35, 5, and 2

I think it's great that you're able to correspond with the author about your experiences.

Mark B wrote:I think it's great that you're able to correspond with the author about your experiences.

 Yeah, and he answers pretty damn quick, too.

*30*

BK level again today was "Lo".  I'm figuring it will take a couple more days to get back into ketosis.  I wasn't badly over consumed on carbs.  But I was much better trying to get back into ketosis on Saturday and it didn't happen.  So, it must take up to 4 days to get back into ketosis, once you get out.

I did not take a blood ketone level because I knew it wouldn't give me a reading other than "Lo".  I will restart the levels on Wednesday or Thursday.
 
This morning was my first CrossFit class of the month.  We worked on Clean & Jerks as the strength portion and then the conditioning piece was difficult and satisfying.  I never thought I'd describe a CrossFit class as 'satisfying' whether it was difficult or not.
 
Conditioning: 3 Rounds for Total Reps
1 min Push Jerks (55 lbs)
1 min Burpees
1 min Cleans (55 lbs)
1 min Box Jumps (20″)
1 min Rest
 
The Push Jerk is the limiting factor on weight, as more people can do a heavier Clean than a heavier Push Jerk.  Total reps for each round were 55, 57, & 61.  Heart rate for each round maxed at 81%, 86% and 92%.  The key thing was the stamina that running provides, as I just kept doing a specific action at a sustainable pace for the whole minute, when others were doing some...then resting.

edit:  Oh, and I was able to lift myself higher doing a pull up, too!  Not near the point where the shoulder is level with the elbow, but higher than just getting my feet off the ground. 

I did CrossFit this morning and we worked on front squats, then an arduous conditioning event of
30 wall ball shots (14 pound medicine ball)
rest 1 minute
25 wall ball shots
rest 1 minute
20 wall ball shots

Arms were tired and the legs were a bit tired.  Glad that wasn't on Wednesday.

Did yoga tonight.  Regarding carbs, I am back on the wagon, today.  I don't believe I will be in ketosis in the morning.  I did a pee stick about 6 p.m. tonight and I was not in ketosis.  For the day, I have had 1.7 grams of carbs (lowest ever for me), 144 fat grams and 137 protein grams totalling 1,875 calories.  Fat was 69% and protein was 31% of the calories.

My blood ketone level, this morning, was 0.2 where 0.5-3.0 is the range for Nutritional Ketosis (NK).  Saturday - Monday were the days I was off the wagon, less so on Monday but I was making cookies and fudge on Monday for this weekend and quality control occurred.  Had I not cooked, then I would've fallen off the wagon again on Friday.

I do not know how tomorrow's run will pan out as far as the fatty acid energy availability.  And the CrossFit WOD involved about 240 single under jump ropes.

CrossFit West Houston WOD:
Part 1: 3 Rounds
50m Kettle Bell Waiter’s Walk with 30# KB (R)  [Extended arm holding KB above head]
50m KB Waiter’s Walk with 30# KB (L)
*Rest 3 minutes
Part 2: 8 min AMRAP
20 Push Press (55 lbs)
20 Heavy Russian KB Swings 45#
80 Single Under jump ropes + 5 burpees (because I can't do double unders)
*Rest 2 minutes
Part 3: Repeat your work from part 2, rounding to the nearest full round. So, I almost did 2 rounds, therefore I did 2 rounds in Part 3.

Today's food goal is to consume less than 10 grams of carbs to push me to NK.  I had gained about 4 pounds, while off the wagon, which is amazing to me on how the carbs cued things to happen that kept pounds on my body.  I have lost 2 of those pounds, as of this morning.

This morning, my blood ketone (BK) level was 0.7.  This compares favorably to my 0.2 of yesterday and within the Nutritional Ketosis range of 0.5-3.0. 

After talking with one of the authors of the book, I need to keep my BK level at or above 1.0 because "...clarity will be there and be preserved."  "Clarity" refers to my question of attaining and keeping mental clarity as the run progresses.  Under a carb for clarity plan, I would eat Fig Newtons to provide clarity during a >13 mile run or race.  I'll write more about his reply to my questions on a different post.

