Summary of Week 11

 Summary of Progress (Week 11)


So again, a week of slipping, eating and drinking too much, not exercising, with a weight gain, and overall not meeting my expectations. Tomorrow, I will start Power Abs and Super PHIIT again, and begin to more carefully manage my diet as well. It is amazing how much alcohol affects results. Much of my excess caloric intake is due to alcohol these last few weeks. Without it, I may still have been above my caloric goals, but not by much, and alcohol adds no nutritional value. Going forward, I need to be more cognizant of my alcohol intake to keep my results moving forwards instead of backwards.


Average sleep: 5 hours 42 minutes

Average sleep score: 75


Average resting heart rate: 58

Average resting BP: 114/67

Average weight: 199.5 lbs

Average body fat %: 26.3

Average Muscle Mass: 140.2 lbs

Average physique score: 2 (obese)


Date: Sunday 22 May 2022 (Day 77)


Inspirational Quote of the Day:


“This is a wonderful day, I have never seen this one before.” 

― Maya Angelou


Sleep (hours): 6 hours 7 minutes

Sleep Score: 78


Resting HR: 59

Resting BP: 115/63

Weight: 201.4

Body fat %: 27.3%

Muscle Mass: 139.2

Physique score: 2 (obese)


Pain level (location): 1 (low back)


Fast free

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

Meditation (minutes): none

Sacred Reading: John 20:1-10; Acts 11:19-30; John 4:5-42


Lumosity: completed Quick workout

Cognitive LPI: 1631

Duolingo: 1 Haitian Creole lesson, 1 Spanish lesson, 64 XP


Workout type: no workout

Workout length: -

Total Steps: 8588

Total Distance: 3.99 miles


Total Calories: 3114

Total Protein: 148.4 g

Total Fat: 79.3 g

Total Carbohydrates: 259.9 g

Total Fiber: 8.9 g

Total Water: 48 oz


Comments:


I have been remiss in working towards my goals, partly because of injury and partly because of a loss of motivation. Tomorrow, I will get back on track. 


Before restart pictures taken today


Date: Saturday 21 May 2022 (Day 76)


Inspirational Quote of the Day:


“One, remember to look up at the stars and not down at your feet. Two, never give up work. Work gives you meaning and purpose and life is empty without it. Three, if you are lucky enough to find love, remember it is there and don't throw it away.” 

― Stephen Hawking


Sleep (hours): 3 hours 42 minutes

Sleep Score: 62


Resting HR: 54

Resting BP: 109/70

Weight: 200.0 lb

Body fat %: 26.4%

Muscle Mass: 140.0

Physique score: 2 (obese)


Pain level (location): 2 (low back)


Fast free

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

Meditation (minutes): 10 minutes (peace chants)

Sacred Reading: John 10:1-16; Acts 26:1, 12-20


Lumosity: completed Quick lesson

Cognitive LPI: 1631

Duolingo: 2 Spanish lessons, 38 XP


Workout type: no workout

Workout length: -

Total Steps: 7184

Total Distance: 3.33 miles


Total Calories: 3131

Total Protein: 195.5 g

Total Fat: 69.3 g

Total Carbohydrates: 237.9 g

Total Fiber: 7.9 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, HMB 2000 mg, vitamin D 5000 IU, fish oil 2000 mg


Date: Friday 20 May 2022 (Day 75)


Inspirational Quote of the Day:


“The more you struggle to live, the less you live. Give up the notion that you must be sure of what you are doing. Instead, surrender to what is real within you, for that alone is sure....you are above everything distressing.” 

― Spinoza


Sleep (hours): 6 hours 46 minutes

Sleep Score: 82


Resting HR: 56

Resting BP: 113/70

Weight: 198.4 lbs

Body fat %: 27.2%

Muscle Mass: 139.4 lbs

Physique score: 2 (obese)


Pain level (location): 3 (low back)


Fast (wine & oil allowed)

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

Meditation (minutes): 30 minutes (progressive muscle relaxation with Shakti Mat and visulization for CAD/cancer prevention)

Sacred Reading: Acts 10:44-48, 11:1-10; John 8:21-30


Lumosity: completed Quick workout

Cognitive LPI: 1632

Duolingo: 3 Spanish lessons, 54 XP


Workout type: no workout

Workout length: -

Total Steps: 6093

Total Distance: 2.83 miles


Total Calories: 2202

Total Protein: 114 g

Total Fat: 32 g

Total Carbohydrates: 161.3 g

Total Fiber: 8.8 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, HMB 2000 mg, vitamin D 5000 IU, fish oil 2000 mg


Date: Thursday 19 May 2022 (Day 74)


Inspirational Quote of the Day:


“Unbeing dead isn't being alive.” 

