Kratos Posted February 6, 2022 Report Share Posted February 6, 2022 My first challenge is complete with success! I've gotten stronger, more resilient, I've lost some body fat and I'm ready to take the next step forward. Here are some of the things that I accomplished on my very first NF challenge: I exercised on my own every day to some degree, even if it meant just going for a walk I intermittent fasted every single day! During this time, I also worked to balance my calorie intake and balance out my macronutrients favoring protein, then complex carbohydrates and then fat. About half of the time, I logged of calories in an app. I read more about nutrition and exercise during this challenge than I ever have in my whole life. I read the entire book Ego is the Enemy by Ryan Holiday and I read half of the book Bigger, Leaner, Stronger by Michael Matthews and I intend to finish it. I'm down 3 lbs and down 0.6% body fat. In terms of weight and body fat change, I thought I would be further than this, but it is okay. My body is saying that the changes are working, but I should increase the challenge if I want to change faster. So here are my new goals: The habits I developed from before stay: this means continue daily intermittent fasting and exercise every single day. But the bar is being raised this time: 1. Rigorous physical activity every day for no less than 30 minutes, and walking the dog no longer counts. This can take the form of lifting weights, TRX bands, HIIT training, running, playing a sport etc. The change is that the bar is raised, and walking no longer counts as exercise. Report your exercise and how it went to this thread. 2. The intermittent fasting is now a given. What is added is that I must track my calorie balance everyday. If I am going to add a link to my chain, I must track my calories and I must complete my fast. Lapses in judgement causing me to overeat or eat excessively above my calorie balance will not break the chain, but failing to fast and exercise at my new level will. Report your eating for the day and how it went to this thread. Edit: I'm no longer doing the intermittent fasting. Now that I'm working out in the mornings, I really need to eat to support and recover from my workouts, so I gotta eat in the morning. Instead, I'm going for a carefully crafted regiment of eating at my 25% calorie deficit. I'll log my calories with the app Fittur, and I'll be shooting for hitting somewhere within 100 calories of my target. 3. Finish reading Bigger, Leaner, Stronger and incorporate the nutritional and exercise guidelines into this challenge if possible. If it's overwhelming, opt for next challenge. Update Feb 28: 4. Cut out caffeine entirely until the end of the challenge. Caffeine is consumed in such inexcusably unhealthy amounts and it no longer does anything for me besides put me at a disadvantage. Once the challenge is over, the next challenge will incorporate keeping my intake at a minimum. Rewards.... I wish to offer myself some kind of reward, but I don't know what yet. I'll be thinking about it. But seeing the improvements on the scale will be a big reward. 3 1 Quote "We will be the gods we choose to be, not those who have been" - Kratos (God of War 2018) Current Challenge | Previous Challenges: 3 2 1 Active Quests: 17% body fat: ⏹️ 18% body fat: ✅ 30 Days: ✅ 14 Days Intermittent Fasting: ✅ 7 Days Intermittent Fasting: ✅ 200 pounds: ⏹️ 205 pounds: ✅ 210 pounds: ✅ 20 Unassisted Pull ups: ⏹️ 14 Unassisted Pullups: ✅ 8 Unassisted Pullups: ✅ Link to comment
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