Day 453: I Hit A Cardio Milestone Today (7 Years In The Making!)

G'day Shredders,

I had a great day at the "office" today hitting a top speed of 16.5 km/h on my Fasted HIIT Cardio. The reason I'm so ecstatic is because I haven't hit this number since August 2000, this really is rare territory for me!

I have a strong feeling that hitting this cardio milestone 47 days out from M4 Judgment Day bodes well for hitting my goal which is a cracking a genuine sixer. Time will tell...

Important Message For ECSS Shredders:

Please go to Lilla's SU to check out the recent posts regarding our upcoming conference call and other important details.

P.S. I'm gonna do something pretty radical with my training tomorrow! Something I've never done before...

Day 42 of 84

Nutrition: My meal plan was spot on today.

Cardio: As mentioned above I got in a HIIT Cardio workout hitting the all-important last 2 minutes at 16.5 km/h on the last 2 minute cycle...Yay!

Training: I also did my Upper Body Muscle Rounds training in the afternoon increasing nearly every weight increment since my last MR 2 weeks ago.

M4 Shred:
Real-Time Accountability

Status:

Day 42 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 453 RTP Blog Daily Pictures for February 4, 2008: Mission 4 - Day 78 of 125 (M4 Shred: Day 42 of 84).