Would anyone like to join me on this quest?

Here are my stats:
Age: 40
Height: 170.2 cms
Weight: 90.9 Kg
Exercise level: 1.55 (Moderately Active)

BMR= 1890.33
66 + (13.7 X 90.9 Kg) + (5 X 170.2cms) - (6.8 X 40 yrs)= 1890.33 BMR
1890.33 X 1.55 = 2930.0

* I need 2930.0 Calories a day to maintain my current weight.
* 1 pound of fat = 3500 Cals.
* To lose 1 pound of fat a week I subtract 500 cals. a day from 2930.0 = 2430.0 cals. (3500 / 7 days = 500)

I'm on a mission to lose 2.5 pounds a week without losing any lean body mass. So, by my calculations I need to consume 1680 cals. a day.
2930 - 1250 = 1680

I eat 6 meals a day with a 40-40-20 Macronutrient split..take a good multi-vitamin, and drink LOT'S of water! I try to drink 16 cups a day...or 1 gallon.

I have adopted an "All or Nothing" attitude, so I don't drink alcohol, or have a "Free" day.

40-40-20 Macronutrient split (I don't really count calories though...I use the portion method outlinened in the BODY-FOR-LIFE program.)

40% Protein
40% Carbs
20% Fat

I'm going to start using the MAX-OT system on Monday. I do HIIT Cardio 4 X week. I will also start training with my Brazilian Jiu-jitsu club again. I've been advised to cut back on the BJJ until I lose the weight in order to get as much recovery time as possible, but I think I'll just trade a couple of HIIT days..(I love BJJ!)

I'm not sure how long this will take..I will do MAX-OT in 8 wk cycles. Take a week off, and start again.

If anyone is interested, I would be happy share notes, etc..! Let's get busy :db:

Shaun
King Karma (http://www.kingkarma.com)

Let's get ready to rumble.......


12% Bodyfat challenge Roll Call & current measurements
KKShaun (200 lbs, 25%)
ellipticer (194 lbs, 20%)
8packboy (172 lbs, 20-25%)
badgolfer (225 lbs, 24%)
dashlevel (223 lbs, 29%)
Juche (258 lbs, 24%)
QuikZ06 (225 lbs, 20-22%)
smillies (218 lbs, 20%)


Next Weekly Check-In: Sunday February 27th
:tu: :tu: :tu: :tu: :tu: :tu: :tu: :tu: :tu: :tu: :tu: :tu: :tu: :tu: :tu: :tu:



Starting stats............................


KKShaun

Age: 40
Height: 5'7"
Weight: 200 lbs
Bodyfat: 25%

Nutrition: 40P / 40C / 20F
Cardio: HIIT Cardio 4 x week
Weights: Max-OT



ellipticer

Age: 30
Height: 5'9.5"
Weight: 195 lbs
Bodyfat: 20-22%

Nutrition: 50P / 25C / 25F
Cardio: 70% MHR fasted Cardio 6 x week
Weights: Heavy, low reps, low sets



8packboy

Age: 27
Height: ??
Weight: 172 lbs
Bodyfat: 20-25%

Nutrition: Weetabix, tuna, salad
Cardio: 2 x week
Weights: lifting



badgolfer

Age: 27
Height: 6'6"
Weight: 225
Bodyfat: 24%

Nutrition: common sense 4 x day
Cardio: 2 x week
Weights: 3 x week



dashlevel

Age: ??
Height: 5' 11"
Weight: 223 lbs
Bodyfat: 29%

Nutrition: 6 x day, 1400 cal total, 1700 on lifting days
Cardio: fasted cardio 6 x week
Weights: every other day



Juche

Age: ??
Height: ??
Weight: 258 lbs
Bodyfat: 24%

Nutrition: ??
Cardio: ??
Weights: ??



QuikZ06

Age: 26
Height: 5'8"
Weight: 225 lbs
Bodyfat: 20-22%

Nutrition: Diet Power controlled, 6-8 meals a day
Cardio: fasted cardio, 30-60 min, 4 x week
Weights: Fri, Sat, Sun; hard and heavy



smillies

Age: 31
Height: 6'2"
Weight: 218 lbs
Bodyfat: 20%

Nutrition: apples, sandwiches, clean dinners + beer
Cardio: Tue, Thurs, Sat / 151 bpm cardio
Weights: Mon, Wed, Fri / alternate lower & upper body


.............................................

Let's get ready to rumble.......

I'm taking Shaun's challenge... I hope he's ready for some heavy weights and lots action.

Age: 30
Height: 181 cms (5'9.5")
Weight: 88.5 kgs (195 lbs)

I've got a running start on Shaun since I'm down from 235, but he does seem very dedicated so I expect a tough fight down to 12%! That was my goal all along, as well as building lean mass. I've been doing Max-OT routines but I've now switched to Doggcrap style sets for a change.

This morning I've already walked 1/2 hour then 20 minutes of HIIT running on the treadmill while fasted. Breakfast was 1 egg, 4 whites, and a piece of whole grain toast. Later this evening I'll be in the gym for an hour kicking my logbook's ass.....


What are you doing this lazy Sunday, Shaun?

:tu:
Awesome! Today was Back, Biceps & Forearms. I'm ready to step up the training. I've been pretty lazy where the cardio is concernred lately..I've been concentrating on adding lean mass for about 4 weeks. I will go another 2-3 weeks hard, and then start cutting away the fat to see what's there...lol! That's the plan anyway. I'm always open to suggestions...I just wanna get ripped. Let's rock n roll.

:tu:

Awesome! Today was Back, Biceps & Forearms. I'm ready to step up the training. I've been pretty lazy where the cardio is concernred lately..I've been concentrating on adding lean mass for about 4 weeks. I will go another 2-3 weeks hard, and then start cutting away the fat to see what's there...lol! That's the plan anyway. I'm always open to suggestions...I just wanna get ripped. Let's rock n roll.

:tu:


Did you hit the weights hard yesterday??

I didn't get to the weight room until 8pm.. I attended a family party in the afternoon so I had to pick and choose from the food available. Let's see... a few mini quiches (somewhat fatty combo of protein/carb), a ton of shrimp from the cocktail (probably 20), and the rest of my plate was raw vegetables. Avoided.... damn good looking sausage rolls and every cookie, cake, etc.

I'm a morning person, and I never normally work out at night so I must admit I was probably only at 90% intensity. I did the 2nd day of the DC split: biceps, forearms, calves, hams, quads. My squat weights sucked but I'm trying to get used to traditional squats on the back instead of DB squats at my side.



btw.. don't let the cardio go too long! The sooner you start, the better results you'll get. Don't believe that old line that you can't do intense cardio and build muscle mass... especially as newbies, we can build mass doing just about anything as long as we eat properly.

Instead of "bulking and cutting" this new program thinks of it as "blasting and cruising" ... you never stop bulking but you do take a few weeks off to 'cruise' where your weights don't have to progress, your body can recover, and you can trim some extra fat if you want. I like that method :confused: The 2 steps forward (bulk), 1 step backwards (cut) seems inefficient to me.

Did you hit the weights hard yesterday??

I didn't get to the weight room until 8pm.. I attended a family party in the afternoon so I had to pick and choose from the food available. Let's see... a few mini quiches (somewhat fatty combo of protein/carb), a ton of shrimp from the cocktail (probably 20), and the rest of my plate was raw vegetables. Avoided.... damn good looking sausage rolls and every cookie, cake, etc.

