The next step

[aramis]

Hello Rangers, aramis the tinkerer reporting for duty   

 

I'm new to the Guild, and to be honest to The Rebellion as a whole as well. I did my first challenge in Level 1 group, some of you found me there and got to know me a bit, but I think some introduction would be proper. 

I'm a 38 y.o. guy from Poland, husband and father of two hellspawns (5 and 9). I work rather sedentary job 5 days a week 7am-3pm. Once or twice a month I go for an airsoft shootout. I love all things hand made - big like wooden buildings or small like jewelry. I'm steampunk engineer at heart and I love the thrill the process of creation gives me. 

 

My long term fitness goal is participation in OCR (I plan to test myself next year). In preparation, I do strength training based on "natural" moves - push-ups, squats, pull-ups etc and running. To be specific - I do push-ups and squats, and learn to do a pull-up (by NF guide) and to run ("None to Run" program). 

I exercise 6 days a week alternating strength training with running, with Sunday being rest day.

My nutrition is mostly sorted out - I keep my caloric limit (this needs adjusting), prioritize protein intake, eat vegetables and don't drink soda   My target weight is 80-82kg, so I need to gain 4-6 kg. At 0,35kg a week (to minimize fat gain) it will take me 12-17 weeks. Long term goal no. 2. 

 

I don't have a fancy nerdy theme for my challenge, but all things gnomish, steampunk or plain engineer-y make my heart happy. Oh, wait, now I have a theme. 

 

For this challenge, my goals will be:

 

- Keep the engine running

  My workouts works (duh) for me, so I don't feel the need of changing things (only adjusting). I just slowly push myself harder as I get stronger.

  * Just don't stop. Track workouts in sake of accountability, and track reps to see the progress.

 

- We're losing pressure

  I found my weight still slowly drops. I need to adjust my nutrition to stop this, and even add a bit of weight (preferably in form of muscle).

  * Slow increments in caloric intake, observation of weight and body composition. For now, target is no additional weight loss, with no or minimal gain. 

 

- Beware the material fatigue

  I need to sleep better and fall asleep faster. Last challenge I tracked my sleep habits, now I need to kick it up a notch and take some actions.

  * No screen for half an hour before bed. Books are fine. Bedtime no later than 11pm. Alarm at 6am - NO SNOOZE. (just-in-case alarm at 6:05, with penalty if used). Research on relaxing techniques. 

 

- This thing needs to move

  I need to be more energetic to spend actively time with family, but now I tend to avoid my kids in the afternoon. 

  * Find the reason why am I so lazy and apathetic after work, and fight this. Do some research on energy levels through the day? Ask my doc maybe? I could use some advice here. 

 

[Salinger]

Hey!!! Great goals!

 

You do ALOT of exercise thats brilliant ! WIll be cheering you on xx

[Cheetah]

Welcome to the Ranger Corp!  You have very solid goals for this challenge.  You can do it!

[Elastigirl]

Welcome! Kids are a bundle of energy and hard to keep up with. My kid is all grown up, so I don't really have advice. One thing I did notice though was that once I started eating better (more nutrient rich foods less sugar) and exercised regularly I had more energy. Also, sometimes when I'm doing the sit on the couch don't want to move thing, if I just convince myself to get up and move for 15 minutes, I usually get more energy and last longer

[DarK_RaideR]

Welcome to the Rangers, ol' chap!

 

[aramis]

Time to start this baby, let the fire burn!

 

Week 0 Day 1

- Keep the engine running

  workout (strength)   ✔

 

- We're losing pressure

  1927 kcal, 191 g protein

 

- Beware the material fatigue

  Failed on the first day - stayed too long on this forum writing those goals

 

- This thing needs to move

  Didn't knew it will be my goal yet...

 

I won't put here my daily menu or workout breakdown, as those things are already tracked on my Battle Log. No need to be redundant. 

