My wife says I should smile when I take these pictures. I think it makes me looks crazed…or strange in some other way perhaps.

21 Mar 2022

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About 3 months ago, I posted (here) that I was going to start putting fitness back into my priorities. It had fallen through for a while as we adjusted to our newest child, and perhaps while she grew to an age of slightly less dependence, but we’re in a place now where I can start climbing back up to my own personal peaks.

The 20-30 pounds I lost 3 months ago was achieved using what I call lazy keto, it’s basically really low carbs, kind-of-low calories, and basically no exercise or work.

After that, I stopped counting carbs, maintained fairly low caloric intake, and began lifting weights every weekday at ~4:30 AM in order to leave time for getting the kids ready for school. This post, is about my third phase, wherein I have now merged the keto diet with regular exercise, for just one month.

Exercise

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For exercise, I followed the 645 program on beach body. I don’t usually like video routines, but coach Amoila Cesar is absolutely awesome. He’s funny and keeps it light, but still manages to drive hard and impart valuable information along the way.

There were too many days of temptation, and too many occasions where I had more carbs than I should have (any little overage has a cost of about three days’ lost ketosis for me), and while the journey is never over, this has helped spring me into a better feeling position, which definitely helps to motivate me to go further.

21 Apr 2022

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I was far less disciplined over this month than I’d originally planned to be. Between the move and all the other stressors, I just held on, did the best I could, and came back to the plan whenever I caught myself slipping. This could have been much better, but for everything it was, I’m happy with the progress.

My version of keto

…call it the sausage diet.

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…pretty much all sausage. Sometimes I’ll have some fish or chicken or some other meat, but I like the convenience of sausages personally…at least during the work week. If I need to mix things up, I will occasionally have hard boiled eggs with hot sauce. My main beverages during this diet are water and black coffee with ice - it’s so much better than it sounds.

I found these recently, and now it’s not just nothing but sausage, it’s nothing but these sausages. There are days when I don’t look forward to eating them. On those days, I just don’t eat until I’m hungry enough to get over myself.

Of course, I’m keeping calories low during all this, but I did have a Kingsize FastBreak about 7 days in. I was feeling really unmotivated and didn’t want to be at work, so I caved and bought one in the break room…like 450 Calories of pure crap, 63g Carbs scattered throughout. It always takes me about three days of sassage diet to get back into ketosis, so while this will cause a definite setback, I choose to forgive and love myself, and move on.

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Also, many keto-fans will talk about eating fat as your energy source, I don’t take that approach. Outside of the sausages (up to ~600kCal/day or ~3 sausages), everything I eat is typically very lean as I’m relying on my body to use stored fats for energy during this time.

Net Result

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Weight Differential:	15.3 lbs
Body Fat Differential:	4.6 %

Anyway, I thought it would be fun to document this and keep a record of the approximate measurable progress that could be made in one month of strict keto paired with daily exercise. I’m not finished, but it feels good to be making progress :)

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