SP Premium
Walking Guide
Group photo
Author:
BOBBIESOCKS-46's Photo BOBBIESOCKS-46 Posts: 5,258
5/18/21 7:49 P

Community Team Member

My SparkPage
Send Private Message
Reply
emoticon Ditt-O

emoticon

Bobbie ~ Bonham, TX. (Zone 8a) (Central Standard Time)
No Sugar for my Blood Sugar!!!
**********“Keep your waist to less than half your height.”

".. Every pound of weight loss results in Five pounds of stress taken off your knees, Seven pounds off your ankles, and a whopping Ten pounds off your spinal discs!"
There is NO Finish Line in NO MORE SUGAR and a HEALTHY LIFESTYLE.


 current weight: 164.8 
208
193.5
179
164.5
150
BOBBIESOCKS-46's Photo BOBBIESOCKS-46 Posts: 5,258
12/6/20 4:10 P

Community Team Member

My SparkPage
Send Private Message
Reply
My IF & CARB Goals

IF - Intermittent Fasting Goal is OMAD (One Meal A Day) or 20 hours of Fasting & 4-hour window for eating or 20/4
Fasting starts at 7:30 PM until 3:30 PM the next day - Just WATER or Tea or Coffee with a little sweetener & cream.
Eating Window About 3:30 PM to 7:30 PM - No Eating Snacks or anything until the next day at 3:30 PM

My CARB Goal is No more than 30 carbs a day. I don't eat sugar or anything that turns into sugar in my body (no simple carbs like bread, potatoes, pasta, or rice),

Some people have up to 50 carbs on the Keto Lifestyle but I am diabetic so I usually don't go over 20 carbs a day and I stay satisfied because I eat a lot of veggies with a moderate amount of protein (3 or 4 oz) and my fats (Avocado, Butter, Mayonnaise, Cheese, Sour Cream, Heavy Whipping Cream, Coconut Oil, Olive Oil, etc.

My Micro Goals are
FATS ----------- 63%
CARBS -------- 17%
PROTEINS --- 20%

I don't count calories (I just try to keep them above 1200 a day) and my exercise is walks or dancing and lifting weights on my old Bowflex a couple of days a week. I am 74 years old so I take it easy. I started all of this over a year ago (Oct. 2019) and in 10 days I brought my A1C down to 5.0 from 8.5. I am a stage 4 breast cancer survivor of 28 years.



Edited by: BOBBIESOCKS-46 at: 4/27/2021 (14:31)
Bobbie ~ Bonham, TX. (Zone 8a) (Central Standard Time)
No Sugar for my Blood Sugar!!!
**********“Keep your waist to less than half your height.”

".. Every pound of weight loss results in Five pounds of stress taken off your knees, Seven pounds off your ankles, and a whopping Ten pounds off your spinal discs!"
There is NO Finish Line in NO MORE SUGAR and a HEALTHY LIFESTYLE.


 current weight: 164.8 
208
193.5
179
164.5
150
BOBBIESOCKS-46's Photo BOBBIESOCKS-46 Posts: 5,258
11/28/20 12:32 P

Community Team Member

My SparkPage
Send Private Message
Reply
I promise No more confusing posts.

Thanksgiving is over, now I will try to do longer fasting periods before Christmas.

Like 48 hour fast.

emoticon Bobbie

Bobbie ~ Bonham, TX. (Zone 8a) (Central Standard Time)
No Sugar for my Blood Sugar!!!
**********“Keep your waist to less than half your height.”

".. Every pound of weight loss results in Five pounds of stress taken off your knees, Seven pounds off your ankles, and a whopping Ten pounds off your spinal discs!"
There is NO Finish Line in NO MORE SUGAR and a HEALTHY LIFESTYLE.


 current weight: 164.8 
208
193.5
179
164.5
150
BOBBIESOCKS-46's Photo BOBBIESOCKS-46 Posts: 5,258
11/28/20 12:12 P

Community Team Member

My SparkPage
Send Private Message
Reply
I started another fast after dinner last night, Sun. 11/22/20 at 6:30 PM. My plan is to fast until Thur. 11/26/20 6;30 PM, that's 96 hours to Thanksgiving dinner.

