Broba Fett

I'm by no means an expert, have only been lifting a couple months but I think when you get in there you'll find that 250 is going to be no problem for you deadlift-wise. You and I are the same height and when I started doing Starting Strength, I started my working sets on deadlift at around 250. And I haven't played a sport competitively since grade school. Now granted at that point I had 150lbs of fat on you and I have no idea what effect that would have on it. You may want to hit the gym before Monday and figure out what your baselines are so you can see if you're selling yourself short at 250.

Thanks! Don't really have any "real-life" rewards planned (outside of the benefits of the weight loss and such) but I'll probably be setting up the some grading criteria before monday and doing the whole attribute and leveling up thing that NF has going on here.

Challenge thread is here if anyone wants to follow along: http://rebellion.nerdfitness.com/index.php?/topic/39297-lift-it-lose-it/?view=getnewpost

Well at least you know you were squatting deep enough...

Looking forward to following you through the challenge. Do you have specific daily calorie/protein goals in mind? You gotta get that protein if you want to build muscle.

I have a feeling you're gonna kill it. I'm gonna follow along.

I started lifting with SS. I think you'll enjoy it. It can be very addicting. Good luck, I'll be following along.

Hello all. This will be my first challenge but I have been posting a daily battle log here for a little while now. A little about me: Short Version: Over the past year I've lost almost 100lbs. Feel free to skip to my goals. Long Version. I'm a 26 year old supervisor in a call center. My nerdy interests lie in tabletop gaming, xbox, comics, and Star Wars. On Oct 5th 2012 I weighed in at 500.5lbs during a doctor appointment. Over the course of the fall I cut back on soda and fast food and dropped down to 483lbs. It was at this weight that I found NF, bought the fitness guide, and started doing the first workout in my living room with a 20lb box of kitty litter as a dumbbell. I didn't stick with the fitness part long but the guide really opened my eyes diet-wise. It was the first time I felt like I had a basic understanding about how to lose. I switched things up often in both my exercise and diet over the course of the year. Diet-wise I rotated between very low cal, very low carb, and paleo. It would seem like I would see good results for about a month or so and then would plateau so I'd switch it up. A couple weeks ago, a fellow NFer helped me figure out my macros. It was a big change at first as I was eating so much more food but I've still lost. It's been awesome. This past Friday I weighed in at 404.8 On the exercise front I started with the NF fitness guide for a while but fell off the wagon when my wife and I moved in March. After moving, I started running. In fact, I ran my first 5k the week after July 4th. I tried to see about doing further endurance runs but whenever I get up over the 3 mi mark, I experience ankle pain (Even after spending beaucoup bucks on fancy running shoes) I got a gym membership in May and started doing Starting Strength. I fell off the wagon hard around my birthday (Late Aug) on both diet and exercise. I started back up late septemberish. A few weeks ago I switched over to following my macros and I recently discovered Jim Wendler's 5/3/1 so I switched to that yesterday. So that's where I'm at right now, 404.8lbs, starting a new lifting program, and a few weeks into following my macros. Now for the good stuff. Goals: Main Goal: Gain strength while losing body fat. Fitness goals: Lift 4x per week. MTThF Go for a long walk once per week. I was doing this for awhile but have failed to do so for a few weeks. Will usually be doing so on Weds which is my day off during the week. Hit my macros within +/-10g every day. This usually isn't a problem unless the wife and I decide to go out to dinner or someone is hosting us.Life Goal: No tardys at work. This is my only struggle professionally and I've struggled with it for a long time. Needs to change.So there you have it. Wish me luck! If I get my nerve up enough I'll try to post some pictures and such. Grading scales: Lift 4x per week (STR): 4x - A 3x - B 2x - C 1x - D 0x - F Walk (STA): 5 miles - A 4 miles - B 3 miles - C 2 miles - D 1/0 miles - F Hit within +10/-10 of my macros (CON): At least 6 days in a week - A 5 days - B 4 days - C 3 days - D 2 days or less - F Days without a tardy in a week (WIS): 5 days - A 4 days - B 3 days - C 2 days - D 1 day - F I will only be awarding myself a stat point if I get an A or B on that goal. C or below is a failure in my eyes.

I highly suggest you seek out the advice of Donar in the warrior section. One of his challenge goals is to help people with nutrition-related stuff. He helped me figure out my macros a few weeks ago and it's been awesome since. I'll be following along, good luck to you.

