Re-Miximus to the Maximus - It's Habit Forming!

[tenaciousglee]

This is a re-mix of my Level 2 challenge from August, in which I had much success. The goals are different, but the workouts will be very similar.

My goals are:

1. Meal Plan for weight gain [+3 WIS +2 CON]

I want to put on some weight and I was able to do that in Spring 2012 by tracking my caloric intake. The problem it was a pretty reactive solution rather than a proactive plan. If I got to the end of the day and was coming up short, I had to scramble to get some more calories in. I also didn't know much about macro break down, so I ate too many carbs. I'm hoping to plan my meals so if I eat what is on the schedule for a certain day, I'll hit my calorie and macronutrient marks.

2. Compile existing fitness & diet data [+3 WIS]

The purpose of this goal is to see how I've progressed and what I was doing during the times I had the most success. I've been tracking my diet and weight on & off with My Fitness Pal since February 2012. The problem is I can only go back a few months to create a report or graph of my progress. I have also been tracking my body measurements in the notepad app on my phone, tracking my workouts in a different app and my runs in a different app. I'd like to get it all in one place - at least the diet/weight/measurement data. I've started a spreadsheet on Google Docs to compile the MFP data and when it's all entered, I'll combine it with my other data. Suggestions welcome on an all-in-one fitness log/spreadsheet!

3. UFO (Unidentified Fitness Objective) [+2 STA +1 CON]

This one is a bit personal, so I won't say much about it, but it's something I've been meaning to work on for a while and just takes a few minutes every day. I plan to schedule it into my daily routine when I take a break at work.

4. Practice my banjo and upright bass [+4 CHA]

I had this as a "bonus" goal a couple of challenges ago, but I really want to make a habit of playing/practicing, so I'm making it a real goal this time. I'm hoping that by getting up at the same time as my workout days, I can get some uninterrupted productive time to improve my skills. I am a pretty mediocre banjo player and a passable bass player, but my family gave me an upright bass for Christmas two years ago and after some initial excitement, I haven't really followed up on learning to play it well.

My weekly plan is to get up at 5 AM every weekday and then:

Monday - Sandbag workout following the Nerd Fitness 9 from http://www.nerdfitness.com/blog/2012/07/19/sandbag-workout/'>Vic's post

Tuesday - at least 20-30 minutes of banjo practice following a book or DVD

Wednesday - Run 1 mile for time, http://www.menshealth.com/fitness/get-bigger-muscles-4-weeks/'>work on arms

Thursday - at least 20-30 minutes of bass practice following a DVD

Friday - Bodyweight workout, following a modified version of the Bodyweight Brigade from the Rebel Strength Guide

Saturday/Sunday - plan my meals for the week, cook/shop as necessary

Starting attributes

STR: 13 DEX: 6 STA: 5 CON: 8 WIS: 9 CHA: 8

Starting measurements

Weight: 156.6 lb

Neck: 14"

Shoulders: 46"

Chest: 38.5"

Biceps: 11.5"

Waist: 33"

Belly: 35.5"

Hips: 38.25"

Thigh: 21"

Calf: 13.5"

[Librarian of Doom]

Goals look good! I keep meaning to throw in a practice goal for music for myself, but somehow other things keep pushing to the front of the line. Good luck on your challenge!!! 

[jimmie65]

I'd love to see what you come up with for a tracking spreadsheet. Mine have been so-so - good for tracking for a 6 week period, but it'll be hard to go back and compile everything.

[tenaciousglee]

Preseason Week 0, Day -4

One mile "barefoot" run on the treadmill in my Fila Skeletoes.  13 min, 27 sec.  This was a deliberately slow pace because it was my first time running in my Skeletoes.  I could definitely feel a difference in my feet.  I plan to run on Wednesdays during this challenge and hope to drop my mile time each week!

[Chaze]

Great plan! I'm definitely curious about that goal #3, but I'll let it slide

 

Here's to bulking up! *toasts with a big glass of milk* Only 3000 calories to go today....

[tenaciousglee]

Preseason Week 0, Day -3

Bodyweight

Today's workout was pretty weaksauce.  I had some alarm clock issues, so I woke up late and then wasn't really motivated.  I was really just testing out which bodyweight exercises I want to do each week once the challenge starts for real.

 

Handstand - 15 sec

Push-ups - 2 sets of 20

Pull-ups - 1 set of 5 regular, 1 set of 4 wide grip (will add one set of neutral grip next time)

Pistol Squat - 2 attempts at unassisted squats (need to study up on the right form)

Crunches - 2 sets of 20

Dips - 2 sets of 8 with feet on bench

Bench Jumps - 1 set of 10 (not sure of bench height - maybe 19-20 inches?)

[tenaciousglee]

Week 1, Day 1 - Nerd Fitness Nines

9 reps of each exercise with 50# sandbag

 

Get Up Left

Lunge Left

Push Press

Sumo Deadlift High Pull

Zercher Squat

Alternating Sandbag Shoulder

Man Maker

Lunge Right

Get Up Right

 

Total time for 1 circuit - 20 minutes.  This really did kick my butt! Last challenge, I thought I had done 9 sets of the NF9, but then I realized it was supposed to be 9 sets of 9 reps of 9 exercises and I only did 9 sets of 1 rep.  I'll be working toward 9-9-9, but will be satisfied if I get to 3 circuits during this challenge.

[surge_supra]

Nice!!! 9-9-9 sounds like it'll be fun haha

[tenaciousglee]

Nice!!! 9-9-9 sounds like it'll be fun haha

Seriously! If 1-9-9 took 20 minutes, 9-9-9 could take 3 hours! Gotta pick up the pace...

[jimmie65]

9 get-ups (times two) and the manmakers eat up a lot of time! 1 set in 20 minutes is pretty good. 

