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Happy Weekend, my Best Buddies:
Today is GOAL day for me. I am mildly disappointed about my bodyfat % and waist measurement staying about the same; but I also know I was not strict on my nutrition plan in June and July. August will bring a vacation so I will need to re-group for my next plan of action after Labor Day.
On the Idiot Boxes, I am the lowest I have seen in nearly 20 years! I did PR with weights (55lb dumbbell) and repetitions (the 1000 rep challenge), bicycle weekly with my DH, continue HIIT when doing cardio, drink one gallon of fresh water daily, and my macros and carbs have been pretty consistent. And, I am UNDER my goal weight!
All in all, I did OK but will need to figure out my nutrition plan to continue losing bodyfat and not LBM.
#Burn the Fat, Feed the Muscle
Current Goals: August 19th
*Idiot Boxes consistently weigh 158-159 by August 19th - Yes!
*Bodyfat down 1% to 22.85% (last reading 23.85%)by August 19th No!
*Macros average: 60%-70% fat, 20-30% protein, 10% or less carbs Yes!
*NET carbs average 20 grams daily - try for total under 30 grams! Yes!
*Lift heavier at gym – achieve new PR for weight or reps by August 19th
(55lb weight Sumo Squats)(1000 repetitions!) Yes!
*Continue HIIT during cardio work Yes!
*Continue abdominal challenge at the gym – lose another inch: 32” No!
*Continue to drink at least one gallon of fresh water daily Yes!
*Add bicycle rides with DH whenever possible Yes!
*Wear the size 10 black jeans comfortably! (For Debra!)PICTURE soon
Long Range Goals: 2016
*Bodyfat at 22% or less
*Maintain Idiot Boxes around 152-156lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
Words of the Week:"Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it."
I am dedicated, determined and diligent!
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72,1 kg
Perdidos até agora: 38,1 kg .
Ainda faltam: 0 kg .
Dieta cumprida: 100%.
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1332 kcal
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Líp: 105,63g | Prot: 86,06g | Carbs : 21,60g.
Pequeno Almoço: Water, Silk Pure Almond Milk - Unsweetened Vanilla, Kerrygold Unsalted Pure Irish Butter, 365 Virgin Coconut Oil, Now Foods MCT Oil, Coffee (Brewed From Grounds). Almoço: Water, PAM Original No-Stick Cooking Spray, Eggland's Best Large Grade A Eggs, Calavo Avocado, 365 Organic Salsa - Hot. Jantar: Trader Joe's Boneless Beef New York Strip Steak, Mushrooms, Kerrygold Pure Irish Butter, Cooked Cauliflower (Fat Not Added in Cooking), Cooked Garlic. Snacks/Outros: Driscoll's Blackberries, Silk Pure Almond Milk - Unsweetened Vanilla, Vitasport Pro7ein Synthesis, BodyTech BCAA & Glutamine. mais...
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2518 kcal
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Exercício:
Treino em Circuito - 45 minutos, Conduzir - 1 hora, Trabalho de Escritório - 6 horas, Estar Sentado - 7 horas, Dormir - 9 horas, Descansar - 15 minutos. mais...
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A Perder 0,1 kg por Semana
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