2020 – 4rd Quarter – December

December
4 Day Juice / Blend (JB); 27 Intermittent Timed Fasting (ITF); 0 Day(s) One-Meal-A-Day Fasting (OMAD-F);  (Images: Weekly / Daily)
Time: Approx 21 Hrs 30 Min. Exercise
Exercise: Approx 39.08 Miles Walked / 0.0 Miles Jogged / 0 Miles Biked / (37.44 Miles total)
68.75 Fitbit Miles
106.19 Total Miles (Fitbit time not counted); 10 Swims (Yr Tot)
Yr	M	D	Where	Time	Distance	Comment
20	12	31	Home	44 Min.	1.64 Mi.
			Hil and I walked Shiva around the neighborhood.  Mostly clear, cold and damp.  It rained last night.  We started at:  9:23am;  44m 22s duration;  1.64 miles;  3,768 steps;  690 calories;  147 bpm max HR during walk;  116 bpm avg HR during walk.  14m in peak HR zone;  18m in cardio HR zone;  13m in fat burn HR zone.  Split:  1m)  27m 36s;  .63m)  26m 20s;  27m 6s avg pace. Morning weight:  366lbs.   My weight is down 2lbs from yesterday and up 1lb from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was a JB (Juice / Blend) day (4).  I had 64oz of blended veggie juice during the day and evening, 2lbs loss on the home scale from yesterday / 0lbs Total gain.  Water pill today.  I will end up drinking about 90 fl.oz today.  Fourth day of JB fast.  I feel very good “inside” aside from (still) a bit of the “runs” every now and then.  I reckon it’s my stomach content continuing to empty.  Very cold again today.  I also felt like I was losing consciousness at the end of the dog walk.  I had some OJ with my water pill and blood thinner and felt a little better and then completely crashed (asleep) in the chair while the TV watched me.  I felt much better after I began drinking my juice-blend.  I had a cup of green tea in the afternoon to warm me up and that worked for a while.  My initial weight in 2019, when I began my ITF and MADF fasting was 366lbs.  After a year and a half, I am right back there.  Tomorrow is new year’s day.  I will start a “new” beginning weight from there.   Hopefully, that will be less confusing in my record for next year. Sleep:  I slept through the night.  Light off at 12:40am;  up at 7:15am. 1.01 miles difference on FitBit.
20	12	30	Home	47 Min.	1.78 Mi.
			Hil and I walked Shiva around the neighborhood.  Clear sky and cold.  We started at:  9:50am;  47m 18s duration;  1.78 miles;  4,055 steps;  820 calories;  141 bpm max HR during walk;  119 bpm avg HR during walk.  6m in peak HR zone;  35m in cardio HR zone;  4m in fat burn HR zone;  1m out of HR zone.  Split:  1m)  27m 41s;  .78m)  19m 37s;  26m 35s avg pace. Morning weight: 368lbs.   My weight is down 2lbs from yesterday and down 5lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was a JB (Juice / Blend) day (3).  I had 64oz of blended veggie juice during the day and evening, 2lbs loss on the home scale from yesterday / 2lbs Total gain.  Water pill today.  I will end up drinking about 90 fl.oz today.  Third day of JB fast.  I feel very good “inside” aside from a bit of the “runs” every now and then.  I reckon it’s my stomach content continuing to empty.  Not as tired today, but still cold in my bones.  I think that’s also part of the metabolic changes my body is going through to adjust to calories with little fiber.  No real cravings for food or missing eating, although my sense of smell seems to be improving.  My sinuses have pretty much cleared and I have no bloating in my hands or ankles.  Again, I’m not sure if that’s the water pill or the JB fast.  Probably, it’s both. Sleep:  Up once at 3am.  Light off at 12:20am;  up at 7:15.  I felt like it was another real good night’s sleep. 2.26 miles difference on FitBit.
20	12	29	Home	47 Min.	1.83 Mi.
			Hil and I walked Shiva around the neighborhood. Sunny and warm. We started at: 9:53am; 46m 43s duration; 1.83 miles; 4,115 steps; 693 calories; 140 bpm max HR during walk; 108 bpm avg HR during walk. 6m in peak HR zone; 15m in cardio HR zone; 25m in fat burn HR zone. Split: 1m) 26m 24s; .83m) 24m 20s; 25m 28s avg pace. Morning weight: 370lbs.   My weight is down 7lbs from yesterday and down 7lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was a JB (Juice / Blend) day (2).  I had 96oz of blended veggie juice during the day and evening, 7lbs loss on the home scale from yesterday / 4lbs Total gain.  Water pill today.  I will end up drinking about 100 fl.oz today.  Still cold in my bones.  Fully dressed and with the heater on, and I’m still cold.  Just part of the fast I guess.  Physically very tired.  Not sleepy (although that too), but melt in your chair tired.  Energy comes in burst and goes quickly. Sleep:  Up twice (3:15am and 6:05am).  Light off at 12:20am;  up at 8:10am.  I felt like I had a very good sleep. 2.21 miles difference on FitBit.
