A few weeks ago, I wrote about my strength gaining goal and the issues I face with sticking to it. In sum, training is not the problem, it’s my lack of a caloric surplus.
After that post, I had a couple people reach out to me offering their help and support. One of those people is Tony Huynh, a personal trainer and owner of the site Good Guy Health. Tony has been extremely helpful by creating a solid nutrition plan and training routine. I urge you check out his site and reach out to him about your own fitness goals.
I did make changes to his original strength routine, but mainly because I have Avery in the garage with me and felt it might take too long for her patience to hold. That, and it gets hot fast in there, like our own personal sauna. Too bad we can’t control the heat, I literally have my shirt and shorts (even my socks) drenched in sweat after just 30 minutes!
Here’s my current routine:
Saturday and Sunday are rest days, but I always include some conditioning by running, swimming, or rowing. Nothing too extreme, but enough to get my fitness “fix”. I’m currently on the 85% week and will take it down a notch next week before increasing my RM (rep max) and going through the cycle again.
This, along with following the macro breakdown Tony setup for me, is yielding results. Nothing big (yet), but mainly b/c I’m still struggling with eating more than I’m used to and being less active than before.
For eating more, I’ve reduced the over-abundant amount of raw veggies I usually eat with more calorie dense foods like nuts, seeds, and dried fruit. Extra spoonfuls of NuttZo with Greek yogurt and cherries do the trick too, and I’ve been enjoying them daily!
I just have to be sneaky or Avery will go crazy and demand it all to herself!
I know what you have….GIVE IT!
Which leads me to why her crazy toddler temperament as of late just might help me with my strength/weight gaining goals. You see, I’m one to constantly keep pushing myself when working out despite what my mind and body is trying to tell me. This results in overdoing it most of the time, and therefore, burning those precious calories my body needs to use to grow.
Since Avery’s early onset of the terrible twos only seems to grow in intensity each day, her mood can change in an instant. And patience? Fogettaboutit!
Long gone are the days of quite little Avery hardly aware of her surroundings….
I love that picture. But her patience level has dropped dramatically in the past 2 weeks which means I need to get my lifts in and be done with it. No more messing around trying to think of some elaborate “finisher” to get that burning pump and sweat pool going on. As much as her fussiness has been driving me up the wall, I find the silver lining is possibly helping me on my journey to strength.
Time will tell, and then I’ll tell you, but hopefully I can look back and thank our crazy little girl for being, um….crazy.
Can you find the silver lining in your kid’s craziness?
Do you get a “free” sauna in your garage during the summer too?
Don’t we all have at least one commitment issue? Whether they’re something big like getting married, or small like using the exact same bowl for dinner each day, I’m sure you’ve got’em.
Luckily, marriage was never an issue for me, and I have no doubt about my sacred bond to be with my wife till death do us part. But, using the same bowl and spoon is one thing I actually struggle with. I’m just so partial to the dimensions and don’t know how to eat with anything else.
But that’s not the issue I’m writing about today. No, this is something I’ve been annoying Going Mom with for years. It’s my goal to gain strength/weight.
The goal sounds simple enough, but is actually quite complex in my mind. All the into part of my high school life, I was a heavy boy and hated how I looked. I was never obese or anything, but if I continued on the path I was on, that’s how I’d end up. Over the years I educated myself on what’s healthy and got into running. Eventually, I was a full blown long distance runner who could easily go out and run 12 miles without giving it a second thought.
Running was cool, and took a lot of dedication in training and nutrition, but after several years of marathons and running for distance, my strength was lacking. I’ve told this story many times before, so I’ll keep it short…..er.
I want to be a strong dad for Avery and for my own well-being. There will always be a place in my heart for long distance running, but for now I have to try and focus on building mass, which means lay off the running! Not completely, I’ll still run a little to get my “fix”, but mostly sprints and maybe one longer run on the weekends.
Getting stronger means lifting heavy and eating more to provide fuel for muscles to grow. Without a surplus of nutrient-dense calories, your body has nothing to work with to grow. I’ve been lifting for a few years now and know the moves, but not eating enough is what keeps me from attaining my said goal; gain strength/weight.
