Kibcy's First Challenge

[Siferiax]

I'm kind of nervous about doing this!! But I'm also very excited!!

A little background on where I'm currently at:

- I have pretty sucky endurance for any higher intensity cardio. I can walk/cycle for longer though (1 hour or so)

- I've been starting with strength training on June 28th, overdid it and slowed down/backed up. Currently working on Push ups, Pull ups (bent over rows at this point), Squats and Plank.

- I've cut out grains almost completely so far.

Personal records as of August 5th:

- Squats: 20, 10, 10

- Push ups: inclined: 5, 5, 5, 5, 5

- Pull ups: bent over rows (4.2kg each hand): 5, 5, 5

- Plank: 15, 15, 15

- Elliptical: 5:14 min

- Cycling: 1 hour

- Walking: 30 min

Beginning STATS

(taken Sunday August 5th)

- Height: 178 cm (5'10")

- Weight: 76.5 kg (169 pounds)

- Hip measurement (widest part): 107.8 cm (42 inch)

- Pictures:

Front:

[ATTACH=CONFIG]4896[/ATTACH]

Side:

[ATTACH=CONFIG]4897[/ATTACH]

(Those pants may make me look thinner though?! But I'm not posting pics of me in my underwear...)

Beginning attributes:

Level 1 - STR 3 ; DEX 1 ; STA 3 ; CON 4 ; WIS 3 ; CHA 1

Goals

1. Diet 3 CON (failed)

I'll be doing the whole30 challenge and my goal is to complete it with a 100% score.

2. Strength 5 STR

At the end of the challenge being able to do 5 push ups on the ground.

Rewards: Rebel Fitness Guide

Progress: 0/5 managed

3. Endurance 5 STA

At the end of the challenge being able to use the elliptical for 30 min.

Progress: 5/30 min

4. Life 2 WIS (failed)

Spend at least an hour a week working on a template for managing commissions (for my artist friend specifically, and everyone else generally).

I sincerely hope these are realistic goals.

[leadchipmunk]

When I did my challenge for increased pushups, I was able to barely do inclines, and I got to doing sets of 10 or 15 by the end of the 6 weeks. One suggestion I would give is going with a grease the groove (GtG) method. Either do it where every time a certain event happens, do a set of "X" pushups; or every hour do a set. I did it with every time I went through a doorway in my house, I'd do 5 and I ended up doing 50 or 60 real pushups in a day.

Also, if you do it that way, do a variation of pushups that you can only do 5 or 10 max. If your normal exercise routine is 5 sets of 5 inclines, GtG with as many knee pushups or use a lower incline. This should build more strength than doing endless pushups in a row.

[Siferiax]

When I did my challenge for increased pushups, I was able to barely do inclines, and I got to doing sets of 10 or 15 by the end of the 6 weeks. One suggestion I would give is going with a grease the groove (GtG) method. Either do it where every time a certain event happens, do a set of "X" pushups; or every hour do a set. I did it with every time I went through a doorway in my house, I'd do 5 and I ended up doing 50 or 60 real pushups in a day.

Also, if you do it that way, do a variation of pushups that you can only do 5 or 10 max. If your normal exercise routine is 5 sets of 5 inclines, GtG with as many knee pushups or use a lower incline. This should build more strength than doing endless pushups in a row.

Thanks for the tips!! Though I have shoulder problems, which makes doing push ups terrible for me. So I'm keeping to the "attainable" I suppose.

Shoulder problems would be that on some days my left shoulder will just hurt, the whole time, whenever I do anything with it. (incl working on the computer).

Due to a stupid stupid accident, and I'm coming from not being able to lift 1 liter of milk 2 years back :|

In short, I'm just trying to be careful not to injure myself.

Though I'm definitely going to try doing push ups more regularly.

[leadchipmunk]

I gotcha. With it being that bad, 5 pushups seems like a really good goal. Best of luck with it, and hopefully this will help improve your shoulder.

[Sloth the Enduring]

If your shoulder hurts whenever you use it, you should consider rehab as part of your plan. I had good luck alleviating shoulder pain by doing dislocators and wall slides for mobility and face pulls and front and back pull aparts to strengthen the scapular muscles.

