https://emojipedia.org/food-drink/
Planned Workout: Mo: Strength, Tu: Endurance, We: Strength, Th: Endurance, Fr: Strength
Planned Daily Intake: 1040-1300 kcal, 40-60g fat, 50g carbs, 120-140g protein
2017-07-17 (Mo)
* 07:00 111.0 kg
! 18:00 30 min bike, 12.2 km, 570 kcal, 180-130-100 pulse
- 07:00 123/71 mmHg blood pressure
+ 09:30 ☕ Coffee with Milk (3 x 20 kcal)
+ 18:00 🥝 Kiwi (40 kcal)
= 100 kcal
2017-07-18 (Tu)
* 06:00 109.1 kg
! 07:00 30 min bike, 11.8 km, 552 kcal, 140-120-100 pulse
! 17:00 20 min walking with 15 kg weight
- 06:00 128/78 mmHg blood pressure
+ 09:30 ☕ Coffee with Milk (3 x 20 kcal)
+ 18:00 🥜 Nuts with Salt (500 kcal)
+ 18:45 🍲 Miso Soup (90 kcal)
+ 18:45 🍤 Ebi Tempura (3 x 30 kcal)
+ 18:45 🍣 Masago Tatar (2 x 40 kcal)
+ 18:45 🍣 Shake Maki (6 x 30 kcal)
= 1000 kcal
2017-07-19 (We)
* 06:00 109.0 kg
! 06:40 6 min bike, 2.0 km, 100 kcal
! 06:48 4 x 5 dumbbell curl and overhead dumbbell press (2 x 15 kg, PoF)
! 07:00 4 x 30 standing calf raises without touchdown (30 kg, PoF)
! 07:10 2 x 15 sit ups with hands behind head (PoF)
! 07:15 3 x 8 dumbbell press (2 x 15 kg, PoF)
- 06:00 137/72 mmHg blood pressure
+ 08:00 🍵 Fruit Tea (2 kcal)
+ 08:15 🥜 Nuts with Salt (180 kcal)
+ 09:15 ☕ Coffee with Milk (20 kcal)
+ 14:00 🍑 Peach (60 kcal)
+ 21:00 🧀 Dutch Hard Cheese with Black Pepper (400 kcal)
+ 23:10 🍺 Beer (152 kcal)
+ 23:10 🌯 Sandwich with Chicken (300 kcal)
= 1114 kcal
2017-07-20 (Th)
* 06:00 108.5 kg
! 16:15 180 min walking without weights
- 06:00 130/76 mmHg blood pressure, 121 mg/dL blood glucose
+ 07:10 🥜 Nuts with Salt (150 kcal)
+ 14:00 🥜 Nuts with Salt (350 kcal)
+ 21:00 🧀 Dutch Hard Cheese with Black Pepper (200 kcal)
+ 18:00 🌯 Sandwich with Chicken (300 kcal)
+ 18:00 🥃 Iced Tea (140 kcal)
+ 19:00 🐟 Grilled Butterfish (300 kcal)
+ 20:00 🍺 Radler (180 kcal)
+ 22:00 🌮 Tortilla Chips (500 kcal)
= 2120 kcal
2017-07-21 (Fr)
* 08:00 109.6 kg
! 08:30 30 min bike, 11.0 km, 550 kcal, 4 x 1 min @ 280 watts
- 08:00 120/82 mmHg blood pressure, 120 mg/dL blood glucose
- 18:45 136/77 mmHg blood pressure, 99 mg/dL blood glucose
- 23:00 127/81 mmHg blood pressure, 99 mg/dL blood glucose
+ 22:50 🥕 Carrot (23 kcal)
+ 23:30 🍕 Pizza Slices (900 kcal)
