2019 – 4th Quarter – October

October
31 Day(s) Intermittent Time Fasting (ITF) (Images)
Time: Approx 18 Hrs 22 Min. Exercise
Exercise: Approx 33.6 Miles Walked / 0.0 Miles Jogged / 0 Miles Biked / (33.6 Miles total)
138.46 Fitbit Miles;  0 PF
172.06 Total Miles (Fitbit time not counted; Planet Fitness time counted)
Yr	M	D	Where	Time	Distance	Comment
19	10	31	Home	43 Min.	1.2 Mi.
			Hil and I walked Shiva up Esperanza to Dena, east to Bonafacio, south to North 6th, west to Esperanza, north to Huron, west to Ronald Way and north to home.  Sunny and warm.  I had to take my sweat shirt off.  43mins total in HR zone;  27m in peak HR zone;  15m in cardio HR zone;  1m in fat burn HR zone;  0m out of zone.  181 max HR during walk;  137 avg bpm during walk.  917 calories burned during walk. Morning weight: 343lbs.   My weight is up 1lb from yesterday and up 1lb 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 16).  1 egg for breakfast, 1 banana and 1 black coffee.  Rice, black beans, kimchi, @ 12:30pm for lunch.  “Dinner” is an apple, banana and veggie blend juice.  VERY bad kidney stone pain in my left groin most of last evening / night.  It has been bad for almost a week now.  No real pain today.  I passed a small grain yesterday and another this morning. Deep sleep:  1hr 22mins of total deep sleep;  4 times:  52m, 5m, 17m and 9mins.  57m of total awake time;  21 times.  6hrs 30mins of total sleep time between 12:14am and 7:41am. 5.43 miles difference on FitBit.
19	10	30	Home	45 Min.	1.1 Mi.
			Hil and I walked Shiva up to the pool, west on North 6th Street to Reva, southeast to Esperanza, north to Huron, west to Ronald Way and north to home.  Sunny but cold.  45m in HR zone during dog walk;  17m in peak HR zone;  24m in cardio HR zone;  4m in fat burn HR zone and 1m out of zone.  146 max HR during dog walk;  122 avg bpm during dog walk.  850 total calories burned. Morning weight:  342lbs.    My weight is up 2lbs 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 Modified Intermittent Time Fasting.   Fast day (Fast Day 3, Cycle 15).  Bowl of oatmeal with blueberries, walnuts, raisins and pineapple chunks, two buttered toast and coffee @ 10:15am;  7 Holloween candies @11am.  OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs). Deep sleep:  1hr 33m of total deep sleep;  3 times:  45m, 19m and 29mins.  43m of total awake time;  19 times.  6hrs 19mins of total sleep time between 12:19am and 7:21am. 4.05 miles difference on FitBit.
19	10	29	Home	48 Min.	1.3 Mi.
			Hil and I walked Shiva up to the pool, west on North 6th Street to Meadowbrook, north to Holbrook, west to Claudia, north to Huron, east to Ronald Way and north to home.  Sunny and warm.  I had to take my coat off and carry it after about half a block.  44m total HR in zone during dog walk.  1m in peak HR zone;  21m in cardio HR zone;  22m in fat burn HR zone;  1m out of zone.  137 max HR during walk;  102 avg bpm during walk. Morning weight:  340lbs.  My weight is down 2lbs from yesterday and down 5lbs 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 15).  Two eggs, a banana, two wheat bread toast w/butter and black coffee @ 10:30am;  Hil gave me 2 See’s chocolates for a snack, lunch s/b about 12:30pm;  normal dinner  @ 7:30pm.  Eating window closes at 5pm (7hrs).  Today is Hil’s birthday so we are going out for Greek food for lunch / dinner in Walnut Creek at the place where we got engaged 35 years ago.  It used to be a fondue restaurant back then. Deep sleep:  FB recorded two sessions for sleep last night: 1)  5m of total deep sleep;  1 time.  28m of total awake time;  9 times.  2hrs 56m of total sleep time between 12:16am and 3:40am.  I actually went to bed at midnight. 2)  25m of total deep sleep;  1 time.  23m of total awake time;  9 times.  2hrs 58mins of total sleep between 4:56am and 8:17am.  I was actually using the toilet once during the night at 3:40am and then went back to sleep, so the FB missed another 1hr 15mins of sleep. Total:  5hrs 54mins of FB sleep between 12:16am and 8:17am.  Actual time about 8hrs 15mins between 12am and 8:17am. 6.89 miles difference on FitBit.
