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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 !!!

"I'm Coming For Ya, BEAST!" QUEST 1 Maintain deficit: This KCAL range is proving to be a struggle, so i'm gonna keep it here and hopefully find somebody who will do a form of PvP with me for the added accountability. My weight is stabilizing while i think i need to lower it and lose some extra BF. For added accountability i'm gonna do a written report of what i ate the day(s) before. ***** QUEST 2 Keep up protein: Of course i will try to do my best to keep as much muscle as possible. I'm still doing lots of stuff to enhance my body and it needs the right kind of fuel, so protein is gonna be a big part of my diet. ***** QUEST 3 Minimize beer input: I thought about removing this quest since i'm doing quite nice, except, seasons are changing. And well, next two seasons it's gonna be: "'Tis the season to be jolly, Fa la la la la la la la la. Fill the meadcup, drain the barrel," So just to keep grinding-in this habit i'm gonna stick with it at least for the upcoming challenge(s). And this grinding definitely needs work, as weather is turning up and the occasions i would normally indulge on beer are lining up! Though i will have my occasional reward because it's just too damn good! ***** QUEST 4 MIndfully choose a meal: Just to keep as clean as possible i'm forcing myself to think (in advance) about every meal i eat. Easier to keep in line with the KCAL and better to fuel my body with the "best" option available. I'm gonna update it with a plan a (couple of) day(s) ahead, to keep up with the good eating and according KCAL deficit. ***** QUEST 5 Act like a MadCow: Lifting, it's my main thing at this moment, i love doing it, it's good for me, so i'm not planning on not doing it. It's here to stay in the foreseeable future. Maybe i'm gonna put a little more emphasize on doing more number of reps NEXT TO the heavy reps i'm doing now (just add some sort of cooldown sets after every workset, pyramid style workouts. If somebody has some ideas, please shoot! ***** QUEST 6 Find my Inner-Ape: I will be focusing on upperbody-bodyweight-exercises. Probably a lot of chin ups (no pull ups yet because of sore tendon on the outside of my elbow). Pushups and burpees will also be part of the program. (I'm slowly dreaming about doing the 300 workout). Next to this i'm focussing on deadhanging, but i'm gonna throw around the workout a little because it was getting a grind and i wasn't looking forward to it anymore. ***** QUEST 7 Stamina: Running is totally back in the game. After the run i did at work i just feel rejuvenated. If schedule allows i will be aiming for 2 runs a week, next to one workout at the gym. The workout at the gym really shakes up my workouts with stuff i normally don't train. ***** QUEST 8 Accountability: I need all of you beautiful people to keep me in line. I'm growing discipline by the day but it's a slow process. Every extra nudge is very welcome. This is the main reason for the existence of this thread, my sheet and all other aids i use. This quest is about the M in sMart, and the (first) S in kiSs (i've already got the the second S covered ). The Final Chapter

QUEST 1 Maintain deficit: Adjusted a bit, removed an extra 100 KCAL/day. I gained a little weight during my vacation, and with summer season coming i'm preferring getting rid of the excess fat even it means i will lose some muscle in the progress. I want to get to that baseline! Plus i think it will benefit me greatly on the OCR, lowering my BW to maximize my efficiency on all those BW-exercises i will encounter there. QUEST 2 Keep up protein: Of course i will try to do my best to keep as much muscle as possible. I'm still doing lots of stuff to enhance my body and it needs the right kind of fuel, so protein is gonna be a big part of my diet. QUEST 3 Minimize beer input: I thought about removing this quest since i'm doing quite nice, except, seasons are changing. And well, next two seasons it's gonna be: "'Tis the season to be jolly, Fa la la la la la la la la. Fill the meadcup, drain the barrel," So just to keep grinding-in this habit i'm gonna stick with it at least for the upcoming challenge(s). QUEST 4 MIndfully choose a meal: Just to keep as clean as possible i'm forcing myself to think (in advance) about every meal i eat. Easier to keep in line with the KCAL and better to fuel my body with the "best" option available. QUEST 5 Act like a MadCow: Lifting, it's my main thing at this moment, i love doing it, it's good for me, so i'm not planning on not doing it. It's here to stay in the foreseeable future. QUEST 6 Find my Inner-Ape: I will be focusing on upperbody-bodyweight-exercises. Probably a lot of chin ups (no pull ups yet because of sore tendon on the outside of my elbow). Pushups and burpees will also be part of the program. (I'm slowly dreaming about doing the 300 workout) QUEST 7 Stamina: Running has lost it's interest. Though i have entered myself in a run within this challenge (2,5 weeks). I entered the 12K (7.5 miles) on April 20th. I need the stamina, because the OCR has a distance of 19K (12 miles). So besides all the obstacles we also got a shitload of ground to cover. I need my stamina back! DST has kicked in, evenings are getting longer, weather is getting better, less excuses not to run. I'm even gonna go to my gym, and tune my subscription down from unlimited to once a week. This is better for my wallet, it's easier on my schedule, and it gives me more room to go running. QUEST 8 Accountability: I need all of you beautiful people to keep me in line. I'm growing discipline by the day but it's a slow process. Every extra nudge is very welcome. This is the main reason for the existence of this thread, my sheet and all other aids i use. This quest is about the M in sMart, and the (first) S in kiSs (i've already got the the second S covered ). ... Vacation hit in the 0-week, this was very welcome. I needed a break. Even without admitting it, i really needed it. Vacation was an excuse to let go. I didn't run (though i brought my apparel and clothing), i didn't lift (though i brought my dumbbell and about 50 lbs worth of small plates). Rest week, vacation, that's what it was. I ate everything i wanted, i drank everything i wanted. I did the thing i wanted to do, and more important, i didn't do the things i didn't felt like. 3 consecutive challenges worth of creating habits, i needed to let go. Vacation and 0 week merging into one week of "Frozen" (let it go!). Funny thing now, when looking back. What did i do during my 0 week / vacation. Drink some beer, but also no KCAL drinks beside that. Eat what everybody was eating, but always choosing the best option. Still no desserts / pastrie etc.The only thing i would have should have could have done better was refrain from chips and salty nuts, but that was hell-a-hard when you are playing cards and your drinking a few beers, and someones places a few dishes of those under your nose. Even though i was nowhere near as good as i have been on the last challenge i was also doing a decent job on a "let-it-go-type of week". I haven't weighed myself the first day when i came back, and was a bit off. Probably the start of a cold, but i deployed Plague Protocols at the first hint of it. No lifting, no running, just, rest. Last day of the vacation, the one where we drove home in the morning, i wasn't feeling all that great. (I think one of the more chilly/windy hikes has gotten to me) So when we got back home we had some things we had to check off. My nephews birthday, seeing my mom to tell about vacation and eating with the inlaws, to officially close the vacation and tell my BIL how the vacation was. After that it was lights out. Couch time for about 36 hours straight, with only two 8-hour breaks for sleeping in my bed. No eating, just drinking. Friday after dinner till sundaymorning was very passive. Sunday was a slow day, with it's highlight being a nice family party and a small tour on my bike (which is gonna be an added lifequest probably). So now my willpower-porgressbar has been overcharged by a fantastic 0-week/Vacation. Ready to kick some butt this challenge!