LazyDragonAR overcomes the dread Rhabdo

[LazyDragonAR]

"It's time," LazyDragon thought to himself, "It's time to take action and like the fabled Chris Pratt, lose the extra weight, become strong and maintain a healthy lifestyle."

With unexpected fervor and enthusiasm LazyDragon vowed to follow a plan to the letter and give it his all... And so he did for three days.  Little did he realize that a witch had cursed the land so that those who lived a sedentary lifestyle could not stroll immediately into the training grounds and lift weight with the same proficiency as proven warriors and ferocious Valkyries.

 

Undaunted by a measure of DOMS previously unknown to this clerkly individual, LazyDragon continued to train faithfully until... something prompted him to seek the advice of a healer.  And so it was the healer discovered that LazyDragon had been cursed by Rhadomyolysis and would remain in the care of the healers for over a week banned from exercise for a months time while being subjected to an ungodly amount of fluids to flush the curses poison from his blood.

 

A month passes, LazyDragon researched the curse and believes he knows how to break it, only time will tell...

 

Main Quest: Building a foundation for success

 

1) Exercise:

Complete 4-Week Novice Program from Men's Fitness, extending the the total body portion to 3-weeks in length instead of 1.

 

2) Diet:

Track Macro-Nutrients using myfitnesspal, aiming at .9 grams of protein per lbs of lean body mass and following 4hb low carb diet otherwise.

 

3) Cool-down and Recovery:

Drink at least 3 liters of water per day, perform cool down stretching and take a ~10 minute ice cold shower post workouts.

 

Life Side Quest: Keep engaged with SCMP designation course

 

1) Submit assignments on time and contribute to forums early in the week instead of the last minute.

 

Fitness Side Quest:

 

1) Attend Moksha hot yoga once a week

 

Motivation:

 

This is my chance.  I turn 30 this year and I have never been in the shape I'd like to be.  I remember how I enjoyed being the strong one in my group of friends and I remember once when having to fill out my body type on a form I wasn't sure what to pick and my wife said Muscular like it was a no brainier.  I'd like to feel that way again and I want to enjoy my 30's with the confidence and benefits that being in great shape brings.

[Blaidd]

I'm terribly sorry about the diagnosis but i'm glad you're looking to changing it.

 

You might notice that i've added an Adventurers' tag to your thread.  This isn't to pigeonhole you into particular guild, but rather to bring one of their ambassadors here to offer you encouragement, support or advice.  Your goals this challenge fit well with the overall spirit of their guild and you are more than welcome to pop into their Tavern and introduce yourself to them.  You are also more than welcome to pop me a message anytime. 

 

Good Luck

AB xx

[LazyDragonAR]

Thanks!  The only lasting effects of getting Rhapdo (Because I got it treated luckily) is that I'll be nervous to push myself in the gym but it shouldn't happen again!  It just opened my eyes that I'm not getting younger and mentally I'm in better shape than I am physically.  Usually its contracted by insane cross fitters or marathon runners not mild mannered office folk.

 

Thanks again, adventurer sounds just fine for now!

[GingaNinja]

Hey LazyDragonAR, I'm KingLeeroy an Adventurer Ambassador!

Really like your goals, especially the water one, people really underestimate it!

 

If you’re interested in finding more tips, stories, and motivation from Adventurers that have similar goals to yours head on over to the Adventurer’s Tavern where you’ll find people always willing to chat. If you’d like to talk to me you can either check out my current challenge or pm me on the board.  If you have any questions on how to use the forums, check out this tutorial. I’ll be following your topic here as well so you’ll probably see me again anyway.

 

See you around and good luck with your challenge!

[GingaNinja]

P.S. I am also running a group for people to keep themselves accountable if you are interested in joining, here is the link!

 

http://rebellion.nerdfitness.com/index.php?/topic/53861-level-1s-adventure-into-the-verse/

[lishvicious]

I hope the challenge goes well for you - don't push yourself too hard! 

[Feowyn]

Hi LazyDragonAR! Sorry to hear of your condition, but I think you're on the right track making something good come out of it. I think you can definitely get toi where you want to be. Your goals look like a great start.                                                     

[LazyDragonAR]

Wow, exceptionally good people on this forum!

