Orcwarrior Keeping up the skeer!

[orcwarrior]

Coming off a good first challenge and looking to beat the sophomore jinx!  I'm pumped about continuing on my fitness journey here at NF and the warriors, trying to emphasize strength gain while also hoping for some weight loss and gaining stamina as well.

 

The following are initial starting points for my second challenge

 

Weight:  279 (down from 308 in mid-April)

(Saved for pic) How do you do the hiding thing with the spoiler tag?  Don't want to put people off too quickly  

Measurements:

R & L calf 17.75 in

R thigh  29.25 in

L thigh 29.75 in

Hips 50 in

Waist 44.5 in

Navel 50.75 in

Chest 49.5 in

Neck 17.87 in

R bicep rel 14.75 in

R bicep flex 15.5 in

L bicep rel 15.5 in

L bicep flex 16.25 in

Didn't do measurements at start of first challenge, but tightened up three inches on my belt.  

Body fat percentage (US Army algorithm) 39.04% per healthstatus.com calculator, which suggests I currently have 109 lbs of fat.  I want to track this to estimate fat/muscle changes as I hopefully continue to lose weight.

 

Goals emphasize consistency and deliberate focus on controllable behaviors, not uncontrollable outcomes such as pounds lost or exercise levels reached.  I find this is critical for me because it feels much more doable, and I can keep my motivation up.

 

(1) Keep a food & calorie log to stay mindful of what and how much I’m eating daily. I'm aiming for 14K/week or less.  A - daily, under 14K;  B - 14-15K;  C - 15-16K; D - 16-17K;  F > 17K.  +3 Con, +1 Dex (Optional) I’d like to experiment with tracking protein as well, to increase my protein intake to help build strength and maintain muscle while trying to lose fat.

 

(2) Do Angry Birds workout 3x/week, emphasizing form, starting at level 1 and trying to maximize reps and levels. The goal is consistency and faithfulness, which I can control, and not the level I can reach in six weeks, which I can’t control.  A - 18 workouts, B - 16-17 workouts, C - 15 workouts, D - 13-14 workouts, F - <13 workouts.  +3 Str

 

(3)  Experiment with shifting intervening cardio workouts from elliptical to walking/running interval workouts outside as part of longer-term experiment of beginning to include running into my fitness equation. I suspect I will long-term continue to focus primarily on strength development, but one of my motivation methods for myself has been to pick something exciting in the near future to aim for. The best thing I could find was a Warrior Dash (which I'd often thought was really cool but have always been TOO FAT to even think of doing) running about an hour away from me on August 10/11^th, and in order to be somewhat ready for that (goal – finish without dying) I have to begin incorporating running into my workouts soon.

 

Success in this goal will be measured by number of total workouts and number of running workouts, with form being either steady state or HIIT depending on my energy level that week.  A - 18 cardio, with 9+ running; B - 16-17 cardio with at least 8 running, C - 15 cardio with at least 7 running; D - 13-14 cardio with at least 6 running; F - less than either of those.  +3 Sta, +1 Cha (as I lose more weight, Cha goes up - yes?)

 

Life goal – I did well at firming up my work behavior in the last challenge, now I’m shifting to the life-purpose area. I tend to function best overall in my life when I’m reading my Bible regularly – it helps to inspire, challenge, and encourage me. So my goal is to read daily for some amount of time. Ideally I’d like to be at 15 min daily, but I want to follow the “make small changesâ€guideline and just do it for SOME amount of time before working up to that as the habit strengthens.  A - 6.5 days/wk, B - 6 days/wk, C - 5.5 days/wk, D - 5 days/wk, F - less than that. +4 Wis

 

Looking forward to plunging back in!  Vive' la Rebellion!!!

 

Historical note:  "Keeping up the skeer" - Lt.Gen. Nathan Bedford Forrest, to keep enemy units in flight by vigorous pursuit, usually with cavalry units.

[Blaidd]

great goals and i especially love the fact that you've chosen goals that you have the most control over. good luck xx

[mrrichpearson]

Nice goals and publishing all your measurements shows real conviction! 

I also like the fact you have your body fat percentage worked out and have a clear plan for how you want that to go. 

 

Keep us up to date, I will be following your progress and keeping you on track as you did for me in the last challenge. 

