Goals for April 5 through July 3

1) Avoid all snacking between meals & after dinner
2) Get most of my fat from food (limit the added fats)
3) < 30 net carbs everyday, but aim for < 20 net carbs
4) First 30 days - ween off of high fiber seed/nut flours
5) Two 18 to 24 hour IFs per week. Makeups allowed.

Met goals 1 - 4: 46 days
Off Target: 0 days
Met Weekly IF goal: 7 (week 7 of 13)

Thursday: . 1 meal. 9 carbs, 113g protein and 1300 calories. I completed my 2nd IF of the week and put in a good upper body workout at the Y last night. The scale gave in and dropped pound this morning. I'm starting to feel and see some results in the looseness of my clothes, so slowly but surely I'm moving in the right direction.

Hit neither goal yesterday One of my goals ends on Sunday, so I am going to replace it with a fasting goal of some kind.

No Fast food or Restaurants: 26/90 (started 04/12/21, ends 07/11/21)
Carnivore: 61/90 (started 02/23/21, ends 05/23/21)

Timeline: May 2nd - Jul 31st
Habit: Track Food in Excel & update details in journal that evening or the next morning

X=Met Habit Objective
O=Off Track

SMTWTFS
-----------
XXXXXXX (05/02 - 05/08)
XXXXXXX (05/09 - 05/15)
XXXXX (05/16 - 05/22)
(05/23 - 05/29)
(05/30 - 06/05)
(06/06 - 06/12)
(06/13 - 06/19)
(06/20 - 06/26)
(06/27 - 07/03)
(07/04 - 07/10)
(07/11 - 07/17)
(07/18 - 07/24)
(07/25 - 07/31)

Anyone want to come over for dinner? Have a 5 pound brisket I'm putting on the smoker around noon. Should be done around 6 or 6:30 tonight.



Edit..

Umm... sorry. I posted this in the wrong thread!

Practice Plan Thru June 30

- Continue DDF (unlimited access): https://www.datadrivenfasting.com
- Daily: Review Nutritional Optimization Master Class - experiment with foods

Tracking below.

X = Practiced the above
O = Did not practice the above
Z = Padding

MTWTFSS
-----------
ZZZXXXX
XXXXXXX
XXXXOXX
XXXXXOX
XXXXXXX
XXXXXXX
XXXXXXO
XXXX

Notes:

and I will be coming over for dinner jeff

April 2 - July 1 * Daily strength training +
weighing/measuring/tracking on Fitday

Yesterday: 1/2
Strength training: 40/49
Measure/track: 49/49

Two three days in a row missing on strength training, but I have a good excuse: I got my covid vaccine yesterday. If I feel normal later this afternoon, I'll get a quick workout in without my left arm, which feels like it got punched.

Practice Plan Thru June 30

- Continue DDF (unlimited access): https://www.datadrivenfasting.com
- Daily: Review Nutritional Optimization Master Class - experiment with foods

Tracking below.

X = Practiced the above
O = Did not practice the above
Z = Padding

MTWTFSS
-----------
ZZZXXXX
XXXXXXX
XXXXOXX
XXXXXOX
XXXXXXX
XXXXXXX
XXXXXXO
XXXXX

Notes:

good weekend to you all.

Goals for April 5 through July 3

1) Avoid all snacking between meals & after dinner
2) Get most of my fat from food (limit the added fats)
3) < 30 net carbs everyday, but aim for < 20 net carbs
4) First 30 days - ween off of high fiber seed/nut flours
5) Two 18 to 24 hour IFs per week. Makeups allowed.

Met goals 1 - 4: 47 days
Off Target: 0 days
Met Weekly IF goal: 7 (week 7 of 13)

Friday: . 2 meals. 13 carbs, 170g protein and 1800 calories. Today is a 3 meal VLC feasting day. I'll track it and log it.

