2020 – 4rd Quarter – November

November
0 Day Juice / Blend (JB); 30 Intermittent Timed Fasting (ITF); 0 Day(s) One-Meal-A-Day Fasting (OMAD-F);  (Images: Weekly / Daily)
Time: Approx 18 Hrs 28 Min. Exercise
Exercise: Approx 43.11 Miles Walked / 0.0 Miles Jogged / 0 Miles Biked / (43.11 Miles total)
66.59 Fitbit Miles
109.7 Total Miles (Fitbit time not counted); 10 Swims (Yr Tot)
Yr	M	D	Where	Time	Distance	Comment
20	11	30	Home	25 Min.	1.10 Mi.
			I walked around the block twice.  Sunny and cold.  I started at:  10:33am;  24m 51s duration;  1.1 miles;  2,430 steps;  23m 28s pace;  481 calories;  163 bpm max HR during walk;  124 bpm avg HR during walk.  7m in peak HR zone;  14m in cardio HR zone;  4m in fat burn HR zone.  Split:  1mi: 23m 37s;  .1mi: 21m 59s (pace). Morning weight: 365lbs.   My weight is the same as 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 half-pot of coffee during the day, and a cup of tea and slice of pumpkin pie about 3:30pm.  We had “chile-beef” on rice for dinner at 7pm.   ITF day:  ITF Day 443 / OMAD 176,  0lbs loss on the home scale from yesterday / 1lbs Total loss.  No water pill today.  I will end up drinking at least 60 fl.oz today. Sleep:  Up three times during the night: 1:15am, 3:30am, 5:45am.  Lights off at 11:40pm;  up at 7:15am. 1.93 miles difference on FitBit.
20	11	29	Home	16 Min.	0.58 Mi.
			I walked Shiva around the block.  Sunny, but cold.  We started at:  9:52am;  15m 35s duration;  .57 mile;  27m 11s pace;  1,287 steps;  225 calories;  137 bpm max HR during walk;  107 bpm avg HR during walk.  9m in cardio HR zone;  7m in fat burn HR zone.  I made it all the way around the block without re-tweaking my right knee.  It’s starting to feel almost normal. Morning weight: 365lbs.   My weight is down 7lbs 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.  I had a large bowl of oatmeal and two toast for breakfast at 11am.   I had a half-pot of coffee during the day, turkey soup for lunch about 2:30pm.   ITF day:  ITF Day 442 / OMAD 175,  7lbs loss on the home scale from yesterday / 1lbs Total loss.  No water pill today.  I will end up drinking at least 126 fl.oz today. Sleep:  Up once at 3am.  Lights out at 12:20am;  up at 7:45am. 2.83 miles difference on FitBit.
20	11	28	Home	17 Min.	0.58 Mi.
			Hil and I walked Shiva around the block.  My knee is still dodgy so we weren’t trying to push it.  Clear and cool, but we soon warmed up in the sun.  We started at:  10:16am;  16m 59s duration;  .58 mile;  1,357 steps;  29m 25s pace;  219 calories;  129 bpm max HR during walk;  103 bpm avg HR during walk.  7m in cardio HR zone;  10m in fat burn HR zone. Morning weight:  372lbs.   My weight is up 9lbs 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 two toast for breakfast at 11am.   I had a pot of coffee during the day, turkey soup for lunch about 2:30pm and a hamburger with fried onions and mushrooms for dinner around 6:30pm.  ITF day:  ITF Day 441 / OMAD 174,  9lbs gain on the home scale from yesterday / 6lbs Total gain.  No water pill today.  I will end up drinking at least 80 fl.oz today. Sleep:  Up once just before 5am.  Lights off at 12:20am, up at 8:40am. 2.01 miles difference on FitBit.
20	11	27	Home	0 Min.	0.0 Mi.
			No walk today.  Knee bad from yesterday. Morning weight:  363lbs.   My weight is up 5lbs from yesterday and down 11lbs 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 cinnamon roll for breakfast at 10am.   I had a large draft of coffee during the day, a slice of quiche and a turkey sandwich for lunch about 2:30pm and a full Thanksgiving plate for dinner around 6:30pm.  ITF day:  ITF Day 440 / OMAD 173,  5lbs gain on the home scale from yesterday / 3lbs Total loss.  Water pill today.  I will end up drinking at least 60 fl.oz today. Sleep:  Only up once at 4am.  Lights off at 12:20am; up at 8:40am. 1.51 miles difference on FitBit.
