Monday, January 30, 2012

Guess Who's Back

Today's Weigh-In: 216.4

I think it's time I came back to the blogging world. As I mentioned in my last post these past few months have been focused on improving my strength and power, and I've done a pretty good job of that. I hit a few of my goals (310# front squat, 255# clean), got closer to a couple (375# back squat a few weeks ago, still making good progress using Wendler 5-3-1), and have a few I still need to test (haven't snatched in a while). My deadlift hasn't really gone anywhere, but to be honest I haven't been training it very much. I can still do multiple muscle-ups, I'm more muscular, and my general levels of conditioning are solid. All-in-all a good few months of progress.

There's only one problem: I'm fatter than I would like to be. I'm not fat fat, still wearing 36s and medium/large shirts, but I'm feeling the need to drop some significant bodyfat and really get jacked. I was 225 at the beginning of January so I've already made some progress, but I find that I really need to get my thoughts and issues out into the world (i.e. this blog) to continue making progress and staying motivated. I'm also finding that some of my old demons (sugar, fast food, and general BS cravings) have come back to haunt me.

I've got a couple of goals on the horizon:
  • I have a bet with a buddy that I would rock a 6-pack by May 1st. 
  • I have a 30-day Paleo challenge coming up at the gym where I'll have an opportunity to get my bodyfat percentage tested before and after, and if I'm going to spend the money to do that I really want to make some significant progress in that time. 
  • I want to get back into doing the Crossfit group classes instead of doing all my workouts on my own. We're implementing our own programming at the gym now (instead of going off WODs) and we're doing Wendler 5-3-1 for strength along with short, intense conditioning workouts, and this fits perfectly with what I need. Also I just can't push myself as hard alone as I can when I hit it with others. And it's so much more fun, too. My goal is 5 days a week in the gym, 4 days doing the group class and one day for Olympic lifting.
I've updated the sidebar with my weight goals and dates. I also want to take the time to enumerate where I am strong and where I need work, and focus specifically on improving on the weaknesses.

  • I already shop and cook for myself every week and most evenings
  • I'm fairly consistent in terms of hitting the gym
  • I'm the strongest I've ever been right now, so my work capacity is pretty high.

  • Sugar cravings
  • Fast food cravings (something about salty, greasy, crispy things that drives me nuts)
  • Not as consistent in the gym as I would like to be (e.g. when my schedule gets weird I usually just skip the gym instead of going at a different time)
  • It's very easy for me to gain weight - looking at the time between October 2011 and now (4 months) I went from 201 to 225 and now back down to 216. And I wasn't trying to gain weight, that was just regular ad-libitum eating. I really will need to rein it in and focus on eating only my allotted calories. I had hoped I could get away from calorie counting but I guess I'm just not the kind of person for whom that works well.
I think once the Paleo challenge gets going that'll take care of the cravings for the most part (after the first week, of course) and doing the group classes will help me get more motivated to be fully consistent in the gym and give 100% effort. I just need to track what I put in my face hole better and it should be smooth sailing.

I think I'm gonna take some pics soon and put them up here for comparison and accountability. If I'm going to have any chance of hitting my goal of having at least some abs by May 1st I'm going to need to cut down to less than 200 pounds, 190-195 realistically. It's a stretch, for sure, but I'd rather do this thing quick rather than drag it out. First goal is sub-210 by March 1st. Let's do this!


Ripx180 said...

Glad to see your still at it man. Keep setting goals and get after it. I would like to see some b4 and after shots along with some stats like weight and BF% etc.

Dave said...

I am back as well and will be following your progress. Great start so far, keep it up :)