Michael joins us on Monday, October 1, but you can read about him now.
Michael’s Introduction:
I am thirty-two, 5′ 11″ and weigh 248 pounds. I have been fighting my weight for as long as I can remember. I spent eight years in the Navy, and even though I was considered fit for most of my time there I never really was. Though I met the weight limits and could finish my Physical Readiness Tests within specifications, I was fat.
I have been too embarrassed to take my shirt off for as long as I can remember, and my social life has suffered from it. I don’t enjoy swimming and going to the beach with my friends, but would if I could just become more confident with myself, and that isn’t going to happen unless I lose the inches. Scale weight really means nothing.
I am a big researcher, and have learned quite a bit about the body; well, learned quite a bit about the theories everyone has about the body. I tried all sorts of things over the years. Some worked a little bit, some didn’t work at all. I learned the hard way that what you eat is eighty percent of how successful you will be. Yes, exercise is important; but I have worked my butt off in a gym and noticed no results, just to find out my diet was way off-base.
It wasn’t until recently that I started researching stuff that actually made sense to me, and that’s when I came across SugarFree’s blog. At first I was a bit skeptical, but after reading more I realized how much sense she made. So I contacted her and began to learn how to turn my life around.
The information she gave me has been superb. I have learned a lot from my blood tests: I have Thyroid Hormone Resistance (Hypothyroidism) and high insulin levels. I am excited to give this a whirl and see where it takes me. I haven’t felt this confident about a change in lifestyle for quite some time. Wish me luck!
Protocol Round 1, Week 1, Day 1 – 10/1
Weight: 248
Measurements:
Chest: 43.5″
Waist: 47″
Hips: 47.5″
Lunch:
– 4 oz spinach
– .75 oz heavy cream
– 1 T. butter
– 5 oz string beans
– 13 oz pork chops
– 1 oz potato
Fitday stats:
Calories: 915
Fat: 59.4 grams (58%)
Protein: 79.8 grams (35%)
Carbs: 15.2 grams (7%)
Ketostix: negative
Blood Glucose:
Fasting: 90
1-hour PP (after lunch): 89
2-hour PP (after lunch): 86
Today I felt pretty good. Energy levels are okay. I have noticed some difference because although this is my first day I have been on the supplements SugarFree recommended for about a week now. Never realized each and every calorie, and each and every ounce had to be recorded and calculated to such an extreme to fix my problems. I hope I can keep this up. Come to find out eight ounces of Spinach is a bit extreme raw. I was really thinking I could eat it all but just couldn’t eat the rest. I could eat about four ounces of it and that was it. I will cook it down next time.
[Note: Welcome to Protocol, Michael! First, the reason you have to weigh and measure everything is because up until now, you’ve had no real idea of what you were eating. Going through this for a few months will provide the education you need that will last the rest of your life. I can eyeball the weight and protein content of a chicken thigh now at six paces. 😀 Second, knowing what you put in your mouth and how it affects the rest of your body is equally important. It was not knowing the first or second that got you to where you are today, and only “keeping it up” will get you to where you want to go. There are no short cuts to true health. Finally, do not eat your required veggies raw. Please see my note on Mary’s report today to learn what to do with them.]
Protocol Round 1, Week 1, Day 2 – 10/2
Weight: 244.6 = down 3.4 pounds
Meal:
– 8 oz broccoli
– 12 oz salmon
– 4 T. butter
– 5 oz string beans
– 2 oz sweet potato
Fitday stats:
Calories: 994
Fat: 66.4 grams (60%)
Protein: 77.5 grams (31%)
Carbs: 21.5 grams (9%)
Ketostix: Trace
Blood Glucose:
Fasting: 80
1-hour PP (after lunch): 96
2-hour PP (after lunch): 81
Today went a little better. I have been feeling pretty decent and starting to get the hang of things. I have noticed a significant difference in my fasting glucose today, could be the cheap meter?
[Note: No, it’s that your glucose levels are not yet stable and won’t be until your pancreas gets the message that it no longer needs to pump out so much insulin. That will take a few weeks.]
Yesterday after lunch I had a pounding headache that lasted through the evening and was slight this morning. Was a bit on edge too. I feel much better from that but waiting it out to see if it comes back again, so far so good. I normally don’t get headaches. That one was pretty bad. I expected it though, I have read that withdrawal from sugar can cause that.
