tenaciousglee reverses the trend

[tenaciousglee]

I've been focusing on slimming down to a solid base for the last 6-8 weeks, and now I get to start adding some muscle!

 

Here's the quick synopsis with details to follow:

 

Goal 1 - Weigh more at the end of the challenge than I do at the start. [+4 CON]  To accomplish this goal, I will follow the Surge phase of the Engineering the Alpha program, focusing on lactic acid based exercises to stimulate Growth Hormone and eating at a surplus on training days.  I started this phase at the end of the last challenge, so I'll be completing Weeks 2-4.  Based on a calorie surplus on training days and a deficit on non-training days, I should be at +1000 calories a week for 3 weeks.  If I'm tracking correctly and the laws of thermodynamics hold, that would equate to just under 1 pound (3500 calories).  I have a feeling my tracking won't be that spot on and I'd be happy with extra weight, as long as it doesn't affect Goal 2.

 

Grading:

A - more than 2 pounds gained

B - 1-2 pounds gained

C - less than 1 pound gained

D - zero weight gain

F - weigh less than when I started

 

Goal 2 - Have a lower body fat percentage at the end of the challenge than I do at the start. [+3 CHA +1 CON]  To accomplish this goal, I will follow the Complete phase, Weeks 1-3 (with Week 4 falling between challenges).  The focus will be on burning some more fat and "completing" my new chiseled physique...  I will be eating at a surplus 3 days a week and at a deficit 4 days a week, with a sum total deficit of 400 cals/week for the last 3 weeks of the challenge.

 

Grading:

A - more than 2% reduction in body fat

B - 1-2% reduction

C - less than 1% reduction

D - no change to body fat percentage

F - higher body fat percentage than start of challenge

 

Goal 3 - Focus on my lagging features 3 times a week. [+4 DEX]  I've managed to drop some inches from my midsection during the last challenge, but I'm still not seeing/feeling much definition in my core.  I'm going to try and work on my abs/core by doing some beginner Pilates or Tim Ferriss' 6-Minute Abs from Four Hour Body.  I also want to give some extra attention to my arms and chest as they seem to lag behind.  This will probably be suspended flyes or extra pull-ups.

 

Grading:

A - 18 sessions

B - 15-17 sessions

C - 12-14 sessions

D - 6-11 sessions

F - 5 or fewer sessions

 

Goal 4 - Complete 3 activities from the Geek Dad Guide to Weekend Fun. [+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. This is a rollover from last challenge.  My kids are still pretty young (2 and 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 activities

B - 2 activities

C - 1 activity

F - 0 activities

 

New Life Goal - Break my iPhone addiction!

 

ETA: attribute points and scoring

 

Audible: Changed life goal

[Librarian of Doom]

Nice, logical continuation from your last challenge! Hoping that you see the results you're looking for!!!

[tenaciousglee]

Also, I'm going to leave this here.  This is a $2.99 kindle book.  After reading it, I'm not sure it's worth $3 because it looks like a Men's Health rip-off, but it did turn me on to Pilates.

 

[Maledictus]

Subbed.  Interested to see how you get on with phase 3.  

[tenaciousglee]

Initial thoughts on Phase 3:

-going from 200 cal/day deficit to 400 cal/day surplus was harder than I thought

-the workouts will have to make me stronger, because the alternative is they will kill me!

[Quickdraw]

I'm curious to see how goal 3 works for ya with the 6 minute abs.  One of my subquests is functional-core-strength (100 crunches in 2:00), but I've never been able to see my abs, and I'd love to do so.  If you start seeing some serious results partway through this challenge, I might just yoink your method of doing so!

[tenaciousglee]

I'm curious to see how goal 3 works for ya with the 6 minute abs.  One of my subquests is functional-core-strength (100 crunches in 2:00), but I've never been able to see my abs, and I'd love to do so.  If you start seeing some serious results partway through this challenge, I might just yoink your method of doing so!

 

Yeah, I threw the 6-minute abs in there because Ferriss says it worked better than any other ab exercise as far as his Minimum Effective Dose measurement goes, but I tried it a few months ago without great success.  Conventional wisdom says you won't see your abs until you get to 10% body fat.  I really think I need to just build up the muscles in my core.  When I tried the USMC PFT, I only got about 40 sit-ups in 2:00.  I'm hopeful that the Pilates will strengthen my core and make those muscles a little more visible.

[tenaciousglee]

Week 1, Day 1!

 

Starting Measurements for Goals 1 and 2:

 

Weight: 147# (7-day avg 146.46#)

Neck: 13.75"

Shoulders: 44"

Chest: 38.5"

Biceps: 11"

Waist: 31"

Belly: 33.5"

Hips: 37"

Thigh: 20.75"

Calf: 13"

Body Fat: 17.68% per Navy Method, 17.85% per Covert-Bailey Method

[Mikroftt]

First of all congrats on making it to the next stage of "Engineering the Alpha".  I am glad that you have found it helpful.  

 

Some comments about stuff.  1, I suck at anything core related and need to work on core strength a lot.  But I also have the same goal to eventually be able to see my abs.  I too have read Tim Ferriss's book.  I took some of the stretching stuff from there and have had success with it.  2, per your recommendation, I got a copy of "Geek Dad" and sent it down to my friend from college who now has a kid.  We are both engineers so I know he will enjoy it.  

 

Have fun with this challenge and hopefully you see some good results!

[Phayze]

Yo! Good luck with the abs thing - I can really relate on that one, and I've got some core stuff going this challenge, too (I decided to go play assassin this time around).

I'm pretty sure that workouts that come with the threat of death are essential to strength gains, but I don't have a research reference for that.

Glad to ride along with you again!

