Friday, December 28, 2007

Day 415: ShredderSphere 2.0 Goes Live!

G'day Shredders,

Welcome to ShredderSphere 2.0!

I have updated your Blog Links and put in 4 new Shredder Categories: Challenges; Milestones; Videos and Podcasts. Check it out below and let me know what you think in the comments section.

I'd also like to tip my hat to my Fellow Shredders. You have taken the initiative and massively increased the accountability factor by starting your own Challenges, Videos and Podcasts. It is awesome to see and to think the ShredderSphere has only been operational for a few weeks! We are only scratching the surface of how far we can take this!

One thing I may do is put these new categories permanently in the sidebar and make separate posts for each category in the next few days but first I wanted to give you a straight up preview in one single post.

N.B. If I have overlooked anyone's category please let me know and I'll fix it ASAP. Also, if you do start to make videos, podcasts or challenges please use the "labels" feature in Blogger so I can link direct to your category instead of one single post.

P.S. If anyone knows how to make external links open up a new window with the existing Blogger Code please let me know how to do it!

P.S.S. NewsFlash for East Coast Shredders: Please check Lilla's SU ASAP for new details regarding ECSS if you haven't already.

M4 Shred
Day 4 of 84

Nutrition: I finally nailed every meal today and scored my first "10" on the daily accountability score. Today was a "re-feed" day so I had more carbs than usual. This is a technique I learned from BFFM to prevent metabolic slowdown.

Training: Today was Lactic Acid Training (Day 4 of Surge) along with Core Combo and 10 minutes of Steady State cardio to finish off. Training felt good today as I was completely rested.

M4 Shred:
Real-Time Accountability

Day 4 of 84

Click Here to learn more about the origin
and theory of RTP Real-Time Accountability.



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.


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!

Adam Waters, NESTA-CPT

P.S. Below are Day 415 RTP Blog Daily Pictures for December 28, 2007: Mission 4 - Day 40 of 125 (M4 Shred: Day 4 of 84).


Your Grateful Cyber-friend, Christy said...

Congratulations on your PERFECT 10 score to go with perfect 10 body. hehe

Michael said...

Congrats! Your redesign of the ShredderSphere is awesome! I was thinking the other day about the first time I saw your blog and how impressed I was your site is my #1 referrer :-)

Michael said...

Hey Adam, question about refeed days. I know and understand the concept. At the same time, I have found that MS nutrition plan has been burning the fat from my body pretty nicely. I am, however, concerned about the fact that every 12 days I do 5 days of very low carb eating. Do you think it might be smart at some point (maybe after my third round of MS) to start including a refeed day after the first week (ie. I do the 5 days of low carb, then I do the all protein day, then the all fruit day and then follow that by a refeed day where the carbs are higher)?

Anonymous said...

love the redesign of the shreddersphere. you are so creative.

Lilla said...

The Shreddersphere looks great! Thanks Adam!

I think the fruit day is the MS "refeed" or carb load day - no?

Michael said...

Lilla, yes, I thought about that, but after that there is no carb cycling at all (at least none that I can see).

Lilla said...

After the protein day, you have the 5 moderate refeed carb (low fat) days followed by your reward meal day which can also be used as a carb load day. And then of course start all over with low carb. I think Nick built the "refeeds" into his MS program the way it's designed. And it's obviously working great for you! :)

Adam's nutrition looks straight out BFFM - that's what I'm doing now too. It's also like the global-fitness one you kindly shared with me.

Michael said...

I just read a great article on carb-cycling where the guy has 3 different days: low carb, no carb and high carb and he cycles those. Thus, Sunday would be low carb, Monday no carb, Tuesday high carb, Wednesday low carb, etc. Seems interesting and here's the link:

I think you will get alot out of the article if carb cycling is intesting to you.

I honestly think the reason I'm getting good results with the MS nutrition plan is because I'm carb sensitive. I wasn't gaining weight, but I wasn't losing weight when my ratios were 40/40/20. I need to give that some thought.

Anonymous said...

Shredders, check out my blog as I have uploaded video documenting my day 1 of documenting the pushup challenge put on by Tea. Thanks for all your support!

Adam Waters said...

Thank you Shredders, I'm glad you like it.

Michael, in regards to re-feed days and Surge I would go with the results you get. I didn't have any re-feed days on Mission 1 because I was coming from 20% BF and the Surge plan straight up worked well.

However, I did start to include more carbs once I got leaner because I felt my energy starting to run low a few times in M2 and for M3 I scheduled refeed days much more frequently.

I believe to get down to very low BF like 5% or under this time around that using refeed days and gaurding against metabolic slowdown I'll have to. But again I'll also go on the results I get.

I hope this helps.


Adam Waters said...

Hi Lilla, I think the "all fruit day" and the 12th day on Surge could actually be classed as a refeed day if you are going strictly by carb intake. Now, I do use a Surge/BFFM combo for my nutrition plan now, they are both great!


Michael said...


If you are using "Link List" element to add the links, don't. Switch it up and use "HTML/Javascript" and code out the HTML yourself for the link list that you want to open in another window.