When you say to sprinkle olive oil on veggies to bake, do we add the oil into Fitday as well and account for the calories?
[Note: Nope. You’re only coating the veggies in a bit of oil, most of which will be left on the pan — so just enjoy! 🙂 As for the headache – yes, it’s sugar-withdrawal and many Participants have it for the first week. It will go away once the drug has completely left your system.]
Protocol Round 1, Week 1, Day 3 – 10/3
Weight: 241.8 = down 2.8 pounds
Meal:
– 8 oz kale
– 12 oz beef liver
– 3 T. butter
– 9 oz asparagus
– 2 oz potato
– 2 oz sour cream
Fitday stats:
Calories: 982
Fat: 59.1 grams (54%)
Protein: 78 grams (32%)
Carbs: 34.5 grams (14%)
Ketostix: Moderate
Blood Glucose:
Fasting: 75
1-hour PP (after lunch): 98
2-hour PP (after lunch): 84
Headaches were much better today. Haven’t experienced any hunger since the first day until today. Not sure what’s going on there.
[Note: Perfectly normal. Today is the first day you are in true lipolysis, so your hunger should be gone by tomorrow as your fat cells open and feed you a lot of calories in the form of fat. The bad news is you might have a restless night or two as all that ‘fuel’ hits your system at 3 a.m. :)]
My fasting was a lot lower this morning and up into the 90’s after lunch. Does that large of a spread indicate something spiked my blood sugar a lot or are things just not stabilized yet?
[Note: A one hour rise that remains under 100 is normal. If it had continued rising instead of coming back down as it should at the 2-hr mark would indicate your insulin not up to the job of handling the glucose conversion.]
I cooked the kale in my NuWave, made kale chips. I burned them a little bit and added too much salt but they were awesome. I will be doing that with the spinach as well.
Protocol Round 1, Week 1, Day 4 – 10/4
Weight: 240.2 = down 1.6 pounds
Meal:
– 8 oz spinach
– 12 oz pork chop
– 2 T. butter
– 2 oz sweet potato
– 5 oz string beans
Fitday stats:
Calories: 921
Fat: 59.9 grams (59%)
Protein: 74 grams (32%)
Carbs: 21.5 grams (9%)
Ketostix: Small to Moderate
Blood Glucose:
Fasting: 78
1-hour PP (after lunch): 92
2-hour PP (after lunch): 87
Today went by fairly well. I have noticed a slight increase of energy but not sure. I have a feeling it’s coming. This is the first time I think I have noticed a bit of consistency with my glucose levels. Maybe my body is beginning to work differently now.
[Note: Michael, while it is true that your body is responding well to the food you’re eating on Protocol, it will take months – if not years – for your body to ‘work differently’ because those changes are made on the cellular level. You didn’t get here in four days, and you won’t heal your metabolism in four weeks or even four months. Though it’s great that you’re starting to feel better. :)]
Protocol Round 1, Week 1, Day 5 – 10/5
Weight: 240.8 = up .6 pound
Meal:
– 8 oz broccoli
– 9 oz asparagus
– 12 oz beef liver
– 3 T. butter
– 2 oz potato
– 2 oz sour cream
Fitday stats:
Calories: 982
Fat: 59.1 grams (54%)
Protein: 78 grams (32%)
Carbs: 34.5 grams (14%)
Ketostix: Heavy
Blood Glucose:
Fasting: 87
1-hour PP (after lunch): 97
2-hour PP (after lunch): 87
Today wasn’t horrible but a bit off for sure. My energy levels in the morning were low, had a hard time getting out of bed and was late to work. I had slight hunger issues through the morning and my ketostix showed heavy which I didn’t expect. Not to mention almost gained a full pound back (water?). Here’s hoping tomorrow will go a bit better.
[Note: Yes, the gain is water – as your measurements on Monday will show. You’ve burned a lot of fat this week, and if you go through the other Protocol Participant blogs you’ll find many notes from me talking about how the brain stuffs emptying fat cells with water in the hope you’ll fill them with fat again. That’s why it’s sending you ‘hunger’ hormone signals. Eventually the brain will accept the fact that more fat will not be forthcoming and let the water go.]
