Okay, I know, it’s long due. It’s time for an update.

Children can be dangerous

After my last entry on January 30, I traveled to Arboga to celebrate my little brother’s 31st birthday (on February 2.) Since I’m not preparing for a show and only diet to reach my own goals I decided to have some social cheat meals. All I can say is that I got a lot of carbs during Saturday and Sunday. And sure, I felt like shit. I even got some cravings from getting out of ketosis. But the important thing is that I had a great time; playing with the kids and spending some quality time with my brother and my parents.

That was the good part. Two days later I was floored by sinusitis and a bacterial infection in my throat. That was the first time I actually got sick this winter, which is a huge improvement in comparison to previous winters. Well, playing with kids can be dangerous!
On February 25, after about 3 weeks of sitting on my ass, I was back in the gym with a vengeance. Since I pretty much kept to my ketogenic diet with one carb meal (150 grams) every 7:th day, my body composition didn’t really change that much during the three weeks battling infections. After being well for four days and after two training sessions, my body comp readings were actually better than on January 30!
 

Stats as of February 27, 2008:

Morning weight: 156.2 lbs / 71 kg (+0.9 lbs / +0.4 kg since Jan 30)
Parrillo 9-sites:
Body Fat percentage: 4.41 % (-0.02 % since Jan 30)
Lbs/Kgs of Body Fat: 6.88 lbs / 3.13 kg (+/- 0 since Jan 30)
Lean Body Weight: 149.31 lbs / 67.87 kg 148.42 lbs / 67.46 kg (+ 0.89 lbs / +0.41 kg)
 

Me on March 30.

During March I continued with my ketogenic diet, averaging about 230 grams of protein and 80 grams of fat a day, while keeping my carbs below 20 grams. I increased the frequency of my carb meals to one every fifth day, keeping it within the 150 to 175 grams range.
On March 28 I began introducing some carbs to the diet as a little experiment. I added about 25 grams to my workout drink and another 25 grams to my post-workout shake. I also added about 30 grams to my breakfast (quinoa). By doing this I was no longer in ketosis and I did experience some minor cravings, but nothing too bad. My goal was to slowly re-introduce carbs to the diet to let my body adjust and a few cravings don’t bother me.
 

Stats as of April 2, 2008:

Morning temperature: 36.8 C / 98.24 F
Resting pulse: 60 BPM
Morning weight: 157.74 lbs / 71.7 kg (+1.54 lbs / +0.7 kg since February 27)

Caliper measurements:
Chest: 1 mm (-0.1)
Abdominal: 3.7 mm (+0.7)
Thigh: 4 mm (-0.5)
Bicep: 1 mm
Triceps: 2.7 mm (+0.7)
Subscapular: 4.5 mm (-0.5)
Suprailiac: 2.5 mm
Lower back: 3.7 (-0.8)
Calf: 1 mm
Midaxillary: 2.5 mm

Body fat calculations:

Parrillo 9-sites:
Body Fat percentage: 4.13 % (- 0.3%)
Lbs/Kgs of Body Fat: 6.51 lbs / 2.96 kg (-0.37 lbs / -0.17 kg)
Lean Body Weight: 151.23 lbs / 68.74kg (+2.81 lbs / +1.28 kg)

Me on April 4. Beginning to hold some subcutaneous water.

A week after the introduction of some carbs I bumped the amounts to 40 grams in the morning, 30 grams during my workouts and 50 grams in my post workout shake. On rest days I simply spread about 100g of carbs from quinoa and potatoes somewhat evenly among my first four meals of the day, keeping my last two protein and fats only. This time I noticed some water retention and energy loss. My body was simply used to ketones for fuel and was somewhat reluctant towards my introduction of carbs to the diet. On April 5 to 6, I attended Muscle Tech Grand Prix as a photographer and a few days later I was down with a cold; which within a few days turned into a bacterial infection. Fortunately it stayed above the throat, only keeping my nose clogged and giving me some headache. I did however take 10 days off from training in hope of a quick recovery. But on April 17 I’ve had enough and resumed my training at the gym. And yes, I switched back to my ketogenic diet again. About two days later I was back in ketosis and my energy levels increased dramatically. On the third day I also noticed quite a loss of subcutaneous water. I’m still fighting the cold and the infection though, and it’s getting better.
 

Me on April 21. Back in the gym again – and back in ketosis.

Stats as of April 21, 2008:

Morning weight: 157.96 lbs / 71.8 kg (+0.22 lbs / +0.1 kg since April 2)

Caliper measurements:
Chest: 1.2 mm (+0.2)
Abdominal: 4 mm (+0.3)
Thigh: 4 mm
Bicep: 1 mm
Triceps: 2.5 mm (-0.2)
Subscapular: 5 mm (+0.5)
Suprailiac: 2.5 mm
Lower back: 4 mm (+0.3)
Calf: 1 mm
Midaxillary: 2.5 mm

Body fat calculations:

Parrillo 9-sites:
Body Fat percentage: 4.31 % (+ 0.18 %)
Lbs/Kgs of Body Fat: 6.80 lbs / 3.1 kg (+0.29 lbs / +0.13 kg)
Lean Body Weight: 151.16 lbs / 68.71kg (-0.07 lbs / -0.03 kg)
 

Me on April 21. Ready for a set of high-reps post-fatigue hammer curls after finishing a set of barbell curls. Yes, I’m currently on a 4-split – Bodybuilding style.

After four days on a ketogenic diet and three training sessions I’m pretty much where I were two weeks ago before I caught the cold. The experiment with re-introducing carbs seemed to have affected my subscapular reading the most (the notorious insulin sensitivity site.) I guess I will stick with a ketogenic approach a little longer. The key to function and feel energetic on a ketogenic diet is to be in ketosis long enough for your body to adapt to a ketogenic state that is glycogen sparing. This is why regular ketogenic diets with weekly 1 to 2 days carb-ups sucks – they prevent you from entering a glycogen-sparing state. Since I’ve been in a glycogen sparing state most of last autumn and winter as well as January to late March of this year, my body is used to working most effectively with ketones – and I feel great and have lots of energy and a good pump in the gym as a result. This time I should be able to reach that state pretty quick and then I will maintain my glycogen stores with my usual weekly carb meal of 150 to 175 grams. Once I’m sure I’ve entered a glycogen sparing state again I will increase my protein intake somewhat and see if I can’t build some more muscle mass. Once you’re in a glycogen sparing state, you can increase your protein intake without dropping out of ketosis. On a ketogenic diet I usually shoot for 1.5g of protein and 0.5g of fat per pound of body weight. I will probably raise this to 2g of protein and 0.75g of fat per pound as a start. If I need more “calories”, I’ll bump the fat to 1g per pound.
As of now, I’m pretty content with my level of body fat. I would like to get most readings closer to 2mm though, so we’ll see.