Mindflayer's looking for abs Log

May 8
171.9 lbs
2000 calories
20,475 steps
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May 9
172.6 lbs
? Calories Went to 1 of 2 mother's day dinners. 7 course meal etc.
21,963 steps
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May 10
173.7 lbs
1380 Calories
21,693 steps

May 11
172.6 lbs
1850 Calories
20,120 steps
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May 12
170.1 lbs
1720 calories
26,183 steps
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May 13
171.2 lbs
1630 calories
20,147 steps
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May 14
170.6
2000 Calories
24,282 steps
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May 15
171.5 lbs
Calories ?
20,126 steps
going to sleep at 8pm.
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So tomorrow is my official walking challenge day.
It says cool and light rain 10-12 degrees C.
The challenge is 100k steps in 1 day (20-21 hours)
My pedometer resets at midnight so I will take a screenshot at 11:55pm or so.
This seems to be a popular walking challenge for the young types,
as there are 100's of videos on Youtube about them.

My takeaways from watching the videos....
1) Start very early (most common failures are 1)not enough time to complete, or 2)not enough prep.

2) keep walking. Don't sit down to eat and, don't eat any big meals.

3) any distance over 12 miles requires some fuel. For races, you can carb preload, but for
long duration races the general formula for fueling is Total miles -12 x 100 calories.
My goal is approximately 50 miles (100k steps) so (50-12) x 100 = 3800 calories:
consumed at around 100 calories/mile after mile 12.
This is to maintain steady energy and not crash. Not expecting to lose any wt.

4) prep is critical. The walking path and gear. See photo.
The red box under my glasses case is a blister cushion/moleskin pack.

I have chosen a 8.2 mile loop with coffee shops every 2 miles or so
(for washroom facilities and/or food if I need it.)
I also have my car parked at the mid point of the loop with
extra... socks, food, drink, rain gear, (not in photo)

Sleeping at 8pm tonight .. up and walking on treadmill at 3am till 1h before dawn,
Wear reflective vest for first 1.5h walk outside in the dark... take lots of photos.
Prep Gear

my foot the day before walk challenge

oof. congrats!

did you weigh yourself pre and post?

did you track water and food consumption?

hope you're feeling ok?

was i worth it?

Well done, that does sound a bit mental.

also, I feel like this sentence is somewhat recessive as a descriptor

'Drove back home at 6:10am and walked on the treadmill till 4pm'.

Did I track my weight/water/food?

Did not do a weigh in just prior or just after. My regular weight is recorded daily, but fluctuates by +-2-3 lbs.
Did not record my calorie intake or water/fluid consumption. I had a good estimate from watching videos how much I needed.
I had it all prepared. Approximately 3800 calories from the formula [(X miles-12) x 100 calories]

I watched a lot of walk challenge videos.
My feeling is that the top 5 problems with doing a 100k step challenge are:
1) did not start early enough and ended up with 10k steps to go ..11:59pm
2) did not fuel up constantly.. and sat down for breakfast /lunch/dinner. Had problems with energy highs and lows and restarting after sitting down to eat a meal.
3) did not bring blister pads/tylenol/ spare socks. Ended up in a lot of pain.
4) did not plan route with washroom breaks.
5) did not do any prep work... I always find it amusing watching videos titled.. "I tried to walk 100k steps in a day with no training."

How am I feeling? The day after, I was sore and did not do any treadmill work or outdoor walk. Two days after I was fine. No blisters, no noticeable issues.
Was it worth it? sure. I originally just found some random youtube videos online where people recorded their walk challenges.
Some I thought were kind of sad, like I walked 10k steps for 30 days or "I walked 20k steps for a week and...." I guess that is a challenge if you work full time and have family responsibilities. Finding the time to do it is probably the hardest part. Then i found the 100k step challenge and thought that would be interesting. Embrace the suck.

'recessive as a descriptor' Not sure what this means exactly, but if it means my English sucks, yeah that sentence was very poorly worded.
How about: It started to rain harder around 5:45am, so I drove home at 6:10am. Got changed into dry clothes. Got on the treadmill at 6:30 and walked 3mph for the next 9.5 hours, taking a 10 minute break every hour.

