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  #1  
Old 12-23-2010, 08:05 PM
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gesunelson gesunelson is offline
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Default And so it begins!

Ok, come Monday I'm in. I'm looking forward to the quick workouts - 1000 Calorie workouts are long (4 minutes warmup, 50 sets at 40 seconds each with 40 seconds rest in between and then a 60 second finisher which works out to an hour and 20 minutes). I don't want to spend an hour and 20 minutes three times a week working out and this is not including 30 minute the interval training sessions three times a week.

Anyway, I'm now at 185 lb - photos at http://forum.ttmembers.com/showthread.php?t=9931

Starting Stats:
Height: 180 cm
Gender: Male
Age: 42

Mass: 84.1 kg

In inches
Neck 16
Shoulder 49
Chest 42.5
Waist around navel 37
Waist (where I wear my belt) 35

Right Arm
Upper 14

Right Leg
Upper 23
Lower 15

Diet - yesterday was typical for a workout day
Breakfast
2 eggs scrambled, 1 cup spinach, 0.5 can of refried beans, 1 head of broccoli and 0.5 head of cauliflower stirfried

Lunch
8 sticks chicken and beef satays (skewered marinated meat) with raw onions and cucumbers

Post workout drink - 2 scoops Prograde Workout (only on workout days and only because I felt like I needed it)

Dinner
0.25 head of broccoli, 6 mushrooms (sliced) - stirfried with garlic
1 scoop Prograde protein drink (since it was too late to defrost some chicken)

I'm estimating this is around 1500 calories. I'm also taking Prograde EFA Icon krill oil and a daily multivitamin for completeness. I also have a cheat day once a week.

Goals
Lose about 26 lbs of fat in 12 weeks while maintaining lean mass. I've lost 19 lb so far in 7 weeks with what I've been doing so I think this is reasonable.

Waist around the navel down from 37 to 32 inches (reduced from 40 to 37 in 7 weeks so again this should be achievable).


Stretch Goals (bonus if I achieve them)
Shoulders increased by 1 inch
Waist down to 31 inches

I plan to do 2K5 and 2K6 from the TT For Fat Loss manual followed by Buff Dudes Hot Chicks for the last four weeks.

Does that make sense for my goals?

Last edited by gesunelson : 12-29-2010 at 01:03 AM.
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  #2  
Old 12-29-2010, 01:01 AM
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gesunelson gesunelson is offline
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Haven't taken my photos yet but started on the TTFL 2K6 workout on Monday. I should have taken a rest day on Tuesday but trying to be smart, I thought I would do the Bodyweight Ten on Tuesday as a nice, light inbetween activity ... how wrong I was! I was drained after two rounds!

Anyway, sanity prevails and I've now finished Workout B plus the B-II interval training and am looking forward to the rest day tomorrow with just maybe a long walk.

I have to say the workouts are really awesome and I'm just so stoked that I was actually able to do 3x15 stability ball jackknives. In September when I started TT on the introductory program, I couldn't do a single one.

By far the bulk of my fat is around my belly so it's hard to see the difference day by day which can be disheartening. Still, I feel my muscles all over my body ache in a good way and I will trust the diet and the exercise to do their job.

I know now I can do this program and I will stick with it.

On the upside, I can now wear size 34 jeans (albeit slightly tight around the waist) - woo hoo! I haven't been down that particular road in a long time! Now if only that blasted belly would go down. Also, I was all done in 50 minutes or so including the interval training. I feel great!

Last edited by gesunelson : 12-29-2010 at 01:04 AM.
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  #3  
Old 12-29-2010, 02:58 AM
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northpolechick northpolechick is offline
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congrats on your progress so far!

Good luck on your continued transformation!
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  #4  
Old 12-29-2010, 06:32 AM
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gesunelson gesunelson is offline
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Thanks, NP Chick. Your signature is very true!
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  #5  
Old 12-29-2010, 04:34 PM
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gesunelson gesunelson is offline
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Forgot to add TT2k6 workout B left me sweating more than any recent workout - my t-shirt was soaked. Loved the ab exercises!

