90 Days To Ripped

big_GREEN · 02-01-2009, 11:09 AM

Hey guys!

This is going to be my workout journal (my first one!) for the next 90 days, hopefully it will keep me honest and working hard.

My training may be a little unusual because I need to finish up the track season (distance) (btw, I have painful shin splints right now) for the next two weeks while lifting at night.

Over the 90 days I intend to follow the FLEX Magazine "Get Shredded For Spring" workout (I'm on Month 2!), once track ends do fasted HIIT in the morning, and lift at night. Also, I intend to follow the Pete Plan for rowing but may only be able to row 4x a week or so.

MY GOAL

Win the IRON OWL transformation contest!

To get to less than 8% bodyfat from my current 13-14%
(Which is why I will meticulously be posting my diet!)

MY SUPPLEMENTS

ON 100% Whey
Animal Cuts
CLA
ON Creatine Capsules (will take after cutting so the results really show!)

GOAL / INSPIRATION :

Any and all advice is welcome, awesome bb.com members are what help me stay motivated so please comment below!

Thanks!

readyforthepain · 02-01-2009, 11:14 AM

good luck man

big_GREEN · 02-01-2009, 06:38 PM

First Day, had a full day with work and all but i got some good sleep.

11AM (wake up)
11:30AM 5eggs (3 Whole, 2Whites), 2 Yoplait Light Yogurt, 1 Multigrain Toast
2PM Turkey Wrap (1/2 tbsp mayo)
4PM Iced Coffee (at work, its a new england curse)
7PM Subway (Italian BMT Wrap, no cheese, light mayo), Sun Chips, Diet Coke
9PM ON Whey 2 Scoops
11PM ON Whey 2 Scoops

TOTAL:
2043 Calories
202.39g Protein
169.49g Carbs
73.54g Fat

Not ideal because I was out all day, did not get to lift (which means I'm pissed now lol, I'll probably hit the heavy bag and do an ab workout to some hatebreed to get it out of my system haha).

Felix5 · 02-01-2009, 08:06 PM

Quote:

Originally Posted by big_GREEN

Not ideal because I was out all day, did not get to lift .

!

On your first day, too. Not exactly an auspicious start. I think some sort of penance is called for.

big_GREEN · 02-02-2009, 06:14 PM

Quote:

Originally Posted by Felix5

!

On your first day, too. Not exactly an auspicious start. I think some sort of penance is called for.

The 90 days is basically strict adherence to diet right now since I've already been lifting for a month continuously, after the season ends tomorrow I can shift the priorities to lifting and diet.

big_GREEN · 02-02-2009, 06:52 PM

6:00AM Wake Up
6:30AM (3) Yoplait Light
10:00AM Roasted garlic chicken pizza (1slice), G2 Lime 20oz
2:45-3:45PM Track Practice (approx. 2 miles (pre-race day))
4:00PM PowerBar Harvest, Gatorade Rain 32oz
4:30PM Propel Grape 20oz.
5:00PM Lean Cuisine Chicken Ranch Flatbread
6:30PM (12) Peperoni slices
7:00PM (2 scoop) ON Whey w/water
9:00PM Tuna (6oz.) w/ mayo (1/2 tbsp)
10:00PM (2 scoop) ON Whey w/milk (14oz)

TOTAL:

2392 Calories
221.5g Protein
295.2 Carbs
42.73g Fat

Had some friends over to play beruit tonight (we're second semester seniors so we finally get to have fun on schoolnights instead of staying up until 2am freaking out haha). I feel pretty good that I was able to be like "Nah, I'm not drinking tonight." because I knew my carbs/calories were already pretty high and I'm really focused for these 90 days!

Based on the first two days, are there any changes I should make in my diet? Carbs are a little higher than I would like.

My last track meet tomorrow, will be running the mile.

big_GREEN · 02-03-2009, 08:17 PM

6:00AM (2) Yoplait Light
11:00AM Chicken Caesar Wrap, Gatorade G2 20oz.
3:00PM-6:00PM Track Meet (PR'd in the mile), Powerade 20oz.
7:30PM Peperoni Stick, Met-RX Big 100 MRP Bar, Gatorade Rain 32oz.
10:00PM (2 scoops) ON Whey, 1percent Milk (14oz.)

