Progress report: 1 January 2018

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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.  
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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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