TARGET FOR CHRISTMAS AND STAGE TWO GOAL

Monday, September 30, 2013

SEPTEMBER 20TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

11/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs


Sept 20th ....Fasting Blood ketones = 1.3 my target is 1.5 
.....................Today's weigh in:- 81.6 kg

 CHRISTCHURCH DAY 10
Sept 22nd....Fasting Blood ketones = 0.9 my target is 1.5  
............
Breakfast:- Keto Coffee

Lunch:- bacon and eggs

Dinner:- Amanda's veggie soup with coconut milk

Snacks:- Almonds, macadamia nuts, Camembert


Drinks:- Water x 0
Flavoured Tea Infusions x 0
Black Coffee x 2
Keto Coffee x 2
Hot Jarrah Chocolate with cream

Calories ? (1150)
Ratio % Carb: % Protein: % Fat. (5% Carb: 20% Protein: 75% Fat)


Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:-  visited our son

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 78/125 km
Today's weigh in:- 81.0 kg


2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs
February:- 2 kg/5 lbs
March:- + 1 kg/2 lbs
April:- 3 kg/7 lbs
May:-   NC
June:- 1 kg/2 lbs
July:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.
August:-  + 800 gm/ 2 lbs

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SEPTEMBER 23RD

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

11/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs


Fasting Blood ketones = 0.6  my target is 1.5 

Breakfast:- Keto Coffee

Lunch:- Food

Dinner:- Food

Snacks:- Food


Drinks:- Water x 0
Flavoured Tea Infusions x 0
Black Coffee x 0
Keto Coffee x 0
Other

Calories ? (1150)
Ratio % Carb: % Protein: % Fat. (5% Carb: 20% Protein: 75% Fat)


Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:-

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 78/125 km
Today's weigh in:- 81.2 kg


2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs
February:- 2 kg/5 lbs
March:- + 1 kg/2 lbs
April:- 3 kg/7 lbs
May:-   NC
June:- 1 kg/2 lbs
July:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.
August:-  + 800 gm/ 2 lbs

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Thursday, September 19, 2013

SEPTEMBER 19TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

11/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs


Fasting Blood ketones = 1.1 my target is 1.5 

Breakfast:- Keto Coffee

Lunch:- Eggs and bacon with cabbage, Piece of cheese.

Dinner:- Beef and cabbage

Snacks:- camembert


Drinks:- Water x 0
Flavoured Tea Infusions x 3
Black Coffee x 2
Keto Coffee x 2
Other

Calories ? (1150)
Ratio 4% Carb: 18% Protein: 78% Fat. (5% Carb: 20% Protein: 75% Fat)


Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:- None but I packed my bag for Christchurch.

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 78/125 km
Today's weigh in:- 80.8 kg


2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs
February:- 2 kg/5 lbs
March:- + 1 kg/2 lbs
April:- 3 kg/7 lbs
May:-   NC
June:- 1 kg/2 lbs
July:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.
August:-  + 800 gm/ 2 lbs

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Wednesday, September 18, 2013

SEPTEMBER 18TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

11/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs


Fasting Blood ketones = 3.2 my target is 1.5        FLAT BATTERY...... Was able to get a reading mid-afternoon and was I surprised!!!

Breakfast:- Keto Coffee

Lunch:- Green Smoothie

Dinner:- Piece  beef out of the casserole, stir-fry cabbage an celery

Snacks:- Peanut choc bomb, camembert, nuts


Drinks:- Water x 0
Flavoured Tea Infusions x 2
Black Coffee x 2
Keto Coffee x 2
Other

Calories 1345 (1150)
Ratio 9% Carb: 19.5% Protein: 71.5% Fat. (5% Carb: 20% Protein: 75% Fat)


Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:- Cross-trainer

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

31 min = 7.5 km

July Total = 78/125 km
Today's weigh in:- ? kg FLAT BATTERIES


2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs
February:- 2 kg/5 lbs
March:- + 1 kg/2 lbs
April:- 3 kg/7 lbs
May:-   NC
June:- 1 kg/2 lbs
July:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.
August:-  + 800 gm/ 2 lbs

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Tuesday, September 17, 2013

SEPTEMBER 17TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

10/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs


Fasting Blood ketones = 1.9 my target is 1.5 

Breakfast:- Keto Coffee

Lunch:- Green Smoothie

Dinner:- Casserole beef, cabbage, celery

Snacks:- Camembert, nuts


Drinks:- Water x 1
Flavoured Tea Infusions x 1
Black Coffee x 2
Keto Coffee x 2
Cappuccino x 1

Calories 1150 (1150)+ Cappuccino
Ratio 7.5% Carb: 19.5% Protein: 73% Fat. (5% Carb: 20% Protein: 75% Fat)


Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:- Rest Day

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 70.5/125 km
Today's weigh in:- 80.5 kg


2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs
February:- 2 kg/5 lbs
March:- + 1 kg/2 lbs
April:- 3 kg/7 lbs
May:-   NC
June:- 1 kg/2 lbs
July:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.
August:-  + 800 gm/ 2 lbs

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Monday, September 16, 2013

SEPTEMBER 16TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

10/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs


Fasting Blood ketones = 2.1 my target is 1.5 

Breakfast:- Keto Coffee

Lunch:- Green Smoothie using 25gm each spinach, celery, silverbeet........ silverbeet too strong

Dinner:- 2 fried eggs on cabbage

Snacks:- Camembert, Almonds


Drinks:- Water x 0
Flavoured Tea Infusions x 3
Black Coffee x 2
Keto Coffee x 2
Other

Calories 1175 (1150)
Ratio 6.5% Carb: 20% Protein: 73.5% Fat. (5% Carb: 20% Protein: 75% Fat)


Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:- Cross-trainer

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

30 min = 8 km

July Total = 70.5/125 km
Today's weigh in:- 80.9 kg


2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs
February:- 2 kg/5 lbs
March:- + 1 kg/2 lbs
April:- 3 kg/7 lbs
May:-   NC
June:- 1 kg/2 lbs
July:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.
August:-  + 800 gm/ 2 lbs

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Saturday, September 14, 2013

SEPTEMBER 15TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

9/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs


Fasting Blood ketones = 2.4 my target is 1.5 ........ hurray!!!! now to maintain NK for the next 8 weeks and I believe I will be fully keto adapted

Breakfast:- Keto Coffee

Lunch:- Green Smoothie

Dinner:- Pumpkin soup, Cheese muffin

Snacks:- Camembert, HB  egg


Drinks:- Water x 0
Flavoured Tea Infusions x 3
Black Coffee x 2
Keto Coffee x 2
Other

Calories 1100 (1150)
Ratio 11.5% Carb: 20% Protein: 68.5% Fat. (5% Carb: 20% Protein: 75% Fat)


Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:- Cross-trainer, stretches

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

30 min = 8 km + 1

July Total = 62.5/125 km
Today's weigh in:- 80.8 kg


2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs
February:- 2 kg/5 lbs
March:- + 1 kg/2 lbs
April:- 3 kg/7 lbs
May:-   NC
June:- 1 kg/2 lbs
July:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.
August:-  + 800 gm/ 2 lbs

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