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