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

John Stone

Mon, August 21st, 2006, 08:22 AM

John Stone's Official September "100 Challenge" post

GOAL: Bulking

COMMENT: This is the first month of my 2006 bulk, and I'm going to be 100% focused and dedicated.

WORKOUT SCHEDULE
Monday: Weight training: chest & abs
Tuesday: Weight training: back
Wednesday: Stationary bike, 45 mins (aerobic)
Thursday: Weight training: delts, traps & calves
Friday: Weight training: biceps & triceps
Saturday: Weight training: quads & hamstrings
Sunday: Stationary bike, 45 mins (aerobic)

MEAL SCHEDULE
Six meals per day, one cheat meal per week. No alcohol.

STARTING 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"

END STATS (cold/flexed)
WEIGHT: 211.6
BODY FAT: 10%
ARMS: 17.5"
CALVES: 17.25"
CHEST: 43.75"
FOREARMS: 13.75"
HIPS: 39.75"
THIGHS: 25.75"
WAIST: 33.25"

DAILY LOG
SEP 1: Perfect day! I updated my starting stats, ate BIG and CLEAN as scheduled (I still have my scheduled cheat meal to eat, but I promise I won't miss it :lol:), and I just finished an amazing bicep/tricep workout. Details on the workout (http://forums.johnstonefitness.com/showthread.php?p=366086) and pictures (http://forums.johnstonefitness.com/showthread.php?p=366086) are here (http://forums.johnstonefitness.com/showthread.php?p=366086).
-0 points [100 points]

SEP 2: Tonight's leg workout was off the charts. I'm serious, I'm so used to working my legs while cutting that I was a bit shocked by my energy levels. All this food is having a major positive impact on my gym performance. I'll write more about the workout in tomorrow's update on the main site. As for the rest of the day, all my meals were big, clean and perfectly to plan.
-0 points [100 points]

SEP 3: Today was a boring cardio-only day (45 mins/137 BPM). I ate all six meals as planned, and mostly hobbled around the house whining about my sore legs.
-0 points [100 points]

SEP 4: Tonight's workout (pecs & abs) was another terrific workout! All this quality food is putting my performance in the gym through the roof. Of course I love to bulk, so I'm pretty much on cloud nine right now. All six meals were big, clean and eaten as planned. Tomorrow is back day, and that means deadlifts. I'm so sore right now that I can barely walk, so that should be interesting.
-0 points [100 points]

SEP 5: I hit my back hard in the gym tonight (it was the first back workout of my bulk). As is usually the case, I did my deads last. My legs were SO sore, but the deads were not as bad as I thought they'd be...until the last rep of my second set. I was at the top of the lift and locking out when suddenly my left glute cramped up! It hurt, but it was also kind of funny. I'm not sure my ass as ever cramped up before. Sorry about the mental image of me rubbing a cramp out of my ass cheek. :o Anyway, thankfully I was able to complete the last two sets with no further issues. All six meals were eaten just as planned. Tomorrow is a cardio-only day, and I'm looking forward to a day of rest. My whole body hurts!
-0 points [100 points]

SEP 6: Cardio done this morning (45 mins/137 BPM) followed by a day of extreme soreness from this week's weight lifting activities. All meals eaten as scheduled. No workout planned for tonight. I'm going to bed. Tomorrow's going to be a long day because about a million things at work failed in the field tonight. :(
-0 points [100 points]

SEP 7: Tonight was the first delts/traps/calves workout of this year's bulk and it was awesome! I have some new pictures here (http://forums.johnstonefitness.com/showthread.php?p=368107). Tonight's PWO #2 meal is one that I've missed dearly since last year's bulk: pasta with tomato sauce, basil, grilled chicken breast and broccoli on the side. Mmmmm. That meal, and today's other meals, were as planned. The first week of my bulk is in the books!
-0 points [100 points]

SEP 8: What a tough workout tonight! I knew I had to improve on all my sets, and because last week's workout was so good I was very nervous-excited in the hour leading up to tonight's workout. I did great tonight - up in weight and/or reps on every exercise, including a personal best on working sets for standing DB extensions. I know I could handle even more weight next week, but I felt like my shoulders were going to rip out of my body getting the dumbbell up over my head and getting it back to the other side when the sets were over. A partner would be very good for this exercise at the weights I'm using. I'll just do burnout reps next week and use it as a finishing exercise. So far I've had 5 of my 6 meals, and my final meal today is my weekly cheat meal so I feel confident that, as always, there will be no problems eating (I'm starving already and the meal is not for another hour!)
-0 points [100 points]

SEP 9: Great leg workout tonight! I had a little bit of pain in my lower back towards the end of my workout, but nothing worth worrying about. I've always had sciatica flare-ups here and there, especially when I'm putting a lot of stress on my back. Squats and even leg presses can bother it, but deads never do for some reason. Weird. Anyway, all meals eaten as scheduled. Tomorrow's a cardio-only day. I'm loving every minute of this bulk. I'm telling you all now, unless I become injured or sick there is no way I'm getting anything less than 100 points this month. :)
-0 points [100 points]

SEP 10: No weight training today, but I did my morning cardio (45 mins/135 BPM), followed by some yard work. After the yard work I detailed my car inside and out. It so hot here! I worked up quite a sweat doing all that stuff. This afternoon I did some more work on the server and watched a movie. A nice day off from weight training. All meals eaten as scheduled.
-0 points [100 points]

SEP 11: Tonight was chest and abs, and I added weight on every exercise. I've already gained a 1/4" on my chest since September 1st, so my size is increasing right along with my strength. Even using increased weight I still managed to equal or surpass the number of reps I did last week on every exercise. I'll be moving up in weight again next week on every exercise. I just finished my 6th and final meal for the day. I'm feeling great about my progress thus far! Here's a new picture (http://forums.johnstonefitness.com/showthread.php?p=369524).
-0 points [100 points]

SEP 12: I got my new "John Stone" T-Bar row Titan attachment (http://forums.johnstonefitness.com/showthread.php?p=369757) from Fitcore today! Just in time for my back workout, too! My back workout was excellent, and I love the new attachment. I added weight to all my other exercises, including 10 more pounds to my deads. When I finished my workout my back had that satisfying "knotted" feeling all through my entire back. My lats were also really pumped up and looking wide. Meals were clean and eaten as scheduled. Great day!
-0 points [100 points]

SEP 13: Pretty boring day, as 100 challenge updates go. Morning cardio completed (45 mins/137 BPM), and all six meals eaten as scheduled. Tomorrow things start to get a little more interesting: delts, traps and calves! :)
-0 points [100 points]

SEP 14: Two weeks down! Excellent delts/traps/calves workout tonight. Workout details & a new picture here (http://forums.johnstonefitness.com/showthread.php?p=370771). All meals as scheduled. I'm beat!
-0 points [100 points]

SEP 15: My arm workout was unreal. I had kind of a bad day (Internet down, couldn't get my work done on a very busy day, etc.), and was in a weird mood before my workout. Not angry or upset, but completely amped up and feeling very aggressive. I took all the energy into the gym, and left feeling tired but great! Instead of pictures, tonight I made a video (http://forums.johnstonefitness.com/showthread.php?p=371126). All meals eaten as scheduled so far, and my weekly cheat meal should be delivered any second now. :)
-0 points [100 points]

SEP 16: I'm on top of the world tonight! Today was very productive. The potential for a lot of things to go wrong today was hanging over my head, but all went as planned, and better! I got up early to start the a major forum upgrade. Thankfully everything went VERY well. There were a few minor issues, but far less than I expected. After the upgrade I re-edited the video (http://forums.johnstonefitness.com/showthread.php?p=371126) I made last night. I finished that project just in time for my leg workout, which was absolutely incredible! The endorphin rush from my workout combined with my already good mood has made me a bit of a spaz tonight. I think I'm driving Lisa crazy. :spaz: Anyway, all meals were eaten as scheduled, and tomorrow is a much-needed cardio-only day. :)
-0 points [100 points]

SEP 17: Simple day, just cardio (45 mins/134 BPM) and six clean meals. I'm off to watch a movie!
-0 points [100 points]

SEP 18: I felt a little tired for today's workout, mostly because it was a long and stressful day. I pushed all that aside, cranked up the music and wound up having a great workout! So far I've not had a single workout in which I did not improve over the previous week on every exercise, and today was no different. I'm getting stronger and growing bigger very quickly. I think this is mostly due to muscle memory: I'm still not back to where I was at the end of last year's bulk (but I'm getting close, and at a much lower body fat percentage!) All my meals were eaten as scheduled. Tomorrow is back night--can't wait!
-0 points [100 points]

SEP 19: I had to force myself to workout tonight. Another long and stressful day at work had me feeling pretty tired by the time my workout rolled around. Also, there was a hard rain coming down and that always makes me want to curl up with Lisa and the dogs and watch a movie. These are the kind of days that I'm glad I workout at home, because if I had to drive to the gym I think I would have skipped tonight's workout. But I didn't skip it, and it was awesome! I went up 5 pounds on every exercise except deads, to which I added 10 pounds (4 sets of 8). I'm now 30 pounds away from my highest deadlift weight, which I hit at the end of last years bulk (I weighed about 18 pounds more then, too). If I continue to add 10 pounds per week, I'll best that weight by 10 pounds just 4 weeks from today. :tucool: I just finished my sixth and final meal. It's been a long, hard day, but I feel very good right now because I didn't let anything get in the way of my meals or workout. Tomorrow is a well-deserved cardio-only day. :)
-0 points [100 points]

SEP 20: Cardio-only days are boring, but I can't say I wasn't happy to have the night off from lifting. It was another long day at work today, and it was nice to have a little downtime this evening. I did do my cardio this morning (45 mins/137 BPM), and I ate all meals as scheduled. Tomorrow is the final day of my third week of bulking (delts/traps/calves). As I always do after three weeks, I will be switching up all my routines starting on Friday. I like doing that because it adds a little variety and extra excitement to my workouts.
-0 points [100 points]

SEP 21: Excellent delts/traps/calves workout tonight! I added weight to every exercise except one-leg calf raises, but I went up in reps on those. I'm still stuffed from my 6th meal, which I finished about an hour ago. I'm pretty exhausted right now. I'm glad tomorrow's Friday, but my next two workouts are my toughest so I need my rest!
-0 points [100 points]

SEP 22: Tonight it was time to switch up my workout, so I went back to last year's logs and found a workout that I marked "insane". That's the one I did, and it was very difficult. "Insane" is a fair description. I'll write about it more tomorrow in my daily update. I've had five of my six meals, and my last meal today is my cheat meal. :)
-0 points [100 points]

SEP 23: I've been so busy with work/JSF/training the past two weeks that I kind of let some things around the house slide. Today was a chore day, and I pretty much spent the entire day cleaning. By the time my workout rolled around I was feeling pretty tired, but somehow I was still eager to get in the gym. I wound up having a very good leg workout, and felt tired but satisfied once I was done. All meals were eaten as planned. Now that all my work and workouts for the week are done, I've set myself up for a nice relaxing Sunday: just AM cardio followed by nothing but watching DVDs with Lisa and the dogs. :tucool:
-0 points [100 points]

SEP 24: Today was nice and relaxing. I started off with some cardio (45 mins/134 BPM), and didn't do much else all day in the way of physical activity. A day off was just what I needed. I feel good tonight, and I'm looking forward to tomorrow's chest & abs workout. All meals eaten as scheduled.
-0 points [100 points]

SEP 25: Today was my chest & abs day, and I changed up my workout to one of my favorite chest workouts from last year's bulk. It was an excellent workout, but now I'm totally beat. I'll write more about the workout and detail the exercises I did in tomorrow' Daily News update on the main site. My nutrition was spot-on all day. I love bulking. :)
-0 points [100 points]

SEP 26: Tonight I worked my back, and came up with a fresh set of exercises to kill myself with. I'll post about it in more detail in tomorrow's Daily News update. I just finished my 6th meal (all meals were eaten as scheduled). I feel great about my dedication so far this month because it was a very trying month from a work standpoint, and the workouts have been frequent and difficult. Just four more days to go and I'll have my first "perfect" month in the bag!
-0 points [100 points]

SEP 27: Cardio done (45 mins/137 BPM) and all meals eaten as planned. Non-weight training days are boring. :sleep:
-0 points [100 points]

SEP 28: My my delts/traps/calves workout kicked my butt tonight! It was an excellent workout, but I am seriously exhausted right now. It's 9:30 and I think I'm going to be asleep before the end of the hour. For some reason my delts are the only body part that never, ever gets sore. Not even a hint of soreness (except maybe a tiny bit in my rear delts). I don't know why that is. Anyway, all meals eaten as scheduled. Goodnight!
-0 points [100 points]

SEP 29: Fantastic workout tonight (arms)! One new picture here (http://forums.johnstonefitness.com/showthread.php?p=376812). All meals eaten as scheduled so far, and my sixth and final meal (my weekly cheat meal--BBQ pork this week) will be consumed shortly.
-0 points [100 points]

SEP 30: It's a great feeling to finish off the month knowing I did everything "by the book". No extra cheats, no missed workouts, no missed meals. Now that I've set my own personal bar, next month I'm going to have to be just as consistent. I finished off this month with a fantastic leg workout and I'm about to eat my 180th meal of the month. :D I'll take my measurements tomorrow morning and update my final stats then.
-0 points [100 points]

FINAL SCORE: 100 POINTS! :tucool:

Omaha

Mon, August 21st, 2006, 08:50 AM

Goal:

Didn't push hard enough in August, so I'm not screwing around anymore.

Schedual:

Cycling 5 in the morning, every morning.

Running every evening except Saturday and Sunday.

Monday: Chest Triceps

Tuesday: Cycle/Run only

Wednesday: Abs.

Thursday: Cycle/Run only

Friday: Back Biceps and Shoulders

I'll be focusing mainly on body weight exercises this month. Mostly ring work and high repitition body weight exercises.

Going to look for more one rep maxes for the Deadlift, Bench press, and Squat in the next few weeks. But other than that, I won't be hitting weights heavy. That isn't synonymous for not getting great workouts. You'd be surprised to say the least.

Starting Stats:

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

Ending Stats:

Change in Stats:

TOTAL AS OF LAST UPDATE: 94

September 1st:

Well the morning ride wasn't fun at all. I mean, it's never fun, fun would be sleeping in, but at least it's enjoyable. I spent 80% of the ride either getting smothered by a head wind, or getting pushed by a cross wind. It felt like I was climbing a hill the entire time. But I got through it, even though it took me an extra 20 mins to do so.

Nightly run was nice, if you like wind and rain for a half hour. I didn't mind it too much, you get used to it. I did enjoy the looks I got out of a few passing cars. Some guy passing by yelled out his window "You're a hardcore motherf%#$er!" I don't know about that, but the charge doesn't bother me.

September 2nd:

Damn wind! It was worse today. And it was raining a little towards the end of the ride. Horrible. Absolutely horrible. Sunday is always a good day for me. Nice and quite. The wind should be down and I also get to run on a nice two lane interstate road. 322. Should be a good one.

September 3rd:

Sunday was a good day. No wind, no cars, no noise. Nice. Couldn't have asked for a better ride. Although I will say that I lost 80% of my ride's data. The electronic censor on the front tire moved too far from the spokes and couldn't read anything. That's alright, no biggie.

