WU: 5' easy spinning, HR average 100
MS: 45' moderate effort (ended up doing 3' of harder spinning getting HR into the 150s, then 2 minutes easy -- bringing HR back down into 120s)
CD: 5' easy spinning, HR average 115
Total time: 55' (not sure on total distance since didn't ride with power meter -- would guess around 16 miles for a conservative estimation)
Knee wasn't an issue although I could feel it. Woke at 5 AM. On bike inside little after 5:30 AM. Listened to This American Life NPR podcast about pig rectum being unlawfully substituted as calimari -- gross -- one more reason to not eat meat from a restaurant.
apple cider vinegar/water upon waking
Breakfast: fresh ground dark coffee, 2 tbsp organic full-fat butter, 1 tbsp coconut oil
Lunch: seared tuna steak, sauteed kale/tomato topped with walnuts, 1 small avocado, 4 ounces raw wisconsin jack cheese (unpasteurized), fresh cup of coffee
Dinner: "Fat Smoothie" (8 oz heavy whipping cream, 25g soaked almonds, 50g frozen strawberries, 1 tbsp coconut oil, ice, water, 1 tbsp hemp seeds). 1,139 calories, 111g fat, 10.5g carbs, 8.9g protein.
I won't track calories every day but here's a breakdown of what today looks like:
2,289 calories, 203.5g fat, 24.3g carbs, 80.8g protein.
I'm focusing on regulating fat accumulation and mobilization via insulin control. In other words, keeping my carbs at or below 50g 6 days a week (probably 7 days a week actually).
Protein/fat sources coming from organic, grass fed, ethically raised animals. Most meat from Slankers Grass Fed Meat, butter and cheese from Organic Valley, Horizon, Kerrygold, etc...