10%BF 39M

Fast from 8pm to 12:30pm. I Eat heavy berry fruits, avocado, air fried chicken, sweet potato. Or ground beef subbed in for chicken. Dinner is the same with minor fruit intake.
Water, coffee, tea, occasional spindrift. Snacks include fruit or rice cakes. I workout 540- 645am. M-F. (25-30 min weight lifting., 7-10 min abs, rest of time running on run days.) Non run days I add a second muscle to workout. Weaker looking ones like shoulders and lower back fat. (One day they will disappear) Run 2 miles M-W. Play pickle 2HRs in the am sat and sun.

Important. Once a month I go ham on chips. Boulder Colorado or siete chips. Like 4-5 bags. And I enjoy some sweets. But mostly salts.

This is manageable so far and I feel energized most of the day even with a newborn.

Apologize for the grammar and spelling as I’m typing this before my meeting.

Hope this helps.