19	10	28	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and home.  Temperature was just about perfect, but the air was (so-so) bad from the fires up north.  Not as bad as last night, when we had to shut the bedroom windows, but not “clean” either.  24m total HR in exercise zone during dog walk;  13m in peak HR zone;  8m in cardio HR zone;  3m in fat burn HR zone;  1m out of zone.  154 bpm Max HR;  123 bpm avg during dog walk. Morning weight: 342lbs.  My weight is the same as 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. Fast day (Fast Day 1, Cycle 15).  1 egg for breakfast, 2 slices of toast and 1 English muffin.  Black tea and 1/3 orange for morning snack.  Rice, black beans, kimchi, 1/4 chicken breast and 1/2 cup of canned corn @ 12:30pm for lunch.  “Dinner” is an apple, banana and veggie blend juice.  VERY bad kidney stone pain in my left groin most of last evening / night.  It was very bad on Friday and then Saturday night, and so-so yesterday until evening when it was very bad.  No real pain today. Deep sleep: 53m of total deep sleep; 3 times: 22m, 9m and 21m. 47m of total awake time; 25 times. 7hrs 29mins of total sleep time between 11:53pm and 8:09am. 4.58 miles difference on FitBit.
19	10	27	Home	0 Min.	0.0 Mi.
			I slept in and Sarah walked Shiva before we got up. Morning weight:  342lbs.  My weight is the same as 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 Modified Intermittent Time Fasting.   Fast day (Fast Day 3, Cycle 14).  Bowl of oatmeal with blueberries, walnuts, raisins and pineapple chunks, two buttered toast and coffee @ 10:30am;  OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs).  1 bottle of veggie / juice blend during the evening. Deep sleep: I had two main portions of sleep. The first was under 3hrs, so the FB was not able to break down the sleep types. 1)  2hrs 25mins of total sleep between 12:35am and 3:23am. 2)  28mins of total deep sleep;  2 times:  18m and 10mins.  30m of total awake time;  11 times.  3hrs 32mins of total sleep time between 4:51am and 8:53am. I was not awake between 3:23am and 4:51am, so the FB missed almost 90mins of sleep. Total sleep of 8hrs 18mins between 12:35am and 8:53am. I was up at least four(4) times to use the toilet during the night. 7.51 miles difference on FitBit.
19	10	26	Home	30 Min.	1.0 Mi.
			I walked up to the pool and then home.  Sunny and warm / hot.  30m total in zone;  13m in peak HR zone;  7m in cardio HR zone;  10m in fat burn HR zone;  0m out of zone.  147 max HR during dog walk;  120 avg bpm during dog walk;  552 calories burned. Morning weight: 342lbs.  My weight is down 3lbs 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 14).   Two eggs, three beef breakfast sausages, two wheat bread toast w/butter and black coffee @ 10:30am;  lunch s/b about 12:30pm;  normal dinner  @ 7:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  23m of total deep sleep;  2 times:  8m and 15m.  37m of total awake time;  12 times.  3hrs 40mins of total sleep time between 4:34am and 8:51am.  I wasn’t tire, so I stayed up until 3am.  I went to bed but just tossed until 3:38.  I went to the toilet and then finally fell asleep, but I was up every hour using the toilet until about 6:45am. 4.97 miles difference on FitBit.
19	10	25	Home	30 Min.	1.0 Mi.