Generally pushing movements make shoulders worse if they aren't balanced by pulling movements. Make sure you keep up with your rows and do neutral grip chin ups instead of pull ups when you get to that point.

Good luck.

[Siferiax]

I gotcha. With it being that bad, 5 pushups seems like a really good goal. Best of luck with it, and hopefully this will help improve your shoulder.

Thanks! I've already noticed slight improvements as to how often my shoulder hurts, so I'm positive it will help!

If your shoulder hurts whenever you use it, you should consider rehab as part of your plan. I had good luck alleviating shoulder pain by doing dislocators and wall slides for mobility and face pulls and front and back pull aparts to strengthen the scapular muscles.

Generally pushing movements make shoulders worse if they aren't balanced by pulling movements. Make sure you keep up with your rows and do neutral grip chin ups instead of pull ups when you get to that point.

Good luck.

Thanks for the tips! I'll look into those exercises. Though my shoulder doesn't hurt all the time.

At the time the doctor's advice was 6 weeks of rest or something? And since that didn't really help, another 6 weeks.

Pretty much my options right now are doing nothing or getting some really painful shots and needing to not do anything for 3-4 weeks and then another 6-8 weeks of rest (and that may not even help permanently).

So my doing nothing is just strengthening my muscles to hopefully help with the problem.

Anyway I'll definitely keep up with rows and whatever comes after that

If you're interested; Lesson learned: don't drop the trunk of your car on your shoulder. No I have no idea how I did that.

[70Kel]

Good luck with your first challenge!

[Siferiax]

Thank you!!

[Ollyswim]

Welcome and good luck with your first challenge!

[Siferiax]

Thanks

[Librarian of Doom]

Welcome! Since you feel like the life goal is a little vague, maybe you could take the time until the challenge begins to figure out a way to make it more specific? Like maybe, spend x number of minutes per day or per week coming up with a template for organizing something, or just spending that time organizing something? Just a thought, since you seemed dissatisfied with the vagueness. Good luck with your challenge!!!

[Siferiax]

Thanks! That's a good idea. And the template isn't for me to organize something, so it should definitely be more of a time goal toward making the template

[wesb1898]

Definitely look into some rehab exercises for that shoulder to complement the pushups. Just look for things that strengthen the surrounding muscles and tissues without direct pressure to the joint.

You challenge looks pretty spot on. I'll be cheering you on for sure.

[Siferiax]

Thank you!! I'll definitely will try to at least get the wall slides in (as I don't need equipment) and of course keeping up with bent over rows and such.

[CyningaDena]

One suggestion I would give is going with a grease the groove (GtG) method. Either do it where every time a certain event happens, do a set of "X" pushups; or every hour do a set. I did it with every time I went through a doorway in my house, I'd do 5 and I ended up doing 50 or 60 real pushups in a day.

This? Is brilliant. I'm snagging this to use later. /bowdown

[Siferiax]

Will be using my (so far unused) twitter account to track daily progress!

[Siferiax]

currently enduring kitten exercise... my kitten of just over 1 kilo has a strong preference to sleeping on my left shoulder 8D And then holding up his behind with my left hand for added complexity.

Maybe that's what's been making my shoulder stronger too XD He's been doing it since I got him June 8th.

Ah well, just a fun little bit.

[elefevers]

Hey! Welcome to the challenge! I think you have set very attainable goals! Good luck with the pushups! Hopefully you can strengthen your shoulders and help them out. I look forward to tracking your progress!

[Siferiax]

Thank you!! I definitely look forward to doing this!

[twilson.spqr]

Best of luck out there Kibcy. Keep us up to date on your progress (especially us grognards that don't twit).

[blindasutsutsu]

Welcome to your first challenge! Good luck with it, you're going to do awesome!

[Loren Wade]

I am doing Whole 30 with you. Let me know if I can help with anything!

[Siferiax]

Best of luck out there Kibcy. Keep us up to date on your progress (especially us grognards that don't twit).

Thanks! Of course I will Tweeting for me is just so easy, because I can do it on my phone and I don't always turn on my computer in the evening after work

Welcome to your first challenge! Good luck with it, you're going to do awesome!

Thanks!! I hope so Going to do my best anyway!

I am doing Whole 30 with you. Let me know if I can help with anything!

