HCB Günlüğü, 26 Nis 18

Greetings my friendly followers!

I saw a drop today so I hope it "sticks." I lifted heavier today at the gym during class because it was a low rep day. 35, 40, 45 and 50 pound dumbbells.

Then, two of my female buddies started to take risks and go heavier for them! It was so great to motivate them by example! We cheered each other on!

Note to self: April 45-50/35-40/10-15

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 MAY/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

83,7 kg Bugüne kadar kayıp: 26,5 kg.    Geriye kalan: 11,2 kg.    Diyet Takibi: %100.

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1091 kcal

Yağ: 55,70g | Prot: 101,57g | Karb: 50,15g.   Kahvaltı: Water, Coffee (Brewed From Grounds), Viva Labs MCT Oil, Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Original. Öğle Yemeği: Water, Avocados, Onions, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Hellmann's Real Mayonnaise. Akşam Yemeği: Water, Turkey Thigh (Skin Not Eaten), Kerrygold Pure Irish Butter, Cooked Garlic, Cooked Cauliflower (Fat Not Added in Cooking), Cooked Red Peppers. Aperatifler/Diğer: Oranges, Water, Vitasport Pro7ein Synthesis, BodyTech BCAA & Glutamine. devamı için...

2957 kcal

Egzersiz: Masa Çalışmaları - 6 saat, Oturma - 8 saat, Uyku - 8 saat ve 29 dakika, Taşıt Sürüş - 45 dakika, Dairesel Çalışma - 46 dakika. devamı için...