580/1485 20.4/71 protein 3006/13000 steps 50/200 calf raises 50/100 pushups 50/100 squats 2/3 Cold Water Immersion 25 min/40 min Sauna Session 5/5 workouts Food: Homemade Biscuits and Sausage Gravy

I know this coming week doesn’t specify “no seed oils, added sugar dairy,” etc etc but try to carry that through. Make it a conscious decision to avoid those foods. Good job so far everyone! The next 2 weeks is where all the biggest changes will take place. 👏 stay in it, stay on track.

1237/1485 67.5/71 protein 13047/13000 steps 150/200 calf raises 75/100 pushups 50/100 squats 2/3 Cold Water Immersion 25 min/40 min Sauna Session 5/5 workouts Food: Lunch: Jerky, Greek salad, Fries, zero sugar coke. Dinner: Grilled Chicken, mashed potatoes, green beans. Celebrated my son's birthday today with a brownie and the zoo food was kinda crappy options.

1448/1885 86.7/71 protein 4785/13000 steps 200/200 calf raises 100/100 pushups 135/100 squats 1/3 Cold Water Immersion 25 min/40 min Sauna Session 4/5 workouts Food: Roast with potatoes, carrots, celery, onion, slice of sourdough bread. It's been raining all day so i haven't gotten very many steps in.

296/1485 15.5/71 protein 2290/13000 steps 50/200 calf raises 25/100 pushups 25/100 squats 2/3 Cold Water Immersion 25 min/40 min Sauna Session 5/5 workouts Food: Fried egg with 2 slices of sourdough bread with olive oil butter and coffee. Traveling today so might not get all my exercise snacks in. But will probably get steps in at the zoo and up and down the stairs at my son's apartment.