Summary of Week 19
Summary of Progress (Week 19)
This has been a good week, even if I ended it with gaining an average of 0.4 lbs. My average body fat has continued to slowly drop and muscle mass has increased; my blood pressure and resting heart rate are well within my goals; and I have successfully completed all of my daily workouts, while taking several extra long walks.
Average sleep: 6 hours 19 minutes
Average sleep score: 80
Average resting heart rate: 50 bpm
Average resting BP: 109/62
Average weight: 191.9 lbs
Average body fat %: 24.3%
Average Muscle Mass: 138.0 lbs
Average physique score: 2 (obese)
Date: Sunday 17 July 2022 (Day 133)
Inspirational Quote of the Day:
“Sometimes you need to sit lonely on the floor in a quiet room in order to hear your own voice and not let it drown in the noise of others.”
― Charlotte Eriksson, You're Doing Just Fine
Sleep (hours): 6 hours 47 minutes
Sleep Score: 78
Resting HR: 50 bpm
Resting BP: 104/60
Weight: 191.6 lbs
Body fat %: 23.4%
Muscle Mass: 139.6 lbs
Physique score: 2
Metabolic Age: 48
Pain level (location): 1 (low back)
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes), Jesus Prayer (25 minutes)
Meditation (minutes):
Church Service: attended Orthros and Divine Liturgy (received Holy Communion)
Sacred Reading: Luke 24:13-35; Titus 3:8-15; Matthew 5:14-19
Lumosity: completed Quick workout
Cognitive LPI: 1615
Duolingo: 1 Spanish lesson, 20 XP
Workout type: rest day - Power Stretching Day 4
Workout length: 10 minutes
Total Steps: 13379
Total Distance: 6.24 miles
Total Calories: 1976
Total Protein: 83.8 g
Total Fat: 56.3 g
Total Carbohydrates: 202.7 g
Total Fiber: 11.4 g
Total Water: 72 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, vitamin C 500 mg
Date: Saturday 16 July 2022 (Day 132)
Inspirational Quote of the Day:
“Come, hearken then, ere voice of dread,
with bitter tiding laden,
shall summon to unwelcome bed
a melancholy maiden!
We are but older children, dear,
who fret to find our bedtime near.”
― Lewis Carroll
Sleep (hours): 5 hours 39 minutes
Sleep Score: 81
Resting HR: 51 bpm
Resting BP: 109/60
Weight: 192.8 lbs
Body fat %: 23.4%
Muscle Mass: 140.4 lbs
Physique score: 2 (obese)
Metabolic Age: 49
Pain level (location): 1 (low back)
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 20 minutes (progressive muscle relaxation with Shakti Mat)
Sacred Reading: Romans 8:14-21; Matthew 9:9-13
Lumosity: completed Quick workout
Cognitive LPI: 1613
Duolingo: 3 Spanish lessons, 98 XP
Workout type: rest day - Power Stretching Day 3/long walk with the dog
Workout length: 10 minutes/71 minutes
Total Steps: 18708
Total Distance: 8.76 miles
Total Calories: 2408
Total Protein: 115.2 g
Total Fat: 52.3 g
Total Carbohydrates: 242.1 g
Total Fiber: 7.7 g
Total Water: 80 0z
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: Friday 15 July 2022 (Day 131) - Our Wedding Anniversary
Inspirational Quote of the Day:
“A wedding anniversary is the celebration of love, trust, partnership, tolerance and tenacity. The order varies for any given year.”
― Paul Sweeney
Sleep (hours): 7 hours 22 minutes
Sleep Score: 83
Resting HR: 51 bpm
Resting BP: 106/63
Weight: 192.4 lbs
Body fat %: 25.3%
Muscle Mass: 136.6 lbs
Physique score: 2 (obese)
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 20 minutes (progressive muscle relaxation with Shakti Mat)
Sacred Reading: Corinthians 13:11-14; 14:1-5; Matthew 17:24-27; 18:1-4
Lumosity: completed Quick workout
Cognitive LPI: 1614
Duolingo: 3 Spanish lessons, 75 XP
Workout type: Super PHIIT (round 3, week 3, day 2 level 2 25 lbs), Power Abs (round 2, week 3, day 2 level 1), Power Stretching (round 1, week 3, day 2 level 1)
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 16311
Total Distance: 7.57 miles
Total Calories: 2471
Total Protein: 128.1 g
Total Fat: 63 g
Total Carbohydrates: 297.5 g
Total Fiber: 4.8 g
Total Water: 48 oz
Comments:
Today is our wedding anniversary! Happy anniversary to my wonderful wife!
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 4000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg
Date: Thursday 14 July 2022 (Day 130)
Inspirational Quote of the Day:
“I think we dream so we don’t have to be apart for so long. If we’re in each other’s dreams, we can be together all the time.”
― A.A. Milne, Winnie-the-Pooh
Sleep (hours): 6 hours 5 minutes
Sleep Score: 79
Resting HR: 50 bpm
Resting BP: 110/63
Weight: 191.2 lbs
Body fat %: 25.4%
Muscle Mass: 135.6 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 (progressive muscle relaxation with Shakti Mat)
Sacred Reading: Romans 16:1-16; Matthew 12:46-50, 13:1-3
Lumosity: completed Quick workout
Cognitive LPI: 1607
Duolingo: 4 Spanish lessons, 76 XP
Workout type: Super PHIIT (round 3, week 3, day 1 level 2 25 lbs), Power Abs (round 2, week 3, day 1 level 1), Power Stretching (round 1, week 3, day 1 level 1), walk with my wife and our dog
Workout length: 15 minutes/10 minutes/10 minutes/40 minutes
Total Steps: 10495
Total Distance: 4.87 miles
Total Calories: 2437
Total Protein: 132.7 g
Total Fat: 70.1 g
Total Carbohydrates: 242.4 g
Total Fiber: 18.7 g
Total Water: 48 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: Wednesday 13 July 2022 (Day 129)
Inspirational Quote of the Day:
“There are no wrong turnings. Only paths we had not known we were meant to walk.”
