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Happy Tuesday, my Fabulous Followers!
Woo-Hoo - Day ONE of Hell Week just happened...burpees forever followed by the "death row" on the rowing machine! It is always a challenge and always fun!
Nutrition plan is still "meh" - but I have my annual physical on Thursday and I can already hear my doctor complaining that I am heavier now than this same time last year. That may kick me back to plan since he tends to "tell it like it is..."
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
Diet Calendar Entries for 24 October 2017:
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1328 kcal
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Fat: 81.26g | Prot: 47.62g | Carb: 106.30g.
Breakfast: Trader Joe's Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla, Viva Labs MCT Oil, Water. Lunch: 1st National Bagel Company Sesame Bagel, Kerrygold Unsalted Pure Irish Butter, Eggland's Best Large Grade A Eggs, Honeycrisp Apples. Dinner: Shrimp, Land O'Lakes Salted Butter, Extra Virgin Olive Oil, Barilla Linguini. more...
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2718 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 38 minutes, Driving - 30 minutes, Circuit Training - 52 minutes. more...
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