Wufkar - Stick it!

[Wufkar]

Challenge numero tres!

 

First off, I'm gonna make goals that are much more likely to be kept. I haven't done such a good job the last couple challenges of picking SMART goals. The last two times I fittered out to the end due to life circumstances.

 

This is also going to be a two part challenge for me as my vacation starts on 8/16/2013 and I'll be going on a road trip.

 

Main Quest Goal: Stick to the plan!

 

This may seem like a no-brainer, but I tend to get distracted and stop working out, til before I know it I haven't gone in a week. *cough* like this week *cough*

 

Grading Scale:

A: 6/6 Workouts / week 

B = 5/6 Workouts / week

C = 4/6 Workouts / week

F=  3 or less workouts per week

 

Also in this is that I want to mix up strength and HIIT, so MWF will be Strength days and TThSa will be HIIT days. I'm not allowed to swap them for each other unless completely unavoidable.

 

I intend to work out 6 days per week Weeks 1-3, 5 & 6. Week 4 will have a LOT of walking.

 

 

Goal 2: Slow the fork down

As we are always saying "you can't outrun your fork" I'm gonna slow that fork down!

 

100% Paleo for the first 3 weeks. 80% on Vacation (Week 4) - 100% weeks 5 & 6.

 

I allow myself small little cheats way too often and I'm finally down to within 10 lbs of my "goal weight". I need to toughen it up if I want to get cut!

 

The biggest challenge for me is going to be making sure I eat at least 1500 calories per day with this plan. Even when I wasn't Paleo I would have a hard time eating more than 1200 calories a day. I was often listless. I've been about 80% Paleo since January. I'm still working on losing body fat and getting leaner, so I'm not as worried about building muskles right now.

 

I do know that when I don't track my calories, I don't eat enough, when I don't eat enough I can't get myself out of bed to go to the gym. So eat up!

 

Weekly Grading Scale:

A: 7/7 Days Paleo

B = 6/7 Days Paleo

C = 5/7 Days Paleo

D = 4/7 Days Paleo

F= 3 days or less Paleo

 

Goal 3: Listen to the music

 

I've owned a guitar for quite some time, in fact the first one I had I over tuned so much I broke the neck. This goal is more about sitting down and taking time for me. 

 

It's called: Teach myself guitar.

 

 

Weekly Grading Scale:

A: 3x Per week

B = 2x per week

C = 1x per week

F= What's that weird thing called?

 

 

 

Biggest challenges this go round? 1, that pesky but much needed vacation hitting on Week 4. 2. I may well be moving to Austin TX for a job here as well. I have the interview on Monday.

 

 

*deep breath* alright, let's go!

[Wufkar]

The only way I know how to measure my progress is to.. measure my progress. So here's the starting point.

Every week I need to put this up with the date as well as grade the above three goals.

 

Current Status:

 

Height: 5'4"

Weight: 142.2lbs

Waist (Natural): 30.5"

Body Fat % (BMI): 26.06%

Navy BF: 27%

Hips: 37.5"

Shoulders: 41.5"

Neck: 14"

Wrist: 6"

Forearm: 10"

 

I will take a new "starting" photo Sunday so I have a visual baseline as well.

 

Website links for BF:

BMI

Navy BF

[wildross]

Ha!  Found you over here (that sneaky link you put in your footer helped).

 

You should be a big encouragement to Mom during vacation week.

[ChristArtist]

I'm going to be joining you on this one.....

I'll start a new thread somewhere.....;-)

[Wufkar]

Ugh, not a strong start on the workout front. Went to work at 630 am and didn't leave til 840 pm. Zzzzzz

So what I have to report is my eating habits.

I made a minor goal of macro nutrients of 45% carbs / 35% protein / 20% Fat along with minimum 1500 calories on workout days 1200 on days I don't work out.

 

Today: 1250 calories

Carbs: 120 g. --> 48%

Protein : 82 g --> 32%

Fat: 48 g. --> 20%

 

Pretty darn close I'd say!

