Day 1 of 30
2026-04-20.
Wt: 167.5
Steps 20,167
Norwegian 4x4

Water 2 gal: Completed
Reading: finished a bunch of books, including a gold mining guide in British Columbia. Currently reading The Odyssey by Homer
and Tools of the Titans by Tim Ferris. Jumping around to read what other successful people do and think (routine etc.)
Macros: 118g protein - Calories 1730. No set diet. Will try to keep under 1700 cal, and over 120g protein but no guarantee.
On May 19 I expect to have to do a 0 cal, 0 protein, 36h water fast to hit my goal.

Day 1 of last 20 Leaving on June 13 for vacation.
2026-05-23.
Wt: 169.0
Will be doing strict 1500 calories and 4hours of exercise/day for last 20 days.
Did weights 28 out of the last 30 days. I can feel my chest and shoulders are bigger.
Wife says she can see a difference. Goal is to be able to wear a white linen button down shirt with shorts and sandals on the pool deck.
Steps 23,491 Have been doing 3h/day + weights + stretch. no days off for last 30 days.
Trying to get 30k steps per day. Takes around 4h... did a few of those in 1 session 4h straight, but
ended up with hot feet and bad blisters. Have to break it up into multiple sessions.
Still drinking 3800 ml of water per day. I have totally adjusted and usually drink about 2000 by noon now.
Finished reading the Odessy. Reading Discipline is Destiny by Holiday.

This week's results. I believe the non fat mass now, gained back all the muscle I lost in first 3 months.
Looks good compared to the first Scan. No scans planned but will probably do one in August to keep myself accountable.

Day 2 of last 20
2026-05-24.
Wt: 167.9
Chest Day
30,130 steps
1 gallon of water.

1476 calories
155g protein

well...20 days of 30k steps & less than 1500 cals should help with the weight loss

hope it goes well

Thanks

Day 3 of 30
2026-05-25.
Wt: 168.2
Steps 30,328
Abs Day

Water 1 gal: Completed
1551 calories
163g protein

Those are 4 egg whites.. no yolks. My diet is all protein, with an apple or
pear thrown in here when I need some fruit. Almonds (snack/not shown)

How's this kind of diet working for you as is - not for weight loss - how do you feel/ recover

from Jan 1- Mar 15 it was 90% weight loss.
Mar 16-April 16 was weights 90% putting back muscle. did squats, bench, shoulders, (large muscle groups) and abs.
April 17-May-18 or so was also weights 75% putting back muscle. 15% Cardio improvement, (Norwegian 4x4's bench, an pulldowns.)

Goal: April 17-May 18 was originally to lose weight and get down to 160 lbs. but I didn't think I was strong enough.
My secret goal was to be able to do 3 clean pullups by May 18. Did not happen. Quickly ramped up my pulldowns and ended at 8 reps at 140 lbs.
Need +160 lbs. .. no chance. ... yet. can do 0 at 165.

The current diet IS 90% weight loss and 10% toning. I messed up the dates and am leaving for a 10day cruise in Eastern Med on June 13 .
So I have 18 days left on this diet. I am toning up shoulders, chest, arms and abs. Not trying to build muscle. Vainly trying to be able to
pull off a 60y old in shape guy who can wear a white linen button down shirt.. (unbuttoned), tan shorts, and sandals on the pool deck.
From what I understand, If I keep loosing fat, that will help me to expose my abs more. I am still looking for those abs... the name of my blog.

1530 calories is my BMR and the 4 hours of daily walking with some weights mixed in is supposed to be around 1k calorie burn. If that is
7k calories = 2 lbs per week.

I feel good. Never hungry because it is all protein, BUT if it is late and I am still on my computer, I do feel a nagging urge to eat something.
I get in bed around 10pm read before bed and get up at around 6am-6:30, so I am well rested.
As long as I post here, I will stick to my diet and other weight loss goals. 2+2 is my accountabilty partner.

Two days ago I had a dream about a girl I worked with 35 years ago. I saw her about 18 months ago after not being in touch for 30 years.
In my dream, she was fat and had grey hair like she was when we had lunch 18 months ago. In the dream, we started working out at the gym
and she got thin like she was 35 years ago.
I had a feeling that something happened to her when I woke up, so I looked her up on the internet and found out that
she died 6 months ago. She was 56!

