Day 83 of 90

40 net carbs, 3200 calories and 14K steps.

1. No cheats - on plan food only. To aid with this I am taking a small notepad with me and when I see something I think I will throw in my mouth I am going to write it down instead. Got thru today. In addition to the still many leftovers at work, there was even more because it was someone's last day, they are going to work at the Admin Center in a different role. I ate the toppings off the pizza and ditched the crust. On the notepad: Pizza crust, pretzels, cake, mini cupcakes, cookies, salty snacky stuff, pie, candy, biscotti and macaroni salad. Kitchen crisis - propane dangerously low. This affecting cooking now and the microwave died (and hot water)...(I am new to the propane thing...)

Feb 01 - May 02 * Day 85

Healthy Habits check list: Weigh-in, activity, supplements, decent sleep, sun lamp, gratitude journal, food tracking, water

8/8: 49
7/8: 24
6/8: 8
5/8: 1
?: 4

Eating:
Gold days: 8
Green days: 43
Yellow days: 26
Red days: 7
?: 1

Day 75 of 90

Goal: Weigh daily. Drink water. Limit dairy and artificial sweeteners.

Weight goal: Stay under 205 lb for life. Longer term weight goal: Get down under 200 lb and stay there for life.

Visitors from out of town. Schedule and diet thrown off. Not tracking. Hanging in there.

Target: <42 g NC (<60 total), <1650 calories, <110 g fat, <120 g protein.
Actual: Probably hit my maximum carbs yesterday.

Goal weight: <200
Weight at start of this challenge: 206.4
Today's weight: 204.6

Day 13 of 90

Goals:
1. Drink 8 glasses of water a day 13/90
2. Follow my eating plan 13/90
3. Exercise everyday 13/90

NSV: hit over 150 minutes of high intensity workout this week (per heart rate monitor) I actually hit 180 minutes!

Pattern Eating Practice session for 12 weeks.

Below is my daily tracking for the current month (link)
and below that a matrix of the pattern. See Journal.

http://downhaul.com/lowcarb/monthly.txt

MTWTFSS
OXOOOXO
XOXOXOO
XXOOXOO
XOXOOX
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wtg meggen! for me first time I can recall fasting on a weekend - stay busy, no problem

Day 84 of 90

I didn't track perfectly yesterday. Net carbs in the 40 to 50 range, plenty of calories, and a 5K run. I also worked in some weight lifting. I have 3 more days of this temporary tweak to my diet. After my lab work on Wednesday I'm going back to VLC/keto with very limited plant based food. I felt better, I lost some weight, and I simply had better control eating VLC. I am looking forward to seeing the results of my cholesterol hack, but I am even more eager to get back to eating the way I need to eat.

1. No cheats - on plan food only. To aid with this I am taking a small notepad with me and when I see something I think I will throw in my mouth I am going to write it down instead. Doing ok today. Landlord brought a temporary small tank over to provide a little more propane til I make arrangements with a better company. (Old tank must leave first). I grocery shopped and really only had a twinge at a fav fast food place. Shopped in a different town to avoid the last day of the festival.

Feb 01 - May 02 * Day 86

Healthy Habits check list: Weigh-in, activity, supplements, decent sleep, sun lamp, gratitude journal, food tracking, water

8/8: 50
7/8: 24
6/8: 8
5/8: 1
?: 4

Eating:
Gold days: 8
Green days: 44
Yellow days: 26
Red days: 7
?: 1

Day 14 of 90

Goals:
1. Drink 8 glasses of water a day 14/90
2. Follow my eating plan 14/90
3. Exercise everyday 14/90

Thud: nice job fasting on the weekend!

Pattern Eating Practice session for 12 weeks.

Below is my daily tracking for the current month (link)
and below that a matrix of the pattern. See Journal.

http://downhaul.com/lowcarb/monthly.txt

MTWTFSS
OXOOOXO
XOXOXOO
XXOOXOO
XOXOOXO
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35 /90

Start DATE: 3/24/19



A. 2 meals a day, between noon- 8 pm for 30 days.x
B. take supplements every day
1. tyrosine 1/4 tsp TID xxxxx
2. 3 cups of green tea yxxxx
3. bottled supplements xxxx
4. min 4 oz beef xxx
5. min 3 eggs x xxxxx
6. 1/2 can of sardines
C. Find probiotic with Lactobacillus helveticus, Bifidobacterium longum, Bifidobacteria infantis

x= done y= partial

ONE DAY AT A TIME

Day 85 of 90

Sunday was a planned 'bad day.' For what I think I've learned about lowering LDL cholesterol what I ate yesterday mattered the most. I ate plenty of whole food, grain free carbs. I ate plenty in general. Today & tomorrow I'll eat less, but still enough not to be in 'weight loss mode'. After Wednesday's labs the plan is to get back on my VLC plan. This past week I've had no control issues, but I'm sure that dialing things back to where I was a month ago is going to take some work. Forced 'eating less' always does.

1. No cheats - on plan food only. To aid with this I am taking a small notepad with me and when I see something I think I will throw in my mouth I am going to write it down instead. I can't believe it's past day 20 already. This is good. I'm doing well. My mom handed me a piece of Easter candy she won as a prize to get rid of. It's in my lunchbag to put on the table at work tomorrow. Supervisor hands out chocolate which I politely take and say thank you but I gave it to my co-worker. Nothing else on notepad.

Day 15 of 90

Goals:
1. Drink 8 glasses of water a day 15/90
2. Follow my eating plan 15/90
3. Exercise everyday 15/90