			Hil and I walked Shiva up to the pool and then home.  I was driving up to Fairfield to see my cousin Mike and my brother Sean, so we had to keep it short.  31m total time in zone;  7m HR in peak zone;  7m HR in cardio zone;  17m HR in fat burn zone;  2m out of zone.  142 max HR during dog walk;  106 avg bpm during dog walk;  502 calories burned. Morning weight: 345lbs.  My weight is up 3lbs from yesterday and up 5lbs from four days ago.  Weigh-in was no sweats, no shoes and with feet centered at the base of the scale. Fast day (Fast Day 1, Cycle 14).  1 egg for breakfast.  Roast beef and provolone cheese for lunch w/ bag of Doritos @ 12:30pm.  “Dinner” was an apple and peanut butter and strawberry jelly on a cob about 5pm when I got home from my brother’s.  I then had a bottle of cranberry – raspberry juice for evening drink.  VERY bad kidney stone pain in my left groin all day. Deep sleep:  51m of total deep sleep;  2 times:  46m and 4mins.  1hr 4mins total awake time;  21 times.  6hrs 52mins of total sleep time between 12:26am and 8:22am.  I was up at least four(4) times using the toilet.  I was drinking “blend / juice” until 11pm.  Hence, a poor night’s sleep… 3.4 miles difference on FitBit.
19	10	24	Home	45 Min.	1.3 Mi.
			Hil and I walked Shiva up to the pool, west on North 6th to Baker, north to Holbrook, west to Claudia, north to Huron, east to Ronald Way, and north to home.  Sunny and hot.  It should be in the 90’s today.  16m in peak HR zone;  14m in cardio HR zone;  13m in fat burn zone;  3mins out of zone.  144bpm Max HR;  114 avg bpm;  780 calories burned. Morning weight: 342lbs.  My weight is the same as 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 Modified Intermittent Time Fasting.   Fast day (Fast Day 3, Cycle 13).  Two hard-boiled eggs, two buttered toast and coffee @ 10am;  OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs).  1 bottle of veggie / juice blend during the evening. Deep sleep:  57m of total deep sleep;  3 times:  51m,  7m and 4mins.  41min of total awake time;  25 times.  7hrs 55mins of total sleep time between 12:04am and 8:40am.  I woke up feeling like I had not been asleep at all.  Very tired and with my sight kind of glazy / foggy.  It cleared up after about 15mins. 4.83 miles difference on FitBit.
19	10	23	Home	45 Min.	1.2 Mi.
			Hil and I walked Shiva up to Dena, east to Bonifacio, south to North 6th Street, west to Esperanza, north to Huron, west to Ronald Way and north to home.  Warm to hot.  It is supposed to get into the low-mid 90’s today.  15m in peak HR zone;  10m in cardio HR zone;  17m in fat burn HR zone;  3m out of zone.  147 max HR during walk;  109 avg bpm during the walk.  710 calories burned during the walk. Morning weight: 342lbs.  My weight is 2lbs up 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 13).   Two eggs, four wheat bread toast w/butter and black coffee @ 10:30am;  lunch s/b about 1:30pm;  normal dinner  @ 7:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  1hr 45mins of total deep sleep;  3 times:  1hr 4mins, 19m and 26mins.  57mins of total awake time;  25 times.  7hrs 38mins of total sleep time between 11:26pm and 8:01am.  I guess my body is trying to recover from the ER visit the prior night. 5.19 miles difference on FitBit.
19	10	22	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Pre-Sarah to BART walk, so it was early and cool / cold.  21m in zone;  1m peak HR zone;  7m cardio HR zone;  13m fat burn zone;  10m out of zone.  138bpm max HR;  91 bpm avg HR.  416 calories. Morning weight: 340lbs.  My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was in shorts without shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 13).  1 egg for breakfast.  2 cups of rice and half a can of refried pinto beans for lunch @ 1:30pm.  I was “supposed” to have fruit for remainder of day / dinner, but I cheated with some baklava (3 servings). Deep sleep:  29m of total deep sleep;  3 times:  21m, 7m and 4mins.  20m of total awake time;  12 times.  3hrs 15mins of total sleep time between 3:42am and 7:17am.  Hil cut her head at 11:40pm and we had to go to the ER.  Not home until 3:30am. 4.21 miles difference on FitBit.