I'm a morning person, and I never normally work out at night so I must admit I was probably only at 90% intensity. I did the 2nd day of the DC split: biceps, forearms, calves, hams, quads. My squat weights sucked but I'm trying to get used to traditional squats on the back instead of DB squats at my side.



btw.. don't let the cardio go too long! The sooner you start, the better results you'll get. Don't believe that old line that you can't do intense cardio and build muscle mass... especially as newbies, we can build mass doing just about anything as long as we eat properly.

Instead of "bulking and cutting" this new program thinks of it as "blasting and cruising" ... you never stop bulking but you do take a few weeks off to 'cruise' where your weights don't have to progress, your body can recover, and you can trim some extra fat if you want. I like that method :confused: The 2 steps forward (bulk), 1 step backwards (cut) seems inefficient to me.
Yeah I hit them pretty hard...my workouts are short, but intense. Today I worked Chest, shoulders and triceps. I will do my HIIT cardio in the morning. I've been really bad lately with my eating :( . I don't eat bad or anything..just not enough. Gotta get back on track.

Hi mates!

I would love to take up this challenge

Here are my stats:
Age: 27
Height: 172 cms
Weight: 78 Kg OR 172 lbs

Please reply back if you guys would like me to be part of this!

Cheers!
8packboy

Hey 8packboy, welcome to the site (and to our little challenge thread). Can you tell us a bit about yourself and your plan? What are your goals, short term and long?


Last night being Valentines, I hope everyone who wanted to was able to fit a 'cheat' meal in their schedule.... and that they're about to get on the cardio machine this morning. I'll hit the gym in about 15 minutes for running and then this afternoon for DC Workout #3.. same as day 1 but different exercises.

Hey ellipticer,

Thanks for the warm welcome!

About me
---------

I am a full time research student. Life as a researcher can be very dull, I spent all my time in front of a stupid computer writing software. It is an interesting job however it is very sedentary. Very soon I was fat but I never wanted to admit it. I kept on telling myself I was average but soon I realised it when my girl friend came over to London and saw me after a few months. I was a monster, she could not beleive it. I hadn't seen any pictures of mine and neither had I taken some recently.

It was a shock to see myself in my pics, I had transformed into this HUGE and UGLY guy with a big belly, big cheeks and a double chin. I felt like sh*t.

Anyways since my gf lives away she had to go back and I went back to my same old routine putting on more and more weight and until a day came when I realised I was getting depressed. My doctor wanted to check me for diabetes, luckily the results came out negative but he did point out that I am stressed out and bit depressed, he reassured me it wasn't serious but it could become if not addressed. I had a new tenant move in our shared flat and he could not beleive I was 27 he insisted that I was 33/35 but not less then 32. That was an alarm.

I needed help and I knew it I had a break down and my cousin brother helped me out of it, I took 2 weeks off from my university and I went to stay with him. He is a great lad and very understanding and loving. He knew what was going on and he supported me. I was worrying too much. I was not living my life. I was running away from my problems and I had no life besides working.

We started the first day with some gardening, my calves and butt hurt whilst I uprooted the weeds. The next day we went to play some badminton and my cousin didnt let me have it on my plate, he made sure that I run from one corner to another and I sweat like never before. At one time I could not take it anymore, I felt like I was going to have a heart attack. Thankfully I did not, I was in pain all day next day so we spent most of the time walking around enjoying the summer.

A day later I asked my cousin if he could teach me to swim and the next thing I know I swim thrice every week from then, I learnt to swim slowly but I progressed fast.

I had always been eating out my usual meal plan was
skip breakfast
lunch - pizza or chicken fillet burger
dinner - oily curry with nan.

I changed it to
breakfast - Weetabix
lunch - Tuna salad
dinner - big bowl of salad and fish nicely done in the oven / chicken done in the oven

I was having my food on time and dinner used to be always before 7:30 in the evening.

The place I used to go swimming had a good gym and a friend worked there, next thing I know I started going there and I was doing lots of cardio for 1 month.

I am doing weight training now and have planned to keep my cardio to just 2 days per week only.

I know you must be wondering how did I transform.

Well here are the numbers.

August 2004
------------
Weight :90 Kg i.e. 199 lbs
BF: Approximatel 30-35 (guess)

February 2005
--------------
Weight: 78 Kgs i.e. 172 lbs
BF: ? %

I was 17 % BF in December and I weighed 74 kgs i.e. 163 lbs.

I will be checking my BF correctly hopefully early next week. I have just come back from a holiday back home and have put on 4 kgs I wonder that 4 kgs was just fat, I did do a lot of weight training in that period and some good cardio.

Goals
-----
Weight: 69 Kgs i.e. 152 lbs
BF: 8 % (I want to see my abs)
I want to look good, feel good and be good. I wish for a ripped and muscular body.

I hope I didnt bore you with the long story. If I did I apologise.

Cheers


P.S I will post my plan soon I just need to think on it I am open to following some plans from you guys so feel free to suggest one mates!!!

alright boys im in. im back up to around 25% again according to my tanita. maybe higher or lower. ill check it in the am(to be consistent) and post up what i am doing right now and my goals.

alright boys im in. im back up to around 25% again according to my tanita. maybe higher or lower. ill check it in the am(to be consistent) and post up what i am doing right now and my goals.
Welcome guys!

Hi mates!

I worked on my biceps yesterday :db: , I had this amazing workout with my new set of weights which I bought yesterday from Argos. Here they are.

I will publish my workout plan and diet plan tonight :bb: !

Having weights at home is an excellent idea. There is never an excuse that you can't get to the gym! I moved my weight set with me to the workout room in my condo when I moved in and I still use them now.. however I am going to join a real gym nearby as I've outgrown the dumbell set and I really want a dip station and squat rack to use.

Thanks for introducing yourself, 8packboy. I'm also a developer and I can sit all day long working without having to move more than 20 feet at a time. With so little calorie burn in our typical day, it's so easy to get huge without even trying. A few fast food burgers each week, two or three pizza nights a week.. I know where you're coming from.

Since I re-focused my weight training last week, I decided to do the same to my cardio this week. I'm changing to a 5-day a week constant heart rate (70% Max) for 45+ minutes. I'll do both programs for three months and then re-evaluate my changes.

Today I went shopping and got a few things I'd been missing like oats.. and I stocked up on lots of lean protein for the week. I did my cardio this morning and have a day off of weights, until tomorrow.


Welcome to you too, badgolfer.. want to introduce yourself and your goals and plans?

wednesdays are always busy days for me. today is much better. so i have a history of losing weight and then putting it back on after i meet or come oh so close tomy goals. i just did it again where i got down to around the 210 mark and then three months later back up to 225. i never develop a maintanance plan. i go balls to the wall losing weight putting so much effort and time into careful planning and never go into a maintance phase so i put the weight back on.

in the past i have usually used diet tracking software like fitday and/or diet power. no more because once i stop using them my accountability goes out the window. going to practice just good common sense eating four times a day. at least three of those meals centered around animal protein with healthy fats and carbs. the fourth will be healthy but it does not have to include animal protein.

i have over the last few weeks begun to enjoy going to the gym early morning. i will continue to do that lifting weight MWF and doing some sort of cardio the other two. no weights and cardio togethor only because i want to be in and out of the gym in under an hour. no fasted cardio eaither. hit only after a big breakfast. over the last two months i have not been consistenly training. its going to become a part of my life every morning.

the goal is to get down to around 210. that number can be adjusted higher or lower depending on how much muscle i have. that number is actually not very important. as long as my stomach is flat i dont care what it says. im not concerned about having a six pack either. so the 12% goal should be good. anywhere from 12-15 is fine with me. im at 24 now but thats according to a tanita. i will get calipers soon.

so thats me in a nutshell. i will be doing some cardio this afternoon at the gym during lunch and weightlifting before work tomorrow morning. i will explain my routine tomorrow after i finish it.

