3 Week Food and Workout Journal

Monday, January 9th 2017

Breakfast: 4 eggs scrambled in 1/2 tbsp. butter with 1/4 cup shredded cheese
Fat: 34g
Protein: 30g
Carb: 2g
Cal: 440

Lunch: Cornish Game Hen on Green Mountain Wood Pellet Grill, Small Caesar Salad w/ Parmesan Cheese Flakes
Fat: 57g
Protein: 30g
Carb: 3g
Cal: 741

 
For those of you who track calories, one stumbling block is often foods like this that don’t have a label to scan – the solution? I use a cheap food scale that I picked up from Walmart for less than $15 – For a chicken, or other similar food, just throw the plate on the scale, zero it out, put the food on, and weigh it before and after (if you’re eating directly off the chicken and leaving bones, for instance). For today’s lunch, the chicken started at 17.8oz, and ended at 6.8oz, so I ate 11oz.

Dinner:  1/2 lb lettuce wrap burger with cheese, small side salad with blue cheese dressing
Fat: 69g
Protein: 49g
Carb: 5g
Cal: 824

Workout: Easy 30 min run on the treadmill

Snack: Keto Homemade Almond Joy
Fat: 21g
Protein: 3g
Carb: 5g
Cal: 231

Daily net calories: 1908, 13g net carbs, 72% fat

Tuesday, January 10th 2017

Workout: 45 minute lap swim

Breakfast: 4 egg cheese omelet, 1/2 avocado, homemade yogurt with 2 strawberries
Fat: 49g
Protein: 37g
Carb: 8g
Calories: 635

Lunch: Large salad with kale/spinach, olives, blue cheese dressing, capers, and sardines*

Fat: 40g
Protein: 24g
Carb: 1g
Calories: 458

*Usually when I tell folks I eat sardines, the first reaction is “ewwww”. Sardines are small fish, usually packaged in olive oil in a can. They’re a nutritional powerhouse, and yes, they taste like fish…but isn’t that the point? Comedian Jim Gaffigan has a bit about this…”Oh, I like fish, as long as it’s battered, fried, and covered in lemon and parmesan.” To which he replies, “I don’t think you like fish!”

Snack: 1oz walnuts, 1oz almonds, string cheese

Fat: 40g
Protein: 19g
Carb: 5g
Calories: 451

Dinner: 10oz bone in pork chop with steamed broccoli, yellow squash, zucchini (with butter).

Fat: 24g
Protein: 54g
Carb: 16g
Calories: 491

Dessert: 3 almond cheesecake keto cookies and 2 chocolate chip keto cookies.

Fat: 39g
Protein: 8g
Carb: 6g
Calories: 423

Daily net calories: 2069, 31g net carbs, 69% fat

Wednesday, January 11th 2017

Workout: MET/VO2max Test at FitnessRX, Louisville. 1 hour progressive run to failure on treadmill (separate blog post will be written about this!)

Breakfast: Right after the test, went to Panera across the street and got a bacon egg and cheese, no bun. Got home and ate 4 more eggs with cheese.

Fat: 50g
Protein: 53g
Carb: 3g
Calories: 423

Snack: One chocolate chip keto cookie

Fat: 11g
Protein: 2g
Carb: 2g
Calories: 120

Lunch: Two 80% lean hamburger patties (made on the wood pellet grill!), 2 slices white American cheese, 4 strips of bacon, small salad with Caesar dressing and flaked parmesan cheese.

Fat: 105g
Protein: 71g
Carb: 5g
Calories: 1239

Quick Workout: 3×30 pushups & ab crunches

Workout: 30 minutes on stationary bike

Snack: Keto Homemade Almond Joy
Fat: 21g
Protein: 3g
Carb: 5g
Cal: 231

Dinner: 8oz T-bone steak (split one with my wife!), cauliflower mash with cheese and bacon, steamed broccoli with butter.

Fat: 72g
Protein: 59g
Carb: 12g
Cal: 954

Daily net calories: 2143, 27g net carbs, 72% fat

Thursday, January 12th 2017

Breakfast: 4 eggs scrambled with 1/4 cup shredded cheese, homemade yogurt with 3 strawberries

Fat: 40g
Protein: 37g
Carb: 7g
Cal: 545

Lunch: Assortment of hard cheeses, summer sausage, walnuts, and almonds

Fat: 73g
Protein: 44g
Carb: 6g
Cal: 873

Workout: Easy 3-miler on the treadmill is just what I needed after yesterday’s ride on the pain-train!

