forkboy first challenge no wagons just level-ups

[forkboy]

Howdy,

I am struggling with what I call "constantly falling off the wagon."  I have succeeded at becoming pretty fit twice in my adult life since I was in high school, once with a running and a body-weight strength routine and high "greens" vegetarian diet, and once with CrossFit and a Paleo diet.  I have been "on the wagon" of weight loss and success dozens of times, but continually seem to fall off.  I make a couple of excuses for big events, sports injuries, weddings, family deaths, etc. and then I fall down a slippery slope of debauchery involving lots of food, cigarettes, general sloth, and alcohol to put on all the weight (plus some) back on and bring back minor bouts of depression.  I stumbled across this site while looking for information on "at home CrossFit" reading the CrossFit 101/intro blog entry and am very impressed.  I love the angle you all are taking.  Time to stay stop with the wagons and get on the path to leveling-up my life!  Looking forward to it!  Thanks for all the great resources!

 

Main Quest: get back to my "normal" weight range in this first 6 weeks, so ~185 lbs.  I am currently 5' 9" and 202 lbs and would estimate my body fat percentage to be well over 30%.  I eventually won't care about my weight and want to focus getting my body fat percentage at 15% or lower with great general fitness capacity, but understand those goals go well beyond 6 weeks.

 

3 Goals:

1) Paleo all the time, some intermittent fasting, no off days or cheat days

2) 3 days cardio/interval training, 3 days strength each week

3) sleep 7 hrs per night

 

Life goal attached

 

I started Wed 7/31

I did strength with a body routine, warmup and cool down, paleo solid all day, went to bed at 1030p and woke at 6a, success!

 

Thursday 8/1

No workout, fail! bed at 11p woke at 6 a, paleo all day, partial success for the day

 

Friday 8/2

Interval running with warmup and cool down, paleo solid all day, went to bed at 10p and woke at 7a, success!

[forkboy]

Saturday 8/3 have finished my basic NF strength routine (slightly modified)

 

Warmup

10 burpees

20 JJs

20 air squats

5 lunges (ea leg)

10 hip extensions

10 leg swings out (ea leg)

10 leg swings side (ea leg)

10 pushups

10 best stretch ever

 

Routine

20 air squats

10 pushups 10 lunges (ea leg)

10 40 lb bentover dumbbell row (ea arm)

30 second plank

30 JJs

 

I set my timer for 20 minutes AMRAP, I completed 3 rounds

 

5 minute cool down and stretch

 

On to a Paleo breakfast....

[ElbowRocker]

Nice job so far!

 

I've never made it to anything near "fit" before, but I know what you mean about constantly falling on and off the wagon with food, nicotine, and alcohol. I'm a man of many vices. I think I read this in someone else's post, or somewhere, but whenever you do slip up or cheat, just let it go. Don't let it be an excuse to eat crap the next meal too. You can start over tomorrow, but you can also start eating well again right in that moment. And don't let it get you down. No one's perfect!

 

Best of luck continuing with your schedule! I should consider the AMRAP thing. No way I'd get three rounds in 20 minutes, but it might be nice to mix it up using time instead of trying to just drag out one last set.

 

Cheers!

[aretephora]

Good luck forkboy! I was in great shape a year ago - at my ideal weight, reasonably fit. Then I got an ice cream maker for last summer and.... well.... now I've got 30 pounds to lose! I really fell off the wagon! I think you've got a lot of people on this site who can relate. Keep working and take ElbowRocker's advice: If you mess up, let it go. You've got a lot of days to make it up! Find the support you need here to keep your goals in mind.

[forkboy]

Thanks for the solid advice arettephora and ElbowRocker!  Love this new community so will keep checking in!

[AshPS]

Hey there! Looks like you got an awesome workout in! Congrats and welcome!

[forkboy]

Exercise was playing with my kids at the park today as my rest day. Lots of running.  My son is "training" for his pewee football league.

 

Went to the movies today too, tough not to partake with the rest of the family in soda, popcorn, and candy, just stuck with a water.

 

Last night got 9 hrs of sleep.

 

Been on track with Paleo today so another successful day.  

 

Bought myself a week 1 reward of a new water bottle to take with me on my interval runs in the coming weeks.  Need to prep some lettuce for the upcoming week....

[AshPS]

I am soooo proud of you! That had to be tough! Rewards are a fantastic idea. Helps give you something to look forward to.

 

Prepping lettuce, don't ask me why but it is one of my LEAST favorite things to do, seriously. I'd rather bathe the cat, lol!

[forkboy]

I am soooo proud of you! That had to be tough! Rewards are a fantastic idea. Helps give you something to look forward to.

 

Prepping lettuce, don't ask me why but it is one of my LEAST favorite things to do, seriously. I'd rather bathe the cat, lol!

 

I find a salad spinner takes away some of my general hatred of the activity.

