2019 – 4th Quarter – November

November
30 Day(s) Intermittent Time Fasting (ITF) (Images)
Time: Approx 23 Hrs 17 Min. Exercise
Exercise: Approx 8.8 Miles Walked / 58.87 Miles Jogged / 0 Miles Biked / (67.67 Miles total)
119.68 Fitbit Miles; 0 PF
187.35 Total Miles (Fitbit time not counted; Planet Fitness time counted)
Yr	M	D	Where	Time	Distance	Comment
19	11	30	Home	61 Min.	3.29 Mi.
			Started jog at 10:11am;  3.29 miles;  7,897 steps;  61m 13s duration;  18m 28s pace;  881 calories;  109 bpm max HR during jog;  94 bpm avg HR during jog.  0m in peak HR zone;  0m in cardio HR zone;  61m 13s in fat burn HR zone;  0m in out of zone HR zone.  A cold and drizzly morning. Morning weight: 333lbs.  My weight is down 1lb from yesterday and the same as four days ago.  Weigh-in was in shorts, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 26).  I had 2 hard-boiled eggs and a 2 English muffins about 11:30pm.  Today was supposed to be a egg @ 10am, salad between 2-3pm and fruit for dinner.   Hil asked if we can go out for dinner. Deep sleep:  33m of total deep sleep;  3 times:  6m, 7m and 20mins.  58m of total awake time;  9 times.  5hrs 17mins of total sleep time between 1:56am and 8:11am.  I was up multiple times to use the toilet. 6.08 miles difference on FitBit.
19	11	29	Home	60 Min.	3.25 Mi.
			Started jog at:  10:31am;  3.25miles;  7,873 steps;  59m 59s duration;  18m 27s pace;  877 calories;  112 bpm max HR during jog;  94 bpm avg HR during jog.  0m in peak HR during jog;  0m in cardio HR during jog;  60m in fat burn HR during jog;  0m in out of HR zone.  Partly cloudy and pretty cool to cold.  The sky looks like it’s threatening more rain. Morning weight: 334lbs.   My weight is up 1lb from yesterday and up 1lb from four days ago.  Weigh-in was in shorts, no shoes and with feet centered at the base of the scale.  Today s/b a  “snack and one-meal-a-day / all you can eat – anything you want” day on the MITF.   Fast day (Fast Day 3, Cycle 25).  I had breakfast – 2 hard boiled eggs, 4 toast w/ butter, and had coffee @ 12:30pm.  Today is supposed to be OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs).  I had a bowl of chicken noodle soup and two 1-inch cornbread squares @ 2:30pm and dinner of tuna / cream of chicken soup over pasta with some lettuce sprinkled with balsamic vinegar. Deep sleep:  1hr 22m of total deep sleep;  6 times:  19m, 6m, 27m, 17m, 6m and 7mins.  51m of total awake time;  24 times.  7hrs 54mins of total sleep time between 12:05am and 8:50am. 1.23 miles difference on FitBit.
19	11	28	Home	0 Min.	0.0 Mi.
			No walk and no jog.  I took the family to my sister’s for Thanksgiving Day. Morning weight: 333lbs.   My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was shorts, no shoes and with feet centered at the base of the scale.  Today s/b a “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 25).  I had 2 hard-boiled eggs and a cup of black coffee for breakfast @ 10:30am.  No lunch as it was combined with Thanksgiving dinner.  Today ended up being the all you can eat day, but I didn’t.  I ended up full, but no where near stuffed, let alone sick.  It’ll be interesting to see where I end up on the scale tomorrow.  I’m not sure if I’ll “continue” the routine or just go directly to the next Day 1… Deep sleep:  1hr 4mins of total deep sleep;  3 times:  53m, 5m and 5mins.  51m of total awake time;  20 times.  7hrs 58mins of total sleep time between 11:46pm and 8:35am. X.XX miles difference on FitBit.
19	11	27	Home	62 Min.	3.32 Mi.
			Started jog at 11:04am;  3.32 miles;  7,911 steps;  61m 21s duration;  18m 29s pace;  938 calories;  max HR 140 bpm during jog;  99 bpm avg HR during jog.  2m in peak HR zone;  9m in cardio HR zone;  50m in fat burn HR zone;  0m in out of HR zone.  Heavily overcast and breezy.  The sun threatened to break out a couple of time, but it would also get dark quickly too. Morning weight:  333lbs.  My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was in shorts, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 25).  I skipped breakfast.  I had a 2 hard-boiled eggs and a mug of coffee for lunch about 12:30pm.  Today was supposed to be a egg @ 10am, salad between 2-3pm and fruit for dinner.  For lunch I had a half-cup of tomato / basil soup.  I also had a whole pineapple (sliced).  I would estimate between 2-3lbs.  I had a Safeway BLT w/ chicken salad for dinner @ 5pm.  I had a slice of coffee cake and some eggnog for an evening snack.  Eating window was supposed to close at 6pm. Deep sleep:  1hr 12m of total deep sleep;  3 times:  36m, 13m, 8m and 17mins.  35m of total awake time;  26 times.  7hrs 18mins of total sleep time between 12:46am and 8:39am.  I believe the last hour I was awake and reading my email on my bedside tablet. 3.86 miles difference on FitBit.
19	11	26	Home	60 Min.	3.25 Mi.
