forkboy, journey to Dagobah part deux

[forkboy]

I won’t bore you with my background, there is loads of it in links in my siggy if you are so inclined (doubt it, otherwise I would have put it here).

 

Main Quest--Weigh ~ 175lbs and Have Body Fat of <25% (Ultimate Goal don’t care about weight and would like ~15% Body Fat). 

 

I plan on completing 8 continuous Challenges, this being my 2^nd in a row.  I have a table and a calendar and whatnot that will appear later on throughout this thread.  My goals are nearly identical to last challenge as I was pretty successful.

 

Goal 1 = weight training and cardio

2 days of strength and 3 day of cardio.  Strength is mostly full-body stuff and cardio will be mostly running. I will alternate as follows:
 

·        Mondays week one – Sprints

·        Tuesdays – Run (2-3 miles)

·        Wednesdays - Squats, Bench Press, Pull-ups, BB Bicep Curls

·        Thursday (or Friday or Sunday) week one - Run (2-3 miles), maybe mix in a body weight routine instead of or in addition to the run some weeks

·        Friday (or Saturday) – DLs, BORs, OHPs, Chin-Ups

·        Rinse, Repeat

 

Goal 1 Evaluation

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

 

I’ve stopped tracking the role-playing stuff, but will reward myself with points as explained below.

 

Goal 2 = macro nutrient precision

My first week of this challenge I am on a “diet break†with higher calories, averaging 2,100 a day, but for the last 5 weeks I will work on the following:

 

I will log all food into myfitnesspal and my nutrient goals will be 1,700 calories on off days and 2,000 calories on workout days with a 170g protein minimum on off days and 200g on workout days.  I will blend in the rest of my calories with healthy fats and clean carbs (beans and rice are okay, but no processed sugars).

 

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 as a supplement as needed but try to get almost all the protein from lean meats where possible.

 

Goal 2 Evaluation

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

     

Goal 3 = Return of the sleep

It has been working nicely for me, 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.

Diet/Fitness Side Quest = running

I want to complete 3 miles in less than 30 minutes before the end of the challenge.

 

 Diet/Fitness Side Quest Evaluation

Eval is A = complete, F = not complete.

Life Side Quest = reading

 

Two books on my list finished before the end of the challenge.

 

 Life Quest Evaluation

 Eval is A = complete, F = not complete.

 

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 = 27/30

G2 possible points 42, A = 38/42

G3 possible points 30, A = 27/30

FG all or nothing A = 1/1

LG all or nothing A = 2/2

 

5 As = Set of barbells and new running shorts.

4 As = Just the new running shorts.

No rewards for anything less than 4 As.

 

Initial Measurements:

 

[Edit Insert (to be fair I took these early knowing a cheat meal was going to jack them up):

Waist at widest point:  37.8

Weight:  192.3

2 Scale Avg. BF:  27.5%]

 

My motivation is to meet my potential as a husband, father, and general member of my various communities.  Plus my doctor recently told me I need to lose weight.

[AshPS]

I'm here!!!!! :triumphant: :triumphant:

 

Awesome Forkboy! Nice, simple, and straight to the point. 

 

I really should take up that reading goal. I LOVE to read, but I don't make enough time to do it.

 

Alrighty, Let's get some smashing done!

[Stronkey Kong]

Sub'd.

[Swampling]

You got this!

[forkboy]

Thanks all for stopping in!  This week has been pretty uneventful.  My calories are up this week to 2,000 on running and off days and 2,200 when I hit the gym.  I haven't noticed much.  I actually feel really hungry this week, not sure why.  I am going to have a gigantic cheat meal tomorrow in full preparation for another super clean 6 weeks.  I think I should measure tomorrow before the meal though, now that I think about it, 'cause I am sure I will get some bloat form the margaritas I plan in inhaling.  Hope your Thursdays went swimmingly!

[- Will -]

Sub'd

 

Nice Forkboy, looks like you've got a great plan in place

 

You'll rock this challenge! I know you can do it, so believe in the you who believes in himself, and fight with all your might! Woo, go Forkboy

[BalianIronguard]

Nicely organized challenge! Best wishes!

[forkboy]

Thanks Will and BI!  I need another...

 

 

By the Power of Greyskull!!!

[Tearose]

Looks good forkboy! I am sure you will smash this challenge as well!

[forkboy]

Thanks Tearose!

