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This is part three of a year that I am setting aside to try to heal from chronic exhaustion and demotivation. There are four aspects to lifestyle healing magic: food, stress, movement, and sleep. This module is for fine tuning the food aspect. Last challenge I started keto, and saw a massive reduction in anxiety, and some other mental benefits. This challenge I will experiment with different variations on the ketogenic diet to increase my knowledge about what works. I have some improved mental energy, and hope to spend it on writing and painting. But I won’t push it if I don’t feel like it. Motivation must come from an un-inflamed and adequately fuelled mind, not from desperate attempts to whip up willpower out of the watery gruel of fatigue. A loose sort of schedule does seem to be developing on its own, so I’m just going to let that continue. I haven’t really recovered my physical strength and energy since the last trip to Munich (now some weeks ago damnit) so exercise will be advised but optional. (We have proven to our satisfaction the inefficacy of forcing the lab mouse to run when exhausted). Lifestyle Healing Magic: Ketonics Module I Potions (food) Lesson One: Do Not Ingest Poison: no sugar, caffeine, or alcohol (Ke)Tonics general instructions: eat at or under 20g net carbohydrates per day. (Ke)tonics specific experiments: Zero week will be no chocolate and no live sauerkraut, to see if this helps with my current heartburn. I must also undergo the trial of the Silberhochzeit, in which I must endure some periods of foodlessness on the train, and evade all attempts to poison me with celebratory food. Weeks 1-5 I will adjust other parameters. Possible experiments could be increasing and decreasing the plant content of my diet, which will probably mean decreasing and increasing the dairy content, since those are my two sources of carbs, and they compete for space. I might also try cutting eggs and processed meats and really going all in on fresh meat, green things, and water. I might add fasting or save it for next challenge. Or maybe I will devise a diet inspired by Artio the bear goddess and eat salmon, berries, meat, and (*googles bears*) herbs, pine cones, hikers, and 20 000 calories worth of moths??? (*note to self: check carbs in moths*). Defence Against the Dark Arts (stress) Occlumency (meditation) is suspended so that its anxiety-lowering effects may be trialled separately from the ketonics. It shall be reintroduced next challenge. Enspiriting Runes: I shall aim to do a little art every other day. Sparking Sigils: I shall aim to write a little every other day. Transfiguration (movement) Hypertrophy Charm: any form of strength training, if energy allows. I seem to be losing weight from the keto, and I don’t really like what I see—my weightlifting over the last few years has added thickness to my legs, arms, and waist, but not to my chest, upper back, or glutes. I seem to be in a slightly longer term tired phase, so I will simply do some exercises for these areas whenever possible, until moderately tired, at home or at the gym. Recommendations for isolating the glutes without the hamstrings welcome. Current ideas include swings and single legged glute bridges. Recommendations for hitting the chest without the arms also welcome. So far, the barbell bench has added weight to my arms only. Spell of Ambulancy: at least one short walk daily. Charms (sleep) Somnolence Ritual: screens off at 9:30 Hmmm. This entry looks kind of dry without any gifs or pictures. Here, have an experimental scribble. And share gifs of mead, honey, and other beautiful liquids, please.

This is part two of a year that I am setting aside to try to heal from chronic exhaustion and demotivation. There are four aspects to lifestyle healing magic: food, stress, movement, and sleep. I'm adding a little to the basics which I established last challenge, and testing a specific diet to see if it helps. Potions (food): Do Not Ingest Poison: no sugar, caffeine, alcohol, refined carbs, industrial seed oils (Ke)Tonics: eat a very low carb, very high fat diet. Leave out grains, legumes, starchy vegetables, low fat dairy, fruit, and honey. Focus on meat, fish, eggs, full fat dairy, above ground vegetables, and healthful fats. Defence Against the Dark Arts (stress) Occlumency: meditate 20 minutes daily, after first tea and before second tea Hydrotherapy: end all showers with cold water Defensive Gesture: book a massage and show up! Defensive Ward: schedule daily internet block from 8-10am Enspiriting Rune: one effortlessly bad and therapeutic scribble per day Transfiguration (movement) Barbellogy: continue with four lift split three days per week, if energy allows. Ambulancy: at least one short walk daily Charms (sleep) Somnolence ritual: screens off at 9:15, stretch, sleep at 9:45

Welcome all! I’m a married parent of 4 kids aged 0-8. I’m ultimately an adventurer at heart, though I train similar to a lot of Rangers (and I’m something of a Druid Paladin which is also something of an equivalent to a Ranger). I love hiking, exploring, traveling, and other fun things with the family. Since shortly before joining Nerdfitness, my physical training is typically built around injury rehabilitation (which happens a bit more often due to autoimmune arthritis) and training to be able to travel, explore, and play with my family. I have a pretty effective Disney World training system, and try to ensure that at any point I’m strong enough to carry my whole family somewhere. That has become more difficult as the years go on but I can still do it for the most part. I am also an enthusiastic suburban homesteader bent on establishing an orchard and vegetable garden, so things can get pretty out-doorsy depending on my goals. My needs mean I do a variety of types of training, and my earliest two physical training goals were “run fast” and “be able to competitively play any sport I come across.” I prefer to avoid gyms and do a lot of body weight training. At the beginning of the year, we welcomed baby 4 into the family, my cat was diagnosed with feline dementia a few months ago, we adopted a kitten (our third cat and Rex’s first), and I’ve returned to work from my parental leave. At the beginning of this year, we started shopping for an existing business with a professional kitchen to give a physical location to our small cottage bakery. I’m not at liberty to discuss more at this time, only to say it’s a thing that we are working hard on. The fruit trees and bushes are all doing well. Deer chomped my kumquat tree, my serranos, and my Carolina Reapers (just the tops and clearly with regret) but they’re recovering and I’m still crossing my fingers that we’ll get some fruit from them. The Ranier is dead, but a replacement will be here in August or September. The berries are exploding again, now that the sun is in full force and we’re home to water them regularly too.. The fence is DONE (functionally, though I still have work to actually do when it’s not a trillion degrees outside). Healthwise, we’ve been living the keto lifestyle for a little over 5 months, and we’ve found it to be incredibly easy to stick to 99% of the time, meaning we’re seeing more success and I’m burning less willpower on food-related stuff. I am past my arbitrary goal weight, and I’m focusing hard now on maintaining around this weight while achieving my goal composition. The last time I was this weight was before I met Jessie and when I was in my student teaching (yeah, before the wrestling coach gig!) That is, one of the best shapes of my life. I want to be lean and strong, not skinny and weak. (Tried that and hated it). I have been focusing hard on my calisthenics since shortly after the start of the last challenge and when testing today, I hit a new pull up record of 10 last challenge. I can do 7 solid pull ups with le bebe in a harness and that’s basically my starting weight at the moment, though he’s getting bigger faster than I’m losing weight; in fact, I’ve hopefully reached my minimum and I’ve shifted to building muscle for a while. My plan is to work on bulking up for a while and after I add a good chunk of muscle I’ll return to cutting my body fat. It’s within the healthy range and bordering on the fitness range. This may mean I have to add gym time with heavy weights or make more or my own weights since I think that’s what will put muscle on the best. Goals: 1. Sleep. As best as possible. I’m a nonfunctional mess without sleep and can sacrifice it for a few days ok but then I have to make it a super high priority to regain it. With le bébé getting older this is easier but teething means there are still rough nights. 2. My basic calisthenics routine with Woody and Rex and Bo Peep. I’ve been hitting the upper body he’s but I need to get back into my lower body and core. Currently I’m at 10 pull ups and ?? push ups. I need to do a max push up test here. I’ve been doing the 25-push ups a day challenge in July so I hope that’s translated to progress. Woody was doing those with me but had a rough scooter accident where he sprained a wrist and that threw it off. Woody, Rex, and Bo Peep started dance last night and start swimming Saturday so we’ll be at the YMCA twice a week. I’m still doing the calisthenics but since we booked a Disney trip in December and are traveling on a vacation with my family in a few weeks, I’m back into DW Prep mode. I’ll be doing all the usual loaded carry exercises plus step ups, courtesy of my friends who answered my panicked call when I realized I no longer have a 15-story building’s worth of stairs to climb. 3. Take one concrete step forward per day- at least one tangible, visible thing to make life better. This ranges from things as small as “dig out the replacement toaster” to as big as “reorganize the playroom.” I don’t have to complete the bigger ones as long as I make progress. 4. Take one concrete step forward per day career-wise. I need my job but I’m not satisfied in it and otherwise need a change. I need to hone/adapt skills and look for other opportunities. -> Currently, this involves working towards dramatically expanding a part-time business into a full-time business, which would have Jessie running that business full-time and likely have me also working it full time within the next few years. I’ve also continued to interview elsewhere to help give us options. I really want the business to work though. 5. It’s watering time. It’s hot and dry now. We scrapped the one planned bed and I moved the blackberries. We’re going to nicely finish what we have before we add more. 6. Therapy. I have a new diagnoses and new medication that have been, it feels, pretty life changing. I finished intensive therapy that was also insanely helpful prior to that and I am continuing with less frequent sessions. My goal is to better learn how to manage ADHD and how to be a more connected, present, and supportive husband and father. I think I have been progressing well. I feel healthy. I am excited about how this has gone. There’s a lot going on. I’ve started a lot more regular D&D sessions with the kids. We’re a good chunk of the way into the Lost Mine of Phandelver. I’m seriously considering a TikTok channel detailing their exploits because they’re a lot of fun- a regular human fighter (who will likely become a Paladin) played by Woody,, a Dragonborn Barbarian who will 100% be multiclassing Druid played by Rex, and a higher level Tibbit multiclassing Druid and Rogue played by Bo Peep, who is a volatile sometime-companion and sometime-ally who can also wild shape into a dog. They love it and so do I. I told them we’d start a TikTok channel to tell their story, and if I manage to get that off the ground I’ll let y’all know- I did post one intro video but haven’t posted about the actual sessions.

