Alright, the first thing I'm sure you've noticed is there's no picture. (Note: Picture posted on 2/10/2008 at 12:51 p.m. taken on 2/7/2008 at 9:01 p.m.) Well, I am travelling in San Jose, California today, tomorrow and Saturday and unfortunately, I forgot to copy my PNG file from my network at home to my laptop. Thus, I'm taking pictures and when I get back home, I will post all of them back to each of the articles I write over the next few days.
Today is a high carb day and man do I have energy! It is interesting how small changes effect your body very fast.
I listened to a pretty good podcast today about carb cycling. This guy uses a rotational system where he has you do a low carb, then a moderate carb and finally a no carb day. You continually rotate through that cycle. It is interesting and is what I've been analyzing on my own (before hearing this podcast) because of what I've learned from both Burn the Fat, Feed the Muscle and Metabolic Surge. By looking over both of those programs at the same time, I thought about what might happen if you cycle your carbs through the exact cycle the podcast mentioned. At some point I might try this method if I get stuck in a plateau. I am planning an article on my analysis of this concept for next week. Look for that because some of you might really find it interesting.
Accountability Log:
| Week Begins 2/3/2008 | |||||||
| 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 * | Lift | N/A | Lift | N/A | Lift | N/A | N/A |
| Cardio * | N/A | AM | N/A | AM | N/A | AM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 192 oz. | 200 oz. | 208 oz. | 200 oz. | 192 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 | 2971 | 2498 | 2510 | 2509 | 3050 | ||
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Ratios (C/P/F) | 60/30/10 | 39/41/20 | 41/40/19 | 39/40/21 | 55/35/10 | ||
| Total Completed | 15 | 15 | 14 | 15 | 15 | ||
| Total Possible | 15 | 15 | 15 | 15 | 15 | ||
| Mission 2 Total Complete | 15 | 30 | 44 | 59 | 74 | ||
| Mission 2 Total Possible | 15 | 30 | 45 | 60 | 75 | ||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 5 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 5: February 7, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake and oatmeal and 3 glasses of water | ||
| 3:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 4:00 a.m. | Workout: Lifting, FYA plan and 6 glasses of water | ||
| 5:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Tuna (12 oz), oatmeal and large salad and 3 glasses of water | ||
| 10:30 a.m. | Meal 3: Protein shake, chicken breast (1-1/2), oatmeal and large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Tuna (6 oz), oatmeal and large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Tuna (6 oz), brown rice and large salad and 3 glasses of water | ||
| 6:30 p.m. | Meal 6: Chicken breast and brown rice with large salad and brocolli and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Thursday, 2/7/2008 | B3 | |||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Heels-raised back squat, 1-1/4 | 225 x 12 | 225 x 12 | 230 x 12 | 235 x 12 |
| Bulgarian split deadlift | 55 x 12 | 55 x 12 | 55 x 12 | 55 x 12 |
| Split good morning | 55 x 12 | 55 x 12 | 55 x 12 | 55 x 12 |
I plan to spend some time tomorrow writing my book. I'm close to getting it finished and then I need to go back through and edit it and add some fine tuning. It is turning out quite nicely. When I'm ready, I plan to send a chapter to any of Adam's shredders who asks. Anyone else will have to use the box on the sidebar to register for the free report I'm offering and I'll then include the free chapter as well.
Until tomorrow…GET BACK TO LIFTING!
