Waldo Challenge 9.0

[Waldo]

Not just that, but if you push those exercises too hard and your body starts bonking on you, THAT is the point that the body starts metabolizing protein at a significant rate. Your body will literally start starving for sugar. It's one of the main reasons that you commonly hear trainers say to ingest carbs:protein in 2:1 after a workout. The carb intake is extremely protein sparing (aka prevent protein metabolism).

I don't know about most people, but I know about where my body will bonk at my cutting carb intake (probably not going to happen when bulking) and it isn't very high ('bout 70-80 minutes in I'll start to notably decline, at 90 minutes i'm well into lol no territory). I still have no concept of how the hell people low carb and do crossfit. The diet they recommend (unless you are a sweet potato aholic) just doesn't jive with the exercise at all.

 

Re: grains. If you aren't gluten intolerant or something similar, grains are not gonna kill you. It's really as simple as that. They aren't the nutrient wasteland that a lot of people think anymore as well (most breads and pastas are enriched nowadays), and a lot of the haters really seem to grasp for straws in their arguments.

Well the haters get around that particular straw man by arguing that enriched nutrients aren't bioavailable. Or something along those lines. Enriching just implies synthetic and unnatural, and that line of thinking sells well at the moment.

I think of breakfast cereal as a real defining product. It is a near pop tarts level strawman for the anti-processing crowd, the anti-carb crowd sees an enemy product that is near pure carbs, the anti-sugar crowd sees it as one of societies great evils, and of course the anti-gluten crowd has it near the top of the enemy list. Yet it has always traditionally seen as a fairly healthy product, at least some breakfast cereal, and cereal embraced the whole grain movement from the get go.

Of course cereal really is little more than a tasty crunchy multivitiman with some carbs that acts as a milk enhancer. The degree of carbs varying from brand to brand. But its real hard to hate on stuff like Cheerios or Special K. And Special K Protein....that stuff is the shit (10g protein/120 cal). 

[obax]

I have a quick question for you, to do with my calorie counting goal. By default, MFP sets my daily percentages for carb/fat/protein intake as 55/30/15, respectively (which works out to 263g/64g/72g). In my haphazard use in the past, and already during this challenge, I find myself going over on protein quite easily, and usually under on fat. I was wondering what your thoughts were about that particular breakdown (for reference, I'm 32, 5'5"-ish, female, 172 lb, if any of that matters).

 

Also, if people have questions for you, do you prefer them to just post here, or to send you a message? I was wary of clogging up your thread with questions unrelated to your challenge...

[Waldo]

No worries, might as well clog up the thread. I'm sure you're not the only one with the question. You can't really have too much discussion in a thread.

Its pretty standard to change the default MFP settings to 40:30:30 C:F:P (if you ever ask about macro settings on the MFP forums, 9/10 of informed people will tell you to do that).

Protein is about like sex, more is almost always a good thing and you can't have too much of it unless you take it to absolutely silly proportions.

Essential fat (the amount you need each day) is quite low; unless you are specifically eating an extremely low fat diet (or crash dieting), getting your daily amount of essential fat is not something you need to worry about.

I have mine set to 40:30:30, but don't really bother to look at it. Instead I aim to eat 200g protein per day (about 1 g/lb LBM + 10%) and try to get within 100 cal of my daily calorie goal.

[TeaKwonDo]

But, if you don't have a problem, then why try to fix it? If you're reaching your goals on a diet of 100% Wonderbread, and you're healthy, then I don't think you should change things just because someone tells you it's bad.

 

THIS.

 

No matter how much people may talk and prescribe advice, the internet will never know your body better than you do. It can only deliver others' experiences with their own bodies and what they learned from that. It's up to you whether you want to change your own habits based on someone else's results.

[aj_rock]

Of course cereal really is little more than a tasty crunchy multivitiman with some carbs that acts as a milk enhancer. The degree of carbs varying from brand to brand. But its real hard to hate on stuff like Cheerios or Special K. And Special K Protein....that stuff is the shit (10g protein/120 cal). 

