Primeval #1 Challenge, oh yeah!

[The Borg Queen]

Hey gang,

 

I'm joining a little late, but I'm here. I was reluctant to join the challenge because I'm a very non-competitive person. Then, I started looking at it and reading the posts, and it kept needling at me. I couldn't stop thinking about it! So here I am.

 

Current Metrics:

 

Weight: 155.25 lbs

Bodyfat: 31%

 

Goal #1: Build upper body strength

 

I've started a lifting regimen at the gym. My goal is to lift twice a week, increasing the weight  (or adding a set with previous weight) on each exercise, each time. Day 1 will include exercises that focus on: Biceps, Shoulders, and Back. Day 2 will focus on Chest, triceps, and legs (light). My gym sessions will also include a 10 minute cardio warm-up at the beginning and a 10 minute Abs workout at the end. 

 

A  Completed workouts as planned, 2 x a week

B  Completed workouts, 1 x a week

F  No lifting occurred 

 

Goal # 2: Born to Run

 

I effing love to run. Also, I want to be able to run 6 miles without stopping. I can currently run 4.6 miles without stopping, at about 6 mi per hour (about 45 minutes). My goal will be to increase my running time, by 5 minutes a week, until I can comfortably run 6 miles in 60 minutes without stopping. I plan on running outside 3 times a week.

 

A  Ran 3 x/week, increasing 5 minutes to running time every week

B  Ran at least 1 x a week, increasing 5 minutes to run time

F   Did something else

 

Goal # 3: Save money by roasting

 

I've been eating paleo for 1.5 months, and it's starting to get pricey. I'm not interested in the "cheap" paleo foods anymore. The thought of sardines and hardboiled eggs make me gag. I love eating out, and I've been doing that a lot lately... too much. Also, I've been relying on expensive types of meat for meals, like steaks and "chop" style meat. Here's my plan for cooking paleo on the cheap:

 

1. Shop for roasts that are $3.50/lb or less. Cook twice a week and store in portions in the freezer.

2. Overall, reduce eating out to 1 x a week and eating expensive "convenience meats" (chops and steaks) to 1 x a week

 

A  Cooked roasts, ate out one time or less

B  Cooked roasts, ate out less than 3 x

F   Something else

 

 

Okay, there's my start. Thanks for reading.

[CakeBanisher]

Hey, welcome to the challenge!  Late is okay   We're glad to have you!  You have good goals, and I like your grading scale.  Yeah, paleo can be a bit expensive.  The roasts are a great idea, I may have to steal that!  Best of luck to you!

[CB3]

Welcome, Better late than never!

 

Your goals are great! Though I was thinking that, unless you are starting with a really low weight, increasing your weights by 5 lbs each exercise each time is a little unobtainable. I think you will just get to a point within a few weeks of not being able to do one rep. that way.  

 

Being consistant with one weight until it becomes easy or you find you can do more and more reps with that weight than you did all the previous times will be more productive to increasing muscle strength then just adding 5 pounds with each exercise each time. You might want to research your method a bit more.

 

Paleo is an awesome way to eat and I have been doing it consistently for the last 6 months or so. I never thought of roasts as a way to save money but you are right on!

 

Keep up the good work and keep us posted!

[starbon]

woah ! you, are now officially my hero ! (sorry all other previous heroes )

 

Seriously though, awesome goals (although I do agree with CB3 about continuosly increasing weights. Heck, I'm pretty much doing the same thing ), and I plan on putting running into my next 6 week challenge. Running 6 miles at a stretch though - WOW. I was barely able to do 2 last time I checked lol

 

Keep us posted !

[humanperson832]

You listened to your gut! Awesome! You will be rewarded with great things.

 

http://paleoonabudget.com/

^^^ Found this blog that might be helpful to you. Eating this way is expensive, especially when you're doing organic, all-natural, grass-fed, etc. You might also look into crock-pot recipes. Tons of paleo stews and such that you can stretch pretty far.

 

Love the grading system. Think it'll really help you stay accountable to yourself and everyone here. Good luck!

[The Borg Queen]

Hey, welcome to the challenge!  Late is okay   We're glad to have you!  You have good goals, and I like your grading scale.  Yeah, paleo can be a bit expensive.  The roasts are a great idea, I may have to steal that!  Best of luck to you!