Dinner: 12 oz of chicken breast with creamed spinach (mixture of cream cheese parmesan, and spinach – easy, delicious, and balances the protein in the chicken out with some fat), and cauliflower breadsticks.

Fat: 29g
Protein: 96g
Carb: 9g
Cal: 701

Dessert: One chocolate chip keto cookie

Fat: 11g
Protein: 2g
Carb: 2g
Calories: 120

Daily net calories: 1947, 21g net carbs, 62% fat

Friday, January 13th 2017

Breakfast: Four keto-friendly pancakes with sugar-free syrup (these are awesome!)

Fat: 38g
Protein: 14g
Carb: 5g
Calories: 443

Lunch: One peanut button keto muffin with 1/2 tbsp. butter. These are my fave! Five mini zucchini pizza bites

Fat: 37g
Protein: 22g
Carb: 7g
Calories: 455

Dinner: White Chicken Chili (had two bowls about 2 hours apart – this stuff is good)

Fat: 58g
Protein: 60g
Carb: 6g
Calories: 828

Note, today was a rest day – no workouts. Thanks to keto, hunger was in check all day long. Work less, eat less, don’t feel like I’m starving. Can’t say the same on my previous high-carb typical diet.

Daily net calories: 1901, 23g net carbs, 70% fat

Saturday, January 14th 2017

Breakfast: 5 egg cheese omelet, homemade yogurt plain

Fat: 48g
Protein: 46g
Carb: 4g
Cal: 640

Workout: 1:30 on the bike followed by 1:00 run on the treadmill

Post Workout Snack: Three keto almond cookies, and a smoothie with Isopure protein powder, almond butter, and almond milk (almonds, almonds everywhere!)

Fat: 40g
Protein: 47g
Carb: 5g
Cal: 591

First Supper*: Bowl of white chicken chili with sour cream, 6oz ribeye steak

Fat: 55g
Protein: 73g
Carb: 3g
Cal: 846

*I burned a little over 1800 calories during today’s 2:30 workout, so while I won’t replace all of those calories, there’s a good likelihood I’ll be having second supper. I’ve got a batch of Tolbert’s Red Chili on the stove that will need taste-testing later…

Second Supper: Bowl of Tolbert’s Chili with Daisy sour cream and 1/4 cup sharp cheddar. My boss (greatest boss in the world, for the record) introduced me to this during a business trip in TX, and it’s fantastic. No beans, just meat, peppers, and spices. I make it a little different (use beef broth instead of the suet), but the linked recipe is a good start.

Fat: 46g
Protein: 59g
Carb: 6g
Cal: 648

Daily net calories: 1151, 23g net carbs, 63% fat (I have a hard time netting out much more than this on big workout days, but since I’m burning mostly fat, it shouldn’t be a big deal

Sunday, January 15th 2017

Breakfast: Peanut butter muffin & a bulletproof coffee (coffee, 1 tablespoon unsalted butter, 1 tablespoon of MCT oil), mixed well in a blender.

Fat: 46g
Protein: 10g
Carb: 3g
Cal: 441

Lunch: White chicken chili

Fat: 29g
Protein: 30g
Carb: 4g
Cal: 414

Pre-workout snack: Peanut butter muffin (I love these), 1 packet of Keto OS 2.1

Fat: 26g
Protein: 11g
Carb: 6g
Cal: 336

Workout: 10 mile run

First Supper, right after run: Bowl of Tolbert’s red chili, 2 tablespoons sour cream, 1/4 cup shredded cheddar – nothing beats real food for a post-workout recovery snack!

Fat: 46g
Protein: 59g
Carb: 6g
Cal: 648

Snack – 1oz Almonds & part of a keto almond joy my wife’s grandmother didn’t finish

Fat: 28g
Protein:8g
Carb: 5g
Cal: 326

Quick Workout: 3×30 bodyweight exercises – pushups, crunches, squats – while watching the Packers play Dallas.

