HCB's Journal, 17 July 2018

Happy Week, my Freaky Followers!

I am still pushing along to the best of my ability. I am trying to get my protein macro back up this week, and keep fat moderate and carbs low.

The Idiot Box is stuck, stuck, stuck right now. I generally do not worry about scale numbers but it may mean I need a macro/calorie tweak and more water!

I will be teaching/training this weekend but will have total control over my food and water intake so no excuses for eating out of the window or off the plan - and my husband leaves for a trip, which I must admit makes it easier for me on the weekends!

I must grab my success from the jaws of defeat!

Note to self: 50/60%, 30/35%, 10/15%

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:

* Movement down on the Idiot Boxes while retaining muscle by year end 2018
* Bodyfat % reading with trainer when I hit 175lb consistently
* 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: 2018/2019
*Bodyfat at 26% or less (Current 29.8%) by end 2018/early 2019
*Longer range body fat goal is 22% - which at my age is great!
*Maintain 160lbs staying under goal weight by end 2018/early 2019
*Increased strength, endurance and flexibility during workouts

NEW Words of the Week:“What defines us is how well we rise after falling."

I am dedicated, determined and diligent

Diet Calendar Entries for 17 July 2018:
1207 kcal Fat: 69.89g | Prot: 113.80g | Carb: 27.38g.   Breakfast: Coffee (Brewed From Grounds), Water, Viva Labs MCT Oil, Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Original. Lunch: Water, Kerrygold Pure Irish Butter, Calavo Avocado, Egg, Cholula Original Hot Sauce, Daisy Sour Cream. Dinner: Extra Virgin Olive Oil, Bolthouse Farms Classic Balsamic Vinaigrette Dressing, Water, Dole Spring Mix Salad, Calavo Avocado, Red Onions, Sweet Red Peppers, Perdue Boneless Skinless Chicken Breast. Snacks/Other: Epic Chicken Sriracha Bar, Water, Vitasport Pro7ein Synthesis. more...
2895 kcal Activities & Exercise: Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 11 minutes, Driving - 1 hour, Circuit Training - 49 minutes. more...

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Comments 
I like the new words of the week!!!! 
17 Jul 18 by member: Maine coon
What's up? Still 18# to go. Let's go! #getserious #mindset #grindtime #stayhungry  
17 Jul 18 by member: jimmiepop
@jimmiepop: Not sure what's up...I do IF and eat with a calorie deficit, exercise 5-6 days a week...lift progressive overload the best I can...something in my macros maybe needs a tweak 
17 Jul 18 by member: HCB
Have you considered trying a 48 hour fast? Guaranteed to get that scale moving. Also perfect for when you are flying solo...  
17 Jul 18 by member: jimmiepop
@jimmiepop - that is a good consideration - maybe I would start with 24 hour first. Typically, my IF is 20-4, 18-6, or 16-8. I could easily do Saturday dinner time to Sunday dinner time. Does Bulletproof coffee fit - coffee with tsp butter and tsp MCT oil with a little almond milk in the AM would easily hold me all day to night. 
17 Jul 18 by member: HCB
It is easier for me when my husband is gone as well. We like going out to eat together or I feel more inclined to cook what he likes when he’s home. 
18 Jul 18 by member: momma6224
@HCB I have practiced IF for years (and still do), but just started with extended fasting. I got into EF by simply extending my fasting window. My observation is that the real impact STARTS at 48 hours. That's how long it takes to break that "I need food" mindset. We don't, btw, if still fat. Body fat is food. The hardcore EFers will tell you that bulletproof coffee, artificial sweeteners, and even coffee itself "break" the fast. I say find what works for YOU. I put heavy cream and Stevia in my coffee ad libitem and don't count it.  
18 Jul 18 by member: jimmiepop
Thanks @ jimmiepop. Good information for me to think about...the Idiot Box did go down this morning so something is moving! 
18 Jul 18 by member: HCB
I agree, sometimes it is easier when you don't have to worry about cooking or prepping for someone else. But then I miss my hubby so I am glad he is back. =) 
18 Jul 18 by member: skwhite
I agree with the new words of the week, I will use them as well. Thanks Again HCB!!!! 
19 Jul 18 by member: Maine coon

     
 

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