Hi All, I have about the same goals. My Current weight is 223 with 29%bf.. or so says my scale. My Goal is to be 185 by 5/01/05

Been training since 1/15/04 , doing 45 minutes of cardio in the morning keeping my bpm at appropriate levels (6 days, Sundays off) and weight training at night 1 days on and off.

I religiously take 5-6 meals a day usually bringing up a total of 1300 - 1400 cals. Was usually having 1 cheat day a week. Now I will try to avoid that until I reach my goals.

Is going great so far :D

hi dash,

have you checked you bmr. 1300-1400 cals. for your weight is next to nothing.

hi dash,

have you checked you bmr. 1300-1400 cals. for your weight is next to nothing.


I believe is 2065 im 5'11

I believe is 2065 im 5'11

i believe that is your bmr and you subtracted calories from that to get what you are eating now. correct? if so that is the number of calories your body burns sitting on your butt. you should multiply that number by 1.55 for a moderately active person (based on you doing cardio 6x and weights 3-4x it could be higher) to get the number of calories to consume as a starting point. i think you will see increased energy and lifts if you increase your calories and you will still lose weight. your number is closer to 3000. but if you are are happy with the way you are losing weight and your energy level you dont have to change a thing.

i believe that is your bmr and you subtracted calories from that to get what you are eating now. correct? if so that is the number of calories your body burns sitting on your butt. you should multiply that number by 1.55 for a moderately active person (based on you doing cardio 6x and weights 3-4x it could be higher) to get the number of calories to consume as a starting point. i think you will see increased energy and lifts if you increase your calories and you will still lose weight. your number is closer to 3000. but if you are are happy with the way you are losing weight and your energy level you dont have to change a thing.



Yea like I mentioned earlier, its working great. On lifting days I may eat a little more (1600-1700) but is not consistent.

Yea like I mentioned earlier, its working great. On lifting days I may eat a little more (1600-1700) but is not consistent.
:tucool:

:tucool:


What;'s the best way to properly measure your bf? I don't think my scale is accurate.

What;'s the best way to properly measure your bf? I don't think my scale is accurate.

calipers. electrical impedance scales are not very trustworthy. and once you get below a certain % (about 20) its never right.

What;'s the best way to properly measure your bf? I don't think my scale is accurate.
This site was helpful to me. :tu:

http://www.mybodycomp.com/

My fiancee was complaining that she couldn't read the numbers easily enough on our scale so I went and bought a Tanita digital today. It reads a pound higher than the old analog scale but other than that, I like it. It puts me at:

lbs: 196.2
bf: 20.5%

Though that was the middle of the day so I'm curious what it will be when I do it at my normal time in the morning and start my new graph. I know it's not that accurate, but it is OK for watching week to week changes. I'll get calipered when I join the new gym.

Btw, I eat about under or around 2000 calories at this weight and I'm still losing so that level of around 1400 does sound low.

Hmmm everyone else is gone... looks like.. I WIN!

:tu:

Just got back from my cardio this lovely Saturday morning. First, a half hour walk with the dog.. then 45 minutes on the bike @ 150bpm because the treadmill was broken. I wonder how long it will take to get that fixed.. at least a week I'm sure. I just downed a protein shake with a TBSP of peanut butter.. mmmmm... and in a little bit, some eggs and oat meal.

I've cut my calories back to around 1800 per day. I had to re-calculate my meals and such since I haven't done that for about 20 pounds. I found a PC program to use that I like a lot more than Fitday. I had tried it before but the new version is excellent:

http://www.crosstrainer.ca

It does all of the nutrition things that Fitday does.. does them easier... and inclues a ton more that can track your aerobic fitness and resistance training.

My great new scale (I love them when they keep going lower) reads:

lbs: 194.0
bf: 21%

Hmmm everyone else is gone... looks like.. I WIN!

:tu:

Just got back from my cardio this lovely Saturday morning. First, a half hour walk with the dog.. then 45 minutes on the bike @ 150bpm because the treadmill was broken. I wonder how long it will take to get that fixed.. at least a week I'm sure. I just downed a protein shake with a TBSP of peanut butter.. mmmmm... and in a little bit, some eggs and oat meal.

I've cut my calories back to around 1800 per day. I had to re-calculate my meals and such since I haven't done that for about 20 pounds. I found a PC program to use that I like a lot more than Fitday. I had tried it before but the new version is excellent:

http://www.crosstrainer.ca

It does all of the nutrition things that Fitday does.. does them easier... and inclues a ton more that can track your aerobic fitness and resistance training.

My great new scale (I love them when they keep going lower) reads:

lbs: 194.0
bf: 21%


I wont look at my scale again until I get a new one. mine is just extremely inaccurate , one day it tells me im 222 the next im 235 or 240? Let's not even talk about the bf% readings. The conventional scale at the gym says im 223 , that's more like it. Im adding some more calories to my diet next week. Let's see what happens.

:d_redface

Hmmm everyone else is gone... looks like.. I WIN!

:tu:

ha ha. you wish. i pretty much take the weekends off from the forum and the gym. just try to eat healthy.

I can join in. I started at 302 and 37% bodyfat in june of 2003. Dieted until mid december 2003, then quit and gained back about 6-10 lbs between then and march 2004. From march 2004-june 2004 I dieted again, then quit and gained back about 15 pounds between june 2004 and january 2005. I started again 6 weeks ago and right now i'm at 24% bodyfat, 258 lbs. My goal is about 14%, maybe 225 or so.

Actually my goal is to be lean enough to look like most/all my size comes from muscle when I wear a shirt, to be lean enough to not be 'fat' and to be lean enough to join the military should I choose to do so. Another goal is to slow regain down to 1/4 lb a week so I can maintain my losses over the long run. I don't care about abs since im a meso/endomorph and I couldn't stay at 8% very long anyway. the low-mid teens is my goal.

I can join in. I started at 302 and 37% bodyfat in june of 2003. Dieted until mid december 2003, then quit and gained back about 6-10 lbs between then and march 2004. From march 2004-june 2004 I dieted again, then quit and gained back about 15 pounds between june 2004 and january 2005. I started again 6 weeks ago and right now i'm at 24% bodyfat, 258 lbs. My goal is about 14%, maybe 225 or so.

Actually my goal is to be lean enough to look like most/all my size comes from muscle when I wear a shirt, to be lean enough to not be 'fat' and to be lean enough to join the military should I choose to do so. Another goal is to slow regain down to 1/4 lb a week so I can maintain my losses over the long run. I don't care about abs since im a meso/endomorph and I couldn't stay at 8% very long anyway. the low-mid teens is my goal.

Hey Juche welcome to the challenge.

Guys do we have an end date here that we are all trying to meet or just the first one to twelve percent?

Hey mates!

I am sure you guys are making some good progress. I have had a very very busy week and weekend.

My day started with
8:00 AM to 4:00 PM at university
5:00 PM to 9:00 PM at work (part time job)

This was everyday of the week except for weekends when I used to work 10 AM to 6 PM.