Dallas just made it a game! Snack time!

2oz summer sausage, 1oz smoked cheddar, 1oz sharp white cheddar, and 60g of olives. Because I like to party.

Fat: 40g
Protein:23g
Carb: 6g
Cal: 460

Daily net calories: 1626, 30g net carbs, 72% fat

Week One Stats – Daily Averages
Net calories: 1828
Net carbs: 24g (4%)
Protein: 161g (26%)
Fat: 197g (71%)

Monday, January 16th 2017

Breakfast: Peanut Butter Muffin

Fat: 19g
Protein:10g
Carb: 3g
Cal: 226

Lunch*: Egg bake with bacon, cheese, heavy cream, and butter

Fat: 94g
Protein:45g
Carb: 3g
Cal: 1059

*yeah – huge lunch! I’ve found that the keto diet gives me some ‘elasticity’ in when I eat, and running lower net daily calories on big workout days, typically over the weekend, end up catching up to me later on, so pigging out a bit, and eating half the egg bake works for me.

Workout: 3 easy miles on the treadmill

Dinner: Keto Lasagna – so good! Had some good friends over for supper, so also smoked a pork loin, so I had some of that, too. Lasagna with a side of pork – #winning

Fat: 71g
Protein: 119g
Carb: 14g
Cal: 1144

Dessert: Two keto chocolate chip cookies

Fat: 16g
Protein: 3g
Carb: 3g
Cal: 175

Daily net calories: 2303, 25g net carbs, 68% fat

Tuesday, January 17th 2017

Breakfast: Homemade Yogurt, 1 oz raspberries, yesterday’s egg bake (smaller serving), 2 sausage patties

Fat: 57g
Protein: 30g
Carb: 5g
Cal: 681

Lunch: Tolbert’s red chili & 2 tbsp. sour cream

Fat: 37g
Protein: 52g
Carb: 5g
Cal: 538

Snacks: Protein shake with Isopure protein powder, almond butter, spinach, and almond milk, and 2 keto chocolate chip cookies, and a peanut butter muffin with butter. (spread all this out over a crazy workday afternoon)

Fat: 51g
Protein: 43g
Carb: 10g
Cal: 681

Dinner: 12 oz of leftover smoked pork tenderloin from last night

Fat: 6g
Protein: 66g
Carb: 3g
Cal: 300

Long day at work, so had to switch my rest day from Friday to today. No biggie. Ended up being too high on protein and not high enough on fat today, but no physical activity, so shouldn’t hurt.

Daily net calories: 2093, 20g net carbs, 62% fat

Wednesday, January 18th 2017

Breakfast: Keto pancakes & 3 scrambled eggs with cheese

Fat: 58g
Protein: 35g
Carb: 5g
Cal: 702

Lunch: Salad with olives, feta, Caesar dressing, and pork tenderloin

Fat: 35g
Protein: 48g
Carb: 3g
Cal: 511

Dinner: Keto Lasagna

Fat: 67g
Protein: 78g
Carb: 13g
Cal: 957

Daily net calories: 2144, 23g net carbs, 65% fat

Thursday, January 19th 2017

Breakfast: Peanut Butter Muffin

Fat: 19g
Protein:10g
Carb: 3g
Cal: 226

Lunch: 4 egg omelet with cheese, homemade yogurt with 2 oz blueberries

Fat: 40g
Protein: 38g
Carb: 8g
Cal: 544

Workout: 5-miles on the treadmill

Dinner: Low carb bacon & cheese thickburger at Hardees

Fat: 50g
Protein: 33g
Carb: 7g
Cal: 610

Snacks: Colbyjack cheese, bag of pork rinds, cashews

Fat: 43g
Protein: 44g
Carb: 11g
Cal: 605

Daily net calories: 1480, 25g net carbs, 68% fat

Unfortunately, had a death in the family, so needed to travel to FL Thursday through Sunday

Friday, January 20th 2017

Breakfast: 3 eggs scrambled, 3 strips of bacon, 2 sausage patties at Cracker Barrel

Fat: 55g
Protein: 57g
Carb: 5g
Cal: 679

Lunch: Peanut butter muffin

Fat: 19g
Protein: 10g
Carb: 3g
Cal: 226

Dinner: 13oz ribeye, broccoli with cheese, house salad with blue cheese at Outback

Fat: 84g
Protein: 87g
Carb: 9g
Cal: 1175

Daily net calories: 2206, 25g net carbs, 67% fat

Saturday, January 21st 2017

Breakfast: 6 eggs scrambled, 5 strips of bacon, 3 sausage links at Buddy Freddy’s

Fat: 58g
Protein: 92g
Carb: 6g
Cal: 815

Workout: Got out for an easy 5 mile run after breakfast.

