Long time no see (12 years to be exact!). I may have a bit to say over the next 12 weeks if all goes to plan but for now I’ll just get to the point. This Mission comes off the back of a pretty ordinary time in my life on multiple fronts. I won’t cover all ten years now but let’s just say the month of June in 2021 was particularly tough.
One of the greatest indicators that my life has been going south for a long time is my weight. When I catch a glimpse of any pics of me pre-2010 I have a mixture of apathy and anger. How could I let all that work go to waste and end up here? Believe it or not, I am right now 40 kg (88 lbs) heavier than my “before” picture from my original Mission 1 in 2006! How is that even possible?!
I know that raw weight is not the be all and end all when it comes to health and fitness, but whether I like it or not my weight and bodyfat is an accurate representation of how I have been travelling over the last decade (i.e. not good).
Weirdly enough, in spite of the year I’ve had I have a feeling that this Mission might be different from all the other failed attempts. It could be a case of wishful thinking, or perhaps it really is one of those “silent vow” moments that come to reality? Time will tell, but I do feel good about this Mission. And honestly, at my age it is pretty much now or never.
My Pre-Mission 1 Results:
Why will this time be different? Well, I have the added benefit of not coming into this Mission “cold.” That’s right, I actually have two weeks of 100% nutrition and training compliance under my belt! So, even though my starting weight for this Mission is 124.40 kg (274.2 lbs) I was 129.70 kg (285.9 lbs) just two weeks ago! Some might say that a 9 lbs weight loss in two is too fast, but from experience this job either gets done fast or not at all.
The main reason I did a “dry run” prior to this Mission was to test my “radical” nutrition training plan. While my training plan would be judged “extreme” in some quarters it is not too different from the original RTP Training Program. In light of my current weight I had to make some adjustments to volume and intensity, i.e. more of both!
During this two-week period I also took the time to integrate the core modules of my original RTP Transformation System into a daily routine. In the past I’d do the mindset, motivation and goals exercises in the days prior to a physique transformation and then focus exclusively on training and nutrition during the 84 days. This time around I will be doing these habits/rituals on a daily basis.
New (And Improved?) Daily Accountability System:
Back in the day (before I disappeared) I actually became known for a 10-point daily accountability system that I (and many Shredders) used while on a physique transformation Mission. Many of us had great success with this approach as it gave you a daily checklist of what needed to be done for a successful transformation. In my opinion, breaking down a Mission into bite-sized daily pieces is really the only way you can get results.
This time around I have a new twist on the daily accountability point scoring and stat keeping. As you can see below I have adjusted the weighting of physique pictures (now 3 points) and added the following to the daily score: nutrition pictures (food and drink); real time performance “wildcard” (for me, it is minimum 10k steps per day) along with the original RTP modules done daily (mindset, motivation, goals and accountability rituals/exercises).
*My new daily accountability points system and “proof of work” stats (taken from home scales and Garmin watch) will be at the foot of each post.
I think this daily accountability scoring system is better balanced than the previous version which allotted only one point to the daily physique picture and six points to meals. Nutrition is important, but not six times more important than fronting up for pictures every day! Daily pictures are in actuality just a proxy for ensuring that training gets done. Anyway, that’s my theory, time will tell if this new approach works!
Nutrition Pictures Not Going On This Blog (Yet):
While I will be taking pictures of my food and drink every day but I won’t be posting them on this blog at the moment. My nutrition plan is non-mainstream and I’d like to test it out myself over a full Mission before any keyboard warriors out there give me a whole list peer reviewed studies on why it won’t work!
Nutrition topics on the Internet these days seem to generate a lot of friction and factionalism. I have seen so many big time nutrition experts lose their cool when discussing the latest studies or the relative effectiveness of one over the other.
That won’t be me! Even if I am successful on this Mission I have zero interest in entering into any “debates” about nutrition with other bloggers or experts. I’ll perform my “study” on the one and only “subject” I can control…me! In other words, results over dogma!
Weekly Accountability Videos:
The final piece of this updated accountability puzzle will be me fronting up each week on video to discuss my results (or lack thereof). Showing my face on camera each week is definitely not something I will enjoy doing! However, I know from past experience that the “positive pressure” I will feel throughout the week will almost certainly guarantee a high level of compliance.
In my Weekly Accountability Videos I’ll discuss each facet of my accountability system: mindset; motivation; goals; accountability; nutrition and training. These were the original modules of the RTP Transformation System released back in 2009, the only difference now is that I will be integrating all of it into a daily routine. We’ll see how we go.
That’s all for now, until tomorrow (hopefully),
P.S. I’ve embedded my Weekly Accountability Day 1 video below and Mission Parameters below.
P.P.S My videos will all be hosted on my Vimeo Channel.
Mission 1: Day 1 of 84 – Aug 10, 2021
Operation Rising Phoenix: Day 1 of 365*
* Four Missions To Be Completed in 365 Days
1) Mindset (My Stand)
2) Motivation (PRW’s)
3) Goals (Visualisation)
4) Accountability (Scales)
5) Physique (Daily Picture)
6) Nutrition (Daily Picture)
7) Real Time Performance
Daily Accountability Score
Cumulative Acc. Score
Cume. Acc. Percent Score
Mission 1 – 2021: Appetite For Reconstruction
*Four 84-Day Missions To Be Completed in Year One – August 10, 2021 to August 9, 2022
Aug 10 – Nov 1, 2021
84-Day Physique Transformation
Gold Coast, Australia
Too Many to List!
RTP HyperShred Program
M1 Judgement Day
Day 90: Nov 7, 2021
Goal 1) Run 5km in under 30 minutes
Goal 2) Swim 250m in under 10 minutes