Rhovaniel prepares for Battle

[Rhovaniel]

I hope to make a return to narrative after this challenge, and to fit this theme, I am battling the demons that stand in the way of me living a healthy, happy and successful life. Not all on here, but the main focus for now is for me to perfect my nutrition and fitness, and balance it with the demands of my studies. I lost some of my enthusiasm for my studies last challenge, but I think it might be burnout, and the preoccupation I keep falling into, of overthinking what to do in the future. It is a concern -  but not yet. I cannot drop the ball in the present by focusing on the future. With that in mind...

 

(Yes, Eowyn is my main role model/inspiration for this challenge. She overcame one hell of a lot to get her happy ending. Even if she did hang up her sword to marry, and I do not intend to give up my fight until it's my time to pass to the next life. But we all make our own choices in life)

 

Nutrition

Nutrition is my biggest bug bear at the moment, I just can’t seem to get it right. I am a half kilo heavier now than a month ago. I know I’m getting to the gym enough. But that’s the 20%. I need to slay my nutrition demons, once and for all. Thus, this is my most specific goal:

 

 Week Zero: Prepare for Battle

1.     Take measurements and weigh self

2.     Use an online calculator (or 2 or 3 for comparison) to work out my daily calorie allowance based on 3 days at the gym. Probably “lightly active”. Decide if I want to have different calorie goals for workout and non-workout days

3.     Set up MFP or other calorie tracker with that figure.

4.     Purge the storerooms of demon food. (meaning, clear out cupboards, the fridge, freezer, etc. Get rid of stuff that’s bad for me by way of my boyfriend, who eats pretty much whatever, or a foodbank collection (there’s one in my local supermarket I think). Either way, no food will be wasted unless out of date or whatever.

5.     Create a meal plan in as much detail as possible for the coming week. I’ve failed at this before because I get stuck for ideas, and I struggle to think of lunches, breakfasts, etc. It gets a bit sloppy. I may trial one from the Academy with a few substitutions. Level 7 seems like a good place to be, but I don’t think cooking every day will work for me. Might make a big healthy pot of something and portion it.

 

Week One – Four : Face the enemy across the battlefield, and charge!

1.     Follow meal plan as carefully as possible.

2.     Keep a basic log of what went to plan, any deviances and why.

3.     Write up next week’s food plan based on how the previous week went.

 

End of Week Four: The aftermath of Battle

1.     Take measurements and weigh self.

2.     Decide what went well and what didn’t, in order to adjust for next challenge cycle.

 

Training

 

I am really enjoying the gym, and I am finding it hugely motivating to push myself in order to see improvements. Like getting to a full push up. Though subsequent experiments has shown that indeed my elbows were out, and for the life of me I can’t seem to get them to tuck in. That will be my main “improvement” goal for exercise. The rest – weights, cycling, rowing, will be more of a steady progress. With one exception. I don’t think my wander in, work out roughly based on the exercises I know, and go out again is working so much. In terms of strength, yes, but I also have a bit of weight to lose. I eventually want that athletic look, where my muscles in places like my arms are more defined, and a core that looks strong. I think I need a proper plan for that. So…

 

Week Zero: Prepare for battle

1.     Cobbling together Academy workouts and the exercises I want to incorporate, like daily small sets of push-ups, get together a consistent workout programme and post on here for accountability. I will attempt to factor in progression somehow. Like, if I manage 6kg OHP for a week, try to go for 8kg the next (I think 7kg would make me lopsided since I use dumbells in 1kg gradients). Same with push-ups. If I can’t, then I repeat the previous week’s weight till I can do the extra.

 

Week One – Four: Face the enemy across the battlefield, and charge!

1.     Keep track of when I went to the gym. On here, note whether I followed the plan or not. I don’t see why I wouldn’t, since I don’t think I’m adding anything yet (maybe running) so it will all be familiar territory.

2.     Adjust workout plan as necessary, but only if it genuinely isn’t working, not because I find I got lazy with it or whatever.

 

 

Life

 

This is the hard one, because so much is going on. I think I may just have it to be to make sure I use my tasks table daily. That, and make sure I get to bed before midnight every night, and get up at 7:30am or earlier. A couple of times this hasn't happened, and I don't function at my best with little sleep. I'll track that in my table too.

