Broba Fett's Battle Log - 2014 Part 2

[INSAIYAN]

Thursday, May 29, 2014

 

I am creating this battle log to chronicle my workouts and calorie/macro counting between challenges as well as my miscellaneous life goals not included in the challenges.

 

Originally I was going to give a long back story of how I got fat etc., but that's irrelevant to me right now and one of my life goals is to stop living in the past. If you care to read about where I am coming from my previous challenges are in my signature.

 

Current Stats:

Sex: Male

Age: 26

Height: 5'10

Weight: 232lbs

 

Right now I am doing a cut and have been since the middle of last challenge. I follow the IIFYM method and am down roughly 18lbs from 250lbs at the height of my bulk. I am participating in the 20lb Challenge PvP (see my sig) and am almost halfway to my 219lb short term goal. I'd like to drop another 20lbs after that and then start thinking about bulking up again.

 

I had to stay out of the gym during the final week of last challenge. I had LASIK eye surgery and could not get sweat in my eyes. During that time I fell back on one of my old vices, Mary Jane. I smoked like I was making up for lost time without thinking of the repercussions. When I returned to the gym this Tuesday I couldn't finish a 5x5 of squats at 295lbs, whereas my previous 5x5 record was 330lbs. I had taken a week off and my strength may have suffered from cutting, but my lungs were absolutely on FIRE! I haven't sparked up since and I'll see how I do today.

 

I plan to continue to do StrongLifts 5x5 to preserve strength during my cut and cut until I am 200lbs. I've contemplated throwing in HIIT, but I'm already losing weight rapidly from diet alone. I'm probably better off saving my strength and recovery for lifting.

 

Here's what I'll be doing today:

 

Squat: 5x5 @ 295lbs

Bench: 5x5 @ 205lbs

Barbell Rows: 5x5 @ 115lbs

 

This is approximately a 10% deload from the end of the last challenge. This will allow me to focus on form and if Tuesday was any indication, this is probably about what I can handle right now.

 

Next update I'll reflect on today's workout and I want to plan out some life goals this weekend.

[INSAIYAN]

Friday, May 30, 2014

 

Last night I conquered the workout that I could not on Tuesday. Squats started out rough once I got into the 295lb workout sets. My left hamstring was super tight, but I turned up the music and pushed through the pain. By the second set, it felt looser and I was able to power through the remaining sets. Bench press and barbell rows were relatively easy. I warmed up on everything besides the barbell rows, but I did not stretch and I'm feeling it this morning. My lungs did not burn nearly as bad as before.

 

As far as my diet is concerned, I'm operating off of the following macro goals, using my 235 weight from last Sunday:

 

Calories: 2119kcal

Protein: 235g

Fat: 94g

Carbs: 83g

 

I started using these numbers on Tuesday and here's where I landed this week:

 

Tuesday, 5/27/14

Calories: 1960/2119 - 159 under

Protein: 213/235 - 22 under

Fat: 92/94 - 2 under

Carbs: 75/83 - 8 under

 

Wednesday, 5/28/14

Calories: 1965/2119 - 159 under

Protein: 185/235 - 50 under

Fat: 100/94 - 6 over

Carbs: 89/83 - 6 over

 

Thursday, 5/29/14

Calories: 1986/2119 - 133 under

Protein: 192/235 - 43 under

Fat: 100/94 - 6 over

Carbs: 74/83 - 9 under

 

I haven't been hitting the protein goals that IIFYM set for me, but after doing some additional reading elsewhere and consulting with my doctor, it seems excessive. I'm not sure what my BF% is (probably somewhere around 30% by comparison to pictures), but I know that my lean body mass is much less than 235. It's been recommended to me that a 1g/1lb of LBM is more appropriate. If I can't get back to my strength levels from the last challenge in a reasonable amount of time, I'll make a more concerted effort to hit that protein target. I'm fat enough that I don't feel that it's necessary to get super scientific about what I'm doing. I'm lifting, eating at a deficit, and my weight is dropping. I was a few tenths of a pound over 231 this morning.

