Friday, July 8, 2016


Today is the end of Week 27.

In the past week I have:
Gained 0.6 pounds
Lost 0" around my neck
Gained 5/8" around my waist
Gained 1/8" around my hips
Body fat from 30.8% to 31.7%
Lean mass from 69.2% to 68.3%
Feasted 5 days and fasted 2 days
Lifted weights 0 times
Did treadmill HIIT 0 times
Walked 1 mile 2 times

Since January 1, 2016, I have:

Lost 18.2 pounds
Lost 5/8" around my neck
Lost  3 1/2" around my waist
Lost 3 1/8" around my hips
Body fat from 39% to 31.7%
Lean mass from 61% to 68.3%
Feasted 121 days and fasted 68 days
Lifted weights 11 times
Did treadmill HIIT 15 times
Walked 3 miles 8 times
Walked 1 mile 2 times


Each day, I lower my goal weight by 0.2 pounds until I reach my goal of 130 pounds.

I weigh in each morning on the bathroom scale.  If my weight is at or below my goal for the day, I feast.  For me, that means a ketogenic diet - high fat, moderate protein and very low carb.  If my weight is above my goal for the day, I fast.  For me, that means that all I will have that day is water, coffee, or tea, all without caloric sweeteners or fat.  

I'm posting every week to motivate myself not to give up, and if I think that anyone is looking at this, it will help to keep me accountable.


I had something really weird happen this past week.  First of all, I had company staying at my house for four days, making it difficult to fast.  So I didn't while they were here.  After the first day, I gained 2.2 pounds.  grrr.  The next day, I gained 1.4 pounds.  GRRR.  And the day after that, I gained a whopping 4.6 pounds!  This happened from eating what appeared to be a low carb meal at a restaurant, but it must have been filled with hidden sugars and LOTS of sodium.  Within one hour of leaving the restaurant, my ankles were swollen, and by the next morning, my face, hands and belly had joined the bloat party.  Obviously, this was all water, not fat, and certainly not muscle!

So I gained 8.2 pounds of water weight in three days.  The last day of my company's visit, I fasted for the first half of the day, ate a sensible dinner (and was able to turn down the ice cream that everyone was having!), and then I fasted two days in a row.  In those three days, I lost exactly 8.2 pounds.  Phew!

This morning, I am 0.6 pounds above my goal, so I'm fasting again, but I feel totally back on track.


I made a few charts to track my progress.  On the first two charts, the grey line is my long term goal. The blue line is my actual weight.  The red line is my 7-day average.   I am showing two charts so I can see my progress since the beginning of the year, and also to get a close-up from the time I started again after my husband's heart attack in May 2016.

The third chart is a little heat map to show at a glance how often I have actually had to fast to achieve the results I am after. Click on any chart to enlarge it.

Below is my chart for the Body By Science "Big Five".  It shows the exercises I am doing, along with the weight, reps and TUL, which stands for Time Under Load.

This is my chart for treadmill HIIT, which shows that I am now up to 7.2 mph during the running portion.  I am going to keep pushing that up by 0.1 mph each time to see how fast I can go.  I will stop increasing the speed when I go flying off the treadmill!

This is my chart for walking:

There are four weeks remaining for this new challenge.  If I achieve my goal of 130 pounds with 25% body fat, I'm not sure where I will go from there.

This is a personal challenge just for me, but if anyone reading would like to join me, please talk to your doctor and make sure that it will not conflict with your current medical condition or medications.  If you are taking the challenge, please be sure to let me know how you are doing!  Thanks for reading, and don't forget to check out my closed Facebook group, where a growing group of individuals are using my Fasting Protocol to lose weight, lower blood glucose and raise insulin sensitivity.

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