TOTAL
2157 Calories
132g Protein
262.75g Carbs
64.38g Fat

Carbs way too high, hitting the gym with a vengeance tomorrow. Going to try to limit myself to one gatorade a day because I'd like to stay low on carbs and, well, they're adding up.

big_GREEN · 02-04-2009, 09:30 PM

6:30AM (2) Bannanas, 8oz. Gatorade
11:00AM Ranch Chicken Bacon Wrap
2:00PM 12oz. Gatorade
3:00PM Lean Cuisine Deluxe Pizza
5:00PM Peperoni Slices
7:00PM Meat Sauce(family dinner, ate the sauce no pasta lol mad awk), salad
8:00PM - 9:30PM WORKOUT (See FLEX Month Two, Chest Tris)
10:00PM (4) slices deli turkey
11:00PM (2 scoops) ON Whey

TOTAL
2265 Calories
101.9g Fat
187.41g Carbs
163.91g Protein

A little light on protein today, happy I got carbs under 200g.

WORKOUT UPDATE

I don't like the second month of the FLEX workout so I will be switching to a workout I got from a bb.com teen transformation of the week that I will post on here tomorrow. Will still be doing the FLEX plan HIIT when my shin splints recover.

big_GREEN · 02-05-2009, 08:35 PM

6:30AM (2) Yoplait Light Yogurt
11:30AM Ham and Cheese Wrap
2:00PM Gatorade 20oz., Dunkin' Donuts SW Chicken Flatbread
4:00PM Dietcoke
5:00PM (3 scoop) ON Whey w/ water
8:00 PM Boneless Skinless Chicken, Spinach, 1/4 cup wild Rice
11:00 PM (3 slices) Turkey, (1 slice) American Cheese

TOTAL

2307 Calories
205.23g Protein
213.03g Carbs
74.4g Fat

Sore from yesterdays workout. LIFTING HEAVY AS **** TOMORROW!

Carbs too high, happy to get protein back over 200g though.

idk wtf im gonna do about the workout, i guess stick with the FLEX one for now.

big_GREEN · 02-06-2009, 09:51 PM

6:30AM (2) Yoplait Light
9:30AM Goldfish (AP Bio Experiment!)
12:30AM Roast Beef and Cheese Sub w/ mustard
3:00PM Propel Fitness Water
4:30PM Clif Bar, PureProtein Bar
6:30PM Slice of Tomato Pesto Pizza and Root Beer (12oz)
9:30PM Lean Cuisine Peperoni Pizza

TOTAL

2023 Calories
101.55g Protein
302.31g Carbs (!)
46.41g Fat

What a bad day. Haven't had regular soda in about 2 months. Need to make up for my pizza binge tomorrow morning at the gym. Word.

big_GREEN · 02-10-2009, 08:46 PM

Diet was legit.

Had an awesome back/bi workout yesterday. Got through the entire FLEX day and then still hit each bodypart with negatives to close.

Today picked up the scraps, shoulders/traps. Still a great workout, got through the whole FLEX day and ended with additional negatives.

LOVING the gym right now.

Diet has been legit too. I feel like posting it on here has instilled the habit of healthy eating in me.

big_GREEN · 02-10-2009, 08:47 PM

I NEED to go lower on carbs tho. Working on that this week. And i bought bronkaid and am deciding if i want to stack the ephedrine with animal cuts or wait until i finish animal cuts then take a week off and do EC stack.

big_GREEN · 02-15-2009, 10:10 PM

Transitioning my journal. I feel like im at the point that i no longer have to post my diet on here because its legitimate. Will post my morning workout here tomorrow!

big_GREEN · 02-18-2009, 11:29 PM

Day 17s workout was great, got a nice chest/tri workout in. I think I saved some 12 year olds life after he dropped the bar on himself bench pressing too.

Day 18 was chill, my 13week triathlon training starts next week so I went for a long bike ride today to get my legs ready! But whattayaknow, just as i get in from my ride 4 inches of snow drop outta the sky! Damnnnn

Working out at 10am tmm.

Slight cheat meal today even though my calories were still legit... bife a casa... which is a portugese dish that consists of a sirloin steak with a fried egg on top.

big_GREEN · 02-27-2009, 10:17 PM

My posting has been lack but my diet has been legit. I was in the process of transitioning my workout and my trusty Muscle and Fitness has helped me find one I love.

As I approach the end of my first month on the program, I am transitioning my goal as well. My goal now is just to absolutely shred my bodyfat.

