Orcwarrior's Second Wind!!!

[orcwarrior]

Setting out for my fifth challenge I'm taking stock of where I've been the last six months.

April - started my fitness quest at 308 lbs - exploring new ways of managing my eating, and started strength training.  Great initial success through my first 2 1/2 challenges - lost 58 lbs by mid-August, and ran my first-ever Warrior Dash without stopping (my goal).  Had a mild post-accomplishment-high letdown, plateaued a little, and then have struggled significantly since my mother's death in mid-September.  Regressed some in my eating, which has stalled me and bounced me up some from my low of 241 in early September.  My goals for this challenge will reflect my quest to re-establish and get consistent again with the healthy behaviors I was doing well up until 8 weeks ago.  

 

This orcwarrior is out to beat those old habits down into the ground again!!!

 

  

 

Life Mission Quest:  Get under 200 lbs.

    Haven’t been under 200 lbs since shortly after left the Air Force in 1996, 17 years ago.   I want to get back to where I was at 30, weight-wise, and then set some more goals related to raising my performance in running, biking, lifting, or whatever my physical passion is at that time.

 

My battle plan is as follows:

1.  Keep a food log tracking eating and calories, which will be mostly paleo except for the occasional sandwich with wheat/light bread that I allow myself, and NO BINGING.  Goal is 14K cals/wk.   <14K  A,  <15K B,  <16K  C,  <17K  D,  >17K   F  +2 Con, +1 Cha

2.  Do a minimum of five workouts weekly, alternating between strength and running workouts, the latter usually intervals.   I'm going to average this over the challenge to allow for life issues, so I'm shooting for 30 workouts total.  30+  A,  28-29  B,  26-27  C,  24-25  D,  23 or less  F   +2 Str   +2 Sta

3.  Stay caught up at work - no more than two undone reports at the end of each week.  This pretty much pass/fail for each week.  +2 Int

4.  Stay current with Bible reading, light treatment (I have SAD), and meeting with my small group and other relationships.  These things are key to keeping me feeling good and well motivated and engaged in life. Will be scored somewhat subjectively - keep track of reading and being proactive relationally each week both inside and outside of immediate family.  +2 Wis\

 

I'm hoping to re-engage well and get back on the progress track for losing weight.  Am starting out slightly above where I ended several weeks ago, at 253.  That's OK - not where I've been, but where I'm going that counts.  Vive la Rebellion!

[DirtyLittleSecrets]

Putting a little back on isn't the worst thing in the world, it either means you were doing a diet trick that wasn't quite working or your body is trying to adapt to the lost weight. It's when it never goes back down we have to worry :-).

 

You're doing great so far and I'm here for you with this challenge. Let's do it!

[mitch_dee]

Orc!!!!! I was so close to hunting you down...... I was hoping you would show for this challenge. I will be back to stalk you once I am back at a computer!

[joedog]

Sent from my ADR6425LVW using Tapatalk 2

[joedog]

Sorry for the blank post. I bumped the wrong button and tapatalk won't let me edit either!

Anyway, glad you're back! I remember when you told Starpuck about the PHLABE. I love that. It's so true.

Sent from my ADR6425LVW using Tapatalk 2

[smurray]

Good to see you in this challenge.  don't worry about the back slide in the weight dept. you will be back on track in no time.  Looking forward to seeing your progress.

[starpuck]

Glad to see you back my half brother.        Your goals are sound and you are still here, despite everything.    Your grit will help carry you when the successes seem to come more slowly.   Hold to it!

[orcwarrior]

Putting a little back on isn't the worst thing in the world, it either means you were doing a diet trick that wasn't quite working or your body is trying to adapt to the lost weight. It's when it never goes back down we have to worry :-).

 

You're doing great so far and I'm here for you with this challenge. Let's do it!

Thanks for the support - agreed!  Let's kick some butt this challenge!

 

 

Orc!!!!! I was so close to hunting you down...... I was hoping you would show for this challenge. I will be back to stalk you once I am back at a computer!

Never looked forward to being stalked so much!!! 

 

 

Anyway, glad you're back! I remember when you told Starpuck about the PHLABE. I love that. It's so true.

 

I've taken my own PHLABE advice several times - it's good truth.  Trying to apply similar techniques to get back on track now - hoping I can do so consistently.

 

 

Good to see you in this challenge.  don't worry about the back slide in the weight dept. you will be back on track in no time.  Looking forward to seeing your progress.

