Progress report: 24 December 2018

Progress reportProgress report

Swing and a miss.  

It is Christmas Eve and I have a lot to be happy about.  I am at home with my family and not in the middle of the desert.  I am pretty healthy.  The problem is that I am still at 230 and have not made a dent in my diet and exercise plan.  The good news is that my wife has decided to start a Keto diet with me.  I have never tried it officially but that will change.    

Update and Plan for the next 2 weeks:  

  • Exercise: 3 times a week.  Cardio 3 times a week with push-ups and sit-ups added in 2 weeks
  • Nutrition: 1500-1700 calories a day with 20-30% protein and 30 grams of fiber.  The key is keeping digestible carbohydrates to less than 5-10%.  That means 60-70% fat.  
  • Weight: Lose 2 pounds lost or 228 pounds in 2 weeks.
  • Body Fat: I am currently 27% or so.  I would like to get down to 18%.  I think 1/2% is realistic for two weeks.  We will shoot for 25% in 2 weeks.

I will see you again in a few days.  I will post an update twice a week.  Hopefully, we will see 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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