20	12	28	Home	47 Min.	1.78 Mi.
			Hil and I walked Shiva around the neighborhood.  Sunny and almost warm.  It rained (sprinkled) overnight.  We started at:  9:42am;  46m 53s duration;  1.78 miles;  4,071 steps;  852 calories;  147 bpm max HR during walk;  123 bpm avg HR during walk.  24m in peak HR zone;  11m in cardio HR zone;  12m in fat burn HR zone.  Splits:  1m)  26m 21s;  .78m)  20m 32s;  26m 16 avg pace. Morning weight: 377lbs.   My weight is up 12lbs from yesterday and up 17lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was a JB (Juice / Blend) day (1).  I had 64oz of Naked Green during the day and 64oz of water in the evening, 12lbs gain on the home scale from yesterday / 11lbs Total gain.  Water pill today.  I will end up drinking about 120 fl.oz today.  I had a large BM which disrupted my day because it plugged the toilet and I had to clear it and then still ended up going to get drain de-clogger at the hardware store.  I am VERY cold in my bones after drinking the water even though it was just regular tap water (not iced).  So, no start on the exercise plan for today.  I believe the weight gain was mostly water weight and being constipated.  Plus I leaned forward and over my left foot, as this seems to maximize the reading on the scale.  If I stood normally, my weight was the same as yesterday (365lbs).  I want to see how much I can lose during this JB fast (1 week), so I will trying to maximize the reading every day.  This is as apposed to trying to get close to the reading (at the Dr.’s Ofc) the way I normally do.  I hope this will give me a more consistent indicator of actual loss.  We’ll see… Sleep:  I was up twice (3:15am and 4:30am).  Light off at 12am;  up at 7:30.  I felt like I slept very badly even though I was only up twice. 1.76 miles difference on FitBit.
20	12	27	Home	50 Min.	1.89 Mi.
			Hil and I walked Shiva around the neighborhood.  Clear and warm;  no breeze to speak of.  We started at:  11:07am;  49m 54s duration;  1.89 miles;  4,278 steps;  772 calories;  146 bpm max HR during walk;  108 bpm avg HR during walk.  9m in peak HR zone;  18m in cardio HR zone;  22m in fat burn HR zone.  Splits:  1m)  26m 51s;  .89m)  25m 54s;  26m 25s avg pace. Morning weight: 365lbs.   My weight is down 8lbs from yesterday and up 5lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  Two slices of garlic toast for breakfast about noon.   Left-over beef sandwich and pineapple slices for lunch at 3:30.  Last of the beef for dinner whenever I get hungry this evening.   ITF day:  ITF Day 470 / OMAD 203,  8lbs loss on the home scale from yesterday / 1lbs Total loss.  Water pill today.  I will end up drinking about 90 fl.oz today.  I’m planning to start a juice / blend fast tomorrow.  The plan is for seven days and then see how I feel.  I will probably go on a “stricter” Alternate Day Fast with the Intermittent or One Meal A Day lifestyle after that.  I will also try to work out more consistently.  I’m thinking a 30 day pushups / squats / side bends / crunches program.  I will need to improve my outside setup for this to happen… Sleep:  Up twice during the night (4:15am and 6:30am).  Light off at 1am;  up at 10:05am.  I felt like I had a pretty good night’s rest. 2.65 miles difference on FitBit.
20	12	26	Home	14 Min.	0.40 Mi.
			I walked Shiva around the block.  Clear, cold and still damp from the night-time rain.  We started at:  10:38am;  13m 38s duration;  .4 mile;  1,193 steps;  230 calories;  145 bpm max HR during walk;  112 bpm avg HR during walk;  3m in peak HR zone;  7m in cardio HR zone;  4m in fat burn HR zone. Morning weight:  373lbs.   My weight is down 4lbs from yesterday and up 13lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  No breakfast as I was constipated and we were going to my sister’s for the game / lunch.   Chinese take-out (Broccoli Beef and white rice) for lunch at 2:30.  Beef sandwich when we got home about 6:30pm.   ITF day:  ITF Day 469 / OMAD 202,  4lbs loss on the home scale from yesterday / 7lbs Total gain.  No water pill today.  I will end up drinking about 90 fl.oz today. Sleep:  Up twice:  4am and 6am (roughly).  Light off at 12:15am;  up at 9am. 2.67 miles difference on FitBit.
20	12	25	Home	38 Min.	1.3 Mi.
