30 Day Challenge - Physical SMV Capstone

bsutansalt · 2015-11-03T17:55:30+00:00

Bsutansalt will take part in this challenge and promise to update my figures every day.

ChiefBigLeaf · 2015-11-03T18:19:36+00:00

ChiefBigLeaf will take part in this challenge and provide daily updates. I will not be counting my calories, instead I will provide a short summary of what I eat each day.

gardens4lyf · 2015-11-03T18:15:20+00:00

Cool. Already decided to ++ on sleep.

3rd Nov - Cals: 4245, Squats, Bench and Rows in the morning, then walked everywhere. Sleep was 9 hours (most in a long time)

4th Nov - Cals: 4666. Walking + 2 hours of snatch and clean work then 5x5 back squats and 2x5 front squats. Only 5 hours of sleep though.

5th Nov - Cals: 5k (oops, had a cheat meal). the cortisol was high today though, something about eating 2000 calories worth of wholemeal pasta, egg, and vegetables didn't sit right without adequate rest. Did 5x5 overhead press and 1x5 deadlifts followed by some hanging leg raises, dips and chins. aiming for 9-10 hours tonight.

6th Nov - Cals: 3946, muay thai class

7th Nov - Cals: 3179, oly sesh clean and jerk + 5x5 squats, BP, bent over rows

8th Nov - Cals: 3892, rest day

9th Nov - Cals: 3644, 5x5 squats, ohp, 1x5 deads

10th Nov - Cals: 3658, rest day

11th Nov - Cals: 4440, oly sesh snatch + 5x5 squats

12th Nov - Cals: 4378, 5x5 BP, bent over rows + plus ice cream fitness volume stuff

13th Nov - Cals: 4927, muay thai class

14th Nov - Cals: 3884, oly sesh clean and jerk + 5x5 squats, ohp, 1x5 deads

15th Nov - Cals: 3974, rest day

16th Nov - Cals: 4004, 5x5 squats (finally hit 100kg back squat), BP and bent over rows

17th Nov - Cals: 4222, rest day

18th Nov - Cals: 5015, oly sesh snatch + 5x5 squats + 1x5 deads

19th Nov - Cals: 4883, 5x5 OHP + plus ice cream fitness volume stuff

As you can see from my log i've switched to the ice cream fitness 5x5 program to get a bit more volume in. Hopefully this will help build muscle. The weights are going up which is good. I'm splitting up a full body routine across wednesday and thursday as time is a limited factor (gym closes at 10), but I'm going to attempt to combine this next week by using time wisely - I believe there is too much crossover between the muscles involved and it would be beneficial to have another total rest day in.

Last week gained 0.5kg a week so I was going to try and keep up that rate of gain. However between Sun 15th - Wed 18th the weight change was exactly 0kg at 77.7kg (both morning post poop) so I decided to up the calories again. Hoping closer to 5000 will keep me moving up.

Sleep has been up and down. Haven't found a way to properly record this yet but Mon + Tue i've been trying to make up for the sleep lost throughout the week. Don't get that much sleep on Wednesday's night as training is on a night time. Been trying to make an effort to go out and do stuff on a Friday night and training is 12 on Saturday so don't always get huge amount of sleep then either. Apart from that it is reasonable, though I do always still feel tired :/

Going to bed now! - 19/11/15

bsutansalt · 2015-11-03T18:49:13+00:00

I'll get in on this. It'll be nice to have someone to be accountable to.

November 3:

Calories: 1,485

Sleep: 9.5 hours (last night)

Today's exercise: walked 2.85 miles

RocketManV · 2015-11-04T00:00:26+00:00

RocketManV reporting in. Will post update when I'm home and off mobile.

November 3rd Sleep: 8 hours Nutrition: 2500 calories 100gf 225gc 175gp Activity: 3.5 mile bike commute/rest day November 4th Sleep: 8 hours Nutrition: 3000 calories 140gf 210gc 196gp Activity: bis/tris/delts/chest
November 5th Sleep: 8 hours Nutrition: 2500 calories 090gf 200gc 180gp Activity: core/woke up late, no cardio November 6th Sleep: 8 hours Nutrition: 2750 calories 100gf 230gc 221gp Activity: rock climbing 30-45 minutes November 7th Sleep: 9 hours Nutrition: 2000 calories 090gf 270gc 050gp Activity: biceps
November 8th Depression
November 9th Depression
November 10th Sleep: 7 hours Nutrition: 1900 calories 090gf 105gc 135gp Activity: bis/tris/delts/chest
November 11th Sleep: 9 hours Nutrition: 1900 calories 070gf 140gc 140gp Activity: None
November 12th Sleep: 7 hours Nutrition: 1900 calories 090gf 090gc 170gp Activity: None
November 13th Depression
November 14th Depression
November 15th Depression
November 16th Sleep: 08 hours Nutrition: 2600 calories 105gf 200gc 200gp Activity: 13.5 miles on the bike
November 17th Sleep: 08 hours Nutrition: 2800 calories 105gf 300gc 175gp Activity: 6 miles on the bike
November 18th Sleep: 08 hours Nutrition: 2400 calories 095gf 240gc 140gp Activity: 6.5 miles on the bike
November 19th Sleep: 08 hours Nutrition: 2500 calories 095gf 195gc 210gp Activity: 3 miles on bike
November 20th Sleep: 10 hours Nutrition: 2100 calories 070gf 205gc 170gp Activity: 9 miles on the bike
November 21st Sleep: 09 hours Nutrition: 2500 calories 140gf 140gc 170gp Activity: None
November 22nd Sleep: 09 hours Nutrition: 1000 calories 055gf 085gc 070gp Activity: 14 miles on the bike

