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THE CHALLENGE HAS BEGUN. NO MORE ENTRIES ALLOWED FOR THE AUGUST CHALLENGE!

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This premise of this challenge is pretty simple: Each participant starts the month of August with 100 points. A point is deducted each time a workout is missed, a meal is missed, an unscheduled "cheat" meal or snack is consumed or a daily update to your official challenge post is missed. The goal, of course, is to finish the month with 100 points!

Here are the rules:

1) This challenge is for people who want to commit themselves 100%. Please don't join if you are not prepared to give a total effort.
2) The challenge begins on August 1, 2006. You must have your starting post up by then. You can not join the challenge after August 1st.
3) It doesn't matter if you are cutting, bulking or maintaining. The common goal here is 100% consistency.
4) Each person participating in the challenge should start a post in this thread. Your Official Challenge post must be updated each and every day in August. The updates won't take long (examples below). If you miss an update, you must deduct a point. Please note that you should edit your existing Official Challenge post--don't start a new post every day.
5) Miss a workout for any reason, deduct a point.
6) Miss a meal for any reason, deduct a point.
7) Eat an unscheduled "cheat" meal or snack, deduct a point.

Feel free to post before/after pictures if you like (optional).

Of course this challenge is based on the honor system. You can cheat, but that would be pointless.

Here's an example Official Challenge post (feel free to copy and paste, substituting your own information):

-------------------------------------------------------------------
Sample 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
WEIGHT: 200 pounds
BODY FAT: 9.8%
ARMS: 16.75"
CALVES: 16.5"
CHEST: 42.75"
FOREARMS: 13.5"
HIPS: 38.75"
THIGHS: 24"
WAIST: 32.5"


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


DAILY LOG (Note: Each entry should be completed the day after, or at the end of the same day after all meals/workouts.)

AUG 1: I did my cardio and ate all meals as scheduled.
-0 points [100 points]

AUG 2: My car broke down and I missed my back workout. I walked to Burger King for dinner and had an unscheduled cheat meal.
-2 points [98 points]

AUG 3: I missed my cardio today, but ate all meals as scheduled.
-1 point [97 points]

AUG 4:

AUG 5: I missed yesterday's update, but I did my delts and traps workout yesterday, and ate all meals as scheduled (including my scheduled cheat meal). Today I did my cardio, ate all meals as scheduled and did my leg workout.
-1 point [96 POINTS]

You get the idea.....

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Feel free to get your posts up anytime before August 1st!

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.

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

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]

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:

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!

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:

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!!

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:

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'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!!