After yesterday's minor "scare" I had no trouble at all today getting motivated for my first HIIT cardio/abs training session for M3.
I completed a very intense 16 minute session on the treadmill burning 200 calories followed up with an ab training workout. My personal preference is do abs after cardio...while I'm in a pool of sweat. Not sure why, but it works for me.
Shredding A Sixer
As my stated goal for Phase 1 is to obtain a "shredded" six-pack (beyond what I acheived for M2) it is vitally important to commence hardcore abs training from the get-go.
My advice is not to wait until you shed bodyfat before you start building your abs. Even though you can't see them they are there, and they will be revealed once you have reduced your bodyfat (at least under 10%).
Another important factor is to treat your abs like you would any other bodypart. Don't neglect them like so many people do, like randomly whacking them on the end of your workout when you feel like it. You must be systematic in your approach to training your abs if you desire a "shredded sixer".
The six-pack training program I am following for M3 is David Grisffi's Flatten Your Abs System. I successfully implemented Dave's 7-Level System for M1 & M2 and as the saying goes..."if it aint broke, don't fix it".
Above is a before & after pic slide of the sixer I carved out for M2 by following the Flatten Your Abs System. If you'd like more details on how I used David's advice (and an exclusive RTP Bonus offer) check out my Day 78 blog post.
Alternatively you can click here for the official Flatten Your Abs website.
Finally, as you can see by my Day 234 pics below I am starting to carve Six-Pack 2.0...
Today was one of those days. These are the days that will quite literally "make of break" your dream of a full-blooded physique transformation.
The "Buzz"
Anyone who has ever been through this process already knows what I'm talking about. During the first few days of a new mission you can get by on "buzz" but there will come a time when your resolve will be tested. This will usually come in the first week or two once the "buzz" dies down.
Today was that day for me. I went to work today on just 4 hours sleep and by the time I got home I was completely spent. My muscles were aching all over from the previous 3 days of training and my energy levels were very low. I crashed out within minutes of getting home and didn't wake until 8:30 PM.
The Moment Of Truth
Since my gym closes at 10:00 PM I had to make a snap decision (while still in a daze) to get myself together and get off to the gym within the next 10 minutes if I was going to complete my scheduled workout.
Quite honestly, this decision could have gone either way. I picked myself up and splashed water on my face and then took a look in the mirror. I paused and said to myself, "How bad do you want it?" I answered my own question, then took a few deep breaths and without even hesitating I got my gear together and was out the door within minutes.
Every Day Matters
Like I have preached so many times before on this blog, every day really does matter. You will face these moments of truth in the early stages of your mission on an almost daily basis.
These are the days when you may feel like "postponing" your workout because you had "one of those days", you are feeling sore, lacking sleep and energy, etc. However, these are the days that will almost certainly define your level of success in your own physique transformation mission.
Am I Being Melodramatic?
Do you think I'm being melodramatic? After all it is "only" one day. Trust me, I'm not. The slide down that slippery slope of guilt, apathy and procrastination can be swift with very dire consequences.
Want proof? Ok, just take a look at this before and after picture below which captures 3 years of pain, apathy, procrastination and guilt in one picture slide.
Here's the bottom line. On those days (especially in the early stages) when you feel defeated, lethargic, sore and apathetic (due to a lack of measureable results thus far) just pause and ask yourself, "How bad do you want it?"
Remember the reasons why you are doing this.
Take the time to recall the moment when you first made the decision to change.
What triggered you into action then?
Pause, reflect, re-focus...then get your butt off to the gym!
Peace, AJ
Eat Clean, Shred Hard, Think BIG!
P.S. I did make it to the gym tonight...and lo & behold I had a great workout! Below are my Day 233 pics for June 29, 2007.
Back on Day 230 I posted my M3 Goals & Accountability Statement. I'm here to say that I was delusional in my estimates!
Let me back up a little, two weeks ago I took a bodyfat test at my local gym here in Osaka on one of those handheld bodyfat testers. The result came back at 10% bodyfat, carrying 8 kg's of fat on my 80 kg frame.
I was happy to be 10% as I suspected I would be much higher, like in the 13-15% range. I then used this 10% figure to base my original M3 Goals statement/graphic.
I stated that I was currently 10% bodyfat with the goal of getting to 4% bodyfat (with a shredded six-pack) by Day 290 which is the end of Phase 1.
However, in the last couple of days I began to have my suspicions! I compared my current physique to the last time I was at 10%. This just so happenned to be my Day 84 picture at the end of Mission 1 (pictured below). I believe this figure to be accurate because I had this test done at a "BodPod" which is a very advanced testing procedure that has a reputation for being close to the mark.
I realized almost immediately that I was deluding myself by thinking that I was currently 10% when I compare myself to that picture. So tonight I got myself tested on two different machines (that are more advanced) and they gave me a combined average of 13%.
To be honest I am still not 100% sure that even this figure is correct. I could actually be as high as 15% right now but at least it gives me a more realistic figure to base my estimates and goals on.
Due to this revelation I have updated my Phase 1 Goals with new bodyfat/fat weight targets as you can see in the above graphic.
However, the fundamental equation does not change, i.e; lose 5 kg's of fat in the next 60 days - while maintaining lean body mass.
Losing those 5 kg's requires high intensity training and dieting which I am happy to report I adhered to today. I again followed my action plan with 100% compliance.
Today was a great day "at the office". I followed my daily action plan with 100% compliance.
I ate clean throughout the whole day and got in my scheduled workout which was "Fat Loss Circuit Training: Part 2" - from the Metabolic Surge training program I am following for M3: Phase 1.
This type of training is high volume, high intensity coupled with 40 seconds of high intensity cardio during the rest periods. The workouts always end up the same for me once I am finished...in a pool of sweat!
Workout Tip: If you are following a similar program that calls for cardio during your rest periods I highly recommend doing skipping.
