Friday, July 1, 2011

Day 32...

Yesterday was my Fast day and it went well despite my foot injury I was still able to hit the intervals hard on the bike...

I will be taking my body fat %, official weight, & my photos for the 6 week contest today. I will post those as soon as I can, but I will not post my entry until next week.

I wish everyone the best,


Tuesday, June 28, 2011

Day 29... Getting it done

Well Days 26 and 27 were not so good. These days were my rest days and I was planning on getting in some BW or riding, but neither of the two made it into the equation this weekend. Day 27 was my cheat day which turned into my cheat weekend. I took the kids to the water park to start off the day & it went quite well. I didn't eat any of the junk at the water park (I don't subscribe to eating or paying for that stuff). We most of the time pack a lunch, but this day we were not staying all day so we went out to eat afterwards.

I made some good choices & some bad ones at lunch. I started with a huge salad and good raw veggies, moved on to some steamed veggies with a little bit of cheese, but for my main protein I had ribs. I know it was my cheat day after all, but I told myself that was was still going to eat clean. To make matters worse I had Ice Cream for desert.

After we got home I had to get the house ready for the poker party that I was hosting. I setup Clean snacks and not so clean snacks (popcorn). I wanted to make sure I stayed with the Clean ones, but I did have one slice of veggie pizza with no cheese that someone brought over.

It was a very late night(about 5-6am). The late night made for a bad next morning (fast day). I had made a breakfast of pancakes and waffles for the kids(I splurge on them on the weekends) & I ended up eating two small waffles with peanut butter on them. I then ended up eating the rest of the day & my Fast day went out the window.

Day 28 yesterday I brought back my fast day and it went great!!! I fasted 36hrs and completed my entire workout.

Today, Day 29 I am right5 back at it and will be eating clean into the weekend. I will have another fast day before the weeks end and will have another one after the Holiday weekend.

My hope is that this weekend didn't set me back too far in the 6 week contest. I have worked real hard on all aspects and would hate for that, but I know I did it all on my own and if that is the case I will take full responsibility and hold on to that for inspiration until the end of the contest.

Hope everyone else had a grand weekend...

Friday, June 24, 2011

Day 25... Bring on the weekend

Today has been a good one, but I'm ready for the weekend. Today I did workout D from TT Metabolic Resistance Training and I have two days of rest coming up(but I will not rest):
Workout D:
1. KB 1-Arm Snatch - 6 reps @ 12.5kg
2. Lat Jumps - 6 reps
3. Dbl KB Front Squat - 6 reps @ 25kg
4. Pull ups - 4 reps
5. T-Get ups - 5 reps each side @ 12.5kg
6. Piston Row - 12 reps per side @ 12.5kg
7. X-Body mnt Climbers 20 reps
8. KB Swings - 20 reps @ 12.5kg
9. KB Tricep Extension - 12 reps @ 12.5kg
10. KB Bicep Curl - 12 reps @ 12.5kg

Eating clean today and have a cheat day tomorrow. I will have one cheat item and get the rest of my calories from clean food(intake will just be higher to reset my "Starvation Clock"). I will do some swimming, body weight stuff, & Intervals over the weekend on my Rest days.

Y'all be safe and have a great weekend,

Matt G.

Thursday, June 23, 2011

Day 23... Fast FAST day it was

Today was my fast day and my rest day for my workouts, but I never take a real full rest day when I'm fasting. This is because I want the biggest caloric deficit that I can possibly have. When I do this it allows me to have a real cheat day when I hit that day in my cycle...

I set three goals for today and I feel great about accomplishing all of them.

-I finished this AM thing that I was dealing with(life stuff)
-I rode my bike outside for about 1 1/2 hours(almost 30 miles)
-I shopped and prepared for my weekend meals(Hard on a fast, but got it done)

Tomorrow I will hit the gym hard with my new TT Metabolic Resistance Training.

Best of luck in all your training...

Tuesday, June 21, 2011

Day 22... Hmmm

Let's pose some questions today shall we...

If you could change one thing about your body what would it be?
(want to loose fat, see my abs, get rid of my love handles, slim up my booty, see my feet, ect...)

Now how passionate are you about making that change?
(extremely- I will do anything to get this done, I will make some small changes to make this happen, ahh if it happens it happens no biggy...)

What are your goals for yourself?
(for your life, your body, your situation, daily, weekly, monthly, yearly, 5 years, 10 years, 20 years, life time...)