 

W0 D2

- Keep the engine running

  workout (running)   ✔

 

- We're losing pressure

  1927 kcal, 187 g protein

 

I plan on buying inexpensive digital scale (the one I use now is older than my and my wife age combined) to weight myself daily and get... say... 7-day rolling average... or 5-day... Bah, I'll think about data sample when I get one. The idea is not to get one measurement a week, but introduce a method of recognizing a trend. In long-term process this should work better than simple measurements.  

 

- Beware the material fatigue

  Ugh, I did it again. I spend way too much time here. 

 

- This thing needs to move

  No research yet, but I followed ElastiGirl's advice and instead of just flopping on the couch, I tried to get some energy from just moving around. Not sure if it worked, but it felt better than just collapsing and avoiding everybody. 

[Cheetah]

2 hours ago, aramis said:

weight myself daily and get... say... 7-day rolling average... or 5-day... Bah, I'll think about data sample when I get one.

 

https://play.google.com/store/apps/details?id=net.cachapa.libra

 

I used this app and had a really great experience with it.  It allows you to customize the data smoothing and draws a trend line, as well as other neat features.  Not bad for free.

[aramis]

Thanks Cheetah, definitely will check this app. 

 

Cheers

[aramis]

W0 D3

 

- Keep the engine running

  workout (strength)   ✔

 

- We're losing pressure

  1842 kcal, 162 g protein - little low, because I forgot to get my after-workout protein shake... Sigh.

   

  Scale bought, starting measurements. 

 

- Beware the material fatigue

  No screen after 9:30, went to bed at 10, chatted with wife, asleep around 11. I will try to update NF forum on my lunch break at work, so it won't absorb me in the evening. 

 

- This thing needs to move

  Not much time for the family. Ate dinner together, then I went to school to talk with principal about my younger kid's conflict in kindergarten. When I got back home, kids were already watching their share of evening cartoons (so I did my workout in this time). Gave them supper and put them to sleep. No avoiding though. Maybe because I had no time to relax.

[aramis]

W0 D4

 

- Keep the engine running

  workout (running)   ✔

 

- We're losing pressure

  1937 kcal, 185 g protein  

 

- Beware the material fatigue

  Binge scrolling through Imgur with wife till 10:30, went to bed at 11. 

 

- This thing needs to move

  Not much family time again. After dinned dad asked me to help him fix lights on a trailer. When we finished, kids were already glued to TV. Helped my wife put them to sleep. 

  On a plus side - my dad complimented me. He told me my attitude was way better than for last week or so - I was calmer and "frendlier" to everybody. 

[aramis]

And here I was - thinking life is getting better...

 

 

My routine blood results just came in. Creatinine level went through the roof. Like, 150% of the norm. 

 

I know, it may be due to dehydration, high protein intake, heavy training. But it may be also a sign of some sort of kidney disease. I don't want to even think about it. I managed to set an appointment to my doc on Monday afternoon. And now, I don't even know how to deal with  it. Mentally I'm... I don't even.

But all this mental bullshit aside - how should I even act on a basic level? With all this "proteins are bad for kidneys" stuff, should I cut them cold turkey? Or don't change anything yet? What about exercises? ARGH!!!!

[Sylvaa]

1 hour ago, aramis said:

I know, it may be due to dehydration, high protein intake, heavy training. But it may be also a sign of some sort of kidney disease. I don't want to even think about it. I managed to set an appointment to my doc on Monday afternoon. And now, I don't even know how to deal with  it. Mentally I'm... I don't even.

But all this mental bullshit aside - how should I even act on a basic level? With all this "proteins are bad for kidneys" stuff, should I cut them cold turkey? Or don't change anything yet? What about exercises? ARGH!!!!

 

Some people react differently to different levels of protein. It sucks, but it's not that bad. I'd wait to speak to your doctor, but at the worst, you might have to decrease a bit. How much are you currently eating on a daily basis in relation to your bodyweight?

[DarK_RaideR]

I know protein powders explicitly state you should drink lots of water while using them. Perhaps the increased protein intake and dehydration are messing with your numbers?

[Hazard]

 

[Sloth the Enduring]

If your protein powder has creatine in it that might spike your numbers. As might a really hard workout in the last few days.

