SugarFree Protocol – Chris

Chris will join us on Monday, January 27 – but please welcome him now.

Chris’ Introduction:

I’m forty-six, 6′ 4″ and weigh 297 pounds. My metabolic test results showed me to be insulin resistant, hyperinsulinemic and hypothyroid. My triglycerides and HDL are upside down, and my high C-RP/inflammation, make me a great candidate for heart disease. Fortunately I found SugarFree and her Protocol, and I’m hoping all those bad lab results will start to turn around.

I’ve been a serial dieter, and have tried every diet under the sun: Zone, Atkins, Paleo, Primal, and the dreaded HCG. I’d usually have a short-term success but eventually would eat badly again and the weight and fat would come back. Thankfully I have learned why I’ve failed and feel fortunate that I now have the road map to health.

I am very much looking forward to the nights where I don’t sleep for ten hours yet wake up feeling like I’ve been run over by a truck. I am ready. Let’s do this!

Protocol Round 1, Week 1, Day 1 – 1/27/14

Weight:  297 pounds

Measurements:
Chest: 51”
Waist:  50”
Hips: 43.75”

Meal:
– 1 oz butter
– 14 oz salmon
– 5 oz green beans
– 10 oz broccoli
– 2 oz potatoes
– 1 oz duck fat
– 4 oz mushrooms

Fitday stats:
– Calories: 1142
– Fat: 75.4 (59%)
– Protein: 93.1 (33%)
– Carbs: 22.8 (8%)

Ketostix: Trace

Blood Glucose:
Fasting:  105
1-hour PP (after meal): 98
2-hour PP (after meal): 84

Very glad to start Protocol. Lunch was good but I was very hungry before and now only two and a half hours later I’m hungry again. I’m guessing it’s mental. Oh well, give it a few days and I’m sure I’ll be over it. Sadly I’m already looking forward to tomorrow’s meal even though it is the dreaded chicken livers.  🙂

[Note: Welcome, Chris! Yes, the hunger will be over in a few days, but you’re not mental now. 🙂 You’re hungry because you ate fewer calories today than you need. And you ate fewer calories so that in a few days your brain will allow you to enter lipolysis, which will open your locked excess adipose fat cells and start feeding you the energy stored there. Once that happens, you may only be eating a thousand calories with your fork, but you will be consuming thousands more calories a day of your own fat. A win-win. :D]

Protocol Round 1, Week 1, Day 2 – 1/28

Weight: 294.8 = down 2.2 pounds

Meal:
– 1 oz butter
– 1 oz duck fat
– 10 oz chicken liver
– 10 oz kale
– 14 oz asparagus
– 1 oz onions
– 4 eggs
– 2 oz Eggplant

Fitday stats:
– Calories: 1209
– Fat: 85.6 (64%)
– Protein: 83.6 (28%)
– Carbs: 26.1 (9%)

Ketostix: Trace

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 95
2-hour PP (after meal): 94

Kind of a blah day. I am very tired. At least my headache from yesterday went away and I’m now used to being a little hungry.

[Note: The tiredness and headache are part of drug withdrawal. Sometimes called ‘Induction Flu’. It will dissipate over the course of your first week.]

Protocol Round 1, Week 1, Day 3 – 1/29

Weight: 291.1 = down 3.7 pounds

Meal:
– .5 oz duck fat
– .75 oz butter
– 14 oz steak
– 10 oz spinach
– 2 oz red pepper
– 10 oz collards
– 2 oz brown rice
– 6 oz green beans

Fitday stats:
– Calories: 1243
– Fat: 75.5 (55%)
– Protein: 96.2 (31%)
– Carbs: 44.7 (14%)

Ketostix: Small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 96
2-hour PP (after meal): 89

Slept a ton last night, but I’m still tired – though I did have a good drop in pounds. Hunger was pretty much kept in check until about an hour after lunch.

[Note: When you said you were hungry an hour or so after eating. That rang alarm bells. What you are experiencing is the usual symptom of hyperinsulinemia: your pancreas produces so much insulin (unlike a normal person, whose pancreas squirts out little drops over many hours) that it grabs everything in your blood stream right away and
removes it. Then your blood sugars drop precipitously (which is why your PP’s look good now, but aren’t really. Not yet. They’re being artificially lowered by all that insulin, and once your pancreas stops churning it out, your PP’s will rise) — and once your blood sugars
drop really low to a brain used to seeing them high, it panics and floods your system with Ghrelin, the ‘eat’ hormone. Hence, you get hungry almost right after eating. You never noticed this before, because when you got ‘eat’ signals – you just ate something without
thinking about it. It’s not normal to be hungry an hour after eating. Not even after five or six hours. When people say ‘I’m always hungry’ – that’s a sure sign of excess insulin.]

Protocol Round 1, Week 1, Day 4 – 1/30

Weight: 290.4 = down .7 pound

Meal:
– 10 oz broccoli
– .5 oz duck fat
– 17 oz pork chop
– 2 oz sweet potato
– .5 oz butter
– 12 oz artichoke hearts
– 6 oz broccoli
– 6 oz green beans

Fitday stats:
– Calories: 1302
– Fat: 79 (55%)
– Protein: 92.9 (28%)
– Carbs: 54.8 (17%)

Ketostix: Moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 119
2-hour PP (after meal): 95

Wow. Major spike. Sweet Potato?

[Note: Yes, and no. It wasn’t so much the sweet potato itself, it’s that your pancreas has finally gotten the message that all the excess insulin is no longer necessary. So not quite as much as was needed to handle the load well was produced. That may be true for a bit, until true insulin sensitivity returns. As it will. :)]

Protocol Round 1, Week 1, Day 5 – 1/31

Weight: 289.6 = down .8 pound

Meal:
– .5 oz duck fat
– 22 oz chicken thigh
– .5 oz butter
– 10 oz kale
– 9 oz asparagus
– 6 oz green beans

Fitday stats:
– Calories: 1142
– Fat: 76.8 (60%)
– Protein: 90.8 (32%)
– Carbs: 22 (8%)

Ketostix: Small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 102
2-hour PP (after meal): 91

Tough to get down all this food. Felt slightly nauseous near the end of the meal. On a positive note, I am wearing a pair of jeans that were too tight a month ago. This Protocol works fast!

[Note: Chris, the smaller size pants and the feeling of eating too much are actually connected! Of course 1100 calories for a meal is not a lot. You ate double that amount of calories when you were eating empty, food-like substances. It only seems like a lot of food now, because by the time you ate your meal today you had already consumed a few thousand calories of your own fat, thanks to lipolysis. Which is why your smaller size jeans fit. Even after just a few days of Protocol you’ve already lost fat from around your middle. And by ‘lost’ I mean ‘consumed’. Naturally you’re not hungry. Who would be? 😉 Even better though,  your 1-hr PP was much better than yesterday, simply due to cutting out the starch veggie. In other words, you “ate to your meter” – the beginning of nutritional wisdom. You’ll be able to add starch back shortly, but isn’t it good to know that you can now control your body instead of the other way around? :D]

Protocol Round 1, Week 1, Day 6 – 2/1

Weight: 288.7 = down .9 pounds

Meal:
– 1 oz duck fat
– 1 oz butter
– 13 oz Salmon
– 11 oz collards
– 10 oz broccoli

Fitday stats:
– Calories: 1092
– Fat: 74.5 (61%)
– Protein: 87.6 (32%)
– Carbs: 17.8 (7%)

Ketostix: Moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 96
2-hour PP (after meal): 91

Was really nice to eat a non-microwaved meal today. Not all that hungry today. I’ve noticed I’m definitely sleeping better as I am no longer waking up during the middle of the night . I don’t feel refreshed yet when I wake up but I bet that is coming soon.

