Monday, June 17, 2019
Day 50 in a row of tracking food, my spreadsheet and accountability. Progress has slowed down a little but being very consistent and at at least 2 steps forward for every step back. Realized today I have not had any fast food since April. Weight has been in the 315-317 range past few days down over 20 pounds from late April. Also noticed belt is tightened up 3 & 1/2 inches the past couple of months so considerable progress.
I did away with the star tracking system of veg, water and intake and replaced it with Blue, green, yellow orange or Red days for carbs and adjusted target intake. Come up with a formula to calculate target intake based off of number of steps and intensity level. Low intensity days between 3 and 6 are less than 2500 target intake but am allowed up to 2500 to get a green day. High intensity days 8 to 10 with lots of steps has increased target intake as high as 4300 and more accurately allows enough intake adjustment for those days. Blue days are awarded when actual intake falls 750 or more short of target intake, green days zero to 750 less, yellow 0 to 750 over target, orange 750 to 1500 over and red 1500 over. This past week I started out with two blue, two green, but finished poorly with a red and two orange days. System is working well allowing target intake being higher on high intensity days.
My body is becoming too fuel efficient. Meaning I am becoming more fit and burning less calories doing the same work today compared to two years ago. Which is actually a great thing, less inflammation, body working more efficient and increasing lifespan. Doing some research I learned one way to combat fuel efficient body and rev up burning metabolism is to limit carbs. Which is why I am targeting less than 125 grams per day to get fat burning green day, 125 to 175 acceptable yellow day but anything over 175 is unacceptable and red day. Under 75 grams, usually fast days get perfect blue day. I find I can still get as many as 20 servings of vegetables if its just one serving of fruit to get green day. But goal similar to adjusted target intake is to get all yellow or better days each week. Yellow is not good or bad, just neutral day where continuous progress is unaffected. This past week I had one blue day, my fast. one green day, two yellow and three red days. So lots of room for progress.
Fasting continues to be extremely important for long term weight loos goals and am scheduling one 36 or hours longer fast every week. Fell 3 hours short of my 36 hour fast last week. Its a good plan moving forward combining fasting, being aware of carb intake and staying below my target intake numbers. The goal this week is to get all yellow or better carb and intake days with the one 36 hour fast. Good start today with blue intake and yellow carb!
Staying well connected in support with my friend Sean Anderson. Imperative daily support keeping me focused on morning routine, end of day report, tracking food and updating my spreadsheet everyday. I have failed with my blogging and plan to do a better job of my accountability here. Was able to get 37 acres of hay put up, 2100 bales, which most all were delivered past week, over 4000 bales handled already. 10% done with 1st crop and hoping for 25 thousand small squares put up by end of July. Hay is in record demand, very easy to move. So its important I keep doing well with my nutrition and weight loss in order to keep up with the high demanding work scheduled that is about to come. Find out new pet scan and mri results from my wife's IBC tomorrow so am anxious about that and hope its good news.