September 4th:

Nice 3 mile run. No complains other than getting buzzed again by a driver. This is the second time this has happened. I will attribute it to the driver being drunk on labor day. As a result I will stay on the track, which if anyone have ran more than a mile on a track, it's horribly boring.

September 5th:

The bike rides in the mornings are really working for me. Going a little further every day, and getting there faster. The fact that there isn't anyone to bother me is a nice bonus.

September 6th:

Dear God is it boring running on the track. :cry:

September 7th:

Don't really have time to update right now, other than to say everything's going as planned. :tu:

September 8th:

Starting to chip away at the mile time which is always a good thing. I move pretty fast for my weight but obviously not fast enough. I can see an even 7 mins within the month.

September 9th:

I've decided to move the cycling and running into one time slot. Ride the normal amount of time (hour or so) and then pedal on down to the track and put in a good 2 miles there. Splitting them up is too demanding, and overall inefficient if I can do them both at the same time.

September 10th:

I can't stand running on the track. It's cruel and unusual.

September 11th:

Don't worry about it.

September 12th:

MEPSCOM

Missed workout and update.

September 13th:

MEPSCOM

Missed workout and update.

September 14th:

Official swearing in day. Took the oath and good to go. 32 days.

Missed update and workout.

danboback

Mon, August 21st, 2006, 08:57 AM

I'm in!! I will fill out the plan and the facts later today. I might not be doing perfect on the August 100 challenge but it is definitely holding me accountable.

Starting weight - 242lbs
GOAL:
1)Get under 200lbs
2)Lose bodyfat
3)Have good cardio for soccer in November
4)Fit into size 34 jeans (currently size 38)
5)Be able to do unassisted pull ups

WORKOUT SCHEDULE
Monday: Chest Day and Cardio
Tuesday: Back and Trap Day and Cardio
Wednesday: Leg Day and Cardio
Thursday: Cardio
Friday: Shoulder and Bicep Day and Cardio
Saturday: Cardio
Sunday: Off day

MEAL SCHEDULE
5-6 meals per day, one cheat meal per week (Weekend).

9/1 - Definitely started out on the bad foot. No workout today, but had my cheat meal tonight. (99 points)
9/2 - Ate all meals as planned, had a great chest workout! And forgot to update -1 point (98 points)
9/3 - All meals as planned, off day for workouts, so no points lost (98 points)
9/4 - All meals as planned but no workout today, gym was closed - 1 point (97 points)
9/5 - Meals went just like they were supposed to but, no workout, I don't have an excuse to why - 1 point I could really be doing better at this challenge!! Must find motivation! (96 points)
9/6 - Missed the gym due to school and a traffic jam on the way home from work, but stayed to the diet. Also didn't update last night - 2 points (94 points)
9/7 - Having a late breakfast today, but have time for the gym tonight, so hopefully no points lost! My workout was the first in about a week and it was awesome. I had to talk myself into going, but once I got there it was a totally different story! no points lost!!!! (94 points)
9/8 - All meals went as planned, and I got my workout in as well. I wasn't able to get my squats in today, the free weight area of the gym smelled horrible of body odor. It was so bad I almost threw up. no points lost! (94 points)
9/9 - Cheat meal for dinner, no workout -1, no update -1, (92 points)
9/10 - Only ate 3 meals, had a cardio workout, no update -2points (90 points)
9/11 - Only ate three meals, one of which was Wendy's - 2 points. No workout - 1 point (87 points)
9/12 - Ate all meals and got my workout in, finally a good day. (87 points)
9/13 - Another good day!! All meals as planned, and a great chest workout tonight. I went about 1 hour later than normal and everything as open for me to use. My DB Bench Press went up 10 lbs! No points lost. (87 Points)
9/14 - only had 4 meals today, I didn't get my workout in because I have been at home all night working. We got over loaded with stuff that needs done by tomorrow at noon and it was 5:25pm, which means I have to work at home. -2 points (85 points)
9/28 - John's update this morning really struck home with me. I have done horrible this month and have been to ashamed of myself to post an update (excuse after excuse). This always seems to happen after a good 2 or 3 weeks. I don't what it is, but I just can't stick with it. Maybe I need to find more of a reason to lose weight, than to just look good nekkid. So before the start of October, I am going to do a little searching, searching for what I truely want. Maybe my goals shouldn't be in just pounds. Physical accomplishments could be another option for me. Maybe a 6min mile, or a 5 mile race or anything to have a goal ahead of me.

bellezza

Mon, August 21st, 2006, 09:15 AM

Bellezza's Official "100 Challenge" post

GOAL: Cutting

COMMENT: Yay! I'm really glad you guys are doing another challenge this month. School's starting back up soon and it's time to get back into a serious routine. Following a half marathon training program to be ready to race on October 15. Other than that, I really want to lose about 10 lbs. One solid month should put a nice dent in that goal. Good luck everyone!

:bb: WORKOUT SCHEDULE :bb:
Monday: Run, Strength Train
Tuesday: Run
Wednesday: Strength Train
Thursday: Run
Friday: Strength Train
Saturday: "Long Run"
Sunday: OFF

:eat: MEAL SCHEDULE :eat:
Five preplanned meals per day.
(only exception is Food Science Lab on Friday's - I may have to compare tastes of different compounds)
Daily Multivitamin.
Daily Calcium Supplement.
One cheat day per week.
No alcohol.

:o STARTING STATS :o
DATE: 9/1/2006
WEIGHT: 128.0 lbs
BODY FAT: 27.1% (Tanita Scale)
ARMS: 10.75" (flexed) 9.75" (relaxed)
CALVES: 13.25"
CHEST: 29.5"/33.5"
FOREARMS: 9"
HIPS: 34.5"
THIGHS: 21.5"
WAIST: 28"
PANT SIZE:6

:flex: END STATS :flex:
DATE: 10/1/2006
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:
PANT SIZE:

DAILY LOG

SEP 1
128.0 lbs/27.1%/-0 points/[100 points]
Flawless first day! Got in all my planned meals and a great workout at the gym. Took both my MV and Calcium this morning. Foodscience Lab not bad today. No eating required :)
Calories In = 1507 (35% carbs/32% protein/33% fat)
Calories Out = 2410
Calorie Tally = -903

SEP 2
129.0 lbs/27.0%/-1 point/[99 points]
Took MV and Calcium.
8 mile run/66:15/Avg HR 192/kcal burnt 833
Meals went really well today, and I'm really proud of myself for not drinking at all this weekend. I caved in and had some popcorn and chocolate covered raisins at the movies.
Calories In = 2034 (31F/23P/46C)
Calories Out = 2988
Calorie Tally = -954

SEP 3
129.2 lbs/26.6%/-0 points/[99 points]
Took MV and Calcium
OFF DAY. No workout. No calorie counting.
Went to a concert with my fam and we went out to dinner beforehand. Had some red snapper, the risotto and the oatmeal raisin cookie were the bad part :evil:

SEP 4
131.2/27.2%/-1 point/[98 points]
Took MV and Calcium
Weight's up quite a bit today. Not fun to see, but I just had an off day, plus I'm sure a lot of it's water. yuck. Anyway, Happy Labor Day!
Strength Training = Upper Body Push Workout
4 mile run/33:04/Avg HR 180/kcal burnt 373
I did so good all day, and then I caved in. So much for not drinking at all this month. I made it through the entire weekend and end up screwing it up on a Monday night. (-1 point)
Calories In = 2060
Calories Out = 2901
Calorie Tally = -841

SEP 5
130.2 lbs/27.0%/-2 points/[96 points]
Was a complete waste after going out last night. I had to work at 730 this morning. Eating was fine. Didn't count my calories, but I ate clean all day. However, I didn't take my MV and never went for my run. (-2 points). I promise I won't be losing anymore points, at least for a few days.

SEP 6
131.0 lbs/27.5%/-0 points/[96 points]
Took MV and Calcium.
Hit the gym hard today, it felt great. Upper body pull workout.
Diet was exactly as planned - finally!
Calories In = 1840
Calories Out = 2599
Calorie Tally = -759

SEP 7
130.4 lbs/26.9%/-2 points/[94 points]
Took MV and Calcium
Took advantage of a break in between classes to jump on a treadmill. The machines there are so annoying, they have a 30 min max. So, I had to start it all over again. It only added a few seconds to my time, but I still think it was pointless.
5 mile run/44:04/Avg HR 178/kcal burnt 486
Didn't count calories, but eating was perfect all day, well, until ...
I went out again. My friend wanted me to meet this guy, so I agreed. Had some drinks. (-1) Then I was starving when I got home, so I had a bowl of cereal (-1). So much for not losing points for awhile :bang:

SEP 8
129.6 lbs/26.2%/

SEP 9:
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SEP 29: OLYMPIA WEEKEND!
SEP 30: OLYMPIA WEEKEND!

BEFORE PICS

Reno_1ted

Mon, August 21st, 2006, 09:51 AM

GOAL: 7% BF

COMMENT: Well, my August challenge went really well. I gained some size to my chest and reduced my BF down to the low 8's percentage wise. I lost some waist size to, which is cool.

This month, i start playing rugby again, and therefore my training etc needs to change slightly. However, im not done cutting yet, as i wanna hit 7% BF before i bulk next month. So as a compromise, I am going to go for 4 weight sessions per week, 2 morning cardio sessions per week, 1 rugby training session per week and of course 1 rugby match on a saturday. Any of that missed in the week (Sat - Fri) = 1 point lost.

Diet will be the same as last month. If it aint broke, dont fix it. 45/40/15, 1800-1900 cals. Weekends will be measured on lack of junk and getting good meals in, but will also act as a refil to some degree. This has been the way it was last month, and my results were more then good, so im happy with that setup.

One thing i have thought over last month is that, with all this boring diet food every day, i aint cooking much anymore, and i love cooking. Sure, im grilling chicken and boiling pasta, but thats not the same. So a new goal is too cook a real gormet meal every friday night, and then have cheat meal saturday night. All other meals to be clean and frequent over the weekend. If i dont cook a meal like that on a friday, i lose a point. This aint just about fitness goals. :)

So there it is. Are you ready? Are you ready? LETS GET IT ON !!!

Starting stats: TBC

Sept 1st Well, clearly i havent got my starting stats, goals, photo etc up yet. For those who have seen my Aug 31st post in the previous challenge, you will know this is because i am booked into the gym tomorrow for measurements etc. I will get everything up tomorrow, but im posting this so i dont lose a point for not posting before i have even begun. Today, all my meals were spot on, but no workouts (planned). 1st rugby match of the season is tomorrow. I will post everything up then. But for now 100 point remains. :)

September 2nd & 3rd - Weekend Evaluation Well, i went to the gym saturday and got my measurments done, but have yet to post them due to a hectic, but very enjoyable weekend. On the whole, things were good. I made a beautiful rack of lamb with roast pototoes and corgette / cherry tomarto vinigrette side friday night for me and my brother. Played rugby saturday daytime, and we won 19-0. :) Cheat meal saturday night sat in with friends, and then a nice sunday lunch and clean meals for sunday. No major alchohol abuse either, which makes a change. So i would have to say maybe 1 point lost for not enough meals sunday. Everything else was spot on. 99 points remain.

Sept 4th Great shoulders and abs session today. All meals spot on. Debating whether to rugby train tomorrow or thursday. Hmmmm. Need to get new stats up and AFTER photo for last challenge !!! 99 remains.

Sept 5th & 6th Well, -1 for missing the 24 hour update window. Bollocks !!! Everything else these two days were spot on, i made rugby training for the week on Tuesday and last night had a brilliant leg workout ! Am closing in on double body weight squats for 6 reps, which has always been a goal of mine. :)

I have posted my after pics from the Aug challenge at last, in the media gallery.

A couple of changes to the rules are needed for me. I realised that i cannot weight train the night before rugby (cant play with DOMS and need energy for match), the day of the match (obviously) and the day after (i struggle to move the day after a match!). If i rugby train one night per week, this actually only leaves three nights to weight lift. So i will be moving to a three days split which rests one body part per week, a different one each week. This week, i will rest back. I have done delts and legs already, with chest to come tonight. Weeks now start mondays. Also, on rugby training days, i need to eat slightly differently, so am taking in some carbs pre training, and increasing the size of my meal slightly post training, but to compensate, calories wise, i will not be having an evening shake nor a PWO shake. So it should all balance fine. 98 remains.

7th September All good, all good. Nice chest session today rounds off my three weights workouts for the week. I havent got up to do any cardio in the AM though, so probably gonna suffer a 2 point loss for that. Ah well. Diet spot on again. Looking forward to cooking tomorrow night ! 98 remains

8th September Well, -1 for a cheat lunch. I went out to meet a friend for a friday lunch and though i had wholemeal bread, it did have some bacon and mayo in it, and i had some fries on the side, so -1 it is. everything else diet wise went ok. Had an AMAZING meal for dinner, Lamb chumps marinaded in rosemary, garlic, peppercorns and olive oil, then sealed and ovened, with herb cous cous and aubergine (egg plant) puree ! Well nice ! Heres to a good weekend, have fun ! 97 remains.

9th - 10th September - Weekend Evaluation Well, it wasnt a bad one at all this weekend. Had my cheat meal saturday night with a few beers. Nothing major. Sunday had a BBQ with some pork chops and potatos. Nothing major. We won at Rugby to, which makes for 2 wins out of 2. I shall deduct one point for a pudding i had sunday and another one for Sunday nights dinner, which while was oven chips and fried eggs, isnt the best choice i could have made.

I dont seem to feel like im putting as much effort into this as i was last month. I am making my workouts, rugby training and playing rugby, and my diet in the week is the same as its always been and my weekends, if anything, have been better then last month. Is it just coz its no longer new and is now routine ? Who knows. I need to get back into AM cardio. Which reminds me, end of the week, and no AM cardio sessions done. 2 points gone. So 4 in all. 93 remains.

11th Sept Perfect day. All meals spot on, and a very good back workout. No lost points. I need to rethink my weight split if i am to bulk next month. This month, arms are taking a backseat and getting worked purely through the motions of the other body part days. Arms have only ever been a secondary thing to me, throwing in some bicep curls at the end of my back session. I want to make some good gains on my arms this bulk, and i know that means giving them the session they deserve. I also would like to try something a bit new this winter as well. I quite like the idea of a compound weight program, like squats and deads one session, bench and military press another session and arms for the final session. Or i could start getting my ass out of bed and hit the weights before work once a week, that would gain me the 4 sessions i need. We shall see. 93 remains.

12th Sept Today was a great day. I finally hit my goal of double body weight squats, for 6 good reps. For the first time id put that weight on my shoulders ever, i managed 6 reps and that made me smile. :) All meals good. 93 remains.

13th Sept Another good day. All meals done and fine. There were cakes sat in the kitchen all day due to someones birthday at work. I love cakes. :( Didnt have one though. Last night i thought i was looking pretty cut, which is always good. Helps keep you off the cakes.

Good arms session in the gym today. Dont normally do a serpate arms day, but really fancied it for some reason. It was tough but good. Im looking forward to bulking.

