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I'm getting a bit of a jump start, but here's the outline for my 12th challenge.  I want to live up to my chosen alias.  My life could stand more tenacity, especially given my tendency to program hop.  It could also use more glee, so I'm going to spontaneously burst into choreographed song and dance every once in a while.  No, wait, that's not right.  See below for my plans to be more tenacious and glee-ful.
 
Main Goal: Build muscle and lose fat, aiming at 175 lbs and 14-15% body fat by my 40th birthday (Dec 2016).  Currently at 150 lbs and ~18% BF and just turned 37.
 
y4u7u9yr.jpg
 
Mission 1: Complete a 31-day hard hat challenge where I will perform at least one set of bodyweight exercises every day. [+2 STA, +1 DEX]
I'll already be working out 4 times a week as part of the Engineering the Alpha program (see next mission), and each of those workouts includes some bodyweight activity.  That just leaves 3 days a week to fit in one set of BW exercise.  Seems simple, right?  I guess that's the point of the 31 day challenge.  Requires tenacity and establishes consistency.  I started January 1 and will continue through the 31st.
 
I'll be mixing up my exercises with Decline Push-ups, Diamond Push-ups, Dips, Pull-ups, Hanging Knee Lifts, and Suspended Chest Flyes once my suspension straps come in.  If I get crunched for time, I may just bust out some air squats or regular push-ups.
 
Grading:
A = 28-31 days
B = 24-27 days
C = 20-23 days
D = 15-19 days
F = <15 days
 
Mission 2: Continue to follow the Prime and Adapt phases of the Engineering the Alpha program. [+2 STR, +2 CHA]
I started the EtA program midway through the last challenge, but didn't really dedicate myself.  So, I took advantage of the Bonus Holiday Challenge to re-start Phase 1 (Prime) for two weeks.  For this challenge, I'll complete weeks 3 and 4 of the Prime phase and then do weeks 1-4 of the Adapt phase.  Following the program should result in increased strength and reduced belly circumference, but I don't want to set specific bench marks because my body never reacts quite like I think it will.  This one will be more of a pass/fail.
 
Grading:
A = Complete Prime and Adapt
F = Do not complete Prime and Adapt
 
Mission 3: Follow a 16/8 fasting/feeding pattern along the guidelines of the Engineering the Alpha program, tracking calories and macronutrients at least 5 days a week. [+3 CON, +1 WIS]
I will follow the preset guidelines for training and non-training days and track using MyFitnessPal. The diet requirements change a bit when I move from Prime to Adapt, but I'm going to shoot for falling within a certain range of the prescribed macros.  For the Prime stage, I'll shoot for 85-100 grams of protein a day and 50-100 grams of carbs per day.  I'll figure out Adapt before Week 3.  I'll probably use http://www.eatthismuch.com/ for help setting my menu to match my macros.
 
For scoring, days within 10g of goal (above or below) will be full points for the day, within 20g = half a point, within 30g = a quarter point. Over 30g above or below for the day disqualifies. I'll award points for both protein and carbs.  I'm stealing this from Hammlin and modifying it, so I have no idea how reasonable it is...
 

51-60 points = A

41-50 points = B

31-40 points = C

21-30 points = D

0-20 points = F

 
 
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Life Mission: Have fun with the family! [+2 CHA, +1 WIS]
My goal is to complete at least 3 weekend activities from the Geek Dad's Guide to Weekend Fun with my kids.  I want to spend more time investing in them and less time interacting with my phone.  My kids are still pretty young (2 and almost 5), so I'm limited on how many of the activities are age-appropriate for them, but I think I can find 3 good ones.  
 
Currently considering:
Superhero ABC book using construction paper, glue sticks, and pics from the internet
Geeky Art Prints with shaving cream and food coloring
Alien Drums with various lengths of PVC pipe
See the World From the Sky with balloons and a Flip video camera
 
Grading:
A = 3 projects
B = 2 projects
C = 1 project
F = 0 projects
 
There you have it!  I'll add in my starting measurements by Monday.
 
edited 1/3/14 to add attribute points, scoring, and detailed description of missions

edited 1/6/14 to correct scoring on goal #3

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Subbed.  Sounds cool and completely ripping the Geek's Dad to Weekend Fun idea off you...

 

If you don't already, think about either a food journal or myplate etc.  tedious as anything but kind of required (at least for me) in the early stages.

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"Everyone thinks of changing the world, but no one thinks of changing himself" -- Tolstoy

Not sure if it was buzz or woody that said it though.

 

Spartan double trifecta progess:

100%
100%

Tough Mudder "10 x Legionnaire":

100.0%
100.0%
"Run ALL the things or die tryin'"
110%
110%

fitocracy Ogre Magi Lvl 16 Ranger STR: 38|DEX: 58|STA: 59|baCON: 34|WIS: 30|CHA: 30

 

Previously Completed: Spartan Trifecta, Enough TM Headbands to make a ski mask

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Subbed.  Sounds cool and completely ripping the Geek's Dad to Weekend Fun idea off you...

 

If you don't already, think about either a food journal or myplate etc.  tedious as anything but kind of required (at least for me) in the early stages.

 

Welcome, Alpha Brother!  I've been using MyFitnessPal off and on for the last year, so I'll stick with that.

 

I'll keep an eye out for your challenge.  I'm sure you've got something up your sleeve...