			Started jog at:  10:26am;  3.25miles;  7,843 steps;  59m 25s duration; 18m 16s pace;  930 calories;  152 max HR during jog;  102 avg HR during jog.  2m in peak HR zone;  6m in cardio HR zone;  52m in fat burn HR zone;  0m in out of HR zone.  It was mostly cloudy and cold.  I tested the FitBit again and confirmed jogging the block at the parked / driver’s side of the car / in the road ends up being almost exactly .4 mile per lap.  It was accurate for all eight laps. Morning weight:  333lbs.   My weight is the same as yesterday and down 4lbs from four days ago.  Weigh-in was in shorts, no shoes and with feet centered at the base of the scale.  Today s/b a  “snack and one-meal-a-day / all you can eat – anything you want” day on the MITF.   Fast day (Fast Day 3, Cycle 24).  I skipped breakfast and had coffee and an apple about noon.  I then had four pineapple sausages and three buns (1 hot dog and 2 hamburger) about 3pm after I finished working on the floor tiles.  Today is supposed to be OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs).  I promised myself some chocolate cake, but they didn’t have any at Safeway, so I substituted some coffee cake and eggnog. Deep sleep:  1hr 37m of total deep sleep;  3 times:  1hr 6min, 26min and 4mins.  46m of total awake time;  14 times.  6hrs 0mins of total sleep time between 12:28am and 7:14am. 3.22 miles difference on FitBit.
19	11	25	Home	65 Min.	3.23 Mi.
			Started jog at  9:24am;  3.23mi;  7,826 steps;  64m 40s duration;  18m 34s pace;  904 calories;  111 bpm max HR during jog;  99 bpm avg HR during jog.  0m peak HR zone;  1m cardio HR zone;  59m fat burn HR zone;  0m out of zone.  It was sunny, but pretty cool / cold.  In the sun – warm; in the shade cold.  Another slow jog.  I figured out the distance issue between the FitBit and Google Maps.  The FB is a bit more precise.  It’s been giving me “actual” distance.  Google gives me the distance around the block at drivers side of a parked car.  There is a difference of about .01 / .02 mile between the sidewalk and the street. Morning weight: 333lbs.   My weight is down 2lbs from yesterday and down 4lbs from four days ago.  Weigh-in was shorts, no shoes and with feet centered at the base of the scale.  Today s/b a “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 24).  I had 2 hard-boiled eggs, 4 toast w/ butter and a cup of black coffee for breakfast @ 11:30am.  I also had 1/2 of an orange.   No lunch yet (as of 2:30pm), but I plan on drinking my bottle of veggie / juice blend before / after dinner. Deep sleep:  45m of total deep sleep;  2 times:  29m and 16m.  52m of total awake time;  13 times.  6hrs 10mins of total sleep time between 12:30am and 7:32am. 3.37 miles difference on FitBit.
19	11	24	Home	59 Min.	3.16 Mi.
			Started jog at:  8:37pm;  58m 21s duration;  2.16mi;  7,515 steps;  1,075 calories burned;  18m 27s pace; 135 bpm max HR during jog; 118 bpm avg HR during jog.  4m peak HR zone;  47m cardio HR zone;  8m fat burn HR zone;  0m in out of zone HR zone.   At night (obviously), pretty cold.  I had to wear my sweatshirt the whole time and was still pretty uncomfortable for the first half of the jog.  At least it wasn’t raining. Morning weight: 335lbs.  My weight is the same as yesterday and down 8lbs from four days ago.  Weigh-in was in jeans, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 24).  I skipped breakfast.  I had a 1 hard-boiled egg and a pot of coffee (with Irish Cream (6oz) and brown sugar (3tblspns) lunch about 12:30pm.  Today was supposed to be a egg @ 10am.  A salad for lunch and a couple of pieces of fruit for dinner.  I had a slice of cherry pie @ 3:15pm.  I had a chicken pot pie for dinner about 6pm. Deep sleep:  55m of total deep sleep;  3 times:  35m, 5m and 17mins.  45m of total awake time;  17 times.  6hrs 49m of total sleep time between 12:14am and 7:48am. 2.42 miles difference on FitBit.
19	11	23	Home	60 Min.	3.16 Mi.
			Started jog at:  10:24am;  59m 12s duration;  3.16miles;  7,640steps;  932 calories burned;  18m 44s pace;  163 bpm max HR during jog;  105 bpm avg HR during jog.  4m in peak HR zone;  5m in cardio HR zone;  50m in fat burn HR zone;  0m out of HR zone.  My jog was in my hiking boots, which I haven’t much thought about, but I guess they really slow me down with the extra weight.  I like to alternate them in because they offer extra stability to my ankles.  Sunny and warm.  I took my sweat-shirt off as soon as I went out the front door.  I was sweating half-way down the front of my t-shirt by the end of the jog. Morning weight: 335lbs.   My weight is down 2lbs from yesterday and down 8lbs from four days ago.  Weigh-in was in shorts, no shoes and with feet centered at the base of the scale.  Today s/b a  “snack and one-meal-a-day / all you can eat – anything you want” day on the MITF.   Fast day (Fast Day 3, Cycle 23).  I skipped breakfast and had a small banana about noon.  I then had two chocolate packages (Almond Joy and Woppers) as a snack about 3pm while out shopping.  Today is supposed to be OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs).  I will be having two hamburgers with mushrooms, string beans and fries with cherry pie for dessert.  The jogging isn’t bothering my legs much, but I have started to get a bit of off and on tightness in my chest yesterday and today.  I am seeing bumps in the FB HR monitor, but only one has been “significant” and they’ve all been of relatively short duration during the jog.  The FB isn’t really registering them when I think I’m feeling them.  The FB is showing the blips mostly at the start of the jog.  “My” feelings are usually during the second half hour. Deep sleep:  51m of total deep sleep;  1 time.  46m of total awake time;  20 times.  5hrs 50mins of total sleep time between 1:02am and 7:38am.  I felt like I didn’t sleep well, but the FB indicates otherwise. 4.47 miles difference on FitBit.
