HCB's Journal, 08 August 2017

Happy Tuesday, my Fabulous Followers!

Weigh-in at the gym for the Weight Loss Challenge? DOWN one more pound...still averaging one pound per week. Sounds good BUT it is so FREAKIN' hard to lose that one pound. Happy it is DOWN and not UP...

I had a productive workout this morning and pushed myself to use heavier weights whenever possible. My goal is to lose real fat while keeping the muscle so I hope my slow loss will result in lean gains.

Trainer will do bodyfat% again on September 8th! My carb macro is a little higher (15%) than I prefer; but it is veggies and a small amount of summer melon. There will be corn on the cob one time before summer ends, too. Then back to the rigid nutrition plan...and trying to stay under 10% carbs most days.

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 by year end 2017
* Bodyfat % reading with trainer on September 8th
* 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: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by year end 2017
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by 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!

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1206 kcal

Fat: 79.97g | Prot: 67.54g | Carb: 57.76g.   Breakfast: Kerrygold Unsalted Pure Irish Butter, Water, Trader Joe's Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla. Lunch: Water, Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Onions, Bell Peppers, Hellmann's Real Mayonnaise, Bumble Bee Solid White Albacore Tuna in Water (2 oz). Dinner: Water, Pork Chops (Top Loin, Boneless), Cauliflower, Nature's Promise Organic Baby Cut Carrots, Kerrygold Pure Irish Butter. Snacks/Other: Cantaloupe Melons. more...

2719 kcal

Activities & Exercise: Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 12 minutes, Driving - 1 hour, Circuit Training - 48 minutes. more...