Summary of Week 6

 Summary of Progress (Week 6)


My rate of weight loss and body fat loss has slowed a bit this week, but I think I had over-restricted my caloric intake too much, as I have been experiencing significant sugar cravings and have been feeling a bit drained. Today, the last day of this week was Palm Sunday and a relaxed fast was in order, so I did take advantage of the “fish allowed” to eat significant protein and ate significantly over my target calories. But sometimes that is needed, especially as I move into the intense fasting of Holy Week. Still, I am feeling stronger and fitter, and have continued to do my daily workouts, mental exercises, prayers and meditation. This is still the first phase of the program - getting accustomed to exercise and disciplining myself to develop good habits. Onwards and upwards.


Average sleep: 5 hours 43 minutes

Average sleep score: 76


Average resting heart rate: 51

Average resting BP: 111/63

Average weight: 197.8 lbs

Average body fat %: 26.3%

Average physique score: 2 (obese)


Date: Sunday 17 April 2022 (Day 42)


Inspirational Quote of the Day:


“Never leave a friend behind. Friends are all we have to get us through this life--and they are the only things from this world that we could hope to see in the next.” 

― Dean Koontz


Sleep (hours): 5 hours 36 minutes

Sleep Score: 77


Resting HR: 49

Resting BP: 115/65

Weight: 197.6 lbs

Body fat %: 25.6%

Physique score: 2 (obese)


Pain level (location): 0


Fast (fish, wine & oil allowed)

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 15 minutes (peace chants)

Sacred Reading: Matthew 21:1-11, 15-17; Philippians 4:4-9; John 12:1-18


Lumosity: completed Quick workout

Cognitive LPI: 1626

Duolingo: 2 Spanish lessons, 34 XP


Workout type: rest day - no workout

Workout length: -

Total Steps: 11075

Total Distance: 5.14 miles


Total Calories: 2100

Total Protein: 109.5 g

Total Fat: 19.5 g

Total Carbohydrates: 169.8 g

Total Fiber: 1.2 g

Total Water: 16 oz


Comments:

I had a nice walk in the woods with my family and the dog today. It was a beautiful sunny day, if cold, and so pleasant to spend an unexpected day off work with my family.


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs


Date: Saturday 16 April 2022 (Day 41)


Inspirational Quote of the Day:


“Intimacy requires courage because risk is inescapable. We cannot know at the outset how the relationship will affect us. Like a chemical mixture, if one of us is changed, both of us will be. Will we grow in self-actualization, or will it destroy us? The one thing we can be certain of is that if we let ourselves fully into the relationship for good or evil, we will not come out unaffected.” 

― Rollo May, The Courage to Create


Sleep (hours): 7 hours 1 minute

Sleep Score: 78


Resting HR: 50

Resting BP: 114/62

Weight: 197.0

Body fat %: 26.5%

Physique score: 2 (obese)


Pain level (location): 0


Fast (wine & oil allowed)

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Hebrews 12:28-29, 13:1-8; John 11:1-45


Lumosity: completed Quick workout

Cognitive LPI: 1627

Duolingo: 2 Spanish lessons, 40 XP


Workout type: rest day - no workout

Workout length: -

Total Steps: 5269

Total Distance: 2.45 miles


Total Calories: 1450

Total Protein: 39.5 g

Total Fat: 48.1 g

Total Carbohydrates: 228.7 g

Total Fiber: 17.6 g

Total Water: 80 oz


Comments:


12 hour work day


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, vitamin C 500 mg


Date: Friday 15 April 2022 (Day 40)


Inspirational Quote of the Day:


“One ought, every day at least, to hear a little song, read a good poem, see a fine picture, and, if it were possible, to speak a few reasonable words.” 

― Johann Wolfgang von Goethe


Sleep (hours): 5 hours 34 minutes

Sleep Score: 71


Resting HR: 53

Resting BP: 115/64

Weight: 196.2 lbs

Body fat %: 27.3%

Physique score: 2 (obese)


Pain level (location): 0


Strict Fast

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 30 minutes (progressive muscle relaxation with Shakti Mat and visualization for CAD & cancer prevention), 10 minutes (OM mantra)

Sacred Reading: Isaiah 66:10-24; Genesis 49:33-50:26; Proverbs 31:8-31


Lumosity: completed Quick workout

Cognitive LPI: 1628

Duolingo: 2 Spanish lessons, 40 XP


Workout type: Super PHIIT 15 lb dumbbells Day 3 Level 1

Workout length: 15 minutes

Total Steps: 17204

Total Distance: 7.99 miles


Total Calories: 1269

Total Protein: 71.5 g

Total Fat: 54.1 g

Total Carbohydrates: 135.3 g

Total Fiber: 24.1 g

Total Water: 80 oz


Comments:


I had a nice long walk with the dog and the kids in the woods today


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, vitamin C 500 mg


Date: Thursday April 14 2022 (Day 39)


Inspirational Quote of the Day:


“It is not true that people stop pursuing dreams because they grow old, they grow old because they stop pursuing dreams.” 

