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Happy New Week my Feisty Followers!
Went to Orange Theory four days in a row so today is rest day. I lost 3 pounds in July which is about the average for the last three months - down 3 each month. Slow but a downward trend overall...better than UP!
We will have a vacation week at the end of August...so it would be nice to have a food plan for some of the week - maybe OMAD will be the best.
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
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1145 kcal
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Fat: 70.77g | Prot: 46.31g | Carbs: 67.42g.
Breakfast: Viva Labs MCT Oil, Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Original, Water, Coffee (Brewed From Grounds). Lunch: Water, Crystal Farms Hard Boiled Eggs, Hellmann's Real Mayonnaise. Dinner: Water, Pita Bread, Wild Harvest Grilled Vegetables, Dino's The Greek Place Athenian Gyro Meat. Snacks/Other: Water, Rose Wine, Epic Beef Apple & Uncured Bacon Bar. more...
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2498 kcal
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Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 9 hours, Driving - 1 hour. more...
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