Protocol Round 1, Week 1, Day 6 – 10/6
Weight: 239.6 = down 1.2 pounds
Meal:
– 6 ounces broccoli
– 2 ounces kale
– 12 ounces salmon
– 3 T. butter
– 2 ounces sweet potato
– 5 ounces string beans
Fitday stats:
Calories: 889.7
Fat: 54.9 grams (56%)
Protein: 77.4 grams (34%)
Carbs: 21.5 grams (10%)
Ketostix: Moderate to Large
Blood Glucose:
Fasting: 76
1-hour PP (after lunch): 90
2-hour PP (after lunch): 78
When I went to cook lunch I didn’t realize I didn’t have enough kale so I filled the rest of my required veggies with broccoli. I had decent energy today so I’ve been cleaning the house. I’m feeling good.
Protocol Round 1, Week 1, Day 7 – 10/7
Weight: 237.8 = down 1.8 pounds
Meal:
– 8 ounces spinach
– 9 ounces collard greens
– 12 oz steak
– 2 ounces potato
– 2 ounces sour cream
Fitday stats:
Calories: 911
Fat: 56.1 grams (55%)
Protein: 77.4 grams (34%)
Carbs: 24.2 grams (11%)
Ketostix: Large
Blood Glucose:
Fasting: 75
1-hour PP (after lunch): 93
2-hour PP (after lunch): unknown
Today was busy. I didn’t get to eat my lunch till after one and was unable to get my two hour PP. Tomorrow will be better.
Protocol Round 1, Week 2, Day 1 – 10/8
Weight: 237.2 = down .6 pound
Measurements:
Chest: 41.5″ = down 2″
Waist: 46.5″ = down .5″
Hips: 46.5″ = down 1″
Meal:
– 8 ounces broccoli
– 5 ounces string beans
– 12 ounces pork chop
– 2 ounces sweet potato
– 3 ounces sour cream
Fitday stats:
Calories: 899
Fat: 54.7 grams (55%)
Protein: 76.5 grams (34%)
Carbs: 25.1 grams (11%)
Ketostix: Large
Blood Glucose:
Fasting: 69
1-hour PP (after lunch): 96
2-hour PP (after lunch): 87
Today was good, as was my energy level. I stayed focused during my class. Had a consultation with Ms. SugarFree today about Maintenance, which I start next Monday. Can’t wait to see how that pans out.
[Note: It will ‘pan out’ wonderfully if things go as well as this first week, with eleven pounds and 3.5 inches of fat gone, never to return. :)]
Protocol Round 1, Week 2, Day 2 – 10/9
Weight: 238.4 = up 1.2 pounds
Meal:
– 8 ounces spinach
– 9 ounces asparagus
– 12 ounces top sirloin beef
– 2 ounces sour cream
– 2 ounces potato
Fitday stats:
Calories: 894
Fat: 55.5 grams (56%)
Protein: 77.4 grams (35%)
Carbs: 21.2 grams (9%)
Ketostix: Large
Blood Glucose:
Fasting: 74
1-hour PP (after lunch): 86
2-hour PP (after lunch): 68
Today went well. Packed on just over a pound of water but other than that things are going okay.
Protocol Round 1, Week 2, Day 3 – 10/10
Weight: 235.4 = down 3 pounds
Meal:
– 8 ounces kale
– 5 ounces string beans
– 13 ounces calves liver
– 4 T. butter
– 2 ounces carrots
Fitday stats:
Calories: 972
Fat: 59.8 grams (55%)
Protein: 78.6 grams (32%)
Carbs: 29.9 grams (12%)
Ketostix: Large
Blood Glucose:
Fasting: 73
1-hour PP (after lunch): 88
2-hour PP (after lunch): 86
Today was good – lost all the water gain and more. I was alert throughout the day. My instructor made a comment this afternoon that kind of struck me after learning so much here. After lunch he said that everyone was in “wind-down mode” because they just ate.
That used to describe me: I’d eat and be ready to nap. Everyone around me is still like that and it’s accepted, but now I’m different. I have an INCREASE of energy and alertness after eating, and I’m ready to go. It’s nice to be eating this way because the effect on me is the complete opposite of the norm — and it feels great!
[Note: Food is supposed to nourish us, and recharge our batteries when fuel is low. That’s why we get hunger ‘signals’ (the hormone Ghrelin) sent by our brains. It needs more fuel to keep operating, and in order to make sure we comply, it sends ‘eat now’ signals until we obey. If we’ve chosen foods wisely — like fats and protein, with a little carb that can reach the brain quickly — we’re rewarded by a wave of energy and the ability to think well. And that good feeling lasts a very long time.
