That's right!  Today was the last day of Mission 2 and it is also the reveal I promised.  I've got M3 plans coming out tomorrow.  The devil is in the details, so they say.  The details will be forthcoming in tomorrow's post.

I had an awesome leg workout today.  I had forgotten how much I enjoy working out my body in a split type of way.  I am able to go all out with my legs and later I can go all out with my upper body.  It is awesome!

I've been reflecting on several things today.  I cannot believe that I've finished 2 missions of 100 days in length each.  I've managed 200 straight days of blogging and picture posting.  I've learned that being disciplined about my blogging has made me disciplined about other things.  I've tried so many different ideas and studied the results.  It has taken me close to 200 days to figure out what works for me and now I'm forging ahead with the methods I believe will work the best for me.

There have been alot of wonderful connections made during the past 200 days.  I can't imagine what this journey would be like without the support of the following people:

Mike: Aussie Bodybuilder

Kali Lilla: My Self-Fulfilling Prophecy

Christy: You Are Enough

Joni's: Nana Korobi Ya Oki

Lynda: 130 On My Way

Suzette: Quest for Success

Debbie: Can We Talk

and of course,

Adam: RTP Blog 2.0

While there are many of you who comment and lend your support, the people above have been here with me pretty much from the beginning.  I appreciate all the support and encouragement I've gotten from them throughout this journey.  There is no turning back now.  I am determined to finish the job I started 200 days ago.

Starting tomorrow I will have time machine entries.  These entries will help to show the progress I've had over the past 200 days.

To everyone who comments on this blog:  I love each and every one of you!  Thank you for your kind and generous support.

Accountability Log:

Week Begins 5/11/2008
	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	N/A	LIFT
Cardio *	N/A	N/A	PM	AM	PM	AM	AM
Abs *	N/A	NNMB	NNMB	N/A	NNMB	N/A	NNMB
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	3400	3400	3000	2400	2700	3800	3800
Cals	3412	3404
Ratios (C/P/F)	30/50/20	30/50/20
Target Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	20/60/20	40/40/20	40/40/20
Total Completed	15	15
Total Possible	15	15
Mission 2 Total Complete	1444	1459	1459	1459	1459	1459	1459
Mission 2 Total Possible	1470	1485	1485	1485	1485	1485	1485
* = Counts towards total
Success!
Failed
Not Counted!

Workout Log:

Monday, 5/12/2008	Lower Body and Abs		Start: 4:00 a.m. End 5:10 a.m.
Exercise	Set 1	Set 2	Set 3
Seated Calf Raise	135 x 15	135 x 15	135 x 14
Standing Calf Raise	225 x 15	225 x 15	225 x 15
Supine Calf Raise	225 x 20	225 x 20	225 x 20
Standing Hamstring Curl	90 x 15	90 x 15	90 x 15
Single Leg Leg Extension	95 x 15	95 x 14	95 x 13
Single Leg Hip Extension	21	21	20
One Leg Box Step Up	21
Back Extension	16	17
Single Leg RDL with DB	25 x 15	25 x 17
DB Bulgarian Split Squat	40 x 8	40 x 8
Deadlift	370 x 8	370 x 8
Air Bike Crunches	16	16
Janda Sit Up	15	15
Full Sit Up	15	12
Lying Side Crunch	15	15
Supine Double Leg Raise	15	15
Alt. Toe Touch	15	15
Hip Thrusts	15	15

Thought for the Day:

Consistency in accountability brings about consistency in action.

Question of the Day:

What's the toughest part of the transformation journey for you?  Please answer with a comment to this entry.

Until tomorrow…GET BACK TO LIFTING!

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Today was a rest day and I enjoyed not doing anything at all.  I went to a hockey game in the morning.  That's always alot of fun.  I came home and watched the Lakers lose an exciting game to the Utah Jazz.  Next up was the Pittsburgh Penguins vs. the Philadelphia Flyers.  Pittsburgh won 4-2 (empty net goal at the end of the game).  That was a pretty good game.  Pittsburgh now leads the series 2-0, but they have to play the next 2 games in Philadelphia, so anything can happen.

I did some things for work and went through alot of old tasks to be sure they are closed out.  It was a basic organizational day.  I managed to enjoy the day thoroughly.

I enjoyed laying out my nutritional experiment earlier today (Mission 2, Day 99: Nutritional Secret Unveiled!) and hopefully it will help others to stay focused on their nutritional plans.  I found that the key to success was not having too many choices.  If the next meal was supposed to be a protein shake, that's what I ate.  It was easy to avoid temptation because I didn't ever have to consider what to eat next.  The amazing part to me was that even with such low carbs I managed to have very good energy throughout.  I think the careful insertion of carbs at strategic places really helped with that.  The major learning I've gotten from this is that everyone's body reacts differently to different stimuli.  Mine obviously does well on low carb with good fats for energy.