So, this morning's run was to be the 9 mile run.  A couple of variables might come into play on this run.  Firstly, yesterday's CrossFit workout had 240 single under jump ropes, which is a lot but not as bad as a bunch of box jumps.  Lastly, I'm in NK for the first time since last Friday and I don't fully know if my legs will have fatty acids to burn or whether my legs will be dead because my body switched to carbs, but there will be no carbs to be supplied.

Yesterday, I consumed 6.6 grams of carbs or 24 calories for the whole day.  5 of the grams came in the form of 5 ozs of cooked spinach.  Tuesday, I consumed 1.7 grams of carbs or about 6 calories.  Also yesterday, I lost another pound, so I am needing to lose 1 more pound to get back to Friday's weight.  Then, maybe, I can get back to losing more weight.

76 degree temperature with a dewpoint of 74 degrees, this morning.

8.79 miles, 2:00:39, 13:43 pace, 137 avg bpm, 152 max hrm during the last mile, 13:45 1st half pace and 13:41 2nd half pace.

1. 13.36, 128 bpm
   
2. 13:30, 133 bpm
   
3. 13:43, 136 bpm
   
4. 13:56, 139 bpm
   
5. 13:53, 140 bpm
   
6. 13:49, 137 bpm
   
7. 13:52, 135 bpm
   
8. 13:34, 141 bpm
   
9. 13:17 pace, 146 bpm
   

The legs ached a bit as a result of the jump roping, but I didn't want for the proper supply of fatty acids.  My legs never felt dead, nor undersupplied, just a bit sore.

So three days of above the new-norm of carb levels, plus 2 days of rehabilitation to a therapeutic NK level did not result in a cessation of fatty acid supply to my legs.  THAT is good, solid, n=1 information.

I sent an email to Stephen Phinney, one of the authors of The Art and Science of Low Carbohydrate Performance, and asked a question about my falling out of ketosis and a question about what I call the "ketone boost" when I lose some brain clarity, but get a ketone boost similar to a sugar boost (Fig Newton) under carb based fueling.

"1.  When I fall off the wagon and are showing blood ketone levels of "Lo" for 3 days, am I having to re-Keto-Adapt again from scratch or partially, once I get back into ketosis?"
[Keto-Adapted means I am burning fatty acids, instead of glycogen, when I run.]
Here is the interesting answer:
"The short answer to question #1 is "we don't know".  There has been precious little funding available to fund careful science to address questions like this for the last few decades.

The long answer is that brief and reasonably minor transgressions seem to be more or less forgiven.  For example, our friend and ultra-coach Peter Defty (who sells an interesting but scientifically unproven wasp extract --Vespa) tells his athletes to train on very low carb but add back 50-100 grams of low glycemic carbs the night before an event and then consume 100 kcals per hour during.  Not that this is hard science, but three of the top six men and women finishing the Western States Endurance Run (100 miles over the Sierras) last week were low carb runners following Peter's guidance."  

Question 2:  "Does the supply of ketones from the liver to the brain work like a float ball in a toilet tank, where the water in the toilet tank represents the ketones in the brain and the float ball represents the mechanism to alert the liver when more ketones are needed?"
[Ketones, when Keto-adapted, supply the brain with clarity from the liver.  And my question relates to how the liver replenishes ketones.]

His answer:
"Yes, there is feedback inhibition of liver ketone production by increased serum ketones -- ie, like a float ball.
Perceived 'ketone boosts' are likely in response to starting out with inadequate blood ketones which then rise into the optimum nutritional ketosis range.  However, if you start out with serum beta-hydroxybutyrate at/above 1.0 millimolar, clarity will be there and be preserved. 
The other nagging issue is what happens if someone goes into an intense anaerobic period when keto-adapted.  We have been told that this acutely drops blood ketone values.  The likely explanation is that high levels of muscle lactate release result in liver lactate uptake and glycogen synthesis.  Liver glycogen suppresses ketone production, resulting in transiently depressed blood ketone levels.  But when this happens, the next day, the keto-adapted state seems to be back in full force. 
Bottom line;  stay active and keep transgressions (be they dietary or metabolic) transient, and you are forgiven.  But in the end, the human body likes consistency." 

