John Stone's August 2006 "100 Challenge" (Completed) [Archive]

John Stone

Tue, July 25th, 2006, 09:05 AM

John Stone's Official "100 Challenge" post

GOAL: Cutting

COMMENT: I added some fat during my summer vacation and I'd like to get rid of it before I start my bulk in September.

WORKOUT SCHEDULE
Monday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Wednesday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Friday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: delts & traps (PM)
Saturday Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: legs (PM)
Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM)

MEAL SCHEDULE
Six meals per day, one cheat meal per week.

STARTING STATS (cold/flexed)
WEIGHT: 201.6 pounds
BODY FAT: 9%
ARMS: 16.75"
CALVES: 16.5"
CHEST: 42.75"
FOREARMS: 13.5"
HIPS: 38.75"
THIGHS: 24"
WAIST: 32.5"

END STATS (cold/flexed)
WEIGHT: 202.4 pounds
BODY FAT: 9%
ARMS: 17"
CALVES: 16.5"
CHEST: 43"
FOREARMS: 13.5"
HIPS: 38.25"
THIGHS: 24"
WAIST: 32"

DAILY LOG

AUG 1: Updated starting stats. I did AM cardio (45 mins/139 BPM), and all meals eaten as scheduled. My first day is in the books!
-0 points [100 points]

AUG 2: I had an excellent ride this morning (45 mins/141 BPM). My back and bicep workout this evening was difficult but very satisfying. All meals eaten as scheduled. Tomorrow should be pretty easy: it's a cardio-only day. I'm into this!
-0 points [100 points]

AUG 3: Today was supposed to be a fairly light day for me--cardio only--but I also did all the yard work. With the oppressive heat and my very sore muscles, the yard work was actually quite a workout. Of course I also did my cardio this morning (45 mins/140 BPM), so I've had plenty of exercise today. I drank a little over 2 gallons of water today to help rehydrate my body. I just finished my sixth meal, and will go to bed tonight feeling very good about my progress thus far.
-0 points [100 points]

AUG 4: This morning I read "GQ" while I did my cardio (45 mins/139 BPM). I did not subscribe to this magazine, but I started getting it because another magazine to which I subscribed folded. So now I get GQ by default. Actually some of the articles are not that bad, but all the damned cologne inserts are pretty nauseating while trying to do cardio. I think GQ is going to become a bathroom mag from now on. I did my delts/traps workout an hour early tonight because I finished up my work-work very early and was eager to get in the gym. I guess all these motivating articles I've been writing this week are having a positive effect on me, too! Tonight's workout went very well, and I'm sitting here drinking my 5th meal, Nitrean and Dextrose. Normally I don't post my daily "100" log entry until I've completed all my workouts and all of my meals, but since my only remaining meal today is my weekly cheat meal (pizza and red wine), I think it's a safe bet I won't be skipping it. :D
-0 points [100 points]

AUG 5: This morning's cardio was a little unusual in that I had to pedal much faster than normal to achieve my target heart rate (45 mins/139 BPM). Maybe my cardiovascular fitness is improving, but that wouldn't explain the big jump overnight. Usually I cover about 10.5 miles in 45 minutes at my aerobic heart rate, but this morning I really had to move my ass to get up around 140 BPM: I covered 11.3 miles in 45 minutes--almost a mile further than normal! Tomorrow's cardio will be interesting. Anyway, I had a brutal leg workout, which should make cardio extra difficult for the next several days. I was craving BBQ for dinner for some reason, but I did the right thing and had chicken. I'm finishing my 6th meal now, and I'm happy to report another day of all goals met!
-0 points [100 points]

AUG 6: My cardio session today (45 mins/140 BPM) was similar to yesterday's cardio workout: Today I had to travel 11.4 miles in 45 minutes to maintain my target aerobic heart rate. It's unusual that all the sudden my cardio vascular fitness level seems to have improved so drastically. I'm not quite sure what to make of it. I guess it's good! After my cardio I did a couple hours of very hot yard work, so I certainly got plenty of exercise today. No weight training scheduled for today. All six meals eaten as planned. Lisa bought chocolate covered nuts, so my resolve was tested--they looked SOOOO good.
-0 points [100 points]

AUG 7: This morning's cardio (45 mins/138 BPM) was pretty much the same as the last few days, so I guess it's no fluke: my cardiovascular fitness level seems to have improved. I went 11.3 miles. Tonight's workout (chest/triceps) was excellent! My strength is returning very quickly now. This was my 3rd chest/triceps workout since returning from vacation and I was noticeably stronger and had more muscle endurance then the previous two workouts. I took some new post workout pictures today, they are here (http://forums.johnstonefitness.com/showthread.php?p=356009). I'm sitting here eating my sixth meal; this meal and all other meals today were just as planned. One week down!
-0 points [100 points]

AUG 8: After a while I always seem reach a point where I feel like I'm chugging along like a freight train. I'm there now; I'm totally in the zone, and loving every workout and every meal. I did my cardio this morning (45 mins/140 BPM), and have eaten all meals as scheduled. My last meal tonight is a protein/fat shake (Nitrean + Natural PB), so there's no chance I'm missing that because I crave those shakes! No weight training scheduled tonight, which is too bad because I felt like hitting the iron. No matter: tomorrow I'm going to have one hell of a back/bicep workout. :tucool:
-0 points [100 points]

AUG 9: Downer day for me. I did my cardio this morning (45 mins/137 BPM) and ate all my meals. I did my back/bicep workout this evening, but it was horrible. I felt tired and lethargic. I tried to push through it, but the feeling never went away. I feel like I'm coming down with a cold or something, but I think it's probably just stress. I'm going to be going to bed early tonight. Tomorrow is an easy day--cardio only--so hopefully by Friday's workout I'll be back to feeling good. On a more positive note, I'm proud of myself for pushing through and doing my workout tonight, because I sure didn't feel like it.
-0 points [100 points]

AUG 10: I feel like I'm starting to climb out of this funk I've been in for the past couple of days. This morning's cardio was done as scheduled (45 mins/137 BPM), and all meals were eaten as scheduled except my final meal: I decided to have my weekly cheat meal tonight instead of tomorrow night. I didn't have a workout scheduled for tonight, and I really wanted to relax after the past couple of days, so I ate pizza for dinner. Tomorrow night I'll eat healthy and will not have my normal cheat meal (and if I do have another cheat meal tomorrow, I promise to fess up and deduct a point!).
-0 points [100 points]

AUG 11: A very satisfying day for me today! I did my cardio this morning (45 mins/138 BPM) and ate all meals as scheduled. Tonight's delts/traps workout was one of my best. My new avatar is from a picture I took after tonight's workout. Excellent day!
-0 points [100 points]

AUG 12: It was a nice run, but today I've stumbled a bit. :( I started off well: I did my cardio (45 mins/136 BPM), I ate all my meals during the day and had a killer leg workout. But tonight I had an extra cheat meal (I only allow myself one per week): Fried chicken. It was very good, and what's done is done. I'm not going to let this little slip keep me from working hard through the rest of the month.
-1 point [99 points]

AUG 13: Today was perfect from an exercise and diet standpoint, but my home network was seriously damaged by a lightning strike that hit within a 100 yards of our house (more on that in a minute). I did my cardio this morning (45 mins/138 BPM) and ate all meals as scheduled. As for my network, you may not see me around much for the next few days. This afternoon there was a loud clap of thunder and a huge explosion right outside our house. Of course I have all my electronics are on high quality UPS equipment, but the surge entered through the cable line. It took out my HD DVR, my cable modem, my cable service (including Internet), a Cisco 2924 switch, an Ethernet card and my backup 56k modem. I bought a new modem, but then I found that my serial port was also killed by the surge. My second serial port worked, but then my dialup provider was having all kinds of issues and I could not get connected. Basically it's amazing that I'm even able to make this update. I am actually dialed in long-distance to a server in Texas using my mom's account. It took about 20 minutes just load this thread. :mad: Anyway, my cable company says Wednesday at the earliest before service is restored. I'll try to log in and update before then, but if I don't you'll know why. Also, I'm not getting email as my email server is located here at the house. I'll try to update the main page in the morning so everyone knows what's going on.
-0 points [99 points]

AUG 14: Today has been very stressful. I discovered today that the electrical surge claimed more than what I mentioned above. Also destroyed: a hard drive, a dimmer module and, worst of all, the GFI breaker tripped on our fridge/freezer in the garage. I didn't discover that the freezer was off until late today. Several hundred dollars worth of chicken, fish, crab and other items are spoiled (the garage is very hot, so it didn't take long for the temp to rise). On top of all that, the electrical storm created all kind of problems at work, and right now I'm saddled with the world's slowest and most disconnected dialup connection ever. Pulling up the first page of this thread took almost 5 minutes, and I was disconnected twice. Anyway, enough whining--sorry--I know things could be much worse. I have all my data, and the food is replaceable. Hopefully our cable modem service will be restored Wednesday afternoon, as I really depend on it for so many things. I did my cardio this morning (45 mins/137 BPM), ate all six meals (thankfully I had just cooked a batch of chicken yesterday and had it in the house fridge, which never cut off) and I did my chest/triceps workout tonight. My workout tonight was not horrible, but it was far from good. The stress from work and all these personal issues I'm dealing with at the same are taking their toll on my energy levels. I'm heading off to bed in a few minutes. I'll try to update tomorrow if I can hold a connection long enough!
-0 points [99 points]

AUG 15: Yeah! I'm back online! I called this morning and converted my account to a business class account (work is gladly footing the bill, they've been freaking out with me "off-line"), and they had a technician out here within hours. Basically everything from the box on was fried: the cable, the 2 splitters, the HD DVR box and my cable modem were all destroyed and had to be replaced. It feels great to be back online. I don't know how anyone can handle dialup in this day and age. Anyway, I did my cardio this morning (45 mins/137 BPM) and ate all six meals as planned. No weight training scheduled for today. Back on track!
-0 points [99 points]

AUG 16: Today felt "normal", and I like that feeling--especially after the past few days. I started off with my usual cardio workout (45 mins/137 BPM), I just finished my 6th meal, and tonight's back/biceps workout was amazing! After last week's lackluster back workout, I guess I felt like I had something to prove. I went up in weight and/or reps for every single exercise--both back and biceps. I felt great, but man, those deads KILL!
-0 points [99 points]

AUG 17: Crikey! I was just about to hop into bed, and I said to Lisa, "Hey, tomorrow night is our cheat meal - I sure earned mine this week!" Then I remembered that I had still not done today's 100 journal entry. Technically it can be done the day following, but I like to get it done each night. Anyway, today was an easy day: cardio this morning (45 mins/138 BPM) and no weight training tonight. My back and biceps are very sore today, so I was happy to have the evening off from weight training. All six meals eaten as planned. I'm still kicking myself for losing a point last week. :bang:
-0 points [99 points]

AUG 18: A great day today! As always, I did my morning cardio (45 mins/136 BPM), and I just finished my delts & traps workout. It was a very good workout. I did my bent over lateral raises, only this time I stood a little more erect and didn't move my arms up quite as high as usual. There was no pain in my back, but I'll know for sure in the next couple of days if I re-aggravated the same area as I did last week. I'm drinking my 5th meal now, and my final meal today is my weekly cheat meal, so there's ZERO chance I'm going to skip that! :) Tonight I'm having pulled pork BBQ, sliced BBQ and BBQ ribs. :drool:
-0 points [99 points]

AUG 19: Today was busy, but I got the job done. I started off with my usual cardio session (45 mins/137 BPM), had an insane leg workout this evening and ate all six meals as planned. I'm looking forward to Sunday, which is an easy cardio-only day.
-0 points [99 points]

AUG 20: Easy day today: morning cardio (45 mins/136 BPM), no weight training workout and six clean meals. No problem! It's a little after 9 PM and I'm going to bed. Tomorrow will be a pretty long day--two workouts, and lots of work to do for my job.
-0 points [99 points]

AUG 21: I had an excellent day today! Morning cardio done (45 mins/136 BPM); I had a busy day at work but all meals eaten on time. After work I had a fantastic weight training workout (pecs/triceps). Tonight's workout was one of of the best workouts I've had in a long time! More details on tonight's workout, along with a couple of pictures, can be found here (http://forums.johnstonefitness.com/showthread.php?p=361056).
-0 points [99 points]

AUG 22: Easy day today. I did my cardio this morning (45 mins/138 BPM) and ate all six scheduled meals. I didn't have a weight training workout scheduled for tonight, but I came damn close to doing tomorrow's back and biceps workout anyway. I guess I'm still a little pumped up from yesterday's awesome workout. I'll save that energy for tomorrow, and if I have a workout even half as good as Monday's workout, I'll be happy man.
-0 points [99 points]

AUG 23: Today was anything but easy, but I was up to the challenge. Morning cardio was uneventful (45 mins/137 BPM), work was busy but I managed to get all my meals in. My second meal was 30 minutes late, but no big deal. My back & biceps workout tonight was even better than last week's workout. I honestly thought I was going to puke by the time I finished. I added another 10 pounds to my deads, and I'm getting close to the weight I was using at the end of my bulk last year. When I move up in weight or do more reps than I did the previous week, I always put a big "check" mark to the right of the exercise entry in my log. Today I had six check marks, and I did six exercises. I don't feel like I'm losing much fat right now, but I'm reluctant to back off my calories this close to my bulk. I've gained some muscle size this month, and I'm feeling very strong and positive right now. I'm very pleased that this month I've missed zero workouts and zero meals. One extra cheat meal is all that is keeping me from a perfect score. Next month I will not make the same mistake.
-0 points [99 points]

Aug 24: Today was too easy. I wanted to lift weights pretty bad tonight, but it is not a weight training day. I think the last few weight training workouts have inspired me to keep pushing it in the gym. Good, because it's almost time to bulk! This morning I did my cardio (45 mins/139 BPM) and I almost finished the book I'm currently reading, "Marley & Me". I'm glad I was sweating so profusely, or else an observer might have thought I was crying. Aw, who am I kidding. That book has me by the heartstrings. I can relate to so much of it. Anyway, no weight training tonight, and all my meals were as scheduled. I'm about to have my 6th meal, which includes a protein shake. I just got a big shipment of 8 tubs of Nitrean in from AtLarge, and I finally got to try their vanilla flavor. OMG, It's soooo good. It tastes like cake batter. I can't wait for tomorrow's shakes. :eat:
-0 points [99 points]

AUG 25: There was no hiding it this morning; I was crying like a baby as I did my cardio and finished "Marley & Me". As a huge dog lover, this book just hit too close to home in a number of ways. I guess that's why my heart rate (45 mins/140 BPM) was higher than usual. After my cardio, but before my shower, I went and gave my two dogs big sloppy kisses and hugs. I don't think they appreciated it very much (I was pretty sweaty), but somehow I think they understood. My delts/traps workout was awesome, and I'm about to enjoy my final meal: my scheduled weekly cheat meal! Tonight it's pizza. :eat:
-0 points [99 points]

AUG 26: I have to deduct another point today, but I do so willingly. I started off the day just fine with a good ride on the bike (45 mins/137 BPM), my meals went well up until my leg workout, which also went great. After my PWO shake I decided that this was my last chance to let lose before my bulk starts, so tonight I had an unplanned cheat meal and some vodka (but I didn't overdo it). So, this was it: no more alcohol for me until my bulk is over. I suppose I sacrificed a point willingly to help me stay focused in the months to come. Next month I will keep my 100 points.
-1 point [98 points]

AUG 27: A pretty mundane day for me today. Morning cardio done (45 mins/137 BPM), no weight training workout scheduled and I'm about to have my sixth scheduled meal. I'm ready to bulk, this is getting boring! :)
-0 points [98 points]

AUG 28: My cable company is having issues yet again, and I've been on dial-up since about 12:30 PM today. :bang: Other than that, my day has gone very well. Cardio: done (45 mins/136 BPM), tonight's workout: done (pecs & abs). I'm eating my 6th and final meal in a few minutes, all as scheduled. It took me 10 minutes to load this thread, so I'm going to go eat and find something else to do!
-0 points [98 points]

AUG 29: Good day today! My cable is back up, I did my morning cardio (45 mins/137 BPM), ate all meals as scheduled and had an awesome back workout tonight. Tonight was the final back workout of my summer maintenance program. My next back workout will be a bulking workout, and I'm going to add some volume and switch all the exercises around (except deads, I always do deads). I have a post workout picture here (http://forums.johnstonefitness.com/showthread.php?p=364544), which shall serve as my pre-bulk "before" back picture (http://forums.johnstonefitness.com/showthread.php?p=364544)".
-0 points [98 points]

AUG 30: Cardio done (45 mins/138 BPM) and all meals eaten as scheduled. No weight training scheduled for today. One more day to go!
-0 points [98 points]

AUG 31: Cardio done (45 mins/137 BPM) and all meals eaten as scheduled. My delts/traps/calves workout was excellent!
-0 points [98 points]

FINAL SCORE: 98 Points

Closing comment: I actually gained almost 1 pound of scale weight, but that's because I added some lean mass and resumed taking creatine for my bulk (which starts today). I also have been slowly ramping up my calories over the past 2 weeks for my bulk. I'm very happy with my results: I didn't miss a single workout, I didn't miss any updates, and I only diverged from my planned diet 2 times. I lost 1/2" from my waist and hips, and added 1/4" to my arms and chest.

Jack Rowe

Tue, July 25th, 2006, 09:59 AM

I'm in. This is exactly what I needed, after spending the past week in Orlando hitting Disney World with the wife and my little boy I am in need of a good challenge.

My goal is cutting/fat loss

I plan to eat 6 meals a day

Exercise as follows:
Fasted cardio every day for at least 45 min.

Weight training.
Mon, Wed, Fri(chest, shoulders, triceps)
Tue, Thurs Sat(back, biceps, legs.

Abs every other day.

Pre contest measurments.
191 lbs
19% bf

BreakingPoint

Tue, July 25th, 2006, 10:44 AM

Official "100 Challenge" post

GOAL: Cutting

COMMENT: I want to reach 7-8% BF by September 8th (preferrably 7%.. or bust)

WORKOUT SCHEDULE
Day 1: 50 minutes AM fasted cardio (LISS-MISS), Weightlifting: Push (heavy).
Day 2: 50 minutes AM fasted cardio (LISS-MISS), Weightlifting: Pull (heavy).
Day 3: 50 minutes AM fasted cardio (LISS-MISS), 50 minutes PM cardio (LISS-MISS).
Day 4: 50 minutes AM fasted cardio (LISS-MISS), Weightlifting: Push (heavy).
Day 5: 50 minutes AM fasted cardio (LISS-MISS), Weightlifting: Pull (heavy).
Day 6: 50 minutes AM fasted cardio (LISS-MISS), 50 minutes PM cardio (LISS-MISS).
Day 7: 50 minutes AM fasted cardio (LISS-MISS), Weightlifting: Push (light).
Day 8: 50 minutes AM fasted cardio (LISS-MISS), Weightlifting: Pull (light).

MEAL SCHEDULE
I eat 6 meals a day. My current macro breakdown (I'm low-carbing it for the next few weeks) 55/10/35 (p/c/f). I'll refeed when I start feeling a lack of energy.

STARTING STATS
WEIGHT: 161
BODY FAT: 10-15%
ARMS: 14
CALVES: 16
CHEST/TORSO: 40.25
FOREARMS: 12.25
HIPS: 38
THIGHS: 23.50
WAIST: 30 (an average of waist, navel and below navel)

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG

AUG 1;

- Ate all 6 meals.
- Did 45 minutes AM cardio LISS.
- I did my pull routine an hour early (I was pumped so I jumped right into it).
[100 POINTS]

AUG 2;

- Ate all 6 meals.
- Did 60 minutes PM cardio LISS (after my last carb meal).
- I've been anxious to hit the iron lately, I did the chest part of my thursday push routine early :D.
[100 POINTS]

AUG 3;

- Ate all 6 meals.
- Did 45 minutes AM cardio LISS (fasted).
- Did my quads/shoulder session from my pull routine about 7 hours early (I can't explain my obsession as of late :eek:).
- Did an extra HIIT session just for fun and played some hoops.
[100 POINTS]

AUG 4;

- Did 45 minutes AM cardio LISS (fasted). I got up an extra hour early because I was going to drive my mom to a place that takes about an hour and if I hadn't woke up early, I probably wouldn't have gotten my cardio in for today.
- Did my second pull weight session a few hours early, again, but it just didn't feel right.. I think that energy is wearing off slowly. Monday I return to normalcy.
- Ate all 6 meals.
- Did an extra HIIT session out of boredom around the school track.
[100 POINTS]

AUG 5;
- Ate all 6 meals and relaxed for most of the day, I had to. Wanted for murder; Deadlifts killed my lower back.
[100 POINTS]

AUG 6;
- Ate all 6 meals and did some cardio later in the day (not much but enough to test my 1 mile).
[100 POINTS]

AUG 7;
- Did 50 minutes AM Cardio LISS (fasted).
- Completed my first Push workout of the week in just under 40 minutes (WOO!!).
- Ate all 6 meals.
[100 POINTS]

AUG 8;
- Did 50 minutes AM Cardio LISS (fasted).
- Completed my first Pull session of the week in around 40 minutes (I was drenched :D).
- Ate all 6 meals.
[100 POINTS]

AUG 9;
- I did a few minutes over my 60 minutes LISS Cardio session, I wasn't timing myself right but it felt good. I did it a few hours after my last carb meal.
- I'm eating my 6th meal right now and I plan to finish it. I'm going to stamp this day as a DONE! :)
[100 POINTS]

AUG 10;
- Did my usual 50 minute AM Cardio LISS (fasted).
- Completed my final Push lifting session of the week, I'm abit depressed because I lost a rep on my bench but I don't think it's muscle loss. I think it's more (my other lifts stayed the same or increased) poor pre-workout meal timing and doing a warmup beforehand, I usually never warm up. I had my pre-meal about 30 minutes late, usually I'll have it about an hour before I lift. I'm determined now. Monday (my next Push session) I plan to get those reps back AND increase weight :mad:.
- Ate all 6 meals.
[100 POINTS]

AUG 11;
- Did my AM fasted LISS Cardio for 50 minutes.
- Just finished my final workout for the week, I did my Pull routine abit early. That one rep bugged me enough that I did my session 3-4 hours early. I re-introduced heavy Romanian Deads into my Pull days, man, I missed those :cool:
- Just finished my final meal of the day. This weekend is going to be interesting.. very, very interesting.. I'm going over my brother's tomorrow to help clean his new house and they're usually into giving snacks/taking relatives out to eat. Then on sunday I'm going to a county fair and one of the main attraction is food.. junk.. food. I woke up this morning, I usually wait until monday mornings to measure but I took an early peak.. my waist is now below 30 inches, I'm shredding up nicely and still a good chunk of time before my targeted date.
[100 POINTS]

AUG 12;
- I went over my brother's today, and as expected, there were pizza, donuts, soda, etc., all tempting me (I didn't touch any of it) but I pre-packed my meals and ate them while I was there.
- Ate all 6 meals, I might skip the carnival tomorrow. 1. I don't want to be tempted, 2. I need to sit and recover. Today I felt out of energy, tired, etc., On a side note, I'm going to be getting extremely strict with my diet, supplements and water intake these last 2-3 weeks (on this challenge). I'll be subtracting points for not meeting my daily requirements. I'll update tomorrow or monday about those.
[100 POINTS]

AUG 13;
- Ate all 6 meals. I didn't go today, instead, I opted to rent movies and stay home :tucool:
[100 POINTS]

AUG 14;
- Did my AM fasted LISS Cardio for 50 minutes.
- Finished my first Pull session of the week, took around 45 minutes. I was looking forward to this one since last thursday because I benched tonight. I was thinking about it all day, then when it was time I loaded up the bar with an additional 5 more pounds more than what I did last week (even though I never got the amount of reps to increase weight). I unracked it and pumped out the minimum amount of reps, that's an extra 2 reps and a weight increase progress-wise on my bench after I lost that 1 rep last week :cool:. I believe I'm gaining a good amount of LBM on this cut, my waist has gone down, my weights have gone up and my body weight has been staying around the same but I definitely look leaner in the mirror. This should make my upcoming 6-month long bulk a little easier.
- Ate all 6 meals.
[100 POINTS]

AUG 15;
- AM fasted LISS Cardio for 50 minutes.
- Finished my first Pull session of the week (tomorrow's rest day) :).
- Ate all 6 meals.
[100 POINTS]

AUG 16;
- Did my 60 minutes of LISS Cardio today after my last carb meal.
- Ate all 6 meals (infact I'm eating my 6th right now), about to go finish watching movies I rented before I return them tomorrow then off to bed.
[100 POINTS]

AUG 17;
- Today was a horrible day. I woke up an hour late and had to rush my cardio, but still did it fasted LISS for 50 minutes.
- Right before my lifting session I fell asleep and woke up feeling tired, I attempted to lift weights.. I got through my first set of bench presses and didn't feel upto it tonight.. I ate my PWO meal, feeling depressed but after a half hour I got a feeling of determination and went through with it, finishing my workout. It was probably one of my worst workouts in this cut but I feel much better. I just took 3 melatonin (to help me pass out early), I'm exhausted and hoping lack of sleep is the reason I wasn't upto it.. if not I may be bumping my calories upto maintainence for about a week then dropping them sharply back down for the remaining 2 weeks in my cut.
- Ate all 6 meals. Got through the day (BARELY).
[100 POINTS, I LOVE YOU]

AUG 18;
- Did my 50 minutes fasted LISS Cardio.
- I finished my pull workout early today as I wanted to get it over with and rest but I've noticed I'm becoming fatigued, tired, worn out and I got 11 hours of sleep last night. After my workout I felt exhausted (not GOOD exhausted either) so I've decied to take a week off from weight training and upping my calories to around maintenance starting tomorrow. I'll still be doing my cardio and will drop my calories and add weight training back next saturday. I'm going to go by the 90% clean rule this week, that gives me 4 meals to cheat, if I choose.
- I'm eating my 6th meal right now and I've aten all of them today.
[100 POINTS]

AUG 19;
- I thought long and hard last night and came to the conclusion that cheat meals are distractions to me, I've decided to do it all at once, have a cheat day (today) and then focus on my goals. I haven't cheated since last month, where I had one cheat day as well. I don't plan to cheat any more on this challenge, my next planned cheat is september 8th when I go to a concert and will be having my cheat day of that month as well (or I might postpone it depending on what bf% I am because I want to get my bodyfat down to around 7-8% before fall so I can start my bulk and I certainly don't want to have a cheat day before my bulk, that won't help with aesthetics.) I will be doing LISS fasted cardio tomorrow morning and then I'll start doing it on saturdays when I get on my ultra strict diet (this diet will be the most severe I've ever been on and will definitely test me in everyway possible).
[100 POINTS]

AUG 20;
- Did my 50 minutes AM fasted LISS Cardio.
- Ate all meals.
[100 POINTS]

AUG 21;
- Did my 50 minutes AM fasted LISS Cardio.
- Unfortunately my mom made her patented cookies and I ate some of them, which is basically a cheat, I didn't plan it so this will be my first point lost. I got all calories in today though. On a positive note, I decided I'm going with a high frequency training routine when I get off my maintenance (this saturday), I got the basis of it down, I'm gonna fine tune it over the next couple of days. I'll be lifting 5x a week with 2 sessions a day (2 on, 1 off, repeat, until I feel rundown, ooooooooooooh yeah) :D.
[99 POINTS] -1

AUG 22;
- Did my 50 minutes AM fasted LISS Cardio.
- I cheated a few times through this and the next day, so I'll be subtracting points.
[98 POINTS] -1

AUG 23;
- Got my heart rate monitor in the mail today! I tested it out, works awesome. I'm excited to use it.
- Did 50 minutes MISS in the afternoon.
- My diet has been atrocious these last couple of days. Tomorrow I'll be getting on track again. Ate 6 meals.
[95 POINTS] -3

AUG 24;
- My new heart rate monitor is probably one of the better investments I've made lately! I did my morning 50 minutes of AM fasted cardio.
- Did a second session later in a fasted state (didn't eat 2.5 hours ahead of time and ate about 15 minutes after) for 50 minutes.
- I'm cooking my 6th meal right now and I plan to eat it so I'm gonna stamp this day as done. I return to weightlifting saturday, I'm excited :D
[95 POINTS]

AUG 25;
- Did my morning 50 minutes of AM fasted cardio.
- Did my PM session of LISS cardio abit earlier.
- Ate all meals.
[95 POINTS]

AUG 26;
- Did my AM session of fasted cardio, 50 minutes. I love my new heart rate monitor, it keeps my pace up.
- I returned to weightlifting tonight, I went easy and tried different ranges of motion, I also tried exercise pairings but I realized I'm not a fan of those so I'm ditching that idea. I'll see how pairings go for my pull routine tomorrow. I was PUMPED, I did 17 sets of sweat-dripping weights in under 40 minutes. Those days off and maintenance calories got my body back upto speed. I hope to break some of my old marks from before I took off.
- Ate all 6 meals. Time to strip as much fat as I can without losing strength within the next coming weeks. The high frequency idea goes on hold for now.
[95 POINTS]

AUG 27;
- Did my morning 50 minutes of AM fasted cardio.
- Finished my first pull session of the week, I was going light and easy on myself.. my body's going to hate me my next two sessions. No light or easy going on there :evil:
- Ate all meals.
[95 POINTS]

AUG 28;
- Did my morning 50 minutes of AM fasted cardio.
- Did my PM session as well, 50 minutes (ate 2.5 hours before hand and 10-15 minutes afterwards), and by SC's advice, that's fasted too.
- Ate all meals. I felt full of energy lately but it seems I've hit a brick wall.. about an hour or two after my second cardio I felt immediately out of energy, tired and lazy. I'm gonna have to look into refeeding, if that's the reason, I'm low-carbing it pretty good right now.
[95 POINTS]

AUG 29;
- I skipped my cardio this morning, I wasn't upto it, I realized I've got some.. -shudders- signs of a cold, but I don't get sick. I haven't gotten sick in years and I don't plan to now. But skipping my cardio workout really helped, I feel much better today as opposed to last night where I was thinking about refeeding.
- Did my push workout, wow.. this was one of my better workouts in a long time, my first time I went heavy on everything. I can already tell that week off was the right thing.
- Ate all 6 meals.
[94 POINTS]-1

AUG 30;
- Did my 50 minutes fasted AM cardio (LISS).
- Finished my pull session for the day.
- Ate all 6 meals.
[94 POINTS]

AUG 31;
- I skipped both cardio sessions today. My brother has been sick and unfortunately.. I got his cold/fever, I seriously wasn't physically capable of doing my cardio today, I just rested and ate my 6 meals. I won't be subtracting points as this was health related, I didn't want to cause physical harm by forcing my body to do something it wasn't up for, if it was, I'd definitely would've done my cardio. I'm feeling abit better as I type this, I'm hoping my diet, strength training and physical fitness will help me get over this by tomorrow. I haven't gotten sick in years and when I have, it went away in a matter of days (sometimes one). Here's hoping :(, I'll be posting my final results for august tomorrow as well!
[94 POINTS]

Jokat

Tue, July 25th, 2006, 10:51 AM

I'm in! :tucool:

GOAL: Final month of bulking before summer cut. (Due 1 September)

COMMENT: This is my final month of my first ever clean bulk and I want to make it a good one. :D

WORKOUT SCHEDULE
Monday: Off Day
Tuesday: Light Cardio (Swimming)
Wednesday: Weight training: back & biceps (PM)
Thursday: Off Day
Friday: Weight training: Chest, Triceps & Abs (PM)
Saturday: Off Day
Sunday: Weight training: Legs & Shoulders (PM)

MEAL SCHEDULE
Six meals per day, one cheat day in the month of August (my birthday).
Seven meals on workout days if you count PWO Shake.
3000 Cals on Non-Workout days and 3200 Cals on Workout days.

STARTING STATS
WEIGHT: 185.62
BODY FAT: 13%
ARMS: 14.50''
CALVES: 16''
CHEST: 42''
FOREARMS: 12''
HIPS: 35.50''
THIGHS: 23.75''
WAIST: 34.50

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1:

My day is coming to an end and all has gone as planned. I did my swimming today at lunch time and ate as planned.
[100 points]

AUG 2:

Checking in this morning. My day started off a bit rough, my 6 month old was up last night with a blocked nose and this morning while making Pre-Workout Shake I accidentally knocked the damn blender off the kitchen counter spilling oats, banana, whey and cocoa powder all over my work clothes. So I had to get re-dressed and ended up being late for work just as the big cheese arrived. Typical. Anyhow, this afternoon is back and biceps so I can really work out my frustrations on that. Looking forward to it. Breakfast is down clean as a whistle and the rest of the days food is packed into my cooler at my desk so there should be no problems there. Water is also in bottles at my desk and one cup of green tea is down the hatch. Enjoy your day everyone.

Evening update. All meals eaten, workout went very well although it was weird not doing my usual cardio. I am abstaining from excess cardio this month to see if I can break out of a plateau. So only swimming for me on odd days. I am tired and full so off to bed for me. No points lost.
[100 Points so far]

AUG 3:

Good morning everyone. Jeez, I nearly missed a meal now. I had to go to see a school for my daughter next year and have just got back to the office. Luckily my stomach reminded me to eat. So now I am eating my yogurt, oats and peanut butter snack with an apple. Breakfast was good as always and 1.5 liters of water has passed through me already... LOL. No weights today but I am going to swim at lunch time.

Evening check in. My swim at lunch went very well. Did six more laps than last time in the same amount of time. I just updated my fitday and hit 3000 cals spot on. Its actually interesting because that has never happened so perfectly before. Always a little over or under. John, your main page post today was excellent, it is nice to read about what motivates people for my own motivation. So another good day down. Good night and sleep tight.
[100 Points remain]

AUG 4:

Morning check in. Yay, its Friday, and that means a shorter work day for me. I get off an hour and a half early so my workout (chest, triceps and abs) is early too which means the gym is almost empty, just the way I like it. I can grunt and moan my way through bench presses, flys and tricep rope pullovers to name a few. I ate breakfast a little later today which puts some pressure on my eating plan. Being that I train earlier on Fridays my whole eating plan schedule is shifted earlier too. But its not a problem, I must just not get wrapped up in something and forget to eat. Looking forward to my workout later. Have a fantastic day everyone.

Evening check in. Well that workout was kinda weird. I can't get used to not doing intense cardio before my weights. I feel as if I haven't worked enough. I normally stagger down the stairs and into the change rooms but today I had plenty of energy. I can feel that I have worked my chest and my triceps cos they are tired and weak, and I am not saying that my workout was at all a bust, quite the opposite, my weights all went up. It is going to take some adjusting to the lower cardio volumn. I am slightly over calories today, by about 150 but its mostly due to a huge pile of broccoli at dinner so I am not feeling guilty at all. All meals were clean and eaten and workout was done so no loss of points today. I am going to settle down in front of the TV and watch V for Vendetta tonight, once the kids are asleep of course.
[100 points]

AUG 5:

Terrible bloody day today. I woke up with a sore throat and slowly felt worse and worse thoughout the day. I feel absolutely drained. Luckily today is an off day. My throat actually feels alot better now than this morning but I have no energy what-so-ever. I think I will have an early bed tonight if the kids will allow. Been in the kitchen most of the day, apart from the usual weekly grocery shopping this morning. Have cooked a whole lot of food for the week coming and managed to stay clean food wise all day, despite the kitchen temptations. So all meals eaten, save one which I will eat in a moment, and all meals clean. No workout scheduled, so no problems there. I just hope that I feel stronger tomorrow, cos in the morning I have legs to do and my leg workout is a killer. Night night all... Oh yes, and I plan on watching Pirates of the Caribean tomorrow at the movies so thats something to look forward to.
[100 points]

AUG 6:

Still not feeling 100% today but went ahead and did my brutal leg workout this morning. I am feeling very tired this evening but am glad that I did my workout today. I watched Pirates of the Caribean this afternoon at the movies and enjoyed it immensly. I did have to get up to pee halfway through though. It is a very long movie. My food was spot on although I compensated to allow for some popcorn in the movie. At the correct amount of calories and ate clean.
[100 Points]

AUG 7:

Very quick update tonight. Am still not well, so am taking off work tomorrow. Today and tomorrow are scheduled off days so I plan on resting to try and beat the cold. All meals eaten today within calorie range and clean as a whistle, although it was hard what with feeling so miserable. No points lost. Going to bed.
[100 Points]

AUG 8:

Ok, here is a lateish check in albeit in time. I am feeling much better today, sore throat is almost completely gone and so have all the other symptoms besides a blocked nose. I am still tired but I am convinced that I will be ready to train again tomorrow. As I mentioned yesterday, I decided to take the day off work to try and recover and rest. I worked on my eating plan the whole day and have made a few adjustments, one of which was to recalculate my BMR and calorie requirements. I hadn't realised how much of a difference it can make between weighing 79 kilos and 85 kilos. I guess that may be the reason I have plateaued, I have been eating at maintenance for the last two months. :doh: So we will see what happens in the next couple of weeks. Todays meals were all clean and eaten and that was all that was required so no points lost. I am going to chuck back another vitamin C and hit the sack. Good night all.
[100 Points]

AUG 9:

Today was rather hectic. Its a public holiday here in South Africa, Womans Day, and I did not have to go to the office. We had some people come and look at the house this morning (We are selling) so I nearly missed my morning meal. Then lunch was a bit late and gym was a bit early so I ended up having my Pre-workout shake PPWO. :lol: I did however get all my meals in albeit in a somewhat muddled up order. My workout (Back and biceps) went well although I didnt feel the intensity in my back that I always try to shoot for. I can feel that I have worked hard though which is good. I officially weigh the most since I started my bulk, up from 70 kg to 84.95. I have been hovering around 84.60 for the last two months. Looks like cutting the cardio and upping the cals has worked. Now to see if its fat or muscle or both. :confused: So all meals eaten clean and workout done. No points lost.
[100 Points]

AUG 10:

My stomach is getting bigger. :eek: I know that I must try to stick it out with this bulk for the last couple of weeks but I may just begin cutting a little sooner than scheduled. I don't know how long I can stand to look in the mirror and see my stomach getting bigger. On the other hand it may just be in my mind. I feel that I am putting on muscle and I look bigger all round but my waist line seems to accumulate fat more than anywhere else which is frustrating. I did my Tuesday swimming today on account of being ill on Tuesday. It was a good swim and I did and extra ten lengths in the same amount of time. All meals eaten and clean. So no points lost. :tu: I still have one meal to go and I am soooooooo full. :p
[100 Points]

AUG 11:

Good day today, I had an excellent chest, triceps and abs workout this afternoon. My abs are going to be sore tomorrow. I now weigh 86.10 kg up from 84.95 two days ago. I will continue to monitor my weight closely but am not about to panic at this stage. I have decided I am going to have pizza on my birthday and lots of it. I am craving really cheesy pizza. Todays food was clean and all eaten so no points lost. About to go and watch Derailed with Jennifer Aniston and then to bed. Night all and have a good weekend.
[100 Points]

AUG 12:

Did my weekly shopping today with my daughter. She comes with me every week. She is three BTW. She loves it and she is an absolute angle. She is getting to know which shops sell her favorites. At the fruit and veg market she yelled out "nana's nana's". She loves banana's. LOL. No workouts today so when I got home I made myself some peanut butter and pottered around the house. My wife was out all day buying clothes for her new job on Monday. Our lives are about to become a little more hectic. Its the first time she will be working in three years, or since our daughter was born! I am looking foward to my leg workout tomorrow. So many people hate leg workouts but I love them. Last meal coming up and then bed. I am tired. Night night. P.S. New rule for my challenge, from now on no more than three cups of coffee a day. I am drinking way too much coffee.
[100 Points]

AUG 13:

Shew!!!! :eek: What an unbelievable day. My wife starts a new full time job tomorrow for the first time since my daughter was born (3 years ago) and I spent the day preparing food for the week. This was after a killer leg and shoulders workout this morning. My back is finished from standing in the kitchen all day though. I made masses of food today! I was good though and didn't cheat at all. Meal order was a bit scrambled but all meals were eaten more or less 3 hours apart. Excellent workout, good eating... I'm tired now. Time for bed. :sleep: P.S. Enjoying my third cup of coffee as I type this, so only three cups as promised.
[100 Points]

AUG 14:

WOW! We made it. My wifes first day is under the belt. The kids spent the day with a carer for the first time and all went well. Food was prepared in advance which made the day easier for both of us. I decided that I felt like chicken soup tonight so I grafted a bit in the kitchen for that speciality. :drool: The well oiled machine is primed to go for tomorrow morning and I am wacked. Mental note, learn to control anxiety attacks. No workout today but am moving back and biceps a day earlier, to tomorrow, this week to accomodate an appointment on Wednesday evening. All meals eaten clean. I had 5 cups of coffee but two of them were decaf so I am not counting them. Night all. P.S. It was a colleagues birthday today and he bought the whole office pizza, I didn't touch a single slice. :claplow:

[100 Points]

AUG 15:

Quick update tonight. All meals eaten clean and excellent back and biceps workout. Well not quite excellent as I struggled towards the end of the workout. I think I may have overdone the deads that I started with. Oh and I dropped a 5kg plate on my damn toe from about waist height. It's aching. LOL. No points lost, time for bed, our lives are so hectic at the moment. I hope I get used to this schedule soon. Night night.

[100 Points]

AUG 16:

Holy Cr@p. This schedule is going to kill me. Granted tonight was extra tough because my wife and I had an appointment which cut into our eveing pretty bad. We also ate a my moms place, which was actually a help cos it meant that I didn't have to cook. Luckily she is a health nut so we had a good clean meal with chicken, brown rice and plenty of veggies. The rest of my meals were clean and eaten and I even got in a swim at lunchtime. So no points lost today. Eating my last meal and then bed time.

[100 Points]

AUG 17:

Tonight was a bit easier even though it was my wifes night for gym so I had to bath, feed and entertain the kids all by myself, all the while making supper and lunches for tomorrow. But I finished an hour ealier tonight so something clicked. No workouts scheduled for today but my meals were all clean and eaten. I am beginning to fantasize about my birthday cheat day. I think I will start off with my favorite breakfast but doubled in size then onto pizza for lunch and possibly dinner too. There will be icecream too. It will be my first ever cheat day so it should be fun. I dont plan on doing it again soon but I will go back to having a cheat meal once a week once this challenge is finished. Early bed tonight... Sleep tight.

[100 Points]

AUG 18:

Its Friday, and we made it through the first week. Chest, Triceps and abs went very well today and all meals have been eaten cept for one, but it is still coming and will be clean. I am going to relax tonight and watch a movie once the kids are asleep. (The Weatherman with Nicholas Cage). So night night and see you tomorrow.

[100 Points]

AUG 19:

Once again a quick update. No workouts scheduled for today and all meals eaten and clean. I am looking forward to tomorrow. I have no big plans for my birthday this year but I will be going to a good freinds for a barbeque, or what we call a "braai" which is the Afrikaans word for barbeque. Its my only allowed cheat this month so I plan on making the most of it and have already bought icecream along with the weekly groceries today. It is also leg day tomorrow which I will not be missing and I plan on having a killer workout. Time for bed.

[100 Points]

AUG 20 (My Birthday, so this is the only allowed cheat day):

AUG 21:

I am still trying to recover from yesterday. I ate and ate and ate... I started the day with my usual oats for breakfast but I doubled the quantities. Then I did went to gym and did my leg workout which was somewhat dissappointing because my right knee has finally given up on me. Its been threatening something like this but I always had hoped that the pain would just go away. Anyway yesterday it was too much to bear. I will have to have it seen to. After gym it was off to get ice-creams at the mall and then on to a friends house for a barbeque. I ate alot of steak and coleslaw and wheat salad and puddings. More ice-cream, cake and fluffy lemon pud. Then onto my moms place for coffee, then onto get take away pizza's. After the pizza's about 1 litre of rum and raisin ice-cream. I have been feeling ill all day but it was worth it since I haven't cheated this big since my transformation nearly two years ago. I have been ultra strict for so long it was nice to let go and just do what I wanted. I must admit however that feeling like I do today does put a big question mark over the possibility of doing this again. Maybe next year. Nothing unscheduled happened so no points lost.

[100 Points]

AUG 22:

Very quick update. Was actually in bed going over my day in my head when I realized that I hadn't updated yet. So, excellent back and biceps workout tonight and all meals eaten clean. No points lost. P.S. I am considering changing my workouts to mornings again. Mmmm, something to think about.

[100 Points]

AUG 23:

Once again a quick update. My days seem to fly by when I am at home. I think from tomorrow I will updating at the office. I wont have had all my meals by then but I will have a pretty good idea of how the day is panning out. I got my swimming in at lunch today and am off tomorrow. I have eaten all my meals and they were clean and good so no points lost. I put on about 2 kg's from my binge on Sunday but have already lost one of them so I guess it was mostly water weight. Thank goodness. Night all.

[100 Points]

AUG 24:

My life has really felt strange the last couple of days. It is the second week of my wife working full time again for the first time in three years. We are under a lot of pressure to get the kids ready, prepare food and get gym and work and own time into the day. The days are just not long enough. I am embarking on a simplification plan for our meals, I plan to simplify our food down to the enth degree in order to save time. Tonight I chucked tomatoes and raw broccoli into the blender with some garlic and low sodium soy sauce, blended that together to make a veggie smoothie and drank that while munching on a cold preprepared chicken breast. It wasnt half bad until I realised that I had not included a complex carb or fat into the meal. So I had some old fashioned oats and peanut butter. LOL. I started a thread here (http://forums.johnstonefitness.com/showthread.php?t=30536) asking for some time saving ideas and some of you have given me some great ones but I still need more so if you have any please post. No workout scheduled for today but I am looking forward to chest, triceps and abs tomorrow. My right forearm is a bit strained but it should be alright. Meals eaten and clean so no points lost. Night all...

[100 Points]

AUG 25:

Excellent workout today, and I even did a ten minute run I had so much energy. My knee didn't give me any hassels during or after my run although it is aching a bit now. I will continue to take it easy and do a very light leg workout on Sunday. Currently eating my last clean meal of the day and then to bed. No points lost.

[100 Points]

AUG 26:

All meals eaten, no workout scheduled for today. Had a wonderful day shopping, hiking (feeding ducks) and preparing food. I made soup and chili con carne, cut up about two kilos of carrots and froze them. I'm tired and that it is late so off to bed. No points lost.

[100 Points]

AUG 27:

Boy oh boy, it never rains, it pours. Both of my kids have stomach bugs. Vomit and sh1t everywhere. Sorry for that but I have had one hell of a Sunday. I did manage to get the rest of my food prepared for the week and ate all my meals clean - albeit out of normal order. I had a good leg workout today, even though I left out squats again to protect my knee which is still slightly sore. I did heavy leg presses, extensions, curls, standing calf raises, oh and romainian deads too. I had lots of energy thanks largely to Pantera, who are definitely one of the best bands to workout to. So no points lost again. I can't believe that I am hanging on like this. I am so close to polishing off the ice-cream in the freezer, but as my wife says, just hold out a few more days and hang onto those points.

[100 Points]

AUG 28:
AUG 29:

AUG 30:

Ok, the wheels came off big time. I have come down with a stomach bug and have been holed up in bed. Thus my meals and my updates have suffered. Due to the bug I haven't been eating much at all and since everytime I was upright I wanted to vomit I didn't do updates. I am feeling somewhat better now though, well enough to do this post. So there goes the perfect score. Of course I got the bug from my two kids who have been sick for days now. They are up most nights and my wife and I are seriously sleep deprived. My 7 month old son hasn't stopped crying/moaning in days, except when he is sleeping. He is so miserable and it is eating away at our nerves bit by bit. We have taken him to the doctor and he is on meds but the doc says he will just be miserable cos he is sore and sick. Simply put to the parents of sick children... dont expect to get any sleep and learn to cope with large amounts of crying vomit and shit. Literally.

[92 Points]

AUG 31:

Tue, July 25th, 2006, 12:06 PM

M@'s Official "100 Challenge" Post

GOAL: Six visible ab sections at rest.

COMMENT: I had wanted to accomplish this goal by summer. It's the end of July and I'm still right around where I was in June. It's not gonna happen without total commitment so here we go. :tu:

Oh...and I have to eat a can of dog food (http://forums.johnstonefitness.com/showthread.php?t=29486)if I don't meet my goal in time. :blank: Edit: Nevermind. My knee's fucked. No running or squatting == No dogfood.

WORKOUT SCHEDULE
Monday: TBT (AM) - Cardio (PM)
Tuesday: 5K Training
Wednesday: TBT (AM) - Cardio (PM)
Thursday: 5K Training
Friday: TBT (AM) - Cardio (PM)
Saturday 5K Training
Sunday: Cardio

NUTRITION
Su-Th: Training day -- 2200 cal/day P40|C40|F20
Fri: 2600 cal carb load (Training day + 100g carbs)
Sat: Training day + 1 cheat meal
NO ALCOHOL

START STATS END STATS
Weight: 191.25# Weight:
Body Fat: 10.86% Body Fat:
Chest: 39.83" Chest:
Waist: 32.83" Waist:
Hips: 35.42" Hips:
Thigh: 23.50" Thigh:
Calf: 15.42" Calf:
Arm: 15.08" Arm:
Forearm: 10.58" Forearm:
Neck: 16.67" Neck:

http://www.foolserrand.com/JSF/August100_3Shot_Start.jpg (http://forums.johnstonefitness.com/showthread.php?p=354327&posted=1#post354327)

DAILY LOG
AUG 1: 191.50 lbs | No Training | Treadmill run 22:00 | 2.12 Miles | 141 Heartrate -- Nutrition: On Target [100 points]

AUG 2: 194.00 lbs | TBT 4x5's | Treadmill LISS 45:00 | 2.40 Miles | 143 Heartrate -- Nutrition: Screwed - 3 Beers [-3], Cheat dinner [-1] [96 points]

AUG 3: 193.50 lbs | No Training | Treadmill LISS 45:00 | 2.47 Miles | 149 Heartrate -- Nutrition: Screwed - Cheat breakfast [-1] Cheat dinner [-1] Beer [-1] Beer [-1] Beer [-1] Beer [-1] Beer [-1] Beer [-1] [88 points]

AUG 4: 193.25 lbs | TBT 4x8's | Treadmill LISS 45:00 | 2.56 Miles | 150 Heartrate -- Nutrition: Train wreck - Cheat dinner [-1] Beer [-1] Beer [-1] Beer [-1] Beer [-1] Wine [-1] Beer [-1] Beer [-1] Wine [-1] [79 points] SORRY SPECIALK! :cry: :D

AUG 5: 193.25 lbs | No Training | Elliptical LISS 45:00 | 4.27 Miles | 136 Heartrate -- Nutrition: Not enough, maybe 1300 calories [-1] | So I'm changing things up a bit here. I have to cut down the intensity of my cardio significantly because of the injury to my knee. To compensate for the decreased calorie burn, I'm lowering my intake to the ACSM adult male minimum 1800 calories per day. These calories will come from superfoods, low GI carbs, and Nitrean. I haven't yet made up my mind as to what I'm going to do about cheat meals so they're just out for now. I still intend to hit my goal. [78 points]

AUG 6: 189.75 lbs | No Training | Elliptical LISS 45:00 | 4.26 Miles | 134 Heartrate -- Nutrition: Horrible! Taco Bell, Starbucks, and Coke at night. [-3] | I'm friggin' exhausted. Didn't get much sleep last night. Was working late and got up early. My f'ed up schedule is throwing my feed times all out of whack. I need to make them more of a priority. Being too hungry messes up my work as well as making me eat like crap. The Starbuck's cheat was worth it, though. Great date with Rebecca. Woot! :D [75 points]

AUG 7: 193.00 lbs | TBT 3x15's | Recumbent Bike LISS 45:00 | 11.00 Miles | 140 Heartrate -- Nutrition: 145 cals over target of 1800. It was a quarter-cup of Steel Cut Oats that I had 'cause I was up 'til 2:00am working. Still unauthorized! [-1] -- Feeling good this morning. Awesome workout. It's going to be a busy-assed day but I'm fresh for it so here's to doing it right. Gonna make a special effort to hit my targets today. Today's all I need to be concerned with. :tu: I did the recumbent bike for cardio. My knee is feeling less sore so I want to get some strengthening exercise in. Felt fine after the workout. Nice! [74 points]

AUG 8: 187.25 lbs | No Training | Recumbent Bike LISS 45:00 | 10.50 Miles | 141 Heartrate -- Nutrition: Screwed -- I got four and a half hours of sleep last night 'cause I was in the office late but I'm feeling pretty good. Glad it's not a weight training day and that I'll be able to get a full night's sleep tonight. My dog doesn't even know me anymore. Blaaah...I'm a fat sack of crap and it'll never change. I left work at a sane hour, didn't feel like cooking or doing anything that would require effort when I got home. Picked up some hotdogs. Drank beer. I should be asleep right now but I'm here instead. Dunno what the fuck is wrong with me. [Beer -1] [Beer -1] [Beer -1] [Beer -1] [Beer -1] [Beer -1] [Cheat Dinner -1] [Cheat Snack -1] [B][65 points]

AUG 9: 192.50 lbs | TBT 4x5's w/Antagonist Pairings | 27:39 Bike Ride | 159 Heartrate -- Nutrition: On Target -- A full night's sleep did wonders for me today, but now I'm kind of flagging. I didn't get my lifts in 'til 3:00 in the afternoon. Now I've gotta figure out how to incorporate cardio into the day. I really don't feel like going back to the gym. May go for an easy bike ride when I get home. I've gotta shave tonight, too. I'm starting to get sasquatch-y again. Went riding, found a good hilly route. Definetly not an easy ride. :D [65 points]

AUG 10: 191.5 lbs | No Training | 33:00 Treadmill Training Run | 3.18 Mi | 140 Heartrate -- Nutrition: Cheat Dinner [-1] six bottles of beer at poker [-6] -- My knee felt fine after yesterday's cardio so I decided to test it out on the treadmill with a leisurely run this morning. Everything felt fine during the run and feels fine now. It feels really awesome to run again. I'm going to restrict my runs to the treadmill for the next week and am still going to hold off on squats 'til at least next Friday, but I think I may be out of the woods. That's an enormous relief. I'm kind of surprised that my heartrate stayed as low as it did during the run. Maybe yesterday's effort gave me a bit more endurance. [58 points]

AUG 11: 194.50 lbs | TBT 4x8's w/Antagonist Pairings | 45:00 Recumbent Bike | ?? Mi | ?? Heartrate -- Nutrition: Blown to living hell [-5 overall] -- I'm flaming out so hard here. :lol: I didn't enter this challenge with the intention of submarining it. I really can't explain why my self-control has gone out the window. I work out like a fiend but it's not gonna be worth much if I stop seeing progress 'cause I don't excercise control over my diet. Thing is, I'm not feeling guilty right now. In fact, I'm going to go out on a date tonight with a beautiful girl and I'm gonna order whatever sounds good on the menu and have a couple of drinks. I'll probably drink less than if I were with my friends 'cause I don't want to be an idiot around her but I'm definetly going to be social. I'm fatter than I was last week and am running out of summer. I hope I find the will to turn this around sometime soon. [53 points]

AUG 12: 193.00 lbs | No Training | 42:50 Track Run | 8400 Meters (5.21 Miles) @ 8:12/Mile | 156 Heartrate -- Nutrition: I have eaten out of a vending machine all day. Tonight I am going to go get a steak. Docking myself five points overall. [-5] -- My mood is crashing and burning. I'm fucking miserable and don't give a shit about fitness or anything else. [48 points]

AUG 13: 190.00 lbs | No Training | 27:20 Track Run | 5200 Meters (3.23 Miles) @ 8:28/Mile | 164 Heartrate -- Nutrition: Garbage food and Beer [-7] -- Not so fast today. My heartrate was around 178 when I stopped. I'd planned to run another 8400 Meters but it just wasn't in the cards today. I think the combination of sun, heat, and lack of nutrients slowed me down a bit. It was nice to be outside. Went for another run later on with Rebecca but didn't track mileage or heartrate. It was just for fun. My knees are feeling great. :tu: [41 points]

AUG 14: 192.00 lbs | TBT 3x15's w/Antagonist Pairings | 45:00 Recumbent Bike | 10.46 Miles | 127 Heartrate -- Nutrition: Perfect -- I do not feel well at all. I think I'm getting sick. I keep getting worse as the day progresses and just want to curl up into a ball and go to sleep. On the plus side, I'm motivated to hit my targets today and try to arrest this horrific slide at 41 points. We'll see what happens. I'm achy and exhausted and didn't want to do cardio but made myself do it. Helped slightly. Going to bed momentarily with a perfect day in the books. [41 points]

AUG 15: 189.75 lbs | No Training | 21:00 Treadmill Training Run | 2% Incline | 2.10 Miles | 148 Heartrate -- Nutrition: Damn, cheat dinner [-1], wine [-1], wine [-1], beer [-1], beer [-1] -- I was sick yesterday. I fell asleep around 9:00pm and woke up in the middle of the night soaked in a cold sweat. Slept great after that. My sinuses still hurt but nowhere near as bad as yesterday. Whew. [37 points]

AUG 16: 192.00 lbs | TBT 2x18's | 3 Mile outside run | 147 Heartrate -- Nutrition: Under target with two meals missed. [-2] -- I'm sick today, too and my appetite is absolutely gone. I've managed to choke down my PWO shake and another protein shake. I'd really like a big bowl of chicken soup or something blazing hot. May pick something up from the store on my way home. Had no strength for my workout this morning but did it anyway. NyQuil and I are going to have a fine time this evening. [35 points]

AUG 17: 188.50 lbs | No Training | 5 Mile Tempo run - 1 Mile @ 10:47/Mile - 3 Miles @ 8:57/Mile - 1 Mile @ 10:47/Mile on Treadmill @ 2% incline | 48:23 | 157 Heartrate -- Nutrition: Cheats at meals 5 & 6 [-2] -- Run this morning totally kicked my ass. I'm exhausted. Got a doctor's appointment at 11:45 and will see about getting some antibiotics for this sinus infection. It looks like my buddy Marc may not be coming down this weekend after all. I always use visits and dates as an excuse to cheat. Instead, the weekend's shaping up to be a good excuse to stay fit! [33 points]

AUG 18: 194.50 lbs | TBT 2x8's | 45:00 leisure walk with Orion -- Nutrition: Perfect! -- Great session with the weights this morning. 2x8's with 60sec rest makes for a real quick workout but I seem to have nailed my estimated loads and was struggling on the last rep of every set except Hack Squats. My legs are DOMS'ed all to hell and I think I might overdo it if I push any serious cardio in today so I'm going to take Ri for a long walk this evening when it cools off. [33 points]

AUG 19: 190.50 lbs | No Training | 55:55 10K on the track | 9:00/Mile average pace | 172 Heartrate -- Nutrition: Perfect. I was close to my target early and got restless so I just pounded a last protein shake and went to bed around 9:00 pm to keep myself out of trouble. -- Wow...10,000 meters...25 laps...6.21 miles...10 freaking K...that was a long way to run. Every meter hurt. Feel great now but wanted to die while it was going on. Pretty impressed with my average heartrate, too. :D [33 points]

AUG 20: 192.00 lbs | No Training | 4 x 800m intervals on track w/400m recovery | 147 Heartrate -- Nutrition: Annihilated, 2 cheat meals and 6 alcoholic beverages [-8 points] -- Another good session at the track. Intervals were run at 5:48/Mile, 6:15/Mile, 6:44/Mile, and 7:02/Mile paces. Average heartrate doesn't really tell the story. I was kissing 180 BPM for most of the speedwork. Looking forward to seeing how this translates into my overall running time this week. I'm pretty sure Thursday's supposed to be 2x1600's...that's gonna f'ing hurt. :eek: Well, I screwed the day good. No excuse. [25 points]

AUG 21: 194.00 lbs | TBT 2x12's | 38:00 Walk with Orion -- Nutrition: Perfect -- Okay, this is where the slide stops. I was able to exercise discipline and self control for over six months in 2006. There's no excuse for the wheels coming off now. I can't say that these are the last points I'm going to lose because if I go out with Rebecca and she wants to have a drink, I'll be having a drink with her. The ground rules for that are to alternate one glass of ice water after every alcoholic beverage and no more than three alcoholic beverages in any given 24 hour period. That's inviolate. That said, alcohol still counts against my goals and any indulgence will result in the loss of points. Everything else is fucking nailed. If I don't have healthy food available, I'm going to the grocery store. It's never been a chore to go to the store for beer. I can get off my ass and go to the store for sweet potatoes. [25 points]

AUG 22: 194.00 lbs | No Training | 21:00 Treadmill Training Run @ 2% Incline | 2.10 Mi | 153 Heartrate -- Nutrition: Perfect -- Yesterday was an awesome day and today is starting off great, too. My workout for the day is done and all I have to do is stay the course with nutrition. Had one "chore" lined up for myself and took care of it before I got to the office. It feels so good to be ahead of the curve on these things in my life. It takes effort, for sure, but is so worth it. Especially with stuff that has to be done anyway. Getting shit done early beats the hell out of procrastination. [25 points]

AUG 23: 192.00 lbs | TBT 2x18's w/Antagonist Pairings | 3200 Meter Track Run | 17:12 | 153 Heartrate -- Nutrition: Perfect -- Two perfect days down, gonna make it a third here today. My food supply at home is pretty lame. It should get me through one more evening. I just have to be careful not to keep eating the exact same thing every night or risk getting sick of it. I actually had pretty serious sugar cravings last night but the thought of my PWO shake this morning made it easy to set them aside. My buddy forgot his running gear so I ran alone. Glad he forgot his stuff 'cause I did NOT have it today. My run sucked ass. I wanted to do three miles on the track and barely made two. I was in a ton of pain. No wind, no strength, bleh. [25 points]

AUG 24: 186.00 lbs | No Training | 45:00 Treadmill @ 15% Incline | 2.39 mi | 154 Heartrate -- Nutrition: Perfect, a little light on the carbs (it's friggin' TOUGH to hit 40% carbs from complex sources...I need that PWO shake or I'm eating oats like a horse) but hit 2200 calories on the nose via FitDay. :tu: -- Three perfect days down and the scale is on my side again. I doubt that it'll remain there long since my weight fluctuates by 2-4 lbs on a daily basis, but it's nice to see. It's the lightest I've been in 2006, 34 lbs down from the start of this adventure in January. Cardio was crap this morning. I went with incline treadmill walking 'cause of the pain I was in last night and still had a really difficult time. Got it done, though. That's what counts. [25 points]

AUG 25: 189.50 lbs | TBT 2x8's w/Antagonist Pairings | 38:00 Walk with Orion | -- Nutrition: Cheat dinner (Fried Rice) and beers [-4] -- 186 lbs, it was nice knowin' ya. :lol: I'm not surprised to be kissing 190 lbs this morning. Nutrition was spot-on yesterday and low sodium so the added poundage just reflects the fact that I was dehydrated from cardio at yesterday's weigh-in. Four perfect days down. You know, I'm going to my buddy's house for a guy's night tonight and was resigned to cheating. Having seen the progress in my body composition the past couple of days...I kind of want to keep clean. Scouting out a sushi restaraunt for my Saturday date this afternoon. I'm working that meal into FitDay in advance and will stay clean. [21 points]

AUG 26: 190.00 lbs | No Training | 5200 Meter Track Run @ 28:14 | -- Nutrition: Cheat dinner (sushi) sake and two beers [-4] -- Had an awesome night last night. Great fun with my buddies. Slept in late and I'm behind on time today. Gotta get moving. [17 points]

AUG 27: 190.00 lbs | No Training | 2+ Miles outside run @ 21:57 -- Nutrition: Cheat Dinner [-1] -- Yesterday was why I work out. It's why I ruled my nutrition with an iron fist for seven months. Yesterday I felt like everything was right in my life and it felt fuckin' great. [16 points]

AUG 28: 191.25 lbs | TBT 2x12's w/Antagonist Pairings | Run Outside 27:56 | 153 Heartrate -- Nutrition: Cheat Dinner [-1] -- Don't got much to say at the moment. I feel...weird. [15 points]

AUG 29: 188.00 lbs | No Training | Treadmill Run @ 2% Incline | 21:00 | 2.5 Miles | 168 Heartrate -- Nutrition: Cheat Dinner [-1] -- Hell of a run this morning. It felt awesome to go fast again. I'm fed up with just plodding along and am going to challenge myself on the shorter runs. If I get messed up ligaments, I get messed up ligaments. Running slow hasn't kept me injury-free. [14 points]

AUG 30: 192.00 lbs | TBT 3x18's | Run Outside w/Rick | 27:56 | 151 Heartrate -- Nutrition: Cheat Dinner [-1] Beer [-1] Beer [-1] -- Great workout this morning. I don't usually feel this overall strong after a high-rep workout but this really did it for me. I've got a run outside with my buddy scheduled tonight that I'm really looking forward to. He's lost a ton of weight in 2006 but could really use better cardiovascular and muscular conditioning. Running with me pushes him and he loves it, though he complains the whole time. The company is fun, being so much faster than someone is fun, and helping a friend makes me feel great. [11 points]

AUG 31: 189.00 lbs | No Training | 5200 M run | 26:20 | 166 Heartrate -- Nutrition: Cheat Dinner [-1] Beer [-1] Beer [-1] Beer [-1] Beer [-1] -- Well, unless I get absolutely shitfaced drunk tonight I won't be finishing this challenge in negative points...which should be worth at least a halfhearted, Monty-Python-And-The-Holy-Grail-Minstrels-Esque "Hurray". The thing is...I'm going to a Happy Hour and then on a date with Rebecca...so I may very well get absolutely shitfaced drunk. :eek: [6 points]

Whee! 31 days. 0 posts missed. 0 workouts missed. -94 points due to poor nutrition choices and/or alcohol.

