Progress report: 27 August 2018

Progress reportProgress report

Progress made.  

In the last two weeks, I have made progress through exercise and 16-hour fasts.  I read about this method in the past and failed miserably at it.  This time, it appears to be working for me.  

So, what is different?  This time, I am focusing on hydration a little more and I exercise every day.  Exercise is not the key but it sure helps.  I have found less hunger during the morning hours and less grazing in the afternoon if I delay meals and excise first thing in morning.

Update and Plan for next 2 weeks:  

  • Exercise: I have managed to exercise 4 days a week with only cardio.  This week, I intended to increase with 4-5 times a week.  Cardio 4-5 times a week with push-ups and sit-ups 3 x a week.  
  • Nutrition: 1400 calories a day with 20-30% protein and 30 grams of fiber.  
  • Weight: I weigh 216 pounds.  I want to lose 4 pounds lost or 212 pounds in 2 weeks.
  • Body Fat: I am currently 26% or so.  I would like to get down to 18%.  I think 1/2% is realistic for two weeks.  I hope to make 24% in 2 weeks.
  • Vinegar: I a adding back apple cider vinegar. 

I will see you again in 2 weeks.  Hopefully, we will see continued 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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