Popular Post TR1PTIK Posted January 23, 2019 Popular Post Share Posted January 23, 2019 (edited) 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”: 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. Edited January 23, 2019 by TR1PTIK GolfSpy Dave, srooch2, CoCoRover and 7 others 10 Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
StrokerAce Posted January 23, 2019 Share Posted January 23, 2019 Wow! With that plan you are destined for success!! Good luck and thanks for sharing. Excited to hear how it goes. TR1PTIK 1 Quote Driver- Cobra Aerojet LS Woods- Cobra LTD 3w 15*, 5W 19*, F9 24* Irons- XXIO X (6-A) Wedges- Callaway Jaws Raw (54/58) Putter- Bettinardi BB56 Ball- Maxfli Tour X Buggy- Motocaddy M7 GPS Remote Electric Caddy Bag- Motocaddy Dry-Series Proudly testing for 2024: Link to comment Share on other sites More sharing options...
MattF Posted January 23, 2019 Share Posted January 23, 2019 Best of luck to you mate, hope you continue on the path you've chosen. TR1PTIK 1 Quote In the bag: Driver: Darkspeed X 9° UST Mamiya LIN-Q M40X Blue 7F4 Fairway: Apex UW 19° & 21° Project X HZRDUS Smoke RDX Black 5.5 Irons: JPX 923 HMP 5-PW UST Mamiya Recoil 95 F4 Wedges: T-22 Denim Copper 48°, 52° & 56° UST Mamiya Recoil 95 F4 Putter Sycamore 005 Wide Blade Bag: Fairway 14 stand bag Balls: Chrome Tour Cart: CaddyLite ONE Ver. 8 God Bless America, God save the King, God defend New Zealand and thank Christ for Australia! Link to comment Share on other sites More sharing options...
tony@CIC Posted January 23, 2019 Share Posted January 23, 2019 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. TR1PTIK 1 Quote Left Hand orientation SIM 2 D Max with Fujikura Air Speeder Shaft Cobra Radspeed 3W/RIptide Shaft 410 Hybrids 22*, 26* Cobra Speed Zone 6-GP/Recoil ESX 460 F3 Shafts SM7 54* Wedge Glide 3.0 60* Wedge O Works putter V3 NX9-HD - 4 Wheel EZGO TXT 48v cart - too many shoes to list and so many to buy And BAG Boy Golf Balls: Vice Pro Plus 2020 Official Tester Beginning Driver Speed - 78 2019 Official Tester 410 Driver 2018 Official Tester C300 Link to comment Share on other sites More sharing options...
TR1PTIK Posted January 23, 2019 Author Share Posted January 23, 2019 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. tony@CIC and MattF 2 Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
TR1PTIK Posted January 24, 2019 Author Share Posted January 24, 2019 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. cksurfdude and MattF 2 Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
edingc Posted January 24, 2019 Share Posted January 24, 2019 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. TR1PTIK, MattF, cksurfdude and 1 other 4 Quote Unofficial WHS Handicap: 7.5 / Anti-Cap: 13.0 (Last Updated Feb. 19, 2024) Driver: Callaway Paradym TD (10.5°, -1/N), 45.75", Fujikura Motore X F1 6X | Fitting Post 3 Wood: Cobra RadSpeed Big Tour (14.5°), 43", Fujikura Motore X F1 7X 20° Hybrid: PXG 0211 (2020 Model), 40.25", Mitsubishi Tensei AV RAW White 90X 4 Utility: Cobra KING Utility (2020 Model), 38.5", Aerotech SteelFiber i110cw Stiff 5-PW: Ben Hogan PTx Pro, 37" 7 Iron, Aerotech SteelFiber i125cw Stiff | Club Champion Fitting 50°, 54°, 58°: Edel SMS, V Grind, Nippon Modus 125 Wedge| Official Review Thread Putter: L.A.B. Golf DF 2.1, 36", 68°, Black with Custom Sightlines, BGT Stability Tour, L.A.B. Press II 3° | Unofficial Review Grips: Star Sidewinder, Undersized with Custom Tape Build-Up Ball: Snell MTB-X Optic Yellow Tracked By: Shot Scope H4 Bag: Personalized 2020 Sun Mountain Sync Riding On: Bag Boy Nitron | Official Review Thread WITB? | 2022 Reviewer Edel SMS Wedges | 2021 Reviewer Maxfli Tour and Tour X Balls | 2020 Participant #CobraConnect Challenge | 2019 Reviewer Callaway Epic Flash Driver Link to comment Share on other sites More sharing options...
