AshPS Recomp and Beyond

[AshPS]

Main Quest

 

Alrighty, so this is challenge number 4 for me. My first challenge consisted of beginning the process of making myself healthier and facing fears. Challenge number two I focused my attention on strength training (which I love) and took on a recomp (gaining muscle while losing bodyfat). Then challenge number three threw me a curve ball when I suffered a severe incarcerated hernia and found myself in a recovery period.

(you can read the details here: http://rebellion.nerdfitness.com/index.php?/topic/39868-ashps-working-my-way-back/?p=771860)

 

I am happy to say that I have pretty much made a full recovery and I am now back to my Main Quest of recomping.

 

(Mission #1): three days a week of strength training and meeting a set of macros.

 

Current Macro Goal: 1392 CAL / 155 PRO / 123 CHO / 31 FAT (please remember these are unique to every person)

 

Chest & Arms (Monday)

 

Flat DB Press: 4 sets of 6 ; 2 sets of 16

Incline DB Press: 3 sets of 8 ; 2 sets of 20

DB Curls: 3 sets of 6 , 2 sets of 16

Lying Tricep Extensions: 4 sets of 6 ; 1 set of 15

 

Leg Day (Wednesday)

 

Unilateral Leg Press (Bowflex): 4 sets- 12, 12, 10, 8 ; then 2 sets of 20

Seated Calf Raises (Bowflex): 3 sets of 15

Lunges (Bowflex): 3 sets of 20

DB RDL: 4 sets of 10

 

Back & Shoulders (Friday)

 

Bent over DB Rows: 4 sets 12 ; 1 set 15

Assisted Pull ups: 3 sets 8

Seated DB Press: 4 sets 6; 1 set 16

DB Rear Lateral Raise: 3 sets 15

Knee Raises: 25

 

Despite the fact I joined the Warrior guild initially I have a heart for the Assassins and have found that I want to broaden my horizons beyond my recomp. So, I have chosen to join the Adventurers until I have decided the path I want to take in training for the Assassins in the future.

 

So, to that end (Mission #2): to learn something new and/ or incorporate an endurance type activity for the three days I 'rest' from strength training. This could include the recumbent biking I was doing during my recovery challenge, and/ or dancing (another love from my first challenge), and/ or possibly some other BW type exercises that will lead to some Assassin training. These will be decided as the challenge progresses. (3 sessions per week Tue, Thur, Sat)

 

These are also still useful in the continued strengthening of the hip flexor/ ab area where my surgery was done, and another reason I nedd to include them in this challenge.

 

I am also planning on doing a program for learning to do pull ups (link here:(http://scoobysworkshop.com/pullups-for-total-beginners/#). But, I will have to see how this works on my bowflex until I can get a pull up bar.

 

And (Mission #3): to hit my daily fluid goal of 128 oz. I had done really well on this during my second challenge and then got off course during the third. This is very important (helps stave off excess hunger and keeps everything well hydrated and working as it should). So setting it as a goal again should help get me back on track.

 

LIFE GOAL:

 

My life goal is to get my life back on track. Since my surgery things have felt like a puzzle that has had all the pieces scattered. I need to get those pieces back together and get the big picture back in view.

 

To this end I am going to get the plans done to get our schooling going again daily (yes, I school our kiddos ). Planning will be through the first week of the challenge and actual schooling to begin second week.

 

Plus, I want to go through the house one room at a time and get the clutter contained or out. So, each week I must get at least one thing cleared and / or organized. And I must report by week's end what that is. (And believe me, with 6 kiddos clutter can happen as fast as I blink, lol.)

 

With the support and encouragement of my buddy Vilkacis, and my friends here I figure if I can get workouts in, macros hit, schooling underway and clutter cleared that should make me sane again, lol!

 

Grading System:

 

A = All Missions and the Life Goal (School & Clutter) completed for the week

 

B = Mission 1 & 3 Completed, (2) Mission 2 sessions & School (5 days) for the week

 

C = Mission 1 & 3 Completed, School (5 days) for the week

 

D =  Mission 1 Completed, School (3 days) for the week

 

F = Anything less than the above

 

 

Let's Rock this challenge!!  :triumphant:

[TennisGeek]

Hey, Ash. Welcome neighbor. 

