tenaciousglee - Becoming Superdad

[tenaciousglee]

 

This is going to be part 1 of a multi-part series of challenges as I seek to become Superdad! I am already a dad with a 7 year old daughter and 4 year old son.  We also have another son on the way, due at the end of August.  Whenever I talk to friends who are about to have their first kid, I tell the dad to get in the best shape of his life before the kid comes because afterwards, he will get no sleep and the better shape you're in, the less sleep you'll need.  I have no idea if that's scientifically true or not, but it's a good motivator for me to get in the best shape of my life by the end of the summer!  But becoming a Superdad is not just about being in shape.  There are several aspects of my life that I'd like to hone on my way to becoming Superdad, so I'm going to focus on a few each challenge.

 

A Superdad Is Big and Strong

Goal 1: Eat for Muscle to get big

Following the path laid out in 7 Weeks to 10 Pounds of Muscle and keeping the mindset Staci wrote about here, I'm going to plan out what I eat each day in order to gain 4-5 pounds and then stick to the plan.  In Staci's post, she starts off by saying we plan our workouts, why wouldn't we plan our meals?  I've long heard/known that diet is more important than exercise when it comes to making changes in my physique.  So, I'm going to bust out a spreadsheet and plan my meals.  I figure I can add up all the calories and macros ahead of time and then just eat what's on my list!  My side goal for this is not to add any inches to my belly while I bulk up elsewhere.

 

Edit to add starting measurements:

Weight: 158# (7-day avg)

Belly: 35"

Average BF = 20%

Body Fat = 31.6#

Lean Body Mass = 126.4#

 

Goal 2: Overhead Press to get strong

I'm going to need big broad shoulders if I want to carry the weight of my family, right?!?  I'm working on Clean-to-fist Sandbag Overhead Presses, but following the workout protocol in the 7 Weeks book.  I can currently do 4x5x70# and plan to work up to 5x5x85# by the end of the challenge.

 

A Superdad Is Calm, Cool, and Collected

Goal 3: Spend x minutes each day praying/meditating/unwinding

I'll admit that can have a bit of a short fuse with my kids and I need to learn to be more easy-going around them.  Part of that will mean learning to control my reactions to their behavior, but also just remembering that they're kids and they don't think/act like I do.  I've included unwinding in this because I definitely find that a stressful day at work can lead to a bad attitude at home.  I'm not sure how long I want to shoot for each day, but I'll probably start with 2-5 minutes and see if I can build from there.

 

A Superdad Loves His Wife and Kids

Goal 4: Read Super Husband, Super Dad and put the tips within into practice.

The "put the tips into practice" part of this goal is a little nebulous, but that's because I haven't read the book yet.  I've read the first few chapters and skimmed the table of contents, so I'm confident there will be some concrete applications I can put into place.

 

 

PS I was very excited to see the superpower themed mini challenge!

 

[Manarelle]

The mini-challenge does seem to fit right in with your own challenge! I'm also working on being calmer in life, mostly while driving and at work. Doing that with kids around though... you're working in hard mode.  You can do it, rah rah rah!

[Elastigirl]

Awesome challenge. Very exciting that you will soon have a new little one!

[Phayze]

Congrats on the new recruit, T! Any body who can keep up with two kids is already a super dad on my book!

I'll be taking notes on what works for you to level up my own dad-ness. ^^

Sent from my XT1028 using Tapatalk

[Suzaqu]

Congratulations on the new addition! I miss the chocolate bars, but I love your new theme! I'm especially excited to see how meal planning goes, it's something I consider, but never actually follow through on.

[tenaciousglee]

On 5/6/2016 at 9:12 AM, Manarelle said:

The mini-challenge does seem to fit right in with your own challenge! I'm also working on being calmer in life, mostly while driving and at work. Doing that with kids around though... you're working in hard mode.  You can do it, rah rah rah!

 

Oh, man, calm while driving?!? That's definitely hard mode, too.

 

On 5/6/2016 at 1:00 PM, Elastigirl said:

Awesome challenge. Very exciting that you will soon have a new little one!

 

 

17 hours ago, Phayze said:

Congrats on the new recruit, T! Any body who can keep up with two kids is already a super dad on my book!

I'll be taking notes on what works for you to level up my own dad-ness. ^^

Sent from my XT1028 using Tapatalk

 

Thanks, Phazye and EG! #3 was a surprise and I'm definitely worried about being outnumbered, but that's part of my motivation to become Superdad before he gets here.

 

15 hours ago, Suzaqu said:

Congratulations on the new addition! I miss the chocolate bars, but I love your new theme! I'm especially excited to see how meal planning goes, it's something I consider, but never actually follow through on.

 

I really think meal-planning will be my hardest goal.  I've done a little meal prep in the past, but I seem to get paralysis by analysis when I start looking at a week-long plan and thinking about calories and macros and all that...  I just need to start small, one day at a time.  My hope is that it can become second nature by the end of the challenge and also that I won't have to resort to scrambling for calories at the end of the day.

