ReturnOfTheDad

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About ReturnOfTheDad

  • Rank
    Revolter
  • Birthday May 14

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  • Location
    Dallas, TX

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  • Class
    warrior

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  1. ReturnOfTheDad

    Onward

    Weight: 221.2 lbs Sleep: 8 hrs Water: 1 Gallon Meals: 6:30am - Protein bar & vitamins 7:30am - SF Monster 8:30am - Protein shake & cereal 11:00am - PB & Nutella sandwich, green tea 2:00pm - Greek yogurt, honey, granola, blueberries, green tea 5:30pm - Chicken & beef fajita tacos 9:00pm - Pizza Fitness: 7:30am - Workout 1 Weights - Chest/Triceps/Lower back 12:45pm - Workout 2 Warm Up - Bodyweight Circuit Intervals - Kettlebells/Sled push Cardio - 2 Miles Notes: Up at 6am today, so that’s a step in the right direction. Got early workout done, but think I need to have prep some coffee day before to be able have it ready right when I get up (or get a Kuerig which may happen). For the time being Mrs.ReturnOfTheDad is recommending doing a cold brew, so will try that first. First day of my own mini fight camp to prep going back to Monk life. Say hello to my little friends: Glad tomorrow is a rest day, because today was an experience. With all the cardio conditioning last month due to my injured hand, I’m pleasantly surprised with my ability to add in additional workouts without feel too wrecked. Definitely some benefits to Scout Life.
  2. ReturnOfTheDad

    Onward

    Weight: 221.6 lbs Sleep: 10 hrs Water: 3/4 Gallon Meals: 12:00pm - Egg whites & veggies, cheese, oatmeal, blackberries, almonds, oj, coffee, vitamins 3:00pm - Greek yogurt, honey, granola, blueberries, green tea 5:30pm - Chicken, green beans, pasta 8:00pm - Protein shake & pb sandwich Fitness: Rest Day Notes: Finally caught up on sleep. Finished phase 1 on my goal towards my updated exercise schedule goal. On to next week of adding cardio back in. Glad I took a rest day today, been a while since lifting 4 times in one week and was definitely feeling it later in the day.
  3. ReturnOfTheDad

    Osu

    This reminds me of the following article on TOR about why humans head up the Federation in Star Trek. Apparently there is some anthropological basis to this theory! https://www.tor.com/2016/10/17/the-answer-to-why-humans-are-so-central-in-star-trek/ My favorite excerpt: Oh humans.... #TeamHoldMyBeer
  4. ReturnOfTheDad

    Onward

    That’s what happens when the hunger hits on Leg Day, poor Shane never saw it coming...
  5. ReturnOfTheDad

    Onward

    Weight: 223.2 lbs Sleep: 6 hrs Water: 3/4 Gallon Meals: 8:00am - Coffee 11:00am - 2 Egg white breakfast McMuffins & vitamins 1:00pm - Chicken, bell peppers, potatoes and green tea 5:00pm - Steak, Brussels sprouts, soda, fruit popsicle 7:00pm - Granola bar 9:30pm - Protein shake & pb sandwich Fitness: Weights - Shoulders/Arms/Obliques Notes: Slowly working on a sleep reset. Got up at 6am today but not early enough to get a morning workout in. Ended up going in the evening. Things are starting to settle a bit. It took a full week to adjust to being back at home after 2 weeks on the road. Also going to take some time to get the commissions rolling in, so having to adjust my spending habits and budget which is a bit of a bummer, but doable and probably pretty important. So hard to not run out and try to tackle everything at once, but learning that patience pays off.
  6. ReturnOfTheDad

