Endor: Return of the Ranger

[Endor]

 

I'm returning to the Rangers, been a rough 6 months and I'm finally ready for change. 

 

Inspiration:

Nerd Fitness! Back to a proven standard I have used for fat loss in the past. 

 

Level up your life. 

1. https://www.nerdfitness.com/blog/level-up-your-life-make-a-change/

2. https://www.nerdfitness.com/blog/level-up-your-life-body-mass-index/

3. https://www.nerdfitness.com/blog/level-up-your-life-3-basal-metabolic-rate/

4. https://www.nerdfitness.com/blog/level-up-your-life-4-determining-your-calorie-level/

5. https://www.nerdfitness.com/blog/level-up-your-life-5-activities-that-burn-calories/

 

 

Overview:

Long Term goals

- Reach sub 25 BMI = 79kg  (3 months)

- Muscle Up (3 months)

- Save enough for a new car (6 months)

 

Key Goals:

- Calorie count (stay under 1912 cals per day + exercise cals)

- 1 hour walk every day

 

Sub-goals

- 1 hour swim on Sundays

- 4 lifting sessions per week

- 4 hours study per week

 

Starting weight: 94.1kg

 

Extra cals I can eat if I exercise:

1 hour walk = 473 cals

1 hour PT = 600 cals (guess)

 

__________________________________________________________________________________________________

 

Calcs from the NF articles

Spoiler

 

Step 2: Determine your BMI

29.4

 

Step 3: Determine your basal metabolic rate

1943

 

Step 4:

Calculate calorie deficit:

Moderate activity = 1.55 multiplier

Then calculate:

BMR x multiplier

1943 * 1.55 = 3012 calories

 

Notes:

1kg = 2.2 pounds

1 pound of fat = 3500 calories

 

Max safe bodyfat loss per week = 1% of bodyweight

93.4 * 1% = 0.93 let's say 1kg

 

So I'm aiming for 1kg per week loss, that's 2.2lbs a week

2.2lbs = 7,700 cals per week

 

I need a deficit of 1100 cals per day. 

 

3012 - 1100 = 1912 cals

 

Extra cals I can eat if I exercise:

1 hour walk = 473 cals

1 hour PT = 600 cals (guess)

 

 

 

 

 

[Tanktimus the Encourager]

Welcome back.

[Endor]

Some calorie notes to remind me what things cost:

 

Bottle of beer = 142

147ml Glass of red = 125

250 ml coconut water = 35

100 gallons water = 0

 

2 fried eggs = 180

2 rashers bacon = 230

3 egg omelette = 240

capsicum = 20

100g mushrooms = 53

third cup onion = 20

 

apple = 72

orange = 69

banana = 105

20 cherries = 86

22 almonds = 119 

50g protein powder = 115

100g light greek yoghurt = 100

boiled egg - 78 

small can zesty tuna = 123

 

pre-made paleo meals = 450 - 500 

 

250g fillet steak = 418

250g chicken thighs = 548

2 cups chilli = 418

2 slice meatza = 575

280g poached salmon = 630

1 x 90g sausage = 110

100g roasted chicken leg (1 drumstick) = 174

250g beef mince cooked = 323

 

Stuff to avoid:

1 crusty white roll = 160

1 x 330ml pale ale = 156

67.5g potato chips = 344

1 slice vintage cheese = 170 

78g weiss ice cream = 183

1 cup cooked white rice = 242

 

 

A typical day at approx 1900 cals:

Breakfast:

- 2 eggs + 2 bacon = 410

- kaleslaw salad = 10

- black coffee = 0

= 420 cals

 

Snack 1

- apple = 72

- 22 almonds = 119

= 191 cals

 

Lunch

- pre-made paleo meal = 500 

- 250 ml coconut water = 35

= 535 cals

 

Snack 2

- 50g protein powder = 115

- 100g light greek yoghurt = 100

= 215 cals

 

Dinner 

- 2 slice meatza = 575

- veggies = 20 

= 595 cals

 

Total: 1956

 

[SkyGirl]

45 minutes ago, Endor said:

Some calorie notes to remind me what things cost:

 

Welcome back, Endor. Wishing you lots of success in this challenge!

 

Also, this list is MAD HELPFUL. Thank you for sharing it where we can see it!!   

