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Happy Memorial Day, my faithful followers,
Blessings to all who have lost military loved ones whom we remember on this day.
Doing pretty well sticking to my overall nutrition plan - allowing 1/2 cup of Halo Top here and there, trying to eat a few more raw veggies, and stay well hydrated.
And, despite the 90 degree weather - we got a short bike ride done. I have fancy disc brakes and I needed to "burn" them in by riding quickly and alternately braking for 10 minutes. I also needed time to get used to the new gear system. I might switch out the seat from my old bike to the new bike, and make some final adjustments. Overall, very light and smooth ride!
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 in late JUNE, 2018
* 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 staying under goal weight by end 2018/early 2019
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:“You must have long-range goals to keep you from being frustrated by short-range failures.” ~ Charles C. Noble
I am dedicated, determined and diligent
Diet Calendar Entries for 28 May 2018:
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1189 kcal
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Fat: 55.26g | Prot: 99.62g | Carb: 57.58g.
Breakfast: Water, Silk Pure Almond Milk - Unsweetened Original, Coffee (Brewed From Grounds), Kerrygold Unsalted Pure Irish Butter, Viva Labs MCT Oil. Lunch: Red Table Wine, Water, Bolthouse Farms Classic Extra Virgin Olive Oil Balsamic Vinaigrette, Avocados, Red Onions, Dole Romaine Lettuce, Bumble Bee Prime Fillet Solid White Albacore in Water. Dinner: Water, Nature's Place Boneless Skinless Chicken Breast, Cooked Garlic, Cooked Cauliflower (from Fresh, Fat Not Added in Cooking), Cooked Red Peppers, Kerrygold Pure Irish Butter. Snacks/Other: Halo Top Creamery Mint Chip Ice Cream, Epic Beef Apple & Uncured Bacon Bar. more...
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2700 kcal
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Activities & Exercise:
Bicycling (moderate) - 13/mph - 15 minutes, Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 9 hours and 45 minutes. more...
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