I just wanted everyone to know that my interview with Marc David, the No Bull Bodybuilding guy, is complete. I am awaiting the MP3 file so that I can edit it and possibly “fancy it up” a bit. I plan to post it tomorrow morning (Saturday). I know you are all going to find the information extremely interesting. I found Marc to be a really friendly guy with tons of knowledge. He has a passion for those of us who are learning and he doesn't give you any bull. He lived up to his name of the No Bull Bodybuilding guy. It was a pleasure and an honor to interview him.
Mission 1, Day 91: Reflecting on Mission 2
I did my Max-OT cardio and Flatten Your Abs workout this morning. As I was on the treadmill I began to reflect on Mission 2 which is coming up soon. I will not be taking a break between missions. I am struggling with bulking or continuing to cut.
As I thought this through I began to realize that I have been cutting for a long time and I wonder if my body is adapting to that concept. I also thought about the fact that extra muscle means extra cutting ability later. At this point, I think if I can come down another 1% in body fat, I will give bulking a try. I can always cut again if I start to gain back too much fat.
I got several more comments today about me looking thinner and this time it didn't immediately go to my head. I said thank you and moved on. I realized from the last time that I need to just remain focused on the ultimate goal. Yes, I enjoyed hearing that my efforts are visible, but at the same time, I know I have alot more work to do.
Today I wore a sweatshirt that used to hug my mid-section. Noticed I say that it “used to” hug my mid-section? Now it hangs very loose in the middle. It is yet another reminder of the changes that are taking place on my body.
I'm really enjoying the Flatten Your Abs workouts. I can definitely feel my workouts the next day. I haven't focused on the core very well in the past and I've realized that I need to do that if I'm going to get to where I want to go.
Tomorrow morning I conduct my interview with Marc David. There are three people in the fitness world that inspire me for different reasons: Tom Venuto (fat loss), Adam Waters (accountability) and Marc David (bodybuilding). I “met” Marc when I joined his affiliate program. Marc checks out the URLs entered into his affiliate program and saw this blog. He sent me an email regarding the blog. Since then we've been corresponding via email. He's a great guy willing to give advice and answer questions. I've enjoyed my correspondence with him and I'm really looking forward to the interview. The resulting podcast will be posted on Saturday morning.
Accountability Log:
| Mission 1: Day 30 of 40 | Accountability | ||
| Meal/Training Plan: Real-time accountability | Each task completed? | ||
| Day 91: January 24, 2008 | Yes or No | ||
| 4:00 a.m. | Meal 1: Protein shake with glutamine and 3 glasses of water | Yes | |
| 4:00 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine | Yes | |
| 4:30 a.m. | Workout: Max-OT Cardio, abs and 6 glasses of water | Yes | |
| 7:00 a.m. | Meal 2: Protein shake with glutamine, BCAAs and chromium and 3 glasses of water | ||
| 10:00 a.m. | Meal 3: 2 Chicken breasts and 3 glasses of water | Yes | |
| 1:00 p.m. | Meal 4: 2 Chicken breasts and 3 glasses of water | Yes | |
| 4:00 p.m. | Meal 5: 2 Chicken breasts and 3 glasses of water | Yes | |
| 7:00 p.m. | Meal 6: 2 Chicken breasts and 3 glasses of water | Yes | |
| 8:30 p.m. | Supplements: Casein protein, glutamine, calcium and 3 glasses of water | Yes | |
| Accountability Areas: | Points | Possible | |
| Meal 1 | 1 | 1 | |
| Meal 2 | 1 | 1 | |
| Meal 3 | 1 | 1 | |
| Meal 4 | 1 | 1 | |
| Meal 5 | 1 | 1 | |
| Training | 1 | 1 | |
| Post Workout Nutrition | 1 | 1 | |
| Water | 1 | 1 | |
| Pre-sleep nutrition | 1 | 1 | |
| Accountability | 1 | 1 | |
| Daily Totals: | 10 | 10 | |
| Mission Totals: | 286 | 290 | |
| Workout Log: | |||
| Max-OT Cardio (bike) | 16 minutes – 8.2 miles | ||
| FYA Abs training | 10 minutes | ||
Until tomorrow…GET BACK TO LIFTING!
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Mission 1, Day 90: 10 to go!