I think I see the problem. :confused:

THE END!

specialk

Tue, July 25th, 2006, 12:28 PM

GOAL: Cutting

COMMENT: I plan to start my bulk on my 44th birthday, September 12. I want to loose 2-3% BF before then.

WORKOUT SCHEDULE
Monday: Weight training: Waterbury Summer Project (WSP) Total Body Training (AM)
Tuesday: HIIT - 16 minutes (cardio) (AM)
Wednesday: Weight training: (WSP) Total Body Training (AM)
Thursday: HIIT - 18 minutes (cardio) (AM)
Friday: Weight training: (WSP) Total Body Training (AM)
Saturday HIIT - 20 minutes (cardio) (AM)
Sunday: Rest

MEAL SCHEDULE
Six meals per day, one cheat meal per week (Friday or Saturday night).

STARTING STATS
WEIGHT: 183.6 pounds
BODY FAT: 13.8%
ARMS: 15"
CALVES: 15"
CHEST: 41"
THIGHS: 23.5"
WAIST: 34.5"

END STATS
WEIGHT: 178.6 pounds -5 pounds
BODY FAT: 11.3% -2.5%
ARMS: 14.75" -.25"
CALVES: 15"
CHEST: 41"
THIGHS: 23.5"
WAIST: 34" -.5"

DAILY LOG

August 1: Did my morning cardio and I'm packing my meals for the day, I'm taking the family to a water park for the day.
[100 points]

August 2: Curse you John for making yesterday the first day of the challenge. I took the family to a water park and there were so many opportunities to loose points: ice cream, popcorn, pizza, cotton candy, cheeze-its, hamburgers, hot dogs, and McDonald's kid's meals for dinner. I brought canned tuna and almonds for the day. I felt like an addict going back to the locker to eat every three hours. Dam I'm proud of myself for not caving in. BTW completed my weight training this morning, rode my bike to work on one of the hottest days of the summer and packed my daily meals with just the right ratios to succeed in this challenge.
[100 points]

August 3: The day is half over and I've been spot on. Morning HIIT cardio + 4 clean meals so far. I'm going to play poker tonight with the guys. We usually drink beer and eat chips til 11pm. When I'm there, I've been good and I've been bad. Hopefully tonight I'll be good and try to remember that each point I loose takes me further from my goal. At this moment I feel strong enough to stay on track.
[100 points]

August 4: I'm not gonna lie, no BS, last night was tough. I went to play poker and kept true to this challenge. I drank only bottled water and ate a handful of peanuts while everyone else was drinking beer after beer. I survived but because it was a late night I missed my early morning workout. I finally worked out and ate five clean meals today. Had a sitter for the kids and had an unscheduled cheat meal and two martinis [-3 points]Ouch!
[97 points]

August 5: Oh how the M@ ighty have fallen :spank: I did my morning fasted cardio and decided to go out on my boat with friends for the day. I started packing my meals which basically consisted of a cold chicken curry salad with green grapes, baby spinach, mustard, rice vinegar, and 1 tbl. of lite mayo:tu: At the beach, my guests didn't know that it was exclusively for me. I came back from a walk with my two girls and there was enough to make just two meals.:mad: Oh well, I did stick to eating four meals and as soon as I got on land I picked up a MR bar. Tonight is my cheat night and It's a Greek restaurant:drool:
[97 points]

August 6: Must remember to stop wasting points. Today was my total rest day and I thought I had it in the bag so to speak. Eat six clean meals and go the sleep. Easier said than done. I was great all day and at 5pm went to the beach to meet some other families. Pizza was the culprit. I sustained the whole time all the while my stomach is friggin grumbling. I finally broke down and had one slice of Hawaiian pizza. [-1 point] at least I didn't partake in any alcohol tonight.
[96 points]

August 7: Did my morning weight lifting, ate six clean meals all within my macros. Weekdays are certainly easier than weekends to stay on track.
[96 Points]

August 8: I did my fasted HIIT cardio this morning and packed all my meals today for success. I even rode my street bike to the office and back. This is where it get tricky. My daughter's birthday was celebrated at the town's waterfront pavilion this evening. Twenty children, ten adults, four pizzas, and plenty of unauthorized food and drinks. I didn't give in once to temptation. Even when my wife called me on the spot and offered birthday cake in front of everyone. I told her earlier that I would not be eating any cake that evening. I took the cake turned my back and gave it to one of the children at the table. I really wish my wife understood how hard I'm trying and how difficult it can be not to just eat whatever I want.
[96 points]

August 9: I did my weight lifting this morning and rode to work again. I just polished off my 6 meal of the day and I'm exhausted and ready for bed. Not all went well today. I lost material that was not backed up on my computer. A client called at 3:35 pm to chastise me because I didn't format something to her liking. I really want a drink to decompress from this hectic day. I can't win so I will go to bed before I do something I will regret in the morning.
[96 points]

August 10: I did my morning HIIT cardio on schedule and ate six clean meals all within my macros. I also rode to work for the third straight day totaling sixty miles for the week. Tomorrow morning is high reps day. I'm looking forward to it after lifting heavy on mon. & wed. My wife is working late and the kids have just been put to bed. I'm in the mood to relax and watch some TV. I'll try to behave myself. Well I didn't exactly behave, I watched Kingdom of Heaven and ate some popcorn and two beers
[-3 points] [93 points]

August 11: I am a cyborg today and I killed my delts and hamies. The pump was unworldly, 105 reps of squats, same for standing DB presses, Romanian deads, and seated rows. I usually can get to 50+ non-stop, rest 10 second, bang out as many as I can until I fatigue, rest, repeat until I reach 105 reps. The DB presses were the hardest by far, I got to 30 and fatigued, rested and did between 10 to 15 reps, rested, repeated until I completed 105, today was the first time I really saw vascularity on my medial delts. I also ate clean and within my macros today. I am so tired in a good way. I'll sleep well tonight. Good night John Boy, Good night Mary Ellen, good night all.
[93 points]

August 12: Ha, I didn't cheat at all today. Maybe it's because my cheat meal is tonight and I have been looking forward to it all week. I even got my fasted cardio in at 5:20 am on a Saturday morning no less. I am so looking forward to eating whatever I want and not having to break down the calorie, protein, fat or carb percentages. Yahoo!
[93 points]

August 13: I'm a weak SOB, I might as well copy and paste last Sunday's post here because it was pizza night with other families on the beach once again. I refrained from eating pizza until I couldn't take it. I had one slice of pepperoni pizza and I didn't even like it. BTW I had five clean meals up until that moment. I did abstain from alcohol once again.
[-1 point] [92 points]

August 14: I did heavy deads, decline bench press, & chin-ups all with 45 second rests between sets. On top of that I did 10 minutes of jumping jacks. I was dripping with sweat. I even rode to work on the bike to start the week. I ate six clean meals all within my macros. The trouble is I think I wore myself down a bit. My youngest is sick with a cold and I think I'm fighting something as I type this. I'm going to bed early so I can recharge my battery.
[92 points]

August 15: It's official I am sick with a summer cold. I pushed through my HIIT cardio this morning and by mid day my nose was all stuffed up. Head colds suck. I ate all six meals and I plan to go to bed early once again.
[92 points]

August 16: I normally don't post so early in the day but after reading through the thread, I noticed others fighting off a cold or have actually gotten one while doing this challenge. I definately have a cold and I still went to the gym and lifted. This workout was by far the worst with respect to concentration and the amount of weight I was able to lift. I only hope that I can shake this dam cold soon and get back to feeling better and stronger. BTW I have packed five of my six meals this morning and even though I feel like crap I plan to ride my bike to work today. I'm hoping some fresh air will do me good. Another perfect day with respect to eating all my meals, working out, and posting. Reno, thanks for the helpful information regarding how to prevent colds while cutting. I'm going to give it a try.
[92 points]

August 17: I would usually wait until Saturday night for my cheat meal, but there has been this ongoing tradition to get together at a friend's cabin and play poker every other Thursday night. He is moving next week and tonight is the final farewell to this fun filled night with the guys. I know that I could go over and not drink or eat, but what's the point in that. This will probably be the last time I see him and if someone doesn't step up and offer a new place to play than it's most likely an end to my Thursday night poker games. Anyway, I did great today, ate six clean meals and HIIT cardio. I promise to myself to deduct points on Saturday night if I eat anything that I consider a cheat or if I drink any alcohol.
[92 points]

August 18: Today went rather well considering the mountain I had in front of me. Last night's festivities took its toll on me this morning. I got about 5 hours of sleep, I felt like my head would explode and I was not even considering a weight training session until I read through this entire thread. It was all the motivation I needed and off I went to have a great morning workout. I then took my girls to an amusement park for the day. I packed plenty of water, tuna and almonds. I had two garden salads during the day and each time I added a can of tuna. I could of had pizza or any other comfort food but I'm not willing to give up any more dam points. So weight training-check, six clean meals-check, not missing a post-check.
[92 points]

August 19: I have eaten 5 clean meals and I'm going to do 50 minutes of laps in the pool before I go out for a farewell dinner with 18 close friends. I've already had my weekly cheat meal and alcohol during Thursday night's poker game, so I have to be especially diligent tonight. I made a promise to myself on Thursday to be accountable for my ACTIONS. Although I ate clean at the restaurant I did have a glass of red wine.
[-1 point] [91 points]

August 20: Today was my weekly rest day. I have been feeling sluggish for the last four days so I ate mostly protein and complex carbs for my first four meals and protein/fats for my last two meals. I also had an amstel light while I was grilling some chicken breasts. I need to string 11 days in a row of no unscheduled cheat meals and no more alcohol.
[-1 point] [90 points]

August 21: I ate six clean meals and did my weightlifting for the day. I'm still feeling sluggish and my head cold is still lingering. It's been about a week with a cold. I plan to go to bed early tonight and get some rest. Ten more perfect days left to finish out this challenge.
[90 points]

August 22: I have made the decision to bulk after this month's challenge. Like John I am looking forward to finally eating a lot more and lifting a lot more weight. I have been basically cutting and maintaining since the beginning of the year. Lately my energy level has been low and it's probably due to the daily calorie restriction. It was such a beautiful day so I decided to ride my bike to/from work for my cardio today, which is a total of 19 miles. I ate my six clean meals and I did increase my complex carbs again as I was feeling tired and somewhat depleted.
[90 points]

August 23: I must say eating a few more complex carbs yesterday seamed to do the trick. I worked out this morning and had a great workout. I do 4 circuits of 3 exercises for 10 reps with 10 seconds between sets. This morning I had so much more to give that I did 11 reps on almost all the sets. I felt really pumped and it showed. I also rode again to work so 19 extra cardio miles to boot. This evening I took the girls to the beach and met up with other families. Pizza and beer was everywhere, good thing I ate just before I arrived. I also drank only water while I was at the beach. I refuse to let go of any more points and I mean it.
[90 points]

August 24: Another perfect day with respect to my eating and my cardio. I have been riding to the office on my bike lately and so far I've totaled 57 miles these last three days. I'm even more determined than ever these last few days. Partly because I signed on to start SUP2 with Swole and partly because I want to achieve my original goal of 10% BF before my birthday which is fast approaching.
[90 points]

August 25: OK so I did my weight lifting today around 3pm, I normally do it at 5am. I decided to lift after work because although I went to bed early last night, I didn't fall asleep until 11pm. I ate spot on today and my workout reflected it. I felt strong throughout the lifts. I noticed that my BF has stopped dropping and I'm guessing it is due to the few extra complex carbs that I have added after feeling rundown this week. I'm going to tighten up my diet this last week and I expect to see results.
[90 points]

August 26: Logging in early because in a few minutes we are going out for my weekly cheat meal. Mexican food and one margarita if I'm a good boy. I decided to take today as my rest day as well. This was due to the severe DOMs I experienced from yesterday's lunges. I did eat clean all day and I will do my cardio tomorrow or else I will deduct a point.
[90 points]

August 27: Ya, that's right I did my morning fasted cardio and ate clean all day. Well actually I did eat one on my children's chicken mcnugget and if that was not enough I ate the cheese that sticks to the bottom of the pizza box after my children ate all of the slices. Mind you I'm talking no more than a mouthful combined, but a point is a point.
[-1 point] [89 points]

August 28: It's hard to believe that this challenge is almost coming to an end. I must admit that I was a bit overwhelmed when I saw almost 100 participants sign up for this challenge. For all of you who did sign up I want to acknowledge that you made a step in the right direction. For all of you who have continued to post regularly, you have been my motivation when I didn't feel like a workout or when I didn't have it in me to continue. I have already signed up for next month's challenge and I am ready to give it my all. Sorry for the rant. I did have an excellent workout today and ate all my meals, I even did morning fasted cardio. I'm wrapping up "Waterbury Summer Project" this week and next week it will be SUP2 with Swole at the helm. Wish me luck. 89 points

August 29: I'm about to have my sixth meal today and I figured I'd post before eating. I did my fasted cardio this morning and all meals were spot on. BTW, my SUP2 program arrived today. In a word. GROW! I'm sure looking forward to fitting into some of my old clothes again. HA, HA.
89 points

August 30: Today I decided to take the rest of the week off from work and my general mood has been very positive. I did an extra fasted morning cardio session today as well as my weight lifting. I had 6 sets of 4 reps of power cleans, weighted dips, front squats, and chin-ups. I would rest for 30 seconds between sets and this was done as a circuit. I did the power cleans and I was throwing up the bar like there was nothing on it. I mean I could have easily added 20 lbs. from my previous time. Almost all the exercises were like that today. I'm going to chalk it up to the extra cardio I did this morning. I think it aided in my overall recovery.
89 points

August 31: It's so sad to make this update considering it is the last one until the "September 100 Challenge" starts, wait that's tomorrow. I did my morning fasted cardio and ate clean all day although the timing wasn't perfect. My traps are really sore from the power cleans yesterday as well as my bicep from the chin-ups. Today I took all my measurements and even posted a comparison photo. I'm very happy with the results: 5 lbs weight loss, I maintained lean mass and dropped 2.5% BF to 11.3% I lost only .5" from my waist, but that was pretty much where it had to go.
89 points

PHOTO COMPARISON:

Bambam07

Tue, July 25th, 2006, 12:30 PM

Thanks John for doing this!!

GOAL: Cutting

COMMENT: I jumped off the Wagon in June and this month I threatened myself with dog food to get me back on a schedule- August I want to kick it up even more and keep the deterent of the yummy chicken and rice Iams in front of me for motivation.

Will not eat any added sugar even in cheat meals (only fruit, milk, and occasional honey)- nothing that has sugar and all its disguises in the ingredients. *

*Added August 8th

WORKOUT SCHEDULE
Monday: Stationary bike, 45 mins LISS (AM)
Tuesday: Stationary bike, 45 mins LISS (AM)
Wednesday: Stationary bike, 45 mins LISS (AM)
Thursday: Stationary bike, 45 mins LISS (AM)
Friday: Stationary bike, 45 mins LISS (AM)
Saturday: Stationary bike, 45 mins LISS (AM)
Sunday: Stationary bike, 45 mins LISS (AM)

Every other day - Chad Waterbury TBT (Total Body Training) (PM)

MEAL SCHEDULE
Five meals per day, one cheat meal per week (Saturday Afternoon).

STARTING STATS
WEIGHT: 215 pounds (62.7 Fat)
BODY FAT: 29.167 %
ARMS: 13.8 inches
CALVES: 15 inches
CHEST: 44.7 inches
Neck: 16.5 inches
HIPS: 42 inches
THIGHS: 23.4 inches
WAIST: 43.7 inches

END STATS-
WEIGHT: 206
BODY FAT: 22% - seems low
ARMS: - 13.78
CALVES: 14.75
CHEST: 43
NECK: 15.5
HIPS: 40.75
THIGHS: 23
WAIST:41

DAILY LOG
August 1 - Went as planned, Morning Cardio of LISS on the trusty bike, no training today. Ate 5 meals. [100 points]
August 2 - Morning Cardio of LISS on bike, Trained Total Body ( Waterbury). Ate 5 yummy clean meals. [100 points]
August 3 - Cardio- Ate 5 meals [100 points]
August 4 - Cardio- Ate 5 meals - Switched workout till tomorrow- so no loss of points unless I skip it tomorrow which I will not [100]
August 5 - Cardio, training, 5 meals- one of them pizza like planned [100 points]
August 6- Grr woke up late, no cardio. Ate 5 meals. -1 [99 points]
August 7- Cardio (Morning LISS), ate 5 meals. My wife needed me so skipped training. My wife is worth the point. -1 [98 points]
August 8- Cardio (Morning LISS), ate 5 meals as planned- need to hit the gym tomorrow. [98 points]
August 9- Cardio (Morning LISS) , ate 5 meals, trained TTB (3 x5). Sweet Stuff!! [98 points]
August 10- Cardio (Morning LISS), ate 5 meals. train tomorrow. [98 points]
August 11- Cardio (Afternoon LISS), Trained TTB (3 X 8), ate five meals. [98 points]
August 12- Cardio (Morning LISS), Ate five Meals, ate cheat meal. [98 points]
August 13 - Cardio (Morning LISS), Trained TTB (2 X 15), ate five meals. [98 points]
August 14- Cardio (Afternoon LISS), ate five meals. [98 points]
August 15- Cardio(Afternoon LISS), ate five meals, Trained TTB (3 X 5)- Deadlift/ Squats Superset almost killed me!! [98 points]
August 16- Cardio(Afternoon LISS), ate 5 meals. [98 points]
August 17- Cardio(Afternoon LISS), Trained TTB (3 X 8) supersets this week are killing me!!, 5 meals [98 points]
August 18- Cardio ( Moved heavy Boxes for 4 hours), Ate 5 meals. [98 Points]
August 19- Cardio (Morning LISS), Trained TTB (2 X 15), Had Pizza yesterday during move so no cheat today, ate 5 meals. [98 pts]
August 20- Ate 5 meals, skipped Cardio to take the dog and wife to the park. -1 point [97 points]
August 21- Cardio (Afternoon LISS), Trained TTB (4 X 5), ate 5 meals. [97 points]
August 22- Cardio (Morning LISS), ate 5 meals. [97 points]
August 23- Cardio (Afternoon LISS), Trained TTB (4 X 8), ate 5 meals. [97 points]
August 24- Cardio (Morning LISS), ate 5 meals. [97 points]
August 25- Cardio (Afternoon LISS), Trained TTB (3 X 15), ate 5 meals. [97 points]
August 26- Cardio (Morning LISS), ate 5 meals, enjoyed cheat meal. [97 points]
August 27- Cardio (Morning LISS), Trained TTB (4 X 5), supersets, ate 5 meals. [97 points]
August 28- Cardio (Morning LISS), ate 5 meals. [97 points]
August 29- Cardio (Afternoon LISS), Trained TTB (4 X 8), supersets, ate 5 meals. [97 points]
August 30- Cardio (Morning LISS), ate 5 meals. [97 points]
August 31- Cardio(Afternoon LISS), Trained TTB (3 X 15), supersets, ate 5 meals. [97 points] Wa-f-in-hoo!!

Jamin55

Tue, July 25th, 2006, 01:25 PM

Official "100 Challenge" post

GOAL: Cutting

COMMENT: After sitting on my backside doing eff all since school, it's about time I get my stuff in order, starting with this.

WORKOUT SCHEDULE
Monday: Weight training: chest, shoulders, triceps, abs (PM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Wednesday: Weight training: back, biceps, legs (PM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Friday: Weight training: chest, shoulders, triceps, legs (PM)
Saturday Weight training: back, biceps, legs (PM)
Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM)

MEAL SCHEDULE
I eat six meals a day and I don't plan to cheat apart from a few pints on my gigs, twice a week (I'll keep it to light beer).

STARTING STATS Will update Aug 1st
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

J2K66

Tue, July 25th, 2006, 02:18 PM

Official "100 Challenge" post

GOAL: Cutting

COMMENT: It's my first challenge to hold me accountable for my actions. I've seen slowed progress lately, and this should help to get back on track!

WORKOUT SCHEDULE
Monday: Weight training: chest & abs, Cardio = 2 hrs Volleyball
Tuesday: Stationary bike, 30-45 mins (aerobic, fasted) (AM), Weight training: back
Wednesday: Cardio = 2 hrs Volleyball
Thursday: Stationary bike, 30-45 mins (aerobic, fasted) (AM), Weight training: arms
Friday: Weight training: legs & shoulders
Saturday: Cardio: Stationary bike, 30-45 mins (aerobic, fasted) (AM) or other activity (volleyball, basketball, football, etc)
Sunday: REST!

MEAL SCHEDULE
5 meals per day, one cheat meal per week. Try to limit the beers as well.

STARTING STATS - All cold, unflexed
WEIGHT: 207.2
BODY FAT: 15-17%?
ARMS: 15
CALVES: 17.5
CHEST: 41.5
FOREARMS: 12.75
HIPS: 41.5
THIGHS: 23.5
WAIST: 37.25

STARTING PICTURES:

15241

END STATS
WEIGHT: 203.4
BODY FAT: 14.79% from self done 3 point caliper readings
ARMS: 15
CALVES: 17.25
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG

AUG 1: Updated starting stats and added pictures. Did 45 minutes fasted cardio this morning, my Back workout tonight (great workout, even added an extra set of deadlifts), and ate all meals as planned! Great first day.
-0 points [100 points]

AUG 2: Woke up late, but got some much needed sleep. No weight training planned this morning and the weather is looking sketchy for tonights volleyball matches. If volleyball ends up getting cancelled, I'll do either 45 minutes LISS or 20 minutes HIIT tonight as a substitute. Volleyball was ON, and I ended up playing 4 matches rather than 2, so probably 3.5 hours of cardio today. Ate all 5 meals, but I'm up too late and sleep will suffer. I hope to wake up with enough energy for my cardio in the morning. So far, so good.
-0 points [100 points]

AUG 3: Woke up late again, but got in my LISS on the bike before getting into work a little late. I got in a solid bis/tris workout after work and before heading out for the night. I'm about to finish up my 5th meal of the day and then hit the sack. Still on track.
-0 points [100 points]

AUG 4: Had the day off of work today and spent it out on the boat doing some skiing/tubing and just generally hanging out with my sister, a friend, and a new female interest :) Got my legs/shoulders workout done this morning, had a clean breakfast, and then a mrb on the boat, then a cheat meal. Skipped another meal as I've been chillin with this girl since we'd gotten off the boat. So, I'm getting a final meal in now, but that's still one less than planned :(
-1 point [99 points]

AUG 5: Feeling a little sluggish this morning, but got good sleep last night. I'm heading out on the boat again today, as there's a bikini contest out there today :) I know I'll be induldging in some beers, but hopefully I'll remember to eat. I'm going to throw some jerky, yogurt, and probably a shaker with Opticen in to take along. Alright, off to do my cardio before I head out! Cardio done, all 5 meals eatin'. Got roped into playing a vball tournament tomorrow, so that'll be interesting.
-0 points [99 points]

AUG 6: Volleyball tournament was cancelled due to thunderstorms, which is OK since today is my rest day anyways. I'll be able to get some cleaning done around the house. Good rest day, just hung out at home and watched some movies. I ate all 5 meals as planned.
-0 points [99 points]

AUG 7: Woke up this morning and got in a decent Chest/abs workout. I just wasn't "feelin' it" this morning though and my flat bb bench wasn't up to par. I couldn't push as much weight for some reason. I think I may be eating too few cals again and am starting to lose muscle. I'll keep an eye on this though, and adjust as needed. 2 clean meals down, 3 more to go + volleyball tonight, which should be 2 tough matches. I was right, 2 tough matches, but we won 'em both! Finishing up my 5th meal now. Had a few beers tonight, but I account for those as I'm not ready to give up drinking just yet.
-0 points [99 points]

AUG 8: 204.8lbs this morning at the 1 week mark. Probably a little off due to dehydration from the drinks over the weekend/last night. Off to do my cardio, and then I'm going to the Brewers/Cubs game tonight, so I'll probably miss my back workout. I'll make it up tomorrow, but if I don't get it in tonight as scheduled, there goes another point. I don't have a heart rate monitor, but I do LISS at what I feel to be a pretty easy pace. Today was 12.5 miles in 45 minutes on the recumbant bike. Got in 5 meals, with one cheat meal (1 for the week, but feel that I'll have another this weekend). Skipped workout due to the Crew game, and dammit they lost.
-1 point [98 points]

AUG 9: Supposed to be a cardio only day today (volleyball tonight), but since I skipped my back workout yesterday I'm going to do that this morning. Got very little sleep last night, but spent some quality time with girl I took to the Brewer game last night, so it was worth it :) OK, off to get that back workout in before heading off to work. Ate 5 meals and went .500 at volleyball in 2 matches.
-0 points [98 points]

AUG 10: Late night again last night... I think I'm noticing a trend and need to get more sleep, but that's another issue. Woke up, did 40 minutes LISS on the bike, ate breakfast and am now at work (although avoiding doing any _actual_ work). I've eaten clean all day, even though 1 meal was Opticen. My arms workout was very good today, every lift was strong and form was spot on. I'll be having my final meal here soon and then hitting the sack.
-0 points [98 points]

AUG 11: So I broke the lack of sleep trend and actually got a good amount of rest last night. I woke up feeling energized and blasted right into my legs/shoulders workout. I've come to the conclusion that squats are my least favorite exercise to do, but just suck it up and do them for their benefits. I used to be able to move massive amounts of weight squatting, but now with my knees cracking all the time I don't push it. I did some very lightweight explosive squats, which will hopefully help with jumping for vball. Missed my final meal of the night because I never made it home, but it was good.
-1 point [97 points]

AUG 12: Missed this update (-1), missed 2 meals (-2), and had a cheat meal (-1). Oh man, also missed my cardio :(
-5 points [92 points]

AUG 13: No training or cardio scheduled for today, but I did take this girls dog for a walk which probably was only about a mile long. Not a great day again today, missed a meal due to sleeping in and not getting home until late. The meals I did eat were clean though, so that was a benefit over the rest of the weekend. I've got meetings and people in from out of town Mon. thru Thurs. of this week. I have a feeling that I'll miss a few more meals and possibly even a workout or two during this time. I'm going to try my best to stay on point, but it will be tough.
-1 point [91 points]

AUG 14: I finally got a full night of sleep last night, which will be well needed for a very busy week. I got in my Chest/Abs workout this morning, but I could feel the effects of missing meals, lack of sleep, and alcohol over the weekend. I fatigued much faster than normal, and actually had to drop weight on my decline bench. I usually do 3 working sets of flat bench, and then 3 working sets of decline at the same weight. I got my 8 reps for the 3 sets of flat bench, but then switched to decline and only got 5 on the first set, so I dropped the weight so that I could get 10 and 8 on my next 2 sets. It's disappointing, but at least I pulled through and finished up the workout. Nutrition will be difficult today, as I don't really have control over my schedule due to work. Missed a meal, but the other 4 were clean.
-1 point [90 points]

AUG 15: I've got football practice tonight, so I'm going to use that for cardio. I had planned to get a back workout in this morning before work then, but I guess it will have to wait until tonight after football. Again, very little sleep last night. I missed a meal due to falling asleep early, which was much needed after not getting much over the weekend. I also skipped my back workout tonight, which sucks, but I plan to make it up tomorrow.
-2 points [88 points]

AUG 16: Got yesterdays back workout in this morning before work, which was an especially spectacular feat since I had to be into the office early for meetings all day (all week, actually). Got my 2 matches of volleyball in tonight and then hung out longer than expected again so sleep will be lacking for tomorrow. It's an early day in the office again, so I'd better hit the sack so I can get my cardio in in the morning. Ate all 5 meals clean.
-0 points [88 points]

AUG 17: Alright, got back on track yesterday and hoping to stick with it again now. The problem is that I've started dating a new girl. I guess that's really not a problem though, just something else to occupy my time. I did wake up and get in my morning cardio, which was 40 minutes on the bike. It felt good, but I'm still a little bit sore from football practice on Tues. I got in a good breakfast and made it into work almost on time. Ate all 5 meals and completed my Arms workout.
-0 points [88 points]

AUG 18: Woke up late, well actually early and then layed in bed too long so I decided to take the day off from work. I've got a bachelor party tomorrow and everyone is meeting at my place, so I'll use the day to cut the grass, trim the yard, and clean the house up a bit. I ate all 5 meals and completed my leg/shoulders workout.
-0 points [88 points]

AUG 19: Had a bachelor party for a friend today, and didn't get online to update this. Nutrition wasn't dirty really, but I did miss a meal and I didn't do my scheduled cardio due to having a house full of people.
-3 points [85 points]

AUG 20: Woke up with a hangover, but I just ate my first meal and feel much better. I'm going to get on the bike and do a make-up cardio session for the one that was missed yesterday. Wow, I feel great after a bike ride and am energized for the day. I'm going to have my cheat meal tonight, but probably won't really cheat other than portion size. I'm going out for a nice big steak and a baked potato :) I ended up missing a meal, due to running errands... oh, and the steak was excellent!
-1 point [84 points]

AUG 21: Woke up late this morning, but still got in a good Chest/Abs workout before work. Volleyball playoffs start tonight, so we'll have to step up our game a bit. We're in the finals next monday night in one league, and completely blew it in another. We'll still play a match, but it really doesn't mean anything. Ate 5 meals clean, completed my chest/abs workout and played volleyball for cardio.
-0 points [84 points]

AUG 22: 204.8lbs this morning, which was the same thing I weighed in at 2 weeks ago. That's .8lbs/wk since the beginning of this challenge, which is a bit slower than I've been cutting lately. I'd like to get that back into the 1.3-1.5lbs/wk for the last week and a half of the challenge. In fact, I really was hoping to drop below 200 by the end of the month. Even though that doesn't look very likely, it shouldn't be far off. I'm a bit disappointed in myself for letting my diet slip over the past few weeks, it's honestly been the worst that it's been in months and it just so happens to be at the same time that I'm being held accountable via this challenge. Alright, football practice tonight will be my cardio so I better get into the gym and take care of my back workout now. Back workout was great. I did an extra full set of Deads and they were still pretty easy, which means more weight next week :) Ate 5 meals clean as well as prepared some more meals for the rest of the week. Perfect day!
-0 points [84 points]

AUG 23: I ended up falling asleep pretty early last night, and had no scheduled workout this morning so I got to sleep in. Man does it feel nice to get a full nights sleep. So, I cooked some breakfast, packed meals 2 and 3 and headed off to work pretty much ON TIME. Weather looks sketchy for tonight and I may end up playing volleyball in the rain. Either way though, I'm in a good mood at work for the first time in 2 weeks, nothing can stop me, bwahahaha! We ended up getting rained on at volleyball, but we still won. In the finals in 2 out of 4 leagues next week and playing for 3rd in another. That 4th league, well... let's not talk about that one :) Ate 5 meals, played vball for cardio.
-0 points [84 points]

AUG 24: Today will be a challenge. I have a fantasy football draft tonight, so I did my weight training (arms) this morning before work. I would usually do cardio in the AM and training in the PM on Thursdays, but with my draft I'm not sure I'll get in a PM workout so I'd rather skip the cardio than the weights right now. Ate breakfast, packed up meals 2 and 3 and was off to work. Hopefully I'll be able to get in a cardio session tonight. Finished the day with 5 meals, but didn't get my cardio in after the draft. People were still filtering out of the house until around 11:30, so I just went to bed. If I had done my cardio, I wouldn't have gotten to sleep until at least 2am.
-1 point [83 points]

AUG 25: Woke up energized and proceded to get my legs/shoulders workout done first thing! It was a good workout, I felt strong and will up the weights again next week. Squats are starting to get back to me, but they still freak me out due to having bad knees. I'll continue to do light squats for now and maybe go heavy with them once a month or so when I feel even more comfortable. My scheduled training for the day is done, so now all that's left is nutrition. I've got another Fantasy Football draft tonight and it's at a friends house so eating clean may not be easy. The day ended ok, no lost points.
-0 points [83 points]

AUG 26: Missed update, had a wedding, had one scheduled cheat meal but missed 2 other meals and didn't get my cardio in :(
-4 points [79 points]

AUG 27: Missed update, had another cheat meal (unscheduled) and margaritas. Also missed 2 meals again.
-4 points [75 points]

AUG 28: I really let loose this weekend and didn't pay close attention to nutrition at all. It was fun though, so I don't feel THAT bad about it. I got to sleep relatively early last night and woke up early this morning to knock out my chest/abs workout. I was a bit sluggish, probably due to missing a bunch of meals over the weekend, but I got through it. I'm back on track this morning though, and expect to stay that way for the rest of the challenge and beyond. Ate 5 meals and completed my workout.
-0 points [75 points]

AUG 29: I'm feeling like I may start to be sick, with a scratchy throat. I hope it clears up as the day goes on though. I've got meetings most of the day for work, and then (hopefully) my final fantasy football draft of the season tonight. I'm going to do my cardio this morning as planned, and then probably do my back workout tomorrow morning if I don't get to it yet tonight. I didn't get to my back workout last night, as I would've never gotten to sleep if I'd done it at 10:30pm. I did eat 6 meals though, as I took along some jerky and a MRP for the draft and then realized that I still hadn't eaten enough for the day so got in another meal before bed :) Overall good day, since I'll be making up the workout tomorrow anyways.
-1 point [74 points]

AUG 30: Woke up early after a great night of sleep. Today is usually a non-training day, only cardio (volleyball at night), but I'll be making up my back workout this morning due to skipping it yesterday. It was semi planned, so I don't feel too bad about it but I still docked myself a point for missing the workout yesterday. Only 2 days left in this challenge and I hope to keep them clean. Weekends have been killin' me. My back workout was great this morning. I upped the weight on my deads 20 lbs from last week, and still finished my required sets/reps. I think I'll be upping another 20 lbs next week to try that out. Just finishing up at work, and then have the league championships tonight for volleyball... hopefully that goes well as we split with this team during the regular season. We ended up winning the league championship in some hard fought games. Good day, everything completed as planned and nutrition clean... which was tough since we won free pizzas with the league!
-0 points [74 points]

AUG 31: Got in both my cardio and bis/tris workouts today. Ate 5 meals clean to finish out the challenge!
-0 points [74 points]

FINAL THOUGHTS:
203.4 lbs. I'll talk some more later when I get the chance.

steeletkd

Tue, July 25th, 2006, 03:03 PM

Steeletkd's Official "100 Challenge" post

GOAL: Cutting

COMMENT: Time to pony up! I've been using the excuses that I can't get fit due to the fact that my meals are based on what is already cooked for me. As of Aug 1, I move into my new apartment. A great time for changes to be made!!!

WORKOUT SCHEDULE
Monday: Full-body workout (looking at TBT or modified Body for life)
Tuesday: Cardio (am after work - Body for Life)
Wednesday: Full-body workout
Thursday: Cardio (am after work)
Friday: Full-body workout
Saturday: Cardio ( fasted am )
Sunday: Rest

MEAL SCHEDULE
At least 6 meals a day. I work nigts and usually get only 4-8 hrs of sleep a day. NO:FASTFOOD! Only exceptions will be a salad with the best available dressing used sparringly. Also NO Soda/pop/sugary junk drinks (including "energy" drinks) 1 cheat day transferable to either Fri or Sat but can opt out, but can not make up the opt outs.

STARTING STATS -
WEIGHT: 226 pounds
BODY FAT: 30.8 (68 lbs of FAT :mad: )

Skinfolds:
Chest:14.0
Tricep:32.0
Suprailium:45.5
Abdomen:44.5
Thigh:35.5
Subscapula:43.5
Midacillary:29.5

END STATS
WEIGHT:
BODY FAT:
Skinfolds:
Chest:
Tricep:
Suprailium:
Abdomen:
Thigh:
Subscapula:
Midacillary:

Activity Log
[Week 1]
31.Jul.2006:

1.Aug.2006: Ate as planned (all 6 meals) Opted to move in 100 F with humidity out the wazzoo instead of working out - 1pt (99 pts)

2.Aug.2006: Laptop had died last week; couldn't get to computer - 1pt Eating on target and did full body work out at the rec. (98pts)

3.Aug.2006: So far so good (eating, did 30 mins on recumb bike) (98pts

4.Aug.2006:

5.Aug.2006:Crapy!!!!!!! I forgot all about logging in yesterday. I had a major test, then went to see my parents. Got to bed around 10ish pm and the new roomate woke me up at 2am saying that we had a slight emergency. As I went to go open the door, my bare feet sunk into a puddle in the carpet! Long story short.. Girls on the 3rd floor DO NOT know how to operate a toilet! (btw I'm on the 1st floor) So, I've been up since 2 am trying to figure out what to do / clean up the waste water, and sanitizing everything! Luckily today is rest day :) But meals should be a good to go. (I did not exercise yesterday, and cheat day) -1pt (97 pts)

6.Aug.2006: Got in my full-body workout in. Will post tomorrow about the food. Damn I need my laptop back!!

[Week 2]
7.Aug.2006:

8.Aug.2006:OK.. Now that I'm on the right day... Not sure how I got screwed up posting, but.. I'll take the point hit for it. Today was awesome. 30 mins on the bike and planning on great meals! (93pts)

9.Aug.2006: Good workout; meals as planned.. (93pts)

10.Aug.2006:Good workout. Feeling the strenght slowly coming on. Need to work on the cardio still... meals as planned (93pts)

11.Aug.2006:
12.Aug.2006: Cheat day... Man, that pizza tasted good :) got my cardio in (92pts -1pt for lack of entry yesterday)

13.Aug.2006: Family dinner today. No workout - rest day (92 pts)

[Week 3]
14.Aug.2006: Ate 5 meals and full body workout (92 pts)

15.Aug.2006: Only had 1 meal. Still not hungry. I really need to rev up this damn metabolism. No workout. Was just in a veggie state all day. Not sick like most here, but just in a lull for some reason or another. - 2 pts (90 pts)

16.Aug.2006: In a funk! I need to break out of this!! -2pts (88pts)

17.Aug.2006: The funk continues in the morning. I had road rage out the wazzoo. I even got so po'd that I passed people in the berm at 95mph. Hmm maybe Cleveland needs to move up in the ranks of the angriest drivers. Something's got ahold of me and I can't shake it. I want to go lift, but I'm seriosly not considering as I will hurt myself trying to push heavier weight than I can handle. I'll try sleeping and see if I can lift later. -2 pts (86pts)

18.Aug.2006: Cheat Day!! I really shouldn't have it, but family is in town from CT. Wings and Pizza. Flipping workout days (todays for tomorrows) and walked/ ran 3.5 miles. (86pts)

19.Aug.2006: I'm slipping.. and slipping fast. No workout and the only thing I've eaten is some leftover wings from the previous night. Of course, I didn't get up until 2pm and went back to bed around 4pm... got back up at 11pm.. now I'm heading back to bed at 2am. Ugh.. Gameplan for tomorrow: even though it's supposed to be a rest day.. ain't gonna be... I'm going to walk Mapmyrun-steeletkd (http://www.mapmyrun.com/user_routes.php?u=5ebb9c2331e5ad574f452f293607041f ) then go to the gym and workout. Time for punishment :mad: :spank: (84pts)
20.Aug.2006: walked the 3.5 mi in 65mins. Eating not enough -1pt (83pts)

[Week 4]
21.Aug.2006:
22.Aug.2006:
23.Aug.2006:
24.Aug.2006:Eating better. Going to the gym for full body workout. (77pts)

25.Aug.2006:
26.Aug.2006:
27.Aug.2006:

[Week 5]
28.Aug.2006:
29.Aug.2006:
30.Aug.2006:
31.Aug.2006:
1.Sep.2006:

gravityhomer

Tue, July 25th, 2006, 03:12 PM

Gravityhomer's "100 Challenge" post

GOAL: Cutting

COMMENT: over the past year I casually bulked ruining my six pack and I'm taking it back :mad: I will be starting this challenge on vacation with my parents next week, which sucks, but will prevent me from going hog wild.

WORKOUT SCHEDULE
Monday: off
Tuesday: weights full body OR pushups, pullups, crunches and 1 leg squats as a substitute
Wednesday: Cardio - distance running or HIIT treadmill incline walking, or distance incline treadmill walking
Thursday: Cardio - same
Friday: weights full body OR pushups, pullups, crunches and 1 leg squats as a substitute
Saturday off or Cardio - same
Sunday: off or Cardio, but one of these days has to be cardio

Basically 3 cardio and 2 fullbody resistance days a week.

MEAL SCHEDULE
Five or Six meals per day, one cheat meal per week.

STARTING STATS
WEIGHT: 181 pounds
BODY FAT: 18% using tape measure
ARMS: 14"
CHEST: 40"
FOREARMS: 11"
HIPS: 41"
WAIST: 36.75"

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1: Alright I'm on vacation but managed to get an internet connection for a few minutes. So no lost point for that. Vacation makes meals not perfect, but I only lost one point on that today. However, I did pay 17 dollars to go to the gym today. [99 points]
AUG 2: Went running this morning, god awful hot. Ate well. [99 points]
AUG 3: HOT HOT and double hot today. Ate mostly well except for some dark chocolate [98 points]
AUG 4: Still on vacation so still having about 1 cheat meal a day, but went running. [97 points]
AUG 5: :bang: AHHHH vacation, I just want to go home so I can eat and train normally. It was my dad's birthday today and I have to take off two points for the food I ate. I'm not even going to bother to try to count something as a planned cheat meal the past week. It doesn't matter, when I get back to Boston I'll be stringing so many perfect days together. Good grief M@, they wouldn't call it a challenge if it was easy. [95 points]
AUG 6:
AUG 7: I drove for about 7 hours yesterday to get home from philadelphia. Good news: I'm home and today will be perfect. Bad news: I missed yesterday's update and it was not perfect, had a cheesesteak hanging out with my family in philadelphia, but I ran five miles that morning. This challenge really helped me keep control over vacation, I got all the workouts that I needed to in and only had about a half dozen unclean meals. Surprisingly my waist measurement is down an inch from 2 weeks ago.[93 points]
AUG 8: Weights this morning, 2nd perfect day in a row [93 points]
AUG 9: Hiit on the treadmill this morning, 3rd perfect day in a row [93 points]
AUG 10: Quite a trip with thermocin today, you can read about it in my journal link below, 4th perfect day in a row [93 points]

HeavyGuy

Tue, July 25th, 2006, 03:32 PM

Heavy's Official "100 Challenge" Post

GOAL: Cutting

COMMENT: As stated in my journal, I've promised myself that I'd reach 10% body fat this summer and I intend to keep that promise. The month of July has turned out to be mostly maintenance, and since the summer is over after August it sounds like a good idea to join such a challenge so that I can see myself through to meet my set goal.

WORKOUT SCHEDULE
My lifting schedule varies slightly depending on my work schedule, but it always will be a full body workout three days per week. Some weeks are MWF, and others are TTS. Always one or the other. Evening cardio in the form of running will happen at least five days per week, rain or shine. I always take Sunday off.

MEAL SCHEDULE
Five or six clean meals per day. Target calorie intake per day is 2200 calories every day. I'll be having a cheat day scheduled for the 12th of the month that will involve beer and good times. Aside from that I intend to be dead on track.

STARTING STATS
WEIGHT: 179 lbs
BODY FAT: 11%
ARMS: 15.5"
CALVES: 16"
CHEST: 39.5"
FOREARMS: 12.5"
HIPS: 38"
THIGHS: 23.25"
WAIST: 34.25"

END STATS
WEIGHT: 178 lbs
BODY FAT: 10%
ARMS: 15.5"
CALVES: 16"
CHEST: 40"
FOREARMS: 12.5"
HIPS: 37.5"
THIGHS: 23.5"
WAIST: 33"

DAILY LOG
AUG 1: Yikes! I almost forgot to update this post today! It would suck to lose a point already. I did both my lifting and cardio in the gym today because it was faaar to hot outside to run. I took pics earlier, but I don't have time to post it here just yet. I'll do that tomorrow when I have more time. I did weigh in a little lighter at 179 lbs. That means I lost a whole pound in July. Oh boy! [100 points]

AUG 2: Another great day on the nutrition front. My wife, however, made a big batch of cupcakes tonight. They smelled bloody excellent! Instead of eating one, I read the ingredients/nutritional info on the box (yeah, not from scratch :)). After that I could just feel the sugar crystals crunching between my teeth. No thanks. It cooled down enough outside for me to go running tonite. It was apretty good run. I'm only running 3.38 km (2.1 miles) for now, but in coming weeks that will hopefully be growing in 1.69 km (1.05 mile) increments.

New pictures are up on my transformation website (http://arker.homelinux.org/~dcraven/trans/hguy/index.php). I won't bother posting them here as well. All of the pics on this page is gonna be hell enough for dialup users :). [100 points]

AUG 3: Still early, but I wanted to check in before I forgot for today and lost points for it :). I still need to do cardio tonight, and I may end up doing it in the bloody rain! [100 points]

AUG 4: All is still well on this fourth day of the challenge. Since I switched back to a regular style diet I've had not real cravings at all. This is easy :p! My traps and upper back are sore from adding T-Bar rows to my routine yesterday. I think I like those things... [100 points]

AUG 5: Did my lifting at home in the basement today instead of going to the gym. I can't do that very often anymore because I don't have enough weight here. I did a few unusual (for me) exercises with higher reps and it turned out to be quite challenging. Nothing like it is at the gym though. Cardio tonite was tough as I lifted later in the day and my legs were still pretty tired. Aside from that stuff, it was pretty uneventful. [100 points]

AUG 6: Plenty of work around the house today. Nice way to spend a long weekend.. :rolleyes: Clean eating day of oatmeal, shrimp, ground turkey, cottage cheese (of course), and plenty of veggies. Not real sore from my workout at home, but I have that "feeling" of having done something strenuous so I'll assume it was somewhat effective. I'll be back to the gym on Tuesday and I look forward to it. Tomorrow I'm going to the beach!

Next day update: Sabotage! My wife brought home some contraband cookies because they were on sale. She had the intention of hiding them from me, but the topic came up of snacks during a movie we were watching last night. I had seven of them :doh:. [99 points]

AUG 7: I did my cardio early this morning since I had today off from work and I was up early anyways. I think I do prefer morning runs over evening runs, but I can't do it typically because of work unless I want to get up at 3:00 AM every day. That's not really even morning yet... We're going to the beach for a few hours today, and we'll probably be having lunch out because there is a place there where we like to eat. They have several clean choices for meals, and I'll have one of those to preserve my points :). [99 points]

AUG 8: Not much time tonight, so I'm just checking in. Cardio performed in the basement today. All meals within tolerable parameters. :) [99 points]

AUG 9: Dammit! I forgot to post an update this day... What a crappy way to lose points. [98 points]

AUG 10: I did my cardio on the stationary bike last night instead of on the sidewalk because I think all of this sudden running is being difficult on my old and weak knees. I thought I'd give them a break. Also, I can go for a longer session on the bike than I can running. Lifting session was good, but not my greatest. I went through all of the motions, felt a few exercises, but for some reason wasn't a killer.

Something I'm doing seems to be working. I weighed 177.7 lbs this morning, and my waist measured 33"! That's ~1-1/4" less than the beginning of the month? 10 days ago? Must be some crazy water fluctuation or something. Nice to see, anyways :).

I'll do cardio on the bike again today to give my knees a little more recupe time. [98 points]

AUG 11: Just got back from the gym where I did both lifting and cardio. I figured I'd get my money's worth today and do my cardio on one of thier fancy machines. It was nice for a change of pace, but still pretty boring after a while :). Nutritionally, today was great. Cheat day tomorrow will involve beer and likely some sort of snackie junk. I hope I can control myself to some degree or I'll be pissed. I probably won't be able to post tomorrow due to the fact that I won't be home (the people I'm visiting are out of town, and I'll likely be crashing there tomorrow night). I might not deduct a point for missing tomorrow's update. Hmmm... I don't know what the rules are for a "planned" miss :confused: .[98 points]

AUG 12: Missed update due to being out of town [97 points]

AUG 13: Well as expected, I couldn't update yesterday because I was visiting freinds out of town for the day/night. I decided I'd take a point away for missing a day because I didn't want to start making exceptions like that. We need to keep in line with the rules baby!

Today is a day of rest, but I'll probably end up doing cardio tonight anyways since I gained 4.1 lbs during my cheat day yesterday. I wanna see it gone! The water weight gained after a day like that is always such a pisser. I'll recover in a few days though, just like we all do when this happens :). Although I did gain some weight, I don't feel any fatter at all which is unusual after a day like that. I'm not complaining though. [97 points]

AUG 14: Started off well, ended poorly. I ended up downing 2 pieces of bloody pizza tonite!!! Wow, that came outta nowhere. I thought I was home free for the day. Did cardio on a full stomach. Probably not real effective, but I had to do it or lose another point :). [96 points]

AUG 15: Almost forgot to update before bed, so this will be a quick one! Ate cleanly, had a great lifting session at the gym, and performed 50 minutes of cardio tonite on the exercise bike. All in all a successful day! [96 points]

AUG 16: Grrrr... Missed the update again! [95 points]

AUG 17: Damn, I forgot to update again last night! I'm not good at this updating stuff. The nutrition and training thing is fine, but updating this post every day is gonna kill my score! :lol: I ate well today, and hit the gym for a really good full body workout. I'm about to go downstairs and hit the stationary bike for 45 minutes while I read those terrible BB.com forums. Cheers! [95 points]

AUG 18: I'm going to adopt the updating strategy that a few others have been using here and making each update actually record the happenings of the day before. My main JSF time is in the morning, and as such I often haven't eaten much or trained yet so I don't have much to say about the day yet. Leaving it to the end of the day is bad because I typically do my cardio right before bed, thus forgetting to post, and losing a bloody point :nod:. On that note, I'm not going to tell you how today is going. You just have to wait until tomorrow! I hope you can still sleep :). Cheers. [95 points]

AUG 19: I calculated my calories yesterday for fun and just to make sure I'm still in the ballpark of my target number. The total for the day was 2237 calories. Pretty much bang on, I'd say. Fats were a little higher than I typically shoot for at 26%, but that's still in an acceptable range. It was cardio only day, and that was performed at home on the bike for 45 minutes. All in all a good day! [95 points]

AUG 20: Great workout yesterday, but could be much better if I had some lifting straps/hooks. My grip gives out on pulling exercises long before my back. That sucks. Cardio went without a hitch too on the bike. I've noticed a great improvement in my cardio performance since the beginning of this whole thing. I'm thrilled about that! Cheers. [95 points]

AUG 21: I didn't do much of anything yesterday as it was a day of rest for me. It was nice :). Back at it later today though! [95 points]

AUG 22: Kickass workout. A little later than normal (9pm), but it was a good one. Most weights went up at least a little bit. Squeezed out an extra unassisted pullup too :).

AUG 23: Missed update again. I suck. [94 points]

AUG 24: I switched yesterday's lifting session with today because I have today off (I like to go to the gym in the mornings when I can). It was a great workout, and lacked only where my grip failed. I ordered hooks tonite though so that will improve.

AUG 25: Great lifting session yesterday, aside from the grip thing... I ordered a pair of lifting hooks and a dipping belt online last night. Nutritionally all is sound too. [94 points]

AUG 26: I think I may have damaged my left shoulder at some point during yesterday's lifting session. There is a sore spot inside there when moved in a certain way (overhead). I might be in trouble.

AUG 27: Excellent day off today! No lifting, no cardio, not really much of anything. A perfect day of rest and relaxation. Nutrition was within tolerable parameters :). [94 points]

AUG 28: When it came time to lifting today, I wasn't in the mood for the gym so I opted to head to the basement for a session with the dumbells I was using at the very beginning of my transformation. I did the entire workout with every ounce of weight available, which isn't really a suprise, but it's funny considering the weight I was using last time I worked out with them. Anyways, it was still a touch light so I did a high rep routine. It was time for a high rep workout anyways, so that was fine. I don't think I'll be doing that too often, however, unless I get more weight. Cardio was fairly uneventful (read boring) as usual, and nutritionally all was bang on. [94 points]

AUG 29: Cardio only day today. The day isn't over, but I have meals already planned, and they meet my nutritional plan well. Cardio was done a little early today because the wife wants to watch a movie tonite. I didn't want to get lazy after the movie if it was late. [94 points]

AUG 30: Missed update. [93 points]

AUG 31: Missed another update yesterday. Most of my lost points are from missed updates it seems :nono:. Anyways, it's been a good month, and I think I've finally reached my goal! I'll update this post with my final stats a little later today, hopefully. [93 points]

Cheers,
Heavy

Elby87

Tue, July 25th, 2006, 03:49 PM

Aug 31st: 81pts!

I like the sound of this, can't wait to start!