Protocol Round 1, Week 1, Day 7 – 2/2

Weight: 286.8 = down 1.9 pounds

Meal:
– 1 oz duck fat
– 1 oz butter
– 5 oz chicken liver
– 5 oz collards
– 6 oz green beans
– 2 eggs, large
– 2 eggs, white only
– 2 oz mushrooms
– .5 oz sweet potato
– 5 oz kale

Fitday stats:
– Calories: 822
– Fat: 56.4 (62%)
– Protein: 52.5 (25%)
– Carbs: 26.2 (13%)

Ketostix: Moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 106
2-hour PP (after meal): 96

Very hungry this morning (must have been all the snow shoveling yesterday). Unfortunately when it came to time to eat I was nauseous and couldn’t finish my meal. Super Bowl today. Was the first time in memory I haven’t had the traditional pig-out for the game. But I’m really okay with that.

Protocol Round 1, Week 2, Day 1 – 2/3

Weight: 287.9 = up 1.1 pounds

Measurements:

Chest: 49.5″ = down .5″
Waist: 50″ = no change
Hips: 43″ = down .5″

Meal:
– 1 oz duck fat
– 1 oz butter
– 13 oz salmon
– 2 oz potatoes
– 9 oz asparagus
– 10 oz kale
– 2 oz scallops

Fitday stats:
– Calories: 1135
– Fat: 74 (59%)
– Protein: 96.5 (34%)
– Carbs: 20.8 (7%)

Ketostix: Moderate

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 113
2-hour PP (after meal): 105

Woke up very tired today.  Was able to eat all of my lunch without a problem other than the 1-hour PP spike.

Protocol Round 1, Week 2, Day 2 – 2/4

Weight: 286.9 = down 1 pound

Meal:
– 1 oz butter
– 1 oz duck fat
– 5 oz chicken liver
– 10 oz broccoli
– 5 oz green beans
– 2 oz mushrooms
– 1 oz sweet potato
– 3 eggs

Fitday stats:
– Calories: 927
– Fat: 73.4 (71%)
– Protein: 47.9 (21%)
– Carbs: 18.8 (8%)

Ketostix: Large

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 97
2-hour PP (after meal): 91

I had several people tell me today that it looked like I had lost weight. Also, my PP’s  look pretty good.

Protocol Round 1, Week 2, Day 3 – 2/5

Weight: 284.5 = down 2.4 pounds

Meal:
– .75 oz duck fat
– .75 oz butter
– 14 oz grass-fed steak
– 5 oz green beans
– 10 oz kale
– 2 oz rice

Fitday stats:
– Calories: 1175
– Fat: 81.1 (62%)
– Protein: 88.2 (30%)
– Carbs: 23.1 (8%)

Ketostix: Large

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 95
2-hour PP (after meal): 94

Excellent lunch today! Had a good talk with SugarFree about moving on to Maintenance. I’m a little apprehensive but there have been too many successful Participants to not trust the system.

Protocol Round 1, Week 2, Day 4 – 2/6

Weight: 283.2 = down 1.3 pounds

Meal:
– .75 oz butter
– 17 oz Pork chop, bone-in
– 12 oz artichoke hearts
– 10 oz broccoli
– 6 oz butternut squash
– .75 oz duck fat

Fitday stats:
– Calories: 1167
– Fat: 78.1 (60%)
– Protein: 85.1 (29%)
– Carbs: 31 (11%)

Ketostix: Large

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 88
2-hour PP (after meal): 108

Yet another tasty lunch.

Protocol Round 1, Week 2, Day 5 – 2/7

Weight: 284.1 = up .9 pound

Meal:
– .5 oz duck fat
– .5 oz butter
– 22 oz chicken thigh
– 10 oz spinach
– 4 oz mushrooms
– 2 oz corn
– 9 oz asparagus

Fitday stats:
– Calories: 1169
– Fat: 77.7 (60%)
– Protein: 93.1 (32%)
– Carbs: 24.4 (8%)

Ketostix: Large

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 112
2-hour PP (after meal): 90

Decent energy today.  Ready for the weekend.

Protocol Round 1, Week 2, Day 6 – 2/8

Weight: 282.4 = down 1.7 pounds

Meal:
– 1 oz butter
– 1 oz duck fat
– 14 oz salmon
– 9 oz collards
– 10 oz broccoli

Fitday stats:
– Calories: 1114
– Fat: 75.9 (62%)
– Protein: 92.3 (33%)
– Carbs: 14.5 (5%)

Ketostix: Large

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 100
2-hour PP (after meal): 100

Protocol Round 1, Week 2, Day 7 – 2/9

Weight: 281.5 = down .9 pound

Meal:
– .75 oz duck fat
– .55 oz butter
– 6 oz chicken liver
– 8 oz kale
– 2 eggs, large
– 2 oz mushrooms
– 12 oz zucchini
– 1 oz sweet potato

Fitday stats:
– Calories: 728
– Fat: 51.1 (63%)
– Protein: 48(26%)
– Carbs: 18.9 (10%)

Ketostix: Moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 121
2-hour PP (after meal): 100

Got care for an infection in my foot. They shot my toe up with something (lidocaine?) to numb it before poking around. Wondering if that had something to do with my PP’s being so high.

[Note: Everything. Hope it feels better soon.]

Maintenance Round 2, Week 1, Day 1 – 2/10

Weight: 283.4 = up 1.9 pounds

Measurements:

Chest: 49″ = down 1″
Waist: 49″ = down 1″
Hips: 43.5″ = no change

Other losses from additional areas = down 1.2″

Ketostix: Large

Blood Glucose
Fasting: 82
1-hour PP (after meal): 81
2-hour PP (after meal): 92

Hollandaise=fantastic. Oven Roasted Chard=fantastic. I think I’ve found two new favorites. Loving Maintenance so far.

Maintenance Round 2, Week 1, Day 2 – 2/11

Weight: 282.3 = down 1.1 pounds

Ketostix: Large

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 100
2-hour PP (after meal):  94

So last week I was eating less than half of what I had yesterday but yet at 9 PM I was STARVING! Is my metabolism starting to wake-up? Today’s lunch was very good but I was stuffed to the gills again after forcing it all down.

[Note: The difference between last week and this is that last week you were NOT eating ‘less than half of what you ate today’. In fact, due to lipolysis, you were eating MORE than you ate today – you just weren’t doing it with a fork, but with your own excess fat. 🙂 Now that you are in Maintenance, you are no longer in lipolysis. We can increase your calories with a bit of extra fat and a lot of extra veggies.]

Maintenance Round 2, Week 1, Day 3 – 2/12

Weight: 283.6 = up 1.3 pounds

Ketostix: Large

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 89
2-hour PP (after meal): 111

About an hour after eating I was hot. I think the metabolism is getting the hint.

