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dirty_rat MR_Willes: "Prepping to slay the Rat, Full Mucker!" Part 1The Rangers and people from other guilds, that have been around for a while (at least 2 years i just checked) could know that, in my past, i have dedicated a few challenges in a row to prepping for my first StrongViking Beast obstacle run in the start of 2016. Those were pretty successful challenges, so now i'm summoning the strength of that format again. Because, frankly, things need to be done. You can also say i'm slowly starting to get frightened a bit by the endeavor i have set upon. For the people that don't know, a few facts: *** * T-minus: ~ 23 weeks / 154 days *** * Rat Race Dirty Weekend 2018 *** * UK obstacle run *** * 20 miles *** * 200 obstacles *** * Meeting all the Epic Nerds IRL for the first time!!! There are a couple of things i want to accomplish before that time, and one way or the other i tried to put it all into a spreadsheet which i will upkeep daily. (WIP) A little explanation about all the things: Weeks / Days: Countdowntimers to keep me focused on the time left KCAL/d: I want to be just under 2000 KCAL a day, this is just under maintenance, which will allow me to lose some fat, and keep up with working out. I need to lose some weight to be able to handle all the bodyweight related exercises better, like hanging pulling jumping etc. etc. Protein/d: I don't want to lose the muscle i have built the last couple of years, so protein will be the most important nutrient that i will keep my eye on. Doing 160+ a day is just a little under 2gr/lbs of bodyweight. Drinking/d: I know this is not going to be much of a problem (especially compared to 2 years ago), but i know that if i don't mention this here a few days will be lost due to excessive drinking. Now i rate this on a scale of no / mindful / less than mindful. This gives me some leeway to enjoy the occasional beer. Cause a challenge has to be hard, but you don't need to set yourself up for failure, especially when the drawback (of a single beer) is that low. This untraining of my beer-habit also makes me a bit afraid of the race itself, i owe it to some people to thoroughly enjoy several beers on friday and saturday that i really am getting a bit scared of having to do the 20 miles and 200 obstacles while having a major beer-induced headache. Eat healthy/d: B/L/D a.k.a. Breakfast / Lunch / Dinner. These are the only moments i will eat. The only exception here will be stuff around workout like PWO, recovery drinks and protein shakes. Again this will be scored for doing the best i can. "Best option" means that there was no way i could have eaten healthier given the circumstance at that moment. "Mindfully" means that there might have been a better option which i didn't take but i made a conscious choice not to have that, but also chose not to take the worst option. This is a choice i frequently have to make. I'm not one for meal prepping (yet). And i also don't want to give my kids a bad example by doing some extreme dieting and in their presence i will eat normally but try to do so as healthy as possible. No CC: No Candy no Cooky, no inbetween snacking. This means i just eat at B/L/D and nothing else. This should bring a halt to several of my weaknesses. Especially the one that hit's me after snoozing on the couch, somehow i always wake up with such a sweettooth and stuff my face with cookies or candy just before i go to bed. It will also help in not accumulating those small extra KCALs throughout the day. Lift / Run / Crossfit: These are the workouts i'm gonna do, and my goal is to give them equal attention. I always leaned on lifting more than running, and combining running with lifting was pretty doable. Now that i have CF in the mix it's hard to give running the proper attention. That's why i decided i'm gonna lay down a bit on the lifting and sacrifice one lifting workout for one extra running workout. Even the lifting workout will be geared towards the Rat Race. I'm gonna keep on doing the juggernaut program, and i will do a workout of DL/BP and SQ/OHP + 2 accessory exercises. This program will be written out coming weekend. This also goes for the running workout. I'm gonna go look for a plan that get's me to run about 10 miles within my ~20 weeks i've got. Extra Reps: I just like the idea of doing extra. So this is the excuse to do extra reps, and i'm going to categorize them as hard medium and easy. Hard ones are things i can only do a few of, like pullups. Medium are things like pushups, i can push those out a lot more. And easy ones are the things that i feel i could do all day (and actually have done so), like jumping jacks and mountain climbers. Scoring points are as follows, per rep: Hard 10 points / medium 5 points / easy 1 point. Weight / BF%: These will be here to record how my overall weight and BF% will transition throughout my prep. OSM: OSM a.k.a. Awesome. An awesome day, where i have been completely focused or something else significant happened, will be noted here. I'm hoping a lot of x'es in this column. Comments on missed goals and OSM days: Part of the pressure of accountability, if i fuck up, i have to come clean. Tell how and why i fucked up a goal. On the other hand, this is the place to gloat about awesome days too! So if you want to be part of this success please add some accountability. Nag my ass over things i haven't done or when i tell you i don't feel up to working out. Challenge me (that won't work i can assure you) or find some other way to get under my skin. I'm hoping with the help of you all this will be another good (set of) challenge(s) and i will get my butt in gear to kick ass on the Rat Race. May the lord have mercy on my body So...