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graindart - Sunday May 13, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 171.5

My latest 4 week experiment comes to an end.  It was a successful 28 days and I'm glad to see it completed.

Set my alarm to wake me up at my normal weigh time around 6:45am this morning so that I could get a normal reading.  Saw 171.5 lbs and 17.3% bodyfat register on the scale.  The weight number has dropped over the past couple days and may either be a fluke or a new trend, who knows....  Either way, my new normal towards the end of this diet plan appears to be around 174, which is down from my "normal" of around 178 from a month ago.  The bodyfat % indicated on the scale has dropped from averaging around 19% a month ago to around 17.5% lately.

So I can say that the combination of diet / exercise over the past 4 weeks appears to have been successful in moving me towards goal.

Low Carb High Fat - I'm mostly ok with this type eating, especially the large nightly salad.  Although I really miss my popcorn and grapefruit.

OMAD - This part has been irritating me lately.  I'd really prefer to be snacking throughout the day.  It's not that I'm physically hungry, but I just like to eat.  

Surprisingly, I adjusted to the 2 above things pretty quickly and both are doable and sustainable at present without too much effort.  They're not my preferred methods, but they haven't had any big negatives and appear to be showing results.

The exercise plan has made me less happy.  I thought that switching to just 2 days per week of strength training would simplify things and it did in some respects.  However I hate the 2 hour per workout routine that I've got setup.  It just seems like a waste of my time when doing it for a 2 hour straight block each of those days.

I started the first couple weeks drinking mainly just water.  Then added in zero calorie pop just during meal time.  The past few days I've been drinking more zero calorie pop throughout the day.  Just drinking water is probably harder for me than all of the other self-imposed restrictions of this past plan.

Looking in the mirror, I'd still like to lose additional body fat, mainly around the tummy area.  I know you can't choose where the fat sheds from, but the tummy region is the only obvious area that I'm still not overly happy with.  The end weight number on the scale doesn't matter to me, but I've still got some extra chub I'd like to shed before feeling like I'm at a point of just maintaining. Ideally I'd like to get to the point of having a "6 pack" for once in my life. If that takes too much work, I'd probably be happy with a flat tummy that doesn't bounce on it's own when I move around. If I could just drop the layer of fat covering my abs, I think I'd be at a point to just start maintaining & trying to building muscle.

There are approximately 25-26 days until the cruise, effectively another 4 week plan.  I keep going over what to do today (Mother's Day).  Should I have a cheat day in between my change of 4-week plans?  It's Mother's Day and we're having the entire family over to our house for lunch, so would be pretty easy to go off plan.  Obviously I'm not doing OMAD today since we're hosting lunch.  I'm also not doing my 2 hour exercise block today either.  I think I'll probably try to remain low carb for the day.  Whatever happens today, I'll be on a new plan starting tomorrow.

So for the new 4 week plan leading into the cruise.  Since things appear to be progressing in the right direction at present, I don't see any reason for a huge shakeup.  I think I'm just going to tweak things to make myself feel "happier" at present.  I'm expecting to gain weight during the cruise, so can buckle-down again when I get back from that.  

New plan:
1. Continue LCHF the same as this past 4 weeks.  Although I'd prefer to eat popcorn and grapefruit several times per day, I think the LCHF is ok for now.
2. Relax somewhat on the OMAD if I feel like it on a daily basis.  Currently I've had some days in the afternoon where I really wanted to cave, but have mostly just made myself keep marching on.  I'll still initially plan on OMAD, but won't feel like I "have to" do it if I'm not feeling like it every day.
3. Pause the twice per week weight lifting plan.  I think I'll replace it with a less structured daily little mini-workout thing (15 minutes per day or something like that).  I realize that this may set me back somewhat on the strength progression, but it will contribute to my sanity.  Ideally I'd prefer to never just have to "exercise".  I'd much prefer just being active and having enough weekly fun things that included physical exertion that I wouldn't have to do the repetitive exercises in my house.
4. I'm reverting to drinking any zero calorie beverage I'd like at any time of day or night.  This just keeps me feeling "happy" and helps me cope with things.  Is it as healthy as drinking only water?  Not at all, but I enjoy them a lot and that's a good enough reason to drink them whenever I want during this coming 4 week plan.

