Archive for January, 2008
Day 444: A Massive Hit Of DOMS And A Blog Milestone!
Posted by: | CommentsG’day Shredders,
When I woke up this morning I was greeted by a massive hit of DOMS (Delayed Onset Muscle Soreness) in my quads and hammies.
No doubt this DOMS effect (a good thing) was a result of my increased intensity FLCT (Fat Loss Circuit Training) Lower Body workout 2 days ago. When you couple this with 20 sets of “rest period skipping” for 40 seconds each your thighs, hammies and calves really do get an awesome workout.
P.S. I have a cool idea for tomorrow’s Shredder Sunday Episode. I will discuss a realization that I have made about why I am able to stick to my nutrition plan throughout each day (and weekend!).
P.S.S. I hit a blog visitor milestone today! According to Clustr Maps I have now had 200,575 visits from 165 countries since I started tracking this back in March 2007. Here is the screenshot below (If you look closely you can see the 200,575 figure highlighted).
N.B. I forgot to re-upload this video 2 days as a part of my RTP Time Machine Video Series so I thought I’d make amends today.
Here is my second ever YouTube Video from Day 77, January 24, 2007. This vid was the first I recorded with my new computer so I made my first “fancy” intro!
M4 Shred: Day 33 of 84
Nutrition: My meal plan was spot on today.
Training: I got in a semi-fasted HIIT Cardio workout (again hitting the all-important last 2 minutes at 16km/h on the last cycle) while in the midst of major lower body muscle soreness. Needless to say I was completely hammered after this, so much so that it took major focus to also get in my ab workout as well!
Real-Time Accountability
Status:
and theory of RTP Real-Time Accountability.
============================================
*Important:
Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.
Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you’d like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.
M4 Shred Components: Click each link to learn more.
1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.
2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.
3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.
============================================
We will focus on the single daily actions that produce results.We will “burn our bridges” and not look back.
We will never surrender.
Eat Clean,
Shred Hard,
Think BIG!
Cheers,
Adam Waters, NESTA-CPT
P.S. Below are Day 444 RTP Blog Daily Pictures for January 26, 2008: Mission 4 – Day 69 of 125 (M4 Shred: Day 33 of 84).
Day 443: A Challenging Day
Posted by: | CommentsG’day Shredders,
Rather than dwell on this I made sure I still got in a mild “skipping shred” once I got home, however it is so cold at the moment (about 2 Degrees) I didn’t last long outside. In light of this I have scheduled a “double shred” tomorrow to get in my required caloric expenditure for the week.
P.S. I apologize for my lack of comments on my fellow Shredder‘s blogs in the last 2 days. Things have been very hectic with work recently, however I have pledged to myself to be firing on all cylinders from here on out until the end of Mission 4.
Day 32 of 84
Nutrition: My meal plan was spot on today.
Training: I got in a HIIT Cardio workout hitting the all-important last 2 minutes at 16km/h on the last cycle…Yay!
Real-Time Accountability
Status:
and theory of RTP Real-Time Accountability.
============================================
*Important:
Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.
Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you’d like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.
M4 Shred Components: Click each link to learn more.
1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.
2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.
3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.
============================================
We will focus on the single daily actions that produce results.We will “burn our bridges” and not look back.
We will never surrender.
Eat Clean,
Shred Hard,
Think BIG!
Cheers,
Adam Waters, NESTA-CPT
P.S. Below are Day 443 RTP Blog Daily Pictures for January 25, 2008: Mission 4 – Day 68 of 125 (M4 Shred: Day 32 of 84).
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Day 442: Back In Action!
Posted by: | CommentsG’day Shredders,
Thankfully it was only a one-day bout so I woke up today feeling back on my game again. As a result I got in my Fat Loss Circuit Training (Lower Body) that was originally scheduled for yesterday.
Day 31 of 84
Nutrition: My meal plan was spot on today.
Training: I got in a quality Fat Loss Circuit Training – Lower Body – workout this afternoon and hit my pre-determined weight increments.
Real-Time Accountability
Status:
and theory of RTP Real-Time Accountability.
============================================
*Important:
Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.
Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you’d like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.
M4 Shred Components: Click each link to learn more.
1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.
