Pwallace attempts something new: MAth, Cutting, and Creative Expression

[pwallace]

Time for that new challenge thread. Going to do something "NEW" this time around. I am going to count my macros and drop the remainder of my weight by May 15^th. Just a little over a month. Going to go ahead and calculate everything tonight. Probably going to drive my wife crazy with my obsessive measuring but hey I need to drop this to get out of here. Will continue with 5/3/1 Monday through Thursday, do an arm day on Friday, walk/run with the puppy on Saturday and Sunday go for a hike.

 Each day is going to have a different caloric limit I believe due to the nature of the days exercise. Obviously Monday through Friday will be higher due to lifting.  ZERO cheat days! Can't afford any anymore. Also going to be doing body measurements (inches) every Saturday and progress pics, Just got myFat Gripz and looking to see what kind of impact they will have on my biceps/forearms. Initial measurements to come tonight

Here are my stats:

Height: 6'1"

Weight: 230lbs

Body fat Measurement (calipers):

Waist Size:

Bicep Size R/L:

Forearm Size R/L:

Thigh Size R/L:

Calf Size R/L:

 

 

Here are the steps that I went through to figure out my macros. Please yell at me if they are wrong/you know a better way

Step1: Target Calories

(Weight X Activity Level) = Target Calories

Activity Level =

                11~ Sedentary Job & Little Exercise

                12~ Active Job OR Sedentary Job & training 2-3 times a week

                13~ Active Job & training 2-3 times a week OR sedentary Job and train 4-6 times a week

                14~ Active Job & train 4-6 times a week OR athletic training OR training multiple times a day

So I put myself at a 12 (I have a sedentary job and do work out 4-6 times a week, HOWEVER I am attempting to cut so I knew that this would put me at a deficit. (Only about 250 less but still it's something))

My numbers

(230*12)=2760 Calories

 

Step 2: Protein!

1 gram of protein per pound of body weight

My numbers

230lbs=230 grams of protein

 

Step 3: Fat

Choose between .3 and .6

.3= lower fat higher carbs

.6 = higher fat lower carbs

Multiply Fat number by body weight

I chose .5 on my fat intake; want to keep the carbs lower

My Numbers

(.5 * 230)= 115g

 

Step 4 Carbs

Okay this one took me a little bit of calculating to get the right number s but I think I got them now

Total Calories – ((Daily Protein * 4)+(Fat * 9))=Carbs

My numbers

(2760-((230 * 4) + (115 * 9)))/4= Carbs

(2760-(920+1035))/4=Carbs

(2760-1955)/4=Carbs

805/4=Carbs

200=Carbs

 

This seems very high so if I go back and adjust my fat then it should lower the carbs. Will plan out food tonight to see if it really is or not

 

So my end numbers are

Total calories: 2760

Protein: 230

Fat: 115

Carbs: 200

 

 

Physical Goals:

Monday: Military Press 5/3/1

Tuesday: Deadlift 5/3/1

Wednesday: Bench Press 5/3/1

Thursday: Squat 5/3/1

Friday: A mixture of Armageddon and FatGripz Arm workout

Saturday: Walk/Run with Dog (depending on work schedule)

Sunday: Hike with Dog

 

Hit every day A+

Hit 38 days B

Hit less than 38 days F

 

UPDATE EVERY DAY! Even if it is a quick YEP I WORKED OUT update.

Work on story/book atleast 15 minutes every day (anyone interested in seeing what the book is about PM me and I'll send you the prolouge)

 

Tell me what you think

[starpuck]

I think you're fab PW!        I like your plan.    And I am totes interested in your creative side quest.

[pwallace]

Okay who would have know that a 3 exercise session (each having 3 sets) could exhaust my legs so much. Today workout as follows

Squats

5*140

5*160

6*180

Straight leg deadlift (concentration on hamstrings)

5*110

5*115

8*125

Walking lunges 25lbs each hand

7

13

10

I am toast and my legs feel massive. Looking forward to arms tomorrow. Updating measurements from last night later today

Sent from my phone, through the banging of weights, to the chimp translators aboard the tardis powered by the dylithiam crystal flux capacitor.

[pwallace]

Also because promised progress pics

Before then after for each shot

Sent from my phone, through the banging of weights, to the chimp translators aboard the tardis powered by the dylithiam crystal flux capacitor.

[starpuck]

NERD ALERT!   - Go back to your Ironman phone case!!  

 

Good work on the workout.   Walking lunges are brutal.    No matter how 'active' my legs are, when I do my 3-way lunges, I am dead afterward, and I don't even use weights on those.

 

Bravo on the pics too!   Definitely can see change in definition on those!

[pwallace]

can't go back to the iron man case, it is for the iphone 4 and I now have a 5.

[petefeet]

Following along clanmate!

[pwallace]

MY BUTT HURTS TODAY!!!!!!!!!!!!!!!!!! those lunges destoryed my legs

[starpuck]

You inspired me to do side lunges, and MY BUTT HURTS TOO!   (And my playoffs start in 5 hours!)   lol

 

Thanks a lot man! 

[pwallace]

Someone has a hard play time at the park

Sent from my phone, through the banging of weights, to the chimp translators aboard the tardis powered by the dylithiam crystal flux capacitor.

[pwallace]

Here is my nutrition for today. I have also done about 4 miles of walking but that isn't figured in. Just goes to show that had I not ate or drank the prepackaged crap from the store I would have been good

Sent from my phone, through the banging of weights, to the chimp translators aboard the tardis powered by the dylithiam crystal flux capacitor.

[starpuck]

You posted your printed out words just because you know what they do to me!!

 

 

Awwww at cute, tuckered out pooch.      Good job keeping track even when it's not always easy!    The more you know, the more you'll get it under control.

