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CM’s Blueprint Challenge


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The basic blueprint remains the same; however, there are some structural changes/repairs that need to be made throughout the journey. Sometimes it works! sometimes it doesn’t...

 

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Long Term Goal – reduce calculated body fat to 25%

July 21, 2015 – 28.8%

 

Challenge goals!

 

Eating

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Continued rules that I have down: 1) track on myfitnesspal

2) log food before or immediately after it goes in my mouth.

Continued rule that I’m not 100% on: No restaurants or take out through the rest of July. Afterward, can only eat out during vacations and life events (see below).

New rules: 1) Eat by Mark’s Daily Apple (MDA) rules. I am going to see how I do on less than 100g carbs/day (700g/week) so I’ll be tracking that macro and trying to stay below 100g starting 8/3 for at least two weeks, until 8/17. Then I’ll assess how I feel on it and see if it’s wise to continue or not. Before my whole 30 last challenge I had been doing at least a year of keeping fat below about 25-30% of intake. Although, I did not gain, I also didn’t progress towards my body fat goal much. Would like to see how this pans out for me and how it makes me feel.

2) during those two weeks I would like to eat at 12,000 calories (about 1700/day). After the two weeks I will go back up to 2000/day for a week, then reassess. Maybe back down to 1900/day for the last weeks of the challenge.

 

Training

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Lifting: continue 5/3/1 program at least 3x per week.

Low level aerobic activity: 2 hours accumulated per week. This will be good for me annnd the dog. I already walk her after work every week day, I will just have to up the ante a bit and add in some more dedicated time. Been reading some stuff lately about the benefits of walking over running. We shall see. Planning on 15 mins each day after work, one morning of 30 minutes, and at least another 15 minutes on the weekend.

Mobility: 1 hr yoga per week and half hour strict mobility session per week. I’m also going to keep the rule that if I want to continue eating past being done with dinner, I must complete at least 5 minutes of mobility/foam rolling since I did pretty terrible with this one last challenge.

 

Life

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Continuing my 1 adulting task per day: Do 1 thing to make my apartment more clean every day. i.e. take out trash or recycle, load or unload dishes, do laundry, sweep, scrub toilet, vacuum, wipe down counters, clean sink, etc.

 

Events

7/30-8/2 – Saco float trip

8/8 – Friend’s pool party

8/15 – Family BBQ

8/28 – Friend’s dinner party

9/4-9/7 – Mini Woodstock

 

 

I'll be updating in my battle log until challenge officially starts but I figured I'd get this up and running :D

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Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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First!

 

 

 

The basic blueprint remains the same

 

It works.

 

 

Continued rules that I have down: 1) track on myfitnesspal

2) log food before or immediately after it goes in my mouth.

 

Hmm.  Do you do this from your phone?

 

My hack is I have a microwave lunch at work and I leave the box on my desk until I log in.  Then I toss it.  So my work days are figured out up to the time I leave work.  Then I go do gym stuff and eat supper and log my stuff here and on MFP.  Looking at the MFP macros, I have some idea what else I can eat to beef up certain macros.

 

But ya.  Logging has worked for me - even as an educational tool.

 

 

 

I'll be updating in my battle log until challenge officially starts but I figured I'd get this up and running  :D

 

I just go with it - But good luck!  Enjoy!

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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First!

 

 

It works.

 

 

Hmm.  Do you do this from your phone?

 

My hack is I have a microwave lunch at work and I leave the box on my desk until I log in.  Then I toss it.  So my work days are figured out up to the time I leave work.  Then I go do gym stuff and eat supper and log my stuff here and on MFP.  Looking at the MFP macros, I have some idea what else I can eat to beef up certain macros.

 

But ya.  Logging has worked for me - even as an educational tool.

 

 

I just go with it - But good luck!  Enjoy!

it does :) as long as you're able to follow it ;)

 

i'm actually really good at logging during the week! it's the weekends that i need to lock down my logging habit - i always DO end up logging everything but it's usually after the fact. i find if i consistently log food as i eat it, i'm less likely to overeat.

 

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oh, come on! didn't you just advocate themed replies?! where's the SNL love??

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Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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oh, come on! didn't you just advocate themed replies?! where's the SNL love??

