HCB's Journal, 20 July 2018

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Happy Weekend, my Fruitful Followers!

I have teaching/training the next three days - but I have full control over food and water. I cannot make Orange Theory happen Friday and Saturday but will be able to squeeze it in on Sunday before class.

The Idiot Box is moving now, and people at the gym are commenting how they can really see change. I have been 20 pounds less than I weigh now and want to get back down - so losing more bodyfat while gaining lean muscle!

Note to self: 50-60%/30-40%/10-15%

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:

* Movement down on the Idiot Boxes while retaining muscle by year end 2018
* Bodyfat % reading with trainer when I hit 175lb consistently
* Drink at least 12-14 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: 2018/2019
*Bodyfat at 26% or less (Current 29.8%) by end 2018/early 2019
*Longer range body fat goal is 22% - which at my age is great!
*Maintain 160lbs staying under goal weight by end 2018/early 2019
*Increased strength, endurance and flexibility during workouts

NEW Words of the Week:“What defines us is how well we rise after falling."

I am dedicated, determined and diligent

177.2 lb Lost so far: 65.8 lb. Still to go: 17.2 lb. Diet followed 100%.

Diet Calendar Entries for 20 July 2018:

976 kcal

Fat: 47.80g | Prot: 107.37g | Carb: 52.14g. Breakfast: Water, Crystal Farms Hard Boiled Eggs, Silk Pure Almond Milk - Unsweetened Original, Kerrygold Unsalted Pure Irish Butter, Viva Labs MCT Oil, Coffee (Brewed From Grounds). Lunch: Sweetened Condensed Milk, Thai Kitchen Spicy Peanut Satay Sauce, Water, Coffee (Brewed From Grounds), Chicken Satay, Vegetables and Rice Paper Roll with Meat and/or Shrimp. Dinner: Water. Snacks/Other: Epic Chicken Sriracha Bar. more...