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Week Two of Deeper State Keto!
This is my week two on DSK. I lost some more weight and I stayed on track. There were a few days where I saved a lot of my food at night accidently and it was a little hard finishing it. Yet, I did finish it. :0)
Monday: Day 8
Food
Breakfast: Butter Coffee
Lunch: Chorizo Goat Cheese Frittata
Dinner/Snacks at home: 1 Macro Muffin from Keto Connect with 1 T butter. Sausage Jerky Links. Fatty coffee and tea.
Tuesday: Day 9
I had off today from work, so I made one large meal. It was pizza! I did some work on the computer and played around with fat bomb recipes. Also, since I enjoyed my ground up beef with liverwurst last week, I made this burger for a meal prep. I never thought I would eat liver and here I am eating it like it's no big deal. haha
Food
Breakfast: Butter Coffee
Lunch: Mozzarella and pest pizza
Snacks at home: I was testing various fat bomb recipes, so these went towards my macros for dinner.
Wednesday: Day 10
Food
Breakfast: Fatty Coffee with butter and mascarpone cheese
Lunch: Butter Burger with some brie cheese
Dinner: Sausage and Eggs with a fatty tea later on in the night
My Workout
This was day 3 into week 2 and I knew that I had to get a workout in even though I really did not want to. lately and most of the days I work, I don't provide myself with the adequate sleep that I need. I'm good at work but when I get home I just want to be a bum, to be honest. However, by doing this course, it has definitely made me want to workout even if just for a little bit. I have all of you watching me and I want to make the best out of my time on this course. Additionally, I really do want to get back to working out again in general. Therefore, I did an arm workout. Triceps and biceps. I also did a few abdominal workouts.
When I was done, my shoulder was pretty sore. Sore enough that I ended up icing it some. I had hoped that I found a workout that I could do at home for my triceps where I did not bother my shoulder. I did tricep kickbacks but I also wanted to add another tricep workout. Even though I was sore after, I was still really happy the workout got done.
Thursday: Day 11
Food
Today, I went to my day job and felt great all day. Well, I would rather have been home, but that's life. I appreciate that I have a job.
Breakfast: Fatty Coffee with butter and MCT oil. I knew my work day was going to be tough, so I wanted that immediate energy that MCT gives me. I use Pure C8.
Lunch: I ate the last of the Chorizo Goat Cheese Frittata
Dinner: Butter Cheese Liverwurst Burger and a fatty tea.
Friday: Day 12
Today was a two job day. Nothing very eventful happened. Near the end of the day, I started to think that I was getting sick. I did, however, post my added electrolyte keto gummies.
Food
Breakfast: Fatty Coffee with butter and MCT oil.
Lunch: Butter Cheese Liverwurst Burger and a fatty tea
Dinner: I did not plan out dinner but I made it fit into my day. I got some sliced deli roast beef, creamy Havarti cheese and 2 slices of precooked bacon from Costco.
Snacks: The rest of the night I had some fat bombs, fatty tea, and had room for more bacon.
Saturday: Day 13
Well, my thoughts of being sick were confirmed when I woke up. I felt sicker. Happily, I did not have work until 5pm. I had my breakfast and did some work on the computer. My husband forgot his sunglasses at home, so I brought them to his work a few hours of being awake. (He works outside sometimes.) When I left, I hit up some rummage sales and got a few things. One score was a pair of jeans for $1. Hello, no saggy butt pants. haha
Once home, I took a nap, since I was tired and figured it would help the sickness. Got up and had some coffee. I planned to do legs before work at 5 pm yet, I hit the snooze more than I wanted.
After work, I had a fat bomb, as I was getting hungry and some coffee. Then it was leg day. Or leg night, I should say. Leg day wasn't as bad as the first day, where I wanted to cry. Yay to that. I also added abdominal work after legs tonight. Every time I do a muscle/lifting workout, I plan to do abdominals as well. Yet, I won't this Sunday when I do back and shoulders, since I just did abs tonight.
Mostly ate only fat until 7 pm and I was 100% fine. I didn't eat my biggest meal with protein until after I worked out. I ended up working out at 9 pm. Halfway through eating dinner, I got full. 🙁 However, I did finish it all! Gotta finish all of your macros for the day to stay consistent. However, I did learn to not leave around 60 grams of protein for one meal at night. I did not originally plan on having this large meal to end the day with. It just ended up working out that way.
I ended up going to be around 1 am. Yeah, I'm crazy and like to mess up my sleep schedule on days I have off. Ideally, I should not be doing this.
Food
Breakfast: Fatty Coffee with butter and heavy whipping cream. Keto Connect's Macro Muffin. The recipe is on their site.