20	11	26	Home	26 Min.	0.71 Mi.
			I walked Shiva around the block.  Sunny, but with a strong, cold and steady wind.  We started at:  9:51am;  25m 43s duration;  .71 mile;  36m 1s pace;  1,693 steps;  342 calories;  166 bpm max HR during walk;  110 bpm avg HR during walk.  4m in peak HR zone;  7m in cardio HR zone;  14m in fat burn HR zone. Morning weight: 358lbs.   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 had a cinnamon roll for breakfast at 9am.   I had a large draft of coffee during the day and a full Thanksgiving dinner for dinner around 4:30pm.  ITF day:  ITF Day 439 / OMAD 172,  2lbs 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 at 4am and then again at 7:15am.  Lights out at 12:20am; up at 7:15am. 1.5 miles difference on FitBit.
20	11	25	Home	0 Min.	0.0 Mi.
			No walk for me.  My right knee is still too painful / weak.  Hil walked Shiva around the block.  Hopefully, I can start back up again tomorrow. Morning weight:  360lbs.   My weight is down 10lbs 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 a two eggs and two toast for breakfast at 9:30am.   I had a pot of coffee during the day and a salad for dinner around 6:30pm.  ITF day:  ITF Day 438 / OMAD 171,  10lbs loss on the home scale from yesterday / 6lbs Total loss.  I took a water pill today.  I will end up drinking at least 130 fl.oz today. Sleep: Up twice (1am and 4:30am). I couldn’t go back to sleep so I got up at 6:15am. Lights out at 12am; up at 6:15am. 3.13 miles difference on FitBit.
20	11	24	Home	0 Min.	0.0 Mi.
			No walk for me.  My right knee is still too painful / weak.  Hil walked Shiva around the block. Morning weight:  370lbs.   My weight is down 4lbs 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 a one egg and two toast for breakfast at 10am.   I had a pot of coffee during the day and will have orange chicken for dinner around 6:30pm.  ITF day:  ITF Day 437 / OMAD 170,  4lbs loss on the home scale from yesterday / 4lbs Total gain.  I took a water pill today.  I will end up drinking at least 130 fl.oz today. Sleep:  up four times during the night.  Light off at 12:15am; up at 7:35am.  I felt like I slept better because I had less pain, even though I was up more frequently. 1.54 miles difference on FitBit.
20	11	23	Home	0 Min.	0.0 Mi.
			No walk for me.  My right knee is still too painful / weak.  Hil walked Shiva around the block. Morning weight: 374lbs.  My weight is up 20lbs 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 an ITF day.  I had a bowl of cereal for breakfast at 11am.   I had some leftover scouse and a small cut of beef for dinner at 2pm.  ITF day:  ITF Day 436 / OMAD 169,  20lbs gain on the home scale from yesterday / 8lbs Total gain.  No water pill today, but Hil says my right ankle is swollen.  I will probably need to take a pill tomorrow. Sleep:  Up once at 4am.  I feel like I never slept at all.  Very tired.  Every time I moved my knee ached.  It’s slowly getting better, but it still hurts / aches. 1.47 miles difference on FitBit.
20	11	22	Home	17 Min.	0.58 Mi.
			I walked Shiva around the block.  Cold but mostly clear.  I started at:  9:25am;  16m 31s duration;  .58 mile;  1,344 steps;  28m 28s pace;  238 calories;  157 bpm max HR during walk;  111 bpm avg HR during walk.  2m in peak HR zone;  7m in cardio HR zone;  7 in fat burn HR zone. Right knee hurting pretty badly.  I limped most of the walk.  I later when to hardware store and did something (walking back to the car) where my right knee just kind of blew out and started hurting.  I had to tip-toe / limp back to the car.  It seemed the same as I entered the house, when it suddenly “popped” and collapsed on me.  Fortunately, I was in the doorway and was able to catch and support myself.  The pain is throbbing with little / no ability to support the leg, let alone me.  I’m on crutches… Morning weight: 354lbs.  My weight is down 8lbs from yesterday and down 8lbs 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 for breakfast at 10:30am.   I had some garlic bread, some raviolis and a salad for dinner at 3pm.  ITF day:  ITF Day 435 / OMAD 168,  8lbs loss on the home scale from yesterday / 12lbs Total loss.  No water pill today, as I was very constipated the day before yesterday.  Nothing today, but I don’t feel constipated (yet). Sleep:  I was up twice during the night (3am and 6am).  Otherwise, I feel like I slept well.  Lights out at 12:20am;  up at 8:15am. 1.59 miles difference on FitBit.
