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Happy Day, my favorite followers!
I just came from a great HIIT workout using timed dropsets starting with 10, 9, 8, down to 1 in groups of four lower body moves, then four arm moves, then four abdominal moves. The abs are so hard...I can't do everything but I modify.
Well, during September I followed the new trainer's plan with increased calories and carbs...she wanted macros 40-50% carbs, 30-40% protein and 20% fat with calories close to 1500. The Idiot Box did nothing.
NOW, for October I am back to MY plan which typically results in loss: macros 30% or less of carbs (under 100 grams), 40% or more of protein (over 100 grams), and over 30% or more of healthy fats (under 60 grams) with calories around 1200.
Because my metabolism is broken, my plan is the way I can stay in a calorie deficit! The Idiot Box moved down...go figure, I know my own body better than the trainer.
Calorie Deficit, Protein and Weight training....top three items!
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 8-10 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 - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2021-2022
*Increased strength, endurance and flexibility during workouts
View Diet Calendar, 11 October 2021:
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1146 kcal
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Fat: 45.62g | Prot: 116.03g | Carbs: 92.90g.
Breakfast: Mission Carb Balance Spinach Herb Tortilla Wrap, Silk Pure Almond Milk - Unsweetened Original, Coffee (Brewed From Grounds), Kroger Eggs (Large), Calavo Avocado, PAM Original No-Stick Cooking Spray. Lunch: Isopure Protein Powder Tropical Punch, Blackberries, Bananas, Orgain Super Nutrition Powder, Premier Nutrition High Protein Shake - Vanilla. Dinner: Healthy Choice Power Bowls Basil Pesto Chicken, Cauliflower Rice. Snacks/Other: Coca-Cola Coke Zero (Can), Fage Total 0% Greek Yogurt, Driscoll's Blackberries. more...
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2971 kcal
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Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 30 minutes, Driving - 30 minutes, Circuit Training - 1 hour. more...
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