			Hil and I walked Shiva up to the pool and then home.  Foggy and damp / cold.  We started at:  10:08am;  37m 32s duration;  1.3 miles;  2,972 steps;  566 calories;  147 bpm max HR during walk;  111 bpm avg HR during walk.  10m in peak HR zone;  9m in cardio HR zone;  18m in fat burn HR zone. Morning weight: 377lbs.   My weight is up 17lbs from yesterday and up 15lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had eggs, sausage patties and a cinnamon roll for breakfast at 11:30am.   Full Christmas dinner at 6pm.   ITF day:  ITF Day 468 / OMAD 201,  17lbs gain on the home scale from yesterday / 11lbs Total gain.  Water pill today.  I will end up drinking about 60 fl.oz today. Sleep:  Up almost every hour.  At least 6 times.  Very tired today.  Light off at 12:40am;  up at 9:30am. 1.59 miles difference on FitBit.
20	12	24	Home	46 Min.	1.73 Mi.
			Hil and I walked Shiva around the neighborhood.  Cold and light ground fog which burned off during the walk.  We started at:  10:05am;  46m 22s duration;  1.73 miles;  3,934 steps;  26m 45s pace;  144 bpm max HR during walk;  101 bpm avg HR during walk.  4m in peak HR zone;  6m in cardio HR zone;  36m in fat burn HR zone. Morning weight:  360lbs.   My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had leftover fried rice at 11:30am.   I finished the fried rice at 4:15pm.  Chicken pot pie for dinner at 7pm.   ITF day:  ITF Day 467 / OMAD 200,  0lbs loss on the home scale from yesterday / 6lbs Total loss.  No water pill today.  I will end up drinking about 100 fl.oz today. Sleep:  Up once at 6:15am.  Light off at 11:40pm;  up at 7:05am. 2.11 miles difference on FitBit.
20	12	23	Home	15 Min.	0.40 Mi.
			I walked Shiva around the block.  Clear and cold.  We started at:  8:35am;  14m 36s duration;  .4 mile;  1,113 steps;  156 calories;  130 bpm max HR during walk;  96 bpm avg HR during walk.  2m in cardio HR zone;  11m in fat burn HR zone;  1m in out of HR zone. Morning weight: 360lbs.   My weight is the same as yesterday and up 2lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had a slice of pumpkin bread and two eggs at 10am.   No lunch (junk snacking).  Spaghetti and garlic bread for dinner at 6pm.   ITF day:  ITF Day 466 / OMAD 199,  0lbs loss on the home scale from yesterday / 6lbs Total loss.  No water pill today.  I will end up drinking about 90 fl.oz today. Sleep:  Up once at 6:15am.  Light off at 12:20am;  up at 7am. 1.92 miles difference on FitBit.
20	12	22	Home	52 Min.	1.96 Mi.
			Hil and I walked Shiva around the neighborhood.  Grey and light ground fog.  It brightened to partly cloudy by the end of the walk.  We started at:  9:28am;  51m 26s duration;  1.96 miles;  26m 13s pace;  4,465 steps;  999 calories;  150 bpm max HR during walk;  128 bpm avg HR during walk.  30m in peak HR zone;  15m in cardio HR zone;  6m in fat burn HR zone.  Split:  1m) 27m 0s;  .96m) 24m 26s. Morning weight: 360lbs.   My weight is down 2lbs yesterday and down 4lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had a slice of pumpkin bread and two eggs at 11am.   No lunch (junk snacking).  Spaghetti for dinner at 6pm.   ITF day:  ITF Day 465 / OMAD 198,  2lbs loss on the home scale from yesterday / 6lbs Total loss.  No water pill today.  I will end up drinking about 100 fl.oz today. Sleep:  Up once at 4:15am.  Light off at 12:10am;  up at 7:35am. 2.69 miles difference on FitBit.
20	12	21	Home	23 Min.	0.40 Mi.
			I walked Shiva around the block.  Heavy ground fog.  Visibility 1/2 block.  We started at:  8:50am;  23m 7s duration;  .4 mile;  1,321 steps;  274 calories;  136 bpm max HR during walk;  100 bpm avg HR during walk.  3m in peak HR zone;  8m in cardio HR zone;  6m in fat burn HR zone;  6m in out of HR zone. Morning weight:  362lbs.   My weight is the same as yesterday and down 10lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had a slice of pumpkin bread at 11am.   No lunch (junk snacking).  Steak and kidney pie over fried rice for dinner at 6pm.   ITF day:  ITF Day 464 / OMAD 197,  0lbs gain on the home scale from yesterday / 4lbs Total loss.  No water pill today.  I will end up drinking about 60 fl.oz today. Sleep:  Up once at 4:15am.  Light off at 12:20am;  up at 7:25am. 1.93 miles difference on FitBit.
20	12	20	Home	18 Min.	0.61 Mi.