I am so pleased that I can ask Steve these questions and actually get a reply!  It helps because I don't have to guess or hypothesize about things.
Their website is www.artandscienceoflowcarb.com


On another topic, I've often wondered what my real percentage of body fat is.  The book says that the DEXA body scan is the most accurate, but costs $75-225.  There is another machine that's supposed to be within 5% of the DEXA and can be seen here: http://www.tanita.com/es/tbf-300a/
 
One of the local running stores has this $2,000 machine and charges $15 for the reading.  I got one today.  It showed that I was de-hydrated by about 32%, even though I had consumed 3 quarts of water, so far, after my 9 mile run.  Since then, I have consumed 2 more quarts.

So here are the numbers that I have copied from the print out
BODY TYPE:  Athletic  [was asked how many days I work out and I said 4-5 days a week]
GENDER:  Male
AGE:  56
HEIGHT: 5' 10"
WEIGHT: 199.6 lb.  [stepping on the scale with nothing in my pockets, shoes & socks off]
BMI:  28.6  [if you look on the BMI chart, this is the number]
FAT %:  9.3% [because I was dehydrated, the owner said to add 2%, which makes it 11.3%.  Jeez, that BMI chart sure is off a bunch.]
BMR: 7642 kJ, 1826 kcal [this means my base metabolic rate is 1,826 calories.  This replaces the 2,000 calories the government uses for everybody.  So, now I know what kind of calorie deficit I need to do, if I need to]
IMPEDANCE:  348 [should be 500 and is the water content of my body]
FAT MASS: 18.6 lbs
FFM:  181.0 lbs [fat free mass]
TBW:  132.4 lb [Total Body Water]

Wow!  I have a 11.3% fat percentage!  It's a shame I didn't get this back in February before I re-started CrossFit.  Well, if the keto-adaption continues to be the method I use, then in December or sometime, I'll get re-weighed to see how I have improved.

This is fricking awesome!

12 miles was on the agenda for today.  It was 79 degrees with a dewpoint of 74.  The pace was going to be established real early by either doing really well on pace or just do a HR pace of around 135.

If you picked a HR pace of around 135, YOU will the stuffed Elmo doll!!!!!!  Just send $15.95 for shipping & Handling to Speigel, Chicago, Illinois 60609.

12.3 miles, 2:56:30, 14:21 pace, 135 avg HR, 153 max HR during mile 6, 1st half pace 14:05, 2nd half pace 14:37.

1. 14:02, 123 bpm
   
2. 13:55, 132 bpm
   
3. 13:58, 136 bpm
   
4. 14:16, 138 bpm
   
5. 14:09, 134 bpm
   
6. 14:14, 136 bpm
   
7. 14:43, 135 bpm
   
8. 14:32, 135 bpm
   
9. 14:38, 134 bpm
   
10. 14:40, 138 bpm
    
11. 14:37, 139 bpm
    
12. 14:34, 142 bpm
    

It wasn't pretty, but I was on cruise control.  Maybe next week, I'll do the 12 miler on Thursday and the 9 on Friday.

Friday's BK level was 0.7 and today's was 0.4.  Beats the hell out of me why it's lower, unless taking it in the afternoon gives a lower reading.  But from what I've read, the levels should go up ast the day progresses.

Dear Author.....

I always thought that the water displacement method was the most accurate but technology may have changed.  I know that if some personal trainer comes along with the hand held thingy or the pinchers....the numbers are frightening!

Hey, Dot.  Thanks for typing your thoughts.  When the Tanita website specifically said the machine was within 5% of the DEXA (Dual Energy X-Ray) figure, that was good enough for me.  I'm perfectly fine with a 95% margin of accuracy against the DEXA.

Separately, my Blood Ketone (BK) level was "Lo", which frustrates me.  I either am eating a whole lot more protein grams than can be used to rebuild muscles, thereby converting the excess to sugar which lowers the BK level, or my ingestion of carbs is highly sensitive.

I've written the author to get his input on why it's difficult to attain a higher BK score.  I believe in the program and theory.  I just need to adjust something in the application.  n=1 continues.

I hesitated on doing my blood ketone level, this morning, but thought maybe it would not be "Lo" today.  So, my level was 0.3 which surprised me.  But I am working on decreasing the protein I eat to see if that bumps up my BK level under the postulate that too much protein converts to sugar and lowers the BK number.

Today I ate about 10-15 basis points less in protein, which translates to only 22% of today's calories came from protein and 78% came from fat.  I only ate 1.7 grams today or 6 calories.

