Mission 1, Day 66: Stats are in
The stats are in for the week. Here they are:
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...
| 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...
Posted by Michael Mahony at 12/30/2007 8:43 AM 
Categories: Nutrition, Accountability, Fat Loss, Exercise, Old Missions
Categories: Nutrition, Accountability, Fat Loss, Exercise, Old Missions
Great weekly plan. I think split squats and step-ups are the bees knees!
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Lillla, I honestly hate both split squats and step ups, but I also know they are necessary. The fact that I hate them tells me I need to do them.
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Hi Michael,
Thanks for the advice on protein quantity. I just read through your stats and im impressed. If I can achieve 0.5% of fat loss each week I will be really happy. Last year I was also up in the thirties but I didnt understand much about a good diet and so although I lost 45lbs, I think a fair amount of that was also LBM. 2008 means a new start from a very good starting point that should stand me in good shape for a quicker and better fat loss.
Thanks for the help and I wish you good shredding for Jan and Feb.
Stu.
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Stu, have you looked at the Metabolic Surge nutrition plan? I started using that a few weeks back and have had the best fat burning stage yet. I have been dropping fat since starting that program. I highly recommend it.
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Great job with the bodyfat Mike. Still going strong I see! I can't wait until I'm at a point where I can officially bulk (for the first time ever). You should be close to 10% by Feb. I look forward to those photos.
Mike
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Thanks Mike....yeah, I need to be at about 10% before I can comfortably bulk because I gain fat quickly. I'm probably going to need to do a bulking cycle then a short shred followed by another bulking cycle. Spent the afternoon going through YouTube videos of some big bodybuilders for inspiration and had a blast!
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the body fat changes you have had are really impressive. I might have to lok at metabolic surge, do you have a link?
I have been using getting things done for about 4 months now and it has really made a difference. Before GTD I would have spent heaps of time writing down plans to get fit but never got round to it. Now I save myself from the dreaded To Do list by getting up & walking over to my treadmill/ weights/yoga mat and Just Doing It! GTD is great.
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Jenny, GTD keeps me sane! The link to Surge:
http://www.fitstep.com/metabolic-surge/metabolic-surge-rapid-fat-loss.htm
I am actually restarting a round this week because a friend of mine is deciding to give it a go and I want to be at the same spot if there are questions. It really seems to work because it is extremely simple.
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