JRaiKetchum134

Page 5: Experiment 02 - Cardiovascular Endurance Training and Daily Intake 02/21 Completed 20 min of Cardiovascular exercise today (Treadmill, 4.0 mph) after 2 min of warmup (walking, 2.5 mph) Avg. HR: 109 via machine. Exhaustion began to set in around 15 min mark. Need to increase speed next time. Daily Intake for 02/21 Breakfast: 2 Pop Tarts, 3 Blueberry Mini-muffins, 1 pt of Chocolate Milk - 1075 kcal Lunch: Parmesan breaded chicken with spaghetti, 1 Snickers bar, 1 pkt of Famous Amos cookies, 1 can of Sprite - 1065 kcal Dinner: Pollo Tropical Chicken Tropichop with white rice, black beans and corn (Regular), Sweet Plantains, 21 oz. Sprite - 1504 kcal Total Caloric Intake: 3924 kcal OH MY GOD!!! THAT'S HOW MANY KCAL ARE IN THE MEAL I EAT AT POLLO TROPICAL!?! OoO!!! I thought it was healthier than everything else around here!! But it has 1000 kcal!?! Welp, there goes that when I start changing everything officially this weekend. ;_;

Page 4: Update on Experiment 01 and Daily Intake for 02/20, 02/21 Stiffness today in quadriceps and hamstrings. Stiffness progressed as day went on doing daily teaching duties. Added Multivitamin to daily regimen to supplement missing vitamins and minerals from diet. Daily Intake for 02/20 Breakfast: None Lunch: 2 Slices of Stuffed Crust Buffalo Chicken with Ham Pizza from Pizza Hut, a little bit of fries, and some Pepsi - 815 kcal Dinner: 2 Packets of Beef Maruchan Ramen, drinking water - 760 kcal Total Caloric Intake: 1575 kcal

Hey there Konifer! Sorry to hear about your shoulder problems. PT will definitely help with it. Overweight and not flexible. Sounds a lot like me. That's one reason I've started doing all of this, luckily finding NerdFitness. I think the idea of leveling up a character is a great incentive for tabletop players like ourselves. Not to mention the support here. ^^

Page 3: Experiment 01 - NerdFitness Beginner Bodyweight Workout Routine At 4:30PM, made first attempt at Beginner Bodyweight Circuit Routine (BBWC). Procedure: 1) Run in place for 5 minutes to warmup 2) Perform Circuit Exercises a ) 20 BW Squats (Sq.) b ) 10 Push-ups (PP) c ) 20 Standing Lunges (SL) d ) 10 DB rows per arm (weight: 3.47 L jug of water filled to top. Roughly 3.5 kg) e ) 15 sec. Plank f ) 30 Jumping Jacks (JJ) g ) Repeat 2x Results: 1) Ran in place for 5 minutes to music. Already feeling a bit exhausted. (100%) 2) Circuit exercises (23% with small breaks in between (10-20 sec)) a ) 20/20 Sq. - tightness felt in quadriceps muscle and lumbar region. (100%) b ) 5/10 PP - Modified push-up on knees. Struggled through to get 5. (50%) c ) 10/20 SL - Hard time getting knees to ground. Especially Left knee on Right Lunge (50%) d ) 10/10 DB Rows - Performed 10 Rows per arm. Exhaustion starting to peak. (100%) e ) 5/15 sec. Plank - Only able to hold Plank posture for 5 seconds before fatigue. (33%) f ) 25/30 JJ - Fatigue has set in unable to continue further. (83%) g ) Repeat 0x Overall score: 61% (Complete Warm-up, 23% of BBWC) Observations: The apparent endurance and conditioning issues can be seen. In order to complete full circuit, steady work will need to be made. New goal to reach: Complete 25% BBWC within the week. Increase by 5% or more each week.