Accountability Log:

Week Begins 5/11/2008
	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	N/A	LIFT
Cardio *	N/A	N/A	PM	AM	PM	AM	AM
Abs *	N/A	NNMB	NNMB	N/A	NNMB	N/A	NNMB
Water *	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	3400	3400	3000	2400	2700	3800	3800
Cals	3412
Ratios (C/P/F)	30/50/20
Target Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	20/60/20	40/40/20	40/40/20
Total Completed	15
Total Possible	15
Mission 2 Total Complete	1444	1444	1444	1444	1444	1444	1444
Mission 2 Total Possible	1470	1470	1470	1470	1470	1470	1470
* = Counts towards total
Success!
Failed
Not Counted!

The above should be a hint at what I'm going to be doing for my nutrition during M3.  This is almost exactly the calorie and macronutrient ratio rotation that I'm looking for.  I will tweak according to the results I get now that I know what my body is capable of.

Nutriton Log:

I will no longer be posting exactly what I eat.  My accountability log will contain my calories for the day and my macronutrient ratios and that's as far as I'm going to reveal my nutrition from now on.  It was liberating not having to post what I eat and to avoid the questions that inevitably get emailed to me about how dull my menu is

Workout Log:

Today was a rest day.

Thought for the Day:

Excitement is a necessary component for intense training to take place.

Question of the Day:

What excites you the most about your training program?  Answer in the comments to this post.

Until tomorrow…GET BACK TO LIFTING!

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For the past several weeks I have had my nutritional plan under top secret status.  Today I am about to reveal exactly how I came upon this nutritional plan and what I did during the plan.

During the past 199 days of shredding (and probably even longer than that), I have paid careful attention to how different aspects of nutrition change my body.  My body tends to react violently to carbohydrates.  When I say “violently” I mean it tends to pack on the fat.  If I eat a moderate amount of carbohydrates (50%) and do alot of cardio, I tend to just remain the same body fat percentage.  However, if I do less than 5 days a week of cardio while at the 50% carb number, I increase in body fat percentage without fail.

My body's behavior was frustrating.  It lead me to a carb lowering plan that I worked for the majority of Mission 2, but this plan also lead to some major loss in lean body mass, another undesireable outcome for me.  Around the time of Mission 2: Day 72, Fasting Explored I was doing some research using the data that I had been collecting.  It was at this time that I came upon something that would become the basis for my new nutritional program.

The Velocity Diet – Not Quite

As I was searching the web for my issues, I found The Velocity Diet and I was intrigued.  I started to analyze what would happen if I followed the diet exactly as it was outlined.  For those of you wondering, this diet called for 28 days straight where you eat nothing but protein shakes.  The idea is to induce rapid fat loss.  As I considered what this meant I realized there would be no way for me to accomplish this without the fear that I would binge at some point. I just know my own limitations and 28 straight days of protein shakes wasn't on my list of fun things to try.  It was at this point that I applied the many things I've learned through reading, researching and data collection and came up with a new plan.

High Velocity Fat Burning Is Born!

Using the concepts in the Velocity Diet and everything else I knew about carb cycling, carb tapering and how my body reacts to all these things, I came up with what I call The High Velocity Fat Burning Machine Eating Plan and it worked from the start.  Here is how things panned out.

The High Velocity Fat Burning Machine Eating Plan
Day	Meal	What?
1	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake
	4	Whey protein shake, 1/4 cup blueberries
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
2	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
3	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
4	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake, 1/4 cup blueberries
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
5	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
6	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake with Udos
	5	Steak, chicken breast, potatoes, green beans, mixed veggies
	6	Casein protein shake, 1 tbsp peanut butter
7	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
8	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
9	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Chicken breast, large salad, green beans, rice
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
10	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
11	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
12	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake, 1/4 cup blueberries
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
13	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Lean beef, brown rice, veggies
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
14	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
15	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
16	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake, 1/4 cup raisins
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
17	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Whey protein shake
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
18	1	Whey protein shake with Udos
	2	Whey protein shake
	3	Whey protein shake, 1 tbsp peanut butter
	4	Lean beef, chicken breast, brown rice, veggies
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
19	1	Whey protein shake with Udos
	2	4 egg whites, 1 whole egg, lean beef, whole wheat toast, cucumbers
	3	Whey protein shake, 1 tbsp peanut butter
	4	Tofu, brown rice, chicken breast, chinese brocolli
	5	Whey protein shake with Udos
	6	Casein protein shake, 1 tbsp peanut butter
Average	Calories	2900
Average	Carb	10%
Average	Protein	70%
Average	Fat	20%

