Fitness Goals: Helping Each Other Reach Our Goals

[Owengeorge13]

P90x3, CVX bootcamp, then golf specific.  Stretching.  Still under the weather.  

[Owengeorge13]

12 holes with a putting, full swing warmup. Walking/carrying 

[taylorjonasher]

Monday's Workout: Push - https://connect.garmin.com/modern/activity/14794180450

Weight - 199.4 (yikes +5.7 from Friday)

Did not track over the weekend. I'm pretty sure I did not hit a 19,950 calorie surplus and most of this is water. I did most definitely hit the 2,500 - 3,000 intake range on Saturday and Sunday, but given my BMR of 2,300 this shouldn't be such a large increase. We'll give it this week to level out. I also haven't pooped for two days - I might just be full of sh**. 

[cksurfdude]

Practiced at the range Saturday, walked 9 Sunday, pushed a manual lawn aerator around my front and back yards today .. getting my leg work in!

[Owengeorge13]

LiiFT4week6day2: back/bi/hiit/core. Treadmill

[Owengeorge13]

Liift4 week6, day3: shoulders,/core, golf specific. Treadmill walk/jog/run/walk

Edited April 9 by Owengeorge13

[barney_bogey]

Leg day. Felt pretty good. Like really good....


I just squatted 4 wheels. That's 405 pounds.
I just weighed at 152.

It's kind of like "breaking par" for me. Huge.

If you need me I'll be on the couch for the next couple days.

Cheers!
B

[jbern]

15 minutes ago, barney_bogey said:

Leg day. Felt pretty good. Like really good....


I just squatted 4 wheels. That's 405 pounds.
I just weighed at 152.

It's kind of like "breaking par" for me. Huge.

If you need me I'll be on the couch for the next couple days.

Cheers!
B

Congratulations @barney_bogey! Well done. Keep at it!

[taylorjonasher]

Tuesday's Workout: Pull  (less ez bar curls) - https://connect.garmin.com/modern/activity/14810765052

Mondays Calories In: 1,725

Monday's Calories Out: 3,085

Tuesday's Weight: 194.4 

 

Wednesday's Workouts: 2mi Run with a couple sprints at the end - https://connect.garmin.com/modern/activity/14831297670

Curls that didn't get done yesterday - https://connect.garmin.com/modern/activity/14830832938

Tuesday's Calories In: 1,700

Tuesday's Calories Out: 3,064

Weight: 191.0 

18 minutes ago, barney_bogey said:

Leg day. Felt pretty good. Like really good....


I just squatted 4 wheels. That's 405 pounds.
I just weighed at 152.

It's kind of like "breaking par" for me. Huge.

If you need me I'll be on the couch for the next couple days.

Cheers!
B

I don't know why you haven't changed your username to "Quadzilla" yet...

 

[cksurfdude]

On 4/8/2024 at 7:57 PM, cksurfdude said:

Practiced at the range Saturday, walked 9 Sunday, pushed a manual lawn aerator around my front and back yards today .. getting my leg work in!

Followed that up yesterday with a walk to acupuncture and back with a bag of food - yes waaaay less than 450# - and today some swing practice and walking a few holes for irons practice.

Building up the calves (iykyk).

[Owengeorge13]

P90x3 bootcamp, treadmill

[jbern]

4 hours ago, cksurfdude said:

Building up the calves (iykyk).

I take it you’re wearing shorts at the Kingsmill outing?!?

[jbern]

Finished the two week long Muscle Build Up program on the Tonal over the weekend and I haven’t felt great since then.  I decided to power through and do a nice upper body burn out workout and I’m glad I did. It went surprisingly well given how down my attitude was about it. 

[FallenSaber]

I've fallen a little behind on my training. I did get 14 miles in last Sunday but haven't gotten a run in since. Need to get back out there. But I don't think I posted any of the photos from the race last month. Here are a couple of my favorites. 

[jbern]

11 hours ago, FallenSaber said:

I've fallen a little behind on my training. I did get 14 miles in last Sunday but haven't gotten a run in since. Need to get back out there. But I don't think I posted any of the photos from the race last month. Here are a couple of my favorites. 