There are so many benefits that go along with skipping like increased cardio capacity, endurance and getting a great set of calves!
However, the reason why I recommend skipping (in a gym environment) is because it is a stationary exercise. This means you don't have go running off to the treadmill, stepper or some other piece of cardio equipment during that vital 40 second period. You will save time and practice good gym etiquette by not "hogging" a machine when you are not using it.
Here are Day 231 pics for June 27, 2007.
Eat Clean, Shred Hard, Think BIG!
Peace, AJ
P.S. I have yet to implement the real-time accountability aspect of M3 yet (using the clock) as things are real hectic at the moment. I will have it fully implemented by Day 234.
As you can see from the header graphic Mission 3 is a 136 day period from June 26, 2006 to November 8, 2007. The question that may come to your mind is "what exactly can be achieved in 136 day period"?
The best way for me to answer that question is to show you what I acheived over Mission 1 & 2which was also a 136 day period.
Just for clarity sake this transformation took place between November 8, 2006 and March 24, 2007. You can read about these two missions by clicking on the links in the right-hand navigation bar.
I started Mission 1 at 20.8% bodyfat, weighing 84.5 kg's and finished Mission 2 at 6.5% bodyfat and 74 kg's bodyweight.
Important: I also must point out (for those that don't know) that both missions were completely natural. I used absolutely no "chemicals" and no "physique enhancing" supplements (except for protein powder). Of course, Mission 3 will be the same, completely natural.
With this first 136 day period in mind let's take a closer look at my goals for Mission 3, and perhaps what you could achieve in the same time period (if you are interested). M3 Phase 1: Six-Pack In 60 days
I'll cut right to the chase, Phase 1 of Mission 3 is lose 5.5 kg's of fat in the next 60 days (while maintaining lean body mass). To be exact here are the goals of this mission:
60 Day Shred Bodyweight: 74.5 kg's Bodyfat %: 6.0% Fat Weight: 4.5 kg's Lean Body Mass: 70.0 kg's
My "Unfinished Business"
As you may know Mission 2 was all about getting that elusive six-pack and holding a public vote on whether my mid-section qualified as a six-pack. I put my $1,500 pre-paid trip to Phuket on the line as an added incentive to follow through.
Here is a 3 minute video below that documents this journey if you missed it.
Six-Pack 2.0
Even though I was proud of my acheivement in getting "shredded" and winning the public vote deep down I knew that I hadn't quite nailed an absolutely defined six-pack. I probably still needed to lose an additional 1 kg of bodyfat at the time in order to reveal the complete six-pack.
Here is the M2 final front picture to illustrate what I'm talking about.
In light of this, I am gunning for a "completely shredded" six-pack in this 60 day shred mission. This is something I want to achieve before I start the "muscle building" Phase 2 part of Mission 3 as I believe I have "unfinished business" to attend to.
Below is my M3 Phase 1 graphic.
M3 Phase 2: Muscle Gain
Put simply, Phase 2 of Mission 3 is a 70 day period of gaining muscle. The process of gaining lean body mass is a totally "different animal" compared to fat loss as it requires a different weight training system, reduced cardio (to preserve muscle) and a caloric surplus.
It may look like my approach is a little backwards as most people would advocate "building mass" first and then "cutting". However, in my first 2 missions I have been successful at both at the same time, that is building muscle AND losing fat. My before & after pictures clearly show this.
Capitalizing On My M1 & M2 Experience
The reasons why I am able to do this I believe is due to the high volume, high intensity, short rest period weight training system I have followed for both missions: Metabolic Surge (Click for my experience)
With this in mind I will be following both Surge and BFFM again for the first phase of Mission 3 as I "get shredded" before my final assault on phase 2.
The Psychology Behind My Approach
There is another reason why I am going on a "shred mission" first, it is psychological. As you can see from my earlier pictures I spent 6 years overweight, bordering on obese before I started my current journey.
Now that my bodyfat has crept back up to 13% I don't want it to blowout to 15%-20% on a full-blown "mass phase" which is what would happen due to the caloric surplus required. I know from personal experience that it is extremely difficult to bring my bodyfat down from those ranges. This may be a flaw in my make-up BUT I have to go with my gut-instinct on this!
Therefore, my thinking goes like this. Get shredded during M3 Phase 1 and bring my bodyfat right down to 6%. Once I reach this level of bodyfat and muscularity I will then have the energy, confidence and "psychological wiggle room" to embark on a full-blown muscle gain phase.
As for my target bodystats for Phase 2 I will have to wait to see how Phase 1 pans out before I can make an accurate assessemnt of what I can achieve in a 70 day muscle gain period.
Below is my M3 Phase 2 graphic.
M3 Visualization Goal: My Dream Body
As you may have noticed I have my "dream body" visualization picture to drive me throughout Mission 3. Here it is below.
As you can see below, I have plastered these visualiztion pictures all over my apartment. There is a science to this method, that being to constantly reinforce and burn this image into my subconscious mind. When the mind has an image to work with (rather than just goal stats) you can create your own self-fulfilling prophecy of success.
To tell you the truth, numbers and statistics don't really motivate me that much. I am a person who prefers to use the "right-brain" approach of using visuals to drive me...as you can probably tell by now!
The physique I have used has been my "dream body" for a long time. Starting at 13% bodyfat with 69.4 kg's of lean body mass as I am now with a full 135 days in front of me I feel that this is best shot to achieve this body in one single mission.
What would make it all the more sweeter is the fact the date of November 8, 2007 will be exactly one year to the day that I started my current journey. This is a very special date for me as it represents the exact day that I turned my life around. Trust me, this date means more to me than even my own birthday!
M3 Real-Time Accountability Strategy
As I discussed in my Day 228 post I will now undertake a real-time accountability strategy every single day. This will benefit not only me by holding me accountable every hour of every day, but also the people who visit this blog and want to know the specifics of what it really takes to "get shredded".
