2017 Food for thoughts Keto anniversary (CKD) Part 3/3

2017 Food for thoughts Keto anniversary (CKD) Part 3/3

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This is the third and final part of my 2017 Keto anniversary feature write up. Read the first part here.

Previously I discussed my overall thoughts on training, supplementation and carbohydrate refeedings. In this section I will elaborate further questions for thought:

  1. Fruits and Fibre – My Thoughts.
  2. CKD Keto for already skinny and lean – best of both worlds?
  3. Costings – is Keto more resourcefully affordable?
  4. Terminating Ketogenic interventions – two possible reasons.
  5. Where to from here.

You are reading someone else’s in-depth account/s upon nutritional & life intervention/s spanning across ONE YEAR (combined with comparative notes and thoughts year/s prior). This is not a light reading. Don’t like it? Then go somewhere else. Pedestrian Normalcy welcomes you back with open arms. 

2017 Food for thoughts Keto anniversary (CKD) Part 3/3

Fruits and Fibre – my thoughts.

My implementation of fruits and fibre intakes are heavily periodised between few, lots and (gasp!) occasionally little. The reason being from my own (unexpected) effects on taking in between such different amounts. Determining what is the most “optimal” intake; is still an ever-present challenge.

Generally, I find that the more fibre intake I consume during refeed days – the more sluggish I feel come Monday mornings and all the way to the afternoons. This I find seems more pronounced during warmer climates.

This also somewhat resonates with fruits / fructose intakes. There are days I felt convinced as simple as eating an apple on Saturday my joints felt immediately relieved after Friday’s delirious squat session. Other days? My recovery went just so-so. Then there goes the bloating inconsistencies. On some Mondays I could’ve sworn I’m a walking water tank sludge. Other days – not so much.

Dan Duchaine; as what he wrote in BODYOPUS strongly believes the human liver can only accomodate 30 grams worth of fructose. Consider that a small pink lady apple (approx 80g) already constitutes as much as 9.5 grams of fructose.

Does this mean we should all abstain from fruits on refeeds? This remains somewhat a tough question which I don’t think there is a universally “tough” or “reliable” enough answer in return to justify any “correctness”. 

Fibre – how “rough” do you actually need it?

Our current institutionalised perception of “Fibre” as I have written in my book; is unfortunately in my opinion (and thus far physiological + metabolic interpretations) – a bandwagon-biased, red-herring.

For obvious space reasons, I will not debate my thoughts on it. There are convincing arguments for and against their relevance to human nutrition; if somewhat the opposing former offered somewhat of an interesting yet dare I say it – compelling argument/s.

My experiences with HIGH vs LOW fibre intake during refeeds and SKD days are interestingly met with both pros and cons. Do I consider Fibre a “nutrient”? No. Do I consider it a “supplement” then to any existing human diet? Yes.

But How “essential” is it for such a supplement? I’d say not by any means of it as “Ultra-Mega-Hyper-Crucially-Every-Meal-Every-Minute/Hour-Of-My-Lifetime-Thus-Far” – “essential”.

Here are such sample “repercussions”; from me having religiously (or should I say “Institutionally”) maintaining a high fibre intakes (both insoluble and soluble forms). From very bad flatulence/gas (lingering for days on end even after up to three days of SKD <35g of carbs reentry), to (surprise!) quite bad constipation, to mind-numbness / tiredness, sluggishness. And get this….mineral depletion symptoms (to think that my second year of Keto I’d be immune…). Particularly if I were to implement psyllium husks; I feel more as though as something is just “sitting” there. Rather than how I usually would expect my body to actually use everything I chew to some metabolic use.

I can see how people are attracted to Fibre as nothing more than roughage “brute-force” cleanse. But how “regularly-rough” do you want your “food”? Well, I’ll leave it to this old adage – “If it bleeds, we can kill it. 

If I could possibly offer sound advice (hopefully without me getting slapped by a vegan) – IF your bowel movement episodes felt too warm or somewhat painfully burning – then perhaps consider reducing or stop fibre intake. Begin periodizing on/off heavy/small/none fibres ON TOP of your existing vegetable intakes. Take note how you feel. That’s all I’m advising.

Does this mean I rule all fibre out completely? Absolutely not. I feel that current findings surrounding their role on short-chain-fatty acids nevertheless are still conducive to colon health. But in what optimal amounts? This likely remains to be a difficult, ensuing task as no one optimal intake is consistent from one circumstance to the next. In the meantime? – Cauliflowers, cabbage, baby spinach absolutely remains on all my plates.

2017 Food for thoughts Keto anniversary (CKD) Part 3/3

Is CKD the best of both worlds (carbs + fat mobilisation) for all skinny-fats?

In my “opinion”, both yes and no.

This answer is not meant to be “cut and dry” nor is it a black or white take-home message.

In other words, it all depends on how you interpret “Yes” as an agreeable experiences coinciding your’s circumstances towards my opinionated end of metabolic interpretation at this point thus far. However taking into account also; against other possible “No’s”; as a list of detrimental incompatibilities or insufficiencies yet to be defined / scrutinised to your existing circumstances. Be that as it may – across financial, sociological (cultural/obligatory ecosystems), and obviously – your existing metabolic & physiological conditionings profiling and of all – intuitions.

Hence, I will raise further questions below as means of readdressing and breaking the above into additional food for thoughts.


“How long have you; in your LIFETIME thus far – has ever persisted on a Standard Ketogenic intervention?”

Only a few days? Forget it. A mere week? Not enough. A month? Arguably not enough. Or Several months? Now we’re getting somewhere.

As much as Ketogenic intervention is now widely recognised (though sadly not yet in my most isolated city of the world) – they are nevertheless NOT lightly recreational. Nor are they a whimsical curiosity once-in-a-while moments and back out again. One week of SKD is NOT enough for you to fully understand every implications of changing a dietary regiment (ANY regiment) upon your daily living implications. It would ideally be at least two months combined with resistance training; which I will explain more below as my next following question down below.

If you have not fully understood every effects of low (<100), very low (<75 to <50) or theraupeutically Ketogenic (<25) carbohydrate grammage restrictions per day for less than a month straight; without ever touching a gram of starch or a gram of rice, then I am afraid that CKD is UNLIKELY yet to be a solution for you.

The reason being for this (seemingly forever) long timeframe is important because of you are strongly encouraged to self-enforce your own understanding of the above effects; should they arise. What to do if you have chest tightness, cramps, muscle tightness, lightheadedness? Magnesium citrates, Zinc and/or (start at a tiny level) of potassium / cream of tartare in your Apple Cider Vinegar drink. What to do if you feel bloated after meals? Consider digestive enzymes / betaine HCLs + Pepsin; this in my opinion is conducive to all digestive functions anyway irrespective of dietary regiments.

This period therefore; consisting of weeks, or even month/s –  are a series of constant revisions and re-evaluations for transitioning yourself to change your perception of food; to all aspects of everyday living.


Have you done any sort of weight training before? Can you keep yourself motivated towards your own self-authenticity?

Regular exercise or training is conducive to overall health regardless whether Ketogenic or non-ketogenic dietary subscription.

Cycling in between heavy carbohydrates to fat mobilisations period/s; when it is done self-sensibly right upon the individual’s physiological and metabolic intuitions – will likely becomes an inevitable, intermittent necessity. Especially given if the trainees are already somewhat inherently lean. I cannot speak for endurance athletes, as I can only speak from my experience as an individual, non-expert enthusiast.

For those who are entirely new to weight training – I’d most likely advise not even contemplating immediately  towards commencing any Ketogenic interventions at all.

Rather, concentrate on committing to the daily regiment of tracking your food/resource/calorie consumption, how much food you’ve purchased, and in what training intensity and/or lengths you can handle from day one to the next. Unfortunately this article has no space for a counselling session. I’d wager that the ultimate goal here – is  for you to understand yourself first – your early potentials first – over how you handle and tolerate carbohydrates in general throughout your day to day regiment in conjunction to your training and exercise lifestyle…And obviously a journalling on how your body composition reacts to all of this.

Next, be wary of institutionalised weight training paradigms of lifting “heavy”. If I were to reconcile my entire training history (of twelve years starting from lifting 5kg bells in a public toilet) – I am a living proof that lifting as “heaviest-as-you-can-under-short amount-of-time” each and every day – is excessively an institutionalised – egoistic gospel. Challenge yourself however you must, but do whatever exercises in however amounts just necessary to achieve efforts that you are happy, PRODUCTIVE (most important) and sensibly – safe from one day to the next.

“Bodybuilders”, or “Fitness Competitors” are only cultural, pejorative labellings. If you’re already in fear of being labelled as one; then you are already in a state of submissive inaction. Start anywhere. Go from there.

The similarity between a horse and a donkey is that they both finish at “Life’s” race at different speeds. All things die; at different speeds. If it took me twelve years to only able to do 6×5 ATG limited-rest squats at 100% of my own body weight then I am happy with it. I find no need to envy anyone else who deadlifts 350 pounds+ compromising their backs or squatting 500+ pounds only turning it to a good-morning exercise. I’ve seen them lots, yet I do not need to name “names”.

2017 Food for thoughts Keto anniversary (CKD) Part 3/3


Are you willing to take further supplementations? Are you willing to interpret chaos as progress?

Every “diet” is both sufficient AND deficient. My argument that Ketogenic is hardly recreational can seem rather fervent and intense. But I am simply reconciling what reality and survival feels like. Scarcity is imminent. If you cannot handle all of this, Ketogenic intervention is NOT FOR YOU. 

Once you are in this paradigm, you are in it for commitment and exploration resiliently over redefining what you can and as well as what you cannot do. I dare say that in ways more than one – EVERYONE WILL NEED to supplement further micro-nutrient needs regardless of their dietary subscription; all to sensibly advance their own curious potentials.

I’ve said this before and I will say this again. The word “healthy” is infinitely idealistic, misintepretively unicornian and institutionalised – bullsh*t. 

No matter what or how you use that term. It is both dismissive and insidious because being “healthy” – largely constitutes only as an end-observational-result. Rather than acknowledging the chaotic, insidious processes to get to this one same linear and static – outcome.  

All forms of life goes inevitably through some sort of processes. Can you “freeze” a process? No. perhaps save that for cryostasis if you have big bucks. Any “process” is never a static event. A process always invariably involves constant re-evaluations from one dependant element upon another. Any “process” therefore – requires re-prioritisation and utilisation of existing resources and leverages. Be it existing liver + muscle glycogens, existing ketones, mineral retentions, vitamin profiles, hormones, list goes on. …Yup also how deep your pockets go in deciding whether to repair your car or that dinner.

Hence, everything of life will invariably at some stage be met with eventual leverage scarcities. Supplementations therefore – help supplement our needs against these scarcities by providing a temporary cover for ongoing deficiencies and uncertainties.

Eating whole foods therefore alone without any further supplementation, is not enough to sustain any “Life”.

Pardon my nihilism, but it’s not unusual that mother nature will at some stage, in one way or another – wants us all to die. It’s called the effects of aging. Just as there are anti-nutrient in (gasp!) supposedly-“healthy” beans; or whether that’d be our slow and degrading – our insulin sensitivity and/or reduction of our betaine HCL /Pepsin capacity to digest food.  

This Is™ Humility - Whey Cheesecake
This Is™ Humility – Whey Cheesecake


Are you trying to gain weight whollistically?

If yes, then CKD may NOT be the best “permanent” solution. Think of it as a ritual to augment your metabolic, hormonal and cognitive – discipline/s. You are teaching your body how to survive and how to react – in times of scarcity and abundance. 

Assuming if you are really (already) lean and in that you are aiming to gain overall weight or “mass” – in many ways for practicality, and speaking based on my experience – I’d say cyclical ketogenic IS NOT suitable enough for this goal. 

I in many ways concur with Lyle Mcdonald’s thoughts as per his first written book “The Ketogenic Diet”; that not even CKD as an overall program or strategy; might be enough to raise sufficient calorie intakes for optimal weight gain. I will also to add to that from a digestive practical context that it is very difficult from my experience to eat on a surplus WITHOUT  considering additional digestive support, particularly Betaine HCL + Pepsins.

Not to mention also, financial context for you to inevitably supplement with much more needed – digestive enzymes. Obviously also, more costings for acquiring more food. Snacking on almonds, macadamia nuts and brie cheese forcibly asks you to churning out at least $70 per week. Unless if you earn a comfortable AUD$65,000+ per annum before taxation – you’d need to have at the very least $100+ discretionary spending per week all to yourself. 

My experiences dictate that if I want to gain weight, I MUST feel some sort of internal “incentive”. That incentive is simply as we all know it – is hunger.  Otherwise, forcibly eating when you are not hungry (especially during SKD portion regiment) to me is evolutionarily non-sensical, counter-intuitive and futilely dangerous to a human digestive capacity. 

The question then now also becomes, how often will you be hungry enough of a response to eat again and again? To repeat the next day? And the next? Sooner or later I can tell you thing – eating fats and proteins overtime, is no joke of a task for all endocrine and liver systems to cope.

