11/15/2022 Tuesday

Notes

Sleep: ~8.5 hours
Sleep Quality: 9/10
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.)): not tested

Took a long hot soak in Epsom Salts at the end of the night.

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: Raw Butter + Raw Liver
• Lunch: Nothing
• Dinner: Raw Goat Cheese + Raw Cow’s Cheese + Raw Butter

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

AM – 2.5 mile walk with Dora

Upper Body Workout @ LA Fitness

• Treadmill – 0.5 miles in 10 minutes
• 45° Incline DB Press Pronated
  17.5lb x 15 for 1 set
  20lb x 15 for 4 sets
• Seated Row Machine
  55lb x 15 for 1 set
  60lb x 15 for 2 sets
  55lb x 15 for 1 set
  45lb x 15 for 1 set
• Single Arm Lat Pulldown
  30lb x 15 for 1 set
  27.5lb x 15 for 1 set
  25lb x 15 for 3 sets
• Front Cable Raise (superset)
  4lb x 15 for 2 sets
  5lb x 15 for 2 sets
  7.5lb x 15 for 1 set
• Lateral Cable Raise (superset) – 2.5lb x 15 for 5 sets
• Tricep Pushdown
  22.5lb x 15 for 1 set
  32.5lb x 15 for 4 sets
• Cable Crunch
  52.5lb x 25 for 1 set
  62.5lb x 25 for 2 sets
  57.5lb x 30 for 1 set
  57.5lb x 20 for 1 set
• Assisted Pull Up
  55lb x 10 for 1 set
  57.5lb x 10 for 1 set
  60lb x 10 for 1 set
• Jump Rope – 30s/30s intervals for 10 sets
• Stretch (always!)

Total Volume: 19,470 lbs
Total Steps: 12,144 (5.03 miles)

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
• Glutathione
• ? 10mg