Thanks.  Not worrying now, trying to keep looking forward.  Thanks for the encouragement! 

 

 

Glad to see you back my half brother.        Your goals are sound and you are still here, despite everything.    Your grit will help carry you when the successes seem to come more slowly.   Hold to it!

Grit I will need, half-sister.  I'm holding fast - good to hear from you.

 

Brief checkin - weekend flew by, no time.  Six workouts this week, went well.  Starting 4th week of madcow program tomorrow, no stalling yet.  Eating not bad - averaged slightly over 2K but did have one small binge - no real stress reason, just tasty junk food sitting there and didn't bother to practice good coping.  Sigh...  could be worse.

 

Relational and Bible reading going reasonably well, work slightly behind.  Those are my Readers-Digest-version goal report.  Now I've got to hit the hay - 12-hour work-day tomorrow.  More later in the week.

[orcwarrior]

Did my lifting workout this am and had a successful eating day - 1800 cals, 40/40/20 protein/carbs/fat - if I could bottle today and do it repeatedly, I'd be good.  

 

Just started using MFP app on my new smartphone - finally left my old flip phone behind and moved into the current century.  Like the MFP so far, still figuring out all its ins and outs.  Does anybody know how to reset its preset goals for protein/carbs/fats?  Just curious.....

 

My am workout - fourth week of 5x5, madcow variant.

 

Squat    

5x110

5x130    

5x150    

5x170      

5x190

 

Planks  4x65"

 

Bench    

5x82.5      

5x92.5      

5x102.5    

5x112.5    

5x122.5

 

BBO Row    

5x82.5

5x95

5x107.5

5x120

5x132.5

 

Alternating (supersets) with squats and planks, and then with BP and BOR.  Makes a good workout.

[smurray]

Hey Orc, awesome attack on the workout.  Way to orc smash that weight.  Glad you have gotten set up on the MFP program.  That has really helped me in keeping track of what I consume and when i can cut loose a little or stay strict.  The phone app is great with its ease of use.  I did dig up an answer to your question about customizing the nutritional goals via the website.  The post is below.  Keep up the good work and don't hesitate to look me up on MFP.

*****************************************************************************************************************************************

June 25, 2013 12:08 pm

 

 

I have a set of goals I want to enter in the food tracker. For instance, I want to change the default goal for daily protein consumption. How do I do that?

 

 

 

June 25, 2013 12:14 pm

 

Hello,

 

To change your diet and fitness goals, just click on the "My Home" tab, click on "Goals", then click on the "Change Goals" button.

 

You'll see two options: guided and custom. In the guided option, MyFitnessPal will recommend a set of diet and fitness goals for you based on your diet profile. In the custom option, you can set your own customized calorie and nutrition goals.

 

Regards,

 

 

Tom

 

MyFitnessPal Staff

[orcwarrior]

Smurray,  Thanks much!  I jumped right on it, and it worked like a charm.  Have been reading a lot about macros, i.e., nutritional goals and carb/protein/fat breakdowns over on Courtnie Marie's thread, and wanted to modify it to take advantage of what I'm learning.  Thanks for the tip!

[joedog]

The guided goals from MFP are terrible. It wanted me at 55% carbs, 15% protein and 30% fat. Eating that macro ratio is how I got this size! 

 

If you figure out how to bottle 1800 cals at a 40/40/20 split, let me know. I may become your first customer! 

[mevre]

our goals are pretty similar! i'm always glad to find a kindred fitness spirit.   keep up the good work!

[starpuck]

I like your workouts.  They are simple, tidy, and effective.  I may start stealing.   *sneak sneak*

Half-orc, ranger-thief? 

 

Say whaaaat?

[orcwarrior]

The guided goals from MFP are terrible. It wanted me at 55% carbs, 15% protein and 30% fat. Eating that macro ratio is how I got this size! 

 

If you figure out how to bottle 1800 cals at a 40/40/20 split, let me know. I may become your first customer! 

Tell me about it (the MFP goals) - same for me.  My old way of eating was not only high carb, but lots of processed carbs in large amounts.     Started NF with doing paleo and liked it, had good results, but had some difficulty with my workouts due to low energy.  Trying a more balanced approach with emphasizing protein (shooting for 150+ grams/day) but moderate carbs and hoping it feels better.  So far I like it, although I've only been doing consistently for a few days.  We'll see!  And the bottling research is moving ahead.....  

