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TR1PTIK

Fat to Fit - My Journey to Better

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I know a lot of you may not be all that interested, but I wanted to start logging my dietary changes and workouts on here for a little accountability.


Backstory: I was fairly athletic throughout all of my teenage years. I got hooked on BMX at an early age and stuck with it (in some shape or form) until my mid 20's. I hit the course about once a week with my dad, played soccer, and took a strength and conditioning class during my Freshman and Sophomore years of high school. Fitness was never really an issue until I moved to a small town in the middle of Kansas to be closer to my wife while we were dating. I didn't know anyone other than my wife and her family and that's pretty much where I spent my time - hanging out with them. I barely rode my bike anymore, no more soccer or any kind of competitive sport. I rarely even played golf during that time. I basically worked and went home and that was it. I'd see a brief resurgence of my former self during my mid-to-late 20's. After tipping the scales at roughly 240lbs, I educated myself on fitness and nutrition and made the necessary changes to get back down to 185lbs (give or take). That lasted for about a year - maybe a little longer before settling in around 200lbs. Now, here I am about to turn 32 in April and I've once again hit that 240 mark. I can't swing the club like I used to, sleep quality has taken a nosedive, and even something as simple as tying my shoes can be a struggle at times. Well that's all about to change.


Now: For well over a year I've been setting goals to lose weight about every other month without netting any results because I'm really good at making up excuses. What makes this time any different? Well, for starters 2019 isn't simply about losing weight and getting fit. Hell, it's not even about reclaiming my old golf swing. 2019 is all about grabbing life by the balls and becoming the person I've always wanted to be. Every aspect, from finances, to fatherhood, to education, and even entrepreneurship. This year is all about making changes that will shape the future for my entire family. 


The Plan: Long ago I collected a number of workout routines and generated an exhaustive spreadsheet to track my progress. After a few tweaks and minor updates, I'll be using them to once again stay organized and on task. I've mapped out an entire year's worth of workouts and set goals for each month. For obvious reasons, the goals I've set will be achieved relatively easy in the beginning and be darn near impossible toward the end. I'll have to tweak them as I go, but for now I simply took the difference of where I am currently and where I want to be in a year then divided by 12 (rounding up or down as needed).

Here's what that looks like (may be too small to read though) along with a summary of goals and some words of encouragement from James Allen’s “As a Man Thinketh”:

333995396_2019Goals.jpg.f5c4916b42361960295fcbc4a00e71d7.jpg

Current Stats:

  • 240.4 lbs
  • 27.5% Body Fat
  • 174.3 lbs Lean Body Mass
  • 66.1 lbs Fat Mass
  • 43.25" Chest
  • 47.5" Waist
  • 46" Hips
  • 16.25" Neck
  • 47" Shoulders
  • 13" Arms
  • 10.5" Forearms
  • 25.25" Thighs
  • 16.25" Calves

Day 1 Workout: Got up this morning just after 4AM and performed the following workout in my living room. Unfortunately, I ran out of time to complete the full interval workout so I’ll have to wake up a little earlier for the next one.

Christian Henning's Shed Pounds to Shave Strokes:

  • Foam Rolling
    • Hamstrings 30 sec/side
    • Calves 30 sec/side
    • Quads 30 sec/side
    • IT Band 30 sec/side
    • Hip Flexors 30 sec/side
    • Lower Back 30 sec/side
    • Upper Back/Traps 30 sec/side
  • Warm-Up
    • Torso Twists 60 seconds
    • Side Bends 60 seconds
    • Inchworms 60 seconds
    • Superman Reaches 30 seconds
    • Bodyweight Squats 60 seconds
    • Straight Up Sit-Up 30 seconds
  • Rest 1 Minute
  • Workout
    • T-Squat 12 reps
    • Stick-Up 12 reps
    • Rest 1 Minute & Repeat
    • 1-Leg Golf Posture Rotations 8 reps/leg
    • Pushup 12 reps
    • Rest 1 Minute & Repeat
    • Lying Hip Extension 8 reps
    • Plank 30 seconds
    • Rest 1 Minute & Repeat
    • Rest 1 Minute
    • Interval Workout 21 minutes
      • 90 seconds low-medium intensity
      • 30 seconds medium-high intensity

That's it for today. Thanks for reading and following along. 🙂 

2019 Goals.png

Edited by TR1PTIK
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Wow!  With that plan you are destined for success!!  Good luck and thanks for sharing.  Excited to hear how it goes.

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Best of luck to you mate, hope you continue on the path you've chosen.

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Wow that's a pretty regimented workout. Wish you great success in achieving your goals - please keep us posted on your progress. 

Fyi we do have at least a couple of weight loss - fitness threads going here so you may want to include your progress there as well. 

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28 minutes ago, tony@CIC said:

Wow that's a pretty regimented workout. Wish you great success in achieving your goals - please keep us posted on your progress. 

Fyi we do have at least a couple of weight loss - fitness threads going here so you may want to include your progress there as well. 

Thanks! 

Yeah, I thought about posting in one of them and I still may just for quick updates, but thought I'd like to start a new thread for longer posts. I wouldn't want to hijack another thread like that.

