As I went into Mission 2, just a mere 14 days ago, I decided that water was going to be the only drink (besides my protein shakes) that I would have during this mission. In the past I would drink milk or a small amount of juice as a way of getting a little bit of carbs in my diet. This time I decided to eliminate all of that to avoid the sugar. So far it is working quite well. I am extremely well hydrated and I seem to be shaping up much faster than before. This all got me thinking last night about nutrition and its role in a transformation.
I truly believe that 80% of our results come from our nutrtion, 10% come from training and 10% come from the amount of rest we get. Food is the fuel our bodies use to change and morph into something better. Training is how we shape the body of our dreams. Rest is when our bodies do the changing. Together those things work to get the transformation process to happen.
I've really been focusing on keeping my eating clean and only having a cheat meal once every 12 days during this mission. It has been a tough road, but my boring menu has enabled me to hit the numbers I am looking to hit each day. The simplicity of it all has outweighed the boredom of the menu itself. I'm pretty simple when it comes to food anyway, so this works very well for me.
I am excited to see my results this coming week (tomorrow is stats day). As Tom Venuto stated in his response to my post on the Burn the Fat Inner Circle, if I am still gaining weight and body fat this week, I will need to cut my calories back. My current plan is to continue cycling the carbs and doing refeed days, but at a 5% reduction to the previous weeks if I have continued to gain in both weight and body fat percentage. These small, but decisive adjustments, are necessary to keep the transformation moving ahead.
Accountability Log:
| Week Begins 2/10/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | HC | LC | LC | LC | HC | LC |
| M1 * | 5:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 5:30 a.m. |
| M2 * | 8:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 8:30 a.m. |
| M3 * | 11:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 11:30 a.m. |
| M4 * | 2:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 2:30 p.m. |
| M5 * | 5:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 5:30 p.m. |
| M6 * | 7:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 7:30 p.m. |
| Weights * | Lift | N/A | Lift | N/A | Lift | Lift | N/A |
| Cardio * | N/A | AM | N/A | AM | N/A | N/A | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 194 oz | 220 oz | 194 oz | 220 oz | 220 oz | 200 oz | 220 oz |
| Post-workout nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Pre-sleep nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Vitamins/Supplements * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Accountability * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Cals | 2450 | 2946 | 2421 | 2409 | 2417 | 3012 | 2421 |
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Ratios (C/P/F) | 38/42/20 | 48/39/13 | 42/42/16 | 41/42/17 | 30/39/21 | 50/39/11 | 41/41/18 |
| Total Completed | 15 | 15 | 14 | 15 | 15 | 15 | 15 |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | 15 |
| Mission 2 Total Complete | 118 | 133 | 147 | 162 | 177 | 192 | 207 |
| Mission 2 Total Possible | 120 | 135 | 150 | 165 | 180 | 195 | 210 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 14 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 14: February 16, 2008 | |||
| 5:30 a.m. | Meal 1: Protein shake with strawberries and Udos and oatmeal and 3 glasses of water | ||
| 5:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 6:00 a.m. | Workout: HIIT cardio session and 6 glasses of water | ||
| 6:30 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 8:30 a.m. | Meal 2: Chicken breast, oatmeal , large salad and 3 glasses of water | ||
| 11:30 a.m. | Meal 3: Chicken breast, large salad, oatmeal and 3 glasses of water | ||
| 2:30 p.m. | Meal 4: Lean beef (6 oz) and large salad, 10 baby carrots and 3 glasses of water | ||
| 5:30 p.m. | Meal 5: Chicken breast, large salad, cucumber and 3 glasses of water | ||
| 7:30 p.m. | Meal 6: Ground turkey, brocolli, large salad and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Workout Log: | |||
| HIIT Cardio | 20 minutes | ||
| FYA Level 1 workout | 10 minutes |
I will be modifying my lifting schedule starting this next week. I will lift on Monday, Tuesday, Thursday and Friday. I've made this adjustment so that weekends are not lifting days at all. I like the new schedule better. Shortly I will discuss a new technique that I've learned from the New Rules of Lifting book and will be utilizing during the start of my bulking phase.
Until tomorrow…GET BACK TO LIFTING!