Stonish · 2015-11-04T14:58:07+00:00

Alright I'm in on this and I will update this each day for the rest of the month. Hold me accountable if I fuck around and I'll do the same for you.

I have been tracking calories each day using the MyFitnessPal app and have been logging my supplements/sleep/lifts/mood/notable events etc each day in a journal. Both good habits and lets me go back and objectively evaluate both my progress in the gym, how I'm feeling, sleeping and whatever other things are going on my life.

Daily target is 3000 calories. I have been lifting for a few years now so I have a solid gym routine already. Sleep is probably the most difficult part of this for me (insomnia, it's nearly 4am as I type this..)

Nov 1 3098 cals, legs, high volume leg press + accessory work, could barely walk afterwards (srs)
4.5 hrs sleep
Nov 2 3014 cals, rest day (very tired)
9 hours sleep
Nov 3 2370 cals, rest day (still incredibly tired)
8 hours broken sleep (had company..)
Nov 4 2680 cals, chest (flat bench)
4 hours sleep
Nov 5 3037 cals, shoulders
4 hours sleep
Nov 6 2713 cals, back, 190kg/425lb DL (PR)
13 hours sleep
Nov 7 2989 cals, rest day
6 hours sleep + 2 hour nap in the afternoon
Nov 8 3299 cals, legs (squats)
3 hours sleep (I'll rest when I'm dead)
Nov 9 3319 cals, rest day
8 hours sleep (confirmed KIA status now)
Nov 10 2547 cals, rest day
4 hours sleep
Nov 11 2580 cals, chest (102.5kg flat bench = new PR)
9 hours sleep + 2 hrs nap
Nov 12 2409 cals, shoulders
2 hours sleep + 1 hr nap
Nov 13 1973 cals, rest
8 hours sleep + 2 hour nap
Nov 14 2606 cals, chest (105kg flat bench) (new PR)
9 hours sleep
Nov 15 2558 cals, legs
12 hours sleep
Nov 16 1727 cals, rest (sick)
20 hours sleep (broken sleep, but still.. wow)
Nov 17 2245 cals, chest (still a little sick so just a light workout)
2 hours sleep
Nov 18 2097 cals, rest (exhausted)
13 hours sleep (thanks phenibut)
Nov 19 3307 cals, back (180kg/405lb DL)
1 hour sleep (not a typo unfortunately)
Nov 20 1982 cals, back (200kg/440lb DL) (new PR)

This came as a huge surprise, after getting virtually no sleep last night as well as having done deadlifts just the night before and eating well under my goal calories I was able to finally pull a 200kg/440lb DL (4.5 plate) after months of trying. Was seriously considering not going to the gym today but manned up took an extra scoop of preworkout and went anyway. This seems to happen from time to time, a weird phenomenon that sometimes when I least feel like going to the gym it ends up being some of the best gym sessions; today was one of those days. Nothing beats the feeling you get from setting a goal and achieving it. I'm exhausted now but feel amazing. Next goal is a 5 plate DL by New Year.

6 hours sleep
Nov 21 2788 cals, rest
10 hours sleep
Nov 22 2920 cals, legs
2 hours sleep
Nov 23 1692 cals, rest
8 hours sleep
Nov 24 2856 cals, chest
5 hours sleep
Nov 25 2470 cals, rest
9 hours sleep
Nov 26 3276 cals, shoulders
3 hours sleep
Nov 27 3100 cals, chest
13 hours sleep
Nov 28 2919 cals, rest
3.5 hours sleep
Nov 29 3432 cals, rest
7 hours sleep
Nov 30 1596 cals, rest (test flu, no appetite)
12 hours broken sleep

Challenge completed

Achieved 2 flat bench PRs increasing my 1RM from 100kg (225) to 105kg (231). Those little 1.25kg (2.5) weights seem to be helping quite a lot.
Increased my raw conventional DL from 180kg (395) to 200kg (440).
Noticed I am getting test flu symptoms regularly each monday and tuesday (2,3,9,10,16,17,23,30) after my sunday "TRT" dose, started mega dosing vitamin C to try and deal with this but it's annoying losing 9 days this month of lifting and feeling completely wrecked on these days.

