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

Yesterday: 2/2
Strength training: 45/55
Measure/track: 54/55

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: 53 days
Off Target: 0 days
Met Weekly IF goal: 8 (week 8 of 13)

Thursday: . 1 meal. 7 net carbs, 147g protein and 1600 calories. Y workout after work. I delayed dinner for a 26 hour fast. The scale finally moved a bit. Down 1 pound. So that's a total of 10 pounds since January. I'm not complaining. I'm down a belt notch and a pant size. Slowly moving in the right direction is better than what I was doing.

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)
XXXXXX0 (05/16 - 05/22)
XXXXX (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)

Food may not have been on track yesterday, but at least it's logged.

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
XXXXXXX
XXXX

Notes: stayed home all day - hope to get outside today

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

Yesterday: 2/2
Strength training: 46/56
Measure/track: 55/56

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: 54 days
Off Target: 0 days
Met Weekly IF goal: 8 (week 8 of 13)

Friday: . 2 meals. 11 net carbs, 143g protein and 1625 calories. 16K steps yesterday.

Hit my goal on both Thursday and Friday. I'm sharing an AirBnB with my sisters and their families, so we're all cooking here at the rental house. It has been easy to make good chocies

No Fast food or Restaurants: 33/90 (started 04/12/21, ends 07/11/21)

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
XXXXXXX
XXXXX

Notes: Got out side, had less food yesterday.

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

Yesterday: 2/2
Strength training: 47/57
Measure/track: 56/57

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: 55 days
Off Target: 0 days
Met Weekly IF goal: 8 (week 8 of 13)

Saturday: . 3 meals. 30 net carbs, 285g protein and 3200 calories. This was my feast day. Today will be 3 meals too. I just won't eat quite so much.

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
XXXXXXX
XXXXXX

Notes:

Got on the water yesterday for a few hours, so fun, so cold tho - low humidity and in low 60's pulls the body heat out of you even with sun on the black wetsuit... good way to burn calories!

https://www.youtube.com/watch?v=Eln-oGWSZA8

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

Yesterday: 2/2
Strength training: 48/58
Measure/track: 57/58

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: 55 days
Off Target: 0 days
Met Weekly IF goal: 8 (week 8 of 13)

Sunday: . 3 meals. 25 net carbs, 238g protein and 3000 calories.

Hit my goal Saturday but not Sunday. We made the trip back from Sedona to San Diego yesterday

No Fast food or Restaurants: 34/90 (started 04/12/21, ends 07/11/21)

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
XXXXXXX
XXXXXXX

Notes:

Happy Monday - 800 calories yesterday - 122g protein, couldn't get second meal in on account of BG above trigger even with added exercise - temporary scale reward tho - i'll get that water back ha!