carbs5008

Starting weight 180 1. Focus on running and swimming for cardio. Had to take a break from running for the last 2 weeks due to knee pain and I was running 6.5 mph for 30 mins which translated to about 3.2 miles. Goal is to do double cardio this summer. Swimming 30-45 mins in morning before work and running after work. I would like to increase my distance and stamina to be able to run 5 miles in one go at a pace of at least 5.5 mph by end of challenge. [sTA + 4] 2. Weight down to 170 lb. In order to accomplish this: 80% paleo with focus on carb intake to below 150 gm/day (ideally 100 or less), protein intake to 100 gm/day with calories at or below 1500 calories. This is all within my safe basal metabolic rate. One indulge meal per week but within the confines of my daily caloric intake. [CON +2] 3. Workout: dumbbell division rank one 3 day split adjusted a tad. [sTR +4] [sTA +2] A: Bent over row 5x5 35lb Bench press 5x4 35lb Pull ups max x 3 @ 18 Push ups max x 2 Side plank max time x 2 B: Shoulder press 5x5 25lb Skull crushers 5x5 15 lb Curls 5x5 20 lb Squats 10lb 5x5 One leg deadlift 20lb 10x5 Planks max time x 3 C: Bent over row 5x3 35lb Bench press 30lb 5x3 Pull ups 5x5 @ 18 Push ups max x 3 Side planks max time x 2 D: Shoulder press 5x5 25 lb Curls 5x5 20 lb squats 20lb 5x5 One leg deadlift 20lb 10x5 planks max time x 3 Core workout on off days:x 2 sets 10 straight leg raises 10 Supermans 10 lunges 30 sec push up planks 30 sec wall sit 30 sec Russian twists 20 squats Stretch then go RUN! 4. Continue with wedding savings add $3000 to fund [WIS +3] I know this is similar to my last challenge and I wanted to change it up but due to some injuries i had to slack off on lifting for 3 weeks. So now I would like to gain all 15 points on this challenge.

Total 13.75: So close. But with the injury I've had I'll take it.

Soooooo today I did 3 miles in 30 mintues! Can't wait for May 15th when I can start achieving some weight lifting goals again.

So I got word I can resume lifting may 15th. Which pretty much blows for my upper body work. Apparently I tore the knsertion point of a muscle near my elbow. The hardest part will be actually forcing myself to take time off. So for the remainder of the challenge I'm going to focus on leg strength and getting better at my running. Distance, tempo and sprints will be my new focus. And I've increased my protein intake to greater than 100gms per day so I don't lose any muscle, hopefully.

Damn it. I have have golfer's elbow (ulnar nerve injury). Now I have to take a week off of upper body workouts. The tingling in my pinky and ring finger started 2 days ago and I thought I just pulled something but it hasn't gone away with rest ice and NSAIDs so now a week off. What sucks most is I can't even do push ups. The doc said to lay off any upper body workouts. So my plan for this week is to focus on legs and incorporate some HIIT on the days I would have normally done arms. Ay ideas about HIIT protocols? From what I've read it seems like 8 sets of 20 second all out sprints with 10 second rests. Does that sound right?

I had a similar concern when switching over to paleo. Try spaghetti squash cause with shrimp or meatballs it really does taste like al dente pasta. Oh and my absolute favorite is mashed cauliflower. Everyone in my office likes it even those who hate cauliflower. Steam cauliflower, place in blender with garlic, either coconut oil or grassfed butter and salt and pepper. Blend. Tastes and has the consistency of mashed potatoes. Try sweet potatoes too in place of white potatoes.

That's awesome!

So an incredible thing dawned on me today. In January I had made a goal of running 2 miles in 20 minutes. I couldn't get anywhere close to that. I think I got up to 1.5 miles in 20 minutes. Today and for the last couple of weeks I've been running 2.5 miles in 25:30 minutes on my off days and running 1.5 miles on lifting days. I run everyday. I'm going to day that again for effect (possibly affect) I run everyday. I just turned 31 this week and I don't think I've ever been healthier even in high school when I was small and played sports. I can't thank this website and community enough for consolidating so much health and fitness information into one place.