TheRedPilates · 2015-11-03T20:12:07+00:00

TheRedPilates will take part in this challenge and provide daily updates. I will provide a short summary of what I eat each day until I learn to count my calories.

Transmigratory · 2015-11-03T19:12:44+00:00

Do we go by our daily or weekly calories and macros?

On that is there a practical way to calculate them, or just go by your discretion?

chootey · 2015-11-16T20:38:55+00:00

Chootey will take part.

Dude1873 · 2015-11-03T20:01:34+00:00

I'll take part of this.

Sleep 8 hours.

Calories: will consume 1900.

Excercise: rest day walk 30 minutes.

PissedPajamas · 2015-11-03T21:01:09+00:00

7 hours of sleep

2200 calories, cutting to 10% bf for a PH cycle in Dec

Active rest day, rockclimbing for an hour or two

sheiko deadlift and bench tomorrow

redeagle1994 · Tue Nov 3 21:01:35 2015 UTC

Redeagle1994 will take part in this challenge and update the figures every day.

bsutansalt · 2015-11-03T21:43:53+00:00

WhetherWizard will take part in this challenge, and will update his figures every day.

Poldonis · 2015-11-03T22:36:03+00:00

7 hours of sleep Should be around 1900 cals Started my 8 week cut on 11/1 Heading out now for chest day 2x25 minute walks

naMlliPdeR · 2015-11-03T22:41:34+00:00

November 2nd:

SLEEP: 9 hours

Calories: About 3k

5 sets of squats (5rm)

5 sets of bench (5rm)

5 sets of pendlay rows (5rm)

2 sets of back extensions (15 reps, 110 pounds added)

4 sets of pallof presses (8 reps, 5 second pauses)

bp-74 · 2015-11-16T20:39:44+00:00

Let's do this, Bp-74 gladly accepts this challenge. I will report back daily.

primalfeelz · 2015-11-03T23:19:08+00:00

Starting out after being stagnant for 2 years. So my focus for this month is sticking to some kind of exercise everyday. I won't be counting my calories, but I am eating healthy.

Bartmajster · 2015-11-04T00:08:09+00:00

Bartmajster's in. November 3rd, 3000 kcal, 8 hours of sleep

Roaas · 2015-11-04T00:57:34+00:00

I am in

dittoClay · Wed Nov 4 1:29:58 2015 UTC

dittoClay will take part in this challenge and update his figures every day.

Yesterday: 2500 calories, 7 hours of sleep, great arms and shoulders workout

RocketManV · 2015-11-04T01:59:17+00:00

Metalaggeddon will partake on this challenge. Cut cycle started recently. 201 even.

Sunday the 1st: 1750cal, rest day, still did 30 minute run for meditation.note, clean food
Monday the 2nd: 2234 cal, shoulders and back, chest. Swing class 90 mins active. note clean food
Tuesday the 3rd: 2449cal, arms and core, 30 minute run. Did extra back, didn't feel right from yesterday . note, clean food
Wednesday the 4th: 2867 cal, rest day. 1hr run. note dirty food, Jimmy Johns Italian sub plus 2 shots jwb) smoked 1/2 a cigarette. will edit if it changes.
Thursday the 5th, 2256cal, shoulders, back chest, waltz and swing 2hrs, 30 minute run, feel like I'm starving. clean food didn't smoke and no caffeine.
Friday the 6th, 2100cal, legs and core,arms. note, clean food. Ran for 30 mins. No time for anything else.
Saturday the 7th, 2600cal, core, and big 3, ran for 30 minutes. clean food
Sunday the 8th, 1689 cal, stayed in for rest day. clean food, lots of protein.
Monday the 9th, 2386 cal, full body calisthenics, "mixing it up don't want to get bored" swing class for 90 mins active. note, clean food

Thread saved marker

Enlileon · 2015-11-16T20:40:21+00:00

1st Nov - boxing 1hr, walking 1 hr

2nd Nov - weights (A modified Greyskull program)

4th Nov - boxing - 1.5hrs

6th Nov - weights

8th Nov - Walking 1 hour

9th Nov - weights + 45 min boxing

13th Nov - boxing 1hr, light weights

15th Nov - Weights + boxing 30 min, walking 1 hour

22nd Nov - Boxing 1.5 hours including 20 min pad work, walking 1 hour

25th Nov - Weights + boxing 1 hour

26th Nov (Wrecked!) walking 30 min

27th Nov - 1hr 20min of boxing including 15 min pad work.

29th Nov - 1hr boxing, 45min walking.

