HCB's Journal, 10 Sep 22

Happy Saturday, my Fantastic Followers!

Just for Today, I Commit to Staying on My Food Plan. (21/3 IF)

OK - I am astounded to say I dropped another two pounds in the last week! Calorie Deficit is what we need to do, right?

TOTAL lost since retart: 21 pounds (My average is 1.5 pounds lost per week.)

There are four more weeks before my Italy trip, and my original goal is at least 25 pounds down so feeling confident it will happen - four pounds in four weeks!

Let's do it!

Calorie Deficit, Protein and Weight training....top three items!

"Burn the Fat, Feed the Muscle" - Tom Venuto

Current 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

---

754 kcal

Fat: 22.06g | Prot: 68.61g | Carbs: 77.44g.   Breakfast: Whole Milk, Coffee (Brewed From Grounds). Dinner: Brown Rice, HEB Fully Cooked Chicken Breast, Bob's Red Mill Super Fine Almond Flour, Extra Virgin Olive Oil, Cooked Broccoli (Fat Not Added in Cooking). Snacks/Other: Breakstone's 2% Lowfat Small Curd Cottage Cheese, Pineapple, Driscoll's Blackberries, Cantaloupe Melons, Strawberries, Food Lion Nonfat Greek Yogurt Plain. more...

2478 kcal

Exercise: Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 2 hours. more...