 

I’d bet if you cut down on your protein and go easy for a few days your numbers will be back to normal.

[aramis]

Sorry for my previous post, I'm just a drama queen sometimes. I was mad at the universe, needed to vent and all this stuff. And very, very surprised to begin with. My blood tests in February were on point, and I was afraid (or even plain scared) this result was outcome of me having some mild CKD and getting into fitness (lots of physical strain, high protein intake) just made matters worse.

But as I started to read more informations  about creatinine and the test itself, I found two key arguments against my fear. 

The test itself should be done on empty stomach. I didn't eat anything in the morning, but I didn't drink anything either. And test description states I should have been hydrated. And second one - on day before patient should not perform any straining activities. But I did my workout. Both of this (dehydration and physical strain) are ways to false the test results by artificially raise creatinine level. Oh, and eating lots of meat too (I eat about a pound of chicken daily for my proteins). It's sad no one at lab told me about it before.  Sigh...

 

At least I am calmer now. I will speak with my doc on Monday, we'll see what he will tell me. 

[aramis]

Thank you everybody for kind words (and a handy chart), it was much needed. 

 

15 hours ago, Sylvaa said:

How much are you currently eating on a daily basis in relation to your bodyweight?

About 2,3 - 2,4 g per kg. My protein target is 180 g while weight fluctuate daily from 75 to 78 kg. 75 is in the morning, after toilet, and 77-78 is somewhere during the day. I would assume my "proper" weight (weight in properly hydrated state) would be 76, as in the morning I'm always thirsty.

 

15 hours ago, DarK_RaideR said:

I know protein powders explicitly state you should drink lots of water

Because the heatwave, I drink 3-4 liters a day (or more). But in the day of test I went there without any food OR WATER in the morning, so I most probably was dehydrated. 

 

13 hours ago, Sloth the Enduring said:

really hard workout in the last few days

I'm working out 6 days a week in the evenings, and blood was collected Wednesday morning. Another poor choice in terms to test preparation. 

 

I think my doc will send me to re-do this test, but this time with proper preparation. I need good kidney results for my MRI later in July.

[aramis]

And, the daily report. 

 

W0 D5

 

- Keep the engine running

  workout (strength)   ✔

  I won't give up, I won't stop what feels good. I have NO actual proof (at least yet) heavy workout or my nutrition is bad for me. I won't lose momentum on this. 

 

- We're losing pressure

  1921 kcal, 182 g protein  

  I weight myself twice a day. Once in the morning, once in the afternoon. There is almost 2 kg difference (I'd say it's food and water). I think if I should average them, or just use morning weight to my weekly rolling average. First option might be overestimation as it counts eaten food in, second could be underestimation, as I may be dehydrated in the morning. 

 

Am I overthinking about it? Yes, I think I am overthinking. Bloody Inception...

 

- Beware the material fatigue

  Fought the urge to start scrolling through memes, turned the PC off at 9:30. Fell asleep just after 10:30. Woke up two times in the night, didn't check the clock, just changed sides and fell asleep again.

 

- This thing needs to move

  This one is tricky. On workdays, I have only narrow window where I can spend time with kids after work and before their TV time and bedtime. I just realized most of the times there is something I need to do around the house (this time - shower head broke so I installed new rainfall+handheld combo set). Only on  rare occasions I plop on the couch and do nothing. So maybe I've got this conviction about avoiding my kids from weekend time. We'll see. Weekend is coming, I'll take a closer look on my mood this two days. All in all, I have high hopes on this - I will try to convince kids to help me build part of backyard walkway between gate and a sundeck. 

[aramis]

W0 D6

 

- Keep the engine running

  workout (running)   ✔

  Different path, not so steep elevations, more sand and rocks on the ground. Very enjoyable.  

 

- We're losing pressure

  1906 kcal, 182 g protein  

 

- Beware the material fatigue

  I turned PC off before 9. Was ready to hit the bed at 10, but my wife remembered we need to sign our kid on next school-year's "Kid's University" (additional, once-a-month lectures on various scientific topics). So it was half an hour of screen JUST before bed. 