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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I have read most of Engineering the Alpha.  Working on implementing some of it.  The Geek Dad stuff sounds like fun.  I supposed I should work on being a Dad first though... (married without kids)

 

I blew through the EtA book and tried to jump in headfirst, but didn't have much success.  I'm now easing into it and have higher hopes.  Rather than switching to low/no-carb and 16/8 fasting, and 4 workouts a week, I'm just focusing on building the 4 workouts habit and trying to stick to 16/8.  I'll get more serious about the low/no-carb when the challenge starts.

 

As for the Geek Dad book, I actually got 2 for Christmas (original and weekend guide) and I've skimmed through them over the last few days.  They look like some cool activities and the author admits that one of the perks of having kids is the excuse they give you to continue playing with "toys".  My kids are still pretty young, so I'll be limited as to what I can do during this challenge, but the books look like they will come in handy for years to come!

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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I have made note of the Geek Dad books for when we're not so broke; there's also a Geek Mom book out there I want to check out.

 

I'm not sure if you're more concerned about the price of the book or the price of the projects, but the author categorizes all the projects by cost, time, difficulty, and reusability, so you may be able to find some cheap activities.  And if you're concerned about the cost of the book, have you considered looking in a library?  

 

(Couldn't resist.)

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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It's both, really; we've been living like we're super broke for awhile in order to get credit card debt paid off, and we're about halfway there. And yes, I checked the library, but they don't have them. Booooo. I will drop a word in the ear of my friendly local librarians before long, believe me.

Hobbit Ranger seeking balance (and cookies)

 

Current Challenge

 

 

 

 

 

 

 

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Bummer.

 

My local library has 4 copies of each book.  Feel free to add that to the reasons to randomly move to Virginia.

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Updated my original post to flesh out my goals.

 

I have also already started the 31-day challenge and am 3-for-3 so far!

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Ready to start the challenge!

5 for 5 on the hard hat challenge so far.

Enjoying one last beer before I have to start eating "good" again.

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 1, Day 1

 

EtA workout - check

BW exercise - check

16/8 fasting - the fasting is a check, the feeding within my constraints is on-going.

Time with the kids - not so gleeful.  My daughter woke up from her nap yesterday with a fever.  Staying home from work today and she's been parked on the couch.  Got in to see the doctor and confirmed strep.  (Yay.)  Here's hoping she rests well and doesn't infect her brother.

 

I hope everyone else's challenge is starting well!

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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This. Sometimes I think the most difficult part of having multiple kids is waiting to see if they infect each other. And the long, dragging, time period of sickness when they do.

 

So far so good on the germ spread.  My daughter was looking pretty rough when I left for work this morning, but she perked up by the time I got home.  My son never slowed down.  For some reason, both of them decided to wake up at 5 AM this morning, so I did not get my workout in.  I'll make it up tomorrow, so long as the kiddos sleep in like normal.  I did get my 1 set of bodyweight exercise - 25 decline push-ups.  The streak is alive!

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

Link to post

Took starting measurements:

 

Weight: 149.4#

Neck: 13.25"

Shoulders: 45"

Chest: 38.25"

Biceps: 11"

Waist: 32"

Belly: 34.25"

Hips: 37"

Thigh: 21.25"

Calf:13"

Body Fat: 20%

 

I officially hate the Navy Tape Measure Method.  Somehow my neck got skinnier and thus my body fat percentage went up.  How is that fair?  I wish I could get more consistent results with the calipers.

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

Link to post

Been a busy week at work, but I'm still getting my workouts in.  The kids both woke up Tuesday morning as I was getting ready to work out, so I spent an hour trying (in vain) to get my son to go back to sleep.  I still got in my BW exercise to keep my streak alive and then made up the missed workout yesterday.

 

The eating hasn't been spot on, but I haven't gone too crazy and I already tempered my expectations by setting my goal for 5 days a week rather than 7.

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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My new phone cover and newest minifig:

Posted Image

I am a huge nerd.

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

Link to post

Week 1 Wrap-up

 

Busy week at work, so I didn't get to post here much, but I did try to keep up with everyone's threads on my phone.

 

Goal 1 - Bodyweight Hard Hat Challenge - going strong!  13 for 13 so far.  It feels good to cross off each day on my calendar.

Goal 2 - Follow the exercise routines for Engineering the Alpha - 4 for 4 last week, though I had to move Tuesday's workout to Wednesday.  May do that again this week, too.  No big deal.

Goal 3 - Eat per the EtA guidelines.  Not as great as the first 2 goals.  I hit the 16/8 fasting 5 times, which was good.  I hit my protein goals 4 times and only hit my carb goal once.  Luckily my allowed carbs go up this week!  I just can't do zero carb days.

Life Goal - Didn't get any GeekDad activities done like I had planned.  My wife monopolized my daughter with the fun activities.  They used some silicone molds to make Lego block and minifig crayons for my daughter's birthday party next weekend.

 

Here's to continued success in Week 2!  I'm already looking forward to "hopping" to the next phase of Engineering the Alpha in Week 3...

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

Link to post

Not much to report so far this week.  Just sticking to the plan.  Added in some burpees and get-ups yesterday for the mini-challenge, but they also counted towards my BW hard hat challenge!

 

Hit the snooze button once this morning and then just generally dragged my feet getting to my workout.  So, I cut it in half, but I still did *something*.

 

I have a 4-day weekend coming up, so I'm hoping to still keep up my workouts, but also get some geek time with the kids.  My daughter's birthday party is on Saturday, so we'll have family and friends in and out all weekend.  My wife and I have had a good time preparing for her Frozen/Lego themed party.  Trying to come up with designs for reindeer and snowmen that 5-year-olds can build.

 

That's all for now.

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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