 

Completed Strength this Morning:

Same warm-up as before followed by 

 

25 minute AMRAP

20x 40lb Sumo Dead Lift

20x 40lb Russian Swings

10 pushups

10 lunges (ea leg)

10 40lb bent over row (ea arm) (can you tell I only have one 40lb kettle bell?)

30 sec plank

10 burpees

 

I completed 3 rounds and it completely kicked my ass.  The added weight and swapping burpees for JJs, painful, but I survived!

 

Went to bed at 10:30p and up at 6a.  Eggs and salsa with black coffee for breakfast, followed by a very small portion of raspberries.

 

Yum.

 

Have a great day Monday all!

[AshPS]

Awesome workout! Sounds like you got the day started right!

 

Salad spinner, lol, don't have one but thinking now I should get one. Hey, anything to burn a few more calories, huh??!

[ElbowRocker]

Very nice workout. I tried the AMRAP thing (not quite, just timed three circuits of what I do as fast as I could manage), and man is it more intense than resting a little bit more between sets.

 

It's awesome that you managed to resist popcorn in it's natural habitat. Not many can tame the beast on such dangerous ground. Congrats to you and your willpower!

[forkboy]

Yesterday ended with lettuce wraps with chicken, carrots, and a handful of nuts for lunch.  Dinner was a shrimp salad.

 

Today I completed my interval running with warm-up and cool-down, breakfast scrambled eggs and black coffee.

 

Still on track.

 

Happy Tuesday!

[aretephora]

Sounds like you're doing a great job keeping up with your goal! Pretty impressive and inspiring

[forkboy]

Man am I draaaaaagggging this morning.  I hit snooze several times more than usual.  I did get in my 7 hours though.  Slept from 10:30p to 6:30a (a full 30 minutes of snoozing).  My workout was mostly the same as Monday, but felt very draining.  I ended up swapping the burpees for 25x jumping jacks because I was feeling so winded.  I feel so tired and have a huge headache too.  Lots of water today will hopefully help correct.  Not sure what's going on.  I did finish 3 sets though.  I was on track with food too.  Lunch was a salmon poppy Asian salad at a local restaurant for a business lunch and dinner was talapia, sweet potato, and summer squash.   I also had a glass of red wine.  I know there is lots of debate in some of the paleo/primal communities about both sweet potatoes and red wine, but I allow both in moderation, but I am avoiding russet and other potatoes and all beer and white wine.  I would permit vodka or gin or something, but it is rare I am in a situation where I feel like having those type of cocktails.

 

Let's go Wednesday!

[AshPS]

Seems to be a theme this morning, lol! My buddy and I were just discussing the same thing!

 

Hope the water helped. I know that dehydration can be a factor. I have them A lOT.

 

AWESOME!!!!! So proud of you!!

 

I am a firm believer in moderation. Paleo is not an option for me except for my own meals so the dinners I make for my group HAS to be about moderation.

 

Good going! Keep it up!!

[forkboy]

 

Paleo is not an option for me except for my own meals so the dinners I make for my group HAS to be about moderation.

 

 

This is definitely a challenge in my house too.  The wife and kids eat pasta and bread quite a bit.  If I am cooking I will just make an additional side for myself.  If my wife is cooking she will also often do the same, or I just opt out of those options and double-up on the good stuff, veg, meats, etc.

 

Any way you could work in more paleo-friendly foods for your fam, since it seems like you are the one cooking no?

 

Thanks for the support.  I have been following your posts too, you are doing awesome!

[AshPS]

Yeah, I would like to do more paleo for all our meals, but meat is not an every night option due to the size of this group, and hubs won't do just a veg. type meal.

 

I do pretty much the same as you mentioned. I cut out any cheese, or extras on my plate, eat veg then protein then carb. Hopefully by then I will be mostly full or full and reduce the carb intake. Lots of veggies depending on my hunger level.

 

 

 

Thank you (gracious bowing), glad your a follower!   Same to you!!

[ElbowRocker]

Man am I draaaaaagggging this morning.  I hit snooze several times more than usual.  I did get in my 7 hours though.  Slept from 10:30p to 6:30a (a full 30 minutes of snoozing).  My workout was mostly the same as Monday, but felt very draining.  I ended up swapping the burpees for 25x jumping jacks because I was feeling so winded.  I feel so tired and have a huge headache too.  Lots of water today will hopefully help correct.  Not sure what's going on.  I did finish 3 sets though.  I was on track with food too.  Lunch was a salmon poppy Asian salad at a local restaurant for a business lunch and dinner was talapia, sweet potato, and summer squash.   I also had a glass of red wine.  I know there is lots of debate in some of the paleo/primal communities about both sweet potatoes and red wine, but I allow both in moderation, but I am avoiding russet and other potatoes and all beer and white wine.  I would permit vodka or gin or something, but it is rare I am in a situation where I feel like having those type of cocktails.

