Today was a rest day and I took advantage. I got up my usual time for the weekend and got into some serious personal reflection time. I realized that alot has changed for me the past few months. I used to be pretty easily swayed, going in this direction or that on a whim. The biggest change this physique transformation quest has created is that I now stick with a plan. I ride it out for as long as the plan says unless some obvious changes are needed.
I was extremely proud of myself for some recent decisions that I made and this came to light during this reflection time. I hadn't even realized how proud I was until today. I really want to do a bulking period, but the fat loss goal just wasn't where I want it. I decided that a bulk might be a bad idea right now, so instead, I changed things up a little and focused on gradual carb lowering over a 12 week period. I will hit the bulk at the end of that period. In the past I would have jumped into the new bulking program without giving it any further thought. I would not have cared that my goal for fat loss had not yet been met. Physique transformation has taught me that things don't happen overnight. My new mantra:
I am not looking for overnight success, I am looking for lasting success!
It is not enough that I change my body, I need to keep it maintained. What good is it to work this hard only to give it all away again? That's where sticking to a plan comes in. This is a life changing event, not just some fad. I constantly get comments (here and elsewhere) about my dedication and drive. Guess what? I'm no different than you are. Each and everyone reading this can do the same thing. There's no real mystery to it. I have learned that the majority of our success or failure in this physique transformation game comes from our diet. What we eat dictates how well we do. Not getting results? Look at your nutrition. I've found that at every step of the way, if I have two weeks in a row where I don't make good progress, nutrition is the culprit. Sometimes it is subtle and sometimes it is obvious, but it is there.
As an example of how subtle the nutrtion issue can be, about 2 months ago I stalled with my progress for 2 straight weeks. I began analyzing what I had been doing. Everything seemed to plan. Suddenly I realized that I had been drinking alot of milk. The following week I eliminated the milk completely to see what would happen. That was the week I ended up with a 6 pound weight loss and a ton of body fat dropped. That's just how subtle the change can be.
Whatever your situation, don't despair. You can do this if you put your mind, body and soul into it. Physique transformation, admittedly, is not for the lazy or weak at heart. This is something that requires dedication and desire. It requires that you put it all out there. The NY4 are the perfect example of things that motivate you. I can tell you that if I could be there, I would. The idea of training with both Adam Waters and Tom Venuto would have me pushing myself to the brink daily. So why am I not doing that now? Because I got complacent and did just what the plan called for until late last week. Starting late last week I jumped off the cliff so to speak. I have gone to the no mercy methodology in every single workout. I'm lifting weights I never thought I'd be able to lift and I'm running on the treadmill at speeds I never thought I would hit. Guess what? I'm alive and doing well despite all this hard work.
If you want to change your body make the decision today to do what it takes. Write out a plan. Work your plan. Most of all, push yourself harder than you think you can handle because I promise you, your body can handle more than you think it can.
|Week Begins 3/9/2008|
|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.|
|Water *||240 oz|
|Post-workout nutrition *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|Pre-sleep nutrition *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|Cals within 5% (+/-) *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|Mission 2 Total Complete||532|
|Mission 2 Total Possible||540|
|* = Counts towards total|
|Mission 2: Day 36 of 100|
|Meal/Training Plan: Real-time accountability|
|Day 36: March 9, 2008|
|5:30 a.m.||Meal 1: Protein shake with yogurt, banana and Udos and oatmeal and 3 glasses of water|
|5:30 a.m.||Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs|
|7:00 a.m.||Supplements: Protein shake, BCAAs, glutamine|
|9:00 a.m.||Meal 2: Oatmeal, protein shake, cup of green tea, large salad and 3 glasses of water|
|12:00 p.m.||Meal 3: Lean roast beef (4 oz), large salad, brown rice and 3 glasses of water|
|3:00 p.m.||Meal 4: Chicken (6 oz), oatmeal and large salad and 3 glasses of water|
|6:00 p.m.||Meal 5: Lean beef, cabbage, baby carrots (5) and large salad and 3 glasses of water|
|8:30 p.m.||Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water|
This was a rest day. No workout was allowed.
Until tomorrow…GET BACK TO LIFTING!