TR1PTIK Posted January 24, 2019 Author Share Posted January 24, 2019 (edited) 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 January 24, 2019 by TR1PTIK downlowkey and cksurfdude 2 Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
cksurfdude Posted January 27, 2019 Share Posted January 27, 2019 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! TR1PTIK 1 Quote WITB of an "aspiring" play-ah ... Driver...Callaway Paradym (Aldila Ascent PL Blue 40/A) 5W...Callaway Great Big Bertha (MCA Kai'Li Red 50/R) 7W...Tour Edge Exotics EXS (Tensei CK Blue 50/R) 4H...Callaway Epic Super Hybrid (Recoil ZT9 F3) 5H...Callaway Big Bertha ('19) (Recoil 460 ESX F3) 6i-GW...Sub 70 699 V2 (Recoil 660 F3) 54°, 60°...Cleveland CBX2, CBX 60 (Rotex graphite) Putter...EvnRoll ER5 or MLA Tour XDream (P2 Reflex grips) ...all in a Datrek bag on an MGI Zip Navigator electric cart. Ball often, not always, MaxFli Tour. Forum Member tester for the Paradym X driver (2023) Forum Member tester for the ExPutt Putting Simulator (2020) Link to comment Share on other sites More sharing options...
TR1PTIK Posted January 28, 2019 Author Share Posted January 28, 2019 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). srooch2, MattF and cksurfdude 3 Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
jayjay0808 Posted January 29, 2019 Share Posted January 29, 2019 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! TR1PTIK 1 Quote In my bag: Driver: Rogue ST Triple Diamond LS 10.5* (set to 9.5) UST Lin-Q Gunmetal 6f5 Wood: Tsi2 15* Project X RDX Black 70 6.5 Hybrids: King Utility 19.5* Diamana Tensei White Pro 90TX Irons: Cobra King Tour MIM 4-PW Dynamic Gold 120 X100 Wedges: Milled Grind 3 50*, 54*, 58* Tour Issue S400 Putter: Nashville Z1C 34" Ball: Pro V1x Link to comment Share on other sites More sharing options...
TR1PTIK Posted January 29, 2019 Author Share Posted January 29, 2019 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. Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
revkev Posted January 29, 2019 Share Posted January 29, 2019 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 TR1PTIK 1 Quote Taylor Made Stealth 2 10.5 Diamana S plus 60 Aldila R flex - 42.25 inches SMT 4 wood bassara R flex, four wood head, 3 wood shaft Ping G410 7, 9 wood Alta 65 R flex Srixon ZX5 MK II 5-GW - UST recoil Dart 65 R flex India 52,56 (60 pending) UST recoil 75's R flex Evon roll ER 5 32 inches It's our offseason so auditioning candidates - looking for that right mix of low spin long, more spin around the greens - TBD Link to comment Share on other sites More sharing options...
