Day 16 Workout Log: July 27, 2020

I spent 45 minutes on the treadmill at a slow pace (3.1 to 3.4 mph,  a brisk walking speed.) My heart rate went as high as 136 which is why I did not go faster.

Some muscle soreness from weight lifting yesterday. Soreness is about a 2 out of 10.

Day 15 Workout Log; June 26, 2020

In earlier years I would have printed my workout routine in detail. I am still disheartened that I have lost about 80% of my strength fro eleven years ago. Bad health, aging and inactivity have taken a toll. How much strength can I reclaim? Quite a bit, I believe.

The workout consisted of weight machines followed by some time on the treadmill.

The long road back.

Day 16 Food Log (Saturday)

I drank some cream in my coffee because my wife left almost a full cup of coffee with cream behind. So I drank it.

Black coffee and seltzer water throughout the day.

4:17 PM: 6 tablespoons of proprietary arginine mix. 4 pretzels (8 grams of carbohydrate estimate)

Around 7:30 PM: Estimated 6 oz. of roasted chicken. Two wings and loose meat separated from skins. (Wife made chicken pies.| 1.7 oz. lamb sausage, 7 oz. skinless beef franks, 3 oz. pork rinds. Approximately 3 tablespoons creamy horseradish ( 3 grams carbohydrate estimate.)

The cream in the coffee may or may not violate the intermittent fasting/OMAD protocol. Judgment call and I am the judge. I deliberate at this writing.

Day 16 Weight Log

Day 0....June 11, 2020...224 lb.
Day 1...J.une 12, 2020...224 lb.  Ketosis - @ 1 PM.
Day 2....June 13, 2020...221 lb...
Note Severe upper GI problems late June 12 until about 1 AM June 13. Vomiting. Roast beef did not agree with me. Symptoms quelled by house brand antacid.
Ketosis - @ 11 AM.
Ketosis + @ 8:25 PM
Day 3....June 14, 2020...222 lb. Ketosis + @ 9:30 AM.
Day 4....June 15, 2020...219 lb. Ketosis + @ 7:30 AM.
Day 5....June 16, 2020...218 lb. Ketosis + @ 10:45 AM
Day 6....June 17, 2020...218 lb. Ketosis + @ 9:15 AM. Ketosis + @ 11:45 PM
Day 7....June 18, 2020...219 lb. Ketosis + @ 8:45 AM

Day 8....June 19, 2020...219 lb. Ketosis + @ 12:30 PM
Day 9....June 20, 2020...219 lb. Ketosis + @ 9:30 AM
Day 10..June 21, 2020...216 lb. Ketosis + @ 9:00 AM
Day 11...June 22, 2020...218 lb. Ketosis + @ 8:30 AM
Day 12...June 23, 2020...219 lb. Ketosis + @ 8:30 AM
Day 13...June 24, 2020...219 lb. Ketosis + @ 8:45 AM
Day 14...June 25, 2020...216 lb. Ketosis + @ 9:18 AM

Day 15...June 26, 2020...215.5 lb. Ketosis + @ 11 AM. Clearly in ketosis but not as much as the past two weeks ( the ketone strip markers are color-coded, not numerical, so I can't be all that precise. The small amount of rice last night might have thrown me off slightly, but not enough to take me out of ketosis.)
Day 16...June 27, 2020...218 lb.

Day 15 Food Log

Black coffee and seltzer throughout the day.

Around 8 PM: 4 tablespoons of proprietary arginine mix.

Around 10:30 PM: Approximately 6.8 oz. lamb sausage, 7 oz. skinless beef franks, roughly three oz. pork rinds. 2 oz. gin with a splash of lemon juice.

Day 15 Weight Log

Day 0....June 11, 2020...224 lb.
Day 1...J.une 12, 2020...224 lb.  Ketosis - @ 1 PM.
Day 2....June 13, 2020...221 lb...
Note Severe upper GI problems late June 12 until about 1 AM June 13. Vomiting. Roast beef did not agree with me. Symptoms quelled by house brand antacid.
Ketosis - @ 11 AM.
Ketosis + @ 8:25 PM
Day 3....June 14, 2020...222 lb. Ketosis + @ 9:30 AM.
Day 4....June 15, 2020...219 lb. Ketosis + @ 7:30 AM.
Day 5....June 16, 2020...218 lb. Ketosis + @ 10:45 AM
Day 6....June 17, 2020...218 lb. Ketosis + @ 9:15 AM. Ketosis + @ 11:45 PM
Day 7....June 18, 2020...219 lb. Ketosis + @ 8:45 AM
Day 8....June 19, 2020...219 lb. Ketosis + @ 12:30 PM
Day 9....June 20, 2020...219 lb. Ketosis + @ 9:30 AM
Day 10..June 21, 2020...216 lb. Ketosis + @ 9:00 AM
Day 11...June 22, 2020...218 lb. Ketosis + @ 8:30 AM
Day 12...June 23, 2020...219 lb. Ketosis + @ 8:30 AM
Day 13...June 24, 2020...219 lb. Ketosis + @ 8:45 AM
Day 14...June 25, 2020...216 lb. Ketosis + @ 9:18 AM
Day 15...June 26, 2020...215.5 lb. Ketosis + @ 11 AM. Clearly in ketosis but not as much as the past two weeks ( the ketone strip markers are color-coded, not numerical, so I can't be all that precise. The small amount of rice last night might have thrown me off slightly, but not enough to take me out of ketosis.)

Two Week Summary

8 pounds in two weeks. Not bad.

 Diets are usually front-loaded and an immediate loss is not unusual. 5 pounds in 4 days, then 3 pounds in 10 days. Those immediate milestones result mostly from water and waste, as opposed to the shedding of fat. Once the initial shedding occurs, decreases are not so dramatic.

5 in 4 followed by 3 in 10. The latter is closer to what can be expected in the next few weeks. .33 lb/day. I would prefer .4/day or even .5/day but I am satisfied with my progress.

OMAD compliance: 13/14.

Keto compliance: 14/14.

I hit ketosis early on. Day 1 on first reading.

I have gotten past the headaches and stomach problems that sometimes accompany the first few days of a keto diet.


Day 0....June 11, 2020...224 lb.
Day 1...J.une 12, 2020...224 lb.  Ketosis - @ 1 PM.
Day 2....June 13, 2020...221 lb...
Note Severe upper GI problems late June 12 until about 1 AM June 13. Vomiting. Roast beef did not agree with me. Symptoms quelled by house brand antacid.
Ketosis - @ 11 AM.
Ketosis + @ 8:25 PM
Day 3....June 14, 2020...222 lb. Ketosis + @ 9:30 AM.
Day 4....June 15, 2020...219 lb. Ketosis + @ 7:30 AM.
Day 5....June 16, 2020...218 lb. Ketosis + @ 10:45 AM
Day 6....June 17, 2020...218 lb. Ketosis + @ 9:15 AM. Ketosis + @ 11:45 PM
Day 7....June 18, 2020...219 lb. Ketosis + @ 8:45 AM
Day 8....June 19, 2020...219 lb. Ketosis + @ 12:30 PM
Day 9....June 20, 2020...219 lb. Ketosis + @ 9:30 AM
Day 10..June 21, 2020...216 lb. Ketosis + @ 9:00 AM
Day 11...June 22, 2020...218 lb. Ketosis + @ 8:30 AM
Day 12...June 23, 2020...219 lb. Ketosis + @ 8:30 AM
Day 13...June 24, 2020...219 lb. Ketosis + @ 8:45 AM
Day 14...June 25, 2020...216 lb. Ketosis + @ 9:18 AM