I Turned 55 a month ago. On my birthday my 7d.a.wt. was 166.77 lbs. I have lots of financial, education, and fitness goals, and thought I should start posting to give myself an extra boost.

Since I am up there in age, I am not trying to build muscle to look good for the ladies. I have been studying health and longevity for a while and so i thought it would be better to set an alternative goal. If I end up looking better that is just a bonus.
The actual goal is to become more healthy. By that I mean.
Eat better, get a good night sleep, exercise regularly, lower my weight and keep/gain a bit of strength.
I will give more explanation of those goals as time goes on.
At the top of my list is to lose enough body fat/weight to see a six pack. I am sure I do enough ab exercises to actually have abs, but it is hidden under a layer of fat.
I have been tracking my weight and exercise daily since January 1 and will post my morning weight and 7 day average, (7d.a.wt shortened to 7d) which I use as my actual weight. When you see my diet, you will know why.
I am sure this log will change over time, but as it may be interesting, I will post about all the things that I am doing to get my health in good shape.
See you at the other end.

6.75h sleep
163.2lbs 7d 163.6
30 min treadmill
10 min upper body.
Brothers Karamazov P470


Sleep at 10:40pm last night. Up at 5:25 am 6h-45 sleep.
Up at 5:25 is good for me. My goal is to get 7h and eventually be up at 5am.
Up at 5am would be excellent, I have only done this one time this year
My alarm clock is currently set for 5:25am
before 6am is good
before 6:30 is fair
after 7am is poor.

Watched video on keto diet and a video on Dostoyevsky (the author), while on the treadmill for 30 minutes.
Did 10 minutes of upper body weights.

have you thought about getting a fitbit/other wrist worn sleep analyst? it's been an eye opener to me how much awake time I have during what I used to think of as a '7 hour sleep'

How tall are you? Whats your percent body fat?

I think you gotta be on T past 50, if you want to have abs. Look at my man floppy, 5'10 135 and not an ab in sight. Rivertilt the same.

I welcome all comments and criticisms.
A few reasons I am posting here
1) I used to post my goal logs on Bigger Pockets but even with a pro account they for some reason removed that feature as of September 1.
I do have a Brownline Daytimer which I have used for the last +20 years to keep my schedule. This year, I have kept my exercise log and wt at the top of the page every day.
2) Posting in the open will improve my compliance. I have had no issue with daily exercise, but I do have a very hard time dropping pounds. I hit a plateau around 165 and have not been able to make a serious crack in that.
3) I wanted to have a good friend also post his log. He is much younger and is bulking and trying to hit a 315 bench press. He was supposed to be finished by Sept 10 or so and was going to cut, so I encouraged him to post. If you read this Mike, I want to see you start your own log/blog/posting.
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No Fitbit right now. I may consider it in the future. I am not overly tired during the day and am mentally sharp until around 8-9pm.
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I am 5'10" and have no idea what my body fat % is. I have not been to the gym with a fat composition scale in 24 months. Fortunately I have been successful in RE and investing over a period of time and have created a decent set up for myself. I have a treadmill and some weights in my basement entertainment area with a large screen projector tv that I can send you tube videos to.
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I will read floppy's log and see what I can learn. I will not be taking any drugs or Testosterone other than maybe a Tylenol and/or Ibuprofen . I will take a vitamin supplement or some whey protein if necessary.
After you hit 50, your mindset changes to thinking about how can I hit 80 and be as mentally and physically fit when I get there. I have 15 years to go on my new business plan started 4-5 years ago, so I need to be able to handle regular business stress and stay mentally fit.

6.75h sleep
163.4lbs 7d 163.43
45 min treadmill
10 min abs
Reading: Brothers Karamazov P490

Sleep at 10:25pm last night. Up at 5:10 am 6h-45m sleep. I woke up before the alarm. Was not tired and decided to get up. Had a good meeting with my mortgage broker and financial advisor yesterday so I am in a good mood.

Watched 15 min video on Stoicism; 30 minutes of video on diet and proper form for lifting.

