Big Show: Back to Basics

[Big_Show]

I've had limited success over the last couple of challenges, so I want to keep this one nice and simple to focus on the basics for a while.  I tended to over-complicate things the last couple of times, and it didn't really work out as I'd hoped. So this is six weeks of working on the fundamentals.

1) Diet Quality: +3CON, +1WIS
  Looking back on things, the most success I've previously had was when tracking my diet carefully, logging everything in a food journal and keeping an eye on the total calories while trying to ensure I eat whole, unprocessed foods wherever possible (I have to eat GF anyway so it's pretty much paleo, really).  So that's what I'm going back to!
  According to the various online calculators and reference books, my BMR is currently approximately 2200.  Daily life out here in the desert doesn't tend to include much activity, so my Total Daily Energy Expenditure (TDEE) is approximately 2600.  I'll track everything I eat each day, totalling everything up using caloriecount.com, and use this to ensure I hit a decent calorie deficit every day.  If I'm training regularly and staying under 2500 calories/day, weight tends to fall off steadily.  If I go too low, I get really hungry the next day and end up bingeing.  And I'll have a guilt-free treat once a week - not an entire day of cheating, just one extra-nice meal or snack as a reward.
  Alcohol will be limited to once a week - it's not a massive feature of life out here at the moment anyway to be honest, although I do enjoy a nice cider/bottle of wine/wee dram at the weekend.  Just not both nights.
  I shall *not* be weighing myself every day - I hereby designate Thursdays as weigh-in day.  I've taken my starting photos, my starting weight will be done on Thursday morning, and I want to see if I can get back under 100kg by the end of this challenge.  I'll be visiting back home for one week of the challenge which will screw things up a bit, but I'll deal with that as best I can at the time.  With a bit of care I should be able to just maintain the same weight for a week.

2) Move heavy things 3x a week: +3STR, +1 CON
  I'm booked in with a really good PT at the gym for three times a week.  He's teaching me how to lift with correct form, while also working on my atrocious lack of flexibility.  The workouts tend to end with a Crossfit-style WOD as well - the last couple of these kicked my arse well and truly.
  If for whatever reason I don't have three sessions with him, I'll either do a weights session on my own or do a bodyweight workout (I definitely count as something heavy).  

3) Cardio twice a week: +2DEX, +2STA
  This can consist of any kind of cardio; static bike, running (although not far or fast due to the heat), tennis, squash, football, swimming - anything that gets the heart-rate up and keeps it there.

LQ) Learn the ukulele: +2CHA, +1DEX
I had good success with my re-learning the piano challenge a little while back, so this time I'm following the same method with the ukulele, albeit starting completely from scratch.  A minimum of 10mins practice a day - if I feel like doing more I can, but if I don't I can stop after 10mins with no penalty.

 

The other commitment I'm making is to write a detailed weekly round-up at the end of every single week so I can spot any trends or problems and stop them before they escalate.

 

I'm really looking forward to getting started with this challenge.  I'm going to start posting in this thread from now as I seque into it from my last one, but the actual scoring obviously won't start until the beginning of my week (Sunday).  Best crack on then!

[shaar]

Ooh, ukulele!  Can we have sing-alongs at camp??

 

I really like your pared-down goals, especially the diet one... I'm doing something similar for my challenge, it's Brave New World for me, too.

[Noname123]

Wooo, I'll be following along here.

 

For the PT, mention the filthy fifty if you haven't done it already- I did it on my own with some modified moves and thought it was an awesome workout. I told my PT about it and she had a little gleam in her eye and said, yeah we'll do it again the next time we meet. Having someone there to pick at form, have you pick up speed and push you through it? I think I may have seen the light at the end of the tunnel for a brief second there, after the cool down I lay down in the middle of the floor at the gym for a good 20 minutes trying to remember how to think. 

 

Also, your goals are great. Clear, simplified so you don't get too wrapped up in them but really strong. Excited to see you destroy this one  

[Buff Brogan]

move all the heavy things!!!!

subbed

[DarK_RaideR]

You got this

[Devlin]

Looks awesome good sir.

