HCB's Journal, 21 January 2018

Happy Sunday, my fabulous followers!

So, at Orange Theory Fitness they are starting an eight week "Transformation Challenge" which means weight loss challenge.

I joined the challenge last time (which costs money) and learned it is just about being weighed by someone - which I do not need. I already am accountable and feel motivated for change.

I am less concerned about the "Idiot Box" and more interested in consistent effort and following my nutrition plan which is 90% of weight loss!

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* ACCEPT the weight gain with grace
* LOG EVERY DAY - especially when traveling for work!
* REVISIT Nutrition plan - calorie count and look at macros again
* Movement down on the Idiot Boxes while retaining muscle by year end 2018
* Bodyfat % reading with trainer in early APRIL - MAY, 2018
* Drink at least 12-14 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: 2018
*Bodyfat at 26% or less (Current 29.8%) by end of 2018
*Longer range body fat goal is 22% - which at my age is great!
*Maintain Idiot Box at 160lbs 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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1401 kcal

Fat: 82.13g | Prot: 67.51g | Carb: 72.40g.   Breakfast: Water, Viva Labs MCT Oil, Trader Joe's Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla. Lunch: Skippy Creamy Peanut Butter, Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Water, Eggland's Best Large Grade A Eggs, Avocados. Dinner: Steak (Lean Only Eaten), Kerrygold Pure Irish Butter, Bolthouse Farms Baby-Cut Carrots, Baked Potato (Peel Not Eaten). Snacks/Other: Red Table Wine. more...

2988 kcal

Activities & Exercise: Circuit Training - 50 minutes, Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 40 minutes. more...