Green.T does a body good

[Green.T]

This is week 1 for me on CHA & antagonistic training plan... the next 3 months are going to be a tight schedule filled with stress, so I need to stay focused on all of my goals.

Background: I'm a full-time Radiology student, and also maintain a job to support myself. So time & money is tight. Plus, when I get get stressed my will power for nutrition & training drops, which is why I'm here for the motivation & accountability.

I'll post my baseline stats later, since I left those at home...

Goals: to lose body fat & start to see definition finally.

Training today: Bis/Tris/forearms + cardio

10 min Elliptical warmup

Barbell curls: 30lbs 15 reps; 40lbs 8 reps
alternate w/close grip benchpress: 40lbs 15reps; 40lbs 15reps

DB hammer curls: 10lb 15reps; 15lbs 12reps
Alt w/skullcrushers: 30lbs 2 x 12

cable curl: 30lbs 2 x 8reps
alt w/pulldowns: 40lbs 2 x 12reps

forearm db curl: 8lb 2 X 12reps

30 min elliptical
30 min hill treadmill

Meal 1: 2 scoop protein shake
Meal 2: 1/4c almonds
training
Meal 3: can of tuna, 1 tbsp mayo, hot pepper, string cheese, & diet coke
(encountered 1st headache from the change)
Meal 4: 1/4c almonds, string cheese
Meal 5: Chicken breast & steamed veggies

Water: 64 oz & counting

Need to make it to the store to stock up still, and if anyone has suggustions for on-the-go type meals please let me know.... or really any other advice is welcome.

Thanks guys!
-Tessa

[Green.T]

Day 2

Had 2 exams today, but so far on track... grades, nutrition, etc. Triceps are tight as well as the backs of my legs from cardio.

Confession already... Had 2 chip ahoy cookies last night while studying. Apparently late night studying is a trigger of mine. Need to find a way to change that.

Today:
Meal 1- 2 scoop protein shake with tbsp of almond butter; 2/3c coffee
Meal 2- 1/4 c almonds & string cheese stick
Meal 3- can of tuna with tbsp mayo & hot pepper; Nf/Sf latte
(afternoon headache)
Meal 4- 1/4 c almonds
Meal 5- 4 oz Steak, 1c cauliflower

64oz of lemon water

Later tonight- 20 min HIIT & maybe some Green tea to curve the habit while studying...

-T

[Green.T]

Week 1 Done

Base Stats:
Weight: 151.5
BF %: 20.17
Thighs: 23"
Calves: 14.5"
Arms: 12"
Hips: 39"
Waist: 33"

New stats:
Weight: 149 (-2.5lbs)
BF %: 19.56
Thigh: 22.5 (-0.5")
Calves: 14 (-0.5")
Arms: 11
Hips: 38 (-1")
Waist: 31 (-2")

My diet during week 1 was about 80% on track. I struggled on exam nights... however, I am more aware of those weak spots now.

Friday: Chest/Back & 60 mins Cardio
Saturday: Stomach bug strike
Sunday: Legs/Traps/Delts/Core & 30 mins Cardio

Bring on Week 2!!!

[MoEcho]

Originally Posted by Green.T

Week 1 Done

Base Stats:
Weight: 151.5
BF %: 20.17
Thighs: 23"
Calves: 14.5"
Arms: 12"
Hips: 39"
Waist: 33"

New stats:
Weight: 149 (-2.5lbs)
BF %: 19.56
Thigh: 22.5 (-0.5")
Calves: 14 (-0.5")
Arms: 11
Hips: 38 (-1")
Waist: 31 (-2")

My diet during week 1 was about 80% on track. I struggled on exam nights... however, I am more aware of those weak spots now.

Friday: Chest/Back & 60 mins Cardio
Saturday: Stomach bug strike
Sunday: Legs/Traps/Delts/Core & 30 mins Cardio

Bring on Week 2!!!

Wow! Great progress for week 1!! ATTA GIRL!

[Green.T]

Originally Posted by MoEcho

Wow! Great progress for week 1!! ATTA GIRL!

Thanks MoEcho!! I hope that it'll continue.. I'm feeling stronger & better each day.

[Green.T]

Monday (Day 9)

Bi/Tri/forearm day
3 reps to max

10 min elliptical warmup
Weightroom
10 min elliptical break (waiting for the guy to stop hogging the cables)
Finish weightroom
25 min elliptical

Felt like my strength increased.

Nutrition Portion:
Meals 1-4 are on track.... my issue seems to be with meal 5 & stress snacking on exam nights.

So Week 2 goals:
Get a handle on these 2 weak spots
Incorporate 2 HIIT workouts
Drink less coffee & more water
Lose another 2lbs!!