+ 23:45 🍺 Desperados (360 kcal)
= 1283 kcal
2017-07-22 (Sa)
* 10:00 109.2 kg
- 10:00 120/78 mmHg blood pressure, 122 mg/dL blood glucose
- 01:00 113/72 mmHg blood pressure, 113 mg/dL blood glucose
+ 21:45 🥕 Carrot (12 kcal)
+ 22:35 🍅 Spicy Tomato Juce (105 kcal)
= 117 kcal
2017-07-23 (Su)
* 10:00 109.3 kg
- 10:00 127/74 mmHg blood pressure, 125 mg/dL blood glucose
+ 10:30 🍅 Spicy Tomato Juce (105 kcal)
+ 14:00 🍱 Feast (3000-4000 kcal)
= 3000 - 4000 kcal
2017-07-24 (Mo)
* 08:30 110.0 kg
! 22:10 60 min bike, 24.4 km, 1158 kcal, 1 x 6 min @ 280 watts
- 08:30 115/77 mmHg blood pressure, 134 mg/dL blood glucose
- 22:30 127/74 mmHg blood pressure, 107 mg/dL blood glucose, 0.7 mmol/L ketone
+ 11:00 ☕ Coffee with Milk (2 x 20 kcal)
+ 19:10 🥕 Carrot (5 kcal)
+ 19:20 🍌 Banana (90 kcal)
+ 01:40 🥓 Beef Jerky (63 kcal)
+ 01:45 🍌 Banana (90 kcal)
= 248 kcal
2017-07-25 (Tu)
* 09:40 109.3 kg
- 09:45 127/79 mmHg blood pressure, 119 mg/dL blood glucose, 0.5 mmol/L ketone
- 21:30 124/72 mmHg blood pressure, 92 mg/dL blood glucose, 0.6 mmol/L ketone
+ 15:15 🥕 Carrot (5 kcal, 0g fat, 1g carbs, 0g protein)
+ 16:00 🍞 Inari Zushi Tofu (173 kcal, 9g fat, 17g carbs, 3g protein)
= 178 kcal, 9g fat, 18g carbs, 3g protein
2017-07-26 (We)
* 07:00 108.4 kg
! 08:00 20 min bike, 6.5 km, 310 kcal
! 19:00 5 min bike; 6 x 2 sets x 12 reps strength; 5 min interval
- 07:00 116/77 mmHg blood pressure, 92 mg/dL blood glucose, 3.0 mmol/L ketone
- 23:00 130/78 mmHg blood pressure, 96 mg/dL blood glucose, 4.0 mmol/L ketone
+ 12:30 🧀 Mozarella (304 kcal, 23g fat, 1g carbs, 35g protein)
+ 12:30 🍅 Tomatoes (40 kcal, 0g fat, 9g carbs, 2g protein)
+ 12:40 🍖 Liver Sausage (76 kcal, 6g fat, 1g carbs, 3g protein)
+ 12:45 🍈 Honeydew Melon (5 kcal, 0g fat, 1g carbs, 0g protein)
+ 17:00 🍬 Protein Bar (120 kcal, 3g fat, 8g carbs, 16g protein)
+ 21:40 🥚 Eggs (400 kcal, 25g fat, 3g carbs, 30g protein)
+ 21:40 🍖 Dry-Cured Ham (135 kcal, 3g fat, 1g carbs, 26g protein)
+ 21:40 🍾 Olive Oil (80 kcal, 9g fat, 0g carbs, 0g protein)
+ 22:10 🍬 Protein Bar (120 kcal, 3g fat, 8g carbs, 16g protein)
= 1280 kcal, 72g fat, 32g carbs, 128g protein
NOTE: 160g protein is too dificult to achieve. 70g fat is too much for my taste. Changing values.
