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2014 Fitness & Nutrition Thread With Coach Beard

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Lots of solid work going on here folks! Keep it up!
 
Took yesterday and today off. Caught something the kids brought home from school. First time I haven't put in some kind of workout in over 20 days. Down to 193 today after tipping the scales at over 215 6 weeks ago.
 
Howzat said:
Took yesterday and today off. Caught something the kids brough home from school. First time I haven't put in some kind of workout in over 20 days. Down to 193 today after tipping the scales at over 215 6 weeks ago.
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Rest is your friend my broski. Relax and come back stronger!
 
Howzat said:
Took yesterday and today off. Caught something the kids brought home from school. First time I haven't put in some kind of workout in over 20 days. Down to 193 today after tipping the scales at over 215 6 weeks ago.
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Take a few days. Overtraining related injury is far too easy.
 
Most days it has just been 20 min. of rowing to get some cardio in. My body has felt better than I can remember. I do miss not working out which has never been the case.
 
Howzat said:
Most days it has just been 20 min. of rowing to get some cardio in. My body has felt better than I can remember. I do miss not working out which has never been the case.
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Exercise inertia my man. It is a real thing.
 
5k in 24:30. First time running in about 4 months, so I feel that was pretty good. My goal is to get back in 2010 shape, which was cut by an MCL tear.


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How do you work the resistance bands to get your swing speed up? My ss is consistently in the high 80s, and no matter what, I can't get it faster.

jlukes said:
Well resistance bands have really helped me get my swing speed back up after straining my left shoulder at the #grandaddy and resting it for a month and a half. Started swinging clubs again at the end of January and my driver swing speed was down to 106.

After about a month of workouts my speed is already back up to 113 and the shoulder is feeling much stronger
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I am thinking that some clean and jerks are in order for tonight.....
 
Is there any sort of reasonable fitness app out there? I don't really like myfitnesspal, but it will work if you all can't suggest something better. According to the Samsung app on my new phone, I need to eat 3600 cal a day and burn 1500 through activity. Who the hell can burn 1500 cal through activity in a day? I'd have to ride that stupid bike for 3 hours.
 
Hawk said:
Is there any sort of reasonable fitness app out there? I don't really like myfitnesspal, but it will work if you all can't suggest something better. According to the Samsung app on my new phone, I need to eat 3600 cal a day and burn 1500 through activity. Who the hell can burn 1500 cal through activity in a day? I'd have to ride that stupid bike for 3 hours.
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Apparently you can just sit around for 8 hours and burn 1500 calories. What are your goals?
 
blugold said:
Apparently you can just sit around for 8 hours and burn 1500 calories. What are your goals?
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I'd like to drop about 30 more lbs in about 20 weeks. Don't care if muscles are big or whatever, but obviously want to increase strength by quite a bit.

Right now I'm doing intervals on the bike for 20-30 minutes 5 days a week and TRX three days a week. Won't count golf, but the walking will be a help when I can finally play. Have cut down intake by a large margin. Maybe too much at this point, but I'm struggling to find food choices that are convenient and filling without being garbage.
 
Hawk said:
I'd like to drop about 30 more lbs in about 20 weeks. Don't care if muscles are big or whatever, but obviously want to increase strength by quite a bit.

Right now I'm doing intervals on the bike for 20-30 minutes 5 days a week and TRX three days a week. Won't count golf, but the walking will be a help when I can finally play. Have cut down intake by a large margin. Maybe too much at this point, but I'm struggling to find food choices that are convenient and filling without being garbage.
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One of the things that can help this is cooking in bulk. If you or the wife does decide to cook, make a ton and freeze it. We do this quite often and it helped tremendously when the baby came.
 
Wicked Cool Bearded Man said:
One of the things that can help this is cooking in bulk. If you or the wife does decide to cook, make a ton and freeze it. We do this quite often and it help tremendously when the baby came.
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I may have to do this. Breakfast is the really tough one, but I think making some breakfast burritos with those healthy wraps and then freezing them might work.
 
Hawk said:
I may have to do this. Breakfast is the really tough one, but I think making some breakfast burritos with those healthy wraps and then freezing them might work.
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Great idea. Plus eggs unfreeze very quick in the microwave.
 
Right now I'm eating those frozen eggwhite/turkey sausage breakfast sandwiches, but they are getting REALLY old lol. I mainly like them b/c they keep me good until lunch time and have a reasonable calorie count.
 
Hawk said:
Right now I'm eating those frozen eggwhite/turkey sausage breakfast sandwiches, but they are getting REALLY old lol. I mainly like them b/c they keep me good until lunch time and have a reasonable calorie count.
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Try tossing on Salsa or Franks red hot if you like alittle spice. Or sriracha
 
Hawk said:
Right now I'm eating those frozen eggwhite/turkey sausage breakfast sandwiches, but they are getting REALLY old lol. I mainly like them b/c they keep me good until lunch time and have a reasonable calorie count.
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Its amazing how you can dress stuff up and make it taste different. Also, usually, the hot stuff doesn't add a ton of calories. The sweet stuff does that.
 
Hot is good. Great call dude.
 
Took yesterday off but today Im back at it. Treadmill time #90Mins


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Hit Hypertrophy: Push tonight at the gym.
Military press
Bench press
Dumbell incline Flys
Dumbell Lateral raises
Cable triceps push downs
Overhead cable triceps extensions

Medium weight high reps with a little cardio to warm up and core to finish.
Feeling great!!


typo's courtesy of Samsung Galaxy S4 autocorrect... Enjoy!
 
Monday, gonna see if I can't tear my legs up.

Haven't worked out in a week. Must go work out.

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I got my butt back in the gym today. I have really slacked, and I know if I want to be longer and more accurate in my golf game it starts in the gym. I am focused this year.
 
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