TR1PTIK Posted January 29, 2019 Author Share Posted January 29, 2019 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. cksurfdude 1 Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
cksurfdude Posted January 29, 2019 Share Posted January 29, 2019 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... GB13 and TR1PTIK 2 Quote WITB of an "aspiring" play-ah ... Driver...Callaway Paradym (Aldila Ascent PL Blue 40/A) 5W...Callaway Great Big Bertha (MCA Kai'Li Red 50/R) 7W...Tour Edge Exotics EXS (Tensei CK Blue 50/R) 4H...Callaway Epic Super Hybrid (Recoil ZT9 F3) 5H...Callaway Big Bertha ('19) (Recoil 460 ESX F3) 6i-GW...Sub 70 699 V2 (Recoil 660 F3) 54°, 60°...Cleveland CBX2, CBX 60 (Rotex graphite) Putter...EvnRoll ER5 or MLA Tour XDream (P2 Reflex grips) ...all in a Datrek bag on an MGI Zip Navigator electric cart. Ball often, not always, MaxFli Tour. Forum Member tester for the Paradym X driver (2023) Forum Member tester for the ExPutt Putting Simulator (2020) Link to comment Share on other sites More sharing options...
GB13 Posted January 30, 2019 Share Posted January 30, 2019 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. cksurfdude and TR1PTIK 2 Quote Wilson Staff C300 9.0* Fujikura Pro 58 stiff Callaway Rogue 3W Mitsubishi Diamana D+ LTD 80 stiff Mizuno MP-18 MMC FLI-HI 2 iron UST Mamiya Recoil 95 stiff Ping I200's 4-W Aerotech Steelfiber I110 CW stiff Ping Glide 52* and 58* stiff Bettinardi Studio Stock #38 Armlock Link to comment Share on other sites More sharing options...
TR1PTIK Posted January 30, 2019 Author Share Posted January 30, 2019 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. cksurfdude 1 Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
TR1PTIK Posted February 4, 2019 Author Share Posted February 4, 2019 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. Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
sp0rtsfan86 Posted February 4, 2019 Share Posted February 4, 2019 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. MattF, THEZIPR23 and TR1PTIK 3 Quote Driver: Epic Flash 12 Degree Wood: GBB 3 Wood Hybrid: Razr 4 hybriid stiff stock shaft. Irons: X2 Hot 4 iron (pro version) 5 iron - Gap Wedge (non pro version). KBS 120g Shaft stiff cut 1/2 inch bent 1°upright Wedges: 52° 56° and 60°. All grips are Golf pride grips midsized Putter (lefty): Odyssey Metal-X #8 34", stock shaft bent 2° Superstroke grip Golf Balls: 2018-9 Pro-V1x and Prov1s Shoes: Dryjoy tours Link to comment Share on other sites More sharing options...
TR1PTIK Posted February 4, 2019 Author Share Posted February 4, 2019 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. Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
chemclub Posted February 4, 2019 Share Posted February 4, 2019 Good for you and keep it up! The following is purely anecdotal evidence based on myself. Awesome work out plan, but I didn't see anything in there about nutrition. As a 35 year old I can tell you from experience that exercise alone doesn't do it for us anymore. I could drop weight so easily in my 20's just by increasing workout volume. Not so anymore—likely due to not as much sleep, work stress, kid stress, changing biochemistry with age, who knows? I might use this thread to keep myself more accountable! cksurfdude and TR1PTIK 2 Quote Bag: Bennington Quiet Organizer 9-Lite (link) Cart: 3.5+ Driver: F9 speedback, Accra iWood Woods: Sonartec GS Tour 14*, Fujikura Six S DI: T-MB 2 iron, KBS Tour-V 120 X, Irons: PP-9003SN 4-GW, Nippon 1150GH Stiff Wedges: 1957 K-grind SW, LW, Nippon 1150GH Stiff Putter: EXO Indianapolis (link) Ball: MTB Link to comment Share on other sites More sharing options...