 

I have a Q about your macro. Is that gross cals or net? If you workout, it seems a little low if it's gross calories.

[AshPS]

Hey, Ash. Welcome neighbor. 

 

I have a Q about your macro. Is that gross cals or net? If you workout, it seems a little low if it's gross calories.

 

Hey there!

 

Hmmm.....I will admit I do not know the difference between the gross/ net. And yes, they are on the low end and I will probably raise them. I have someone mentoring me through my recomp and these were my lower end macros. Since my surgery and the fact that my activity level right after was very low my mentor suggested we use the low end as a guide and increase accordingly.

I will be adjusting the macros as my activity level increases and we see how my body measurements and fat loss respond.

 

If I start losing too quickly the macros will be raised.

 

Thank you for asking. I probably should have explained that in the intro. My brain is only half working right now, lol.

[forkboy]

I beat Alex. Sub'd.   Go get it Ash!  Lots of great goals this time.  I found the clutter goal I had in challenge 2 was kind of amazing the impact it had on my sanity.  

 

@TennisGeek - I think you need to factor in people's individual circumstances when assessing caloric intake.  In Ash's case you need factor in that she is a Pixie.

 

-Net would be calories consumed less calories burned through activity.

 

Go kill it my friend!

[AshPS]

I beat Alex. Sub'd.   Go get it Ash!  Lots of great goals this time.  I found the clutter goal I had in challenge 2 was kind of amazing the impact it had on my sanity.  

 

@TennisGeek - I think you need to factor in people's individual circumstances when assessing caloric intake.  In Ash's case you need factor in that she is a Pixie.

 

-Net would be calories consumed less calories burned through activity.

 

Go kill it my friend!

 

Thank you forkboy!

 

I am generally an organized person and the disorganization since my surgery has just about made me a nutcase.   lol

 

So, I think this will definitely do me some good. (nodding)

 

Hah, Pixie is correct. lol For those reading who don't know me I am 4' 11 (tops ) and my weight generally averaged 100 to 110 lbs.

 

Ah, thank you. Then the above macros would be gross. Got it!

 

You too forkboy!! Will be looking for your new thread!

[forkboy]

You too forkboy!! Will be looking for your new thread!

 

I'll have it up tomorrow.  I wanted to get in a full Saturday measurement (with new re-calibrated tape measurements) before posting.  I have most of it written and will just be measuring before posting.

[AshPS]

I'll have it up tomorrow.  I wanted to get in a full Saturday measurement (with new re-calibrated tape measurements) before posting.  I have most of it written and will just be measuring before posting.

 

Yay! I will be there!

[TennisGeek]

...

@TennisGeek - I think you need to factor in people's individual circumstances when assessing caloric intake.  In Ash's case you need factor in that she is a Pixie.

 

-Net would be calories consumed less calories burned through activity.

...

 

 

Makes total sense.  I did not know (A) Ash is she, ( she is 4'11".

I should have guessed at least (A) from the profile pic. My bad.

 

I was somewhat curious that you are going to adjust the intake or not when you exercise.

If so, how to track the burned calories.

I play a lot of tennis, and I have no idea the actual calories burned. It's always a guestimate.

So, I try to do the net calories to be 1,600 or so, and not very successful.

[AshPS]

Makes total sense.  I did not know (A) Ash is she, ( she is 4'11".

I should have guessed at least (A) from the profile pic. My bad.

 

I was somewhat curious that you are going to adjust the intake or not when you exercise.

If so, how to track the burned calories.

I play a lot of tennis, and I have no idea the actual calories burned. It's always a guestimate.

So, I try to do the net calories to be 1,600 or so, and not very successful.

 

Lol, I never thought about clarifying that I am a she.

 

Yep, me is a shorty......sigh   (lol)

 

On the macros. My mentor has been handling that. When I first started my recomp (before surgery) my macros looked like this:

 

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

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

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

 

Then we just watched how my data came back and adjusted accordingly. (no losses, take the numbers down a bit, too fast losses and raise a tad)

 

Now, because I am essentially working my way back up we decided to start at the lower end and adjust up if things move too fast. But again, my mentor will be guiding me on the adjustments.