[INSAIYAN]

Monday, June 2, 2014

 

Let's start off with a review of Sunday's workout:

 

Squat

Warmup: 1x10 @ 135lbs, 1x7 @ 225lbs

Workout: 1x5 @ 315lbs, 4x5 @ 300lbs

 

I was to be doing sets of 300 according to my deloaded progression, but I felt like trying out 315 to see how it felt. I completed the set, but was slow coming up on the final rep. I finished the remaining sets of 300lbs with relative ease, focusing on form.

 

Overhead Press

Warmup: 1x8 @ 95lbs, 1x7 @ 100lbs

Workout: 5x5 @ 115lbs

 

I didn't check my workout chart before this lift, resulting in me lifting 5lbs over the scheduled weight. My form is improving, but the last reps of the last two sets were awfully shaky near the lockout. I will stick with this weight the next time that I OHP.

 

Deadlift

Warmup: 1x5 @ 135lbs double-overhand grip with no chalk, 1x5 @ 225 double-overhand grip for the first 4 reps, quickly switched to mixed grip on the last rep - no chalk

Workout: 1x3 @ 255 mixed grip with chalk, 1x4 @ 255 double-overhand grip with chalk

 

Ah, Deadlift, my arch nemesis, but hopefully soon to be best friend - just kidding, I wouldn't do that to you, Squat. Nevertheless, I really need to become much more acquainted and comfortable with this lift. I know that I have it in me to pull much more weight based off of my squat numbers, but something in my form is holding me back. I've watched YouTube videos on form ad nauseum, but I always run into the situation where the bar wants to slip out of my hands. The weird thing is that during this workout, I did better with double overhand than with mixed grip. I must not be using enough of my legs to pull the weight, because my arms/hands are what are giving out. I have really short arms and somewhat short legs proportional to the length of my torso. My hands are also really small. Perhaps I need to narrow my stance, because it feels awkward, particularly with mixed grip, getting my arms outside my legs. What this all comes down to is that I need to record myself to see what's going on.

 

Now let's talk calories and macros:

 

Friday, 5/30/14

Calories: 831/2119

Protein: 91/235

Fat: 31/94

Carbs: 48/83

 

This was my intake before my rather substantial cheat meal that consisted of the following:

Split appetizer sized portions of fried calamari and crab and artichoke dip with bread for dipping

Rotisserie chicken club sandwich (chicken, provolone, avocado, bacon, tomato, lettuce, wheat bread) with skinny fries

3 long island ice teas and a bottle of Mexican coke

 

Saturday

Calories: 1795/2119 - 324 under

Protein: 157/235 - 78 under

Fat: 94/94

Carbs: 79/83 - 4 under

 

Sunday

Calories: 1995/2119 - 124 under

Protein: 199/235 - 36 under

Fat: 94/94

Carbs: 84/83 - 1 over

 

I was still eating less protein than suggested by IIFYM, due to the reasons stated in the previous post. I ate much less on Saturday. I ran out of whey. I restocked on Sunday. I am going to aim hit at least 200g/day this coming week.

 

I have lost 6lbs since May 20th and I hope to dip into the 220s by next Sunday's weigh-in.

 

My recalculated IIFYM values for this week are as follows:

 

Calories: 2109kcal

Protein: 233g

Fat: 93g

Carbs: 85g

 

I have a big project to focus on at work this week, so I am going to do my best to stay on top of it. It's hard when your work bores you and your superiors suck for the most part, but I intend for this to just be a temporary gig. I want to be somewhere else in less than a year. I'll discuss that in further detail in a later entry.

[INSAIYAN]

Challenge #3

 

My vision for the next challenge is coming together, so I am going to start typing it out to save time when the forums go live.

 

My overall goal has shifted slightly. I am focusing less on gaining strength and more on losing fat. My goal is to accomplish the 20lb Challenge PvP that I started at a bare minimum. The closer I can get to 200lbs (219 being the 20lb mark), the better. I want to maintain the strength gains from the previous challenge, so to that end, I deloaded and will work back up to them. If I can make gains after that, great, but if not, I'm not going to sweat it. I have plenty of time to worry about becoming beastly again once I've cut the fat.