TR1PTIK Posted February 4, 2019 Author Share Posted February 4, 2019 1 minute ago, chemclub said: Good for you and keep it up! The following is purely anecdotal evidence based on myself. Awesome work out plan, but I didn't see anything in there about nutrition. As a 35 year old I can tell you from experience that exercise alone doesn't do it for us anymore. I could drop weight so easily in my 20's just by increasing workout volume. Not so anymore—likely due to not as much sleep, work stress, kid stress, changing biochemistry with age, who knows? I might use this thread to keep myself more accountable! I think I've mentioned the need to meal prep a few times, but for the most part my MEALS aren't horrible. Lots of baked chicken, sweet potatoes and broccoli, along with other veggies and some fruit. However, I have developed a few bad habits which is why I've been working on increasing my water intake and eliminating pop from my diet. I've also eliminated sweets while at work (sweets aren't really an issue at home - but I've developed a habit of munching on candy to help me stay upright at my desk). Aside from that, I do need to get better about tracking caloric intake and making sure it lines up with current goals. I put together an Excel spreadsheet years ago that makes this part fairly easy, I just have to make the time to ensure my meals actually line up with said goals. These goals are based on a BMR of 2170 kcal which I got by averaging the results of the Harris Benedict and Katch-McArdle Equations. I then did a bunch of research on "optimal" macros for weight loss. I put quotation marks around the word optimal because there really is no such thing for every person, but it gives me a good starting point. I could arguably adjust the activity multiplier down to 1.2 which would reduce my total caloric intake to just shy of 2100 kcal, but not sure if that would be appropriate or not since I do plan on adding exercise. For those that are unfamiliar, that multiplier works as follows: 1.2 = Sedentary 1.375 = Lightly Active 1.55 = Moderately Active 1.725 = Very Active 1.9 = Extremely Active Here's a link that offers up a little more detail - https://www.k-state.edu/paccats/Contents/PA/PDF/Physical Activity and Controlling Weight.pdf. My research on the topic of weight loss (and specifically how to apply these calculations) make note that these formulas often produce a number which is higher than what your body actually needs. The estimation of caloric intake based on kcal per lb of body weight as mentioned in the link above is even worse. Using that method, I "could" consume nearly 2900 kcal per day and still lose weight. That would be the same as using an activity multiplier of 1.725 which generally applies to collegiate level and professional athletes - relatively few people could classify as "Extremely Active". Your average gym rat would likely only use a multiplier of 1.55. chemclub, cksurfdude and MattF 3 Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
chemclub Posted February 4, 2019 Share Posted February 4, 2019 Looks like you have a solid plan. I only brought it up because I think you reach an age where nutrition starts to dominate over exercise. You can beat the piss out of yourself all you want, but if the fuel mix isn't right, you just stay put in terms of body fat. For me I am really trying to lower my carb intake because I have blood markers for insulin insensitivity which is is linked to driving high cholesterol (which I also have, my lipids in general are all bad). I have been exercising hard for 2 years with no change so I have to revisit the number of office sweets I similarly consume through out the day. Exercise and restricting simple carbs can return your insulin sensitivity so we will see how my blood numbers look in a few months. I'll post here with my results! Then next step is going pure keto so I can be totally ripped! MattF, TR1PTIK and cksurfdude 3 Quote Bag: Bennington Quiet Organizer 9-Lite (link) Cart: 3.5+ Driver: F9 speedback, Accra iWood Woods: Sonartec GS Tour 14*, Fujikura Six S DI: T-MB 2 iron, KBS Tour-V 120 X, Irons: PP-9003SN 4-GW, Nippon 1150GH Stiff Wedges: 1957 K-grind SW, LW, Nippon 1150GH Stiff Putter: EXO Indianapolis (link) Ball: MTB Link to comment Share on other sites More sharing options...
