Meta is setting out on a journey

[Meta]

It's time to get started on the journey. Let me know what you think! I'll be updating here at least twice per week to help keep me on track. I might make a spreadsheet as well. I'm excited to join the Rebellion.

 

MAIN QUEST

 

Get to and maintain a healthy body composition to maximize the quality of my life.

 

I was a cross country runner in junior high and high school. During my sophomore year of high school, I contracted mono (not even in the fun way) and that ended my running career. I became much more sedentary and put on body fat. Through college and grad school, I gained even more weight till I hit a max of 210 lbs. I want to get back to being fit and having a healthy body composition so that I can stay healthy for years to come. Being 26 years old, in some ways I still feel like a teenager and it's time to take responsibility, "man up," and get back on track!

 

CHALLENGE GOALS

 

For my first Nerd Fitness challenge, I am going to focus on a holistic approach. First, I'm going to finish the exercise program I started a month ago, then transition to a "normal" routine. Second, I will study nutrition and design a diet plan to help me along the way. Lastly, I will start to take measurements and track metrics for myself to show the progress that I've made.

 

GOAL #1: EXERCISE FOR GREAT JUSTICE

 

As a first step to getting fit, I started Beachbody's Insanity program on June 17. This is a sixty day program that I will finish on August 17, if I counted the days properly. Composed of extreme cardio with a lot of bodyweight exercises and jumps, I hope to improve my cardio and pulmonary systems to help me work through my asthma. I really enjoy doing the program, but I entered the doldrums this week as I started month 2 and I'm worried I will not be able to finish the program.

 

Seeing as the challenge goes through September 8, this goal won't last through the whole challenge, so I'm upping the ante. Before the week of August 18, I will decide on an exercise plan for post-Insanity. This will involve reading the Nerd Fitness Beginner's Guides and constructing a bodyweight routine for day-to-day. I will likely start strength training for the next challenge.

 

Grading

 

July 29 - August 17

 

A: Complete all six Insanity days each week

B: Delay one day of Insanity

C: Delay two days of Insanity

D: Delay three days of Insanity

F: Delay more than three days of Insanity

 

August 18 - September 8

 

To be determined, based on the workout schedule I plan

 

GOAL #2: EAT DIRT, GET SICK

 

Anyone who has had the "pleasure" of going to graduate school knows what kind of havoc it can wreck upon your diet. As such, I'm looking to level up my diet and start eating things that are actually good for me. Part of this will be calorie counts, but it also needs to have some nutritional component as well.

 

As a first challenge, I am going to focus on limiting my intake of high fructose corn syrup (HFCS). I am interested in the paleo diet, but don't know much about it and don't know if it is right for me. As such, I want to learn more about paleo and focus on cleaning my diet from HFCS.

 

I'm using chocolate milk as a post-workout drink at the moment, so that's going to have to change!

 

Also, I want to read Primal Body, Primal Mind The Paleo Solution during this challenge to help decide if paleo is good for me. (If you have a suggestion for a different book, please let me know! I'm willing to change, I've just seen others on NF reading this.)

 

Grading

 

A: Be completely free of HFCS for the week.

B: Have one meal/snack with HFCS.

C: Have a day's worth of (3) meals/snacks with HFCS.
D: Have 4-5 meals/snacks with HFCS.

F: Completely bomb out and have more than that.

 

If I do not read Primal Body, Primal Mind The Paleo Solution, I will lower my challenge grade by a full letter grade.

 

GOAL #3: SHOW ME THE NUMBERS

 

I don't do a lot of tracking for my fitness-related numbers. I want to make sure I'm going in the right direction, so I have to start getting the metrics. Here's the plan: measure nutrient consumption through MyFitnessPal every day, take a weight measurement every day, and take body measurements once each week.

 

Grading

 

A: Enter all food into MyFitnessPal every day.

B: Miss entering three meals in a week.

C: Miss entering six meals in a week.

D: Miss entering nine meals in a week.

F: Miss entering twelve or more meals in a week.

 

I also must take body fat percentage and body measurements once a week at the penalty of a letter grade. For weight measurements, I need to figure out a grading system because I'm not sure if tracking it every day is helping or hurting. Does anyone have thoughts on that?

