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  1. Hello! The title is in relation to my Fresca, which i have, here, next to me now. Welcome to my life! CHALLENGE THREE! LEt'S GOO! So some life things happened last challenge and had me slippin, falling off. This Month, I just want to focus on hitting that fasting goal, (6pm-10am) and keeping in my alloted calorie budget. I've got meals set up that are filling and not high calorie, lots of rice, shrimp, chicken, eggs, and pb&j's(mostly because i'm broke but let's gooo) I also do want to do the Beginner's Bodyweight Workout at LEAST once a week. I didn't do too great with pushups last month but also my grandpa died so I'm giving myself some slack. (also that's mostly just an excuse, i've emotionally dealt with the situation) If you DO NOT know what that is, it's somewher on the nerd fitness website! check it out! it's a really good start up workout, and when i found this site and worked to help myself out, it was amazing for helping me get myself into shape. This one isn't like an additional goal but more as a reminder to myself. PILL EVERY DAY. I also want to read more but before I set that up as a goal i think i'm going to just like. be cool about it for like one minute and just continue to read for fun. OKAY OKAY THE CAT IS KNOCKING STUFF OVER SO I HAVE TO GO!
  2. With two successful challenges under my belt so far in 2021, I’m back and ready for another! ...Well. Actually. No. Not quite. Technically, I’m at the beach for the next two weeks. So… if you’re reading this, there’s a good chance I’m sitting in the sand with a piña colada in my Yeti right now. Sorry. But I’m not going to let all that good momentum go to waste! I’m definitely going to enjoy the hell out of this vacation, but I am committing to sticking to some of my goals, and hitting the ground running when I get back. This will (mostly) be a challenge in two parts: 🏖 Weeks 0-1 🏖 and Weeks 2-5 with three main focuses: Diet, Exercise, and Habits. DIET 🏖 Weeks 0-1 🏖 My goal for these first two weeks is just to eat mindfully and try not to binge eat just because I can. At this point, Intermittent Fasting 16/8 is almost second nature, but I know I’m going to struggle with not eating after 8pm if we’re doing something fun like drinks by the pool or a special dessert. Paleo/Primal will also be a challenge because we’re doing group meals and it can be hard to eat grain-free when someone is making, say, baked spaghetti. So I’m just going to do my best. And to make the game more interesting, being mindful of my goals during the beach weeks will have a direct impact on how much I have to buckle down during the second half of the challenge. IF 16/8 at least 4x a week Each Primal meal I eat earns me an extra “non-primal” meal in weeks 2-5 Weeks 2-5 Time to recommit! I’ve been having really good success with a “primal-ish” diet - basically no grains, no high fructose corn syrup, no legumes. But I’m comfortable with limited amounts of dairy, exceptions for condiments, and starchy veg like white potatoes. IF 16/8 at least 6x a week Eat Primal-ish most of the time: 1 non-primal meal per week + any extra meals I “earn” during weeks 0-1 EXERCISE 🏖 Weeks 0-1 🏖 I know that exercising in the southern heat, on vacation, is going to be a challenge, so I’m cutting myself a good degree of slack here. This is mostly for the sake of “keep it up, don’t lose that momentum.” Run at least 20 min, 5 times Bodyweight workout, 3 times Weeks 2-5 Last challenge, I finished the C25k and consistently did the NF Beginner Bodyweight Workout. Now I’m working toward my ultimate goal of a sub-30min 5k and supplementing with some strength training. I’d like to find an ST workout that I really love, but I'm not sure if that’s going to happen with this challenge, so keeping up the BBW is fine too! 1x long run per week - starting at 30min and adding 5 min each week 2x 30 min runs per week - focused on speed 3x ST workouts per week HABITS Here’s where I break from the Phase 1/Phase 2 approach because the habits are critical - all challenge long. So they just need to get done. I’ll be tracking these in Habitica and there had better be a 35 day streak at the end of this challenge. Drink 8 cups of water Floss and Brush teeth No nail biting And that’s it! Usually I like to include a creative goal – bullet journaling, organizing, self-care – but honestly, I feel like this is enough for now. I may come back in and add something when I get back from the beach, if I feel like I need more of a challenge. But I’m pretty sure that coming down from the vacation high is going to be challenging enough.
  3. Hey gang! I'm going to continue to do fasting this month! I didn't start too strongly BUT i've been doing well all week and honestly I'm excited to be succeeding My goals for this month are 1. sixteen hour fast every night 2. Stay within calorie allotment 3. Get active one day a week! 1. Fasting! So i've been going from 9am-5pm, sometimes ending sooner if i hit my calorie allotment before then! after that i only consume tea and water! People have recommended lemon water but i find that makes me crave food, having any sort of taste on my tongue that's not like water or green tea makes my brain go "FOOD? YES?" so i'll not be doing that! 2. Calories! I'm tracking my intake on MFP! I've got my allotment set up and have been doing my best to chart every day. This has worked really well for me in the past and is seeming to do pretty well now! 3. Get Active! The thing i failed hardest on last month was my exercise goal, so instead of a commitment of three days a week, i am committing to one day a week, and that can be walking up and down the stairs, doing a walk on the track at work, doing ring fit, just making sure to do one active moment activity every week! I'm excited to get started and to keep success rolling forward! SW:247.8
  4. Hi! Been doing IF for 7 days strict calorie control and macros. Day 4 woke me early with horrible stomach cramps. I ate carbs and egg with salt to resolve. Day 7 the stomach cramps came back and made me break my fast 3 hours early. Taking women MultiVits. Healthy 5"8 age 30 BMI approx 31 (Shy about weight!) Macros 40/35/25% prot/fat/carbs 156g/60g/98g 1500cal goal Light exercise: 2k jog twice this week Active job on feet Eating window is 13.30-21.30 Please help as I want to continue. I'm not feeling much hunger pangs but the abdominal cramps is awful. I'm worried that I'm harming my body. Has anyone had this? Thanks
  5. For those that don't know, each year I bowl in the USBC Open Nationals tournament. This year it is being held in Las Vegas. I bowl May 30th, and 31st. That will be in week one of the next challenge. So all kinds of chaos to prepare for then. I know a few people there that work the event each year, plus I have been bowling with a group of people for awhile now. This once a year thing is basically the only time I see them. This year, I want to make as big of a impact as possible. Last year I bowled in New York, I was 325 lbs. I am currently at 266 lbs. I still have plenty to lose. So I hope I can drop a bit more for that shock and awe reaction Not to mention just being healthier in general. For my birthday in November, I went running to see how far I could go. I only last 1/2 mile. Now I am almost about to hit 3 miles. Last challenge I had struggles with my eating. The shark blood fest mode was in full swing too many times. This challenge, I hope to curb it back again, with a bit more strict rules for my eating. As always, I still have my goals for this year. Things like run a 5k (official), do a pull up, and hit below 200 lbs. I am almost there in the running, but I need more work on the pull up area. Weight loss will come as I control my foods as well. So here we go. Goal#1 - Control your foods This goal will have a few challenges in it by itself. Last challenge, I got back to tracking everything I ate, and got use to fasting windows again. This challenge, I want to add on to that, and give myself some limits. I have mostly been keeping it keto, but I have had too many days where I have over carbed and ate all the peanut butter. Time to get my mindset back in the game and make sure I am under 20 net carbs. I've also checked out some macro calculators to help with where I should be with my calorie intake. I think my working out days I want to be at 2100 or lower. Rest day, is closer to 1700 (even less really, but I am giving myself a little bit extra). To help amp up my fasting, I use an app called LIFE to track. I want to have a minimum 18 hour fast. Different start times is fine, but I honestly want to be done eating by 6 PM. There are times when that gets stretched out due to whatever reasons. Calorie goal hit or lower (2100/1700): 2 points per day Net carbs hit (20 grams or lower): 2 points per day 18 hour fasting (or more) hit: 2 points per day 6 points per day. 42 points per week. Goal#2 - Exercise you must! Last challenge was a bit hit or miss with workouts. I was pretty solid on my runs, and I was killing that rest day This challenge, I need to get my workouts into a regular habit. Don't give up and just not do a workout because I don't think it is a good enough workout. ANY workout is better then no workout. I am not sure if I want to try following a plan kind of workout, or just kind of wing it like I did last challenge. That is what I will use week 0 to help with. For now it is wing it, but hit the proper