I have gotten several comments (all disagreeing with me) about my fasting research.  I wanted to respond in one place, hence this entry.

As those of you who “know” me already know, I don't post something like that without looking at all sides.  I have read Eat Stop Eat and a few other “freebie” fasting manuals on the web.  I read the positive articles and the negative articles and that's how I came to the conclusion I came to.  Yes, everyone is attached to their fasting and that's fine, but the point I am trying to bring up, the information I am trying to share is important and one that should not be ignored.

When you measure your results after fasting, how do you know you couldn't have increased your LBM even more?  What I'd like to see is each of you who are fasting show me your numbers.  Show me what your weight and fat % was when you started and what it was when you finished.  My guess is that you are going to show LBM loss.  Why?  Well, just going into any caloric deficit causes this to happen.  It is why I've gone to the Chris Aceto method–he is a highly paid expert and the reason he is a highly paid expert is that he can cut the fat and preserve the muscle.  That's even the point of Tom Venuto's book, Burn the Fat, Feed the Muscle–you burn fat while keeping the muscle to the best of your ability.

Yes, each person is different, but physiology is the same for every human body.  If I can drop my calories 20% and cause LBM loss, what is going to happen if I completely lose 2 days of eating and cut my calories by 20% on top of that?  I'm creating a larger caloric deficit than normal, which drops my LBM even faster than normal.

The bottomline:  I am not here to condemn what anyone is doing, I'm here to play the devil's advocate.  I say what is on my mind and this fasting issue has bothered me for a long time.  Everyone talks about the results they get, but all I see is scale measurements and honestly, the scale means nothing to me as long as I'm losing fat.  Look at my latest results.  I lost fat and maintained muscle for the first time in weeks because I upped my calories and controlled my carbs. 

There is no one way to do this, but fasting just doesn't make sense to me and I wanted to be sure the opposing viewpoint got out there.  I plan to post a question on BTFIC and see what the response is.  I will report back at that time.

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Today was another awesome workout.  I am really loving life these days in the gym.  I hit some personal bests yet again (see log below). 

My commentary today might not be popular, but I feel I need to say it.  One thing I've noticed about the Shreddersphere that is encouraging and concerning at the same time is the tendency for people to follow what others are doing in search of the magic bullet for fat loss.  I'm the first to admit that I enjoy experimenting, but I make sure to stick with something long enough to analyze the results.  It concerns me that there are people who are jumping from one thing to another in search of “what works” when the reality is that they won't ever find “what works” if they don't give it a chance to work.

We all have an obligation to explain what we are doing because too many people are reading our posts and trying out our ideas for us to just do things on a whim.  I get concerned about the movements that occur within the Shreddersphere at times because I feel that we are influencing other people.  This is what lead me to investigate fasting as a nutritional strategy.

When I first heard about fasting I got an immediate red flag because it reminded me of Tom Venuto's comments about eating.  First, Tom says that a “diet” is “any severe restriction of food or calories that's temporary.” (Burn the Fat, Feed the Muscle, p. 38).  He goes on to say “First, the weight loss from very low calorie dieting almost never lasts; 95% of the people who lose weight on conventional diet programs can’t keep it off. The second problem is that most of the weight you lose from low calorie dieting is muscle, not fat. If permanent fat loss without losing muscle is your goal (it should be), then it would be closer to the truth to say “diets never work.”” (Burn the Fat, Feed the Muscle, p. 38).  Tom goes on to talk about the Starvation Response and how it is an awesome genetic miracle programmed to keep us alive in times of food shortage.  However, “Your body can't tell the difference between dieting and starvation.” (Burn the Fat, Feed the Muscle, p. 40).  Even more scary than that, “This wonderful feature of human evolution is a blessing if you’re stranded out in the wilderness with no food. During periods of starvation, the body slowly begins to feed off itself, burning fat stores, muscle and even internal organs for energy. If you continued to burn calories at your normal rate, your limited reserves of stored energy would be exhausted quickly and you would die very soon after you food supply was cut off. The starvation response keeps you alive longer.” (Burn the Fat, Feed the Muscle, p. 40)

In his book, Everything You Need to Know About Fat Loss, Chris Aceto states “If you’re earning $4000 a month, but your boss suddenly cuts your pay to $2500 a month, you will try to live the same lifestyle on $2500 a month as you did on $4000 a month. After a while, you have to adjust and save money, and change your lifestyle. The same is true with a calorie intake that is simply too low. When calories are cut below basal metabolic needs, the body will accommodate and slow its metabolism, so it becomes difficult to lose fat even on low calories.”

Tom Venuto tells us that very low calorie diets also cause muscle loss, increase the activity of fat-storing enzymes and reduce the activity of fat-burning enzymes.

