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Old 05-01-2013, 02:02 PM   #2311
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Okay, just because I felt like I needed to contribute a little more positivity to the thread today... just got back from the park and having my lunch (FINALLY) and this was the magic that resulted:



It's a very NK BBQ day! And the BBQ sauce went amazingly well on the food. Yes, I'm a weirdo who puts BBQ sauce on hamburgers and hot dogs and sausages and... well almost anything that goes on a grill The good news is, Bob's TASTES great (reminds me of a slightly less strong tasting Open Pit which is what my mom used when I was a kid ) and it's just a TINY little bit thinner than other BBQ sauces which makes it thick enough to stick to your food, but thin enough that 1T of it covered ALL of that food. I love it!

...just as a disclaimer, yes all of that food is for me. And no I did NOT eat it all in one sitting
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Old 05-01-2013, 02:06 PM   #2312
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Looks good! I bet the sauce would be good on the shredded pork I'm eating today
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Old 05-01-2013, 02:13 PM   #2313
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Quote:
Originally Posted by Jbinme View Post
Looks good! I bet the sauce would be good on the shredded pork I'm eating today
It'd be FANTASTIC! I can't wait to try the other varieties too, but I figured Original was as safe a place as any to start out with I can't believe I can have pulled pork with sauce again... that's so exciting

When I used to make pulled pork sandwiches (which EVERYONE went nuts over btw) I would beer braise the pork butt roast in the slow cooker with salt/garlic/black pepper/paprika... and then when it was fall apart tender, shred it and mix it with a brown sugar/ACV/yellow mustard blend. It was my signature sauce, and I haven't found a way to replicate it yet that's LC enough. I did buy some of that Ideal brown sugar though, so I may try a little bit of that for flavor plus the ACV and mustard and some sucralose to even out the sweetener. I know I'd be happy if I could even come close
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Old 05-01-2013, 02:18 PM   #2314
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wow - looks WONDERFUL!
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Old 05-01-2013, 02:24 PM   #2315
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ok, i'm STUFFED. feeling gross so going ahead and posting my daily intake and calling it a night. i'm working hard to cut out the night snacking and IF is helping. So, just ate my last meal of the day:

5a - 3 eggs fried in 1 tbsp butter
8a - coffee with HWC and EVCO
930a - more coffee with HWC and EVCO
245/3p - 2 cans tuna, drained mixed with 1 avo. salt/pepper.

So, lesson I learned today...if I'm not "that hungry" to begin with then I need to only eat ONE can of tuna for my "meal" - feel like I'm going to barf.

Total calories estimated for today: about 1700
155g fat
59g prot
19g total carbs
81.72231986%
13.82542472%
4.452255419%

Feeling content with this day and based on how full I am right now, I don't think I will have trouble staying out of the kitchen tonight. My back-up plan is that I'm allowed to have 1-1.5 tbsp EVCO if I do feel like I need something but dont really foresee that happening but who knows after my plyo workout...

I feel SO big right now that it will be crazy to see a loss tomorrow morning but hopeful!

Last edited by robbelkk; 05-01-2013 at 02:25 PM.. Reason: forgot a few words, oops!
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Old 05-01-2013, 03:41 PM   #2316
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robbelkk, were those 6 oz cans of tuna or the 3 oz ones? Just wondering, because a total of 6 oz doesn't seem like that much.

I've had days where I had to stop eating by 4:00 pm because I had reached my calorie and macro limits. Drinking hot tea or broth helps when I'm trying to avoid eating at night.
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Old 05-01-2013, 03:43 PM   #2317
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Looks good! I bet the sauce would be good on the shredded pork I'm eating today
Ummmmm!!
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Old 05-01-2013, 04:50 PM   #2318
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Hi everyone, new here and glad to be joining a group dedicated to NK. Hope all of you don't mind that I'm joining along.

I've been eating NK for a month and measuring for 10 days. i'm confused because on JM podcast, Phinney states to eat 1-1.5 grams of protein, whereas ASLCP states that a person should eat .6-1 gram of lean body mass. What are you guys shooting for with your protein intake and experience weight loss?

How many of you eat at, below, or above your BMR? And have you been losing, gaining or stalled? On another forum, there is a debate that you need to eat at 80% of your ideal BMR. I'm 6'2" and should be eating a BMR of 2600 and at 80%, that puts be closer to 2100. I was eating comfortably at 2,200 (+/- 50-100 calories), but have been basically stalled out at 212 lbs. How many are at your BMR levels and continue to lose? I read that some of you are eating at your BMR and losing.