Welcome all! I’m a married parent of 4 kids aged 0-7. I’m ultimately an adventurer at heart, though I train similar to a lot of Rangers (and I’m something of a Druid Paladin which is also something of an equivalent to a Ranger). I love hiking, exploring, traveling, and other fun things with the family. Since shortly before joining Nerdfitness, my physical training is typically built around injury rehabilitation (which happens a bit more often due to autoimmune arthritis) and training to be able to travel, explore, and play with my family. I have a pretty effective Disney World training system, and try to ensure that at any point I’m strong enough to carry my whole family somewhere. That has become more difficult as the years go on but I can still do it for the most part. I am also an enthusiastic suburban homesteader bent on establishing an orchard and vegetable garden, so things can get pretty out-doorsy depending on my goals. My needs mean I do a variety of types of training, and my earliest two physical training goals were “run fast” and “be able to competitively play any sport I come across.” I prefer to avoid gyms and do a lot of body weight training. At the beginning of the year, we welcomed baby 4 into the family, my cat was diagnosed with feline dementia a few months ago, we adopted a kitten (our third cat and Rex’s first), and I’ve returned to work from my parental leave. At the beginning of this year, we started shopping for an existing business with a professional kitchen to give a physical location to our small cottage bakery. I’m not at liberty to discuss more at this time, only to say it’s a thing that we are working hard on. We have several new fruit trees, including a kumquat tree, and they’re all still alive. My Ranier cherry tree is alive but hasn’t woken up and I’m not entirely sure what to do about it. I have to replant an apple tree that sunk as well. The berries are exploding. The fence had an incorrect section sent (another return and replacement!) and this last piece should ship soon, meaning that I’ll finally be able to finish the darned fence. Fingers crossed. I hope. This never should have taken more than a day or two but here we are lol. Speaking of dragging projects, our bathroom remodel snowballed. It’s almost a ground-up remodel of the small bathroom now. But it’s gonna look good. Healthwise, we’ve been living the keto lifestyle for a little over 3 1/2 months, and we’ve found it to be incredibly easy to stick to 99% of the time, meaning we’re seeing more success and I’m burning less willpower on food-related stuff. I am past my arbitrary goal weight, and I’m focusing hard now on maintaining around this weight while achieving my goal composition. The last time I was this weight was before I met Jessie and when I was in my student teaching (yeah, before the wrestling coach gig!) That is, one of the best shapes of my life. I want to be lean and strong, not skinny and weak. (Tried that and hated it). I have been focusing hard on my calisthenics since shortly after the start of the last challenge and when testing today, I hit a new pull up record of 8. It’s probably not an actual strength record since I could previously do 6 but at 25 lbs heavier, but I’m on the way. I can do 5 solid with le bebe in a harness and that’s closer, so I’m expecting to hit an actual strength record soon. Goals: 1. Sleep. As best as possible. I’m a nonfunctional mess without sleep and can sacrifice it for a few days ok but then I have to make it a super high priority to regain it. With le bébé getting older this is easier but with teething on the horizon that adds a potential complication. 2. My basic calisthenics routine with Woody and Rex and Bo Peep. I’ve been hitting the upper body he’s but I need to get back into my lower body and core. Currently I’m at 8 pull ups and 35 push ups. I recently read a study of endurance athletes that suggests full keto adaptation occurs at about 6 months and the performance dip corrects. I’m still doing the calisthenics but since we booked a Disney trip in December and are traveling on a vacation with my family in a few weeks, I’m back into DW Prep mode. I’ll be doing all the usual loaded carry exercises plus step ups, courtesy of my friends who answered my panicked call when I realized I no longer have a 15-story building’s worth of stairs to climb. 3. Take one concrete step forward per day- at least one tangible, visible thing to make life better. This ranges from things as small as “dig out the replacement toaster” to as big as “reorganize the playroom.” I don’t have to complete the bigger ones as long as I make progress. 4. Take one concrete step forward per day career-wise. I need my job but I’m not satisfied in it and otherwise need a change. I need to hone/adapt skills and look for other opportunities. -> Currently, this involves working towards dramatically expanding a part-time business into a full-time business, which would have Jessie running that business full-time and likely have me also working it full time within the next few years. I’ve also continued to interview elsewhere to help give us options. 5. It’s watering time. All but my peppers are planted or died sad deaths on the patio, but we have 1 solid bed. The second needs to be installed, I have a pile of clay dirt to deal with, a ton of weeding to do, and I gotta keep everything alive since the heats of heck have arrived. 6. Therapy. I have a new diagnoses and new medication that have been, it feels, pretty life changing. I finished intensive therapy that was also insanely helpful prior to that and I am continuing with less frequent sessions. My goal is to better learn how to manage ADHD and how to be a more connected, present, and supportive husband and father. I think I have been progressing well. I feel healthy, though I’ve been pretty amped up the last few days during the remodel chaos and whatnot. There’s a lot going on. I’ve started a lot more regular D&D sessions with the kids. We had a few false starts and some practice sessions but they’re finally getting into the Lost Mine of Phandelver. I’m seriously considering a TikTok channel detailing their exploits because they’re a lot of fun- a regular human fighter (who will likely become a Paladin) played by Woody,, a Dragonborn Barbarian who will 100% be multiclassing Druid played by Rex, and a higher level Tibbit multiclassing Druid and Rogue played by Bo Peep, who is a volatile sometime-companion and sometime-ally who can also wild shape into a dog. They love it and so do I. I told them we’d start a TikTok channel to tell their story, and if I manage to get that off the ground I’ll let y’all know.

Well, he we try again. Last challenge things just went off the rails, and I couldn't get myself to get restarted. Car even got stolen haha. Luckily, nothing was damaged. Still a mystery as to how they broke in and drove it. Things have just seemed off with me. 2018 things worked well for me. Everything I seem to get going, I just end up failing out. With all that, I am still going to come back and try doing a little better then last time The goals are always similar or the same. I really just have to get myself in the routine of getting it done again. I'm actually thinking of talking to my doctor too. Check the hormones levels and such. I've been recently thinking it might be less depression, and more lower testosterone or something with me. Either way, I need to check with the doc to get some tests done. Then I might actually find out. So here we go with the challenge. Goal 1 - Sleep I know 100% that this is so important to my mental health, as well as physical recovery. When I decide to just stay up, I end up eating more things. Then I get even more tired for the next day. Then it's just a constant feeling of never being caught up, and always tired. I know my recent challenges, the sleep wasn't perfect right away, but it was getting better. Being heavier weight doesn't help either. SO better sleep will come as I lose weight as well as getting my routine in order. For now, I'll get back to what I was at before. 10:30 PM off the electronics, and start reading. At 11:30 PM, I need to head off to bed. I also need to get up right away. no laying in bed to play pokemon go or look around on the phone. 15 Points per day. 105 each week. Goal 2 - Eat I've debated over the last few weeks as to what direction I want to go with food. Keto has worked amazingly for me. It is restrictive somewhat though. I've watch lots of Greg Doucette, and he talks about low calorie high volume ways of eating. Which more of which sounds good, but still would be somewhat restrictive too. Both ways, I still would have to deal with the things the rest of my family eats. The days when my wife decided doughnuts should be bought, or whatever sweet temptations. All the times we we go out to do stuff, and it's decided to pick up fast food. I end up with nothing, and have to then come home and make myself stuff. For now, I am going to stay with Keto. I want to try to get my mindset like I had in 2018. I was faced with many a snack/food back then, but really didn't have much problem ignoring things. Keto will take a few days to get use to, and cravings to start to go away. It will help to get to sleep on time too Tracking Calories (2200-2400 max), under 20 g net carbs. 15 points per day. 105 each week. Goal 3 - Walk There is much I want to do. All the exercise. All the running. I just can't jump in full force yet. It's very evident to me whenever I just go to take out the trash and such. I'm going to focus just one getting out for walks. I need to test what my limits are, but I want to focus at least 20 minutes a day. Normally, I would have a rest day, but honestly, I am just wanting to keep moving. Hopefully, by the end of the challenge, I will have leveled up the walking to multiple walks per day, or much longer walks etc. The walking is super important for me to do, so I am making it a high point value. 20 points per day. 140 each week. Goal 4 - Check in daily, do the Mini challenge(s), get help with accountability The Mini challenge looks right up my alley. I've been wanting to declutter my area forever. I just never made much progress The mini challenge has everyone doing it. So I must participate. I also am joining the Weight Loss PvP group I saw @Rookie sign up for it, and it sounded like a great way to engage with everything. Lastly, I must get myself to post here. Missing a day isn't the end of the world, but missing weeks is not helping me in anyway. Not only myself, I can't be abandoning all the people here. At least 5/7 days posting here and working on the mini challenge will get me 15 points each week. Measurements April 28th / May 1st: Chest - 56.96 in / Waist - 62.40 in / Bicep (L) - 17.79 in / Bicep (R) - 17.04 in / Thigh (L) - 29.84 in / Thigh (R) - 29.33 in / Weight - 378.2 lbs Total Challenge points: Week 1 (03/28 -04/03) - 270/365 - 73% Week 2 (04/04 - 04/10) - 0/365 Week 3 (04/11 - 04/17) - 0/365 Week 4 (04/18 - 04/24) - 0/365 Week 5 (04/25 - 05/01) - 0/365 Challenge total - 0/1825

