25013Q - Track calories and macros

Updated

25.01.01

Duration

Jan - March

Objective

Track calories and macros through the quarter - with best guesstimates when necessary.

Hypothesis

I want to lose weight in a sustainable way. I’ve been most successful at this in the past when I count calories in apps like MyFitnessPal and LoseIt. When I lost nearly 60 pounds in the early 2020s it was done in large part through meticulously tracking calories in MFP and eating at a deficit. I don’t necessarily want to eat in a deficit all quarter, but I do want to keep an eye on my calories, carbs, proteins, and fats throughout.

Experiment Design

I’ll use the Macrofactor app to log everything I eat for 3 months. I’ve found the LoseIt app to be a bit too cumbersome, and don’t love that MyFitnessPal has now paywalled some of its best features. I’m curious to test Macrofactor because although it’s a paid app, I want to see if their food library require less manual correction and if it can accurately update weekly calendar expenditure.

Risk

This is a hard habit to build and an easy habit to lose. Previously when I was most successful this also involved simplifying my diet to make logging an easier process.

Results

1.11 Update

This is going well. I’ve yet to miss a meal, and on occasion have had to estimate volume, but in all, this is a habit that is starting to take root and is guiding some of my eating decisions.

Making Photos

I haven’t taken a proper portrait for the better part of a decade. Sitting down for a few minutes and playing with light on a Sunday evening was an absolute delight. First of the 52 Frames project from 25004A is in the books. The theme this week is "Self-Portrait"

The Photo

I planned a quiet self-portrait while the kids were upstairs taking a bath. I had about 15 minutes to light, compose, and shoot this, so I opted for a simple, low-key portrait. Moments after I captured a few frames, my 4-year-old burst into the room eager to get on with the evening nighttime routine. Of course, the picture I took with him, with the only instruction being "Look tough," is my personal select.

Gridded 26" softbox high camera right and a snooted, too powerful rim light behind subject and camera left.

Outakes

BTS

25012Q - Complete a 12-week strength training periodization block

Updated

25.01.01

Duration

Jan - March

Objective

Complete a 12-week strength training block comprised of a 4-day upper/lower body split.

Hypothesis

I love strength training. To kick the year off right, I’ll put my emphasis on the exercise modality I like the most. Four strength workouts a week is all I need to see growth, and keeping the workouts at under an hour makes them practical to complete. After completing this cycle, I may add either additional workouts or shift some emphasis towards conditioning, but this is the baseline habit I want to keep established.

Experiment Design

Four workouts a week following a modified GZCL protocol. I’m still in a place where I can find consistent gains through progressive overload, so I’m going to do just that.

For this block, I’ll be emphasizing bench press, overhead Press, low bar back squats, and bulgarian split squats as primary lifts. For the first time in years, I’m removing traditional and trap bar deadlifts for the moment, and using my second lower body day to focus on muscle imbalances with Bulgarian Split Squats, while still working on my posterior chain with Nordic Curls, Romanian Deadlifts, and reverse hypers.

For this program, every workout includes 1x back exercise, which may not be ideal, but at least exposes the lats and traps to 12 sets a week.

Risk

I injure myself or get sick. I’m planning to push myself, but have removed the idea of ego lifting from my programs for quite some time, and will continue to focus on form and slow progression.

Results

25011Q - No Alcohol

Updated

25.01.01

Duration

Jan - Mar

Objective

Maintain sobriety through the first 3 months of 2025

Hypothesis

I’ve done dry weeks and months frequently. This year, I’d like to extend that sobriety out for a full quarter. Why?

1. to help with some health and fitness goals.
2. See how 90 days of sobriety impacts my mood, disposition and relationships.
3. For the first time in years, I have not planned vacations or outings in the first quarter of the year that involve going out and about. I primarily enjoy drinking as a social function, and without said social functions, the timing seems ideal to run this in Q1.

Experiment Design

Don’t drink. I have taken to non-alcoholic beer of Late, specifically a few offerings from Athletic Brewing. In the handful of social situations where I would drink normally, like D&D nights, I’ll instead turn to a NA brew.

Risk

I like drinking. Especially when out at a restaurant or bar. This is more of a habit risk than anything else. I’m also a generally anxious human, and a drink or two eases that sensation for me.

Results

25010A - Complete a first draft of a novel

Updated

25.01.01

Duration

C25

Objective

Complete a draft of a novel in 2025 that is 70k words or more in length.

Hypothesis

I’ve written novel partials and drafts in the past. In 2025 I’m committing to write a novel of 70k words or more. By naming this as an explicit goal and arranging several quarterly and monthly goals around the process, I’ll have the time and space to get the words on the page, even though they will still require significant rewriting and editing.

Experiment Design

I expect to dedicate 6+ Months of quarterly and monthly experiments to writing a novel as my creative endeavor. Based on prior experience, this should be sufficient time to get a draft done.

Risk

Writing novels is hard. I’ve failed many times. Time is the most challenging component for me, and it’s one of those projects that must do done in lieu of completing many other creative projects.

Results