Another debate is when you need to lose weight/fat, your keep your protein and fat intake the same and cut the amount of fat you eat. Per ASLCP, "if you want to lose weight, the total amount of fat consumed will be reduced. If weight loss is not a goal, your dietary fat needs to be maintained maintained at the level that matches your energy expenditure, thus holding your body weight stable." (p.70). When i measure my food intake, my macros have been steady at 80/15/5 @ 2,200 calories and, as said earlier, I'm stalled at that weight (+/- 3 lbs). So my questions is, how many of you have lowered your fat intake to trigger weight loss? At what levels?

I realize the NK journey is an individual endeavor, but I'm trying to dial it in so I can reach my goals. How often do you tweak your diet, ie your macros, to trigger weight loss? For ex., I've been steady with my calorie intake and my macros for 12 days and not change. I told myself I would wait 14 days before making any changes, but I'm getting kinda itchy and want to change sooner rather than later.

Sorry for all the questions, but i see so many taking this journey and it's reassuring. I'd love to learn from all of your experiences and see if I can apply any to may journey. Hopefully, this will also help others that are in a similar situation as mine.

Thank you!!!
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Old 05-01-2013, 04:59 PM   #2319
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Food Log May 1, 2013

Todays menu:

B / coffee w/ hwc, co 4 oz polish sausage, 1/2 c cheese

L / 4 oz spiral ham, 1 c sauteed squash w/ 2 T butter

D / 1/4 c cottage cheese, 1 stalk celery w/ 1 cr cheese, pork skins w/salsa

S / 2 Big red floats w/ hwc

Totals
1451 calories
127 fat
23.7 carbs
4.6 fiber
61.5 protein

Since I was a little high on carb, I added in fiber.
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Old 05-01-2013, 05:07 PM   #2320
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Log for today

Calories 1579

Fat 126
Pro 85
carb 19

Breakfast/ sausage and eggs
lunch / Taco salad
Afternoon / a lot of crap
Dinner / Cheese burger

Geez, I have been like a bottomless pit the last 2 day
Funny I used to think 1600 calories wasn't a lot. Now when I eat 1600 I think I have binged all day.
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Old 05-01-2013, 05:21 PM   #2321
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Originally Posted by Clueless View Post
Log for today

Calories 1579

Fat 126
Pro 85
carb 19

Breakfast/ sausage and eggs
lunch / Taco salad
Afternoon / a lot of crap
Dinner / Cheese burger

Geez, I have been like a bottomless pit the last 2 day
Funny I used to think 1600 calories wasn't a lot. Now when I eat 1600 I think I have binged all day.
And what is the carb count for this, Missy?
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Old 05-01-2013, 05:44 PM   #2322
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My numbers today are guesses because I ate bites of pork roast through the day and didnt weigh it.

Calories 1866
Pro 80g 17%
Carb 17g 4%
Fat 165g 79%

Coffee HWC x 2
Shredded pork
Coleslaw
Fat bomb

Yep! That's it
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Old 05-01-2013, 06:15 PM   #2323
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And what is the carb count for this, Missy?
It is all in the total, it was LC crap but still a lot of crap, cream cheese, sf jello, peperoni, bacon etc
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Old 05-01-2013, 06:17 PM   #2324
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Okay, for anyone wondering... Gold Standard Cookies and Cream Casein is AMAZING! At least blended the way I blended it. Yummy! Another great buy from Netrition
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Old 05-01-2013, 06:17 PM   #2325
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Quote:
Originally Posted by actionzen View Post
Hi everyone, new here and glad to be joining a group dedicated to NK. Hope all of you don't mind that I'm joining along.

I've been eating NK for a month and measuring for 10 days. i'm confused because on JM podcast, Phinney states to eat 1-1.5 grams of protein, whereas ASLCP states that a person should eat .6-1 gram of lean body mass. What are you guys shooting for with your protein intake and experience weight loss?

How many of you eat at, below, or above your BMR? And have you been losing, gaining or stalled? On another forum, there is a debate that you need to eat at 80% of your ideal BMR. I'm 6'2" and should be eating a BMR of 2600 and at 80%, that puts be closer to 2100. I was eating comfortably at 2,200 (+/- 50-100 calories), but have been basically stalled out at 212 lbs. How many are at your BMR levels and continue to lose? I read that some of you are eating at your BMR and losing.

