12 week challenge

[LeafUF]

For those of us outside the year round sun and sand of Florida Memorial day weekend marks the opening of beaches and pools. Today is exactly 12 weeks to that weekend. So I am challenging myself to be "beach ready" by then. Figuring my Day One thread was so helpful to me that I would start a new more ambitious one.

I am breaking this challenge up into 3 4 week periods with a progress check at the end of each 4 weeks. I did my weight and measurements today as my baseline and will do the same on April 1. The first 4 weeks I think will be the toughest for me as I am in the middle of moving and on a project that requires a good bit of travel. Still, no time like the present to get started.

I will be posting here regularly, if not everyday, if others would like to join me please feel free.

[LeafUF]

Starting stats

H: 5'10"
W: 180
Waist: 33.5"
Chest: 40"
BF%: 12.5%*

Goals
H: 5'10"
W: 172
Waist: 32"
Chest: 40"
BF%: 9%*

*Best guess using a combination of pinch test and calculators. Pinch test has me in the single digits already but I know that is not accurate.

[gatorsfan530]

LeafUF: I think this is pretty neat, and I could use something like this as well.

I'll look in to this but a nice idea nevertheless....:)

[Dreamliner]

This is a great idea. Realistic goals. Short time-frame. As I am not concerned with weight, my 12 week goals would be:

pistol squat
one-armed pushup
back bridge
handstand
muscle-up

These are commonly referred to as 'Level 3 Skills' in the gymnastics world. Of these skills, the pistol is right around the corner. The one-armed pushup is somewhat farther out. The rest will be challenging but I would not have assigned them as goals if I believed they were unattainable over the next 12 weeks.

Add: because I'm a little overwhelmed by the prospect of learning five different skills simultaneously, and because strength is the larger goal, I intend to prioritize the skills accordingly:

Pistols here and there, most days. One-armed pushup progression three times a week, first in workout. Back bridge variations inserted into warmup immediately, receive more emphasis once pistol is mastered. Yoga Crow Posture, inserted into warmup, as preparation for handstand. Finally, continue to add weight to chinups, and on unweighted set, strive to get sternum closer and closer to bar.

[LeafUF]

I like it. I used to do a pretty good back bridge but haven't tried in years.

I know you have posted a little about the pistol squat and one armed pushups in other threads so hopefully you can keep us update on the progress you are making in here.

[G8RBrave]

I'm down.

Starting stats

H: 5'8"
W: 139
Waist: 32"
Chest: 37"
BF%: 13.6%*

Goals
H: 5'8"
W: 147
Waist: No larger than 33.5"
Chest: 38.5"
BF%: No higher than 15%

I also want to be able to hold a plank for 2 minutes and be able to complete the 5/3/1 240 bench chart in that time frame. I'm currently working the 230 chart.

[LeafUF]

Nice solid goals. I might steal the plank one, I did some on Sunday and I hurt for days. Finally breathing without feeling it today I did some more.

I can get to about a minute for one plank and then around 30 s for two more.

[ATL_Gator]

I'm down, will post stats sometime this weekend though.

[96Gatorcise]

Starting stats

H: 5'10"
W: 180
Waist: 33.5"
Chest: 40"
BF%: 12.5%*

Goals
H: 5'10"
W: 165
Waist: 32"
Chest: 40"
BF%: 9%*

*Best guess using a combination of pinch test and calculators. Pinch test has me in the single digits already but I know that is not accurate.

Using your numbers you are currently carrying 157.5 lbs of lean mass and 22.5 lbs of fat mass. If you lost 15 lbs and maintained your LM that would put you at 5%

to get to 9% you only need a 7-8 lb drop in FM while maintaining LM. readjust your goal to 172 lbs

[LeafUF]

Using your numbers you are currently carrying 157.5 lbs of lean mass and 22.5 lbs of fat mass. If you lost 15 lbs and maintained your LM that would put you at 5%

to get to 9% you only need a 7-8 lb drop in FM while maintaining LM. readjust your goal to 172 lbs

Thanks Gatorcise, you know I felt funny about the numbers but I could not figure out why. I will edit my goals in the earlier post. I should try doing math next time.

[96Gatorcise]

no worries

BTW I want in I need the challenge I have been a very naughty boy the past eight months

[96Gatorcise]

Leaf BTW those are very respectable numbers you already have

[LeafUF]

Thanks, Ive been working hard since last March/April. I was floating around 200 and did not look good. Lately I have been staying around 185 mostly though in December I got down to 175 for a little while before slacking off.

[96Gatorcise]

OK folks I am throwing my hat in the ring. So let the fat jokes and but but but you are a professional begin....:)

I have been in total burn out mode for quite some time and my diet has gone to ****. Well I turned 40 in Feb. and I went to the dr. to get some new baseline blood work done.

I have been in some major denial and it doesn't help that I carry my weight in my midsection (gut to ass) so I never look like I am putting on weight until I have.
so here is the dirty...