This would largely requires secreting enough insulin at some stage amidst such goal of simply just that – “to gain weight”. I can speculate however that you can do this by raising protein intakes whilst also keeping your carbohydrates low and fats high. Periodizations between low and high intakes; then becomes necessary as you analyse and assess – your overall body composition week to week. As well as how you feel. 

I’d wager, that in the long run  your “mass-gain standard keto program” will falter as energy balance / expenditure laws will take over. Even if you DO NOT exercise on top, you will feel increasingly hesitant to eat your next normal feature meal or may even feel extremely agitated, fidgety or even restless; should you self-force yourself to skip training (no matter how painful) for an entire day all just to “gain weight”.

2017 Food for thoughts Keto anniversary (CKD) Part 3/3

Weekly Costs of Resources & Meal prepping.

Is a Ketogenic intervention cheaper or more expensive than a low-fat regiment? This is a tough one. Again, let us think pragmatically.

If you love lavishly written $50-list-ingredients per “RECIPE” food-porn-fetishes, then absolutely yes – you will only swallow your wallet faster than actually chewing your own food.

One critical proxy (as well as catalyst) that always remained towards any positivity outcomes of sustenance, fitness or wellness – is money. I don’t care how or in what manner of disagreements you or all readers may throw at me. What matters is your socio-structural degree of accessibility to qualitative resources. You or your parents, as well as your grands’ prior to your current generations; would have likely had histories of immoralities, vices, infidelity, mistrusts, violence, fights, thefts, deceptions and lies – just to survive on procuring food (and therefore – resources) on the table.

I am a living proof of sustaining just above a poverty line. And I managed to do it all within SKD Ketogenic parameters as well as leaving carbohydrate supplies for all 48 hour refeeds ably saved for multiple weekends. $50 (or if I’m REALLY rich – $60) per week to me is what I consider lavish. $30 is my absolute pauper minimum. $40 is my pragmatic but still struggling – average.

A shot above shows you an exact total overall weekly purchase made on December 14th, 2017; across FIVE (5) shop outlets, out from just under $40 CKD budget. Within about two and half hours worth of work. Specifically within the day (14th December 2017)  and timeframe of this image/photographic shoot I am still going through and rely upon last week’s residual <$40 resources and supplies such as:

  1. (Bought One week ago) still one more 12x 600g eggs to go.
  2. (Bought THREE & HALF WEEKS AGO) Approx. 150ML left of Extra Virgin Olive Oil left overs.
  3. (Bought One week ago) approx 350ML egg whites to go.
  4. (Bought One & half weeks ago) approx 400g left overs of flax/linseed meal to go.
  5. (Bought One and half weeks ago) 2x smaller cauliflower heads left overs. I initially bought four as marked-down specials @ 30 cents each.
  6. (Bought THREE WEEKS AGO) approx 400g of 4kg bulk potatoes purchase left overs.
  7. (Bought TWO weeks ago) approx. 350g of cabbage head leftover.
  8. (Bought One week ago) approx. 450g of quick oats left overs.
  9. (Bought One and half weeks ago) approx 300g cut grey pumpkin left over.
  10. (Bought One and half weeks ago) approx 350ml heavy cream left overs.
  11. (Bought One and half weeks ago) Frozen mixed berries (for my protein fluff about 10 grams used per serve).

Consider this  – an average Australian wastes/discards ONE (1) in every five (5) food grocery bags bought in any given moment of purchase. That could be every day. Three days. Or even several hours; at a time.

….Yet we hear Joes and Janes complaining about they can’t eat “well”.

For goodness F*ck.

Yes, I have my bad days.
Yes, I have my bad days.

Cooking, meal prepping and stress.

What are my thoughts so far on meal prepping on LCHF / Keto? I would say it’s still a 50/50 even pros and cons when it comes prepping each and every meal/s be it on-demand as well as preparatory regiments.

The bulk of all my meal preparation gravitated towards LESS panfrying galore in the kitchen. Whilst I still somewhat rely on my $80+ stainless steel to fry beef minces (which I then also drain its’ excess poly unsat fats with boiling water); MORE OFTEN THAN NOT – I have been reliant on using the OVEN more instead. That includes baking/cooking organ meats, chicken breasts / lean meats, manual-filleted tilapias, pea / whey protein slices /  bulk breakfast linseed + (periodical) pysllium breads.

Regardless of dietary choices (ketogenic or non ketogenic) you cannot ignore that exogenous stress are both cumulutive and ubiqutious in everyday pedestrian living. Watch and monitor your every surroundings for such predipositions. From the minutes to hours you spend in the kitchen; how you prep dozens of tupperwares, bulk batch baking/frying/cooking meats, breakfasts, lunches and dinners – these are all additional potentiators / markers to stress.

The air you breathe determines how your every system interacts and relies from one to another. Lingering aroma from that panfried meats, garlic and onions, etc all equate unfinished businesses and thus unmitigated stressors.

Upon any given day, there must be an allocated time for one to embrace serene solitary moment; away from any source of environmental distractions related with food preparation. That includes the kitchen, the utensils and the (excessive) smoke from cooking too much steaks for days on end. Try sleeping when your entire room is covered / odoured with vapours of panfried oils for DAYS to come.

If for the next couple of hours I do wish only to concentrate on my work or to abstain/rest AWAY from work, then all primal sense factors (smell being a significant portion) – should be channelled undistracted and undivided to such intents. Plain and simple.

Ending a Ketogenic intervention – two possible reasons.

Very few professionals within our circles of sensationalism today;  be it “nutritionists” or “dieticians” rarely if ever actually discuss upon how or when or why – should one seriously consider how to cease being a practising a specific paradigm of eating, nutritional intervention, or simply “diet” –  in one way or another.

Should a “Diet” become a permanent law of “Correctness”? Once again, I do not think so. Correctness is both a societal and a speculative – epidemiological hypothesis. NOT an individual one. I dare say even, that “correctness” is nothing but a form of Religion. In and of itself. For “Re” = a repeat or a pattern. And “Legion” – soldiers or cavalry for moral supremacy and righteousness crusades.


For injury rehabilitation / recovery – both metabolic and physiological. 

The first of two reasons here is perhaps the most obvious. I have stated this in my prior article (What I actually eat Winter Edition) that in the event of any serious injury – it makes not a single evolutionary nor physiological sense for any species to continue surviving in a caloric deficit COMBINED with macro-nutrient elimination.

If you still think we are hardy as rocks; that is pragmatically destructive. You can however, argue that even as simple as fasting itself is a process of autophagy; an automatic reliance of self-healing.

But does that mean you can still continue exercising whilst being injured AND fasted? Without supplementation? Feel free to try “adapting” to overtraining. 

The body should  expects its metabolic physiology and instinct to receive whatever abundance of resources and calorie intake; for it to then sufficiently assimilate for its most intended purpose. That is – towards tissue regeneration and hormonal redirection towards this recovery and rehabilitation processes. Insulin; yes, the evil “bastard” hormone, the “demon” child or the “heinous, fat-storing” criminal partner next to Leptin – remains key nevertheless towards rechanelling the body’s metabolism towards this purpose. 

The above; as per what I have felt – defenitely legitimises this need to suspend the Ketogenic intervention altogether. Only then I will resume SKD once reasonable mobility are reasonably achieved. But even then – fitness training regiments WILL LIKELY have to be lessened in overall volume/productivity and intensity to cater towards mobility rehabilitation.


Self-rationalising prophecy reason/s. 

Are you “content” enough with what you can do? Then this second and last reason may seem only optional to you.

If you are not content, perhaps take this time to remark and reflect philosophically; over we what have done so far onto our bodies. What we have achieved as a “discipline” upon the face or event – of “uncertainties”. Is there a right or wrong way on how we should sustain this element of “discipline”? That – I don’t know.

There are two sides of every coin. The Yin as well as the Yang. Active and Passive forces. Thus, it’s time for us to question our own Lives. As however we currently perceive them at their current progress of Active against Passive forces. All in the pursuit and interest – for “change” or “maintain”.

  1. Should “life” be a disciplined linearity to “change”?
    No. Because any belief of “correctness” is inherently institutionalised. All institutions carry code of beliefs or practises which are egoistically FIXED, unchanged, and politically immutable to changes of opinions. All without respect for individuality.
  2. Should “life” therefore, be a mosaic of chaotic uncertainty?
    Somewhat yes and no.

    • “Yes” – chaos provides texture throughout our human civilisation; whether we like it or not. Agreements & disagreements whether we like it or not. In order for “light” to be perceived as “brightness”, it must have “shadow” as an active reaction.
    • “No” – chaos and uncertainty destroys and undo rational cooperation, coordination, altruism and order. “Order” brings hopeful simplicity to any or all – disordered chaos. Some passiveness and submission from a citizen of any civilisation; therefore seems inevitable for any “Order/s” to take form. Whether we like it or not in other words – sacrifices are imminent in all equations of intent for change. Order is synonym for maintenance.

…Now, let us replace the word “Life” with “Diet”.

  1. Should “Diet” be a disciplined linearity to “change”?
    No. “Diet” only assumes that something; either a portion of macro or micronutrient – is either mediated or removed from any perceived  excess. Any law or rule of “correctness” that say or believe that to do this way or that way as a dietary “intervention” –  is, once again –  inherently institutionalised and still open to flaws upon individual reception of self-metabolic intuition. Institutions are leveraged from statistical and economical correctness; rather than biological respect of diversity and individual empathy.
  2. Should “Diet” therefore, be a mosaic of chaotic uncertainty?
    Somewhat yes and no.

    • “Yes” – chaos is a synonym for a complexity of active “choices”. we are living in an age of abundant choices; so much so chaotically. Yet our degrees of accessibility to such choices are never yet abundant. As soon as we are granted the opportunity of choices – it is overwhelmingly confusing having heard arguments from one side against another; coercing us to choose one but not the other. What lies as a positivity here beneath all of this competition; remains simply back to you and your mind only. In that you – have a choice to start or continue on PASSIVELY somewhere else. Starting somewhere is at least a start in and of its own self to progress for the understanding of life that much more progressively. All towards “change”.
    • “No” chaos and uncertainty is sadly an antonym (as in “against”) certainty and confidence. It is a lot easier to maintain one’s overall state than it is changing them. It is all question of confidence to decide whether to stay or revise. Without confidence, one is less active in making an informed decision for his or herself; and thus remains more or less passively indoctrinated, unchanged and of all – uncurious of ingenuity and self-authenticity. 

All the above is largely an open-ended question; that asks upon how much more “Yes’s” you convincingly agree to; in relative to also how much “No’s” you are convinced likewise surrounding how why or when – Discipline-as-linearity must either be abolished, or maintained/preserved. Tally these up and let each and every factor adds up to help you determine your decision making whether to end, to continue, or to start – a Cyclical Ketogenic intervention.

All this may seem abstract and arbitrarily conflicting; because that ironically – is essentially what compartmentalised the entire realm of what Decision-Making truly is.

You are your own interpretive universe. Me? I can’t tell you what to do. Why? I am my own proof-of-burden for my own interpretive universe. Your universe then, shall vary.

2017 Food for thoughts Keto anniversary (CKD) Part 3/3

Conclusion / where to from here?

There is much further things for me to learn. 

But one thing remains as certain. “Do what works for you” mantra still, it seems – remain as the pragmatic take home message in all of this. If the conservative method does not seem or feel intuitive to you, then by all means – CKD as a dietary protocol remains open for individualised scrutiny, readjustments and reevaluations – overtime.

But for how long and persistent would this go for? That I cannot say. I know for sure that at the very least CKD; even with weekly hypercaloric refeeds still remains just simply that – a dietary intervention. Intervention assumes that something of a factor, a reason, or rational, or condition (in my case – socio-structural / economical / financial) – is hopefully temporary.

I am yet to practise other forms of whollistic interventions, such one being under my radar of curiosity for many months since the writing of Version 1.4 of my manuscript to today – is Intermittent Fasting. I have a hunch this will proves some metabolic relevance to my needs one day; as my uncertainties for attaining enough financial means of accessing wholesome nutrition; becomes more and more undeniably – limited.

The feeling of uncertainty of resources to rely upon my own bodily reserves of energy for Survivalism after all indeed remains unchanged as simply that – a state of survival. It is neither detrimental nor beneficial as it concerns one scenario and one situation only – “What can I do in times of resource scarcities?” 


My thoughts; thus on Ketogenic interventions so far on this year of 2017 remains more or less resiliently accepted on my part and end of metabolic physiology as it is. 


….And that concludes my feature Ketogenic Anniversary writeup for 2017! Post your comments below.
2017 Food for thoughts Keto anniversary (CKD) Part 2/3

2017 Food for thoughts Keto anniversary (CKD) Part 2/3

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This is the second part of my 2017 Keto anniversary feature write up. Read the first part here.