20	11	21	Home	49 Min.	1.54 Mi.
			Hil and I walked Shiva up to the pool and then home.  Sunny, but cool.  We paused for about 10min to talk to Bill, so the duration, pace and avg HR are not particularly illustrative.  We started at:  9:38am;  48m 30s duration;  1.54 miles;  3,579 steps;  31m 24s pace;  561 calories;  149 bpm max hr during walk;  101 bpm avg HR during walk.  2m in peak HR zone;  6m in cardio HR zone;  40m in fat burn HR zone;  1m in out of HR zone. Morning weight: 362lbs.  My weight is up 7lbs 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 had four toast for breakfast at 11am.   I had Kung Pau chicken over a cup of rice for dinner at 6pm.  ITF day:  ITF Day 434 / OMAD 167,  7lbs gain on the home scale from yesterday / 4lbs Total loss.  No water pill today, as I was very constipated yesterday, before going about 8pm (yesterday).  I was much better today. Sleep:  I was up at least three times during the night.  Light off at 12:30am;  up at 8:15am.  I felt like I slept well even though I was up a number of times. 2.08 miles difference on FitBit.
20	11	20	Home	52 Min.	1.91 Mi.
			Hil and I walked Shiva around the neighborhood.  Partly cloudy, but warm once we started going.  We started at:  9:14am;  51m 45s duration;  1.91 miles;  27m 2s avg pace;  4,374 steps;  754 calories;  131 bpm max HR during walk;  112 bpm avg HR during walk.  38m in cardio HR zone;  13m in fat burn HR zone.  Mile Split:  1mi:  27m 27s;  .91mi:  24m 18s. Morning weight:  355lbs.  My weight is down 2lbs from yesterday and the same as 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 for breakfast at 11am.   I had leftover scouse with fried onions, mushrooms and green beans for lunch at 2pm.  ITF day:  ITF Day 433 / OMAD 166,  2lbs loss on the home scale from yesterday / 11lbs Total loss. Sleep:  Lights off at 12:30am;  awake at 4:30am;  got up at 6:10am.  Just not able to go back to sleep. 2.07 miles difference on FitBit.
20	11	19	Home	34 Min.	1.27 Mi.
			Hil and I walked Shiva up to the pool and then home.  Slightly clouded and cool in the shade.  Not quite warm in the sun.  We started at:  10:09am;  34m 19s duration;  1.27 miles;  2,923 steps;  27m 5s pace;  615 cals;  153 bpm max HR during walk;  122 bpm avg HR during walk.  16m in peak HR zone;  12m in cardio HR zone;  5m in fat burn HR zone. Morning weight:  357lbs.  My weight is down 5lbs 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 had two eggs and four toast for breakfast at 11:30am.   I had a hamburger for lunch at 2:30pm and a bowl of cereal for dinner at 7:30pm.  ITF day:  ITF Day 432 / OMAD 165, 5lbs loss on the home scale from yesterday / 9lbs Total loss. Sleep:  Up once during the night (3am).  Lights off at 12:20am and up at 9am.  I guess I was making up for the night before.  LoL 1.74 miles difference on FitBit.
20	11	18	Home	12 Min.	0.48 Mi.
			I walked Shiva around the block.  Mostly cloudy and cool with a bit of a spit.  We started at:  8:03am;  12m 3s duration;  .48 mile;  25m 15s pace;  1,080 steps;  202 calories;  138 bpm max HR during walk;  114 bpm avg HR during walk.  2m in peak HR zone;  7m in cardio HR zone;  3m in fat burn HR zone. Morning weight: 362lbs.  My weight is up 5lbs 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  two toast for breakfast at 10am.   I had two eggs and shepherds pie for dinner at 3:30pm.  ITF day:  ITF Day 431 / OMAD 164, 4lbs gain on the home scale from yesterday / 4lbs Total loss.  Weight is from the scale at the Dr. Ofc and I was wearing a sweat top which I wasn’t wearing at home.  My home scale said 365lbs. Sleep:  Lights off at 12:25am.  Up for the toilet at 4:15am.  I couldn’t go back to sleep, so I got up at 4:50am. 2.04 miles difference on FitBit.