[Lara]

Ambitious challenge. I like it, I like it.

Following you again! 

[DarK_RaideR]

Welcome back, old man. Try to keep up

[Big_Show]

Good to have you back mate!

 

14 hours ago, Endor said:

 

67.5g potato chips = 344

 

 

Eh?  Stop speaking foreign man, you're going native...

[jonfirestar]

Following along

[Endor]

15 hours ago, SkyGirl said:

 

Welcome back, Endor. Wishing you lots of success in this challenge!

 

Also, this list is MAD HELPFUL. Thank you for sharing it where we can see it!!   

Thank you, so easy to conveniently forget cals  I saw a nice app for tracking them with speech on the iphone called evolve but doesn't seem to be available on android.

 

11 hours ago, zenLara said:

Ambitious challenge. I like it, I like it.

Following you again! 

I feel like I'm ready to take it on properly at last, fingers crossed!  Good to have you along  

 

2 hours ago, DarK_RaideR said:

Welcome back, old man. Try to keep up

Thanks DR, walking pace I can handle! Might just have enough time to prep to see you in the Open...

 

1 hour ago, Big_Show said:

Good to have you back mate!

Eh?  Stop speaking foreign man, you're going native...

Thanks. Ha ha, no-one believed I was English at the conference I went to in Berlin, apparently my accent has completely turned Aussie. It definitely feels more like home these days than the UK does, lot of change over there since I last lived there. 

 

23 minutes ago, jonfirestar said:

Following along

[Endor]

2 hours ago, DarK_RaideR said:

Welcome back, old man. Try to keep up

Also, this appears to be accurate:

Lvl 23 Troll 

[Elastigirl]

Welcome back!

[DarK_RaideR]

9 hours ago, Endor said:

Also, this appears to be accurate:

Lvl 23 Troll 

I am nothing if not committed to my roleplaying

[Endor]

Today was my official start day for this challenge. 

 

Official weigh in: 94.1kg's heaviest ever....

 

I have entered into a 3 week weight loss challenge with a colleague at work, every 500 grams more the other loses than you means you owe them $5. I intend to retire on my huge winnings  

 

Back at PT today for the first time after my holiday. Took it a little easy as my back is still not 100% although much better after a rest from training for 3 weeks. 

Spoiler

 

1. Strength

Back Squat x 2 - 40/50/60/70/80/85/90/95/100/105kg

Superset with 3 strict pullups after each set.

 

2. Skill/Strength

- Hang Clean x2 - 20/30/35/40/45kg

- DB bench press - 12.5/15/17.5/20/22.5kg pairs

 

3. Metcon

7 rounds (14 mins)

EMOM 1 min on 1 min off, stay over 300 watts

cals burnt: 110

 

 

Was so great to be back in the gym, bit of banter with the coaches and feel fantastic after working out. For those that don't know/remember "Endor" is partly a reminder to me that I get a nice endorphin rush most times I train so it's a good thing to do. 

 

Had a chat with my coach about my weight and my goals. He reckons a Bar Muscle up is achievable within 3 months, provided i lose the weight. He said he won't train me on them until I'm under 90kg's, sneaky way of motivating me!

 

Off to a good start with Brekky too:

Spoiler

 

2 fried eggs

2 rashers bacon

kaleslaw salad

few mushrooms

Black coffee

 

 

For any crossfitters reading this, I'm quite enjoying some of the Youtube posts from TeamRIchey at the moment, this was a good one on rowing form.

 

[DarK_RaideR]

From the numbers, it doesn't look like you've lost a lot of strength. You might still be able to handle the Open at Rx

[Lara]

16 hours ago, Endor said:

1. Strength

Back Squat x 2 - 40/50/60/70/80/85/90/95/100/105kg

Superset with 3 strict pullups after each set.

 

2. Skill/Strength

- Hang Clean x2 - 20/30/35/40/45kg

- DB bench press - 12.5/15/17.5/20/22.5kg pairs

 

3. Metcon

7 rounds (14 mins)

EMOM 1 min on 1 min off, stay over 300 watts

cals burnt: 110

Looks good! At least for the parts I am able to understand

 

16 hours ago, Endor said:

For those that don't know/remember "Endor" is partly a reminder to me that I get a nice endorphin rush most times I train so it's a good thing to do. 