30th Nov - 1hr boxing, weights, 20 min jog, 20 min walk

aditas · 2015-11-04T02:13:21+00:00

from MFP:

 Day 3 - Sleep:7.8 Cals:2235 Simplefit MAXrounds:25 4 - Sleep:7 Cals:0 Workout:none 5 - Sleep:6.5 Cals:1370 Workout:none 6 - Sleep:6 Cals:0 Workout:48pushups 8chinups* 7 - Sleep:5 Cals:5200 Workout:Simplefit 5rounds for ime 8 - Sleep:6.5 Cals:1400 Workout:24pushups

laere · 2015-11-04T03:03:07+00:00

laere takes part in this challenge!

-rubashov · 2015-11-04T03:26:38+00:00

u/-rubashov will take part in this challenge starting 5/11/15.

HUGEPLAYS · 2015-11-04T04:10:34+00:00

HUGEPLAYS will be taking part in this

Nov 3rd: 7.5 hours of sleep, 2600 Calories (deficit), moderate walking recovery for tomorrow's Pull workout

Thundacock · 2015-11-04T04:59:06+00:00

Thundacock will take part in this challenge and promis to update my figures every day

SarsaparillaCorona · 2015-11-04T05:19:56+00:00

SarsaparillaCorona will take part in this challenge.

BoogersAreTasty · 2015-11-04T05:49:53+00:00

As usual, I'm in!

Sleep, Calories, Activity

Day 1: 6 hours, 2990 calories, Legs and Core

Day 2: 8.083 hours, 2377 calories, Push-ups

Day 3: 7 hours, 2770 calories, Day off Exercise

Day 4: 6.5 hours, 2751 calories, 5k power walk

Day 5: 8 hours, 2720 calories, 1 hour spinning class and 2 x 25 push-ups

Day 6: 7.5 hours, 3960 calories, Day Off Exercise

Day 7: 7 hours, 3160 calories, push ups 3 x max, military press 3 x 8, tricep push downs 3 x12, 20 minutes spinning

Day 8: 9.5 hours, 3060 calories, 5k power walk

Day 9: 8 hours, 2220 calories, push ups 3 x 30

Day 10: 7.5 hours, 2530 calories, Back Rows 3 x 12, Bicep Curls 3 x 12, Shrugs 3 x 12

Day 11: 6.5 hours, 2470 calories, Day Off Exercise

Day 12: 7 hours, 1810 calories, 3 x 30 second tip toe wall sits, 3 x 12 desk squats, 3 x 50 toes raises

Day 13: 6 hours, 2950 calories, 5k power walk fat burn

Day 14: 7 hours, 4635 calories, Day off Exercise

Day 15: 6 hours, 3415 calories, 5k power walk fat burn

Day 16: 8.5 hours, 3375 calories, Day off Exercise

Day 17: 6.5 hours, 3080 calories, Push ups 2 x 25

Day 18: 6 hours, 3220 calories, 3 x 30 second Tip-Toe Wall Sits

Day 19: 7.5 hours, 2460 calories, Day off Exercise

Day 20: 7.5 hours, 3512 calories, Push ups 3 x max

Day 21: 8 hours, 3000, Hanging Leg Raises 3 x max

Day 22: 5 hours, 3200 calories, Spinning 45 minutes of fat burn

Day 23: 7.5 hours, 2465 calories, Spinning 20 minutes of fat burn

Day 24: 7.33 hours, 2390 calories, 40 minute power walk

Day 25: 8.25 hours, 2280 calories, 40 minute power walk

Day 26: 7 hours, 1 Billion calories, Shrugs 3 x max, Curls 3 x max

Day 27: 8 hours, 3480 calories, 45 minutes of fat burn spinning, Push Ups 3 x max

Day 28: 8.75 hours, 3360 calories, 20 minutes of fat burn spinning

Day 29: 6.25 hours, 2760, 30 minutes of fat burn power walk

Day 30: 8 hours, 2456 calories, Day off from Exercise.

Here are my averages for the month:

Sleep: 7.2721 hours per night (7 hours, 16 minutes and 19.56 seconds). I felt pretty good about my sleep this month.

Calories: 2,977.77 calories per day (I need to get that down to closer to 2,500)

Exercise: I exercised 23 days and took 7 days off. (I need to increase the intensity and style of my workouts).

RPDraq · 2015-11-04T06:04:01+00:00

Alright, I'm in. 6hrs 41 minutes of sleep. 2,225 calories consumed. I take breaks 10 and 3 for 10 minute sunshine break. I lift 3 days a week, m-w-f. lift 3-4 lifts 2 sets 5 reps. rest days I walk 45-60 minutes. Macros are the only thing I care about.

verwerfenalles · 2015-11-04T06:14:40+00:00

Verwerfenalles will take part in this challenge! To start off: Day 1 - Nov 3

-6.5 hrs

-1855 calories consumed

-Chest and Triceps

Mindslicer2020 · 2015-11-04T06:21:52+00:00

Mindslicer2020 will take part in this challenge and provide daily updates.

