Here is my week 6 push up challenge video:
Mission 2, Day 1: The stats are in
First, I messed up when planning this. The Mission 2 start date is February 3, 2008 and the end date is May 13, 2008. A minor miscalculation, but I needed to correct it. The stats are in for the week and I'm using my new format:
| 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 | ||||||||||||
| 17-Feb-08 | ||||||||||||
| 24-Feb-08 | ||||||||||||
| 2-Mar-08 | ||||||||||||
| 9-Mar-08 | ||||||||||||
| 16-Mar-08 | ||||||||||||
| 23-Mar-08 | ||||||||||||
| 30-Mar-08 | ||||||||||||
| 6-Apr-08 | ||||||||||||
| 13-Apr-08 | ||||||||||||
| 20-Apr-08 | ||||||||||||
| 27-Apr-08 | ||||||||||||
| 4-May-08 | ||||||||||||
| 11-May-08 | ||||||||||||
Not a great start in my mind. I have been steady at 223 for 2 weeks straight and my body fat percentage has stopped changing. At the same time, I think I may have been overdoing the cardio a bit and that is a problem. I honestly believe that what's been happening is that I've been gaining muscle and then eating it right back up. My new plan should handle that perfectly.
I will be unveiling my new accountability chart later today and it is alot like the one Mike Groom uses. I liked the simplicity of what he was doing and so I've changed my methodology. At the same time, because I want to chronicle exactly what I've done (in case someone is like me and wants to know the details) I will still be posting my exact menu for that day (what I ate) and my workout log will continually get posted. I just needed to simplify things a little bit. I've also decided that every Saturday I will post photos like I did yesterday that show my entire body and any progress I'm making building muscle. Accountability is going to be transparent in every area of this mission.
Until later…GET BACK TO LIFTING!
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Mission 1, Day 100: Putting it all to rest
This is it! The final day of my first mission. I'm extremely proud that I have not missed a day of blogging or picture taking this entire 100 day period. That is a major feat for me.
I don't have alot to say today. I've posted my goals for Mission 2 and that lays down the gauntlet for me. I now have to accomplish each and every goal on that list or I will be disappointed in myself. I know that all of you are watching and that's a big help. I purposely set the bar very high for Mission 2 and posted every goal I have for that mission right up front so you will all be aware of those goals. They will soon be posted in the sidebar.
Today I had a HIIT session for 20 minutes and it felt great. Nutrition was awesome today.
Accountability Log:
| Mission 1: Day 40 of 40 | Accountability | ||
| Meal/Training Plan: Real-time accountability | Each task completed? | ||
| Day 100: February 2, 2008 | Yes or No | ||
| 5:30 a.m. | Meal 1: Protein shake and oatmeal and 3 glasses of water | Yes | |
| 5:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | Yes | |
| 6:00 a.m. | Workout: Max-OT Cardio, FYA workout and 6 glasses of water | Yes | |
| 7:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | Yes | |
| 8:30 a.m. | Meal 2: Chicken breast (1-1/2), oatmeal and large salad and 3 glasses of water | Yes | |
| 11:30 a.m. | Meal 3: Chicken breast (1-1/2), oatmeal and large salad and cucumbers and 3 glasses of water | Yes | |
| 2:30 p.m. | Meal 4: Tuna (6 oz.) and oatmeal and large salad and cucumbers and 3 glasses of water | Yes | |
| 5:30 p.m. | Meal 5: Tuna (6 oz.) and oatmeal and large salad and 3 glasses of water | Yes | |
| 7:30 p.m. | Meal 6: Lean beef with large salad and grilled peppers and 3 glasses of water | Yes | |
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water | Yes | |
| Accountability Areas: | Points | Possible | |
| Meal 1 | 1 | 1 | |
| Meal 2 | 1 | 1 | |
| Meal 3 | 1 | 1 | |
| Meal 4 | 1 | 1 | |
| Meal 5 | 1 | 1 | |
| Training | 1 | 1 | |
| Post Workout Nutrition | 1 | 1 | |
| Water | 1 | 1 | |
| Pre-sleep nutrition | 1 | 1 | |
| Accountability | 1 | 1 | |
| Daily Totals: | 10 | 10 | |
| Mission Totals: | 396 | 400 | |
| Workout Log: | |||
| FYA workout | 10 minutes | ||
| HIIT Cardio Session (bike) | 20 minutes |
For this final post of Mission 1, all I want to do is say thank you to those of you who comment here regularly. I appreciate that you are watching my progress and cheering me on. I leave you with some “special” pictures. Enjoy!
Until tomorrow…GET BACK TO LIFTING!
Related Posts:
Mission 2 plan revealed
I have finally concluded my planning for Mission 2. I have alot of changes I am going to be focusing on and alot of goals I want to hit in the next Mission. I've decided on alot of things.
Mission 2 – Length:
Like Mission 1, Mission 2 will be 100 days in length. It will begin on February 3, 2008 and end on May 13, 2008.
