Urgan Breathes Fire

[Urgan]

Whew boy, Christmastime is over and the New Year of 2016 has begun, the challenges resume on my birthday, I'm checking out two new arts, AND confronting a new dietary restriction. Yup, this is gonna be quite the wild ride here with the Monks once again. Let's jump in, shall we? Breath of Fire 4-style! 

 

 

Ryu/Fou-Lu (STR+1,DEX+1)

 

Ryu and Fou-Lu are two halves of a whole--products of a failed god summoning trying to right the imbalance created by their "birth". Each has a very different agenda for what to do when they reunite, however, and they aren't about to see eye-to-eye anytime soon. The clash of the ages by a fragmented god will change a world forever. (Also, I'm going to say it, I was sad there wasn't a more amiable end for them...I like Fou-Lu....)

 

 

Unlike Ryu and Fou-Lu, my aims aren't so disparate. I have one goal that I'll approach from two different directions: lifting form correction and mobility. These two halves will unite to give me greater ROM in my hips and hopefully address the issue of the slight but persistent knee soreness that has haunted me off and on lo these many months. Note this means I will be tackling hip flexibility/ROM only--consider this a trial run for reintroducing some stretching to the lineup and what better way to start than on the area at which I am weakest?

 

Lifts and mobility logs shall be found here--I'm taking a step back on the weights as introduced in my battle log as a mercy step for poor recovery via mediocre sleep and the unknown territory introduced by my altered diet.

 

The Mission: Take my lifting game to the next level by tackling trouble spots and increasing ROM in one area: hips. Do this by keeping knees shoved out during the lifts at all costs and employ three different stretches three times a week: hip opener, w-sit and kneel, and the forward fold.These three maneuvers will attack each angle of hip movement succinctly.

 

Fix my knees - 3/wk - shove those knees out on squats

Flexibility - 3/wk - Hip Opener:

https://www.youtube.com/watch?v=WPuGRbznCSc

- W-sit/kneel:

https://www.youtube.com/watch?v=kIz1F_lH5LA

- forward fold

[lifting log]

[mobility log]

 

Grading:

Fix my knees - 3 = A, 2 = C, else F Note: effort grade--I don't expect every rep will be solid gold

Mobility - 3 = A, 2 = C, else F Note: Do all stretches or it doesn't count

 

 

Cray (STR+1,CON+1,CHA+1)

Cray had a pretty crummy job from the very beginning of BoF 4. His princess girlfriend-of-sorts, Elina, disappeared while on a goodwill trip to another country and it's up to him and Elina's sister Nina to find her. Also, he's the leader of a nation in his own right. He has a sword to deliver, and a crashed hovercraft derails the trip right from the start. That's a lot of responsibility, and most of it is far from pretty. 

 

So I don't have any princesses to save, but what I do have is a lot of minding what I eat and how I sleep. As long as I don't keep waking up in the middle of the night due to itching (Food/contact allergy? Just plain old dry skin?), I feel I'm good on minding the sleep front. No, this time it's all food, all the time. I'm going to have to find a new maintenance weight, sadly, because I'm not sure I will ever be able to hit my old macros while restricted from dairy. Oh, that's right, I haven't summed up the complication to my food goal this challenge: I have been having some seemingly unrelated symptoms for several months now: digestive upset, difficulty using the bathroom, rash, and itching. They're really put a cramp in my life, as you might imagine. I don't know exactly what made me wake up to the idea that this was dietary related and specifically an allergy to dairy products, but since I've almost completely quit ingesting the food group, all my symptoms have greatly reduced. It's not perfect yet by any means, the itching and resultant sleep deprivation is the biggest issue left to resolve due to the impact it will have on day-to-day life once we return to work.

 

The Mission: Responsibility. Maintain weekly average macros in pursuit of epic recomp action...or at least to control weight loss and regain stability. Sigh. My sensitivity to milk is going to make this much more...interesting, shall we say? Effectiveness will be tracked via regular measurements. Symptom management will be logged here also just to help see how good a job I'm doing at not triggering whatever is the enemy.

 

Measurements - 2/wk - log Wednesday weight, Sunday weight+measurements

Maintenance - P/F - log macros daily [insert target macro breakdowns here]

 

Grading: Effort grade--pass or fail based on whether I log or not.

