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This is my first foray back to wellness since 2012. After turning 30, pushing 200lbs, and generally feeling like crap with a typical 'dad bod', I decided to make a change last month. Cleaned up my food intake. Beheaded added sugar, grains and starches in one fell swoop. Haven't touched any until today, my first cheat meal due to a social gathering.  I like fishing, stoked that the crab should be shallow enough to dip net for in a couple weeks, that's always a blast, I'm also out from last season. Trying to get caught up on Vikings and discovery now that GoT has ended, between 60 hours a week of work, a 3 y.o and a 3 month old chiseling out gaming time is hard, so I stick to the classics. SNES or old PC games that have high single player enjoyment.

 

  1. Main Quest: To be fit enough for a specialist course when I move in September 2019. To do so, my target is by September 2019.

    1.5 mile run - 9 minutes

    100kg 1RM Bench

    135kg 1RM squat

    Bodyweight continuous -

    20 pull ups

    50 pushups

    70 sit ups

     

  2. Side Quests.   

    -Get back down to 175 lbs (it was my heaviest 'fit' weight). I'm aiming for 8 lbs on this challenge. Final weight goal of 180 in a month.

    - Keep my food intake clean, with no more than 1 off meal a week.

    - Don't skip a workout.

  3.  Method: - Only eat grains, starches or added sugars at a Max of 1 meal a week, only during social events. Do Strong lifts Monday, Wednesday, Fridays.

 

 

 

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So I think I'll do a daily log on this challenge, since it is the first one. 

 

On point for my eating today after yesterday's off day where I had a mini cheesecake and 2 buns with burgers. 

 

41 carbs

140 protein

157 fat

 

So 2092 calories. I hate being hungry so aim between 2000 and 2200 per day. Had to top off my calories with a couple fat bombs before bed or I am going to wake up hungry when the baby whose cling is over 9000 wakes. Feeds between midnight at 6 am never end well.

 

I even ate my custom salad mix which is 180gr of kale/arugula/spinach with my families ACV dressing, also had tomatoes, avocado, sour kraut green leaf, onion and some broccoli so a well balanced day. The ACV is probably my favourite dressing, maybe because I grew up with it.

 

No workout today, but I'm going to be doing SL every other day, not taking the 2 day weekend break, will reassess when I reach heavier weights. Went for an untracked jog/walk with the 3 year old on the bike, as I do everyday. About 3k. I don't time it because we tend to stop for some coasting practice down hills and the park.

 

Also went for a meander on the beach to look for some Limpets. None found today unfortunately.

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Hi and welcome! 

 

Your main quest looks like a good one, how close are you currently to achieving it?

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HUNTER OF ALL THINGS SHINY

Intro Thread    Bodyweight Exercise Library

The Arruvia Conspiracy Challenges: 1, 2, 3, 4, 567, 89, 10 

Other Challenges: 12345, 6, 7, 89, 10, 11, 1213, 14, 15 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28Mardi Gras [Current]

Level 2 Ninja

Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11

 

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Thanks Ghost! 

 

I'm pretty far off on them all. 

 

Bench I'm at 68kg

Squat I haven't tested, I'm at least body weight 85kg.

 

Pullups I'm at 6

Pushups 12

Sit ups 35

 

My run is 13 minutes.

 

These are pretty much my base level of fitness, since I haven't hit the gym, or tracked any fitness activities with any regularity since 2012. I think the hardest one for me to reach will be the pushups goal. I don't think I've ever broken 40. 

 

I'm starting off slow, SL5x5 but going to add 10 lbs a workout until I reach struggle weights since I've got form down pat. Not going to pick up any tracked cardio or intensity until I've done 12 weeks of SL5x5. 12 weeks of that will give my muscles the experience they need to know we are back into lifting at which point hopefully I've met my 1RM goals. Then at the end of the summer, while maintaining my 1RM goals, I'll be able to work on my endurance. The most important thing for me will be building that habit. I don't want to overdo it with too much too soon. I've done that before and fell off the wagon within a month. I'm hoping that if I take it slow, and see progress from my eating habits, I will be able to form a lasting habit of wellness. 

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C-Day -1 (challenge day)

 

Exercise - Smashed workout #3 on SL5X5. Well obviously, at these weights I could lift it all day. Glad I've decided to go up by 10lbs until I reach challenging weights. Should take another 2 weeks I think before OHP becomes difficult.

