DrFeelgood Posted May 27, 2015 Report Share Posted May 27, 2015 It's time for a sequel trilogy. For the first three challenges of this year I focused on losing excess fat and getting back to a healthy weight with a leaner body. I joined up with the Adventurers as a Rebel-newbie and got to work. At the outset I determined that I would lose 70 pounds and get down to a BMI (barely) under 25. As of today I've lost 48 of those pounds with smart eating and heavy exercise, and even though I'm not that close to my BMI goal I have leaned out to below 20% body fat. It's beginning to look like I'm going to walk around significantly heavier than my original goal thanks to the muscle I've gained and/or kept (I'll take it!). I still have some fat to lose, but I'm not going to focus solely on losing weight anymore. Instead I'm going to switch gears to building my body and developing additional skills and capabilities that will serve my life goals. In doing so I expect to continue shedding useless weight, but only as a side-effect of finding my optimal strength-to-weight, which is a fairly murky target to be sure. In truth, I'm not entirely sure how to go about this challenge--losing weight is fairly straightforward and SMART goals are objective and easy to create. I'm going to need to put more thought in to this one. What I don't have to think about is my Spreadsheets. I have a bit of a reputation for tracking my fitness goals, and this time will be no different. I have a preliminary plan for how I intend to proceed, but it's based mostly on the things I've already learned and seen success with. For the sake of taking baby steps, I'm going to continue operating with my standard goals but modify the way I evaluate them. I've been browsing Ranger threads to help with making the change. Goal 1 - Intake. I've been focusing on quality nutrition from good whole foods while eating at a deficit to lose fat, and this challenge will be similar. However, I intend to approach this one from more of a body-recomp angle and will be eating at much higher levels (closer to maintenance) than I have been so far this year. My Plan spreadsheet includes a calculator that tracks my actual weekly energy needs (based on a three-week rolling average for activity levels) and then sets my daily calorie targets slightly below maintenance so that I can continue cutting the remaining body fat while still feeding my muscles as much as I can tolerate. Goal will be to eat within 5% of targeted calories every day of the challenge. A two-day average will be allowed once per week to make-up for a high or low miss on any single day. Goal 2 - Output. My workouts have been geared toward retention of lean body mass with lots of heavy lifting and reduction of fat with low-intensity cardio and bodyweight circuit training. I discovered a real love for barbells and intend to continue with Wendler's 5/3/1 program. I'm planning to complete a 4-week cycle of the Boring But Big variant because I want to see how my body responds to the added volume. For warm-up I'll do a quick bodyweight circuit with limbering movements, and after lifting I'll continue with low-intensity conditioning and stretching. My focus will be on proper form. After two cycles of 5x5 and one cycle of 5/3/1 I'm starting to use enough weight to cause real problems if I'm not getting it quite right. Goal will be to execute each component (Strength and Cardio) for all of the planned workouts on my Workout spreadsheet. That's only 4 weeks, but it's four times per week. I'll probably start another cycle right away, and that will be a mid-challenge mod if needed. Goal 3 - Preparation. This one is simple, and it's worked well for me in the past so I'm keeping it. Bedtime: as scheduled each and every night, no exceptions. I've tried wake-up and snooze goals, and they just don't work as well as making sure I get to bed at a proper hour. Goal is to be in bed with lights and devices off at the prescribed hour on the Plan spreadsheet. The daily block is actually tracking the night before because it's the first thing I need to do correctly to start the day on the right foot. In the interim weeks I'm on vacation, and I'll actually still be on vacation when the challenge starts. I think I'll be able to do all of my planned work even though I'm away from my regular gym. If I have to slip the first week then so be it, but I'm not going to defer any longer than I absolutely have to. I debated taking this challenge off, but I've made such great progress and enjoyed the process of getting lean so much that I'm ready to go again. This will be a new venture for me since fitness apart from weight-loss isn't in my vernacular, yet. I'm hoping to find out where I want to go from here, and I'm counting on y'all to help me figure out how to get there. 5 Quote He has showed you, O man, what is good; and what does the LORD require of you but to do justly, and to love mercy, and to walk humbly with your God? Spreadsheets Link to comment
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