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Goodwince - 10 Minutes Challenge


goodwince

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What's up, what's up? Main goals are to lose weight and at least maintain muscle mass. 

 

Fitness

I'm enjoying 5/3/1 so I'm going to continue with that. First week into challenge I'll be doing another peak cycle so I'll be getting pretty close to these goals.

 

Current | Goals

  • Squat - 335 x 7 | 355 x 5
  • Bench Press - 225 x 7 | 245 x 5
  • Deadlift - 345 x 7 | 370 x 5 
  • Shoulder Press - 165 x 6 | 175 x 5 

Other fitness goals.. I'm considering throwing in HIIT Sprint once a week. Ala, Simply Shredded, just the first day of sprint. I like the conditioning aspect of sprinting. Haven't decided. When or if I'm going to.. just wanting to get fat loss to come off a bit faster. 

 

Nutrition

Still doing Carb Nite from my last challenge, but I'm going to try for less fat in my carb nite. I believe that I may not be getting enough carbs either. Not good for me hormonally. If this doesn't work it'll be time for me to consider buying the Body Media calorie tracker and going to track myself! 

 

So Carb Nite.. less than 30 grams of carbs and one day a week of carbing up in the PM. 

 

 

Life Goals

So I bet you're wondering where the 10 minutes comes in? Well I think an extra 10 minutes of my day will get me towards better organization. I'm currently terribly unorganized and need some help with this. If you guys have some advice for more ways to create successful organizational skills, I'd great appreciate it. 

 

My actual goals are to be prepared for my day at work and to be able to predict my outcome of how long something will take easier. So back to 10 minutes a day. 

 

I will do 10 minutes of end of day wrap-up. This will serve as a reminder of what I have done throughout the day. I find that because of my tasking (bug fixer to the rescue!), I sometimes do several different things at random throughout the day. As these tasks get me more acquainted with the large piece of software, I need to remember them. It'll help out in the long run. So 10 minute wrap-up each day. What I learned and what I did. And what to do for the next day. 

 

Another 10 minutes goal will be decluttering each day. I plan at least 10 minutes cleaning up or 70 minutes per week since I'm not always home. Oh and my general fair of washing dishes/cleaning up after my cooking doesn't count.

 

So summary

  • Get stronger, and lose ze fat! | 5/3/1 & CN
  • Consider ze sprints (Get out of the building gotta measure the distances)
  • 10 minutes of work wrap each day
  • 10 minutes of cleaning each day

 

 

Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, fourfive, six

 

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Man, I love sprints, but I *hate* treadmills. I can't maintain a treadmill running program for a very long period of time. As soon as the snow melts and it warms up a bit (basically next challenge) I was going to be adding in a sprint day, a hill day, and a pavement pounding day.

 

I can't do 10 minute debriefs. I get too agitated and can't sleep if I start thinking about what I did and what still needs to get done before I go to bed. I pre-plan my days in the morning as soon as I wake up. Prioritize a list of what needs to get done and what should get done, and go from there, knocking shit off the list. 

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Still doing Carb Nite from my last challenge, but I'm going to try for less fat in my carb nite. I believe that I may not be getting enough carbs either. Not good for me hormonally. If this doesn't work it'll be time for me to consider buying the Body Media calorie tracker and going to track myself!

Do you have a sense of the carbs/fat you want to aim for?

You gotta experiment to find out what works for you.
PM me with any questions about, well, anything! :)
Current challenge: Catspaw Starts Strong

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Do you have similar mornings each morning? I did something so stupid I can't believe I'd never done it. I started taking specific supplements, kefir water, etc to work with me. So I just made a list of the stuff I take to work (lunch, supplements (which I put together before bed) including digestive enzymes, kefir water, water bottle, phone, and allergy pill) on a written list. It sits on my counter during the week. I stick it in my drawer on the weekends. Made my mornings less hectic. I reuse the same list everyday, and it was so much easier than worrying about opening up my phone (which sounds silly).

 

I also have found, for me, taking everything out of a specific closet or desk, and sorting it into piles, then putting it all back, with everything in its own place, makes it so much easier to find stuff.I know that's a bigger challenge, but if there's somewhere that you consistently can't find stuff (this was my linen closet, which also houses a lot of beauty products), it's worth the time and a small investment to get it organized. My linen closet has been organized for over a year, and I know exactly where everything is. I pulled everything out of my two desks around Christmas, and resoted everything. And now I know exactly where everything is. And since it has an official home, it's easy to put it away when I'm done with it.