			I walked Shiva around the block.  Moderate to heavy ground fog.  Visibility 1/2 block.  Cold and damp in the air.  I started at:  9:26am;  18m 3s duration;  .61 mile;  29m 23s pace;  1,405 steps;  275 calories;  138 bpm max HR during walk;  112 bpm avg HR during walk.  1m in peak HR zone;  11m in cardio HR zone;  6m in fat burn HR zone. Morning weight: 362lbs.   My weight is up 4lbs from yesterday and up 2lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had two toast at 11am.   “Junk” for lunch while I watch the football game with my brother-in-law.  Chicken over rice for dinner at 6:45pm.   ITF day:  ITF Day 463 / OMAD 196,  4lbs gain on the home scale from yesterday / 4lbs Total loss.  No water pill today.  I will end up drinking about 70 fl.oz today. Sleep:  Up once at 6am.  Light off at 12:30am;  up at 8:30am.  Very tired / sleepy all day. 3.19 miles difference on FitBit.
20	12	19	Home	47 Min.	1.72 Mi.
			Hil and I walked Shiva up to the pool and then home.  Ground fog and cold.  As we got home the fog lifted to clear, blue sky.  We started at:  9:58am;  46m 43s duration;  1.72 miles;  3,926 steps;  27m 9s pace;  928 calories;  147 bpm max HR during walk;  130 bpm avg HR during walk.  35m in peak HR zone;  5m in cardio HR zone;  6m in fat burn HR zone. Morning weight: 358lbs.   My weight is down 6lbs from yesterday and down 4lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had a bowl of cereal at 11:30am.   Steak and two toast for lunch at 3pm.  Sausage and mashed potatoes for dinner at 6:45pm.   ITF day:  ITF Day 462 / OMAD 195,  6lbs loss on the home scale from yesterday / 8lbs Total loss.  No water pill today.  I will end up drinking about 90 fl.oz today. Sleep:  Up once at 5am.  Light off at 12:40am;  up at 7:40am. 1.1 miles difference on FitBit.
20	12	18	Home	36 Min.	1.32 Mi.
			Hil and I walked Shiva up to the pool and then home.  Sunny, clear and cold.  Warm if you are in the direct sun;  cold otherwise.  We started at:  9:39am;  35m 37s duration;  1.32 miles;  26m 57s pace;  3,054 steps;  656 calories;  142 bpm max HR during walk;  120 bpm avg HR during walk.  5m in peak HR zone;  29m in cardio HR zone;  2m in fat burn HR zone. Morning weight: 364lbs.   My weight is down 8lbs from yesterday and down 2lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had scrambled eggs and two toast at 11:15am.   No lunch.  Shepherd’s pie for dinner at 6:45pm.   ITF day:  ITF Day 461 / OMAD 194,  8lbs loss on the home scale from yesterday / 2lbs Total loss.  Water pill today.  I will end up drinking about 60 fl.oz today. Sleep:  Up once at 4:15am.  Light off at 11:55pm;  up at 7:40am.  I feel very “sleepy” tired. 2.65 miles difference on FitBit.
20	12	17	Home	36 Min.	1.26 Mi.
			Hil and I walked Shiva up to the pool and then home.  Sunny and moderately cool.  Air very fresh after last night’s rain.  We started at:  9:15am;  35m 55s duration;  1.26 miles;  2,909 steps;  28m 24s pace;  532 calories;  134 bpm max HR during walk;  111 bpm avg HR during walk.  2m in peak HR zone;  17m in cardio HR zone;  17m in fat burn HR zone. Morning weight: 372lbs.   My weight is up 12lbs from yesterday and up 10lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had two eggs and two toast at 11am.   I had left over chili over rice for lunch at 2:30pm.  Chicken breast for dinner at 7pm.   ITF day:  ITF Day 460 / OMAD 193,  12lbs gain on the home scale from yesterday / 6lbs Total gain.  Water pill today.  I will end up drinking about 70 fl.oz today. Sleep:  Up once at 4am.  Light off at 12:40am;  up at 7:30am.  I felt very unsettled with the rain, the night seemed warm / hot.  I took a blanket off to cool down. 2.53 miles difference on FitBit.
20	11	16	Home	50 Min.	1.86 Mi.
			Hil and I walked Shiva around the neighborhood.  Partly cloudy and cool; warm in the direct sun.  We started at:  9:31am;  49m 40s duration;  1.86 miles;  26m 41s pace;  4,276 steps;  520 calories;  135 bpm max HR during walk;  86 bpm avg HR during walk.  1m in peak HR zone;  2m in cardio HR zone;  35m in fat burn HR zone.  Split:  1)  26m 39s;  .86)  26m 43s. Morning weight: 360lbs.   My weight is the same as yesterday and down 2lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had one egg and two toast at 11am.   I had some cheese and crackers with baked mushrooms for lunch.  Chili over rice for dinner at 7pm.   ITF day:  ITF Day 459 / OMAD 192,  0lbs loss on the home scale from yesterday / 6lbs Total loss.  No water pill today.  I will end up drinking about 90 fl.oz today. Sleep:  Up once at 4am.  Light off at 12:20am;  up at 8:40am.  My shoulders hurt so much from the leaf raking I had to take a Tylenol to go to bed last night.  They still hurt all day. 1.2 miles difference on FitBit.
