MoC Stays the Course & Shows Knees Who is Boss

[MasterOfCows]

Dear Reader,

If you've been following along, I've made some progress.  I want to keep doing that.  And keep on encouraging others like they've encouraged me.  I'm going to lift some stuff and (not) eat & drink some stuff and it'll be fun times for everyone!

 

I also tore my meniscus, playing basketball, which is total balls (ha!).  No surgery likely in the cards for me, I still don't officially know my ultrasound results, but I had my first physio appointment yesterday.

The good: ligaments (including previously partially torn acl) are all stable and awesome

The bad: brutally tight hips and quads, likely weak glutes and pitifully weak abductors.  Now if you remember, Dear Reader (don't worry if you don't, because I'm going to tell you right now), I previously suspected weak glutes and weak adductors, so only partially right.  And I didn't think my quads were that tight.  I'm also getting some clicking/catching which is sometimes randomly painful, but physio thinks that will stop once the inflammation goes away completely.
The other good: Because I referred The Buddy to my physio, I get a free foam roller!  Take that quads!

And more good: I'm allowed to do everything I've been doing gym wise (except basketball and likely hiking) as long as it doesn't cause pain.  So workouts will continue with more lower body focus built back in.  I'm going to be starting with mostly BW on lower body stuff and build back up as I feel able/am given the OK.  And she's going to help me fix my brutal hip flexibility, so I might be able to squat better too!

 

Dear Reader, my 4th challenge is very similar to my last one - no need to fix what isn't broken!

1.  It's all about diet (still) 

Calorie range of 1400-1500 for this challenge (same).  I managed to increase protein consumption by about 10 g on average last challenge, so let's keep pushing that and aim for 100 g again.  I'm going to be travelling for work quite a bit at the beginning-middle of June so I'm just going to have to track the best I can, as I won't have complete control over what I'm eating.

I'm also going to take weight/measurements at the half way point of the challenge and see if things need adjusting.

 

I bought this super cute spandex-y shirt at Costco that would be great for hiking/outside things, and even though I usually fit larges from Costco - I feel like it is too small for me to wear in public comfortably.  I'm close to fitting into it, I think.  I want to fit into it, it's super cute.  A+ if at the end of the challenge I feel like I could wear it in public without being embarrassed by my tummy chub.  I might even post a picture.

Calorie range 1400-1500 avg/week = A

For every 100 cals avg/week over 1500, lose a letter grade.  

Pts: Wis +1, Con +2

 

2.  Get back on the wagon (still)

I love my booze (seriously, you'll take it from me completely when I'm dead).  These calories are included in the 14-1500 calorie range above, not on top.  I managed right around 2000 cals/week last challenge, so let's get those extra 500 off.  I'm going to really limit drinking during the week to help accomplish this, and NO BEER.

No more than 1500 cals/week from alcohol = A

Every 100 cals over/week will be a lost letter grade.

1600-1699 = B, 1700-1799 = C, 1800-1899 = D, 2000 and over = F.

Pts: Wis +1, Con +2

 

 

3.  Hey knees!  I'm the boss, not the other way around.

The road to recovery lies in actually doing the things that help you recover.  

Follow physio advice to the letter!  Some days are stretching, some days are exercises, some days are appointments.  Again, this may be tricky with all the travel, but the only way I'm going to play bball again is if my knees can take it, and I love playing ball more than I love most anything else, up to and some days including The Buddy.
Seriously, to the f'n letter.  Miss a day of anything = Fail.

Str +3, Dex + 2

 

4.  Quit Smoking
Blah, blah, blah - smoking's bad for you, yadda, yadda, yadda.  I've been wanting to quit for awhile, but I really haven't tried hard.  I was quit for 2 weeks before I started again when I hurt my knee.  This time's for real.

I have a plan that worked pretty well before I got all depressed and stopped caring, so stick to the plan!  I got this.

I will allow TWO missteps during the entirety of the challenge.  Buying a pack = fail, because I'll smoke them all.  And then buy more.