 

Thanks so much! Glad to have you on the thread

 

Your goals are great! Though I was thinking that, unless you are starting with a really low weight, increasing your weights by 5 lbs each exercise each time is a little unobtainable. I think you will just get to a point within a few weeks of not being able to do one rep. that way.  

 

Being consistant with one weight until it becomes easy or you find you can do more and more reps with that weight than you did all the previous times will be more productive to increasing muscle strength then just adding 5 pounds with each exercise each time. You might want to research your method a bit more.

 

 

Thanks, this is exactly the kind of constructive feedback I need I am starting at a very low level... not very strong, yet... I'll have to do more research and figure out a better way to do it. Do you have any other favorite references that you think might help me out?

 

 

woah ! you, are now officially my hero ! (sorry all other previous heroes )

 

Seriously though, awesome goals (although I do agree with CB3 about continuosly increasing weights. Heck, I'm pretty much doing the same thing ), and I plan on putting running into my next 6 week challenge. Running 6 miles at a stretch though - WOW. I was barely able to do 2 last time I checked lol

 

Keep us posted !

 

Thanks. Which same thing are you doing? I'll have to research your posts. I'm thankful for this accountability challenge because I'm not much of a pusher IRL. I'm actually kind of a big slacker. However, now that the goal's in writing, and you called me a hero, I probably HAVE to do it. Lol. 

 

 

 

You listened to your gut! Awesome! You will be rewarded with great things.

 

http://paleoonabudget.com/

^^^ Found this blog that might be helpful to you. Eating this way is expensive, especially when you're doing organic, all-natural, grass-fed, etc. You might also look into crock-pot recipes. Tons of paleo stews and such that you can stretch pretty far.

 

Love the grading system. Think it'll really help you stay accountable to yourself and everyone here. Good luck!

 

Thanks for the blog reference. I'm currently looking into finding a crock pot. My last one broke when I dropped the ceramic thing on the kitchen floor. I might have to refine #3 a bit... there are plenty of meats to buy that are less than $3.50/lb. Chicken livers, for example, are not a roast, but are generally cheap cheap cheap, and I think they could count as a G3 meal. 

[CB3]

It depends on what your goals are as to where I would refer you too. If your looking to build muscles T-nation.com. There are all kinds of people on there, male, female, young, old, body builders, non body builders, etc. When I have questions this is where I go, no to mention that if you join, its free, then you can search for and ask questions and get honest answers, no to mention the supplement question forum, saved me from all kinds of confusion.

There is also bodybuilder.com, they have some stuff on beginning weight lifting and increasing strength. 

 

Just remember that gaining strength is a process and it takes time and consistency. You will start to feel a difference in 6 weeks and it can take up to 12 weeks for everyone else to notice. Just keep it up and don't give up!

 

Keep me posted and let me know if any of these references help! 

[starbon]

I usually keep sun salutations at the cooldown phase cus by the time I;m done with the workout I fell as if one last hurrah's needed. Also I think I do enough pushups and squats at the warmup to make it (slightly) redundant . That being said, I find them to be an incredibly effective all round excercise. 

 

I'm on pretty much the same gym regimen as you - lifting 3x a week and aiming to increase the weights by 2.5 each OR by 1 set of 8 with the previous weight.

 

Good luck and keep us posted

[The Borg Queen]

Here is some progress toward my goals:

 

Goal 1: Lifting

 

I modified the goal so I'm not increasing weight EVERY time. But I'll probably try to, anyway, because I'm like that. I went to the gym on Tuesday. I want to go again on Friday. Wow, that's tomorrow!

 

Goal 2: Running

 

I ran 5 miles yesterday! It felt pretty easy, especially since I was rocking out to Janis Joplin the whole way. It was a very soulful running experience. After the run, I did a 20 min yoga cool down with the Do Yoga With Me people, and ended the session feeling like a million bucks.

 

I'm deciding on whether to have another running day today, or to put it off to Saturday. I'm having a day off work right now, so I have a little time dial it down and move slowly. A long walk with my dog sounds great, actually. I'll do that.

 

Goal 3: Roasting

 

My kitchen has been hot hot hot! I roasted a chicken last night that came out SO FRICKIN GOOD! First I brined it, then I seasoned with lemon, salt, and garlic. Stuffed the cavity with lemon rinds and baked 425 F for 1h, 45 min. My husband and I ate most of the bird in one sitting, which means I'm just about ready to debone and create chicken salad and chicken stock. The cost of the chicken: $1.99/lb. It's not the cheapest, but certainly not the most expensive. I'll be happy if I can squeeze 2-3 more meals out of it.