I didn't do CrossFit either because I had something else going on.  This morning, I was down another pound, which is the first pound lost since July 5.  I only drank 3 quarts of water today and took an additional salt amount of 2 grams.  The additional salt intake is normal for this plan.

Morning should be interesting.

This morning, my blood ketone level was 0.8 and that is better than Monday's 0.2.  I am relieved and conditionally pleased at the increase. It's clear I can eat barely any carbs in a day.  Now, the idea today is to mirror yesterday's food consumption to see if the BK level goes up or what.

I did CrossFit, this morning, too.

Skill: Turkish Get Ups
3 x 1 R/L
Conditioning: “Cindy”
20 min AMRAP:
5 Pull-Ups (with a green band and a 18" box)
10 Push-Ups (knee push ups)
15 Air Squats

It doesn't seem like much, but doing it over and over and over again (13 times + 5 pull ups in total) is so much.  My max HR was 85% (171 HR).

This morning's blood ketone level was 1.8, which compares favorably to the 0.8 and 0.2 of the prior two days.  I actually had 10 grams of carbs, yesterday and about the same amount of protein as on Monday.

So the idea that protein < 31% of calories and carbs less than 10 grams produces a higher blood ketone level is the working hypothesis.  I need to find out if protein consumption of 20-29% of total daily calories is enough to repair and create muscle cells.  Dear Author....

This morning's BK level was 0.4 or backing down from the 1.8 of yesterday.  I wasn't home most of the day, yesterday, so it wasn't as easy to pick my own food to eat.

I did manage to run about 4.25 miles in the rolling hills of East Texas and will probably have another low BK level on Friday morning.  Didn't have the Garmin, though.

I received a reply from the author about reducing the protein % and would it be enough to re-build and create new muscle cells.  He said I should be able to rebuild and create with protein at 15% of total daily calories, based on research they have done on cyclists.  And that I should be able to fine tune it, as my body dictates.

So, my blood ketone level was 0.8, after a 0.4 for yesterday morning.  I'm getting better at figuring out if my BK level will, at least in total, go up or down.  I'm curious as to whether my BK will be +/-.02 on Saturday morning because my protein % should be 28% and 105 grams.  It's under 30%, but about 30 grams more than I think it should be.

I ran 9 miles,this morning.  My concerns were how the hills from yesterday's run abused my right quad.  During the day yesterday, there was some soreness on the right quad.  Hills and Wednesday's CrossFit jump roping might have compromised my legs a bit. 76 degrees with a dewpoint of 73 degree dewpoint and calm wind.

8.84 miles, 2:01:18, 13:43 pace, avg HR 141 bpm, max HR 161 during the the last mile, 1st half pace 13:42, 2nd half pace 13:44.

1. 14:10, 129 bpm
   
2. 13:28, 135 bpm
   
3. 13:16, 139 bpm
   
4. 13:37, 144 bpm
   
5. 13:57, 143 bpm
   
6. 14:05, 142 bpm
   
7. 14:20, 138 bpm
   
8. 13:30, 146 bpm
   
9. 12:52 pace, 154 bpm
   

Well, it was an interesting run filled with time swings, minimal muscle pain, and an interesting last 2 miles.  No idea about the wild swings in time.  Some days are diamonds and some days are coal.  The last two miles, I decided to think it was the last two mles of the marathon.  And I needed to make up some time.  With two miles to go, my pace was 13:51 and I got it down to 13:44 for the 2nd half pace.

The legs did pretty well, overall, although my right calf (or top of my achilles) was aching just a teensy weensy bit.

I'm also down another pound, 18 in total.

Ah, humility.  Swallow thy crow with a smile on thy face, for thy readers will laugh without legitimate contempt.

My blood ketone level this morning was 1.8, up from 0.8 of yesterday's BK level.  A prediction that a change of +/- 0.2 was a wee bit off the mark.  It's been written in the book that an endurance activity will raise the level throughout the day.  Still, yesterday's 28% protein content at 105 grams was the number and my carbs were 1.7 grams which is about 6 or 7 calories.  It might could be that I could be combining the carbs and protein as one number to be split how I see fit, as long as the fat gram percentage is 70%.

Water and salt are important additives throughout the day.  I consumed 5 quarts of water and the 2 grams of salt (a rounded 1/4 teaspoon) yesterday, as well.

