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John Sundberg

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Fat Loss Challenge – Day 5

Jan 6, 2020 ·

20:4 intermittent fasting (20 hours no eating, 4 hours eating) still seems to be working well, even on a Barefoot Fitness + Swim day.

Sleep

8h 7m

Morning weigh-in

180.8

Day 1 morning weigh-in: 182
Yesterday’s weigh-in: 179.6

Exercise

Morning maintenance routine: McGill Big 3 (ab curl-ups, bird dogs, and side planks), 130 deadbugs, and Original Strength Reset.

Barefoot Fitness: Multiple rounds of split-stance KB press (53, 62, 71), goblet squats (71, 80, 90, 106), swings (9 x 10 @ 106), pull-ups, split-stance band row, KB waiter’s walk (62), rotational ball slams (35), band pull-aparts. After the workout: 5 dragon flags, 5 front lever progressions, 1/1 get-up (80).

Swimming: 55m, 1,600 meters, backstroke workout.

Treadmill desk: 1h 10m

Food

1:40 PM

Porcupine meatballs, carrots, broccoli, sweet potatoes
Porcupine meatballs, carrots, broccoli, sweet potatoes

3:20 PM

Blueberry Peach Protein Super Shake
Blueberry Peach Protein Super Shake

3:55 PM

Chicken thighs (2)
Chicken thighs (2)

6:00 PM

Chicken thighs (3), sweet potatoes, broccoli, avocado
Chicken thighs (3), sweet potatoes, broccoli, avocado

7:55 PM

Apple pie and decaf coffee at Perkins. This wasn't planned, but it sure was good!
Apple pie and decaf coffee at Perkins. This wasn’t planned, but it sure was good!

January 2020 Fat Loss Challenge

Ride

Days I've ridden a bike in 2016 when I could have driven a car (recovering from knee injury):
29
2015: 23
2014: 166
2013: 185
2012: 194
My Strava profile

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