The reason I know a lot of people are interested in this is due to the the volume of email I get regarding absolute specifics of what I do on a daily basis. So, this is the perfect opportunity to help those people with a complete breakdown of my daily routine of nutrition, training and mental strategies.
*Excerpt from my Day 228 post regarding real-time accountability.
What "Amazing Before & Afters" All Have In Common
Here's the truth, every "amazing" before and after 12 week transformation had this in common. While the 3-month before and after pictures are a spectacular way of displaying your progress the reality is that a transformation was made every single day.
Change The Way You Mark Time
So, why do I count in hours not days? Well this is real-time baby! I am not kidding around, if you want to transform your body you need to change the way you mark time.
I have documented every single day of my 2 fat loss missions. I took daily pictures and updated my blog every day throughout these two missions.
My success has been due to the way I mark time.
Instead of thinking in months or years I now think in seconds, minutes, hours and days. This is because a successful physique transformation takes place on a second by second, minute by minute, hour by hour, day by day basis.
24/7 Committment
As I have said before, transforming your body is a 24 hour a day comittment. You must schedule your 8 hours sleep, you 16 hours of nutrition, your 1 hour of mind power and your 1 hour of exercise. Then you must put it all together with absolute precision on a daily basis. Because if you don't make gains every single day when are ever going to?
A lot of people like to make 1 year, 5 year and 10 year plans. This approach is destined to lead most people to failure because of the human condition known as procrastination. The only time you have is the present, RIGHT HERE, RIGHT NOW.
Remember this, once you have mapped out your success plan the steps you have to take to acheive your goals are the same whether it takes you 12 weeks, 12 months or 12 years.
Putting It All Together
Now all of this theory is great but how do we implement this concept in the real-world on a daily basis? Well, the answer is quite simple. We keep ourselves accountable by making sure we follow through on the daily actions that are necessary to make a physique transformation.
On the physical realm there are 4 major components that must be executed with absolute precision at specific times throughout each day: nutrition, training, cardio and the mental game.
Real-Time Accountability With The Clock!
So, what is the best way to ensure that you follow through on your daily action plan that incorporates the 4 major components discussed above? Simple...use a clock as a real-time accountability device!
That's right! What better way is there to track your daily action plan in real-time than through a clock? None!
I will use this clock to hold myself accountable in real-time throughout every single day of my next mission (and subsequent missions) by uploading my daily action plan at the beginning of each day then place a check mark next to each component once I have completed it.
Ok, well there you have it, M3 explained.
All that's left now is for me to actually implement the next 136 days with absolute precision!
Oooh man...I'm gonna have to hire a graphic designer one of these days! I am so tired, not from today's workout but from designing these Mission 3 graphics. I trust that these graphics explain the basic concept and goals behind Mission 3.
Anyway, I really have to get some sleep now so I'll go into much greater detail behind my thinking process for Mission 3 tomorrow...and why I have set yet another six-pack goal!
In the meantime if you would like some perspective on what has happened since the end of Mission 2 just check yesterday's post below.
I have some big ideas on how to implement my "real-time accountability" concept throughout Mission 3, stay tuned for details on how you may be able to benefit from my experience.
Before I sign off I'll leave you with my official M3 starting pictures along with the mandatory Japan Times newspaper.
Today is Day 229, it has been exactly 95 days since the end of Mission 2. I regret to say that somewhere along the way after Mission 2 I lost the essence of what this blog was all about.
In this post I will outline exactly what has transpired since M2, my successes and my failures.
Where I Have Succeeded
Even though my pre-M3 "muscle gain" training has been a success in terms gaining muscle (2.5 kg's added) it has come at the expense of increased fat levels. To be specific, below is a comparison of my raw body stats between now and the end of Mission 2.
Mission 2 Stats: Day 136 Bodyweight: 74 kg's Bodyfat %: 6.5% Fat Weight: 5.5 kg's Lean Body Mass: 69.5 kg's
Pre-Mission 3 Stats: Day 229 Bodyweight: 80 kg's Bodyfat %: 10.0% Fat Weight: 8 kg's Lean Body Mass: 72.0 kg's
As you can see I have added 2.5 kg's of muscle while also adding another 6 kg's of bodyfat to my frame. This is inevitable as a major part of gaining muscle requires that you increase calories to create a caloric surplus and reduce cardio to preserve muscle.
The truth About Why Mission 3 Was Delayed
While I am happy to have increased muscle in this pre-M3 training period I am not satisfied with the big increase in fat levels. In hindsight, I took too much time off from the end of Mission 2 (while my bodyfat levels were still low) before I started hard training again.
At the time I had valid reasons, like a relationship break-up, a legal threat on my skincare site and the general exhaustion factor of training and dieting full-time for 136 days straight. Added to this was the wrist injury I sustained on Day 169 which put me out of action for 21 days.
My Critical Error Of Judgement
As I mentioned above I now realize that I took too much time off before starting Mission 3. I should have started after I returned from Phuket but I instead decided to take additional time off to deal with those issues that came to a head on my return.
The single biggest error I made was to stop taking daily pictures of my progress on Day 146. This decision really hurt the real-time aspect of this blog and took the pressure off me to hold myself accountable during my "down time".
I believe I have also paid the price with my physique due to not continuing to take daily pictures. As I have blogged about many times before, taking daily pictures was the cornerstone of my early success as it made me push through the pain barrier each and every workout.
In a nutshell, the act of taking daily pictures was the major component of my accountability structure by using "positive pressure" to force myself to follow through every single day.
Conversely, I can see a direct correlation between my physique progress of the last 95 days and not taking daily pictures. I believe this has negatively affected my intensity in practicing my training and diet discipline.
