Atomic Keegan: Becoming the best version of myself

  Weekly Health Progress Update Week in Review This past week, I made steady progress toward my health goals. Here’s a breakdown of key metrics and averages: Average Weight : 225.1 lbs Daily Calorie Intake : 2,453 calories/day Exercise Calories Burned : 880 calories/day Net Calories (goal: lose 2 lbs/week): -40 calories/day Protein Intake : 104g/day Average Fasting Duration : 15:30 hours Steps Taken : 11,479 steps/day From Garmin : Average Heart Rate : 59 BPM I’ve been battling a head cold, which likely caused a slight increase from previous weeks. My heart rate ranged from a low of 53 BPM on 1/3 to a high of 63 BPM on 12/28. Observations & Adjustments : As expected, I gained a few pounds of water weight after starting creatine. I’m excited to see how next week plays out in terms of weight loss. I’ve been eating back some exercise calories; if I don’t see progress, I’ll need to adjust that strategy. Stay tuned for next week’s update!

ChatGPT is an incredible tool for crafting quick, effective solutions, and meal planning is no exception. In just 30 seconds, I created a whole-food-based meal plan tailored for either two or three meals a day, with a total calorie count of 1,800 (which i estimate I need to lose 2lbs a week). This plan focuses on minimally processed ingredients, making it not only healthy but also incredibly satisfying. Whether you prefer fewer, larger meals or more frequent smaller ones, this meal plan is designed to keep you feeling full and energized throughout the day. Below, you'll find two variations of the plan—one for two meals a day and one for three meals a day. Each option prioritizes balance, including lean proteins, healthy fats, and complex carbohydrates. These meals are perfect for anyone looking to maintain a calorie-controlled diet while enjoying delicious and nourishing whole foods.    Here’s a sample 1800-calorie plan for both 2 meals per day and 3 meals per day focusing ...

 Why Habit Stacking Works: My Morning and Evening Routines I am referencing James Clear, author of Atomic Habits , once again. He emphasizes that New Year’s resolutions often fail because they rely on motivation rather than systems. By linking new habits to existing ones, I’ve created morning and evening rituals that support my health, productivity, and well-being. Here’s a glimpse into my habit stacks and why they work. The Power of Habit Stacking The beauty of these routines lies in their simplicity and consistency. Each habit builds on the previous one, creating a flow that becomes almost automatic over time. For example, stepping outside in the morning naturally leads to brushing my teeth, and reading at night cues me to take my medicine and prepare for the next day. By designing my routines around habit stacking, I’ve taken the guesswork out of daily decisions, allowing me to focus my energy on more important tasks. If you’re struggling to maintain your own resolutions or rout...

Post-Holiday Reset: My Updated Habits and Tracking Methods for Weight Loss I’ve updated my habits and tracking methods post-Christmas. After seeing a few unflattering photos and feeling uncomfortably full from a week of indulgences, it’s clear I need to commit to weight loss. Right now, I’m determined to stay accountable. To help me stay on track, I’ll be sharing weekly updates with screenshots of my progress. Here’s an overview of my approach: Calorie Goals and Adjustments I’m aiming to consume around 1,700 calories per day (without any exercise adjust,emts) to achieve a weight loss of approximately 2 pounds per week. I’ve also recently started taking creatine ( https://www.healthline.com/nutrition/10-benefits-of-creatine) , which may cause temporary water retention, so I’m giving myself a one-week buffer before expecting to see weight changes. I may have some holiday weight that will fall off easily - but we will check next Friday! Daily Habit Tracking I’m inspired by James Clear’s ...

It’s the week of Christmas, but I didn’t want to let too much time pass without posting. Today, I want to reflect on one of my favorite athletes, competitors, and people: Michael Jordan. Even though Michael Jordan defeated my beloved Sonics (RIP — go Knicks now!) and disappointed my 7-year-old self, I’ve always appreciated his competitiveness, his drive, his theatrics, and his relentless will to win. As an adult, my admiration only deepened when I read his trainer Tim Grover’s book, Relentless , and watched The Last Dance . These works gave me a greater appreciation for someone who was famously cut from his varsity team in high school, yet went on to become the epitome of hard work and excellence. What struck me most was that even when Jordan was at his peak, he never stopped striving for perfection. His work ethic and dedication were unmatched, even by those already considered the best. One of my favorite quotes from Jordan encapsulates this perfectly: *"Maybe it's my fault. ...

Balancing a Busy Day: Wins in Fitness, Family, and Choices Yesterday, December 18th, was one of those whirlwind days where every moment felt accounted for. Despite the packed schedule, I found small ways to prioritize health, family, and movement, proving that even on the busiest days, we can make choices that align with our goals. The Morning Hustle My day began early—5:00 AM. I made it to the gym as soon as it opened and squeezed in a quick workout. It wasn’t my most intense session, but showing up and getting moving was a solid win to start the day. Navigating Lunch Temptations With a coworker in town, we spent the day driving around for appointments. For lunch, we visited a nice restaurant with plenty of tempting options. However, I chose Chilean sea bass with broccoli and whipped potatoes. This mindful decision was Win #1 for the day, reinforcing my goals despite the challenges. A Family-Centered Evening After work, I rushed to my daughter’s dance recital. The recital studio was ...

  Observations: Weight: Slight loss in the second week (-0.4 lbs), stable in the third week. Sleep Time & Score: Sleep improved in week 3 (7:23 hours), but the score dipped slightly. Activity: Steps peaked in week 2 at 11,612 but dropped to 9,799 in week 3. RHR: Resting heart rate improved from week 1 to week 2, remaining steady in week 3. Fitness Age & VO2 Max: Consistent across the weeks, with minor improvement in fitness age in week 2. Intermittent Fasting (IF): Fasting time decreased from 16:12 in week 2 to 14:24 in week 3. Summary: The data doesn’t lie—I took a step back from making week-over-week improvements. While I have plenty of excuses, such as work and child-related events, the reality is that I can regain momentum by committing to the perfect morning routine. Over the past week, I’ve already made strides by focusing on better intermittent fasting (IF) and increasing my movement, building a solid foundation for progress. I’m excited to take this commitment...