days. Tuesday, Thursday, and Saturday. Running is going to continue. My problem is the C25K ends during week 1. So I need to figure out what I am doing next. Come up with my own runs, like 5k distance, and fartleks. (can do in the app) Do I for for more distance and start the 5K to 10K program. Last, do I do the improve 5K plan. I am thinking one of the last two. They basically have aspects of my made up running in them. I'd love to get my 5K distance to 9 minutes a mile. Will I do that with one pass through of the program, I doubt it. Still, it was kind of one of my goals way back when I did a 5k for real. the 10k sounds good, because in 6 weeks I could be running up to 6 miles. That seems insane to me. This is assuming I don't have setbacks. I am still quite large after all as well. Weight loss will of course help with both running programs haha. I do have a couple of weeks to decide on my running path, but I want to get it nailed down soon. Hopefully, before week 1. I have decided to finish the C25K program, then move on to the improve 5k program. I will stick with the same running days. Running done Monday, Wednesday, Friday: 2 points per run Workout done Tuesday, Thursday, Saturday: 2 points per workout 10,000 steps hit each day: 2 points per day Sunday is rest day 4 points per day. 24 points per week Goal#3 - Get sleep in Last challenge was better for me, but I still let my sleep slip up way too much. I also have my one gaming night that I would let myself stay up later. The problem is, I would really go for it and stay up till 2 or 3 AM. Even with rest day the next day, it always killed me. I watched out this last Saturday, and we were done before 11 PM. There was no need for me to be up until 2 AM. I need to get myself some restriction there too. Similar times this challenge. Off my computer/TV/whatever at 10:30 PM. Start reading. Currently reading the Culture Novels. At 11:30 PM, head to bed. Gaming night. Off the computer by 11:15 PM or earlier (unless we are all on doing something still). Basically give myself 10-15 minutes to wrap up stuff. Then get to reading. Read until midnight, then head to bed. This should hopefully get my brain settled down enough for me to get into bed and get some sleep. Gaming Night off to read by 11:15 PM, off to bed at Midnight: 4 points per night All other nights off to read at 10:30 PM, off to bed at 11:30 PM: 4 points per night 4 points per night, 28 points per week. Goal#4 - Use week 1 to finish your computer area So since we have moved into our apartment, I never really finished unpacking or setting up my area. I guess I always hoped we would just move out soonish haha. Well, that isn't happening, and we will be here for 2 more years. My son is out of school during week 1, so why not use that time to finally finish unpacking and setting up he area around my computer desk. Basically a gorilla rack, and book shelf area. Maybe this could be an entire challenge length deal. The biggest work just needs to happen that first week I think. Maybe I will even try getting a before and after picture It is something that has needed to be done for awhile, I just have been lazy about it. If I happen to get it all pretty much setup week 1, then I may switch this goal to getting a couple of Lego set built. Of course be displayed in said area No points, just get it done. So there we have it. Nothing too fancy, but things I want to get nailed down to help my Vegas trip will be a successful one. Measurements: Neck: 16.92 in / 17.44 in (Kinda sure I didn't have the same spot at measure) Chest: 46.77 in / 46.22 in Waist: 49.92 in / 48.30 in Bicep (L) (no flex): 14.88 in / 14.84 in Bicep (R) (no flex): 14.76 in / 14.29 in Forearm (L): 12.12 in / 11.77 in Forearm (R): 12.12 in / 11.92 in Thigh (L): 25.59 in / 25.59 in Thigh (R): 25.55 in / 25.55 in Weight: 263.8 lbs / 255.9 lbs Points: Week 0 (4/15 - 4/21): test run Week 1 (4/22 - 4/28): 56/94 - 59% Week 2 (4/29 - 5/05): 78/94 - 82% Week 3 (5/06 - 5/12): 50/94 - 53% Week 4 (5/13 - 5/19): 84/94 - 89% Total Challenge: 268/376 - 71%
  6. Ok, back in full time for this challenge. I've been kind of floating these last few months. I've also been way overeating, which makes it hard to lose weight I have my Nationals bowling tournament coming up at the end of May. I want to see if I can drop a bit more weight and be in better shape to give everyone that shock and awe. A few of them I only see once a year. Plus, I have been in this rut now, and I need to get out of it. I need to get in some bowling practice too, so maybe this challenge, or next I will start it up. Goal#1: Food tracking and Intermittent fasting I have been off and on with this over the last month or so. I want to get back at it. I want to get fasting added back in with my tracking. 11 AM to 6 PM is my planned eating window. I can go longer before my first meal, but no eating after 6. I want any temptation for snacking to go away again. Track all the food in cronometer. I have an idea of where my calories should be at, but I will run some calculators too to get an idea as well. I'm sure not over 2300 depending on how hard I am working out, and running. Tracking + fasting = 2 points per day. 14 total for the week. Goal#2: Get in the rest I have been really bad with this. Sleep pattern is all over the place. I feel tired, and it makes for worse decisions during the day. I need to get my routine back, and get my much needed resting in. 10:30 PM off the computer/TV/whatever. Get to reading. 11:30 PM off to bed. Forgot to add that I do let myself have a gaming night with friends on Saturday. So I will not count that one night. 5 points per day, 30 points per week. Goal#3: Move it! I want to continue to get my running in. I had some setbacks with being sick. Starting back on Week 4 Day 1 on Monday for C25k. I also want to get in workouts. Last time I tried, I think I tried to pile up too much. I am doing it somewhat this challenge, but changing things up. Run days: Monday, Wednesday, Friday Workout days: Tuesday, Thursday, Saturday Sunday is rest day. I want to also make sure I hit 10,000 steps on my fitbit. For my workout days, I want get get myself into the gym, but give myself many options as well. One time per week, I want to get to the gym to workout. I can go all 3 times if I wish, but 1 time per week for sure. I've been watching Celtic Warrior Workouts (Sheamus from WWE) and his series of Brave Change workouts. He is doing whatever workouts, just getting outside his comfort zone. As a wrestling fan, it is kinda cool to see him interact with the others too. Plus, you think some of the workouts are not bad, but you see how much they kick even his butt. Now, I am not doing these workouts myself.. yet Still though, kind of inspiring. I am going to look up a few different workouts I can do, and switch things up each time. That way I can keep things fresh. Running day 5 points. Workout day 5 points. 10k steps each day 5 points per day Sunday is rest day. 60 points per week. Goal#4: Check in! I have been no been checking in as much as I should have. This first week is minimum days at my son's school, so I will probably be sitting there all day. (other then running and walking around a bit) No excuse to not be able to check in here then. I am going to add points, just to make it more that I will want to do it 1 point per day. 7 points per week. Points: Week#1 (3/18 - 3/24): 92/111 = 82% Week#2 (3/25 - 3/31): 108.5/111 = 97% Week#3 (4/01 - 4/07): 0/111 Week#4 (4/08 - 4/14): 0/111 Measurements: (probably only weight this time) Weight: 269.9 lbs /
  7. I have been planning on making a battle log for a while now. I have been in and out of the challenges for 3 or 4 years now. I have enjoyed them but I think for now I am done with them. I used to be bigger into lifting and rucking and then shifted into the world of IRONMAN. In 2017/2018 I finished two full IRONMANs struggled through a couple of GORUCK challenges and generally was not too happy with my fitness. This past year(2018) I have kind of been lazy and not focused much on a goal, I did a few sprint triathlons and a GORUCK light. For 2019 my new game plan is to hit the triathlon disciplines pretty hard while maintaining rucking and beginning a new linear lifting progression. In general I want to become stronger, fast, quicker, and improve my flexibility. I want to achieve a WOD daily with stretching. I have always followed a mostly 80/20 healthy eating regiment. I find this is not really good for me, I like to eat healthy during the week and then I would do an 80-100 mile bike ride on Saturday which would be followed by binge eating then usually a night of binge drinking. Sunday would be a "refeed" day. In order to really achieve what I am hoping for I need to follow a 100% healthy eating rule and maybe see it slip into the 99/1 range. I have a large amount of goal distances and weights I am shooting for. I won't post them until I achieve them. Same goes for other(mental)aspects of my year. For now I have a GORUCK light scheduled in two weeks, a tough/light in may, and a heavy in September. Tri's are just some sprints and a tune up half IRONMAN in march. I do want to get my "A" race sometime in the late fall for the half distance. I have no intentions of doing a full this year, that is for sure. I will post some book reviews as I finish them since I have reading goals as well as any other aspects of my hobbies that I feel like(gardening, cars, fishing, etc).
