HCB Günlüğü, 22 Şub 19

Happy Friday, my Fabulous Followers!

I just had the worst five days in a row. I completely crashed. My husband says I do this every February - the darkness, the cold and the snow finally took over and I got sad and irritable.

I made poor food choices and ate well over both my calories and carbs for five days in a row. I feel like crap - and cannot believe this used to be my "normal" eating.

Today, I will make it to Orange Theory (missed two days due to weather) and that usually motivates me in both mood and commitment to my health!

ADDENDUM: Made it to the gym and was able to do 1000 meters rowing machine at one shot and some of the floor work with light weights (20 lbs - 25 lbs) in addition to the elliptical - nine weeks out from arm surgery so improving slowly.

I will be traveling for work most of March - and two weeks will be in southern California! Bring it on! Better be sunny there!

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.

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1215 kcal

Yağ: 75,11g | Prot: 48,58g | Karb: 58,95g.   Kahvaltı: Water, Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Original, Viva Labs MCT Oil, Coffee (Brewed From Grounds). Öğle Yemeği: Water, State of Vermont Pure Maple Syrup, PAM Original No-Stick Cooking Spray, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Egg, Trader Joe's Blanched Almond Flour. Akşam Yemeği: Olive Oil, Trader Joe's Riced Cauliflower, Cooked Garlic, Sweet Red Peppers, Red Onions, Jennie-O Ground Turkey 93/7, PAM Original No-Stick Cooking Spray. Aperatifler/Diğer: Cavit Pinot Noir, Snyder's of Hanover Sourdough Nibblers. devamı için...

2670 kcal

Egzersiz: Dairesel Çalışma - 50 dakika, Taşıt Sürüş - 30 dakika, Masa Çalışmaları - 6 saat, Oturma - 7 saat, Uyku - 9 saat, Dinlenme - 40 dakika. devamı için...