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  • ok, totally stealing this idea, thanks P!

    Optimal Health Plan with Rumble Strips

    1) FOOD
    All carbs from veggies and seasonal fruits
    Fat fast till 4:30 most days (all calories from fat)
    doing 3:2:2=
    --at least 2 days of 550 calories or less
    --up to 2 days of 1300 calories or less
    --4 days of thoughtful eating to hunger (about 2,100 calories)

    2) DATA
    Weigh and Measure 1x/week (Saturdays) Track in journal or MFP.
    Track food every evening (check food rumble strips)

    3) EXERCISE
    Working on N.E.A.T....for now, eventually add in Tabata
    -10,000 steps a day
    -10 flights of stairs
    ---computer time at home less than 1 hour
    ---use upstairs bathroom
    ---30 minutes on treadmill every day

    4) SLEEP
    to get to where I don't need an alarm to wake up (about 7.5 hours of actual sleep)
    To bed by 10

    5) BINGES
    I find I am not having trouble with this as long as I stick to the 3:2:2 plan (which I did very well with for 2.5 months, so back to it!)

    6) SYSTEMS
    Use journal to evaluate daily.
    Re-evaluate weekly to be sure I have not aimed too high or too low.

    p.s. to me the rumble strip is about having a very specific path to follow with very specific limits. So things like saying I am going to work on my N.E.A.T. would not be enough, but adding that I will get 10,000 steps a day and 10 flights of stairs makes it specific enough.
    Last edited by demuralist; 07-15-2013, 01:37 PM. Reason: add p.s.
    Chris
    "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
    Unknown

    My journal: http://www.marksdailyapple.com/forum/thread36279.html

    My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

    Comment


    • Love it.. stole some of this as you probably noticed! LOL
      Karin


      Created by MyFitnessPal.com - Free Calorie Counter

      What am I doing? Depends on the day.

      Comment


      • that's what friends are for! I am sure you saw that I stole it from P!

        So evaluating yesterday...

        1. -all my carbs didn't come from veggies and fruits
        +did well with the fat fast till 4:30,
        +had a moderate day (accidentally)

        2. N/A today

        3.-didn't get the 10,000 steps or the 10 flights of stairs
        +actually managed to be on the computer less than an hour, barely
        -forgot to use the upstairs bathroom
        -no treadmill

        4. -+, 10:15, slept till 6:30, but quality was poor

        5. + no problem

        6. + workin' it!

        got up this morning, made my iced coffee and then the iced green tea for work, took my coffee downstairs and got on the treadmill ..."Dancing queen, oh yeah"....then came upstairs and cleaned the kitchen, finished just in time to get ready for work.
        Chris
        "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
        Unknown

        My journal: http://www.marksdailyapple.com/forum/thread36279.html

        My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

        Comment


        • ugh.. you are so with-it!! Here I still sit in my jammies and nary a cup of coffee to my system yet..LOL
          Karin


          Created by MyFitnessPal.com - Free Calorie Counter

          What am I doing? Depends on the day.

          Comment


          • argh, no matter what, coffee is the first thing I do (thank you keurig!)
            Chris
            "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
            Unknown

            My journal: http://www.marksdailyapple.com/forum/thread36279.html

            My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

            Comment


            • 1) FOOD
              ++yesterday was a very successful down day, I was under the 550 mark, and I did not focus on food I actually got stuff accomplished.
              ++11 total carbs (not net!), 5 from my dairy, 6 from veggies

              2) DATA
              ++tracked food as I went, even planned ahead!

              3) EXERCISE
              Working on N.E.A.T....for now, eventually add in Tabata
              -8,034 steps
              -9 flights of stairs=sooo close
              +computer time at home less than 1 hour, but I do have the phone gotta watch that as well
              +-used upstairs bathroom at work, forgot at home
              ++30 minutes on treadmill

              4) SLEEP
              +-got into bed by 10:15, slept 7:06, 91% efficiency, with 5 wake ups.

              5) BINGES
              ++nope, not even close

              6) SYSTEMS
              + working it

              I got to working, cleaning up this morning and lost track of time, no time for the treadmill, won't have a chance tonight either. Tomorrow, treadmill very first thing and I can do the rest when I get back up stairs, because technically cleaning is never done and I can do it till I run out of time, the treadmill is a finite time so it needs to come first.

              I have to take tomorrow off of work so I can pick DS up from camp. I will use the rest of the day to finish the church craft projects, grocery shop, and make the food for Saturday night's concert picnic.

              Today is an up/moderate day.
              Last edited by demuralist; 07-17-2013, 06:00 AM.
              Chris
              "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
              Unknown

              My journal: http://www.marksdailyapple.com/forum/thread36279.html

              My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

              Comment


              • You're doing good, Chris!
                -- Ruth

                Comment


                • thanks Ruth, one day at a time!