0 smokes = A++, 2 smokes = A, 3-5 smokes = B, 6-8 smokes = C, 9-11 smokes = D, Over 10 or buying a pack = F

CHA +4

 

 

Starting measurements (from end of last challenge):

Height: 5'9" 

Weight: 163.5 lbs 

Right calf: 13.5" 

Left calf: 13.75" 

Right thigh: 22" 

Left thigh: 21.75" 

Hips: 39" 

Stomach at belly button, relaxed: 34.75" 

Stomach at belly button, flexed/sucked: 34.5" 

Right bicep relaxed: 11.5" 
Right bicep flexed: 12.0" 

Left bicep relaxed: 11.25" 

Left bicep flexed: 12.25" 

 

And that, Dear Reader, is my next 6 week challenge.  Come along for the ride.  All types of inappropriateness (inappropriate is the new appropriate, you know) and shenanigans welcome.

[weirdquark]

Good luck with quitting smoking!

[Morrigainz]

Yeah! KICKING ASS!

 

now where did that cow gif go...

[gomezkun]

Hoorah for the determination on quitting smoking!!!

Many of my friends have made that accomplishment. Few continued in it, many fell back (then again, military world has that effect on you ^^

 

I know what it's like to be broken - not on your level. But if it sucked with such a minor thing that I went through, I can't imagine what it's like for ya.

At the end though, it's all about you getting back to 100%

Sounds like motivation enough

 

Keep at it tiger - do work!!

[Rob__]

 

4.  Quit Smoking

Blah, blah, blah - smoking's bad for you, yadda, yadda, yadda.  I've been wanting to quit for awhile, but I really haven't tried hard.  I was quit for 2 weeks before I started again when I hurt my knee.  This time's for real.

I have a plan that worked pretty well before I got all depressed and stopped caring, so stick to the plan!  I got this.

I will allow TWO missteps during the entirety of the challenge.  Buying a pack = fail, because I'll smoke them all.  And then buy more.

0 smokes = A++, 2 smokes = A, 3-5 smokes = B, 6-8 smokes = C, 9-11 smokes = D, Over 10 or buying a pack = F

CHA +4

 

You've totally got this.

[MasterOfCows]

12.5 hours so far.  I'm okay, but work day seems to be dragging on, probably combination of that and Friday.  Seriously, how is it only 10:30?
Rob - you got any tricks for me?  The first few days are usually pretty easy for me, but about the time I hit a week is when I cave.

If I knew how to post gif's I would.  Maybe when Laura stops by she can repost that cow gif.  It was amazing.

[PrincessHeather]

MoC, slay the smoke dragon!!!

[Rob__]

Distractions are super key. I quit the hard way and still hung out with my friends and family who smoked, while they were smoking, etc. I had to do a lot of sitting on my hands to be able to get through their smoke sessions. The secret to quitting smoking is to do whatever you have to do to not cave. Literally whatever you have to do. I've been out and gone home because I couldn't handle the smell of smoke on people anymore, etc. You just gotta remember that it gets easier the longer you can stick it out. Before you know it, you'll be like me, sitting 2 weeks away from a year and a half smoke free!

 

You know what your triggers are. Avoid them. Remember why you're quitting smoking and remind yourself when you're feeling like you might cave. It's not going to seem easy when you're doing it, but quitting smoking really is just as easy as not doing it. Looking back and thinking on all my hard days, they were hard because I made them hard. I thought about smoking. I thought about how I wasn't smoking. I thought about how much I wanted one and how much less stressed I'd be if I just had one. The faster you can short circuit that line of thinking when it starts, the easier you'll have it. Again, you've just gotta distract yourself and keep focused on the end game. Everything else will take care of itself.

 

Also, it helps if you have friends who'll say no even when you say yes.

[CourtnieMarie]

awesome goals. good luck! I am also cutting back smoking (notice I say cutting back and not quitting because damn it's so much fun). I am at 3/day and slowly cutting out my expected cig breaks. I know exactly what you mean by not buying pack and I'm rooting for you! GL

[Strawberry Squatcake]

I have a friend whose trigger is driving. I don't know how she ever quit, but she did (lots of try and fail). My uncle said he used to smoke a pack a day when he roofed houses. And one time he went to a job site and didn't take cigarettes and never had one again. He said, "The first year was rough,but after that you're like, "Why was it such a big deal?"" And I have friends who struggled to quit, even pregnant. So I've seen all ranges. For some it's easier than others. I really think there are addiction genes in us, and some of our genes grab on to different things harder. So be patient with yourself, like Rob said, know your triggers. If it's hard not to smoke socially with certain people, find a way to avoid them or at least be open with them - most smokers are very sensitive to the plight of quitting. If you struggle with smoking after four drinks, cut yourself off at three. 

