HCB's Journal, 11 October 2018

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Happy Day, My Fresh Followers!

I am shocked to see I have been a little MIA lately with tracking and journals. It is essential I stay on FS to keep myself 100% accountable. I am disciplined with the gym so no worries there.

I am busy again with work and then assisting trainings on weekends for a while - this takes me from my best routine with the nutrition plan.

The next one is Denver on October 18 - 21 so I know I have to better plan.

Overall, I am feeling well and looking forward to Orange Theory Fitness HELL WEEK - woo hoo! It will be my fifth year in a row! What we will do for a t-shirt!

HELL WEEK is extra difficult workouts and one must complete 5 of 8 days to get the t-shirt. I will stay on my usual schedule and easily complete 6 of 8 days!

Note to self: 50-60%/30-40%/10-15%

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:

* Down on the Idiot Box while retaining muscle by year end 2018 DOING
* Bodyfat% reading with trainer in early November 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: 2018/2019
*Bodyfat at 27% or less (Current 29.38%)by early 2019
*Longer range body fat goal is 22%-25% - which at my age is great!
*Maintain 160lbs or less staying under goal weight by early 2019
*Increased strength, endurance and flexibility during workouts

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

Diet Calendar Entries for 11 October 2018:

1291 kcal

Fat: 85.14g | Prot: 54.33g | Carb: 78.66g. Breakfast: Silk Pure Almond Milk - Unsweetened Original, Viva Labs MCT Oil, Trader Joe's Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Water. Lunch: Water, Rye Bread, Best Choice Grade A Large Egg, Extra Virgin Olive Oil. Dinner: Chicken Leg (Skin Not Eaten), Butter (Salted), Baked Potato (Peel Not Eaten). Snacks/Other: Dairy Queen Heath Dilly Bar. more...