Official "100 Challenge" post

GOAL: Cutting

COMMENT: Been dropping a little weight and taking in all the information I can about clean diets and such. This sounds like the perfect oppurtunity to put it all into action! (Will probably add pictures on 8/1)

WORKOUT SCHEDULE
Monday: Stationary bike, 60 (aerobic, fasted) (AM) Spin Class 60 min(PM)
Tuesday: Stationary bike, 60 mins (aerobic, fasted) (AM), Backs, Biceps, Triceps; Basketball for Cardio (PM)
Wednesday: Stationary bike, 60 (aerobic, fasted) (AM) Spin Class 60 min (PM)
Thursday: Stationary bike, 60 mins (aerobic, fasted) (AM) Legs (PM)
Friday: Stationary bike, 60 (aerobic, fasted) (AM) 30 min Elliptical & Raquetball (PM)
Saturday Stationary bike, 60 mins (aerobic, fasted) (AM) Delts, Traps, Chest (PM)
Sunday: OFF DAY!!!

REVISED WORKOUT SCHEDULE (Changes take effect starting 8/14)
Monday: 23 min HIIT (fasted) AM,
Tuesday: 23 min HIIT (fasted) AM, Chest/Triceps/Shoulders/Abs PM
Wednesday: 23 min HIIT (Fasted) AM, Spin Class 60 min PM
Thursday: 23 min HIIT (Fasted) AM, Legs/Biceps/Back PM
Friday: 23 min HIIT (Fasted) AM, Spin Class 60 min PM
Saturday: 23 min HIIT (Fasted) AM, Chest/Triceps/Shoulders/Abs PM
Sunday: 23 min HIIT (Fasted) AM
(lift workouts alternate, so every other tuesday is legs, etc...)

MEAL SCHEDULE
Six meals per day, 2200 Cals, close to 40:40:20 macros, One Cheat meal a week, either Saturday night or Sunday afternoon

REVISED MEAL SCHEDULE (goes into effect 8/14)
8AM: 1 Cup Special K Cereal, 1/2 Cup Skim Milk, 1 Medium Banana: 265 Cal: 1.5 fat: 61.5 Carb: 7.5 Protein
10AM: 2 Scoops Designer Whey Protein (Chocolate), 1 TBSP Peanut Butter, 2 cups water: 300 Cal: 12 fat: 7.5 carb: 39.5 Protein
12:30PM: 8 oz Chicken Breast (Grilled), 1/4 cup whole wheat rice, 2 cups Green Beans: 415 Cal: 3 fat: 42 carb: 56.25 Protein
2:15PM: 1 Cup Special K Cereal, 1/2 Cup Skim Milk, 1 Medium Banana: 265 Cal: 1.5 fat: 61.5 Carb: 7.5 Protein
5:15PM: 8 oz Chicken Breast (Grilled), 1/4 cup whole wheat rice, 2 cups Green Beans: 415 Cal: 3 fat: 42 carb: 56.25 Protein
8:00PM: (PWO Meal) 2 Scoops Designer Whey Protein (Chocolate), 1 TBSP Peanut Butter, 2 cups water: 300 Cal: 12 fat: 7.5 carb: 39.5 Protein
Totals: 1960 Cals: 33g Fat (15%): 222g Carb (45%): 206.5g Protein (40%)

STARTING STATS
WEIGHT: 249.8
BODY FAT: 24%
ARMS: 16"
CALVES: 15"
CHEST: 42"
FOREARMS: 11"
HIPS: 44"
THIGHS: 27"
WAIST: 43"

END STATS
WEIGHT: 235.2
BODY FAT: 21%
ARMS: 14.75"
CALVES: 16"
CHEST: 39"
FOREARMS: 10"
HIPS: 41"
THIGHS: 26'
WAIST: 39"

Daily Log
[Week 1]
1.Aug.2006: Clean Start, added starting stats, and made my workouts while eating my meals!
-0[100 points]

2.Aug.2006: Finished yesterday without any problems. Ride in the AM was nice, Spin in the PM rocked (didn't hurt that my instructer is a cute little blonde) and meals are on cue, and cooked the rest of stuffs for tomorrow and Friday!
-0 [100]

3.Aug.2006: Huge Thunderstorm last night, but now everything has cooled off soooo much. Bike was fun this am, meals are packed, and excited for a good legs workout this afternoon. Leg workout was awesome, really feeling tightness in my hammy's, I love working legs...
-0 [100pts]

4.Aug.2006: Whoo hoo it's Friday!!! Stressful week at work, which surprisingly is being offset by working out after the gym. Instead of fighting the urge to punch someone in the face, I just remind myself that I can take it out on the weights later! Bike was fun this morning, switched up the music on my ipod last night so that put a nice twist in the ride. Meals are packed and on track and just about to go eat now! So far
-0 [100 pts]

5.Aug.2006: Breakthru day yesterday for me! I was on the elliptical, and about 10 min in I was doing my usual speed (6.5 mph on level 10 out of 20) and I wasn't breaking a sweat. Kinda bummed because I love the feeling of my face just drenched, shirt feeling like someone dumped a bucket of water on me, and hands struggling to hold on from the sliperyness (even a word? lol). Anyway, decided to try HIIT again, I tried it off the bat when I was starting out about 7 weeks ago, but I just got to winded for me to keep up for the ful 20 min or so, I could barely make it thru the second window. So I try HIIT, and two fantastical things happened! 1. I was able to actually RECOVER in my minute at 60%. 2. My LEGS would get tired BEFORE my LUNGS!!! #2 really got me pumped, because it felt like I was back on the ice playing hockey again! I'm going to try and incorporate this into my schedule for the next few weeks and see how it goes. I gotta say, I haven't felt that feeling of being "alive" in a long time, but I got it last night!! Plan for today, workout about 12:30 pm, then back my meals and head to the pool!
-0 [100pts]

6.Aug.2006: Where did the weekend go?!?! Today was good, my off day so all I had to do was get my 6 meals in and that was that. Yesterday was my planned "cheat" meal, I had some pizza and some white wine with my girlfriend. Sooooo good, LOVE Chicago Pizze :D Everything was going fantastic yesterday, went to Dave and Busters with some friends and played some games and chatted. Being a social butterfly was my downfall though, chalk 2 points off the board for taking a shot and having a margarita >.< Oh, and weigh in today, was very shocked at the scale, was 242.0, close to 8 lbs on the week... definatly something up there. If I have a larger loss then 4 lbs next week, I'm gonna think about upping my calories a little bit.
-2 [98pts]

[Week 2]
7.Aug.2006: Today was blah. Every morning around 10am I feel like Garfield. I just want to crawl back into my bed and hang a "I hate Mondays" sign up and slieep til Tuesday :P Anyway, just finished my last of 6 meals. Did a 23 min of HIIT cardio for the first time.
HIIT 23 min: 2.01 Miles: 367 Cals off the Machine
-0 [98pts]

8.Aug.2006: Didn't even think about taking a picture today >.< I usually do my measurements and pics on Sundays, and completly forgot that today was the end of week 1 to the challange. This has been one of those weeks... working by about lunchtime tomorrow I'll be at 30 hours for the week at work, gonna be sleeping like a baby this weekend.
Bike Ride in the AM: 60 min: 8.3 miles: 924 Cals Burned
Kiilled my Back,Biceps,Triceps today
HIIT 13 min: 1.22 Miles: 204 Cals Burned
-0 [98pts]

9.Aug.2006:
This week needs to end... Ipod broke today, work was hectic, was forced to eat my meals while sitting on hold and between calls. Hopefully things slow down this week some. Tonight was the last night Bethany taught the Spin class I go to on Wed nights. She's a really cute blonde with damn good taste in music. Guess she's going away to school and won't be back til next summer. Should have gotten her number or something lol.
Anyway, meals, check. Workouts, check. Update, check. It's time to pass the funk out.
-0 [98pts]

10.Aug.2006:
My legs are PISSED OFF at me for the hell I just put them thru in the gym. I allready know tomorrow is gonna be a struggle moving around at work, oh well I guess. Another crazy day at work today, we had a killer storm roll thru early morning, which really messed with appointments. That ended up having a domino effect leading up to another 13 hour day >.< Oh well, made it to the gym, hit the legs hard and really pumped out a lot of the stress that has been building up the past couple days. Looking forward to Sunday, it's the 6th week of my "transformation" (I quote because not seeing much transforming yet >.>) and I'm gonna be changing up workout routines, and possibly food schedules. Might be taking out the morning bike workouts because it's really physically wearing me down. I've been very sluggish this week, and I'm almost positive it's due to lack of sleep. Taking out that morning workout, and tacking a HIIT regime on at night every night instead will tack on a good 2 hours of sleep a night. Dunno, we'll see I suppose. Anywhoo... time for sleepy!
-0 [98pts]

11.Aug.2006:
Crazy end to a crazy week. So glad this week is in the books. Really look forward to relaxing this weekend, specially tom. For any of you football fans, I'm a big time Bears fan. Watched thier game tonight, was really impressed with Brian Griese's play. Grossmen sucked it up, but Griese jumped in and did what they're payin him to do. Anyway, today was cardio day, got that done with. Meals were all taken care of, took my cheat meal tonight due to the stress from the week, had some Chipotle. Chipotle is probably the reason I'm in this predicament now, but I was pleased to see that not even a quarter of what I used to put away in that restaurant even LOOKED appetizing to me now. I had some steak tacos, and only was able to finish two :o Anyway, changing up food tomorrow, and possibly workout schedule Sunday. Stayin strong!
-0 [98pts]
12.Aug.2006:
13.Aug.2006:

[Week 3]
14.Aug.2006:
Gah!!! For some reason my cable has been out alllll weekend, so that meant no internet, and no t.v. for the whole weekend ; ;. So -2 pts for not updating yesterday or saturday. I guess if I have to lose points though, that's the best way to lose them. Weekend recap: Hit all my meals, hit my workout on Sat pretty hard since I felt so crappy from dinner the night before. Yesterday marked week 6 of my transformation. Total weight loss in the past six weeks: 23 lbs; and my body fat % has dropped to 21.5% from 25%. So before, I was 263; 197 LM; 66 Fat. Now I'm 240; 188 LM; 52 Fat. Overall I've lost 9 lbs Lean Mass, and 14 lbs Fat. Pretty good I guess, I really don't know what a good LM:Fat ratio should be, I'm just glad to see Fat is a higher loss lol. Along with checking out my change in stats, I switched up my routines, and I switched up my food. I am going to start really cracking down on my diet now. It wasn't bad for the past 6 weeks, but I was constantly learning what my body needed. Workout wise I'm in a LOT better shape then 6 weeks ago, so my workout changes will show that. I'm going to include HIIT now, and I'm gonna change things from a 3 day split to a 2 day split, to try and workout major muscle groups more often. I didn't factor this change into the challange because it simply didn't cross my mind. I don't think I will be subtracting points, because my change isn't having me put forth any less effort, it's just a change. I also think I may start up a Journal in these forums soon, I use blogger.com right now, but blogger.com is kinda blah. Plus theres way more of a community here, which means more helpful feedback to!
-2 [96pts]

15.Aug.2006:
Workout: 23 min HIIT: 2.01 miles: 359 Cal Burned. Hit Chest/Triceps/Shoulders/Abs as hard as I could, but I just seem to be running on empty for the past 7-8 days.. not sure what the deal is, maybe need more food?
Meals: 6 for 6
Recap: Work really stunk yesterday. My boss told me some things about my supposedly temporary position to help out that really got me steamed. In fact, he informed me that my situation might not be so temporary. I really loved my job about 2 months ago. Then I got moved over to help a struggling department out. Apparently I did so well, my boss decided to keep me here throughout the 4th quarter. I'm ticked for 2 reasons, 1. I'm not going to be seeing any extra money for the added stress, and 2. I really hoped I would be out of here by Labor day. I start school up again the Tuesday after Labor day, and the combination of school, and this job is not something I want to juggle. Damn me for being an overachiever! At least my boss will give me some anger to fuel the workout fire tonight. Doing the chest/triceps/shoulders/abs tonight. Ought to be fun.
-0 [96pts]

16.Aug.2006:
Workout: 23 min HIIT: 2.03 miles, 372 cals burned
Weigh In: 238.4
Meals: 6 for 6
Recap: Wednesdays are good, they are relativly slow at work, and today is just like every Wed. I pushed past the 240lb threshold today, weighing in at 238.4. Kinda shocked me, it's been a while since I've been in the 230's lol. So with todays weigh in, I hit 25 lbs lost total. Definatly happy that I dropped 25 lbs, but it's wierd, I don't see much of a change in my apperance. I mean I'm sure its there, you don't drop 25lbs without seeing a noticable change, but I just don't see it. Regardless though, I feel so much better then before, and my stretch marks (ick) are starting to fade a little bit. My girlfriend got me some of that cream that pregnant women use after birth. Even made a couple cracks at me about how losing 25lbs is a lot like having a baby >.< I have a slight curveball coming at me tomorrow, I got invited to this presentation at the last minute for some new program our company is trying to push. Apparently I'm probably gonna be the go to guy for tech support on this, so the boss thought it would be a good idea for me to get my face out there so people know who they're dealing with on the phone. Anyway, it runs from 5-7pm, which means my 5:15 meal could be compramised. I'm going to state right now, if I stick to whatever meat and pile on veggies, no points will be lost. Potatoes, Drinks, Desserts, anything that's "iffy" will dock me a point. Hope I come thru ok :D
-0 [96pts]

17.Aug.2006:
Workout: 23 min HIIT: 2.01 miles, 361 cals burned
Weigh In: 238.6
Meals: 6 for 6
Recap: As mentioned above, I have to go to some presentation tonight for work. Funny thing is, I couldn't find a button up shirt! Seeing as I've lost about 30 lbs or so since I've had to go to a formal event, I had to go out to target and pick up a white button up shirt. Walked into the office today, and BOOM! all of a sudden everyone noticed that I've been dropping a little weight. Confidence definatly shot up today, which was something I needed because the past 4-5 days I've been in a slump. The kind of slump where every night I drive home looking at TCBY, or Dairy Queen, or whatever thinking "why am I doing this?!" On top of the presentation, tonights weight night. This is the first time I've had something pop up that interferes with my workout schedule. The gym is on my ride home from work, but I gotta go way out to boofo land. Now NORMALLY I would say eh, I'll do my workout tom. instead. Not this month thought :D I allready know my subconcious is gonna try to talk me out of getting my butt to the gym, but I'm gonna start slamming my head with "I'll be doing this many reps of this" or "I'm at this weight today" just to get my mind on the right track. Welp, definatly have a challange ahead of me today. Life is telling me it wants to yank 2 of my JSF 100pts today, but I'm gonna give it a resounding f*ck off tonight!
UpdateWell the presentation my boss had tonight was a complete flop. I was torn in 3 ways about this. 1. I was ticked, because it was a waste of money. We didn't get our June bonuses because our office's office expenses were to high. This was a completly unneccessary money sink that could have been done in the conference room at our office. It didn't need to be in a banquet hall. 2. I was happy. My bosses big money idea was a flop. Things don't need to CHANGE at my job, people just need to change focus. My boss needs to focus on keeping his workers happy. That's it. When the 6 guys we have in the pit are happy, things run smoothly. They aren't happy right now, so business is crazy. 3. I was proud. I didn't cheat at all! There was an open bar people, and I didn't even look twice. I grabbed a bottle of water and just sat on the other end of the room the whole night. They had these chicken things on a stick, I had four of those which gave me about a fist full of chicken. They had like a pineapple glaze on them or something, but eh, it was the best option there. Then I just stuck to the fruit and veggie snack tray. No dips, just loaded up on broccoli, cauliflower, carrots, etc.. The best part was when the "funny guy" of the office said something, my sup was like "stfu he's on a weight loss plan" Just made me laugh. Well just wanted to update my night, was very pleased that no lost points tonight.
-0[96pts]

18.Aug.2006:
Workout: 23 min HIIT: 2.07 miles, 384 cals burned
Weigh In: 237.6
Meals: 6 for 6
Recap: Not much has happened since my recap last night and right now. I'm pleased with how my weight loss has been going this week. I'm on the track to lose about 3-3.5lbs this week, I weighed in at 240 on Sunday. Pretty pumped about that. I've decided to start up a journal on JSF mainly because of how motivating the journals here are. There have been quite a few times where my mind has just told me to toss in the towel. The journals on this site definatly keep me on track though. I think that's one of the most beneficial parts of this challange actually, it forces me to get on the site at least once a day. When I'm here, I drop in and read a couple stories, and motivation just jumps up. So expect less babble here on the challange from me, and feel free to visit my journal which should be linked in my sig soon.
-0[96pts]

19.Aug.2006:
Workout: 23 min HIIT: 2.04 miles, 378 cals burned
Weigh In: 237.4
Meals: 5 for 6 so far
Recap: Kinda bummed about my cheat meal last night, it was beef stragonuf (sp?). It was my sisters b-day so thats what my mom cooked for us, I coulda gone for something greasy. I'm starting to dislike cheat days in a way right now. They taste fantastic, and give me a little moral boost, but they kill my stomach. I swear every Friday night I'm in the bathroom for like 25 minutes. Oh well, it's saturday, and I think I'm gonna go detail my car with my girlfriend. I ended up going to Olive Garden with my g/f and her sister and her sister's b/f, and although I didn't eat anything horrible, had Grilled Tuscan Chicken (oh lord was it good) I'm docking a point because I wasn't supposed to. After that got a call from my friend Tom, and he wanted to hang out with us for a bit, so we met up at an English pub. I kept it to a minimum of 2 beers, but still, another 2 points off the total. I'm more then likely gonna lose points next saturday to, that's our last hurrah before school/work/etc, starts, so I guess we're gonna party pretty hard.
-3[93pts]

20.Aug.2006:
Workout: None yet
Weigh In: 237.4
Meals: 6 for 6
Update: Got up today feeling pretty ticked at myself for last night. I would have easily hit my 3+ lbs for the week if I hadn't been dumb and had those beers and cheat meal last night. 2.6 isn't bad for the week, but still... I could have done better and that gets me angry. Took my measurements today, waist dropped an inch, as did my chest. Everything else around the same. The BF% website I use is all over the place, last week at 240 with about the same measurements, I was 21.5%, today it tells me 23.5. I need to buy calipers lol.
-0[93pts]

[Week 4]
21.Aug.2006: I started a journal!! (http://forums.johnstonefitness.com/showpost.php?p=360873&postcount=2)-0[93pts]
22.Aug.2006: Better not miss my make-up workout tonight, or I lose a point (http://forums.johnstonefitness.com/showpost.php?p=361243&postcount=3)-0[93pts]
23.Aug.2006: Registering for classes today, quick post and update (http://forums.johnstonefitness.com/showpost.php?p=361783&postcount=4) -0[93pts]
24.Aug.2006: Classes good to go, looking forward to chest tonight! (http://forums.johnstonefitness.com/showpost.php?p=362322&postcount=6) -0[93]
25.Aug.2006: Starting a new supplement today, please comment if you have an opinion about it :D (http://forums.johnstonefitness.com/showpost.php?p=362836&postcount=7) -0[93pts]
26.Aug.2006: Yikes, tonight might be rough on me :blank: (http://forums.johnstonefitness.com/showpost.php?p=363284&postcount=10) -12[81pts]
27.Aug.2006: Recovering from my stupidity. (http://forums.johnstonefitness.com/showpost.php?p=363563&postcount=12) -0[81pts]

[Week 5]
28.Aug.2006: 4 days left, time to shrug off the past couple days and get ready for September. (http://forums.johnstonefitness.com/showpost.php?p=363796&postcount=15) -0[81pts]
29.Aug.2006: Sore, but happy... (http://forums.johnstonefitness.com/showpost.php?p=364288&postcount=19) -0[81pts]
30.Aug.2006: Almost forgot to post! (http://forums.johnstonefitness.com/showpost.php?p=364880&postcount=21) -0[81pts]
31.Aug.2006: Woo hoo! (http://forums.johnstonefitness.com/showpost.php?p=365413&postcount=22) -0[81pts]

Pictures:
August 1, 2006
http://img260.imageshack.us/img260/5977/aug01frontsidexh1.jpg (http://imageshack.us)

August 31st, 2006 vs. August 1, 2006
http://img350.imageshack.us/img350/576/augrecapvs2.jpg
http://img312.imageshack.us/img312/5544/augrecap2tk2.jpg

JasonHome

Tue, July 25th, 2006, 03:50 PM

JasonHome’s Official "100 Challenge" post

GOAL: Cutting to get rid of love handles.

COMMENT: I’ve lacked consistency. I’m hoping this challenge will change that. Plan to do 30 minutes of cardio everyday at approximately 70% MaxHR and modified BFL for resistance training.

WORKOUT SCHEDULE
Monday: (AM) Cardio 30min ; (PM) Modified BFL
Tuesday: (AM) Cardio 30min
Wednesday: (AM) Cardio 30min ; (PM) Modified BFL
Thursday: (AM) Cardio 30min
Friday: (AM) Cardio 30min ; (PM) Modified BFL
Saturday (AM) Cardio 30min
Sunday: (AM) Cardio 30min (Optional)

MEAL SCHEDULE
Six meals per day, approximately 2000 kcals, 50:30:20 macros. Similar to BFFM. One cheat meal a week, either on Friday or Saturday. My son’s birthday is August 11. We usually let him pick any restaurant/meal he wants, so I will trade my weekly cheat meal to accommodate, but that’s it!

STARTING STATS
WEIGHT: 183 lbs.
BODY FAT: 21%
ARMS: 13.5 "
CALVES: 15.5 "
CHEST: 40.5 "
FOREARMS: 11.25 "
HIPS: 39.0 "
THIGHS: 24.0 "
WAIST: 36.75 "

END STATS
WEIGHT: 181 lbs.
BODY FAT: 20%
ARMS: 13.5"
CALVES: 15.75"
CHEST: 40.5"
FOREARMS: 11.25"
HIPS: 38.25"
THIGHS: 24.0"
WAIST: 35.0"

DAILY LOG
AUG-01: Elliptical 30mins, 150BPM. 6 clean meals. [100 points]
AUG-02: Elliptical 30mins, 150BPM, 6 clean meals. BLF Legs/abs. [100 points]
AUG-03: Elliptical 30mins, 150BPM, 4 clean meals. skipped meal #5 (-1). Ate some unauthorized food with meal #6 (-1)...[98 points]
AUG-04: Elliptical 30mins, 150BPM, BLF Upper, 5 clean meals and 1 scheduled cheat meal.[98 points]
AUG-05: Elliptical 30mins, 150BPM, 6 clean meals, 1 unauthorized snack (-1) ...[97 points]
AUG-06: Elliptical 30mins, 150BPM, 5 clean meals, skipped 1 clean meal (-1). 1 unauthorized cheat meal (-1).. [95 points]
AUG-07: Elliptical 30mins, 150BPM, 6 clean meals, BFL Upper [95 points]
AUG-08: Elliptical 30mins, 150BPM, 5 clean meals, 1 unauthorized food (-1) [94 points]
AUG-09: Elliptical 30mins, 150BPM, 6 clean meals, BFL Lower. [94 points]
AUG-10: Elliptical 30mins, 150BPM, 6 clean meals. [94 points]
AUG-11: BFL upper and Elliptical 10mins, 130BPM (-1). Today is my son's birthday. My scheduled resistance training would have probably been missed due to busy day. I decided to do the BFL in the am along with 10mins cardio. I would rather miss scheduled cardio than scheduled resistance. 5 clean meals and 1 scheduled cheet meal. [93 points]
AUG-12: Elliptical 30mins, 150BPM, 6 clean meals, 1 cheat meal (-1), and I forgot to provide any type of update on 8-12 (-1). [91 points]
AUG-13: No cardio, which is okay it's optional on Sunday. 5 clean meal so far today, 1 Quiznos (-1) [90 points]
AUG-14: Elliptical 30mins, 150BPM, BFL Upper, 6 clean meals. [90 points]
AUG-15: Elliptical 30mins, 150BPM, 6 clean meals. [90 points]
AUG-16: Elliptical 30mins, 150BPM, 6 clean meals. BFL lower. [90 points]
AUG-17: Elliptical 30mins, 150BPM, 6 clean meals. [90 points]
AUG-18: Elliptical 30mins, 150BPM, BFL Upper, 6 clean meals. [90 points]
AUG-19: Elliptical 30mins, 150BPM, 5 clean meals and 1 cheat meal. [90 points]
AUG-20: Elliptical 30mins, 150BPM, 6 clean meals and 1 unauthorized cheat meal. [89 points]
AUG-21: Elliptical 30mins, 150BPM, 6 clean meals, BFL Upper. [89 points]
AUG-22: Elliptical 30mins, 150BPM, 6 clean meals and some Doritos w/ last meal (-1). [88 points]
AUG-23: Elliptical 30mins, 150BPM, 6 clean meals, BFL Lower. [88 points]
AUG-24: Elliptical 30mins, 150BPM, 6 clean meals as well as some junk food (-1). [87 points]
AUG-25: Elliptical 30mins, 150BPM, 6 clean meals. BFL Upper. [87 points]
AUG-26: Elliptical 30mins, 150BPM, 5 clean meals. 1 clean meal. [87 points]
AUG-27: No cardio, off day. 6 clean meals.[87 points]
AUG-28: Program/Routine deviation. (-1). Started working on September's 100 Challenge routine. No more PM gym visits. No waking up 45 mins earlier. 6 clean mails. [86 points]
AUG-29: Elliptical 30mins, 150BPM, 1 clean meal, 1 scone:rolleyes: (-1)...[85 points]
AUG-30: Program deviation (-1) Leg routine, 6 clean meals. [84 points].
AUG-31: Elliptical 30mins, 150BPM, 6 clean meals. Done. [84 points].
-------------------------------------------------------------
July 30 August 31
-------------------------------------------------------------
http://i.pbase.com/o4/13/89613/1/64699895.k3Xu4XZo.060730Front01.JPGhttp://i.pbase.com/o4/13/89613/1/66099161.nuMu5ZCB.060831Front.JPG

84 points - My pics look almost exactly the same. Some of my measurements changed and my pants are looser. :)

dodus

Tue, July 25th, 2006, 03:50 PM

DODUS' OFFICIAL "100 CHALLENGE" POST

This is awesome John...I'm in.

Goal.
Cutting, the universal eternal endeavor.

Comment.
Haven't been hard on myself since the month before I left for Colombia. That was 6 months ago. I've gotten jiggly, and I need to be cut before I move to California in October. I was toying with the idea of just doing a leisurely cut, knowing I would make significant progress by October--no way--I'm going all the way with this. Signed up for SGX and I'm going to finish August with 100 points.

Workout Schedule.
Monday: AM cardio, PM Back
Tuesday: AM cardio, PM Chest
Wednesday: AM cardio
Thursday: AM cardio, PM Legs
Friday: AM cardio, PM Arms
Saturday: AM cardio
Sunday: AM cardio

Meal Schedule.
6 clean meals a day, with no cheating, until August 7th. SGX dietary protocols beginning August 7th.

Starting Statistics.
WEIGHT: 173lbs
BODY FAT: 15%
CHEST: 104cm
ARMS: 32.5cm
FOREARMS: 29cm
WAIST: 82.5cm
ABDOMEN: 86.5cm
HIPS: 95.5cm
THIGHS: 57cm
CALVES: 35.5cm

http://i87.photobucket.com/albums/k142/thedodus/th_0ef726a0.jpg (http://i87.photobucket.com/albums/k142/thedodus/0ef726a0.jpg) http://i87.photobucket.com/albums/k142/thedodus/th_b2d2caaa.jpg (http://i87.photobucket.com/albums/k142/thedodus/b2d2caaa.jpg)

Ending Statistics.
WEIGHT: 161 lbs.
BODY FAT: 12%
CHEST: 100cm
ARMS: 33.5cm
FOREARMS: 28.5cm
WAIST: 76.7cm
ABDOMEN: 80cm
HIPS: 94.5cm
THIGHS: 56.5cm
CALVES: 36cm

Daily Log.
August 1. A mail fiasco means I won't be able to start SGX today as planned, but should be able to begin tomorrow. Today I'll keep it clean, relax, and get ready to come out of the blocks tomorrow twice as hard. [100 points]

August 2. Wow...I haven't pushed myself this hard in a while. If this had been July, today would have consisted of calling off work, skipping my workout, and eating whatever I wanted whenever I wanted. Instead I woke up early and painted my mom's friend's house until about 5Pm in 100ºF heat. Went straight to the gym and did a high-volume session for an hour. Came home, ate dinner, going to bed at 10. Ate all my meals on track. Man it felt good! And tomorrow is going to be a piece of cake compared.

Still haven't got my SGX program yet...but I know how to eat clean so I'll just do that in the meantime. Hopefully I will still see some serious progress this month. The worst thing about getting back on the wagon is that there's no instant gratification like there is with eating junk. It takes weeks before you see the payoff from eating clean, and right at the start, that's a major hurdle to get over. So far, so good though. Two days down, [100 points] remaining.

August 3. Another day of triumph. And crankiness from low carbs that I took out on anyone unfortunate enough to be near me and saying something I don't 100% agree with. My biggest challenge was an off-schedule 5-8PM work "meeting" that of course, needed to happen at Baja Fresh. Right off the bat, we starting sampling coffees and pairing them with, of all things, Starbucks' brand ice cream. Then there was an official "snack" recess that consisted of a buffet-style table full of loaded platters of everything Baja Fresh makes. No contest. I didn't touch anything. It was tough, but another girl I work with didn't either, which helped a little. Of course there was the official fat co-worker who made a point of loudly asking us, both in turn, "Not eating anything...mhhmmmhh" Seriously, he was like a machine. A 100 Challenge-sabotaging machine. "Not eating anything? [5 seconds pass]...Not eating anything?" Hell no I'm not, not if it means giving up one of my [100 points].

August 4. Tired. Painted the first half of the day, worked at Starbucks the second half. Went to work out at 9PM, the second I got off, just barely finishing up before the gym closed. I finally got my SGX protocols in the inbox today! It's going to be sweet!! And ridiculous. I'm going to be polishing off supplements at work and busting my hump. For some reason I think SC forgot to set me up for the VIP forums so I can't access them to get some supposedly crucial information. Which is a bummer, esp. since he's busy for the next 3-4 days and not checking e-mail. On a postive note, and maybe it's a mental thing, but I'm really liking what I see in the mirror these days. Even with this load of subcutaneous belly fat, I'm seeing a positive change already. And I can picture what I will look like when it's gone. That's all I need to keep going. [100 points.]

August 5. Whew. Thank god tomorrow is an off day from both working and working out, because I'm going to need it. Since I've been painting and then working at Starbucks everyday this week, I've been coming in at a nice healthy deficit. Maybe too much. Either way, I'm feeling it and tomorrow I need to spend in bed. Still need to go out and take advantage of a chicken breast sale at Kroger, maybe grab some ECA as well, and then do some cardio before bed. I'm going to attempt to find a good pace for 70% MHR tonight...not easy with skinny wrists and no heart rate monitor! Oh well. Then it will be time for a nice bowl of cottage cheese, protein, and peanut butter. That classy combo keeps me clean and always will...nothing else tastes that good, clean or otherwise. Alright, I'm rambling, and I've got stuff to do, so I'm out. Best wishes to everyone! Keep up the good work! [100 points]

August 6. Disclaimer/Inherent Weakness Rationalization/Mind-Bending Run-On Sentence Alert! Stop right here if your susceptible--it can be very contagious. Anyway, in light of what will be a week of unrelenting ass-busting as I work two wicked shifts and start the SGX protocols this upcoming week (:cry: ), I did today what I pretty much had known that I was going to do all week, which was to respect Sunday's historical status as a cheat day. I ate 3 meals out of 6 that contained unclean food. So, as promised, I'm now down to [97 points]. The shame. However, previously unbeknownst to myself, SGX does in fact accomodate cheat days, so you can bet your sweet ass I'll be taking advantage of those and not subtracting points for them. Points are great, but I'm more concerned about progress, and doing what I need to do to ensure that it remains consistent, and taking advantage of offered slack is beginning to look like a necessity upon consideration of what I've got in store for myself in the coming weeks.
100 - 3 = [97 points]

August 7. First day running SGX winding down. I had to get up at 3AM this morning to get my cardio in before work, and didn't get to "stop" until about an hour ago. Did everything I was supposed to, just the way I was supposed to, and it felt good. I feel great right now. Not looking so hot--I'm getting to the point where the excess fatty "puff" on my muscles has disappeared, but the junk in the not sweet places like my gut and face are still chilling. End result, a lower bodyfat that temporarily looks worse. But I can deal. I'm gearing up to cook my big meal of the day--and forseeing myself becoming weary of chicken and egg whites in the very near future, am going to disregard everyones' advice to "keep it simple!" No sir...this meal is going to be totally huge, totally nuts, totally complicated, and totally within my macros. Cheers everybody, see you tomorrow. [97 points]

August 8. Seriously, it's all I can do to get in here and update the challenge. I'm sitting in front of my computer, relishing the half hour of free time I get today, staring at the screen like a zombie. Not a thought in my head. I have no idea how ot go about enjoying myself right now. This week sucks! Just a lot of things going on all day every day, and surprisingly I don't feel deprived or hungry or really even think about the food I haven't been eating since August started. Just proves that the easiest way to eat clean is to keep only good food around and fill your head with more important things. Does that make sense---no. Tomorrow will be the King of all Hump Days, culminating in a 9-hour house painting session until the sun goes down. After that, I get to sleep later than 3AM for a couple days [/selfpity]. [97 points]

August 9. Just wrapped up a 16-hour day. Exhausted. It gets a bit easier starting tomorrow. Get to sleep untili 7:00. Whew. I'm covered with paint--need to hit the shower, but first things first, had to check out JSF :nod: . MY PROTEIN FINALLY CAME!!! Everything going according to schedule today. My last meal will be my new protein powder in a bowl of gelatin. Mmmm....protein. [97 points]

August 10. Last night's protein snack SUCKED! Still trying to manuever some clean treats out of this new diet--a lot of my old tricks are now illegal (meaning of course, that they probably weren't all that great for me). Just got home from the infamous SGX "Leg Day", which, I'm here to report, the intensity of has not been exaggerated in the slightest. Going to try to stay up a bit tonight (crashed last night), maybe watch some shit from Shark Week I've got TiVoed. Today was all good! I deserve bonus points for resisting all the busted-up, marked out pastries that were shoved in my face. Had to fix up the treat case a couple times, due to high volume of customers today, and all of the baristas were up in there passing out Lemon Pound Cake and coffee cakes and Cinnamon Chip Scones because many were rendered unsellable in the frenzy of action. At one point I had a bag full of broken scones to "take home to my folks", but I saw the danger and tossed it before I left work. So...half of today's entry is about pastries...must remain strong...[97 points]

August 11. Another perfect day. About to eat my last meal and turn in. My grandparents are here for the weekend and that usually means we gorge ourselves and talk about food and wine non-stop (we are italian), so it was tough to break the bad news to them and they are disappointed. Sunday is my grandpa's birthday and coincidentally cheat day, so that's a gigantic consolation to everyone. I know we all say that nutrition should never cave in to pressure from others and we have to be true to ourselves, etc.--there's kind of this unspoken attitude that everyone else is out to get us and undermine us. But sometimes I feel like everybody else is legitimately put out by it--we must face it, we are being "self-ish" (as opposed to "selfless") we we concern ourselves with our eating habits and appearance. So those are the thoughts on my mind right now. Just being philosophical. The lady who's house I'm painting offered me pizza not once but 4 times tonight after she got home from work. I of course politely declined. [97 points].

August 12. Quick as hell check-in. Ate clean all day, much to the chagrin of my grandpa, who did not pass up a single opportunity to offer me food/fruit/ice cream/cinnamon rolls/wine/cheese/chips and salsa, well past the point where a lot of reasonable people would have stopped. Lot of sighing today from just about everybody. I kept everyone in check by repeatedly assuring him that tomorrow I will be his dietary partner in crime. Which I'm fucking looking forward to and plan on enjoying without the slightest hint of guilt. I've kicked ass so far, and while there's still quite a ways to go, I look a billion times better RIGHT NOW than I did on August 1st. [97 points]

August 13. Just had my cheat meal, stuffed french toast at lindey's, which was pretty good but I'll have to remember in the future that I'm never going to get french toast at a restaurant again. Should have learned my lesson my now--no one does it with any amount of egg/milk any more, it's always just toasted bread soaked in syrup and sprinkled with powdered sugar. Time to put the French back into French toast. Anyway, did my cardio this morning as planned. I'm already down from 100, but I just realized that I can still set a personal "perfect" goal of getting my cardio in every single day. I'm beginning to enjoy it really, as it gets me awake even when I have to get up at 3am to do it. I'll update again tomorrow, but I won't be losing any points between now and then [97 points].

August 14. Tired. Was out of energy all day. Got another one coming up tomorrow. One positive: I'll get to finish up Spider-man 2 while on the treadmill during AM cardio. Greatest superhero movie of all time!! [97 points]

August 15. Starting to feel...something. All last week I could see the fat/water sliding off every time I looked in the mirror. This week I don't see anything happening. Perhaps it's impatience, but I'm beginning to suspect overtraining as well. I have been exhausted all day every day right up until my PWO dextrose which doesn't come until 6-7pm. This morning I came very, very close to not doing my cardio. But I did it anyway, and I'll be home free (no 3am mornings) for an entire week. That, at any rate, feels good. Almost done with the house, and my first SGX check-in is this Sunday. So this doldrums can't possibly last too much longer. This challenge is keeping me sane in no small way! [97 points]

August 16. Woke up, didn't feel rested, went back to sleep for an extra half-hour, THEN did cardio and went to work late. Sometimes something has to give, and this month and for the entirety of my SGX run it sure as hell isn't going to be my fitness regimen. [97 points]

August 17. Still not done painting that damn house. I was so looking forward to polishing it off, kicking it at the library, coming home and doing Leg Day and relaxing. Underestimated the workload again, so tomorrow is going to be another rush around spend money and eat everything out of a smelly cooler day. Damnit! Just finished cooking and tupping all of tomorrow's meals...not happy. [97 points]

August 18. Real pleased with my progress, and looking forward to not having to set my alarm tomorrow for the first day in, well, since long before this challenge started. Workout was pretty good today, for some reason, I just don't feel "pumped" after doing an Arms split...like I'm just not doing enough. Obviously the year-previous of full-body workouts spoiled me in that regard. But the DOMS with splits is out of this world...I kind of like it. Towards the end of this week I've really been hitting the Crystal light and SF diet soda pretty hard, and I'm starting to feel like these are options that I should have taken advantage of much, much earlier. Say what you will about artificial sweeteners, my sweet tooth is completely satisfied all the time and I'm not even looking forward to any future cheating! Like, the dull nagging sensation for pizza or pastries is completely gone, haven't felt that way in a LONG time. Three cheers for aspartame. [97 points]

August 19. My day to sleep in. My body woke me up at 7:00am, and while I was attempting to tell it to go back to sleep, my brain (or was it my superego?) chimed in with a report that if I did in fact sleep in as I had been planning to all week, I wouldn't be able to squeeze in all 6 meals. So it was give up on sleep-in day, or miss a meal and lose a point. Lo siento JSF, I gleefully buried my face back into the pillow and slept until 10:00. One point I don't really regret losing. Less than two weeks left, I'm going to try to hold on to the rest. Probably won't do a whole lot of cheating tomorrow, don't really care for it at this point. [96 points]

August 20. Today was my day to cheat, and all I did was have a baked pasta dish and a glass of wine for dinner. I realize that most of you guys would consider that a pretty normal cheat day, but to me this was very restrained! My cheat days can be legendary and usually encompass some kind of baked good(s) that I make myself just to be excessive. Everything else I ate was totally clean. Didn't even care. Got my cardio in too. [96 points]

August 21. Bear with me, these are getting shorter and shorter. Long, early day at Starbucks and got another one coming tomorrow, and the next day, and the next day...got next week's schedule, more of the same. I took it home and put it on the calendar and my mom pointed out that I'm working at 5:00AM every day of Labor Day weekend. I hadn't even realized it was going to be Labor Day weekend. Which means getting up at 3 so I can do cardio...bah...sorry for the bitching. I'm really thinking long and hard about signing up for next month's 100 Challenge. If I didn't feel so accountable, I'd probably wouldn't be pushing so hard...wasting paid-for SGX time but helping the sanity/burn-out factor. But what better do I have to do with myself next month! NOTHING! No sir, I won't be taking it in the ass from Life. Must fight! Heading over to September Challenge right now. [96 points]

August 22. Rough day at Starbucks, decent day overall. Made myself a nice SGX-approved pasta dish for dinner ahead of time, ate it at 8:00, wasn't that great. Tomorrow is a 3:00am start, early finish, I'm looking forward to a nice nap in the sun. The worst of the week is over-ish. Good chest workout but not great. Can't remember the last time I had a good chest workout. Going to have to remedy that. [96 points]

August 23. Today is by far the most blah day I've had since starting SGX. I've been busy, but physically feeling great...today I had nothing to do, just sat around and felt shitty for no reason in particular. Nothing I ate today felt like it got burned off, in fact, I feel like I'm not making progress...hopefully just my head. Off day, and so is tomorrow, had to shuffle the workouts because of work this week. Don't get to hit the legs until Friday. Hopefully tomorrow I'll have some energy. [96]

August 24. Feel rotten. I'm off to bed. Perfect day, second off day in a row...maybe I need carbs. Gah I really feel awful. [96]

August 25. Suspecting fat loss has stalled. Just not seeing anything different in the mirror lately. Maybe will bother SC early. Still experimenting with my PPWO meal...I need some delicious carbs and protein with no fat. Haven't found anything that quite tastes like the treat it should be. [96]

August 26. Good day. Didn't work until 3 so I got to sleep in and lounge around a bit. [96]

August 27. Got to lift arms today, because I had to shuffle my off days around my work schedule last week. This upcoming week is going to be brutal...I'm going to be waking up at three 5 out of 7 days, including the entire weekend. Going to try to relax and get to bed early. Hopefully not cheat too much. (8:22pm) Good day...realxed, ate at this tea lounge for lunch that makes waffles/pancakes out of tea on the weekends for brunch. I had one called "Sicily" made with Oolong tea and blackberry syrup with tomatoes, peppers, greens and prosciutto all over it. INSANE! Bought some natty PB. Failed on two sets durign lifting, including Decline skullcrushers which are MY F-IN' EXERCISE! :( Well, cheers to the last week in August coming up. Hopefully I burn off these waffles and wine during tomorrow's cardio. [96]

August 28. Took a nap after work, woke up inflated like a balloon. Have no idea why. Lots of delicious leftovers this week that will turn nicely into P + F meals. So far so good [96]

August 29. Going to destroy my chest tonight. Eating clean has become a piece of cake. 'm excited to take measurements on Friday, but I think I'm going to be a bit disappointed that progress hasn't been faster. I've put on a bit of muscle, and lot a bit of fat, but not nearly enough, and I'm already halfway through my SGX time. [96]

August 30. I'll spare everyone the rant and just say that I did everything I was supposed to. [96]

August 31. So far so good. Going to eat either polenta and chicken livers or oatmeal-egg white pancakes PWO tonight, both clean meals I've devised recently but so far haven't had time to cook myself. So I'm excited for that, I'm excited to wrap up August with a rigourous leg day workout, and excited to end August only 4 points down. I'll measure/post stats tomorrow night. Congrats everyone. [96].

FINAL TALLY: 96 POINTS.

Bluestreak

Tue, July 25th, 2006, 03:54 PM

Bluestreak's Official "100 Challenge" Entry

Goal

Remove approximately 1% per week body fat for the month of August.

Comment

I have forgotten the feeling of passing mirrors to find surprisingly motivating discoveries in my physique; things no longer appear new, stronger or give me increasingly motivated feelings of pride. To rediscover that strength, accomplishment and dedication, I accept my one-hundred points and will guard them to the best of my ability.

The problem, and simultaneously, the blessing of creating your own body transformation is that each subsequent goal must be loftier in order to maintain forward progress and at some point, I allowed life and its many trials and tribulations to remove my focus from this fact. That I must be driven. I must be determined. Each challenge I accept must be some degree more difficult than the previous. Each milestone will be more difficult to reach. Each time, my ambition will climb to a new level of awareness. I do so miss that clarity and focus.

Somewhere between my last truly focused effort (probably last fall) and today, I lost sight of this. I have one hundred points to care for now, and not a single one will be sacrificed lightly, if at all, should I have anything to say about it.

Exercise Schedule

Cardio: Five (5) fasted aerobic sessions per week. Up to seven if I feel ambitious.

Mon: Chest/triceps/abs
Tues: Back/biceps
Weds: Cardio only
Thurs: Legs/abs/triceps
Fri: Shoulders/biceps
Sat/Sun: Cardio (if necessary to achieve five sessions for the week)

Nutritional Schedule

Six meals per day
ONE cheat meal
ONE cheat "snack"
No more than one meal/snack per 168-hour interval
Cheats are planned for Saturdays, however, this will need to remain flexible

Statistical Data, 07.31.06

WT: 148.0 pounds
BF: 13.5%

Activity Log

[Week 1]
31.Jul.2006: Day Zero - Laying The Foundation (http://forums.johnstonefitness.com/showpost.php?p=352790&postcount=27)
1.Aug.2006: Assessment and determination (http://forums.johnstonefitness.com/showpost.php?p=353204&postcount=28) 100 pts.
2.Aug.2006: Pleasure & Pain (http://forums.johnstonefitness.com/showpost.php?p=353626&postcount=30) 100 pts.
3.Aug.2006: He goes down! (http://forums.johnstonefitness.com/showpost.php?p=354413&postcount=34) 98 pts.
4.Aug.2006: D.04 – Continue... (http://forums.johnstonefitness.com/showpost.php?p=355145&postcount=37) 98 pts.
5.Aug.2006: The first weekend day... (http://forums.johnstonefitness.com/showpost.php?p=355388&postcount=39) 98 pts.
6.Aug.2006: Cheat day... (http://forums.johnstonefitness.com/showpost.php?p=355626&postcount=41) 98 pts.

[Week 2]
7.Aug.2006: Something's "off"... (http://forums.johnstonefitness.com/showpost.php?p=356090&postcount=42) 98 pts.
8.Aug.2006: No leg workouts... (http://forums.johnstonefitness.com/showpost.php?p=356507&postcount=43) 98 pts.
9.Aug.2006: Lost a point... (http://forums.johnstonefitness.com/showpost.php?p=356894&postcount=44) 97 pts.
10.Aug.2006: --
11.Aug.2006:The "Thursday Curse"... (http://forums.johnstonefitness.com/showpost.php?p=357619&postcount=45) 95 pts.
12.Aug.2006: --
13.Aug.2006:One more gone... (http://forums.johnstonefitness.com/showpost.php?p=358286&postcount=46) 94 pts.

[Week 3]
14.Aug.2006:Quiet Monday... (http://forums.johnstonefitness.com/showpost.php?p=358698&postcount=47) 94 pts.
15.Aug.2006:Busy Tuesday... (http://forums.johnstonefitness.com/showpost.php?p=359124&postcount=48) 94 pts.
16.Aug.2006:Okay... (http://forums.johnstonefitness.com/showpost.php?p=359492&postcount=49) 94 pts.
17.Aug.2006:A better day... (http://forums.johnstonefitness.com/showpost.php?p=359795&postcount=50) 94 pts.
18.Aug.2006:A better week... (http://forums.johnstonefitness.com/showpost.php?p=360249&postcount=51) 94 pts.
19.Aug.2006: --
20.Aug.2006: --

[Week 4]
21.Aug.2006:These damned updates! (http://forums.johnstonefitness.com/showpost.php?p=361102&postcount=52) 92 pts.
22.Aug.2006:
23.Aug.2006:
24.Aug.2006:
25.Aug.2006:
26.Aug.2006:
27.Aug.2006:

[Week 5]
28.Aug.2006:
29.Aug.2006:
30.Aug.2006:
31.Aug.2006:
1.Sep.2006:

Coachese

Tue, July 25th, 2006, 04:00 PM

Coachese’s "100 Challenge" post

GOAL: Maximum utilization of training time (8 workouts per week) for first ‘A’ race on September 16th

COMMENT: First (and longer) ‘A’ triathlon coming soon. Training time is being squandered due to lackadaisical effort and many, many cheat meals/beers/drinks, etc.

WORKOUT SCHEDULE
Monday: AM Swim; PM Bike
Tuesday: Weights at Lunch (TBT #1)
Wednesday: AM Swim; Lunch ‘cheat’ of Baja Fresh; PM short run
Thursday: Weights at Lunch (TBT #2)
Friday: Bike/Run brick (to work)
Saturday off
Sunday: LSD Run

MEAL SCHEDULE
Five or Six meals per day (3300-3700 cals per day). No alcohol. 1 cheat per week = any unmoderated food consumption.

STARTING STATS
WEIGHT: 188 pounds
BODY FAT: 15% using caliper

END STATS
WEIGHT:
BODY FAT:

DAILY LOG

AUG 1: Well, here it is, August 1st. Food prepared for the day, weights at lunch, diet spot on.[100 points]

Aug 2: 1400m AM swim; meals all according to plan, 2 miler after work[100 points]

Aug 3: Woke up early and decided to ride to work today (12 miles); lifted at lunch; all meals eaten on time [100 points]

Aug 4: Biked to work but forgot running shoes, so no brick [-1]; meals for day accounted for [99 points]

Aug 5: No time for anything more substantial, but I didn't want to lose the point for not posting. I am, by the way, in the middle of nowhere and on dial up! [99 points]

Aug 7: Missed my update yesterday. While basically beyond my control, a point is a point. Diet for Sunday however, was suprisingly solid. No missed meals, just a little longer between them (that is not a deduction). .75-mile in the pool this AM and all meals packed for the work day. Rode the Lake Merced Loop (12 miles) twice after work.[98 points]

Aug 8: Food packed for the day; weights at lunch; no deductions for after work [98 Points]

Aug 9: Best swim in months this morning .80-mile in 30 minutes. I felt so good I decided to bike to work and since I did that I figured I'd do a 1-mile brick run -- so that happened. There are my 840 calories burned before 8am. Now, of course, I am ravenous. [98 points]

Aug 10: Meals packed for the work day and lifting at lunch; didn't run becuase I did it on Wednesday [98 Points]

Aug 11: Bike/run brick this morning (12-mile/2-mile); all meals packed for the day. GF's birthday tonight and I haven't decided what to do nutrition-wise but I DO know I am not gonna drink. [98 Points]

Aug 13: I will NOT lose another point for NOT posting, however, this update will have to get finished on Monday.

Aug 14: So, I missed Saturday's update [-1 point]; I did, however, manage to NOT drink at the GF's birthday party on Friday, and ate reasonably clean. Nothing junky, processed, refined, or otherwise "Frankenfood" so I will not deduct a point.
I got in a great long run (5 miles) on Sunday and chilled the rest of the day on the couch watching baseball, Reservoir Dogs and Cape Fear; all meals eaten on time and within my parameters; swam .75-mile this am; all meals packed for the day, albiet a bit much with 2x tuna sandwiches today as I was too lazy to go to the store Sunday [97 Points]

Aug 15: All meals packed for the day; weights at lunch. [97 Points]

Aug 16: Wow losing another point for forgetting to update would have been a drag. Swam nearly a mile this am; no cheat at lunch; short run (2 miles) after work. [97 Points]

Aug 17: weights at lunch, lasagne (with homemade spinach noodles!) for lunch! [97 Points]

Aug 18: Well, I am off today in preparation of a race tomorrow (4oom/12-mile/5k) so I didn't do my brick, but I have updated. [97 Points]

Aug 21: Hectic weekend. Deduct 2 points for not updating. The race went well, I improved by a little over a minute (mostly from improved swim fitness). I don't consider the 1800 calorie breakfast I ate Saturday after the race as a cheat. Saturday evening I went to a wedding (did not drink) and stuck with the ckicken breast and cru de te. Sunday was a long tempo run (recovery pace), a housewarming brunch (no alcohol) and an outdoor 'Ozomatli' concert at Stern Grove! Awesome!!! Diet? As good as can be expected. Sleep? Little below average. Training? Perfect. [95 Points]

Aug 23: G*d Damn. Forgetting to update is costing me points [94 Points]

Aug 24: Well, I did the bike/run brick this am, so I will lift tomorrow at lunch. So far? I think I am doing a good job on getting good training sessions in (especially the swim). Lifting has been good too. [94 Points]

Aug 25: Lifting today at lunch; all meals packed for the day. [94 Points]

Chameleon

Tue, July 25th, 2006, 05:52 PM

Chameleon's Official "100 Challenge" post

GOAL:
Cutting

Ultimate long term goal:
16% bf

COMMENT:
I just started SGX (July 17th) and need to stay dedicated 100% so that I get the most out of the program. My goal is to be down to 18% bf or lower by my birthday (September 29th). I would like to break past, or at the very least get to, 20% before the end of August.

WORKOUT SCHEDULE
Cardio:
fasted AM cardio 6 days a week - (my off day will be either Saturday or Sunday)

Lifting:
4 days a week (SGX), generally mon, tue, thur, & fri although the specific days are not as important as getting all of my workouts in for the week... points will be deducted at the end of the week if I have not completed 4 workouts... my week will start on Monday and run through Sunday ;)

MEAL SCHEDULE
Six meals per day, one cheat meal and one cheat snack a week (the cheats will both be on the same day, but the day will float from either Friday, Saturday or Sunday). Drink at least 128 oz (1 gallon) of water every day.

STARTING STATS - August 1, 2006
WEIGHT: 146.5
BODY FAT: 25%

I decided that I don't really care what my measurements are, just how I look and feel... I'll use the pictures, weight and body fat% to track my progress ;)

END STATS
WEIGHT:
BODY FAT:

DAILY LOG

WEEK 1
JULY 31:
Did my fasted am cardio, went back to the gym after work for my shoulder/bi/tri workout and taught yoga. I got all 6 of my meals in with no cheats. I drank approximately 180 oz of water.

AUG 1:
I have done my fasted cardio for the day and will take my measurments tonight. Today is an off day for weights. [100 points] :tucool:

AUG 2:
I have finished my fasted cardio today and am on my way to the kitchen to fix my first meal. Yesterday I got all six meals in as scheduled and drank approximately 160 oz of water. Tonight is back/traps and yoga.

A late night edit: I hit back & traps hard, increased my weights on a few lifts and taught my yoga class... 4 people showed up tonight... not as awesome as the 8 that showed on Monday... but hey, I'm just happy I have regulars :D I had approximately 160 oz of water today... a bit more.. but I'm not gonna nit pick :p [100 points] :tucool: :D

AUG 3:
I did my fasted cardio this morning, although I really would have rather slept in like Roger did :p Tonight is chest and abs. 9 p.m. Edit: killed my chest and ab tonight... I'm about to go cook my 6th meal and I've had somewhere between 135 oz and 160 ounces of water today... I lost count this afternoon and I'm not sure if I'm on bottle #5 or #6 :p [100 points]

AUG 4:
I did my fasted cardio this morning and that's all I have to do at the gym today... I'm already sore from last nights chest workout, abs aren't too sore yet, but we'll see how they feel by the end of the day :p We did a b-day thing for a guy in the office who just turned 40 (my old supervisor George of the Jungle) and soemone brought in cupcakes with fudgy frosting and chocolate/vanilla swirl pound cake :drool:, I showed up to sing Happy Birthday and then walked away :D .. I didn't even taste the frosting :p [100 points]

AUG 5:
I had all six meals yesterday and drank 189 oz of water.

I got up at 6:30 a.m. for my fasted cardio this morning and I did my shoulder's/bi's/tri's workout earlier this afternoon... I only have two more meals to eat today and I've already hit a full gallon of water... so far another good, points keeping day... tomorrow is my cheat day, we're going to my in-laws house and it's easier to just let that be my cheat meal (dinner)... and they always have coffee and yummy deserts later in the evening that are a huge pain (for me) to have to turn down and watch everyone else enjoy... including Roger :neener:... tomorrow is also my off day for both lifting and cardio, so I only have to report my meals and water intake tomorrow... oh... and I weighed myself this morning... I'm down to 144 lbs... that's 2.5 lbs less than the begining of the week, although I know that part of that was water because we'd had pizza two day's before I weighed in for the challenge [100 points]

AUG 6:
well... I drank a bit more than a gallon, not much more, but a little more and my requirement was for at least one gallon... I'm about to eat my last meal of the day, I had my cheat meal (ravioli, pasta & home made meatballs in home made sause :drool: and my cheat snack...yummy oreo pie (also home made)... BUT I had a second cheat (cookies mid-afternoon), so I have to dock a point darnit... but the cookies were yummy hehe [99 points]

WEEK 2
AUG 7
okay... I got in all of my water and meals, and did my fasted cardio this morning. I didn't do my lifting today, but will get it in tomorrow... I got stung by 'presumably' a wasp, although I didn't actually see what stung me last night and I've had a nasty reaction to it... I have a large irritated red area on my inner wrist that itches and hurts... I went to the dermatologist and she gave me some antibiotics and anti-itch cream and told me to let her know if the red area gets any bigger... my whole arm feels 'odd' today [99 points]

AUG 8
taking a page from Roger's book (http://forums.johnstonefitness.com/showpost.php?p=356440&postcount=82) [99 points]

AUG 9
finished all my meals yesterday and drank a bit more than 1.5 gallons of water.
I've gotten in for my AM cardio already today.[99 points]

AUG 10
I missed one of my meals yesterday and I've already missed one today... I did get my cardio in today but it wasn't fasted so I'm down by 3 more points now :( [96 points]

AUG 11
I lost another point yesterday by having dinner out... and while the steak & sweet potato don't count as a cheat the bread I ate does... so one more point down... darnit.. I'm on track today though... fasted cardio in this morning... I've been drinking a ton of water and my meals have been on time so far today [95 points]

AUG 12

AUG 13
forgot to log in yesterday and post damnit... I also didn't drink enough water, or eat enough food. down another 3 points... oh... and I didn't get 4 workouts in this week.. only three... so down another point [91 points]

Week 3
AUG 14didn't get my water in yesterday, didn't eat well either :( and I think it's conclusive.. my body doesn't like dairy too much.... I had a glass of milk with breakfast yesterday and a blizard last night... and I had gas and my tummy was not happy this morning... 2 zantac's and a few antacids and I feel better... thank goodness... next time I skip the milk and only have a small blizard instead of a medium. - 2

I DID get up for my cardio this morning and I'm already half way to a gallon of water... so a good start for the day and the week. [89 points]

AUG 15
well... yesterday was spot on... about 1.25 gallons of water, AM cardio, chest & abs workout and yoga no points lost *yayyy*

I didn't get up for my fasted cardio today *damn it* it was my own fault though... our alarm clock has two alarms but if you've already hit snooze on one and then turn the other one on, for some reason it's trumps the first alarm and it never gives you your snooze alarm *grrrr*... it's happened before too, but I chose to believe it would actually do what it was supposed to do and wake me up in 10 minutes... which it never did... I should have just gotten up... but I chose to stay in bed... so, it's kind of my own fault... and since my cardio is supposed to be fasted -1 point [88 points]

AUG 16
I realized this morning that I really didn't need to take away a point yesterday because I am allowed one off day for cardio from Monday through Sunday... so yesterday is officially my off day for cardio +1 point for me... I just need to make damn sure I don't miss another day or else I'll really lose that point ;-)~~ hehe

I did get my fasted cardio in this morning and my leg workout last night was a killer... I'm gonna be sore... my calfs already are.. tonight is shoulders, bi's & tri's and tomorrow is root canal day... which means only cardio (before the root canal) then... vegging [89 points]

AUG 17
hey all... I did actually get up this morning for my fasted cardio and got home in time to take a shower before my root canal appointment at 7 a.m.... now I'm sitting in a medicated fog while my tooth, well, actually the surrounding gums are what hurt and they are aching in pulses... I have gotten all of my meals in today and have had more than a full gallon of water... no loss of points today [89 points]

AUG 18
got up for my cardio today, but damn does my tooth hurt... I think I'm calling today a cardio only day... I still have two days to get in at least one more workout and I think rest would do me more good at this point than pushing things by going into the gym... my head is pounding... I'm getting enough water in today and my meals have been good so far. If anyone is interested I'm finally posting my newest progress pictures (from last Saturday) in my journal. [89 points]

AUG 19
eating well today, drinking my water.... didn't get up for cardio... I think I'm calling this a full day of rest... this tooth is still hurting and I'm pretty tired... so I'm listening to my body... I'll have to take a point away for not doing cardio today since this will be the second day I've missed this week. sooo... [88 points]

AUG 20
got up for my cardio today, but not my workout, so I lose a point for having only done 3 workouts this week instead of 4... today was my cheat day for diet, thank goodness, since I woke up pretty late and still did fasted cardio... then I spent most of the day playing with our friend Jeff's kids, in the pool and in the house... I was giving horsy rides, running around, rolling around and just generally having a great time with them, but at the end of the day it's kinda nice to come home to a quiet house and not have to answer a million questions or tell hyperactive kids to settle down ;-)~ hehe [87 points]

Week 4
AUG 21
I forgot to mention that I lost another point yesterday for not drinking enough water.. unless you count a bit of pool water... but even that wouldn't get me up to a gallon... darnit [-1 pt].

