Summary of Week 18

 Summary of Progress (Week 18)


Well, I’m down another three pounds this week, and my average body fat is stable. I’ve done well with my workouts, not having missed any. Progress in the mirror is slow, but I just have to continue on this path, trusting in the process.


Average sleep: 5 hours 33 minutes

Average sleep score: 76


Average resting heart rate: 52 bpm

Average resting BP: 110/64

Average weight: 191.5 lbs

Average body fat %: 24.5%

Average Muscle Mass: 137.4 lbs

Average physique score: 2 (obese)


Date: Sunday 10 July 2022 (Day 126)


Inspirational Quote of the Day:


“The worst type of crying wasn't the kind everyone could see--the wailing on street corners, the tearing at clothes. No, the worst kind happened when your soul wept and no matter what you did, there was no way to comfort it. A section withered and became a scar on the part of your soul that survived. For people like me and Echo, our souls contained more scar tissue than life.” 

― Katie McGarry


Sleep (hours): 2 hours 46 minutes

Sleep Score: 60


Resting HR: 53 bpm

Resting BP: 114/64

Weight: 190.6 lbs

Body fat %: 22.4%

Muscle Mass: 140.6 lbs

Physique score: 2 (obese)


Pain level (location): 0


Fast free

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

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Luke 24:1-12; Romans 6:18-23; Matthew 8:5-13


Lumosity: completed Quick workout

Cognitive LPI: 1596

Duolingo: 2 Spanish lessons, 45 XP


Workout type: rest day - Power Stretching Day 3

Workout length: 10 minutes

Total Steps: 6021

Total Distance: 2.79 miles


Total Calories: 1978

Total Protein: 133.5 g

Total Fat: 76.6 g

Total Carbohydrates: 186 g

Total Fiber: 7 g

Total Water: 80 oz


Comments:


12.25 hour work day - last day of work before vacation/staycation!


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg


Date: Saturday 9 July 2022 (Day 125)


Inspirational Quote of the Day:


“Never be afraid to trust an unknown future to a known God.” 

― Corrie ten Boom


Sleep (hours): 5 hours 37 minutes

Sleep Score: 78


Resting HR: 52 bpm

Resting BP: 113/62

Weight: 192.0 lbs

Body fat %: 23.1%

Muscle Mass: 140.4 lbs

Physique score: 2 (obese)


Pain level (location): 1 (right low back)


Fast free

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

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Romans 6:11-17; Matthew 8:14-23


Lumosity: completed Quick workout

Cognitive LPI: 1604

Duolingo: 2 Spanish lessons, 36 XP


Workout type: rest day - Power Stretching Day 2

Workout length: 10 minutes

Total Steps: 9522

Total Distance: 4.42 miles


Total Calories: 2316

Total Protein: 143 g

Total Fat:105.4 g

Total Carbohydrates: 120 g

Total Fiber: 6 g

Total Water: 80 oz


Comments:


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg


Date: Friday 8 July 2022 (Day 124)


Inspirational Quote of the Day:


“Come friends, it's not too late to seek a newer world.” 

― Alfred Lord Tennyson


Sleep (hours): 6 hours 10 minutes

Sleep Score: 77


Resting HR: 52 bpm

Resting BP: 102/66

Weight: 190.6 lbs

Body fat %: 24.4%

Muscle Mass: 137.0 lbs

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: 1 Timothy 4:9-15; Luke 6:17-19, 9:1-2, 10:16-21


Lumosity: completed Quick workout

Cognitive LPI: 1606

Duolingo: 1 Spanish lesson, 45 XP


Workout type: Super PHIIT (round 3, week 2, day 1 level 2 25 lbs), Power Abs (round 2, week 2, day 1  level 1), Power Stretching (round 1, day 1 level 1)

Workout length: 15 minutes/10 minutes/10 minutes

Total Steps: 4967

Total Distance: 2.31 miles


Total Calories: 1749

Total Protein: 175.9 g

Total Fat: 54.2 g

Total Carbohydrates: 111 g

Total Fiber: 24.3 g

Total Water: 88 oz


Comments:


12.5 hour work day


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg


Date: Thursday 7 July 2022 (Day 123)


Inspirational Quote of the Day: 


“When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.” 