I will be drinking lots of water (with ACV in it), herbal teas and a mug of coffee (a day), and maybe some broth.

**************************************

Best laid plans don't always work out. I didn't do 96 or 72 to even 48 hours fast straight through but I did OMAD every day Mon. through Thur. Thanksgiving day. Oh well, next time.

emoticon Bobbie

Bobbie ~ Bonham, TX. (Zone 8a) (Central Standard Time)
No Sugar for my Blood Sugar!!!
**********“Keep your waist to less than half your height.”

".. Every pound of weight loss results in Five pounds of stress taken off your knees, Seven pounds off your ankles, and a whopping Ten pounds off your spinal discs!"
There is NO Finish Line in NO MORE SUGAR and a HEALTHY LIFESTYLE.


 current weight: 164.8 
208
193.5
179
164.5
150
BOBBIESOCKS-46's Photo BOBBIESOCKS-46 Posts: 5,258
11/22/20 7:18 P

Community Team Member

My SparkPage
Send Private Message
Reply
Fri. 11/20/20 - 6:20 PM IF - 25 hrs 30 min. W.162.8 lbs.
Totals: CALORIES - 970 CARBS - 27 FAT - 77 PROTEIN - 51 FIBER - 13
Percentages: CARBS - 11% FAT - 69% PROTEIN - 20%
*Cheese, mozzarella, Scrambled Egg, Thick-Sliced Bacon, Avocados, and Brussels sprouts

Fri. 11/20/20 - 6:20 PM Started Fasting

Sat. 11/21/20 Still Fasting and Walked 1.02 mile in 20 minutes

Sun. 11/22/20 - 6:20 PM IF - 48 hrs 00 min. This morning W.160.4 lbs.
Totals: CALORIES - 1187 CARBS - 30 FAT - 104 PROTEIN - 38 FIBER - 15
Percentages: CARBS - 10% FAT - 77% PROTEIN - 13%
Boiled Egg, Avocado, Marketside Organic Spring Mix, Tomatoes Cherry, Ranch Dressing. Coffee w/cream

So, I completed my first 48 hr Fast and I was hungry but not starving. Not hard at all.

emoticon Bobbie

Bobbie ~ Bonham, TX. (Zone 8a) (Central Standard Time)
No Sugar for my Blood Sugar!!!
**********“Keep your waist to less than half your height.”

".. Every pound of weight loss results in Five pounds of stress taken off your knees, Seven pounds off your ankles, and a whopping Ten pounds off your spinal discs!"
There is NO Finish Line in NO MORE SUGAR and a HEALTHY LIFESTYLE.


 current weight: 164.8 
208
193.5
179
164.5
150
BOBBIESOCKS-46's Photo BOBBIESOCKS-46 Posts: 5,258
11/16/20 8:37 P

Community Team Member

My SparkPage
Send Private Message
Reply
emoticon WEEK - 2 of New Goal:
I have not been able to get back to 18/6 IF yet. I'm still doing 20/4 IF or OMAD but I am getting more calories in. So, as long as I can do that I will just go with it. I really enjoy eating just Once a day anyway. I will continue posting my stats here for accountability.

For now, I'm going to have to rest. I guess my trying to walk every other day was too much for me. Cause on Sun. 11/15/20 I got a spasm in my lower back. So I'm guessing that I need another day of recovery time.

Last week Walking;
Tue. 11/10/20 - 1.28 Miles - in 24.53 Time - 19:29 min/mi - 119 calories burned - Steps - 5,344
Thu. 11/12/20 - 1.06 Miles - in 23.35 Time - 22:17 min/mi - 90 calories burned - Steps - 5,543
Sat. 11/14/20 - 1.39 Miles - in 30.22 Time - 21:49 min/mi - 118 calories burned - Steps - 4,748
This was an increase above my average of 2,500 to 3,500 steps for the past several months.

