Thursday, January 31, 2008

M2 | Week 3 | day 3

Rest day

Again, active rest....walking around a golf course, but otherwise my rest day.
There is so much going on in my life right now I don't know which way is up. Tax return time...bringing a few new properties of mine on line and....I'm developing a whole new health and fitness product which I'm really excited about....will let you know in due course, but I'm planning to launch end August, which is our (South Africa's) run in to a new summer.

On top of that I have a whole bunch of new clients in my fitness business which is great....I love to make a difference in people's lives. social life is on the up

Looking forward to Sunday. Sean Pollock one of our great international cricketers is retiring and it's his last match at The Wanderers cricket ground on Sunday AKA "The Bull Ring" South Africa plays the West Indies...calypso cricket....and there are about ten of us going for the day. Going to be great, can't wait.

BTW - The law of attraction question.


Tuesday, January 29, 2008

M2 | Week Three Day 2

Fantastic training session today following by Hiit cardio with a max of 14. Went at the whole thing pretty hard.

Eating good and am very happy with my progress.

I apologise for my posts being a bit thin and purely training oriented. I seem to have a lot less time to post this year than I did last year.

That will change as I get more organised and I will be able to visit all the shredder sites.

Fact is ...I AM still here and shredding.

M2 | Week Three | Day 1

Started the third week of my new routine. Very happy with the way it's going and will keep going with the fat loss part of it in different forms for about the next seven weeks before starting Hypertrophy. I believe I should be pretty lean by then and ready to start a size program...but we'll see.
Eating is going well am just a bit shy on water intake.

Friday, January 25, 2008

M2 | Week Two | Day 5


Have had a great weeks training and have adapted really well to my new training routine. Feel stronger and leaner and am hitting new personal bests with a lot of my lifts.

EXAMPLE - Incline dumbell bench press - 88lbs in each hand (40kgs) - 3 sets of 10
and this following supersets with deadlift which is fatiguing enough on it's own.

So am feeling brilliant.

M2 | Week Two | Day 4


This post is LATE.

Why....? "Rolling Black outs" or "Load Shedding" as the government calls it.

Our dear government made a monumental stuff up when they failed to act on a white paper that said we were headed for Power broblems if we did not build new power stations to take care of increased electricity 1999.

Nothing was done and the white paper has been proved right. Grid locked intersections because traffic lights are out. Businesses with no electricity, it is proving a nightmare.

Try training clients in a gym by candlelight..."Oh sorry, I dropped a 50lb weight on your big toe, I didn't see it in the dark.

If this was the USA the litigation lawyers would be rubbing their hands in glee.

So yesterday when I wanted to write this post I couldn' laptop's battery was flat.

Please bear with me everyone I will do all that I can to be on time but from time to time, posts may be late.

Just another challenge I guess.

M2 | Week Two | Day 3

I'm feeling really energised on this new program, I know it's early but a positive mind makes all the difference and I'm feeling fantastic. Friday's pics, however will tell the story.

Tuesday, January 22, 2008

M2 | Week Two | Day 2

Stepping it up a gear.
Reflecting on last week I felt that although things had seemed to go smoothly there wasn't the intensity that I wanted so I decided to make some changes and ramp up the effort levels.

My changes are :-
switching from 3 days of wt training and 3 days of cardio to 4 days of weight training and 4 days of cardio on the back of the weight training.
So Mon Weights followed immediately by 20-30mins HiiT.
Tue As above
Wed rest - well...I guess a game of golf carrying my own bag is active rest
Thurs As Mon
Fri As Tue
Sat Rest
Sun Rest or active rest as in off road MTB ride

I figure the cardio will work better since I'm doing it off the back of glycogen depletion from weights and I'm doing an extra session but with more rest.

My weight training is super intense at the moment but I'm loving it. PICTURES SOON.

Can't wait to see the results of my change in training.

Oh yes...just got some style and beauty in the gym at the moment. I trained an ex Miss South Africa beauty queen some time ago who then became a good friend. She has just referred another ex Miss South Africa beauty queen to me and she started training yesterday. She is great fun. Ain't that cool?

Got to be the best job in the world. I love it.

Friday, January 18, 2008

M2 | Week One | Day 5

Most effort expended for any training session in the last few weeks...felt really good to work hard.
My eating has been 100% and my water intake is perfect.
Cardio tomorrow

Thursday, January 17, 2008

M2 | Week One | Day 4

As I quietly creep up on the end of week one I remember now, how quickly time disapears right before your eyes, and I know that the next time I blink I will be looking at week twelve.

It kinda focusses your thinking on the NOW. Do the best we can NOW because NOW is now the PAST.

We only have a limited number of workouts, cardio sessions, meals...Don't let another day go past without being EXCELLENT in all that we do.