2019 into 2020 I really started struggling. 2020 was the full blown meltdown. In 2021, there will still be many things out of my control. That being said, it's time to get back to setting myself up for success. I've never been that big of a New Years resolution type person. In 2018 though, that actually worked for me. I setup up the goals. I had some motivation knowing that most people fail to keep up with the resolutions over the years. It was like I was in competition with the world to know that I was going to be one of the few to stick to my goals. Yeah, I still had struggles, but overall I felt like I won 2018. Of course, I am very much worse off now then I was going into 2018. I weight more I think, and so much of 2020 was spent just sitting here doing nothing. I tried to get moving, even with the covid stuff. I just lost too much average everyday things I did. We are still in lockdown here. I haven't bowling in 9 months now. I don't know when I might be able to even get out to do that. I'll most likely need to get some job this year, because things have gotten too tight. We might move. Lease for the apartment is up in August. I would love to get out of here. Many, many things in the air. Still, I can focus on thing I know I can control. I can control what I eat. I can control my sleep schedule. I can control my activity level. I do have goals. Some goals I have wanted to do forever. In 2021, I want to be able to run a 5k again. I want to finally do a pull up. I want to get back to under 300 lbs. (185-200 lbs is the true ultimate goal.) These all might be hard to see done this year, but they are all things to aim for. Ultimately, this is all goals to be stronger, faster, and just healthier version of myself. Week zero, I want to start getting myself back into building my habits. I 100% want to jump in and do all the things. I know that this is not a good way to go at it. One good challenge I had in 2020, was to set myself up for success. The goals to set myself up to win 2021 1) Getting the Sleep habits reset This may just be the most important goal. You wouldn't think so, but a good nights rest leads to so many positive things. I know when I have limited sleep, I very much feel it. It is much harder to concentrate and focus on tasks. It's much easier to give into eating or drinking things that are not good for me. Plus, I will start needing more rest when workouts come into play. I know that my sleep will also improve as I lose weight as well. Start settling down at 10:30 PM. Begin to read. Head off to bed at 11:30 PM. Now, I won't get to bed right at 11:30. I usually give myself 10 to 15 minutes. I check the door, set the alarm, and sometimes hit up the bathroom before bed. Goal 1 Points: 7 days a week. 3 points for reading started on time. 3 points for getting into bed. 42 points total. 2) Keto, Tracking, and hitting my Calorie target Keto doesn't seem too limiting to me, and has very much worked well in the past. It very much helped in 2018. It helps to control my hunger. It helps get my inflammation down too. I know some of it is water weight, but I notice it a lot in my legs. In general I do feel better while eating that way. Of course, maybe it's a lot of eating better foods, and not McDonalds or bad fast food too haha. As much as tracking can be a pain, it hasn't been too bad to me. It's quite easy when I am making my own things to eat. I need to figure out my target numbers in Week zero. Looks like I will aim for 2300 calories a day. This should be about a 20% cut vs 30% or more that I usually have been doing. Of course I want to drop as much weight as quickly as possible, but I think adds into me struggling later. I hope to take a bit slower approach, and maybe I can keep the weight off as my body adjusts to me being a smaller. Goal 2 points: 7 days a week. 3 points for under 20 net carbs per day. 3 points for tracking per day. 3 points for hitting within 100 calories of my goal (2300 Calories). 63 points total 3) Movement This is the start of getting in some exercise. This challenge, I am going to start off with a walking. Each day, I want to walk for at least 5 minutes. That's it. Nice and easy. My plan is to walk to a pokestop near out apartment. In total would probably be 10 minutes. I would feel more comfortable about walking around the apartment complex, but there are too many no maskers. I am going to leave this a bit open. I want to be walking longer times and/or more often by the end. I know before I jumped out and did a big 3.5 mile walk when I totally wasn't ready, and hurt my foot. I never really got back out after that. So this is the slow and stead approach. I will add in a back up plan incase of weather or some other problem. Plan B is to do check marks on my white board. at least 5 marks during the day. Eventually, I might combine these, and even assign tasks to each checkmark. We shall see how things go. Since this shouldn't be too tough on me, I am not going to have a "rest" day. If my feet are hurting or something, then I can default to doing the indoor checkmarks as my rest day. This walking will lead to more walking, then running at some point. Maybe, I can get back to hitting 10k step goals fairly soon. Goal 3 points: 7 days a week. 5 points per day. 35 points per week. Measurements - Start of Challenge / Challenge finish Chest - 56.57 in / Waist - 61.25 in / Bicep (L) - 17.71 in / Bicep (R) - 16.96 in / Thigh (L) - 30.98 in / Thigh (R) - 29.29 in / Weight - 377.6 lbs / Challenge Points: Week 1 (Jan 03 - Jan 09) = 129/140 - 92% Week 2 (Jan 10 - Jan 16) = 0/140 Week 3 (Jan 17 - Jan 23) = 0/140 Week 4 (Jan 24 - Jan 30) = 0/140 Week 5 (Jan 31 - Feb 06) = 0/140 Total points: 0/700

Come on now friends, can't we all stand to shake 2020 off a little?! I have a lot of habits, physical and mental that I would like to shed myself of, and replace with stuff that's going to make me feel good and happy and calm. We cannot dictate our circumstances, but we can change how we respond to them. Don't get me wrong, I am ALL for forgiving ourselves for whatever this past year looked like! No, I don't for a second believe that we should or even could have all come out of this as glowing gods and goddesses, full of new languages, perfect diets and workout routines and killer sourdough bread baking skills. Buuuuut I am also not here for another year of self-pity, depression and borderline alcoholism. "Happy medium" is always my favourite phrase and finding myself a little closer to the Middle Path is the Goal. So in pursuit of this, my goals for the next 6-ish weeks are: ONE: Follow the keto way. Because: 1. My clothes don't fit. 2. My mood is WAY more stable without the carbs 3. Energy levels are better too, once I'm long-term committed. This will help bring many aspects of my being into balance. Target is under 30g carbs per day. Mostly meats and vegetables. Week One: /210 Week Two: /210 Week Three: /210 Week Four: /210 Week Five : /210 TWO: Increase Activity Levels Because: 1. I want to regain strength and flexibility. 2. I easily injure myself, and I want to be more resiliant. 3. It will also help with mood stuff. Honestly, I don't know if I will ever be able to kettlebell again (I effed up my left ring finger... a year and half ago? 2 years? I can't remember. I've been to physio a few times since then, which has helped some, but it still gets aggravated every time I try to pick up a kettlebell, or even dumbbell). But there is plenty I can still do. I actually haven't tried yoga since shortly after I messed it up, and it was no beuno at that point, because I couldn't put weight on my hand, but it may have improved enough to handle that at least? But I can for sure do squats and lunges (I can even hold a weight, as long as it's goblet-style), I can ride my bike, I can do barre. For someone who used to work out pretty intensely on the reg, it does make me sad that I've lost that habit entirely. I just have not been able to make myself care. But it's not good, I don't like how my body feels! Not even just the weight thing, I just feel so much less capable. And it was a big part of how I identified myself, and I most definitely feel the void there. Now, I think this is an area where I need to really ease myself back in. I don't want to get discouraged. And January is going to be stressful AF, and I need to be mentally prepared to handle what I know is coming, and spend my energy and motivation where I need it most. But I also think it has the capacity to be a positive feedback cycle if I can get there. So, low bar to start, that I can crush NO MATTER WHAT. Week One: 25 minutes per week. That's ONE yoga or barre video. 5 minutes on the bike each workday. Two body weight workouts. I can DO that. I'll adjust this as it goes on. The only thing that doesn't count is walking. Only because that's the only thing I've actually maintained and the point is to increase. THREE: School. Work. I'm in the middle of an online class (Intro to Management, whooo so interesting). And by middle, I mean final 3rd, and I'm less than half way done with the course content. My goal for December was to finish my first assignment and write the midterm. I DID finish the assignment, but did not write the midterm yet. I still have 2 chapters to get done before I can do that. I still have 5 full days off before I'm back to work, so I am committing to myself RIGHT NOW that I will get those chapters read in that time, and start reviewing. Technically that's Week Zero stuff. Week One: Write Midterm and Lesson 8 Week Two: Lesson 9 and Lesson 10 Week Three: Assignment 2 Week Four: Lesson 11 Week Five: Lesson 12 and 13 Which leaves me with 3 weeks to complete the last two lessons and write the final exam. Since I'm working at work during week two, I'll have 5 hours of lunch breaks to work on this, hence the higher load that week. And 12 and 13th are suggested for one week in the sample schedule, so one of them is likely shorter. Technically I can request an extension for the course, but it's $200!!!! So no, that's not happening. So yes, between the timeline on the course, and that fact that I'll be working from work 1 /3 of the time starting in the 2nd week of January, I am expecting to have some elevated stress levels. But I am doing myself the incredible favour of eating right and getting some exercise to help me manage that. And I'm also pre-emptively forgiving myself for anything else that does not get done. If the house isn't as clean as it could be, that's okay. If I don't work on the side gig website, as absolutely does need doing, that's okay too. Pep talk to self: Straight up, you cannot do it all and stay sane. You've decided what matters the most, and you have to be okay with that.

what I want for Xmas is a happy body and a happy mood... so that's what Im getting myself: 12 little gifts! do a 3-5km walk in the late morning with the dog, preferably so she can run without a leash. Add those km to Walk to Mordor. (just passed Weathertop this week) Monday: hip stretches for five minutes in the evening Tuesday: deep squat practice for five minutes in the evening Wednesday: push up prep work for 5 minutes in the evening Thursday: hip stretches again Friday: squat practise again Saturday: push up practice again Sunday: relax in a way that feels good eat keto consistently. prep meals. no booze 2 nights a week drink 3 liter / day ( must do at least 1 liter water or tea) meditate and do morning ritual when waking up cant wait to do my first holiday challenge with you guys! * hops up and down*.......

