M3:D47 No secret ingredient

What's on my mind today?
I got to see the movie Kung Fu Panda today and one of the key elements in that movie was that there is no secret ingredient. It got me to thinking about our quest for fitness.

You see it all over the internet. Everyone has the secret way for you to get in shape. They all have the magic bullet. Supplement companies all claim that they have just what it takes to get you into top shape. The sad part is how many people believe this stuff. They are all looking for that secret ingredient. They want the easy way out.

I am here to tell you that the only secret ingredient we have isn't so secret. The secret ingredient is hard work and dedication. That will bring your goals to you. You can't shortcut the process. No supplement will bring your goals closer to you. It is a simple equation:

Hardwork + Dedication + Diet + Exercise = Success

Keep that in mind as you read through the glossy muscle magazines loaded with supplement advertisements. Remember this as you peruse the latest fitness website that is trying to sell you some new workout plan that will get you in shape or your money back. We are not going to be reinventing the wheel here. We are just going to apply the formula and watch as the success starts to happen.

Week Begins 6/22/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	HC	LC	LC	LC	HC	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	N/A	Lift	N/A	Lift	N/A
Cardio *	N/A	N/A	AM	N/A	AM	N/A	AM
Abs *	N/A	FYA	FYA	N/A	FYA	N/A	FYA
Water *	264 oz	240 oz	264 oz	240 oz	264 oz	264 oz	264 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	3500	2800	2800	2800	2800	2800	3800
Cals	3490	2700	2990	2755	2910	2950	3900
Ratios (C/P/F)	35/35/30	10/40/50	10/50/40	10/50/40	10/50/40	10/50/40	35/35/30
Target Ratios (C/P/F)	35/35/30	10/50/40	10/50/40	10/50/40	10/50/40	10/50/40	35/35/30
Total Completed	15	15	15	15	15	15	15
Total Possible	15	15	15	15	15	15	15
Mission 3 Total Complete	539	554	569	584	599	614	629
Mission 3 Total Possible	540	555	570	585	600	615	630
* = Counts towards total
Success!
Failed
Not Counted!

Somehow the chart got out of synch this week. I am not going back to fix it.

Find out what I'm doing to my body!
Today was 30 minutes of HIIT cardio again. I was just in that type of mood and so I went for it. Nothing spectacular or out of the ordinary to report on that front.