I also may do Swoles 7 days lean diet for the last part of this cut. It interests me and i dont think anyone here has tried it out yet. We shall see. 93 Remains

14th, 15th, 16th, 17th Weekend Evaluation Well bugger me I missed 2 updates at the end of last week. Not a good start. -2. Weekend wise, not too bad. -2 for not enough food. I say -2 because i actually only ate twice on sunday. Which is pretty poor. Then i made no AM cardio again So -2. So thats (counts fingers) - 6. That sucks ass, coz 2 of those were simply for not logging in. :(

We won at rugby again though, which makes for played 3 won 3. Also, Rugby is meaning im not drinking friday nights, getting some weekend cardio and eating well on saturday days. Which is good. 87 remains

18th Sept A good day today. Got a very hard chest session done at the gym. Went for lunch with people from work and while they tucked into burger and fries, i tucked into a jacket potato and cajun chicken. With salad. :) 87 remains

19th Sept Another good one. Made rugby training, which was bloody hard work ! Running about non stop for 90 minutes. Was done in by the time i got home. All good meals as well, though i realised i missed rugby training last week and didnt deduct a point for it. So -1 for that. 86 remains.

20th & 21st - 1 for missed update. Had an excellent shoulders session wednesday, then last night hit my arms hard. Had an awesome pump. Took some late night pics before bed (unpumped), and really i feel ive got little left of this cut. Im pretty cut up now, i would say sub 8% easy. I may be at the point where i need to choose whether i want to sacrifice further to go lower, or whether im happy where i am. I will keep going this month of course, and bulk next month, but whether the next few days will see any further drops in BF, i just dont know. I dont want to lower my cals any further. I know that much. I will post my updated pics tonight. I am VERY happy with them, and how i look right now.

I can say hand on heart that i have hit my goal. If you track back to my opening paragraph in the Aug challenge, you will see that i wanted to stip down the BF to get my six pack back and reveal what i worked hard to acheive last bulk. Well, at <8% BF, my abs are all but back (save some blurring on the lower abs, but not much. Not much at all. What ive gained is about 6-8lbs of LBM last bulk. Thats good. :) 85 remains.

22nd-25th Piece of s%^t f%&^**kin forum ! I typed a massive update yesterday and then when i posted it, the forum was down. ARGGGHHH !!!!! I thought it might have posted it anyway, but it didnt.

F**k it. I cant be arsed writing it all again. Good weekend. Good week. Lost some points, yada yada.

This has really pissed me off. 79 remains.

FINAL UPDATE Ok, ok. I saw Johns post today and my tale goes something like this. Its what i posted the other day, that was lost when the forum went down. I just havent got round to posting it again.

Last weekend on the night out, some friend of a friend was stood next to me (female) and out of the blue grabbed my stomach. I wasnt taken a back or anything, but it was somewhat strange, so i asked why she had done this and she said i looked pretty good and wanted to know if i had a six pack. I then, in my drunken state showed her i have. :lol: She seemed impressed. I dont know this person, she doesnt know me, so she had no reasons to lie. It made my week.

Anyways, the moral of this story is, if you check back to my inital cutting goal, it was sprurred on by a girl from work asking where my six pack had gone. Well, this kinda made up for that. Lifes funny huh. :)

So i am now sure i have hit my cutting goals and am happy with where i am at and ready to begin another clean bulk this winter. Last bulk i now know i gained some good LBM especially on my chest, this time i want to try harder and make good gains in my arms.

This week i have been feeling weak and very sore. I realised i have been going at this solid for 8 weeks, and with a bulk coming up, i wanna be at full fitness. I am unable to play rugby this weekend due to a family gathering, so this week is ideal to get some rest and prepare for the bulk. So i have decided and currently am taking this week off from training. And im glad i did. I feel much better and almost ready to hit the bulk come monday.

I hope no one thinks ive quit this challenge. What i set out to achieve, i have acheived. I can say that hand on heart and i know if i hadnt, i would keep going till i did. I hope John and all the others reading this, if its read, know that i am 100% committed and am no quitter. Im just looking forward to next week, and a week off after 8 weeks solid cutting is needed.

All the best to everyone else. And thanks for helping me get back to my cutting best. :)

Alex

Mon, August 21st, 2006, 10:04 AM

M@'s Official September "100 Challenge" Post

GOAL: Six visible ab sections at rest.

COMMENT: I humped the August challenge good. What started out as a cut devolved into twenty-nine days of maintenance. September needs to be a cut, for real. I'm going to do my first bulk at the end of October and want to hit this goal simply to hit this goal. TheRyanator said something I thought made a ton of sense: If I stop [trying to get visible abs] now it might give me one more excuse in the future not to work as hard as I know it takes to get them.

I don't want any excuses and I don't want to look back at the effort I've put forth so far this year and have that kind of a shortfall staring me in the face. I'm thinking of starting a journal particularly for this goal. :confused:

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: 193.00# Weight:
Body Fat: 11.20% Body Fat:
Chest: 39.00" Chest:
Waist: 33.50" Waist:
Hips: 35.33" Hips:
Thigh: 23.58" Thigh:
Calf: 15.25" Calf:
Arm: 15.00" Arm:
Forearm: 11.00" Forearm:
Neck: 16.92" Neck:

http://www.foolserrand.com/JSF/September100_3Shot_Start.jpg (http://forums.johnstonefitness.com/showthread.php?p=354327&posted=1#post354327)

DAILY LOG
SEP 1: 190.75 lbs | TBT 3x8's | Walk with Orion -- Nutrition: 50/50 [-3 points] -- Not exactly starting off on the right foot. I'm traveling up to Pittsburgh today for the holiday weekend. Took the day off to get stuff done before leaving and have been behind all day. Didn't have the food in the house that I thought I did so I wound up eating last night's leftover pizza. No wonder I'm still a fatass. Muscles feel muscle-y though. :D I took comparison photos but didn't have time to format them for the web and won't 'til Monday. Same with measurements...well, I mean I won't have time for them 'til Monday either. [97 points]

SEP 2: 188.25 lbs | No Training | Walk with Orion -- Nutrition: Good God [-9 points] -- Heading out to hash out my fantasy football draft with my buddy Marc at my favorite restaraunt on earth. Additional points lost in 3...2...[88 points]

SEP 3: 191.00 lbs | No Training | 5K in 24:55 -- Nutrition: Oh...fucking hell. I suck at this. [-7] -- Had a big breakfast after the run and the food choices were a bit rich, but I'm doing well on nutrition otherwise. Had a great run at the 5K and just got back from playing tennis with my dad at their club's Labor Day picnic. Got another picnic to go to and then poker. Full day! Great weekend, really. [81 points]

SEP 4: 192.50 lbs | TBT 3x12's | Walk with Orion -- Nutrition: Pathetic [-6] -- Blah blah blah. This is teh update. [75 points]

SEP 5: 193.00 lbs | No Training | Outside Run | Big F'ing Hill | 30:11 | 3.52 Miles | 8:35/Mile | 163 Heartrate -- Nutrition: Was going strong 'til unexpected evening plans. Taco Bell dinner [-1] and two Red Hook E.S.B.'s [-2] -- Gonna go for a run outside today. It's grey and rainy but the temperature's just about perfect. I don't feel like driving anywhere to run, but I may change up the route. You know what...I'm definetly changing the route. Cool. [72 points]

SEP 6: 192.50 lbs | TBT 3x18's w/Antagonist Pairs | 27:53 Outside Run | 2.62 Miles | 151 Heartrate -- Nutrition: Again, was going okay 'til late in the day. Two cheat meals [-2] and two glasses of wine [-2]. -- A week in and I'm sucking this challenge up like I did with August's. I don't know what's going to get my nutrition focused. Everything else is well on track, which is a good thing 'cause I'd be well on my way back to fatassland if workouts weren't boosting my daily caloric requirement. Motivation is such a fucked up thing. I'm seeing a lot of people complain about it...not that that's new. I kind of feel like it'd be better if I weren't participating in this challenge, that my failure and lack of discipline may drag others down. Truth is, I'd be really worried about my progress if I did drop out. My goals are all still profoundly important to me and doing this little thing keeps it out there in the light. If I start hiding shit then I know I'm in real trouble. [68 points]

SEP 7: 191.25 lbs | No Training | Speedwork on Treadmill @ 2% Incline | 25:12 | 3.12 Mi/5K | 157 Heartrate -- Nutrition: Cheat Dinner [-1] Beer Binge [-10] -- I don't know how many beers I drank last night but I paid for at least four pitchers judging from the receipt in my wallet. Glad to know I had the wherewithal to get my credit card back and close out my tab. [57 points]

SEP 8: 191.25 lbs | TBT 3x8's w/Antagonist Pairings | Outside Run | 2.67 Mi | 28:18 | 151 Heartrate -- Nutrition: Cheat Dinner [-1] 2 glasses of wine [-2] -- Had to shoehorn everything together today but got it all in. Dinner with Rebecca was fantastic. [54 points]

SEP 9: 192.25 lbs | No Training | 37:00 LISS | 138 Heartrate -- Nutrition: Cheat Dinner [-1] 2 Beers [-2] Mead & Iced Tea [-1] -- Went to the Renaissance Festival in the morning and ate well all day until a pizza dinner. Smoked turkey legs, peel 'n eat shrimp, and flank steak kabobs are both delicious and on-program. Papa John's Sicilian Meats pizza is definetly not. I hate PJ's pizza anyway, but was hungry enough to eat the box it came in by the time we got back so I didn't think twice. [50 points]

SEP 10: 192.50 lbs | No Training | 38:27 Outside Run | 4.28 Miles | 156 Heartrate -- Nutrition: 4 Beers while watching the NFL games [-4] -- Got up and had a cup of coffee then ran. Went to the bar to watch the games and was moderate with my alcohol intake. The place we go to watch the games has "steak bites" which are tasty sirloin tips with cracked pepper and other spices. It's supposed to be a shared appetizer and is probably 7.5 oz of steak, cooked. Delicious. Did nothing productive all day. [46 points]

SEP 11: 194.50 lbs | TBT 3x12's w/Antagonist Pairings | 56:00 Walk outside with Orion -- Nutrition: Perfect! :D -- Check it out! Didn't lose a point today. Pretty freaking sweet. It felt great to stick with the program. I had the urge to pound some sugary snacks in the evening but didn't give in to it and went to bed on time. Got some infected hairs on my sternum where my HRM transmitter sits so I'm taking some time off of monitoring heartrate. [46 points]

SEP 12: 191.25 lbs | No Training | 45:00 Treadmill LISS -- Nutrition: 2 for 2 baby! -- Another perfect day. Proud of that. The sugar cravings came again in the evening and were harder to shake. Not sure what to do about that. I may have a Nitrean shake the next time they hit and see if that helps anything. Fortunately I've been exhausted early the past couple of nights and have only had to fight with the urges for an hour or so before crashing. I've been sleeping great, too. Finally updated this post with the pics I took on 9/1 and put the stats in the right place. [46 points]

SEP 13: 191.50 lbs | TWM Wk 1 - Ses 1 | 2.62 Miles | 22:41 | 8:39/Mile -- Nutrition: Perfect :madpimp: -- Rough, rough, rough sugar cravings yesterday. I honestly feel like these cravings are harder to deal with than my nicotene cravings when I quit smoking. Maybe it's cause I know the consequences are nowhere near as bad for indulgence. They just don't seem to go away. Whatever. I beat 'em. I feel fine for 2/3rds of the day. Maybe they'll go away after a while? Been sleeping great this week. Another plus to disciplined nutrition and workouts. Tomorrow's going to be a challenge: It's poker night. I'll be fine. :tu: [46 points]

SEP 14: 192.00 lbs | No Training | 45:00 Treadmill LISS -- Nutrition: Cheat Dinner [-1] Beers [-5] -- It was fun while it lasted. :rolleyes: I ran late and didn't have time to cook so I hit Chipotle for dinner then went to poker and the beers were slidin'. Whatever. I guess it was more important to me than fitness. [40 points]

SEP 15: 193.50 lbs | TWM Week 1 - Session 2 | 45:00 Treadmill LISS -- Nutrition: Cheat Dinner w/2 Drinks [-3] -- Dinner date with Rebecca tonight at P.F.Chang's. Had the Won-Ton Soup and Combination Fried Rice. So good. That's one of my favorite meals, ever. Had a draft Ichiban and shared hot Sake over the course of the meal. Not a horrific cheat in the grand scheme of things. Fairly moderate for me, really. Not gonna make me any less fat, though. [37 points]

SEP 16: 192.00 lbs | No Training | 1:21:00 walk with Ri -- Cheat Meal #5 [-1], Meal #6 Missed [-1], Beers [-2] -- Fell asleep in front of the television, early, so I decided to crash before Meal #6. Slept for 12 hours. Nice. [33 points]

SEP 17: 192.00 lbs | No Training | 1:31:00 walk with Ri -- Beers during football [-3] Cheat dinner [-1] -- Didn't overdo it at the sports pub during football. That's two weeks in a row. I'm geeked! Had pizza with Rebecca. Thinking about it, I should've cooked us both some salmon and wild rice instead. I'll plan ahead next time and will stick to the plan instead of going off program like that. [29 points]

SEP 18: 192.25 lbs | TWM Week 1 - Session 3 | 3600 m worth of Speedwork on the track with Rick -- Nutrition: Cheat Dinner [-1] Cheat Snack [-1] Beers [-6] -- Fuck everything. [21 points]

SEP 19: 192.50 lbs | No Training | 45:00 Treadmill LISS @ 15% Incline -- Nutrition: Insane [-4] -- I ate every god damn thing in my pantry last night and drank the 3/4 bottle of wine I still had in the fridge. [17 points]

SEP 20: 194.00 lbs | TWM Week 2 - Session 1 @ 82.5% 1RM | 39:00 Walk Outside -- Nutrition: Probably shitty but I don't remember -- I didn't make this update or any of the following 'til Sep 29. Most of those days I ate poorly and drank. That all stopped on Tuesday the 26th and I've been steady since, though only just now getting back to this chronicle. I'm happy with where I'm at now and don't begrudge the point count. I'm going to join the October challenge and end up with 100 points, or fucking close. [16 points]

SEP 21: [10 points]

SEP 22: [5 points]

SEP 23: [0 points]

SEP 24: [-5 points]

SEP 25: [-10 points]

SEP 26: [-11 points]

SEP 27: [-12 points]

SEP 28: [-13 points]

SEP 29: 194.00 lbs | TWM Week 3 - Session 2 @ 85% 1RM | 1:15:00 Walk outside with Ri -- Nutrition: perfect -- Rebecca made us pasta with tons of lean beef, mushrooms, and black olives in the red sauce so that we could carb up for the 5K tomorrow. It was fantastic. I didn't gorge myself, though the temptation was definetly there. Amazing after eating so much protein all week that the ground beef was my favorite part but there you go. [-13 points]

SEP 30: 192.75 lbs | No Training | 5K Race in 25:18 | Nutrition: free day -- Buggered the race by accident and was over a minute slower than what I was shooting for. I've lost so much muscle to high-intensity cardio that I'm ceasing the run training now. I should take pictures for the start of the October challenge/end of this one, but don't particularly feel like it at the moment. [-14 points]

k3vb0

Mon, August 21st, 2006, 10:08 AM

k3vb0 100 Challenge Post

GOAL:
1) Get under 10% BF
2) Continue marathon training for Oct 15 Denver Marathon
3) Lose minimal muscle in the process

COMMENT:

WORKOUT SCHEDULE
Monday: Chest, Triceps & Abs
Tuesday: Marathon Training
Wednesday: Back & Bis workout & Light Cardio
Thursday: Marathon Training
Friday: Legs
Saturday: Delts, Traps, Calves, Abs
Sunday: Marathon Training

MEAL SCHEDULE
5-6 meals per day, one cheat meal per week (Weekend).

