Summary of Week 22
Summary of Progress (Week 22)
Well, I did drop another 3 lbs average this week, though it would have been more if I hadn’t overeaten and drank a lot of beer on Friday and Saturday. I might have gotten out to do more of a long walk if we weren’t in the middle of this crazy heat wave and heat advisory as well. I still managed to do all my workouts.
Average sleep: 5 hours 57 minutes
Average sleep score: 75
Average resting heart rate: 50 bpm
Average resting BP: 107/63
Average weight: 188.4 lbs
Average body fat %: 24.0%
Average Muscle Mass: 136.0
Average physique score: 2 (obese)
Average metabolic age: 49.3
Date: Sunday 7 August 2022 (Day 154)
Inspirational Quote of the Day:
“God does not ask that you never fail—He asks only that you persevere.”
― Christopher Stasheff, The Oathbound Wizard
Sleep (hours): 6 hours 27 minutes
Sleep Score: no sleep score recorded
Resting HR: 49 bpm
Resting BP: 114/62
Weight: 189.4 lbs
Body fat %: 23.1%
Muscle Mass: 138.6 lbs
Physique score: 2 (obese)
Metabolic Age: 48
Pain level (location): 0
Fast (wine & oil allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: John 20:11-18; 1 Corinthians 1:10-17; Matthew 14:14-22
Lumosity: completed Quick workout
Cognitive LPI: 1626
Duolingo: 2 Spanish lessons, 38 XP
Workout type: rest day - no workout
Workout length: -
Total Steps: 5382
Total Distance: 2.5 miles
Total Calories: 2004
Total Protein: 17.4 g
Total Fat: 91.1 g
Total Carbohydrates: 127.7 g
Total Fiber: 14 g
Total Water: 80 oz
Comments:
12.5 hour work day
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Saturday 6 August 2022 (Day 153) - Transfiguration of Our Lord Jesus Christ
Inspirational Quote of the Day:
“Before I can live with other folks I’ve got to live with myself. The one thing that doesn’t abide by majority rule is a person’s conscience.”
― Harper Lee, To Kill a Mockingbird
Sleep (hours): 4 hours 32 minutes
Sleep Score: 58
Resting HR: 50 bpm
Resting BP: 106/62
Weight: 188.8 lbs
Body fat %: 23.0%
Muscle Mass: 138.2lbs
Physique score: 2 (obese)
Metabolic Age: 47
Pain level (location): 2 (right shoulder)
Fast (fish, oil & wine allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Luke 9:28-36; 2 Peter 1:10-19; Matthew 17:1-9
Lumosity: completed Quick workout
Cognitive LPI: 1623
Duolingo: 2 Spanish lessons, 38 XP
Workout type: rest day - Power Stretching Day 1
Workout length: 10 minutes
Total Steps: 6368
Total Distance: 2.96 miles
Total Calories: 2193
Total Protein: 182.1 g
Total Fat: 87 g
Total Carbohydrates: 116.7 g
Total Fiber: 4.5 g
Total Water: 80 oz
Comments:
12 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, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Friday 5 August 2022 (Day 152)
Inspirational Quote of the Day:
“There is a saying in Tibetan, 'Tragedy should be utilized as a source of strength.'
No matter what sort of difficulties, how painful experience is, if we lose our hope, that's our real disaster.”
― Dalai Lama XIV
Sleep (hours): 5 hours 58 minutes
Sleep Score: 71
Resting HR: 50 bpm
Resting BP: 107/61
Weight: 188.0 lbs
Body fat %: 24%
Muscle Mass: 135.6 lbs
Physique score: 2 (obese)
Metabolic Age: 50
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes):
Sacred Reading: 1 Peter 1:1-25, 2:1-10; Matthew 17:10-18
Lumosity: completed Quick workout
Cognitive LPI: 1621
Duolingo: 2 Spanish lessons, 38 XP
Workout type: 21 Strong (round 1 week 1 day 5 level 2 25 lb dumbbells), Power Stretch (round 2 week 1 day 5 level 1)
Workout length: 21 minutes/10 minutes
Total Steps: 8024
Total Distance: 3.72 miles
Total Calories: 2862
Total Protein: 149.6 g
Total Fat: 76.9 g
Total Carbohydrates: 237.5 g
Total Fiber: 12.9 g
Total Water: 48 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg
Date: Thursday 4 August 2022 (Day 151) - Milestone! - 30 lbs lost
Inspirational Quote of the Day:
“Claim your space. Draw a circle of light around it. Push back against the dark. Don't just survive. Celebrate.”
