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Happy New Day, My Fabulous Followers!
Yesterday was better on the food front and I am set-up for great macros today. JUST.FOLLOW.THE.PLAN
Today's Orange Theory workout was a TORNADO! You alternate three stations in two or three minute intervals. Treadmill or elliptical ALL OUT, then jump to rowing machine for an ALL OUT, and then the floor for burpees, jump squats, lunges, core work, etc. So, you do all three stations about six times each! A very sweaty workout - but it went fast and I was smiling!
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle - July?
* Bodyfat % reading with trainer for June 23
* Drink at least 12 - 16 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: 2017
*Bodyfat at 22% or less (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!
Diet Calendar Entries for 17 May 2017:
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1281 kcal
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Fat: 95.27g | Prot: 86.44g | Carb: 25.66g.
Breakfast: Water, Coffee (Brewed From Grounds), Trader Joe's Organic Virgin Coconut Oil, Viva Labs MCT Oil, Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Vanilla. Lunch: Water, Trader Joe's Soy Cheese Blend, Applegate Farms Organic Uncured Sunday Bacon, Eggland's Best Large Grade A Eggs. Dinner: 365 Organic Jumbo Green Olives, Water, Kerrygold Pure Irish Butter, Cooked Broccoli (Fat Not Added in Cooking), Trader Joe's Boneless Beef New York Strip Steak, Onions, ShopRite Baby Bella Mushrooms. Snacks/Other: Water, Full Circle Organic Green Tea, Driscoll's Blackberries, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Vanilla. more...
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2732 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 10 minutes, Driving - 1 hour, Circuit Training - 50 minutes. more...
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