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Greetings my Best Buddies!
I am back and getting myself better on track after my long work weekend. It was 10 hour days, and very rewarding work with the students. We facilitate four day training modules about four times per year teaching a model that helps treat trauma of all types so the work is intensive. And, I was invited to possibly travel to do it as well - which also would be intensive and push it to eight times a year.
I tried hard to watch my food and drink all my water every day. I had about 75% control over my eating - some choices could have been better but I was so exhausted a couple of the evenings I just ate what was available.
I was back at the gym today and had a high calorie burn! I was so happy to be there. I took today off from my usual work schedule to sleep late, do laundry, pay bills, go to the bank, etc.
Let's make April better than March!
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 - 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
*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
Words of the Week:“Temptation is not to be feared, but controlled.”
I am dedicated, determined and diligent!
Diet Calendar Entries for 04 April 2017:
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799 kcal
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Fat: 59.28g | Prot: 54.50g | Carb: 15.78g.
Breakfast: Water, Coffee (Brewed From Grounds), Kerrygold Unsalted Pure Irish Butter, Trader Joe's Organic Virgin Coconut Oil, Silk Pure Almond Milk - Unsweetened Vanilla, Viva Labs MCT Oil. Lunch: Water, Trader Joe's Chunky Salsa Fat Free, Trader Joe's Soy Cheese Blend, Hard-Boiled Egg. Dinner: Water, Driscoll's Blackberries, Vitasport Pro7ein Synthesis, BodyTech BCAA & Glutamine, Silk Pure Almond Milk - Unsweetened Vanilla. more...
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2759 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 32 minutes, Driving - 30 minutes, Circuit Training - 58 minutes. more...
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