WideEyedFox

Cannot believe it's the 21st... Since the 9th my diet has been a garbage carb fest, then Friday 18th I went and slept through my alarm and missed my gym session. Today's session was a wash out after I messed up my breakfast choice and could only manage a third of it before going dizzy and feeling sick. Grrrr Problems at home have not helped. Lots of stress, lack of sleep, water and a real craving for crap food during the day. Sounds lame as I write it, no real excuse, but that's how it feels. Enough of the woe is me, now the good points. I've not stopped training 3 days a week. Generally feeling a lot fitter, stronger and thinner, even after days of eating crap. My weights/reps are improving and my shape is changing. I think I need some healthy carbs in my diet somewhere. I go 3, 4 or 5 days of good eating, then get a massive craving for carbs (bread, crisps, cereal etc.) I also think I need to be doing something in my off days. I seem to keep my focus better on the days I keep active.

Ran off the rails food wise tonight - crusty white bread in the house & I had a massive carb craving. I think the cause was because I'd not prepared anything for when I got home from work, so was on chomp-auto-pilot. Cannot un-eat it, so back on track tomorrow. Great workout this morning though. Day not a total blow out.

Brilliant, thanks both ;-)

I only posted my challenge thread the other day, but have been doing the Rookie NF workouts for 3 weeks now, and lurking on the community for a week. In terms of progress, I feel totally fantastic. My notes show an improvement in terms of weights I am lifting now, as well as how I feel afterwards (I used to have the odd "2F4C" note, which was code for Too F'd For Cardio!). I'm even loving the muscle shakes afterwards ! Reading up on Paleo has made me look at my diet closer and really pay attention to what I am eating. I'm not some dedicated Paleo eater, but I definitely see and feel the benefits of moving my diet in that direction. Weight is an interesting one. My weight and measurements at the weekend match almost exactly my stats back in March, except I was 14lbs lighter in March. If I go back to December last year when I weighed the same as I do now (201Lbs) I was roughly 2" bigger on my waist, hips, and legs back then. Getting up at 0500 to get to the gym for 0600 is proving more motivating than I thought - but that could change when I have to star de-icing the car before I leave! Next 3 weeks? BRING IT ON!

Many thanks for the replies - extra weight it is ;-) I'll drop the weights down on the deload weeks. I'm a guy by the way - by "big" I suppose I mean more muscle bound, losing some flexibility. I see a few people at the gym who seem to have this permanent hunch with arms never straight look about them. I'm after more of a toned result. Off to the gym now, it's 05:43 here.

Slowly raises hand... quick question regarding upping the weight, upping the reps or upping the sets? I'm going through the Beginner workout, A and B, and starting to mix in the Recruit workout with super-sets and 3x sets. I don't want to get "big", but if there are 3 sets (for example) of 15 reps, and I manage them OK with a set weight, am I better off upping the weight to give a 15/12/8 reps result, or better upping the reps to say 25/20/15? Or just another another set or two? I usually try and work to to exhaustion so I know I'm not slacking ;-) Target wise, I don't want to get big. just strong, fit and healthy (probably Rangers style).

Bit of an update based on progress so far. 3 times a week (Mon, Wed, Fri), done 4 weeks so far. Beginner Workout A Squats : 2x 20 @ 40Kg (started 2x15 @20Kg) Push-Ups : 2x 20 (started 2x 12) Step-Ups : 2x 15 @ 16Kg Dumbbells (started 2x10, no weights) Dumbbell Row : 2x 20 @ 16Kg Dumbbells (started 2x15 @ 15Kg) Hip Raises : 2x 20 (started 2x15) Plank : 2x 30sec (started 2x20sec) Cardio : 5-10 minutes (started 3-5 mins) Beginner Workout B Straight Leg Deadlift : 2x 25 @ 40Kg (started 2x15 @ 20Kg) Overhead DB Press : 2x 15 @ 8Kg (started 2x10 @ 8Kg) Back Lunges : 2x 15 @ 15Kg (started 2x15 @ 12Kg) Dumbbell Row : 2x 20 @ 16Kg (started 2x15 @ 14Kg) Bird Dog : 2x 15 (started 2x 10) Cardio : 5-10 minutes (started 3-5 mins)

Cheers Hung Gar Ninja. Interestingly, I've just looked at my measurements, and I was almost the same size (Thighs were 19") back in March, but I was 14lbs lighter back then. Yet being at the gym for the last 5 weeks & eating better I feel a lot thinner/fitter!!