Regaining My Confidence & Intensity
Upon reflection over the last few days I have come to the conclusion that right now I just need to "get back in the game" to re-discover the intensity of my M1 & M2 training and start holding myself accountable daily through progress pictures and real-time reports on my daily action plan.
Truth be told, I am not happy with my current fat levels. A major part of this is psychological, as I was overweight for so long. So when I start to creep back up to 10% bodyfat (like I have now) I get nervous! I feel like I am on a slippery slide in the wrong direction even though I am increasing my muscle mass.
Therefore, my thinking goes like this. Get back into top shape AND then immediately start Mission 3 while my confidence is high and my bodyfat is low.
This will give me the mental clarity I need psychologically to gain muscle mass without the danger of having of my bodyfat blow-out to 15 - 20% while on the caloric surplus that is required to gain mass.
In short, I want to return to the core of what this blog was all about in the beginning (way back on November 8, 2006). That being a real-time blog that documents my progress through daily pictures and training & diet reports, along with insights into my feelings, thoughts and struggles as I progress.
Getting "Back In The Game" Starts On Day 230
On Day 230, I will outline what exactly it is I have planned over the next 50 days and how this will affect Mission 3. I will also start posting daily pictures of myself again and hold myself accountable to my new real-time accountability structure I talked about yesterday.
Adam: I think doing this is a motivational tool to help you "see" visual - as to how much time is left...taking you closer to your fitness goals. Used for encouragment as you gauge your progress?
now that i see the clock it reminds me that i'm having so much trouble waking up early..... thats the hardest thing.. at what time do you wake up and eat your first meal?
karlos said... so people know what time it is in japan
Not quite, but yes it is the current time in Osaka, Japan.
diane said... Adam: I think doing this is a motivational tool to help you "see" visual - as to how much time is left...taking you closer to your fitness goals. Used for encouragment as you gauge your progress?
Hi Diane, definitely a motivational aspect to it, gauging progress over the course of 1 day (very close!).
mark said... Whether you're working towards your goals or not, time marches on.
The time we have in this life is precious, make the most of everyday.
Hi Mark, extremely good point, I actually didn't have that in mind but very true, I have discussed this "living life in real-time" in previous posts.
I would say that in M3 every hour, minute and second counts and progress is made 24/7 :)
Hi Kriistina,
You are right on the money, a transformation takes place literally every second of every minute of every day; etc. I'll discuss the accountability part of the equation tomorrow as to how the clock plays a role in making sure I follow through.
Hey Adam, I see you're on Tom Venuto's BFFM blog as well. Wow, that's great to see. His post today about Maintainers is interesting. I too want to get there, so I will be posting my questions to you using that 'Ask Adam' link on the right shortly..
Cool Rayden, Yeah Tom has been a great help to me personally and through his books. I'll get back to you ASAP.
Cheers, Adam
As you can see, Kriistina was the closest to the mark in terms of my own thought process and the resons why I put up the clock. However, all comments were well thought out and raised additional points that I had not even thought of.
What "Amazing Before & Afters" All Have In Common
Here's the truth, every "amazing" before and after 12 week transformation had this in common. While the 3-month before and after pictures are a spectacular way of displaying your progress the reality is that a transformation was made every single day.
Change The Way You Mark Time
So, why do I count in hours not days? Well this is real-time baby! I am not kidding around, if you want to transform your body you need to change the way you mark time.
I have documented every single day of my 2 fat loss missions. I took daily pictures and updated my blog every day throughout these two missions.
My success has been due to the way I mark time.
Instead of thinking in months or years I now think in seconds, minutes, hours and days. This is because a successful physique transformation takes place on a second by second, minute by minute, hour by hour, day by day basis.
24/7 Committment
As I have said before, transforming your body is a 24 hour a day comittment. You must schedule your 8 hours sleep, you 16 hours of nutrition, your 1 hour of mind power and your 1 hour of exercise. Then you must put it all together with absolute precision on a daily basis. Because if you don't make gains every single day when are ever going to?
A lot of people like to make 1 year, 5 year and 10 year plans. This approach is destined to lead most people to failure because of the human condition known as procrastination. The only time you have is the present, RIGHT HERE, RIGHT NOW.
Remember this, once you have mapped out your success plan the steps you have to take to acheive your goals are the same whether it takes you 12 weeks, 12 months or 12 years. Please hear me on this, I do not write this from a judgemental perspective.
Putting It All Together
Now all of this theory is great but how do we implement this concept in the real-world on a daily basis? Well, the answer is quite simple. We keep ourselves accountable by making sure we follow through on the daily actions that are necessary to make a physique transformation.
On the physical realm there are 4 major components that must be executed with absolute precision at specific times throughout each day: nutrition, training, cardio and the mental game.
Real-Time Accountability With The Clock!
So, what is the best way to ensure that you follow through on your daily action plan that incorporates the 4 major components discussed above? Simple...use a clock as a real-time accountability device!
That's right! What better way is there to track your daily action plan in real-time than through a clock? None!
I will use this clock to hold myself accountable in real-time throughout every single day of my next mission (and subsequent missions) by uploading my daily action plan at the beginning of each day then place a check mark next to each component once I have completed it.
The Benefit To You
This not only holds myself accountable to my plan but also gives you a real-world look at what it really takes to transform your physique on a daily basis. In fact, I still get heaps of email regarding my exact training and nutrition plan so I thought that this would be a great way of showing people what I do.
RTA Example
Below is a sample from Day 70 of how my "Real-Time Accountability" plan will look in the coming missions.
I trust that this idea has given you a spark on how to implement real-time accountability into your physique transformation goals. It may even be the "missing-link" that you have been searching for to take your results to the next level.