  8. Ivysley begins her journey toward Glacier This September I am going to be vacationing in Glacier National Park for a week. There will be A LOT of hiking involved. My goal is to lose at least 30 pounds before vacation. Springtime is a messy time in Minnesota, so I will be focusing more on indoor activities. I haven't been working out all winter so will be easing into it. I enjoy yoga, so figured that would be a good respawn point. I'm usually more of an adventurer, however, I thought this challenge reflected the druids characteristics. 1) Intermittent fasting 16/8 fast. Eventually I would like to work up to 24, maybe even an occassional-36 hour fast. I will begin with not eating a morning meal. 2) Yoga 3x/ per week My yoga of choice is DirtyYoga.co It's a straight forward vinyasa style. 3) NF bodyweight workout 2x/per week last summer I won a year's membership to a kick boxing gym. Unfortunately this fall my work got insanely busy and I did not go for two months and was sick most of December. Since then I've been held back in returning. It's an intense workout and I don't feel like I'm anyway prepared to try it. The plan is the workout 2x per week, so I have a chance at making through the warm-up. 4) Headspace 2x per week. I've tried Headspace in the past and found very relaxing and clearing.
  9. As we enter the world of Anthem, we discover the story of a young Freelancer named Colwyn Plaigue and how he becomes one of the most deadly Interceptor pilots to fly the skies of Mirrus. In part one, we will see Colwyn undertake his first true test as a Freelancer and get a little taste of the action ahead. Profile: Colwyn Plaigue was not born into a family of Freelancers. In fact, he would go on to become the first Lancer of any sort within his families lineage. His Father was an Arcanist, as well as his mother and younger brother. To Colwyn, the ways of the Arcanist always bore him. He sought out more in life. Not just cheap thrills and the adrenaline spike of flying a javelin, but, Colwyn wanted to make a difference in protecting his home, Fort Tarsis. He could of been a Sentinel, the law enforcement within the confines of the Fort, but that just seemed boring too. No, it was the dangers that wait beyond the walls that called Colwyn's name. The giant beasts that threatened him and the people of Fort Tarsis. The Dominion and their army. The Scars. All of them. Having spent some time piloting the Ranger javelin as a rookie Freelancer requirement, Colwyn is finally able to branch off and fly the other three available exosuits. He has his sights set on only one javelin-the Interceptor. As the smallest and sleekest of all the javelins, the Interceptor is favored by Corvus' long range scouts, infiltrators and assassins. While it may not be the mightiest of the javelins, it more than makes up for it with unmatched agility and evasion. In order to obtain this javelin, Colwyn will need to pass the infamous Corvus test, called The Gauntlet...something that only has a 3% pass rate. There are three parts to the test: a physical exam, a mental fortitude exam, and a written test. In order to gain Corvus' favor and pilot the Interceptor, Colwyn will need to pass all three components. This challenge is about how he does so. **I will be RP'ing Colwyn throughout the entirety of the challenge/story.** Stats: Age: 28 Height: 6'2 Weight: 188# Hair Color: Copper Eye Color: Blue Goal #1: The Gauntlet Physical Exam What exactly is the physical portion of this test? It's a grueling test to push you to your physical limits. 2 min push-ups (min 55) Max pull-ups (min 7) Max planks (min 90 seconds) Max Burpees in 2 min (min 55) Max KB front squat w/ 2x 53# KB's (min 12) Max rack pull at 225# (min 10) 1 mile run time (Sub 10 min) 1 mile ruck with 25# (Sub 15:30 min) I have 5-weeks to train for this and pass. Chances are, I'll split this workout up into 2 different ones, like the cardio ones, on a separate day. Time to get to work! Possible Points: +3 STR, +2 DEX. +1 STA Goal #2: The Gauntlet Mental Fortitude Exam What exactly is the mental fortitude portion of this test? It's split into 4-parts testing ones strength of mind through torturous means. Waterboarding (1x 5-min cold shower a week) Starvation (1x 24-hour fast at least twice this challenge) Isolation (4 total hours doing Devotionals and scripture memorization-1 hour a week) Delirium (Average 7+ hours of sleep for the duration of the challenge) These goals will be playing the long game during the challenge and require me to buckle down on my discipline. Time to get to work! Possible Points: +3 CON, +2 WIS Goal #3: The Gauntlet Written Exam What exactly is the written portion of the this test? This part will test ones creative, interpretive and problem solving capacity. Essay (Spend 1 hour a week to writing) Multiple Choice (Post 4x short excerpts over the course of the challenge-one excerpt each week) I'm gonna figure out this writing thing! I want to be consistently writing so that way when my BIG challenge happens at the end of February, I'll already be in a flow. Time to get to work! Possible Points: +3 CHA, +1 WIS I want to end 2018 on a good note with good habits, discipline, and consistency. I'm turning my obsession with Anthem into something constructive and I'm SO SO SO excited about the upcoming epic challenge once the game releases. I hope you all journey with me and enjoy the ride !! Wolf
  10. . . . . . . . . Yeah, so, back in February, my depression and anxiety got...way out of hand, and i ran from...as many places as i could, really. Things got really bad, and i spent a lot of time wishful-thinking about suicide. Realized i have some resentment issues, some abandonment issues, some undefined issues. Thoughts and feelings about the world, about myself, that i don't know what to do with yet. There was a difficult situation in the family, and i'm wholly convinced it was God who carried us through it. I've read some books (The Screwtape Letters, some historical fiction, some historical nonfiction), done loads of research on a wide variety of topics, finished a quilt that was started by my late grandma, been freaked out about the chocolate industry, and, for the past month, have been fostering four kittens on a part-time basis. ( that first and that last have been so helpful ) Also, mom and i started going to church again. My situation hasn't really changed - i haven't contacted a doctor or gotten a job or any of the Big Things i thought i wouldn't come back until getting done. The dark thoughts still come and go, the feelings still flare up, but...it's time to try another Challenge, if the Rangers will have me back. ___________________________________________________________________________________________ My goals are routine-based, pass-or-fail, and built on some of the things i've discovered make me feel better: Daily Morning Stretch 10 Squats each time i leave my desk Daily Scripture Writing/Devotion Time Memrise/Duolingo/Khan Academy Assignments Workout- Final Girl from Darebee, generally. Finish one writing assignment daily. Minimum 3 water ( my cup is 32oz ) Bonus points for cutting sugar from tea Another thing i've realized makes me feel better is, weirdly enough, fasting? Having only water/tea all day and then one good meal in the evening. But it won't be a rule so much as a guideline.