 

 

our goals are pretty similar! i'm always glad to find a kindred fitness spirit.   keep up the good work!

 

Thanks for checking in and the encouragement, mevre!  Always glad to hear from a fellow NF pilgrim on the fitness quest!  Good luck to you, too!

 

 

I like your workouts.  They are simple, tidy, and effective.  I may start stealing.   *sneak sneak*

Half-orc, ranger-thief? 

 

Say whaaaat?

 

Hah!!!  Good luck with your theft, pitiful sneak-thief!  The security on my workouts is impregnable - have to keep the paparazzi out, you know! Bwwaaahhhaaaahhaaaa!!!  You'll never discover the secret database of lifting programs I've accessed, or my super-secret madcow variant which is propelling me to greatness!!!  Bwwaaahahhaaahhh!!!  Give it up!  

 

Having a great week!  Have strung together three good eating days in a row (1750-1950 cals/ 150-175 g protein, fat 25-30%), which is probably my longest string in the last six weeks or so.  It feels like I've been wandering in the fog and am finally bursting out into the sunlight!  Whew!

 

Workouts going well this week, too!  Two lifting, two HIIT cardio on elliptical so far.  Last lifting tomorrow.  Here's yesterdays workout.

 

Squat    

5x110

5x130    

5x150    

5x150

(Wed is light squat day)

 

Planks  4x65"  Ouch!!!  But made it....

 

OHP

5x62.5      

5x72.5      

5x82.5    

5x92.5    

5x102.5

 

DL  

5x170

5x195

5x220

5x245

5x270

 

Running late!  Gotta go!  Have a great day, NFers!  Love you guys!

[joedog]

I'm not doing paleo but I am making an effort to up the protein and lower the carbs. Especially the grain carbs. I haven't eliminated it yet because I have to take baby steps. Sweeping changes to diet don't work for me. Also, no way I could completely eliminate the grain carbs this time of year. I'm still planning to be indulgent for the holiday meals. 

 

Looks like a great lifting day yesterday. 

[orcwarrior]

Joedog, you're right on, making small changes is the best way to go for any of us.  I always crash and burn when I try to do too much too fast.  

 

You also have those holiday meals to look forward to.   So.... is next Thursday going to be ham, turkey, exotic meat, or all of the above?   

[joedog]

Joedog, you're right on, making small changes is the best way to go for any of us.  I always crash and burn when I try to do too much too fast.  

 

You also have those holiday meals to look forward to.   So.... is next Thursday going to be ham, turkey, exotic meat, or all of the above?   

 

I envy people who can make big changes to their diet but it just doesn't work for me. The incremental changes are going great though! It will be turkey at my partner's parent's house. Turkey and ham at my parent's house. Partner's Mom makes the best dinner, my Mom makes the best desserts. It will not be a good day nutritionally but I'm thankful for all the wonderful family and I'm planning to enjoy every bit of it. 

[DirtyLittleSecrets]

The way I do it at Thanksgiving and Christmas is to have a little bit of everything I want plus a hearty portion of whatever veggies are available. Then after I'm done the first portion if I'm still hungry I get more veggies and protein. By then I'm *almost* too full for dessert. So, little piece of squares or a few cookies and I call it a night.

I don't feel deprived but I fill up on low impact foods instead. Good to see you're doing well and hitting your goals so far!

[CourtnieMarie]

my goodness! i finally had time to come in and catch up! also trying to be productive at work, like you, so it's keeping me busy

 

 

Brief checkin - weekend flew by, no time.  Six workouts this week, went well.  Starting 4th week of madcow program tomorrow, no stalling yet.  Eating not bad - averaged slightly over 2K but did have one small binge - no real stress reason, just tasty junk food sitting there and didn't bother to practice good coping.  Sigh...  could be worse.

 

Relational and Bible reading going reasonably well, work slightly behind.  Those are my Readers-Digest-version goal report.  Now I've got to hit the hay - 12-hour work-day tomorrow.  More later in the week.

Bam! awesome start!

 

Did my lifting workout this am and had a successful eating day - 1800 cals, 40/40/20 protein/carbs/fat - if I could bottle today and do it repeatedly, I'd be good.  

 

Just started using MFP app on my new smartphone - finally left my old flip phone behind and moved into the current century.  Like the MFP so far, still figuring out all its ins and outs.  Does anybody know how to reset its preset goals for protein/carbs/fats?  Just curious.....

