Mission 1, Day 93: Finish strong, plan big!
I spent some time today going through my thoughts and figuring out some things about those thoughts. I got myself a little more organized. I am currently working on my eBook and planning my website that will both support the eBook and provide an information source for aspiring bodybuilders and people who want to get into lifting. The information I have in my head is being checked against current research so that it will be totally accurate when provided on the new site.
In doing this type of reflection I determined the path that I want to take for my future growth in the fitness field. Some things that Marc said after the podcast interview really got me thinking. I prefer not to divulge exactly what we discussed, but I will say that Marc and I are in agreement. My plan is to offer simple, safe and accurate information and to let that information speak for itself. If anyone wants to get involved, there is a sign up on the sidebar of this blog that will also automatically send you a special report called The Stubborn Fat Solution by David Grisaffi, author of Flatten Your Abs. I am using David's Flatten Your Abs system and find it to be just the thing for my core.
The work on my eBook continues each week. It is taking a bit longer than I originally anticipated because I want to be accurate with the information I am presenting. As a special bonus, anyone who starts or continues an accountability blog will receive the eBook for a 50% discount during the first week of its release. To be eligible, you need to meet the following requirements:
- Maintain an accountability blog
- Post pictures on that blog at least weekly (daily is preferred)
- Post an entry to your accountability blog daily.
- Sign up for the free report The Stubborn Fat Solution by David Grisaffi by using the form on the sidebar under the "Trying to get six pack abs?" spot.
My reflection time brought me to realize that the changes I've made for my own health are now changes that will dictate my future life. In this Web 2.0 world, I've learned that it is important to be an example. People today find many different ways to connect. It is also very easy to weed out a fake. Thus, it is extremely important to walk the walk and talk the talk. If you don't practice what you preach it will get around fast.
Today was a steady state cardio session of 45 minutes for me. I enjoyed the time because it is where I did alot of my reflecting on life. I did my FYA workout immediately after the cardio session. I then got in 2 chin ups (unassisted) for the chin up challenge.
I spent the rest of the day reading The Attention Age Doctrine: Volume 2 and writing out plans for the future. Nothing too exciting for the very moment, but the plans I have are big ones. Definitely stay tuned over the next year as these plans get put into action and produce massive action and results.
On the nutrition side, I am just about to complete the third round of Metabolic Surge and I plan to set it aside in favor of Burn the Fat, Feed the Muscle complete with carb-cycling. I will follow a plan where my food system is set up as follows:
3 days of low carb eating
1 refeed day with higher carbs and higher calories
Thus, I will be on a 4 day cycle that I will just repeat. Every 12 days (3 cycles) I will have a cheat meal where I will eat anything I want guilt free. I will take what I learned from Metabolic Surge and apply it to what I've learned with Burn the Fat, Feed the Muscle and together they should make a powerful nutritional force. I will be posting next week's plan tomorrow after posting my stats.
Accountability Log:
| Mission 1: Day 32 of 40 | Accountability | ||
| Meal/Training Plan: Real-time accountability | Each task completed? | ||
| Day 93: January 26, 2008 | Yes or No | ||
| 6:00 a.m. | Meal 1: Protein shake and oatmeal and 3 glasses of water | Yes | |
| 6:00 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine | Yes | |
| 6:30 a.m. | Workout: Steady state cardio, abs and 6 glasses of water | Yes | |
| 7:30 a.m. | Meal 2: Protein shake, oatmeal and large salad, BCAAs and chromium and 3 glasses of water | Yes | |
| 10:30 a.m. | Meal 3: Chicken breast, oatmeal and cucumber and 3 glasses of water | Yes | |
| 1:30 p.m. | Meal 4: Chicken breast and large salad and 3 glasses of water | Yes | |
| 4:30 p.m. | Meal 5: Chicken breast (6 oz.), cashews and large salad and 3 glasses of water | Yes | |
| 7:30 p.m. | Meal 6: Chicken, snap peas, mushrooms and 3 glasses of water | Yes | |
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water | Yes | |
| Accountability Areas: | Points | Possible | |
| Meal 1 | 1 | 1 | |
| Meal 2 | 1 | 1 | |
| Meal 3 | 1 | 1 | |
| Meal 4 | 1 | 1 | |
| Meal 5 | 1 | 1 | |
| Training | 1 | 1 | |
| Post Workout Nutrition | 1 | 1 | |
| Water | 1 | 1 | |
| Pre-sleep nutrition | 1 | 1 | |
| Accountability | 1 | 1 | |
| Daily Totals: | 10 | 10 | |
| Mission Totals: | 306 | 310 | |
| Workout Log: | |||
| Steady state cardio (elliptical) | 45 minutes | ||
| FYA Abs training | 10 minutes | ||
| Chin up challenge workout | 2 unassisted | ||
I am planning to finish this mission strong. I will be shredding extra hard this week. Tomorrow I begin a new hypertrophy workout and I am excited. I've been away from lifting for 8 straight days!