19	11	22	Home	59 Min.	3.17 Mi.
			Started jog at:  12:06pm;  58m 39s duration;  7,631 steps,  3.17miles;  879 calories;  18m30s pace.  0m in peak HR zone;  3m in cardio HR zone;  55m in fat burn HR zone;  0m in out of HR zone.  123 bpm max HR during jog;  100 bpm avg HR during jog.  I felt pretty good even though the time was slow.  I thought it might be cold, but it was sunny and warm to hot.  I raised a good sweat.  My FitBit is consistently inconsistent on my distance jogged even though I’m doing the same number of laps. Morning weight: 337lbs.   My weight is the same as yesterday and the same as four days ago.  Weigh-in was shorts, no shoes and with feet centered at the base of the scale.  Today s/b a “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 23).  I skipped breakfast.  Lunch was after 1:45pm.  I had a hot dog w/ bun, ketchup and mustard, and a mug of black coffee.  I had a small slice of fruit cake and a small banana for an afternoon snack about 4pm.  I had a bowl of shrimp creole w/ brown rice and three table-spoons of ice cream for dinner.  Eating window closes at 8pm (7hrs).    I have been drinking my bottle of veggie / juice blend since dinner. Deep sleep:  1hr 39m of total deep sleep;  4 times:  1hr 6mins, 6m, 21m and 5mins.  58m of total awake time;  18 times.  6hrs 54mins of total sleep time between 12:09am and 8:01am. 3.81 miles difference on FitBit.
19	11	21	Home	48 Min.	3.14 Mi.
			Started jog at:  9:37am;  57m 42s duration (58m);  913 calories;  7,584 steps;  3.14mi;  18m 22s pace.   0m in peak HR zone;  0m in cardio HR zone;  58m in Fat Burn HR zone;  0m in out of HR zone.  108 bpm max HR during jog;  101 bpm avg HR during jog.  The day was sunny and warm.  I had to take off my sweatshirt after the first lap around the block.  I am not up to 8 laps around the block.  It should be 3.2miles, but the FitBit is saying I am only doing 3.14miles. Morning weight: 337lbs.    My weight is down 6lbs from yesterday and the same as four days ago.  Weigh-in was shorts, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 23).  I skipped breakfast.  I had a brownie and 6 tangerines for lunch about 2:30pm.  Today is supposed to be a egg @ 10am.  A salad for lunch and a couple of pieces of fruit for dinner.  I have been drinking my bottle of veggie / juice blend since noon. Deep sleep:  Two periods of sleep.  First, no record;  too short a period:  1hr 16mins between 12:07am and 1:23am.  Second period:  11m of total deep sleep;  two times:  8m and 5mins.  25m of total awake time;  18 times.  3hrs 15mins of total sleep between 3:14am and 6:54am.   Total sleep:  6hrs 47mins between 12:07am and 6:54am. 3.0 miles difference on FitBit.
19	11	20	Home	0 Min.	0.0 Mi.
			No walk or jog today.  I went up to Sean’s to take him to the hospital for his MRI on his throat cancer. Morning weight: 343lbs.   My weight is the same as yesterday and up 5lbs from four days ago.  Weigh-in was at night in cargo pants, with shoes and with feet centered at the base of the scale.  Today s/b a  “snack and one-meal-a-day / all you can eat – anything you want” day on the MITF.   Fast day (Fast Day 3, Cycle 22).  I had 2 hard-boiled eggs @ 8:30am.  Today is supposed to be OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs).  I had 7-11 pizza, 5 buffalo chicken wings and a fudge brownie.  I also had a bottle of blended veggie / fruit juice.  I ate about 6pm on my way home from Sean’s house. Deep sleep:  1hr 38m of total deep sleep;  5 times:  48m, 10m, 6m, 6m and 27m.  52m of total awake time;  15 times.  6hrs 35m of total sleep time between 12:14am and 7:41am. 3.48 miles difference on FitBit.
19	11	19	Home	60 Min.	3.3 Mi.