Today I've already gotten in my fasted cardio, my first meal and I'm almost up to 1/2 a gallon of water already ;-)~ [86 points]

AUG 22
I got my back & traps workout in yesterday and had a little more than one full gallon of water and ate all six meals.

I've already done my fasted cardio today, I'm about to eat meal #2 and I'm already up to 1/2 a gallon of water ;-) I'll already signed up for the September challenge... my main goal for next month... to keep more points than I did this month ;-)~ [86 points]

AUG 23

AUG 24
we got robbed :( and they took my computer monitor sooooo... I couldn't exactly post an update yesterday... so, while it sucks... I lose a point for it [-1] I did eat 6 relatively clean meals yesterday but I lose a point for eating some french fries Roger brought home for me (he ate a couple of burgers and fries) [-1] I did get my workout in yesterday (I started my chest/abs workout on Tuesday then got Rogers call about the break in and ran home)... I didn't get up for cardio yesterday but since it's the first day this week that I've missed I don't need to take points away for that yet... I got my water in yesterday too. I got up for cardio this morning, despite going to bed REALLY late last night and I'm already on my way to 1/2 a gallon of water. [84 points]

AUG 25
I got my fasted cardio in this morning... I'm doing my leg workout this afternoon after I go get a certified copy of my marriage license. I got all my water and meals in yesterday. [84 points]

AUG 26
I'm borrowing Roger's computer for this update (sense I don't have a monitor at the moment)... I got all my meals, water & workouts in yesterday and today ;-) [84 points]

AUG 27
okay... Roger moved the server's monitor over to my computer... and while it's NOT a big or new monitor... I'm as happy a pig in shit that I HAVE a monitor right now ;-)~ No picture this weekend... I'll have to take it next weekend. I did my fasted cardio today, drank enough water and ate mostly clean except for my planned cheat meal and snack. [84 points]

Week 5
AUG 28
I got up for my cardio this morning and have already had three meals and 1/2 a gallon of water... Back/Traps and yoga tonight... just a quick update... I got my back & traps workout in and got to go home early because no one showed up for yoga.. food was all on target and I've had a gallon and a half of water today [84 points]

AUG 29
I got up for my cardio this morning and am well on my way to 1/2 a gallon of water already. No workout today.. tonight is the first night of choir *yayyy* [84 points]

AUG 30
okay... I got up for my cardio this morning but I'm not sure what's going to happen this evening.. that's all up to Ernesto :( stupid storm... IF Ernesto fizzles out and doesn't do much more than rain a little, I'll be going to the gym tonight to work shoulders & abs and teach yoga (if anyone shows up)... food is on point... water is on point, and I got everything in yesterday that I needed too for food & water... no cheats [84 points]

AUG 31
well.. it's the end of the month and thus the end of the challenge... I won't have my end of challenge pictures until Saturday and I'm having the trainer at the gym take my body fat measurments tomorrow morning at 6 a.m. I didn't do cardio today, but I did get my chest and ab workout in this evening. I've eaten all my meals so far and I've finished a full gallon of water, so even though I had a few weak points during the month I ended fairly strong with 84 points

Progress Pictures

Lisa Stone

Tue, July 25th, 2006, 06:26 PM

GOAL: lose fat/gain lean mass

COMMENT: I need to tone up everywhere, so I am commiting myself to this challenge. This will force me to stick to it. :)

WORKOUT SCHEDULE
Monday: leg and back
Tuesday: 30 min cardio
Wednesday: 30 min cardio
Thursday: arms and chest
Friday: no workout
Saturday: 30 min cardio
Sunday: TBA

MEAL SCHEDULE
five meals per day, one cheat DAY per week (Friday)

STARTING STATS
WEIGHT: 119.6 lb
BODY FAT: ?
ARMS: 10 in
CALVES: 12 3/4 in
CHEST: 33 in
FOREARMS: 8 3/4 in
HIPS: 32 1/2 in
THIGHS: 20 3/4 in
WAIST: 26 in

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1: I'll have to get the rest of my stats and workout schedule up after work tonight.
Gook luck everyone :)
I ate all my meals and I did 30 min of cardio tonight.
Day is over, and I still have 100 points.

AUG 2: 99 points- missed workout.

AUG.3rd: 98 points- missed workout :\

AUG.4th: 98 points- cheat day :)

AUG 5th: 96 points- skipped breakfast (I forgot) and didn't work out. I've been eating properly though, except for breakfast this morning.

AUG 6th: weight: 116.2 lb Ate chocolate today.........not on my list of foods, so I'll be removing a point.
(95 points)

AuG 7th: yesterday was terrible.... I skipped breakfast, only at three of my meals and didn't workout PLUS ate the rest of the chocolate.
(90 points)

franklyn

Tue, July 25th, 2006, 06:57 PM

franklyn's Official "100 Challenge" post

GOAL: Cutting

COMMENT: Trying to get down to ~13% bf with this cut..not starting this challenge until i get back from my vegas trip, which is on the 7th. starting day will be the 8th, because i landed at 9 am on the 7th...red eye flights are no good.

WORKOUT SCHEDULE
Monday: Legs
Tuesday: AM - cardio (45 mins, aerobic, fasted) PM - Chest and Abs
Wednesday: optional AM - cardio (45 mins, aerobic, fasted) PM - Biceps and Triceps
Thursday: AM - cardio (45 mins, aerobic, fasted) PM - Back
Friday: Shoulders, Traps, and Abs
Saturday: AM - cardio (45 mins, aerobic, fasted)
Sunday: optional AM - cardio (45 mins, aerobic, fasted)

NEW WORKOUT SCHEDULE
starting august 21st, due to school
Monday: Legs
Tuesday: optional AM - cardio (45 mins, aerobic, fasted) PM - Chest and Abs
Wednesday: PM - Biceps and Triceps
Thursday: optional AM - cardio (45 mins, aerobic, fasted) PM - Back
Friday: AM - cardio (45 mins, aerobic, fasted) Shoulders, Traps, and Abs
Saturday: AM - cardio (45 mins, aerobic, fasted)
Sunday: AM - cardio (45 mins, aerobic, fasted)

MEAL SCHEDULE
Six meals per day, one cheat meal per week
http://www.fitday.com/WebFit/PublicJournals.html?Owner=franklyn%2D

STARTING STATS
WEIGHT: 175.2
BODY FAT: digital caliper says 19.5, measurement calculator says 15.
ARMS: 12.75
CALVES: 14
CHEST: 38.12
FOREARMS: 10.25
HIPS: 34.93
THIGHS: 21.12
WAIST: 34.81

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

August 8th: So far so good, woke up and did my 150bpm cardio for 45 minutes on a treadmill...not sure if i'll do it on the treadmill again because it was boring as hell :( might switch to the bike. just got back from the gym..good workout! meals so far have been only 2 hours apart since i woke up so late, but everything is going as planned. Ate all six meals as planned. Overall, a good first day.
100 points

August 9th: Woke up late so decided to not do the optional cardio for today, which means I will definately do it on Sunday. Great workout at the gym today...my biceps feel fantastic. all 6 meals eaten as planned.
100 points

August 10th:
-Woke up late (again! think i need to go to bed earlier or something) and it was close to 2pm so i figured if i did my 45 minute cardio and the hour wait, i wouldnt fit all my meals in for the day...so i didn't do it :( so theres 1 point gone...kinda sucks to lose a point so early...hopefully it wont happen again...i just really dont want to do it, i think my first one threw me off...ah well have to suck it up and do it. on a good note, im back at the weight i was before i left for vegas.
-gym was excellent. need to work on my form a little bit for B.O. barbell rows, i think it was a little off...did supermans for lower back, im sure some onlookers got a kick out of that ;o
-all meals eaten correctly...choosing not to take a cheat meal this week because i missed my optional cardio session, and my required one this morning...plus i started on tuesday, and would feel a little guilty taking one so soon! i work all weekend anyways, and those are the easiest days to eat properly for me.
99 points

August 11th:
-Woke up on time, although i didn't want to...was really tired but when i drank some water i instantly woke right up..somewhat odd, i'll have to remember to do that right away in the future...i also need to get a water bottle for the gym, so i don't hog the fountain ;o
-Gym was excellent. Delts/traps are my weakest (among weak) muscle groups, so it felt good to hammer at it as hard as i could.
-ate all 6 meals as planned.
99 points

August 12th:
-My boss asked me to work 3rd shift instead of my normal 2nd (10 hours), so I got to sleep in today which was really nice. Hopefully I don't pay for it tomorrow, as I still have to work 2nd shift. Anyways, did my am fasted cardio as planned, felt pretty nice on a bike. Need to get a water bottle definately, and my mp3 player (the gym music wasn't loud enough plus it was like..beyonce), and maybe even something to browse as i do my thing.
-ate all 6 meals as planned...i think i need to start switching up my meals, the same 6 meals are getting a little boring...ive been using a spreadsheet to track my food intake as well, might switch up to fitday...ill use it tomorrow to see how i like it....
-also considering doing SGX after this august challenge...if i do well and am consistant on this i feel i could get the most out of my dollar with a SGX cut....also need to use up my current supps with this plan because the way i understand it you need specific supps with SGX...
-i find myself browsing these forums all day at work...i have a tier 3 noc position for a fiber optics transport company and basically have a lot of free time unless in a conference call or troubleshooting....i think thats a good thing, although i fear too much info intake too fast might make me go a little crazy
-ive also noticed that im sort of turning this into a blog...which is odd because i hate the very idea of a blog...does anyone besides me check up on other peoples challenges? i read petes just to see how he out-does me with his little motivational speeches...
-also sort of worried about this next weekend where i'll be moving from the east coast to the midwest...2 day drive (with a night stop)...ill have to really plan my meals out for those days...and get a gym membership ASAP in my new area so i dont lose any points!
99 points

August 13:
-cardio session was great today..took my thermocin before i went to the gym...i think it added something to the workout, felt that way anyways...bringing the mp3 player/water bottle definately helped this time!
-as stated yesterday, going to try fitday today and see how i like it...if i do, i'll link it at the top of my challenge page for anyone to follow along if they so choose.
-need to research what to eat and when after a cardio session...i don't know if it should be a full meal (fat+protein+carbs) or restricted...and i dont know if i should eat it 30 minutes after or an hour after...guess ill look up johns food log to see what he does and browse the forums...if anyone reads this and could suggest anything, please pm me!
-all 6 meals eaten
99 points

August 14:
-Going to get my leg workout a lot later than I had hoped for, but the important thing is that I do it. I won't be able to go to Gold's as it will be closed, so I'll go to the little gym downstairs at my work, they do have a leg press machine and I can do DB squats...but it won't be until ~10:30 pm est
-So far meals have gone well.
-just got out of the work gym...wasnt as great of a workout as it could of been...db squats arnt nearly as good as bb squats...but it was still a good workout. my legs should be feeling it tomorrow =)
-all 6 meals eaten as planned
99 points

August 15:
-Did my am fasted aerobic cardio, felt very good. walking out of the gym i just had this high, i felt i was the king of the world. a great feeling. looking forward to my chest exercises tonight!
-did my chest lifts...increased the weight on all of my sets from last week, which is very good. need to work on my form for my cable crunches still, from what i've read that is the 'ultimate ab exercise' but i don't really feel it, so ill research it even more to figure out what im doing wrong. my lying leg lifts (first time i did them on a bench, it makes a difference!) felt very very good.
-ate all 6 meals
99 points

August 16:
-Woke up really late, so late that I was late for work! needless to say, i did not do my optional am cardio. really wanted to cheat when i got up too, was craving greasy food...but i made a turkey sandwich instead (turkey breast cutlet...first time i got them, and they taste amazing) and some peanuts..so i congratulate myself for not making any silly decisions
-biceps/triceps exercise went well. increased weight from last week.
-had all 6 meals
-6 days straight, in a good rhythm, hopefully i don't lose any this weekend!
-im saying it now, since i will be moving on saturday into sunday, i probably won't update this post, but since its planned, i won't dock a point.
99 points

August 17th:
-Did my am cardio..can't find my headphones! hopefully find them hidden somewhere, they were expensive ear buds from sennheiser :\ had to read a People's magazine instead...eh it passed the time anyways...
-Weighed in today at 172.0 lbs...i don't expect to lose much weight on this cut, simply because of the past 'diet' i was on with medifast, and the fact that it burned a lot of LBM with some fat...so i should be gaining muscle at a decent rate while losing some fat...the tape measure tells all ^_- will take measurements next tuesday to see where im at
-did my back workout...lower back feels great
-ate all 6 meals
-taking my cheat meal tomorrow night
99 points

August 18th:
-Picking up my mother from the airport today, bright and early (well, 12:00 is bright anyway)
-Hopefully I'll be able to fit in 5 healthy meals, and my gym session!
-did gym/shoulder work out.
-for my cheat meal, went to a nice mexican place...was pretty tasty
99 points

August 19th:
-Did my am cardio on elliptical machine
-majority of my meals will come from subway...probably a subway club ;o driving at least 12 hours today...
-this will be my last edit until sunday night!
-ate all 6 meals..mmm subway...met-rx bar saved me, found it at a rest area ;o
99 points

August 20th:
-no workout (optional)
-so far had clean meals
-family had a 'welcome home' meal planned, went out and everything...so yeah i cheated!
-1 point
98 points

August 21st:
-went to my first class of the semester! went shopping as well ;o
-got my new gym membership all straightened out, will go to the gym later tonight.
-workout went well ;~) had to use a smith machine for squats though....eh i'll just pop some more weights on it...should be fine ;)
-ate all 6 meals as planned!
98 points

August 22nd:
-chest/abs workout went well today..can definately tell that i'm gaining muscle! met some new folks at the gym as well
-played some badminton with me padre...i love that game.
-ate all 6 meals
98 points

August 23rd:
-did my bicep/tricep workout...wow what an increase in weight! im surprised and pleased with myself
-ate all 6 meals
-looking forward to badminton class tomorrow! ;~) (no, it doesnt count as my cardio ;z)
-sent all my info in for SGX next month! im excited and ready to go.
98 points

August 24th:
-no am cardio (was optional)
-packed all my meals in a cooler since i was in back to back to back classes
-at night, couldnt go to gym because we had a severe thunderstorm warning, tornado warning, and golf ball sized hail..no joke...-1 point
-couldnt update last night because we didnt have power from 8 pm on..(went to bed before we got it back)..not taking a point away for not being able to update!
97 points

August 25th:
-did am cardio
-went with my dad/uncle to the hospital for my grandpas kemo session, afterwards went to a diner...resisted temptation and just didnt order anything as they chowed down ;o
-no workout..im a terrible human being :~( -1 point
-cheat meal was great...nothing better than wings while watching the football game :)
96 points

August 26th:
-did cardio session
-ate all meals as planned
96 points

August 27th::
-did am cardio
-ate all 6 meals even though my uncle/aunt/cousins came over for a fire and they were all drinking/snacking, i stayed strong :)
96 points

August 28th::
-did leg workout
-ate all 6 meals
96 points

August 29th:
-met all goals for the day
96 points

August 30th:
-met all goals for the day
96 points

Thrillhouse17

Tue, July 25th, 2006, 07:36 PM

I'm in!

GOAL: Lose the flab and finally get to a point where I can bulk for the first time ever.

COMMENT: I'll be going home on vacation for the whole month, so posting might tough, especially if I travel...but I'll do my best.

WORKOUT SCHEDULE: I'm looking to modify it, so I may edit if I change anything.
Monday: Chest, Biceps, Abs
Tuesday: Cardio
Wednesday: Legs, Triceps
Thursday: Cardio
Friday: Shoulders, Back, Abs
Saturday: Cardio
Sunday: Light Cardio

FOOD!!: I'm pretty good about spacing it throughout my day adjusting for my schedule. I'll do my very best to avoid junk.

STARTING STATS
WEIGHT:
ARMS:
CHEST:
THIGHS:
WAIST:

END STATS
WEIGHT:
ARMS:
CHEST:
THIGHS:
WAIST:

Jerpreacher

Tue, July 25th, 2006, 08:13 PM

GOAL: Cutting - 2 lbs a week.

COMMENT: I've been trying to cut off the 40 lbs of whiskey weight I put on over the last year. I'll be out of town for some of August but I'll be trying HARD to eat and exercise even on the road. I'm not going to worry about measurements for now - I mostly just want to fit into what used to be my loose pair of jeans.

WORKOUT SCHEDULE
Monday: Weight training: full body, compound exercises, medium weight/reps (as knees permit)
Tuesday: cardio, following Couch-to-5k running plan (http://www.coolrunning.com/engine/2/2_3/181.shtml)
Wednesday: Weight training: full body, compound exercises, low weight/high reps (as knees permit)
Thursday: cardio, following Couch-to-5k running plan (http://www.coolrunning.com/engine/2/2_3/181.shtml)
Friday: Weight training: full body, compound exercises, high weight/low reps (as knees permit)
Saturday/Sunday: cardio, following Couch-to-5k running plan (http://www.coolrunning.com/engine/2/2_3/181.shtml)/rest, as schedule dictates

MEAL SCHEDULE
Three meals a day, no junk - keeping it simple.

STARTING STATS
WEIGHT: ~195lbs (will edit tonight)

END STATS
WEIGHT:

DAILY LOG

PeteBDawg

Tue, July 25th, 2006, 10:11 PM

PeteBDawg's "100 Challenge" Entry

Goal

By the end of August, be firmly back into the habit of vigilantly caring for my health and fitness. A special focus will be placed on getting up to exercise before work.

Comment

This challenge is a great idea. I'm coming out of semi-retirement for this one. I miss actively participating in the forums, and I miss the mutual support of the environment. My new job, of course, doesn't let me post to message boards during the work day, but I figure this I can do with only a few minutes a day at home. And it'll keep me focused.

Basically, I've been focusing on other priorities for a while and have failed to maintain the level of focus and fitness I enjoyed when I was a regular forum participant. I did complete 6 months of personal training, have been working out hard and regularly, and have a lot more overall strength, balance, and confidence working out than I used to, but the focus on food has faltered. No excuses, I've wanted to do better, and now I will.

Exercise Schedule

This is my program now, which I currently hold to with about 50% efficacy.

Cardio: 1 hour a day, 5 days/week. This will be split between morning runs and afternoon spin classes.

4 day split (based on the big four compound exercises)-

Legs (squat day)
Back/biceps (row day)
Chest/triceps (bench day)
Shoulders/traps (dead day)

each workout will also include core stability exercises

I've got a copy of Jeremy Likness's Workout Encyclopedia that I got when I bought Body For Life -- between now and the beginning of August, I'm going to read it and see if I can punch up the workout a bit. I'm pretty bored of my lifting program by now and need to punch it up, but I'm not sure how. Yeah, I'm admitting ignorance. I've been too much of a "know it all" for too long. It sometimes keeps you from learning stuff.

Nutritional Schedule

Six meals per day, one before work, three at work, two at home. One cheat meal.

Every time I knowingly consume something including trans fats, I will deduct a point. I frickin' hate trans fats.

August 6 statistical data ("Before")

WT: 201
ARMS: 14"
CALVES: 16.5"
CHEST: 41"
FOREARMS: 12"
HIPS: 38"
THIGHS: 12.5"
WAIST: 37"

Activity Log (I'm stealing your formatting, Bluestreak. I hope you don't mind.)

[Week 1]
1.Aug.2006: 100 points. Like Wilt the Stilt.

YAHOO! I made my morning run today!! It's ON baby! ON!

Later: Day went well. Hit all targets. Still at 100.

2.Aug.2006: Made my morning run today also. It went a lot better than yesterday's. It feels great to be out there in the mornings as the sun is coming up, when the temperature is still really nice. It's been beastly hot up here, but I've still managed to enjoy some beautiful daylight and scenery on my runs, and it hasn't been too hot.

My meals went according to plan today. I've managed to resist the candy from work well enough.

It's interesting how when a little bit of the focus comes back, it brings a bunch of friends with it. Because I'm doing the morning runs, I'm having healthy breakfasts and bringing good lunches, and I end up drinking lots of water like I should and getting a good night's sleep. Thriving feels nice.

I identified a lot with John's front page story today. I definitely not chosen to excel in these last months, and the consequences are obvious to me. But also, all the way through my "plateau" before I started backtracking at all, I felt a lot of frustration. Just gotta keep that idea of success in mind -- one of the reasons I love this challenge!

Oh, and today I lifted chest and triceps and still have 100 points.

3.Aug.2006: Got up and made my run. I managed to go to sleep pretty early last night, so getting up at 5:30 was much easier. Also, I may be getting used to this -- or, at least, more used to it than I was.

Wow, long day today. I hit all targets, but it was a doozy. I just got home from work (it's about 12:15). I did manage to leave work for about an hour and a half and get in my back workout, but I knew I needed to go back. When I got to the gym, they had run out of towels, and if I worked out, I knew I'd have to shower before going back to the office. So, I went to Macy's and bought a towel for $6. Then, I got to the gym, opened my bag, started getting dressed, and noticed I'd forgotten my shorts. So, I went to the CitySports and bought a pair of shorts (I had actually planned on buying them this weekend - I need more shorts with pockets that can hold my keys when I run). I finished my workout, went back to an empty office, and worked until midnight. I keep extra food at my office, so I didn't miss a meal.

I did very well today. I overcame some tricky challenges, both that I've discussed and that I've omitted.

However, I have not gotten my measurements and pictures up yet, which is hardly in the 100% dedication spirit of this challenge, so I'm docking myself a point.

And, of course, choosing to have not done them when I had time means now, when I really don't, I can't put them up. If I don't have them up by the end of this weekend, I'll dock myself another point. Today, I did manage to buy a tape measure, as I can't find my old one.

99 points.

4.Aug.2006: Today was a good day. Chose not to do the morning run. Was pretty tired from working late and going to sleep late the previous day. However, I still did my meals right, and I still did shoulders and deads after work. I even had a trainer at the gym teach me some tips about how to do deadlifts. I think I was doing them pretty wrong.

When I say I chose not to do the morning run, I'm trying hard to avoid making excuses. Yeah, it would have put me on 4 hours of sleep rather than 6 for a day on which I had to do a big presentation and a lot of complicated, tough stuff at work (worked late again, not quite as late as before), but I was still the one who made the choice to take the sleep. Yeah, I was at the gym downtown intending to do cardio after lifting, which closed an hour early, and I didn't have anywhere to put my stuff, so I just showered and went home, but I was still the one who chose to shower and go home, And I've got to take responsibility for that.

Here's where it gets tricky. I know I can't do my run every day, or I'll burn out. I've set myself two days off a week. This week, the challenge didn't start until Tuesday. Do Sunday and Monday "count?" I didn't do cardio on Sunday or on Monday,

And as I say it to myself, I already know the answer. Every day counts.

98 points

Yeah, I'm disappointed I've lost 2 points the first week, but pretending I didn't choose to lose them is part of denying responsibility and denying my own power over my actions, which is the real enemy in this endeavor. When I don't take responsibility, I lose a heck of a lot more than 2 points a week, I'll tell you that much!

5.Aug.2006: Since it's saturday, I slept until 9:30 (how indulgent!), got up, and made my morning run into Arlington and back. I have to say, Spy Pond is really pretty, and the fact that it's near the high-water mark of my morning runs makes me look forward to them all the more. I definitely have a thing for staring at bodies of water. I used to eat my lunch every day on a bench overlooking the East River. Good times.

Anyway, yeah, made all my meals, even brought food to improv class so I could eat halfway through -- not because I was afraid of missing; it would have bumped the meal by 90 minutes, tops, but because I'm eating the smaller, frequent meals regularly again, and my body has adjusted. I get pretty hungry if I don't eat for a few hours, especially on days with morning runs, and I don't want my focus at class interruped by a growling stomach.

Oh, and after class and an hour of reading/napping/relaxing, I went to the gym and lifted legs. Still at 98 points.

6.Aug.2006: August 7 edit -- Huh?! Where did my progress pics go? I definitely posted pics, measurement and a journal entry yesterday. Either the edit didn't save, or John took it down for being too low on myself. I don't think the pics were inappropriate or anything. The edit probably just didn't complete. Well, I'm not docking myself for technical difficulties. I remeasured the ones I didn't remember and am reposting the pics. 98 points. Today (Sunday) was a day off from working out and I had a good day.

About the pictures, long story short, I don't believe I let myself go this far, but it's important to keep track of one's progress and to take responsibility for one's mistakes. Every little choice counts, because the little choices add up to be big habits.

[Week 2]
7.Aug.2006: Another good one. Woke up and ran, work, good meals, home, gym (chest). Just ate a plate of brussels sprouts, which was delicious -- first brussels sprouts in a long time. I love 'em. Don't know why it took me so long. 98 points.

8.Aug.2006: Got up this morning to run -- didn't get going until around 6, then my train broke down, and I didn't get to work on time. Another example of how little choices can matter. I sure wish I had those extra twenty minutes at 8:20 more than I needed them at 5:40.

But otherwise, good day. I find I'm getting back to being "borderline hungry" all the time, which is a weird, familiar feeling. I'm sensing that if I keep this up, I may make some impressive progress yet! We shall see! I've decided to more actively incorporate vegetables into my diet, so I'll be eating more of those in coming weeks. 98 points.

9.Aug.2006: Did pretty well today (made my AM run, PM lifted deads and shoulders), but made some poor choices that I think qualify for a docked point. I didn't keep my morning very organized, and after my run, I ended up scrambling to get to work on time and didn't have breakfast. So, on my way to work, I picked up an ham, egg and cheese sandwich on a bagel. Without the bagel or the cheese, that would have been a better idea. 97 points

10.Aug.2006: Good day today. Everything in order. I'm thinking I might need to choose more sleep, though. Working out as much as I am, I think I need to give my body more potential recovery. I got seven hours last night and still had trouble getting out of bed this morning.

I'm heading to Philadelphia tomorrow for a wedding weekend with college friends. I will do my best to choose the right foods. Thankfully, I've arranged my week without a day off yet, and I finish my four-day split tonight, so I can run tomorrow morning, go to work, get on the train, and not work out again until Monday and still be on-plan. But I will dock myself points for violations. Glad I'm taking the train rather than flying -- means nobody will take away my sardines :drool:

This challenge is harder than it looks. You think the hard part is being "good," but there's a level above good. You've got to be good ahead of time. You've got to be good before you're called upon to be good, or you may have already chosen poorly. 97 points.

11.Aug.2006: In Philadelphia, updating from a Kinkos. Everything is on plan. 97 points.

12.Aug.2006: I spent the 12th mostly at the wedding in Philly. I spend an hour on a treadmill, finishing my 5th session for the week (I didn't get 'er done on Friday, as I remembered I like to schedule my off cardio day the day after I lift legs).

I did not eat that well the day of the wedding - I could probably put "the wedding" together as one huge cheat meal, but to balance it out, for the day, I'll dock myself 2 points -- one for not getting back to the Kinko's to complete the update, and one for the general laxness of "dinner" (which still wasn't bad - I skipped the fondue fountain and the cake). 95 points.

13.Aug.2006: Today I did pretty poorly. I slept for an hour between 3 and 4, then went to the train station to pick up a 5:15 AM train. I slept pretty much the whole train ride back, but it was fitful, unsatisfying sleep, and the whole day I felt kind of sick and delirious. To boot, I was really excited about meeting up with an old friend today and managed to have it fall through because the phone number I had was one digit off. That, combined with family stress from a long troubling conversation and problems involving my upcoming birthday, broke me down. I made a poor choice and ate some cookies. And, unsurpsiginly, they were of no comfort. I'm docking myself a point for that.

Yeah, today was a really bad day for a bunch of reasons, but I don't want to get into it too much. 94 points

[Week 3]
14.Aug.2006: Good day today. 94 points.

15.Aug.2006: My 26th birthday! I'm docking myself a point for having both office and home birthday cake on my birthday. But I sort of expected to lost that point. Everything else was in line (I had scrod for dinner - delicious!); I even managed to both run in a pouring rainstorm this morning and get back to the gym this afternoon before my dad came to town and lift chest, although I don't feel I did a great job of it, due to lack of focus. 93 points

At this point, the two major tough spots of my month are over. The wedding and the birthday were where I expected to lose most of my points. Now that they're done, I'm hoping to hold a good rhythm the rest of the month.

16.Aug.2006: Good day. 93 points.

17.Aug.2006:
18.Aug.2006:
19.Aug.2006: Rough couple of days, due to illness. The doctor says it's just viral, and that it will probably take care of itself in a few more days. I already feel a lot better. Anyway, I dock myself 2 points for missed log entries, 1 point for a missed cardio session, and 1 point for a missed weight workout, for a total of 4 points docked over the last 3 days.

The week of my birthday was really hard. The post-birthday letdown definitely contributed to some depression and illness. Back on the wagon we go! 89 points

On one hand, I'm sad that I've already given up so much ground.
On the other, I feel it's good that I'm recording it and being honest about it. Yeah, it looks crappy, but that's because it is crappy. Acknowledging it is important.
And on the third hand, it gives me plenty of room to do better in September!

20.Aug.2006: Still sick, but hung in there and had a good day. 89 points.

[Week 4]
21.Aug.2006: Still sick, but recovering. I think I might be on the road to recovery tomorrow or the day after. Still managed to stay within plan. 89 points.

22.Aug.2006: Still feel lousy, but had an especially good chest workout today. I hate this sickness thing, but was encouraged by Reno's post that it is apparently pretty common the first few weeks into cal restriction. Gotta find myself some ecchinesia or however you spell it. 89 points

23.Aug.2006: Had to work late today. Still did good with the meals, but missed one workout because the gym closed. 88 points. I feel like I'm kind of off the rails. And I'm still sick.

24.Aug.2006: Today was my first day of moving. I think I got most of my stuff over to my new house. I did miss a workout for it. 87 points I'm really sucking up this challenge. But I'm optimistic about not being sick anymore and I'm going to go for my run tomorrow morning.

I don't want to say "I'll get back into it," because I'm already back into it. It's already happened. Why put off until tomorrow what you can do today?

25.Aug.2006: Good day today. Ran out in the rain, when it started thundering, ran back home to get my wallet, then ran to the gym and finished my workout. traveling in NYC for the weekend. 87 points.

26.Aug.2006: Good day today. 87 points
27.Aug.2006: Had a good day on Sunday. Ran in Central Park, ate well, took the bus home. However, missed update 86 points.

[Week 5]
28.Aug.2006: Missed update again 86 points. Otherwise, good day.
29.Aug.2006: Today, not so good a day. Made poor choices for food. 84 points I can't wait for September to come so I can start over. I think I've learned quite a bit this challenge.
30.Aug.2006:
31.Aug.2006: So, my roommate moved out yesterday and took his router with him, so I have no Internet access at home anymore. I'm going to end this challenge with 83 points - a disappointing showing, but an honest appraisal of where I am right now at my level of focus and facility with priorities.

I'll do a wrap-up and launch of the September challenge tomorrow - when I've moved into my new apartment!
1.Sep.2006:

Arma

Tue, July 25th, 2006, 10:38 PM

GOAL: Holy grail (Gain lean mass, reduce bf%)

COMMENT: First let me introduce myself, I've been a loooooong time lurker on John's site, though I don't know why I lurked. I used to be a big lad (19 stones, 266lbs), but over a course of 2 years with a combination of LISS and a strong diet from a body building friend I made it down to around 147lbs (in fact too much, I had abs but dropped some strength), I've been working on a slow bulk but I've got a bit soft! With an aim to redirect my training this 100 challenge is a great way to keep me focused.

So "Hi" my name is Gaz and I'm from the UK but I live in Japan! ^^ thanks to everyone on this board for providing me with err, "passive" support though I didn't post! (sorry) Especially John, you were/are an inspiration.

WORKOUT SCHEDULE

Monday: Stationary bike, 45 mins (135BPM, fasted) (AM)
Tuesday: Stationary bike, 45 mins (135BPM, fasted) (AM)
Wednesday: Stationary bike, 45 mins (135BPM, fasted) (AM) Weight training: Chest & Triceps (AM)
Thursday: Stationary bike, 45 mins (135BPM, fasted) (AM); Weight training: Legs (AM)
Friday: Stationary bike, 45 mins (135BPM, fasted) (AM)
Saturday Stationary bike, 45 mins (135BPM, fasted) (AM); Weight training: Shoulders & Traps (PM)
Sunday: Stationary bike, 45 mins (135BPM, fasted) (AM); Weight training: Back & Biceps (PM)

MEAL SCHEDULE

Six meals per day (non weight training), Seven meals per day (weight training days - whey/detrose mix), 1 cheat meal per week (Monday afternoon)

Here's my diet:

8:30 Meal 1
80 grams oats, 10 egg whites 1 yolk

10:30 Meal 2 (post weight training only)
30grams whey isolate 40grams glucose in water

12:00 Meal 3
250grams chicken, 50grams wholegrain/brown rice/ 200grams broccolli, 1 tablespoon flax/udos oil

3:00 Meal 4
30grams protein 50grams oats

6:00 Meal 5
250grams chicken, 50grams wholegrain/brown rice/ 200grams broccolli, 1 tablespoon flax/udos oil

9:00 Meal 6
10 egg whites 1 yolk, 50 grams oats

12:00 Meal 7
30 grams casien protein in water with 1 tablespoon flax/udos oil

5/6 litres of water per day

STARTING STATS
WEIGHT: 168lbs
BODY FAT: 14%
ARMS: 13.5 inches
CALVES: 15 inches
CHEST: 41.5 inches
FOREARMS: 10 inches (sigh so small? Since I started deading heavier I'm getting some tension in my forearms now however, hope these grow!)
HIPS: 38 inches
THIGHS: 21.5 inches
WAIST: 32 inches

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1: (AM) Today is my day off making things much easier, cardio is done got all my meals in up to now and drunk around 3 litres of water and it's just turned 1pm - finished my lovely boiled shrimp, brocolli brown rice mix and now I'm gonna do some painting ;) This is actually week 2 for me on the new plan, so I'm already nice and settled in. GL & HF to all!
(PM) Well as the sun falls in the land of the rising sun, I close the day with 100 points! Go me! :D All meals in and just cardio this morning - Tomorrow is Chest and Triceps - my favourite lifting day. *Yawn* Time to get some sleep. [100 points]

AUG 2: Felt great this morning and got my cardio in (Whilst watching Pride 1 & 2!) then my weights. My chest is already feeling a little tight and it's only just 3PM. Hit my triceps pretty hard too, dropped my water bottle while I was trying to fill it - spazzed it from the pump in my arms! Oops. Not got as much water in today (Got called out at work, I'm sure John can relate, I'm a net admin too) but there's still time.
(PM) Drunk a lot more water, but strangely I started to feel like my blood sugar was low (I had the shakes), I bought some dried fruits so that's a loss for me. Damnit, whilst I'm not strictly cutting I still want to eat as cleanly as possible. One more meal to go and it's oatmeal, something I can't live without anymore![99 points]

AUG 3: What a tiring day - I got my cardio done, went hard at it today then a good leg / core workout. Deads are feeling really comfortable now, got all my meals in but dropped a little water today (maybe only 3 litres or less today) since I had to collect a big group of recruits from the airport, tired - sleep now ^_^ [99 points]

AUG 4: Easy day, just cardio today, all meals and lots of water, need sleep now, 5am start, those 8am starts are really starting to bug me and I'm running out of Prides to watch! Noooooooo :) [99 points]

AUG 5: 5am cardio is a killer but I got it in, ate all my meals, water, the lot - good solid shoulder/traps workout. GG 5th Aug. [99 points]

AUG 6: 5am cardio again, hit it hard this morning... just had a good back and bicep workout - biceps especially pumped and hard, feeling tired from 2 days of 5am cardio... gonna get an early night, tomorow I'm going to Universal Studios, I think I'm gonna drop some points tomorrow but it's all good, chance to enjoy myself and it IS my cheat meal day (however sticking to 1 only is going to be hard!) GL me! :) [99 points]

AUG 7: The only good thing about today was I got my cardio in.. There are no regrets though, it was a great day with my GF and all her family even if I did eat a lot of crap - lets see how many points I dropped!

* Chocolate Peanuts -1
* Extra cheat meal -1
* Ice cream -1
* Missed meal -1

Ouch 4 points gone.. Lets hope tomorrow is better [95 points]

AUG 8: This must be karma, woke up around 3 am to be sick, same again at about 5am. Next thing I know my GF is going to work and it's 9am, I fall back to sleep and wake up at 12! I think this must be the latest I've got up in over 2 years! So, missed cardio (will do it tonight but it wasn't scheduled so still a minus), and I'm going to struggle to get all my meals in....
(PM) My stomach feels really rough, I actually got all my food in but I don't feel any better for it, didn't do any cardio today, -1 point [94 points]

AUG 9: Felt great today, cardio, weights (great chest workout - tight already) and meals in - back on track, I watched a great documentary on Mark Kerr while I did my cardio. Those guys have real lifes too behind the glamour of the MMA world! [94 points]

AUG 10: Solid day of clean eating and a strong core/leg workout... I love deadlifts lately, even though they exhaust me - the lifts are getting heavier and I'm starting to notice my grip is lacking so it's time to either get some straps or get some grip lever thingies! [94 points]

AUG 11: All good today - only cardio - easy peasy. 5am start tomorrow - sigh.... dont enjoy the early cardio since it's not even cool in Japan, probably somewhere around 29 degrees at 5am. [94 points]

AUG 12: 5am cardio gah! Done it, nice workout today though I felt a bit sloppy.. [94 points]

AUG 13: 5am cardio gah! overslept!! I had a long night and slept right through my alarm, I gotta go to work damnit. Ate all meals and did cardio in the evening - still lost a point for doing it as scheduled though. :( [93 points]

AUG 14: Cardio done, had a nice cheat meal (some random breads from the bakery, protein drink and an ice cream! [93 points]

AUG 15: Cardio done,　went to Costco to get a whole bunch of food in but because we went with the kids this time we had to do a little extra shopping for them (the younger one needed a bike) and, because it was getting late, decided to eat in the food court there so, rather than miss a meal, I had a cheat meal - though it was damn healthy it wasn't scheduled (brown rice, nice lean steak, white rice and some black coffee). -1! BOOM... sucks. My weigh-in was good. Since the start I haven't according to the scales dropped any weight, but I know this isn't true since my muscles are feeling much fuller, my lifts are getting heavier and stronger and I'm looking a little leaner.. So I guess I'm dropped small amounts of fat and gaining some lean mass right now. I'm tempted to increase my cals but I really need to cut soon instead of bulking... Gonna try hard this week to STAY at 92 points. [92 points]

AUG 16: Awesome chest and tricep workout and cardio is done. Meals are good too... bonus! ^_^ [92 points]

AUG 17: Cardio and Legs / Core workout are in the books - I need to do something about my grip strength as my deads are getting beyond my grip! I switched to over/undergrip which helped a little but it still feels a little un-natural to me. hmph! :) [92 points]

AUG 18: Cardio only, food was good, I'm feeling tired today, it was real hard to get up today and ALMOST skipped my cardio. 5am start tomorrow, lets see how that goes :( [92 points]

AUG 19: Man this morning was such a battle to get out of bed to do cardio. It was raining so it was dark still at 5am so I really wanted to stay in bed. I managed to get up and remembered I had Ultimate Fight Night to watch and wanted to see how Diego Sanchez faired and this morning was probably the only chance to watch it.. so I got my cardio done and in the books! Evening was weights, pretty average workout... I really wish I had a setup like John. I don't like to sound elitist (in fact I'm only a novice) but some of the gym go-ers at my gym really do not have a clue and just waste time on bench when I could be using it.. Same goes for dumbells, bars and machines. Sigh. Food and water was fine. Stomach feels sore though... Looking forward to battling with myself tomorrow morning again! But then again I have The Ultimate Fighter Season 4 to watch too... Hmm ^_^ [92 points]

AUG 20: Slept through my alarm :( Did cardio in the evening but still a lost point, good back and biceps work out though. [91 points]

AUG 21: Cardio done, nice cheatmeal, salmon and pasta :D Tomorrow I'm going to Tokyo with the GF, I doubt I'll be able to update, there is no gym and I doubt I can get my cardio in and my food is gonna be totally off... All I'm gonna take with me is my supps... I think I'm gonna drop somewhere in the region of 10 points in 2 days... [91 points]

AUG 23: It's a point dropping carnival, dear god let's add it all up, Tokyo rocked, again no regrets, but a proper cut is following after the challenge finished, I'm bigger and stronger, but carrying too much fat now :(

-1 Missed update
-1 Missed Cardio 22nd (Tokyo)
-1 Missed Cardio 23rd (Tokyo)
-5 All meals were not as planned except protein before sleep (22nd)
-5 All meals were not as planned except protein before sleep (23rd)
-1 no weights (23rd). [77 points]

AUG 24: Good day, clean eating - strong training. Back on track. [77 points]

AUG 25: Easy day, Cardio only, all food in - feeling 'cleaner' again, tomorrow is the lovely 5am cardio :( FEH [77 points]

AUG 26: Got the 5am cardio in, great shoulder work out - food was spot on :D [77 points]

AUG 27: Took 5am by the horns this morning and went for a run instead of bike - it was still 27 degrees at 6am! Man... shoulders/traps workout was solid food was spot on.. [77 points]

AUG 28: Just found out I have to go to tokyo for a meeting - gaguerngworgnwerognerhomeh oh well... Today was good again! [77 points]

AUG 29: easy day, just cardio, food was good. [77 points]

AUG 30: Went to Tokyo today, no cardio (had to leave at 5am...) got home at 11pm feh 2 meals screwed (I love meetings) [74 points]

AUG 31: Today was a good day to finish off, great Chest and triceps workout (and incidently my last workout at this particular gym) and food was good. [74 points]

Final thoughts:

Pretty busy month and I think I did "ok" with the 100 challenge, I feel growth in most body parts especially in my chest and quads, and biceps to some extent. I have definately without doubt, gained some fat too which means I'm close to feeling uncomfortable in my current clothes. Sept is without doubt a cutting month but my diet won't be too different - maybe small adjustment in carbs and increase in some good fats here an there.. possibly chance of carb cycling though I really really hate eating less carbs (I actually get angry and irritable).

As mentioned previously, I completed my last work out at my previous gym on the 31st and have now started a new gym, which is primarily aimed at weight training, it has a whole bunch of good kit, a large range of dumbells up to 90kg, lots of benches and racks, all in all a great gym. Combine that with the fact that it's closer, cheaper, open longer and earlier means I'm really pumped to get going there, it's almost a shame that this month (and for the next 10 weeks) I'm going to be cutting. I'll post the measurements on my next day off (4th sept)

Congrats to everyone that started and finished the challenge (I read pretty much everyones logs) and to John for starting this thing up - I missed out on signing up for Sept's one which is a little annoying.. oh well.

GG

imacjack1

Tue, July 25th, 2006, 11:36 PM

Jack Livezey's Official "100 Challenge" post

GOAL: Bulking/Fat Loss

COMMENT: I have been trying to get motivated to lose the extra fat I have and gain some muscle mass. I needed this challenge to get me on my feet once and for all!!! Hopefully everyone does great and there are more challenges to come.

WORKOUT SCHEDULE
Monday: Weight training: chest, triceps, & abs
Tuesday: Elliptical machine/running, 45 mins (aerobic, fasted)
Wednesday: Weight training: back, biceps, & abs
Thursday: Elliptical machine/running, 45 mins (aerobic, fasted)
Friday: Weight training: delts, traps, & abs
Saturday: Elliptical machine/running, 45 mins (aerobic, fasted) (AM); Weight training: legs
Sunday: Elliptical machine/running, 45 mins (aerobic, fasted) (AM)

MEAL SCHEDULE
Six meals per day, one cheat meal per week (Friday or Saturday night).

STARTING STATS (August 1, 2006)
WEIGHT: 164 lbs.
BODY FAT: 22%
ARMS: 14"
CALVES: 15"
CHEST: 40.5"
FOREARMS: 12"
HIPS: 38.5"
THIGHS: 21.25"
WAIST: 36.25"

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1: [98] I'm adding an addition at my house and the contractors came today... I worked through breakfast (-1), had meal 2, had meal 3, studied through meal 4 (-1), had meal 5, had meal 6... I did 45 cardio tonight and did some triceps to make myself feel better for missing those meals... WON"T HAPPEN AGAIN!!!
AUG 2: [96] I had 4 clean meals today and I completed a really nice Back & Bicep workout this morning... I'll get all those meals in one of these days... :eat:
AUG 3: [94] 4 clean meals... 45 minutes fasted cardio this morning... Getting in my meals is my weak point, but I will never miss a workout... I'm not perfect but I'm learning and i'm down 4 pounds...
AUG 4: [90] missed 3 meals yesterday, what a surprise... I did my shoulders & traps workout yesterday morning, and did some more at night with a friend... I didn't get a chance to update last night, lost internet connection down the shore... Looking considerably leaner though, already...
AUG 5: [83] I missed 2 meals and the other 4 were not clean today (cheat meal included)... I also missed the gym because I had alot of work at my shore house and just ate when and whatever everyone else did... Unfortunately, everyone else didn't eat clean... I am not giving up on this challenge, I am determined to make this the only fitness plan that I do not quit!!! Even if I finish with 3 points, it gives me something to beat on the next 100 Challenge!!! 7 points lost today, depressing but not defeating!!!
AUG 6: [75] I am going to be honest for this entire challenge!!! My diet went to hell this weekend and I have no excuse except for being unprepared... I went down the shore and didn't realize that there was going to be so much tempting food... I missed my updates also this weekend and as you can see, my point total suffered considerably!!! 8 points lost sunday, see you guys tonight with todays update...
AUG 7: [70] 2 not clean meals, 3 missed meals, 1 clean meals... I had a really nice chest & triceps workout today and I will do cardio tomorrow morning and get my diet in gear...
STARTING PICTURES (July 24, 2006)

JoeBiron

Tue, July 25th, 2006, 11:42 PM

You're on! By the way I like your goals (why mess with success) so I'll just tweak them a bit for my schedule.

GOAL: Cutting

COMMENT: My summer cut was interrupted several times, but I'd like to finish out this summer as lean as possible before beginning a bulk in late Septemer. Goal is 8% bodyfat by my calipers.

WORKOUT SCHEDULE
Monday: Elliptical 30 mins (aerobic, fasted) (AM); Weight training: Legs (AM)
Tuesday: 15 Brisk Walk through Boston to office. (AM); 30 light jog (PM)
Wednesday: 15 Brisk Walk through Boston to office. (AM); HIIT (jog sprint) 15 mins (PM) (Extra sets training for lagging areas) PM
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Friday: Elliptical 30 mins (aerobic, fasted) (AM); Weight training: Chest and triceps (AM)
Saturday: Elliptical 30 mins (aerobic, fasted) (AM); Weight training: Back and Biceps (AM)
Sunday: Elliptical 30 mins (aerobic, fasted) (AM); Weight training: shoulders and traps (AM)

MEAL SCHEDULE
Six meals per day, one cheat meal per week (Sunday evening dinner - I always cook for the family).

VITAMIN SCHEDULE
1 morning, 1 evening.

STARTING STATS
WEIGHT: 204 pounds
BODY FAT: 9.5%
ARMS: 15.5"
CALVES: 16.0"
CHEST: 43.00"
FOREARMS: 11.75"
HIPS: 38.5"
THIGHS: 24.5"
WAIST: 34.0"

DAILY LOG

August 1: Everything according to plan. It was super hot here in Boston, so I saved my 30 minute light jog for 9pm, when the heat was bearable. Skipped no meals. Ate 2093 calories in six meals.
100 points

August 2: Managed to negotiate a business lunch while staying on the plan. Had a sensible Tuscan grilled chicken sandwich and unsweetened iced tea. Also since it was over 100 degrees here, I went to the air-conditioned gym this afternoon rather than my usual post-work outdoor jog. Threw in a supplemental set of biceps and shoulder work since I'm fully recovered yet won't work those again for a couple days. About to eat my sixth meal of the day. No points lost. :tu:
[100 points]

August 3: Heat index was over 100 again. I almost forgot to eat my first meal because I was running late in the morning and got slammed by phone calls and visitors as soon as I arrived in the office. This means I ate at 8:45 then again at 10:45, then again at 12:30. I usually eat at 6, 9, and 12:30. This wasn't ideal but I did get all of my meals in. I was especially careful in the evening because we had Hershey bars in the pantry for the kids to make Smores this weekend. Oh man did I want one. I resisted. How did I resist? Well lets just say my wife provided me with a diversion. :nod:
[100 points]

August 4: Nothing special today. Had a good workout in the morning. Was really hungry today so I ate a little extra. Just listening to the body. Hit all meals. Those darn Hershey bars are still in the pantry! Argh! I might have to lose a point tomorrow! I MUST BE STRONG!! :bang:
[100 points]

August 5: Today went great. I'm about to go out to a movie but I'm going to have my scheduled last meal as I'm leaving. I resisted the Hershey bars for yet another day! Great AM cardio, and PM strength training. All meals clean and accounted for. Tomorrow's my cheat meal day - I'm making this recipe from Rachel Ray: (http://www.foodtv.com/food/recipes/recipe/0,1977,FOOD_9936_34146,00.html) :eat:
[100 points]

August 6: Well yesterday went pretty well. Had a great leg workout, followed by 60 minutes of cycling on my mountain bike. Had a bit of adventure trolling through an abandoned dump... but that's a story for another day. Cheat meal was good - after doing the numbers on it I found that it wasn't so cheaterific after all, but it was very good. The real cheat came for desert - the chocolate souffle... this was worth resisting those Hershey bars all week for! I'll be good all this week just so I can look forward to MORE chocolate souffle next Sunday. Sunday is also my weigh-in day. I'm down a total of 6 pounds from July 1. Three caliper readings show an average of 9.1% bf, down from 10.1%. Waist is 33.5", down from 34.0". Strength holding steady, it seems, because I was able to hit my all time max on squats and Romanian dealifts yesterday, and I still had enough juice left in my legs to ride hills for an hour. It was a good day.
[100 points]

August 7: Wow these days are rolling by. My legs were destroyed from yesterday's squats, deadlifts, and cycling. When I got home from work I was tempted to skip my 30 minutes of cardio, but the thought of having to post 99 points today instead of 100 just would not sit with me. Turns out the commute home made me stiff but once I got moving I was fine. Eating meal #6 right now (plain nonfat yogurt with 1 scoop AllTheWhey), total 2045 calories. I also added my vitamin schedule to this challenge, because I often forget it. By including it here, the thought of losing a point for not taking them will motivate me.
[100 points]

August 8: Quick update tonight. Long day. Had to squeeze in my LISS workout during business hours. Went back to my desk kinda sweaty but feeling good. I'm so glad I stocked up on convenience items like rye bread, tuna packets, and skim milk to keep in the office, because otherwise I wouldn't have squeezed in my meals. PLanning ahead pays off! About to eat my last meal of the day - I think I'll go for a protein/skim/peanut butter combo. I'm going to work from home tomorrow so I'll get a great workout in! Can't wait.
[100 points]

August 9: Awesome day! Working from home rocks! Had an epic bike ride this morning, hit all my meals EXACTLY when scheduled, got to do my weight training in the middle of the day when I'm strongest. Worked outside with the laptop in the backyard (love WiFi!). Wow. Things just clicked today really well. Getting ready for a nice bowl of Joe's Power Crunch. Thats 1 cup nonfat plain yogurt, 1 scoop strawberry whey powder, and 1/4c grape nuts sprinkled on top. Better than a bowl of ice cream!
[100 points]

August 10: Easy day - just cardio. Did 30 minutes before supper, when I got home from work. Tough to get all my meals in today since I was in meetings all day. I just walk out, run to the office pantry and wolf down some whole grain bread and tuna, then run back into the meeting. It aint easy, but I did it! Time for some Joe's Power Crunch now!
[100 points]

August 11: It's cool how you sort of get into a rythym. The furthest thing from my mind is doing something to put a monkey wrench in my progress. My wife made chicken fajitas (from a kit) for supper, but I tossed my tortillas aside and had mine with 9 grain bread. Discipline!:nono:. She drank a beer, and teased me, while I drank my spring water. About to settle in for my last meal - some lowfat granola with skim milk and a shot of whey isolate to fuel up for the big chest workout tomorrow.
[100 points]

August 12:Quick update tonight - stepping out to see some live music. Having my last meal early. I had a great chest workout this morning, and a nice biking session in the beautiful 75 degree air. Tomorrow's cheat meal will be pan seared scallops with risotto. Can't wait!
Update: the music thing fell apart - long story, but I didn't go. It's a good thing too because if I went I probably would have blown some points on beer.
[100 points]

August 13: Today it was such a gorgeous morning that I decided to skip the gym and just strap on the iPod and go for a long walk/jog. Very nice. Now I'm in the perilous situation of having a home-based shoulder workout planned for the afternoon. It's so easy to miss those - I'll have to be really disciplined. Oh yeah and I'm down to 204 lbs/8.9%bf today, that's -1lb/0.5% for the week. So morning cardio: check. Afternoon shoulder workout: check. All 6 meals: check. One was the cheat meal, and boy those pan seared scallops were good! Went down nicely with a cold beer. Looking forward to next Sunday!
[100 points]

August 14: The day was going great. Super clean eating, did my afternoon cardio...then, after supper, I did it. I ate 1 and a half rice krispie treats. My daughter left half of one unfinished, and I instinctively gobbled it up. It tasted so good that I continued to eat yet another. It was totally not worth it. I feel bloated and disgusting now. -1 point. :bang:
[99 points]

August 15: Today went as planned, and I did a 30 minute light jog which felt good. I was so mentally wrapped up in work however that I really didnt get the sense of progress or satisfaction from my adherence to the plan. I just went through the motions. I really don't like that - I'd rather feel totally engaged and psyched. I guess there's only so much room up in the psyche for that, and work took up all the space today.
[99 points]

August 16: Easy day - just cardio. Had a nice 45 minutes bike ride, with the heart monitor on. It's tough keeping the heart rate up on long declines, but man do I make up for it on the way back! Eating meal #6 now... no cheats.
[99 points]

August 17: Had to force myself to eat today. Didn't have much of an appetite. Not sure why. Perhaps I've been on a restricted calorie diet too long. If I've lost more than 1 pound since last week when I weigh in on Saturday, I'll bump my caloric intake up by a couple hundred.
[99 points]

August 18: It was really easy to stay on track today. In fact it's been easy all along, except for my one, shameful slip :o
LISS in the morning, back/biceps in the late afternoon. 6 meals.
[99 points]

August 19: Everything according to plan. Six meals, 2100 calories, 45 minutes of 139BPM on the stepper, intense chest workout. Excellent. Tomorrow's cheat meal will be a dessert - chocolate mousse! Yum.
[99 points]

August 20: Great day. Awesome leg workout in the A.M., my cheat meal was chocolate mousse after a sensible supper, and I finished the day with a long LISS walk with the family. Scale says I'm down to 202 pounds, which is a bit less than a pound per week. That's fine. I'm happy with the rate of fat loss, and I've been maintaining strength, so I'll keep my diet right as it is.
[99 points]

August 21: Celebrated my former boss's departure from the company. Everyone in the office went out to a local pub. I had a beer. -1 point. No regrets though. It was the right time and place for a beer.
[98 points]

August 22: Very good day. Great mid day workout. 30 minutes of LISS in the afternoon. 6 meals. Perfect.
[98 points]

August 23: Another quiet day. Just humming along. Holy cow there's just over 1 week left![98 points]

August 24: Nothing tempting in the house today, so no temptation to cheat. Had a good run in the afternoon. Eating meal 6 now. Also started Creatine cycle today. Yuck! Tastes horrible![98 points]

August 25: 6 meals. 30 minute liss. uneventful. Just lots of work to finish up projects so I can go on vacation!
[98 points]

[/b]August 26: Saturdays are always great days for my diet and exercise because I can focus on health and fitness without the business of work and the weekday schedule. Today was no exception. I flew through my workout with energy to spare. I did get a comment from someone at the gym that I was "looking skinny". I do have to concede that my gym clothes are fitting a bit looser, which has been a sacrifice made in the name of definition. Regardless, it's a signal that the time is ripe for tapering off this cut to a maintenance period followed by an Autumn bulk.
[98 points]

August 27: oh man. totally missed this update! Really a shame because the day went great otherwise - I just totally forgot to update this post.:cry: - 1 point.
[97 points]

August 28: good day today. Did 15 minutes of HIIT before an afternoon workout. Ate clean and high protein.
[97 points]

August 29: Easy day, just cardio. 6 meals. No worries. Spent the day inventorying my camping gear to get ready for departure tomorrow!
[97 points]

August 30: Hoo ha. Nice day. Great afternoon workout. I'm actually taking off for the weekend tomorrow on a camping trip, so I won't have an update for August 31st until September 5th, when I return. Till then...
[97 points]

soz

Wed, July 26th, 2006, 12:48 AM

soz's Official "100 Challenge" Entry

Goal

Lose 12lbs and get BF% close to 14%

Comment

I've been jumping on and off the wagon for too long. If I continue like this, the wagon will just leave me behind so I might as well stay on it. Also, I'll be moving up to second level in my Muay Thai class and I really need to get into better shape for this or else it'll kill me.

Exercise Schedule

Monday: Weight Training: Full Body SuperSet Workout (AM); Cardio: Muay Thai (PM)
Tuesday: Cardio: Home Exercise, 30 mins (fasted) (AM)
Wednesday: Weight Training: Full Body SuperSet Workout (AM); Cardio: Muay Thai (PM)
Thursday: Cardio: Home Exercise, 30 mins (fasted) (AM)
Friday: Weight Training: Full Body SuperSet Workout (AM)
Saturday Cardio: Home Exercise, 30 mins (fasted) (AM)
Sunday: Day Off

NOTE: On the random lucky Tuesday or Thursday that I can get out of work before 5pm, I'll be doing an extra Muay Thai class.

