Little progress and a little stagnation.  

This morning, I weighed in at 230.5 pounds, and I am down 3 pounds.  No terrible, but not great for two weeks.  I have not exercised as much as I would like.  I am having a night off, and I will start again tomorrow.  

Update and Plan for the next two weeks:  

• Exercise: 3 times a week.  
• Nutrition: 1500-2500 – an average of 1700 calories a day with 35% protein and 28 grams of fiber.  
• Weight: current 230.5.  Down 3 pounds and I would like to lose 2 pounds in the next week to 228.5 or less.
• Body Fat: I am currently 28.5% or so.  I would like to get down to 18%.  I think 1/2% is realistic for two weeks — a goal of 27.5-28% in a week.

I will see you again on Friday.  I will not weigh in, but I will post an update.  I am on a business trip for the next week, and this is not the best environment for weight loss.  Hopefully, we will continue to see improvement.