1. On plan only. Limit alcohol 1 glass or equivalent (two half glasses) a week. (This will not be easy). (I did say this would be hard.) When not working, switch to decaf.

2. Exercise 5 days a week at least 20 min. I've gotten in the habit of walking recently again, it's a good thing. no exercise today.

3. 5 days a week - Clean something!!! Have never been a good housekeeper, I have time for creating better habits.

Thud Doh!!!!

Thanks Ken!! Nice to be joining you!

Practice plan thru June 30.

ADF (Alternate Day Fasting) Monday, Wednesday and Friday each week. Exception would be if I got sick, then I'll reconsider this idea. I'm aiming for hitting 3 days a week but, as this is practice. I don't expect to be perfect at first, or ever, for that matter.

Tracking below. First line is days of week, lines below them are hits and misses for the days that week. I'll note if it was 24 or 36hr fast.

X = 24-36hr Fast
O = Eat

MTWTFSS
-----------
XOXO

==== Notes Below ====

Thanks Ken and Niki for the shout out. This M-W-F ADF is going to be tricky I think - so much my mind wants to eat every day for entertainment (enjoyment - and nourishment) and sleep-aid at end of day. I've tried this a few times before and didn't get but mostly on fast a week, maybe two. I think I can change my mind on those fast days and find other stuff to do besides eat at the end of the day before bedtime. Once I lay down I don't have trouble falling asleep fasted. We'll see how today goes, tomorrow. I if I'm fortunate enough to wake up.

Day 39

Thursday was for my challenge goals. For the next two days I won't be logging my food; HOWEVER I will be very mindful to keep the carbs down below 20 and I plan to eat what I believe to be a reasonable amount of food each day. When I am way off on portion control I usually don't track it. I don't want to know the results. Tracking or no tracking I know when I've had a bad day. So this is kind of a novel idea for me.. don't track and know that I had a good day anyway. That's the plan for Friday & Saturday.


Days at or under 20 carbs: 33
Days with good portion control: 34

Day 19
Down 2 pounds: 245

75 pounds to go to reach 170.
Loss since Jan.11, 2020 : 18 Pounds
Goal: 220 by Jan.1, 2021

No wheat
No tater tots
No chips
Mini Goal: 243 by April 11
Starting weight (April 1):249

April
1....249
2....247
3....245
4....
5....
6....
7....
8....
9....
10...
11..

Week of Monday the 16th of March All
Week of Monday the 23rd Four / and Three
Week of Monday the 30th of March
M___T__W__Th__F__S__Sun[/COLOR]

2009: 370/ 2016:260-270/2020:Jan:263/Current 245/Goal 220 by Jan.1, 2021/Ultimate Goal: 170

I'll just count days. There will be 2 days a week I don't clean and don't exercise. I'll just leave them blank on those days.

1. On plan only. I am not trying very hard.
1a. Limit alcohol 1 glass or equivalent (two half glasses) a week. (This will not be easy). (I did say this would be hard - and it was again.)
1b. When not working, switch to decaf.

2. Exercise 5 days a week at least 20 min. I've gotten in the habit of walking recently again, it's a good thing. 20 min walk in an old cemetery

3. 5 days a week - Clean something!!! Have never been a good housekeeper, I have time for creating better habits.

Practice plan thru June 30.

ADF (Alternate Day Fasting) Monday, Wednesday and Friday each week. Exception would be if I got sick, then I'll reconsider this idea. I'm aiming for hitting 3 days a week but, as this is practice. I don't expect to be perfect at first, or ever, for that matter.

Tracking below. First line is days of week, lines below them are hits and misses for the days that week. I'll note if it was 24 or 36hr fast.

X = 24-36hr Fast
O = Eat

MTWTFSS
-----------
XOXOX

==== Notes Below ====

36hr - week one worked out somehow. regular lc eating this weekend.

Day 20
I was 254 20 days ago so that makes an 8 pound loss from then to today.

No wheat
No tater tots
No chips



Goal: 243 by April 11
Starting weight (April 1):249

April
1....249
2....247
3....245
4....246
5....
6....
7....
8....
9....
10...
11..

Week of Monday the 16th of March All
Week of Monday the 23rd Four / and Three
Week of Monday the 30th of March
M___T__W__Th__F__S__Sun[/COLOR]

2009: 370/ 2016:260-270/2020:Jan:263/Current 245/Goal 220 by Jan.1, 2021/Ultimate Goal: 170

Countdown to Saturday, May 9, 2020
? days

💡 Epiphanies 💡
Years of lying on the “amount” eaten is becoming a reality
A carb/cal app is a wonderful 📲 tool
🚫 red meat = less calories
past life—>cal & carbs; 5700 & 750 respectively daily 🤐
obsessiveness of weight/food/scales/clothing > food control
Stay away from Ham—especially green eggs and ham. 🐖
💦 and more💧

Hang on, let me overthink this 📚

90 day goal:

🚫 Red Meat 🥩
Net carbs < 30g 🥑 or
Caloric intake < 1300 🥗
Exercise daily—swim or walk 🏊🏻‍♀️
🚫 Meat on Tuesdays 🍤🥩🥓🥘🍗

any other fun icon = right on
= 🎶 get back on it 🎶

Week 1 of 13 all
Week 2 of 13 all
Week 3 of 13 all 🍀
Week 4 of 13 all 🐄
Week 5 of 13 all 🌟
Week 6 of 13 🥦 sat no exercise
Week 7 of 13 😷

Week 8 of 13 - using fun icons
Mon 👑 Tues 🐔 Wed ⌛️Thur ⛱ Fri 🚜 Sat Sun

Happy Saturday everyone...actually, I feel like every day feels like Saturday nowadays.
Eating and exercise have been great. Working around the house/yard. Funny, I’m watching less t.v. nowthan before the quarantine. I’m eating much less meat.