  11. Hello! I'm looking for some advice please! I do intermittent fasting on 16:8 with my feasting window being 12pm to 8pm. I love to work out early in the mornings usually around 7/8 - I don't always work out this early but this is my favourite time to do so - I do purely weight training no cardio. I can't say after fasted training that early that I get particularly hungry waiting until 12pm to eat and I drink plenty of water (at least a litre just in the hour training session) so i'm all good on that front. However I don't know if say my training finishes at 8am if its detrimental to then wait 4 hours to till 12pm to then break my fast? There's unfortunately no wiggle room with my feasting window as I still live in the family house and dinner/tea is set at 8pm. Whenever I train within my feasting window I will have 2 tablespoons of Greek yoghurt before and after training to get my protein/BCAA's - just personal preference that i prefer to 'do it' through Greek yoghurt than protein shakes or BCAA powders. So finally if it isn't great to be waiting 4 hours after my fasted training to break the fast should I either just break my fast earlier that day and have a longer feasting period or should i just have the 2 tablespoons of greek yoghurt ONLY AFTER my training and then wait as normal till 12pm to begin my actual feasting period? Thankyou so much for any answers! Emmie
  12. After a time of healing, I'm back with a new challenge. It's fairly basic, but I'm quite proud that I managed some successes already: a return to regular meditation (33 day streak on Insight Timer), low carb eating and intermittent fasting. I'm also back to walking, as at my lowest I did not leave the house for a couple of weekends, and used public transport otherwise. The one thing I still haven't gone back to is the gym - and I'm both excited and afraid to do so. I'm also thinking about getting another Personal Trainer for a couple of months (my old one has left the country). Finally, I'm working hard towards my MA in Classical Studies. Without further ado, here are my goals for this challenge: 1. Food - ketogenic (record on Fitday and/or Cronometer) and regular IF 2. Fitness - record walking (from Mordor) and go to the gym at least once a week 3. Keep the meditation (and Reiki DH) streak 4. Research and write Good luck everyone, and let's DO it!
  13. Hi! I've popped into these forums a few times, but never at the right time to start a challenge. This time I'm doing it and - though it's been very hard to pick - I think I'm an assassin. I do a lot of fairly athletic yoga, but also other stuff. (And my partner points out that 90% of my clothes are black, so I guess that might be a clue, too). Anyway, I recently started Fightmaster Yoga's 90-day-yoga-fix, which gave me the idea to do a 90-day commitment to yoga, food goals, and hopefully losing 15 pounds over the approximately 13 weeks that will take. I started a week ago and I'm down three pounds of probably mostly water, but I'll take it. So, for the current challenge my main goal is to go on losing one pound a week. Related mini-goals: Continue to do the 90-day-yoga-fix videos every day (skipping the easy stretching day each week is ok if necessary due to scheduling). Continue with the "fasting" diet, doing three days a week eating under 600 calories. Two in a week won't be considered a total failure, but I'm shooting for three. On other days, try to plan healthy meals and make good choices, but without a particular rule. I have a set of suspension straps (TRX knock-off) coming in the mail, and when they get here I want to experiment and choose a plan to integrate them...probably some sort of HIIT a few times a week. Life quest: I want to get into a meditation habit. I'm wary of making a strong commitment because if I can't stick to it all, I want to stick to diet and exercise - but my reach goal is to also do fifteen minutes or more of meditation on a near-daily basis. Also, my birthday is next week, and we take birthday weeks pretty seriously around here...so I plan to stay on track, but that could be a challenge. Let me know if you have great ideas for birthday treats that aren't too unhealthy! Oh, and since I already started this stuff last week, I'm going for all five weeks...officially starting now.
  14. Goal 1 — Paying the Iron Price: Continue the Stronglifts Program Last challenged I started Stronglifts. I took a break for a week for the holidays. I will continue lifting, reach Week 8, which will leave me with 4 more weeks for the next challenge. Week 1 ✘ ☐ ☐ xx% x Week 2 ☐ ☐ ☐ xx% x Week 3 ☐ ☐ ☐ xx% x Week 4 ☐ ☐ ☐ xx% x Week 5 ☐ ☐ ☐ xx% x ~xx% ~x Goal 2 — A Warrior's Flexibility: I will stretch after every workout. I'm terrible at this. I always forget it, do some half-assed stretching while I cool down in the shower but I will make stretching as part of my workout routine as every great warrior does. Also, to counter the effects of sitting and because I've been suffering from low back pains since I can remember, I will do some 30s/1m spinal decompressions between Pomodoro breaks while working on the computer or whenever I'm leaving/entering my house. Week 1 ✘✘ ☐ ☐ ☐ ☐ ☐ xx% x Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x ~xx% ~x Goal 3 — A Warrior's Discipline: Track with diligence I'm also terrible at this. I forget to take pictures, take measurements and I always end up frustrated that I don't see any progress. I will take pictures, measurements, track sets/reps and weights properly and share them here. I have an appointment with a nutritionist in a couple of weeks and I'll sit down with her to set some more solid goals in terms of losing weight/body fat. If there's something I envy from the warriors, is that they're very diligent with tracking everything. Week 1 ✘ ✘ ☐ ☐ ☐ ☐ ☐ xx% x Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x ~xx% ~x Life Goal: A Warrior's Soul A significant of my focus for this year will develop, grow, and strengthen certain qualities of spirit, to work out my character and inner life as much (or more) than I do my body. I will pursue certain spiritual disciplines and make them part of my daily rituals. And just to keep me accountable and go with the tracking goal (and in case you're wondering which spiritual disciplines I'm pursuing). Meditation and Contemplation Week 1 ✘ ✔ ☐ ☐ ☐ ☐ ☐ xx% x Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x ~xx% ~x Fasting Week 1 ✘ ✘ ☐ ☐ ☐ ☐ ☐ xx% x Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Silence and Solitude Week 1 ✘ ✔ ☐ ☐ ☐ ☐ ☐ xx% x Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Journaling and Gratitude Week 1 ✘ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Fellowship and Confession Week 1 ✔ ✔ ☐ ☐ ☐ ☐ ☐ xx% x Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Study and Self-Examination Week 1 ✘ ✔ ☐ ☐ ☐ ☐ ☐ xx% x Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐ xx% x unicode: ✔✘☐
  15. Dear all, today I started a 16/8 fasting eating schedule to lose weight but still have some question I would like to know more about: 1-) I work out at night 2x week and in the morning on Saturdays. The night workouts begin 30 min after the fasting period, which means I could eat something 30 min before the workout but nothing afterwards. Is that ok? Any advice? (Seems to me that the people who workout in the morning also don’t eat immediately afterwards, but they eat sooner after the exercise is done) 2-) I’m considering having the weekends as “cheat days”, ie, still eat clean but not adhere to 16 hour fast in order to allow for some of my social life (going out for dinner, dates, etc.) . Would this mess up the gains too much? In the past, I’ve learned that allowing for some social activities was key for me to maintain consistency and even be generally happier. 3) I’ve been working on being less anxious at work, my team mates complain that I’ve been stressed. I am working on that, but do wonder what effects 16/8 fasting could have on anxiety, stress, bad moods, etc. Any info on this? 4) I’ve heard from a nutritionist that fasting could lower your immunity. Any views on that ? Many times I’m sleep deprived due to work and noticed getting sicker a lot. thank you in advance for any insights. best P
  16. This has been a magnificently rich, golden autumn, the trees are not bare yet, and the sun is still shining. The days are getting shorter, though, and winter is on its way, but at the end of the challenge the Sun will return and the Wheel of Life will make another turn. Let's make this last challenge of 2017 a good one! My goals for this challenge are to keep on keeping on: 1. Food Ketogenic diet with regular intermittent fasting. This is to keep the T2D under tight control and to improve general health after breast cancer. No snacks, no dairy either - until we go to France for Christmas (and cheese! ) 2. Fitness Lifting in the gym (and sauna!) at least 2 x week, preferably 3 Walking to the Shire from Mordor Stretching (daily) and foam rolling (weekly) 3. Mind Read and prepare well for the next MA paper (due January) - no extensions allowed any more! Do the year recap/next year plan 4. Soul Reiki meditation/healing daily Eden energy minute daily Keep calm and carry on through radiotherapy (if not postponed again; it wouldn't be a problem, as it is preventative in nature - I have no more disease in my body) Enjoy time with friends and family <3 ...walking in the winter wonderland....
