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Happy New Week, my fabulous followers!
I have made the transition back to my better eating habits; and of course weighing and measuring everything for portion control.
I am experimenting with macro changes. I know what has worked in my long past (calorie count) and my more recent past (keto). Working my way to higher protein and moderate fat maybe...
BodyBuilding.com says:
Higher Carb for BodyBuilding: 40-60% Carbs, 25-35% Protein, 15-25% Fat
Moderate Carb Maintenance: 30-50% Carbs, 25-35% Protein, 25-35% Fat
Lower Carb for Fat Loss: 10-30% Carbs, 40-50% Protein, 30-40% Fat
COMMENTS ABOUT THE MACROS?
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
Diet Calendar Entries for 29 January 2018:
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1272 kcal
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Fat: 73.78g | Prot: 113.14g | Carb: 42.85g.
Breakfast: Viva Labs MCT Oil, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla, Water. Lunch: Water, Hellmann's Real Mayonnaise, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Onions. Dinner: Water, Pork Chops (Top Loin, Boneless), Musselman's Natural Unsweetened Apple Sauce, Cooked Red Peppers, Cooked Broccoli (Fat Not Added in Cooking), Land O'Lakes Salted Butter, Cooked Cauliflower (Fat Not Added in Cooking), Cooked Garlic. Snacks/Other: BodyTech BCAA & Glutamine, Trader Joe's Raw Almonds, Silk Pure Almond Milk - Unsweetened Vanilla, Vitasport Pro7ein Synthesis, Driscoll's Blackberries. more...
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2646 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 9 hours and 30 minutes, Driving - 30 minutes. more...
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