STARTING STATS
Height 6'2"
WEIGHT: 195
BODY FAT:
ARMS: 15.5
CALVES: 15.25
CHEST: 42
FOREARMS: 11.5
HIPS: 41
THIGHS: 21
WAIST: 38

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

[Week 1]
01.Sept.2006: Chest and Abs Workout. Diet : High Carb day. Tomorrow is a 10K run. Normally, tomorrow is an off day with marathon training, but for this weekend the training schedule calls for 10K on Saturday and a 3 Mile run on Sunday. [100 Pts]

02.Sept.2006: Took a day off from training. Had PT on my knees (it's great having a friend who does this on the weekends) and he suggested I lay off for a day. Will make up all workouts this week. Nutrition : took a cheat day, with 3606 Calories. Will Keep calories around 2300 on non-running days, 2600 on running days. [100 Pts]

[Week 2]
03.Sept.2006: 10K Run. Diet : P/C/F 220/235/87 2602 Cal. [100 Pts]

04.Sept.2006: Back/Bis workout. Focused on good form and really felt it in the back muscles (which I normally do not feel). Diet : P/C/F 207/205/71 2218 Cal. [100 Pts]

05.Sept.2006: 3.5 Mile run at a fast pace. Felt great. Diet: P/C/F 269/158/62 2226 Cal. [100 Pts]

06.Sept.2006: Delt/Trap Workout. Diet: P/C/F 224/237/60 2283 Cal. The crud is going around and I am feeling worn out. I am not gonna get sick.[100 Pts]

07.Sept.2006: Pilates workout. No running today, still feeling run down. Diet is a little off with too much fat. Diet: P/C/F 224/166/103 2431 Cal. -1 Pt. [99 Pts]

08.Sept.2006: 9 mile run. The weather is cold (low 60s, high 50s) and drizzly, which made for a perfect run. Diet: P/C/F 230/183/72 2309 Cal. [99 Pts]

09.Sept.2006: Let Workout: Diet was off as I had an unscheduled cheat meal with a glass of wine at a corporate party. -1. [98 Pts]

[Week 3]
10.Sept.2006: Ran 12 Miles. Should have run 16, but at 6 miles lightening struck nearby, so I turned around. On the plus side, I ran MUCH faster on the way back. Diet: P/C/F 230/208/88 2503 Cal. [98 Pts]

11.Sept.2006: F@$*ing Comcast is down again, having to do my update from work. Lost phone, cable, and internet over the weekend, and it has been sporadic since. Got in a good chest workout, and diet was spot on. Diet: P/C/F 200/159/56 1926 Cal. [98 Pts]

12.Sept.2006: My left knee was in serious pain from my weekend run, so I did not run today. Long fast walk with the dogs, and road my exercise bike for a half hour. Diet was great. Diet: P/C/F 192/186/49 1936 Cal. [98 Pts]

13.Sept.2006: I have runner's knee, so I got knee wraps to help the kneecap track correctly. It's helping, and I got in a great 5 mile run. Diet was on atrget as well. Diet: P/C/F 238/179/40 2016 Cal. [98 Pts]

14.Sept.2006: Had a great bicep/tricep workout. I love supersetting bis/tris and how wasted my arms feel afterwards. Diet: P/C/F 256/183/47 2116 Cal. [98 Pts]

15.Sept.2006: Cheat meal day. No worikout due to very sore knees. -1 Pt. [97 Pts]

16.Sept.2006: Sept.2006:Away from computer, did not calculate dietary ratios. Went to my PT for my knee and he told me I need to back off for a bit, which is difficult to do since the marathon is in 4 weeks. Got sort of depressed and had several cheat meals. Also, missed a post. -3 [94 Pts]

[Week 4]
17. Realized that I needed to get past my slump. Even if I have to back off on my training, I can still do this. Was supposed to do 18 miles, which I can handle from a cardiovascular and endurance persepctive, but it would stress my knees. Got in a good 6 mile run. [94 Pts]

18.Sept.2006: Decided to cut way back on running this week. I would rather be slightly undertrained and get to run the marathon than to continue to push and not be able to make it. Got in a good chest workout. Diet was slightly off. Work was insane yesterday, and I was ready to run to the break room and mix a protein shake for my afternoon meal, and I realized that I had forgotten my shaker and had nothing else to mix it in. Had a peanut bar from the vending machine for two meals. -2 [92 Pts]

19.Sept.2006: Missed an update. Work has been insane for the last week, and I have been up past midnight every night this week and into the office by no later than 8. Got in a great chest workout. Diet was on target, but did not have time to calculate ratios. -1 [91 Pts]

20.Sept.2006: Saw the PT this morning. She analyzed my knee problems and said I have to back off of running for the rest of the week if I am going to be able to run the marathon on October 15. I need to do leg extensions (as long as they don't hurt), ice the knee 2X per day, and ride my exercise bike for 20 minutes morning and night. I think I'd rather run. Missed another meal due to work. I am not going below 90. -1 [90 Pts]

21.Sept.2006: Missed update. Had to work late and help a friend repair his home computer. -1 [89 Pts]

22.Sept.2006: Went to the PT again for Ultrasound and Deep tissue massage. They also placed a 24 hour Ionto (http://www.isokineticsinc.com/category/companion80/product/io_Companion80) patch on my knee, which administers anti inflammatories via an electric current. Got in a good back workout. No time to update -1 Pt [88 Pts]

23.Sept.2006: The Ionto patch, coupled with the other therapy, has really improved my knee. I can walk without a limp now. Still too sore to run. Diet is ok, no time to update -1 pt. [87 Pts]

[Week 5]
24.Sept.2006: Supposed to run 20 miles today, but my knee is still not ready. Walked the dogs and road my exercise bike for 35 minutes. No problems with the knee. Also got in a great shoulder workout. Since my diet was screwed up this week, I ended up eating more calories than I usually do, coupled with not being able to run, and I lost body fat. Perhaps I need to adjust my calories upwards [87 Pts]

25.Sept.2006: No workout today, diet on target.

26.Sept.2006: Got cleared by PT to do hamstring exercises. Should be able to run by nid-week. Endorphin withdrawal is making me CRANKY!! Got in a great chest workout, am cardio on the exercise bike, and walked the dogs for a long walk. Diet: P/C/F 174/242/94 2608 Cal.

27.Sept.2006: Well, F*$K!! I just found out that I have torn the meniscus in my left knee, which is why I was having so many knee problems. Surgery is 9-28. There is no way I will be able to run the marathon that I have been training for. Now to pick up the pieces, recover, keep my bodyfat down, and continue to workout. But I am going to have a two day pity party for myself. SHIT!!! Got in a great back workout though.

28.Sept.2006: Pre Op, get things caught up for work.

29.Sept.2006: Surgery. Vicodin Rocks. My meniscus was torn in two places and I was starting to get arthritis in my knee. THe doc cut the frayed parts of the meniscus and then shaved the head of the humerous. The doc thinks I should stop marathon running. We will see how it goes after physical therapy. Massive nap time.

30.Sept.2006: Lazy day. Still woozy from anesthesia/pain killers. Will hofefully start upper body workout tomorrow.

Chameleon

Mon, August 21st, 2006, 10:17 AM

Chameleon's Official "100 Challenge" post

GOAL:
Cutting

Ultimate long term goal:
16% bf

COMMENT
I started SGX (July 17th) and need to stay dedicated 100% so that I get the most out of the program. My goal is to be down to 20% bf or lower by my birthday (September 29th). My second goal is to end this challenge with more points than I had at the end of the August Challenge (84 points).

WORKOUT SCHEDULE
Cardio:
fasted AM cardio 6 days a week

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

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

STARTING STATS - September 1, 2006
WEIGHT: 142 lbs
BODY FAT: 23.8 %

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

END STATS
WEIGHT:
BODY FAT:

Week 1
SEPT 1
and it starts again ;-)~ I met with the local gym trainer & had him do my body fat test... I'll post all the measurments in my journal later today... I got my fasted cardio in this morning and I'm already on my third 27 oz bottle of water for the day. 100 points

SEPT 2
everything was spot on yesterday... I finally added the fifth set of 20 rep squats, and holy crap did that take a lot out of me ;-)~ I took pictures a few minutes ago and will hopefully get them up later today... I'm going camping with a friend tonight so I'm thinking I'm going to HAVE to call this my cheat day... she wants to make homemade icecream *drool* ;-)~ I'm about to head off to the gym to work shoulders/bi's/tri's and then get my cardio in... it's not fasted today though, but at least I'll still get it in.. but I guess I have to take a point away since it's not fasted cardio :( darnit... but it's only one point so far 99 points

SEPT 3
yesterday was fun, not as bad a cheat as it could have been but since it was planned I don't lose any points ;-)~ Today I'm going to lose a point for diet since I'll be camping again, but I'm going to try to get my water in during the day... no fasted cardio so I lose another point... oh well... -2... 97 points

Week 2
SEPT 4
alrighty... I'm here, BUT I've lost another two points... no fasted cardio today... I had to pack up camp with my friend and get home... yesterday I was able to check in because I forgot my allergy medicine and had to come pick it up... diet has been bad today... soooo -2 points... my new total is... 95 points

SEPT 5

SEPT 6
damnit... I didn't get a chance to log on yesterday... too damn busy at work and at home... oh well... I got all my food and water in yesterday as well as my fasted cardio... today on the other had was another missed cardio day... although I just realized last night that I get ONE day off from cardio... and since I've already deleted points for the other two day's I missed I'm going to count this one as the 'accepted' missed day. I'm hitting the gym tonight for back & traps and my yoga class... so far today I'm only down the one point from missing my update yesterday 94 points

SEPT 7
I got up for fasted cardio this morning and so far am on track for food and water... I'm heading to the gym in a few to work Chest & Abs and then home... today was a LONG day at work and I don't know if I have internet at home right now or not... the storms that blew through our area last night knocked out cable & internet at our house :( ...oh and DAMN does my back hurt from last night ;-)~ 94 points

SEPT 8
Everything went well yesterday.. no points lost. I blasted the hell out of my chest & abs and my back is REALLY sore today. I got up for my fasted cardio this morning and although my second meal was a little bit later than usual it still fell within an acceptable time range... and I've been getting my water in too... today is an off day for lifting 94 points

SEPT 9
I got my fasted cardio in this morning and I'm eating as I type this.... I'm going to go watch some pre-judging at a competition that's being held at UCF (University of Central Florida for those who don't recognize it), I'll leave mid afternoon to do my leg workout and then go back tonight to watch the show... Gustavo Badell is the guest posser tonight.. it should be fun ;-) I got everything in yesterday that I needed too... I was close to 1.5 gallons of water too 94 points

SEPT 10

SEPT 11
darnit... I wouldn't have lost any points on Sunday if I had logged on and posted :( grrrr [-1] no cardio today, but I'm allowed one day off a week, so this is it. My food has been on target as well as water today 93 points

SEPT 12
I got all my meals and water in yesterday... but no workout... I don't lose any points though because I still have time this week to get in my four weight training days. I did get up for my fasted cardio this morning, ate my first meal and am working on my second 27 oz bottle of water. ;-) 93 points

SEPT 13

SEPT 14
well damnit.. I forgot to log on and post yesterday... my food was off yesterday as was my water, and to top it all of I didn't get any cardio in, partly because I didn't get out of the office until 11 p.m. Tuesday night... but it still means I'm down 3 more points... I got my cardio in today, but it wasn't fasted so I'm down another point :( I did get my workout in today and my food and water have been spot on today. 89 points

SEPT 15
today is my cheat day for the week... we had thin crust pizza with some friends... my food the rest of the day was good and I've had plenty of water. I got up for my fasted cardio but no weight workout today. I had to work late and my arms are pretty sore from yesterday. Tomorrow I'll hit my back & traps after my massage ;-)~ 89 points

SEPT 16
I got my cardio in but my diets been off today and no workout... so I'm down two more points :( 87 points

SEPT 17
I'm calling today my off day for cardio this week and an off day for weights... I didn't feel very good yesterday and I don't want to get sick. I'm going to try to keep my diet fairly clean and drink enough water and tomorrow everything will be back to normal.87 points

SEPT 18
okay... sucky day at work today... I did get up for cardio, I ate right and I drank enough water... no workout though because I only just got out of work in time to make it to the gym to teach yoga at 7 p.m... I don't lose any points today though because I have plenty of time this week to get my four workouts in 87 points

SEPT 19
got up for cardio, food is good so far, I'm ahead on my water consumption and I'm leaving the office a little early to head to the gym and get my back & trap workout in before I head to choir practice tonight ;) 87 points

SEPT 20
I got my back & trap workout in last night, my fasted cardio this morning and all my food & water requirements are on track ;-) 87 points

SEPT 21
I got my chest workout in but didnt' have time for abs... I'll throw them in with another workout this week... I got all my meals and water in yesterday and am on track today. I got up for fasted cardio like I should too ;-) no workout tonight, unless I do abs 87 points

SEPT 22
I got up for my cardio again today *yayy* tonight I'll hit my legs, food was on point yesterday, as was water. Everything is going acording to schedule today. 87 points

SEPT 23
I got up for cardio and did my ab workout. I've had plenty to drink but my diet has been off today so, -1 86 points

SEPT 24
checking in... more tomorrow ;)

SEPT 25
yesterday was my off day for weight & cardio... it wasn't my cheat day for food though and I cheated and didn't drink enough water... so -2 for yesterday... today... I got up for fasted cardio and I did my shoulder/bi/tri workout at lunch since I have stuff going on this evening... water is on track and food is spot on 84 points

SEPT 26
today has been a disaster for diet... I have been drinking my water and I did get my fasted cardio in though ;) 83 points

SEPT 27
got up for my cardio and I'll be hitting the gym tonight to work my legs... food has been good, and I've been drinking plenty of water today... at another small piece of cake though :( I couldn't help it... it was calling my name and it was the last one... so down another point :( 82 points

SEPT 28
ugh... something has seriously upset my stomach and I have NO idea what it could be :( I did get my leg workout in last night, I got up for my fasted cardio this morning and my food and water have been on target today.. that is, untill now... I should be eating my third meal as I type this but I just can't bring myself to eat anything right now :( I better not be getting sick... my b-day is tomorrow 82 points

STARTING PICTURES
to be added over labor day weekend

Elby87

Mon, August 21st, 2006, 10:19 AM

100 Challange Post

====Goals====
Cutting - Target Weight = 222lbs
Become more detail oriented with my entries
NO ALCOHOL

====Comments====
Month two of my serious cutting, and month three of my transformation. My goal is 222lbs, which is an average of 3lbs lost a week from the time of this post. Thanksgiving is quickly approaching, and I want to keep the steady weight loss up to reach my goal of 200 lbs by Nov. 23rd.

To go with my no alcohol goal, I will be deducting 2 points for every acoholic beverage I drink.