Peace, AJ
P.S. I've been doing a lot of thinking the last few days regarding Mission 3 and the best way to implement my muscle gain goals. The truth is that while I have been successful so far in gaining 2 kg's of muscle since the end of Mission 2, it has come at the expense of increased fat levels (which is inevitable). I may change my Mission 3 structure and do a pre-shred/partial muscle gain mini-mission before I kick-off M3. I'll post more about this tomorrow.
Now before I get to the clock I'll briefly outline today's training which consisted of Hybrid Cardio and abdominal training.
I went very hard with cardio today, as I continue my climb back to my peak cardio fitness on Day 136 (end of Mission 2).
I completed a 4 treadmill cycles of 7, 11, 13, 15 km/h for one minute increments with 2 minutes on the last 15 km/h cycle - at the end of M2 I was up to 7, 12.5, 14.5 & 16.5 km/h cycles.
In regards to my ab training I am also on the way back up with 3 sets of 15 reps each of lower, upper & oblique abs. The real test of my ab strength is the lower ab exercise...absolutely brutal, BUT I still managed to pump out 15 reps each time.
Now back to the title of today's post.
Why do you think I have a Real-Time Clock in my right-hand nav bar?
If you think you have the answer just leave a comment on this post.
Peace, AJ
P.S. Hint: The clock has to do with my M3 Accountability plan...
Today I got hit with my second bout of salmon induced food poisoning - Day 74 was my first hit. I mixed 200g of salmon with my salad for meal 3 today and felt the effects in my gut almost immediately.
I went home early from work to get some rest, and to try and limit the effects of it. Once home I mixed up some probiotic powder & protein with some cold water.
Searing Pain!
With jabbing pains still slicing the insides of my stomach I laid down for 30 minutes with not much hope of completing my scheduled workout.
Once I got up from my rest the pain started to subside! I ate some more fruit and salad as another couple of hours ticked and gradually I was back to about 80%. At 7:30 PM I made a decision...my scheduled workout was back on!
Without hesitation I got my gear together, hopped on my bike and rode to my gym. By the time I started my "Core 6x6: Lower Body" Workout of 130 KG Squats supersetted with 80 KG Barbell Deadlifts I was in the zone!
Now Check This!
I actually increased the load on these exercises tonight and as a consequence had one of my best workouts ever!
Now, why is this important? Here's why, the self-imposed pressure of my impending Mission 3 "Muscle Gain" transformation has me so focused and locked into my target that I don't have time for pitiful excuses - like food poisoning.
To be perfectly honest, had this bout of food poisoning occured a month ago I would have taken the day off...BUT now its a different story.
The pressure of holding myself - and my physique progress - publicly accountable on this blog demands a "winning, no excuses mindset".
Would You Like Some "Positive Pressure" I firmly believe that public accountability is THE difference between my recent success and the 6 years of failure I experienced previously.
Now, how about you? Could you do with a dose of "positive pressure" to start - or complete - your physique transformation journey? If your answer is yes I have some great news for you.
If you sign up for my newsletter/free report at www.RTP-VIP.com you'll get a nice surprise 4 days from now.
Would you like a hint? Ok, well just check out the RTP VIP Member's Blog Roll in the right-hand side navigation bar of this blog...
Today I completed my "Core 6x6 Upper Body Workout". This kind of training consists of 6 antagonistic supersets with 3 minutes rest between each superset.
This is the second time I have completed this style workout so I before I began I consulted my previous training notes.
My previous "Core 6x6" stated that I completed 3 sets of barbell bench press (3 mins rest in between each set) at 70 kg's. My rep counts were as follows:
Set 1 - 6 reps;
Set 2 - 6 reps;
Set 3 - 4 reps.
As you can see I fell 2 reps short of my 6 rep target on the third set. So today I set a "micro-goal" of getting out 5 reps on my 3rd set which would beat my previous best by one rep. It was a titanic struggle but I got the job done...and then some! I actually pumped out 6 reps on that 3rd set.
While this may seem like a very small achievement, the principle here (progressive overlaod) is actually the cornerstone of successful bodybuilding.
Making those 1% and 2% gains every successive workout is what makes THE difference between some progress and a full-blooded physique transformation.
The message here is to take detailed training notes - preferably in real-time while the set is still fresh in your mind. Detailed notes include weight increments, set & rep counts, rest periods and intensity levels.
Also, be sure to write down whether you are due for an increase next time around. Depending on the type of training you are doing you can increase the weight, increase the reps or decrease the time period in order to continually make gains.
Above all else remember this, if you don't make gains every single day then when are you going to?
Today I did my lower body "Hypertrophy Workout" which consisted of front squats, barbell deadlifts and calf raises. I drilled myself so hard that I could barely walk up the stairs to my locker after the session!
These "Hypertrophy Workouts" allow one minute rest between sets with a rep range of 8 to 12. My strategy for these style workouts is to choose a weight I can do for 12 reps for the first set and stay above 8 reps for the last set (usually 8 sets for each bodypart).
With only one minute rest this becomes quite a challenge as your muscles fatigue heavily by the time you reach the last couple of sets. However, I believe it is very important to set a micro-goal for each and every set.
This way you will gain a sense of accomplishment (if you meet your micro-goal) every single time you complete a set. You will then use this momentum to propel throughout the entirity of your workout.
Tomorrow I have scheduled a well-earned rest day (after 6 straight days) so the next time I will write will be on Monday when I will unveil my "hardcore" accountability plan for Mission 3.
My local gym in Osaka decided to have another random day off today. This seems to be a quirk with most gyms in Japan, they'll take up to 4 "maintenance days" off a month and leave it to you to figure out when those days are!
Anyway, all is not lost, I'll do some outdoor cardio today and do my scheduled weight training session tomorrow.
It's been 4 hours since I finished my "Hypertrophy Workout: Part 1" and I can still feel the buzz.
That buzz is the rush of endorphins that flooded my system during and after my session.
The natural high you get from an intense training session is beyond compare...sure beats any artificial chemically induced high!
