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Week One on Deeper State Keto
Week one definitely brought me some challenges, due to starting earlier than I was planning, forgetting my lunch, and working out again, etc. For this post, I wrote something for each day.
Monday: Day 1
On Monday, I somewhat had a food plan but also not at the same time. I planned out my morning coffee and took 3 hot dogs to work. I ended up getting some more food nearby at the grocery store. There was no plan for dinner. My husband asked if I wanted sausage and eggs for dinner as he was getting ready to make it. This was a great idea for me, however, I had not put in my macros for the day yet. Sadly, after I put in my food into MyFitnessPal, I learned that doing this meal would put me over on my fat and my protein would be too low. I wanted to say ahh hell, it's day 1 and I'm ending my period, it will be okay. NOPE! I didn't do it. I went to the store and got some steak that had its own nutrition facts panel (it was a single serve steak).
No excuses. The day ended well and my macros were hit with a last higher protein meal and lower fat. One thing that I learned through this meal where I really wanted butter, was that I got heartburn. I can't remember the last time I had bad heartburn. Heck, I used to have to take that purple pill, (which I don't recommend taking, for a few reasons). Through this, I learned that a high protein meal with little fat will give me heartburn. Not cool. Yet, doing this during deeper state keto isn't recommended either. This was only done due to meeting my macros for the day.
For this day, I did not end up working out at all, other than my job, where I'm on my feet all day.
Tuesday: Day 2
Today, I was more prepared, even though I had not planned dinner. Breakfast was coffee and lunch was made Monday night. I had made an egg salad. Sadly, I left my lunch at home. 🙁 I could have made yet another excuse to not be 100% on my eating. This did not happen. The nearby grocery store came in handy again.
When I got home, I figured out what I would eat for the rest of the day.
As I mentioned in my previous post for why I want to do this program, I mentioned that I wanted to get back into the routine of working out again. Well, tonight was the night I started. I started really small. I did 2 types of workouts: bicep curls and tricep kickbacks, with 3 sets each. It felt great getting back into the swing of things. I felt kind of lazy by only doing 2 types of workouts. Yet, a few hours later, I can definitely feel it. I'm scared to have a leg day (HA). Even when I was in shape and was working out on a regular basis, the next day after leg day killed.
I now have a better understanding/perspective of what it feels like to not workout in your life and then starting. Since middle school, I believe, is when I started to workout and lift weights.
Wednesday: Day 3
Last night I went to bed with a sore left arm where the nerves were acting up. I had my usual magnesium for the day but I also had some magnesium lotion that I put on. The previous night it was my right arm. I was starting to get worried last night but my husband calmed me down as I also have fibromyalgia and I woke up fine the previous day. Well, I woke up and my arm was still bothering me. I took some zipfizz as that has magnesium in it and that helped. Later on, after shopping, I finished the zipfizz. As I write this entry around 3 pm on Wednesday my arm is good. 🙂 It could have either my fibromyalgia, potassium, or magnesium. I'm not too sure at this point.
Today, I went shopping at Costco and stocked up on a few easy items to track my macros with. I have a photo of it on my Instagram. When I got home, I made some crack slaw.
I also did my cardio for the week. I took a nice walk outside in my neighborhood, as I currently do not have a gym membership. One cool thing that I love about this course is that it slowly increases your cardio. The first week, you only do one cardio session. I really don't like cardio, so this is amazing. The duration of the cardio itself also very slowly increases.
Thursday: Day 4
Late last night, I learned that my arm nerve pain was due to needing more magnesium. I posted the question on the forums and Megha, got back to me fairly quickly. Love the community support. So, I upped my magnesium today and I'm doing good with it. I also learned that I need more of the keto electro-lights in general too. Therefore, I'm taking action on that. 🙂
For breakfast, I had coffee with three tablespoons of butter in it with some pink salt sprinkled on top. Lunch at work was my crack slaw and a half zipfizz. I had the rest throughout my shift. I got home and had some tea with heavy whipping cream. Then, later on, I had some coffee with butter and some fried bread cheese, toasted on the stove top.
Today was also leg day. I did two types of workouts for this. Squats and lunges. I did 3 sets of each. The first set went fine. Then I wanted to cry after a few reps into set 2. I wanted to give up and say that I'm just starting and one set is totally good for now. Nope! I allowed myself to break for a few minutes between each set. The last set was brutal. I'm pretty sure that my form wasn't the greatest. When all said and done, I was damn proud of myself, even if it meant that I couldn't walk normally. haha
After these few days of working out, even if it was little, I learned something. It's damn hard to start working out again if your body is never used to it or it's been way too long. I thought maybe I'd do P90X again during this prep. HA. I haven't even come close to that or from where I used to be. What I do know is that small changes each week will add up and I will improve.
Friday: Day 5
Today was an off day from my day job, which is why I choose leg day on Thursday. However, I forgot that Fridays meant my pizza delivery job. I totally forgot Friday was the next day. Oi. However, that wouldn't start until 5 pm.
I did some meal prepping for the next few days. Made some Macro Muffins from Keto Connect and a frittata recipe they have in the course.
Closer to 5 pm I had a headache that just wouldn't go away. I called work and asked if I could be on call. They said I could. I took a nap with some meds for me and that seemed to help some. Luckily, I did not have to go in and out of my car for work, as they never needed me.
The day ended nicely with my warm cup of fatty blueberry tea.
Saturday: Day 6
Today I went to work in the morning and had the chorizo and goat frittata that is in the course. I found myself getting full, so I finished the rest as an after work snack before my pizza delivery job.
Before work, I made myself a coffee and had some me down time between my jobs.
Every time, I had a delivery I felt like I was doing a mini leg workout session. haha
Sunday: Day 7
Today was pretty much like Saturday as I worked both jobs. My sore legs are getting better.
For working out, I really did not want to but I did shoulders and back. I did 2 arm raises that my physical therapist wanted me to do a couple years ago. Then, I did a simple back workout. Strange enough, I did these in the shower because I just did not want to do anything tonight. I did not use weights but I would tighten the muscle on the up and pause part of the workout.
The live YouTube Q & A session with Robert was also tonight and I wanted to watch the replay back of that instead of doing my lifting. I'm a sucker for watching videos. Well, mostly just Robert's, Crystals, and Keto Connect's.
Week 1 Overall
I knew I was out of shape but I had no idea just how out of shape I was. It's currently Monday and my legs are still sore. Yet, my shoulders and arms are doing fine. I plan to tapper up my lifting workouts during this course. Also, even though my legs are sore, it makes me smile inside because I'm working on the Abby I used to know and have missed.
My weight hasn't changed a whole lot. This last week my bod0.y had a lot going on with it though. I was near the end of my period where I usually gain maybe 2-3 pounds and then I also started to workout again. I was losing slowly at the start of the week and now I'm up a little bit. The weight is still lower than when I started on Monday. Could be just that I don't have my period also. Sometimes, you just have to trust the processes. Also, I had already lost about 5 pounds when I bought this course and upped my fat ratio to protein. Weight loss is not linear but a trend that you want to look at over a longer period of time. So many things can affect your weight.
Next week starts a new set of macros. I will be up a little bit in protein and down a little bit in fat. My calories are also down by 40. Phase 1 is all about figuring out your ideal protein percent. I also plan to add one more lifting exercise each day I lift.
This is the link to the Deeper State Keto Program.