 

64f61b54c53c0694ab84fbb0d0fbfd1d.jpg

 

:P

RisenPhoenix, the Entish Aikidoka

Challenge: RisenPhoenix Turns to Ash

 

"The essence of koryu [...is] you offer your loyalty to something that you choose to regard as greater than yourself so that you will, someday, be able to offer service to something that truly is transcendent." ~ Ellis Amdur, Old School

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64f61b54c53c0694ab84fbb0d0fbfd1d.jpg

 

:tongue:

touche.

 

Here ya go:

 

2ln7rsy.jpg

 

(The Sarah Palin sketches are the only part of SNL that I'm familiar with, so this is the best I can do. Apologizes if I offend anyone. Yay politics.)

most SNL sketches offend someone

 

and THANK YOU for participating!

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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The hottest new thread is CM's 

stefon-gif.gif

  • Like 3

Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Just subbing to be subbing.

 

hey, bud!

 

The hottest new thread is CM's 

stefon-gif.gif

 

so perfect, well done.

high_five_snl.gif

 

giphy.gif

 

heyooo! gotta respect the farley gems.

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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giphy.gif

 

 

BAM!! 

 

tumblr_m2k961NRJY1qbygev.gif

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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I am so late to this party.

 

sub'd for awesomeness!

 

 

not late at all! the party is juuuuust getting started ;)

 

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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So many good themes this time around!!! I can't even contain my excitement!
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Current Challenge

# 39#38 | #37 | #36 | #35 |#34 | #33 | #32 | #31 | #30#29#28#27#26#25 | # 24 | #23#22#21 | #20 | #19 | #18 | #17#16#15#14 | #13 | #12 | #11 | #10#9#8 | #7 | #6 | #5 | #4 | #3 | #2#1 | Battle Log

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Saturday – though not part of the challenge quite yet was DL day.

 

DL

5x50#

5x65#

5x85#

5x110#

3x125#

4x140# - PR!

 

Good mornings

3x9x50#

 

Push sit up on declined bench

3x11x30#

 

Goblet squats

3x10x30#

 

Farmers walks

3 x110 steps x30# DBs

 

Great time at two birthday parties. Off-plan things I ate were a small piece of spanakopita (made by my greek friend’s grandma, I’m okay with this decision), a small piece of tinney’s peanut butter cake (like not even a half a piece but damn this was so good), butter pecan flavor in my coffee, and some peanuts and homemade spicy chex mix.

 

Sunday: yoga; 2,139 calories 154P/ 175C/ 91F

 

Did a yoga video at home since there’s no class at my gym on Sundays. I really wanted to not do ANYTHING but I have my camping trip coming up this weekend so I want to get in my goals while I can!

Also, the reason I’m not starting the carb limiting this week is because I’ll be drinking many margaritas this weekend and do what to send my body into any kind of insulin spike… again. did a lot of packing and organizing yesterday.

 

primal eating – 1/7

adulting – took out recycle, folded laundry

walking - 0/120

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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Saturday – though not part of the challenge quite yet was DL day.

 

DL

4x140# - PR!

 

Personally, I consider anything following the OP part of the Challenge.  Part of the madness to my method is if one of the Challenge goals is something I dread or something I keep putting off, or if it is starting a new habit, then I already set myself up by putting off starting it until the following Monday.  So on Monday I am going to start doing [blank] instead of tonight.

 

Off subject, but ya - counts in my books!  Yay PR!  Or using my old WoW language - DING!

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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Yesssss @ DL. :)

Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Personally, I consider anything following the OP part of the Challenge.  Part of the madness to my method is if one of the Challenge goals is something I dread or something I keep putting off, or if it is starting a new habit, then I already set myself up by putting off starting it until the following Monday.  So on Monday I am going to start doing [blank] instead of tonight.

 

 

i agree! in my ocd head though, i tried to keep challenges distinct and in between phases in the battle log. but you're right, especially if you're trying to start a new habit.

 

Nice DL PR!!!!!!   Awesome :D

 

 

Off subject, but ya - counts in my books!  Yay PR!  Or using my old WoW language - DING!

 

 

Yesssss @ DL. :)

 

 

Yay PR!!!! Great job :)

 

giphy.gif

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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