 

Let's go Wednesday!

 

I know you are still drinking coffee, but any chance this is caffeine withdrawal related? Have you cut back on your usual amount? Headache and tiredness sounds close. Also if you really cut way back on the carbs when you started eating primal/paleo, you could be going through a bit of the carb flu. That would last more than a day though most likely.

 

Either way, congrats on sticking with it even though you felt like crap!

[forkboy]

I know you are still drinking coffee, but any chance this is caffeine withdrawal related? Have you cut back on your usual amount? Headache and tiredness sounds close. Also if you really cut way back on the carbs when you started eating primal/paleo, you could be going through a bit of the carb flu. That would last more than a day though most likely.

 

Either way, congrats on sticking with it even though you felt like crap!

 

Could be either or both, yes.  I was drinking a lot of Coke Zero before this challenge and am now just doing two cups of coffee a day.  I had also been on a vacation binge involving lots of carbs and refined sugars, so hopefully those are the withdrawals.  I noticed the headache went away mid morning yesterday after coffee and is now back, though more dull than yesterday and I am pre-coffee this morning so caffeine seems the most likely culprit.

 

I did an interval run again this morning.  I assumed when I read the workout from Steve that it was too easy.  I got an app for my phone to measure the work vs. the rest and running full on 90-100% effort for 30 seconds is actually a lot more challenging than I expected.  I enjoyed my run quite a bit this morning.  I live in a beautiful part of the world and being able to be out in the desert in the early morning for an hours is pretty amazing.

 

Dinner was salmon, squash, and mushrooms (yeah the mushrooms were as weird with salmon as they sound, but they were going to go bad, soo...).  Lunch was lettuce wraps, carrots, berries, and nuts.  Breakfast was eggs and coffee per usual.  I went to bed at 10:30p and was up at 6a, so still on track.

 

Let's go Thursday!

[AshPS]

Yeah, for being on track! It's that day by day process that gets you there.

 

Hey, I have a question if you feel like answering. What is the inspiration for the profile pic? It amuses me to call you forkboy with such a pretty profile, lol!

[forkboy]

Yeah, for being on track! It's that day by day process that gets you there.

 

Hey, I have a question if you feel like answering. What is the inspiration for the profile pic? It amuses me to call you forkboy with such a pretty profile, lol!

 

Mostly I lack creativity.  forkboy is the moniker of a band member I admire from the band Lard (he was in the Dead Kennedys, does spoken word, and has been involved in a number of bands) and the history of the name amuses me a little.  The picture is from my favorite Lard album cover.  I was just thinking this morning about updating my pic, but need some inspiration.  Got ideas?

[AshPS]

Mostly I lack creativity.  forkboy is the moniker of a band member I admire from the band Lard (he was in the Dead Kennedys, does spoken word, and has been involved in a number of bands) and the history of the name amuses me a little.  The picture is from my favorite Lard album cover.  I was just thinking this morning about updating my pic, but need some inspiration.  Got ideas?

 

Lol, that is why I LOVE talking to people. The interesting things you learn. I've not heard of those groups (sorry). Will have to look them up.

 

Well, what kinda things are you interested in, or what kinda things do you feel represent that inner you that you're wanting to become?

 

Or would you just rather be really funny, lol?

[forkboy]

How about now?  Cyclops from Krull.

[AshPS]

Works for me, LOL!! 

[forkboy]

I made it through my three strength routines for the week, but I failed on my sleep last night for the first time.  I slept from midnight to 6a, an hour short, bummer.  I have this struggle where I really love spending time with my wife after the kids are asleep.  The house is so quiet and peaceful and we can actually hear each other and finish a story or thought without interruption.  My wife is the furthest thing from a "morning person" so there is no way that time will ever be spent in the morning.  She is always grumpy, no matter how many hours she sleeps, for a full hour after waking.  So at least I missed the goal for a higher priority, it wasn't wasted on TV or something stupid.  Meals since last post have been 3 eggs and avocado for b-fast yesterday, a Chipotle salad for lunch with double chicken no rice or beans, and guac, dinner was another chicken salad that was supremely disappointing.  I had a glass of red wine and a spoon of almond butter for late night treats while chatting with my wife.

 

Today's workout

Warm-up per usual

 

25 minutes/3 rounds of:

15 Sumo Dead-lift High Pulls (40 lb)

15 Push-ups

20 Air Squats

5 Kipping Pull-ups

15 Thrusters Overhead Presses (40 lb)

30 sec planks

 

Cool-down per usual, but added extra time for my shoulders

 

I had to substitute the last set of planks for 15 sit-ups because I put too much shoulder work into that routine and they were on fire by the end of the third set.  I had to take breaks during the 3 round to complete all the reps of the push-ups and thrusters.

 

Go get Friday!