 

LIFE-GOAL: CLEAN UP, YOU SCHMUCK

 

I'm horrible at keeping a clean house. I want to start keeping the place tidier, particularly since I now live with my fiancée. As such, I'm instituting a cleaning plan I got from the Art of Manliness. This is:

 

Mornings

1. Make bed once it's empty.
2. Spray down shower right after I get out.
3. Wipe down bathroom sink and counter after prepping for the day.
4. Empty dishwasher.
5. Wipe down kitchen counters and stove after finishing breakfast

Evenings

1. Wipe down kitchen counters after dinner.
2. Spot vacuum.
3. Load dishwasher.
4. Pre-bed clutter pick-up.

Daily

• Monday: Dust the apartment.
• Tuesday: Clean bathroom. (Scrub toilet, shower, and sink.)
• Wednesday: Vacuum and mop.
• Thursday: Clean mirrors and windows.
• Friday: Clean kitchen. (Clean fridge, microwave, and sink.)
• Saturday: Change and wash bed sheets.

Grading

 

A: Follow the routine every day.

B: Miss one day.

C: Miss two days.

D: Miss three days.

F: Miss four or more days.

 

SIDE-QUEST: TO BE DETERMINED

 

I haven't encountered a side-quest yet, but will update if I do.

 

STARTING MEASUREMENTS

 

Weight: 204.4 lbs

Body Fat: 21% (calliper method)

Neck: 15.25"

Chest: 40"

Left Bicep: 12.75"

Right Bicep: 14"

Waist: 35.5"

Hips: 38.25"

Left Quadricep: 22.25"

Right Quadricep: 23"

 

Edit 2013-07-29: Added measurements and switched out Paleo book.

[darkfoxx]

Great looking goals so far. As for weighing-in, I would suggest once a week for that - I know for me at least (and it seems like a lot of other people, too) weighing every day makes me crazy. I *do* step on my FitBit scale every day - but without my glasses, so I can't see the numbers. I still get a chart that way, but only actually look at the numbers at the beginning and end of each challenge.

 

And crazy good on the cleaning goal - I eventually need one of those, too.  

 

As for diet, etc., let me know if there is any information I can impart - it's what I do. 

[cryptomancy]

I got mono in high school and it totally messed with my life too, it's funny how it takes years to recover from that, isn't it??

 

The Insanity program sounds...well, insane...LOL...I probably couldn't hang but obviously everybody's different and if it's working for you that's awesome! Definitely wish you the best with your goals this challenge!!!

[Meta]

As for diet, etc., let me know if there is any information I can impart - it's what I do. 

Does the sugar goal look doable to you? I was thinking about it a bit ago and now I'm not sure it's attainable. I snack on fruit a lot and realized that the apple and cherries I've had today are about 26g between the two of them! I'm now thinking I need to change the goal to something like "cut out all sources of HFCS."

 

The Insanity program sounds...well, insane...LOL...I probably couldn't hang but obviously everybody's different and if it's working for you that's awesome! Definitely wish you the best with your goals this challenge!!!

The nice thing about Insanity is that you go at your own pace. They provide some diet recommendations -- which I don't follow, but do keep in mind -- and then a 6 days/week workout regimen. I really enjoy it, but my fiancée kind of dreads doing it every day. If you'd like more info about it, I'd be happy to share. And thanks for the wishes!

[darkfoxx]

It's doable if you cut out fruit, but since you're just beginning and it's fruit season, I'd go HFCS. No need to jump into a big crazy when a smaller (but still big) change will do. I would keep an eye on how much fruit you're eating and take note - if you feel like you're compensating for other sugars, limit; but otherwise, fruit is good. 

[Hero]

Haha good luck with Insanity! I tried it and had trouble with paying attention to what he's saying and trying to copy the movement at the same time lol. Also, Art of Manliness? Hell yeah man! I can already tell you got this in the bag, any guy who reads that is ok in my book. Good luck! I'll follow along!

[Meta]

I updated my diet goal. I realized that with my current snacking on fruit, the <60g of sugar wasn't really achievable yet, so I switched to a no high fructose corn syrup goal.

 

Can I get your thoughts on post-workout drinks? I don't want to break the bank with them, but I'm willing to move away from chocolate milk to get the HFCS out of my diet!

[Jodi V]

I absolutely love Silk dark chocolate almond milk.  No HFCS, just cane sugar.  Could be just the chocolate reward you seek after your workouts...

Good luck!  I'll follow along!    

[Meta]

Could be just the chocolate reward you seek after your workouts...

Haha, it's not the chocolate that I seek (that part actually isn't great after a workout for me!). Chocolate milk has been show to be an effective post-workout drink (Karp et al., 2006) and is an inexpensive one too, so that's why I've been using it. I'll have to reread that paper and check what's in your dark chocolate almond milk - maybe it will be roughly the same! Thanks for the suggestion!

