HCB's Journal, 07 July 2017

Happy Weekend, my Fabulous Followers:

I have been MIA for a couple days. After 12 days off from work, it was really HARD to get back to the office this week. I just was off my routine and struggled to get out of bed.

The endocrinologist got back to me with my test results and ALL is GOOD - so no medication changes for me. I need to get strict on my nutrition plan, drink all my water (easy for me), and keep up the exercise (also pretty easy for me) routine if I want to see change in bodyfat and weight loss.

I have been "vacation" eating...time to get back to the grind!

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 by year end 2017
* Bodyfat % reading with trainer for June 23 COMPLETED
* 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 22% or less (Current 29.5%) by year end 2017
*Maintain Idiot Boxes around 156-158lbs staying under goal weight June 2018
*Increased strength, endurance and flexibility during workouts

NEW Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!

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1236 kcal

Fat: 67.63g | Prot: 111.69g | Carb: 45.37g.   Breakfast: Water, Viva Labs MCT Oil, Trader Joe's Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla. Lunch: Water, Silk Pure Almond Milk - Unsweetened Original, Ultimate Nutrition Prostar 100% Whey Protein. Dinner: Kerrygold Pure Irish Butter, Cooked Broccoli (from Fresh), Baked Sweetpotato (Peel Not Eaten), Chicken Breast. Snacks/Other: Driscoll's Blackberries, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Vanilla. more...

2616 kcal

Activities & Exercise: Circuit Training - 42 minutes, Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 48 minutes. more...