Food in the day: Coffee and fat bombs
Dinner: Bacon Cheese Liverwurst Burger and fatty tea with collagen
Sunday: Day 14
For me feeling sick yesterday, I got better throughout the day. Yet, today, I work up feeling a little pooy still. Still, have sneezing and slight runny nose. I'm happy that I'm still functional though and don't have a full blown cold yet.
Once I woke up around 11 am, Megha and Matt from Keto Connect were doing the Deeper State Keto Q & A on the YouTube Channel, so I watched the end of that. I knew it was today but missed the memo on the time it would be. After the live, I made my coffee and watched the new videos from Keto Savage and Keto Connect, on their YouTube channels.
After sitting on my butt, I went to the garden store and cleaned the house up some. Then I went grocery shopping.
I ended up meal prepping a pizza cheese crustless quiche, which I gave the recipe on my IG account.
I did it again. 🙁 I'm eating a lot of my food later in the night. It's so easy to not eat in the day when I have the day off and I'm doing stuff. Yet, I did get up kind of late today, so there's that.
For working out, I did shoulders and back.
Food
Breakfast: Fatty Coffee. Keto Connect's Macro Muffin. The recipe is on their site.
Food in the day: Tea and heavy whipping cream
Dinner: Bacon Cheese Liverwurst Burger and fatty tea with collagen. I also had a portion of the pizza quiche and another macro muffin.
End of Week Two Measurements
Body Inches & Weight
4/23 -> 5/7
Weight: 143.6 -> 139.6
Chest: 38.25 -> 37.75
Below Chest: 33 -> 32.5
Waist (where it creases when you bend): 33.25 -> 32.75
Stomach: 36 -> 35.5
Hips/Butt: 39 -> 38.5
Right Single Thigh: 23.125 -> 23
Right Flexed Bicep: 10.75 -> 10.75
Neck: 13.75 -> 14 (I take this as the neck is just really hard to measure. lol
This is the link to the Deeper State Keto Program.
Pauline
Hi there- just wanted to let you know I am following you on your journey and very interested to tag along! Thank you for sharing. I have been listening to the Keto Savage and Keto for Normies podcast and might try the Deeper State program if it ever goes on sale 🙂
Abby
Thanks for the follow. 🙂 I really do like this program. It really makes sense to me with tapering the calories and macros instead of taking one large chunk of calories out. I'm not sure if they will ever have it on sale, as they have mentioned that before. Let me know if you ever have any questions about keto or DSK. Happy to help.
Jenna
Could I ask what are your macros are? Thanks!
Just started following you!❤️
Abby
Yes, you may. 🙂
When I started DSK they were: Fats: 160 grams. Protein: 80 grams. Carbs: 10 grams. I don't try to meet my carbs.
Now, in week three I'm at: Fats: 141 grams. Protein 79 grams. Carbs: 10 grams.
Jenna
Thanks Abby! How vital do you think it is to eat that much Protein? I try to keep my Carbs under 10g and my Fats are about 120g (maybe that’s not high enough). I do have trouble getting in that much Protein. Mine is usually @ 50-60g. In your opinion, should I try to get in more Protein? I know that’s a pretty “broad” question!????
Abby
I don't think it's vital. In phase one of DSK, we are finding our protein percent thresholds to see where we feel best. While doing this, we are also lowering our calories each week. I'll give you my extent of what I know about how much protein is needed in general, keto or no keto.
With my dietetic (nutrition) degree, we learned that the average person does not need as much protein as people think. Take your weight in kg and multiply that by 0.8 and you have your grams. For me rounding my weight to 140 lbs that is 64.5 kg, I would consume 50.8 grams of protein. My professor asked a physiology and kinesiology professor how much protein we would need even with working out. He said that we don't need as much as people think also. I think he said to maybe change that 0.8 to a 1.
I've seen various answers in the keto community and even in the non keto community.
One thing to remember for being keto, ketones are muscle sparing also. My protein may be going up each week right now, but it will be decreasing in the next phase.
You can also play around with your fat percent and see how you feel. I loved doing 80% fat when starting this course and I feel like I'm at or getting close to my protein threshold. I'm going to see how this week goes though.
Are you looking at losing weight or maintenance right now? For losing weight people, including myself, have done lower fat (still high) and said the rest of the fat percentage is from their body to fit the macros. It did help me lose weight doing that. Yet, right now I love the higher fat percent as I feel better in general, not even looking at the weight loss.
Jenna
My goal is to lose. I am so excited to follow your progress!!???? You have been INCREDIBLY HELPFUL! Thank you so very much!!!!
Abby
I'm happy that I could help. 🙂