So basically no major changes for this upcoming 4 week plan, just tweaks to make me feel better about stuff.  Right before the cruise I'll stop and re-assess whether these minor changes did anything to the progress I've seen in the last more structured 4 week plan.  If I still see progress in the right direction, this might be a lifestyle change I can continue with as I progress into maintenance mode sometime of the next few months.  If my progress stalls, I'll know to come back to the more structured plan that appears to have been worked over the past 4 weeks.

Progress as of today: 111.5 lbs lost so far, only 12.5 lbs to go!

bearcountrygg on 05/13/2018:
That is the beauty of writing things out here...it's easy to go back and look at past days...it lets us assess and reassess....we get feedback and new ideas to consider....and we are a friendly group.....I'm happy to be a part of a group that really does care and want to help each other...Enjoy your family day.....and you did great on your past 4 weeks......I'm sure making little changes will make the next 4 weeks even more enjoyable and productive.

happy-1 on 05/13/2018:
Lol. Are you going to manscape with Nair for the cruise to get great photos?

The 2h workout sounds like you need a really good podcast to binge on!

Donkey on 05/13/2018:
Make sure that the "tummy" isn't just extra skin. That's one of the things that I'm having difficulty discerning right now.

graindart on 05/13/2018:
From what I read it's mostly fat. From what I've read and watched on Youtube if it's just skin, it's like pinching the skin on the back side of your hand (not palm). Any thicker and it's fat attached to the skin.

Horn_of_plenty on 05/14/2018:
i also sometimes dislike the need to have to go to the gym to get moving bc i know that my usual routine doesn't include enough lifting and stretching to make me look the way i want to look - so i need the gym. if i don't plan my exercise, my daily routine def doesn't suffice.... but you do seem to have a little more exercise options...

depends how you want to look...the gym look is more balanced or a strength look that needs maintenance by continuing with the gym...well, if you don't do normal lifting in your day i mean.

graindart - Saturday May 12, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 174.0

Yesterday was completed successfully and today begins the last day of this 4 week trial.

Stayed up way to late last night (2am) and woke up at 5am.  Got up and weighed myself and saw an awesome number for bodyfat %.  Went back to bed and got back up at 8am.  Weighed myself again and saw awesome number for weight and good number for bodyfat %.  It's amazing that the scale & bodyfat measure can vary so much in the course of 3 hours when you're just sleeping.  My normal time to weigh is around 6:30am, so I don't know which measurement was more accurate for my normal time of day.  Doesn't matter, but the positive numbers on the scale help keep me motivated.

Will see my end of 4-week plan numbers tomorrow, which will hopefully even out so that I can get a decent analysis.  Will also decide on the direction for my next 4 weeks starting tomorrow.

On to conquer day 28.

Progress as of today: 109 lbs lost so far, only 15 lbs to go!

bearcountrygg on 05/12/2018:
Good job....sounds like the month was super successful.......I'm looking forward to seeing what you next plan is.

Donkey on 05/12/2018:
Maybe I'm getting ahead of myself here, but is your next 4-week plan going to involve more weight loss? Or do you feel that you've arrived?

graindart on 05/12/2018:
Still need to lose some body fat %. The end weight number doesn't matter to me, but I've still got some extra chub I'd like to shed before feeling like I'm at a point of just maintaining. Ideally I'd like to get to the point of having a "6 pack" for once in my life. If that takes too much work, I'd probably be happy with a flat tummy that doesn't bounce on it's own when I move around. If I could just drop 5 lbs off my tummy, I think I'd be at a point to just start maintaining & trying to building muscle.

Horn_of_plenty on 05/14/2018:
Congrats on a good number on the scale, as long as you haven't eaten yet for the day, i'd say the # is accurate!

graindart - Friday May 11, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 174.1

Day 26 done and successfully stayed low-carb.

