November 6, 2017 Food & Activity Log 

Breakfast:

I kicked off the week with some BulletProof Coffee.  Rather than open a new pack of butter I used 2T of the ghee and coconut oil combo I had purchased.  I’m not sure why it doesn’t blend in the way regular butter and coconut oil does as it’s essentially the same thing but both last time and this time I had the same issue.  I’m not a fan but it’ll do in a pinch.  Plus, it’s still 0g carbs.

  

 

Lunch:

I was feeling a little off by 11, just tired and slightly woozy, so I decided to go ahead and eat my lunch and see if that helped.  It must’ve as I did feel better afterward.  I had one serving of the Tamale Skillet Pie I’d made and frozen a while back, which has 12g carbs, 6g of which are fiber.  My Bai Lemonade scanned with total carbs instead of net, calculating it at 18g total carbs for the bottle instead of the 2g net carbs.  Altogether, this meal came to 8g net carbs and I did drink on the lemonade through part of the afternoon.

  

 

Snacks Pt. 1 & 2:

Having eaten lunch early and without tons of work to keep me busy I munched on some nuts around 3pm.  I guesstimated the amounts and just used generic searches but this snack came to 10g total carbs.  About 3g of that was fiber, so this meal was around 7g net carbs.

  

 

Not too much later I needed something else to kick-start my mind and energy so I had the cheese stick I had brought today, which has 0g carbs.  Also, before I left for the day I had a sugar free Wint-o-Green mint, which scanned for 0g net carbs.

  

 

Dinner:

I had thawed out a couple of steaks this weekend so I cooked one of those and had the last of the green bean salad I had made with it.  I also remembered the BBQ sauce that had come in my last Keto Krate and decided this was the perfect chance to try it.  The sauce was good, sweet and tangy at the same time, and didn’t overpower the other foods.  Altogether this came to 7g total carbs, 5g from the beans which also had 2g of fiber, and 2g from the sauce, leaving 5g net carbs.

  

 

Summary:

My total carbs were a bit high today, at 47g, mostly from lunch with the tamale casserole, which has a bread base, and the Bai Lemonade.  My net carbs, though, came to right around 20g, which is about on track for my daily goal.

I did well on my activity today as well, having gone into the office.  I also switched my MPC up a day, making today my cardio day instead of the muscle building day.  On the down side, it getting dark so early didn’t allow me to go out and walk like I usually do so I did jumping jacks instead.  Having not done them before I don’t have a comparison but they definitely helped up my “steps”.

    

October 31, 2017 Food & Activity Log 

Breakfast:

I went with Cookie Dough syrup in the BulletProof coffee today, as a change.  My order of new syrups is delayed so switching them up as I’m able.  Today it calculated as 1g carbs.

  

 

Snack Pt. 1:

I was manning a table downstairs all through the lunch hours, delaying mine, so I scarfed down this little snack before heading down.  A beef stick and a cheese stick, coming to 2g of carbs.

  

 

Lunch:

While sitting for my two hours, I lamented that I would not have a chance to go to Jimmy John’s as I could use that treat today.  I’d been told that they wouldn’t deliver as far as my office and decided to do an order and test that.  Happily surprised, the order went through and I got my meal delivered right as my table shift ended.  I got the Country Club, which is ham and turkey together.  Even better, I had a bag of pork rinds I could substitute for chips.  The meal came to 6g of carbs, all from the Unwich, although I’m not sure from what since there’s no fiber.  I enjoyed it anyway and will have the lunch I had brought tomorrow.

  

 

Snack Pt. 2:

Having sat and stared at a table of candy for two hours, including regular versions of the peanut butter crunchy ones, and knowing I had an evening of candy ahead, I got my fix out of the way through the afternoon.  This came to 14g total carbs but net carbs are probably only 1-2g due to all the sugar alcohols.

  

 

Dinner:

I had a good turnout of trick-of-treaters and had to pause the cooking of my sausage several times, but I finally got it done.  I figured I’d keep it simple and try to counteract the sugar alcohols.  I also had a bottle of the Hint water, to which I added some additional flavoring instead of just sweetening it.  Apparently a hint of flavor isn’t enough for me, it just tastes watered down, so I’m trying different improvements.  This meal came to 3g carbs.

  

 

Summary:

My macros aren’t too bad, each within a couple percent of the ideal.  Also, my net carbs are less than the 24g total carbs due to at least 12g of sugar alcohols.  Overall, I did well on the carbs and macros today.

