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Happy Week my Fantastic Followers!
It has been an interesting few days. I kicked butt at Orange Theory Fitness doing three days in a row again over the weekend for five classes total during the week. I always do four every week but try to add a fifth every other weekend if possible...
NSV - There were two visitors from other clubs in different states. Because I often visit OTF in other cities, I went up to say "Hello" after class. The young man - who was about 35 years old maybe, said, "Holy smokes! You were killin' it on the rower today!" WOW - did that ever feel good for a 62 year old!
I went over calories and carbs a little this weekend and it showed up today on the Idiot Box...it will go back down with a couple clean days.
What goes UP must come DOWN!
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Movement down on the Idiot Boxes while retaining muscle by year end 2018
* Bodyfat % reading with trainer in early to mid 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
NEW Words of the Week:“You must have long-range goals to keep you from being frustrated by short-range failures.” ~ Charles C. Noble
I am dedicated, determined and diligent
Diet Calendar Entries for 20 February 2018:
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1117 kcal
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Fat: 51.19g | Prot: 116.33g | Carb: 48.01g.
Breakfast: Water, Viva Labs MCT Oil, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla. Lunch: Water, Bumble Bee Prime Fillet Solid White Albacore in Water, Onions, Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Hellmann's Real Mayonnaise. Dinner: Water, Musselman's Natural Unsweetened Apple Sauce, Pork Chops (Top Loin, Boneless, Lean Only), Kerrygold Unsalted Pure Irish Butter, Cooked Cauliflower (Fat Not Added in Cooking), Cooked Broccoli (Fat Not Added in Cooking), Cooked Garlic, Cooked Red Peppers. Snacks/Other: BodyTech BCAA & Glutamine, Silk Pure Almond Milk - Unsweetened Vanilla, Vitasport Pro7ein Synthesis, Driscoll's Blackberries. more...
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3025 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 23 minutes, Driving - 50 minutes, Circuit Training - 47 minutes. more...
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