 

... this... this exists? I would buy the shit outta that.

 

*checks online*

 

WADDAYA MEAN NOT AVAILABLE IN CANADA. 

[Wolverine]

I wonder if Wolverine is starting to get lean enough for this effect to start fading.

 

THREAD DERAIL.

 

Yes.  Still happens, but yes.  Body is much more consistent than it once was.  Ask me again in 1-2%.

[catspaw]

WADDAYA MEAN NOT AVAILABLE IN CANADA.

 

You still have Kashi cereal though.  I used to eat the shit out of Kashi.

 

Pro-tip (shhhh): make protein "rice krispie" bars out of 1.25 cups of kashi, 9 marshmallows melted and a scoop of vanilla or chocolate protein powder.  Put into a pan place into fridge for 10-15 mins.  They're carbaproteinylicious.

[Wolverine]

 

You still have Kashi cereal though.  I used to eat the shit out of Kashi.

 

Pro-tip (shhhh): make protein "rice krispie" bars out of 1.25 cups of kashi, 9 marshmallows melted and a scoop of vanilla or chocolate protein powder.  Put into a pan place into fridge for 10-15 mins.  They're carbaproteinylicious.

 

OH. MY. GOD.

 

I cannot wait for my bulk...

[aj_rock]

It's still nowhere near the protein content of the SKP Not gonna lie, I do love protein powder recipes tho!

[catspaw]

It's still nowhere near the protein content of the SKP Not gonna lie, I do love protein powder recipes tho!

 

Kashi GoLean 3/4 cup: 8g protein

Special K Protein 3/4 cup: 10g protein

 

That's not baaad.

[Waldo]

... this... this exists? I would buy the shit outta that.

 

*checks online*

 

WADDAYA MEAN NOT AVAILABLE IN CANADA.

Not only does it exist, but it isn't bland and tasteless either. I love the stuff and would eat it even if it didn't have such high protein per calorie.

Its near the magic 1g/10 cal line.

Its ridiculously filling too. Normally cereal isn't filling at all. Special K Protein very much is.

[Church]

How do you get MFP to keep your levels set how you want them? I've set mine to 40/30/30 multiple times, but before too long it's all gone back to whatever the app/site wants. It's frustrating.

[aj_rock]

Kashi GoLean 3/4 cup: 8g protein

Special K Protein 3/4 cup: 10g protein

 

That's not baaad.

 

o_O how did I miss that one? Now I have a cereal I can eat besides cornflakes...

 

Not only does it exist, but it isn't bland and tasteless either. I love the stuff and would eat it even if it didn't have such high protein per calorie.

Its near the magic 1g/10 cal line.

Its ridiculously filling too. Normally cereal isn't filling at all. Special K Protein very much is.

 

As per above, anytime I have cereal its usually cornflakes and skim lactose-free milk. Natrel milk somehow has higher protein content, and I'm ALWAYS feeling ridiculously full after a bowl...

 

No longer though. Must. Find. Kashi. golean to be specific.

 

Although after checking their site, looks like the canadian version is still higher calorie than the US version... grumblegrumble

 

How do you get MFP to keep your levels set how you want them? I've set mine to 40/30/30 multiple times, but before too long it's all gone back to whatever the app/site wants. It's frustrating.

It changes things on you? Remember that you have to manually set %age levels every time you change calorie goals.

[Balmung the Tyro]

All I can say is....DANG THIS THREAD IS POPULAR! I don't look at it for like a day, and there's like 4 more pages of stuff I have to read to catch up! (Note: I view this as a good thing!). On a more relevent topic, I hadn't ever heard of Kashi cereal, but if I can make protein-rich Rice Krispy Treats, I think my world may get turned upside down. And my room mate will be extatic, as he loves junk food, and is trying to bulk up. It's a win-win!