====Diet====
6 meals, totalling around 2200 calories a day with 40:40:20 macros. Food will mostly consist of oatmeal, skim milk, fruit, veggies, chicken, brown rice, peanut butter, and whey protein powder.

====Workout====
Monday: 23 min HIIT (fasted)
Tuesday: 23 min HIIT (fasted): Weights - Back and Biceps
Wednesday: 23 min HIIT (Fasted)
Thursday: 23 min HIIT (Fasted) : Weights - Legs
Friday: 23 min HIIT (Fasted)
Saturday: 23 min HIIT (Fasted): Weights - Chest, Delts, Triceps
Sunday: 23 min HIIT (Fasted) AM
(lift workouts alternate, so every other tuesday is legs, etc...)

STARTING STATS
WEIGHT: 235.6
BODY FAT: 21%
ARMS: 14.75"
CALVES: 16"
CHEST: 39"
FOREARMS: 10"
HIPS: 41"
THIGHS: 26'
WAIST: 39"

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

[Week 1]
01.Sept.2006:
Blah ~ Had problems getting on the internet last night so missed my update. Just for completion purposes though:
[Cals Consumed] 1960 (33F/222C/207P)
[Daily BMR] 3817 kCal
[Cals Burned] 467 kCal
[Total] -2323
-1 point for missing post yesterday 99pts

02.Sept.2006: Got things done today, and a big hurray for football season! (http://forums.johnstonefitness.com/showpost.php?p=366369&postcount=30) -0 [99pts]

[Week 2]
03.Sept.2006: Who woulda thunk that being so good would hurt so bad? (http://forums.johnstonefitness.com/showpost.php?p=366621&postcount=31) -0 [99pts]
04.Sept.2006: A chicken taco meal that wasn't a cheat! (http://forums.johnstonefitness.com/showpost.php?p=366891&postcount=33) -0 [99pts]
05.Sept.2006: -1 point for missing my post (http://forums.johnstonefitness.com/showpost.php?p=367378&postcount=35) -1 [98pts]
06.Sept.2006:
07.Sept.2006:
08.Sept.2006:
09.Sept.2006:

[Week 3]
10.Sept.2006:
11.Sept.2006:
12.Sept.2006:
13.Sept.2006:
14.Sept.2006:
15.Sept.2006:
16.Sept.2006:

[Week 4]
17.Sept.2006:
18.Sept.2006:
19.Sept.2006:
20.Sept.2006:
21.Sept.2006:
22.Sept.2006:
23.Sept.2006:

[Week 5]
24.Sept.2006:
25.Sept.2006:
26.Sept.2006:
27.Sept.2006:
28.Sept.2006:
29.Sept.2006:
30.Sept.2006:

====Pictures====
(pictures on my home PC, will get these in tonight)

Bambam07

Mon, August 21st, 2006, 10:20 AM

Oh yeah, Definitly Count me in.

====Goals====
Cutting continued.

====Comments====
Last month was great, dropped 10 lbs, and completed the challenge with 97 points!!

====Diet====
2200-2700 Carb Cycling- 5 days low, 2 high. One Cheat meal

====Workout====
Chad Waterbury TBT - Weeks 4-8, Cardio 3-4 days a week instead of 7

STARTING STATS
WEIGHT:206
BODY FAT: 22% (45 lbs Fat)
ARMS: 13.75
CALVES: 14.75
CHEST: 43
NECK: 15.5
HIPS: 40.75
THIGHS: 23
WAIST:41

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

[Week 1]
01.Sept.2006:- Ate 5 meals- all clean. Tomorrow I train. [100 points]
02.Sept.2006: Cardio (Morning LISS), Trained TTB (2 X 18), Cheat meal (planned). [100 points]

[Week 2]
03.Sept.2006:- Missed posting, Unscheduled Cheat. -2 [98 points]- DOH!!
04.Sept.2006:- Cardio (Morning LISS), Trained TTB (2 X 8). Ate 5 meals. [98 points]
05.Sept.2006:- Morning LISS, ate 5 clean meals. [98 points]
06.Sept.2006:- Trained 2 X 12. Ate 5 meals. [98 points]
07.Sept.2006:- Ate 5 meals- clean as a whistle. [98 points]
08.Sept.2006:- Trained 2 X 18, ate 5 meals, Unsched Cheat Afternoon LISS. -1 [97 points]
09.Sept.2006:- Ate 5 meals, one planned cheat. no posting -1 [96 points]

[Week 3]
10.Sept.2006:- Trained 2 X 18 Super sets, ate 5 meals. [96 points]
11.Sept.2006:- Ate 5 clean meals, walked the dog for an hour for cardio, missed post -1 [95 points]
12.Sept.2006:- Cardio (Afternoon LISS) Trained 2 X 8, Supersets, ate 6 meals. [95 points]
13.Sept.2006:- Cardio(Aftenoon HIIT). Ate 6 meals. [95 points]
14.Sept.2006:- Ate 6 clean meals- gave blood so workout tomorrow.
15.Sept.2006:- Cardio (Afternoon LISS), train 2 X 12, supersets, ate 6 meals. [95 points]
16.Sept.2006:- Cardio (Morning HIIT), Ate 6 meals- one cheat as planned. [95 points]

[Week 4]
17.Sept.2006:- Ate 6 clean meals- day off from cardio and training as planned. [95 points]
18.Sept.2006:- Cardio (Afternoon HIIT) Training 3 X 18, ate 6 clean meals, did not post -1 [94 points]
19.Sept.2006:- Cardio (Afternoon HIIT), ate 6 clean meals. [94 points]
20.Sept.2006:- Cardio (Afternoon LISS) Training 3 X 8, ate 6 clean meals. [95 points]
21.Sept.2006:- Cardio (Afternoon HIIT), ate 6 clean meals. [95 points]
22.Sept.2006:- Training 3 X 12, ate 6 meals. [95 points]
23.Sept.2006:- Day off as planned- 6 clean meals. Cheat will be tomorrow. [95 points]

[Week 5]
24.Sept.2006:- Morning Cardio- 5 clean meals, one cheat. [95 points]
25.Sept.2006:- Afternoon Cardio- looking forward to training tomorrow. 6 clean meals. [95 points]
26.Sept.2006:- Cardio (Afternoon LISS), Train 3 X 18, supersets. 6 clean meals. [95 meals] **** just saw this! [95 points I meant]
27.Sept.2006:- Cardio(Morning LISS), ate 6 clean meals. [95 points]
28.Sept.2006: - Cardio (Afternoon LISS), Train 3 X 8 Supersets, ate 5 clean meals. [95 points]
29.Sept.2006:- 6 clean meals - started Cardio- puked cause I am sick but I tried. [95 points]
30.Sept.2006:- 5 clean, 1 planned cheat. 2 unplanned Margaritas. -2 [93 points]

cpr

Mon, August 21st, 2006, 10:36 AM

Goal:
Lose 8-10 lbs and see a drop in body comp

Meals:
1800 calories split into 5 meals per day. I will try to get 359 per meal but the important part is staying at or just below the 1800 claories. NO BEER! :nono: I'm not a big drinker but 1-2 beers a week needs to stop...empty calories are not worth it. I think my biggest challenge is the nutrition so this will be the toughest part to stick to. In order to keep myself on track, I will keep a nutrition journal and take a picture every Friday and tape it in the journal for motivation.

Exercise: :bb: (will start on Monday Sep 4)
Monday: upper body: 20-25min HIIT;
Tuesday: lower body: 20-25min HIIT;
Wednesday: Rest/yoga/crossfit
Thursday:upper body; 20-25min HIIT;
Friday: lower body: 20-25min HIIT;
Saturday: Rest
Sunday: Rest

Starting Stats:
weight: 146.5
% fat: 25 (tanita scale)
abdomen: 32"
waist: 30.5"
chest: 38"
hips: 39.5"
rt thigh: 25"

LOG
Sep 1: 100 pts
So far my first 2 meals have been on track and logged in journal. I started the day with 45 min LISS on bike and I will start my planned strength training routine at lunch. 20-25 min HIIT will start on Mon.
Sep 2: 100 points
good day. All meals as planned and on schedule.
Sep 3: 100 points
All meals have been good choices so far. Today was a rest day, so no workout. Tomorrow's plan includes a day off from work, so i'm going on a 25-30 mile bike ride with some friends and then we may go sailing if the winds are good. I have to make an effort to get to the gym and do my planned workout.
Sep 4: 99 points
Good bike ride this morning, not a bad day considering it was a holiday. I ate well but it was probaly a few more calories than 1800 on the plan (-1). I did go to the gym to lift.
Sep 5: 99 points
All meals and workout completed.
Sep 6: 98 points
Today is a scheduled rest or yoga day. I am sore from workouts and I have been playing more golf lately. I'm getting ready for a USGA qualifier on the 13th so all the rotation and repetition is making my back tight. Doing some yoga after work might be a good idea. Lost a point today because I ate an unscheduled "cheat" snack (130 cals) but all other meals have been good choices.I will eat meal #4 at work and then head home for meal #5 at 8:30. I feel good. :tu:
Sep 7:98 points
all meals in and workout completed. I feel strong and hope to see 1-2 lb weight loss at weigh in tomorrow. I have not had a cheat meal this week, i'm saving it for Saturday.
Sep 8: 98 points
Weigh in today after 1 week...142.5! :claphigh: Great week and I am motivated to reach my goals this month. I feel strong and confidant that I can make good choices over the weekend. Cheat meal on Saturday night will be very mild. I don't want to lose the progress that I have made. All food has been on schedule and workout will occur at lunch.
Sept 9: 98 points
I completed my workout yesterday after work and today is a rest day. All meals were eaten as scheduled. Today's meals were good and as planned. Tonight is Texas v. Ohio St. so tonight is my cheat meal. Go HORNS!!!:gl:
Sep 10: 98 points
Texas lost :cry: Oh well, they have 4 years to win another national championship with Colt McCoy as the QB. Cheat meal was good, just chips and dip and some cake. Today has been good with meals 1 and 2 already eaten. No workout today but I will go play golf later this afternoon. No plans to eat poorly and I will take a snack with me to the golf course.
Sep 11: 97 points
I had an unscheduled cheat snack last night, lost a point. So far today has been on schedule and it's a long day at work so everything should go well. Workout planned for lunch, actually looking forward to it.
Sep 12: 97 points
Yesterday finished well with all meals eaten and good workout at lunch. Today was a day on the road but I packed food for the trip and I ate on schedule and actually worked out before we hit the road. Dinner was the cheat meal for the week. I hate that it is so early in the week but it is hard to keep to a clean diet while on a road trip. Toomorrow is a rest day but I will spend the day playing golf so I will need to plan out meals that I can put in my golf bag.
Sep 13: 96 points
forgot to log in.
Sep 14: 96 points
So far so good. I worked out at lunch and did my HIIT cardio on the stair stepper. Eating has been good so far. Softball game tonight at 7:45. I hope to eat my last meal before then. Weigh in tomorrow.
Sep 15: 94 points
Lost 2 points yesterday. I ate a handful of Cheetos with my 5 year old niece and skipped dinner because of a softball game. Weigh in was not bad though...143.5. I plan to lose 1-2 lbs by the next weigh in. Gotta stay on track!!!!
Sep 16: 94 points
cheat meal was last night...lots of sushi and sashimi, yummy! Rest of the day was on schedule and food was good. Today has been good so far but it's early. Big party tonight with fried catfish that my girlfriend will be cooking and some chicken satay...i will have to be super good tonight. NO beer and chicken only! We will see how it goes.
Sep 17: 93 points
Rest day. Breakfast was good but I played in a golf scramble and there were free snacks and I got hungry. So I ate crap during the round and burger for lunch. There is always tommorrow and Monday is a new week. I must be strong and focused this week.
Sep 18: 92 points
Unschedules cheat meal at the movies last night. But today is a new day! I have had a busy day already at work. 6AM-8PM it's easy to stay on track because I only eat what I have brought with me. The kicker is not to go crazy when I get home. Monday's are long! I did workout early today, so I was able to rest a bit during my lunch break and get off my feet. Planning to be disciplined these next two weeks. I think I actually sabotage myself when my weight gets close to where I want it, for some reason I get lax with my nutrition. It's weird. I need to stop the pattern and stay focused!
Sep 19: 92 points
No lost points yesterday!! All meals and workout were on schedule. Today is going well, so far. Food and exercise in as planned. I have one more meal left and I need to drink mas agua!!
sep 20: 91 points
unscheduled lunch today with banana pudding dessert. I feel guilty but tomorrow will be better!
Sep21: 90 points
I have got to stop the bleeding! Hamburger at lunch today :bang: Workout was as scheduled though....we will see how the rest of the day unfolds.
Sep 22: 89 points...forgot to post
Sep 23: 88 points...no computer at home
weighed in at 143.
Sep 24: 87 points...no computer at home
Sep 25: 87 points
...all meals ok and workout has been completed. It has been hard to stay commited to the eating plan. Too many cheats! I need to refocus and get on track. My goals are in sight, just have to figure out a way to reach them. I will change my workout for the next month and see if that helps. I'm getting bored with this months plan. Just 5 days to go!!!!

godbod

Mon, August 21st, 2006, 10:36 AM

GOAL: Cutting.
Meal Plan: 6 meals a day(either protein/fat, protein/carb, post work out, or post post work out)
exercise schedule: Daily cardio(preferably fasted LISS am), lifting 3 times a week(preferably Mon,Wed, Fri)

EXCEPTIONS
Day3 -
-cheat meal scheduled
Day9
cheat day scheduled(cardio is still required)
Day17
Cheat meal scheduled
Day24
-cheat meal scheduled
Day30
-cheat day scheduled(cardio is still required)

DAILY TRACKING

:(Day1 - 100 - 1
-cardio - 15.5KM biked, 575 cals
-Meals- 1=pro/fat, 2=pro/carb, 3=pro/fat, 4=pro/fat, 5=whiskey, 6=whiskey -1..at least it wasn't beer
-lifting - will be moved to Saturday(will deduct point on Sunday if it is not done by then)

Day2 - 99 - 0
-cardio - 16.4K biked, 597 cals
-Meals - 1=pro/carb, 2=pro/fat, 3=pro/fat, 4=pwo, 5=ppw, 6=pro/fat
-lifting - core/traps

Day3 - 99 - 0
-cardio - 17.31 biked, 620 cals
-meals - 1=pro/fat, 2=pro/fat, 3=pro/fat, scheduled CHEAT!! yum.
-lifting - off

:(Day4 - 99 - 1
-cardio - 2.5K walked, 500 cals.
-meals - 1=pro/carb, 2-pro/fat, 3=pro/fat, unsheduled cheat - 1(who's idea was it to start this challenge on a long weekend anyway?? :)
-lifting - off

Day5 - 98 - 0
-cardio - 16.10 biked, 577 cals.
-meals - 1=pro/fat, 2=pro/carb, 3=pro/fat, 4=pro/fat, 5=pwo, 6ppwo
-lifting - chest, shoulders, arms.

Day6 - 98 - 0
-cardio - 15.74 biked, 565 cals(upped the level).
-meals - 1=pro/fat, 2=pro/carb, 3=pro/fat, 4-pro/fat, 5=pwo, 6ppwo
-lifting - legs, lats.