This week Walking:
Tue. 11/17/20 - I needed another recovery day.
Thu. 11/19/20 -
Sat. 11/21/20 -

Food Stats:

Sun. 11/15/20 - 6:30 PM IF - 22 hrs 37 min.
Totals: CALORIES - 1,146 CARBS - 13 FAT - 98 PROTEIN - 65 FIBER - 4
Percentages: CARBS - 5% FAT - 73% PROTEIN - 22%
emoticon

Mon. 11/16/20 - 8:00 PM IF - 22 hrs 37 min.
Totals: CALORIES - 701 CARBS - 9 FAT - 59 PROTEIN - 34 FIBER - 1
Percentages: CARBS - 5% FAT - 76% PROTEIN - 19%

Tue. 11/17/20 - 5:00 PM IF - 18 hrs 30 min.
Totals: CALORIES - 692 CARBS - 13 FAT - 60 PROTEIN - 28 FIBER - 9
Percentages: CARBS - 8% FAT - 76% PROTEIN - 16%

Wed. 11/18/20 - 5:30 PM IF - 23 hrs 54 min. W. 161.8 lbs.
Totals: CALORIES - 1,119 CARBS - 17 FAT - 92 PROTEIN - 67 FIBER - 6
Percentages: CARBS - 6% FAT - 71% PROTEIN - 23%

emoticon

Thu. 11/19/20 - 7:00 PM IF - 25 hrs 30 min. W.164.0 lbs.
Totals: CALORIES - 606 CARBS - 20 FAT - 42 PROTEIN - 36 FIBER - 4
Percentages: CARBS - 13% FAT - 63% PROTEIN - 24%

Fri. 11/20/20 - 6:00 PM IF - 25 hrs 30 min. W.162.8 lbs.
Totals: CALORIES - 970 CARBS - 27 FAT - 77 PROTEIN - 51 FIBER - 13
Percentages: CARBS - 11% FAT - 69% PROTEIN - 20%


Health Doctor REVEALS The Secret To WEIGHT LOSS & PREVENTING CANCER | Jason Fung & Lewis Howes
www.youtube.com/watch?v=vWg0
oBFRZPI


emoticon Bobbie

Edited by: BOBBIESOCKS-46 at: 11/20/2020 (21:11)
Bobbie ~ Bonham, TX. (Zone 8a) (Central Standard Time)
No Sugar for my Blood Sugar!!!
**********“Keep your waist to less than half your height.”

".. Every pound of weight loss results in Five pounds of stress taken off your knees, Seven pounds off your ankles, and a whopping Ten pounds off your spinal discs!"
There is NO Finish Line in NO MORE SUGAR and a HEALTHY LIFESTYLE.


 current weight: 164.8 
208
193.5
179
164.5
150
BOBBIESOCKS-46's Photo BOBBIESOCKS-46 Posts: 5,258
11/14/20 8:36 P

Community Team Member

My SparkPage
Send Private Message
Reply
emoticon emoticon

I have changed my IF goal from 20/4 to 18/6 due to the fact that I'm not eating enough calories and I need 2 meals a day to get at least 1000 to 1200 calories a day versus 300 to 500 a day. Plus I need to get a lot more steps a day.

On Sun. 11/8/20 PRIMEOFMYLIFE posted her weight in our thread "THE NEW Lose 25 Pounds in 25 Weeks, TEAM Challenge" and I was flat amazed by the amount of weight she had lost from 01) 06/28/20 185.2 to 19) 11/09/20 154.0. She lost 31.2 pounds in 19 weeks to my 10 pounds in the same time frame.