Funeral was at 2pm. Loaded up on breakfast, skipped lunch.

Dinner: Collard greens, pulled pork, pork tenderloin, salad with Italian dressing, cake

Fat: 49g
Protein: 123g
Carb: 70g
Cal: 1195

Yep, I ate cake. Having been in ketosis for an extended period of time, one should not be afraid to indulge from time to time.  And in the south, when someone asks if you want cake, especially after a funeral,  there’s only one appropriate answer. In times like this, eat the cake. Don’t be a weirdo.

Daily net calories: 1454, 74g net carbs, 45% fat

Sunday, January 22nd 2017

Breakfast: 3 eggs scrambled, 3 strips of bacon, 2 sausage patties at Waffle House

Fat: 51g
Protein: 34g
Carb: 2g
Cal: 700

Lunch: Low carb thickburger with cheese at Hardees

Fat: 36g
Protein: 22g
Carb: 7g
Cal: 470

Dinner: Tolbert’s chili, 2oz sour cream

Fat: 37g
Protein: 52g
Carb: 4g
Cal: 538

Snacks: 2oz pecans, 2oz summer sausage, peanut butter muffin

Daily net calories: 2482, 21g net carbs, 73% fat

Week Two Stats – Daily Averages
Net calories: 2015
Net carbs: 30g (5%)
Protein: 162g (29%)
Fat: 164g (66%)

Monday, January 23rd 2017

Traveling to Jamaica for work today – so a big part of this food journal  is on the road.

Workout:  16 miles on the treadmill

Breakfast/Post Workout: Protein shake with 2 scoops Isopure vanilla protein powder, 2 servings of almond butter, 10oz almond milk, handful of spinach, 2oz blueberries, peanut butter muffin

Fat: 56g
Protein: 74g
Carb: 18g
Cal: 894

Lunch: TGI Fridays at ATL airport keto-sized me with a lettuce wrap bacon cheeseburger and steamed spinach.

Fat: 34g
Protein: 34g
Carb: 9g
Cal: 680

Dinner: Lamb burger with bacon and cheese (no bun of course), small Caesar salad – hotel restaurant

Fat: 68g
Protein: 38g
Carb: 5g
Cal: 796

Daily net calories: 880, 31g net carbs, 65% fat

Tuesday, January 24th 2017

Workout: Easy 3 mile run around the hotel

Breakfast: Scrambled eggs, steamed cabbage, sausage links, and braised liver, courtesy of the Pegasus Hotel in Kingston, Jamaica

Fat: 36g
Protein: 58g
Carb: 8g
Cal: 671

Lunch: Stewed beef & carrots (catered into office)

Fat: 9g
Protein: 42g
Carb: 7g
Cal: 253

Dinner: 1/2lb bunless burger with bacon and cheese, small Caesar salad, courtesy of the Pegasus Hotel in Kingston Jamaica

Fat: 74g
Protein: 48g
Carb: 5g
Cal: 876

Daily net calories: 1412, 20g net carbs, 60% fat

Predictably, I’m having some degree of difficulty hitting 70% fat ‘on the road’. Tomorrow I may see if I can get a couple tablespoons of olive oil, or maybe an avocado to bump up the fat intake. Eating low carb is pretty straight forward, but eating high fat can take some planning.