May 17
170.6 lbs
Calories?
4,485 steps. no injuries, just sore. Day off from walking
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May 18
wt?
Calories?
10,308 steps. Easing back into walking
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May 19
172.6 lbs
Calories ?
20,906 steps
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May 20
171.9 lbs
Calories ?
20,271 steps.
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Today's protein prep: Mustard-Lemon-dill chicken breast

what I meant was, that sentence didn't do justice to the effort of walking for 8 hours

May 21
170.6 lbs
1900 calories
20014 steps
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May 22
170.4 lbs
1900 Calories
20,477 steps
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May 23
169.7 lbs
1800 Calories
20,058 steps
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Making Borscht for the next 4 days.
1.5lbs of Vegetables and soup each day for 4 days.

90 minutes of my poor knife skills...Mise en Place

Two bowls of this each day for 4 days...

May 24
169.6 lbs
1750 Cal
20,910 Steps
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May 25
169.3
1800 Cal
20,300
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May 26
168.6 lbs
1800 Calories
20,117 steps
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May 27
168.6 lbs
1900 Calories
20,801 Steps
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May 28
168.2 lbs
Calories?
20,216 steps
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May 29
168.6 lbs
2000 Calories
20,090 steps
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May 30
169.0 lbs
Calories ?
17,038 steps =(
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May 31 Fasting Day
168.6 lbs
10 Calories (2 pickles for salt)
20,415 steps
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Jun 1
166.6 lbs
Calories?
20,039 steps
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105k steps? Totally insane and impressive! I am an extemely active and avid walker and have had several 100 mile plus weeks but 50+ miles in a day is beyond impressive. My all-time best was 60K steps and I really felt it. I went pretty much non-stop from 4am to around 5 pm. At that point my feet were barking and my back was yelling STOP!

Well done!

Thanks!

June 2
167.9 lbs
Calories ?
20,973 steps
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June 3
168.6 lbs
2200 Calories
20,085 steps
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June 4
169.9 lbs
Calories ??
20,260 steps
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June 5
168.6 lbs
Calories ??
20,752 steps
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Lunch yesterday

June 6
168.6 lbs Try fasting.. failed around 9:30pm
600 calories eaten all past 9pm. Should have gone to bed earlier.
21,978 Steps
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June 7
Wt 167.5
2000 calories
20,067 steps
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June 8
166.8 lbs.
Calories?
20,218 steps
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Jun 9
168.2 lbs
2000 cal
20,499 steps
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Jun 10
167.7 lbs
1600 cal
20,742 steps
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Jun 11 Hiking day.
167.5 lbs
1800 cal
20,005 steps
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Hit 166.2 lbs after the hike.
Will stop posting daily and only post steps and
maybe wt. once a week or so. No big deal.
Hiking photo 2h hike.
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Haven't posted in a while.
After my poor showing on that last hike, (120 min) I decided to put on some muscle and
work on cardio. 35 years ago, my best time would have been approx 57min; 15 years ago, 88 minutes.
Since my last post, I dropped my steps to about 12k and added either a Norwegian 4x4 (run/walk)
or did some weights. My weight is back around 175 lbs.
I am currently reading Outlive by Peter Attia and am remotivated.
If I don't post now, I will lose my motivation.

New Goals:
Weight loss is not a primary goal, but will be a side effect of being healthier.
Goal 1 before Jan 1st is to get a DEXA scan and then
Goal 2 attempt another 75 hard challenge and then get another DEXA scan after the 75 days, even If I fail.
Goal 3, hopefully will be loss of a certain body fat % so that I actually can see my abs!
I am planning an Eastern European Cruise in June 2026 with my family and it will be Hot. Would like to be able to walk around
on deck without my shirt buttoned up.
I will start that challenge sometime in Jan 2026.
Post here every day when I start that challenge.
Besides some daily stats, I will include 3 photos : AM outdoor walk shot , Food shot, body shot (is part of the 75hard challenge)
Feel free to yell at me or comment. ( accountability partner is YOU)
In reality, the one(s) I am accountable to are my future grandkids and they do not exist yet to yell at me!

One of the reasons that I am re-motivated:
This last week, I had a discussion with my friends at a 50th B.day get together.
One of our friends who was not there, had a catastrophic heart attack about 6? years ago and nearly died. He didn't die, but his current
quality of life I would rate 20/100. He is not in pain, but he lives in a group home and has to get help with pretty much everything.
His ability is similar to my mother who is 92years old. He (55y old), after many tries, cannot put on his seat belt by himself, my mother after a few tries still can.