 

Nutrition -

24g carbs

137g fat

143g protein

14g alcohol

 

2056 calories, 2 big salads, a tomato, a zuchinni, some blueberries, cauliflower and broccoli. Decent veggie day.

 

General day - why is getting the 3 year old moving in the morning such a challenge without bribing her or making her cry for getting frustrated? I've tried everything, TV, no TV. Every breakfast, chocolate pancakes, whipped cream, rare steak and easy over eggs with hash browns (something she would devour in 20-30 minutes at dinner) etc. Anyone with some ideas? I live in a small town with no pre school, no daycare and she has only a handful of friends. Weather is an issue, where it will rain for 20 days straight in the winter, so taking her out morning and afternoon every day in the summer is setting us up for failure.

 

Will do a weigh in tomorrow.

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EChallenge day

 

Weekly weigh in, 187 lbs. It's 4 days earlier than normal, but figured I would synch it up to C Day. Next Monday will be 1 month since I made the change. Hoping for a 185 weigh in because that would be 10 lbs difference, 5 of which I think was water weight. But I'm not going to starve myself to make it happen. I generally eat until I'm full, which is 1800-2200 kcal a day and I refuse to go to bed hungry. This is still probably about 1000 less than I was eating before I cut starch, added sugar and grains. I think 180 goal was a little ambitious, 7 lbs in 4 weeks is probably not achievable without cutting more calories or increasing activity, neither of which is an option with my plan of gradual return to wellness and habit building. But we shall see.

 

I've been thinking a lot lately about what went wrong over the years, and I am reminded what an old mentor of mine used to say:

 

"Fitness, like Honour, is never bestowed, but earned through sweat, blood and sacrifice".

 

I never truly understood this in my younger years when high performance was mandated and a condition of employment. But now I do.

 

Food report for the day,

 

I got around to lunch late so I ate all the food (2 sausages, a flat bread using fathead crust method, 100 gr mixed greens with 2 tablespoon of house dressing, 1 tablespoon hummus, some pickled red onions I made, 2 tablespoons crumbled feta, totalling 1300 calories) should of looked at the sausage package earlier and only eaten 1. This means my dinner was small, and dinner being prime rib roast means I needed some extra protein that I did as a shake before bed.

 

24 carb

167 fat

127 protein 

 

For 2092 calories + the untracked couple of bites of soft serve that my daughter wanted to share with me since I was the only one who didn't get a cone at the food truck that just started doing ice cream today. They have the same machine as McDonald's which is nice because we don't have a single chain restaurant on our island.

 

SL 5x5 tomorrow.

 

Tried putting a timer on my daughter for meals, to light a fire (40 minutes, then 5 minutes to finish up). Now she wants everything timed. I've created a monster, this backfired!!

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Your daughter sounds fun :)

 

There was a time when my kids (somewhere around age of 4) were so early birds, they could wake up at 5:30 and willing to play, so waking kids in the morning isn't anything I faced before. That being said, maybe try to lure her out of bed by doing some fun activity yourself. This worked with my boys when I tried to cut their TV time. And the timer thing? I'm so jealous. My kids have time for everything. Older one slowly starts to focus on whatever he is doing, but younger is like squirell on caffeine - he can't keep focus on his meal/dressing up/picking toys for more than 30sec, so every mundane task extends for minutes, quaters or even hours. 

 

Cheers :)

 

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I absolutely CAN run on caffeine and hatred. But only with a dash of milk.

Challenges' status: 

Spoiler

Not gonna Challenge anymore for now. I took Steve's words and started thinking in days and years. Challenges are just short-term distractions. 

 

#16 | #15 (Xmas mini) |  #14 | #13 | #12 | #11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 | #3 | #2 | #1

 

Other activities: Bike build

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Real solid lifting goals in that main quest. Like the combination of heavy lifts and bodyweight, that will force you to not just focus on eating loads to lift more but to lift in relation to your body, which is great!

