11/09/2022 Wednesday

Notes

Sleep: ~6 hours
Sleep Quality: 7/10
Energy / Mental Clarity: 7/10
AM Blood Ketones((If maintaining nutritional ketosis is important to you be sure to use a blood ketone meter. Urine strips are not accurate. I use the KetoTrak Meter (most affordable testing strips). KetoSens is also an affordable option.)): 0.7mmol/dL

Meals((Looking for calories and macros? I’m undecided about whether calories matter. ?‍♀️ I aim to cap protein intake to no more than 1 gram per pound of lean body mass (use this calculator to find your number) and double or more in fat grams.))

• Breakfast: Nothing
• Lunch: Nothing
• Dinner: 85% Raw Ground Beef + Raw Goat Cheddar Cheese + Raw Butter

Activity((Join me and steal my workout routines on the Hevy app. ?))

Fasted Upper Body Workout @ LA Fitness

1. Treadmill – 0.2 miles in 5 minutes (warm up)
2. 65° Dumbbell Arnold Press
   15lb x 15 for 1 set
   17.5lb x 15 for 4 sets
3. Seated Row Machine
   50lb x 15 for 2 sets
   55lb x 15 for 3 sets
4. Cable Front Raise (superset)
   2.5lb x 18 for 1 set
   2.5lb x 15 for 3 sets
   2.5lb x 25 for 1 set
5. Cable Lateral Raise (superset)
   2.5lb x 15 for 5 sets
6. Lat Pulldown
   60lb x 15 for 3 sets
   65lb x 15 for 2 sets
7. Tricep Rope Pushdown (superset)
   17.5lb x 15 for 5 sets
8. Face Pull (superset)
   17.5lb x 15 for 4 sets
   17.5 x 10 for 1 set
9. Dumbbell Bicep Curl
   12.5lb x 15 for 4 sets
10. Barbell Overhead Press
    30lb x 10 for 1 set
    30lb x 15 for 1 set
    30lb x 10 for 2 sets
11. Stretch (always!)

Total Volume: 14,945 lbs

Supplements((There is a lot of debate about whether supplements are necessary on the carnivore diet, or even effective. I have mixed opinion on this, but whether due to direct benefit or just placebo effect I do currently take some supplements as listed above for very personal reasons.
If you aren’t sure if you would benefit from supplementing specific elements I encourage you to do your own research on pros/cons and make your own decision on the matter.))

• None