Here is your newest issue of Fit Physique.

I hope everything is going well.

Check out your f'ree bonuses at http://www.buildleanmuscle.com/bonus-reports.html

More f'ree stuff is coming as soon as I get a break in my schedule and can get them online.

Also, there is a link at the bottom to past issues of Fit Physique. I know, I know, I'm past due with this issue. It's been a hectic few weeks.

On A Personal Note

The weekend of September 18th and 19th marked my 12th year participating in the MS 150 Weekend Charity Bike Ride to raise money for the fight against Multiple Sclerosis.

The ride started just outside Philadelphia and went to Ocean City, New Jersey on Saturday and back on Sunday.

The trip was great, although exhausting. We did manage to avoid the rain they thought we might be getting from that particular week's hurricaine but we weren't able to avoid the wind, especially on the ride back Sunday. The wind was absolutely brutal, making it very cold at 7 in the morning.

Every year this event renews my hope that things aren't as bad as they seem. They are good people in the world. over 5,000 riders participated and raised over $3 million dollars. Like every year, the volunteers (the people that really make events like this happen) were absolutely amazing. What they do to support the riders every step of the way is phenomenal.

Thanks to all of you who supported this cause with the purchase of one of my books. You make a difference.

Now, besides the wonderful aspect of contributing to a great cause, how does such an event help me reach my health and fitness goals? Through the motivation of setting a deadline for achieving a goal. After all, I don't think I could bike 160 miles over a weekend if all I did was sat on my butt, watched tv, ate pizza and drank beer. No way.

The deadline of this ride helped keep me on track, riding my bike 5-6 times per week. Every time I thought about skipping a day for no reason more than I just didn't feel like it, I'd remind myself that pretty soon I'd be riding those 160 miles and that would get me out and on my bike. Most likely, if I didn't have the 'deadline' of this event, I would skip those days.

Setting a deadline to achieve your goals goes a long, long way toward making sure you do what you need to do to get where you want to go. It's much more difficult to put something off when you have a deadline looming.

Now that fall is here and it's getting windy and cooling off (at least here in the northeast it is), biking season trails off and it's time to devise a new training program to reach new goals.

First off, I can add heavy squats back into my training program. I also have to adjust my caloric intake to adjust for the fact that I am no longer biking 150 miles a week.

I don't want to drop it too low, though, and slow down my metabolism, especially since I want to focus on building muscle and staying lean.

Given these goals, I am going to work in three week cycles, adjusting my calories in the following manner.

Day 1 - 2,600
Day 2 - 2,500
Day 3 - 2,400
Day 4 - 2,300
Day 5 - 2,200
Day 6 - 2,100
Day 7 - 2,000
Day 8 - 2,500
Day 9 - 2,400
Day 10 - 2,300
Day 11 - 2,200
Day 12 - 2,100
Day 13 - 2,000
Day 14 - 1,900
Day 15 - 2,400
Day 16 - 2,300
Day 17 - 2,200
Day 18 - 2,100
Day 19 - 2,000
Day 20 - 1,900
Day 21 - 1,800

At this point, I will take a look at my progress (using body fat calipers, the scale and the weight increases on my exercises) and then devise a new plan for the next three weeks.

The cycling of calories in this manner is good both for building muscle and losing fat. How high you start and how low you go depends both on your goals (building muscle or losing fat) and your individual metabolism. If you are building muscle you don't want to make your low days too low. You just want to have some slightly lower calorie days so that you keep fat gain to a minimum as you add muscle.

For losing fat, you don't want your high days too high (for obvious reasons) but you also don't want your low days too low, otherwise you will lose lean muscle and put your body into starvation mode, which will cause it to slow your metabolism down and store fat - two big no no's. If the weight stops coming off, don't always go lower on calories but consider increasing your cardio training (or just increasing the intensity of the time that you do your cardio - the more intense it is, the more calories you burn during the same amount of time).

Next issue we'll take a look at my weight training and cardio programs.

We'll also take a look at the problems the supplement industry is facing. And I don't mean the fradulent supplement companies trying to steal your hard earned dollars.

I am talking about the legitimate supplement companies that provide products that improve your health - the trial lawyers and the federal government are targeting them and looking to do away with quality products the same way they got rid of ephedra. Did you know the FDA, in the past, tried to make simple vitamins and minerals classified as drugs so they could control distribution. This is bad news. Please don't miss the next issue. Your health could depend on it.

Thanks for reading.

RESOURCES: Check out these resources to help you reach your goals. Fitness Resources

Now is the perfect time to check out Fit Physique. http://www.buildleanmuscle.com/fp.html

"The book is outstanding. Great reading."

Mike Westerdal, CPT
Critical Bench, LLC

"Gregg's entire book is awesome! It's filled with some of the best information you will find about losing fat and looking great. How could it not be? Gregg is one of the brightest fitness professionals I've ever had the pleasure of knowing. Be sure to check it out "Fit Physique" at: http://www.buildleanmuscle.com/fp.html"

Jim Labadie, Certified Personal Trainer
www.yourfitnesscoach.com

It not only gives you a direct roadmap to help you gain muscle, and burn fat fast it also provides you with non-hype based, proven fitness information that you can apply in many fitness arenas.

Check it out at:http://www.buildleanmuscle.com/fp.html

For all you skinny guys, you might want to check out The Skinny Guy's Guide To Building Mass Fast at http://www.buildleanmuscle.com/gain.html

Top supplements at the lowest prices -
http://www.buildleanmuscle.com/supplement-page.html

Remember, Fit Physique is your newsletter and buildleanmuscle.com is your site. I welcome all feedback, questions, and comments. Let me know what you like, don't like and want to see in the future.

http://www.buildleanmuscle.com/about-me.html

Until next time

Yours In Fitness,

Gregg Gillies Click Here To Contact Me Via Email