{"id":7,"date":"2017-03-04T04:54:00","date_gmt":"2017-03-03T20:54:00","guid":{"rendered":"https:\/\/nutritional-humility.me\/oxystaging\/\/?p=7"},"modified":"2019-04-19T15:01:47","modified_gmt":"2019-04-19T07:01:47","slug":"what-i-actually-eat-ckd-keto-30-40-per","status":"publish","type":"post","link":"https:\/\/nutritional-humility.me\/oxystaging\/what-i-actually-eat-ckd-keto-30-40-per\/","title":{"rendered":"What I actually eat (CKD Keto) $30 - $40 per week (Summer)"},"content":{"rendered":"
Here I am sharing to all yet another sample of what I actually eat; from the budget range that's markedly higher to accommodate the CKD principles.
\n<\/a>
\nFrom a rock bottom $30 and all the way to luxurious $40<\/b>\u00a0per week's worth of spending - welcome to Keto once again since my brief three-week \"diet-break\" in early November 2016. This is an insightful share across a span of at least three months (Nov'16 -> Early Mar'17)<\/i>\u00a0based entirely from self-written and recorded accounts.<\/div>\n
<\/div>\n

What rationalised me to pursue and to share all these remained as one reason only - my own inner curiosity to subjectively improve anything of how I live and how I feel - both limited and stratified by my physiology and imposed socio-economical context\/s of living.<\/a><\/p>\n

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As well as obviously - to proactively share amongst those who are curious and still unaware as to how or what exactly \"Life\" - in the day of frugal and minimal Ketogenic Eating<\/i> truly entails, from day to night. \u00a0As well as how resistance-training regiment\/s CAN INDEED be made possible within the above contextual constraints.<\/p><\/blockquote>\n<\/div>\n

The noticeable increase of budget from my absolute previous article\u00a0(Keto-Pescan-Vegan) $20\/$25<\/a>\u00a0per week is due to the need to facilitate carbohydrate re-partitioning principles of\u00a0Cyclical Ketogenic Diet (CKD).\u00a0<\/b>This - has certainly been a regiment I have since throughout 2016 adopted and experimented between long\/sparse and short refeeding window\/s. Allowing me to pursue and maintain a slow but progressively improving (within sensibility & few deviations) -\u00a0strength and\/or personal fitness conditioning.\u00a0<\/i><\/p>\n

\"What<\/a>

Ranging anywhere between 0.8 to 1.8 mmol.<\/p><\/div>\n

Disclaimer<\/h2>\n
\n

1\/2 You are you.<\/h3>\n

Let me remind to all once again that when you see somebody else's \"plan\" or \"a day of eating\"; it is only there to be interpreted as an averaged-out sample<\/i><\/b>\u00a0of such a plan or a way of life. A snapshot of a day in the life of humility, resilience and of course - mild, not truly or objectively very deep - metabolic ketosis<\/b> <\/b>(technically measured under less than 1.0 MMOL via Blood metering)<\/i>.<\/p>\n

Let us also recall the tiringly obvious. I am not you. Therefore, you - are not me. Once again reciting Friedrich Nietzsche<\/a>'s memoir - \"There are no facts. Only interpretations.\"\u00a0<\/i>Whether or not CKD (Cyclical Ketogenic Diet) or even the SKD (Standard Ketogenic) is even \"for you\" requires a lengthy and timely reading from my previous article\/s,<\/a> my manuscript<\/a> and any other source\/s searchable BEYOND this blog.<\/p>\n<\/div>\n

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You are your\u00a0own<\/i>\u00a0rationale as well as responsibility for what<\/u><\/i> and how<\/u><\/i> you live.<\/p><\/blockquote>\n

Determining whether all of these is \"for\" <\/i>you\" or not for<\/u><\/i> you - inevitably and contextually varies to your own perpetual differences within socio-economical\/structural, metabolic and physiological circumstances. Next in the disclaimer comes the need for me to address this question below:<\/strong><\/p>\n<\/div>\n

\n
\"What<\/a><\/div>\n<\/div>\n

2\/2 Do supplements, BCAAs, whey protein etc already accounted for in the price tag?<\/h3>\n
\n