[tenaciousglee]

Good workout this morning, hitting my chest and arms:

 

Pull-ups

-5xBW

-5xBW+10#

-3xBW+40# (trying to work up to 4x40# before I increase the weight)

-4xBW+30#

-3xBW+20#

 

Dips

-5xBW

-5xBW+10#

-3xBW+40#

-5xBW+30#

-5xBW+20#

 

Incline One Arm Push-ups

-5 each arm, partial ROM to bench (about 24")

-5 each arm, full ROM to desk (34"?)

 

Assisted One Arm Push-ups (off hand on basketball)

-5 each arm

 

Zottman Curl

-8x50#

-6x50#

 

Total of 35 minutes of SUPER STRENGTH training for the mini-challenge!

[Suzaqu]

On May 8, 2016 at 2:47 PM, tenaciousglee said:

 

I really think meal-planning will be my hardest goal.  I've done a little meal prep in the past, but I seem to get paralysis by analysis when I start looking at a week-long plan and thinking about calories and macros and all that...  I just need to start small, one day at a time.  My hope is that it can become second nature by the end of the challenge and also that I won't have to resort to scrambling for calories at the end of the day.

How much prep are you thinking of doing in advance? Full on meals ready to go, or just proteins pre-done and some snacks ready to go? Not that I've ever actually done any real meal prepping, but I've enjoyed the ideas from Mind over Munch on Youtube. She keeps it really reasonable and I like her theory on food in general.

[tenaciousglee]

4 hours ago, Suzaqu said:

How much prep are you thinking of doing in advance? Full on meals ready to go, or just proteins pre-done and some snacks ready to go? Not that I've ever actually done any real meal prepping, but I've enjoyed the ideas from Mind over Munch on Youtube. She keeps it really reasonable and I like her theory on food in general.

 

I usually just do protein and then throw in some veggies for lunches.  I skip breakfast, except for a protein shake on workout days.  Dinner will be tough because my wife and I split cooking duties depending on who gets home first and we don't do a formal planned-ahead menu.  I'd like to get in that habit, though.

 

Last night, I just took a look at what I had for leftovers and "planned" around that, trying to get my macros to work per the recommendations in the book.  I was right on target about midway through the day, then I got held up at work and my wife ended up making something different than I had planned on for dinner.  Not the end of the world, but just one more argument for planning a menu in advance.

[erosan]

Cool theme! I am a NF dad too, but I think this theme never crossed my mind....

[tenaciousglee]

12 hours ago, erosan said:

Cool theme! I am a NF dad too, but I think this theme never crossed my mind....

 

Thanks! I actually found NF after my 2nd kid came along because I was always exhausted and not getting good sleep.  One of our kids is a night owl and the other was an early bird.  I knew I needed to get in better shape, but didn't think I could find/make the time.  So, I googled something like "best routine if you can only exercise once a week" and came across one of Steve's posts about the advanced bodyweight workout.  I believe he actually said that if you're not used to working out, you may be so sore that you'll only be able to do it once a week.  All the Lego pics and Star Wars and superhero references hooked me and I'm still here 4 years later!

[tenaciousglee]

Yesterday's wrap-up

Eat for Muscle:

Calories = 2479 (goal was 2265)

Carbs = 222 g (goal was 200)

Fat = 115 g (goal was 90)

Protein = 145 g (goal was 165

 

Calm, Cool, Collected:

Got about 5 minutes of prayer/reflection time in the morning and made it to work with a much more relaxed attitude.  Getting the kids ready for school can often be a very stressful process.

 

Love My Wife and Kids:

Read about 10 minutes of the book.  The tip I put into place from the book was saying Yes to my wife/kids when I may have wanted to say No or Not Right Now.  I said Yes to watering my wife's garden and Yes to playing Go Fish with my daughter after dinner.

 

Today's workout: OHP

Warm-up - 3x10x35#

Work set - 5x5x70#

Volume - 3x15x40#

Total time: 35 minutes

[tenaciousglee]

Week 1 Tuesday wrap-up

 

Eat for Muscle

Calories = 2618 (goal was 2265)

Carbs = 210 g (goal was 200)

Fat = 125 g (goal was 90)

Protein = 160 g (goal was 165)

 

So, a little heavy on the Fats.  I attribute it to the cashew/almond/macadamia mix in my office.  So good!

 

I'm going to have to write off today's meal planning.  I have an all-day work meeting where breakfast and lunch are provided, and then I'm going to a cookout after work.

 

Calm, Cool, Collected

5 minutes

 

Super Husband, Super Dad

10 minutes of reading before falling asleep

[Jayniana Jones]

Hey fellow team member, I just wanted to let you know I'm following. I'll catch up reading in a bit. My bedtime is quickly approaching.  

[AthenaMM]

I like your challenge! You seem to be doing well so far!