I always thought it was because of star wars...

[Elastigirl]

Kaleslaw salad sounds interesting. How do you make it?

[Endor]

15 hours ago, DarK_RaideR said:

From the numbers, it doesn't look like you've lost a lot of strength. You might still be able to handle the Open at Rx

Some stuff I'm fine with, cleans and deadlifts are still an issue as will be kettlebells. Squats no problem. Hoping I'll be ok by Feb/March. I've discovered by not wearing my Nano's and then wearing them to walk in today that they might actually be a large part of the problem. Going to try walking in my other shoes tomorrow. 

 

11 hours ago, zenLara said:

I always thought it was because of star wars...

It's about 50/50  I'm a huge Star Wars fan, soooo excited for Last Jedi. I've got tix for the  Aus release day and have taken the afternoon off to see a matinee in Gold Class (they serve alcohol and food during the film), only 12 days to go!

 

10 hours ago, Elastigirl said:

Kaleslaw salad sounds interesting. How do you make it?

Alas I can take no credit! I buy it pre-packaged: https://shop.coles.com.au/online/m20ProductDisplayView?&productId=599504&urlRequestType=Base&langId=-1&&storeId=10601&catalogId=10576 3 stores here do it. I throw the sauce away they include and usually eat it plain but sometimes I add some Greek yoghurt and one of the store's packs comes with pepitas and seeds which give it a nice crunch. 

[Endor]

Good day yesterday, on target with my food cals. 

 

Today going well so far on the food front although I'm pretty hungry. I woke up at 5:30am again, still jet-lagged, so I took the dog for a 6km walk. Good to have got it out the way early. 

 

Been through my finances this morning. Unlikely I will be able to afford a new car in 6 months, still I will save what I can here and there and we'll see where I get to by May/June. I'm tempted to Finance it but that's not really the smart move, I can do without it so I should save up. 

 

My local soccer team is playing at home tomorrow, going to watch them with a friend, will be good to catch up but I think I will drive so I can't drink too much. 

[DarK_RaideR]

18 hours ago, Endor said:

(they serve alcohol and food during the film),

Between seeing Carrie Ann Moss on screen, Luke potentially turning to the Dark Side and seeing more beloved characters die, booze might be necessary.

[The Most Loathed]

2 hours ago, DarK_RaideR said:

Between seeing Carrie Ann Moss on screen, Luke potentially turning to the Dark Side and seeing more beloved characters die, booze might be necessary.

Carrie Fisher maybe?

[DarK_RaideR]

7 hours ago, The Most Loathed said:

Carrie Fisher maybe?

Damn autocorrect.

 

Carrie on...

[Endor]

Between seeing Carrie Ann Moss on screen, Luke potentially turning to the Dark Side and seeing more beloved characters die, booze might be necessary.

La la la la no spoilers pls!!!! I think i need to initiate a social media ban for the rest of this week.

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[DarK_RaideR]

8 hours ago, Endor said:

La la la la no spoilers pls!!!! I think i need to initiate a social media ban for the rest of this week.

Why do you think I've banned Facebook and Youtube this challenge? (Also, I do not have a Twitter account)

[TGP]

if you don't mind

I'll post what I found about Metcon

 

http://www.precor.com/en-us/resources/coaching-center/what-difference-between-metcon-and-hiit-and-why-do-they-matter-your-training

 

What specific exercise you are "metconning to"? (maybe I don't yet understand what you mean)

[Endor]

if you don't mind
I'll post what I found about Metcon
 
http://www.precor.com/en-us/resources/coaching-center/what-difference-between-metcon-and-hiit-and-why-do-they-matter-your-training
 
What specific exercise you are "metconning to"? (maybe I don't yet understand what you mean)

Ah i didn't actually post what the exercise was only the rep scheme! That one earlier in the week was an assault bike workout.

For me the metcon section of my workouts is at aimed at building "engine". I do crossfit style workouts so i'm looking to develop endurance and intensity in the metcon section.

Metcon today was an 21-15-9 reps of alternating Dumbell push press and ribg rows. I.e. 21 db push press then 21 ring rows then 15 push press etc. Done for time, i.e. as fast as possible but with good form.


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