                  1) FOOD
                  --not sure if yesterday was a moderate or an up day, I held off eating till 4:30, but then had Raspberry Sangria (I made it), cheese, and dried zucchini with dip while company was here. Then didn't eat dinner (dah) but then got hungry later, so I ended up having a bowl of cereal-blah, wheat and late

                  2) DATA
                  I wrote down what I ate in the MFP food notes

                  3) EXERCISE
                  Working on N.E.A.T....for now, eventually add in Tabata
                  -5931 (I think, fitbit is not wanting to sync so I am not sure it that is all of the steps from yesterday but since I didn't do the treadmill and crafted after work, it is probably true)
                  -12 flights of stairs! BAM, I may not have walked around much but I did so was obviously going up!
                  ---my computer time was limited, but I crafted
                  ---I did remember to use the upstairs bathroom most of the time
                  ---no treadmill yesterday

                  4) SLEEP
                  --7:19, woke up 3 times, 93% efficiency

                  5) BINGES
                  --nope, I ate, but it was planned

                  6) SYSTEMS
                  --all good
                  Chris
                  "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                  Unknown

                  My journal: http://www.marksdailyapple.com/forum/thread36279.html

                  My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                  Comment


                  • nice rumble strip..
                    Karin


                    Created by MyFitnessPal.com - Free Calorie Counter

                    What am I doing? Depends on the day.

                    Comment


                    • yesterday....

                      1) FOOD
                      --was an up day, good one though, no out of control eating.

                      2) DATA
                      I wrote down what I ate in the MFP food notes

                      3) EXERCISE
                      Working on N.E.A.T....for now, eventually add in Tabata
                      ---steps I'll fill in when I get home
                      ---flight I'll fill in when I get home
                      ---my computer time was limited, but I crafted
                      ---I did remember to use the upstairs bathroom most of the time
                      ---no treadmill yesterday

                      4) SLEEP
                      --fill in when I get home

                      5) BINGES
                      --nope, I ate, but it was planned

                      6) SYSTEMS
                      --all good
                      Chris
                      "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                      Unknown

                      My journal: http://www.marksdailyapple.com/forum/thread36279.html

                      My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                      Comment


                      • looks good
                        Karin


                        Created by MyFitnessPal.com - Free Calorie Counter

                        What am I doing? Depends on the day.

                        Comment


                        • weight: 265.6 that is up 2lbs
                          Waist: 41" that is the same

                          What did I learn this week?

                          Well I learned that even though my "eating window" is only 4 hours, I can still get those calories in there! And that 1 down day in a week is not enough to even maintain if I am going to just let go on the other days. I need to get back in the daily habit of using the treadmill, otherwise my steps will hover around 5,000 to 6,000 and that is just not enough. So the plan for this week...simplify!

                          Optimal Health Plan with Rumble Strips

                          1) FOOD, all I am "counting" is calories (sorry to those who think it isn't about the calories)
                          -All carbs from veggies and seasonal fruits=No wheat and No sugar.
                          -Fat fast till 4:30 most days (all calories from fat)
                          -doing 3:2:2=
                          --2 days of 550 calories or less
                          --2 days of 1300 calories or less
                          --4 days of thoughtful eating to hunger (about 2,100 calories)

                          2) DATA
                          Weigh and Measure 1x/week (Saturdays) Track in journal or MFP.
                          Track food every evening (check food rumble strips)

                          3) EXERCISE
                          Working on N.E.A.T....for now, eventually add in Tabata
                          -10,000 steps a day
                          ---30 minutes on treadmill every day
                          ---computer/phone time at home less than 1 hour
                          -10 flights of stairs
                          ---use upstairs bathroom
                          ---carry fewer grocery bags at a time

                          4) SLEEP
                          --to get to where I don't need an alarm to wake up (about 7.5 hours of actual sleep)
                          --To bed by 10, up at 6:30 every day

                          5) BINGES
                          --I find I am not having trouble with this as long as I stick to the 3:2:2 plan (which I did very well with for 2.5 months, so back to it!)

                          6) SYSTEMS
                          --Use journal to evaluate daily.
                          --Re-evaluate weekly to be sure I have not aimed too high or too low.
                          Last edited by demuralist; 07-20-2013, 06:53 AM. Reason: spelling
                          Chris
                          "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                          Unknown

                          My journal: http://www.marksdailyapple.com/forum/thread36279.html

                          My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                          Comment


                          • I really like how you have your days broken down and that you fat fast until 4:30p. Its something to think about and I am wondering if that wont help get my carbs under control. For your fat fast I assume you are using HWC for coffee but what else?
                            Karin


                            Created by MyFitnessPal.com - Free Calorie Counter

                            What am I doing? Depends on the day.

                            Comment


                            • Actually, half and half and my "homemade" coconut milk in iced coffee and just the half and half in green tea mixed to 50oz. As well as the 50oz of ACV water are all I have. I don't actually eat anything.

                              The coconut milk is the can of Trader Joes Lite mixed with enough water to make it a gallon.

                              The reason I switched to half and half is that it has the same carb count as the HWC I was drinking but way fewer calories.

                              On my non-work days I rarely go until 4:30, it is usually closer to 2:30. But it is also usually more about work avoidance than true hunger. I mean I do get a pang of hunger but I would likely ignore it if what I had to do next was something I really wanted to do or if I get out of the house I ignore them as well. It turns out hunger is something that will pass and come back later and it won't kill me, funny that!
                              Chris
                              "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                              Unknown

                              My journal: http://www.marksdailyapple.com/forum/thread36279.html

                              My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                              Comment


                              • Interesting about the half and half. I tend to have issues with it and not so much the HWC. Still CM is probably better for. I have determined I REALLY prefer Thai kitchen organic to any other because its so creamy. So I am thinking about calories on DD, is that why you are making your CM?

                                Today I am going to test the 4:30. You are right about hunger.. its easy to forget it wont kill us to just WAIT.
                                Karin


                                Created by MyFitnessPal.com - Free Calorie Counter

                                What am I doing? Depends on the day.

                                Comment

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