Tuesday, January 29, 2008

Day 447: Double Shredding

G'day Shredders,


Another day where I am nearing my sleep deadline again, so I gotta be real quick.

Day 36 of 84

Nutrition: My meal plan was spot on today.

Training: I got in a fasted HIIT Cardio morning workout again hitting the all-important last 2 minutes at 16km/h on the last cycle. I then backed up with Hybrid Cardio and Abs in the evening running 3 km and doing 10 minutes on the bike maintaining a heart rate above 150 bpm, with ab training sandwiched between the two.

M4 Shred:
Real-Time Accountability


Status:
Day 36 of 84


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

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*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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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 447 RTP Blog Daily Pictures for January 29, 2008: Mission 4 - Day 72 of 125 (M4 Shred: Day 36 of 84).




4 comments:

AlexHK said...

Hi Adam

a question about your HIIT. Do you go directly from one setting to the next as you list them, or do you go back to a lower setting before increasing again?

Example:

1 minute 6
1 minute 12
1 minute 6
1 minute 14
1 minute 6
2 minutes 16

or:

1 minute 6
1 minute 12
1 minute 14
2 minutes 16

Alex

maverick said...

Adam,
What are the ingredients of your salad?

Lee

Adam Waters said...

Hi Alex, I do the second one. This is "BFL" style cardio that cycles up and down intensity and it works great.
Adam

Adam Waters said...

Hi Maverick, basically lettuce and tomatoes, occasionally with radish, corn and avocado.
Adam