Waldo Posted June 19, 2022 Report Share Posted June 19, 2022 An so I enter the final chapter of the grand quest I've been on, climbing to the top of 6 pack mountain. I've now been in an overall state of "losing weight" since last March, at 240 lbs, when I got rd 1 of the covid vaccine and return to the office clearly became imminent (lol). That's when I decided to really buckle down. I'd been off and on again trying to lose the gut for a few years, that time it stuck. Now the goals of this epic quest were not formed until well into the journey, it was in fact at a stopover on the journey that the destination came into focus. I fell off the effort wagon at the end of last year, as you can see by the gap in the weight chart. Along the way during our family vacation at the beach I decided it was time to level up and beat the game again. Being shirtless in public was ok, I had dadbod going on, bit soft but clearly work out. But I could do a lot better, and really the part I did in 2021 was the hard part. So returning to the quest, the full journey now apparent, I returned here to NF. Regularly stopping by to add thoughts about what I was doing, and more importantly thinking about what I was doing has really helped propel this journey. As where it appears Obi Wan is headed, I've found the Force again. Here were my overall goals from my first challenge post this year: On 1/3/2022 at 8:43 PM, Waldo said: The overall plan: Abs baby. By my Birthday (July). My starting point is 212 lbs and ??? on the waist (gotta figure that out, kinda important). I cut last year, losing 25 lbs, getting out of the embarrassing zone into dadbod zone, but it started getting hard so I took a long break starting in Oct. Made it down to 209. Back at it now after the holidays. The nice long break should make cutting a piece of cake for a while (has been for the last week). I figure I can do a quick cut down to the 202-203 area here in the winter. Switch to a small surplus from March to mid-April, try to stay under 206 Then starting mid april cut to abs. Neighborhood pool opens late May. Under 200 by June, target goal is guesstimated to be 195 (need measurements to be sure). So where do I stand? I've stuck to the plan almost perfectly. I refined my goals a bit (switched to tape measure from scale as primary judge of progress). I cut the surplus period back to 3 weeks, more of a long diet break, then began an undulating diet pattern of 3 weeks cutting, 1 week break afterward. The cut periods have been rather intense, the breaks I've tried to eat a surplus each day. I'm now at the end of the 3rd cycle, changing the pattern to 2 weeks cutting : 1 week break as I'm lean enough that hormones drop fast, right at 2 weeks last time it hit hard. I tried doing a refeed, which helped for a bit, but its effects were too short lived to be useful going forward. Scale recently has gone bonkers again, it was as low as 200.8, but since a refeed I did 2 weeks ago and a diet break this week its been around 205. For a couple months there the scale had been following the tape perfectly, settling down after a crazy period. However I definitely gained size in my muscles across the board this week (unlike last diet break), so crazy scale looks like its explained by muscle gain. I had been expecting/hoping for another gain like this; I've "gained" quite a bit of muscle mass since the start of the year, really regaining what I had a few years ago, rapidly during diet breaks. I wasn't expecting to much when I started, but I didn't think things had atrophied so much until I started comparing to old data and measurements. I started doing measurements of my muscles (again), which I have a ton of historical records of, and realized I still am a few pounds of muscle mass down from where I used to be, so figured another jump might be on the horizon, and it was. On the tape I'm at 32" on the waist. Each undulation my goal has been 1". Going forward 1/2"-5/8" is more realistic for the shortened cuts. My first time measuring I was at 36.5"; overall by the tape measure I've lost 14 lbs of fat. You can always see hints of my abs now, the outer wall is always there, and they show up pretty good when flexed. But there's also a little spare tire. My belly button flattened when under 31.5" previously, that's one of the last things to happen before the abs show all the time. I think I'm going to make it this challenge. The timing works out perfect. I'm just finishing the break at the end of a cycle, ready to jump into an intense 2 week cut. I'll have time then for a break and another 2 week cut, which should be where I achieve my overall quest goal and rock a 6 pack. What I need to fight against is the horseshoes and hand grenades effect, the closer you get the easier it is to say well its close enough to count, good enough, and call it quits too early. Anyways, this is a challenge, let there be goals. Goal #1: Stay on Target The challenge now for me is to not call it good enough and quit early. Which is one of the big reasons I'm coming back to doing challenges from my workout log; now I've got to finish the challenge. Just a few more weeks of cutting to go. I was not very specific when I said abs, but I tend to think of it as the point where you can always see all 6. Maybe my body's different than it used to be and I have to lose a bit more, so next challenge is where I make it. Either way, don't give up until I reach that point. This one is all or nothing. When I get there, I'm going to take photographic evidence. Keeping me on target is that I decided upon successfully completing this epic quest, my primary weapon, the broadsword of the modern warrior, aka my barbell, will be upgraded to max level. I have my heart set on a 28.5mm Rogue Ohio Bar in black oxide without center knurl. It is, I believe, the perfect bar (for me). Maybe I'll buy more bars in the future and change my mind, but for now, it seems to be the one. But I can't pull the trigger on it too early, stay on target. Goal #2: Workout Time Begins at 10:30 This was a subgoal of one of my goals from the first challenge this year, and really the single most valuable bit of mindfulness that I stuck to. Since then this has slowly begun to drift later, starting as late as 10:45 way too much, which hurts my available workout time. I work out 6 days a week, 4x strength and 2x cardio, on the same schedule each day (wife does similar). The grading will be A-F, just like school, in 0-100% blocks of 20% each (thus 40-60% compliance = C), yes no each day. Goal #3: Run Faster I guess I've made it no secret that I don't particularly enjoy high effort running, which generally includes efforts to run faster. However my running workouts are split speed/distance and now the distance workouts are pulling their weight, over 5 miles lately on Saturdays. Wednesdays I run ~3 miles, I should be speeding up. And I am, I can run faster without even trying at times, push up the effort a little and I should be able to speed up a good bit. Problem is I like to just zone out, and I totally forget that I'm supposed to be running faster. A challenge goal should help me remember to push a bit more. I always run the same course, 2.92 miles, 310 ft of elevation gain. This past week it took me 33:57, a pace of 11:37. This is about the pace I've been doing lately. Ultimately I'd like to get the pace under 10:00 (which is still a rather pathetic pace), that would be the highest score (A). Under 10:30 would be great (B), under 11:00 pretty good (C). 1 Quote currently cutting battle log challenges: 21,20, 19,18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 don't panic! Link to comment
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