5/2/2018 Stats: 5'8", 41 years old, 28.3% BF 168 lbs Goals: down to 15% BF by 1/1/2019. Simple standard by 1/1/2019. These are ambitious goals. I am hoping that they will not contradict one another; I'll have to assess that as I go. I will take my BF % and weight in 6 weeks for my current training cycle (3 days per week, S&S variable load and volume). Proposed methods: I am partial to IF (18:6 or 20:4, and sometimes full 24 hours) simply because I like how I feel during the fasting time. If I'm honest with myself, I feel like right now I'm landing more in the IIFYM (If It Fits Your Macros) combined with fasting. I've reached a point where I am not going to be too rigid about particular foods, but I plan to focus 80% on whole foods. I will probably experiment with S&S training times and days, i.e., training on fasting days, non-fasting days, timing, etc... Now on to the food! The proteins and carbs below are really estimates based on palm size. Fasted from 7:30 PM to 4 PM today. 4 PM-Broke fast with 10 oz bone broth and 2 tbls of apple cider vinegar. 4:30 PM-6 oz of shredded pork, 1 oz of corn chips, 8 oz blackberries. 5:15 PM-1 oz penuts 5:45 Chicken Tikka Masala. Two servings brown rice. 4 oz chicken. Base was tomatoes, onions and peas. Took the family to Dairy Queen to celebrate school event. Small Turtle Blizzard (610 calories). Felt good and focused during the fasting window. Will try to make the bone broth a habit when breaking the fast. Nice way to ease back into food.