20	11	17	Home	43 Min.	1.59 Mi.
			Hil and I walked Shiva around the neighborhood.  Cloudy, with some sun, but also with a lot of wind.  We started at:  9:32am;  42m 43s duration;  1.59 miles;  26m 52s pace;  3,596 steps;  705 calories;  152 bpm max HR during walk;  116 bpm avg HR.  15m in peak HR zone;  14m in cardio HR zone;  12m in fat burn HR zone;  1m in out of HR zone.  Splits:  1mi:  27m 57s;  .58mi:  24m 58s. Morning weight: 358lbs.  My weight is up 3lbs from yesterday and the same as 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 for breakfast at 11:30am.   I had a quiche, green beans and sliced tomato for lunch at 1:30pm.  ITF day:  ITF Day 430 / OMAD 163, 3lbs gain on the home scale from yesterday / 8lbs Total loss.  I drank 174 fl.oz. water today. Sleep:  Up once during the night (3am).  Lights out at 12:25am; up at 8am.  I felt like I slept well. 2.19 miles difference on FitBit.
20	11	16	Home	35 Min.	1.28 Mi.
			Hil and I walked Shiva up to the pool and then home.  Sunny, partly cloudy and cool.  We started at:  9:45am;  34m 30s duration;  1.28 miles;  2,938 steps;  26m 57s pace;  449 calories;  128 bpm max HR during walk;  101 bpm avg HR during walk.  14m in cardio HR zone;  20 min fat burn HR zone.  Split: 1mi.:  36m 53s;  .28mi:  7m 37s duration;  27m 12s pace. Morning weight: 355lbs.  My weight is up 2lbs from yesterday and down 8lbs 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, a crumpet and two toast for breakfast at 11am.   I had a bowl of rice pudding for lunch at 2pm, and shepherds pie for dinner at 7:30pm.  ITF day:  ITF Day 429 / OMAD 162, 2lbs gain on the home scale from yesterday / 11lbs Total loss.  I drank 74 fl.oz. water today.  I had a number of chores to do today was thrown off plan. Sleep:  I got up once during the night (at 6am).  Lights off at 12:20am; up at 9:15am.  I woke up with my heart racing (115 bpm on FB) and pressure / pain on chest.  The HR dropped and the pain went away after we started walking the dog.  The rate during the dog walk was the lowest it’s been in months and the max HR was very brief – hence, the low average HR. 2.89 miles difference on FitBit.
20	11	15	Home	18 Min.	0.61 Mi.
			I walked Shiva around the block.  Partly cloudy and cool.  We started at:  10:13am;  17m 25s duration;  .61 mile;  1,412 steps;  28m 28s pace;  276 calories;  134 bpm max HR during walk;  112 bpm avg HR during walk.  1m in peak HR zone;  13m in cardio HR zone;  4m in fat burn HR zone. Morning weight: 353lbs.  My weight is down 2lbs 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 two eggs, a crumpet and two toast for breakfast at 11:15am.   I had a fried chicken and various salads for lunch at 2:30pm, and a bowl of rice pudding for snack at 8:30pm.  ITF day:  ITF Day 428 / OMAD 161, 2lbs loss on the home scale from yesterday / 13lbs Total loss.  I drank 60 fl.oz. water today.  We went over to visit my mum / sister and watch the 49er game with her husband.  All of my eating / walking / drinking was thrown off plan. Sleep:  I woke up once at 7am.  Lights off at 11:40pm;  up at 8:15am.  Lots of groin / kidney grains pain in the AM which passed fairly quickly after getting up and walking around. 1.48 miles difference on FitBit.
20	11	14	Home	15 Min.	0.58 Mi.
			I walked Shiva around the block.  Partly cloudy, but nice and crisp / cool.  We started at:  9:54am;  15m 20s duration;  .58 mile;  1,308 steps;  26m 25s pace;  223 calories;  129 bpm max HR during walk;  108 bpm avg HR during walk.  9m in cardio HR zone;  6m in fat burn HR zone. Morning weight:  355lbs.  My weight is down 3lbs from yesterday and down 11lbs 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 for breakfast at 11:30am.   I had a steak, a can of refried pinto beans and a cup of rice for lunch at 4pm, and a bowl of rice pudding for snack at 7:30pm.  ITF day:  ITF Day 427 / OMAD 160, 3lbs loss on the home scale from yesterday / 11lbs Total loss.  I drank 160 fl.oz. water today. Sleep:  Up twice during the night (3am and 6am).  I felt like it was a pretty good night’s sleep.  Lights off at 12:15am and up at 8:15am. 2.85 miles difference on FitBit.
