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Happy Sunday Best Buddies:
I started my day with BPC and went to the gym. I lifted pretty heavy and did some sprint rowing between sets. Not my heaviest weights but I suppose my lowered calories impacts strength a bit during my cut!
I just made some yummy low-carb, high protein pancakes - almond flour! Who knew? I ate them while they were hot and did not get a photo!
Whisk 2 eggs, add 1/4 cup fine almond flour, 1/4 tsp of baking powder, 1/2 teaspoon of vanilla extract, cinnamon to taste. Mix well and cook on a hot pancake griddle. Be sure to be careful if you add any type of sweetener (honey, fake sugar, or maple syrup) that the carbs will go up!
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle - June?
* Schedule a bodyfat % reading with trainer for May?
* Drink at least 12 - 16 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: 2017
*Bodyfat at 20% (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:“Temptation is not to be feared, but controlled.”
I am dedicated, determined and diligent!
Diet Calendar Entries for 05 March 2017:
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1282 kcal
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Fat: 95.34g | Prot: 80.93g | Carb: 30.92g.
Breakfast: Water, Silk Pure Almond Milk - Unsweetened Vanilla, Trader Joe's Organic Virgin Coconut Oil, Kerrygold Unsalted Pure Irish Butter, Coffee (Brewed From Grounds), Viva Labs MCT Oil. Lunch: Water, Cinnamon, Bob's Red Mill Super Fine Natural Almond Flour, Vanilla Extract, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Eggland's Best Large Grade A Eggs. Dinner: House of Tsang Szechuan Spicy Stir-Fry Sauce, Water, Broccoli, Garlic, Bertolli Extra Virgin Olive Oil, Steamed or Boiled Shrimp, Red Sweet Pepper, Fresh Selections Baby Bella Sliced Mushrooms, Onions. Snacks/Other: Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Vanilla, BodyTech BCAA & Glutamine. more...
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2643 kcal
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Activities & Exercise:
Circuit Training - 46 minutes, Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 44 minutes. more...
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