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I like the idea of the 10 minute debriefing at the end of each work day. It'd be like a scrum stand up for yourself. 

That's my thoughts exactly. I think that if I just do it and force myself in challenge form it'll be easier for me to really remember some of the stuff I do. Not only will it be good for work, but it'll be good for memory organization too. 

 

Man, I love sprints, but I *hate* treadmills. I can't maintain a treadmill running program for a very long period of time. As soon as the snow melts and it warms up a bit (basically next challenge) I was going to be adding in a sprint day, a hill day, and a pavement pounding day.

 

I can't do 10 minute debriefs. I get too agitated and can't sleep if I start thinking about what I did and what still needs to get done before I go to bed. I pre-plan my days in the morning as soon as I wake up. Prioritize a list of what needs to get done and what should get done, and go from there, knocking shit off the list. 

Haha. I don't believe in treadmill sprints.. If the treadmill could go off my heartrate and know that I'm at a percentage or that this was the speed I wanted than I'd be cool, but I don't like being limited! That doesn't even include my hate for the idea of me jumping and the ground moving underneath me lol. Every time I'm on a treadmill that's what I picture. It's running, but not really running because running outside is way harder even with incline. That being said.. I understand the cold and the avoidance. I'd do it if my goal was cardio!  

 

Oh, and to the 10 minute debriefs.. those aren't so close to bed. It'll be mainly for my daytime job so I'll go home and unwind before dealing with the wrath of what I'm supposed to accomplish :P 

 

Nice simple goals. I like it! Subbed. 

Sweet! I'll have to check out your challenge when I get a chance! 

 

You go boy, I'm stalking once again :-)

Yay! Show me your new one!

 

Looks interesting...subbing to follow.

Sweet Wildross, I'll stalk you sometimes so all good! 

 

Do you have a sense of the carbs/fat you want to aim for?

I have not set a carb goal most.. lately it's been like 200 carbs on my refeed. Last night's was 260s! I'll post it below. Do you think that's decent? I'm up for help deciding.. It's hard to eat any protein during refeed though because everything has fat :tongue: so I ended up with 50 grams from my salmon last night. 

 

Do you have similar mornings each morning? I did something so stupid I can't believe I'd never done it. I started taking specific supplements, kefir water, etc to work with me. So I just made a list of the stuff I take to work (lunch, supplements (which I put together before bed) including digestive enzymes, kefir water, water bottle, phone, and allergy pill) on a written list. It sits on my counter during the week. I stick it in my drawer on the weekends. Made my mornings less hectic. I reuse the same list everyday, and it was so much easier than worrying about opening up my phone (which sounds silly).

 

I also have found, for me, taking everything out of a specific closet or desk, and sorting it into piles, then putting it all back, with everything in its own place, makes it so much easier to find stuff.I know that's a bigger challenge, but if there's somewhere that you consistently can't find stuff (this was my linen closet, which also houses a lot of beauty products), it's worth the time and a small investment to get it organized. My linen closet has been organized for over a year, and I know exactly where everything is. I pulled everything out of my two desks around Christmas, and resoted everything. And now I know exactly where everything is. And since it has an official home, it's easy to put it away when I'm done with it.

 

Define similar? I think they're pretty similar. I mean some days we have urgent bugs in my webdev stuff and I jump on it quickly. I think that having a list not on your phone is smart, fyi! Phones are excellent distractions! I can totally see the every day things and the organization. I think that the first steps are just getting started with cleaning. We're moving soon so reorganization is kinda rough drafting. I'm not sure what all is going on or the situation. We haven't picked out a place yet. Working on that! Work.. I'm pretty organized since I don't really have much! 

 

I like your dates on your challenge btw! 

Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, fourfive, six

 

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I have not set a carb goal most.. lately it's been like 200 carbs on my refeed. Last night's was 260s! I'll post it below. Do you think that's decent? I'm up for help deciding.. It's hard to eat any protein during refeed though because everything has fat :tongue: so I ended up with 50 grams from my salmon last night.

 

I think 200 is way too low.  Caroline (featured these days on DH, a figure competitor) says hers are about 400g.  And she's much smaller than you.

You gotta experiment to find out what works for you.
PM me with any questions about, well, anything! :)
Current challenge: Catspaw Starts Strong

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Really.. how much fat are they eating? I looked around the forums and posted my own. Everyone seemed good with my fat goals. So you think I should lower my fat some? I mean I was going to anyways, but this news helps me think it's a good idea! 