I am sure you can imagine what a nightmare it is to work out with a schedule like that so I finally decided to not work 3 days a week. I know I need the money bad but my priority is my fitness and health. Staring at a computer screen for more then 12 hours a day can kill me.

I am not going to work today, tommorow and wednesday.

I will post my workout plan tonight.

Hope to hear from all of you, our thread sure has slowed down and we need to discuss more (that includes me too :confused: ).

one of my goals Arms like these

Have room for another?

Stats:

5'8
225 lbs
20-22 ish BF%
Goals sub 10%
Time frame June 16, 2005

Hey fellas, welcome aboard. Always room for more. I'd rather have this thread active instead of slowing down. I'm in it for the long haul but I plan to have reached my leanness goal by June 1, 2005.

I'd like to put a roll call of everyone in the challenge on the front page of the thread and I'll update it periodically. It would be great if everyone would do a weekly weigh-in? I want to keep everyone in it until we reach our goals and being expected to check in is a good motivation :mad: If you haven't already posted it, please put up some details about your eating plan and also your workouts.


8pack>> I totally know how you must feel. My fiancee is doing her best to make life changes but she works 12 hour shifts-- 2 days and then 2 nights. With four 12-hour shifts in a row, and having to change your sleeping in the middle, she barely has time to work out. Stick to the nutrition plan and you will still see results! She's lost 8 pounds in her first 3 weeks.. somehow she even made it to the gym 5 times last week.

OK I've updated the second post in this topic.. if you go back to the first page, you will see the rollcall and current stats. If you have more information to fill in, please leave it here.

Is next Sunday a good day to start progress checks for everyone?

organization i love it. im psyched. June 1 sounds good. thirtenn weeks. perfect.
my missing info: im 27 and 6'-6"

QuikZ06

Age: 26
Height: 5'8"
Weight: 225 lbs
Bodyfat: 20-22%

Nutrition: Diet Power controlled, 6-8 meals a day. Set a June 11th goal of 193 so I will track a line of 2 lbs per week loss. So 196ish by June 1.
Depends on what my actual BF% is. I will measure when I get closer to 200 lbs.
Cardio: 4 days a week fasted state cardio 30-60 minutes
Weights: Fri, Sat, Sun Hard and heavy.

Thanks for the details, I've added them to the front page.

...................

I dislocated my left knee yesterday... old injury but it hasn't happened in 7 or 8 years. I was playing with my dog in the park and she knocked me over in the mud. I twisted my leg, dislocating the patella. I caught myself a bit on the sidewalk.. and in the process I took off the tip of my left thumb and about 1/2 the nail. It's taped, wrapped, and hurts like a bitch unless I load up the painkillers.

TOO BAD, I still did my cardio this morning. I'm not quitting that easily...

I put in my 30 minutes of fasted treadmill cardio this morning at 5am.

Wow..greetings to all the people that have joined since I've been away! I'm happy to see everyone so motivated..awesome. When we all reach 12%, we can go to 8%...lol!

Today is chest/Shoulders/Triceps. Normally that's my Monday workout, but I'll get it back on track next week. Tomorrow evening I have Brazilian Jiu-jitsu for 1.5 hours which I count as exotic HIIT cardio, and I will do legs/Abs as well.

I'm not sure where my BF % is at the moment, I need to get some calipers. One of the trainers at my Gym guesstimated it to be around 18-19%...but I'd like to be sure.

Ellipticer, I hope you're knee is ok! I know how painful that is. Also, thanks for the organization of this thread...very cool.

:db:

Hello mates!

I checked my weight on the scales 2 days back (I waited to check if it stays there) I have lost 2.25 lbs :tucool:

I am now 169.75 lbs from 172 lbs (i.e. lost 1 kilo) . Looks like I am getting there. I have atually lost one more pound but gona wait for another 2 days before I confirm it.

Like John said in the daily news

Do it TODAY and tomorrow you'll be that much closer to your
Goals. Do nothing and you'll wake up tomorrow feeling just like you do
now (or worse), knowing that you let another day of opportunity go to
waste.

Hope you all have similar success, it seems small now but in 12 weeks you will see what a big difference it is when you look back!

Cheers!

Hello mates!

I checked my weight on the scales 2 days back (I waited to check if it stays there) I have lost 2.25 lbs :tucool:

I am now 169.75 lbs from 172 lbs (i.e. lost 1 kilo) . Looks like I am getting there. I have atually lost one more pound but gona wait for another 2 days before I confirm it.

Like John said in the daily news

Do it TODAY and tomorrow you'll be that much closer to your
Goals. Do nothing and you'll wake up tomorrow feeling just like you do
now (or worse), knowing that you let another day of opportunity go to
waste.

Hope you all have similar success, it seems small now but in 12 weeks you will see what a big difference it is when you look back!

Cheers!
That's great! From Jan. 19th I am down to 193 pounds from 201. My original goal was to get back down to around 175, however I'm starting to pack on a bit of muscle, so for me the scale can be a little deceiving. If I replace the fat with muscle I may not see much of a big weight loss since muscle weighs more than fat.

Example: One of the guys on my Brazilian Jiu-jitsu team is 6'3 and probably has 8-10 % Bf. He looks really thin, but he weighs 250 pounds! He's like wrestling a lead weight..HAHAHA!

Anyway, keep up the great work! :tucool:

That's great! From Jan. 19th I am down to 193 pounds from 201. My original goal was to get back down to around 175, however I'm starting to pack on a bit of muscle, so for me the scale can be a little deceiving. If I replace the fat with muscle I may not see much of a big weight loss since muscle weighs more than fat.

Example: One of the guys on my Brazilian Jiu-jitsu team is 6'3 and probably has 8-10 % Bf. He looks really thin, but he weighs 250 pounds! He's like wrestling a lead weight..HAHAHA!

Anyway, keep up the great work! :tucool:

this is why i need to get calipers. my tanita might be fairly accurate now but once i am below 20% its worthless for me. glad to see people getting workouts in. its not easy dragging your ass to the gym day in and day out when you dont want to do it.

"Good job" to everyone who is dropping weight already. Doing it is easy... staying motivated will be the challenge. I'm aiming for 50 days of morning cardio in a row... right now I'm on day 8 of 8. My knee is OK, thanks for asking! It wasn't a major dislocation, just a slip out and back in. My thumb is more of a pain at the moment.. I scraped most of the tip off and will probably lose half the nail. Tough to hold weights!

Yesterday had a cheat meal in it.. it was just OK. Chili with cornbread baked on top, a salad with full fat dressing and an apple cobbler for desert. Oh wait.. maybe we shouldn't talk about cheat food in the thread ;)

I'm going to check out a few more of the local gyms today; I'm tired of compromising with half-baked equipment. I've also ordered some new knee braces for leg day and a set of calipers.

I took some time off and went to the gym today.
I did the following :-


CARDIO VASCULAR WEIGHTS
---------------------------

Stationary bike 10 mins
Treadmill 10 mins
Stair Climber 10 mins


WEIGHTS
---------

NAME REPS WEIGHT (lbs)
----- ----- ------------
CHEST PRESS 8 12.5
" " 25.0
" " 37.5
" " 50.0
" " 62.5
" " 75.0
" " 87.5
" " 100.0
" " 87.5
" " 75.0
" " 62.5
" " 50.0
" " 37.5
" " 25.0
" " 12.5


FLY " 25.0
" " 50.0
" " 100.0
" " 50.0
" " 25.0


I know I shouldnt have worked my chest so hard, I think I had gone nuts, I could have risked an injury. I will be posting my workout plan and diet plan from today in a few hours.

