Jornal de HCB, 06 dez 18

Happy Day, my Frolicking Followers!

And today's Idiot Box reading: 173 on the nose!

I have 12 more days to stick with it and get under their stupid BMI goal for surgery. The "with clothes" weight is around 172-171. We shall see!

My goal now is 173 "with clothes on" - 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 Month:“What defines us is how well we rise after falling."

I am dedicated, determined and diligent.

78,5 kg Perdidos até agora: 31,8 kg .    Ainda faltam: 5,9 kg .    Dieta cumprida: 100%.

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1166 kcal

Líp: 78,59g | Prot: 87,14g | Carbs : 20,82g.   Pequeno Almoço: Water, Coffee (Brewed From Grounds), Viva Labs MCT Oil, Silk Pure Almond Milk - Unsweetened Original, Kerrygold Unsalted Pure Irish Butter. Almoço: Water, Celestial Seasonings Peppermint Tea, Great Value 100% Natural Green Tea, Great Value 100% Natural Green Tea, 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...

2435 kcal

Exercício: Trabalho de Escritório - 6 horas, Estar Sentado - 8 horas, Dormir - 9 horas e 30 minutos, Conduzir - 30 minutos. mais...