Monday, June 20, 2011

Days 19, 20, & 21... Bring it on

What an Awesome weekend I just had, there were only two things in this entire world that could have made it better. One of which was out of my control (& she knows who she is ;-)) & the other thing I was totally in control over, but I made my choice and I have to live with it. I will expound on the 2nd here in a few more lines...

My Friday Cheat day was absolutely just that. The oldest and I had a MAN-date where we ate the thickest "South Western" Chicken pizza this side of the Mason-Dixen Line. I also splurged and had diet coke(I have taken all sodas out while I'm on this thing). After that we went to a little league baseball game, went to the house to watch a sniper move and downed 2 pints of Ice Cream (Yum).

Saturday was my fast day, I worked out at my local gym in the AM & then worked on my car in 110 degree heat for most of the day. That night I went out and allowed myself to break my fast and my diet. I had 3 drinks while I was out & when I got home I ate a few grams of raw almonds (this is my #2 that I was eluding to in the beginning).

Yesterday was Fathers day and my new lo-cal day, because I am finished with my XFLD for now. I am now on a 4 day cycle until my first 6 weeks is up. I will have a Cheat day, Fast Day, & then 2 lo-cal days in a row. Then the cycle starts back over. My lo-cal days are around 800-1000 calories of clean food. I did well on this day even with it being Fathers day and all. The kids and I went to church, ate lunch (I had a salad with chicken), went to a movie (skipped the popcorn and junky stuff) and then went swimming. Great fun we had...

Today was my 2nd lo-cal day & I started the New TT Metabolic Resistance workout. I feel like a total noob every time I start a new TT workout. I know I am in shape, but the different movements make me feel like I'm so out of it...

I did well with the workout. I will be doing Monday - workout B, Tuesday - workout A, Wednesday - Rest/Ride bike, Thursday - workout D, Friday - workout C, & Sat/Sun - Rest/Ride bike. I have changed the workouts a little bit to go with my eating...

I hope all is well with everyone today. I'm still down a lb over the weekend even with the Drinks and Ice Cream. Fasting is just that AWESOME!!!

You Don't have to take my word for it, Read This...



Friday, June 17, 2011

Day 18 Cheat Day...

At three weeks in I am down 13(unofficial) pounds...
I want to be 20-25lbs down @ week 6 & I think I can do it.

I will be finished with the XFLD in the week to come, but I will be doing a variation of XFLD/ESE until the 6 weeks is up.

My workouts and diet have been on track and I have added a few extra Intervals/Cardio.
I went on a 40mile bike ride yesterday in the 100 degree Texas Heat. It was nice to get out & look at everything from a different view point.

Just finished my Cheat Day workout...

"Wrote a song about it, Like to hear it here it go..."
Superset 1:
DB Split Squats 8x50x2 per side
Close grip(hands touching) push-ups 20x2
Vert Jumps
DB Rows 15x50x2

Superset 2:
Chin-up 6x2
Incline DB press 10x50x2
SB leg curls 20x2

Superset 3:
Hang Leg lifts 10x2
SB plank 30sec x2
SB Jackknife 20x2

Meals for today will be clean, but more calories. I will enjoy some Pizza tonight for dinner...

Yall have a great weekend.

Monday, June 13, 2011

Day 14 almost made me Throw Up!!!

Days 12 & 13 fell a little bit off track with the meal plans, but all is good again today. Nothing like a "Fast Day" to put it all back together...

New Rule:

Don't try to take your BCAA's before you workout if your(my) workout have intervals. I almost get sick trying to push it so hard with that junk in my stomach. I am the kind of guy that can't eat anything before hard cardio workouts. Lifts, I'm good but not HIT or Intervals.

Besides that today's workout was great!!!

Thursday, June 9, 2011

Day 10 Cheat day...

I got all of my cheating out of the way early. What that means is I ate clean in the afternoon and for dinner. My thinking is I will intake more calories, but of clean food. Kinda hard, but I think I did well...

I smashed the workout that goes with "Cheat" Day, but I didn't feel like being in the gym today...

Day 9 Protein Day

Day 9 was my protein day and I have decided that "Protein Day" is my hardest day to stay on plan. I always feel hungry at the end of the night and the later my night the worse I fill. I have been adding in an extra helping of free veggies at the end of the night to help with this issue.

The great thing about "Protein Day" is I get to do my Park workout and love it. Today I was super stoked, because I finished all of my reps in each of the excesses!!!