19	10	21	Home	47 Min.	1.3 Mi.
			Hil and I walked Shiva up to the pool, west on North 6th Street to Baker, north to Holbrook, west to Claudia, north to Huron, east to Ronald Way and north to home.  A hot morning.  I had to remove my sweat top and walk in my t-shirt.  47m total in exercise zone;  17m in peak HR zone;  21m in cardio zone;  9m in fat burn zone;  and, 1m out of zone.  139 bpm max HR; 118 avg bpm.  879 calories burned. Morning weight:  340lbs.  My weight is down 2lbs from yesterday and down 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  “snack and one-meal-a-day / all you can eat – anything you want” day on the Modified Intermittent Time Fasting.   Fast day (Fast Day 3, Cycle 12).  Two hard-boiled eggs, two buttered toast and coffee @ 10am;  OMAD (Costco combination pizza – 6 of 8 pieces, 3 servings of Baklava, 2 cups of tea and an apple between 3pm and 5pm.  Eating window closes at 4pm (6hrs).  1 bottle of veggie / juice blend during the evening. I’m not sure what happened, but although I ate a lot, it didn’t feel like I ate to the point of illness like the first couple of times I was on Day 3’s.  I was hoping to eat to near ill to test a theory that I have about the ease of the next cycle.  I noticed Days 1 and 2 are easier when I get stuffed to the point of feeling ill.  Today, I am well over 5,000 calories, but I don’t “feel” stuffed or ill, so I’ll have to see how the next two days go.  James came by to tell us they are expecting (in May 2020) and we are to be grand-parents!! Today was the FIRST day I was not able to get the scale to 360lbs, no matter how I stood on it or leaned around on it.  The scale was “bouncing” between 335lbs and 340lbs, so I took the conservative (high) number. Deep sleep:  37m of total deep sleep;  2 times:  31m and 5mins.  46m of total awake time;  18 times.  7hrs 14mins of total sleep time between 12:13am and 8:13am. 4.22 miles difference on FitBit.
19	10	20	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  A later (9:50 to 10:20am) morning walk, so it was warm to hot.  It will get into the 80’s today!  14m in peak HR zone, 8m in cardio HR zone and 8m in the fat burning HR zone with 142 bpm max HR and 115 avg bpm during the 30m walk. Morning weight:  342lbs.  My weight is the same as yesterday and down 5lbs 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 12).   Two eggs, two wheat bread toast w/butter and black coffee @ 10:30am;  1 oz of cashews for snack about 12:30pm;  tuna sandwich on wheat bread, apple and a mug of green tea @ 2pm;  normal dinner (breaded sole, green beans, fried new potatoes) @ 7:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  1hr 25mins of total deep sleep;  5 times:  13m, 4m, 16m, 44m and 7mins.  57m of total awake time;  17 times.  8hrs 41mins of total sleep time between 11:26pm and 9:04am. 6.44 miles difference on FitBit.
19	10	19	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Early morning walk, so it was cold.  I wore my heavier Carhartt jacket, so my top was warm, but not my legs (in shorts).  22m in peak HR zone, 3m in cardio HR zone with 152 bpm max HR and 135 avg bpm during the 30m walk. Morning weight: 342lbs.  My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was in shorts without shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 12).  1 egg for breakfast.  2 cups of rice and 1 can of refried pinto beans for lunch @ 2pm.  Fruit for remainder of day / dinner. Deep sleep:  50m of total deep sleep;  2 times:  46m and 6mins.  31m of total awake time;  11 times.  3hrs 58mins of total sleep time between 12:12am and 4:41am.  I actually woke up closer to 4:30am and couldn’t go back to sleep, so I got up at 5:15am. 5.03 miles difference on FitBit.