This is why I train so hard. Its not only about transforming your physique but its also the feeling you get that comes with working out on a consistent basis.
I also know that when I meet and exceed the daily goals I have set for myself in the gym that I am much better prepared to handle the "other challenges" that arise during my working day.
Put simply, after I have challenged myself in the gym and come out on top, there is not much that will affect me for the rest of the day. Workplace politics and negative comments from "energy vampires" are just water off a duck's back! Those things barely register with me anymore.
Let's face it, the only time you have is RIGHT HERE, RIGHT NOW.
Why not live every day to its fullest and constantly challenge ourselves to beat our previous bests?
Only 13 days to go! The intensity of my training workouts is getting back to my M2 training sessions as the clock ticks down to Day 230.
Today I did Hybrid Cardio which consisted of boxing and skipping. While too much cardio can be detrimental for muscle growth it is still important for general health and keeping your bodyfat under control.
I will be limiting my cardio sessions to twice per week during M3, which I believe is the optimal amount to balance bodyfat control with my muscle gain goals.
If you are not familiar with my Hybrid Cardio training system here is my Day 105 blog post below. This post was during the midst of my M2 "pre-shred phase".
Day 217 Training: Hybrid Cardio Flashback
My system combines two forms of cardio in one session, one at maximal intensity (Tier 1intensity) and the other at sub-maximal intensity (Tier 2 intensity). The major benefit of Hybrid Cardio is that it allows a quick high intensity workout while preventing adaption which is body's number one enemy when it comes to transforming your physique.
Hybrid Cardio also gives you variety with your cardio sessions so you never get bored. For example, today I did skipping (Tier 1) and boxing (Tier 2) and felt the 'buzz' kick in after only 5 minutes.
This 'buzz' is the chemical reaction of endorphins flooding you brain and bloodstream.
It does not get any better than this!
This is THE ONLY way to train, hard, heavy and intense.
The hour is almost nigh! After a well-deserved break from daily posting (146 days straight during M1 & M2) I am now officially back...with a vengeance!
I will be posting daily during the next two weeks as I countdown to the start of Mission 3 (M3). As you can see from the header graphic M3 is a muscle gain mission that will go for 135 days finishing on November 8, 2007.
This date is very important to me because it is the one-year anniversary of my current physique transformation journey. I am extremely motivated to demonstrate meaningful progress by the end of M3 and hopefully inspire others of what can be achieved over a one year time-span.
During the next 14 days I will discuss in great detail the specifics of the muscle gain program I have chosen to follow for the whole of M3. As is my custom I will not reveal (or recommend) the program I am following until I gain positive results that are specific and measureable.
This is consistent with the approach I took during Mission 1 when I did not reveal the exact program (Metabolic Surge) I had been following until Day 75 of 84. However, what I can reveal is that I did purchase and study multiple "muscle gain" programs before I settled on the ideal one for my current situation.
For the next 14 days I will embark on one full program cycle (14 days) with the intention of setting benchmarks and parameters for optimal rep counts, rest periods and weight increments. This way I will be ready to go "full-on" when I hit the "Go Button" for M3 on Day 230.
Day 216 Training: Today I hit chest with barbell bench press and back with barbell deadlifts. These are known as "compound exercises" and tend to work more than just the target muscle group. As a consequence they are ideal for building your "core".
I completed 5 sets of 5 reps for both chest and back, with 5 minutes rest in between. I was happy with the weight I lifted for bench press (just below my own bodyweight) and I actually increased the weight on deadlifts as I progressed through the sets.
There is so much more to discuss regarding the process of gaining muscle as opposed to losing fat so be sure to tune in daily as I reveal more of the program as I progress.
Until tomorrow...
Eat Clean, Shred Hard, Think BIG!
Peace, AJ
P.S. If you thought taking daily pictures during Mission 1 and 2 was "extreme" just wait till you see the accountability structure I have designed for Mission 3!
While my collection of fitness-related books totals over 40, the 3 eBooks listed below are the only fitness books I recommend for fast fat loss. This is due to my personal experience and the results I have gotten from implementing the specific mindset, nutrition, training and ab shredding programs in these eBooks since November 8, 2006.
1) Fat Burning Nutrition/Mindset: Burn The Fat, Feed The Muscle by Tom Venuto
Important Update: If you order Burn The Fat, Feed The Muscle(BFFM) through this blog you now qualify for RTP/BFFM Bonus...Burn The Fat, Feed The Mind MP3 Audio Seminar and the between myself and Tom, and the RTP Supplement Report! Read on for details.
Burn The Fat, Feed The Muscle by Tom Venuto.This is the best-selling fat loss eBook on the entire Internet with good reason. Tom is a lifetime natural bodybuilder who knows his stuff.
I constantly refer to BFFM when designing new nutrition plans and adjusting existing ones. I also follow Tom's advice and use NO supplements (except protein powder). This saves me thousands of dollars a year.
2) Fat Loss Training: Metabolic Surgeby Nick Nilsson
Important Update: If you order Metabolic Surge through this blog you now qualify for my newMaximize Surge: Membership Course. Read on for details.
Metabolic Surgeby Nick Nilssonis the specific exercise program I have followed since November 8, 2006. Nick outlines a precise 46 day program that I doubled up on during Mission 1 and used exactly for Mission 2.
I have also used Nick's nutrition plan as a guide to follow because it syncs up perfectly with his fat loss training program. However, I did make adjustments to his nutrition plan because I live in Japan so the menu plans offered in the book are not available over here.Nick goes above and beyond the call of duty with this eBook, nothing is left to chance.
3) Six-Pack Training: Firm & Flatten Your Absby David Grisaffi
Important Update:If you order Flatten Your Abs (FYA) through this blog you now qualify for my newFlatten Your Abs Support Bonus. Read on for details.
