Jornal de HCB, 30 nov 18

Happy Weekend, my freaky followers!

Well, this looks like a small loss but it is meaningful because I am feeling secure I will make my surgery goal weight! Today 175.2

Exercising 5 to 6 days a week with extra cardio, and cutting the carbs (which works for me) while also working the caloric deficit daily.

New batteries in the Idiot Box so I feel it is fairly accurate.

173 - December 19th!

Note to self: 55-65%/30-40%/5-10%

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:

* Down on the Idiot Box while retaining muscle by year end 2018 DOING
* Bodyfat% reading with trainer in late 2018 or early 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: 2018/2019
*Bodyfat at 27% or less (Current 29.38%)by summer 2019
*Longer range body fat goal is 22%-25% - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2019
*Increased strength, endurance and flexibility during workouts

Words of the Week:“What defines us is how well we rise after falling."

79,5 kg Perdidos até agora: 30,8 kg .    Ainda faltam: 6,9 kg .    Dieta cumprida: 100%.

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967 kcal

Líp: 74,99g | Prot: 59,63g | Carbs : 17,27g.   Pequeno Almoço: Trader Joe's Organic Virgin Coconut Oil, Coffee (Brewed From Grounds), Viva Labs MCT Oil, Silk Pure Almond Milk - Unsweetened Original, Water. Almoço: Celestial Seasonings Peppermint Tea, Water, Hard-Boiled Egg, Hellmann's Real Mayonnaise. Jantar: Water, Cooked Garlic, Butter, Cooked Cauliflower (from Fresh), Tyson Foods Boneless Skinless Chicken Breasts. Snacks/Outros: Trader Joe's Raw Almonds. mais...

2812 kcal

Exercício: Treino em Circuito - 54 minutos, Conduzir - 30 minutos, Trabalho de Escritório - 6 horas, Estar Sentado - 7 horas, Dormir - 9 horas, Descansar - 36 minutos. mais...