 

Anyway, you know all of this. We're here when you're ready to go mad. 

 

Some suggestions are pens or something to hold in your hand. Gum, straws or toothpicks for your mouth. And a will of iron!  

[Melaynah]

My mom quit smoking cold turkey when she got pregnant with me, never had another.  She said it's the single hardest thing she's ever done (and I'm so grateful she did it!).  My brother has smoked a pack a day for over a decade.  Periodically, my mom says she'll smell it and think "God, that smells amazing.  It would taste freaking terrible, but I want one!".  That's over 35 years later!  

 

Good luck--I will totally be rooting for you on your quest!

[Chaze]

Great challenge! There is a lot of good news for such a bad injury, so I'm happy for you there. And congrats on trying to quit smoking. I really wish my mom would. She says she's going to stop every so often but even as she's saying it I can tell she won't. Not the case here; you totally sound ready and I can tell that you are going to do it.

[Morrigainz]

You've got this!

 

If you have more questions, you might ask Wicked Pixie. She's been smoke-free for a year now

[mikegetinfit]

You should indeed quit smoking, its not only bad but it makes you smell like ass. I hate when my colleagues that smoke come inside my office smelling like crap even the most expensive perfume turns out smelling like cheap perfume. So quit that shit!

[wildross]

Good luck with all of that.  Especially the smoking and working around the injury.

[katscratch]

As someone who's shared many a beach towel with you, first off I can say you don't smell like ass--you smell like awesome. Quite the turn-on, really. Secondly, ROCK THIS SHIT. There's really no other option, eh.  

[Rob__]

I have a friend whose trigger is driving. I don't know how she ever quit, but she did (lots of try and fail). My uncle said he used to smoke a pack a day when he roofed houses. And one time he went to a job site and didn't take cigarettes and never had one again. He said, "The first year was rough,but after that you're like, "Why was it such a big deal?"" And I have friends who struggled to quit, even pregnant. So I've seen all ranges. For some it's easier than others. I really think there are addiction genes in us, and some of our genes grab on to different things harder. So be patient with yourself, like Rob said, know your triggers. If it's hard not to smoke socially with certain people, find a way to avoid them or at least be open with them - most smokers are very sensitive to the plight of quitting. If you struggle with smoking after four drinks, cut yourself off at three. 

 

Anyway, you know all of this. We're here when you're ready to go mad. 

 

Some suggestions are pens or something to hold in your hand. Gum, straws or toothpicks for your mouth. And a will of iron!

 

After the first 3 months and the first 6 months, you get that feeling also. They're some pretty big milestone points. 

 

Smokers are very sensitive to the plight of quitting. The ones you want to be friends with, at any rate. Supportive friends make all the difference, since they'll generally be more aware of things like not blowing smoke towards you... standing upwind... ask if its bothering you and say you don't have to wait outside with them if it is...etc. The ones who are all "*blows smoke in your face* does this bother you? does this make you want a smooooke...doesn't it smell so goooood...." should be punched in the taint. I cut loose a couple "friends" like that after the last time I tried quitting smoking.

[katscratch]

Punched in the taint?!?!?!?! 

 

Aaahahahahaha

 

..Hey Rob, your inner angry 'murican is showing....also remind me never to piss you off...i prefer my taint in its natural unpunched state....

[MasterOfCows]

You guys are all so awesome.  Thanks so much!

I have a pretty good idea of triggers - boredom being a big one and "time out" to think out heavy stuff/work issues etc.  I use it as a break from other stuff.  And I lik(ed) it a lot.  Seriously.  I like(ed) everything about it (except the cancer thing)  That's not a justification.  It's why I think those vapes/disposable hookah type things are helping me so much.  It's everything I liked the most without the tobacco/nicotine.  I've already decided I'm not buying more gum once this pack is gone.

 

I have lots of updates, but no time for them.

-I hit some PR's during the week between challenges.  They were sweet.  I'll try to put them up on Thursday.  