If we choose poorly — lots of carbs, especially those with processed sugar — our blood sugars instantly spike, the pancreas releases a ton of insulin to deal with it — and the subsequent ‘crash’ makes us want to just lie down and sleep. Fuel used up in an hour or two instead of over the course of 6-8 hours means a hungry-again brain and a new surge of Ghrelin. It’s a horrible, downward spiral and what’s so sad is that it doesn’t ever need to happen, and that the folks who experience it daily are just ‘following orders’ of the media and medical establishment.
Glad you’re discovering a different path. :)]
Protocol Round 1, Week 2, Day 4 – 10/11
Weight: 237.2 = up 1.8 pounds
Meal:
– 2 ounces corn
– 12 ounces salmon
– 3 T. butter
– 6 ounces collard greens
Fitday stats:
Calories: 907
Fat: 504.9 grams (56%)
Protein: 79.9 grams (35%)
Carbs: 20.5 grams (9%)
Ketostix: Large
Blood Glucose:
Fasting: 79
1-hour PP (after lunch): NA
2-hour PP (after lunch): 81
Today didn’t go well. Some things came down at work that threw everything off-track. Had a couple of servers go down after lunch so I missed my 1-hour PP. I also forgot my chard in the refrigerator and I’m up almost two pounds of water (though this really doesn’t bother me that much).
Protocol Round 1, Week 2, Day 5 – 10/12
Weight: 235.4 = down 1.8 pounds
Meal:
– 2 ounces carrots
– 8 ounces kale
– 13 ounces liver
– 3 T. butter
– 5 ounces string beans
Fitday stats:
Calories: 972
Fat: 59.8 grams (55%)
Protein: 78.6 grams (32%)
Carbs: 29.9 grams (12%)
Ketostix: Large
Blood Glucose:
Fasting: 84
1-hour PP (after lunch): 96
2-hour PP (after lunch): 80
Nothing extraordinary today.
Protocol Round 1, Week 2, Day 6 – 10/13
Weight: 234.2 = down 3 pounds
Meal:
– 9 ounces asparagus
– 2 ounces corn
– 12 ounces pork chop
– 3 ounces sour cream
– 8 ounces spinach
Fitday stats:
Calories: 919
Fat: 55.5 grams (54%)
Protein: 80.5 grams (35%)
Carbs: 24.3 grams (11%)
Ketostix: Large
Blood Glucose:
Fasting: 80
1-hour PP (after lunch): 93
2-hour PP (after lunch): 88
The day went okay.
Protocol Round 1, Week 1, Day 7 – 10/14
Weight: 234 = down .2 pound
Meal:
– 8 ounces spinach
– 9 ounces collard greens
– 12 beef, top sirloin
– 2 ounces potato w/skin
– 2 ounces sour cream
Fitday stats:
Calories: 941
Fat: 72.5 grams (69%)
Protein: 56.6 grams (24%)
Carbs: 15.6 grams (7%)
Ketostix: Large
Blood Glucose:
Fasting: 77
1-hour PP (after lunch): 83
2-hour PP (after lunch): 74
Didn’t get my calories very close today as the rest of Protocol. Was using mainly leftovers so ended up with not as much protein as I should and probably a bit more fat. Been trying to get ready for Maintenance. My first week of probably won’t go so well but hopefully I will get it figured out.
Maintenance Round 1, Week 1, Day 1 – 10/15
Weight: 233.6 = down .6 pound
Measurements:
Chest: 42″ = up .5″
Waist: 46.5″ = no change
Hips: 46″ = down .5″
Ketostix: Large
Blood Glucose:
Fasting: 69
1-hour PP (after lunch): 91
2-hour PP (after lunch): 95
I went a bit over my protein allowance but I don’t think it’s too horrible. Didn’t quite eat all my broccoli because some of it tasted strange. My blood sugar rose at my 2-hour PP so I’ll check it again until it falls again.
[Note: Excess protein (which turns to glucose in insulin resistant folk) was one cause of your becoming obese. And since you didn’t go over ‘a bit’ but a lot (nearly 20%), it was the likely cause of your too-high 2-hr PP. 🙁 On the good news side — you’ve lost nearly fifteen pounds in just two weeks, which is over 5% of your total body weight!]