I had a great weight session today and have been eating well, I MUST be making progress...right.

MISSION 2 | Week One | Day 3

That's the largest, type face I can find to express the most important value that I embrace.
Adam commented on my "I'm the Bomb" article by saying that "I was honest".
..I believe that this is a critical success factor in anybody's progress forward.

It starts with BRUTAL self honesty IF WE ARE TO GET ANYWHERE IN LIFE.

The definition I like most for integrity is a simple one ' thinking, talking and walking the same way'. In other words if you are talking up a storm about how great you are, but you are thinking that actually you are pretty useless and you are walking with your head down ' as if you're always looking for a quarter, then nothing is lining up.

Integrity is the only real lasting value we can place on ourselves. Money is not, possessions are not good indicators of the worth of a person, only integrity will let a stranger know what you are worth.

On a daily basis, if we set out to be better from an integrity or personal honesty viewpoint we cannot fail to be better in everything we do.

If we make an apointment with ourselves to, say...file our tax return today and we put it off, several most of us have done, what are we telling ourselves subconsciously...we are unreliable.

Honesty is the single most important word that can completely transform your life.

You start really thinking about the decisions you make, such as overpromising and underdelivering.

That throwaway thing that we do with others like....I'll call you...or we'll get together soon....when we have no intention of doing either, subconsciously erodes our own personal integrity and before we know it, we are procrastinating all over the whether you like it or not THAT IS LYING TO YOURSELF . The next step is lying to others.

So when you make that decision to be honest, stop yourself from saying ' We'll have coffee next week' if you have no intention of doing so.

Don't over commit.

That is why this 'shredder accountability' is so important, but only if I tell you that I'm going to do something, then let you know you if I fall down. After all there is only one perfect person...and he does not live on this planet.

Let your yes be yes and your no no. How's that for wonderfully simply wisdom

My training and eating are going great and I'm loving life...honest.

Tuesday, January 15, 2008

MISSION 2 | Week One | Day 2

I learned a BIG lesson AGAIN...
I am not as bullet proof as I thought I was. I am harshly reminded, that just when you think you are"The Bomb" you're not. A big smack on the back of the head brings you back to earth with a large bump.

I got to meal six last night feeling very self satisfied that the day had been completed in exemplory fashion. Trained hard, drank lots of water etc. I sat down to watch "Las Vegas" the show... when that little voice in my head said to me " You know that blueberry cheescake ice cream that you ate on sunday....well you know there is still some in the fridge." "Not interested" I told that voice..."Don't want it, it's not part of the plan, it'll keep till sunday."
"Yes but, you know a little piece would round off the day and....wouldn't really hurt...I mean you're so on top of things right are the Bomb right ....c'mon."

Now I know from years of experience not to leave junk food in the house after sunday evening but no... I'm "The bomb", not me I'm over that kind of temptation....GARBAGE. I will never be over it so....what to do... never again will I leave junk food in my house during the the week. Sunday night I will bin anything I don't intend to eat Mon-Sat. PROMISE.

End of the story - I ate a large plateful and have been beating myself up ever since.

I am NOT "The Bomb" I am NOT invincible, I am a human being with weaknesses, just like everyone else. But I can make damn sure that temptation is not left in my way.

Hi my name is Dougal and I'm a Food Addict.

Monday, January 14, 2008

MISSION 2 | Week One | Day 1

Mission Monday
This is so cool, day one is here. Am so excited about this project and am really up for it.
Day One started with measurements:
Weight 96.5kgs
Body Fat 14.5%
LBM 82.5kgs

planned my eating yesterday and have been 100% on plan so far through meal 3.
1 Protein shake Oatmeal 2 glasses water

TRAINING - Fat Loss Program Lots of water

2 Protein Creatine banana post workout smoothy 2 glasses water
3 Tuna Salad Baked Potato 2 glasses water.


See Ya.

Friday, January 11, 2008

MISSION 2 | mission statement and contract

M2 - Day 1 starting pic

M2 - mission statement

To continue on my path to master my chosen lifestyle and be the fittest, healthiest, happiest ME I can be. I will only compare myself to me and will work every day to be better than I was yesterday.

M2 - contract

This confirms my "Mission 2" contract with Adam Waters, Shredder Council, every visitor to my website, my family and myself.

There is no turning back there is no way out. This contract is irrevocable.

My primary goal Age group winner in the Body-for-LIFE competition.

