Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXX

Notes:

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 25/25
Successful workout days: 24/25

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXO

Notes:

Had 2 artificial sweetener drinks on the road.

7g carbs and no fast food or restaurants.

Fast food habit days successful: 85/90 (started 11/01/20, ends 01/29/21)
Carb habit days successful: 38/90 (started 12/10/20, ends 03/09/21)

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 26/26
Successful workout days: 25/26

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX

Notes:

Happy Monday!

Hi All! Still here, plugging away. No snacking most evenings.

Timeline: Dec 7th - March 7th
Habit: Eating Less than 200 calories after 7:00 PM
Exception: Eating Dinner if delayed due to schedule/conflict

X=Met Habit Objective
O=Off Track

MTWTFSS
-----------
XXXXXXX (12/07 - 12/13)
XXXXXXX (12/14 - 12/20)
XXXXXXX (12/21 - 12/27)
XXXXXXX (12/28 - 01/04)
XXXXXXX (01/05 - 01/11)
XXXXXXX (01/12 - 01/19)
XXXXXX (01/20 - 01/26)

48/90

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.


Met all goals: 21 days
Off Target: 2 days

I visited my daughter Courtney's place this past weekend to help her with a shelf building project. I did well sticking to the plan while out-of-town. The goal for this week is to dial back the size of my dinner.

I only occasionally weigh these days. I've not gained in the past month or two. At this point in my journey that is good news. It would be nice to see a drop, though. It will come if I keep working at it.

6g carbs and no fast food or restaurants.

Fast food habit days successful: 86/90 (started 11/01/20, ends 01/29/21)
Carb habit days successful: 39/90 (started 12/10/20, ends 03/09/21)

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.


Met all goals: 21 days
Off Target: 3 days

I had a nice workout after work, ate dinner, then ate a little more later. So a miss on point 2.

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
X

Notes:

As I go thru hunger training in DDF the "trigger" blood glucose reading continues to drop and I'm finding it harder to guess what my BG is, yesterday I snuck in under the wire for dinner (late) and waking BG up as result.

Move Breakfast/Lunch forward as well as dinner. Eat less food, concentrate on the highest nutrient density in that food. My weight, ideas and feelings of hunger are going thru changes, that's for sure.

6g carbs and no fast food or restaurants.

Fast food habit days successful: 87/90 (started 11/01/20, ends 01/29/21)
Carb habit days successful: 40/90 (started 12/10/20, ends 03/09/21)

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 28/28
Successful workout days: 27/28

I forgot to visit yesterday.

It's been four weeks, and I'm really liking these two habits. I hope I can make them stick. It's so easy to talk myself into "just friggin' getting it over with" (strength training) when it only takes 5-10 minutes. I almost skipped it yesterday, but realized I was waiting on laundry in the wash and it would take ten minutes to make my dinner, anyway.... so make like Nike and Just Do It tm. Higher-protein food, same. Hunger has taken a nosedive. A lot of meal times, nothing sounds all that good.

No change on the scale, but from the obvious increase in muscle definition and strength, I'll assume there's been at least some fat loss. Good enough.

6g carbs again and no fast food or restaurants.

Fast food habit days successful: 88/90 (started 11/01/20, ends 01/29/21)
Carb habit days successful: 41/90 (started 12/10/20, ends 03/09/21)

Feeling good.

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.


Met all goals: 22 days
Off Target: 3 days

OP yesterday. Today is another workout day at the Y. Since the Covid-19 crisis shortened the hours at the Y my daughter and I have had to do our workouts right after work instead of going to the Y after dinner. As it turns out, we both like this arrangement better even though the gym is a bit busier. They've gone back to normal hours now, yet we continue to go early. It really is becoming routine to workout for 45 minutes 3 days per week. Our plan for next month is to up the duration a bit by adding in a few more exercises.