 

Goal 1: StrongLifts 5x5 - Focus on Form

 

I deloaded 10% and will continue the program from there. I will take this time to focus on form, particularly on my incredibly awkward deadlift. I will not add weight unless my form is sound. I will get some recordings of my lifts ASAP, whether I have to drag my wife to the gym or ask a random. I will also be adding EZ Bar Curls to the "A" days, because SL5x5 seems to neglect the gun rack somewhat.

 

Potential Stat Gain: +4 STR

 

Goal 2: HIIT the Ground Running

 

I found a HIIT Program on Bodybuilding.com that I like and can fit into this week and the challenge. This will supplement my dieting, but more importantly give me some much needed stamina. My cardio machine of choice will be the elliptical trainer, as I already have one at home and won't have to go to the gym if I don't want to. I will do this 3x/week.

 

Potential Stat Gain: +4 STA

 

Goal 3: IIFYM Cutting

 

With SL5x5 and HIIT, I will now be working out 6x/week. This results in the following calorie/macro goals for this week:

 

Calories: 2309kcal

Protein: 233g

Fat: 93g

Carbs: 135g

 

Hurray for more carbs. I will adjust these values weekly, following my Sunday weigh-ins.

 

Potential Stat Growth: +2 CON, +2 CHA

 

Life Goal: Sleep

 

I was originally going to do something related to work/career/finance, but I'll either save that for next time or work on it as a side goal on this battle log. For the challenge, I'm going to make sure that I get enough sleep to recover from lots of working out. I will be aiming to get a minimum of 8 hours of sleep per night. This generally means being asleep by 11:00 PM on weekdays. I'll need to stay away from my phone and start getting ready for bed at 10:00 to make this happen. I could see my wife being a problem here, as she plays on her iPad in bed past 11:00. I'll let her know what I'm doing and to respect my wishes. She can play with the sound off or go out into the living room. I will experiment with meditation and other methods of lulling myself to sleep quickly. To track this, I will create a sleep log in my challenge spreadsheet, where I will not only record the hours slept, but also what I did before bed, how I felt when I woke up, if I dreamed, if I woke up in the middle of the night etc.

 

Potential Stat Growth: +3 WIS

[Super Destroyer]

Looks good.  Now go post this in the challenge thread so I can follow!    (We have VERY similar goals this time)

[INSAIYAN]

Challenge #3 is up and running (check the sig). I will be recording my workouts there until it's over. I may discuss additional life goals here, but this challenge is going to keep me very busy.

[INSAIYAN]

New Life Goal: Breaking Up with Mary Jane

 

Soda, booze, cigarettes - I've been able to successfully temper or kick these vices. The time has come to officially kick weed to the curb. Not only has it negatively impacted my workouts twice due to compromised cardio, but I want to get back on the job searching horse.  That is all for now.

[INSAIYAN]

Tuesday, June 17, 2014 - Breaking Up Is Hard to Do... And a Possible Lead on a New Job

 

Except for when I was in San Diego this weekend, I've been smoking at least once daily. Lately I have been smoking before going into work. I have my own office and nobody bothers me in the morning. I've mostly been using it to get me to sleep and as a way to calm me down in the morning at the job that I do not like.

 

Coincidentally, a contact through my wife works for a contract demolition company. He is involved in the hiring process and is in good with the owner. She told him that I had an aerospace engineering degree from a top school, and that I have 4 years of experience writing proposals for bids in both the aerospace and security industries.  He told her that I should send him my resume. Score!

 

Now on to the topic of weed and exercise... Yesterday was the third time in a row that I was unable to complete a 5x5 of Squat @ 315lbs. I was able to move the weight, just not for that many reps. I was tiring out a lot easier. Now the other thing to consider is that I changed my macros and am now eating about 340 calories less than before. My lungs didn't feel on fire, I just got tired more easily. On Bench, Pendlay Row, Push Press, and EZ Bar Curls, I had no such exhaustion problems. I will see what happens as I quit cold turkey due to the prospect of a job and the almost certainty that they will drug test.

[INSAIYAN]

Tuesday, July 1, 2014 - Brainstorming Goals

 

I'm just going to jot down some ideas for goals for the next challenge. I plan to continue the journey to 200lbs.

 

UpperBody 5x5 - Not going to mess up my knee. Only once it has completely healed will I get back to squats. This doesn't make me happy, but it's a necessary part of the journey.

