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Happy New Week, my Faithful Followers!
I did well this past weekend - the training was rocking awesome. Really interesting work with brain structures and how to heal the brain through touch.
I ate very low calorie both training days - but a little higher carb grams than usual. My CICO plan was not successful - the Idiot Box went up even though I ate in a deficit.
For me, it is also the QUALITY of my nutrition - not just the calories. Based on CICO, I should have seen a loss - but did not because I had too many carb grams. I watched the sodium, walked on my breaks and drank tons of water...still went up. Not much...but up anyway.
Humpf!
Note to self: 50-60%/30-40%/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 when I hit 175lb consistently
* 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:“What defines us is how well we rise after falling."
I am dedicated, determined and diligent
Diet Calendar Entries for 23 July 2018:
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1099 kcal
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Fat: 69.13g | Prot: 97.73g | Carb: 23.52g.
Breakfast: Water, Coffee (Brewed From Grounds), Viva Labs MCT Oil, Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Original. Lunch: Water, Crystal Farms Hard Boiled Eggs, Hellmann's Real Mayonnaise. Dinner: Water, Lemon Juice (Canned or Bottled), Extra Virgin Olive Oil, Calavo Avocado, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Earthbound Farm Organic Spring Mix, Sweet Red Peppers, Red Onions. Snacks/Other: Epic Chicken Sriracha Bar, Vitasport Pro7ein Synthesis, Water. more...
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2788 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 36 minutes, Driving - 45 minutes, Circuit Training - 39 minutes. more...
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