Patreon, R&P Q&A #215 : Week 16

there will be a new post next week.

New here. Where can I post questions for Rian to answer in video?

Field report Maintain Fuckability Goals: increase weight by 5 lbs in 5x5 workouts . ByIncorporate Intermittent fasting to get back between 190-200lbs Get self care routine scheduled. 5x5: Bench from 160 to 165lbs Squat from 165 to 170lbs Row From 95 to 100lbs Press from 90 to 95lbs Deadlift from 185 to 190 Stay between 190-200lbs: What I did: After my birthday celebration passed I stepped onto the scale and after a weekend of indulgence with my favorite foods, which I enjoyed every minute of, I tipped the scale at 203lbs. Since my goal was to stay between 190-200lbs I decided to eliminate my meal before work and continue not eating at work, to one meal after work. This increased the time between me not eating solid food from between 15-20 hours. I continued to have between 1-3 protein shakes (160 calories per) with water and the sugar-free life hack of werthers original hard candy and a daily thermos filled coffee with added butter which really does help to satiate the hunger. I also upped my water intake to help flush the system. After 2 days I was back to 199lbs I’m currently 196lbs. The goal now is to maintain and stay closer to the 190 so if I choose to indulge I don’t go over. It is still nice to know if I do go over it’s just small adjustments that I’m used to. Self-care schedule. What I did: After wake-up. Coffee. While I drink the coffee I’m re-reading writings from either old field reports or whatever concept I wrote about the day before. After the coffee, pre-workout in the car ride to drop my son off to school then off to the Y.M.C.A. to do my 5x5 workout. From there back home. Shit shower and shave. Apply lotions to body and face, deodorant, foot spray to fight the moisture built up from being in work boots all day. Spray my chest a little under my armpits (not inside) and both sides of my neck. Put on work clothes. Pack my lunch(3 protein shakes and 4 bottled waters. Fill up the thermos with coffee add butter, 2 tbsp of sugar-free French vanilla creamer with between 5 and 6 sugar-free packets which equals out to a little over 2 tbsp. I get to the Y.M.C.A around 8am and I’m done between 9and 9:15. I’m home by 930 and out the door on my way to work between 10:05 and 10:15 to be to work by 10:30. The two days I don’t go to the Y.M.C.A, I’m back at the house by 8:10 do a core workout and 100 push-ups and I’m out the door between 9:05 and 9:10 to be to work by 9:30. What I’ve learned. To have a goal to be out of the house by a certain time cut out the wondering around the house before I went to work. I am doing some overtime to get some bills caught up and made up in my head that I couldn’t get everything done in enough time to be to my job by a certain time. When I focused in on what needs to be done to get a result I desired, (what do I want and what’s in it for me)I streamlined what needed to be done instead of focusing on all the made up obstacles. If I focus on the task that needs to be done instead of problems that may or may not happen, improves the chance to get a desired outcome.

bruce dunn