I had wanted to get my cardio in while at work but never got the chance before the weather turned in the afternoon (didn’t have a chance then either) so when I got home, the first thing I did was go walk and get in my timed cardio for MPC.  My times were essentially worse than last time but I was in a hurry to get out and do it and get back home before trick-or-treaters arrived so I likely didn’t apply myself as well.  I also did a slightly different route so I’d finish closer to the house, putting my last section in a different area of the neighborhood than usual.  Even so, together with all the walking around I did at work, I met and passed all my goals, earning the green screen of happiness and accomplishment.  I also finally did a screenshot quick enough to get the confetti on a section.  🙂

    

 

Happy Halloween!

October 27, 2017 Food & Activity Log 

Breakfast:

Back to the usual BulletProof coffee for breakfast today, this time on-the-go as I drove into work.  I went with English Toffee syrup today and the meal came to 0g carbs as usual.

  

 

Snack:

Today Chevy was sponsoring free Fletcher’s corn dogs to celebrate their centennial.  Fletcher’s is known for being served at the Texas State Fair so a group of us from work walked a few blocks downtown to get some.  As is was a special treat, I did make my first bite with all of the batter and then after that peeled off the batter except for where the strip of mustard was.  I couldn’t find anything in MFP for one without the batter so I entered it as eating half of one since most of the carbs would come from the batter.  It was worth it for the fun experience with my coworkers.  This one snack, though, came to 28g of carbs.

    

 

Lunch:

Due to the snack so soon after finishing my BPC, I didn’t eat lunch until after 3pm.  I had pulled a serving of Chicken, Sausage, and Mushroom casserole from the freezer and had it with a bottle of Hint flavored water.  This meal came to 8g of carbs, 2g of which were fiber, leaving 6g of net carbs.

  

 

Dinner:

I went to a game night at a pub tonight and ordered this Chicken and Vegetable skewer meal, without rice and with extra veggies instead.  I also had three Vodka & Diet Cokes which were small glasses and mostly ice (which is why I got more than my usual 2 max).  The drinks are 0g of carbs and I found the closest match in MFP for the meal, which still only came to 6g of carbs, two of which were protein.  I feel like it was likely more carbs than that due to the tomatoes but I shared some of the zucchini with fellow attendees and after the corn dog I’m not stressing a few missed carbs anyway.

  

 

 

Summary:

My carbs were well over my goal of 20g today, due to my unexpected but intentional decision to enjoy most of a corn dog.  Altogether I ended up with 42g of carbs, which is still under 50 and within the low-carb range, and 14% of my caloric intake, which is well over my preferred 5%.  My protein was also higher than it should be and the fat well under where it should be.  They are all still in the correct proportions though, with fat being the highest and carbs being significantly lowest.  The important thing is that I got back on track after the high-carb snack and will stay on track tomorrow and onward.

On the plus side, I went well over my 6,000 step goal and didn’t even go out of my way to intentionally gain steps.  Our group walked to get the corn dogs that morning and a coworker and I went for a walk during lunch (my usual to and from the train station and work all at once).  Also, in the afternoon I rented a bike in order to get my cardio in and we walked down to a large parking lot so I could ride my 1/3 mile sets without interruption of streets and traffic lights.  I think I did well for it being my first time on an actual bike in many years (decades) and I did each 1/3 mile between 2:11 and 2:38 minutes.  This is definitely over last week’s times that were in the 1 minute range but that was on a stationary bike so I feel like this week’s times are more realistic for actual bike riding as opposed to spinning the pedals as fast as I can (with resistance).  I’m mostly glad I didn’t fall off/over at any point.

    

October 24, 2017 Food & Activity Log 

Breakfast:

It should come as no surprise that I had BulletProof coffee as my breakfast today.  I was up a few hours before having this at around 10am.  I used the Hazelnut syrup today and realized all of my bottles are getting towards the low side so I ordered some more this evening.  Stay tuned for some exciting new flavors.

  

 

Dinner:

A lot of low-carbers practice intermittent fasting, where you don’t eat all day and essentially eat all your carbs, calories, protein, etc. in one meal, usually dinner.  It’s not something I intentionally set out to do but I also don’t stress when  it happens, such as today.  After my BPC I wasn’t hungry until right before I got off work, which is when I needed to go do my walking and cardio.  For some reason walking always makes me forget my appetite and I’m not usually hungry when I’m done, even if I was before.  When I got home, I cooked this fish and mixed up the green bean “salad” and still didn’t really feel super hungry when it was done.  The one serving of green beans (1/4 of the bag) was 5g carbs, 2g of which were fiber.  Those were my only carbs for the day so they were super low.  Having eaten so little, though, everything is low and MFP got after me for my calories not being enough.