I will also make an online journal and pass you all the link.

I checked my weight again on the scales at the gym to confirm with my home scales and they do display the same figures. :claphigh:

Cheers!

P.S Can you guys please estimate my BF%

I'm certainly no expert in this area, but I would say you're right on with your guess of 20%. Maybe a bit lower.

I'm certainly no expert in this area, but I would say you're right on with your guess of 20%. Maybe a bit lower.

i would guess about the same. thats a mildly educated guess. good for you for posting pictures.

You guys got room for a late entrant.

I am 31 6'2 and currently weight 99kg 20% bf. I started training at the begining of the year when I weighed in at 100kg and 23% bf. I get my body fat assessed every four weeks so the 20% above was a couple of weeks ago 2 weeks until my next check. I decided to start training as my weight was slowly creeping up and decided it was time to fix it properly. Back in 2003 I started the year at 113kg and over the course over 5 months I dropped down to 92kg through diet and very little running and cycling in the gym (really hated the running but it worked). So over the last year and a half I put on 8kg all fat and this year once again it was time to fix it.

I researched hard to find a program that I could work with and aquired bits from here and there to come up with the following.

Monday, Wednesday & Friday is weights I alternate Upper Body and Lower Body. Working all the major mucles doing reps of 12,10,8,6,12 then jump to another machine to work the same mucle group and do 12 on that machine. I always try and increase my wieghts when possible at the same time trying to keep good form. I also do 10 min on x trainer before and after each session keeping my heart rate at 151. I do abs on the lower Body days.

Tuesday, Thursday & when possible Saturday i do CV this is 25 mins on the X trainer agin heart rate at 151 then its into the 20m pool and swim 60 lengths alternating 10 crawl and 10 beast stroke I'm trying to get this done in about 20mins.

I've tried to keep all my training sessions to about maximum an hour so that I don't lose interest. So far it has worked ok.

My diet is ok normaly cereal in the morning, apple mid morning, ham and salad sndwich for lunch, bananna mid afternoon then meat of some sort with greens for dinner. My weakness is the beers its the same old thing good diet ruined by a couple of beers. I am trying though.

Up unitl the 4 week assesment I was getting really down as my weight hadn't dropped at all but when i had my assesment and I had lost 1kg and 3% bf I was quiet pleased. I've also lost 8cm from my waist so something must be working.

I didn't really have a proper goal and was just trying to reduce my weight and body fat. So I was happy to see this thread and would like to join you all in your goal to reach 12%

Cheers to you all.

Welcome to the challenge smillies! :tu:

Hey mates!
I have added my fitness journal to the forum.
The journal gives my workout plan which I have altered and my diet plan.

Please Click Here For The 8pack Journey (http://forums.johnstonefitness.com/showthread.php?t=13491)

Ordered my Powertec power rack this morning. Shall be a good replacement for my Impex Powerhouse 6 rack system. I can't wait!
Next on my list is a good bench and a High/Low pulley machine. Most likely from Body Solid. --> received an E-mail this morning--- Sorry, but the item you ordered is on back order. Will be 4 weeks till we get it in. So I cancelled and will order the Rack with lat attachment instead.

Welcome, smillies! I've added you to the roll call. I think we will close down membership here at our first checkin, this Sunday.. so if you haven't made it in by then, you'll have to just sit on the sideline and watch us drop the fat.

WEIGHT on the SCALE is a very weird thing....... I started doing serious morning cardio, every morning, 9 days ago. In that time, I gained a pound. All while eating very clean... I track my weight at the same time each morning under the same circumstances and it is normally very predictable-- going in a slow curve down along with the BF%.

Well this morning I step on the scale... I was 194 last week.. gradually up to 195 yesterday, which is fine because I feel that I'm lifting hard. Today I step on and I'm barely 190. So for 8 days I've been gaining a pound, and all of the sudden, I drop 4 pounds overnight.

NEVER TRUST THE SCALE... it lies to you! :tu: Good luck everyone.

WEIGHT on the SCALE is a very weird thing....... I started doing serious morning cardio, every morning, 9 days ago. In that time, I gained a pound. All while eating very clean... I track my weight at the same time each morning under the same circumstances and it is normally very predictable-- going in a slow curve down along with the BF%.

Well this morning I step on the scale... I was 194 last week.. gradually up to 195 yesterday, which is fine because I feel that I'm lifting hard. Today I step on and I'm barely 190. So for 8 days I've been gaining a pound, and all of the sudden, I drop 4 pounds overnight.

NEVER TRUST THE SCALE... it lies to you! :tu: Good luck everyone.

tell me about it i was 228 this morning. damn salt in those doritos last night i guess.

My first milestone......................................... ....

I'm officially in the best shape of my life...... I was wondering when it would be official, but here it is. I can now fit in to size 33 jeans, which is the one size down from the smallest size I can ever remember purchasing as an adult. A few years ago, with an unhealthy "diet" I got down to 175 pounds but I still wore a 34 waist jeans. I'm now a bit over 190 and a size smaller.

Hell yea! Time to go buy a size 32.

I started a training program with Swolecat (http://www.swolecat.com) 3 days ago... which is a pretty strictly timed nutrition plan. I've also been doing the morning fasted cardio for 10 days and I think that really got my fat burning going again.

Thanks for giving me somewhere to share my success!

My first milestone......................................... ....

I'm officially in the best shape of my life...... I was wondering when it would be official, but here it is. I can now fit in to size 33 jeans, which is the one size down from the smallest size I can ever remember purchasing as an adult. A few years ago, with an unhealthy "diet" I got down to 175 pounds but I still wore a 34 waist jeans. I'm now a bit over 190 and a size smaller.

Hell yea! Time to go buy a size 32.

I started a training program with Swolecat (http://www.swolecat.com) 3 days ago... which is a pretty strictly timed nutrition plan. I've also been doing the morning fasted cardio for 10 days and I think that really got my fat burning going again.

Thanks for giving me somewhere to share my success!
That's great..congrats! I want to check out this timed nutrition plan. I have been eating clean for 2 years (The Zone)..occasional pizza, Golden arch. Hardly any beer, maybe 2 a month if at all, and I still have this tire...I am pretty cut everywhere else..strange. I must have an incredibly slow metabolism. I can't jog, or run because I get an immediate shin splint in my right leg..must've torn something. I think I will join you on the 50 days of morning, fasted cardio and see what happens. I am part Hawaiian, so that may have something to do with my metabolism? I've always had a little pouch..even when I was a competition level Judo player in my teens & early 20's.

Despite all of this, I am growing muscle from the MAX-OT routine. I'm going to get some creatine soon to see if that will give me a bit of a boost in my gains. The only supplement I use is Protein powder, and a Multi-vit...can't afford much else at the moment.

That's great news about the waist size! I want to be able to get into my 32's again as well!

:tu:

:tu: ellipticer !

It is great to see how we are progressing.

I have to tell you guys, ever since I have joined this challenge I have taken my transformation very seriously. I always made stupid mistake by eating something that could hinder my progress in the past. However, I compensated on that by working harder or bringing down on my calories for that day. I am not doing that anymore since I joined this challenge :D .

I hope you guys have seen my Journal if not please do visit it.

