11/14/2022 Monday

Notes

Sleep: ~8 hours
Sleep Quality: 7/10
Energy / Mental Clarity: 9/10
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.)): Not Measured.

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: Raw Liver + Raw Monterey Jack Cheese + Raw Goat Cheddar Cheese + Raw Butter

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

AM – 2.5 mile walk with Dora
PM – 2.5 mile walk
Total Steps: 15,326 (6.43 miles)

Fasted Lower Body Workout @ LA Fitness

1. Treadmill – 0.5 miles in 10 minutes (warm up)
2. Back Extension Machine
   85lb x 15 for 1 set
   100lb x 15 for 1 set
   110lb x 15 for 1 set
3. Glute Kickback Machine
   95lb x 10 for 1 set
   85lb x 10 for 2 sets
4. Crunch Machine
   75lb x 15 for 1 set
   85lb x 15 for 2 sets
5. Back Extension Machine
   110lb x 15 for 1 set
   100lb x 15 for 2 sets
6. Leg Extension Machine
   60lb x 15 for 2 sets
   65lb x 15 for 1 set
7. Lying Single Leg Curl Machine – 20lb x 15 for 3 sets
8. Hip Adduction Machine
   110lb x 15 for 1 set
   115lb x 15 for 2 sets
9. Hip Abduction Machine
   100lb x 15 for 1 set
   110lb x 15 for 1 set
   110lb x 20 for 3 sets
10. Leg Press Machine (superset, neutral foot position) – 90lb x 15 for 1 set
11. Leg Press Machine (superset, feet high narrow) – 90lb x 15 for 1 sets
12. Stretch (always!)

Total Volume: 31,885 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.))

• Tri-Iodine
• Copper (chelated)
• Calcium Citrate
• ? 5mg