brader24 - Reestablish Contact

[brader24]

Having our second son about four months ago has spun things a bit out of control for me, especially with a barely 2 year old running around and demanding attention as well.  I need to find some balance so this challenge is all about finding a balance in my life and reestablishing a baseline for my diet and fitness.

 

1. You are what you eat
   
   • Keep track of what I eat and pay special attention to my Macros.  I need to keep this as simple as possible so that I'm not spending tons of time on it, but I need to know what I am consuming and have some controls on it.  I am clearing and resetting my account on MyFitnessPal and will be using its automated recommendations as a starting point.  This will have me starting out with about Macros of 2080 Calories per day with 50% Carbs, 20% Protein, and 30% Fat.  This will not be a goal for the challenge and will change as I experiment to find what works for me.
     
   
   
2. Get Moving Again
   
   • It has been 4 months since my son was born and I stopped working out.  My goal here is simply to get moving again.  This will entail 2 Convict Conditioning workouts and 2 Cardio Workouts per week.
     
   
   
3. Find Rest
   
   • This is a tough, but important one for me.  The goal here is to get back to a regular sleep schedule again.  I'm currently getting to bed somewhere around 11pm each night and then getting up at around 5:30 or 6 each morning.  That is about 6.5 to 7 hours of sleep per night and not consistent.  My hope is to be getting to bed by 10:15 during the week and up at 6:30 in the morning by the last week of the challenge.  My test points will be to record what time I'm lights out and what time I get out of bed.  Then the last week I will grad on how well I am hitting my bed time and hours of sleep.
     
   
   
4. Have a plan
   
   • For my life goal, I want to start planning my meals ahead, especially what I eat for lunch and snacks each day.  This is to save time by prepping things in advance and control of what I eat by having healthier food prepared ahead of time. Edit: I am weakening this to a more progressive goal. For each week of the challenge, I must plan the meals for the number of days equal to the week of the challenge.  So for week one, plan one day of meals.  Week 6, I will need to plan 6 days of meals.  Not sure how this will work since my wife is often making dinner and I don't always know what she is making.
     
   
   

I will try to formalize these a bit better soon.  I wanted to get the framework up though.  I really want to keep all of this simple for this challenge and probably for future challenges as well.  I need to keep the amount of time I spend on here and on my tracking to a minimum effective amount so that other areas of my life do not get neglected.

[Swampling]

Welcome back! Ready to rock this? \m/ \m/

[AshPS]

Whooooo hoooooo, soooo awesome to have you back brader!!   :triumphant:

 

That is a fabulous set of goals! I am excited to follow through a new challenge my friend!  

[brader24]

I'm not sure I tracked all of my food yesterday, but based on what I tracked I was well under on all of my Macros, but high on my Sugar intake.  This is something I struggle with since I have a strong sweet tooth and nothing tastes better when I'm battling through something at work than a nice can of pop or a pop tart or ...

 

Yesterday was a long day at work and then I had a meeting for a fraternal organization that I'm a member of so it made it tough to get things done and then I had some things I had to finish before I went to bed so it was about 11:15 or so before I really got to bed.  I then got up at about 6am this morning.  I'm dragging.  I attribute a lot of my lethargy to the high sugar intake though.  Hopefully over the next week or so I can get my Macros better and make some small adjustments to my sleep towards my goals and see a marked improvement in my energy.

[Swampling]

Is there something you can substitute for your usual sugary treats? Fruit? Dark chocolate? Raw almonds?

[forkboy]

Awesome goals.  I remember fondly my days with two kids that small.  Soak it up man.  I know everyone says that, but that is because it is so true.  If you can spend a little time being in the now every day with them you'll have a lot to look back fondly on in a few years when they are screaming and slamming doors.  Have an awesome day 2!

[brader24]

Is there something you can substitute for your usual sugary treats? Fruit? Dark chocolate? Raw almonds?

 

Yes there is.  I love all of that.  My problem usually comes down to planning.  I don't plan to have those things in the house and to make sure they are in my lunch box or a stock of them kept at work so that I have them at work.  Of course, sometimes, even having substitutes easily available doesn't prevent the craving from taking over, but it helps.

 

Awesome goals.  I remember fondly my days with two kids that small.  Soak it up man.  I know everyone says that, but that is because it is so true.  If you can spend a little time being in the now every day with them you'll have a lot to look back fondly on in a few years when they are screaming and slamming doors.  Have an awesome day 2!

 

Thanks!  I agree.  I love every moment I spend with them and many days I don't feel like I spend enough time with them.  I may have to start sharing stories from them because it helps me to focus on how great they are and why I'm trying to get my health and life under some amount of control.  Also, because they provide the material for some great stories.

