162.4lbs 7d 162.9

Sleep at 10:30pm last night. Up at 6:05 am. 7:35 sleep.
30min Treadmill ; +25lb pack

videos of Florida Real Estate.

Red Sorghum: p100.

Working on building up my macro's spreadsheet for the foods I eat regularly.

163.2lbs 7d 162.9 Ordered a Eufy smart scale P1 and will start tracking body fat when it comes.

Today is a scheduled day of regular work.
Sleep at 12:00pm last night. Lazy bum, up at 7:00 am. 7h sleep.

45min at 3% incline, 4.8km/h is my standard speed.
+15 minutes alternating sprint and walk. Heart rate after the last sprint was 140. Not sure how this 180-age thing works, but my max is supposed to be 125bpm.
+15 min abs. Best workout in a long time as I have no pressure to "work" today.

45 min of videos of people waking up at 4:30am for one week and seeing how that goes. hahah. 15 minutes of David Goggins when I am doing my ab workout.

Red Sorghum: p130.

163.82lbs 7d 162.9

Sleep at 10:30pm at 5:30 am. 7h sleep.

30min Treadmill

30 min of on Autopaghy

Red Sorghum: p160.

162.8lbs 7d 162.8

Sleep at 11:00pm at 6:30 am. 7:30h sleep.

35min Treadmill
15 minutes upper body
35 common mistakes for fatburning

Red Sorghum: p190.

162.6lbs 7d 162.7
according to my new eufy scale.
19.6% body fat. Friday (today) is fasting day. 0 calories. My goal is to do a 60h fast on Easter Friday-Saturday 2022.

Sleep at 11:00pm at 6:00 am. 7h sleep.

1:01min Treadmill 5km. Heart rate at the end was 120 bpm.
videos on how to lose fat and meal planning. This is my next step.

Red Sorghum: p210.

161.3lbs 7d 162.6

19.6% body fat. Ended my fast at 2pm today.
the personal software that comes with the eufy scale says everything is normal except that my bmr is low, and my visceral fat is high at 13.0. I dont know what the scale is, but the normal range is supposed to be 0-10 for the viceral fat.
For bmr, it says that i only need an amazingly low 1346 kcal for maintenance. I thought I was 2000 or so and if I could stick to 1500kcal/day, I would be losing weight. I have to drop my intake way down.

Sleep at 10:30pm at 5:30 am. 7h sleep.

30min Treadmill
videos on fatty Liver and how to raise your metabolism.

Red Sorghum: p240.

163.5lbs 7d 162.8

Sleep at 11:00pm at 6:00 am. 7h sleep.

30min Treadmill +25lb pack.
Videos on Jordan Belfort

Red Sorghum: p270.

Standard rule of thumb is 220 minus your age.
Another is 208 minus 0.7 times your age.
Another is 206.9 minus 0.67 times your age.
Another is 208 minus 0.8 times your age.
Work your butt off for 30 minutes straight at an increasing intensity and check your heart rate at the end to personalize it.

Thanks for the clarification. I will work out harder now and not fear so much. Max is say 170. Heart rate for fat burning is 120. or 70% of max.

163.3lbs 7d 162.9

Sleep at 10:50pm at 6:05 am. 7h 15 sleep.

30min Treadmill 10 minute abs. Felt very tired this morning.
Videos on fatty liver and how to repair it.

Red Sorghum: p300.

161.8lbs 7d 162.7

Sleep 10:30pm up 5:20 am. 6h50m sleep.

30min Treadmill 5 minutes Alternating sprint/walk.
10 min Videos on abs. 25 min on motivation by Jim Rohn.
Lots of work. Lots of reports and emails to grind out and I want to get started early. I am trying to get motivated to give a sustained high performance all day and not slack off.

Red Sorghum: p330.

162.2lbs 7d 162.5

Sleep 10:30pm up 5:30 am. 7h sleep.

30min Treadmill +25lbs 10 minutes Abs.
videos on motivation Jocko Willink

Every day I take a shower after my workout. I end with 2 minutes of as cold as my shower allows. The first 30 seconds is really shocking and hard to do but it gets easier around the 2 minute mark. It is sort of like my workout. Sometimes I start and have my eyes closed for the first minute on the treadmill.

Red Sorghum: Finished.

How about posting a chart of your progress over time.
Include body weight, sleep hours, fat %.

Will work on that and post it.
I am waiting to see you start your log...

162.4lbs 7d 162.4 19.8% body fat

Sleep 10:30pm up 5:30 am. 7h sleep.