 

Day 1: Well, I didn't set myself up for success yesterday by doing groceries or getting my gym bag together...  I started playing XCOM: Enemy Unknown and couldn't stop... The world was at stake so I cant be blamed, I might actually be a hero?

 

I weighed myself this morning and I'm at 199.2Lbs and my scale says 21.7% bodyfat.  I'll have to do my measurements tomorrow on my rest day.  I have enough healthy food in the house to get by but I need to do something about my bland frozen vegetable mix or the way I prepare it.  I wish Costco sold frozen spinach.

 

So far so good, I had a healthy breakfast and logged it on MFP.  I just need to gather my gym bag together at lunch and remember my protein bar.  Due to my +4 pyjamas of procrastination I don't have anything ready for lunch so I'll eat more of my bland frozen vegetable mix with grilled out of the box turkey burger patty.  Oh I should take out some meat to thaw for dinner as well!

 

---I see why you should prepare the day before hand... I grabbed my hastily assembled gym bag but left my shoes at home.  Ah well, such is life.

[LazyDragonAR]

Alright day1 done! All objectives complete including cold shower brr..., now I just need to get my8hrs sleep which means good bye iPad, hello kindle. 

 

 

 

 

[LazyDragonAR]

Day 2:  The L1 mini-dungeon quest actually prompted me to create a spreadsheet and after a bit of math I realized I had the wrong amount of protein factored for my goal.  Word on the street is that if you want to lose weight but not lose any muscle you need to consume about 0.9 grams of protein per lbs of lean muscle mass (And do some weight training).  This means I had an extra scoop of protein powder for no reason yesterday!

 

Weight X (1-BF%) X .9 Grams of Protein = Target Protein Intake,  199*(1-0.217)*0.9=140 grams

 

It's interesting, on my spreadsheet it appears that if I lose 2-3lbs a week and do not lose muscle mass the amount of protein I need remained consistent and most likely increase.  I would have thought once I lose 20lbs I would need less.  What this shows me though is that anything in the range of 140-150 grams of protein will be a more or less consistent target.

 

In other news I was able to pace myself well at the gym and don't have crushing DOMS today (delayed onset muscle soreness) which is good.  I didn't sleep very well but I'll try taking an advil/aleve before bed after my next workout to see if that helps.

 

Today is a rest day so I just need to keep drinking that water and eat right.  Perfect opportunity to get groceries and catch up on yard work or go Disc Golfing with the fellas... There is a better than average chance I'll just play the Pathfinder Adventure Card Game with the missus or keep defending the planet on X-COM though!  I start my next module for my designation tomorrow so... I should get groceries and some meal planning done but it is a nice sunny day, the kind of day I like to not leave the house on

 

Oh I'll need to take my starting picture and add my measurements today, I'll do that.

[LazyDragonAR]

Day 2: Done! Ended up eating well except for having a potato but I was still well within my targets. I'd like to avoid starches for the challenge though.

Here are my measurements

Neck: 41cm Chest: 106cm Biceps: 33.5 waist: 104cm Hips: 98cm Thigh Left: 62cm Thigh Right: 61cm Calf Left: 40.5 Calf Right: 39

 

[LazyDragonAR]

Day 3: As I cleaned half a dozen broken eggs off my floor this morning while rushing to prepare an omelet I realized something. This challenge is about creating habits not just completion and hitting goals. Not only did I not pre cut vegetables last night so that an omelet would be a cinch, I again haven't prepared my gym stuff. If I want to succeed long term I'm going to have to do better.

[Magess]

For the frozen vegetables, what if you made them into a curry? Some red or green curry paste and coconut milk and you could just simmer the vegetables in it until they're cooked through? 

 

It could also help to find some spice blends that you like (Penzey's has a lot of options) and after steaming the vegetables do a quick saute with the spices.

[LazyDragonAR]

For the frozen vegetables, what if you made them into a curry? Some red or green curry paste and coconut milk and you could just simmer the vegetables in it until they're cooked through? 

 

It could also help to find some spice blends that you like (Penzey's has a lot of options) and after steaming the vegetables do a quick saute with the spices.

 

You are quite the chef indeed I saw you mention that on another thread!  They turned out a lot better when I took a moment to sautee some onions and garlic with them.  Now that you mentioned a curry I hadn't thought of maybe do a big vegetable cook to have on hand?  I've long thought that Indian cuisine has some mighty fine vegetarian options but I'm not very experienced with it.

