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Happy Tuesday, my Fabulous Followers!
My indulgences on Friday and Sunday left me up on the Idiot Box this morning. I KNEW it and still ate it...human being human!
Thank goodness, I love the gym. I lifted weight, and then did an endurance row of 5420 meters which is 3.3 miles in 26 minutes! Good cardio for the day.
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 on September 8th
* 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: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by year end 2017
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by June 2018
*Increased strength, endurance and flexibility during workouts
Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!
Diet Calendar Entries for 22 August 2017:
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1254 kcal
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Fat: 93.43g | Prot: 82.16g | Carb: 32.27g.
Breakfast: Kerrygold Unsalted Pure Irish Butter, Trader Joe's Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla, Water. Lunch: Water, Trader Joe's Raw Almonds, Hellmann's Real Mayonnaise, Eggland's Best Hard Cooked Peeled Eggs. Dinner: Water, Trader Joe's Organic Virgin Coconut Oil, Shrimp, Publix Red Bell Pepper, Onions, Cauliflower, Nature's Promise Organic Baby Cut Carrots. Snacks/Other: Viva Labs MCT Oil, Driscoll's Blackberries, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Vanilla. more...
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2706 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 14 minutes, Driving - 1 hour, Circuit Training - 46 minutes. more...
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