Body-for-Life Challenge 1 Recap

So, Day 85 for my first Body for Life Challenge was May 2...  Since it's September 5, I thought it was a great time to provide an update on how my first challenge went.  Here is what I wrote in my challenge entry kit back in May:

I had been working out and eating rather healthy for a few years now, but I had reached a plateau.  When I got the email announcing the 2011 Body-for-Life challenge, I saw this as a way to take my workouts to the next level.  Also, the Misses had been concerned about her weight and appearance.  I saw this as a way to challenge her to eat a well balanced diet and amp up her workout intensity. 

I am most proud that the Misses and I did not miss one workout during the challenge.  While we did some schedule re-arranging when we missed a workout, we always made it up that week.  With only two weeks to go in the challenge, I started getting headaches during weightlifting.  Instead of quitting the challenge, I went to the doctor.  He helped me with a combination of medicine and strategies to help manage the headaches.  I took my ibuprofen, got back in the weight room, lowered the weight I lifted, and focused on my form.  I was able to stay on track and complete the challenge. 

The nutrition aspect of the challenge was the most difficult for me.  While I was good at sticking to a BFL meal plan Monday through Thursday, the weekends were a different story.  The Misses and I had created a lifestyle where our fun activities revolved around food and drink.  As we adapted to our new diet, we were forced to find new pastimes.  We took this opportunity to play game with our kids, do yard work, and overall get more active.  We weren’t perfect, there were visits from grandparents and holidays that derailed some weekends, but this is an area I know I can improve.  The successful weekends gave me the experience of how much better I feel the morning after staying true to Body-for-Life really motivate me to stick to it. 

Overall, even though I did not reach all my goals, I feel the challenge was a great success.  I lost 2.5” off my waist, and I learned that I can push my exercise beyond the limits I placed on myself.  I know the strategies I learned during Body-for-Life will create a solid foundation for future successes.  Furthermore, I’ve got the Misses on board with this new lifestyle, and we both can keep each other on the right path. 

Four months later, I can report moderate success with keeping with the Body-for-Life plan after the challenge. The summer brought a lot of events that ended up being gorge fests.  I went to Holland, Texas, and the Wisconsin Dells.  I wouldn't trade those experiences for anything, but from Challenge 1 (C1) I know I have the potential to do much better in eating and exercising.

That's why tomorrow, the Misses and I will start Body-for-Life Challenge 2 (C2).  This time, I'm sure we'll be able to meet our goals!

Body for Life Challenge Four Week Update

Monday was Day 29 of 85, which meant that is was time for my four week check.  I retook pictures and measurements.  The results were decidedly mixed.

First, the good news.  I dropped four pounds and I now weight 168 pounds.  I also lost an inch and a quarter off my waist.  After four weeks, this is a promising indicator of hitting my goal of a 30" waist.  Also, my pants are fitting a bit looser.  This is a real confidence builder, and makes me feel better at work.

The disappointing thing was my body fat results.  I only lost 0.4% of body fat, which is far from my goal of losing 6.5% body fat during the challenge.  I'll keep at it, and hopefully this accelerates over the next eight weeks.  I also have not made a lot of progress on the bench press.  I'm still only benching 155 six times on a good day, and usually I can only hit 155 four times.  I'm thinking that this is because doing pyramids is taxing my muscles before I get to the 155 rep, but I'm a long way from my goal of 185 six times.

I think the hard part of the challenge is still in front of me.  In the beginning, it was new and exciting.  Now I've kind of gotten into the groove, but the results are coming slower, and the end is not in sight.  I think these next four weeks will be the hardest of the challenge.

What's my goal here?

First of all, I should probably lay out my goals.  I have three goals for this challenge:

• Decrease to 14% body fat from 20.5% today
• Drop to a 30" waist, from 33" today
• Bench 185 six times.  Currently, on a good day, I can bench 155 six times

Why these goals?  

For Body Fat, I'm not sure there is any good rationale for why 14%.  According to Livestrong, 19% to 22.2% is "normal" for my age group.  Clearly, I need to be better than normal or what's the point in all this. I've heard anecdotally that you need 12% body fat to get ab definition, but I don't know if that's manageable in these 12 weeks.  One of the main stories in the Champions Body for Life book that will be my guide is BFL Champion Mark Unger.  As a skinny fat man like me, I can relate to Mark.  Therefore, I figure if he can lose 12% body fat during his challenge, I should be able to do a little better than half that in mine.  Hence, 14%.

The waist goal is pure vanity.  For some reason, I've always held a 32" waist to be the waist of a thin man.  I have a 33" waist now, so 32" wouldn't be that much of a challenge.  Plus, I really like Banana Republic pants, and I think they cut them small.  If I have a 30" waist, I'll probably fit in their 32"s.

At the NBA Draft Combine, potential NBA players are asked to bench 185 pounds as many times as they can.  Before his rookie year, Kevin Durant couldn't do one rep.  Wouldn't it be cool to be better than the Durantula at something sort of athletic?   (Sure, after four years in an NBA weight room, I'm sure he can now.  Let's pretend that's not true, OK?)

So, there you go.  That's the targets.  Let me know what you think!