No. Of course not.The $30-$40 per week is the average expenditures on FOOD resources alone. Wait.... hang on I'm hearing groans already -\u00a0\"How contradictory! How is this not frugal \/ minimalist!? You cheated! You lied!\".\u00a0<\/i><\/p>\n

I see each and every \"supplementation\" - be it extra magnesiums, zinc, antioxidant recycler (eg. selenium, vit e) etc - to NOT ONLY insures against my perpetual minute inadequacies for life -<\/i>\u00a0but also see it as resourceful investments themselves.<\/p>\n

Let me ask you this - HOW LONG do any of this supplemental one off purchase actually\u00a0lasts<\/i><\/b> in terms of resource \/ consumption longevity<\/i><\/b>? One week? One month? Or just one (gulp!) as a \"snacking\" necessity?<\/i><\/p><\/blockquote>\n

...Yet I see people live on\u00a0perpetual \/<\/i><\/b>\u00a0constant desires to abuse themselves from<\/b><\/i> pizzas, doughnuts, designer brand ice creams one hour and the next. One day and the next. Beyond just food - I wonder how they perceive other things as \"wants\". One brand new TV over another. Next translucent iphone.....Or perhaps their greed - being confused as meritocratic pursuit\/s? Their one empty apartment investment to the next and the next....ah, La Dolce Vita.\u00a0<\/i><\/p>\n

Furthermore - I am also aware of those at a discomfort immediately upon hearing the word \"supplements\"; quickly dismissing as though they \"do not need\" any of it further.<\/p><\/blockquote>\n

<\/a><\/div>\n

\"Supplement\" and \"Food\" coexists together on the same coin. However, you can only look at one side of the coin at any one time within a given moment. Is what you are eating will suffice this moment, this purpose or context?<\/b> Perhaps yes, but only at this given time, circumstance and context.<\/p>\n

...But perhaps not quite so in another moment, time and again -\u00a0CONTEXT.<\/a><\/u><\/i><\/b>\u00a0So flip the coin over. Now see what you are missing. I don't care how \"healthy\" you are by institutional, or entitled belief\/s - macro AND micronutritional gaps are inevitable in any human dietary paradigm. Even if you're an athlete.<\/a> I'm cocky. I know. But that is grim reality.<\/p>\n

So what fills in these gaps of ensuring your diverse micro-perpetual contextual<\/i>\u00a0needs are met? Supplementations<\/i><\/u><\/b>. Supplementations are there to supplement your on-going LIFE<\/i> inadequacies against any cellular energy expenditures, repair and maintenance.\u00a0Full stop. End of story. For life.\u00a0<\/i><\/p><\/blockquote>\n

I don't care if you are amongst many \"purists\" believing we should never take an extra synthetic vitamin or a mineral. \u00a0But just consider our present and impending - reality of environment and consumption abuse from overall GROWING FOOD DEMANDS. What do you say about our soil minerals being depleted<\/a> upon where all of our food grows?\u00a0<\/i>
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\n<\/i>If you think overpopulation is not a problem, well\u00a0inevitably - it IS a problem. Full stop.\u00a0<\/a>I am not simply saying to gorge on tablets<\/i>. Be sensible. Take only what you feel you need. Write<\/i> down how you live<\/i> and consume<\/i>\u00a0throughout life. Therefore, the costing\/s as expressed in this article do not account for the additional expenses of micronutrients and supplementations.\u00a0<\/span><\/p>\n<\/div>\n

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\"What<\/a><\/div>\n<\/div>\n

Monday - Friday : SKD<\/h1>\n

I'll proceed into describing my accounts chronologically from day to night.<\/p>\n

Note that throughout all images \/ photography you see for this post, you'll see a 30cm ruler placed closely to the meal's proximity. This is to show you just how small \/ large in perceptive dimensions of any given meal\/s.<\/p>\n

\"What<\/a><\/p>\n

\n

\u00a0Morning \/ Meal 1<\/h3>\n

Monday mornings usually marks the starting cycle of standard Keto for me.<\/p>\n

Typically I started the day with a half boiled water on a glass and down two (2) fish oil 1000mg caps, and 1x or 2x vitamin d tab and to ease myself for my first meal which consists:<\/p>\n

