Ryan’s Journal: Week Six. Part 1

I had much better control of both exercise and food this week. I did not have to travel this week, which makes it much easier. The test will come next week, since I will be out Monday through Thursday. Each day I will be in a different city, which will tax both the proper diet and exercise.

I actually gained weight the prior week. I was up to 223 pounds. This week I actually got down to 220 — a big break on a mental level. Hopefully, I can continue that downward trend.

I began the week working out fairly hard. I started by jogging and doing some walking for a longer period than I had normally walked. I actually felt good doing it. On day three it caught up with me. I started feeling too much pain. My shins took the most pain. It is time for some new shoes, which I will get this weekend. In addition, I was having low-back pain. This especially showed up in my sit-ups and push-ups. I continued with my flexes and walking. I would do push-ups and sit-ups until the pain came on. The new shoes should help both the shins and back.

Sharon’s Reply

Dear Ryan:

Congratulations on reaching 220 pounds! That is 15 pounds you’ve dropped since your initial assessment. Your food record indicated appropriate meals with reasonable portions eaten. The sushi, shrimp and chicken meals balance the beef and pork meals. The beef kabob is a good choice, since the amount of beef you eat is reduced, and you get more vegetables. You also do no snacking, which reduces junk food calorie intake.

Your wine intake continues to be about 16 to 17 glasses per week. This is still excessive. As you travel this week, be mindful of your alcohol intake and select the lower-fat foods on the menu. Be careful of the high-fat options at breakfast. Try to mimic what you would do at home. Try to be creative with the exercise.

You are paying attention to your food choices, eating a variety of foods and losing weight steadily. Keep up the good work!

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