[tenaciousglee]

9 get-ups (times two) and the manmakers eat up a lot of time! 1 set in 20 minutes is pretty good. 

Thanks, Jimmie.  I'm thinking next time I may try two (or more?) circuits with a 25# bag.  Maybe alternate between the 50# and 25# bag each week.

 

Week 1, Day 2 - Banjo

20 minutes of practice this morning using Mel Bay's "Teach Yourself Banjo" book.  Just worked on basic roll patterns and chord changes.  I've been a one-trick pony for too long and really need to learn all the roll patterns.  It felt good to actually get up and practice!

[Evicious]

Yay, for music practice! Keep at it, TG!

[tenaciousglee]

Week 1, Day 3 - Run

1 mile on the treadmill, 11:00

 

Overslept a little and didn't get my arm workout in.  I may try to squeeze it in tonight after the kids are in bed.

 

Goal Progress:

Meal Plan - pretty much have a set breakfast, but haven't set a plan for lunch or dinner yet.  Still hitting my 3000 cal/day goal.

Compile the data - coming along, have my MFP calorie & macro data in a spreadsheet from February through July

UFO - coming along

Practice - 1 for 1 so far!

[Evicious]

Just wanted to pop in and say hi! Looks like you're still going strong.  Got any possible plans for lunch or dinner meals that you're considering? I know having kids can make mealtimes interesting. You could check out the Recipe Book section of the Nutrition Forum for ideas if you need 'em.

[jimmie65]

Week 1, Day 1 - Nerd Fitness Nines

9 reps of each exercise with 50# sandbag

 

Get Up Left

Lunge Left

Push Press

Sumo Deadlift High Pull

Zercher Squat

Alternating Sandbag Shoulder

Man Maker

Lunge Right

Get Up Right

 

Total time for 1 circuit - 20 minutes.  This really did kick my butt! Last challenge, I thought I had done 9 sets of the NF9, but then I realized it was supposed to be 9 sets of 9 reps of 9 exercises and I only did 9 sets of 1 rep.  I'll be working toward 9-9-9, but will be satisfied if I get to 3 circuits during this challenge.

I managed 2 sets of this circuit the other day, but didn't time myself and it was brutal! (I use a lighter Bulgarian bag than your sandbag.)

[tenaciousglee]

Week 1, Day 4 - Upright Bass

20 minutes practice following DVD.

 

It's been a while and I'd forgotten how much harder it is to play upright than bass guitar. The longer, thicker neck and lack of frets are both physically and mentally more challenging.

 

Here's me and my "walking stick" (having trouble uploading images...)

 

https://docs.google.com/open?id=0Bxn5_5qU7MRCaUtJTWRlWDRQZVE

[tenaciousglee]

I managed 2 sets of this circuit the other day, but didn't time myself and it was brutal! (I use a lighter Bulgarian bag than your sandbag.)

 

I had to look up a Bulgarian bag.  That's pretty beast!

[tenaciousglee]

Got any possible plans for lunch or dinner meals that you're considering? I know having kids can make mealtimes interesting. 

 

Lunch isn't too bad as long as I prep it the night before or get up early enough in the morning to make something.  I don't have a written plan, but I have been sticking with chicken breast or sandwich meat with steamed vegetables every day.  I realized that I'm not getting a ton of calories that way, so I decided to add a peanut butter sandwich.

 

Dinner is a different story.  You're totally right about the kids (plus working spouse).  I've been talking about planning a week's worth of dinners on Sundays for a while now, but not doing anything about it.  That's one of the main reasons I made it a challenge goal.  I hope to make it a habit by the end of the 6 weeks.

[Sito]

I'm really liking what I'm seeing here in terms of dietary preparation.  Taking a day to plan out your meals for the week and keeping a record of it all along with your measurements....genius!  I just started on this path and I feel like you've got tons of experience on it already, I'm looking forward to your progress.

[Oklibrarian]

Hey New Accountabilibuddy! Looks great so far! Anybody who can play Banjo impresses the heck out of me. (maybe its easier than it looks, but I doubt it!) Meals ahead are WONDERFUL! We don't actually cook ahead, but every weekend we load up on bags of vegmed, and pull pork chops/chicken breasts/whatever out of the deep freeze. most nights i beat my husband home, so When I get in it's literally a matter of nuking the veggies to thaw while I chut up/saute the protein, add the veg to the pan, season with whatever herbs and sauces sound good that night, and serve. it's always within 100 calories or so of the same # (unless I throw in a handful of nuts or something) and probably takes 15 minutes tops!

[jimmie65]

I had to look up a Bulgarian bag.  That's pretty beast!

Mine is home-made; ended up being the easiest DIY equipment I've made - 2/3rds of an inner tube filled with sand and taped shut.

[tenaciousglee]

Week 1, Day 5

 

This was supposed to be my bodyweight day, but I overslept. Again.  Dang.  I need to get to bed by 10 if I expect to be up at 5 every morning.

 

I did weigh myself this morning and I'm at 158.2#, up 1.5 lbs from my initial weigh-in! If I keep that up and pack on 9 pounds in 6 weeks, I'll be ecstatic!

[Evicious]

Just dropping in to cheer you on

[elefevers]

Nice work on the weight gain!  Keep it up and you will be a beast by the end of this challenge!!! 

[Librarian of Doom]

Sounds like things are going pretty well so far! I know getting up early to work out can be really hard, especially when you're trying to grab a little "me" time after the kids are in bed.

 

Re: the meal planning, Husband of Doom and I usually have a big cook-up on Saturdays or Sundays to get all our proteins ready for the week, then we just reheat and add veggies. It also helps with lunches, because I can just toss some of whatever is already in the fridge in my lunch box. I don't know if it would work for you, but we've been doing it since August and it's worked pretty well.