Today began with a cardio session at 4:00 a.m.  I did a nice Max-OT session on the bike and completed 7.5 miles in 16 minutes.  It felt awesome to get my body moving that early in the morning. 

Lately I've noticed that I have alot more energy.  I think it is a direct result of my increasing the caloric intake for the day.  Tomorrow will be the second time I've rotated in a higher calorie/higher carb (refeed) day.  I strongly believe this is working from an energy standpoint. In addition, it is getting me ready for my bulk phase where I will increase the calories to maintenance and above.

One thing I've learned about refeed days is that you need to keep the fat intake down on those days.  It is something I did not know before.  I will be interested in seeing what results I get by following this concept religiously.

I realized today that we have to continue to push forward and progress will follow.  The idea is to make a plan and stick to it.  Measure the results the plan gives and adjust if needed.  Progress will happen.  Sometimes it is slower than others, but it will happen.  Take on every single workout with extreme intensity.  Take massive action.  Don't take anything off that gym floor.  You should be completely drained when you leave the gym.  Intensity is a way of life more than an action.  If you accept less than 100% intensity you are selling your workout short.

Accountability log:

Week Begins 2/3/2008
	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 *	Lift	N/A	Lift	N/A	Lift	N/A	N/A
Cardio *	N/A	AM	N/A	AM	N/A	AM	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	192 oz.	200 oz.	208 oz.	200 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	2971	2498	2510	2509
Cals within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Ratios (C/P/F)	60/30/10	39/41/20	41/40/19	39/40/21
Total Completed	15	15	14	15
Total Possible	15	15	15	15
Mission 2 Total Complete	15	30	44	59
Mission 2 Total Possible	15	30	45	60
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition log:

	Mission 2:  Day 4 of 100
	Meal/Training Plan:  Real-time accountability
	Day 4: February 6, 2008
3:30 a.m.	Meal 1:  Protein shake and oatmeal and 3 glasses of water
3:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m.	Workout: Max-OT Cardio and 6 glasses of water
5:00 a.m.	Supplements: Protein shake, BCAAs, glutamine
6:30 a.m.	Meal 2:  Chicken breast (1-1/2), oatmeal and large salad and 3 glasses of water
10:30 a.m.	Meal 3:  Protein shake, chicken breast (1-1/2), oatmeal and large salad and 3 glasses of water
12:30 p.m.	Meal 4:  Tuna (6 oz), oatmeal and large salad and 3 glasses of water
3:30 p.m.	Meal 5: Tuna (6 oz) and large salad and 3 glasses of water
6:30 p.m.	Meal 6:  Chicken breast with large salad and brocolli and 3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout log:

	Workout Log:
	Max-OT Cardio (Bike)	7.5 miles in 16 mins
	Stretching

For those of you not logging your progress or not planning ahead or not keeping an accountability log, I strongly recommend doing so right away.  It makes all the difference in your ability to stick to the plan.

Until tomorrow...GET BACK TO LIFTING!