HCB's Journal, 14 August 2018

Happy Mid-week my Funky Followers:

I took a couple rest days after the busy weekend of bicycling and kayaking - but back at Orange Theory today as usual. I really do love working out there - it will be five years steady October 10th.

Food has been a little random - I do better overall when at the gym daily because it motivates me to stay better on track with eating. Next week I have my bodyfat% done with my trainer - it may not be pretty!

Note to self: 50-60%/30-40%/10-15%

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:

* Movement down on the Idiot Boxes while retaining muscle by year end 2018
* Bodyfat% reading with trainer on August 22nd
* Drink at least 12-14 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2018/2019
*Bodyfat at 26% or less (Current 29.8%) by end 2018/early 2019
*Longer range body fat goal is 22% - which at my age is great!
*Maintain 160lbs or less staying under goal weight by end 2018/early 2019
*Increased strength, endurance and flexibility during workouts

NEW Words of the Week:“What defines us is how well we rise after falling."

I am dedicated, determined and diligent

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1205 kcal

Fat: 77.49g | Prot: 100.58g | Carb: 21.28g.   Breakfast: Water, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Original, Kerrygold Unsalted Pure Irish Butter, Viva Labs MCT Oil. Lunch: Water, Hellmann's Real Mayonnaise, Hard-Boiled Egg. Dinner: Water, Earthbound Farm Organic Spring Mix, Calavo Avocado, Sweet Red Peppers, Red Onions, Tapatio Salsa Picante Hot Sauce, Daisy Sour Cream, Cooked Garlic, Extra Virgin Olive Oil, Jennie-O Ground Turkey 93/7. Snacks/Other: Epic Chicken Sriracha Bar, Vitasport Pro7ein Synthesis, Water. more...

2819 kcal

Activities & Exercise: Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 32 minutes, Driving - 40 minutes, Circuit Training - 48 minutes. more...