HCB's Journal, 11 December 2018

Happy Tuesday, my Favorite Followers!

While at the gym today, three different people came to tell me, "Wow, what are you doing? You look great!"

I am grateful to feel the support and know others have seen my hard-earned progress. Being diligent is key for me. I lifted weight yesterday and I know my body holds extra water after...was 174 on the Idiot Box this morning.

I am not worried, though, because I did all cardio today and am set up to be at the gym right up to the day before surgery - when I will do more cardio to keep the stupid BMI number down.

Under 173 on December 19th!

Note to self: 55-65%/30-40%/5-10%

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 late 2018 or early 2019
* Drink at least 12-14 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting 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 summer 2019
*Longer range body fat goal is 25% - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2019
*Increased strength, endurance and flexibility during workouts

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

I am dedicated, determined and diligent.

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988 kcal

Fat: 75.85g | Prot: 51.63g | Carb: 17.62g.   Breakfast: Water, Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Original, Viva Labs MCT Oil, Coffee (Brewed From Grounds). Lunch: Water, Great Value 100% Natural Green Tea, Celestial Seasonings Peppermint Tea, Hard-Boiled Egg, Hellmann's Real Mayonnaise. Dinner: Water, PAM Original No-Stick Cooking Spray, Calavo Avocado, Cholula Chipotle Hot Sauce, Onions, Sweet Red Peppers, Jennie-O Ground Turkey 93/7, Daisy Sour Cream. more...

2855 kcal

Activities & Exercise: Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 17 minutes, Driving - 45 minutes, Circuit Training - 58 minutes. more...