Yesterday was long.  Had a lot of driving and a lot of work to do.  Drank a few zero calorie drinks early afternoon just to keep me awake.  

Thursday was my scheduled workout day, but it didn't happen.  With all of the work, it just kept getting pushed back.  At 8pm, I finally finished work for the day and decided I'd attempt the workout.  Started.  Got a couple sets in.  Quit.  This week has just been non-stop and something had to give.

Have another full day of work today, although it should be much easier as it's mainly just working in the office at the computer.  While it's boring, it's a lot better than driving for hours at a time.

On to day 27.

Progress as of today: 108.9 lbs lost so far, only 15.1 lbs to go!

bearcountrygg on 05/11/2018:
Congrats on staying with the program....I think you have have the low carb issue figured out.....good job.

Horn_of_plenty on 05/11/2018:
Missing workouts upsets me greatly as my progress stalls and many times i have to "catch up" to where i was...and when i miss like a week, many times it takes me a month to get back to where i was...depending on why i missed. like a vacation or being sick, both of which can be draining, it usually takes me awhile to get back up to the weights level i was using prior to the time took off....

anyways, lately i'm drinking more of the calorie-free too...

It's great you stayed on your diet plan. With exercise, if it's not a set plan, it tends to get put to the wayside. however, i guess making money is a good reason to skip the workout...to do your work. it's always a give and take!

Have a good day 27!

graindart on 05/11/2018:
I prefer not to skip scheduled workouts, but this past week I had extra unscheduled workouts anyways (softball practice, softball game, hiking, car show, etc).

Couple that with a higher workload right now and I'm just feeling a bit overwhelmed right now.

Donkey on 05/11/2018:
Hey, at least you TRIED, and that's great! How easy it would have been to say, "Ah tomorrow", but you tried and realized, this is not going to work for me today, and stopped.

graindart - Wednesday May 09, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 173.8

Day 24 completed successfully.

Yesterday went dirt biking (motor, not pedal) in the mountains with some friends for a few hours.  My energy level was good and the weather was perfect.

Stayed under calorie allotment, but would've preferred to continue snacking into the late night.

30 days until the cruise.  My bodyfat % isn't where I was hoping it would be by this time, but that's life.  This 4-week experiment ends at the end of this week and leaves just under another 4 weeks until the cruise.  Haven't made a firm decision on what the next 4 week plan will be, but leaning towards more of the same with a lower daily calorie intake.  I know that doing that would probably temporarily stall any muscle gains, but may help burn some fat.  I'll make a decision by the end of the week.

On to day 25, mostly just work today.

Progress as of today: 109.2 lbs lost so far, only 14.8 lbs to go!

horn_of_plenty on 05/09/2018:
Thank you for being a great motivator for everyone here!

Great job with calories and exercise. I think the great weather has a positive effect on energy levels..I've been feeling much better too.

I am interested to know what you decide on diet by the end of the week. I also feel that doing something similarly in line to what you are doing now would make sense for the remaining 30 days..I gotta say, these 25 days went SO FAST it's like you just started with day 1 yesterday...makes me think how easy it can be to try something for just a month, how quickly it'll pass.

for instance, i have an event to go to on June 10, like a month away. If i can stick to lower calories for a month, I'd be looking better by then...just one month, like you, if i just make a change for one month...! (for me the change would be a slightly lower calorie average of no more than 2000 per day and i'd do it by changing the type of breakfast i eat at work and when...yup, thank you for helping me just figure this out.)

graindart on 05/09/2018:
Good plan. Yesterday I was feeling good, but today I'm a bit sore and out of energy. I did break down and squirt a little no calorie flavoring in my water this afternoon in an attempt to just make it through work today. Hoping that I have some additional energy tomorrow. Otherwise my Thursday workout is going to be terrible.

horn_of_plenty on 05/09/2018:
Even if you don't feel up to a workout do it!

bearcountrygg on 05/09/2018:
My 49 year old son is sore these days after riding his dirt bike too......

