2020 – 1st Quarter – January

January
31 Day(s) Modified Intermittent Time Fasting (MITF) (Images: Weekly / Daily)
Time: Approx 16 Hrs 58 Min. Exercise
Exercise: Approx 28.0 Miles Walked / 0.0 Miles Jogged / 12 Miles Biked / (40.0 Miles total)
83.89 Fitbit Miles
123.89 Total Miles (Fitbit time not counted)
Yr	M	D	Where	Time	Distance	Comment
20	01	31	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  I started at 8:43am;  34m duration;  1 mile;  2,854 steps;  779 calories;  154 bpm max HR during walk;  92 bpm avg HR during walk.  (I paused for over a half hour to talk to a neighbor, so the average HR is significantly lower than it would otherwise be.)  20m in peak HR zone;  4m in cardio in HR zone; 10m in fat burn zone;  0m in out of HR zone.  The day was partly cloudy, but very pleasant. Morning weight: 340lbs.   My weight is the same as yesterday and 5lbs less than four days ago.  Weigh-in was in sweat pants and no shoes 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 46).  Today is supposed to be OMAD  between 3pm and 4pm.  Eating window closes at 4pm (6hrs).  I had two eggs, a bowl of Honeynut Cheereos, a mug of black coffee and two slices of toast (w/ butter) for breakfast.  Tuna casserole leftovers for lunch.  Hamburger for dinner.  My weight was 310lbs on my home scale.  I will be adding 30lbs to my weigh-in going forward to reflect the difference between my home scale and the scales at my various doctor’s offices.  I will assume my initial weight was also 30lbs “too light”. Deep sleep:  There were two sleep periods.  The second did not provide a breakdown. 1)  29m of total deep sleep;  1 time.  31m of total awake time;  7 times.  3hrs 29m of total sleep time between 12:14am and 4:14am. 2)  1hr 30mins of total sleep between 4:43am and 7:40am. Total sleep time 7hr 26m between 12:14am and 7:40am. 3.63 miles difference on FitBit.
20	01	30	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  The morning was cool and part cloudy.  I started at 8:44am;  29m 19s duration;  1 mile;  2,455 steps;  570 calories;  163 bpm max HR during walk;  132 bpm avg HR during walk.  21m in peak HR zone;  6m in cardio HR zone;  2m in fat burn HR zone;  0m in out of HR zone. Morning weight: 310lbs.  My weight is down 5lbs from yesterday and down 5lbs from four days ago.  Weigh-in was in sweat pants, 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 46).  I two hard-boiled eggs, two toast w/ butter and a mug of coffee for breakfast at 9:30am.   I had lunch – chicken breast and rice about 1:30pm.  I had “dinner” about 5:30pm.  It was a cup of rice and 2 cups of chili (ground beef) .  The window was supposed to close at 5pm on two-a-days. Deep sleep:  30m of total deep sleep;  3 times:  19m, 5m and 5mins.  38m of total awake time;  22 times.  6hrs 27mins of total sleep time between 12:18am and 7:23am. 3.79 miles difference on FitBit.
20	01	29	Home	46 Min.	1.2 Mi.
			Hil and I walked Shiva up to Dena, east to Bonifacio, south to North 6th, west to Esperanza, north to Huron, west to Ronald Way and north to home. Sunny and warm, partly cloudy. It seemed like a spring morning. We started at: 9:56am; 45m 16s duration; 1.2 miles; 3,819 steps; 773 calories; 148 bpm max HR during walk; 123 bpm avg HR during walk. 19m in peak HR zone; 18m in cardio HR zone; 6m in fat burn HR zone; 1m in out of HR zone. Morning weight: 315lbs.  My weight is the same as yesterday and the same as four days ago.  Weigh-in was in sweats pants, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 46).  I had a fudge brownie for breakfast @10:30am.  Today was supposed to be a egg @ 10am, salad between 2-3pm and fruit for dinner.  I am planning to have veggie juice for the rest of the day.  My window was supposed to close at 6pm.  I may have an apple or an egg if I really need to eat something. Deep sleep:  1hr 54m of total deep sleep;  5 times:  59m, 31m, 14m, 4m and 5mins.  48m of total awake time;  15 times.  8hrs 6mins of total sleep between 12:12am and 9:06am.  I woke up at 4:30am with a terrible tooth ache.  I took and aspirin and eventually went back to sleep.  I thought it would reflect badly on the FB, but instead FB shows I had a great night of sleep. 2.65 miles difference on FitBit.
			Home	31 Min.	0.7 Mi.
