r7rok

So another day done and dusted. Quest 1 - 2L of water consumed - This went so much better today, I finally went and picked up a water bottle and despite being much busier than what I was at work yesterday I had 2L done for 3pm and have continued it on since, no fizzy drinks since sunday either. Quest 2 - Healthy eating - Again much better today continued and ate clean all day, chilli for lunch and chicken with peanut sauce for dinner. Quest 3 - Exercise day of rest as leg still sore from yesterday. Feeling much better in myself already and glad to be getting back to normal.

So another day over and it went ok. Water Intake slightly behind for the day, really busy at work today and found it hard to get consumption in, bought a 650ml water bottle today and that should really help me. Food - Much better, no processed food at all today and had my prepped chilli for lunch today which was superb. Exercise - Did some Carpet bowls for 2 hours tonight - that was really sore on my leg and might have to rethink the gym at least initally. As for motivation to get back into it, always from the very start I just wanted to do better for myself and be the person I know I can and should be rather as what I am just now. I obviously ran into a major setback but ready to hit the ground running again.

So days 2 and 3 done and things definitely starting to take shape. Day 2 - Water intake good and on track. Clean eating achieved all day and no junk No Physical Exercise as such but rearranged furniture in the bedroom and more than has been done in a while. Day 3 - Well on track to drink over 3L of Water today Clean eating went well mostly, went away to do some busywork at work and came back to my desk and their was a slice of cake cut for me, hard to say no No Gym exercise but went to play some carpet bowls for a few hours and is much more movement that I have been used to Spent tonight prepping a big pot of chilli and that gives me some high protein low carb lunch for a few days. Definitely feeling the benefit already and it's only 3 days down.

So that's the first day been and passed and it was a mixed bag to be truthful. Quest 1 - 2L of Water. For first time in a while this was a tick in the box. Long may this continue. Quest 2 - eating clean. Big fail. Not my own doing my Mrs went out for a bit and came back with a pizza. Could have refused to eat it but that would be a waste of money. Going to meal prep today so I am better organised for this. Quest 3 - Exercise. Nothing doing for exercise but early in the week yet

Hey Rebels - Long time no see! I found this community at the start of the year and was a great help in getting me moving and active and as part of it all I was doing really well, losing weight, feeling more active, eating better, and generally getting stuff done. Then after my first couple of sucessful challenges I really got derailed quite a bit by a leg injury which was initially thought to be calcified muscle tissue as a result of a tear in my quad muscle. Buuuuuut, after X-ray, MRI, and meetings with orthopaedic surgeons it turned out that I did not infact have calcified tissue. I had a bone tumour on my femur. This pretty much stopped me dead in my tracks. I didn't want to exercise just for fear of doing my body harm, healthy eating went out the window, pretty much all of my hard work I had put in stopped overnight. Mostly through fear. Whilst the chance was low the whole prospect of the Big C was looming over my head the whole time, and to tell you the truth. I was absolutely terrified and scared. I can now report that I have had succesful surgery 10 weeks ago to remove the tumour, thankfully surgeons dont think there was anything cancerous but the pathology is to confirm, whilst there was some complications post surgery I'm now through the worst of it. After such a long time feeling sorry for myself I really want to start to kickstart everything again and continue with the goals that I was doing so well to work towards and reverse the slide over the last few months. On to the goals. I want to start slow and break myself in gently as I don't want to go from 0 - 100 after such a period of inactivity and then burn myself out in super quick time. Goal 1 - Water Consumption - Drink 2L Water Daily - First thing I want to rectify is my water consumption. This was something that was nailed on and I was easily drinking 2 plus litres of water daily. This has turned into drinking water never. Sometimes not drinking at all to the evening and those drinks being of the fizzy and sugary variety. This has led me to being run down, dehydrated and generally feeling shitty. Goal 2 - Return of Proper Nutrition - Eat Clean daily - No Takeways. Again something that was going very well prior to my health issues was meal prep, planning well ahead and fueling my body correctly - this has turned to eating takeout several times a week. There was a week a few weeks ago where I had actually run out of takeout cuisine to eat because I'd had them all. This needs to stop quickly. I may shift this into going back to MFP and logging cals but first and foremost I want to just tackle the takeways and snack food first before I worry about my macros. Goal 3 - Exercise - Weighlift or Cardio 2x Per Week - I will need to see how this goes. I do not know what my body is capable of as the last time I lifted anything was in October. I will play by hear but generally speaking I want to just make sure I'm doing something that I can manage that isnt me sitting on my backside playing WoW and eating junk. I'll try and log daily and touch in with other people's challenge as genuinely this community has helped me so much. I just had such a shock and reverted to being what I was before all my hard work started. The Fun Starts Tomorrow - Onwards and Upwards Rebels. Rok Out!

