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Mission 2, Day 60: Ready to go

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With my big reveal over, I am more focused than ever.  I've had alot of time to think and read during this illness.  I feel more focused than ever before.  I have re-read Burn the Fat, Feed the Muscle by Tom Venuto and that was a huge help.  It has grounded me more than ever.

In the next 40 days I will shred harder than I've ever shredded before.  I will make more progress than I've ever made before.  I will break personal bests at every workout.  I will exceed expectations.  I am pushing myself harder than ever before.  I will take no prisoners.  Again, I am in no mercy mode.  I will give my body the time my doctor says it needs to rebound from this illness, but then I'm back to hitting it harder than ever.

I really need each of you to push me very hard.  I do this because I figure there has to be at least one guy out there who relates to me and because of me is shredding hard himself.  That's the guy I don't want to let down.  He's the reason I'm here and working so hard.

Accountability Log:

Week Begins 3/30/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC 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 * N/A Lift Lift N/A Lift Lift N/A
Cardio * N/A PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 240 oz 240 oz 240 oz 240oz      
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 within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 2700 2250 2250 2250 2700 2250 2250
Cals 2719 2231 2291 2147      
Ratios (C/P/F) 20/52/28 20/48/32 19/41/30 20/42/28      
Total Completed 15 15 12 12      
Total Possible 15 15 12 12      
Mission 2 Total Complete 829 844 856 868 868 868 868
Mission 2 Total Possible 855 870 882 894 894 894 894
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 60 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 60: April 2, 2008    
3:30 a.m. Meal 1:  Protein shake with oatmeal, banana and yogurt
3:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
5:00 a.m. Supplements: Protein shake, BCAAs, glutamine
6:30 a.m. Meal 2:  Protein shake with banana and oatmeal, large salad and 3 glasses of water
9:30 a.m. Meal 3:  Chicken (6 oz) with  2 slices whole wheat bread, large salad  and 3 glasses of water
12:30 p.m. Meal 4:  Chicken (6 oz), large salad and 3 glasses of water
3:30 p.m. Meal 5: Tuna, large salad and 3 glasses of water
6:30 p.m. Meal 6:  Chicken breast, large salad, 1/4 avocado, 3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

No workouts until Monday.  Doctor's orders.

Thought for the Day:

Energy spent is energy spent, so spend it in the right place on the right thing.  Don't let anything go to waste.

Until tomorrow…GET BACK TO LIFTING!

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Mission 2, Day 59: The Big Reveal!

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Today is April 1, 2008 and it is the scheduled day for my Big Reveal.  I have been working hard, but unfortunately, I got sick (badly so) and have  been slowed on my training tremendously.  I think you will be quite impressed with the results I've achieved.  Please see my picture below.

BIG REVEAL BELOW

BIG REVEAL BELOW

BIG REVEAL BELOW

BIG REVEAL BELOW

BIG REVEAL BELOW

BIG REVEAL BELOW

BIG REVEAL BELOW

BIG REVEAL BELOW

BIG REVEAL BELOW

BIG REVEAL BELOW

APRIL FOOL!

Due to the fact that I've been sick, I've decided to extend my Big Reveal until the end of my mission.  I will be undercover until May 13, 2008 at which point I will be doing my Big Reveal.  However, the above picture is a preview of what you'll be seeing on May 13, 2008.  Be sure to come back for that Big Reveal.

Today was just a day of rest.  I spent time reading Burn the Fat, Feed the Muscle.  It is always interesting to re-read things from the past.  I tend to see it very differently after trying things for a little while.  This is no different.  I am going to take a closer look at my nutrition and apply the BFFM principles and see where I stand.

