Jornal de HCB, 01 dez 18

Woo-Hoo


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."

79,2 kg Perdidos até agora: 31,0 kg .    Ainda faltam: 6,6 kg .    Dieta cumprida: 100%.

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1167 kcal

Líp: 78,68g | Prot: 87,65g | Carbs : 21,33g.   Pequeno Almoço: Kerrygold Unsalted Pure Irish Butter, Water, Silk Pure Almond Milk - Unsweetened Original, Viva Labs MCT Oil, Coffee (Brewed From Grounds). Almoço: Great Value 100% Natural Green Tea, Water, Hellmann's Real Mayonnaise, Hard-Boiled Egg. Jantar: Water, Daisy Sour Cream, Calavo Avocado, Cholula Chipotle Hot Sauce, Onions, Sweet Red Peppers, Jennie-O Ground Turkey 93/7. Snacks/Outros: Water, Vitasport Pro7ein Synthesis. mais...

2816 kcal

Exercício: Treino em Circuito - 56 minutos, Conduzir - 30 minutos, Trabalho de Escritório - 6 horas, Estar Sentado - 7 horas, Dormir - 9 horas, Descansar - 34 minutos. mais...