Orcwarrior's first challenge

[orcwarrior]

Starting out my very first challenge - been lurking for about a month and now taking the plunge.  Have done different things to try to lose weight and maintain fitness in the past without lasting success.  sometimes make short-term progress but don't maintain consistent life change.

 

Currently 5'11" and 308 pounds.  Have exercised relatively consistently last few years, cardio several times weekly, but don't outrun my fork.

 

Initial goals:

 

Keep a food-eaten and calorie log - I've found just writing down what I eat makes me more conscious and deliberate about what I eat. +2 Wis +2 Con  A=daily, B=6/7 days/wk, C=5/7 days/wk, D=4 days/wk, F=3 or less

 

Workout out 3x a week, begin to incorporate Beginner's Bodyweight Workout into my cardio - do a cardio warmup, do as much of BBW as I can, and then finish up 25-30 min workout with cardio.  I use an eliptical for cardio. +2 Str  +3 Sta  A=100% BBW 3x/wk by end, B=90% BBW 3x/wk by end, C=80% 3x/wk by end, etc.

 

No late-night binges - emotional eating when down has always been my kryptonite. +3 Con  A= 6.5 days/wk, B= 6 days/wk, C= 5.5 days/wk, D=5 days/wk, F is less than that

 

Life goal:  Stay caught up at work so I don't feel bogged down so much.  I have 5-6 reports each week due within a certain time frame, and my specific goal is to keep myself to two unfinished reports or less at the end of each week.  Perspective:  right now I have eight outstanding. +3 Wis  A=6/6 wks, B=5/6 wks, C=4/6 wks, D=3/6 wks

 

I am deliberately not setting a weight-loss goal, as if I do the above I'll make progress on that.  My goals above are about changing habits and behavior, and if I make lasting changes in those my weight should naturally come down.  After all, it's POOR habits and behavior have naturally led to my current inspiring shape.  :-)

[Caution]

As they say, What gets measured, gets managed. Welcome aboard, and good luck!

[gomezkun]

Welcome to the group!

 

It seems like you have a solid foundation already set in motion. The folks here are awesome and supportive.

Also, great choice going with us Warriors

[orcwarrior]

Thanks for the encouragement.  It feels good to be on board!

[gomezkun]

Encouragement helps light a fire inside you.

Motivation keeps you moving.

Warriors lift.

 

Keep at it - looking forward to seeing the progress!

[chairohkey]

Seems like you're in the right frame of mind, all that's left is to follow through.

[orcwarrior]

Too true, frame of mind is hugely important.  Keeping focused, keeping the thoughts positive, staying on track one day at a time.  I can't do long-term, too overwhelming.  Today I can handle.

 

Doing really well so far.  Cardio last three days, slowing working BBW into workout.  Had started enthusiastically about a month ago, pulled a quad muscle through building too quickly with squats and lunges.  The leverage puts a mean amount of force on your quads with lunges when your bodyweight is over 300.  So starting slower this time now that I've recovered.

 

Logging food faithfully last three days.  All meat and veggies and healthy stuff, no processed foods.

2000 calories

1500 calories

1500 calories so far today, still have room for a healthy snack later.

 

No binges - giant gold stars into my food log notebook.

 

KICKED BUTT TODAY at work!!!  Realized I was actually eight reports down, and got two more today.  Fridays I often feel tired and leave early - I work for myself so I can do that - but it's an ugly temptation because I often put off the work until the next week and get behind. Today I stayed plugged in until almost 6 pm, cranked out EIGHT REPORTS today!!!  This brought me down to my goal of only two left not complete (one's half done, will easily finish Monday). FELT GOOD!!!!

 

Thanks for all the encouragement.  You guys are awesome!

[Caution]

Awesome job man! Eating clean can make all the difference in energy. Keep it up!

[mrrichpearson]

Nice work so far, work is the one thing that messes whit my eating and causes the binges so its great you've got it sorted out!

 

Keep us up to date with how it is going and good luck 

[orcwarrior]

_{Thanks, mrrichpearson,}

 

_{"Sorted out" is a little premature, although I deeply appreciate the encouragement and I am definitely working on it and making progress. I did well through the weekend, working out as planned one day and surfing through some food challenges. Weekends are often tougher due to the lack of structure and easier availabliliity of unhealthy food - I pack healthy stuff to work and I can't get anything else - forced success. :-)}

 

_{This weekend had emotional and schedule mayhem - my elderly mom just entered a nursing home and this weekend three of my four sisters and I worked to (Saturday) pack up her hoarding-level messy apartment, and (Sunday) move it into a storage unit for the near future. Had some food challenges as I hadn't planned or packed, but did well. NO PIZZA despite it being ordered in on Saturday, had only a few wings and a chicken sandwich (best I could find on the pizza delivery menu - still pretty crappy - breaded meat, white bread, threw much of it away). On Sunday I did very well until had a down-time with bagged snacks in the evening which probably qualified as a small binge, but mild relative to my history. Still, for the weekend....Saturday - Good am workout, still mostly cardio}