TR1PTIK Posted February 5, 2019 Author Share Posted February 5, 2019 (edited) 13 hours ago, chemclub said: Looks like you have a solid plan. I only brought it up because I think you reach an age where nutrition starts to dominate over exercise. You can beat the piss out of yourself all you want, but if the fuel mix isn't right, you just stay put in terms of body fat. For me I am really trying to lower my carb intake because I have blood markers for insulin insensitivity which is is linked to driving high cholesterol (which I also have, my lipids in general are all bad). I have been exercising hard for 2 years with no change so I have to revisit the number of office sweets I similarly consume through out the day. Exercise and restricting simple carbs can return your insulin sensitivity so we will see how my blood numbers look in a few months. I'll post here with my results! Then next step is going pure keto so I can be totally ripped! I appreciate the mention @chemclub. I know a lot of people forget or underestimate how important nutrition is to achieving their fitness goals. Looks like you're well aware of what your needs are as well and I wish you the best of luck. Not to imply or suggest in anyway that keto is a bad move, but I would caution you a bit on it simply because keto can be brutal mentally. It's not easy to go super low carb like that and I've seen plenty of people fail only to quickly regain the weight after reintroducing carbs to their diet. It is true though, if you want to lose weight you need to up your fat intake and knock down the carbs. Now that I'm talking about it, I may go ahead and adjust my macros just a bit more - especially after going back through some of the articles that helped me achieve my goals in the past. Here are two that may help for anyone unfamiliar: https://www.bodybuilding.com/content/macro-math-3-keys-to-dialing-in-your-macro-ratios.html https://www.bodybuilding.com/content/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html I'll have to figure out a way to share my spreadsheet for those who are interested. It makes it easier to get the most out of all of this - or at least it does for me. Edited February 5, 2019 by TR1PTIK chemclub 1 Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
chemclub Posted February 5, 2019 Share Posted February 5, 2019 I agree with everything you said. I brought up keto partly in jest and because it is a hot topic right now. I don't think I could really ever do strict keto. I think nutrition is all about finding what works best for you and what you can reasonably maintain. Although, I would say we could all do with lowering our carb intake if you are overweight—it can only help. My meal prep always hinges around high protein, veg (low glycemic) and fat wherever I can get it. I don't worry about adding higher carb stuff in since I know I am going to find it somewhere through out my week, either intentionally or not. Try to make everything from scratch as well. Based on your links above, I would place myself between a meso to endomorph. Like I said, my goals are mostly centered around getting my blood numbers back in check (fat loss is a byproduct of that). TR1PTIK 1 Quote Bag: Bennington Quiet Organizer 9-Lite (link) Cart: 3.5+ Driver: F9 speedback, Accra iWood Woods: Sonartec GS Tour 14*, Fujikura Six S DI: T-MB 2 iron, KBS Tour-V 120 X, Irons: PP-9003SN 4-GW, Nippon 1150GH Stiff Wedges: 1957 K-grind SW, LW, Nippon 1150GH Stiff Putter: EXO Indianapolis (link) Ball: MTB Link to comment Share on other sites More sharing options...
TR1PTIK Posted February 12, 2019 Author Share Posted February 12, 2019 (edited) Sorry I haven't been checking in. Last week was kind of rough generally speaking, but that's all over. Work outs have still been hit and miss unfortunately, but the diet seems to be doing the trick. After my discussion with @chemclub, I made a few more adjustments and am already seeing improvements. Currently down 3lbs from a week ago. My weight fluctuates quite a bit though so it may not settle there unless I step up on the exercise. My reading goals are still on track for the year at least. I've really enjoyed tackling this goal so far. I just finished my fourth book - Extreme Ownership - and I'm really excited for the 5th - Dichotomy of Leadership. Both were written by Jocko Willink and Leif Babin for anyone unfamiliar. Well worth the read in my opinion. Edited February 12, 2019 by TR1PTIK mr.hicksta, cksurfdude, MattF and 1 other 4 Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