On that first part I have discussed my overall thoughts on this second year of intervention. In this section I will discuss:

  • The Carb Refeed
    • Context & Reception.
    • Refeed Type 1/2 – 48 hour Standard
    • Refeed Type 2/2 – Delayed Refeed (40 hours)
  • Training & Injuries.
    • Training philosophy
    • Thoughts on Cardio / importance of mineral levels
    • About me / my average stats
    • Training Samples / how hard do I train?
  • Supplementation – Training
    • Preworkout
    • Intraworkout
    • Postworkout
    • What I no longer take
  • Supplementation – for SKD days
    • The crucial, the conditionally essential and not so essential
    • Betaine HCL
    • Vitamins and micronutrients
    • Minerals
    • Pre/Post/Intra Workout supplementations
  • Should you worry about Cravings or “Guilt”?
    • Pedestrian Normalcy and their frivolous ecosystem of obligations

You are reading someone else’s in-depth account/s upon nutritional & life intervention/s spanning across ONE YEAR; covering everything from psychology, supplementation and fitness training principles. This is NOT a light reading. Don’t like it? Then go somewhere else.

2017 Food for thoughts Keto anniversary (CKD) Part 2/3

Refeeds – Current Context, and Sentiment.

There is seemingly every reason justifiable; that CKD as the conservative protocol of refeeds is “meant” to be downright complicated, structured and extremely regimented. 

If after reading the above scares so much to the commoner / lay demographics; who else are we left with? Elitist bodybuilders, and/or survivorship fitness enthusiasts. Understandably – asking everyone to read Dr. Di Pasquale’s Anabolic Diet, next – Dan Duchaine’s BODYOPUS and then finally – Lyle McDonald’s Ketogenic Diet is enough to conclude that all this regiment is exclusively made for bodybuilders. By bodybuilders. (Or ex-steroid users). Case closed.

…But what of us who are willingly (and sensibly) resilient to pursue to the best of his or her fitness capacity?  I believe such regiment is not sterotypically nor exclusively confined to such constraint labels of “Fitness Competitors”. Human beings require human nutrition. After all, it is merely “FOOD” that we are trying to re-strategise and reprioritise their timely consumption towards the most ideal, opportunistic metabolic, hormonal and overall physiological – profiling and intuitions to each his or her’s individuality.

Would following these protocols right-down to the Letter “work” for “ALL” individuals, then? No.

Why? Because metabolic and physiological intuition and profiling differs from one person to the next. From one day, week, month or even year/s to the next. I will save you the overly lengthy introduction to this portion of article by me straightforwardly share with you with what “I do” instead.

2017 Food for thoughts Keto anniversary (CKD) Part 2/3

CKD Refeed Type 1/2

My Standard refeed – 48 hours Saturday from rising to Sunday bedtime.

^ The above header says it all. What you think it is pretty much equates logistically to what it pretty much means. This method; many tangents are not in line as per what the conservative method suggest.

Conservatively; refeeds are said to be taken place right “best” after your last and final – workout for the SKD week. In this case, Friday evening PM. This effectively begins your re-feeding window provided that your depletion training finishes on Friday evening but expected to CEASE refeeding strictly from 6PM onwards on Sunday evening.

This approach is somewhat not intuitively timed as specifically according to my physiology; both my profiling and intuition. My own ideal markers for such an re-feed relies solely upon how SOON my physiological hunger, degree of insulin sensitivity, glycogen loading capacity allow themselves to naturally rise altogether as a cohesive response.

I can be insulin sensitive despite at times I am also not feeling overly hungry. I can also be hungry whilst not knowing I am also at times – insulin resistant. Is it a safe bet therefore to just WASH it all down with waves upon waves of carbohydrates and sugary cereals postworkout immediately; IRRESPECTIVE of the hormonal profiling anyway or anyhow?

No. Pragmatically, that is against my metabolic intuition. Because I just simply don’t feel everything in my body to yet orchestrate itself readily enough – for such a big refeed event. 

Consider me a wildcard, but throughout this entire year (yes, almost 365 days per year) – I HAVE HAD NOT A SINGLE craving of carb-laden cereals with milk + dextrose even after hip/knee-splittingly painful training sessions.

So, when or how exactly should I know to refeed; according to my case and current profiling? The very next day upon sunrise. From here onwards I eat and refeed carbohydrates in the order of types from sunrise to evenings – more simpler source of carbohydrates (including Palatinose; that being my preferred supplemental source or simply Dextrose Monohydrates) on rice cereals, milks, whey proteins and then easing down to wholefoods and starches later throughout afternoons and nights.

CKD Refeed Type 2/2

Delayed Refeed – Saturday from early afternoons to Sunday bedtime.

Despite rare occurrences (though still happens) – whenever I felt somewhat still dull or hesitant to begin full refeed, this is where delayed refeeding comes in. Besides from starting my morning regiment no differently to any other SKD weekdays (1/2 glass of water with 2 teaspoons of MSM and 70MG ALCAR and fish oil) – my first meal being breakfast is simply a higher protein, lower fat meal with some fibre supplementation (Pysllium Husk*). Whilst still keeping somewhat at a caloric deficit.

(*See Part 3/3 for my thoughts on Fruits and Fibres. TL;DR you eat a lot of fibre supplement? Consider periodising on/off heavy intakes)

Assuming that this meal is also accompanied with plenty of fluid calories (eg. another protein shake) – these should last me well until around one PM. By then – I would be feeling more or less ready for my refeed. Depending on the season (see next below) – on hotter seasons – my first meal begins with rice cereals, some flavoured whey and milk; whilst on other cooler seasons favouring the good old “bro-foods” oats, milk and whey. Although from here onwards, one must take care to never overindulge on protein intakes.  

Periodisations between such higher vs lower intakes during refeed days; whether Delayed Or Standard versions of refeed types –  I feel – is nevertheless necessary. However on average, I would be more inclined to err on the lighter intake of proteins. For those who insisted on higher protein days I would highly advise the importance of taking digestive aids.

2017 Food for thoughts Keto anniversary (CKD) Part 2/3

Refeeds Versus Cheats. Strict versus Loose. Solid Foods Versus Liquid Foods.

There are some sensitive debates surrounding misinterpretations between what refeed days are compared to cheat days. Or how strict (less fat, conservatively “cleaner” dietary carbohydrates)  should one sets out their refeed strategy per week versus how loose (more fat, more readily-processed dietary carbohydrates). 

I have done both loose (higher fats & carb ratios) as well as stricter (lower fats) refeeds. Usually, my macros during each refeed day is at least TWICE my deficit SKD calories (up to 4000 calories). This (SKD deficit calories) is anywhere between 1900/ or even at times below 1800 calories.

Each refeed day comprises of up to 600 grams of carbs, up to 230g of proteins, and usually no more – than 70 grams of fats. 

Each climate / seasons also both dictate and impose, from my experience – digestive preferences between Solid Foods VS Liquid based Foods. “Solids” I mean / refer to as food that are whollistically just that – “solid” foods – starches, potatoes, rice, oats and other wholefood sources. “Liquids” I refer to are more or less – supplementary forms – for example – glucose syrups, with palatinose / dextrose powders, whey protein powders and low-fat dairy or non-dairy milks.

My meal preferences during colder seasons more often than not gravitates towards more solid foods on many meals (including inbetween meal/s). Where as during summers and warmer seasons – I prefer something “easier” and quicker to down. Hence that’d be easily more liquid foods; such as standard whey proteins with milk and only on occassional – fruits and fructose intakes (more on this on Part 3).

2017 Food for thoughts Keto anniversary (CKD) Part 2/3

Training on CKD intervention

Since 2016 my 6×6 training philosophy of moderate intensity load but limited rests across up to ten (10) exercises in one hour remains my fixed, unchanged regiment for all my four (4) training days per week. Mondays, Tuesdays, Thursdays and Fridays.

And how do I feel so far? I feel in many ways improved and strengthened than of last year’s. Yet Despite also unfortunately; some lingering uncertainties persist to this day –  that I am still unable to deadflift properly. This was due to my prior L5/S1 breakage episodes; effectively still somewhat preventing me from doing many compound and isolation exercises (including machines) – such as lying leg curls, conventional + sumo + hybrid deadlifts, and even smith-machine lunges.

I am beginning to realise however despite the above problems; the importance of realising few metabolic and physiological effects of climatic/seasonal transitions between hot/cold (and vice versa). Upon training and day-to-day well being.

Cardio + Heat Exposures = mineral losses.

From my experience – Cardio is both an (emotional) blessing yet also (metabolically) a curse; depending on how and when it is utilised throughout the year. Or should I say rather – knowing exactly when and where – and in what amounts to increase or decrease – as accordingly to my exposure upon various climatic & seasonal transitions from hot/cold (and vice versa).

My experiences dictate that during colder seasons, I felt as though it is somewhat EASIER to retain mineral content compared to the much hotter (and drier here; in Australian) climates. Hence, I found myself willingly able to do more cardio during winters than I do during summers.

One unchanged concern underlying all of this is the need for mineral retentions. Salt, magnesium, potassium, zinc and amongst other trace minerals. The more you exert (energy expenditure) and lose water (perspiration, urination & gut emptying) from one hour to the next – such mineral depletion events MUST NEVER be ignored. 

My advice for all who partakes in any ketogenic regiments in LABOUR-like employment settings – is to seriously consider moderating cardio exercises. Reduce whenever you feel as necessary, and only re-introduce in however succinct amounts at-a-time as necessary for as long as you can withstand your RESISTANCE training WITHOUT mineral loss symptoms. Consider periodizing on/off periods between implementing cardios into your resistance training and see where your tolerance lies for accomodating / MAINTAINING both anaerobic and aerobic performances.

Symptoms of mineral depletions can range anything from lightheadedness, general fatigue, heart palpitations, chest heaviness, feelings of unease, inability to digest foods (yes, betaine HCL + pepsin is implicated for mineral utilisation). These may not be pronounced during the early one or two days of climatic transitionary period hot-cold / cold-hot seasons.

Regardless my hunch suggests that if you already are somewhat lean (at or below 16% body fat on average); then your daily volume-depletion resistance training will somewhat suffer during hotter climates as you are likely to deplete far more minerals due to added stress upon heat exposure.

2017 Food for thoughts Keto anniversary (CKD) Part 2/3

My “average” stats.

I am a 5 foot 7 male (175 CM). Average weight after refeed days on Monday early evening (weighed preworkout @ around 6:30PM) is between 68.6kg all the way to whopping 70.6kg; again, on average. My lowest weight can be reached as quickly by Tuesdays as it plunges down to anywhere between 68 to 67.7kg. However as we’re now approaching the warmer seasons I have reached as low as 67.5kg by as fast as Monday early evening. Then towards as low as 66.4 kg by Fridays.

However, if it plunges as low as 67kg or less within just two days of SKD re-entry (or even less) – then this point is usually where I would start to get worried.

A very plausible pattern emerges in form of very difficult training experiences. From mineral depletion symptoms (joint inelasticities), light-headedness, to shortened muscle-strength failure thresholds. Whenever steep (and sudden) weight loss occurs – I would most likely revise my training strategy; either reducing aerobics to help retain mineral composition (crucially important during hotter climates / seasons), AND/or deloading further weight training to ensure injury-free days. Whilst still always try accomodating more volume resistance exercises at an intensity LOWER than my maintenance records to ensure safety.

The lowest overall body fat percentage as I myself measured via calipers across multiple websites (inbetween three-site method VS four-site methods) was 10.5% to 11.5% by Fridays. However between Mondays and Tuesdays I would still be carrying water sludges, hence obviously these would have increased anywhere between four to five percent.

Of course, these are only “average” stats. And are bound to be meaningless if it were used for future referencing for comparisons sake against another individual.

…So how “hard” do I train?

A very subjective question; as determining how “hard” one trains is completely variable to interpretations without truly locking up a trainee in sterile-laboratory like conditions. Since late February of 2017 to this day of me (publishing) this article my training regiment goes as four day training splits:

  1. Monday (Chest & Tri’s). Up to 300 reps depletion across up to ten (10) exercises up to or under 1 hour & fifteen minutes.
  2. Tuesday (Legs). Up to 200 reps depletion across up to eight (8) exercises just under an hour.
  3. Thursday (Shoulders). Up to 300 reps depletion across up to ten (10) exercises up to or under  1 hour & fifteen minutes.
  4. Friday (Backs & Biceps). Up to 300 reps depletion across up to ten (10) exercises up to or under 1 hour & fifteen minutes.

2017 Food for thoughts Keto anniversary (CKD) Part 2/3

Chest & Triceps (Uppers) Training sample

Say for a chest and triceps split day (average of maximum attainable efforts)  consists of:

  1. Cardio 100 cals under 9 minutes. Brisk walk first 60 calories then run for 40. Or during summer (to help minimise excess mineral loss) – brisk walk 50 calories at speed + incline rating of 7.5 for 4 minutes.Or omit altogether to preserve mineral retention on more hotter climates.
  2. 6×5-6 Compound – choice of either:
    • Jeffersons 25-32.5kg (each side exc. 20kg bar)
    • or corrective ATG squats progressive from 15kg to 25kg max
    • or 17.5 to 20kg dumbells-on-deltoid ATG squats.
      These being compound movements require absolute synergy from the central nervous system to every other system/s; hence this requires longer resting times (up to 45 seconds) inbetween sets. This compound exercise is repeated across ALL training days.
  3. 6×5 Incline barbell benches 20kg. Less than 30 seconds rest.
  4. 6×6 Cable crossovers 50 pounds. 15-20 seconds rest.
  5. 6×6 Standard Tricep push downs 150 pounds. 15-20 seconds rest. Attempts with 1-s pause upon extension.
  6. 6×6 Individual (each hand) dumbell tricep overhead 10kg. 15 seconds rest.
  7.  5×5 (lowered more as safety pragmatism) Standard bench bells 25kg (each arm). 20-25 seconds rest. 
  8. 6×6 Inverse tricep push downs 120 pounds. 15-20 seconds rest.
  9. 6×6 1-dumbell Tricep overhead 22.5kg. 15-20 seconds rest. 
  10. 6×6 Finishing Accessory dumbbells hammer grip standing back laterals 10kg. 15 seconds rest. 