Today is a light activity day which I'm looking forward to. I'll be playing fetch with the cats, ie.
1) I throw his toy,
2) he chases it and sits there,
3) I go over to where I threw it
Repeat from Step 1)

This uses more energy than the dog version
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Old 12-29-2010, 05:27 PM
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Howell27 Howell27 is offline
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Liked your light exercise with the cat! I know a friend's cat who will actually play fetch and bring it back...not as much exercise for the person though!
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Old 03-01-2011, 02:47 AM
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Hi Gerry I know what you mean about the movies, I do exactly the same thing, recently went to see the fighter and googled mark Wahlberg's workout routine afterwards!

I'm new to TT on week 3 now, looking for 6 pack abs! I've read your threadt and been pretty inspired by your transformation, really good stuff and amazing in only 6 weeks! I've read a few people including yourself talk about ESE fasts and clearly it's working. Just wanted to ask, is it as simple as just not eating? Any other rules around it, like don't do it on workout days? Hope you don't mind the q's.

Thanks
Kam
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Old 03-01-2011, 03:10 AM
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gesunelson gesunelson is offline
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Quote:
Originally Posted by kamsisodia View Post
Hi Gerry I know what you mean about the movies, I do exactly the same thing, recently went to see the fighter and googled mark Wahlberg's workout routine afterwards!

I'm new to TT on week 3 now, looking for 6 pack abs! I've read your threadt and been pretty inspired by your transformation, really good stuff and amazing in only 6 weeks! I've read a few people including yourself talk about ESE fasts and clearly it's working. Just wanted to ask, is it as simple as just not eating? Any other rules around it, like don't do it on workout days? Hope you don't mind the q's.

Thanks
Kam
Hi Kam,

Thanks for the kind words. I always believe that if I can make the change, most guys should be able to do the same. Good luck with the quest for the six pack - I'm with you on that one!

The funny thing with the movies/tv is that now there's never any emphasis on nutrition, just the physical training - it makes better viewing, I guess As I once read somewhere, Rocky wouldn't have been as interesting if they'd just shown him mostly eating broccoli and chicken breasts

It's as simple as not consuming any calories for a 24 hour period so you can drink water, sugarless tea or coffee and also zero calorie soft drinks as much as you like. Personally, I find that drinking the green tea really helps me get through the fast. I've also trained during a fast with no issue. Easiest way to find out if it's for you is to give it a go.

What I'll do now is to train on Mon, Wed and Fri. I fast from lunchtime on the day of the fast to lunchtime the next day and will train in the afternoon or evening after the fast. This way, I will have eaten before training. That's just me, though, there's no hard and fast rule.

Please feel free to ask any questions. I'm happy to help where I can.
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  #9  
Old 03-01-2011, 09:08 AM
crazycanuck crazycanuck is offline
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Catching up with everyone here today before I go to work. Sounds like you are doing great Gerry! Keep it up with the Bulgarian split squats...they will come...I found it useful at first to lighten the weight, or to practice with bodyweight. Also, don't step your squatting leg too far forward from the bench, and one thing that really helps me is to stand as upright as possible, looking ahead and picturing (I guess you would have to have a good sense of your body in space for this) the "butt cheek" of the squatting leg going straight down in a line toward the floor and pressing that hip back straight up and forward (like how you would come up from a deadlift using the hips/hip flexors and not rounding the back).

Hope that helps you some.

PS--not fair discussing fondue when I am fasting, LOL! Cheese is my big weakness. I think my big cheat in my week off after this 12 weeks will be baked brie!

Tina
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  #10  
Old 03-01-2011, 12:25 PM
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gesunelson gesunelson is offline
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Tina, Thanks so much for that. That's really helpful. I'll give it a try next time I do them.

The diet will need to be adjusted this week - rather than a cheat day on Saturday, I will be having cheat meals - already had one this evening when I was taken out for a great Chinese dinner. In order to maintain the calorie deficiency, I will be fasting till I have a light dinner tomorrow. I've got another dinner coming up on Thursday night and will fast till Friday night as well.
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