Waldo Challenge 9.0

[Wolverine]

- Part of it comes from ever shifting my BF% estimate higher. I've given up on any formula but the modified Y formula being right. Last Christmas I made it to what I thought was 10.x's (averaging the formulas), but I'm leaner now than I was then and I don't feel like I'm that lean.

 

I'm with you on this one.  I never imagined that I'd have to go below what I'm at now to get the numbers that I want.  Leanest I've been since high school and I still don't feel like I'm where I want to be.  Target keeps shifting.

[Aeryn]

Average daily net calorie intake has been: 2169.8 cals

Average daily gross calorie intake has been: 3036.1 cals

Average daily exercise burn has been: 866.3 cals

Average daily protein intake has been: 207g

Are you using protein powder? If no, how are you hitting that protein number? I'm having issues making it to my target protein consistently...

Also, wow, that is a serious daily exercise burn! Nice.

[sammiejune29]

A refeed that is long enough and of suffient enough calories to completely knock you out of your diet. 1 week minimum.

Eating extra on the weekends might help delay the onset of starvation symptoms, but it isn't enough to reverse the hormonal changes. You really need your body to chill out without further shocking it. Longer periods at maintenence are far superior to short lived huge intakes way over maintnence.

I usually don't get dressing room depression (quite the opposite). Was the combo of too tight of a stiff fabric (jeans) and the general jigglyness that comes from cutting. I got mini-muffin top. Eek. Sure I get it while sitting, but not when standing. Especially bad that it was right when I reached my leanest "ever" point (by ever I mean the last decade or so). Has nothing really to do with sizes, really couldn't care less about that.

 

Maybe a better question would have been: What exactly is a refeed? Lol. Am I correct in saying that it would be eating for a week or 2 at maintenance and then going back to deficit?

 

My dressing room depression usually comes from the fact that female clothes is made for stick thin girls. I'm not and I am more than okay with that. I love the way I look. I just get really damn frustrated when the stores don't have clothing that looks good on me cause it wasn't made for my body shape. Yep. Lol

[Waldo]

Are you using protein powder? If no, how are you hitting that protein number? I'm having issues making it to my target protein consistently...

Also, wow, that is a serious daily exercise burn! Nice.

 

Very rarely.  I've got a 5 lb sack of protein powder in the cupboard I bought last fall.  Only really use it for last resort, would rather use food.  I'd say I make a protein shake once every other week or so.

 

My usual weekdays include:

Protein bar for breakfast

Sandwich with 2% cheese and 1/3 lb of lunch meat (usually ham)

Greek yogurt

Cottage cheese

Dinner usually includes meat of some sort

Skim Milk

Also snack on turkey pepperoni or hard salami occasionally

 

Weekends I eat Special K protein cereal instead of the protein bar.

[Waldo]

Found an awesome video, especially for fellow GB fans:

http://www.packers.com/media-center/videos/Randall-Cobb-pushes-toward-boiling-point/4bb04f95-9795-4154-89fb-309e7dae8510

 

Offseason workouts circuits.  Most of it seems pretty low/moderate intensity.  Interesting mix of stuff. 

 

1:35...  yeah they doin' ghetto GHR's.

[Waldo]

Maybe a better question would have been: What exactly is a refeed? Lol. Am I correct in saying that it would be eating for a week or 2 at maintenance and then going back to deficit?

Could be anything from a meal to a few weeks. The idea is to bust your diet in an attempt to prevent your body from adapting to your diet. Longer refeeds undo the hormonal changes that come with dieting. Usually short refeeds are huge binges. Longer refeeds are best done at or slightly over maintenance.

[Church]

Maybe you can help we with diet/bulking issues. I got pretty good at cutting, I think, but now I feel like I can't improve athletic performance on the current calorie/nutrient load. I did my best to eat quasi-paleo while cutting and managed to keep it around 2300 calories (as figured by MFP) but now that I'm trying to bulk I'm not sure what to do food-wise. I've re introduced carbs a little, and increases to about 2700 calories (again, as figured by MFP) but I'm not sure what else to do?

I don't want to get big and bulky or anything, I just want to perform as best I can at the Spartan Sprint I signed up for at the end of June. Any advice?

[aj_rock]

Maybe you can help we with diet/bulking issues. I got pretty good at cutting, I think, but now I feel like I can't improve athletic performance on the current calorie/nutrient load. I did my best to eat quasi-paleo while cutting and managed to keep it around 2300 calories (as figured by MFP) but now that I'm trying to bulk I'm not sure what to do food-wise. I've re introduced carbs a little, and increases to about 2700 calories (again, as figured by MFP) but I'm not sure what else to do?

I don't want to get big and bulky or anything, I just want to perform as best I can at the Spartan Sprint I signed up for at the end of June. Any advice?

Re-introduce carbs a lot. For a mixed event like spartan sprint, you have two main areas that need to be hit: aerobic capacity for sustaining activity, and sufficient strength to overcome obstacles.

