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Mission 2, Day 57: Stats are in

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Despite being sick all week (or perhaps I should say because I was sick all week) I have some decent stats to report.

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                        
                         
13-Apr-08                        
                         
20-Apr-08                        
                         
27-Apr-08                        
                         
4-May-08                        
                         
11-May-08                        
                         

A two pound drop in weight and a 0.2% drop in body fat.  A total of 2.2% in body fat this mission has been incinerated along with 8 pounds.  It won't be long before I will be hitting bulking time and I have a feeling it is going to workout great!

Until later…GET BACK TO LIFTING!

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Mission 2, Day 56: Workout!

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Today I woke up feeling great.  I am congested, but it is in the chest and not the head.  Therefore, I hit the gym for a nice and easy cardio workout.  I did some steady state cardio on the recumbent bike for 20 minutes just to get the blood flowing.  It felt so good to be moving my body again!  I can't wait until Monday to hit the iron!  I admit it was so tempting to do a little lifting today, but sticking to what my body has been saying overruled my excitement.

I spent the day planning my meals for next week.  I've decided to plan my meals in more detail.  I feel like I need the added control.  Depending upon my results next week (I'm not putting much into the results this week due to my illness) I will possibly go to a 4 low, 1 high cycle.  I honestly feel like I'm sensitive to the carbs and this next week will either prove or disprove that theory.

I am currently re-reading Burn the Fat, Feed the Muscle by Tom Venuto to get some inspiration and pick up some new (forgotten) ideas.  It has been 18 months since I last read it, so I feel it is a good idea to get back into it again. 

Accountability Log:

Week Begins 3/23/2008
  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 PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 240 oz 240 oz 200 oz 200 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 2250 2250 2700 2250 2250 2250
Cals 2310 2299 1812 2812 2298 2219 2271
Ratios (C/P/F) 25/46/29 25/45/30 24/46/30 23/47/30 24/45/31 23/46/31 23/45/32
Total Completed 15 15 7 12 11 12 15
Total Possible 15 15 15 15 15 15 15
Mission 2 Total Complete 742 757 764 776 787 799 814
Mission 2 Total Possible 750 765 780 795 810 825 840
* = Counts towards total
Success!
Failed
Not Counted!

Woo hoo!  First perfect day since getting sick!

Nutrition Log:

  Mission 2:  Day 56 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 56: March 29, 2008    
5:30 a.m. Meal 1:  Protein shake  with banana and Udos and oatmeal and 3 glasses of water
5:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
6:00 a.m. Workout: 20 Minute Steady State Cardio
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:  Lean flank steak, spanish rice, 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:    
Steady State Cardio (recumbent bike) 20 minutes

Woo hoo!  First trip to the gym since Monday!

Thought for the Day:

Even when you think you are giving it your all, dig down deep and give even more because most likely you have more to give.

Until tomorrow…GET BACK TO LIFTING!

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Mission 2, Day 54: Getting better

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I'm starting to head in the right direction, but today was another day of just laying down and taking it easy.  I'm hoping that I will actually feel better by tomorrow.  Then there is the weekend to get stronger and get back to eating 100% again. 

I just watched UCLA dominate Western Kentucky for a half and then attempt to give away the game in the second half, only to finish them off in the end with great defense.  It seemed like the smoothering pressure defense played by Western Kentucky flustered the #1 seed UCLA team as they committed over a dozen turnovers in the 2nd half alone.  You have to give props to Western Kentucky who was down by 21 points at the half and at one point cut the lead to 4 points, only to lose by 10 points. 

That was my excitement for the day.

Accountability Log:

Week Begins 3/23/2008
  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 PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 240 oz 240 oz 200 oz 200 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 2250 2250 2700 2250 2250 2250
Cals 2310 2299 1812 2812 2298    
Ratios (C/P/F) 25/46/29 25/45/30 24/46/30 23/47/30 24/45/31    
Total Completed 15 15 7 12 11    
Total Possible 15 15 15 15 15    
Mission 2 Total Complete 742 757 764 776 787    
Mission 2 Total Possible 750 765 780 795 810    
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 54 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 54: March 27, 2008    
3:30 a.m. Meal 1:  Protein shake with oatmeal, banana and yogurt
3:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m. Workout:  Missed
5:00 a.m. Supplements: Protein shake, BCAAs, glutamine
6:30 a.m. Meal 2:  Protein shake with banana and oatmeal, large salad and 3 glasses of water
9:30 a.m. Meal 3:  Protein shake with  oatmeal, yogurt and banana  and 3 glasses of water
12:30 p.m. Meal 4:  Protein shake with oatmeal, yogurt and banana and 3 glasses of water
3:30 p.m. Meal 5: Protein shake with oatmeal, yogurt and strawberries
6:30 p.m. Meal 6:  Lean beef, large salad, 3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

No workout to report yet again due to illness.  I will be working out again starting on Monday.  I am planning to go HUGE on Monday, so check back  then.

