4EVERFITDAD

11/12/2023

Ketovore Diet First month (November) Assessment:

Restorative Sleep:
Slightly down from October, but switching to low carbs will disrupt sleep, but hopefully only temporarily. I ave 3:19 hours of quality sleep (Deep and REM).

Training: My ave strain for activity was 9.5 with 37 activities. My ave activity duration was up about 20% from October because I was better recovered from hip surgery and focusing on doing more. This is a little misleading because my "activities" can be manual labor, or other minor tasks that the Whoop automatically picks up.

Strain:
Nov ave strain was 15, up from 13.8 in October.

Recovery:
November ave was 59%, October was 49%, so good focus on sleep and recovery.

Training Behavior:
From the chart, I spent most of my training time overreaching, which is good if recovery doesn't get out of wack.

HRV Adaption (measure of how well your body adapts)
My November HRV was 37MS, the same as October. This number is kind of low compared to healthy athletes, but mine was as low as 26MS around my hip surgery, so huge improvement.

RHR Resting Heart Rate- the lower the RHR, the better shape you are in because the heart has to work less to get all the O2 you need while you sleep.
Mine has progressively been going down (good), since last surgery, starting at 66 BPM, now down to 50 BPM ave in November. Very pleased with this metric.

11/12/2023

Week 5 Ketovore Diet:

Friday weigh in 12/1/23:216 lbs, goal of 217, so ahead of schedule

Diet: on point all week

Strain / effort: up a bit to 16.1

Recovery: 2 red night, 4 yellow, and 1 green so good mix

Sleep: performance up to 88% with good consistency

Overall: still experimenting with exercises, effort is good, I feel great, diet is pretty easy, planning on increasing cardio effort.

11/12/2023

Week 4 Ketovore Diet:
Friday weigh in was 218 lbs, goal was 218, so back on track.

Diet: I would say was 95% clean. Saturdays are Sushi day so I eat rice this day.

Strain / effort: My ave strain was up from 14.7 to 16 so effort is improving. Sticking to plan of effort in the 8-9 out of 10 range.

Recovery: 2 days in the red, 1 yellow, and 4 green, very good recovery week.

Sleep: My sleep performance improved to 86% w good consistency.

Overall, very pleased with progress and I feel great so far. I have been playing around with different exercises.

21/11/2023

Week 3 Ketovore Diet:

Friday weigh in was 220 lbs, goal was 219, so I was a bit off.

Diet: I would say was 85%, I had 1 02 two meals that had more carbs in them than I wanted.

Strain / effort: My ave strain was up from 13.6-14.7 so effort is improving, but I am not doing any kind of insane or intense workouts. Sticking to plan of effort in the 8 out of 10 range. I am trying to accomplish goals with less than 100% effort, as I tend to get injured alot.

Recovery: I don't have an ave recovery for the week, but I feel it was down a bit because of one night with almost no sleep because of a concert (great Ice 9 Kills concert).

My sleep performance dropped from 95% to 79% because of that one bad night.

Overall, very pleased with progress and I feel great so far.

18/11/2023

Week 2 of Ketovore diet.
Goal weight was 220 by friday Nov 10th and I was 221 so missed target, but had 2 workdays with only food available was not my choice and I can’t skip meals. LOL.

Workout:
Tweaking workout again because a 16 day split is a little too complicated as it takes 4 weeks to repeat. Switching to an A and B workout that repeats every two weeks.

I will post it once I dial it in.

My overall plan is to
1. reduce body fat down to 15-17% by end of year.
2. Design a workout that slowly increases strength and fitness level (cardio)
3. Improve functional range of movement (FROM), focusing on hips to recover from surgery.

Come January I expect to be fully 100% healthy from surgeries and have designed a workout and steady state diet (maintain 15-17% BF) that I can fully implement higher efforts and cyclical dieting.

06/11/2023

Dieting tip:
Officially weight in 1x per week. I like to pick Fridays because most people eat relatively healthy during the week, but change their eating habits for the weekend. This gives your body 5 days of better eating so the will be a more consistent environment for weight comparisons. The weekend food tends to throw off your water balance. You don't gain 3 lbs overnight from eating salty Italian food at Carrabbas.

06/11/2023

Beginning a diet tip:
When changing your eating habits with a new diet, it will take your body some time to adjust to the new type of fuel you are ingesting. For this reason it is a good idea to take some probiotics / digestive enzymes, for 3-4 weeks to supplement the gut biome with what is needed to digest and process the new fuel.
after 3-4 weeks you can go off of the supplements because your body will have started making the required bacteria it needs, or you can continue to take them.