 

_{2000 calories, some processed food due to poor planning}

 

 

_{Sunday - no formal workout, but moved for four hours (informal workout )}

_{2300 calories even with the snacks - and my goal is somewhere between 1700-2300 daily, so not horrible)}

 

 

_{Overall, I'd give the weekend a B to B plus grade. I'll take it. Still soldiering on. H}

 

 

_{Had a good workout this am although I hit a new, unexpected twist in myself. My wife came down to the basement to workout with me, and I was self-conscious to break off from cardio to do as much of the BBW as I can before returning to cardio to finish up. She hasn't seen me do this before, and I hadn't realized how self-conscious I was about me huffing and puffing my way through the first cycle to cycle and a half of the BBW before climbing back on my elliptical. Soft spot in my approach - I have to talk with her about this, and I know she'll reassure me. Long explanation here I don't have time to type, but part of my dysfunctional mental game has been denial and not risking activities where my weight would make me look silly. I have to tackle this head on. Vive' la Rebellion!!!}

[gomezkun]

Excellent work. You are making good headway with eating as well.

 

The food is a bit of a challenge for me as well, but I find myself thinking about the commitment during this challenge and the calories that come from it (not really worthwhile.) However, when hunger strikes and food is there - it can get the better of us all.

Keep fighting!! =D

 

I'm sure the wife will understand - what better motivator do you need? =D

[orcwarrior]

Going strong, staying in 1600-2000 calorie range last few days. All paleo. Feeling good about that. 

 

Good workout yesterday.  Cycled through BBW several times, adapting and doing partial as I'm working toward full BBW by end of challenge. Progressing faster than expected. Pleased with my progress to date. Thanks for support!

[Caution]

Nice job so far! Are you using MFP or something to track the calories? Also great job on the paleo, I love cheese and beer way too much to do paleo. 

[gomezkun]

Great work. Keep doing work my friend!!

 

Going strong, staying in 1600-2000 calorie range last few days. All paleo. Feeling good about that. 

 

Good workout yesterday.  Cycled through BBW several times, adapting and doing partial as I'm working toward full BBW by end of challenge. Progressing faster than expected. Pleased with my progress to date. Thanks for support!

 

Very nice! Keep at it!

 

Nice job so far! Are you using MFP or something to track the calories? Also great job on the paleo, I love cheese and beer way too much to do paleo. 

 

Don't have to go 100% - every little bit counts correct?!

[orcwarrior]

Thanks for comments and encouragement - you guys are awesome.  I don't use MFP as I'm a dinosaur, still have a flip phone.    I just read packages, calculate, google some foods, and remember - currently I tend to eat the same kinds of things for breakfast and lunch over and over during the week, makes it pretty easy.

 

I went back and incorporated role-playing rewards into my goals.  Just for fun!  and motivation!

 

2-Week update on goals

 

Food/calorie log - doing every day - "A" so far - misplaced my notebook for 2 days and kept a running log on notecards until I found it again.  Has helped me to stay under 2300 every day except one where I hit about 2500-2600.  Overall, not bad.  Have lost 10 lbs first two weeks, ironically most during first week.  Slowed second week despite good eating and workouts.  Hopefully have lost fat while building muscle - I didn't take measurements, but my belt's pulling about an inch tighter than it was. 

 

Workout - having been incorporating BBW more and more into my workout. I've been doing it 3x/wk, and ramping it up.  Hardest part is the pushups as the combination of aging, loss of muscle tone, and increased weight have made those most challenging.  Do full pushups as far as I can and then do pushups from the knee to finish out the round of 10 on each cycle.  Have improved from 5, 3, 0 full pushups for the three cycles on first day during first week to 9, 7, 6 as of this morning.  Well on my way toward an "A" finish on this goal.

 

No binges - had one binge, was small, have resisted temptation on several other low days.  That gives me 6.5 days/wk so far, on track for "A" grade on this.  Am particularly pleased with this as it's been such a weak point of mine.

 

Reports at work - did awesome last week in surge to reach goal by end of week, and made further progress this week - had zero left undone on Friday.  Again, feel very good about this one.

 

So far I'm pleased with my progress on challenge.  Struggle with some embarassment that I've let myself get so far out of shape in the first place, but focusing on "doesn't matter where I am but where I'm going."  Vive la Rebellion!!! 

 

Thanks for the support!

[weirdquark]

Nice work so far!

 

When you make diet changes there's usually a 'whoosh' of water weight going away at the beginning, so it does come off faster at first and then slow down because of that. So don't be discouraged, you're still moving in the right direction!

[gomezkun]

Awesome work amigo! Keep doing what you are doing! Remember - one bad day is NOT going to mess up the rest of the week. Portion Control > Binge. But hey, it happens to the best of us.

