HCB's Journal, 13 Feb 19

Happy Wednesday, my Fearless Followers,

I am hanging in there doing my best each day to stay in my caloric range and push the macros. I think I needed a little more healthy fats (thanks M2B) to get it going.

Truth? I actually have two Idiot Boxes and I compare the readings...today the two agreed, so I decided to log it. Down a smidge!

Goal Calories: 1150/1175 or less, and carbs under 25 total grams

Macros: F/60-70% P/20-30% C/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/July 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:
Knowing is not enough; we must apply.
Willing is not enough; we must do.
Johann Wolfgang von Goethe

I am dedicated, determined and diligent.

76.2 kg Lost so far: 34.0 kg.    Still to go: 3.6 kg.    Diet followed: 100%.

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1118 kcal

Fat: 77.11g | Prot: 85.96g | Carbs: 16.47g.   Breakfast: Coffee (Brewed From Grounds), Viva Labs MCT Oil, Silk Pure Almond Milk - Unsweetened Original, Kerrygold Unsalted Pure Irish Butter, Water. Lunch: PAM Original No-Stick Cooking Spray, Water, Hard-Boiled Egg, Hellmann's Real Mayonnaise. Dinner: Water, Cholula Original Hot Sauce, Land O'Lakes Salted Butter, Sweet Red Peppers, Trader Joe's Riced Vegetable Medley, Olive Oil, Jennie-O Ground Turkey 93/7, PAM Original No-Stick Cooking Spray, Cooked Garlic. Snacks/Other: Silk Pure Almond Milk - Unsweetened Original, Vitasport Pro7ein Synthesis. more...

2777 kcal

Exercise: Elliptical - 50 minutes, Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 7 hours and 55 minutes, Driving - 1 hour and 15 minutes. more...