Moving to a New Site- CoachTerryG.com


before afterI have thought long and hard for a while about separating my personal and professional blogs. For a few different reasons, the time has finally come to do so.

So as of today, I am proud to announce that I have migrated my fitness posts to a new site dedicated to posts concerning fitness and exercise.

If you came to this site looking for information on diet, exercise, fitness or any of the numerous programs offered by Beachbody, you can now find all of those posts at www.CoachTerryG.com 

When I initially began coaching through Beachbody, it was convenient to simply use my personal blog to post about my journey towards fitness. I had already posted much of my transformation here, and it was easy to continue to do so.

What I should have done then, and what I have done now, is to create a separate site, dedicated to posting only about fitness advice and my experiences.

I will continue to use this blog space to post about whatever pops into my head, as it was originally meant for and as the title implies. If you came here looking for fitness and exercise information, please direct your browser to www.coachterryg.com.

 

Sample Diet

Screenshot_2013-01-03-14-32-10In my post concerning New Year’s Resolutions, I talked about recommitting to the 1900 Calorie Fat Shredder diet that I had success with in the past.

I wanted to take a minute and share exactly what that looks like. For me, I distinctly remember sitting down about a year ago at this time and mapping out my diet and nutrition (this was also about the time I started drinking Shakeology daily), and feeling completely overwhelmed.

One of the best features of my new phone (Samsung Galaxy Note 2, which I freaking love) is the ability to take screen shots and share them. I completed my nutrition diary for Tuesday of this week, to show exactly what I ate that day using MyFitnessPal and am sharing those images here.

Hopefully, if you are feeling like I did a year ago, wanting to change your diet, or overall health, but are feeling completely lost as to how to go about doing so, this will help.

The image on the right is the pie chart for the percentages of Protein, Fat and Carbs that I consumed on Tuesday. On a fat-shredder diet, you should be shooting for 40-50% of your diet coming from protein. This can be really hard to accomplish, especially for someone not accustomed to eating so much protein in a day.

Drinking protein shakes makes up for a lot of this, as most protein powders have at least 25 grams of protein per scoop (usually around 140 calories). As you can see in the image below, I get a large amount of protein from my breakfast/morning snack.

Another important factor is timing your food. I have had really good success eating three larger “meals” and two-three “snacks” a day. Each meal is around 250-300 calories, and each snack is between 150-200 calories. This spaces out my metabolism and helps to keep me from crashing at any point during the day. I never feel overly hungry throughout the day because I keep myself feeling full by eating constantly. I am a high school teacher, and my classes are 70 minutes long, and I teach most of the day, and am still able to find time to eat healthy foods throughout the day.

A typical day’s worth of food looks something like this:

Screenshot_2013-01-03-14-33-33

Screenshot_2013-01-03-14-33-42

I had to take two screen shots, so I really only ate one can of tuna (the big can, or the equivalent of two smaller cans). I know from personal experience how difficult it can be to try to understand this stuff, so if you read this and are confused or need clarification, feel free to use the comment section.

I am not a nutritionist but I have had some good results using this formula.

For additional diet related posts, check out the Diet tab at the top of this site.

On a slightly different, although not unrelated topic, my YouTube video went over 15,000 views this week. Which I have to say is pretty hard to comprehend. I know that there are some pretty crazy P90X results videos out there that blow my results out of the water, but the mere fact that I have been able to accomplish what I have, and 15,000 people have witnessed it, is hard to fathom.

Body Beast- Bulk Phase Review

Today marks the beginning of the Beast Phase (phase 3) of Body Beast for me. I could feel myself wearing out near the end of last week. I have learned to Listen to My Body and therefore knew that it was time for some recovery.

There are not specific “Recovery Weeks” built into Body Beast, as there are in P90X. I decided to take a few days to change things up. I did some extra foam rolling (I freaking love my Rumble Roller, and did anyone who watched Hard Knocks on HBO notice when they showed the players in the weight room that they were using Rumble Rollers?). I also did three Insanity workouts (Plyometric Cardio Circuit, Cardio Power and Resistance and Pure Cardio).

This afternoon I am going to begin with my first workout in the Beast Phase. I liked the Bulk phase workouts a lot. They are each significantly shorter (between 29-35 minutes) and focus on one muscle group instead of two or more. Given how short the workouts are, I found myself adding in additional ab routines (X2 Ab Ripper, Ab Ripper X, and Insanity Cardio Abs) as well as 2-3 Insanity workouts a week. I just didn’t feel like I was working hard enough.

I am going to stick more closely to script for this last phase. I will probably continue to do Abs 2-3 times a week, but I will cut back on the additional workouts. I was really happy with my Day 30 Results and I am excited to see what the Day 90 Results look like. You can see my Build Phase Review Here.

I am already starting to think about what will come next, Possibly The Asylum 2?

 

P90X2/Asylum Hybrid- Phase 3 (with some changes)

Today marks the first day of the final phase of my P90X2/Asylum Hybrid. I started off this morning with X2 Chest, Shoulders + Triceps.

I completely forgot how hard this routine is. I tried to up each and every number from the end of my first round of P90X2. In doing so, I was completely exhausted at the end of the workout. I love this routine because it is only 47 minutes long. I finished up with X2 Ab Ripper.

