Day 467: HIIT Cardio & Lactic Acid Training

GG'day Shredders,

I decided to take two rest days on Day 465 and Day 466 due to 2 niggling injuries in my hamstring and calf muscle on my left leg. I have been receiving daily massage and reiki healing to try and get them better.

Day 56 of 84

Nutrition: My meal plan was spot on today.

Cardio: I completed my regular schedule of 6, 125, 14.5, 16.5 km/h at 4 cycles of 1 minute each, once again I was under some pain from my hamstring but I got the job done.

Training: I got in my Lactic Acid Training Lower Body workout and used Deadlifts rather than Leg Curls to minimize the strain on my hammie.

M4 Shred:
Real-Time Accountability

Status:

Day 56 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

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