workouts

Miriam and several of the other people here at Keto Chow decided that they wanted to do a 90-Day Keto Chow Challenge starting today and ending July 4. Unfortunately, we were not around to let the public know about it ahead of time in the event they wanted to join in as well.

So, happy late notice =)

Here’s what we’re doing:

• 3 meals of Keto Chow a day, with a few exceptions:
  • Each week, up to 5 protein-heavy, mostly carnivore, meals (this is so Miriam won’t feel like she’s missing out on having dinner with our kids, and going out to dinner on occasion) .
  • fasting when it fits into our schedule (but you gotta make sure to no skimp on protein when you go back to eating!).
  • likely the fasting will accompany the protein-heavy, mostly carnivore, meals.
• Doing three 30-minute workouts a week, whatever suits our fancy. Could be doing some of the workouts Bronson has in the 7-Day Reset, or walking, or whatever.
• NO SNACKING – like for realsies! If it’s not part of a meal, we’re not eating it.
• Having an accountability partner and checking in with them regularly to see their progress and report on ours.
• Getting the right amount of protein. You can read more about that on this page or go all-in with 1g of protein per pound of lean body weight or 1g of protein per pound of goal weight. That’s a LOT of protein, and far higher than most people eat. On the days you do 3 Keto Chow meals, you’ll likely need to lower your fat calories and supplement protein. Our plan is to use:
  • Fish (canned tuna, maybe canned salmon)
  • Canned chicken
  • Grilled chicken
  • Carnivore Crisps
  • Just before drinking Keto Chow, mix in whole eggs or egg whites using a blender. Don’t mix it up like this the night before.
  • Sugar-free jerky
  • Mix up a supplement protein shake using a low-carb protein powder that isn’t Keto Chow. This is because you should NEVER do 4 servings of Keto Chow a day, 3 is the max. If you want to use a shake for more protein, you’ll want to use a regular non-meal protein powder for that supplement without any added fat. Again: this is just for additional protein only.
• Most of us will be using Cron-O-Meter to track our protein intake.
• Track your progress!
  • If you like having a printed paper sheet you can check off, there’s a monthly tracker sheet that our art department put together here, print one out for each month of the challenge.
  • If you’re like Chris and prefer to use an online spreadsheet so that it doesn’t get lost and can generate statistics, you can make a copy of the Google Spreadsheet he’s using here. Just go to the “File” menu and you should see “Make a Copy” on the 5th line, that’ll let you grab one and put your own data into it, customize it however you like!

If you are joining us, the very best of luck to you! Now let’s do this!