    Onward

    Weight: 221.2 lbs Sleep: 5 hrs Water: 3/4 Gallon Meals: 7:30am - Protein bar, SF Monster & vitamins 9:30am - Protein Shane & banana 12:00pm - Yellow curry chicken & rice, soda 2:00pm - Coffee milk shake 8:00pm - Gyro platter, potatoes, green beans, pita, cheese Fitness: Weights - Legs Notes: Reassessed priorities per @Urgans recommendation and putting lifting as primary and monk life secondary. To make that happen I’m switching back to daily morning workouts (going to try and conquer this early workout time once and for al). Got to the gym a little late this morning but made it and got it done. For sport and practical purposes I’ve switched my Barbell Lunge from back position to front position. I can see how this is beneficial for take downs and other life/household things, as when I pick something/someone up, it’s usually in front of me and not across my shoulders. Need some work on my technique and did 20lbs less than the previous variant, but on the road and feeling pretty good about the transition. Finished putting out flyers and spreading the word to start the Recovery JiuJitsu meet up starting next week. Been a long couple of months putting this all together but finally at a point where I can step back and see if it will take off. Long but productive day.
  7. ReturnOfTheDad

    A Druid's Battle Log

    I was at where you are currently a few years ago and had to find a place to start. For me, I started to learn by cooking chicken breasts because they were super cheap and quick (I could pan cook one in 8 minutes/4 minutes each side in medium heat and could do 2-3 at a time). The only prep was to put the chicken breasts in a zip lock bag with marinade (store bought from the dressing section at the supermarket) the night before, and a cheap digital cooking thermometer to know when they hit 160 degrees. That was all I needed to get started and I used easy to make boxed sides for carbs (mashed potatoes, Mac& cheese, stuffing) and just microwaved frozen vegetables and added a little butter and garlic salt. Not only was it tasty, it gave me a real sense of accomplishment and pride from making a legit “home cooked meal”. From there I just tried different marinades, which then dictated the sides and my skills grew from there. Teriyaki marinade = minute rice and frozen stir fry vegetables, BBQ marinade = frozen potato and bell pepper meddly, etc. Eventually I move to fish, and beef, started doing my own seasonings combinations and sauces based on what I liked. I looked at it more as an RPG skill tree than anything else, but the key for me even today is to start with the protein and let that dictate the rest. It made shopping more of a creative endeavor for me as well. Not sure if that helps, but that’s what helped me find a real joy in cooking. If my cooking mojo is low sometimes I’ll watch something like one of those Netflix cooking travel shows (RIP Anthony Bourdain, No Reservations was my go to) or the like. I’ll leave you with a few quotes that will hopefully speak to your Inner Chef: “There is no sincerer love than the love of food.” -George Bernard Shaw “One cannot think well, love well, sleep well, if one has not dined well.” -Virginia Woolf “If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.” -J.R.R. Tolkien Hope this helps!
  8. ReturnOfTheDad

    Onward

    Weight: 219.8 lbs Sleep: 8 hrs Water: 2/4 Gallon Meals: 10:00am - Egg whites, oatmeal, cruising, almonds, coffee 1:00pm - 2 Chicken sandwiches, iced tea 5:30pm - Chicken, green beans, pasta 10:30pm - Turkey sandwich, chips, milk Fitness: Rest Day Notes: Had the monthly depressive episode yesterday. Fortunately this is the fastest it’s passed. Only 24 hours, which is down from 72 hours last month and WAY down from stretches of 9 days last year. I think I’m catching them earlier so it doesn’t take near as long to pull out of them. Will continue to log and monitor. Hopefully I can get some guidance from my doctor once my insurance starts again in a few weeks. I’m coming to terms with the idea that supplements and nutrition may not be the end all beat all fix for this and it’s either going to be catching the episode earlier and take the behavioral steps to limit the duration (would LOVE to get it down to just a few hours) or pharmaceuticals. Got a chance to meet with old JiuJitsu Coach today and going to be starting back once a week starting next Friday. Just driving up to the building I felt better. I’ve been out of training for about a year and a half. Just feels like part of me has been missing all that time. I know it is something I have always enjoyed and to be at my best for work and family, I have to be at my best as a person, and Monk Life helps me get there. Going to be a long road back to proficiency, but I’m taking those first baby steps. I think my rally cry this year is Return of the Monk. Working toward making that a reality.
  9. ReturnOfTheDad