[tenaciousglee]

Week 1 Wednesday wrap

Eat for Muscle - didn't plan, didn't track

Prayer/Unwind Time - about 5 minutes

Reading - about 5 or 10 minutes

 

Week 1 Thursday wrap

Eat for Muscle - planned all but dinner

Calories = 2803 (goal was 2265)

Carbs = 273 g (goal was 200)

Fat = 119 g (goal was 90)

Protein = 157 g (goal was 165)

 

Prayer/Unwind Time - about 5 minutes in the morning, then I took a power nap after dinner to unwind & recharge, but I don't think I can count sleep towards my mental health habit

Reading - about 5 minutes

 

Thursday's workout

Sandbag Floor Press - 10x75#, 6x135#, 8x125#, 10x115#

Dumbbell Lateral Raise - 3x6x35#

Dumbbell Front Raise - 3x6x35#

DB Reverse Grip Bench Press - 7x70#, 4x70#

DB Incline Bench Press - 2x100#

 

Friday's workout - Sandbag Muscle Builder from Push, Pull, Swing

Clean and Press - 12x40#

Zercher Squat and Press - 10x40#

Side Lunge Clean - 12x25#

Alternating Rotating Lunge - 20x25#

Rotating Clean Lunge Press - 12x25#

High Pull - 14x50#

[erosan]

24 minutes ago, tenaciousglee said:

 

Prayer/Unwind Time - about 5 minutes in the morning, then I took a power nap after dinner to unwind & recharge, but I don't think I can count sleep towards my mental health habit

Reading - about 5 minutes

 

I think sleep is definitely something that counts towards a good mental health state. And a nap will make the feeling of tiredness go away, so it is as effective, if not more, than other activities you might do to unwind... tired=grumpy dad=sad family, rested=happy dad=happy kids.

 

Remember that taking care of yourself is not being selfish, sometimes "being selfish for a bit" is in your family's best interests...

[tenaciousglee]

2 hours ago, erosan said:

I think sleep is definitely something that counts towards a good mental health state. And a nap will make the feeling of tiredness go away, so it is as effective, if not more, than other activities you might do to unwind... tired=grumpy dad=sad family, rested=happy dad=happy kids.

 

Remember that taking care of yourself is not being selfish, sometimes "being selfish for a bit" is in your family's best interests...

 

No question it helped.  I was just saying I would feel wrong counting it for the mini-challenge.

 

[Phayze]

Lookin good, T! Sounds like that meal planning thing is your toughest goal this time around. Mrs Phayze and I always talk about making a menu, but it never seems to come together. It's a lot of work!

Sent from my XT1028 using Tapatalk

[tenaciousglee]

Week 1 wrap-up

 

Eat for Muscle - only got meal planning in for 1 1/2 days.  Not great.  I did, however, track 4/7 days, so that's pretty good.  My 7-day average weight is up 1.2 lbs, but my waist is also up 1/2 an inch from last Monday.  I pre-cooked some chicken and pork for this week's lunches, but still need to map out dinners.

 

Overhead Press - got my OHP workout in last Tuesday & will bump the weight up this week

 

Calm, Cool, and Collected - did 5 minutes of prayer/meditation every day last week, but still need to work on unwinding at the end of the day so I'm more patient with my kids

 

Super Husband, Super Dad - I made good progress on the book and was more mindful of the tips he mentions as I interacted with my wife/kids.

[Suzaqu]

Looks like a pretty good week 1! And it sounds like you are setting up well for week 2, nice job getting those lunches prepped already. Do you have breakfasts preplanned? 

[AthenaMM]

Great week 1!

[tenaciousglee]

On 5/16/2016 at 9:13 AM, Suzaqu said:

Looks like a pretty good week 1! And it sounds like you are setting up well for week 2, nice job getting those lunches prepped already. Do you have breakfasts preplanned? 

 

Breakfasts are the easiest.  Technically, I'm not supposed to eat breakfast per the 7 Weeks book, but I'm also not supposed to work out at 5:30 AM.  So, breakfast is a post-workout protein shake on workout days and black coffee on rest days.

[Suzaqu]

7 hours ago, tenaciousglee said:

 

Breakfasts are the easiest.  Technically, I'm not supposed to eat breakfast per the 7 Weeks book, but I'm also not supposed to work out at 5:30 AM.  So, breakfast is a post-workout protein shake on workout days and black coffee on rest days.

Sounds super easy  Black coffee is my favorite breakfast.

[tenaciousglee]

Sorry, loyal followers, I haven't felt like updating this week.  I also haven't done a good job keeping up with your challenges.  I need to schedule some time to do that.

 

I've been keeping up with my workouts, prayer time, and reading, but not so much on meal planning.  I don't know why I can't crack this!  I think I'm trying to make it too difficult by having all my calories and macros perfectly balanced and accounted for down to the tiniest detail.  I should start more general and just plan a main course for each meal and then work in sides to meet my macro goals.  I also run into the age-old problem of "well, I missed the last 3 days and now the week's almost over - I'll just try again next week".

 

I'm going to put *something* in my meal planning spreadsheet right now!