HCB's Journal, 21 October 2017

Happy Weekend, my Fabulous Followers!

Well, it is official - I went off the rails completely yesterday. I offered to take my friend out for her birthday. I chose four different places for her to choose from where I could stay on track; but she wanted Italian.

I had zero restraint and ate garlic bread and pasta! These are total inflammatory foods so today my joints hurt, my head aches and my belly is bloated! WHEAT is the DEVIL for me

THANK GOODNESS, I am going to the gym and can sweat it out!

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Movement down on the Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer in early December
* 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 May 2018
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by end of 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

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1196 kcal

Fat: 77.05g | Prot: 43.90g | Carb: 84.31g.   Breakfast: Water, Viva Labs MCT Oil, Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds), Trader Joe's Organic Virgin Coconut Oil. Lunch: 1st National Bagel Company Sesame Bagel, Skippy Creamy Peanut Butter. Dinner: Pork Chops (Top Loin, Boneless), Broccoli, Baked Potato (Peel Not Eaten), Kerrygold Pure Irish Butter. more...

2707 kcal

Activities & Exercise: Circuit Training - 52 minutes, Driving - 1 hour, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 8 minutes. more...