|
Happy Day, my FS Followers!
This month is my anniversary of joining FS in April 2012...that is nine years of health and fitness focus! I know and understand my body well even as I age gracefully. I always push for more - at the gym they call me "badass".
I have been at my goal weight at different times over the years, can maintain for a while and then seem to have something come up such as foot surgery, arm surgery and two full hip replacements!
Maintenance is a learned skill and I have several great role models here!
You all know who your are...
GOAL MACROS: Carbs 30-35% (TOTAL carbs under 100 grams)
Proteins 35-40% (over 100 grams)
Fats 25-30% (under 55 grams)
Calories under 1200 (with occasional tweaks)
Note to Self: FUNCTIONAL FITNESS is more important than the Idiot Box number!
Burn the Fat, Feed the Muscle - Tom Venuto
Shorter Range Goals:
* Down on the Idiot Box while rebuilding muscle
* Bodyfat% reading with trainer once weight is down
* Drink at least 10 cups of fresh water/fluids daily
* Continue HIIT mixed in with weight lifting three to five days a week
* Keep up the training notebook to achieve progressive overload
Longer Range Goals:
*Bodyfat at 28% or less
*Longer range body fat goal is 26% - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2021-2022
*Increased strength, endurance and flexibility during workout
|
1178 kcal
|
Fat: 47.15g | Prot: 112.67g | Carbs: 94.19g.
Breakfast: Mission Carb Balance Medium/Soft Taco Flour Tortillas, Crystal Farms Reduced Fat Mozzarella Cheese, Pace Picante Medium Salsa, Eggland's Best Large Grade A Eggs, PAM Original No-Stick Cooking Spray, Whole Milk, Coffee (Brewed From Grounds). Lunch: Boar's Head Oven Roasted Turkey Breast, Dole Shredded Carrots, Sweet Red Peppers, Cherry Tomatoes, Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Earthbound Farm Organic Spring Mix, Maple Grove Farms Sugar Free Raspberry Vinaigrette Dressing, Cucumber (with Peel). Dinner: Blackberries, Healthy Choice Power Bowls Spicy Black Bean & Chicken, Birds Eye Riced Cauliflower. Snacks/Other: Trader Joe's Raw Almonds, Silk Pure Almond Milk - Unsweetened Original, Isopure Low Carb Protein Powder - Dutch Chocolate. more...
|
|
2942 kcal
|
Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 34 minutes, Driving - 30 minutes, Circuit Training - 56 minutes. more...
|
|