Ht 5'8"
Wt 197
waist at the navel 41 inches
chest at the nipple 43 inches
BF% drum roll please.......25% per Omron (bio electrical impedance)

goal

Ht 5' 10 ( hey we can all dream)
Wt 177 (being realistic)
waist 34 in
chest 43 in
BF% 15%

[ATL_Gator]

My stats:

Height: 6'3"
Weight: 206 lb
Chest: 42"
Belly (across navel): 38.5"
Waist (where pants/belt goes): 37"
Thigh: 25"
Calf: 15.25"
Bicep: 13" (straight arm), 14" (flexed)
Neck: 16.5"

2 body fat calculators using tape measurements says I am around 20% right now. I believe that.

Goals:
Belly: 34
Waist: 34
BF%: 14% or less via same calculators

The other stats I don't really care about, they are what they are.

[LeafUF]

Glad to see so many joining in.

Just got back from a good chest workout.

[mogator]

Here goes:

current
5'10"
235
Chest-48"
Biceps-17.5"
Waist-35"(belt line)
Body Fat-17%
2 turkish get ups with 80lb. kettelbell(each side)
60 yd bear crawls with power wheel

Goals
215 lbs
waist-33
Body Fat-12-13%
5 Turkish get ups with 80lb kettelbell(each side)
120yd bearcrawl with power wheel.

[chrisleakfan4life]

Well i'll chime in

I'm not 100% sure i measured myself correctly with the measuring type but i believe in did


Stats:

Height: 5'7-5'8"
Weight: 205
Waist: 36-38"
Stomach: 45"
Chest: 42"


Goal:

Weight: 175-185
Waist: 34"
Chest: 38-40"

Basically want a 34 inch waist and be able to fit into medium shirts, that is my ultimate goal. Whatever weight/body fat percentage i need is my ultimate goal, im guessing that will be more in the 160-170 range than 175 but we'll find out!

[LeafUF]

Wake up this morning to rain, cloudy skies and 50 degree weather. The perfect day to not get out of bed or at the very least drag yourself to the couch and throw on the plasma.

Instead I am heading out to dead lift.

I am very thankful for caffeine.

[vaxcardinal]

Well i'll chime in

I'm not 100% sure i measured myself correctly with the measuring type but i believe in did


Stats:

Height: 5'7-5'8"
Weight: 205
Waist: 36-38"
Stomach: 45"
Chest: 42"


Goal:

Weight: 175-185
Waist: 34"
Chest: 38-40"

Basically want a 34 inch waist and be able to fit into medium shirts, that is my ultimate goal. Whatever weight/body fat percentage i need is my ultimate goal, im guessing that will be more in the 160-170 range than 175 but we'll find out!

I've heard them say that you should weigh yourself in the morning because your weight can fluctuate slightly throughout the day but never knew that your height could also fluctuate.

[Dreamliner]

I've heard them say that you should weigh yourself in the morning because your weight can fluctuate slightly throughout the day but never knew that your height could also fluctuate.

Height does fluctuate. You're taller in the morning. :wink:

On a serious note, that's why you should not exercise strenuously after getting out of bed.

[ATL_Gator]

Phew, in a deload week for 5/3/1. Good thing too, not feeling so hot today.

[Dreamliner]

Phew, in a deload week for 5/3/1. Good thing too, not feeling so hot today.

That's what deloads are for!

[chrisleakfan4life]

Well ive started my new exercise routine, which is added to my weight lifting.

Basically i do 3 thirty minute sessions of cardio each day, one in the morning around 8:30-9(before class) one around 12:30(after class) and one at night(week nights it will be around 8-8:30, weekends probably 11:30 or 12:30 because i work nights).


Got off work at 10:30 last night, was up till 2 am and woke up at 8:30 to get my 30 minute cardio session in.

I had two fiber one 90 calorie breakfast bars for breakfast:

Each bar has 90 calories, 20 grams from fat, 17g of carbs and 5g of fiber

So in total i had:

180 calories(40 from fat)
34g of Carbs
10g of Fiber.

[chrisleakfan4life]

The Asics shoes i bought are really comfortable as well

[Dreamliner]

Well ive started my new exercise routine, which is added to my weight lifting.

Basically i do 3 thirty minute sessions of cardio each day, one in the morning around 8:30-9(before class) one around 12:30(after class) and one at night(week nights it will be around 8-8:30, weekends probably 11:30 or 12:30 because i work nights).


Got off work at 10:30 last night, was up till 2 am and woke up at 8:30 to get my 30 minute cardio session in.

I had two fiber one 90 calorie breakfast bars for breakfast:

Each bar has 90 calories, 20 grams from fat, 17g of carbs and 5g of fiber

So in total i had:

180 calories(40 from fat)
34g of Carbs
10g of Fiber.

chris, please remind me again where you are in the process, your goal and how happy you are with your progress.

Thanks!

[Dreamliner]

I've bitten off a hefty chunk for my challenge. Any advice on how I can optimize my workouts for mastering the following skill ?

pistol squat
one-arm pushups
back bridges
unsupported handstand
muscle-up

Again, I've almost got the pistol and the back bridge. The other three are farther out and the problem, as always, are my wrists. They can't take a lot of pounding before I hear from them.

