Progress Update: 31 October 2016


This is my 3 month progress report on my path to better health. I met my first goal and have a new plan.  I have completed 3 months of my path to health.  I am very happy with my progress and I passed my physical fitness test and I am near being the most fit I have ever been.  

Physical Fitness Test: I do the walk and both pushups and setups.  The walk I completed in 31:09 and I have over 37 minutes to complete it.  Clearly 31:09 is pretty damn good.  I did 35 pushups and 64 setups.  The setups is 2-4 forms he maximum.  My goal is to ma both next time.  I would like to work back to running.  I did run Friday and I completed 1 mile in 11 minutes.  I have work to complete.  

 Weight: I am not at 207.  I weighed 203 for the PT test.  My goal is 195 and 18% body fat.  I am going to start increasing my calories and adding more weight lifting to increase my muscle mass and strength.  

Nutrition: I am going to add calories up 2000 calories a day.  I will add salad once a day with an additional serving of greek yogurt.  I hope to eat a claire distribution of 30% protein, 20% fat, and 30%  carbohydrate.  

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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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