I missed you! (Thank you Salinger for getting my ass back here!) Im fighting the ear infection from hell. my ear is so swollen that my face isn't symmetrical anymore... crap! ( saw a doc twice and am treated. it just doesnt get better) My counselor tells me to chill the fuck out. She and I think that Ive reached important goals. And I will be here to keep up the work and look for joy and happiness in what I've created for me. I live such a privileged life, being able to do whatever I want, during my days. I work 3 hours a day max.. I made my most important weightloss goal, I stood up after back surgery, recovered like a boss and made it back to cross fit! Its time to shut up about not doing enough and just to enjoy what I have build. but fearless, when you are here you need to have goals!? you ask well my goal is to enjoy what I am building for myself. I want to get up in the mornings exited to start the day! I do not want to push myself further at the moment. intentions: ( totally stole that from you, Iatheyeti ) develop a morning and evening ritual that covers all the fun things you want to do ( stretch, meditate, journal) see if you can include a daily writing hour in your day without stressing about it keep up cross fit 2x /week ( once recovered from the plague of the ear) keep eating healthy keto meals and prepping them to make it easier make sure dog child is happy make sure you are happy

This is my third challenge since coming back. I started out being bed bound because of a slipped disc , had surgery and made my way to moving around pain free and with almost no more symptoms of my paralyzed leg and foot. Now I need to get serious about keeping up activity and diet. My two main goals are: 1. lose weight (to help my spine and make me able to move with ease) and get down to 99 kg. Pursuing this goal via keto diet. 2. do PT exercises and get to a point where I can switch to bodyweight training as a form of movement. Also do daily walks with the dog and increasing the distance as a preparation for hiking long distances with my puppy EDIT: just found the walking to Mordor app and my goal is to meet the elves at 65.98km during this challenge. YAY this will be fun! I have lined up a couple of fun side goals like the minimalist game, starting on the 1. In this game I declutter my home from stuff I don't need anymore. On day one its one thing , on day 2 two things and so on until the 31th, where I have to get rid of 31 items. Tell me if you'd like to play with me! Im embarrassed to say that I will also include daily showers as another side goal. Working from home has made me quite lazy. So this needs to change! morning meditation is something else I want to do consistently. I will ad secondary goals each week as I go along. Will use week zero to practice main goal nr. 2 and start with daily showers and morning meditations. Right now I have a friend visiting me and that's what I can do while she is here. She leaves on Saturday which is when I will get back to keto and add the minimalist game..... Ill take it from there. Ive gotten so used to hanging here with you that I missed you guys over the weekend.. Glad to be back!

I had surgery on my spine ( slipped disc/paralysed right foot) on June 5th and am recovering well. last challenge I beat the "pain dragon" with the druids. I meditated, wrote, lost weight, cooked and prepped healthy keto foods. Movement not possible pre surgery. Now its time to get back going. Right now I am able to walk more than 4000 steps with breaks and am pain free. The next weeks I will experiment with my own personal rehab program, supported by my neighbor who is my PT as well. Im a cello-teacher and writer and will also level up on the time I spend with research for book #2. To help my spine I need to lose some more weight. As a 52 year old (queer) woman I feel its not about what my body looks like ( that's fine ) but about what my body can do and will be able to do as I keep aging.My dog has been very patient with me but enjoys the walks we could restart since last week. My long-term goal is to hike/run? longer tours in nature with the pup. I joined this guild because I also want to do bodyweight/strength stuff again. (was heavily into CrossFit for a couple of years) Starting out with stretching and PT stuff for my back and stomach to help my spine longterm. Since Im in recovery I can't predict the condition I will be in during the next weeks. Therefore I will adjust my goals weekly to make sure the goal is neither too hard nor too easy. Here are my goals until Sunday 21th. : food: cook and prep healthy keto meals. eat 2 meals a day. veggies are your friend! drink 3 liter of water/coffee/zero sugar drinks/ tea daily movement: complete 21.000 steps until Sunday 21th 8pm. breaks are your friend. careful with your foot! wait bodyweight stuff until you are ready! nothing this week practice sitting, starting with 15 mins and going to 20 mins without break life: complete 3 hours of research for your book this week don't cancel any Cello students because you don't feel like getting dressed I will post often and will read what you are up to as much as I possibly can! ❤️

Last challenge was yet another in the long line of fails I have had as of late. Hell, as of the last year even. That all changes here! At least I certainly hope so haha I have done cold turkey style in the past. and it seemed to work for me. A few times I have tried baby step it. Sometimes that works too. Really though, I feel fed up. I'm ready to get this going, so I'm mostly just going cold turkey. Goal#1 - Full on Keto, Tracking, and Fasting I've prepped a bit over the last week to make sure I get things setup to go full keto starting tomorrow. I'm not worried about calories so much, but I want to make sure to track carbs. I'm also going back into intermittent fasting. Week 0 I think 16/8 works nice. I'd actually like to try a longer fast first week. Like 72 hours or more. 9 points (3 each) per day 63 points per week. Goal#2 - Reading and sleeping I haven't read in awhile, and many bedtimes have ranged in the 3-4:30 am range. Add on I go to bed, then sit there not sleeping forever. So let's get this started up again. I need to get this sleep schedule going. Plus I'll sleep better as I lose wait again haha. The one night I will be up a bit later is Saturday night. I just need to get to bed asap there. 11 PM, off the computer to get reading. Get myself headed to be by 12. Eventually, I will move the times up, but this is good for now. Saturday's, I'll ready for 15-30 minutes, then hit the sack. Still should be close to 12. 4 points total per day. 28 per week. Goal#3 - Move that body This whole quarantine I have done diddly squat for any kind of exercise. Actually, I did do one small walk around my apartment complex last challenge. Man, I can tell just how out of shape I have become. bringing in groceries has been my workout ever couple of weeks or so haha. My plan is to walk every day. I'm not jumping into 10k steps right away. I want to start off with at least one walk in the morning around the complex. I'm also in need of doing some workouts. 3 times a week. No gym. I have some dumbbells here at home I can use. There are also so many body weight workouts that can be done. Eventually, I will get the weight down enough that I can get to use my rings and pullup bars for things too 5 points per day for walking. 35 points per week. 10 points per day of workouts. 3 workouts each week 30 points total. 65 points per week Goal#4 - Chores and more I'm stuck at home, why not actually get some chores done. There is plenty of things I can do. Spend at least 15 minutes doing chores. Check the dishes each day. Clean out the cat box each day. Start going though my boxes of cards and computers things. Get rid of all the things I don't need. Maybe I can get my stuff all cleaned through, then I can put together my lego sets that have been sitting here on the sidelines. 5 points per day. 35 points per week. Side Goal - Take 10 minutes to myself everyday I thought of getting some meditation in or some kind of mental health time in on this challenge. The apartment is packed full of actiity now with us all in stay atr hoem oprders. The youngest has zoom meetings with his classmates to do some distance learning, wife is also working at home and in meetings and such. I think part of why I have been staying up so late at night, is because it is that me time. Granted all day really is me time, but everyone is just around. Walking will help me a bit with this, but I think I just need to give myself 10 minutes each day. Lock myself in a bathroom or whatever. Sit, reflect, maybe practice a little meditation to help center myself. No points, just somethign I thought to toss in here last minute I'm going to need to make sure I start checking back in here as well. Maybe I need to restart posting in my Blog. Maybe even do it video style on Youtube. Overall, check in here and check out all the stuff with Nerdfitness prime. Things to help keep me in check. I really want this to be the restart I need to get me back on the path to reaching my future goals. I need to be getting that pull up done. I want to run again. Eventually, getting to 10k or 15k distance. I want to get close to that onederland weight level. I think that 185 - 200 lbs is the range I would probably be good at. BMI I think want me at a max of 165. I can't even imagine how I would look if I went for that weight. Points Week 1 (05/10 - 05/16) - 0/191 Week 2 (05/17 - 05/23) - 0/191 Week 3 (05/24 - 05/30) - 0/191 Week 4 (05/31 - 06/06) - 0/191 Week 5 (06/07 - 06/13) - 0/191 Total Challenge Points - 0/955 Measurements: (Week 0 / End of Challenge) Chest - 56.49 in / Waist - 61.73 i n/ Bicep (L) - 17.12 in / Bicep (R) - 16.33 in / Thigh (L) - 29.96 in / Thigh (R) - 29.37 in / Weight - 368.7 lbs /

Hi, fellow Druids, I am fearless, a long time German member (f.52)who has missed a lot at NF during the last years. I used to be a Scout (running and hiking) and have been heavily into CrossFit for some years. After knee surgery I have been sedentary for 2 years. Result: a slipped disc in my lower back, muscular dysbalance and a lot of pain since the beginning of lockdown in march. I choose the Druids for this challenge because I want to do a mix of yoga, physical therapy exercises and meditation as well. Today at my PT I presented her my "routine" which is about 30 minutes long. Its mostly core stuff to heal faster. 2018 and 2019 I did Keto successfully and cooked all meals for myself. Then I needed a break and had all the bread and fruit Now its time to get back to my way of eating. It helps me to lose weight ( still need to crush about 30 pounds.) and also helps me a lot with mental health issues ( I am clearer and more alert on keto ). my life goal is to be able to write again. I have published a book in 2018 about my way out of mental health hell into the mostly happy person I am now. Its part autobiographic, part self help. After a lot of feedback I was asked to write another book describing the technics that helped me get out of the hellhole. Like what do you do when you are in bed, have not showered in days, find yourself depressed and motionless... how do you get back into a well lived life. I have started research ( science and my diaries) but have my doubts if its a good project.. nevertheless I want to get back into creating regularly. clarification: I am a writer and Cello teacher, so I always work from home and I have a lot of free time because I retired early and only work for 20 hours/week. Only responsibility is my dog ( who plays in my garden mostly since I've been injured.) FEARLESS IS BEATING THE PAIN DRAGON ...THE QUEST... Everyday: 5 Minutes of breathing/meditation as part of my morning routine a short walk with my puppy as warm up 30 Minutes of PT/Stretching/Yoga Food Prep so I have 2-3 keto meals every day. ( I can have greek or Turkish food from takeout 2 times during the challenge. ( only meat and veggies) sit at desk for 30 Minutes a day and see if you can get your groove back. I don't have to write but am not allowed any other activity during this half hour... Thanks for reading, guys! Ive read all of your first posts and look forward to getting sh*t done during this challenge! ❤️