2017-07-27 (Th)
* 08:00 107.6 kg
! 18:50 25 min bike, 10 x 20 sec 460 watts followed by 40 sec 180 watts
- 08:00 124/71 mmHg blood pressure, 108 mg/dL blood glucose, 1.5 mmol/L ketone
- 22:00 128/69 mmHg blood pressure, 106 mg/dL blood glucose, 1.4 mmol/L ketone
+ 13:30 🍖 Rindswurst with Mustard (258 kcal, 22g fat, 1g carbs, 14g protein)
+ 18:00 🍬 Protein Bar (354 kcal, 11g fat, 21g carbs, 50g protein)
+ 19:30 🥗 Gomawakame (63 kcal, 4g fat, 7g carbs, 2g protein)
+ 19:30 🍲 Miso Soup (90 kcal, 3g fat, 8g carbs, 6g protein)
+ 19:30 🍤 Ebi Tempura (75 kcal, 2g fat, 5g carbs, 9g protein)
+ 19:30 🍣 Shake Maki (120 kcal, 2g fat, 16g carbs, 7g protein)
+ 19:30 🍣 Shake Nigiri (129 kcal, 4g fat, 13g carbs, 8g protein)
+ 19:30 🍣 California Roll (65 kcal, 2g fat, 9g carbs, 3g protein)
+ 21:00 🍬 Protein Bar (120 kcal, 9g fat, 8g carbs, 16g protein)
= 1274 kcal, 59g fat, 88g carbs, 115g protein
2017-07-28 (Fr)
* 08:00 107.8 kg
! 07:45 5 min bike; 6 x 3 sets x 10 reps strength; 5 min interval
- 08:00 127/67 mmHg blood pressure, 113 mg/dL blood glucose, 1.9 mmol/L ketone
- 22:00 130/85 mmHg blood pressure, 87 mg/dL blood glucose, 3.5 mmol/L ketone
+ 13:00 🥗 Salad (266 kcal, 17g fat, 16g carbs, 11g protein)
+ 13:00 🍖 Meatball (317 kcal, 15g fat, 11g carbs, 33g protein)
+ 13:00 🍾 Spicy Sauce (22 kcal, 0g fat 5g carbs, 0g protein)
+ 16:10 🍬 Protein Bar (269 kcal, 16g fat, 17g carbs, 15g protein)
+ 21:30 🍗 Chicken Breast (297 kcal, 2g fat, 0g carbs, 69g protein)
+ 21:40 🥚 Eggs (100 kcal, 6g fat, 1g carbs, 8g protein)
= 1271 kcal, 57g fat, 51g carbs, 136g protein
2017-07-29 (Sa)
* 10:30 107.5 kg
- 10:30 127/72 mmHg blood pressure, 103 mg/dL blood glucose, 2.5 mmol/L ketone
+ 15:00 🍱 Feast (1500-2000 kcal)
= 1500-2000 kcal
2017-07-30 (So)
* 12:00 107.8 kg
- 12:00 126/75 mmHg blood pressure, 108 mg/dL blood glucose, 0.5 mmol/L ketone
+ 16:00 🍱 Feast (1500-2000 kcal)
= 1500-2000 kcal
2017-07-31 (Mo)
* 08:20 108.0 kg
! 20:25 5 min bike; 6 x 4 sets x 8 reps strength; 5 min interval
- 08:20 130/79 mmHg blood pressure, 109 mg/dL blood glucose, 0.0 mmol/L ketone
= 0 kcal
2017-08-01 (Tu)
* 06:20 107.4 kg
! 19:20 30 min bike, 10 x 20 sec 440 watts followed by 40 sec 190 watts
- 06:20 119/79 mmHg blood pressure, 97 mg/dL blood glucose, 0.5 mmol/L ketone
+ 13:00 🥗 Salad with Custom Dressing (300 kcal, 26g fat, 20g carbs, 3g protein)
+ 13:15 🍬 Protein Bar (138 kcal, 4g fat, 14g carbs, 11g protein)
+ 20:30 🍗 Chicken Breast with Shirataki Noodles (350 kcal, 4g fat, 5g carbs, 75g protein)
+ 20:50 🍬 Protein Bar (269 kcal, 16g fat, 17g carbs, 15g protein)
= 1049 kcal, 50g fat, 56g carbs, 104g protein
2017-08-02 (We)
* 06:20 106.8 kg
- 06:30 132/83 mmHg blood pressure, 106 mg/dL blood glucose, 1.0 mmol/L ketone
+ 13:00 🥗 Salad with Chicken Breast and Custom Dressing (400 kcal, 30g fat, 20g carbs, 25g protein)
+ 13:30 🍬 Protein Bar (121 kcal, 7g fat, 8g carbs, 16g protein)
+ 17:10 🥓 Beef Jerky (111 kcal, 1g fat, 8g carbs, 16g protein)
+ 17:40 🍺 Radler 0.0% (344 kcal, 0g fat, 84g carbs, 0g protein)
+ 20:30 🍗 Chicken Breast with Shirataki Noodles (350 kcal, 4g fat, 5g carbs, 75g protein)
= 1326 kcal, 42g fat, 125g carbs, 132g protein
2017-08-03 (Th)
* 09:00 106.7 kg
- 09:00 128/66 mmHg blood pressure, 121 mg/dL blood glucose, 0.5 mmol/L ketone
- TODO: Count "Meal 1" and "Salad 1" calories.