Thought for the Day:

No matter how close the goal is and how far the successful completion of it seems, perseverance and dedication can always make it happen.

Until tomorrow…GET BACK TO LIFTING!

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Mission 2, Day 55: Feeling on the upswing

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I spent another day resting, but I am definitely feeling much better today.  I am certain that I will be back at the gym on Monday.

I've been following Adam's adventures with Tom Venuto and it is very inspirational.  Lillahas stated that she is amazed at the intensity of their workouts.  I honestly was not surprised that Adam's workouts would be high intensity and for sure I was not surprised that Tom's workouts would be high intensity.

People who are the real deal like Tom and Adam push themselves to the limits and then some.  As Adam recounted in one of his recent posts, Tom told him to pick a weight he could do for 12 reps and then try and do 15 reps.  That mindset fits perfectly into the way I like to workout–push yourself to the limit and when you've reached your limit, push a little bit harder and farther.

It isn't worth taking the time in the gym if you aren't going to give it everything.  You have to lift heavy or you should go home.  That's my feeling and I stand by it.  When you train you have to give it everything.  Take nothing away from the gym floor.  It is all laid out there and the results will come.

Accountability Log:

Week Begins 3/23/2008
  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 PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 240 oz 240 oz 200 oz 200 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 2250 2250 2700 2250 2250 2250
Cals 2310 2299 1812 2812 2298 2219  
Ratios (C/P/F) 25/46/29 25/45/30 24/46/30 23/47/30 24/45/31 23/46/31  
Total Completed 15 15 7 12 11 12  
Total Possible 15 15 15 15 15 15  
Mission 2 Total Complete 742 757 764 776 787 799  
Mission 2 Total Possible 750 765 780 795 810 825  
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 55 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 55: March 28, 2008    
3:30 a.m. Meal 1:  Protein shake with oatmeal, banana and yogurt
3:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m. Workout:  Missed
5:00 a.m. Supplements: Protein shake, BCAAs, glutamine
6:30 a.m. Meal 2:  Protein shake with banana and oatmeal, large salad and 3 glasses of water
9:30 a.m. Meal 3:  Chicken breast with  oatmeal, large salad  and 3 glasses of water
12:30 p.m. Meal 4:  Chicken breast, brown rice, large salad and 3 glasses of water
3:30 p.m. Meal 5: Protein shake with oatmeal, yogurt and strawberries
6:30 p.m. Meal 6:  Lean beef, large salad, 3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

There was no workout to report on today due to illness.

Thought for the Day:

Listen to your body–it knows what is best for it.

Until tomorrow…GET BACK TO LIFTING!

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Mission 2, Day 53: Flu bug decimates my accountability log

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I continue to deal with this flu bug.  It is decimating my accountability log due to the fact that I can eat, just not nearly as much or as often as I'd like.  I got on the scale and I've dropped 3 pounds (lol) but I can think of better ways to drop 3 pounds.

I feel achy, feverish and cranky, so I'm calling it a day.

Accountability Log:

Week Begins 3/23/2008
  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 PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 240 oz 240 oz 200 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 within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 2250 2250 2250 2700 2250 2250 2250
Cals 2310 2299 1812 2812      
Ratios (C/P/F) 25/46/29 25/45/30 24/46/30 23/47/30      
Total Completed 15 15 7 12      
Total Possible 15 15 15 15      
Mission 2 Total Complete 742 757 764 776      
Mission 2 Total Possible 750 765 780 795      
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 53 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 53: March 26, 2008    
3:30 a.m. Meal 1:  Missed as I did not feel great at 3:00 a.m. today
3:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m. Workout:  Missed
5:00 a.m. Supplements: Protein shake, BCAAs, glutamine
6:30 a.m. Meal 2:  Protein shake with banana and oatmeal, large salad and 3 glasses of water
9:30 a.m. Meal 3:  Protein shake with  oatmeal, yogurt and banana  and 3 glasses of water
12:30 p.m. Meal 4:  Protein shake with oatmeal, yogurt and banana and 3 glasses of water
3:30 p.m. Meal 5: Protein shake with oatmeal, yogurt and strawberries
6:30 p.m. Meal 6:  Chicken (6oz), large salad, 3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

No workouts today.  I would have done cardio, but the flu is keeping me out of the gym until Monday.  That's the decision I've made.  I know my body and if I go back sooner I will relapse.

Thought for the Day:

Accept what life throws at you and move on.  Yes, accountability logs are important, but being sick and getting yourself better is more important.

Until tomorrow…GET BACK TO LIFTING!

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