Скачать или смотреть 2023 Ketogenic Contest Prep Vlog Week 21

🗓️ DATE: 8/21/2023

🔥 WEEKS IN: 21

⏳ WEEKS REMAINING: 7

🔥 WEIGHT: I woke up this morning at 162.1 pounds

⚖️ MACROS: 125g Fat | 190g Protein | 15g Total Carbs | 1945 Calories. I did incorporate my first refeed last week…more on that later.

💪 BODYFAT PERCENTAGE: My Inbody has me at 3%, calipers have me at 4.14%

🏋️‍♂️ STRENGTH MARKERS: Still hitting my top weights on everything. Squats felt brutal last week but it may have been from all the physical labor I did this weekend.

💦 CARDIO: I’m maintaining the two 20 min sessions at level 15 on the stairmaster. I keep leaning out so I don’t see any reason to scale this up unnecessarily.

🚽 GI IMPLICATIONS: No issues whatsoever.

🧂SODIUM: I’m averaging 12g a day of sodium as a baseline. I bumped it up to 14g on the refeed day.

🩸 BLOOD GLUCOSE: 91 mg/dl.

🩸 BLOOD KETONES: 0.2 mmol I imagine this will start increasing now that I’m dropping protein every week and holding fat relatively stable.

🍆 LIBIDO: Haven’t felt super inclined to get frisky lately, I’m just focused on the prep.

🍽️ THIS WEEK’S STAPLE FOODS: OMAD with the same foods as last week again, except another drop in egg whites to reduce the protein. Having the egg whites as a variable I can easily manipulate has streamlined this process.

🍕 KETO REFEED PIZZA: I introduced my first refeed last Friday! I targeted 190g of both fat and protein and bumped up the sodium and my body soaked it up perfectly! I noticed an immediate improvement in vascularity and my muscles were noticeably more filled out the following day!

🧠 MINDSET TOWARDS IT ALL: I’m taking one day at a time right now because I have so much going on. I still feel absolutely amazing and hyper-focused, just trying to be stoic through it all!

📖 OTHER THOUGHTS: I am gearing up to do my annual 50-mile march this Saturday to raise awareness for veterans. Marching 50 miles the day before my first peak week is probably not optimal but it is what it is. I’m hopeful that I don’t sustain any injuries and that all of my inflammation from the march subsides in time.

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