Firm & Flatten Your Absby David Grisaffi. This is the abdominal training book I followed throughout Mission 1 and Mission 2.
David has a 7 level system of building up your abs and more importantly, crucial advice on how to lower your body fat to reveal them. I highly recommend this ebook as I can finally see my abs after 7 years, its a great feeling!
By the way, Mission 2 culminated in a public vote over 12 hours on March 24, 2007 to determine whether my mid-section qualified as a six-pack. At stake was my $1,500 pre-paid "redemption trip" to Phuket. Get the inside story by watching the video on the below page link.
The most intense 24 hours I've ever experienced, and it's not over yet!
I'll be on Japanese TV in less than one hour. I'll discuss the reaction in much more detail tomorrow.
Back to the topic at hand. Instead of talking about what else I've been up to today I'll just show you!
That's right!
In order to reward my extremely loyal visitors who have been with me for a long time (and also given me excellent advice regarding the merchandise design of RTP Gear) you will get immediate access to a bonus eBook, 84 Days with any purchase at www.RTP-Store.com
First I'll discuss the RTP Gear on offer at RTP Store and then I'll talk about the bonus eBook, 84 Days.
About RTP Store
I have designed RTP Men's and Ladies Wear (along with some other goodies!) specifically for real-time physique transformers who aim to transform their mind, body and life in the shortest time possible!
I Am A "Slave" To Photoshop!
As you can probably tell from the graphics on this blog I spend a lot of time working in Photoshop to try and create the highest quality images (my body not included!) that get the message across in a simple but effective manner.
In fact I probably spend more time working in Photoshop than I do working out in the gym! I have applied that same philosophy to the now released RTP Men's Wear, Ladies Wear and Accessories.
I have spent many hours visualizing, brainstorming and creating this gear with the goal of having prospective customers proud to wear it AND live the real-time physique concept. The bottom line is I want you to feel excited about going to the gym while visualizing the incremental progress you are making every day (in real-time).
Only The Highest Quality Images Used
Just so you know, I have only used the highest quality images (300 DPI) on these products from many well-known brands such as Hanes and American Apparel so you will be able to Eat Clean, Shred Hard and Think BIG with confidence!
I have also just put in a bulk order myself. My RTP Apparel will be arriving from the USA very soon. I gotta practice what I preach! If I don't wear the gear myself how can I expect anyone else to!
Ok, enough with the build up! If you'd like to check out RTP Store yourself just go to http://www.RTP-Store.com
N.B. Once you go to the store you will also learn more about shipping rates, return policy, customer service and order tracking. RTP Store is operated through CafePress.com, the Internet's largest and most trusted custom store.
About The Bonus eBook, 84 Days
This eBook is in it's original uncensored format (exactly as I wrote it in real-time on this blog) as I progressed through each day on Mission 1.
This eBook is the culmination of my 7 years of experience (including 6 years of failure) trying to transform my physique (and life) in the shortest time possible.
Important: 84 Days Is Divided Into Two Parts
If you place an order at RTP Store you will receive Part 1 (The First 42 Days) as soon as I have confirmation of your order. This time period was when my blog was strictly private. I didn't go public until Day 43 of Mission 1. The first 42 day period is absolutely critical, you'll get tips on my training, nutrition and mindset for this first 6-week period.
My goal here is for you to absorb the First 42 Days and start (or continue) your own physique transformation with a singular focus on getting "the job" done everyday. This way you'll avoid possible negative energy from skeptics and "energy vampires".
Yes, I'm very serious about providing you with all the tools I can to help you transform your physique (and life) in the shortest time possible!
Part 2 (The Second 42 days) will be delivered to you 14 days from the time your order is placed (I have download instructions already set-up via pre-written email). In Part 2 you'll see how I progressed using "real-time public accountability" and get a lot of insider tips on how to go the "whole nine yards" and make a full-blooded physique transformation.
How To Get Your Bonus eBook, 84 Days
Unlike the other bonus items I offer at RTP Blog I do not currently have an automated process to handle bonus eBook delivery. Please follow these simple steps to claim your bonus.
Step 1) You will receive an email from CafePress.com notifying you of your order along with "real-time" shipment tracking details.
Step 2) Forward that CafePress.com order confirmation email to me at adam {at} rtpblog {dot} com.
Step 3) I will then reply to your email notifying you of download instructions for 84 Days. I promise you that you will get your 84 Days eBook within 12 hours.
Step 4) Shred hard and play hard in your new RTP Gear and hold yourself accountable in real-time as you follow along with me via 84 Days as you progress on your physique transformation journey!
P.S. You can also use this eBook to help keep yourself accountable in "real-time" as you progress knowing that someone else (me) was in a similar situation to you.
P.S.S. Ok, I gotta go and chill out now! I'll be on Japanese TV in less than one hour, click here for my Day 335 Blog Post for details.
P.S.S.S. If you have any feedback on the designs and/or requests for certain items please leave a comment in this blog post.
P.S.S.S.S.The bonus eBook, 84 Days will be available for a limited time only. The reason why is because the content of this eBook will form the basis of a "real book" to be released soon. In other words, grab it while you can!
This is an updated version of the video I uploaded a few days ago. Along with 84 daily pictures from Mission 1, I also included 84 blog posts (both in high-speed).
Peace, AJ
P.S. I am currently doing "baseline training" for Mission 3 (muscle gain) testing out a couple of different programs. I'm really looking forward to starting this journey, especially since I had to postpone Mission 3 a month ago due to a wrist injury.
Once I start Mission 3, I will be back blogging daily (and taking pictures daily), to document the "muscle gain" experience. Should be interesting as I've never deliberately tried to put on weight before!
Check it out! Part 2 of my "Accountability Article Series" has been published as an exclusive article at Tom Venuto's Burn The Fat Inner Circle.