I think I'd have a chance if I didn't like peanut butter and potato chip sandwiches so much

Sleep at 10:25pm last night. Up at 5:35 am
7h10m sleep
163.2lbs 7d 163.43
30 min treadmill wearing a 25lb pack
10 min upper body
Reading: Brothers Karamazov P520

Watched/listened to 30 min of David Goggins while on the treadmill.

Intermittent fasting is part of my regular schedule. I do not eat anything (no calories) from roughly 9:30pm until 2pm in the afternoon. My body is well accustomed to only having coffee and water until around 2pm every day. I sit at a desk 80% of the time for work and the other 20% is usually driving to and from a site, so I only need to be mentally sharp.

I started reading floppy's log. Got thru about 10 pages of 50 pages of logs. I like his style. Mostly dry facts. Zero complaints. With small snippets of background, just enough to see there is a real person there. I have not been tracking any of my macros the way he does, but should if I am serious about losing weight.

I thought for sure that was a typo but nope, this food is real.

Not surprising, britain and its colonies by far has the worst food in the planet. Followed closely by Germany.

sex god is still a sex god tho. when you know you know

When are you doing your cardio workout? With intermittent fasting is there a best time for cardio?

10 min of upper body workout seems insufficient. Are you using dumbbells or some all in one machine?

The realities of natty training are sobering. Also, I am 49 not 50 . (50 next month, though.)

Good luck, OP; sounds like you're going about things reasonably in a way that works for you. I'll be following.

Sept 16, 164.4lbs 7d 163.6
7h 15min sleep
40min Treadmill at 3% grade
Karamazov P550
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Sept 17
Sleep at 11:00pm last night. Up at 6:00 am
7h sleep
164.6lbs 7d 163.5
30 min treadmill Working on site today and had to leave early.
Reading: Brothers Karamazov P580

Watched/listened to 30 min of how to lose body fat. while on treadmill.

I Tried logging on yesterday and found the website was not working. Was
that just me? So I was thinking to myself has 2+2 died forever?!? Saw Mason sold this side of the business and maybe the switchover is not going so well.

Anyhow, I was just about to go cook some broccoli and chicken breast, but then only if 2+2 is not working. If it is up, then I will explain my 7d weight. It is fixed, Ya!

As part of fasting, I have added full day fasting as part one of the things I do to be more healthy. It comes from watching videos on leaky gut, ketosis and autophagy and other benefits of fasting. ie zero calories for a whole day. Usually I go 40h without calories. 10pm.. next day (today) no calories and I will not break my fast until around 2pm on the 3rd day. The only thing I have during that 40h is black coffee and Water.
This usually puts a big dip in my weight right after a fast so I record the 7d wt to remove the dip.

I work out at 6am usually and try to be off the treadmill by 6:30am unless it is the weekend. I am in Vancouver and watch the Stock Market opening at 6:30am. I have 2x 15lb dumbells
My upper body and abs workout are in no way trying to put on muscle. Right now , age 55, I am thinking loose less. I did Deadlifts,Squats and Bench press maybe 15 years ago. Wrecked my back and slept on the floor on a 1" pad for 10y. I still sleep on the floor for my back but now I have one of those 4" memory foams. I am not looking to set any new records, just keep my body in shape and loose a few more pounds.

162.0lbs 7d 163.4 0 calories yesterday. Not hungry or tired this morning.
Sleep at 10:25pm last night. Up at 5:35 am
7h 10min sleep
42min Treadmill- 30 min at 4.8k/h (fast walk) 12 min alternating sprints and fast walk.
Heartbeat during the 30min is 110-115.
I thought to myself that is pretty sad, but then I did the calculation of 180-age = 125bpm max ?!?! really! and 113 is 90% of my max.
During the sprints I was able to get my heart rate up to 150bpm, but for only the immediate reading right after i stopped. 2 minutes later, my heart rate was down to 126bpm.
Watched 40 minutes of Primal Blueprint : Mark Sisson (65y old and healthy living)

Reading : Brothers Karamazov P580

One of the weird things about the pandemic is that it is way easier to have a regular schedule. Two years ago, I would be going out evenings to dinners, a movie, the casino, visit friends or watch tv.late in the evening. This would always put me into +-12pm for sleep time and up at +-7:30. It was also much more difficult to track my food intake. As of Jan 1, 2021 I made a concerted effort to give up all that unproductive evening time 1.5-2h of relax time for a more productive morning routine.