 

Cutting - Do I keep cutting at a large deficit or start eating a little bit more for sanity's sake? Many factors to consider.

 

Mobility Training - At El Exorcisto's suggestion, I will be developing a hip and ankle mobility routine to aid in knee recovery.

 

HIIT - I'm enjoying this, and while I rarely make time for it, I will continue with it next challenge.

 

Life - Long List:

 

- Get more sleep - working on this in my current challenge

- Working harder at my current job

- Actively looking for a new job

- Quit smoking weed

- Do other active things besides go to the gym

- Figure out what I want to do before my mid 30s and work on a "5 year plan" of sorts.

- Become less addicted to Clash of Clans/Boom Beach or if I can't, stop playing.

- Acquire new life skills. I could learn a lot from my wife.

- Work on being a kinder and more rational person.

[INSAIYAN]

Monday, July 7, 2014 - Narrowing Down the Next Challenge and Sifting Through Life Goals

 

Main Quest: Continue the Journey Toward 200lbs

I can't attack full body strength with my knee the way that it is, so I'm going to focus on burning more fat.

 

Goal 1: UpperBody 5x5 or Something Better

My knee doesn't impact the UpperBody 5x5 routine that I developed. It's all of the upper body exercises from StrongLifts + Barbell Shrugs + EZ Bar Curls in one workout. I'll poke around the training yard and power lifting forums to see if someone can help me develop something better. +4 STR

 

Goal 2: HIIT

I will continue the HIIT program that I began. I will have maxed out on the program from BodyBuilding.com by the end of the challenge, but since it is HIIT, I don't want to increase the duration. I will scale up the resistance level on the elliptical trainer as the weeks progress. +4 STA

 

Goal 3: Cutting - Calorie Counting Method

I will continue to eat at a steep deficit - probably around the 1750kcal that I've been doing. I will really need to rein in the cheat meals this time. +2 CON +2 CHA

 

Goal 4: Hip/Ankle Mobility Routine

This needs to be researched, but is intended to help with my knee recovery. +3 DEX

 

Revisiting Life Goals

- Get more sleep - working on this in my current challenge with mixed success

- Working harder at my current job - I just won a major contract, so my superior will be off my ass for the foreseeable future.

- Actively looking for a new job - need to jump start this effort

- Quit smoking weed - struggling with this hard. I almost want to make this one of the challenge goals.

- Do other active things besides go to the gym - I need to find some activity that both my wife and I can do consistently.

- Figure out what I want to do before my mid 30s and work on a "5 year plan" of sorts. - not quite ready for this one.

- Become less addicted to Clash of Clans/Boom Beach or if I can't, stop playing. - I can do something about this now. I've been less active.

- Acquire new life skills. I could learn a lot from my wife. - Do new and different things and ask my wife specifically to teach me her most useful skills.

- Work on being a kinder and more rational person. - Therapy perhaps?

 

Time to get back to focusing on the current challenge.

[INSAIYAN]

Sunday, July 13, 2014 - Challenge 4 Begins Taking Form

 

I spent some time this weekend sifting through my goals and thinking about the next challenge. I won't be able to squat or deadlift and the HIIT is starting to cause the popping noises again.

 

Main Quest: Continue the Journey to 200lbs

 

Goal 1: UpperBody 3x5 - 3x/week

 

Bench Press 3x5

Pendlay Row 3x5

Shrug 5x5

Overhead Press 3x5

EZ Bar Curl 5x5

 

I'm starting to stall and while I've deloaded once, I don't want to deload again while cutting. This will cut down on my time spent in the gym as well. Shrugs and curls stay at 5x5, because they are accessory. Shrugs help keep my back and grip strong for when I start deadlifting again. The curls are purely for enjoyment and vanity. I'll probably post this for review in the programming section tomorrow.

+4 STR

 

Goal 2: Hip/Ankle Mobility Routine

Not sure exactly what I'm doing here yet. The date for the Dr.'s appointment had to be pushed back, but I will research/ask for help developing a routine.

+3 DEX

 

Goal 3: Cutting - Calorie Counting Method

I will continue to eat at a steep deficit - around the 1750kcal that I was doing up until recently. I will really need to rein in the cheat meals this time.