 

 

 

Smurray,  Thanks much!  I jumped right on it, and it worked like a charm.  Have been reading a lot about macros, i.e., nutritional goals and carb/protein/fat breakdowns over on Courtnie Marie's thread, and wanted to modify it to take advantage of what I'm learning.  Thanks for the tip!

 

 

The guided goals from MFP are terrible. It wanted me at 55% carbs, 15% protein and 30% fat. Eating that macro ratio is how I got this size! 

 

If you figure out how to bottle 1800 cals at a 40/40/20 split, let me know. I may become your first customer! 

awesome! glad you figured out how to edit MFP. you all are right that it starts you off in a pretty poor split and, for me, VERY low. I think when i started it wanted me around 1300 cals. whaaaat? no thank you. and yes! glad the friendly nerds who stopped by my thread were able to help more people out. 

 

 

Tell me about it (the MFP goals) - same for me.  My old way of eating was not only high carb, but lots of processed carbs in large amounts.     Started NF with doing paleo and liked it, had good results, but had some difficulty with my workouts due to low energy.  Trying a more balanced approach with emphasizing protein (shooting for 150+ grams/day) but moderate carbs and hoping it feels better.  So far I like it, although I've only been doing consistently for a few days.  We'll see!  And the bottling research is moving ahead.....  

 

Having a great week!  Have strung together three good eating days in a row (1750-1950 cals/ 150-175 g protein, fat 25-30%), which is probably my longest string in the last six weeks or so.  It feels like I've been wandering in the fog and am finally bursting out into the sunlight!  Whew!

 

Workouts going well this week, too!  Two lifting, two HIIT cardio on elliptical so far.  

i've been hearing the balanced approach that included whole foods and good carbs is easier to maintain. we'll find out, eh?

that is AWESOME on the three good eating days! feels so good, doesn't it? it took me a long while to work out the best way to fill out my macros.

 

your workouts look fantastic!! four 65" planks?! thats awesome! you are SMASHING it!

[orcwarrior]

 

I envy people who can make big changes to their diet but it just doesn't work for me. The incremental changes are going great though! It will be turkey at my partner's parent's house. Turkey and ham at my parent's house. Partner's Mom makes the best dinner, my Mom makes the best desserts. It will not be a good day nutritionally but I'm thankful for all the wonderful family and I'm planning to enjoy every bit of it. 

I'm with you on small changes working best - that's what works for me, too.  And it sounds like you've got a nice family-full holiday planned.  Hope it goes well for you!  

 

 

The way I do it at Thanksgiving and Christmas is to have a little bit of everything I want plus a hearty portion of whatever veggies are available. Then after I'm done the first portion if I'm still hungry I get more veggies and protein. By then I'm *almost* too full for dessert. So, little piece of squares or a few cookies and I call it a night.

I don't feel deprived but I fill up on low impact foods instead. Good to see you're doing well and hitting your goals so far!

 

This sounds like a seriously good approach to the holiday feast - I hope you'll take it as flattery if I copy it!  Sounds like a good way to feel full but not guilty at the end of the holiday meals.  That's what I want - had been thinking about how to approach it.  This is it.  Thanks!!!!  

 

 

my goodness! i finally had time to come in and catch up! also trying to be productive at work, like you, so it's keeping me busy

 

Bam! awesome start!

 

i've been hearing the balanced approach that included whole foods and good carbs is easier to maintain. we'll find out, eh?

that is AWESOME on the three good eating days! feels so good, doesn't it? it took me a long while to work out the best way to fill out my macros.

 

your workouts look fantastic!! four 65" planks?! thats awesome! you are SMASHING it!

 

Thanks for stopping by, CM!  Appreciate the kudos on the three good days - I put together four good ones in a row, then crashed over the weekend.  No real excuse, just failed to plan well, and then fell into the "screw it" trap - once overeating, just keeping going.  Not my brightest move.  Oh, well, won't compound the error by piling on - getting back on the horse this am - after all, this is a marathon, not a sprint.