[Note: Actually, what you’re now experiencing is thermogenesis, which is new to you. In the past, when you ate a meal, almost all of it went into fat storage. You got larger. Now, because you are eating real food instead of food-like substances, you are becoming more insulin sensitive. Which means that instead of storing what you eat, your muscles are willing to take in the energy, which means that it must be converted and burned. As you know, when you burn something – that something gives off heat. 🙂 That’s what you’re experiencing, and it is an excellent marker of health, as is the desire, an hour or so after that, to ‘move’ – whether that’s walking the dog or ‘deciding’ (we never really decide; our hormonal signaling decides for us and makes us think it’s all our idea) to clean the kitchen floor. In other words, the food you’re eating now is actually nourishing you and being converted into energy you can use. And when humans have energy, they tend to use it.

A rising metabolism, on the other hand, is signaled by hunger in the evening, after eating a large meal that once satisfied you. The hunger is caused by your brain sending you ghrelin – the hunger hormone. And that means the one-third of every meal that goes into storage until/unless needed is now being brought out of storage, burned for energy — after which your brain sees that even more energy is required. This means metabolic hormonal signaling is being restored – a big step in recovery.]

Maintenance Round 1, Week 1, Day 4 – 2/13

Weight: 281.2 = down 2.4 pounds

Ketostix: Large

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 97
2-hour PP (after meal): 90

Another good day.

Maintenance Round 1, Week 1, Day 5 – 2/14

Weight: 281.9 = up .7 pound

Ketostix: Large

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 100
2-hour PP (after meal): 105

The chopped liver was MUCH better!

Maintenance Round 1, Week 1, Day 6 – 2/15

Weight: 281.5 = down .4 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 94
2-hour PP (after meal): 103

Sometimes I feel stuffed after eating.

Maintenance Round 1, Week 1, Day 7 – 2/16

Weight: 280 = down 1.5 pounds

Ketostix:  Moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 116
2-hour PP (after meal): 121

Was really hoping I wouldn’t have a spike after the bread.

[Note: Without knowing what was in the bread, I can’t say for sure – but you had about three times as much of it as you should have. Always have a very small amount of any new food, and see how it affects your sugars before you eat more. Luckily, you have a handy tool for measuring that reaction. As you can see, the reaction (to the large amount you ate, anyway) was not good.]

Maintenance Round 1, Week 2, Day 1 – 2/17

Weight: 280.9 = down .9 pound

Measurements:
Chest: 48.5″ = down .5″
Waist: 49″ = no change
Hips: 42.5″ = down 1″

Other losses from additional areas = down .7″

Ketostix: Small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 118

Maintenance Round 1, Week 2, Day 2 – 2/18

Weight: 281.8 = up .9 pound

Ketostix: Large

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 101
2-hour PP (after meal): 96

To me from a fellow worker today:  “You are wasting away to nothing.” Maybe not quite there yet but I’m moving in the right direction. 🙂 My lunch was the perfect amount; I didn’t stuff myself, and a few hours later I’m feeling hot as the food turns into energy.

Maintenance Round 1, Week 2, Day 3 – 2/19

Weight: 281.6 = down .3 pound

Ketostix: Moderate

Blood Glucose:

Fasting: 89
1-hour PP (after meal): 112
2-hour PP (after meal): 103

Not feeling well at all today. Hope nothing is coming on. Are these high numbers still fallout from the bread debacle on Sunday?

[Note: Sorry to say – yes. It’s called insulin resistance carry-over – where an insulin spike after so many all these years, sets your muscle cells even more firmly against responding to insulin’s message. Also, your pancreas has lowered insulin production substantially over the last few weeks, and because it takes a few days to gear up production again (just what you don’t want), the insulin level was insufficient to handle the glucose onslaught. Don’t worry though – if you stay on track it will get better again in another few days. 🙂 Also, hope you’re not coming down with anything.]

Maintenance Round 2, Week 2, Day 3 – 2/20

Weight: 280.5 = down 1.1 pounds

Ketostix: Moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 101
2-hour PP (after meal): 99

Still feeling a little sick today.  Ate the Protocol Illness Meal.

[Note: Sorry to hear you’re not feeling well. There’s a lot of really icky stuff going around. 🙁 Stay on the PIM until you’re 100% better – not just ‘feeling better’ – and once you go back to Maintenance meals, start with half a meal: Chicken. Feel better soon!]

Maintenance Round 2, Week 2, Day 5 – 2/21

Weight: 279 = down 1.5 pounds

Ketostix: Large

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 94
2-hour PP (after meal): 93

Still feeling a little sick, but definitely better. Was extremely hungry in the morning. One more day of the Protocol Illness Menu and I’ll be good.

Maintenance Round 2, Week 2, Day 6 – 2/22

Weight: 281 = up 2 pounds

Ketostix: Moderate

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 98
2-hour PP (after meal): 102

Starting to feel better.  Last day of PIM.

Maintenance Round 2, Week 2, Day 7 – 2/23

Weight: 282 = up 1 pound

Ketostix: Large

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 92
2-hour PP (after meal): 96

Feeling normal again.  Very, very hungry a few hours after lunch.

Maintenance Round 2, Week 3, Day 1 – 2/24

Weight: 282.4 = up .4 pound

Measurements:
Chest: 49″ = up .5″
Waist: 49″ = no change
Hips: 42.5 = no change

Additional areas = down 1″

Ketostix: Large

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 84
2-hour PP (after meal): 92

My salmon today did not agree with me at all. Two of the last three times I’ve eaten it I’ve had a problem. I’m going to have to pick another fish next time.

Maintenance Round 2, Week 3, Day 2 – 2/25

Weight: 280.6 = down 1.8 pounds

Ketostix: Large

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 85

I’m going to have to adjust the recipe for the liver. I can never finish it. It’s tasty but there is just so much of it and it’s so dense.

Tomorrow I get to eat out with my family! I’m visiting now, and the first thing out of my mom’s mouth was “Wow, you look skinny.” Then she corrected herself and said “Well, skinnier.”  LOL.

Maintenance Round 2, Week 3, Day 3 – 2/26

Weight: 279.6 = down 1 pound

Ketostix: Large

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 92
2-hour PP (after meal):  88

The out to eat lunch was postponed until tomorrow so I had to scramble for lunch. Thankfully I had some chopped liver ready to go.

Maintenance Round 2, Week 3, Day 4 – 2/27

Weight: 277.4 = down 2.2 pounds

Ketostix: Large

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 86
2-hour PP (after meal): 82

Went out to eat for lunch today. It was nice having someone else do the cooking for a change! It was delicious, too, and best of all no spikes! But have you ever heard of anyone putting breading on rack of lamb? I had the rib eye instead.

Maintenance Round 2, Week 3, Day 5 – 2/28

Weight: 277.8 = up .4 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 112
2-hour PP (after meal): 101

Well, lunch — Pork Chops Porchetta style — was fantastic. I might be getting the hang of this cooking thing. What wasn’t fantastic were my numbers after. Very disappointing. I wonder what a “normal” person would show for reading after this meal. Patience. Marathon. Not sprint.

