Progress report: 12 February 2018

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Baby steps.  

On, so this week has been a stressful week.  I have exercised 4 days total during the week and took the weekend off.  If the goal is slow progress then I think I am on track.  

I am allowed 214 pounds, and I weight 211.4 pounds.  The goal that I set is 2 pounds per week and until this week, I have stagnated.  

Plan for the next two weeks:  

  • Exercise: 3-5 times a week.  Cardio 5 times a week with push-ups and sit-ups 3 x a week.  
  • Nutrition: 1500-1700 calories a day with 20-30% protein and 30 grams of fiber.  
  • Weight: Lose 2 pounds lost and I lost 2 pounds this week from 213.6 to 211.4.  
  • Body Fat: I am currently 21.9% or so.  I would like to get down to 18%.  
  • Vinegar: Add 2 tablespoons of apple cider vinegar
  • Cinnamon: Add 1000 mg of cinnamon to my diet.  

Changes I am considering: 

I still have not added resistance training.  I will add it today with pushups and situps and move into weights.  

I will see you again in 2 weeks.  Hopefully, we will see improvement.  

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About the Author

ChuckH
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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