For those who care about buffness


Keto journey 5 months in. Still IBS free…

Time flies when you’re having fun… and craving bread!

So I started this keto experiment mid may and it’s now just over 5 months in. I can say that it is probably not a coincidence I haven’t had any IBS symptoms since I started. Ofc I still cannot prove this scientifically, but come on guise…

So am clinging on to this diet for now.

I learnt a lot about keto since I started, and invested a few bucks in facilitating and reassuring devices. For example I purchased a blood glucose / ketones meter. After a while, the piss sticks are not accurate apparently, once your body is in “maintenance” ketosis and completely fat adapted, it could read wrong. Since my piss ketone levels were low, I figured it was time to get one of those meters. Turns out I have fairly stable (low) ketones levels (aka “moderate ketosis” levels) and low glucose (expected and am not that interested in that value).

So well, apparently that is another “normal” thing for ppl doing a keto diet (and who are not interested in the weight loss aspect or diabetes), it is possible that you have low ketones levels. And that is fine. In fact I was listening to a podcast (Keto Savage) with a natty bodybuilder guest, who was also pointing out he doesn’t have crazy high values of 3 mmol/L but more like mine, hovering around 1.

I purchased (ikr) an app called Lifesum, which turned out to be absolutely shite for those doing keto for weight gain (or maintenance for that matter). I should do a full review at some point. When I contacted them to ask whether “keto for weight gain” was a feature they would consider implementing in the future, they pointed me to their feature request site, where most of those outlier requests probably go to die. It is probably quite uncommon and I expect the vast majority of ppl doing keto do it for weight loss and/or diabetes. The app only allows you to choose keto if your selected goal is to lose weight unfortunately. And then the recommended macros become useless for my use, way too little food overall in fact (and don’t mention the protein macro which is completely wrong for anyone actually doing any training imho). So #lifesum , you disappointed me and I cancelled my subscription immediately. Myfitnesspal is better, but the interface is from the 80s and their barcode db lacks a lot of the products found in Sweden. There are a couple of apps but nm, I will jump to myfitnesspal when reach the end of my sub w lifesum. Currently I am using the “classic” diet mode with “weight gain” as a goal, and trying hard to read the net carb values of my food buried in the fancy interface.

I am currently using the following macros: 75% fat, 20% protein and 5% carbs. But more often than not, my protein and/or fat intakes end up being more. Which is probably good. Also it’s worth mentioning that the 5% carbs are total carbs and not net, so my carb intake is actually less. In fact, it is always less than 20g / day (might as well go the full keto route and not take any chances).

But here’s the catch. I cannot fucking put weight back on. Since the start, of the year I lost 3kg. While I put back the 2kg or so I had lost when I started keto, I am completely unable to go back up to what I was in the New Year.

Anyhow. I will cut this blog short because it is workout time soon and I need to help my dad’s wife with her computer (remotely). And oh, I bought some creatine. Maybe I can hold on to a bit of water that way and put like 1kg back on?

See yous next time.

The end of IBS? Welcome to a carb-free (almost) world. Boy do I miss bread!

So I got fed up with doctors telling me about the FODMAP died. And went nuclear. And lo and behold, it worked (at least for now).

My IBS had become a daily companion. The kind of uninvited guest that ended up moving in, insidiously. Doctors would give me simetikon, dimetikon. Tell me to eat probiotics. Avoid pulses. Yeah yeah. Every IBS sufferer has heard this one before.

A colleague found an article in the paper in which a professor (or thereabouts, some very intelligent person in any case) discussed the link between sugar and IBS, and how his patients basically kicked their systems back into shape within a few days of not eating more sugar and starches. Essentially calling for a LCHF diet type.

Interesting? I mean yes, it’s rather well documented that gut bacteria thrive on sugary diets, and that sugar is generally not that great for you (not to mention extremely addictive). I never saw myself as someone who ate much sugar (by this I mean fast digesting sugars, like actual refined SUGAR, not complex carbs yeah?). But yeah am a bread monster, I fucking love bread. And increasingly out of laziness, and because it’s so convenient, my lunches had become a sandwich with some interesting filling and salad, on a daily basis. Don’t get me wrong, in recent times at least I was only eating “wholemeal” type bread, particularly the “protein” types bread you find here, the Pågen “Energi” bread was the favourite. And ofc I’d have the occasional burger meal, and rarely a soda.

When it comes to bread, the one I would eat is one of the least sweetened you can get in this country:

Per 100g: 239 kcal, 4.2g fat, 35g of carbs (3.1g net sugar), 6.3g fiber, 12g protein and 1g of salt. (Note the discrepancy between the total carbs, fiber and net)

So where am I getting at you ask? Well I guess I thought I was eating healthy. I really did. I thought it was just stress messing my system. Because after trying a gluten free diet, a lactose free diet, a less meat diet, any food exclusion you can think of, I was getting nowhere. Nothing seemed to help, no matter what I tried to exclude.