Thanks for sharing the photos. That first photo is EPIC! Like front page of a magazine with an article explaining why you carry the flag EPIC! Congrats again on the 1/2 marathon finish! 

Edited April 12 by jbern

[ejgaudette]

Eating has been iffy the past couple days so up a couple pounds but still a good bit down overall which is great. Getting back to it and looking forward to a warm run once this rain lets up. Next week could be the first one in a t-shirt.

[jbern]

I finished my last two week tonal strength program and decided not to start another programs since we’re going away in a couple weeks. So, I did a golf strength and power workout this morning! It went well and I worked up a nice sweat!

[taylorjonasher]

Stayed home "sick" yesterday so that I could be super productive at get a bunch of crap done watch the first day of the Masters.  Actually, I was super productive and got tons done, but I also took the day off of working out. Monday starts day 1 of Fit For Golf, finally got the account set up and am ready to start working. I selected the "Velocity" program, a 12 week program hitting three workouts per week (M/W/F) designed to increase clubhead speed. I'm sitting comfortably between 105 and 110 right now, and hoping to bump that up another 5 mph in the 110 - 115 range after 12 weeks. I think I will keep my "normal" workout rotation going 1x per week, probably on Tuesdays, hitting one of the splits. 

Today's Workout - LEGS!!! - https://connect.garmin.com/modern/activity/14861241642

Legs felt great today. @barney_bogey watch out, I'm coming for your gains, bruh! Nailed my squats with next to zero wobble or loss of hip stability. Full range of motion, but I can tell that something in my left hip (my obturator exturnus or the upper part of the adductor magnus) is weak at the bottom of my squat - I can feel myself start to drift like there is something missing in that particular part of the movement. Not sure what to do about that specifically other than try to hit it with some band work.

Today's Weight: 193.0

Yesterday's Calories In: 2,124

Yesterday's Calories Out: 2,446

 

Wednesday Stats:

Calories In: 1,676

Calories Out: 3,705

[taylorjonasher]

14 hours ago, FallenSaber said:

I've fallen a little behind on my training. I did get 14 miles in last Sunday but haven't gotten a run in since. Need to get back out there. But I don't think I posted any of the photos from the race last month. Here are a couple of my favorites. 

These photos are fantastic! Congrats on completing the half! I've done three, but have since sworn them off. 

[barney_bogey]

Stayed home "sick" yesterday so that I could be super productive at get a bunch of crap done watch the first day of the Masters.  Actually, I was super productive and got tons done, but I also took the day off of working out. Monday starts day 1 of Fit For Golf, finally got the account set up and am ready to start working. I selected the "Velocity" program, a 12 week program hitting three workouts per week (M/W/F) designed to increase clubhead speed. I'm sitting comfortably between 105 and 110 right now, and hoping to bump that up another 5 mph in the 110 - 115 range after 12 weeks. I think I will keep my "normal" workout rotation going 1x per week, probably on Tuesdays, hitting one of the splits. 
Today's Workout - LEGS!!! - https://connect.garmin.com/modern/activity/14861241642
Legs felt great today. [mention=127230]barney_bogey[/mention] watch out, I'm coming for your gains, bruh! Nailed my squats with next to zero wobble or loss of hip stability. Full range of motion, but I can tell that something in my left hip (my obturator exturnus or the upper part of the adductor magnus) is weak at the bottom of my squat - I can feel myself start to drift like there is something missing in that particular part of the movement. Not sure what to do about that specifically other than try to hit it with some band work.
Today's Weight: 193.0
Yesterday's Calories In: 2,124
Yesterday's Calories Out: 2,446
 
Wednesday Stats:
Calories In: 1,676
Calories Out: 3,705

Good man! That's good data you're keeping too.

Do you work in any abductor/adductor and straight glute work? The former really helped with my stability at depth. Not sure if it might help you too as I'm not familiar with your particular hip issue. But yeah, I'm all about those exercises that some consider feminine. Secure with it.

Your deficit is incredible btw. If only everyone understood the math of weight change so well.

Stay strong.
B

[taylorjonasher]

35 minutes ago, barney_bogey said:

Good man! That's good data you're keeping too.

Do you work in any abductor/adductor and straight glute work? The former really helped with my stability at depth. Not sure if it might help you too as I'm not familiar with your particular hip issue. But yeah, I'm all about those exercises that some consider feminine. Secure with it.