 

So, essentially I don't try to figure calories burned I just adjust macros based on my week to week data. Small, incremental losses in waist/ hip measurements are my main consideration since I am also trying to build some muscle.

 

Did that answer your questions or did it just sound like rambling? lol

 

Would be happy to point you to the person who is helping me if you are interested in macros and such! He is awesome and likes helping people!

[AlexCold]

You only beat me forkboy due to having to order some parts! Argh priorities!!

I'm here with you Ash!

Sent from my SCH-I535 using Tapatalk 2

[AshPS]

You only beat me forkboy due to having to order some parts! Argh priorities!!

I'm here with you Ash!

Sent from my SCH-I535 using Tapatalk 2

 

Boys, behave, lol!

 

Yay! Alex is here!!!! 

[TennisGeek]

...

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

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

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

...

if you are interested in macros and such! He is awesome and likes helping people!

Thanks for the details. The net calories is 1,300 or so assuming the exercise is 200 range. You do increase the intake for exercise.

I'm in decent shape (16.5% body fat) for an old man. I know my macros, I just don't have enough will power to shave off more fat. I like food. And beer. :-b

[AshPS]

Thanks for the details. The net calories is 1,300 or so assuming the exercise is 200 range. You do increase the intake for exercise.

I'm in decent shape (16.5% body fat) for an old man. I know my macros, I just don't have enough will power to shave off more fat. I like food. And beer. :-b

 

Believe me I get that. I have a passion for baking.

 

I'm just fortunate I have six mouths that eat it before I do!

 

Congrats! That is awesome for 'an old man'!   (lol)

[Swampling]

Good morning, Ash!

 

Looks like I'm pretty late for the party, eh? But here I am, sub'd as always.

 

Welcome to the Adventurers, I love the idea of branching out and learning something new. Although the idea of seeing the Wild Dancing return is also lovely!

 

Looking forward to Scooby-fying our challenges together (if the Bowflex is so inclined - otherwise hopefully when you get a nice and shiny pull-up bar for your birthday)!

 

Let's rock this! \m/ \m/

[AshPS]

Good Morning swampling! 

 

Wow, I have been so busy trying to catch up tonight I didn't realize it was that time.

 

Lol, actually not that late. Haven't had it up long. And glad you are here!

 

Thank you, and I missed it too!

 

Yeah, me too !  I really want to try that program. Top bar/ rail on the bowflex is a bit thick, but I'm still going to see if I can give it a try. (nodding)

 

Have a wonderful day my friend!

[iatetheyeti]

Found and sub'd (of course!)

 

Love the goals, especially mission two. Always good to switch it up a little and have some fun with it all! And you know, maybe I might learn something about all this macro business whilst tagging along with you, seems like everyone around these parts has a good handle on it.

 

Best of luck!

[Swampling]

Yeah, me too !  I really want to try that program. Top bar/ rail on the bowflex is a bit thick, but I'm still going to see if I can give it a try. (nodding)

 

 

Maybe it works if you don't make use of your opposable thumb, but have the thumb on the same side of the bar as your fingers? I'm using this kind of grip for my chin-ups, and for me it works. But that is a matter of personal preference.

Good luck finding a chin-up / pull-up possibility that works for you!

[Jill Beat]

Wow! It's quite the party over here already! lol   

 

I just about fell out of my chair when I read that you're trying to do all of this with 6 kids! Wowza! I live by myself and have a really tough time sticking to things, I can't imagine how hard it is with any kids, let alone SIX at home!  I will definitely be stopping by here to try to steal learn from your time management skills!!

 

It's tough being short!  I'm 5'3" and reading that you're only 4'11" I feel like a giant.  Even though this picture still feels like my life: 

http://media-cache-ec0.pinimg.com/736x/25/ae/d7/25aed744d9d5a7b60a6b4bc8dbeedb56.jpg

[forkboy]

Wow! It's quite the party over here already! lol   

 

I just about fell out of my chair when I read that you're trying to do all of this with 6 kids! Wowza! I live by myself and have a really tough time sticking to things, I can't imagine how hard it is with any kids, let alone SIX at home!  I will definitely be stopping by here to try to steal learn from your time management skills!!