Day7 - 98 - 0
-cardio - 15.5 biked, 539 cals.
-meals - 1=pro/fat, 2=pro/carb, 3=pro/fat, 4=pro/fat, 5=pro/carb, 6=pro/fat
-lifting - off.

Day8 - 98 - 0
-cardio - 15.6 biked, 560 cals.
-meals - 1=pro/fat, 2=pro/carb, 3=pro/fat, 4 =pro/fat, 5=pro/carb, 6=pro/fat
-lifting - off

:(Day9 - 98 - 1
-cardio - said I would do it but looks like I won't -1
-meals - cheat day scheduled...will probalby eat clean the first few though...
-lifting - off

:(Day10 - 97 -3
-cardio -nope..-1
- meals - not even close...-1
- lifting - Never did the one carried over from friday..-1

:(Day11 - 94 -2
- cardio - nope..-1
- meals - nope..-1
-lifting - off

Day12 - 92 -0
-cardio - walked 2.5k
-meals - 1=pro/carb, 2=pro/fat, 3=pro/fat, 4=pwo, 5=ppwo, 6=pro/fat
-lifting - chest, shoulders, arms

Day13 - 92 - 0
-cardio - walked 2.5k
-meals - 1=pro/carb, 2=pro/fat 3=pro/fat ,4=pwo, 5=ppwo, 6=pro/fat
-lifting - legs, lats

:(Day14 - 92 - 2
-cardio - nope -1
-meals - 1=pro/carb, 2=pro/fat, 3=pro/fat, cheats -1
-lifting - off

:(Day 15 - 90 -3
-cardio - nope -1
-meals - 1=pro/carb.cheats - 1
-lifting - nope -1

:(Day 16 - 87 -2
-cardio - nope -1
-meals - 1=pro/carb...cheats - 1
-lifting - off

:(Day 17 - 85 -3
-cardio - nope -1
-meals - 1=pro/carb.cheats - 1
-lifting - off
-no update -1

:(Day 18 - 82 -2
-cardio - nope -1
-meals - 1=pro/carb, 2=pro/fat, 3=pro/fat, cheats...-1
-lifting - delayed until 19th

Day 19 - 80 - 0
-cardio - 2K walked
-meals - 1=pro/carb, 2=pro/fat, 3=pro/fat, 4=pwo, 5=ppwo, 6=pro/fat
-lifting - Chest, Shoulders, arms

Day 20 - 80 - 1
:(-cardio - nope
-meals - 1=pro/carb, 2=pro/fat, 3=pro/fat, 4=pwo, 5=ppwo, 6=pro/fat
-lifting - legs, lats.

Day 21 - 79 -0
-cardio - 2.5K walked 500 cals
-meals - 1=pro/carb, 2=pro/fat, 3=pro/fat, 4=pro/carb, 5=pro/fat, 6=pro/fat
-lifting - off.

Day 22 - 79 - 0
-cardio - 2k walked 450 cals
-meals - 1=pro/carb, 2=pro/fat, 3=pro/fat, 4=pwo, 5=ppwo, 6=pro/fat
-lifting - core, traps.

:(Day 23 - 79 - 2
-cardio - nope -1
-meals - started off good, but had some wings and beer late -1
-lifting - off

:(Day 24 - 77 - 2
-cardio - nope -1
-meals - nope -1
-lifting - off

:(Day 25 - 75 -1
-cardio - 2.5k Walked, 500cals
-meals - nope -1
-lifing -off

:(Day 26 - 74 -2
-cardio - 2.5k walked
-meals -nope -1
-lifting - nope -1

:(Day 27 - 72-2
-cardio - 2.5k walked.
-meals - nope -1
-lifting - nope-1

:(Day 28 - 70 - 2
-cardio - done
-meals - nope -1
-lifting - not planned
-no update -1

:(Day 29 - 68 -3
-cardio - nada -1
-meals - nope -1
-lifting - nope -1

:(Day 30 - 65

Maxwell

Mon, August 21st, 2006, 11:03 AM

GOAL: Cutting

COMMENT: After the many minor successes I had in the August challenge, I've decided to continue cutting. This seems like my best (and possibly last) chance to finally reach sub-10% bf levels. I need to prove to myself that it can be done, or, more specifically, that I can do it. The knowledge of what it takes and how it feels would also go a long way in aiding in any future post-bulk cuts.

I've decided to keep cutting until Christmas unless I've reached my goals before then. That gives me a little over three and a half months to lose approx. 3-4%. Although I have no first-hand experience on how long it takes, 3-4% sounds doable.

WORKOUT SCHEDULE
Six workouts per week. One off-day (optional).

MEAL SCHEDULE
Five to six clean meals per day. One cheat meal per week.

STARTING STATS
BODY FAT: 12% (-ish)
THIGHS: 23.5"
HIPS: 38.5"
WAIST1*: 32"
WAIST2**: 33.5"

*at the narrowest part of the torso
**at navel level

END STATS
BODY FAT:
WEIGHT:
THIGHS:
HIPS:
WAIST1*:
WAIST2**:

DAILY LOG
SEP 1: Not a bad start. Did fasted cardio (45 mins, avg. HR 135) in the morning, and it turned out to be the fastest run so far with the lowest average heartrate. And that's including the handful of non-fasted cardio sessions I did last month. It was very encouraging. I'm going to add now approx. 5 mins to my runs before they get too short. Food-wise no problems.
SEP 2: A day off from training today + a cheat meal (both seem a little odd in the context of this challenge, but I'm just continuing from my August scheduling). Otherwise the day went fine. I ate five clean meals before going for the cheaty one. Cheat meal du jour was Caramel Chew Chew, following in the wake of the successes of Chunky Monkey and Cherry Garcia. CCC was great, but Chunky Monkey remains my favourite.
I really needed today's rest, too. I've been going to work (which is hard-ish manual labour) six days in a row now, and I still have six days ahead of me. Then I get a weekend off. Tomorrow's cardio should be interesting if I manage to drag my beaten body home.
SEP 3: I'm pretty tired and ready for bed so I'll keep this short. Did the non-fasted cardio (42 mins, avg. HR 137), and it wasn't as big a deal as I thought it might be. Quite average, actually. All meals were fine.
SEP 4: That was a nice streak that. Five weeks it lasted. Today started out quite normally, but once I got home from work, I was tired and hungry. So I skipped my work-out [-1], had a cheat meal [-1] and watched some Star Trek [no point change]. Smart, eh? Oh well, what's done is done. Tomorrow's a new day.
SEP 5: Ditto on the above. [-2] I need a good night's sleep before this thing really gets out of hand.
SEP7 6: I'll try to put a positive spin on 'ditto'. Four out of five meals were squeaky clean, and I got plenty of excercise at work. [-2] Last night I had eight hours of solid sack-time, and I'm going for nine tonight. I look less like a zombie already!
SEP 7: Same ol' [-2] today. At least I'm being consistent. Tomorrow is the finally the last day of work this week, and that means two whole days of rest are waiting for me. Just... one... more... day...
SEP 11: I spent the weekend at my parents' with no internet and hence no updates. I finally managed to get enough sleep (31 hours over the last three nights), but I've been struggling with a sore throat, a runny nose and slight fever and haven't done any workouts. Meals were surprisingly good over the weekend, but mainly because I haven't had much of an appetite. I'll deduct [-10] for the weekend and call it good. I can't wait for the flu symptoms to disappear, it's time to hop back on on the workout wagon!
SEP 12: Ate clean, but no workout yet [-1]. The fever and sore throat are history, but I don't feel a 100% yet. I'm thinking of skipping the workout tomorrow, too, and get back to it on Thursday.
SEP 13: Still not a 100%, but close enough. Tomorrow's the time to get back to my workouts, today wasn't [-1].
SEP 14: Did 45 mins of cardio today. I took it pretty easy just to be on the safe side, but there didn't seem to be any problems, and there are none now. I take that to mean that I'm ready to resume my training at full intensity!
SEP 15: Quick update: did weights, ate well. Just got home from work, need to be back there in about eight hours. That's six hours of sleep, if I hurry.
SEP 17: Whoops, missed yesterday's update [-1]. I only had five hours of sleep the night before but a full nine hours last night. That was good, but tonight I need to pull an all-nighter to get a freelance project finished by morning. After that I'm off to my day job with zero sleep which should be interesting. Especially since after that I've got to get cracking on another freelance project that needs to be ready by Wednesday. That might mean a second all-nighter within three days. *sigh*
There's a good chance I'll be missing a couple of workouts over the next few days, but it can't be helped. Fortunately, at least I'll be eating clean, since I have no time to shop and all I have home is healthy food. Talk about a silver lining!

SEP 20: I just finished the last of my freelance projects, oh joy! No updates and no work-outs for the past two days [-4], but I've been eating clean as I predicted. It's 3 PM now as I'm writing this. I'm going to eat (a cheat meal, [-1]) and then hit the bed. After one night of not sleeping at all, I've been sleeping whenever I couldn't go on anymore without. Last night I slept from 8 PM to 3 AM, the night before that from 7 PM to 2 AM. Otherwise I've been either at work or sitting home by the computer and working. I'm kinda tired.

SEP 21: [75 points]

JasonHome

Mon, August 21st, 2006, 11:55 AM

JasonHome's Official "100 Challenge" post.

GOAL: Cut/Maintenance and Adaptation. I plan to eat slightly less than maintenance. My main focus will be on learning and adaptation. I would like to learn new exercises or at least improve the exercises I suck at and generally avoid. This would include work to increase work on squats, SLDLs, good mornings, and etc. I would also like to improve my running and plan on adding some treadmill time along with the elliptical. <more (http://forums.johnstonefitness.com/showpost.php?p=365473&postcount=6)>

COMMENT: For the August 100 Challenge, I had AM and PM workouts. For the September 100 Challenge I’m reverting back to just AM workouts and waking up a 4AM to accommodate my work schedule. PM workouts sucked for several reasons. <more (http://forums.johnstonefitness.com/showpost.php?p=365473&postcount=6)>

WORKOUT SCHEDULE
Monday: Upper Body - Push
Tuesday: Cardio
Wednesday: Legs
Thursday: Cardio
Friday: Upper Body - Pull
Saturday: Cardio
Sunday: Optional Cardio.

MEAL SCHEDULE
5-6 meals a day with macros of 50% carbs, 30% protein, and 20% fat. Once a week I will be allowed 1 cheat meal of anything or 1 cheat day but limited to excess clean eating (kinda like a refeed).

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

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

http://i.pbase.com/o4/13/89613/1/66099162.bGhmhwhl.060831FrontFlex.JPG
September 01, 2006

DAILY LOG
Sep-01: First day down.. (http://forums.johnstonefitness.com/showpost.php?p=366147&postcount=8) [100 points]
Sep-02: Another day down. Had donuts for cheat meal. (http://forums.johnstonefitness.com/showpost.php?p=366380&postcount=9) [100 points]
-
Sep-03: Superman has kryptonite, I have cheeseburgers. (http://forums.johnstonefitness.com/showpost.php?p=366624&postcount=10):lol: [99 points]
Sep-04: Labor Day (USA) Slow, but stuck to plan. (http://forums.johnstonefitness.com/showpost.php?p=366882&postcount=13) [99 points]
Sep-05: Cardio and 6 clean meals. (http://forums.johnstonefitness.com/showpost.php?p=367248&postcount=14) [99 points]
Sep-06: Leg day and 6 clean meals. (http://forums.johnstonefitness.com/showpost.php?p=367878&postcount=15) [99 points]
Sep-07: Cardio and 6 clean meals. (http://forums.johnstonefitness.com/showpost.php?p=368206&postcount=17) [99 points]
Sep-08: Upper Pull movements with some fried chicken cheat meal on the side. (http://forums.johnstonefitness.com/showpost.php?p=368670&postcount=18) [99 points]
Sep-09: Jason v. Breakfast pastry (-1). (http://forums.johnstonefitness.com/showpost.php?p=368991&postcount=19) [98 points]
-
Sep-10: Cookies screwed up nutrition. (-3) (http://forums.johnstonefitness.com/showpost.php?p=369188&postcount=20) [95 points]
Sep-11: Upper Pull and 6 clean meals. (http://forums.johnstonefitness.com/showpost.php?p=369644&postcount=21) [95 points]
Sep-12: Same..., Different Day. That's a good thing. (http://forums.johnstonefitness.com/showpost.php?p=370053&postcount=22) [95 points]
Sep-13: Narrower stance on squats.. clean eating. (http://forums.johnstonefitness.com/showpost.php?p=370595&postcount=23)[95 points]
Sep-14: Sluggish Cardio.. clean eating. (http://forums.johnstonefitness.com/showpost.php?p=370838&postcount=24)[95 points]
Sep-15: Upper Pull, 6 clean meals, Ice cream. (http://forums.johnstonefitness.com/showpost.php?p=371459&postcount=25) (-2)[93 points]
Sep-16: Cardio, 5 clean meals & pizza cheat meal. (http://forums.johnstonefitness.com/showpost.php?p=371589&postcount=26)[93 points]
-
Sep-17: Optional Cardio, 6 clean meals. missed update (http://forums.johnstonefitness.com/showpost.php?p=372394&postcount=27)(-1) [92 points]
Sep-18: Upper Push, 6 clean meals. (http://forums.johnstonefitness.com/showpost.php?p=372412&postcount=28) [92 points]
Sep-19: Cardio, 6 clean meals. (http://forums.johnstonefitness.com/showpost.php?p=372779&postcount=29) [92 points]
Sep-20: Leg day, 6 clean meals. (http://forums.johnstonefitness.com/showpost.php?p=373408&postcount=30) [92 points]
Sep-21: Cardio, 6 clean meals + Cheetoes (-1) (http://forums.johnstonefitness.com/showpost.php?p=373741&postcount=31) [91 points]
Sep-22: Jack in the Box binge (-3) (http://forums.johnstonefitness.com/showpost.php?p=374060&postcount=32) [88 points]
Sep-23: Cardio and Unauthorized Chips (-1) (http://forums.johnstonefitness.com/showpost.php?p=374367&postcount=33)[88 points]
-
Sep-24
Sep-25
Sep-26
Sep-27
Sep-28
Sep-29
Sep-30

specialk

Mon, August 21st, 2006, 01:08 PM

GOAL: Bulking

COMMENT: This is my very first bulking attempt, and I'm going to be 100% focused and dedicated.

WORKOUT SCHEDULE
Monday: 30 mins (aerobic)
Tuesday: Weight training: back & traps
Wednesday: 30 mins (aerobic)
Thursday: Weight training: chest & arms
Friday: 30 mins (aerobic)
Saturday: Weight training: quads, hamstrings & calfs
Sunday: Weight training: delts & arms

MEAL SCHEDULE
Six meals per day, one cheat meal per week. No alcohol.

