Saturday, December 29, 2007

Day 416: A "Forced" Rest Day

G'day Shredders,

What a day! Even though today was a "forced rest day" from training (because my gym was closed) I was still busy on the technical side of things, i.e., my computer.

My computer has recently slowed to a crawl due to the computer's HD space being just about maxed out for the last couple of weeks. The reason for this is because I now have over 7,000 pictures in HQ plus a ton of raw iMovie files. After a while this really chews up the space.

So today I went out and bought a 750GB hard drive which should last me for a while. I am actually now in the process of creating a massive back-up, hence the reason I am late with today's post!

On the training front I'll be heading off to two different Gold's Gyms over the next 4 days as my local gym will be closed during this Japanese holiday period. I'm actually looking forward to training in a new environment (and at a top-class gym!). I love my local gym but they don't have a few of the basics like Leg Press or Calf Press machines.

P.S. Shredders, be sure to check out Suzette's push-up Challenge video below, great way to document your weekly progress Suzette!

M4 Shred
Day 5 of 84

Nutrition: I got in every meal today on my pre-determined plan.

Training: Today was a rest day, so no news to report here. Back in full swing tomorrow.

M4 Shred:
Real-Time Accountability

Day 5 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 416 RTP Blog Daily Pictures for December 29, 2007: Mission 4 - Day 41 of 125 (M4 Shred: Day 5 of 84).


Michael said...

Adam, nice job on all the new features and organizing the blog. You are definitely increasing the positive pressure on all of us who are linked from here. Thanks for that!

Suzette said...

Thanks for the shout out and link Adam. Hopefully with time I will get more comfortable talking on video and not be so stiff. mostly it is because i don't really know what to say and want to make it sound like something worth hearing. lol. I actually had to use a sript so I wouldn't forget what I wanted to I hope others follow along and make their own progress videos. It does put a different kind of pressure on you to perform live in person. I don't want to disappoint you, myself, and other shredders!

Stu said...

Hi Adam,

Can I ask how much protein you are consuming each day both in food and suppliments.

I have calculated around 200g for my self but this seems a very large amount. It consists of about 50g from chicken, tuna, crab meat or similar and then the rest from protein shake. This means 1.8 liters of protein mix.

Have I made a mistake here, or am I going to have to get more used to drinking strawbery flavoured mix?

It might smell of strawbery milkshake but they cant hide the real taste "yuk".


maverick said...

Looking great and the site also. A few questions for you. How many calories are you consuming from the nutrition list above in this shred phase. Do you have a p,c,f ratio breakdown for us? If this is a high carb day Met Surge nutrition then I see you stay away from fruit and veggies is this planned because it is better for your specific needs? Keep up the good work.

Michael said...

Stu, 1.5 grams per pound of body weight is pretty standard, so to me, unless you are extremely tiny, 200 grams is low. I personally aim for 333 grams a day.

Adam Waters said...

Thanks Michael! I also agree with you about Stu protein intake. Stu, I also shoot for 1.5 g of prot per pound of bodyweight. So, I hit the 250g mark daily, protein intake is extremely important especially on a shred mission so you can preserve the maximum amount of muscle in spite of a heavy cardio workload.

Hope this helps.

Adam Waters said...

Hi Suzette, you have inspired me to make my own push-up challenge video, coming soon!

Adam Waters said...

Hi Maverick, this plan is not a strict Surge diet plan as it has slightly more carbs. But, yes I do not eat fruit, rice, bread, pasta for carbs while shredding. I do eat veggies, salad and oatmeal (only in the morning - carb tapering) for my carb intake. I have found that this combo works well for as I am very carb sensitive.

Check out Day 69 post for the exact breakdown of a nutrition plan.

Hope this helps,

CeeKaye said...

Adam, Hi. I am so curious: What type of work do you do to earn a living? When and for how long do you work each day? Just wondering.