HCB's Notizen, 17 Feb 19

Happy Weekend, my Fit Followers!

Tonight my DH took me for our belated Valentine's dinner at a local Thai restaurant. It was pretty nice but full of sodium! Yesterday was a big sodium day, too. The idiot Boxes will definitely shoot up!

I did see a new low Friday/Saturday (166.8) but now the higher calories, carbs and sodium the last couple days will bump it up for sure!

But I know - what goes up must come down! LOL. I will drink more water and expect a whoosh by mid-week!

AND, I used some very light dumbbells at the gym on Friday - single arm rows and chest presses. It was okay but I need to go slow and limit the reps for now.

Goal Calories: 1150/1175 or less, and carbs under 25 total grams

Macros: F/60-70% P/20-30% C/5-10%

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals: 2019
* Down on the Idiot Box while rebuilding muscle after surgery-log weekly
* Bodyfat% reading with trainer May/June/July 2019
* Drink at least 12-14 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2019
*Bodyfat at 27% or less (Current 29.38%) by summer 2019
*Longer range body fat goal is 25% - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2019
*Increased strength, endurance and flexibility during workouts

NEW Words of the Month:
Knowing is not enough; we must apply.
Willing is not enough; we must do.
Johann Wolfgang von Goethe

I am dedicated, determined and diligent.

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1314 kcal

Fett: 67,84g | Eiw: 61,61g | Kohlh: 113,26g.   Frühstück: Coffee (Brewed From Grounds), Viva Labs MCT Oil, Silk Pure Almond Milk - Unsweetened Original, Kerrygold Unsalted Pure Irish Butter, Water. Mittagessen: Rye Bread, Egg, Olive Oil. Abendessen: Whole Foods Market Tom Kha Kai Soup, JFC Shrimp Shumai, White Rice, Curried Shrimp. mehr...

2336 kcal

Bewegung: Auto Fahren - 30 Minuten, Schreibtischarbeit - 6 Stunden, Sitzen - 7 Stunden, Schlafen - 9 Stunden, Ruhen - 1 Stunde und 30 Minuten. mehr...