HCB's Journal, 01 Sep 21

Greetings My Favorite Fat Secret folks!

Things are humming along here in SC. I am already working too much, and going to my new gym regularly...so back in the usual groove. But taking time for the beach! The Picture is my Beach Dress blowing in the wind making me look bigger than I really am!

I am getting my motivation back and following my food plan well. I am so happy to be challenged at my gym...it is pushing me to make progress!

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

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1404 kcal

Fat: 47.30g | Prot: 118.99g | Carbs: 133.49g.   Breakfast: Calavo Avocado, Silk Pure Almond Milk - Unsweetened Original, Coffee (Brewed From Grounds), Pepperidge Farm Whole Grain 15 Grain Bread, PAM Original No-Stick Cooking Spray, Kroger Eggs (Large). Lunch: Kraft Lite Raspberry Vinaigrette Dressing, Cherry Tomatoes, Marketside Organic Spring Mix, Sweet Red Peppers, Boar's Head Oven Roasted Turkey Breast. Dinner: Healthy Choice Power Bowls Spicy Black Bean & Chicken, Uncle Ben's Ready Rice - Natural Whole Grain Brown. Snacks/Other: Isopure Protein Powder Tropical Punch, Fage Total 2% Greek Yogurt (227g), Driscoll's Blackberries. more...

2935 kcal

Exercise: Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 35 minutes, Driving - 30 minutes, Circuit Training - 55 minutes. more...