+2 CON +2 CHA

 

Life Goal: 6 Weeks Without Marijuana

The title of the goal is important, because I haven't decided if I'm quitting for good yet. I will see how much it improves my lifting endurance and mental clarity and weigh that against its benefits. This will also put me in a place to test clean for any potential preemployment tests.

+2 STA +2 WIS

[INSAIYAN]

Thursday, July 24, 2014 - Challenge 4 Changes Form

 

With my knee issue still undiagnosed (but progress slowly being made in that direction), I have decided to do this challenge as a druid and focus on my mind and soul, in addition to what I can do for my body:

 

Main Quest: Develop/kick habits in order to bring my mind into a more peaceful place for sound decision making and planning. Additionally, I will strive to come as close to my 199.0lb weight goal as possible.

 

Goal 1. Tracking Calories and Protein for Fat Loss

 

Based off an analysis of the last challenge's data, I will be using the following Calorie limit and protein goal:

 

Calories - 1700kcal

Protein - 150g

 

Success here will be evaluated as a function of days tracked/total days in challenge or weight lost/20lbs, whichever is larger.

 

Potential Stat Gain: +2 CON, +2 CHA

 

Goal 2. Walking

The elliptical trainer was starting to hurt my knee, but walking around my relatively flat neighborhood does not. Here is the plan I devised:

 

Walking 3x/week

Challenge Week 1: 30min/session

Challenge Week 2: 45min/session

Challenge Weeks 3-6: 60min/session

 

I will use this as a time to calm my mind and enjoy the outdoors when I am alone and on the times my wife joins me, I will enjoy her company.

 

Success here will be evaluated as a function of walks completed/total possible walks

 

Potential Stat Gain: +3 STA

 

Goal 3. Meditation

I want to make time for meditation daily. I am excitable, easy to anger, stress prone, and welcome/sometimes seek out conflict. I want to change this because it is having a negative impact on how I feel, how I interact with my wife, how I interact with others in general, and my career. A part of this goal will be to discover effective methods for meditating.

 

Starting out, I want to meditate for at least 20 minutes/day after work. I may throw in a morning session if I'm feeling adventurous later.

 

I will log my progress in terms of the following:

• Progress made in handling my own emotions
• Progress made in my interactions with my wife
• Progress made in my interactions with others
• Progress made in how I view and handle career related tasks and incidents
• Progress made in how I view and handle life chores and errands

For each day, I will be graded on whether or not I completed the meditation(s), and if I made notes on my reflections.

 

Potential Stat Gain: +4 WIS

 

Goal 3. Tapering off of Marijuana

It's like my first challenge, but instead of soda, it's weed! I find that the leaf slows my mind and stifles my personality. It's great for relaxing and gaming, but not for my career, most social interactions, and productivity.

 

I don't quite have the taper program figured out yet. I've got a few days.

 

Potential Stat Gain: +4 WIS

[INSAIYAN]

Druid Challenge Post is Live. Check the Sig.

[INSAIYAN]

Thursday, August 14th, 2014

 

I've grown a year older since my last post here. 27, you are going to be the best year I've ever had - bolded because I'm making this my motto.

 

I had a great time with friends, family, and my wife. My in-laws got me Bravely Default, a game that I've been meaning to play for a while. If you liked the older Final Fantasies, particuarly V, you'll love this.

 

I dropped out of the challenge. I've been smoking a lot of marijuana and have been very lazy. I haven't counted calories, though luckily from my other challenges, I have an idea of how much I'm eating so I'm not ballooning up again. I was 218 and some change this morning, so I'm a little less than I was at the conclusion of the last challenge and my weight as sprung back from being dehydrated from the stomach bug.

 

Plain and simple, I need to stop smoking. It saps my energy, motivation, and intellect. It's like casting a major debuff on myself. It helps with anxiety, makes food, video games and numerous other activities more enjoyable - but I'm starting to see that the negatives outway the positives for me. I want to be motivated. I want to find a new employer. I want more energy and I want my lungs to clean up.

 

When I was hitting the weights, I didn't smoke nearly as much as I do now. I haven't been to the gym in weeks and I'm hungry to return. Luckily, I finally have my appointment with the othopedist this afternoon, so I could be in the gym sooner than I expect *crosses fingers*.