Page 2: Baseline Values Every Friday when awaking from a night of sleep, I will be measuring the following to track progress. 1 ) Weight (kg) 2) Circumferences (cm) a ) Neck b ) Shoulders c ) Bicep (R) d ) Chest e ) Waist g ) Hips h) Thigh (R) 3) Pictures taken with cell phone a ) Anterior view b ) Lateral view Baseline values (as of 2/20/2017) 1 ) Weight (kg) - 128.6 2) Circumferences (cm) a ) Neck - 47 b ) Shoulders - 133.4 c ) Bicep (R) - 35.5 d ) Chest - 122 e ) Waist - 128.3 g ) Hips - 127 h) Thigh (R) - 67.3 3) Pictures

Hi there A'ishah! Nice to meet ya! Name's Justin (Character name: Kai) I'm new into all of this NerdFitness routines. Maybe since you've worked with them before can help a total newbie like me along. I'm still learning how to create Quests and what constitutes as parts of them. This type of planning is kinda new to me. ^^;

Kai's Ranger Training Lab Notebook Page 1: Introduction Hi there everyone! Here I am going to be chronicling my ranger training to get into tip-top shape that fits the agile and strong class. Here is the data you will find posted here in my lab notebook. - Experiments and Data - Daily Intake Log - Daily Workout Log - Weekly measurements and pictures Experimental goals include the following - Lose Weight (Current goal - 50 lbs in six months) - Make changes to dietary intake a ) Wean self from drinking pop. b ) Titrate portion size c ) Obstain from eating fast food which contradicts weight loss d ) Learn to eat healthier foods - Increase exercise load to maximize metabolic rate a ) Perform cardiovascular training every other day when coming home from work. - Increase conditioning and strength a ) Intiate NF Beginner Bodyweight Workout Program (3x a week)

Hi everyone! Name's Justin, or you can call me by my character name, Kai. I am glad to be joining the Rebellion! I have tried many times (and failed many times) to get in better shape than I am. The only time I was successful was when I had a very physically intense job for over 5 years. I felt great. I was energetic. I was 'healthy'. But, life changes. I moved away from that job and found myself back into a sedentary lifestyle once again. And now, sitting at around 295 lbs from my most recent doctor's visit, I want to reclaim that healthy energy once more! My father just recently lost a ton of weight doing some... uhh... questionable dieting and exercise that, to me, is unhealthy. He lost over 100 lbs in less than a year. I have BS degrees in Chemistry and Molecular Biology, been studying medicine and pharmacology practically all my life and know that is unhealthy. I want to do it the healthy way, once more. If I had an overall diet/fitness goal, it would be to reduce my body fat, increase lean muscle, and increase endurance. I know the ways in approaching these goals are the dreaded diet ("Die with a T!" as Garfield the Cat says. ) and increase exercise. Being a picky eater all my life makes the diet changes harder and that lack of energy makes the exercise seem tougher. I am what we used to call at the physical rehab hospital I used to work at, deconditioned. I need to get my body back into condition! Another goal I have is to finally start taking up some martial arts training. I've been interested since I was a kid, but never did it because of my weight, strength, and endurance issues. This is something I really want to try to achieve! Life goals would be to socialize more in my new place and become a better teacher (I teach middle school science). I am by no means introverted (ENFP baby for the win! Just like Usagi from "Sailor Moon"! XD), but it has been harder to meet new people down here in Miami vs. being back home in West Virginia. At least, looking for people with the same interests as me. (Anime/manga/games... Yeah, I'm a self-professed otaku for 18 years ). And, even then, my interests fell to the wayside as I was getting situated down here. Fun goals for me would be to get back into the anime community and continue to improve my creative writing endeavors. I have been out of the community for so long I want to be back in again. Whenever I talk, I sound like an old man remembering yesteryear (and I advise the anime club at the school! >.<). I wanna get back out and socialize again. Go to cons again. Cosplay again! Stuff I haven't done since coming down here. I do some creative writing on the side and post my work online. I'm building up more popularity and wanna continue writing stories as a hobby. But, I know I can be better at it. ^^; Whew! Sorry for the long introduction! I'm one of those scientific thinkers. We go into too much detail! XD Thanks for taking time to read this!