Your deficit is incredible btw. If only everyone understood the math of weight change so well.

Stay strong.
B

I don't specifically target my glutes or ads/abs; during squats I just focus on driving the knees out over my toes and activating my glutes and abductors to try to keep my butt down. Kinda hard to explain, but it's worked so far - they just kinda get worked with the movement. I do a fair bit of stretching throughout the week to hit all areas; standing figure fours, standing hip circles, pigeon pose, butterflies. I haven't ever noticed this particular weakness before today, but then again I've historically lived a little bit higher in the range of motion. If this deficiency continues into next week with more weight, I'll bust out the bands and unitard and channel my inner Suzanne Sommers.

Thanks for the kudos on the deficit - it is the most difficult part of everything. I've got a pretty good handle on my daily intake and nutrition needs (protein via supplement isn't the most pleasant, but it checks the box), but overcoming the urge to smash 6 fruit roll ups or a half a pizza in front of my kids is sometimes a real battle, especially on days where I'm burning 3800+ calories. My baseline target is a little aggressive at 1,600 right now (BMR of 2,300 - 1,600 = 700 deficit * 7 days = 4,900/3,500 = 1.4 lbs lost per week). I'll allow myself extra intake depending on how much extra I exert, but I'm always trying to maintain the average deficit. I've found that the simplest foods (eggs, rice, chicken, broccoli, cauliflower, apples, bananas, greek yogurt) can be consumed in pretty large quantities in a "kind-of" intermittent fasting schedule. I normally take 77g of protein (387 cal) as my late breakfast / lunch, then a large dinner (around 1,000 - 1,200 cal), and usually a couple hundred as some kind of snack before bed (usually yogurt and some kind of fruit - plums are in season right now!). It takes a little bit of work and discipline, but I'm happy with the results thus far. I'm working towards 184 as an intermediate goal (the weight I remember post-Marine Corps as "hey, you still look pretty good"), with 173 as the final number (that should put me around 10% body fat at my current mass). 

[Owengeorge13]

LiiFT 4, week6, day 4 Legs/Hiit/core.  Golf specific/treadmill jog/walk

[FallenSaber]

5 hours ago, taylorjonasher said:

I don't specifically target my glutes or ads/abs; during squats I just focus on driving the knees out over my toes and activating my glutes and abductors to try to keep my butt down. Kinda hard to explain, but it's worked so far - they just kinda get worked with the movement. I do a fair bit of stretching throughout the week to hit all areas; standing figure fours, standing hip circles, pigeon pose, butterflies. I haven't ever noticed this particular weakness before today, but then again I've historically lived a little bit higher in the range of motion. If this deficiency continues into next week with more weight, I'll bust out the bands and unitard and channel my inner Suzanne Sommers.

Thanks for the kudos on the deficit - it is the most difficult part of everything. I've got a pretty good handle on my daily intake and nutrition needs (protein via supplement isn't the most pleasant, but it checks the box), but overcoming the urge to smash 6 fruit roll ups or a half a pizza in front of my kids is sometimes a real battle, especially on days where I'm burning 3800+ calories. My baseline target is a little aggressive at 1,600 right now (BMR of 2,300 - 1,600 = 700 deficit * 7 days = 4,900/3,500 = 1.4 lbs lost per week). I'll allow myself extra intake depending on how much extra I exert, but I'm always trying to maintain the average deficit. I've found that the simplest foods (eggs, rice, chicken, broccoli, cauliflower, apples, bananas, greek yogurt) can be consumed in pretty large quantities in a "kind-of" intermittent fasting schedule. I normally take 77g of protein (387 cal) as my late breakfast / lunch, then a large dinner (around 1,000 - 1,200 cal), and usually a couple hundred as some kind of snack before bed (usually yogurt and some kind of fruit - plums are in season right now!). It takes a little bit of work and discipline, but I'm happy with the results thus far. I'm working towards 184 as an intermediate goal (the weight I remember post-Marine Corps as "hey, you still look pretty good"), with 173 as the final number (that should put me around 10% body fat at my current mass). 

