HCB's Journal, 11 Sep 20

Happy Weekend, My FS Peeps:

I am excited to be leaving town tomorrow for one overnight to do a longer kayak trip on the Chippewa River on Sunday. This will likely be my last trip for the year.

I am going to Orange Theory Fitness three days a week for now and it;s going pretty well - still cannot use as much weight as I was using since my surgery leg is still healing. Elliptical, rowing machine and some floor upper body weights are rocking!

Food is going well - and I am eating one higher calorie day per week to try to move it along with a calorie stagger. I need to be down another 5 pounds within two weeks...not that easy for me so may need to do a couple fast days to meet the surgery center's BMI.

Burn the Fat, Feed the Muscle - Tom Venuto

Goals: 2020-2021
* Down on the Idiot Box while rebuilding muscle
* Bodyfat% reading with trainer once weight is down
* Drink at least 10-12 cups of fresh water/fluids daily
* Continue HIIT mixed in with weight lifting three to five days a week
* Keep up the training notebook to achieve progressive overload

Longer Range Goals:
*Bodyfat at 27% or less
*Longer range body fat goal is 25% - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2021
*Increased strength, endurance and flexibility during workout

---

1066 kcal

Fat: 42.07g | Prot: 71.15g | Carbs: 99.67g.   Breakfast: Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Original. Lunch: Steamed or Boiled Shrimp, Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Feta Cheese, Trader Joe's Raw Almonds. Dinner: Turkey Burger, PAM Original No-Stick Cooking Spray, Publix Red Bell Pepper, Sweet Onions, Cooked Broccoli (Fat Not Added in Cooking), Brown Rice. Snacks/Other: Honeydew Melons, Cantaloupe (Muskmelon). more...

2923 kcal

Exercise: Circuit Training - 57 minutes, Driving - 45 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 18 minutes. more...