Please Click Here For The 8pack Journey (http://forums.johnstonefitness.com/showthread.php?t=13491)

I have not worked out after Thursday, the flu has bed ridden me , I have been reading Tom Venuto's "Burn The Fat & Feed The Muscle" in bed . I hope to start back :bb: :db: , Monday hopefully (If God Permits).

Keep Posting guys!!!

My first milestone......................................... ....

I'm officially in the best shape of my life...... I was wondering when it would be official, but here it is. I can now fit in to size 33 jeans, which is the one size down from the smallest size I can ever remember purchasing as an adult. A few years ago, with an unhealthy "diet" I got down to 175 pounds but I still wore a 34 waist jeans. I'm now a bit over 190 and a size smaller.

Hell yea! Time to go buy a size 32.

I started a training program with Swolecat (http://www.swolecat.com) 3 days ago... which is a pretty strictly timed nutrition plan. I've also been doing the morning fasted cardio for 10 days and I think that really got my fat burning going again.

Thanks for giving me somewhere to share my success!


good for you ellipiticer. i plan on being able to say that by June first. the pant size anyway. not the best shape of my life. that would have been when i played basketball and had to run suicide after suicide after suicide.

I checked my weight on the scales today & I have lost 2.25 lbs

I am now 165.346697 lbs from 169.75 lbs which is a loss of 4.403303 lbs from when I last checked on the 12th of February 2005 i.e. 15 days back.

I hope the weight I have lost is not muscle, I have had the flu since friday morning, but I have been taking extra care of myself by not working out, however, I made sure my body metabolic rate stayed high by making sure I had 6 meals a day and eating clean as much as I can.

It could be water, it could be fat or muscle (hopefully not).

I shall have my body fat measured by 15th of March hopefully.

Cheers !

morning weigh in at 225. unchanged according to the scale.

Date___________Weight_____Weekly loss______Total Loss

Feb 22, 2005 --> 226.0__________0______________0
Feb 27, 2005 --> 223.6_________2.4____________2.4___On Track
June 1, 2005 Goal 195_____Ave 2.2 per week_____31.0___On Track

Well according to the navy bodyfat test i'm at 23%. I am a meso/endomorph by nature (normally at 30-31% and pretty muscular) and I assume 14ish is the lowest I can pragmatically get and stay there. All the endomorphs i've met said the low teens were the lowest they could stay at for any period of time w/o a superstrict diet.

I don't really count calories I just eat reasonably clean and end up eating about 3000-3500 a day (my normal metabolic need is 4000-4500 a day or so) and feeling comfortable on that so I lose weight. The goal for me is 14% bodyfat by july 31th. That is about 22 weeks and I need to lose about 30 lbs to go from 23% (at 256 now) to 14% (at 225), so i'd need to lose on average 1.4 lbs a week. I am losing about 2 lbs a week on my current regimin but I assume the lower my BF gets the slower the weight loss will come.

Hey I almost forgot about our weigh-in :D I'll update the front page tomorrow.

Tanita has me at 192 / 19.5% but I've been fluctuating a bit with this cold. The jeans don't lie though. Good job everyone.. even if there is no scale change, if you're working out, I'm sure something is happening underneath.

I'm steady @ 193 pounds. I'm making huge gains in my lifts, so I know I'm gaining muscle mass. Yesterday, I performed 2 sets of hack squats with 450 pounds for 6 reps per set...that's the heaviest yet for me, and I certainly feel it today..HAHAHA!

Here is my fitness blog if anyone is interested. I have some stats,etc..

http://kkshaun.tripod.com/kingofkarma/

Keep up the good work everyone! :tucool:

Weigh in time I don't know why I do it to my self on a monday wednesdays are normally best for me gives me a chance to get rid of weekend excess and this weekend was excess. Its not often you witness Scotland win a rugby match and have access to full hospitality and it would be rude not to take advantage of it. Still floating around the 99kg (218lbs) don't know my body fat it was 20% 3 weeks ago it gets measured next wednesday so I will be training even harder and staying away from the beers.

kkshaun i read your post about the shin splints I've got similar problems just accepted that I wasn't meant to run. But after speaking to a few people they tell me its all down to the trainers that you were I told them that I went out a specially bought these onece as they were top of the range but it seems that some makes really don't suit everybody so if your are still keen on doing the running try and find a store that all the top runners in your area buy their trainersfrom and they should hopegfully be able to advice you on the best ones for your build and useage.

Keep up the good work everybody.

Latest pics from this week Click Here! (http://forums.johnstonefitness.com/showthread.php?p=125731#post125731)

I will greatly appreciate your feedback!

Cheers

Latest pics from this week Click Here! (http://forums.johnstonefitness.com/showthread.php?p=125731#post125731)

I will greatly appreciate your feedback!

Cheers

I can see that you are losing fat in the stomache area, and you appear to be tightening up the chest/shoulders..excellent work! How are you doing with your lower body? :tucool:

Thanks a lot kkshaun !

The lower body workouts are not as exhaustive like the upper body, however I am going to be 100% committed towards over all progress hence forth.

I have some news for the forum members. I have decided to click daily pictures and daily food logs, I hope I keep upto this commitment. I might slip however, at this point of time I do not wish to leave any room for any such event.

I have never taken my diet so seriously, I am totally honest to my self now a days, in the past there used to be days when I used to lie to myself that a burger and large fries wont be so bad cos I havent eaten all day. Gone are those days, hopefully. I hope god helps me in this journey and hope the same for all my mates on this challenge. :tu:

Keep up the good work guys!!!

Cheers

your pose is a little different so it kind of tough to tell. i do think your stomach looks smaller. keep it up and 12 weeks from now there will be astonishing pictures to compare. i need to take pictures. i had pictures when i was 245 but i formatted my hard drive and i dont think they made it to the back up disk. ill take pictures tomorrow morning. i dont plan on posting them though. i guess im too bashful. :o

Hey guys, sorry I haven't posted lately..been out with the Flu this week. I think I hate being sick more than anything...no gym, or 'Jitsu ! I am feeling a bit better though, and hope to be back in full swing by Monday. I plan on posting some new photos on my Blog site as well. Keep up the good work everyone!

http://kkshaun.tripod.com/kingofkarma/

:tu:

I EXPECT EVERYONE TO REPORT IN FOR THE sUNDAY UPDATE IN HERE. TOO FRIGGIN QUIET IN THIS CHALLENGE THREAD.

lol, I agree our thread is very very quiet.

I have had two very busy days I need to update my journal soon, I have been doing some very intense cardio workout lately, I will be posting abt it in the journal.

Cheers!

163.142074 pounds this morning :tu:

223 this morning. i am considering cutting my portion size slightly or moving my cardio to after weights to speed things up. i lost lost most of my weight that way while building muscle. i changed because everything on here said bad idea. well maybe for them but it worked well for me. its only 25 minutes including a 5 minute cool down so i will likely start that my fist workout next week.

223 as of yesterday morning. Last night was cheat night, so this mornings weight isn't very accurate. Goal for next Sunday is 221.5 Going for 219.9 two weeks from now. Friday and Sat's workouts were very productive. Today is leg day :claphigh: won't be able to walk tonight.

Well I made it through my show last night, and I'm feeling much better today. I still have a bit of a sinus problem, but nothing to keep me out of the gym any longer. Time to get back in the groove!

I had planned on posting some new pics, however the camera that I bought is an absolute piece of crap. I'll have to borrow one from someone.

