HCB's Journal, 06 September 2017

Greetings my Fabulous Followers!

Lots of action in my life between work responsibilities, teaching and socializing! Fortunately, I stay on my gym routine but exercise is not how I lose weight - it is my nutrition plan that really pushed the slow losses.

I have been lax in my eating plan and working to get back on track now that "summer is over" here in the North Country!

I did have some fun outdoors - PHOTO: Kayaking this past weekend on a real pretty river! (I look heavier from all the gear I was wearing...LOL)

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer in early November
* Drink at least 12 - 16 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: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by year end 2017
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by June 2018
*Increased strength, endurance and flexibility during workouts

Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!

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1082 kcal

Fat: 88.44g | Prot: 55.01g | Carb: 21.05g.   Breakfast: Viva Labs MCT Oil, Water, Trader Joe's Organic Virgin Coconut Oil, Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds). Lunch: Water, Publix Red Bell Pepper, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Onions, Hellmann's Real Mayonnaise. Dinner: Water, Publix Red Bell Pepper, Olive Oil, Kerrygold Pure Irish Butter, Nature's Promise Organic Baby Cut Carrots, Cauliflower, Tyson Foods Boneless Skinless Chicken Breasts. more...

2739 kcal

Activities & Exercise: Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 9 minutes, Driving - 1 hour, Circuit Training - 51 minutes. more...