Limited progress with room for improvement.  

The new year is here.  I started trying to improve my health over a year ago, and I have made dramatic progress, but now it is time to redouble my effort. 

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 216 pounds.  I would require a tape test but would pass easily.  I gained over 10 pounds during the holidays and now it is time to get back in shape.  The physical fitness test was a breeze on December 13th, but I can do much better 

My next goal is 206 by 1 February.  

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.  I am also adding weight training 2-3 days a week.  
• Nutrition: 1500-1700 calories a day with 30-35% protein and 30 grams or more of fiber.  
• Weight: Lose 10 pounds lost or 206 pounds in 4 weeks.
• Body Fat: I am currently 23% 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.