On the plus side - so far I always rise on my first alarm at 5:55am. No problem waking up, even if there are sleep issues during night.

 

In research field - I found this article and it looks promising. I did physical relaxation exercises while reading and it really felt good. 

 

- This thing needs to move

  Yesterday was working Saturday for me (less hours, but still needed to go to work), so I was at home about 2pm. Turned out wife took kids to visit her friend and was away whole day. I used this time to plan the walkway with my dad. Then, I started digging. Crap, this soil is rock-hard. It's yellow clay mixed with rocks, and since we are under the heatwave and drought for a month now (or even longer), it is sooo hard to dig into. The only way to move this thing is pickaxe.

Tomorrow I plan to take kids to help me with it - I will be crushing the soil, and they can use their toy shovels to clear the ditch. I think they will enjoy it... for about 5 minutes. 10 max. 

 

[Salinger]

haha made me laugh that last bit! 

 

Hope you have an excellent Sunday xx

[aramis]

Thank you, same to you  

[RES]

Remind me to find you earlier next time!

Welcome to the Rangers  we met when you were with the level 1's, happy to see you here!

[aramis]

8 minutes ago, RES said:

we met when you were with the level 1's

you offered me cookies, so...

[aramis]

W0 D7

 

- Keep the engine running

  No workout (rest day), but I was physically active. 

 

- We're losing pressure

  1918 kcal, 145 g protein  

  Lower on protein, because I was eating leftovers with leftovers, so not much place for planning in terms of macro composition. But still real food and lots of veggies.

 

- Beware the material fatigue

  Semi-success here. I finally got a link to a site with my cousin's wedding photos. My wife scrolled through them fishing out ones with us in them, and I sat besides by sewing machine fixing my pants. So. I only looked at the screen few times. Then went to bed at 10:30. Didn't do any relaxation training from this article but I plan to. 

 

- This thing needs to move

  It was a good, active day. I played with kids, we did some chores together, no digging though due to heat up to 33-35 C. I noticed a low-power time around 4-5pm even without going to work, so it may be just my body demanding some rest in the afternoon. And checking internet about power levels through the day the only thing I found to offset this is to exercise - the thing Elastigirl mentioned earlier. In short words - you want to move? Then move!

 

With this in mind, I think on some not-very-straining mini workout to do after getting home from work. Something that will take 10 minutes max, as in most cases dinner is waiting for me.  And I don't want to wear myself too much, as my "main" workout is at ~6:30pm.

 

[aramis]

W1 D1

 

I went to see a doctor after work. Turns out my doc is one of those "proteins are BAD for you" people. He plain laughed at me when I told him I prioritize protein to get leaner and gain muscle. It wasn't nice of him. 

His opinion on my high Creatinine level was it's due overall dehydration - protein and workout having miniscule effect. On this one, I hope he is right  He told me to drink up to 5 liters daily. I was drinking 3-4 liters. Maybe too low for this weather. 

 

 

- Keep the engine running

workout (strength)   ✔

 

I cut my workout short (only one circuit instead of three), but had 3 hour (6pm-9pm) "warm-up" with friends

Spoiler

 

so I count this day as a win anyway   

 

- We're losing pressure

1967 kcal, 175 g protein  

I will cut proteins a bit, as I want to reintroduce whole bread to my eating. But I think on doing this gradually, like 10g less daily for a week, to a 150g daily level. Which is still almost 2g/kg.

Calorie-wise pretty good. 

Average morning weight from Week 0 measurements (including W1D1): 75,6kg, afternoon 76,6kg. 

Looking at daily weights, afternoon numbers bear way more variation, so for now, I will use only morning weight.

 

- Beware the material fatigue

As I was back home after 9pm, I did my short workout, ate supper at 10pm and hit bed at 11. On the plus side - no screen after 9:30.

 

- This thing needs to move

Yeah... due to my doctor appointment after work and firefighting duties (or, in this case tree-fighting) just after, I didn't have a chance to get tired in the afternoon. But I noticed I tend to get tired/sleepy/lazy after meals. Another piece to a puzzle.