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RTP TS M1 Day 55: 8 of 12 weeks in the can!

March 8, 2009


Wow! They say it takes 21 days for form a habit. I figure I’ve formed at least two habits in the past 55 days; being better at Health and Fitness! 🙂

I was 225 LBS nearly all of 2008. 224 on 12/21/08 (and for the majority of December, and 216 on Mission 1 Day 1 1/12/2009. My average this week is 197.2. It has been 10+ years since I weighed this amount. My Mission goal is 200 LBS on 3/15/09 by loosing 0.8% body fat per week per Tom Venuto’s advice – beat it on 2/20/2009! My end of Mission 1 goal is TBD and I should blast through 190 LBS on Day 84 to come on 4/6/2009. Pray for me! God is good and I’m burning it up in His name!

I had a really nice time today talking with a family at the YMCA whom was having their FitLinxx orientation with one of the Staff. Loosing nearly 30LBS in 2 months is certainly a walking testimony, and I’m sharing all I can when I can. I can not wait for Adams RTP Transformation System to launch so I can officially promote the system and Shredderssphere2.0 community that has been so crucial to my success (see links at the top of my blog

Peace and enjoy the progress report below:

LBS loss per week table:
Week of, then Actual Week avg LBS, then LBS loss per week
1/12 214.1 0.6%
1/19 208.8 2.5%
1/26 208.2 0.3%
2/2 206.0 1.0%
2/9 202.9 1.5%
2/16 201.0 0.9%
2/23 198.8 1.1%
3/2 197.2 0.8%

I estimate my body fat percentage as not losing any muscle!!:
Actual LBM Progress
Date LBM BF% LBS Note
1/7 156.8 30.0% 215.4 Tape
2/11 153.7 23.9% 202.9 Caliper
2/25 154.1 22.5% 198.8 Scale
2/28 155.1 21.5% 197.6 Scale
3/2 154.4 21.4% 196.4 Scale
3/4 156.8 20.0% 196.0 Scale

I am doing this with 90% compliance

Typical Compliance Items (10 Items scored Yes/No)

Meal 1: Brisket, oatmeal, flax, cocoa treat
Meal 2: Brisket, apple, kidney beans
Meal 3: Brisket, kidney beans, carrots, iceberg, blackberries, cauliflower
Meal 4: Tuna, kidney beans, carrots, iceberg, blackberries, cauliflower
Meal 5: Tuna, oatmeal, flax, cocoa treat
Meal 6: Tuna, oatmeal, flax, cocoa treat
Training/Cardio: RTP Strength Training
Mental Training: M1 Visualization, prayer and meditation
Accountability: Blogging and daily picture
Miscellaneous Task: Reading Tom’s book and Adam Waters RTP TS module 6

Those ten items get scored for a score like today:

Current Compliance:
Daily Accountability Score: 10 from 10
Cumulative Accountability Score: 488 from 540
Overall Compliance Level To Pre-Determined Plan: 90%


3 Comments leave one →
  1. March 9, 2009 4:47 AM

    That’s awesome Man! Your really inspiring me to go as hard as I can mate! I think I said it before but I can really see why your smiling so much, your starting to look like a totally different person! It must be pretty cool to see you listed as the “Hard Core Shredder” on Adam’s latest post, but it looks like you have worked hard for that title. I can’t wait to see what I look like after 12 weeks! Keep it up man, I love watching you go hard!

  2. March 9, 2009 4:49 AM

    PS: I saw your post on my site about doing 12mph for 20 secs. I work in km/h but that sounds pretty impressive. During my HIIT I can currently keep up 15km/h for 2 minutes, but I aim to run the machine at it’s max one day, that’s 22km/h! I’m glad you agree with the HIIT, it’s a killer but seems to work great.

  3. March 9, 2009 11:20 AM

    Graig, it is even greater to give back in testimony bro! Keep shredding and do listen to your body when doing HIIT. ther is advice (mostly from my health and fitness advocate wife) that says don’t go over 90% heart rate or your cardio system will suffer from an excess expenditure. My own heart rate monitoring via the treadmill’s grips is I hit 90%+ regularly and occasionaly I hit 100%. I don’t know if this is bad since it is only the latter portion of a 1 minute high intensity interval, but I do know that I keep doing about 4 one minute intervals of 95%+ heart rate a week after warming myself up for about 10-15 minutes first with some 80-90% heart rate intervals. I do think HIIT is great, and is very much a mental game piece of mastery to me to see and feel the high MPH on the treadmill.

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