 

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[TxAg_WxNerd]

My first challenge had a lackluster finish as well. If only life would stay out of the way this would be so much easier. Still, great goals and can't wait to hear about the road trip.

[prefect42]

Subbed.  What sort of things are you doing for your strength and HIIT?

[Wufkar]

Prefect, I do mostly powerlifting stuff for strength, bench presses, squats and deadlifts. I really enjoy moving weights that someone of my size is not "supposed" to be able to move.

HIIT wise, its new for me and I'm trying to do some of the insanity workouts. I really feel like that's what I need to drop the last 10.

I'm open to suggestions though!

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[Wufkar]

I know! Life is doing its best at the outset of this one too.

My truck started squealing on the way to the gym yesterday so I had to abort and go get my car. Pretty sure its the idler pulley.

I also forgot I'd volunteered for OT this week so I'll be dead on my feet Friday as well.

Hrm quote didn't work, this was to TXag_wxNerd.

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[Wufkar]

Alright, didn't make it to the gym today either, but its Wednesday so its strength day.

 

Bodyweight Pushups : 10

Diamond pushups : 4

Hanging Leg UPS : 12

Reverse Curls : 15

 

Squats : 13, 16, 13, 13, 18 = 73

 

 

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[Wufkar]

Oh! Macro nutrients

 

7/30/2013 1446 calories

93g Carbs ¦ 33%

124g Protein ¦ 44%

63g Fat ¦ 26%

 

7/31/2013 1382 calories

48g Carbs ¦ 20%

111g Protein ¦ 46%

83g Fat ¦ 34%

 

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[Wufkar]

Week 2 Check-in:

Height: 5'4"

Weight: 143.6lbs (+1.4lbs)

Waist (Natural): 30.25" (-.25")

Body Fat % (BMI): 25.99% (-0.07%)

Navy BF: 27% ( NC)

Hips: 37" (-.5")

Shoulders: 43" (+2") <-- somehow.. I think one way or the other my measuring was off,

Neck: 13.75" (-.25")

Wrist: 6" (NC)

Forearm: 9.75" (-.25")

Right Quad: 21"

Right Calf: 14"

Right Bicep: 12"

Waist below Belly button: 35"

 

Workout Goal Grade: F

Only did 3 workouts this week and they were all at home bodyweight workouts. pffft.

 

Slow the Fork Down Grade:C

5/7 days paleo. I ate bread Saturday and yesterday I had peanut M&Ms. 

I did however, manage to eat at least 1200 calories every day this week. Now I just need to get it balanced as far as carbs/protein/fat cus I'm all over the place.

 

Music Goal:B

I played Guitar twice this week

 

 

 

I'm going to drink a bunch of water today.. hopefully clean out that junk I ate over the weekend.

[Wufkar]

I know! Life is doing its best at the outset of this one too. My truck started squealing on the way to the gym yesterday so I had to abort and go get my car. Pretty sure its the idler pulley. I also forgot I'd volunteered for OT this week so I'll be dead on my feet Friday as well. Hrm quote didn't work, this was to TXag_wxNerd. Sent from my ADR6300 using Tapatalk 2

 

Idler pulley confirmed and replaced! Had some help from my brother, we ended up changing the pulley and the belt in the autozone parking lot.

No more Squeaky-Squeally!

[Wufkar]

This week in Macro Nutrients:

 

7/29/2013 1250 calories 

Carbs: 120 g. | 48% 

Protein : 82 g | 32% 

Fat: 48 g. |20% 

 

7/30/2013 1446 calories

93g Carbs ¦ 33%

124g Protein ¦ 44%

63g Fat ¦ 26%

 

7/31/2013 1382 calories

48g Carbs ¦ 20%

111g Protein ¦ 46%

83g Fat ¦ 34%

 

8/1/2013 1268 Calories

67g Carbs | 29%

87g Protein | 38%

75g Fat | 33%

 

8/2/2013 1349 Calories

129g Carbs | 46%

94g Protein | 34%

56g Fat | 20%

 