I could go on forever getting more and more in depth on the subject, but the bottom line is find a strength training program, stick with it, and eat. That doesn’t mean scarfing down pizza and burgers, I’ll still make my own meals, just means I need to eat a lot more of it. Nutrient dense foods like peanut butter, or even better, NuttZo, will be a big help here. And then, for my purposes, I need to ease up on how active I am each day. Something most of the world actually needs to do more of, I should do a little less.
If you want to talk with me more on this topic, please comment below or e-mail me at RCrown2@aol.com and we’ll talk. For now, I am putting it out there that one of my goals, starting this June, is to gain weight in the form of mostly muscle over the next year and reassess from there. I’m currently 5’10 and 160 lbs; my goal is to get to 175 lbs, so we’ll see how well I do.
Why June? Well, I don’t think anyone should wait for the New Year to start any of their goals, for one, but it’s because I am turning 31 on the 8th and I want to be a stronger, happier husband/father by 32. Sorry to my wife, who’s heard me say this since before I was even 30, but hopefully by writing it out on my blog, I’ll have something else to hold me accountable.
I never had a problem with discipline or motivation to work out, but when it comes to eating more than I’m used to, and when it’s mostly whole foods, it’s not easy. I fear just gaining pure fat, I’ll admit it, even though I know the basic science behind how our bodies work, and that wouldn’t happen as long as I train smart.
By the end of June, I hope to share my weekly training schedule with the thought that it will keep me from being sidetracked. I’m lucky to have such a wonderful daughter who is usually happy to train with me in the garage, so I should have no excuses.
Stay tuned for what else is happening this month and why you should care. Hint: it’s for a good cause and I’m going to ask for generous donations! 🙂
Do you struggle with certain commitments?
Do you have a current training plan to gain or lose weight?Despite my own issues, I am actually full of advice I’m happy to share if you ask.
It was only 4 months ago when left the work world and officially became a stay-at-home dad! It feels like longer but also like time has flown by, if that makes any sense.
So far, our new life is much better than before, and I’m enjoying it more each day. Avery didn’t do much the first few months, but she’s beginning to be quite lively and responsive. I have no clue what her coos and pterodactyl-like screeches mean, but they keep me company way more than her silent newborn days!
The day I started this life, I posted seven goals as a new stay-at-home dad and today I’m going to see how I’ve done so far and list seven more goals.
My previous 7 goals:
Figure out a good routine. This was a major concern for me as a new parent and SAHD, but it ended up going pretty well. I was able to enjoy Avery taking a 3 hour morning nap most days and then another one in the early afternoon. Her eating from the bottle was hit or miss (yo-yo dieting), but I’ve been consistently taking her on walks each day and enjoying quality time with her.
Keep a (somewhat) clean house. I don’t do as thorough of a job as Going Mom, but I vacuum daily and the house is never a pure mess….yet.
Cook good food. I’ve been able to make a few dishes for Kelley that aren’t just thrown together and she usually approves. Sometimes I’ll add too much or too little of something, but she’s always grateful and gives me “constructive” feedback. I enjoy being able to have a healthy meal for Kelley to bring to work as well as breakfast and dinner, and so far so good.
Post to the blog at least twice a week. I’ve been really good at posting daily so far, so I’m happy to go above and beyond this goal!
Take a lot of pictures and video. Ha, “a lot” is one way to describe it, but more like “take up half of my hard drive” is a better description. How do you NOT take pictures of your beautiful baby? Goal met x infinity!
Find time to work out during the day. I worried about this one, a lot, but with her 3 hour naps I could easily fit in a workout for the first several weeks. Then, she started taking longer to get tired, so now I take her with me to workout. Sometimes it’s inside with a video (my last preference), outside in the garage for lifting, or running in the B.O.B. All in all, she usually does great and seems to enjoy watching her daddy jump around and look goofy. Phew!