 

Following to see how you do

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Aramis,

 

She's a riot. It is no problem getting her out of bed, wake up is between 530 and 630 normally. Then she'll play in her room until about 7 so she doesn't wake her brother who is still a babe. The problem is eating her meal. Timer thing has worked 2 days in a row now, but she doesn't need to time everything today, so that is nice. Just wants timers on her meals. Will keep at the timer, because she was literally eating breakfast for 3 hours, just slowly munching. Got it to an hour with the timer and she is eating the same amount. That's a level up in life. Now I can get her out to the beach in the morning with the bike and trailer (about a 6k bike ride each way) or anything else we want. 

 

Pagaru,

 

I like these goals, I actually took them from our Special Forces fitness test. When I was in the army I was never able to meet the standard (bench and pushups). But managed to do the rest, so being able to meet this standard would classify me as "the best shape in my life", which is what I want with the young kids, they have energy for days.

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+1 Day

 

Today was a good day. 

 

Nutrition was back on point. 

20g net carb

124 fat

124 protein

1737 calories.

On the low side calorie wise, So I think I'll have 2 squares of Lindt 90% dark for dessert. That will put me to about 1900 calories. 

 

Fitness

SL5x5 workout complete. Weights still low, but man I'm going to have a hard time with shoulder press first, that's for sure.

 

Also got a bike ride in, about 12k, to the beach and back. 

 

Chocolate update. Did eat 2 squares before bed. ♥️ Chocolate is life. So hard to keep it to two squares and not eat the whole bar. 

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1 hour ago, Gibsorz said:

I like these goals, I actually took them from our Special Forces fitness test. When I was in the army I was never able to meet the standard (bench and pushups).

When I first got back into working out my first workout program was taken directly from our old PT sessions.  I didn't expect I would get there, but I actually got to a point where I was able to do better than than when I was in (except the runs, I will never be as fast as I was then).  The motivation for me was the same as you: having the strength and energy to play with my kid - and it has been totally worth it :) 

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HUNTER OF ALL THINGS SHINY

Intro Thread    Bodyweight Exercise Library

The Arruvia Conspiracy Challenges: 1, 2, 3, 4, 567, 89, 10 

Other Challenges: 12345, 6, 7, 89, 10, 11, 1213, 14, 15 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28Mardi Gras [Current]

Level 2 Ninja

Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11

 

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20 hours ago, WhiteGhost said:

When I first got back into working out my first workout program was taken directly from our old PT sessions.  I didn't expect I would get there, but I actually got to a point where I was able to do better than than when I was in (except the runs, I will never be as fast as I was then).  The motivation for me was the same as you: having the strength and energy to play with my kid - and it has been totally worth it :) 

 

 

I actually considered doing that and procured a copy of the army fitness manual and supplement. It was on the cardio heavy side, as all the army PT is. So I decided to try something I enjoy more. When I start closing in on my goals I'll probably do the SF preparing for the test program.

 

+2 Day

 

This day started out great. After lunch I was at 647 calories and we'll satieted, macros on track. The after work I went for our weekly groceries. Turns out there was an accidental with the food delivery truck. No meat, no veggies, no fruit, no dairy, just the middle processed aisles had food. The food comes by ferry once a week. Was going to pick up some beyond burgers for dinner, so we didn't have anything defrosted. For dinner, and no produce left in the house from last week. The only restaurant in town open after 6 is the sushi joint, so I guess my carbs are waaaaaaaaay off track for today. Oh well, that's life. Might as well enjoy this unfortunate event.

 

No workout, but built the trampoline today (new) and ran the kiddo hard for 2 hours, where she basically had me running around the outside of it to chase her while she was inside the trampoline. It was like a scene from jaws.

 

Workout tomorrow, if I don't stall anywhere, I'll run out of free weights for my DL on the 9th of June. Been using DB for SL at the beginning because I have up to 180 lb at home and it gives me the opportunity to work on the left side which is weaker. Switching to BB when my DL hits 180.

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+3

 

On point today

 

Last night after how busy a day it was everyone in the house slept beautifully. 

 

Solid meal day. 1859 Cal, 31 carbs, 134 fat, 125 protein. A couple carbs higher than normal, but my body was having some seriously low energy after all that rice from sushi last night. It was expected, so I took in a couple extra carbs to wean myself back down to under 25.

 

SL5x5 went well again today. 

 

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 +4

 

Lazy day with the kids today after everyone slept like crap because it was 28 degrees inside for some reason.

 

Lifting again tomorrow. 

