My post regarding my opinion of fasting and the need for the Shreddersphere to be careful about its content has apparently struck a chord with many of you. I've gotten comments from people who haven't commented on the blog in a long time. Frankly, I figured this would be the case, but I am serious about my stance on this issue. I think that people are compromising their results by fasting. I believe that while they are getting decent results, they could get even better results by eating. I am concerned that people are reading these blogs and going out and trying things without doing their own research. I know that I personally get over 200 hits a day on this blog, but get nowhere near that many comments, so I know there are lurkers out there who are reading and not commenting. I am concerned because I don't want these people trying things without understanding what they are getting themselves into.
Look at Adam Waters for example. I'm sure you've all read the following disclaimer:
“Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.
Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you'd like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.”
I am merely preaching the exact same thing. So fasting is popular with the Shreddersphere right now and my comments are unpopulare, but they are important because hopefully they've made some people think long and hard about what they are doing before they do it.
I'm not doing this for my own edification. I'm not doing this to make a million dollars. I'm doing this in hopes of helping just one person change their life.
Accountability Log:
| Week Begins 4/13/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | LC | LC | HC | LC | 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 | N/A | PM | AM | PM | N/A | 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 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 |
| Cals | 2975 | 2988 | 3012 | ||||
| Ratios (C/P/F) | 10/58/32 | 9/61/30 | 10/62/28 | ||||
| Target Ratios (C/P/F) | 10/60/30 | 10/60/30 | 10/60/30 | 60/30/10 | 10/60/30 | 10/60/30 | 10/60/30 |
| Total Completed | 15 | 15 | 15 | ||||
| Total Possible | 15 | 15 | 15 | ||||
| Mission 2 Total Complete | 1024 | 1039 | 1054 | 1054 | 1054 | 1054 | 1054 |
| Mission 2 Total Possible | 1050 | 1065 | 1080 | 1080 | 1080 | 1080 | 1080 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 73 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 73: April 15, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with 1/2 portion oatmeal, and 1/2 portion yogurt and Udo's Oil | ||
| 3:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 4:00 a.m. | Workout: Lifting, FYA | ||
| 5:00 a.m. | Supplements: Protein shake, 1/2 portion oatmeal, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Chicken breast, large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Chicken breast, large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken breast large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast, large salad and 3 glasses of water | ||
| 4:00 p.m. | Workout: PACE Cardio – Elliptical – 24 minutes | ||
| 6:30 p.m. | Meal 6: Stir fry (tofu, chicken breast, snap peas, onions, brocolli, carrots), large salad, 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Tuesday, 4/15/2008 | B4 | Start: 3:45 a.m. End: 4:47 a.m. | |||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
| Barbell Bench press | 185 x 6 | 210 x 1 | 195 x 6 | 215 x 1 | 185 x 10 |
| Barbell bent over row | 185 x 6 | 220 x 1 | 195 x 6 | 225 x 1 | 175 x 10 |
| Close-grip lat pulldown | 200 x 6 | 200 x 6 | |||
| DB shoulder press | 65 x 6 | 65 x 6 | |||
| Lower-body Russian Twist | 25 | 25 | |||
Thought for the Day:
Stand for what you believe in and believe in what you stand for.
Until tomorrow…GET BACK TO LIFTING!