			Home	45 Min.	2.13 Mi.
			After walking Shiva, I walked around the block 5 times (2 miles).  I started at:  10:17am;  45m 12s duration;  2.13 miles;  4,659 steps;  21m 13s pace;  1,154 calories;  158 bpm max HR during walk;  153 bpm avg HR during walk.  43m in peak HR zone;  1m in cardio HR zone;  1m in fat burn HR zone.  Split:  m1:  21m 58s;  m2:  20m 33s;  and .13 mile in 2m 41s (20m 38s pace).
			Home	32 Min.	1.44 Mi.
			Hil and I went on an afternoon walk.  We started at:  4:05pm;  32m 10s duration;  1.44 miles;  3,179 steps;  22m 20s pace;  511 calories;  129 bpm max HR during walk;  112 bpm avg HR during walk.  19m in cardio HR zone.  13m in fat burn HR zone.  Split:  22m 20 avg pace;  m1:  22m 35s avg pace;  and, .44 mile:  9m 35s duration;  and, 21m 40s pace.
20	11	13	Home	48 Min.	1.64 Mi.
			Hil and I walked Shiva around the neighborhood.  Grey and overcast with a cold wind.  We started at:  9:53am;  48m 8s duration;  1.64 miles;  29m 16s pace;  3,827 steps;  603 calories;  132 bpm max HR during walk;  90 bpm avg HR during walk.  5m in cardio HR zone;  37m in fat burn HR zone;  6m in out of HR zone. Morning weight: 358lbs.  My weight is down 5lbs 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 an ITF day.  I had two eggs and two toast for breakfast at 11:30am.   I had coffee and a bowl of rice pudding for lunch at 2:30pm.  ITF day:  ITF Day 426 / OMAD 159, 5lbs loss on the home scale from yesterday / +8lbs Total loss.  I drank 160 fl.oz. water today. Sleep:  Up twice during the night.  Lights out at 11:40pm and up at 8am. 3.48 miles difference on FitBit.
20	11	12	Home	16 Min.	0.65 Mi.
			Hil and I tried to walk Shiva around the block, but she wasn’t up to it, so we brought her home.  I finished the walk without them.  We started at:  9:43am;  16m 21s duration;  .65 mile;  25m 4s pace;  1,465 steps;  254 calories;  141 bpm max HR during walk;  112 bpm avg HR during walk.  1m in peak HR zone;  12m in cardio HR zone;  3m in fat burn HR zone. Morning weight:  363lbs.  My weight is up 8lbs from yesterday and up 3lbs 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 a bagel for breakfast at 11:15am.   I had leftover spaghetti and meatballs for lunch at 2:30pm.  ITF day:  ITF Day 425 / OMAD 158, 8lbs gain on the home scale from yesterday / +3lbs Total loss.  I drank very little water today. Sleep:  Up twice during the night: 3am and 6am.  Lights out at 11:50; awake at 9:15am.  I feel like I slept ok. 1.28 miles difference on FitBit.
20	11	11	Home	48 Min.	1.73 Mi.
			Hil and I walked Shiva around the neighborhood.  Grey and cold.  We started at:  9:02am;  47m 43s duration;  1.73 miles;  3,978 steps;  592 calories;  151 bpm max HR during walk;  96 bpm avg HR during walk.  4m in peak HR zone;  7m in cardio HR zone;  36m in fat burn HR zone. Morning weight: 355lbs.  My weight is down 1lb from yesterday and down 12lbs 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, a bagel and two toast for breakfast at 10:30am.   Not sure about dinner, yet.  ITF day:  ITF Day 424 / OMAD 157, 1lbs loss on the home scale from yesterday / +11lbs Total loss.  I drank 84 fl.ozs of water today. Sleep:  Lights out at 12:30am and up at 7:15am.  I felt like it was a good night’s sleep. 2.36 miles difference on FitBit.
20	11	10	Home	13 Min.	0.40 Mi.