[Note: Well, that, absolutely. But also, just as when you ate those two ounces of bread on the sixteenth — your body is not yet ready to handle three ounces of potato and two ounces of shallots on the same day. That’s the real message, and should be kept in mind as you prepare menus and recipes over the next month or so.]

Maintenance Round 2, Week 3, Day 6 – 3/1

Weight: 279.6 = up 1.8 pounds

Ketostix: Moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 92
2-hour PP (after meal): 90

Good PP’s today after the high values the day before.

Maintenance Round 2, Week 3, Day 7 – 3/2

Weight: 278.6 = down 1 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 95
2-hour PP (after meal): 86

Still not waking up refreshed.  Guess that takes a little bit more time.

Maintenance Round 2, Week 4, Day 1 – 3/3

Weight: 278.4 = down .2 pound

Measurements:
Chest: 48.5″ = down .5″
Waist: 48″ = down 1″
Hips: 42.5″ no change

Additional areas = down .5″

Ketostix: Moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 97
2-hour PP (after meal): 109

Blueberries and cream. Yum! But not so good on the 2-hr PP.

Maintenance Round 2, Week 4, Day 2 – 3/4

Weight: 279.1 = up .7 pound

Ketostix:  Moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 87
2-hour PP (after meal): 92

Exhausted from the long drive home.

Maintenance Round 1, Week 4, Day 3 – 3/5

Weight: 279.1 = no change

Ketostix: Moderate

Blood Glucose
Fasting: 88
1-hour PP (after meal): 105
2-hour PP (after meal): 93

Maintenance Round 1, Week 4, Day 4 – 3/6

Weight: 278.8 = down .3 pound

Ketostix: Large

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 108
2-hour PP (after meal): 107

Ugh. Those PP’s…

Maintenance Round 1, Week 4, Day 5 – 3/7

Weight: 276.8 = down 2 pounds

Ketostix: Moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 100
2-hour PP (after meal): 92

Had a really, really bad migraine last night.

[Note: Really sorry to hear that, Chris. Hope you’re feeling better today.]

Maintenance Round 1, Week 4, Day 6 – 3/8

Weight: 278.6 = up 1.8 pounds

Ketostix: Moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 102
2-hour PP (after meal): 96

I’m ready for Protocol.

Maintenance Round 1, Week 4, Day 7 – 3/9

Weight: 278.8 = up .2 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 101
2-hour PP (after meal): 97

Last day of Maintenance, so I decided to go out for lunch. Steak, Asparagus and Broccoli with lots of butter. Yum.

Protocol Round 2, Week 1, Day 1 – 3/10

Weight: 279.1 = up .3 pound   [Start of Maintenance: 283.4]

Measurements:
Chest: 47.5″ = down 1″  [Start of Maintenance: 49″]
Waist: 48.5″ = up .5″      [Start of Maintenance: 49″]
Hips: 42.5″ = no change   [Start of Maintenance: 43.5″]

Additional areas = down .5 ” [Since start of Maintenance: lost additional 3.4″]

Meal:
– 1 oz butter
– 1 oz duck fat
– 14 oz salmon
– 2 oz potato
– 9 oz asparagus
– 10 oz mustard greens

Fitday stats:
– Calories: 1134
– Fat: 72.4 (57%)
– Protein: 88 (31%)
– Carbs: 32.7 (12%)

Ketostix: Moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 106
2-hour PP (after meal): 107

Back to Protocol, let’s see how fast I can get into Lipolysis.

[Note: That will take several days, since your brain won’t see a caloric deprivation for that long. But in the meantime, give yourself lots of credit for a very successful first Maintenance period. Despite eating a boatload of fat (about 200 grams per day) and calories, you lost weight and fat! This means your metabolic hormonal signaling is starting to be restored and burning, rather than storing energy – even a lot of it. A very good sign. :D]

Protocol Round 2, Week 1, Day 2 – 3/11

Weight: 278 = down 1.1 pounds

– .5 oz butter
– 1 oz duck fat
– 11 oz chicken liver
– 4 large eggs
– 2 oz mushrooms
– 1 oz sweet potato
– 10 oz broccoli
– 5 oz green beans
– 1 oz sour cream

Fitday Stats:
Calories: 1146.3
Fat: 81.1 (64%)
Protein: 83.7 (29%)
Carbs: 20.4 (7%)

Ketostix: Moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 99
2-hour PP (after meal): 101

Feeling good today. Not much hunger.

Protocol Round 2, Week 1, Day 3 – 3/12

Weight: 276.6 = down 1.4 pounds

Meal:
– 10 oz broccoli
– .75 oz duck fat
– .75 oz butter
– 9 oz artichoke hearts
– 18 oz pork chop
– 2 oz corn

Fitday Stats:
Calories: 1189
Fat: 81.1 (62%)
Protein: 88.4 (30%)
Carbs: 25.8 (9%)

Ketostix: Moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 95
2-hour PP (after meal): 96

Something occurred to me today: All the little nagging aches/pains I had are gone. I certainly don’t miss them 🙂

[Note: Due to both your weight loss and especially the anti-inflammatories on your supplement list. The *really* good news: those aches/pains are never coming back. :D]

Protocol Round 2, Week 1, Day 4 – 3/13

Weight: 275.1 = down 1.5 pounds

Meal:
– 9 oz asparagus
– .5 oz duck fat
– .5 oz butter
– 22 oz chicken, thigh, bone-in
– 10 oz spinach
– 4 oz mushrooms
– 2 oz brown rice

Fitday Stats:
Calories: 1174
Fat: 77.5 (59%)
Protein: 92.7 (32%)
Carbs: 26.5 (9%)

Ketostix: Moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 90
2-hour PP (after meal): 96

Busy day at the office.

Protocol Round 2, Week 1, Day 5 – 3/14

Weight: 271.9 = down 3.2 pounds

Meal:
– 10 oz kale
– .75 oz duck fat
– .75 oz butter
– 14 oz steak
– 6 oz green beans
– 2 oz sweet potato

Fitday Stats:
Calories: 1173
Fat: 80.7 (62%)
Protein: 88.2 (30%)
Carbs: 23.5 (8%)

Ketostix: Moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 95
2-hour PP (after meal): 95

Wow… quite a loss in one day.

Protocol Round 2, Week 1, Day 6 – 3/15

Weight: 272.8 = up 1 pound

Ketostix: Moderate

Blood Glucose
Fasting: 88
1-hour PP (after meal): 99
2-hour PP (after meal): 96

Meal:
– .5 oz butter
– .75 oz duck fat
– 10 oz chicken liver
– 5 large eggs
– 2 oz mushrooms
– 10 oz broccoli
– 7 oz green beans
– 1 oz sour cream
– 2 oz spaghetti

Fitday Stats:
Calories:  1193
Fat: 77.9 (59%)
Protein: 88.8 (30%)
Carbs: 34.2 (11%)

Protocol Round 2, Week 1, Day 7 – 3/16

Weight: 271.9 = down .9 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 101
2-hour PP (after meal): 96

Meal:
– 1.25 oz butter
– 1.25 oz duck fat
– 10 oz green beans
– 10 oz mustard greens
– 2 oz brown rice
– 16 oz scallops

Fitday stats:
Calories: 1224
Fat: 69.5 (51%)
Protein: 90.6 (30%)
Carbs: 59.1 (19%)

Pretty good energy today. Been awhile since I had that.

