Quarterly Log

[Theorangeogre]

My approach
I choose one to a maximum of three goals per quarter. After determining the goals I want to pursue, I choose the Brick I need to lay daily to reach them. I Start with a small brick that I actually can handle. Later on I can scale up or even add more.
Besides that I have my baseline activities meaning the things I already do on a regular basis
In addition to that I keep my appointments and tasks in my calendar allocated to the day I want to do them.
The last thing I need is google drive to store my notes, Ideas, references etc.
Each Sunday night I take a 3x5 index card and write down the baseline activities in blue and bricks in red,in the order I intend to do them from Mo-Sunday
*Split activities up. For example write down meals as 4 slots
*Activities for the whole day like "No social media" go on the top
Throughout the week my job is to be a gritty construction worker, who methodically lays one brick after the other, day after day, while maintaining my baseline, until a house is built.
I aim at completing the items in the right order but life can happen sometimes so it’s okay if I don’t stick to the order perfectly. See it like a bingo
To stay accountable I will post every sunday in the progress thread
I will also keep the advice from the Bodybuilder John Meadows in mind because I tend to self sabotage myself when I make tiny mistakes.
"Move forward when you think you have failed or made a mistake. If you mess up a meal, or miss a session, don’t ruminate. Just get over it and get back on track.
There is no benefit to beating yourself up over it. Move forward ,always."
*This Thread was inspired by the Threads from Heavy_industry

https:// www.thefastlaneforum.com/community/threads/heavy_industry-health-improvement-q1-progress.106934/
https:// www.thefastlaneforum.com/community/threads/heavy_industry-q2-health-improvement.108073/#post-1061678
https:// www.youtube.com/watch?v=Zyo7rpwhW8w&ab_channel=%E1%B4%80%C9%B4%E1%B4%85%CA%80%E1%B4%87
https:// www.reddit.com/r/GetMotivated/comments/b0pqe2/imagestory_found_my_notes_on_my_onegoalpermonth/
https:// www.youtube.com/watch?v=X7prskYk8iA&ab_channel=VestedInterests
https:// www.facebook.com/photo?fbid=1782871618678963&set=a.1623985114567615
https:// www.youtube.com/watch?v=g-bKpbdKYco&t=1830s&ab_channel=GiannaSimone
https:// www.instagram.com/p/C0bbYHWIlS8/?hl=de

 

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[Theorangeogre]

2024 Q2 Goals:

• Lose weight from 122kg to 110 kg ( focus is on changing my eating habits in a healthy and sustainable way)
• learn basics of beekeeping
• Read sa book and slowly apply (from a 7 /10 to a 4/10)

Bricks

• Brick 1: Stick to 4 meals a day (Mealplan in Drive)
• Brick 2: Read/Watch Beekeeping materials for 20min a day (Notes/details in Drive)
• Brick 3: Read Sa book 10 pages a day (Notes/details in Drive)

 

[heavy_industry]

Wow, thanks for posting this!

That stupid thread I started in Q1 of 2023 was one of the most transformative things I've done in recent years.

Things didn't exactly go according to plan and progress was not linear - to put it mildly. But even the flawed execution of a poorly formulated plan gave me an upward trajectory in life.

Here's how I fare 1 year later:

Squat: 85kg / 187lbs

I still squat 187 lbs... but now my body weight is 175lbs

Body fat percentage: ~13%

About 10%.

Diet compliance: 69.8% (44/63 days)

A very modest 100%.

Full days of fasting: 4 days - absolutely ridiculous

4 days of fasting in 2 months? Now I'm regularly fasting 2-3 days a week.

---

Anyway, that's enough bragging and thread hijacking.

Good luck @Theorangeogre, I hope to see you achieving all your goals.

20234 Q2 Goals:

I understand that long-term planning is important, but may I suggest that we go back in time by 18210 years?

 

[Theorangeogre]

4 days of fasting in 2 months? Now I'm regularly fasting 2-3 days a week.

How do you combine fasting with bodybuilding?
I experimented with fasting in the past and was doing Omad and occasionally added 2-3 fasting days a week and loved the mental benefits of it. I didn't have to count calories and I could eat big meals which I loved. The things that made me stop was that I sometimes got really ravenous which caused me to overeat. Also I had the conflicting belief that I need to eat at least 30g protein every 3-4 hours to maximize muscle growth. This belief caused me to be uncertain and overthink this a lot and then finally messing up my fasting more and more. I have to admit that my one meal was heavy on carbs and I somtimes also ate junk food as a snack but overall I tried to prioritize protein.

What is your exact approach because I might give it a second chance?

 

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[heavy_industry]

How do you combine fasting with bodybuilding?

As I was instructed last year by a non-fragile Fastlane legend , "There are no priorities, there is only 1 priority".

Bodybuilding has taken a back seat.

I am not a pro - meaning that I don't get paid to flex my muscles, and I already have a very good physique.

As such, building more muscles won't make me happier. Building an indestructible brain will. This is what will bring success, this is what I am focusing on.

---

Fasting will get you insanely cut and lean. But for putting on mass, you need to make eating your full-time job.

You can, however, do this in a responsible manner and bulk on clean, non-inflammatory foods.

Due to how insulin works in the human body, I believe that eating high-carb while fasting can be very dangerous and can actually do more harm than good. I have paired low carb with fasting.

 

[Theorangeogre]

Fasting will get you insanely cut and lean. But for putting on mass, you need to make eating your full-time job.

You can, however, do this in a responsible manner and bulk on clean, non-inflammatory foods.

Due to how insulin works in the human body, I believe that eating high-carb while fasting can be very dangerous and can actually do more harm than good. I have paired low carb with fasting.

Thanks for the answer. So you eat low carb and mostly clean food. How many meals do you eat and when?

 

[heavy_industry]

So you eat low carb and mostly clean food.

I exclusively eat clean food. My diet adherence is now 100%.

How many meals do you eat and when?

Fasting days (2-3 /week):

• Pain and suffering.

Refeeding days:

• 1-3 meals/day, low carb, avoiding eating at night
• I am extremely careful with what and how much I eat, to avoid refeeding syndrome, which can be fatal.

Please don't try to emulate anything of what I am doing. I am a well-trained athlete and have a decent understanding of human physiology.

 

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[Theorangeogre]

Please don't try to emulate anything of what I am doing. I am a well-trained athlete and have a decent understanding of human physiology.

Thank you for the details