Day 469: Hamstrung 2.0

G'day Shredders,

* Today was Day 10 of the Blogger Lock-Out on RTP-Blog.com

Day 58 of 84

Nutrition: My meal plan was spot on today.

Cardio: I ran only 4 km's today (instead of my new target of 8 km's) because my hamstring was playing up again. It is becoming a constant source of pain as I hit my second kilometre. I am still doing the reiki healing and massage daily, I just have to trust that it will heal soon.

M4 Shred:
Real-Time Accountability

Status:

Day 58 of 84

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

============================================

*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.

============================================

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

Blog Portal: www.RTP-Blog.com
Free Report: www.RTP-VIP.com

P.S. Below are Day 469 RTP Blog Daily Pictures for February 20, 2008: Mission 4 - Day 94 of 125 (M4 Shred: Day 58 of 84).

Day 468: A New Personal Best!

G'day Shredders,

* Today was Day 9 of the Blogger Lock-Out on RTP-Blog.com

Day 57 of 84

Nutrition: My meal plan was spot on today.

Cardio: I ran 7 km's today in 36:04 mins! This is down nearly 2 minutes since I started running at this distance last week!

M4 Shred:
Real-Time Accountability

Status:

Day 57 of 84

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

============================================

*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.

============================================

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

Blog Portal: www.RTP-Blog.com
Free Report: www.RTP-VIP.com

P.S. Below are Day 468 RTP Blog Daily Pictures for February 19, 2008: Mission 4 - Day 93 of 125 (M4 Shred: Day 57 of 84).

Day 467: HIIT & Lactic Acid Training

G'day Shredders,

* Today was Day 8 of the Blogger Lock-Out on RTP-Blog.com

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.

============================================

*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.

============================================

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

Blog Portal: www.RTP-Blog.com
Free Report: www.RTP-VIP.com

Day 464: HIIT Cardio & Abs

G'day Shredders,

* Today was Day 5 of the Blogger Lock-Out on RTP-Blog.com

Day 53 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 under some pain from my hamstring but I got the job done.

M4 Shred:
Real-Time Accountability

Status:

Day 53 of 84

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

============================================

*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.

============================================

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

Blog Portal: www.RTP-Blog.com
Free Report: www.RTP-VIP.com

Day 463: Double Shred - Take Two!

G'day Shredders,

* Today was Day 4 of the Blogger Lock-Out on RTP-Blog.com

Day 52 of 84

Nutrition: My meal plan was spot on today.

Cardio: Steady State cardio, I ran 7 km's and beat yesterday's time by 50 seconds running in at 37:14 mins.

Training: I did my previously postponed Lactic Acid Lower Body Workout today.

M4 Shred:
Real-Time Accountability

Status:

Day 52 of 84

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

============================================

*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.

============================================

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

Blog Portal: www.RTP-Blog.com
Free Report: www.RTP-VIP.com

Day 462: Double Shred

G'day Shredders,

* Today was Day 3 of the Blogger Lock-Out on RTP-Blog.com

Day 51 of 84

Nutrition: My meal plan was spot on today.

Cardio: Steady State cardio, I ran 7 km's and beat my previous best by 50 seconds! I followed up with a PM session of Hybrid Cardio and Ab Training.

M4 Shred:
Real-Time Accountability

Status:

Day 51 of 84

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

============================================

*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.

============================================

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

Blog Portal: www.RTP-Blog.com
Free Report: www.RTP-VIP.com

Day 461: Hamstrung!

G'day Shredders,

* Today was Day 2 of the Blogger Lock-Out on RTP-Blog.com

Day 50 of 84

Nutrition: My meal plan was spot on today.

Cardio: No cardio today.

Training: I had to postpone my Fat Loss Circuit Training Lower Body workout due to a nagging hamstring injury.

M4 Shred:
Real-Time Accountability

Status:

Day 50 of 84

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

============================================

*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.

============================================

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

Blog Portal: www.RTP-Blog.com
Free Report: www.RTP-VIP.com