[tenaciousglee]

Yo! Good luck with the abs thing - I can really relate on that one, and I've got some core stuff going this challenge, too (I decided to go play assassin this time around).

I'm pretty sure that workouts that come with the threat of death are essential to strength gains, but I don't have a research reference for that.

Glad to ride along with you again!

 

Ah, the call of the Assassins...  It would be easier to resist if those ninjas weren't so badass.  I'll sneak over to their camp and look for your thread.

[tenaciousglee]

First of all congrats on making it to the next stage of "Engineering the Alpha".  I am glad that you have found it helpful.  

 

Some comments about stuff.  1, I suck at anything core related and need to work on core strength a lot.  But I also have the same goal to eventually be able to see my abs.  I too have read Tim Ferriss's book.  I took some of the stretching stuff from there and have had success with it.  2, per your recommendation, I got a copy of "Geek Dad" and sent it down to my friend from college who now has a kid.  We are both engineers so I know he will enjoy it.  

 

Have fun with this challenge and hopefully you see some good results!

 

Thanks!  I'm glad to have made your "Top 10" and look forward to traversing the challenge with you!

[Eilyd]

Subbed for awesome.

[Quickdraw]

Yeah, I threw the 6-minute abs in there because Ferriss says it worked better than any other ab exercise as far as his Minimum Effective Dose measurement goes, but I tried it a few months ago without great success.  Conventional wisdom says you won't see your abs until you get to 10% body fat.  I really think I need to just build up the muscles in my core.  When I tried the USMC PFT, I only got about 40 sit-ups in 2:00.  I'm hopeful that the Pilates will strengthen my core and make those muscles a little more visible.

I'm hovering just over 11% right now; it's maddening.  I know I have a 6 pack down there.

FWIW, we do crunches for 2:00, not situps, so you might get different results if you took another try at it.  Situps work in the hip flexors way too much; they aren't a good metric to measure abdominal strength.  I don't even like them as an exercise, frankly.

[Mikroftt]

Interesting distinction on the difference between sit-ups and crunches.  You learn something new every day!

[tenaciousglee]

Week 1, Day 3

 

Been a busy week at work.  Still trying to keep up with other's threads, but haven't had much to update on here.  Was glad to have an off day today and get the extra hour of sleep!

 

I've been planning ahead for my next challenge (yes, already) since I already have an end in sight with Engineering the Alpha.  I posted to the Programming board to get some input on how to proceed with muscle building using the tools I've got available to me (no barbell).  That has led me down some interesting paths and trains-of-thought.

[Phayze]

Extra sleep is the best kind, isn't it?

I'm going to check in on this programming conversation, being similarly barbell-less and aiming to grow.

[Librarian of Doom]

Super jealous of extra sleep. Awesome that you're already thinking ahead

[Mikroftt]

I wish I got an extra hour of sleep... On the barbell topic, what do you have around the house?  I know there are some limitations with bands or dumbbells but that is what I have around my house.  Might have to check out that link for the future.

[tenaciousglee]

I have dumbbells from 5 to 50 lbs.  Just got the 50 pounders before the start of this challenge.  I also have 300 pounds of sand in various denominations from 5 to 75 lbs.  I also have an adjustable kettlebell, pull-up/dip station, and some suspension straps.  Why am I not ripped?!?!

 

In other news, I did my first 10 minute Pilates session last night and confirmed my suspicion.  My core needs WORK!

[tenaciousglee]

All right, sports fans!  It's time to call an audible.  I'm changing my life goal.  I love my kids and still plan to do geeky things with them, but they're a little young for the activities in the book and to be honest, my heart's not really in it.  It's only 5 days into the challenge, so I don't think it's a huge deal, but I've been feeling convicted.  It's time to break my iPhone addiction once and for all. Now I need some ideas.

 

• How to proceed?
• How to score?
• Any resources?
• Any tips?

I did find this article from ZenHabits earlier this week.  I haven't started yet, but I bet it would be helpful to track when & why I feel the need to distract myself on my phone.  I'm also going to double back and re-read Steve's Productivity Ninja article.

 

My ideas for the next few weeks:

 

1. Start tracking my habits in a notebook

2. Turn off all unnecessary notifications

3. Perform an audit of all my apps and delete the ones I don't need/use

4. Set some sort of intermittent phone fasting time periods

 

Let's do this!

[Librarian of Doom]

Looks like you have a good idea of how you want to proceed. You could score on steps completed, or give yourself a certain number of points per fast, or have a pool of points and lose some when you use your phone unnecessarily...

[Phayze]

I think iPhone IF is a great idea! I used to struggle with that a lot, and finally decided that I would only unlock my phone if I had some purpose that mattered in the short term, like if I was expecting an email about something specific, checking the weather to make plans for the day, or that sort of thing. Opened up a lot of my time and attention for other stuff.

Good luck with it! It's a hard habit to break. Damned things are much too easy to take our and fiddle with all the time....

[tenaciousglee]

I think iPhone IF is a great idea! I used to struggle with that a lot, and finally decided that I would only unlock my phone if I had some purpose that mattered in the short term, like if I was expecting an email about something specific, checking the weather to make plans for the day, or that sort of thing. Opened up a lot of my time and attention for other stuff.

Good luck with it! It's a hard habit to break. Damned things are much too easy to take our and fiddle with all the time....

Ah! I hadn't considered locking it! That little extra step may be helpful in getting me to consider if I'm just wasting time or not. Thanks!

[Mikroftt]

I like this idea about phone IF.  Is there a specific time of day that you find you waste time with the phone?  If there is, make that time when you do the phone IF.  For me it would be after dinner at night.  We usually watch a movie or a TV show while my wife grades homework after dinner and I waste a ton of time either on my phone or tablet.  Recently I have switched to using that time to do my posture stretching which is a good start.