[Church]

It doesn't seem to like my 40/30/30. So I just shoot for 170g of protein and take whatever I can get of the other two. Lol. Not a good strategy, but it's been working reasonably well so far. It's time to take a more in depth look at it soon though.

[Waldo]

Took a video of ring dips with my new phone.  Curious to see what my form looked like.  Better than I thought.  How do they look to y'all?

http://youtu.be/VbBF069oocE

 

Workout Log - 4/16

Upper Body Dynamic

 

Le Warmup:

Run 1/4 mile @ 6.0 mph

Doorframe Pullup - 1, 0.5 reps

Fingertip L-Sit - 5 sec

Hollow Hold - 30 sec

Reverse Plank - 30 sec

Planche Lean - 30 sec

Superman Hold - 30 sec

Wall Handstand - 45 sec

Parallette L-Sit - 30 sec

German Hang - 30 sec

Floor Straddle Hold - 30 sec

Fingertip Floor Dips - 10 reps

Wrist Pushups - 10 reps

Dorsal Pushups - 10 reps

1st Knuckle Pushups - 10 reps

Fingertip Dead Hang - 6 sec

DB Wrist Extensions (35lb) - 10/10, 10/10 reps

Wall Slides - 10 reps

Pronated Band Dislocates - 5 reps

Reverse Supinated Band Dislocates - 5 reps

1st Knuckle Dead Hang - 20 sec

 

Handstand Pushup - 8x+, 5x+, 8y+ reps

 

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

False Grip Pullup (+20) - 5x++ (explosive) reps

False Grip Pullup (+40) - 5x+, 5x+, 4x+ reps

 

RTO Ring Support - 15e++ sec

Ring Dip - 7x+, 7x+ reps

L-Sit Ring Dip - 5x+ reps

Ring L-Sit Muscle-Up Negative - 1x-, 1x- reps

 

Run 1/4 mile @ 6.0 mph

 

 

- The parts in blue will be henceforth known as "Standard warmup, mobility, and cooldown" so that I don't have to write it all out again. 

 

 

- Looks like I'm going to have to build the handstand pushups back up.  Was hoping I'd rebound back to the double digits after my triceps recovered from the GTG work.  Guess not.

 

- Was a little weak today on the pulls.  Didn't want to push too hard though.

 

- Did some experimenting on the rings, first doing rings in an L-sit, mostly to shift my center of gravity so I can get behind them a la a bar dip.  A little harder, I dig it.  Then I did some muscle up negatives.

 

- Given my space restrictions, muscle up negatives were done in an L-sit, start at the top, go down through the transition, and sit on my butt.  Fell through just a little bit but regained control.  I can work with them for sure.  Bar muscle up negatives are a pointless waste of time, but on the rings they seem pretty worthwhile.  I can get my forearms parallel and torso upright before falling just a little shifting my elbows under the rings.  Seems like I can find some progress here, who knows maybe I'll work up to L-sit ring dips with a partial pullup rom, right up off the floor.

[sammiejune29]

 Thanks.

Its not a big deal though. Had to learn to live with it. I've had an achy left knee since before I even started to lose weight more than 18 months ago. But I do have a good idea why it gets sore, and I always hope the the more I learn about it the closer I come to getting rid of it. I've pretty much figured out that the tendons are sore from tight quad muscles, and know which muscle to loosen up depending on which tendon is sore.

Yesterday though I got the tight muscles without the sore tendons, which is a step forward, even if only temporary.

 

I definitely feel like knowing your body is most of the battle. Over the past few years, I've found I can deal so much better with a problem once I know what the problem is. I hate the not knowing feeling.

 

The other part of the battle is accepting and learning to live with these things. I know my back will never be perfect (had surgery last summer for a herniated disk) but I accept it and deal with it and embrace life So I'm glad we both are doing well 

 

 

Workout Log - 4/16

Upper Body Dynamic

 

Great workout! And nice video. I'm impressed (though I will admit I can't give you any advice on your form, lol) I'm curious, how long did that workout take including warming up, mobility and cooling down?