			I walked Shiva around the block.  Sunny but cold.  We started at:  8:13am;  13m 7s duration;  .4 mile;  1,142 steps;  144 bpm max HR during walk;  130 bpm avg HR during walk.  8m in peak HR zone;  4m in cardio HR zone. Morning weight: 356lbs.  My weight is down 7lbs 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 eggs and two toast for breakfast at 10:30am.   A bowl of Cheerios for dinner about 3pm.  ITF day:  ITF Day 423 / OMAD 156, 7lbs loss on the home scale from yesterday / +10lbs Total loss.  I drank 76 fl.ozs of water today. Sleep:  I was up three times.  Light off about 12:30am;  up at 7:15am. 2.01 miles difference on FitBit.
20	11	09	Home	35 Min.	1.26 Mi.
			Hil and I walked Shiva up to the pool and then home.  Sunny, clear and cold.  We started at:  8:54am;  34m 42s duration;  1.26 miles;  27m 31s pace;  2,959 steps;  487 calories;  144 bpm max HR during walk;  115 bpm avg HR during walk.  2m in peak HR zone;  22m in cardio HR zone;  6m in fat burn HR zone;  1m in out of HR zone. Morning weight:  363lbs.  My weight is up 3lbs from yesterday and up 6lbs 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 bagel, two eggs and a cinnamon roll for breakfast at 10:15am.   Hamburger and sweet potato fries for dinner.  ITF day:  ITF Day 422 / OMAD 155, 3lbs gain on the home scale from yesterday / +3lbs Total loss.  I drank 184 fl.ozs of water. Sleep:  I was up twice during the night. Lights off at 12:20am and awake at 7:15am.  My right knee hurts more now than it did last night.  I did my knee exercises last night and this morning. 2.51 miles difference on FitBit.
20	11	08	Home	33 Min.	1.18 Mi.
			I walked Shiva up to the pool and then home.  Sunny and clear, but cold and windy.  We started at:  9:09am;  32m 27s duration;  1.18 miles;  27m 32s pace;  2,671 steps;  498 calories;  144 bpm max HR during walk;  110 bpm avg HR during walk.  7m in peak HR zone;  10m in cardio HR zone;  15m in fat burn HR zone. Morning weight: 360lbs.  My weight is down 7lbs from yesterday and down 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 an ITF day.  I had a bagel, an egg and a cinnamon roll for breakfast at 10am.   Lunch / dinner was sausage, a cup of mashed potatoes, a quarter cup of green peas and a half cup of gravy.  ITF day:  ITF Day 421 / OMAD 154, 7lbs loss on the home scale from yesterday / +6lbs Total loss.  I drank 170 fl.ozs of water. Sleep:  I was up three times for the toilet.  Lights out at 12:20am and up at 7:45am.  My knee is getting better.  I am doing the physio the Dr. told me about a few years ago when I hurt my knee at the “Y”.  It seems to be working. 3.82 miles difference on FitBit.
20	11	07	Home	15 Min.	0.40 Mi.
			I walked Shiva around the block.  Clear and cool.  I wore sweats and a vest.  We started at:  8:41am;  15m duration;  .4 mile;  1,152 steps;  252 calories;  135 bpm max HR during walk;  103 bpm avg HR during walk.  11m in cardio HR zone;  4m in fat burn HR zone.  I’ve somehow hurt my right knee.  It is swollen and painful.  I’m not sure if I’ll be able to do today’s “exercise” walk. Morning weight: 367lbs.  My weight is up 7lbs 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 had a bagel for breakfast at 10am.   Lunch was steak strip with two onions, one potato and six mushrooms.  ITF day:  ITF Day 420 / OMAD 153, 7lbs gain on the home scale from yesterday / +1bs Total gain.  I drank 165 fl.ozs of water.  (Two 64oz bottles of water and half a pot of coffee: 7 cups.) Sleep:  Lights out at 11:40pm last night.  Up twice during the night.  Both knees and hips sore, so I’m not sure I got a very good nights sleep.  Up at 6:45am.  So, roughly 7hrs of sleep. X.XX miles difference on FitBit.
20	11	06	Home	14 Min.	0.40 Mi.