Maintenance Round 1, Week 1, Day 2 – 10/16
Weight: 233.4 = down .2 pound
Ketostix: Large
Blood Glucose:
Fasting: 78
1-hour PP (after lunch): 98
2-hour PP (after lunch): 83
Today went well. Been real busy at work. Soon after I started eating I got quite a jolt of energy, which felt great.
Maintenance Round 1, Week 1, Day 3 – 10/17
Weight: 233.2 = down .2 pound
Ketostix: Large
Blood Glucose:
Fasting: 75
1-hour PP (after lunch):
2-hour PP (after lunch): 91
Today was good. I was a little hungry last night and this morning as well. Still eating plenty of fat and more calories too so not sure what’s going on.
[Note: What’s going on is that your metabolism is coming back to life. 🙂 And that means that — finally — some of the nutrients you’re eating are reaching your cells. Which can only happen if your cells are beginning to be responsive to insulin once again. This is a good thing.]
Maintenance Round 1, Week 1, Day 4 – 10/18
Weight: 233.2 = no change
Ketostix: Large
Blood Glucose:
Fasting: 75
1-hour PP (after lunch): 76
2-hour PP (after lunch): 106
Today was quite odd with blood sugar. I don’t know whats going on but something isn’t right. I also felt upset in my stomach and just totally been off today. Hopefully tomorrow will be better. I can’t report again until Monday, since I’m traveling the next three days.
[Note: Michael, you are either fighting something off, or coming down with something – either one of which would increase your blood sugars. There’s nothing you ate today that would do it. If you do get sick, make sure you do NOT eat a Maintenance meal, but a “sick” Protocol meal (found on many participant threads, along with the reason why) until you’re 100% better. Hope you feel well soon!]
Maintenance Round 1, Week 2, Day 1 – 10/22
Weight: 232.8 = down .4 pound
Measurements:
Chest: 42″ = no change
Waist: 46.5″ = no change
Hips: 46″ = no change
Ketostix: Large
Blood Glucose:
Fasting: 79
1-hour PP (after lunch): 97
2-hour PP (after lunch): 91
I traveled over the weekend, which was hectic. I left my prepped meals behind by accident, I was able to manage. Will be doing some shopping today for the rest of the weeks meals. Glad to be back home and back on track. I am feeling much better too.
Maintenance Round 1, Week 2, Day 2 – 10/23
Weight: 231.8 = down 1 pound
Ketostix: Large
Blood Glucose:
Fasting: 77
1-hour PP (after lunch): 102
2-hour PP (after lunch): 84
Things are going well. I noticed a spike at my one-hour PP. Maybe I am fighting something? Or could have been the potato? If I do get a spike because my body is fighting something off or coming down with something, how come it only shows after I eat?
[Note: First, a single spike could mean anything. Maybe you ran down a hallway after lunch. Maybe your stress level increased. Maybe you had a bit of food that stuck to your finger. As for why spikes related to illness tend to show after eating, it’s because unless you’re eating in your sleep, your insulin has hours and hours of no incoming food to get down your sugars — and doesn’t have that time after eating.]
Maintenance Round 1, Week 2, Day 3 – 10/24
Weight: 231.6 = down .2 pound
Ketostix: Large
Blood Glucose:
Fasting: 84
1-hour PP (after lunch): 100
2-hour PP (after lunch): 86
Nothing new to report.
Maintenance Round 1, Week 2, Day 4 – 10/25
Weight: 229.8 = down 1.8 pounds
Ketostix: Large
Blood Glucose:
Fasting: N/A
1-hour PP (after lunch): 75
2-hour PP (after lunch): 83
Wasn’t able to get my fasting this morning as I was running very late to work. At least my 1-hour PP went down without the starch carbs.
Protocol Round 2, Week 1, Day 1 – 11/12
Weight: 228 = down 1.8 pounds
Measurements:
Chest: 42″ = no change
Waist: 46″ = down .5 inch
Hips: 46″ = no change
Ketostix: Large
Blood Glucose:
Fasting: 86
1-hour PP (after lunch): 102
2-hour PP (after lunch): 98
Meal:
– 8 oz swiss chard
– 9 oz asparagus
– 2 oz potato
– 12 oz pork chops
– 3 oz sour cream
Fitday Stats:
Calories: 902
Fat: 54.9 grams (55%)
Protein: 79.6 grams (35%)
Carbs: 22.4 grams (10%)
I haven’t been reporting for a while because I wanted to try doing Protocol on my own.