 

So, you're really not looking at a 'bulk' per say, but you do need to focus on the important parts. Most people tend to neglect the cardio (even when they know they need to be moving for a great length of time)

[Waldo]

Maybe you can help we with diet/bulking issues. I got pretty good at cutting, I think, but now I feel like I can't improve athletic performance on the current calorie/nutrient load. I did my best to eat quasi-paleo while cutting and managed to keep it around 2300 calories (as figured by MFP) but now that I'm trying to bulk I'm not sure what to do food-wise. I've re introduced carbs a little, and increases to about 2700 calories (again, as figured by MFP) but I'm not sure what else to do?

I don't want to get big and bulky or anything, I just want to perform as best I can at the Spartan Sprint I signed up for at the end of June. Any advice?

 

 

Re-introduce carbs a lot.

This.

You should be able to build up to 300-400g carbs/day without issue.

[catspaw]

Just wanted to chime in and say "word".

 

The warfare of one's body against cutting suuuucks, and it's good to know that even The Incredible Waldo has to deal with that shit sometimes too.

 

You're awesome, though.  <3

[Waldo]

Just wanted to chime in and say "word".

 

The warfare of one's body against cutting suuuucks, and it's good to know that even The Incredible Waldo has to deal with that shit sometimes too.

 

You're awesome, though.  <3

Thanks.

I want to keep it to a minimum (who doesn't). Thus far this cut has been a breeze, but whispers on the winds are indicating times are changing.

I'm basically doing the autoregulation thing with diet. I fully plan on taking a weeklong break at slightly over maintenance (+100) once the food fantasies start. I'm hoping it doesn't come 'round until the end of the challenge. I'm still not sure I'm 100% committed to continuing to cut from that point. I think I am. We'll see.

My plan once its over is to start shorter cycling. One reason I'm taking these very thorough progress photos is so that I can link them with waist measurements, then when bulking only bulk until I hit 4 weeks worth of cutting, kind of a key to figure out how long to go. I want to set my limit at 4 weeks of cutting and work back from there. If I cut down to as low as I ever want to go this cut, that means I'm done with the whole cut further thing every cut. If not and my heart isn't in it, to go that far this time, I'll have to end my next bulk with only 2-3 cutting weeks worth of fat gain.

[Waldo]

Anyway

 

Workout Log - 5/6

Leg Day A - Rain

 

Run 1/4 mile @ 6.0 mph

Lunge Matrix x5

Kick Circuit x5

BW RDL - 10 reps

BW Squat 10 reps

 

BW Pistol - 5e++/5e++ reps

 

BW Full ROM Skater Squats - 5x-/5x++, 5x+/5x++, 5x-/5x++, 5x+/5x++, 5x-/5x+ reps

 

Run 1/4 mile @ 6.0 mph

 

- Sprinting was rained out, so I opted to do 5 sets of skaters

 

- Didn't add weights like I did thur. 

 

- Figured out that they really are pretty hard on the abs.  Flexors hold you in the tilted position.  Flexors are antagonists to the glutes, so there is a bit of dynamic tension going on.

 

- Working on increasing my "bar" speed.

[Vector]

Thanks.I want to keep it to a minimum (who doesn't). Thus far this cut has been a breeze, but whispers on the winds are indicating times are changing.I'm basically doing the autoregulation thing with diet. I fully plan on taking a weeklong break at slightly over maintenance (+100) once the food fantasies start. I'm hoping it doesn't come 'round until the end of the challenge. I'm still not sure I'm 100% committed to continuing to cut from that point. I think I am. We'll see.My plan once its over is to start shorter cycling. One reason I'm taking these very thorough progress photos is so that I can link them with waist measurements, then when bulking only bulk until I hit 4 weeks worth of cutting, kind of a key to figure out how long to go. I want to set my limit at 4 weeks of cutting and work back from there. If I cut down to as low as I ever want to go this cut, that means I'm done with the whole cut further thing every cut. If not and my heart isn't in it, to go that far this time, I'll have to end my next bulk with only 2-3 cutting weeks worth of fat gain.

This is almost painfully logical.

[Waldo]

Ab doms from the squats yesterday.  Go figure.

 

Much of what what going on in my head diet-wise has passed.  I'm back into the weight easily melting away mode for now.

 

Wanted to check my form on my last set of headstand pushups today and I figured what the heck, I'd make a video of it.

http://youtu.be/NpSMAa017TI

 

Seem to be flaring my elbows a bit much.  Form looks ok otherwise.  Not doing a great job of pushing evenly side to side, but eh, not really a big deal.

 

Workout Log - 5/7

Dynamic Upper Body

 

Standard Warmup, Mobility, Cooldown

 

Tuck Front Lever - 30x, 15x sec (2nd set was at the end of my workout)

 

Headstand Pushups - 8y+, 7x+, 7z+ reps

 

False Grip Pullup (BW) - 5e++ reps

False Grip Pullup (+20) - 5e++ reps

False Grip Pullup (+40) - 5x+, 6x+ reps

False Grip Pullup (+60) - 3c1y+ reps

 

RTO Ring Support - 15e++ sec

Ring Dip - 6x+ reps

L-Sit Ring Dip - 5x+, 5x+ reps

Ring Muscle Up Negative - 1y-, 1y- reps

 

- Got that one extra rep on the headstand pushups.  Progress.