The kids extras are the sneaky calories. I usually cook an extra dino chicken nugget or 2 and I'll snack on the hottest one while I cook dinner. You're doing a better job tracking your intake than I am. Right now I'm guessing my calorie intake and hoping my runs create a deficit on the days I run. I know I'm probably close on non-running days. My biggest problem is having a glass of beer/cocktail/wine or two a night. It's too easy to grab a make a glass but that's easily costing me 500 calories, especially when it's beer. Wine and cocktails tend to be fewer but still not positive.

Do you find it hard to calculate your calorie intake. I feel like it'd be a pain to calculate exact calories for homemade meals and somewhat time consuming to keep track. I imagine it's a lot of dedication. 

[FallenSaber]

Got a 4 mile run in today and pushed myself pretty hard for miles 2 and 3. Ended up tying my fastest 5k in 5 years, possibly ever (10 years ago I used different apps so don't have my exact PRs) and was 4 seconds off my fastest mile from 5 years ago.

[taylorjonasher]

2 hours ago, FallenSaber said:

The kids extras are the sneaky calories. I usually cook an extra dino chicken nugget or 2 and I'll snack on the hottest one while I cook dinner. You're doing a better job tracking your intake than I am. Right now I'm guessing my calorie intake and hoping my runs create a deficit on the days I run. I know I'm probably close on non-running days. My biggest problem is having a glass of beer/cocktail/wine or two a night. It's too easy to grab a make a glass but that's easily costing me 500 calories, especially when it's beer. Wine and cocktails tend to be fewer but still not positive.

Do you find it hard to calculate your calorie intake. I feel like it'd be a pain to calculate exact calories for homemade meals and somewhat time consuming to keep track. I imagine it's a lot of dedication. 

It's really not super time consuming. I've been using MyFitnessPal since January and it's super easy. It can be a little cumbersome when you first start, but it only takes a couple of days to get used it, then it's pretty much second nature to plug in what you just ate. If you're a creature of habit like me, you tend to eat the same things over and over (probably because it's what the kids will agree to maybe eat), so you'll get a pretty good idea fairly quickly of what certain foods contain and how much of it you can have to hit your numbers. I'm not super big on macros aside from trying to get most of my calories from protein - the rest fall where they may be, so I try to just pay attention to the final numbers. I'd definitely recommend MyFitnessPal to get started, give it a try and see how it goes.

Regarding alcohol - I'm no teetotaler, but I have definitely cut way back in my drinking and that has had a huge benefit to shedding weight. I had a hard time losing weight when I was having 2-3 beers multiple times per week with friends and dinner. And I usually ate pretty sh**ty when I was slightly clouded. I still have beers, but now it's usually only 1-2 per week and I account for them in my daily intake. If I want to crush 5 Busch lights with the boys, I will. But, I know that it's 500 less calories from somewhere else that I need to be aware of.

[FallenSaber]

@taylorjonasher thanks for the info and I'll be downloading MyFitnessPal to give it a try.

When it comes to beer, I tend to lean towards IPA and DIPAs amd those nasty sucker's can be 300+ in calories per beer. Part of the reason I've been trying to drink less beer and any time I want a drink, go for a glass of wine or a vodka soda. I know those are at least between 100-150 a glass. But man, I love a good beer! Haha

[cksurfdude]

10 hours ago, FallenSaber said:

IPA and DIPAs

Sorry guys don't hate on me but I don't have to count calories...

Do, of course, have to be mindful of how much I eat per meal and not to overdo it multiple days in a row .. but overall I'm really lucky to still have a reasonably decent metabolism...

[Owengeorge13]

LiiFT4week7day1 chest/back/core: golf specific

[taylorjonasher]

4 hours ago, cksurfdude said:

Sorry guys don't hate on me but I don't have to count calories...

Do, of course, have to be mindful of how much I eat per meal and not to overdo it multiple days in a row .. but overall I'm really lucky to still have a reasonably decent metabolism...

Lol don't worry when I hit my goals I'll be sure to celebrate with a few too many oat sodas. Just have to stay in the habit of keeping track of things and not letting them get away from you - something I've done a crappy job of in the past!

[Owengeorge13]

Warm up routine (387 calories), then walk/carry 18 holes/at course warm up (1998 calories)