Day 282 Video: Mission 4 Begins!


I’m back…and this time I’m playing for keeps! 

After a two-week “Active Recovery” break today marks the start of Mission 4! This Mission is once again 84 days in duration, and will take me right through to Day 365. 

I am beginning this Mission at 87.2 kg with a body fat reading of 15.4% on my home scales. On a quick side note I did have my body fat tested four days ago by an “Inbody 570” (bio impedance machine) and it measured me at 14.5% (screenshot below). I will have a follow up “InBody test” test done on Day 365 to get a more accurate comparison.

RTP Muscle for M4!

Back in 2009 myself and Carlos DeJesus (1985 Natural Bodybuilding World Champion) published a book titled RTP Muscle.

This muscle building guide was based on Carlos’ original Composite Training Formula (CTF) used with great success by himself and his champion protégés. 

I even had a crack at RTP Muscle for my original Mission 6 back in ’09. I was happy with my results at that time and felt that if I stuck with it for another Mission I might have been able to hit a high point.

Unfortunately I got sidetracked and went on a slow downward spiral after my Day 1000 which ultimately took me 12 years to come back from.

Anyway, this is all to say that RTP Muscle holds a very special place in my heart. This time around I’d like do it justice by following it to the letter and giving it a red hot go! By doing so I’ll also be able to continue the legacy of the original CTF, which was built and tested by Carlos from the ground up. 

Mission 4 Judgement Day “Event” Challenge: Golf!

Coming off my surfing and triathlon challenges from previous Missions this one will carry on the “tradition” of focusing on a specific sport/skill. For Mission 4 it is…golf! 

That’s right, my Judgement Day Challenge will take place on a golf course! I have not played golf for over 20 years so this one will really test me. Luckily I’m in good hands as my brother, PGA Pro David Waters, will be the one coaching me! 

David Waters Golfer
My bro! David Waters, PGA Professional Golfer

Dave has been in the game for over 20 years and judging by the rave reviews he receives from his clients I have no doubt he is the man to get me to my goal…shoot under 100 for 18 holes!

During the seven years I (sporadically) played golf I was never able to get into the double digits. Can I do it thirty years later? Time will tell!

In addition to golf I will also continue my tradition of doing Judgment Day Exercise Challenges at the end of M4. These are: 5km run; 250m swim; push-ups; chin-ups and hanging leg raises. 

Well, that’s a wrap for Day 1 of Mission 4. Until tomorrow…

Eat Clean,
Shred Hard,
Think BIG!


PS Below is a screenshot of my “InBody” bodyfat scan.

Real Time Accountability Log
Day 282 of 365 – May 18, 2022

Mission 4: Day 1 of 84

RTP Module



1) Mindset (My Stand)


2) Motivation (PRW’s)


3) Goals (Visualisation)


4) Accountability (Scales)


5) Physique
  – Daily Acc. Picture (3 pts)
  – Training Complete? (1 pt)


6) Nutrition
  – Food Daily Picture (2 pts)
  – Drink Daily Picture (1 pt)


7) Real Time Wildcard
  – Minimum Steps 10k


Daily Accountability Score



Cumulative Acc. Score



Cume. Acc. Percent Score



Real Time Accountability – Day 282
Scales/Step Count (Proof of Work)

Mission 4: Day 1 of 84 – May 18, 2022


Step Count/Training

4 thoughts on “Day 282 Video: Mission 4 Begins!

  1. I’m really looking forward to coaching my Bro! He’s always had a knack of picking things up very quickly. It’s going to be a fun ride! We’re going to start with the basics and then ramp it up to the short game then taking what we learn onto the course. Looking forward to being part of your journey!! See you soon!!

    1. Hey bro, thanks for taking me on as a client! I am looking forward to getting coached by you, and seeing up close what you do as a pro. Hopefully I can shoot under 100 on M4 Judgment Day!

Leave a Reply

Your email address will not be published. Required fields are marked *