I've been doing alot of reading and thinking. I am wondering what you all think about this. I would like you to take a one question survey to help me decide should I continue to cut for 3 more weeks as planned or should I start bulking as I had originally planned several weeks ago? I hear the benefits of bulking now (if done carefully) are that I'll gain muscle that will aide me in cutting later. So, whatever you guys decide is what I will do. The survey is open for the next 2 days. Please click through and take the one question survey.
Mission 2, Day 5: Whoops!
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!
Related Posts:
Mission 2, Day 4: Progress happens
Today began with a cardio session at 4:00 a.m. I did a nice Max-OT session on the bike and completed 7.5 miles in 16 minutes. It felt awesome to get my body moving that early in the morning.
Lately I've noticed that I have alot more energy. I think it is a direct result of my increasing the caloric intake for the day. Tomorrow will be the second time I've rotated in a higher calorie/higher carb (refeed) day. I strongly believe this is working from an energy standpoint. In addition, it is getting me ready for my bulk phase where I will increase the calories to maintenance and above.
One thing I've learned about refeed days is that you need to keep the fat intake down on those days. It is something I did not know before. I will be interested in seeing what results I get by following this concept religiously.
I realized today that we have to continue to push forward and progress will follow. The idea is to make a plan and stick to it. Measure the results the plan gives and adjust if needed. Progress will happen. Sometimes it is slower than others, but it will happen. Take on every single workout with extreme intensity. Take massive action. Don't take anything off that gym floor. You should be completely drained when you leave the gym. Intensity is a way of life more than an action. If you accept less than 100% intensity you are selling your workout short.
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. | |||
| 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 | |||
| 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 | |||
| Total Completed | 15 | 15 | 14 | 15 | |||
| Total Possible | 15 | 15 | 15 | 15 | |||
| Mission 2 Total Complete | 15 | 30 | 44 | 59 | |||
| Mission 2 Total Possible | 15 | 30 | 45 | 60 | |||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition log:
| Mission 2: Day 4 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 4: February 6, 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: Max-OT Cardio and 6 glasses of water | ||
| 5:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Chicken breast (1-1/2), 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) and large salad and 3 glasses of water | ||
| 6:30 p.m. | Meal 6: Chicken breast 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:
| Workout Log: | |||
| Max-OT Cardio (Bike) | 7.5 miles in 16 mins | ||
| Stretching |
For those of you not logging your progress or not planning ahead or not keeping an accountability log, I strongly recommend doing so right away. It makes all the difference in your ability to stick to the plan.
Until tomorrow…GET BACK TO LIFTING!
Related Posts:
Try my new URL!
Give this new URL a try:
http://www.thefatburningmachineblog.com
I'm making it easier to find me on the web! This is all in preparation for the release of the eBook. I'm getting closer. I will have alot of time this weekend to write, so it might get done pretty soon! I'm excited!!!
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TubeMogul increases accountability
A little while ago I discovered the website called TubeMogul (http://www.tubemogul.com) which allows you to upload your videos to a bunch of video sites with one click. It also tracks the videos you publish. Below are my statistics from YouTube since February 1, 2008:
The amazing thing is how this increases accountability. I can clearly see that people are viewing my videos and I can also see in my blog statistics that people are coming in from YouTube.com to view my blog. If you have more than one video site account I strongly suggest using TubeMogul (http://www.tubemogul.com).
Related Posts:
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