Happy Tuesday my Fabulous Followers!
The intensive teaching is done until my next round in September. I am SO excited because this time I was better able to meal prep and stay on my plan. They have snacks for the participants that are reasonably healthy - but I just avoided the table completely and did well.
I got back to the gym this morning and was like a child at the playground!
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals: * Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%! Or, more non-starch veggies are acceptable although it increases the carb percentage to above 10% - I love summer veggies and a little fruit * Back in the "Blue" on Idiot Boxes while retaining muscle by year end 2017 * Bodyfat % reading with trainer for early September * 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 24% or less (Current 29.5%) by year end 2017 *Maintain Idiot Boxes around 156-158lbs staying under goal weight June 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 18 July 2017:
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1197 kcal
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Fat: 85.80g | Prot: 98.76g | Carb: 17.18g.
Breakfast: Water, Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds), Trader Joe's Organic Virgin Coconut Oil, Viva Labs MCT Oil. Lunch: Water, Trader Joe's Raw Almonds, Hellmann's Real Mayonnaise, Eggland's Best Hard Cooked Peeled Eggs. Dinner: Water, Cooked Broccoli (Fat Not Added in Cooking), Kerrygold Pure Irish Butter, Nature's Place Boneless Skinless Chicken Breast. Snacks/Other: Driscoll's Blackberries, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Vanilla. more...
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2787 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 2 minutes, Driving - 1 hour, Circuit Training - 58 minutes. more...
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