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Greetings my Best Buddies!
I am working to slowly bring my macros back to high fat, moderate protein and low carb. There is a vacation and foot surgery ahead in December. Maintaining is the goal right now...and then a refresh on modified workouts until the foot heals and decreased calories to create a deficit.
HEY - progressive overload! Deadlift two 50lb dumbbells yesterday x5 x4
#Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Return to LCHF - with slight increase in protein - Jan 2017
* Original goal weight on Idiot Boxes while retaining muscle - March 2017
* Work with trainer to modify workouts after FOOT SURGERY Dec. 19th
* 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
* Keep up the training notebook to achieve progressive overload
Long Range Goals: 2017
*Bodyfat at 20% or less (Current 24.5%)by year end
*Maintain Idiot Boxes around 152-156lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
Words of the Week:“Choice, not chance, determines destiny.” ~E.C. McKenzie
I am dedicated, determined and diligent!
Diet Calendar Entries for 30 November 2016:
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1466 kcal
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Fat: 83.04g | Prot: 96.91g | Carb: 93.66g.
Breakfast: Water, Silk Pure Almond Milk - Unsweetened Vanilla, Trader Joe's Organic Virgin Coconut Oil, Kerrygold Unsalted Pure Irish Butter, Coffee (Brewed From Grounds). Lunch: Water, Eggland's Best Large Grade A Eggs, 365 Organic Salsa - Hot, Calavo Avocado, Cooked Egg White. Dinner: Vigo Saffron Yellow Rice, Cooked Broccoli (Fat Not Added in Cooking), Salmon. Snacks/Other: CB's Nuts Creamunchy Peanut Butter, Driscoll's Blackberries, Honeycrisp Apples, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Vanilla. more...
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2625 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 14 minutes, Driving - 1 hour, Circuit Training - 46 minutes. more...
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