162.2lbs 7d 163.3
Sleep at 11:05pm last night. Up at 6:20 am
7h 15min sleep. The alarm is set for 5:25. I swear I only remember pressing the snooze button 3 times.
60min Treadmill- with 25 lb pack. at 30 min heart rate was 108 bpm.
at 60 min heart rate was 120 bpm. The two goals are to do a minimum of 200 calories of fat burning exercise every day and the other is to vary the exercise so that it does not become the same thing over and over.

Watched 20 minutes of some guys log of doing 25k steps per day for 7 days. His 25k steps equates to roughly 19.5km.
20 minutes of video on gratitude; Denzel Washington "Say thank you". Get me fired up to actually do work today. 20 minutes of Motiversity. Eric Thomas and Coach Pain.

It worked. Completed 2 work reports, 2 h each, and one personal work report to investors 40 min.

Reading : Brothers Karamazov P610

162.0lbs 7d 163.1
Sleep at 10:35pm last night. Up at 5:30 am
6h 55min sleep.
30min Treadmill- 10 min abs.
Watched a Joe Rogan interview of Mark Sisson

Reading : Brothers Karamazov P650

163.40lbs 7d 163.1
Sleep at 10:25pm last night. Up at 5:10 am
6h 45min sleep.
45min Treadmill- 10 min upper body.
Watched 45 minutes of losing fat 101. I am guessing I am around 25% body fat and want to get down to 15%

Reading : Brothers Karamazov Finished

163.40lbs 7d 163.14
Sleep at 10:25pm last night. Up at 6:10 am. Forgot to set the alarm
7h 45min sleep.
35min Treadmill
Watched 15 minutes of what to eat to lose fat, the rest was the stock market open.

Reading : Red Sorghum (fiction)

163.6lbs 7d 163.0
Sleep at 11:0pm last night. Up at 5:45 am.
6h 45min sleep.
30min Treadmill +25lb pack
Watched 10 facing adversity. rest was the stock market open.

Reading : skipped reading yesterday

163.8lbs 7d 162.9
Another fasting day. This is my 10th time of full day fasting. This makes it 5 Fridays in a row. The others were more spaced out. My biggest problem is I eat when I am bored and I want to eat around 9pm and I am not even hungry. The good thing is that I usually end up sleeping a bit early on fast days.
Sleep at 11:0pm last night. Up at 6:25 am this morning.
7h 25min sleep.
30min Treadmill
15 minutes alternating sprint/walk.
Watched 20 min of whey vs casein protein and 20 minutes of other diet information.
Reading : Red Sorghum p30

I finally finished reading floppy's logs and I like the way he tracks his information. I need to add macros and fat %. I need to buy a new scale with the body fat% and I think I will start creating a list of say 100-200 foods that I know the exact macros from and stick to that.

If I think about it, my log should be similar but without any of the lifting.
I also know that i will never get a sub 1h 10k run anymore. Those days are long gone.

161.6lbs 7d 162.9 40h fast ended around 2pm today with steamed broccoli, soup and a protein shake.

Sleep at 10:15pm last night. Up at 5:15 am. 7h sleep.
45min Treadmill ; 15 minutes upper body

as I am involved in Real Estate, Watched several videos on Evergrande
Red Sorghum: p50.

162.2lbs 7d 162.9

Sleep at 10:30pm last night. Up at 6:30 am. 8h sleep. Nice!
60min Treadmill ; 15 minutes abs

videos of ketones and ketosis.

Red Sorghum: p70.