Today was an extra cold day in generally sunny Southern California.  Hence, I am wearing my Lion King sweatshirt.  This is a first for me.  I feel comfortable posing today in a sweatshirt because honestly, I have nothing to prove.  I am making progress and since I'm cold, I am posing for my picture in a way that I get to stay warm.  Besides, now you can focus on my incredible legs

I did fasted HIIT cardio this morning.  I went with an all out 1 minute interval follwed by a 2 minute rest.  I repeated this for 30 minutes (10 intervals) and I had a 5 minute warm up and cool down for a total of 40 minutes of HIIT today.

Work was extremely busy today.  I had alot of application testing to get done.  It was grueling and some of the problems were elusive.

As I drove home today I began to ask myself "Mike, how badly do you want this?"  At times it gets discouraging.  I wonder if I'm getting fast enough results.  I get impatient.  I worry that I'm missing something in the numbers.  However, I know that I want this badly. I want to get a ripped up body and look good naked (lol).  For me it is all about the nutrition and I know that.  I am working on conditioning my metabolism and it seems to be working.  I haven't gained weight and I'm not gaining fat. 

It takes patience to follow the path I've chosen.  It wasn't an easy decision.  I want to do what is right for the long term, not just the short term.  This is why I am on the path of reconditioning my metabolism.  It certainly isn't the fast path to take.  Again, this is about the long term and not the short term.  I am looking for lasting success, not overnight success.

Accountability Log:

Week Begins 2/17/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	LC	LC	HC	LC	LC	LC	HC
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 *	N/A	Lift	Lift	N/A	Lift	Lift	N/A
Cardio *	N/A	PM	N/A	AM	N/A	N/A	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	194 oz	220 oz	200 oz	240 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	2398	2550	2584	2584
Cals within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Ratios (C/P/F)	42/38/20	43/40/17	47/35/18	48/33/19
Total Completed	15	15	15	15
Total Possible	15	15	15	15
Mission 2 Total Complete	222	237	252	267
Mission 2 Total Possible	225	240	255	270
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 18 of 100
	Meal/Training Plan:  Real-time accountability
	Day 18: February 20, 2008
3:30 a.m.	Meal 1:  Protein shake  with banana and Udos 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:  HIIT Cardio for 40 minutes
5:00 a.m.	Supplements: Protein shake, BCAAs, glutamine
6:30 a.m.	Meal 2:  Chicken breast, oatmeal , large salad and 3 glasses of water
9:30 a.m.	Meal 3:  Chicken breast, large salad, oatmeal and 3 glasses of water
12:30 p.m.	Meal 4:  Chicken breast, peppers and large salad and 3 glasses of water
3:30 p.m.	Meal 5: Chicken breast, cucumber and large salad and 3 glasses of water
6:30 p.m.	Meal 6:  Chicken breast, brocolli, large salad and 3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

	Workout Log:
	30 minutes HIIT cardio

Until tomorrow...GET BACK TO LIFTING!