Progress report: 11 February 2018

Progress reportProgress report

Whew, I am making progress.  

I had a great weekend with my family, and I ate out twice with no weight gain.  I did eat what I wanted, but I avoided splurges.  That is the hardest thing because we were out of town for a rocket launch.  

Update and Plan for next week:  

  • Exercise: 3-days last week with a total of 7 miles of just walking for exercise.  Last week, I exercised three times and had a step total of over 50K.  This week I will five times.  Cardio 5 times a week with push-ups and sit-ups 3 x a week.  
  • Nutrition: I averaged 1700 calories.  This week, I would like to average 1500 calories a day with at least 60% protein and 25 grams of fiber.  I have been skipping breakfast and having lunch at 1100 with dinner at 1800.  That makes a 16-hour fast during the day.  
  • Weight: I weigh 227.  That is 3 pounds.  I want to lose 2 pounds lost or end at 225 pounds.
  • Body Fat: I am still currently 28% or so.  I would like to get down to 18%.  I think 1% is realistic for one week.  
  • Vinegar: 1 tablespoon of apple cider vinegar per day.  
  • Cinnamon:  1000 mg of cinnamon to my diet.  

I will see you again in 1 week.  I will post an update on Friday.  Hopefully, we will see some improvement.  

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About the Author

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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