Oct1- Dec 31

day 32 /90 ( 31+

27 days > 16/8
3 Days 16/8
8 Days 18/6
1 Days 20 /4
3 Days 23/1
0 Days 36 hr fast
0 Days 42 hr fast

follow westman program : days 0



tyrosine 4 times a day. Maybe 5, with last dose after 7 pm, update , getting in 2-3 doses, progress!!

Aug 29 - Nov 27 * Day 75

Healthy Habits: Weigh-in, walking, weight training + stretching, supplements, decent sleep, food tracking, water, vinegar before meals
8/8: 1
7/8: 10
6/8: 22
5/8: 42

Eating:
Gold days: 6
Green days: 37
Yellow days: 26
Red days: 6

Days of min 18 hr IF: 11
Days of min 15 hr IF: 3
OMAD days: 3

Practice plan thru Dec 31: ADF (Alternate Day Fasting) M-W-F
Track eating days with X or O, Fasting days with F

X = Less than or equal to 35 Net Carbs
O = 36 or greater Net Carbs
F = Fasted Day

Tracking below. First line is days of week, lines below them hits and misses for that week

MTWTFSS
-----------
FOFOOOO
FOFOOOO
FOFOOOO
OXFOOOO
XX

Oct1- Dec 31

day 43 /90 ( 31+

28 days > 16/8
3 Days 16/8
8 Days 18/6
1 Days 20 /4
3 Days 23/1
0 Days 36 hr fast
0 Days 42 hr fast

follow westman program : days 1



tyrosine 4 times a day. Maybe 5, with last dose after 7 pm, update , getting in 2-3 doses, progress!!

1. On Plan food only. Read an inspiring passage from a J daily to keep motivated. Make sure I have dinner/snacks prepared for the next day. When I see temptation I will either take a pic of it, or write it down instead of eating it. (this will be daily). Doing ok. Packing lunch/dinner. Satisfied with my piece of SF candy, and 1/3 Atkins bar cut up. Things at work tempting but trying to ignore the table.

2. Exercise for 20 min 5 days a week, walking or something else.
Not doing so well with exercise. By the time I get home after errands and deal with the pellet stove, etc... I am so tired out...and cooking is a constant - tonight am out of dinners for library nights (tomorrow) so must make something quick (probably cabbage and bacon). Up earlier than usual to deal with pellet stove and dig my truck out, make sure I have plenty of time to get to work...

]Oct1- Dec 31

day 44 /90 ( 31+

29 days > 16/8
3 Days 16/8
8 Days 18/6
1 Days 20 /4
3 Days 23/1
0 Days 36 hr fast
0 Days 42 hr fast

follow westman program : days 2


tyrosine 4 times a day. Maybe 5, with last dose after 7 pm, update , getting in 2-3 doses mostly

Aug 29 - Nov 27 * Day 76

Healthy Habits: Weigh-in, walking, weight training + stretching, supplements, decent sleep, food tracking, water, vinegar before meals
8/8: 1
7/8: 10
6/8: 23
5/8: 42

Eating:
Gold days: 6
Green days: 38
Yellow days: 26
Red days: 6

Days of min 18 hr IF: 11
Days of min 15 hr IF: 3
OMAD days: 3

Aug 29 - Nov 27 * Day 77

Healthy Habits: Weigh-in, walking, weight training + stretching, supplements, decent sleep, food tracking, water, vinegar before meals
8/8: 1
7/8: 10
6/8: 24
5/8: 42

Eating:
Gold days: 6
Green days: 38
Yellow days: 27
Red days: 6

Days of min 18 hr IF: 11
Days of min 15 hr IF: 3
OMAD days: 3

Practice plan thru Dec 31: ADF (Alternate Day Fasting) M-W-F
Track eating days with X or O, Fasting days with F

X = Less than or equal to 35 Net Carbs
O = 36 or greater Net Carbs
F = Fasted Day

Tracking below. First line is days of week, lines below them hits and misses for that week

MTWTFSS
-----------
FOFOOOO
FOFOOOO
FOFOOOO
OXFOOOO
XXXX

]Oct1- Dec 31

day 44 /90 ( 31+

30 days > 16/8

0 days 12/12
0 Days 14/10
3 Days 16/8
8 Days 18/6
1 Days 20 /4
3 Days 23/1
0 Days 36 hr fast
0 Days 42 hr fast

follow westman program : days 3


tyrosine 4 times a day. Maybe 5, with last dose after 7 pm, update , getting in 2-3 doses mostly

Aug 29 - Nov 27 * Day 78

Healthy Habits: Weigh-in, walking, weight training + stretching, supplements, decent sleep, food tracking, water, vinegar before meals
8/8: 1
7/8: 10
6/8: 24
5/8: 43

Eating:
Gold days: 6
Green days: 38
Yellow days: 28
Red days: 6

Days of min 18 hr IF: 11
Days of min 15 hr IF: 3
OMAD days: 3

Aug 29 - Nov 27 * Day 79

Healthy Habits: Weigh-in, walking, weight training + stretching, supplements, decent sleep, food tracking, water, vinegar before meals
8/8: 1
7/8: 10
6/8: 24
5/8: 44

Eating:
Gold days: 6
Green days: 39
Yellow days: 28
Red days: 6

Days of min 18 hr IF: 11
Days of min 15 hr IF: 4
OMAD days: 3

1. On Plan food only. Read an inspiring passage from a J daily to keep motivated. Make sure I have dinner/snacks prepared for the next day. When I see temptation I will either take a pic of it, or write it down instead of eating it. (this will be daily). day 3: Fri 11/15 Only one thing off plan, fast food. Could have been worse. day 4: Sat same as Fri. day 5: My goof today was getting a bag of Paleo puffs - basically coconut flour "cheetos"...I ate the whole bag. <shakes head>. Trying to keep up with cooking. I made a great meal for a co-workers family Fri night - she ended up in the hospital for a few days, she has boys and the husband's cooking skills are limited. It wasn't LC so I didn't make extra for me. Will make a quick braised cabbage and ham pot. Aiming for a much better week next week.

2. Exercise for 20 min 5 days a week, walking or something else. both days Hectic days, working a lot.

Aug 29 - Nov 27 * Day 80

Healthy Habits: Weigh-in, walking, weight training + stretching, supplements, decent sleep, food tracking, water, vinegar before meals
8/8: 1
7/8: 10
6/8: 24
5/8: 45

Eating:
Gold days: 6
Green days: 39
Yellow days: 28
Red days: 7

Days of min 18 hr IF: 11
Days of min 15 hr IF: 4
OMAD days: 3

Practice plan thru Dec 31: ADF (Alternate Day Fasting) M-W-F
Track eating days with X or O, Fasting days with F

X = Less than or equal to 35 Net Carbs
O = 36 or greater Net Carbs
F = Fasted Day

Tracking below. First line is days of week, lines below them hits and misses for that week

MTWTFSS
-----------
FOFOOOO
FOFOOOO
FOFOOOO
OXFOOOO
XXXXXXX

No fast last week but hitting X's - feeling good!