    \n
  1. One or two hard boiled eggs, depending on how hungry I am.<\/li>\n
  2. 1\/4 teaspoons of both Sodium Bicarbonate + Cream of Tartar, One or two eggs mixed with at least 35g of flaxmeal or almond meal (if I'm feeling rich!), microwaved for two minutes.<\/li>\n
  3. 25g (about two and half heaped teapoon dollops) of sour cream.<\/li>\n
  4. 7 to 14ML of spanish extra virgin olive oil.<\/li>\n<\/ol>\n

    Chicken salt flavouring mix with turmeric, bit of extra salt to taste.\u00a0Sometimes I alternatively use 30g to 50g shaved champagne leg ham\/s (your local IGA\u00ae sometimes have them on special $9.99 per KILO) to save an egg or two for other meals later on. Also two teaspoons of mayonnaise with 15-20g of butter sometimes replaces the sour cream and olive oil combination.<\/span><\/p>\n

    This breakfast tolls down to: 450 to 500 calories range average. 68% to 70% fats. 15 to 20% proteins. Zero or trace carbs.<\/i><\/div>\n
    Supplementation: 1x Magnesium citrates\/nonahydrate, 4x vitamin d 1000ius, 2x fish oils.\u00a0<\/i><\/div>\n

    Inbetween meal\/s\u00a0<\/i><\/h3>\n
    Three or four hours later, if I'm hungry I'd make a glass of warm water mixed with two teaspoons of psyllium husks and drink that under a few minutes, but not too long as it is a potent gelling agent.<\/div>\n

    If approaching colder seasons - I'd most likely rely on two shotglass of warmed chicken stocks. If whenever feeling mineral-depleted, I'd sprinkle an even mixture of himalayan and potassium lite 50\/50 salt in the warmed stock.<\/p><\/blockquote>\n

    Or otherwise - I'd usually make a cup of good ol' black tea (Coles\u00ae Ginger \/ Green tea - ACTUAL POWDER left in the cup). Or two cups of straight instant black coffees. Either tea or coffee these should be good for me until around when I'm due for my next meal usually around four or five hours later.<\/i><\/p>\n

    Supplementation: Milk thistle with taurines, magnesium citrates\/nonahydrate, CoQ10, Zinc, vitamin d, vitamin E.<\/i>
    \n
    \n<\/i><\/p>\n

    \"What<\/a>

    70g Beef liver oven baked, 2x 600g eggs with 30g coconut flour \/ flaxmeal \/ almond meal, 14 to 20g dollops of sour cream, 14 to 20ml olive oils, garlic salt seasoning.<\/p><\/div>\n

    Lunch \/ Meal 2<\/h3>\n
    \n

    An introduction of meat based proteins.<\/p>\n

      \n
    1. One hard boiled egg<\/li>\n
    2. Any protein source\/s - up to 100g of oven baked beef livers. Or 100g of economy beef mince or turkey mince (if I'm feeling rich). Or otherwise 90g tuna \/ salmon \/ sardine \/ mackerels, 45g TVP (dried weight before reconstituting)<\/i>, etc.<\/li>\n
    3. 14g to 20g (about two and half heaped teapoon dollops) of sour cream or 15g of brazil nuts.<\/li>\n
    4. 14 to 20ml of spanish extra virgin olive oil.<\/li>\n
    5. Chicken salt flavouring mix with turmeric, bit of extra salt to taste.<\/li>\n
    6. 100g to 150g of greens - cabbage, lettuce, etc.<\/li>\n
    7. 35G to 45g of generic sliced mushrooms<\/li>\n<\/ol>\n

      Sometimes if I'm really hungry I'd opt for the \"flax\/almond meal base\" like the Breakfast - 30g of flaxmeal or almond flours if I'm feeling rich with an egg mix then 2 minutes on the microwave.<\/p>\n

      However, generally - this is sufficiently replaced by a generous 150g serving of raw greens. Cabbage, cabbage, and more cabbage....Again, up to 20g of mayonnaise + 10g or 15g of butter sometimes replaces the sour cream and olive oil combo.<\/p>\n