Schrodingersdawg · 2015-11-04T07:23:15+00:00

Schrodingersdawg will take part in this challenge and I promise to update my figures every day.

[deleted] · 2015-11-04T08:46:52+00:00

MSCHVSVCTRY will take part in this challenge.

I'm behind but as of Nov 3*: 1) 8 Hours 2) 5,000 Calories 3) 30 Min Walk *Guesstimates

Bigchief96 · 2015-11-04T08:51:15+00:00

I'm in

[deleted] · 2015-11-04T09:37:31+00:00

[permanently deleted]

Dudecalledzig · 2015-11-04T09:35:16+00:00

Need some accountability.

1st Nov sleep 6 hours, calories 1900, 50 min walk + chest day - Incl. DB press, Incl. Suicide press, CG DB press, cable flys ss with dips, 4 sets each.

2nd Nov sleep 6.5 hours, calories 1900, 1 hr walk + quads day. High bar squats, 3 pulse lunges, leg press, leg extensions, 4 sets each.

3rd Nov sleep 7 hours, calories 700 + 2x burgers approx 900 cal ea. 50 min walk + shoulders - OHP, OHP wide grip, DB press, standing flys, rear felt flys, 4 sets each

4th Nov sleep 7 hours, 1900 calories, 30 min bike (to work) 7.5 km run, back day, weighted pull ups, BOR, one arm row, 45 degree machine rows. 4 sets each

Trail_of_Jeers · 2015-11-04T10:18:31+00:00

7.5 hours of sleep, 2750 calories consumed (Not Low Carb, sadly, about 120 grams of carbs and another 40 of dietary fiber.)

Leg day: Squats, Leg Curls, Leg Extention, Leg and Calve presses, and Obliques because I didn't have a different place to put them in my workout. 25 minutes HIIT.

Yesterday: 8.5 hours of sleep, 2400 calories, Decline Knuckle Pushups, Incline Knuckle Pushups, Regular Knuckle Pushups, Bench Press, Wrist and Finger Curls, Wrist Extension, Lat Pulldown, Seated Row, 15 minutes HIIT.

Despite coming in under my BMR, I feel like I am eating way too damned much compared to y'all. According to the chart, I ought be at 2970 a day. My daily work is already light (I stand, walk, and move bars of metal.) and then I work out hard enough to fail at complete sentences 4 times a week and almost as hard twice more.

bsutansalt · 2015-11-04T13:22:37+00:00

November 3rd-

Sleep: 10 hours (probably an hour too long)

Calories: 3500

Exercise: Deadlifts, running, swimming

Killerphonebill · 2015-11-04T13:28:38+00:00

Killerphonebill will participate in this challenge. I will update starting tonight on calories ingested, physical activity and 3 activities (ie chores/ studying or working on side business).

TheRedRain · 2015-11-04T14:22:30+00:00

TRR will take part in this challenge.

04th November 10 Hours Sleep

Physical Activity was a 5km walk.

bsutansalt · 2015-11-04T14:23:38+00:00

I'm interested in this subreddit, so yeah I'll take part in this. Do I just make a new reply to my own comment for each log, or would I edit this comment each time? I already track my workouts and diet, I don't track sleep by hours but here we go.

recon_johnny · 2015-11-04T14:54:16+00:00

Recon_Johnny will take part:

Lifting limited due to rotator cuff tear. Legs, one-sided, cardio will be emphasis

Bmaze2x · 2015-11-04T15:00:32+00:00

BMaze will take part.

[deleted] · Wed Nov 4 15:21:18 2015 UTC

[permanently deleted]

[deleted] · Wed Nov 4 15:28:07 2015 UTC

[permanently deleted]

RememberingAlpha · 2015-11-04T15:41:25+00:00

November 3rd:

8 hours sleep, 2300 calories, Sprinted a mile, did intense abs, jogged a mile.

Chevrolet1993 · 2015-11-04T16:22:33+00:00

Chevrolet1993 will take part.
November 3, I ate 2256 calories and did a 5x5 program at the gym adding in 5 extra sets of bench. Also slept 6 hours.

ChinmayT2 · 2015-11-04T16:33:58+00:00

ChinmayT2 will take part in challenge. (Starting a bit late so info of of first 3 days together)

1st:- 6 hours sleep,1270 calories,Did cardio for 15 mins and a few simple exercise.

2nd:- 7 hours sleep,1572 calories, 15 mins cardi and simple exercise.

3rd:- 7 hours sleep, 1728 calories, 15 mins cardio and simple exercise.

Edit:- Challenge complete : D

bsutansalt · 2015-11-04T16:35:23+00:00

Whoa, I'm late to the party, but I think I can catch up.