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Day 2: Not much to report yet, but I'll be doing a "recovery" workout this evening (foam rolling, stretching, mobility work).

  • Mobility
    • Three Plane Neck 30 seconds
    • Shoulder Circles 30 seconds
    • Fist Exercise 30 seconds
    • Wrist Rotations 30 seconds
    • Elbow Circles 30 seconds
    • Egyptian 30 seconds
    • Arm Circles 30 seconds
    • Hula Hoop 30 seconds
    • Ankle Circles 30 seconds
    • Knee Circles 30 seconds
  • Flexibility
    • Toe Hang 30 seconds
    • Cobra 30 seconds
    • Spine Rotation w/ Club 30 seconds
    • Head Turner 30 sec/side
    • Headache Buster 30 sec/side
    • Chest Stretch 1 30 sec/side
    • Chest Stretch 2 30 sec/side
    • Backswing Angel 30 seconds
    • Wrist Flexion 30 seconds
    • Shoulder Stretch 30 sec/side
    • Kneeling Hip Flexor 30 sec/side
    • Piriformis 30 sec/side
    • Seated Groin Stretch 30 seconds
    • Calf Stretch 30 sec/side
  • Foam Rolling (same as yesterday)
    • Hamstrings
    • Calves
    • Quads
    • IT Band
    • Hip Flexors
    • Lower Back
    • Upper Back/Traps

I'll have to actually refer back to Christian's book to see what all of these exercises are (it's been a while). Was going to try and get up early to do all of this, but got to bed late and woke up several times during the night so decided to rest just a little extra. Still, I was awake by 4:30 which is an improvement over my previous morning routine.

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As someone who tipped the scales at 250+ in my teens and now sit between 170-180 at 30, Just wanted to chime in and say, "You can do it!." 

I'm excited to follow your progress.

 

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4 hours ago, edingc said:

As someone who tipped the scales at 250+ in my teens and now sit between 170-180 at 30, Just wanted to chime in and say, "You can do it!." 

I'm excited to follow your progress.

 

That's awesome!

I've gotten it off before, but this time is definitely a little different. I've been working so much over the past 2-3 years  (confined to a desk) that I've lost a lot of muscle mass. This is by far the weakest I've ever been at any point in my life as an adult, but I know I can do it. Just gotta push. One thing that's really helping so far is that I've committed myself to reading (from an actual book) daily. I just finished two short works by James Allen: As a Man Thinketh and Out From the Heart. The text from those has helped me pry myself out of bed the past two mornings when I just wanted to kill the alarm and close my eyes for a few more minutes.

Altogether, I have a list of 24 books I want to try and read in 2019 (I may not get there, but I'll try my hardest). Of those, here are several my fellow spies may enjoy if you haven't read them already.

  • Every Shot Counts by Mark Broadie
  • Extreme Ownership by Jocko Willink and Leif Babin
  • The Dichotomy of Leadership by Jocko Willink and Leif Babin
  • Iron John by Robert Bly
  • The Practice Manual by Adam Young
  • The Putting Prescription by Dr. Craig L. Farnsworth
  • Strong Fathers, Strong Daughters by Meg Meeker
  • Zen Golf by Joseph Parent
  • Raising Men by Eric Davis
  • The Road by Cormac McCarthy

Some of these I've already read in the past, but I want to revisit them in 2019. I've read The Road (one of my favorite fictional books ever) half a dozen times probably. Like I said in my original post, 2019 is about changing a lot more than diet and exercise.

Edited by TR1PTIK
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Tr1ptik.. I'm cheering you on, too! I have no large-to-small story to tell, but respect for those who make a lifelong commitment to their health and fitness 👍

 

Git 'er done!

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Update:

I should have pushed myself to get up early Friday morning which may have spared me from the trouble I'm now dealing with. You see, I woke up Friday with a Charley Horse in my right calf and despite all of my efforts so far, it is still knotted and painful. Though I can walk relatively normal now, I spent most of my weekend hobbling around barely able to put weight on my right leg without that muscle contracting. I've had several Charley Horses before, but none have caused me so much discomfort and for such a long period of time. Usually, I'm just a little sore the day it occurred and that's it.

Anyway I opted to take the weekend off and I will try to get back at it this evening (after a good deal of foam rolling). On the plus side, since I wasn't able to exercise, I decided to do a little extra reading and work on some meal prep. I started Every Shot Counts on Friday and I'm about halfway through it already. It's been an okay read so far, but given the knowledge I already had about strokes gained I feel his book could be a lot smaller. He spends an awful lot of time restating the same things over and over (like how strokes gained putting originated on tour and who was involved) and it can be easy for me to tune out a bit while reading - my eyes continue to scroll the pages and my brain processes the words, but retention goes way down. For someone who has little to no knowledge of how strokes gained works I think this would be a good read though. Still, I'm eager to continue in hopes of learning a bit more than what I already know and have been contemplating whether or not I will create a spreadsheet to apply strokes gained to my own rounds.

That's about it for now. I'm sure I'll post again tomorrow morning (hopefully to report that I had a good workout and that my leg feels better).