Following. Blogging is super fun. I had one for awhile based in outdoorsy type stuff. I got really immersed I highly suggest starting your blog on Blogger or Wordpress so you can get a basic site up and running and start producing the content you want to produce. Then when you get the web-nerd stuff down you can custom build a site and migrate your posts over. If you do it this way you can have a basic blog up and running in an hour or so. Think of it like a tutorial level.

Following. Your food descriptions officially have my mouth watering. That all sounds delicious.

Squat day. Working sets were: 125x5x1 145x5x1 165x7x1 Then backed down to 100x5x10, followed by BW lunges and leg press 405x5x10. By the time I got through the lunges it was a constant burn. The leg presses were... interesting. Got them done though. Tomorrow's long walk should be interesting. Shoulders and chest are ALIVE today. Minor problem: my scale at home broke. That's probably a blessing in disguise as I now can't check my weight every morning and stress out if it bumps up. I weighed in full clothes and having drank 1/3rd gal of water on two different scales at the gym. One of them was 398 and the other was 415, so we're probably somewhere in that range... Other minor problem: I have a biometric screening Thursday at 11:30. I'm supposed to fast for at least 9 hours before. My plan is to cheat a little and still do my BCAAs before/during my workout and then bring a baggie of protein powder to work to mix up and chug right after my screening. I wouldn't think that 80 cals of BCAAs would throw off my triglycerides or cholesterol much. I'm excited to see my results next month. Plan for tomorrow (day off) is to get some major sleep in and then do my long walk. It's been a few weeks. Shooting for at least 5 miles. Hope everyone has an awesome day.

Btw, shoulders are feeling it right about now. Glad I didn't second guess the weight.

It's this stuff: http://www.amazon.com/gp/aw/d/B000P0ZSHA/ref=ya_aw_oh_pit Tried to find a good value and something that would last awhile as it is not unusual for me to have 3 to 4 servings per day to hit that PRO

Definitely the start I needed this week.

Day 1 of 5/3/1 is in the books here if anyone wants to follow along.

Day One of 5/3/1 is in the books and it was a success. Bench day today. My working sets went like this: 100x5x1 115x5x1 130x14x1 (!!!) I'm doing the Boring But Big version of 5/3/1 so my assistance work was to drop the weight to 75 and do 5 sets of 10. Felt strong through all of it. Then I went and tried out the assisted pull-up machine. I maxed out the counter-weight at 220lbs and managed to do 2 pullups! That may seem pathetic but I've never done a pullup period, assisted or not. So I'm stoked. I then went and did 3 sets each of pulldowns in back and in front at 200lbs. That got my shoulders and back burning. Observations: I wanted to make sure I was doing things correctly so I read up on proper form for bench. Turns out I had my hands roughly 3-4 inches wide on either side. I attribute that as part of the reason why I was able to push out 14 reps at 130, which pushes my estimated 1RM to 190 from 170 before. I was wondering if I was using too light of a weight until I got to the end of the 3rd set of assistance work. It really started burning the last few reps of the last couple sets. But I guess thats the point, let you get as many reps out on your working sets and then use the assistance work to get volume. I cannot say how awesome it felt to get those two assisted pullups in. My workout was quick! I'd gotten used to 90ish min workouts doing Starting Strength. 3 exercises is a snap. My new protein powder tastes like hot chocolate when mixed with warm water. Ehhhxcellent. Doing the assistance work tomorrow on squat day is going to be a pain in the ass. I think my wife is actually getting interested in calorie counting and getting healther. Woohoo!Time to get ready for work. I already have my macros planned for the day and should be 3-5g over on each by bedtime. Hope everyone has an awesome day.

Thanks! Yeah, I'm not planning on doing that again anytime soon... Just needed to estimate my 1RMs so I could start 5/3/1 on Monday. Planning on doing a whole lot of nothing tonight and tomorrow so I'm totally fresh going into the week.

Thanks! It is truly amazing to me that I can be eating this much and losing weight.

Woohoo! Congrats! I'm starting 5/3/1 on Monday, I'm pretty stoked.

Hope you have an awesome weekend Ash!

Hope you feel better man.

That is mega awesome. Congratulations!

Thanks Ash. Ankle feeling better at all?

Silver lining, right? Congrats on the PR.