OMAD KETO Warrior - Daily Journal
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tlblanksfit wrote: »Awesome job. Your permanent onederland license has just arrived and you can now throw the temporary one away. You are such an inspiration. I look forward to reading your journal just as much or maybe even more than posting and viewing my own. Keep up the good work. I have done a fasting schedule as well after being inspired by yours. By following my new schedule, I was able to post a 4 pound loss this week. Here's to reaching our goals.
- Tracey
Tracey I can't put into words what this post means to me. Thank you, 100 times thank you!0 -
You are quite welcome.0
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06/12 - 198.60 (OMAD Day 77) *7g Carbs* Wow so awesome that I was able to stay the same after a very nice drop on the last 42 hour fast. This will set me up nicely for the next extended fast for sure.
I had one delicious meal yesterday thanks to the great establishment of Waffle House. A nice big 10 oz T-Bone smothered in grilled onions and mushrooms with a side of 4 scrambled eggs with 2 slices of cheese. All coming in around 1,200 calories. I honestly believe I could eat this as my single me every day and would not complain one bit. It's really nice to know that I can have a meal as good as this one and still stay the same with no gain or give back whatsoever.
This really sets me up nicely for when I move into phase II of this program where I go back to the gym (based on current trend I would say in the next 45-60 days). Based on the experience I am seeing now holding the weight with one normal meal might allow me to add more calories on the days I go to the gym and still be able to maintain my weight. I'm just now starting to think about what changes/tweaks I will need to make once I get into maintenance in 2-3 months.
If you followed me at all you will see I'm constantly tinkering based on the results I see until I hone in to the best combination. Regardless of what that ultimately looks like rest assured it will be based on the foundation of intermittent fasting just as I am doing now.
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I can't tell if you add additional fats to your foods to remain in ketosis. I like keto, but my last labs showed elevated cholesterol levels. I had been doing the Bulletproof coffees and adding other fats and stopped them after my results came back. I know low carb is best for me as far as my weight loss goes. I guess what I am asking is if you are doing High Fat Low Carb or just Low Carb and can I do low carb without all of the added fats and still get to a state of ketosis where I am burning body fat? I hope you get what I am asking.1
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I have included a break down of my typical macros. They are usually 65/35/0 on average. I try to get 90-100 grams of protein each day and the rest of the calories come from fat by default as I limit my carbs.
I don't subscribe to ingesting higher fat supplements like bullet proof coffee or fat bombs as once your in ketosis, which I am based on the red meter for 67 days, my body is already in fat burning mode. The conclusion I came to was why give it more external fat to burn when I have more than enough internal stored fat to spare? I have seen others much more experienced than me come to this same conclusion.
I am just sharing my thoughts and the conclusions I have made and at the end of the day they are just that, my point of view. Hope this helps.
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Thank you, I think I will go the Keto route without adding the additional fats as well. I will check my ketone levels in the morning since I am doing an extended fast today and see where I am. I get my blood work done again on July 18th so I hope the elimination of the added fats will get me back down to normal levels. Do you eat ANY vegetables?1
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tlblanksfit wrote: »Thank you, I think I will go the Keto route without adding the additional fats as well. I will check my ketone levels in the morning since I am doing an extended fast today and see where I am. I get my blood work done again on July 18th so I hope the elimination of the added fats will get me back down to normal levels. Do you eat ANY vegetables?
Yes I am not opposed to eating vegetables at all and you see from time to time in my photos I have them added to the plate. I have been a little more restrictive these past couple months more for the sake of being able to repeat my results and not have any unknowns. As I move into maintenance I will be adding different foods back on to my plate. Take care!0 -
tlblanksfit wrote: »Thank you, I think I will go the Keto route without adding the additional fats as well. I will check my ketone levels in the morning since I am doing an extended fast today and see where I am. I get my blood work done again on July 18th so I hope the elimination of the added fats will get me back down to normal levels. Do you eat ANY vegetables?
I think that is the right approach. On the LCHF forum, a lot advocate to not add extra fat. They say get required amount of protein and not more, very little carb, and then if trying to lose weight, the less fat the better is what I've gotten out of reading there.1 -
I think that is the right approach. On the LCHF forum, a lot advocate to not add extra fat. They say get required amount of protein and not more, very little carb, and then if trying to lose weight, the less fat the better is what I've gotten out of reading there.[/quote]
This could explain why I'm still gaining. I didn't know this.