(Forgot to log 8/3)

 

8/4/2013 1707 calories

171g Carbs | 51%

75g Protein | 22%

88g Fat | 26%

 

 

Total for the week: 8402 calories

629g Carbs | 39%

574g Protein | 35%

414g Fat | 26%

[Wufkar]

8/6/2013 Workout

 

I was lazy, didn't plan anything out yesterday, so I did strength training today

 

Windmills 1 40 0

Windmills 1 30 5 150

Bench Press 1 10 45 450

Bench Press 1 10 65 650

Bench Press 2 5 85 850

Bench Press 1 10 75 750

Incline Bench Press 1 10 45 450

Incline Bench Press 2 6 65 780

Standing Oblique Ab Crunch 2 15 25 ea side 1500

Plate Pinch High Pull 2 10 25 500

Dumbell Bent over Row 1 20 17.5 350

Dumbell Bent over Row 1 15 20 300

Dumbell Bent over Row 1 10 22.5 225

Over Head Press - Bar Bell 2 10 30 600

Over Head Press - Bar Bell 1 10 40 400

V-Crunch - 1 15 10 150

Cable Lat Pull Down 1 10 55 550

Cable Lat Pull Down 1 10 70 700

Cable Lat Pull Down 1 5 70 350

Cable Low Row  1 15 45 675

Cable Low Row  1 10 55 550

 

Total #: 10,930

 

P.S. it SUCKS trying to wash your hair after that!!

[Wufkar]

8/7/2013 Workout

 

BodyWeight Abs

 

Grouped exercises performed consecutively in 3 rounds.

 

SpiderMan Plank Crunches 12 x 3

Russian Twist 15 x 3

Mountain Climbers 20 x 3

Cross Crunch 12 x 3

Leg Raise 12 x 3

 

 

 

Bicycle Crunches 12 x1

Hanging Leg Twists 6 x 1

 

 

Nobody poke my stomach today. I might fall over.

 

 

 

 

[Wufkar]

So.. I realized that last night if I had down that for time, it would have been HIIT.

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[Wufkar]

8/8/2013 Strength Workout

 

Back Squats 1 10 45 450

Back Squats 1 10 65 650

Back Squats 1 10 75 750

Back Squats 2 5 85 850

Calf Raises 1 15 25 375 

Calf Raises 1 15 50 750 

Calf Raises 1 15 65 975

Calf Raises 1 15 75 1125

Leg Press 1 15 50 750

Leg Press 1 10 100 1000

Leg Press 1 7 110 770

Tricep PressDown 1 15 20 300

Tricep PressDown 1 10 30 300

Ham Glute Raise 1 15 0 0

Ham Glute Raise 1 10 10 100

Bodyweight Dips 1 5 0

 

2 Laps Full sprint - couldn't find how many laps = a mile, I'll look next time, maybe 

 

Total #: 9,145

 

I need new shoes, I'm having to stop my squats because of pain in my left foot.

 

 

In other news, today I look like this whenever I encounter stairs:

 

 

[Wufkar]

Week 2 in Review 

 

8/5/2013 Monday

Worked 630a-7pm Again. No workout

Paleo Success!

 

Macro Nutrients | 1231 Calories

Carbs 127g 49%

Protein 89g 34%

Fat 43g 17%

 

8/6/2013 Tuesday

Upperbody Workout - BP, IBP, OHP

 

Macro Nutrients | 1248 Calories

Carbs 85g 36%

Protein 106g 46%

 

Fat 42g 18%

Paleo Success!

 

8/7/2013 Wednesday

Bodyweight Core workout

 

Macro Nutrients | 1047 Calories

Carbs 75 38%

Protein 66g 34%

Fat 56g  28%

 

Paleo Success!  But failed to eat 1200 calories.

 

8/8/2013 Thursday

Lowerbody Workout - Squats, HGR, Calf Raises

 

Macro Nutrients | 1331 Calories

Carbs 143g 48%

Protein 102g  34%

Fat 52g  28%

 

Paleo Success! 

