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Brogo does it mindfully


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During the last challenge, I realized how important mindfulness is for my success. When i make it a priority, everything else seems to fall in line. It also got me reflecting on a number of my fitness choices, goals, and results since I joined NF and before. 

 

For this challenge I'm going to give a few things from the past another shot with a strong dose of mindfulness. Actually, many of these will be gearing up for the next challenge.

 

Goal 1: Phase Out the Meat

 

WHAT!!! I know right. Blasphemy. The truth is, during my two or three best attempts at weight loss that got the best results I was practically a vegetarian. I never fully committed to it, but there were long stretches with good health i can remember where i might have only eaten meat once a week. 

 

Another reason for this is the cost of meat. I need to be cutting expenses. And reducing overall consumption means i might actually be able to afford to support local, organic, pasture-raised, etc. I'm not against killing animals for food, but i do prefer that they had decent lives before they were on my plate.

 

But I've got to get the protein i need. The one time when i didn't eat meat for like three months and was damned miserable, I'm sure I didn't get enough protein.

 

Basically, for this challenge I will but no more meat. I will finish what's in the fridge and start to cook more with vegetarian foods... eggs and milk etc. are fine. I'm sure as hell not going vegan.

 

That and shoot for a minimum of 110g protein/day.

 

Edit: I'm going to eat vegetarian (ovo-lacto) for dinner every day during this challenge. Also, I will not add any more meat to my kitchen. Never mind the protein goal. I'm sure I'll hit it.

 

Goal 2, Exercise

 

Feeling healthy to me means being strong but flexible and balanced, and it feels good not getting winded easily. In the past I've done best balancing all three.

 

Each week:

3 lifts 

30 min. yoga

20 min. cardio

 

Goal 3, Mindfulness

 

Need I repeat myself?

 

10 min. of zazen, first thing in the morning daily.

 

Keep a mindfulness journal by logging one mindfulness experience daily.

 

LUYL: Pull the f***ing trigger

 

Job search stuff. I need to move on and/or up to something soon.

 

I have to do at least one of the following:

1) Apply for a manager job at Amazon

2) Register to take the A+ certification exam

3) Take a big step toward becoming a teacher... I've been thinking about this again... I might register for an exam, or apply...something.

 

In any case, one of these represents a commitment to move on.

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Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

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Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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How does one get 110g protein/day without meat?  I'm genuinely curious.  The only meat I really enjoy is a good steak every now and again...other than that, I don't particularly like chicken, fish, or pork.  And I hate eggs!  I also don't do a ton of dairy, so I'm going to be trying some bone broth protein this week.  I probably don't get enough protein in a given day, so I'm trying to figure out sneaky ways to incorporate more into my diet.

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PREVIOUS CHALLENGES

2013: 6/1/13 - 7/24/13 - 9/15/13 - 11/6/13   2014: 1/5/142/19/14 - 4/9/14 - 6/6/14 - 7/24/14 - 9/11/14 - 11/5/14 

2015: 1/2/15 - 2/20/15 - 4/9/15 - 6/2/15 - 9/10/15 - 10/26/15   2016: 1/1/16 - 2/28/16 - 3/28/16 - 6/6/16 - 9/19/16 - 10/26/16 - 11/26/16   

2017: 1/1/17 - 9/17/17   2018: 1/1/18 - 2/5/18 - 8/13/18 - 11/26/18   2019: 1/7/19   2020: 9/13/20

 

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That's gonna be tough.

 

I did do an example mfp entry...

 

The answer is whey protein...

 

And actually I've been realizing i need to phase that out too... Maybe or find a better brand... The next protein shake i have will be drank mindfully.

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Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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Following along again. These look like good goals, especially the LUYL goal.

 

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I just thought of something else I'll have to revisit... Texturized vegetable protein or TVP... Found in the bulk sections of hippie grocery stores. It's light and crunchy when dry, and can be added to soups and such.

 

Then there's seitan... Which is just gluten cooked with soy sauce, which makes it a complete protein.

 

And i can't remember the last time i had a tofu pup...by far the best of tofu hot dogs.

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Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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53 minutes ago, Curl Brogo said:

I just thought of something else I'll have to revisit... Texturized vegetable protein or TVP... Found in the bulk sections of hippie grocery stores. It's light and crunchy when dry, and can be added to soups and such.

 

Then there's seitan... Which is just gluten cooked with soy sauce, which makes it a complete protein.

 

And i can't remember the last time i had a tofu pup...by far the best of tofu hot dogs.

Eggs are so cheap right now. If you're cool with rice and can get a cheapie rice cooker from good will or Amazon, you could come home to hot rice and veggie dishes and scramble eggs to mix in, maybe 6 minutes of meal prep for an after work dinner? Say 3 eggs and a glop of something green with breakfast (210 calories and 18g protein), a cottage cheese for lunch (550 calories and 60g protein) with an apple, and then a rice-cabbage-carrot dish for dinner with another 4 scrambled eggs over the top (280 calories and 24g protein). 1040 calories spent to get 104g protein, leaving you 960 calories to account for the fiber and carbohydrate part of that menu (assuming a 2000 calorie diet) which would also supply the missing 6g of protein. 

This is also assuming you can eat food matrix style, not caring if you eat the same food over and over and over, heh. #varietyisanexcuseforweakness

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This is why I'm easing into it. 

 

I think a good approach to start with is just using meat as the "supplement" until i figure out how to get it all from plants, eggs, etc.

 

Btw, yesterday i bought 5 lbs of pork to test out my new crock pot.

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Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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I just ate breakfast.

 

3 eggs scrambled with cheese (24g)

Two slices of whole grain toast (10)

 

Then a handful of salad greens with ranch dressing.

 

So there's 35+ g of protein, probably a couple more hiding in the butter and salad dressing. Add a scoop of whey in a couple hours and we're over half way.

 

That's of course not counting the sausage which easily added another 20.

 

Also, i remembered my mfp plan was actually a pescatarian diet. So, hmmm...

 

But it's not like i added any more then a can of tuna somewhere.

 

Edit: i just checked mfp, i was able to hit 100+ with just beans and rice, bread, eggs, cheese, and tofu in portions I'd find reasonable to eat. Beyond that, i hit 175 by adding a can of tuna and two scoops of whey.

 

We got this.

 

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Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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Yeah looks good, I myself am also cutting meat. I love this quote by the way: 

11 hours ago, Curl Brogo said:

Another reason for this is the cost of meat. I need to be cutting expenses. And reducing overall consumption means i might actually be able to afford to support local, organic, pasture-raised, etc.

For some reason my mum doesnt understand that eating no meat is cheaper and if come say a few things you can cook without meat she says that in the end all the vegetarian meals are the same .

 

* sighs *

 

I love how our challenges look very much the same!

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Speaking of cutting, or shredding, meat...

 

5 lbs of pork loin, 8 hours on low with sofrito and chipotle peppers, pre shred...

 

20170102_143501_zps0dwzstxp.jpg

 

Shredded with potatoes and onions

 

20170102_145917_zpsbsiguswl.jpg

 

Just a couple more hours...

 

And, I really don't want to be a vegetarian. But, I understand there are good reasons to steer my diet in that direction. This vegetarian goal is to see how far I can push things before i feel i need meat.

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Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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Your meal looks delicious!

:encouragement:

Spoiler

PREVIOUS CHALLENGES

2013: 6/1/13 - 7/24/13 - 9/15/13 - 11/6/13   2014: 1/5/142/19/14 - 4/9/14 - 6/6/14 - 7/24/14 - 9/11/14 - 11/5/14 

2015: 1/2/15 - 2/20/15 - 4/9/15 - 6/2/15 - 9/10/15 - 10/26/15   2016: 1/1/16 - 2/28/16 - 3/28/16 - 6/6/16 - 9/19/16 - 10/26/16 - 11/26/16   

2017: 1/1/17 - 9/17/17   2018: 1/1/18 - 2/5/18 - 8/13/18 - 11/26/18   2019: 1/7/19   2020: 9/13/20

 

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40 minutes ago, LittleTurtle said:

Your meal looks delicious!

:encouragement:

Omg. It totally was.

 

While it was cooking, i decided to snack on a couple of Mandarin oranges... Or whatever halos actually are... And i threw the peels into the crock pot. Despite the dish being very spicy every bite had these nice orangey citrus notes that complemented the spicy smokey chipotle peppers.

 

I ate it with corn tortillas, lightly toasted in olive oil, and some sour cream.

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Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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9 minutes ago, Curl Brogo said:

Omg. It totally was.

 

While it was cooking, i decided to snack on a couple of Mandarin oranges... Or whatever halos actually are... And i threw the peels into the crock pot. Despite the dish being very spicy every bite had these nice orangey citrus notes that complemented the spicy smokey chipotle peppers.

 

I ate it with corn tortillas, lightly toasted in olive oil, and some sour cream.

STAHP!  I'm drooling! ;) 

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Spoiler

PREVIOUS CHALLENGES

2013: 6/1/13 - 7/24/13 - 9/15/13 - 11/6/13   2014: 1/5/142/19/14 - 4/9/14 - 6/6/14 - 7/24/14 - 9/11/14 - 11/5/14 

2015: 1/2/15 - 2/20/15 - 4/9/15 - 6/2/15 - 9/10/15 - 10/26/15   2016: 1/1/16 - 2/28/16 - 3/28/16 - 6/6/16 - 9/19/16 - 10/26/16 - 11/26/16   

2017: 1/1/17 - 9/17/17   2018: 1/1/18 - 2/5/18 - 8/13/18 - 11/26/18   2019: 1/7/19   2020: 9/13/20

 

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Zero week so not really trying yet... But here's what happened today.

 

Phase out the meat.

 

Taking stock of what i have left in the kitchen.

 

Cooked a delicious 5# pork loin. That'll last a week. I have a good amount of meat sauce for pasta from last weekend's batch cook. I'll finish that in the next couple days. Then there's Christmas ham and sausage... Quite a bit... Then there's 4# of ground turkey in the freezer. A pound of breakfast sausage in the fridge and some lunch meat. There's still at least 15# of meat in there. It'll take me eating 1/2# a day to finish it all by the end of challenge.

 

Totally do able.

 

Exercise.

 

No actual exercise today. I did some more moving today. But not much. I did grab some more odd my weights do maybe I'll do some lifting tomorrow. I got my 10# bumpers and a issue of 25s, plus some small weights. Good enough for respectable press work or squats for reps. I also got my kettlebells for some cardio. 

 

Zazen.

 

10 min this morning.

 

My legs were stiff and i felt fidgety, but i got it done. Several times i just centered myself by fixing my posture and returning focus back to my breath --that counts as my mind journaling today.

 

Tomorrow i have to unload a few things including weights from my car, but i don't have to leave. I'm just gonna chill, do laundry, read, and get some lifts in.

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Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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On 1/1/2017 at 7:04 PM, Curl Brogo said:

During the last challenge, I realized how important mindfulness is for my success. When i make it a priority, everything else seems to fall in line.

 

Care to share some pro-tips?  How do you remember to be mindful in the moment?

 

On 1/1/2017 at 7:04 PM, Curl Brogo said:

Feeling healthy to me means being strong but flexible and balanced, and it feels good not getting winded easily. In the past I've done best balancing all three.

 

Each week:

3 lifts 

30 min. yoga

20 min. cardio

 

Is the 30 min. of yoga and the 20 min. of cardio enough to balance out the lifting?  I like where my strength is going but I've become freaking tight since starting.  I feel stiff and creaky all the time.  Would love to be able to loosen up a bit (and keep up with the kid cardio-wise too).

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15 hours ago, LittleTurtle said:

STAHP!  I'm drooling! ;) 

I know!

 

I was  vegetarian for twenty years, and protein was never hard for me to get, mostly because I cooked all my food from scratch as opposed to be a saltines-and-salad vegetarian. I did a lot with beans, lentils and rice, as well as potatoes, both yams and white potatoes.

 

My partner and I don't eat much meat these days, and at least half of it seems to be fish of one sort or another. I know we notice a difference when we eat more closely to the earth, with minimal processing, even of the ingredients (raw sugar as opposed to refined white sugar; unbleached or whole wheat flour; etc.).

 

I love that mindfulness is your focus. It's self-reinforcing. :) 

&,
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@Darth Taco@Heidi ☯

 

Re: mindfulness...

 

Sitting in meditation is called a practice for a reason. Just like weight lifting, you build a habit and get stronger and build a habit. With weights, you practice using the right form and you build muscle as you lift more. Outside the gym, you're then able to lift things more easily because you're stronger and good form comes from muscle memory. With mindfulness, in meditation you watch how your mind, the emotional or recurring obsessive thoughts tug you're attention away from your breath and posture... What your should be focusing on... And you learn to let go of the extra stuff and return to what's important in the moment... Sitting and breathing primarily. Over time your meditation builds the practice of letting go and returning, so it stats to be a reflex. So when you're driving, at work, doing dishes and that tape starts playing in your head you recognize it, and you can set it aside and put you focus back on what you're doing. And what you're doing is learning to meditate while doing other more complex things. With more practice, more of life can be incorporated into mindful practice.

 

So yes, like Heidi said, it's self reinforcing.

 

@sarakingdom

 

5 min a day is plenty to start, especially to build a habit. But if it gets easy, maybe do 10. 15. The most I've ever done daily is 30.

 

But there's also a great benefit in doing longer sessions like a hour or more occasionally. Your legs will probably fall asleep, but it challenges you and really makes you more mindful.

 

 

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Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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I have a friend who loves TVP in chili and the like.

 

 

Raptron, alot assassin

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16 minutes ago, raptron said:

I have a friend who loves TVP in chili and the like.

 

 

 

It does need spice.

 

For a while when i first learned about it i used to throw it in random stuff for extra protein. The results were often disappointing.

 

I need to find some recipes.

Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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I do that with cottage cheese and tins of tuna with similar disappointment. Today's rice, spinach, tuna, cottage cheese, and hot sauce was pretty on point though. #budgetbrofood  

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Raptron, alot assassin

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Tuna + rice + butter + garlic + veggies + pepper = win

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Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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I changed my eating goal slightly.

 

1) i will buy no more meat this challenge

2) i will eat vegetarian meals for dinner

 

The dinner thing... Eating lighter dinners is another thing that's worked in the past. It also makes it easier to fall asleep when I'm not digesting pounds of protein, and it's easier to get out of bed because I'll be hungrier in the morning.

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Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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