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I love the fact you have a plan. That is the main way in order to be successful.

I have no doubt you will be hitting this goal!

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2 minutes ago, jayjay0808 said:

I love the fact you have a plan. That is the main way in order to be successful.

I have no doubt you will be hitting this goal!

Thanks! I hate the start that I'm off to - leg was still bothering me last night but should be good to go after another session of foam rolling and stretching this evening.

The most difficult part of any fitness regime is the diet. I find counting calories rather difficult even with MyFitnessPal and similar apps - primarily because I'm very concerned about eating the right calories (macro intake) so that I have fuel for my workouts and don't feel heavily fatigued. 

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Best wishes and good for you! I have a somewhat similar story from a year ago only at nearly twice your age. Took my time and went from 209 to 165. I’ve been at 165 for 3 months and know that’s my weight!

You can do it - Christian Henning was on MGS a number of years back. I have his stuff and started in it - it was helpful but the Florida summer got in the way and I failed to appreciate the importance of good nutrition to an exercise program.

Got that part down now.

We’re rooting for you - keep up the good work.


Sent from my iPhone using MyGolfSpy

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24 minutes ago, revkev said:

Best wishes and good for you! I have a somewhat similar story from a year ago only at nearly twice your age. Took my time and went from 209 to 165. I’ve been at 165 for 3 months and know that’s my weight!

You can do it - Christian Henning was on MGS a number of years back. I have his stuff and started in it - it was helpful but the Florida summer got in the way and I failed to appreciate the importance of good nutrition to an exercise program.

Got that part down now.

We’re rooting for you - keep up the good work.


Sent from my iPhone using MyGolfSpy

Thanks @revkev!

My first time around losing a bunch of weight I signed up for one of Christian's weight loss challenges. I think it was only the second time he had done one and was offering like $500 for the winner. I made it about three quarters of the way through and then started experiencing significant back pain - I was way out of alignment and something was pinching a nerve. It threw me off track for the challenge but I got down to a good weight and after my back started feeling better I was able to continue on in the gym with my own programs. I don't quite remember when, where, or why everything went off track, but definitely within the past three years things have gotten about as bad as they could.

I'm ready to get back to where I was and (hopefully) further.

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On 1/28/2019 at 8:09 AM, TR1PTIK said:

I woke up Friday with a Charley Horse in my right calf and despite all of my efforts so far, it is still knotted and painful.

Don't know if it's just an old wives tale or not, but .. drink more water (hydration) and eat bananas (potassium) to counter muscle cramps, especially Charlie horses...

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41 minutes ago, cksurfdude said:

Don't know if it's just an old wives tale or not, but .. drink more water (hydration) and eat bananas (potassium) to counter muscle cramps, especially Charlie horses...

Seconded. Water and potassium (any type really not just bananas) are the best for cramps. 

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12 hours ago, cksurfdude said:

Don't know if it's just an old wives tale or not, but .. drink more water (hydration) and eat bananas (potassium) to counter muscle cramps, especially Charlie horses...

Both do help. I'm not a huge fan of bananas, but I will eat them on occasion (if there's still one left after my son has eaten his share lol). I also try to drink water as often as I can, but have recently set a goal to drink a gallon a day minimum. I've also had trouble with my legs though - muscle cramps and easy shin splints. It's probably a combination of multiple things including what you've mentioned. I'm hopeful getting my health back on track will remedy the issue.

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Well I haven't had the best start to my fitness journey - not even close. I failed to get any workouts beyond some stretching and foam rolling done after my leg decided to retaliate against me - though I did eat a few bananas and drink more water 🙂. However, the wild change in temperature enabled me to play golf for the first time this year on Friday and I walked the front nine.  My legs and feet were very sore afterwards, but it was worth it to get out on a nice day. There was a lot of rust to shake off having not been on a course since October/November, but I managed a handful of quality shots and made some excellent recoveries. Unfortunately, my bad shots were really bad and I wound up shooting 93 - multiple doubles and a triple 😞.

On the plus side of everything, I've done well to up my water intake while staying away from soft drinks and my reading goals are on track. I finished Every Shot Counts on Friday and started reading Extreme Ownership by Jocko Willink and Leif Babin. I read this last year and enjoyed it, so I wanted to read it again before jumping into their new book The Dichotomy of Leadership. Jocko's writing and podcasts are always a good motivator for me to get off my butt and do something so I plan on working out tonight and then at least two more this week mixed in with plenty of stretching and foam rolling.

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Pickle juice ends all cramps for me. I have no idea why but it has always worked. 

I recently got back into a fitness regiment and offer the following: keep going and double down and work harder each time you fail. It's the only way you can do anything with weight. It's a long journey and wish you the best of luck.

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1 hour ago, sp0rtsfan86 said:

Pickle juice ends all cramps for me. I have no idea why but it has always worked. 

I recently got back into a fitness regiment and offer the following: keep going and double down and work harder each time you fail. It's the only way you can do anything with weight. It's a long journey and wish you the best of luck.

Thanks for the tip. I'll have to read up on the pickle juice tip. There'd have to be a lot of benefit to it for me tackle that one lol - I don't really like pickles.

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