― Guy Gavriel Kay, Tigana
Sleep (hours): 5 hour 36 minutes
Sleep Score: 76
Resting HR: 51 bpm
Resting BP: 108/59
Weight: 193.0 lbs
Body fat %: 23.9%
Muscle Mass: 139.6 lbs
Physique score: 2 (obese)
Pain level (location): 1 (low back)
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 55 minutes 森林浴 (forest bathing)/25 minutes (progressive muscle relaxation with Shakti Mat)
Sacred Reading: Hebrews 2:2-10; Luke 10:16-21
Lumosity: completed Quick workout
Cognitive LPI: 1605
Duolingo: 2 Spanish lessons, 38 XP
Workout type: Super PHIIT (round 3, week 3, day 5 level 2 25 lbs), Power Abs (round 2, week 3, day 5 level 1), Power Stretching (round 1, week 3, day 5 level 1)
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 13469
Total Distance: 6.25 miles
Total Calories: 2384
Total Protein: 141.3 g
Total Fat: 70.2 g
Total Carbohydrates: 245.9 g
Total Fiber: 4.9 g
Total Water: 48 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 12 July 2022 (Day 128) - My Saint’s Name Day
Inspirational Quote of the Day:
“God creates out of nothing. Wonderful you say. Yes, to be sure, but he does what is still more wonderful: he makes saints out of sinners.”
― Soren Kierkegaard, The Journals of Kierkegaard
Sleep (hours): 6 hours 50 minutes
Sleep Score: 84
Resting HR: 50 bpm
Resting BP: 106/61
Weight: 191.0 lbs
Body fat %: 24.3%
Muscle Mass: 137.4 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 (progressive muscle relaxation with Shakti Mat)
Sacred Reading: Romans 14:9-18; Matthew 12:14-16, 22-30
For St. Paisios of Mount Athos:
(Apolytikion in the First Tone)
The offspring of Farasa, and the adornment of Athos,
and the imitator of the former righteous, equal in honor,
O Paisios let us honor O faithful, the vessel full of graces,
who hastens speedily to those who cry out:
glory to Him Who gave you strength,
glory to Him Who crowned you,
glory to Him Who grants through you healings for all.
(Kontakion in the Plagal of the Fourth Tone)
The most-famed ascetic of the Holy Mountain,
and the newly-enlightened light of the Church,
let us praise him with hymns with all our heart,
for he leads the faithful towards a perfect life,
filling them with rivers of gifts,
therefore we cry out:
Hail, O Father Paisios.
Lumosity: completed Quick workout
Cognitive LPI: 1606
Duolingo: 3 Spanish lessons, 48 XP
Workout type: Super PHIIT (round 3, week 3, day 4 level 2 25 lbs), Power Abs (round 2, week 3, day 4 level 1), Power Stretching (round 1, week 3, day 4 level 1)
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 11319
Total Distance: 5.25
Total Calories: 2203
Total Protein: 130.8 g
Total Fat: 56.3 g
Total Carbohydrates: 241.1 g
Total Fiber: 11.5 g
Total Water: 96 oz
Comments:
I had a nice lunch at an Indian restaurant in Derry (Destination India) with my daughter. Good food, good service, not crowded. We spent some time at the Mall of New Hampshire as well. Quite a nice time, actually.
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: Monday 11 July 2022 (Day 127)
Inspirational Quote of the Day:
“Sometimes I wait at the bottom of those dark stairs, I sit at the bottom of the stairs, I wait beyond the bottom of the stairs and listen to the sounds my wife and children make as they sleep, the sounds our animals make as they step carefully through our dreams and out the other side to polished floor and cold window. Sometimes I wait so long I become unsure if I am asleep, or awake, or dead.”
― Steve Rasnic Tem, The Man on the Ceiling
Sleep (hours): 5 hours 55 minutes
Sleep Score: 81
Resting HR: 55 bpm
Resting BP: 114/62
Weight: 191.4 lbs
Body fat %: 24.9%
Muscle Mass: 136.6 lbs
Physique score: 2
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 30 minutes (progressive muscle relaxation with Shakti Mat)
Sacred Reading: Mark 5:24-34; 2 Corinthians 6:1-10; Luke 7:36-50
Lumosity: completed Quick workout
Cognitive LPI: 1601
Duolingo: 1 Esperanto lesson, 2 Spanish lessons, 58 XP
Workout type: Super PHIIT (round 3, week 3, day 3 level 2 25 lbs), Power Abs (round 2, week 3, day 3 level 1), Power Stretching (round 1, week 3, day 3 level 1), long walk with my wife and our dog
Workout length: 15 minutes/10 minutes/10 minutes/95 minutes
Total Steps: 13160
Total Distance: 6.11 miles
Total Calories: 2143
Total Protein: 199.5 g
Total Fat: 79 g
Total Carbohydrates: 150 g
Total Fiber: 4.8 g
Total Water: 96 oz
Comments:
First day of vacation/staycation! Mental rest and recovery before hopefully doing some fun things with my wife, my daughter and my pets over the next two weeks.
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
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