Accountability Log:

Week Begins 3/30/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC 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 * N/A Lift Lift N/A Lift Lift N/A
Cardio * N/A PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 240 oz 240 oz 240 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 within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 2700 2250 2250 2250 2700 2250 2250
Cals 2719 2231 2291        
Ratios (C/P/F) 20/52/28 20/48/32 19/41/30        
Total Completed 15 15 12        
Total Possible 15 15 12        
Mission 2 Total Complete 829 844 856 859 859 859 859
Mission 2 Total Possible 855 870 882 885 885 885 885
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 59 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 59: April 1, 2008    
3:30 a.m. Meal 1:  Protein shake with oatmeal, banana and yogurt
3:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
5:00 a.m. Supplements: Protein shake, BCAAs, glutamine
6:30 a.m. Meal 2:  Protein shake with banana and oatmeal, large salad and 3 glasses of water
9:30 a.m. Meal 3:  Chicken breast with  oatmeal, large salad  and 3 glasses of water
12:30 p.m. Meal 4:  Chicken breast, brown rice, large salad and 3 glasses of water
3:30 p.m. Meal 5: Tuna, large salad and 3 glasses of water
6:30 p.m. Meal 6:  Tuna, large salad, 3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

No workouts until Monday, April 7, 2008.

Thought for the Day:

Never be afraid to change your mission when things like illness get in your way.  Flexibility is necessary for success.

Until tomorrow…GET BACK TO LIFTING!

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Mission 2, Day 58: I get back to the gym…or do I?

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This morning I got up my usual time, got dressed and headed for the gym.  I wasn't feeling 100%, but I thought I'd give it a shot.  I walked up to the squat rack and proceeded to warm up with the empty  bar.  I then added 50 pounds and did another warm up.  I put on another 40 pounds and did another warm up.  I worked my way up to 275 pounds and decided to go for a working set.  I lifted the weight off the rack and knew I was going to have trouble.  My energy level was just way too low.  I managed 4 reps and put the weight back.  I was shaking and my temperature had risen quite a bit.

I left the gym feeling defeated.  I waited until 8 a.m. and called my doctor.  He had me come right in.  The bad news…no lifting until next Monday per the doctor's orders.  He says I have a pretty bad viral infection and lifting is making it worse.  I'm going to listen to the doctor.   This means I'm dropping 3 of my accountability checkpoints for the week as a planned “Not Counted” because of the doctor's orders.

Accountability Log:

Week Begins 3/30/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC 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 * N/A Lift Lift N/A Lift Lift N/A
Cardio * N/A PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 240 oz 240 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 within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 2700 2250 2250 2250 2700 2250 2250
Cals 2719 2231          
Ratios (C/P/F) 20/52/28 20/48/32          
Total Completed 15 15          
Total Possible 15 15          
Mission 2 Total Complete 829 844 844 844 844 844 844
Mission 2 Total Possible 855 870 870 870 870 870 870
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 58 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 58: March 31, 2008    
3:30 a.m. Meal 1:  Protein shake with oatmeal, banana and yogurt
3:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m. Workout:  Attempted but aborted after 1 set
5:00 a.m. Supplements: Protein shake, BCAAs, glutamine
6:30 a.m. Meal 2:  Protein shake with banana and oatmeal, large salad and 3 glasses of water
9:30 a.m. Meal 3:  Chicken breast with  oatmeal, large salad  and 3 glasses of water
12:30 p.m. Meal 4:  Chicken breast, brown rice, large salad and 3 glasses of water
3:30 p.m. Meal 5: Chicken breast, large salad and 3 glasses of water
6:30 p.m. Meal 6:  Chicken breast, large salad, 3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

No workouts until next Monday — doctor's orders.

Thought for the Day:

When you don't listen to your body, you have to listen to your doctor.

Until tomorrow…GET BACK TO LIFTING!

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Mission 2, Day 57: Still under the weather

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Today was not a good day healtwise.  I am back to feeling under the weather.  The flu has given way to a massive cold, complete with massive congestion and a fever.  I need to pay attention to my body.

Tomorrow I will hit the gym and see how I feel.  If I am not good enough to do my squats, I will throw in the towel and surrender for another day.

I'm off to bed.