			I walked Shiva around the block.  Cold and overcast.  We started at:  7:22am;  14m 13s duration;  .4 mile;  1,114 steps;  212 calories;  140 bpm max HR during walk;  104 bpm avg HR during walk.  2m in peak HR zone;  5m in cardio HR zone;  5m in fat burn HR zone;  2m in out of HR zone. Morning weight: 360lbs.  My weight is up 3lbs from yesterday and down 5lbs from four days ago.  Weigh-in was in shorts, 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 for breakfast at 8:15am.   I had a bowl of left-over tuna and noodles for dinner at 6pm.  ITF day:  ITF Day 419 / OMAD 152, 3lbs gain on the home scale from yesterday / -6lbs Total loss.  I drank 164 fl.ozs of water. Sleep:  Up three times for the toilet and only slept until 5:30am, then I got up to watch the election results.  I had lights out at 12:35am.  So, I got about 5 hours of sleep (max). 2.42 miles difference on FitBit.
			Home	89 Min.	4.0 Mi.
			I walked around the block for 10 laps.  Started cold, windy and overcast, but the clouds lifted and it was sunny and hot, but still with a cool wind.  I started at:  10:42am;  89m 1s duration;  4 miles;  8, 427 steps;  1,245 calories;  156 bpm max HR during walk;  107 bpm avg HR during walk.  9m in peak HR zone;  25m in cardio HR zone;  45m in fat burn HR zone.
20	11	05	Home	48 Min.	1.3 Mi.
			Hil and I walked Shiva up to the pool and then around the neighborhood.  We started at:  8:35am;  48m 19s duration;  1.3 miles;  4,134 steps;  871 calories;  147 bpm max HR during walk;  118 bpm avg HR during walk.  15m in peak HR zone;  23m in cardio HR zone;  10m in fat burn HR zone. Morning weight: 357lbs.  My weight is down 4lbs from yesterday and up 14lbs from four days ago.  Weigh-in was in shorts, 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 pizza and two quesadilla’s for lunch at 2pm.   I had a bowl of shepherd’s pie 7pm.  ITF day:  ITF Day 418 / OMAD 151, 4lbs loss on the home scale from yesterday / -9lbs Total loss.  I drank 154 fl.ozs of water.  So, water done.  I didn’t get the “workout walk” done due to Costco shop and then 49er game in the evening. Sleep:  Only up once for the toilet.  I felt like it was an okay night’s sleep. X.XX miles difference on FitBit.
			Home	0 Min.	0.0 Mi.
			No workout walk today.
20	11	04	Home	14 Min.	0.40 Mi.
			I walked Shiva around the block.  Sunny and cool.  We started at:  7:35am;  13m 46s duration;  .4 mile;  994 steps;  231 calories;  153 bpm max HR during walk;  114 bpm avg HR during walk.  5m in peak HR zone;  3m in cardio HR zone;  6m in fat burn HR zone. Morning weight: 361lbs.  My weight is down 2lbs from yesterday and up 13lbs from four days ago.  Weigh-in was in shorts, 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 four toast for breakfast at 10am.   I had left-over quiche with chili and rice at 2pm.  ITF day:  ITF Day 417 / OMAD 150, 2lbs loss on the home scale from yesterday / -5lbs Total loss.  Third day of my “new” exercise / weight loss plan:  1hr 17mins of walking and 30mins of working out – 7 days a week.  I also drank 176 fl.ozs of water.  So, water and daily walk done.  I still need to do the 30m workout (unless I start counting my dog walk as the “workout”). Sleep:  I was up three time to use the toilet.  I felt like I slept ok, but had a lot of groin (left side) / kidney pain when moving or getting up. 2.83 miles difference on FitBit.
			Home	77 Min.	4.0 Mi.
			I did my “lifestyle” walk in the morning.  I started at:  8am;  1hr 16m 37s duration;  4 miles;  8,230 steps;  1,686 calories;  163 bpm max HR during walk;  141 bpm avg HR during walk.  51m in peak HR zone;  9m in cardio HR zone;  6m in fat burn HR zone.
20	11	03	Home	30 Min.	1.0 Mi.
			I walked Shiva up to the pool and then home.  We started at:  8:25am;  30m 5s duration;  1 mile;  2,605 steps;  561 calories;  153 bpm max HR during walk;  121 bpm avg HR during walk.  9m in peak HR zone;  17m in cardio HR zone;  4m in fat burn HR zone. Morning weight: 363lbs.  My weight is down 2lbs from yesterday and up 13lbs from four days ago.  Weigh-in was in shorts, 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 quiche with two English muffins at 1:30pm.  I had a bowl of shepherd’s pie for dinner at 7pm.  ITF day:  ITF Day 416 / OMAD 149, 2lbs loss on the home scale from yesterday / -3lbs Total loss.  Second day of my “new” exercise / weight loss plan:  1hr 20mins of walking and 30mins of working out – 7 days a week.  I also drank 165 fl.ozs of water.  So, water and daily walk done.  I didn’t get the separate workout in. Sleep:  Lights off before midnight;  awake about 7:38am.  Very bad night’s sleep.  Up for the toilet at least a half-dozen times and awake in bed twice for at least 30mins.  I felt very hot and with my skin crawling.  Also, lots of groin (left side) pain.  It was gone within a few minutes of getting up and walking  around. 4.75 miles difference on FitBit.