“When your body goes into starvation mode, this triggers increased appetite and cravings in an attempt to get you to eat more food. The hunger and cravings can be so strong that you become ravenous. It’s virtually impossible stay on a diet when you are voraciously hungry and all you can think about is food. Few people have that much willpower.” (Burn the Fat, Feed the Muscle, p. 43)

Now, I've also read about how fasting can help with rapid weight loss, but not rapid fat loss (http://www.dietwords.com/fasting.shtml). 

After all this research, I'm not sold on this method of losing weight at all.  Yes, I'm sure it takes off the pounds and I know you can point to people who fast, but have gained muscle mass.  However, is that proof that it works?  I think not.  If I gain 5 pounds of muscle mass in 5 weeks that would be a good thing.  If I did it while fasting, it might prove that fasting works.  However, what would have happened if I had eaten clean 5 to 6 times a day, cycled my carbs, and added the calories closer to my maintenance level?  Perhaps I might have gained 10 pounds of muscle mass in 5 weeks?  Where are those studies? 

I believe that you should approach fasting with extreme caution.  I know for a fact that when I don't eat, I lose pounds, but I don't really lose fat.  That's a horrible thing because I'm damaging my body's ability to burn fat by depriving it of muscle it already had.  I can't afford that.  It takes me too long to put on muscle–I can't afford to fast it away.

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
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
Ratios (C/P/F)	10/58/32	9/61/30
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
Total Possible	15	15
Mission 2 Total Complete	1024	1039	1039	1039	1039	1039	1039
Mission 2 Total Possible	1050	1065	1065	1065	1065	1065	1065
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 72 of 100
	Meal/Training Plan:  Real-time accountability
	Day 72: April 14, 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:

Monday, 4/14/2008	A4	Start:  4:05 a.m. End:  5:07 a.m.
Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
Squat	300 x 6	350 x 1	310 x 6	370 x 1	280 x 10	270 x 15
Bulgarian split squat	50 x 15	50 x 15	50 x 15
Step-up	40 x 15	40 x 15	40 x 15
Back extension	17	18
Swiss ball crunch	30	35

This strength training routine has really increased my numbers.  My initial set of squats is up 25 pounds from March 17, 2008, the day I started this routine.  My final set of squats (the set of 15) is up 45 pounds in the same time period.  I expected increases, but this is amazing.  Hard work pays off, but so does wave loading!

Thought for the Day:

Time only comes by once, so don't waste it.  Unlike money, which can be earned again after it is spent, time is lost forever once it is spent.  This is why I don't believe people should waste their time on this earth.

Until tomorrow…GET BACK TO LIFTING!

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Today was a scheduled rest day and rest I did.  I spent some time going througha  chess book I have and learning some new things.  I also planned next week's chess lesson for the kids.  It was an overall great day of rest.  I also got to visit alot of the blogs in the Shreddersphere.  That was fun as well.

I felt a tremendous amount of energy today after my high carb day yesterday.  However, it isn't easy to keep your carbs under 100 grams.  To all of you who have done Metabolic Surge just think about the low carb days there and you'll get the picture.

I am ready for my last week of wave loading training.  I have a big squat day planned tomorrow.  It will be awesome.  Be sure to check back tomorrow.

Accountability Log:

Note the changes I've made.

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
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
Ratios (C/P/F)	10/58/32
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
Total Possible	15
Mission 2 Total Complete	1024	1024	1024	1024	1024	1024	1024
Mission 2 Total Possible	1050	1050	1050	1050	1050	1050	1050
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 71 of 100
	Meal/Training Plan:  Real-time accountability
	Day 71: April 13, 2008
5:30 a.m.	Meal 1:  Protein shake  with banana and Udos and oatmeal and yogurt and 3 glasses of water
5:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
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, large salad, and 3 glasses of water
3:00 p.m.	Meal 4:  Chicken, large salad and 3 glasses of water
6:00 p.m.	Meal 5: Chicken breast, large salad, brocolli 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:

Workout hard and rest even harder.

Until tomorrow…GET BACK TO LIFTING!

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The stats are in for the week and progress has been made again.  Check it out:

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	212	11.50%	187.62	24.38	45.00	14.50	14.50	40.00	25.63	25.63	17.50	17.75
	-3	-0.30%	(2.01)	(0.99)	0.25	0.00	0.00	0.00	0.00	0.00	0.00	0.00
13-Apr-08	211	11.00%	187.79	23.21	45.00	14.50	14.50	40.00	25.63	25.63	17.50	17.75
	-1	-0.50%	0.17	(1.17)	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00
20-Apr-08
27-Apr-08
4-May-08
11-May-08

This is pretty good stuff.  Down a pound, down 0.5% in body fat…what a great week!