[brader24]

I got a workout in yesterday focusing on Horizontal Pulls and Jackknife Squats.  Since I'm just getting back into it, I kept the volume low.  It really felt good.

 

I didn't get all of my food tracking in until today, but I think I got it pretty accurate.  What I ate was horrible, but I tracked it and that was my goal.  My Macros:

Calories: 4098 - Target: 2080  (WOW!)

Carbs: 427g - Target: 260

Fat: 150g - Target: 69

Protein: 96g - Target: 104

Sodium: 3159g - Target: 2300

Sugar: 177g - Target: 78

 

So, bottom line, way too much carbs and fat, especially sugar.

 

I was way late getting to bed (11:45pm) and getting up (6:45am).  I'm once again dragging.

 

I have only done minimal meal planning.

[Tech_Hunter]

Good morning brader!  Sounds like you have a lot on your plate!

 

I commiserate about the planning food ahead, that's a big weakness for me!  I want to get packing like Tearose, but I kind of suck at planning out anything!  I am relying heavily on Casein right now because everything is crazy around here, but when a couple kids leave the house and things settle down, I will be plotting....

 

The sugar thing is tough, you may have to go slowly with it.  I second the nuts and dark chocolate.  If soda is a particular problem, maybe subbing one for a Zevia would help?  I have found that one of those or a cup of tea with stevia is a huge psychological help for me, since I get something sweetish, and I can sip at it, it gives me something to do....

 

Best of luck on day #3!!

[Tech_Hunter]

Oops, double post, sorry!

[brader24]

Good morning brader!  Sounds like you have a lot on your plate!

 

I commiserate about the planning food ahead, that's a big weakness for me!  I want to get packing like Tearose, but I kind of suck at planning out anything!  I am relying heavily on Casein right now because everything is crazy around here, but when a couple kids leave the house and things settle down, I will be plotting....

 

The sugar thing is tough, you may have to go slowly with it.  I second the nuts and dark chocolate.  If soda is a particular problem, maybe subbing one for a Zevia would help?  I have found that one of those or a cup of tea with stevia is a huge psychological help for me, since I get something sweetish, and I can sip at it, it gives me something to do....

 

Best of luck on day #3!!

 

Probably no more on my plate than anyone else, just poor at getting things done.  I may adjust my meal planning to make it similar to my diet and sleep goals such that I can progress to full planning mode by the end of the challenge.  For me, I think I need to start planning my meals simply because things are so crazy.  If I can start planning them ahead and preparing what I can ahead, I can not only have ensure I have healthier food options available, but save time by doing the preparation in blocks of time.  That is my theory anyway.  It seems to make sense in my misguided head.

[Tearose]

Hey Brader! I had been meaning to do my meal prep for about a year lol, my schedule is really hectic and changes all the time and I kept ordering pizza. So I am not normally so organized. I definitely use protein powder and fat free greek yogurt quite a bit. I also use the baking type chocolate in greek yogurt with splenda to get my choclate fix.  Nice job on the workout!

[brader24]

Hey Brader! I had been meaning to do my meal prep for about a year lol, my schedule is really hectic and changes all the time and I kept ordering pizza. So I am not normally so organized. I definitely use protein powder and fat free greek yogurt quite a bit. I also use the baking type chocolate in greek yogurt with splenda to get my choclate fix.  Nice job on the workout!

Thanks.

[brader24]

So I got to bed at about 11:15 last night.  Not quite where I want to be, but better than yesterday.  I was barely awake at 5:30am this morning.

 

I started my day by making my side of the bed (after changing my son's diaper of course).  Two tasks done right off the bat.  Should be a good day right?

 

I made myself an egg and cheese on an english muffin for breakfast.  It was good and easy.

 

I rode my bike for a total of about 40 minutes last night and was pulling my 2 year old in a trailer so it was a decent workout.

 

I kind of, sort of, planned my meals at the start of the day yesterday, but I wasn't really sure how to record dinner since we didn't make it.  So I made rough estimates.  My Macros all improved for yesterday:

 

Calories: 2487 - Target: 2080

Carbs: 326g - Target: 260

Fat: 93g - Target: 69

Protein: 94g - Target: 104

Sodium: 2438g - Target: 2300

Sugar: 127g - Target: 78

[brader24]

I bought Convict Conditioning 2 yesterday using some birthday money.  I've been wanting to add some mobility work and liked the sound of the Trifecta from CC2.  This includes active stretching progressions for Bridge Holds, L-Holds, and Twists.  I plan to start incorporating these as frequently as I'm able, though I'd like to at least do them on my off days.

[Nuala]

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[brader24]

Hello! I just noticed that you haven't submitted the Assassin sign-up form.

 

I did.  I'm guessing it didn't take.  I can't do it right now because I can't access it, but as soon as I am able I will sign up.  Thanks!