 

REBELLION!!!

[Spider-man]

Great goals.  I'm with mrrich, it takes real conviction to post measurements, it will be easy to see your progress as you go along, which can be a great motivator.  And good luck with the 4th goal, it's very similar to mine so I'm sure we can support each other there!

[Schmopey]

Great stuff!!! I think you'll be amazed at how far you can progress just by being consistent.  Great job on the weight loss to date! I really like the added spirituality of cracking open the Word every day.

 

We'll get this done together!

[ThunderSnail]

Nice to see you back for round two. To echo everyone else, nice job picking goals that are in your control.  I've done a couple of obstacle course runs and they're always a blast. Good luck!

[orcwarrior]

Thanks for the encouragement!  I wanted to post measurements because accountability and progress are my motivators!  Somehow gaining strength and making progress in the last challenge have increased my confidence and lowered my previously higher body-shame (used to avoid mirrors as much as possible) tremendously.  My newer attitude:  So my body is not (yet!  ) attractive - doesn't seem as terrible as it used to - my body is what it is, and I'm making it healthier.

 

Started Angry Birds this am, level one on everything except pushups which I started at level 2 (comparable to BBW).  Immediately leveled out of all exercises, which I expected given progress on BBW to date.  Picked somewhat modified next-level exercises, as I thought suddently increasing my workout in all areas by 100-150% would be pretty difficult and discouraging.  I'll post numbers and progress later.

 

Surprise!  My wife, who's been watching me with interest as I've started working out more diligently and eating clean, apparently decided to start doing Couch to 5K.  I didn't know she was going to do it until she pulled out the printed schedule this morning and took off.  Maybe I'll experiment with joining her more quickly than I planned.  See if I can keep up! 

[CourtnieMarie]

great goals and it looks like you are off to a great start! isn't it amazing to see yourself inspiring others (i.e. you wife!) especially ones you care so much about. 

 

good luck!

[mitch_dee]

Nice goals, well stated and pretty streamlined.  I was wondering what your were planning on using to track your food & calorie log?

[orcwarrior]

great goals and it looks like you are off to a great start! isn't it amazing to see yourself inspiring others (i.e. you wife!) especially ones you care so much about. 

 

good luck!

 

Thanks!  I'm not sure whether I've inspired her or triggered her competitive spirit!  We'll see - she may leave me well behind. 

 

 

Nice goals, well stated and pretty streamlined.  I was wondering what your were planning on using to track your food & calorie log?

 

I'm one of the dinosaurs who doesn't bother with a smartphone yet, so I haven't gotten into using an app.  I just read labels, eat a lot of the same things repeatedly, and keep track in a little pocket notebook.  The key for me is to keep it simple and doable, otherwise I won't stick with it.  Better the "close enough" that I do than the elaborate approach that I don't do.

[Spider-man]

I'm one of the dinosaurs who doesn't bother with a smartphone

 

Yeah, I'm with you, we just got our free *dumb* phones the other day.  I did, however, get a Ipod touch since most places have free wi-fi and downloaded the myfitnesspal app which has been pretty useful in the last couple days.  You can even use it online (and it's free!). Good job so far on the goals, keep it up buddy!

[ThunderSnail]

Nice job being a positive influence.  That's my favorite part of the "you are the sum of the people you know" factoid, also means you contribute to their equation. My girlfriend asked me to show her some barbell lifts a few weeks ago and now she's having fun being the only girl in the free weight section.

[orcwarrior]

So far, so good.  Did my second ABW (Angry Birds Workout) today.  Feels more challenging than the BBW, I think because you stick with one exercise until it's done, no "resting" by cycling through other exercises.  Decided would be good to log my progress, at least for now.

 

6/3

Squats (goal 30)                         25    25  UP

Pushups (goal 20)                      12    10  UP

1-arm dumbbell rows (goal 30)  18    12  UP (32 lbs)

Planks (goal 60")                        40"  30" UP

 

6/5

Squats (goal 50)                         30    25  UP

Pushups (goal 35)                      12  10   7   6

1-arm dumbbell rows (goal 50)  15   15   10   10  (40 lbs)

Planks (goal 90")                        45   30   15

 

Moderately sore tonight, but it's all good.