Accountability Log:

Week Begins 3/30/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC 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 * N/A Lift Lift N/A Lift Lift N/A
Cardio * N/A PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 240 oz 240 oz 200 oz 200 oz 240 oz 240 oz 240 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 within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 2700 2250 2250 2250 2700 2250 2250
Cals 2719            
Ratios (C/P/F) 20/52/28            
Total Completed 15            
Total Possible 15            
Mission 2 Total Complete 829 829 829 829 829 829 829
Mission 2 Total Possible 855 855 855 855 855 855 855
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 57 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 57: March 30, 2008    
5:30 a.m. Meal 1:  Protein shake  with banana 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: 20 Minute Steady State Cardio
7:00 a.m. Supplements: Protein shake, BCAAs, glutamine
9:00 a.m. Meal 2:  1 egg, 5 egg whites, oatmeal, large salad and 3 glasses of water
12:00 p.m. Meal 3:  Protein shake with banana and Udos and Oatmeal mixed with non-fat milk, large salad, and 3 glasses of water
3:00 p.m. Meal 4:  Chicken, brown rice, large salad and 3 glasses of water
6:00 p.m. Meal 5: Chicken breast, brown rice, large salad and 3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Today was a rest day.

Thought for the Day:

Just when things get better something else happens.  You just have to pick yourself up, brush yourself off and do what you can do.

Until tomorrow…GET BACK TO LIFTING!

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Mission 2, Day 57: Stats are in

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Despite being sick all week (or perhaps I should say because I was sick all week) I have some decent stats to report.

Mission 2 – Stats
February 3, 2008 thru May 13, 2008
                         
                         
Date Weight BF % LBM Fat Lbs Chest L. Bi R. Bi Abs L. Thigh R. Thigh L. Calf R. Calf
3-Feb-08 223 13.00% 194.01 28.99 44.00 15.00 15.00 41.75 25.50 25.50 17.50 17.75
  0 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
10-Feb-08 223.5 13.60% 193.10 30.40 44.13 15.00 15.00 41.25 25.50 25.50 17.50 17.75
  0.5 0.60% (0.91) 1.41 0.13 0.00 0.00 (0.50) 0.00 0.00 0.00 0.00
17-Feb-08 221.5 13.10% 192.48 29.02 44.50 15.00 15.00 41.50 25.63 25.63 17.50 17.75
  -2 -0.50% (0.62) (1.38) 0.38 0.00 0.00 0.25 0.13 0.13 0.00 0.00
24-Feb-08 220 12.90% 191.62 28.38 45.00 15.00 15.00 41.25 25.63 25.63 17.50 17.75
  -1.5 -0.20% (0.86) (0.64) 0.50 0.00 0.00 (0.25) 0.00 0.00 0.00 0.00
2-Mar-08 220 12.40% 192.72 27.28 45.25 15.00 15.00 41.00 25.63 25.63 17.50 17.75
  0 -0.50% 1.10 (1.10) 0.25 0.00 0.00 (0.25) 0.00 0.00 0.00 0.00
9-Mar-08 220 12.40% 192.72 27.28 45.25 15.00 15.00 41.00 25.63 25.63 17.50 17.75
  0 0.00% 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
16-Mar-08 217 12.00% 190.96 26.04 45.00 14.50 14.50 40.50 25.63 25.63 17.50 17.75
  -3 -0.40% (1.76) (1.24) (0.25) (0.50) (0.50) (0.50) 0.00 0.00 0.00 0.00
23-Mar-08 217 12.00% 190.96 26.04 44.75 14.50 14.50 40.25 25.63 25.63 17.50 17.75
  0 0.00% 0.00 0.00 (0.25) 0.00 0.00 (0.25) 0.00 0.00 0.00 0.00
30-Mar-08 215 11.80% 189.63 25.37 44.75 14.50 14.50 40.00 25.63 25.63 17.50 17.75
  -2 -0.20% (1.33) (0.67) 0.00 0.00 0.00 (0.25) 0.00 0.00 0.00 0.00
6-Apr-08                        
                         
13-Apr-08                        
                         
20-Apr-08                        
                         
27-Apr-08                        
                         
4-May-08                        
                         
11-May-08                        
                         

A two pound drop in weight and a 0.2% drop in body fat.  A total of 2.2% in body fat this mission has been incinerated along with 8 pounds.  It won't be long before I will be hitting bulking time and I have a feeling it is going to workout great!

Until later…GET BACK TO LIFTING!

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