20	12	15	Home	50 Min.	1.8 Mi.
			Hil and I walked Shiva up to the pool and then around the neighborhood.  We started at:  9:47am;  49m 30s duration;  1.8 miles;  27m 30 pace;  4,117 steps;  805 calories;  132 bpm max HR during walk;  116 bpm avg HR during walk;  1m in peak HR zone;  38m in cardio HR zone;  10m in fat burn HR zone.  Split:  1 mile:  28m 22s;  .8 mile:  26m 25s;  27m 30s avg pace. Morning weight:  360lbs.   My weight is down 2lbs from yesterday and down 4lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had two toast at 11:30am.   I had two toast and two hot dogs for lunch at 2pm.  Pepperoni pizza for dinner at 7pm.   ITF day:  ITF Day 458 / OMAD 191,  2lbs loss on the home scale from yesterday / 6lbs Total loss.  No water pill today.  I will end up drinking about 60 fl.oz today. Sleep:  Up once about 3am.  Light out at 12:20am;  up at 7:10am. 2.67 miles difference on FitBit.
20	12	14	Home	18 Min.	0.59 Mi.
			Hil and I walked Shiva around the block.  Sunny and almost cloudless, so cool / cold.  We started at:  9:49am;  17m 49s duration;  .59 mile;  30m 10s pace;  1,363 steps;  270 calories;  126 bpm max HR during walk;  113 bpm avg HR during walk.  15m in cardio HR zone;  3m in fat burn HR zone. Morning weight: 362lbs.   My weight is the same as yesterday and down 10lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I an egg and a bagel at 12:30am.  We had to take Shiva to the vet for 11:20am, so I didn’t eat until we got back.  No lunch.  Chicken in white sauce over noodles for dinner at 7pm.   ITF day:  ITF Day 457 / OMAD 190,  0lbs loss on the home scale from yesterday / 4lbs Total loss.  No water pill today.  I will end up drinking about 90 fl.oz today. Sleep:  Up once at 4am.  Light off at 12:20am and up at 9:20am. 2.04 miles difference on FitBit.
			Home	32 Min.	1.22 Mi.
			I took Shiva for a second walk.  This one up to the pool and then home.  Sunny and mostly warm.  We started at:  2:46pm;  31m 40s duration;  1.22 mile;  25m 53s pace;  2,733 steps;  513 calories;  129 bpm max HR during walk;  115 bpm avg HR during walk.  30m in cardio HR zone;  2m in fat burn HR zone.
20	12	13	Home	34 Min.	1.22 Mi.
			Hil and I walked Shiva up to the pool and then home.  A light rain the whole time.  We started at:  9:47am;  33m 55s duration;  1.22 miles;  27m 47s pace;  2,794 steps;  553 calories;  145 bpm max HR during walk;  113 bpm avg HR during walk.  9m in peak HR zone;  9m in cardio HR zone;  15m in fat burn HR zone. Morning weight: 362lbs.   My weight is the same as yesterday and up 4lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I a bagel and a bowl of cereal at 11:30am.  No lunch and a pot pie for dinner at 6:15pm.   ITF day:  ITF Day 456 / OMAD 189,  0lbs loss on the home scale from yesterday / 4lbs Total loss.  No water pill today.  I will end up drinking about 80 – 100 fl.oz today.  I need to get into a long walk or a light jog and start back in on my water. Sleep:  I don’t remember getting up, so I must have had a good night’s sleep.  Light off at 12:20am, up at 7:30am. 2.19 miles difference on FitBit.
20	12	12	Home	35 Min.	1.29 Mi.
			Hil and I walked Shiva up to the pool and then home.  Grey and spitting.  We started at:  9:19am;  35m 8s duration;  1.29 miles;  27m 13 pace;  2,928 steps;  494 calories;  138 bpm max HR during walk;  105 bpm avg HR during walk.  2m in peak HR zone;  13m in cardio HR zone;  20m in fat burn HR zone.  I took the day off of boxing training today.  My shoulders are very sore, but my legs feel much better.  The reverse of yesterday. Morning weight: 362lbs.   My weight is down 2lbs from yesterday and up 4lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I a waffle and a bagel at 10:30am.  I had a pound of green grapes for lunch and leftover meatballs with fried potatoes for dinner.   ITF day:  ITF Day 455 / OMAD 188,  2lbs loss on the home scale from yesterday / 4lbs Total loss.  Water pill today, but I don’t feel bloated at all.  Hil felt I was breathing hard on the dog walk and (she thinks) I breathe hard when I’m retaining water.  I will end up drinking about 80 – 100 fl.oz today.  I really need to try to get back up to 180 fl.oz per day.  I will try to start on Monday. Sleep:  Up once at 3:45am.  Light off at 11:50pm;  up at 7:30am.  I felt like it was a pretty good night’s sleep, but I’m still very sleepy. 1.46 miles difference on FitBit.
