The stats are in for the week. Here they are:
| Item | Measurement |
| Current Weight (lbs) | 221 |
| Previous Weight (lbs) | 222 |
| Goal Weight (lbs) | 228 |
| Variance to previous (lbs) | -1 |
| Variance to goal (lbs) | -7 |
| Current Body Fat % | 14.5% |
| Previous Body Fat % | 15.0% |
| Goal Body Fat % | 15.5% |
| Variance to previous | -0.5% |
| Variance to goal | -1.0% |
| Current LBM (lbs) | 188.96 |
| Previous LBM (lbs) | 188.70 |
| Goal LBM (lbs) | 192.66 |
| Variance to previous (lbs) | +0.26 |
| Variance to goal (lbs) | -3.70 |
I only lost 1 pound, but the proof is in the body fat percentage and it continues to drop 1/2% each week and that's the ultimate goal of a cutting phase–to lose body fat. I am planning to start a bulking phase on February 4, 2008 (it will be Mission 2) so this is a good thing, losing the body fat. When I started this journey a year ago I was at 28% body fat. I've cut that in half and that makes me very pleased.
Accountability Plan for This Week:
Sunday, 12/30/2007:
Nutrition:
Metabolic Surge, low carb
18 glasses of water
Workout:
HIIT Cardio Session for 30 minutes
Monday, 12/31/2007:
Nutrition:
Metabolic Surge, all protein day
18 glasses of water
Workout:
Squats and Deadlift Shrugs 3 x 15 (supersetted)
Bulgarian Split Squats and Step Ups 3 x 15 (supersetted)
Reverse crunches 3 sets
HIIT Cardio Session for 30 minutes
Chin up session
Tuesday, 1/1/2008:
Nutrition:
Metabolic Surge, all fruit day
18 glasses of water
Workout:
Run for 30 minutes in neighborhood
Wednesday, 1/2/2008:
Nutrition:
Metabolic Surge, low carb
18 glasses of water
Workout:
DB Incline Bench Press and Cable Seated Row 5 x 5 (supersetted)
DB Shoulder Press and Wide grip lat pulldown 5 x 5 (supersetted)
BB close grip bench press and High pull 5 x 5 (supersetted)
Swiss ball crunches 3 sets
HIIT Cardio Session for 30 minutes
Chin up session
Thursday, 1/3/2008:
Nutrition:
Metabolic Surge, low carb
18 glasses of water
Workout:
HIIT Cardio for 45 minutes
Chin up session
Friday, 1/4/2008:
Nutrition:
Metabolic Surge, low carb
18 glasses of water
Workout:
Squats and Deadlift Shrugs 4 x 10 (supersetted)
Bulgarian Split Squats and Step Ups 4 x 10 (supersetted)
Reverse crunches 3 sets
HIIT Cardio Session for 30 minutes
Chin up session
Saturday, 1/5/2008:
Nutrition:
Metabolic Surge, low carb
18 glasses of water
Workout:
Rest day today
Monday through Friday my nutrition plan starts at 4:30 a.m. while it starts at 6 a.m. on Saturday and Sunday. I plan to be under 100 pounds of assistance on the chin ups by the end of this week. I am going to be compiling my goals tonight and posting them on the sidebar shortly. There are alot of things I need to get done on this blog as well. I need to get the posts organized by the right categories. I might even need to change some of my categories to better fit the content. It is going to be a big job that I have added to my project list.
Speaking of project lists, I'm not sure how many of you struggle with time management, but I have been using a system called Getting Things Done for the past 4 years now and it is awesome. You can fnd out more about it at the David Allen Company website. You can also buy the book from Amazon.com. It is a really intuitive system that is based off of contexts rather than priorities. David (rightfully so) comments that if your number 1 priority is fixing the leak on your roof at your home and you are away on business in another state, it doesn't do you much good that your leaky roof is your number 1 priority. However, with the Getting Things Done system you would look at the context you are currently in (ie. @Computer, @Calls, etc.) and based upon that context, you'd have a list of tasks that you could complete. It is a really simple, yet powerful methodology for living stress free. I suggest looking into it if time management is even a small issue for you.
My pics and the rest of my day will be coming later.
Until then…