 

Do you think I could have pre-steamed vegetables in the fridge and then sautee with a curry?  Would it keep or would I need to steam before cooking?

 

Thanks Magess!

[PachaTisai]

Looks like you are off to a fantastic start to the challenge!  Keep it up!!

[Feowyn]

Day 3: As I cleaned half a dozen broken eggs off my floor this morning while rushing to prepare an omelet I realized something. This challenge is about creating habits not just completion and hitting goals. Not only did I not pre cut vegetables last night so that an omelet would be a cinch, I again haven't prepared my gym stuff. If I want to succeed long term I'm going to have to do better.

Must be one of those days. I had a similar situation at dinner. 

 

For the frozen vegetables, what if you made them into a curry? Some red or green curry paste and coconut milk and you could just simmer the vegetables in it until they're cooked through? 

 

It could also help to find some spice blends that you like (Penzey's has a lot of options) and after steaming the vegetables do a quick saute with the spices.

Uh... yum, sending hubby to get some curry paste now.

[manelsen]

Came by to say hello and... holy poisoned blood, Batman!

 

You're on a solid, well-thought, fated-to-success road there. 4HB is among the best biohacking books I've ever read. Now, are you on the Slow Carb or Occam's Protocol?

 

BTW, Tim Ferriss tells about donating blood to help flushing out some other types of toxins - that are, after all, expected in every donation, so no ethical conundrum there.

 

I'm following you.

 

Cheers!

[Magess]

You are quite the chef indeed I saw you mention that on another thread! They turned out a lot better when I took a moment to sautee some onions and garlic with them. Now that you mentioned a curry I hadn't thought of maybe do a big vegetable cook to have on hand? I've long thought that Indian cuisine has some mighty fine vegetarian options but I'm not very experienced with it.

Do you think I could have pre-steamed vegetables in the fridge and then sautee with a curry? Would it keep or would I need to steam before cooking?

Thanks Magess!

Couple of options. You could get some premade curry sauces and pre-steam the vegetables and just combine and heat through. But I wouldn't steam too huge a batch of vegetables at once. They will go bad eventually. Thai curries would be easy, too. maeploy brand curry paste and coconut milk are all you need. Those will be more like a soup, but good if you are eating rice.

You could get some Indian recipes and make and store those. Curries will tend to keep in the fridge. I think the spices have something to do with it. You can also freeze them. It's more work, but you'll get a greater variety.

If you want to message me what foods you like and what you're trying to avoid, I can look for some recipes for you.

Sent from my iPad using Tapatalk

[LazyDragonAR]

Came by to say hello and... holy poisoned blood, Batman!

 

You're on a solid, well-thought, fated-to-success road there. 4HB is among the best biohacking books I've ever read. Now, are you on the Slow Carb or Occam's Protocol?

 

BTW, Tim Ferriss tells about donating blood to help flushing out some other types of toxins - that are, after all, expected in every donation, so no ethical conundrum there.

 

I'm following you.

 

Cheers!

 

Thanks!  I'll be dieting in the spirit of 4HB slow-carb but I'm more focused on counting my macro's.  Mostly trying to get enough protein and stay under fat but not caring too much about getting enough carbs (Avoiding complex ones) as long as I'm not making too much of a deficit.  I'll be focused on not losing muscle while I lose weight.

 

Weirdly enough I donated blood 2 weeks or so before getting Rhabdo, good point though!.  I'm feeling pretty confident that I can avoid getting it again as long as I be mindful of taking enough rest, drinking enough water and taking it slow and steady.  

[LazyDragonAR]

Couple of options. You could get some premade curry sauces and pre-steam the vegetables and just combine and heat through. But I wouldn't steam too huge a batch of vegetables at once. They will go bad eventually. Thai curries would be easy, too. maeploy brand curry paste and coconut milk are all you need. Those will be more like a soup, but good if you are eating rice.

You could get some Indian recipes and make and store those. Curries will tend to keep in the fridge. I think the spices have something to do with it. You can also freeze them. It's more work, but you'll get a greater variety.

If you want to message me what foods you like and what you're trying to avoid, I can look for some recipes for you.

