Posts written by Michael J. Mahony

The following posts have all been authored by Michael Mahony

Mission 2, Day 59: The Big Reveal!

April 2, 2008 By Michael Mahony, ISSA CPT Leave a Comment

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

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?

April 1, 2008 By Michael Mahony, ISSA CPT Leave a Comment

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

March 31, 2008 By Michael Mahony, ISSA CPT Leave a Comment

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

March 30, 2008 By Michael Mahony, ISSA CPT Leave a Comment

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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Mission 2, Day 56: Workout!

March 30, 2008 By Michael Mahony, ISSA CPT Leave a Comment

Today I woke up feeling great. I am congested, but it is in the chest and not the head. Therefore, I hit the gym for a nice and easy cardio workout. I did some steady state cardio on the recumbent bike for 20 minutes just to get the blood flowing. It felt so good to be moving my body again! I can't wait until Monday to hit the iron! I admit it was so tempting to do a little lifting today, but sticking to what my body has been saying overruled my excitement.

I spent the day planning my meals for next week. I've decided to plan my meals in more detail. I feel like I need the added control. Depending upon my results next week (I'm not putting much into the results this week due to my illness) I will possibly go to a 4 low, 1 high cycle. I honestly feel like I'm sensitive to the carbs and this next week will either prove or disprove that theory.

I am currently re-reading Burn the Fat, Feed the Muscle by Tom Venuto to get some inspiration and pick up some new (forgotten) ideas. It has been 18 months since I last read it, so I feel it is a good idea to get back into it again.

Accountability Log:

Week Begins 3/23/2008
	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	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	2250	2250	2250	2700	2250	2250	2250
Cals	2310	2299	1812	2812	2298	2219	2271
Ratios (C/P/F)	25/46/29	25/45/30	24/46/30	23/47/30	24/45/31	23/46/31	23/45/32
Total Completed	15	15	7	12	11	12	15
Total Possible	15	15	15	15	15	15	15
Mission 2 Total Complete	742	757	764	776	787	799	814
Mission 2 Total Possible	750	765	780	795	810	825	840
* = Counts towards total
Success!
Failed
Not Counted!

Woo hoo! First perfect day since getting sick!

Nutrition Log:

	Mission 2: Day 56 of 100
	Meal/Training Plan: Real-time accountability
	Day 56: March 29, 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: Lean flank steak, spanish rice, large salad and 3 glasses of water
6:00 p.m.	Meal 5: Chicken breast, large salad and 3 glasses of water
8:30 p.m.	Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

	Workout Log:
	Steady State Cardio (recumbent bike)	20 minutes

Woo hoo! First trip to the gym since Monday!

Thought for the Day:

Even when you think you are giving it your all, dig down deep and give even more because most likely you have more to give.

Until tomorrow…GET BACK TO LIFTING!

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Mission 2, Day 59: The Big Reveal!

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

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Mission 2, Day 57: Still under the weather

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Mission 2, Day 57: Stats are in

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Mission 2, Day 56: Workout!

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