I have no residual soreness from this week's activities.

This morning's blood ketone level was 0.4, which is down from yesterday's 1.8.  Last Sunday, it was Lo, so I'm feeling good about it.

Blood ketone level was 0.5, this morning.  I had a hamburger on Sunday, but only had half a bun.  I was glad the BK level did not drop.

I'm finding a few low carb & running/triathlete related websites that I'm reviewing like runketo.com and bengreenfieldfitness.com

I'll be doing another four weeks of CrossFit before starting marathon training for Houston.

My weight has been pretty stationary the past couple of weeks.  Had I not gone to obtain my fat percentage on July 11, I would be beating my brain as to why it has not dropped.  But since my muscle mass was measured at 180 pounds and I weigh 193, today, I guess I can't lose too much more weight.  I would imagine a couple of weeks after stopping CrossFit that I will lose a little weight as my muscle mass will be dropping a bit.

My blood ketone level increased to 0.7 from 0.4.  Of course, I'm pleased, especially since I increased the carbs to 10 grams.  It's beginning to look like if I can keep the sum of carbs and protein to below 30% of total calories, that my BK level does not decrease.  Yesterday's percentages was 72% fat, 26% protein and 3% carbs.

I did CrossFit, this morning, and front squats was the strength piece.

Strength: Front Squats
Warm-Up Sets: 5 x 45%, 5 x 55%, 5 x 65%
Work Sets: 5 x 70%, 5 x 75%, 5 x 80%
105 pounds was the basis.
Conditioning: For Time
20-18-16-14-12-10
Double-Unders  (Single unders - 3x the amount, so 60-54-48, etc)
Renegade Rows (no push-up, split evenly*) with 15 pound dumbbell.
My time was 7:20

I also managed to lose a pound.

Whoa, only 13 pounds of fat on a 193-pound body? That's what some would call beefcake!  

Mark B wrote:Whoa, only 13 pounds of fat on a 193-pound body? That's what some would call beefcake!  

 Thanks for coming by, Mark.  Actually, it is 11% on a 200 pound body.  But either way, I was tickled at the figure.  As much as I'd like to see that percentage to go down, I don't see it getting anywhere near 5% in my lifetime unless I get crazy on weight lifting and stop running marathons.

ounce wrote:

Mark B wrote:Whoa, only 13 pounds of fat on a 193-pound body? That's what some would call beefcake!  

 Thanks for coming by, Mark.  Actually, it is 11% on a 200 pound body.  But either way, I was tickled at the figure.  As much as I'd like to see that percentage to go down, I don't see it getting anywhere near 5% in my lifetime unless I get crazy on weight lifting and stop running marathons.

Well, if you get down to 4%, you could always try  modeling this: Borat Mankini 

Mark B wrote:

ounce wrote:

Mark B wrote:Whoa, only 13 pounds of fat on a 193-pound body? That's what some would call beefcake!  

 Thanks for coming by, Mark.  Actually, it is 11% on a 200 pound body.  But either way, I was tickled at the figure.  As much as I'd like to see that percentage to go down, I don't see it getting anywhere near 5% in my lifetime unless I get crazy on weight lifting and stop running marathons.

Well, if you get down to 4%, you could always try  modeling this: Borat Mankini 

 Yes!  I can't imagine all the people either throwing up or unable to eat anymore, if I did that. 

-30-

Alright.  Let me see if I can re-focus after that picture in my mind slooooowly leaves my mind.

This morning, my blood ketone level dropped to 0.4.  No clue as to why.  I haven't figured out why the levels change when I think I've not deviated much from the prior day.

After today's CrossFit, tomorrow's run should be rather interesting.  Swinging a heavy kettlebell really uses the quads and hamstrings, in addition to the arms.  After the workout, I walked for about 45 minutes and the start of the walk really told me that I used them on that conditioning run.

Skill: Hand Stand Push Ups
4 sets of 3-5 Reps
*Advanced – Deficit HSPU (hands on plates)
I settled for head down push ups on a box (feet on the box)
Conditioning: For Time
600m Run
30 Russian KB Swings 45 pound KB
30 Push-Ups
400m Run
20 Russian KB Swings
20 Push-Ups
200m Run
10 Russian KB Swings
10 Push-Ups
Time was 12:23