And I know you were asking in the last thread about tracking macros. I use myfitnesspal

[Big_Show]

Ooh, ukulele!  Can we have sing-alongs at camp??

 

I really like your pared-down goals, especially the diet one... I'm doing something similar for my challenge, it's Brave New World for me, too.

 

That's one of the reasons I decided to start the Uke now instead of the next challenge - if I can string a few chords together by then I will definitely be being it along.  Or more realistically, buying a cheap one when I arrive as I doubt it'll survive the flight...

 

Wooo, I'll be following along here.

 

For the PT, mention the filthy fifty if you haven't done it already- I did it on my own with some modified moves and thought it was an awesome workout. I told my PT about it and she had a little gleam in her eye and said, yeah we'll do it again the next time we meet. Having someone there to pick at form, have you pick up speed and push you through it? I think I may have seen the light at the end of the tunnel for a brief second there, after the cool down I lay down in the middle of the floor at the gym for a good 20 minutes trying to remember how to think. 

 

Also, your goals are great. Clear, simplified so you don't get too wrapped up in them but really strong. Excited to see you destroy this one

 

That sounds evil.  How could you possibly suggest it.

 

I'll ask him.

 

move all the heavy things!!!!

subbed

 

That was so nearly the title of my challenge...

 

You got this

 

Cheers bud!

 

I've made a start on my food logging for today.  It has consisted of healthy chicken, apples, steak-based philiipino dish for lunch, and a big portion of chicken stroganoff (from The Shredded Chef) with sweet potato.  Despite this, it's only come to ~ 2300calories!  Quite surprised by that, as I've eaten loads.

 

Training tonight - was going to do a bodyweight circuit but decided to give my left arm/shoulder some more time to recover before Wednesday's PT session; better to go into the challenge proper with everything working rather than carrying an injury.  Popped out for another short run instead, chronically windy out there mind you - 2.1M in 17:59 @ 8:32/mile pace. 

 

That puts me in a calorie deficit of ~ -575 for the day.  A good start.

 

I've just sorted out a bug in the system and forced my Kindle to acccept my newly-purchased Sufferfest video - this one's quite aptly called Violater.  I shall be heading to the gym straight after work to do this workout; no two ways about it, it's going to hurt. #IWBMATTKYT

 

That's about it for now.  Looking forward to properly getting cracking with everything!

[goodbye_farewell]

Here for the awesome. I expect to see awesome ukelele skills at Camp!

[Big_Show]

Forward planning FTW!

 

It's a colleague's birthday here, and standard office procedure is that she orders takeaway for the entire office for lunch.  Potentially disastrous, no?

 

A while back I checked out the various takeaway menus and established the options on each which are as good as, if not better than, the food I would normalyl buy from the staff canteen.

 

So while everybody else is chowing down on pizza & KFC today, I shall be tucking into my grilled peppered beef with rice & crunchy veg.

 

Success!

[Endor]

Inspiration!

 

[shaar]

Forward planning FTW!

 

It's a colleague's birthday here, and standard office procedure is that she orders takeaway for the entire office for lunch.  Potentially disastrous, no?

 

A while back I checked out the various takeaway menus and established the options on each which are as good as, if not better than, the food I would normalyl buy from the staff canteen.

 

So while everybody else is chowing down on pizza & KFC today, I shall be tucking into my grilled peppered beef with rice & crunchy veg.

 

Success!

 

AHAAAAA I LOVE checking out the menus of places ahead of time so I can do some research and pick something smart before I even get there.  People think I'm nuts.  NO IT'S CALLED INTELLIGENT RECON

 

CONGRATS on intelligent recon!

[Noname123]

I second Shaarawy. I get made fun of for scoping the menu and doing my research at the office. Good on you for dodging the 'birthday' trap!

[rowan]

Forward planning FTW!

 

It's a colleague's birthday here, and standard office procedure is that she orders takeaway for the entire office for lunch.  Potentially disastrous, no?

 

A while back I checked out the various takeaway menus and established the options on each which are as good as, if not better than, the food I would normalyl buy from the staff canteen.

 

So while everybody else is chowing down on pizza & KFC today, I shall be tucking into my grilled peppered beef with rice & crunchy veg.