edingc Posted February 12, 2019 Share Posted February 12, 2019 On 2/5/2019 at 10:23 AM, chemclub said: I agree with everything you said. I brought up keto partly in jest and because it is a hot topic right now. I don't think I could really ever do strict keto. I think nutrition is all about finding what works best for you and what you can reasonably maintain. Although, I would say we could all do with lowering our carb intake if you are overweight—it can only help. My meal prep always hinges around high protein, veg (low glycemic) and fat wherever I can get it. I don't worry about adding higher carb stuff in since I know I am going to find it somewhere through out my week, either intentionally or not. Try to make everything from scratch as well. Based on your links above, I would place myself between a meso to endomorph. Like I said, my goals are mostly centered around getting my blood numbers back in check (fat loss is a byproduct of that). I'll happily chime in and mention this year will mark seven years on keto for my wife and me. In my first three months, I went from 210 to 170 and have maintained 160-180 pretty effortlessly since. I second you - the key to any successful healthy lifestyle is about doing whatever is easy for you to maintain. I agree that my experience may not be indicative of everyone's, as @TR1PTIK mentioned keto can be difficult for certain people. Historically, I was not a big bread or potato fan, so for me the biggest adjustment was giving up pizza (which I now find off putting - the crust at least) and learning how to make vegetables more appetizing. TR1PTIK and chemclub 2 Quote Unofficial WHS Handicap: 7.5 / Anti-Cap: 13.0 (Last Updated Feb. 19, 2024) Driver: Callaway Paradym TD (10.5°, -1/N), 45.75", Fujikura Motore X F1 6X | Fitting Post 3 Wood: Cobra RadSpeed Big Tour (14.5°), 43", Fujikura Motore X F1 7X 20° Hybrid: PXG 0211 (2020 Model), 40.25", Mitsubishi Tensei AV RAW White 90X 4 Utility: Cobra KING Utility (2020 Model), 38.5", Aerotech SteelFiber i110cw Stiff 5-PW: Ben Hogan PTx Pro, 37" 7 Iron, Aerotech SteelFiber i125cw Stiff | Club Champion Fitting 50°, 54°, 58°: Edel SMS, V Grind, Nippon Modus 125 Wedge| Official Review Thread Putter: L.A.B. Golf DF 2.1, 36", 68°, Black with Custom Sightlines, BGT Stability Tour, L.A.B. Press II 3° | Unofficial Review Grips: Star Sidewinder, Undersized with Custom Tape Build-Up Ball: Snell MTB-X Optic Yellow Tracked By: Shot Scope H4 Bag: Personalized 2020 Sun Mountain Sync Riding On: Bag Boy Nitron | Official Review Thread WITB? | 2022 Reviewer Edel SMS Wedges | 2021 Reviewer Maxfli Tour and Tour X Balls | 2020 Participant #CobraConnect Challenge | 2019 Reviewer Callaway Epic Flash Driver Link to comment Share on other sites More sharing options...
TR1PTIK Posted February 12, 2019 Author Share Posted February 12, 2019 1 hour ago, edingc said: Historically, I was not a big bread or potato fan, so for me the biggest adjustment was giving up pizza (which I now find off putting - the crust at least) and learning how to make vegetables more appetizing. Yeah, I don't think keto would quite work for me. Bread and potatoes are life! LOL I do agree about the pizza. Even though I still can eat it, it's not a food I enjoy as much as I used to since I've tried to eat healthier foods over the past few years. While not low enough to be considered keto, I did lower my carb intake to 20%. Protein and fat are set at 50% and 30% respectively (at least for this week). Meal prep has been difficult of late so I opted to piece together a one-week meal plan using recipes from The Shredded Chef cookbook. It cost a little more money to do it this way, but it was easy to draw up a plan and carve out time to follow the instructions for the recipes. I fully intend to develop my own plan from scratch this week so I have something a little more cost-effective and better suited to my personal tastes. MattF and edingc 2 Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
TR1PTIK Posted February 21, 2019 Author Share Posted February 21, 2019 Well after many failed attempts to get the workouts going, I've decided to scrap my original plans. I'm the type of person who easily falls into the trap of everything needing to be perfect. I'm not normally a type A person, but when it comes to achieving certain objectives I can become obsessive and will get bent out of shape/lose my motivation if something prevents me from doing precisely what I set out to do. It's something I'm really trying to work on - especially as it pertains to fitness. With that in mind, the plan from here on out is to simply get to the gym as often as I can (hopefully 3-5 times a week). I made it there with my wife and kids on Tuesday and had a decent workout. Quite frankly, I would have liked to keep going longer than I did, but my body was telling me to stop so I listened and went home. I plan on going back tonight. No particular agenda in mind other than working a different set of muscles from last time. I had hoped to be posting here more frequently, but it just hasn't worked out that way - probably because I haven't been making the kind of progress I wanted, but I'm going to try and step it up. I appreciate the support from those of you following along and commenting. I know I'm not the only one who struggles with fitness so if you've had similar experiences in your fitness journey, I'd love to hear about them and how you overcame them. If you're still struggling, post that up as well so we can encourage each other to keep moving forward. Thanks spies! cksurfdude and MattF 2 Quote Driver: ST190 9.5* Fujikura Atmos Blue 5S Fairway Wood: ST190 15* Fujikura Atmos Blue 6S Hybrid: CLK 17* Fujikura Speeder EVO HB Irons: J40 CB (3-PW) Dynamic Gold Tour Issue X100 Wedges: Milled Grind 2 54* & 58* Dynamic Gold S200 Putter: Tri-Hot 5k Two 34" Bag: Players 5 Stand Bag Ball: Maxfli Tour Link to comment Share on other sites More sharing options...