Protocol Round 2, Week 2, Day 1 – 3/17

Weight: 272.3 = up .4 pound

Measurements:
Chest: 47.5″ = no change
Waist: 47.75″ = down .75″
Hips: 41.5″ = down 1″

Ketostix: Moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 96
2-hour PP (after meal): 94

Meal:
– .5 oz butter
– .75 oz duck fat
– 11 oz chicken liver
– 5 eggs
– 2 oz mushrooms
– 10 oz broccoli
– 7 oz green beans
– 1 oz sour cream
– 2 oz potato

Fitday stats:
Calories: 1185
Fat: 79.1 (60%)
Protein: 92.1 (31%)
Carbs: 26.2 (9%)

It never gets old seeing the measurements go down 🙂

Protocol Round 2, Week 2, Day 2 – 3/18

Weight: 271.7 = down .6 pound

Ketostix: Large

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 82
2-hour PP (after meal): 96

Meal:
– .5 oz duck fat
– 10 oz kale
– 2 oz sweet potato
– 12 oz porterhouse, bone-in
– 12 oz collards

Fitday stats:
Calories: 1123
Fat: 78.6 (63%)
Protein: 73.2 (26%)
Carbs: 30.8 (11%)

Protocol Round 2, Week 2, Day 3 – 3/19

Weight: 272.1 = up .4 pound

Ketostix: Large

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 109
2-hour PP (after meal): 94

Meal:
– .75 oz duck fat
– .75 oz butter
– 10 oz broccoli
– 2 oz corn
– 9 oz artichoke hearts
– 18 oz pork chop

Fitday stats:
Calories: 1187
Fat: 81.1 (61%)
Protein: 88.4 (30%)
Carbs: 25.8 (9%)

Had to eat a little later than normal today but I wasn’t really hungry anyway. That’s a good feeling since it means I’m consuming my excess fat.

Protocol Round 2, Week 2, Day 4 – 3/20

Weight: 272.1 = up .4 pound

Ketostix: Moderate

Fasting: 90
1-hour PP (after meal): 98
2-hour PP (after meal): 99

Meal:
– .5 oz butter
– .75 oz duck fat
– 11 oz chicken liver
– 5 eggs
– 2 oz mushrooms
– 7 oz green beans
– 1 oz sour cream
– 2 oz potato
– 8 oz kale

Fitday stats:
Calories: 1185
Fat: 79.1 (60%)
Protein: 92.1 (31%)
Carbs: 26.2 (9%)

Travel day.

Protocol Round 2, Week 2, Day 5 – 3/21

Weight: 271.4 = down .7 pound

Ketostix: Moderate

Fasting: 92
1-hour PP (after meal): 101
2-hour PP (after meal): 96

Meal:
– 1.25 oz butter
– 1.25 oz duck fat
– 13 oz salmon
– 10 oz mustard greens
– 2 oz rice
– 8 oz broccoli

Fitday stats:
Calories: 1259
Fat: 87.1 (62%)
Protein: 89.1 (28%)
Carbs: 29.6 (10%)

Travel day.

Protocol Round 2, Week 2, Day 6 – 3/22

Weight: 270.8 = down .6 pound

Ketostix: Moderate

Fasting: 91
1-hour PP (after meal): 82
2-hour PP (after meal): 96

Meal:
– .5 oz butter
– .5 oz duck fat
– 9 oz asparagus
– 22 oz chicken thigh, bone-in
– 10 oz spinach
– 4 oz mushrooms
– 2 oz brown rice

Fitday stats:
Calories: 1174
Fat: 77.5 (59%)
Protein: 92.7 (32%)
Carbs: 26.5 (9%)

Protocol Round 2, Week 2, Day 7 – 3/23

Weight: 271.1 = up .3 pound

Ketostix: Moderate

Fasting: 88
1-hour PP (after meal): 83
2-hour PP (after meal): 98

Meal:
– 1 oz butter
– 1 oz duck fat
– 12 oz salmon
– 2 oz potato
– 9 oz asparagus
– 10 oz mustard greens

Fitday stats:
Calories: 1134
Fat: 72.4 (57%)
Protein: 88 (31%)
Carbs: 32.7 (12%)

Did BBS today. It took a lot out of me, but it felt really good to do. Let’s see how sore I am tomorrow…

Maintenance Round 2, Week 1, Day 1 – 3/24

Weight: 275.8 = up 4.7 pounds

Measurements:
Chest: 47.5″ = no change
Waist: 47.5″ = down .25″
Hips: 41.5″ = no change

Ketostix: Moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 100
2-hour PP (after meal): 98

Yup, very sore today and SugarFree was right when she said I would retain some water after lifting. Wow!

[Note: And I thought I was the only one who could gain five pounds overnight. 😀 The good news: in a month or so, once your body gets used to very intense exercise, you’ll reach a cross-over point where there will be little to no weight gain the morning after a workout, and soreness will be minimal too. You will, however, gain a few permanent pounds from the extra water it takes to repair muscle, the extra blood volume and connective tissue your body will build to help support your growing muscle, and of course, eventually, some meaningful muscle.]

Maintenance Round 2, Week 1, Day 2 – 3/25

Weight: 274.5 = down 1.3 pounds

Ketostix: Moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 100
2-hour PP (after meal): 96

Very tired today. Maybe that workout is catching up to me. Still can’t wait until the next one.

[Note: No ‘maybe’ about it. Fighting with that saber tooth tiger takes a lot out of you. 🙂 And remember, no earlier than Saturday for next workout, and Sunday is fine too if you’re not fully recovered yet.]

Maintenance Round 2, Week 1, Day 3 – 3/26

Weight: 274.1 = down .4 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 103
2-hour PP (after meal): 86

Very tired again today. All I want to do is take a nap but I can’t because I have to go out and buy a new, smaller belt. Poor me… 🙂

[Note: Amazing, what the *right* fifteen measly minutes of exercise will do for/to you: more cardiovascular benefit than an hour on one of the gerbil, um hamster treadmill machines. 😀 And congratulations on the smaller belt – but don’t spend a lot on it since you’ll be buying a new, even smaller one six months from now.]

Maintenance Round 2, Week 1, Day 4  – 3/27

Weight: 272.6 = down 1.5 pounds

Ketostix: Moderate

Blood Glucose
Fasting: 75
1-hour PP (after meal): 96
2-hour PP (after meal): 96

If you would have told me two months ago my favorite meal would be salmon and asparagus with hollandaise (I made myself!) I would have said you were crazy. No longer…

Maintenance Round 2, Week 1, Day 5 – 3/28

Weight: 271.7 = down .9 pound

Ketostix: Moderate

Blood Glucose
Fasting: 91
1-hour PP (after meal): 116
2-hour PP (after meal): 109

Well, lunch was tasty but apparently I’m not ready for carrots and apples in the Chicken Normandy just yet.

