forkboy quits ass sliding

[forkboy]

 

-yes, this is mostly copied from challenge 3, ‘cause I am lazy like that-

 

So this will be challenge 4 for me.  I have made decent progress the first three.  I backslid a little between the end of challenge 3 and now with holiday festivities, so I am anxious to get this one started.   I have started these goals this past week, but will just measure for points during the “official†six week window since I wanted to get a full set of measurements in before I started.

 

Main Quest--Weigh ~ 185lbs and Have Body Fat of <25% (Ultimate Goal don’t care about weight and would like ~15% Body Fat by December 31, 2014)

Before today I had 6 different measurements for BF, none really agree (see below), so thus the approximations.  I recently discovered I am a huge idiot and was using my measuring tape incorrectly, so the new (correct) measurements have my BF way down using two of the methods (Millitary and Wiloughby), so I am officially dropping them now as uselessly inaccurate (way too low).  This, I guess, is more of an “I will know it when I see it†sort of goal I guess, unless I can pony up for a legit BF test.  I would like all my measurement techniques to register something below 25%, especially the pic v. pic approach, and understand this may take a couple more challenges.  I currently think my best estimate has me around 27%, so I am getting close (I think) and would love it if I could get there this challenge.

 

 

Goal 1 = weight training (plus a tiny bit of cardio), will get Rad

 

3 days of strength and 1 day of cardio.  I will focus again on a Mark Rippetoe inspired routine of mostly full body movements.   I work to complete three full sets of 5 reps before going up in weight and I do both loading and de-loading sets, I will just only be referring to my max sets/reps for tracking though.  I am pretty confident on all my movements now except DL.  I will post some more DL form checks this challenge until the form is where I am comfortable with it and before I go back up in weight. I will alternate as follows:
 

·        Mondays week one - Squats, OHP, Chin-ups, Bent Over Rows (Pendlay)

·        Wednesdays week one - Squats, Bench Press, Narrow Grip Pull-ups, BB Bicep Curls

·        Friday (or Sunday) week one - Fun Run (2-3 miles)

·        Saturdays week one - Squats, OHP, Deadlift, Chin-ups

·        Mondays week two - Squats, Bench Press, Wide Grip Pull-ups, BB Bicep Curls

·        Wednesdays week two - Squats, OHP, Chin-ups, Bent Over Rows (Pendlay)

·        Friday week two - Fun Run (2-3 miles)

·        Saturdays week two - Squats, Bench Press, Deadlift, Narrow Grip Pull-ups

·        Rinse, Repeat

 

Goal 1 Evaluation

 

Daily eval is 1 point for workout and 0 points for no workouts, cumulative grading explained below.

 

4 Strength, 1 Dexterity and 1 Stamina points up for grabs

 

Goal 2 = macro nutrient precision, to defeat the Hell Track

 

I will log all food into myfitnesspal and my nutrient goals will continue to be 1,900-2,000 calories on off days and 2,200 calories on workout days with a 35% Protein, 35+% carb, <5% alcohol, and <25% fat macro split, or 194g protein, no more than 61g fat, no more than 15g of alcohol, and the remainder from carbs on workout days.   I will be successful if I can be within 5g of goal for both protein and fat and within 20 calories for the day.

 

I will continue my plan of reduced alcohol consumption to help in this goal as well.  No more than 1 glass of red wine at home each day throughout the entire challenge.  (Other options open if out with friends, but obviously limited to hit macro goals.)

 

I will focus on mostly lean meats, veggies and fruits again trying to avoid processed foods, junk foods, and foods high in bad fats and refined sugars.  I will use whey protein and creatine as supplements.

 

Goal 2 Evaluation

 

Daily eval is 1 point for hitting targets and 0 points for points for missing, cumulative grading explained below.

    

2 Constitution and 2 Wisdom points up for grabs

     

     

Goal 3 = Return of the sleep, 'cause I like it when I dream

 

My very first challenge I had a sleep goal and I have slowly been getting back into bad routines of late nights.  So, work nights (Su-Thurs) my curfew will be 9:45pm, with 15-30 minutes of reading before lights out.

 

Goal 3 Evaluation

 

Daily eval is 1 point for hitting target 0 points for points for missing, cumulative grading explained below.

 

2 Constitution point up for grabs

 

Diet/Fitness Side Quest = pull-ups

 

I hope to be able to complete 10 narrow grip pull-ups and 5 wide-grip pull-ups (not Kipping, from dead position) by the end of this challenge.

 

 Diet/Fitness Side Quest Evaluation

 

Eval is A = complete, F = not complete, I will be doing pull-ups and BOR in my workouts without assistance, so hopefully I can just up the reps.

 

1 Strength point up for grabs

 

Life Side Quest = reading routine with kids, daily

 

20-30 minutes of reading with kids before bed, every day.

