W75D0

This is the end of week 3 for me on a Protein Sparing Modified Fast. I eat chicken and fish through the day netting 140ish grams of protein and I have romaine lettuce with green olives and a little ranch netting < 20g carbs - total calories is less than 800 and I feel great. I did not add a workout in like I had hoped until yesterday which was really good.

waist - start 49 now 46.75
chest - start 43 now 42

my weight isn't dropping way off like it normally would. I started at 291.4 and now 277.2

I fit into XL shirts again. It also occurred to me that my waist is about 20" larger than it was 20 years ago. I had between a 28 and 32" waist. My thighs are 29" now - they've always been big because of rollerblading and playing hockey in my teens and 20s.

Two friends of mine have pissed... uh I mean inspired me to push on. I was also inspired by the fact that my dad and grandmother have alzheimers and I was reading some papers on belly fat in your early 40s and the higher risk of dementia in your 60s-80s. I also came to an agreement with myself over past survivors guilt. I don't feel it anymore - once I figured out I was literally killing myself by eating I worked through those issues.

W72D5

I've felt great today until after a cold motorcycle ride.  It's either the cold or because I've not eaten as much as I anticipated up to this point.  Either way, I've not felt good since getting home.

I'm still in low ketosis (15 mg/dL or .8325 mmol/L) I'm not sure why - I only had egg whites for breakfast.

I didn't log a lot today.  I felt good.  I was distracted by work issues and wrapping my head around a new personal project that I'm in love with.

By the end of the day I hit 40 mg/dL or about 2.2 mmol/L which is fantastic.  I feel great - much better than I did about 6 hours ago

W72D4

Well, I slept well from 10:40p to 3:40a - ugh.  Not enough hours of sleep.  I have a headache.  I'll admit that this lack of sleep is likely due to starting an exciting project about a week ago and not wanting to stop until it's complete.  It's been an almost 30 year dream and it's finally in the realm of doable.

I decided to do my body fat calculation this morning, since it's been a while.  For that I go to Scooby - http://scoobysworkshop.com/body-fat-calculator/

Body Fat %: 32%
Lean Body Mass: 191 pounds
Body Fat: 91 pounds
Fat Free Mass Index: 28

I did a lot of research this morning on PSMF and that's how I'm going to proceed.  I'll workout 4 days a week doing bodyweight strength training for about 30 mins a day (read: climbing rock wall, simple TRX).  I'll still drink the 14 cups of water.  The difference is that I'll eat mostly lean protein, veggies, no fruits and no starches (so bye bye carrots and corn).  My plan is to go from now until Monday and see how I feel.  Since I stay under 20-30g of carbs I can substitute some of the protein shakes.  This all sounds familiar to me and may be something like I've done in the past.  The goal is to stay about 600-800 cals a day.  I'm spurred on by this loss of weight the last few days and I want to keep going, but healthier.

FTR, I don't eat horribly now.  I eat more fruit than I should, mostly apples.  Every once in a while I binge on junk food until I get back to the weight that I started at.

Let's see how the day goes.

So far, the day has gone well.  Day 4 is almost over and I'm firmly over 40 (mg/dL) on the ketones .  I've had chicken today and some eggs this morning.  I need to get in more calories for the day, but I feel ok.  My monitor is killing my eyes, otherwise I'm doing well.  I do need to pack in more than 6 cups of water today.  I'll get on that after I'm out of work.

I was well into ketosis last night.  I made the mistake of eating some cauliflower so I dropped out of high ketosis into a low range.