]New plan July 25-

M-F omad 4-5 times
SS 2-3 meals/snacks

Week 1: (9)Mon 1 Tue 1 Wed 2 Thurs 2 Fri 1Sat 1 Sun 1

Week 2: (10-11) Mon 1 Tue 1 Wed 2 Thur 2 Fri 1 Sat 2 Sun 1-2

Week 3: (9)Mon 1Tue 1Wed 1 Thu 1Fri 2 Sat 2 Sun 1

Week 4:

Mon 2 snacked !!! 😱
Tue 1

Sick with COVID so focus is high quality food to beat this. Going to 2 -3 meals . Food geared toward beating COVID. Red apples like red delicious and Fuji. Lemon peel. Guava for vit c complex. Vit D3, vit K2, zinc, multi vitamin, vit B complex, berberine.



Aug-sep 4
Mon 2, Tues 2, wed 2, thu 1, fri 2, sat sun

The challenge: Aug 15 to Nov 13 - Lose weight each month via TRE, IFs, high protein, VLC, portion control, more activity, and avoiding problem LC foods. UPDATE: Started Data Driven Fasting course on 8/27.

Weight loss first 30 days: 0
OMAD Count: 0

Eating to plan: 17
Off the mark: 2
Active days: 0

From 7 July through to 5 October

Daily walk
Monitor blood pressure
Stay low carb
Drink 3 litres of water

Goals met: Y=Yes, N=No

YYYYY/YYYYY/YYYYY/YYNYY/YYYYY/YYYYY
YYNNN/YYYYY/YYYYY/YYYYY/YYYNY/YYY

New plan July 25-

M-F omad 4-5 times
SS 2-3 meals/snacks

Week 1: (9)Mon 1 Tue 1 Wed 2 Thurs 2 Fri 1Sat 1 Sun 1

Week 2: (10-11) Mon 1 Tue 1 Wed 2 Thur 2 Fri 1 Sat 2 Sun 1-2

Week 3: (9)Mon 1Tue 1Wed 1 Thu 1Fri 2 Sat 2 Sun 1

Week 4:

Mon 2 snacked !!! 😱
Tue 1

Sick with COVID so focus is high quality food to beat this. Going to 2 -3 meals . Food geared toward beating COVID. Red apples like red delicious and Fuji. Lemon peel. Guava for vit c complex. Vit D3, vit K2, zinc, multi vitamin, vit B complex, berberine.



Aug-sep 4
Mon 2, Tues 2, wed 2, thu 1, fri 2, sat 2 sun

From July 10 to Oct 7

6000 steps
Log food

Week 1:10-17
Logged food all 7, walked 4
Week 2: 18- 25
Logged food all 7, 0 walking
Week 3: 26- 2
Logged food all 7, 0 walking
Week 4: 2- 9
Logged food all, 3 walking
Week 5: 10-17
Logged all food, 4 walking
Week 6: 18 - 25
Logged food 5, walking 0
Week 7: 26 -2
logged food 5, walking 1

3: n,y

From 7 July through to 5 October

Daily walk
Monitor blood pressure
Stay low carb
Drink 3 litres of water

Goals met: Y=Yes, N=No

YYYYY/YYYYY/YYYYY/YYNYY/YYYYY/YYYYY
YYNNN/YYYYY/YYYYY/YYYYY/YYYNY/YYYN

Missed taking my BP and ate higher carb than usual

From July 10 to Oct 7

6000 steps
Log food

Week 1:10-17
Logged food all 7, walked 4
Week 2: 18- 25
Logged food all 7, 0 walking
Week 3: 26- 2
Logged food all 7, 0 walking
Week 4: 2- 9
Logged food all, 3 walking
Week 5: 10-17
Logged all food, 4 walking
Week 6: 18 - 25
Logged food 5, walking 0
Week 7: 26 -2
logged food 5, walking 1

3: n,y
4: n,y

]New plan July 25-

M-F omad 4-5 times
SS 2-3 meals/snacks

Week 1: (9)Mon 1 Tue 1 Wed 2 Thurs 2 Fri 1Sat 1 Sun 1

Week 2: (10-11) Mon 1 Tue 1 Wed 2 Thur 2 Fri 1 Sat 2 Sun 1-2

Week 3: (9)Mon 1Tue 1Wed 1 Thu 1Fri 2 Sat 2 Sun 1

Week 4:

Mon 2 snacked !!! 😱
Tue 1

Sick with COVID so focus is high quality food to beat this. Going to 2 -3 meals . Food geared toward beating COVID. Red apples like red delicious and Fuji. Lemon peel. Guava for vit c complex. Vit D3, vit K2, zinc, multi vitamin, vit B complex, berberine. Fortunately, these vit supplements are a regular



Aug-sep 4
Mon 2, Tues 2, wed 2, thu 1, fri 2, sat 2 sun 2-3

Changing to old school Atkins. Two meals, after 12 noon, limit greens to 2 cups and other lc veg to 1 cup. Limit apple to half small Fuji for 1-2 weeks. Y= good, n= nope

Sep5-11
M yT

From 7 July through to 5 October

Daily walk
Monitor blood pressure
Stay low carb
Drink 3 litres of water

Goals met: Y=Yes, N=No

YYYYY/YYYYY/YYYYY/YYNYY/YYYYY/YYYYY
YYNNN/YYYYY/YYYYY/YYYYY/YYYNY/YYYNY

The challenge: Aug 15 to Nov 13 - Lose weight each month via TRE, IFs, high protein, VLC, portion control, more activity, and avoiding problem LC foods. UPDATE: Started Data Driven Fasting course on 8/27.

Weight loss first 30 days: 0
OMAD Count: 0

Eating to plan: 20 - Stayed OP with DDF over the holiday weekend
Off the mark: 2
Active days: 2

Practice Plan for Q3-2022:

o Protein:Energy ratio >=1 (https://proteinpercent.com/)
o Avoid GPS (Grain, Potato, Sugar)
o Avoid AS (Artificial Sweeteners) will reassess Q4

Tracking:
X = Met practice objective
O = Failed to meet practice objective
V = Vacation

MTWTFSS (days of week)
-----------
OOXXXXX
XXXXXXX
XXXXOXX
XOXXXOO
XOOXOOO
XXXXOOO
OOOOOOO
OXXXVVV
VVVVVVV
V

I'm back, I restrained myself from going to far from plan while away but when I got back in to town this weekend not as much. For the rest of the practice period this month i'm going to allow AFS (diet soda) but keep shooting for > 1 P:E - soda's a crutch but hey, I need one at the moment ha!

Good luck with DDF Ken and sorry to hear you caught the covid bug Ms A - best wishes to you both.

From 7 July through to 5 October

Daily walk
Monitor blood pressure
Stay low carb
Drink 3 litres of water

Goals met: Y=Yes, N=No

YYYYY/YYYYY/YYYYY/YYNYY/YYYYY/YYYYY
YYNNN/YYYYY/YYYYY/YYYYY/YYYNY/YYYNY
Y

The challenge: Aug 15 to Nov 13 - Lose weight each month via TRE, IFs, high protein, VLC, portion control, more activity, and avoiding problem LC foods. UPDATE: Started Data Driven Fasting course on 8/27.

Weight loss first 30 days: 0
OMAD Count: 0

Eating to plan: 20
Off the mark: 3 - First foul-up on my DDF. Sleep problems - at at 2am
Active days: 3

From July 10 to Oct 7

6000 steps
Log food

Week 1:10-17
Logged food all 7, walked 4
Week 2: 18- 25
Logged food all 7, 0 walking
Week 3: 26- 2
Logged food all 7, 0 walking
Week 4: 2- 9
Logged food all, 3 walking
Week 5: 10-17
Logged all food, 4 walking
Week 6: 18 - 25
Logged food 5, walking 0
Week 7: 26 -2
logged food 5, walking 1

3: n,y
4: n,y
5: n,n
6: y,y

Practice Plan for Q3-2022:

o Protein:Energy ratio >=1 (https://proteinpercent.com/)
o Avoid GPS (Grain, Potato, Sugar)

Tracking:
X = Met practice objective
O = Failed to meet practice objective
V = Vacation

MTWTFSS (days of week)
-----------
OOXXXXX
XXXXXXX
XXXXOXX
XOXXXOO
XOOXOOO
XXXXOOO
OOOOOOO
OXXXVVV
VVVVVVV
VX

Protein:Energy Ratio = 2.34

goodie, an X ha!