Nutritional Schedule

6 Meals per day. One cheat meal, sunday evening.
Between 2200 and 2500 cals/day.

Current Statistical Data

WT: 205
BF: 21%
ARMS: 12.75"
CALVES: 16.5"
CHEST: 41.25"
FOREARMS: 11"
HIPS: 38"
THIGHS: 26.25"
WAIST: 40"

Starting Pics
http://fitness.sozproject.com/images/trans/1f.jpghttp://fitness.sozproject.com/images/trans/1b.jpg

END Statistical Data

WT: TBA
BF: TBA
ARMS: TBA
CALVES: TBA
CHEST: TBA
FOREARMS: TBA
HIPS: TBA
THIGHS: TBA
WAIST: TBA

Activity Log

[Week 1]
31.Jul.2006: Stats/Plan Day

1.Aug.2006:
AM Cardio: Check!
Followed Nutrition Plan: Check! - Watermellon is my friend.
Points : 100

2.Aug.2006:
AM Workout: Check!
Followed Nutrition Plan: Check! - Hard day, had lots of temptation.
PM Cardio : Check! - Muay Thai was very hard.
Points : 100

NOTE: Sorry for the lack of update yesterday, I spent the night at my girlfriends and usually when I'm there I dont touch the computer. That'll happen more then a few times throughout the challenge but I'll make sure to update on my nights home.

3.Aug.2006:
4.Aug.2006:
5.Aug.2006:
6.Aug.2006:

[Week 2]
7.Aug.2006:
8.Aug.2006:
9.Aug.2006:
10.Aug.2006:
11.Aug.2006:
12.Aug.2006:
13.Aug.2006:

[Week 3]
14.Aug.2006:
15.Aug.2006:
16.Aug.2006:
17.Aug.2006:
18.Aug.2006:
19.Aug.2006:
20.Aug.2006:

[Week 4]
21.Aug.2006:
22.Aug.2006:
23.Aug.2006:
24.Aug.2006:
25.Aug.2006:
26.Aug.2006:
27.Aug.2006:

[Week 5]
28.Aug.2006:
29.Aug.2006:
30.Aug.2006:
31.Aug.2006:
1.Sep.2006:
2.Sep.2006:
3.Sep.2006:

retroboy

Wed, July 26th, 2006, 01:24 AM

RETROBOY'S OFFICIAL "100 POINT" CHALLENGE

GOAL: To lose 5kg and get into a habit of eating clean and daily excercise. I want to eventually get down to under 12% Body fat

COMMENT: I have been getting inspired by this site for about 2 years and it is about time to do something about my extra fat. I used be be very lean in high school and until I was about 20 but then got married and started a business and things went down hill. I have been married for 2 and a half years and have gained about 10kgs. I need to address that before it gets further out of hand. I will pretty much be focussing on doing cardio workouts for the challenge. Any weight sessions I get in will be a bonus outside of my challenge.

WORKOUT SCHEDULE
Monday: Eliptical Trainer, 45 mins (fasted) (AM)
Tuesday: Eliptical Trainer, 45 mins (fasted) (AM)
Wednesday: Eliptical Trainer, 45 mins (fasted) (AM)
Thursday: Eliptical Trainer, 45 mins (fasted) (AM); Basketball Game (PM)
Friday: Eliptical Trainer, 45 mins (fasted) (AM)
Saturday Eliptical Trainer, 45 mins (fasted) (AM)
Sunday: Eliptical Trainer, 45 mins (fasted) (AM)

MEAL SCHEDULE
5 clean meals per day, no cheat meals!

STARTING STATS
WEIGHT: Wil update July 31
BODY FAT: Will update July 31

END STATS
WEIGHT:
BODY FAT:

DAILY LOG
[Week 1]
31.Jul.2006: Measurement Day
1.Aug.2006: [100 Points]
2.Aug.2006:
3.Aug.2006:
4.Aug.2006:
5.Aug.2006:
6.Aug.2006:

[Week 2]
7.Aug.2006:
8.Aug.2006:
9.Aug.2006:
10.Aug.2006:
11.Aug.2006:
12.Aug.2006:
13.Aug.2006:

[Week 3]
14.Aug.2006:
15.Aug.2006:
16.Aug.2006:
17.Aug.2006:
18.Aug.2006:
19.Aug.2006:
20.Aug.2006:

[Week 4]
21.Aug.2006:
22.Aug.2006:
23.Aug.2006:
24.Aug.2006:
25.Aug.2006:
26.Aug.2006:
27.Aug.2006:

[Week 5]
28.Aug.2006:
29.Aug.2006:
30.Aug.2006:
31.Aug.2006:
1.Sep.2006: Hopefully go out and buy some size 32 Jeans!!

causticmuse

Wed, July 26th, 2006, 01:42 AM

Causticmuse's Cheapass "100 Challenge"

Heh...Why not? I'm already cutting on under $22 of groceries a week right now and logging the price of everything that goes into my mouth in Excel. May as well add point tracking to my daily logs.

GOAL: Cutting to a final BF% of 12% (~125 lbs) with minimal lean mass loss by September 18 so I can be a lean, mean 5k-running machine on Sept. 30, after which I plan to do a slow maintenance/bulk phase through February. I'll shoot for 14-15% (~128 lbs) by August 31.

COMMENT: I haven't gotten really lean since I actually grew myself some arm muscles last year, so it is time to see what I have under the fluff. I will be in week 6 of my self-imposed Cheapass Challenge (http://forums.johnstonefitness.com/showthread.php?t=29355) (12 week official BFL cutting challenge to be completed for $40/week including gym fees, equipment, supps, and groceries while working 80 hours a week) by the start of this August challenge. I haven't had much trouble staying on plan so far (down 7 lbs and 3% bf from 140 lbs/20% bf since 6/26), but the second month of a cut is always the toughest for me, so a little extra competition couldn't hurt. I always work harder when I'm hanging with the guys. :P

The budget limitations in my personal challenge must still be followed.

WORKOUT SCHEDULE

Cardio

Monday: 5k timed outdoor run (27-30 minutes); Yourself Fitness (30 minutes)
Tuesday: LISS incline walk (30 minutes); Yourself Fitness (15 minutes)
Wednesday: Elliptical (30 minutes); Yourself Fitness (15 minutes)
Thursday: Stationary bike sprints (25 minutes), LISS incline walk (20 minutes); Yourself Fitness (30 minutes)
Friday: HIIT run (20 minutes), Elliptical (25 minutes); Yourself Fitness (30 minutes)
Saturday: LISS incline walk (30 minutes); Yourself Fitness (15 minutes)
Sunday: REST; (Optional) Yourself Fitness (15-30 minutes)

Initial Weightlifting Split:

Saturday: Back, Rear Delts, Abs
Sunday: Legs, Calves
Tuesday: Shoulders, Rear Delts, Abs
Wednesday: Chest, Arms, Calves

Weightlifting Split starting 8/19:

Saturday: Back, Traps
Sunday: Chest, Abs
Tuesday: Legs
Wednesday: Shoulders, Arms

MEAL SCHEDULE/DETAILS

Cycle calories between 1200-1600 calories per day Mon-Sat
Total daily macros between 50/30/20 and 40/40/20 carb/pro/fat (Not per meal)
Six meals per day with carbs reduced in meals 5 and 6
Daily multivitamin and calcium 600 + D plus EAS and Instone supps
16 cups of water minimum per day (1 cup with morning workout, 2 cups with each snack meal, 3 cups with each main meal)
One optional cheat meal per week may be taken for the duration of the challenge on Sunday, either for lunch or for dinner. Total calories for Sunday not to exceed 2200.
No foods from the banned list may be consumed at any time, including cheat meals.
Banned Foods: Baked pastries/desserts (brownies, cakes, pies, cookies, etc.), trail mix, nuts and dried fruit not in recipe, cheese and other dairy, ice cream, anything deep-fried (chips included), candy.

STARTING STATS (7/30/06)
WEIGHT: 133.2 lbs
BODY FAT: 17.4%
ARMS: 12 in. (flexed)
CALVES: 14.5 in.
CHEST: 34.5 in.
FOREARMS: 9.25 in.
HIPS: 37.5 in.
THIGHS: 21.75 in.
WAIST: 25.25 in.

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

BEFORE PHOTOS (133.2 lbs/17.4% bf)
http://www.muscletank.net/images/profiles/18/thumbnails/Front_18_4953Jul302006_450thumb.jpghttp://www.muscletank.net/images/profiles/18/thumbnails/Side_18_4954Jul302006_450thumb.jpghttp://www.muscletank.net/images/profiles/18/thumbnails/Back_18_4955Jul302006_450thumb.jpg

DAILY LOG
AUG 1: Yourself Fitness (aka YF) Cardio (15 min), Shoulders/Rear Delts/Abs (60 min), LISS incline walk (4 mph/12.5%/30 min). 6 meals and all supps as planned. RAWR!!!! [100 points]

AUG 2: Got to go home "early" today at 6 pm since we stayed until 2 am this morning to get a build out to Konami. Only got about 5 hours of sleep last night, but got up and did chest/arms anyway. Snuck in 30 minutes of elliptical (level 10, avg. 6.5 mph) after work at the very crowded gym as planned, and am about to knock out my 15 minutes of YF so I can unlock more songs and workout locations in the game. ;) Meals were eaten as planned, all supps taken. [100 points]

AUG 3: I spent the entire day freezing for some reason. I'm sure part of it was the thermostat at work which is always set to "arctic," but I also think that my high caloric deficits (~700-1100/day) are starting to affect me. Circulation to my extremities seemed to be pretty poor. I wound up walking almost a mile around the office complex around 5:30 pm when it was still a blazing hot 95 degrees wearing dark-colored long pants, two tank tops, and a black waffle fabric hoodie jacket zipped up to my chin in 12 minutes, and didn't even break a light sweat. In fact, I was still cold when I went back inside the icebox. :doh: Today's workout was cardio only--YF Cardio, 25 minutes of bike sprints, and 20 minutes of LISS incline walk on a treadmill. Meals 1-6 were on track, but in light of my body temp issues above and overall low energy levels, I decided to edge toward the higher end of my calorie range at 1600 since I have both a HIIT run and an appointment to donate blood tomorrow and do not relish the thought of passing out on the drive back to work and then spending the rest of the work day shivering in misery. Going to go suck down about two pints of water now so I'll be uber-hydrated in the morning for cardio. Night! [100 points]

AUG 4: Got denied at the blood center due to low iron. :( This seems to happen every time I try to donate while on a cut, though, so I wasn't completely surprised. I've had only 2 servings of red meat in over 7 weeks. Even with my daily multivitamin, I'm just not getting enough iron from non-animal sources while I'm at a deficit. I did have a fantastic HIIT run at 5, 6, 7, 8, and 9 mph for 30 minutes at lunch, 15 minutes of LISS running following that, and another maxed out YF physical challenge and cardio session. Food was on track with all planned meals eaten as scheduled. [100 points]

AUG 5:
AUG 6: Whoops, missed Saturday check-in because I was offline, but meals and workouts were done. [-1 pt for missed check-in = 99 pts] Sunday meals were on track, but the workout didn't happen due to lack of sleep the night before. I'll make it up during the week, but I'm dinging myself a point for missing it in the first place. [-1 pt for missed workout = 98 pts]
AUG 7: Meals 1-6 were on plan. Ran for 45 minutes during lunch for cardio at 6.5-7.0 mph and did 30 minutes of YF cardio. [98 pts]
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Omaha

Wed, July 26th, 2006, 08:46 AM

GOAL: Cutting

COMMENT: Meh, not so much. Up the good stuff, down the bad stuff.

WORKOUT SCHEDULE:

Monday: Chest and Triceps
Tuesday:30-45+ minute run
Wednesday: Legs and Abdominal
Thursday:30-45+ minute bike ride
Friday: Back, Biceps and shoulders
Saturday:30-45+ minute run and Ring Work (RW is optional after Friday workout)
Sunday:30-45+ minute bike ride and Ring Work

I'm slated to change this up as of August 22nd but may forgo for the challenge.

MEAL SCHEDULE:

5-6 Meals a day 300 under daily maintenance.

STARTING STATS:

WEIGHT: 207.43Lbs
BODY FAT: 16%
ARMS: Unflexed, 5 inches from elbow 33cm
CALVES: Sitting, 5 inches from top of knee 41cm
CHEST: Relaxed, middle chest 102cm
FOREARMS: Relaxed, 3 Inches from elbow 28.5cm
HIPS: 100.5cm
WAIST: Relaxed, at navel 93.5cm

END STATS:

WEIGHT: 201.7
BODY FAT: 15%
ARMS: 32cm
CALVES: 39cm
CHEST: 99cm
FOREARMS: 29cm Aggghhh crushers!
HIPS: 99cm
WAIST: 91cm

CHANGE:

WEIGHT: -6Lbs
BODY FAT: -1BF%
ARMS: -1cm
CALVES: -2cm
CHEST: -3cm
FOREARMS: +.5 cm
HIPS: -1.5cm
WAIST: -2.5cm

DAILY LOG:

Total as of last update: 87

August 1st:Hit the road for an excellent hour long session. Loved it. Can't wait for my Road Bike to arrive, I'll be substituting all my scheduled running with biking. Nothing quite like it.

August 2nd: Good quality workout today. Chest and arms are still killing from the rings, but that is why I added them.

I hope eating sunflower seeds doesn't count as unscheduled snack or cheat meal, because I would be in negative points by now. I can't put them down. David Sunflower seeds are a dollar a bag at Sheetz and I go through one a week. I am munching on them as I type this. Good thing they are only 300 calories a bag.

August 3rd: Another great day. Just got word that my Road bike will arrive on Saturday the 5th. Hell yeah! Can't wait.

On a side note, At Large's Thermocin is AMAZING. All I'm gonna say is, it actually works, and that is all I need to say. Have yourselves a great Friday and weekend Ladies and Gents. I know I will.

August 4th: I jammed the piiisss out of my middle finger on my right hand about an hour ago. I was playing basketball at an indoor gym and took a rebound right in the hand. I jam my fingers on a monthly basis, but NEVER has hard as this one. I can't even bend the finger at the knuckle.I swear it has a diameter of 3-4 inches at it’s widest point.

Matter of fact I think it's broken as well, no biggie though, I'll be back to normal on Monday.

But I am gonna have to miss tonight's lifting workout. Breaks my heart to know I won't have a perfect score now.:cry:

If it's any consolation, I did double cardio today, and will on Sunday as well.

Have a nice night and a better tomorrow Ladies and Gents.

August 5th: Good news and bad news. Got my road bike today, and I have no understanding what so ever of the shifting procedures.

I think 80% of my ride was done in 2 of the 8 or so gears. But, I think I got the hang of it towards the end.

Right side the trigger on the top shifts up, and the brake lever shifts the same set of gears down. The left shifter group moves the chain along the crank in one of the 3 possible settings. Brake lever moves them up, trigger moves then down. Which didn't make any sense until it hit me that the sizes are off set. One set gets larger as the other gets smaller.

I'm gonna have to hang it up and watch how it works. I don't understand a damn thing until I can see it happen.

I didn't take my usual route at all. I decided (quite foolishly I might add) to run a nice country road that is NOTHING but hills. Those big back country bast$^@s. But, the roads are really nice up there. You know when a road has just been resurfaced, and it's black as oil. Yeah that made it a little better. I don't think (I know I won’t) I'll be taking that road again until I get more accustomed to the bike.

Here's a picture: 2003 Fuji Finest

http://i21.photobucket.com/albums/b276/Omaha_/IMG_0603.jpg
I pulled the cages off. I ain't gonna be no damn cager. At least not look like one.

Not the finest (no pun intended) machine on the road by any means, but she's mine and it will do plenty.

One of two things will happen. One, I hate road biking, and by a trainer and put this in the basement and use it as a cardio bike. Or two, I love road biking and buy a better bike and throw this one in the basement with a trainer. Either way I win.

Skoorb wasn't joking when he told me these would be faster than any normal bike. I knew it would be quicker but, damn. My max speed was at least 35-40 down one of those monster hills. Sitting up higher on a bike than you ever have before leaves you quite vulnerable, I wasn't too easy about moving that fast just yet. Especially riding at night. I was just waiting to hit some pot hole and skid around for 500 feet.

Note for the next ride, bring more water.

Regardless, my hamstrings haven’t really recovered from Wednesday’s leg workout (which incidently, I’m blaming my poor performance tonight on as well, like how that works out don’t you?). I’ve been hitting the bike everyday since and I know it’s time to lay off. I think I will pick it back up on Tuesday. Ahhh..I hate running.

August 6th: Wow my ass hurts. Sorry for that right out of the gate. I didn't realize how badly I need to get some bike shorts. I'd wear them under normal shorts, no sense in looking like a fool as well.

I figured they were only for sweat wicking and such, but obviously not. I'm not used to spending any point of time in the saddle, so hence the pain. It's really odd not having to stand up and pedal every five minutes.

Went out and got myself a little under the seat bag to hold the spare inner tube and a set of hex heads. Got a bike pump as well that is mounted with the bottle cages. It looks slick hanging in the garage.

I'm supposed to run tonight, and I probably will and I won't enjoy it. But then again, I always say that. The worse time is right before you start. The best obviously is when you are a block from home.

Everything according to schedule, and I'm done updating for today. I really actually like talking to and about myself. I think I might open a journal after this challenge passes by. Not that anyone really cares though.

Take it easy.

August 7th: Well, I just got done with a HORRIBLE workout. Went down a rep on the bench for the last set. Couldn't even get the tricep press going. On and on and on...Bohica. I was so sleepy, I could have went down for a nap right there under the bar.

On the food front, everything went well today until about 6 o'clock. Resisted the home made cheese cake in the fridge for 2 days and couldn't hold out any longer. I had a single piece and it was lovely. I'll take a point off, but to be honest it was worth it.

After getting the whey down and a nice shower under my belt, all I'm planning to do is watch a DVD until I fall asleep.

Damn I'm tired.

August 8th: "Delicious, piping-hot Arby's" (for all you Reno 911 fans) Couldn't get home and ate here. Take a point down. Also, missed Tuesday's cardio. Will do it tonight though. Minus 2. Damn I suck.

August 9th: Bingo Bango everything set in play. First perfect day in a while.

August 10th: Work sent me to 3rd shift so I spent the night sleeping. Minus one.

Damn I'm startin' to hate this challenge.

August 13th Mother %*&$#@!

Minus 2 for the silly updates. I'm gonna have to buckle down and get my shit together. I'm fallin' apart. I refuse to go sub 90 though.

I'll be riding my bike before work tonight at 9 so at least I won't be losing anymore points.

August 14th Well didn't get the ride in, needed to catch some sleep. Minus one. I'm off to get my lifting in today so the damage isn't too bad.

Fu$&en 3rd shift.

August 17th: Minus two for the missed updates. And minus one for a missed workout. Blew a tire not 4 miles from my starting point. Had to walk all the way home. I need to start carrying a spare. I hate my job. It's really cutting into all my time. I'll be looking for something else.

August 18th: Great workout today, one of the better ones in the last few weeks. Kinda short on time, gotta gets goin'.

August 19th: Another great day. Got the cardio in and everthing is clicking. I'm off to fire up the grill for some chicken.

August 20th: Another uneventful and planned day. Had a nice long 19 mile bike ride today, and loved it.

August 21st: Great Chest and Triceps work today. I hope I can keep these up. Nothing like a workout that clicks together.

August 22nd: Good leg workout. You know you hit the right buttons when you're a tad queezy afterward. :thumbsup

August 23rd: Wow, I suck on a bike. I don't know if it was the heat or what but I just couldn't get in the grove. I did have the gusto to pass a group of old people at 25ish MPH riding a bunch of hybrid style bikes. I got a kick out of that.

I turned the corner and once out of sight (old people, maybe 30-40 feet?) I about died falling back to 14-16. I don't know, as long as the road is flat I can maintain 20ish mph without too much trouble. But throw in a hill and I'm screwed.

I bet a lot of it has to do with still getting used to that type of bike, that and knowing the speed I am actually going.
Looking down and seeing 12.3...11.8....10....10.1 is a little upsetting to say the least.

But I am sure at least a bit has to do with me being a lazy bastard for 70% of my life.

Once I get into shape over the winter on a trainer I’ll be good to go though.

August 24th: Not much to say, and not much time. Everything on track so far. Hope I can hold off till the end of august...

August 25th: Hitting the road at 3 in the morning is fantastic. There wasn't a damn person or car as far as the eye could see. Riding in the middle of the road is a nice change of pace to say the least. Zipping through developments and up hills is nice when you don't have to worry about a 7 ton log truck thundering by at 55 miles per hour (that isnt' a joke).

August 27th: Missed an update so I have reliquish a point. I have fallen sub 90. That disappoints me.

August 28th: Getting better on the bike. Going a little further everyday. I think I might stick with this for a while. Eventually getting a better ride.

August 31st: Damn, I can't even drag my sorry @$$ accross the finish line without effing up.

87 points. Still PRETTY decent. I want 95 in September though.

Reno_1ted

Wed, July 26th, 2006, 10:00 AM

This is it guys n gals.

GOAL: Cutting

COMMENT: Had a great successful bulk over the winter and spring, gained a bunch of good lean mass, and havent really succeeded in stripping away the fat yet. So this is it. Some girl at work saw a picture of me with my shirt off and asked "Didnt you have a six pack last year ?". :mad: Of course, she doesnt realise that i added 21 lbs over the winter on a bulk, and am now carrying about 10lbs more LBM, but it hurt when she said it, and now i wanna get back the pack to show her whose boss !!! Goal is to be near to 9 % by end of this challenge.

WORKOUT SCHEDULE: Days vary, but i must get 4 weight sessions in per week, and 5 cardio sessions in per week. Due to this starting on a tuesday, the week will run from tue - mon. What i plan to do is deduct points for workouts missed every mon night, and food points every day.
to do is, monday night, work out how the week went

MEAL SCHEDULE:

7 CLEAN meals per day, 1 cheat meal per week. Aiming for the traditional 40/40/20, with a few twists, including pre workout grapefruits! Aiming for 1800-1900 cals per day. No dairy, no bread. My birthday is August 11th, and i can see a point or two being lost that weekend. But im not going to allow it to be part of the challenge, so if i go OTT, i lose the points, pure and simple. I want the motivation to try not to falter.

STARTING STATS: These were taken in the gym today by the instructor. For BF he used scales and electric handles and took the average. Handles came out at 10.9%, which i think is pretty good. Scales said 20% BF. We all know what scales are like at low BF. So he said average was 15%, i say im going to sack the scales and go with the electric handles. Mirror says 11% is spot on to me. Plus, i will use this same system at the end of the month, so it will at least be consistent and allow me to track progress.

WEIGHT: 162lbs
BODY FAT: 10.9%
ARMS: 13.5 inch
CHEST: 36
THIGHS: 22.5 inch
WAIST: 31.5 inch

END STATS:

WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG:

Aug 1st - Cardio done, weight session done, all meals clean and none missed. 100 points remain. :)
Aug 2nd - Cardio done, weight session done (man my legs hurt already), all meals clean, none missed. 100 remains!
Aug 3rd - Day off today (scheduled), no training. Will of course see how the rest of the week goes, as i said above, i will take off workout points monday nights. All meals spot on again. 100 points remains. Thinking maybe cheat meal time tomorrow !!
Aug 4th - Got up and did my cardio like a good boy, but man, it was tough going. All meals spot on and tonight is cheat meal time !!!!! 100 points remain.
Aug 5th & 6th - Weekend evaluation - Well, things werent spot on this weekend, but they could have been a lot worse. A LOT worse. I have decided that im not going to specifically count calories at the weekend, i have a good idea of what i can and cant have and portion sizes, but counting cals over the weekend, with the weekends ive got this month, is not going to be practical. Instead, i will make the healthy choices and make sure i do not damage, and do not cheat.

I had a gig which i had to be at the venue for at 2pm. I got up and did my weights session though, which is great, and i made a healthy chicken and wholemeal pasta to take with me for the afternoon. I did have 2 sandwichs saturday, but both were on wholemeal bread and were healthy. I got 6 meals in, which is good. Sunday, i was up at 5am to travel down south (4 1/2 hours drive) to spend the day at the world superbikes. Was a superb day, but i had nothing packed up. I got 5 meals in, which could easily have been burgers, but they werent. I chose healthy and wisely, except for our meal out, which i had a curry and some naan breads.

All in all, i am proud of my choices for this weekend, but it could have been better. A pat on the back maybe, but certainly room for improvement. 1 unscheduled cheat meal, 3 meals missed = 4 points deducted - 96 remains.

7th Aug - Didnt get back from my day out till 11am this morning, but i got my final weights workout in this afternoon and meals were good again.

So 1 week in, all going well. 3 cardio out of 5 planned is 2 points lost. All weight sessions done.

WEEK 2 begins - 94 points remains. :)

8th Aug - All meals done. Found out i had been undereating slightly due to incorrect info on steak. DOH! Oh well, i have made the adjustment to my spreadsheet and increased cals slightly. No harm done i dont think, it was only slightly out. Cardio and legs workout done as well. 94 points remain.

9th Aug Tonights workout wasnt the best. I was sore from the hell i gave my traps on monday and it kinda ruined my enjoyment of the workout. However, i made all my lifts, did all my sets and struggled through. I guess its those workouts which you dont feel like doing but do anyway that make the difference. I had a good abs session though, which kinda made up for it. My core is really feeling tight these days since i started training it. Plus i made morning cardio and all meals were once again spot on. 94 points remain.

10th Aug No worjout today (scheduled) made cardio no problems. Meals great. My birthday tomorrow!!! Here begins the challenge. Laters. 94 remain.

11th Aug Hey, 25 today !! Got my workout in, chest and triceps. Because i was not in work, the workout was slightly earlier in the day, and i didnt feel as energetic when i was training as i usually do. Im glad i work out a 5pm, as i always feel at my strongest about then. Went for a meal with my girlfriend to celebrate. Had a relativly clean meal and i was probably more or less within my calories, but i must deduct a point, as i had fries instead of the baked potato option and had a couple of beers. 93 remain.

12th & 13th Aug - Weekend evalution Forgive me JSF for I have sinned. It has been a while since my last confession, which is good, coz that means ive been staying on track. This weekend was a total points wipeout. It started of well to, with morning cardio done and dusted. However, i then had an unhealthy option for lunch (chicken and bacon with mayo sandwich), then in the late afternoon i went to Blackpool/URL] for my birthday celebrations. Had my official cheat meal that night, which meant that i had only eaten three times all day. I then proceeded to drink enough alchohol to make Oliver Reed blush. This led to the hangover from hell on Sunday, which meant that all three of the meals i ate could be considered cheats. :mad: As stated previously, i decide my own fate points wise for the weekend. So i tally that up to be 1 point for not enough meals sat, 1 for the same reason for sunday, 1 point for the unhealthy lunch saturday, 3 points for all the cheats sunday and im going to give myself a 4 point hammering for the ale i consumed saturday night. So thats a 10 point kick in the balls.

I knew this weekend was going to be tricky and i knew that i would drink saturday night, but i could have made the weekend go so much better with a) some forethought and b) not letting my hangover rule my diet. While i had an exellent birthday and i dont regret the weekend at all, Im disappointed in myself for not pursuing some damage limitation and some of the points lost could have been avoided without taking away from my enjoyment of the weekend.

Oh well, its all out here for people to see now. We gotta be honest with ourselves and strive to get back on the wagon. I could have let the fact that i had my birthday be an excuse not to have taken up the challenge at all. But i didnt. So here's to getting back the progress that i lost this weekend, and to monday being a perfect day. I have another big night out right at the very end of this challenge, and i intend to let the events of the last 48 hours be a lesson to me. 83 precious points remain.

Aug 14th Well, today was back on the wagon, all meals clean, lots of water and a good weights session finished off week 2 on a high note. Such a shame about the brown noise of a note this last weekend. Still, onwards and upwards.

Week 2 workout wise was better then week 1, with 4 cardio sessions and 4 weights workouts. Only one off my target so 1 point lost for the week. Heres to week 3.

[U]WEEK 3 begins - 82 points remains. :blank:

Aug 15th Perfect meals, morning cardio, afternoon shoulders and abs. All in all a good day. 82 remains. :)

Aug 16th Tonight was a scheduled off day for weights. Half way through the day, i decided to go to the gym for another cardio session. I was there in the morning, so it was a double wammy. All meals spot on. Am thinking of a few adjustments next week, slightly higher fat and slightly lower cals per day. We shall see what the stats say. 82 remains.

Aug 17th Another good day. No AM cardio (planned day off), all meals spot on and my leg workout was excellent. Suppassed 1.5x bodyweight squats which is not a PB, but is a good lift for me as i had neglected legs for a few months prior to this challenge (following them being a focus of my bulk, which i was pushing towards 2x bodyweight at the end of). I think my leg lifts will keep going up. 2x bodyweight would be cool. But bloody heavy ! (for me anyways).

Tomorrow is my friends birthday and he is planning a few drinks somewhere. Saturday night i have a gig. So this weekend will press me hard with temptation. Goals are to have 1 cheat meal friday night, have a few drinks friday night (not getting drunk), make cardio session saturday, all clean good meals on saturday and sunday. I will allow again a couple of drinks saturday night, but not getting drunk again. That way, i will not be so rough as to allow sunday to be a write off again, and also i know in myself i will have at least one drink saturday night; if i allow that, it will stop the devil on my shoulder saying "Youve had a drink, youve failed, you may as well get hammered!". 82 Remains

Aug 18th Well, today went well. Got up for some stationary bike action as planned, ate all my meals up to the evening, and then had a few beers, a curry and some candy. Oh, and worked chest and tri's to. My body is actually pretty sore, as i havent had an off day all week (i have had a weights off day, but that day i did two cardio sessions) so ive decided to rest up the whole weekend, then hit my final cardio session monday morning instead, leaving my planned back and bi session for the evening, which will make the first perfect cardio week since i started. Ive not yet missed a weight session. :) Tomorrow is all about pre planning. I will be home for most of the day, so just need to take a meal to the gig in the cool box in my car, and im made. Im determined to eat well this weekend. Will i live to eat those words ?!?!

On a side note, i was mirror gazing yesterday, and feel im probably close to my leanest ive been for some time. Maybe by the end of the month, i will see the leanest body ive owned. If not, regardless, im in for september challenge !

Ive noticed a good few people have stopped posting here. Its a shame. Even if you drop down to 0 points, i think its very important to see something through that you start. Its a very good character attribute i think, when people see things through. If you start, finish, regardless, and take heart from the fact that you saw it through. Get back posting and keep going! 82 remain

19th & 20th Aug - Weekend evaluation :) :) :) I can safely and happily report that this weekend has been a major success in terms of eating regular and clean. I did not crack, and ate regular clean meals throughout the weekend. I bought a shaker bottle for protien shakes and this proved a great move. I was able to effectivly take a clean meal to places and just add water! I also made wholewheat pasta and grilled chicken saturday morning knowing i would be pushed for time with the gig saturday night. I was able to eat as i was restringing my guitar, which meant i didnt have to succumb to the option of fast food. Today (it sunday evening), i have also eaten very well, chosing a clean option at subway and again taking a shake with me to a friends house.

All in all, i am very very happy with things this weekend. I did drink some beers fri and sat night, but i knew i would and i said i would, and i havent let it hinder my weekend by getting so drunk that a) i eat fastfood and b) im too hungover to plan meals and eat clean.

I deduct no points for this weekend, and that feels good. Now i need to make my cardio and weights tomorrow and i will be able to say i had the perfect week !

82 remain :) :) :)

21st August Well, another week over and a new one to begin. Last week was spot on. 4 great weights workouts, 5 cardio sessions, all meals clean and no unsheduled cheats. I made back and bis this evening, and cardio this morning. Im actually getting used to getting home from work and prepping all my meals. Though right now im pretty beat. Gonna get my shake down me and hit the hay. Man, this month has flown by. I cant wait to see peoples after shots !

WEEK 4 begins - 82 points remains. :)

22nd Aug No AM cardio this morning, as i felt the extra hour in bed was needed. Didnt prevent me feeling like a zombie most of the day though! A late night saturday seems to hit me hard come tuesday for some reason. Anyway, i am a little disappointed i didnt get up, but so long as i get all 5 sessions in this week, i guess its ok. I had a wicked legs session though, which was cool. Couldnt stand properly after i was done.

I was also thinking how to work my points system for the final week, as the challenge ends on a friday, but the week started on a monday and my scoring system is based on the week in terms of workouts. Maybe ill just say for the last week, 3 and 3 cardio and weights, which is what i should have done at least by the friday. Who knows, ill give it some thought. All meals spot on. 82 remains.

23rd & 24th Aug Well, i guess 1 point is gone as i didnt update at all within 24 hour period yesterday. Oh well, both yesterday and today were spot on, had an excellent shoulder workout and fasted cardio session yesterday and morning fasted cardio and an evening bike ride for 40mins (135BPM average) today. All meals bob on. Tomorrow is the weekend. Plans to be posted then. 81 remains.

25th Aug This lunch time, i had a strong craving for a sandwich. In the end I gave in, and had it. Wholemeal toast, but with bacon and turkey, with mayo and some cheese. So defo a cheat. Afterwards, it so wasnt worth it and i wish i hadnt had it. A stupid lost point. Everything else spot on. Got chest and tri session in, but it was tough going and i didnt feel like doing it. I did it though. 80 remains.

26th, 27th & 28th Aug - Weekend Evaluation Yes, thats right folks, a three day weekend. In England, they are called Bank Holiday Weekends and they rock. Unfortunatly though, i rocked a little too much this past weekend, and my diet and training suffered as a result. I drank so much at a big party Sunday that i couldnt lift my ass off the couch monday to get in my final workout of the week. So this means workout wise for the week = 1 weights missed, 2 cardio missed. Three points gone. Couple this with the fact that i had chips (fries for those across the pond) with my chicken friday night (-1), didnt eat enough meals saturday, sunday or monday (-3) and had unscheduled cheat meal Monday night (-1), a hot dog at the party sunday night (-1) and white bread on monday (-1), this weekend has hit my points pretty darn hard !!! Another 10 pointer. Bollocks.

Oh well, i got three days to lose the water weight etc till the "tale of the tape" day friday. Wish me luck. Hey, at least im here, accountable and back on track. And if youd told me at the beginning that i would end on 70 points, i would have taken it. :)

FINAL WEEK begins - 70 points remains. :rolleyes:

29th Aug Well, back on the track as they say. All meals done, spot on. Considering how tired i felt, i had an excellent shoulders and abs session. No AM cardio though. I can foresee AM cardio being tough this week.

I will aim for AM cardio every morning for the rest of this week. Any missed from here on in, thats a point lost. Weights sessions wednesday and thursday. I have my first rugby game this weekend, so for the Sept challenge, things will have to change slightly. Its tough to do anything after a rugby match, let alone lift weights. 70 remains.

30th Aug Didnt get up for AM cardio. So thats -1 by yesterdays rules (see above). I can foresee morning cardio being reduced for the sept challenge. I intend to continue to cut, so it willl be interesting to see if it makes much difference. I just love my sleep, and the extra hour really seems to help me throughout the day. I could go to bed earlier, but i am always pretty busy in the evenings with the band and the girlfriend and the house etc yada yada excuses la la la. Anyway, all meals spot on, good chest session, roll on friday. :) 69 remains.

31st Aug The end is here.

I am booked into the gym to get measurements etc done saturday, so will post official stats then. The day was fine, so no points lost, i ended on 69 (69 dude!). My after pic is taken but i need to get the USB cable from my bro. The pic is a good comparison and shows my progress well.

All to come saturday !

BEFORE PICS :

firefighteremt967

Wed, July 26th, 2006, 03:37 PM

GOAL: Cutting

COMMENT: I Started a fitness program July 1st I need to find a shape I can live with.

WORKOUT SCHEDULE
Monday: Cardio Weight training
Tuesday: Cardio
Wednesday: Cardio Weight training
Thursday: Cardio
Friday: Cardio
Saturday: Cardio Weight training
Sunday: Cardio

Cardio is defined as: (any one of the following)
10 miles 15mph average on a road bike
40 minutes on a treadmill
1.5 hours of full contact ice hockey AWESOME!

MEAL SCHEDULE
3 meals a day plus one snack not more than 1400 calories in any day. One cheat meal with less than 1000 calories per week.

STARTING STATS
WEIGHT: 262 pounds (yeah I know)
BODY FAT: ???
ARMS: 14.75
CALVES: 17.5
CHEST: 44
FOREARMS: 13.5
HIPS: 45
THIGHS: 28
WAIST: 42

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
August 1 Here We Go 100
August 2 Yesterday was awesome 825 cal and 40 min on a treadmill (100)
August 3 Yesterday was ok I had 1325 cal and did a brutal weight workout and the cardio was on the bike (100)
August 4 Yesterday I did biking and was on the treadmill good day. Today is Hockey should be good!
August 5
August 6
August 7
August 8
August 9
August 10
August 11
August 12
August 13
August 14
August 15
August 16
August 17
August 18
August 19
August 20
August 21
August 22
August 23
August 24
August 25
August 26
August 27
August 28
August 29
August 30
August 31

cpr

Wed, July 26th, 2006, 04:18 PM

GOAL: Fat Loss

COMMENT: It's time to get serious about losing 10-15 lbs of fat! Maybe posting and having some accountability will help with my journey.

WORKOUT SCHEDULE
Monday: Cardio, 40 mins (aerobic) (lunchtime); Weight training: chest & triceps (PM)
Tuesday: Cardio, 20 mins HIIT (AM); Abs
Wednesday: Cardio, 40 mins (aerobic) (AM); Weight training: Legs & shoulders(PM)
Thursday: Cardio, 20 mins HIIT (AM): Abs
Friday: cardio, 40 mins (aerobic) (AM); Weight training: back & biceps(PM)
Saturday: Rest
Sunday: Rest or Bike ride 25-40 miles (aerobic, fasted) (AM)

Cardio is defined as any aerobic exercise.

Five meals per day valued roughly at 356 calories, one cheat day per week (after long Sunday ride). I am following the "Burn the Fat, Feed the Muscle" nutrition plan.

STARTING STATS
WEIGHT: 152
BODY FAT: 26%(Tanita scale)
CHEST: 37"
WAIST: 33"
HIPS: 42"
THIGH: 24.75"

END STATS
WEIGHT: 146.5
BODY FAT:25%(Tanita scale)
CHEST: 37.5
WAIST: 32.5
HIPS: 40.5
THIGH: 24.5

DAILY LOG:
Aug 1: Start with 100 points...here we go!! Performed everything as planned and made a good choice for dinner at a restaurant. This can always be a challenge. Still at 100 points after all is done. :tu:
Aug 2: Good day...all meals and workout completed! Still at 100 points!
Aug 3:
Aug 4: no post yesterday :cry: Left work early and I have no internet at home. Besides not posting...I did get all meals and exercise in as planned.
(99 points)
Aug 5: good all day but used last night as cheat meal. Workout took some serious dedication to finish, cardio was a chalenge to finish. Something came up at work so I had to do cardio later than usual. (99)
Aug 6: Sunday...so far all is going well, good breakfast of egg whites, very healthy. All meals planned should happen without a hitch. No workout today, must rest and get ready for Monday. (99)
Aug 7: Mondays at work are NUTS :bang: So staying on track with exercise and meals keeps me sane! Yesterday was good, at well and rested so I can hit it hard today. Stepped on scale this morning to see weight at 148. That's 4 lbs down from start of challenge! :claphigh: (99)
Aug 8: Yesterday finished well, missed one meal though only ate 4 instead of the 5 meal goal. Otherwise I did make good choices for food. (98)
Aug 9: I have been hungry ALL day...I guess my metabolism is reved up and I am burning calories. That is always a double edged sword. I have done well so far today, i did my 40 min of cardio early this morning. Leg workout after work should be good. (98)
Aug 10: Legs workout was good last night, already feeling a little sore this morning. Dinner last night was as planned. Today is my abs and HIIT during my lunch hour. (98)
Aug 11: Good Abs and HITT workout. I am sore from leg workout on Wednesday so cardio this morning was a struggle. My legs felt heavy but I completed all 40 min on elliptical. I am saving my back and bicep workout for after work. It's been a tough work week, I haven't had a day off in 12 days and I am feeling a bit sluggish :sleep: Participating in the challege is helping me stay honest with my meals and workouts. Looking forward to resting on Saturday and Sunday! (98)
Aug 12: no post and I went out with my girlfriend and drank beer! :spank: 97 points!
Aug 13: Cheat day...:tucool: 97 points.
Aug 14: So far so good 4 meals in so far and I did 40 min cardio at lunch and chest and triceps after work. (97)
Aug 15: Forgot to weigh myself this morning, Friday I was at 146.5 on my sclae but after my cheat day, which wasn't too bad. 1 breakfast taco; apple and 290 cal burrito during golf and all you can eat barbeque...high salt content. Will probably be retaining some water weight. All meals are on schedule so far and I am about to start my core work and 20 min HIIT. Hasta manana.:tu:
Aug 16: Completed all my cardio today but need to get my leg workout in after work...waiting for meal number 4 to settle first. All other meals have been right on track.
Aug 17: Finished my leg workout last night and actually kicked a heavy bag as part of my workout. I had some anger issues to reslove...Today is going better. Eating all meals as planned and working out at lunch. I feel good and healthy. (97)
Aug 18: no post...96
Aug 19: FREE DAY!!!:drool: Big 'ol burger for lunch and a milkshake for dessert!
Aug 20: The day has started well and i hope to keep it that way. I think I will be challenged later because we have been invited to a pool party, I am hoping there will be healthy options. I may just take my own food to be on the safe side. My friends know that I eat healthy so it won't be a big deal. Looking to stay at 96 points and weigh in on Wed, that tends to give me enough time to get rid of the bloat after my free day.
Aug 21: Well, I made it through the pool party without incident! My friends know about the challenge so they cooked a few chicken breasts and grilled some veggies...I declined the chocolate cake with no problem. I feel good about the weekend. Today has started well. I have already performed my cardio and I will lift after work. Gotta get back to work...
Aug 22: Chest and tricep workout was completed after work yesterday and my last meal was right on shcedule and clean. I am on schedule today and have already performed my workout for today. All is on track...might check scale tomorrow...hoping cheat meal bloat will be gone by then. (96)
Aug 23: Well...I stepped on the scale today and it read 145! That was on the same scale that weighed me at 148 after cardio (sweaty clothes still on) on Mon afternoon. I was still bloated from cheat day this weekend. It's weird how my body holds on to the water weight for a few days. I had a good day yesterday, my last meal was a bit later than I would have liked (-1 point) but I went golfing after work and I didn't finish until 7pm. I should have eaten at 7, instead I ate at 7:45. I was so hungry and hot that I drank a cold beer (-1 point) while dinner was being prepared. I feel ok about it, though...nice treat after the hard work on the golf course in 100 degree heat. So I am down 7 pounds since the start of the challenge with 8 days to go, and down 6 points...94 remain. Todays food, cardio and weight are all on schedule...so far.
Aug 24: everything on schedule...have not done core work...yet. I will get in in later! (94)
Aug 25: :bang: the day got away from me and I never had time to get my core work in yesterday!!! (-1 point) I am over-extending myself with work and trying to keep up with my social life, it's killing me. I am tired!!! Fortunately, I forced my self to do weights and cardio early this morning since I knew by lunch time my motivation would waiver. So according to my plan, Sat and Sun are rest days...I hope to actually :sleep: I haven't decided on a cheat day, or if I am actually going to take one since this is the last week. I want to optimize results for weigh in and measurements on Friday. I may have a cheat meal only. (93 points)
Aug 26: Well, it turns out that I have opted for a cheat meal which was last night. Ruth's Chris Steakhouse :eat: Steak, potatoes au gratin, creamed spinach, bread, escargot, hearts of palm and asparagus salad and a glass of red wine. Man, I can eat! Food was great but I am not enjoying the full feeling after eating so much. i am getting used to just eating enough to fuel me versus eating so much that I can't stand upright. i have 6 days until weigh in, that should give me enough time to get rid of the bloat from last nights rich meal. Doing a 45 min circuit style workout today and resting tommorrow. Actually looking forward to the weigh in on Friday. Still at 93 points. Planning to finish with no more point deductions. :gl:
Aug 27: Great circuit workout yesterday! Food was as planned. Today is a rest day and nutrition has been good so far...planning on keeping it that way. no points deducted. (93)
Aug 28: Worked yesterday morning so food until 12 was right on track. Yesterday was a rest day as far as cardio and weight training goes. I played golf at 5 pm and missed my meal time by a few hours and then ended up splitting some lettuce wraps and the shrimp with lobster sauce at P.F. Chang's. According to the menu the shrimp plate was 560 without the rice (which we did not order). I'm not sure how much half an order of lettuce wraps is valued at. I think I can safely say that it more than 360 calories for what I ate. I also drank 1 beer on the golf course :( . Looks like I dropped 3 points in one day!!! I am at 90 points with 4 days to go. Need to stay strong and not go below 90. I hope to be pleasantly surprised on Fri mornings weigh in.
Aug 29:We went to Chuy's (tex-mex food) for dinner...bad choice. I had no discipline so I ate chips and salsa before my grilled chicken salad got to the table. (-1) Otherwise the rest of the day went as planned. Hope to have a better day today and get re-motivated for Septembers challenge. (89 points)
Aug 30: Last night finished well. I ate a veggie burger after a movie with my sister. Workout went as planned and today has been good, so far. Did cardio early, before work and I will lift in about 20 min...Hope to eat well at dinner and finish today on a positive note.
Aug 31: I just weighed in at 146.5 that is a 5.5 lb wieght loss this month, not bad but I would like to have dropped more body fat. According to those numbers I lost 3 lbs of fat and 2.5 lbs of lean tissue or water. I am hoping it was more water since I had splurged on pizza the night before the weigh in and was probably bloated. I hope to finish today on a good note and be ready for September challenge.

#91

Wed, July 26th, 2006, 04:43 PM

GOAL: Cutting

COMMENT: I sucked at dieting during late spring till mid-summer and now I want to get back to my goals which is cut down to a low body fat then bulk. I hope it's alright that I don't have my stats and routine as specific as others.

WORKOUT SCHEDULE
DAY 1: AM Cardio - Chest/Tri's
DAY 2: AM Cardio - Back/Bi's
DAY 3: AM Cardio - PM Cardio optional
DAY 4: AM Cardio - Legs
DAY 5: AM Cardio - PM Cardio optional
SUNDAYS: Softball - Cardio optional

Cardio is defined as: 30 minutes on the stationary bike

MEAL SCHEDULE
6 clean meals every 2-3 hours, I eat virtually the same thing everyday

STARTING STATS
HEIGHT: 5'6 (listing it because I'm short)
WEIGHT: 153.4 lbs
BODY FAT: 14-15%??

starting picture:

END STATS
WEIGHT:
BODY FAT:

DAILY LOG
August 01 - Everything went great! I didn't plan to do my back tonight but figured why not. I have a scheduled cheat tomorrow, my first since getting to it again so I'm looking forward to it!
August 02 - I had a scheduled cheat meal today.. not sure if that's supposed to be marked off. Despite having no air conditioning, I toughed it out and did my cardio!
August 03 - Well today wasn't so good with the heat wave and no AC, temps over 90 IN MY HOUSE.. I did not do cardio, simply couldn't. I'll make up for it but it sucks this has to be the reason why since I am 100% on this.
[-1][99 points]
August 04 - we had a low voltage problem in the area so I wasn't able to do cardio
[-2][98 points]
August 05 - temps continued to be over 90 degrees in my house, there was no way I could get cardio done, late at night I went out with some friends and had some unscheduled cheating
[-2][95 points]
August 06 - finally back on track!... not! my stationary bike broke but I was NOT going to not do any cardio so I did fasted cardio on the treadmill for 50 minutes
August 07 -
August 08 -
August 09 -
August 10 -
August 11 -
August 12 -
August 13 -
August 14 -
August 15 -
August 16 -
August 17 -
August 18 -
August 19 -
August 20 -
August 21 -
August 22 -
August 23 -
August 24 -
August 25 -
August 26 -
August 27 -
August 28 -
August 29 -
August 30 -
August 31 -

ABguy

Wed, July 26th, 2006, 07:16 PM

Abguy's Official "100 Challenge" post

GOAL: Cutting....and more cutting

COMMENT: After terribly screwing up my last bulk, I've finally gotten back down below 10% bf. I've got my abs back, but I'm looking for some REAL definition by Labor Day, so ...I'M IN !!! (Thanks, John !!)

WORKOUT SCHEDULE

4 day split - cardio EVERY DAY ! (somewhere between 30 min - one hour)

Monday: A.M. Weight Training: chest and triceps . Evening cardio

Tuesday: One hour cardio

Wednesday: A.M. Weight Training: Back and biceps . Evening cardio

Thursday: One hour cardio

Friday: A.M. Weight Training: traps and delts. Evening cardio

Saturday:A.M. Weight Training: legs. Evening cardio

Sunday: One hour cardio

MEAL SCHEDULE

Six meals per day. 40-50 % protein. NO ALCOHOL. NO PLANNED CHEAT MEALS ( I will allow myself ONE cheat meal in the middle of the month, to use a gift certificate that is about to expire. Good excuse, huh ? I thought so.

STARTING STATS
WEIGHT: 152
BODY FAT: 10 %
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 32 1/4"

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG

AUG 1: 60 minutes of cardio at the gym today. They've got these new Cybex machines, which made it kind of fun. Also, my whey came in the mail today. Diet was spot on !.

I'm unstoppable !!.

Aug 2 Everything is on track for today. VERY busy day, but I adjusted. Just my cardio is left, which I'll do after I sign off. Hey, I'm 2 for 2 [100 points]

Aug 3 Another great day, though I'm getting mighty sick of tuna. Did cardio mid afternoon today, so I can relax tonight. Just a snack tonight and I'm done for the day. Delts and traps tomorrow. Love traps, hate delts. Delts burn. :cry:

Aug 4 It's funny, just when John was talking about tricks to staying focused and keeping on track.....I had a major " I want a beer" attack this afternoon. What'd I do ? I quikly grabbed my keys and got to the gym. I took out all my food frustrations on my traps and delts. I kept thinking about how bad I feel afterwards, every time I give in. So, I made it. Another day is history. Just chowing on some broccoli chicken and a walk tonight and this day is done !! I'm feeling pretty proud of myself right now :nod: [100 points] Yeah, baby !!

Aug 5 Thought I was going to lose a meal point today, but I survived a gatrhering at a friend's house. I food they served was very healthy. I had chicken thighs, blueberries and cantelope !!

Aug 6 Pretty normal day. I've been adding a few calories the past days, not really on purpose, but I think it'll end up being a good thing. After a full week of deprivation, a little refueling is in order. I feel really good about how everything has been going. Having said that, I have to say that I had a beer tonight. Actually, I don't feel guilty at all. I kept it to a single beer, I won't be craving one tomorrow, and not PLANNING any additional beers. However, a beer is a beer...and my pledge was no alcohol,....so minus a point I go... [99 points]

Aug 7 Non eventful day. All meals as planned and chest and triceps day too. Cardio in the evening.

Aug 8 Finally back online today. Cablemodem crapped out. Go day today. Just 65 minutes of cardio. Day off from weights. I'm starting to lose my appetite and not really digging protien much anymore. Protien rich meals are not my favorite this week. It's starting to get old. [ 99 points]

Aug 9 Good diet day. I've raised my calories a bit. I really didn't feel like doing weights today, which is unusual for me, but when I got there, I totally got into it, and had a great back and biceps day. Roasted the biceps, which isn't one of my favorites to work. Feeling good. [99 points]

Aug 10 Tons of protein today, maybe too much. Think I ended up with only 74 carbs. That's tough, as I was doing some serious physical work today. Just have my cardio left to do, so off I go. Weight loss has been constant over the past week...hmmm...[ 99 points]

Aug 11 Damn it !! I missed an update :mad: [98 points]

Aug 12 Good day today. I did something I don't usually do.....I did fasted cardio this morning, about an hour's worth. It was friggin' HOT out this morning, but I jogged/ walked about 5 miles.
Everything is on track. Don't have much of an appetite, though. [98 points]

Aug 13 Legs day was today. It never gets easier, I just hate doing legs. Jog/walk 1 hour this morning.....everything is on track. Steak and shrimp on the barbie tonight...yum. [98 points]

[/B][/B]Aug 14 Chest and triceps. Really had a great workout today. Diet was great, but progress is slowing. I think I have to eat more, but I have no appetite. One hour cardio [98 points]

Aug 15 Today was a cardio only day. Did an hour this morning and an hour walk this afternoon. I HAVE TO EAT MORE !!!. Besdies that, everything is going well. [98 points]

Aug 16 Just got back from my back / bicep workout. First day of school for the kids, so it's a busy one. Just have my cardio left, which will happen in about an hour. [98 points]

Aug 17 Good day so far. Meald have been good. Just have some cardio to do tonight, and I'm all set....Jeez, I can't wait 'til Friday.. [98 points]

Aug 18 Today someone was testing me. I really didn't feel like eating all day, but I stuck it out, and did the deed. Then, after work, I REALLY didn't feel like going to the gym for delts / traps. I mean I REALLY, REALLY didn't feel like it. So, I took a shower, and hopped in the car before I could talk myself out of it. Those workouts always seem to be the best ones. Hell, if you've gotta go, you might as well make it count !. A good day. [98 points]

Aug 19. I'm getting a cold. I feel like sh*% today. Good thing that it's an off day for lifting. I did my cardio this morning before it got much worse. Tomorrow will tell. I may lose points tomorrow...... [98 points]

Aug 20 My cold is officially in high gear today. I kept my diet up, but failed to get to the gym for legs. Legs....no way today, anything but legs. I'm sure my cold will turn the corner tomorrow and I'll get my workout in. I'm just trying to avoid an all out breakdown at this point, and I feel like doing legs just might have set me back more than losing a point. This week should be much better... [97 points]

Aug 21 OK diet. Workout was poor, but I did it. Still feel like crap . Cold is in high gear. That is all. [97 points]

Aug 22 Still got this cold. Diet was clean, but not enough food. Still feel crappy. Did my cardio, though. Thank God I don't have to lift today. [97 points]

Aug 23 Good day. Did all meals and workout. [97 points]

Aug 27 Wow !! Three days withou an update ! No worries, everything is going well w/ diet and exercise, but I've been so busy with hurricane prepareness (Ernesto) than it's been difficult this weekend to get to the computer. Plus, the kids had a sleepover on Friday/Saturday and monopolized the computer. [94 points]

Aug 28 Busy day today. Kept the diet going and got to the gym for chest and triceps. Tomorrow will be a very busy day too. Damn you, Ernesto!

Aug 30 A busy post-Ernesto day, bringing everything back out of the garage...etc.... Good diet today and I did an in-house weight session. The gym was still closed. Missed yesterday's update, but didn't miss the diet or the cardio. [93 points]

Aug 31 Yeah! I made it! Diet was great today(surprisingly) and just have cardio left tonight. It's been a crazy month and I'm proud of that fact that it could have gone really wrong, if not for my commitment to the challenge. I think I only lost about 2 lbs of body weight, though my sodium intake the past few days has been extremely high. I'm going to wait a few days, after cleaning up my diet, before I log my finishing weight. I think after a week off, I may do another 3 week program, but not in an offical "challenge" way. I didn't cheat on any of my logs, but I have to say, I though I'd be more defined right now than I am. Maybe the water loss will help. We'll see in a few days.

FINAL POINTS....93

RobbG

Wed, July 26th, 2006, 08:43 PM

Official "100 Challenge" post

GOAL: Cutting

COMMENT: I added a lot of fat during the last several years. I have been trying to start and commit to doing the EAS contest, but have not been able too.

WORKOUT SCHEDULE
Monday: Ecliptical, 60 mins (aerobic, 150-160 bpm,fasted) (AM); Weight training: chest(PM)
Tuesday: Ecliptical, 60 mins (aerobic, 150-160 bpm,fasted) (AM);Weight training: back
Wednesday: Ecliptical, 60 mins (aerobic, 150-160 bpm,fasted) (AM); Weight training: triceps & biceps (PM)
Thursday: Ecliptical, 60 mins (aerobic, 150-160 bpm,fasted) (AM); Weight training: delts & traps (PM)
Friday: Ecliptical, 60 mins (aerobic, 150-160 bpm, fasted) (AM); Weight training: legs (PM)
Saturday Ecliptical, 60 mins (aerobic, 150-160 bpm, fasted) (AM);
Sunday: Ecliptical, 60 mins (aerobic, 150-160 bpm,fasted) (AM)

MEAL SCHEDULE
Six meals per day plus one gallon of water per day

STARTING STATS
WEIGHT: 220 pounds
BODY FAT: 30%
ARMS: 14.50"
CALVES: 16.0"
CHEST: 43.00"
FOREARMS: 13.0"
HIPS: 38.00"
THIGHS: 24"
WAIST: 40.0"

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1[100 points]: Off we go! Got everything in today.

AUG 2[100 POINTS]: Got everything in today also. The next two days will be the hardest since I work until 2:00 a.m. then have to get up for cardio and my day job. These will be the maker or breaker days.....

AUG 3[100 POINTS]: Got everything in, but it was hard. I drove past the gym twice before I stopped. I was tired and no in the mood to workout, but when I thought I was going to lose a point, I went in. Now for tomorrow.

AUG 4[100 POINTS]:

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AUG 31[100 POINTS]:

jdesa2000

Wed, July 26th, 2006, 09:51 PM

GOAL: Cutting

COMMENTS: Been cutting for the past 6 weeks with almost no cardio. planned to start bulking aug. 1 but will continue with cutting with the challenge and add in daily fasted cardio which i'm sure will increase the fat loss.

