Today was a fun day for me.  I did my cardio early in the day as usual.  In the evening I attended the Orange County Muscle Classic XXXI.  What fun I had!

First, as I walked into the auditorium's lobby, who is walking directly towards me but Jay Cutler, Mr. Olympia himself!  He smiled at me and I said hello to him.  He was busy getting his table set up, so I let him be.  Later I stopped by the table and it appeared like everyone was afraid to talk to him.  I said hi again and he asked if he'd run into me earlier.  We chatted for a few minutes and I took my seat.

I learned alot about shows at this one.  It was my first time attending a competition.  I learned that it isn't that farfetched for me to eventually compete.  Honestly, the first 8 competitors had smaller legs than me and far less definition in their thighs than I have.  There was even one guy who HAD to have higher body fat than me.  We called him “Fat Reggie” when he left the stage.  He clearly had no chance!

The highlight of the evening was Jay Cutler guest posing.

	Jay strikes a double bicep pose.
Look at his massive thighs!
	Jay doing his rear lat spread
What a body!
	He is so dramatic!

Garrett Hawkins won the overall.  You can catch some other pictures at the following link:

http://www.musculardevelopment.com/lindsay/

Honestly, Melvin Tanner, the Super Heavyweight winner and the guy who won the Novice Overall, was in incredible shape, but Garrett had so much better definition.  One example:  When Garrett hit his front double biceps pose, his lats also looked huge but Melvin only had big lats when doing his front lat spread.

Garrett Hawkins (Overall Winner)

It was a great experience for me.  I learned that with some hard work I can definitely achieve my dreams.  I left the auditorium completely pumped.

Updates

Starting with tomorrow's logs, I will be keeping my nutritional information in top secret status.  This is because I am going to be experimenting with some nutritional tactics and I don't want to influence anyone with my approach.  At the current time, I plan to keep my nutritional information in top secret status until at least the end of this mission and possibly a little longer.  It all depends on how things are working.  Suffice to say that I plan to burn off a ton of fat and yet maintain all my lean body mass.

Accountability Log:

Week Begins 4/13/2008
	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	N/A	PM	AM	PM	N/A	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	240 oz	240 oz	240 oz	264 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	3000	3000	3000	3000	3000	3000	3000
Cals	2975	2988	3012	3025	2979	3002	3100
Ratios (C/P/F)	10/58/32	9/61/30	10/62/28	60/30/10	10/60/30	12/60/28	11/61/30
Target Ratios (C/P/F)	10/60/30	10/60/30	10/60/30	60/30/10	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	1024	1039	1054	1069	1084	1099	1114
Mission 2 Total Possible	1050	1065	1080	1095	1110	1125	1140
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 77 of 100
	Meal/Training Plan:  Real-time accountability
	Day 77: April 19, 2008
5:30 a.m.	Meal 1:  Protein shake with 1/2 portion oatmeal, and 1/2 portion yogurt and Udo's Oil
5:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
6:00 a.m.	Workout:  PACE Bike – 24 minutes
7:00 a.m.	Supplements: Protein shake, 1/2 portion oatmeal, BCAAs, glutamine
9:00 a.m.	Meal 2:  Chicken breast, large salad and 3 glasses of water
12:00 p.m.	Meal 3:  Chicken breast, large salad  and 3 glasses of water
3:00 p.m.	Meal 4:  Chicken breast 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:
	PACE Bike	24 minutes

Thought for the Day:

Dreams can be realized when you mix passion, heart, desire and hard work.

Until tomorrow…GET BACK TO LIFTING!

Related Posts:

• No Related Posts

(NOTE:  Due to problems with my internet connection this post is being posted late.)

I woke up today very excited.  It was to be my last wave loading workout.  It is also my last workout on my own.  After this I will be taking my lead from my personal trainer.  It is very exciting.

At the same time, I'm also excited because tomorrow is the day  I get to go to the body building competition (as a spectator).  Jay Cutler is guest posing and I plan to take alot of pictures (which I will post on this blog).

The servers all rolled out perfectly last night.  We had no problems at all.  It was a pretty amazing roll out.