      This breakfast tolls down to: 600 to 700 calories range average. 68% to 70% fats. 15 to 20% proteins. Remaining carbs from greens.\u00a0Supplementation:\u00a0\u00a0half to oneMagnesium citrates\/nonahydrate, CoQ10, 2x Vitamin D, Vitamin E, Aspirin 100mg (only sometimes, not every weekdays).\u00a0\u00a0<\/i><\/p>\n<\/div>\n

      <\/div>\n

      \u00a0<\/i>Preworkout<\/h2>\n
      \n

      I'd use 10g of BCAAs, and the remaining left overs of creatine + green tea or leftover coffee. More often than not<\/b>, I prefer to train with \"less\" solid things in my stomach.<\/p>\n

      If there are no BCAAs I would down teaspoon or half a teaspoon of coconut oil and off I go in the car,<\/b> not a guarantee of painless workout but no choice but to put a blind faith - that anything would do.<\/p>\n

      On training days I'd take another 100mg baby aspirin just for insurance and extra pain tolerance\/s or else I'd be looking into cycling in Cissus Quadrangalis for the week and\/or even during the weekend's refeed.<\/p><\/blockquote>\n<\/div>\n

      \n

      Training<\/h3>\n

      Effectively since January 2016 - I have adopted the classic\u00a0Vince Gironda's variation of 6x6 training.<\/b>\u00a0Limited rests (no more than 30s on all exercises except<\/b> compounds \/ squats or sumo deadlift compounds this I require up to the mid 30s).<\/p>\n

      This demands high repetitions, SENSIBLE levels of intensity - four day splits. The number of workable days vary from climate \/ season to season, I am using 4 as a close yearly average number of training days per week.<\/p>\n<\/div>\n

      I've done little to no cardio. It is only coming from my experience over ten very. long. years. That cardio (even a brief elevated hill jog\/s) only compromises joint mobility far too early.\u00a0I feel it is only far more logical to do mobility stretches\/movement adaptations instead, and start the first (of 8 or 9) exercise's set compound lifts to be slightly lighter then move on up depending on how far my ligaments can handle. \u00a0<\/b>
      \n
      \n<\/b><\/p>\n
      <\/div>\n

      I always begin with (all barefooted \/ socked) - either a barbell squat (usually low-bar position to somewhat ease knee pain), sumo-deadlifts, jeffersons or dumbell (resting on front delts \/ shoulders) based squats. For these compounds depending on the load I'd take one rep less (making it 6x5) with more resting period under 40 seconds.<\/p>\n<\/div>\n

      ... And for the rest of eight or so exercise across 45 to 55 minutes - it's no holds barred glycogen depletion working set\/s one after another.<\/i> No facebooking, no chatting, no sitting around, not even checking the phone unless if I need to skip a track or quickly read my previous workout\/s. Recuperate just under 30s and off I go to the next set.<\/p><\/blockquote>\n

      If 200+ reps worth of nine or so exercises in less than one hour is \"easy\" by your standards - or that your hips or joints are not challenged - then obviously, you are not depleted enough.<\/b> Try upping the weight. Up it to seven sets instead of 6x6. This is not a \"hypertrophy\" workout.But the main difference?\u00a0It only involves your brain ticking the seconds, and with (hopefully) plenty of grit.\u00a0<\/b><\/div>\n
      <\/a><\/div>\n
      \n
      \n

      Unlike many advocating on drinking those glucose-fested postworkout fluids immediately - I do not believe this to be as necessary as previously thought.... unless if I have been training back to my old habits on high carb, low fat (which that WILL make me hungry).\u00a0<\/b><\/p>\n

      I'd argue that normalising your overall nervous system is far more important first before ingesting ANY exogenous nutrients. I have no scientific literature to support this other than how I feel from experimenting one thing over another.\u00a0<\/b>\u00a0I always finish the workout with the same brief hip and mobility stretches at the start of training then a rinse. 15\/20 minutes later upon arriving home I'd start downing a 30g scoop of flavoured whey protein concentrate on a 500ml to 650ml water content on average.<\/p>\n<\/div>\n<\/div>\n