[brader24]

In bed at 12:00am up at 6am.  Talk about dragging myself out of bed.  To make it worse, my almost 4 month old son wanted a bottle at about 3am.  I had such a hard time staying awake to feed him.

 

Bed made.  Bagel with cream cheese for breakfast.  Have lots of bagels to get eaten and didn't have the time this morning to make much more.

 

No strength or cardio yesterday, but I started the Convict Conditioning Trifecta stretches this morning.  They felt pretty good.

 

I more or less planned my meals for the day, though I made adjustments as I went and I didn't know what we were having for dinner.  A big adjustment I made was to forego the yogurt that I had packed for a snack.  It was going to put me well over my sugar target so I substituted an extra serving of mixed nuts.  More protein/Less sugar.  That's a big win in my book.  Here are my Macros for yesterday:

 

Calories: 2608- Target: 2080

Carbs: 246g - Target: 260

Fat: 119g - Target: 69

Protein: 136g - Target: 104

Sodium: 2923g - Target: 2300

Sugar: 61g - Target: 78

[brader24]

Spent a couple of days visiting my parents over the weekend and didn't bother trying to track anything.  I don't think I did too bad regardless.

 

I was in bed at 11:20pm last night and awake at about 5:50am this morning.  That's only about 6.5 hours.  Not really where I want to be.  I've been working some overtime lately and really need my rest.

 

I also made my side of the bed this morning, had an egg and cheese on an english muffin for breakfast, and did the CC Trifecta stretches.  Not a bad start to the day.

[brader24]

While my Calorie intake was about perfect, my sugar consumption was way up again.  The bulk of this was from the fresh cherries and peach that I ate, but also from a Peach Tea that I drank.  I need to plan things out better and find ways to cut back on the sugar.

Calories: 2080 - Target: 2080

Carbs: 233g- Target: 260

Fat: 100g - Target: 69

Protein: 75g - Target: 104

Sodium: 3501g - Target: 2300

Sugar: 112g - Target: 78

 

I still having a hard time with the sleep goals.  Last night I was in bed at about 11pm and woke at about 6am today so that is better (about 7 hours), but I'm dragging during the day and drinking a lot of coffee (and creamer) to account for it.  Of course the sugar makes me even more tired.

 

I've been stretching at least once or twice per day since I picked up the Convict Conditioning 2 book.  It feels pretty good so far.  I'm really looking forward to my workout tonight.  The nice thing about the more infrequent workouts right now is that I really look forward to getting to my workout when it comes time.

[forkboy]

Keep plugging away man, doing great!

[- Will -]

I hear ya' on the sleep goals. Sleep has been a big challenge for me as well. Try and get to bed early tonight if you can

But you've been doing pretty well with your workouts from what I can see! So keep kicking ass there

 

As for everything else you're struggling with, well, that's what these challenges are all about: improvement! So let's improve together

[brader24]

Keep plugging away man, doing great!

 

Thanks!

 

I hear ya' on the sleep goals. Sleep has been a big challenge for me as well. Try and get to bed early tonight if you can

But you've been doing pretty well with your workouts from what I can see! So keep kicking ass there

 

As for everything else you're struggling with, well, that's what these challenges are all about: improvement! So let's improve together

 

Thanks! I'm okay with where I am so far, though I know there are things I need to do better on.  The primary point of this challenge for me is to simply get working out again and to become aware of where my weaknesses are.  I agree, that is what these challenges are all about.  We can't improve if we don't know what we need to improve.

[brader24]

Not such a good day for eating.

Calories: 2696 - Target: 2080

Carbs: 333g- Target: 260

Fat: 116g - Target: 69

Protein: 81g - Target: 104

Sodium: 3790g - Target: 2300

Sugar: 126g - Target: 78

 

Bed at 11:30pm, woke at 6:30am.  A little bit better on total sleep time, but not on bed time.  I will push myself to be in bed tonight by 10:45pm.

 

I'm at best planning my meals at the start of the day minus dinner.  I will try to plan a full day of meals for this Friday.  I usually like to cook out on the grill and I haven't done that for a couple of weeks.  Time for a good healthy meal day.

 

I completed Convict Conditioning Horizontal Pulls and Jackknife Squats last night and did it with pretty good form which I am refocusing on.  I will no longer proceed if my form starts to deteriorate and I will always try to improve my form with each workout, set, and rep.  Yesterday, I was not aware of my breathing during my horizontal pulls.  I will work on this in my next workout.

 

I didn't do explicit cardio last night, but I did over 30 minutes of intense yardwork (e.g. digging, weeding, and spreading mulch) so I will count this towards one of my cardio workouts.

[forkboy]

Hope everything is going well, would love a update.  Take care.