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Happy Monday, my Friendly Followers!
I listen to audiobooks most of the time and have been reviewing Tom Venuto's books. He talks about different body types (endo, meso and ecto), and how each type builds muscle and burns fat. I am definitely an endomorph and must work harder to lose fat and gain muscle while being strict with my nutrition plan.
He also discusses that carbohydrate tolerance is unique to individuals. This is why I moderate my macros within my CICO plan. So, right now I am looking for a balance of carb% while still seeing the Idiot Box go down.
Let's see what happens!
Goal Calories: 1150/1175 or less, and carbs under 25 total grams most days though let's see if I am still losing when under 50 total grams!
Macros: 55-65%/30-40%/5-10%
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals: 2019
* Down on the Idiot Box while rebuilding muscle after surgery-log weekly
* Bodyfat% reading with trainer May/June 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: 2019
*Bodyfat at 27% or less (Current 29.38%) by summer 2019
*Longer range body fat goal is 25% - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2019
*Increased strength, endurance and flexibility during workouts
NEW Words of the Month:“NEVER let the odds keep you from doing what you know in your heart you were meant to do."
I am dedicated, determined and diligent.
View Diet Calendar, 04 February 2019:
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949 kcal
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Fat: 66.35g | Prot: 36.65g | Carbs: 44.30g.
Breakfast: Water, Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Original, Viva Labs MCT Oil, Coffee (Brewed From Grounds). Lunch: Water, Zipfizz Grape Zipfizz. Dinner: Water, Land O'Lakes Salted Butter, Baked Sweetpotato (Peel Not Eaten), Calavo Avocado, Daisy Sour Cream, Cholula Original Hot Sauce, Earthbound Farm Organic Spring Mix, Red Onions, Sweet Red Peppers, Jennie-O Ground Turkey 93/7, PAM Original No-Stick Cooking Spray. more...
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2370 kcal
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Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 9 hours and 30 minutes, Driving - 30 minutes. more...
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