Main Quest At a gym, not too far far away take one heap of junk body piloted by a scruffy looking nerve hurter and along with the rebellion go and conquer the evil Darth Muffingut, leader of the Inactive Empire. Battle will commence three episodes a week. These episodes will not be glossy computer generated attempts, but made up of sweat, determination and true creativity. Many temptations and distractions will be present along the way, but they cannot be allowed to win, as that is the path to the Dark Side. There is no room for fear, as fear leads to anger. Anger leads hate. Hate leads to scoffing. Important Missions Before jumping to light speed... 1 Stop off at Kashyyyk & build Wookie strength for "at least 1 proper pull up" (not chin up) 2 Jettison unwanted cargo by losing weight and at least 1 inch from waist. 3 Stay on target by finishing Level 2 "Recruit" Workout Jedi Training (Life Quests) Finish training this Padawan must. many exams await. Get trough 1st Apple certification book (888 Pages) Get more sleep! Asleep before midnight. 11pm if working out the next day. Smile More. Nourishment Objectives (Diet Quest) To cut out the snacking on garbage. Eat more real food, make better choices & actually think about what I'm eating. Feel The Force (Motivation) My younglings. Set a good example for them. Lead as the person I'd like to follow. Do, or do not. There is no try. Data Log Entry Date: October 6th 2013 Weight: 205Lbs Waist: 37" Hips: 39" Chest: 41" Bicep: 12.5" Thigh: 21" Calves: 17"

Thanks Calli. I just need pick a guild and get signed up for the next challenge

Hi to everyone on NF, and a very big Well Done to Steve & everyone involved in putting it together. Me, I'm a 40 year old single father of 2 great kids. I'm a bonafide Nerd IT Manager, love tech, Science Fiction, and comedy films. I've trained in Muay Thai to assistant instructor level up until dislocating my right knee 6 years ago (imagine toes pointing up, me face down kind of dislocation). That split the ligaments in my knee which slowed me down. I also have L3 and L4 vertebrae in my spine fused together, have quite a few brakes to my X-Ray history and suffer with asthma. Long story short - doctors said due to my serious asthma condition as a kid I'd best not do too much, may not see 30 and would probably not have a family due to the medication they'd pumped in to me to keep me alive. So I made the decision to do what I wanted, and threw myself at everything I could to prove them wrong. Asthma under control, now 40, 2 kids. Way-to-go Doc ;-) My recent fitness confession went something like this... Me: Forgive me Father, for I have not gym'd Priest: How long has it been since your last gym-session my son? Me: 21 years Father Priest: Jesus Cri...! *ahem* I mean, that's a long time my son, what happened? Me: Well through college I would train 4-5 times a week. Then came University, girls, work, a house, a wife, kids and before I knew what had happened I was 40 ! Priest: You'd better get your lazy 40-year old ass over to Nerd Fitness. So, one Saturday I pulled up outside my local gym, and sat in the car. At that point my 11 year old son looked at me and asked why we'd not got out of the car. I explained my apprehension, and he replied with what I keep telling him... "There will be no change, without change". So in we went. A couple of weeks in (3 sessions a week) and to be honest I could tell I was not working my body hard enough, and I hate wasting my time. A colleague at work gave me 2 print outs labelled "Novice" and "Recruit". After doing session A of recruit I was wrecked afterwards, but with a big grin, I was hooked. I had to find out more. Generally I'm OK with my body, except for the spare tyre, muffin top that is the result of poor food choices and lack of exercise. I've done a few diets over the years, but always ended back where I started. 5' 6" 200Lbs. Goals? Lose the tyre, get fit but not "big" (don't want to ruin my golf game!) Target weight? None. Whatever my body needs to be to achieve my goal. Diet? Reading up on Paleo, already to about 50-60%, but cutting down/out the garbage Exercise? 3x 90 minute gym sessions a week (0600-0730) plus some light activities on the off days. So that's me in a nutshell. Actually, me in a nutshell would be "How the hell did I get in here?!? I'm allergic to nuts!!" I'm from the UK, land of tea and scones... Hmm scones... And now I'm waffling.... Hmmm waffles. Train Hard. Fight Easy. Smile More.