 

 Life Quest Evaluation

 

Daily eval is 1 point for hitting target 0 points for points for missing, cumulative grading explained below.

 

2 Constitution point up for grabs (i.e. peace and calm)

 

Formatting/Tracking Note:

For daily completion I will give myself 1 point for each success.  Each goal is noted G1, G2, G3, FQ and LQ.  Each goal has available points per day, week, and a total for the entire challenge.

 

G1 possible points 24, A = 22/24

G2 possible points 42, A = 38/42

G3 possible points 30, A = 27/30

FG all or nothing A = 1/1

LG possible points 42, A = 38/42

 

Attribute points will be distributed as full points for As, half points for Bs, and nothing for anything below that.

 

Initial Measurements:

188.8 lbs

Waist 1†above BB 35.5

Waist at BB 36.4

Waist 1†below BB 37.5

Pant Waist 35.5

Right Thigh 24.8

Right Bicep 14.1

Chest 40.6

Neck 15.2

Electronic BF 23.9%

Scale BF 28.0%

7 Point Caliper BF 25.0%

Pic v. Pic 27%

 

My motivation is to meet my potential as a husband, father, and general member of my various communities.

[Swampling]

Yay! Sub'd!

[Stronkey Kong]

Sub'd.

 

And now I must watch Rad!

[forkboy]

Yay! Sub'd!

 

 

Sub'd.

 

And now I must watch Rad!

 

Glad you made it guys, thanks!

 

Yesterday's macros on target:  2,018 calories, 51 fat, 193 protein.  Read to my kids.  No curfew as it was Saturday.

 

Max reps(sets) at the gym today:

-Squat 215 lbs 5(2) 3(1) My knees are still shaking a little at the new lower depth and the last set was a real struggle, so I am obviously staying

-Chin-ups 7(3) the last few reps of the each of the last two sets had a bit of kipping to them so staying

-DL 199 lbs 5(1) I switched to KG bumper plates so the weight numbers for DL will be a little weird going forward.  I was going real slow and focusing on form and think I will be ready for another form check (part trois) next Saturday

-BP 165 lbs 5(3) went back down to 165 to make sure I could still hit it after my week + off from the gym, no problems

 

I was really tired in the gym today.  Not sure if it is because I went later than normal and hadn't eaten, whether it was because of another bad night's rest, because I gave blood yesterday, or maybe all of the above.  Feels good to be back in the routine though.

Saturday is smart, funny, and pretty.

[Swampling]

Yesterday's macros on target:  2,018 calories, 51 fat, 193 protein.  Read to my kids.  No curfew as it was Saturday.

 

Max reps(sets) at the gym today:

-Squat 215 lbs 5(2) 3(1) My knees are still shaking a little at the new lower depth and the last set was a real struggle, so I am obviously staying

-Chin-ups 7(3) the last few reps of the each of the last two sets had a bit of kipping to them so staying

-DL 199 lbs 5(1) I switched to KG bumper plates so the weight numbers for DL will be a little weird going forward.  I was going real slow and focusing on form and think I will be ready for another form check (part trois) next Saturday

-BP 165 lbs 5(3) went back down to 165 to make sure I could still hit it after my week + off from the gym, no problems

 

I was really tired in the gym today.  Not sure if it is because I went later than normal and hadn't eaten, whether it was because of another bad night's rest, because I gave blood yesterday, or maybe all of the above.  Feels good to be back in the routine though.

Saturday is smart, funny, and pretty.

 

Awesome to see you're spot on again with your macros!

 

Nice numbers, despite the not so ideal conditions! It really sounds like the fatigue might have been a combination of all the factors you mentioned.

 

And don't worry if you count your DLs in kg in the future. At least I'll finally know what you're talking about without having to do conversions in my head...

[forkboy]

Awesome to see you're spot on again with your macros!

 

Nice numbers, despite the not so ideal conditions! It really sounds like the fatigue might have been a combination of all the factors you mentioned.

 

And don't worry if you count your DLs in kg in the future. At least I'll finally know what you're talking about without having to do conversions in my head...

 

 I converted to pounds above, obviously.  I either convert the bar to kg and just report DLs as kg and everything else as lbs, or I just convert the plates from kg to lbs and report everything as lbs.  I think for consistency I will go with the latter, sorry.  Americans are so annoying aren't they?

[Swampling]

 I converted to pounds above, obviously.  I either convert the bar to kg and just report DLs as kg and everything else as lbs, or I just convert the plates from kg to lbs and report everything as lbs.  I think for consistency I will go with the latter, sorry.  Americans are so annoying aren't they?

 

Darn! And here I thought there was a chance that at least a tiny part of the population could be finagled into using a sensible metric system...

