HCB's Journal, 20 January 2019

Happy Day, my Fearless Followers!

I just got home from Orange Theory and feel pretty well. I only did three times a week for the last two weeks as I slowly integrate back after surgery. This week, I am aiming for four visits. I am doing all elliptical while dropping in a few squats and crunches. I miss the rowing machine and weights though...

Today's calories and macros are right on the money! I went to a friend's home last night for a gathering and I stayed on track and logged it all!

I was really happy because I am getting better with portion control. That will be the absolute key over the long term when I push into maintenance - which I have failed in the past!

Goal Calories: 1150/1175 or less, and carbs under 25 total grams
Macros: 55-65%/30-40%/5-10%

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals: 2019

* Down on the Idiot Box while rebuilding muscle after surgery-log weekly
* Bodyfat% reading with trainer May/June 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: 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

NEW Words of the Month:“NEVER let the odds keep you from doing what you know in your heart you were meant to do."

I am dedicated, determined and diligent.

Diet Calendar Entries for 20 January 2019:
1123 kcal Fat: 77.10g | Prot: 85.08g | Carb: 26.98g.   Breakfast: Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Original, Viva Labs MCT Oil, Coffee (Brewed From Grounds), Water. Lunch: Egg, PAM Original No-Stick Cooking Spray, Cholula Original Hot Sauce, Daisy Sour Cream, Calavo Avocado, Water. Dinner: Nature's Place Boneless Skinless Chicken Breast, Veggie Noodle Company Cece's Veggie Company Riced Caulflower, Extra Virgin Olive Oil, Cooked Garlic, Sweet Red Peppers, Red Onions, Water. Snacks/Other: Vitasport Pro7ein Synthesis, Water, Celestial Seasonings Peppermint Tea. more...
2811 kcal Activities & Exercise: Elliptical - 55 minutes, Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 35 minutes. more...
on diet HCB's own diet  

16 Supporters    Support   

Good for you getting back to workouts and sticking with your limits until give a go for it by docs etc. Sometimes that's hard. I was thrilled late last spring when my therapist said to do however much I could.  
20 Jan 19 by member: wholefoodnut
Hi there. Sounds like you are still doing great!  
20 Jan 19 by member: kimjinxie
You're so inspiring. 
21 Jan 19 by member: FullaBella
Doing great. 
21 Jan 19 by member: Draglist
Thank you all! 
21 Jan 19 by member: HCB
Work it!!!  
21 Jan 19 by member: John10251


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