1. On plan only.
1a. Limit alcohol 1 glass or equivalent (two half glasses) a week. (This will not be easy). No wine today, but have already blown it for the week.
1b. When not working, switch to decaf.

2. Exercise 5 days a week at least 20 min. I've gotten in the habit of walking recently again, it's a good thing. 35 min walk at fav park nearby

3. 5 days a week - Clean something!!! Have never been a good housekeeper, I have time for creating better habits.

Day 21


No wheat
No tater tots
No chips

Week of Monday the 16th of March All
Week of Monday the 23rd Four / and Three
Week of Monday the 30th of March 5 /and Two

2009: 370/ 2016:260-270/2020:Jan:263/Current 245/Goal 220 by Jan.1, 2021/Ultimate Goal: 170[/QUOTE]

Practice plan thru June 30.

ADF (Alternate Day Fasting) Monday, Wednesday and Friday each week. Exception would be if I got sick, then I'll reconsider this idea. I'm aiming for hitting 3 days a week but, as this is practice. I don't expect to be perfect at first, or ever, for that matter.

Tracking below. First line is days of week, lines below them are hits and misses for the days that week. I'll note if it was 24 or 36hr fast.

X = 24-36hr Fast
O = Eat

MTWTFSS
-----------
XOXOX

==== Notes Below ====

Normal eating yesterday (probably high on protein) and normal eating today, back at the ADF pattern on Monday. Enjoy the day if you can.

Countdown to Saturday, May 9: 34 days

💡 Epiphanies 💡
Years of lying on the “amount” eaten is becoming a reality
A carb/cal app is a wonderful 📲 tool
🚫 red meat = less calories
past life—>cal & carbs; 5700 & 750 respectively daily 🤐
obsessiveness of weight/food/scales/clothing > food control
Stay away from Ham—especially green eggs and ham. 🐖
💦 and more💧

Hang on, let me overthink this 📚

90 day goal:

🚫 Red Meat 🥩
Net carbs < 30g 🥑 or
Caloric intake < 1300 🥗
Exercise daily—swim or walk 🏊🏻‍♀️
🚫 Meat on Tuesdays 🍤🥩🥓🥘🍗

any other fun icon = right on
= 🎶 get back on it 🎶

Week 1 of 13 all
Week 2 of 13 all
Week 3 of 13 all 🍀
Week 4 of 13 all 🐄
Week 5 of 13 all 🌟
Week 6 of 13 🥦 sat no exercise
Week 7 of 13 😷

Week 8 of 13 - using fun icons
Mon 👑 Tues 🐔 Wed ⌛️Thur ⛱ Fri 🚜 Sat 🐝 Sun

Well all, today is the last day of week 8 for me.
The wind is blowing pretty hard outside and it’s going to bring some snow. I am ready for spring time.
Exercise and eating has been good. I do see fluctuations in my weight from day today depending on salt content. I must make a note to add more water to those days that I eat foods high in salt such as the can of tuna fish I ate yesterday.

1. On plan only. Brought pork rinds with me when I went to get gas and water. My "treat" was going to a park I hadn't been to before! It worked!
1a. Limit alcohol 1 glass or equivalent (two half glasses) a week. (This will not be easy). Good for today - for this week.
1b. When not working, switch to decaf.

2. Exercise 5 days a week at least 20 min. I've gotten in the habit of walking recently again, it's a good thing. 20 min walk in a park I'd never been to in a neighboring county.

3. 5 days a week - Clean something!!! Have never been a good housekeeper, I have time for creating better habits.

Practice plan thru June 30.

ADF (Alternate Day Fasting) Monday, Wednesday and Friday each week. Exception would be if I got sick, then I'll reconsider this idea. I'm aiming for hitting 3 days a week but, as this is practice. I don't expect to be perfect at first, or ever, for that matter.

Tracking below. First line is days of week, lines below them are hits and misses for the days that week. I'll note if it was 24 or 36hr fast.

X = 24-36hr Fast
O = Eat

MTWTFSS
-----------
XOXOXOO

==== Notes Below ====

Good eating weekend, low carb. Happy Monday.

Niki, good idea of water with salt. That was one of the things I was working on last period - check out this first section if you have time https://peterattiamd.com/rickjohnson/

Day 42

I'm calling Friday, Saturday and Sunday all good. It was a busy weekend away from home. I was at my daughter's house helping her finish up her backyard fence project. She's been stuck at home alone for 3 weeks and was going a little stir crazy. So the fence project was the excuse for me to go, but I think that she really just wanted the company. It was a good weekend.

I did not log food, but did my best to keep eating and carbs within bounds. Without logging I can't know for sure about the totals. I just know that I made good choices everyday.


Days at or under 20 carbs: 36
Days with good portion control: 37