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Happy Tuesday, my Fearless Followers!
I am in the groove with exercise and macros...but my body, of course, is adapting well to the new routine and the loss is slowing down a little now.
Idiot Box is revolving around 174 the last two days.
The bummer is I am losing some lean body mass, too. I did goblet squats with a 40lb dumbbell today - usually I use a 50lb. And, chest press two 30lb dumbbells when I was doing two 35lb dumbbells. Surgery recovery will require no arm work for a few weeks, so I will have to build back up slowly.
For those who know me, I seldom focus on the scale number. I am a bodyfat percentage follower which is a more important indicator of fitness.
Currently, I am trying to meet a BMI goal for a surgery in two weeks.
I need to be 173 and I still have plenty of time to get there...in fact now I am obsessing about meeting the weight with my clothes on...so I am focused on getting under their stupid number!
Wish me luck in getting there!
173 "with clothes on" - December 19th! (Means 171-172 maybe?)
Note to self: 55-65%/30-40%/5-10%
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Down on the Idiot Box while retaining muscle by year end 2018 DOING
* Bodyfat% reading with trainer in late 2018 or early 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: 2018/2019
*Bodyfat at 27% or less (Current 29.38%)by summer 2019
*Longer range body fat goal is 22%-25% - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2019
*Increased strength, endurance and flexibility during workouts
Words of the Month:“What defines us is how well we rise after falling."
I am dedicated, determined and diligent.
Diet Calendar Entries for 04 December 2018:
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1123 kcal
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Fat: 73.92g | Prot: 90.52g | Carb: 19.68g.
Breakfast: Coffee (Brewed From Grounds), Viva Labs MCT Oil, Silk Pure Almond Milk - Unsweetened Original, Water, Kerrygold Unsalted Pure Irish Butter. Lunch: Water, Great Value 100% Natural Green Tea, Celestial Seasonings Peppermint Tea, Bumble Bee Solid White Albacore in Water, Hellmann's Real Mayonnaise, Red Onions. Dinner: Water, Jennie-O Ground Turkey 93/7, Sweet Red Peppers, Onions, Cholula Chipotle Hot Sauce, Calavo Avocado, Daisy Sour Cream. Snacks/Other: Vitasport Pro7ein Synthesis. more...
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2888 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 19 minutes, Driving - 40 minutes, Circuit Training - 1 hour and 1 minute. more...
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