Sunday, November 1:

8 hours sleep
1860 calories
chest/triceps day + 30 minute walk

Monday, November 2:

5 hours sleep (World Series clincher)
1540 calories
60 minute walk

Tuesday, November 3:

8 hours sleep
1948 calories
dead/back/bi day + 30 minute walk

Wednesday, November 4:

7 hours sleep
1840 calories
abs/shoulder day + 30 minute walk

Thursday, November 5

6 hours sleep
xxxx calories
60 minute walk

Friday, November 6

8 hours sleep
1530 calories
60 minute walk

Saturday, November 7

7.5 hours sleep
2992 calories
full body workout

Sunday, November 8

8 hours sleep
1530 calories
60 minute walk

Monday, November 9

6 hours sleep
2500 calories
60 minute walk

Tuesday, November 10

? hours sleep
2976 calories
full body workout

Wednesday, November 11

? hours sleep
1100 calories
60 minute walk

Thursday, November 12

? hours sleep
2085 calories
deadlift/back workout, 30 minute walk

Friday, November 13

7.25 hours sleep
1350 calories
60 minute walk

Saturday, November 14

8 hours sleep
4200 calories
leg workout, 30 minute walk

Sunday, November 15

6 hours sleep
1945 calories
chest workout, 30 minute walk

Monday, November 16

7.5 hours sleep
1570 calories
60 minute walk

Tuesday, November 17

8 hours sleep
3168 calories
deadlift/back workout, 30 minute walk

Wednesday, November 18

8.5 hours sleep
1782 calories
chest/abs workout, 60 minute walk

Thursday, November 19

6.25 hours sleep
xxxx calories
90 minute walk

Silenuslaughed · 2015-11-04T17:31:57+00:00

Silenuslaughed will take part in this challenge and I will update my figures at least 3X a week.

Current Stats

Age: 27 Height: 5'11.999999999" (182.879746 cm)^{Suzerain_Of_Manlets} Weight: 215lbs (97.5 kg) Body fat %: ~17%

Goals by December 4th

Weight: 210lbs (95.25 kg) Body fat %: ~15%

Daily Calories / Macros

Calories (will adjust as I lose weight): ~1941 (an average -- some days might be more or less, but will balance out over the week). Macros: 170g protein / 97g carbs (~38g fiber) / 97g fat

This is my third cut. Based on my results on previous cuts, I intend to structure my resistance training around strength (typically pyramid training starting at 6 reps down to 2, sometimes a heavy single). Lots of compounds. This helps me maintain strength throughout my cut. I am not so much concerned with pure aesthetics as I am with function. As long as I look decent in clothes I do well in business, and as long as I have abs and a lean back my wife never knows the difference. I have lost my abs as I went overboard on my current bulk, which I am now fixing.

Papa-Andi · 2015-11-04T18:31:12+00:00

Papa-Andi will participate and post data daily. Today I woke up after 8,5 hours of sleep (jizzy dream included). I squatted, deadlifted and pressed at the gym, amounting to 45 min workout. I walked in the forest for 45 min. Did a 30 min walk in the evening.

As for the eats, i ate 3 eggs with parsnip puree and saurkraut for breakfast, a smoothie (4 yolks, blueberries, persimon and coconut milk) for lunch and three eggs with leftover puree and turnip + rye bread, goat cheese, a banana and mango cubes for dinner. Oh, and also a little of rice porridge. Woah I'm stuffed but a man has got to eat for them gains.

bsutansalt · 2015-11-04T21:24:50+00:00

bbidabbong will take part in this challenge and provide daily updates. I will provide a short summary of what I eat each day and list of exercises I did during training.

I'm active every day due to challenging human resource management and supervising on construction sites. 7-8 kilometers of walking and lot of climbing on stairs and ladders (daily) during all weather conditions.

CognitiveVortex · 2015-11-16T20:43:25+00:00

While my physical SMV is probably my strongest area I think you should never stop striving to improve and stay fit. I will take part, and it goes hand in hand with my NoNothingNovember challenge.

Yesterday: Hours of sleep - 5, Calories - 2500, Activity - Hit the gym for at least an hour, arms and shoulders, also worked for 7 hours(Have a highly active job)

LetsUseLogic · 2015-11-04T22:47:47+00:00

I'm in.

11/4 7 hrs sleep last night Breakfast: 2 boiled eggs, banana, black coffee. Lunch: Pastrami sandwich, apple. Dinner: Slow cooker chicken, salad Workout: 30 minutes on the rowing simulator.

Wadzilla2000 · 2015-11-05T01:24:38+00:00

1400 cals

7 hours of sleep

Biked to and from work(40 mins each)

Going for a half hour swim tonight.

I don't have a scale to weigh the chicken I'm eating but my guesses must be off. I'm eating when I'm hungry and I'm full after I eat. Any tips on how to load up more cals without eating carbs?

