Journey from in shape to athletic

K

Kiba Stryker

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A little about me. I am 24 and am in the USAF. Just hit my one year in today. I have always been a competitive person and love playing sports.

I played football throughout highschool and played baseball from very little. I have tried to keep up with it with rec leagues and what not since then and it is a good way to have fun.

Now I have been out of structured pt for a couple months and have fallen out of really good running shape. I have put on a little weight, and keep telling myself i was going to do something about it.

Last week a bunch of us from our office decided to have a body fat % contest, to see who could lose the highest percentage of their bodyfat %(i hope that makes sense;-) We got measured today and being 5'10'' and 207 i got measured at 18.3% BF. Which all-in-all is better than I thought i would be at.

I plan on doing a program like Crossfit Football to both increase my aerobic capacity and build strength and muscle at the same time. My longer term goal is to try and play some club level rugby with the team in town here, and hopefully get under 10% BF down the road. Our competition officially ends Jan 31, so time to hit the ground running.

Tonight i have a flag football game, so I wont be trying to tire myself out before that. I will continue to update daily(except for the weekends most likely) and hopefully with some encouragement i can stick to it this time around.

Thanks for stopping by,
Kevin
 
Welcome!

this looks great!!


I know about cross fit but this is new, looks great
 
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CF football is something I try and dabble in as well. Again the space issue and trying to go from deadlifts to sprints is a challenge but that is also one of my resources.

Yesterday for AF pt we ended up playing 4v4 full court basketball for an hour or so, and today I have a date with Cindy. She is neither my GF nor my car, and I will tell you how it goes afterwords.
 
Today we had mandatory PT and we ran 3.2 miles. Surprised myself and ran the whole thing. I have not run long distance in a while so it was a good start.

Did ok on eating, had eggs for breakfast with green tea. Lunch was a stir fry with pork and lots of veggies, and the GF is cooking potatoes and some other stuff for dinner.
 
Some call it a workout, I dont think it qualifies, but we played ultimate frisbee yesterday afternoo for organized pt. Tonight is a football game, so we will see if thats a workout this time.
 
Played in the flag football game last night, had a good night. We won 20-0 and i had an interception that i returned 60 yds, before finally getting caught. I didnt expect to make it that far because I am quickish, but by no means fast.

Anyway should be able to do Crossfit football today, 3 sets of as many reps as possible of strict pull ups.

Then for the met-con it is 3 cleans at 70-80% 1rm on the minute, every minute for 15 minutes. I am going to try 115 lbs since i am out of shape/practice with my cleans.

Update later.
 
So I played a half hour of basketball before starting the workout. Full court 4v5 on the 4 team so I got a good warmup.

Did the cleans at 115, and did twelve rounds. I had a ride waiting for me outside.
The 5th round was 4 because i just went one too long and did 10 in the last set to make up for me leaving early.

Did the pullups at home 30 minutes later, 7-7-5.
 
Diet has been all over the place. But on monday we did some circuit training for organized PT, and yesterday we had a mandatory fun day. I played a game of football and 4 games of ultimate frisbee. My shins dont like that news very much, but hey.

We will probably get out early from work today, and i will hit up the gym for some crossfit football action.
 
Havent been very up to date with this log I know. Long Thanksgiving weekend proved to be lazier than i thought. Yesterday did a weight workout with 45sec -1min of rest. First block rotating from single leg DB romanian deadlifts, then a step up on a bench with DB's and then step off backwards into a lunge. Sounds funny i know. And then "power squats" with DB's squatting all the way down and then explosively lifting upward onto toes shrugging shoulders. did 10 reps each for 3 sets

Then DB bench presses with 40-40-45 lbs, 10 reps each, and bent over DB rows with 25-25-25 10 reps each.

Next round was one set incline DB press, but starting with the DB's in up position, slowly lowering each arm alternately up to 10 reps per arm. the pulldowns with 90lbs for 10 reps. Only one set here.

Lastly two rounds of core work. lying opposite arm leg toe touch. lifting right arm to touch left toe keeping opposite limbs on the mat. 10 reps each side 2 sets. Planks with elbow touch. Arm that is not on the ground hand behind head, twist and touch to the ground 10 times each arm, also two full sets.

I also played a quick game of 3v3 basketball afterwards that went well. Little sore today but the routine calls for an off day between workouts and im ok with that for now.
 
So i am a sucker for fitness magazines. I have been reading them for years, and I have read it all, but, they still catch my eye. I found a formula for calorie intake in the current Mens Health, and am going to give it a shot.

210lbs(target weight) x 12.5(workout hours per week +9.5) For a total calorie intake of 2625.

total protein= 210 target bw
total fat = 105 half of target
total carbs = 210 long equation of total cal - (pro cals + fat cals) all divided by four.

Today looks like this so far.
Item Fat g Carb g Pro g Cals
3 slices ham 2 2 11 70
12 oz cottage cheese 0 20 30 200
banana 0 29 1 110
rice 1 53 5 242
salmon 6 0 32 185
tempura 12 9 3 180
2 pc cali roll 2 9 2 65

so far 23g 122g 84g 1052cals
to go 84g 88g 126g 1573cals

The workout plan im doing is only 3 days a week, so today is a day off, although i might do some yoga like stretching and stuff at home. Also if i dont fulfill the fat goal im ok with that, i am still doing the bodyfat % comp and less intake of fat will help.

Starting rugby this week as well so that will up the exercise.
 
Dinner
chicken breast 1.5 fat 0 carb 46g protein 200cals
linguine 1g fat, 60g carbs 10g protein 300 cals
milk .5g f 12g carb 8.5g protein 86cals

Ill probably have some peanut butter later, which will bring me closer to my total. The measurements may not be exact but at least this way i am watching what i eat and monitoring my intake. Protein shakes may be in order.
 
End of yesterday went good and bad.

Worked out and did the same workout as monday, for the most part.
The single leg romanians done 10 reps per leg with 10lb DB's
The step up lunge thing was at 20lbs
squat jumps at 40lbs

DB bench press at 45, 55, and 60. last set was only 8 reps
bent over rows at 40 lbs.
Had to skip the rest because of a time crunch. Had to get home and go to a holiday party, where i had a double Johnny walker and coke, chicken, rice, carrots, green bean stuff, two rolls and a slice of pie. Oh and a beer in there somewhere. So ya it was a little out of control.

Breakfast this morning was a PB&J, and i had a bosc pear with my green tea here at work. Tonight will be my first try at rugby, which i will consider "active rest" although it wont be much rest.
 
Food today.
3 eggs 162 cals
glass milk about 100 cals
And im bad i know
SODA 170 cals

Update later.

EDIT- Last night did a quick workout, doing 1 pullup for every round every minute for as many rounds as possible. EX doing 1 the first, 2 the second, 3 the third and so on. Did 7 round plus 4 pullups.
 
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Lunch
1/2 lb ground beef prob around 350 due to added cheese
tuna 200cals
bread 100cals
fat free american cheese 31 cals
Total 1120 so far today.
 
Did the Strength part of the CFFB but did bench instead of press, apparently i couldnt read:shrug:

Squats
115x10 warmup, 135x5 warmup 205x5 225x5 235x5
They felt kind of easy but i didnt want to over do it.
Bench
135 warmup 135 warmup then i put two 10's on each side and for some reason thought i was doing 155. So i took the big weighted collars off 2" each, and just used the spring ones. Still did 3x5 at 175, which i am fairly impressed with due to my lack of benching as of late.
 
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