Wednesday, January 25th 2017

Breakfast: Scrambled eggs, collard greens, bacon, courtesy of the Pegasus Hotel in Kingston, Jamaica

Fat: 46g
Protein: 48g
Carb: 2g
Cal: 633

Lunch: Dark meat chicken from food truck at the office

Fat: 16g
Protein: 36g
Carb: 0g
Cal: 300

Workout: 8 mile run around the hotel after work

Dinner: Two 1/2lb bunless burgers with bacon and cheese, steamed vegetables, small caesar salad, courtesy of the Pegasus Hotel in Kingston Jamaica

Fat: 120g
Protein: 86g
Carb: 3g
Cal: 1436

Daily net calories: 1553, 5g net carbs, 70% fat

Thursday, January 26th 2017

Breakfast: Scrambled eggs, steamed cabbage, courtesy of the Pegasus Hotel in Kingston, Jamaica

Fat: 20g
Protein: 25g
Carb: 3g
Cal: 302

Lunch: Jamaican jerk pork, steamed cabbage (catered to the office from a local place – the pork was incredible, and LOTS of fat!)

Fat: 118g
Protein: 64g
Carb: 5g
Cal: 1198

Dinner: 6 grilled shrimp, greek salad, 6 Jamaican Jerk chicken wings, courtesy of the Pegasus Hotel in Kingston Jamaica

Fat: 64g
Protein: 59g
Carb: 5g
Cal: 853

Daily net calories: 2236, 16g net carbs, 73% fat

Friday, January 27th 2017

Headed home today!

Quick Workout: 3×30 bodyweight exercises – pushups, crunches, squats 

Breakfast: 3 egg omelet with ham and cheese, courtesy of the Kingston, Jamaica airport.

Fat: 29g
Protein: 39g
Carb: 3g
Cal: 430

Lunch: TGI Friday’s cobb salad with 4oz flatiron steak, blue cheese dressing.

Fat: 35g
Protein: 44g
Carb: 8g
Cal: 720

Dinner: Got home, and my wife surprised me with a HomeAway made pepperoni pizza with cauliflower crust! It was fantastic. I had 5/8ths of the pie, so carbs got a little high, but they’re all from the cauliflower, so no biggie.

Fat: 50g
Protein: 68g
Carb: 27g
Cal: 858

Daily net calories: 1844, 40g net carbs, 55% fat

Saturday, January 28th

Breakfast: Keto-friendly waffles (no link to this one just yet – still perfecting the recipe! They weren’t bad, but a little dry and needs some more sweetness), sugar free syrup, 3 sausage patties, and 1.5oz of blueberries

Fat: 61g
Protein: 63g
Carb: 4g
Cal: 843

Workout: 20 mile bike ride & 5.5 mile run

Lunch: Big bowl of white chicken chili

Fat: 43g
Protein: 46g
Carb: 4g
Cal: 621

Dinner: 4-egg omelet with ham, cheese, spinach, red onion, and avocado

Fat: 50g
Protein: 40g
Carb: 6g
Cal: 654

Snacks: Two keto chocolate chip cookies, 1.25oz almonds, keto almond joy, 2oz summer sausage, and 1oz smoked cheddar cheese (had the sweets after lunch, had the summer sausage and cheese after dinner)

Fat: 79g
Protein: 29g
Carb: 13g
Cal: 903

Daily net calories: 1828, 27g net carbs, 69% fat

Sunday, January 29th 2017

Breakfast: 4-egg cheese omelet, 3 sausage patties

Fat: 63g
Protein: 42g
Carb: 2g
Cal: 770

Workout: 17-mile run

Post Workout: Isopure protein powder, Smuckers peanut butter (2 servings), spinach, blueberries, and almond milk shake, and 3 chocolate chip keto cookies

Fat: 60g
Protein: 71g
Carb: 15g
Cal: 972

First Supper: Plain Baconator, no bun at Wendy’s

Fat: 60g
Protein: 53g
Carb: 2g
Cal: 760

Second Supper: White Chicken Chili

Fat: 43g
Protein: 46g
Carb: 4g
Cal: 621

Daily net calories: 1600, 25g net carbs, 67% fat

Week Three Stats – Daily Averages
N
et calories: 1620
Net carbs: 23g (4%)
Protein: 165g (28%)
Fat: 176g (68%)

There we have it, the three week journal is done, complete with unexpected life events and work travel. I’m still learning, and I missed the mark a few times, from a ketogenic purist’s standpoint, but this is all about evolving, learning, and improving one day at a time. Thanks for reading!

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