Happy Weekend, my Fabulous Followers:
I have been MIA for a couple days. After 12 days off from work, it was really HARD to get back to the office this week. I just was off my routine and struggled to get out of bed.
The endocrinologist got back to me with my test results and ALL is GOOD - so no medication changes for me. I need to get strict on my nutrition plan, drink all my water (easy for me), and keep up the exercise (also pretty easy for me) routine if I want to see change in bodyfat and weight loss.
I have been "vacation" eating...time to get back to the grind!
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals: * Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%! * Back in the "Blue" on Idiot Boxes while retaining muscle by year end 2017 * Bodyfat % reading with trainer for June 23 COMPLETED * Drink at least 12 - 16 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: 2017 *Bodyfat at 22% or less (Current 29.5%) by year end 2017 *Maintain Idiot Boxes around 156-158lbs staying under goal weight June 2018 *Increased strength, endurance and flexibility during workouts
NEW Words of the Week:"Anything is possible, but you have to believe and you have to fight." I am dedicated, determined and diligent!
Diet Calendar Entries for 07 July 2017:
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1236 kcal
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Fat: 67.63g | Prot: 111.69g | Carb: 45.37g.
Breakfast: Water, Viva Labs MCT Oil, Trader Joe's Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla. Lunch: Water, Silk Pure Almond Milk - Unsweetened Original, Ultimate Nutrition Prostar 100% Whey Protein. Dinner: Kerrygold Pure Irish Butter, Cooked Broccoli (from Fresh), Baked Sweetpotato (Peel Not Eaten), Chicken Breast. Snacks/Other: Driscoll's Blackberries, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Vanilla. more...
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2616 kcal
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Activities & Exercise:
Circuit Training - 42 minutes, Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 48 minutes. more...
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Comments
I know the feeling HCB, We had Sat,Sun, Mon, Tues off For July 4th then next week I got Tuesday off LOL, I was thinking the retirement life was feeling good! ;)
07 Jul 17 by member: Maine coon
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07 Jul 17 by member: Judyrose1997
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Great news from the doctor....and it is indeed nice to see you posting again. It was kind of lonely without you here....
07 Jul 17 by member: 2227Gwen
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Time off...then come back. It's a lifestyle. No worries, no shame.
07 Jul 17 by member: mskestrela
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It is hard to get back into it after vacation. I am however looking forward to mine!
07 Jul 17 by member: skwhite
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Yay! Love it.. great news from the dr, back on track and a brilliant new quote.. what's not to love?
Have s great weekend😁
08 Jul 17 by member: poppycom
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So happy for you! Believe it or not, your posts have inspired me so much, I re-joined the YMCA yesterday! Hope you had a great vacation. :)
08 Jul 17 by member: Steviefan1
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That water is so hard togged down I know it works but I don't do it aa the time
08 Jul 17 by member: sheryl-kayhall
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someone mentioned keto diet recipies on youtube, wow I loved all the things you could make in the microwave with a mug the lasagna in a mug looked good. I buy walden farm products, no calories, no sugar, no carbs, i use the chocolate one with cream to make a desert.
08 Jul 17 by member: karenromiaih2002
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its so hot here, now i am jogging in the pool then getting out and run/walk 20 laps around the pool on patio late at night , it cooled down from 122 to 90 last night
08 Jul 17 by member: karenromiaih2002
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What is your plan to lose the vacation weight? My neighbor went on a cruise and when she came home, her scale jumped up 7 pounds! Lovely for me, as she is now joining me on my morning jog-walk. I find it more fun having a workout buddy.
09 Jul 17 by member: Nanette61
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