Restarting after a few years away from this site! This year is not off to quite the start I had planned. I had gone off keto from thanksgiving to new years because I can't go through December without egg nog, but I had planned to go right back on Jan 1. Then the start of the new decade rolled around and I came down with a nasty head cold, preventing me from being active, following any sort of diet, or even posting here until now. Oh well, better late than never, right? I will probably add some sort of fiction to my posts as things go along, but I want to get something posted so I don't use this as an excuse to push things off any further. GOAL1: Nutrition. I tried keto last year and found that while it was a difficult adjustment, I felt significantly better. I want to get back into that, cooking regularly, planning my meals out ahead of time, and being very conscious about what I put in my body. I will be using Cronometer.com to track everything I eat and drink. A bonus would be if I could put on a couple pounds, as it has been historically difficult for me to gain any weight at all. GOAL 2: Sleep. My default is nocturnal. Unfortunately, this does not lend itself well to working or otherwise being a functional person. The first thing I'm tackling is my sleep, starting tonight. For now, I am going to aim for a 2am bed time, waking at 10am, no snoozing (this might not sound like much, but last 'night' I went to bed at 6am). GOAl 3: Strength Training. I plan to get back on track with my regular workouts, shooting for 3 days a week. Once I get this re-established I am hoping to add in 2 days a week of cardio, most likely on my indoor bike trainer. LEVEL UP MY LIFE: Finances I am going to die in debt due to student loans, there is nothing I can do about that (I have already consulted a bankruptcy lawyer), but there are things I can do to get my finances in better shape than what they are currently. Part of this will mean continuing to build my case load at work, part will be resisting impulse buys or 'retail therapy' when I am having a bad day, and part will fit in well with my nutrition goal because if I plan my food out ahead of time I have no excuse to eat out. At some point I will need to contact the bank that manages my federal student loans and set up some sort of payment plan with them. I am still hoping to find something I can do about my private student loans, but it looks unlikely that Ii have any options but to just let them default.

Hello all! I am a 38 year old woman in Las Vegas, NV, new to this whole board and forum. I've been doing Keto or Low Carb off and on for the past few years, and have lost over 50 pounds. I had knee surgery over summer which set me back a bit so I am hoping to get back in the grind along with the new year. For fitness, I tend to gravitate more toward free weights, yoga and body weight workouts. I have gone through the Strong Curves program a couple of times, but am hoping to up my level and maybe even find a few local nerds to get my sweat on with. :D I work in Education, and in my free time enjoy playing DotA2 on Steam, listening to true crime podcasts or crocheting. Excited to be here, and nice to meet everyone! :) COME AT ME 2020!!! XD

I haven't had a decent challenge this year it seems. Though I mostly have maintained, I really went full on self sabotage mode this last month. I tried to reflect a bit on what was happening. I have the anniversary of my Mother's death coming up on August 20th. That usually that hits me closer to the date though. I know that in the back of my mind, I have been fearful of what happened to me last time I lost this weight. We I first joined Nerdfitness in 2013, I had a great go to start off. Dropped down 257 lbs. Then seemed to bounce between 260-280 the next year. Then everything went sideways, and I gained everything back. I left the forums in shame, but finally found my way back. I had an amazing 2018 run. Losing 110 lbs for the year. Then this year I have been doing the bouncing between 250-270. All the while, that failure still lurks in my head. Today, I am sitting at 280. I seem to keep trying to make things work, but then giving in to whatever garbage at night. Thus erasing everything I am doing. My damn brain is really trying to make me do this crap all over again, isn't it? I am refusing to go back above 300. These last few weeks, I have been listening to some motivation type speeches. I linked one in my last challenge thread. So, I came up with an idea. This challenge, and really the challenges for the rest of the year. I need to Go Beyond, Plus Ultra! I am going to set impossible goals for me to reach this year. By my birthday (November 2nd), I am going to have these goals met. #1 - Be under 200 lbs #2 - Run a 30 minute or less 5k #3 - Do 1 pull up Easy, right? To meet this, I will have to lose over 80 lbs in 4 months. I will have to shave probably 8 minutes off my 5K time. I will also have to actually do a pull up, and the best I can do now is hang from the bar for a bit. Each one kind of fit together though. I lose weight, I will get faster. As I get stronger and lose weight, eventually I will hit that magic point that I can get the pull up done. So why the impossible goals. It seemed like a lot of these inspiration videos had common themes. Setting goals when everyone else said it was impossible. Having that time frame where it must get done. I never had my "big why" moment for why I want to lose weight and be healthy. I have the same "Be around for my kids" answer. Really though, I want to be the best version of myself. I want to be stronger, faster, and just a much healthier version of myself. What I think can drive me forward on these goals, is the idea of what if. What if, I can actually get this done? That will be one hell of a self esteem boost haha. Of course the flip side is what if I fail. That What if has always been there in my life. Kept me from many things. What if I fail? Well, I still succeed. If I truly give this my all, then I can be ok with not making goals. I will be just that much closer to reaching them. I look at it like a bowling game. If I do my very best and bowl a 250 game, but the person I am bowling against bowls 260 I lose the game. Still I gave it my all. I can be mad at the outcome, but not the performance I had. I felt like I wanted to have a little theme this challenge. My Hero Academia shall be that theme. From Crunchy Roll: In the show All Might choose Izuku to inherit his powers that he can pass on. Before he can do that though, Izuku has to improve his body. He has to push his limits so that he can be able to handle the All for one Quirk. Like him, I have to push my limits. Go beyond, Plus Ultra! Goal #1 - Get back to Keto, do Intermittent fasting, track all the things This challenge, I need to get back into the food eating 100%. I am going to use Chronometer to track food. I am going to use LIFE Fasting to track my fasting. I also have looked at my macros, and want to keep a certain calories remaining tracked. This should help a ton with weight loss. Since I have been off the full keto wagon for a bit, I can expect a pretty big drop in weight right away. I also need to check my glucose numbers. Type 2 never really goes away, and I bet my numbers have been spiking recently with my poor eating. 1 point - Calories never above 2100 per day. 1 point - Remaining calories 1000 or above each day. 1 point - Under 20g net carbs tracked each day. 1 point - 18 hour + fasting tracked each day 1 point - Blood Glucose tracked once per day 5 points per day, 35 points per week Goal #2 - Workouts, Running, and Walking I am going to restart the RunDouble 5k improver program. This time I will run every other day. I need to get hitting the weight as well. Monday, Wednesday, and Friday will be the workout days. Hopefully, I can expand this to maybe having 2 workouts during the days. I also want to do other workouts on Tuesday, Thursday, and Saturdays, but let's get consistent with 3 days first. My goal is to hit 10,000 steps each day as well. Nothing super fancy, just walking. It will help me mentally as well as physically. Saturday or Sunday will be my "rest" day. I still don't want to just turn into a pile of goo on that day though, so I can still go walk or do something fun. 3 points - Workout 3 times per week. 1 point per workout per day 3 points - Getting in all runs for the week. (4/3 runs per week) 1 point - 10,000 steps per day (5,000 on "rest" day) 7 points per week. 13 points per week Goal #3 - Rest Equally important to all other goals, is to make sure I get my rest. I know in one video Arnold Schwarzenegger said to sleep 6 hours. People say they need 8 hours just need to sleep faster haha. I don't think I quite subscribe to that idea. I have been staying up way to late, and getting up early too. My sleep has not been great. So really I need to get back into the grove. this challenge I am actually going to try a little less reading, in hopes of getting to bed a little sooner. With school coming up soon for my kid, I will have to be getting up earlier again. If I can get use to getting to bed sooner, then I might try getting up sooner as well and getting workouts or whatever polished off before school time. first steps first. 1 point - 10:30 PM off the computer and get reading. 1 point - 11:00 PM off to bed. I do have one exception. I have a later night game session with my friends in World of Warcraft. Usually only running a mythic dungeon or two. So I just need to get myself logged off as soon as we are done. Then ready a little to settle the brain, and then off to bed. 1 point - Saturday off PC when done with dungeons, ready for 20-20 mins, and head to bed. 2 points per day 14 points per week. Goal #4 - Plus Ultra Make time to check in daily. Fit in some meditation and/or positive affirmations from time to time. Kill this challenge, feel great, live up to the ambassador title again. 1 point - Checking in 7 points per week So there it all is. I wanted to use Week zero as my perfect start. Nothing is ever perfect though. So I am up late to make sure this gets posted. So while it isn't perfect, it is a start. tomorrow (Tuesday) I'll be tired, but it's time to engage. I will not let myself regain any more weight. Time for the fit me to win out again, over that other side that is trying to keep me down. Measurements: (Week 1 / End of Challenge) Neck - 17.08 in / Chest - 47.91 in / Waist - 51.37 in / Bicep (R) - 14.56 in / Bicep (L) - 14.48 in / Forearm (R) - 12.08 in / Forearm (L) - 12.08 in / Thigh (R) - 25.66 in / Thigh (L) - 25.31 in / Weight - 268.9 lbs / Points: Week 1 (08/05 - 08/11) - 0/69 Week 2 (08/12 - 08/18) - 0/69 Week 3 (08/19 - 08/25) - 0/69 Week 4 (08/26 - 09/02) - 0/69 Week 5 (09/03 - 09/08) - 0/69 Total: 0/345