[Note: More accurate to say you’re not yet ready for the *amount* you currently have in your recipe. But one of the great things about learning to cook is the ability to change recipes to suit you. Just reduce the current amount of carrots and apples in the recipe by half (remembering to edit your Custom Food entry to reflect the new stats) – and try again. Bet that will work. :)]

Maintenance Round 2, Week 1, Day 6 – 3/29

Weight: 272.1 = up .3 pound

Ketostix: Moderate

Blood Glucose
Fasting: 96
1-hour PP (after meal): 103
2-hour PP (after meal): 95

During my BBS workout I didn’t really feel like I had much strength and as such didn’t think I got a good workout. Of course, when I got home and relaxed I realized my legs and arms were shaking so much I convinced myself otherwise. The reality is that I didn’t get much sleep the night before, and should have postponed the workout. Next time I’ll make sure I’m fully recovered and rested before trying to move a few hundred pounds (total). 🙂

Maintenance Round 1, Week 1, Day 7 – 3/30

Weight: 274.1 = up 2 pounds

Ketostix: Moderate

Blood Glucose
Fasting: 90
1-hour PP (after meal): 99
2-hour PP (after meal): 96

Only a two-pound gain after working out this time, not bad. Of course, I didn’t do as much as my first workout, so next time will really tell if I’ve reached the ‘cross-over’ point.

Maintenance Round 2, Week 2, Day 1 – 3/31

Weight: 273.9 = down .2 pound

Measurements:
Chest: 47.5″ = no change
Waist: 47.5″ = no change
Hips: 41.5″ = no change

Blood Glucose
Fasting: 97
1-hour PP (after meal): 87
2-hour PP (after meal): 84

Dragging a little bit today.

Maintenance Round 1, Week 2, Day 2 – 4/1

Weight: 271.5 = down 2.4 pounds

Ketostix: Moderate

Blood Glucose
Fasting: 89
1-hour PP (after meal): 108
2-hour PP (after meal): 104

Can’t believe I ate a whole box of girl scout cookies at lunch…April Fools!!!

[Note: LOL – got me!]

Maintenance Round 2, Week 2, Day 3 – 4/2

Weight: 271.3 = down .2 pound

Ketostix: Moderate

Blood Glucose
Fasting: 92
1-hour PP (after meal): 98
2-hour PP (after meal): 90

Still kinda tired after my BBS workout.

Maintenance Round 2, Week 2, Day 4 – 4/3

Weight: 271.8 = up .5 pound

Ketostix: Moderate

Blood Glucose
Fasting: 93
1-hour PP (after meal): 98
2-hour PP (after meal): 95

Still recovering from workout this morning, but energy perked up throughout the day.

Maintenance Round 2, Week 2, Day 5 – 4/4

Weight: 272.3 = up .5 pound

Ketostix: Moderate

Blood Glucose
Fasting: 90
1-hour PP (after meal): 97
2-hour PP (after meal): 97

Vacation starts now!

Maintenance Round 2, Week 3, Day 7 – 4/13

Weight: 272.8 = up .5 pound

Ketostix: Moderate

Blood Glucose
Fasting: 98
1-hour PP (after meal): 99
2-hour PP (after meal): 88

Had a great vacation and a good BBS workout today. Good energy and all the numbers went up. Can’t wait for the next one!

Maintenance Round 2, Week 4, Day 1 – 4/14

Weight: 274.9 = up 2.1 pounds

Measurements:
Chest: 47.5″ = no change
Waist: 47.5″ = no change
Hips: 41.5″ = no change

Ketostix: Moderate

Blood Glucose
Fasting: 88
1-hour PP (after meal): 99
2-hour PP (after meal): 93

A little sore after yesterday’s workout but not too bad.

Maintenance Round 2, Week 4, Day 2 – 4/15

Weight: 274.1 = down .8 pound

Ketostix: Moderate

Blood Glucose
Fasting: 86
1-hour PP (after meal): 98
2-hour PP (after meal): 90

Soreness is gone. Feeling pretty good.

Maintenance Round 2, Week 4, Day 3 – 4/16

Weight: 273.2 = down .9 pound

Ketostix: Moderate

Blood Glucose
Fasting: 91
1-hour PP (after meal): 97
2-hour PP (after meal): 93

Long work day. Glad my diet is in order so I don’t crash in the afternoon anymore.

Maintenance Round 2, Week 4, Day 4 – 4/17

Weight: 272.5 = down .7 pound

Ketostix: Moderate

Blood Glucose
Fasting: 85
1-hour PP (after meal): 101
2-hour PP (after meal): 90

Dragging today.

Maintenance Round 2, Week 4, Day 5 – 4/18

Weight: 272.1 = down .4 pound

Ketostix: Moderate

Blood Glucose
Fasting: 91
1-hour PP (after meal): 102
2-hour PP (after meal): 93

Very, very tired today. Couldn’t get my eyes open all day. I think I’m coming down with something.

Maintenance Round 2, Week 4, Day 6 – 4/19

Weight: 272.5 = up .4 pound

Ketostix: Moderate

Blood Glucose
Fasting: 88
1-hour PP (after meal): 91
2-hour PP (after meal): 89

PIM today.

Maintenance Round 2, Week 4, Day 7 – 4/20

Weight: 271.1 = down 1.4 pounds

Ketostix: Moderate

Blood Glucose
Fasting: 83
1-hour PP (after meal): 92
2-hour PP (after meal): 90

Feeling better today but doing PIM one more day just in case.

Protocol Round 3, Week 1, Day 1 – 4/21

Weight: 272.1 = up 1 pound

Ketostix: Moderate

Measurements:
Chest: 47.5″ = no change
Waist: 46.75″ = down .75″
Hips: 41.25″ = down .25″

Meal:
– 2 oz mushrooms
– 10 oz broccoli
– .5 oz sour cream
– 2 oz potato
– 1 oz butter
– 1 oz duck fat
– 13 oz salmon
– 10 oz mustard greens

Fitday stats:
– Calories: 1150
– Fat: 76.9 (60%)
– Protein: 91.2 (32%)
– Carbs: 23.4 (8%)

Blood Glucose
Fasting: 82
1-hour PP (after meal): 91
2-hour PP (after meal): 95

Back on Protocol.

Protocol Round 3, Week 1, Day 2 – 4/22

Weight: 271.5 = down .6 pound

Meal:
– 6 oz green beans
– .75 oz duck fat
– 18 oz pork chop
– .75 oz butter
– 10 oz kale

Fitday stats:
– Calories: 1108
– Fat: 80.6 (65%)
– Protein: 83.7 (30%)
– Carbs: 12.1 (4%)

Blood Glucose
Fasting: 82
1-hour PP (after meal): 88
2-hour PP (after meal): 81

I was all excited about my PP numbers until I realized I forgot to eat my rice today.

Protocol Round 3, Week 1, Day 3  – 4/23

Weight: 271.1 = down .4 pound

Ketostix: Moderate

Meal:
– .5 oz duck fat
– .5 oz butter
– 10 oz asparagus
– 10 oz spinach
– 15 oz beef sirloin
– 2 oz sweet potato

Fitday stats:
– Calories: 1237
– Fat: 86.7 (63%)
– Protein: 92 (30%)
– Carbs: 22.4 (7%)

Blood Glucose
Fasting: 81
1-hour PP (after meal): 87
2-hour PP (after meal): 86

Good PP numbers today. Sweet potato is my friend (finally).

