Weight Lifting

I have two health-related resolutions this year:

1. Strength training 3x a week (StrongLifts 5×5).
2. I’m not eating anything until it’s ALREADY logged into Cron-O-Meter.

So far, so good, on StrongLifts 5×5. I did it 3x last week (which is the recommendation for the program): Monday, Wednesday, and Saturday because Friday was a crazy evening. I did StrongLifts regularly last year but we remodeled some bedrooms in the basement and the workout area was turned into a bedroom with the power rack cage becoming a closet. That’s all done, as well as the Christmas mayhem so it’s time to get back into lifting! These first few weeks are relatively easy since the SL5x5 app had me “deload” all the way back down to starting weight. I see that as a good thing since even squatting an empty bar that first time made me sore for 4 days. There’s an excellent article over on Art of Manliness about various fitness programs – he didn’t like StrongLifts as much as he likes Starting Strength due to the number of reps. I might check that one out at a later date if I hit a wall. SS has an app but it’s $9 and I doubt it has the amazing Android Wear integration SL5x5 has. It’s seriously awesome to track my workout entirely on my watch.

As for tracking my food in Cron-O-Meter, I did this 100% all last week, I have a perfect record for 2017 =). Writing down what I eat before I eat it has an interesting effect on reducing what I’m eating. Either I decide not to eat something because I’m too lazy to write it down; or I write it down, check to see how the addition affects my macros and decide “yeah, not going to eat that after all.”

Due to the aforementioned laziness, all but one of my meals last week were Keto Chow. It’s pretty easy to enter 3x “Rich Chocolate with 50ml heavy cream and MCT” from the list of frequent foods. Saturday evening we needed to drop off some kids for a thing and then hang around for 2 hours until they finished, so we took the remaining children to dinner at Red Robin. I knew this was coming so I messed around with their nutrition calculator page (requires flash) and decided on the Guacamole Bacon Burger. I added the standard one in Cron-o-Meter, then edited a copy to change the values for carbs, fat, protein etc… I haven’t tried to do that on mobile, doing it in a web browser with multiple windows open was quite simple. Red Robin is pretty proud of the fact that they can make any burger “wedgie style” (lettuce wrap), and you can do bottomless steamed broccoli or side salads instead of the fries. I opted for the salads, ended up getting 3 of them by the time I was done =) You can see the spike in calories consumed:

Anyhow, looking at the averages for the last week, I’m quite happy with the 18.9g net carb average. I could probably go higher than 20g/day but I’m going to keep it low.

In the end, one of the big ones is: how is this affecting my weight? I’m happy to report that: Hey! I’m losing weight again! That big spike (banana for scale) in the graph below was the morning of Sunday, January 1 2017.

We had a New Year game party with our friends (who are also doing keto) and our kids (not doing keto). We made individual “fathead” (keto) pizzas for us and regular dough pizzas for the kids. I ended up eating a lot of salt and it clearly shows that following morning in water weight. I didn’t eat anything that wasn’t keto friendly that night but you eat too much keto food and you’ll be over your macros easily. I also noticed that my weight doesn’t fluctuate as much when I’m mostly eating Keto Chow and the mild heartburn I had in the morning since mid-December is gone.

So, here’s to a successful new year for everyone! May the odds ever be in your favor!