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Notes

Sleep: ~8 hours
Sleep Quality: 6/10
Energy / Mental Clarity: 6/10
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.

Histamine reaction from yesterday’s meal has me feeling lethargic, swollen, and brain fog.

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: Fasted
  • Lunch: Fasted
  • Dinner: Raw Beef Liver + Eggs + Raw Goat Cheese + Raw Monterey Jack Cheese + Raw Butter

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

Fasted Lower Body Workout @ LA Fitness

  1. Treadmill – 0.3 miles in 5 minutes (warm up)
  2. Back Extension Machine
    100lb x 15 for 1 set
    110lb x 15 for 2 sets
    120lb x 15 for 2 sets
  3. Glute Kickback Machine
    80lb x 15 for 1 set
    70lb x 15 for 2 sets
    90lb x 10 for 1 set
    90lb x 15 for 1 set
  4. Crunch Machine
    80lb x 15 for 2 sets
    80lb x 10 for 1 set
    70lb x 15 for 2 sets
  5. Hip Adduction
    110lb x 15 for 1 set
    115lb x 15 for 2 sets
    110lb x 15 for 2 sets
  6. Leg Extension Machine
    70lb x 15 for 4 sets
    80lb x 15 for 1 set
  7. Back Extension Machine
    130lb x 5 for 1 set
    140lb x 5 for 1 set
    145lb x 5 for 1 set
    150lb x 5 for 1 set
    155lb x 5 for 1 set
  8. Hip Abduction Machine
    110lb x 15 for 1 set
    120lb x 15 for 4 sets
  9. Lying Leg Curl Machine
    40lb x 15 for 2 sets
    35lb x 15 for 1 set
    30lb x 15 for 2 sets
  10. Leg Press Machine (superset, neutral foot position)
    100lb x 15 for 4 sets
  11. Leg Press Machine (superset, feet high narrow)
    100lb x 15 for 3 sets
  12. Stretch (always!)

Total Volume: 58,625lb
Total Steps: 5,061 (2.13 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.))

  • Calcium Citrate
  • ? 10mg

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