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Weight History
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07 June 2022
Greetings my FS humans:
I am hanging in there, completed two clean food days and in the middle of my third day! Easy to be sick of the way I feel when i eat off my plan. Healthy food has been welcomed back. 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.
Getting back to the gym to lift weight will be harder. but it has to happen. I feel some shame about seeing my gym folks who will inevitably ask "Where the hell have you been?" I am not sure what to say..."I gave up for a while..."Was away"..."I had a depressive episode"...
I hate the struggle but I must never give-up or accept excuses!
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
(5 comments)
05 June 2022
Greetings!
Thank you to all of you who reached out to me. I did travel for work in January, and then had a fabulous February vacation in Costa Rica.
Before the vacation, I had been really struggling with my food, and this continued through March and April. In May, I became very depressed about what a daily battle it is to count macros, calories, and to have to be accountable, etc. Who knows what came first - the depression or the crash.
I hit a deep moment of really giving up...I was seven years old the first time a family member fat-shamed me. I am 67 years old now - so that's 60 years of constantly watching what goes in my mouth, working out, staying active and trying to maintain.
Even worse, I have been off and on at the gym! Usually, I keep that part going but May has really sucked. At least I am still kayaking and walking the neighborhood.
JUNE is here and I am trying again since my weight is way back up. This is DAY ONE of eating cleanly. After a few days, I will suck it up and go back to the gym.
I hate the struggle but I must never give-up or accept excuses!
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
(15 comments)
31 December 2021
Greetings my fantastic FS friends!
Happy New Year! I am excited to see the calendar turn. As usual, I have maintained my good exercise regimen, and lost it on the calorie/macro log over the last six weeks.
I have been working so much as holidays are very hard this year for people with Covid-19, unemployment for some, grief and loss for others. My specialty is post-traumatic stress so nearly all my patients were in crisis at various times.
I still could have been more diligent but found myself lacking the energy at the day's end. I have good boundaries with home and work but seemed to be more emotionally exhausted this year.
I will be traveling in both January and February so I plan to get better on board with the nutrition plan.
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 2022
*Increased strength, endurance and flexibility during workouts
(6 comments)
11 November 2021
Greetings my FS peeps!
I fell off the end of the world for a minute! I worked 12 days in a row and just didn't log my food. I hate when I lose track of things!
When I do not log, I tend to go astray with macros and calories. Not good for me.
I did great at the gym though - was able to go in the morning and then work so I am averaging four or five days every week!
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
(2 comments)
29 October 2021
Happy Weekend, my FS followers!
IDIOT BOX is moving down and functional fitness is happening.
SECRET to FAT LOSS? Calorie Deficit! You must use the Tools of the Trade! Food scale, measuring cups and measuring spoons. You have to know exactly how much you are eating to make progress!
I had a great productive week with exercise! Went on a kayak trip for 8.5 miles which is four hours of straight padding! Then attended gym classes, too.
I am excited to have three days in a row with no work! We got married on Halloween and will celebrate this year by exploring Wilmington NC and the river area, and taking a Ghost Tour! Wilmington is an easy drive from Myrtle Beach SC.
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
(3 comments)
HCB's Weight History
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