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06/13 - 198.00 (OMAD Day 78) *0g Carbs* 30 HOUR FAST NEW LOW! A nice surprise today with a bigger loss than expected for an non-42 hour extended fast. I will take in this data point and adjust my schedule accordingly. As you know from the spreadsheet I was scheduled to do a 42 hour extended fast today. That changes now as I will instead opt for refilling my reserves and go with a 23 hour fast and have another round of my "go to" meal. If in fact this results in more losses tomorrow then I will repeat the cycle until my losses stall.
This is what is so nice about this system. You have just the right amount of tools in your belt to use no matter what the situation presents. There is no need for me to be hard headed and stick with a plan I scheduled two weeks ago when the results call for something else. With as much extended fasting that I am doing I really have to watch my reserves as I can feel when they are getting low as this translates into lack of energy. I have now had 4 extended 42 hour fasts in a row all of which were followed by 30 hour extended so my reserves are at an all time low. I still have good energy but I do find my batteries running low around 8:00 at night. So anyway, I will listen to my body and adjust my schedule today accordingly. Tomorrow will be another reevaluation.
BTW one thing that I don't mention here much but something that is part of my daily routine is apple cider vinegar. I drink a 32 oz mug of a combination of (3) tablespoons of apple cider vinegar, club soda and topped off with plain iced tea. I drink this on my way to work every morning. Sour as all get out but seems there is a lot of buzz out there to it's benefits and it does sure seem to help me in many ways. I have now drank that concoction for 78 days straight without fail.
"Go To" Meal 1,240 Calories/0 Grams of Carbs = 67/33/0: (98g of Protein, 91g of Fat, 0g of Carbs)- (4) Eggs (*280)
- (1) Pad of butter (*35)
- (2) Slices of Munster Cheese (*160)
- (6) oz Rib-Eye Steak (*485)
- (1) Tin of Sardines (*230)
- (2) Cups of Coffee w/half & half (*50)
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"You have just the right amount of tools in your belt"
Funny you should use those words because when people ask me about my weight loss (which is all the time) they often ask me what will I do once I've reached my goal? I always say that I'm not even worried about it because there are any number of options available, and that this process has given me a number of tools that I can use to maintain my weight when I'm ready too..2 -
You're doing great!!!
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Great going!!1
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You're doing so well!1
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06/14 - 198.00 (OMAD Day 79) b]-47.00 lbs[/b *0g Carbs* 24 HOUR FAST Well I said I would re-evaluate the situation after weigh in today. In my mind I needed to be at 197.60 today in order to do another feed day. As it turns out I stayed the same so today I pull the trigger on my next 42 hour extended fast. I have an extra day in the tank for reserves, I'm feeling fine so it should go off without an issues. I would expect (based on previous experiences) to come in at around 196.60 or so tomorrow. We shall see if history continues to be a good indicator. So far its been pretty spot on
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Great job! It's nice when you get it figured out and can be so frustrating when there is no apparent pattern. 1
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06/15 - 196.40 (OMAD Day 80) [ -48.60 lbs ] 0g Carbs 42 HOUR FAST * NEW 30+ YEAR LOW!
I was not too far off on my prediction for today I am so thankful for the loss and the direction I am heading. I love that I have been able to avoid plateaus on this 80 day journey as that had been such an issue for me in the past. Truly this "mixing things up" that I discovered from Dr Fung's fasting podcast has really proven to be a game changer for me. I'm not going to lie I am really looking forward to my Chick-Fil-A 4X this morning - I already have my "Morton's Lite Salt" shaker next to my car keys.
It's hard to believe that the last time I saw this weight was in the big 80's. Such a shame that I let all those years pass before figuring all of this out. I struggle with that often at age 55. I know I have to not give into that and just look at the positives that the future brings. Still I can't help but think of all the experiences I missed because of my self image. The parties I did not attend, the vacations I did not take, the opportunities I let pass me by out of embarrassment. I will reflect today but turn that page and my focus to what lies ahead and for that I am so very excited.
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Congratulations!! You are doing awesome.1
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Wow wow wow!! You're doing fantastic!! Yep, stay focused on today, can't do anything about yesterday. My weight has beenbouncingup & down a # for a few days & I'm becoming suspicious of salt. I have some Morton's lite, time to dig it out. Enjoy your bowls!1
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To the future!1
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So cool!!1
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06/16 - 197.00 (OMAD Day 81) [ -48.00 lbs ] 36g Carbs 30 HOUR FAST
A little bit bigger bounce than what I have seen in the past but still nothing to be concerned about. I was wondering if I was just going to bypass the 197's all together. I got the question answered today.