Initially, I was advised that skill mastery calls for frequent exposure, practice your skills every day or almost every day. But every day won't work for the pushups and handstands because of my wrists. Also, there are the other movements I want to retain to consider and how they should couple with the new skills I'm learning.

Just thinking out loud, I'm thinking one-arm pushups, pistols and handstand training three times a week. Weighted pullups (preparatory to muscle-ups) and inverted rows on alternate workouts. I can also alternate Turkish Get-Ups, swings, deadlifts and goblet squats. So, a template might look like:

Workout A - one-arm pushups, pistols, handstand training, get-ups and contra-lateral single-legged deadlift.

Workout B - one-arm pushups, pistols, handstand training, inverted rows, goblet squats and swings.

Any thoughts ? Note that I'm working the two immediate goals (one-arm pushups and pistols) first and every workout. Note also the absence of overhead pressing because I suspect the handstands and get-ups hammer the shoulders from a vertical standpoint already. And of course the one-armed pushups are hammering the shoulders and triceps as well. Back-bridging progressions are simply incorporated into my warmup.

[LeafUF]

Dream I gave your issue some thoughts and I wish I could offer more help but you are working on things out of my wheel house.

The only thing I could think of would be finding ways to ease the issue with your wrists. Not sure exactly what the issue is or if a brace or tape or some sort of daily ice routine would quiet them.

I have battle tricep tendinitis in my left arm since I was 20 and its one of those things that can be unbearable but I have found a way to manage it very well. I always warm up, stretch really well, wear a neoprene sleeve and ice post workout. Seems to keep me in the gym.

[Dreamliner]

Dream I gave your issue some thoughts and I wish I could offer more help but you are working on things out of my wheel house.

The only thing I could think of would be finding ways to ease the issue with your wrists. Not sure exactly what the issue is or if a brace or tape or some sort of daily ice routine would quiet them.

I have battle tricep tendinitis in my left arm since I was 20 and its one of those things that can be unbearable but I have found a way to manage it very well. I always warm up, stretch really well, wear a neoprene sleeve and ice post workout. Seems to keep me in the gym.

Thanks, I've been stubborn about wrapping my wrists. There's obviously no shame in it. Gymnasts certainly do it. I'll see if cutting back to three days a week helps and will then consider wrapping and other measures.

[chrisleakfan4life]

What do you guys think about the following options

Running for 13 minutes and burning 200 calories?

or walking for 30 minutes and burning 200 calories?

Walking is longer but your heart rate isn't as high, running is shorter but gets your heart rate going.

I'm looking at fat loss in terms of each and im assuming running is the way to go?

[LeafUF]

The way to go to is the way you will keep doing. I hate running and dont think the aches and pains associated with it are worth it. So if I were choosing between the two I would walk 30 minutes over running the 13. I would be way more likely to walk on day 2 and beyond than run. But thats just me.

[chrisleakfan4life]

The way to go to is the way you will keep doing. I hate running and dont think the aches and pains associated with it are worth it. So if I were choosing between the two I would walk 30 minutes over running the 13. I would be way more likely to walk on day 2 and beyond than run. But thats just me.

True, ive mixed it up the past 2 days, i walked the first day and ran the second.

I will probably do more talking than running today to keep my legs from getting sore. My right leg already feels a little sore so i may do a little more walking today.

[Dreamliner]

Remember that when you run, multiply your bodyweight by 2 or 3 and that's how much force is being transmitted frm the feet, up through the knees and then the hips. If your movement patterns are sound, you may be able to handle that sort of force, so long as you don't overdo. But if your movement patterns are not sound ...

Weight the costs. That's all I'm saying.

[orangeblueorangeblue]

Don't think I've met too many people in the 12%-13% range that wanted to cut unless they were competing. 9% is no joke, I've only been sub-10 a few times after some crazy work and ECA. Was cool seeing veins on my abs but not worth the effort. My optimal beach body is around 11-12%. Can see my abs, don't need to kill myself.

[LeafUF]

Don't think I've met too many people in the 12%-13% range that wanted to cut unless they were competing. 9% is no joke, I've only been sub-10 a few times after some crazy work and ECA. Was cool seeing veins on my abs but not worth the effort. My optimal beach body is around 11-12%. Can see my abs, don't need to kill myself.

Its weird, my actual BF% could be higher, I am just guessing. But I have never had visible abs. Not even when a professional told me I was at 9% BF, though I was very lean at that time.

Now, it seems I only carry fat around my midsection. So that is why I want to lean out more. To look at me it might not be apparent that I need to cut but I figure 8 pounds over 12 weeks is not drastic and hopefully will be enough. So, even if I am really 15% and wanting to get to 12% the goal is still pretty much similar. I feel very close to how I want to look which is all that really matters.

[G8RBrave]

Its weird, my actual BF% could be higher, I am just guessing. But I have never had visible abs. Not even when a professional told me I was at 9% BF, though I was very lean at that time.

Now, it seems I only carry fat around my midsection. So that is why I want to lean out more. To look at me it might not be apparent that I need to cut but I figure 8 pounds over 12 weeks is not drastic and hopefully will be enough. So, even if I am really 15% and wanting to get to 12% the goal is still pretty much similar. I feel very close to how I want to look which is all that really matters.

