HCB's Journal, 22 July 2017

Happy Weekend, my Fabulous Followers!

Today is my husband's birthday! When he was younger he used to create and sell pottery - so the surprise today is a clay class where he can get his hands in the clay again.

Then he wants to have dinner at Outback Steakhouse! I hate the place but he likes their prime rib and it is HIS birthday. I have food picked out - but if I do not want it at the time, I will have a large salad with grilled chicken.

I kicked in an extra workout this morning doing strength training, and will weigh in at the gym on Tuesday for their challenge. It is helping me stay focused so I am grateful.

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%! Or, more non-starch veggies/fruit are acceptable although it increases the carb percentage to above 10% - I love summer veggies and a little fruit
* Back in the "Blue" on Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer on September 8th
* 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: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by year end 2017
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight June 2018
*Increased strength, endurance and flexibility during workouts

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 22 July 2017:
1256 kcal Fat: 57.57g | Prot: 81.55g | Carb: 49.68g.   Breakfast: Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds), Trader Joe's Organic Virgin Coconut Oil, Water. Lunch: Water, Driscoll's Blackberries, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Vanilla. Dinner: Outback Steakhouse Fresh Seasonal Mixed Veggies, Water, Outback Steakhouse Victoria's Filet (6 oz), Outback Steakhouse Garlic Mashed Potatoes. Snacks/Other: Cabernet Sauvignon Wine. more...
2687 kcal Activities & Exercise: Circuit Training - 45 minutes, Driving - 1 hour and 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 8 hours and 45 minutes. more...

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Comments 
Love the quote! 
22 Jul 17 by member: skwhite
Good luck with the restaurant...... I will be celebrating my daughter's birthday Monday is some fancy restaurant..... yet, another challenge. 
22 Jul 17 by member: glen

     
 

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