			I went for a jog around the block this morning.  Sunny and warm with a steady breeze.  T-shirt and shorts.  Started jog at:  9:52am.  60m 11s duration;  3.3 miles;  18m 13s pace;  7, 697 steps;  913 calories burned during jog.  0m in peak HR zone;  10m in cardio HR zone;  50m in fat burn HR zone;  0m in out of HR zone.  131 bpm max HR during jog;  102 bpm avg HR during jog.  My first 5K (3.11 miles == 5K)!! Morning weight:  343lbs.   My weight is up 6lbs from yesterday (I ate 3lbs of grapes yesterday afternoon / evening) and up 3lbs from four days ago.  Weigh-in was shorts, no shoes and with feet centered at the base of the scale.  Today s/b a “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 22).  I skipped breakfast.  Lunch was after 1pm.  I had a combined breakfast / lunch:  2 eggs, 2 wheat toast / 2 sourdough toast, butter, coffee and BBQ salad with chicken, pistachios and raisins.  I had 8 mandarin tangerines for snack about 4pm.  Eating window closes at 8pm (7hrs). Deep sleep:  19m of total deep sleep;  2 times:  6m and 15mins.  31m of total awake time;  16 times.  3hrs 57m of total sleep between 3:05am and 7:33am.  I actually turned the lights off at mid-night, so the FB missed just over 3 hrs of sleep. 4.32 miles difference on FitBit.
19	11	18	Home	0 Min.	0.0 Mi.
			Sarah is home from her trip and walked Shiva before we got up. Morning weight: 337lbs.    My weight is the same as yesterday and down 1lb from four days ago.  Weigh-in was shorts, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 22).  Two hard-boiled eggs and two slices of sourdough bread (with butter) for breakfast @ 10:30am.  A salad, 1 mug of coffee and grapes @ 12:30pm.   A couple of apples for my afternoon snack.  I ended up having a “real” dinner with Hil @6pm.  Today was supposed to be the strict fast (700 calories) day.  Obviously, I blew threw that.  Only 200 calories short of “out”, so I’ll have to try to be stricter over the next few days. Deep Sleep:  45m of total deep sleep;  3 times:  33m, 4m and 8m.  54m of total awake time:  19 times.  6hrs 59mins of total sleep time between 11:57pm and 7:50am.  I felt like I was awake often and for long spells, even though they are not showing up on the FB. 5.21 miles difference on FitBit.
19	11	17	Home	32 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Sunny and warm.  Started walk at:  10:05am;  32m 26s duration;  2,875 steps;  482 calories.  3m in peak HR zone;  11m in cardio HR zone;  9m in fat burn HR zone;  4m in out of HR zone.  138 bpm max HR during walk;  104 bpm avg HR during walk. Morning weight: 337lbs.   My weight is down 1lb from yesterday and down 2lbs from four days ago.  Weigh-in was in the morning shorts, no shoes and with feet centered at the base of the scale.  Today s/b a  “snack and one-meal-a-day / all you can eat – anything you want” day on the MITF.   Fast day (Fast Day 3, Cycle 21).  Oatmeal (raisins, walnuts, blueberries and blackberries), and two toast with butter @ 10:30am. Today is supposed to be OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs).  I had pizza and grapes.  1/2 of a Costco pepperoni pizza.  About 1lb of green grapes.  I also blended some veggie / fruit juice for the next few days – enough for a week (at least). Deep sleep:  35m of total deep sleep time;  3 times:  20m, 10m and 5m.  45m of total awake time:  28 times.  7hrs 28mins of total sleep time between 12:53am and 9:06am. 3.54 miles difference on FitBit.
			Home	48 Min.	2.6 Mi.
			Night time jog.  Started jog at: 8:19pm;  47m 33s duration;  6,163 steps;  (2.56 miles);  911 calories.  14m in peak HR zone;  16m in cardio HR zone;  17m in fat burn HR zone;  0m in out of HR zone.  184 bpm max HR during jog;  121 bpm avg Hr during jog.  No pain or palpitations even though I MUST have been in serious AFib.  Tomorrow I s/b going up to 2.8miles per jog.  I’m working my way up to 3.2miles per jog which is slightly more than a 5k (3.11milles).  Once I get up to 3.2miles, I’ll start working on lowering my time / going faster.  I need to be comfortable at that distance first.  I will also try to add in one “double-distance” jog per week.  That will end up being my “long – slow(er) – jog” per week.
19	11	16	Home	49 Min.	1.3 Mi.
			Hil and I walked Shiva up to the pool, west on North 6th to Fitzpatrick, north to Holbrook, west to Claudia, north to Huron, east to Ronald Way and north to home.  Sunny and warm.  T-shirt and shorts.  Started walk at 9:26am.  48m 39s duration;  4,189 steps;  748 calories;  139 bpm max HR during walk;  110 bpm avg HR during walk.  3m in peak HR zone;  27m in cardio HR zone;  16m in fat burn HR zone;  3m out of HR zone. Morning weight: 338lbs.   My weight is down 2lbs from yesterday and down 4lbs from four days ago.  Weigh-in was shorts, no shoes and with feet centered at the base of the scale.  Today s/b a “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 21).  Oatmeal (raisins, walnuts, blueberries and blackberries), and two toast with butter @ 11am.  I skipped lunch.  Normal dinner (roast chicken, green beans, 3 mushrooms, sliced bell peppers) @ 6:30pm.   We were supposed to have pesto sauce / fettuccine, but it was terrible, so neither of us ate it.  The sauce tasted like spearmint gum.  Eating window closes at 5pm (7hrs).  I had a bunch of tangerines for afters. Deep sleep:  48m of total deep sleep;  2 times:  30m and 17m.  34m of total awake time;  18 times.  5hrs 53min of total sleep time between 12:57am and 7:24am. 2.35 miles difference on FitBit.
			Home	45 Min.	2.4 Mi.
