Fasting Fam, I should be making better progress than I have been and I know it’s because I overeat on both my up and down days. I’m not giving up! I love this way of eating (WOE) and I am still finding out what works and doesn’t work for me.

To that end, I’m going to be a stricter calorie counter and go with the original 500 calories on down days guideline per Dr. Krista Varady. Here is tomorrow’s 4th of July down day menu (I have no plans and am not feeling particularly patriotic this year)

I like this plan because it’s a modification of what I was already doing. The Fairlife fat free protein milk is a surprisingly good half & half alternative and with sugar fee syrup and I get 7g protein out of my 40 calorie coffee drink.

Lunch has added fat to it with the mayonnaise, but mixed with the 3 TB of low calorie dressing it will coat the entire bag of iceberg more fully. I’ll shred the chicken breast to very fine pieces so that most bites have some chicken in it.

Also, I don’t think I’m one of those people who can eat whatever they want on their up days like Dr. Varady says. I’m a big eater and simply overdo it on my up days most days. I haven’t had alcohol in over a month and am so proud of that, and more needs to be done on my part to stay in a calorie deficit.

Rachael Sharp on YT got to her goal weight by strict ADF (zero calories) after a certain point of doing 500 or less, and on her eat days she ate up to the # between her BMR and TDEE most days.

Going forward, my up days should not exceed 1850 calories (+ any other calories earned from exercise) however I will still of course be able to have whatever wish for those 1850+ calories.

Down days will have to be 500 calories or less, period – and the menu above will more than likely be the new usual. I need to be better about counting calories for veggies and about measuring everything to be as accurate as possible.

I’m still happy with what I have lost so far and am proud of myself for going over a month without alcohol. I’m saving both $ and calories.

Two goals of mine to keep in the forefront of my mind to help stay on track: I want great lab results from my routine physical, which I’m gonna schedule in August. Also toward the end of August we have our semi annual in person meeting for work, and I would love to surprise them all with a noticeable weight loss.

Another thing I must do, and this sucks – is quit drinking cannabis sodas. I get bad munchies and am so unproductive, workouts don’t happen, I just get couch locked and EAT. Flower and vaping on the go don’t have this effect on me. As with alcohol, this will save me a lot of $ and calories.

Speaking of cannabis, Stoner Fam, my two outside plants are going strong in veg, along with the basil, butter lettuce, and tomato plant. This summer is going by so dang fast, and in 4-6 short weeks I should be able to tell if I have any girl plants. I would be so darned pleased to have at least one girl! This waiting is always such sweet agony!

Lastly, I need to get back into a daily exercise routine instead of a more sporadic one. I WILL DO THIS.