 

Also survived HORRIBLE day on Monday without binging, massive success for me.  Not long ago when overwhelmed at work would take my lunch hour to go get way too much fast food and self-medicate with food.  Monday actually left work and drove around, went in somewhere and walked out again, stopped on way back and got some jerky (360 calories, 48 g protein) and went back to work.  Then avoided binging that night, too, although was close.  2165 calories for the day.  Whew...

 

Only 1465 yesterday.  Today's also going well.  Feeling like I cleared another hurdle, not just in eating better for one day, but continuing to cement new habits.  Feels good.

[Schmopey]

Way to go on walking out; that takes quite a bit of inner strength. Keep up the great work!

[Caution]

Orcwarrior is back! I have nothing to add yet, just chiming in to say good luck!

[orcwarrior]

Way to go on walking out; that takes quite a bit of inner strength. Keep up the great work!

Thanks!  That was a good step for me in continuing to break a bad old habit.

 

 

Orcwarrior is back! I have nothing to add yet, just chiming in to say good luck!

 

Caution!  Great to see you!  Have you picked out a bike yet?  Or still working on persuading the wife? 

[orcwarrior]

Thanks!  That was a good step for me in continuing to break a bad old habit.

 

 

 

Caution!  Great to see you!  Have you picked out a bike yet?  Or still working on persuading the wife? 

[CourtnieMarie]

great job resisting!

[MostlyHarmless]

You have some admirable goals yet again, my friend!  Keep up the good work!  I'll be interested to see how the jogging/walking goes for you (and wifey).  I've fallen in love with running, partly due to obstacle races. 

[Spider-man]

 

Also survived HORRIBLE day on Monday without binging, massive success for me.  Not long ago when overwhelmed at work would take my lunch hour to go get way too much fast food and self-medicate with food.  Monday actually left work and drove around, went in somewhere and walked out again, stopped on way back and got some jerky (360 calories, 48 g protein) and went back to work.  Then avoided binging that night, too, although was close.  2165 calories for the day.  Whew...

 

Only 1465 yesterday.  Today's also going well.  Feeling like I cleared another hurdle, not just in eating better for one day, but continuing to cement new habits.  Feels good.

Great job on the AB workouts, progres is great!  I'm with on the self medicating...had a rough day yesterday and gave into the golden arches, so it's awesome that you were able to resist that!  Keep up the good work buddy!

[Dorothy]

Great job so far, especially with being able to resist eating from stress. That's a really hard habit to break.

[orcwarrior]

Sunday afternoon almost-one-week update:  so far, so good. 

 

Did my three Angry Bird Workout sessions this week, increasing quickly to a level where I'm leveling off, will be looking for slow steady improvement from now on.  Had a low-energy day with my third workout, was dying on my pushups but pushed through.

 

6/7

Squats (level 3: goal 70)                         30    30   20

Pushups (level 1.5: goal 35)                   12      6     6     6    5

1-arm dumbbell rows (level 2: goal 50)   20    18   12  (40 lbs)

Planks (level 2: goal 90")                         50    25   15

 

Keeping food log well - has become almost an emotional touchpoint every day - I feel best when I can see right where I am with my eating and know how I'm doing so far that day.  Have done well with eating levels, too.  Goal of 14K calories weekly, or 2K/day, so after six days should be under 12K - as of last night was at 10555/12000, or about 1750/day.  That calorie deficit should help me lose about 3 lbs/week if I maintain my workout regimen.  (later edit - about 12500/14000 for week, or 1775/day).

 

Moved into running early due to my wife, and did the three initial Couch to 5K walk/run workouts - did well.  Rest day today.

 

Read Bible daily, but at different times - inconsistent.  Trying to become more consistent which will help to maintain habit after challenge is completed.

 

So far, so good.  Vive' la Rebellion!!!!

[Caution]

Nice job so far! I was able to make a habbit of reading my bible daily every night for 15 minutes before bed 

[Schmopey]

Making some good progress! Have you been skipping around in your readings, or are you doing it more systematically? I go to daily Mass on Tuesday and Thursday, so there are a few gaps in the readings. Right now the first reading is from Tobit, a book with which I am not very familiar. I really should try to make the Bible a more regular part of my life. Perhaps next challenge.

[CourtnieMarie]

great work on the ABW!