 

I also made kale chips last night, which my man took to work with him for a meeting. "Building social capital," he says. Not to long ago, I remember when everyone's wife sent in cookies for meetings. It's a funny world.

[starbon]

awesome work running the 5 k and doing the yoga cool down after ! I personally would be happy to do a 0.5k and then not die of puking

 

I tried chicken roasting a couple of weeks ago..and I agree, they are worth every bit of the effort you put in. I just rubbed salt and pepper all over and stuffed a lemon or two) down the exit chute and boy was it awesome (at the risk of sounding immodest). I'm planning on doing it again, just as soon as I gather enough motivation to do it lol 

[Sunmage]

Great goals!

In the first months of training it is possible to increase the weigth linear.

But this could be to much pretty fast! If You are interested in the background it's called the Novice Effect... There is an article from Mark Rippetoe somewhere in the web.

Do you use free weights?

[CB3]

Well, that is awesome Primeval!

 

Just be careful pushing yourself too much int he gym. It can lead to being really sore and burnout with lifting. I know I experienced that last challenge.

 

But so far YOU ROCK them Goals!!

[The Borg Queen]

awesome work running the 5 k and doing the yoga cool down after ! I personally would be happy to do a 0.5k and then not die of puking

 

I tried chicken roasting a couple of weeks ago..and I agree, they are worth every bit of the effort you put in. I just rubbed salt and pepper all over and stuffed a lemon or two) down the exit chute and boy was it awesome (at the risk of sounding immodest). I'm planning on doing it again, just as soon as I gather enough motivation to do it lol 

 

Your chicken sounds mouth-wateringly delicious. I love me some chicken. Watch out, I might crash your house for dinner!

 

Great goals!

In the first months of training it is possible to increase the weigth linear.

But this could be to much pretty fast! If You are interested in the background it's called the Novice Effect... There is an article from Mark Rippetoe somewhere in the web.

Do you use free weights?

 

Fascinating article! Perhaps the Novice Effect will take me by storm. Alls I need to do is start guzzling milk... j/k, that wouldn't be paleo. I do a combination of assisted bodyweight excercises (pull-ups, chest dips, pushups, squats, core stuff), along with some cable and "lever" style machines for fun. I have the exercises divided so I'm focusing on 1/2 body on each day. First the good half one day, and then the bad half the other day. Today, I think I was working with the bad half.

 

 

Well, that is awesome Primeval!

 

Just be careful pushing yourself too much int he gym. It can lead to being really sore and burnout with lifting. I know I experienced that last challenge.

 

But so far YOU ROCK them Goals!!

 

I'm heeding your advice, CB3. Today when I was messing around with the weights, I carefully examined the weight I worked with last time, and measured it mentally against how I felt. Then, I went balls to the walls! Just in a careful way. I didn't do as many reps on some of the new weights that felt too hard. Maybe next time, I'll increase the reps.

[CakeBanisher]

You're doing a really great job with this challenge!  Keep up all the good work!

[starbon]

Awesome job rocking them goals ! You, Dear Madam, are an inspiration. 

 

I'm going to second CB3 & sunmage on the weights thing, first because I too have experienced the weightlifting burnout, and secondly, recovering from the burnout is time consuming and soul devouring as you see all your hard work just slipping away. IMHO, I would find where my plateaus are - as in there's a particular weight, lifting which you're comfortable - almost easy, but if you increase that by even by 1 lb, your body goes OMG STRESS ! (IDK how much this is true for other people - I've just seen it with me). So what I;m doing now is keep chipping away at that plateau instead of plain out ignoring it and rushing through - doing more reps and more sets at that same weight until it becomes easy as pie - and then keep the march onwards and upwards. I hope this time I don't pull something and get sidelined again.

 

Just my 2 cents.

 

Also , I've read about the guzzling milk to bulk up, idk how much I can do that. Steve talks about it a bit in one of his posts about bulking. Its called GOMAD - ie Gallon of milk a day. Supposed to give you all your protein from milk.

 

P.s. - since you're into bodyweight excercises and all, I'm assuming you want to graduate onto free weights once you master the bodyweight routine - in which case  I would suggest reading Rippetoe's Starting strength. It's a pretty good read, not to mention almost handholding in terms of establishing proper form and all.

[The Borg Queen]

Thanks to Star and Cake for all the nice encouragement. I will get my hands on more of Ripptoe's work. I'm always "hunting and gathering" for quality reading material.