So far so good with those 7 goals, and will keep working on them as I continue my at-home dad life. I have no regrets on making the decision to stay at home and raise our beautiful daughter and I am just a happier person overall. Even better is that since I’m happier, Going Mom is happier and we have a healthier life as a result. Happiness rules!
As time goes by, things change, my goals included, so I have 7 new ones to share and strive to attain…
1. Teach Avery about healthy eating and how it is enjoyable. Now that she’s starting to eat solids with our baby-led weaning approach, I am standing strong on only offering vegetables for now. As she becomes more comfortable with carrots and broccoli, we’ll offer fruits like banana and mango. For now, the next step might be a less sweet fruit like avocado; this will be a fun one to clean up after!
Catching on quickly!!
2. Have better time management. I’ve been getting seriously into blogging and find that I have the “need” to create daily posts. I know the world won’t end if I skip a day or two, but it’s how my mind works. My priority should be and always is my family, I just need to remind myself of this sometimes. I enjoy writing posts and sharing stories/thoughts, but I just have to get better at when I do this.
She did great for my first time instructing our neighbors on a workout
If blogging wasn’t enough, I’m now starting to have a group meet in my neighborhood where I will instruct workout sessions. I’m not certified and don’t charge for it, but this is something I want to do when Avery gets older. I love our neighborhood and enjoy helping those who care, so hopefully I can manage this as well.
3. Stress Less!! This one obviously ties into time management, but it’s something I do way too often. When I was working, my stress affected me so bad it took a toll on my health and was one of the reasons we struggled to have a baby. Needless to say, stress is a dangerous thing that affects brain, body, and those around you.
This picture means more than words can describe and my stress made us wait too long!
I feel it creep up on my when I’m trying to take on too much like write a post, prepare meals, clean bottles from the day, workout, and clean house all at once. You’d think as someone who stays at home this is easy, but I find a way to make it difficult. Either way, I need to reign in on the stress and kick it to the curb!
4. Say “I love you” at least once a day. To Avery, to my wife, and to family, these three words are more powerful than you can imagine. I hope I am doing good on this one already, but I’m making it a goal to ensure I don’t let up. This is something I think everyone should heed; go say “I love you.” to your family and watch the smile on their faces.
5. Keep “going” with my blog. I couldn’t help myself, sorry. Yes, my blog has become a part of me and as a proud dad, I want to let the world know. I’ve been fortunate to connect with many other dad bloggers and I’m even taking part of a couple of campaigns for Father’s Day (coming soon).
I want to upgrade to a self-hosted blog soon, but need to make sure I have the financial means to do so. I love the community I am a part of and thank everyone reading for doing so!
6. Make healthy cupcakes. Sounds weird, but this task has been assigned to me by my wife. I need to create a recipe to make delicious and healthy cupcakes by the time Avery’s first birthday rolls around.
Nope, won’t make these again….
I refuse to offer cake made from refined white flour and am on a mission to impress! Cupcakes are a lot easier to manage and then Avery won’t have to smash a whole cake. Any thoughts/recipes you care to share?
7. Have a positive influence on my daughter. The importance of the father-daughter relationship is tremendously important, and I am adamant about being the best dad to Avery. By showing how a real man treats women with respect and always offering positive words, I will help set Avery to have great self-esteem and confidence. I hope it also helps in her choice of boys when that time comes. But lets not get too far ahead…
Playtime with dad is more important than you’d think!!
There we go, I have my work cut out for me, but that’s okay since I enjoy a good challenge. Right now, I think the hardest one will be perfecting a healthy cupcake recipe. What some think as healthy, may not be the same view I have as I can get pretty picky. Actually, I feel bad about using any flour because it’s obviously somewhat processed to get to that form. But, I will overcome this hurdle and find something!
Love our family!!
Avery puts a smile on my face every day and I can’t say enough how much I am loving our way of life now! I love my wife and our daughter, and I hope to continue to put my best into this blog and most importantly, being the best dad and husband I can be!
How do you think I’m doing so far?
Do you set goals for yourself?
Any good cupcake recipes you care to share?
An at-home dad on a mission to keep it real when it comes to food, fun, and raising a healthy, happy family.