Let's Do This!!

[rockeo]

hey greeney ( great user name ) .
welcome to success ur doing an Awesome job!
keep it flowin' and ur gonna surpass ur Goals !
have a great evening

[Green.T]

Originally Posted by rockeo

hey greeney ( great user name ) .
welcome to success ur doing an Awesome job!
keep it flowin' and ur gonna surpass ur Goals !
have a great evening

Thanks! That would be fantastic! I'll try to prove you right

[tonsti]

Even though I cant stand the cougs....I gotta wish ya the best of luck from seattle!

[rockeo]

Originally Posted by Green.T

Thanks! That would be fantastic! I'll try to prove you right

hey greenz -
i am likin ur personality - u sooo got this!
lets Bring the Thunder - enjoy ur night !

[Green.T]

Week 2... well it was my b-day so my diet slipped... However, my workouts were right on track all week. So this week I'm shaking off the slip ups & moving on.

I am thankful to say that the damage was only 1lb gain.

So Week 3, Day 1:
Meal1- leftover rib & nf yogurt
Workout- back, core, misc.
Meal2- 18 almonds & turkey
Meal3- couple ribs
Meal4- BBQ Chicken & steamed broccoli

Day2-
Meal1- 2 scoop protein shake (2 omega capsules, Vit D, fiber powder)
Meal2- 18~ almonds
Workout- Bis/tris & 30 min ellipitical
Meal3- Chicken & broccoli
Meal4- NF & SF latte & nf yogurt
Meal5- (hasn't happened) Lean meat & veggies

Still working on the kinks of the diet, but my workout program is now on the 4 sets portion. Feeling good & my #'s are increasing, so I'm getting stronger.

[Green.T]

Week 2 & 3 summary... yeah I disappeared for a little while. Had some life events happen & was down for a while diet wise. My workouts were pretty much on track though, so that kept me from gaining too much.

New Stats:

Weight: 148.5lbs (-.5)
BF %: 19.1 (-.46)
Arms: 11.5 (+ .5")
Hips: 38" (no change)
Waist: 32" (+1" hoping it's water wieght)
Thighs: 22.5" (no change)
Calves: 14.25" (+.25")

I'll take it. Week 4 I've already hit the ground running. As long as I can manage my emotions & eating behavior along side, then I should be good to go.

Back/Chest/Core today.

Increased my weights quite a bit today. So feeling good strength-wise.

I'll be back with better news

[Green.T]

Week 4: Day 2 & 3

Monday went well... diet was sort of on key. I did mess up by taking a multivitamin on an empty stomach. 5 mins later threw up 3 times. Uck... didn't recover an appetite for a good chunk of the day. However, when I did eat it was clean & high protein low carb goodness.

Chest/Back/Core workout really whooped my bum. Was perfect.

Tuesday: (still in progress)
Meal 1: protein shake & cup of coffee with nf creamer
Meal 2: drained tuna & broccoli salad
Meal 3: 1/4c almonds, nf yogurt, & grande NF latte
Meal 4: Salmon patti & green beans
Meal 5: hasn't been decided as of yet...

60 oz of water so far... shooting for another 32ozs

Side note: Feeling very tight & sore in the legs, esp. hamstrings. Also I can feel yesterday's chest/back workout soreness creeping up, so betting tomorrow it'll be the same thing.

Mood: Decent considering

[Green.T]

So started to track nutritional content, so here's how I'm doing daily... now I have to really look at what I'm eating & how much. Hopefully this will help me get strict.

6/2209
Meal Calories Fat Carbs Protein
Breakfast 135 0.0g 0.0g 34.5g
Snack #1 0 0.0g 0.0g 0.0g
Lunch 191 1.4g 0.0g 42.1g
Snack #2 400 15.0g 44.0g 23.0g
Dinner 370 21.2g 4.9g 38.7g
Dessert 0 0.0g 0.0g 0.0g
TotalPercentage of Calories 1096 (after w/o) 37.6g31% 48.9g18% 138.3g51%
(Back/Chest/misc/ & core)

6/23/09
Meal Calories Fat Carbs Protein
Breakfast 195 0.0g 4.0g 46.0g
Snack #1 170 15.0g 6.0g 6.0g
Lunch 261 5.6g 7.0g 44.2g
Snack #2 432 15.0g 24.3g 48.0g
Dinner 526 32.2g 26.6g 33.3g
Snack #3 100 0.0g 19.0g 5.0g
TotalPercentage of Calories 1 1684 67.8g36% 86.9g21% 182.5g43%


6/24/09
Meal Calories Fat Carbs Protein
Breakfast 305 9.0g 7.0g 50.0g
Snack #1 270 15.0g 25.0g 11.0g
Lunch 839 43.6g 49.6g 63.3g
Dinner 92 2.7g 2.2g 13.6g
Dessert 160 7.0g 24.0g 1.0g
TotalPercentage of Calories 1666 77.3g41% 107.8g26% 138.9g33%

yeah I have some kinks to figure out...