WORKOUT SCHEDULE
Monday: bike, 45 mins (aerobic, fasted) (AM);
Tuesday: bike, 45 mins (aerobic, fasted) (AM); Weight training: Chest
Wednesday: bike, 45 mins (aerobic, fasted) (AM); Weight training: back (PM)
Thursday: bike, 45 mins (aerobic, fasted) (AM) Weight training: Arms
Friday: bike, 45 mins (aerobic, fasted) (AM); Weight training: shoulders (PM)
Saturday bike, 45 mins (aerobic, fasted) (AM); Weight training: legs (PM)
Sunday: bike, 45 mins (aerobic, fasted) (AM)

MEAL SCHEDULE
Six meals per day, no cheat meals

STARTING STATS
WEIGHT: 165 pounds
BODY FAT: 20%
ARMS: 13.75" (flexed)
CALVES: 14.25"
CHEST: 39.25"
FOREARMS: 10.75"
HIPS: 36.25"
THIGHS: 22.25"
WAIST: 34.75"

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG

August 01 - am cardio\pm weight training\\all meals eaten...day just as planned (100 points)

August 02 - am cardio\pm weight training\\all meals eaten...day just as planned (100 points)

August 03 - am cardio\pm weight training\\all meals eaten...stayed awake longer than anticipated waiting for my g/f and got really hungry. ended up eating a couple of pretzels and some pepporoncinis, adding about 40 cals.-1 point(99 points)

August 04 - - am cardio\pm weight training\\all meals eaten...day just as planned.(99 points)

August 05 - took the weekend to do a little backpacking in the Pecos, New Mexico...full day hiking, approx. 7 miles, with 70-80 pound pack replaces isolated leg workouts and cardio. all meals eaten...boy was i sore by the days end!!(99 points)

August 06 - exploration hiking as well as treking back to the parked car. all meals eaten...got home around 7pm and fell asleep about an hour later....extremely tired and sore! the more sore i am, the better i feel about myself and with that said, i'm feeling puh-retty damn good.(99 points)

August 07 - am cardio\all meals eaten...day just as planned...still sore from weekend adventure(99 points)

August 08 - looking forward to hitting the weights, chest is my favorite!.....am cardio/pm weights and all meals eaten.(99 points)

August 09 -woke up late and had no time for cardio...will get in my daily cardio after weight training this evening which should be equivelant to fasted morning cardio. all meals eaten as planned. pm weights felt good, nothing like an intense back workout. post cardio was a little tough but was accomplished. (99 points)

August 10 - am cardio/pm weights...all meals eaten. day just as planned(99 points)

August 11 - am cardio/looking forward to my shoulder work out this evening, as shoulders is second on my list of favorite workouts right next to chest. shoulders were awesome! burnt the hell out of 'em. all meals eaten as scheduled. cheat snack last night but not unhealthy.-1 point and a beer, bud light -1 point. (97 points)

August 12 -
August 13 -
August 14 -
August 15 -

August 16 - -4 points for no updates past 4 days. was an extremely hecktic weekend with family and work. won't bore you with the details but what's done is done. also averaged about 1 cheat meal a day the past 4 days -4 more points but was able to get in all of my workouts. got in my cardio this morning and will be tearing up my back tonight. all meals going as planned today and look forward to finishing the challenge on a positive note. (89 points)

August 17 -
August 18 -
August 19 -
August 20 -
August 21 -
August 22 -
August 23 -
August 24 -
August 25 -
August 26 -
August 27 -
August 28 -
August 29 -
August 30 -
August 31 -

Hendrick245

Wed, July 26th, 2006, 10:27 PM

GOAL: Cutting

COMMENT: about 12-13% bf ready to get way down...maybe even 6%....im gonna give it everything i got!......Pretty Strange training split, but hey im gonna try something a little different.

WORKOUT SCHEDULE
Monday:Cardio 30 mins
Tuesday:Cardio 30 mins
Wednesday:Cardio 30 mins
Thursday:Cardio 30 mins
Friday: Upper Body
Saturday: Lower Body
Sunday: Off

MEAL SCHEDULE
Six meals per day, one cheat meal per week (Friday night).

STARTING STATS
WEIGHT: 210 pounds
BODY FAT: 12.5%
ARMS: 16"
CALVES: 16.5"
CHEST: 41.75"
FOREARMS: 12"
HIPS: 41.50"
THIGHS: 26.75"
WAIST: 33.5"

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1: Ate all six meals as planned....did 30 mins of cardio
AUG 2:
AUG 3:
AUG 4:
AUG 5:
Aug 6: Day Off
Aug 7: Missed 3 updates attending funeral services for my god brother....no excuse ( 94pts.....R.I.P teddy )....ate all meals did only 15 mins of cardio tho

Green_Burrito

Thu, July 27th, 2006, 07:36 PM

Official "100 Challenge" post

GOAL: Cutting

COMMENT: It's my first challenge. I'm coming off a mini-bulk and need to shred some fat.

WORKOUT SCHEDULE
Monday: Back & Biceps
Tuesday: Cardio 50-min
Wednesday: Legs
Thursday: Cardio 50-min
Friday: Chest & Tris
Saturday: Cardio 50-min, Abs
Sunday: BREAK

MEAL SCHEDULE
At least 6 meals per day. No planned cheats.

STARTING STATS
WEIGHT: 213
BODY FAT: 17%
ARMS: 17"
CHEST: 45.5"
FOREARMS: 13.5"
HIPS: 40"
THIGHS: 25.75"
WAIST: 37.5"

END STATS
WEIGHT: 206
BODY FAT: ~16%
ARMS: 16.75"
CHEST: 44.75"
FOREARMS: 13.5"
HIPS: 40.25"
THIGHS: 25.25"
WAIST: 36.5"

DAILY LOG

AUG 1: Cardio done as scheduled. The gym was very hot. I was soaked and sweated out a ton of excess water weight I've been holding from my bulk - I felt great
-0 points [100 points]

AUG 2: Down 3 pounds from Sunday (water weight from bulk). Had a great leg workout today. I was pumping out my squats well today, still making gains in strength.
-0 points [100 points]

AUG 3: It was another HOT day in the gym. I was again soaked from head to toe. I still got my cardio done.
-0 points [100 points]

AUG 4: I got my chest workout in today. I used only free weights to hit my tris instead of the usual cable type exercises - the change up should be good.
-0 points [100 points]

AUG 5: Cardio & abs today. I look forward to my day off tomorrow.
-0 points [100 points]

AUG 6: BREAK day. One week down and three to go :)
-0 points [100 points]

AUG 7: I had a good back & bicep workout today. Still gaining strength which always makes me happy when cutting. I've increased my calorie intake for this cut (2600), which seems to be right for me as I'm still making gains and losing fat - hope this trend continues. Nope probably not, that would be just too easy
-0 points [100 points]

AUG 8: Cardio & all meals completed
-0 points [100 points]

AUG 9: Today was torture day at the office. A client came in for their dog & pony show and of course brought in treats - LOTS & lots of treats. All kinds of cookies including white chocolate macadamia nut (my favorite). All kinds of mini pie & cake slices (not the cheap stuff either). WOW... I was very tempted just to have one, but I psyched myself out of it . Would eating just one cookie prevent me from completing my goals? No, but not exercising good judgment and discipline will. I tell myself that it's a 24/7 job. I got myself into this mess, now I have to get myself out. At the end of the day I'm proud to say I resisted and I feel a lot better NOT eating that cookie than if I did. On top of all that, I still had another great workout. I added another 20 lbs to my squat. Still at a 100 points.
-0 points [100 points]

AUG 10: My lower back was really sore from the rack dead lifts yesterday, but I battled through the cardio anyway. Hopefully it gets better by tomorrow for my chest & tri workout tomorrow.
-0 points [100 points]

AUG 11: My back was a lot better today, but that didn't help my chest & tricep workout. I just felt kinda bummed out - don't really know why. But I still got everything in, just not at as high an intensity as I would have liked.
-0 points [100 points]

Aug 12: I had a good cardio & abs workout today - my abs should be feeling it tomorrow. I look forward to my day off.
-0 points [100 points]

Aug 13: Break day. What a beautiful day today. Nice & sunny with low humidity. Good day to relax.
-0 points [100 points]

Aug 14: My lower back was still a little sore a few days ago, so took it easy the my routine back today. So I hammered my biceps instead. They should be nice and toasted tomorrow morning.
-0 points [100 points]

Aug 15: I had a good & intense cardio session today - I was defiantly dailed in.
-0 points [100 points]

Aug 16: Not the best of leg workouts, but I got through it.
-0 points [100 points]

Aug 17: I had another good cardio session last night - was in the zone as to speak.
-0 points [100 points]

Aug 18: It was a very busy day at work today, so I got started with my chest workout a little late. I added a rep to my bench so ,little by little, I'm still gaining strength. yay me.
-0 points [100 points]

Aug 19: I got my cardio and abs workout in. I had a nice dinner at a friends house and we had home made apple cobbler for dessert (yes, it was a cheat). I thought I could hold off until the end of the month, but it was just to good an offer to pass up. I haven't had a dessert like that in something like 9 months, so it was extra tasty. Do I feel guilty - nope. To me it was worth it. Well it's back to work.
-1 point [99 points]

Aug 20: Break day
-0 points [99 points]

Aug 21: Back & Biceps. My lower back was much better than last week at this time and I was able to do my favorite bent-over rows. To change things up, I replaced cable pull downs with close grip pull ups and tried out a variety of different bicep exercises.
-0 points [99 points]

Aug 22: I had another good cardio session. My music is getting kind old though, time to get something new.
-0 points [99 points]

Aug 23: I got a pretty good leg workout in. That's pretty good considering how busy work was. I added a few reps to my squat and my legs are liking it.
-0 points [99 points]

Aug 24: I had another looooong day that the office, but I still got my cardio and meals in. Still a little sore from squats too.
-0 points [99 points]

Aug 25: My usual gym was unexpectily closed due a power line being cut, so I had to go to another gym up the road. It turned out to be a blessing, this gym had gotten all new equipment since the last time I was there. It had the usual free weights, but it also had hammer strength machines which I haven't used since college. Needless to say I was able to change my chest routine around and hit various muscles in different ways. So the change up should be good. I may continue to go to this gym in the future.
-0 points [99 points]

Aug 26: Cardio & abs done. Nothing new to report.
-0 points [99 points]

Aug 27: Break day, just a few more days to go.
-0 points [99 points]

Aug 28: I had a killer bicep workout today. I felt like I needed a change, so high rep break down sets were it. I was motivated from reading John's superset arm workout (which I plan to do when I start my bulk). It was extremely intense, I felt my heart was going to come out of my chest and I could hardly breath near the end of my first set. Then I rested 2 minutes and did it all over again. For the first time, I really felt the connection between mind and muscle - I had to. The extreme concentration took my mind away from the pain and exhaustion I was feeling. All I can say is, WOW. I have raised the bar for myself, so now I have to expect this level of intensity for all my workouts from now on.
-0 points [99 points]

Aug 29: It was very hot in the gym today (very hot & humid outside too). So that made for an extra wet cardio session. I must admit the heat took it's toll on me toward the end, but I pushed through it and made it. I feel a lot better now than if I would have quit early.
-0 points [99 points]

Aug 30: I really like dump today and had no real desire to do squats, but I did them anyway and with high reps to boot. As I got done with my squat sets I had this insane idea to do one legged step ups on the smith machine. Boy was I in for it, man these are tough. I did 12 reps with one leg at a time then I cut the weight and did burn outs on the same leg. Then I switched legs and repeated it. That was one set. I did two of these and was absolutely obliterated. Even my cheeks were sore from breathing so hard. Tomorrow morning should be fun. Hopefully, I can still walk.
-0 points [99 points]

Aug 31: Well its been fun. I met my goals, which was to stick to the plan. Eat all my meals, get all my cardio & workouts in. Plus, I only had one cheat dessert and it was well worth it:drool: If it wasn't for this challege, I probably wouldn't have done it all and not made nearly the progress I have made so far. What will I do now? Keep at it..of course. I plan on cutting for 3 more months and then bulk in December (I can't wait)
-0 points [99 points]

Stephen Hawking

Fri, July 28th, 2006, 03:47 AM

Thank God I found this thread before August 1st! It's just what I'm looking for.

Goal: Cutting

Meal plan: 5 meals a day; no official meal plan yet (do we have to have an official meal plan). No cheat meals.

Workout schedule: I alternate each day
Day A: 60 minutes of cardio
Day B: 30 minutes of cardio plus weight lifting
Weights:
Workout A - Back and biceps
Workout B - Legs and Shoulders
Workout C - Chest and Triceps

Current Point Total: 99

August 1st: -0 points so far.

My problem is that my sleeping schedule is off (summer vacation ruins me). I woke up today at 4 pm But this contest is meant to reward consistency, not punish my bad sleep cycle! I will continue to not punish myself for this as long as I don't use it as an excuse for anything.

Weight - 139.8 (new low)
-Cardio: done (60 minutes)
-Food: have eaten 2 good meals so far, no cheating. (Update: finished my meals. no cheating.)

August 2nd: -0 points
Weight - 139.5 :)
-Cardio and weights - done; back and biceps + 30 minutes on bike
-Food: 5 clean meals + pwo food

August 3rd: -0 points
Weight - 138.8 ... oh my, the plateau has been busted!
Cardio: done
-Food: 4, soon to be 5 good meals. 10% done and I'm perfect. Too easy, John :nope:

August 4th: -0 points
Weight - 138.3 I'm almost getting a little concerned with how fast I've lost weight (1.5 pounds in just 4 days)
-Cardio (30 minutes) and Weights (chest and triceps!) lined up today
Edit: meals eaten, cardio done, weights done.

August 5th: -1 points (damn!)
Weight - 138.6
This is my planned rest day. However, I had a piece of fish plus some fries, and I'll call that an unplanned cheat meal. DAMN!!! I might just do some cardio to make up.

August 6th: -0 points
Weight - 140.0
*Sigh* Well, I'll be doing extra cardio and hopefully get rid of the stupid water weight from the cheat meal.

August 7th: -0 points
Weight - 140.0
Cardio done
All meals eaten

August 8th: -0 points
Weight - 138.8 I'm back, baby!
Lifting done already
50 minutes of cardio (some extra!)

August 9th: -0 points
Weight - 138.8
60 minutes of cardio - done
5 clean meals eaten

August 10th and 11th (see note): -0
Weight: 138.8 ok, enough with that
weights - done
cardio - done
meals - eaten

Notice: due to my erratic sleeping schedule, August 11th is basically voided. I was slowly creeping into a worse and worse sleeping schedule, working out at 4 am, and all kind of craziness. In essence, all my workouts and meals were done/eaten one day later than they were written in for here. All I'm doing is staying up an extra 8 hours, while doing the proper workouts and eating clean.

This isn't cheating -- we're going by the "good faith system" -- and I'm staying consistent. So I won't dock myself any points. In the end, it will help me keep a consistent cycle. Hope everyone (who even reads this) understands.

August 12th:
Weight: 140.0
Cardio - 60 minutes
(Edit: oops, I'm not doing weights today, since I had only one sleep cycle since my last weight session)
Meals - 5 eaten so far, all clean

August 13th: -0
Weight 138.2 (New low! I knew it'd work if I stuck by!)
Cardio - Done
Weights - Done
Meals - Done

August 14th: -0
Weight 138.0
Cardio - Done
Meals - Done

August 15th: -0
Weight: 137.0 :) 12.3% bf according to the scale, but I know that's way low
Weights - done
Cardio - done
meals - done

August 16th: -0
Weight: 137.6 12.7% bf
cardio -done
meals -done

August 17th: -0
Looks like I'm going to have to combine days in one sleep cycle again. I will only be doing an hour of weight lifting but not the extra 30 minutes, since I did the 1 hour of cardio on the same sleep cycle.

Edit: Forget that, since I have a policy of not lifting weights in consecutive sleep cycles. Since I haven't had a rest day in twelve days, it would be fair not to do any extra work, anyway.

august 18th: -0
137.8
cardio - done
weights - done
meals - done

august 19th: -0
138.4
cardio - done
meals - done

august 20th: -0
138.6 damn
cardio - done
weights - done
meals - 4 done, eating 5th soon

RyanK

Fri, July 28th, 2006, 11:17 AM

GOAL: Cutting

COMMENT: School is starting up soon, I'd like to lose some fat before and hopefully keep going straight into the semester. (BTW I love this idea John!)

WORKOUT SCHEDULE
Monday: 2 miles, outside (AM); Weight training: Back & Biceps (PM)
Tuesday: 1 mile outside (PM)
Wednesday: 2 miles, outside (AM); Weight training: Chest and Triceps (PM)
Thursday: 40 mins bike/elliptical (AM/PM)
Friday: 2 miles, outside (AM); Weight training: delts & traps (PM)
Saturday: No cardio; Weight training: legs (AM)
Sunday: 40 mins bike/elliptical (aerobic, fasted) (AM)

MEAL SCHEDULE
Six meals per day, one cheat meal per week (Friday or Saturday depending on the girl). Usually around 10x body weight, with 40/40/20 split.

STARTING STATS
WEIGHT: 162 pounds
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1: Avoided food at a family get-together and had a chicken breast at home instead. So -0 [100 points]
Aug 2: Everything went swimmingly. I've realized I could lose 4 points this weekend alone because of a little vacation. Blah. -0 [100]
Aug 3: Tried to get packed and have enough time to go dancing but didn't. I was going to run outside to switch but a thuderstorm hit. So thats a -1. [99]

CJohnson

Fri, July 28th, 2006, 12:29 PM

Go page 3 posters!

GOAL: Cutting

COMMENT: I've been going hard the past seven months, and got down from 370 to 291. Ready to up the intensity!

WORKOUT SCHEDULE:

Weight Training: AM Wed & Fri
45min LISS: PM Mon, Wed, & Friday
Calistenics (www.dallasmilitaryfitness.com): PM Tue, Thu; AM Sat
Brisk 45 min walk w/ dogs: AM Mon, Tue, Thu, Sun; PM Sat

MEAL SCHEDULE:

6 meals/day: 50/40/10, ~2000kcal
ONE cheat meal on Sunday

STARTING STATS:
WEIGHT: 289 pounds
BODY FAT: 38.9%

END STATS
WEIGHT:
BODY FAT:

5 day moving average: 286.36lbs, 36.18%BF

DAILY LOG
Aug 1: 289.0lbs, 38.9%BF - [100 points] - Brisk 45min walk AM, calistenics PM. Stuck to 6 meals, 1700kcal. No points lost!

Aug 2: 288.4lbs - [100 points] - Weight training AM, 45min LISS PM. Stuck to 6 meals - 1800kcal. No points lost!

Aug 3: 287.4lbs, 38.5%BF - [100 points] - Brisk 45min walk AM, calistenics PM. Stuck to 6 meals - 1800kcal. No points lost!

Aug 4: 288.4lbs(?) (Must be the creatine), 38.2%BF(!) - [100 points] - Weight training AM (oh so painful. So very sore right now!), 45min LISS PM. 6 meals, 1900kcal. No points lost!, but I can barely move my arms right now... :)

Aug 5: 287.8lbs, 39.0%BF - [100 points] - AM calistenics, PM walk. Stuck to 6 meals - 1800kcal. No points lost!

Aug 6: 288.2lbs, 38.5%BF - [100 points] - Cheat meal day. I felt very bloated after having some chicken wings. I can't eat nearly what I used to! Still went on brisk walk, so no points lost.

Aug 7: 288.6, 37.1%BF - [100 points] - I am so glad I have a body fat scale...I might be getting discouraged at this point otherwise. Still, my clothes fit better, and my belt has gone down a notch. I think my LBM was so pathetic that when I started lifted, it had no where to go but up!
Went over my meal plans yesterday, only to discover that my fats were too low. After lurking in the forums for awhile, I added some almonds and natural peanut butter. I don't think I've ever eaten straight almonds before, and they are pretty tasty. All meals eaten, 2000kcal (I've decided to up the cals a bit) - No points lost!
Brisk walk AM, 45min LISS PM. I use a recumbent that reads my heart rate from a strap, and I stick to about 136bpm. It definitely has been getting easier to maintain 136bpm for 45min. The scenery at the gym certainly helps keep my mind off of cardio. :)

Aug 8: 287.6, 37.2%BF - [100 points] - AM dog walk, PM calistenics. Man, they were brutal last night. My shoulders are killing me right now. Still, I ate clean the whole day. No points lost!

Aug 9: 287.0, 37.5%BF - [100 points] - AM weight training, PM LISS. I am really feeling it all over right now. Did chest and back yesterday, and my whole body feels like its on fire. Ate clean, with 6 meals. No points lost!

Aug 10: 286.4, 38.2%BF - [100 points] - AM brisk walk, PM calistenics. What a killer; I ran around that damn lake with an 8lb training piece and 7lbs of water. I was worn out after that. I drank a crapload of water, like 3ltrs. I'm very bloated right nowAte clean all day, ~2000kcal. No points lost!

Aug 11: 286.8, 37.9%BF - [100 points] - AM weight training, 45 min PM LISS. ~2000kcal, ate clean. You know, when I was "crash dieting" these kinds of numbers would disturb me. The scale weight has been moving much slower than when I used to diet. In times past, I would have gotten discouraged and given up. However, I know the difference this time. Doing this the "right" way, I know that I'm gaining lots of muscle. Clothes are fitting better; I have to go buy a new belt today! Once my "newbie" weight training gains are done, I know the fat will just peel off (it already has to an extent; I've lost 1.5% points of BF in 12 days!) Running the numbers, that comes out to almost 6lbs of pure fat loss since I started the challenge! With an increase of almost 3.5lbs of LBM! You gotta love that!

Aug 12: 286.2, 37.2%BF - [100 points] - AM calistenics, PM brisk dog walk. I'm thinking about upping my cardio a bit. Not much, by maybe I'll wear my heart rate monitor when I walk the dogs and try for 60-70%. Three times a week may be a little light. I've been wanting to improve my cadence there anyway. Might even use the GPS and start recording distance and time too. My new PocketPC gets in tommorrow (HTC TyTN!), and I think I'll put all of that on there. Ate clean the whole day, ~2000kcal. No points lost!

Aug 13: 285.6, 37.1%BF - [100 points] - AM brisk walk. Cheat meal for lunch. I really need to listen to my body on doing cheat meals. I cannot eat nearly the volume of food that I used to, and if I try I feel like crap. Heck, even the food selection seems to make a difference. I used to love Hooters wings, but having them yesterday, I felt like crap the whole day and still do a bit. Very bloated right now too. I don't count it as a point lost, since it is a cheat meal, but I think I'm going to try to have more relatively "clean" cheat meals, if that makes sense. I might buy some steaks, make lowfat hamburgers, things like that. I just can't eat like I used to, but nor do I want to anyway. In effect, I'm going to turn an all out "cheat" day into more of a refeed. I love sweets, so I still might have to sneak in a slice of cake. :)

Aug 14: 288.0, 36.7%BF - [100 points] - AM 45min LISS, PM Brisk walk. Interesting numbers on the scale, but still good progress. Body fat still going down, so that's good and that's what I'm looking for. Still a bit bloated from Sunday, though. Ate clean all day, ~2000kcal. No points lost!

Aug 15: 287.0, 36.0%BF - [100 points] - AM 45min LISS, PM calistenics. Nothing new to report today, but everything still going well. Ate clean, ~2000kcal. No points lost!

Aug 16: 286.2, 35.3%BF - [99 points] - AM Brisk walk, PM LISS. Ok, I gotta take a point off. My personal trainer cancelled on my Wednesday morning. Not my fault, I know, but I still didn't get my workout in. So, -1 point. Other than that, ate clean, ~2000kcal. I'm just now down to my weight from the cheal meal on Sunday, so I really hold water a long time.

Aug 17: 285.0, 35.8%BF - [99 points] - AM 45 min LISS, PM calistenics. I think I need to add some more food with the increased activity. I'm starting to get some hunger pangs at ~2000kcal, so I'm going to try to up it to about ~2200 for awhile. I think that may help my progress some. I've also decided Sunday is no longer a "cheat" meal, but I'm going to up my calories to about 3000 or so at have about 30-50-20 that day for some extra carbs. It'll still be clean, but more carby. No points lost for yesterday though!

Aug 18: 285.0, 35.6% - [99 points] - AM weight training. Not a good day at all. First, I got stuck with an impromptu lunch with my director. I can't really say no. I did alright there, went out for some chinese and had beef & broccoli. The soy sauce in there must have been really high in sodium; I have the feeling I'm holding some water in now. Not my planned lunch, but I'm not going to take a point off because that wasn't due to willpower. However, me skipping cardio that night definitely was. I was beat, and I just didn't have the energy to do it. So, -1 point. These crappy scale numbers are frustrating, but I just have to keep telling myself that I am losing fat, as I look at the body fat % going down. On balance, a loss of 3% body fat in 2 1/2 weeks is pretty damn good. I've upped my calories to about 2250 now, since I've started to get hungry between some meals, and I figure that means I'm not eating enough. I'm just now shaking this cold I've had the past few days, so I think things will be smoother from now on.

Aug 19: 285.8, 35.5% - [98 points] - AM calistenics, PM brisk walk. Ok, back on track now. Upped myself to 2250kcal. Most BMR calculators put me anywhere between 2800 and 3000cal, and that's with absolutely no exercise. And I am doing a lot of exercise. I actually have the feeling I'm doing this right, and not losing a lot of muscle like before. No big changes yet, though. Being stalled out is no fun, at least with the scale. Unfortunately, I have to skip my cheat meal tommorrow. :( I'm going to lunch on Tuesday, and we are having a bunch of snacks that day. I'll use Tuesday as my cheat day. Now that I think about it, I think it might be more effective to have my cheat meal during the week. Maybe Friday night.

Aug 20: 285.2, 35.8% - [98 points] - PM brisk walk. Ok, I decided to have my cheat meal. A nice, juicy hamburger. Some sugar free popsicles for dessert. I'll just take it easy when I go out to lunch with my manager tommorrow. Surprisingly, I didn't get the water retention boost I normally get. Actually, I only seemed to have gained .2 lbs since yesterday. Maybe something to think about...and I certainly love to eat hamburgers.

Aug 21: 285.4, 35.4%

Masher

Fri, July 28th, 2006, 02:37 PM

Computer has broken. Can't update.

ChrisAndNat

Fri, July 28th, 2006, 04:23 PM

*****************
GOAL: Cutting

COMMENT: Going on a cruise with the wife Sept 2nd!!!!!

WORKOUT SCHEDULE
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

MEAL SCHEDULE
Six meals per day

STARTING STATS (I'll measure these on Aug 1st)
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1:

*****************

POiZON

Fri, July 28th, 2006, 04:42 PM

GOAL: Cutting

COMMENT: I have already been cutting for a month and have lost 10 pounds. I would like to get to single digits in body fat. I'm excited about this forum because it will allow me to progress forward in my 2nd month of cutting!

WORKOUT SCHEDULE:
MONDAY: Chest & Triceps. Elliptical: 50 mins.
TUESDAY: Abs. Elliptical: 50 mins.
WEDNESDAY: Back & Biceps. Elliptical: 50 mins.
THURSDAY: Abs. Elliptical: 50 mins.
FRIDAY: Shoulders. Elliptical: 50 mins.
SATURDAY: Abs. Elliptical: 50 mins.
SUNDAY: Legs. Elliptical: 50 mins.

MEALS: 5 meals a day, taking in around 1700-2000 calories a day. 2 cheat days for the month at my discretion.

STARTING STATS
WEIGHT: 201 pounds
BODY FAT: 17%
ARMS: 15.25"
CALVES: 17"
CHEST: 41.5"
FOREARMS: 12.5"
HIPS: 36.75"
THIGHS: 23.75"
WAIST: 35.5"

ENDING STATS:
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

[Week 1]
1.Aug.2006: Everything went according to plan, first day was a success! [100 points]
2.Aug.2006: Really pounded on the back today, it made the 50 minute cardio session very tiring but I got through it. [100 points]
3.Aug.2006:
4.Aug.2006:
5.Aug.2006:
6.Aug.2006:

[Week 2]
7.Aug.2006:
8.Aug.2006:
9.Aug.2006:
10.Aug.2006:
11.Aug.2006:
12.Aug.2006:
13.Aug.2006:

[Week 3]
14.Aug.2006:
15.Aug.2006:
16.Aug.2006:
17.Aug.2006:
18.Aug.2006:
19.Aug.2006:
20.Aug.2006:

[Week 4]
21.Aug.2006:
22.Aug.2006:
23.Aug.2006:
24.Aug.2006:
25.Aug.2006:
26.Aug.2006:
27.Aug.2006:

[Week 5]
28.Aug.2006:
29.Aug.2006:
30.Aug.2006:
31.Aug.2006:

Copycat

Fri, July 28th, 2006, 05:40 PM

Copycat's Official "100 Challenge" post

GOAL: Cutting

COMMENT: This has been one wet summer for me, and by that I mean loads of beer etc... My goal is to shed the 20 pounds I have added since my last cut (although probably not all in one month, but it's a good start). This challenge is just what I need to get back in the game.

WORKOUT SCHEDULE
Monday: Treadmill, 30 mins (HIIT); Weight training: abs, chest & triceps.
Tuesday: Elliptical 30 mins aerobic. Treadmill, 30 mins (HIIT).
Wednesday: Treadmill, 30 mins (HIIT); Weight training: Back & Biceps
Thursday: Elliptical 30 mins aerobic. Treadmill, 30 mins (HIIT).
Friday: Treadmill, 30 mins (HIIT); Weight training: Legs.
Saturday Elliptical 30 mins aerobic. Treadmill, 30 mins (HIIT).
Sunday: Treadmill, 30 mins (HIIT); Weight training: Heavy squats & deads, just for fun.

If I walk the 5 miles to and from the gym on nice days, the aerobics will be skipped.

MEAL SCHEDULE
Meals every 3 hours, totalling ca 1500 kcal / day. All clean eating.

STARTING WEIGHT: 94,8 Kg
GOAL WEIGHT Aug 31st: 88 Kg

DAILY LOG

AUG 1: [94,8 Kg] [100 pts]
I got out of bed at 1:30 pm and went to bed early, so there was not time for 6 meals. Still, I ate clean (ca 1000 kcal) and trained hard.

AUG 2: [94,5 Kg] [100 pts]
Got up at 8:30 today, and hopefully I will continue doing so through this challenge. Workout was hard, very hard. I had no energy at all. Still I got through it as planned. Ate ca 1600 kcal.

AUG 3: [93,8 Kg] [100 pts]
Due to my somewhat erratic sleeping pattern, I have revised my diet plan from 6 meals per day to meals every 3 hours. It just seems to make more sense that way.
[evening update]: Nothing missed, nothing added, so the points remain. Unfortunately I have to make another revision to my plan. When I started training 1.5 years ago, I did so with total dedication and crappy shoes. A bad combo that gave me Periostitis. Tha 3 half-hours I have spent on the treadmill so far is all that my shins can handle. So from now on, treadmill will be substituted with elliptical, stationary bike or treadmill walking with max incline, I.E. whatever low-impact exercisie I feel most up to that day.

AUG 4: [93,3 Kg] [100 pts]
The sign outside my gym says "open 7-10 every day all summer". Well I guess the summer is over, because they closed early today. I am not ready to relinquish a point just yet, so I went out for an hours jog instead. If you read yesterdays updaye, you can imagine how my shins feel right now :cry: I'll do my leg day tomorrow instead, so nothing will be missed, just slightly rearranged. The diet is going smoothly. I really feel like I'm back in the groove now. Those ice-creams in the freezer are not even tempting anymore :nono:

AUG 5: [93,2 Kg] [100 pts]
Not much of a weight loss today. Better kick ass in the gym then :bb: ...
...and I did! 30 min cardio @ 170 bpm followed by 5x8x75KG squats, superset with seated calf. Then the same with deadlifts and donkey calf. Should be a good leg day for a cutting program.

AUG 6: [93 Kg] [100 pts]
The heavy deads/squats had to go, in favor of a 2 hour brisk walk. I couldn't very well have two consecutive leg-days now could I? Anyway, the DOMS were so overwhelming, a walk was the only cardio I was prepared to endure. Also, the weather was the nicest we've had in a long time, so I needed to get out and enjoy it.

AUG 7: [92,6 Kg] [100 pts]
The weightloss is going swimmingly, which goes to show that even though I keep changing my plan, switching things around and such, it doesn't matter at all so long as the amounts stay on the same. I doubt I would see these results if I was chasing the perfect schedule, thus skipping everything that wasn't. Currently I eat my first meal immediately after waking up, then another meal every 3 hours until bedtime, whenever that might be. All meals are between 200 and 350 kcal. Breakfast being the smallest, and the post-workout meal the largest.
Today is chest-day, and I just can't wait. For some reason, chest day is more fun than any other day. Incline dumbbell press is my all time favorite....
...Tonights session was excellent. I burned 400 kcal in 30 minutes on the elliptical, according to the machine that is. I never did that before.

AUG 8: [91,8 Kg] [100 pts]
I don't like to leave a pokergame while I'm down, but yesterday I had to. It was time to eat, and that was that. It does seem to pay off in other ways thogh, doesn't it? The first week is done, and the total weightloss is 3 KG (6,6 pounds)...
...I tried my best to get the counter on the elliptical up to 400 ckal in 30 min today, but failed. with 3 minutes to go, I started feeling pain in my kidneys. Whenever stuff like that happens I like to slow down until I get a chance to google it. Still, I got it up to 385, and with the 1,5 hours I spent walking to & fro the gym, that should make a nice session.

AUG 9: [91,9 Kg] [100 pts]
If you're wondering why I'm gaining weight, I'm not. I just woke up 4 hours early today for some reason, and I do my weigh-ins in the morning.
By the way, I'll make wednesdays leg-day from now on, so I can do some heavy lifting on Sundays without still being too sore.

AUG 10: [91,5 Kg] [100 pts]
Tonights cardio felt totally redundant, and actually kinda relaxing, after spending 5 hours shoveling wet topsoil in my backyard. But, point will be points, so at 8 pm when I was totally drained and ready for bed, I hit the gym. I had to use a different kind of elliptical tonight. I used the same settings and got my heartrate up to the same level as usual, but this machine said I only burned 260 kcal, a good 120 less than the other type. I wonder who's lying to me.

AUG 11: [91,2 Kg] [100 pts]
These points are getting increasingly difficult to hold on to. Yet again, the gym was closing early, and I had forgot. All I had time for was a quick 25 min back/biceps routine. I superset everything and cut down on the resting time. The cardio was a 30 min run around my neighbourhood in pouring rain and thunder. If this was a normal cutting cycle, it would all have been skipped. But this is a challenge, and if I don't take it seriously it will become meaningless and I will start skipping everything and start getting drunk at every invitation. Hence the madness.

AUG 12: [91 Kg] [100 pts]
Today was a long day, so 8 meals were consumed. The cardio was done, and then some. 23 min on the elliptical and 2 hours brisk walk.

AUG 13: [90,7 Kg] [100 pts]
Today I get to lift some serious scrapmetal. I'll make sure to eat a slightly bigger meal first, so I have some energy. It's always more fun that way.
The weightloss seems to have stabilized at 250 grams/day.If that holds true for the next 19 days, I will on Sep 1st weigh in at 85,95 Kg. My goal being 88, I would love to see that happen.

AUG 14: [90,3 Kg] [100 pts]
Yesterday was a quiet relaxed day, and with the rain I think today will be much of the same. Just some light indoor work and a trip to the gym for my 30 min HIIT and chest-day.

AUG 15: [91,1 Kg] [99 pts]
Well shit bagger bang! What a way to end week two. Yesterday was just like any other day, except that it was very long. I woke up at 6, and went to bed at 1 am. Around 11pm I felt like some pot noodles. Not exactly part of the plan, but not unacceptable either. The unacceptable bit that I had to deduct a point for, was that I had another portion almost immediately after. I know from experience that this sort of thing happens from time to time; I get extremely hungry late at night, and just can't help rationalising that extra meal. I never thought 50 grams of pot noodles would result in an 800 gram weightgain though. That was a real shocker. I'm not too worried though. I am still in a catabolic state by a good margin, so adding bodyfat should not be possible.
...I dreamt I was in a Burger-King-like joint, and I ordered a surprisingly cheap beer and some really weird junkfood with edible toys in it. I woke up before I could eat any, and was very releaved that I didn't have to write off a bunch of points :) This challenge is messing with my head...
...Evening update:
I stepped up the training a tad today, just in case I've been relaxing too much lately. 100 min walk to/from the gym, 470 kcal on the elliptical in 30 minutes (new record), and a few heavy squats, just for fun.

AUG 16: [90,5 Kg] [99 pts]
I'm back in business after yesterdays scare. I'm hoping that tomorrow morning I can finally send the 10 Kg slider on my scale down a notch. That is always very satisfying. Today is leg day, and I plan to wait until 8 pm before I go to the gym. That way I can totally drain my legs, and just take a bath and go straight to bed after. I love doing that almost as much as I love to get waisted on beer while throwing money away on internet poker. This being much cheaper and less agonising the next day, it's a very nice alternative.
...Leg day was a great success. Infact it took so long I never got time for that bath. O well...

AUG 17: [89,9 Kg] [99 pts]
The 10 Kg slider was moved with great satisfaction :D
...All meals eaten. I didn't get to the gym today, so I went for a 1 hour run instead. It was murder on my shins, but completed nevertheless.
... I also tried on a pair of pants I bought after my last cut, when I weighed 82 Kg. I wanted to see if they were close to fitting soon, but guess what, they fit just fine. I even needed a belt :) Not bad for 17 days of cutting. This challenge is alot of work and sacrifice, but the rewards sure are sweet.

AUG 18: [89,5 Kg] [99 pts]
I woke up at 3:45 and just couldn't get back to sleep. I don't know how this day will be like, but I'll do my very best to hold on to my 99 remaining points.
... The day went fine, just fine. I found myself debating whether I should go to the gym or go to bed, but the gym won eventually. I had a terriffic back/biceps workout with 30 min cardio first.

AUG 19: [88,4 Kg] [99 pts]
Wow, 1,1 Kg in one day. That's got to be a new record for me. Im only 400 grams from my goal, with 13 days to go...
...Today was a normal day. Meals eaten at the right time in the right amounts. The gym closed at 4pm and I was busy until long after that, so once again I had to run my ass around the block a few times, in pouring rain of course.

AUG 20: [88,5 Kg] [99 pts]
A smidge up today. Not really surprising considering yesterdays plummet. Tonights heavy weights might have to be skipped. I can feel some pain in the small of my back after fridays deadlifts. I may have gone a bit overboard, as I so often do. Perhaps some abdominal work instead tonight...
...I ended up doing both. 30 min cardio, 12 sets of abwork, then some heavy squats. I'm not lifting much these days, but I could get the belt to the 4th notch again, for the first time in 6 months.

AUG 21: [88,2 Kg] [99 pts]
Getting close to my goal now, with 10 days to go. I've been debating wether or not to do the September challenge as well. That would certainly put me close to, or below 80 Kg. Perhaps I should live a little first, and do the October challenge, if there is one...
...Ah well, I just signed up for it, so I guess that means another month of rabbit-food and sweat :)

AUG 22: [88,3 Kg] [99 pts]
Meh, progression sure is slow these days. Then again, I have been relaxing a bit lately. Getting sloppy with the quality of my food, and not really pushing myself in the gym. Today will be different. I will do everything perfect and to the max. Mark my words, tomorrow morning the scale will say 87,something....
...Hehe, I just now realised there were 3 more pages in this challenge. So far I've only ever read the first 50 posts.

AUG 23: [88,3 Kg] [99 pts]
Well the scale sure is a fickle thing. When I came home from the gym yesterday, I stepped on the scale, and I weighed in at presicely 88 Kg. Goal reached, though not officially since I do my weigh-ins in the morning. Still, I fully expected to weigh less this morning. 88,3 was a headscratcher. All meals were on time, and perfect. The training was the most intense in a long time. 23 minutes on the treadmill, with a constant heartrate of 180 bpm. I was actually trying to see how long I could sustain 180 bpm. I was hoping for 30 minutes, but after 23 I was hurting everywhere and threw in the towel. Today is leg day, so only a light 30 min elliptical is scheduled before the squats and calf raises.

AUG 24: [87,6 Kg] [99 pts] GOAL REACHED!!!
That's more like it! I knew if I would just bitch and moan enough in public, the god of blubber would see it my way. Last nights leg day was awesome. 30 minutes on the elliptical, slightly above my comfort-zone, then 5x5x105Kg squats, superset with 5x8x80Kg seated calf. Finishing off with a few deadlifts and 5x10xrack standing calf. I could barely walk, but feeling fine today. I used to get the most ridiculous DOMS after leg day, but with the amount of cardio I'm doing on this program, I never feel a thing. Quite practical these days, since I work all day fixing up my new apartment.

AUG 25: [88,1 Kg] [99 pts] GOAL UN-REACHED :)
This is ridiculous. I think I'll just keep doing my thing and see where I end up. Yesterday I did only 40 minutes of cardio, but I'm not deducting a point. Here's why: I ran the same route I always do, usually spending an hour jogging/walking/jogging etc... This time I ran non-stop for 40 minutes. Nothng special there, but concider that I haven't done that in, well, decades really (at least one). Today I have been called out to the cabin to help paint it. I'll get by back/biceps day done first, then off I go. I'll stay there at least until tomorrow. If I stay until sunday, I will do my updates in pencil :)

AUG 26: [88 Kg] [98 pts]
First coat of paint done, and I'm home again. Since we were in a hurry to get the painting started, I skipped my cardio yesterday mornning with the intention of going for a run in the evening. When the painting was done, I was so tired and dizzy from the fumes, I opted for a bath and an early night instead. So there goes another point.
I think I might have gone a bit overboard with this challenge, not allowing any cheat meals og rest days. I am starting to really feel it now. I have constant pain in my feet, achilles, fingers, knees etc... I also feel a bit bummed about the slow progress I'm seeing these days. I will keep going for the next 6 days, but my program for September will certainly have to be more forgiving. I'm thinking something like 4 days of weight training, and cardio only on the other 3 days. Perhaps even take sundays off entirely. We'll see.

AUG 27: [N/A Kg] [96 pts]
I'm slipping!!! Yesterday I moved in to my new apartment. I forgot to bring the scale, so no number today. I skipped the cardio too. I kept putting it off until it was too late, so there goes one point. I also lost control of my meal scedule, so I deduct a poing for that. I'm not sure if I skipped a meal, or just ate them all a bit late, but it's still not good. I let other things steal focus, and that's not really in the spirit of a challenge. No more of that now.
On the upside, I feel lean and mean today and the mirror is starting to aggree. I can see some muscle definition in some places, and I gotta like that :) The aches and pains have settled down some, and I'm ready for a great day at the gym. I have only 5 more days before I switch programs, so I should make the best of them.

AUG 28: [87,6 Kg] [96 pts]
Back on track now. Yesterday was good in every respect. I did 75 min of cardio and some heavy lifting, ate what I should when I should, and I got my scale in place. The cardio was especially joyful for two reasons. First, I was listening to music on my new Sony Erichsson W800i. That phone has real excellent sound compared to my old one. Also, I seem to be in rather good shape now. I decided to take it easy the first 30 minutes and then go all out on the last 15, so I kept my heartrate below 140 for 30 min. Nevertheless I burned 410 kcal. Just a couple of weeks ago I was near death when I did that. Now it's relaxing.

AUG 29: [87,1 Kg] [96 pts]
All the ellipticals were taken yesterday, so I did 30 min walking on the treadmill at steep incline instead. This placed me directly behind the row of ellipticals, so I was able to observe a guy stepping like he had a bee chasing him. I caught a glimpse of his workout summary, and he aparently burned 560 kcal in 30 minutes. He looked like I want to look after my cut, so 560 kcal is something I will just have to try for! I am after all a copycat :)...
...Well I tried. After a 15 min warmup walk, I got on the elliptical with 560 kcal as my goal. Half way through, I was still on schedule, but after 16 min, I just couldn't keep the pace up anymore. After 2 min, I kinda got my second wind and stepped it up again. Result: 512 kcal in 30 min. A new personal best by far, but since I was ready to puke, I'd say 560 is still a long way away.

AUG 30: [87,3 Kg] [95 pts]
Last nights bridgeclub dragged on a bit, (4,5 hours) so my meals were not quite as they should be. I had packed 2 bananas and an apple, but forgot to eat even those. -1 point.
We did win the tournament though, so thats something....
...Today was my first bowling practice for the season. I let it count as my cardio, in effect lying to myself because I didn't feel up to it. I did have a good leg day though. 4x10 rep squats for the first time in a loong time. I never seem able to restrict the weights enough to get past 5 reps, but tonight I did. I kept the bar at cute little 75 Kg, went slow and deep on every rep, with feet together and perfect form. Turns out 75 was the perfect weight. I decided to go for burnout on the last set, but still only managed 10 reps.

AUG 31: [87,8 Kg] [94 pts]
This is it, the last day of the challenge. It looks like I will end up with a weightloss of 7 Kg (15,4 Lb) which was my goal. I will of course give it all I got today to try for a little extra. Ending on a cardio day, this means walking to the gym and back, and doing another record attempt on the elliptical. I'll come back tomorrow morning with a long recap/summary post...
...Well, the record attempt was a bust. I didn't even get to 450 kcal. I think it was yesterdas leg-day that stoppd me. I could hardly get my heartrate up to 150 bpm before my thighs seized up. O well, live and learn. I burned some fat anyway, and that's what counts right now.

END OF AUG. CHALLENGE! SEP 1: [87,1 Kg] [94 pts]
-----------------------------------------------------------------
Goal: Reach 88 Kg for a total weightloss of 6,8 Kg (15 pounds)
Result: Reached 87,1 Kg for a total weightloss: 7,7 Kg (17 pounds)
-----------------------------------------------------------------
Alcohol consumed: Not a drop!
Softdrinks consumed (diet or otherwise): Ditto!
Candy consumed: None!
Fast food consumed: Nada!
Total cheat meals: Zero!
-----------------------------------------------------------------

Woah, I did it! I didn't go easy on myself when I set up this program, and I had some doubt as to wether I could stick to it for a month. I had a couple of tiny slip-ups, but nothing serious. Over all it has been a great success, and I owe a big thanks to John Stone for taking the initiative and getting me going, and to all you "challenged people" for motivating me with your daily posts. I hope I see you all in the September challenge too!

Some things I learned that will help me on the next challenge:

Hold on to the points! I kept my 100 points for a long time, but when the number dropped to 99, I found it much MUCH easier to say goodbye to another, and another. Lesson: Go for perfection.

Don't just go through the motions when training. It was on the days where I completely drained myself, going for new personal records that I was feeling high on success. Those were also the days that yielded the best results. After only a few days of "I can't catch my breat - I wanna puke" cardio sessions, my heartrate dropped by about 20 points.

Take a day off! That was a big mistake in my program. I did not allow for any cheating or resting. Eventually, this caused me to get a bit fed up with the whole thing, and I got into a bit of a "meh, screw it" attitude. Had it been just me going solo, I thik I would probably have quit alltogether.

Well, that's it for my rant, seeya in September!

danswanton

Fri, July 28th, 2006, 06:53 PM

GOAL: Bulking

COMMENT: This is my first bulk and my first challenge.

(I'm moving on July 30th, and I start my first full-time job on August 1st, so I'm leaving the specific workout days flexible for now. Until things settle down, I will be subtracting one point on Sunday night for each of the four workouts not completed during the past week.)

WORKOUT SCHEDULE
Weight training: 4 days a week
- Chest & Triceps
- Back & Biceps
- Legs
- Shoulders & Abs

Cardio is optional.

MEAL SCHEDULE
At least six meals per day. One cheat meal per week.

STARTING STATS
WEIGHT: 159.6 lbs
BODY FAT %: ~9.5%
BODY FAT: 15.0 lbs
LEAN MASS: 144.6 lbs
BENCH PRESS: 185 lbs. 6 reps first set. 6 reps second set. 4 reps third set.
CHIN UPS: Body weight. 8 reps first set. 4 reps second set. 3 reps third set.
SQUATS: 150 lbs. 6 reps first set. 6 reps second set. 6 reps third set.
CHEST: 39.5"
WAIST: 32.0"
NAVEL: 30.75"
HIPS: 37.25"
THIGHS: 22.25"
ARMS: 13.25"
FOREARMS: 11.75"

END STATS
WEIGHT:
BODY FAT %:
BODY FAT:
LEAN MASS:
BENCH PRESS:
CHIN UPS:
SQUATS:
CHEST:
WAIST:
NAVEL:
HIPS:
THIGHS:
ARMS:
FOREARMS:

WEEKLY PICTURES
http://aquatica.mit.edu/~swanton/fitness_images/august100.png

DAILY LOG
AUG 1: Did Chest & Triceps yesterday, and Legs today. I ate my six meals, although I didn't count calories. I'm the kind of sore that's only possible when one has'nt lifted weights for six weeks.[100 points]
AUG 2: I ate my six meals, so I get to keep my points, but I did over 1.5 hours of cardio and I should probably have eaten more.[100 points]
AUG 3: Six meals. No workout. I'm still so sore from earlier in the week that I'm pushing Back & Biceps to tomorrow and Shoulders & Abs to Sunday.[100 points]
AUG 4: Forgot to update. Six meals. Back & Biceps workout. -1 Point.[99 points]
AUG 5: I updated my weekly stats and pictures today. I have a hard time getting consistent pictures and measurments, but here are the numbers: weight +2.8lbs, body fat +0.8lbs, lean mass +2.0lbs, chest +0.25in, waist ~0, navel ~0, hips +0.25in, thigh +0.5in, biceps ~0, forearm ~0, calf ~0, neck ~0. If the numbers are accurate, this was an encouraging first week.[99 points]
AUG 6: Abs. Six meals. No deductions.[99 points]
AUG 7: Chest & Triceps. Six meals. [99 points]
AUG 8: Forgot to update. Six meals. No workout, company beach day. -1 Point. [98 points]
AUG 9: Over an hour of cardio. Six meals. [98 points]
AUG 10: Seven meals. I was low on time so my workout was 3 sets of chinups, 3 sets of squats, and 1 set of seated rows. I'll decide on Sunday whether to deduct points for this (based on whether I can make up the exercises I missed by then). [98 points]
AUG 11: Six meals. Dinner was a cheat meal -- six month anniversary with my girlfriend. No workout. This cheat meal was my first this month, and I scheduled one per week, so no deductions. [98 points]
AUG 12: Six meals. No workout. Forgot to post. -1 Point. [97 points]
AUG 13: Five meals. Skipped Abs workout. Forgot to post. Didn't update weekly statistics. Failed to make up for weak Thursday workout. Fitness is not a priority for me right now, and it shows. -5 Points. [92 points]
AUG 14: Six meals. Chest & Triceps. [92 points]
AUG 15: Six meals. Legs. According to my measurements, which are almost certainly wrong: weight +1.0 lbs, lean mass +1.6 lbs, fat -0.6 lbs, chest +0.25 in, all other measurements the same. I took another picture which looks pretty the same as the past two. You'll probably need to refresh the page to force your browser to load the new version. [92 points]
AUG 16: Six meals. 1 hour of cardio. [92 points]
AUG 17: Six meals. Back & Biceps. My sleeping habits have been terrible lately, and I'm taking off a point for that: -1 point. [91 points]
AUG 18: Six meals. Didn't update. -1 point. [90 points]
AUG 19: Six meals. Didn't update. -1 point. [89 points]
AUG 20: Five meals. Skipped ab workout. -2 points. [87 points]

featherz

Sat, July 29th, 2006, 01:23 AM

I'm in! I gained a couple of pounds this month and was planning to start my own challenge so this works for me.

GOAL: lose fat/up to 5lbs.

COMMENT: Gained a couple of pounds by a lil extra here and there although mostly clean.

WORKOUT SCHEDULE
Monday: Fasted AM Cardio, Full Body Workout PM (NROL)
Tuesday: Plyometrics or HIIT
Wednesday: Fasted AM Cardio , Full Body Workout PM(NROL)
Thursday: REST DAY
Friday: Fasted AM Cardio, Full Body Workout (NROL)
Saturday: AM Circuit Training or HIIT
Sunday: HIIT and or/Yoga

(NROL: New Rules of Lifting, Fat Loss II)

MEAL SCHEDULE
six meals per day, one cheat DAY per week (Saturday). Weigh in is on Friday. I eat BFL style, P/C at each meal, approx 40/40/20. Fish Oil Caps 6/day.

STARTING STATS
WEIGHT: 125.8
BODY FAT: Approximately 18%
ARMS: 10.5
CALVES: 13.5
CHEST: 32.5
FOREARMS:
HIPS:33
THIGHS:19
WAIST:24.5

END STATS
WEIGHT:124.4
BODY FAT:17% (Omron)
ARMS:10.5
CALVES:13.5
CHEST:31.5
FOREARMS:
HIPS:32.5
THIGHS:18.5
WAIST:23

Shaved off just a tad, but that's what I was looking for!
DAILY LOG
August 1: Day 1! Fasted morning Cardio done so far. Diet perfect, plyometrics done for this evening. No points deducted (but alas, I am hungry! :)).. Calorie total 1550, 18/40/42

August 2: Did my fasted cardio in the AM, have done my NROL Fat loss weights workout (A). Meals all a-ok, no deductions for today.

August 3: Planned rest day as far as exercise goes. Did well on Diet, which is good since I was in a procedure room all day sedating people for colonoscopies. Fun fun! Still 100 points. Tomorrow is Cardio+ Weights.

August 4: First weigh in, very little weight lost /sniff.. Measurements look a tad better, however. Ah well, it's only been a few days. Morning cardio and afternoon weights done and diet on track. Tomorrow is planned 'clean' refeed/cheat day but I will be doing exercise as well. :) (100 points)

August 5: Morning cardio done, weights also done. Today is free day, YAY! :) Still 100 points as this is built into BFL (my plan)..
August 6: Still going! Already did cardio and may throw in some extra workout or another later today. Diet so far is fine!

August 7: I hate mondays! :) Morning Cardio done, weights will be tonight after work. Update: Weights all done,diet on track today. I still hate mondays. :)

August 8: Morning Cardio and HIIt (evening) done. Diet OK, 1600 cals with a whopping 50 grams of fiber today. :P

August 9: Cardio done, weights in a few minutes. Diet so far on track, but that's easy to do when there's nothing tempting in the house. :P

August 10: Today is rest day, but I threw in some AM Cardio. :) Diet is all packed and ready to go in my lunch bag !:) End of day, diet on track even with a crappy day at work. Bleh. :(

August 11: Woot! After that crappy day at work, down almost 2 pounds. Let's hope it stays off. Keep in mind I'm on the leanish side already so any change is a plus! Cardio done this morning. Quit job :), did weights. Diet OK - I did have 100 calories over my usual but only had one hour of sleep so I legitimately had to have a little extra. Ah, the life of a nurse. I thought I was fitting in great, but it turns out my coworkers complain I am too hyper. Must be the AM caffeine and cardio. :P

August 12: Free food day! Morning cardio done.
August 13: Morning Cardio done, weights in a bit. Diet so far is on track after a fun free day yesterday. Weights all done, diet on track. Tomorrow is Monday. i still hate mondays. :)

August 14: Morning cardio done! Weights done! Diet went well. Work was also tolerable, made even better by knowing I am leaving. :)
August 15: Morning cardio done! Hope everyone else is doing well.
August 16: Morning Cardio done, weights later. Diet so far is going OK, although I have a job interview today so we shall see. :) Job interview went well, I think I have it, but you never know what will happen. Diet still OK - this is a weight+cardio day so I allow myself about 1800 cals. Weights and cardio both done.

August 17: Rest day. Food on track , no points off unless I go off the deep end before sleep :) :)..

August 18: Diet on track, weights and cardio done. Oh, and I got a new job! Tomorrow is free food day AND the celebration! :)

August 19: Free food day, yummmmmmm! :) Cardio done for the morning.

August 20: Wow, the month is almost over! Cardio done. Weights done, on to fat loss III. I think i will take a point off today - ate all clean but a little over my calorie targets. So 99 points (still good!).

August 21: Cardio and fat loss III weights done. Diet on track, still 99 points! :)
August 22: Cardio done, HIIT done, diet on track.
August 23: AM Cardio done. Weight day again. Weights done (fat loss III, NROL). Diet on track today . Hope everyone else is doing well. I spent the day cleaning - bleh!
August 24: Last day of 'old job' - wish me luck! Hopefully I can avoid an exit interview. 'Off day' as far as exercise goes. Diet will probably be fine unless I end up with a party to not eat at. :) Update: job done, diet on track, no exit interview. Just 'here's yer money, bye!'. :)

August 25: Weights and cardio both done, diet on track so far. TOmorrow is free day. Any September challenges yet? Will have to check. :)
August 26: Cheat day, whee! Hour of cardio done this morning. Don't usually go this long, but felt like it today.
August 27: Cardio done, weights later. Diet so far is on track! Did P90X chest and back today - an hour of pullups and pushups. Whew..
August 28: Cardio and weights done. Diet on track! Still 99 points.
August 29: AM Cardio (step) done, PM Plyo X done. diet OK. 99 points.
August 30: Cardio and weights done, diet on track. Almost done with the month, YAY! I don't think I've lost much this month, but I've been more structured and certainly at least maintained.
August 31: Yay!! last day! I will post stats tomorrow morning as my weigh in is on Friday. Today is an off day. Diet will be OK (nothing in the house to make me slip), but no exercise except a bit of cardio this morning to wake me up.

carguy

Sat, July 29th, 2006, 09:47 AM

GOAL: Bulking

COMMENT: I feel odd being one of the few bulking here. But I'm coming off of a successful cut and need to add some lean muscle mass. This will be a moderate bulk as I plan to fully bulk starting in September.

GOAL: My goal will be to gain 10 pounds and add at least 1" to my chest and 1/2" to my biceps.

WORKOUT SCHEDULE
Weight training: 4 days a week
- Back / Traps
- Chest / Abs
- Legs
- Shoulders / Arms
Cardio: 3 days a week (2 days of 1 hour Group Power class at gym, 1 morning of 45 minute AM LISS.)

MEAL SCHEDULE
Six meals per day, one cheat day per week (floating). I will try to increase my calories but I have never kept track of macros. Plenty of protein and clean foods.

STARTING STATS
WEIGHT: 169#
BODY FAT: 9.3%
ARMS: 13.5" cold Flexed
CALVES: 15"
CHEST: 38"
FOREARMS: 11.75"
HIPS: 37"
THIGHS: 22.5"
WAIST: 30.5"

END STATS
WEIGHT: 167# Delta 2# lost
BODY FAT: 10.2% Delta .9% Up
ARMS: 13.75" Delta .25" Up
CALVES: 15.25" Delta .25" Up
CHEST: 39" Delta 1" Up
FOREARMS: 10.75" Same
HIPS: 37" Same
THIGHS: 22" Delta .5" Down
WAIST: 31" Delta .5" Up

DAILY LOG
August 1 Did hour of fasted LISS outside this morning. Hot and humid but went well. All but the sixth meal is done and according to plan. Thick protein shake before bed and
this day is done. 100 points.

August 2 Another good day. Had a great chest/abs workout. Personal best on bench press (still too low). Weighed 170# this morning and am just feeling bigger (may be psychological). Measured my biceps right after workout just to see the bigger number on the tape. Hope to be there cold by the end of the month. Clean food all day. Still 100 points.

August 3 One hour of fasted LISS to start the day. But today was cheat day. Had a pitch-in at work and indulged. Had friends over for dinner and indulged again. Eating to gain weight is hard for an ecto but it's coming back to me. Still 100 points. Page 3 posters rule! Let's keep more of our points than page 1, 2, 4 or 5.

August 4 Leg day went well. Got to go into the gym a little later than usual because I didn't have to work today. But I did have to attend a retreat that lasted the whole day and I had no control over the meals. But I took my own snacks and healthy stuff and made out OK. Oh, and after yesterdays cheat day, I had actually lost weight this morning. Grrr. Still 100 points.

August 5 Almost overdid it this morning. Got up early and jogged. Then went to gym for shoulders/arms. Stayed for Group Power cardio hour. Came home and washed/waxed the car. But, today is also my wedding anniversary (28 yrs). So I took a nap and then we went to Outback for a nice dinner. I had a steak with broccoli and low-fat dressing on my salad. One beer, but hey, it's my anniversary. I'm not deducting any points unless you make me. Still 100.

August 6 Started out OK today with fasted LISS. But Sundays throw off my meals and I will miss one today. Plus, I weigh less than when I started on Aug. 1. I should have said I would maintain this month and then start my bulk in Sept. Oh well, -1 point. 99

August 7 I was the only one there at my Group Power class at the gym today (it is at 5:15 am). Just me and the instructor. Did it anyway. Also had a good Back/Traps workout. Meals were all on point. Still 99 points.

August 8 One hour of fasted LISS to start the day. Pretty clean meals the rest of the day. Not a good day though. Explain later. 99 points.

August 9 Better day today. Morning fasted LISS instead of weights again. Meals were good. Staying with 99 points.

August 10 Made it into the gym this am for a good chest/abs workout. Felt good all day. Meals were really good today considering this is supposed to be my cheat day. Don't think I'll be gaining much weight this month but measurements are creeping up so that is a good sign. Getting into body-weight dips and doing better at bench pressing. 99 points.

August 11 Ugh. Leg day. But got through it. Meals were all clean. Looking forward to road rally tomorrow and perfect weather is predicted. TGIF. Still 99 points.

August 12 Had a great time at the road rally. Got a little sunburned through the sunroof. Got in my LISS early but meals were all over the place and not timed well. I'm deducting a point but I don't care because it was such a good day. Hope everyone else is enjoying their week-end. 98 points.

August 13 Sundays are hard but today is going well. Clean meals so far and getting them all in. Wanted to take a nap this afternoon and kept getting interrupted by phone call 2 minutes in. So, I decided this wasn't meant to be and I went for a brisk, one hour walk in the sunshine. Much better use of my time. Then, when I got back I did my shoulders/arms workout at home. I found out I have everything necessary to do this at home so it saved a drive in to the gym. I'm going to a car show later today. Oh, and I've posted a mid-August update photo. Not the same pose, but at least it's current. 98 points.

August 14 Just getting ready to go to bed and realized I hadn't posted. Had a fairly good work out at the gym this a.m. but was hampered by sore right knee. Meals were great today. Weight is still just so-so. Keep 98 points.

August 15 Morning LISS (very foggy) went well. All meals clean. I resisted the same chocolate brownies twice today. Sometimes it seems odd considering I'm trying to "bulk" but I'm trying to do it right and I have a big cheat day coming up on Saturday (a wedding and a class reunion on the same day). The reunion is of my elementary school. I was always a shrimp in grade school. I think the people who haven't seen me since 8th grade will be surprised. I'll be anxious to see how many of my classmates (men) have a waistline less than 32". Just need my evening meal and I can go to bed. 98 points.

August 16 Got a lot done today. Got in my workout and even washed my car before I went in to work (at 8). Meals were fine but probably not enough calories. Went our for dinner but had grilled salmon. Feeling strong. 98 points.

August 17 Got in a good run this morning. All meals were right on. Thinking about doing my leg routine tonight before bed instead of tomorrow morning (I'm eating an apple as I speak so I will be ready). Good luck to all of you who are affected by the beginning of the school year. Hope it's a good year for all.
98 points.

August 18 Went out for my morning LISS and decided to run for a while. I ended up running the whole rest of my route! Found out later it was 2.5 miles. Felt good and I could have gone longer but had to get back and eat and shower before work. Co-worker's last day meant cake but I avoided it and had a banana instead. Rest of my meals were OK. Looking forward to a major cheat day tomorrow. Down 3 pounds but I'm going to deduct for that at the end of the month. I'm pretty sure I won't be able to post tomorrow. Still 98 points.

August 19 I'm gonna cheat a little today and post early. The reason I can is that today is my cheat day so I know I can't screw up my meals. And I just finished my morning LISS and I'm about to do my shoulders/arms routine. I'm getting excited about the class reunion tonight. I'll be seing some people I haven't seen since I was 13. I remember on of my friends in the 7th grade was worried that he was growing boobs. Now I know what that is called and that it is common and that most guys grow out of it. But back then I kept checking to see if I was growing boobs too. Good luck to all. Less than 2 weeks left. 98 points.

August 20 Beautiful wedding yesterday. Meal was actually not too bad cheat-wise. Desserts of course weren't. The grade school reunion was great. It was fun seeing people I haven't seen in years. I was in better shape than 99% of them but I kinda expected that. Meals today were not so great and timed poorly. Got in good cardio this afternoon on a beautiful walk/run outdoors. -1 point. 97 points.

August 21 Not bad for a Monday. Group Power at the gym and back & shoulders. Deadlifted 260# which is good for me. Meals were all clean so no lost points today. Didn't think I would but signed up for the September challenge. Hope there are some more bulkers this time around because I need some competition to eat big. 97 points.

August 22 Got in some good cardio this morning and ate well all day. Although my evening weight is not the one I record or use, I gained 6 pounds in one day! The morning weight I do record was still 3.5# gained. At least it's a step in the right direction and it may mean I won't end up losing weight on this "bulk". Still 97 points.

August 23 Good work-out at the gym this morning and even ran a mile afterwards. Meals were clean and weight is inching up very slowly. Dips are definitely improving so I'm feeling good about my strength. Tomorrow will be a nightmare to keep my meals on time. We'll see. Still 97 points.

August 24 Got in morning cario and meals were good up to 4 pm. Then went to an auction with my bro-in-law and had no control over fool or timing. Ended up eating poorly and even having a DQ cone. Will try to get back in step tomorrow. Hey, I just remembered, this is my cheat day so I don't have to deduct. Whew. 97 points.

August 25 This week-end I will be tied up all day Sat. and Sun. so today I did both my legs and shoulders/arms routines at the gym. Meals were not great but OK. My team won in football tonight. I probably won't be able to post tomorrow unless I can get to a computer. I think my arms are growing a little. Still 97 points.

August 26 Checking in early today. Shortened morning LISS already in and breakfast. I'll let you know how the retreat went tomorrow and determine if I lost any points due to food.........Back from the retreat and I couldn't get in clean meals. -1 point. 96 points.

August 27 The retreat at my church was awesome. I feel completely renewed and refreshed. But the meals today weren't any better than yesterday. I did get up before everyone else and jogged. But I'm still subtracting another point. 95 points.

August 28 Had a great workout at the gym this morning plus Group Power. I even deadlifted 270#, a new high for me (I know, lame to most of you). Meals were going good but then we went out for dinner and I ordered too quickly (salmon) thinking it would be grilled but it turned out to be in a heavy sauce over cheese mashed pototatoes. So I enjoyed tit all plus bread sticks and had a dessert and consider this a major unscheduled cheat meal. -1 point. 94 points.

August 29 Morning LISS, clean meals throughout. Went to the gym this evening for another Group Power class. Weight is up a bit. Feeling strong. 94 points.

August 30 Not a good day. It was my off day but meals were fine. Had to be in meetings from about 9 am to 8 pm with an hour off for dinner. Found out my nice neighbor man died this morning. Weight was down again this morning. I have no idea what my final stats will be like tomorrow when this ends. Still 94 points.

August 31 Wow. Over already. Didn't go as planned. I knew right away that bulking was not the right choice. I ended up LOSING 2 pounds instead of gaining 10. But, my other goals went a little better. I added 1/4" to each arm and 1" to my chest. My %bf only went up .9%. My lifts are up and I'm feeling stronger. I will get more serious about bulking in September. I look a little (lot) stringy so I need some mass. Now I need to get my arms up over 14" and my chest up over 40". Final 94 points.

Good luck everyone.:tu:

Cytochrome

Sat, July 29th, 2006, 07:05 PM

GOAL: Cutting

COMMENT: I'm in. Hopefully I can find my abs along the way, too.

WORKOUT SCHEDULE
Weights:
-Day 1: Chest & calves
-Day 2: Back & abs
-Day 3: Delts & calves
-Day 4: Legs & abs
-Day 5: Rest
(Repeat)

Cardio:
Sun, Tue, Fri: 20 min. HIIT plus 25 min. regular cardio
Mon, Wed, Thu, Sat: 45 min. regular cardio
-Friday's HIIT includes plyometrics
-Saturday's cardio is light/low-impact

MEAL SCHEDULE
5-6 meals per day, clean food. Dinner is low-carb. One scheduled cheat meal around Aug. 11th? Edit: done on the 6th.

STARTING STATS
WEIGHT: 141
BODY FAT: 20%

END STATS
WEIGHT:
BODY FAT:

DAILY LOG
July 31: Clean Slate [100 points]
August 1: HIIT and cardio done; today's my rest day for weights. First day is in the bag. [100 points]
August 2: Cardio done; chest & calves workout done. Tired now (extra walking?). [100 points]
August 3: It's Thursday, so took new stats: 139.5 lb at 19% BF. Yay for continued progress. Regular cardio done--slow start but seemed easy towards the end. Glad I upped the ante by adding HIIT sessions this week. Back & abs workout done. As parts of me become increasingly lean, the soft parts contrast more...so I'm feeling kinda flabby. So far to go. Argh--mental roadblocks. Just have to press onward. So that's what I'm doing. Very enamored with all the fresh veggies and bean salads and nice cuts of fish I eat, though! I don't miss junk when I just don't eat it at all. [100 points]
August 4: Went to bed a bit late, but couldn't sleep in much due to loud construction outside my window! So was a bit tired for plyos/cardio this morning. Plyos kicked my ass--man my legs are jello now, and this with leg day tomorrow! I'll go light. Delt & calf workout done. [100 points]
August 5: Oh man my butt is sore. Legs are alright, though. Slept on my arm weird and it kinda hurts. Ow. Light cardio done. Light leg workout (focusing on hamstrings and stretching) done. [100 points]
August 6: Feeling like I needed a bit of rest, especially with my shoulder whacked (again!--forgot that I'd impinged it before). So didn't do cardio first thing in the morning and have been having a lazy day, but will go do HIIT on the treadmill for a change in a bit. Lazing around has sort of made me want junk food, but luckily I've got this challenge to make me think twice! Or else I'd probably be knee-deep in ice cream and doughnuts.:D So managed to keep the cheats to two meals [-2 points]. HIIT/cardio done. Hope doing chest tomorrow is alright with my shoulder... [98 points]
August 7: Man, getting back on the wagon after cheats is HARD. Did cardio though, and feel much better. Good chest & calf workout done (upped my bench!). [98 points]
August 8: HIIT/cardio done; back & abs workout done. Still suck at pull-ups. Shoulder's feeling better already! Morale is doing better as well. [98 points]
August 9: Had breakfast, so cardio won't be in a fasted state but going to do it in a moment and that's what really matters. Need to get regular sleep hours--that helps a lot! Delts & calves later but without my training partner. :( Cardio done; workout done. [98 points]
August 10: New stats: 138.5lb at 18% BF. Don't know how I managed that with the big ol' cheat day. :confused: Hmh. Cardio done; legs & ab workout done. [98 points]
August 11: Plyos/HIIT/cardio done! No weights today. Good clean food as usual. [98 points]
August 12: Light cardio done; chest & calves done (gym closed :( but worked out at home). New veggie salads keep things interesting! Nice to have a little bit of smooth sailing *knock on wood*.
August 13: Did HIIT/cardio an hour after I got up because it was EARLY and I was just trying to wake up. But did it, felt good, and did back & abs workout later in the day. Getting better at pull-ups... Smooshed dinner closer to post-workout meal than usual 'cause I want to get to bed even earlier tonight (to get up earlier tomorrow!). Yay mornings! [98 points]
August 14: Up early and actually had a lot of energy, so cardio's done. :tu: Weights done. Unauthorized snacking. :( [97 points]
August 15: Ovulation sucks! Was doing so well. Plus getting sick. So there go another couple points. Very important to get back on the wagon now! [94 points]
August 16: I don't wanna talk about it.... [90 points]
August 17: New stats: 145 lb. at 18% BF, so only gained a pound of fat. Not so hideous. Feel puffy, though. Getting sick really throws a wrench in things. Luckily I'm feeling better today, aside from the giant phlem ball. Ew. [90 points]
August 18
August 19
August 20
August 21
August 22
August 23: Today's the first day I'm not feeling like my head's been run over by a truck. I haven't been that sick in a WHILE. Not fun. Lost a lot of points. :( I guess I was really burned out, too. But I'm hangin' in there and now that I can exercise again I'm feeling much more chipper about the whole thing. [70 points]
August 24: Light cardio today. :tu: [70 points]
August 25: Unauthorized food. [69 points]
August 26: Almost to the end! Feeling particularly good today, as I have use of my nostrils/sinuses again! I know, exciting. [69 points]
August 27: Got up early but snoozed a bit. Lowerbody today. [69 points]
August 28: Brownies. :( [68 points]
August 29: Watched Pumping Iron! I have to go work out like...RIGHT NOW! Good motivation. [68 points]
August 30: This month was sort of a wash. :( I think I ended up right where I began! Argh. Keep on keepin' on with next month, I guess... [68 points]
August 31: Well, it sucked and I hobbled to the end of this challenge, but I made it! I didn't just quit. Same stats as I started with...at least I didn't get fatter?
______________

mike45

Sat, July 29th, 2006, 11:59 PM

mike45's Official "100 Challenge" Entry

Goal

Eat more meals, as well as healthier meals while gaining weight. (Guess this would be a clean bulk)

Comment

I've been doing real good as well as working out and running goes (this can all be atributed to summer football practices), but my eating has not been as great. I want to gain weight so I've been eating big meals often, but they haven't always been healthy. I feel that I need to eat better to truly get the FULLEST out of all the exercising I've been doing.

As one of my coaches said, "you shouldn't be giving a Corvette regular brand gas"

Exercise Schedule

To make this clear, football is every Monday, Tuesday, Thursday and Friday, for two hours. On Monday and Thursday there is Lower Body weightlifting first, then agility cardio. On Tuesday and Friday there are many sprints and other runs followed by Upper Body lifting. We have a professional strength and conditioning coach, and the sets and reps as well as exercises are changed weekly.

Edit - Week 3 is an off week for me, after working out 6 weeks over the summer. I will still be eating the same scheduled meals, but no planned cardio or weight exercises. I will not deduct points for workouts, since it is what my body will need at the time. However, I will not allow a cheat meal or cheat snack for that week.

Cardio: Four (4) Cardio Sessions per week (Running sessions of football camp)

Mon: Lower Body
Tues: Upper Body
Weds: Off
Thurs: Lower Body
Fri: Upper Body
Sat/Sun: Off

Nutritional Schedule

Five-Six meals per day, ONE cheat meal and ONE cheat snack per week.(these will take place any time during the week, whenever I feel necessary).

Current Statistical Data

Weight: 160 lbs
Body Fat: tbd

Activity Log

[Week 1]
31.Jul.2006: (challenge begins tomorrow)

1.Aug.2006: [100 points]. Lets keep it this way!

2.Aug.2006: Ate all 6 meals as planned. Practice was cancelled today due to extreme heat (over 110 degrees with humidity on Heat Index). I did a body weight workout - pushups, situps, leglifts - to semi make up for the missed practice. [100 points]

3.Aug.2006: Ate all 6 meals as planned. Today was an off-day, but I definitely burned some calories at work with this heatwave we've been having. So after Day 2 the total remains at ...[100 points]

4.Aug.2006: I ate 5 good meals today; I plan on changing my meal plan to a range of 5-6 meals a day(Instead of strictly 6). Summer football practice was AGAIN cancelled due to the heat wave, but it will resume tomorrow. I got some exercise in a friends pool today, but it was not nearly the same as a regular cardio/weights workout would have been. 1 point has been deducted for a missed workout. [99 points]

5.Aug.2006: I ate 6 good meals today, but I also used my cheat snack for the week. The cheat snack was laffy taffy and a few airheads. Not exactly worth it, as I don't even like candy that much, but thats okay. Today football resumed, and it was a good practice. About 16 sprints with 30 seconds rest in between, followed by 3 quarter-mile runs, followed by a good upper body workout. I'm pretty tired...so I'm going to go watch some good ol' Law and Order and then call it a night. [99 points]

6.Aug.2006: Today was an off-day, and I got to sleep a little later. I ate 5 meals, and one of them was my cheat. Sizzling Jack Daniels Steak Fajitas at Fridays...and they were great. I had desert with the meal (brownie ice-cream thing), and at first thought it wouldn't count as an extra cheat because it was part of the meal. But, I can't be leniant like this because it would defeat the purpose of the challenge by bending the rules of my personal challenge guidelines. So, the dessert will count as an extra unplanned cheat, and I will deduct 1 point. I'm not happy at all about losing 2 points on the first week, but tomorrow starts a whole new week and I won't let it happen again! [98 points]

[Week 2]
7.Aug.2006: Today I ate 5 meals, and used my weekly cheat snack which consisted of one bagel with cream cheese and half of a buttered bagel. Today was an off day, but football resumes tomorrow so I'm gonna go relax and then get to bed. [98 points]

8.Aug.2006: Forgot to update...D'oh!-

9.Aug.2006: Errr...I'm dissapointed I forgot to update yesterday...I even thought about updating several times but was just procrastinating, but I just went to bed without remembering. Well that's the stupidest way to lose a point - the easiest part of the challenge and I made myself lose a point for it. The last two days I've eaten well, 5-6 meals each day, intense football workouts both days, and I've been drinking a good ammount of water. Just found out there's gonna be cuts on varsity football this year, so I'm gonna keep my eating very good to be in the best shape I can during my week off from lifting next week. Time for bed, no practice tomorrow. =) [97 points]

10.Aug.2006: Used my cheat meal today, 3 slices of pizza and some ice cream. Other meals were good, today was a day off. I had some chips/cookies at a friend's house tonight, so thats a lost point. Good news is I don't feel bloated or any usual negative after effects of a cheat meal, and I'm full of energy way past when I usually go to bed. Probably just the sugar. Back to practice tomorrow! [96 points]

11.Aug.2006: Today I ate 5 meals....one of them was an unplanned cheat. Went to Friendly's with the people from work and somehow it got in my head that a steak quesadilla wouldn't be a cheat. The menu made it sound healthy but once it comes...we all know it's not. Good news is that it came with 2 scoops of ice cream, hot fudge and whipped cream - and I gave it away to a co-worker. Practice was shortened because of lightening today, so I worked out when I got home. Tomorrow I'm going to Friday's and possibly the movies with people from work and I'm going to try my best not to cheat. It's funny, that before this challenge I always considered myself a healthy eater because I ate healthier than most to all of the people I know. But this challenge is helping me realize how much I actually do cheat, and that limiting the cheat meals can really help my progress. [95 points]

12.Aug.2006: Didn't update...

13.Aug.2006: Had football and worked out on Friday, but ate a cheat snack at the movies as well as not updating. (-2 points). Also had a cheat desert today (-1 point) Next week I'm getting back on track, definitely, no excuses, no cheat meals/snacks. [92 points]

[Week 3] - (Week off from lifting)

14.Aug.2006: 6 good meals, no workout - feeling good...short update.
15.Aug.2006:

16.Aug.2006:
17.Aug.2006:Wow...forgot to update 2 days....cheated twice yesterday (-2) and missed 2 updates (-2)...and I thought it'd be easier to eat healthy while having nothing to do...its definitely not.
18.Aug.2006:
19.Aug.2006:
20.Aug.2006:

[Week 4]
21.Aug.2006:
22.Aug.2006:
23.Aug.2006:
24.Aug.2006:
25.Aug.2006:
26.Aug.2006:
27.Aug.2006:

[Week 5]
28.Aug.2006:
29.Aug.2006:
30.Aug.2006:
31.Aug.2006:
1.Sep.2006:

michaeleaton

Sun, July 30th, 2006, 12:28 AM

Michael Eaton's Official "100 Challenge" post

GOAL: My goal is to get my bodyfat below 20%. So in general, i'm cutting.

COMMENT: I've gained 50+ pounds (mostly fat) since I graduated high school. I'm currently a Junior in college an would like to become healthy.

WORKOUT SCHEDULE
Monday: Morning Jog, 15 mins (+5 mins each week of challenge) (AM)
Tuesday: Treadmill, 30 mins (AM); Weight training: Back, Shoulders, Biceps, Triceps, Legs, Abs(AM)
Wednesday: Morning Jog, 15 mins (+5 mins each week of challenge) (AM)
Thursday: Treadmill, 30 mins (AM); Weight training: Back, Shoulders, Biceps, Triceps, Legs, Abs(AM)
Friday: Morning Jog, 15 mins (+5 mins each week of challenge) (AM)
Saturday: Treadmill, 30 mins (AM); Weight training: Back, Shoulders, Biceps, Triceps, Legs, Abs(AM) (Except Aug 5, will be in the wilderness camping)
Sunday: Morning Jog, 15 mins (+5 mins each week of challenge) (AM)

MEAL SCHEDULE
5 meals per day, Absolutely no cheat meals (Cheat meals harm my motivation).

STARTING STATS
WEIGHT: 236.2
BODY FAT: 25.5 %
ARMS: 15.5
CALVES: 17
CHEST: 43
FOREARMS: 12
HIPS: 46.5
THIGHS: 26
WAIST: 45

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1:
So far So good, did my morning workout. It felt good, but still adjusting to physical activity. Also ate all of my meals.
-0 Points [100]
AUG 2:
Did my scheduled morning jog. Got my fat calipers + myotape and updated some of my start stats. Ate all schedule meals and have not came close to dropping off the band wagon.
-0 Points [100]
AUG 3:
My morning workout was awesome. Added a couple of new exercises to my routine. Ate all my meals as scheduled. The worst part of the day was watching a friend eat a loaded up Subway sandwhich. I must admit, my mouth started to water. I've noticed a little more stress (I'm a stress eater), and I've been forced to find new ways to deal with it. I wish everybody luck with the remaining 28 days.
-0 Points [100]
Aug 4: Oops, I forgot.
Aug 5:
Ha, just realized that I forgot to report in last night. Well, there goes my first point. But yesterday went as planed, ate 5 meals, and did my morning run. The run is starting to feal easier, so I'm glad I'm upping it to 20 minutes next week.
-1 Points [99]
Aug 6:
Camping was fun last night. Sublixed my shoulder yesterday, and rested it most of today. Ate my meals as scheduled and jogged as scheduled. I'm starting to see noticeable results (Started on 7/24/06) from the lifestyle changes I've made.
-0 Points [99]
Aug 7:
Did my morning jog. Actually did approx 25 mins, including a cool down period. The added time didn't seem to make things to much harder. The added terrain was fun and I'm looking forward to being able to do a sustained 35 min jog. I ate real good today (5 meals as scheduled). My mid morning snacks consisted of Frozen Fruit blend w/ whey protein. I mainly stick to the berry family of fruits since that is what are bodies absorb best. My arms are still sore. I hope tommorow morning brings arms that feel better before my workout.
-0 points [99]
Aug 8:
My morning workout went as planned. My shoulder is still very sore but improving. I tipped over my mid-morning meal all over the passenger side of my car (Blended Fruit). So I regret to announce I have lost my second point.
-1 points [98]
Aug 9:
Missed my morning cardio. Woke up too late and had to go to work :-(. I did manage to eat all my meals as planned and go for a long walk this evening, but I'm still very dissappointed. I'm looking forward to tommorows workout ;-).
-1 points [97]
Aug 10:
My workout was great! I also ate all of my meals as scheduled. I hope I have more days like this.
-0 points [97]
Aug 11:
My morning jog was awesome. Did 5 mins more than required. I'm ready for next weeks 5 min increase. I also ate all 5 required meals. I'm slowly getting used to this 5 meails a day. I'm slowly increasing my calorie intake, but I'm actually having a hard time eating enough calories. I always feel full with the 5 meals. Also did my measurements yesterday and have seen some good progress.
-0 points [97]
Aug 12:
Had my brother in law, and two sister in laws over the weekend. I had fun watching them eat pizza!. I ate all my meals as planned, no cheats. My workout today was amazing. I added a third set to all of my exercises.
-0 points [97]
Aug 13:
Did my morning jog and had 5 meals. The jog has been extended to 25+ minutes. I ran slightly over 2.5 miles today which was more than I have ran in years. My brother in law ran with me and I bet him that he wouldn't last. He struggled at first but also completed the run. I think that he is also interested in becoming fit, but lacks the means to get there. I ate my first meal late so my eating schedule was a little out of whack, but I kept to my goals. Today was a long but good day.
-0 points [97]
Aug 14:
Jog was good. Ate as planned.
-0 points [97]
Aug 15:
Workout went well. I've lowered the reps an increased the sets. I've come to realize that the 15 rep thing is just not working out. Also ate as planed and even tried some soy milk today (organic vanilla silk). Today was a very positive day. :)
-0 Points [97]
Aug 16:
Woke up late and didn't jog. Ate as planned.
-0 Points [96]
Aug 17:
Had a great workout today. Felt like I could have went forever. I was very pumped. I also ate as planned. I love the lower reps and the higher weight =).
-0 Points [96]
Aug 18:
Good day. Can't wait to see the end of the month results!
-0 Points [96]
Aug 19: Computer Failure!
Aug 20: Computer Failure!
Aug 21: Computer Failure!
Aug 22: Wow, being without a computer for the past three days has been different. I've realized how much I depend on a computer nowadays. Neways. I've had 0 cheat meals, did all my jogs, all my workouts, and am doing really good! I've decided to skip the September challenge because I realize that I've already got a lot of things to worry about this September. I'm working part time (16 hours), taking 16 credit hours at (Michigan State University, Computer Science and Engineering), and spending time with my wife and son. Neways I plan on sticking with my plan, and continuing my revamped workout.
- 3 points (for the missed entries).
93 points remaining
Aug 23: Cardio was awesome. No cheat meals.
- 0 Points [93]
Aug 24: Missed. Installing new Mobo and hard drive.
- 1 Points [92]
Aug 25: Good day. Ate all meals and jogged.
-0 Points [92]
Aug 26: Did calfs, and shoulder rehab today. Also did 40+ mins of cardio. All in all a good day. Also ate my meals as planed. I'm definately having a couple of cheat meals labor day weekend.
-0 Points [92]
Aug 27: Good day today. Ate all meals and jogged. Classes start tommorow.

RDonner71

Sun, July 30th, 2006, 07:18 AM

Awesome challenge.

GOAL: Cut fat, feel better, finish challenge with 95+ points

COMMENT: I haven't maintained a program in a long time. My birthday is August 31st and I can't think of a better gift to give myself.

WORKOUT SCHEDULE
Monday: Upper Body (BFL)
Tuesday: Cardio (running)
Wednesday: Lower Body (BFL)
Thursday: Cardio (running)
Friday: Upper Body (BFL)
Saturday: Cardio (running)
Sunday: off day

5 days per week-abs
Quit chewing tobacco in three weeks (weaning)

MEAL SCHEDULE
Five meals per day, one cheat meal per week (Sunday)

STARTING STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
August 1
August 2
August 3
August 4
August 5
August 6
August 7
August 8
August 9
August 10
August 11
August 12
August 13
August 14
August 15
August 16
August 17
August 18
August 19
August 20
August 21
August 22
August 23
August 24
August 25
August 26
August 27
August 28
August 29
August 30
August 31

jefe

Sun, July 30th, 2006, 11:17 AM

Official "100 Challenge" post

GOAL: Fat loss and kick start myself back on the right path again

COMMENT: I pretty much fell off the wagon late this summer.

WORKOUT SCHEDULE
Monday: Chest, Tricep, Delt
Tuesday: Basketball or 4 mile run
Wednesday: Back, Bicep, Trap
Thursday: Basketball or 4 mile run
Friday: Legs, Abs
Saturday: 4 mile run
Sunday: 4 mile run

MEAL SCHEDULE
Five meals per day. I have a couple birthday parties and a reunion which will be my cheat meals/days (about 1 a week)

DAILY LOG
AUG 1: 100 - Let's do this!
AUG 2: 99 - Ate all meals yesterday, made up missed weight session from Monday, but then cheated as well.
AUG 3: 99 - Yesterday did everything according to plan, best 2 day stretch I've had in a while so let's keep this going!
AUG 4: 98 - Hit all meals, played basketball. Got kneed in the thigh late and it's really tight this morning. I will have to see how I feel tonight as it is leg night. I also need to do something about my carb intake. I don't think it's high enough and when I play basketball for an extended time I really feel wiped, not just tired, but weak, thus the cheat last night. I'll be making some adjustments probably this weekend, but it'll be planned and will still fall within my 5 daily meals.
AUG 5: 96 - I have no real comment. I sucked.
AUG 6: 96 - I nailed it yesterday. I skipped my leg session Friday, and it was still tight where I got kneed when I did my cardio yeseterday. I think later tonight I'll be fine with doing my leg session. Also a scheduled cheat meal today at a birthday party, but I'm going to keep it half way decent due to a few unscheduled ones earlier last week.
AUG 7: 96 - Didn't do too bad on the cheat meal. Got all my other meals and cardio in as well. Leg still extremely stiff so going to skip leg this week and hope it is fine for next week.
AUG 8: 95 - Making progress, and not just towards 0 points left either. Last night I did cheat again, but it was an intentionally small cheat meal that probably didn't even really effect anything, and it purposely made me mad after it and then again now as I type this, because it wasn't worth the point off my challenge here at all.
AUG 9: 95 - Did everything yesterday as planned. Running sucked, not sure, but had side pain I haven't experienced in a while. Hopefully it is just my body adjusting to more frequent workouts.
AUG 10: 94 - Missed an update, otherwise everything was ok.
AUG 11: 92 - Missed update and had a cheat meal.
AUG 12: 91 - Had another cheat. Man these points are disappearing faster than I'd like.
AUG 13: 91 - Feeling the effects of the cheating. Run went better than earlier in the week.
AUG 14: 89 - Work completely blew up, and well, I wasn't 100% disciplined today.
AUG 21: I need to apologize to all the dedicated JSFers for my lack of dedication. I read your stories and see your pictures and get motivated for a short period of time but then never have the dedication to follow through 100%. Realistically my goal isn't the 8-10% BF that many of you have obtained. Realistically I will get to 15% and have a decent muscle mass and I am ok with that. When I read about the 100 pt challenge I thought this would be a good way to make me go beyond that 15% and have the super cut body. But I've learned that at this point in my life, it's not really THAT important. It'd be nice, yes, but I feel too deprived if I can't go to a friends to hangout because I might miss a workout or can't enjoy his wife's spaghetti just because it wasn't on my plan for that day. So I have decided to drop out of this and future challenges until a day, if it arrives, I decide that 10% is a realistic goal. This is an awesome resource and I'll still learn something from you guys every day, but for now my goals and dedication don't mesh with the challenge.

verbicidal

Sun, July 30th, 2006, 01:07 PM

GOAL
Cutting, running faster!

COMMENT
My goals are to (1) fit into a particular pair of too-tight jeans in my closet and (2) be able to run 3 miles comfortably sustaining an 8:30 pace.

WORKOUT SCHEDULE
6x cardio, 3x weight training, and one day of beautiful, well deserved rest and relaxation per week. Because I am moving in mid-August, I plan to set a workout schedule each week based on the above guidelines, rather than follow the same schedule all month.

Here is my workout schedule for week 1:
Monday: 30 min run (AM), full body weights (PM)
Tuesday: cycle class (AM)
Wednesday: 30 min run (AM), full body weights (PM)
Thursday: cycle class (AM)
Friday: 30 min run (AM), 45-60 min cardio of choice (PM)
Saturday: full body weights (AM)
Sunday: rest!

MEAL SCHEDULE
6 meals and at least 10 cups of h20 per day, 2 cheat meals per week are allowed.

STARTING STATS
WEIGHT: 161
BODY FAT: body fat monitor is packed in a box several states away; BMI is 24.1
ARMS: 12.5
CALVES: 15.75
CHEST: 31, 38
FOREARMS: 10
HIPS: 41.5
THIGHS: 25.25
WAIST: 29.5

END STATS
WEIGHT: 158
BODY FAT: 20-21%
ARMS: 12
CALVES: 15.75
CHEST: 31, 37.5
FOREARMS: 10
HIPS: 41
THIGHS: 25
WAIST: 28.5

DAILY LOG
AUG 1: Get 100 points. Take good care of them. Well, It's 8am, and I have my workout and measurements completed, and meal #1 is in my tummy. So far, so good! update: completed day 1, for a perfect score of 100!
AUG 2: Still at 100 points and the scale says I'm down to 159. Eating and workouts are on track. :)
AUG 3: 100 points - Everything's still in check, but I'm feeling very physically drained today. Not looking forward to a double cardio workout tomorrow. What was I thinking when I put together my workout schedule?
AUG 4: Weight at 158. Got up at 5am for my first cardio session. I think I deserve a bonus point for that! ;) Had 1 of my 2 scheduled cheat meals of the week today. 100 points!
AUG 5: Workout is completed, along with an extra yoga session. Holy crap am I tired and sore. I'm glad tomorrow involves no exercise. Today I'm planning on cheat meal #2 for the week...I think it's going to involve a donut ;) Update - had the donut and it was delicious. Still at 100 points!
AUG 6: Weight is down to 157. I can eat donuts and lose weight? How cool. Today is my rest day, but I did a fair bit of walking around the city. Felt pretty dead today. I think I haven't been eating enough for the amount of activity I've been doing, so I upped my caloric intake for the last 3 meals of today. According to fit day, I'm still at a caloric deficit, so it's all good. 100 points, baby.
AUG 7: Did 30 mins cardio & upper body weights....but had an ice cream cone at the university of maryland dairy :( Down to 99 points. Poop. Used up one of my cheat meals for the upcoming week to have a going away dinner with my roommate. Numbers look so bad on fitday for dinner, I'm going to take off another point for a grand total of 98. Bleh.
AUG 8: Moved cross country, so I'm going to pretend today didn't exist for the purpose of this challenge. Did get in 30 minutes of stairs at the gym this morning though :)
AUG 9: Adjusting back to life in the (humid!) south. Now that I'm back in GA I have my BF tester available :-) Currently I'm at 21.6%, which is actually better than I expected. Did a lower body workout with freeweights/body weight this afternoon, but I think I should kick up the intensity a notch next time. Ran for 45 minutes with my doggies. Calories/meals are on track, but I will admit that my meals weren't always the most nutritious today. C'est la vie. 98 points.
AUG 10: Scale is hovering between 156 and 157. It rained when I was planning to do a run today, so I jumped rope. Need to make sure I do some *high* intensity cardio tomorrow. I'm finding it difficult to be motivated to exercise at a high intensity when I'm at home rather than the gym. Wonder why? 98 points.
AUG 11: Spent an hour on the stepmill watching an episode of law & order at the gym. Food intake is on track, but on the high side of what it should be for weight loss. I need to be more careful about portion sizes. Had some of the boyfriend's rice crackers, but shouldn't have. 97 points.
AUG 12: Did 30 mins of hill running, 10 mins elliptical, and a lower body workout. Meals were on track. Had my 2nd cheat meal of the week -- pizza! 97 points
AUG 13: I think I just lost a whole bunch of points...but it's ok because as of tonight, I'm engaged! Wooo! :-) 92 points
AUG 14: Recovered from yesterday's excitement. Overindulged last night on a nice dinner and drinks, and ended up feeling sick as a dog in the middle of the night. Puked my guts out, but felt better by mid morning. Only ate 3 meals today, did not work out. Very very tired. 88 points.
AUG 15: Meals are on track, and I did 20 mins on the stair climber + 1 hr of full-body weights. It feels good to be back on schedule. 88 points.
AUG 16: Food intake is a-ok. Did 30 minutes of hill intervals on the stair climber followed by an additional 30 minutes of stairclimbing on the random setting. 88 points.
AUG 17: Yep, I stink today. Didn't work out, had a donut, and a glass of wine. Bad, bad girl. 85 points.
AUG 18: I stink again. No workout...Had a cheat meal (beer & dinner with friends). 84 points.
AUG 19: 45 minutes of stairs, meals are looking good. Been very tired and directionless today, on account of detoxing from caffeine. Tried on my too-tight jeans. They zip up, but still aren't ready for prime time. I do have hope that they will fit soon :-) 84 points
AUG 20: Tried out a bosu stability & spin class at a gym I'm considering joining. They left me drained, so it must be a good sign. Food intake was good, but I haven't been keeping track of meals on fitday for the past week. For the rest of the challenge, I need to make sure I track on fitday, so that I make sure that I'm not underestimating the number of calories I'm consuming. 84 points.
AUG 21: Made a more permanent workout schedule. Worked out abs and did a half hour of high intensity intervals on the stairclimber. Caloric intake was right where it should be. I tracked it on fitday. Go me. 84.
AUG 22: Got up early and ran 1/2 hour (15 mins @ 9-9:30 pace, 15 mins at 8:30 pace) then did upper body weights. I packed food and stayed on plan today. Visited the doctor for a skin infection on my finger, and got a prescription for keflex. I'm hoping it doesn't cause me to feel sick and pukey like it did when I took it once before, but so far, so good. Had cheat #1 of the week (gelato, a glass of wine, and a larger portion of dinner). 84.
AUG 23: The day started off right with an hour of cardio via a spinning class. Eating was beautiful until the afternoon, when I had some candy (-1), a mixed drink (-1), and too much food at dinner (-1). I seriously need to regain my motivation here. 81.
AUG 24: Off day from exercise. I had 3 different types of fruit today, so I'm proud of that accomplishment :-) I also had cheat #2 of the week -- ice cream at my departmental reception. Also, stomach is hurting a bit from antibiotics I'm taking right now. 81.
AUG 25: 30 mins of stairs + 20 minutes on the incline trainer. Had 5 meals, because I decided it would be legitimate to combine the calories for two meals into one bigger one. 81.
AUG 26: 1 hr of a special "boot camp" at the gym followed by lower body weights. Went to a bbq this evening and had a beer and cookies. sigh. 79.
AUG 27: I forgot to update. And I ate a donut. 77.
AUG 28: Got up bright and early to do some stairs. 77
AUG 29: No exercise today, but this was planned. 77
AUG 30: Didn't check in and didn't get a workout in due to visitors. 75.
AUG 31: Didn't check in and didn't get a workout in due to visitors. And had alcohol. 72.

Overall, I could have done much better on this challenge. I started out with strong motivation, but it started waning after I lost my first large chunk of points. After that, I would think to myself "eh, what's one more point?" Regardless, I do appear to have taken off inches here and there, so I did accomplish at least a little bit. Wish me better luck for September....

The Abdominal Snowman

Sun, July 30th, 2006, 02:07 PM

GOAL: Gain muscle, lose fat

COMMENT: Due to the heat and too busy life, I haven't trained in more than six weeks. I want to get back on track! I'm going to work back into training by doing a full body workout every other day, with abs training tucked in between. I hope to be back on track before I've used up my 100 points. :D

DAILY LOG:
AUG 1: 99: forgot to measure my statistics :lol: (reading this thread I think I'm the first to lose a point! Wee hee! Of course, I'm very strict, but that's just me. Want to keep this a challenge, now don't we!
AUG 2: 99 took my measurements and weighed myself for the first time in two months, during which I didn't train. I kept the same weight, and gained less than half an inch on the waist. That's alright! Trained my abs and ate six meals!
AUG 3: 99 full body training went well, had six meals...
AUG 4: 99 Trained abs and ate five meals
AUG 5: 99 Decided to take a day off today instead of tomorrow, because I have to buy fitness material for my brother's birthday. With my help, but primarily through his own dedication, he's lost more than 35 pounds in two months (!). He looks great and is stronger than before he started, I'm damn proud of him. Now to put some more muscle on him. :tucool:
AUG 6: 97 My rotator cuff is aching, so instead of training full body, I'll train abs and rotator cuffs. I extracted a point for not using my schedule, as harsh as that may seem. ;) And another for missing a meal!
AUG 7-AUG 14: 86 A week of misfortune: I broke up a 'fight' at the trainstation, luckily I wasn't targeted by either party, but keeping two people from attacking each other is quite a chore. I had a painful neck before, and the fight brought back the pain (bring the pain!). My computer broke down the day before or after, and made my training schedules unavailable, as well as disallowing me to post updates to this challenge. It will be one or two more days before I can get my new motherboard and fix my pc. I hope my neck will become better so I can stop losing points, dammi! ;-)
AUG 15: 85 Still no motherboard, still neck ache, still not training. I've been eating well, though.
AUG 17: Okay, this isn't working out (pun intended). I really need to finish some stuff (like, my thesis) and have someone look at my neck before I can really train again. I'm going to retract from this challenge, because it's only taking time, and I'm not working out. I hope to be ready for the next challenge (only then as a 'Master of Science', sounds like a bad 80's cartoon) Good luck to the rest who can keep it up!

WORKOUT SCHEDULE
Monday: Full body
Tuesday: Abs
Wednesday: Full body
Thursday: Abs
Friday: Full body
Saturday: Abs
Sunday: Rest

MEAL SCHEDULE
Five or six meals per day, cheat meals when eating with other people.

STARTING STATS
WEIGHT: 182,6 pounds
BODY FAT: ? untested
ARMS: 14"
CALVES: 14,5"
CHEST: 41"
FOREARMS: 11,3"
HIPS: 37"
THIGHS: 22,5"
WAIST: 31,5"

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

Nowhereman

Sun, July 30th, 2006, 04:42 PM

GOAL: Reach 145lbs of LBM

COMMENT: I want to reach this LBM, although I would bulk up again later, this is the weight I would like to reach before I switch to a cut. I will set up my workout schedule, but I will be switcing days the last two weeks of the month, I will start school and my schedule will be less flexible, I will still do the same number of workokut, just at different days.

WORKOUT SCHEDULE
Monday: Chest, Shoulders, Triceps and Abs
Tuesday: 20 min cardio
Wednesday: Back,biceps, and abs
Thursday: Legs and abs
Friday: 20 min cardio
Saturday 20 min cardio
Sunday: off

WORKOUT SCHEDULE for second half of the month
Monday: 20 min cardio
Tuesday: Chest, Shoulders, Triceps and Abs
Wednesday: Back,biceps, and abs
Thursday: 20 min cardio
Friday: 20 min cardio
Saturday Legs and abs
Sunday: off

MEAL SCHEDULE
Six meals per day, one cheat meal per week

STARTING STATS
WEIGHT: 160
BODY FAT: 13.64%
ARMS: 13 3/16
CALVES: 14
CHEST: 37
FOREARMS: 11 3/8
HIPS: 37
THIGHS: 22 1/4
WAIST: 33

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

If you miss an update: -1.
Miss a workout for any reason: -1
Miss a meal for any reason: -1
Eat an unscheduled "cheat" meal or snack:-1

DAILY LOG
AUG 1: Updated my stats and workouts. I'm thinking about taking off a point if I don't get a good nights rest. Work is starting soon and I always sleep less than I should. [100 points]

AUG 2: Did my leg workout and I had my cheat meal today. I don't think I'll deduct points for not sleeping as much as I should, I went to bed early, but I didn't actually sleep untill 2 am. Not my fault. Otherwise everything else was good, especially my leg workout. [100 points]

AUG 3: I was this close to missing a workout, I ended up going really late. I got it done though. I am tired and it showed during my workout. [100 points]

AUG 4: No time. Major floodings in our town. Missed meal because of this. No excuse. Update better later. Now I have 99 points. Damn. [99 points]

AUG 5: Whoa. We've had lots of rain here in town. I cheated on another meal yesterday night after moving my mom's stuff to my house so I lost 2 points in one day. Damn. I'll get some extra meals in today to try to get to my weekly calorie needs. [98 points]

AUG 6: I left my car keys inside my classroom closet yesterday and I was forced to wait until my principal came to pick close the school. I only took 3 meals to school because I did not plan on locking my room. I missed a meal. Otherwise everyting else was good. [97 points]

AUG 7: Good day off yesterday. I rested a lot. I was going to have a cheat meal yesterday but I decided not to. [97 points]

AUG 8: Back to work yesterday. Did good on all my meals and workout.[97 points]

AUG 9: Everything went well yesterday. Cardio and meals..[97 points]

AUG 10: Workout went well yesterday. I did weigh myself today and I noticed I weighed half a pound less than last week. HMMM. I'll wait until Sunday for the final numbers.

AUG 11: I might as well update now. I just got home around midnight. It was my fiance's mom's birthday and I had one hell of a cheat meal. My plan was to go to the gym afterwards. Well they all wanted to go to the Casino after eating. I couldn't bring myself to say "Hey I'm brushing you guys off to go work on my bi's and lats". This is going to be my future family. So I, very reluctantly, missed a workout. Of course I plan to make up for it by Saturday, never would I miss all my workouts for the week, but I still lose another point. Damn .[96 points] :( Now I'm going to be down lower on GH's poll.

AUG 12: I was tired yesterday. I was going to workout but figured it be best to make up the day I missed earlier in the week on Saturday. Everything else was good.[96 points]

AUG 13: Yesterday I got that workout that I missed on Thursday. I got all my meals in. I am very dissapointed though because this morning I"m down in LBM.[96 points]

AUG 14: Sorry for the late update, still on time though. I had a good day off. I didn't have my cheat meal so I still got one for this week.
[96 points]

AUG 15: Early update this morning, compared to yesterday. I had my wokrout yesterday, it was okay but I went down on some reps for some exercises and went up in others. Did some quick cardio this morning and I'm ready for the day[96 points]

AUG 16: I was this close to missing a meal yesterday. Still raining pretty hard over here and my mom asked me if I could get her sand bags for her house. She lives on the other side of town. I got my meal in time before the 2-4 hour limit I gave myself. Everything else was fine[96 points]

AUG 17: Did my leg workout yesterday. Everything was good meal and workout. Still raining buckets over here it took a while longer to get to the gym[96 points]

AUG 18: Sleepy this morning did cardio and yesterday went fine. Had my workout and all my meals. Yay Friday! [96 points]

AUG 19: Boo Friday. I had another cheat meal. I caved in I was bad and I felt worse when I remembered I have a birthday party to go to today. It will seem rude if I don't eat their. I'm going to say I feel sick and that my stomach doesn't feel well, unless they got chicken, which will be okay. [95 points]

AUG 20: I caved in. I lost a lot of points this week. [94 points]

AUG 21: I'm going to take a week off. I am super tired. School is starting I have parent conferences this week, and I feel a cold coming on. I'll keep updating but I'll take off points for each day I don't workout, which will be 6 points. I know I'm not going to reach my goal this month but I honestly do feel tired. [94 points]

AUG 22: Still feel sick. I took a half day from work and I'll be going to the doctor in a bit. [93 points]

AUG 23: Still tired. Doc gave me antibiotics and they drew some blood.
[92 points]

AUG 24: Starting to feel a bit better but I'm still taking the antibiotics. [91 points]

AUG 25: I should be able to have a go at the weights next week. [90 points]

I am taking myself off the 100 chalenge. I feel bad about it too. I got sick and it couldn't be helped. I will continue to workout but I will not have the same goal as this month. I got my body fat taken professionally and it is a bit too high. I will cut and then bulk up. I will join the next months challenge, in fact I already have, and I'm sure I won't get sick.

rathlan

Sun, July 30th, 2006, 05:15 PM

Rathlan's Official "100 Challenge" post

GOAL: Mass Gain. Final goal (for end of October) is Body Fat no greater than 12%, and weight at 162 pounds.

COMMENT: I've had difficulty with consistency so my hope is to use this as another tool to aid my progress. I'll update my stats on the 1st.

WORKOUT SCHEDULE
Monday: Weight training: Alternating weekly between Upper and Lower body training
Tuesday: Aerobic training: 20 minutes HIIT on Elliptical Trainer
Wednesday: Weight training: Alternating weekly between Upper and Lower body training
Thursday: Aerobic training: 20 minutes HIIT on Elliptical Trainer
Friday: Weight training: Alternating weekly between Upper and Lower body training
Saturday Aerobic training: 20 minutes HIIT on Elliptical Trainer
Sunday: Free day

MEAL SCHEDULE
Five meals per day, one cheat day per week (Sunday).

STARTING STATS
WEIGHT: 152 pounds
BODY FAT: 11%
ARMS: 12.6"
CALVES: 14.8"
CHEST: 39.5"
FOREARMS: 11.5"
HIPS: 39.8"
THIGHS: 23.1"
WAIST: 38"

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
Aug 1: Did cardio as planned (3.63km in the 20 min HIIT) but due to an unscheduled meeting over lunch I missed out on the lunch. -1 point. [99 points]
AUG 2: Great day, did all that we needed. [99 points]
AUG 3: OK day. Food went well, exercise didn't quite make it. [98 points]
AUG 4: Great day. All went well. [98 points]
AUG 5: Feeling sick, didn''t do exercise but ate well. [97 points]
AUG 6: Not feeling much better
AUG 7: Went to doctor, on anti-biotics, told not to exercise for 2 weeks. So much for my plans on getting fit this month. :-( I'll take it easy till next month.

Maxwell

Sun, July 30th, 2006, 05:20 PM

GOAL: Cutting

COMMENT: I've been far too lazy for far too long. Six months ago I was in top shape, improving steadily and feeling happy & healthy. One new job and a new place to live later... well, poor diet, little excercise and you know the rest. I have a lot of work ahead of me, but one month of focused training should get me back on track.

Also, I have a 10K run coming up mid-September (which is somewhat of a tradition) and I intend to be in under-45:00 shape by then. After that it is time to build some muscle.

WORKOUT SCHEDULE
Monday: cardio 45-60 mins (fasted/non-fasted)
Tuesday: Weight training: chest/triceps/delts/abs
Wednesday: cardio 45-60 mins (fasted/non-fasted)
Thursday: Weight training: back/biceps/traps/abs
Friday: cardio 45-60 mins (fasted/non-fasted)
Saturday rest if I feel like it, weights if I don't
Sunday: cardio 45-60 mins (fasted)

MEAL SCHEDULE
Six meals per day, one moderate cheat meal per week (Saturday night).

STARTING STATS
WEIGHT: 185 pounds
BODY FAT: 15% (-ish)
THIGHS: 25"
WAIST: 34.5"

END STATS
WEIGHT: 174 pounds
BODY FAT: 12% (-ish)
THIGHS: 23.5"
WAIST: 32"

DAILY LOG
AUG 1: Day 1 is over and I'm ready to go to bed. My plan was to eat every three hours, but I had forgotten the hunger pang I get if I wait that long after the PWO shake. I ended up eating the post-PWO meal 2 1/2 hours after the work-out, but next time I'll make it two hours. Other than that, everything went as planned and I'm happy to continue forward with full 100 points.
AUG 2: Another thing I had forgotten: the first 15 minutes of fasted-state running is not at all pleasant. After that, the juices start flowing and things get much, MUCH more tolerable. Anyway, did my cardio work-out... 55 minutes of running with an average HR of 137. No probs with the meals, and no point deductions. Off to bed I go!
AUG 3: What a great day! And I'm getting smarter too (not by much, but I'll take anything). On Aug 1 I waited too long after my PWO shake + I ate a liquid meal. No good! I have a physical job, and ended up feeling sluggish most of the day. Today I ate a solid meal two hours after the shake and it made a world of difference. I was zipping back and forth like a cheetah on cocaine. I will do some fine-tuning for my meals tomorrow, too, to see if I can recreate the energetic feeling after fasted-state running.
AUG 4: Did the AM fasted cardio (54 minutes, average HR 139), ate all the meals. I just got home from work, and I need to be back there in about 8 hours. That gives me a little over 6 hours to sleep. Tomorrow is my optional training day, and I have a feeling I'm going to opt to rest, and then go to bed early.
AUG 5: First things first, all meals were ok. Today I was supposed to have my weekly cheat meal, but I didn't feel like it, so I skipped it. John's update on 'tools' made me realise that 'cheat meal' is also a tool, so why not use it when it's needed (as long as that doesn't happen more than once a week). Today I didn't need it, tomorrow I might.
As I predicted yesterday, I chose to use this day for resting. Not that I'm that tired, but because I agreed to go to work on tomorrow morning, too. That's another early wake-up - especially since I'm going to do my cardio session before heading for work. The interesting part is this: I've never done Sunday overtime before, because I've always felt that I need at least a day to relax and unwind before starting a new week (like I mentioned earlier, I have a physical, sometimes exhausting, job). The question is, are the increased energy levels, which lead to my agreeing to go to work tomorrow, the result of a) regular exercise and healthy eating or b) a coincidence? I'm 99.9% sure it's the former. In other words, not only does a healthy lifestyle promote my fitness and general well-being, it's bringing money in my pockets, too!
Whoa, that's a long update! I'll be less verbose tomorrow, I promise.
AUG 6: Tired (but good-tired) and ready for bed. Meals: ok. Cardio: ok (fasted, 48 mins, avg. HR 135).
AUG 7: First signs of trouble showed up... and, not surprisingly, on the same date as my morning shift at work began. All meals went as planned, but when I got home from work, I absolutely did not feel like working out. I was tired, feeling lazy etc. Then I read this thread through (once again), put Twisted Sister's You Can't Stop Rock And Roll in the CD player (We're Gonna Make It does it for me every time [hopefully the neighbours like it, too]), and grabbed the weights.
I ended up having a pretty good work-out. The best part was that my abs felt like my abs again, and not some weak rubbery mass beneath excess amounts of blubber. To show my appreciation, I beat the hell out of 'em!
AUG 8: Today was my first day off from work in almost two weeks. I slept in late (10.5 hours last night, woohoo!), and did fasted cardio right after waking up. Had a nice run, 53 minutes, avg. HR 142. Also had my weekly cheat meal today: a veggie-stuffed red bell pepper, falafel balls, some plums (a bunch of them, actually), roasted peanuts and a bottle of Dr. Pepper. It all tasted great!
AUG 9: That's the second time I had to force/persuade myself to work out. Did it, though, and it wasn't half-bad. I'm just afraid that if this keeps happening, one of these days I may not succeed. Otherwise I wouldn't mind missing a work-out etc., but I know how slippery the slope is. Oh well, why worry about something that hasn't happened yet. So far, so good!
AUG 10: Had a great run today (non-fasted, 48 mins/avg. HR 141)! For some reason, I started much too fast and, before I realised, I was running more or less 'competition speed'. HR was a steady 165-170, and the running was smooth and effortless. It was just like early this year before I let things slip. Ten minutes into that I realised it's probably not a good idea to burn myself out on one run (especially since I doubt I would've been able to keep it up much longer), so I slowed down to a more familiar speed. But man, it felt good while it lasted!
AUG 11: No problems getting myself motivated for weight training today. I was still so mesmerised by yesterday's good performance that the work-out just happened. All meals were good, too. Tomorrow's training is optional, but something tells me I just might go for a run after waking up...
AUG 12: Yup, yup, went and did fasted cardio today (51 mins, avg. HR 135). Didn't even think about, just got up, put on my running shoes and went out the door. That's a positive sign if anything!
AUG 13: Did weights and ate clean all day. Tomorrow starts another week, and quite frankly, I don't expect to have much trouble. The reasons: I get to work out before going to work, at work I have no choice but to eat the food I've prepared (clean, of course), and when I come home I go to bed after eating one more meal. It's easy not to cheat when there's no time for it!
AUG 14: Even though I genuinely hate my job, I'll say this for it: at times it feels like getting paid to exercise. Today was one of those times. The day felt like an eight-hour low intensity full-body work-out. I was sweating profusely the whole time, and even though I kept drinking water constantly, it never seemed to be enough. My mouth's a little dry even right now!
Fasted cardio (49 mins) went well this morning, but my heartrate monitor crapped out on me. At one point it said my heart was beating at 230 BPM, then immediately after 90 BPM. The average for the run was 152 BPM, but trust me, it was actually much lower. I guess this is what happens when you buy the cheapest HR monitor you can find.
AUG 15: Business as usual: weights in the morning, clean meals throughout the day. I'm still a little bit tired from yesterday, so off to bed I go.
AUG 16: Fasted cardio went very well this morning (50 mins, avg. HR 134). I kept a steady pace, which was not too fast and not too slow, but just right (I'm not Goldilocks, in case you're wondering). The run was only two minutes slower than the one I was raving about a couple of days back, but the average HR was much lower. Oh, and by the way, it turned out my heartrate monitor wasn't broken, just low on batteries. I replaced them, and now it's working fine again.
AUG 17: Did the meals, ate the work-out. No, wait, the other way around! Even though I did my back work-out today, it wasn't 'the best'. I had an issue in my freelance job that I didn't manage to solve in the morning, and it was on my mind constantly. When the time came to work out, I made the moves, but my heart wasn't in it. I'm glad I made them, though, because after I got home from my day job, the issue had resolved itself - and favourably, too. What a relief! Now I can't wait to get up tomorrow morning and do my early morning fasted cardio!
AUG 18: Fasted cardio: 50 mins, avg. HR 135. No probs with meals. Tomorrow's training is optional, and from the looks of it, I will choose to rest. I need to be early at work tomorrow, and as a result, I have to get up in about 6 hours from now. In other words, I'd better stop writing and get to bed. Stopping... now!
AUG 19: Today was all about relaxing. I'm going to go to work tomorrow, too, so I thought it would be better to take a little breather now that I have the chance. What I can't believe is that this was the first day with no training in two weeks! It was only three weeks ago when I was nothing more than a lazy blob sitting on the couch sucking down marshmallows. This challenge has worked absolute wonders in getting me back to my old ways (meaning the old ways when I was training regularly, not the old 'old ways' when I was an even bigger blob than before this challenge).
In the spirit of relaxing, I also had this week's cheat meal. This one was a little more cheat-y than the first one (on Aug 8). Actually it was exactly the same as last time, i.e. pretty decent health-wise (I love that veggie stuff), but this time I added two friends of mine, Ben & Jerry, to the mix. Chunky Monkey was my choice, and it's taste was absolute heaven.
AUG 20: I'm dead tired so I'll keep this short. AM fasted cardio: 46 mins, avg. HR 123 (<- not a typo but the result of a still-upset stomach from the cheat meal), meals: ok. No work tomorrow so I can finally get a good night's rest.
AUG 21: I made a long-term commitment to stay healthy - by buying 35 cans of tuna. I almost had a stroke carrying them home, but they should keep me covered for well over a month. And they were cheap, too. Aside from tuna shopping, I also did my weight work-out, ate clean and signed up for next month's challenge!
AUG 22: Statistics show that today's non-fasted run (46 mins, avg. HR 135) was my best so far (Aug 6 and Aug 20 don't count, they weren't run on the usual route). It sure didn't feel like it, though. I was hardly fresh, and the running felt forced from beginning to end. Not that it was a big surprise since I only had 4 hours of sleep last night. A freelance project had to be finished by this morning and I only got it ready at 2 AM. At 6 AM the alarm went off and I had to leave for my day job. Ugh. Tonight I'll be able to sleep an adequate 7-8 hours and hopefully I feel less exhausted tomorrow.
AUG 23: I was a good boy again today. All meals we're eaten as scheduled, and I also did my post-work weight work-out. It didn't even require all that much arm-twisting to get myself to do it. The work-out was rather mediocre except for the abs part that was just great. Reverse crunches we're especially brutal today. I also did one set of 15 push-ups as part of the work-out. I've never been much of a pusher-upper (nor a puller-upper), but I've decided to improve on that front. This month I'll be just easing myself in, but come September I'll make them a regular item.
AUG 24: Funny thing about today's cardio. The numbers (46 mins, avg. HR 136) say that the run was slightly harder than the one on Aug 22, but that was not how I felt it. Whereas the previous one was forced and unpleasant, this was light and very pleasant. ... I'm not quite sure what to make of that. Anyway, all meals were good today and I've already prepared meals for the next two days, so I shouldn't have much problems food-wise in the near future.
AUG 25: Had a great weight work-out today, probably the best one this month. I was fairly tired coming home from work, and it took some persuading to get myself going, but once I did, it was really, really good. The ab work-out at the end was great, just like it was the day before yesterday. My muscles are still burning like I had just put down the weights.
I can't believe there's less than a week left of the August challenge! Time really flies when you're working hard to improve yourself, eh? Tomorrow is the last day this month when training is optional, but I've already decided to do fasted cardio in the morning. Tomorrow is also the last cheat meal this month. I'm thinking Cherry Garcia.
AUG 26: Nothing much to say. Did fasted cardio in the morning (49 mins, avg. HR 137 ), had a cheat meal in the evening. Otherwise I've just been relaxing and watching some DVDs. A nice day, all in all.
AUG 27: I mentioned two days ago that the weight work-out then was the best so far. Well it was, but today's was even better. I have to remember from now on to always do weight training on the day following a cheat meal. I felt like a superhero. I included 3 sets of 15 pushups at the very end (something I hadn't planned to do before September - see Aug 23) and it went beautifully. Painfully but beautifully. All meals were great, too!
AUG 28: Had a fantastic fasted cardio today: 46 mins, avg. HR 136. The numbers are about as good as they were on my best non-fasted cardio. Perhaps it was the energy boost from the cheat meal two days ago, or perhaps it was simply the restful and relaxing weekend I had. Either way, I'm just happy it went so well. No probs with meals, either.
AUG 29: After two great workouts in a row, today marked a return to normal. The workout wasn't bad, more like average. Oh well, I did it, and that's what's most important. All the meals were eaten as planned.
AUG 30: Fasted cardio (48 mins, avg. HR 124) was fine today, but I can't understand the low average heart rate. Running didn't feel any different from usual, and the time was more or less the same as always. Either I've magically become super-fit over night or my cheap HR monitor wasn't up to its task this morning. I'd put my money on the monitor.
It's amazing that tomorrow is already the last day of the August challenge. I have prepared all the meals, and I'm ready to go. I have a feeling tomorrow's weight training will be extra intense...
AUG 31: A run-of-the-mill day. The weights workout was good, but not great, and all the meals were eaten as planned. That's about it. I'll take the measurements, and do a sum-up of this month. One thing is guaranteed already though...