20	12	11	Home	17 Min.	0.53 Mi.
			I walked Shiva around the block.  Grey and overcast.  More damp than cold.  We started at:  8:11am;  16m 41s duration;  .53 mile;  1,261 steps;  31m 15s pace;  250 calories;  151 bpm max HR during walk;  106 bpm avg HR during walk.  2m in peak HR zone;  6m in cardio HR zone;  7m in fat burn HR zone;  1m in out of HR zone. Morning weight: 364lbs.   My weight is down 8lbs from yesterday and up 4lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I a bagel at 9am.  I missed lunch and had spaghetti and meatballs for dinner about 6:15pm.   ITF day:  ITF Day 454 / OMAD 187,  8lbs loss on the home scale from yesterday / 2lbs Total loss.  No water pill today, but I don’t feel bloated at all.  I will end up drinking about 80 fl.oz today. Sleep:  I woke up at 3:30am to use the toilet;  I couldn’t go back to sleep, so I got up at 4:30am.  Lights off at 12:05am;  up at 4:30am. 3.3 miles difference on FitBit.
			Home	37 Min.
			Boxing (Day 3):  Workout started at:  4:20pm;  36m 24s duration;  248 calories;  113 bpm max HR during workout;  88 bpm avg HR during workout.  1m in cardio HR zone;  33m in fat burn HR zone;  3m in out of HR zone.
20	12	10	Home	39 Min.	1.33 Mi.
			Hil and I walked Shiva up to the pool and then home.  Partly cloudy, mostly high and wispy.  Not as cold as expected.  We started at:  9:02am;  39m 8s duration;  1.33 miles;  29m 21s pace;  3,061 steps;  477 calories;  137 bpm max HR during walk;  98 bpm avg HR during walk.  2m in peak HR zone;  9m in cardio HR zone;  26m in fat burn HR zone;  3m in out of HR zone.  Split:  1m:  29m 2s;  .33m:  30m 17s. Morning weight: 372lbs.   My weight is up 14lbs from yesterday and up 2lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had eggs and a bagel at 10:30am.  Left over chicken mixed with rice and a bit of chili for lunch at 2pm and pot pie for dinner at 5:30pm.   ITF day:  ITF Day 453 / OMAD 186,  14lbs gain on the home scale from yesterday / 6lbs Total gain.  No water pill today, but I don’t feel bloated at all.  I will end up drinking about 100 fl.oz today. Sleep:  I woke up at 2:30am and stayed awake until 3:30am when I got up to use the toilet.  I was all set to get up, but I decided to give sleep one more try.  I fell right away and slept through to 8am.  Light off at 12:15am, up at 8am. 2.07 miles difference on FitBit.
20	12	09	Home	39 Min.	1.39 Mi.
			Hil and I walked Shiva up to the pool and then home.  Mostly clear with high, faint clouds which misted the horizons.  Not as cold as we expected.  We started at:  9:37am;  38m 53s duration;  1.39 miles;  3,235 steps;  27m 57s pace;  416 calories;  133 bpm max HR during walk;  90 bpm avg HR during walk.  4m in cardio HR zone;  33m in fat burn HR zone.  Split:  1m:  28m 16s;  .39m:  10m 37s (27m 13s pace).  I re-tweeked my right knee during the walk, but it didn’t feel too bad, so we went to Costco.  After another two hours on my feet, the knee was quite sore.  No boxing practice today.  I’m lucky (happy) to be walking without too much of a limp. Morning weight: 358lbs.   My weight is the same as yesterday and down 5lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had scrambled eggs and a bagel at 10:30am.  Salad for lunch at 3pm and pop corn for “dinner”.   ITF day:  ITF Day 452 / OMAD 185,  0lbs loss on the home scale from yesterday / 8lbs Total loss.  No water pill today.  I will end up drinking about 70 fl.oz today. Sleep:  Up once at 5am for the toilet, then back to sleep until 9am!  Lights out at 12:20am and up at 9am.  I feel like I slept well. 3.01 miles difference on FitBit.
20	12	08	Home	40 Min.	1.32 Mi.