I was so inspired so I had to find out how PRIMEOFMYLIFE had lost 31.2 #'s to my 10 #s so I ask her to share with me her routine. She was happy to share and I learned that I had slowed down my metabolism by not getting enough calories every day and I had not been getting enough walking in.

So on Mon. 11/9/20, I made up my mind to start building up my stamina for walking more and trying to increase my calories. My plan was to start by walking every other day outside (while the weather is good) as far as I am able.
Day one, emoticon I Started walking with my Run Keeper app and it says I walked
Tue. 11/10/20 - 1.28 Miles - in 24.53 Time - 19:29 min/mi - 119 calories burned - Steps - 5,344
Thu. 11/12/20 - 1.06 Miles - in 23.35 Time - 22:17 min/mi - 90 calories burned - Steps - 5,543
Sat. 11/14/20 - 1.39 Miles - in 30.22 Time - 21:49 min/mi - 118 calories burned - Steps - 4,748
My Goal is to build up to 10,000 steps a day. Same as PRIMEOFMYLIFE and another friend.

I have been doing 20/4 IF lately but, mostly OMAD for so long that this is going to take me a while to get used to eating twice a day in an 18/6 IF window. Below is where I have been for the last few days and as of today (Sat. 11/14/20) I have not been able to eat more than once a day. I just simply don't get hungry.

MY Carb GOAL: has got to be No more than 30g Carbs a day but I aim for 20g Carbs a day. Due to my blood sugar. I don't want to lose focus, I have to keep my A1C at 5.0.

GOALS:
Calories: 1200
Carbs ~~~ 20 g
Fat ~~~~~ 60 g
Protein ~~~20 g

Mon. 11/9/20 IF - 24 hrs 0 min.
Totals CALORIES - 305 CARBS - 28 FAT - 20 PROTEIN - 6 FIBER - 4


Tue. 11/10/20 IF - 24 hrs 0min.
Totals CALORIES - 624 CARBS - 18 FAT - 45 PROTEIN - 38 FIBER - 4

Wed. 11/11/20 IF - 28 hrs 0 min.
Totals CALORIES - 611 CARBS - 10 FAT - 52 PROTEIN - 28 FIBER - 2

Thu. 11/12/20 IF - 28 hrs 0 min.
Totals CALORIES - 1001 CARBS - 34 FAT - 94 PROTEIN - 29 FIBER - 4 emoticon

Fri. 11/13/20 Away from home until 8 PM getting breaks fixed on our car. IF - 24 hrs 22 min.
Totals: CALORIES - 579 CARBS - 8 FAT - 34 PROTEIN - 1 FIBER - 0

Sat. 11/14/20 After my walk at 7 PM IF - 24 hrs 22 min.
Totals: CALORIES - 1,119 CARBS - 17 FAT - 92 PROTEIN - 67 FIBER - 6
Percentages: CARBS - 6% FAT - 71% PROTEIN - 23%
emoticon


emoticon Bobbie






Edited by: BOBBIESOCKS-46 at: 11/14/2020 (21:00)
Bobbie ~ Bonham, TX. (Zone 8a) (Central Standard Time)
No Sugar for my Blood Sugar!!!
**********“Keep your waist to less than half your height.”

".. Every pound of weight loss results in Five pounds of stress taken off your knees, Seven pounds off your ankles, and a whopping Ten pounds off your spinal discs!"
There is NO Finish Line in NO MORE SUGAR and a HEALTHY LIFESTYLE.


 current weight: 164.8 
208
193.5
179
164.5
150
Page: 1 of (1)  

Report Innappropriate Post

Other Fort Worth Texas & Surrounding Smaller Towns WHAT IS YOUR DIET PLAN? Posts

Topics:
Last Post:
6/22/2020 6:32:17 PM
10/15/2020 1:00:28 PM
4/30/2021 6:15:17 PM
7/8/2020 8:34:54 PM



Thread URL: https://wfl.sparkpeople.com/myspark/team_messageboard_thread.asp?board=26519x12373x74697499

Review our Community Guidelines