HCB's Journal, 24 April 2018

Happy Week, my Funky Followers!

Most of us, including me, tend to get focused on the Idiot Box number. Water weight, hormone levels and even the time of day you weigh yourself are ALL huge variables when it comes to determining your weight. In reality it is the least important. I like to follow my bodyfat percentage the most. Here is a list from a short article I saw recently:

Scale Swap #1: Check the mirror

If you want to see the progress you’ve made in your health, look at your reflection.

Your own eyes and a trusty mirror are far better ways to see how you look than a scale.

Notice where your weight is distributed, too. This can give you a better idea of your own unique body structure.

Scale Swap #2: Take pictures

While you’re at it, I recommend taking a photo of yourself every few months or so to track your progress.

To get the best results, make sure you take your pictures in the same room, position, and lighting. This way, the only noticeable difference will be you.

Scale Swap #3: Listen to your body

Like I always say: The best way to gauge your health is by paying attention to how you feel.

If you feel happy and energized, it means you’re on the right track — and you don’t need a number to tell you that.

Scale Swap #4: Notice your clothes

To really get a sense of how much weight you’ve lost, pay attention to how your clothes are fitting.

If your jeans slide up and button easily, you can guarantee you’ve lost weight, no matter what your scale says.

When it comes to feeling healthy and happy — you know yourself better than ANY scale.

That’s why it’s so important to always keep track of how you’re feeling, too. And not JUST what your scale says.

After all, everyone is different. And when it comes to your journey toward the happiest, healthiest you possible — a number can never give you the “full picture.”

Note to self: April 45-50/35-40/10-15

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 24 April 2018:
1081 kcal Fat: 50.73g | Prot: 109.47g | Carb: 48.20g.   Breakfast: Silk Pure Almond Milk - Unsweetened Original, Kerrygold Unsalted Pure Irish Butter, Viva Labs MCT Oil, Coffee (Brewed From Grounds), Water. Lunch: Trader Joe's Butter Lettuce, Hellmann's Real Mayonnaise, Onions, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Water. Dinner: Cooked Red Peppers, Cooked Cauliflower (Fat Not Added in Cooking), Cooked Garlic, Kerrygold Pure Irish Butter, Pork Chops (Top Loin, Boneless, Cooked, Braised), Water. Snacks/Other: BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Water, Orange. more...
2612 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  

36 Supporters    Support   

I always look forward to your Journal entries. They are uplifting and inspiring. Keep it up! 
24 Apr 18 by member: Eidetiker
Hi HCB thank you for the encouraging post! I am thinking about your quote: You need long range goals to keep you from being frustrated by short term failures. Very true. I need to keep my eye on the ball. 
24 Apr 18 by member: ny_shelly
Great encouraging info!!! I'm joining you in focusing on body fat reduction...  
24 Apr 18 by member: John10251
Great post, ty! 
24 Apr 18 by member: jengetfit123
Thanks, will keep this in mind for the coming days. 
24 Apr 18 by member: Steven Anthony
This is awesome HCB. Thanks for reminding us. ❤️ 
24 Apr 18 by member: teskandar
thanks for the share. good to note. hope U are having a great week! 
24 Apr 18 by member: marshakanady
Great tips!!!! :) 
24 Apr 18 by member: Maine coon
Love this thank you! 
24 Apr 18 by member: momma6224
Thanks HCB for the great post- it is good to have some other tools to gauge our progress- thanks so much for sharing your wisdom :) 
24 Apr 18 by member: newmooney
I agree, there are so many things that can make you retain water and it shows up as a weight gain.  
24 Apr 18 by member: fatoldlady
Thanks for sharing this. Good stuff! 
24 Apr 18 by member: LSG417
Great post, it still says I'm overweight with 25.6 body fat. I don't agree! 
24 Apr 18 by member: 8Patty
The over weight with body fat is so not right lol What are they thinking 
24 Apr 18 by member: lavender222
Good post HCB...#2 & #4 is where I can really see where things are at... along with the highly unscientific two finger pinch test. 
25 Apr 18 by member: Steven Lloyd


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