Sent from my iPad using Tapatalk

 

I'll check that out this weekend, I think I may have some of those steamer bags that you microwave and I'll see if I can find those spices you recommended.  I live by a bulk barn so I should have access to all sorts of good spices.  I do a lot of barbecuing and have been getting into smoking meats but I need to level up my cooking for <-20 degree C winters that last forever!  I make a lot heavy handed stir fry mostly when I cant cook outside.

 

I'll let you know what I whipped up, thanks! 

 

I'd also love to figure out the secret of Chinese vegetables how do they keep them so perfect?

[LazyDragonAR]

Day 3 Conclusion:

 

I had a decent workout in the gym, I wasn't able to finish my third set on the dumbbell benchpress which was my fist lift of the day so I was a bit worried but it ended up going well everywhere else.  The leg press is a funny machine, I have no idea where my limit is, I'll keep increasing the weight though until I find it.  I did 270lbs this time, I think I could do more pretty easily but I should pace myself.  I almost forgot to cool down, I had to stretch at home.

 

I overran my fat target yesterday, that showed me the value of planning your whole day ahead of time.  If I would have entered in that I was having sweet potato fries for dinner with 10g of fat I would have just has egg whites instead of adding the whole egg for breakfast.  I'll see if I can get more into that habit.

 

Good day though, I actually had the leftover will power to leave the house at 9 PM so I could replace the eggs I smashed!  Once I'm at home that's usually game over!  If I did a bit more planning though I would have remembered there is a grocery store next to my gym but who can think straight after working out anyway?

 

[LazyDragonAR]

Day 4: Well I decided to weigh myself for some reason this morning, my plan was to weigh myself only once a week.  I justified it to myself with some sleepy reasoning though involving averages or some such thing.  Anyway I'm down only 1 lbs which didn't blow my mind but I reminded myself that its only been 3 full days, which means I should lose another this week and 2-3 lbs a week is supposed to be the right target.

 

In the past when I dieted strictly 4HB Slow-Carb I could shed weight quite quickly but I wasn't tracking any of the food.  After playing around with MFP I'd say that previously I'd had a >400 Calorie deficit going on which could be better for weight loss but bad for building muscle so I need to keep in mind this is a different approach.  My scale let me know my BF% was down to 21.3% from 21.7% so after some math it appears I gained a hundredth of a lbs of muscle while losing 1 lbs of fat which is basically what I want to do so I should  be happy.

 

I may try to add some cardio 2 days a week or at least do some walking to help burn some fat to get some extra movement on the scale.  I'll have to be cautious to stay in that fat burning zone that I find so tedious though.  This could be a good chance to do reading for school if there is a recumbent bike or something.

 

I'm thinking of changing gyms to one that is right beside my work, literally attached.  I hate quitting gyms though I find it so awkward.  Maybe I'll use my good buddy email to do the heavy lifting so I can just come in and sign something.

 

It's a rest day today so I just need to eat right and prepare in advance for tomorrow.  Maybe I'll play ingress with my wife tonight or see if the guys want to disc golf (That's right no girls allowed throwing special frisbees is a man thing).  If we do go out we will go for beer after so I'll plan to have a glass of dry red wine instead.  Even though I lose a stamp on my man card it is kind of fun to ask for a glass of their cheapest red wine, I feel like a brash rogue when I do that.

[lilmula01]

lol I haven't weighed myself yet either but I notice a little shrinking on my belly fat. Still trying to look for the most effective way of taking care of lower abs

[LazyDragonAR]

lol I haven't weighed myself yet either but I notice a little shrinking on my belly fat. Still trying to look for the most effective way of taking care of lower abs

 

Abs are my least favourite thing to train!  Probably because it will be a while before I'll have a chance to see them.  The lower abs are super tricky, you need to do all those hanging leg lift type exercises I think.

 

My plan is to mostly ignore abs for a long time!  I think you need under 10%BF to see them so I'm hoping I strengthen them generally through barbell training and the odd targeted training if its recommended in a program I'm doing.  Maybe by challenge 5 I'll be looking you up to try and find out what you did to make them pop!  Good luck, I've always wanted a 6-Pack too!

[LazyDragonAR]

Day 4: done! nothing unusual to report except that if it wasn't for my fitness pal I would have been way under what I wanted to eat for calories and protein. That app rocks!  Oh and a tablespoon of peanut butter in my protein shake was delicious.