I'm starting the EC Stack Monday after a week off from caffeine supps, going to couple that with interval training and a Tabita lifting regimine.

Today:

Warmup:

10min Treadmill

Tabita

(Chest and Abs)

Pushups 8 sets of 20 sec on 10 off
Incline Bench 8 sets of 20 sec on 10 off
Bench 8 sets of 20 sec on 10 off
Pec Fly 8 Sets of 20 sec on 10 off

Reverse Crunches 8 sets 20 sec on 10 off
Crunches 8 sets of 20 sec on 10 off

Cardio: (after lifting)

25 min Interval Training (treadmill preset)

Friggin intense. Am so sore.

big_GREEN · 03-02-2009, 12:32 PM

Yesterday:

Pretty ridiculous leg workout yesterday, the walk to the car has never seemed so long after a workout. Friggin sore.

WARMUP:

1mile light jog

WORKOUT:

Leg Press 20 sec on 10 sec off x 8
Leg Extensions 20 sec on 10 sec off x 8
Leg Curls 20 sec on 10 sec off x 8
Weighted Step Ups 20 sec on 10 sec off x 8

Standing Calf Raises 20 sec on 10 off x 8
Seated Calf Raises 20 sec on 10 sec off x 8

CARDIO (post workout)

20min Interval Workout (Treadmill)

doing cardio after legs was tough but has made me less sore today coupled with good stretching.

I'll post what I do at the gym today later, started EC stack today. Watched bigger stronger faster last night. kind of made me apprehensive about ephedra but I'll do an 8 week cycle and see where I'm at.

big_GREEN · 03-05-2009, 10:20 PM

Had to take a couple rest days because of how sore i got from my leg day (not doing legs during track season plus med with a side effect of prolonged soreness = being barely able to walk for two days).

Hitting the gym with a vengeance for back/abs tomorrow. upping cardio as well. ec stack is great thus far.

big_GREEN · 03-06-2009, 08:09 PM

good to get back int he gym after taking a couple days off.

Back/ Abs Tabita Day

Bent Over Rowns 4x 20 sec on 10 off
Bent Over DB Rows 8x 20 sec on 10 off
Lat Pulldowns 8x 20 sec on 10 off
Seated Rows 8x 20 sec on 10 off
Low Back (reverse captains chair?) 8x 20 sec on 10 off

11 min Rowing on an Erg.

Toe Touches 8x 20sec on 10 off

23 min Interval Treadmill program

big_GREEN · 03-15-2009, 09:09 PM

Eeek my posting on here has become subject. I essentially hada "cheat weekend" because I visited my brother at college.. drank a ****load and ate poorly.

I start full doses on the EC stack tomorrow and will be hitting the gym HARRRD! Re-motivated and ready to do work.

big_GREEN · 03-18-2009, 01:37 PM

Yesterday was chest day on the tabita routine... prbably go through the routine for two more weeks and then switch it up.

I'm definitely leaning out but need to turn it up a notch.

BDiamond · 03-18-2009, 01:55 PM

From the beginning couple of posts when you were doing your diet it didn't look all that good. Very inconsistent. Not to mention looks like you're eating a lot of frozen meals and odds and ends. Based on your stats (6'0" and 170lbs) I think your diet needs to be vastly improved. Not to mention in most of your posts you write about setbacks you faced that day. They just seem to really be adding up. I don't think your diet is going to meet up with the goals you set forth.

big_GREEN · 03-18-2009, 04:03 PM

thanks man. i think you're right. i am about halfway through the time i set forth, so i will tighten it up and go hard for the remainder.

big_GREEN · 04-05-2009, 02:12 PM

My posting has become so lax! Gah! My diet has been legit, but my workout is mad diff because its ROWING SEASON YAY!

I will try to keep my posting up, my goal is to keep my diet legit with my crew practices being like 2+ hours of cardio! whew! The weight is melting off, I'm down to 162! I need to keep lifting and protein consuming so i dont lose muscle tho!

big_GREEN · 04-06-2009, 08:10 PM

For the remainder of the three months I set forth, I am essentially going as hardcore as hardcore gets so I can win the Iron Owl Challenge and have a great senior prom on May 1.

Wheeeew! I will do my best to post the details of everything on here but my primary workout right now is my crew team practices 3+hours of circuits, lifting, and some of the most itense cardio imaginable.

Good luck to everyone else with their goals, I know I will achieve mine!