forkboy, journey to Dagobah part trois

[forkboy]

I won’t bore you with my background, there is loads of it in links in my siggy if you are so inclined.

 

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 3^rd in a row.  Here is my table and calendar to go with: 

 

Goal 1 = fitness and the kitchen sink

 

My goal is 6 days a week of some sort of exercise.  I currently do sprints, weightlifting (full body mixing in pull and push), bodyweight work, and running.  I do one day of sprints, two days of running, two days of weight lifting, and one day of bodyweight work.  I may be changing that routine up a bit, so I just want to focus on the 6 days of doing something.  I am going in for a consult at gym that has lifting coaches so I may end up doing three days of weightlifting and subbing out the bodyweight work or a run.

 

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

 

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 tend to try and balance CHO/FAT/PRO at 30%/30%/40%.  (Well in reality alcohol will eat a couple % points out of CHO and FAT too.)   These numbers may be subject to change based on my weightlifting consult mentioned above.  I will measure success by sticking to an approved plan.

 

I will continue my plan of reduced alcohol consumption to help in this goal as well.  No more than 1 alcoholic drink at home each day throughout the entire challenge (either red wine or vodka).  (Other options, like beer or multiple drinks, are a possibility if I am 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 = pull-ups

 

I want to complete 10 unassisted narrow-grip pull-ups before the end of the challenge.  I am currently at 4 sets of 6x, so it seems quite doable.

 

Diet/Fitness Side Quest Evaluation

 

Eval is A = complete, F = not complete.

 

Life Side Quest = mindfulness

 

5 minutes a day of mindful quiet and/or mediation.

 

Life Quest Evaluation

 

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

 

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 36, A = 33/36

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

 

5 As = Date weekend with my wife at a local resort.

4 As = Just a date night/dinner with my wife.

No rewards for anything less than 4 As.

 

Initial Measurements:

Initial Weight:  187.2
Initial Waist:  36.0 36.9 [edit-I take several different measurements and that was not the widest one]
Initial BF Avg: 26.0%

 

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.

[Stronkey Kong]

Sub'd.

 

Cuz I know I'll get my graph/data fix.

[Yllek]

Hell of a challenge.  you seem very determined.  If you don't mind I will use your thread for motivation.

[forkboy]

Sub'd.

 

Cuz I know I'll get my graph/data fix.

 

Thanks man!  You know I gots to get my graph on fo sho!

 

Hell of a challenge.  you seem very determined.  If you don't mind I will use your thread for motivation.

 

Thanks packelly!  Thanks for stopping by too.  Let me know when you have your new challenge up and I will swing by and sub.  I just read the intro to your last challenge and you already motivate me!  I have a nine year old boy too so we also have something in common.  Cheers.

[Yllek]

 

Thanks packelly!  Thanks for stopping by too.  Let me know when you have your new challenge up and I will swing by and sub.  I just read the intro to your last challenge and you already motivate me!  I have a nine year old boy too so we also have something in common.  Cheers.

 

New Challenge posted. Thanks!

 

http://rebellion.nerdfitness.com/index.php?/topic/53696-packelly-getting-lean/

[AshPS]

You had to know I'd be here, right?  

 

Your gonna kick serious butt my friend.....no doubt about it. And, I look forward to seeing it happen!

 

Hugs!

[Sloth the Enduring]

Wow.  You like planning ahead don't you.

[forkboy]

You had to know I'd be here, right?  

 

Your gonna kick serious butt my friend.....no doubt about it. And, I look forward to seeing it happen!

 

Hugs!

 

Thanks lady!

 

Wow.  You like planning ahead don't you.

 

I forced myself to look way out after I fell off the wagon the last time.  If I don't commit to a super long goal I fear I will quit again.  Since accountability is huge for me I know saying I will be here for a year will get me a long way.  Like all plans it will change, my goals and milestones and rewards have all changed, but I continue the adventure.  Thanks for stopping by!

[Harihead]

MAN I'm feeling inspired after reading your thread and viewing your awesome charts. I'm going to go back and put grading statistics into my own challenge. Last time I sort of calculated it weekly; it seems much more efficient to calc it all up front (and we Nerds are about efficiency, yeah?). 

 

Thanks, buddy! See you around the threads.

[Ryoko]

Wow your stats are so detailed! Awesome charts. ^.^

 

 I don't see how you can possibly NOT kick butt this challenge with that level of precision!

[forkboy]

MAN I'm feeling inspired after reading your thread and viewing your awesome charts. I'm going to go back and put grading statistics into my own challenge. Last time I sort of calculated it weekly; it seems much more efficient to calc it all up front (and we Nerds are about efficiency, yeah?). 

 

Thanks, buddy! See you around the threads.

 

 

Wow your stats are so detailed! Awesome charts. ^.^

 

 I don't see how you can possibly NOT kick butt this challenge with that level of precision!

 

Thanks for stopping by guys!  Love the support here as always!