[lizpirate]

Awesome!  FYI--I don't do HFCS either, but I do love chocolate milk as a post-workout drink.  The Darigold Old Fashioned Chocolate Milk doesn't have any HFCS in it (although it does have some regular corn syrup.  Oh well). 

 

You could also make your own with the Trader Joe's Midnight Moo Chocolate Syrup--no corn at all!

[Meta]

@lizpirate: I'll have to see if I can find the Darigold milk. Thanks! Sadly, the nearest Trader Joe's to me is an hour and fifteen minutes and the nearest Whole Foods is an hour and a half. Hopefully my grocery carries the Darigold!

[wideeyed]

I am wideeyedla on MFP if you want to add me. My diary is open, and with the exception of Saturdays, I'm pretty strict with the Paleo. I do use Greek yogurt to bump up some micros and get the cultures, but I am not really Primal, because I don't do cheese, etc.

http://www.oatmealwithafork.com/2012/12/14/diy-paleo-chocolate-syrup-no-high-fructose-corn-syrup/

It does contain coconut sugar, but it is better than Hershay's.

Good luck!

[lizpirate]

@lizpirate: I'll have to see if I can find the Darigold milk. Thanks! Sadly, the nearest Trader Joe's to me is an hour and fifteen minutes and the nearest Whole Foods is an hour and a half. Hopefully my grocery carries the Darigold!

 

I got it at my local Safeway, so hopefully it's not too hard to find!

[CrisciMalosh]

I would recommend adding The Paleo Solution by Robb Wolf. I found it an educational read, even though I am not going Paleo.

[jlai]

I'm on the Abs Diet, sounds silly I know. But it's more lenient, because you can eat grains and whole wheat items. The plan is all about consuming healthy grains, nuts, veggies, and protein. 

 

I would go Paleo, but I like my grains  just have to limit them though. 

[kindling]

Awesome goals! I'm really looking forward to your updates!

 

I am pro spreadsheets, personally

 

I think your goals are really well thought-out, and it looks like you're setting yourself up for success, so great job!

 

I have come to accept that paleo is not for me, at least not right now, and it was really hard to admit this to myself when it seems like everyone (particularly our fellow rebels) is crazy about it. So I guess what I'm saying is, don't feel discouraged if it ends up not being for you, and if it totally changes your life, well, rock on!

 

I was thinking about what you said on my thread, about choosing a number of books (or a particular book) versus choosing a number of minutes spent reading, and I wanted to add (to my response over there LOL) that I think I would totally choose a specific book as a goal for a challenge if I was in the same situation as you - that is, if I was trying to educate myself about something in particular, but perhaps was finding it difficult to make time to do the research. So I think it really just depends!! I don't let myself decompress enough, so that's where forcing myself to read - something I genuinely enjoy and haven't made a priority - for a certain amount of time came in.

 

 

I think you're "supposed" to weigh yourself on average once a week, on the same day, at the same time of day for the best consistency, but that's just what I've heard. I think weighing myself daily would drive me crazy, seeing the small fluctuations that come with water weight and whatnot!

 

LOVE LOVE LOVE your cleaning goals!!! I'll have to file the Art of Manliness away for my fiance

 

GOOD LUCK!! I think you'll do great!

[Meta]

@wideeyed: Thanks for the syrup recipe! I'll have to check that out.

 

@lizpirate: Sadly, we don't have a Safeway either. I'm hoping our "super Kroger" has it, otherwise I'm going to have to switch to something else!

 

@CrisciMalosh: Thanks for the recommendation. Have you read Primal Body as well? I'll have to compare reviews between the two.

 

@jlai: I haven't heard of the Abs Diet before. I agree it's a silly name, haha. I will read about it more to see if I want to pursue it instead of Paleo. Looking at a comparison I found quickly (and judging from the name), it's more of a "diet" rather than a lifestyle change; is that correct?

 

@kindling: Thanks for all the kind words! I've read off and on about the Paleo diet and my sister and some friends have good things to say about it; I just haven't tried to plan a shift in lifestyle yet. Glad to hear that you decided it wasn't for you and shifted tracks; it sounds like it would be a miserable change to make if it's not what you want. Did you decide on a different diet instead? Also, you should totally get your fiancé to read AoM - they have some great material!

[Celestia]

Your goals look solid and inspirational!  What's your Myfitnesspal name?  Mine is Celestia, add me

 

The two paleo books I've read so far is "It Starts With Food" and "The Primal Blueprint"  ...let me know if you are interested in these books.  I found them useful for meal planning and nutritional info. 

 

I also love that you added cleaning to your life quest!  Will try to do the same!