Planning:
Essentially the Outlive book uses the exact same strategy that I have applied my business goals, which has generally been pretty successful.
Project yourself out 15 years in this case (since my Dad died at 75) and see where I want to be Physically at that point in time. Not dead is a good start!
From there, work backwards to today and improve my personal health so that I can lose my 1% muscle mass per year and
still be able to reach my 75year old goals with minimal workout.
By upping my game (VO2 max, balance, muscle mass, grip strength) I will be able to increase the Quality of my life in the years of decline.

Peter Attia gives you many of the physical strength goals to reach and more importantly Why.
Ie. I knew grip strength, VO2 max and balance was a proxy for longevity, but never looked at the why.
ie. if you can do a farmer's carry, you can carry groceries yourself!
If you can goblet squat 50lbs you can pick up your grandkid.
If you have good balance, you will avoid falling injuries. (The #1 cause of accidental death in seniors:
If you are younger, it is car accidents and accidental poisoning.)
If you have poor balance, Grip strength can save you if you can grab on to that railing or (other stable object) before you fall.

Enough for now. Just have to post to put it out there or my motivation will slide and I will end up not setting any stretch goals.

So I am preparing for my fitness 2026 challenge.
I have made my health my job for the first 3 months of next year.
Since I am semi retired, I have the time.

Seems to be morphing into something other than a 75 hard.
I will be trying to stick to all of the 'rules' except that the water one will be too hard because I will be having 500ml coffee and likely 2x 500ml with one scoop of protein powder.
The rules state
Coffee and other beverages like tea, diet soda, or protein shakes are allowed, provided they align with your chosen diet plan, but they must be consumed in addition to the gallon of plain water. I gallon = 3785ml. So that would be 1.4 gallons of fluids per day which I think would kill me.

General Rules: 5 rule for the 75 hard challenge.

(may get modified slightly as I get closer to my start date Jan 5th.)
Rule 1- Follow a Diet: Adhere to a structured diet plan of your choice, with no cheat meals and no alcohol for the entire 75 days.

My diet rules are to consume 120g of protein per day. Please don't tell me to eat more, (1g/lb). 30years old and lifting heavy was 30 years ago.
Stick to 2000 calories per day total.
List Everything I eat. Protein and total Calories. (can eat junk for all I care, as long as I hit the 120g protein).
No alcohol is easy. I stopped drinking 25 years ago after I had kids.

Rule 2-Two Workouts: Complete two 45-minute workouts daily, with at least one session outdoors, regardless of the weather.
Not hard. My first workout will be a walk/jog in the AM as soon as I get up. I used to do this all the time when I was working and needed to make time to exercise.
goal is to wake up at 6am and be walking by 6:30 every morning: back at home by 7:30 My usual 20,000 steps takes about 2h 30min so the challenge is less than I usually do, but requires me to go outside rain or shine or snow. In January, may be cold/raining/snowing. I am used to it. I will hit my 20k steps with a Norwegian 4x4 as part of the 20k steps OR add some type of functional weight lifting, like a farmer's carry or goblet squat. OR some toning exercise like abs or chest workout. NO days off.

Rule 3-Hydration: Drink one gallon (about 3.8 liters) of water every day. Technically, I fail 75 hard before I start because the rule says PURE Water only.
My modified rule...
Drink 2285ml of water + 500ml water (with coffee/I grind and French press my beans every morning, this costs me about 20c per cup of coffee) + 500ml water with 1 scoop protein powder and 5g of creatine in the AM + 500ml water with 1 scoop of protein powder in the PM. (120g protein is too hard otherwise) total water is still 1 gal, plus coffee beans and protein.

Rule 4-Read: Read 10 pages of a self-help or educational (non-fiction) book; audiobooks don't count.
Easy. I usually read 30 pages per day. Mostly non fiction(finance/investing/real estate/philosophy/ or other recommended book), but some fiction thrown in when I get bored (usually a classic).
Currently reading Outlive by Peter Attia and Tom Sawyer by Mark Twain.

Rule 5- Progress Photo: Take a daily progress picture for accountability.
Will post my stats, A morning Walk Photo, My lunch And my body photo EVERY DAY.

I have lots to prep now, such as 10 protein sources and a boring ass one week meal schedule to think up.
Food is going to be boring as heck, but it will be much easier to follow.