 

Hmm.. well then looks like I'll just have to figure out a way to get in much higher grams of carbs. Sweet tarts and sweet potatoes.. come to me! 

Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, fourfive, six

 

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Hmm.. well I won't focus on the fat, but I do want to up my carbs and sometimes when I care little about fat I end up eating foods that aren't as high in carbs as I need.. Fat + carbs fills me up too fast! I just thought part of the point was insulin surge, right? If I take in a lot fat at the same time won't it counteract my insulin shock? 

Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, fourfive, six

 

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Today's workout already hitting new weightz

  • Barbell Squat:
    • 120 lb x 5 reps (+59 pts)
    • 120 lb x 5 reps (+59 pts)
    • 180 lb x 3 reps (+71 pts)
    • 280 lb x 5 reps (+175 pts)
    • 320 lb x 5 reps (+229 pts)
    • 355 lb x 6 reps (+308 pts)
    • 180 lb x 10 reps (+105 pts)
    • 180 lb x 10 reps (+105 pts)
    • 180 lb x 10 reps (+105 pts)
  • Front Barbell Squat:
    • 180 lb x 10 reps (+105 pts)
    • 180 lb x 10 reps (+105 pts)

Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, fourfive, six

 

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Nice man! Looking good on the lifts! As long as you stay around 60-70g of carbs I believe you will be fine. Check out this. According to that you could even bump up to 100-150g.

Wandering WarriorLevel 4- STR: 7.5 | DEX: 1 | CON: 7 | STA: 7.5 | WIS: 10 | CHA: 4.25"Your future is created by what you do TODAY, not tomorrow"

 

Battle Log | Fitocracy

 

Lifting Goals: Squats - 545 | Bench - 410 | Deads - 585 

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Hmm.. well I won't focus on the fat, but I do want to up my carbs and sometimes when I care little about fat I end up eating foods that aren't as high in carbs as I need.. Fat + carbs fills me up too fast! I just thought part of the point was insulin surge, right? If I take in a lot fat at the same time won't it counteract my insulin shock?

Not an expert on this carb cycling thingy but my grown up son has been type 1 diabetic since 5 & I feel after 1000's of blood glucose checks over many years that I have an understanding of insulin spikes re:foods.

In my opinion anything that is a high GI whether fats or carbs etc will spike fast, then you will get a big drop down depending on how much low/med GI foods you have eaten with this etc. One of the things I learnt over the years was that my son had one week of every month (yep like female hormones) where insulin spikes happened and it didnt matter what he ate (specialist doctors agreed this is common & don't know why?) stress also affects insulin levels, so I kinda agree with the BB world where you eat high GI foods before training & medium to slow after (mix of carbs/protein/fats).

It's tricky but I hope you work out what works for you, kinda what I have been doing the last few months & I am finding more vegetables & timing my high GI foods around training makes me feel good, although no weight loss as yet.

Did a quick google search top 100 GI foods FYI interesting....

http://www.thefreeresource.com/list-of-100-foods-with-the-highest-glycemic-index-number

'Don't quit, two words, that's it' :-)

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Nice man! Looking good on the lifts! As long as you stay around 60-70g of carbs I believe you will be fine. Check out this. According to that you could even bump up to 100-150g.

Thanks for the encouragement Aqweei! I love MDA.. dude is really smart and just cares about being healthy. I find it fascinating his immediate family consists of two vegetarians, one being his wife, and he has been a large portion of the eat meat to get healthy movement. 

 

Also, I'm going for the rapid portion so what you posted proves to me that I'm in about the right zone. :P I believe the 30grams is just a safe number because well.. calorie trackers suck. They're not quite right. 

 

Not an expert on this carb cycling thingy but my grown up son has been type 1 diabetic since 5 & I feel after 1000's of blood glucose checks over many years that I have an understanding of insulin spikes re:foods.

In my opinion anything that is a high GI whether fats or carbs etc will spike fast, then you will get a big drop down depending on how much low/med GI foods you have eaten with this etc. One of the things I learnt over the years was that my son had one week of every month (yep like female hormones) where insulin spikes happened and it didnt matter what he ate (specialist doctors agreed this is common & don't know why?) stress also affects insulin levels, so I kinda agree with the BB world where you eat high GI foods before training & medium to slow after (mix of carbs/protein/fats).