      As given from my negative\/adverse experience - downing a whey shake so soon without letting your nervous system and blood pressure to stabilise - does contribute to mild or even noticeable heartburn's. <\/i>Especially when driving at the sametime.<\/p><\/blockquote>\n

      \n

      Also most important to note - MINERAL DEPLETION\/s during the warmer seasons.\u00a0<\/b>I'd like to reinforce once again on the importance of chewing just a bit of himalayan + potassium 50\/50 lite salts (even just a tiny lick surprisingly works). If you at any stage felt too \"numb\" or hazed out, this is surely a sign to replenish the electrolytes. NEVER ignore its symptoms or you will be forced to deload your training to survive the 200+ reps.<\/p>\n

      YOU WILL be minerally depleted after having done 200+ reps. <\/i>Unless if you're on PEDs,\u00a0you are a false god among men\/women if you believe you aren't feeling depleted with that much training load day in and day out.\u00a0<\/i><\/p><\/blockquote>\n<\/div>\n

      That's it. No dextrose. No sugars. No postworkout cheatmeal doughnuts and tubs of icecreams (yup, even on leg days). The 30g postworkout WPC shake is usually done in about from as quick as 30 to 40 minutes to all the way an hour before my next meal below.<\/p>\n

      \"What<\/a>

      Whole egg, 90g sardines, 20ml olive oil, 10g of sour cream, garlic powder, and 100 to 130g of riced cabbage. No, not the carby \"rice\" I'm referring to.<\/p><\/div>\n

      \n

      Dinner \/ Meal 3<\/h3>\n

      More or less the same as lunch.<\/p>\n

        \n
      1. Any protein source\/s - up to 100g of oven baked beef livers. Or 100g of economy beef mince or turkey mince (if I'm feeling rich). Or otherwise 90g tuna \/ salmon \/ sardine \/ mackerels, TVP, etc.<\/li>\n
      2. 17g (about two and half heaped teapoon dollops) of sour cream.<\/li>\n
      3. 15 to 20ML of spanish extra virgin olive oil.<\/li>\n
      4. Chicken salt flavouring mix with turmeric, bit of extra salt to taste.<\/li>\n
      5. Another up to 150g serve of cabbage.<\/li>\n
      6. 35 to 50g mushrooms sliced.<\/li>\n<\/ol>\n
        This meal tolls down to: 500 to 600 calories range average. 65% to 70% fats. 15 to 20% proteins. Remaining carbs from greens.<\/i>
        \n
        \n<\/i><\/p>\n
        \n
        \n
        \n
        \n
        Supplementation: half to one Magnesium citrates\/nonahydrate, 1x Zinc \/ Selenium combo supplement, Vitamin E.\u00a0<\/i><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
        \u00a0<\/i><\/div>\n
        <\/div>\n
        \u00a0<\/i><\/div>\n
        \n

        Meal 4<\/h3>\n

        About one and half hour I will then have another meal, of course not as heavily as a standard meal.<\/p>\n

          \n
        1. A sprinkle of both cream of tartar + sodium bicarb, One egg with 25g of flaxmeal, microwaved for two minutes.<\/li>\n
        2. 10g of sour cream or 7ML of spanish extra virgin olive oil.<\/li>\n
        3. Chicken salt flavouring mix with turmeric, bit of extra salt to taste.<\/li>\n
        4. A small serving of sauerkraut \/ celery sticks \/ or just small handful of cabbage.<\/li>\n<\/ol>\n
          This meal tolls down to: 300 to 450 calories range average. 65% to 70% fats. 15 to 20% proteins. Remaining carbs from greens.<\/i>
          \n<\/i><\/div>\n<\/div>\n
          \n
          \n
          \n
          \n
          \n
          Supplementation: half Magnesium citrates\/nonahydrate, half Zinc \/ Selenium combo supplement.\u00a0<\/i>
          \n<\/i><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
          \n

          Meal 5 \/ prebed<\/h3>\n

          Last meal would certainly call for a shotglass of warmed chicken stock with 2x fish oil caps.Or otherwise, in hot summer months - up to 4 fish oil caps (2 and 2 about 30 minutes apart) before retiring for the day.<\/p>\n

