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Fox

From thought to destiny

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“Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny." - Lao Tzu

 

I don't pretend that I live by it but I would like to. Joining this forum is an attempt to start that journey. To log and to learn, to improve and to change, to become something else than I am at the moment.

 

Excited to log and learn on here with you all.

 

Stats: 182cm, 75kg, 27 years old, ca. 15-20% bodyfat

 

Goal 1: Run the so called "Reddit PPL"

I've been doing it for a couple of weeks I really enjoy it. Gonna try to hit the gym every day. Gonna continue logging my workouts on JEFIT (an app) and detail them here.

(Google "A Linear Progression Based PPL Program for Beginners" if you want to see the program, there's so much text I won't copy it here)

 

Goal 2: Eat 3000 calories every day.

 

This should result in a slow bulk if I start losing weight too fast I'll adjust. Gonna make sure to really eat good food gonna stay away from processed food, sugar, sweeteners, white rice, pasta, bread and really just focus on good protein sources, veggies, loads of water.

Will reassess when i reach 80kg. Dreambody is 80kg and 8% bodyfat but I've historically been real bad at cutting, I lose focus at work, can't carry conversations and become incredibly grumpy and irritated in general.

 

Goal 3: No alcohol.

I don't drink loads but when I do it usually carries over to other bad things. I eat badly while drinking, i go to bed late, i get up the next day feeling hung over and tired, i eat badly then as well, I'm not in the mood to workout or be active in any other way etc.

 

Goal 4: 8 hours sleep minimum

I tend to not sleep enough. None of this will work if I don't recharge correctly. This is probably most important for my mental state to ensure that I'm not cranky and tired and that I can focus at work.

 

 

My hopes here is that a healthy body will lead to a healthy mind. Healthier thoughts and thereby, a healthier life (trying to tie back to my title and starting quote^^)

 

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Welcome and good luck with your challenge! 1kg per month sounds doable. And I agree with you about the alcohol--it lowers sleep quality which hobbles motivation the next day. Anyway, happy lifting. 

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Started today was gone this weekend.

 

BB squat 55kg 5x5

Leg press 80kg 3x12

Lying leg curls 35kg 12,12,8

Leg etnesions 45kg 3x12

Standing calf raises smith machine 20kg 3x15kg

Cable ab crunch 25kg 3x12

Leg raises 3x12

 

Calories 3000

No alcohol

Sleep last night 8 hours

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Aight log for yesterday Tuesday the 13th

 

Gym

Deadlift 100kg 1x5

BB Row 50kg 5x5

Chins BW 5,5,7

Seated Cable row 55kg 10,10,9

Seated face pulls 20kg 3x15

BB curl 30kg 4x7

Seated DB curl 12kg 4x10

 

Calories 3000

 

No alcohol

 

Sleep 7 hours (no good)

 

I need to figure out a way to score myself when I fail so I can look back at a week and know how I'm doing. For sleep I'm thinking I'll start with the Sleep Cycle app with a goal to have 8 hours on there on average every week

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On 8/9/2019 at 6:24 PM, Harriet said:

Welcome and good luck with your challenge! 1kg per month sounds doable. And I agree with you about the alcohol--it lowers sleep quality which hobbles motivation the next day. Anyway, happy lifting. 

Missed replying to this! 

 

Thanks for stopping by!

 

Ye hopefully 1kg a month is reasonable I really don't want to gain faster than that I have no interest in feeling bloated and adding loads of fat just to get big biceps and shoulders I want to stay somewhat lean. 

 

Have some long term goals for lift and running that I want to reach within the next few years. 

 

Would be awesome to get solid strong lifts combined with being a fast medium distance runner. 

 

I'm interested in being in great shape more than I am in just being super big or super cut. 

 

But this is a good first step i think

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Workout today

 

Bench 60kg 12,10,8,10

BB Press 25kg 12,12 30kg 12,12

DB Incline 20kg 12,12,12,8

BW dips 4x12

DB lateral raise 7kg 12, 6kg 3x12

Cable tricep pushdown 20kg 4x12

Cable overhead Tricep extension 10kg 4x12

 

No alcohol

 

Sleep 8 hours but sleep quality was like 50%. Not sure why. Not good. Stress? Terribly inefficient to spend loads of time in bed and not become well rested... maybe less screen time before bed. But 50%? That's terrible. More data is needed. 

 

Will update kcal later today

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12 hours ago, Fox said:

Sleep 8 hours but sleep quality was like 50%. Not sure why. Not good. Stress? Terribly inefficient to spend loads of time in bed and not become well rested... maybe less screen time before bed. But 50%? That's terrible. More data is needed. 

 

How much light is getting into your room?  Some of the current science shows that a darker, cooler room can help with sleep quality.  I got black out curtains and it made a real difference.  Just thought I'd share what worked for me.  Keep up the great work!  

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On 8/15/2019 at 6:14 AM, Fox said:

 

Sleep 8 hours but sleep quality was like 50%. Not sure why. Not good. Stress? Terribly inefficient to spend loads of time in bed and not become well rested... maybe less screen time before bed. But 50%? That's terrible. More data is needed. 

 

 

This is actually really interesting. I didn't know you could be asleep but have that sort of variation in sleep quality. What are you using to measure? And what does the range 0-100% actually represent? Would 0% be completely awake? If so, is 50% awake about half the time? Or just sleeping really lightly? 

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On 8/16/2019 at 3:54 AM, Demosthenes said:

 

How much light is getting into your room?  Some of the current science shows that a darker, cooler room can help with sleep quality.  I got black out curtains and it made a real difference.  Just thought I'd share what worked for me.  Keep up the great work!  

Thanks for the reply!

 

I’m definitely light sensitive but I do have darkening curtains in my room. It doesn’t go fully dark but quite dark.

 

Gonna have to record some more nights of sleep to be sure how to improve

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16 hours ago, Harriet said:

 

This is actually really interesting. I didn't know you could be asleep but have that sort of variation in sleep quality. What are you using to measure? And what does the range 0-100% actually represent? Would 0% be completely awake? If so, is 50% awake about half the time? Or just sleeping really lightly? 

 

It’s an app that’s called Sleep Cycle that records how deep your sleep is based on how much you move around.

 

Supposedly when you are in deep rem-sleep you breath calmer and move around less.

 

So 50% signifies that I spent a lot of the night in ”light” sleep not fully resting and recovering.

 

And I suppose 0% would be awake yes^^

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