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Happy Friday, my Fasting Followers!
Yay - finally hit the green!
Note to self: 45/55, 30/35, 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 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
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81,6 kg
Perdidos até agora: 28,7 kg .
Ainda faltam: 9,0 kg .
Dieta cumprida: 100%.
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1282 kcal
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Líp: 67,28g | Prot: 94,39g | Carbs : 71,96g.
Pequeno Almoço: Viva Labs MCT Oil, Silk Pure Almond Milk - Unsweetened Original, Kerrygold Unsalted Pure Irish Butter, Coffee (Brewed From Grounds), Water. Almoço: Water, Blue Diamond Almond Nut-Thins - Hint of Sea Salt Nut & Rice Cracker Snacks, Bumble Bee Solid White Albacore in Water, Sweet Red Peppers, Onions, Hellmann's Real Mayonnaise. Jantar: Water, Cooked Red Peppers, Beef Steak, Cooked Cauliflower (Fat Not Added in Cooking), Kerrygold Pure Irish Butter, Cooked Garlic. Snacks/Outros: Driscoll's Blueberries, Rose Wine, Trader Joe's Raw Almonds, Epic Chicken Sriracha Bar, Halo Top Creamery Lemon Cake Ice Cream. mais...
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2864 kcal
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Exercício:
Treino em Circuito - 51 minutos, Conduzir - 30 minutos, Trabalho de Escritório - 6 horas, Estar Sentado - 7 horas, Dormir - 9 horas, Descansar - 39 minutos. mais...
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A Perder 0,3 kg por Semana
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