25 BW squats
20 Decline Push-ups
10 BW Inverse Rows
20 Mountain Climbers
10 KettleBell throws

Do all of this as one set and go through it 6 times, with 1 min rest in between each set!!!

Monday, June 6, 2011

Days 6,7, & 8 Catchup...

Wow how fast the days have gone by...

I am super happy with myself and the first 2 weeks of my program. I have stayed on Plan 100% & met all of my workout goals.

Keep on pushing,


Friday, June 3, 2011

Day 5 Cheat day...

Today is my cheat day and boy has it been a good one...

I started off my day with a few doughnuts. I am a huge sweets guy, and I figured that if I got it out of the way first thing in the AM I would have all day to burn off those 500cals of sugar...

Once I got to work I ate my 3 egg/2 extra egg white omelet that had Fungus, cheese,
(mushrooms) & red onions.

I worked out late AM like always (which was killer).

For lunch I had 2 4oz grilled chicken breast tacos, with cheese and salsa.

For my snack I had 2 more tacos with 3oz chicken each and salsa.

Dinner tonight will be one of my Fav's. Pho noodles with sea food extra spicy...

I hope everyone has a great weekend!!!

Thursday, June 2, 2011

Day 4 Protein Day

Today is going to be a good day. I am sore from working out, but it is a great soreness...

For breakfast I had 2 full eggs with 2 extra egg whites added. I threw in a serving of veggies and a little bit of light salt. 2 cups of coffee.

My AM snack was 1 serving of Edamame.

Workout - My fav workout of the TT Clash

Lunch was 4 servings of Broc/Cauliflower & 6oz of grilled chicken breast.

I will eat the rest of the Edamame this afternoon with 6oz chicken.

For dinner I will eat out, but I already know I will have grilled chicken with double the veggies & take out the rice...

Yeah!!! Tomorrow is Cheat Day!!!

Wednesday, June 1, 2011

Day 3 Mod Carbs

Day 3 was great!!! , with out the Tony the Tiger frosted flakes...

Today is Moderate carb day:
Meal 1 Protein & Fats
Meal 2 Protein & Carbs
Meal 3 Protein & Carbs
Meal 4 Protein & Fats
Extra Interval training here
Meal 5 Protein & Fats

For my protein I used eggs and egg whites for breakfast & Grilled chicken breast for the rest of my meals. I used Almonds for my Fats & Mixed fresh fruit for my Carbs. I also through in 4 servings of Free Veggies steamed...

Todays workout is the longest of the 5 cycle, but I got it all in & may get in some extra HIT/Interval training this evening. I was able to do all of the exercises except the DB step-ups(because of my foot injury). I was able to do the step-up with BW style...

My foot is getting better & I hope to be able to do all of the workouts and exercises by next week...

Tuesday, May 31, 2011

Day 2 - Shake day

Today was shake day & after fasting for the first day I had some feeling that I would be quite hungry today. Happily that was not the case. I was fine. My shakes for today were simple and my meals consisted of:

20oz of Organic Green Tea (0cals)
Shake 1: 2 scoops carb free protein 20oz water & 10 Raw Almonds (340cals)
Shake 2: 1 scoop carb free protein 10oz water & half cup of pineapple (220cals)
Workout (prob burned 500cals at the least)
Shake 3: 2 scoops carb free protein 20oz water & 1 cup of pineapple (340cals)
Two servings of Free Veggies: Steamed Greenbeans (80cals)
Shake 4: 1 scoop carb free protein 10oz of water (120cals)
Ate the almonds whole, not in the shake (100cals)
Two servings of Free Veggies: Grilled stir fry (broc, carrots, baby corn, peas) (100cals)
I drank about 120oz of water throughout the day.
I didn't get in my last shake, because I was real busy and need to get all of my protein cooked for the next few days. I'm not really counting calories, but I always put them in perspective total calories for the day 1200.

I need to make sure I intake at least 1500 calories on shake day, because I dont want my body to go into starvation mode. Next time I will not skip that last shake.

For my workout I had strength day, which consisted of heavy weight lower body & chest press...

Monday, May 30, 2011

Today is a New Day - Day 1

Today is the start of the 11th TT Transformation Contest for me. I'm starting off with the XFLD just like last time. I figure it should be good for about 15lbs of fat...

I'm still recovering with my foot and all, but I am going to preform as many of the TT Clash of the Titan exercises as possible. Today is day one of the contest, but I started XFLD yesterday with my cheat day. Today I will be fasting and taking day one off from the gym to swim at the water park all day long (and boy did we). Craig says to take one of the five days off from working out when using the Clash. It just goes to show how flexible Turbulence Training is on any life style...