 

[Elastigirl]

Good challenge. I like how you've given yourself some room to adapt if necessary. With pushups, elbows don't need to be all the way in, about a 45 degree angle or so is good,

[Tanktimus the Encourager]

This is a good challenge with some good goals. I'd like to offer a different interpretation for Eowyn. She didn't hang up her sword to get married. At the same time that she fell in love, she realized she wanted to be a healer, instead of a warrior. While simultaneous, they were independent of each other. She realized that what she thought she wanted and what was going to be fulfilling to her were two different things. She grew up in a warrior culture, and that was all she knew. She went to Minas Tirith hoping for death, and was initially disappointed when it didn't come. Dying was far more important to her than "being a warrior." Once she found reason to live again, being a warrior lost its allure.

[OddlyOtter]

You've got a lot of your goals very well planned out. You know what you're doing! You can make it through this challenge for the better. That half a kilo will be gone in no time!

[Rhovaniel]

10 hours ago, Tanktimus the Encourager said:

This is a good challenge with some good goals. I'd like to offer a different interpretation for Eowyn. She didn't hang up her sword to get married. At the same time that she fell in love, she realized she wanted to be a healer, instead of a warrior. While simultaneous, they were independent of each other. She realized that what she thought she wanted and what was going to be fulfilling to her were two different things. She grew up in a warrior culture, and that was all she knew. She went to Minas Tirith hoping for death, and was initially disappointed when it didn't come. Dying was far more important to her than "being a warrior." Once she found reason to live again, being a warrior lost its allure.

I hadn't thought of it that way. That she thought she wanted a warrior's life - and death - because that would bring glory, and the chance to die for something worthwhile, and instead found a reason to live, in another role. It's a good interpretation, thanks.

 

11 hours ago, Elastigirl said:

Good challenge. I like how you've given yourself some room to adapt if necessary. With pushups, elbows don't need to be all the way in, about a 45 degree angle or so is good,

This is where I really need to try and film myself doing some, but I really struggle with with the camera angle and with the non-desire to record myself. Especially at the gym, but maybe if I can clear a floor space I'll give filming myself a shot and see just how good or bad my form is. Thank you. 

[jonfirestar]

I'm loving your challenge! I'm in for the ride!

[Rhovaniel]

11 hours ago, jonfirestar said:

I'm loving your challenge! I'm in for the ride!

Glad to have you!

 

So, tasks 1 and 2 on the nutrition front are complete. Sadly my weight gain wasn't my scale messing with me. I am hovering just above 73kg, which is not where I want to be. I don't have a specific number in mind, but I am bigger round the middle and tops of my thighs than I'd like. I'm also thinking that losing some weight, alongside regular exercises to strengthen my legs, will help with the knee pain I periodically suffer from. When I saw a physiotherapist about it, he said my muscles were working too hard in some places and not enough in others, basically. The alignment is out, and that puts stress on my knees. I recently found the sheets of paper with the exercises he gave me, so I think I'll add those stretches into a cool down routine maybe. Anyway, I digress. 

 

The world of online calorie calculators is a confusing place to wade through. I got results from 1400 calories to 2400. To be honest, the 1400 one seemed pretty flaky as a site, and I got the vibes of "hey, lets all lose weight super fast because skinny is what everyone wants". Hmm. So, eventually found Eat to Perform's calculator (I know some people on here have used ETP before). Came in at 1556 BMR (averaged from two methods) and a TDEE of 2411. Therefore, I think some guesswork and trial and error may be needed in the coming weeks. I'm going to trial 1900 - 2000 calories a day and re-weigh and measure weekly, instead of at the end of the challenge. Hopefully, I'll know after a couple of weeks if I have the calories right or not. 

 

Sorry if all of that was a bit dull to wade through. The TL;DR version is: I am currently at a little more than 73 kg, and I'm going to try 1900 - 2000 daily calories to start with. Tomorrow, I hit the gym, BUT I also have a early morning driving lesson and a presentation to do tomorrow that I haven't finalised yet, so my gym session may be more of what I usually do rather than an organised workout system. But that's the joy of week zero... it's my practice and set-up week for when my challenge starts in earnest!