[Meta]

The two paleo books I've read so far is "It Starts With Food" and "The Primal Blueprint"  ...let me know if you are interested in these books.  I found them useful for meal planning and nutritional info. 

I'll have to check those out too. More options for reading!

 

I also love that you added cleaning to your life quest!  Will try to do the same!

Haha, I think that's my most popular goal so far! Glad everyone likes it.

[kindling]

@kindling: Thanks for all the kind words! I've read off and on about the Paleo diet and my sister and some friends have good things to say about it; I just haven't tried to plan a shift in lifestyle yet. Glad to hear that you decided it wasn't for you and shifted tracks; it sounds like it would be a miserable change to make if it's not what you want. Did you decide on a different diet instead? Also, you should totally get your fiancé to read AoM - they have some great material!

 

Ummm...no diet, per se, though I'm really interested in reading The New Abs Diet for Women, just to see what they've got to say...I suppose if anything, I work on mostly clean eating? I'm primarily focused on cutting out processed foods and refined sugars. I still eat dairy and whole grains, but I limit my consumption.

 

For example, a typical day for me tends to look something like: breakfast is greek yogurt with fruit; I'll snack on almonds or trailmix if I get hungry before lunch, for the added protein boost; lunch is usually either a tunafish or turkey wrap (wheat) with lettuce, sometimes with banana peppers and/or tomatoes; and dinner is chicken or tilapia with veggies. Once every other week or so we'll have chicken parm with spaghetti or tacos with corn shells, or something like that.

 

I was miserable when I tried Paleo/Primal...I'm just not a happy person when I 100% give up my grains...I started to despise eating, which in turn had me AVOIDING eating...so I knew something wasn't working for me. That said, it obviously DOES work for a LOT of people, and having tried it really made me redefine my meal compositions  Pasta and rice are no longer the substantial sides they once were.

[Meta]

@kindling: That sounds like a good compromise - do what you can and stay comfortable! That's largely what I'm going to focus on for now, other than my goal to eliminate HFCS.

 

By the way everyone, I found a decent chocolate milk - Horizon Organic Chocolate Milk. It uses cane sugar, I believe. I'm going to go with that for now, but I still need to check out my local groceries. We found this stuff on vacation this weekend.

[Meta]

The challenge started today! Over the weekend, I received a package that contains some body fat callipers and a measuring tape, so I took my starting measurements.

 

STARTING MEASUREMENTS

Weight: 204.4 lbs

Body Fat: 21% (calliper method)

Neck: 15.25"

Chest: 40"

Left Bicep: 12.75"

Right Bicep: 14"

Waist: 35.5"

Hips: 38.25"

Left Quadricep: 22.25"

Right Quadricep: 23"

 

We just got back from a mini vacation and don't really have much food in the house, so my breakfast was not the greatest: a Chobani "dessert" yogurt. However, I'm really liking the organic chocolate milk that we found during vacation, so that's a plus. So far, no HFCS for the day. I also started The Paleo Solution last night and finished up chapter 1.

 

Let's do this, everyone!

[Meta]

Here's the official tally for yesterday - Monday, Day 1.

 

GOAL #1: EXERCISE FOR GREAT JUSTICE

 

Killed this one - yesterday's workout was the Max Cardio Conditioning and I did really well despite being tired.

 

Pass!

 

GOAL #2: EAT DIRT, GET SICK

 

No HFCS today. We went to the grocery store and had to adjust a couple things. We switched barbecue sauces; the first sacrifice my fiancée has made for me and it has to be the barbecue sauce she'd developed a love for recently (Sweet Baby Ray's). I like the replacement (Stubbs' Sweet Heat) more, but she still likes the old better. Also, found out that our nice Kroger has the Horizon Organic Chocolate Milk, so I think that's what I'll be drinking for recovery for now.

 

However, I don't know that I ate enough on Monday. Wasn't hungry, but I felt a significant lack of energy during the first half of my workout this morning.

 

Pass!

 

GOAL #3: SHOW ME THE NUMBERS

 

Did all my measurements and plugged them in the previous post and in MyFitnessPal. Ding!

 

Pass!

 

LIFE GOAL: CLEAN UP, YOU SCHMUCK

 

So I realized that dusting isn't really a concern right now, so I picked up some. We are still unpacking from our move last month; thus it makes more sense to actually unpack if things are passably clean. The daily quests are largely part of my routine already, other than making the bed, so that went fine as well.

 

Modified pass!

[darkfoxx]

Good going on day 1  

[wideeyed]

Nice!