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Happy Sunday, my Best Buddies!
I decided to adjust the Idiot Box up to what is showing now - and what I wish is muscle mass gain...however; it could be some fat, too. I will know next time I get the fat caliper measurement with my trainer.
I lifted a PR today - reverse flys used two 35lb weights!
Wondering about my nutrition plan - since I have added two fruits and some veggies (still no grains or dairy), it seems I am craving more carbs and/or calories. I still may need more calories to grow muscle but do not want to see any more Idiot Box gains! I understand "lean gains" but not sure I am quite there yet. But I persevere and keep tweaking the plan!
#Burn the fat, Feed the muscle - Tom Venuto
Short Range Goals:
* Maintain "new" macros to be closer to goal weight on Idiot Boxes by
Nov. 16 endocrinologist appointment
* Complete trainer assessment Nov. 20 to learn new bodyfat percentage
* 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
* Keep up the training notebook to achieve progressive overload
Long Range Goals: 2016-2017
*Bodyfat at 20% or less (Current 23.75%)
*Maintain Idiot Boxes around 152-155lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week: “Ninety-nine percent of the failures come from people who have the habit of making excuses.” ~George Washington
I am dedicated, determined and diligent!
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73.9 kg
Lost so far: 36.3 kg.
Still to go: 1.4 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 06 November 2016:
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1474 kcal
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Fat: 67.35g | Prot: 134.27g | Carbs: 85.09g.
Breakfast: Driscoll's Blackberries, Water, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla. Lunch: Water, Julian Bakery Paleo Wrap, 365 Organic Salsa - Hot, Onions, Sweet Red Peppers, Eggland's Best Large Grade A Eggs, Cooked Egg White, Calavo Avocado. Dinner: Water, Trader Joe's Boneless Beef New York Strip Steak, Wegmans Sliced Baby Bella Mushrooms, Baked Sweetpotato (Peel Not Eaten), Cooked Broccoli (Fat Not Added in Cooking). Snacks/Other: Water, Vitasport Pro7ein Synthesis, BodyTech BCAA & Glutamine, Skippy Natural Creamy Peanut Butter 1/3 Less Sodium & Sugar, Honeycrisp Apples. more...
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2549 kcal
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Exercise:
Weight Training (moderate) - 40 minutes, Driving - 1 hour, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 20 minutes. more...
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Gaining 0.2 kg a Week
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