We're here at today... Friday... that chiefest of the days. We salute you, Friday.
Keto Day 12 (IF Day 2):
Breakfast (10:00)
BCP - subbed in coconut oil for MCT Oil
Snack #1
Nothin'
Lunch (eaten over 3 hours):
1 cup broccoli
1 tbsp olive oil
1 link chicken apple sausage
1 link cajun andouille sausage
2 "Fat Head Ham/Turkey/Swiss Pinwheels" (dough recipe given previously, filling recipe for 12 pinwheels below)
- 2 oz honey ham
- 2 oz oven roasted turkey
- 6 slices baby swiss cheese
- Unsalted sweet butter
- 3 tsp Worcestershire sauce
- 6 tsp dijon mustard
Snack #2
2 servings Parmcrisps
2 servings raw mixed nuts
1 can (4 oz) tuna
Dinner
Nothin'
We have us a little BJJ action going on tonight, so I doubt I'll be eating supper y'all. But will update if I do and let y'all know!
Friday, January 20, 2017
Thursday... AKA Friday Eve... AKA Getting my Mind Right for the Weekend
Tried something a little different on Thursday... I decided to introduce the concept of Intermittent Fasting (IF) into my diet. I didn't consume anything until after 10:00 AM and ate just a little bit after BJJ. Here's what that looked like.
Keto Day 11:
Breakfast (10:30)
BCP
Snack #1
Nothin'
Lunch (eaten over 2 hours):
2 servings of Bacon, Mushroom, and Onion Fat Head Pizza
8 ozs chicken breast
1 tbsp avocado oil
1 cup steamed broccoli
Snack #2
Nothin'
Dinner
1/2 serving 90 second bread
3 slices cheese
.5 tbsp butter
1 link Cajun andouille sausage
Decaf BCP
Finished eating around 9:00. This is VERY late for IF, but whatever. I'm easing in.
Keto Day 11:
Breakfast (10:30)
BCP
Snack #1
Nothin'
Lunch (eaten over 2 hours):
2 servings of Bacon, Mushroom, and Onion Fat Head Pizza
8 ozs chicken breast
1 tbsp avocado oil
1 cup steamed broccoli
Snack #2
Nothin'
Dinner
1/2 serving 90 second bread
3 slices cheese
.5 tbsp butter
1 link Cajun andouille sausage
Decaf BCP
Finished eating around 9:00. This is VERY late for IF, but whatever. I'm easing in.
Mike Mike MIke Mike Mike... Guess what day it is?
What whaaaat?
Keto Day 10:
Breakfast
2 eggs
BCP
1/2 avocado
Snack #1
1 serving Parmcrisps
1 Atkins Harvest Trail Bar
Lunch:
2 servings chicken wings
1 cup broccoli
1 chicken apple sausage link (Daily Chef)
1/2 avocado
Snack #2
Oh Yeah! One Bar - Chocolate Brownie
1/4 cup raw mixed nuts
Dinner
1 73/27 ground beef patty (Food Lion)
1/2 avocado
1 link Cajun andouille sausage
1.5 cup spaghetti squash
1/2 serving cheesecake fluff
Didn't realize it until just now, but I ate 1.5 avocados on Tuesday. That's weird... whatever, though. I like 'em.
Keto Day 10:
Breakfast
2 eggs
BCP
1/2 avocado
Snack #1
1 serving Parmcrisps
1 Atkins Harvest Trail Bar
Lunch:
2 servings chicken wings
1 cup broccoli
1 chicken apple sausage link (Daily Chef)
1/2 avocado
Snack #2
Oh Yeah! One Bar - Chocolate Brownie
1/4 cup raw mixed nuts
Dinner
1 73/27 ground beef patty (Food Lion)
1/2 avocado
1 link Cajun andouille sausage
1.5 cup spaghetti squash
1/2 serving cheesecake fluff
Didn't realize it until just now, but I ate 1.5 avocados on Tuesday. That's weird... whatever, though. I like 'em.
Fat Tuesday (get it?)
Aaah... I kill me.
Keto Day 9:
Breakfast
Jimmy Dean Delights Egg White Omelet
BCP
4 slices of turkey bacon
Snack #1
2 servings Parmcrisps
Lunch:
Sausage Mushroom Bake
1 cup steamed broccoli
2 tbsp avocado oil
Snack #2
Oh Yeah! One Bar - Chocolate Brownie
3 fat bombs alt #1
Dinner
Fat Head Pizza with Bacon Mushroom, and Onions (6 serving recipe below)
Dough:
- 2 tbsp cream cheese
- 1 egg
- 84 g almond flour
- 6 ozs mozzerella cheese
Topping:
- 4 tbsp bacon bits
- 3/4 cup mozzerella cheese
- 3/4 container sliced baby bellas (Giorgio brand)
- .5 cup caramelized onions cooked in 2.5 tbsp unsalted sweet butter
3 slices sharp cheddar cheese
Wednesday bound!