STARTING STATS
WEIGHT: 178.6 pounds
BODY FAT: 11.3%
ARMS: 14.75"
CALVES: 15
CHEST: 41
FOREARMS: 11.5"
THIGHS: 23.5"
WAIST: 34"

END STATS

WEIGHT: 182.8 pounds +4.2 lbs.
BODY FAT: 11% (Tanita scale) -.3”
ARMS: 14.75" 0
CALVES: 14.75 -.25”
CHEST: 42 +1”
FOREARMS: 11.75" +.25”
THIGHS: 23.75" +.25”
WAIST: 34.25" +.25”

DAILY LOG

9/1: Dam you John Stone for starting yet another challenge while I'm on my vacation. We took the kids to a theme park today with another family. It's almost like deja vu from the very first post I made for the August 100 Challenge. Temptations everywhere and very few healthy alternatives. So again I packed my meals for success. Can tuna, almonds, rice, grapefruit, cottage cheese. I packed enough to tide me over until we got home. Oh, and I did my fasted cardio this morning, tomorrow is leg day.
100 points

9/2: Day two in the books. I ate all my meals w/ the optimum macros for growth and I completed my leg day. Man was I shaking doing my calf raises. The pump was borderline pleasure/pain. I feel a bit of a rush even 1 1/2 hours later. Not looking forward to the doms tomorrow though.
100 points

9/3: I just got back from my delt & arm workout tonight and I really felt like I got a full muscle pump. I took John's concept about mind muscle connection to heart and I focused on each rep and not the set. I was humbled by the amount of weight I used, but I got the best pump I've had in a while. I also did much better with my meal timing for today. The calfs are aching when I walk as I suspected from yesterday's leg workout. Tomorrow is fasted cardio which I believe will help my legs recover faster.
100 points

9/4: Well I go back to work tomorrow and I can't wait. I've been on vacation for almost a week and I miss the daily routine that my work provides me with. I'm able to have all meals on time and my workouts seem better after sitting in front of a computer all day. I did my morning fasted cardio and ate all my meals as planned. Somehow I lost an hour today with my meal planning. I'll try to be more disciplined at work this week.
100 points

9/5: Tonight was back, traps, and abs. I was wanting to make this workout count because on paper it looked like such a short workout. I immediately did my warm up and then I really tried to focus on the muscle contraction on each rep. It sounds simple but I worked on trying to stretch completely on the eccentric and squeeze on the concentric. I used lighter weights than I normally would. The sets felt great and I know that next week I will be able to add weight to most of my exercises. I'll be finishing my last meal in 1/2 hour, and then get to bed, so no way am I loosing any points tonight.
100 points

9/6: I did my fasted cardio this morning at the gym because it was raining out. I also ate all my meals on time for once. My calves are finally feeling better today. Today was cardio only and I'm chomping at the bit to hit the weights again.
100 points

9/7: I think I had one of my best workouts in a long time. Chest and Arms. With my ipod drowning out the distractions in the club, I was in the zone. I was on my 4th rep of DB presses and from the corner of my eye I saw this fellow doing the same exercise. He was doing 3 reps to every one of mine. I was going slow and forcing a contraction squeeze on each rep. The set took almost two minutes to finish. I got up and the pump must have been noticeable because this fellow tells me that my arms are looking huge. He said he's seen me working out before and has noticed me getting bigger. This is music to my ears, I just wish it came from someone of the opposite sex. BTW just finished my last meal of the day.
100 points

9/8: I did my fasted cardio this morning. This time I took my dog Lucy with me. I also tried a stimulant/thermogenic called "Venom". I woke up pretty early and took the capsule 30 minutes before I did my cardio. Needless to say by the time I left the house, I was quite awake. I had to keep holding back so that I could maintain 70% of my max. heart rate. I felt very alert and I plan to use this product only on my cardio days. I will probably cycle its use the effect wears off.
100 points

9/9: I first want to say that tonight I celebrated my birthday with friends. My birthday is actually September 12th. My day was well thought out and planned. All meals were on schedule and at the right macros. I took my boat out and had some fun with my friend and his son. We cruised all over for most of the day. I then met my wife and kids at the beach later on. At 5pm I made preparations to go do my workout. Mind you I didn't cheat at all up to this point. Tonight was leg day and I hit them hard and really focused on the muscle I was training. When I finished we went out to dinner with another couple for my birthday. Oh, and tonight was my scheduled cheat meal. I had two drinks with dinner and another at the bar we went to later on. I said no alcohol while I was doing this challenge so I will deduct points for this. On the other hand I did enjoy myself, and it was my birthday diner.
-3 points
97 points

9/10: I had my family over to celebrate my birthday this afternoon. I needed to be really flexible with my workout/meal timing to be able to entertain them and enjoy my birthday. I decided to workout at 10 am rather than my normal 5:30 pm. This meant that I would have to eat my PWO meals a lot earlier than usual. I gave it my all but I have to say that although my lifts were done with full intensity, the weight I lifted was lower than last week. I assume it was because of the drinks I had last night as well as not having enough in the tank so to speak so early in the day. I didn't loose anymore points.
97 points

9/11: I woke up early this morning and did my fasted cardio. I went by my local fire department on my route and said a prayer for the victims and their families of 9/11.

I ate all my meals on time and with the right macros. I'm starting to feel the symptoms a cold coming on and I have already started taking echinacea to help my immune system fight it off.

I'm going to bed as soon as I have my last meal.
97 points

9/12: I had a great day. I worked until noon and then played nine holes of golf with some friends. I had one of my best rounds in recent history. I also made a commitment earlier today that no matter what I was going to stick to the SUP2 program today. I ate all my meals on time and even had to drink a shake between holes. We finished up early and I new that I would be lifting later so I left before the drinking started. I had a much better workout than the previous one. I was able to increase weight on all my lifts. I'm still having a bit of trouble with reverse crunches. I'm still not able to perform all the reps outlined in the program. I believe I'm really becoming better conditioned and I should be able to complete the max reps for this exercise soon.
97 points

9/13: I took my dog again this morning for my fasted cardio. She pulls me most of the way so my pace is rather fast. I also had all my meals on time of course. It's so much easier during the work week to stay on track. I had a great back workout yesterday and today I feel the doms in my lats. I'm looking forward to hitting the iron tomorrow. The extra carbs are making me look filled out. I still have a bit of my abs left from my September cut.
97 points

9/14: I just got back from the gym and I hit my chest & arms hard tonight. I tried to go up in weight on every exercise and although my focus and intensity was there, my muscles were not up to the challenge. I missed the last one or two reps on almost every set. Must remember to check my ego at the door. Needless to say I felt like I was superman with the pump I got from pushing so hard. I will look over my training log and see if I need to adjust my warm ups or just drop back down to my previous lifts.
97 points

9/15: Everything went quite well today. I did my morning cardio and took my dog again. She really likes it when I take her. I ate all my meals on time and I also decided to have my cheat meal tonight. This means no more cheats until next week. I also passed on drinking tonight and I did get the "come on, just one" I said I didn't feel like it and that was good enough for me to refrain.
97 points

9/16: I have to admit I didn't think I was going to pull it off today. My wife worked all day, it was sunny and my brother was coming by to help me remove my leaking back door. The top sill on the door was leaking down the jam and causing the floor to rot. My kids were like little mice running into us the whole time we were working. My dog was right in the mix. I need to plan for this next time and whenever I do a major home project I'll get a sitter to help out. We finished replacing the door around 6pm and I went straight to the gym to do legs. All meals were eaten, but I was an hour late working out.
97 points

9/17: Talk about a day full of temptations. First, I took my brother to Louden, NH to the Nextel 300 race. Part of the package included an open bar and a New England Clambake. We took almost three hours to get to the race track. I had a protein shake along for the ride. When we arrived, we sat and ate lobsters, clams, potato salad, clam chowder, etc. I had plenty of lobster w/o butter, no clam chowder, some potato salad, and drank only water. We watched the race for 150 laps and decided to beat the traffic home. I dropped my brother off and went to the gym and did my shoulder/arm routine. All in all I had a great day and I was able to stay away from junk food and alcohol.
97 points

9/18: I'm so glad it's Monday. Weekends are such a test of my willpower that I look forward to the routine that my work week affords me. All meals on time, am cardio, post stretch, plenty of water, and nothing standing in my way from succeeding.
97 points

9/19: I've been rushing all day. First it was this morning, getting my two girls off to school and then it was at work checking off a list of "must get done" things. Then it was off to see my Physical Therapist because of a tight hip flexor, then off to train my back and traps, then straight home so my wife could go to work and cover for someone tonight. I just finished giving the girls a bath, packed my meals for tomorrow and I'm currently eating my last meal of the day. I'm exhausted and ready to hit the sheets.
97 points

9/20: I'm just about to eat so I had better make this quick. I woke up around 5 am and took a tablet of Venom. Then waited in bed until it kicked in. This is anywhere from 20 to 30 minutes. I went for my morning fasted cardio. Got back and post stretched. I also incorporated some new stretches for my tight hip flexor, also some new core exercises. I was so flexible I was like rubber. Just kidding. I ate all meals on time except this one is 1hour late. This will also effect my timing for my final meal. I'll just have to wake up and eat.
97 points

9/21: If there was an area that I thought I needed to work harder on to see results, it would had been my arms and chest. I know vanity muscles, so guess what I'm a little vain. I will admit in the past I tried any and all means to make them grow. I find that the current SUP2 program I'm following is actually working. I get an incredible pump in my arms and fullness in my chest that just makes my training that much more meaningful. I know without a doubt that if I keep working hard, my dream of bigger arms and chest will soon become a reality.
97 points

9/22: TGIF, I did my morning fasted cardio after I woke up. I ate all my meals on time today and I'm just going to have to see what kind of hoops I'll be jumping through in order to stay on track with my meals and weight training this weekend.
97 points

9/23: Yesterday I mentioned that I might be jumping through hoops just to stay on track. I had to be extremely flexible with my meals and weight training. First, I had a birthday party to attend between 4-5 pm. My wife had a school welcoming party from 5-6 pm. Divide and concur. She also just got called into work and wont be home until 2 am (the life of a nurse).

I woke up and had my first three meals on time. I waited two hours and hit the gym. I had PWO meal 1 while driving back to the house. Picked up my girls and went to the party. Stayed long enough to let them eat cake and back to the house for PWO meal 2. I will eat another meal at 9 pm and go to sleep around 10 pm.
97 points

9/24:Today had the makings of a perfect day until a monkey wrench was thrown in. I had meals 1, 2 & 3 on time and with the right macros. We were invited over a friend's house for dinner at 4:30 pm. I adjusted my workout time again and lifted 2 hours after meal 3. I had another great workout but even with the extra rest between sets I wasn't able to complete the last few at the end for my tri's exercise. I had my PWO meal at the gym while I post stretched. We took the girls over for dinner and sausage with broccoli and pasta was on the menu. It would have been like any PWO meal except I had a piece of chocolate cake with whipped cream for dessert. Mind you, I haven't eaten cake in almost 4 months. Not much of a sweet tooth I guess. Anyway, I was planning to have my cheat meal tonight so no loss of points. I'll have my 4th meal as my last meal at 9pm just like last night.
97 points

9/25: Another challenging day in the books. I woke up early and did my fasted cardio and took my dog for the company. I packed all meal for the day and went to work. I had already committed to play in a golf benefit this afternoon so I knew I was in for some extra planning. Got to the club around noon and met up with my team. These are old friends that I used to sail and drink with. Well we're not even on the first hole and two of them are starting to drink. I must have a renewed sense of self discipline because after several attempts to offer drinks they just gave up. The game lasted over 4 hours and I did have a protein shake between holes. I must of looked like I was a devout religious convert to these old friends. They knew me before, but they have never seen me this way. BTW, I did get a flattering compliment by someone who hasn't seen me in over two years. Something like "you're looking good. You been working out?" I did smoke a cigar but I didn't inhale.
97 points

9/26: It happened again today. Someone I know at the gym said "Looks like you've been working out" (Translation: Hey you're not skinny anymore) My proud response was "I'm bulking now, you know winter and all coming". These little ego boosts make my decision to not drink during this bulk so much easier.

I have also found a faster way to eat my 2nd PWO meal. I now use a large spoon and basically shovel the food into my mouth. It cuts my easting time in half and I can usually finish before I feel overstuffed.

My back workout was the bomb. I really focused on the muscle I was working. I even tried doing pulldown with straps and used my lats to contract and not my arms.
97 points

9/27: Only a few days left to the challenge and I have only lost 3 points early in the month because I celebrated my birthday and had a few drinks. I'm very happy with my commitment to this bulk and I plan to loose 0 points next challenge. Anyway, I only had to do cardio and eat all my meals on time and within the right macros. Oh Ya baby, been there done that.
97 points

9/28: I'm finishing week 4 of SUP2 tomorrow. I have only weighed myself three times this whole month. I'm looking forward to updating some of my stats. I had another great chest workout tonight. I might have been over eager with the amounts I lifted tonight. My form didn't suffer but I was at my max rep for all of my exercises. I'll try to lift the same weights again next week and determine if I should adjust the lbs. I ate all my meals on time again today. I am also going out later to play poker with the guys. The only thing I need to remember is how good I feel right now and I should be able to stay on track. i.e. no eating unauthorized food and no alcohol.
97 points

9/29: Well I did finally cheat last night. I went to play poker and someone brought over a bag of salt & vinegar potato chips. I must of had half the bag.
-1 point

If there is a weakness I have, it's for salty snacks. I did refrain from drinking though so all was not lost. I set my alarm for 5:30 am and did my morning cardio and had all my meals within the right macros. Tonight is my cheat meal night and I plan to make good use of it.
96 points

9/30: Everything went well today. I had my weekly cheat meal last night and I figured I was all set to have a picture perfect day. Things started to get shaky when my wife invited friends over for dinner. She was late coming home from the store and therefore I was about 30 minutes late getting to the gym. I had a very rushed workout and basically had to leave as soon as my last set was completed. I rushed home to help put the girls to bed and then showered and got ready. I did get plenty of PWO carbs with the lasagna she made. It even had sausage but I know it was probably not the best PWO meal so -1 point
95 points

franklyn

Mon, August 21st, 2006, 01:20 PM

Franklyn's Official September "100 Challenge" post

GOAL: Cutting; lose 15 lbs of fat while maintaining LBM

COMMENT: Continuing my cut which started early August! Starting SGX in early September =) Starting labor day, because me and my brother had a get together of sorts with friends from college...went camping...was totally worth it! anyways starting strong on the 4th ;)

STARTING STATS
WEIGHT: 175.6
BMI: 23.9
BODY FAT: Caliper: 17.5%; Measurements: 17.5% (wow, the same...amazing)
ARMS: 29.7 cm
CALVES: 38.7 cm
CHEST: 97.8 cm
FOREARMS: 27.8 cm
HIPS: 94.3 cm
THIGHS: 57.1 cm
WAIST: 89.4 cm

END STATS
WEIGHT: 163.2
BMI: 22.1
BODY FAT: http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html says 11.5% (did use the same thing at beginning)
ARMS: 30.6 cm
CALVES: 35.9 cm
CHEST: 93.7 cm
FOREARMS: 27.4 cm
HIPS: 85.1 cm
THIGHS: 54.7 cm
WAIST: 79.1 cm

DAILY LOG
SEP 4:
-Excited to start! Gym is closing at 12, so I'll have to figure out how I will do my lifting, but I think its important to just start this. Drank to excess all weekend and pigged out, so my weight is higher than usual due to water retension...will prolly drop 4-5 lbs this first week...will upload measurements after my cardio.
-Finished up my cardio and first meal, doing great so far ;) am going to use this day as a cardio only day, will start my lifting plan/days tomorrow...then on day 7 lift instead of taking it off so i'm back on track with the original program
-met all meal goals for the day
100 points

