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Happy Short Work Week, my Fabulous Followers:
I just listened to "The Obesity Code" on my iPod for the third time. It is really helpful if you have not yet read Jason Fung's book.
So, I had a longer Intermittent Fast (IF) today. I went from dinner yesterday to dinner tonight - just a Bulletproof Coffee in the morning. I felt pretty good most of the day - did not get too hungry.
It would be great to get used to one meal a day and a protein shake at night. We shall see if it can work over time - I always do IF 16:8 anyway.
Lifted some heavy stuff at the gym today: Sumo squat 50lbs, triceps overhead press 35lb, and hammer curl two 25lb. I am strong but it is too bad my muscles are still covered with a layer of fat!
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 - July/Aug?
* Bodyfat % reading with trainer for June 23
* 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 22% or less (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:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!
Diet Calendar Entries for 30 May 2017:
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1159 kcal
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Fat: 87.14g | Prot: 74.80g | Carb: 22.76g.
Breakfast: Silk Pure Almond Milk - Unsweetened Vanilla, Kerrygold Unsalted Pure Irish Butter, Viva Labs MCT Oil, Trader Joe's Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Water. Lunch: Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds), Water. Dinner: Water, Extra Virgin Olive Oil, Trader Joe's Soy Cheese Blend, Egg, Publix Red Bell Pepper, ShopRite Baby Bella Mushrooms, Onions. Snacks/Other: Driscoll's Blackberries, Vitasport Pro7ein Synthesis, BodyTech BCAA & Glutamine, Silk Pure Almond Milk - Unsweetened Vanilla. more...
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2664 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 20 minutes, Driving - 1 hour, Circuit Training - 40 minutes. more...
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 Comments
AWSEMOE JOB! I did chest presses on the ball with my 25lb db's. It felt great! Today I did tricep work and couldn't do the 25's no way! But, after two days of chest/tri workout, my armpit area is sore as u know what, I feel swol lol. I started the OMAD during the week and it is nice.
30 May 17 by member: Mistybenner
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Oh that is a great workout Mistybenner! OMAD seems like a good idea because it ends up being IF 22:2 which is probably good for me. Ends up less calories in the day, too. I just have a Bulletproof Coffee in the morning and run myself off all the fat!
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yes, I figured one meal a day would be fine since i too was doing the 16:8. I loike not doing my dishes during the day. Hahaha. Now that I'm doing the Beast again though, I will eat after then dinner but still stay under 1200 cals. The only way I was able to lose fat was trial and error. I cut too much I believe and dipped into muscle but then was able to bulk correctly. I think I did 600-700 cals a day for awhile. oops but, I corrected and learned from it. I just had a lot of fat that i didn't want and to cut cals was the only thing I knew how to get rid of it lol. You will get there, you have done great and I love how you do your workouts :) Go BIG or GO HOME!
30 May 17 by member: Mistybenner
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LOL - Yes! Go BIG or GO HOME!
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Wow that is an awesome workout! You are doing great!
30 May 17 by member: skwhite
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Do you use anything to cut down on the insulin spike the protein powders give? Dr. Fung is really disdainful of them, but I can't eat enough protein without them. 🤷🏻♀️ I seem to absorb the plant based one better than the soy or whey ones I tried first, and now am adding yoghurt and mashed cooked carrots (the only way I'll eat carrots juiced, and it works as a thickener and sweetener), and concentrated coconut milk seems to help the sleep hit I was getting from the protein, I think? Anybody got anything else?
31 May 17 by member: smprowett
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31 May 17 by member: Maine coon
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You are Focused and dertermined !!! You seem very strong, I have also been doing the 16-8 for the last week. I thought it would be hard, but now it is a Breeze, Hopefully will see how it goes on my weekly weigh in this Friday, Looking forward to viewing The Obesity Code..
31 May 17 by member: DO N OK
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@smprowett: Yes,I agree Dr. Fung dislikes protein shakes but I have to supplement with them. I am used to the taste and use a brand that is pretty clean from NutriShop. You could check out NutriShop online to see if there is a location near you.Protein Synthesis is pretty good product - better than the crap. I uses a few frozen berries and almond milk and then blend it hard - it tastes like a frozen shake.
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@smprowett - Plus, I drink it before bedtime so it helps with muscle repair while I sleep - so maybe the spike is reduced in the end.
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