― Gabriel García Márquez


Sleep (hours): 6 hours 27 minutes

Sleep Score: 81


Resting HR: 114/64

Resting BP: 52

Weight: 196.8 lbs

Body fat %: 26.7%

Physique score: 2 (obese)


Pain level (location): 1 (headache)


Strict Fast

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 35 minutes (progressive muscle relaxation on Shakti Mat with visualization for CAD and cancer prevention), 10 minutes (OM mantra)

Sacred Reading: Isaiah 65:8-16; Genesis 46:1-7; Proverbs 23:15-24:5


Lumosity: completed Quick workout

Cognitive LPI: 1622

Duolingo: 3 Spanish lessons, 63 XP


Workout type: Super PHIIT 15 lb dumbbells Day 2 Level 1

Workout length: 15 minutes

Total Steps: 4439

Total Distance: 2.06


Total Calories: 1950

Total Protein: 60 g

Total Fat: 69.1 g

Total Carbohydrates: 150.8 g

Total Fiber: 10.5 g

Total Water: 48 oz


Comments:


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, vitamin C 500 mg, zinc 30 mg


Date: Wednesday 13 April 2022 (Day 38)


Inspirational Quote of the Day:


“Man, when you lose your laugh you lose your footing.” 

― Ken Kesey, One Flew Over the Cuckoo's Nest


Sleep (hours): 4 hours 21 minutes

Sleep Score: 74


Resting HR: 50

Resting BP: 116/64 lbs

Weight: 198.4

Body fat %: 26.2%

Physique score: 2 (obese)


Pain level (location): 0


Strict Fast

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 5 minutes (shamanic drumming)

Sacred Reading: Isaiah 58:1-11; Genesis 43:26-31; 45:1-16; Proverbs 21:23-22:4


Lumosity: completed Quick workout

Cognitive LPI: 1620

Duolingo: 2 Spanish lessons, 29 XP


Workout type: Super PHIIT 15 lb dumbbells Day1 Level 1

Workout length: 15 minutes

Total Steps: 6536

Total Distance: 3.03 miles


Total Calories: 1103

Total Protein: 36.5 g

Total Fat: 26.1 g

Total Carbohydrates: 200.8 g

Total Fiber: 24.9 g

Total Water: 80 oz


Comments:


12 hour work day


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, vitamin C 500 mg, zinc 30 mg


Date: Tuesday 12 April 2022 (Day 37)


Inspirational Quote of the Day:


“Who in the world am I? Ah, that's the great puzzle.” 

― Lewis Carroll , Alice in Wonderland


Sleep (hours): 5 hours 14 minutes

Sleep Score: 74


Resting HR: 50

Resting BP: 107/63

Weight: 199.2 lbs

Body fat %: 25.2%

Physique score: 2 (obese)


Pain level (location): 1 (back)


Strict Fast

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Isaiah 49:6-10; Genesis 31:3-16; Proverbs 21:3-21


Lumosity: completed Quick workout

Cognitive LPI: 1621

Duolingo: 3 Spanish lessons, 60 XP


Workout type: Super PHIIT 15 lb dumbbells Day 5 Level 1

Workout length: 15 minutes

Total Steps: 5641

Total Distance: 2.62 miles


Total Calories: 1103

Total Protein: 46 g

Total Fat: 29.7 g

Total Carbohydrates: 190 g

Total Fiber: 29.6 g

Total Water: 80 oz


Comments:


12 hour work day


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs


Date: Monday 11 April 2022 (Day 36)


Inspirational Quote of the Day:


“One can never consent to creep when one feels an impulse to soar.” 

― Helen Keller, The Story of My Life


Sleep (hours): 5 hours 51 minutes

Sleep Score: 75


Resting HR: 53

Resting BP: 99/67

Weight: 199.6 lbs

Body fat %: 26.7

Physique score: 2 (obese)


Pain level (location): 0


Strict Fast

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Isaiah 48:17-49:4; Genesis 47:1-41; Proverbs 19:16-25


Lumosity: completed Quick workout

Cognitive LPI: 1623

Duolingo: 2 Spanish lessons, 28 XP


Workout type: Super PHIIT Day 4 Level 1

Workout length: 15 minutes

Total Steps: 6134

Total Distance: 2.85


Total Calories: 727

Total Protein: 35.8 g

Total Fat: 20.9 g

Total Carbohydrates: 121.5 g

Total Fiber: 24.1 g

Total Water: 80 oz


Comments:


12 hour work day


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical


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