			I took Shiva for an afternoon walk around the block.  We started at:  4:07pm;  20m 9s duration;  .7 mile;  1,808 steps;  403 calories;  157 bpm max HR during walk;  132 bpm avg HR during walk.  15m in peak HR zone;  4m in cardio HR zone;  2m in fat burn HR zone;  and, 0m in out of HR zone.
20	01	28	Home	43 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.  Gray and overcast with some mild rain (drizzle) while we were walking.  We started at 9:17am;  43m 10s duration;  1.2 miles;  3,487 steps;  711 calories;  151 bpm max HR during walk;  120 bpm avg HR during walk.  17m in peak HR zone;  14m in cardio HR zone;  11m in fat burn HR zone;  and, 1m in out of HR zone. Morning weight: 315lbs.   My weight is the same as yesterday and the same as four days ago.  Weigh-in was in sweat pants and no shoes 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 45).  Today is supposed to be OMAD  between 3pm and 4pm.  Eating window closes at 4pm (6hrs).  I had two eggs, a glass of milk, a half mug of black coffee and two slices of toast (w/ butter) for breakfast.  I had two cheddar cheese and broccoli quiche slices for lunch with a fudge brownie for dessert. Deep sleep:  23m of total deep sleep;  4 times:  7m, 5m, 4m and 5mins.  1hr 40mins of total awake time;  12 times.  6hrs 17mins of total sleep time between 12:53am and 8:50am.  I was actually awake from 7:20am on, so the last “deep sleep” didn’t count.  Also, the total sleep time was 90m shorter, so total sleep time s/b 4hrs 47mins. 4.64 miles difference on FitBit.
			Home	10 Min.	0.4 Mi.
			I walked Shiva around the block.  Started at:  5:34pm;  10m 8s duration;  .4 miles;  936 steps;  199 calories;  152 bpm max HR during walk;  130 bpm avg HR during walk.  7m in peak HR zone;  2m in cardio HR zone.  1m in fat burn HR zone;  0m in out of HR zone.
20	01	27	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and home.  Partly cloudy and cool, but not cold.  I started at:  8:04am;  28:39 mins duration;  1 mile;  2,318 steps;  547 calories;  159 max HR during walk;  134 avg HR during walk.  19m in peak HR zone;  6m in cardio HR zone;  3m in fat burn HR zone;  0m in out of HR zone. Morning weight: 315lbs.   My weight is the same as yesterday and down 3lbs from four days ago.  Weigh-in was in sweat pants, 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 45).  I two eggs, a toasted artisan cob w/ butter and a pot of coffee for breakfast at 10am.  I had “dinner” about 6pm.  It was a quiche, some french fries and some sliced tomato.  The window was supposed to close at 5pm on two-a-days. Deep sleep:  24m of total deep sleep;  2 times:  19m and 5mins.  51m of total awake time;  19 times.  5hrs 58mins of total sleep time between 12:36am and 7:25am. 2.87 miles difference on FitBit.
20	01	26	Home	0 Min.	0.0 Mi.
			No dog walk.  Sarah walked Shiva. Morning weight: 315lbs.  My weight is the same as yesterday and down 3lbs from four days ago.  Weigh-in was in sweats pants, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 45).  I had a banana for breakfast @10:30am.  Today was supposed to be a egg @ 10am, salad between 2-3pm and fruit for dinner.  I had a tuna sandwich and a small salad about 2pm.  My window was supposed to close at 6pm.  No dinner.  My tooth (with the root canal) is hurting.  I made a batch of veggie juice for the next few days (week). Deep sleep:  1hr 21mins of total deep sleep;  4 times:  10m, 28m, 8m and 34mins.  55m of total awake time;  22 times.  8hrs 52mins of total sleep time between 12:48am and 10:35am. 1.31 miles difference on FitBit.
20	01	25	Home	0 Min.	0.0 Mi.
			No dog walk.  Sarah walked Shiva. Morning weight: 315lbs.   My weight is the same as yesterday and down 3lbs from four days ago.  Weigh-in was in sweat pants and no shoes 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 44).  Today is supposed to be OMAD  between 3pm and 4pm.  Eating window closes at 4pm (6hrs).  I had two eggs and two slices of toast (w/ peanut butter) for breakfast.  I also had an apple and a banana for breakfast.   Hil and I went to James and Tasha’s for dinner @ 4:30pm.  I then had another apple for my evening snack.  For dinner we had sprouts with peppers, rice and chicken breast.  Cupcakes for dessert.  I had sparkling apple juice with dinner. Deep Sleep:  40m of total deep sleep;  3 times:  16m, 17m and 6mins.  34m of total awake time;  16 times.  5hrs 9mins of total sleep between 2:50am and 8:33am.  I just wasn’t tired when it was time to go to bed.  I felt like I really slept well once I did (finally) get into bed. 2.99 miles difference on FitBit.