My summary for this mission

	Start	Now	Difference
Weight	223	211	-12
Body Fat %	13	11	-2
LBM	194.01	187.79	-6.22
Fat	28.99	23.21	-5.78

when I view it this way my concern is LBM.  I've lost 6.22 pounds of LBM during this mission, but I'm sure that when I go to a bulking phase (Mission 3) that I will be able to get back the LBM.

Until later…GET BACK TO LIFTING!

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Today was a cardio only day, but it was also the first day of my Chris Aceto nutrition program.  As mentioned yesterday (Mission 2, Day 69: Ending the week strong), I decided to start things off with a high carb day.  440 grams of carbs is the most carbs I've eaten in over a year.  By mid-day I could definitely see a difference in my energy levels.  I was in a great mood and bouncing around from place to place as I did my errands.  It is exciting when you see changes in your body like that.  While it isn't a physique change, it is definitely going to play into the entire physique transformation because the added energy will help me take my workouts to a new level.

I've decided to only focus on PACE cardio for the next 30 days.  In order to determine if things work or do not work, you have to give them a fair chance.  The PACE program wants you to drop weight training entirely, but you all know I won't do that.  However, it also makes it clear that for the program to work, you have to follow its cardio guidelines.  Hence, I am not going to do HIIT or steady state cardio at all.  I will focus 100% on PACE sessions.  Watch for the accountability log tomorrow (Sunday) for the minor plan modifications I am making.  The changes are nothing major, involving mostly an increase in calories, a change in the high carb/low carb pattern I've been following and a change in macronutrient ratios along with the aforementioned cardio program change.

With just 30 days until my big reveal, I am trying extremely hard to manage every little bit of my nutritional plan.  Most likely I will find a meal plan that works for low days and another one that works for high days and then just stick with those two plans for the month.  I know that might sound boring to alot of you, but the fact is when you have something that works, it is much easier to be compliant if you just replicate it over and over again.  This takes the guess work out of the picture entirely.  As for adaptation, as mentioned in Mission 2, Day 67: Avoiding adaptation I am going to track my results (as usual) and add more low carb days if the results plateau.  That will enable me to deal with adaptation to my nutritional program.

Joni commented in her blog that she thinks she's gotten thinner until she looks at her pictures.  I found that to be an extremely interesting comment.  I personally don't think I look thinner until I look at my pictures.  When I compare Mission 1, Day 1 to today, I see amazing differences in my physique.  Am I happy with the pace of the progress?  No.  Do I understand what has happened to slow things down?  Yes, for the most part, I do.  At the same time, when other people say you look thinner, that's more likely to be the truth.  We are our own worst critics.  We don't give ourselves enough credit–ever.  When you think you haven't lost any inches, check out your clothes, check out what other people say, compare your older pictures to your most recent pictures and you'll see the difference. This is why daily accountability pictures are the key to a successful transformation.  Without that regular feedback you won't know how you are doing.

I am getting very excited for my friend, Mike Groom's, reveal.  Mike is looking awesome right now so I know the reveal is going to blow us all away.  This guy works hard in the gym and lifts some heavy weights.  I encourage you to check out his blog.

It is also getting very interesting as the Beach Body Shred continues for Suzette, Lilla, Debbieand Joni.  Please visit their blogs and help to hold them accountable.  They have some awesome goals and I guarantee you will enjoy reading each of their blogs.

Accountability Log:

Week Begins 4/6/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	LC	HC	LC	LC	LC	HC	HC
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 *	264 oz	264 oz	264 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	2250	2700	2250	2250	2250	2700	3000
Cals	2271	2819	2219	2275	2219	2712	3091
Ratios (C/P/F)	15/55/30	15/55/30	15/55/30	15/55/30	14/56/30	15/55/30	60/29/11
Total Completed	15	15	15	15	15	15	15
Total Possible	15	15	15	15	15	15	15
Mission 2 Total Complete	919	934	949	964	979	994	1009
Mission 2 Total Possible	945	960	975	990	1005	1020	1035
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 70 of 100
	Meal/Training Plan:  Real-time accountability
	Day 70: April 12, 2008
5:30 a.m.	Meal 1:  Protein shake  with banana and Udos and oatmeal and yogurt and 3 glasses of water
5:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
6:00 a.m.	Workout:  PACE Cardio – Treadmill – 24 minutes
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:

	Workout Log:
	PACE Cardio – Treadmill	24 minutes

Thought for the Day:

Embrace change because without it life is an extremely dull and boring thing.

Until tomorrow…GET BACK TO LIFTING!

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