 

Success!

 

Your lunch sounds waaay more delicious.  Just sayin! 

 

Also, SUBBED DUH!  The saga continues!  What kinds of songs are you going to learn on the uke?

[Big_Show]

Your lunch sounds waaay more delicious. Just sayin!

Also, SUBBED DUH! The saga continues! What kinds of songs are you going to learn on the uke?

ALL the songs!

Ahem.

Not sure yet, got a few I want to build up to, but realistically I'll just be working on mastering the basic chords first. Never played a fretted instrument before, so it's totally new to me.

[Big_Show]

Day -5! (Seeing as I'm taking a run-up at this challenge)

1) Diet Quality:

Nicely avoided this lunchtime's potential Calopocalypse (Calmageddon? Calnarok? I like Calnarok...) I ate well for the rest of the day. Got a chicken & veggie omelette just browning off under the grill as I type, then I'm retiring to the sofa to watch some more Castle before getting an early night as I am well and truly knackered (see 3) below). Everything tracked and logged too, and tomorrow's baked chicken snacks are currently finishing off in the oven.

2) Move heavy things 3x a week: +3STR, +1 CON

Not today dear - gym bag packed for tomorrow's PT session, however. Mini-boom?

3) Cardio twice a week: +2DEX, +2STA

Went to the gym for a Sufferfest video - the very aptly-named Violator. 64 sprints. 64 gorram sprints. The video took 1hr10 from start to finish. I was absolutely wrecked at the end of it, and rightly so.

Still, it'll make me fitter and leaner. Gonna have to buy more videos though, so the horror of this one subsides in my memory a bit before I do it again. Especially that final set... *shudders*

LQ) Learn the ukulele: +2CHA, +1DEX

Not starting yet - got a mate who plays it, so I'm going to get some advice from him at the weekend so I don't learn it wrong off Youtube!

Calories in ~ 2625; calories out ~ 3700; net calories ~ -1075.

[EricMN]

Subbed in for all the awesomeness. Wait, that's just the ukulele.

 

Oh yeah, and all the other standard Big Show amazingness.

[rowan]

[Buff Brogan]

i feel like every bearded man should own this

[Xena]

I'm with you on paring down the challenge a bit! I got a little behind on threads and still need to read the end of your last one (I'm imagining you killed all the steps and now can drive to the gym, but I obviously have some reading to do). But I like what I see here. Working with the trainer should definitely teach you a lot and keep you motivated. Good luck with all of it!

 

(and even your pared down challenge is pretty intense)

[Devlin]

Subbed. And ukulele? Holy shit that's cool.

[Jill Beat]

Hiya! As part of my quest to meet new people who are coming to camp, I will now be lurking your challenge.  

 

I find that my success completely hinges on my diet too.  I find I have very little wiggle room if I want to see progress.  Your challenge looks great! I look forward to your ukulele skills at camp! 

 

 

also this: http://www.ukuleletricks.com/somewhere-over-the-rainbow-ukulele-chords/ 

[Big_Show]

Hiya! As part of my quest to meet new people who are coming to camp, I will now be lurking your challenge.

 

I find that my success completely hinges on my diet too.  I find I have very little wiggle room if I want to see progress.  Your challenge looks great! I look forward to your ukulele skills at camp! 

 

 

also this: http://www.ukuleletricks.com/somewhere-over-the-rainbow-ukulele-chords/ 

 

That song is one of my ultimate targets - I figure when I can play that, I'll be able to play anything!

[Big_Show]

Time for a belated round-up of yesterday, and an early one for today due to possibly going out later on.

Make yourself a drink first, its a bit of a long one!

Day -4!

1) Diet Quality:

This sucked yesterday. By lunchtime I felt absolutely bone tired, and soon after I resorted to the vending machine for a sugar hit to keep going. Then I realised that I was just plain worn out, so I booked in for a casual day (sort of like annual leave, but that's counted separately - this country is weird) because I just plain need some R&R. Went home, vegged out, ate pizza and drank wine, watched some more Castle (all hail the Fillion) and then some Avengers Assemble cartoons. It was a Good Evening.