― E. E. Cummings


Sleep (hours): 6 hours 29 minutes

Sleep Score: 75


Resting HR: 58

Resting BP: 115/68

Weight: 197.6 lbs

Body fat %: 26.5%

Muscle Mass: 138.0 lbs

Physique score: 2 (obese)


Pain level (location): 1 (low back)


Fast free

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

Meditation (minutes): 20 minutes (music meditation)

Sacred Reading: Acts 10:34-43; John 8:12-20


Lumosity: completed Quick workout

Cognitive LPI: 1631

Duolingo: 2 Spanish lessons, 40 XP


Workout type: no workout

Workout length: -

Total Steps: 5976

Total Distance: 2.77 miles


Total Calories: 1813

Total Protein: 135.4 g

Total Fat: 31.6 g

Total Carbohydrates: 127.3 g

Total Fiber: 17.4 g

Total Water: 16 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, HMB 2000 mg, vitamin D 5000 IU, fish oil 2000 mg


Date: Wednesday 18 May 2022 (Day 73)


Inspirational Quote of the Day:


“We are what we pretend to be, so we must be careful about what we pretend to be.” 

― Kurt Vonnegut, Mother Night


Sleep (hours): 5 hours 18 minutes

Sleep Score: 73


Resting HR: 55

Resting BP: 120/66

Weight: 199.0

Body fat %: 26.0%

Muscle Mass: 140.0 lbs

Physique score: 2 (obese)


Pain level (location): 1 (low back)


Fast (fish, wine & oil allowed)

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

Meditation (minutes): 8 minutes (Om mantra)

Sacred Reading: Acts 14:6-18; John 7:14-30


Lumosity: completed Quick workout

Cognitive LPI: 1627

Duolingo: 1 Spanish lesson, 20 XP


Workout type: no workout

Workout length: -

Total Steps: 6122

Total Distance: 2.84 miles


Total Calories: 1780

Total Protein: 101.4 g

Total Fat: 27.6 g

Total Carbohydrates: 139.1 g

Total Fiber: 17.5 g

Total Water: 16 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, HMB 2000 mg, vitamin D 5000 IU, fish oil 2000 mg


Date: Tuesday 17 May 2022 (Day 72)


Inspirational Quote of the Day:


“The more I read, the more I acquire, the more certain I am that I know nothing.” 

― Voltaire


Sleep (hours): 5 hours 7 minutes

Sleep Score: 78


Resting HR: 56

Resting BP: 115/64

Weight: 200.4 lbs

Body fat %: 25.3%

Muscle Mass: 142.4 lbs

Physique score: 2 (obese)


Pain level (location): 1 (mid back)


Fast free

Prayer: Daily Readings app, prayer rule (25 minutes)

Meditation (minutes): 50 minutes (peace chants)

Sacred Reading: Acts 10:21-33; John 7:1-13


Lumosity: completed Quick workout

Cognitive LPI: 1623

Duolingo: 3 Spanish lessons, 60 XP


Workout type: no workout

Workout length: -

Total Steps: 5352

Total Distance: 2.48 miles


Total Calories: 2150

Total Protein: 144.3 g

Total Fat: 110.5 g

Total Carbohydrates: 115.8 g

Total Fiber: 8 g

Total Water: 64 oz


Comments:


13 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, HMB 2000 mg, vitamin D 5000 IU, fish oil 2000 mg


Date: Monday 16 May 2022 (Day 71)


Inspirational Quote of the Day:


“Even if you are on the right track, you’ll get run over if you just sit there.” 

― Will Rogers


Sleep (hours): 6 hours 28 minutes

Sleep Score: 74


Resting HR: 58

Resting BP:  108/65

Weight: 200.4

Body fat %: 25.3

Muscle Mass: 142.4

Physique score: 2 (obese)


Pain level (location): 2 (mid back)


Fast free

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

Meditation (minutes): 50 minutes (peace chants)

Sacred Reading: Acts 10:1-16; John 6:56-69


Lumosity: completed Quick workout

Cognitive LPI: 1624

Duolingo: 1 Spanish lesson, 45 XP


Workout type: no workout

Workout length: -

Total Steps: 5504

Total Distance: 2.55 miles


Total Calories: 2152

Total Protein: 128.7 g

Total Fat: 85.7 g

Total Carbohydrates: 203.2 g

Total Fiber: 26.2 g

Total Water: 80 oz


Comments:


13 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, HMB 2000 mg, vitamin D 5000 IU, fish oil 2000 mg






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