I took an awesome recovery week last week that included

  • X2 Core- Monday
  • Foam rolling and 3 mile run Tuesday
  • Insanity: Core Cardio and Balance Wednesday
  • X2 Core Thursday
  • Foam rolling and 3 mile run Friday
  • Yoga Saturday
  • 4.5 mile run Sunday

I felt awesome today. I have finally decided to stop screwing around and do something about the pain in my right lat muscle. Like an absolute idiot, I got talked into a pull-up competition at school on Thursday. So my back, which was feeling better, was on fire on Friday (I also got roped into two foot races with students, and won both handedly). For the next four weeks I am not going to do a single pull-up or back exercise in an effort to let this thing finally heal. That means that I will not be doing V-Sculpt on Wednesday. Instead I am going to do Chest, Shoulders +Tris on Mondays and X2 Shoulders and Arms on Wednesdays with Insanity: The Asylum- Speed and Agility Tuesdays and Asylum- Vertical Plyo on Thursdays. I will repeat this schedule for four weeks, ending with our trip to Cape Cod, which I am going to treat as a recovery week, followed by 2-3 weeks of the P.A.P routines from P90X2. With that I will have completed my second round of P90X2.

I am trying some of the new Beachbody supplements starting this week. I will get a review up once I give them a try. I just feel like it is time to switch things up a bit.

Speaking of supplements, I have about five packets of chocolate Shakeology that I am looking to send out. If you are someone who has been considering Shakeology, but are unsure if you would like the flavor, shoot me an email or a message of Facebook with your address and I will get those sent out. I will be ordering more samples of all three flavors in the coming weeks. Check out my Shakeology Posts for more info.

Body Beast Available Now

I mentioned this program a few weeks ago when the preview video was released on YouTube. I am still unsure if I will do it (although I am leaning more towards trying it out).

Body Beast is the newest offering from Beachbody, the company that has brought you P90X, P90X2, Insanity and ChaLean Extreme among others.

According to the Beachbody website:

Pack on 10 pounds of muscle in 90 days with Body Beast. Created by world-class trainer and former “Mr. Israel,” Sagi Kalev, this proven growth-inducing program includes 12 extreme workout DVDs, plus valuable fitness tools to help you get healthy, increase your confidence, lose fat, and give you the physique of a bodybuilding champion.

Along with the program, Beachbody has introduced four new supplements which you can learn more about HERE.  The supplements and program (along with any other program that Beachbody offers are available through the shopping cart link on the right side of this site, or at teambeachbody.com

Not every program is for everyone. For someone looking to build muscle mass, this program looks to be the one to try. I have found that although I have had great results with P90X2, I have not built a ton of muscle, which is what has me interested in giving this thing a shot. I do plan on purchasing some of the supplements, at which point I will write-up a review.

Body Beast

I am decidedly undecided on this one.

One of the best things about Beachbody and the programs they offer is that there is something out there that fits everyone’s needs. Most people are aware of P90X, Insanity and maybe P90X2. But few people who I talk to know about Tai Cheng, ChaLEAN Extreme, or many of the other at-home programs Beachbody offers.

I think this a real shame, because I know there are a lot of people who are hesitant to try P90X or Insanity because of how intense they are, and they miss out on these other, less well-known options.

This brings me to Body Beast, the newest offering from Beachbody.

This one I am not sure about. At least for me. My goal throughout the last year has been to lose fat and gain lean muscle. So far, I have been really successful in this goal. Body Beast is all about muscle-building. I am leaning towards giving it a shot, just to say I did it. I comes out in June and I will wait to see what people are saying about it before I decide whether to give it a shot or not.

I will not be done with this current round of P90X2/Insanity: The Asylum until the end of July regardless.

Here is the preview Beachbody released:

And a preview of the supplements that will go along with the program:

Once this program is released, I will get links up on this site so anyone interested can order.

P90X2/Asylum Hybrid- Strength Phase

I can honestly say I did not think I would be this sore.

I did X2 Shoulders and Arms on Sunday and X2 Chest, Back and Balance yesterday. I was a little worried about Chest, Back and Balance because of my “injured” Lat muscle, so I took it easy on some of the pull-up moves. I actually feel pretty good today (not any more sore than usual).  On Monday my arms were killing me from Shoulders and Arms.

I think that my soreness speaks to the effectiveness of P90X and P90X2 because I have been doing similar, if slightly different routines for over a year, and yet I am still able to push myself to the point of sore muscles. Muscle Confusion works. When I did P90X2 for the first time, I did 3 weeks using the traditional Strength Phase workouts, a recovery week, and three more weeks doing the bonus DVDs that came with my kit. I think for this round, I am going to do a full month with Chest, Back and Balance and a recovery week. Followed by a full month using the bonus DVDs and a recovery week. I was a little disappointed with my 90 day results from my first round and I think it was because of the four weeks of PAP at the end. If I do the PAP workouts, it will be for a week at the end, just prior to our vacation to Cape Cod the last week of July. The other option I am considering is doing the Strength Phase workouts right up until then, treat the week in Cape Cod as recovery (with running, yoga etc.) and do a few weeks of PAP when we get back (I am leaning towards this).

If you didn’t see, the X2 Crew video posted to YouTube and TeamRIPPED.com this week:

I can be seen doing Pistol Squats and my before and after shots are near the end. I continue to believe that having the support of people doing similar programs is instrumental in achieving great results.

I have a few more samples of Shakeology available. I would love to get these sent out this week. Let me know if you are interested in receiving a free sample and I will get it sent out. Shakeology continues to be the essential foundation of my daily diet.

On a sad-ish note, I sold my motorcycle last night. I am glad that I sold it because it will give us the financial flexibility to do some things around the house that we want to get done (anyone know anything about building a deck?) On the other hand, I already miss having the freedom to just jump on the bike and go whenever I wanted.

I recorded this video while doing X2 Yoga on Saturday:

I have a long way to go until I can hold this for a full minute.