|
Happy New Week, my Favorite Followers!
Sunday was a TOTAL cheat meal. Ice cream, burger and fries, and beer. We were out on the boat with friends and I decided it was cheat day.
Usually I plan ahead for a big cheat - but today was spontaneous. What I really like is seeing the change for me in the bigger picture...I ate "stuff" but did not overeat in quantity - and I could stop when full.
Tomorrow? Back on the nutrition plan - next cheat meal will be on vacation at the end of the month!
Note to self: 50-60%/30-40%/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 on August 22nd
* 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 or less staying under goal weight by end 2018/early 2019
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:“What defines us is how well we rise after falling."
I am dedicated, determined and diligent
Diet Calendar Entries for 05 August 2018:
|
1487 kcal
|
Fat: 60.17g | Prot: 40.35g | Carb: 153.98g.
Breakfast: Water, Kerrygold Unsalted Pure Irish Butter, Viva Labs MCT Oil, Silk Pure Almond Milk - Unsweetened Original, Coffee (Brewed From Grounds). Lunch: Water, Leinenkugel Summer Shandy, Parmesan Cheese (Grated), Chili Powder, Wegmans Corn on the Cob. Dinner: Water, Back Yard Burgers Seasoned French Fries, Hamburger (Large, Single Patty with Condiments). Snacks/Other: Dairy Queen Hot Fudge Sundae (Small), Samuel Adams Summer Ale Beer. more...
|
|
2414 kcal
|
Activities & Exercise:
Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 2 hours. more...
|
|