I've been trying to do a better job of tracking my overall fitness lately... I used to be a proponent of, "eat right and do something that gets you moving every day", which worked fine for me. I'm in good overall shape and my physical body hasn't ever stopped me from being able to hunt/hike/pack or perform in other areas of life when needed.
I'll be 40 next year and I wanted to really focus in on what exactly I am doing and eating everyday. I'd also like to maintain my current physique as it seems to be a good balance of strength and weight for backpacking. I started writing down what I did for activity and what I ate each day. I am 6'2" and just weighed 203 lbs which is up 10 lbs from 6 months ago. I've been trying to build a bit more muscles in the last 6 months without going overboard. I seem to be pretty "leveled off" which I am fine with, I wouldn't want to be over 210 lbs for hunting. This is an example or average week...
Monday:
.Up at 5:30 to my detached shop/office/gun room/gym.
.Stretch/warm up for 15 min and then a full plyometric high intensity workout which takes 45 min.
.15 minutes of ab/core focused exercises and then finish with max weight squats. Stretch for 10 minutes and head back into the house.
.Protein shake which is 240 calories and 35 G protein.
.Cold shower and make the kids breakfast and get them ready for school.
.Make myself 4 eggs, usually over easy, 320 calories 50 G protein.
.Work 7:30-10:30 take a break and grab iced black tea and protein bar 290 calories 20 G protein.
.Work 10:45-12:45 take a break and grab iced black tea and deli meat/cheese/crackers. I mix this up a lot with turkey, chicken, ham, salami, venison and elk summer sausage. I love a good pepper jack or sharp cheddar with this. 1,030 calories 65 G protein.
.Work 1:00-3:45 take a break and grab iced black tea and more meat/cheese/crackers. 1030 calories 65 G protein.
.4:00-5:30 wrap up the work day.
.5:30-6 wrestle/hang with the kids and then start on dinner.
.6-6:30 cook dinner.
.6:30-7 eat dinner with family. Venison/elk/beef/chicken/fish/rice/noodles/vegetables/potatoes is the normal stuff, average 2080 calories 205 G protein.
.7-9 hang with wife/kids, give kids bath/shower and into bed.
.9-10:30 hang with wife and go to bed
Tuesday:
.Up at 4:30 and head out in the Jeep or pickup (this day was pickup as I had a customer site visit).
.To a public land shooting spot and set up by 5:30. Eat a protein bar 290 calories 20 G protein.
.Target/Varmint/Predator shoot, stalking/hiking with 40 lb pack and rifle. Lots of trips I sit and glass for big game as well and watch the sunrises.
.7:30 hike back to truck and drive to customer site. Eat 4 hardboiled eggs 320 Calories 50 G protein.
.Work 8:30-10:30 take a break and grab iced tea and protein shake 240 calories 35 G protein.
.Work 10:45-12:45 and grab lunch. Sandwich or Mexican food or leftovers. 800-1,200 calories.
.Work 1-3:45 take a break and grab something from cooler. Average 1030 calories 65 G protein.
.4-6 wrap up the workday and drive home.
.7 eat dinner average 2,080 calories 205 G protein
.7:30-9 hang with family, kids into bed
.9-10:30 hang with wife and go to bed
Wednesday
.Up at 5:30 and into the gym. Stretch/warm up for 15 min. Body weight chest/shoulder/back exercises for 45min.
.15 Min of Ab/Core exercises and then finish with max weight bench press, stretch for 10 min and back to house.
.Protein shake which is 240 calories and 35 G protein.
.Cold shower and make the kids breakfast and get them ready for school.
.Make myself 4 eggs 320 calories 50 G protein.
.Work 7:30-10:30 take a break and grab iced black tea and protein bar 290 calories 20 G protein.
.Work 10:45-12:45 take a break and grab iced black tea and deli meat/cheese/crackers. 1,030 calories 65 G protein.
.Work 1:00-3:45 take a break and grab iced black tea and more meat/cheese/crackers. 1030 calories 65 G protein.
.4:00-5:30 wrap up the work day.
.5:30-6 wrestle with the kids and then start on dinner.
