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Grinding; Small Stones (Stones: a few KCAL a day / that extra microplate or rep / ingraining solid habits) Longterm goals / Main-quest / The Mountain What: Drop in BF% Why: Walk around comfortably without clothes What: Get “bodyweight-fit” Why: Be OCR-ready / Satisfy RangerBrain™ What: Drop below 74 kg (163 lbs) Why: Be ready for PL-beginners-meet Remember the past: track to be able to see progress. Plan for the future: Think up and work out solid long term and short term goals Live for today: Have fun, to keep going Yesterday is gone and tomorrow may never come: : (What will tomorrow-you say about this?) Challenge goals: DIET: (If i have to decide whether i should eat/drink it, than i shouldn't) Primary objectives Daily KCAL limit: 2000 made up of: 30% Carb / 35% Fat / 35% Prot Clean eating, which means, No: deepfried / candy / cookies / dessert Clean drinking, which means, No: beer / soda / diet soda But to “live for today” if the occasion requires it, adapt, but make it a conscious decision Secondary Objectives Tracking, by doing daily weigh-ins and plan with MFP before major meals For accountability, keep the spreadsheet and your challenge updated (If choice is needed think about the long-term-goal) EXERCISE: (Growth = Pain + Recovery) Primary objectives Juggernaut based training: 3 times a week according to *schedule Running: 3 times a week according to the *rules Secondary Objectives Tracking, on paper during workout and/or digital on the challenge For accountability, keep the spreadsheet and your challenge updated Organize all the previous lifting data in a new spreadsheet *Schedule Juggernaut Days Mo We Sa Mo We Sa Deadlifts/Lower Back LB DL LB DL LB DL Squats/Pull- or Chinups PU SQ SQ PU SQ SQ Benchpress/Overheadpress OHP BP BP OHP BP BP *Rules for Running Before DST (March 26) Run every Tuesday / Friday / Sunday Add ½ KM every week After DST (March 26) Run every Sunday / Thursday Add 1 KM every week Add bodyweight specific workout on Friday I know this means i will be running for the whole of this challenge, just putting it here for future reference, but as always will adjust as needed. (every (even small) step(s) gets you closer to your goal) I have laser-focus at the moment. So i’m taking this opportunity to engrave it in stone. All the quotes mentioned are something i need to be reminded of every once in a while to keep focus. The last week of the previous challenge and 0-week have been a beta, for this concept, and have gone extremely well. This major “fix RangerBrain™” has also awakened my “join Crossift-box feeling”. But the boxes are all far out, and i cannot prioritize to the extra money at this time. But i aim for a WOD on friday when i adhere to my running rules and go from 3 to 2 sessions a week after DST. Next to all this i have this creeping feeling, that doing the juggernaut workout and running 3 times a week just isn’t enough, i mean doing only 0.5-1 hour (running) or 1-1.5 hour (lifting) for a total of 6 days a week feels a bit like trying to become an olympic athlete without doing the work. Anyone relate? I know this is basically like asking if any of you Rangers has RangerBrain™. Still i’m curious if someone has the same issue. Everybody have a kickass challenge!!! !!! SHOWTIME !!!