			I jogged around the block this afternoon.  Started jog at 3:2pm.  45m (I paused to talk to the new neighbor) of 1hr.;  5,849 steps;  671 calories;  104 bpm max HR during jog;  97 bpm avg HR during jog.  0m in peak HR zone;  0m in cardio HR zone;  45m in fat burn HR zone;  0m in out of HR zone.
19	11	15	Home	44 Min.	1.2 Mi.
			Hil and I walked Shiva up to Dena, east to Bonafacio, south to North 6th Street, west to Esperanza, north to Huron, west to Ronald Way and north to home.  Sunny and hot.  Started walk at:  10:02am;  43m 31s duration;  3,645 steps;  582 calories.  4m in peak HR zone;  11m in cardio HR zone;  22m in fat burn HR zone;  5m in out of HR zone.  140 bpm max HR during walk;  97 bpm avg HR during walk. Morning weight: 340lbs.   My weight is up 2lbs from yesterday and up 1lb from four days ago.  Weigh-in was shorts, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 21).  Oatmeal with walnuts, blueberries and blackberries (and 2tbl of brown sugar), and two slices of sourdough bread (with butter) for breakfast @ 11:30am.  1 mug of coffee and a banana @ 12:30pm.   I’m not sure what I’ll have for dinner @5pm.    Window closes at 6pm. Deep sleep:  Two sleep periods:  1st too short to break down by types:  1hr 32mins from 12:11am to 1:46am.  2nd: 34m of total deep sleep;  1 time.  32m of total awake time;  21 times.  4hrs 33mins of total sleep between 3:35am and 8:40am.  Note: I was NOT awake between 1:46am and 3:35am, so all of that should have been “some” sleep.  Total actual sleep:  8hrs 29mins between 12:11am and 8:40am. 4.37 miles difference on FitBit.
19	11	14	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Mostly cloudy, but still warm.  Started walk at 8:46am;  29m 51s;  516 calories burned during the walk;  2,657 steps.  15m in peak HR zone;  5m in cardio HR zone;  9m in fat burn HR zone;  9m in out of HR zone.  141 bpm max HR during walk;  117 bpm avg HR during walk.  (Sarah has been walking Shiva for the last week or so, but she is on a business trip, so I am back to walking the dog in the morning. Morning weight: 338lbs.  My weight is down 1lb from yesterday and down 2lbs from four days ago.  Weigh-in was in the morning shorts, no shoes and with feet centered at the base of the scale.  Today s/b a  “snack and one-meal-a-day / all you can eat – anything you want” day on the MITF.   Fast day (Fast Day 3, Cycle 20).  I had two hard-boiled eggs, two wheat toast, two bananas and a mug of coffee @ 12:pm.  Today is supposed to be OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs). Deep sleep:  1h 8m of total deep sleep;  2 times:  58m and 12 mins.  1h 17m of total awake time;  18 times.  7hrs 12 mins of total sleep time between 11:24pm and 7:53am. 3.67 miles difference on FitBit.
			Home	45 Min.	2.4 Mi.
			I jogged around the block this morning.  It started off partly sunny, but got cloudy by the end.  It was still warm and I was in t-shirt and shorts the whole way.  Started jog:  10:17am;  45m 30s;  680 calories burned during jog;  5,946 steps.  0m in peak HR zone;  0min in cardio HR zone;  45m in fat burn HR zone;  0m in out of HR zone.  104 bpm max HR during jog;  97 bpm avg HR during jog.
19	11	13	Home	45 Min.	2.4 Mi.
			I jogged around the block this morning.  It started off cloudy, but got sunny and warm.  I was started in sweatshirt and shorts but ended up in t-shirt and shorts.  9:24am start jog;  45m 15s;  683 calories.  0m in peak HR zone;  3m in cardio HR zone;  42m in fat burn HR zone;  0m out of HR zone.  128 bpm max HR during jog;  99 bpm avg HR during jog. Morning weight: 339lbs.   My weight is down 3lbs from yesterday and down 2lbs from four days ago.  Weigh-in was shorts, no shoes and with feet centered at the base of the scale.  Today s/b a “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 20).  Two eggs, two toast with butter, a mug of black coffee and a banana @ 11:30am.  I had a salad for lunch about 3pm.  Normal dinner (2 hamburgers and fries) @ 5:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  0m of total deep sleep.  1h 6m of total awake time;  20 times.  6hrs 56mins of total sleep between 11:34pm and 7:36am.  I woke up feeling VERY tired. 4.16 miles difference on FitBit.
			Home	40 Min.	1.0 Mi.
			Hil and I walked Shiva up to the pool and then home.  This was an afternoon walk. 1:30pm start dog walk;  40m 06s duration;  660 calories.  9m in peak HR zone;  19m in cardio HR zone;  9m in fat burn HR zone;  3m out of HR zone.  142 bpm max HR during dog walk;  114 bpm avg HR during dog walk.
19	11	12	Home	44 Min.	2.4 Mi.