 

 

Scias (DEX+1,STA+1,WIS+1)

 

Scias is a mercenary with great blade-wielding skill. He becomes tangled up with Ryu and Co. and decides to forsake his contract for aiding the dragon god and his friends in their quest to deal with Fou-Lu and his empire. Simply put, he is an excellent ally in a fight, and good-hearted. Not so good with words.

 

I am contemplating taking up BJJ or Aikido. I have tried BJJ as of this post and soon (January 6th) have my first aikido lesson. This quest is to pick at least one of these arts and give it my all alongside lifting and Shinkendo (SKD). This is completely new territory and I look forward to share my flailing with you all. 

 

The Mission: Progress in my art. Put in the effort.

 

SKD - 3/wk - class, review class material

BJJ/Aikido - 2/wk - classes

 

Grading: 

 

SKD - 3 = A, 2 = C, else F

BJJ/Aikido = 2 = A, 1 = C, else F

 

 

Ursula (STR+1,DEX+1)

 

Ah, Ursula. She is a practical one, granddaughter of an Imperial general, she joins the group under tense circumstances and, for reasons that change as the story progresses, leads Ryu and Co. to the heart of the Empire--Fou-Lu. Guns are her forte. She's proud, but she doesn't make it a liability when she gets captured by Ryu's friends.

 

Guns...are not my forte. Nor is keeping my nails trimmed. Bah. Ursula would know to keep her nails well out of the way of her grip! Speaking of grip, mine also needs work. Let's keep working on the grip as well. I have a neighbor ready and willing to teach me the finer points of marksmanship, no excuses not to keep nails in good order, and a few good exercises to work the old grip strength--chins and double overhand deadlifts! That's right, the chin-ups are coming back, too! 

 

The Mission: Support my other quests with hand-related care + self-defense 101!

 

Firearms - 2 Firearms training sessions during challenge

Nails - 1/wk - Clip nails

Grip - 3/wk  - DOH Deadlifts @ max effort, retest on intensity day

• Dead-hang Chin-ups working up to  2x4

 

Grading:

 

Firearms - 2 = A, 1 = C, else F

Nails - P/F

Grip - 3 = A, 2 = C, else F

 

Starting Stats: 

Weight: 112.4 lbs

Waist: 23.0"

Hips: 31.0"

Biceps(L/R): 10"/10"

Forearm(L/R): 9.0"/8.9"

Thighs(L/R): 19.7"/19.9"

Calves(L/R): 11.9"/11.8"

 

 

That's all, folks!

[Urgan]

WEEK 1 DEBRIEF!

 

 

Ryu/Fou-lu - A

Knee fix: 3/3

Hip Opener: 3/3

W-sit/kneel: 3/3

Forward fold: 3/3

Three days of progress on my knee position at the bottom of the squat, weight added to the bar, and mobility on my hips (with some sign of increased flexibility already), I'm well on my way to doing Ryu and Fou-lu proud. And that's saying something, given the latter's slight prejudice against humanity, lol. 

 

Cray - A

Measurements: 2/2

        Cal/ Carb/ Fat / Protein

Avg:  2449 / 261 / 96 / 117

Tgt:   2400 / 240 / 107 / 120

Thanks in large part to the results-skewing day that was Sunday (eggs too good), I got pretty darn close on the first week at these new restrictions. I suspect that hormones skewed the results of my measurements, but that remains to be seen. 

 

Scias - A+

SKD - 4/3

Aikido - 1/1

Killed the quest, along with the majority of my upper body, lol. Tiger Balm ftw. We'll see how I fare with two Aikido sessions on the roster. Good thing (?) I have a massage scheduled on Wednesday to complicate matters, huh? 

 

Ursula - A

Firearms - 0/2

Nails - 1/1

DOH DL - 3/3

DH Chins  - 3/3

A solid start here. I'll be experimenting with very sub-maximal weights for the DOH DLs in the coming weeks to see how well I recover from that and hopefully score a DL PR....

[shaar]

OH man, I only played the original BoF and LOVED it, I'd love to play all of the sequels someday... 

 

I am with you on the Knees Out front.   I've had some kind of miraculous progression with it over the past week for whatever reason - I WISH I KNEW - but I think it's all of my grok squat practice combined with hammy rolling.... idek??  Whatever it is I guess I should just.... keep doing it..... whatever it is...............

 

How has your dairy been going?  Have you been able to slowly re-introduce anything?  Right now I'm at the point where I can use 1/2c of an organic 2% milk with my protein shake twice a week and be okay... not great, but okay.  I'll probably have to take the jump back to nut-based milks soon though.  It's just such a texture/richness difference, and macros, of course.