19	10	18	Home	47 Min.	1.3 Mi.
			Hil and I walked Shiva up to the pool, west to Baker, southeast to Esperanza, north to Huron, west to Ronald Way and north to home.  Sunny and warm (borderline hot). Morning weight: 342lbs.  My weight is the same as 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  “snack and one-meal-a-day / all you can eat – anything you want” day on the Modified Intermittent Time Fasting.   Fast day (Fast Day 3, Cycle 10).  Two hard-boiled eggs, two buttered toast and coffee @ 10am; banana at 3:30pm for snack; OMAD @ 5pm.  Eating window closes at 4pm (6hrs). Deep sleep:  FB unable to get a consistent HR.  6hrs 20mins of total sleep between 11:59pm and 8:01am. 4.07 miles difference on FitBit.
19	10	17	Home	60 Min.	1.7 Mi.
			Hil and I walked Shiva up to the pool, west on North 6th to Baker, north to Holbrook, west to Claudia, south to North 6th Street, east to Esperanza, north to Huron, west to Ronald Way and north to home.  Sunny but cold.  HR maxed at 174bpm and had 21m total in “peak” range; 28m in “cardio” range.  I am going to track this a little closer from now on. Morning weight: 342lbs.  My weight is down 5lbs from yesterday and down 2lbs from four days ago.  Weigh-in was no sweats, no shoes and with feet centered at the base of the scale.  (Yesterday’s 3lbs gain was probably just the heavy shoes.)  Today s/b a  “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 11).   Two eggs, two Thomas’ English Muffins w/butter, one-half large orange @ 10am; beans and rice @ 1pm;  normal dinner @ 5:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  34m of total deep sleep;  3 times:  3m, 6m and 23mins.  1hr 6mins of total awake time;  18 times.  6hrs 50mins of total sleep time between 11:45pm and 7:41am. 4.36 miles difference on FitBit.
19	10	16	Home	45 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.  Warm in the sun and cold in any shade.  Very little wind. Morning weight: 347lbs. My weight is up 3lbs from yesterday and up 3lbs from four days ago.  Today was in sweatpants and leather keds (shoes).  I’m guessing the shoes make up most of that weight.  Fast day (Fast Day 1, Cycle 11).  1 egg for breakfast @ 10:30am.  1.5 cups of rice, 1.5 cups of beans, 2 curry chicken thighs for lunch @ 2:30pm.  Fruit and veggie blend / juice for remainder of day / dinner.  So, I am down 9lbs for the last 30 days (counting shoes).  I am right on track with the FB for calories in / calories out.  I am surprised… Deep sleep:  22m of total deep sleep;  3 times:  12m, 5m and 5mins.  1hr 3mins of total awake time;  20 times.  6hrs 30mins of total sleep time between 12:03am and 7:36am. 4.8 miles difference on FitBit.
19	10	15	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  A cold but clear morning.  I wore sweat pants and a lined plaid shirt.  I felt dizzy during the walk, but not as bad as yesterday. Morning weight: 344lbs.  My weight is 1lb down from yesterday and down 1lb from four days ago.  Yesterday was with sweatpants;  four days ago was in shorts (not sweatpants).  So, that’s a good sign.  The scale was “bouncing” between 340 and 344.  I picked the “high” end.  Today s/b a  “snack and one-meal-a-day / all you can eat – anything you want” day on the Modified Intermittent Time Fasting.   Fast day (Fast Day 3, Cycle 10).  Two hard-boiled eggs, two buttered toast, one banana and coffee @ 10am; OMAD.  Eating window closes at 4pm (6hrs). Deep sleep:  1hr 4mins of total deep sleep;  5 times:  27m, 16m, 14m, 8m and 4mins.  49m of total awake time;  20 times.  7hrs 25mins of total sleep time between 12:42am and 8:56am. 5.87 miles difference on FitBit.
