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Greetings my Best Buddies!
I found it interesting yesterday how people focus on different goals and outcomes to determine their success. Some look for a magic number on the Idiot Box while others focus on clothing sizes.
I focus on bodyfat and lean body mass percentages. I want to be lean and strong as possible - so my goal doesn't focus on weight numbers or clothing sizes - although I am smaller than I have been in years because lean body mass is more compact. Here's how I compute my "cut" ratio:
Katch Mcardle formula with an LBM of 121.08 pounds or 55 kg.
My BMR is 1558 calories, and my TDEE (with the lowest exercise) is 1870 calories.
#Burn the fat, Feed the muscle
Short Range Goals:
* Maintain the "cut" to return to goal weight on Idiot Boxes by Nov 16 endocrinologist appointment
* Complete HELL WEEK at gym Oct 25-31 attend five classes and get a shirt
* 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: 2016-2017
*Bodyfat at 20% or less (Current 23.75%)
*Maintain Idiot Boxes around 152-156lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
Words of the Week: "Be mindful of your self-talk. It's a conversation with the universe." ~ David James Lees
I am dedicated, determined and diligent!
Diet Calendar Entries for 11 October 2016:
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1412 kcal
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Fat: 109.82g | Prot: 57.86g | Carb: 57.48g.
Breakfast: Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds), Kerrygold Unsalted Pure Irish Butter, 365 Virgin Coconut Oil, Now Foods MCT Oil, Water. Lunch: Water, Sam's Club Seasoned Rotisserie Chicken, Calavo Avocado. Dinner: Water, Wal-Mart Pork Loin Boneless Center Cut Chops, Kerrygold Pure Irish Butter, Baked Sweetpotato (Peel Not Eaten). Snacks/Other: Haagen-Dazs Vanilla Chocolate Chip Ice Cream. more...
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2531 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 10 minutes, Driving - 1 hour and 10 minutes, Circuit Training - 40 minutes. more...
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 Comments
So many paths to health and measuring health. You are doing wonderful! I look forward to getting on the BF% measuring path.
11 Oct 16 by member: ChicaLean
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I love your Words of the Week.
11 Oct 16 by member: LadyinDenim
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I love the way you share and inspire without judging or deciding what is right for others. I love even more the way you never give up and keep working towards adaptive goals that are meaningful to you. Keep up the great work!
11 Oct 16 by member: kpwcalories
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Good comment. Mine is feeling the best I can and keeping the pain from mild fibro and more pronounce arthritis at bay. I am also heading for more of that lean muscle mass as parts are still a bit flabby. My weight is simply one gauge.
11 Oct 16 by member: wholefoodnut
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11 Oct 16 by member: chesgreen
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You left out one big measurement: health. Some posters are here because their doctors warned of impending death. I know that a top concern of mine was to lower my cholesterol below 200. It took about 9 months to achieve that. Plenty of people here are also battling blood sugar levels, clogged arteries, asthma. Some can't even climb a flight of steps without their heart racing in a scary way.
11 Oct 16 by member: soonsoonsoon
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Wonderful observations. I think I have used all of those measures at one point or another to inspire and motivate me. Sometimes that idiot box number doesn't change, but the loose waist on my pants or just the feeling of strength and vigor is enough to keep me from getting discouraged.
11 Oct 16 by member: izzypup68
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@Topher2112: Thanks for the information. I am aware and do use a supplement that I add to my water which is sodium, potassium and magnesium - essential electrolytes.
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You keep us all inspired and the others have made good comments also.
11 Oct 16 by member: Addie Aline
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Outstanding goals. I have a similar plan. There is not a replacement for believing one can do better...
11 Oct 16 by member: John10251
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As always an inspiration for the rest of the pack....thanks for eliciting so many well throughout responses!
12 Oct 16 by member: 2227Gwen
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As always, thanks for an informative and inspiring Quote....I have always been srenghtened by your "Dedicated, Determined, Diligent" statement....Thanks for sharing.....Keep on Keeping on!!!!!!!!!!!!
12 Oct 16 by member: SuccessThisTime58
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Soonsoon, just an FYI my asthma is more under control with the weight loss and things learned on this journey: paying attention to not eating foods with additives or msg and using mostly natural cleaners and beauty products. Dryer sheets are awful for many with asthma, to me they are poison.
12 Oct 16 by member: wholefoodnut
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