Now that is very comprehensive.
I think this is a little more comprehensive
a. Follow Primal rules (switch to more paleo upon physical distress)
b. 50-75g carb gram limit per day,
c. 1550 cal/day unless UD/DD
d. Fat fast until 4:30pm 5-6 times per week min.
e. Eating window 4:30-7pm
f. No calories after 7pm
g. UD- 2200 cal
h. DD- 500-700 on fast days (to start)
i. 2 fast days/week max
j. Take supplements +meds
k. Drink 50oz water min. No more than 1 diet sodas per week
Weigh and Measure 1x/week (Sundays) Track in journal, 5:2 or MFP.
Track food every evening (check food rumble strips)
Arms, pilates ABC’s and incorporate the treadmill
7 hrs minimum
In Bed by 9 (Summer)
Dark Quiet Room
TV/computer/book off by 10pm (summer)
If a binge happens, journal about it, let it go, get back to Paleo eating ASAP
Goal - fewer than 4 binges / month
Binging is out of control eating behavior.
Type out, print and post systems. Read and evaluate success daily.
Reread and evaluate systems 1x/week on Sun.
Now that is very comprehensive.
"Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
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.
Today I am going for an UD. I was starvin-Marvin for lunch. I would like to celebrate a turning point. While out after the asthma doctor and doing my run around.. I am hungry, the kid is hungry.. I drive through a fast food place to get her a hamburger she is demanding and I get NOTHING! I waited until I got home to eat some leftover salmon patties. I was going to fat fast until 4:30 today originally or I would have gotten in more calories at breakfast. If today is an UD, tomorrow will be a DD and fat fast until 4:30.
good choice made while out and about (rumble strip in place)
Today I am shooting for an UD and tomorrow a DD w/ a fat fast until 4:30
1. Food- UD today and hit 2200 calories. In order to do this I could not do a short window to eat. However, I am finished by 5:46 and its water water water from here on out. Tomorrow will be a DD and I will hold off eating until 4:30pm. The carbs are high due to fruit and 2T of honey. My favorite go to snack is a banana with organic sunbutter and a little honey. High carb?? OH yeah.. but for UD's it beats ice cream. Meds and vit's taken today. On a side note, asthma is considered under control by the doc.
2. Data- check
3. Exercise- I really did not do much as I was running to appointments today. Asthma doc for me and dentist for 2.
4. Sleep- TV not off by 10pm last night.. sleep was better and I think I got in 7 hours.
5. Binges- check
6. systems- check
how is your down day going?
Today's DD is going good. I have done 2 loads on moving. The good news is all thats left is in the fridge and freezer and then cleaning. So its almost done. This morning I had an iced coffee with 2T HWC and have had iced tea (unsweetened since). I am feeling pretty good. When i went to get some lunch for my "help", my brain tried to tell me it was time to eat and I was hungry. I ignored it and kept drinking my tea. Tonight after 4:30 I will eat 3 eggs and 2 slices of bacon. Looking at the calories for today, this is a perfect DD menu and one I will not tire of.
I have not really "exercised" per se, but moving in a sauna and the heat ought to count for something.
once you get a couple of DD's under your belt, you are going to wonder why you thought they were so hard! And that, for me, was when I let my guard down.
I can see where that might happen with me. I am wondering though if I stick to the same basic menu for DD's if that will make it easier.
That is what I did when it was working for me. It was very simple fare, I didn't do any fancy recipes I just ate a huge salad with a piece of fish on top. I saved 400 calories for that meal and dressed the salad with a really good (bottled- sorry, it was a price I paid to get it low calorie) dressing, so I could either have a piece of salmon or tuna or saute a piece of white fish in a bit of butter.
My other downfall was that I stopped tracking on my up days. Now I either track or put it down in the notes (yesterday I made a peach/mango/jicama/red onion salsa-now how are you gonna track that).
When it was working/I was working it, I saved the fancy recipes for my up days. And kept my moderate days pretty simple as well. The moderate and down days are the days I plan to strictly stick to an eating window. I don't think it would be good for me on an up day, because I think that is too many calories in a short span of time. I need to teach myself to be satisfied with less food at a sitting.
I agree with UD's you can not use the eating window.. too many calories in too short of time. I had a nice UD yesterday and spread out the calories which is why I think I am doing ok on this down day today. Tomorrow will be a moderate 1500 day. Oh man.. its 3:22 and I am like, c'mon 4:30..c'mon 4:30 LOL!