19	10	14	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  A cold but clear morning.  I wore sweat pants and a coat.  I felt dizzy and tired during the walk.  When I got home and checked my FB, I was:  Max HR of 191bpm during 30m dog walk and 20mins over HR 140bpm.  The walk was actually 34mins, but I’m sticking with the standard time. Morning weight: 345lbs.  My weight is 1lb up from yesterday and the same as four days ago.  Weigh-in was in sweatpants (but no sweat-top), without shoes and with feet centered at the base of the scale.  (So 1lb up is nothing.)  Today s/b a  “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 10).   Two eggs, two toast w/butter, black coffee @ 10am; beans and rice @ 1pm;  normal dinner @ 5:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  27m of total deep sleep;  2 times:  5m and 22mins.  55m of total awake time;  16 times.  6hrs 38mins of total sleep time. 3.53 miles difference on FitBit.
19	10	13	Home	30 Min.	1.0 Mi.
			I walked up to the pool and then home.  Another sunny and warm morning.  Almost too warm for my light vest. Morning weight: 344lbs. My weight is the same as yesterday and down 3lbs from four days ago.  Weigh-in was in shorts without shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 10).  1 egg for breakfast.  1 Safeway salad with almonds, pistachios and raisins for lunch @ 2pm.  Fruit and veggie blend / juice for remainder of day / dinner. Deep sleep:  1hr 6mins of total deep sleep;  7 times:  9m, 5m, 27m, 12m, 5m, 5m and 6mins.  51m of total awake time;  25 times.  7hrs 39mins of total sleep time between 12:32am and 9:02am.  I don’t feel particularly rested or tired today. 3.95 miles difference on FitBit.
19	10	12	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Sunny and warm – but I got a late morning start.  There was a fairly steady, cool breeze blowing. Morning weight: 344lbs. My weight is 1lb down from yesterday and down 4lbs from four days ago.  Weigh-in was in shorts without shoes and with feet centered at the base of the scale.  The scale was “bouncing” between 340 and 344.  I picked the “high” end.  Today s/b a  “snack and one-meal-a-day / all you can eat – anything you want” day on the Modified Intermittent Time Fasting.   Fast day (Fast Day 3, Cycle 9).  Two hard-boiled eggs, two buttered toast, two bananas, 6 ounces of 2% milk and coffee @ 10am; OMAD very unhealthy (4 brownies) with my “anything”.  Eating window closes at 4pm (6hrs). Deep sleep: 5.24 miles difference on FitBit.
19	10	11	Home	45 Min.	1.3 Mi.
			Hil and I walked Shiva up to the pool, west on North 6th Street to Meadowbrook, north to Holbrook, west to Claudia, north to Huron, east to Ronald Way and north to home.  Another sunny morning with a cooling breeze.  Hil and I also drove over to help Rebecca and Jonathan move into their new apartment.  We were with them about 4 hours.  I raised a pretty good sweat a couple of times. Morning weight: 345lbs. My weight is the same as 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. The scale was “bouncing” between 340 and 345.  I picked the “high” end, which happened to be the same as yesterday.  Today s/b a  “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 9).   Two eggs, two toast w/butter, black coffee @ 10am; pork burrito (w/ rice and beans) @ 2:30pm;  normal dinner (fried rice with coconut shrimp @ 7pm.  Eating window closes at 5pm (7hrs).  (Missed again…)  I also snacked on about 10 small tangerines (“cuties”). Deep sleep:  30m of total deep sleep;  3 times:  7m, 17m and 4mins.  1hr 21mins of total awake time;  18 times.  6hrs 59mins of total sleep time between 12:23am and 8:43am. 4.21 miles difference on FitBit.