This is similar to how I am. I was doing my BF readings with my calipers the other day, and I had <10mm on every pinch except my midsection, where I was more like a 22. Frustrating but I cant keep cutting or I'll wither away.

Genetics suck.

[orangeblueorangeblue]

Gotcha. Most people should see at least part of their abs at 12%. At 9% I'd wager that's closer to 100%. If you did calipers that would take your midsection fat into account.

I only say this because it's important to get accurate and consistent readings if you want to measure success.

[orangeblueorangeblue]

This is similar to how I am. I was doing my BF readings with my calipers the other day, and I had <10mm on every pinch except my midsection, where I was more like a 22. Frustrating but I cant keep cutting or I'll wither away.

Genetics suck.

I don't think that's genetics and most multi-point BF tests with calipers take this into account.

I don't think too many men carry more fat on say their arms or legs than their midsection.

[LeafUF]

Gotcha. Most people should see at least part of their abs at 12%. At 9% I'd wager that's closer to 100%. If you did calipers that would take your midsection fat into account.

I only say this because it's important to get accurate and consistent readings if you want to measure success.

Yeah consistent measuring is something I need to work on. Or find someone who already knows how to do it.

I am already lean just about everywhere but lower abs. Veins popping out shoulders, arms, legs. So, like I said, I might have my BF% wrong but I feel close to where I want to be, whether or not I have the accurate measurements.

[orangeblueorangeblue]

Calipers are really only great if you've got the technique down. But once you do there's really no reason to do any other BF testing.

I like to go by the tape, too, because you can pretty easily see a 1/2" or 1/4" difference in say waist size over a few weeks. Again, technique is important because a tight measurement alone will shave 2" of a reading ;)

[G8RBrave]

My first week stats are almost identical. No change yet.

Starting stats

H: 5'8"
W: 139
Waist: 32"
Chest: 37"
BF%: 13.5%

Current:

H: 5'8"
W: 139
Waist: 32"
Chest: 37.5"
BF%: 13.6%*

That extra .5 on my chest could just be measurement error. I'm going to stick with my current diet for another week and then up the calories if Im still not seeing gains.

[LeafUF]

I usually only do measurements every 4 weeks, hard to see a change in just one.

[Dreamliner]

Not a big fan of either calipers or frequent weigh-ins. Even elaborate body compostion tests are known to be off. Instead, rely on the:

(1) Mirror test - how do you look naked ? (I don't need to see a picture. This is your call)

(2) Clothes test - how are your clothes fitting.

(3) Measure waist every couple of weeks or so as this is where men tend to store fat. Remember too that fat typically comes off in reverse order. For most men, it's first on waist and last off waist. So, by the time your abs are beginning to show you've typically lost fat in the face, chest and generally subcutaneously.

[orangeblueorangeblue]

I do calipers once a week, on Monday morning.

Weigh myself every day, but don't put much stock into it. I have a spreadsheet with 4 years of weights, 1RMs and caliper readings. It's interesting stuff if not obsessive.

[LeafUF]

I do calipers once a week, on Monday morning.

Weigh myself every day, but don't put much stock into it. I have a spreadsheet with 4 years of weights, 1RMs and caliper readings. It's interesting stuff if not obsessive.

That is some serious dedication. I started tracking on a spreadsheet about a year ago, but its just weekly weigh in, monthly measurements and calipers. Though, as I have mentioned previously I am not that confident in the caliper measurements.

[orangeblueorangeblue]

It's not a very big investment. 5 minutes every Monday, 10-15 seconds every morning, grand total of around 6 or 7 minutes.

While day-over-day values are not very valuable, I find them more reliable for trending than week-over-week. As some will point out, weight can fluctuate randomly by day, so for example last Friday I was 205 and the Friday before I was 204. This would appear that I gained a pound, when in reality my weights for that week were:

Monday: 204, Tuesday: 203, Wednesday: 204, Thursday: 203, Friday: 205, Saturday: 202, Sunday: 202

I believe I had too much sodium on Thursday, causing some water retention, but you never know why, really.

[Dreamliner]

I putt the 'skinny' in skinny and my weight can fluctuate three or four pounds during the course of the day.

[Dreamliner]

Would appreciate some feedback here. As discussed elsewhere I don't have access to a wide enough chinning bar to accomplish a muscle-up, a movement I committed to do for the 12-week challenge. Thus, I need to decide on a worthy substitute.

How's this ? max-strength/max chinups. By that I mean the most weight I can attach to myself and still get a chinup + the most chinups I can do without additional resistance ?

Currently, I'm getting 3 chins with 55 additional pound attached. Also, on a good day, I can do 8 or 9 strict chins, each rep starting from a dead-hang (my muscular endurance could use some work).

I'm proposing one (1) chinup + roughly half my bodyweight or 80 lbs. AND 15 chinups without additional weight.

Thoughts ?

