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Last active April 8, 2016 15:41
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Brian Keto Diet.md

"Make it up as I go" Keto program

From early Jan - start of April I stuck to a ketosis diet and increasing difficulty exercise program. Over that time I lost about 25lbs.

Diet

Breakfast

  • 1 Mozarella Cheese Stick
  • 1 tablespoon of organic chunky peanut butter
  • 2 scrambled eggs
  • 1 tablespoon of psyllium husk powder (necessary fiber supplement when on low-carb diet)

Lunch

  • 1/2 lb of Chicken, plain or seasoned with salt/lemon

Dinner

  • 1/2 lb of Chicken, seasoned with Old Bay spice

Snacks

  • Mozarella cheese sticks
  • Seltzer water
  • Chewing gum, Trident sugar-free (to reduce hunger cravings)

Exercise

  • Rowing - almost every day. I did a reduced HIIT program on a Concept2:
    • 4 minute tabata - aim for 1,000 meters
    • 4 minute rest
    • 3 minute tabata - aim for 750 meters
    • 3 minute rest
    • 2 minute tabata - aim for 500 meters
    • 2 minute rest
    • 1 minute tabata - aim for 250 meters
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