Mission 2 – Goals:
Specifically, I am going to do 4 weeks of cutting and 11 weeks of bulking during this mission. I want to pack on some serious muscle! Here is a chart that outlines some specific goals for Mission 2:
| HC | LC | |||||
| Week | Date | Weight | BF% | LBM | Calories | Calories |
| 1 | 2/3/2008 | 224 | 13% | 194.88 | 3000 | 2600 |
| 2 | 2/10/2008 | 223 | 12% | 196.24 | 3000 | 2600 |
| 3 | 2/17/2008 | 222 | 11% | 197.58 | 3000 | 2600 |
| 4 | 2/24/2008 | 221 | 10% | 198.9 | 3000 | 2600 |
| 5 | 3/2/2008 | 220 | 9% | 199.15 | 3500 | 3000 |
| 6 | 3/9/2008 | 221 | 10% | 199.4 | 3500 | 3000 |
| 7 | 3/16/2008 | 222 | 10% | 199.65 | 3500 | 3000 |
| 8 | 3/23/2008 | 223 | 10% | 199.9 | 3500 | 3000 |
| 9 | 3/30/2008 | 224 | 11% | 200.15 | 3500 | 3000 |
| 10 | 4/6/2008 | 225 | 11% | 200.4 | 3500 | 3000 |
| 11 | 4/13/2008 | 226 | 11% | 200.65 | 3500 | 3000 |
| 12 | 4/20/2008 | 227 | 11% | 200.9 | 3500 | 3000 |
| 13 | 4/27/2008 | 228 | 12% | 201.15 | 3500 | 3000 |
| 14 | 5/4/2008 | 229 | 12% | 201.4 | 3500 | 3000 |
| 15 | 5/11/2008 | 230 | 12% | 201.65 | 3500 | 3000 |
My specific goals are:
- Cut for 4 weeks (2/3/2008 thru 3/1/2008)
- Bulk for 11 weeks (3/2/2008 thru 5/13/2008)
- Body circumfrence:
- Biceps +1″
- Chest +1″
- Thighs +2″
- Calves +1″
- Abs -3″
Mission 2 – Nutrition:
I will be utilizing the Tom Venuto Burn the Fat, Feed the Muscle nutrition plan. I will cycle my carbs and have a refeed day every fourth day. I will have a cheat meal every 12 days (3 cycles). In my new accountability planning chart I will get points for being within 5% (+/-) of my targeted calories for a given day
Mission 2 – Workouts:
I will use my New Rules of Lifting program during my cut phase of this mission and I will use Max-OT training principles for my bulking phase of this mission.
Mission 2 – Focus:
My focus will not be on the scale. The scale will give me a marker for my progress, but as you can see from my goals, I will intentionally weigh 6 pounds more at the end of Mission 2 than I will at the start of Mission 2. I will stay focused on my goals and achieve all of them. I will maintain my excitement and motivation as I move ahead into this next mission.
Mission 2 – Accountability:
I will continue to blog daily. I have posted my blog link on Facebook and am now including it in all personal email and all forum posts I do. This will up the accountability. All videos will have the blog link and eventually the website link as well. Your help is needed in the area of accountability. I know I can count on Mike Groom to push me hard on my plan, but I need as many people doing that as possible. Say it like you see it. Don't sugar coat anything. If I'm messing up, say so. I want you to be brutally honest.
The conclusion is that I've got my plan and now I have to work it and work it hard.
Until later…GET BACK TO LIFTING!
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Mission 1, Day 100: People say the stupidest things
I was browsing shredder blogs today and reached Rod's Fat Burn Blog. There I saw a comment from an apparently well-meaning person named “Anthony” who chastised Rod for not losing fast enough. Anthony's sole focus was on the weightloss of the two. You can see Anthony's comment here.
This type of thing annoys me beyond belief and I felt the need to comment. I understand holding someone accountable, but what kind of joke is it that this guy, Anthony, is claiming a weight loss of 4.4 pounds a week and thinks it is so awesome? Doesn't he understand that he is losing muscle?
On page 72 of Burn the Fat, Feed the Muscle by Tom Venuto, Tom states:
“Look closely at your ratio of fat lost to lean mass lost. If you lose more lean mass than fat, that’s a clear sign that some of the weight was muscle. For example, suppose you lose 3 pounds in one week with 1.2 pounds from fat and 1.8 pounds from lean mass; don't pat yourself on the back for losing weight – you lost more LBM than fat. You should also look at the total amount of weight you lose each week. Your optimal goal for fat loss is to lose only one or two pounds per week. If you lose more than two pounds of weight per week, you’re probably losing muscle.”
Of course, I agree with Tom 100%. You are aiming to lose 2 pounds per week otherwise you are probably losing muscle. That isn't a good thing.
Let's make sure we consider this type of thing before we make dumb comments like the one Anthony left for Rod.
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