Dziennik HCB, 01 gru 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 Do tej pory straciłeś: 31,0 kg.    Wciąż do stracenia: 6,6 kg.    Zastosowanie diety: 100%.

---

1167 kcal

Tłusz: 78,68g | Białk: 87,65g | Węglo: 21,33g.   Śniadanie: Kerrygold Unsalted Pure Irish Butter, Water, Silk Pure Almond Milk - Unsweetened Original, Viva Labs MCT Oil, Coffee (Brewed From Grounds). Lunch: Great Value 100% Natural Green Tea, Water, Hellmann's Real Mayonnaise, Hard-Boiled Egg. Obiad: Water, Daisy Sour Cream, Calavo Avocado, Cholula Chipotle Hot Sauce, Onions, Sweet Red Peppers, Jennie-O Ground Turkey 93/7. Przekąski/Inne: Water, Vitasport Pro7ein Synthesis. więcej...

2816 kcal

Ćwiczenie: Trening Kondycyjny - 56 minut, Prowadzenie Pojazdu - 30 minut, Praca w Biurze Siedząca - 6 godziny, Siedzenie - 7 godziny, Spanie - 9 godziny, Odpoczywanie - 34 minut. więcej...