Another debate is when you need to lose weight/fat, your keep your protein and fat intake the same and cut the amount of fat you eat. Per ASLCP, "if you want to lose weight, the total amount of fat consumed will be reduced. If weight loss is not a goal, your dietary fat needs to be maintained maintained at the level that matches your energy expenditure, thus holding your body weight stable." (p.70). When i measure my food intake, my macros have been steady at 80/15/5 @ 2,200 calories and, as said earlier, I'm stalled at that weight (+/- 3 lbs). So my questions is, how many of you have lowered your fat intake to trigger weight loss? At what levels?

I realize the NK journey is an individual endeavor, but I'm trying to dial it in so I can reach my goals. How often do you tweak your diet, ie your macros, to trigger weight loss? For ex., I've been steady with my calorie intake and my macros for 12 days and not change. I told myself I would wait 14 days before making any changes, but I'm getting kinda itchy and want to change sooner rather than later.

Sorry for all the questions, but i see so many taking this journey and it's reassuring. I'd love to learn from all of your experiences and see if I can apply any to may journey. Hopefully, this will also help others that are in a similar situation as mine.

Thank you!!!
welcome to our thread,
I am no help on all the details. Darin is the expert.
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Old 05-01-2013, 06:19 PM   #2326
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Speaking of Darin, I hope he's okay... when he said he was taking a break, I thought he meant for the day so I was surprised to not see him today. It's been kinda lonely around here without him
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Old 05-01-2013, 06:36 PM   #2327
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Speaking of Darin, I hope he's okay... when he said he was taking a break, I thought he meant for the day so I was surprised to not see him today. It's been kinda lonely around here without him
Me too, I hope he is well. I think he was having trouble with his internet connection yesterday.
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Old 05-01-2013, 07:45 PM   #2328
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welcome to our thread,
I am no help on all the details. Darin is the expert.

Thanks Cheryl.
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Old 05-01-2013, 07:54 PM   #2329
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I'll participate as well:

Morning Measurements 6:22 am
Ketones: 3.3
Glucose: 100

Breakfast: 10:00 am

3.7 oz Free Range Chicken Thigh Meat, 2 oz. Grass Fed Ground Beef (85% lean), 3 oz Kale, 3.1 oz Avocado, 2 Tbsp Coconut Oil, 1 Tbsp MCT oil, 2 oz Espresso, 2 small spoons Stevia, 1 Tsp Organic Cacao Powder, 2 Brazil Nuts, 1 Tsp Fish Oil

Calories: 1,010
Fat: 89
Protein: 42
Carbs: 15.8 (net carbs 7.7)

Dinner: 5:00 pm

10.1 oz Grass Fed Ground Beef, 4.2 oz Mixed Baby Green Salad, 1.75 Tbsp MCT Oil, 1.5 Tbsp Olive Oil, 2 Tbsp ACV, 1 Tsp Fish Oil

Calories: 1,278
Fats: 200
Protein: 119
Carbs: 2.5 (net carbs 1.7)

Totals:

Calories: 2,287
Fats: 200 (76.6%)
Protein: 119 (20.3%)
Carbs: 18.3 (3.1%)
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Old 05-01-2013, 09:03 PM   #2330
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1558 cal
74%Fat
22%protein
4%carbs
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Old 05-01-2013, 09:26 PM   #2331
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actionzen, 3.3 ketones is great! Do you ever measure your blood glucose after meals or just in the morning?
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Old 05-02-2013, 03:42 AM   #2332
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Weigh in 154.8

Ok I am determined to do better today. I just wish my hormones would give it a rest already

Hope you all slept better last night. I did
Mom finally was able to eat a few bites of food yesterday. She is pretty sure it is her gallbladder. The ER Dr said it was a back injury, ummm, NO! But he seemed like he really couldn't care any less in this world.
Geez, the list of foods a person with gall bladder problems can eat is about an inch long. Does anyone have any advice about gallbladder attacks and how to deal?
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Old 05-02-2013, 03:51 AM   #2333
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Awww so glad to hear your mom is doing better Cheryl... that's great news!

You might want to see if you can post on the main board during the day if you don't get any responses about the gallbladder foods today. I remember seeing a HUGE quantity of people on there replying to someone's question before about having their gallbladder removed and doing a LC diet without a gallbladder... so it's possible someone on there might have some suggestions of what to eat when you're having issues with it

As far as sleeping goes, I got some but I'm ready to pass back out already Can't wait til I get back from dropping off my roommate... I'm zonked!
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Old 05-02-2013, 04:20 AM   #2334
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Originally Posted by Clueless View Post
Weigh in 154.8

Ok I am determined to do better today. I just wish my hormones would give it a rest already