Hit both goals yesterday

No Fast food or Restaurants: 27/90 (started 04/12/21, ends 07/11/21)
Carnivore: 62/90 (started 02/23/21, ends 05/23/21)

April 2 - July 1 * Daily strength training +
weighing/measuring/tracking on Fitday

Yesterday: 2/2
Strength training: 41/50
Measure/track: 50/50

Practice Plan Thru June 30

- Continue DDF (unlimited access): https://www.datadrivenfasting.com
- Daily: Review Nutritional Optimization Master Class - experiment with foods

Tracking below.

X = Practiced the above
O = Did not practice the above
Z = Padding

MTWTFSS
-----------
ZZZXXXX
XXXXXXX
XXXXOXX
XXXXXOX
XXXXXXX
XXXXXXX
XXXXXXO
XXXXXX

Notes:

Goals for April 5 through July 3

1) Avoid all snacking between meals & after dinner
2) Get most of my fat from food (limit the added fats)
3) < 30 net carbs everyday, but aim for < 20 net carbs
4) First 30 days - ween off of high fiber seed/nut flours
5) Two 18 to 24 hour IFs per week. Makeups allowed.

Met goals 1 - 4: 48 days
Off Target: 0 days
Met Weekly IF goal: 7 (week 7 of 13)

Saturday: . 3 BIG meals. 30 carbs, 290g protein and 2850 calories. I did eat a lot at my 3 meals yesterday - but that's what I planned to do. I'm eating a lot of low calorie days with the regular IFs and to preserve my resting metabolic rate I need to mix in some feasting days so that I'm not in a calorie deficit every single day. This is what learned about optimal IFing in recent weeks. Hopefully this is based on good information. I had a really good upper and lower body workout at the Y and got in 16K steps . I focused on more protein and kept the fats in check. It was hard to eat enough to get to my calorie goal. I haven't said that very often.

The mistake I made yesterday was eating too much seed fiber. It caught up with me about an hour after dinner. I had depleted my stock of fiber for this challenge, but my daughter had me buy more of it because she too was using it. Since I was eating more carbs I decided to dip into the fiber to keep absorption slow. Apparently my body has adjusted to my low fiber tweak already. Eating fiber to the amounts I was doing before hit my stomach like a ton of bricks. After the stomach ache it felt like gravel working it's way through my gut. It took several hours to feel right again. They say that the gut biome changes quickly with changes in diet. I've only been off of fiber for a few weeks, so this appears to be true.

Time to switch out one of my goals. My next goal will be a fasting goal. I've been strengthening my fasting muscle and can do a 42-hour fast no problem at this point. However, I am going on vacation in a couple of days (family reunion in Sedona, AZ) and I don't plan on doing anything but short fasts during this time, 16:8 or so each day. So I will start an extended fasting goal when I get back home next week.

No Fast food or Restaurants: 27/90 (started 04/12/21, ends 07/11/21)

April 2 - July 1 * Daily strength training +
weighing/measuring/tracking on Fitday

Yesterday: 2/2
Strength training: 42/51
Measure/track: 51/51

Goals for April 5 through July 3

1) Avoid all snacking between meals & after dinner
2) Get most of my fat from food (limit the added fats)
3) < 30 net carbs everyday, but aim for < 20 net carbs
4) First 30 days - ween off of high fiber seed/nut flours
5) Two 18 to 24 hour IFs per week. Makeups allowed.

Met goals 1 - 4: 49 days
Off Target: 0 days
Met Weekly IF goal: 7 (week 7 of 13)

Sunday: . 3 BIG meals. 14 net carbs, 265g protein and 2725 calories. The scale read the same on Sunday morning as it did before my Saturday feast day, so I decided to make it another 3 meal day. I logged it and kept eating within reason. I also dialed back on the carbs, protein and fiber. Today will be a 24 hr IF with a workout before dinner. The plan is to keep skipping breakfast on weekdays and I'll try to make my next IF 36 hrs. FBG was 84 this morning. I have not gotten a reading that low for quite some time.