          That concludes for a daily sample meal breakdown of SKD Monday to Friday.<\/p>\n

          The Refeed : 24 hours sample<\/h1>\n<\/div>\n
          \n

          Now, during saturdays and sunday - we have the refeed period.<\/p>\n

          I have well experimented different refeed windows in the past.\u00a0Once every few months. Once every few weeks. To more recently - once or twice (48 hours) every week. 48 hours is usually my preferred refeeding as given to my physiology and training scheduling.<\/p>\n<\/div>\n

          \n
          \"What<\/div>\n

          Meal 1 \"Bro-food\" Oats or cereal+milk+whey<\/h3>\n

          Classic oatmeal \"bro-food\" breakfast. Just like Mondays I started with a half boiled water on a glass and down two (2) fish oil caps, and a vitamin d tab; just to ease myself for my first meal which consists:<\/p>\n

            \n
          1. 100g of oats (once reconstituted with water and 3 mins in the microwave) = 1 large bowl of cooked oats.<\/li>\n
          2. 30g scoop of flavoured WPC.<\/li>\n
          3. Teaspoon of cinnamon.<\/li>\n
          4. Two heaped teaspoons (approx 25g) of honey.<\/li>\n
          5. 1x banana or 200ml of Hi-Lo milk (see my short thoughts on this below)\u00a0<\/i><\/li>\n<\/ol>\n

            Alternatively - I'd mix 120g of sultana bran cereal, 240ML of hi-lo milk and 20 to 30g scoop of whey (also put in a bit of creatine in the mix to encourage glycogen uptake) and eat. I'd warn anyone however who haven't eaten back these \"roughage\" cereals - you will HAVE TO prepare yourselves for some loose stools and some gas in the mean time as well, so be aware and always write down how you feel.<\/b><\/p>\n

            \n

            This meal tolls down to: easy 700 to 800 calories range on average.\u00a0<\/i>60 to 75% carbs. 15 to 25% proteins. trace fats.\u00a0<\/i>Supplementation: 1x Magnesium citrates\/nonahydrate, 4x vitamin d 1000ius, 2x fish oils.\u00a0<\/i><\/p>\n

            My (short) thoughts on using milk for refeed<\/h4>\n

            For those of you who are thinking of rebulking \/ refeeding (men or especially women) - think twice before hoarding over those GOMAD \/ Gallon of Milk A Day<\/a> protocols. Yes, it's tempting and convincing that milk actually do provide an array nutrients on the cheap.<\/p>\n

            ...But I'd say no to incorporating a full GOMAD daily. Or even 1\/2 the GOMAD PER DAY. Predominantly that most of us, including me all are; in some margin of respects - pasteurised-milk intolerant.<\/p><\/blockquote>\n

            You may have all usual predispositions towards its side effects. My side effects certainly speaks to me intensely far more on the UHT \/ Long Life boxed ones than those UHT's from the FRIDGE. <\/b>If the gas, the headaches, the excessive bloat, etc goes on far too often \u00a0- I strongly recommend you to NOTE DOWN what type and longevity of milk (box vs fridged), lactose-free- or not (lactose-free from my experience gives an \"off-tasting\" finish) before then lowering your overall milk intake.\u00a0<\/b><\/p>\n

            Try other 'easier' dairy sources to palatably volumise your food - Yoghurt is one of them.<\/b><\/p><\/blockquote>\n

            Do I still condone drinking milk? \u00a0I'd say a moderate yes to quench that creamy palatability we'd often miss during the SKD period. But milk on its own alone -<\/b> should never of course taking up the MAJORITY of all your daily refeed macros.<\/p>\n

            \"\"<\/a>

            55g sultana bran cereal, 30g of frozen berries, 120ML hilo milk, 15g of wpc powder, 7-10G of Palatinose\u00ae.<\/p><\/div>\n


            \nInbetween meal\/s\u00a0<\/i><\/p>\n

            \n

            Three or four hours later, depending on how hungry I am I will either make myself a cup of tea \/ coffee and another meal that consists:<\/p>\n