Summary of Week 20
Summary of Progress (Week 20)
It has been a good week in many ways. Being on vacation, my stress has been well managed and I have done a lot of enjoyable activities. My diet has not been quite what it should, but I’ve still managed to lose a bit of weight and body fat and gain a bit of muscle. I’ve kept up all my workouts and daily mental and spiritual exercises, and overall am feeling pretty good about my progress, remembering this is a marathon and not a sprint.
Average sleep: 5 hours 58 minutes
Average sleep score: 75
Average resting heart rate: 52 bpm
Average resting BP: 110/63
Average weight: 191.1 lbs
Average body fat %: 23.6%
Average Muscle Mass: 138.9 lbs
Average physique score: 2
Average metabolic age: 49
Date: Sunday 24 July 2022 (Day 140)
Inspirational Quote of the Day:
“The arts are not a way to make a living. They are a very human way of making life more bearable. Practicing an art, no matter how well or badly, is a way to make your soul grow, for heaven's sake. Sing in the shower. Dance to the radio. Tell stories. Write a poem to a friend, even a lousy poem. Do it as well as you possible can. You will get an enormous reward. You will have created something.”
― Kurt Vonnegut, A Man Without a Country
Sleep (hours): 6 hours 58 minutes
Sleep Score: 80
Resting HR: 52 bpm
Resting BP: 110/64
Weight: 190.6 lbs
Body fat %: 24.4
Muscle Mass: 137 lbs
Physique score: 2 (obese)
Metabolic Age: 50
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 20 minutes (progressive muscle relaxation with Shakti Mat)
Sacred Reading: Luke 24:36-53; Romans 12:6-14; Matthew 9:1-8
Lumosity: completed Quick workout
Cognitive LPI: 1614
Duolingo: 2 Spanish lessons, 34 XP
Workout type: rest day - Power Stretching Day 5
Workout length: 10 minutes
Total Steps: 7698
Total Distance: 3.62 miles
Total Calories: 3107
Total Protein: 204.2 g
Total Fat: 72.7 g
Total Carbohydrates: 251.5 g
Total Fiber: 9.9 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 10 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg
Date: Saturday 23 July 2022 (Day 139)
Inspirational Quote of the Day:
“For fantasy is true, of course. It isn’t factual, but it’s true. Children know that. Adults know it too and that’s precisely why many of them are afraid of fantasy. They know that its truth challenges, even threatens, all that is false, all that is phony, unnecessary, and trivial in the life they have let themselves be forced into living. They are afraid of dragons because they are afraid of freedom.”
― Ursula K. Le Guin, The Language of the Night: Essays on Fantasy and Science Fiction
Sleep (hours): 5 hours 14 minutes
Sleep Score: 76
Resting HR: 54 bpm
Resting BP: 108/64
Weight: 191.4 lbs
Body fat %: 22.9%
Muscle Mass: 140.2 lbs
Physique score: 2
Metabolic Age: 47
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 20 minutes (progressive muscle relaxation with Shakti Mat), 12 minutes (OM SO HUM mantra)
Sacred Reading: Romans 9:1-5; Matthew 9:18-26
Lumosity: completed Quick workout
Cognitive LPI: 1618
Duolingo: 2 Spanish lessons, 34 XP
Workout type: rest day - Power Stretching Day 4
Workout length: 10 minutes
Total Steps: 8249
Total Distance: 3.83 miles
Total Calories: 2743
Total Protein: 210 g
Total Fat: 73.1 g
Total Carbohydrates: 147.6 g
Total Fiber: 2.7 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 10 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg
Date: Friday 22 July 2022 (Day 138)
Inspirational Quote of the Day:
“We read books to find out who we are. What other people, real or imaginary, do and think and feel... is an essential guide to our understanding of what we ourselves are and may become.”
― Ursula K. LeGuin
Sleep (hours): 5 hours 26 minutes
Sleep Score: 74
Resting HR: 55 bpm
Resting BP: 107/65
Weight: 191.0 lbs
Body fat %: 23.6%
Muscle Mass: 138.8 lbs
Physique score: 2 (obese)
Metabolic Age: 49
Pain level (location): 0
Fast (wine & oil allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 20 minutes (progressive muscle relaxation with Shakti Mat), 5 minutes (OM mantra)
Sacred Reading: 1 Corinthians 9:2-12; Luke 8:1-3
Lumosity: completed Quick workout
Cognitive LPI: 1618
Duolingo: 2 Spanish lessons, 36 XP
Workout type: Super PHIIT (round 3, week 4, day 3 level 2 25 lbs), Power Abs (round 2, week 4, day 3 level 1), Power Stretching (round 1, week 4, day 3 level 1)
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 7768
Total Distance: 3.61 miles
Total Calories: 1792
Total Protein: 97 g
Total Fat: 41 g
Total Carbohydrates: 185.8 g
Total Fiber: 11.1 g
Total Water: 80 oz
Comments:
My wife and I had a nice social engagement with our daughter, her husband and his parents.
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: Thursday 21 July 2022 (Day 137)
Inspirational Quote of the Day:
“The only way out of the labyrinth of suffering is to forgive.”