06/11/2023

Diet tip:
1. Never count the weight loss from the first week as your body is adapting to the new water balance. 1 gram of carbohydrate requires about 4 grams of water for your body to process and since most diets reduce carbs, you will lose a few pounds right off the bat (all water weight).

06/11/2023

Week 01 of my Ketovore diet:
I felt sluggish, as expected, as my body switches from carbs to fat as its main energy source.

Workouts: I cut a couple a little short because I was tired, but was pleased overall. I consider a workout a good one if I improve in weight, reps, or effort level.

Diet is going well. The nice thing about a mostly animal product diet is that it is very satiating so I am not always hungry.

Metrics: I started at 228 lbs, but never count the weight loss from the first week as my body's water balance is just adjusting. So after this week 00, my starting weight was 222 lbs.

After week 01 I weighed 221 lbs, which is right on my target of 1-2 lbs per week. I always do my official weigh in on Friday mornings.

Whoop metrics:
I have been able to keep my strain up, but have noticed a decrease in recovery scores, stemming from less time in quality sleep (Deep & REM). Before this diet my quality sleep was over 3 hours and the last two weeks it has been below 3 hours (about 20-30 min less). I assume it will rebound once I get used to the new diet.

i have not noticed the beneficial effects of this diet on my joints yet, but it is still early.

02/11/2023

Back to Healthy Program
Start: 2023/10/23
expected finish: late December

Duration: 8-10 weeks
Goal: Improve fitness level in strength, endurance, body weight exercises, mobility, body fat, and well-being.

Workout strategy: Have two different 8-day workouts (Workout A & Workout B)that split strength, body weight, and cardio up equally.

Body composition goal: I have the highest body fat percentage in many years, maybe ever. I am 228 lbs and almost 24% BF. My goal is to lose 1-2 lbs per week until I reach the end of my program.

Diet Strategy: I am calling the diet I will follow the KETOVOIRE DIET. It is primarily Carnivore, but I allow some plant-based foods to add flavour or extra fat (ie: EV olive oil, Coconut oil, avocado).

I will keep a weekly progress log using biometrics measured from the Whoop strap.

I will also post more about my workouts as a 16-day program seems a bit extreme.

31/10/2023

I was able to belt squat 90 lbs for the first time in several years, because of several health issues.

24/07/2022

Biometric wearables really are cool technology for monitoring health. I use a whoop band and my normal RHR is between 58-60 BPM. Monday I woke up feeling sick, that night tested positive for Covid. Stayed home the rest of the week and slept most of Tuesday and Wednesday, Thursday felt 50% better, Friday 90% better, and felt fine Saturday (just slight lingering cough).

This is the second time I have had Covid in 2 years and was nothing but a weak cold and I did get original Covid vaccine, but no boosters.

03/06/2022

Did a little workout at CrossFit Timberwolf before we went to the Granite games. The Buttery Bros and Danielle Brandon were there also.

05/01/2022

2022/01/04 Wednesday- Bike intervals
4x 5000m rides on Concept2 bike
best round:
dampener setting of 4
time: 10:29
147 HR
175 ave watts

Felt pretty good and improved over last weeks workout.
I think I need to keep my HR under 150 BPM or I start to gas out.

05/01/2022

2022/01/04 Tuesday- strength day
CG Bench Press
4 sets
8x185lbs

Weighted pull ups
4 sets
5x10lbs

WOD-AMRAP
2x 5 min w 5 min recovery
2 bear complex w 45lb
3 bar facing burpees
100 single unders

I was able to get 2 rounds in each of the 2 AMRAPS

05/01/2022

Working on my run for the triathlon in April.
I did 14 rounds of 90s jog and 90 s walk.

This is an increase from the 60s/60s from last week.

26/12/2021

https://4everfitdad.wordpress.com/2021/12/26/2021-12-20-26-pre-training/

This weeks training journal. I am officially training for the St. Anthoney's Sprint Triathlon on May 1, 2022.

I am calling this a pre-training week because I am feeling out where I am before I officially start pushing myself the 1st week in January.

Monday 12/20/21- run focus 60s easy jog + 60s walk x 9 + 10 minute walk + 60s easy jog + 60s walk x 9 Felt good cardiovascularly, but went at a pretty easy jog pace maybe 10 min mile. concerned abo…

03/11/2021

Slow and steady wins the race.
My time is a 38 second improvement over 3 weeks ago.
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