I am at hour 24 of a 30 hour fast at the moment. When I reach 30 at 1:00 PM or so I will end it with a "go to" meal with a possibility of swapping the sardines for some sashimi. We shall see how that turns out.
My plans at this time would be to follow this 30 hour fast with at least one 24 hour fast and possibly 2 but we will see IF things are progressing in the right direction. What do I mean by IF, well I literally follow a decision tree that looks like this.
>>>>> IF after today's 30 hour fast for instance I continue back down and then do the same after the 24 hour fast the following day I would consider yet another 24 hour fast before engaging in the next 42 hour fast (aka extended fast).
>>>>> IF however after my first 24 hour fast I start climbing and giving away some of the losses from the last 42 hour fast, I will immediately deploy the next 42 hour fast.
I feel this is why it is so important that I weigh every day. In the past by now I would been stuck in at least one or more plateaus for long periods of time. My answer this time around is to "shake things up" which translates to adding in extended fasts. I know they sound horrible, after all who wants to eat less than they already are but make no mistake they work.
I believe that if I want success in this as quickly as possible, and after all who doesn't want that, I really need to be adjusting and reacting to what I am seeing on a daily basis. For me in the past these long periods of not losing anything or worst yet bouncing back up and down, just chipped away at my confidence level which ultimately lead to me giving up. I have changed my approach this time and so far anyway it has paid nice dividends.
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Just get there. Getting there fast is nice, but be careful. Don't hurt yourself or make it so hard that you can't do it.2
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Amazing!1
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You got this! Awesome 1
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06/17 - 196.80 (OMAD Day 82) [ -48.20 lbs ] 0g Carbs 24 HOUR FAST
Heading back down in the right direction, just .40 away from my recent low off of the last 42 hour extended fast. I will have another "go to" meal today in hopes of either staying the same or a bonus would be to get even .20 closer to the low. Either way I am set up nicely tomorrow for the next extended fast where I would expect to take out 196 and register something in the 195's. I am traveling 7 hours so I have to consider that as well. This will be a game time decision immediately after check in tomorrow.
Just as a side note, one thing I have noticed that has happened as a result of this way of living over the past 82 days is that I have somehow gravitated to waking up earlier and becoming more of a morning person. It is not uncommon now for me to awake at 5:30 AM and be ready for the day. Contrast that to before where I would find it hard to get up naturally by 8:00 or 8:30 and more often had to rely on my alarm clock to get me up. I want to believe some of this is due to the reduced carbohydrates in my day to day life but I think too some of it is due to the fasting. Either way it is a nice side effect that I welcome in my life.
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I've found the same side effect, getting up earlier and getting more accomplished. It's just an overall more healthier lifestyle.1
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I get up earlier also. About 5-5:30 each day. I like it!1
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06/18 - 197.80 (OMAD Day 83) [ -47.20 lbs ] 9g Carbs 24 HOUR FAST
I gambled by going with back to back 24 hour fasts as opposed to a 42 hour fast yesterday and it back fired on me a bit. This bounce is unexplained which is to say the body can be at times for me still. I did choose to eat the steak my wife prepared with grilled onions instead of my pre-made frozen portions and did have a half of serving of her baked zucchini (not pictured) which I substituted with my typical tin of sardines (seemed like a fair swap calorie wise). That still does not explain a full pound bounce. I do feel like I am retaining water for whatever reason today as my ring is tight. Hopefully I can flush all that out today. Driving 7 hours makes getting the liquids in a little tricky.
I'm going to start taking 500 mg of Magnesium nightly as my calf and foot cramps are a real thing at night. I had one last night in my right calf and thought I would never get it to let go. I used to take these many years ago but will start back on those today.
I will deploy a 42 hour fast today with hopes that much of this bounce will be eliminated and I will still track to a new low at tomorrow's check in. I should have known the 197's were not going to let me ignore them. Ok, we met, we said hello, now its time to say goodbye
*HAPPY FATHER'S DAY* to all you fathers out there!!
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You're doing great! Isn't is nice when you have a little bounce & you're still in Onederland? 0
