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 ...