BW: 192.2. BF: 18.2%

BW: 193.4. BF: 18.3%

BW: 194.2. BF: 18.0%

1800 WOD:

Treadmill: 20 min @ 7.0 mph = 2.33mi

1.5 mi @ 12:52

2.0 mi @ 17:09

BW: 194.8. BF: 18.0%

0830: 5 min heavy bag work

I want to (a) get back into some MA skills and (b) up my metabolic rate to burn more calories / reduce BF. 

BW: 194.2. BF: 18.4%

2000 WOD

Bench: 3 X 10 X 186

Row: 3 X 10 X 80

C2: 2 min row between sets, 5 min row at end

Was talking to Larry earlier today concerning the exo- ketones. His concern was it wasn't allowing body to stay in nutritional ketosis and burn stored fat. After a bunch of failed searches I found this article:

http://ketogains.com/2015/09/to-ketone-or-not-to-ketone/

Which basically says just that. So my conundrum, continue with exo- ketones or not?  So far I've had slow but good results lowering BF, but that could be directly related to my diet and not the supplementation. I think I'll stay the course for now and see how the metrics play out. As long as BF keeps going down, no worries. If I plateau, I'll come off exo- and take a different approach. 

BW: 195.6. BF: 18.3%

BW: 192.0. BF: 18.2%

So today is first day of carb-up. I've been on the exo-ketones for a week. 

BW at beginning of week: 194.6 (-2.6lbs)

BF at beginning of week: 19.2 % (-1.0%)

Not too keen on the weight drop but then I haven't gone out of my way to eat more or hit the weights. I'll see about changing that this week. I do like the 1% drop in BF. I know the meter isn't accurate but it gives me a number, something u didn't have before. Let's see if I can drop another 1.0% next week. 

1800 WOD. 

Bench: 3 x 10 x 185

Row: 3 x 10 x 84

BW: 194.0. BF: 18.1%

1800 WOD:

Treadmill: 20 min @ 6.8 mph = 2.26mi

1.5 mi @ 13:15

2.0 mi @ 17:40

BW: 194.3. BF: 18.3%

BW: 194.2. BF:18.4%, test strip "small"

BW: 193.8. BF:18.8%. Strip between trace and small

0613: 3/4 scoop of KetoCaNa

0710:  strip at moderate

BW: 194.6. BF: 19.4%

Day one of ketone supplement. Took one serving first thing in the morning (0700). 

Testing with urine strip one hour later (0800), I went from a "negative" reading to a "moderate" reading. Pretty substantial, especially given that I've never seen the test strip that dark even after 5 days on the AD. Very interesting. Will test again periodically today to see how long the effects last. 

At 1430, which is 7.5 hours after taking a serving (and just coming back from several hours of yard work at THG), the urine strips have me down to the "small" reading. So down from this morning, but technically up from normal keto diet. It would usually take me until Monday evening or Tuesday morning to hit small. 

2000 WOD:

Treadmill: 20 min@ 6.6 mph = 2.19 mi

1.5 mi @ 13:39

2.0 mi @ 18:12

BW: 194.8, BF: 19.2%

A little bit about the above. So I decided to try some exogenous ketone supplements to enhance the diet I'm on. I've morphed from Tim Ferrriss' Slow Carb Diet to the Anabolic Diet. Wanting to see if the stuff works (the ketones), I picked up a BF reader (electronic) and using that to record the metrics. 

The last month I've worked my way down from around 200lbs to the 193lbs I was yesterday. I don't have any BF measurements from before, but I think it's safe to say that first reading yesterday was a good marker of what I was, if not higher. 

So this Friday and Saturday (now) is my carb up. I did measurements but haven't taken the ketones yet. Starting tomorrow I'll see what the data points say. 

BW: 193.0, BF: 19.9

1730 WOD

Treadmill: 20 min @ 6.4 mph = 2.13 mi

(1.5 min@ 14:07)

1930 WOD

A1: squat: 3 x 10 x 135

A2: hamstring raises: 3 x 10

B1: good mornings: 2 X 10 X 45

B2: flutter kicks: 2 X 20

1930 WOD 

A1: bench press: 3 X 5 X 235

A2: db row: 3 X 10 X 84

B1: bb curl: 2 X 5 X 114

B2: close grip bench: 2 X 10 X 135

1600 WOD

Treadmill: 20 min @ 6.3 mph = 6.04 mi 

(14:18 @ 1.5 mi)