Keep up the good work guys! :tu:

Beginning of the week once again and weigh in time my weight for this week is around 98kg (216lbs). I feel like i'm working out harder than I ever have and eating better than i ever had but 8 weeks in to my training and the weight is dropping so slowly. I get by body fat assessed on wednesday so i'm hoping for some good figures.
Badgolfer you say you are moving your cv workout to after you've done your weights what is the difference I've never heard that it is better either way would appreciate your thoughts on this. I currently do 10 mins x trainer before and after my weights session. If its better all at the end quite happy to alter my set up.

Keep up the good work everybody.

i have seen a lot of stuff that says cardio should be done independantly of weight workouts. by doing cardio after weights you are not getting your post workout meal as soon as possible. people of concerened about losing muscle because of this. i have found that i can gain muscle and lose fat at the same time very quickly by doing cardi after weights. i am always technically a newbie at weightlifting because i have never stuck with it for more than six months. i would believe that after all my newbie gains were gone this could make it harder to continue to add muscle. this is not a concern for me though because after about four to five months months of lifting i am happy with my results and dont feel pressured to add anymore muscle. at that point i become concerned about cv fitness and overall health because i dont look skinny anymore.

163.142074 pounds this morning :tu:

so how do you get your weight to six decimal places?

how is everyone doing?

Afternoon everybody time to post an update on my progress. I have just finished my legs workout and had my 8 week assesment from the gym. In eight weeks my weight has dropped from 99.5kg (219lbs) to 97.5kg (214lbs). Personally i don't think its that impressive I have been doing a lot of weights so really i didn't expect to loose lots of weights initially but by eight weeks i was expecting more. Body Fat the main reason that we are here i started out with my BF at 23.4% at week 4 it had dropped to 20.3% i was really happy with this drop but this week at week 8 it is now 21%. I know that it is not totally accurate unless you are using the calipers but this really knocked me a bit. I do see a big difference when standing in front of the mirror but it would have been good for it to be backed up by the BF %.

Now that i'm at 8 weeks I'm going to alter my training to see if I can shift the BF quicker. I will be increasing my CV both on my specific CV days and also before I do my weights session. I had thought about putting my cv after my weights as per previous threads but i think i will stick with it at the start and just do a warm down at the end.

I hope everybody else is moving in the right direction. I am convinced that I will reach the 12% and am committed to getting there.

Cheers

doing cardio before weights is something that i would not do. it doesnt mean you wont see results but i firmly believe that after is better. i say this because by doing cardio you drain the amount of energy stored in your body. you have less energy for weight training and that is most important to me. just something to consider.

doing cardio before weights is something that i would not do. it doesnt mean you wont see results but i firmly believe that after is better. i say this because by doing cardio you drain the amount of energy stored in your body. you have less energy for weight training and that is most important to me. just something to consider.

I usually won't do cardio before, OR after weight training unless it as at least 6 hours prior, or post. Not only does it drain your energy before, but it subtracts from the recovery time afterwards which is MOST important. That's when real growth takes place.

Keep up the great work! :tu:

so how do you get your weight to six decimal places?

how is everyone doing?

LOL converter for Kilogram to Pounds.
I better round it up... ;)

good luck guys!!!


keep it up!!

Badgolfer what you say makes a lot of sense. Yesterday I completed 25 mins of cardio before doing my weights session. I did notice a drain in energy which which puts your form at risk. So from now on I will put the cardio part of my weights days to the end and we'll see how that goes.

Cheers

Hey hey hey, everyone still alive and kicking I see! Sorry for my brief absence.. I've been on track but busy. I'll post my check-in stats today since I had a nice drop yesterday and will likely be the same tomorrow:

Starting Height: 5'9.5"
Starting Weight: 195

Height: 5'9.5" (still unchanged)
Weight: 186.6 (-9 pounds)


I finally got my calipers so I can do my own measurements. They were cheap (accufitness) and seem to work pretty well. I usually take 3 or 4 measurements per spot and then average them.

Chest: 20mm
Ab Right: 33mm
Thigh Right: 16mm

Bodyfat: 20.4% ... which the Tanita agrees with most days


!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Overall I feel I'm doing well. I didn't keep on track for 49 days of straight morning cardio because I got sick for 3 days in the first week. I have been doing on average 6 days each week of morning cardio and 3 days of weights.

My fiancee-wife has started doing weights and cardio more seriously and she's actually losing faster than me at the moment.. down 9 or 10 pounds last month.

Keep at it! Good to see you all again.

163 pounds this morning no change from last week :p

222. down a pound. 3 pounds in three weeks. i shouldnt be in such a rush to hurry things up. a pound a week is fine.

Morning Guys good to see a few more posts this week. My weight is 215lbs.
Question to you all I have now been training solidly for 9 weeks and have only lost about 4lbs in actual weight my bf has dropped from 23% to 20.3% after 4 weeks then went back up to 21% at eight weeks.
3 times a week I do weights with some CV and then 2 to 3 times a week I do pure CV for and hour. I feel I'm eating better than I ever have. Yet I'm not seing any weight results on the scales. Is it possible to not be eating enough. I always base it on calories in calories out as long as you eat less than you use you will lose weight in particular fat.

I would appreciate any of your comments or advice on this.

Well done to everybody for good results so far keep it up.

calculating body fat is not an exact science. its not likely that you could calculate it to decimal places. as long as the general trend is down you are doing well. im sure you are adding muscle while loosing fat so that is why the scale is unchanged. do you have picures of yourself from nine weeks ago that you could compare side by side with current pictures? that would be a better way to judge progress than worrying about what the scale says. how are you tracking your diet? are you using fitday or something that we could take a look at it and maybe make some adjustments. i think you said you are eating 1500-1600 calories. is that right? if so i would first try to increase it.

My weight fluctuates between 189-193 pounds at the moment. I believe it must be water weight. My wife has started to notice the drop in BF, and seems to like the changes.. :D That's a great motivator as well! I can see real muscle definition now..very cool. The fat around the waist is very stubborn, and is the last to go. It's just a matter of time.

Keep up the great work guys! :tu:

Hi Mates!

I am very busy these days and I haven't been able to post much for a very long time now. However, the good news is I am still disciplined where my diet and my workouts are concerened.

There have been come changes in my diet that I will post in my journal soon, It is something like this



Breakfast : Porridge and Honey (300)
Snack : 1 Apple and 1 Banana (45 + 125)
Lunch : Tuna and Brown Rice (400)
Snack : 1 Apple (45)
Dinner : MRP Drink ( 350)
Snack : Some fruit (100)


Total Calories : 1365 to 1500

I have been cutting for some days but the scale does not show any changes, perhaps it is due to the fact that I have been loading myself with creatine. (Do you think it is cos of Creatine). I am thinking of not taking any creatine for a week to see how it goes.

My Workouts are now based on the BFL programme, my body seems to have become very much used to the exercise programme that I had been following. So its going to be : -


Mon : Upper Body Weights Training
Tue : HIIT Cardio ( 45 mins to 60 mins )
Wed : Lower Body Weight Training
Thu : HIIT Cardio ( 45 mins to 60 mins )
Fri : Upper Body Weight Training
Sat : HIIT Cardio ( 45 mins to 60 mins )
Sun : Rest


My HIIT have become very intense and at times I my heart rate almosty reaches 90%, however I try to keep it down to 85%.

I had also posted a poll on a fat burner called Lean System 7, I havent had any replies can some one please tell me more about it if you have any clue if this thing really works or not.

