What Will I Track?
When I started keto I tracked everything. That lasted about a week and then I slipped into a pattern of eating.
Currently, I track nothing formally. I do keep carbs below 20 grams (by approximation). After years of having an Insulin pump I got pretty good at estimating my number of grams of carbs. I check myself periodically with new foods to see how close my guess was and I am usually right on.
But to do this experiment right I will track the following
- All meals I eat
- Grams of Carbs
- Grams of Protein
- Grams of Fat
- Do the math for percentage of each over a day
- Do the math for total calories per day
- Scale numbers
- Body Fat Percentage
- Base Calories to maintain current weight
- Workout times (assuming effort is to exhaustion due to CrossFit)
What Does My Scale Say Now (at the start)?
My fancy lying scale tells me:
- Weight: 202.8 lbs
- BMI: 27.8
- Body Fat: 32%
- Body Water percentage?: 36.9%
- Muscle Mass percentage: 27.6%
- Calories max to hold weight: 2238
I set the scale for extreme sedentary when I purchased it.
I am skeptical of the Body Fat percentage number because if it is right, my LBM is 202.8 times (1-0.32) = 138 lbs. That doesn’t match the numbers from the Navy Calculator. But it could very well be right. I am going to track these numbers daily too.
What Will I Eat?
For my n=1 I will eat the following
Isopure, Zero Carb Protein Powder
I will consume 2 Servings per day of the Protein Powder. That will cover nearly all of my daily vitamins (except Iron) and I will need some additional Potassium and Sodium. Morton Lite Salt in my coffee should get me close.
1 Serving (2 scoops) has 50 g of Protein, 0.5 g of Fat and 0 g of Carbs. The serving also has 50% of the day’s Magnesium, 21% of the Sodium and 23% of the Potassium.
That leaves me at a deficit of:
- 125g – 100g = 25g Protein
- 20g – 0g = 20g Carbs
- 1T of fat (give or take at the start)
Some Typical Foods to Fill the Gap
|Description||Size||Fat (g)|| Carbs(g) Net
||Protein(g)||Fat Cal||Carb Cal||Protein Cal||Total Calories|
|IsoPure Whey||2 Scoops||0.5||0||50||4.5||0||200||206|
To be added to as time goes on.