(Note: Problems with my blog provider prevented this from being published last night.)
Today it became clear to me that unexpected events can bring about expected results. My toe for instance. I did not expect it to flare up, but the end results are the same as always–pain in my foot and a difficult time walking. While it is feeling much better (only bruised from the shot I had to get), I still wish it hadn't happened. The unexpected result also brought about the expected result of murdering my accountability log. All of the red on my accountability log is the direct result of the toe problem. With that said, this unexpected event also lead me to push harder than ever and I added a weight workout today to make up for the shift in my lifting schedule due to the toe problem.
It isn't just my toe that has been unexpected. I am dealing with an issue (mentioned in an earlier blog post) that was pretty unexpected, but at the same time, deep in my heart, I knew was coming. Yesterday brought more news on that front. Again, this time it was totally unexpected, but the results of it were expected. Those involved are reacting exactly as I thought they would when I heard the news. There's no need to worry about me. I've come to terms with what is happening and believe that it might even be the best thing for everyone involved. One person in particular cannot hurt anyone else if things go the way I expect.
It is just amazing how people can disappoint each other. It happens almost daily. Sometimes the disappointment is small and other times it is devastating. As a bystander, all you can do is help to pick up the pieces.
This blog is here because I don't want to disappoint myself again. I've worked for more than a year to lose the fat that I carry around. Until I started this blog, I was met with only minor success. I've lost 13% body fat and 15 pounds of fat since I first tried to lose the fat. However, since blogging, I have dropped 8% body fat and 10 pounds of fat. Most of my success has been a direct result of this accountability blog. It has lead me to discover that accountability is a powerful tool. It is so powerful that I've begun using it in my professional life with my staff. I have come up with ways for them to be accountable to me on a daily basis. Productivity has skyrocketed.
When you learn to expect the unexpected, you plan for all possible outcomes. I had a plan in place prior to this problem happening and it has worked. I am certain that my results this week will be pleasing to me. I feel a difference in my body that I haven't felt in weeks.
Accountability Log:
| Week Begins 2/24/2008 | |||||||
| 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 | PM | PM | AM | PM | PM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 240 oz. | 240 oz | 220 oz | 240 oz | 240 oz | 260 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 | 2250 | 2250 | 2250 | 2700 | 2250 | 2250 | 2250 |
| Cals | 2188 | 2203 | 2231 | 2652 | 2271 | 2193 | 2219 |
| Ratios (C/P/F) | 46/37/17 | 47/38/15 | 45/35/20 | 55/32/13 | 46/36/18 | 40/38/22 | 46/39/15 |
| Total Completed | 15 | 15 | 15 | 14 | 13 | 14 | 14 |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | 15 |
| Mission 2 Total Complete | 327 | 342 | 357 | 371 | 384 | 398 | 412 |
| Mission 2 Total Possible | 330 | 345 | 360 | 375 | 390 | 405 | 420 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 28 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 28: March 1, 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: Lifting, FYA workout | ||
| 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: Chicken (6 oz), large salad, oatmeal and 3 glasses of water | ||
| 3:00 p.m. | Meal 4: Chicken (6 oz), oatmeal, brocolli and large salad and 3 glasses of water | ||
| 6:00 p.m. | Meal 5: Lean beef,peppers and large salad and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Saturday, 3/1/2008 | B9 | Start: 6:07 a.m. End: 7:09 a.m. | ||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Heels-raised back squat, 1-1/4 | 250 x 12 | 250 x 12 | 250 x 12 | 250 x 12 |
| Bulgarian split deadlift | 135 x 12 | 135 x 12 | 135 x 12 | 135 x 12 |
| Split good morning | 135 x 12 | 135 x 12 | 135 x 12 | 135 x 12 |
| Woodchop | 20 | 20 | 20 | |
The moral of the story is that planning and accountability effect your entire life. Things go smoothly when both are in place. It is hard to be a disappointment when you have a bunch of people counting on you because you just don't want to let them down.
Until tomorrow…GET BACK TO LIFTING!