Resting times are inbetween sets. No chatting. No Facebooking. No Snapchatting. No Self’ing. No hassling the green-eyed blondes or unicorns (if any / if yet ever) on the threadmill. Just me, the iron, and the clock. Nothing else.

So that comes to a total of TEN (10) exercises. This is just one (1) of four days of training. Up to three hundred and one reps total of workload each training day.

2017 Food for thoughts Keto anniversary (CKD) Part 2/3

Leg / lower body sample

Oh dear, everyone’s favourite day. This consists of:

  1. Cardio 100 cals under 9 minutes. Brisk walk first 60 calories then run for 40. Or during summer (to help minimise excess mineral loss) – brisk walk 50 calories at speed + incline rating of 7.5 for 4 minutes. Or omit altogether to preserve mineral retention on more hotter climates.
  2. 6×5-6 Compound – Jeffersons 32.5kg (each side exc. 20kg bar) These being compound movements require absolute synergy from the central nervous system to everywhere else; hence this requires longer resting times (up to 45 seconds) inbetween sets. This compound exercise (one of choice amongst others; see above Chest/Triceps sample) is repeated across ALL training days.
  3. 6×6 Leg Presses 180kg-200kg. Less than 30 seconds rest. Sometimes, a hamstring restretch feels required upon halfway after 3rd or 4th set.
  4. 6×6 Seated Calf Raises 60kg. 15-20 seconds rest.
  5. 5×5 Corrective ATG squats progressive from 17.5kg to 25kg max.  Less than 40 seconds rest. 
  6. 6×6 Leg Extensions 60-65kg.  15-20 seconds rest.
  7. 6×6 (as accessory workout) Inverse tricep push downs 120 pounds. 15-20 seconds rest.
  8. 6×6 Finishing Accessory dumbbells hammer grip standing back laterals 10kg. 15 seconds rest. 

That’s it as average samples regiment.

Do I have bad days? No sh*t, Sherlock. Many days and times whereby I had to accept forgoing entire corrective ATG (Ass-To-Grass) bar squats and resort to use dumbell squats instead for easing my L5/S1 pinches. Hence, if you think you can do “better” across all margins; without morphine or doses of Aspirin or Cissus or ridiculously expensive SAM-e for joint pain support – then oh what joy – I’m happy for you.

Thankfully, I don’t feel the need to envy anyone else apart from my own reconciling of what I can and cannot do.

2017 Food for thoughts Keto anniversary (CKD) Part 2/3

1/2 Supplementation on CKD – training

Now we get to the next big chunk of this feature writeup – surrounding supplementations. First up, surrounding training.


The most significant changes to my preworkout regiment this year; particularly from winter onwards – would simply be those surrounding No-Tropics. Otherwise, periodisations between black coffees and teas, with 3 to 5 grams of creatine monohydrate, and then up to 100mg of ALCAR remains as my “standard” stack.

Occassionally, I would also rely on either a baby aspirin (100mg or even just half) or a Coenzyme COQ10. Aspirin felt more required to me during hotter seasons than they do on colder seasons. If I am REALLY depressed or just having such an extremely tough of a day – I would take BOTH Aspirin and COQ10. 

During winters I would also consider incorporating nitric oxide boosters. I am still to this day clinging on to my expired (yes, you heard that right one year expired) L-Arginine just fine and still alive to this day, or my recently acquired L-Citrulline mallate. Two Grams downed with the coffee stack usually suffice. 


I usually only bring my fluoride filtered water with some extra pinch of creatine monohydrate. Not a lot but just a pinch. I feel that this is somewhat helping me to at least maintain existing records reasonably well across all push and pull exercises. But other than that, the water fountain – is my only saving grace. On summers I could chug up to two and half whole litres of water within this training session alone; depending on length, intensity and overall difficulties of my entire day.


I am convinced that this year is the year of protein fluffs. First off, most (if not all) credit should be handed over to Martin Berkhan @ Leangains.com; him being I believe the sole inventor of Protein Fluffs. Seriously, this should have been patented a long time ago.

2017 Food for thoughts Keto anniversary (CKD) Part 2/3

My postworkout regiment simply consists of downing 4 to 5 grams of unflavoured pea protein (yes, unflavoured) with another 80mg pinch of ALCAR on half glass of water. Few minutes later then, I will have my protein fluff which consists of the following:

  1. No more 12 grams of whey protein powder (equating to anywhere between 7-9 grams of protein content).
  2. 2 grams of Xanthan Gum.
  3. No more than 30 grams of DIY pumpkin puree.
  4. No more than 10 grams of frozen mixed berries.

I have recently been trying Guar Gum in place of Xanthan Gum with some success, if somewhat disappointingly lacking its volume when left for storage overtime. Also Guar Gum takes significantly longer for the entire mix to thicken up. Worse stilll – it doesnt retain its fluff at all if you store in the fridge as it turns back to liquid gunk in a matter of just one or two hours. I find that Guar Gum produces a more “warmer” or “velvety” taste than Xanthan’s “cloudy” taste however, and this pretty much sums up the only advantage over Xanthan’s.

I may yet to write another know-how post on these at a later date.

What I no longer take.

2017 Food for thoughts Keto anniversary (CKD) Part 2/3

Commercial preworkouts.

All these glossy packaging filled with exotics like HMB, Gugula extract, Beta Alanines, Agmatine Sulfate, AAKG, high dose B12, Niacins, B complexes, Vitamin C, to name a few;  still nevertheless remain feasible for use. But my bottom-line conclusion of them remain as more or less – a non-essential “novelty”.  Are they feasible therefore for use every single training day? That entirely depends on how affordable you think it is. And how reliant you feel or how convinced you are to these extra supps.

I have remained (to the best of my memory) completely free of such intake of commercial preworkouts for a good ten (10) straight months. Perhaps this is largely due to a self-discipline and abstinence; because quite frankly, they are quite expensive.

I no longer feel incentivised to use such preworkouts even during days where I am truly struggling and performing far below my previous records of all push, pull and lift exercises. I neither feel regretful nor I am ecstatically happy with or without glossy preworkouts.

If however some insists on taking or contemplate on taking them – consider supplement periodisations. Have three weeks to fully gorge yourself on supplements. Then compare yourself (in writing/journalling) for another three weeks without and try to perform to the same capacity.

BCAAS / Branched Chain Amino Acids

I have periodised on/off BCAAs short, mid and long periods throughout this year – with some clear pattern – that at least as per to my physiology – I believe I perform better without it.

There is some evidence for concerns surrounding their debilitating effects on brain chemistry. Leading to depressive-like symptoms. Whilst I may not feel exactly as terminally depressed; but I felt incredibly tired and sluggish on MANY more days whereby BCAAs are used as preworkout than those days I am WITHOUT BCAAs.  Some studies even suggests its DETRIMENTAL, depressive effect on overall training performances.Indeed there were times whereby I felt so mentally exhausted, it took me literally almost two full minutes of recuperating between a lat pull down set to another.

More often than not, BCAAs gave me that endless “tunnel” vision. People may mistakenly think of this as a “benefit” as though it is interpreted likewise as a narrow-minded “focus”.

But my physiology interprets this as a tunnel-mindset that never seems to end as the “light” at the end of it all – seemingly gets further and further away from me.

Of course my opinion are my own experiences; and should never be taken as a rule. I recently read one study that seemingly suggests the opposite – people who have (existing) major depression have much LOWER circulating BCAAs than their control group. Irrespective; the final answer lies within the individual back to his/her willingness to periodise this and see if any beneficial effects arise upon using them.

2/2 Supplementation on CKD – General Days (SKD)

Next, here are my thoughts surrounding my usage of supplementation during weekdays.

The crucial. The essential.

Digestion Enzymes = Betaine HCL + Pepsin + optional others (papain, amylase, bromelain,etc).

I can honestly say; stomach acids + PEPSIN is the most indispensibly important and crucial supplement nobody talks about within any Ketogenic or LCHF interventions. From assisting mineral absorption to protein breakdown, they are convincingly inseparable to digestive health.

Vince Gironda may have died from heart disease. But his advice on betaine HCL’s and his belief upon how proteins MUST be eaten separately away from carbohydrates – indeed sound interesting. Ever since I began using betaine HCL (with pepsin) or any other enzyematic formulae with at LEAST some given HCL somewhere within it, I felt incredibly relieved and almost free of any digestive upsets akin/mimics to those of mineral deficiencies – from heartburns, palpitations and general feeling of unease particularly during and after SKD meal/s. 

The only cons and drawbacks however, are their periodical investment costings. If supplies run low; I must resort to dietary means eg. sauerkrauts and apple cider vinegars. I may yet to write another post exclusively on this at a later date.

For those who are new to taking Betaine HCLs, keep in mind that you must only take this in presence of first few bites of food; preferably those containing at least 15 grams worth of protein value. If the thought of seeing typical dosages anywhere between three to six tablets of Betaine HCLs per meal sounds unsettling; keep in mind that everybody varies in their state of HCL secretion.  I find that I am only needing no more than two whole HCL + Pepsin tablets per meal (consisting 250MG betaine HCL + 50MG per dry tablet) .

The only times I feel the need to take LESS is during my re-feed days. This is where carbohydrates needs to do its course on a somewhat alkaline setting (though of course still open for debates). Although quite frankly, I feel somewhat better regardless with some digestive support irrespective of dietary and/or macro settings.This includes also whereby I am met with meals with mixed/ISOCALORIC macro nutrients – I still would most likely rely on taking one anyway regardless to get the same benefits. 

Magnesium, Zinc + potassium hack/s

It is a inconceivably difficult task for me to outline each and every one of their implications to (perhaps) all enzymatic reactions. You can safely bet that almost any biological, chemical, hormonal, methylation, polypeptide chains to singular amino-acid to then brain neurotransmitter pathways; and chances are, these three minerals are almost always inseparably involved somewhere in each pathway.

Without a doubt, nobody ever in their right mind should ignore the importance of these minerals. Beyond other trace minerals such as Copper and Iron, the most relevant at hand here on Ketogenic interventions are magnesium, zinc and potassium.

For magnesium intakes, besides from taking up to three whole tablets of my preferred magnesium citrate nonahydrates (or if I’m really broke at times – just Magnesium oxides + cheap chelate combo) I always start the day (after upon brushing the teeth) by applying my own DIY magnesium oil on torso and lower limbs. To make this oil get three cups of distilled water (about $2 per huge 2kg buckets from Woolies), bring to a boil, then turn off the heat, pour in two cups worth of magnesium chloride flakes and stir until dissolved. Cool to a reasonable enough temperature into spray bottles. 

Zinc, is one that may need individualised separate intakes away from other minerals. As it interestingly may compete with the uptakes of calcium. Zinc is closely implicated also to Betaine HCL production; again an undisputed necessity. I usually take an ordinary chelated zinc (as it is the most affordable to me) during inbetween meals or at least an hour and half after meals. Even though chelated zinc (or especially zinc oxide) are poorly absorbable forms, it’s still somewhat better than nothing. Although if you can afford it, go for Zinc picollinate.

Potassium perhaps is the most difficult to maintain optimal intake. My sources pretty much remains unchanged from dietary intakes of baby spinach, pumpkin purees (small amounts within carb tolerance) and plenty of turmeric. A “hack” I recently been slowly adopting is using a tiny pinch (no more than an edge of a knife) of CREAM OF TARTAR / Potassium Bitartrate into a warm glass of apple cider vinegar and sip that inbetween meals. This MUST be taken with caution however; that TOO MUCH potassium may also cause an electrolyte imbalance and will confusingly produce the same symptoms as TOO LITTLE. Consider rebalancing with (once again small amounts) of Sodium Bicarbonate / baking soda instead of cream of tartare.

Multivitamins, COQ10 (and others)

Believe it or not, it is increasingly difficult to find a multi vitamin without any suspecting sucrose, glucose, tablet/capsule additives (even gluten is found on CENTRUM® A-Z brands) added sneakily under the ingredients. My (only) available and affordable choice has remained static for almost one & half years – being the Natures Way multi-vitamin with Spirulina (200 tablets with pricing fluctuates between $9 all the way to $15). However, should there is none available in the shops; I would resort to at least rely on just some extra B-Complex formulas.