I did an experiment. I went to a local wings place that I used to frequent and had what used to be a typical meal and a beer. One of the things I’ve wondered while doing Protocol is what my glucose looked like before I began. About an hour and a half after my meal my glucose was 124. I imagine before Protocol it spiked even higher, since I ate that way all the time, and for this meal didn’t even eat ALL that I normally had. Not a good thing at all.
I have also been doing a lot of research on cooking. I have surprisingly found that I love it. Loving to learn is my nature; but I never thought I would love learning about cooking as much as I do. I feel I have learned quite a bit about how to eat so far and it feels good. I just need to learn to cook well and to increase the quality of my food. It will come and I can’t wait.
My 1-hour PP was up a bit today. Figured I could give potato a try as I had stayed away from it for a little while. Still looks like I need to cut it out so no potatoes for a while.
[Note: First, you didn’t eat sufficient fat today, which is the main reason your 1-hr was high. Second and even more importantly, your 2-hr remained high. Fat is crucial to keep glucose conversion slow, rather than spiking. Finally, rather than ‘cut potatoes out’ – it would be better to try smaller amounts of other starchy veggies — and make sure you eat them with enough fat.]
Protocol Round 2, Week 1, Day 2 – 11/13
Weight: 229.8 = up 1.8 pounds
Ketostix: Moderate
Blood Glucose:
Fasting: 87
1-hour PP (after lunch): 103
2-hour PP (after lunch): 88
Meal:
– 8 oz kale
– 5 oz string beans
– 12 oz beef liver
– 5 T. butter
– 1 oz brown rice
Fitday Stats:
Calories: 1044
Fat: 70.4 grams (61%)
Protein: 73.2 grams (28%)
Carbs: 29.9 grams (11%)
Had a jolt of energy after eating today. I actually cooked all my stuff on the stove last night and it turned out so much better than it does in the NuWave – LOL.
Protocol Round 2, Week 1, Day 3 – 11/14
Weight: 228.6 = down 1.2 pounds
Ketostix: Moderate
Blood Glucose:
Fasting: 84
1-hour PP (after lunch): 99
2-hour PP (after lunch): 93
Meal:
– 12 ounces salmon
– 9 ounces asparagus
– 8 ounces broccoli
– 4 T. butter
Fitday stats:
Calories: 958
Fat: 66.6 grams (63%)
Protein: 79.8 grams (33%)
Carbs: 9.9 grams (4%)
Had good energy after lunch today. Over the past couple nights I’ve gotten tired later in the evening so maybe my body is telling me I need less sleep. Also, Monday and Tuesday my BG was over 100 and today was 99 because SugarFree upped my fat level and explained (as she has so many times in so many threads) that the body takes several days before making or adjusting to big changes, like the lower fat levels on Protocol vs. Maintenance.
Protocol Round 2, Week 1, Day 4 – 11/15
Weight: 225.8 = down 2.8 pounds
Ketostix: Moderate
Blood Glucose:
Fasting: 89
1-hour PP (after lunch): 82
2-hour PP (after lunch): 78
Meal:
– 2.5 T. butter
– 12 ounces pork chop
– 8 ounces spinach
– 5 ounces string beans
Fitday stats:
Calories: 925
Fat: 65.7 grams (64%)
Protein: 73.2 grams (32%)
Carbs: 10.1 grams (4%)
Good energy continuing after lunch. My blood glucose seems to be working itself out as well. Nice drop in pounds today, most likely water. Either way it is a move in a good direction.
Protocol Round 2, Week 1, Day 5 – 11/16
Weight: 225.6 = down .2 pound
Ketostix: Moderate to Large
Blood Glucose:
Fasting: 69
1-hour PP (after lunch): 74
2-hour PP (after lunch): 65
Meal:
– 5 T. butter
– 12 ounces beef liver
– 8 ounces broccoli
– 9 ounces asparagus
Fitday stats:
Calories: 1026
Fat: 70.2 grams (62%)
Protein: 75.5 grams (29%)
Carbs: 23.2 grams (9%)
My energy levels are up and stable, not like they were during the first round of Protocol, a good thing.
