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Happy July, My Faithful Followers!
I did OK in June and want to continue in July! I decided to again review my macros and dropped my total daily carbs to 40g or less, fat up around 75g and protein still at least 100g. This brings me to about 1200 calories or less per day on most days.
July 4, 5 and 6 will be slightly off the plan as we go out of town for the holiday. I hope to get in some trail biking, lake walking and maybe a kayak ride. We will be going to minor league baseball when we get back, St. Paul Saints, with friends so it is likely at least one beer will happen.
The rest of July should be pretty clean eating until the very end of the month when we celebrate my husband's birthday!
And, of course, I still will go to Orange Theory 4-5 days per week and get in a bike ride once in the while, too.
Note to self: 50/60%, 30/35%, 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 when I hit 175lb consistently
* 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 01 July 2018:
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1193 kcal
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Fat: 65.28g | Prot: 94.66g | Carb: 36.77g.
Breakfast: Water, Viva Labs MCT Oil, Silk Pure Almond Milk - Unsweetened Original, Kerrygold Unsalted Pure Irish Butter, Coffee (Brewed From Grounds). Lunch: Water, Kerrygold Pure Irish Butter, Red Onions, Publix Red Bell Pepper, Asparagus, Egg. Dinner: Water, Extra Virgin Olive Oil, Red Onions, Earthbound Farm Organic Mixed Baby Greens Salad, Avocados, Sweet Red Peppers, Cooked Salmon, Cooked Garlic, Lemon Juice (Canned or Bottled). Snacks/Other: Vitasport Pro7ein Synthesis, Rose Wine, BodyTech BCAA & Glutamine, Water. more...
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2583 kcal
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Activities & Exercise:
Desk Work - 8 hours, Sitting - 8 hours, Sleeping - 8 hours. more...
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