[LeafUF]

A week in and more than anything I feel good about being on target. Weighed myself this morning and was just under 180. Making it to all my workouts and eating pretty well. My main reason for a public challenge was to have some external pressure to keep me on track and so far its working. How well it will work when I am Manhattan, KS or living out of boxes while I move will be the big test.

One change I am going to make is to try daily weighing and using the average weight for that week. I am a spreadsheet junkie from my job and if I can make my tracking spreadsheet more comprehensive I will. I am still only measuring once every 4 weeks.

[LeafUF]

Took a day off today. Felt great. Back to the gym first thing in the morning. That way there is no chance work will get in the way.

[ATL_Gator]

Wasn't listed on my goals here, but I completed a 405 lb deadlift yesterday!

[Dreamliner]

Wasn't listed on my goals here, but I completed a 405 lb deadlift yesterday!

Whoa! Eight plates! Good going!

[orangeblueorangeblue]

Good job, ATL. First time I did 400 I hurt my back and couldn't deadlift for a few months.

[ATL_Gator]

Thanks,

Back felt really good during the lift. Was definitely tired after, and could feel it starting to tighten up, but I was able too get it nice and stretched out. A little help from my son (~30 lb) sitting on my upper back while I was in a stretch (kneeling on the ground with arms on floor straight out infront of me).

I was all weird about the lift too. 8 plates looks a lot bigger than I had anticipated. Arms were shaking from nerves. I had actually addressed the bar 2 times and then stepped away because something felt "off".

[LeafUF]

Thats big time ATL.

[LeafUF]

I am going back to 5/3/1 starting Tuesday after a month away. If I stick with it and dont hurt myself I may only be 18-24 months away from a 400 lb. deadlift.

Right now I am just trying to stay on track while living out of suitcases. And it is not that easy.

[Dreamliner]

It's only a secondary goal of mine, but I'll be happy with a double-bodyweight deadlift. Not going to push it, but I'd like to get it by summer.

[G8RBrave]

I just finished Wendler's book, and I've made a few adjustments to my gameplan:

1) I'm going to start doing front squats instead of back squats. Going to take some getting used to but it should help me prevent more back problems.

2) I'm going to follow the "boring but big" template with maybe one extra accessory exercise thrown on top. I've said it before but I think my accessory exercises have taken too much focus from me, and I need to focus on the big lifts. This is 100% against my nature, and frankly Im a little worried about it, but I'm going to try it.

I'm thinking:

Bench Day

5/3/1 Bench
5X10 Bench @ 50% 1RM
Dumbell Rows
Dumbbell Bench

Deadlift Day

5/3/1 Deadlifts
5X10 Deadlifts @ 50% 1RM
Good Mornings
Chins

Military Press Day

5/3/1 Military Press
5x10 Military Press @ 50% 1RM
Upright Rows
Weighted Dips

Squat Day

5/3/1 Squats
5x10 Squats @ 50% 1RM
Leg Extensions
Hack Squats

This is basically taking a complete re-wiring of who I am. I am certainly not a "less is more" type, so this will be my biggest challenge yet.

No real changes on my goals though, but I doubt I'm going to be able to get up to 147 like I had hoped.

[Dreamliner]

I just finished Wendler's book, and I've made a few adjustments to my gameplan:

1) I'm going to start doing front squats instead of back squats. Going to take some getting used to but it should help me prevent more back problems.

2) I'm going to follow the "boring but big" template with maybe one extra accessory exercise thrown on top. I've said it before but I think my accessory exercises have taken too much focus from me, and I need to focus on the big lifts. This is 100% against my nature, and frankly Im a little worried about it, but I'm going to try it.

I'm thinking:

Bench Day

5/3/1 Bench
5X10 Bench @ 50% 1RM
Dumbell Rows
Dumbbell Bench

Deadlift Day

5/3/1 Deadlifts
5X10 Deadlifts @ 50% 1RM
Good Mornings
Chins

Military Press Day

5/3/1 Military Press
5x10 Military Press @ 50% 1RM
Upright Rows
Weighted Dips

Squat Day

5/3/1 Squats
5x10 Squats @ 50% 1RM
Leg Extensions
Hack Squats

This is basically taking a complete re-wiring of who I am. I am certainly not a "less is more" type, so this will be my biggest challenge yet.

No real changes on my goals though, but I doubt I'm going to be able to get up to 147 like I had hoped.

Brave, if you can stick it out I don't think you'll regret the more basic approach. Unless you're a seasoned veteran, you don't really need to do a lot of extra stuff. You'll get better at the lifts by practicing the lifts.

Also, keep us posted on the front squat. Some say it spares their backs. Others say it hurts their backs.

[ATL_Gator]

Thanks Leaf.

Brave, do keep us posted on the front squats. I am also following the BBB template, and I am incorporating front squats for my assistance work, but not my primary lift.

For me, I do get "pain" in my back, but it is a fatigue type pain in my upper back from holding the weight up for long enough to get 10 reps. I am really weak there, and is by far my weak link.

Oh yeah, my favorite template... "I'm not doing jack sh*t" template. Ha-ha. I have done this multiple times, specifically the last time I deadlifted. :) I try not to do it too often, as I find it begins to make me lazy.

