I've set up this blog to use for accountability purposes. Adam Waters was interviewed on Tom Venuto's site and gave some great advice for those of us looking to lose fat. Adam's comments were aimed at accountability. Adam says that the X-Factor is accountability. Adam states:
“If you're not getting the results you want, accountability may be the edge you've been seeking to radically transform your body in a relatively short period of time — even within the next 12 weeks or less.
At its core, accountability is taking responsibility for your actions (or inactions) by making your intentions public. Through the accountability process, you create positive pressure on yourself to follow through on your pre-determined goals.”
My plan is to do what Adam states above–I'm making my intentions public right here on this blog. With that in mind, here are my current stats and my goals for the next 90 days.
My current stats:
Weight: 233 lbs.
Body Fat: 20.45%
LBM: 185.35
Fat: 47.65 lbs.
My goals (starting today, May 11, 2007):
30 days (by June 10, 2007):
Weight: 225 lbs
Body Fat: 18.5%
LBM: 178.38 lbs
Fat: 41.63 lbs
60 days (by July 10, 2007):
Weight: 217 lbs
Body Fat: 16.5%
LBM: 181.2
Fat: 35.8 lbs
90 days (by August 10, 2007):
Weight: 209 lbs
Body Fat: 14.5%
LBM: 178.69
Fat: 30.31 lbs
My idea is to lose 24 pounds in 90 days, but to lose 17+ pounds of fat from my body. I will do this by following a very strict carb-cycling diet and an intense bodybuilding program. I will follow a schedule of eating wherein I eat 5 to 6 small meals daily, with my macronutrient ration being 40% carbs/40% protein/20% fat on Sunday, Monday, Tuesday, Thursday and Friday (lower carb days) and 50% carbs/30% protein/20% fat on Wednesday and Saturday. I am even considering (strongly) following the program set up by Jeff Anderson called Optimum Anabolics.
My ultimate goal is to simply increase lean body mass (LBM) and maintain a body fat percentage between 10 and 12%. I will accomplish this level by cycling fat burning with mass building in 12 week phases.
The next 90 days will be more of a bulking phase, with goals as follows.
120 days (by September 10, 2007):
Weight: 213 lbs
Body Fat: 15.5%
LBM: 180
Fat: 33 lbs
150 days (by October 10, 2007):
Weight: 218 lbs
Body Fat: 16.5%
LBM: 182
Fat: 36 lbs
180 days (by November 10, 2007):
Weight: 223 lbs
Body Fat: 17.5%
LBM: 184
Fat: 39 lbs
I will then follow up with a 90 day fat burning phase with goals as follows.
210 days (by December 10, 2007):
Weight: 213 lbs
Body Fat: 14.5%
LBM: 182
Fat: 31 lbs
240 days (by January 10, 2008):
Weight: 204 lbs
Body Fat: 11.5%
LBM: 181
Fat: 23 lbs
270 days (by February 10, 2008):
Weight: 200 lbs
Body Fat: 8.5%
LBM: 183
Fat: 17 lbs
Now I have to go back to a mass building phase with goals as follows.
300 days (by March 10, 2008):
Weight: 204 lbs
Body Fat: 9.5%
LBM: 185
Fat: 19 lbs
330 days (by April 10, 2008):
Weight: 209 lbs
Body Fat: 10.5%
LBM: 187
Fat: 22 lbs
360 days (by May 10, 2008):
Weight: 214 lbs
Body Fat: 11.5%
LBM: 189
Fat: 25 lbs
More From Adam:
Adam's advice on accountability states that we should use blogs, a daily personal journal (feelings and thoughts) and daily pictures to hold ourselves accountable. Adam states:
“For the first phase of your journey, I highly recommend implementing all 3 accountability components — the blog, the personal journal and the photos – if you want maximum results in minimum time. “
I plan to follow this advice. Tomorrow (May 12, 2007) I will post to this blog pictures of myself as my body stands currently. I will then post daily photos from hereonout until I get to my 90 day goals. This blog will contain my workout log entries as well as my nutritional log entries. It will contain my thoughts as I go through this plan of action. I hope you enjoy the journey as much as I know I will.
