Greetings my Best Buddies! Notes: This week I bumped up my RDI to accommodate more protein - extra shake with water in mid-morning particularly after workout. I have done more HIIT this week hoping to see movement. Lately feeling like I have lost a little LBM so working to maintain it and still lose bodyfat. Calipers in about three weeks!
#Burn the Fat, Feed the Muscle Current Goals: August 19th *Idiot Boxes consistently weigh 158-159 by August 19th *Bodyfat down 1% to 22.85% (last reading 23.85%)by August 19th *Macros average: 60%-70% fat, 20-30% protein, 10% or less carbs *NET carbs average 20 grams daily - try for total under 30 grams! *Lift heavier at gym – achieve new PR for weight or reps by August 19th (50lb weight Sumo Squats x14 x6 sets)(1000 repetitions!) *Continue HIIT during cardio work *Continue abdominal challenge at the gym – lose another inch: 32” *Continue to drink at least one gallon of fresh water daily *Add bicycle rides with DH whenever possible *Wear the size 10 black jeans comfortably! (Debra!)
Long Range Goals: 2016 *Bodyfat at 20% or less *Maintain Idiot Boxes around 150-155lbs staying under goal weight Words of the Week: “Ninety-nine percent of the failures come from people who have the habit of making excuses.” ~George Washington I am dedicated, determined and diligent
Diet Calendar Entries for 28 July 2016:
|
1521 kcal
|
Fat: 108.72g | Prot: 118.23g | Carb: 28.77g.
Breakfast: Water, Vitasport Pro7ein Synthesis, Water, Kerrygold Unsalted Pure Irish Butter, 365 Virgin Coconut Oil, Now Foods MCT Oil, Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds). Lunch: Water, Calavo Avocado, 365 Organic Salsa - Hot, Eggland's Best Large Grade A Eggs, PAM Original No-Stick Cooking Spray. Dinner: Water, Broiled or Baked Pork Chop, Cooked Cauliflower (Fat Not Added in Cooking), Kerrygold Pure Irish Butter. Snacks/Other: Driscoll's Blackberries, Water, Blue Diamond Almond Breeze Almond Coconut Blend Milk, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis. more...
|
|
2601 kcal
|
Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 7 hours and 55 minutes, Driving - 1 hour and 20 minutes, Circuit Training - 45 minutes. more...
|
|