HCB- Журнал, 17 фев 19

Happy Weekend, my Fit Followers!

Tonight my DH took me for our belated Valentine's dinner at a local Thai restaurant. It was pretty nice but full of sodium! Yesterday was a big sodium day, too. The idiot Boxes will definitely shoot up!

I did see a new low Friday/Saturday (166.8) but now the higher calories, carbs and sodium the last couple days will bump it up for sure!

But I know - what goes up must come down! LOL. I will drink more water and expect a whoosh by mid-week!

AND, I used some very light dumbbells at the gym on Friday - single arm rows and chest presses. It was okay but I need to go slow and limit the reps for now.

Goal Calories: 1150/1175 or less, and carbs under 25 total grams

Macros: F/60-70% P/20-30% C/5-10%

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals: 2019
* Down on the Idiot Box while rebuilding muscle after surgery-log weekly
* Bodyfat% reading with trainer May/June/July 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: 2019
*Bodyfat at 27% or less (Current 29.38%) by summer 2019
*Longer range body fat goal is 25% - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2019
*Increased strength, endurance and flexibility during workouts

NEW Words of the Month:
Knowing is not enough; we must apply.
Willing is not enough; we must do.
Johann Wolfgang von Goethe

I am dedicated, determined and diligent.

---

1314 ккал

Жир: 67,84г | Белк: 61,61г | Углев: 113,26г.   Завтрак: Coffee (Brewed From Grounds), Viva Labs MCT Oil, Silk Pure Almond Milk - Unsweetened Original, Kerrygold Unsalted Pure Irish Butter, Water. Обед: Rye Bread, Egg, Olive Oil. Ужин: Whole Foods Market Tom Kha Kai Soup, JFC Shrimp Shumai, White Rice, Curried Shrimp. подробнее ...

2336 ккал

Упражнение: Вождение - 30 минуты, Сидеть За Рабочим Столом - 6 часа, Сидеть - 7 часа, Спать - 9 часа, Отдыхать - 1 час и 30 минуты. подробнее ...