Progress report: 16 October 2017

Progress reportProgress report

Limited progress with room for improvement.  

I started trying to improve my health over a year ago, and I have made dramatic progress, but there have been bumps in the road to success.  I have had a lot of stress at home and work to contribute to a level of success that is less than I would have liked to have achieved by now.  But no frets because this just leaves me more room for improvement.  

This week is my military height weight week, and I take my PT (Physical fitness) test next week.  I will make weight easily.  I am allowed 214 pounds, and I weight 205 pounds.  The physical fitness test will be a breeze.  I have to admit that I have not worked as hard as I did six months ago, so I am 100% certain I will not do as well.  I waited too long to start preparing.  

The goal that I set 2 weeks ago was 203 pounds.  I am close but not quite there at 205 pounds, but I have lost about 1.4 pounds in 2-weeks.  I am now reassessing my goals and plan to refocus my efforts.  

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 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.  

Changes I am considering: 

I may add some weight training to my workout in 2 weeks. I have not really done this in the past.  I know it helps so I might add it.  

I will see you again in 2 weeks.  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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