2017-08-04 (Fr)
* 11:00 106.5 kg
- 11:00 127/83 mmHg blood pressure, 109 mg/dL blood glucose, 0.7 mmol/L ketone
+ 18:00 🍬 Protein Bar (138 kcal, 4g fat, 14g carbs, 11g protein)
+ 19:20 🍬 Protein Bar (269 kcal, 16g fat, 17g carbs, 15g protein)
= 407 kcal (20g fat, 31g carbs, 26g protein)
2017-08-05 (Sa)
* 12:00 107.1 kg (drank water during the night/morning)
- 12:00 136/77 mmHg blood pressure, 101 mg/dL blood glucose, 1.2 mmol/L ketone
= 0 kcal (0g fat, 0g carbs, 0g protein)
2017-08-06 (So)
* 11:30 106.1 kg
- 11:30 130/78 mmHg blood pressure, 97 mg/dL blood glucose, 4.5 mmol/L ketone
+ 13:30 🍗 Lamb Steak (882 kcal, 63g fat, 0g carbs, 75g protein)
+ 18:00 🍬 Protein Bar (138 kcal, 4g fat, 14g carbs, 11g protein)
+ 20:30 🧀 Mozarella (304 kcal, 23g fat, 1g carbs, 35g protein)
+ 20:30 🍅 Tomatoes (40 kcal, 0g fat, 9g carbs, 2g protein)
= 1364 kcal (90g fat, 24g carbs, 123g protein)
Format Update
- Sleep from 22:00 to 06:00 (± 1 hour).
- Weight and other body measurements are taken 20 to 30 min after waking up.
- Food is consumed during the 13:00 to 21:00 o'clock time period.
- Food format is
+ [kcal] / [g fat] / [g carbs] / [g protein] 🍱 [text].
🥗 Salad
+ 17 | 0 | 3 | 1 | 100g | Iceberg or Cos Lettuce
+ 7 | 0 | 2 | 0 | 40g | Cucumber
+ 12 | 0 | 3 | 0 | 30g | Carrots
+ 150 | 17 | 4 | 0 | 25g | Dressing
+ 100 | 5 | 5 | 0 | 40g | Random Addition
= 286 kcal, 22g fat, 17g carbs, 1g protein
🍗 Chicken Breast with Shirataki Noodles
+ 19 | 0 | 3 | 0 | 200g | Shirataki Noodles
+ 825 | 18 | 0 | 155 | 500g | Chicken Breast
+ 16 | 0 | 4 | 0 | 20g | Ginger
+ 12 | 0 | 3 | 0 | 8g | Garlic
+ 88 | 10 | 0 | 0 | 10g | Olive Oil
+ 11 | 0 | 1 | 2 | 20g | Soy Sauce
= 971 kcal, 28g fat, 11g carbs, 157g protein
2017-08-07 (Mo)
* 106.0 kg, 124/76 mmHg blood pressure, 102 mg/dL blood glucose, 0.5 mmol/L ketone
+ 286 | 22 | 17 | 1 🥗 Salad with Custom Dressing
+ ??? | ?? | ? | ??? 🍗 Currywurst with Fries
+ 138 | 4 | 14 | 11 🍬 Protein Bar
+ 344 | 0 | 84 | 0 🍺 Radler
= ???? kcal, ?g fat, ?g carbs, ?g protein
2017-08-08 (Tu)
* 105.5 kg, 130/76 mmHg blood pressure, 113 mg/dL blood glucose, 1.5 mmol/L ketone
+ 286 | 22 | 17 | 1 🥗 Salad with Custom Dressing
+ 971 | 28 | 11 | 157 🍗 Chicken Breast with Shirataki Noodles
= 1257 kcal, 50g fat, 28g carbs, 158g protein
2017-08-09 (We)
* 105.0 kg, 123/80 mmHg blood pressure, 96 mg/dL blood glucose, 1.0 mmol/L ketone
+ 212 | 2 | 19 | 29 🥓 Beef Jerky
+ 700 | 31 | 97 | 22 🍤 Calamari
+ 344 | 0 | 84 | 0 🍺 Radler