 

SUBBED OF COURSE!

[Tanktimus the Encourager]

Following along to support my fellow Tank

[Alanna]

In! Best of luck figuring out the food sensitivities and maintaining your macros. Any ideas for how to compensate for the lack of dairy? You're allergic to nuts, too, right?

[Urgan]

OH man, I only played the original BoF and LOVED it, I'd love to play all of the sequels someday... 

 

I am with you on the Knees Out front.   I've had some kind of miraculous progression with it over the past week for whatever reason - I WISH I KNEW - but I think it's all of my grok squat practice combined with hammy rolling.... idek??  Whatever it is I guess I should just.... keep doing it..... whatever it is...............

 

How has your dairy been going?  Have you been able to slowly re-introduce anything?  Right now I'm at the point where I can use 1/2c of an organic 2% milk with my protein shake twice a week and be okay... not great, but okay.  I'll probably have to take the jump back to nut-based milks soon though.  It's just such a texture/richness difference, and macros, of course.

 

SUBBED OF COURSE!

 

DO IT. BoF 3 and 4 are the best.

 

We'll figure this out. Massage therapist says it's I.T. band...okay...why not, I guess?

 

I'm still trying to avoid dairy, lol. And figure out what symptoms are being properly controlled and what aren't. This itching is just rampaging seemingly unchecked--but the rashes are down? WTF.

 

YASSS. 

 

Following along to support my fellow Tank

 

 

Tanks!

 

LOL. Will be counter-stalking you momentarily!

 

In! Best of luck figuring out the food sensitivities and maintaining your macros. Any ideas for how to compensate for the lack of dairy? You're allergic to nuts, too, right?

 

Thanks, all of my adventures will be meticulously logged for your amusement. No, that's the problem. I've mostly been getting by with adding Bad Things to my diet (all logged in MFP to try to get as close to decent numbers-->2000--as possible). That is definitely job number 1--stay away from dairy and still get the calories. Hardness. 

[Alanna]

 

We'll figure this out. Massage therapist says it's I.T. band...okay...why not, I guess?

 

I had the same issue this time, last year--IT band causing knee pain. Although ultimately tight and weak glutes were causing the IT band issues. So, aaaaaall the mobility and glute activation exercises were in order. I see you've already found quite a few mWOD videos to get you started!

 

 

Thanks, all of my adventures will be meticulously logged for your amusement. No, that's the problem. I've mostly been getting by with adding Bad Things to my diet (all logged in MFP to try to get as close to decent numbers-->2000--as possible). That is definitely job number 1--stay away from dairy and still get the calories. Hardness. 

 

This might be helpful: How to Gain/Maintain Weight on the AIP. I know you're not limited to paleo or aip, and don't have to worry about the health stuff they address, but it's a good list of non-dairy, non-nut calorie dense foods. Perhaps shakes would be a good source of calories, too, if you're not already using that trick?

[Urgan]

I had the same issue this time, last year--IT band causing knee pain. Although ultimately tight and weak glutes were causing the IT band issues. So, aaaaaall the mobility and glute activation exercises were in order. I see you've already found quite a few mWOD videos to get you started!

 

I just have to take it on faith and work on it with all my might to ensure I have the right diagnosis. I will still roll stuff--got a pair of shiny lacrosse balls, one for home and one for work, to help out there--so eventually my tight hips will have to loosen up. 

 

This might be helpful: How to Gain/Maintain Weight on the AIP. I know you're not limited to paleo or aip, and don't have to worry about the health stuff they address, but it's a good list of non-dairy, non-nut calorie dense foods. Perhaps shakes would be a good source of calories, too, if you're not already using that trick?

 

I love you and you are awesome. I need to make a grocery list tonight. Feeling sooooo behind right now....AGH being away so long for holidays makes you feel like a foreigner in your own house. Also, cat hair has invaded the world.

[Rurik Harrgath]

Urgan!  I am here.  I'll be making myself a comfortable place in the corner in preparation for this getting somewhat unruly and out of control. 

[Mr_Willes]

Ofcourse i will be tagging along here. Watching the greatness unfold, i'm picking a front row seat, and getting comfortable, with MJ and some popcorn

[Urgan]

Urgan!  I am here.  I'll be making myself a comfortable place in the corner in preparation for this getting somewhat unruly and out of control. 