			I walked Shiva up to the pool and then home.  Clear and very cold.  We started at:  7:53am;  39m 34s duration;  1.32 miles;  3,083 steps;  30m 2s pace;  460 calories;  131bpm max HR during walk;  99bpm avg HR during walk.  11m in cardio HR zone;  27m in fat burn HR zone;  2m in out of HR zone.  Split:  1mile:  30m 44s;  .31 mile:  27m 52s. Morning weight: 358lbs.   My weight is down 2lbs from yesterday and the same as four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had a bagel at 9am.  No lunch.  Two hot dogs for dinner.   ITF day:  ITF Day 451 / OMAD 184,  2lbs loss on the home scale from yesterday / 8lbs Total loss.  No water pill today.  I will end up drinking 120 fl.oz today. Sleep:  I wasn’t able to sleep comfortably due to my shoulders aching.  I was up once at 4:30am to use the toilet.  Lights off at mid-night and up at 5:30am after laying in bed for an hour / when I couldn’t go back to sleep. 2.86 miles difference on FitBit.
			Home	45 Min.
			Boxing:  Day 2:  Started at:  3:31pm;  44m 54s duration;  742 steps;  290 calories;  106 bpm max HR during workout;  86 bpm avg HR during workout.  42m in fat burn HR zone;  3m in out of HR zone.  The fitbit was on my ankle instead of my arm, so it showed a marked reduction in steps.  Physically sore and tired, but I got through the session.  I intentionally tried to do a lot slower paced workout to try to improve my form – instead of just flailing away at the target / ball.  I felt more comfortable.  I am aware I’m standing around in front of the target too much.  Not enough movement.  If it were a real opponent, I’d be getting thoroughly whupped-upon.  (LoL)
20	12	07	Home	27 Min.	0.92 Mi.
			Hil and I walked Shiva up to the pool and then home.  Actually, only most of the way.  My right knee gave out before we got to the side of the pool and we had to turn back.  Sunny and warm.  It’s expected to be in the 70’s today.  We started at:  9:32am;  27m 15s duration;  .92 mile;  29m 35s pace;  2,120 steps;  377 calories;  127 bpm max HR during walk;  106 bpm avg HR during walk.  17m in cardio HR zone;  8m in fat burn HR zone;  2m in out of HR zone. Morning weight: 360lbs.   My weight is down 10lbs from yesterday and up 2lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had a two eggs and one bagel at 10am.  No lunch;  beef chili over rice with re-fried beans, a small salad and two small tortillas for dinner at 5:45pm.   ITF day:  ITF Day 450 / OMAD 183,  10lbs loss on the home scale from yesterday / 6lbs Total loss.  Water pill today.  I will end up drinking 100 fl.oz today. Sleep:  Up once at 4am.  Lights out at 12am and I got up at 7:15am. 3.36 miles difference on FitBit.
			Home	48 Min.	N/A
			Boxing:  I did my first boxing workout today.  I started at:  12:28pm;  47m 25s duration;  2,357 steps;  556 calories;  127 bpm max HR during boxing;  104 bpm avg HR during boxing.  13m in cardio HR zone;  34m in fat burn HR zone.
20	12	06	Home	36 Min.	1.26 Mi.
			I walked Shiva around the block.  Cold, cold, cold.  We started at:  8:03am;  35m 38s duration;  1.26 mile;  2,891 steps;  28m 12s pace;  456 calories;  137 bpm max HR during walk;  101 bpm avg HR during walk.  2m in peak HR zone;  12m in cardio HR zone;  19m in fat burn HR zone; 2m in out of HR zone. Morning weight: 370lbs.  My weight up 7lbs from yesterday and up 7lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had a bowl of granola at 9am and two toast at 10:30am.  I will have a hamburger for lunch;  orange chicken over rice for dinner at 7:30pm.   ITF day:  ITF Day 449 / OMAD 182,  7lbs gain on the home scale from yesterday / 4lbs Total gain.  No water pill today.  I will end up drinking 150 fl.oz today. Sleep:  I couldn’t sleep well.  I woke up at 4:30am to use the toilet and laid in bed until 5:30am when I got up. 1.59 miles difference on FitBit.
20	12	05	Home	18 Min.	0.60 Mi.
			I walked Shiva around the block. Clear and cold.  We started at:  8:22am;  17m 48s duration;  .6 mile;  29m 43s pace;  1,376 steps;  265 calories;  158 bpm max HR during walk;  116 bpm avg HR during walk.  3m in peak HR zone;  8m in cardio HR zone;  7m in fat burn HR zone. Morning weight: 363lbs.  My weight up 5lbs from yesterday and the same as four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had two toast at 10am.  I had a carne asad steak on two hamburger buns for lunch at 2:30pm and chicken on rice for dinner at 5:30pm.   ITF day:  ITF Day 448 / OMAD 181,  5lbs gain on the home scale from yesterday / 3lbs Total loss.  No water pill today.  I will end up drinking at best 50 fl.oz today. Sleep:  I was up three times during the night:  2:20am;  3am;  5:30am.  Lights off at mid-night;  up at 7:30am. 2.19 miles difference on FitBit.