Cheers and All the best mates!

weighed in at 223 this morning. up a pound but i saw 220 during the week so next week i might have broken the 220 barrier. well see. im getting noticable changes now.

Same here, badgolfer... scale not changing much but there are results anyway.

Weight: 185.6

Calipers: 18%..... crazy drop... but I tested over the past 2 days, different times of the day, and it always comes out to around 18%.

164 pounds this morning + 1 pound change from last week. I hope it doesnt increase any more. I dont know why I seem to have stopped loosing weight. :( .

164 pounds this morning + 1 pound change from last week. I hope it doesnt increase any more. I dont know why I seem to have stopped loosing weight. :( .

dont worry about a pound from week to week. really. my weight can vary as much as four pounds from morning to morning depending on what i ate the night before.

Morning Guys weight is now at 212lbs drop of 3lbs this is the most i've seen in 10 weeks. I totally changed my workout last week and I tyhink this should help me see more of a difference.

All my weight work is in the following format.
2 sets of 5reps for a warm up then 3 sets of 5 at the same weight once I can complete the 3 sets of 5 I move the weights up.

Monday & Friday (Upper body workout)
5 mins on rowing machine
Pull Ups (currently assisted ones)
Dips (currently asisted ones)
Sholder Press
Bicept Curl
25 mins X trainer

Wednesday (Lower body)
5 mins on rowing machine
Squats
Stiff Legged Dead lift
25 mins X Trainer

Tuesday & Thursday (CV sessions)
15 mins rowing machine
25 mins X Trainer
25 - 30 mins swimming (about 80 lengths 20m pool)

Fridays (round of golf)
Trying to break 100
This is the hardest part of my training.

Have a good week everybody.

WAKE UP!


*happy Easter :D*



I'm off to do cardio and then I will post my check-in.....

Weekly check-in time... I had Easter dinner on Thursday so I've already gotten rid of the salt weight. The dinner was pretty clean... I did, however, have a few chocolates and two big pieces of pie. Worth every bite.


Sunday, March 27th, 2005

chest: 16 mm
ab right: 27 mm
thigh right: 16 mm

bodyfat: 17.6%

abdomen at navel: 35.75" (down from 37.25 on March 12, and 39.5 on Feb 11)


and the weight........ 184.4 ... down a whole 1 pound from last week. However I look leaner and feel stronger, so nuts to the scale. The calipers say I dropped almost 3% bodyfat in two weeks-- could be right, but could be a bit deceiving. I'm storing the remainder of my fat right around my navel and on the chest-- where two of the measuring points are. Since those have been leaning down quite a bit lately, the numbers are dropping as well.


Here is your Easter chocolate bunny... I got one for each of you:

http://www.displaycostume.com/products/115773.jpg

thanks for the bunny. i hope its solid and not hollow. hit the ground running with a million things to do for the kids and the company coming over. i rushed through and forgot to weigh myself. ill check in again in the morning.

this thread is dead. 220 for my update this morning. im bordering on breaking into the teens. thinking about starting a journal and bagging this dead challenge. maybe not. depends on how much of a reaction i get from you guys depending on that statement. its not too late to come back. still a whole two months guys. hell im even willing to extend the challenge to give people more time.

Agreed.... thread is dead. Too bad.. I hope they will come back at some point and check in. I'm sure everyone gets busy now and then, I just don't want people to give up.



Down to 183 this morning and I'm gonna go feast on a cheatmeal after I work out.

Hello Mates!

First of all I apologise for not updating you in the last 2 weeks. I had a personal life emergency which needed to be addressed immediately. I had been away from London for 10 days. I am back now and I am very much in the challenge again.

I will start my workouts today, I havent been to the gym for the last 10 days.

Hope to hear from you all soon.

Cheers

165 pounds this morning . I will be on a strict cutting next 3 days I think I have retained a lot of water in the past few days.

Hey mates checked my BF% yesterday at the gym came out to be 14.6%, 14.7% and 14.8% as we checked it to make sure it was not wrong. Looks likes 12% is not far :tu: .

Where is everybody else :rolleyes:

Nice job, mate! It looks like you haven't dropped much on the scale so you must be building muscle under there? That's a great way to do it..

I'm down to 181-183 depending on time of day. Not dropping nearly as fast now, sort of levelling out myself-- still losing fat though, just adding muscle. I'm around 16% BF.. I think you will be the first one to make it here! Everyone else has pretty much said goodbye to this dead challenge.

I'm taking a week off right now-- cruising-- where I don't have to go to failure in the gym. I need a bit of recovery after pushing really hard for 8 weeks; I'll give my body a week of rest and the skin some time to catch up.

Hey guys!

Sorry I've been absent so long..been working like crazy & went on a little vacation. Glad to see some of you hangin' in there! I've been working out hard and steady. I'm seeing great results from the Max-ot routine! I haven't measured my BF lately..no idea, however I think I'm getting close to my first goal. The beach photo was taken around March 26th.

Keep rockin' guys!

http://i3.photobucket.com/albums/y53/kkshaun/ShaunfrontBFL1-19-05copy.jpg
http://i3.photobucket.com/albums/y53/kkshaun/Shaunhawaiicutcopy.jpg


VISIT MYSPACE! (http://www.myspace.com/shaunwilliamson)

163 pounds this morning - 2 pounds change from last week. I have increased my cardio and been trying to eat as clean as possible. I have also added lots of protein in my diet with shakes.

163 pounds this morning - 2 pounds change from last week. I have increased my cardio and been trying to eat as clean as possible. I have also added lots of protein in my diet with shakes.
Good job! :tucool:

I checked my body fat again its 14.2% now, just hope it keeps dropping steadily and I see those abs of mine.

I checked my body fat again its 14.2% now, just hope it keeps dropping steadily and I see those abs of mine.
That's awesome.. you're almost there! I believe I'll have to get my BF down around 10% to get that 6 pack..I'm not really so concerned with that, as I believe it would take (for me anyway..) an unusual amount of regimentation. I just want to keep my BF in a very healthy zone. I think I've achieved that..just have to keep it now!

Great job! :tu:

I screwed up big time and didnt workout for ONE WEEK plus diet was horrible, I hate myself for letting go when Im so near to my goal. I promise myself that the next 3 weeks are gona be very disciplined and I will have 2 workout sessions i.e. Morning Cardio ( upto 30 mins) Evening Weights ( 45 mins to 6 mins).


WHERE IS EVERYONE ELSE?

I screwed up big time and didnt workout for ONE WEEK plus diet was horrible, I hate myself for letting go when Im so near to my goal. I promise myself that the next 3 weeks are gona be very disciplined and I will have 2 workout sessions i.e. Morning Cardio ( upto 30 mins) Evening Weights ( 45 mins to 6 mins).


WHERE IS EVERYONE ELSE?
Don't worry about it..just get back in the groove!

:tu:

Hey wassup old friends.... Lookin REAL strong KKshaun, good job! 8pack-- got any more photos? I checked your log... but nice work and don't sweat a week off, just consider it a 'metabolism reset.'

I stopped cutting at 181 lbs, about 15.5% by the 3-point formula. I really think it is more like 18% which is what I get going by an average of 9-point formulas... no sweat about the number and I never cared about abs. I started bulking :)

I'd much rather be big than cut.... so I'll add some weight before cutting fat again. Here I am after putting on 12 lbs (old 193 vs new 193 -- 2.5 months apart):

http://img172.echo.cx/img172/4838/193to19318ya.jpg (http://www.imageshack.us)