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Mission 2, Day 15: Stats

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The stats are in for the week:

Mission 2 – Stats
February 3, 008 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                        
                         
2-Mar-08                        
                         
9-Mar-08                        
                         
16-Mar-08                        
                         
23-Mar-08                        
                         
30-Mar-08                        
                         
6-Apr-08                        
                         
13-Apr-08                        
                         
20-Apr-08                        
                         
27-Apr-08                        
                         
4-May-08                        
                         
11-May-08                        
                         

I am now going to drop my calories by 5% because I'm not exactly happy with the fat loss the past 3 weeks.  My high carb days will be at 2897 calories and my low carb days will be at 2375 calories.  This represents a 5% reduction over previous levels.  When you aren't happy with your results you have to take decisive action and that's what I'm doing.

Until later…GET BACK TO LIFTING!

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Mission 2, Day 14: Nutrition is 80% of the results

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As I went into Mission 2, just a mere 14 days ago, I decided that water was going to be the only drink (besides my protein shakes) that I would have during this mission.  In the past I would drink milk or a small amount of juice as a way of getting a little bit of carbs in my diet.  This time I decided to eliminate all of that to avoid the sugar.  So far it is working quite well.  I am extremely well hydrated and I seem to be shaping up much faster than before.  This all got me thinking last night about nutrition and its role in a transformation.

I truly believe that 80% of our results come from our nutrtion, 10% come from training and 10% come from the amount of rest we get.  Food is the fuel our bodies use to change and morph into something better.  Training is how we shape the body of our dreams.  Rest is when our bodies do the changing.  Together those things work to get the transformation process to happen.

I've really been focusing on keeping my eating clean and only having a cheat meal once every 12 days during this mission.  It has been a tough road, but my boring menu has enabled me to hit the numbers I am looking to hit each day.  The simplicity of it all has outweighed the boredom of the menu itself.  I'm pretty simple when it comes to food anyway, so this works very well for me.

I am excited to see my results this coming week (tomorrow is stats day).  As Tom Venuto stated in his response to my post on the Burn the Fat Inner Circle, if I am still gaining weight and body fat this week, I will need to cut my calories back.  My current plan is to continue cycling the carbs and doing refeed days, but at a 5% reduction to the previous weeks if I have continued to gain in both weight and body fat percentage.  These small, but decisive adjustments, are necessary to keep the transformation moving ahead.

Accountability Log:

Week Begins 2/10/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot LC HC LC LC LC HC 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 * Lift N/A Lift N/A Lift Lift N/A
Cardio * N/A AM N/A AM N/A N/A AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 194 oz 220 oz 194 oz 220 oz 220 oz 200 oz  220 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 2450 2946 2421 2409 2417 3012 2421
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Ratios (C/P/F) 38/42/20 48/39/13 42/42/16 41/42/17 30/39/21 50/39/11 41/41/18
Total Completed 15 15 14 15 15 15 15
Total Possible 15 15 15 15 15 15 15
Mission 2 Total Complete 118 133 147 162 177 192 207
Mission 2 Total Possible 120 135 150 165 180 195 210
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 14 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 14: February 16, 2008    
5:30 a.m. Meal 1:  Protein shake  with strawberries 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: HIIT cardio session and 6 glasses of water
6:30 a.m. Supplements: Protein shake, BCAAs, glutamine
8:30 a.m. Meal 2:  Chicken breast, oatmeal , large salad and 3 glasses of water
11:30 a.m. Meal 3:  Chicken breast, large salad, oatmeal and 3 glasses of water
2:30 p.m. Meal 4:  Lean beef (6 oz) and large salad, 10 baby carrots and 3 glasses of water
5:30 p.m. Meal 5: Chicken breast,  large salad, cucumber and 3 glasses of water
7:30 p.m. Meal 6:  Ground turkey, brocolli, 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:    
HIIT Cardio 20 minutes
FYA Level 1 workout 10 minutes

I will be modifying my lifting schedule starting this next week.  I will lift on Monday, Tuesday, Thursday and Friday.  I've made this adjustment so that weekends are not lifting days at all.  I like the new schedule better.  Shortly I will discuss a new technique that I've learned from the New Rules of Lifting book and will be utilizing during the start of my bulking phase.

Until tomorrow…GET BACK TO LIFTING!

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Smith Machine in your workout plan? Change your workout plan now!

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Just a few reasons to stop using the Smith Machine:

  1. The Smith Machine offers less transfer to the real-world than free weight exercises.
  2. Depending on the movement, the shearing forces on the knees and lumbar spine are increased by the fixed line of motion.
  3. The lifter conforms to the machine, and not vice versa. Human motion is dependent on subtle adjustments to joint angle positioning; the body will always want to compensate in the most advantageous position possible. Fix the feet and fix the bar, and the only ways to get this compensation are inappropriate knee tracking and, more dangerously, loss of the neutral spine position.

If you are using the Smith Machine in your workout, I strongly suggest you change your workout plan.

Now…GET BACK TO LIFTING!

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