20	01	24	Home	31 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Sunny, partly cloudy and cool out of the sun, warm in the sun.  I started at:  9am;  31m duration;  1 mile;  2,456 steps;  573 calories;  153 bpm max HR during walk;  112 bpm avg HR during walk.  19m in peak HR zone;  6m in cardio HR zone;  6m in fat burn HR zone;  0m in out of HR zone. Morning weight: 315lbs.   My weight is down 3lbs from yesterday and down 3lbs from four days ago.  Weigh-in was in sweat pants, 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 44).  I two eggs, four small toast w/ butter and a pot of coffee for breakfast at 10am.  I had “dinner” about 6pm.  It was a cup of rice, 2 chicken thighs and a medium size piece of naan bread.  The window was supposed to close at 5pm on two-a-days. Deep sleep:  FB shows two period of sleep between 12:35am and 7:27am, but neither were long enough to get an accurate HR for sleep typing. 1) 1hr 28mins of total sleep between 12:35am and 2:16am. 2) 1hr 56mins of total sleep between 4:50am and 7:27am. In fact, although I do remember getting up once to use the bathroom, I think I was asleep the whole night 6hrs 52mins of total sleep between 12:35am and 7:27am 3.27 miles difference on FitBit.
20	01	23	Home	31 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Overcast, but not particularly cold (or warm).  I started the walk at:  9:38am;  30m 11s duration;  1 mile;  2,555 steps;  496 calories;  158 bpm max HR during walk;  122 bpm avg HR during walk.  10m in peak HR zone;  12min in cardio HR zone;  8m in fat burn HR zone;  0m in out of HR zone. Morning weight: 318lbs.  My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was in sweats pants, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 44).  I had two hard-boiled eggs for breakfast @10:30am.  Today was supposed to be a egg @ 10am, salad between 2-3pm and fruit for dinner.  I had two quesadillas for lunch about 2pm.  My window was supposed to close at 6pm.  I then had two scrambled eggs and two toast w/ butter for dinner about 5pm. Deep sleep:  49m of total deep sleep;  5 times:  4m, 4m, 14m, 7m and 19mins.  1hr 17mins of total awake time;  16 times.  7hrs 1min of total sleep time between 12:27am and 8:45am. 3.17 miles difference on FitBit.
20	01	22	Home	31 Min.	1.0 Mi.
			Hil and I walked Shiva up to the pool and then home.  Clear, sunny and warm.  We started at:  9:06am;  31m duration;  1 mile;  2,546 steps;  547 calories;  146 bpm max HR during walk;  125 bpm avg HR during walk.  15m in peak HR zone;  12m in cardio HR zone;  4m in fat burn HR zone;  0m in out of HR zone. Morning weight: 318lbs.  My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was in full sweats and shoes 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 43).  Today is supposed to be OMAD  between 3pm and 4pm.  Eating window closes at 4pm (6hrs).  I had two eggs and four slices of toast (w/ peanut butter) for breakfast.  I had a root canal today, so I missed lunch.  I had BBQ chicken wings (10) and a chicken pot pie w/ salad for dinner @ 5:30pm.  Two bottles of water in the evening. Deep sleep:  1hr 12min of total deep sleep;  2 times:  56m and 20mins.  47m of total awake time;  16 times.  6hrs 24mins of total sleep time between 12:24pm and 7:35am. 3.78 miles difference on FitBit.
20	01	21	Home	48 Min.	1.3 Mi.
			Hil and I walked Shiva up to the pool, west on North 6th to Meadowbrook Dr., north to Holbrook Dr., west to Claudia Dr., north to Huron Dr., east to Ronald Way and north to home. We started at: 9:24am; 48m 7s duration; 1.3 miles; 3,862 steps; 719 calories; 146 bpm max HR during walk; 115 bpm avg HR during walk. 7m of peak HR zone; 27m of cardio HR zone; 14m of fat burn HR zone; and, 0m in out of HR zone.  Dark and overcast, but it did not rain. Morning weight: 318lbs.   My weight is the same as yesterday and down 5lbs from four days ago.  Weigh-in was in sweat pants, 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 43).  I two eggs for breakfast at 10am.  I had two cheese quesadillas for lunch.  I had “dinner” about 6pm.  It was a small salad and spaghetti and meatballs.  The window was supposed to close at 5pm on two-a-days.  I had three cookies and a mug of hot chocolate for an afternoon snack.  I had a small vanilla ice cream for the evening snack. Deep sleep:  1hr 13mins of total deep sleep;  5 times:  17m, 13m, 9m, 9m and 26mins.  41m of total awake time;  19 times.  6hrs 9mins of total sleep time between 1:01am and 7:51am. 1.89 miles difference on FitBit.