[Yasha92]

Following along  I love your goals and your weekly measuring reminded me that that was something I was going to try this challenge *scurries off to edit*

[Maggie-Miau]

Cheering for you, Rhovaniel! *Waves some pom poms and blasts Battle Music*

[SkyGirl]

On 11/27/2016 at 6:13 PM, Tanktimus the Encourager said:

This is a good challenge with some good goals. I'd like to offer a different interpretation for Eowyn. She didn't hang up her sword to get married. At the same time that she fell in love, she realized she wanted to be a healer, instead of a warrior. While simultaneous, they were independent of each other. She realized that what she thought she wanted and what was going to be fulfilling to her were two different things. She grew up in a warrior culture, and that was all she knew. She went to Minas Tirith hoping for death, and was initially disappointed when it didn't come. Dying was far more important to her than "being a warrior." Once she found reason to live again, being a warrior lost its allure.

 

Have you read "Following Gandalf: Epic Battles and Moral Victory in Lord of the Rings"? This sounds like something I read in that book ... it's a very scholarly book, very insightful and thought-provoking!

[SkyGirl]

I love your challenge, Rhovaniel!! It sounds very focused and achievable; the details are all in support of your larger goals; and you have the very loveliest and most epic of role models. Go you!!! I can't wait to follow along this part of your journey!

 

 

[NeverThatBored]

Following again! 

[Tanktimus the Encourager]

9 hours ago, SkyGirl said:

 

Have you read "Following Gandalf: Epic Battles and Moral Victory in Lord of the Rings"? This sounds like something I read in that book ... it's a very scholarly book, very insightful and thought-provoking!

No, but it sounds interesting.

[Rhovaniel]

7 hours ago, NeverThatBored said:

Following again! 

Welcome aboard!

5 hours ago, Tanktimus the Encourager said:

No, but it sounds interesting.

Seconded.... must add it to a xmas list

 

 

So... today was a bust. I did not get to the gym because I needed to prep for my presentation today, which I just about survived, and then I came home early in order to make some headway into my dissertation stuff. Only, it's now half past nine at night and I have done... nada. No excuses, just pure procrastination. And it's not good enough. To top that, I ate pretty much nothing healthy today. It was a combination of laziness, needing to go shopping and just not being on the ball. I must do better. Because this is my life, I don't get a re-run and every day I spend like this is a day wasted. Even as I sit here, having managed to scoop together all my dissertation notes on one table, I have no motivation to do anything with them. A poor diet = sluggish me. 

 

I figure I have two choices. I can write today off, promise myself a better start tomorrow and get an early night. This is the most tempting prospect and it's what I would usually do. BUT... I can also start holding myself accountable, accept the consequences of my prior procrastination and tackle some of my workload. I can spend 10 minutes on a YouTube playlist to work to, and read through all my notes. My task at the moment is housekeeping - taking stock of what I have, what I've looked at, what is useful, what's not, and what I need to look at next. I have my tutor meeting on Thursday morning, meaning time is against me. 

I'll be honest. I really want to take option 1. But I won't. Because it's the small choices I make that make all the difference. Small, bad choices throughout day (ok, few days) have derailed my studies and put me in a bad headspace. The small decision to spend an hour or so reading through my material and sorting out what to do next will make a positive difference to my studies tomorrow and the day after. 

[Yasha92]

You can do it! Setting a timer is a tool that works for me- I only have to do (whatever I'm procrastinating on) for 15mins, then I get to have a little break (times again) and if there's still more to do get back to it for another timed round. I find particularly with studying it's good to get up and have a drink of water, look out the window etc to rest the eyes and brain

Sent from my iPhone using Tapatalk

[Rhovaniel]

Thanks, Yasha, I'm gonna need something to get me through! My plan for tonight is read one thing (article, couple pages of notes on a source I've looked at), make notes on it in summary, then take 5 mins to make tea or whatever. Rinse and repeat. I think right now, my main need for the dissertation is to read all the things I've stored or made notes to read. Then writing a sort of bibliography to keep track of it all. So, this is getting to be a read-a-thon night. I'll aim for two articles/chapters then call it a night. 

[Rhovaniel]

So, today will be a quick post because even though it's only half past eight in the evening, I got up a good hour earlier than I'm used to and coupled with a heavy workload for uni... I'm shattered. Also, a seemingly minor argument that literally lasted a minute has apparently resulted in my boyfriend ignoring me... so stubborn me isn't talking to him.... all very weird since I'm not sure why but tbh, sounds heartless but I don't have time to care. I have uni work and the gym and they take priority. I'll tackle him later. When I have the luxury of dealing with a tangled personal life. 

 

So, yesterday and today the workouts at the gym were not great. I think I've bruised or strained something in my wrist, since it hurts when I bend or move it. So, I pushed through since it's not a sharp "this is something to worry about" pain, more of a stretchy-achy kind of pain if that makes sense. But then other niggles, like my back hurting during planks and I cut my sets back down to three today. I don't know why I seem to be going backwards, but I don't want to risk an injury that keeps me out of the gym for however long it takes to heal. Anyway, yesterday's workout:

30 minutes cycling

5 sets of 10 x 6 kg OHP (dumbells)

5 sets of 10 x 6 kg squats

1 set of 10 knee push ups 

1 set of maybe 6 negative push ups, but elbows insist being out. 

2 sets of 30 second planks. For some reason, I got a really fierce back ache doing these that I either haven't encountered or haven't noticed before. Decided to be cautious, stretch and leave. 

 

Then today:

10 minutes rowing

5 sets of 10 sit ups

3 sets of 10 push ups, 1 full, the other 9 negatives. Last 2 sets the first push up was a negative, had to use knees to finish lowering. Was over halfway though.)

3 sets of 20 mountain climbers per leg

3 sets of 30 second planks (back less niggly this time but still sort of an issue.)

 

So... two gym days done, ACTUALLY ON TRACK for nutrition, especially for lunches, since I just found out my uni campus restaurant has revamped their salad bar. It's delicious and healthy. Uni work is coming along slowly, but it is getting done. All would be perfect if my wrist wasn't hurting even as I type and I could figure out why my other half is so pissed. And yes, I know I could/should talk to him. But he'll only be stroppy and expect me to know why he's pissed and even if I'm apologising he still has this grumpy not-very-attractive attitude on him. I've been there before. I'm probably just gonna let him sulk it out. 

 

[Rhovaniel]

More of an update coming later, but figured I'd stop this habit of reporting on two days at once that I seem to be forming.

 

Pretty good day yesterday. Got a fair amount of work done for uni by sheer necessity. Also pushed through a bad start to the day to finish pretty happy and balanced. I hate being at odds with my other half and it fed into my mood yesterday morning. We're good now though. 

 Karate yesterday I just wasn't feeling. I was tired and achy from the previous day's gym session. But I pushed on and I am glad I did. I almost have my kata remembered for the next grading and worked in for the first time with them on some of the conditioning. Which is basically building up a tolerance for being hit. Left feeling tired and slightly battered, but happy. 

 

 Today's task: get a work out routine in place by tomorrow that works around when I can and can't get to Karate and at home subs for when getting to the gym cant happen. 

[Rhovaniel]

Okay, so it might have taken me all day (literally, I toyed with it, researched pull-up alternatives, etc. for pretty much my entire shift when I got a free moment) but I finally have a workout plan to cover the 4 weeks. Substitutions have been made for my gym's Christmas Opening hours in week 4, and it probably looks tougher than it is. When I put cardio, I either mean actually using rowing machines or cycling at the gym, or just walking for a total of an hour. Since uni is 20 minutes walk either way, it shouldn't be too hard to do in batches and it will still be technically a rest sort of day if I need it to be. 

 

 

So, that's the workouts sorted. Tomorrow, I'm making a chicken and mushroom "pie" (I call it pie because that's what the recipe calls it, but the only pastry is a filo pastry lid). enough to serve four meals, so that's a good portion of the week sorted, since all I need to do it reheat it and add vegetables. I will eventually try a more Paleo-ish diet, but for now, I'm still having wholewheat wraps for lunches, and other non-Paleo yet mostly healthy foods. Either way, my goal is to stay under 1900 cals per day. Including workout days for now, unless I find I'm getting hungry, in which case I'll bump up 100 cals or so those days 

[Wolfy]

Sounds like you have an awesome plan! You will rock it and I can't wait to read all about it!. 

[iatetheyeti]

*lurking*

 

I'm liking the simplicity of it all, and here's hoping it works out just as you planned

 

[Rhovaniel]

so, I kinda forgot all about my other goals, in amongst my attempts to get a workout routine and nutrition plan in place. Which means I need to re-draw up my table to keep track of uni and sleep tomorrow morning. And talking of sleep, I have 40 minutes to hit the pillow to meet my sleep target. I don't want to fall short on day one.

 

Nutrition:

 

Came in 105 calories over my 1,900 limit, but that was because someone at work bought me sweets. A whole pack. And I ate half/two thirds of the pack before summoning the strength to throw the rest away. I LOVED them. But they are bad. 356 calories of bad. Re-affirming that I am the type to overeat when bored. Which usually means work. 

