SFM -- Day 14

Ketones -- 2.7 mmol/L

Glucose -- 82 ml/dL

Weekly weight update -- down a pound and a half from last week (15 total since April 9). Waist measurement down about 2.5 inches from April 9 (2 days after my Half Ironman).

Glucose was 77 before my swim at 11:30 -- 72 at 4:15 PM -- 85 at 8 PM two hours after I started eating that incredibly awesome meal I pictured above. So no big spike despite the delectableness.

Looking ahead -- I think I'm going to try some almond meal tomorrow (on broiled chicken parts) and a serving of 100% cacao Ghirardelli bar on Sunday (14g carbs)...will still keep them below 25 on the day though. Will be interesting to see what that does to my blood sugar and ketones. 100% cacao is very bitter, no sugar, lots of fat.


ME (max effort) power clean


5 - 65% power clean

10 - double under

Did 180# power clean -- 65% of that is 117 so that's what I used. Did 10 rounds plus 3 double unders in 8' in garage.

Interval Swim

10' warmup

20x 30 seconds on -- 30 seconds rest

Did them all in an open water and flip turned at end of lane without kicking off wall -- didn't want to spend 10 of the 30 seconds gliding through the water so I made it a little harder on myself. I'd get a length in about 22 seconds and get about halfway down the other way at the :30 mark.


breakfast -- acv in water // coffee with coconut oil (1 tbsp) and MCT oil (1 tbsp)

lunch -- 1 tbsp coconut oil

dinner -- 6.5 oz raw, grass fed beef liver (cooked same way as yesterday), veggie bouillon cube, 2 tbsp sour cream, 50g kale & 50g mushrooms (cooked in the water and broth), 6 eggs cooked in 2 tbsp butter and 1.6 oz of raw Swiss cheese, 1 tbsp coconut oil -- that was an incredible dinner.

snack --  decaf with 6 tbsp HWC

1,981 calories -- 168g fat // 19.3g carbs // 95g protein (659% of my daily "allowed" cholesterol...haha)

Also just wanted to reiterate that I don't think counting total calories is necessary -- just something I'm doing for a while 1) for my reference, until I get the portions of carbs down pat, and 2) for anyone reading this who may find it helpful. I do think counting carbs and protein blocks is necessary (see the finisher52 nutrition lifestyle post on the Food4Thought tab for details on that stuff)