[Note: Amazing how that ‘miracle’ just happens… :D]

Protocol Round 3, Week 1, Day 4 – 4/24

Weight: 268.1 = down 3 pounds

Meal:
– 1 oz butter
– 1.5 oz duck fat
– 8 oz chicken liver
– 2 oz mushrooms
– 10 oz swiss chard
– 6 oz green beans
– 1.4 ounces whey protein
– 1 oz syrup
– 2 eggs
– 3 oz blueberries

Fitday Stats:
Calories: 1350
Fat: 92.4 (62%)
Protein: 91.5 (27%)
Carbs: 38.2 (11%)

Ketostix: Moderate

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 103
2-hour PP (after meal): 100

Well, that’s quite a drop in weight for one day. But we’ll see what the measuring tape has to say next week (the mirror looks good though). Also had a fantastic BBS workout today. Felt really strong and the numbers backed that up.

[Note: What a great day, Chris! Your *scale* may go up a bit in the next few days because of workout water gain – but I’m sure your measuring tape on Monday will match your mirror. :D]

Protocol Round 3, Week 1, Day 5 – 4/25

Weight: 266.7 = down 1.4 pounds

Meal:

– .75 oz butter
– .5 oz duck fat
– .23 oz chicken thigh
– 3 oz brown rice
– 10 oz broccoli
– 2 oz artichoke hearts

Fitday Stats:
Calories: 1251
Fat: 85.1 (61%)
Protein: 92.1 (29%)
Carbs: 29.4 (9%)

Ketostix: Moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 98
2-hour PP (after meal): 94

Did NOT expect the weight to go down after the BBS workout.

Protocol Round 3, Week 1, Day 6 – 4/26

Weight: 267.8 = up 1.1 pounds

Meal:

– 1.25 oz butter
– 1.25 oz duck fat
– 10 oz mustard greens
– 3 oz sweet potato
– 10 oz broccoli
– 16 oz sea scallops

Fitday Stats:
Calories: 1163
Fat: 68.7 (53%)
Protein: 89.3 (31%)
Carbs: 47 (16%)

Ketostix: Moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 105
2-hour PP (after meal): 103

Upped the sweet potato a bit just to see what would happen. Probably should have upped the fats, too.

Protocol Round 3, Week 1, Day 7 – 4/27

Weight: 268.1 = up .3 pound

Meal:
– .5 oz butter
– .75 oz duck fat
– 11 oz chicken liver
– 5 eggs
– 2 oz mushrooms
– 10 oz green beans
– 10 oz spinach
– 3 oz strawberries

Fitday Stats:
Calories: 1118.9
Fat: 73.3 (59%)
Protein: 90.3 (32%)
Carbs: 24.5 (9%)

Ketostix: Moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 79
2-hour PP (after meal): 78

Did Tabata (HIT, or High Intensity Interval) sprints on the bike at the gym today. Wow. Nice lung burn. I’ve noticed that this time on Protocol I’m feeling a little bit more hungry than usual. Maybe my metabolism is continuing to wake-up.

Protocol Round 3, Week 2, Day 1 – 4/28

Weight: 267.9 = down .2 pound

Measurements:

Chest: 46.75 ″ = down .75″
Waist: 46.75″ = no change
Hips: 41.25″ = no change

Losses from additional areas = down 1″

Meal:
– .5 oz butter
– .75 oz duck fat
– 11 oz chicken liver
– 5 eggs
– 2 oz mushrooms
– 7 oz green beans
– 10 oz swiss chard
– 3 oz brown rice

Fitday Stats:
Calories: 1180
Fat: 73.8 (59%)
Protein: 91.9 (32%)
Carbs: 37.3 (9%)

Ketostix: Moderate

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 103
2-hour PP (after meal): 97

No soreness from the Tabata workout yesterday.

[Note: Chris, you’ve reached a major milestone since you began Protocol three months ago yesterday: You’ve lost a full 10% of your total body weight, which is a huge achievement! Most doctors would be thrilled if their patients lost that much in a year. Most people would be thrilled if they could do it at all – and if they could keep it off, which 99% of the few folks who manage it, do not. You will. 😀 You’ve made enormous progress, and should be proud of yourself. Go celebrate!]

Protocol Round 3, Week 2, Day 2 – 4/29

Weight: 268.1 = up .2 pound

Meal:
– .5 oz butter
– .5 oz butter
– 9 oz asparagus
– 10 oz spinach
– 14 oz top sirloin
– 3 oz potato
– 1 oz sour cream

Fitday Stats:
Calories: 1244
Fat: 88.7 (64%)
Protein: 87.1 (28%)
Carbs: 24.5 (8%)

Ketostix: Moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 103
2-hour PP (after meal): 94

I really like how my PP’s responded to the potato.

Protocol Round 3, Week 2, Day 3 – 4/30

Weight: 268.7 = up .6 pound

Meal:
– 6 oz green beans
– .75 oz duck fat
– 18 oz pork chop
– .75 oz butter
– 10 oz kale
– 3 oz spaghetti

Fitday Stats:
Calories: 1221
Fat: 81.1 (60%)
Protein: 88.2 (29%)
Carbs: 34.7 (11%)

Ketostix: Moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 99
2-hour PP (after meal): 99

Forgot to comment on my wonderful progress note from SugarFree the other day. I am very proud of what I have accomplished so far. I think I will reward myself with a nice fat rib eye next week on Maintenance 🙂

Protocol Round 3, Week 2, Day 4 – 5/1

Weight: 268.8 = up .1 pound

Meal:
– .75 oz butter
– .5 oz duck fat
– 23 oz chicken
– 3 oz brown rice
– 10 oz broccoli
– 6 oz artichoke hearts
– 1 oz onion
– .5 oz carrots

Fitday Stats:
Calories: 1270
Fat: 85.2 (60%)
Protein: 92.5 (29%)
Carbs: 33.4 (11%)

Ketostix: Moderate

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 97
2-hour PP (after meal): 93

Good day.

Protocol Round 3, Week 2, Day 5 – 5/2

Weight: 268.1 = down .7 pound

Meal:
– .5 oz butter
– 1 oz duck fat
– 10 oz chicken liver
– 5 eggs
– 2 oz mushrooms
– 7.5 oz green beans
– 10 oz swiss chard
– 3 oz potato
– 1 oz sour cream

Fitday Stats:
Calories: 1247
Fat: 84.8 (61%)
Protein: 87.5 (28%)
Carbs: 33.5 (11%)

Ketostix: Moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 101
2-hour PP (after meal): 99

Ready for the weekend!

Protocol Round 3, Week 2, Day 6 – 5/3

Weight: 266.1 = down 2 pounds

Meal:
– 4 oz mushrooms
– 10 oz broccoli
– 1.25 oz butter
– 1.25 oz duck fat
– 12 oz salmon
– 7 oz mustard greens
– 3 oz spaghetti

Fitday Stats:
Calories: 1262
Fat: 85.5 (61%)
Protein: 87.2 (28%)
Carbs: 36 (11%)

Ketostix: Moderate

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 98
2-hour PP (after meal): 95

Took a nice walk today.

