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2/6/2019

Workout for the day:

A. Hammer Strength (HS) iso pull down - 210*12, 12
B. DB Press - 85*6, 70*10

SSB Squat - 255*2, 2, 2, 2, 1

A. HS OHP - 180*8, 6+1

You're young and female, so it is possible that you are retaining water for hormonal reasons. Lyle Mcdonald has written about this a bit.
When you say that you are in a significant caloric deficit,...

If anyone has any input from experience on the effect, if any, that eating MCT oil just prior to testing blood ketones would have I'd like to hear it.

2/5/2019

Workout for the day:

LISS treadmill walk. 8 degree incline @ 3.2 mph for 45 minutes wearing my Mir vest with 21 lbs added. I don't cheat by holding on.

I ended up making my...

2/4/2019

Workout for the day:

DB Press - 80*9, 70*8
Cable pulldowns (with hooks) - 175*11, 165*11+2
Safety Squat bar squat - 245*3, 255*3, 1, 1, 1, 265*1
Hammer Str OHP - 180*9, 5+1
Hammer...

2/3/2019

I'm pretty crunched for time this morning, so no screenshots or detailed breakdown of what I ate. Really need to get that dashboard built.

Morning weight was 182.0.

Ketones...

Buy some kefir grains or a kefir making kit and ferment the milk yourself. During the process the whey separates out, and will stay that way unless you reblend it.

2/2/2019 Con't

Macros for the 2nd were pretty ideal for keto induction, although protein was a little high. I think it'll be fine.

Carbs were only 2.8% of total calories.

REALLY need to...

2/2/2019

Morning weight was 182.4

Had my first positive reading for blood ketones. They came in at 0.5 mmol/L.

I had no fewer than 50 grams net carbs for the 30th, 31st, and 1st, so I think...

2/1/2019 con't

...and the energy balance piece. I didn't show anything prior to the 30th, but there was some serious pigging out on carbs and sodium going on there. So the weight gain shouldn't be...

2/1/2019 con't

My daily macros were better than the 30th and 31st, but I still need to restrict the carbs a little more. They were 6.3% of total calories and I'm shooting for <5%.

The calorie...

2/1/2019

Morning weight was 184.4

Blood ketones are still 0, but my carbs were at 6.7% and 7.6% for the 30th and 31st, while not being especially active. No surprises there.

Workout for the...

When I find the time, I'll create a dashboard out of all of that. When it's just you using it, clicking around a bunch of tabs isn't really a problem. Presentation requires a little more polish.

The fourth capture is from my "Energy Balance & Weights" tab. I'm also going to be tracking my blood-ketone readings here. It brings over calories in from the "Daily Summary" tab. I manually enter...

The 3rd clip is my Daily Summary tab, which, you guessed it, further summarizes what I ate that day into totals.

The second clip, also from my "Nutrition and Body Comp Tracker" is the "Daily Meal Summary Tab" which is just a summary of all the foods eaten on the Daily Log tab by meal #.

I'm either dense and can't figure it out, or I need to get to 50 posts before I can imbed pictures in my posts. So, the captures that I posted from my tracking spreadsheet aren't really of much help...

1/30/2019 & 1/31/2019

I didn't work out on the 30th but my top sets for the 31st were:

Cable pulldowns (with hooks) - 175*10, 165*10
DB Press - 80*10, 70*9
Safety Squat bar squat - 245*3, 3,...

I've always kept my carbs on the low side as in less than 100 grams per day - definitely what most would consider "low carb." I've never actually done a full-on keto diet with anything approaching...