20	01	20	Home	0 Min.	0.0 Mi.
			No walk today.  Sarah walked Shiva. Morning weight: 318lbs.  My weight is down 2lbs from yesterday and the same as four days ago.  Weigh-in was in full sweats, shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 43).  I had a bowl of oatmeal with walnuts, blueberries and blackberries for breakfast @11:00am.  Today was supposed to be a egg @ 10am, salad between 2-3pm and fruit for dinner.  I had two cups of leftover tuna noodle casserole for lunch about 3pm.  My window was supposed to close at 6pm. Deep sleep:  24m of total deep sleep;  3 times:  6m, 11m and 6mins.  1hr 52m of total awake time;  21 times.  7hrs 39mins of total sleep time between 12:57am and 10:28am. 1.13 miles difference on FitBit.
20	01	19	Home	0 Min.	0.0 Mi.
			No walk today.  Sarah walked Shiva. Morning weight: 320lbs.  My weight is the same as yesterday and up 2lbs from four days ago.  Weigh-in was in over-alls, 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 42).  Today is supposed to be OMAD  between 3pm and 4pm.  Eating window closes at 4pm (6hrs).  I had two eggs and two slices of toast for breakfast.  I a pizza, a pan of cinnamon rolls, a bottle of root beer and a bunch of chips and guacamole dip for lunch / dinner between 12pm and 6pm.  My brother-in-law came over to watch the two NFL conference championship games today. Deep sleep:  1hr 33m of total deep sleep;  4 times:  31m, 36m, 4m and 22mins.  37m of total awake time;  20 times.  6hrs 46mins of total sleep time between 1:20am and 8:43am. 1.68 miles difference on FitBit.
20	01	18	Home	0 Min.	0.0 Mi.
			No walk today.  Sarah walked Shiva. Morning weight:  320lbs.  My weight is down 3lbs from yesterday and up 2lbs 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 “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 42).  I two eggs and four small bread slices (with butter) for breakfast at 10am.  I had fruit for lunch.  I had “dinner” about 6pm.  It was a cup of white rice, a chicken breast and four pork pot stickers.  The window was supposed to close at 5pm on two-a-days.  I had three cookies for afternoon snack. Deep sleep:  29m of total deep sleep;  4 times:  4m, 7m, 6m and 12mins.  56m of total awake time;  26 times.  7hrs 8mins of total sleep time between 1:31am and 9:35am. X.XX miles difference on FitBit.
20	01	17	Home	36 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Clear sky and very cold.  I started at 8:08am;  35m 45s duration;  1 mile;  2,624 steps;  635 calories;  154 bpm max HR during walk;  126 bpm avg HR during walk.  21m in peak HR zone;  7m in cardio HR zone;  6m in fat burn HR zone;  2m in out of HR zone. Morning weight: 323lbs.  My weight is up 5lbs from yesterday and up 5lbs from four days ago.  Weigh-in was in over-alls, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 42).  I had two hard boiled eggs for breakfast and two buttered English muffins @10:00am.  Today was supposed to be a egg @ 10am, salad between 2-3pm and fruit for dinner.  I had a pineapple sausage and a cup of rice for lunch about 4pm.  I had 5 tangerines and a 1lb of red grapes about 5pm.  My window was supposed to close at 6pm. Deep sleep:  1hr 19mins of total deep sleep;  4 times:  20m, 45m, 8m and 6mins.  33m of total awake time;  20 times.  6hrs 3mins of total sleep time between 12:11am and 6:47am.  I woke just after 5am to use the toilet.  I couldn’t go back to sleep, so about 5:45am I started reading emails in bed.  That 20m shows as REM by the FB. 3.53 miles difference on FitBit.
20	01	16	Home	31 Min.	1.0 Mi.
			Hil and I walked Shiva to the pool and home.  Raining most of the morning.  It paused while we walked and started (heavily) again almost as soon as we finished.  Started walk at 12:43pm;  31m duration;  2,462 steps;  331 calories;  114 bpm max HR during walk;  92 bpm avg HR during walk.  31m in fat burning zone. Morning weight: 318lbs.  My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was in over-alls, 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 41).  Today is supposed to be OMAD  between 3pm and 4pm.  Eating window closes at 4pm (6hrs).  I had two eggs and two slices of pizza and 1lb of red grapes for breakfast.  I three more pieces of pizza for dinner 3pm.  I drank 1/2 bottle of veggie juice for the evening. Deep sleep:  25m of total deep sleep;  2 times:  20m and 5mins.  32mins of total awake time;  19 times;  6 hrs 48m of total sleep time between 11:40pm and 8:48am. 2.96 miles difference on FitBit.
