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Happy Friday, my Fasting Followers!
Yay - finally hit the green!
Note to self: 45/55, 30/35, 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 in late JUNE, 2018
* 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 staying under goal weight by end 2018/early 2019
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:“You must have long-range goals to keep you from being frustrated by short-range failures.” ~ Charles C. Noble
I am dedicated, determined and diligent
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81.6 kg
Lost so far: 28.7 kg.
Still to go: 9.0 kg.
Diet followed: 100%.
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1282 kcal
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Fat: 67.28g | Prot: 94.39g | Carbs: 71.96g.
Breakfast: Viva Labs MCT Oil, Silk Pure Almond Milk - Unsweetened Original, Kerrygold Unsalted Pure Irish Butter, Coffee (Brewed From Grounds), Water. Lunch: Water, Blue Diamond Almond Nut-Thins - Hint of Sea Salt Nut & Rice Cracker Snacks, Bumble Bee Solid White Albacore in Water, Sweet Red Peppers, Onions, Hellmann's Real Mayonnaise. Dinner: Water, Cooked Red Peppers, Beef Steak, Cooked Cauliflower (Fat Not Added in Cooking), Kerrygold Pure Irish Butter, Cooked Garlic. Snacks/Other: Driscoll's Blueberries, Rose Wine, Trader Joe's Raw Almonds, Epic Chicken Sriracha Bar, Halo Top Creamery Lemon Cake Ice Cream. more...
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2864 kcal
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Exercise:
Circuit Training - 51 minutes, Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 39 minutes. more...
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Losing 0.3 kg a Week
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