Bad news: I'll only hit the gym once this week I think, but maybe hiking on Sunday if I'm cleared by physio.  Stupid work, so many out of town trips.  Next 2 weeks will be the same.  But I will fit in all my physio mandated stuff somehow, and maybe some BW stuff in my hotel room(s).

-Haven't smoked.  So that's like 4 (almost 5 days).  Today I am reaching the "I hate everything phase" and "Just one wouldn't be so bad"  Usually a week in is my worst time.

-Cals/protein were on track for Monday - no booze either

-Physio is physio.  Done all the stuff I'm supposed to every day since last Wednesday (which was my first appointment).  She thinks I'll be good to play again in August!  She looked at the ultrasound as well - nothing caught anyone's eye that would trigger a MRI referral, so that's good.  Also got a free foam roller for referring The Buddy when his ankle was bugging him.  Bad news: I'm back to BW squats holding onto something until we can figure out exactly what is causing the hips not to function the way they should.  Alignment more important than the other stuff.  It's partially why I'm not getting as much glute activation on my squats as I should be as well.

 

As someone who's shared many a beach towel with you, first off I can say you don't smell like ass--you smell like awesome. Quite the turn-on, really. Secondly, ROCK THIS SHIT. There's really no other option, eh.  

*clinks glasses* *brings you extra pillow & harem of NF boys*  Is a harem made of boys still called a harem?  It should be, unless there's a more awesome name....
THANK YOU.  I'm pretty sure I smell(ed) like smoke.  Ass is a completely different smell.

[Rob__]

Yeah... ass smells kinda... assy.

[Morrigainz]

YEAH for your successes! And don't worry/be too sad on the squats. You're right - your physical health come before barbarella!

 

And good for you on the no booze. I'm really struggling with that right now.

[weirdquark]

Congratulations on not smoking, keep it up!

 

And good luck figuring out things with squats; once you do figure things out you should be able to add the weight back fast.

[katscratch]

You guys are all so awesome.  Thanks so much!

I have a pretty good idea of triggers - boredom being a big one and "time out" to think out heavy stuff/work issues etc.  I use it as a break from other stuff.  And I lik(ed) it a lot.  Seriously.  I like(ed) everything about it (except the cancer thing)  That's not a justification.  It's why I think those vapes/disposable hookah type things are helping me so much.  It's everything I liked the most without the tobacco/nicotine.  I've already decided I'm not buying more gum once this pack is gone.

 

I have lots of updates, but no time for them.

-I hit some PR's during the week between challenges.  They were sweet.  I'll try to put them up on Thursday.  

Bad news: I'll only hit the gym once this week I think, but maybe hiking on Sunday if I'm cleared by physio.  Stupid work, so many out of town trips.  Next 2 weeks will be the same.  But I will fit in all my physio mandated stuff somehow, and maybe some BW stuff in my hotel room(s).

-Haven't smoked.  So that's like 4 (almost 5 days).  Today I am reaching the "I hate everything phase" and "Just one wouldn't be so bad"  Usually a week in is my worst time.

-Cals/protein were on track for Monday - no booze either

-Physio is physio.  Done all the stuff I'm supposed to every day since last Wednesday (which was my first appointment).  She thinks I'll be good to play again in August!  She looked at the ultrasound as well - nothing caught anyone's eye that would trigger a MRI referral, so that's good.  Also got a free foam roller for referring The Buddy when his ankle was bugging him.  Bad news: I'm back to BW squats holding onto something until we can figure out exactly what is causing the hips not to function the way they should.  Alignment more important than the other stuff.  It's partially why I'm not getting as much glute activation on my squats as I should be as well.

 

*clinks glasses* *brings you extra pillow & harem of NF boys*  Is a harem made of boys still called a harem?  It should be, unless there's a more awesome name....

THANK YOU.  I'm pretty sure I smell(ed) like smoke.  Ass is a completely different smell.

 

omg harem of NF boys is my idea of nirvana. 

 

Yeah... ass smells kinda... assy.

 

do tell how you are so certain of this....

[Hermione Gainser]

Yay! Your challenge!  I love it!  Basically MoC knees life in the balls and walks away.. that's what I'm seeing here

 

Congrats on the not smoking! Stay strong

 

And good job listening to the physio and doing everything. That's awesome!

[weirdquark]

omg harem of NF boys is my idea of nerdvana. 

 

 

Fixed it for you.