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UNDER CONSTRUCTION! Yikes a Ranger amongst the Warrior! Now i've been snooping here and there, so i know there are and have been quite a few Rangers among you. My plan for the upcoming months might explain my presence here. My fitness subscription ends at the end of the year. Starting next year i am gonna give CrossFit a try. Now the last couple of years i was more endurance than strength and in order to prep the best way i know for going CrossFit is to work on my weakness. Getting stronger! Over the last 2 years i have been (on and off) doing some lifting on my own, but since my goal has always been to "look-good-naked" i neglected the eating part that comes with getting stronger. So i have become a bit stronger but not like one would expect in roughly 1,5 years time. Last challenges at the rangers i tried to focus more on lifting and eventually got myself to give up on the strict eating i had done for years (which was quite scary as i didn't want to look like fat-bastard after that challenge) and just eat some more. Which seems like to work in terms of being able to lift heavier. Here and there i had some questions which i think could be easily answered by the common knowledge in this guild, this made me decide to join you fine guys (and galls) for a double challenge. I really don't like the 4 week format, so i decided i'm just gonna merge 2 challenges together, hence my Pt.1. In terms of things i want to work on these 2 challenges: Lifting (using Starting Strength as a base) Clean Eating (Healthy stuff with lots of protein) NoBeer (which needs to be a goal, to be able to pull this off, apparently) SMART goals (to be able to track stuff and see what I've accomplished) A LifeQuest (cause i'm a procrastination machine on some stuff) During this 0 week i will try to shape up this challenge in the best way possible to kick off right next week. So i will write out my goals, and put a scoring system on it to be able to (sMart) measure progress. Lifting Been following Starting Strength for the last 6 weeks. Broke my 5RM PR's but got a bit over enthusiastic and twitched a muscle on my left lower back in week 4. Been trying some deloaded weights with SQ and DL but it kept aggravating my lower back. So last week i completely stopped SQ and DL. Will introduce them at 60% next week when the challenge starts. Next to that i haven't starting the PowerCleans as i don't feel comfortable in doing them and seeing i will be doing CrossFit starting next year i think i can better wait it out a bit and get someone to teach me how to do it properly. With the BP and OHP i have been upping it with 2.5 kg each workout. I know i can't keep on doing that, so today is the first day i went from 67.5 to 68.5 and got a 5/5/4. Retry next workout and i think all will be good, if not i will deload. Clean Eating I'm keeping a fooddiary here in my daily checkins and logging it to MFP for some numbers. KCAL RANGE: Most positive: 2586 - 2821 Least positive: 2479 - 2704 Setting KCAL range to: 2500 - 2750 PROTEIN RANGE: Setting range to: 130g - 160g NoBeer This could be very simple. Just.Don't.Drink.(Alcohol)! I'm gonna give myself some leeway here. Reserving one day a week for some social-beering. And i have got some holiday related events where i can really enjoy some fine quality beer. So for this double challenge i will give myself 9 days of allowed moderate drinking (a couple is 1-3). And i know the weekend i will be out with the boys there will be some more drinking, just gonna try to keep it to a minimum and not overindulge... LifeQuest Yeah, will come to this (eventually). Input is very much appreciated as i like to be as efficient as possible!

I guess this is partly a IIFYM kind of question. I've been scared of carbs for about 5 years now. As a 21 year old girl, I may have done a bit of metabolic and hormonal damage which I'm not sure if it stems from VLC. Id like to hear other people's thoughts on this http://www.dailymail.co.uk/health/article-2546975/One-twin-gave-sugar-gave-fat-Their-experiment-change-YOUR-life.html Not the obvious 'fat plus sugar is what's fattening' but more about the effects on energy and brain function. Has anyone switched from low to high carb and experienced better/a return of mental capacity? Ive been low carbing for so long that I can't recall my baseline functionality previous to my diet change.