This is an amzing twist of fate as I used the accountability tools within the Inner Circle - like the progress journal and photo gallery - to hold myself accountable for Missions 1 & 2! Now, only 4 months later I am writing an exclusive article on the very same topic!
In part 2 of this article I layed out my complete accountability structure, both internal and external. Throughout Missions 1 & 2 I used a variety of methods and tools including: blogs; social networks (Myspace, FaceBook); image galleries (Flikr); videos (YouTube) and daily journals.
I did this with the explicit intention of creating "positive pressure" on myself to follow through on my pre-determined goals.
However, none of the tools mentioned above even come close to the accountability factor within Burn The Fat Inner Circle.
Can you imagine the amount of "positive pressure" that is created when you have the Internet's No.1 fat loss guru, Tom Venuto, regularly checking up on your progress in your progress journal and photo gallery? It is massive!
However, the accountability factor within the Inner Circle only scratches the surface of what this site has to offer in terms of rapid-fire fat loss.
Let me back up a little and explain my Inner Circle story.
I joined the Burn The Fat Inner Circle on December 18, 2006 as a way to hold myself accountable to like-minded people on the same journey. However, when I logged on for the first time I was blown away by the amount of content Tom and his expert contributors have provided for the price of a couple of Starbucks latte's a month.
If you know Tom through his articles and books you'll also be gald to hear that Tom has once again has redefined the meaning of over-delivering.
On this site you will find exclusive articles (not published elsewhere), audio interviews, downloadable eBooks, fat loss recipes, a photo gallery, tools and calculators, supplement reviews and success stories.
You'll also get access to Tom's awesome Burn The Fat Show which is downloadable monthly audio program (iPod compatible). Tom delves deep into the all the different aspects of fat loss like mental strategies, visualization, goal-setting, nutrition and training.
I always look forward to each edition of the Burn The Fat Show and listen to it multiple times on my iPod on the way to work. There is nothing like having Tom in your ear delivering cutting-edge advice and telling it like it really is!
Here is a screenshot below of Tom's Burn The Fat Show.
When I first entered the site I spent 6 hours reading, listening and analyzing this laser-targetted information...and I haven't even scratched the surface yet of what this site has to offer!
On top of all this you also get access to 19 different discussion forums tailor-made for the specific journey you are on.
Here is just a taste: New Member's forum; Beginner's Corner forum; Female Fat Loss forum; Fat Loss After 40 forum and the Goals & Motivation forum. The list goes on and on. Just these forums alone are easily worth the small monthly investment.
In fact, I believe Tom made a genius move by charging such a low price. It's low enough to attract a a critical mass of serious people on a fat loss journey and also just high enough to deter the "tire-kickers" and "energy vampires." This is reflected by the overwhelmingly supportive atmosphere that permeates every corner of the forums.
These forums are a great way to support like-minded people while similtaneously holding yourself accountable by posting your own goals and progress pictures, as I mentioned above.
If you would like to get a preview of this membership site and check it out for yourself just click on this link: Burn The Fat Inner Circle
Peace, AJ
P.S. This is the photo I posted on Day 85 in the Inner Circle Photo Gallery after I successfully completed Mission 1. I stated my goal of eating a chocolate bithday cake holding a six-pack on Day 43 when I first entered the Inner Circle. I owe a lot to the accountability factor within the Inner Circle for my success in reaching my goal.
P.S.S. If you are on a fat loss journey yourself perhaps you could benefit from the Inner Circle too?
However, just a word of warning, if you are serious about rapid fat loss then don't leave it too long to check out Burn The Fat Inner Circle.
Tom has said he will be increasing the price once he fills his quota of charter subscribers...it's so low right now!
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I believe this figure to be accurate because I had this test done at a "BodPod" which is a very advanced testing procedure that has a reputation for being close to the mark.
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However, none of the tools mentioned above even come close to the accountability factor within 
so people know what time it is in japan
Adam:
I think doing this is a motivational tool to help you "see" visual - as to how much time is left...taking you closer to your fitness goals. Used for encouragment as you gauge your progress?
Whether you're working towards your goals or not, time marches on.
The time we have in this life is precious, make the most of everyday.
now that i see the clock it reminds me that i'm having so much trouble waking up early..... thats the hardest thing.. at what time do you wake up and eat your first meal?
Thanks guys for your comments.
I'll reply to each person individually.
karlos said...
so people know what time it is in japan
Not quite, but yes it is the current time in Osaka, Japan.
diane said...
Adam:
I think doing this is a motivational tool to help you "see" visual - as to how much time is left...taking you closer to your fitness goals. Used for encouragment as you gauge your progress?
Hi Diane, definitely a motivational aspect to it, gauging progress over the course of 1 day (very close!).
mark said...
Whether you're working towards your goals or not, time marches on.
The time we have in this life is precious, make the most of everyday.
Hi Mark, extremely good point, I actually didn't have that in mind but very true, I have discussed this "living life in real-time" in previous posts.
Hi Karlos, I get up at 7:20 AM and have my first meal at 7:30AM. I think the key is getting at least 8 hours sleep.
I would say that in M3 every hour, minute and second counts and progress is made 24/7 :)
Kristiina said...
I would say that in M3 every hour, minute and second counts and progress is made 24/7 :)
Hi Kriistina,
You are right on the money, a transformation takes place literally every second of every minute of every day; etc. I'll discuss the accountability part of the equation tomorrow as to how the clock plays a role in making sure I follow through.
Cheers,
Adam
Hey Adam, I see you're on Tom Venuto's BFFM blog as well. Wow, that's great to see. His post today about Maintainers is interesting. I too want to get there, so I will be posting my questions to you using that 'Ask Adam' link on the right shortly..
Cool Rayden, Yeah Tom has been a great help to me personally and through his books. I'll get back to you ASAP.
Cheers,
Adam