NUTRITIONAL KETOSIS RESULTS BY WEEK AND MONTH

Here are all the posts that give my results with my Nutritional Ketosis way of eating:

Nutritional Ketosis - Week 1 Results
 

Nutritional Ketosis - Week 2 Results

Nutritional Ketosis - Week 3 Results

Nutritional Ketosis - Week 4 Results

Nutritional Ketosis - Week 5 Results

Nutritional Ketosis - Week 6 Results

Nutritional Ketosis - Week 7 Results

Nutritional Ketosis - Week 8 Results

Nutritional Ketosis - Month 2 Results

Nutritional Ketosis - Month 3 Results 

Nutritional Ketosis - Month 4 Results

Nutritional Ketosis - Month 11 Results 

Nutritional Ketosis - Month 12 Results

Nutritional Ketosis - Month 13 Results

Nutritional Ketosis - Month 14 Results

Nutritional Ketosis - Month 15 Results

Less Protein - More Fat - "The Optimal Diet"

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BODY BY SCIENCE DOUG MCGUFF MD AND JOHN LITTLE

Starting today, I am doing slow motion weight lifting as taught in the book Body By Science.

In the book, they suggest that you use Nautilus equipment, but for those who do not or cannot belong to a gym with Nautilus, they also have an at-home workout that uses free weights.  This is what I am doing.

Today, I did the Free Weight Big Five at home. I loaded up 23 pounds on the barbell (including the 13 pounds that the bar alone weighs) and used it for each exercise, just to figure out how much I can do.

Bent-Over Barbell Row: 5 reps in 90 seconds TUL (Time Under Load). I did not get to failure. When I do this again next week, I will add some weight.


Standing Overhead Press: 5 reps and got to failure after 85 seconds TUL. This one was hard! The first time I started to lift it up, I thought, "Uh oh!"

Dead Lift: 5 reps in 90 seconds TUL. I did not get to failure. When I do this again next week, I will add some weight.

Bench Press: 5 reps in 95 seconds TUL. I did not get to failure, but one more rep would have done it. When I do this again next week, I will add some weight.

Squat: I had real trouble with this one! I can do regular squats all the way to the ground and back up, holding my hands in front of me, or a Prisoner Squat, or even a dumbbbell squat. But trying to squat with the bar across my back put me in such a weird position that it was hard to go down at all. I did 7 reps halfway down and back up, but only lasted 70 seconds TUL. Next time I do this, I will lighten the weights and try to get my form right, and be able to get all the way to 90 seconds TUL before failure.

Anyway, when I got done, even before I got done, I was feeling very shaky and a little sick to my stomach. And all that just for about 8 minutes of work!

Im on my way!

I was really helped by these two videos posted by a man to show how to do The Free Weight Big Five:






I made a comment to the man and he said that his form on the overhead press was not great, so I adjusted mine.

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Click on the links below to see my results with Zero Carb Nutritional Ketosis Intermittent Fasting:

Click on the links below to see my results with Zero Carb Nutritional Ketosis Intermittent Fasting:

 

ZERO CARB - WEEK 1 RESULTS

ZERO CARB - WEEK 2 RESULTS 

ZERO CARB - WEEK 3 RESULTS

ZERO CARB - WEEK 4 RESULTS

ZERO CARB - WEEK 5 RESULTS

ZERO CARB - WEEK 6 RESULTS

 

 

 

 

 

 

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IDEAL BODY FAT FOR MEN AND WOMEN BY AGE

I was doing a little search on the internet to see what the ideal body fat percentage is for men and women.  I had seen before that the low side of Normal for a woman is 25%, so thats what I have been shooting for.  I was using a chart similar to this:

 

Today, I found this chart, which adjusts body fat by age:

According to this chart, the low side of average (called Healthy on this chart) is not 25%, but somewhere around 30%.  Hmmm...  I always have thought that there was no way I was ever going to make it down to 25% body fat.  Maybe 30% is more realistic for a woman my age.  My age today is 56 and 1/2.

Here is my old dream goal:

132 pounds

11.875" neck

26.125" waist

37.25" hips

0.701 waist-to-hips ratio

25% body fat (33 pounds)

75% lean body mass (99 pounds)

Here is my new dream goal:

136 pounds

11.875" neck

27.625" waist

39.5" hips

0.699 waist-to-hips ratio

30% body fat (40.8 pounds)

70% lean body mass (95.2 pounds)

If I ever make it to there and it seems like I could go lower on body fat percentage, I can always reevaluate...

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