HCB's Journal, 19 October 2017

Happy "almost" weekend, my Fabulous Followers!

I am logging consistently again - and including the good, bad and ugly. Exercise is going well - nutrition choices are slowly improving.

HELL WEEK at the gym is coming! Attend SIX workouts within an eight day period and get a T-Shirt! This is my FOURTH year doing Hell Week at Orange Theory Fitness. The workouts are much more intense and difficult during Hell Week, so wish me luck!

PHOTO is the glorious trees in front of my house!

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Movement down on the Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer in early December
* Drink at least 12 - 16 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: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by May 2018
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by end of 2018
*Increased strength, endurance and flexibility during workouts

Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent

Diet Calendar Entries for 19 October 2017:
1235 kcal Fat: 76.67g | Prot: 48.18g | Carb: 71.54g.   Breakfast: Trader Joe's Organic Virgin Coconut Oil, Kerrygold Unsalted Pure Irish Butter, Coffee (Brewed From Grounds), Water, Silk Pure Almond Milk - Unsweetened Vanilla. Lunch: Pace Picante Medium Salsa, Eggland's Best Large Grade A Eggs, Kerrygold Unsalted Pure Irish Butter, Water. Dinner: Tyson Foods Boneless Skinless Chicken Breasts, Broccoli, Baked Potato (Peel Not Eaten), Kerrygold Pure Irish Butter, Water. Snacks/Other: New Belgium Brewing Fat Tire Amber Ale. more...
2364 kcal Activities & Exercise: Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 9 hours and 30 minutes, Driving - 30 minutes. more...
on diet HCB's own diet  

19 Supporters    Support   

Gorgeous! Fabulous Fall. 
19 Oct 17 by member: jeannieselby
I hear ya, girl...it's been tough climbing back on that wagon this time! I got your back, and will give you a boost until I see you in that shirt! 
19 Oct 17 by member: mskestrela
Beautiful photo from a beautiful person!!!☺😸 
19 Oct 17 by member: Maine coon
With a view like that... it'd be hard for me to stay inside, away from it. Good luck blazing through Hell Week! 
20 Oct 17 by member: From371to184
This will be my first year doing Hell Week! 
20 Oct 17 by member: ladyvarda


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