  17. Hello. im new to this forum and Im also new to water fasting. I am on my 5 th day. I wrote this post because I wanted advice? im not sure if I am doing this fast correctly or not. My main reason for fasting was to detox. But now its become a full fledged detox and weight loss journey. I want to learn all that i can and also fast as long as I can. Sofar its been an uphill battle (sometimes) and easy peasey at other times. On day 1 and two the hardest thing was to ignore my food cravings. I had headaches,dizziness (at times) and nausea.(but not throwing up). day 3 seems like the breaking point. I was a little hungry but nothing like before. and had very running bowel movements. and not many of them at all. on day four (yesterday) I absolutely did not want to eat anything at all whatsoever. My appetite was shot. Highly unsual for me. I cooked a huge meal for my family with all my favorites and didn't want to eat any of them. I know that hunger usually leaves you but is loss of appetite the same thing? hmmm..so last night i started experiencing the worst pain ever in my belly. it felt like super bad gas or something. Which is unusual for me. it was horrible and it went on through most of the night. This morning is my 5th day of fasting and the pain is there but alot better. I havent eaten in 5 days now my fast has been water only. No additives just filtered and distilled water sofar. I cant understand why his pain is there Am i doing something wrong?
  18. It has been about a year, since I last did a challenge. Lots of things have happened since then. But I thought I'd try this again. It's neither pretty nor shiny (maybe the next one will have a theme again), but it is a start. Quest 1 - Fuel the body you want (intermittent fasting, lunch prep) 1-3 IF days per week, ideally 2 lunch prep the evening before Quest 2 - Work on your weaknesses (Shoulder Press, Squats/Wall Balls/Thrusters, Pull-Ups/Rows) additional work on free days (not rest days!) Quest 3 - Heritage of an Assassin (Handstand practice) 4 times a week for at least 15 minutes Quest 4 - Document all WODs and other training sessions
  19. What is Absolver? Absolver puts players behind the mask of a Prospect, who has taken a sacred vow and chosen to join the Absolvers, an elite corps of combatants fighting to maintain stability in the world. Monitored by the Guides, the new rulers of the fallen Adal Empire, players will wander these forsaken lands and encounter other Prospects online in order to learn their place in this world and eventually become Absolvers. Along the way, they will learn new combat styles and attacks, and acquire better weapons, powers and armor. Battles between warriors are an intense real-time flow of attacks, dodges, feints and counters, with all aspects of gameplay customizable, including combat styles, weapons and even individual attack sequences in the player’s Combat Deck. Build a team of warriors to fight side by side with you in the dungeon mines of Adal (PvE) or put your skill on display in dedicated combat arenas (PvP) scattered across the land. The game comes out at the end of the month but I can't contain my excitement! This is most likely what the game, For Honor, should have been; with dedicated servers and ranked matches from the get go. Hi all!! Welcome to the challenge! This one's going to be lighthearted and straight to the point. I'm rolling with forward momentum right now and I want to keep things churning at a steady pace. How do I do this? By kicking so much ass my feet hurt! I'm using the upcoming online melee action game Absolver as my theme for the next 4-weeks and if all goes well, I'll continue this and make it a 2-part challenge (since the game comes out 08/29). How exciting! The goal is to move from the n00b inspired Prospect and work my way up the ranks to become an elite Absolver. I'll need discipline, strength and a healthy balance among my work and home life to see me through successfully and I have just the plan to make that happen My weeks pretty much stay the same unless we have an event or a birthday that throws things off a hair, so, I can expect a lot of the same stuff week in and week out. This can be good because I know what to expect and can plan my weeks out way in advance. This could also be bad because a week that looks the same as every other week can be boring and have me stray off into the wilds. Balance is the key, yo! I keep talking noise about using my KB's, Indian Clubs and battle mace more but I barely messed with them last challenge. Boooooooo! That really needs to change since they are free to use...I mean, I spent money on them before...but now they are free....but before they weren't...ahhhhhh, dammit! You know what I mean! TO THE GOALS! Goal #1: Hey Wolfie, you should try some GVT! You really think so?? Hmmm, well first, let me see what GVT is before I agree to it. What is GVT? It's also called German Volume Training and apparently it's pretty boss. My mortal enemy when it comes to training plans: time. Some programs just have too much stuff and I never have enough time to complete a whole workout. When you add in warm-up, cool down and time to shower off and get ready for work...forget about it. I realistically have about 45 solid minutes of actual workout time so squeezing in something like GVT with a recommended 10 sets of 10 will be tight. But hey, I'm already around 6-7 total sets on my big lifts anyways because I'm always moving up weight until I get into the weight range I'm targeting. Let's punch this program in the face! Goal: German Volume Training 3x a week for the next 6 weeks/5-day cycles. Biohacking is a must so we'll see how this goes. Being that this is new it's all subject to change but I'm going to give it my 110% Goal #2: Hey Wolfie, why do you suck at jumping rope? HEY! That's not very nice, sir...or ma'am....but you're right. Why do I suck so bad? It's not so much that a suck, but my one foot hopping speed is SLLLLLLOOOOOWWWW. Like....whoa, dude. Speed ladder, much? It's embarrassing. So, with this goal, I want to increase my foot speed and quickness by adding in jump rope after each set or every other set of my workout. I started doing this last week and really enjoyed that time in between sets....this is also when I realized how slow my one foot speed was. Goal: Minimum of 3x rounds of jump rope in between working sets. Track each foot speed for :30 seconds at the beginning and then beat that foot count at the end of the challenge. Goal #3: Hey Wolfie, keep eating, keep fighting, bruh! I think I might need food to stay alive, sooooooooooo, thanks? OHHHH! You mean with the whole fasting thing and adding in more volume....I see, now. Yeah, I think you're onto something there. Since I'm pretty good at letting myself know when I'm hungry, I just need to be extra prepared on training days and make sure I'm ready to refuel. I will continue to fast for 14 hours with a 10 hour eating window and just consume more calories/protein. And since Heather's been back from California, she has awoken her inner health nut and wants to start eating as clean as possible. So much so, that we cleaned out the pantry and tossed a lot of stuff then donated the rest! I had JUST bought a pack of Ritz PB crackers too. I decided to take those to work and distribute among my teammates so they didn't go to waste. With GVT, I'm going to need to refuel and keep on my game better then ever, but I'm certainly up for the challenge! Goal: Continue to do my 14/10 fasting regime and help Heather meal prep. Goal #4: Hey Wolfie, you should Pray more! Aint that the truth. I pray a lot...but somehow that never feels like enough. So, I want to step up my prayer game or more like, I want to step up my game as the spiritual leader of the house. 2 things: tithing and reading the Good Book. Tithing needs to happen 100% every time I get paid. God deserves his 10%. And reading the Bible...it's something I've never done. The plan is to finish the Bible through and through. The plan? Goal: 2 chapters a day and 5 on each weekend day + daily devotional's and general Prayer Warrior business. BOOM! I'm so excited to get this challenge under way! I feel like I'll have to work for some of these goals and that's a good thing. I don't want this to be easy by any means. Thank you all for joining me on another journey through the wild lands of my mind. Feel free to hang out and shoot the breeze with me Wolf
  20. 1. Strong Enough to Shoulder It He grabbed the Librarian by two handfulls of chest hair and pulled him up to eye height.'I'm not bloody well going to have it, understand?' Vimes shouted, shaking the ape back and forth. 'Oook,' the Librarian pointed out, patiently.'What? Oh. Sorry,' Vimes lowered the ape, who wisely didn't make an issue of it because a man angry enough to lift three hundred pounds of Orangutan without noticing is a man with too much on his mind. -- Guards, Guards Goal: Lift Heavy Things (preferably not Orangutans) 3 times a week Gym is good, lifting is good, I'm seeing nice results in my form and starting to improve my strength. Onward! 2. Dis-Organizer Mark V 'Good Morning, Insert Name Here! I am the Dis-Organizer Mark Five, "The Gooseberry"TM. How may I —' it began, speaking fast in order to get as much said as possible before the inevitable interruption. 'I swear I switched you off,' said Vimes. 'You threatened me with a hammer,' said the imp accusingly, and rattled the tiny bars. 'He threatens state-of-the-Craft technomancy with a hammer, everybody!' it shouted. 'He doesn't even fill in the registration card!' -- Thud! Goal: Keep Bullet Journal Updated 80% of the time This was a big success last time, so I'm going to keep it going. As in all things, trying to be better than 80% is frequently counter-productive, so I'll stick with the 80% goal. 3. Run Hungry Someone was running, and they were chasing. They were chasing because he was running, and he was running because they were chasing. -- Men At Arms Goal: Run 2 times a week Goal: 18-hour Fast 2 times a week I'm splitting this into two trackable goals: running and fasting. They'll still be scheduled for the same day, but now I'll be able to see better if fasting or running is the bigger problem. I didn't do great on this last challenge because I either ran OR fasted, but rarely did both. Special Long-Term Quest: Cholesterol II Vimes carefully lifted the top of the bacon, lettuce and tomato sandwich and smiled inwardly. Good old Cheery. She knew what a Vimes BLT was all about. It was about having to lift up quite a lot of crispy bacon before you found the miserable, skulking vegetables. You might never notice them at all. -- Thud! Goal: Lower cholesterol numbers (significantly) by August. No changes here. Should have a doctor's appointment sometime this month, then we'll be recalibrating.