In order to do this in 12 weeks :-

  1. I will lose 6% body fat
  2. I will shed 8kgs of fat
  3. I will weight train a minimum of 3 days per week
  4. I will cardiovascular train a minimum of 2 days per week
  5. I will eat a minimum of 5 healthy balanced meals per day
  6. I will drink a minimum of 8 glasses of water per day
  7. I will read my goals and affirmations at least 3 times per day
  8. I will plan and visualise my training before each session
  9. I will plan my nutrition intake the day before
  10. I will improve my performance each and every session

I will be single minded and nothing will deter me from my goal

This contract is binding and irrevocable and nothing will stop me.

EeeeeeeHaaaaa - Please join me for this incredible ride

Thursday, January 10, 2008


This beautiful lady is my major motivating factor. Supportive, encouraging and prepared to take risks with me. The perfect formula for success

You can take a horse to water but you can't make it drink.

I have a young protege working with me in my training business and we were talking this morning about how to pursuade people to get fit and reclaim their lives. Now, this kid trains hard eats well and looks great. Everybody tells him so but when he says.."you can too, come to the gym and we'll show you how", they all complain about how it'll cut into their social time.

It seems that the common denominator is - landing with a great big THUD at...rock bottom.

At some stage you will and when that happens getting in shape is simple. Not easy but simple.

It happened to me and all I can say is that, thanks to Adam I found my way back and am well on my way to the best shape of my life.

For those out there who are struggling, keep on searching for that one thing that will motivate you and "when the student is ready, the teacher will appear." The rest will fall into place

It's not how many times you are knocked down, it's the getting up that makes you a hero.

My relationship has also helped me to keep on getting up. All my failed attempts were followed by..." I believe in you, I know you can do it." The question "Are you proud of me" followed by "I always have been." is the key.

Relationships are funny things. My girlfriend and I are very different. She, gregarious, regal, an absolute presence wherever she goes and I, an introvert, and a homebody...but the glue that binds us together is that our goals and dreams are identical and I believe that is the key. We are both risktakers who are committed to makng all our dreams come true.

If you combine someone who likes structure and the safety net of a salary together with with someone who is highly non risk averse but you are both party animals, you can see trouble coming a mile away.

Am back into the swing of training four days a week with two cardio days....and have been eating very clean, and apart from a little soreness am feeling fabulous.

Watch out for my future plans. TOMORROW.

Monday, January 7, 2008

break in time - one week.

Back on the horse to day - going to spend a week getting back into serious training before committing to daily goals. Am looking forward to getting back into the gym and expect to get the best results of my life this year.

I'm not just training randomly for this week - I have a plan and am firmly back on my eating plan as well so when next monday arrives I can hit the ground running.

See you tomorrow for some feedback.

Thursday, January 3, 2008

08 | Happy new year

Firstly, Happy new year to all of you and all the best for 08, it is your choice after all.

Secondly, Shredder council, it's great to be back, although I see from Adam's site that I may not be part of that any longer. It was never my intention to not be back but I am lucky enough to be able to choose when I go back to work, so although I'm completely committed to a full transformation, if I had accessed my mail a day later I would have been I say I may still be. I await "The Boss's" reply to my comment on his blog.

No matter, whether I am or whether I'm not, I continue to be accountable to everyone who reads this.

I have just returned from one of the most beautiful parts of South Africa...for those of you who do not know this country, please accept from me that places close to where I was, are not called "God's window" and "Pilgrims rest" for no reason.

My girlfriend and I were guests of friends who own a large holiday home on the banks of a lake surrounded by the most beautiful forests. Absolutlely fabulous. Unfortunately my kids were with my ex wife at the beach and my g/f's kids were in Europe with their Dad.

This place is in a different league. Most of the people in this exclusive enclave travel by helicopter. Xmas eve we went to a drinks party next door (access via the beach on the lake) where the owner has a heliport on his front lawn...and uses it. He owns a Bell jet ranger and a fixed wing to get to his luxury resort lodges in other countries.

We were having, ahh hem... a latte, in a strip mall close to our lake house when our neighbour on the other side arrives for a quick guessed her helicopter. From there to wakeboarding on the lake.

At the end of December all these people close up their summer homes and head for Europe to ski.

All these people however, I discovered, are very friendly, very hospitible, very normal. They just have buckets of money.

What did I do...exercise wise on my vacation....well actually I was very active...although I did not go near a gym, which I didn't mind, I went mountain biking with friends in the forests...VERY hard work as these forests are extremely hilly. I ran occasionally, around 4 miles, around the local roads and a golf estate, I swam (distance) every day, and I played some golf.

Food wise, although I made sensible choices it is hard to pick and choose when you are guests, and especially with people, and a community who like to party.

I didn't get too bent out of shape but I am looking forward to getting back into the gym monday and starting a new 84 day program. M2 - revisited.

So...I'll post my goals on day one.

Here is a pic taken today so you can judge for yourself, how badly I behaved.