It's tricky but I hope you work out what works for you, kinda what I have been doing the last few months & I am finding more vegetables & timing my high GI foods around training makes me feel good, although no weight loss as yet.

Did a quick google search top 100 GI foods FYI interesting....

http://www.thefreeresource.com/list-of-100-foods-with-the-highest-glycemic-index-number

 

This is why I'm thinking about doing my own glucose monitoring.. Problem with most of the GI Indexes is they're true, but not tested enough with food combinations. Not to say it isn't valid.. your knowledge with your son sounds even more valid though! 

 

Of note, I'm starting to think that Carb Nite is more low caloric intake than just keto. I was of the assumption that you could eat moderately high fat ratio and still have the weight shed off. I was assuming it had to do with hormones, etc. Obviously calories in/calories out matters some, but I've not been gorging myself on the fat. While I'm still positively enjoying the idea of keto because it cuts hunger, I'm debating on the act of it is just another low calorie diet. Not a big deal, but it'd change how I'd do things in the future for weight loss. Of course.. this could be my fault. Catspaw pointed out my carb nites suck and that my fat intake is too high. So if I drop my special morning coffee concoction which is 15 grams of fat I'll drop a little fat off and then ramp up my carb nite I may be on to something. Here's to seeing what happens! 

 

Goal intake in the past

Cals 2000 | P 180 | F 130 | C 30

 

New Goal Intake

Cals 1900 | P 210 | F 100 | C 30

I've got the carb intake down.. just only eat greens! Simple enough.. Protein I need to up. I'm going to wing it and slowly increase it. Few more lean meats and I'll be A' ok. 

 

Sunday's Macros

Cals 2270 | P 213 | F 125 | C 20

Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, fourfive, six

 

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I'm definitely into going low carb myself. Its just one of those things I have to do gradually because they seem to scream my name. Ironically, thats probably why I'm fat. I'll be watching how you react to your own personal experiments for my own knowledge down the road. I've done keto loosely and enjoyed it in the past. Right now it would just be quitting too much cold turkey for me to stick to it and I'm tired of failing. I think you're on the right track to accomplishing your goals and as long as you dont feel groggy and tired I think youre fine. 

Wandering WarriorLevel 4- STR: 7.5 | DEX: 1 | CON: 7 | STA: 7.5 | WIS: 10 | CHA: 4.25"Your future is created by what you do TODAY, not tomorrow"

 

Battle Log | Fitocracy

 

Lifting Goals: Squats - 545 | Bench - 410 | Deads - 585 

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Aqweei, why not try a few days of keto per week? 2-3x a week. You won't be missing out and you can slowly up your progress on it till you're pure keto :tongue: I think your goals to cut out sweets, etc are good for the short term. I like them.. just throwing out some other ideas!

 

Oh and I will get there. I'm determined. My roommate thinks I'm ridiculous, but with my love of experimenting and determination combined.. I'm super-fascinated by the whole process. I've seen some people get overly obsessed with everything to an unhealthy level, I don't feel unhealthy right now in my experiments. I have a goal and I have my sights on reaching it!

Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, fourfive, six

 

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Of note, I'm starting to think that Carb Nite is more low caloric intake than just keto. I was of the assumption that you could eat moderately high fat ratio and still have the weight shed off. I was assuming it had to do with hormones, etc. Obviously calories in/calories out matters some, but I've not been gorging myself on the fat. While I'm still positively enjoying the idea of keto because it cuts hunger, I'm debating on the act of it is just another low calorie diet. Not a big deal, but it'd change how I'd do things in the future for weight loss. Of course.. this could be my fault. Catspaw pointed out my carb nites suck and that my fat intake is too high. So if I drop my special morning coffee concoction which is 15 grams of fat I'll drop a little fat off and then ramp up my carb nite I may be on to something. Here's to seeing what happens! 

 

I felt as though I should be the one to point out that you DID have the fat fly off last challenge though. The pictures never lie, bro. Your weight went up, but you did slim down which means you lost all the fat and gained all the muscle. I'd call that a pretty successful body recomp period!

 

That said though, there's no problem with playing around with things and stuff if you want to try and tweak it so that the fat falls off a little faster, or even just to see what happens!

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So, you stay under 30 carbs all week, and have one day you're in 200s? I'm trying to figure out how to do low-carb for weight loss without totally burning out and carb crashing (and falling off the wagon for three days).

 

Is there a special carb number that puts you in keto? Or is it different for everyone and there's some magical way to tell?

