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

Start 151 Current 142 New BMR 1442 Food for the day planned: chicken breast w couscous, bone broth, org blueberries, tuna 662/1450 cal 90/144 protein

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.

50/100 push ups 100/100 squats 200/200 calf raises 4/5 workout : core & arms 4300/13000 steps 40/40 min sauna 3/3 cold immersion BFAST turkey sausage & egg white sandwich 230/1450 cal 17/144 protein

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.