 

I had margaritas and a chimichanga for my cheat meal.  Yuuuuuuuum.  Back on the wagon tomorrow for another six week journey.  Well, I never had my dessert and my son is pressing me for Cold Stone, maybe Monday...

 

Have a great weekend!

[forkboy]

Quick check-in to stay accountable.... My Mini was not available, despite having prepaid, so that was a bummer, but my mom ended up coming to town and watching the kids for a night so I had a real date with dinner and a movie with my wife, so that was even better than the Mini.  I ended up having more than one cheat meal last weekend and I am now up in weight a bit, hoping getting back into my routine allows it to come back down quickly enough.  Yesterday went well.  Hit my macros.  Got to sleep on time.  Got exercise in.  I actually went to bed early so missed out on reading.  I'll take it for day one.  Hope Tuesday is splendid!

[forkboy]

Hit my macros, got in reading, got in exercise, and got to bed on time yesterday.  I expected my weight to be down much closer to where I was when I started my weekend (read cheat meals), but it is slow to come back down.  Some of this is because my calories are closer to maintenance, but I was pretty sure much of the weight was water retention.  I am confused.  I am debating ending my diet break a couple days early.  I have been at or above maintenance now for 9 full days, today would make 10 days.  I will stay at maintenance today then tomorrow if I am not down to at least within 2 lbs of where I was when I started the weekend I will come off my diet break early and go back to 1,700 for tomorrow.

[Stronkey Kong]

Glycogen... When you go off of maintenance, lift like a beastly mofo and you should get back down.

[forkboy]

Glycogen... When you go off of maintenance, lift like a beastly mofo and you should get back down.

 

Thanks man.  I lifted pretty hard today with Squats, Pull-ups, OHPs, and BB Curls, so we'll see what tomorrow brings.

Cheers.

[swaffe]

Looks like a great plan forkboy!  Good luck!

[forkboy]

thanks for stopping by swaffe!  day three went pretty well. my watch battery died and so i wasn't able to get my formal measurement on my 3 mile run this morning to see how hard my goal of getting in under 30 minutes by the end of the challenge is.  i could have used my phone i suppose, but once it is all strapped in and Pandora is running and everything i hate messing with it because sometime Pandora flips out and doesn't come back on then I have to run in complete silence.  my weight is indeed down a little today, but still not back to where it was before i cheated this weekend, so i am going to go back down to my lower cals from here on out through the rest of the challenge.  i took a diet break for 10 days so i think that is probably sufficient with my current BF.  i need a new protein powder.  i have tired of my current brands flavor and have started to regret it.  i prefer chocolate.  anybody have one they love the flavor of?

[AshPS]

I really like Pandora, but I have the same problems sometimes. I hate working out without my music.

 

Well, personally I am a fan of Body Fortress. I like all of their flavors except the chocolate peanut butter. It's ok, but not wonderful and really doesn't taste like PB. I've tried a lot od protein powders and I always go back to them as far as flavor goes. 

 

Hope your weekend is wonderful! hugs!

[forkboy]

Thanks Ash. That is kind of a bummer on the Body Fortress because that is exactly what I have been using from the Zon.  I had bought a giant Vanilla bag of Gold Standard and I was gagging by the end of it.  I had a Vanilla from GNC I liked but then they changed the formula or something and I was gagging on it too.  Oh well, keep on keepin' on.  Thanks for checking in on me!

[AshPS]

Well, I can get pretty tired of it straight. One of my favorite things is to take the vanilla and add a T. of OJ concentrate. Maybe something like that would help? Doesn't add much in the way of macros either.

 

No probs my friend. 

[AshPS]

Also, there's a "power coffee recipe" that to me is fabulous! I can post it if you're interested! 

[forkboy]

Absolutely on the power coffee.  Thanks!

[AshPS]

Protein Power Coffee

 

1-2 scoops Protein Powder

 

1 T. cream (heavy whipping cream)

 

4 oz. water (cold to room temp. NOT HOT) (Experience     )

 

Mix all of the above. (I use my shaker cup) Then add up to the 16 oz mark of coffee. Hot coffee for hot, or room temp. then pour over ice for cold coffee. 

 

  My absolute favorite.

 

And yes, the recipe might look familiar. 

 

if you want macros I can get them.

[forkboy]

I will be going AWOL for a week. I will explain when I get back.

[AshPS]

Gonna miss ya. 

 

Will be here waiting for your return though, hope all is ok. Hugs.

[Swampling]

Have a good week!