Protocol Round 2, Week 1, Day 6 – 11/17
Weight: 225.6 = no change
Ketostix: Large
Blood Glucose:
Fasting: 75
1-hour PP (after lunch): 86
2-hour PP (after lunch): 79
Meal:
– 4 T. butter
– 12 ounces salmon
– 8 ounces broccoli
– 5 ounces string beans
Fitday stats:
Calories: 948
Fat: 66.4 grams (63%)
Protein: 76.6 grams (32%)
Carbs: 10.1 grams (4%)
Still feeling good.
Protocol Round 2, Week 1, Day 7 – 11/18
Weight: 226.2 = up .6 pound
Ketostix: Medium to Large
Blood Glucose:
Fasting: 71
1-hour PP (after lunch): 85
2-hour PP (after lunch): 86
Meal:
– 12 ounces beef top sirloin
– 2 T. butter
– 8 ounces kale
– 9 ounces asparagus
Fitday Stats:
Calories: 939
Fat: 66.6 grams (64%)
Protein: 74.9 grams (32%)
Carbs: 10.1 grams (4%)
Had a good day. Been doing better with my cooking and haven’t used the NuWave in several days. That’s really an accomplishment for me. My 2-hour PP kind of surprised me. I have a feeling this is because I did not get enough fats. I think the top sirloin was a bit more lean than calculated.
[Note: Your 2-hr PP is GREAT. You had sufficient fat.]
Protocol Round 2, Week 2, Day 1 – 11/19
Weight: 226.2 = no change
Measurements:
Chest: 42″ = no change
Waist: 46″ = no change
Hips: 46″ = no change
Ketostix: Large
Blood Glucose:
Fasting: 83
1-hour PP (after lunch): 96
2-hour PP (after lunch): 86
Meal:
– 12 ounces pork roast loin
– 2.5 T. butter
– 8 ounces broccoli
– 5 ounces string beans
Fitday Stats:
Calories: 944
Fat: 68.5 grams (65%)
Protein: 71.7 grams (30%)
Carbs: 10.1 grams (4%)
It’s a bit disheartening to see no changes on my first week of protocol (besides 1.8 pounds of water). Was really expecting a good two weeks.
[Note: First, you will never again be ‘wrung out’ of water as you were in the first two weeks, unless you go back to eating the way you did before Protocol. Second, Protocol is NOT a diet, but a plan to return your Metabolism to health. The weight/fat loss (and you’ve lost 22 pounds in only six weeks!) is a by-product of that. Third, because of that huge loss in such a brief time your body is absolutely stuffing your fat cells with water. You ARE losing fat – a full four inches in six weeks! Once your brain decides to dump the bloat, that will show up on your measuring tape. This is a very long-term process, and it will take about as long to get truly slim again as it took you to become fat.
Finally, it’s becoming clear that your insulin is still struggling to handle your glucose and, because you have Metabolic Syndrome XX, some of your protein is still converting to glucose. Before talking about bringing in some pharmacological help – Metformin – we’ll try reducing your protein for the next week and see how that goes.]
Protocol Round 2, Week 2, Day 2 – 11/20
Weight: 224.4 = down 1.8 pounds
Ketostix: Moderate
Blood Glucose:
Fasting: 78
1-hour PP (after lunch): 86
2-hour PP (after lunch): 82
Meal:
– 8 ounces kale
– 9 ounces asparagus
– 9 ounces beef liver
– 5.5 T. butter
– 1 ounce yellow corn
Fitday stats:
Calories: 1078
Fat: 74.3 grams (62%)
Protein: 60.9 grams (23%)
Carbs: 40.9 grams (15%)
Made some changes and things are looking good! Looks like I’m back on track, though I now know scale loss means nothing and fat loss via the tape measure is everything. I’ll find out on Monday.
Protocol Round 2, Week 2, Day 3 – 11/21
Weight: 224.6 = up .2 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 77
1-hour PP (after lunch): 86
2-hour PP (after lunch): 72
Meal:
– 5 T. butter
– 10 ounces salmon
– 8 ounces kale
– 5 ounces string beans
– 1 ounce brown rice
Fitday stats:
Calories: 1001
Fat: 74.8 grams (67%)
Protein: 65.2 grams (26%)
Carbs: 16.7 grams (7%)
My blood glucose readings are good, as is my energy. Looking forward to Monday.