Since I am semi retired, I have lots of spare time to completely focus on health. That dream reaffirms my commitment to put
attention to fitness and improving my longevity in the #1 spot on my list of things to do. As an aside, my dad died at 75. so I figure I have
15 years to go and anything past that is a bonus.

My Costco Protein Haul today
Blueberries, Pickles and 90cal fudgecicles, not included.

Day 4 of 20
2026-05-26.
Wt: 166.2 Stopped eating sugar 3 days ago, so I think I finally flushed
all the glycogen and excess water out. Probably 1.5-2 lbs.
Sad that as soon as I go on vacation and eat one cookie, I am going to hold on to that water like a dried up sponge.
Steps 30,671
Arms Day

Water 1 gal: Completed
1440 calories
147g protein

Good deal on Costco Eggs. That is CDN so $7 US/30 eggs. Will be eating 4 egg whites/day for lunch for a while.
Portioned up the Lean Chicken breast/ground beef/ and steak.
Kirkland Protein Bars taste 4/10. Will go back to my old bars if they have them.

Day 5 of 20
2026-05-27.
Wt: 165.5
Steps 30,865
Shoulders-Back Day

Water 1 gal: Completed
1470 calories
157g protein

Kirkland Protein Bars taste like someone took a scoop of protein powder,
added some water and chocolate chips, then put it into an air fryer till it dried out to the
consistency of a soft cookie. Lowered my rating to 3/10.

When I started 75 hard, drinking water was my biggest challenge.
Now I have no problem. I have 2 litres down by 10-11am.
I usually take about 5 litres of fluid every day now. 3800ml water + 1200ml 'other'
other = some combination of 500ml protein shake, 250ml protein latte, 300-500ml black coffee, 500ml spinach protein smoothie, 355ml diet pop.

Shoes Photo, Time to upgrade my shoes.

Day 6 of 20
2026-05-28.
Wt: 165.5 (same)
Steps 30,550
Chest Day

Water 1 gal: Completed
1460 calories
158g protein

Felt super tired this morning. Even after first 30min on treadmill, I felt heavy and
did not want to keep going. I put on some Motiversity youtube videos and kept going.
Double progress photo today. Fist one with the lighting from the side. Had to switch hands
so I did not block the light with my arm.

Day 7 of 20
2026-05-29.
Wt: 165.5 this morning (same-same)

today is Abs day. Planks, crunches, bicycle crunches, russian twists. Cramped several times near the end.
Water 1 gal: Completed

Yesterday's steps 30,544
Yesterday's diet
1630 calories
161g protein

Still felt tired today, but not that heavy feeling like I just woke up.
Upped to 5 egg whites today. Protein is way up. (will show on tomorrows numbers)
I figure if my protein is 1/10 my total calories I am doing ok.
Just starting to see the faintest outline of a 4 pack abs.

Day 8 of 20
2026-05-30.
Wt: 165.3

today is arms day
Water 1 gal: Completed

Yesterday's steps 30,442
Yesterday's diet
1576 calories
174g protein

Felt excellent today. did 28k steps by noon.
Two days ago was a -5.. ended at -4 (my energy level rating)
yesterday started at -2 and ended 4h workout at +2
today .. started at a +5 and ended at +6

Day 9 of 20
2026-05-31.
Wt: 164.4
Shoulders day today

Water 1 gal: Completed

Yesterday's steps 31,632
still working out 4h/day

Yesterday's diet
1386 calories
166g protein

Day 10 of 20
2026-06-01.
Wt: 164.9
Chest day today

Water 1 gal: Completed

Yesterday's steps 30,093

Yesterday's diet
1630 calories
186g protein
Started trying to do 30k steps on May 15, .. ended up with big blisters... fixed them. Started again on May 23.
816K steps in May.

Day 11 of 20
2026-06-02. Slept 9h last night.
Wt: 163.3 Getting Close. Need 2.5 more lbs in 9 days. gonna be very tight.
Chest day today

Water 1 gal: Completed

Yesterday's steps 31,229

Yesterday's diet
1500 calories
179g protein