			I jogged around the block this morning.  Sunny and warm.  I was in t-shirt and shorts.  10:33am start time; 43m 47s of total jog time. 2.4miles; 6 laps. 633 calories burned during jog (above BMR).  0m in peak HR zone;  0m in cardio HR zone;  43m in fat burn HR zone;  0m out of zone. 108 bpm max HR during jog;  93 bpm avg during jog.  I’m not sure if it’s related to anything, but I broke out in a cold sweat today for about 10-15minutes about 2 hours after my jog.  The FitBit did not show a high HR and I didn’t feel any palpitations. Morning weight: 342lbs. My weight is up 3lbs from yesterday and down 2lbs from four days ago.  Weigh-in was shorts, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 20).  2 eggs for breakfast @ 11:30am.  1 pot of coffee @ 12:30pm.  I “cheated” with 4oz of Irish Cream with the pot of coffee.  I skipped lunch and had a can of refried beans, .5 cups of rice, .25 cups of tuna and noodles, and an apple for dinner @5pm.  I then had a small banana.  Window closes at 6pm. Deep sleep:  1hr 15mins of total deep sleep;  2 times:  57min and 19min.  1hr 16min of total awake time;  16 times.  8hrs 2mins of total sleep time between 12:09am and 9:27am. 2.86 miles difference on FitBit.
19	11	11	Home	45 Min.	2.4 Mi.
			Sarah got up early and walked the dog.  I went for a jog around the block instead.  Sunny and warm.  I had to take off the sweatshirt and just go with the t-shirt.  8:58am start time;  44m 52s of total jog time;  662 calories burned during jog (above BMR).  0m in peak HR zone;  4m in cardio HR zone;  40m in fat burn HR zone;  0m out of HR zone.  134 bpm max HR during jog;  97 bpm avg HR during jog.  Today was day 1 of my second week of jogging.  I added 1 lap (.4mile).  It felt a little longer than normal, but so far, no big deal.  I’m still surprised how much better my HR seems to be with jogging than with walking. Morning weight: 339lbs.   My weight is down 1lb from yesterday and the same as four days ago.  Weigh-in was in the morning with sweat pants,  no shoes and with feet centered at the base of the scale.  Today s/b a  “snack and one-meal-a-day / all you can eat – anything you want” day on the MITF.   Fast day (Fast Day 3, Cycle 19).  I had two hard-boiled eggs, two wheat toast, two sourdough toast and a mug of coffee with 2 oz of Irish Cream @ 11:30am.  1 apple for 1:30pm snack.  Today is supposed to be OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs). Deep sleep:  Not enough time for FB to type my sleep;  1hr 45mins of total sleep between 12:09am and 2:24am.  I turned off the lights just before midnight.  I got up to use the toilet, but couldn’t go back to sleep, so I got up after an hour – about 3:30am. 6.31 miles difference on FitBit.
19	11	10	Home	37 Min.	2.0 Mi.
			Sarah got up early and walked the dog.  I went for a jog around the block instead.  Sunny and warm.  I had to take off the sweatshirt and just go with the t-shirt.  10:42am start time;  37m 17s of total jog time;  559 calories burned during jog (above BMR).  0m in peak HR zone;  1m in cardio HR zone;  35m in fat burn HR zone;  0m out of HR zone.  122 bpm max HR during jog;  100 bpm avg HR during jog.  Today was my slowest jogging time so far – and it felt like it.  Instead of stopping at the house after 5 laps, I kept going until the FitBit said it was 2 full miles.  This took me to the corner house, but not around the corner.  The FitBit seems to be a bit variable on the distance, but it know exactly where each lap starts / ends.  It doesn’t think the block is “exactly” .4 miles the way Google Maps does.  (PS:  LoL.  I just figured out the “jogging” time was 36m 25s.  The figure above was my “total” time which included when I stopped to take my sweatshirt off and tie it around my waist.  So, it wasn’t my “slowest / longest” time so far.) Morning weight: 340lbs.   My weight is down 1lb from yesterday and the same as four days ago.  Weigh-in was no sweats, no shoes and with feet centered at the base of the scale.  Today s/b a “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 19).  Two eggs, two toast with butter, a mug of black coffee and a banana @ 12:00am.  An apple for lunch about 2pm.  Normal dinner (mango curry / chicken over rice w/ naan bread) @ 6:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  42m of total deep sleep;  5 times:  18m, 11m, 13m, 5m and 6mins.  46m of total awake time;  15 times.  7hrs 24mins of total sleep time between 12:27am and 8:37am. 4.15 miles difference on FitBit.
19	11	09	Home	37 Min.	2.0 Mi.
			Sarah got up early and walked the dog.  I went for a jog around the block instead.  Sunny and mostly cool.  Warm enough to do the jog in a t-shirt and no sweatshirt.  Jog at 9:36am;  36m 45s (37m).  0m in peak HR zone;  0m in cardio HR zone;  37m in fat burn HR zone;  0m HR out of zone.  118 bpm max HR during jog;  96 bpm avg HR during jog;  565 calories burned during jog (above BMR).  I didn’t feel any “better” for having a day off, which surprised me.  My left foot and knee are feeling a little weak.  Other than that, no issues. Morning weight: 341lbs.   My weight is down 3lbs from yesterday and the same as from four days ago.  Weigh-in was shorts, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 19).  1 egg for breakfast @ 11:30am.  1 pot of coffee @ 12:30pm.  I “cheated” with 8oz of Irish Cream with the pot of coffee.  Supposed to have small lunch and fruit for dinner.  Window closes at 6pm. Deep sleep:  54m of total deep sleep;  4 times:  38m, 6m, 6m and 4m.  44m of total awake time;  11 times.  7hrs 21m of total sleep time between 12:43am and 8:48am. 5.54 miles difference on FitBit.