 

As far as tracking, nothing wrong with old school phones. HOWEVER, did you know that MFP is also available online? You can always transfer your calories from the notepad or if you have free time, just log on and input the data. With all the charts and tracking methods, you can get a quick idea of where you need to focus on. (I love pictures - the pie graph illustrating the % of Protein, Cabs, Fats is awesome!!)

 

Third week has already started. We are HALF way there! Keep at it Soldier

[Caution]

I mostly use the MFP online app, the phone is only when I'm eating something I didn't plan on while I was out. Great progress so far! As WQ said, the first 5-6 lbs can be a woosh of water weight, especially when on paleo. Keep it up!

[orcwarrior]

Thanks for the encouragement and ideas!  I've been telling myself that good diet plus workouts always equal weight loss, so I'm not discouraged.  And sure enough, in the last couple days I've seen progress on the scales again.  But I've lost weight before, but not maintained.  My major focus this time is on my goals - eating well, not eating emotionally, steady workouts with increasing strength training so I can work my way to warrior-type lifting. 

 

Thanks for the info on MFP.  I may check out the MFP online.  I have to be careful, though.  When I tackle new things, I have to be careful about getting too elaborate and complicated in my over-enthusiasm.  When I start making too many changes, at once, I tend to crash and burn.  That's derailed some of my past fitness efforts.  But I DO like the idea of having more info about what my diet really looks like to help make better decisions.  And Caution, I've noticed on your thread that your protein intake is amazing for the calories you consume - you eat straight chicken breasts or something?     Maybe I'll put the MFP online on my tentative list of things to add in for a second challenge.  Right now I want to maintain, take it one day at a time, and keep on keeping on.

 

Thanks for the support, guys!  You're great!

[gomezkun]

It's a pretty nifty tool for sure.

I don't necessarily like to track every little thing I eat but hey, once it gets to the point where I can just go 80% paleo on a daily basis, then I might drop back a few. Primary focus is to get in the habit of eating better with the limited selections out here. Thanks to a few care packages from family/friends back home that contained Tuna and other various nuts. Also, Steve's Paleokits are AMAZING for replacing meals.

 

My intake is varied. There is an automatic 48g that comes from the Protein shake I take after working out. For the rest of it, I get Chicken Breast when I can, or other meats/fish that's available at the time. I HAVE been trying to run over to the Chow Hall and get 2x Takeout boxes LOADED with salads. Usually keeps me filled up and not desiring the greasy/fried foods.

(Must admit- today's protein choices were horrid. However, canned chicken breast > deep fried chicken nuggets/tenders)

[Caution]

 Caution, I've noticed on your thread that your protein intake is amazing for the calories you consume - you eat straight chicken breasts or something?     Maybe I'll put the MFP online on my tentative list of things to add in for a second challenge.  Right now I want to maintain, take it one day at a time, and keep on keeping on.

 

Thanks for the support, guys!  You're great!

 

I eat pretty close to the same thing every day, dinners vary depending on what is on sale at the grocery store and how sick the wife gets of grilled chicken .  Morning is a few eggs, Lunch is a 6 oz chicken wrap with spinach, carrots and mustard, dinner is generally a 8-12 oz of some sort of meat, with a vegetable and sometimes sweet potato home fries. After I track that I see how short I am on protein and finish it off with a protein shake with a scoop or two depending on how short I was. 

[orcwarrior]

Thanks for the info, guys.  I appreciate it.  Have been wondering about using protein drinks/shakes/supplements, have read pros and cons.  If you don't mind my asking, what kind/brand do you use, and why that one?  Thanks!

 

One more step today - did full BBW, including 10 - 10 - 10 pushups doing full pushups through all three cycles.  Feeling good!  Baby steps, but going in the right direction! 

[Caution]

Thanks for the info, guys.  I appreciate it.  Have been wondering about using protein drinks/shakes/supplements, have read pros and cons.  If you don't mind my asking, what kind/brand do you use, and why that one?  Thanks!

 

One more step today - did full BBW, including 10 - 10 - 10 pushups doing full pushups through all three cycles.  Feeling good!  Baby steps, but going in the right direction! 

I use pure protein because, well, it is cheap(I'm cheap) and my local grocery store sells it. It isn't paleo, I think Seth and Spezzy use a paleo friendly one, but it is more expensive. Steve had an article on his choice of protein powder. Under the nutrition section I think people have make your own.

 

To be honest though, you don't really need it. I like to use it because I generally don't eat enough and I use it to up my protein and calories for the day when I'm following IIFYM. 

 

Most supplements are just a waste of money in my opinion, but YMMV. 

[ThunderSnail]

Hey, just wanted to say nice job and to keep up the good work!  Thanks for asking some of those questions, I'm learning a thing or two from your curiosity

[orcwarrior]

Caution, thanks for the info. Helpful to know. Aerandir9, thanks for jumping in - we can learn this stuff together. Feel free to take advantage of my curiosity. It's one of my most abundant qualities. Now if I can just strengthen my self-discipline to the same level, this fitness thing will be a piece of cake.