Brogo’s Rocky themed challenge Rocky I Yeah. This is way too long overdue. Considering how much I love Rocky I – IV. So you can expect three more of these. In my universe, we pretend that Rocky V and beyond don’t exist. In fact, III and IV are not great movies either, but contain certain redeeming elements. Those being [Mr. T], and [topical Cold War political discourse disguised as a boxer known as “The Italian Stallion” fighting an exhibition match in Russia + a badass, “old school” training montage in the Russian wilderness], respectively. WARNING: 1. This thread will contain Rocky spoilers. If you haven’t seen Rocky... 2. WTF is wrong with you? It’s a classic and you should have seen it already like a million times. 3. Not only that, if you’ve made to adulthood, you’ve probably pieced together the entire plot and ending from movie and TV references and parodies and various internet memes and gifs. 4. So really it’s you’re own fault for not having your shit together enough to sit down and watch the whole movie so stop whining about spoilers. 5. There. I’ve used up enough of this post to sufficiently warn you about spoilers (that won’t ruin the triumphal cinematic experience that is Rocky anyway). I’ve done my part. Now… Main Goals: Get down to “fighting weight” of 199 lbs. I’m closing in on 250. Getting to goal is way beyond the scope of this series of challenges. Build a satisfying career. I’ve been a machinist for a year now. I like it. I can tolerate it as a necessary 40 hours a week put food on the table job. But I need a more intellectual engagement to be happy with my work. And money. I’m working on a certification in Data Science on coursera. I’m also exploring a bootcamp on artificial intelligence and machine learning… (oooohhh, can’t wait ‘till we get to Rocky IV XD.) That, and lately I’ve been dicking around with editing audio files using Python. I really want to keep going forward and I’m aiming for a Machine Learning Engineer type of position… which might be possible with the bootcamp certifcation. The plot Every Rocky movie has three main elements and basically follows a sequential formula. I. Introduction phase – Rocky’s current situation is introduced, we meet the opponent and Rocky’s motivation for rising to the challenge. Roughly the first half of the movie. Basically, this post and week zero where I figure shit out. II. Training phase – Rocky begins training, often using unique or eccentric means based on his circumstances, often with some sort of montage. Plot develops as Rocky faces and overcomes small challenges that result from interactions with his supporting characters, primarily: his trainer, Adrian, and Paulie. This phase finishes with a training montage. Roughly the third quarter of the movie. Weeks 1-3 of this challenge. This is where I’ll do stuff and score points. III. Final fight – From the end of training to the credits, pretty much, Rocky fights his opponent. Week 4 of the challenge. I’ll set some specific, quantifiable goal and try to reach it. On to the challenge. I. Introduction: Rocky Balboa vs. Apollo Creed Rocky Rocky at the beginning and I have a lot in common. We’re both southpaws. We both have small time jobs, live in obscurity, and shitty apartments. We’re both yearning for a shot to make something of ourselves. We both eat weird shit for the sake of fitness. Rocky sets his sights on his goals and trains hard. For me this means: 1. Maintaining ketogenesis with my pescatarian, dairy-free ketogenic diet. 2. Following a lifting program 3. Working extra hours and saving money 4. Working on my certification and getting better at programming and statistics Apollo Creed Apollo is the current champion. Not only is he undefeated, no one has gone the distance, the full 12 rounds, with him. Rocky just wants to get his chance to show the world his best in the face of fighting the champ. For me, beating Apollo is setting new post NF weight PR. The lowest I’ve ever weighed since joining NF was 244, which I set about a year and half ago. I’m at about 252.2 on average. I’d have to lose over 8 lbs in four weeks. I probably won’t get there by the end of this challenge. But I will commit and go the distance. I will also go the distance and finish my Data Science Certificate on Coursera. I have one assignment from the penultimate course, then the last course to finish. Totally doable in 4 weeks. II. Training Phase: meet Mickey, Adrian, and Paulie Here I track points according to how each character helps support me on the way. Mickey Mickey is Rocky’s trainer. Mickey is a mean, tough old fucker who yells at Rocky to get him to do more and follow his training regimen. +1 point for time I use my willpower to stick to a goal even though I don’t want to. When I turn down a food that’s off plan, when I pick up the barbell, when I go in to work an hour early or stay an extra hour, when I make time for a lesson on cousera even though I just don’t want to. No points for simply doing. Points for doing it anyway. Adrian Adrian is the love of Rocky’s life. Adrian is supportive and roots for Rocky to win, but also doesn’t want Rocky to get hurt. Mickey thinks she distracts Rocky, but Rocky can’t fight without her support. Whenever she disapproves or is absent, Rocky turns into a giant wuss. +1 point for every time I do something extra for recovery from all the goal oriented work. Go for a walk, do some yoga or stretch. Catch up on sleep on weekends. Take time to cook a better tasting more enjoyable meal so my diet doesn’t stagnate. Play guitar to clear my head from coding. Etc. Constructive Tangents that support goals. Paulie Paulie is Rocky’s best friend and Adrian’s older brother. He drinks a lot and throws temper tantrums. He’s jealous of Rocky sometimes, but he’s also Rocky’s biggest fan. He really just wants Rocky’s attention and friendship. +1 point for every time I overcome an obstacle. Make time to get training done, or eliminate a distraction, or fulfill social obligations Etc.

If you haven't followed my threads before, I am Brogo. I'm usually back and forth between the Warrior and Adventurer guilds. I typically try to lift like a warrior, but mostly I just eat like a warrior. That should stand out as indication that I'm overweight, and the bulk (pun intended) of my fitness journey has been failed attempts at weight loss. Lately, tho, I don't care about gainz. I'm really prioritizing my weight loss over everything else fitness wise. So I wandered back in here. I'm currently 257 lbs. I want to get to one-der-land. Just get me to 199 lbs. How am I going to lose this weight? I'm also seriously considering (another) career change to data science. I'll be (re-) teaching myself to code and learn data science methodologies through a courser certificate, and self-study using python 3 and anaconda 3 (hence the challenge title). Spoilered longwinded details... Goal 1, Keto: -> Maintain keto via a standard ketogenic diet (minimal carbs, no TKD or CKD) -> If ketogenesis gets interrupted, fast for 24-30 hours. Goal 2, Cooking: -> Keep current dietary restrictions (no meat, poultry, or dairy) until the end of the challenge. -> Buy at least one new ingredient each week, or try one new recipe. Goal 3, Running?: -> Go on a run once every weekend. -> Hit 6000 steps/day on my fitness tracker or lift weights. -> If I work <9 hours in a day, go for a run. Goal 4, Data: -> Continue work on Data Science Certificate on Courser:a by the end of challenge complete 4 courses. -> Practice and learn Python 3 (programming language) and Anaconda 3 (scientific, data analysis packages for python)

As some people know here, I am a Bowler. This challenge, I have signed up for all the bowling. haha. First we start off with the USBC Open Nationals Tournament in Las Vegas, Nv. I fly out on Wednesday the 29th, and return home on the 1st of June. Thursday I bowl team event (3 games) then Friday will be double and singles. (6 games total). The day after I get back, I signed up to bowl a Match Club "fun" day event. On June 15th, I bowl in the California State Tournament. Team/Doubles/Singles all in one day (9 games). Then I have two different Match club bowling events on the 22nd and 23rd of June. (One travel out of town). Still in June, i have two more Match club events on the 29th and 30th (both travel out of town) This, plus my normal league bowling haha. Summer league is starting up, and this summer I am only bowling one league. So, I have a lot of bowling headed my way. Along with some bit of traveling. This challenge will be pretty similar to last challenge. I'll add in a few things to try to kick it up a notch. I did decent in the last challenge when I wasn't trying to self sabotage myself. Hopefully, this challenge I can keep that under control. Goal#1 - Tracking, Keto, Calories, and Intermittent Fasting Pretty much the same formula as last challenge. Though this time, I am going with some Max numbers. Last time I wanted to be close to 2100 calories on my workout days. I gave myself a but of room though. I re-looked at my target macro numbers, and am going to try go with 2100 calories MAX on working days, 1700 MAX on rest day. This means 2101 calories is over. I am also continuing with IF. My current goal is 18 hours fast. I am going to keep that this challenge. I might toy with the longer fast this challenge, but we shall see. I also need to make sure I am under 20 grams of net carbs each day. All this while tracking everything. Chronometer for food, and LIFE for fasting. During the days I am in Vegas, I am not going to worry about tracking in Chronometer. I think I will just get too frustrated trying, will play it by ear I suppose. 2100/1700 MAX Calories - 4 points 18 hour fasting done - 4 points Under 20 grams of net carbs - 4 points 12 points per day. 84 points per week Goal#2 - Run, Walk, and lift things. Be Active! I am currently following the RunDouble 5K Improver plan. I am not doing 4 runs per week. Instead I am sticking to my 3 day run schedule for now. This pretty much means I run a 5K, then the next time I run intervals. The intervals seem to change distance or resting times every couple of times. Along with this, I am keeping to my step goal of 10,000 steps per day. I still also have my goal to someday do a pull up. Hopefully, this year. I won't get there if I really don't start training for it though. Workouts will still be on the non run days. Week 0 I am going to look into creating my own bit of workout schedule, or even see if there is a plan I should follow. I think I need to start doing a bit more targeted workout vs randomly picking 4 exercises to do. This last bit I want to try having more active minutes in Fitbit. I want to target 100 minutes per day. My plan is to get in my normal walk time, then each hour or so, make sure I get in a few steps. I will work this out a bit more during Week 0 I hope. Overall though, I want to get away from having to just rely on one big walk or run to get in the steps for the day. It would probably be better to move more often instead of sitting there. Run the 5K improver on Mondays, Wednesdays, and Fridays - 4 points each day Workout on the non run days Tuesdays, Thursdays, and Saturdays - 4 points each workout 10,000 steps per day - 2 points 100 active minutes - 2 points (this may change) Sunday is rest day 6 points per day. 36 points per week. Goal#3 - Rest up I need to make sure this sleep is on lockdown. I may even work on changing my sleep to go to bed a little earlier. We shall see. For now though, pretty much the same as last challenge. 10:30 PM off the computer and start reading. 11:30 PM time to get to bed. My gamer night (Saturday night) never has set hours. So the plan is to Log off the game within 15 minutes of us being finished. Then get in 30 minutes of reading before heading to bed. Off to bed at 11:30 PM plus reading done - 4 points per day. Gamer night, log off in 15 minutes, and read for 30 minutes - 4 points 4 points per day, 28 points per week Goal#4 - Create that positive headspace I want to get myself into a good frame of mind each day. Or even before going to bed. I'm not sure what will be best for myself yet, but I want to explore my options here. Last challenge I struggled with some self sabotage. It's really just those mind games going. This challenge (particular in week 0) I want to find something that works for me. Maybe I use a meditation app to help out, or I just have to spend 5-10 minutes focusing on a positive aspect for me that day. Pumping myself up for the day. Using the Mindfulness Coach app, complete a Mindfulness training session each day. Training session completed 4 points per day. 28 points per week. Measurements:(Week 0 / EoC) Neck: 17.44 in / Chest: 46.22 in / Waist: 48.30 in / Bicep (L) (no flex): 14.84 in / Bicep (R) (no flex): 14.29 in / Forearm (L): 11.77 in / Forearm (R): 11.92 in / Thigh (L): 25.59 in / Thigh (R): 25.55 in / Weight: 255.9 lbs / 266.1 (week 1) / Points: Week 0 - (05/20 - 05/26) - test running ideals Week 1 - (05/27 - 06/02) - 0/140-176 (if I can track) Week 2 - (06/03 - 06/09) - 0/176 Week 3 - (06/10 - 06/16) - 0/176 Week 4 - (06/17 - 06/23) - 0/176