.6-6:30 cook dinner.
.6:30-7 eat dinner with family. Average 2080 calories 205 G protein.
.7-9 hang with wife/kids, give them bath/shower and into bed.
.9-10:30 hang with wife and go to bed
Thursday
.Up at 4:30 and into the Jeep. Head to public land shooting/scouting spot.
.This place is a bit further and I always top off fuel going in so got there and pack on at 6:00, eat a protein bar. 290 calories 65 G protein.
.6-7 packed across a canyon which is a steep down climb, across a canyon bottom, and then up a steep ridge. This takes me to an excellent glassing point for coues deer, mule deer, and desert big horns.
.7-8 glassed for animals and then pack up. On my out I down in the canyon bottom was a pack of 8 coyotes. I was able to kill 2 of them with the .223 which was fun.
.9-10:15 drive home and drink protein shake.
.Work 10:30-12:45 take a break and grab iced tea and lunch. Average 1030 calories 65 G protein.
.Work 1-3:45 take break and snack. Average 1030 calories 65 G protein.
.4-6 wrap up work and head to church for band practice. I play drums at church two Sundays per month. Grab dinner on the way, average 2,000 calories and 150 G protein.
.6:30-8:30 drums
.Home by 9, kids into bed
.9-10:30 hang with wife and go to bed.
Friday
.Up at 5:30 and into the gym. Stretch and warmup 15 min. Chest and arm focused exercises 45 min. 15 min ab/core focused exercises. 10 min stretch and back to the house.
.Protein shake which is 240 calories and 35 G protein.
.Cold shower and make the kids breakfast and get them ready for school.
.Make myself 4 eggs 320 calories 50 G protein.
.Work 7:30-10:30 take a break and grab iced black tea and protein bar 290 calories 20 G protein.
.Work 10:45-12:45 take a break and grab iced black tea and lunch 1,030 calories 65 G protein.
.Work 1:00-3:45 take a break and grab iced black tea and snack 1030 calories 65 G protein.
.4:00-5:30 wrap up the work day.
.5:30-6:30 wrestle/hang with the kids.
.6:30-8:30 out to dinner with family. Average 2,000 calories and 150 G protein.
.9 kids into bed.
.9-11 hang with wife and go to bed
Saturday
.Up at 5:00 and into the Jeep. Get to scouting/shooting spot and ready to go by 6-6:30. Eat protein bar 290 calories 20 G protein.
.6:30-9:30 This day I went to some desert flats for coyote hunting and long range shooting. Was able to knock down two coyotes, several jack rabbits, and shot out to 1,200 yards.
9:30 protein shake and drive home.240 calories 35 G protein.
.11-6 hang with family, make them lunch, eat my lunch, make them snacks, eat my snacks, just general hanging at the house. Average 2,060 calories 130 G protein
.6:30 make dinner, usually something on the smoker or blackstone average 2,200 calories and 200 G protein.
.7-9 eat dinner, kids into bed, etc.
.9-10:30 hang with wife and into bed
Sunday
.Up at 5:30, shower and protein shake. 240 calories 35 G protein.
.Drive to church for run through.
.6:30-11:30 drums for 3 services, snacks throughout back stage. Average 1,000 calories and 20 G protein.
.11:30-12 grab lunch on the way home average 1,000 calories 20 G protein.
.12-2 lunch/hang with family
.2-4 NAP
.4-6 hang with family
.6:30 make dinner usually something on the smoker or blackstone average 2,000 calories and 200 G protein.
.7-7:30 eat dinner
.7:30-9 hang with family usually watch a movie.
.9 kids into bed
.9-10:30 hang with wife and into bed.
Averages:
Monday, Wednesday, and Friday are exercise focused days. Average roughly 5,000 calories and 440 grams protein.
Tuesday, Thursday, and Saturday are field shooting/packing/scouting focused days. Average roughly 5,000 calories and 440 grams protein.
Sunday is generally a rest/relax type day. Average roughly 4,000 calories and 300 grams protein.
