HCB's Journal, 19 September 2017

Happy Tuesday, my Fabulous Followers!

Although I am not posting as often right now, I am logging my food - the good, the bad and the ugly! Not always the best, but I refuse to beat myself up about it. Right now, I am doing the best I can do. My workouts are excellent - I broke my time record on rowing 1000 meters today!

I will be traveling from Thursday to Tuesday for business; I will have some control over my choices though as I can hit the grocery store. Hard boiled eggs are my staple, raw almonds, protein powder for shakes, etc.

The assistant training will be great, and there will be some hot springs to soak in at the end of the long days - Bozeman this time!

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 in early November
* 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!

---

1256 kcal

Fat: 95.08g | Prot: 66.21g | Carb: 41.18g.   Breakfast: Kerrygold Unsalted Pure Irish Butter, Trader Joe's Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla, Water. Lunch: Chicken Breast, Hellmann's Real Mayonnaise, Eggland's Best Hard Cooked Peeled Eggs. Dinner: Pork Chops (Top Loin, Boneless), Kerrygold Pure Irish Butter, Cauliflower, Nature's Promise Organic Baby Cut Carrots. Snacks/Other: Doritos Nacho Cheese Tortilla Chips (28g). more...

2794 kcal

Activities & Exercise: Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 1 minute, Driving - 1 hour, Circuit Training - 59 minutes. more...