Despite ongoing incessant fears of our deficiency epidemic; Vitamin D is where I would advise proceeding with some caution. I for one to do not believe to seriously maintain a very high Vitamin D intakes all year around (INCLUDING hot summers) without its one reliant precursor for calcium mobilisations -the elusively important Vitamin K2. Unfortunately, supplemental K2 can be elitistly expensive. As for the Vitamin D itself; I take anywhere between at least two (but rarely no more than 3) tabs equating 2,000 to 3,000IU during hotter climates, but during winters is where I would emphasise anywhere up to 6,000IU a day. On almost all feature SKD meals – I always try to ensure that parsley (K1 variant) is used on my meals to help offset excess calcification, and not forgetting also – solid cheddar cheese intakes for their K2 variant.

Keto or not Keto – liver health is implicative to everything else of our physiological functioning. Far from being a detoxifier – don’t forget also that the liver is a processing factory for all amino acids and glycogen + ketone utilisations. Milk thistle and organic sulfur MSM powders remains my go-to supplementary regiment. I am not entirely convinced over the wide spread / fear-mongering of Milk Thistle’s estrogenic potential. 

Co-enzyme COQ10 in my opinion and interpretation – is more of an preworkout as well as an anti-oxidant insurance. Vitamin E also is another one I’d consider supplementing daily to prevent excess LDL oxidations. One must take caution however that COQ10 is nonetheless a blood thickener; and it may seem wise to also balance this effect by consuming (natural) thinners to your meals –  garlic and ginger – as essential condiments.

My intakes of Fish Oils are somewhat lower than expected. Anywhere between 2 to 4 capsules per day sums up my average intake. Whilst quality and purity is important and heavily emphasized, I have been using a readily available fish oils off-the-shelves just fine.

The (somewhat) conditionally-Essential/s.

Aspirin (low dose <200mg per day)

To date, there is no single medicine ever manufactured as elusively complicated; as the good old Aspirin. Here is a list of what Aspirin does. Beyond even just a mild inflammatory, an “insurance” against excess thickening of bloodflow or even an emergency pre-intervention on heart attacks,

To several noteable boost of libido (as suspected by its anti-cortisol and mild nitric oxide agonist), an anti-oxidant, a liver protectant, or even conducive roles for various cognitive illnessesOther effects and potentials of Aspirin it seems; are still yet to be fully documented.

There is just one caveat; a big one that is still somewhat received under a lot of critics and concern. Stomach bleeding, GI fissures and all sorts of warnings mainly concerning all individuals with existing peptic ulcers. Some suspects that H.Pylori gut infection (which is a marker to peptic ulcers) plays a significant role to this adverse effect. However yet interestingly also; Aspirin LOWERS H.pylori gut bacteria.

What or where I stand in all of this is – to always remain self-aware over any of its effects via documenting, and most importantly – periodising between none, low and high – intakes. Particularly – careful attention when pairing with other blood-thinners, and to also consider keeping regular intakes of other coagulants (Vitamin K1 & 2 (YES, INCLUDING CHEESE) to keep overall blood thickness / viscosity in balance.  Parsley, and/or kale should remains a regular part of your diet anyway and regardless within Ketogenic or not.


As I wrote on this previously, I do not mainly “worship” ALCAR conventionally by their reputation as weight loss; but rather – as an overall cognitive tonic or “NO-TROPIC”. My intakes are liberal and few; if however still far less from clinical dosage settings beyond 800 or all the way even to 1,000 miligrams per day.

I still do not feel well if I’m taking it with heavy or large, feature meals. I do not even take it during my 48 hour Refeeding Windows. I prefer taking it inbetween long periods without foods; eg. such as coffees and teas. Stirred about 200mg dose (approx one/seventh of teaspoon) within black coffees with 2-3 grams of daily creatine always seem to work well for me without heartburn-like effects. 

Whilst certainly not as cognitively-potent as the 98% L-DOPA extract; ALCAR at the very least provides that “up-and-go” decisiveness mentality. Of course, this is only generally mild. Yet still quite noticeable. Just don’t expect this to be a NZT48, Modafinil or Adderal. “Hollywood” remains hollywood. Whereas Reality remains “real”. (sighs).

Chromium Picollinate

Perhaps the newest supplement being widely perceived as insulin sensitisers; for promoting muscle glycogen uptake and as blood glucose disposal agents. I feel that so far this is one supplement next to Aspirin I find quite difficult for me to “relate” to; or for me giving my conclusive opinion over its efficacy and physiological suitability very long term. There has been much confusing debates on its alleged benefits on glucose controls and insulin sensitivity. Some clearly shows objective, beneficial results. Others vehemently; do not.

Where do I stand? I am somewhat finding it beneficial. Some days I feel much more responsive to glycogen uptake from protein intakes even during SKD. Though on some days I felt somewhat curiously hypoglycemic.

These are however – my only early thoughts of use in varied settings (both SKD days and CKD days) excluding elimination-use-periodisations. The dose it seems; determines its fate for either of two things – benefit or poison. Getting the right dosage to me and experience thus far seems to be the most difficult. I am still yet to this day finding whether up to 1,000 micrograms of Chromium Picollinate / CrPic(3) (equating to around 100 mg of Chromium) is as “good” as just 400 micrograms (equating around 40mg chromium). I may yet to write my thoughts on this once again at a later date.

Quite a lot of fear mongering however; persists within some studies asserting that prolonged intake damages the human DNA. A study done on hamsters did find some damage upon supplementation. One study however disagrees; as it would take far more copious amount than what human dosages would allow as reasonable limit/s (at least 2,000 micrograms per day or beyond).

Should you worry about cravings & “guilt”?

Understandably every-would-be nervous beginner to a CKD regiment (especially amongst those practising SKD uninterrupted for month/s) would likely ask, “What cravings would I get overtime during these Refeed Days? Will it be that bad?” If I were asked forcibly – it’d be mainly from my experiences. As a prior skinny-fat, low-fat, no-calorie-tracking what-so-ever lifestyle can attest to is simply this –  No.

If there is one thing to worry about; I’d wager that it’s less about you. Rather – it’s your relativity and connected obligations to your relative as well as outside – social ecosystems.  The biggest confounder that makes you feel guilty about such cravings? There is all but one word, one source for this causality.

Structural and Social – Coercions. 

That; I believe – goes as your source to blame and to worry about. What I share here in this project however are not coercions. But insights and self-accounts by hopeful chances it REFLECTS YOUR CURIOSITY to develop and thrive towards your OWN SELF-AUTHENTICITY.

To be straight frank and honest to all readers – from January all the way to the writing of this article, My “unhealthiest” refeed meals I have attempted during my refeed protocols so far since then comes to a total of five (5) whole 10″ cheap $3.50 AUD pizzas dipped in greek yoghurts. Four whole sponge jam rolls. and three (3) 12x splurges on cinnamon donuts. All that; in a space of TWELVE (12) months to this very day of hitting “Publish” this very article you see in front of you. Of course not including family weekend dinners. But that itself is as few once every one and half months on average. Even then, we always remain more or less moderate in all macro nutrient intakes across fats, carbs, proteins and fibres.

I got over it just fine. And in fact (or perhaps I should say on the basis of my physiological “interpretation”) – I didn’t even have such cravings again weeks or even month/s later on all those often-demonised things.

I cannot say of course whether the same will happen to you. But I’d say your metabolic sensibility are MOST LIKELY AND largely culturally predetermined by how CONSUMED you are to your existing obligatory ecosystems.

My book thus, emphasizes on MINIMISING excess frivilous obligatory social ecosystems. OUR PEDESTRIAN NORMALCY of course being the most significant. Get off that Facebook (there’s this thing called “speech” to communicate directly to one another; have you forgotten?). Try getting rid of at least HALF (1/2) off all your social-media personalities or survivorship LINKED®INFLUENCER snowflakes. They are all simply just that; preachers preaching advices to you only to what has “survived”; they do not address any or ALL those amongst the dead and the hidden.

It’s time for you to TRULY know WHO to separate away from. And WHO you solely trust. Do not be misled to someone else’s coercive, undisclosed expectations and intentions.

Next, track all your food resource consumption. Track all your macros and micro nutrients. Eat your re-feed meals, satisfy your cravings and get over it. Exercise, train hard, reflect, reconcile, reassess, challenge, revise and repeat. Knowing you’ll be cruising back to restricted carbohydrates, eat plenty of dark greens, chug as much water intakes as you can, chill with cups of coffee, warm apple cider vinegar + bicarb soda AND train your butt off high volume depletions with limited rests period – once again, you’ll get over it.

The more you repeat this process, the more you exert a purpose towards revising your very own – resilience potentials. Nobody can do all of the above for you; on behalf of your physiology. That is just not possible. I don’t exactly “own” your brain or hormones, do I?

Hence, only you – owns your own potentials and authenticity. Not “them” – the Pedestrian Normalcy. Not even me.

They; remain stubbornly and collectively as “them”. “I” remain inseparably as “me”. I am not them.

And neither should you. You must therefore, remain inseparably as “you”.


End (Part 2/3).

That concludes our part 2 of this feature write up. Stay tuned for the next and final part for me discussing my thoughts surrounding the fruit / fibre intakes, as well as other questions surrounding Cyclical Ketogenic interventions.

Keto Anniversary (CKD) 2017 Part 1/3

2017 Food for thoughts Keto anniversary (CKD) Part 1/3

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My second year of thoughts from maintaining Keto for this second entire year 2017; exclusively surrounding Cyclical Ketogenic intervention (CKD).

As a major feature article one would expect this article is to be split into several Parts. The road map below illustrates the entire structure writeup; if somewhat carries another disclaimer. That is – any sections are subject to REWRITES & REVISIONS for readibility purposes.

  • PART 1
    • Where and how I feel right now.
      • Types of fats / seasonal periodisations.
      • Meats
      • Vegetables
      • Condiments
    • My macro ratios
    • Summary
  • PART 2
    • The Carb Refeed
      • Context & Reception.
      • Refeed Type 1/2 – 48 hour Standard
      • Refeed Type 2/2 – Delayed Refeed
    • Training & Injuries.
      • Training philosophy
      • Thoughts on Cardio / importance of mineral levels
      • About me / my average stats
      • Training Samples / how hard do I train?
    • Supplementation – Training
      • Preworkout
      • Intraworkout
      • Postworkout
      • What I no longer take
    • Supplementation – for SKD days
      • The crucial, the conditionally essential and not so essential
      • Betaine HCL
      • Vitamins and micronutrients
      • Minerals
      • Pre/Post/Intra Workout supplementations
    • What you should be worried about (or not)
      • How culture predetermines and confounds cravings
  • PART 3
    • CKD Keto for already skinny and lean – best of both worlds?
    • Costings & Meals Prepping – is Keto/LCHF more resourcefully affordable?
    • When or how should you end / terminate a Ketogenic intervention?
    • Where to go from here?
    • End

After all, you are reading someone else’s in-depth account/s upon nutritional & life intervention/s spanning across ONE YEAR; covering everything from psychology, supplementation and fitness training principles. This is NOT a light reading. Don’t like it? Then go somewhere else. Pedestrian Normalcy welcomes you back with open arms.


(The Cake)

In the celebration of this feature write up – I’ve decided to make myself a whey protein cheese cake. check out the recipe / instructions here.  Sadly I do not have a number “2” decor or spare candle to accompany the special event of writing / releasing this feature article, and to coincide the 2nd year anniversary of Ketogenic intervention. I just rely on imagination to pretend; that number exists somehow as an apparition for self-gratitude. 

Keto Anniversary (CKD) 2017 Part 1/3
This Is™ Humility Whey Cheesecake

So where and how am I feeling (right now)?

Resilient yet weak. Ambivalent yet stoic. I remain curious upon arriving this one same answer over and over again; despite asking the same question loudly in my head from one day to the next – “Why am I still alive?”

Some days I felt gloriously resilient in my training and fitness regiment; allowing me to break through plateaus; evidently accounted throughout my separate exercise journalling. Other days however; weren’t so welcoming to that of my own embarrasments through multiple injuries namely my L4/5/S1. And many, many other days, weeks and months – of lingering stress, anxieties from feeling inadequate or uncertain of my absolute capacity for addressing each and every one of life’s own problems. 

Yet despite me not being so well recently; uncannily in one way or another, this way of living and persisting indeed remains an ambivalent realm. For it is NEITHER as I increasingly learned out of it – a state of “paradise”, nor is it a state of loss or deprivations either. 

But rather; a persistent period of reasoning and acceptances.

“Ketosis” in my interpretation – is simply an alternative way of reconciling progressive acceptances under prolonged hedonic carbohydrate restrictions, with overall caloric/energy intake restriction; all to meet economical / socio-structural stratifications WHILST also progressively testifying one’s inner-self for physiological resiliences through fitness and volume resistance training.

Does this mean that Ketosis is a metabolic state of infinitely abundant – alternative form of energy? No. Absolutely Not. Is it a state of overall euphoria or energetic paradise? No, it’s absolutely not that either.

  • Pedestrian Normalcy: “What the hell? So it is not the most “ideal” state of metabolic pathway then, is it?”
  • Me: “<sighs> It all depends on how you reason and accept – the word Ideal to your physiological, capacitive resilience and (once again) – tolerances, resource availability limits and your OWN values/belief systems as Self-Authenticity.” 