20	01	15	Home	45 Min.	1.2 Mi.
			Hil and I walked Shiva this morning. 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.  Sunny and partly cloudy.  We thought it was going to be cold, but we both ended up removing our sweat tops.  We started the walk just before 11am;  45m duration;  1.2 miles;  3,477 steps;  746 calories;  170 bpm max HR during walk;  107 bpm avg HR during walk.  9m in peak HR zone;  22m in cardio HR zone;  12m in fat burn HR zone;  2m in out of HR zone. Morning weight: 318lbs.   My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was in over-alls, 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 41).  I more or less skipped breakfast and lunch.  I had “dinner” about 3pm.  It was 1/2 of a Costco pepperoni pizza, three oatmeal / raisin cookies and a bottle of sliced peaches.  The window was supposed to close at 5pm on two-a-days.  I had a bottle of veggie juice and a glass of port for evening “snack”. Deep sleep:  56m of total deep sleep;  6 times:  29m, 5m, 6m, 8m, 5m and 5mins.  1hr 23mins of total awake time;  23 times.  9hrs 15mins of total sleep time between 11:57pm and 10:35am. 2.58 miles difference on FitBit.
20	01	14	Home	31 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Started walk at:  9:01am;  30m 51s duration;  1 mile;  2,572 steps;  514 calories;  144 bpm max HR during walk;  118 bpm avg HR during walk.  4m in peak HR zone;  19m in cardio HR zone;  7m in fat burn HR zone;  0m out of HR zone. Morning weight: 318lbs.   My weight is the same as yesterday and down 5lbs 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 41).  I had two hard boiled eggs for breakfast and two buttered English muffins @10:30am.  Today was supposed to be a egg @ 10am, salad between 2-3pm and fruit for dinner.  I had three cheese quesadillas for lunch about 3pm.  My window was supposed to close at 6pm.  I will be having veggie juice for evening snack. Deep sleep:  None. I wasn’t able to go to sleep.  Up all night. 1.62 miles difference on FitBit.
20	01	13	Home	35 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Started at 10:20am;  35m duration;  1 mile;  2,645 steps;  638 calories;  170 bpm max HR during walk;  117 bpm avg HR during walk.  19m in peak HR zone;  7m in cardio HR zone;  9m in fat burn HR zone;  6m in out of HR zone (cool off). Morning weight: 318lbs.  My weight is down 2lbs from yesterday and down 5lbs 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 40).  Today is supposed to be OMAD  between 3pm and 4pm.  Eating window closes at 4pm (6hrs).  I had two eggs and two English muffins (with butter) and a mug of coffee for breakfast.  I am planning on pork chops and rice for dinner between 2pm and 4pm.  I had the chops, but we had fried potatoes, onions and mushrooms about 6pm. Deep sleep:  26m of total deep sleep;  2 times:  14m and 12mins.  9 times awake;  FB not showing awake time accurately.  7hrs 59m of total sleep time between 1:46am to 9:45am. 2.53 miles difference on FitBit.
20	01	12	Home	0 Min.	0.0 Mi.
			No walk today. Morning weight: 320lbs.  My weight is the same as yesterday and down 3lbs from four days ago.  Weigh-in was in over-alls, 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 40).  I had two hard-boiled eggs and 4 slices of sourdough bread (w/butter) for breakfast about 12:30pm.  I got up late.  Lunch was half a bag of potato chips.  Dinner was 2 pineapple sausages about 4pm.  The window was supposed to close at 5pm on two-a-days. Deep sleep:  1hr of total deep sleep;  4 times:  31m, 8m, 13m and 11mins.  41m of total awake time;  26 times.  8hrs 10mins of total sleep time between 1:03am and 9:54am. 0.52 miles difference on FitBit.
20	01	11	Home	0 Min.	0.0 Mi.
			No walk today. Morning weight: 320lbs.  My weight is down 3lbs from yesterday and down 3lbs from four days ago.  Weigh-in was in over-alls, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 40).  I had one hard boiled egg for breakfast and a pot of coffee with honey and Irish Cream @10:30am.  Today was supposed to be a egg @ 10am, salad between 2-3pm and fruit for dinner.  I had a cup of chicken soup and two spring rolls for lunch and a pineapple sausage with rice and Mexican tomato sauce for dinner at 5:30pm.  My window was supposed to close at 6pm. Deep sleep:  34m of total deep sleep;  2 times:  10m and 24mins.  53m of total awake time;  18 times.  6hrs 59m of total sleep time between 12:17am and 8:09am. 1.4 miles difference on FitBit.