= 1256 kcal, 33g fat, 200g carbs, 51g protein
2017-08-10 (Th)
* 105.5 kg, 134/72 mmHg blood pressure, 104 mg/dL blood glucose, 1.0 mmol/L ketone
+ 286 | 22 | 17 | 1 🥗 Salad with Custom Dressing
+ 323 | 9 | 4 | 52 🍗 Chicken Breast with Shirataki Noodles
+ ??? | ? | ? | ? Chateaubrriand with Dessert
= ???? kcal, ?g fat, ?g carbs, ?g protein
2017-08-11 (Fr)
* 106.0 kg, 132/82 mmHg blood pressure, 102 mg/dL blood glucose, 3.5 mmol/L ketone
+ 640 | 30 | 22 | 66 🍖 Meatball
+ 586 | 41 | 41 | 11 🍬 Chocolate
= 1226 kcal, 71g fat, 63g carbs, 77g protein
2017-08-12 (Sa)
* 105.7 kg, 122/82 mmHg blood pressure, 100 mg/dL blood glucose, 4.5 mmol/L ketone
+ Sushi Bar, Steak, Beer (too many carbs)
2017-08-13 (So)
* 105.7 kg, 127/80 mmHg blood pressure, 104 mg/dL blood glucose, 0.2 mmol/L ketone
+ One white bread sandwitch and some unsweetened chocolate (90% cocoa).
Since blood glucose levels were consistent for weeks and in a healthy range, there is no need for futher testing.
2017-08-14 (Mo)
* 105.5 kg, 132/84 mmHg blood pressure, 0.6 mmol/L ketone
+ 980 | 90 | 0 | 42 🧀 280g Cheese
+ 167 | 2 | 29 | 4 🍞 80g Wholemeal Bread
= 1147 kcal, 92g fat, 29g carbs, 46g protein
2017-08-15 (Tu)
* 105.3 kg, 129/87 mmHg blood pressure, 0.9 mmol/L ketone
+ 286 | 22 | 17 | 1 🥗 Salad with Custom Dressing
+ 971 | 28 | 11 | 157 🍗 Chicken Breast with Shirataki Noodles
+ Social evening with beer and nachos.
2017-08-16 (We)
* 105.2 kg, 123/77 mmHg blood pressure, 0.0 mmol/L ketone
+ Low-carb Protein Bar, 75g Beef Jerky, Tomatoe Salad
2017-08-17 (Th)
* 104.9 kg, 132/75 mmHg blood pressure, 0.0 mmol/L ketone
+ Sausage with Curry and Fries, 25g Beef Jerky, Chickensticks
2017-08-18 (Fr)
* 105.2 kg, 127/77 mmHg blood pressure, 0.0 mmol/L ketone
+ 138 | 4 | 14 | 11 🍬 Protein Bar
+ 286 | 22 | 17 | 1 🥗 Salad with Custom Dressing
+ 971 | 28 | 11 | 157 🍗 Chicken Breast with Shirataki Noodles
= 1395 kcal, 54g fat, 32g carbs, 169g protein
Next comes an attempt at a 2000-3000 kcal diet with a very difficult strength training workout 5 times/week.
2017-08-19 (Sa)
* 105.0 kg, 115/47 mmHg blood pressure
+ 400g meat, salad, rice
2017-08-20 (So)
* 105.5 kg, 136/83 mmHg blood pressure
2017-08-21 (Mo)
* 105.4 kg, 130/81 mmHg blood pressure
2017-08-22 (Tu)
* 104.8 kg, 123/79 mmHg blood pressure
2017-08-23 (We)
* 104.9 kg, 136/73 mmHg blood pressure
2017-08-24 (Th)
* 105.3 kg, 130/79 mmHg blood pressure
2017-08-25 (Fr)
* 105.5 kg, 121/72 mmHg blood pressure
Going back to a keto diet.