Keto Day 9:
Breakfast
Jimmy Dean Delights Egg White Omelet
BCP
4 slices of turkey bacon
Snack #1
2 servings Parmcrisps
Lunch:
Sausage Mushroom Bake
1 cup steamed broccoli
2 tbsp avocado oil
Snack #2
Oh Yeah! One Bar - Chocolate Brownie
3 fat bombs alt #1
Dinner
Fat Head Pizza with Bacon Mushroom, and Onions (6 serving recipe below)
Dough:
- 2 tbsp cream cheese
- 1 egg
- 84 g almond flour
- 6 ozs mozzerella cheese
Topping:
- 4 tbsp bacon bits
- 3/4 cup mozzerella cheese
- 3/4 container sliced baby bellas (Giorgio brand)
- .5 cup caramelized onions cooked in 2.5 tbsp unsalted sweet butter
3 slices sharp cheddar cheese
Wednesday bound!
Monday... Funday?
They say Monday sucks. I agree. But hopefully this won't! Or maybe it will. I dunno.
Keto Day 8:
Breakfast
Jimmy Dean Delights Egg White Omelet
BCP
5 slices of turkey bacon
Snack #1
Dark Chocolate Peanut Butter Atkins Harvest Trail Bar
1 serving Parmcrisps
Lunch:
Sausage Mushroom Bake (6 serving recipe below)
- 12 oz. ground Italian sausage
- 1/4 cup light cream
- 10 oz. onions
- 16 ozs white mushrooms
- 1 oz mild cheddar cheese (shredded)
- 1 tbsp avocado oil
- 10 eggs
Snack #2
1/4 cup raw mixed nuts
2 fat bombs
Dinner
2 servings chicken wings
1 cajun andoille sausage
.5 cup cheesecake fluff (alt. fat bomb #2 - 3 servings recipe below)
.1 cup stevia
6 g unsweetened cocoa powder
1/2 cup heavy whipping cream
4 tbsp sour cream
8 oz. cream cheese
And Monday ended. And the peasants rejoiced.
Keto Day 8:
Breakfast
Jimmy Dean Delights Egg White Omelet
BCP
5 slices of turkey bacon
Snack #1
Dark Chocolate Peanut Butter Atkins Harvest Trail Bar
1 serving Parmcrisps
Lunch:
Sausage Mushroom Bake (6 serving recipe below)
- 12 oz. ground Italian sausage
- 1/4 cup light cream
- 10 oz. onions
- 16 ozs white mushrooms
- 1 oz mild cheddar cheese (shredded)
- 1 tbsp avocado oil
- 10 eggs
Snack #2
1/4 cup raw mixed nuts
2 fat bombs
Dinner
2 servings chicken wings
1 cajun andoille sausage
.5 cup cheesecake fluff (alt. fat bomb #2 - 3 servings recipe below)
.1 cup stevia
6 g unsweetened cocoa powder
1/2 cup heavy whipping cream
4 tbsp sour cream
8 oz. cream cheese
And Monday ended. And the peasants rejoiced.
Keto Day 7: The Blunder Years
Strap in, kids... or not. You're reading and depending on what you're doing, you don't need to restrain yourself for safety. Here comes DAY 7 OF MY THING!
Keto Day 7:
Breakfast (was running late to chuuch so no BPC today)
3 eggs
1/4 cup mixed nuts
No Snack #1! (Again... da chuuch)
Lunch: Buffalo Wild WIngs
5 wings parmesan garlic wings
5 wings thai curry wings
Snack #2
BCP (finally!)
1 serving (15 crisps) of "Parmcrisps" (dehydrated / baked parmesan cheese)
Dinner
1.5 servings 90 Second Bread
4 slices bacon
1.5 avocados
2 eggs
.5 tbsp butter
1/4 cup egg whites
Sunday! Get it!
Keto Day 7:
Breakfast (was running late to chuuch so no BPC today)
3 eggs
1/4 cup mixed nuts
No Snack #1! (Again... da chuuch)
Lunch: Buffalo Wild WIngs
5 wings parmesan garlic wings
5 wings thai curry wings
Snack #2
BCP (finally!)
1 serving (15 crisps) of "Parmcrisps" (dehydrated / baked parmesan cheese)
Dinner
1.5 servings 90 Second Bread
4 slices bacon
1.5 avocados
2 eggs
.5 tbsp butter
1/4 cup egg whites
Sunday! Get it!
First Post and a Retroactive Menu Plan Update - Keto Day #6
Hey guys! Welcome to the first blog post where I will (mostly) be outlaying my workout plans and strategies, menu plans and strategies, and general thoughts on stuff that no one really cares about anyway.
So... where to start? I guess the name of the blog. Where I thought hard for a LOOOONG 10 seconds and then put something down. Basically, since most of what I post is related to my own personal fitness regimen and how I stop myself from feeling like absolute dog Duke 8 to 11 days a week, this is me, "living". And getting out a five is a pun for getting out alive, since, "No one here gets alive," (Jim Morrison) so the best I can hope for is getting out as a five. That, and salvation through grace. If you believe in that sort of thing. Which I do :)
Today marks the 0 year anniversary of this blog. Celebrate good times, come on! It's also inauguration day for our nation's 45th president. Which is divisible by 9. Which is a multiple of 3. 6 is also a multiple of 3. 6 written out 3 times is 666. Coincidence? I think... yeah, that pretty much defines coincidence.