― John Green, Looking for Alaska
Sleep (hours): 5 hours 40 minutes
Sleep Score: 72
Resting HR: 53 bpm
Resting BP: 111/63
Weight: 190.8
Body fat %: 23.5
Muscle Mass: 138.8
Physique score: 2
Metabolic Age: 49
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): -
Sacred Reading: 1 Corinthians 3:18-23; Matthew 13:36-43
Lumosity: completed Quick workout
Cognitive LPI: 1618
Duolingo: 3 Spanish lessons, 48 XP
Workout type: Super PHIIT (round 3, week 4, day 2 level 2 25 lbs), Power Abs (round 2, week 4, day 2 level 1), Power Stretching (round 1, week 4, day 2 level 1)
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 14631
Total Distance: 6.79
Total Calories:2208
Total Protein:155.1 g
Total Fat: 29.4 g
Total Carbohydrates: 179.1 g
Total Fiber: 5.9 g
Total Water: 80 oz
Comments:
Beach day with my wife today! It was a lovely time!
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 20 July 2022 (Day 136)
Inspirational Quote of the Day:
“I like libraries. It makes me feel comfortable and secure to have walls of words, beautiful and wise, all around me. I always feel better when I can see that there is something to hold back the shadows.”
― Roger Zelazny, Nine Princes in Amber
Sleep (hours): 6 hours 8 minutes
Sleep Score: 78
Resting HR: 52 bpm
Resting BP: 113/61
Weight: 190.2 lbs
Body fat %: 23.7%
Muscle Mass: 138.0 lbs
Physique score: 2 (obese)
Metabolic Age: 50
Pain level (location): 0
Fast (wine & oil allowed)
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: James 5:10-20; Luke 4:22-30
Lumosity: completed Quick workout
Cognitive LPI: 1620
Duolingo: 2 Spanish lessons, 32 XP
Workout type: Super PHIIT (round 3, week 4, day 1 level 2 25 lbs), Power Abs (round 2, week 4, day 1 level 1), Power Stretching (round 1, week 4, day 1 level 1), forest walk with the dog
Workout length: 15 minutes/10 minutes/10 minutes/50 minutes
Total Steps: 11364
Total Distance: 5.27 miles
Total Calories: 1948
Total Protein: 110 g
Total Fat: 32.6 g
Total Carbohydrates: 128.2 g
Total Fiber: 13.4 g
Total Water: 80 oz
Comments:
I had a nice lunch date with my wife and daughter
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 19 July 2022 (Day 135)
Inspirational Quote of the Day:
“If you are a dreamer come in
If you are a dreamer a wisher a liar
A hoper a pray-er a magic-bean-buyer
If you’re a pretender come sit by my fire
For we have some flax golden tales to spin
Come in!
Come in!”
― Shel Silverstein
Sleep (hours): 6 hours 6 minutes
Sleep Score: 77
Resting HR: 51 bpm
Resting BP: 114/63
Weight: 192.6 lbs
Body fat %: 24.3%
Muscle Mass: 138.6 lbs
Physique score: 2
Metabolic Age: 50
Pain level (location): 1 (right low back)
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 20 minutes (progressive muscle relaxation with Shakti Mat)/10 minutes (Tibetan Singing Bowls)
Sacred Reading: 1 Corinthians 1:1-9; Matthew 13:24-30
Lumosity: completed Quick workout
Cognitive LPI: 1621
Duolingo: 4 Spanish lessons, 72 XP
Finally completed a 15.75 hour CME activity certificate on obesity
Workout type: Super PHIIT (round 3, week 4, day 5 level 2 25 lbs), Power Abs (round 2, week 4, day 5 level 1), Power Stretching (round 1, week 4, day 5 level 1)
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 11726
Total Distance: 5.44 miles
Total Calories: 1449
Total Protein: 106.4
Total Fat: 43.1 g
Total Carbohydrates: 105.5 g
Total Fiber: 7.5 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: Monday 18 July 2022 (Day 134)
Inspirational Quote of the Day:
“It's been my experience that you can nearly always enjoy things if you make up your mind firmly that you will.”
― Lucy Maud Montgomery, Anne of Green Gables
Sleep (hours): 6 hours 11 minutes
Sleep Score: 69
Resting HR: 51 bpm
Resting BP: 112/65
Weight: 191.6 lbs
Body fat %: 22.6%
Muscle Mass: 141.0 lbs
Physique score: 2
Metabolic Age: 46
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Romans 16:17-24; Matthew 13:10-23, 43
Lumosity: completed Quick workout
Cognitive LPI: 1619
Duolingo: 2 Esperanto lessons, 1 Spanish lesson, 120 XP
Workout type: Super PHIIT (round 3, week 4, day 4 level 2 25 lbs), Power Abs (round 2, week 4, day 4 level 1), Power Stretching (round 1, week 4, day 4, level 1)
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 10018
Total Distance: 4.65 miles
Total Calories: 3041
Total Protein: 106.2 g
Total Fat: 157.1 g
Total Carbohydrates: 211.6 g
Total Fiber: 13.5 g
Total Water: 80 oz
Comments:
It’s a very hot and humid day here today, but the much needed rain is welcome. The sound of the raindrops, the coolness as they hit the skin, and the sight of each drop of water is a wonder. It was a good day to choose to go to the Boston Museum of Fine Arts with my daughter, followed by a late lunch at The Cheesecake Factory with a wonderful and cheerful server who made eating there a delight.
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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