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Happy New Week:
Here we go - another chance for ongoing self improvement! I had a great weekend with friends but am now ready to "hit it" for the next two weeks. I believe eating increased carbs in my experimentation phase caused mood swings and the additional protein stored as fat gain. I am back to LCHF - especially since my workouts will be stalled when I have my foot surgery Dec. 19th. Macros about 55-65% fat, 30% protein, under 15% carbs...and moving carbs lower as I adjust. Vacation week Dec. 11th.
HEY - progressive overload! Deadlift two 50lb dumbbells today x5 x4
#Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Return to LCHF - with slight increase in protein - Current
* Original goal weight on Idiot Boxes while retaining muscle - March 2017
* Work with trainer to modify workouts after FOOT SURGERY Dec. 19th
* 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
* Keep up the training notebook to achieve progressive overload
Long Range Goals: 2017
*Bodyfat at 20% or less (Current 24.5%)by year end
*Maintain Idiot Boxes around 152-156lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
Words of the Week:“Choice, not chance, determines destiny.” ~E.C. McKenzie
I am dedicated, determined and diligent!
Diet Calendar Entries for 28 November 2016:
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1280 kcal
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Fat: 87.93g | Prot: 103.40g | Carb: 23.68g.
Breakfast: Water, Kerrygold Unsalted Pure Irish Butter, Trader Joe's Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Land O'Lakes Traditional Half & Half. Lunch: Water, Eggland's Best Large Grade A Eggs, 365 Organic Salsa - Hot, Calavo Avocado. Dinner: Water, Cooked Asparagus (from Fresh), Kerrygold Pure Irish Butter, Gold'n Plump Boneless Skinless Chicken Breast Fillets. Snacks/Other: Silk Pure Almond Milk - Unsweetened Vanilla, Vitasport Pro7ein Synthesis, BodyTech BCAA & Glutamine. more...
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2294 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 9 hours and 30 minutes, Driving - 30 minutes. more...
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