Day 412: Merry Christmas Shredders! M4 Shred Real-Time Accountability Starts Now
G'day,
Merry Christmas Shredders! Thank you for your kind words and comments to yesterday's post. Today is the first day of my M4 Shred Real-Time Accountability Strategy.
M4 Shred:
Real-Time Accountability
Real-Time Accountability
Status:
Day 1 of 84
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AM Post: De-Activated
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PM Post: Activated
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AM Post: De-Activated
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PM Post: Activated
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Click Here to learn more about the origin
and theory of real-time accountability.
============================================and theory of 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.
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PM Update: Day 1 DAS = 9/10
G'day Shredders,
Well, Day 1 of my M4 Shred has gone rather well considering it was Christmas Day!
Nutrition: I gave myself a NO vote on Meal 1 because I didn't have any oatmeal to eat as I forgot to buy a new packet the day before! All other meals went as planned.
Training: I got in a solid Fat Loss Training Workout with Core Combo. I am way ahead in terms of strength and endurance compared to the previous 3 times I have started Metabolic Surge.
Notes: I have a very strong feeling that this real-time accountability strategy is gonna see me in the best shape of my life come Day 500.
I was so focused today, (much more than usual). Knowing that I had posted my Daily Plan on my blog in the morning really pushed me to follow through on every specified task. I feel ultra compelled to get the job done because I have to tell the truth every day and I have strong desire to report back a perfect score.
Shredder Pact:
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 412 RTP Blog Daily Pictures for December 25, 2007: Mission 4 - Day 37 of 125 (M4 Shred: Day 1 of 84).
17 comments:
Adam, Merry Christmas!! It has been such a pleasure for me to have been able to follow along with you this past year of 2007! Thank you for all you share with us! Thank you for such a big heart! I, too, am looking forward to what 2008 will bring all of us. Or should I say, what "we will bring" to 2008! It's exciting to think about this coming year and what we will make of it and make of ourselves in the form of a physique transformation.
I also would like to say thanks to my fellow shredders who have made this past 2 months the best. I must say my life is truly blessed having "met" you all here. It is a bond beyond measure for which one can not explain. Special thanks to Christy for she has added a smile to my face since we "met" in cyber-space in July. You have surely help make this Shredder Council what it is.
Merry Christmas, Adam!
I'm looking at your accountability for the day, and I don't see Christmas dinner with family. I hope you are having joyous Christmas, and you are not too homesick. I can see the love you have for your family through the Internet even just from the couple of sentence mentions and a very brief video of a suprise visit. It's a special time of year. I hope the telephone and iChat and maybe if you're brother is in town you got to see him today. Know that your cyber family of shredders, and I guess I only have the right to speak for me, is thinking very warm thoughts about you and wishing the Waters family much peace, love, joy and happiness this special day and for the coming year.
Love,
Christy
Thank you Suzette, I feel very blessed to have "met" you as well. You and Christy really led the charge for the creation of the Group Shred and council., and also made it possible with your support to me and our fellow Shredders.
May 2008 bring you continued success in your physique transformation journey.
Cheers,
Adam
Thank you so much Christy. Merry Christmas to you too! Did you have a great day? I'm sure the weather where you are now is quite a bit than Osaka, its freezing over here. I was a bit homesick this year but I am planning to be in Oz definitely for next Christmas. Thanks again for your thoughts and kind words, I appreciate you.
Cheers,
Adam
Okay. Now that we've got the Christmas wishes in order, let's talk about accountability and your sleep, Mr. Waters. I am a NIGHT OWL, and I see you commenting on blogs at the same time I am or catch you updating your blog well, well, past 11 pm and have seen you wake up (because I'm still awake) and start some MORE blog tweaking work on this website. Way under the eight hours sleep and I suspect it is way more nights than not. It is nearly 2 am in the morning. You are a awake and I know it. You better be sleeping in tomorrow until virtually the second you have to eat that oatmeal (which will not be eight hours) or I'm holding you accountable. Hah. You don't need to be held accountable for working hard, Adam (like some other shredders), but be SURE need to be held accountable for your REST--a vital component to your health and well being. I almost put a winky or a smiley in, but now I'm being tough. I have am typing very sternly. :) Maybe I'm not so good at tough, but I can type A LOT and often.
I think you better listen to Christy, Adam. I can just feel the fury in her typing. Not only are there no winking smileys, but she's resorted to using CAPITAL letters. That's serious...
Great accountability method! I have a feeling we're going to be seeing a long stream of perfect 10s.
Merry Christmas! Lilla
I have a couple of technical questions. I am curious as to the format you have your spreadsheet laid out. Do you use an excell type of sreadsheet? also do you keep track of your workouts using a spreadsheet as well?
Adam, you eat so much tuna that you are bound to turn into one soon! I've discovered canned chicken breast from Costco here in California and I've fallen in love with it. It is extremely nutritious and easy to prepare and I love the flavor. Why do you eat 12 oz. of tuna at a time? What is your calorie level that you try to hit each day?
Hello everybody I am back from vacation and very happy to say that I was able to work out 2 days.... :) didn't miss anything and I ate great... only food that would help me get to my goal. I will post the December 25 2007 and December 26 2007 pics tomorrow ....... :) sorry no 22 or 23 of December pics no camera. :(
Merry Christmas God bless everybody and shred as hard as you can.... :)
Note to self: Buy stock in canned tuna companies.
Good work on the accountability tally Adam. I might try something a bit more detailed like that when I;m back into the work routine. It would be too difficult to attempt while I'm on holidays. Routine goes out the window!
Hope everyone enjoyed their Christmas celebrations in whatever form they take.
Here's to a great 2008!
Haha, you got me Christy, I'm back into "can't sleep mode" and I wake up after only 2 hours when I do sleep and I think "I'll just take a sneak peek at..."
But you are 100% right, I really have to my sleep and rest is very important for all us Shredders!
Adam
Hi Lilla, I am definitely aiming for a long stream of 10's but I'm gonna have to get my sleep and timing right first! Today got off to a slow start!
Adam
Hi Suzette, that document on my blog is actually a screencapture of "Pages" (mac equivalent to Word). I have tried to use Excel before but I don't have the patience to learn it properly so I stick to hand-written notes in a journal book.
Adam
Hi Michael, actually Christmas Day meal plan is not my usual one but I do like tuna because the labels are easy for me to read. Unfortunately it is rare over here that you have ingredient labels on fresh products like salmon, chicken etc.
Adam
I checked your Dec 24 pics Luis, you are looking great man!
Adam
Thanks Mike, go for it man, I'm sure you can do it as your truth telling on a daily basis is what got me into gear to start this one.
Adam
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