Archon Posted September 11, 2017 Report Share Posted September 11, 2017 After a long hiatus, I am dragging myself back in here. Going to keep it simple to start. Nothing flashy. No theme. Just hard work, discipline, increased physical & forum activity. (#stalkmydoodlies) Long-term goal is to lose weight. Specifically, I am shooting to average losing 1 pound per week from now until I hit 18% body fat. In a rough estimate, I am guessing that will be near 225 pounds, so probably around April 1st, 2018. However, I will adjust my challenge specific goals to increase the intensity as needed to get me to my goal. History Spoiler I joined NF back in mid 2015 & was very active for 7-8 months. During the start of that period, my primary goal was losing weight and I did a lot of that. Towards the end of that period, I transitioned into a "gain strength" mentality and had a moderate amount of success towards that end, until I injured myself. Well... then I never got back here, and the amount of effort I put into becoming a better version of myself had a strong correlation to the amount of time I spent active on the forums here (which I attribute to increased accountability). So now I am back. My 3-year weight history looks a bit like a smiley face and that needs to be corrected. I think I will again get to a strength training focus, possibly 1-2 challenges from now, but right now my focus is primarily on weight-loss achieved through increased activity and continued healthy eating. I significantly improved my overall eating habits back in 2015. I plan to maintain that going forward and possibly even tighten the belt on a few luxuries I have allowed myself over the past year. I have gained a half-pound per week on average over the past 10 months, after almost a year static at 235 pounds and have now been hovering up to around 255. The good news is that my lean-body-mass has increased as a result (I believe) of several months of strength training and proper dieting, so my body-fat percentage is much lower than mid-2015 when I first was dropping weight and hit the 255 mark. Goal 1: Be more active: Walk >20 Minutes Daily. Clean, simple, straight-forward. I have been doing this for almost 2 weeks now on my lunch breaks at work, and after building a habit plan to eventually transition this into a morning routine and add some light jogging (actually following a modified couch-to-2k, though my goal goes beyond that). Goal 2: Cardio Activity: 4+ points weekly (break-out in spoiler) Spoiler I have separated this into 2 categories for my tracking; +2 points for Intense (Lifting at gym, Playing Racquetball, BBWW- beginner body weight workout), and +1 point for Moderate (Yoga, Push-up contest with roomy). When I lift, it is typically 30-45 minutes, and the most significant component is always squats, however, I have not been going to the gym regularly for almost a year (more sporadic, ranging from 0-2 times a week with an average of 1, as opposed to my previous 3x/week habit). A future challenge will contain the goal of getting me back into the gym regularly. Racquetball is typically 90-150 minutes of intense interval cardio. The BBWW will be probably 25-30 minutes starting off, I have gotten it done in as few as 16 minutes in the past, and will work up to that point, and then start adding higher volume. Yoga is typically around 15 minutes of self practice. Over the past 3 weeks, I have probably averaged 4 days a week of competing with my new roommate in a push-up-off. I started with struggling to get through 13 reps per set, but we would do several sets over the course of an evening, and I made a goal of trying to add 1 rep each time. Now I can usually do around 25 reps per set and we do 3-4 sets an evening when competing. Goal 3: Don't self-sabotage: I will allow myself 2 treats per week (includes desserts or drinks). If this is too much (for me to be hitting my goals) or I do not stay within my guided limit, I will cut both out 100% during next challenge. Reward (for staying at 2 or less & hitting weight goal): the number will stay at "2 per week" for next challenge. If I stay under 2 per week for the entire challenge but do not hit my weight-loss target, next challenge will be "1". If I go over 2, but still hit my targeted weight loss, I will drop this to "1". If I go over 2 and don't hit weight loss target, I'll go 4-weeks strictly without during next challenge. In the past, these are the few instances that significantly increase my average caloric intake. This is just a rough draft of my challenge, and I may tweak it over the next few days as I ponder it. 4 Quote Level 14 -- Yeti Ranger -- STR 30.25 | DEX 12.00 | STA 21.00 | CON 14.75 | WIS 18.00 | CHA 7.50 Current Challenge -- Previous Challenges -- My Epic Quest -- Album of Holding -- About Me Link to comment
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