DrFeelgood Posted October 16, 2017 Report Share Posted October 16, 2017 Alright, I'm finally back home and getting an early start on this challenge since I ended the last one early due to unplanned travels. I'm going 5 weeks as hard as I can to get ready for the holidays. The final week will actually be the first week of my Thanksgiving vacation wherein we will again be traveling, so I'm going to have to modify my goals to finish out the challenge strong while out of my routine again. This time I'm going in with a battle plan for the road, but we'll be staying at my mom's house for the first time ever, and I can't possibly know what to expect. All I can do is give my best. And if I'm able to wrangle the Dad Bod into decent shape for SoCal adventuring then I'll have a little more motivation to maintain mindfulness during the off-week when the holidays get going in full and I'm surrounded by dangerous eats 24/7. I'm going to rock with the same four goals: 1. Sleep. In bed on work nights by 10:30 pm with lights out and ready for proper sleep. This time of year brings new challenges with football and hockey games that sometimes run late, but I'm just going to exercise my good judgment and impose the discipline of prioritizing my sleep to turn off the TV and go to bed as planned. I'm still limiting my night-time Netflix viewing to a max of 1 hour, which is helping greatly. 2. Wake. Good days also start on time, so I'm going to continue to push myself to get up at the appropriate hour. I still haven't managed to establish a sustainable morning routine, so I'll continue to try and build one around rolling out of bed, doing a few minutes of warm-up stretching, reading a quick Bible passage, and getting ready for work. 3. Eat. Still pushing with calorie counting via MFP. I'm not adjusting daily targets for this challenge since I'm already losing at the max rate I think is sustainable for me. As usual I'll take a break on Sunday to eat a little higher and looser. Macros aren't super important, but food quality is. I'm aiming for 80% Paleo/Primal on program days. Free days need to be mindful without being restrictive. And again I'm abstaining from ice cream for the duration. 4. Move. I'm sticking with my new Power Cardio regimen (semi-heavy powerlifts at higher-than-usual volume with shorter rest periods to keep my heart rate up) without adjusting any of the weights. I completely failed to inject afternoon yoga on non-gym days like I intended, so I'm going to take another run at making it work this time around. In Week 5 I'll be completely off my routine, so the current battle plan is to sub in a bunch of bodyweight work for those Move days and still try to do yoga on the tweeners. The usual spreadsheets are fabricated and ready to go for tracking my progress. Standard weekly check-ins will consist of belt notch reports and progress photos. There's still a long way to go in returning to non-Dad-Bod glory, so let's get under way. 13 Quote He has showed you, O man, what is good; and what does the LORD require of you but to do justly, and to love mercy, and to walk humbly with your God? Spreadsheets Link to comment
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