Fasting went well for Day 1. I made it all the way through the day with out eating anything until around 8pm. I then ate some of my free veggies (about 100cals). I did do the full 24hrs from the last time that I had eaten, but I wanted to go the full day. I don't feel very bad, because the veggies were on the Free list...

Tomorrow is Strength Shake day. Send all of your great thoughts and my prayers my way....

Tuesday, May 17, 2011

New TT Contest Has Just started!!!

The Next Turbulence Training Transformation Contest opened this month and will close on May 31st...
I will be entering the contest once again. If you would like to join in with me check out this link:
TT Transformation Contest

Talk to ya soon...

Matt G.

Monday, November 15, 2010

Meals for the day

bannana & apple

pork chop & steamed veggies




12oz chicken
steamed green beans

Ice cream & oatmeal cookies...

Tuesday, August 24, 2010

Let the Voting Begain...

Help me out and vote for me on the TT #8 contest...VOTE!!!

Wednesday, August 11, 2010

I'm done with the contest, but not the life style...

I have finished up my TT challenge and I hope voting will start soon....

I noticed that I never posted my Awesome Chipotle Hummus Recipe (no worries I stole it form the Internet and made my own tweaks). I posted it on the TT site, but never here so here you go. I hope you love it as much as I do!!!

Chipotle Hummus Recipe:

•2 cans (15.5-oz) Garbanzo beans (chickpeas) drained, with liquid reserved
•2 teaspoons Cumin powder
•3/4 teaspoon Freshly ground pepper
•3/4 teaspoon Salt
•1/3 cup Fresh lemon juice
•1/4 cup Extra virgin olive oil
•1 teaspoon Fresh garlic chopped
•1/3 cup Tahini (sesame seed paste)
•4 whole Chipotle chiles in adobo sauce (use more or less to taste)
•2 teaspoons Adobo sauce from canned chipotle chiles (use more or less to taste)


Puree all ingredients except bean liquid in a food processor. Gradually add the minimum amount of chickpea liquid required to give the mixture a thick, creamy, smooth consistency. Blend until all graininess is gone. Cover and refrigerate at least 1 hour.

Tuesday, July 20, 2010

Day 73...

I killed TT for Mass Workout B...

Fast day today, so eats.
Just some Java this AM and water all day long (1 1/2 gallons)

Friday, July 16, 2010

Day 69...

Todays workout was TT for Mass Workout D:

Workout D
1A) Snatch-grip Deadlift (3x6)@ 205lbs
1B) Kneeling Cable Crunch (3x15)@ 120lbs
*1C) DB Deadlift (3x8) @ 100lbs I added this one in because I didn't think I was getting enough with the other Deadlift...

2A) Pistol/1-Leg Squat (3x8) These are hard OMGoodness
2B) GHR on Ball (3x15)

3A) Barbell Shrug (3x8)
3B) Ball Jackknife (3x15) Added a few extra to these... Me liky

Am eats 2 egg + 2 extra whites omelet with multi color bell peppers, string cheese, & mushrooms.... Lil dab of salsa on top!!! Texas thing

Lunch (post workout): 8oz Chicken breast 2tbl spoons of almond butter...

Snack: peach & banana

Dinner: I will prob have some whole wheat pasta with red sause & some type of veggies.

Thursday, July 15, 2010

Day 66 - 68...

Day 66 was my fast day and I also made it my rest day. I spent the day at the waterpark with the kids & then taught that night. So no time to workout, or eat for that matter...

Day 67 I did TT for Mass WorkoutB

Day 68 (Today) I did TT for Mass WorkoutC.

Ate a blueberry and cherry shake with Vanilla Protein for Breakfast.
Had some raw almonds and 4 cherries for a snack.
for lunch I had a strawberry/Banana shake.
And for dinner I will eat a chicken breast with some steamed veggies.

Friday, July 9, 2010

Day 60...

I know I have missed about a week of bolgging my workouts and food, but I have not been very motavated to do so as of late.

I started TT for Mass this week and I like how it is making my body feel thus far.

Three more weeks to go on the contest. Good luck to everyone...

Thursday, July 1, 2010

Day 53...

Light activity today...

AM Eats:
Green Tea
banana Shake w/ 1 scoop protein, 2 bananas, almonds, & 3 Ice Cubes