Atomic Habits plan

Habit building can overlap (if not overwhelming)

-

Weight Loss:

1. No eating after 9pm (brush teeth to signify the end of eating time).

~ duration: ideally 7-9 days but should be done until I get used to it~

2. (if haven't establish already) fruit bowl + VEGGIES before every meal OR rather small portion of whatever I crave + portion of fruit & veggie

3. No eating between 3-4pm

4. Hydroflask routine

5. No eating between 3-5pm

6. Gym every other day/ Dorm workout every other day

7. No eating between 2-5pm

8. (if you haven't already) buy groceries and start preparing your own meals [reduce cafeteria eating to 2x a week only]

9. No eating between 2-6pm

10. No eating between 1-6pm

11. No eating after 7pm.

12. Reduce lunch to 400 calories.

13. Reduce dinner to 400 calories.

--

Skin/Beauty/Hygiene

1. Skincare everyday at 9 am (with or without shower) + SUNSCREEN!!

2. Hair oiling

3. Regular body hair grooming

4. Shower daily

5. Body blemish management

6. 6 separate hrs of productivity a day (split into two sections of 3)

other habits pending: eating fruit bowl before every meal (NEED to pay more attention to fullness signals, STOP stuffing yourself for the sake of it pleaassee before you ruin ur eating signals even more)

sept. 17 --> sept. 26

 sept. 17

- 6:25~ am: small frenchbread pizza

- chocolate drizzy rice crispie, possible: caramels, gummies(i don't think so)

- lunch: chicken wrap thingy with hot sauce in it, 2 types of pasta (small portions), shredded beef w/ rice(small portion)

- burger, s.p. mashed potatoes, 1 snickerdoodle cookie, 1 choc. chip, lil bit of coleslaw, hard garlic bread, piece of grilled chicken

sept. 18

- remaining bite of chicken

- breakfast: small portion of (2) types of pasta, meatball thingy, plain pasta (small portion, like 5 noodles), fruit: grapes, pineapple, honeydew (~last 2 tasted plain as hell)

- 1 pc of starburst

- 1 big original rice crispie

- fruit bowl: grapes, pineapple, honeydew

- some more of the sauce/cheese pasta (ate like 3 pieces)

- small portion rice, beans, & beef

- mixed fruit gush gummies (200)

- pizza

sept. 19 - ~12k steps

- 1 pc coffee candy

- motts gummies, 1 choc. drizzle rice crispie, 3-5 caramels

- linner: portion of mac type pasta, like 2 bow noodles, bites of chicken thing, mini-fruit bowl: pineapple, cantaloupe, grapes

- grandma creme cookies

- popeyes chicken sandwich

- (extra 3 caramels & motts gummies in my bag)

- mixed fruit gummies

sept. 20

- breakfast: tortilla chips w/ shredded chicken saucy thing & small black beans, mac&cheese thing that had a hint of hot sauce, fruit bowl: grapes, pineapple, cantaloupe, choc chip cookie with bits of m&m

- peanut butter cookies

~6-7 hrs later~

- 2 caramels, 2 coffee candies, 1 pink sprinkled donut

sept. 21 ~185 lbs (w/ clothes & pad - on carpeted floor: 180.4 lbs, on wooden nightstand: 187, in bathroom: 185)

- water + vyvanse first thing in the morning

- 4:47 pm: fruit bowl - grapes, cantaloupe / coffee w 2 sweeteners & drop of soy milk / tiny portions of 2 different pasta (barely ate one), chicken breast with red sauce on it, chicken wrap thing with white cause on it | est calories; fruit bowl(~50-100), coffee(~30), chicken (~200), the pastas combined(~200), the wrap (~250) = 730 estimated... possible overestimation | 

- atkins strawberry shake(150)

- pb tasting (~200)

- lean cuisine ravioli (250)

sept 22

- breakfast: oatmeal w/ added (brown?) sugar & soy milk, small quesadilla thing, soup + 2 crackers, small portion rice & beef, fruit bowl: grapes, cantaloupe, cucumber, + crunchy tortilla thig w/ breans & egg

- taste of pb

- dinner: 2 different types of pasta small portion, enchilada thingy(nasty), fruit bowl: grapes, cantaloupe, pineapple (didn't finish all the pineapple) + bites of brownie (didn't finish, mid.)

