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AshPS Redefining Hope

AshPS

By AshPS
in Warriors

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AshPS

AshPS

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Last challenge I focused on creating habits and gaining my strength back after a long time away from the real me. This time I plan to up the level and take on a true recomp. My goal is to remove body fat while adding dense, lean muscle.

And I plan to do this surrounded by the strength and support of everyone here at NF. I came through the last battle with a platoon of awesome people who I am proud to have beside me for this new quest.

 

Since this will in essence be some amount of trial and error I am not as concerned with hitting an exact number on the scale. Inches lost will be more what I am aiming for.

 

My 3 Missions to accomplish the Main Quest:

 

Note: My friend Donar helped me in setting up these macros and the workout routine and they are based on what is suitable for my personal specifications and needs and might not be effective for someone else.

 

Mission 1: To hit my set macros (within a +5/ -5) each day 7/ 7 days. No cheats, dairy, bread, or pastas for a minimum of three weeks.

The reason for this is to get as accurate a measure of the progress I am making as possible with what I am doing consistently.

 

Here is what my macros will look like:

 

Training day macros = CAL/PRO/CHO/FAT = 1600/150/150/44

On non-training days, I will drop 4 fats, 35 protein and 30 carb

Non-training day macros = CAL/PRO/CHO/FAT = 1300/115/120/35

 

**Meal Plans are listed in Battle Log :

http://nerdfitnessrebellion.com/index.php?/topic/36495-ashps-battle-log/page-2#entry693545

 

Mission 2: To incorporate a weight training program 3 times per week (M,W,F)

This will be: (including warm up & acclimation sets)

Monday (Chest & Arms)

Flat DB Bench: 4 sets of 6, then 2 sets of 15-20 at 40-60%

Incline DB Bench Press: 3 sets of 4-8 reps, then 2 sets of 15-20 reps at 40-60%

DB Curls: 3 sets of 6 reps, then 2 sets of 12-16 sets at 40-60%

Lying DB Tricep Extentions: 4 sets of 6 reps, then1 set of 15 at 40-60%

 

Wednesday (Legs)

DB Lunges: 3 sets of 16-20 (8-10 per leg)

DB squats: 4 sets x 12, 12, 10, 8

followed by 1 set of BW squat jumps x 20

DB RDL : 4 sets of 10

DB Calf raises: 3 sets of 20

 

Friday (Back and Shoulders)

Bent over DB row : 4 sets of 8-12, then 1 set of 15 at 40%-60%

Inverted Rows: 3 sets of 4 - 8

Seated DB press: 4 sets of 6, then 1 set of 12-16 at 40%-60%

DB rear lateral raises: 3 sets of 15

Knee Raises number to be decided

 

Recovery Days: T, Th, Sa, & Su & NO Cardio

 

Mission 3: I will log all workouts and meals and keep track of my macros every day. This is something I will have to get used to as I tend to be more of a just get it done. But, that won't help me figure out what I need to make adjustments on. Can't learn if you've got nothing to learn from.

 

And two things I want to keep in mind that Donar told me and I think are important to this process:

 

The biggest problem with inconsistency is that it is impossible to diagnose the issue and know how to fix it.

(So consistency will be important in showing me what works and what doesn't.)

 

and.........

 

Just remember the 2 rules......

The first rule of nutrition is to hit your daily macros.
The second rule of nutrition is to hit your daily macros.

(So, must hit macros, lol. ;))

 

Now My Motivation:

 

First and foremost my six kiddos. They need a strong healthy mom. As an example, alive, not dying slowly from self inflicted illness and physical issues. I have started the journey back to being just that with the last challenge. Time to kick it up a notch.

 

Secondly, every person who journeyed with me through the last quest and any and all who would like to join me on this adventure. By them I am motivated to succeed in ways I had once given up on.

 

And a particular shout out to my bestie A-buddy Vilkacis for having my back in the last quest! Looking forward to what we'll CRUSH this time around!! :triumphant: :triumphant: :triumphant:

 

GRADES:

 

A = 3 workouts/ week, eat to macros 7/7 days/wk, log min. 6/7 days/wk

B = 3 workouts/ week, eat to macros at least 6 days, log at least 6 days

C = 2 workout/ week, eat to macros at least 5 days, log at least 5 days

D = 2 workouts/ week, eat to macros at least 4 days, log at least 4 days

F =  Will Not Happen- Nough Said- technically, anything less than a B will not happen

 

 

 

 

Now, enough talk........ Let's Get It Done!