Donkey on 05/09/2018:
Donkey is also very interested to hear of your upcoming diet decision.

graindart - Tuesday May 08, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 173.9

Day 23 successfully completed.

Yesterday was our first softball game of the season and I made it through without embarrassing myself, which was my main goal.  Batted 3 or 4 times and got a hit each time.  Made it to first base all but one time.  Played 3rd base and did decent.  A couple people have taken me under their wing and keep giving me pointers, so should hopefully progress fairly quickly.

Heading out dirt biking with a few friends in the mountains later today.  

The in-laws are getting older and the past Christmas they gifted us their small bumper-pull camper.  They bought it new back in 2003 and have only used it maybe 10 or 20 times, so it's still in really good condition.  Needs some minor upkeep items taken care of and I need to get off my butt and get them taken care of so we can take it out and get some relaxing time in the mountains as a family.  Haven't owned a camper before, so didn't really know about all of the different things (gray tank, black tank, propane / electric / battery operated appliances, etc).  Thankfully Youtube has just about every type of instructional video imaginable and now I have a decent grasp on the workings of the camper.  Can't really go camping until I'm off this low carb diet.  Because you can't go camping without smores.........it's the law......no.....really......

Was feeling bad for several people that saw an uptick on their scales recently.  Well I joined that club today with my scale up a little today too.

On to enjoy day number 24.

Progress as of today: 109.1 lbs lost so far, only 14.9 lbs to go!

bearcountrygg on 05/08/2018:
Your family will love camping.....my family camped as a child and it was some of my happiest memories...we camped with our kids...good healthy fun. You guys will enjoy it...what a nice gift to receive!!!

graindart on 05/08/2018:
We've gone camping over the years in tents as a family, so this will be a nice change. Don't mind the tents, but it'll be nice to not have the setup when we arrive on site. It'll also be nice to just store any camping stuff in the trailer so we don't have to search through the garage for stuff each time.

bearcountrygg on 05/08/2018:
This new way of camping will be so much easier....as a kid...my parents had a super tiny serro scotty trailer that had very little in it but a mattress...and a tiny place to stand at the sink and range...and a closet...we made do...and had lots of fun....when were had little ones...we camped in a pick up camper...and over the years had 2 or 3 fifth wheels....camping got a lot more luxurious over the years...but I have to say...the most fun was when it was simpler.....much more of the camping experience that way.

horn_of_plenty on 05/08/2018:
never been camping in my entire life (like with family / camper / tents - except for a girl scout sleepover in a park which doesn't count...) but it sounds fun!

your first game sounds great and even better the people on your team view you favorably !!

stupid scale driving me nuts..but i am working still on getting used to eating less once again...got so used to the other way around.

graindart on 05/08/2018:
I hear you about the scale. Logically I know that the number shouldn't dictate how I feel about things, but it does. And if I don't check it, I get lazy.

Donkey on 05/08/2018:
That's so cool about the camper! And WTG on your first game!

I see pros and cons to weighing in every day. I did it for so long, but then I had to give it up. So frustrating, but hang in there!

graindart - Monday May 07, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 172.3

Day 22 successfully completed.

Stayed low carb.  Eating window around 5 hours.  Ate a small amount of calories (large salad) before softball practice.  Then ate the rest of the meal when I got home afterwards.

Workout yesterday went decent.  Took the family to the lake afterwards and the girls played in kayaks for a couple hours.  I went out on one for a bit, but spent much of the time just sitting around talking and soaking up the sun.  Have a very mild amount of sunburn on the shoulders, which probably hadn't seen the sun for about 6-8 months.

Softball practice went ok.  I haven't really touched a ball / bat since I was in little league approximately 30-some years ago, so it went probably as should be expected.  I'm used to being confident and in control of whatever I do, but at practice I was out of my element and had no confidence at all.  I'm going to start throwing the softball around in the yard daily to get used to the mechanics of it.  Confidence and skills will come with practice and time.  First game is tonight.  

On to conquer day 23.....