Ketosis, thus is a state of relentless search for accepting reasons – through Life’s own INfinite curiosities despite finite rewards and gratifications; through Time and Scarcities. It is absolutely difficult to describe this in concise terms/linguistics for the attention-span deprived. 

I continue to find every reason to accept; whatever repercussions there is of me – should my plan, goal, wishes, or strategy – fails to result in my favour. If I lose muscle without eating enough calories or that my stomach acid secretion for digesting enough proteins isn’t reasonably up to the task? Then so be it. I shall take this time to acceptably understand and to supplement every ongoing deficiencies and scarcities. I shall only eat to an amount which I can comfortably digest. If I cannot lift or maintain my previous training records? Then so be it. I remain once again, acceptable, and reasonably forgiving of myself next time at a 6×6 200kg leg press; and continue on with living and addressing one stress, one bereavement; at a time.

Rather than feeling in a state of “fed” from one meal to the next, instead – you now embrace productivity, pragmatiscsm and realism even when you feel OR FEAR – physiologically inadequate to meet each and every one of those endeavours. At least, you’ve given yourselves a try, a TRIAL – upon reconciling and revising what you can or cannot – do.

That; is simply – my interpretation of Ketosis. Nothing more. Nothing less.

Whether you “agree” or “disagree” to this interpretation is not up for moral or institutionalised “correctness” debate. I have failed every institutionalised academia of ‘corectness’ through English, Drama, Introductory Calculus, Discrete Mathematics, Geography, and Physics. Yet I carry within me things that “Science” still do not even yet understand.

The human body; at its true, complex and chaotic – resilience.

Keto Anniversary (CKD) 2017 Part 1/3

Food selection/s on CKD intervention.

1/4 Types of fats & seasonal periodisations

I have mentioned before specifically within my manuscript (edition 1.4); that for many months I was convinced that I could sustain predominantly on monounsaturated sources of fats. That conclusion; however overtime needs to be taken with a grain of salt.

I am increasingly convinced – that almost NO singular type of fats are permanently superior over another in all cases. Or in all circumstances / in all contexts. Or in this case – across ALL environmental / climatic conditions.  

My “belief” here may sound strange and alien, but take it or leave it. I believe geographical and climatic control can have DRASTIC effect upon the body’s metabolic & overall physiological conditioning, and this incidentally; WILL affects how preferential dietary / nutrient uptakes may change as accordingly to the environmental markers.

The biggest of which obviously – is our prolonged exposure to temperature changes.

For instance I myself find that my overall physiology ARE less tolerant going from cold to hot seasonal transitions. This therefore evidently signifies that I am far more prediposed to stressful inflammatory and mineral loss events during summer seasons.

…Where as from hot to cold seasonal transition? I felt less such problems. Does not mean however I am immune. Some remnants of physiological / endocrinological stresses do nevertheless persist. It is simply a question of interventional re-management of different types of macro AND micronutrient demands.

Summer & Hotter climates = Monounsaturated (Extra Virgin Olive oils).

As logical as this could ever get – if there is anything in Life that promotes degradation or oxidation – it is heat. Heat is stress. Stress therefore is one of many such reasons that expects and demands – greater intakes of dietary antioxidants. Hence, in this instance, olive oils / monounsaturated sources are what I would consider a focused intake during the much warmer climates.

Monounsaturated source of fats have virtues that saturated fats do not have. From preserving endothelial function, to (yes, rather interestingly) anabolic properties. Reportedly; compared against saturated fats, olive oils are observed as better at increasing insulin sensitivity. Another study seemingly confirms this effect on rats.   

The famed former CKD pioneer Dan Duchaine (with his book “BODYOPUS”) recommended an emphasis towards olive oils more than saturated fats from dairy sources (in addition to copious amounts of linseed / flaxseed) during SKD days Mondays to Fridays. 

Other micronutrients of which remains noteworthy amongst monounsaturated sources of fats (olive oils and various nuts) – are its Vitamin E,  Selenium and interestingly – Potassium content. The extra Vitamin E of olive oils, or the insanely high selenium contents of brazil nuts or the peculiarly high potassium in peanut butters (of course in moderation due to carb contents); these might not be easily found elsewhere without supplementations (especially Vitamin E and Selenium).  

Due to its insulin preservation qualities Olive Oils are I would most likely rely upon if I am to introduce liberal amounts of fats during my hypercaloric refeed days.

Cooler and Colder climates = Saturated Fats.

Done and dusted then? Everyone should ditch butter, lard, cheese, bacons, beef, etc? Well, not so fast.

During winters I find that with predominant meals set towards using more monounsaturated fats – I felt more sensitive towards cold temperatures. I also find that I (subconsciously) felt more needy of digestive enzyme supplementations; particularly Betaine HCLs + Pepsin. This somewhat persisted whenever a profoundly high amount of monounsaturated fats are used on my main meal/s.

Now, when butter comes along during winters….the opposite somehow occured. Heartburn-like symptoms somewhat lowered if olive oils and nut sources intakes were reduced.

I found my urges to take betaine HCL + pepsins to be somewhat less severe than what I remembered from incorporating (almost) exclusively monounsaturated sources on olive oils, almond meals and walnuts.

But for what other reasons than comfort, then that of our saturated block cheddar cheese or other full fat dairy offers? The ever so elusive yet VERY important Vitamin K2. No, NOT so much from K1; as this type seems poorly converted into the much needed calcium-redirecting K2 away from arteries. Nevertheless, I’d continue consuming grounded parsley beyond its’ K1 content (for other reasons such as Vitamin C and keto-breath management), but would never ever neglect the importance of K2 from dairy intakes.

Saturated Fats are also commonly associated with comfort. This poses some curiosity; as different types fats (Sat, Unsat and Polyunsats) do raise different effects on the brain neurotransmitter receptors (at least; from a study done on rats)I am yet to find anyone in the fitness or health circles/communities to ever complain on eating “boring” broccoli with garlic powder and butter. Or with sour cream.

What about polyunsaturated Fats?

The question I still unfortunately am yet to confidently address is how to balance such ideal intakes between polyunsaturated against all other essential fats. Nevertheless I do and am still using from time to time a non-GMO canola oil spray whenever I need to cook up my flaxmeal pancakes on the frying pan or to bake my whey / pea protein loaf slices. 

At the vary least, I do however am somewhat relieved from having read (preliminarily) that cooking meats from time to time with a good non-GMO quality canola oil OR a high oleic sunflower oil – favourably improves the Omega3 VS Omega6 ratio.  

Keto Anniversary (CKD) 2017 Part 1/3

2/4 Type of meats – my preferences thus far

Beef/Chicken livers still remains an affordable staple; though I’d likely continue consuming them with a bit of caution. They both possess an unbelievably high amounts of vitamin A and B12 in every meagre 100g per cooked serve so much so that I had to re-allocate my small consumption of pumpkins (within carb allowance of course) on certain days AWAY from liver consumptions as an attempt to avoid any Vitamin A overdose.

I find lean cuts of white meats; particularly amongst chickens (and though only seldom –  fish) nevertheless still I believe remain plausible for consumption within the SKD regiment. Despite that I am likely to be flamed by Keto zealots. Meat is meat. Period. I still advocate pragmatic diversity of protein source intakes. 

Thankfully on some days I am able to source chicken breast for as low as $6 AUD per kilogram. My tip would be to advise you to go on your less travelled combined Asian butcher + vegs produce stores. You may be surprised at what you’ll find from one month to the next. 

One ritual I have recently been practising (especially when buying economy commercial minced meats) is to always drain the excess water + fat content once cooked.

Instead of simply swishing the pan off from one side – I strain all cooked minces through a colander/strainer, and then pour boiling water over it. Further pressing/pushing the meats further also helps drain away further excess omega6’s. This regiment may seem counterintuitive; since Ketogenic intervention is all about emphasising anything high fat. But my concern / argument revolves around balancing the right polyunsaturated fats intake; considering that it is safe for assuming all commercial economy meats are fed grain based meats which almost always guarantees a much less favourable Omega 3 VS Omega 6 ratios. Hence, it seems logical  to ADD the external unaltered source of fats later (eg. butter, virgin olive oils, nuts, sour creams, etc) on top of meat proteins right before gently reheating and serving.

Another source of meats I have been consuming (though only liberally) is a deli meat in a form of Champagne leg hams. This is possible ONLY as fortnightly novelty should my $35-$45 weekly budget allows. A 350 to 400g shaved purchase should last anywhere between 10 to 12 days of good use (from 20-40g per serve).

Keto Anniversary (CKD) 2017 Part 1/3

Why I don’t eat much bacon. Or (elitist) steaks.

Some may turn curious as to why; ever since my earliest days of Ketogenic transitions and inevitably then turn to CKD interventions – I have since still remained to this day – do not eat as much bacon as per 99% of Keto or low carbohydrate practitioners out there.

To put things straight to perspective; I am not a Muslim. I may be born as a Catholic but I don’t believe a “God” is out there in the sky watching us all; sitting comfortably amidst the dusty vapours of methane, carbon dioxide, nitrous oxide, and hydrogen…and also not to mention airborne wastes from nuclear weapon tests and fusion plant reactors.

…And I would surely do love bacon. My goodness, also – good old medium rare steaks. Never forgetting sour cream of course. Oh well, perhaps in another life – if prestige precedes my humility. 

Keto Anniversary (CKD) 2017 Part 1/3

Marine / Seafood sources

My preference for fish throughout my second year of CKD – largely more or less leans towards smaller ones, especially sardines. Unfortunately mackerel cans (my prior endorsement) have been bearing warning labels with soy content. Whilst this is of course trivial and subjectively open for debate upon their intensity of such suspected soy contents – I still nevertheless consume budget mackerels should my spending needs to be further limited.

I have also begun consuming tuna; but not so regularly as I still fear from it being suspected of its higher than usual mercury concentrations. Perhaps no more than an entire 400g can for each passing one & half weeks at a time.

When it comes to whole fish, I am finding it difficult to source anything more affordable than the humble tilapia. Be warned however if you are not familiar with eating whole fishes – Tilapia can be quite full of bones. One may need to learn some filleting skills to at least separate away as many meats away from the bones.

Vegetarian source proteins

As of the completion (version 1.4) of my manuscript; I am no longer convinced on consuming Textured Vegetable Proteins. I have felt numerous adverse effects/ most of which I believe gets accumulative overtime with signs and symptoms; of which many are difficult to notice only until at its worst stages.

From daily cognitive / psychological “numbness” or “blankness”. To sluggish digestion. And complete – LOSS of libido and sedating/nullifying interests towards attractive women in general. Sperm count was also greatly diminished. Alongside with decreased training performance overtime.

However nevertheless, I believe I have something of an alternative; yet despite their early infancy of my practise and experience. I have been experimenting with solely unflavoured Pea Protein Isolates for use in meat loaf patty recipes. Whilst I feel this still CANNOT EVER be substituted to the numerous micronutrients of beef livers or even plain chicken breast offer – this nevertheless would hopefully serve my respect and honour to all (prospective) vegetarian readers.

(COMING SOON) Pea Protein Meat Loaf Recipe
Pea Protein Meat Loaf Recipe

3/4 What about greens?

I could not be ever so thankful that there is indeed such a thing as a humble vegetable.

I’m talking about none other – than the mighty, humble cabbage. This I would gladly put my stamp of approval for any frugal eating. From one year to the next of me persisting within this regiment, modified CKD, or otherwise standard isocaloric perhaps in a near future – I must say that to this day – you are getting a lot from this such affordable green. “Green”coloured variant that is; is what I’m referring to. The “RED” variant (though my eyes interpret it as “purple”) are only an exotic novelty given its elitist steep pricing ($4 per head).

Next to this would be everyone’s staple in Keto. Cauliflower. If you can find a marked down discount of 50 cents PER HEAD OR LESS; buy it without hesitation. You will never regret it.

Keto Anniversary (CKD) 2017 Part 1/3

Another I have been consuming much of lately is the baby spinach. Rich in Potassium; they are still what I would consider a priority to consume greater amounts during the warmer seasons as you are subject to lose even more electrolyte levels. This however comes at a higher cost bracket. If you can find one DIY-serve cabinet at an independent fruit+veg store for $10AUD per kilogram – then trust me – that IS A GOOD deal you may not see anywhere else.

A 400g of baby spinach should be okay for one full week of copious consumption. Gobble that up raw and fresh with sour cream and garlic powder. Heat gently if you must, but I would not cook it.

4/4 Condiments & Flavouring

This is an important subject that rarely anyone discuss; as this can largely contribute how well you can sustain (and maintain) your overall digestive function during prolonged SKD. My second year persisting in CKD thus far warrants plentiful of experiences to share below.

The most prominent condiments I am using as of late; are teaspoon/s of Apple Cider Vinegar with Sauerkrauts. Followed by parsley and the usual savouries – garlic powders, turmeric and in some cases ginger powder.

I have discussed in the previous year that some brands of Apple Cider Vinegar are extremely offensive-smelling and harsh to the throat; my view and choice remains the same – that Barnes naturals Apple Cider Vinegar or Mazetti’s Apple Cider Vinegar remained to be the least offensive yet remain plausible for use as a condiment. If and when budget does not allow; ALDI® branded Apple Cider Vinegar would suffice just as well. 

