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John Sundberg

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Fat Loss Challenge – Day 7

Jan 8, 2020 ·

I opened the 20:4 window up a bit so I could eat a late breakfast yesterday, and also had a piece of apple pie while meeting with Jordan, Drew, John, and Ethan at Perkins, and still lost another half pound. Back to 20:4 for the next few days, I think.

Sleep

7h 24m

Morning weigh-in

176.8 (down 0.6 pounds from yesterday)

Day 1 morning weigh-in: 182
Yesterday’s weigh-in: 177.4

Exercise

Morning maintenance routine: McGill Big 3 (ab curl-ups, bird dogs, and side planks), 140 deadbugs, and Original Strength Reset.

Barefoot Fitness: Get-ups to get started, 2/2 @ 71, 1/1 @ 80. Then a Quick and the Dead format with band resisted swings (62, 71), lateral heidens, rotational med ball slams, ring rows, and alternating jump lunges. Finished with one minute of center plank. After the workout: 10 dragon flags.

Swimming: 54m, 1,600 meters, backstroke + IM workout.

Food

1:20 PM

Tomato beef vegetable soup
Tomato beef vegetable soup
Paleo chicken tenders, paleo honey mustard sauce, green beans, broccoli
Paleo chicken tenders, paleo honey mustard sauce, green beans, broccoli

3:15 PM

Blueberry Peach Protein Super Shake
Blueberry Peach Protein Super Shake

5:25 PM

Chicken breast, baked potatoes, green beans, carrots
Chicken breast, baked potatoes, green beans, carrots

7:45 PM

Apple pie, decaf at Perkins. This has to stop!
Apple pie, decaf at Perkins. This has to stop!

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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