Current regimen:
DIET (Ketogenic)
Here's what I eat on a typical day:
Breakfast: 3 organic cage-free eggs, 40g of 85% dark chocolate (1/3 to 1/2 of a typical bar), tablespoon of coconut oil
Snack: couple handfuls of mixed nuts (almonds, pecans, cashews, brazil nuts, hazelnuts)
Lunch: large serving of chicken salad (trader joes canned chunk chicken, organic mayonnaise), large salad with baby spinach, romaine, random veggies, and 4 tablespoons of olive oil & red wine vinegar dressing, tablespoon of coconut oil
Snack: more mixed nuts
Dinner: two 1/4 lb 85% lean hamburgers (organic beef), covered with a large amount of guacamole and a couple teaspoons of salsa, large serving of vegetables (brocolli, green beans, asparagus, mixed veggies, etc) covered in olive oil, tablespoon of coconut oil
Beverages throughout the day consist of water, green tea, white tea, rooibos tea and hanson diet soda (sucralose sweetened). I estimate the total calories to be in the neighborhood of 2500-3000 calories. I am 6'6" tall, was 195 lbs initially and am now 190 lbs after 4-5 weeks on this diet. Lost weight I attribute to water and fat -- I have never been this lean in my life, but have not lost any strength and may have even gained a small amount of muscle. I lost most of the weight in the first two weeks, and have not noticed any significant change since then.
Other foods I eat include celery sticks filled with almond butter (I eat this all the time), all kinds of omelets, bacon, egg salad, stews or soups (combining meat with non-starchy vegetables), olives, avocados, any non-starchy vegetables, small measured servings of berries, any kind of nut butter aside from cashew and peanut which are both too high in carbs (finding ways to eat it without bread is the challenge), cobb salad, organic hot dogs w/ mustard, any kind of meat. I try to ensure that all of my meat, eggs, and dairy products are organic, otherwise these items will not be very healthy to consume due to pesticide/chemical residues accumulated in the animal fat.
SUPPLEMENTS
30min Pre-Breakfast
Geronova Research Bio-Enhanced K-RALA: 600mg R-ALA (from some larger quantity of Na-RALA)
Breakfast-
AOR Ortho-core: 2 capsules
NOW Silymarin Milk Thistle Extract 2x: 300mg
NOW Green Tea Extract: 400mg (200mg EGCG)
NOW Grapeseed Extract: 100mg (w/ 320mg Vitamin C)
NOW Tru-C BioComplex: 200mg Vitamin C (400mg amla extract, 50mg rutin, 20mg rose hips)
NOW Astaxanthin: 4mg
NOW Ubiquinol CoQH-CF: 50mg (w/ unknown quantity of d-Limonene)
NOW Vitamin D: 2000iu
Jarrow Borage GLA-240 + Gamma Tocopherol: 240mg
Jarrow Methyl B12: 1mg
Jarrow Toco-Sorb (mixed tocotrienols): 60mg
Jarrow MK-7 (Vitamin K2): 90mcg
Doctor's Best Acetyl-L-Carnitine: 500mg
Doctor's Best Benfotiamine: 150mg
Doctor's Best French Red Wine Extract (BioVin): 60mg
Kyolic Aged Garlic Extract Extra Strength Reserve: 1200mg
Natural Factors RxOmega-3 Fish Oil: 200mg DHA, 400mg EPA
Metagenics FolaPro (L-methylfolate): 800mcg
Lindt 85% Dark Chocolate: 40g
Trader Joe's Plain Kefir (sweetened w/ stevia + vanilla extract): 8oz
Lunch-
AOR Ortho-core: 2 capsules
NOW Green Tea Extract: 400mg (200mg EGCG)
NOW Grapeseed Extract: 100mg (w/ 320mg Vitamin C)
NOW Tru-C BioComplex: 200mg Vitamin C (400mg amla extract, 50mg rutin, 20mg rose hips)
NOW Astaxanthin: 4mg
NOW Ubiquinol CoQH-CF: 50mg (w/ unknown quantity of d-Limonene)
NOW N-Acetyl-Cysteine (NAC): 600mg
Doctor's Best Acetyl-L-Carnitine: 500mg
Doctor's Best Benfotiamine: 150mg
Doctor's Best French Red Wine Extract (BioVin): 60mg
Kyolic Aged Garlic Extract Extra Strength Reserve: 1200mg
Natural Factors RxOmega-3 Fish Oil: 400mg DHA, 800mg EPA
Trader Joe's Pomegranate Juice: 4oz
Dinner-
AOR Ortho-core: 2 capsules
NOW Silymarin Milk Thistle Extract 2x: 300mg
NOW Green Tea Extract: 400mg (200mg EGCG)
NOW Grapeseed Extract: 100mg (w/ 320mg Vitamin C)
NOW Tru-C BioComplex: 200mg Vitamin C (400mg amla extract, 50mg rutin, 20mg rose hips)
NOW Astaxanthin: 4mg
NOW Ubiquinol CoQH-CF: 50mg (w/ unknown quantity of d-Limonene)
Jarrow Borage GLA-240 + Gamma Tocopherol: 240mg
Jarrow Toco-Sorb (mixed tocotrienols): 60mg
Jarrow MK-7 (Vitamin K2): 90mcg
Doctor's Best Acetyl-L-Carnitine: 500mg
Doctor's Best Benfotiamine: 150mg
Doctor's Best French Red Wine Extract (BioVin): 60mg
Kyolic Aged Garlic Extract Extra Strength Reserve: 1200mg
Natural Factors RxOmega-3 Fish Oil: 400mg DHA, 800mg EPA
Trader Joe's Pomegranate Juice: 4oz
Bedtime-
NOW Vitamin C: 500mg
NOW Magnesium Citrate: 500mg
Jarrow Zinc Balance: 30mg Opti-Zinc (2mg copper)
Jarrow Taurine: 2g
Jarrow Ashwagandha (Sensoril Extract): 450mg
Culturelle Lactobacillus GG: 10 billion CFU
I was taking arginine and histidine before meals to address the postprandial glucose surge of a typical diet; these are not necessary on a ketogenic diet IMO. I was also taking Carnosine which I will probably not continue due to high cost and questionable benefit. I do still take benfotiamine, 150mg with each meal (450mg daily), because there is so much evidence of positive effects in human trials. The glycation process may be better controlled and proceed more slowly on this diet but it remains a problem nonetheless. I want to add pyridoxamine too but am looking for a cheaper source than Jarrow Pyridoxall (I am going to ask Paul Wakfer where he obtains his) so I can take a substantial dosage.
EXERCISE
3 day weight-lifting schedule: Upper-body Push, Upper-body Pull, Legs & Abs. Repeated endlessly with occasional 1 day breaks.
Walk 30 minutes every weekday to and from work. Jog 15 minutes on treadmill on most days.
RECREATION & LAUGHTER
The Daily Show
Colbert Report
Battlefield 2 on the PC
Read fantasy novels (dragonlance etc)
Spend time with my fiancee
Edited by FunkOdyssey, 17 June 2008 - 02:58 PM.