[chrisleakfan4life]

Well im off to a rough start on the 12 week diet, haven't lost weight but ive lost 2 inches of my stomach somehow, not sure if that is possible but it could have been attributed to my running.

Right now im doing some research on foods to eat, I usually don't eat more than 1800 calories per day and yet i seem to be stuck at a wall so i think im just eating the wrong food(i know i have been saying this for awhile).

The fiber thing wasn't working so im thinking about eliminating carbs for the most part, at least for 2-3 weeks and maybe a month.

My biggest problem is i can't seem to figure out a good solid meal plan that i can stick to.

I think my biggest change overall will be running 3 miles a day, i think that will make the biggest difference.

[LeafUF]

My biggest problem is i can't seem to figure out a good solid meal plan that i can stick to.

You nailed it. It's the number one thing you need to do and its the toughest one. You need to stick to something and give it a chance. Not just a few weeks or a month but a real chance. Find something and stick to it for three months and see what happens.

And if you fall off or take a misstep just get right back on track the next day or the next meal.

[G8RBrave]

All I know is if I lost 2 inches off my stomach and didnt lose any weight I'd be ecstatic. Body measurements are more important than weight.

[96Gatorcise]

Well im off to a rough start on the 12 week diet, haven't lost weight but ive lost 2 inches of my stomach somehow, not sure if that is possible but it could have been attributed to my running.

Right now im doing some research on foods to eat, I usually don't eat more than 1800 calories per day and yet i seem to be stuck at a wall so i think im just eating the wrong food(i know i have been saying this for awhile).

The fiber thing wasn't working so im thinking about eliminating carbs for the most part, at least for 2-3 weeks and maybe a month.

My biggest problem is i can't seem to figure out a good solid meal plan that i can stick to.

I think my biggest change overall will be running 3 miles a day, i think that will make the biggest difference.

Chris you are off to a great start. if you lost 2 inches off your waist without losing scale weight (least important indicator) what that is telling you is you gained muscle mass and lost fat mass.

Exactly how you want to change your body.

example, I checked my numbers the other day and only moved .5 pounds on the scale but lost 2% body fat, that means I lost 4 lbs of fat mass and gained 3.5 of fat free mass for a total of 7.5 lbs of change in my body. If my next 4 weeks go the same as my first 4 I should loss another 4 pounds of fat and gain another 3.5 of fat free mass giving me a 14 lb shift in my body while only losing a pound on the scale. I would be quite happy with that.

wanted to add I did all of this in 4 weeks while aggravating an old injury and not lifting for a week. I do no cardio to speak of, I take my dog for a walk 2-3x a day maybe a mile and 1/2 in total and only lift 2-3 times per week. I eat roughly 2000 cal a day following a 16/8 principle, that is I fast for 16 hours 8pm to noon and consume my 2000 calories between noon and 8pm. I don't eat breakfast and I do all my lifting during my fasting hours and then only drink a BCAA drink before resuming my feedings at noon. I eat 2-3 large meals in my 8 hours.

[chrisleakfan4life]

All I know is if I lost 2 inches off my stomach and didnt lose any weight I'd be ecstatic. Body measurements are more important than weight.

Yeah i measured today and it said i was 41 now(now down 4) which i think is a bit much and attribute it to water loss.


Anyway I have been cutting my carb intake to pretty low and trying to get in protein and eating a lot of grapes.

[LeafUF]

Grapes are an interesting choice. I myself am a fan of eating fruit though most people avoiding carbs wont eat it. The only reason I don't eat grapes is because they seem kind of expensive and I can probably eat an entire bag in one sitting.

I eat apples almost every day. They have good fiber to make up for all the sugars.

[LeafUF]

Btw, three weeks today and this one has been between work and packing up my apartment. Still making it to the gym though I have been eating like crap. And next week I will be in Manhattan, KS for work.

[G8RBrave]

Where'd you decide to move leaf?

[LeafUF]

Where'd you decide to move leaf?

Life would be easier if I had chosen. I figure I will decide by May. So until then its hotel rooms and couches.

[chrisleakfan4life]

Well my low carb approach seems to be working, so far i haven't had much problem staying on the diet.

I try to get around 60-70 grams of protein per day, i go for more when i work out.

For the past few days ive basically eaten some Salami, Turkey, Ham, Charbroiled Chicken, Grapes some hamburger and some lettuce.

I try to only drink 1-2 diet sodas a day(at meal time) and the other times i drink water.

I didn't do much research but Grapes have some Carbs and sugar in it so i will have to cut back on those(same goes for Salami).


Anyway i try to get in around 30 grams of Carbs per day(10%) and i'll eventually up the carb count in a couple months(unless you guys say other wise).

I'm going to start getting more running in this week, i only ran a few miles this past week as i did 2 weeks of shock running(3 miles a day) cut back some this past week, and than I'm going to go back to running 2-3 miles a day this upcoming week.

I'll keep everybody posted.

[96Gatorcise]

Well my low carb approach seems to be working, so far i haven't had much problem staying on the diet.