If you got this far, I did my first Dexa scan and have my body comp. It is sad.

My own goals
Goal 6 drop 10% body fat, get to 20.3%. Current is 30.3% =(
Goal 7 add 2 lbs of muscle. Current is 118 lbs of lean muscle. =(
Goal 8 get a Dexa Scan on (approx) day 15, 45,75 : Post my updated body fat, muscle stats.
(Today is day -14)
Goal 9 actually have some abs like the title of my thread says!!
Ultimate goal. Increase my healthspan as defined in 'Outlive'

If I think of anything else, I will post it.

This is my job for first half of 2026.

A) Booked 5 DEXA scans for 2026. Jan 20, Feb 20, March, April and May 20.
B) The challenge is 135 days long. Starting Jan 5, Ending on May 20.
I am going on a Cruise in June. (that will be its own challenge to be same weight at the end of the trip as at the start)
C) after reviewing the 75 Hard challenge, I am thinking that I can do the whole thing: including Water.
I will have to reduce my coffee from 2 cups in the AM and 2 cups (decaf in the PM) will now be ONE cup 250g in the AM only.
in addition to two cups (500ml) water with my protein and collagen powder every day.
This will be 3800ml(1 gal water) +250ml coffee +500ml Protein shake of liquids per day. Total 4550 ml of liquid per day. This will be the hardest part, but I think will be doable.
2000ml by 1:00pm and 4000:ml by 6pm otherwise I will be pissing all night.

D) The second hardest part (not part of the 75 challenge) will be to get to 20% fat on a dexa scan. Essentially I would have to get down to 150lbs! (not likely)
This is the core reason I extended the 75 days out to 135. In the first 30 days I do not expect to drop much wt. as I have to put on 2 lbs of muscle and that will require lots of lifting.
E) I am working on my meal planning spreadsheet and It looks like I can do 150g of protein per day.
I have my core protein intake challenge at 120, but will hover around 150 for the first 30 days.
In the later months I will be 'cutting' so my calories intake will drop below 2000 and so will my protein, but not less than 120g/day

F will have to post at 1pm. I will have to do some testing to get all of my info in an easy to read format with photos. Not sure what will be "night before stats"

G) First line of every post will be Day # x and some comment on how It I feel (or some inspirational quote)
photo testing

Bought more water bottles. 3800ml water on the left Protein Shake in the Grey Lid, was supposed to be regular coffee and decaf on the right, but will eliminate the Decaf coffee.

Countdown: Day -3/75
I am actually doing the 75 now, but am working out the meal plan etc.
Will add extra pictures and try to make this interesting.

2026-01-01

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 36. Also 'What Went Wrong' by Lewis (history of Islam in the 16th century to current). Also reading a fiction book (won't mention fiction in future)
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 146g protein - Calories 1740.
Was super bloated with water and found it hard to actually eat later in the evening.
(negative was that I woke up FIVE times in the night to take a leak.) will have to finish drinking earlier.
I also feel cold when I drink too much water in a short timeframe.

Outdoor Pic, Progress pic, Food pic.
Today's mood/saying: A little Foggy.

Countdown: Day -2/75
2026-01-02

Wt: 176.5
Steps 20,362
Norwegian 4x4 day.

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 46. What Went Wrong by Lewis page 92
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 166g protein - Calories 1919.
Finished water by 6pm.
Woke up ONCE in the night to take a leak.

Outdoor Pic, Progress pic, Food pic. and Recipe from the Book 'Outlive' Diet Cookbook the Smoothie was 10/10!!!
Today's mood/saying: Water intake is getting easier.

Countdown: Day -1/75
2026-01-03

Wt: 175.0
Steps 20,362
Leg Day

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 56. What Went Wrong by Lewis page 100
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 158g protein - Calories 1840.
Finished water by 6pm.
Woke up ONCE in the night to take a leak. (won't comment on this anymore, seems to be ok If I finish drinking early)

Outdoor Pic, Progress pic, Food pic.
Today's mood/saying: Decipline = Freedom

Countdown: Day 0/75
2026-01-04
Wt: 175.2
Steps 20,187
Shoulder Day

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 66. What Went Wrong by Lewis page 108
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 149 protein - Calories 1820.
Finished water by 6pm.

Outdoor Pic, Progress pic, Food pic.
Today's mood/saying: BRING IT ON!!