Hope you all slept better last night. I did
Mom finally was able to eat a few bites of food yesterday. She is pretty sure it is her gallbladder. The ER Dr said it was a back injury, ummm, NO! But he seemed like he really couldn't care any less in this world.
Geez, the list of foods a person with gall bladder problems can eat is about an inch long. Does anyone have any advice about gallbladder attacks and how to deal?
Those darn hormones

I don't know that my Mom ate anything different when she had her gallbladder issues. That doesn't mean she shouldn't have.
She was sick for quite some time before they finally decided it 'might' be her gallbladder. Luckily she had a dr who pushed to have it removed and she has felt SO much better.
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Old 05-02-2013, 04:21 AM   #2335
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Weight-130
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Old 05-02-2013, 04:26 AM   #2336
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Weight-130
doing great!!
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Old 05-02-2013, 05:38 AM   #2337
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133.6 - same as yesterday.

Eating my faux oatmeal again for breakfast today. Added a few blueberries in lieu of raisins. Not quite the same, but still pretty good

I tweaked my knee a little on Saturday (forgot my knee band for the run--and have a partial ACL tear), so I'm taking the next 2 days off running so my knee is (hopefully) good to go for 13.1 on Saturday Then I have a Army Reserve drill day on Sunday and see the orthopedic doc about my knee on Monday. I have a feeling a lecture from the doc is in my future, but I can't just skip the half marathon I've trained for since December
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Old 05-02-2013, 05:42 AM   #2338
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Quote:
Originally Posted by cpresson View Post
133.6 - same as yesterday.

Eating my faux oatmeal again for breakfast today. Added a few blueberries in lieu of raisins. Not quite the same, but still pretty good

I tweaked my knee a little on Saturday (forgot my knee band for the run--and have a partial ACL tear), so I'm taking the next 2 days off running so my knee is (hopefully) good to go for 13.1 on Saturday Then I have a Army Reserve drill day on Sunday and see the orthopedic doc about my knee on Monday. I have a feeling a lecture from the doc is in my future, but I can't just skip the half marathon I've trained for since December
Maybe if you rub castor oil and hold a heat pack to your knee it will speed up the recovery. Castor oil and heat are my miracle cure.
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Old 05-02-2013, 06:58 AM   #2339
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Quote:
Originally Posted by actionzen View Post
Hi everyone, new here and glad to be joining a group dedicated to NK. Hope all of you don't mind that I'm joining along.

I've been eating NK for a month and measuring for 10 days. i'm confused because on JM podcast, Phinney states to eat 1-1.5 grams of protein, whereas ASLCP states that a person should eat .6-1 gram of lean body mass. What are you guys shooting for with your protein intake and experience weight loss?

How many of you eat at, below, or above your BMR? And have you been losing, gaining or stalled? On another forum, there is a debate that you need to eat at 80% of your ideal BMR. I'm 6'2" and should be eating a BMR of 2600 and at 80%, that puts be closer to 2100. I was eating comfortably at 2,200 (+/- 50-100 calories), but have been basically stalled out at 212 lbs. How many are at your BMR levels and continue to lose? I read that some of you are eating at your BMR and losing.

Another debate is when you need to lose weight/fat, your keep your protein and fat intake the same and cut the amount of fat you eat. Per ASLCP, "if you want to lose weight, the total amount of fat consumed will be reduced. If weight loss is not a goal, your dietary fat needs to be maintained maintained at the level that matches your energy expenditure, thus holding your body weight stable." (p.70). When i measure my food intake, my macros have been steady at 80/15/5 @ 2,200 calories and, as said earlier, I'm stalled at that weight (+/- 3 lbs). So my questions is, how many of you have lowered your fat intake to trigger weight loss? At what levels?

I realize the NK journey is an individual endeavor, but I'm trying to dial it in so I can reach my goals. How often do you tweak your diet, ie your macros, to trigger weight loss? For ex., I've been steady with my calorie intake and my macros for 12 days and not change. I told myself I would wait 14 days before making any changes, but I'm getting kinda itchy and want to change sooner rather than later.

Sorry for all the questions, but i see so many taking this journey and it's reassuring. I'd love to learn from all of your experiences and see if I can apply any to may journey. Hopefully, this will also help others that are in a similar situation as mine.

Thank you!!!
to LCF -click on the link below

actionzen - BMR
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Old 05-02-2013, 07:10 AM   #2340
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Originally Posted by actionzen View Post
I'll participate as well:

Morning Measurements 6:22 am
Ketones: 3.3
Glucose: 100
Wow! 3.3 in the morning? I am having a hard time getting my numbers correct. I think I am getting too much protein but it's tough to eat enough calories without too much protein. It's a work in progress, I guess.
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