2) Move heavy things 3x a week:

I originally had a PT session scheduled for the evening, but he had accidentally double-booked himself. Handily I now had the next day off, so it was rescheduled for the morning. An extra day of healing for my arm/shoulder - another Good Thing .

3) Cardio twice a week:

Rest day, as I said.

LQ) Learn the ukulele:

Not yet.

So now there's the early report for:

Day -3!

I woke up this morning feeling so much better! I had forgottten how tiring it can be when getting back into proper training - they weren't all tough sessions (those two runs were pretty short & easy), but I hadn't taken a complete day off since Friday and it all accumulates eventually. Something to remember over the next six weeks!

1) Diet Quality:

Great so far today. I discovered that corn tortillas they sell here are completely GF, so I rustled some up this morning filled with bacon, red onion, red pepper, mushroom & sweetcorn. Kept me full for ages and set me up nicely for my PT session. Treated myself to lunch out at a nice cafe in one of the malls - ate the most delicious burger I have ever had. 100% good steak, a very healthy treat. Tempted to go back to this place for all my future treat meals at the weekends - the pizzas are definitely over now.

2) Move heavy things 3x a week:

I'm pleased to report that my arm/shoulder held up fine throughout today's session - still doesn't quite like press-ups, but then I don't really either so it's staying on message.

Today I learned correct form on how to deadlift. My complete lack of flexibility came into play again, but it improved as the session went on. These will get easier gradually as I a) become more flexible through repeated training, and graduate to big boy plates which make the actual bar itself start higher up. Gradually worked our way up to 90kg, so that's a starting point.

Then moved on to doing a circuit - 10 barbell shrugs, 10 dumbbell lateral raises, then another 10 with slightly lighter dumbbells, then 10 ?upright rows - I think this was four times through overall.

Last was the WOD - AMRAP 5x deadlifts (90kg) then 5x burpees for 5mins. I only made it through to the end of the deadlifts on the fourth time because everything was stopping working, so next time we do this one I want to hit five times through.

I really want to get fitter quickly. This guy will keep working me hard as long as I put the effort in, so that's what I'm going to do.

Now I know how to deadlift I also want to call everybody Bro repeatedly. Dude. Bro. Bro. BROOOO.

3) Cardio twice a week:

Need to decide what to do tomorrow - running club early tomorrow (possibly a bit far for me at the moment), a Sufferfest video at the gym (can't face Violator again at the moment so may need a new, unknown one) or an easy run on my own near home. Decisions, decisions, bro.

LQ) Learn the ukulele:

Starting tomorrow. New toy (see below).

This day off work is exactly what I needed. As well as the gym and lunch, I indulged in a bit off retail therapy as my shopping list warranted a trip now. I bought myself:

- a squash raccquet:

- a standalone mini-speaker:

- a new coffee table book, because Knowledge (each double page is an individual chapter so I can just dip in):

- and, most importantly, a clip-on tuner for the Uke!

A productive day indeed! Feeling very much refreshed and recharged, and looking forward to starting this new challenge with a full tank, on an even keel, and properly raring to go.

Bro.

[shaar]

Now I know how to deadlift I also want to call everybody Bro repeatedly. Dude. Bro. Bro. BROOOO.

 

 

YES

 

Today was my second day of deadlifting ever.  Bro.  Dudebro.

 

I totally agree with you on the flexibility thing.  I'm using dumbbells right now because I am only doing 30lb (I need to be super careful with my lower back) and it's very different than having the bar there with plates on it to pick up... either way I confirmed my thought that yes, continuing yoga and hammy stretching in this upcoming challenge will be a GOOD thing! (Bro.)

[Big_Show]

YES

 

Today was my second day of deadlifting ever.  Bro.  Dudebro.

 

I totally agree with you on the flexibility thing.  I'm using dumbbells right now because I am only doing 30lb (I need to be super careful with my lower back) and it's very different than having the bar there with plates on it to pick up... either way I confirmed my thought that yes, continuing yoga and hammy stretching in this upcoming challenge will be a GOOD thing! (Bro.)

 

DUDEBRO!

 

Awesome word, dude!

 

 

 

 

 

 

 

 

(Bro.)