10 days left in my first mission and I'm pumped and focused. I have 3 more days of rest left and then I start another lifting phase. I can't wait. I miss it alot.
I did my cardio and Flatten Your Abs workout early this morning. I am always very interested by what goes on around me at the gym. Today I had my music on (Linkin Park) and just did my treadmill workout and observed people as they came into the gym. I held back a little bit because I could feel a slight cramp in my right thigh and didn't want to push it too hard. I spent some time tonight with The Stick to roll out the trigger points and it feels better already.
Today was a pretty intense work day. I had alot of small things thrown at me and I had to really stay focused. It reminded me of what we all deal with daily with regards to food and exercise. We have all sorts of small challenges thrown at us and require alot of focus to overcome those challenges. While not impossible, it is harder than alot of people want you to think.
I am focused on burning fat the next 10 days. The results I get will determine whether or not I go into a bulking phase. I've been doing alot of thinking about it and it is a confusing issue. On the one hand, I've been cutting for a long time and it might be good for the body to do a short bulking phase. One benefit of this is that I will gain muscle which can help burn the fat. At the same time, I know I'm going to gain fat and I'm not sure I'm ok with that yet. Stay tuned for my decision on that one.
I am preparing for my podcast interview. The interview is scheduled for Friday and will be posted on Saturday. Look for some big sidebar changes on the blog when that podcast is posted.
Accountability Log:
| Mission 1: Day 29 of 40 | Accountability | ||
| Meal/Training Plan: Real-time accountability | Each task completed? | ||
| Day 90: January 23, 2008 | Yes or No | ||
| 4:00 a.m. | Meal 1: Protein shake with glutamine and 15 g. of oatmeal and 3 glasses of water | Yes | |
| 4:00 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine | Yes | |
| 4:30 a.m. | Workout: Max-OT Cardio, abs and 6 glasses of water | Yes | |
| 7:00 a.m. | Meal 2: Protein shake with glutamine, BCAAs and chromium and small salad and 3 glasses of water | ||
| 10:00 a.m. | Meal 3: Chicken breast with almonds and large salad and 3 glasses of water | Yes | |
| 1:00 p.m. | Meal 4: Chicken breast with almonds and large salad and 3 glasses of water | Yes | |
| 4:00 p.m. | Meal 5: Chicken breast with almonds and large salad and 3 glasses of water | Yes | |
| 7:00 p.m. | Meal 6: Chicken breast and large salad with olive oil and 3 glasses of water | Yes | |
| 8:30 p.m. | Supplements: Casein protein, glutamine, calcium and 3 glasses of water | Yes | |
| Accountability Areas: | Points | Possible | |
| Meal 1 | 1 | 1 | |
| Meal 2 | 1 | 1 | |
| Meal 3 | 1 | 1 | |
| Meal 4 | 1 | 1 | |
| Meal 5 | 1 | 1 | |
| Training | 1 | 1 | |
| Post Workout Nutrition | 1 | 1 | |
| Water | 1 | 1 | |
| Pre-sleep nutrition | 1 | 1 | |
| Accountability | 1 | 1 | |
| Daily Totals: | 10 | 10 | |
| Mission Totals: | 276 | 280 | |
| Workout Log: | |||
| Max-OT Cardio (treadmill) | 16 minutes – 1.76 miles | ||
| FYA Abs training | 10 minutes | ||
| Push up challenge workout | 20;20;18;18;15;15;15; 43 | ||
Stay tuned for my further adventures.
Until tomorrow…GET BACK TO LIFTING!
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Could it be progress?
Today I was at the gym for my cardio workout. I used some machines at the very back of the gym. As I finished my cardio and was leaving the gym, I walked past the chin up bars. I looked up at the chin up bar and thought about how badly I want to get in just one complete chin up. I started to walk on, but I stopped short. I set down my towel and water bottle and reached up for the chin up bar. I pulled and suddenly I was moving up. I could see the top of the bar approaching and just kept the pulling motion going. Suddenly the bar was even with my eyes and I kept pulling. My chin went over the top of the bar! I had done 1 unassisted chin up. I lowered myself down and then pulled again. I began my ascent again. I slowly inched towards the chin up bar. I could see it come into view. Again, my chin went over the top fo the bar! I had done 2 unassisted chin ups! I didn't have it in me to do a third, but I walked out of the gym like a proud peacock. I finally accomplished a goal I've had for years!