Until tomorrow...GET BACK TO LIFTING!
Sounds like a good nutrition plan! Would be interested in knowing your daily total calorie and macros.
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Michael, your new BFFM plan sounds great! I will be interested in the results you get from the carb cycling. Only 1 week to go and I know you will not go lightly this week and you're going to hit day 100 with maximum effort!
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Sounds like a good nutrition plan! Would be interested in knowing your daily total calorie and macros.
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Lilla, that's something I plan to experiment with, but currently here are the numbers:
Maintenance level of calories is 3050 calories.
Low carb days:
Calories - 2550
Carbs 255 grams (40%)
Protein 255 grams (40%)
Fat 57 grams (20%)
High carb days:
Calories - 3050
Carbs 381 grams (50%)
Protein 229 grams (30%)
Fat 68 grams (20%)
I will adjust this according to the results I'm getting. It is a little less than a 20% reduction in calories overall. In weeks where there is just 1 high carb day I will average 2620 calories. In weeks where there are two high carb days I will average 2690 calories.
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Thanks Michael!!! You are always so responsive and open to sharing. Curious how this calorie level compared to MS. Were you still at 2550 - 3050 but using the MS nutrition guideline macros?
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No, on MS I was MUCH lower and that's what bothered me the entire time. I asked Nick about it and he said not to worry about it. I think BFFM fits me better.
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Hi Michael,
Thanx for your comments, tips, and offer to help on my blog. Appreciate it! I am beginning to believe that this carb /cycling/tapering is the way to go. Makes sense to not do the same ole every day and try to confuse the body and set ways. Am giving it a try. Will watch with interest how you put together the MS and BFFM. Good luck to you. You are really doing new things and doing them right.
Lynda
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Michael,
I just went through a fat & bodyweight assessment last week. At 250.4Lbs, the nutritionist determined that I have a BMR need of 2258 calories per day, so I'm wondering why your daily level of 2655 (averaged over the two weeks) is higher than mine. I'm 6'1" with a heavy musculature, so don't be fooled by the weight. I only have a 35" waist.
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My maintenance level (TDEE) is actually 3000+ calories. The BMR is not the same as the TDEE (Total Daily Energy Expenditure). The TDEE is how many calories you need to maintain your body weight when your activity is taken into consideration. Contrast that to the BMR which is the minimum caloric requirement to sustain life in a resting individual. I have calculated my TDEE as follows:
I was 225 pounds when I last did the calculation.
I'm 42 years old.
I'm 74 inches tall.
My activity multiplier is 1.55 (moderate)
The Harris-Benedict formula (that I used) is:
(66+(6.213*Body Weight)+(12.69*Height)-(6.8*Age))*Activity Multiplier
When you plug in my numbers you get 3282 as my TDEE. A 20% deficit would be 2625 and that's the approximate number I'm aiming for.
In your case, if you have the same activity multiplier, your caloric needs for the TDEE would be 3500. That makes sense because you weigh more than I do. This is all assuming you are the same age as me.
Hope that answers your question.
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