The Journal: Day 1 to 3
Read the introduction by clicking here! (Will open in new window)
These are extracts from my daily journal entries over at Classic Muscle Newsletter. To get the full story, including tips and more detailed thoughts, become a member today. As a member you’ll also enjoy 4 to 5 new full-length articles a month, a review of the latest research, access to more than 260 articles and training programs, and much more!
Sunday, June 12. Day 1 – fat “fasting”:
|The “before photo” from Saturday morning.|
Woke up at 5:10 AM and, as I always do, had a full glass of water with a teaspoon of sea salt and a half teaspoon of bicarbonate. 20 minutes later I had my first cup of coffee with 5 grams of MCT oil. I had a total of 5 of these during the day until 5 PM. I added about 5 grams of butter to the last cup. At 7 PM and 9 PM I had 5 grams of hamp oil, 5 grams of coconut oil, and 3 grams of omega-3.
No solid foods at all this day. No protein and no carbs.
Starting weight this Sunday morning was 73.5 kg (162 lbs.), a slight increase from yesterday’s weigh-in when I took the “before photo”.
Had two capsules of electrolytes in the evening (sodium, potassium, magnesium, calcium, chloride, and sulfate.)
And as always, about 1000 mg of magnesium before bed to relax better.
Total for the day:
28 grams of fat from butter, hamp oil, coconut oil and omega-3s
25 grams of MCT oil
About 454 kcal total
As I’m used to about 5 to 10 grams of MCT oil a day (I usually take it with coffee in the morning to boost my brain), stepping up to 25 grams was similar to using a laxative, but it’s all good.
Your intestines could use a spring cleaning once in a while – and I’ll load up on pre- and probiotics starting slowly tomorrow.
And yeah, my lower back is busted. Not a great start. No lifting today, only three walks with my wolfdog totaling in about 7 560 steps (or about 6 kilometers).
Monday, June 13. Day 2 – intermittent fat fasting, adding in some protein:
I slept really good for the first three to four hours (two instances of deep sleep for about 1 hour and 30 minutes), but then I tossed and turned for a few hours before I got up at 5:15 AM. And yeah, I’m slightly tired today, but feel fine otherwise.
Morning weight down 0.9 kg (2 lbs). Still holding some water, which is more pronounced today as my glycogen stores are running low and my muscles are somewhat flat. Today and the next couple of days will be the worst physique wise. But as I’ll get into ketosis and as I increase my calories again I will start to look a lot better.
Noticed some increased vascularity at night after the two larger and last meals for the day. Also, no lifting today. My lower back is better, it’s only troublesome when sitting and the minutes after standing up. Once I’m warm, I hardly notice the pain or the limited mobility.
Only had coffee and bone broth in the forenoon and early afternoon, including some prebiotics (more details at Classic Muscle Newsletter.) In the late afternoon I added in 20 grams of whey protein, which broke the protein fast after about 38 to 40 hours without any protein.
Total for the day:
90 grams of fat (of which 15 g was MCT oil)
85 grams of protein (of which 15-20 g was collagen protein)
15 grams of carbs (mostly fiber)
About 1 194 kcal total
Tuesday, June 14. Day 3 – ketogenic diet, increasing calories:
Slept decent all night. My Microsoft Band II told me I woke three times during the night, but I have no recollection of that. I probably only slept really light. Got 7 hours of sleep with 1 hour and 43 minutes of deep restful sleep (REM). Resting heart rate at 51 (slightly elevated).
Somewhat less bloat today. Although my muscles are flat, I can see more separations. My vascularity has also increased a little bit, but my veins are smaller and not as pronounced as they usually are.
My morning weight was only down 0.1 kg since yesterday, which equals 1 kg in total (2.2 lbs) since the start. I’m actually surprised that I haven’t dropped more, considering that I’ve had virtually no carbs in more than two days and only a total of 1648 kcal (454 kcal the first day and 1 194 kcal the second day.)
I had two cups of coffee during the morning with 5 g of MCT oil and 10 g of butter (the first one also had 5 g of collagen protein.) In the afternoon and evening I had two meals with a little pork, fish and a couple of eggs with steamed vegetables and fats from olive oil, fish oil, coconut oil, and butter.
At 10 AM I went to the gym and did a chest, shoulders and triceps (traditional push) workout. Unless I train purely for strength, I pretty much always do alternating sets – since I seriously can’t sit down and rest because I get bored as hell. So I only rest the time it takes me to walk between the “stations” and get ready for my exercise. It’s also time efficient and today’s workout took me about 55 minutes. My back felt pretty ok once I was warmed up. And I matched all my weights on all exercises – so no decline in strength. Sipped on MCTs and Whey Protein Isolate before and during the workout (more details at Classic Muscle Newsletter.)
Total for the day:
110 grams of fat (of which 30 g was MCT oil)
160 grams of protein (of which 15-20 g was collagen protein)
21 grams of carbs (mostly fiber)
About 1 695 kcal total
I upped the calories a bit again and will probably keep my energy intake in the neighborhood of 1700 to 2000 kcal during my days of ketogenic dieting. We’ll see. I have about 5 kg of subcutaneous fat and probably another 4 kg of intra fat, so that’s about 9 kg, which means that my body can release about 600 to 700 kcal of fatty acids a day to be burned as extra fuel – and this will decrease daily as I lose body fat. Considering that my glycogen stores are depleted by now, I don’t want to go too low on calories as that will mean loss of proteins (muscle).
My current energy expenditure is about 2800 kcal a day when I hit the gym and 2200 kcal if I only walk with my wolfdog and rest from weight training.
More updates coming soon!