19	10	10	Home	45 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 pleasant with a nice cooling breeze / wind. Morning weight: 345lbs.  My weight is down 2lbs from yesterday and down 3lbs from four days ago.  Weigh-in was in shorts without shoes and with feet centered at the base of the scale.  The scale was “bouncing” between 342 and 345.  I picked the “high” end.  Fast day (Fast Day 1, Cycle 9).  1 egg for breakfast.  1 Safeway Cobb salad with almonds, pistachios, and 3 sticks of celery for lunch @ 2pm.  Fruit and veggie blend / juice for remainder of day / dinner. Deep sleep:  1hr 24min of total deep sleep;  3 times:  54m, 4m and 27mins.  41m of total awake time;  21 times.  6hrs 22mins of total sleep time between 1:12am and 8:15am.  I’m not sure why, but I started getting palpitations which did not show up on the FB or the wrist BP.  I stayed up a bit later and the palpitations went away on their own. 4.19 miles difference on FitBit.
19	10	09	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Sunny and cold again.  In full sweats. Morning weight: 347lbs. My weight is down 1lb from yesterday and down 1lb from four days ago.  Weigh-in was in shorts without shoes and with feet centered at the base of the scale.  The scale was “bouncing” between 345 and 347.  I picked the “high” end.  Fast day (Fast Day 3, Cycle 8).  I had 7 pieces of chicken and two chocolate fudge brownies for my OMAD: “anything you want / all you can eat” meal. Deep sleep:  41m of total deep sleep;  2 times:  37m and 4mins.  35m of total awake time;  19 times.  5hrs 16mins of total sleep time between 1:34am and 7:25am.  Sarah went to a concert and we stayed up waiting for her. 4.18 miles difference on FitBit.
19	10	08	Home	30 Min.	1.0 Mi.
			I walked up to the pool and then home.  Sunny but very chilly.  I walked her just after 7:30am. Morning weight: 348lbs.  My weight is the same as yesterday and down 1lb from four days ago.  Weigh-in was in sweatpants (but no sweat-top), without 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 8).   Two eggs, two toast w/butter, black coffee @ 10am; kimchi, chicken breast, beans and rice @ 1pm;  normal dinner @ 5:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  22m of total deep sleep;  1 time.  37m of total awake time;  15 times.  5hrs 37mins of total sleep time between 12:51am and 7:05am.  I actually was awake from 6:20am.  I woke up to use the toilet and couldn’t go back to sleep. 3.69 miles difference on FitBit.
19	10	07	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  A late morning walk (9:45am – 10:15am), so it was already warm to hot. Morning weight: 348lbs.  My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was in shorts, without shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 8).   One egg, 2 buttered toast, 1 small apple and 1 cup of black coffee @ 10am; beans and rice for lunch / dinner.  Eating window closes at 6pm (8hrs).  I will be drinking veggie / juice today. Deep sleep:  1hr 26mins of total deep sleep;  2 times:  1hr 21mins and 5m.  34m of total awake time;  26 times.  8hrs 24mins of total sleep time between 11:41pm and 8:39am. 2.88 miles difference on FitBit.
19	10	06	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Sunny and warm at 9:30am.  Shorts and t-shirt. Morning weight: 348lbs.  My weight is the same as yesterday and down 12lbs from four days ago.  Weigh-in was in shorts, without 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 Modified Intermittent Time Fasting.   Fast day (Fast Day 3, Cycle 7).  Two eggs, two buttered toast and coffee @ 10am; OMAD @2:30pm.  Eating window closes at 4pm (6hrs). Deep sleep:  1hr 11mins of total deep sleep;  4 times:  49m, 7m, 8m and 7mins.  45m of total awake time;  22 times.  7hrs 8mins of total sleep time between 12:17am and 8:10am. 2.9 miles difference on FitBit.
19	10	05	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Sunny and warm.  We left about 9:30am and it was too hot for my sweats(!).  Maybe, someday I’ll learn… Morning weight: 348lbs.  My weight is down 1lb from yesterday and down 7lbs from four days ago.  Weigh-in was in shorts, without 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 7).   Two eggs, two toast w/butter, black coffee (I cheated with Irish Cream) @ 10am; kimchi, chicken breast, beans and rice @ 1pm;  normal dinner (two waffles, syrup, 8oz of 2% milk and 5 bacon) @ 5:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  1hr 30m of total deep sleep;  2 times:  1hr 5mins and 25mins.  34 min of total awake time;  15 times.  5hrs 42mins of total sleep time between 12:43am and 6:59am. 2.58 miles difference on FitBit.