  

 

Summary:

As I said above, all of my macros, carbs, fat, and protein, are low today due to only having the one meal.  Looking at the macros, the fat is a bit high in relation to the other two since I had both the BPC and some mayo later.  They are in the right proportions though.

When I got off work I went out to walk the neighborhood.  Another front had come through so it was actually a really pleasant walk.  As I was taking my screenshots, though, I realized I was about 200 steps of hitting my goal so I had to walk a few loops inside the house to make sure I got there.  A lot of the streets have some decent slopes to them but it always surprised me when it calculates to going up 14 floors.

As part of my walking I did my cardio for the MPF plan I’m following.  This time I pushed myself a bit and jogged the short ends of the blocks (about 2 houses worth) within each segment and walked fast for the rest of it.  This definitely helped improve my times, with each section taking between 4:42 to 5:16 minutes as opposed to the over 6 minutes for each set the last two weeks.  I will try to continue the occasional jogging and hopefully will be able to extend my jogging abilities.

Lastly, I tied for first yesterday on meeting/surpassing my step goal.  Both myself and another in the group got 130% of their goal steps (although their goal was surely much higher than mine).  I’m taking and celebrating every achievement I can get to stay motivated to keep getting more.

    

 

October 20, 2017 Food & Activity Log 

Breakfast:

This morning I had BulletProof coffee again, this time with Torani sugar free cookie dough syrup.  It’s even better when I add a half-scoop of cocoa but I didn’t today.  Only 1g carbs.

  

 

Lunch:

I’ve been having to fight some pizza cravings lately and it occurred to me that this new cheese with the tomato and basil might provide the right flavors to meet that craving.  I broke two slices into four pieces each and put a pepperoni on each, then baked at 400 for 5 minutes.  I’ve learned that the trick to getting them crispy is to just leave them in the oven at least another 10 minutes with it off and they dry out real nice.  This meal came to 2g carbs, all of which came from the ranch dressing.

  

 

Dinner:

When I got home from the gym I pulled out some ground turkey I had thawed and cooked it up with some sauces and seasonings before adding some riced vegetable mix.  I’d suggest a little more flavor, probably some more of some of the sauces or possibly cooking the veggies with some sauce prior to adding to the meat.  It wasn’t bad though and I have one serving left for another day.  This recipe came to 9g carbs once divided into 4 servings.

  

Snack:

I always seem to crave cheese after a meal that doesn’t contain any and not too long after dinner I decided to try out some Smoked Gruyere I had bought by mistake (had intended Gouda).  I sliced it thin and thought it was pretty good so I may buy more.  The down side is that it’s also 3g carbs per oz, which is pretty high.  I thought I had take a picture but I guess not.

As it’s Friday, I also pulled out one of the chocolate Know cookies as a treat.  These are great as they come to only 4 net carbs.  The texture reminds me of an oatmeal cookie, with coconut bits instead of oats but the flavor is all chocolate.  I heated it up a little and that made it more like a warm brownie, which was nice.

Later in the evening I was looking for a little snack but didn’t want any more carbs so I got a couple of slices of lunchmeat, some cheddar, and mayo.

  

  

 

Summary:

My carbs are a bit over my daily goal but at least some came from fiber from the riced veggies so I’m hoping my net carbs were a bit closer to the goal.  I was still on point with the percentage and in general my percentages were pretty good so I’m happy with that.

Today was a cardio day for the MCP workout plan and I was to repeat last week’s activity and try for a better time.  As I did the stationary bike last week, I went to the gym again today.  I did do much better, taking just over a minute to do each 500m segment, but am not sure if that’s due to better use of the equipment (as I did find a way to time the distance) or actually doing it faster.  After I met the goal and took a picture, I then went ahead and biked at a lighter resistance until I hit five minutes before doing the timed distance again.  In all I rode the bike for 20 minutes, after which I walked on the treadmill for 30 minutes.  The down side of working in the gym is the boredom; you either look at the display on the machine or one of the 20 tvs lined up in front of you.  I much prefer walking around outside.  I also remembered to do the side plank this time (forgot it last week) so I have my baseline for that now as well.