Progress as of today: 110.7 lbs lost so far, only 13.3 lbs to go!

horn_of_plenty on 05/07/2018:
the way you feel about softball is prob how i feel with running...i think with practice we can improve as much as our hearts desire, we just need that patience and time to improve.

it's great you are enjoying the warmer weather and outdoor activities which are so healthy and good for your body!! i've been looking to do more outside too - and it's been a healthier feeling overall!

happy-1 on 05/07/2018:
Softball is self-perpetuating improvement. Get the girls involved and do group workouts

bearcountrygg on 05/07/2018:
Play catch with the girls in the back yard....good times and good exercise for all.

graindart - Sunday May 06, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 172.9

Day 21 done and over with.

Successfully stayed low carb.  Eating window was agin more like 5 hours with some snacking between dinner and bedtime.  It was low carb stuff, so wasn't terrible, but may have gone over my daily calorie limit I'd like to meet.

Yesterday went on a hike around the dam.  Probably only an easy paced 3 miles with the family, friends, and dog.  Followed by a couple mile walk downtown for the car show with the family.  Got home and I was feeling dead tired.  The walking wasn't tiring, but I was just lethargic and way down on energy.  Made it through the afternoon without succumbing to a nap.  

Went to early church today.  Got home and immediately started my workout for the day.  Was dreading it due to low energy.  First exercise is pullups.  The first set I attempt without any assistance bands, then following sets are with assistance bands.  Record for unassisted has been 4 pullups, but the past few workouts I've only been able to do 3 which was disappointing.  Today I have a new record of 5 unassisted pullups in a row!!!!  That gave an instant shot of enthusiasm into the beginning of my workout.  Not all of the remaining exercises were quite as good as I'd like, but the new pullup record has me feeling good.

I've been typing this entry during my minute rests between sets.  As soon as I'm done with the workouts, most of our family, grandparents, and sisters family are all heading to the lake for a few hours.  After that I have to get back for the first practice of a slow pitch softball league I decided to join this year.  Should be fun and a bit of exercise.  A little worried that I haven't swung a bat in the past 15 years and didn't play all that much baseball when I was a child.

On to continue through day 22.

Progress as of today: 110.1 lbs lost so far, only 13.9 lbs to go!

bearcountrygg on 05/06/2018:
Looks like a nice full Sunday!!!!

Horn_of_plenty on 05/06/2018:
fun stuff and congrats majorly on doing 5 pull ups!...that's over halfway to doing a whole set of like 8! once i can do 8, i am always extremely happy with things :)

all the walking sounds wonderful. i am good for like 2mi lately.

and congrats on joining the league, that sounds fun and social and great to be out of the house for a bit and moving around :)

Horn_of_plenty on 05/06/2018:
you've shown us that with persistence, we can get a lot done and also stick to our goals/diets and lifestyles.

Donkey on 05/06/2018:
I would love to join a team of some sort, but many factors right now don't make that practical. I hope you find it fun!

graindart - Saturday May 05, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 172.9

Day 20 completed.

Successfully stayed low carb.  Eating window was more like 5 hours again last night due to going out with the girls and parents.  Grandpa and grandma (my parents) took my daughters and myself to the dirt track races last night.  The wife chose a quiet night at home alone.  It's something we do a couple times per summer just to change things up, usually when the sprint cars are in town.

Today we're going on a hike with friends around a large dam within a couple miles of town.  Taking the dog.  Afterwards, going to take the girls down to the largest car show of the season in this area, so will also get some walking in there.

Haven't decided yet, but may go out dirt biking by myself tomorrow after church.

At the end of today, 3 weeks will be completed on this new 4 week plan.  So far so good.  I do miss the constant snacking and really miss popcorn.  Other than those preferences, I haven't really run into any negatives about the eating plan.  I am getting mild hunger pangs daily now in the afternoon, but they pass and actually make me think that maybe the body might choose to burn some fat during those times.

On to finish out week 3.....

Progress as of today: 110.1 lbs lost so far, only 13.9 lbs to go!

Donkey on 05/05/2018:
Oh sounds like a fun weekend! Lots of activity :-)

bearcountrygg on 05/05/2018:
Looks like a weekend winner for all of you...Have fun!

graindart - Friday May 04, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 174.0

Day 19 completed.  