 

Ofcourse i will be tagging along here. Watching the greatness unfold, i'm picking a front row seat, and getting comfortable, with MJ and some popcorn

 

Mah people! There's still plenty of room for this short-notice rollercoaster. I promise to keep the damage to a minimum...lol. 

[Kishi]

YOU KNOW BREATH OF FIRE 4. YOU ARE THE BEST AND I LOVE YOU 4EVER.

 

*ahem*

 

These all look good. Good luck with finding new ways to hit macros/finding new macros. That can be a scary/exciting process, depending on what needs to happen.

 

Also, approaching your lift fixes from both of those directions is probably wise. Good lifts - and thus good strength - are built on a foundation of quality movement. Focusing on that doesn't quite have the appeal of moving monstrous amounts of weight, but it is necessary and you will not regret the time you spend here. Just be careful not to push too hard too fast. This is ligament/tendon work, and they don't react like the big muscles do. I've heard you can get significant gains in a relatively short period of time, but I'm not the one to tell you how to do that. ;;

 

Rock on! Can't wait to see what you do with these four weeks!

[Urgan]

YOU KNOW BREATH OF FIRE 4. YOU ARE THE BEST AND I LOVE YOU 4EVER.

 

*ahem*

 

Sharing fandoms is the greatest, isn't it? Only discovered BoF 4 a few years ago, actually, and it was an awesome ride. Highly recommended indeed for anyone who hasn't picked it up.

 

These all look good. Good luck with finding new ways to hit macros/finding new macros. That can be a scary/exciting process, depending on what needs to happen.

 

Also, approaching your lift fixes from both of those directions is probably wise. Good lifts - and thus good strength - are built on a foundation of quality movement. Focusing on that doesn't quite have the appeal of moving monstrous amounts of weight, but it is necessary and you will not regret the time you spend here. Just be careful not to push too hard too fast. This is ligament/tendon work, and they don't react like the big muscles do. I've heard you can get significant gains in a relatively short period of time, but I'm not the one to tell you how to do that. ;;

 

Rock on! Can't wait to see what you do with these four weeks!

 

I'm having mixed results, but then my schedule is all wonky what with the break, so I'll give it a go and see what I can manage without resorting to bags of potato chips, lol.

 

Just getting back to lifting from a nearly 2 week hiatus, I won't be overdoing it in a hurry. I'm also a wuss when it comes to the discomfort of stretching, so my cowardice is my shield here lol. As for the gains, you can get big gains in a short time by increasing weights just a bit each session for a certain length of time, but the novice effect has its limits and eventually won't work in your favor anymore. Sad but true. 

 

Oh yeah! No idea, but it'll be eventful!

[elvenengineer]

Please share any dairy-free, excellent macro things you may find, if you want to. You always seem to find the best recipes! 

 

I do 'cheat' and make shakes with almond milk fairly often. GNC and Whole Foods stock a brand of protein powder called Vega 1 which is dairy-free. Just in case you need it.

 

Also, not all potato chips are dairy-free, just fyi. Oreos are though! [i know, I'm a bad influence. I'll do almost anything to make calories some days....]

 

(PS - you were right in that lifting helped my appetite issues, so thanks! *heads to the kitchen for noms*)

 

 I'm subbing, and excited to do another challenge! 2016 FTW!

[Urgan]

Please share any dairy-free, excellent macro things you may find, if you want to. You always seem to find the best recipes! 

 

I will always pass on anything that might so much as be amusing, I know we all struggle with fooding in different ways...

 

 

I do 'cheat' and make shakes with almond milk fairly often. GNC and Whole Foods stock a brand of protein powder called Vega 1 which is dairy-free. Just in case you need it.

 

Also, not all potato chips are dairy-free, just fyi. Oreos are though! [i know, I'm a bad influence. I'll do almost anything to make calories some days....]

 

(PS - you were right in that lifting helped my appetite issues, so thanks! *heads to the kitchen for noms*)

 

...such as the fact that I'm using hot chocolate powder + water right this moment to clear the 2000 calorie mark. Yes, I'm drinking liquid chocolate as a macro shim. That's what this break + diary issues has brought me to, because honestly getting enough calories trumps quality at the moment. It's not cheating if it works...

 

(Anytime. Lifting improves appetite but also causes the sleepies on weekends for me, lol.)

[raptron]

Yayyyyy. New challenge, cool shit. 

[Urgan]

T minus 2 days until Challenge Start...here's what I managed to accomplish this day.