- mixed fruit gummies

- sips of atkins shake

~no eat after 9pm: successful✅

sept. 23

- small portion mac&cheese, small portion of lasagna (didn't finish either), small fruit bowl: cantaloupe, honeydew, grapes (didn't finish

- remaining mixed fruit gummies

- tiny pizza slice, small chicken half slider(the piece of chicken inside was genuinely small, m&m? cookie, 2nd slice of pizza (didn't finish), small piece of frosted cake thingy w/ choc chip in it (didn't finish)

- togo: 2 slices pizza, fries, small portion of pasta

- remaining sip of atkins shake

sept 24

- container(?), small portion of rie + (weird tasting) rice

- taste of pb

- @ around 1:30am, broke 9pm rule :/ taco bell: big cheez it toastada, nachos

sept 25

- pasta/lasagna thing, chicken wings (2), bite of egg roll, ice cream cone, bite of chocolate cake (mid)

- field trip: lunch box - cookie, chips, xtra: hello panda, piece of brownie, piece of cookie, deja blue canned purified water (yammi!)

 ~ later from same lunch box: sandwich, rest of chips (finished @ night - stopped eatin at around (9:10)

- taste of pb

sept 26

- black forest gummy juicy burst

- meatball sub thing (small) x2 :/ didn't rlly finished the 2nd one i thing, 2 salted caramel cookies, small portion pasta, diet coke (didn't finish)

~ . - monster ultra (10 cals - 150 mg caffeine)

- @ around 9:30-10pm (took a long ahh time: popeyes chicken sandwich w/ cheese + honey packet & mild sauce packet

- sip of atkins shake

- taste of pb 

all-nighter~~~~ 6:00am + on Friday morning: cup noodles / successfully stopped eating after 9? sorta

shopping list for further notice..

- pore strips

- nuts

- fish

- chicken

-fish oil tablets

- veggies

- bananas

- avocados

- low cal bread or just regular bread

- sparkling ice

- gum

- possibly: apple cider vinegar, lemon juice, coffee, tea, cottage cheese, tuna

"Cravings At Bay" concept plan | Sept. 12 (~11/10 possibly)

This plan aims to prioritize mental stimulation and prevent overeating by both keeping my brain stimulated and my stomach "full enough". 

Morning - Afternoon:

- first thing, take Vyvanse

- First meal: Main source of protein + fruit & veggies | Can also be a small portion of desired food + larger portion of necessary food | FULL glass of water

sept. 6 --> sept. 16

sept. 6

- coffee, lucky charms (most likely)

- 

- 

- ate 2 slices of pizza very fast before practice(this was actually on the 5th)

- nutragrain

- nature valley protein bar

sept. 7

- lucky charms(focused on eating marshmallows), scrambled eggs, chicken tenders, oreo pancakes w/ whip cream & syrup

- salmon & potato wedges w/ ketchup, diet coke

- peanut butter cookies

- 1 pc of coffee candy

sept. 8

- peanut butter cookie (  cals)

- 1 pc of coffee candy

- avocado & egg sandwich, chicken salad w/ ranch & tofu, banana, coke zero

- ~ (5-7 hrs later) broccoli & cheddar soup, apple, pulled pork, mini side salad w/ shredded carrots & tofu, 

- cheezits (210 cals)

- peanut butter (~300-360)

sept. 9

- omlette (spinach, cheese, & pork sausage), lucky charms

- motts gummies

- rice crispie drizzle

- minestrone soup, 2 crackers, yogurt w/ granola & dried cranberries, coke zero

- remaining glucerna

- metamucil (~50)

- | post 12 am | - 1/2 pb&j, full pb&j :/

sept. 10

- motts gummies (3x overall today or possibly 4)

- 1/2 chicken slider w/ ketchup, small side of pasta, lettuce & shredded carrots(didn't finish) & 4 cucumbers, pizza slice, coke zero

- nut bar

- candies: small twizzler, tootsie roll, jolly rancher

- taco bell: chicken quesadilla, slider w/ creamy jalapeno, mild sauce packets

- cheezits

- peanut butter cookies

sept. 11

- cheeseburger, diet coke, gnocchi pasta(yammy)

-~ no eat for like 7 hrs

- ice cream cone, 1/2 slider (chicken burger?) serving of 2 types of pasta, apple

nighttime:

- almost finished togo plate of fruit (grapes, cantaloupe, honeydew), small portion of scrambled boiled eggs, and cucumbers shredded carrots

- drank glucerna shake

- taste of pb

mouth watering cravings seems to have returned... didn't incorporate fidgeting.

sept. 12 (immediate relapse)

- matcha iced latte recipe

- taco bell: chicken quesadilla, taco

- bites of remaining fruit/veggie & egg i believe? from yesterday

probably: peanut butter cookies, fanta

- hello panda, grapes

- panda express: small box - white rice w/ sauces, chow mein, walnut shrimp, dried apple crisps

sept. 13

- 

- ice cream cone(?)

- leftover container: pasta (two types - one ravioli, one bow shaped)

- half slider maybe??, fruit (cantloupe/honey dew, pineapple? grapes?)