19	11	08	Home	0 Min.	0.0 Mi.
			No walk or jog due to trip to brother’s house.  Sarah walked Shiva. Evening weight: 344lbs.   My weight is up 5lbs from yesterday and down 1lb from four days ago.  Weigh-in was in the late afternoon with cargo pants, shoes and with feet centered at the base of the scale.  The weight is from the clothes / shoes and after eating (badly) most of the day.  Today s/b a  “snack and one-meal-a-day / all you can eat – anything you want” day on the MITF.   Fast day (Fast Day 3, Cycle 18).  I drove my brother to the hospital for his colonoscopy.  I had a sausage, cheese and egg burrito at the hospital cafeteria @ 10:15am.  Today was supposed to be OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs).  Instead I had two scrambled eggs and two white bread toast with butter and strawberry jam about 1pm.  On the drive home, I stopped for 2 slices of pepperoni pizza, 4 fried chicken wings, and a brownie about 4pm.  About 6pm, I had 4 meatballs and fettuccine for dinner at home.  I also had a pint of 2% milk and a protein drink. Deep sleep:  32m of total deep sleep;  4 time 4m, 15m, 6m and 6mins.  53m of total awake time:  12 times.  5hrs 19mins of total sleep time between 11:50pm and 6:02am. 2.61 miles difference on FitBit.
19	11	07	Home	36 Min.	2.0 Mi.
			Sarah got up early and walked the dog.  I went for a jog around the block instead.  Sunny and mostly cool.  35m 21s total jog time.  Over a minute faster than yesterday.  36m in HR zone;  0m peak HR zone;  3m cardio HR zone;  33m fat burn HR zone; 0m out of HR zone.  120bpm max HR during jog;  103 bpm avg HR during jog.  581 calories burned during jog (above BMR). Morning weight: 339lbs.   My weight is down 1lb from yesterday and the same as four days ago.  Weigh-in was no sweats, no shoes and with feet centered at the base of the scale.  Today s/b a “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 18).  Two eggs and three toast with butter @ 10:00am.  I made a pot (6 mugs) of coffee 8oz of Kirkland Irish Cream in my coffee (plus 6 tbls of granulated sugar) @ 12pm.  Not sure about lunch s/b about or normal dinner @ 7:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  35m of total deep sleep;  4 times:  8m, 6m, 4m and 15mins.  53m of total awake time;  29 times.  6hrs 36m of total sleep time between 12:24am and 7:53am. 4.88 miles difference on FitBit.
19	11	06	Home	36 Min.	2.0 Mi.
			Sarah got up early and walked the dog.  I went for a jog around the block instead.  Overcast and cool.  I warmed up quickly in my sweat-top.  36m 48s jog:  5 times around the block (.4mi X 5=2.00mi).  36m in HR zone;  0m in peak HR zone;  3m in cardio HR zone;  33m in fat burn HR zone;  0m Out of zone.  128 bpm max HR during jog;  100 bpm avg during jog;  557 calories burned during jog (above BMR).  The time was almost 1m 45s slower than yesterday, and barely 9s faster than my first day of jogging. Morning weight: 340lbs. My weight is down 1lb from yesterday and the same as from four days ago.  Weigh-in was with sweatpants, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 18).  1 egg for breakfast, 1 apple and 1 black coffee @ 12am.  (Late breakfast due to jog and cutting the front grass.)  2 slices of Sourdough bread w/ butter, 1oz of pistachios, 1oz of raisins and apple / walnut chicken salad @ 1:30pm for lunch.  Small quiche for dinner.  No real kidney stone pains today.  I passed 5 small kidney grains yesterday.  I passed 2 small stones this morning (before the jog). Deep sleep:  29m of total deep sleep;  3 times:  9m, 5m and 15mins.  43m of total awake time;  20 times.  6hrs 10mins of total sleep time between 12:15am and 7:08am. 5.17 miles difference on FitBit.
19	11	05	Home	35Min.	2.0 Mi.
			Sarah got up early and walked the dog.  I went for a jog around the block instead.  Sunny, but cool.  I warmed up quickly in my sweat-top.  35m 3s jog:  5 times around the block (.4mi X 5=2.00mi).  0min in peak HR zone;  0min in cardio HR zone;  35min in fat burn HR zone;  0m out of HR zone.  106 bpm max HR during jog;  99 bpm avg HR during jog.  547 calories burned during jog (above BMR).  The time was almost 2 full minutes faster than yesterday, but it felt a lot slower.  I will need to stretch my lower back and legs more during the day. Morning weight: 341lbs.  My weight is down 4lbs from yesterday and up 2lbs from four days ago.  Weigh-in was with sweatpants, no shoes and with feet centered at the base of the scale.  I’m not sure what caused yesterday’s 5lb increase, but it’s starting to go back down, so I can live with it.  Today s/b a  “snack and one-meal-a-day / all you can eat – anything you want” day on the MITF.   Fast day (Fast Day 3, Cycle 17).  Two eggs, a banana, 3 slices of fresh pineapple, four wheat bread toast w/butter and black coffee @ 10:30am.  OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs). Deep sleep:  50m of total deep sleep;  2 times:  43m and 7mins.  55m of total awake time;  25 times.  5hrs 59mins of total sleep time between 12:24am and 7:18am. 3.75 miles difference on FitBit.