Important Notes:  It is extremely important for the reader to note a few things about this plan.  First, it was geared towards the short term, but with the idea being to figure out how to incorporate some of the fat burning ideas into my regular nutritional plan.  I ate every 3 hours like clockwork.  I averaged 2900 calories a day and my ratios of carbs/protein/fat averaged 10/70/20.  I threw in days where I was at 30/50/20 to keep my metabolism running at its highest point.  I never felt fatigued because I was getting good fat sources (Udos and peanut butter) for energy.  The high calories did wonders for my lean body mass and the low carbs really had me shedding the fat.  I took the following supplements daily:

Glutamine (5 g)
Magnesium (to avoid muscle cramps)
Calcium (to avoid muscle cramps)
Multi-vitamin
Inulin (5 g for digestion)
Papaya Extract (1 capsule for digestion)
Psylium husk (3 capsules twice a day for fiber)

The Final Stats for 19 Days on the Plan

Experiment Stats
Date	Weight	BF%	LBM	Fat Lbs
20-Apr-08	213	17.60%	175.512	37.488
27-Apr-08	210	15.83%	176.757	33.243
4-May-08	207	14.63%	176.7159	30.2841
11-May-08	207	14.13%	177.7509	29.2491
18-May-08
Experiment Total	-6	-2.97%	2.2389	-8.2389

That's right, I managed to burn 8.2 pounds of fat and added 2.2 pounds of LBM during my 19 day experiment.  This results have lead me to my final nutrition plan that will form the basis for M3's nutrition.  I am obviously going to tweak the food choices a bit to avoid monotony, but it won't be too much different than what I did the past 19 days.  I will reveal all on M3 : D1.

Warning to Readers

Do not attempt this nutritional experiment without consulting with your physician.  This is an extreme approach to losing fat and I do not recommend it for everyone.  If you'd like more information about how I came to this system, please comment me and include your email address in the form (it doesn't get shown to anyone but me) and I will contact you directly. 

Remember, you may think this was an awfully extreme approach, but the ratios match that of Metabolic Surge and my energy sources (EFAs) is higly recommended by Nick Nilsson, the author of Metabolic Surge.  Basically this is a combination of the Velocity Diet, Metabolic Surge, and BFFM (refeed approach).

I cannot argue with the results!

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Today was my second body weight challenge workout in the UDT workouts that I'm currently doing.  This one completed week 1.  I have 3 more weeks to go.  I have been sore all week.  These workouts are hitting places I haven't hit in a long time and that's going to help me when I bulk up in M3.

I spent some time today just relaxing and finalizing my plan for M3.  The M3 cycle will work like this:

M3 : D1 – May 13, 2008 – The entire plan is revealed
M3 : D2-D50 – May 14, 2008 – July 1, 2008 – Phase I
M3 : D51-D99 – July 2, 2008 – August 19, 2008 – Phase II
M3 : D100 – August 20, 2008 – Big Finale!

I will explain it more on May 13, 2008.  Amazingly, May 13, 2008 is 201 days after I started my first mission and coincides with the first day of the original Group Shred.  I am considering doing the time machine idea for the entire M3 so that I have a M1 : D1 to M3 : D1 comparison for everyone to see because M3 is going to be off the hook!

Accountability Log:

Week Begins 5/4/2008
	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	N/A	LIFT
Cardio *	N/A	N/A	PM	AM	PM	AM	AM
Abs *	N/A	NNMB	NNMB	N/A	NNMB	N/A	NNMB
Water *	264 oz	264 oz	240 oz	240 oz	240 oz	264 oz	264 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		3000	3000	3000	3000	3000	3000
Cals
Ratios (C/P/F)	30/50/20	10/70/20	10/70/20	10/70/20	10/70/20	30/50/20	10/70/20
Target Ratios (C/P/F)	10/60/30	10/60/30	1	1	10/60/30	10/60/30	10/60/30
Total Completed	15	15	15	15	15	15	15
Total Possible	15	15	15	15	15	15	15
Mission 2 Total Complete	1339	1354	1369	1384	1399	1414	1429
Mission 2 Total Possible	1365	1380	1395	1410	1425	1440	1455
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

Workout Log:

Saturday, 5/10/2008	Body Weight Conditioning
Exercise	Set 1	Set 2	Set 3
Push up	55
Mountain Climbers	25
Burpees	25
High Knee Drill	35
Body weight Squats	35
Close Grip Chinup	12
Bench Dip	15
Bodyweight Row	20
Alt Split Squat Jump	15
Single Leg Hip Extension	20
Bodyweight Reverse Lunge	20
Single Leg Plank Raise	20
Oblique Abducter Raise	20

Thought for the Day:

You know you've worked hard when you were forced to cry out in pain during your workout.

Question of the Day:

Have you ever been forced to cry out in pain during a workout because of the intensity?  Describe the experience in the comments to this article.

Until tomorrow…GET BACK TO LIFTING!

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