I try to get around 60-70 grams of protein per day, i go for more when i work out.

For the past few days ive basically eaten some Salami, Turkey, Ham, Charbroiled Chicken, Grapes some hamburger and some lettuce.

I try to only drink 1-2 diet sodas a day(at meal time) and the other times i drink water.

I didn't do much research but Grapes have some Carbs and sugar in it so i will have to cut back on those(same goes for Salami).


Anyway i try to get in around 30 grams of Carbs per day(10%) and i'll eventually up the carb count in a couple months(unless you guys say other wise).

I'm going to start getting more running in this week, i only ran a few miles this past week as i did 2 weeks of shock running(3 miles a day) cut back some this past week, and than I'm going to go back to running 2-3 miles a day this upcoming week.

I'll keep everybody posted.

Chris,

you mentioned earlier that you get 1800 calories a day.

based on your numbers 70 g of protein and 30 g of carbs that is only 400 calories

70g protein x 4 cals per gram = 280 calories
30 g carbs x 4 cals per g = 120 calories

are you getting the rest from fat? that would be very high 1400 calories divided by 9 grams per cal =155 grams of fat.


If your goal is 1800 calories a day on a low carb diet your minimum protein intake should be 50%

50% protein
10% carb
40% fat


900 cals or 225 grams of protein per day.
180 cals or 45 grams of carbs
720 cals or 80 grams of fat

here is a calculator that can help with the numbers
http://www.freedieting.com/tools/nutrient_calculator.htm?cals=2125

I didn't know if you knew this but I am a personal trainer and would be happy to help

[Dreamliner]

UPDATE:

Pistol-Squat: good thing I got this out of the way, about two weeks ago, as I jacked my knees pretty good in the process. I was in a rush to master the movement so I started squatting to a 17'' bench, then moved to lower and lower elevations, over five or six workouts, until I went rock-bottom and back up again. Unfortunately, I tweaked the knees coming up, and further aggravated them by following the advice of a fitness pro who advised that I go back and work the pistol from the bottom-up. That is, squat rock-bottom on both legs, then extend one leg and balance at the bottom. BIG MISTAKE. Although it was probably useful for discovering that I really don't have the flexibility yet to maintain a stability at the bottom. Good thing is that, as I recover, movements like bench pistol-squats and airborne lunges, once very demanding, now fall into the category of recuperative exercises.

One-Arm Pushups: Have progressed from elbows-in pushups to negative one-arm pushups with diminishing assistance to one-arm pushups with diminishing assistance. Problem is that (and I could have almost predicted it), between these and the handstands my wrists have taken a hammering. So, I'm having to reduce the frequency of the one-arms. Accordingly, it remains to be seen as to whether that will slow my progress. I'll keep you posted.

Back-Bridge: almost have this one. I suspect that thoracic mobility is the limiting factor so I've been working on that. These are taxing on the wrists as well as they have to bend back rather severely. No wonder so many gymnasts are walking-wounded types.

Handstands: getting some pretty decent holds on these by removing my feet from the wall. Still not ready to move to the backyard though. Tell you what, just doing handstands against the wall are a terrific shoulder stability exercise.

Muscle-Ups: I earlier commented that I don't have access to a wide enough bar to practice a proper muscle-up. So, in doing the only pullups I'm able to perform, given my equipment, narrow-grip pullups, I've found that I'm making surprising progress with them. 15 and probably more are well within reach. This is uncharted territory for me so I'm very happy on this count

[chrisleakfan4life]

I weighed in at 202 today(a new low), not sure how much of that is water weight but its my new low(previous was 203).

[LeafUF]

Four weeks in and any progress I was making seems to have been erased by my travel schedule and lack of my own kitchen. I am pretty much right where I started though my arms have grown a tiny bit. Hope life settles soon. Tonight I will be sleeping in my 5th state in 5 nights.

[Dreamliner]

Four weeks in and any progress I was making seems to have been erased by my travel schedule and lack of my own kitchen. I am pretty much right where I started though my arms have grown a tiny bit. Hope life settles soon. Tonight I will be sleeping in my 5th state in 5 nights.

Hey man, you were the one who came up with the 12-week challenge! Nut-up! :wink:

Seriously, I'm considering taking a week off and getting my knees checked out. Definitely regret going about the pistol-squats in such a reckless manner.

[LeafUF]

Besides being a little worn down I at least have no injuries holding me back. I just need to nut up when I am on the road.

Get that knee checked out. Hope its nothing serious. While there you might want to get your wrist looked at.

[Dreamliner]

Besides being a little worn down I at least have no injuries holding me back. I just need to nut up when I am on the road.

Get that knee checked out. Hope its nothing serious. While there you might want to get your wrist looked at.

Thanks, but unfortunately my insurance only covers one bodypart at a time. Fortunately, I know what the wrist is. It's just tendonitis. I hope that's all the knees are. But I just want to make sure.

