(Picture posted on 2/10/2008 at 1:02 p.m. taken on 2/10/2008 at 12:04 a.m. after arriving home, before going to bed)

Today I'm going to have to post my accountability entry early.  I am working the rest of the day and then I will be travelling until the wee hours of the morning.  I have managed to take pictures each and every day since I've been here and those will get pasted back to their appropriate articles when I return home.

Today I got up early and headed out to the gym to do my cardio workout. I did a 16 minute Max-OT on the treadmill and managed to get 1.9 miles in–another record for me!  I also decided to play around with the dumbbells a little to insure that I'm hitting proper form on some of my exercises.  It was a fun time and very stress free.

I find that when I travel I feel very tired.  I tend to take alot of naps when travelling.  This time I feel tired but I'm unable to take naps due to my busy schedule.  I know I will be tired tomorrow and yet I have a lifting day scheduled.  I am doing affirmations to prepare myself for tomorrow's workout.  It is going to be a great one!  It is pretty intense because I do 1-1/4 squats and I also do split deadlifts and split good mornings. I will continue to work on the last two exercises with lighter weights, gradually increasing the weight as my form gets better.

I will post my accountability, nutrition and workout logs early tomorrow morning as I want them all to be complete before posting them. (Note:  They were just posted at 10:23 a.m. on 2/10/2008)

Accountability Log (posted 2/10/2008):

I actually missed a meal because the chicken I was carrying went bad.  I'm not stressing about it because there wasn't much I could do.  I resisted the urge to eat fast food, so to me that's a victory.

Nutrition Log (posted 2/10/2008):

Workout Log (posted 2/10/2008):

Until tomorrow…GET BACK TO LIFTING!

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(Picture posted on 2/10/2008 at 1:00 p.m. taken on 2/8/2008 at 9:15 p.m.)

Hi everyone.  Today was another crazy day.  Usually when I travel I am forced to find a 24 Hour Fitness location and then use the GPS to get there for my workout.  Here at the Hilton, they have an amazing gym.  They have 5 treadmills, 5 elippticals, 5 bikes, a full set of dumbbells from 5 to 50 pounds, a lat pull down machine, a leg curl machine, a leg extension machine, two adjustable benches, a chest press machine and a triceps push down machine.  If it was a weight day, I would be able to do my entire workout with the equipment they have here!  However, today was cardio only and so I did my cardio workout.  I did a 30 minute HIIT session on the treadmill with a 2 minute warm up and a 5 minute cool down and a 1 minute sprint at 9.5 mph followed by a walk for 1 minute at 2.5 mph.  I was gasping for breath by about minute 22.

Nothing really to discuss today.  This trip has just kept me very busy.  I haven't had alot of time to think or plan.  I did some reading about bulking to help with cutting (hence the survey post earlier).  I am personally leaning towards the bulking phase, but I believe in the wisdom of crowds which is why I posted the survey.  Thanks to anyone who answers that survey as you will be shaping my next week's workouts.

I have several reasons why I think a bulk phase might be good:

1. I have been on a caloric deficit for a long time
2. I am at 13% body fat (perhaps less since this week's measurements are not in yet)
3. Adding muscle will help with burning fat
4. The plan I have for bulking is to rotate my calories–3 days above maintenance, 1 day at maintenance–to reduce the amount of body fat increase.
5. Adding calories at this point might be a good thing for my body's metabolism
6. Experts disagree on what the exact right approach is, but most say that if you hit your body fat percentage goal (mine was 13%) you are ready to bulk.

I will be extremely interested in the survey results.

Reminder:  I will be coming back to this post and posting my pictures when I return home.

Accountability Log:

Nutrition Log:

Workout Log:

Until tomorrow…GET BACK TO LIFTING!

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I've been doing alot of reading and thinking.  I am wondering what you all think about this.  I would like you to take a one question survey to help me decide should I continue to cut for 3 more weeks as planned or should I start bulking as I had originally planned several weeks ago?  I hear the benefits of bulking now (if done carefully) are that I'll gain muscle that will aide me in cutting later.  So, whatever you guys decide is what I will do. The survey is open for the next 2 days.  Please click through and take the one question survey.

Click Here to take survey

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Alright, the first thing I'm sure you've noticed is there's no picture.  (Note:  Picture posted on 2/10/2008 at 12:51 p.m. taken on 2/7/2008 at 9:01 p.m.)  Well, I am travelling in San Jose, California today, tomorrow and Saturday and unfortunately, I forgot to copy my PNG file from my network at home to my laptop.  Thus, I'm taking pictures and when I get back home, I will post all of them back to each of the articles I write over the next few days.

Today is a high carb day and man do I have energy!  It is interesting how small changes effect your body very fast.

I listened to a pretty good podcast today about carb cycling.  This guy uses a rotational system where he has you do a low carb, then a moderate carb and finally a no carb day.  You continually rotate through that cycle.  It is interesting and is what I've been analyzing on my own (before hearing this podcast) because of what I've learned from both Burn the Fat, Feed the Muscle and Metabolic Surge.  By looking over both of those programs at the same time, I thought about what might happen if you cycle your carbs through the exact cycle the podcast mentioned.  At some point I might try this method if I get stuck in a plateau.  I am planning an article on my analysis of this concept for next week.  Look for that because  some of you might really find it interesting.

Accountability Log:

Nutrition Log:

Workout Log:

I plan to spend some time tomorrow writing my book.  I'm close to getting it finished and then I need to go back through and edit it and add some fine tuning.  It is turning out quite nicely.  When I'm ready, I plan to send a chapter to any of Adam's shredders who asks.  Anyone else will have to use the box on the sidebar to register for the free report I'm offering and I'll then include the free chapter as well.

Until tomorrow…GET BACK TO LIFTING!

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Today began with a cardio session at 4:00 a.m.  I did a nice Max-OT session on the bike and completed 7.5 miles in 16 minutes.  It felt awesome to get my body moving that early in the morning. 

Lately I've noticed that I have alot more energy.  I think it is a direct result of my increasing the caloric intake for the day.  Tomorrow will be the second time I've rotated in a higher calorie/higher carb (refeed) day.  I strongly believe this is working from an energy standpoint. In addition, it is getting me ready for my bulk phase where I will increase the calories to maintenance and above.

One thing I've learned about refeed days is that you need to keep the fat intake down on those days.  It is something I did not know before.  I will be interested in seeing what results I get by following this concept religiously.

I realized today that we have to continue to push forward and progress will follow.  The idea is to make a plan and stick to it.  Measure the results the plan gives and adjust if needed.  Progress will happen.  Sometimes it is slower than others, but it will happen.  Take on every single workout with extreme intensity.  Take massive action.  Don't take anything off that gym floor.  You should be completely drained when you leave the gym.  Intensity is a way of life more than an action.  If you accept less than 100% intensity you are selling your workout short.

Accountability log:

Nutrition log:

Workout log:

For those of you not logging your progress or not planning ahead or not keeping an accountability log, I strongly recommend doing so right away.  It makes all the difference in your ability to stick to the plan.

Until tomorrow…GET BACK TO LIFTING!

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