19	11	04	Home	37 Min.	2.0 Mi.
			Sarah had a dentist apmt this morning, so she got up a little earlier and walked the dog.  I went for a jog around the block instead.  36m 57s jog:  5 times around the block (.4mi X 5=2.00mi).  0m peak HR;  0m cardio HR; 37m fat burn HR;  0m out of zone HR.  101bpm max HR during jog;  101 bpm avg HR during jog.  552 calories burned during jog. Morning weight: 345lbs.   My weight is up 5lbs from yesterday and up 2lbs from four days ago.  Weigh-in was no sweats, no shoes and with feet centered at the base of the scale.  Today s/b a “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 17).  Two eggs, a banana and black coffee @ 11:00am;  8oz of Kirkland Irish Cream in my coffee (1 pot) @ 12pm.  Salad and spaghetti bolognese for lunch s/b about 1:30pm;  normal dinner (hamburgers)  @ 7:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  43m of total deep sleep;  1 time.  39m of total awake time:  22 times.  6hrs 28mins of total sleep time between 12:24am and 7:31am. 5.03 miles difference on FitBit.
			Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and home just after sunset.  I just want to get in a few “actual” steps (instead of walking in place).  6m in peak HR zone;  22m in cardio HR zone;  2m in fat burn HR zone;  0m out of zone.  144 bpm max HR during walk;  123 bpm avg HR during walk.  561 calories burned during walk.
19	11	03	Home	0 Min.	0.0 Mi.
			Sarah walked Shiva this morning.  Hil and I slept in.  (Daylight Savings!) Morning weight: 340lbs.   My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was with sweatpants, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 17).  1 egg for breakfast, 1 banana and 1 black coffee @ 10:30am.  1oz of pistachios for morning snack.  Rice, black beans and tomato sauce @ 1:30pm for lunch.  “Dinner” is a steak dinner at my daughter’s before 8pm.   No real kidney stone pains today.  I passed 4 small kidney grains yesterday.  I need to drink more lemon / water today.  I passed 1 grain at 1:15pm. Deep sleep:  1hr 13m of total deep sleep;  6 times:  26m, 5m, 23m, 8m, 7m and 3mins.  1hr 26mins of total awake time;  13 times.  5hrs 53mins of total sleep time between 1:01am and 8:20am.  I can’t really tell if the FB accounted for daylight savings. 6.01 miles difference on FitBit.
19	11	02	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  10am walk so it was already warm in the sun.  26m total in HR zone; 7m in peak HR zone; 7m in cardio HR zone; 12m in fat burn HR zone; 4m out of zone. 143 bpm max HR during dog walk; 107bpm avg during walk. 464 calories burned during walk. Morning weight: 340lbs.  My weight is up 1lb from yesterday and the same as from four days ago.  Weigh-in was no sweats, no shoes and with feet centered at the base of the scale.  Today s/b a  “snack and one-meal-a-day / all you can eat – anything you want” day on the MITF.   Fast day (Fast Day 3, Cycle 16).  Two eggs, a apple, two wheat bread toast w/butter and black coffee @ 10:30am;  4ozs of banana chips for snack @2:30pm.  OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs).  (My actual dinner was 3 chicken thighs in tomato sauce with onions and mushrooms over 1.25 cups of fettuccine with a sprinkle of grated parmesan cheese and an apple for dessert.  I drank 96ozs of water / lemon juice to try to ease my kidney stone / grain pain on my left side / groin.  I passed 4 grains during the day / evening. Deep sleep:  47m of total deep sleep;  2 times:  24m and 26m.  39m of total awake time;  21 times.  6hrs 40mins of total sleep time between 1:37am and 8:56am.  We stayed up late waiting for Sarah to get home from an evening out after work.  I slept on my right side most of the night and my right ear was much better when I got up.  It felt a bit plugged up again by noon.  My left ear feels fine. 4.82 miles difference on FitBit.
19	11	01	Home	48 Min.	1.3 Mi.
			Hil and I walked Shiva south to Huron, west to Claudia, south to Holbrook, east to Ida, south to North 6th, west to Esperanza, north to Huron, west to Ronald Way and north to home.  Very cold in the shade, cool to warm in the direct sun.  46m of total HR in zone time; 15m of peak HR zone; 15m of cardio HR zone; 16m of fat burn HR zone; 2m out of zone. 147 max bpm HR; 114 avg bpm during walk. 779 calories burned during walk. Morning weight: 339lbs.   My weight is down 4lbs from yesterday and down 3lbs from four days ago.  Weigh-in was no sweats, no shoes and with feet centered at the base of the scale.  Today s/b a “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 16).  Two eggs, a banana, two wheat bread toast w/butter and black coffee @ 10:30am;  3oz of Kirkland Irish Cream in my coffee.  1 apple and BBQ Chicken style salad for lunch s/b about 12:30pm;  2 pumpkin mini-cakes for afternoon snack;  normal dinner  @ 7:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  36m of total deep sleep;  3 times:  24m, 4m and 9mins.  51m of total awake time;  28 times.  6hrs 45mins of total sleep time between 12:18am and 7:54am. 4.52 miles difference on FitBit.