Jornal de HCB, 02 mai 18

Happy mid-week my freaky followers:

Another small drop on the Idiot Box and I just completed two productive workouts this week.

I leave tomorrow for my business trip with plans for the hotel gym and bringing protein bars, protein powder and raw almonds for reasonable fuel.

If I exercise at the lunch breaks then I only have to navigate dinners which should be OK. My birthday happens while away so there may be wine one night!

Note to self: May 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

83,3 kg Perdidos até agora: 26,9 kg .    Ainda faltam: 10,7 kg .    Dieta cumprida: 100%.

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1229 kcal

Líp: 70,95g | Prot: 97,71g | Carbs : 54,76g.   Pequeno Almoço: Coffee (Brewed From Grounds), Viva Labs MCT Oil, Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Original, Water. Almoço: Water, Avocados, Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Crystal Farms Hard Boiled Eggs, Hellmann's Real Mayonnaise. Jantar: Water, Pork Chops (Top Loin, Boneless, Cooked, Braised), Cooked Red Peppers, Cooked Cauliflower (Fat Not Added in Cooking), Cooked Garlic, Kerrygold Pure Irish Butter. Snacks/Outros: Oranges, BodyTech BCAA & Glutamine, Water, Vitasport Pro7ein Synthesis. mais...

2980 kcal

Exercício: Trabalho de Escritório - 6 horas, Estar Sentado - 8 horas, Dormir - 8 horas e 28 minutos, Conduzir - 40 minutos, Treino em Circuito - 52 minutos. mais...