  21. Back in my soul guild, the Druids, for my 11th challenge. This time of year is so energising, yet I am free of most obligations (family holidays, regular holidays, productive study, choir practice) - there's nothing much to do except go to work, enjoy the long days, and love life! My overall quest is still to improve my health and body composition. At my recent annual diabetic check-up I was told that, based on my HbA1C, blood lipids and blood pressure values, I could be taken off the diabetic register. I opted to stay on, so I would continue with the annual visits, not only because of my genes (my mum and grandma had it, and so does my older sister), but also because I still have T2D; I'm just controlling it with the strongest medicine, food. I also discovered that I was at the exact same weight as a year ago, 90 kg, putting me at 29 BMI, meaning that I spent the whole year yo-yoing 5 kilos. On the positive side, a recent DEXA scan showed that I have built a lot of muscle mass too, and that my bones are stronger than average (so I really am big-boned, LOL!) For this challenge, then, I am going to FLOW: Fit and Strong Weights in the gym 3 x week (one session allowed to swap for a kettlebell workout at home) Walk to Mordor, a.k.a. work - I'm under 600 km, which means I should hit Mount Doom before Xmas! Loving Nourishment Eat a fully ketogenic diet, meaning no carbs whatsoever except lots of green leafy and summer watery veg (or small amounts of other, non-carby veg); moderate protein and high fat, all from real food (no powders/gels/liquids or sweeteners); keep recording everything on Fitday No snacks between/after meals (this is difficult!) Intermittent Fasting 3 x week - this goes well with keto, and I have already made a great start last challenge; hoping to push on until the second half of August, when we go away for 2 weeks and the schedule will have to change. Weigh myself the day before travelling. Open Study Go through the dozen or so books that I have amassed to read during the break between my 2 years of MA in Classical Studies; hopefully identify a few topics of strong interest with a view of developing one of them for my dissertation in a year's time Complete the free FutureLearn course on the Health and Wellbeing in the Ancient World that ties in with my MA Weekly Dates Lurve - prioritising some quality time with Mr V. Money - set a regular hour to look at boring admin things such as moving/consolidating accounts, checking the small print, reading a finance book, etc. Thanks for reading, and let's go do it!
  22. This glorious geeky bastard, y'all. Life goals. I know exactly why I walk and talk like a machine. Goal: Sleep. Measurement: Hours. Frequency: Daily. (Night before.) 4-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_ I'm doing badly on this one lately, and need to recover some ground. I've replaced my missing fitness tracker so I can quantify sleep better and report it to my ADHD coach. Also, feel free to harass me if you see this number averaging under 6.5-7 hours. Seriously. Want it fast, want it hard. Goal: Aikido. Measurement: Full points for attendance or reasonable substitution. Half points for any substitution. Frequency: 3x/week, or as possible. 0-x-_-x-x-_-x//_-x-_-x-x-_-x//_-x-_-x-x-_-x//_-x-_-x-x-_-x//_-x-_-x-x-_-x I'm doing reasonably well on this one, though I've been skipping classes for work reasons lately, which isn't great. (If I get the ADHD handled better, this will happen less.) The x's are there for adding in extra visits to the gym, which I'm going to try to step up when I get back from my vacation. Less for fitness, more for my brain. Goal: Intermittent fasting (fast, get it?). Measurement: Full points for LCHF+IF. Half points for one or the other. Frequency: Daily. 5-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_ I'm pretty reliably LCHF 90% of the time or more, but IF has slipped. I'd ideally like to do both. I find both at once challenge, so that's this challenge. One track mind, one track heart. Goal: Focus meditation. Measurement: Yes/no. Frequency: Daily. 0-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_ Recovering lost ground again; I considered a more challenging measurement, but I realized I've meditated maybe twice in the past month, which is no bueno. Anything goes. Goal: Focus, and do some ADHD shit. Measurement: WTF, I dunno. Frequency: Daily. 10-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_ Yeah, I don't know how to measure this one. On the one hand, it's things like "did I successfully use a strategy or do something biggish like see my coach", and on the other, it's, like, did I do a little educational thing that may or may not move the needle. (And, to be honest, my coach and I are running out of ideas, a little. I still get more done working with her around, but the coaching isn't going on so much.) I'm not sure. I'll take suggestions. I feel like I'm the worst, so I always act like I'm the best. Goal: Metta meditation before bed. Measurement: Yes/no. Frequency: Daily. 0-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_ This is a two-birds-one-stone kind of thing. I'm hoping it helps with some of the sleep problems by centering me a little at bedtime, and I'm hoping to spend a bit less time feeling like I'm the worst. Bonus: Practicing a certain Doctorish arrogance. Measurement: Sliding scale. Frequency: As arises. 0-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_ I don't know what this looks like, but I think it's worth doing. Maybe I'll just practice saying some really arrogant shit about myself. I know exactly what I want and who I want to be. Goal: Timepunk lifestyle reboot. Measurement: Sliding scale. Frequency: As arises/daily. 2-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_ Bonus: One-off timepunk lifestyle reboot shit. Measurement: Sliding scale. Frequency: As arises. 5-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_ I don't really know what to do here. (Yes, the goal quote is a lie.) I'm sort of going, "I'll know it when I see it," except then I sometimes don't see the opportunities. Any suggestions on this one? I think I might need a blazer of some kind. (Summer is not good time for layering, WTF.) Fortunately, it's sunglasses season and I have light-sensitive eyes, so I'm getting back in the sunglasses habit. Wouldn't kill me to break out the punk albums again. But that's all low-hanging fruit. If I'm really clever, maybe there's something here about using the ADHD traits in an actually useful way, cuz that dude's the ADHD poster child. Bad grades, distractable as a cat, poor impulse control, doesn't handle authority well, into adrenaline sports... but he makes it work somehow. (I'm counting the activity tracker acquisition, because any device that analyzes my activity and vibrates to extend my senses while looking like jewelry is surely a futuristic cyberpunk marvel.) TV taught me how to feel, now real life has no appeal. Goal: Writing. Measurement: Full points for 10 minutes or 10 words. Frequency: Daily. 0-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_ Time to make with the fictional worlds again. Starting small to get the habit going again. If you are not very careful, your possessions will possess you. Goal: General possession-ranching, particularly organizing and repairing. Measurement: Sliding scale. Frequency: Bi-weekly. _-_//_-_//_-_//_-_//_-_ I wasn't going to, but the song's pretty clear on it, and it's not a bad goal, so just a few stuff-husbandry goals. Not acquiring. Acquiring is not the point. In theory, I do this, but in practice, I wouldn't notice if it slipped, so this is the weekly reminder. Don't do love, don't do friends. I'm only after success. Bonus: Points for social activity. Measurement: Sliding scale. Frequency: As arises. 3-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_//_-_-_-_-_-_-_ I have a habit of getting way too stuck into work, and then hibernating when I have time off. Right now, I'm just tracking and awarding bonus points, but at some point, it'll be more goalish. I will count aikido, because it's social and seeing people outside of work - any outside club activity counts. This looks like a long one, but it's mostly data-gathering, or nudging existing habits back into place. TL;DR on the audience participation: Hassle me if I don't average 7 hours of sleep a night. My ADHD goals need measurability. My timepunk lifestyle reboot needs both goals and measurability. I could also use a little help being arrogant, frankly.
