HCB- Журнал, 03 апр 18

Happy Day, my Fabulous Followers:

Where oh where is Spring? Snowing here for that last two days, and cold enough to stay around! I do not like Winter to start with but when it lasts six months of the year...I am leaving Minneapolis as soon as we can retire!

Exercise is going well, and I have transitioned my macros over in the last couple months to increase my protein, moderate the fat and reduce the carbs. The Idiot Box is moving slowly so that is a positive.

Note to self: April 45-50/35-40/10-20

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

---

1025 ккал

Жир: 57,58г | Белк: 100,66г | Углев: 31,53г.   Завтрак: Water, Silk Pure Almond Milk - Unsweetened Original, Coffee (Brewed From Grounds), Viva Labs MCT Oil, Kerrygold Unsalted Pure Irish Butter. Обед: Water, Onions, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Hellmann's Real Mayonnaise, Dole Romaine Lettuce. Ужин: Water, Pork Chops (Top Loin, Boneless, Cooked, Braised), Cooked Red Peppers, Garlic Powder, Kerrygold Unsalted Pure Irish Butter, Cooked Cauliflower (Fat Not Added in Cooking), Cooked Garlic. Перекус/Другое: Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Trader Joe's Raw Almonds, Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Original, BodyTech BCAA & Glutamine. подробнее ...

2646 ккал

Упражнение: Сидеть За Рабочим Столом - 6 часа, Сидеть - 8 часа, Спать - 9 часа и 30 минуты, Вождение - 30 минуты. подробнее ...