutes cross-trainer
Fats = 77.2 %
Proteins = 17.3 %
Carbs = 5.5 %
Total calories for day = 1249


Breakfast:- Coffee and cream

Lunch: Mini meat loaf, tossed salad, lettuce, radish, cucumber. herbs, spring onion. HB egg, cheese, 1 tsp olive oil

Dinner:- Mushroom and cheese omelet

Snacks:- Camembert, almonds

Drinks:- Water x 5
Flavoured Tea Infusions x 0
Cream coffee x 2
Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *yes*

20.5 min = 4.25 km

January Total = 25.75/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked. Resumed Accupril for now. BP was creeping up. last reading

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

Thursday, January 24, 2013

JAN 25TH





Fasting Blood ketones = 0.4 my target is 1.5..... increased by 0,1 not spectacular!
20 minutes cross-trainer
Fats = 74 %
Proteins = 19 %
Carbs = 7 %
Total calories for day = 1250


Breakfast:- Coffee and cream

Lunch: Fresh herb Omelet with cheese, cherry tomatoes and olives

Dinner:- Meat loaf, lettuce and herb, olive oil, lemon zesr, camembert.

Snacks:- Camembert, almonds

Drinks:- Water x 5
Flavoured Tea Infusions x 0
Cream coffee x 2

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *yes*

20 min = 4.5 km

January Total = 21.5/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs


JAN 24TH



12 MONTHS MAINLY WHEAT FREE AND CONTINUING

8/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.

Fasting Blood ketones = 0.3 my target is 1.5
15 minutes cross-trainer
Fats = 77 %
Proteins = 13.5 %
Carbs = 9.5 %
Total calories for day = 1243



Breakfast:- Coffee and cream. 

Lunch: HB egg Strawberries and cream.

Dinner:- Mini meat loaf with courgette, carrot and red cabbage.

Snacks:- Feta and olives. 

Drinks:- Water x 5
Flavoured Tea Infusions x 0
Cream coffee x 2

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *yes*

15 min = 3.25 km

January Total = 21.5/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked. Resumed Accupril for now. BP was creeping up. last reading


Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

JAN 23RD



12 MONTHS MAINLY WHEAT FREE AND CONTINUING

7/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.


0 minutes cross-trainer
Fats = 74 %
Proteins = 18%
Carbs = 8 %
Total calories for day = 1154



Breakfast:- Coffee and cream

Lunch: Left-over steak and bean salad

Dinner:- Herb omelet with bacon and extra olive oil

Snacks:- Feta spread with cucumber

Drinks:- Water x 5
Flavoured Tea Infusions x 0
Cream coffee x 2

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *no*

? min = ? km

January Total = 18.25/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked. Resumeds taking Accupril. BP was creeping up. last reading 

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs









JAN 22ND


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

7/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.

0 minutes cross-trainer
Fats = 68.5 %
Proteins = 15.5 %
Carbs = 16 %
Total calories for day = 1240
+ pineapple and coconut cake


Breakfast:- Coffee and cream

Lunch: Chicken salad. Cappuccino and cake

Dinner:- Chicken sausages, carrots and green beans.

Snacks:- chocolate, almonds, figs

Drinks:- Water x 2
Flavoured Tea Infusions x 0
Cream coffee x 2
Cappuccino + sugar
Diet Lemon, lime and bitters.

Daily Goal:- 1.5lt or 5 - 6 cups large *no*

Exercise:- Walk or Cross-trainer *no*

? min = ? km

January Total = 18.25/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs


JAN 21ST


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

7/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.


Sunday
15 minutes cross-trainer
Fats = 75 %
Proteins = 18 %
Carbs = 7 %
Total calories for day = 1133
Monday

15 minutes cross-trainer
Fats = 64 %
Proteins = 21 %
Carbs = 15 %
Total calories for day = 1738 This is a guestimate and probably an overestimate. It certainly does not feel as though I have eaten this much.




Breakfast:- Coffee and cream

Lunch: Caesar salad without croutons. Almond biscuit, cappuccino 1 tsp sugar

Dinner:- Pork chop, bean and broccoli salad, cherry tomato. Chi sweetened with stevia and tonic water

Snacks:- rice crackers and brie, almonds, dried fig

Drinks:- Water x 2
Flavoured Tea Infusions x 0
Cream coffee x 2
Chi and tonic water x 1

Daily Goal:- 1.5lt or 5 - 6 cups large *no*

Exercise:- Walk or Cross-trainer *yes* Not Speedy Gonzales but I'm doing it.

15 min = 3 km (Sunday)
+ 15 min = 3.25 km (Monday)

January Total = 18.25/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked.Resumed accupril for now. 

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs


JAN 19TH




12 MONTHS MAINLY WHEAT FREE AND CONTINUING

5/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbS



MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.



Fats = 64 %
Proteins = 22 %
Carbs = 14 %
Total calories for day = 1148

Breakfast:- Coffee and cream. Tomato and feta


Lunch: Omelet with Feta and avocado


Dinner:- Grilled rump steak with bean and broccoli salad.

Snacks:- Almonds. Chocolate fat bomb, rice crackers and feta

Drinks:- Water x 1
Flavoured Tea Infusions x 4
Cream coffee x 2

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *no*

? min = ? km

January Total = 12/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs



JAN17TH


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

5/31 DAYS SIGNIFICANT ACTIVITY


TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.

15 minutes cross-trainer
Fats = 62.3 %
Proteins = 23 %
Carbs = 8 %
Alcohol = 6.7 %
Total calories for day = 1114
 + glass red wine 106



Breakfast:- Coffee and cream

Lunch: Chicken. Turkish salad

Dinner:- More left-over roast chicken with red cabbage 20 gm chocolate fat bomb

Snacks:- Diet jelly and cream. The bowl is now empty.

Drinks:- Water x 3
Flavoured Tea Infusions x 1
Cream coffee x 2
Other

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *yes*

15.5 min =  3.5 km Improving slowly but man it takes discipline not to keep going beyond my chosen minutes. I know I must or my knees will blow up and I can feel the pain around my scapula where I did some damage a few years ago. That is the last thing I want to set off again. It was an excruciating sudden stabbing like having broken glass instead of angel wings.

January Total = 12/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs