Monday, May 05, 2008
I, Z, commit to the following 21-day personal food & fitness challenge, to start on Monday, 5 May 2008 & end on Sunday, 25 May 2008.
The main motivator of this challenge is to prove to myself that I can succeed in breaking my 6-month plateau.
The goals of this challenge are to 1) eliminate refined sugar from my diet, 2) increase daily protein intake, 3) establish a regular strength training routine, and 4) provide concrete proof of actual pounds lost by kcal deficit calculations.
Food - Daily Goals
1. Strive to eat as cleanly as possible, pairing protein & carbohydrates at each meal
2. Stay within 1400 kcals daily
3. Aim for an average daily deficit of 500-800 kcals
Fitness - Weekly Goals
1. Complete the following workout 3x
2. Complete 1-2 steady state cardio session(s) at RPE 6-8 for a minimum of 30-40 minutes
3. Complete 1-2 HIIT sessions
Superset 1: DB row + DB fly on ball
Superset 2: Lateral-to-front DB raise + Skull crushers on ball
Superset 3: Lunge with biceps curl + Squat and calf raise
Superset 4: Rear leg lift on ball + Russian twist with medicine ball or plate
Rest 30-60 seconds between each superset, 8 reps for each move, repeat entire sequence 3x
Strength Routine Supplement (optional)
Prisoner squat x 20
Pushup x 15
Bulgarian split squat x 15/leg
Chin-ups or Pull-ups x failure
Prisoner forward lunge x 10/leg
Elevated pushup x 8
Repeat up to 4x, complete 12 hours before or after main routine
I know I can do this!
Friday, May 02, 2008
Today's a big sabotage day. I'm eating a bunch of junk because I don't want to admit that I don't care about losing more weight.
That's right, ya heard me: I don't care about losing more weight!
I feel like a heretic, like it's blasphemy to say something like that. For today, right now, at this moment, it's true. I've maintained within a range of 128-133 for 6 months; my body seems to be ok here. I'm making progress in other ways, even if it's not measured by the scale or the measuring tape.
So, what do I want?
I want to build even more muscle. I'm beefy & I want to focus on that.
Last night DH & I scrutinized some changes we didn't notice before. My legs are leaning out - my beefy calves have very little fat around them. You can actually feel the tightness of my hamstrings & the solidness of my quads. You can see the veins in my fingers, my palms & the major ones running up my arms & through my biceps. I can do 100 burpees in about 5 minutes. I can do up to 35+ chin-ups in a session & am consistently able to do 4 consecutive pull-ups. I can do all these things & more, but my weight hasn't budged nor has my body fat gone down.
I want to follow a lifting program & then do a reasonable amount of HIIT or high-intensity steady state on my non-lifting days. I'm sick of doing cardio for up to 2 freakin' hours a day, 6x/week! I'm sick of it!
I want to get my body fat down to around 15%, & if I didn't lose another pound but managed to get there anyway, that's fine by me!
Happy Friday, that's my confession for the day :)
Wednesday, April 30, 2008
I'm at my self-sabotaging weight; this is when I start blowing my efforts to reach GW. Self-fulfilling prophecy or not, I did exactly that by going on a binge yesterday. I woke up with a bloated/distended stomach & had a bit of a food hangover for most of the morning.
Had a healthy macronutrient balance for breakfast & am starting to feel better, hoping my energy will pick up to power me through today's workouts. I know that the main reason I self-sabotage is because 1) I think there's something magical about being in the 120s or less & that I don't belong in that circle of people that actually do weigh that much, & 2) I don't believe I deserve to reach my GW because I just don't (WTF?!).
Self-limiting beliefs are a pain in the butt. The best way for me to keep moving forward is to take action, so here are 5 things I'm currently doing to self-sabotage. Starting immediately, I'm going to do the opposite LOL!
1. Skipping daily weigh-ins. I skip the day after a binge. No more. Will weigh daily no matter what when I'm at home.
2. Not counting kcals or keeping track of what I eat. Will keep an accurate & honest log & calculate the deficit for each day.
3. Eating refined/simple sugars to avoid feelings, serve as a distraction from boredom, &/or "reward" myself for XYZ. No more refined sugars, but more importantly I'm going to start coping with my feelings & reward myself in non-food ways. As far as boredom goes, I'm usually at work when it hits so I'll have to find the temptation to hit the vending machines.
4. Lying to DH about how food went for the day. We both agree that food has drug-like effects on me & that I get all food addict crazy. I'm going to come up with some sort of tracking system & stick it on the fridge so I'm accountable to him as well.
5. Get at least 60g of protein a day. My diet's carb-heavy & I usually come in below my minimum protein requirements.
I'm jumping on the anti-self-sabotage bandwagon. Wish me luck!
Tuesday, April 29, 2008
I'm in a whiny mood right now & need to pout. Things I don't want to accept in order to reach my goals:
- Now more than ever I have to stay at the low end of my kcal range
- Every kcal counts. That means packing in as much nutrition as possible in a small amount of kcals (feels small to me that's for sure!).
- Animal crackers aren't considered clean eating LOL, & neither are my MIL's cookies
- I need to do two-a-day workouts a few times a week
- My mind will come up w/ all sorts of enticing ways to get me to give into temptation, but I must resist!
I consider myself to be pretty disciplined most of the time, but tightening it up even more sucks! GAH! Only 26 days until vacation - time to push push push even more!
Monday, April 28, 2008
Since we actually had some decent weather over the weekend, I decided to throw in a few sprints into my workouts. Yesterday was something else: 10 burpees + 50 meter sprint + 10 jumping jacks + jog back to start + repeat 10x = fun with sprints!
The mind tries so hard to maintain the status quo. Throughout the workout, my mind kept telling me "I can't I can't I can't..." I can't do more than 5 burpees. I can't run another sprint. I can't do these freakin' jumping jacks. I can't I can't I can't. And every single time I had to set aside those thoughts & push through.
There is no better way to develop mental toughness than to work out so hard you stop thinking & can only focus on gasping for air. To reach my goals, I need to train my mind to win the fight as well as my body. I'm already confident in my athleticism; exercise is a given. It's the damned food that's killing me, & it's the mind that gets in the way. "Go ahead & eat that XYZ, you deserve it." "Why not eat that, it's only ____ kcals, you'll burn it off later today." Uhh, NO, that's not going to work anymore.
I'm taking this fight out of the gym & into the kitchen, the cafeteria, the fast food joints, & to all the vending machines of the world. No more mind games.
"Train the body, the mind will follow." -Ross Enamait.
I plan on doing exactly that.
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