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Happy Sunday, my Best Buddies!
I completed five workouts this week, and am slowly getting my macros back on track with lower carbs - shooting for 10% by the end of January 2017. I have increased my fat, am back on my Bulletproof Coffee and 16:8 for the most part. Vacation next week will be a monkey wrench...but I will log, log, log!
#Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Return to LCHF - with slight increase in protein - Jan 21 2017
* Original goal weight on Idiot Boxes while retaining muscle - March 31 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 04 December 2016:
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1398 kcal
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Fat: 97.75g | Prot: 98.03g | Carb: 39.77g.
Breakfast: Kerrygold Unsalted Pure Irish Butter, Trader Joe's Organic Virgin Coconut Oil, Water, Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds). Lunch: 365 Organic Salsa - Hot, Eggland's Best Large Grade A Eggs, Calavo Avocado, Cooked Egg White, Water. Dinner: Water, Wegmans Sliced Baby Bella Mushrooms, Trader Joe's Boneless Beef New York Strip Steak, Kerrygold Pure Irish Butter, Cooked Broccoli (Fat Not Added in Cooking). Snacks/Other: CB's Nuts Creamunchy Peanut Butter, Nestle Fat Free Hot Cocoa Mix, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Vanilla, Driscoll's Blackberries. more...
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2603 kcal
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Activities & Exercise:
Circuit Training - 52 minutes, Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 38 minutes. more...
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