Tag: body

Attempting to Lose 39 Pounds In 59 days. Day 35 Update. The Good and The What The…?

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The Numbers at Day 35

Body Fat Percentage. 25.5% > 18.1%

Body Fat Pounds. 52.5 lbs > 34.0 lbs

Skeletal Muscle Mass. 87.5 lbs > 88.4 lbs

Total Weight. 204.4 lbs > 186.7 lbs

I am definitely behind the pace to reach 165 lbs in 56 days, but I am still going to give it my best effort. I am sorta shocked by gaining muscle mass. As I said in the video, I wanted to limit the loss as much as I could by doing what I could to naturally increase HGH, Testosterone, and Ketone levels endogenously. As well as exogenous ketone supplementation. Apparently its working 🙂

Can I lose 39 pounds in 56 days?

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Against my own advice, I have been stepping on the scale A LOT lately. On September 5th, it read 204.4 pounds and my body fat percentage was 25%. Not going to lie, I was disappointed in myself. I had let some old habits fall back in and processed foods had become a staple again. I was snacking multiple times a day and I hadn’t let my body fast for more than 20 hours in years.

That was the “Bad” news. The good news is I didn’t feel hopeless like I did when I weighed over 265 pounds and 40% body fat. Back then I thought that the only way to lose weight was to diet, work out multiple times a day no matter how sore you felt, and feel hungry and tired constantly. Today I know that the changes I make will lead to more energy, better sleep and mood, and help me get back to the better version of me.

39 pounds in 56 days??? Some have asked my why so much and so fast. The reason is I haven’t set an audacious goal like this in years and there are a few reasons its going to be awesome for me. 39 pounds would put me at 100 total pounds lost since I started focusing on getting into ketosis. I want to run a “fast” marathon. Over the last 7 years, my average weight has been 185 pounds. While I feel good if not great at that weight, it still gets a little tough to run a marathon. While a marathon should be tough, I don’t think it has to be. Taking an additional 20 pounds off should only help. Plus I want to feel light on my feet again. 56 days is 8 weeks. While I plan on keeping the weight off until I get that fast marathon completed, I want to show myself and others that rapid change is possible if you commit to the activity to make it happen. 8 weeks goes by in a blink when you look back. I am sure there are going to be days that seem like they suck. But I / we have been through worse.

How am I going to do it? I prepped for 2 weeks before I stepped on the scale. I already started to eliminate snacking and shifting back to eating more Whole Foods. I actually stopped drinking ketones most days for almost 2 weeks at the start of this challenge. I know how much of a positive impact they have over the last 7 years, but I wanted the first few weeks to be all me and then reintroduce them to see how they help now. My main goals are to:

  1. Eliminate Snacking
  2. Hydrate
  3. Meal prep focusing on high healthy fat and moderate protein.
  4. Intermittent fasting. 20 to 26 hours most days. 36 to 48 once a week with 2 being over 48 over 8 weeks.
  5. More than 7 hours each night of sleep.
  6. Alternate days of Strength/HIIT and Low heart rate cardio. At least 20 minutes each day. Long run days should not take longer than 90 minutes. 45 to 70 minutes once a week is the target.
  7. Only Drink Water, Coffee, Tea, bone broth, or ketones. Adding a little butter, heavy cream, or MCT oil is ok when needed.
  8. NO ALCOHOL Some could get by with a beer or wine with dinner and not have too much of an impact. Alcohol wrecks me and my sleep.
  9. Accountability. I am going to post my progress in a group. At least weekly weigh in results. If you’d like to join, you can find us here: https://www.facebook.com/groups/2keyschallenge

Is there a goal that you want to pursue or are currently going for? Let me know in the comments! Fingers crossed I can update the title to “How I Lost 39 Pounds in 56 Days”, wish me luck!

As of Sept 21st, I am slightly behind my goal in progress, but the last few days it’s been coming off a little more than a pound a day. So there is a good chance of it!

Before: 204.4

September 5th, 2023

a Better Pizza!

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QYTE0937a Better Pizza instructions.

Ingredients:     2 cups shredded Mozzarella

1 tsp. garlic powder

1 Tbsp. Italian seasoning

1 tsp. onion powder

½ cup Almond flour

¼ to ½ cup low sugar pizza sauce

Keto topping: Any full fat shredded cheese, pepperoni, sausage, green peppers…. Almost any vegetable, meat, or fish!

 

Directions:       Preheat oven to 375 (preheat baking stone if you have one! Parchment paper works on a baking sheet as well.)

The Crust: In a microwaveable bowl, mix 2 cups shredded cheese and seasoning together. Microwave for 90 to 120 seconds or until the cheese melts and starts to curl at the edge of the bowl. With a spoon, knead the cheese. Use a spoon to pull it away from the sides and bottom. Slowly mix in the almond flour, kneading in a little at a time. Once all the flour is kneaded into the melted cheese, you will be able to roll it thin into the shape of the pizza you want. It is easiest to roll it in 1 direction until the width desired is reached. Then roll the other direction to make it round.  Bake at 375 for 5 to 7 minutes. You will see it start to change colors or get a little darker or slightly brown.

Toppings: Remove the crust from oven and top with sauce, and toppings. Bake again for 5 to 10 minutes, or until topping cheese is melted to your liking. Remove and let cool for 5 to 10 min. The Crust cheese will become crispier and easier to eat by hand. I like to cut it into small squares. My kids love it!

 

Butter Coffee or FAT Coffee

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All post are my opinion, which come from my experiences, and may be different from yours. All of us have differences, but lets face it, all of have more similarities than not. 🙂

 

Butter Coffee? Butter Coffee (aka Fat Coffee) is a great way to start your day without an insulin response. If you have read my other posts, you will know that high levels of insulin put you into fat storage mode. Low levels will put you into fat burning mode.  Start slowly with MCT oil if it’s your first time using it.

1 cup of Coffee

1to 2 Tablespoons of non salted Butter, Grass fed organic is optimal

1 Tablespoon of MCT oil (1:4:3 is my FAVORITE)

IF you like a sweetener, you can use liquid Stevia, Truvia, or any other sweetener that does not cause an insulin response. I like it without sweeteners.

Use a blender and blend all the ingredients together. If you like your coffee really hot, pre heat the blender before you use it with hot water. Blending it makes your coffee a creamy goodness, stirring it makes a hot oil slick.

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If it’s your first try, change it from a tablespoon to a teaspoon of both butter and MCT, then work your way up. You can use as much as 2 tablespoons of MCT if you like, but work up to it.

Butter coffee will help you make it through your morning without feeling hungry and give you plenty of energy.

 

 

 

 

Protected: My experience with Rapid Fat Loss while using Therapeutic (exogenous) Ketones.

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