 

1750 calories. 20 carbs, 132 protein, 112 fat today and that included a vodka soda, managed to get a fast in the morning in without feeling hungry until lunch time. The only thing I did different yesterday was made a hot chocolate before bed. It was basically like one of those keto/bulletproof/fatty coffees. Might try this again a different day, see if it works out. I do like the 2 meals a day because I get to eat more enjoyable meals at the 2 meals.

 

Tomorrow will be a hard food day. Have a fish bake going away party for a coworker whose kid is besties with my 3 y.o. already had my off day with sushi because of the food delivery truck crashing.

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14 hours ago, Gibsorz said:

I do like the 2 meals a day because I get to eat more enjoyable meals at the 2 meals.

 

Same here. Even though my goal this challenge is to eat 3 squares consistently i am finding that two is doing it for me. I am eating less overall and also dont feel like snacking. Except a nightcap, which... is that a snack? It's a kind of snack. ;)  

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+5

 

Lifted today. Went well. My shoulders are soooo weak. OHP is starting to get difficult at 60 lb. Most of my Push is weak. I've always been stronger and more comfortable in Pull lifts.

 

Diet went out the window. Don't know my calories. Don't know my macros. Also had beer. One thing for sure, I don't miss the carb crash. Was feeling it hard at 4pm. I'm ok with this today. If I'm on point 90%vof the time, I'll still make progress. That was 2 out of 21 meals this week that were off. So I'm ok with that.

 

Cheated and weighed a little early knowing that I might take on a couple pounds of water weight after today and wanted to know where I'm at. 1.2 lbs down from Monday. So pacing for 6 lbs if I keep this up. Like I thought, 8 lbs was too ambitious, especially when I have an off day or 2 a week. Oh well. Not going to get caught up on the number, that's unproductive and because I started lifting, soon I'll also begin gaining some muscle mass. As long as a mostly follow my plan, I will be making progress.

 

 

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+6

Diet - not done the day yet, but looking good so far. Will update.

Feeling it after yesterday. so glad I kept it on track today.

Lifting and then going out Chinook fishing tomorrow.

Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice
 

So diet ended up a little carb heavy but still managed to fall into low carb title, but barely.

 

97 carb, 98 fat, 126 protein for 1857 calories. Under my calorie limit and ate no crap food, so I'm good with that for the day.

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+7

 

Weighed in at 188. Yesterday I was at 190. The day before 186 before going to the party and 2 days of not being strict low carb. So I'm thinking I've got a spare 2 lbs of water weight compared to usual weigh in conditions.

 

Diet on point today. 23 carbs, 124 fat, 154 protein. 1902 calories

 

I've decided to up my protein to the upper limit (.82g/lb of bodyweight) of benefit for protein synthesis. I figured since I'm doing SL, as the weights get heavier the protein will help. A lot of reading I've been doing indicates that it is around the maximum beneficial amount for muscle building. I'm not worried about GNG, that isn't a concern from the reading I've been doing.

 

I would think having even higher protein could be beneficial for weight loss for the sole fact that the thermic effect of protein means that you use a lot more energy processing it than you do fat (to the tune of about 20% if memory serves) It's hard to get to the meat of it (pun intended). A lot of keto dieters/bloggers say that eating too much protein can cause it to keep you out of ketosis. But none of these people seem to source studies, or even personal anecdotal experience.

 

Then there are those who provide studies that indicate GNG occurs based on demand, not supply, and that GNG occurs to replenish the glycogen in your liver after it releases it to your body when it is running low. Their scientific explanation of the process along with the sources seems much more believable than the "protein will turn to sugar if you eat to much of it" crowd. If anyone has sources otherwise I'm interested.

 

Heading out fishing now.  Hoping for a pair of Chinooks. Ignore fishing. Was it for a half hour before I had to go back to shore to take the kid to the hospital (all's well, it was a waste of time and resources). My two buddies stayed out, both got their limit, including a 35 lber, so kind of annoyed. 

 

 

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+8

 

Got halfway through posting yesterday and didn't get to it. 

 

Good day, but no work out. Pretty sedentary since it was raining real hard. 

 

1815 calories, 20 carbs, 120g fat, 145 protein. Trying to space my protein bout throughout the day a little more evenly. Got protein is 3x today. Going to try 4 tomorrow.

 

187.5 weigh in. Still have the water weight coming off.