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%

2018 marks the year that I came back. I came back to the NerdFitness challenges, and I came back to be a much healthier version of myself. My biggest failure, was to gain all my weight back so fast. October 7th, 2014 I was 257.3 lbs (my lightest). September 21st, 2015 I was 385.2 lbs. 127.9 lbs gained in less then a year's time. I floundered over the next 2 1/2 years or so, only getting to 367.6 lbs at the beginning of 2018. My Day 1 back at it. I wanted this to me my defining year. The year to help erase that horrible failure of a year. So far, I am doing it. I haven't dropped as much as I wanted so far this year, but I am almost to that 100 lbs barrier. I am damn proud of that. It hasn't been easy, and I have struggled with keeping up with my challenge goals. I've let things slip for one reason or another. I looked back at this last year of challenges. Most are very similar. I have tried building some up from a slow start. This challenge, I am going all out. I am bringing my mega challenge in with a bit of everything I have done this year. Only my to do list isn't making a spot on the list. Time management will be key for me here. I've already been mentally planning out the days/hours that I will need to accomplish everything. I really want this challenge to end up being my best of the year. With a little luck, maybe I can get to that lowest weight ever mark. At least by the end of year anyway. I plan on continuing this challenge the rest of the year. Goal #1 - Keto eating, with a deficit Yes, I am once again having a Keto goal. I will be doing IF as well. 11:00 AM to 6:00 PM is my eating window. Last challenge, I played around with hitting deficits. The goal was to hit >500 calories each day. Most days I did this, and a few I did get >1000. So this challenge, I am stepping up to >1000 Calorie deficit. My other goals will work into this. The more work I do, the more I can eat Keto + IF + 1000 calorie deficit = 5 points per day. 35 points per week Goal #2 - Read, and Sleep Yeah, this has been a constant in my threads all year as well. I have struggled, and still struggle to maintain a good balance here still. So this must remain in to help get me going. Computer off at 10:30-45 PM. Then I read. Reading done and off to bed by 11:30-45 PM. I give myself a few minutes for the transitions. Reading by 10:45 PM = 5 points In Bed by 11:45 PM = 5 points. 70 points per week. Goal #3 - Walking with a chance of running Last challenge I really was upping my step goals. The last week I was getting in 10k most days. So this last challenge, the goal is for me to hit 10,000 steps each day. Part two of the challenge is to start my C25k app again. The plan currently is to do runs on Tuesday, Thursday, and Saturday. 10,000 steps each day (Sunday rest day) = 5 points per day. Running done Tue, Thur, Sat = 5 points per day. 45 points per week Goal #4 - Workout! This right here, has been a problem goal all year. Each time I have tried it, I have failed it. I need to try again though. I am going to keep it simple. Squats, Barbell Rows, incline push ups, and door jam negative pull ups. Workout days on Monday, Wednesday, and Friday. I might throw in some alternate workout at a park. Same basic exercises, just no dumbbell rows there. Next year, I want to be able to do a pull up. So working this in will help me move that direction. Workouts done Mon, Wed, Fri = 20 points per workout. (I really want this done) 60 points per week Goal #5 - Posting to Nerdfitness, and Blogging I have majorly slacked in this department, and I want to get doing it every day. My other times I had this in the life goals and didn't grade it. This time, it gets points. I plan on having some time each day, just so I can post here, and make a blog post each day. NF posts made = 5 points per day Blog posts made = 5 points per day 70 points per week Goal #6 - Take the Linux course Awhile back, I did a partial Linux course. It really sucked, and I didn't finish it. This time, I am doing the free course from edx.org. https://www.edx.org/course/introduction-to-linux It says 8 weeks to finish. So I don't expect to finish by the end of the challenge. I do however expect that I will work on it some each day. 1 hour per day at least = 5 points 35 points per week. This challenge is kinda nuts. It's against the rules, but I kinda like it. I feel like I really want to try to push this one. To add another wrinkle into this all, I started to apply for some work. Money is tight, so we could use extra income. One place is a 12 hour shift 3 days one week, 4 the next. Not sure what hours, but it will wreak it all haha. If I get a job, and it interferes, I will just have to rework the problem. Must continue forward! Measurements Start/Finish: Weight: 265.1 lbs / Points: Week 1 - (11/26 - 12/02) - 310/315 - 98% Week 2 - (12/03 - 12/09) - 250/315 - 79% Week 3 - (12/10 - 12/16) - 0/315 Week 4 - (12/17 - 12/23) - 0/315 Bonus round! Final week of the year - (12/24 - 12/31) - 0/355

Back for another challenge. It's my Birthday challenge! I turn 45 on November 2nd. Time to party hard! haha. Time to get to business. The last couple of challenges, I have not finished very well at all. I have struggled, and my weight goals have not been met. Even though I though tit would be easy. I spent plenty of time being in not the greatest mental space over it all, but I think I have been digging out of that whole again. I took a look at why I wasn't losing weight, even though I thought I was doing well enough. Apparently, I had not been. So this challenge will have some changes to help get me where I want to go. In the "off week" I have been working on where I need to be with my food, and it seems to be working. The scale is moving in the proper direction again. Now time to build around the goals. I may not be able to hit 257 lbs by my birthday, or even 100 lbs down by my birthday. I will however just focus on getting off as much weight as I can, and becoming much more stronger, faster, and more healthier. My Goal this challenge, is to reach that 100 lbs gone this year. (11.5 lbs as of today to lose) I also want to increase my walking (maybe even running again), and get in all my exercise. Goal#1 - Make sure you are in a deficit Here it is, the big reason why I think I wasn't really losing weight. I wasn't eating in a calorie deficit. I had been tracking, but looking back, I had many days where I just wasn't hitting a deficit. Plenty of days I was over as well. As always, I will still eat Keto. I will stick to Intermittent fasting. I will also track in MyFitnessPal. Also trying out Chronometer for tracking. The big part of this will be how much of a deficit I try to get into. My target is 500. Then hopefully increase to 1000 as my steps and exercise increase. Reach >500 calorie deficit in MFP = 5 points per day. Bonus round: Reach >1000 calorie deficit in MFP = 5 extra points. (max 3 per week for now ) 35 points per week with bonus points bringing it to 50 points possible. Goal#2 - Let's get some step goals. OK, I tried for awhile now, not to focus on steps per day. This last week though, I have been pushing a little more and seeing it really help me get into that deficit in MFP I don't want to jump right in and say I need to hit 10k each day. Though that really is the eventual goal. I am going to try gradually increasing each week. Hopefully, I will already just be beating the goals, and I won't need to worry too much I think I will also include a rest day. So I really need to worry about 6 days. I do want to give running a try again soon, but I will see if I get to it this challenge. Week 1 - 6,000 steps per day Week 2 - 6,500 steps per day Week 3 - 7,000 steps per day Week 4 - 7,500 steps per day Bonus round! Hit 10,000 steps each day by week 4, add 20 points Goal reached each day = 5 points. 30 points per week. Bonus points = 20 if I hit 10,000 steps each day by the end of the challenge. Goal#3 - Do The Workout I've been slacking these last few weeks, but I know I can get in workouts. I am sticking with the NerdFitness Academy workouts for now. Monday, Wednesday, and Friday are the workout days. If I feel like I can do more, then I might try pushing other exercises in, or adding in more. I need to establish the habit of doing it on the workout days first. So that is really my focus. No excuses, no "I'll do it tomorrow" Just get it done on these days. Workout M, W, F = 5 points per day, 15 total per week. Goal#4 - Zzzzzz The sleep goal returns again. I've mostly been sticking too it, but have had a few off nights.I still have been considering trying to get to sleep even earlier, so I can try to hit that 8 hour mark. Maybe I will try it mid challenge or so. Off the computer by 10:30 PM (10:35 the latest) to read. = 2 points per day Off to bed by 11:30 PM = 2 points per day 4 points per day, 28 points per week. I think that about covers it all. I wanted to make a goal to check in here, and blog. Really though, I just need to do it. I really wanted to focus all my goals on the eating and fitness. End of the year is almost here. I want to tackle it harder then I have these last few months Points: Week 1 (Oct 22 - Oct 28) - 71/108 = 65% Week 2 (Oct 29 - Nov 4) - 90/108 = 83% Week 3 (Nov 5 - Nov 11) - 81/108 = 75% Week 4 (Nov 12 - Nov 18) - 0/108 Measurements: Day 1 / End of Challenge Weight - 272.9 lbs /