 

- Gave +60 lb a try for the pullups.  Easier than I thought it would be.

 

- Starting to feel really strong on BW pulls.  The way I pull has changed, used to be slow and grindy but strong (could just keep stacking weight on and keep getting it up though), now I'm pulling much faster and more explosively; the initial surge from my muscles is much stronger.  Just becoming second nature.  Looking forward to the next time I practice muscle-ups outdoors.

 

- Muscle up negatives went a little better.

 

- Need to figure out how to stop swinging on the L-sit dips.

[sammiejune29]

- Sprinting was rained out, so I opted to do 5 sets of skaters

 

Glad I'm not the only one whose workout's were rained out.

 

Much of what what going on in my head diet-wise has passed.  I'm back into the weight easily melting away mode for now.

 

Nice HeSPU vid!!

  

And I'm glad your weight is back to melting. I'm starting to struggle a bit with feeling hungry all the time. I may need a refeed. I don't really know. But its hard to be okay with eating more for a few days or even a week when I still have so much progress that I want to make. I'm trying to convince myself that it will help me in the long run, but its hard.

[Church]

That's epic progress bro!

And thanks for all the info earlier

[Georges]

 

Much of what what going on in my head diet-wise has passed.  I'm back into the weight easily melting away mode for now.

 

 

Good to hear it!  I did want to add that it is really encouraging, as a beginner, to find out that the games my brain plays with me as I'm losing weight are

a) not proof of failure (they happen to successful people, too!)

based in physiology (not just a sign or precursor to unhealthy thought patterns)

c) a sign of a normal metabolism

d) not insurmountable.

 

That warfare analogy (of the body fighting starvation) explains a lot, and knowing what's going on is really key, as I work on my shift from 'emotionally reacting to results' to 'viewing results as feedback to be used in strategical planning.'  Right now, looking at the examples of escalation (and recognizing some of them from the past) is helping me reconcile with the idea that it's probably best for me to lose weight more conservatively (half pound/week, instead of pound/week) if I want to function as a normal human being.

[Vector]

Nice push ups, and good to hear the mind has settled down.

[empeg9000]

Awesome video and great strength on the HSPU. Nice work overall Waldo. As always you're an inspiration.

[aj_rock]

For the HSPU, d'you think you can take a video from the side? I just recently did a project for school examining hand stand form, and I think the reason for your flared elbows would be clearer from the side view.

[Waldo]

For the HSPU, d'you think you can take a video from the side? I just recently did a project for school examining hand stand form, and I think the reason for your flared elbows would be clearer from the side view.

I'm pretty sure I know why its occurring.

1) My hands are wide. I use both a wide and shoulder width hand set up, though I've been using wide lately as I think it targets the deltoids more directly, the narrower the grip the more tricep and pec involvement there is. Given the dips I had on deck, I'm not too keen on frying my triceps (my chest OTOH can just go and go and go).

With a wide setup the angle of the upper arm in the shoulder tends toward flared elbows. A mobility problem. Wide pullups have the same issue.

2) I'm going back to the wall, which means an arched back unless I had excellent shoulder mobility, which I don't have. Being back to the wall I cannot open my shoulders up to the more than 180 degrees needed to straighten out into a straight handstand. I prefer back to the wall for handstand pushups since it is much, much, much easier to bail when I fail, something that happens occasionally.

Pushing with an arched back tends toward elbow flare, you can't really retract the scapulas when arched, which is needed to reduce the flare.

Like I said though, the elbows are wider than I'd like but its not too bad. Not the 45 degrees I see as ideal, but also certainly not the 90 degrees that is really bad for the shoulders/elbows.

[Church]

I prefer back to the wall for handstand pushups since it is much, much, much easier to bail when I fail, something that happens occasionally.

Look at Waldo pretending to have human failings like us mere mortals

[Wolverine]

Congrats on the 60 lb.!  Your doorframe still hanging in there?

[Waldo]

Congrats on the 60 lb.!  Your doorframe still hanging in there?

 

A new number for the false grip pulls, but not a new number overall on the doorframe.

 

I can't remember off the top of my head how high I've gone with weighted chins, I wanna say +75, but I'm not quite sure.

 

I was tempted to go to +100 on the weighted chins last night, just to do one single rep.  Just so I can say that I've done a +0.5x BW Chin.  Figured it was probably a better idea to wait until the next time I cycle through weighted chins, no need to push the load that high, even though I'm confident I can do it.

[Waldo]

Workout Lawg - 5/8

Run 2.6 miles in 23:40.53

 

- The downward track of my times continues.  Each week its been going down about 25 seconds.   It the trend continues, in 2 weeks I'll be flirting with my PR on this run.

 

Scale and tape are moving strong.  Just checked the tape for a looksee, could actually be down 1/4" already this week.  Today was both a light day (on zee scale) and a firm day (in the belly).  Odd, usually firm days are heavy days, soft days are light days.  Yesterday was definitely a soft day.