SFM -- Day 22

6 AM: Ketones - 2.3 mmol/L

          Glucose - 79 ml/dL

Good numbers. First time since last Saturday my ketones have been 2+ ...

Crazy that a ton or protein (even high quality protein) and some almond flour could effect me so many days. Protein was Sunday ... almond flour was the day before (Saturday) and Tuesday.

5 PM: glucose was 76 which is a little high for me right before dinner. I went ahead and had my tbsp of EVCO before I mowed the grass to give me some energy.

9 PM: after an INCREDIBLE dinner, glucose went to 90...typical before and after dinner is something like 60 to 80 ... so a 70 to 90 I guess isn't that crazy.

Time Trial Bike

12 miles on the Tarmac -- 18 mph, HR averaged 153

legs pretty sore from the last couple of CF WODs

was going to ride at 7 AM but wife was in room with a feverish/sleeping baby and I just couldn't leave my 3 year old on the couch to watch Sesame Street all by herself. Too darn cute...so I rode at noon.


breakfast -- acv in water // coffee with 1 T each of MCT and EVCO

lunch -- 1 tbsp coconut oil

dinner -- 50g avocado + 1 tbsp EVOO, 50g kale + bouillon + 50g mushrooms + 1 qt water, 11.6 oz uncured beef bacon (grass fed) + 2 tbsp sour cream, 1 tbsp EVCO, 4 oz monterey jack style cheese, 6 oz of homemade bone broth (not sure on nutritional info but my thought is that it's just protein and fat)

snack -- decaf with 6 tbsp HWC

2,272 calories -- 181g fat // 12g carbs // 143g protein [not including 6 oz bone broth since I'm not sure the nutritional value]

I'm a little worried that I had too much protein. That beef bacon is unbelievably good. We'll see how it effects me in the morning. I can tell when my blood sugar is going to be elevated because I feel bloated. Can't really explain it, but I felt it both times after the almond meal consumptions...didn't have that feeling tonight. Got to bed around 11:15 PM (after Weekend Update).