2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.
3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.
============================================
We will focus on the single daily actions that produce results.We will “burn our bridges” and not look back.
We will never surrender.
Eat Clean,
Shred Hard,
Think BIG!
Cheers,
Adam Waters, NESTA-CPT
P.S. Below are Day 442 RTP Blog Daily Pictures for January 24, 2008: Mission 4 – Day 67 of 125 (M4 Shred: Day 31 of 84).
P.S.S. Lilla, you summed up my current situation well in your comment yesterday: “Concrete jungle. Dodgy salmon. Non-organic produce. You need to move to Kauai! 
” One day (hopefully very soon!) I will leave this jungle!
Day 441: Dodgy Salmon Again
Posted by: | CommentsA super quick post today as I am dealing with yet another bout of food poisoning. No doubt it is from dodgy salmon (again) that I had yesterday. As a result I did not get in my FLCT workout today due to the ill effects.
I am starting to feel better now and with a good night’s sleep I should be right to do a FLCT “make-up” session tomorrow morning.
P.S. The weird thing is that is just over a year to the day (Day 73) that I got my first hit of food poisoning.
Day 22 of 84
Nutrition: My meal plan was spot on today.
Training: Did not get in my FLCT workout, will do tomorrow.
Real-Time Accountability
Status:
and theory of RTP Real-Time Accountability.
============================================
*Important:
Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.
Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you’d like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.
M4 Shred Components: Click each link to learn more.
1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.
2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.
3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.
============================================
We will focus on the single daily actions that produce results.We will “burn our bridges” and not look back.
We will never surrender.
Eat Clean,
Shred Hard,
Think BIG!
Cheers,
Adam Waters, NESTA-CPT
P.S. No picture today.
Day 440: New Shredders On Board The ShredderSphere!
Posted by: | CommentsG’day Shredders,
The first Shredder added to SS is not new to shredding as he is an esteemed member of the Shredder Council and has done BFL successfully before as well!
That’s right, Dougal is now on board with the ShredderSphere which is great timing as Dougal has now started his Mission 2 which you can check out on Dougal’s blog.
Great to have you on board Dougal,
Shred hard my friend!
The second Shredder on board SS is Christina who is going great guns on her Modal Life Blog racking up 33 days straight of daily picture accountability.
Christina writes with great passion and in a very informative manner. Christina is also practicing accountability via videos (push up challenge) and by logging her nutrition and workout plans.
Way to go Christina! I look forward to seeing your continued success on your journey as you progress.
ShredderSphere Criteria
I touched on a certain criteria for being added to the ShredderSphere a few days ago. I believe 30 days of consecutive blogging (preferably with daily pictures) is a fair benchmark in order to set a high standard, and out of respect to our fellow Shredders who have been shredding/blogging hard for the last 3 months straight.
The bottom line is that the ShredderSphere is for people who are dedicated and passionate about transforming their physique in the shortest time possible, while also supporting and encouraging fellow Shredders via their blogs.
This 30-Day time period also gives you time to build momentum semi-privately (new bloggers are added to RTP VIP Blog Roll on request) without the added and immediate pressure of having your blog broadcast here from Day 1.
N.B. This RTP Blog was “private” for the first 42 days for this exact reason.
Day 22 of 84
Nutrition: My meal plan was spot on today.
Training: I got in a quality Fat Loss Circuit Training – Upper Body Jump Sets – workout this morning and then backed up with HIIT Cardio and abs in the afternoon.
Real-Time Accountability
Status:
and theory of RTP Real-Time Accountability.
============================================
*Important:
Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.
Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you’d like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.
M4 Shred Components: Click each link to learn more.
1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.
2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.
3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.
============================================
We will focus on the single daily actions that produce results.We will “burn our bridges” and not look back.
We will never surrender.
Eat Clean,
Shred Hard,
Think BIG!
Cheers,
Adam Waters, NESTA-CPT
P.S. Below are Day 440 RTP Blog Daily Pictures for January 22, 2008: Mission 4 – Day 65 of 125 (M4 Shred: Day 29 of 84).
P.S.S. James has requested not be a part of SS anymore. I respect his decision and James you are welcome back anytime my friend. All the best on your journey.