Keto Anniversary (CKD) 2017 Part 1/3
Yup. Tea bags as condiments to save $$$.

Whenever my Betaine HCL supplement runs low, I would resort to use Sauerkrauts; often combined with parsley to encourage and promote gastric support to digest and assimilate proteins and fats as effectively possible. Parsley (grounded just for affordability) is rich in Vitamin K1 although less implicative to calcium metabolism compared to the K2; both nevertheless share an important synergy with Vitamin D intakes. 

Lemons (or lime) also remains highly versatile substitutes should sauerkrauts or the cider vinegars supply run scarce.

Apart from that, Himalayan salt, (grounded) garlic powder, and turmeric remains a basic staple at minimum. Sometimes if I’m more in the mood for a curry like dish I’d have an extra heaping of turmeric. This is also to ensure an adequate potassium intake especially for long term Ketogenic practitioners. Garlic powder (or freshly cut but sold cold garlic); remains a daily use but not so much so to worsen my already bad-breath. 

Ginger powders too; remains as both versatile condiment as well as – HCL digestive support should my betaine HCL tablets run low. I feel that it’s best to pair these with leaner source of white proteins especially amongst lean cuts of chicken (drenched in sourcream/oliveoil of course). One tip I’d like to share is that during shortage of any condiments – I actually use teabags. Yes that’s right – those dried lemon + ginger teabags – as condiments. Try it. YOU WILL BE SURPRISED how effective they are as condiments.

For those who need to “tame” their lingering heartburns after meals; Ginger powders + hot boiling water; is a heaven-sent solution. No need to buy expensive brands.

Just grounded ginger will do. Otherwise, winding down at any time during the day with Apple Cider Vinegar with the Ginger would do as well.

Keto Anniversary (CKD) 2017 Part 1/3

Apple Cider Vinegar + Baking Soda “hack”

At the time of writing this article – the climate here is closely approaching to that of Spring, then soon – Summers. I have at times experimented drinking Hot ACV water with a sprinkle of baking soda (effectively turning both to Sodium Acetate). This makes a somewhat strangely both a warm yet also “refreshing” drink inbetween meals.  

Some may frown at this practise however; as baking soda intake DOES LOWER potassium levels and other trace micronutrients (interestingly – Folate, B Vitamins, and Chromium).

I am yet to formulate my conclusive opinions on these thus far given the confusingly mixed opinions out there. During SKD intervention; it is widely believed (including The Ketogenic Diet written by Lyle himself; page 47) – that bicarbonate intakes DOES HELP REDUCE protein breakdowns and thus improves anaerobic performance. 

On some days I have felt and noted that upon drinking ACV + Baking soda concoction felt an improved muscular glycogen uptake upon digesting proteins; which led me to suspect that the Bicarbonates MAY have an Insulin sensitising effect. Only (1) One study so far do replicate this effect. However another; did NOT show any appreciable benefit on glycemic controls.

Whilst my thoughts remain preliminary, I may perhaps revise this later in the near future.

Nori / kelp / seaweed

Ever since beginning of this year; I’ve remained to use use nori (seaweed) liberally. The word “liberal” here; is important.

Iodine has both confusingly a supportive AND depressive – effect upon thyroid functions. Finding the optimal dosage dietary intake always going to vary from one day, one circumstance, or even one moment; to the next.

Beyond just a strong source of iodine (as imparted upon my belief as crucial to supplement more somehow during winter days); I’d like something of an added “crunch” from time to time on top of my main meals. 

Kelp is astoundingly the only significant precursor to thyroid function. This applies regardless to whether you eat within Ketogenic paradigm or not. I find it essential nevertheless throughout winters though only seldom for me to use throughout summers.

My preferred CKD Ratios & protein timing

It is often said and encouraged that Ketogenic regiments are almost always composed of at least 70% fats. 20-25% proteins and 1% (from zero / trace) – 10% carbohydrates. This has nevertheless has been my ratio for quite some time during SKD days Mondays to Fridays. Although recently –  I have made adjustments favouring towards higher retaining of lean body mass. Hence the need for adjusting proteins towards anywhere between 25 to even 35% range (if somewhat on the higher side I would prioritise in DELAYING such protein consumption towards the later part of the day to encourage tryptophan utilisation).

Do I do this every-single-day? Of course not. This is only one isolated thought and opinion from my own eyes and my own metabolic physiology.

Periodisations / individually monitored experiments between more proteins vs less proteins are nonetheless necessary to those who are resistance training under the SKD or in this case – the CKD regiment.

Calorie cycling is also; what I would consider plausible to practise in long term. For day/s or weeks of attempts towards surpluses – are pleasingly met with reasonably improved fitness / strength training parameters evident through my exercise journalling. Although please note these surpluses are possible only within the presence and emphasis towards protein intakes…. And most likely meant additional Betaine HCL + Pepsin supplementations as whenever felt required. 

It is interesting that the more SKD weekdays I increased my calorie intakes; the more likely I feel compelled to “delay” my carbohydrate refeeding until as late as early Saturday afternoon/s. Hence, my introduction and invention concept of “Delayed Refeeding”. This will be explained further in Part 2 of this anniversary feature write up.

CKD for 2017 – my Summary

This second year; as primarily focused on the CKD intervention; has been less turbulent than when I first started between 2015  and late of 2016 (when I ended the permanent Standard SKD).

Many would still argue (for arguments and moral superiority’s sake) that what I have shared / written “day-in-life” samples thus far is not “Keto-enough”. I do not blame whomever holds such opinions and conclusions. Do what works for “you”. I do not care more. And I do not care less.

What matters however, is that I am still persisting and thriving (even though at times I could’ve sworn as unable to at times); despite less caloric consumption than all of my previous nutritional life.

Admittedly, I do not know whether CKD is “indeed” the right way for me to sustain for very long term (eg. 2 or even three+ years constant practise). But at least within the socio-economical stratification context that I have been imposed upon for years (involuntarily / structurally of course) – I feel this intervention is still largely relevant and logistically plausible. That is; given with what little allowances I have day to day; upon which my weekly budget had to be raise from $25 to $45 to accomodate ever increasing energy / metabolic expenditure. Add to that also that I have had no prior wild swings of hunger; which this I attribute to overall global as well as micro – lifestyle adjustments. Further, much attention so far has been paid out of me to write down any significant events over what I feel day to day. Week to week. Month to month whenever I feel anything of necessary or significance into account.

The most significantly dietary exclusion I made this year would certainly be Textured Vegetable Proteins. However I have since lately experimenting with making pea protein isolate meat loaf/s; thus I wrote a recipe for (any or all) prospective vegetarian readers out there nonetheless. I no longer consider TVP as applicably relevant to my physiology as it is a poor substitute for meat proteins; likely due to its overly processed nature. It has clearly been many months now; that since I’ve ceased consuming TVP and returned to my usual all meat-source intakes – without a doubt brought me many benefitting attributes – from digestive to psychological to fitness strength / resistance training records improvements. Unless pushed or provoked into arguments, I have no qualms nor oppositions to Veganism and their moral philosophies of living, sustaining and interacting. If thus maintaining such paradigm clearly, objectively and convincingly benefits you and your’s physiology only – then that is all that matters back to/towards you. Not over/beyond someone else’s.

My plea to all (warring or non-warring participants) of Veganisms or Vegetarianism – DO NOT crusade over others for moral-correctness-supremacy or similar conquests for “eating ethics”. Eating plants STILL requires their’s biological sacrifice (them; being living organism themselves).

In terms of condiments and flavouring – I have paid far more attention towards implementing cider vinegars and with sauerkrauts to help prolong gut bacterial health from one day to the next. This also I feel can make or break – the fate behind  every digestible potential macro and micronutrient from one main meal to the next. Apple Cider Vinegars is almost eight out of ten circumstances – remains an essential condiment. Garlic powders, Lemons/Lime (if ACV is unavailable), turmeric, and grounded parsley constitutes my general go-to condiments for each main meal. Should heartburns persists – I always long to use ginger powders in boiled hot water at the very least to ease such effect.

In terms of dietary meats preferences and concerns revolving omega 6 VS 3 balance; I have recently adopted the importance of draining and straining excess polyunsaturated fats amongst economical meat minced produces. Although expensive, the only deli meat/s I allow myself to consume as of late are champagne leg ham; a 350 grams purchase (hopefully no more than $4) should suffice up to six days of consumption (55 grams per day) if used in times whereby whole meat proteins runs scarce in my inventory.

My choice of seafood dietary sources remains unchanged (favouring smaller sardines but also occasionally – tuna for affordability). I have been somewhat dubious over the quality of commercial canned mackerels lately as they bear gluten and soy content as this hints a somewhat questionable feeding practise. I have also reduced all my intake of commercially/economically raised Basa fillets; because once again pertaining to this same reason. Should my mood gravitates towards consuming whole fishes, the only affordable means remains as only tilapia’s at $6.00 per kilogram.

This Is™ Humility - Pea / Whey protein slices
This Is™ Humility – Pea / Whey protein slices

End (Part 1/3).

That concludes our part 1 of this feature write up. Click here for the next part as I discuss my thoughts surrounding training, the carbohydrate intakes and supplementations for during either the SKD portion (Mondays to Fridays) and the 42-48 hour refeeds (Saturdays – Sundays).

Comment your thoughts below!
This Is™ Humility - Pea Protein Meat Loaf

This Is™ Humility – Pea Protein Meat Loaf

Posted on Leave a comment

<insert long winded childhood foodie love / fantasy / crush / salivating food-porn story here>.

As stated within my manuscript (as of Version 1.4) I’ve already said my goodbyes to Texture Vegetable Proteins.

However, thanks to my recent findings and experimentation once again (within budget allowance) with unflavoured Pea Proteins instead –  I still have not forgotten to all those who are vegetarian-readers. This one is for you. This recipe is still in its infancy; but at least the “basic” version goes as such that it is a basic meat loaf with garlic, onion (still somewhat optional), turmeric and apple cider vinegar.

Ingredients & Pricing

  1. Two whole eggs. (one 12x 600g carton of egg = $2.00 – $2.50). 38 cents used up.
  2. 60g of  unflavoured pea protein. Instead of buying from Ebay® try looking at your nearest wholefoods store. Here in Perth, Western Australia we have Kakulas Sisters (at only $8.95 per KILOGRAM).  53 cents used up.
  3. 30 grams of sliced raw onion. ($1 for 1kg). 3 cents used up.
  4. 1 tablespoon of organic Apple Cider Vinegar ($3.50 per 375ML). 18 cents used up
  5. Pinch of both baking soda and cream of tartare / potassium bicarbonate. ($4 for up to one months constant approx usages).
  6. 3 grams of Garlic powder ($2.50 per 50 grams). 15 cents used up.
  7. 3 grams of Turmeric ($3 for 250 grams). 3 cents used up.
  8. Generous (approx 3.5g) spray of non-stick, non-gmo cooking canola spray. ($3 for a 400g can). About 3 cents used up. and;
  9. 250ML of water ($2,500+ for rent / mortgage / council rates; we’ll just “blissfully” ignore this cost for the time being).

Each batch serves up to 3 serves of protein meat loaf for each meal. Tallying up the price – it takes $28.37 AUD as RECIPE INITIAL INVESTMENT. And yet it takes $1.33 to make each BATCH. You could theoretically make up to 21 (TWENTY ONE) Batches out from this single initial investment alone.

Twenty one times three serves each = 63 serves. Not bad. …Now I wonder why Australians are still wasting away one in every five bag of groceries; yet still complaining about food shortage…

The only possible obstacle here is how to get the best pricing on unflavoured pea protein isolates. Commercial packaging can cost a lot more which changes our Initial Investment costing to a whoppingly massive $38.37 (and $2 to make each batch). For those of you reading from the eastern states, I can only suggest scouting every wholefood grocery stores there is, chances are you may be able to stumble yourselves some luck.


This Is™ Humility - Pea Protein Meat Loaf

Preheat your oven to 200 degree Celcius. The tomato paste in the background (use no more than 40 grams) is optional but certainly usable if you wanted to. Just factor in the additional carbs in your own Myfitnesspal® recipe.

Mix all except the ACV in a blender. However this is important – be sure to add in your water few globs (120ML) at a time just to start things up without jamming your machine. Then pour in another half (120ML) until you arrive at a somewhat thick but still runny paste like consistency.

This Is™ Humility - Pea Protein Meat Loaf

Be sure to generously coat your pan with a non-stick spray (I am only using a non-GMO canola).

Then, it’s time to bake. Bake for 30 minutes at the preheated 200 degrees celsius for 30 minutes straight. If at any stage you find things look a bit “wobbly” OR that the puncturing-test did not come through clean yet – bake for a further 10 minutes and assess once again. Once it comes out “clean” without stickiness then it is sufficiently done.

You could technically speaking make this with only one egg, but if so I recommend chilling it in the fridge to help eliminate (still) some of the mushi-ness no matter how well done it is. This could take anywhere between 45 minutes to an hour. NOTE: IF YOU ARE USING tomato paste, you will definitely need to wait longer.