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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AshPS

AshPS

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ZOMG! New challenge!!

Definitely following!

 

Thanks Donar!!! ^_^

 

I  AM SO PSYCHED!!!!! :triumphant: :triumphant: :triumphant: :triumphant: :triumphant: :triumphant: :triumphant:

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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brader24

brader24

Posted
Posted

Sounds like a great plan.  I'll be following along.  I hope to get mine up by tomorrow.  Still have a bit to write up.

Level 2 Hawk Assassin

Str: 2, Dex: 1, Sta: 2, Con: 2, Wis: 4, Cha: 1

Challenges: Getting Going, 1, 2(Failed), 2.1(failed), 2.2(current)

Accountability:  The Dai-Gurren Brigade

 
Current Challenge Goal Progress:  Food Log(7/36), Exercise(5/24), Sleep Log(6/36), Meal Plan(1/21)
 

Battle Log

 

Fitocracy  MyFitnessPal  RunKeeper

 

“Believe the incredible and you can do the impossible†- Archbishop Fulton J. Sheen

"Do you not know that your body is a temple of the Holy Spirit within you, which you have from God? You are not your own; you were bought with a price. So glorify God in your body." - 1 Cor 6:19-20

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alienjenn

alienjenn

Posted
Posted

Ummmm.... how could I not sub to so much awesome

Sent with tapatalk... if this post seems brief or full of misspelled words it's because my phone and autocorrect are actively plotting against me

Level 10.4 Wood-Elf, Ranger - specializing in demon fighting

"doing the impossible since 2012 :D" - Librarian of Doom

facebook battle log level 50 WOOT   Backstory CNF2014  current (not challenge - doing a battle log this time)

Spoiler

 

* This is the day the Lord has made, rejoice in it and be glad. God, The Bible. * Do or do not, there is no try. - Yoda
* There are three options in this life; be good, get good, or give up. -- House * Never take counsel of your fears. Stonewall Jackson. 

* level 50 isn't gonna just POOF happen - alienjenn, NF IRC chatroom

 

* I'm not about to give up - Because I heard you say - There's gonna be brighter days… I won't stop, I'll keep my head up - No, I'm not here to stay ...  - 

 I just might bend but I won't break - As long as I can see your face - When life won't play along - And right keeps going wrong - And I can't seem to find my way - I know where I am found - So I won't let it drag me down - Oh, I'll keep dancing anyway - Mercy Me - Move

 

 

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Yellowjacket

Yellowjacket

Posted
Posted

You're BAAAAACK!!!  Should be good!

Can someone explain the code for links here?  I'm used to seeing [*url=www.post.com] Challenge #1 [*/url]for BB code. (Minus the asterisk)

 

Challenge #1 http://rebellion.nerdfitness.com/index.php?/topic/33587-the-tortoise-wins-the-race/

Challenge #2 http://rebellion.nerdfitness.com/index.php?/topic/36620-yellowjacket-has-to-fix-his-armour-yes-thats-a-canadian-spelling/

Challenge #3 http://rebellion.nerdfitness.com/index.php?/topic/39286-yellowjacket-long-term-planning/

Challenge #4 http://rebellion.nerdfitness.com/index.php?/topic/42502-yellowjackets-plan-to-survive-in-a-foreign-jungle/

Challenge #5 http://rebellion.nerdfitness.com/index.php?/topic/44381-back-to-fat-loss/

 

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AshPS

AshPS

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Posted

Sounds like a great plan.  I'll be following along.  I hope to get mine up by tomorrow.  Still have a bit to write up.

 

Thanks brader!!  Glad to have ya!! ;)

 

 

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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AshPS

AshPS

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Posted

Subbed for awesomeness and dancing!

Sent from my ADR6425LVW using Tapatalk 2

 

Thank you!! ^_^ lol

 

Yep- dancing!!! lol :triumphant: :triumphant: :triumphant: :triumphant:

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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AshPS

AshPS

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Posted

Ummmm.... how could I not sub to so much awesome Sent with tapatalk... if this post seems brief or full of misspelled words it's because my phone and autocorrect are actively plotting against me

 

Sub'd awesomeness right back!! :love_heart:

 

Sub'd.  Of course.  Kill it Ash!