Bear with me. So back to the article written by the professor about the link between IBS and sugar. A friend suggested that instead of going for LCHF, I went nuclear and tried a keto diet. If you don’t know what that is, google it. For the sake of this blog post, let’s just say it’s LCHF on steroids, with even less carbs, some say less than 50g a day (LCHF tolerates up to 150g) and some extremists even go to huge lengths to not have more than 20g a day (and some try for less than 10 or as close to 0 as possible basically).

So I looked it up and decided to take this on. Cold turkey with carbs. Let’s get cracking.

This was 5 weeks and one day ago. And I have been IBS symptoms free since day 2 in the diet. Coincidence? Yeah it could be of course I cannot prove it. But I think it is unlikely coincidental.

I am not a fad diet person. I do not believe IBS is a thing even. But I cannot deny that my symptoms are GONE.

The diet is strict. You feel like shit when you begin for about a week and get crazy sugar cravings (I still dream about bread). But once you’re over the hump, it becomes easier as time passes and you get the hang of what you can or cannot eat. I lost 4kg or so since I started (water mostly). It is problematic to get takeaway, I cannot deny that. And very fucking expensive if you want to eat reasonably ethical products. Because the diet is based on fat and protein w a sprinkle of carbs, you end up focusing on a lot of meat and dairy (I have never gone through so much greek yoghurt in my life. You also end up spending a shit ton of time making food from scratch. But is it worth it? Fuck yeah. Am hooked. And will keep going for as long as I possibly can (afford it).

No more “Energi” bread for me, and my bowels have never been better for it. So what is it exactly that is causing this IBS problem? Well if I knew, I would tell you!

No idea yet what is causing it. Yet. It could well be a combination of things, so it will be hard to come to a conclusion without a strict testing plan. And am not sure I want to get out of ketosis to find out what makes my gut miserable. Yet.

But one thing is for sure, since I have eaten no refined sugars, no fruits, no grains, no starches, the fucking IBS thing is GONE. All hail ketosis! All hail the keto diet!

Time flies when you’re having fun (and getting old and wise)

It’s been ages since my last post. I had to renew the domain today so it reminded me that I am paying for a site I am barely using. Not that I have such a unique message, it feels like we are drowning in a sea of more or less well meaning wannabe personal trainers all sponsored to their eyeballs by CBD producers and fancy skin care products (or heaven forbid man grooming products).

But I will try to start posting this side of new year, with my meagre progress over the last years and perhaps steer this blog in other directions than “how to do this move”, since nowadays youtube has an infinite number of how to videos it feels useless and unnecessary.

Vi hörs!

Army training

Yesterday I went to an army training class with a company called forces fit. It’s not an easy class, everybody gets grouped according to ability. They have three levels blue for beginners, green for intermediate and red for advanced. I was in the green as my friend, who I went with, volunteered me for the same group that she was in but she has been going for a while. They have regular fitness assessments which will give you an indication which group is the right one for you and to see any improvements you gained through your training. In short it’s pretty much cardio circuit training, great for improving cardio fitness and losing weight.
It starts off with warm up, in the class I did it was first running, then a game of tag with lots of pushups and sit-ups thrown in followed by warm up stretches, which was done by all levels together. then the levels split up into two groups beginner/intermediate and intermediate/advanced. The intermediate people got to decide which group they wanted to join. Busier classes might split into three groups. As it was my first class and because my friend did the same, we stayed in the beginner/intermediate group. Both beginners and intermediates did the same exercises but the intermediates did more repetitions.
In this post I will focus on the beginner/intermediate workout as that’s the one I’ve done. The group was split into two groups to compete in a sprinting game. The group who lost, my group unfortunately, had to do push ups, situps and burpees. Then we did a circuit with three stations, the first round they were lunges on the left leg, push ups, lunges on the right leg. The second round was plank from elbows to plank on hands starting with the left, squat thrusts, plank from elbows to plank on hands starting with the right. The third round was side plank twisting to the front on the left side, plank with knee-elbow touches, side plank twisting to the front on the left side. Each round had to be repeated three times. After each round was completed three times we had to do one set of dips on a bench after the first, incline pull ups with an overhand grip after the second and incline pull ups with an underhand grip after the third. In between stations we had to run and to round it all off another st of dips.
Then we moved on to another part of the field, where we had to pair up. The next exercises had a set up of two stations. At the first station one partner would do one exercise until the other partner had run to the second station done a set of the exercise at that station and run back to the first station, then the partners switched, each round had to be completed twice before the exercises changed. The exercises were: pushups, burpees, situps, lunges, plank with knee-elbow touches, squat thrusts in no particular order.
In the end we did cool down stretches, which I had to modify for myself to get anything out of it.

My verdict: It was a tough class and halfway through I felt a bit sick from all the running but if you can stick with it it will definitely improve your fitness heaps and it’s great if you want to loose weight. The intensity of the class really gets your heart rate up and you only get short periods of rest, which makes it similar in effectiveness to HIIT I imagine.

This was me at the end of class: