Woo-Hoo
173 - December 19th!
Note to self: 55-65%/30-40%/5-10%
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Down on the Idiot Box while retaining muscle by year end 2018 DOING * Bodyfat% reading with trainer in late 2018 or early 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: 2018/2019 *Bodyfat at 27% or less (Current 29.38%)by summer 2019 *Longer range body fat goal is 22%-25% - which at my age is great! *Maintain 160lbs or less staying under goal weight in 2019 *Increased strength, endurance and flexibility during workouts
Words of the Week:“What defines us is how well we rise after falling."
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174.6 lb
Lost so far: 68.4 lb.
Still to go: 14.6 lb.
Diet followed 100%.
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Diet Calendar Entries for 01 December 2018:
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1167 kcal
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Fat: 78.68g | Prot: 87.65g | Carb: 21.33g.
Breakfast: Kerrygold Unsalted Pure Irish Butter, Water, Silk Pure Almond Milk - Unsweetened Original, Viva Labs MCT Oil, Coffee (Brewed From Grounds). Lunch: Great Value 100% Natural Green Tea, Water, Hellmann's Real Mayonnaise, Hard-Boiled Egg. Dinner: Water, Daisy Sour Cream, Calavo Avocado, Cholula Chipotle Hot Sauce, Onions, Sweet Red Peppers, Jennie-O Ground Turkey 93/7. Snacks/Other: Water, Vitasport Pro7ein Synthesis. more...
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2816 kcal
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Activities & Exercise:
Circuit Training - 56 minutes, Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 34 minutes. more...
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losing 4.2 lb a week
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