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Burn the Fat, Feed the Muscle - Tom Venuto
Happy Sunday, my Best Buddies!
THANK-YOU all for your tremendous support and encouragement! It truly helps me. I had another productive workout this morning and my foot seems better each time. I made three workouts with the foot boot last week - so definitely committing to three this week - and might even push myself to four!
I am about halfway back on track with food - joined the Keto Support Challenge to help. I want to get back to 60-65% fat, 25-30% protein and 10-15% carbs. As always, very limited oatmeal and no other grains, and only butter as dairy. Calories need to get back down to 1300-1350 RDI.
Short Range Goals:
* Return to LCHF - with slight increase in protein - Jan 28 2017
* Original goal weight on Idiot Boxes while retaining muscle - April 30 2017
* Work with trainer to modify workouts after FOOT SURGERY Dec. 19th
* 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
* Keep up the training notebook to achieve progressive overload
Long Range Goals: 2017
*Bodyfat at 20% or less (Current 24.5%)by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
Words of the Week:“Choice, not chance, determines destiny.” ~E.C. McKenzie
I am dedicated, determined and diligent!
Diet Calendar Entries for 22 January 2017:
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1553 kcal
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Fat: 102.41g | Prot: 72.92g | Carb: 90.58g.
Breakfast: Kerrygold Unsalted Pure Irish Butter, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla, Trader Joe's Organic Virgin Coconut Oil, Water. Lunch: Water, Eggland's Best Large Grade A Eggs, Pace Chunky Medium Salsa, Publix Red Bell Pepper, Giorgio Baby Bella Mushrooms, Onions. Dinner: Water, Extra Virgin Olive Oil, Brussels Sprouts, Perdue Boneless Skinless Chicken Breast. Snacks/Other: Doritos Nacho Cheese Tortilla Chips (35.4g). more...
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2583 kcal
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Activities & Exercise:
Weight Training (moderate) - 50 minutes, Driving - 20 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 50 minutes. more...
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