Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 57/57
Successful workout days: 51/57

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.
5) Eat less at dinnertime (Starting February 1)

Met all goals: 49 days
Off Target: 5 days

I logged my 3 meals yesterday. 23 net carbs, 30g fiber, 60% of calories from fat. 2250 calories. That should be in the weight loss zone for me. I just need to keep doing this consistently.

I have to admit that weighing & measuring can't help but to heighten my awareness of portion control. Although I tried to simply measure what I would normally have eaten yesterday, I'm sure that less food made it onto my plate than would have had I not been planning to track it. I logged the food into My Plan after the fact and the numbers came up good. After years of practice, apparently I instinctively know how much I should be eating. However, when I know that I'm not going to log what I'm eating my tendency is to be a little more liberal on the portion size.

So if accept my natural tendency to overeat and load up my plate as if I plan to track it, then maybe I can finally get to a place where maintenance and/or weight loss is possible without actually plugging every bite into a calculator.

Timeline: Dec 7th - March 7th
Habit: Eating Less than 200 calories after 7:00 PM
Exception: Eating Dinner if delayed due to schedule/conflict

X=Met Habit Objective
O=Off Track

MTWTFSS
-----------
XXXXXXX (12/07 - 12/13)
XXXXXXX (12/14 - 12/20)
XXXXXXX (12/21 - 12/27)
XXXXXXX (12/28 - 01/04)
XXXXXXX (01/05 - 01/11)
XXXXXXX (01/12 - 01/19)
XXXXXXX (01/20 - 01/26)
XXXXXX0 (01/27 - 02/02)
XXXXXXX (02/03 - 02/09)
0XXXXXX (02/10 - 02/16)
XXXXXXX (02/17 - 02/23)
X (02/24 - 03/02)
(03/03 - 03/07)

76/78 of 90

4g carbs yesterday and I stuck with meat, eggs, dairy, spices, and water.

Carb habit days successful: 67/90 (started 12/10/20, ends 03/09/21)
Carnivore: 3/90 (Started 02/23/21, ends 05/23/21)

Stuck with it. No cheats, no keto, just carnivore and water all day. After dinner last night, I found I needed another full-sized dinner, which has never happened to me before. I'm going to do my best to fill my plate a bit more at dinner time, or try to accurately gauge how hungry I actually am.

Mornings without my coffee require breakfast, so I am doing my best to push off my breakfast until I'm really, truly hungry for meat. Trying to slowly get back to intermittent fasting.

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
XXXXXXO
XXOOOOX
OXXOOOO
OOXOOOO
OOX

Notes:

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 1/2
Successful protein goal days: 58/58
Successful workout days: 51/58

Argh - I did it again. I flat-out forgot my work out. Pretty sad when I have nothing else to do.

Timeline: Dec 7th - March 7th
Habit: Eating Less than 200 calories after 7:00 PM
Exception: Eating Dinner if delayed due to schedule/conflict

X=Met Habit Objective
O=Off Track

MTWTFSS
-----------
XXXXXXX (12/07 - 12/13)
XXXXXXX (12/14 - 12/20)
XXXXXXX (12/21 - 12/27)
XXXXXXX (12/28 - 01/04)
XXXXXXX (01/05 - 01/11)
XXXXXXX (01/12 - 01/19)
XXXXXXX (01/20 - 01/26)
XXXXXX0 (01/27 - 02/02)
XXXXXXX (02/03 - 02/09)
0XXXXXX (02/10 - 02/16)
XXXXXXX (02/17 - 02/23)
XX (02/24 - 03/02)
(03/03 - 03/07)

77/79 of 90

Well, this is pretty much nailed and as long as I'm IFing, I won't be snacking late at night. I'm realizing that I started another habit without documenting it here. Starting the IFing. That was just last week, so I think I'll just roll into that one and track it here. I have all the data in a fasting app, so will just add it to this and keep on rolling and push the IFing to 90 days. Want to do 12 hours minimun and push for 16+ most days.

4g carbs yesterday and I stuck with meat, eggs, dairy, spices, and water.

Carb habit days successful: 68/90 (started 12/10/20, ends 03/09/21)
Carnivore: 4/90 (Started 02/23/21, ends 05/23/21)

Nice job Jess! Way to stick with it.

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.
5) Eat less at dinnertime (Starting February 1)

Met all goals: 50 days
Off Target: 5 days

I again logged my 3 meals yesterday. 24 net carbs, 24g fiber, 64% of calories from fat, 173g protein and 2500 calories. I did my usual 2 mile walk at lunch and DD3 (Kelsey) and I stopped by the Y on the way home from work to do upper body weight training. She is becoming quite the gym rat. Weight lifting is not my favorite pastime, so it really helps to have a motivated lifting buddy pushing me on.

Nearly 10 months ago Kelsey graduated college and became employed in the marketing dept at the plant where I work. Since then we have been very consistence about getting our weight lifting in at the Y - 2 or 3 days per week. Consistency has made a big difference. Even at my age (57) I have managed to add significant muscle and strength. I'm lifting 50% heavier weight than I did when we first started. Unfortunately, much of my new muscle bulk this hidden under some regained fat. I was down a pound this morning, but that's just a drop in the bucket. I am finding rekindled motivation to keep working hard. I want to shed some of that fat to expose some of my hard work at the gym.

This 90 challenge is a huge help in keeping me focused on my goals. Every time I've taken a break from it I've paid the price. This one is going well. I'll be here for the next one and the next one as well.

Going to try this format for a bit. Adding in the IFing habit and we will see how it goes.

Habit 1: Eating Less than 200 calories after 7:00 PM
Exception: Eating Dinner if delayed due to schedule/conflict
Timeline: Dec 7th - March 7th
Days On Track: 77
Days Off Track: 2
12/13, 12/20, 12/27, 1/4, 1/11, 1/19, 1/26, 2/2, 2/16, 2/23, 3/2, 3/7

Habit 2: IFing for 12 hours each day.
Exception: None
Timeline: Feb 12th - May 13th
On Track:14
Off Track:0
2/19, 2/26, 3/5, 3/12, 3/19, 3/26, 4/2, 4/9, 4/16, 4/23, 4/30, 5/7, 5/13

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
XXXXXXO
XXOOOOX
OXXOOOO
OOXOOOO
OOXO

Notes:

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 59/59
Successful workout days: 52/59

4g carbs yesterday and I stuck with meat, eggs, dairy, spices, and water.

Carb habit days successful: 69/90 (started 12/10/20, ends 03/09/21)
Carnivore: 5/90 (Started 02/23/21, ends 05/23/21)

Thanks for the encouragement, Jeff

I've quickly found myself eating OMAD with carnivore. Not hard at all, apparently. Yesterday I had a couple of gigantic scotch eggs for lunch plus a big ol' wedge of brie (which is where my four carbs daily comes from) and then I didn't need dinner. Not hungry so far this morning, although it's only 5:33 AM my time, so we'll see. I will allow my body to adjust and will focus on only eating when I'm hungry.

Default
Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
XXXXXXO
XXOOOOX
OXXOOOO
OOXOOOO
OOXOO

Notes: