I've reached a significant milestone today, three months into the regime, so it's time for a progress report and a review of my goals.

Goal: I eat five balanced nutritious meals per day.
Result: I've kept to that pretty well, there's only been a few days where I've had only four meals.

Goal: I avoid all foods on the bad list except, occasionally, white bread and bacon.
Result: My diet is now a lot healthier than it was and in particular my sugar intake much less than it used to be. I eat more saturated fat than the regime recommends. I will get my cholesterol checked after Christmas and if that's not showing any issues then I'm not going to worry about it.

Goal: I exercise daily (except for Sundays), with cardio and weight training on alternate days and I record my results.
Result: I haven't missed a day. I'm up to 29 minutes high intensity cardio on the rowing machine and my weight training is showing good progression through the reps and weights.

Goal: Every week I weigh myself and check body fat and I record these figures.
Result: Achieved.

Goal: I am on track towards reducing my body fat by 3% by December 15th 2006.
Result: I have achieved a 3.7% reduction.

Goal: My improved nutrition and exercise regimes are giving me considerable improvements in motivation and energy.
Result: I certainly noticed this in the early days. Now I think I take it for granted.

Goal: By April 2007 I have lost my spare tyre and am needing to replace all my trousers.
Result: My trousers have certainly got looser. Luckily they've all got belts, so they're still usable at the moment.

Goal: By June 2007 I have a body which I am proud to display on the beach. It is the envy of most 40+ men.
Result: I'm a lot happier with my body shape than I was at the start of the program.

Goal: I am progressing well towards my long term goal of 12% body fat.
Result: I think from now on it's going to be a case of slow but steady process. My revised goal is to lose 1% body fat every three months over the course of 2007, arriving at my new target figure of 11%.