Would anyone else be willing to share their balance of backpacking/scouting/exercise/shooting, and what they think benefits them the most for back country type hunting? I'd love to share ideas on general fitness and what works/doesn't work for you.
I'll be 40 next year and I wanted to really focus in on what exactly I am doing and eating everyday. I'd also like to maintain my current physique as it seems to be a good balance of strength and weight for backpacking. I started writing down what I did for activity and what I ate each day. I am 6'2" and just weighed 203 lbs which is up 10 lbs from 6 months ago. I've been trying to build a bit more muscles in the last 6 months without going overboard. I seem to be pretty "leveled off" which I am fine with, I wouldn't want to be over 210 lbs for hunting. This is an example or average week...
Monday:
.Up at 5:30 to my detached shop/office/gun room/gym.
.Stretch/warm up for 15 min and then a full plyometric high intensity workout which takes 45 min.
.15 minutes of ab/core focused exercises and then finish with max weight squats. Stretch for 10 minutes and head back into the house.
.Protein shake which is 240 calories and 35 G protein.
.Cold shower and make the kids breakfast and get them ready for school.
.Make myself 4 eggs, usually over easy, 320 calories 50 G protein.
.Work 7:30-10:30 take a break and grab iced black tea and protein bar 290 calories 20 G protein.
.Work 10:45-12:45 take a break and grab iced black tea and deli meat/cheese/crackers. I mix this up a lot with turkey, chicken, ham, salami, venison and elk summer sausage. I love a good pepper jack or sharp cheddar with this. 1,030 calories 65 G protein.
.Work 1:00-3:45 take a break and grab iced black tea and more meat/cheese/crackers. 1030 calories 65 G protein.
.4:00-5:30 wrap up the work day.
.5:30-6 wrestle/hang with the kids and then start on dinner.
.6-6:30 cook dinner.
.6:30-7 eat dinner with family. Venison/elk/beef/chicken/fish/rice/noodles/vegetables/potatoes is the normal stuff, average 2080 calories 205 G protein.
.7-9 hang with wife/kids, give kids bath/shower and into bed.
.9-10:30 hang with wife and go to bed
Tuesday:
.Up at 4:30 and head out in the Jeep or pickup (this day was pickup as I had a customer site visit).
.To a public land shooting spot and set up by 5:30. Eat a protein bar 290 calories 20 G protein.
.Target/Varmint/Predator shoot, stalking/hiking with 40 lb pack and rifle. Lots of trips I sit and glass for big game as well and watch the sunrises.
.7:30 hike back to truck and drive to customer site. Eat 4 hardboiled eggs 320 Calories 50 G protein.
.Work 8:30-10:30 take a break and grab iced tea and protein shake 240 calories 35 G protein.
.Work 10:45-12:45 and grab lunch. Sandwich or Mexican food or leftovers. 800-1,200 calories.
.Work 1-3:45 take a break and grab something from cooler. Average 1030 calories 65 G protein.
.4-6 wrap up the workday and drive home.
.7 eat dinner average 2,080 calories 205 G protein
.7:30-9 hang with family, kids into bed
.9-10:30 hang with wife and go to bed
Wednesday
.Up at 5:30 and into the gym. Stretch/warm up for 15 min. Body weight chest/shoulder/back exercises for 45min.
.15 Min of Ab/Core exercises and then finish with max weight bench press, stretch for 10 min and back to house.
.Protein shake which is 240 calories and 35 G protein.
.Cold shower and make the kids breakfast and get them ready for school.
.Make myself 4 eggs 320 calories 50 G protein.
.Work 7:30-10:30 take a break and grab iced black tea and protein bar 290 calories 20 G protein.
.Work 10:45-12:45 take a break and grab iced black tea and deli meat/cheese/crackers. 1,030 calories 65 G protein.
.Work 1:00-3:45 take a break and grab iced black tea and more meat/cheese/crackers. 1030 calories 65 G protein.
.4:00-5:30 wrap up the work day.
.5:30-6 wrestle with the kids and then start on dinner.
.6-6:30 cook dinner.
.6:30-7 eat dinner with family. Average 2080 calories 205 G protein.
