i feel like it's just me doing this now, lol. i hope that folks are just super busy and have fell off from posting under the dates. i haven't checked the spreadsheet to see if numbers are moving or not.

yall know the drill though...

The fully updated spreadsheet is here:
https://docs.google.com/spreadsheet/ccc?key=0AmVdJl1txezNdEtVVDVjUTVfSVZNaEo1VGFsZ3pCd3c&usp=drive_web#gid=42

Everyone who signed up where I asked has their own tab. Its mostly alphabetical so just scroll over to find your name. Please make sure you are on your OWN SHEET so you don't screw up anybody else's data.

I'm leaving everyone's tab open for now. I think that will provide accountability. At the same time I know some people want to be private, if you do, make a copy of your page - put private notes on your own copy and public notes on this doc.

If you need good examples of entering data. Look at the 5 examples I have posted. These were taken from a challenge my gym ran a few years ago (including my own). You can see the details people put in - and the level of honesty. Its basically like a little journal. Some people even made a weight column, other people made a body measurements column.

Look, some of you have signed up for 30-45 days its a long time. I expect some cheat days and some fall offs for most people. Don't take it too hard on yourself, but also don't just let it become the norm. This is a marathon - nice and steady.

If you're out with your friends and want a beer one weekend. Do it, but just limit it. If your parents come to town and want to eat a pancake one weekend, do it. JUST MAKE SURE YOU LOG IT accurately. But remember the more strict, the better the results.

This is primarily an eating challenge so eating right is how you can get the most points. At the same time Paleo/Primal are more of a lifestyle than a diet so I included other ways to earn bonus points for yourself.
The scoring system is below (its pasted on the bottom of everyones individual tab also):

Meal Log Points:
3 points - 100% Ate great all day! no grains, dairy, or refined sugars (Primal may allow some dairy).
2 points - 95% Ate one “bad” item but didn’t derail. (a slice of toast with breakfast, a lollypop snack, or cheese on you bunless burger at lunch)
1 point - Mostly Paleo. Ate one bad meal but jumped right back on track for the next one. (had fries with the burger plus a beer or coke, or a bagel with cream cheese for breakfast).
0 points - Bad day. Off the wagon. Will get back on tomorrow.

Bonus Points:
1 point - Workout (did some type of workout)
1 point - 8+ hrs of sleep in a night
1 point - Intermittent Fast 8+ Hours

Enter everything for today including sleep. So the sleep is for what happens tonight and not last night. This confused people in my gym challenge. At the same time I try to update notes through the day so I dont have a lot to catch up on. Once you forget to log a few days it becomes a chore.


Enjoy and feel free to ask questions and use this post as a support group.
I will make a tab for every day of this week so you can add your thoughts and notes and get some dialogue.

had a great blue apron day. fennel 'pasta' with kale. pretty tasty.

making a lamb stew for dinner, meat, tomatoes, other veggies and spices. can't wait to make it.

walked hella lot over the weekend and sunday did an arm workout at the gym with the mister.

i'm SORE!

but feeling good.

it seems as if the intermittent fasting is harder than going Paleo; is that the case? And for the record, I am not going Paleo myself because I can't rid myself of eating Ezekiel bread and greek yogurt at the moment.

if i don't eat enough for my last meal, i don't have enough to tide me over into the morning when i'm awake before my first meal.

i sometimes need to force myself to eat more than i have on my plate because i'm simply not that hungry.

the only thing with paleo that is frustrating is not being able to have a graham cracker or popcorn when i want it.

usually when not doing this challenge, i tend to count calories (sorta) where i can still have bread or a soda, i just factor it into my daily caloric intake and coast along.

how's IF going for you?

>how's IF going for you?

The first two days were hard, but after that, it's been smooth sailing. Most of the days I don't even drink water during the fasting period. The last hour/30 minutes from breaking the fast is hard at times, but the key is to stay busy and not get occupied with any feelings of hunger. I don't have any dietary restrictions like you do with Paleo, so you have it much harder than I do.

great workout last night in the dark of post daylight savings.

couple more weeks, then i merge into something else.

lamb stew was excellent last night. would have been great over some rice or couscous but next time when i'm not on this paleo.

hope everyone's doing well and maintaining!

I miss rice way more than i thought i would.

>would have been great over
>some rice or couscous

and "0" for IF, lol. I'm drinking coffee right now with Sugar in the Raw and Chocolate Coffee Mate. It's gonna be alllll bad, Earth.

as long as you get back to it the next day you should be in good shape. You gotta live.

treat yo-self!

had a salad or something to go along with it.

now i'm sitting here kind of nibblish. but i'll wait to eat at one.

*drinks more water*

doing a trial run at boxing/kickboxing tonight, i'm gonna need ALL my strength for this.

and i've noticed that because i wasn't sitting idle at my desk that i haven't been hungry nor bothered for food.

will have the last of lamb stew for lunch with a salad and an apple.

pear for a snack.

bootcamp tonight

maybe chicken meatballs for dinner with a salad, unless i have some other dinner plans.

be well y'all

I saw great results

the IF was a big help

I'll still stay mostly to the Paleo diet

but the 30 days was the challenge for me

and I'm happy with the results

I may do a couple of weeks between Thanksgiving and Christmas

before my birthday weekend.

Then back on starting that Monday into Thanksgiving.

I wanted to be more consistent with the IF

but it was too hard with time zone changes

fall/winter is my busy season

so I might have to revisit the IFs in the spring/summer

it at least.

the IF thing i had been doing previous and will probably stick with that. may even keep one meal paleo and for lunch or something keep it healthy but not sloppy.

a little sleepy today, but this coffee will help me through.

bootcamp was cancelled last night due to rain. and going out tonight so kickboxing is going to get my all tomorrow!

keep up the good work yall!!

protein, vitamins, whatever.

>protein, vitamins, whatever.


MetRx protein powder, Green Vibrance greens powder, and fish oil pills.

i need to get on the fish oil, pronto.

i feel like i need more - what other recommendations do yall have for me?