- orange fanta(?)

sept. 14

- possibly some leftovers from the container

- 4-5 brownie bites

- (?)

- 2 small slices of pizza, small portion pasta

- lucky charms (?)

- bites of pineapple & cantaloupe, taste of cottage cheese, nibble of chicken ~from leftover container

- matcha iced latte, cheese danish

sept. 15

- eggs w/ ketchup, sausage, french toast w/ powdered sugar & light syrup, 2 chicken tenders

- 2 snickerdoodle cookies

- light orange fanta

- peanut butter cookies, orange fanta

- sips of sparkling ice

- taco bell: chicken quesadilla

- 1/2 messy pb&j (wasted one cuz it fell)

sept. 16

- rice crispie choc drizzle(100), motts gummies(80), 2 caramels(50) (ate compulsively, didn't enjoy :/ )

- chicken half slider w a lot of sauce, cheesy hashbrown dish thingy?, 

- grandma creme cookies (didn't finish)

- sprite (didn't finish)

- pepperoni pizza, portion of pasta, snickerdoodle cookies

----

https://www.edsupportforum.com/posts/81032430/

aug. 26 --> sept. 5

aug. 26

-

-

-

- white choc mocha from sbux w/ whipped cream (miiiiid)

aug. 27

-

aug. 28

-

aug. 29

-

aug. 30

- lucky charms

- pizza i think

-

-

- side pasta

aug. 31

-

-

- doordash: matcha iced latte, taco bell chicken quesadilla

- coffee w. creamer

- turkey casserole

- coke zero

- grandma vanilla cookies

- pb cookies

- mixed hot chips

sept. 1

- coffee w/ creamer (dairy & nondairy)

- scrambled eggs + ham sausage thingy

- granola w/ yogurt

- sugar free monster that actually tasted good

- taco bell: 1 special quesadilla, 1 steak quesadilla + mild sauce, sour cream, guac

not finished: chicken salad, scrambled dry eggs, grapes

- sips of coke zero

sept. 2

- chicken tenders

- lucky charms

- coffee w/ non dairy creamer and splenda

-

- 2(3?) cookies, bites of blueberry scone, bites of brownie, 2 slices of pizza

- mixed hot chips

- matcha iced latte w/ sweet foam

- skittles

- twix

- sips ofcoke zero & sparkling ice

sept. 3

- mom's wong: mopo tufu & soup dumplings

- fanta soda

- candy

- 

sept. 4

- taco bell 2x chicken quesadilla

- iced matcha latte w/ sweet foam & oatmilk

- candy: starburst, lollipop, laffy taffy, skittles, etc.

- soup, 2 slices of pizza, lucky charms?

- lucky charms, burger w/ fries

- coke zero

- doritos, snickers, grandma cookies

sept. 5

- motts gummies (3x)

- 3 tacos from truck + beans & rice

- vanilla + choc twist ice cream swirl cone

- remaining grandma creme cookies

- coffee candy

- rice crispie 2x

- tea

- apple

- taco bell chicken quesadilla 2x

- sip of glucerna

eating journal: aug. 15(?) - aug. 25

aug. 15

-

aug. 16

-

aug. 17

-

- probs a pineapple cup

- jincook: katsu curry, stew/soup, hotteok, dumpling, rice, 

aug. 18

-

aug. 19

- see: aug.20

aug. 20

- possible cookies and cream ice cream cake(either today, yesterday, or tomorrow)

aug. 21

-

aug. 22

- taco bell chicken quesadilla

- iced matcha latte w/ sweet cream

- 

-

- oatmeal cookies

aug. 23

- oatmeal cookies

- peanut brittle 

- dennys: sunny side up eggs, 2 sausage, 2 bacon slices, french toast w/ syrup + sliced strawberries, fruit, 1/2 pancake slice, bite of country fried steak, bite of veggie egg dish

- pink lemonade

- slice of pizza, cheesy pasta that tasted rlly good, coke zero

aug. 24

- scrambled eggs & french toast sticks w/ syrup

- some side fruit? (banana i believe) was too full to finish i think..

- peanut brittle

- small slice of pizza, small portion lucky charms coke zero

- lunchables(remaining)

- sips of glucerna

aug. 25

- self-made waffle (kindof a skinny waffle), cookie, scrambled eggs & 2 sausage links w/ ketchup

- chili fritos

- fruit: cantaloupe, honeydew, pineapple + whole apple

- remaining glucerna (like 0.5/4 the bottle)

- lunchables

- sip of gatorade

- 1/2 pb&j (so dry.. what's up with the bread?)

just a calculation of college campus meal plan (10 meals a week)

sunday - 1 meal

monday - 2 meals

tuesday - 1 meal

wednesday - 2 meals

thursday - 1 meals

friday - 2 meals

saturday - 1 meal