Practice Plan Thru March 31

Strict ADF: (I have not tried this, alternating every day)

o Eating Days - >200g protein, Low Fat
o Fasting Days - Bodyweight Exercise (sit, push, pull, squat)

If this is too rigorous, I may try protein sparing fast on alternate days. I'm trying to get my power/weight ratio has high as I can before water season begins (April 2022)


Tracking below.

X = Eating Day
O = Fasting Day
F = Failed to meet practice objective


MTWTFSS
-----------
XOXOXFX

Oct 23 - Jan 21 * Day 77

SAD management goals: 4/4
Pain management goals: 2/2
Food grade: C

Goals for October 18 through January 15

1) Avoid all snacking between meals & after dinner
2) < 25 net carbs everyday, but aim for < 20 net carbs
3) Eliminate Artificial Sweeteners in food & dial back on all SF sweeteners
4) Two 18 to 36 hour IFs per week.
5) Two resistance training workouts per week.

Met goals 1 & 2: 63 days
Off Target: 20 day
Met Weekly IF goal: 12 (week 12 of 13)
Met Gym goal: 2 (week 5)

Monday - IFs for the week 1, Gym 0. As I mentioned before, for the last couple of weeks of this challenge I'm upping my carbs out of what keeps me in keto (50 to 75 net carbs). I'm thinking about what I need to do on my next challenge. If I want weight loss, then I'm likely going to have to go very low carb again and start logging food.

10 minute deep breathing session
16/10/2021 - 23/01/2022
B=breathed;F=failed

BBBBBBFBBBBBBFFBFFBFFFBBBBBBBBBBBBBBBFBFBBBBF
FFFBFFFFFF FFBFBBFBBBBFFFFBFBBFFBBBBFBFBFBFB

Met my goal today

Tracked habits accurately and daily: 78/90 (started 10/18/21, ends 01/15/22)

Practice Plan Thru March 31

Strict ADF: (I have not tried this, alternating every day)

o Eating Days - >200g protein, Low Fat
o Fasting Days - Bodyweight Exercise (sit, push, pull, squat)

If this is too rigorous, I may try protein sparing fast on alternate days. I'm trying to get my power/weight ratio has high as I can before water season begins (April 2022)


Tracking below.

X = Eating Day
O = Fasting Day
F = Failed to meet practice objective


MTWTFSS
-----------
XOXOXFX
O

Got the fasting, getting ready to break now.

1 December to 28 February

10,000+ steps a day

Yes: 35
No: 6

Goal met yesterday...

Aim for at least 2 litres of water a day.

3 months - 6 Jan - 6 April.

Tally:
Success days - 6
Not quite there days - 0

Oct 23 - Jan 21 * Day 78

SAD management goals: 4/4
Pain management goals: 2/2
Food grade: B

Goals for October 18 through January 15

1) Avoid all snacking between meals & after dinner
2) < 25 net carbs everyday, but aim for < 20 net carbs
3) Eliminate Artificial Sweeteners in food & dial back on all SF sweeteners
4) Two 18 to 36 hour IFs per week.
5) Two resistance training workouts per week.

Met goals 1 & 2: 64 days
Off Target: 20 day
Met Weekly IF goal: 13 (week 13 of 13)
Met Gym goal: 2 (week 5)

Tuesday - IFs for the week 2, Gym 0.

Met my goal today

Tracked habits accurately and daily: 79/90 (started 10/18/21, ends 01/15/22)

Practice Plan Thru March 31

Strict ADF: (I have not tried this, alternating every day)

o Eating Days - >200g protein, Low Fat
o Fasting Days - Bodyweight Exercise (sit, push, pull, squat)

If this is too rigorous, I may try protein sparing fast on alternate days. I'm trying to get my power/weight ratio has high as I can before water season begins (April 2022)


Tracking below.

X = Eating Day
O = Fasting Day
F = Failed to meet practice objective


MTWTFSS
-----------
XOXOXFX
OX

got out and rode again yesterday. Nice to be able to eat before and after that! still seeing if I can fast on high output day. Today will be pretty sedate.

Countdown for Froka, Ken and Kristine ! WTG guys.

10 minute deep breathing session
16/10/2021 - 23/01/2022
B=breathed;F=failed

BBBBBBFBBBBBBFFBFFBFFFBBBBBBBBBBBBBBBFBFBBBBF
FFFBFFFFFF FFBFBBFBBBBFFFFBFBBFFBBBBFBFBFBFBF

1 December to 28 February

10,000+ steps a day

Yes: 36
No: 6

No Sugar or Flour
January 10th-start date... on day 3!