RedPillCosby · 2015-11-05T01:25:22+00:00

RedPillCosby will take part in this challenge. No calories, but I will post the rest. I promise to update my figures here.

JTPish · 2015-11-05T01:49:57+00:00

JTPish reporting in. I am coming into this late, but I will take part in this as well. I need accountability, as I've gained weight over the past few months starting a new, stressful, time consuming job.

6 hours sleep, hour commute to work. work for 13 hours. hour commute back home. Calories consumed: 2920 Activity: Calisthenics to exhaustion: 4 chin ups, 30 situps, 20 pushups Current debilities: walking pneumonia infection (clearing)

jeffersonius_ · 2015-11-05T02:05:02+00:00

I am starting late. Last night I had 7 hours of sleep. Did a 5x5 routine of squats, rows, and deadlifts. Did not count my calories today but will start tomorrow.

Profdiddy · 2015-11-16T20:43:58+00:00

U/profdiddy will try to update.

Chest day. Inclined bench 5x5 at 200, supersets squat 250 row 60. Low row 140 3x10. Triceps Pull down 3x65. Bench 5x5 at180. Chest press 5x5 at 190. Shrugs 3x10 at 150. Triceps barbell 3x10 at 90.
Triceps chest day. Bench press 5x5 at 180-200. Triceps barbell curls 3x10 at 80. Triceps Pull down 3x10 at 65. Squat superset 5x5 at 250. Last set 300. Overhead pull down 3x10 at 120. Low row 120 3x10. Forearm curls 3x10 at 40. 3x10 at 110 modified lung squat. 3x10 55 pound chest press. 3x10 145 lb butterfly.
Biceps/Leg day. 3x10 Forearm curls. 5x5 squat 250. 3x10 270 calf raise. 3x10 30 lb isolated curls. 3x10 125 lb machine curl. 3x10 30 lb overhead complex movement press. 3x10 65 pound machine barbell curl. 3x10 150 lb shoulder shrug. 5x5 200 lb deadlift (weak back advise). 3x10 170lb hip abduction adduction machines.

Rinse and repeat.

In between days some of the same with 15 mins running. Mix in ohp, low rows, small muscle group exercises.

Calories? Bulking so idgaf.

RedPillStanley · 2015-11-05T13:05:06+00:00

RedPillStanley will participate in this challenge.

TheDude069 · 2015-11-05T13:08:15+00:00

Found this today i want to start.

Last night 11/4 Sleep: 6hrs Calories as of 8AM 11/5 500cal Plans: Spontaneous Concert that i bought tix to last night for today. Morning stretches, basic warm up to keep loose.

Needed: find a good meal plan with correct cal intake, get into routine to work out( this is my hardest) need to find health ins too (self employed sucks) also start walking the dogs every morning.

emergingred · 2015-11-05T13:09:56+00:00

emergingred, in his quest to emerge an actualized man, will take part in this challenge as well!

DonBravera · 2015-11-05T13:52:48+00:00

His name is DonBravera... His name... is DonBravera

Personal Goals: Gain 4 Lbs (from 138)

Day 1: 2300 Calories, 8 hours rest, chest and back

Day 2: 2500 Calories, 5 hours rest, rest day

Day 3: 1500 Calories (not including beer), 11 hours rest, weekend rest day

Day 4: 1600 Calories (more beer :/), found my cat dead, 6 hours rest, weekend rest day

New goal: stay active every day

Day 5-12: Lost tablet, failed to keep track, 14 hours rest(day 12)

Dont do drugs guys, it completely threw me off balance, and sent me on a downwards spiral, currently recovering lost ground

Day 13: 2000 Calories, Gym day, 7 hours rest

Day 14: 2500 Calories, rest day(started doing yoga), 7 hours rest

Happy friday!!! Cant wait to hit the gym!!

Day 15: 3000 Calories, squat/overhead press/bench, 9 hours rest

Day 16: 2000 calories

Day 20(turkey day?): at least 4000 calories

Day 21-24: 2500+ calories

Day 25: 2000 calories

Day 26: 2300 calories, Squats(I think I perfected my form)/ overhead presses/bench

Day 27: 1900 calories, rest

Day 28: 2400 calories, Squats/barbell rows/deadlifts(switching rows and overheads next week)

A bit behind everyone started late

Goal completed: Weight is always above 143 :D

Started doing deadlifts/overhead presses and barbell presses

Thanks TRP everyday I'm becoming a better person

Hail Satan

mike_m_ekim · 2015-11-05T15:20:16+00:00

mike_m_ekim will take part in this challenge but I'm not going to promise shit. Edit: I don't count calories.

Trail_of_Jeers · 2015-11-06T05:53:41+00:00

Yesterday, 2956 cal, same workout as monday, 8 hours sleep.

