Body Recomposition – Part 2

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
    • Weight
    • BMI
    • 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
Broccoli 14 oz 0 9 4.5 0 36 18 54
Chia Seeds 1T 9 2 4.7 81 8 18.8 108

To be added to as time goes on.


Author: Doug

I'm an Engineer who is also a science geek. I was pre-diabetic in 1996 and became a diabetic in 2003. I decided to figure out how to hack my diabetes and in 2016 found the ketogetic diet which reversed my diabetes.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.