Shape-Shifting Ginger
Current Battle Log

2" washers for smaller weight increases

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I felt as though I should be the one to point out that you DID have the fat fly off last challenge though. The pictures never lie, bro. Your weight went up, but you did slim down which means you lost all the fat and gained all the muscle. I'd call that a pretty successful body recomp period!

 

That said though, there's no problem with playing around with things and stuff if you want to try and tweak it so that the fat falls off a little faster, or even just to see what happens!

Haha. I know I lost some.. I was just getting a little perturbed because the last 3 weeks showed negligible difference in my head. Others on here confirmed a difference, however, it wasn't quite as noticeable as the first 3 weeks so I've become a bit concerned with the need to tweak. I'm thinking it could totally of been semi-water as I weighed earlier this past week and I was down to 192 with clothes on. And plus I have been doing great on strength gains so I can't complain! 

 

Just trying to tweak because strength gains are important, but I want to lose the fat faster. :P We'll see haha. Just tweaking! Man.. I'm a tweaker O^o

 

So, you stay under 30 carbs all week, and have one day you're in 200s? I'm trying to figure out how to do low-carb for weight loss without totally burning out and carb crashing (and falling off the wagon for three days).

 

Is there a special carb number that puts you in keto? Or is it different for everyone and there's some magical way to tell?

 

Yes. I'm doing a specific variation called Carb Nite. I stay under 30 for the week and once per week 5-7 days in between I aim to eat quite a bit in a go! Now Carb Nite states eat plenty, but don't worry about fat. The advantage of this is if you have particular cravings you can address them. So go for it on the Carb Nite. It starts about 3 and ends in the evening. 

 

Keto peeps tend to fall into under 50 grams. I think 30 grams ensures you don't end up over the 50 gram mark on accident. I know I spend time looking at different macro tracking and have found them all to be different.. it's really frustrating for my experimentation, but it is really fine in the grand scheme as long as you keep up and use similar numbers. Then tweak. However, I know that insulin reacts differently for different people. Which is why I wanted to use an actual tool for insulin, but I'm a data-whore.. I relish in it. I was considering entering a powerlifting meet in Socal and first thing I did was pull down the numbers from a previous one into a spreadsheet and get the maximum ratio of lift to bodyweight to figure out how good I'd have to be lol. 

Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, fourfive, six

 

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Alright.. Sprint goal for this week. Track down an area to do sprints. Use my phone w/ runkeeper to pace out 100 meters. Doesn't have to be exact I'm not competing. Small park near where I live.. I'll jog down and look. 

 

Sprint Training Goals

  • Practice Warmup
  • 80% max effort 
  • 100 meter estimate
  • 4-5 sprints 

Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, fourfive, six

 

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Yes. I'm doing a specific variation called Carb Nite. I stay under 30 for the week and once per week 5-7 days in between I aim to eat quite a bit in a go! Now Carb Nite states eat plenty, but don't worry about fat. The advantage of this is if you have particular cravings you can address them. So go for it on the Carb Nite. It starts about 3 and ends in the evening. 

 

Keto peeps tend to fall into under 50 grams. I think 30 grams ensures you don't end up over the 50 gram mark on accident. I know I spend time looking at different macro tracking and have found them all to be different.. it's really frustrating for my experimentation, but it is really fine in the grand scheme as long as you keep up and use similar numbers. Then tweak. However, I know that insulin reacts differently for different people. Which is why I wanted to use an actual tool for insulin, but I'm a data-whore.. I relish in it. I was considering entering a powerlifting meet in Socal and first thing I did was pull down the numbers from a previous one into a spreadsheet and get the maximum ratio of lift to bodyweight to figure out how good I'd have to be lol. 

 

I'm trying to decide what I want to do, and I'd kind of been doing the same thing informally. I set the 50g goal kind of randomly. And gave myself one cheat meal/night based sort of on what I knew you did last challenge. And this challenge I thought maybe I'd do two higher carb nights. One actual cheat to get in whatever I'm craving (normally chips and cheese dip and beer), and one healthier treat at either lunch or dinner (I love Chipotle, and love their rice, so it would almost always be a bowl, which calories aren't totally out of control with and I'd still stay under 1800 for the day).

 

So maybe I'll proceed with this plan and see how things turn out!

 

Edit: When did I get so rude? I meant to say thanks so much for the feedback!! :)

Shape-Shifting Ginger
Current Battle Log

2" washers for smaller weight increases

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