20	12	04	Home	39 Min.	1.33 Mi.
			Hil and I walked Shiva up to the pool and then home.  Sunny, but very cold. Lots of frost on roofs and yards.  We started at:  8:36am;  38m 35s duration;  1 mile;  29m 4s pace;  3,088 steps;  618 calories;  143 bpm max HR during walk;  120 bpm avg HR during walk.  11m in peak HR zone;  17m in cardio HR zone;  10m in fat burn HR zone. Morning weight:  358lbs.  My weight the same as yesterday and down 7lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had a poached egg and two toast at 10am.  A pot of coffee and a turkey sandwich at 2:30pm.   I had a cheese burger, some fries and a baked onion for dinner at 6pm.   ITF day:  ITF Day 447 / OMAD 180,  0lbs loss on the home scale from yesterday / 8lbs Total loss.  No water pill today.  I will end up drinking at least 150 fl.oz today. Sleep:  Slept through the night.  Lights off at 12:20am; up at 7:40am. 2.66 miles difference on FitBit.
20	12	03	Home	18 Min.	0.63 Mi.
			I walked Shiva around the block.  Clear and cold but not as frosty as yesterday.  We started at:  8am;  18m 15s duration;  .63 mile;  1,489 steps;  28m 59s pace;  239 calories;  131 bpm max HR during walk;  106 bpm avg HR during walk.  8m in cardio HR zone;  10m in fat burn HR zone. Morning weight:  358lbs.  My weight is down 5lbs from yesterday and down 7lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had a bowl of cereal and a bagel at 9:30am.  A half pot of coffee for “lunch” and chicken curry over rice at 6:30pm.   ITF day:  ITF Day 446 / OMAD 179,  5lbs loss on the home scale from yesterday / 8lbs Total loss.  No water pill today.  I will end up drinking at least 60 fl.oz today. Sleep:  Up twice: 3am and 5:45am.  Lights off at 12:10am; up at 7:35am. 1.55 miles difference on FitBit.
20	12	02	Home	18 Min.	0.54 Mi.
			I walked Shiva around the block. Sunny, clear and very cold. Frost everywhere. We started at: 7:37am; 17m 34s duration; .54 mile; 1,260 steps; 32m 46s pace; 231 calories; 123 bpm max HR during walk; 105 bpm avg HR during walk. 8m in cardio HR zone; 9m in fat burn HR zone. Morning weight: 353lbs.   My weight is the same as yesterday and down 9lbs from four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had two eggs and two toast at 10:30am.  Left over tuna-noodles at 1pm and fish and fried potatoes at 7:30pm .   ITF day:  ITF Day 445 / OMAD 178,  no change on the home scale from yesterday / 3lbs Total loss.  No water pill today.  I will end up drinking at least 90 fl.oz today. Sleep:  Only up once (at 4am), but I didn’t fall back asleep until after 5:15am (the last time I checked).  Lights off at 11:45pm;  up at 7:10am. 2.74 miles difference on FitBit.
			Home	23 Min.	.63 Mi.
			I took Shiva around the block a second time.  Not as cold.  We started at:  9:01am;  22m 24s duration;  .63 mile;  1,440 steps;  35m 38s pace;  331 calories;  132 bpm max HR during walk;  114 bpm avg HR during walk.  1m in peak HR zone;  15m in cardio HR zone;  6m in fat burn HR zone.
20	12	01	Home	17 Min.	0.53 Mi.
			I walked Shiva around the block.  My knee is still a little gimpy.  Clear, blue sky; cloudless and cool.  We started at:  8:25am;  16m 56s duration;  .53mile;  1,273 steps;  31m 39s pace;  164 calories;  115 bpm max HR during walk;  90 bpm avg HR during walk.  1m in cardio HR zone;  14m in fat burn HR zone;  2m in out of HR zone. Morning weight: 353lbs.   My weight is down 2lbs from yesterday and the same as four days ago.  Weigh-in was in sweats, with shoes and feet centered under the scale face and leaning forward on toes with my knees bent.  Today was an ITF day.  I had two eggs and two toast at 9:45am.  No lunch, dinner was turkey, mashed potatoes and a baked onion at 6:30pm.   ITF day:  ITF Day 444 / OMAD 177,  2lbs loss on the home scale from yesterday / 3lbs Total loss.  No water pill today.  I will end up drinking at least 60 fl.oz today. Sleep:  Up once during the night at 3:50am.  I couldn’t go back to sleep, but I stayed in bed until 6am, when I finally got up.  Lights out at 11:45pm, up at 6am. 1.59 miles difference on FitBit.