HCB's Journal, 13 June 2018

Greetings Friendly Followers!

I am back to my usual routine after the four day teaching stint. I had two good calorie burn days in a row at the gym and starting to eat cleanly.

I did really well with food during the training - just a little rice one day and a half pita another day. I had two days of higher calories but it should even out by month's end.

Idiot box is revolving around my posted weight - waiting for a real drop to happen before I log it.

Note to self: 45/55, 30/35, 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 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 13 June 2018:
1049 kcal Fat: 49.70g | Prot: 96.74g | Carb: 62.28g.   Breakfast: Water, Coffee (Brewed From Grounds), Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Original, Viva Labs MCT Oil. Lunch: Water, Blue Diamond Almond Nut-Thins - Hint of Sea Salt Nut & Rice Cracker Snacks, Bumble Bee Prime Fillet Solid White Albacore in Water, Hellmann's Real Mayonnaise, Onions, Dole Romaine Lettuce. Dinner: Mott's Natural Applesauce, Water, Pork Chops (Top Loin, Boneless, Cooked, Braised), Cooked Red Peppers, Cooked Broccoli (Fat Not Added in Cooking). Snacks/Other: Halo Top Creamery Lemon Cake Ice Cream, Trader Joe's Raw Almonds, Watermelon, Epic Beef Apple & Uncured Bacon Bar. more...
2935 kcal Activities & Exercise: Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 38 minutes, Driving - 30 minutes, Circuit Training - 52 minutes. more...

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Comments 
Let's go! #grindtime  
13 Jun 18 by member: jimmiepop
WTG!! Staying mostly with your plan while on your teaching journey.  
13 Jun 18 by member: wholefoodnut
I hope the training went well. 
14 Jun 18 by member: skwhite
The fact that you know the calories will even out by month's end shows your dedication, determination and diligence. #YOUROCK !!! 
14 Jun 18 by member: chesgreen

     
 

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