Oh well, on to the posting. I have not posted a meal since last Friday so I's needs to get a'crackin':
Here are my goals (at least until Thursday):
2950 cals
70% fat
25% protein
5% carb (net carb - so no fiber or sugar alcohol / erythritol included in the calculation
Keto Day 6:
Breakfast
BPC (Bulletproof Coffee for those of you just joining us)
- 2 tbsp unsalted butter
- 2 tbsp MCT Oil
- 1 tbsp heavy cream
Creamy Salmon Omelet
- 1 can of salmon
- 2 ozs cream cheese
- 1 cup egg whites
No Snack #1! (BJJ Open Mat)
Lunch:
1 serving chicken wings (112 g)
3 slices of sharp cheddar cheese
1 serving "90 second bread"
- 1 egg
- .5 tbsp baking powder
- 3 tbsp almond flour
- 1 tbsp unsalted butter
- 1 tbsp flaxseed meal
- 1 tbsp cream cheese
- Mix and nuke for 90 seconds
1/2 tbsp butter
Snack #2
SF Chocolate Peanut Butter Protein Shake
- 2 tbsp almond butter
- 2 tbsp Hershey's SF chocolate syrup
- 2 fl oz heavy cream
- 1 scoop vanilla protein (EAS brand, in this case)
Dinner
1.5 cup spaghetti squash
2 tbsp butter
1 package of Steakeze brand sirloin strips
4.5 ozs mushroom slices
3 slices baby swiss cheese
Dessert:
2 Chocolate Cream Cheese bites (aka "Fat Bombs" - recipe for 27 servings below)
- 8 oz cream cheese
- .5 cup butter
- 1 cup sweetner (Swerve brand)
- 1 tsp vanilla extract
- .5 tsp sea salt
- 4 ozs sugar free chocolate chips
And that's pretty much it for my Saturday; so y'all won't be inundated with 7 days worth of info all at once, I'll post my backlog separately. Happy reading folks!
So... where to start? I guess the name of the blog. Where I thought hard for a LOOOONG 10 seconds and then put something down. Basically, since most of what I post is related to my own personal fitness regimen and how I stop myself from feeling like absolute dog Duke 8 to 11 days a week, this is me, "living". And getting out a five is a pun for getting out alive, since, "No one here gets alive," (Jim Morrison) so the best I can hope for is getting out as a five. That, and salvation through grace. If you believe in that sort of thing. Which I do :)
Today marks the 0 year anniversary of this blog. Celebrate good times, come on! It's also inauguration day for our nation's 45th president. Which is divisible by 9. Which is a multiple of 3. 6 is also a multiple of 3. 6 written out 3 times is 666. Coincidence? I think... yeah, that pretty much defines coincidence.
Oh well, on to the posting. I have not posted a meal since last Friday so I's needs to get a'crackin':
Here are my goals (at least until Thursday):
2950 cals
70% fat
25% protein
5% carb (net carb - so no fiber or sugar alcohol / erythritol included in the calculation
Keto Day 6:
Breakfast
BPC (Bulletproof Coffee for those of you just joining us)
- 2 tbsp unsalted butter
- 2 tbsp MCT Oil
- 1 tbsp heavy cream
Creamy Salmon Omelet
- 1 can of salmon
- 2 ozs cream cheese
- 1 cup egg whites
No Snack #1! (BJJ Open Mat)
Lunch:
1 serving chicken wings (112 g)
3 slices of sharp cheddar cheese
1 serving "90 second bread"
- 1 egg
- .5 tbsp baking powder
- 3 tbsp almond flour
- 1 tbsp unsalted butter
- 1 tbsp flaxseed meal
- 1 tbsp cream cheese
- Mix and nuke for 90 seconds
1/2 tbsp butter
Snack #2
SF Chocolate Peanut Butter Protein Shake
- 2 tbsp almond butter
- 2 tbsp Hershey's SF chocolate syrup
- 2 fl oz heavy cream
- 1 scoop vanilla protein (EAS brand, in this case)
Dinner
1.5 cup spaghetti squash
2 tbsp butter
1 package of Steakeze brand sirloin strips
4.5 ozs mushroom slices
3 slices baby swiss cheese
Dessert:
2 Chocolate Cream Cheese bites (aka "Fat Bombs" - recipe for 27 servings below)
- 8 oz cream cheese
- .5 cup butter
- 1 cup sweetner (Swerve brand)
- 1 tsp vanilla extract
- .5 tsp sea salt
- 4 ozs sugar free chocolate chips
And that's pretty much it for my Saturday; so y'all won't be inundated with 7 days worth of info all at once, I'll post my backlog separately. Happy reading folks!
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