.7-9 hang with wife/kids, give them bath/shower and into bed.
.9-10:30 hang with wife and go to bed
Thursday
.Up at 4:30 and into the Jeep. Head to public land shooting/scouting spot.
.This place is a bit further and I always top off fuel going in so got there and pack on at 6:00, eat a protein bar. 290 calories 65 G protein.
.6-7 packed across a canyon which is a steep down climb, across a canyon bottom, and then up a steep ridge. This takes me to an excellent glassing point for coues deer, mule deer, and desert big horns.
.7-8 glassed for animals and then pack up. On my out I down in the canyon bottom was a pack of 8 coyotes. I was able to kill 2 of them with the .223 which was fun.
.9-10:15 drive home and drink protein shake.
.Work 10:30-12:45 take a break and grab iced tea and lunch. Average 1030 calories 65 G protein.
.Work 1-3:45 take break and snack. Average 1030 calories 65 G protein.
.4-6 wrap up work and head to church for band practice. I play drums at church two Sundays per month. Grab dinner on the way, average 2,000 calories and 150 G protein.
.6:30-8:30 drums
.Home by 9, kids into bed
.9-10:30 hang with wife and go to bed.
Friday
.Up at 5:30 and into the gym. Stretch and warmup 15 min. Chest and arm focused exercises 45 min. 15 min ab/core focused exercises. 10 min stretch and back to the house.
.Protein shake which is 240 calories and 35 G protein.
.Cold shower and make the kids breakfast and get them ready for school.
.Make myself 4 eggs 320 calories 50 G protein.
.Work 7:30-10:30 take a break and grab iced black tea and protein bar 290 calories 20 G protein.
.Work 10:45-12:45 take a break and grab iced black tea and lunch 1,030 calories 65 G protein.
.Work 1:00-3:45 take a break and grab iced black tea and snack 1030 calories 65 G protein.
.4:00-5:30 wrap up the work day.
.5:30-6:30 wrestle/hang with the kids.
.6:30-8:30 out to dinner with family. Average 2,000 calories and 150 G protein.
.9 kids into bed.
.9-11 hang with wife and go to bed
Saturday
.Up at 5:00 and into the Jeep. Get to scouting/shooting spot and ready to go by 6-6:30. Eat protein bar 290 calories 20 G protein.
.6:30-9:30 This day I went to some desert flats for coyote hunting and long range shooting. Was able to knock down two coyotes, several jack rabbits, and shot out to 1,200 yards.
9:30 protein shake and drive home.240 calories 35 G protein.
.11-6 hang with family, make them lunch, eat my lunch, make them snacks, eat my snacks, just general hanging at the house. Average 2,060 calories 130 G protein
.6:30 make dinner, usually something on the smoker or blackstone average 2,200 calories and 200 G protein.
.7-9 eat dinner, kids into bed, etc.
.9-10:30 hang with wife and into bed
Sunday
.Up at 5:30, shower and protein shake. 240 calories 35 G protein.
.Drive to church for run through.
.6:30-11:30 drums for 3 services, snacks throughout back stage. Average 1,000 calories and 20 G protein.
.11:30-12 grab lunch on the way home average 1,000 calories 20 G protein.
.12-2 lunch/hang with family
.2-4 NAP
.4-6 hang with family
.6:30 make dinner usually something on the smoker or blackstone average 2,000 calories and 200 G protein.
.7-7:30 eat dinner
.7:30-9 hang with family usually watch a movie.
.9 kids into bed
.9-10:30 hang with wife and into bed.
Averages:
Monday, Wednesday, and Friday are exercise focused days. Average roughly 5,000 calories and 440 grams protein.
Tuesday, Thursday, and Saturday are field shooting/packing/scouting focused days. Average roughly 5,000 calories and 440 grams protein.
Sunday is generally a rest/relax type day. Average roughly 4,000 calories and 300 grams protein.
Would anyone else be willing to share their balance of backpacking/scouting/exercise/shooting, and what they think benefits them the most for back country type hunting? I'd love to share ideas on general fitness and what works/doesn't work for you.