AUGUST RESULT: [100 points] :claplow:

NUMBER OF WORKOUTS: 29
CARDIO (fasted/non-fasted): 12/3
WEIGHTS: 14

OFF-DAYS: 2
CHEAT MEALS: 3

WEIGHT: -11 pounds
BODYFAT: -3% (-ish)
THIGHS: -1.5"
WAIST: -2.5"

CLOSING COMMENT: I've taken the end stats, and I like what I see: -1.5" off my thighs, -2.5" off my waist (measured at the narrowest part of the torso). According to the scale I've lost 11 pounds in total, but that needs to be taken with a grain of salt. I only weighed myself twice this month, and we all know what kind of fluctuations there are from day to day. Plus I was quite bloated when this challenge started. The bodyfat number is a rough estimate (=guesstimate) that is based on what the mirror shows me. I'd say it's in the ballpark, but definitely not 100% accurate.

Two things amaze me. 1) I held on to my points for 31 days. That's something I truly did not expect. 2) The gains from one month of eating clean & exercising are staggering. I managed to undo most of the damage from six months of not working out and eating crap non-stop. I'm now very close to being where I was early this year. And I couldn't be happier. Onward to September challenge!

escher

Sun, July 30th, 2006, 06:39 PM

Goal

Lose bf, and gain lean muscle. Short term goal is to get ab definition and larger arms. More importantly get back on track and get back to training hardcore.

Comment

Thanks John for the great idea.. I needed this BAD. I've been at this a bit over 2 years now. I was approaching a goal of mine for abs about 6 months ago when they started to appear. Lo and behold, 'life' happened, and I went into a major depression. Now after letting myself go, I'm ready to get back on track, and get my diet and exercise back on track. I've worked way to hard in the past to not go all the way. Long term goal would be to compete maybe someday, at least have the option of that if I choose it. (thanks btw Abdominal for the info about this, and to Bluestreak for his post format) I posted a start picture, and will post an end pict as well. It BETTER be better.
Exercise Schedule

Mon: biceps/triceps
Tues: legs/shoulders
Weds: chest/abs
Thurs: back/biceps
Fri: triceps/abs
Sat/Sun: rest day

Nutritional Schedule

Six meals per day, ONE cheat meal and ONE cheat "snack" per week (usually Sunday but this will need to be flexible).

Starting Statistical Data: note:measurements done 'cold' July 31, 2006
WT: 226.5 lbs
BF: apx 14-15%
ARMS: 16"
CALVES: 17"
CHEST: 46"
FOREARMS: 13"
HIPS: 36"
THIGHS: 22"
WAIST: 35"

Activity Log

[Week 1]
31.Jul.2006: took measurments.. boy. I'm feeling fat and small at the same time based on the #'s. THIS has to and will change.
1.Aug.2006: Perfect day.. also made the long term decision today to compete in the future. 100 points.
2.Aug.2006: Did it again. Made it to the gym first thing in the morning, and did a real intense workout. Also went for a swim in the late morning. Diet was on, although I almost blew it by missing a meal, as I was so busy. Almost also blew it by grabbing a peice of candy that my daughter offered me. temptations!!! Solid 100 yet
3.Aug.2006: Did real good today despite a million temptations at my fingertips. The kids had mcdonalds, and normally I will eat their food if they dont, or grab a handful of french fries.. Resisted even though I had them in my hands. Also had the temptation of candybars my wife had bought. Had a great am workout. 100pts
4.Aug.2006: Still sticking too it to a T.. Another rough day with temptations. my wife baked a chocolate mouse cake. I did pretty good avoid it, untill I came from a walk and there was a a plate and fork sitting there with peice of cake on it. Ouch.. Avoided it...still a solid 100pts
5.Aug.2006: Rest day.. although I did swim. Wont knock a pt off for exercising! today wasnt as rough temptation wise, although I almost did miss a meal I was so busy with the kids. Went out for supper, and I 'almost' ordered a 1/2 lb chunk of ground beef, although in the end I went with a grilled chicken sandwich. The bread was a bit much, so I ate just the breast and a salad. Rest of the family had ice cream from the local icecream shop. not me! 100pts
6.Aug.2006: Completed week 1 with a 'cheat meal' There was a potluck at church, which I really didnt cheat on. I took a few bites of cake, and it was too sweet. Didnt eat it. For supper I had a taste of an onion ring and chicken wing from hooters. Not worth it.. cold and dissapointing. No workout. rest day. 100pts

[Week 2]
7.Aug.2006: Week 2 going good so far. Had a late afternoon workout. diet good. 100pts
8.Aug.2006: Ok.. i thought today was the day I was going to lose a point. Went out to see a army band, so the family ordered pizzza. I brought my own lunch. No pizza. :tu: As the day ended, I was so exhausted I fell asleep while watching TV, and then later just went to bed dissapointed I missed a workout, but too tired to do it. Welll.... I slept a couple hours, and then went in the basment to workout. NO points lost here yet! 100pts baby!
9.Aug.2006: Well got the workout in before I passed out. Thanks to my wife being understanding and letting me squeeze it in during our usual time together after the kids are asleep. :tu: No huge temptations today except the chocolate chip cookies I was asked to bake for the family. Didnt eat any. :) 100
10.Aug.2006: I am quite surpised I havent given into my huge cravings. Everytime I have a craving for something sweet, I have a chocolate protein shake. Has worked out great so far. Did abs and tris tonight. 100pts
11.Aug.2006: I've lost 10 lbs so far.. my weight fluctuates a lot througout the day so its very possible it is nto as much. Regardless, i'm sure my tightened up diet has helped a LOT. Went to the county fair last night, and it was tortorus with all the 'good' food there. I opted for a pork chop sandwich, and later that night had my cheat snack of some fried broccoli. VERY close to losing a point, but I did ok. Still at 100 pts
12.Aug.2006: Had my cheat meal of the week for supper. Had take out Outback steak. Had a baked potato, and a big steak. I guess what made it the cheat meal was the chunk of blooming onion I ate. I passed on the alcohol that was calling my name as well. No workout today.. rest day. 100 pts
13.Aug.2006: End of wk 2. Still going great. rest day. 100pts

[Week 3]
14.Aug.2006: Kind of a rough day. Had a birthday party for father in law. Kept the diet under control for hte most part, although it wasnt perfect. Didnt have any cake or any blatant garbage. I was interrupted during my workout and wasnt able to resume it. I will dock a point saturday if I do not 'make up' the remainder of the workout. 100pts
15.Aug.2006: Went out for breakfast and had an egg ommelte light on cheese. did bis and tris in the gym. squeeked by with out losing a point. 100pts
16.Aug.2006: Going to dock a point today. Went out with co-workers from school, and had a beer. not quite on the diet plan. Granted it was a light beer, I'm pretty sure a beer isnt good. 99pts
17.Aug.2006: Diet was fine today. Had an MRI and some meetings in the day that completly threw me off schedule. Missed the workout :mad: 98 pts
18.Aug.2006: Got my workout in, but went to a HUGE birthday party later on at night. had more than a few beers.. 97 pts
19.Aug.2006: Rest day.. Had my cheat meal of chinese. 97 pts
20.Aug.2006: Got a workout in Missed an update.. -1 96 pts

[Week 4]
21.Aug.2006: Started back with school. Got my AM workout in luckily, because it didnt happen after school like I had wanted. Diet was fine 96 pts
22.Aug.2006: Nothing too notable.. Got into the gym.. Did legs. Diet was fine. 96pts
23.Aug.2006: First day back at school with kids. Wasnt able to get into the gym although I got cardio in the pool. Diet was borderline, as I had some pasta. The fat and carb content wasnt too high, so I'm going to let it slide. 96 pts
24.Aug.2006: Good day.. 96pts
25.Aug.2006: Nothing noteworthy. good day.
26.Aug.2006: Pigged out on pizza. Ended up getting sick. 95pts
27.Aug.2006: Light workout in the morning. Did good during the day, then had some ice cream at night. IDIOT!! 94 pts

[Week 5]
28.Aug.2006: No update today... -1 93 pts
29.Aug.2006: Broke my streak of losing points. good day. got in an am workout, then went for an 8 mile walk with my kids.. pushing 2 in a stroller, and one on my back. 93 pts
30.Aug.2006: Nothing noteworthy. 93 pts
31.Aug.2006: No workout.. got 3-4 hours of sleep due to kids being up all night. 92 pts
1.Sep.2006: Start of new challenge.. updated measurments. VERY excited to see my arms surpassed the 17" mark flexed. GREAT way to start the new month and challenge. pict will be updated tomorrow

Ending comments: 93 points... B+ according to a grading scale. Not 'bad', but definite room for improvement. Very happy to see my arms have grown and are 17.5 flexed. SWEEEEEET
Ending Statistical Data: note:measurements done 'cold'/warmed up July 31, 2006
WT: 226.5 lbs
BF: apx 14-15%
ARMS: 16"/17.5... Wahooooo!!!
CALVES: 17"
CHEST: 46" /46"-
FOREARMS: 13" /14"
HIPS: 36"
THIGHS: 22"
WAIST: 35"
__________________
Start picture: http://i5.photobucket.com/albums/y166/escher007/progress/front_7_31_2006.jpg
Week 1 http://i5.photobucket.com/albums/y166/escher007/progress/front_aug8_2006.jpg

julz837

Sun, July 30th, 2006, 06:45 PM

GOAL: Two words. FAT LOSS!

COMMENT: Time to start losing weight, adding muscle. This challenge is the start of my weight loss plan.

WORKOUT SCHEDULE
Monday: AM cardio(stationary bike)
Tuesday: Weights-chest/shoulders/triceps
Wednesday: AM cario(stationary bike)
Thursday: Weights-back/biceps
Friday: AM cardio(stationary bike)
Saturday: Off Day
Sunday: Weights-legs/abs

MEAL SCHEDULE
Three clean meals a day(instead of my current 1 meal a day), one cheat meal on Saturday night. Will do post workout whey. This is my start so I dont want to go nuts and fail.

STARTING STATS
WEIGHT: 235
BODY FAT: 23.59%
ARMS: 15.5
CALVES: 14.5
CHEST: 44.75
FOREARMS: 12
HIPS: 42.5
THIGHS: 28
WAIST: 43.5

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG

AUG 1: 99 points-missed 1st day update, sorry.

AUG 2: 99 points-about to eat dinner

AUG 3:-
AUG 4:-
AUG 5:-
AUG 6:-
AUG 7:-
AUG 8:-
AUG 9:-
AUG 10:-
AUG 11:-
AUG 12:-
AUG 13:-
AUG 14:-
AUG 15:-
AUG 16:-
AUG 17:-

AUG 18: NOT DEAD YET!! Sorry folks, I have not updated since the 2nd of the month, but I just finished lifting and feel great. I recently switched carrers, and have been busy at work, and put aside working out/cardio, but no more. I signed up for this challenge, and will finish it, I owe that to you all, and myself. I will leave points out from now on since the goal is to be close to 100. I had a nice workout and will have some nice doms tomorrow. I will do 20 minutes of cardio tomorrow. It's always a thin line for me starting out, but I think I planed it out where I will not kill myself, but it is still a challenge for me also. I moved my cardio bike upstairs in the corner of my home office, and I love it. Weights are in a dedicated section of the basement with a tv and dvd player to keep me down there. (Lifted to Rocky3 tonight) Now I cant wait for Sundays lift(Rocky 4) I work many 12 hour+ days now so I made my lifts on wed/fri/sun. Wednesday and Sunday I am off and Friday is only a 8 hour day. I may have just figured this out! Anyhow, I am going to bed to get my 8 hours of rest, have a great night!

AUG 19: AM cardio went well, work did not. Time to relax.

AUG 20: Lifted tonight and finished it good. I need to change some exercises around for next week. I don't like good mornings or incline shrugs. Can't wait for AM cardio tomorrow.

AUG 21: AM cardio went great, just enought time to do cardio, hop in the shower, and go to work. Today meals were awesome also. Cardio tomorrow until Wednesdays lift. P.S-------I just looked through this forum for the first time, it appears a lot of people started, but crashed? I feel good that I did not quit, I will finish this thing, and be in better shape then when I started. I encourage all to do the same!!- Be acountable.

AUG 22: Had to switch AM cardio into PM cardio, but no sweat, all went well. Work is killing me, I have an 50+hour/wk job + various companys I own. Lucky one of them I can do home.

AUG 23: Skipped wieghts.

AUG 24: Skipped cardio today. Weights tomorrow night, and a quick cardio to make up for the missed one.

AUG 25:
AUG 26:
AUG 27:
AUG 28:
AUG 29:
AUG 30:
AUG 31:

Chadster

Sun, July 30th, 2006, 10:20 PM

GOAL: Lose Fat

COMMENT: Work and college have taken their toll over the past couple months. My weak discipline hasn't helped! But I'm working to fit into my clothes again!

WORKOUT SCHEDULE
Cardio- 5 sessions per week
Lifting- 3 sessions per week

MEAL SCHEDULE
2 meals per day protein shakes
2 meals per day clean food

STARTING STATS
WEIGHT: 226
WAIST: 38

END STATS
WEIGHT:
WAIST:

DAILY LOG

AUG 1: Check in - Did cardio & Lifted [100 points]
AUG 2: Check in - Did cardio and lifted but not 2 protein shakes. Ate clean - [99]
AUG 3: Check in - Travelled today and did not feel well at all. Did not lift, did not do cardio and did not eat clean - [97]
Analysis - Too low on carbs and not enough cardio.
AUG 4: Check in - Tackled the St. C. bike trail, lot of jogging. Upped my carb intake cleanly and feel better. [97]
AUG 5: Check in - Lifted in morning. Cardio in evening. [97]
AUG 6: Missed my check in. Did cardio in the evening and did lift weights. [96]
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AUG 7: Missed my check in. No cardio, took it as a day off. Did ok otherwise. [95]
AUG 8: Missed my check in. Did cardio at lunch. Ate an unclean lunch. [93]
AUG 9: Check in - Did cardio at lunch and will lift after work. [93]
AUG 10: Check in - Slept really poorly due to stress from work. Doing cardio this morning. Did not do deadlifts after work. [92]
AUG 11: Check in - Did cardio after work, did not do my protein shakes. Will lift. [91]
AUG 12:
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freelancer

Mon, July 31st, 2006, 04:59 AM

Official "100 Challenge" post

GOAL: weight loss

COMMENT: well i slowly fell off away from my weight loss journy. i tired to start again but would end up slacking off. this is exactly what i need to push me again, thanks so much john.

WORKOUT SCHEDULE
Monday: treadmill, 30 min. Chest/bis
Tuesday: treadmill, 30 min. shoulder/tris
Wednesday: break
Thursday: treadmill, 30 min. tabo(i think its an hour dvd)
Friday: back/trap/legs
Saturday: treadmill, 30 min./tabo
Sunday: treadmill, 45 min

*ive never done the treadmill/tabo combo. ill try it out the first week see if i can hang with that, all i know is i have to do more cardio.

MEAL SCHEDULE
eat clean. no sodas/juice, just water or ice tea. I used to do weight watcher points going to start that again. One cheat meal a week. i see a lot of people doing 6 meals, but i have trouble with that, so instead for me if i go over points i will subtrac points for that.

STARTING STATS
WEIGHT:285 (cant believe im posting this for the world to see)
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1: Did treadmil and had a good shoulder/tri workout. ate within my points and had one point left. I even got some extra exercise from yard work, good day today.[100 points]
AUG 2:Free day from weights. But i went over points :( [99 points]
AUG 3:ugh forgot to update but did when i was suppose to [98 points]
AUG 4:well day started off good, did my leg/back/trap work out, was on target eith my points, but i went to the movies and had popcorn [97 points] (i thought this was going to be easy :P )
AUG 5:out of town
AUG 6:out of town, wasnt planned. didnt follow what i set out so i m going to subtract 10 points [87 points]
AUG 7:after this weekend i ate pretty good today, stayed within my points. but on sunday i was doing some pusups and i think i hurt my shoulder, then today when i was doing chest and bis, i think it made it hurt more. but on a good note, i actually felt like i did a good bicep work out [87 points]
AUG 8:forgot to update
AUG 9:forgot to update
AUG 10:well my shoulder doesnt hurt like it was during the begining of the week, im still off one day of lifting becuase it was hurting on tuesday. yesterday was my break from lifting, i was hoping to catch then but i didnt want to chance it. So im going to do my back/traps/legs tomorrow and hopefully on saturday i can do my shoulder workout. Diet been going good so im kind of happy with that, but miss lifting. [84 points]
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Col2e

Mon, July 31st, 2006, 06:36 AM

Count me in !

Col's Official "100 Challenge" post

GOAL: Cutting

COMMENT: I've been adding a fair bit of strength and LBM, but now I need to show it to the world !! and lose my gut and man boobs !

WORKOUT SCHEDULE
Monday: Weight training: chest & triceps (PM) 30 mins cardio after
Tuesday: 2 hours Rugby training
Wednesday: Weight training: back and bis (PM) 30 mins cardio after
Thursday: 2 hours Rugby training
Friday: Weight training: delts & traps (PM) 30 mins cardio after
Saturday: Weight training: legs (AM) 30 mins cardio after. Or Rugby.
Sunday: Rest. (Maybe a gentle swim)

MEAL SCHEDULE
Six meals per day, one cheat meal per week (Saturday night). Aiming to eat as clean as possible, and working to a 40/40/20 split. I need to calculate my exact cals, but at a rough guess, I think about 1950/2050. i'm going to try my best to cut out breads and dairy.

STARTING STATS
WEIGHT: 120.0 kg
BODY FAT: 25%
ARMS: 38.6cm
CHEST: 118.0cm
THIGHS: 70.5cm
WAIST: 108.5cm

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1: Off we go! Good start, so far ! Horrible day at work, but ate clean. Going training now ! Bring it !! [100 points]
AUG 2: All fine, just my pre bed shake left to eat. Thought I was going to pass out during my cardio ! [100 points]
AUG 3: Had a serious car crash, so no rugby, but will do it on Sunday. Ate as best I could. Minus 1 for food [99 points]
AUG 4: Having no car has wcrewed me up a bit. Ate as best I could, but couldn't get the gym. Late post. [96 points]
AUG 5: Ok as far as food goes. Travelling to work on the train meant I couldn't get the gym. [95]
AUG 6: All going well so far. Will push my self to go running this eve. [95]
AUG 7: Good today, was late to the gym, so pushed myself extra hard ! Weighed in @117.5kg !!!!! [95]
AUG 8: Not the best of days. Missed a meal, and ate a cheat meal. About to go to rugby now. [93]
AUG 9: Not too bad at all. Missed one meal. Pushed hard in the gym. Feeling really good, I think I look better too ! [92]
AUG 10: Another almost 100% day, I need to tighen up next week. Missed one meal [91]
AUG 11: Not bad, missed a meal, and forgot to post. [89]
AUG 12: Cardio in the AM, went away for the weekend, for Renos birthday, ate a cheat or two, and drank lots!! no post [85]
AUG 13: Recovery from last night ! Ate lots of rubish. No post [81]
AUG 14: Good day, ate well, trained hard, did my cardio even tho I didn't want to !! No post [80]
AUG 15: Perfect day, apart from a Mars bar !! gutted !! Trained super hard at rugby [79]
AUG 16: Not bad, ate well. Hurt an old shoulder injury whilst training. P***ed me right off. Missed post [78]
AUG 17: Went to a Ferrari track day. Ate a cheat, missed a meal, and got home too late to train, but cool day !! [75]
AUG 18: Good day food wise. First rugby game tomorrow, so not going to train, so that I'm 100% for that. Missed post [74]
AUG 19: Ate well pre rugby, boy it felt good to play again, felt fit, but not fit enough! More cardio. No points lost [74]
AUG 20: Stayed at my new Mrs's last night, missed 2 meals, ate a cheat as well. And forgot to post, rubbish !! [70]
AUG 21: Ate perfectly. But missed training !! I really wanted to go, but just didn't make time [69]
AUG 22:
AUG 23:
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AUG 26:
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AUG 30: ARRRRRRRRRRR Rubbish !!! Really annoyed at my self !!!! As you can see, I've not posted for the last 8 days, and if I'm honest, which is the whole point of this, I've not had the strictest 8 days either ! I've got no real excuses. Just had a few days doing something different in work, and let it all slip. I'm gutted that my points are going to drop below 50, that means that in under 1 month, I've reached less that half my goals. I've eaten reasonably, but by nonmeans perfectly. I've had a far too many cheats, and missed 3 gym sessions. I've continued with rugby training, so it's not been a complete disaster. I'm going to deduct 8 x 1 missed post.[-8] Say on average, 1 cheat per day, so 8 x 1 again [-8] 3 missed gym sessions [-3] and a few days with missed meals [-4], so in total, this spell has cost me 23 points ! Rubbish !! Back on it today tho [46]
AUG 31: Last Day !! Ate well, trained hard at rugby felt a little sore from my back session on Wed. All good. Will update the stats on Saturday. missed post tho ! [45]

Backthepack

Mon, July 31st, 2006, 08:50 AM

Sign me up!

GOAL: Fat loss, run 10K on 8-19 in under an hour

Comment: Lose one pound per week

WORKOUT SCHDULE
Workout A: Legs/back/biceps
Workout B: Chest/shoulders/triceps
Do each workout 2x per week (4 sessions per week)

Cardio: 5 times per week with minimum 5 mile run at least once per week

MEAL SCHEDULE
Eat 5 meals per day, protein target 40%
Log macros on Fitday
4 cheat days over the month

STARTING STATS
WEIGHT: 172
BODY FAT: approx 20%
ARMS:12.5"
CALVES:
CHEST:42"
FOREARMS:
HIPS:
THIGHS:
WAIST: 35.5"

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG:
Aug 1: Did weight workout A, diet was on target although cals a bit low. No cardio today but will make up. 100 pts!

Aug 2: Ran 3.3 miles in a.m., weights workout B (good lifting day) in p.m. Ate 6 clean meals, hit macros just right and meals logged. Still 100!

Aug 3: Ran 6 miles, 6 clean meals still kickin' ass! 100 points!

Brandon7978

Mon, July 31st, 2006, 09:38 AM

GOAL: Feel and Look good again

COMMENT: I have been a spectator of this website now for nearly 3 years. John's progress has been incredible. I have tried many times to "get in shape" only to fail miserably due to lack of will power to just eat right and exercise. I know It would only take 6 focused months to achieve my goal, but I never can seem to get past the first month. I will be a father in a few weeks and I don't want my newborn son to have a fat dad.

WORKOUT SCHEDULE
Monday: Power 90 video (sculpt 1)
Tuesday: Power 90 video (cardio, abs 1)
Wednesday: Power 90 video (sculpt 1)
Thursday: Power 90 video (cardio, abs 1)
Friday: Power 90 video (sculpt 1)
Saturday: Power 90 video (cardio, abs 1)
Sunday: walk around the block, 45 min

MEAL SCHEDULE
eat clean. no sodas/juice, just water or ice tea. Eat 5 to 6 meals a day eating only from the top 2 tiers of Michi's Ladder.
STARTING STATS
WEIGHT:225
BODY FAT: 30+
ARMS: 15.5
CALVES:15.5
CHEST:44.5
FOREARMS: 11.5
HIPS:45
THIGHS: 24.5
WAIST: 44.5

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG
AUG 1: Here we go ! [100 points]
AUG 2:
AUG 3:
AUG 4:
AUG 5:
AUG 6:
AUG 7: Don't quit!
AUG 8:
AUG 9:(side tracked, unfocused, unbelievable, unexcusable) Subtract 50 pts. [50]
AUG 10:Woke up 5:15am did Cardio 1. Ate 5 meals from top 2 tiers of Michis Ladder. Felt very energetic all day. Ready for sleep at 9 pm. (Always go to bed late) [50]
AUG 11:Sculpt 1. Ate at Olive garden for supper. Held off on the bread and chose from the low fat/carb menu. Felt good but didnt taste as good. Anyways. [50]
AUG 12: Cardio 1. Haven't worked out on a Saturday in a long time. Lots of energy, however woke up late and missed a meal and ate a piece of cake (wife brought it home from baby shower). [48]
AUG 13: Sculpt 1. Went up in weights, good sweat. One more piece of cake. [47]
AUG 14: Cardio 1. Great intensity. Perfect diet day. Ate 5 meals. Going to bed hungry instead of a usual piece of cake and icecream. Ready for 5 am to work out again. Whats wrong with me? [47]
AUG 15:Sculpt 1. Moderate-high intensity. Another perfect diet day. Ate 6 meals. Tommorrow, no workout just a walk or bike ride around the block. [47]
AUG 16:Off day from video. Need the break. Another perfect diet day. 8.5 months pregnant wife made chocolate chip cookies and I could have ate them all but I was strong and didn't eat any. Go Me! [47]
AUG 17:Sculpt 1. Great intensity. Great diet day. 6 meals. Held off on eating fried porkchops (my favorite). [47]
AUG 18:Cardio 1. Good Intensity. 6 good meals. Looking forward to tommorrow. [47]
AUG 19:**Not trying to make excuses with myself, stayed up Friday night and was watching TV, dozed off in the recliner around 1 am, then I was called in to work @ 2am Saturday morning, worked 16 rough hours (work emergency) got home @ 11 pm. Dog tired. Missed 5 meals. Didn't work out. Deduct 5 . [42]
AUG 20: Went to church sunday morning, ate lunch, slept, back to church sunday night. missed 2 meals. didn't work out. deduct 3 more points. [39]
AUG 21: Weighed in at 217. 8 lbs loss. Could be so much better though.Back on track. Great diet. Sculpt 1 after work. Need to try to get up earlier in the mornings and workout. Just love sleep. [39]
AUG 22: Did not get up early enough to do morning workout. However did it late in the evening (Cardio 1). 6 good meals. Starting to get questions like......."have you lost weight?" Great motivation. [39]
AUG 23: Sculpt 1. Did workout late afternoon. Still not pleased about my inability to get up earlier before work to do my workout. It helps me stay more focused and not have to drink coffee. Ate 6 clean meals, beginning to wonder if I need to decrease calories. I will begin to study up on this subject. [39]
AUG 24:Cardio 1. Good diet. [39]
AUG 25:Sculpt 1. Good diet. However had 2 beers [38]
AUG 26:Off day from Work outs. Was in a wedding out of town. missed 3 meals. [35]
AUG 27:Didn't work out. Out of town. missed 2 meals. [33]
AUG 28:Cardio 1. Best intensity so far. Missed 2 meals. [31]
AUG 29:Sculpt 1. Good intensity. Great sweat. Had 5 meals, however ate 2 cookies during the day. [30]
AUG 30:Cardio 1. Good intensity. All 5 meals. Might have baby tommorrow. [30]
AUG 31:Sculpt 1. Good intensity. Wife sent to hospital. Baby boy!!!!!!!! Noah Brooks Lee. Greatest day of my life!!!!!!!!!! Missed 2 meals, but who cares???? [28] This month is finally finished. Will do better next month, for sure! Thanks John Stone.

Note to self* Get off your A$$ and do something!!

Tarma

Mon, July 31st, 2006, 09:59 AM

Cathy's Official "100 Challenge" post

GOAL: Leaning out while training for my first marathon

COMMENT: I'm in week 17 of a 24 week marathon plan. I have not been lifting and I've become squishy. Gained fat (~8 lbs) from my best "after (http://www.muscletank.net/profiles.aspx?cathy)" that simply needs to go. All of the extra is between navel and knee. It's not as bad as my "before" but it's not pretty.

WORKOUT SCHEDULE (exact details for each week posted on my blog (http://workinprogress.blogs.com))
Monday: off
Tuesday: Tempo Run
Wednesday: Strength
Thursday: Interval Run
Friday: Alternate Cardio
Saturday: Optional Run; Strength
Sunday: Long Slow Run

MEAL SCHEDULE
Six to seven meals per day (I have to keep this flexible. Days I'm awake from 6AM to 1AM require the extra meal), one cheat meal per week, generally on the long run day. Goal: 1800 calories a day to start. Day with cheat meal not to exceed 2200 calories. Ratios: Zone/BFL

Note: Gels and Drinks to fuel the long run are not "cheats" or "meals"

STARTING STATS
WEIGHT: 136.0 pounds
BODY FAT: 22.7%
ARMS: 10.5"
CALVES: 14.0"
SHOULDER: 40.5"
CHEST: 35.0"
BREAST: 37.0"
FOREARMS: 9.2"
HIPS (WIDEST): 38.5"
HIPBONES: 35.5"
THIGHS: 22.2"
WAIST: 28.5"
ABDOMEN: 32.0"

END STATS
WEIGHT: 133.6 pounds (-2.4 pounds)
BODY FAT: 22.5% (-0.2%; running programs really are not great for losing fat. back to weights after marathon)
ARMS: 10.5" (no change)
CALVES: 13.8" (-0.2)
SHOULDER: 40.25" (-0.25)
CHEST: 34.6" (-0.6)
BREAST: 37.0" (no change)
FOREARMS: 9.2" (no change)
HIPS (WIDEST): 37.25' (-1.25 huzzah)
HIPBONES: 35.0" (-0.5)
THIGHS: 22.1" (-0.1)
WAIST: 27.0" (-1.5)
ABDOMEN: 31.0" (-1.0)

DAILY LOG
AUG 1: Tempo Run Done: 52 min; 4.8 miles; 6 clean meals, no cheats. [100 points]
AUG 2: Upper body & Abs; 6 clean meals, no cheats. I had thought that not lifting regularly was a major cause of my squishiness but not that I'm limiting myself to 6 set meals a day, I think the other larger cause was FOOD. What I had been eating was fine, how much was not. I am HUNGRY. Scale weight moving down. [100 points]
AUG 3: Interval Run Done: 44 min; 4.25 miles (12x1min VO2max with 1 min recoveries). 7 clean means. Anniversary yesterday. My husband bought me a lovely bottle of red. Saving it for September. [100 points]
AUG 4: Hopped on the scale today 134.2. 45 min of alternate cardio (marching on the treadmill to a movie). 6 clean meals. The wine is calling and I almost did not do the cardio. Stayed on plan instead. [100 points]
AUG 5: Scale was kind this AM. 133.6 lbs with my Omron reading 22.3% body fat. So lost some water bloat & some fat this week so far. Upper body work out & a ton of stretching for tomorrow's big run. 6 clean meals. Heading to bed early. 15 mile race early tomorrow AM. I am frightened. [100 points]
AUG 6: 15 mile race done. Glad to have finished it. Knees giving me some issues. Took me 2 hours and 45 minutes. Naptime & free meal tonight: Sushi :) 5 clean meals + Sushi cheat meal. Seaweed, raw tuna and raw salmon. Heaven. [100 points]
AUG 7: No workout scheduled today. Legs needed the rest. Joints feeling better already. 6 clean meals. No cheats. Belly a bit unhappy from yesterday. [100 points]
AUG 8: Puffy this AM. 133.8 lbs with 21.8% body fat (some of this fat drop is water bloat). 54 minute run with 34 minutes at threshold pace, only covered 4.8 miles but knees and legs feeling suprisingly OK. 6 clean meals. No cheats. Wine is calling. I'm not listening. Going to bed early [100 points]
AUG 9: Abs done this AM. 6 clean meals. Tired today. Got in the PM stretch but not the upper body workout. -1 sigh. [99 points]
AUG 10: Interval Run today. 34 min with 8 x 1 min at VO2 max. Covered 3.25 miles. Did some of the missed upper body work from yesterday. Got lots of sleep, still feeling tired and off. 6 clean meals. Going to bed a few hours early. [99 points]
AUG 11: AM weigh in 133.0 lbs, feeling a bit dehydrated. Omron has me at 22.3% body fat. 45 minute bike ride this AM. 6 clean meals. One not optimal meal/snack of a rice cake with some all natural peanut butter. Great snack, wrong macros and does not qualify as a clean meal 7. -1 point. Still feeling tired & a bit off. [98 points]
AUG 12: Upper body, Abs & Stretch. 6 clean meals. Woke up with a migraine. Feeling better now. Long run and free meal tomorrow. [98 points]
AUG 13: 13.1 mile long run. Had some Hershey Nuggets with Toffee and Almonds (http://www.hersheys.com/products/details/nuggets.asp) with an otherwise clean meal for my cheat today. I don't normally like or crave chocolate but these are yummy. [98 points]
AUG 14: rest day; 6 clean meals. [98 points]
AUG 15: 56 min run, 5.25 miles, 40 min at threshold HR (165). 6 clean meals. 11 hour work day. [98 points]
AUG 16: abs & upper body workout, 6 clean meals. 10.5 hour work day. [98 points]
AUG 17: AM weigh in 133.2, body 22.2% fat; cheat meal may be moved to Friday night. A long time employee of mine is leaving to go back to graduate school and I'm taking her out to dinner to a restaurant I've never been to. No idea what options are available. 44 minute run with 4 x 3 minute at VO2 max with 3 minute recoveries. 4.3 miles total. 6 clean meals [98 points]
AUG 18: 45 min alternate cardio (bike) this AM; free meal on schedule for later. 5 clean meals & 1 free meal. [98 points]
AUG 19: the day after free meal (in this case 2 glasses of wine with otherwise acceptable foods) hurts. slept late. did not exercise or shower until after 8PM. Craving carbs. Got the grocery shopping done for the week today and that is about it. Focused on core, abs & arms today. Lots of stretching. Long run tomorrow. 6 clean meals. [98 points]
AUG 20: 13 mile long run. Felt much better than last week. We'll see how next week's 20 miler goes; 6 clean meals [98 points]
AUG 21: rest day. 6 clean meals [98 points]
AUG 22: ah recovery week. tempo run, 36 minutes, 3.5 miles. 6 clean meals. Heading into PMS. [98 points]
AUG 23: let's not talk about today. no workout. (-1) corn chips (-1). hershey nugget (-1). meals otherwise good. [95 points]
AUG 24: 38 minute interval run; 3.75 miles total; 3 x 3 minutes V02 max intervals. 6 clean meals. [95 points]
AUG 25: Alternate Cardio: 35 minute bike; 6 clean meals [95 points]
AUG 26: 6 clean meals, skipped workout today on purpose. 20 mile run tomorrow. feeling a bit under-the-weather and wanted to give body a rest day. rain in forecast for tomorrow. [95 points]
AUG 27: Woke up feeling congested & tired. Dressed for 20 mile race anyway. The start was 0.5 miles from my house. No excuse to not get some running in. 20 mile race done. 3 hours and 50 minutes of running. My legs hurt; however, I am starting to believe that I will actually be able to run the marathon I'm signed up for in 4 weeks. Just one more 20 mile run in the training (2 weeks away) before marathon day. Everything else looks feasible. 6 clean meals + 1 glass wine (planned cheat meal) [95 points]
AUG 28: Rest day. 6 clean meals. Tired legs, else feeling pretty good. [95 points]
AUG 29: 58 minute run, 5.25 miles. Legs feeling good overall. 6 clean meals. late night handful of tortilla chips (-1) [94 points]
AUG 30: arms & abs, stretch legs. It was a 5 AM to 1AM day. 7 clean meals. [94 points]
AUG 31: 4.8 mile interval run, 50 minutes. I'll weigh & measure tomorrow AM. 6 clean meals [94 points]

Summary:
-I'm great at getting the runs in as they are necessary for me to succeed in the September marathon.
-I'm am less motivated about the lifting, missed one workout & some of the others were not optimal. This impaired my loss of body fat. Must get back to regular, heavy lifting post-marathon (Sept 24) so look for me in an October "100" challenge.
-My husbands snacks in the house are a danger to me late at night when I am PMS (see loss of points there at the end for dumb nibbles that I don't even like that much.)
-More than an inch lost from waist, abdomen and bottom over this month. Minimal changes elsewhere. Cleaning up my diet and getting all of the exercise in, even if effort was subpar, helped a lot.
-I ran 20 miles, at one time; it was longest run of my life ever. Sticking to this challenge helped me stay with the training program.
-94 points left at the end. I found that once I lost one point it was easier to rationalize losing more since I was no longer "perfect." This is stupid, I know.

Thanks for hosting this!

wildcowboy

Mon, July 31st, 2006, 10:36 AM

I'm in as well.
long time reader,first time writer.
the main goal will be shredding fat and lowering body fat.
I will post my stats as soon as possible.
I will bw eating 6 balanced meal.
cardio 5 day a week on a fasted state.
weight training 4 days a week.
let the game begin and good luck to everybody.

Matt:bb:

treacherous

Mon, July 31st, 2006, 10:55 AM

GOAL: Getting back on track with my weight loss

COMMENT: Starting with my birthday in March, with a few 2 or 3 week exceptions, I've been eating what I want, when I want, and not exercising. I have gained back 17 pounds from my lowest of 271, and I need to get back on the ball. My goal is to get back in the groove of working out and eating right, and to get back to or below 270 by the end of the month.

WORKOUT SCHEDULE
Sunday: Cardio: Elliptical, 45 mins (aerobic, fasted) (AM)
Monday: Weight training: Chest & back (PM)
Tuesday: Cardio: Elliptical, 45 mins (aerobic) (PM)
Wednesday: Weight training: Legs (PM)
Thursday: Cardio: Elliptical, 45 mins (aerobic) (PM)
Friday: Weight training: Shoulders & arms (PM)
Saturday: OFF

MEAL SCHEDULE
Six meals per day, one cheat meal per week (Alternating Thursday or Friday lunch).

WEEKLY STATS

WEIGHT: 287.2 pounds
BODY FAT: 31%
ARMS: Left spreadsheet at home - will fill out this evening
CALVES: Left spreadsheet at home - will fill out this evening
CHEST: Left spreadsheet at home - will fill out this evening
FOREARMS: Left spreadsheet at home - will fill out this evening
HIPS: Left spreadsheet at home - will fill out this evening
THIGHS: Left spreadsheet at home - will fill out this evening
WAIST: Left spreadsheet at home - will fill out this evening

DAILY LOG
AUG 1: Missed workout because I went to a football game instead...argh...also missed one meal. -2 points [98 points]
AUG 2: Went crazy at a chinese buffet with an extra cheat meal. Can't miss my workout tonight! (But I did, and then had chips and dip [3,000 calories the way I make it] for dinner) -3 points [95 points]
AUG 3: Had pizza for lunch, missed my workout, and missed the update -3 points [92 points]
AUG 4: Forgot to make the update, missed workout, missed 3 meals, and 2 cheat meals - wow... -7 points [85 points]
AUG 5: Cheat breakfast without even thinking about it. I'm going to do cardio even though it's my scheduled day off because I feel guilty for missing the whole week's worth of workouts. Gotta put together a PLAN for the coming week. -1 point

Edit: Cheat Lunch too. Missed 3 meals. No workout. -5 more points[79 points]
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Superchic

Mon, July 31st, 2006, 12:39 PM

GOAL: Cutting

COMMENT: Time to bust it up. I've been eating clean already for a week but this will just motivate me more. I'm going to Hawaii on a cruise in October and I definitly have work to do. I have also decided to do a figure competition in May 2007 and have started to meet with a personal trainer. So this month will be the first of 2 months of cutting for me. My workout schedule may change after August 24th because I meet with my personal trainer to see how the last month has been.

WORKOUT SCHEDULE
Monday: Full-body workout heavy weights
Tuesday: Cardio (20 min HIIT)
Wednesday: Full-body workout heavy weights
Thursday: Cardio (20 min HIIT)
Friday: Full-body workout heavy weights
Saturday: Cardio (20 min HIIT)
Sunday: Rest

MEAL SCHEDULE
6 meals a day, no matter what. I will have a cheat day on August 24th, after my personal training session. No cheating otherwise.

STARTING STATS -
WEIGHT: 164 pounds
BODY FAT: 24.13%

Skinfolds:
Chest: 9
Tricep: 21
Suprailium: 18
Abdomen: 21
Thigh: 29
Subscapula: 20
Midacillary: 12

END STATS
WEIGHT:
BODY FAT:
Skinfolds:
Chest:
Tricep:
Suprailium:
Abdomen:
Thigh:
Subscapula:
Midacillary:

Activity Log
[Week 1]
31.Jul.2006: Start of log...will have updated measurements and stats by tomorrow.
1.Aug.2006: Ok we are off and running. Doing great. cardio this morning and meals are 100% (100pts)
2.Aug.2006: It's been a 100% eating day and workout. Kicked my butt on my total body weight lifting. It was great. I can't wait to see the scale start to move a little bit. Hopefully soon. (100pts)
3.Aug.2006: STill at it. Had a hard day today. Well not exactly. i had to go to an all staff appreciation event. I brought my own food and stayed with it but I can't say that it was easy watching everyone else have the candy, chocolates, and bars that were out. Oh well I know what I am working for. Workout was good. HIIT Cardio....it was tough. (100 pts)
4.Aug.2006: The day has gone perfect, except for work and real life. Full body workout was great this morning. Pushed myself well. Eating is dead on!!! (100 pts)
5.Aug.2006: Well today has gone very well. I actually switched my off day to today from tomorrow because I am running a practice 5k at 7am tomorrow. I want to try to get a really good time to see what I can expect for the race for next weekend. Anyways, meals are dead on as always. So I'll post my time tomorrow. Hopefully it will be really good. (100pts)
6.Aug.2006: Well my 5k didn't go as well as I had hoped but I got it done. The time was about 28 min or so, didn't have a stop watch because my sister lent hers to someone. eating still on, I did have a starchy carb last night before bed as part of the attempt to do better at the 5k this morning. Off to another clean week. (100pts)

[Week 2]
7.Aug.2006: Great day!!! absolutely great day. I started taking Amino acids and liver pills today. We'll seee if they benefit me and then I'll buy more. Eating 100% of course and my workout was awesome!! I kicked my butt on the weights. but at the gym I was frustrated with the total body workout because I kept on having to switch up my machines and weights becaue people would be using them. Dang it. But I had a great workout. (100pts)
8.Aug.2006: Today has been 100% again. had cardio this morning. It was great. 5:30 am run...hopefully ready for my 5k on saturday in my hometown. eating is 100%. on to another day of busting my butt. looking forward to lifting weights tomorrow.
9.Aug.2006: 100% day again. I had a great total body workout this morning. It was awesome. Eats are 100% clean and I willl be getting my BF% tested on friday hopefully.
10.Aug.2006: 100% day again. I'm adding a few extra carbs tomorrow for prep for my 5k on Sat. I'm really going to work at doing well for it. I get my BF% measured tomorrow AM so hopefully that goes well. we will see!!! weights great today and cardio. Taking off tomorrow because of running on saturday so I did friday's workout this evening. 100pts.
11.Aug.2006:Went to the trainer today. BF didn't go down but I gain a pound of muscle and my measurements went down so we will see how I feel in two weeks. I need to sleep more haven't been getting more than 5 hours a sleep a night and have been working really long days. Have an off day today because I run the 5k tomorrow morning. eating has been on except for when I arrived home -1 pt. now I will be on for the rest of the time at home. 99pts
12.Aug.2006:
13.Aug.2006:well this weekend was shot to hell pretty much. - 1 for not posting yesterday. -4 for cheating went to DQ, pizza ranch, ate with the family, and ice cream at home....not a good weekend in this aspect. however, I ran my 5k and WON my age category!!! ran my best time 25.01 min.!!! couldn't believe it. 94pts :(

[Week 3]
14.Aug.2006: Today has been 100%. eating clean and workout in. feeeling a little better not much though...hopefully by thursday i will feel back to normal. Went to try out a new gym today. Snap fitness it was ok but i'm going to stick with lifetime i believe. on to another day.94pts
15.Aug.2006:
16.Aug.2006: Did'nt post yesterday because my wonderful roommate won't get the internet fixed. GGGRRRR!! He makes me so mad. but I'm moving out tomorrow, THANK GOD. otherwise workout was good and eating was good. I even did 15 min of cardio this morning, yippee. -1 for not posting yesterday (not my fault) 93pts
17.Aug.2006:
18.Aug.2006:Well I missed my post yesterday -1 dang it. I was busy moving into my seester's place and then at 7pm found out that the place I am suppose to be moving into on September 1st fell thru!!! So now I am homeless. A little stressful and my school loans are due. workouts were good past two days and eating has been 100%. 92pts
19.Aug.2006: 100 %. cardio was good this morning did Hiit with an incline on the treadmill. eating 100%. 92pts
20.Aug.2006: 100% today. all is good.

[Week 4]
21.Aug.2006: 100% today and got adjusted by chiro.
22.Aug.2006: went to the chiro last night. now I am kinda sore. but diet and exercise 100% fun stuff.
23.Aug.2006: Still going well. Chiro update tomorrow. 100% eatig and workouts. 92pts.
24.Aug.2006:
25.Aug.2006:missed an update -1. workouts got in and eating is good. new meal plan from trainer started today. less calories and carbs we'll see how I do. 91pts
26.Aug.2006:100% low carb is interesting but I think I am getting great gains by my carb cycling plan. :)
27.Aug.2006: 100% low carb day again. feeling great on the new diet. tomorrow is a higher carb day. yippee!!!

[Week 5]
28.Aug.2006: medium carb day. yippee. It's good. 100% eating and workouts!!! 91pts.
29.Aug.2006: a little bloating today but that was because of carbs yesterday. 100% eating and workouts. 91pts.
30.Aug.2006: 100% eating and diet. tomorrow low carb day. 91pts.
31.Aug.2006: carb day today. fun stuff. 100% on workouts and meals!!! 91pts.
1.Sep.2006:

losh96

Mon, July 31st, 2006, 01:10 PM

GOAL:
1A - Getting in better running shape
1B - Fat Loss

COMMENT: I am "training" to run a 10k on Sept 16th (goal of under 1 hour). With football season starting (I coach a HS team) I am changing to a 2 day full body lifting schedule (from 4 days a week) in order to make time for the 10k training.

WORKOUT SCHEDULE
Monday: OFF
Tuesday: 10k training (PM)
Wednesday: 10k training (AM); Weight training: full body workout (PM)
Thursday: OFF (Game Day)
Friday: 10k training (PM)
Saturday: 10k training (AM); Weight training: full body workout (PM)
Sunday: 10k training (AM);
(Depending on game/practice schedule some workouts may move up/back a day)

MEAL SCHEDULE
Six meals per day, 2 cheat meals per week (one during the week and one on the weekend).

STARTING STATS
WEIGHT: 250.4 lbs
BODY FAT: 25.1 %

END STATS
WEIGHT:
BODY FAT:

-------------------------------------------------
DAILY LOG
AUG 1: Updated starting stats. Ate 6 meals on schedule. Ran ~3.2 miles ..... -0 points [100 points]
AUG 2: Ate 5 meals on schedule + 1 cheat meal (1 out of 2 planned for the week). Ran 2.5 miles A.M. Lifted PM (full body workout 65 min) Also played basketball for 40 min. ..... -0 points [100 points]

fjd03

Mon, July 31st, 2006, 02:01 PM

FJD03 "100 Challenge" post

GOAL: 13% BF by end of challenge

COMMENT: I added some weight over summer vacation. 13% BF or under by end of the challenge.

WORKOUT SCHEDULE
Sunday: Weight training: forearms (3 Ex), abs; cardio: 45 mins (AM)
Monday: Weight training: chest (3 Ex), traps (1 Ex), triceps (1 Ex), biceps (1 EX) (AM); cardio: 25 mins (AM or PM)
Tuesday: Weight training: legs (3 Ex), back (2 Ex), biceps (2 Ex), Abs (AM)
Wednesday: Rotator Cuff Strengthening, calves (2 Ex) (AM); cardio: 45 mins (AM or PM)
Thursday: Weight training: chest (2 Ex), shoulders (2 Ex), triceps (2 Ex), biceps (1 EX) (AM); cardio: 25 mins (AM or PM)
Friday: Weight training: legs (4 EX), back (2 Ex), biceps (1 EX) (AM),
Saturday: calves, abs; cardio: 45 mins (AM)

MEAL SCHEDULE
Six meals per day, one cheat meal per week.

STARTING STATS
WEIGHT: 167 pounds
BODY FAT: 16%
ARMS: 13.75"
CALVES: 14.25"
CHEST: 42"
FOREARMS: 11.25"
HIPS: 37"
THIGHS: 23.75"
WAIST: 33"

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

[Week 1]
31.Jul.2006: Stats Posted....
1.Aug.2006: Completed Weight training in AM. Six clean meals... 100 points
2.Aug.2006: Completed Rotator Cuff Strengthening and calves in AM. PM cardio done in gym. Six clean meals....100 points
3.Aug.2006: Completed Weight training and 25 min cardio in AM. Six clean meals... 100 points
4.Aug.2006: Completed Weight training in AM. Six clean meals....100 points
5.Aug.2006: Completed Weight training and 45 min cardio in AM. Five clean meals and cheat meal tonight....100 points
6.Aug.2006: Completed Weight training and 45 min cardio in AM. Missed meal in middle of day....99 points

[Week 2]
7.Aug.2006: Completed Weight training in AM. 25 min cardio turned in 45 min session in PM. Six clean meals... 99 points
8.Aug.2006: Completed Weight training in AM. Six clean meals... 99 points
9.Aug.2006: Completed Rotator Cuff Strengthening and calves in AM. 45 min PM cardio. Six clean meals....99 points
10.Aug.2006: Completed Weight training in AM. 45 min PM cardio. Six clean meals....99 points
11.Aug.2006: Completed Weight training in AM. Six clean meals....99 points
12.Aug.2006: Completed Weight training and 45 min cardio in AM. Five clean meals and cheat meal tonight....99 points
13.Aug.2006: Completed Weight training in AM. 45 min PM cardio. Six clean meals....99 points

[Week 3]
14.Aug.2006: Completed Weight training in AM. 25 min cardio turned in 60 min session in PM. Six clean meals... 99 points
15.Aug.2006: Completed Weight training in AM. Six clean meals... 99 points
16.Aug.2006: Completed Rotator Cuff Strengthening and calves in AM. 45 min PM cardio. Six clean meals....99 points
17.Aug.2006: Completed Weight training in AM. 45 min PM cardio. Six clean meals....99 points
18.Aug.2006: Completed Weight training in AM. Six clean meals....99 points
19.Aug.2006: Completed Weight training and 45 min cardio in AM. Five clean meals and cheat meal tonight....99 points
20.Aug.2006: Completed Weight training in AM. 45 min PM cardio. Six clean meals....99 points

[Week 4]
21.Aug.2006: Completed Weight training in AM. 45 min cardio session in PM. Six clean meals... 99 points
22.Aug.2006: Completed Weight training in AM. Six clean meals... 99 points
23.Aug.2006: Completed Rotator Cuff Strengthening and calves in AM. 45 min PM cardio. Six clean meals....99 points
24.Aug.2006: Completed Weight training in AM. 45 min PM cardio. Six clean meals....99 points
25.Aug.2006: Completed Weight training in AM. Five clean meals and cheat meal tonight....99 points
26.Aug.2006: Completed Weight training in AM. 45 min PM cardio. Missed meal in middle of day....98 points
27.Aug.2006: Completed Weight training in AM. 45 min PM cardio. Missed meal in middle of day....97points

[Week 5]
28.Aug.2006: Completed Weight training in AM. 25 min AM cardio. Six clean meals...Missed update 96 points
29.Aug.2006: Completed Weight training in AM. Five clean meals and cheat meal tonight...Missed update 95 points
30.Aug.2006: Completed Rotator Cuff Strengthening and calves in AM. 45 min AM cardio. Six clean meals....95 points
31.Aug.2006: Completed Weight training in AM. 45 min PM cardio. Six clean meals....95 points
1.Sep.2006:

cauchy

Mon, July 31st, 2006, 03:40 PM

GOAL: Lose fat

WORKOUT SCHEDULE
6 cardio / week
5 weight training / week

MEAL SCHEDULE
Six meals per day, one cheat meal per week.

STARTING STATS
WEIGHT: 190.3
BODY FAT: 23%

CHEST: 41.37
HIPS: 42.16
WAIST: 33.49

END STATS
WEIGHT:
BODY FAT:

CHEST:
HIPS:
WAIST:

[Week 1]
1.Aug.2006: 30 min stationary bike , missed the update : -1 points
2.Aug.2006: weight training (back)
3.Aug.2006: 30min stationary bike , weight training (chest)
4.Aug.2006: nothing :( (formula 1 hungarian grand prix practice day) , missed the update: -1 points
5.Aug.2006: 30 min stationary bike, weight training (shoulders)
6.Aug.2006: nothing :( (formula 1 hungarian grand prix race day) , cheat meal
7.Aug.2006: 30 min stationary bike, weight training (back)
summary after 1st week: 4 cardio , 4 weight training instead of: 6 cardio, 5 weight training: -3 points
-- 95 points left

[Week 2]
8.Aug.2006: weight training (legs) , stationary bike 30 min
9.Aug.2006: stationary bike 30 min
10.Aug.2006: weight training (shoulders)
11.Aug.2006: weight training (arms) , stationary bike 30 min
12.Aug.2006: stationary bike
13:Aug.2006: cheat meal
14.Aug.2006: weight training (chest)
summary after 2nd week: 4 cardio, 4 weight trainig : -3 points, no update for 5 days(sry) -5 points: 87 points left

[Week 3]
15.Aug.2006: -
16.Aug.2006: weight training (back)
17.Aug.2006: 30 min stat. bike
18.Aug.2006:
19.Aug.2006: weight training (shoulders)

dnlz

Mon, July 31st, 2006, 04:39 PM

GOAL: Cutting/Fat loss

COMMENT: Started my new lifestyle January 26, 2005. Since then have dropped from 340 to 227 lbs. I am continuing to do the same thing and this is just more motivation for me.

WORKOUT SCHEDULE
Monday: Weight training TBD
Tuesday: Soccer, 2 Hours
Wednesday: Weight training TBD
Thursday: Tennis, 3 Hours
Friday: Weight training TBD
Saturday Softball/Soccer, 2 Hours
Sunday: Off Day

MEAL SCHEDULE
Six meals per day, one cheat meal per week (Friday or Saturday night).

STARTING STATS
WEIGHT: 226.9 pounds
BODY FAT: 18%
ARMS: 13"
CALVES: 15"
CHEST: 42"
THIGHS: 25"
WAIST: 38.25"

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
THIGHS:
WAIST:

DAILY LOG
August 1 And so it begins... [100 Points]
August 2
August 3
August 4
August 5
August 6
August 7
August 8
August 9 Vacation; No excuses
August 10 Vacation; No excuses
August 11 Vacation; No excuses
August 12 Vacation; No excuses
August 13 Vacation; No excuses
August 14
August 15
August 16
August 17
August 18
August 19
August 20
August 21
August 22
August 23
August 24
August 25
August 26
August 27
August 28
August 29
August 30
August 31

BigDRS

Mon, July 31st, 2006, 05:51 PM

dDennis' Official "100 Challenge" post

GOAL: Cutting

COMMENT: I'm tired of saying that tomorrow I'll start eating better. This will give me a way to kick my ass into high gear.

To the dismay of some here I'm not going to measure my arms, legs, waist, ect. I don't have any tools to measure with. Also, I'm not going to have a set meal schedule. I work odd hours at work and my family life is a mess so the times that I eat every day will be different but I'm going to eat at least 5-6 small meals a day keeping myself at my calorie levels. Next month when school starts and I get myself into a daily routine I will have set times and meals for each day and I will start to incorporate set macro levels into my meals as well. I know that there will be four days out of this month where I will be out of town and not have access to the internet. Those days will be the only cheat days that I allow for myself in terms of not posting. I'll only allow myself to have four cheat meals the entire month. I'll note when I use them.

WORKOUT SCHEDULE
Monday: Bike, 40 mins (fasted) (AM)
Tuesday: Bike, 40 mins (fasted) (AM)
Wednesday: Bike, 40 mins (fasted) (AM); Weight training: back, arms, chest (PM)
Thursday: Bike, 40 mins (fasted) (AM)
Friday: Bike, 40 mins (fasted) (AM)
Saturday Bike, 40 mins (fasted) (AM)
Sunday: Bike, 40 mins (fasted) (AM); Weight training: legs, delts, traps (PM)

MEAL SCHEDULE
Eat 5-6 small meals a day, keeping at or under 2000 calories.

STARTING STATS
WEIGHT: 177 pounds

END STATS
WEIGHT:

DAILY LOG
AUG 1: It starts today! So far, so good. [100 Points]

AUG 2: Yesterday was a textbook perfect day. Today has been good as well. [100 Points]

AUG 3:

AUG 4: I technically missed yesterdays update by three hours. Things got crazy at home and then I had to work a 5-12 shift at work so I didn't get the chance to get to a computer. To be fair and play by the rules I'll deduct one point. Everything else is still good. Even with nonsense around the house I still got my cardio in and ate properly during the day. [99 Points]

AUG 5: Today was a good day. Meals and cardio went as planned. Still pissed that I missed my update on the 3rd by a few hours and lost a point. [99 Points]

AUG 6: Yesterday went well. Today is going fine. Did my AM cardio and spent two hours this afternoon in the yard doing weeding and came inside drenched in sweat. Felt good. [99 Points]

AUG 7: Yesterday ended well. Today going fine too. Still at - [99 Points]

AUG 8:

AUG 9: Whoops, I missed yesterdays update. Damn it. I was busy with a lot of errands and it slipped my mind. All other activities are going well. I'll take off a point for missing yesterdays update and post a new score of - [98 Points]

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