[obax]

Protein is about like sex, more is almost always a good thing and you can't have too much of it unless you take it to absolutely silly proportions.

 

 

This made me lol! Also, 'tis good to know. ALSO, my mind, being permanently in the gutter, can't stop imagining what amount of sex one would need to have to take it to dangerously silly proportions..... I will probably giggle like the immature child that I am every time I look at a chicken breast now...

 

And thanks for the info! I wasn't really concerned about going over/under on the specifics, but I was curious, and now I know. Knowing is, after all, half the battle...

[Waldo]

I definitely feel like knowing your body is most of the battle. Over the past few years, I've found I can deal so much better with a problem once I know what the problem is. I hate the not knowing feeling.

 

The other part of the battle is accepting and learning to live with these things. I know my back will never be perfect (had surgery last summer for a herniated disk) but I accept it and deal with it and embrace life So I'm glad we both are doing well 

 

 

 

Great workout! And nice video. I'm impressed (though I will admit I can't give you any advice on your form, lol) I'm curious, how long did that workout take including warming up, mobility and cooling down?

 

Thanks.

 

Well the treadmill time is about 3 minutes each at the start and end.  The rest of the stuff in blue took me 21 minutes, though I was going faster, usually I'm a bit more lollygaggy and it tends to take 25 minutes.

 

The meat of the workout, the hard part in black, took about 45 minutes. 

[Waldo]

Guess I've forgotten to update, but

I've been working pretty good on moving the toe. I found a good repeatable time slot for it (wife and I watch Jeopardy during dinner, I spend the time after I'm done eating, before its over, working on moving my toe). Also did a little research on it and found 2 new "exercises" to do, holding the other 4 toes and trying to wiggle them all, to feel what independent movement feels like, and moving all toes in a waver like pattern. I figured out that putting my foot flat on the floor helps.

Have stuck to my work on my website daily goal, though yesterday I barely did anything. However I don't really count time just thinking about it, and I do brainstorm duing my lunch walks, keeping some notes on my phone for ideas.

[empeg9000]

Sweet vid of the dips Waldo. They look great to me! Awesome workout. 

[KB Girl]

Your comments in other people's thread made me curious about your own challenge, and I'm glad I looked it up! Very interesting comments and pictures.... Also it's seriously nice to see someone a few levels ahead. So this is my "signing up" post

 

The toe challenge is interesting. I've always been able to move it independently, we used to play games when we were kids= picking up pencils with your toes etc. Curious to see an after video. Good luck!

[Waldo]

Damn, page 3 already.

Did my usual Wednesday run (2.6 miles) last night. Slow (27 min). Sprinting DOMS was a major factor.

Got in some real quality website work. Didn't do much work trying to get the toe to move, but was a little mindful of it when running.

I thought the tide was turning yesterday AM on the weight front, but the night ended in a bummer fashion, 202.8. I should be in the 205's. Did a quick waist spot check this am, 30.0 cheated at the belly button, 32.9 at full flex at the skinny part, both of which line up exactly with where I was mid-Feb when I was in the 203 area. Weight was up a little this am. Still holding out hope that I'm going to have a weight rebound, right now it seems like the last half of my bulk was a failure, even though muscle measurements don't show it. If I lose according to my planned schedule, my waist should be in the same area I was when starting this past bulk by next weekend and I should be my leanest yet by the time May rolls around, breaking into the sub 10% area by the end of the challenge.

[TeaKwonDo]

Holy hell. <10% BF? If that's what you call a failed bulk, I'm terrified what you'd call a successful one.

[Wolverine]

Took a video of ring dips with my new phone.  Curious to see what my form looked like.  Better than I thought.  How do they look to y'all?

http://youtu.be/VbBF069oocE

 

It's a little hard to tell... are your shoulders lowering below your elbows?  It also looks like you're pitching your torso too far forward so that your hips aren't dropping straight down or traveling far enough to get full ROM.  My $0.02.