 

 

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Nice job sticking to your goals, allowing for flexibility (or 'cheat days' as they're commonly called) it makes it easier to stick to long term!

Welcome back to the rebellion! 

RES...and I want to live days worth dying for...

Current: RES: CUTE 2021 - is consistent

Spoiler

Growth happens when you care more about the well being of your future self than the comfort of your present self!

"Pass on what you have learned. Strength, mastery. But weakness, folly, failure also. Yes, failure most of all. The greatest teacher, failure is." -Yoda

 

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Thanks Res.

 

+9 not sure what to consider today. Complete failure? A win? Somewhere in the middle?

 

It was a super busy day and by 930pm I had not worked out yet. Dragged my arse to workout and got my SL lift in. Had only consumed 1000 calories throughout the day so far for some reason, not sure why, probably just because it was super busy.l and spreading my protein kept me satiated. Ended up failing on my OHP. Not sure if it is true failure or I just didn't have enough energy in my stores to do it. Got my squat and DL though. So will keep OHP the same next workout.

 

Total for the day nutrition wise was 10 carbs, 122 fat, 150 protein for 1301 calories. I managed to distribute the protein over 5 feeds (breakfast, lunch, snack, dinner, post workout). I think doing this kept me more satiated than my usual protein 2 or 3 times a day, which resulted in the lower calories. Wasn't the most nutritious 1300 calories. Wasn't junk food, but wasn't well balanced could of used a lot more veggies in there.

 

 

Weigh in was 187 flat. It is interesting to see all the water weight retained from eating carbs for 2 days in a row. When I do it one day I don't see this fluctuation. That might be all for the water weight. Will know more tomorrow.

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7 hours ago, Gibsorz said:

not sure what to consider today

 

7 hours ago, Gibsorz said:

Dragged my arse to workout and got my SL lift in

 

7 hours ago, Gibsorz said:

Got my squat and DL though

 

Seems pretty clear to me how it should be classified

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HUNTER OF ALL THINGS SHINY

Intro Thread    Bodyweight Exercise Library

The Arruvia Conspiracy Challenges: 1, 2, 3, 4, 567, 89, 10 

Other Challenges: 12345, 6, 7, 89, 10, 11, 1213, 14, 15 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28Mardi Gras [Current]

Level 2 Ninja

Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11

 

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TYes I hear you, it just felt overall sloppy of a day, low calories, low nutrition on the foods I did eat, and I was unfocused on the workout. I guess being under on calories, is better than going over. But wish I ate more veggies. Really all I had was 1 big salad at dinner. Had chicken and coffee for breakfast, 2 sausages over the fire at the beach for lunch, 1 protein shake for snack, 2 eggs and 2 babybel cheeses for bedtime. I guess this is why I take a multi, for days I come up short. It is great I still worked out, when I wasn't into it, didn't feel like it and it wasn't ideal scenario. Great for habit building which is my primary goal of this challenge.

 

In line with tracking water weight loss, I weighed again today. I need a better scale. Depending where I put it in my bathroom it has about 4 lbs in variation. To track weight loss, I always put it in the same spot so even if the weight isn't accurate the change is. But I don't know if that theory is working, because today, it weighed at 184. That would be 2 lbs since Saturday. I calculated my maintenance calories, and added my total since after Saturday evening and I'm down 3000 calories for the 4 days. So that should only be a lb since Saturday not 2? Unless my BMR is higher than I think or the SL is raising my metabolism significantly despite not being at my Max weights yet. I don't know. A better scale would be useful. I definitely think I'm done purging that water weight now. It seems to be in the neighborhood of 5 lbs, since 1 lb from 190 Monday weigh in should be fat loss.

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Good day today

Mowed the lawn, with the 30lb kid in the backpack carrier, no workout, but that counts as activity.

1941 cals today
24 carbs, 134 fat, 140 protein

Enjoyed a huge taco salad for dinner, even had a handful of multigrain chips to go with it

Fitness, like honour, is never bestowed but earned through blood, sweat and sacrifice

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Out of curiosity are you intending to be that low on carbs until you finish your fitness goals? I did try purging grains out of my diet(which works fine until I eat out/get some grain based goody in the pantry), but I can't really give up my fruits =(

 

I ran the calculations, eating veggies only could get me at such low numbers but it'd mean giving up all my legumes and fruits. 

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