    

October 17, 2017 Food & Activity Log 

Breakfast:

After feeling sick to my stomach last night, and waking up a couple of times in the night with cramping, I took it easy this morning.  I wasn’t ever “sick” but also wasn’t hungry for a bit.  I decided to not go with BulletProof coffee and that solid dose of fats and instead just scrambled a couple of eggs and put some American cheese on top.  I also drank about half of a Powerade type sports drink.  This came to 2g of carbs.

  

 

Snack:

Mid-afternoon I still wasn’t feeling much like eating and still trying to ease into it so I had just some cheese, for 0g carbs.

  

 

Dinner:

After work I made a shopping run for tomorrow’s work birthday celebration and picked up an already-cooked Turkey Pot Roast.  I’d not heard of it before but it was with the rotisserie chickens so I decided to give it a shot.  I also had more cheese with it in the hopes my stomach issues won’t work it’s way down and cause more problems tomorrow.  They turkey was actually pretty good and this version of Gouda has been my favorite, creamy and a nice flavor, but also calculates with 3g of carbs per oz, which is a bit high compared to others.  I also had half the bottle of sparkling water to continue working on keeping my stomach settled.  This meal totaled 11g of carbs.

  

 

Summary:

Only 12g of carbs in all today, mostly due to eating light and sticking to meats and cheeses.  Most of the carbs came from the Gouda.  I did quite good on my macros though, which surprised me as I expected the protein to be too high and the fat too low.

I had an all-day training so was pretty much tied to my computer during the working day.  In the afternoon I got a decent headache but knew I needed to get in my cardio work and steps so I donned some shades and walked the neighborhood.  The cardio is 500m at close to maximum effort so, due to the headache, I walked quick rather than attempting any jogging.  Each of the three segments took between 6:07 and 6:39 minutes to complete, slightly longer than last week when I did try to jog for a bit on each.  I was actually super surprised that my thighs weren’t killing me again after the squats and lunges from yesterday, like last week, so that was a pleasant surprise.

    

October 16, 2017 Food & Activity Log 

Breakfast:

I was running a bit behind this morning and didn’t have time to make a BulletProof coffee at home and also catch the next train so once I got to work I bought a coffee and added some sweetener and a FatCoffee packet.  The FatCoffee was the Mocha Orange flavor and it’s quite tasty.  I nursed this most of the morning.  As before, only 2g of carbs from the FatCoffee packet.

  

 

Lunch:

As I took my time on the coffee and had solid call-in meetings during the morning I didn’t eat lunch until after 1pm.  I had prepped a salad last night, with lettuce, tomato, and chicken.  When I bought the coffee I also got a hard boiled egg and a packet of ranch dressing to add.  A coworker gave me some chunks of cheddar that I also cut up and added in.  I had brought a drink that I didn’t realize was an energy drink (0 carbs) and didn’t realize how much caffeine was in it until I spent the afternoon buzzing; will definitely be wary of those moving forward.  It had a good flavor though, for grapefruit.  The whole meal came to 11g of carbs

  

 

Summary:

On the train ride home I started feeling a little sick to my stomach and it hasn’t gone away so I’m skipping dinner and going to bed.  I did boil some eggs for my chicken salad so I’m hoping to have that tomorrow.

With skipping a meal, my carbs today are pretty good and my macros are decent too, although fat is a bit high and protein a bit low.

Having gone into work and walking to and from the train station and the office, I met my step goal before I got back home. It helps when I have the time to go up a flight of stairs and across the building to come back down on my bathroom breaks.

Once I got home I completed my strength building exercises, modified versions of squat, lunges, push ups, and pull ups. I improved in how many I completed each rep over last time so I’m happy about that. I’m pretty sure squats and lunges shouldn’t be the same day though, as I’m already sore and probably won’t be able to walk the rest of the week again.

    

October 14, 2017 Food & Activity Log 

Breakfast:

I got an early start today and made sure to start it with some BulletProof coffee.  I drove out to Tyler (about 2 hrs each way) for a Scottish Highland festival so decided to go with the Torani English Toffee flavor/sweetener to get in the spirit, sugar free of course.  I also put on these Christmas Jamberry wraps as they had a plaid/tartan look and I had no clothes that did.

  

 

Lunch:

After the festival, I met my aunt and cousin who live in Tyler for lunch.  The fish and sides were delicious and I was just as happy for the iced water and air conditioning as it had been hot at the event.  It’s well known that I don’t care for squash (barring spaghetti and butternut) but the sauteed zucchini and yellow squash was delicious and something I will definitely try to make.  I determined that it mostly tasted like butter, which was probably why I liked it.  The down side of eating out is you don’t know exactly what went into your meal so I had to find matches as I was able, causing this meal to total 15g of carbs. Note:  In the center of the fish you can see the couscous/rice that it was on top of and I avoided as much as I was able.