  23. 1. Strong Enough to Shoulder It He grabbed the Librarian by two handfulls of chest hair and pulled him up to eye height.'I'm not bloody well going to have it, understand?' Vimes shouted, shaking the ape back and forth. 'Oook,' the Librarian pointed out, patiently.'What? Oh. Sorry,' Vimes lowered the ape, who wisely didn't make an issue of it because a man angry enough to lift three hundred pounds of Orangutan without noticing is a man with too much on his mind. -- Guards, Guards Goal: Lift Heavy Things (preferably not Orangutans) 3 times a week I've decided to scale back on running slightly and start folding in some weightlifting. To this end, I've joined a gym near work. The goal is to go workout before my morning meetings, but we'll see if that pans out. If it doesn't, I can go at lunch or after work instead. 3X a week. 2. Dis-Organizer Mark V 'Good Morning, Insert Name Here! I am the Dis-Organizer Mark Five, "The Gooseberry"TM. How may I —' it began, speaking fast in order to get as much said as possible before the inevitable interruption. 'I swear I switched you off,' said Vimes. 'You threatened me with a hammer,' said the imp accusingly, and rattled the tiny bars. 'He threatens state-of-the-Craft technomancy with a hammer, everybody!' it shouted. 'He doesn't even fill in the registration card!' -- Thud! Goal: Keep Bullet Journal Updated 80% of the time I filled up my old bullet journal and got a new one, and I'd like to keep it newly organized and do better about keeping up with it. This is a bit of a cheat because instead of focusing on goals like Meditate Every Day and Write Every Day and Keep Checkbook Balanced, I'll just track how well I track all those other things. 3. Run Hungry Someone was running, and they were chasing. They were chasing because he was running, and he was running because they were chasing. -- Men At Arms Goal: Run and Intermittent Fast 2 times a week Slightly scaled back, but still there. On days that I'm not lifting weights, I'm going to 1. Fast for 18 hours and 2. Go for a short 1-2 mile run in the mornings. I'd never try to do any serious cardio distance on no fuel, but a short run while fasting has been shown to have all kinds of good benefits. Special Long-Term Quest: Cholesterol II Vimes carefully lifted the top of the bacon, lettuce and tomato sandwich and smiled inwardly. Good old Cheery. She knew what a Vimes BLT was all about. It was about having to lift up quite a lot of crispy bacon before you found the miserable, skulking vegetables. You might never notice them at all. -- Thud! Goal: Lower cholesterol numbers (significantly) by August. No changes here.
  24. Hey Rebels, I've been lurking around NF for a while now and have become sold on the idea of intermittent fasting. From reading people's stories and the articles, it appears to me that most people generally prefer to skip "breakfast" and start their eating window around 1200 after some mid-morning training, then consume the second half of their day's calories in the evening. The issue for me is that I'm a diehard early-morning trainer, for both pragmatic and romanticised reasons. I'm generally in my lab from around 0745 until the evening so I get up at 0500 to train before I get the chance to become tired out from the day, then eat afterwards around 0615. I then stick to a normal eating plan of lunch ~1200 and dinner ~1800. I want to start intermittent fasting, but I don't want to change my training schedule as I absolutely adore training alone in the back garden before everyone else wakes up. Provisionally, it makes sense to me to just shift the fast so that I'm actively fasting in the evening rather than the morning. Ie I train as per usual, then extend my breakfast to include more food and also consume a larger portion at lunch. Giving me a fast from around 1300 until the next morning. I imagine that the collective wisdom at NF contains more grounded information than my hunch though. I suppose, following this, my questions are: Has anyone had any experience with something similar, and if so how did you find it? How would you stagger the calories? 50/50 across Morning and Noon or some other configuration?
  25. Last Edit: 4-Feb-2015 After starting this thread, I was informed that what I am doing is known as a Protein Sparing Modified Fast (PSMF). I am constantly consulting The Oracle (Google) to find out more about this subject and modify the diet plan as approriate. As of right now here is how I am planning on executing the diet: I am still learning more about it as the days go on. Based off of what I have learned so far, I will be trying the following diet/exercise plan: Every day my goal will be to consume 140 G of protein. I will cycle 2 days of nothing but protein shakes and fiber powder. 144G Protein, 10G Fat, 6G Sugar 30G Fiber, 738-ish Calories on a shake day the calorie count will be slightly higher - by how much depends on how you calculate the calories from fiber. This figured incorporates the calories from the 4mg of fish oil I will take. Every 3 days I will have have a big ol' egg white omelet made from 4-ish egg whites with spinach, red peppers, mushrooms and jalapenos. In addition I will eat a whole egg as well as a big plate of fresh spinach or lettuce, red peppers, cucumber, a couple of green olives, and about a big handful of salted mixed nuts. I will also have protein shakes to get my required grams of protein. Every other "food cycle" I will have a little bit of cantaloupe (half a cup-ish) and a banana in addition to the omelet, plate of low-carb veggies, olives, and nuts. I will take a multivitamin twice a day with food or a protein shake and a 2mg fish oil capsule. I will continue to workout as normal - Lift 6 days a week and cycle between running 3 miles and doing sprints (ideally 3 days a week). I have a hard time motivating myself to do cardio, so I often find excuses to not run. I will work on becoming more consistent. Before I lift or run I will take 10G of BCAAs. I will drink tons of water, and lots of tea. FOR THE EMPEROR!!!!! --------------------------------------------------------------------------------------------------------------------------------------- Here is the original post which led me down the path to discovering PSMF (Thanks Hazard) Hey everyone! This is the result of something I was mulling over in my head, and then spending about a week reading a bajilliondy different articles on nutrition, fat loss, muscle growth, carbohydrates, fats, etc etc etc.... TLDR version: Perhaps the best body recomposition (lose fat, gain muscle) thing to do is to focus on eating 1 Gram of protein per lb. of body weight per day, and then minimize both fat and carbohydrate intake while lifting heavy things and then putting them back down??? Note: I will be eating egg whites, chicken, beef, fish, and using protein shakes as needed to hit my 1G protein/lb/day goal while drinking copious amounts of water and tea (Earl Grey and Black Currant, both made by Twinings – it’s more to help keep me from boredom snacking than anything else). I am stuck with cafeteria style dining at the moment and cannot make my own food so I will be getting some carbs/fat as well but will limit them to only what I get as a byproduct of eating the aforementioned foods. Once I hit my desired body fat % (basically I want to look like Deadpool) I will add other foods for maintenance. Perhaps I could live off of just meat, but variety is the spice of life so I will be throwing in other food items once I get to a maintenance phase. Other people have a lot to say about why cardio isn’t the best thing for weight loss. Other people have a lot to say about why heavy weight training (4-6-ish reps for 3-ish sets) is best for increasing muscle strength/mass. Other people have a lot to say about why lifting to get gainz is better for fat loss than cardio for the same amount of time. I am a fan boy (not really, I have a mind more open than Olaf’s arms when administering warm hugs) of the aforementioned things… but I am just here to pose the following question and give my best guess as to the answer: SO…. a certain bit of dietary advice had always confused me, specifically the concept of caloric surplus/deficit in relation to muscle growth. Basically I keep reading that I cannot put on muscle if I eat fewer calories than my body needs in a day and you cannot lose fat when in a caloric surplus. The question: Can I lose fat while gaining muscle on a low calorie diet where I eat 1G Protein/Lb Bodyweight/Day and eating as little fat/carbs as possible? My body needs protein to build muscle. So I will eat lots of amino acids (the building blocks of protein). My body also needs energy to carry on all its myriad of functions (including building muscle). My body already has plenty of energy stored as fat. I can understand why I would need more building blocks to make new muscle, but I already have plenty of energy saved up. Why do I