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Mission 1, Day 89: Ratcheting up the accountability!
We all got into this shredding thing for various reasons. Whatever our reasons, the one thing we all seem to agree on is the accountability factor. It is the common theme throughout all the shredder blogs.
The interview I'm about to conduct for my podcast is going to ratchet up the accountability factor. The person I am interviewing is going to publicize the blog interview to his mailing list. Hopefully they will all visit my blog and listen to the podcast. Many of them will hopefully return day after day and help to hold me accountable. I'm excited!
Today was a good day in all areas. I've managed to get my calories up thanks to Nick Nilsson's advice on increasing the fat (good fat of course) intake while on Metabolic Surge's low carb phase. I've had more energy the past two days doing this than I've had the entire time on the plan. It is odd, but it makes alot of sense when I dig in and think it through.
I read a great book a few months back called Everything You Need to Know About Fat Loss by Chris Aceto. It explains fat burning in great detail and with scientific explanations. I got a good understanding of how the body burns fat. I learned why carb cycling works. I learned alot in general from this book. When I apply what I've learned, Metabolic Surge makes sense. I am now going to re-read the book by Chris Aceto and post my own review here.
I am in the process of building my website for my eBook launch. While it definitely won't launch at the start of Mission 2 like I'd hoped, I think the delay is a good thing. I will be in much better shape and people will have more reason to listen to what I have to say. I want to help others. I want to give back what I've been given by people like Tom Venuto and Adam Waters. Knowledge is a wonderful thing, but it needs to be shared to do any good.
The entire idea behind my eBook is to share my experience with others. I want people to understand that they can lift weights regardless of their past history. There are ways to accomplish the goals they have. All they need is hard work, dedication and a source of motivation. I want to be that source of motivation for them. They will need to bring the other two criteria to the table on their own.
In doing research for the book, I was amazed at how many people truly think they can't lift weights because of a surgery they've had or an old injury they've experienced. I want to teach them that they must just overcome their fear, lift with proper form and intensity, and get back to lifting!
Accountability Log:
| Mission 1: Day 28 of 40 | Accountability | ||
| Meal/Training Plan: Real-time accountability | Each task completed? | ||
| Day 89: January 22, 2008 | Yes or No | ||
| 4:00 a.m. | Meal 1: Protein shake with glutamine and 15 g. of oatmeal and 3 glasses of water | Yes | |
| 4:00 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine | Yes | |
| 4:30 a.m. | Workout: Max-OT Cardio, abs, Max-OT Cardio and 6 glasses of water | Yes | |
| 7:00 a.m. | Meal 2: Protein shake with glutamine, BCAAs and chromium and small salad and 3 glasses of water | ||
| 10:00 a.m. | Meal 3: Tuna (6 oz) with almonds and large salad and 3 glasses of water | Yes | |
| 1:00 p.m. | Meal 4: Chicken breast (6 oz) with almonds and large salad and 3 glasses of water | Yes | |
| 4:00 p.m. | Meal 5: Tuna (6 oz) with almonds and large salad and 3 glasses of water | Yes | |
| 7:00 p.m. | Meal 6: Chicken breast and large salad with olive oil and 3 glasses of water | Yes | |
| 8:30 p.m. | Supplements: Casein protein, glutamine, calcium and 3 glasses of water | Yes | |
| Accountability Areas: | Points | Possible | |
| Meal 1 | 1 | 1 | |
| Meal 2 | 1 | 1 | |
| Meal 3 | 1 | 1 | |
| Meal 4 | 1 | 1 | |
| Meal 5 | 1 | 1 | |
| Training | 1 | 1 | |
| Post Workout Nutrition | 1 | 1 | |
| Water | 1 | 1 | |
| Pre-sleep nutrition | 1 | 1 | |
| Accountability | 1 | 1 | |
| Daily Totals: | 10 | 10 | |
| Mission Totals: | 276 | 280 | |
| Workout Log: | |||
| Max-OT Cardio (treadmill) | 16 minutes – 1.76 miles | ||
| FYA Abs training | 10 minutes | ||
| Max-OT Cardio (bike) | 16 minutes – 8.2 miles | ||
Keep on the lookout for my podcast interview with a surprise guest. This is coming very soon!
Until tomorrow…GET BACK TO LIFTING!
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