2013: Week 1

Weight: 190 lbs

BMI: 23.7

Body Fat: 12.4%

Update: I survived my family vacation and actually came out in better health than when I left, we had a hotel suite so I was able to cook my own food for 8 of 9 days that I was on vacation. The first night and second day, I drank some generic milk and noticed that my acne quickly flared up. I haven't got a clue as to whether this was from the antibiotics passed to the milk or lack of milk in my diet. My acne disappeared over the following days, after I "detoxed" from milk. During the vacation, I drank some of my protein via casein protein shakes. Milk's protein is roughly 80% to 90% casein. I think that I'll add casein powder to my exception list, but only consume it on days that I work out. Speaking of working out, my ipod recorded an average of 8,000+ steps per day while I was on vacation and one day I managed to go climbing/bouldering for about 3 hours. I think that I'll strive for that magic number of 10,000 steps per day, by the end of the month, with a legit pedometer. My plans for this year are 4 days of working out (2 weight training and 2 climbing/bouldering days). The weight training days will be distinctly different.

Day One: I'll hit 6 muscle groups with 3 different exercises of 3 sets that will contain 5 reps (to increase my strength) (Solo)

Day Two: I'll hit 6 muscle groups with 2 different exercises of 3 sets that will contain 12, 10, 8 reps (to increase my endurance) (Solo or Partner)

My climbing goals will be a bit different:

Climbing: I've progressed very well on climbing (even while wearing a weighted vest), I'll cut back a bit.

Bouldering: I know that I should do more and be better after starting this hobby up a year and a half ago, but I'm still no where near my level of expectations. My points of failure seems to be finger strength and some core/balance issues. I bought a hang-board with mid-level holds to help me get stronger fingers. I'll try to boulder twice a week from here on out.

End of year goals

Climbing: 5.10 successful climb (at 5.9+ right now)

Bouldering: V3 successful problem (at V1+ right now)

Bench: 12 reps of Body Weight (71% right now)

Squat: 12 reps of Body Weight (n/a)

Deadlift: 12 reps of Body Weight (n/a)

Of course loosing more weight will make all of these goals much more obtainable, but only if it is fat. So I'll continue my paleo lifestyle. I've lost just over 12 lbs in 2 months and I am nearly half way to my "ideal weight."