need to eat more energy? Why does using up my energy stores (IE the fat) prevent me from putting on muscle? The energy is already there in my body waiting to be used…. The body seems to me to be pretty efficient and does not appear to want to waste things, especially energy. Now, you can literally piss away glucose at times, but I’ve never read anything that shows this happening in significant amounts in healthy individuals. SO – according to conventional wisdom, it is impossible to put on muscle while eating fewer calories than your body needs to meet its daily energy needs. That doesn’t make sense to me. Why you ask? Well… most of us have huge energy reserves, I.E. fat. Fat is where your body stores the *VAST* amount of its energy. Sure, the body can breakdown muscle (NOTE ON THIS: I have not found any information on exactly when this happens. Since this would seem like a last-ditch sort of thing, I imagine that the body will tap into its fat before eating away at the muscle for energy in significant amounts. I have also heard that consumption of protein and exercise can stave this off, which is why I would want to keep up with the whole 1 G of protein per pound of body weight per day thing. If anyone can point me in the direction of some good information on when muscle cannibalization occurs, I would like it). There seem to be limits on how much muscle a person can put on. Our ability to put on fat appear to be limitless (people can weigh over 1,000 pounds). Our body obviously likes to, and will, easily use fat as an energy storage depot (really more like energy storage medium, but storage depot rolls off the tongue (fingers?) so well….). With this said, just because I don’t consume as many calories in a day as my body needs for all of its various functions does not mean that I do not have energy available. You can live off of your fat stores for a hot minute (here is a link to a report on an obese man whom fasted for a year under the care of a doctor http://pmj.bmj.com/content/49/569/203.short). Glucose is not an “essential nutrient†meaning that you do not have to consume glucose to live. You need glucose to live, but your body can produce it in sufficient amounts to live without you having to eat extra (google gluconeogenesis for more info – there isn’t a whole lot unfortunately). Supposedly you can make 150 G of glucose a day (http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/#axzz1za02xNxp – Go to the paragraph “So How Much Glucose Do You Really Need?†near the bottom. He doesn’t cite the source for this, and I have not been able to find any research backing it up myself. If someone can find something supporting/rejecting this number, *please* send me a link ). Anyways, unless you are doing some hardcore crossfit thing, doing some crazy bicycling thing, etc etc etc your body will keep up with whatever you are trying to do (Note: This isn’t a fault of gluconeogenesis… People can eat carbz for dayz and still run into these issues with extreme feats of humaning). If you are worried it can’t, then eat a little carbs right before/during the event as needed just to get you through. Your body only has about a teaspoon-ish of glucose floating around in the blood (this is closely regulated by the body) and can store about about 400 grams of glycogen (glycogen gets converted into glucose) in the muscles (I imagine this number varies a bit from person to person based on muscle mass) and about 100 grams of glycogen in the liver (again, probably varies a bit from person to person, but I imagine the biggest variance in individuals come from muscle stores of glycogen). http://healthyeating.sfgate.com/body-store-excess-calories-9627.html (not a direct link to the study which was conducted by Iowa State, a thousand pardons…). There are certain parts of your body which like glucose… the brain, for example, *needs* glucose (even when adapted to using ketones, it still needs 50% of its energy to come from glucose (UGH – Of course I cannot find a source for this now… Fear not though citizen I read it on the internet, so it must be true.. For cereal though, again, if anyone can find anything supporting/rejecting this, feel free to let me know! ) I think our blood glucose levels are pretty much just for the brain, but that is simply a guess with nothing to support it other than observations and my little bit of knowledge of how the body works… With that said, there are parts of your body that like ketones (cardiac muscle). A lot of your cells can use either glucose or ketones for energy once they become “adapted†(which supposedly takes a couple of weeks. I am not even gonna lie – I am getting burned out at the moment with googling things… If someone thinks that my aforementioned statement is wrong then at that point I will go verify it’s rightness or discover is wrongness). SO…. This is a little all over the place, but I think it’s a great starting point for a discussion…. Low Carb…. Low Fat…. Why not both?? https://literatastrophe.files.wordpress.com/2012/11/screen-shot-2012-11-08-at-6-08-31-pm.png As I stated before, I cannot get as low fat or low carb as I would like in my current situation, but I will start implementing this as of today (2-Feb-2015) and post pictures, weight, and tape measurements of different body parts (sorry, I do not have calipers yet… :\) as well as a log of what I eat everyday (with super guesstimated portions). Oh – a note on ketoacidosis… This is a disease state present in diabeetus-ified individuals…. IE their body forgot how to insulin properly. Supposedly insulin helps regulate ketones (this is argued a lot by science-ey people (http://www.ncbi.nlm.nih.gov/pubmed/749914). Protein stimulates insulin release (http://ajcn.nutrition.org/content/72/1/96.full). So, I should not go into ketoacidosis since my body knows how to insulin. However, I will keep an eye out for signs of ketoacidosis (unfortunately I do not have the capability to run labs on myself). ------------------------------------------------------------------------------------------------------------------------------------------- I will post weekly updates. When I take pictures they are done with relaxed muscles, full exhaled breath. For the measurements: They are done with muscles relaxed, the fixed end of the tape measure (a plastic tape measure intended for use by a tailor) will remained pinned in place against my body while the free end is pulled tight. I close my eyes and let the free end slip through my fingers until it is barely snug against my body. I will re tighten and let it go loose 3 times before opening my eyes and taking note of the measurement. I purposefully keep things in 8ths. When doing measurements on the torso I do it with a fully exhaled breath, and take 3 measurements (everything is so squishy I have a hard time getting accurate results, so I don't want to rely on just one measurement). Here are the exact locations I measure: Neck - Widest point (over the peak of the adam's apple) Chest - Just under the nipples Bicep - Widest point (no landmark) Forearm - Widest point (no landmark) Waist - Narrowest point (which happens to be my last rib) Belly - Widest point of my pooch (which is just below my belly button) Butt - Widest point (I kind of figure out through trial and error where this this, there is no specific landmark) Upper Thigh (this is the widest point of the fatty area of my thigh. No landmark) Mid Thigh (this is the widest point of the muscular area of my thigh. No landmark) Calf (This is the widest point of my calf. No landmark) I do more exercises than just the ones listed... for sake of not having too much info here I will only post a few lifts. I will fill out a more comprehensive log at a later date and link it to this post. ------------------------------------------------------------------------------------------------------------------------------------------ 2-Feb-2015 - (NOTE: I know this was not ideal but I took all of these measurements just before dinner. In the future I will do them first thing in the morning when I wake up) Weight - 141.9 pounds Neck - 15" | 14 7/8" | 15" Chest - 33 2/8" | 33 1/8" | 32 7/8" Bicep - 11 7/8" Forearm - 9 7/8" Waist - 29 2/8" | 29 3/8 " | 29 3/8" Belly - 32 7/8" | 33" | 32 6/8" Butt - 24" Upper Thigh - 40.5"" Mid Thigh - 43" Calf - 14 3/8" http://rebellion.nerdfitness.com/index.php?/gallery/image/9974-2feb15-front/ http://rebellion.nerdfitness.com/index.php?/gallery/image/9975-2feb15-side/ Deadlift: 150lbs 8r 3 Set (working on form) CHANGE: N/A Pullup: (On assist machine): -35lbs 7, 5, 4 Reps CHANGE: N/A Dumbbell Bench Press: 65lbs 4 reps, 65lbs 3 reps, 60 lbs 4 reps CHANGE: N/A Dip: 25lbs 5 reps for 3 sets CHANGE: N/A Squat (butt to calves): 135lbs 5 reps, 135lbs 7 reps, 135lbs 6 reps CHANGE: N/A Standing Shoulder Dumbbell Press: N/A CHANGE: N/A +++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
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