As always advice is welcomed.

Thanks

[Green.T]

6/25
Meal Calories Fat Carbs Protein
Breakfast 105 0.0g 4.0g 23.0g
Lunch 221 3.0g 27.0g 21.1g
Snack #2 315 8.7g 27.5g 31.0g
Dinner 341 17.7g 12.2g 32.4g
Dessert 47 1.0g 10.7g 0.2g
Total Calories 1029
Fat 30.4g 27%
Carbs 81.4g 32%
Protein 107.7g 42%

6/26
Meal Calories Fat Carbs Protein
Breakfast 98 0.0g 2.0g 23.0g
Snack #1 100 0.0g 19.0g 5.0g
Lunch 312 11.5g 6.6g 42.8g
Dinner 536 35.5g 6.9g 43.5g
Total Calories 1046
Fat 47g 42%
Carbs 34.5g 14%
Protein 114.3g 45%
Workout: Bis/Tris (4 lifts @ 4 sets each), Back/Chest (4 lifts @ 2 sets each), 35min elliptical, 25min Hill climb
Hugh feel good burn...


Have a mini-vacation over the 4th, so planning on being strict on the nutrition, hydration, and workouts.

[Green.T]

6/27 Saturday (Legs & cardio)

Meal Calories Fat Carbs Protein
Breakfast 177 11.6g 2.1g 15.4g
Snack #1 0 0.0g 0.0g 0.0g
Lunch 215 12.5g 15.5g 10.0g
Snack #2 180 0.0g 36.0g 8.0g
Dinner 371 11.0g 8.0g 55.5g
Snack #3 97 0.0g 0.0g 0.0g
TotalPercentage of Calories 1040
Fat 35.1g 31%
Carb 61.6g 24%
Protein 88.9g 35%

6/28 (Memorial Service for my friend= Emotional day & I ate to match)
Meal Calories Fat Carbs Protein
Breakfast 33 0.0g 6.4g 0.4g
Snack #1 234 13.6g 27.9g 2.7g
Lunch 234 5.0g 0.0g 43.8g
Snack #2 557 33.1g 32.1g 29.9g
Dinner 558 14.1g 69.7g 33.1g
Dessert 93 2.0g 21.3g 0.3g
TotalPercentage of Calories 1709
Fat 67.8g 36%
Carb 157.4g 37%
Protein 110.2g 26%

I'm pretty proud that I didn't go way overboard Sunday with the emotions running high. So I could of made better choices, but honestly I could of easily just threw in the towel & completely self induldge. I'll take what happened.

Putting it in the past & today (Monday) doing great. Clean eating & workout.
I'll update my progress in a moment.

Thanks for checking in.

[Green.T]

After week 4:

Weight: 146.5 (-2lbs)
Bf %: 18 (-1%)
Hips: 38 (no chg)
Waist: 31.5 (-1")
Thigh: 21.25 (-.75")
Calve: 14 (-.25")
Bicep: 11.5 (no chg)

Starting to move slower on the inches lost, but the scale weight is finally dropping.

[Green.T]

07/07/09 Tuesday Week 5

Just a quick update:

I just got back from a short 4 day vacation, so today I'm getting everything back on track. Diet has been great today, will need to squeeze in a cardio workout tonight.

Bad news is that I drank & ate terrible & gained back some weight... good news is that it was a much needed mental break & I'm in a much better place for school/work/training/diet.

Feeling good & confident about losing this backstep & losing much more in the weeks to come.

Shrug it off & Game back on!!

[Green.T]

My July 4th vacation really screwed up my momentum... needed for the mind, but not the body.

Anyways Day 1 of Week 7 down.
Sunday 7/13/09

Legs & 40 mins elliptical

Nutrition:
Total calories: 1384
Fat: 46.6g 30%
Car: 94.7g 27%
Pro: 145.3g 42%

Pretty good day for change.

[Green.T]

Day 2 of Week 7

Not the best food selections, need to go higher in Protein & less in fat.
Total cal: 1362 7
Fat: 0.6g 47%
Carb: 89.5g 26%
Prot: 90.1g 27%

Very frustrating & stressful day.