This Is™ Humility - Pea Protein Meat Loaf

Then cut, gently re-heat and serve.

World Peace.



The entire loaf / one batch equates to 408 calories, 8g of carbs, 13g of fats, 65g of protein. If split into three (3) serves you will get 136 calories, 3 grams of carbs, 22g of protein, and 4g of fats.

…So how does it taste? If you do not like tofu this is not for you.

I recommend for tofu haters to use some tomato paste no more than 40 grams in the blend instead of nothing. Or add more garlic. Beware however that the tomato paste will add (say for worst-case-scenario approximation sake) up to three (3) grams of added sugar. If you put more beyond this number the resulting bake may turn to a complete mush. One way or trick you could do is to try adding in LESS water as you try blending them through.


This Is™ Humility - Pea Protein Meat Loaf


Of course, not everything in a sharing of any “recipe” goes smoothly. If anything below happens:

  1. A sticky mess. The resulting bake even though when it passes the tooth pick test, still get stuck on pan. You will NOT be able to transfer the bake without scraping the entire bake off. This is despite very generous coating on the baking pan.
  2. Mushy mess. The resulting bake is still not “dry”. With sufficient or even without – baking soda + potassium bicarbonate. With higher or lesser – baking temperature with timing to suit (higher temp? Shorter cooking time. Lower temp? needs longer time.
  3. Strange black discolouration with overt metallic smell. Do not eat! (at least I wouldn’t). This is likely due to the excessively added baking soda or potassium bicarbonate. Never add anything beyond two (or three) picked-pinch amounts with your fingers.

This Is™ Humility - Pea Protein Meat Loaf

Similar to my workarounds with my last writeup (Whey / Pea Protein baked slice); try the following methods.

1/3 Line your parchment paper correctly.

My prior baking habits always dictate me to just simply tear a parchment paper and just jam it in roughly and be done with it. Try instead cutting the paper manually with scissors to match AS CLOSE as it comfortably fits onto the base of each pan. And then spray it generously with a non stick spray (I am using a non-gmo Canola).

This Is™ Humility - Pea Protein Meat Loaf

2/3 Watch your water levels during blending.

When blending everything be sure that you add in water one pour (half of IKEA® glass) at a time; just enough allowing you to blend everything effectively for few seconds. Then pour some more water again (up to another half) before blending again; this slightly longer for about a full minute. Assess the overall consistency.

If it is too runny it is most likely be ending up too mushy. If it is too hard and resistant like-chunks – it may even cling and stuck to the sides of the pan.

3/3 For a bit of hack, try adding milk AND bit of a soda water

This obviously will not turn to low carb friendly meal. But when all else fails you could try adding up to 150ML milk with a bit of soda water whilst blending instead of just plain water.

There you have it folks, enjoy and discuss your thoughts in the comments below!
This Is™ Humility - Whey / Pea Protein Cauliflower slice

This Is™ Humility – Whey / Pea Protein Cauliflower slice

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<insert long winded childhood foodie love / fantasy / crush / salivating food-porn story here>.


Ingredients & Pricing

Makes five (5) serves per batch.

  1. 250g of riced cauliflower; cooked in microwave (3 minutes on high). ($2 for a larger-than-average head). Approx. 50 cents used up.
    35g of Lupin flour ($5.65 for 400g satchel). 56 cents used up. 
  2. 2x whole egg. (one 12x 600g carton of egg = $2.00 – $2.50). 37 cents used up.
  3. 110g of flavoured whey or pea protein powders OR COMBINATION OF BOTH. The most dominant flavoured you use will be the flavour you’ll end up with ($30-$32 per kg).  $3 used up for whey, or about $1 for pea proteins if you can get it from Kakulas® at $9 per kilogram. Say $2 for loose approximation average combination (Pea + Whey Proteins) used up.
  4. 100g of pumpkin puree (instructions below). (one whole pumpkin $1 per kilogram). Approx 10 cents each used up.
  5. Pinch of both baking soda and cream of tartare / potassium bicarbonate. ($4 for up to one months constant approx usages).
  6. Two levelled teaspoon of 100% granulated Stevia or a teaspoon of pure Monk Fruit powder or any other Sucralose-based sweetener of your choice. Amount will obviously vary especially if there’s errythol used. (pricing varies, let’s just use 15 cents used up as  gross approximation each serve). Say $12 per initial container investment for gross approximation sake.
  7. Non stick, non-gmo Canola Cooking oil spray. ($3 for an entire month use; if not more).
  8. Up to 250ML or a glass of water <sarcasm>***$2,500 – $ ∞ per month***.

    ***We are still not in a Resource Based Economy yet. Technically speaking, whether you own a mortgage or are renting – water, gas or electricity – are still not “free”. We’ll assume it as “free” anyway for the time being.</sarcasm>

Tallying up the price – it takes between $53 to $63 AUD as “RECIPE INITIAL INVESTMENT”. And it takes between $3.25 (realistic minimum) to $4.80 (hedonic-desireable maximum) to make each batch. You could make up anywhere between eleven to fifteen batches.

So if you earn a comfortable $AUD60,000 per annum; that leaves you (assuming paying a monthly mortuary-gauge aka. “Death Contract” of $2,500) = you’ll be left with $1,200 as leftover “leverages” out of net payment of $3,700 per month. Say hypothetically after up to $600 (let’s use this as most-expensive scenario) used worth of ALL bills billed per month, you could still have up to $600 worth of “discretionary” income per month to yourself.

$600 per month divided by $60.00 (as per “Recipe Initial Investment”) would give you up to TEN batches.

So, (at minimum) TEN batches times five serves each = 50 serves. Not bad.


This Is™ Humility - Whey / Pea Protein Cauliflower slice

1/4 The pumpkin puree

Preheat your oven to 200 degree Celcius.

Slice and Cube up pumpkins. Wash but also pour in a bit of water into a non-stick pan (do not completely submerge but only somewhere quarter covered). No need to spray any oil. Dump straight to the oven for 30 minutes. After 30 minutes give a quick stir around, and bake for a further 30 minutes or until everything arrives at a somewhat mushy consistency.Use a potato masher or simply a spoon to determine this.

At this stage, prepare your blender and just blend everything to smithereens. Be prepared also to add more water to make sure that your consistency close arrives to that of a tomato-paste like consistency.  Not too runny, but definitely no sludge either.

Store this pumpkin puree in the fridge for up to week. Take out about 100g portion for this whey / pea protein cauliflower slice.

2/4 The slice mixture.

Preheat the oven to 200 degrees. That’s right. Unlike those advocating less – my experiences dictate the opposite.

If you haven’t already done so; get a head of cauliflower weighing 300g approx. Cube and blender to rice-like granules. Microwave for 3 minutes on highest setting.

This Is™ Humility - Whey / Pea Protein Cauliflower slice

3/4 Blend

Meanwhile dump all ingredients into a mixing bowl. Get your electric mixer out and blend. I recommend to actually “hand-mix” slowly first for a few seconds or until all things are clumped neatly together and then turning on the power. Otherwise, many bits will go all over the place too soon.

Blend for about no more than 40 or 50 seconds.

Take note however if you are using SOLELY PEA PROTEIN ISOLATES. Pea proteins can be difficult to mix properly unless if you add in water.

Pour the water in up to a glass or even up to a glass and a half as you blend the mix; until you achieve a thick cream or paste like consistency. Achieving this “ideal” thickness is hard to describe. You must somehow aim for it to be arriving somewhat as thick as a “sludge” but still runny enough for it pour down. Best analogy for this would be to imagine pouring gobbles of thick raw honey. 

This Is™ Humility - Whey / Pea Protein Cauliflower slice

Once the cauliflower is steamed out from the microwave, put into the mix and blend again for about 40 seconds.

Generously spray a baking tray with a non-stick spray (I’m using a non-gmo Canola).

4/4 Bake.

Then, it’s time to bake. Bake for 30 minutes at preheated 200 degrees celsius. After around 20 minute you should ideally be seeing a “rise” of the entire loaf. After around 25 minute mark – try poking through the loaf with a knife or a toothpick.

Once it comes out “clean” without stickiness then it is sufficiently done. If not, continue baking again for another 10 minutes and re-assess. Another test worth considering is to gently poke the surface with your finger. It should be ideally somewhat firm.

Gently run a knife alongside the edges of the baking pan to help separate the bake apart and tip over the contents safely.

This Is™ Humility - Whey / Pea Protein Cauliflower slice

Once everything looks good; DO NOT serve right away. You must let it settle and “dry” to room temperature or fridge it for at least two hours to get rid of any excess mushiness.

Then cut. Gently reheat (if previously stored from fridge)  and serve.

World Peace.



Cauliflower version

If you are using the Cauliflower version the entire loaf comprises of 682 calories. 23g of carbs (excluding 8g fibre), 17g of fats, 111g of protein. If split into five (5) serves you will get 130 calories, 5 grams of carbs, 22g of protein, and 3g of fats.

A reminder once again – your protein brand and its nutrient specs may vary the overall macros. Some may have added carbs some don’t.

Lupin flour Version.

This Is™ Humility - Whey / Pea Protein Cauliflower slice

In my thus far three weeks of stress & $$$ sacrifice experiments, this holds better than cauliflower.

Lupin flour is a supposedly low carbohydrate (only 9 grams of net carbs per 100g) with higher protein content (40 grams of protein per 100g). Interestingly fits well enough for anyone within HFLC / Keto regiment whilst also trying to increase their overall fibre intake.

Just beware however, over its allergenic potentials similarly to those of peanuts.

The great thing about Lupin flour is its’ already somewhat high protein content; enabling you to use up LESS wheys & pea protein powder supplies. In this lupin version therefore; I have been only using 90 grams; as opposed to 110 grams. Twenty grams difference may seem minuscule to you but keep in mind we’re talking about making a full size batch here equating minimum of five serves each output.

The macros for this Lupin flour version (entire loaf) comes to 653 calories. 16g of fats. 14g of carbs (14g as fibre), 101g of protein. you Split into five serves each gives you 130 calories, 3g of fats, 3g of carbs (3g of fibre), 20g of protein. This is assuming you are using an evenly split (50/50) usage of both Wheys and pea protein isolates.

As usual, you can also add in psyllium husk to further up the fibre content if you wish. This I do not count towards my macros. Beware however at $6 per initial cost per 250 grams; a 35 gram usage for each batch will cost you a further whopping 85 cents. 

This Is™ Humility - Whey / Pea Protein Cauliflower slice

When things go wrong…

Of course, what would be the point of sharing a “recipe” if all you see is success pictures and pretty-cherry picked “results”?

If either you find your baked results overly mushy or just ended up as a sticky mess; perhaps try these below. I had to go through many days of troubleshooting (not to mention $$$) just for me to prepare writing this section alone.

Hopefully upon reading this you’d save yourselves some hair for recovering your sanity in the kitchen.

1/3 Line your parchment paper correctly.

My prior baking habits always dictate me to just simply tear a parchment paper and just jam it in roughly and be done with it. Try instead cutting the paper manually with scissors to match AS CLOSE as it comfortably fits onto the base of each pan. And then spray it generously with a non stick spray (I am using a non-gmo Canola).

Below is a smaller size bake (using 55g of combined whey chocolate casein (27g) + pea protein (27g), 50g pumpkin puree, 1 egg, and 35g of lupin flour). Begin by ensuring you cut your baking sheet just for it to comfortably rest at the bottom. Spray it evenly with a nonstick cooking spray, pour mixture and bake for 30 minutes at 200 degrees. Mine turned very well done at 20 minutes. Run a knife along the edges of the pan before you can tip everything over and out safely.

This Is™ Humility - Whey / Pea Protein Cauliflower slice

2/3 Watch your water levels during blending.

This applies to wherever there’s pea protein isolate somewhere in the mix.  Even if you mix with whey to prolong resource availability.

When blending everything be sure that you add in water one pour (half of IKEA® glass) at a time; just enough to enable some blending for few seconds. Then pour some more water again (up to another half) before blending again; this slightly longer for about a full minute. Assess the overall consistency.

If it is too runny it is most likely be ending up too mushy. If it is too hard and resistant like-chunks – it may even cling and stuck to the sides of the pan.

3/3 For a bit of hack, try adding milk AND bit of a soda water

This obviously will not turn to low carb friendly meal. You could try adding up to 150ML milk with a bit of soda water whilst blending instead of just plain water. Obviously this will add up the carb count due to the milk. You need to factor in this additional carbs manually on your own recipe within Myfitnesspal.


If “Money” is no object to you then buy egg whites.

This Is™ Humility - Whey / Pea Protein Cauliflower slice

There is of course, other means and avenues to prevent the above problems; one being the most likely preached would be to simply buy and use liquid egg whites. The above shot gives you an idea what it looks like. Notice the more whiteness it gives – the firmer the result due to the egg whites.

This Is™ Humility - Whey / Pea Protein Cauliflower slice

But given how horrendously expensive they are ($5 for 500ML) they remain only somewhat reserved for the elitist few. This will require you to add a hefty $1 for each and every batch (100ML used) to make.

There you have it folks, enjoy! What or how do you make yours? Discuss in the comments below!