 

Keeping my workouts going faithfully, though.  I did three weight-lifting and three HIIT cardio workouts last week, so that goal was an A.  Eating was a C for the week - a mixture of A and F days.  Reading was a D (2/7) and relationships were good, so that worked out to a C or so.  And I caught up at work except for one report - big gain - and finished catching up this am.  FEELS GOOD.  So overall, not terrible, room for improvement, and much better than my last challenge at this point.  So I'll take it, and make this week even better.  My piton-in-the-rock that keeps me from totally backsliding during the last couple hard months has been my workouts.  Mentally it feels like, if I can keep working out faithfully, then I can keep believing in myself that I can do this, I can remake the old sloppy fat guy, that I can keep being the new person that I've been creating inside my head since April (with resulting outside changes).  That's been huge for me.  So I'm hanging tight to this.

 

My am workout - fifth week of 5x5, madcow variant.

 

Squat    

5x115

5x135    

5x155    

5x175      

5x195

 

Planks  4x70"

 

Bench    

5x85      

5x95      

5x105    

5x115    

5x125

 

BBO Row    

5x85

5x97.5

5x110

5x122.5

5x135

 

That last set of planks was seriously agonizing, but I made it.  Orcwarrior perseveres!!!!  

[CourtnieMarie]

Thanks for stopping by, CM!  Appreciate the kudos on the three good days - I put together four good ones in a row, then crashed over the weekend.  No real excuse, just failed to plan well, and then fell into the "screw it" trap - once overeating, just keeping going.  Not my brightest move.  Oh, well, won't compound the error by piling on - getting back on the horse this am - after all, this is a marathon, not a sprint.

 

That last set of planks was seriously agonizing, but I made it.  Orcwarrior perseveres!!!!  

sounds like we're in the same boat! gotta get those weekends under control....

 

however, great job with your workouts! that is an awesome habit to hone in on.

 

have a great monday!

[orcwarrior]

Just a quick one. Good workouts continuing, still trouble staying motivated diet-wise. Today doing better, working on reviewing and writing down what's worked for me in the past. Trying to get back on track. :-)

Sent from my VS980 4G using Tapatalk

[DirtyLittleSecrets]

How did my approach to the Turkey Day massacre go? Our oven broke Sunday so we're having it this evening,  hope you had a good one :-)

[orcwarrior]

How did my approach to the Turkey Day massacre go? Our oven broke Sunday so we're having it this evening,  hope you had a good one :-)

 

Went OK - went a little off the rails when we hit my MIL's traditional turkey day breakfast, ate OK initially - but then we all sat around the table and talked for three more hours.  I'd have been OK if I'd gotten up and left, but I didn't want to be antisocial, and my willpower was not sufficient to sit there with all that good food and not keep grazing.  Oh, well. It was healthy, just way too much of it.  The rest of the day went pretty well.

 

Started week 6 of 5x5 madcow yesterday, went like this....

 

Squat

5x120

5x140

5x160

5x180

5x200

 

Bench

5x87.5

5x97.5

5x107.5

5x117.5

5x127.5

 

BBO Row

5x87.5

5x100

5x112.5

5x125

5x137.5

 

Plank

4x70"

 

Felt good - new PRs in the bench and BBO Row, although in fairness I'm still feeling my way up in the BBO Row, not sure where that will top out.  And the planks are not as painful as they were a couple weeks ago - core keeps getting stronger.  

 

And today did my off-day HIIT elliptical workout - slowly ramping up the resistance over time.  Been doing that pretty consistently 3 days/week.  

 

Eating going well today.  Did about 200 yesterday, on track today (about 1300 so far, good mix of carb/protein/fat).  Made a list of coping thoughts/statements over the weekend which had been working well for me when eating more disciplined this spring/summer, and been reviewing those.  Think it's helping get my head on track better again.  Some of these that I try to focus on when tempted are...

 

Substitute - eat/drink something better, like crystal light to get some taste with min calories

Delay - just wait a little bit and see if I still want it.  I can wait a few minutes.  (craving usually passes)

Bed - in the evening I'll often just got to bed early if feeling emotionally vulnerable, which is when I'm usually tempted to binge.

No "screw it" eating, i.e., eating more and more once I've started - stopping is always better than continuing.

With emotion - don't eat, then I'll just be fat and with the same problem.

Just focus on doing it today, don't worry about past failures or pressure to maintain in future.

Think about the Warrior Dash and other past successes (which make me feel proud of myself and increase confidence I can resist temptation)

"I don't eat that"

It's not that I can't have it, I can eat whatever I want, however much I want.  Do I want the result of eating that?

Think about goals.

 

The above seem to be helping again.  Anybody else have any good things you tell yourself to stay on track with your eating?