🍱 Daily Meal
+ 316 | 16 | 10 | 28 🍞 124g Protein Bread 0.72 €
+ 36 | 2 | 8 | 14 🧀 20g Cream Cheese 0.35 €
+ 82 | 7 | 0 | 5 🧀 20g Cheddar Cheese 0.28 €
+ 13 | 0 | 0 | 0 🥗 20g Cos Lettuce 0.30 €
+ 8 | 0 | 1 | 0 🍅 40g Tomatoes 0.40 €
+ 270 | 20 | 1 | 25 🍖 100g Marinated Meat Strips 1.50 €
+ 6 | 0 | 1 | 0 🥒 20g Pickles 0.30 €
+ 220 | 7 | 20 | 17 🍾 500g Kefir 1.10 €
+ 127 | 4 | 8 | 16 🍬 35g Protein Bar 1.20 €
+ 17 | 0 | 5 | 1 🍋 60g Lemon 1.30 €
+ 0 | 0 | 0 | 0 ⛲ 1.5l Water 1.35 €
+ 0 | 0 | 0 | 0 ⛲ 1.5l Water/Coffee/Tea 0.00 €
= 1095 kcal, 56g fat, 54g carbs, 106g protein, 8.80 €
2017-08-26 (Sa)
* 105.3 kg, 128/79 mmHg blood pressure, 0.5 ketone
2017-08-27 (So)
* 105.0 kg, 132/77 mmHg blood pressure, 0.7 ketone
2017-08-28 (Mo)
* 104.5 kg, 127/85 mmHg blood pressure, 1.0 ketone
2017-08-29 (Tu)
* 104.1 kg, 130/89 mmHg blood pressure, 0.0 ketone
+ 1095 | 56 | 54 | 106 🍱 Daily Meal
+ 235 | 3 | 24 | 27 🍾 Protein Drink
= 1330 kcal, 59g fat, 78g carbs, 133g protein
2017-08-30 (We)
* 103.5 kg, 134/81 mmHg blood pressure, 1.0 ketone
+ 1095 | 56 | 54 | 106 🍱 Daily Meal
+ 305 | 25 | 0 | 19 🐟 Grilled Mackerel
= 1400 kcal, 81g fat, 54g carbs, 125g protein
2017-08-31 (Th)
* 102.8 kg, 126/77 mmHg blood pressure, 4.0 ketone
+ 1095 | 56 | 54 | 106 🍱 Daily Meal
+ 125 | 7 | 10 | 4 🍕 Pizza (½ Slice)
= 1220 kcal, 63g fat, 64g carbs, 110g protein
2017-09-01 (Fr)
* 102.1 kg, 131/85 mmHg blood pressure, 4.0 ketone
+ 🍱 Daily Meal
+ 🍾 Protein Drink
+ 🍣 Sushi
2017-09-02 (Sa)
* 103.0 kg, 124/78 mmHg blood pressure, 0.0 ketone
+ 1095 | 56 | 54 | 106 🍱 Daily Meal
= 1095 kcal, 56g fat, 54g carbs, 106g protein
2017-09-03 (So)
* 102.4 kg, 136/83 mmHg blood pressure, 0.5 ketone
+ 🍱 Daily Meal
+ 🍗 Chicken with Fries
2017-09-04 (Mo)
* 102.8 kg, 136/82 mmHg blood pressure, 0.0 ketone
+ 1095 | 56 | 54 | 106 🍱 Daily Meal
= 1095 kcal, 56g fat, 54g carbs, 106g protein
2017-09-05 (Tu)
* 102.1 kg, 129/78 mmHg blood pressure, 0.5 ketone
+ 1095 | 56 | 54 | 106 🍱 Daily Meal
= 1095 kcal, 56g fat, 54g carbs, 106g protein
2017-09-06 (We)
* 102.5 kg, 130/80 mmHg blood pressure, 0.6 ketone
+ 2 Beef Sausages, 1 Protein Drink
2017-09-07 (Th)
* 101.9 kg, 127/76 mmHg blood pressure, 1.5 ketone
+ 1095 | 56 | 54 | 106 🍱 Daily Meal
+ Sushi, Chockolate, Beer
2017-09-08 (Fr)