 

8/9/2013 Friday

Another 630a-7p Workday, no workout. I did do some pushups and spiderman plank crunches but that's about it

 

Macro Nutrients | 1377 Calories

Carbs 125g 46%

Protein 87g 32%

 

Fat 62g  23% 

 

Paleo Success!

 

8/10/2013 Saturday & Sunday

Started out bad, kinda ended worse. I woke up with a hacking cough including phlegm. Totally awesome. Today I worked OT 630-3, but the entire day I've felt like death warmed over with no appetite.

 

I came home, helped a friend move some stuff to his new place then came home and took a HOT bath. I need to get this stuff out!!!

 

No Workout tomorrow morning either cus I'm again working 630a-7pm. I also did not eat paleo either today or yesterday. I had some jalapeno bites at texas roadhouse along with 2 rolls *hides* and today because I was sweating SO much all day, I downed an entire bottle of gatorade. Honestly I feel better now because I know I was expelling WAY too many electrolytes. but honestly.. I've only had breakfast and tuna salad. And I can't bring myself to eat any more today.

 

I'll do a weigh in tomorrow morning complete with measurements.

 

I gotta go try to sleep this mess off.

[wildross]

Hang in there.

sent from my Galaxy Note 10.1

[Wufkar]

Thanks Dad.

 

I feel better today, just stuffy now. When I laugh I end up coughing, which is annoying since I"m quite jovial.

 

Anyways, here's my weigh-in with Measurements

 

 

Week 3 Check-in:

Height: 5'4"

Weight: 141.4lbs (-0.8lbs)

Waist (Natural): 30.5" (+.5")

BMI: 25.87% BF (-.19%)

Navy: 26% BF  (-1.0%)

Hips: 37" (-.5")

Neck: 14" (NC)

Wrist: 6" (NC)

Forearm: 9.75" (-.25")

Waist below Belly button: 34" ( -1")

 

 

Workout Goal Grade: D

Only did 4 workouts this week, 2 were not HIIT they were Bodyweight only.

 

Slow the Fork Down Grade:B

5/7 days paleo. I ate bread saturday, however I'm not counting Sunday against myself as the gatorade was necessary since I was sick.

I did not manage to eat 1200 calories every day, but 5/7 isn't bad.

 

Music Goal:F

I didn't touch my guitar at all this week.

[Cort]

Love the Will Smith clip. That's how I felt about not just stairs, but the toilet when I first started squatting again. Haha. Hope you're still making great progress!

[Wufkar]

Soooo, I was sick most of the week before vacation while running like a maddog getting ready. Then came vacation to st Augustine. I shall post more solidly .. with pictures! When I reach the abode.

Thanks for the post Cort!

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[Wufkar]

So.. the 2nd half of this challenge kinda just.. died.

 

I went on vacation and haven't really worked out since

 

First, Pictures!

 

We went to Cumberland Falls in Corbin, Ky. We were trying to see the moonbow, but unfortunately it was overcast. However, still got some AWESOME pictures.

 

 

Mom and I went to a restaurant that used to be a marine. Wonderful seafood and an even better view!

 

 

 

We went on a Schooner ride, one sunset, one full moon:

 

 

Proof it was indeed me on the ship and not just canned photos:

 

 

SOO many cool photos! but I can't really post them all here.

 

I shall build a proper picasa folder and share them for any landscape junkies here.

 

Oh! I found this on the blue ridge parkway, can you say "d'aawwwww"?
 

[Wufkar]

Also, I found out on August 13th that my job is moving to texas entirely. While telling a friend of mine that I would be moving to Texas he suggested I apply for a company he works for.

 

I'm about to have a 2nd interview on Tuesday for that job, but it's in Nebraska. 

 

Either way, chances are I will be moving within the next 30 days.

 

It's been non-stop since I got back. oof.

 

I haven't been remotely the best on my diet, but I've only gone up 2 lbs. 143.8lbs now.