HCB's Journal, 19 January 2023

Happy New Day, my FS Followers!

Just For Today, I Commit To Staying On My Food Plan. (IF - 20:4)

The Idiot Box finally moved to a place to log a real loss. This is good behavior for me to log my weight more frequently so I can begin habits for my hopeful maintenance.

FIBER and WATER seemed to help most. I also did "sneaky squats" and other body weight moves while waiting for the washer, cleaning the floors, etc. NEAT helped yesterday!

It comes down to one thing; how bad do you want it?

Calorie Deficit, Protein and Weight training....top three items!

"Burn the Fat, Feed the Muscle" - Tom Venuto

2023 Goals:
* Walk, bicycle and kayak for the joy of movement
* Down on the Idiot Box to meet my goal weight while rebuilding muscle
* Bodyfat% reading with trainer once weight is down
* Drink at least 8-10 cups of fresh water/fluids daily
* Return to HIIT mixed in with weight lifting at least three days a week

186.0 lb Lost so far: 57.0 lb.    Still to go: 26.0 lb.    Diet followed 100%.

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837 kcal

Fat: 27.75g | Prot: 68.03g | Carb: 97.35g.   Breakfast: Coffee (Brewed From Grounds), Whole Milk, Espresso Coffee. Dinner: Sweet Red Peppers, Red Onions, Cherry Tomatoes, Trader Joe's Hass Avocado, Breakstone's 2% Milkfat Lowfat Cottage Cheese, Mission Carb Balance Whole Wheat Tortilla (43g), Jennie-O Ground Turkey 93/7, Cooked Snowpea (Pea Pod, Fat Not Added in Cooking), Cooked Broccoli (Fat Not Added in Cooking), Cooked Carrots (Fat Not Added in Cooking). Snacks/Other: Blueberries, Strawberries, Driscoll's Blackberries, Splenda No Calorie Sweetener, Dannon Oikos Triple Zero - Strawberry. more...

2587 kcal

Activities & Exercise: Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 10 hours. more...