Been a few shitty days. Less said the better. Back to normality tomorrow.

aaaaaaaand on today. Quest 1 - As was working out yesterday today was a planned rest day, so I rested Quest 2 - FOOD - 1777 cals for the day. Good show. Quest 3 - 6hrs 54 mins - Close enough. Knee a bit sore today after walking alot and working out yesterday, but had the day off so had plenty of time to chill out

Double post incoming! Yesterday was a good day Quest 1 - Workout 3x per week, second workout of the week done, continuation of strong lifts. Exercises were as follows 5 x 5 Squat 50KG 5 x 5 BP 30KG 5 x 5 BBR 37.5KG Quest 2 - Log all the food, eat less than 2k cals - 1800 cals. 140g protein. Win! Quest 3 - Sleep- 6hrs 42 mins, a shade under the 7, but no headache yesterday so that's a plus (i think)

So another day done and dusted Quest 1 - workout 3x per week - rest day today, back to gym tomorrow at 6am. Quest 2 - log food, aim for under 2k cals, 1830 logged for the day. 170g protein. Win Quest 3 - Sleep for 7 hours - Only managed 6 and a half, finding it a real struggle to get to bed early enough. Still feel refreshed every morning though and any sleep past this was causing me to have migraines.

So another day over and it was much more like how I want it to be. Quest 1 - Workout 3x per week, first workout completed and it went as follows. Squat 47.5KG 5 x 5 OHP 25KG 5 x 5 DL 50kg 5 x 5 Finished with 20 min incline walk on the treadmill Quest 2 - Log food - under 2k cals - Much better day with this today, no planned meals out or family events - 1400 total cals for the day Quest 3 - Sleep for 7 hours - Had a poor nights sleep, only managed 5hrs 52 mins.

Finished typing too early above..... anyways. staffing at work has continued to be cut to the bone, and as one of the others is off on annual leave, I can't leave the building for more than 15 mins, for when the next person starts their lunch too allow enough staff in the building for security purposes Goal 2 - Food - Another bad day on the food front, going well until dinner time once more, was my sister-in-laws birthday today so my other half invited all her side of the family over and put on a massive spread of various items, nothing unhealthy, but portion quantity was too large. Felt horrible afterwards and only starting to feel better now, hopefully should see no more reasons for indulgence in the coming weeks. Quest 3 - Sleep - 6hrs 36 mins, below my 7, but woke up feeling fresh and didn't wake up with a migraine so a bonus too! Back to the gym tomorrow and back on track food wise!

So another day over and time to call it a day Quest 1 - Workout 3x per week - planned rest day today so no workout done, I do like to go a walk for a mile or so on my lunch hour, mainly to get some fresh air but also to get some exercise in after sitting behind a desk for the whole day. BUT......

So another day done, lovely day in the sunshine and went out for a nice walk with the family amongst other things. Quest 1 - Workout 3x per week - Workout done today managing my 3 workouts for the week, had a bad migraine this morning, think it was due to oversleeping, if I have more than 8 hours sleep I always wake up with one. Powered through and continue my stronglifts nonetheless, workout was as follows BP - 27.5KG 5 x 5 BBR 35KG 5 x 5 Squat - 45KG 5 x 5 Went to try some cardio but head was pounding and I felt really shitty so gave it a miss. Quest 2 - Food - Another bad day, Mother in law phoned to say she was taking us out for dinner and she was paying for the lot, her treat, who was I to say no? Moving swiftly on Quest 3 - Sleep for more than 7 hours - Managed 8hr 22mins, according to my sleep tracker on fitbit, I also slept like a log, but woke up with a massive headache, will need to monitor this, but as I mentioned, more sleep really does seem to give me bad start to the day. Overall first week went really well, Achieved my workout goal and was overall very active, Food was mainly pretty well under control, snacking was kept to a minimum, but there were two occasions of cheat meals and would rather that was one or none. Sleep also went very well. Managed to see downwards movement on the scales for the first time in a while and overall I feel quite positive moving on for the rest of the challenge.

Then on to todays numbers Goal 1 - Workouts - Planned rest day again today, back into the gym tomorrow Goal 2 - Log Food, under 2k cals - 1616 cals for the day, much more like it, ate much better, felt fuller and less lethargic, happier with this Goal 3 - Sleep - 7hrs 37 mins logged

Ok guys so never got round to posting yest so a couple of days worth to get updated! So first yesterday Goal 1 - Workout 3x per week - rest day as worked out thursday, as predicted was pretty rough on the injury but was only to be expected, as they say, no pain no gain. Goal 2 - Food - log all the food and aim for under 2k cals - stroke it down as a bad day, was feeling shitty with the knee pain, had chinese takeout, never logged it, and felt really bad afterwards - NEXT! Goal 3 - Sleep - 6hrs 51 mins - ten mins short but il take it!

Well another day in the bag and it's been the best for quite a while in most respects. Quest 1 - Exercise 3x per week - as predicted in my last post, me not having my phone led to me missing my workout this morning as I overslept slightly. Ended up going to the gym after the little one went to bed. Workout was as follows 5 x 5 22.5Kg OHP 5 x 5 42.5 Squat 1x5 45KG Deadlift Then I did 20 mins HIIT on the elliptical. As well as going to the gym have been active and on my feet most of the day and managed to bag a total of 6.9 miles walked for the day. Feeling exhausted but awesome all at once. Quest 2 - Log Food and shoot for under 2k cals - Food totals for today were 2088, but bearing in mind the day I have had exercise wise being 100 cals over isn't an issue at all. Good start to the day as always, cereal and a shake for breakfast, chicken and beansprout stir fry with chilli, with wholewheat noodles for lunch, but dinner on Thursdays is at my mums and whilst I have been telling her what I can and can't eat she decides to go and serve mac and cheese! Quest 3 - Sleep - 7hrs 5 mins . Job Done I expect tomorrow that my quad/knee is going to be absolutely unbearable pain wise as it normally is after a big walking day, but that is a sacrifice I ultimately must make until I can meet with the surgeon. ROK out.

