Day 469: M6 Starts With A Bang…Down 4 lbs In First Week!


My first week on Mission 6 is a success…1.7 kgs (4 lbs) down and a 100% compliance rate to my nutrition and training plan!

After the run of injuries, illnesses and calamities I’ve had over the last two Missions it feels great to actually nail a week at 100%. I realised yesterday that it has probably been about five months since I completed a week at full compliance.

M6: Week 1 Results

According to my home scales I went down from 92.70kg to 91.00 kg (204.3 lbs to 200.6 lbs) over the last seven days. Importantly, my body fat also reduced by 0.6% over the week as well. Below is a screen cap of my weight stats for week 1.

M6: Week 1 Activity Stats

Looking at my Garmin stats for the week I can see that earned every gram of fat reduction this week! I completed all six scheduled workouts on RTP HyperShred, along with five post-workout swims.

The other metrics I am keeping a close eye all went well too. That is, my average daily step count (20k plus), my average resting heart rate (43 bpm) and my sleep (6 hrs 22 min). Ideally, I’d like to get my average sleep time above 6 hrs 30 mins.

Looking Ahead to Week 2

This week I’ll be maintaining my HyperShred workouts and adding in some cardio. My goal is to get my workouts done first thing in the morning and quick cardio sessions done in the evening. 

I’ll also be maintaining the nutrition plan I have followed since Mission 1 2021. While very basic, it works like nothing else I have ever tried. Check out the nutrition topics in the sidebar for more detail.

Until next week,


Weekly Accountability Log
Day 469 of 730 – Nov 21, 2022

Mission 6: Day 7 of 84 (M6 Week 1)

RTP Module



1) Mindset (0.5 pts per day)


2) Motivation (0.5 per day)


3) Goals (0.5 pts per day)


4) Scales (0.5 pts per day)


5) Physique
  – Weekly Picture (21 pts)
  – 6 Workouts? (7 pts)


6) Nutrition
  – Food Pics (2 pts per day)
  – Drink Pics (1 pt per day)


7) Real Time Wildcard
  – 10k ave steps (1 pt p/d).


Cumulative Acc. Score



Cume. Acc. Percent Score



Week 1 Accountability – Day 469
Scales/Step Count (Proof of Work)

Mission 6: Day 7 of 84 – Nov 21, 2022

Weekly Weight/Bodyfat

Weekly Steps/Training

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