1. Getting 2 Binders - a thick 3-inch red one, and a thin 1-inch black one. In the thick one here's what I put:
(Since one complete pattern for me would be 2 weeks days, 2 weeks night, I did this for the entire 4 weeks, then decided to repeat it 3 times)... I made complete meal plans and workout plans. I put all the info into this one thick binder and then took only the first week out for my smaller binder for the gym. In the smaller binder was a photocopy of the Eating-for-LIFE method for the entire first week (page 184), a photocopy of the Training-for-LIFE Experience x 2 (page 185) for the 2 times I'd use the Upper Body Workout in the first week, a photocopy of The 20-Minute Aerobics Solution x 3 (page 179) and the Training-for-LIFE Experience x 1 (page 181) for my Lower Body Workout the first week. I also photocopied all the exercises I would uses in these plans so I could refer to them right in the gym to make sure I was doing them correctly. I could not afford to make even one mistake. My increases and High Points had to be totally reasonable and done with total focus and control. The day before I started, I went to the gym to get starting weights for my level 5 intensity (able to do 12 reps fairly easily) of all the exercises I would be doing the first week. Also in my gym binder, I put a page I called "Encouragements" that other people could sign to keep me going when I felt like giving up! This would help me mentally. One other key: I spaced my meals every 2-2 1/2 hours. On night shifts, I started my morning shake a lot later than when I was on day shift, because most of my meals are needed later in the day and part of the night. There's always a good space switching between nights to days because Sunday's are my free days and I just equalize out the time spacing. But, I found it very important to have all my meals totally pre-planned (not only for the week, but for the entire rotating 4 weeks) so I could whip off several chicken breasts and sweet potatoes all at once according to my plan. I even got to the point where I was making grocery lists for the entire weeks plan. The pre-planning idea really helped me overcome my handicap of rotating shifts. This was the only way I knew I could beat this disadvantage, turn it to my advantage, and make it work for me - was to be even more prepared and planned than the guy or gal who has those nice regular hours and weather to work with. Once I planned, & organized this, my focus was great, there was no turning back. The program was MINE! The perfect gift from Bill. All I had to do was Go For It and TAKE ACTION!
2. I also started reading up on Nutritional Supplements and reading the positive articles in Muscle Media religiously.
3. I took the following Vitamins daily: 1000 mg Vitamin C, 2-30 mg capsules Coenzyme Q10 (helps the transfer of energy on the cellular level), 400 I.U. Vitamin E, 3 Omega Oil Blend 9-6-3, 1-500 mg Glucosamine Sulfate caplet (helps repair joint cartilage), 1 Centrum Forte (high potency Multivitamin-Multimineral Formula containing 29 Essential Vitamins & Minerals), 1-500 mg Apple Cider Vinegar capsule, 1-50 mg tablet Pycnogenol and 1 Brain Power (both from Swiss and both for memory and brain function).
4. I also took the following at various points throughout my 12-week program (listed in detail on my website at www.geocities.com/danhanewich/BodyforLIFE200.html): EAS Myoplex Plus Nutritional Supplement Bars, EAS Myoplex Ready-to-Drink Shakes, EAS CLA, EAS Methoxy Factor HP, Ephedrine & Caffeine Wake Ups, and NHF Ultra Amino-Peptide 2000 tablets.
5. Specifically, during my last 10 days, I also added 2-200 mcg Chrome FTG, 6 Taraxatone capsules and 3-4 Vanadyl ph caplets.
6. My shakes up to Day 71 contained: 1 banana, 1 cup Master Choice Mixed Berries (strawberries, blackberries, raspberries, blueberries), 2 cups water, 1 cup Chocolate So-Good (fortified soy beverage), NHF Ultra Whey More, Creatine Monohydrate (from Day 29 to Day 54) - after that (and should've been right from the Day 1) only Creatine Monohydrate from EAS Betagen and Phosphagen HP, Labrada Glutamine, and Optimum Nutrition Taurine Powder to assist in rapid recovery from muscle overload and alleviate post work-out pain. After Day 71, I modified my shakes and meal plans in preparation for my final look I wanted to achieve in my Photo Shoot.
7. What people wrote (for which I will ever be thankful to them for) on my Encouragements page:
Dean Morgan my partner at GM: "Life is short. Life is fleeting. So don't just let every day be a casual meeting. To reach your goal there will be ebbs & flows which you must conquer. Dig deep - there is no pain! Be mentally tough. If you need help, you don't need to look too far. You can just look at some of the losers close by. That should do it. It comes from within." (Dean was run over by a fork lift that left him with spinal, nerve and bladder damage, but refuses to take a disability pension, choosing to come to work every day and do his part).
Chad, the guy who signed me up for membership at NRG in Oshawa: "One word: "Intensity." If it's not intense, it's not effective. Work hard & stay on track."
My friend Santino: "Dan, when someone is 115 pounds and wants to be accepted - they will do anything to be there. Please do this for the right reasons, not for the esthetic only. You will look fabulous inside and out. Good luck."
Debbie at NRG who took my beginning stats: "You will succeed! You've seen results. Continue your success. Work efficiently for success."
Liz, the GM and Owner of NRG: "I'm so proud of my wonderful members! Good Luck! Stay focused and follow your dreams. Sincerely... P.S. Help make us famous!"
My friend Jason: "Dan, Bravo on your new program. I know that you are going to realize what you are visualizing for yourself. Remember, you are perfect the way you are - if this gives you the inner strength and pride you should have for yourself, then I wish you strength and perseverance. All the best always." |