			Home	80 Min.	3.8 Mi.
			I did my daily walk in the late morning.  Sunny and warm / hot.  I started at:  10:26am;  1hr 19m 53s duration;  3.8 miles;  8,427 steps;  1,286 calories;  164 bpm max HR during walk;  108 avg HR during walk.  8m in peak HR zone;  24m in cardio HR zone;  43m in fat burn HR zone.
20	11	02	Home	15 Min.	0.40 Mi.
			I walked Shiva around the block.  Sunny but cold.  I started at:  7:25am;  15m 1s duration;  .4 mile;  1,210 steps;  270 calories;  156 bpm max HR during walk;  121 bpm avg HR during walk.  7m in peak HR zone;  5m in cardio HR zone;  3m in fat burn HR zone. Morning weight:  365lbs.  My weight is the same (343lbs) as yesterday and down 11lbs from four days ago.  However, I’m starting a “new” lifestyle plan based on an article I read yesterday which says I can lose (and keep off) 100+ lbs by next October if I follow the plan.  I will give it a try and see how it goes.  In the mean time, I’m changing how I weigh myself in the morning.  I will still record clothing and shoes, but I will now lean forward over my toes to get the maximum weight on the scale.  My previous method was to stand as balanced as possible and press with my toes – and then record whatever came up.  The “new” method will maximize my starting weight and (hopefully) always be higher than the Dr.’s Ofc. visits. My weight is up 22lbs from yesterday and up 11lbs 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 an two eggs with two English muffins at 11am.  I then had a plate of left over chicken stew at noon, and a head of lettuce at 2pm.  At 4pm, I had a .75lb beef cut.  ITF day:  ITF Day 415 / OMAD 148, 22lbs gain on the home scale from yesterday / -1lbs Total loss.  I started my “new” exercise / weight loss plan:  1hr 15mins of walking and 30mins of working out – 7 days a week.  I also drank 165 fl.ozs of water.  I didn’t get my 30mins of working out done. Deep sleep:  I’ve stopped tracking it on FB.  I did not get up last night. 2.80 miles difference on FitBit.
			Home	83 Min.	3.7 Mi.
			Evening walk started at:  5:31pm;  1hr 23mins duration;  3.7 miles;  8,046 steps;  1,912 calories;  166 bpm max HR during walk;  146 bpm avg HR during walk.  1hr 6mins in peak HR zone;  7m in cardio HR zone;  1m in fat burn HR zone.
20	11	01	Home	14 Min.	0.40 Mi.
			I walked Shiva around the block.  Sunny and mild.  We started at:  8:54am;  14m 3s duration;  .4 mile;  1,129 steps;  217 calories;  138 bpm max HR during walk;  119 bpm avg HR during walk.  4m in peak HR zone;  4m in cardio HR zone;  3m in fat burn HR zone. Morning weight: 343lbs.  My weight is down 7lbs from yesterday and down 2lbs from four days ago.  Weigh-in was in sweats, with no shoes and feet centered under the scale face and leaning on toes.  Today was an ITF day.  I had an egg on toast sandwich at 10am and sausage pizza and chicken wings for lunch / dinner at 2pm.  ITF day:  ITF Day 414 / OMAD 147, 7lbs loss on the home scale from yesterday / -23lbs Total loss.  Tomorrow I will be starting my “new” exercise / weight loss plan:  1hr 15mins of walking and 30mins of working out – 7 days a week.  I will also drink 170 fl.ozs of water each day.  In theory, I limit my calories to 2k to 2.3k per day and it will take me 11 months to lose 175lbs.  This is in addition to my regular walking the dog (15m to 45mins). Deep sleep:  I did not track it.  Lights off at 12:30am;  awake at 8:15am (including daylight savings fallback). 2.05 miles difference on FitBit.