Hey guys! I'm fairly new to training and currently a rebel and have a question re pushups and thought you guys would be the best to help me out!! Been doing barbell training since I started getting more interested in fitness late last year, now certainly seeing a progress in my strength with weight and changes to my body comp, but still to this day I can not do one single pushup, when I assume the position and am ready to go for pushup number 1, as soon as I begin to lower myself, there is a very loud, audible pop from both my shoulders, giving me the big F U and I collapse into a heap. Anything I can do to work on flexibility or to just get this fixed! Cheers.

Hey how is the challenge going so far. Will follow along to see how it goes, we are very similar in terms of where we are and where we want to go, though you have the jump on me by a few pounds!! Meal prep is definitely a big help and has I have seen a noticeable difference in my weight, energy levels, and alertness. Good luck with your challenge. PS love how SMART your goal is

So that's another day over. Quest 1 - Workout 3x per week - Rest day today, workout planned for tomorrow. 3 Miles walked today. Looking forward to getting in tomorrow to lift. Quest 2 - Log everything - Aim for 2k cals - 1895 cals logged for today, second day running where I have avoided a single piece of junk food and ate completely clean, so hoping to keep this trend going Quest 3 - Sleep for 7 hours - 7hrs 37 mins logged. Definitely feeling the benefits of having more sleep Shockingly for the first time in my life, due to how busy I was today, I had holed myself up in the office to try and get my head down with paperwork, and when I emerged my colleagues were all standing there, jackets on ready to roll with the lights off, so in the madness of it all, I left my phone at work, so no alarm for me in the morning and no lifting playlist to listen to. Tomorrow AM will be fun!!

Just noticed this, just about to join the facebook group! Meet up sounds like something I'd be in for, my best mate stays in Edinburgh and is a perfect excuse to go up and visit him. All depends on when my operation is gonna be as might have just went under the knife then,

I'm sure we will smash it! As for the weights all I can say is when I started I shared a similar fear, going into this room with all these guys lifting these heavy weights and me lifting the bar only/ Then started to realise people are there to do their own thing as was I and no-one pays attention to what you are doing. I was surprised at how much my strength came on in such a short time too. Similar to your running there is no better feeling that lifting something heavier than before and there is always that immediate feedback with progression. I need to start getting better doing cardio so that's a challenge for me too!

Hey all! I'm Robert, 24, from Scotland, work in a bank helping people manage their finances and have had previous medical issues hence putting the weight on but now. In my spare time I enjoy being anti-social and playing video games, watching sports, and discovered that I enjoy strength training

Hey Warriors! I'm relatively new to the forum and strength training in general, and currently tagging along in rebel for my first few challenges but planning to transition here in the long term, have a question in relation to training and throught where better to ask than in here! Currently doing stronglifts 5 x 5 to get into the way of training and after a break of a few weeks, started doing this properly and downloaded the app and put in my numbers and am following the recommended weights but I'm finding the majority of the lifts a bit too easy and not feeling like I'm working as hard as I could be. The starting weights were as follows. Squat 35KG BP - The bar BB Row - 30KG DL - 45KG OHP - The bar. My question is should I continue lifting with the 2.5KG progression each workout to train myself at the correct lifts, or should I up the weight abit so it's not extremely difficult but at least giving me more of a feeling of doing work.

Hey dreamspin popping in to say hello after you posted on my thread. Delighted to see things are going well for you. I see there are plans in your challenge to start doing food prep for the week, just thought i'd say that it is definitely a habit worth forming, since I joined the board in January I have been doing my lunch prep for work every sunday, the benefits have been great. I have continued to lose weight, I have seen the benefits of lunch being prepared for around £5 for the week, as opposed to spending £3-£4 per day and have also noticed that last year come 3pm I'd hit a massive slump and be ready for the day to end. Nowadays I'm alert then as I am at 9am. Keep being awesome in the remainder of your challenge

Another day over and it went well Quest 1 - Workout 3x per week, in and got my first workout for the day done, continuing on my stronglifts program. Exercises were as follows. Benchpress 5 x 5 25KG Barbell row 5 x 5 32.5KG Squat 5 x 5 40KG Also did some walking at lunchtime at work managin 3.75 miles total for the day. Quest 2 - Food logging and being under 2k cals - much better today as there was no going to anyones for dinner and was in control of my own dinner, 1700 calories and 150g of that being protein. Quest 3 - Sleep - managed my sleep again last night and woke up feeling good and ready for the gym. Otherwise an uneventful day but if I could continue on this vein then I'd set myself up very well for the remainder of the challenge