Back to Business: Progress Report, Weeks 23 – 24


Progress Report, Weeks 23 - 24 -
Progress Report, Weeks 23 - 24 -

Current Weight: 214.5 lbs / Fortnight Weight Change -2.3 lb / Total Weight change: – 19.2 lbs

Well, it’s back to business. Continuing to slowly drop weight this fortnight with a 2.3 lb weight loss. All in all, everything is going very well.

As ever the data provided in this and all other Progress Reports have been collected using and a Fitbit Charge 2.


My full food diary for this fortnight can be viewed here: Food Diary, Weeks 23 – 24

While I’m not compliant 100% of the time I’ve got into a pretty solid routine with my diet. I stay on plan during the week and tend to go a little off at the weekends, but no so much as to hinder my progress. I think this mostly comes from a lack of routine through not going to work. My mind simply wanders to my next meal far more frequently and there’s more food in the cupboard than there is in my packed lunch.

If there is one thing I’d like to improve on it would be “what” I’m eating on weekends and not necessarily the amount. My weekends are very much to rest and recuperate and I could definitely do a better job of giving my body higher quality fuel to aid in that recovery process.

This could mean cooking up a whole load of chicken and making a massive salad and rice that I can just pick at and snack on while I’m home at the weekends.

Aside from that, there’s not a huge amount for me to report on. Just going to keep going, keep making improvements where necessary and keep slowly getting closer to my goal weight.


Still enjoying my program, I’m getting in five sessions a week – two of which are recovery days –  and making progress on my lifts. I’m really looking forward to moving into my strength cycle in 5 – 6 weeks to get a gauge for my progress.

One area I really need to focus on is my breathing. It’s kind of all over the place meaning that I’m getting winded before I’m fatiguing the muscle group I’m trying to work. This shows up more in squats and deadlifts than any other area.

So that’s it for training, just keeping consistent and doing my best to get the most quality out of every rep.

Ongoing focus

Although my progress is slow I actually feel in a really good place with it all. For the foreseeable future, the plan is to keep doing what I’m doing and move slowly toward my goals.

I’m increasingly thinking about my fitness qualifications. I’m due to take my first gym instructor exam in December and alongside studying for that I’m also studying to become a nutrition consultant. It’s really hitting home to me how some of the information that’s out there is just confusing for people, and not really helpful. The issues with nutrition either seem to be overly simplified to the point of being completely removed from the food we consume. Or on the other side, the information is presented as a barrage and is completely overwhelming.

I originally started studying as I wanted to try to get to the bottom of my own nutrition issues but more and more I’m thinking I’d like to support others with weight loss support. Focusing on those who are in a similar situation to myself, with multiple barriers to overcome and significant amounts of weight to lose. First and foremost though my aim is to not contribute to the misinformation and flood that’s already out there.

I really don’t have much of an idea how I’d like to go about offering support but have made a start with my free Healthy Habits For Beginners e-course. Approximately 30 people have been through the process so far and the feedback has been positive. That being said, I’m aware there’s still a ton of work to do on the program to ensure it helps the maximum amount of people.

I’ll be sure to post updates as things change.

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