20	01	10	Home	32 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Clear, bright and cool.  We started at 10:16am;  31m 48s duration;  1 mile;  2,722 steps;  639 calories;  153 bpm max HR during walk;  132 bpm avg HR during walk.  25m in peak HR zone;  4m in cardio HR zone;  2m in fat burn HR zone;  1m in out of HR zone. Morning weight: 323lbs.  My weight is the same as yesterday and down 1lb from four days ago.  Weigh-in was in over-alls, 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 39).  Today is supposed to be OMAD  between 3pm and 4pm.  Eating window closes at 4pm (6hrs).  I had two eggs and two English muffins (butter and strawberry jam) and a pot of coffee with sugar and Irish Cream (all) for breakfast.  I am planning on sausages and pasta for dinner between 2pm and 4pm. Deep sleep:  56m of total deep sleep;  1 time.  51m of total awake time;  16 times;  7hrs 16m of total sleep time between 12:36am and 8:43am. 2.53 miles difference on FitBit.
20	01	09	Home	46 Min.	1.2 Mi.
			Hil and I walked Shiva up to Holbrook, east to Bonifacio, south to North 6th Street, west to Esperanza, north to Huron, west to Ronald Way and north to home.  We started at 9:47am;  45m 39s duration;  1.2 miles;  3,745 steps;  798 calories;  164 bpm max HR during walk;  122 bpm avg HR during walk.  21m in peak HR zone;  16m in cardio HR zone;  8m in fat burn HR zone;  and 0m in out of HR zone. Morning weight: 323lbs.  My weight is the same as yesterday and down 1lb from four days ago.  Weigh-in was in over-alls, 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 39).  I had two hard-boiled eggs and banana for breakfast about 11:30 to noon.  Lunch was .5 cups of chicken curry over a cup of rice.  Dinner was ground beef in Mexican / tomato sauce over rice, with a large portion of French Fries.  The window was supposed to close at 5pm on two-a-days.  We ate about 6pm. Deep sleep:  1hr 13m of total deep sleep;  6 times:  42m, 4m, 5m, 6m, 4m and 13mins.  38m of total awake time;  29 times.  7hrs 42mins of total sleep time between 12:06am and 8:26am. 1.79 miles difference on FitBit.
			Home	32 Min.	1.3 Mi.
			I walked home from the dentist office: east on High School Ave to Port Chicago Highway, north to North 6th Street, east to Esperanza, north to Huron, west to Ronald Way and north to home. Started the walk at: 1:34 pm; 31m 21s duration; 1.3 miles; 2,560 steps, 604 calories, 158 bpm max HR during walk; 128 bpm avg HR during walk. 22m in peak HR zone; 2m in cardio HR zone; 7m in fat burn HR zone; 0m in out of HR zone.
20	01	08	Home	44 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.  Cool and mostly overcast, but no ground fog today.  We started the walk at 9:56am;  43m 55s duration;  1.2 miles;  3,522 steps;  743 calories;  154 max HR during walk;  119 avg HR during the walk.  13m in peak HR zone;  19m in cardio HR zone;  12m in fat burn HR zone;  and, 0m in out of HR zone. Morning weight: 323lbs.  My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was in over-alls, sweatshirt and running shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 39).  I had two hard boiled eggs for breakfast and two toast with butter and a banana @11:15am.  Today was supposed to be a egg @ 10am, salad between 2-3pm and fruit for dinner.  I had a big piece of German chocolate cake for an afternoon snack and veggie juice instead of dinner.  My window was supposed to close at 6pm. Deep sleep:  1hr and 3m of total deep sleep;  three times:  36m, 20m and 6mins.  44m of total awake time;  15 times.  6hrs 4mins of total sleep time between 12:43am and 7:31am. 2.09 miles difference on FitBit.