 

With you along forboy (& the boomstick), won't be a problem! lol ;)

 

Uh oh! Ash is getting all prepared early. I better get it together haha.

 

Go Ash! Can't wait to see you kill this one, too. Will Jess be joining us again?

 

I'm looking forward to killing it with you!! We're the Brigade!!! :triumphant:

 

Yep, she's coming along, lol!

 

Also following! Go forth and recomp!

 

Thanks .redline- you're awesome! So glad you're here!! ;)

 

You're BAAAAACK!!!  Should be good!

 

Lol, YES I AM!!!! That's my plan!!!! :D Thank you for stopping in!!

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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AshPS

AshPS

Posted
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Posted

I'll also do a daily daily macro+sugar log. Consistency to us all!

 

Awesome!! Love to have you along!! I'll be checking for your thread! ^_^

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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AshPS

AshPS

Posted
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Posted

ASH!!!!! 

 

 

So glad you joined my guild!

 

 

Continue the updates and one say we'll meet up and lift heavy together. 

 

Keep up the awesomeness .

 

Hoped you would stop in! lol

 

Many thanks and I am looking forward to it! ^_^

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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Swampling

Swampling

Posted
Posted
<snip...>

GRADES:

<snip...>

F =  Will Not Happen- Nough Said- technically, anything less than a B will not happen

 

 

:D Yep, didn't expect anything less!

Let's kill this!

 

(Ummm... just one tiny question - what about the happy dances with the NO CARDIO rule?! :nightmare: Does that mean you delegate those to Vilkacis and ElbowRocker? ;) )

Hobbit 

Challenges: 14 | 13 | 12 | 11 | 10 | 9 |  8  | 7 | 6 | 5 | 4 | 3 | 2 | 1

My shiny new "battle" log - probably more of a plodding-along log, but hey, it's mine!

 

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Jodi V

Jodi V

Posted
Posted

Also following! Go forth and recomp!

 

Bwahahahaha!!  Love this quote - it may become part of my signature :)

 

I'm new to this whole macros thing, so I'll be following along and taking notes.  Oh, and dancing   :triumphant:  :triumphant:  :triumphant:  :triumphant:  

Level 2 Amazon Druid

STR 4|DEX 1|STA 1|CON 3|WIS 3|CHA 1

 

My 1st Challenge - Ring Toss, Anyone?     My 2nd Challenge - Jodi's Two Towers     My Battle Log     My Tribe - The Dai-Gurren Brigade

 

At times, you become almost certain that you slabbed this hillside three days ago, crossed this stream yesterday, clambered over this fallen tree at least twice today already. But most of the time you don’t think. No point. Instead, you exist in a kind of mobile Zen mode, your brain like a balloon tethered with string, accompanying but not actually part of the body below. Walking for hours and miles becomes as automatic, as unremarkable, as breathing. At the end of the day you don’t think, 'Hey, I did sixteen miles today,' any more than you think, 'Hey, I took eight-thousand breaths today.' It’s just what you do.â€

Bill Bryson, A Walk in the Woods

 

 

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AshPS

AshPS

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As if I wasn't going to follow the awesomeness of Ash :tongue:

 

Looking forward to seeing you beast this challenge too!

 

Yahooooo, Yeti is here!!  Same to you my friend!! ^_^

 

 Yep, didn't expect anything less!

Let's kill this!

 

(Ummm... just one tiny question - what about the happy dances with the NO CARDIO rule?! :nightmare: Does that mean you delegate those to Vilkacis and ElbowRocker? ;) )

 

Lol, Happy Dancing shall still continue on line!!! Maybe a few thrown in at home, just don't tell Donar, lol! ;)

 

Lol, I love it!

 

I think you're off to a great start to smash through another challenge!

 

Tahnks Absidey!  Looking forward to joining you on this journey! ^_^

 

Bwahahahaha!!  Love this quote - it may become part of my signature

 

I'm new to this whole macros thing, so I'll be following along and taking notes.  Oh, and dancing   :triumphant:  :triumphant:  

 

YAH for online Happy Dancing!!!! :triumphant:

 

Noooooope. Nope.

 

 

 

 

 

No.

 

Don't worry Elbow, your safe here, lol!! :tongue:

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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AshPS

AshPS

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Posted

What... you mean that's... a negative? No? Nevah evah?

 

Lol, oh now swampling.... you ought to know I'm not letting him off that easily! ;)

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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