Including this challenge, there are only 3 challenges left for this year. Now is the time to focus, because I want to crush some weight loss goals of mine. Since January 1st, I am down 89 lbs. I originally wanted to hit 100 lbs gone by my birthday on November 2nd. That should be easy to do now. I want more though. Let's see just how much I can do by the end of this year. I want this to be one amazing year to look back on. Something I can say "Damn, I can't believe I did that last year". I am currently 275.8 lbs. My eventual goal weight is to be 185 lbs. I think BMI numbers really want me at like 165, but I don't know about how I would feel there. Honestly, if I were 185-200 ish, and fit that way, I would be really happy. That is pretty far off though. Let's focus on close milestones. October 08th, 2014 I weighed 257 lbs. This was my lightest recorded weight that I can remember in adulthood. In middle school, I weighed 225 lbs. Pretty much all three years. At that weight, I ran half a mile in under 3 minutes. (My one goal in middle school to do) 1st goal to reach, hit 100 lbs weight gone this year. 10 lbs away. 2nd goal to reach 257 lbs. 18.8 lbs away. 3rd goal to reach 225 lbs. 50.8 lbs away. 4th goal to reach 185 lbs. 90.8 lbs away. Now before I wrote this all out today. I hadn't thought i was this close to these numbers. While I felt I have down well this year so far, I felt like I was still 40 or 50 pounds out from getting to my lower weight. Looking at the numbers, I am only 50 lbs away from weighing what I did in middle school. So now, I have to go for it. I feel re-fired up to really kill it this year. Of course, teh lower yoru weight gets, the harder it is to loose more. The question is, how far can I make it by the end of this year. I feel like the first and second goal I can get. That 3rd goal though. That will be tough to get. That means losing 17 lbs on average a month. That however is my stretch goal. The impossible goal that I will reach for anyway. These next 3 challenges will probably be very similar to previous ones. I just need to really pull it all together. There will be huge hurdles to have to dance around as well. It is holiday season soon. Halloween, my birthday, Thanksgiving, and Christmas. All times when people get together and eat massive amounts! Not to mention plenty of sugary deserts and candies. Here are my goals this challenge to help support my goals Goal#1 - As always, keep on the Keto path This will still be one of the most important goals for me. I need to keep staying on Keto. Find ways to do it, even when tempted with all the holiday treats that will be incoming. I need to recheck my macros, and keep calories on point as well. Do not go over 20 net carbs per day. Continue to track everything into MyFitnessPal. Continue doing my normal Intermittent fasting routine. Eat at 11 am, be done with eating by 6 pm. 5 points per day. 35 points per week. (7 days) Under 20 net carbs, tracked in MFP, and IF done. Goal#2 - Get the exercise routine down While Exercise isn't going to make me drop all the weight, it will help me be healthier, and much stronger. Eventually, I would like to get myself into a gym, but for now we focus on body weight workouts. Maybe throw in some dumbbells. I am going to start off with doing the workouts in the Nerdfitness Academy. Monday, Wednesday, and Friday workouts. I want to add in cardio goals too, but I always seem to fail these. Still, I want to get back to running, and walking. This challenge, I want to walk at least once a week. I can build up from there, but let's start small. No amount of steps, just me going out and walking for a few minutes. 5 points per workout day. 15 total for the week on workouts. 5 points for walking once or more per week. 20 points total per week. Goal #3 - Get more sleep My son started school, and I have been the one taking him in the morning. This has meant me having to get up by 7 am. Going to bed by 12:30 or even 12 is not giving me enough sleep. This goal, is for me to be in bed by 11:35 pm. At 10:30 pm, I need to shut down everything, and ready. I have an alarm set for 11:25 pm. At that time, I need to close up shop and get into bed. In the past I let myself finish a chapter or whatever. Not this time. I need to be more strict. 11:35 pm should be enough time for me to lock up the apartment, go to the bathroom and get to bed. 5 points per night. Reading at 10:30 pm and in bed by 11:35 pm. 35 points per week. Goal #4 - No really, get working on your list OK, since moving I have had a list of things that still need to get done. I did get my bedroom window tint done, finally! Man, it has made a difference. Now I need to get to other projects. I am tired of having stuff the way it is. So this time, I am adding grading. Each day, I need to work on something for at least 15 minutes, or until a project is done. Like if I hang up the shelves in my sons room in 10 minutes, then that is fine. Unpack computer area boxes Hang new shelves Hang pictures Re organize my closet Build my LEGO! (Doctor Who, and Voltron!) Longer term list items: Get through my sports cards (massive downsize) Board/Bag/Go though all my comics Try to sell off my old bowling balls/equipment Start sending off pictures/slide/videos to get digitized (very expensive, but a little at a time will help) 5 points per day. 15 minutes or a project completion. 30 points per week. Will give myself one day off Goal#5 Check in and blog each day I am going to add this one in as a bonus goal. No points, but just something to make me keep checking in, and blogging. I severely got away from this during last challenge. Points Week 1 (09/17 - 09/23) - 95/120 - 79% Week 2 (09/24 - 09/30) - 90/120 - 75% Week 3 (10/01 - 10/07) - 0/120 Week 4 (10/08 - 10/14) - 0/120 Challenge total: 0/480 Measurements: Day 1 / End of Challenge Neck - 18.36 in Chest - 48.85 in Waist - 52.71 in Bicep(L) - 15.03 in Bicep(R) - 14.84 in Forearm(L) - 12.08 in Forearm(R) - 12.36 in Thigh(L) - 26.10 in Thigh(R) - 25.86 in Weight - 275.8 lbs

What's up Rebels! With Keto being so hot in the street these days, I figure we needed a place for Keto folks to hang out and ask questions. Before asking, make sure you read my extensive article on Nerd Fitness: The Beginner's Guide to the Keto Diet.

Back for another challenge! This challenge, I am going to add in some actual fitness into my goals, so I know the Pain Train will be coming for me. Those DOMS will be killer. Still, I know I need to get more going in my fitness if I ever want to get to my fitness goals. I also have weight loss goals, but that is really going to be a side effect of how I do with all my other goals. I want to get to the 100 lbs gone mark before my birthday (November 2nd). This means first goal is to drop 17 more pounds. 2nd goal is to reach the 250 mark before the end of the year. It might be tough with holidays coming in a few months, but I believe I can do it. 253 lbs is the lightest recorded weight I have. I was 225 pretty much all of my middle school years like 30 years ago haha. With all that, let's lay out the goals for this challenge. Goal#1 - Keto, Tracking, and even more IF So really the backbone of all this has been me eating Keto since the beginning of the year. Yes Keto isn't specific for weight loss, but it has helped me. I don't feel as restricted as I thought I would. Plus, even with some hunger cravings I do get, they are not nearly as bad as I use to be. So being in Keto does really help suppress my hunger. Once again, stay under 20 net carbs. Track everyday in MyFitnessPal. Do intermittent fasting with my eating window of 11 am to 6 pm. Now to kick it up a notch. I have been wanting to try it out, but just never have. The 24 hour plus fast. So during this challenge, I choose Tuesday as my non eating day. Water only day. This will actually be more like a 39 hour fast if I stop at 6 pm on Monday, then eat at 11 am on Wednesday. It sounds crazy to me, but why not give it a shot. Keto+tracking+normal IF = 1 point per day. 7 points per week. Fasting day complete One Meal done, eating after 3 pm = 5 points. (if this is too rough, I can cut it out later, or scale it back ) 12 points total per week Goal#2 - Read, Rest, Recover, Repeat The sleep challenge is back. Basic rules still apply. Computer off at 11 pm. Then reading started by 11:15 pm. Off to bed at midnight. Though a few minutes is acceptable if I am finishing a chapter or something. I'll need to make sure my sleeping is on point, because I will need the rest with Goal#3 1 point for reading on time, 1 point for sleep on time (no later then 12:30). 2 points per day, 14 points per week. Goal#3 - Bring the Pain Here it is. Another attempt to get exercise added into my life. I signed up for the NerdFitness Academy recently when it was on sale. Now time to use it. I will start off with body weight workouts, and eventually go on from there. I also am going to add in walking each day. I would get hung up on numbers in the past(and I am sure I will again), but my goal is just to get out there for a few minutes. Not just walking the dog around, but going myself to walk. I looked up a near by Pokestop in Pokemon Go. There are a few at the Fremont Library. So each day, my goal is to walk to the pokestop and back. Each morning I can probably bust this out fairly quick. There will be some adjustment though for when my son is back in school. I'll deal with that when the time comes. I will also have some weekends that I go drive for a hour + to bowl. Those days I will need to just figure it out. Monday, Wednesday, Friday = Workout days. Everyday is walking day. At least 15 minutes. 10 points for each workout. 30 total for the week. 3 points each day for walking. 21 per week. 51 points total per week. Goal#4 - Don't forget the list! Yeah, that is correct. I need to finish moving in! I'll see how much more I add to the list as time goes on haha. Unpack computer area boxes Hang new shelves Hang pictures Apply window tint Build my LEGO! (Doctor Who, and Voltron!) Register for classes Get back to checking blood sugar levels Longer term list items: Get through my sports cards (massive downsize) Board/Bag/Go though all my comics Try to sell off my old bowling balls/equipment Start sending off pictures/slide/videos to get digitized (very expensive, but a little at a time will help) No points for this goal, I just need to get it done. Measurements: Day 1 / End of Challenge Neck - 18.11 in / 18.36 in Chest - 49.37 in / 48.85 in Waist - 53.30 in / 52.71 in Bicep(L) - 15.11 in / 15.03 in Bicep(R) - 14.84 in / 14.84 in Forearm(L) - 12.59 in / 12.08 in Forearm(R) - 12.59 in / 12.36 in Thigh(L) - 26.10 in / 26.10 in Thigh(R) - 25. 98 in / 25.86 in Weight - 281.1 lbs / 275.8 lbs Points Week 1 (08/13 - 08/19) - 52/77 - 67% Week 2 (08/20 - 08/26) - 0/77 Week 3 (08/27 - 09/02) - 0/77 Week 4 (09/03 - 09/09) - 0/77 Challenge total: 0/308