20	01	07	Home	48 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.  Foggy, but not as bad as a couple of days ago.  Cold and damp.  We started the walk at 10:21am;  48m 2s duration;  1.3 miles;  3,810 steps;  754 calories;  149 max HR during walk;  116 avg HR during the walk.  13m in peak HR zone;  18m in cardio HR zone;  17m in fat burn HR zone;  0m in out of HR zone. Morning weight: 323lbs.  My weight is down 1lbs from yesterday and down 12lbs from four days ago.  So, I don’t know what caused the temporary 10lbs (1 day) weight gain four days ago, but obviously it was just water as you can’t gain and then lose 10lbs on consecutive days and keep it off for the next two days.  Weigh-in was in over-alls, 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 38).  Today is supposed to be OMAD  between 3pm and 4pm.  Eating window closes at 4pm (6hrs).  I didn’t follow the eating or the time window, although I did start the breakfast after 11am.  I had my normal two hard-boiled eggs and leftover quiche and orange juice.  I had the daily coffee later.  Dinner was a rack of small pork ribs with fried (leftover) rice and sauteed onions and mushrooms.  I ate before 5pm, but I had a snack (milk and cookies) about 8pm. Deep sleep: Two periods of sleep. The first was not long enough for a breakdown: 1) 1hr 18m of total sleep between 12:42am and 2:35am; 2) 12m of total deep sleep; 2 times: 7m and 5mins. 26m of total awake time; 17 times. 4hrs 52mins of total sleep time between 3:50am and 9:08am. Total sleep of 6hrs 10mins between 12:42am and 9:08am. I knew I was awake for a “long” time last night, but I didn’t realize it was 1hr 15mins. 2.09 miles difference on FitBit.
20	01	06	Home	35 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Sunny and clear, blue skies.  Cold in the shade and warm to hot in the sun.  No breeze to speak of.  I started the walk at 10:33am;  34m 05s duration;  1 mile;  2,845 steps;  583 calories;  162 bpm max HR during walk;  127 bpm avg HR during walk.  15m in peak HR zone;  11m in cardio HR zone;  8m in fat burn HR zone;  0m in out of HR zone. Morning weight: 324lbs.  My weight is the same as yesterday and down 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 “two lights and a normal” day on the Modified Intermittent Time Fasting.  Fast day (Fast Day 2, Cycle 38).  I had two hard-boiled eggs and a waffle with a pot of coffee (and Irish Cream / sugar) for breakfast about 11:30 to noon.  No lunch.  The window was supposed to close at 5pm on two-a-days. Deep sleep:  37m of total deep sleep;  2 times:  25m and 11m.  1hr 10m of total awake time;  24 times.  7hrs 20mins of total sleep time between 12:48am and 9:18am. 5.19 miles difference on FitBit.
			Home	41 Min.	6.0 Mi.
			I rode the stationary cycle for 30m;  6miles;  2,096 steps (when I move my arms while riding);  132 bpm max HR during ride;  103 bpm avg HR during ride;  366 calories.  0m in peak HR zone;  18m in cardio HR zone;  8m in fat burn HR zone;  0m in out of HR zone. After the ride, I started to do some body weight work: crunches and squats.  I did 50 crunches and just started to do a set of squats when I had to use the toilet.  I cooled off too much to continue, so I just took a shower.  11m 7s;  209 steps;  97 bpm max HR;  87 bpm avg HR.
20	01	05	Home	28 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Cold and partly cloudy.  I started at 10:15am;  28m duration;  1 mile;  2,663 steps;  135 calories;  151 max HR during walk;  135 avg HR during walk.  23m in peak HR zone;  5m in cardio HR zone;  0m in fat burn HR zone;  0m in out of HR zone. Morning weight: 324lbs.  My weight is down 1lb from yesterday and down 1lb 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 38).  I had two hard boiled eggs for breakfast and a waffle with butter and syrup @11:15am.  Today was supposed to be a egg @ 10am, salad between 2-3pm and fruit for dinner.  I had two pork chop sandwiches for lunch and no dinner.  My window was supposed to close at 6pm. Deep sleep:  51m of total deep sleep;  3 times:  34m, 5m and 11mins.  40m of total awake time;  25 times.  6hrs 36mins of total sleep time between 1:19am and 8:35am. 2.89 miles difference on FitBit.
20	01	04	Home	28 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Sunny and clear, but cool.  No wind.  Started walk at 10:37am;  27m 6s duration;  1 mile; 2,532 steps;  575 calories;  24m in peak HR zone;  2m in cardio HR zone;  1m in fat burn HR zone;  0m in out of HR zone.  152 bpm max HR during walk;  137 bpm avg HR during walk. Morning weight: 325lbs.  My weight is down 10lbs from yesterday and the same as four days ago.  So, I don’t know what caused the temporary (1 day) weight gain, but obviously it was just water as you can’t gain and then lose 10lbs on consecutive days.  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 37).  Today is supposed to be OMAD  between 3pm and 4pm.  Eating window closes at 4pm (6hrs).  I didn’t follow the eating or the time window, although I did start the breakfast after noon (12pm).  I had my normal two hard-boiled eggs and toast, but I also had four little meatballs which were left over from a couple of days ago.  No lunch and we’re planning on eggs, sausage and cornbread and a potato cake for dinner. Deep sleep:  1hr 13m of total deep sleep;  4 times:  45m, 20m, 5m and 6mins.  52m of total awake time;  24 times.  6hrs 40mins of total sleep time between 1:34am and 9:06am. 6.05 miles difference on FitBit.