Today, 2750 cal, leg day workout, 7 hours sleep.

supersport69 · 2015-11-07T20:54:14+00:00

What happened to the #nonthingnovember challenge for this month?

B0KAM · 2015-11-07T21:02:29+00:00

Taking part in #NoNothingNovember as posted earlier by /u/redpillschool

Doing insanity everyday

Giving up: Validation seeking, Time wasting & Procrastination, and Sacrificial agreeableness

BaraTru · 2015-11-10T06:44:07+00:00

BaraTru is in the challenge, a little late to the reddit challenge but I've been keeping records of every day on myfitnesspal

egoisenemy · 2015-11-10T07:59:18+00:00

just saw this today; slept 7.5 hours, ate 2008 calories (though i suspect more), did 50 pushups and 3 minutes of planks

bsutansalt · 2015-11-11T16:44:20+00:00

Late to the party: My diet is Keto. Macros are Protein 150g, Fat ? fills my deficit, Carbs 25g

Everyday since November 4th been to the gym twice: Always 45 min sessions each:

11/11: Gym 6am-6:45 Back Day, slept 9:45 - 540am, Calories: TBC

Reiddsan · 2015-11-14T02:07:25+00:00

what's the policy on guys starting late? i want to join in. i also don't have a gym membership and was wondering if anyone had any tips or good workouts for those working out at home (buying a gym membership isn't an option with my budget for the moment)

[deleted] · 2015-11-16T20:45:00+00:00

[permanently deleted]

Rougepellet · 2015-11-20T07:22:00+00:00

Cutting after gaining ten pounds in a month, lost 10 pounds in a month using Intermittent Fasting. Not sleeping enough because I don't use my time efficiently. Deadlift currently at 365 lbs for 5 reps. Leg press and 900lbs for 3 reps

glottony · 2015-11-22T09:51:01+00:00

I try

All bw 50 squats

50 pumping

30s hollow body

20s leg raise

30 crunches

20 front, side, turning kicks on bed

Ashwang · 2015-11-03T18:24:04+00:00

Let's get in on this!

3 Nov: 7.5 hr, ~1800 cal, resting as injured finger but 40 min cycle (commute)

StoicBeard · 2015-11-03T18:42:30+00:00

Stoicbeard will take part in this challenge: November 3rd,

Sleep: 5 Hours(too much work) Cals: 4k, Lower body powerday.

Alanranks7 · 2015-11-04T04:34:25+00:00

Nov 3

2100 cals consumed 30 min workout because of shitty cold and school work.

Alanranks7 · 2015-11-17T03:57:38+00:00

Been awhile but I'll give an update

Nov 6th 7hrs sleep 2100 calories consumed , Nov 7th 6.5hrs sleep 1950 calories consumed , Nov 8th 8 hrs sleep 2000 calories consumed , Nov 9th 6.5 hrs sleep 2200 calories consumed , Nov 10th 8 hrs sleep 1800 calories consumed , Nov 11th 9 hrs sleep 2100 calories consumed , Nov 12th 6 hrs sleep 1800 calories consumed , Nov 13th 4hrs sleep 2200 calories consumed , Nov 14th 9 hrs sleep 1900 calories consumed , Nov 15th 8.5 hrs sleep 1750 calories consumed , Nov 16th 5.5 hrs sleep 2000 calories consumed

So far, during these days I had noticed a trend that appeared, with less sleep I took in more calories and more fluid. On weekends I consumed less overall.

Anyway my workout regimen was roughly:

15 min-ish mile and a half run 15 min of endurance exercises (pull ups, push ups, sit ups) 30 min of weight training I have increased my bench weight by 5lbs btw over this period of time

On weekends I would double my endurance and weight training times and include a series of 100 m sprints

My diet wasn't the best but it was better than my old diet. Only half of my calories now come from carbs, vegetable and meat consumption rose though. The only thing my diet lacks a lot of is fruit because I really only eat an orange or pear each day. I have been drinking close to a gallon of water and fresh brewed tea daily.

A final point I have seen my acne decrease to about half of what it was so that's good. I need to stop stressing about school stuff though because it leads to less sleep and more calories consumed.

Total weight Nov 1st :204.5 lbs , Total weight today: 200 lbs

30 Day Challenge - Physical SMV Capstone

For the remainder of November report your hours of sleep, calories consumed, and what you're doing to stay active each and every day.

Comments

Title	30 Day Challenge - Physical SMV Capstone
Author	bsutansalt
Upvotes	67
Comments	456
Date	November 3, 2015 5:49 PM UTC (10 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/3rdo4c/30_day_challenge_physical_smv_capstone/
Archive Link	https://theredarchive.com/r/TheRedPill/30-day-challenge-physical-smv-capstone.37814 https://theredarchive.com/post/37814