 

So there's weed and then there's getting back to counting calories.

 

I will do some calculations later in order determine calorie and protein goals. Calorie and protein counting will commence this Monday, August 18. I'm being taken to a Dodgers game this weekend as a belated birthday party, so I'm definitely capitalizing on the free beer and dogs.

 

At the moment - those two goals are solidified. A fitness or physical therapy goal will likely be added after the appointment today.

 

I'm feeling good about this.

[INSAIYAN]

Friday, August 15th, 2014

 

I went to the orthopedist yesterday and after an extremely uneventful exam (good thing I guess, the injury appears to be extremely minor now), he gave me a referral to a physical therapist. I should be hearing more on that mid next week.

 

I have been thinking more on my personal challenge and have almost finalized my goals. I can't be specific with a physical therapy goal, other than I will do the routine.
 

Goal 1 - Calories and Protein

Calorie Goal: 1750kcal

Protein Goal: 160g

 

Goal 2 - Weed Taper

Start off by not medicating before work. Once my current supply is gone, do not resupply.

 

Goal 3 - Walking 3x/week

30 minute walks around my neighborhood.

 

Goal 4 - Daily Meditation

Begin with 5 minute breathing exercises before bed. Progress from there.

 

Goal 5 - Physical Therapy

TBD

 

My intention is for the challenge to take as long as necessary inorder for me to build strong habits (and... break one). I don't want to feel constrained by the 6 week structure, especially since I have no idea what's in store for me with PT.

 

Once this challenge is complete, I plan to retry my druid challenge in order to work on my mind and balance in my life before rejoining the warriors to continue my quest for power.

[INSAIYAN]

Monday, September 8, 2014

 

It's almost been a month since I last updated. I withdrew from the previous challenge due to the difficulty of finding time to get to the physical therapist mostly due to the fact that work was extremely hectic. My wife's work schedule was busy as well, so that combined with my injury saw me out of the gym and not eating that well. On the plus side, I've all but weened myself off of marijuana. I will be all out by the start of the next challenge and ready to go cold turkey. This allows me more space to focus on other goals. I've signed up for Darwin's Demon's 20lb challenge. I haven't stepped on a scale in weeks, but more likely than not I gained back some of the 20lbs lost last time. I will be getting back in the gym, but not engaging my knee directly until I see the PT. I foresee a lot of pressing in the immediate future. During aborted Challenge 4.0, my goals were more in line with the druids. This time I'm coming home. Here is the first draft of Challenge 4.1:

 

Goal 1 - Counting Calories and Protein

Calorie Goal: 1750kcal

Protein Goal: 180g

 

Eating in a deficit, while getting plenty of protein at approximately 0.73g-protein/lb-body weight.

I will track my success by means of two methods: total days logged/total days possible and the percentage of the 20lb weight loss goal that I achieve. Whatever score is higher will determine my grade.

 

Total Possible Stat Gain: +2 CON, +2 CHA

 

Goal 2 - Lifting

I will lift 3x/week. I still need to iron out my program, but it will probably look similar to the UpperBody 5x5 that I had done previously. After receiving input from the PT, the routine will almost certainly alter. All of the lifts that I have done previously will be deloaded by at least 10%.

 

Program TBD

 

Total Possible Stat Gain: +4 STR

 

Goal 3 - Sleep 8 hours/night

This one is a simple rule, but a hard one to follow. I need to be in bed by 10:00PM with all electronics off. Mobile games at my bedside make this a challenge. I then need to fall asleep within the hour. I need to wake up at 7:00AM for work, so that will give me the hours I need. This will help me recover from my workouts, give me the energy I need for work, and combined with the recent purging of weed, give me an overall higher energy level.

 

Total Possible Stat Gain: +2 CON

 

Goal 4 - Job Search

Week 1 - Tweak my Resume

All Other Weeks - Apply to at least 3 jobs

 

This will be rated on completion, with a different stat gain, depending on whether I land a job or not:

 

Total Possible Stat Gain - Job Acquired: +2 WIS, +2 CHA - All Points Gained if Job Acquired

Total Possible Stat Gain - No Offer: +4 WIS - Score based on 3 job/week criteria.