40min Treadmill
videos on Lewis Howes interviewing Dr. Steven Gundry on how to extend your life.

Managing Rental Properties by Brandon Turner: P20.

162.4lbs 7d 162.4 19.8% body fat
Today is another fasting day.

Sleep 11:15pm up 6:15 am. 7h sleep.
Had a late meeting with my Mortgage broker at 8pm, which required me to work on emails to my accountant later than I wanted to.

50min Treadmill
videos on losing fat.

Managing Rental Properties by Brandon Turner: P40.

160.2lbs 7d 162.3 19.3% body fat
oatmeal with a scoop of protien powder and steamed broccoli for lunch.

Sleep 11:00pm up 6: am. 7h sleep.

60min Treadmill at 3% grade
first 30 minutes was a bio on the TV of Ariana Huffington. This is interesting because last night I was going over a major decision that I have to make soon. I could play it safe or take a fairly large step out of my comfort zone and get to the next level of my financial journey. So I was dreaming about how the step would play out if I took the leap.
....
The key bit of info of the bio of Ariana Huffington was that she did not start the Huffington Post until she was 55 years old (same age as me now). Her description of that point in her life was.. Sometimes you just have to Jump. She turned her 1M investment and sold her news empire some short 5 years later for 300M.


Managing Rental Properties by Brandon Turner: P60.

162.0lbs 7d 162.3 19.8% body fat

Sleep 10:00pm up 5:45 am. 7h 45m sleep. Woke up well rested.

60min Treadmill 5.25km heartrate at end 128bpm.
1h of watching mulligan brothers motivaiton

Managing Rental Properties by Brandon Turner: P80.

162.6 lbs 7d 162.0

Sleep 10:15 pm up 6:30 am. 8h 15m sleep.
Today is Thanksgiving in Canada so I slept in. Woke up well rested again.

30 min Treadmill heart rate after 3 min 122 bpm at end 128 bpm.
+15 minutes alternating sprints and walking. Heart rate at end 134 bpm.
Was sunny out so..
+30 minute walk outside on a walking path.
45 minutes of video Lewis Howes interviewing Shawn Stevenson

Managing Rental Properties by Brandon Turner: P 100.

161.3 lbs 7d 161.9 19.6% fat

Sleep 11:15 pm up 6:15 am. 7h sleep.

30 min Treadmill
video on what to buy to make yourself happy.
1) experiences
2) gifts/things for OTHER people
3) time (things to avoid frustration)

material possessions is not on the list (other than if it saves you time)

Managing Rental Properties by Brandon Turner: P 120.

161.1 lbs 7d 161.7 19.5% fat

Sleep 10:20 pm up 6:00 am. 7h 40m sleep.

60 min Treadmill 5.12km
Lewis Howes interviewing Mel Robbins on taking action. I use the 3-2-1 method to wake up in the morning all the time.
Was planning to only go 30 minutes.. but had to stay on and watch William Shatner go on the Blue Horizon space ship into "Space"

Managing Rental Properties by Brandon Turner: P 140.

162.4 lbs 7d 161.7 19.9% fat

Sleep 10:30 pm up 5:30 am. 7h sleep.

40 min Treadmill
Video on 5 exercises to improve running and reduce injuries.

Managing Rental Properties by Brandon Turner: P 160.

160.9 lbs 7d 161.5 19.5% fat Today is a fasting day.

Sleep 10:30 pm up 5:30 am. 7h sleep.

45 min Treadmill
Video Lewis Howes interviewing Jordan Peterson

Managing Rental Properties by Brandon Turner: P 180.

159.1 lbs 7d 161.3 19.2% fat Ended fast at 1:30pm
Sleep 10:00 pm up 5:10 am. 7h 10m sleep.

60 min Treadmill
Video Dota International semi finals.

Managing Rental Properties by Brandon Turner: P 200.

160.9 lbs 7d 161.2 19.4% fat
Sleep 10:30 pm up 5:50 am. 7h 20m sleep.

60 min Treadmill; 5km.
Video Dota International finals. Congrats to the Russians. Team Spirit.
$40 Million USD prize pool, First place won $18M. That is pretty amazing.
I used to play this game 10 years ago. I was never any good since my reflexes were already pretty slow compared to the players 25years younger than me.

I will say this about exercise. Just knowing that I have to post gives me a little bit of an extra push. I used to never do more than 30 minutes on the treadmill in the first 6 months of this year.

Managing Rental Properties by Brandon Turner: P 220.