 

Time for an update.

 

I'm currently stuck at a hospital. My mom injured her spine. I brought my workout clothes with me, so I can always sneak out and squeeze in a quick workout, but I don't know. Not feeling it.

[sicil]

What's up, Primeval (great name)! I've been catching up on your challenge and amazed that you run so much without even trying! I hate running but have been forcing myself to do it for this challenge, and it's been having a great impact. You'll have to write about your favourite running songs one of these days.

For cheaper cuts of meat, a crock pot might be the way to go. (I picked up one at a garage sale for a few bucks.) Anything tastes good after it's been toiling away for 8+ hours. Plus, much more hands off than baking (which is also tasty).

[CakeBanisher]

Eek!  Sorry to hear about your mom, I hope she's okay!  If my mom were in the hospital, I doubt bringing my workout clothes would even occur to me...Keep us updated!

[The Borg Queen]

Eek!  Sorry to hear about your mom, I hope she's okay!  If my mom were in the hospital, I doubt bringing my workout clothes would even occur to me...Keep us updated!

 

Yeah, she's okay. The injury is pretty minor, and she'll heal within 6 weeks, but she's in a lot of pain right now.

 

I was able to squeeze a 5 mile run into my hospital waiting room time. I needed it, too.

 

Thanks for the support!

[The Borg Queen]

What's up, Primeval (great name)! I've been catching up on your challenge and amazed that you run so much without even trying! I hate running but have been forcing myself to do it for this challenge, and it's been having a great impact. You'll have to write about your favourite running songs one of these days.

For cheaper cuts of meat, a crock pot might be the way to go. (I picked up one at a garage sale for a few bucks.) Anything tastes good after it's been toiling away for 8+ hours. Plus, much more hands off than baking (which is also tasty).

 

Hey, thanks for stopping by!

 

I'll have to take a look at what your running challenge is. For running music, some of my favorite things to listen to are Sleater Kinney, the Gossip, and the Hair soundtrack. I'm always looking for new, fun running music. What do you like?

 

I lurv crockpot. There are so many good recipes for paleo crockpot'ting. Earlier in the week, I made pulled pork. Last night, I made this recipe to share with my vegans: http://paleopot.com/2013/04/cinnamon-cayenne-sweet-potatoes-and-apples/

 

It was superb.

[The Borg Queen]

Annnnnd it's the grading time.

 

Goal 1: Lifting

 

I made it to the gym 2 x and lifted, as planned. A

 

Goal 2: Running

 

I ran 3 times in the last week, increasing my mileage to around 5 miles per run. A

 

Goal 3: Saving money

 

I put a good effort into being DIY in my kitchen. I roasted a delicious chicken and a pork shoulder. Yummy! However, I ate out twice. B

 

Overall Grade: A-

 

Well, I did it this week. Let's see what happens next week! I already know that I might replace one of my running days with a cycling day. I'm planning a 22 mile bike ride on Wednesday. Also, it seems that caring for my mom will take a chunk of my time this week, and there's another wild card in the mix... 2 year anniversary next Monday! The question is, will I reach my goals this week? Or will I do... something else? Tune in to find out. 

[CakeBanisher]

Congrats!  You're doing really well with this thus far, even given you ate out twice.  I tried C25K last year, but couldn't keep it up with school...I could barely get through day 1, so seeing anyone running 5 miles in a single run is pretty impressive to me!  To a lot of people, actually   For something like an anniversary, if you end up going out, as far as I'm concerned, that's okay, as long as you try to keep it relatively healthy   Really hope your mom recovers quickly and completely!!!  Keep dominating!

[starbon]

woah ! talk about being committed to being fit ! I would have never managed to run when my mom was in the hospital - but then again running was always something to be endured for me and not a release like I suppose it is for you . I hope your Mum gets better soon and hopefully the injury isn't a deep one *fingers crossed*

 

Other than that, awesome job keeping up with your goals ! You just reaffirmed your status as my hero with the 22 mile bike ride goal. phew ! 22 miles...wow...

[CB3]

Sorry to hear about your mom. I hope a quick recovery for her.

 

You seem to be rockin' them goals regardless. AWESOME!  And congratulations on your 2 year anniversary, another thing you are dominating. Very cool! 

 

I will have to tune in next week to see the continuation of the goal reaching saga!!

[sicil]

Nice! Keep going!!!!!