Thank you!! I think I'll be fine as long as I can keep my self control up. Only trouble I see is the last 2 weekends of August, but I'll smash myself through them

Otherwise my parents known about my diet and support it, plus they've been limiting carbs themselves too. And I generally don't have other social obligations!

[Siferiax]

Whole30 Day 0

I signed up for the Whole30 Daily... and Day 0 has a number of steps... so I'll be logging those in here.

I won't start Day 1 until Monday though, but today is grocery day, so Day 0 will be executed today as well!

Step 1: Clean out your pantry

Done! Already donated some food to my parents and threw stuff out.

Only have noodles somewhere, but my parents will take those with them tomorrow.

Step 2: Plan a week's worth of meals

Been doing this, this morning as I said, grocery day. So here's my plan!

Day 1

Breakfast Bacon + Egg

Lunch Chicken + Cucumber (half) + Egg

Dinner Salmon + Arugula

Day 2

Breakfast Roast beef

Lunch Sausage + Carrots + Egg

Dinner Minced meat + Asparagus

Day 3

Breakfast Carrots + Egg

Lunch Sausage + Zucchini + Egg

Dinner Salmon + Broccoli

Day 4

Breakfast Fruit/Veggie mix (blender) + Egg

Lunch Sausage + Lettuce + Egg

Dinner Minced meat + Cauliflower

Day 5

Breakfast Shrimp + Lettuce + Egg

Lunch Chicken + Carrots + Egg

Dinner Sausage + Kale

Yes it's incredibly simple, but I like that... only thing I can deal with. I'll be doing Groceries throughout the week so I have fresh veggies.

Day 6 I'll be grocery shopping and making a new plan. Also I want to experiment/try recipes on weekends (as I have time and can fail haha)

Step 3: Go shopping

Done! All these ingredients oooohhhh!

Step 4: Plan your go-to meals

This is about defeating the urge to go for take-out... news flash, I don't do that haha.

Yeah I'm that person who starves before leaving the house to get food in the evening.

Either way, my go-to meals would be raw veggies (carrots!) and baked eggs, along with fruit and nuts. (that's a meal! Last night's dinner I forgot to put out the meat, only thing I ate was fruit, I swear!)

So I think I got that covered. For a long time I refused to cook and got very creative for alternatives haha.

Step 5: Set yourself up for success

The only 2 things I need to deal with are an anime convention and my trip to London.

I'm not really worried about London, should be able to find stuff I can eat!

Anime convention is tricky, at the grounds it's mostly noodles or fried stuff. However there's a grocery store at a 4 min drive, so I can stock up on fresh food (seeing how I lack a fridge).

I probably won't be eating much anyway (never have at a con)

Step 6: Ditch your scale

Will be weighing in tomorrow morning and then it'll be stored away. I need to keep my curiosity under control haha.

Whole30 Goals

They ask you to make some goals for your Whole30 challenge. These fall out of grading for this challenge, but here's what I wrote down anyway.

- I will prepare a full meal (meat + veggies) 5 nights a week. (think I got that covered in my plan )

- I will turn off all electronics 1 hour before bed.

- I will be in bed for 8 hours each night, either trying to sleep or sleeping.

- I will do strength training 3x a week (Tue / Thu / Sat)

- I will do cardio training 3x a week (Mon / Wed / Fri)

- I will take 1 rest day a week (Sun)

- I will read at least 1 page every day in any book (I will probably read more once I started, but that starting...)

- I will not surf the internet mindlessly at home during the workweek (weekends are okay, because they're weekends! Just trying to avoid spending waayyy too many hours behind a screen)

~ reduce TV time to 0 hours a week... oh wait... I already did

~ cleaning duty... parent(s) coming over tomorrow to get me back at "point zero", as in everything is clean, now manage it.

~ dishes... yup, there's a full dishwasher waiting for me to empty it!

~ laundry... huge stack to fold/iron, but at least it's all washed!

(These are just on going stuff that I'm already trying to do anyway)

[Siferiax]

Feel like giving up before starting... because I have a plugged gut. Yeah that's right, I honestly am unable to empty my bowel.

Yes I had 3 urges already. So now I'm in a crap load of pain and discomfort.

I guess I should stop eating bananas... but first I need to empty my bowel... if only I knew how...