edingc Posted February 21, 2019 Share Posted February 21, 2019 11 minutes ago, TR1PTIK said: I appreciate the support from those of you following along and commenting. I know I'm not the only one who struggles with fitness so if you've had similar experiences in your fitness journey, I'd love to hear about them and how you overcame them. If you're still struggling, post that up as well so we can encourage each other to keep moving forward. Totally get it. I too struggle often with perfect being the enemy of good. I think you have the right mindset going forward, getting to the gym when you can and making it a priority to go, but maybe not feeling like you didn't do something right if you miss a day or three. I try to get to the gym before work three times a week. The last month has been extremely rocky because the Polar Vortex caused all sorts of havoc. First, all of the snow shut down the gym for a week. Then, that snow thawing so quickly had me up in the middle of the night several days in a row shoveling water out of our basement. Finally, the ice storms that followed knocked out my power for two days. I still haven't been to the gym three times in a week for over a month now. Do you have the ability to do things at home? Even bodyweight exercise or yoga? I have found doing my SuperSpeed sticks at home helps to keep me feeling like I'm doing something. It's not a workout exactly, but it does benefit my golf game so it's at least a form of training. And, as long as you're still doing OK with diet, you're 80-90 percent there. Exercise just helps. TR1PTIK and cksurfdude 2 Quote Unofficial WHS Handicap: 7.5 / Anti-Cap: 13.0 (Last Updated Feb. 19, 2024) Driver: Callaway Paradym TD (10.5°, -1/N), 45.75", Fujikura Motore X F1 6X | Fitting Post 3 Wood: Cobra RadSpeed Big Tour (14.5°), 43", Fujikura Motore X F1 7X 20° Hybrid: PXG 0211 (2020 Model), 40.25", Mitsubishi Tensei AV RAW White 90X 4 Utility: Cobra KING Utility (2020 Model), 38.5", Aerotech SteelFiber i110cw Stiff 5-PW: Ben Hogan PTx Pro, 37" 7 Iron, Aerotech SteelFiber i125cw Stiff | Club Champion Fitting 50°, 54°, 58°: Edel SMS, V Grind, Nippon Modus 125 Wedge| Official Review Thread Putter: L.A.B. Golf DF 2.1, 36", 68°, Black with Custom Sightlines, BGT Stability Tour, L.A.B. Press II 3° | Unofficial Review Grips: Star Sidewinder, Undersized with Custom Tape Build-Up Ball: Snell MTB-X Optic Yellow Tracked By: Shot Scope H4 Bag: Personalized 2020 Sun Mountain Sync Riding On: Bag Boy Nitron | Official Review Thread WITB? | 2022 Reviewer Edel SMS Wedges | 2021 Reviewer Maxfli Tour and Tour X Balls | 2020 Participant #CobraConnect Challenge | 2019 Reviewer Callaway Epic Flash Driver Link to comment Share on other sites More sharing options...
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