Day 3 (Tuesday)

Feeling decent about today. I'm trying to listen to my body more & eat accordingly.

Morning fasted 20min stairstepper (burned 200cal)

Tot Cal: 1281
Fat: 41.7g 29%
Carb: 81.7g 26%
Prot: 144g 45%

This ratio (I think) looks better.

Still working within my means. It's difficult to find energy & focus with such a low carb diet. I hope that if I'm consistent that it'll pass like everyone says. Next week is midterms, so I'm really needing both focus & energy.

[Green.T]

Day 4 Wednesday

20 min stairstepper (200 cal burn)

Calories: 1419
Fat: 65.9g 42%
Carb: 62.1g 18%
Protein: 141.2g 40%

I think this is a good ratio... perhaps more water. Got 64ozs, but thinking more is better in this case.

Feeling good & on track. Strangly my scale still hasn't budged.. I'm trying not to freak out, until the official Sunday WI. Sure hope to see something then after my weekend gym time.

[Green.T]

Week 7 Complete, Weigh in day

Weight: 148lbs (-1lb)
Waist: 30" (-2")
Hips: 38" (-1")
Thighs: 22"
Arms: 11"

Feel like I should of shown more, but I'll take it. Feel a little like my body's holding on to water weight, so I'll keep hitting the program hard & hope to see more next Sunday.

[Green.T]

Week 8 Day 1 (Sunday)

Nutrition:

1- Cals 359, Fat 18.2, Carbs 38.4, Pro 10.9
2- Cals 170, Fat 15, Carbs 6, Pro 6
3- Cals 245, Fat 12.8, carbs 3.2, Pro 27.8
4- Cals 256, Fat 17.4, Carbs 18.9, Pro 7
5- Cals 320, Fat 20.5, Carbs 6.4, Pro 28.5
6- Cals 134, Fat 6.5, Carbs 18.6, Pro 1.6

Total:
Calories 1484
Fat 90.4 (54%)
Carbs 91.5 (24%)
Prot 81.8 (22%)

Workout:
Legs, 10 mins elliptical warmup, 25 min hill climb

Conclusion:
Entirely too low on my protein intake, esp. being a leg day.
Water intake was very high, which was a great step in the right direction
Total calories looked on track, but could of choosen cleaner options all day.

[Green.T]

Week 8 Day 2 (Monday) Midterms!!

Nutrition:
1- Cals 150, Fat 0, Carb 4, Pro 34.5 Protein shake
2- Cals 590, Fat 20.9, Carb 49, Pro 50.6 HB egg, 5oz roast, 1.5 potato
3- Cals 220, Fat 1, Carb 40, Pro 13 Grande Skinny triple latte
4- Cals 300, Fat 9.5, Carb 17.5, Pro 40.5 4oz tapilia .75c edemame

Totals:
Cals 1260
Fat 31.4 (22%)
Carb 110.5 (35%)
Pro 138.6 (43%)

Had to use training time to finish homework & study for midterms : ( Sucky... hoping to make it up Wednesday morning.

[Green.T]

Week 8 Day 3 (Tuesday)

2 exams down (& 4 more to go ugggh). Wow what a long long tiring day. Pulled a late night fitting in studying, then had an early morning to review again. I basically have only had 1 10 min break today & that was to go get a coffee. Yeah I'm bitching... : )

However, my diet has been phenomenal for me on a high stress day. Feel good about that. Need to get in another 20-40 ozs of water before I hit the sack, not to mention need to prepare for tomorrow's exam. Oh fun.

Well here it is...
Nutritional:
1- 154 cals, 10 fat, 1.1 carbs, 12.5 protein (2 HB eggs with hot sauce)
2- 288 cals, 11.4 fat, 1.6 carbs, 42.7 protein (tuna, 1tb mayo, broccoli, gr onion)
3- 490 cals, 16 fat, 65 carbs, 24 protein (g NF latte, NF yogurt, .25c almonds)
4- 151 cals, 3.9 fat, 7.8 carbs, 23 protein (tapilia, brussle sprouts)

Totals: 1083 cals, 41.3 (34%) fat, 75.5 (28%) carb, 102.2 (38%) protein

Will have a snack later while studying. I'll choose a protein source from looking at the above...

No workout today... couldn't fit it in. Needed to be stationary with the books...

[Green.T]

Week 8 Weigh in

Bodyfat stayed the same, scale weight up 1lb, body measurements stayed relatively the same.

Midterms done & done well, so hopefully Week 9 will be a bit lower in stress & maybe I'll have more time to fit in workouts & plan good nutrition.

Workout today:

Traps/core/shoulders
3 x 8-10 reps on each

40 min elliptical