Progress report: 30 October 2017

Progress reportProgress report

A missed opportunity for progress with lots of room for improvement.

I have had a little lapse in my weight loss and my move to better health.  My mother died, and I went home for the funeral.  That involved eating out more and a lot of depression.  It is very tough losing a family member, and often we turn to comfort food.  I am no different, and this week I have had way too much Italian and Mexican food.  Once again, no frets, because this just leaves me more room for improvement.  

I had to miss my military PT test, so I have to weight in again on 23 November and take a PT test on the same day.  I will make weight easily.  I am allowed 214 pounds, and I weight 209 pounds this morning.  That is up about 4-5 pounds since I weighed in 2 weeks ago. 

I will start again.

Plan for the next two weeks (starting Monday):  

  • 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 or 203 pounds in 2 weeks.
  • Body Fat: I am currently 22% or so.  I would like to get down to 18%.  I think 1/2% is realistic for two weeks.  
  • Vinegar: Add 2 tablespoons of apple cider vinegar
  • Cinnamon: Add 1000 mg of cinnamon to my diet.  

I hope I can stick to it this time.  

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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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