So today is a non-fasting day, I had a breakfast meeting at my house this morning. So I had a bit of the egg/sausage/veggie casserole I made. I poured that on top of a couple of slices of bread, but I cut the bread off of mine. I did have part of a muffin though. There were 4 different flavors of muffins we had cut each into quarters, I took a piece from 2 of the muffins and had a bite off of each. Not worth it, neither was very good, so I didn't go past the first bite. I did drink a lot of my iced coffee, it was my typical "recipe" so no problems there.
I just went back in my doc visit records and saw that I went down to 239 in June 2008. And had gone as high as 290 in 2010 or 2011 (I can't remember now). Point is...I would really like to get back to the 239 (it was actually 235 at home) by the next time I go to see her, which will be next June. Which is 37 weeks. Take out Christmas and Thanksgiving and it gives me 35 weeks to lose about 30 pounds ( a little less but I am giving myself a fudge factor here). That is about a pound a week. I can do this. Seriously, I can.
2 to 3 days a week below 500 calories, 3 to 4 days at TDEE or below (about 2100), and one possible day of whatever. I also plan for the most part to only eat 1 meal a day. The more often I eat the more I eat, I am not great at portion control.
NEAT, well we know this one...10,000 steps a day, 10 flights of stairs, and 3 times a week do a set of three 20second bursts at full intensity with a break in between.
Sleep, again, I now know I need to be in bed 9 hours to get 8 hours of sleep. Gotta be in bed by 9:30.
Tomorrow is a fast day. Thinking spaghetti squash and a nice piece of baked fish.