silverflame
New member
https://preview.redd.it/pl8725n9drk...bp&s=b59f42e5cec63c776e855d54d1f7f71deaa88265
https://preview.redd.it/bl90j3yberk...bp&s=c64aa3782069fbb0819a27485e62614b87201940
Sticking to my goal to post a monthly update on progress. I'm hoping that being a pretty average guy and being transparent about my mistakes/mis-steps will help some other folks see that better health is possible (because I absolutely intend to end up in better health!). I'm an open book so feel free to ask questions, make comments, etc. - feedback is welcome!
2/25/24 Progress Update (reminder 6' tall, 38 M) :
I didn't really stick to any kind of meal plan this past month like I had intended to. My wife got sick around the first of Feb. and has been dealing with being sick since then so I'm picking up more of the household duties. That and work stress/long hours combined to result in a lot of late nights and I resorted to stress eating. My sleep also absolutely sucks - my average this past month was around 6 hours per night and I'm a really restless sleeper so it isn't a GOOD 6 hours necessarily.
My cardiovascular fitness suffered a lot the past several years as I've dealt with a stressful job - high school principal - that has long hours due to late meetings, supervision of athletics, etc. It isn't uncommon to have 3-4 16 hour days in a week. I've decided that the job isn't for me so I'm not renewing my contract and I'm looking for a work-from-home position that I can earn decent money with. I'm hoping this change will lower my stress and help with better sleep, better schedule, etc. and have an overall positive effect on my health.
My Plan this Month:
I put together some meal plans that will put me at about 2000 calories per day getting 175 g protein and 30-40 g fiber. My goal is to stick to about 2000 calories per day with 35% protein, 35% fat, and 30% carbohydrates (thanks chatGPT - checked with MyFitnessPal). 2000 per day is probably pretty low for me so I'm prepared to increase if I notice that my energy is really suffering.
I'm looking at following the MAPS 15 program (about 15 minutes of strength training each day) from the Mind Pump guys. I'll also do some biking, running, walking, and hikes because my cardiovascular fitness sucks right now. I plan to throw in some crossfit-style workouts about once per week just because the varied movement will probably be good for my body (getting up and down, twisting, etc.). I'm going to keep the intensity lower while I build my cardiovascular fitness though!
I'm setting alarms on my phone to remind me to do some mobility/stretching and read a paperback starting about an hour before bed. I'm hoping that cleaning up my sleep hygiene this way will result in better/more restful sleep.
https://preview.redd.it/bl90j3yberk...bp&s=c64aa3782069fbb0819a27485e62614b87201940
Sticking to my goal to post a monthly update on progress. I'm hoping that being a pretty average guy and being transparent about my mistakes/mis-steps will help some other folks see that better health is possible (because I absolutely intend to end up in better health!). I'm an open book so feel free to ask questions, make comments, etc. - feedback is welcome!
2/25/24 Progress Update (reminder 6' tall, 38 M) :
- Weight = 245 (down 1/2 lb. from last month) - Goal: 200 lb
- it will probably be best to figure and post AVERAGES rather than my weight on posting day)
- Body Fat = 27% (no change) - Goal: 15%
- Body Fat is measured with an In-Body scanner (I understand that visual comparison is best so can anyone confirm that this is about right?)
- 1.5 mile run = 12:57 (13:52 previous) - Goal: 10:00 Min
- Unbroken Push-ups = 27 (22 previous) - Goal: 50
- Unbroken Pull-ups = 5 (4 previous) - Goal: 20
- Plank Hold = 1 min 1 sec (45 sec previous) - Goal: 2 Min
I didn't really stick to any kind of meal plan this past month like I had intended to. My wife got sick around the first of Feb. and has been dealing with being sick since then so I'm picking up more of the household duties. That and work stress/long hours combined to result in a lot of late nights and I resorted to stress eating. My sleep also absolutely sucks - my average this past month was around 6 hours per night and I'm a really restless sleeper so it isn't a GOOD 6 hours necessarily.
My cardiovascular fitness suffered a lot the past several years as I've dealt with a stressful job - high school principal - that has long hours due to late meetings, supervision of athletics, etc. It isn't uncommon to have 3-4 16 hour days in a week. I've decided that the job isn't for me so I'm not renewing my contract and I'm looking for a work-from-home position that I can earn decent money with. I'm hoping this change will lower my stress and help with better sleep, better schedule, etc. and have an overall positive effect on my health.
My Plan this Month:
I put together some meal plans that will put me at about 2000 calories per day getting 175 g protein and 30-40 g fiber. My goal is to stick to about 2000 calories per day with 35% protein, 35% fat, and 30% carbohydrates (thanks chatGPT - checked with MyFitnessPal). 2000 per day is probably pretty low for me so I'm prepared to increase if I notice that my energy is really suffering.
I'm looking at following the MAPS 15 program (about 15 minutes of strength training each day) from the Mind Pump guys. I'll also do some biking, running, walking, and hikes because my cardiovascular fitness sucks right now. I plan to throw in some crossfit-style workouts about once per week just because the varied movement will probably be good for my body (getting up and down, twisting, etc.). I'm going to keep the intensity lower while I build my cardiovascular fitness though!
I'm setting alarms on my phone to remind me to do some mobility/stretching and read a paperback starting about an hour before bed. I'm hoping that cleaning up my sleep hygiene this way will result in better/more restful sleep.