[AshPS]

WHOOOOOO HOOOOO!!!!!!  :triumphant: :triumphant:

 

forkboy is in the house!!!

 

 

 

 

Love the title of your post! lol

 

Do I even NEED to say I am sub'd?????

 

 

Awesomeness all the way my friend and I LOVE LOVE the reading to your kiddos goal!

 

Looking forward to another challenge together!

 

Let's CRUSH this thing!!! 

[forkboy]

Thanks Ash, awesome as always to have you.  Thanks for the chainsaws and boomsticks!!

[forkboy]

Found this video interesting.  I guess I am a little confused still on how slow down burns fat but slow up does not.  Maybe the pitch of his last chart is off?  Either way, interesting stuff.  Shout out to Catspaw for pointing me to this guy.

 

[forkboy]

Yesterday's macros:  2,209 calories, 65 fat (over 4), protein 188 (under 5). Success. Read to my kids  last night.

Easy 2 mile jaunt today.

Lots of clearing out of Christmas stuff today and chores and back to a full week of work and back to school for the kids.  Definitely have a case of the Sundays.  Don't tell her I used her name as a pejorative though, she can be sensitive about that sort of thing.

[AshPS]

Well, awesome job on hitting those goals forkboy!

 

I can sympathize, sounds like we have had a similar Sunday.

 

Hope Monday is super duper, lol!

[Stronkey Kong]

Found this video interesting.  I guess I am a little confused still on how slow down burns fat but slow up does not.  Maybe the pitch of his last chart is off?  Either way, interesting stuff.  Shout out to Catspaw for pointing me to this guy.

 

 

Good video. What I got from it, is its the lag in time where your metabolic rate has to catch up to the increase in calorie intake. So if you suddenly increase intake, you put on more weight, but if you increase gradually, your metabolism has time to catch up.

 

I'm wondering, though, he talks about fat cell numbers and how they grow in response to diet, but is there a way to decrease their numbers and therefore your body fat set point?

[CourtnieMarie]

subbed!

[forkboy]

Yesterday's macros:  Calories under 5, fat over 5g, protein under 2g, success.  Read to my kids and in bed by curfew.

 

Max reps(sets) at the gym today:

-Squat 215 lbs 5(3), form felt good, no knee caving, will go up to 220 lbs

-Normal grip pull-ups 5(3), still kipping on last reps of last two sets, will stay

-OHP 100 lbs 5(3), still push press on last couple reps of last set, will stay

-BOR 130 lbs 5(3), form felt good, will go up to 135 lbs

 

Monday, Monday, Monday, we seem to have an on-again/off-again sort of thing going on.  Let's make today on-again, shall we?

[CourtnieMarie]

Nice job yesterday! and lookin' good in the gym today. sounds like an on-again Monday, so far!

[Swampling]

Great start!

[- Will -]

Awesome Forkboy! Looks like you're starting off strong! And I like your goals, keep at 'em

Hopefully, Monday agreed with your suggestion, but if not, trudge through it like a boss! Show it who the REAL badass is!

[AshPS]

Awesome hitting the goals today forkboy!

 

Hope Monday was simply fabulous!

[forkboy]

Nice job yesterday! and lookin' good in the gym today. sounds like an on-again Monday, so far!

 

 

Great start!

 

 

Awesome Forkboy! Looks like you're starting off strong! And I like your goals, keep at 'em

Hopefully, Monday agreed with your suggestion, but if not, trudge through it like a boss! Show it who the REAL badass is!

 

 

Awesome hitting the goals today forkboy!

 

Hope Monday was simply fabulous!

 

Thanks guys! You're the best!

 

Yesterday's macros:  Calories under 3, fat under 2g, protein under 3g, success. Read to my kids.  In bed by curfew.

 

Rest day today.

 

Tuesday, let's sit and have a chat about your attitude.  You are always comparing yourself to Wednesday and Friday.  You are your own day, no need to compare.  Practice a little now, a little mindfulness, and let's be at peace.

[bluekiwi1]

Rawr!  Nice work, forkboy!  Rawr!  Rawr!  Double Rawr! 

[Jaelen]

Sub'd.

 

And now I must watch Rad!

 

For me, I must watch Super Troopers!

[forkboy]

Rawr!  Nice work, forkboy!  Rawr!  Rawr!  Double Rawr! 

 

 

For me, I must watch Super Troopers!

 

Thanks for stopping by guys!

[Yellowjacket]

Sub'd

[AshPS]

Tuesday, let's sit and have a chat about your attitude.  You are always comparing yourself to Wednesday and Friday.  You are your own day, no need to compare.  Practice a little now, a little mindfulness, and let's be at peace.

 

Good job on the macros and reading! 

 

Lol, that above sounds like what I should have said to my Tuesday!

 

Hope Wednesday feels cheerful and cooperative!