[pwallace]

This mornings run with pup. App was paused for roughly .5 mile so the time is off however the distance is on. Haven't run in a while so it was rough at times but it was good. Got puppy out. Time to hit the gym for arm day then to work. Maybe a run tonight aswell we will see

Sent from my phone, through the banging of weights, to the chimp translators aboard the tardis powered by the dylithiam crystal flux capacitor.

[starpuck]

Wooooo!    5minute mile huh?  LOL.   HOLY DAMN.

 

Don't run twice in the same day if you haven't run in a long time!   Take a nice walk and do lots of stretchy things tonight.

[pwallace]

I have been jogging as a warmupfor my lifts, It has been about a month since I did a serious run session, however I think my legs can take it. Yesterday was leg day and I feel fine.

the 5 minute mile is not correct at all. As I said, the app was paused for about half a mile so it wasn't timing. I would say I was closer to a 10 minute mile. Still not too bad. looking at getting 1.5 miles in roughly 12 minutes.

 

 

[pwallace]

OH Sweet Baby Jesus today is going to Suck major hairy monkey Gonads!!!! On of my coworkers got absolutly smamered last night and is STILL drunk this morning. Besides that this should be fine

[pwallace]

Recap of week 1:

First off did not realize that it was week one, thought we started today so I was somewhat lax on my eating over the weekend. Oops.

Monday- lifted with the wife big lift was military press

Tuesday- lifted with the wife, big lift was Deadlift

Wednesday- lifted with wife, big lift Bench Press Then off to celebrate my little brothers' 21st birthday!

Thursday- lifted with the wife, big lift Squats

Friday- Ran in AM then lifted by myself Worked arms

Saturday- worked then ShadowRun

Sunday- Mother-in-laws Birthday then Booster Battles for M12 with a group of friends

Did not work on book atall, however it looks like I will be starting to DM a D&D group so that is my creative outlet.

I know that I didn't get to post on here every day, but I feel as though I got most days so that is a plus.

Sent from my phone, through the banging of weights, to the chimp translators aboard the tardis powered by the dylithiam crystal flux capacitor.

[pwallace]

Worked today, then lifted at the gym with the wife after work. Hit shoulders hard. Will post pic of workout tomorrow once phone is charged.

Workout and run behind spoiler my running app was being dumb and didn't calculate the real distance just the straight line distance

[pwallace]

just submitted a job application at a new place.

I am moving from my current residency about an hour away to move in with my inlaws (this way when I leave for the military my wife won't be alone) I spoke with my employer at the bank, asking if i can get a full day off durring the week on the weeks that I work saturdays (mainly because being in by 7:45 in the am to only leave at 12:30 and having to drive an hour each way 6 days a week is a steaming pile of BS)

The response I got was that we are not able to do that because it isn't fair to everyone. Meaning that the girls that that has already been done for before would have a fit because they don't get full days and so I am not able to.......And the job hating is seaping back into my life.....2.5 more hours then off for a run with the pup and a few more applications going in.

[pwallace]

today's run. Wish it was longer and faster but my legs couldn't handle it. Stretching, rolling, and icing. Probly jogging/walking tomorrow am

Sent from my phone, through the banging of weights, to the chimp translators aboard the tardis powered by the dylithiam crystal flux capacitor.

[starpuck]

I love all those 'lifted with the wife' notes in there!     Do a faithful fan a solid and get a pic of you and the wifey together, being bad ass at the gym!   

[pwallace]

Morning walk with pup before leg day with the wifey

Sent from my phone, through the banging of weights, to the chimp translators aboard the tardis powered by the dylithiam crystal flux capacitor.

[pwallace]

Headed to Boston with the wifey today and tomorrow. Any nerds out there want to meet up for dinner/drinks tonight?

Sent from my phone, through the banging of weights, to the chimp translators aboard the tardis powered by the dylithiam crystal flux capacitor.

[pwallace]

Stop! Hammer curl time!

Sent from my phone, through the banging of weights, to the chimp translators aboard the tardis powered by the dylithiam crystal flux capacitor.

[pwallace]

Switch time! I have been doing 5/3/1 for the past 2 months now and I love it, however it does not love me. I say that because the program is not helping me to lose any weight. I have sat at 230ish consistently for the past 2 months. My clothes are fitting worse (meaning much looser than then are supposed to which is good) but I don't care about that right now. I have to be down to 205. I have seen my strength skyrocket, putting me back at roughly the same place weights wise where I was a year ago.

 

So due to 5/3/1 not doing what I need it to anymore, I am switching things up! I am going to be following the Spartan Warrior Workout (SWW). It is a lot of HIIT exercises, and it is full body every day that you hit the gym. The weights are not heavy though. For instance I did 5 sets of 5 reps of 135 for my deadlift today. That is 50% of my 1RM. The workouts are different every day, while they do hit the same muscle groups, you aren't doing the exact same exercises. Day 14 and Day 29 are days when you do the SWW test, which is comprised of

25 dead hang pullups

50 dead lifts @ 50% 1RM

50 push ups

50 box jumps (24 inch box)

50 floor wipers (holding 135 on bar)

25 Kettle Bell Dead clean & Press (each side)

25 Dead Hang Pullups

All of this is supposed to be done as quickly as possible.

 

 

I have my work cut out for me but should be able to do it. I am combining this with Zombies Run 5k trainer every day (I feel I am at a good enough physical fitness place where I can run every day)

 

Weighed myself at the gym this morning (after my workout) and it said 237.7

I don't want to see that number go up, however that was after a weekend of eating whatever the hell I wanted because the wife and I were in Boston. Time to crack back down and eat right again! Then the weight should start to drop again