19	10	04	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Sunny, clear and cold.  I have to start wearing proper shoes and sweats (and maybe a coat). Morning weight: 349lbs.  My weight is down 1lb from yesterday and down 9lbs from four days ago.  Weigh-in was in shorts, without shoes and with feet centered at the base of the scale.   Fast day (Fast Day 1, Cycle 7).   One egg, 1 banana, and 1 cup of black coffee @ 10am; salad @ 12:30pm, I may have fruit later.  Eating window closes at 6pm (8hrs).  I will be drinking veggie / juice all morning. Deep sleep:  1hr 30m of total deep sleep;  4 times:  42m, 7m, 35m and 12mins.  53m of total awake time;  29 times.  6hrs 52mins of total sleep time between 11:44pm and 7:29am. 3.27 miles difference on FitBit.
19	10	03	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Sunny and clear day.  Not warm, but not too cold either. Morning weight:  350lbs.  My weight is down 10lbs from yesterday and down 9lbs from four days ago.  Weigh-in was in shorts, without 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 Modified Intermittent Time Fasting.   Fast day (Fast Day 3, Cycle 6).  Two eggs, two buttered toast, banana and coffee @ 10am; OMAD @2:30pm.  Eating window closes at 4pm (6hrs). Deep sleep:  47m of total deep sleep;  2 times:  35m and 12mins.  29m of total awake time;  26 times.  5hrs 36mins of total sleep time between 1:10am and 7:15am. 3.65 miles difference on FitBit.
19	10	02	Home	47 Min.	1.3 Mi.
			Hil and I walked Shiva up to the pool, west on North 6th to Baker, southeast to Esperanza, south to Huron, west to Ronald Way and north to home.  Sunny and mild.  Not as cold as it has been, but I still needed to wear my sweatshirt. Morning weight: 360lbs.  I am no longer going to track my high and low.  I’m going back to toes centered and as even as I can on stand on the scale.  I will indicate if I’m dressed or in shorts and / or barefoot or with shoes on.  My weight is down 5lbs from yesterday and down 8lbs from four days ago.  My weigh-in is in shorts with hiking shoes.  Today s/b a  “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 6).   Two eggs, two toast w/butter, black coffee, and a banana @ 10am; popcorn and a single slice of toast @ 1pm;  a mug of black tea and a slice of banana bread @ 2pm;  normal dinner @ 3:30pm.  Eating window closes at 5pm (7hrs). Deep sleep:  1hr 19mins of total deep sleep;  3 times:  35m, 13m and 35mins.  36m of total awake time;  24 times.  7hrs 2mins of total sleep time between 11:59pm and 7:37am. 4.66 miles difference on FitBit.
19	10	01	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  I wore full sweats today.  It was cold. Morning weight:  365lbs.  My high:  365lbs;  my low:  350lbs.  My high is up 7lbs from yesterday and up 6lbs from four days ago.  My low is down 2lbs from yesterday and down 2lbs from four days ago.  Fast day (Fast Day 1, Cycle 6).   One egg, (I broke the plan: 1 donut, 1 cinnamon roll) and 1 cup of black coffee @ 10am; rice, noodles, kimchi and almonds @ 3:30pm, I may have fruit later.  Eating window closes at 6pm (8hrs).  My weigh-in was in full sweats with shoes and socks.  This probably added between 7lbs and 9lbs to the scale. Deep sleep:  43m of total deep sleep;  4 times:  8m, 6m, 22m and 6mins.  1hr 29mins of total awake time;  20 times.  6hrs 10mins of total sleep time between 11:09pm and 6:48am.  I actually went to bed about 12:50am, so the FB gave me an “extra” 2hrs of sleep.  I have felt very tired / sleepy all morning / afternoon. 4.14 miles difference on FitBit.