 

Did not cook the pie because I was lazy when I got home. So I cooked pasta, reduced fat green pesto, chucked a tin of tuna in (the kind that comes in spring water not brine) and a packet of veg zapped in the microwave and thrown in. Very much off the cuff, using what I saw in my cupboard. But tasted good, was reasonably healthy for a beginner cook like me, and reminded me that I MUST make time for my outstanding week zero goal to purge the demon food. The pie will be cooked tomorrow. When I don't have work and thus don't have an excuse. 

 

 

Training:

 

First Home Workout complete! Thrust squats are harder than I thought and twice I thrust back and landed on my knees. But I made it through three sets. First set I did two non-knee push ups, but I wasn't all the way to the ground and I knew I didn't have another in me. For next time, I will focus on doing just one, but for each set. And that one, I'll just try to get closer and closer to the ground till I do it right. Also, tried door pull-ins for the first time. I like them... but I do fear that my weight pulling on the door might be a bad thing in the long run, so I'll have to see if I can sub in another pull exercise that doesn't involve gym equipment. I still have my 2.5kg dumbbell, but at the gym I use 6kg so....

 

Morning physio done. Evening one will be done as soon as I finish here. Decided against the advent challenge. I have enough workout in my schedule, and the point of the challenge is to ensure you stay reasonably active through December and the days of feasting and merrymaking. 

 

 

Life:

 20 mins left! I can make it!

[Rhovaniel]

One of those days where I thought I was doing well when I looked up, realised the time and found that I had missed most of my goals. On the plus side, I did put in some solid hours doing my assignments for uni. The down side is that those hours were just playing catch-up; I have to rinse and repeat tomorrow. 

 

Nutrition:

Today started well with one of my shakes (without the cacao powder, still tastes great) but I made the mistake of not bothering to enter my food in MFP until the end of the day... 188 calories over. I could blame caving in to chocolate. Or I could blame the pie. Because I got it from a "Lean in 15" cookbook I had lying around from when I was desperately trying anything that I thought would work, I assumed it wouldn't be too bad. A single portion is 789 calories, and I have three portions left in my fridge that I will eat because I will not throw food away. I'm such a fool. Rookie error, but it's the second day I've gone over, and that means I'm failing. Tomorrow, I will be stricter, no treats no matter what uni work I'm doing. Enter food in MFP as I eat it. As it is, I'm going to do Day 5 of the Advent Challenge (5 push ups, 5 squat thrusts, 5 jump squats) right after this just so I feel I have a) taken responsibility for it and b ) taken a positive counter-active step. Not saying it will erase the bad eating, but it is telling my brain that there are consequences to my actions. It's past midnight. I don't want to work out just before bed. But neither do I want to be going over my calorie limits. 

 

Training:

This is the goal I actually hit today! It was cardio day and with my contact lens appointment in town and my workload I knew a gym session wasn't going to happen. So, I walked to town (takes around 55 mins to an hour, I've never timed it properly), picked up a present for my other half and a couple for my nephews, so that's a couple more checked off the xmas list. Went to my appointment, got new contacts that hopefully won't move as much in my eye. The others kept dropping down whenever I look left or right and I could feel the edges all the time. Walked back home. Got an email to say the interlibrary loan I asked my uni for (books they don't have they can send off to the British Library for a copy to borrow) was in on the campus furthest from me, and the LRC is at the top of a hill. Walked it there and back, and surprisingly didn't even feel the hill or get as sweaty as usual. I am taking this as a good sign. Used google maps to calculate the total distance of my excursions - 10.2 miles. I think that counts as a cardio day. 

 

Life:

I'm writing this a good half hour past midnight. Oops. But I did get to bed on time yesterday. With three minutes to spare, no less. Also did physio for knees last night, and very briefly this morning. After my advent challenge, will do a proper one tonight. Will also give myself a half hour grace tomorrow and my deadline to be up is 8am. 

 

Still got to make that chart. But I did need to focus on uni today, so I can forgive myself that, a bit. Will find time tomorrow, hopefully. 

 

 

[jonfirestar]

10 hours ago, Rhovaniel said:

I assumed it wouldn't be too bad. A single portion is 789 calories, and I have three portions left in my fridge that I will eat because I will not throw food away.

I like to work this stuff out in the planning phase so that I know what I'm getting myself into and I can adjust the portion size or anything else. Or just decide to try something else instead. Pie is hard to make work.

 

 

[peelout]

Following cause I see some work getting done.