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Greetings my Best Buddies!
Notes: This week I bumped up my RDI to accommodate more protein - extra shake with water in mid-morning particularly after workout. I have done more HIIT this week hoping to see movement. Lately feeling like I have lost a little LBM so working to maintain it and still lose bodyfat. Calipers in about three weeks!
#Burn the Fat, Feed the Muscle
Current Goals: August 19th
*Idiot Boxes consistently weigh 158-159 by August 19th
*Bodyfat down 1% to 22.85% (last reading 23.85%)by August 19th
*Macros average: 60%-70% fat, 20-30% protein, 10% or less carbs
*NET carbs average 20 grams daily - try for total under 30 grams!
*Lift heavier at gym – achieve new PR for weight or reps by August 19th
(50lb weight Sumo Squats x14 x6 sets)(1000 repetitions!)
*Continue HIIT during cardio work
*Continue abdominal challenge at the gym – lose another inch: 32”
*Continue to drink at least one gallon of fresh water daily
*Add bicycle rides with DH whenever possible
*Wear the size 10 black jeans comfortably! (Debra!)
Long Range Goals: 2016
*Bodyfat at 20% or less
*Maintain Idiot Boxes around 150-155lbs staying under goal weight
Words of the Week: “Ninety-nine percent of the failures come from people who have the habit of making excuses.” ~George Washington
I am dedicated, determined and diligent
Diet Calendar Entries for 28 July 2016:
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1521 kcal
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Fat: 108.72g | Prot: 118.23g | Carb: 28.77g.
Breakfast: Water, Vitasport Pro7ein Synthesis, Water, Kerrygold Unsalted Pure Irish Butter, 365 Virgin Coconut Oil, Now Foods MCT Oil, Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds). Lunch: Water, Calavo Avocado, 365 Organic Salsa - Hot, Eggland's Best Large Grade A Eggs, PAM Original No-Stick Cooking Spray. Dinner: Water, Broiled or Baked Pork Chop, Cooked Cauliflower (Fat Not Added in Cooking), Kerrygold Pure Irish Butter. Snacks/Other: Driscoll's Blackberries, Water, Blue Diamond Almond Breeze Almond Coconut Blend Milk, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis. more...
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2601 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 7 hours and 55 minutes, Driving - 1 hour and 20 minutes, Circuit Training - 45 minutes. more...
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