I started reviewing my nutrition logs tonight.  I see alot of adjustments I can make to maximize my fat loss, especially with the timing of my meals.  Look for changes starting soon.

Accountability Log:

Week Begins 4/13/2008
	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	N/A	PM	AM	PM	N/A	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	240 oz	240 oz	240 oz	264 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	3000	3000	3000	3000	3000	3000	3000
Cals	2975	2988	3012	3025	2979	3002
Ratios (C/P/F)	10/58/32	9/61/30	10/62/28	60/30/10	10/60/30	12/60/28
Target Ratios (C/P/F)	10/60/30	10/60/30	10/60/30	60/30/10	10/60/30	10/60/30	10/60/30
Total Completed	15	15	15	15	15	15
Total Possible	15	15	15	15	15	15
Mission 2 Total Complete	1024	1039	1054	1069	1084	1099	1099
Mission 2 Total Possible	1050	1065	1080	1095	1110	1125	1125
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 76 of 100
	Meal/Training Plan:  Real-time accountability
	Day 76: April 18, 2008
3:30 a.m.	Meal 1:  Protein shake with 1/2 portion of oatmeal
3:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m.	Workout:  Lifting, FYA
5:00 a.m.	Supplements: Protein shake, 1/2 portion of oatmeal, 1/2 banana, BCAAs, glutamine
6:30 a.m.	Meal 2:  Chicken breast, large salad and 3 glasses of water
9:30 a.m.	Meal 3:  Chicken breast, large salad  and 3 glasses of water
12:30 p.m.	Meal 4:  Chicken breast, large salad and 3 glasses of water
3:30 p.m.	Meal 5: Chicken breast, large salad and 3 glasses of water
4:30 p.m.	Workout:  PACE Cardio – Elliptical 24 minutes
6:30 p.m.	Meal 6:  2 chicken breasts, 2 cups of green beans, large salad,  3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Friday, 4/18/2008	D4	Start: 4:05 a.m. End: 5:10 a.m.
Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Chin up	(15) 6	1	(10) 6	1	(30) 10
Barbell shoulder press	160 x 6	195 x 1	165 x 6	200 x 1	140 x 10
DB bench press	85 x 7	85 x 7
Wide-grip cable seated row	200 x 7	200 x 7
Lower-body Russian Twist	30	30

Thought for the Day:

Simplicity leads to success.

Until tomorrow…GET BACK TO LIFTING!

Related Posts:

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(NOTE:  Due to internet problems, the posting of this entry was delayed.)

It was a pretty routine day today.  We are in the process of rolling out new servers and that is time consuming and tiring.  The workouts help with all of it and they keep me focused.

I had a great workout today.  Deadlifts are still my absolute favorite exercise. They make you feel so powerful.  It is amazing how much weight a human is capable of lifting off the ground with training.  It never ceases to amaze me.

I have been thinking over alot of different issues and strategizing for maximum fat loss.  I'm spending the next couple of weeks just really pouring over my records, past and future, to figure out exactly how to maximize my fat loss and LBM gains. 

I decided to hire the personal trainer and will have my first workout on Monday.  I am looking forward to that.  He will be able to help me strategize and he will push me harder than I already push myself.

Accountability Log:

Week Begins 4/13/2008
	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	N/A	PM	AM	PM	N/A	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	240 oz	240 oz	240 oz	264 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	3000	3000	3000	3000	3000	3000	3000
Cals	2975	2988	3012	3025	2979
Ratios (C/P/F)	10/58/32	9/61/30	10/62/28	60/30/10	10/60/30
Target Ratios (C/P/F)	10/60/30	10/60/30	10/60/30	60/30/10	10/60/30	10/60/30	10/60/30
Total Completed	15	15	15	15	15
Total Possible	15	15	15	15	15
Mission 2 Total Complete	1024	1039	1054	1069	1084	1084	1084
Mission 2 Total Possible	1050	1065	1080	1095	1110	1110	1110
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 75 of 100
	Meal/Training Plan:  Real-time accountability
	Day 75: April 17, 2008
3:30 a.m.	Meal 1:  Protein shake with 1/2 portion of oatmeal
3:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m.	Workout:  Lifting, FYA
5:00 a.m.	Supplements: Protein shake, 1/2 portion of oatmeal, 1/2 banana, BCAAs, glutamine
6:30 a.m.	Meal 2:  Chicken breast, large salad and 3 glasses of water
9:30 a.m.	Meal 3:  Chicken breast, large salad  and 3 glasses of water
12:30 p.m.	Meal 4:  Chicken breast, large salad and 3 glasses of water
3:30 p.m.	Meal 5: Chicken breast, large salad and 3 glasses of water
4:30 p.m.	Workout:  PACE Cardio – Treadmill 24 minutes
6:30 p.m.	Meal 6:  2 chicken breasts, 2 cups of green beans, large salad,  3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Thursday, 4/17/2008	C4	Start:  4:00 a.m. End:  5:02 a.m.
Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
Deadlift	295 x 6	365 x 1	310 x 6	380 x 1	250 x 10	230 x 15
Romanian Deadlift	275 x 8	275 x 8	275 x 8
Static lunge	90 x 8	90 x 8	90 x 8
Good morning	150 x 11	150 x 11
Incline reverse crunch	35	35

These were personal bests yet again.  The deadlifts are increasing at a rapid rate.  Since I went back and worked on my form even more I've been able to hit some big numbers.  The trainer asked how much I can deadlift one time and I said “380 pounds, but it seems to go up every week” and he responded “Damn! That's alot of weight!  I wouldn't think you could lift that by looking at you.”  You can't judge a book by its cover, right?

Thought for the Day:

Reflective time is when you get inside yourself and see yourself from the inside out.

Until tomorrow…GET BACK TO LIFTING!

Related Posts:

• No Related Posts

Today was a no-lifting day.  I'm really wrestling with where to take my training.  I am very comfortable with my nutrition this week and know I'm going to put up some good numbers. I can just feel it.

The trainer wants me to do a full body workout that involves alot of body weight exercises.  This is not something I've been comfortable with in the past, but I'm doing my best to have an open mind.  I want to burn off more fat.  It is amazing, but I no longer have any flab under my arms or at the top of my chest.  It pretty much all sits in my abdominal area (pretty typical of a male). 

I feel like I might want to give the trainer a go for a trial period of say 6 weeks and see what results I get.  Perhaps having someone pushing me harder than I push myself will give me even better results?  Just the thought of what those kinds of workouts will be like is almost scary.  I push myself extremely hard as it is, so a trainer pushing me even harder is quite something.  I do know that during my initial free session he had me use the Smith Machine for the correct purpose–push ups and upside down rows.  Yes, he placed the Smith Machine bar up high and had me get under it and do body weight rows (these are supposed to help with chin ups).  I then immediately went to push ups on the bar (very slow tempo) followed by prisoner squats and then a plank held as long as I could.  That was one circuit.  I had to complete 3 of those.  Next we did some squats with a pulley row.  Those were killer, especially coming off of being sick.  It was a very good workout overall and that's why I think I might just entertain the thought of working with the trainer.

Accountability Log:

Week Begins 4/13/2008
	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	N/A	PM	AM	PM	N/A	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	240 oz	240 oz	240 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	3000
Cals	2975	2988	3012	3025
Ratios (C/P/F)	10/58/32	9/61/30	10/62/28	60/30/10
Target Ratios (C/P/F)	10/60/30	10/60/30	10/60/30	60/30/10	10/60/30	10/60/30	10/60/30
Total Completed	15	15	15	15
Total Possible	15	15	15	15
Mission 2 Total Complete	1024	1039	1054	1069	1069	1069	1069
Mission 2 Total Possible	1050	1065	1080	1095	1095	1095	1095
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 74 of 100
	Meal/Training Plan:  Real-time accountability
	Day 74: April 16, 2008
3:30 a.m.	Meal 1:  Protein shake with oatmeal, and yogurt
3:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m.	Workout:  PACE cardio — bike — 24 minutes
5:00 a.m.	Supplements: Protein shake, oatmeal, banana, BCAAs, glutamine
6:30 a.m.	Meal 2:  Chicken breast, brown rice, large salad and 3 glasses of water
9:30 a.m.	Meal 3:  Chicken breast, 2 slices whole wheat bread, large salad  and 3 glasses of water
12:30 p.m.	Meal 4:  Chicken breast, oatmeal, large salad and 3 glasses of water
3:30 p.m.	Meal 5: Chicken breast, oatmeal, large salad and 3 glasses of water
6:30 p.m.	Meal 6:  2 chicken breasts, 2 cups of snap peas, large salad,  3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

