Happy Sunday, my fabulous followers!
So, at Orange Theory Fitness they are starting an eight week "Transformation Challenge" which means weight loss challenge.
I joined the challenge last time (which costs money) and learned it is just about being weighed by someone - which I do not need. I already am accountable and feel motivated for change.
I am less concerned about the "Idiot Box" and more interested in consistent effort and following my nutrition plan which is 90% of weight loss!
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals: * ACCEPT the weight gain with grace * LOG EVERY DAY - especially when traveling for work! * REVISIT Nutrition plan - calorie count and look at macros again * Movement down on the Idiot Boxes while retaining muscle by year end 2018 * Bodyfat % reading with trainer in early APRIL - MAY, 2018 * 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 a week * Keep up the training notebook to achieve progressive overload
Long Range Goals: 2018 *Bodyfat at 26% or less (Current 29.8%) by end of 2018 *Longer range body fat goal is 22% - which at my age is great! *Maintain Idiot Box at 160lbs staying under goal weight by end of 2018 *Increased strength, endurance and flexibility during workouts
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 21 January 2018:
|
1401 kcal
|
Fat: 82.13g | Prot: 67.51g | Carb: 72.40g.
Breakfast: Water, Viva Labs MCT Oil, Trader Joe's Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla. Lunch: Skippy Creamy Peanut Butter, Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Water, Eggland's Best Large Grade A Eggs, Avocados. Dinner: Steak (Lean Only Eaten), Kerrygold Pure Irish Butter, Bolthouse Farms Baby-Cut Carrots, Baked Potato (Peel Not Eaten). Snacks/Other: Red Table Wine. more...
|
|
2988 kcal
|
Activities & Exercise:
Circuit Training - 50 minutes, Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 40 minutes. more...
|
|