    Onward

    Thanks @Urgan! Great points and appreciate your recommendations. Going to ramp up slowly over the next 6 weeks or so and some of the things you mentioned provide structure for hopefutavoiding injury.
  10. ReturnOfTheDad

    A Druid's Battle Log

    +1 to that. I’ll cave to some junk food every now and again, but I feel so much better when I eat clean and after leveling up my cooking skills (lots of time and burned things involved) I am hard pressed to find restaurants that can cook the quality of some of the home cooked things I can put together now. Definitely worth the time and effort.
  11. ReturnOfTheDad

    Urgan Shows Up, Does the Thing

    Best of luck on your test!!!
  12. ReturnOfTheDad

    Osu

    I think @Jupiter notes something really interesting about Cap. All those tend to be hallmarks of introverts and contrary to popular belief, introverts often make the best leaders. In ‘Good to Great’ (highly recommended reading), a study was done of corporations that changed course and dominated their marketplace. The majority of the time, a CEO with a personality almost exactly like the MCU version of Captain America, was at the helm. Many retained a lot of these habits/quirks even when achieving responsibilities and success of near mythic proportions. We’re talking Fortune 500 CEOs that drive Honda’s, fed cows, etc. not to escape corporate pressure, but because that was their norm, leading companies was the out of place thing to them, but they did it with focused duty and humility. Interestingly they all typically went through some big challenge (similar to Cap in his WWII exploits) before achieving what’s noted in the book as Level 5 leadership. Adding more food for thought to the discussion buffet.
  13. ReturnOfTheDad

    Onward

    Weight: 218.4 lbs Sleep: 8 hrs Water: 3/4 Gallon Meals: 9:00am - Protein Bar, vitamins 11:00am - Egg whites, cheese, Oatmeal, cruising, almonds 3:00pm - Protein shake, pbj sandwich 5:30pm - Nachos, cake 9:00pm - Turkey sandwich & milk Fitness: Rest Day Notes: Finding that the mood improving supplement I’ve been taking (5HTP) makes me way too tired without caffeine. Been changing up a lot lately so going to leave the supplements out for now and just focus on staying off caffeine. For exercise today, spirit is willing but the body is spent (as @Kishi foretold). Taking today as a rest day. As much as I want to workout all the time, I know I have to listen to my body and take things as they come. I’d love to get into all kinds of fitness and martial arts stuff, but as of now lifting and JiuJitsu are the current priority. Would LOVE to get into a striking art but that may have to wait for now. My number 1 goal this year is to do 315lbs on most of my barbell lifts and to weigh in around 195. If I can get some BJJ in to cover my cardio that would be ideal, but I know I’m at least 2 years away from a blue belt, so goals surrounding that are not even on the horizon. Ultimately I’d like to round everything out with Muay Thai and Kali, but going to have to take things one at a time and keep the long game in mind. Another day down, on to Wednesday.
  14. ReturnOfTheDad

    Onward

    Wise words, I keep needing reminding myself this is a marathon and not a sprint, and hearing about your experience helps. I know something is going to have to take priority, it’s just figuring out what that something is. Up until now it’s just been lifting, but the call of the monk is strong. Like you said, need to take my time.
  15. ReturnOfTheDad

    Onward

    Weight: 217.4 lbs Sleep: 7 hrs Water: 2/4 Gallon Meals: 10:00am - Protein Bar, vitamins 12:30pm - Protein shake, banana, pb sandwich, supplements 3:30pm - Greek Yogurt, honey, granola, supplements 5:30pm - chicken bites & pizza 9:30pm - turkey and cheese sandwich, milk, supplements Fitness: Weights - Chest/Triceps/Lower Back Notes: Sleep schedule was thrown way off with the extra nap yesterday and may have taken ginseng too late in the day. Going to revise tonight and hopefully have a better nights sleep. Goal this week is to complete 6 workout days including 4 days of weights and 2 days of cardio. Goal is to slowly start moving to 2-a-days and gradually reincorporate monk training (which I have very much missed). Been reading up on folks who have done it and as long as I make sure to eat enough, sleep enough, and do my weightlifting in the mornings, It should be possible and get me killer results.