HCB's Journal, 18 July 2017

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:
1197 kcal 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...
2787 kcal 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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Comments 
Yay for the gym! When I have access to a good one, I have so much fun. Sadly, there isn't one close to either work or home, so I have to make do with my resistance bands and the neighbor's pool. Sucks to be me. LOL! 
18 Jul 17 by member: mskestrela
Yay for you!! Isn't it great when we stick to our plans? 
19 Jul 17 by member: skwhite

     
 

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