 

So I just got back from a consult at a gym I am considering going to.  They focus on power lifting and Olympic lifting.  My mind has kind of been blown.  There is no way I can go back to my regular gym and be on my own now when they have such awesome coaches and group power lifting.  Group power lifting?!  I am super psyched.  I am going to get a few personal training sessions before I start the group classes to finally get my form on point and then I will get after it.  In my initial consult one of my new coaches went over my nutrition plan and he confirmed my worry that my calories are too low.  I am now conflicted on my goals.  It is clear I will not make major weight loss/leaning out and good strength gains simultaneously.  My initial thought is I will stick with my caloric deficit for now as I go through the first few sessions working on mostly form (I think) and then if the group classes push me to a point where I need to add calories I will.  Either way I am excited to enter this new phase!  Off to my last cheat meal before Thanksgiving now.  Happy Saturday!

[Xena]

I stopped by because I wanted to read a bit more about your mindfulness goal. It turns out you have a LOT of great things packed into this challenge and beyond. I'm looking forward to hearing more about your adventures in the new gym.

[Harihead]

So exciting! This sounds like a terrific fit. 

 

And, er, I lost more weight when I added calories. Seriously! I needed to eat the right kind of calories for my problem (adrenal fatigue) and my system responded. Yours might do the same.

[Harihead]

Sorry for double post, dorky Internet in the mountains....

[forkboy]

Thanks Xena, welcome!  Also, thanks for stopping by HH!!

 

I just reread my gym post and I think it is hi-larious that I started with "thinking about" and two sentences later transitioned to "my new coaches."  Sounds like I have already decided.

 

Oh, and "dorky internet" made me giggle a little

 

.

[ShadowLion]

Like your long-term approach and (Wow!) all the data and tracking! I am going to copy the calendar idea. What a great way to see where you are on your quest!

 

Awesome that you found the new gym. This is going to be a great challenge!

[Tearose]

Wow! Mindblown! Very well thought out forkboy! Subbed of course

[forkboy]

Like your long-term approach and (Wow!) all the data and tracking! I am going to copy the calendar idea. What a great way to see where you are on your quest!

 

Awesome that you found the new gym. This is going to be a great challenge!

 

Thanks for stopping by.  Yes, indeed, great challenge!

 

Wow! Mindblown! Very well thought out forkboy! Subbed of course

 

Thanks Tea, let'g get after it!

[Swampling]

Forkboy! Boomsticks! Numbers! Graphs! Charts!

 

Looking forward to hearing more about that new gym and the new coaches / training programs!

[forkboy]

Thanks Samps, you're the best!

 

Well, because of some bad choices this weekend I didn't get off to the greatest start today.  I had some family issues Saturday night and got about 2 hours of sleep.  Last night I went to bed at curfew (+1), but since I was so tired I snoozed about 15 times this morning and missed my morning workout (0).  I will have to make up for it on Sunday since I am pushing for 6 workouts per week.  I did get in my meditation (+1), my macros were on point (+1), and I called my new gym to make an appointment for my first training sessions (although they didn't call back so nothing is on the calendar yet).  I had a 5 lb bump on the scale on Sunday because of my cheat activities (no shit I had 5,000 calories and a lot of it from booze).  I came back down 3 today, so I am feeling okay that it will likely dissipate by week end.  Tomorrow's a new day.  Always looking forward right?

 

Have an awesome Tuesday everybody!

[AshPS]

You bet my friend, always looking forward!  

 

And, you hit your macros, got in your meditation and are recovering from the splurge. So I say awesome! 

 

 

You've got this!

 

I wish you a fabulous Tuesday Forkboy!  

[Ryoko]

Well, because of some bad choices this weekend I didn't get off to the greatest start today.  I had some family issues Saturday night and got about 2 hours of sleep.  Last night I went to bed at curfew (+1), but since I was so tired I snoozed about 15 times this morning and missed my morning workout (0).  I will have to make up for it on Sunday since I am pushing for 6 workouts per week.  I did get in my meditation (+1), my macros were on point (+1), and I called my new gym to make an appointment for my first training sessions (although they didn't call back so nothing is on the calendar yet).  I had a 5 lb bump on the scale on Sunday because of my cheat activities (no shit I had 5,000 calories and a lot of it from booze).  I came back down 3 today, so I am feeling okay that it will likely dissipate by week end.  Tomorrow's a new day.  Always looking forward right?

 

Have an awesome Tuesday everybody!

 

It seems you are in rather good company...from what I've read, quite a few of us got off to late and/or sleepy starts today (myself included).

 

It's good that you got your meditation, macros, and training call in though. So still a pretty good day!

 

And yep! Always look forward.

[Tearose]

forkboy you are resilient and  resilience wins the day!

[forkboy]

k, so day 2 was much improved.  I got up and did my intervals/sprints in the cold, dark, rain (that took a bit of internal motivation, so win).  I got in my macros, meditation, and I got to bed on time last night.  I finally got a hold of my new gym and have my initial one-on-one training session set for next Thursday evening.  Hopefully it won't be too brutal, I usually have consumed around 400 calories all day by the time the session starts at 5:30p.  I tend to borrow from leangains on this front and eat most of my calories at dinner or in after dinner snackage to round out my macros.

 

On a completely unrelated note I either went crazy on my subb'ing this challenge or the boards are way more active than usual, or maybe both.  I have 79 new posts to read tonight.  Woohoo!  Should be fun... 

[forkboy]

Oh, and there was this today too, pretty cool...