[Dreamliner]

Update: discovered I can do one-arm pushups like the guy in the youtube. This appears to pass as a one-arm pushup in many circles. It's better than Rocky or Jack Palance. And it might be my safe range orthopedically. However, my long-term goal is elbow-in chest to floor or close to floor:

http://www.youtube.com/watch?v=hCiMScUXTp0

So, for the purposes of the 12-week challenge, where do I go from here ? I suspect that I will continue to keep the elbow in and pursue the fuller range in my progressions. At the same time, I'll test the elbows-out version periodically.

I suspect that I'll have a fairly respectable looking elbow-out version at 12 weeks. The stricter, elbow-in version might be farther out. Just saying ...

[ATL_Gator]

Also not listed in my goals here...

This week is supposed to be a deload week. Today was overhead press and squat. Weights were light (as they should be), and I wasn't all that blitzed at the end, so I decided to see how much I could do 1RM on Press. Other than warmup stuff to get up to weight...

135 x 1
145 x 1
165 x 0: Tried twice. Got to the top of my head when stalled. Had I gotten about another inch or so, I think I could have muscled it up the rest of the way.
155 x 1: Went up slow. Was tired from two failed attempts at 165. Hate ending the day on a failed lift.

[G8RBrave]

ATL, are you doing seated or standing overhead press?

That's one lift where I get away from Wendler. I do seated military press rather than standing. Curious what others do.

[ATL_Gator]

Standing.

Though that is more because that was the technique I learned doing Stronglifts 5x5 before 5/3/1.

It is tough to resist using leg drive to get the weight up (push-press).

[Dreamliner]

Standing.

Though that is more because that was the technique I learned doing Stronglifts 5x5 before 5/3/1.

It is tough to resist using leg drive to get the weight up (push-press).

Jason Ferruggia advises using a little push to get the first rep aloft for the sake of shoulder health. Also, I've noticed that Wendler himself does not lower the bar to his clavicles. Thibaudeau says raise your arms overhead and just let them drop. Wherever your hands end up, don't lower the bar past that. With me, that's about chin height. I've noticed that Ferruggia lowers to chin height also.

[LeafUF]

I do standing dumbbell press instead. I have tried to do the standing Military Press but it just bothers my shoulder.

So today I did 65s x 4 in my 3rd week this go round. I also did my deadlift today as I worked out an awful gym during my normal dead lift day. Anyway, I got those up 205 x 7.

[LeafUF]

So, just over 5 weeks in and my transient life is wreaking the havoc I feared it would. In fact one of my major motivations for starting this was in hopes that the competition and open declaration would keep me honest while on the road. Unfortunately, so far that has not been the case. Too much drinking and eating out and now at nearly the half way mark while my workouts have not suffered I have not seen the progress I want.

I hope to string more than 3 days together in the same town this week and get back to solid eating habits. Maybe if I can do that I can still salvage what is left of this challenge and get near my goal.

[Dreamliner]

The 7 week challenge is on! :grin:

[LeafUF]

The 7 week challenge is on! :grin:

Ha, and started off well. Just did 225 on bench for 3 reps with some left in the tank. Felt good to put up two plates again, might be the first time since I hurt my shoulder years ago.

[Dreamliner]

Ha, and started off well. Just did 225 on bench for 3 reps with some left in the tank. Felt good to put up two plates again, might be the first time since I hurt my shoulder years ago.

That's outstanding! Especially given your shoulder history. I envy you bench-pressers.

[G8RBrave]

Leaf, I ate poorly all weekend, save tonight (Steak, salad and sweet potato). Going to get back to eating better tomorrow, though the "dirty bulk" this weekend may actually do me more good than harm.

[Dreamliner]

Leaf, I ate poorly all weekend, save tonight (Steak, salad and sweet potato). Going to get back to eating better tomorrow, though the "dirty bulk" this weekend may actually do me more good than harm.

So, you're going back to more harmful (clean) eating ? I don't get it.

*scatches head*

[LeafUF]

Leaf, I ate poorly all weekend, save tonight (Steak, salad and sweet potato). Going to get back to eating better tomorrow, though the "dirty bulk" this weekend may actually do me more good than harm.

Good to know I am not alone.

[G8RBrave]

So, you're going back to more harmful (clean) eating ? I don't get it.

*scatches head*

I got some serious heartburn from some of the greasy foods I ate. I have to eat fairly "clean" to cut that out. Its debilitating.

[Dreamliner]

Obviously it's well past 12 weeks but I thought I'd share goals that I've reached since the challenge has been issued:

Weighted Pistol Squat: still working on un-weighted pistol squat.

Handstand Pushups: can do reps now.

Bodysaw Pushups: this is a variation of the one-armed pushup.

Airborne Lunges: another variation of the one-legged squat, can do 10 reps.

Weighted Pullups: can do these wearing forty-pound weight vest.

Back-Bridge: some days are still better than others.

Lever Rows: like inverted rows but with feet in air.

Barbell Deadlift: have gotten 1.8 X bodyweight and am gradually working towards double.

Squat Jumps with Mountain Climbers 15, 14, 13 ... 1: under 5:00.

Bag Carry: 10 trips across backyard without dropping.

And mobility has improved overall. I can do certain movements I haven't done in years, if ever. Hamstrings are still stiff but have improved marginally.