Progress report: 26 March 2018

Progress reportProgress report

More baby steps.  

After three months of dieting, I still have a quite a bit of weight to lose .  My current weight is near the weight where I started prior to Christmas (207).  I am finally back on track.  Now it is time to keep the train on the tracks.  This is exactly where most people fail by returning to the habits of old.  I have a PT test in 4 weeks so I have to stay on the rails.  

Walking Stats

Walking Stats

Update and Plan for next 2 weeks:  

  • Exercise: 3-5 times a week.  Cardio 4 times a week with push-ups and sit-ups 3 x a week.  I have met this goal pretty well this week.  I did pushups 3 days and situps 1 day.  I have done a total 17.2 miles of walking in 7 days.
  • Nutrition: 2000-2200 calories a day with 20-30% protein and 35 grams of fiber.  
  • Weight: I have lost about a pound in the last week.  I plan to try to lose 3 pounds lost or 206 pounds in 2 weeks.
  • Body Fat: I am currently 22.5% or so.  This is coming off slower than expected.  
  • Vinegar: Add 2 tablespoons of apple cider vinegar. I have started drinking it in a chia water.  
  • Cinnamon: Add 1000 mg of cinnamon to my diet.  

Observations: I need to try to stick to my diet on weekends and become a little more religious about adding all food to my online tracker.  I will see you again in 2 weeks.  Hopefully, we will avoid the derail.  

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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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