 

Ryu/Fou-lu

 

Squat - 45 1x5

             95 1x3

            105 1x2

            115 1x1

            120 5x3 - belted

BP -      45 1x5

             50 1x3

             55 1x2

             60 1x1

             65 5x3

OHP -   NA

DL -      155 2x3

 

Knee fix: 1/x

Hip Opener: 1/x

W-sit/kneel: 1/x

Forward fold: 1/x

 

I repeated the session of yore 12/22/15, except I compromised with my quite detrained body by only hitting 155 for sets. Volume vs intensity, yes? Not a complete fail...I can't go any lower than this, and must press on slowly but surely. I shoved those knees out with the best of them, but my back angle is suffering coming out of the hole on more reps than are good. Must. Lift. Better.

 

We shall see what these stretches do for my DOMS...speaking of intensity, lol. 

 

Cray

Measurements: 1/2 - 112.0lbs

 

         Cal/ Carb/ Fat / Protein

Now: 2009 / 232 / 76 / 96

Avg: NA

 

I'm too all over the place for the average to really mean anything (also, I'm lazy and don't want to look back on how badly I did some days...), this does give you an idea of what I'm starting with. The goal, once the crazy schedule passes and things return to the daily grind, I expect to clear 2000 and hit more in the 2400 range. Until then...I get by with a little help from Whatever's Lying Around. I don't want to go much lower in weight than 112, or I have Concerns for overall energy and whatnot. If it dips this first mid-week, oh well, but if it persists, well...everything and the Kitchen Sink (and dairy...) is fair game for eating to prevent weight loss. Weight loss is not my friend here. Like, at all. 

 

Scias

SKD - 0/x

BJJ/Aikido - 0/x

 

Great White Nope. Maybe I'll put some progress in on the report for tomorrow...

 

Ursula

Firearms - 0/x

Nails - 1/x

DOH DL - 1/x

DH Chins (<2x4) - 0/x

 

A wee little start here. Nothing fancy. 

[Kishi]

Aw, dude, I completely missed the part where you're working on hands. That's something I've kind of wanted to start working on too.

 

Can I be whatever the masculine equivalent of a handmaiden is to you? Because whatever that is, I think I want to be it.

[shaar]

Mmm, Whatever's Lying Around... this for me lately has been black bean hummus and rice thins.  Lots and lots of rice thins.  Is it can be grocery tiem nao?!?!

[Urgan]

Aw, dude, I completely missed the part where you're working on hands. That's something I've kind of wanted to start working on too.

 

Can I be whatever the masculine equivalent of a handmaiden is to you? Because whatever that is, I think I want to be it.

 

Yup, hands are a thing and they are weak. Also in need of a lot of regular TLC.

 

Moisturizer, nail clippers, and file, STAT!

 

Mmm, Whatever's Lying Around... this for me lately has been black bean hummus and rice thins.  Lots and lots of rice thins.  Is it can be grocery tiem nao?!?!

 

 

...lion around...

 

You and me both on the Rice Thins. Yes, I believe it is half past grocery time at this point...go faster, laundry cycle...

[Urgan]

So I updated my starting stats on the OP, they are the following: 

 

Weight: 112.4 lbs

Waist: 23.0"

Hips: 31.0"

Biceps(L/R): 10"/10"

Forearm(L/R): 9.0"/8.9"

Thighs(L/R): 19.7"/19.9"

Calves(L/R): 11.9"/11.8"

 

Not bad. Not much territory lost since last check-in, actually, for the most part I'm holding pretty steady. Which is exactly as planned, since a cut would be disastrous at this point. 

[lucky fire dragon]

will try to follow again because you are so awesome and superstar yet tbh I don't understand half of what your challenge will involve, so it's going to be interesting watching

 

Sure you will rock it though

 

How can you rock so much, being so tiny???

[Urgan]

will try to follow again because you are so awesome and superstar yet tbh I don't understand half of what your challenge will involve, so it's going to be interesting watching

 

Sure you will rock it though

 

How can you rock so much, being so tiny???

 

In fairness, I don't necessarily know what I'm getting into, either, lol.

 

 

...I'm concentrated awesome? Used to be even tinier, not recommended. 

[Mr_Willes]

So, you are expanding your awesomeness, no problems with that!

[Urgan]

So, you are expanding your awesomeness, no problems with that!

 

Basically this, or attempting to. It'll be epic, either way.