Protocol Round 2, Week 2, Day 6 – 11/24
Weight: 225 = up .4 pound
Ketostix: Large
Blood Glucose:
Fasting: 78
1-hour PP (after lunch): 94
2-hour PP (after lunch): 87
Meal:
– 5.5 T. butter
– 9 ounces turkey leg meat
– 8 ounces broccoli
– 5 ounces string beans
– 1 ounce brown rice
Fitday stats:
Calories: 1067
Fat: 80.9 grams (68%)
Protein: 53.8 grams (20%)
Carbs: 16.7 grams (12%)
Had a good day today. The little bit of non-Protocol foods I ate for Thanksgiving seems to have thrown things off-balance. Possibly too many carbs though as that was hard to get away from. Hoping Mondays measurements will be good.
Protocol Round 2, Week 2, Day 7 – 11/25
Weight: 224.4 = down .6 pound
Ketostix: Medium
Blood Glucose:
Fasting: 80
1-hour PP (after lunch): 81
2-hour PP (after lunch): 79
Meal:
– 9 ounces chicken
– 5.5 T. butter
– 8 ounces kale
– 9 ounces asparagus
Fitday Stats:
Calories: 942
Fat: 76.2 grams (73%)
Protein: 54.2 grams (23%)
Carbs: 9.9 grams (4%)
Had a pretty good day. Energy levels are still kicking, which I love. Forgot my starch today. Will get it tomorrow.
Protocol Round 2, Week 3, Day 1 – 11/26
Weight: 222.2 = down 2.2 pounds
Measurements:
Chest: 41.5″ = down .5″
Waist: 45″ = down 1″
Hips: 45.5″ = down .5″
Ketostix: Moderate
Blood Glucose:
Fasting: 70
1-hour PP (after lunch): 93
2-hour PP (after lunch): 74
Meal:
– 9 ounces venison
– 5.5 T. butter
– 8 ounces broccoli
– 5 ounces string beans
Fitday Stats:
Calories: 915
Fat: 69.7 grams (69%)
Protein: 61.8 grams (27%)
Carbs: 10.2 grams (4%)
Wow, forgot my starch AGAIN. Don’t know why I am so absented-minded sometimes. My measurements look good, so good I’m afraid to believe they’re for real. Hope things continue on this track!
[Note: They will. 😀 Tweaking down the protein brought about the desired results – great fat loss this week! – but be prepared for some water weight gain later this week as a result. Don’t worry, it will drop again in a few days. It is very important that you have some starch carb daily however, or the strain on your liver will begin to worsen your hypothyroidism!]
Protocol Round 2, Week 3, Day 2 – 11/27
Weight: 222.6 = up .4 pound
Ketostix: Large
Blood Glucose:
Fasting: 81
1-hour PP (after lunch): 96
2-hour PP (after lunch): 79
Meal:
– 8 ounces spinach
– 9 ounces asparagus
– 10 ounces pork loin
– 3.5 T. butter
– 2 ounces yellow corn
Fitday stats:
Calories: 1035
Fat: 75.5 grams (66%)
Protein: 65.2 grams (25%)
Carbs: 23.7 grams (9%)
Energy still going good. Finally got my DeBuyer frying pan, and I can’t wait to season and start using it. It’s my first real deal pan, one of those that feel like it will last a lifetime and help me make some great meals.
Protocol Round 2, Week 3, Day 3 – 11/28
Weight: 222.4 = down .2 pound
Ketostix: Large
Blood Glucose:
Fasting: 80
1-hour PP (after lunch): 77
2-hour PP (after lunch): 89
Meal:
– 5.5 T. butter
– 9 ounces venison
– 8 ounces broccoli
– 5 ounces string beans
– 2 ounces brown rice
Fitday stats:
Calories: 978
Fat: 70.2 grams (65%)
Protein: 63.3 grams (26%)
Carbs: 23.2 grams (9%)
Had a good day.
Protocol Round 2, Week 3, Day 4 – 11/29
Weight: 220.2 = down 2.2 pounds
Ketostix: Moderate to Large
Blood Glucose:
Fasting: 83
1-hour PP (after lunch): 82
2-hour PP (after lunch): 80
Meal:
– 2.25 ounces duck fat
– 9 ounces beef liver
– 8 ounces spinach
– 7 ounces mustard greens
– 2 ounces corn
Fitday stats:
Calories: 1048
Fat: 75.3 grams (65%)
Protein: 59.1 grams (23%)
Carbs: 33.4 grams (13%)
Wow – as of today I’ve lost 28 pounds. That’s more than 10% of my total body weight in less than two months.