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You are here: Home / Fitness / Mission 2 plan revealed

Mission 2 plan revealed

February 2, 2008 By Michael Mahony, ISSA CPT Leave a Comment

I have finally concluded my planning for Mission 2.  I have alot of changes I am going to be focusing on and alot of goals I want to hit in the next Mission.  I've decided on alot of things.

Mission 2 – Length:

Like Mission 1, Mission 2 will be 100 days in length.  It will begin on February 3, 2008 and end on May 13, 2008.

Mission 2 – Goals:

Specifically, I am going to do 4 weeks of cutting and 11 weeks of bulking during this mission.  I want to pack on some serious muscle!  Here is a chart that outlines some specific goals for Mission 2:

          HC LC
Week Date Weight BF% LBM Calories Calories
1 2/3/2008 224 13% 194.88 3000 2600
2 2/10/2008 223 12% 196.24 3000 2600
3 2/17/2008 222 11% 197.58 3000 2600
4 2/24/2008 221 10% 198.9 3000 2600
5 3/2/2008 220 9% 199.15 3500 3000
6 3/9/2008 221 10% 199.4 3500 3000
7 3/16/2008 222 10% 199.65 3500 3000
8 3/23/2008 223 10% 199.9 3500 3000
9 3/30/2008 224 11% 200.15 3500 3000
10 4/6/2008 225 11% 200.4 3500 3000
11 4/13/2008 226 11% 200.65 3500 3000
12 4/20/2008 227 11% 200.9 3500 3000
13 4/27/2008 228 12% 201.15 3500 3000
14 5/4/2008 229 12% 201.4 3500 3000
15 5/11/2008 230 12% 201.65 3500 3000

My specific goals are:

  1. Cut for 4 weeks (2/3/2008 thru 3/1/2008)
  2. Bulk for 11 weeks (3/2/2008 thru 5/13/2008)
  3. Body circumfrence:
  1. Biceps  +1″
  2. Chest  +1″
  3. Thighs  +2″
  4. Calves +1″
  5. Abs -3″
  • Weight lifting 3 days a week
  • Cardio 4 days a week (3 HIIT/Max-OT style and 1 steady state)
  • Be within 5% of my calories (+/-) daily
  • Weight of 230 lbs
  • Body fat of 12%
  • LBM of 201.65 lbs
  • Nutrition cycle:  3 days low carb (40/40/20) and 1 day high carb (50/30/20)
  • eBook released
  • New website launched
  • Personal trainer certification process started
  • Daily blogging and pictures
  • Weekly audio podcast
  • Bi-weekly video podcast
  • Bench press 300 pounds 1 time
  • Squat 350 pounds 1 time
  • Deadlift 400 pounds 1 time
  • Mission 2 – Nutrition:

    I will be utilizing the Tom Venuto Burn the Fat, Feed the Muscle nutrition plan.  I will cycle my carbs and have a refeed day every fourth day.  I will have a cheat meal every 12 days (3 cycles).  In my new accountability planning chart I will get points for being within 5% (+/-) of my targeted calories for a given day

    Mission 2 – Workouts:

    I will use my New Rules of Lifting program during my cut phase of this mission and I will use Max-OT training principles for my bulking phase of this mission.

    Mission 2 – Focus:

    My focus will not be on the scale.  The scale will give me a marker for my progress, but as you can see from my goals, I will intentionally weigh 6 pounds more at the end of Mission 2 than I will at the start of Mission 2.  I will stay focused on my goals and achieve all of them.  I will maintain my excitement and motivation as I move ahead into this next mission. 

    Mission 2 – Accountability:

    I will continue to blog daily.  I have posted my blog link on Facebook and am now including it in all personal email and all forum posts I do.  This will up the accountability.  All videos will have the blog link and eventually the website link as well.  Your help is needed in the area of accountability.  I know I can count on Mike Groom to push me hard on my plan, but I need as many people doing that as possible.  Say it like you see it.  Don't sugar coat anything.  If I'm messing up, say so.  I want you to be brutally honest.

    The conclusion is that I've got my plan and now I have to work it and work it hard.

    Until later…GET BACK TO LIFTING!

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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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