Starting weight 193 1. Weight down to 183 with pants size 14 or 16 depending on comfort level of fit. [CON +1] 2. 80% paleo with focus on carb intake to below 160gm/day, protein intake to 100gm/day with calories at or below 1500 calories. This is all within my safe basal metabolic rate. One indulge meal per week but within the confines of my daily caloric intake. [CON +2] 3. Workout: dumbbell division rank one 3 day split adjusted a tad. [sTR +4] [sTA +4] Run 2.5 miles and do core workout on rest days Run 1.5 miles at end of strength days Current speed is 5.8 mph ultimate goal is 6mph A: Push press 5x5 20lb Bent over row 5x5 40lb Bench press 5x3 35lb Dips 5x5 assisted @ 16 Pull ups max x 3 @ 18 Push ups max x2 Side plank max time x 2 B: Shoulder press 5x5 25lb Curls 5x5 25 lb Squats 20lb 5x4 One leg deadlift 20lb 10x5 Planks max time x 3 C: Bent over row 5x3 40 lb Bench press 35lb 5x3 Dips 5x5 @ 16 Pull ups 5x5 @ 18 Push ups max x 3 Side planks max time x 2 D: Shoulder press 5x5 25 lb Curls 5x5 25 lb squats 20lb 5x5 One leg deadlift 20lb 10x5 planks max time x 3 Core workouton off days: 15-20 push ups 10 Supermans 10 lunges 30 sec push up planks 30 sec wall sit 30 sec Russian twists 20 squats Go run 1.5 miles 4. Continue with wedding savings add $3000 to fund [WIS +4]

I forgot: I did mini challenge #1 and earned STR +0.5 and STA +0.5

1. Down to 195 lb with comfortable fitting medium scrub pants. DONE down to 193. [CON +1] 2. Paleo 85%.DONE. [CON +2] 3. Workout plan: Gym 5 days a week at least, aiming for 6 days/week when schedule permits. Everyday cardio and alternate arms and legs strength training everyday. [sTA +4] [sTR +4] CARDIO: 30 mins walking at 10% incline at minimum speed 3.5 mph. I'm rehabbing from a knee injury so only run the last 2-5 mins of my 30 mins. Goal is to keep my heart rate at 80% max HR (152) but I shoot for 85-90% (161-170). If the knee acts up again during the challenge I will switch to pool workouts consisting of swimming laps 25 mins and aqua jogging for 25 mins. DONE: I've actually been running around 2.2 miles everyday in about 23-24 mins and walking 3mph at 13.5% incline to make it a well rounded 30 mins. STRENGTH: Dumbbells 4 sets of 8 (adding at least 5 lbs to each by end of challenge) DONE. Bench press 50 lb. 60lb Rows 25 lb 30 lb Standing military press 30 lb 40lb Curls 15 lb 20 lb Skull crushers 10 lb 12lb HIP STRENGTHENING EXERCISES: done as part of knee rehab. DONE. 4. $15,000 in savings [WIS +4] DONE. All of these things will be accomplished and I will earn all 15 points on this challenge. Yay I got all 15 of my points!

I normally run on a treadmill but yesterday I ran around a track at my local park and it was AWESOME. I ran my fastest mile ever and didn't feel as winded. Definetly going to have to do more park running during the next 6 week challenge.

Mini challenge#1 done. Now to start mini challenge #2. Short sum up: 1 lb from challenge goal weight, added 5 lbs to every lift except skull crusher (only up to 12lb), running 2 miles a day at 5.7 mph, almost at savings goal. I love these challenges so much I've been thinking about the next one. I bought the strength training guide so next challenge I'm going to do the dumbbell division rank 1 routine. And run 2.5 to 3 miles on the rest day.

Ouch I just finished the 50 push ups last week. This is gonna hurt. What must be done must be done.

Yeah so maybe my next challenge will require a goal of checking in more often. But for what I suck in "blogging" I'm totally making up for in accomplishing my goals. Weight 197 so almost to my goal of 195. Already wearing medium scrub pants. Yay! And I've increased my weights on all but my curls. I can do 1 set at 20lbs but then I can't seem to make my bicep bend after that. The 15lb dumbbell is super easy, however. So I have high hopes for completing that part of my challenge. The best news is that I've been kicking ass at running. 5.5 mph for 20 mins getting me to 2 miles. Everyday. Something old me would NEVER have been able to do much less imagine doing. My goal is 3 miles everyday or running for 30 mins non-stop. Since I still fight knee pain everyday I've been icing my knees, taking glucosamine and hoping that as I get lighter it will be easier on my knees. I've also added core exercises to my regimen. Mainly planks, superman's and Russian twists. Anyways, just checking in an now I'm gonna work on the mini challenge that was posted: 50 push ups.