 

It's tough being short!  I'm 5'3" and reading that you're only 4'11" I feel like a giant.  Even though this picture still feels like my life: 

http://media-cache-ec0.pinimg.com/736x/25/ae/d7/25aed744d9d5a7b60a6b4bc8dbeedb56.jpg

 

Pic definitely made me chuckle.  Love it.

[forkboy]

Saw this pixie pic on the inter-webs and need to drop it here.

 

[AshPS]

Found and sub'd (of course!)

 

Love the goals, especially mission two. Always good to switch it up a little and have some fun with it all! And you know, maybe I might learn something about all this macro business whilst tagging along with you, seems like everyone around these parts has a good handle on it.

 

Best of luck!

 

Yay!!!

 

Thank you.  I do think it is important not to let things get stagnate. Whether it is just changing some exercises, or adding something new, or challenging yourself in some way it is important to LIKE what you do. If you hate it or get bored you are setting yourself up for quitting.

 

It is my goal with every challenge to do something challenging. lol

 

Hope you find something useful as this thread progresses!

 

Have a wonderful weekend Yeti!

 

 

 

 

Maybe it works if you don't make use of your opposable thumb, but have the thumb on the same side of the bar as your fingers? I'm using this kind of grip for my chin-ups, and for me it works. But that is a matter of personal preference.

Good luck finding a chin-up / pull-up possibility that works for you!

 

The bar at the top of the bowflex is actually more of a thick rail. I think what you suggested will be the only way I can do it. (nodding)

 

Wish they had made the support brackets that hold the pulldown bar more sturdy. It would be perfect.

 

 

 

 

Wow! It's quite the party over here already! lol   

 

I just about fell out of my chair when I read that you're trying to do all of this with 6 kids! Wowza! I live by myself and have a really tough time sticking to things, I can't imagine how hard it is with any kids, let alone SIX at home!  I will definitely be stopping by here to try to steal learn from your time management skills!!

 

It's tough being short!  I'm 5'3" and reading that you're only 4'11" I feel like a giant.  Even though this picture still feels like my life: 

http://media-cache-ec0.pinimg.com/736x/25/ae/d7/25aed744d9d5a7b60a6b4bc8dbeedb56.jpg

 

Hi Jill!

 

Glad to have you stop in!

 

I have made some awesome friends as I have done these challenges. Always tons of fun when they show up for a new challenge!

 

You are welcome to take whatever nuggets you find! But, I wouldn't consider me an expert on time management, lol. More like wake up with a list in my hand and try to check off as much as possible before the day runs out.

 

My 17 yr old daughter is 5'3, gives me a complex, lol.

 

That picture made me laugh. That is exactly how it feels, lol!

[AshPS]

Saw this pixie pic on the inter-webs and need to drop it here.

 

 

 

   I AM IN AWE!

 

That might be a TAD more muscle than I am going for, lol! 

 

[Teros]

[Clarys]

Hi AshPS!

You have really nice goals, and do it with six kids sounds really like a challenge! I can barely handle a little dog,,,lol 

 

Wow! It's quite the party over here already! lol   

 

I just about fell out of my chair when I read that you're trying to do all of this with 6 kids! Wowza! I live by myself and have a really tough time sticking to things, I can't imagine how hard it is with any kids, let alone SIX at home!  I will definitely be stopping by here to try to steal learn from your time management skills!!

 

It's tough being short!  I'm 5'3" and reading that you're only 4'11" I feel like a giant.  Even though this picture still feels like my life: 

http://media-cache-ec0.pinimg.com/736x/25/ae/d7/25aed744d9d5a7b60a6b4bc8dbeedb56.jpg

 

I can totally relate to this picture! I´m about the same height (5'4'') and I'm really happy when I can see the singer in a concert!! lol

[Teros]

I can totally relate to this picture! I´m about the same height (5'4'') and I'm really happy when I can see the singer in a concert!! lol

I joke with my g/f because she's 5'4 as well. And her mom is 4'11.  I'm not tall  either though (5'8).  I think most people wish they were at least 2 inches taller.