	Workout Log:
	PACE Bike	24 minutes

Thought for the Day:

The best way to get ahead of yourself is to plan ahead.

Until tomorrow…GET BACK TO LIFTING!

Related Posts:

• No Related Posts

My post regarding my opinion of fasting and the need for the Shreddersphere to be careful about its content has apparently struck a chord with many of you.  I've gotten comments from people who haven't commented on the blog in a long time.  Frankly, I figured this would be the case, but I am serious about my stance on this issue.  I think that people are compromising their results by fasting.  I believe that while they are getting decent results, they could get even better results by eating.  I am concerned that people are reading these blogs and going out and trying things without doing their own research.  I know that I personally get over 200 hits a day on this blog, but get nowhere near that many comments, so I know there are lurkers out there who are reading and not commenting.  I am concerned because I don't want these people trying things without understanding what they are getting themselves into.

Look at Adam Waters for example.  I'm sure you've all read the following disclaimer:

“Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.

Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you'd like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.”

I am merely preaching the exact same thing.  So fasting is popular with the Shreddersphere right now and my comments are unpopulare, but they are important because hopefully they've made some people think long and hard about what they are doing before they do it.

I'm not doing this for my own edification.  I'm not doing this to make a million dollars.  I'm doing this in hopes of helping just one person change their life.

Accountability Log:

Week Begins 4/13/2008
	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	N/A	PM	AM	PM	N/A	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	3000	3000	3000	3000	3000	3000	3000
Cals	2975	2988	3012
Ratios (C/P/F)	10/58/32	9/61/30	10/62/28
Target Ratios (C/P/F)	10/60/30	10/60/30	10/60/30	60/30/10	10/60/30	10/60/30	10/60/30
Total Completed	15	15	15
Total Possible	15	15	15
Mission 2 Total Complete	1024	1039	1054	1054	1054	1054	1054
Mission 2 Total Possible	1050	1065	1080	1080	1080	1080	1080
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 73 of 100
	Meal/Training Plan:  Real-time accountability
	Day 73: April 15, 2008
3:30 a.m.	Meal 1:  Protein shake with 1/2 portion oatmeal, and 1/2 portion yogurt and Udo's Oil
3:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m.	Workout:  Lifting, FYA
5:00 a.m.	Supplements: Protein shake, 1/2 portion oatmeal, BCAAs, glutamine
6:30 a.m.	Meal 2:  Chicken breast, large salad and 3 glasses of water
9:30 a.m.	Meal 3:  Chicken breast, large salad  and 3 glasses of water
12:30 p.m.	Meal 4:  Chicken breast large salad and 3 glasses of water
3:30 p.m.	Meal 5: Chicken breast, large salad and 3 glasses of water
4:00 p.m.	Workout: PACE Cardio – Elliptical – 24 minutes
6:30 p.m.	Meal 6:  Stir fry (tofu, chicken breast, snap peas, onions, brocolli, carrots), large salad,  3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Tuesday, 4/15/2008	B4	Start:  3:45 a.m. End: 4:47 a.m.
Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Barbell Bench press	185 x 6	210 x 1	195 x 6	215 x 1	185 x 10
Barbell bent over row	185 x 6	220 x 1	195 x 6	225 x 1	175 x 10
Close-grip lat pulldown	200 x 6	200 x 6
DB shoulder press	65 x 6	65 x 6
Lower-body Russian Twist	25	25

Thought for the Day:

Stand for what you believe in and believe in what you stand for.

Until tomorrow…GET BACK TO LIFTING!

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