― Charles Frazier, Nightwoods
Sleep (hours): 6 hours 46 minutes
Sleep Score: 85
Resting HR: 51 bpm
Resting BP: 104/62
Weight: 186.2 lbs
Body fat %: 23.6%
Muscle Mass: 135.2 lbs
Physique score: 2 (obese)
Metabolic Age: 50
Hips: 38 inches
Waist: 36.5 inches
Waist/hip ratio (WHR): 0.96 (moderate risk)
BMI: (overweight): 26.3 (overweight)
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: 1 Corinthians 10:28-33, 11:1-8; Matthew 16:24-28
Lumosity: completed Quick workout
Cognitive LPI: 1622
Duolingo: 3 Spanish lessons, 58 XP
Workout type: 21 Strong (round 1 week 1 day 4 level 2 25 lb dumbbells), Power Stretch (round 2 week 1 day 4 level 1)
Workout length: 21 minutes/10 minutes
Total Steps: 8314
Total Distance: 3.86 miles
Total Calories: 2367
Total Protein: 150.3 g
Total Fat: 79.4 g
Total Carbohydrates: 103 g
Total Fiber: 11 g
Total Water: 80 oz
Comments:
Well, I hit another milestone today - 30 lbs lost! On February 18, 2022 (the day before I started keeping track of things here) I recorded my weight on LoseIt! at 216.8 lbs, and today I weighed in at 186.2 lbs. It is really quite exciting! I still have a long way to go but hitting this milestone is very encouraging. I think it has been more than 10 years since I have been at this weight, perhaps significantly longer.
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg
Date: Wednesday 4 August 2022 (Day 150)
Inspirational Quote of the Day:
“When you get stronger everything in the world gets easier. Change yourself and you've changed everything.”
― Hunter Post
Sleep (hours): 6 hours 35 minutes
Sleep Score: 79
Resting HR: 50 bpm
Resting BP: 103/63
Weight: 187.8 lbs
Body fat %: 24.8%
Muscle Mass: 134.2 lbs
Physique score: 2 (obese)
Metabolic Age: 50
Pain level (location): 1 (right hand)
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 20 minutes (progressive muscle relaxation with Shakti Mat)
Sacred Reading: 1 Corinthians 10:12-22; Matthew 16:20-24
Watched Czysciec [Purgatory] (2020, Michal Kondrat), an interesting examination of the teachings of some Roman Catholic mystics about Purgatory
Lumosity: completed Quick workout
Cognitive LPI: 1618
Duolingo: 2 Spanish lessons, 38 XP
Watched Chariots of the Gods (1970, Harald Reinl) based on Erich von Däniken's book of the same name. The books was interesting when I read it back in the early 1980s, and the film was also quite interesting, though very dated in aesthetics and questionable in its conclusions. But it is one of the influential works for later Ancient Astronaut Theorists.
Workout type: 21 Strong (round 1 week 1 day 3 level 2 25 lb dumbbells), Power Stretch (round 2 week 1 day 3 level 1)
Workout length: 21 minutes/10 minutes
Total Steps: 6987
Total Distance: 3.24 miles
Total Calories:1519
Total Protein: 132.5 g
Total Fat: 77.5 g
Total Carbohydrates: 67 g
Total Fiber: 7 g
Total Water: 80 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg
Date: Tuesday 2 August 2022 (Day 149)
Inspirational Quote of the Day:
“By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.”
― Confucious
Sleep (hours): 5 hours 35 minutes
Sleep Score: 74
Resting HR: 50 bpm
Resting BP: 109/64
Weight: 189.0 lbs
Body fat %: 24.6%
Muscle Mass: 135.4 lbs
Physique score: 2
Metabolic Age: 50
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Acts 6:8-15, 7:1-5, 47-60; Mark 12:1-12
Lumosity: completed Quick workout
Cognitive LPI: 1617
Duolingo: 2 Spanish lessons, 38 XP
Workout type: 21 Strong (round 1 week 1 day 2 level 2 25 lb dumbbells), Power Stretch (round 2 week 1 day 2 level 1)
Workout length: 21 minutes/10 minutes
Total Steps: 6725
Total Distance: 3.12 miles
Total Calories: 1786
Total Protein: 143.4 g
Total Fat: 17.7 g
Total Carbohydrates: 31.7 g
Total Fiber: 5.4 g
Total Water: 80 oz
Comments:
I jammed my right hand in a door at work today - caught it right in the webspace between the index and long fingers. Sadly, there is a lot of pain when using this hand now. I hope it doesn’t interfere with my workouts. It’s not sore at rest, only when I use it and I am certain it is not a serious injury but it is annoying.
12 hour work day
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Monday 1 August 2022 (Day 148)
Inspirational Quote of the Day:
“All of old. Nothing else ever. Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.”
― Samuel Beckett, Worstward Ho
Sleep (hours): 5 hours 46 minutes
Sleep Score: 81
Resting HR: 51 bpm
Resting BP: 100/65
Weight: 189.8 lbs
Body fat %: 25.2%
Muscle Mass: 135.0
Physique score: 2 (obese)
Metabolic Age: 50
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Hebrews 11:33-40, 12:1-2; Matthew 10:16-22
Lumosity: completed Quick workout
Cognitive LPI: 1614
Duolingo: 1 Spanish lesson, 20 XP
Workout type: 21 Strong (round 1 week 1 day 1 level 2 25 lb dumbbells), Power Stretch (round 2 week 1 day 1 level 1)
Workout length: 21 minutes/10 minutes
Total Steps: 6389
Total Distance: 2.97 miles
Total Calories: 1885
Total Protein: 163.7 g
Total Fat: 47.8 g
Total Carbohydrates: 80.7 g
Total Fiber: 12.4 g
Total Water: 80 oz
Comments:
12 hour work day
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Calmer topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg, vitamin C 500 mg
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