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You are here: Home / Fitness / Mission 1, Day 66: Stats are in

Mission 1, Day 66: Stats are in

December 30, 2007 By Michael Mahony, ISSA CPT Leave a Comment

The stats are in for the week.  Here they are:

 Item  Measurement
 Current Weight (lbs)  221
 Previous Weight (lbs)     222
 Goal Weight (lbs)  228
 Variance to previous (lbs)     -1
 Variance to goal (lbs)  -7
 Current Body Fat %      14.5%
 Previous Body Fat %  15.0%
 Goal Body Fat %  15.5%
 Variance to previous  -0.5%
 Variance to goal  -1.0%
 Current LBM (lbs)  188.96
 Previous LBM (lbs)  188.70
 Goal LBM (lbs)  192.66
 Variance to previous (lbs)  +0.26
 Variance to goal (lbs)  -3.70

I only lost 1 pound, but the proof is in the body fat percentage and it continues to drop 1/2% each week and that's the ultimate goal of a cutting phase–to lose body fat.  I am planning to start a bulking phase on February 4, 2008 (it will be Mission 2) so this is a good thing, losing the body fat.  When I started this journey a year ago I was at 28% body fat.  I've cut that in half and that makes me very pleased.

Accountability Plan for This Week:

Sunday, 12/30/2007:
    Nutrition:  
        Metabolic Surge, low carb
        18 glasses of water
    
Workout:  
        HIIT Cardio Session for 30 minutes

Monday, 12/31/2007:
    Nutrition:
        Metabolic Surge, all protein day
        18 glasses of water
    
Workout:  
        Squats and Deadlift Shrugs 3 x 15 (supersetted)
        Bulgarian Split Squats and Step Ups 3 x 15 (supersetted)
        Reverse crunches 3 sets
        HIIT Cardio Session for 30 minutes
        Chin up session

Tuesday, 1/1/2008:
    Nutrition:
        Metabolic Surge, all fruit day
        18 glasses of water
    Workout:
        Run for 30 minutes in neighborhood

Wednesday, 1/2/2008:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:
        DB Incline Bench Press and Cable Seated Row 5 x 5 (supersetted)
        DB Shoulder Press and Wide grip lat pulldown 5 x 5 (supersetted)
        BB close grip bench press and High pull 5 x 5 (supersetted)
        Swiss ball crunches 3 sets
        HIIT Cardio Session for 30 minutes
        Chin up session

Thursday, 1/3/2008:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:
        HIIT Cardio for 45 minutes
        Chin up session

Friday, 1/4/2008:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:
        Squats and Deadlift Shrugs 4 x 10 (supersetted)
        Bulgarian Split Squats and Step Ups 4 x 10 (supersetted)
        Reverse crunches 3 sets
        HIIT Cardio Session for 30 minutes
        Chin up session

Saturday, 1/5/2008:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:
        Rest day today

Monday through Friday my nutrition plan starts at 4:30 a.m. while it starts at 6 a.m. on Saturday and Sunday.  I plan to be under 100 pounds of assistance on the chin ups by the end of this week.  I am going to be compiling my goals tonight and posting them on the sidebar shortly.  There are alot of things I need to get done on this blog as well.  I need to get the posts organized by the right categories.  I might even need to change some of my categories to better fit the content.  It is going to be a big job that I have added to my project list.

Speaking of project lists, I'm not sure how many of you struggle with time management, but I have been using a system called Getting Things Done for the past 4 years now and it is awesome.  You can fnd out more about it at the David Allen Company website.  You can also buy the book from Amazon.com.  It is a really intuitive system that is based off of contexts rather than priorities.  David (rightfully so) comments that if your number 1 priority is fixing the leak on your roof at your home and you are away on business in another state, it doesn't do you much good that your leaky roof is your number 1 priority.  However, with the Getting Things Done system you would look at the context you are currently in (ie. @Computer, @Calls, etc.) and based upon that context, you'd have a list of tasks that you could complete.  It is a really simple, yet powerful methodology for living stress free.  I suggest looking into it if time management is even a small issue for you.

My pics and the rest of my day will be coming later. 

Until then…

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Filed Under: Fitness, Old Blog Entries

About Michael Mahony, ISSA CPT

Mike is a passionate bodybuilder, NPC Competitor and ISSA Certified Personal Trainer who is always looking for ways to do things better. He also has a passion for correcting the misinformation that is prevalent in the bodybuilding and fitness industry today. Mike is currently working on his first eBook, Get Back to Lifting, which is scheduled to be released soon. He is also working on a second book, The Average Guy's Supplement Guide, that is scheduled to be released the end of 2016.

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