Jornal de HCB, 29 set 19

Summer caught up with me! And, I never give up so I will get the Idiot Box down again eventually!

I have a week long trip for work to San Diego - leaving this Thursday. Happy though because I will have Orange Theory Fitness nearby, and hope to stick with less food and more fluids. Travel is a challenge but will be busy with 10-12 hour days!

Goal Calories: For weight loss - 1200 or less

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals: 2019
* Down on the Idiot Box while rebuilding muscle after surgery
* Bodyfat% reading with trainer in September 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: 2019/2020
*Bodyfat at 27% or less (current 29.38%) in 2019
*Longer range body fat goal is 25% - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2020
*Increased strength, endurance and flexibility during workouts

81,6 kg Perdidos até agora: 28,6 kg .    Ainda faltam: 9,1 kg .    Dieta cumprida: Razoavelmente Bem.

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958 kcal

Líp: 43,32g | Prot: 68,62g | Carbs : 70,71g.   Pequeno Almoço: Coffee (Brewed From Grounds), Whole Milk. Almoço: Marble Rye and Pumpernickel Bread, Egg (Whole), PAM Original No-Stick Cooking Spray, Land O'Lakes Salted Butter. Jantar: Campbell's Cream of Mushroom Soup, Fresh Selections Petite Carrots, Safeway Red Baby Potatoes, Beef Chuck (Arm Pot Roast, Lean Only, Trimmed to 1/8" Fat, Select Grade). mais...

2856 kcal

Exercício: Treino em Circuito - 50 minutos, Conduzir - 25 minutos, Trabalho de Escritório - 6 horas, Estar Sentado - 7 horas, Dormir - 9 horas, Descansar - 45 minutos. mais...