Successfully stayed low carb.  Eating window was more like 5 hours last night, with some late night snacking.  Calorie count was probably 200-300 calories higher than average, but didn't go off the low-carb plan for the snacks.  Also had several diet drinks during the eating time.

Have been feeling hungry again during the past few afternoons.  Have successfully resisted eating early so far, but have been tempted.

Workout wasn't fun.  Changed up some stuff, including less rest inbetween sets.  My energy levels were down, which returned less than stellar results.  But I still did it, so feel good about that.

Weight and registered bodyfat % on the scale registered a little lower today, so that's good (until tomorrow when it will probably shoot up for no reason). 

On to day 20.....

Progress as of today: 109 lbs lost so far, only 15 lbs to go!

horn_of_plenty on 05/04/2018:
I can't believe you're already up to day 20!!!!!! time seriously flies! great job, Gains...i'm really impressed by you!

graindart on 05/04/2018:
Yep, day 20. And I'm actually getting used to the food intake part of the plan now. It's kind of repetitive what I eat daily, but I don't mind it all that much as long as I'm seeing positive results. It's still a little early to know for sure, but it appears that things might be going in the right direction as far as the food / weight / bodyfat %. Another 8 days and I'll step back, analyze, and see what to tweak for the next 4 week plan.

bearcountrygg on 05/04/2018:
Repetitive foods really do work for a lot of people...takes the fun out of eating...and turns it into something that becomes more of a fuel type of thing...and that isn't a bad thing for foodies.

Donkey on 05/04/2018:
Sometimes I fall into the exercise blahs too. I'm not sure how I get myself out of them, but I do. Maybe it depends on what else is happening in life overall that changes my mood, if that makes sense.

Anyway, I encourage you to continue, even on those days that you don't feel like exercising.

graindart - Thursday May 03, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 175.2

Day 18 completed successfully.

Fought the urge for diet pop until dinner time.  Wednesday is a split eating night where I eat something around 5pm and then around 8:30pm for date night.  Went to Buffalo Wild Wings with the wife and ate the buffalo dry rub wings with blue cheese dipping sauce.

Sitting here with not much to say today.  Not looking forward to today's workout, but will do it.

On to day 19.


Progress as of today: 107.8 lbs lost so far, only 16.2 lbs to go!

horn_of_plenty on 05/03/2018:
you better do that workout, Gains, otherwise there won't be any gains!

I'm happy to hear that day 18 went well and that it sounds to me like you had a wonderful date night! Would you and wife ever go bowling or something like this on date night? Or for a walk around the neighborhood? This is what i'd do if I had a date night !!!

graindart on 05/03/2018:
We do other stuff on occasion on real date nights. However Wednesday night is just a "wind down" type thing where we guarantee that we have an hour or two together just the two of us each week. By the end of Wednesday night we're both already tired and have work the next day, so neither of us are really looking for exercise by that time.

horn_of_plenty on 05/03/2018:
i was thinking that... :)

happy-1 on 05/03/2018:
Mmmm wings

bearcountrygg on 05/03/2018:
Never been to Buffalo Wild Wings......we used to libve near one...but never went there.

graindart on 05/03/2018:
Majority of stuff they serve is just unhealthy bar-food type stuff. The food isn't bad, but isn't anything special either. The only reason we've been there a couple times over the past couple weeks is because of my low carb current diet. Eating spicy chicken wings dipped in blue cheese dressing is high protein, higher fat, and extremely low carb. Although I did steal 2 of my wife's breaded deep fried cheese curds, which had a few carbs.

horn_of_plenty on 05/04/2018:
did you say your wife was into fitness too?

graindart on 05/04/2018:
No, she's never been into fitness or working out. She's never been overweight and has always been near her ideal weight. She's 5'9" and has weighed 130-135lbs for the past 20 years without trying.

horn_of_plenty on 05/04/2018:
lucky lady for sure....i guess she practices mindful eating...intuitively!

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