Protocol Round 3, Week 2, Day 7 – 5/4

Weight: 265.2 = down .9 pound

Meal:
– 1 oz butter
– 1 oz duck fat
– 14 oz salmon
– 3 oz brown rice
– 7 oz green beans
– 10 oz swiss chard

Fitday Stats:
Calories: 1183
Fat: 75.8 (58%)
Protein: 91.8 (31%)
Carbs: 33.5 (11%)

Ketostix: Moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 93
2-hour PP (after meal): 93

Looking forward to Maintenance and a big juicy steak.

Maintenance Round 3, Week 1, Day 1 – 5/5

Weight: 264.4 = down .8 pound

Measurements:

Chest: 46.5 ″ = down .25″
Waist: 46.5″ = down .25″
Hips: 41.25″ = no change

Ketostix: Moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 96
2-hour PP (after meal): 97

Had a another fantastic BBS workout today. So hard to believe that after eleven days of rest my strength can improve so much. New science trumps old theory.

Maintenance Round 3, Week 1, Day 2 – 5/6

Weight: 266.4 = up 2 pounds

Ketostix: Moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 92
2-hour PP (after meal): 99

Fantastic lunch today. Sometimes I can’t believe this is “dieting”.  🙂

[Note: That’s good – since Protocol is in no way, shape or form – a diet. :D]

Maintenance Round 3, Week 1, Day 3 – 5/7

Weight: 266.1 = down .3 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 99
2-hour PP (after meal): 98

It’s been one of those days.

Maintenance Round 3, Week 1, Day 4 – 5/7

Weight: 265.1 = down 1 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 106
2-hour PP (after meal): 96

It’s funny how I am always hungry the first couple of days after going to Maintenance. Of course I know why but it’s still weird.

[Note: Actually, it’s perfectly logical. For your two weeks on Phase 1, you are meeting the two biological conditions for lipolysis to occur: low insulin levels and insufficient caloric intake to meet your needs. Thus, excess adipose fat is released, and after conversion, is burned for fuel. That’s a LOT of calories you’re consuming per day – even more than you’re eating on Maintenance, because you’re also consuming food with a fork. But within 24-48 hours of going on Maintenance, you no longer meet those lipolysis requirements – and that huge amount of fat burning is cut off. Now all you’re consuming is what you eat with a fork, and that is far fewer calories. No wonder you’re hungry. Then – after about a week, your brain realizes that although the game is running again, it’s just a little bit less than it would like to have. So it opens up the fat cells again – a little – and you ‘eat’ more, and are no longer hungry. I don’t call that weird — I call that a freaking brilliant design. :D]

Maintenance Round 3, Week 1, Day 5 – 5/9

Weight: 266.1 = up 1 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 94
2-hour PP (after meal): 92

Weekend!

Maintenance Round 3, Week 1, Day 6 – 5/10

Weight: 266.4 = up .3 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 96
2-hour PP (after meal): 93

Tired from a long drive.

Maintenance Round 3, Week 1, Day 7 – 5/11

Weight: 266.7 = up .3 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 94
2-hour PP (after meal): 94

Happy Mother’s Day! What a great time to do Tabata.

Maintenance Round 3, Week 2, Day 1 – 5/12

Weight: 266.8 = up .1 pound

Measurements:

Chest: 46.5 ″ = no change
Waist: 46.5″ = no change
Hips: 41.25″ = no change

Ketostix: Moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 96
2-hour PP (after meal): 85

Feeling pretty good after the Tabata yesterday.

Maintenance Round 3, Week 2, Day 2 – 5/13

Weight: 267.1 = up .3 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 96
2-hour PP (after meal): 99

Never gets old eating a big ‘ol steak with a potato.

Maintenance Round 3, Week 2, Day 3 – 5/14

Weight: 267.5 = up .4 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 99
2-hour PP (after meal): 93

Had a nice walk.

Maintenance Round 3, Week 2, Day 4 – 5/15

Weight: 267.5 = no change

Ketostix: Moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 94
2-hour PP (after meal): 94

Little bit tired.

Maintenance Round 3, Week 2, Day 5 – 5/16

Weight: 266.2 = down 1.3 pounds

Ketostix: Moderate

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 96
2-hour PP (after meal): 95

Great energy today!

Chris’s Farewell – August 28, 2014

It is actually with joy that I am ending my reporting on the site. Keep reading to find out why…

When I first contacted SugarFree I was a complete mess. Mentally and physically (I weighed nearly 300 pounds). I had tried all the diets out there and at the time had just come off a few weeks of HCG and was really hungry and tired. My fasting insulin was four times higher than the highest acceptable value and I was on a collision course with diabetes. I couldn’t even walk on a treadmill for more than a few minutes without getting winded and any type of weight workout would put me down for days on end.

I’m not going to lie, fixing my problem wasn’t easy. But SugarFree’s Protocol was and is the answer. In the beginning it was really tough. I wasn’t much of a cook and SugarFree challenged me almost every day. We butted heads a few times but she stuck to her guns because she had tons of real world experience and knew her way worked. Honestly, it was tough love and it was needed.

Once I got past the initial breaking-in phase it was much easier to say no when people offered me cakes, cookies, chips, and beer (and I loved my beer). Temptation is all around, especially when the drug called sugar is running through our veins. Once we get off the sugar train, though, we can see things more clearly. And I can say I changed my beginning point of view that weight was the most important factor. Now I know it’s about overall health. Losing fat will happen if your body is healthy. If it isn’t, you aren’t going to lose fat. (Notice, I said fat, not weight). Follow SugarFree’s Protocol and you will get healthy. Side benefit? The fat will melt away. I’ve lost another ten plus pounds (I’m in the 250 range) and even more inches from around my waist. In case anyone is counting, that’s about fifty pounds in six months, or nearly 20% of my total body weight!

I told SugarFree a story last week that she wanted me to share with you. It’s not earth shattering but it is important. Last summer (2013) my girlfriend’s son asked me to play basketball with him and I agreed. Two minutes into playing (he’s only fourteen so it wasn’t that intense) I was winded, dizzy and felt like I was going to die. I had to stop playing. Fast forward to a few weeks ago. He asked me again if I wanted to play and of course I said yes. After forty-five minutes he had enough — and I was feeling alive. Yeah, I was tired, but being able to play that long after being on this program for only six months is pretty amazing and speaks volumes to what Protocol is all about.

So why is it a joy to end my reporting? Today my insulin is normal, I feel stronger and happier mentally than I have in years, and I’m eating food that not only tastes great it also fuels me properly. I am no longer a slave to my cravings, and I am in control of my body, not the other way around. SugarFree has armed me with enough knowledge to tackle the rest of this journey on my own. (But I know she’ll always be a phone call away).

Thank you, SugarFree, for giving me my life back.

Chris

PS: For anyone who doubts that a Body By Science session is the greatest workout you’ll ever do, I say try it for two months. I’ve been at this over four months now and I am yet to have a workout where my lifts haven’t gone up in either time or weight. I’ve lost fat, but have really increased my lean muscle mass. And you can see the muscles. 🙂

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Chris, you are truly the Poster Guy for how many great things can be accomplished when you are willing to work smarter, not harder. And – you now know how to cook. LOL. You’ve done so wonderfully, and I know you will stay on Lifetime Maintenance and continue to grow ever more healthy and strong!

SugarFree