― Herophilus


Sleep (hours): 6 hours 18 minutes

Sleep Score: 85


Resting HR: 53 bpm

Resting BP: 107/64

Weight: 189.8 lbs

Body fat %: 25.5%

Muscle Mass: 134.4 lbs

Physique score: 2 (obese)


Pain level (location): 0


Fast free

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

Meditation (minutes): 5 minutes (grounding)

Sacred Reading: Galatians 3:23-29, 4:1-5; Mark 5:24-34


Lumosity: completed Quick workout

Cognitive LPI: 1612

Duolingo: 1 Esperanto lesson, 2 Spanish lessons, 60 XP


Workout type: Super PHIIT (round 3, week 2, day 5 level 2 25 lbs), Power Abs (round 2, week 2, day 5 level 1), Power Stretching (round 1, day 5 level 1), ~7 mile walk/run with my dog

Workout length: 15 minutes/10 minutes/10 minutes/110 minutes

Total Steps: 18678

Total Distance: 8.75 miles


Total Calories: 2506

Total Protein: 229.1 g

Total Fat: 89.6 g

Total Carbohydrates: 184.6 g

Total Fiber: 14.8 g

Total Water: 120 oz


Comments:


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 10 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg


Date: Wednesday 6 July 2022 (Day 122)


Inspirational Quote of the Day:


“The most wasted of all days is one without laughter.” 

― Nicolas Chamfort


Sleep (hours): 6 hours 1 minute

Sleep Score: 74


Resting HR: 51 bpm

Resting BP: 108/63

Weight: 192.2 lbs

Body fat %: 26.3%

Muscle Mass: 134.6 lbs

Physique score: 2


Pain level (location): 0


Strict Fast

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

Meditation (minutes): 25 minutes (progressive muscle relaxation with Shakti Mat)

Sacred Reading: Romans 11:2-12; Matthew 11:20-26


Lumosity: completed Quick workout

Cognitive LPI: 1612

Duolingo: 3 Spanish lessons, 46 XP

~2 hours of CNE on obesity 


Workout type: Super PHIIT (round 3, week 2, day 4 level 2 25 lbs), Power Abs (round 2, week 2, day 4 level 1), Power Stretching (round 1, day 4, level 1)

Workout length: 15 minutes/10 minutes/10 minutes

Total Steps: 8465

Total Distance: 3.93 miles


Total Calories: 1804

Total Protein: 195.3 g

Total Fat: 84.1 g

Total Carbohydrates: 199.9 g

Total Fiber: 9.3 g

Total Water: 80 oz


Comments:


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg


Date: Tuesday 5 July 2022 (Day 121)


Inspirational Quote of the Day:


“Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” 

― H. Jackson Brown Jr., P.S. I Love You


Sleep (hours): 6 hours 6 minutes

Sleep Score: 80


Resting HR: 50 bpm

Resting BP: 107/65

Weight: 193.0 lbs

Body fat %: 25.1%

Muscle Mass: 137.4 lbs

Physique score: 2 (obese)


Pain level (location): 0


Fast free

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

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Galatians 5:22-26, 6:1-2; Matthew 11:27-30


Lumosity: completed Quick workout

Cognitive LPI: 1609

Duolingo: 1 Esperanto lesson, 20 XP


Workout type: Super PHIIT (round 3, week 2, day 3 level 2 25 lbs), Power Abs (round 2, week 2, day 3 level 1), Power Stretching Day 3 Level 1

Workout length: 15 minutes/100 minutes/10 minutes

Total Steps: 6334

Total Distance: 2.94 miles


Total Calories: 1931

Total Protein: 231.3 g 

Total Fat: 50.5 g

Total Carbohydrates: 83.5 g

Total Fiber: 8.4 g

Total Water: 80 oz


Comments:


12.25 hour work day


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg


Date: Monday 4 July 2022 (Day 120) - Independence Day


Inspirational Quote of the Day:


“I'm selfish, impatient and a little insecure. I make mistakes, I am out of control and at times hard to handle. But if you can't handle me at my worst, then you sure as hell don't deserve me at my best.” 

― Marilyn Monroe


Sleep (hours): 5 hours 55 minutes

Sleep Score: 81


Resting HR: 50 bpm

Resting BP: 112/63

Weight: 193.0 lbs

Body fat %: 24.8%

Muscle Mass: 137.8 lbs

Physique score: 2


Pain level (location): 0


Fast free

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

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Romans 9:18-33; Matthew 11:2-15


Lumosity: completed Quick workout

Cognitive LPI: 1610

Duolingo: 1 Spanish lesson, 20 XP


Workout type: Super PHIIT (round 3, week 2, day 2 level 2 25 lbs), Power Abs (round 2, week 2, day 2 level 1), Power Stretching Day 2 Level 1

Workout length: 15 minutes/10 minutes/10 minutes

Total Steps: 5781

Total Distance: 2.68 miles


Total Calories: 1937

Total Protein: 156 g

Total Fat: 81.5 g

Total Carbohydrates: 145.6 g

Total Fiber: 20.9 g

Total Water: 80 oz


Comments:


Happy Independence Day!


12.25 hour work day


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg

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