* 102.4 kg, 130/82 mmHg blood pressure, 0.0 ketone
+ Thai Food (Duck, Rice, Dessert), Protein Drink
2017-09-09 (Sa)
* 102.7 kg, 132/81 mmHg blood pressure, 0.0 ketone
2017-09-10 (So)
* 102.8 kg
2017-09-11 (Mo)
* 102.0 kg
+ 1095 | 56 | 54 | 106 🍱 Daily Meal
= 1095 kcal, 56g fat, 54g carbs, 106g protein
2017-09-12 (Tu)
* 101.1 kg, 128/77 mmHg blood pressure, 0.5 ketone
+ 1095 | 56 | 54 | 106 🍱 Daily Meal
= 1095 kcal, 56g fat, 54g carbs, 106g protein
2017-09-13 (We)
* 100.9 kg, 131/79 mmHg blood pressure, 0.5 ketone
+ 1095 | 56 | 54 | 106 🍱 Daily Meal
= 1095 kcal, 56g fat, 54g carbs, 106g protein
2017-09-14 (Th)
* 100.8 kg, 135/79 mmHg blood pressure, 0.8 ketone
+ 1095 | 56 | 54 | 106 🍱 Daily Meal
+ 305 | 17 | 32 | 9 🧀 Chili Cheese Nuggets
+ 530 | 5 | 123 | 5 🍾 Multivitamin Juce
+ 622 | 50 | 14 | 25 🥜 Nuts with Salt
= 2552 kcal, 128g fat, 223g carbs, 145g protein
2017-09-15 (Fr)
* 101.2 kg, 130/80 mmHg blood pressure, 0.0 ketone
+ Kefir, Sausage with Curry and Fries
2017-09-18 (Mo)
* 101.1 kg, 131/81 mmHg blood pressure, 0.0 ketone
+ 1095 | 56 | 54 | 106 🍱 Daily Meal
= 1095 kcal, 56g fat, 54g carbs, 106g protein
2017-09-19 (Tu)
* 100.9 kg, 129/76 mmHg blood pressure, 0.0 ketone
+ 1 Apple, 100g Fish
2017-09-20 (We)
* 101.2 kg, 132/79 mmHg blood pressure, 0.5 ketone
+ 1 Apple, Kefir, 150g Meat, Salad
2017-09-21 (Th)
* 100.5 kg, 127/81 mmHg blood pressure, 1.0 ketone
+ Cereal, Kefir, 150g Meat, Salad
2017-09-22 (Fr)
* 99.6 kg, 135/77 mmHg blood pressure, 1.5 ketone
2017-09-25 (Mo)
* 100.3 kg, 138/80 mmHg blood pressure, 0.0 ketone
2017-09-29 (Fr)
* 99.5 kg, 127/78 mmHg blood pressure, 0.0 ketone
2017-10-16 (Mo)
* 99.8 kg, 135/85 mmHg blood pressure, 135 mg/dL blood glucose, 0.0 mmol/L ketone
+ 220 | 7 | 20 | 17 🍾 Kefir
+ 181 | 14 | 4 | 8 🥜 Nuts with Salt
= 401 kcal, 21g fat, 24g carbs, 25g protein
2017-10-17 (Tu)
* 99.2 kg, 123/80 mmHg blood pressure, 108 mg/dL blood glucose, 0.0 mmol/L ketone
+ 400 | 28 | 8 | 16 🥜 Nuts with Salt
+ 136 | 6 | 16 | 2 🍲 Soup
2017-10-18 (We)
* 99.0 kg, 130/69 mmHg blood pressure, 96 mg/dL blood glucose, 1.5 mmol/L ketone
+ 3 Eggs + 50g Bacon
+ 200g Chicken Breast + 100g Wok Vegetables + 2 Eggs
+ 500g Kefir
2017-10-19 (Th)
* 98.7 kg, 124/67 mmHg blood pressure, 103 mg/dL blood glucose, 1.5 mmol/L ketone