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Happy Weekend, my Fabulous Followers!
I am feeling optimistic about my current nutrition plan because it seems to be working at the moment. It is the product of experimenting and trying new things to help the Idiot Box move down.
I had to take a rest day from Orange Theory today because it seems I slightly tweaked my lower back yesterday while deadlifting two 50 lb dumbbells. I have done that weight several times before but I guess I just twisted yesterday or something. It is slowly improving and I will definitely go tomorrow even if I just stay on the elliptical.
Note to self: April 45-50/35-40/10-20
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Movement down on the Idiot Boxes while retaining muscle by year end 2018
* Bodyfat % reading with trainer in late MAY/JUNE, 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 26% or less (Current 29.8%) by end 2018/early 2019
*Longer range body fat goal is 22% - which at my age is great!
*Maintain 160lbs staying under goal weight by end 2018/early 2019
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:“You must have long-range goals to keep you from being frustrated by short-range failures.” ~ Charles C. Noble
I am dedicated, determined and diligent
Diet Calendar Entries for 06 April 2018:
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1215 kcal
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Fat: 69.63g | Prot: 113.77g | Carb: 35.74g.
Breakfast: Water, Viva Labs MCT Oil, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Original, Trader Joe's Organic Virgin Coconut Oil. Lunch: Full Circle Organic Green Tea, Water, Water, Honey Roasted Turkey Breast Ultra Thin, Crystal Farms Hard Boiled Eggs, Dole Romaine Lettuce, Hellmann's Real Mayonnaise. Dinner: Water, Pork Chops (Top Loin, Boneless, Cooked, Braised), Cooked Garlic, Cooked Cauliflower (Fat Not Added in Cooking), Garlic Powder, Cooked Red Peppers, Land O'Lakes Salted Butter. Snacks/Other: Sun-Maid Mediterranean Apricots, Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Original. more...
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2592 kcal
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Activities & Exercise:
Driving - 20 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 1 hour and 40 minutes. more...
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 Comments
You, ma'am are the model of consistency and definitely keep me inspired!
06 Apr 18 by member: @philrmcknight
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Awesome and wishing you a quick recovery. Hot bath and epsom.
06 Apr 18 by member: ClassicRocker
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Yes, I take magnesium and used a eating pad for the tight muscles.
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HA HA - not "eating" pad - I meant HEATING pad...must be time for lunch!
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Great post - keep up the good work.
06 Apr 18 by member: tahoebrun
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Heating Pad Thai might not be too bad. lol
06 Apr 18 by member: @philrmcknight
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The accepted theory is ice first then heat after a couple days. I always do heat as my body goes into major cramps with ice. So whatever works for you.
06 Apr 18 by member: wholefoodnut
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I have had lifelong lower back issues, including several lower back pulls from deadlifting. A couple years ago I heard that soft tissue related lower back problems are often tied to hip flexibility. Once I started stretching my hips, my lower back issues disappeared despite heavy (for me) deadlifting. When I neglect hip flexibility, my back issues return in spades even in the absence of lifting.
07 Apr 18 by member: jimmiepop
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PS - Flexoril + DMSO + Aspercreme can transform me from immobile to back in the gym in 72 hours.
07 Apr 18 by member: jimmiepop
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@Jimmiepop: Yes - Aspercreme has been my best friend for two days! I DO stretch my hip flexors daily and use a foam roller, too. I totally agree, it is all connected. We also have been having stupid weather meaning I leave the gym with warm stretched muscles and go into the 10 degree weather and things tighten quickly!
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Aspercreme also puts out a lidocaine patch now which is pretty cool. 🙋🏻
08 Apr 18 by member: smprowett
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Yes! I have the lidocaine patches too! I am much better today though after stretching it out yesterday at the gym - I rowed 2600 meters!
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All right! Good job! Glad stretching helped.🙋🏻
08 Apr 18 by member: smprowett
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Glad you are feeling better! You do such a great job laying out your goals!
08 Apr 18 by member: ny_shelly
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Wow just saw the rowing comment! Thats awesome! My daughter used to be on the rowing team so I know how hard that is!
08 Apr 18 by member: ny_shelly
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