  

 

Snack Pt. 1:

Along the 2hr drive back home, I passed a Buc-ee’s.  If you’re ever in TX, I highly recommend it.  I bought some snacks and even some Christmas gifts.  On the remainder of the drive I had a few of the pork rinds and the sugar free saltwater taffy.  The taffy didn’t scan with net carbs which is why this “meal” contained 27g of carbs.

  

 

Dinner:

Once I got home from the gym (more later) and perused the fridge, I settled on the last unfrozen serving of chili and the spaghetti squash I had cooked for an early dinner.  I topped it with some shredded Parmesan.  It was really good and I plan to add some of the remaining spaghetti squash to the servings of chili that are already in the freezer.  This came to 14g of carbs.

  

 

Snack Pt. 2:

A bit later in the evening I thought of the Know chocolate chip waffles in the fridge and wondered how they’d be with some additional chocolate.  I fried this one in some butter and then settled on putting some sugar free chocolate syrup in each well and then covering it all with some regular sugar free syrup.  About halfway through the chocolate got a bit old so I also added dollops of peanut butter, which helped cut it.  Unfortunately, the waffles scan with total carbs, 20g, and the two syrups came to 8g with the peanut butter totaling 6g of carbs.  This meal came to 34g of carbs and wasn’t as good as in my head.

  

 

Snack Pt. 3:

I ended up staying up late and got hungry again.  To keep carbs down, I had more sausage and Gouda, totaling only 1g of carbs.

 

Summary:

With multiple items that had artificial sweeteners and scanning with total carbs, that number was very high for today, at 90g of carbs.  Only 13g of that was fiber, leaving at least 77g.  I could probably calculate the net carbs but won’t right now.  It was really nice to have a different type of treat in the taffy though and I still have most of the bag so I’ll do the math next time.

Even with going out to the festival and walking around it a few times, it wasn’t a large even and I was not near my step goal for the day.  Also, today was my cardio day and I was supposed to do a different cardio activity than last time.  As I don’t have any equipment, I went to the gym after I got home.  I did 3 rounds of 5oom on the exercise bike, taking around 2 minutes each time.  The programming on the bike was not conducive to timing a distance so I’ll try something different next time.  Once that was done, I switched to the elliptical and did 30 minutes in order to get in those additional steps.

    

October 11, 2017 Food & Activity Log

Breakfast:

BulletProof Coffee for me again today, this time with English Toffee sugar free syrup.  I also added a little protein powder for the first time, half a scoop.  It definitely created a larger layer of foam.  It also made the whole drink thicker that was nice for a change.  I think I’ll bring it down to a third of a scoop next time though.  My favorite thing about BPC is that it’s 0 carbs and a nice source of fats.

  

 

Lunch:

I had pulled a bag of chicken breasts out of the freezer so today I baked them all together.  I ate one for lunch with a little Bleu Cheese dressing and some chunks of Gouda.  I also tried a new flavored sparkling water that was a little strong but decent.  It was a decent meal for only 4 carbs.

  

 

Dinner:

First is a pic of all the toppings before I piled on the lettuce and dressing, lol.  I had another chicken breast with my salad and wanted to heat it and the bacon before adding the cold products, there’s also one hardboiled egg and some tomato.  The toppings always seem to end up on the bottom anyway, lol.  This came to 10 carbs altogether but with all the fiber from the lettuce and sugar from the tomatoes, that isn’t too much of a surprise.

    

 

 

Summary:

I did really well on carbs today, only 16g in all and, subtracting the 3g fiber, leaves me with 13g net carbs for the day, well within my goal.  My protein and calories were both over and I was over my preferred percent of protein on the macros as well, due to all the chicken (along with the cheese, bacon, egg, and protein powder, lol).

I met and passed my step goal, yay, of 6,000 steps.  Today was my second day of My Peak Challenge and today was a cardio day, so I did three intervals of cardio activity, mostly fast walking with slight attempts at jogging, which took 5-6 minutes for each of the 500 meter segments (about 1/3 mile).  While doing that, I also walked my neighborhood, for a total of just over 2 miles.  I also did a modified plank for two minutes total, broken into two 45 second and one 30 second segments.