20	01	03	Home	32 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  It was very foggy with visibility less than 100yards.  I forgot to turn off the FB after the walk, so the rest are best guesses:  started walk at 8:03am;  32m duration;  1 mile;  2,609 steps;  613 calories;  14m of peak HR zone;  9m of cardio HR zone;  8m of fat burn HR zone;  0m of out of HR zone.  150 bpm max HR during walk;  115 bpm avg HR during walk. Morning weight: 335lbs.   My weight is up 10lbs (!) from yesterday and up 8lbs from four days ago.  I got on and off the scale two “extra” times to make sure the weight was correct / the same.  It was, all three times.  Weigh-in was over-alls, 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 37).  I went to visit my brother, so I missed breakfast.  I had a cornbread muffin about 12:30pm.  I had two hard-boiled eggs and a slice of apple pie when I got home about 4pm.  I had pork chops, peas and carrots and a potato cake for dinner about 5:30pm.  Again, the window was supposed to close at 5pm on two-a-days. Deep sleep:  44m of total deep sleep;  2 times.  48m of total awake time;  19 times.  5hrs 39mins of total sleep time between 12:53am and 7:20am.  I was very tired and fell asleep a couple of times while visiting with my brother.  He was talking with our friend (Donnie), so I’m not sure they noticed. 1.17 miles difference on FitBit.
20	01	02	Home	35 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Walk started at 9:58am;  35m duration (36m 09s);  1 mile;  2,837 steps;  590 calories;  149 bpm max HR during walk;  118 bpm avg HR during walk.  12m in peak HR zone;  17m in cardio HR zone;  5m in fat burn HR zone;  2m in out of HR zone. Morning weight: 325lbs.  My weight is the same as yesterday and down 5lbs from four days ago.  Weigh-in was in my new “farmer-john” over-alls, no shoes and with feet centered at the base of the scale.  Fast day (Fast Day 1, Cycle 37).  I had two hard boiled eggs for breakfast and two toast with butter @11:15am.  Today was supposed to be a egg @ 10am, salad between 2-3pm and fruit for dinner.  I had junk for a afternoon snack and cheese and broccoli quiche for dinner with french fries and peas and carrots @ 6:30pm.  My window was supposed to close at 6pm.  I will have veggie-juice for evening drink. Deep sleep:  52m of total deep sleep;  2 times:  46m and 6mins.  49m of total awake time;  27 times.  6hrs 59mins of total sleep time between 12:23am and 8:11am. 2.2 miles difference on FitBit.
20	01	01	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  Partly cloudy, but warm (almost hot).  I started at 10:45am;  1 mile;  2,964 steps;  33m 18s duration;  684 calories;  157 bpm max HR during walk;  135 bpm avg HR during walk.  24m in peak HR zone;  8m in cardio HR zone;  1m in fat burn HR zone;  0m in out of HR zone. Morning weight: 325lbs.  My weight is the same as yesterday and down 5lbs 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 36).  Today is supposed to be OMAD  between 3pm and 5pm.  Eating window closes at 4pm (6hrs).  I didn’t make the eating or the time window, although I did start the breakfast after noon (12pm). Deep sleep:  1hr 6m of total deep sleep;  3 times:  41m, 20m and 5mins.  48m of total awake time;  17 times.  6hrs 42m of total sleep time between 1:18am and 8:48am. 4.05 miles difference on FitBit.
			Home	38 Min.	6.0 Mi.
			Night time workout:  Started at 8:55pm;  37m 55s duration;  30m (approx) on stationary cycle;  6 miles (est);  414 calories;  1,714 steps (sic);  127 bpm max HR during workout;  99 bpm avg HR during workout.  0m in peak HR zone;  22m in cardio HR zone;  7m in fat burn HR zone;  8m out of HR zone.  25 crunches;  15 shoulder shrugs (40lbs);  and 10 reverse curls (40lbs) with long bar.  …  It’s a start…  My plan is bike, crunches, pushups, shrugs and squats.  I’m going to spend a couple of weeks just working into it, before I can even start working on it.  I also need to build in a stretching period during the day.