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Happy Wednesday, my Best Buddies!
So freaking finally - the Idiot Boxes budged down this morning! Drinking 12-14 cups of water religiously, lowered calories and carbs - and less cardio! Still doing 16:8 IF and my BPC.
I already knew these things but sometimes it is like - Duh! I went heavier at the gym and did all weight work yesterday; squats, deadlifts, rows, shoulder presses, etc. The only cardio is intermittent sprints on the rowing machine between sets - this can definitely work for fat loss.
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle - June?
* Schedule a bodyfat % reading with trainer for May?
* 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: 2017
*Bodyfat at 20% (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:“Temptation is not to be feared, but controlled.”
I am dedicated, determined and diligent!
Diet Calendar Entries for 01 March 2017:
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1303 kcal
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Fat: 95.10g | Prot: 97.76g | Carb: 17.99g.
Breakfast: Water, Silk Pure Almond Milk - Unsweetened Vanilla, Trader Joe's Organic Virgin Coconut Oil, Kerrygold Unsalted Pure Irish Butter, Coffee (Brewed From Grounds), Viva Labs MCT Oil. Lunch: Water, Publix Red Bell Pepper, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Onions, Hellmann's Real Mayonnaise. Dinner: Water, Cream Cheese, Bertolli Extra Virgin Olive Oil, Perdue Boneless Skinless Chicken Breast, Cooked Cauliflower (Fat Not Added in Cooking). Snacks/Other: Driscoll's Blackberries, Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Vanilla, BodyTech BCAA & Glutamine. more...
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2364 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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