SEP 5
-did am cardio
-did pm lifting (back)
-met all meal goals
100 points

SEP 6
-did am cardio
-did pm lifting (chest/abs)...really concentrated on my ecc/con movements and my squeeze at the end of my push...i must of done something right because i felt drained after every set...i had to lower weight by a LOT.
-met all meal goals
100 points

SEP 7
-did am cardio
-met all meal goals
100 points

SEP 8
-did am cardio
-did pm lifting (legs...jesus h christ.)
-met all meal goals
100 points

SEP 9
-did am cardio
-did pm lifting
-met all meal goals
100 points

SEP 10
-weigh in at 169.8 lbs, loss of 5.8 lbs since sep 4..taking 2 week pics next sunday and will share with the world
-did am cardio
-met all meal goals
100 points

SEP 11
-did am cardio
-vikings win!
-met all meal goals for the day
100 points

SEP 12
-did am cardio
-did pm lifting
-met all meal goals
100 points

SEP 13
-woke up late, missed my first class.....decided that starting tomorrow, any missed classes will result in a 2 point loss.
-did am cardio
-did pm lifting (chest/abs)
-met all meal goals
100 points

SEP 14
-did am cardio
-met all meal goals
100 points

SEP 15
-did am cardio
-did pm lifting (legs...probably the best workout ive EVER had)
-met all meal goals
100 points

SEP 16
-did am cardio
-oooh the forum upgrades are done
-tomorrow is 2 week day...so new pictures and a weigh in!
-met all meal goals
100 points

SEP 17
-Weigh in: 168.4, loss of 1.4 from last Sunday
-Took pictures
-did am cardio
-first cheat meal on my plan, was good!
-met all meal goals
100 points

SEP 18
-did am cardio
-did pm lifting
-met all meal goals
100 points

SEP 19
-did am cardio
-did pm lifting
-met all meal goals
100 points

SEP 20
-did am cardio
-met all meal goals
100 points

SEP 21
-did am cardio
-sprained my ankle pretty badly this morning in a phy ed class. have to use a crutch to walk around...asking SC what i should do for the weekend if i am unable to do any cardio/lifting...hopefully this won't ruin my SGX experience.
-switched from lifting day to cardio day before any meals would of changed, so everything still fell within specs...guess i'll just wrap the ankle and bust out the cardio for the rest of the weekend, dont think i would be able to do leg day..but at least i can follow cardio days(i hope)
100 points

SEP 22
-ankle is feeling a little better, not well enough to do cardio though. so i followed SC's instructions and ate all my meals properly. i will most likely do this throughout the weekend and start cardio/lifting again on monday. i do not feel i should subtract points because i am still putting my best effort into this program.
100 points

SEP 23
-met all meal goals
100 points

SEP 24
-Weigh in at 165.6 lbs, loss of 2.8 from last week, 10 lbs total.
-met all meal goals for the day, and had a fantastic steak dinner tonight!
-looking forward to getting back into the gym after a couple days out
100 points

SEP 25
-ankle hurt too much for cardio, unable to do it..really chomping at the bit to do cardio soon
-did pm lifting (back/traps)
-met all meal goals
100 points

SEP 26
-woke up and just felt terrible...sick and gross and achey...so i went back to bed. thus no cardio today, although i could have...so i lose my first point. need to kick it into high gear for the rest of the month.
-did pm lifting
-met all meal goals
-1 point, 99 points

SEP 27
-did am cardio
-met all meal goals
99 points

SEP 28
-did am cardio
-met all meal goals
99 points

SEP 29
-no am cardio (really not finishing this month strong :\)
-met all meal goals
98 points

SEP 30
-no am cardio again wooooo :~(
-met all meal goals
-not the end to the month i was hoping for. really going to push on next month's challenge.
97 points

Pictures
http://www.showcaseofsuccess.com/uploads/095da06444.jpg (http://www.showcaseofsuccess.com)http://www.showcaseofsuccess.com/uploads/6747377916.jpghttp://www.showcaseofsuccess.com/uploads/df256b908c.jpg
Start (Sep 4)/2 weeks/4 weeks (Oct 1.)

Mithrandir

Mon, August 21st, 2006, 01:36 PM

I have been lurking for about a month now and am really excited to be a part of this challenge. I came across the August 100 Challenge on the 2nd of August and was bummed I missed the entry date.

I think motivators like this are a great idea and am happy to be part of an official JSF challenge!

GOAL: Cutting
Short term for September is to lose 8 pounds of fat. My intermediate term goal is 10% body fat. My long term goal is 185lbs and 9-10% body fat.

WORKOUT SCHEDULE
Monday: Chest, Triceps and Calves
Tuesday: 40 mins liss, Abs and Forearms
Wednesday: Back, Biceps and Calves
Thursday: 40 mins liss, Shoulders, Traps and Forearms
Friday: Legs (aargh)
Saturday: Off
Sunday: 40 mins liss, Abs
The liss cardio is on a stair climber, eliptical, bike, jogging. Basically whatever I feel like for that day.

*I reserve the right to swap my off day between Saturday and Sunday depending on my ability to walk after squats on Friday.
**I also reserve the right to swap my chest/tri day with back/bi day. I'm playing in a softball league on Wednesday nights and the deadlifts are making my evening miserable.

MEAL SCHEDULE
Six meals per day, one cheat meal per week.
Target intake is 1900-2100 calories comprised of a 40:40:20 ratio of Protein Carbohydrate and Fat

STARTING STATS (All cold/flexed)
WEIGHT: 179.4 lbs
BODY FAT: 24%
ARMS: 14 1/2 in
NECK: 15 1/4 in
CALVES: 15 in
CHEST: 42 1/2 in
FOREARMS: 11 1/2 in
HIPS: 41 in
THIGHS: 23 3/4 in
WAIST: 35 in
GUT: 36 1/4 in

END STATS (All cold/flexed)
WEIGHT: 170.4 -9lbs
BODY FAT: 21% -3%
ARMS: 14 1/4 in -1/4 in
NECK: 15 in -1/4 in
CALVES: 15 1/4 in +1/4 in :D
CHEST: 41 in -1 1/2 in
FOREARMS: 11 1/4 in -1/4 in
HIPS: 40 1/8 in -7/8 in
THIGHS: 23 1/8 in -5/8 in
WAIST: 34 in -1 in
GUT: 34 3/4 in -1 1/2 in

Pictures

Some notes: First off, I suck at any kind of flexing poses and am appalled at how much my shoulders are uneven when flexing. Perhaps my spine is a bit out of whack. Second, I am very embarassed to put these pictures up, but I really enjoyed reading the posts of folks that put their pictures up a lot more than the *anonymous* posts where you can't put a face with a handle. Third and finally, my interesting paint job on the wall is because I'm putting up white wainscoating. So we will all get to see how lazy I am based on whether or not it is finished before the end of month photos!

DAILY LOG

[Week 1]
01.Sept.2006: My workout for the day is already in the books and was a great one! I drive a stick shift and my leg was shaking uncontrollably when pressing the clutch on the way back to work from the gym! So far nutrition is spot on. I'll update tomorrow to make sure I don't blow it tonight. Update... Nutrition was good the rest of the day. I was a little low on fats and calories but my macros were not *too* far off. 1876 cal 16% F, 37% C, 47% P 100pts

02.Sept.2006: Meals are going well so far today. This is my off day so I don't have to do much more than mow the lawn. Should be easy to get another clean day in the books. Update... I ate clean the rest of the day, but did not get to the lawn mowing :D Once again fats and cals were a little low. 1895 cals, 17% F, 38% C, 45% P. 100pts

03.Sept.2006: This morning's cardio and abs was a lot of fun. I did some interval work on the stair mill and got my butt kicked. Tonight is my cheat meal so other than eating clean during the day I think I'll have no problem keeping all of my points. 100pts

[Week 2]
04.Sept.2006: Happy Labor Day for those in the US! Yesterday's cheat dinner was a great bbq with a lot of great friends. If I can find a way keep food mentally segmented into proper categories (food for fuel and social food) I could see this diet transformation really sticking for me long term. Update... I had a great chest, tri, calf workout. I tried to minimize my resting between sets and that really kept the intensity up. I think this challenge is not only giving me more resolve when it comes to nutrition, but it is motivating me in they gym as well. My diet was clean AND I even was able to have some sushi and iced tea for lunch with my wife at a great place near us. My calories were still al little low (1752) but the macros were better. I think I am going to start adding up my calories earlier in the day to know I will be off before 10:30pm when I am having my last meal. 100pts

05.Sept.2006: So in case it isn't obvious I have decided to switch to next-day posting instead of a half day post then an update the next day. I may still do that sometimes if I have something pressing to mention, but I think this way makes more sense because I really know how the prior day shaped up. Anyway on to real stuff... It was cardio/abs/forearms today and I got really bored. I usually have an okay time with cardio, but I just was not into it today. It is only because of this challenge that I did not cut my time short. My nutrition was good all day. I finally got real close to my target calorie intake (1897 cals, 22%F, 38%C, 40%P). But the best part is my wife, who has been listening to me yap about this stuff for about 2 months, has decided to dip her toe in the water of proper dieting! We spent several hours today planning her meals for tomorrow. It was a lot of fun and if she does well with it over the next few weeks, she says she may join the October 100 challenge. Cool! :) 100pts

06.Sept.2006: Woo-hoo! I finally got above 1900 calories! Dunno why that was so difficult. I seem to stay just below my target or over shoot and end up with something like 2700 calories. On a more somber note my back/bi/calf workout sucked. I went at a different time than normal and was just not into it. I kept yawning and couldn't get out of the slump. Part of the problem is going to sound a bit sacreligious for a guy, but I really don't like working my biceps. :eek: ---I feel like I just admited a deep dark secret--- I can't find the right amount of weight. It is either too much and I can only do a few reps (and yet do not seem to fatigue the muscle) or it is too light and my arms just kinda get tired around rep 20. Today I did four excercises, four sets each and never got any kind of pump. I'm going to really focus on them in the future to try and break through this (probably all mental) problem. 1960 calories 20% F, 50% C, 30% P 100pts

07.Sept.2006: So I think I know why my workouts have been so weak the last two days.... I'm sick. Yesterday evening I started to feel that familiar *bad* feeling in my throat. I woke up this morning feeling terrible and it got progressively worst throughout the day. When I got in the car to drive to the gym I was feeling light-headed and dizzy and decided to drive to the drugstore instead. [-1] My nutrition was going well, then at meal number four I just wasn't feeling like eating. So I skipped the whole meal and ate an apple instead. [-1] I made up for it some later with clean foods, but my wife lovingly pointed out that if I counted an apple as a meal I'd be cheating :). Total calories 1864. 18% F, 45% C, 37% P. 98pts

08.Sept.2006: Although I didn't feel great today at least I did not lose any points! I ate all of my meals on time and even did an okay leg workout. I did not do all of my normal exercises, but I did do squats, leg curls, leg extensions and calf raises. With an eliptical warm-up it took about an hour so I figure that counts. I'm actually feeling much better today than yesterday so I am hopeful tomorrow will be back to normal. I think all of the clean eating and lots of sleep at night is actually helping me recover faster than I would have in the past. I imagine when you are eating all clean foods and bulking you probably feel like a million bucks every day. I can't wait!!! Total calories: 2060. 19% F, 44% C, 37% P 98pts

09.Sept.2006: Today was a lot of fun. It was my weekly cheat meal and I took a page out of John's book: pizza and wine. It was awesome!!! I moved my Sunday cardio to today since I was feeling like going for a run. All in all a great day. 98pts

10.Sept.2006: Feeling the effects of last night's cheat meal a bit today. Boy am I glad I did my cardio yesterday. But I still have to work in some ab work later today. All meals eaten as scheduled so far. Update... nutrition was good the whole day. 1909 cal 16% F, 41% C, 43 % P. Update to my update... Ahh crap! I forgot to do ab work. [-1] 97pts

[Week 3]
11.Sept.2006: I'm happy to be back to the work week. It seems like everything is a bit easier to do on schedule Monday - Friday. The weekends (although preferable in general :) ) take a lot more mental toughness. Update... Chest/Tri/Calf workout was really good today. This is one that I always seem to enjoy as I have a really easy time fatiguing all three muscle groups. Usually I find my triceps will be sore from Tuesay until Friday morning. Unlike the 'ol biceps I mention in a previous post that I can't hit properly. BTW, someone with more experience than I recommend adding close grip chin ups after curls so I'm going to try that on Wednesday. Nutrition was good today: 1962 cals 17% F, 45% C, 38% P. 97pts

12.Sept.2006: Very busy at work so not much time to update. Good day, no points lost. 97pts

13.Sept.2006: Life gets in the way.... Work was insane. I worked right through my normal gym time [-1]. When I finally got home I was too tired to do anything other than drink two glasses of wine [-2]. Other than the wine my meals were perfect so only three points lost on the day. 94pts

14.Sept.2006: This morning was a new software demo for one of our largest customers. After it was over I took a breather for a few minutes and thanked God that it was over. Now I can get back to a normal schedule and focus on my training and nutrition for a while. Today I did my back/biceps/calf workout that I missed on Wednesday, BUT I skipped the calf part since I am doing legs tomorrow. It was a good (not great) workout. I ate an apple shortly before going to the gym to make sure I had plenty of available glycogen, and I superset'ed (not sure about that word) body weight close grip pullups with my standing barbell curls. That lasted for one set. I could only do five pullups and the next set I did about 2. After that I went over to the assist machine and did the rest of my four sets there. Finally after resting a bit I went over to the bicep machine, put it on 40 lbs and did curls until failure. I'm still not convinced that I *really* got to the biceps like I want to, but it was much better than previous bicep workouts. I think I'll continue with something similar for the next month or so and see how I progress. Nutrition was good 1972 cals, 21% F, 42% C, 37% P 94pts

15.Sept.2006: My house has termites. I'm getting it tented the first week in October, but I am having some wood repaced today in anticipation for the fumigation. So to make sure everything goes okay and that my dogs don't get apoplectic I'm working from home. Which is a great break after the earlier part of this week. I have a lot of code to get to, but I should be able to focus and bang it all out today. Which means this is going to be a good weekend :) Update... My leg workout today was great! I did all my normal excercises and then in a fit of sadism decided to wrap up the workout with two failure sets of Hindu Squats (http://www.mattfurey.com/hindusquats.html). Which, by the way are deceptive in that they seem pretty easy, but MAN the next day you are going to feel it. Tonight was pizza and wine so the cheat for this week is over. 94pts

16.Sept.2006: Good thing today is an off day. I can barely walk.... Update... Somewhere in an earlier post I mentioned that I have a much easier time being good during the week. That was very true today. We are pretty much out of food and plan to go shopping tomorrow so my wife and I decided to go have (clean choices btw) sushi for dinner. Then when I was working on the lawn my wife reads online that Craig Ferguson (Drew Carey show, Late Late Show) was doing stand-up comedy near us. So we call to see if it is sold out. Nope! Tickets are still available. So we decided to go to an earlier show and then get sushi afterwards. Of course they have a 2 drink minimum [-2]. And of course comedy is more fun when you are drinking. But becuase I am never the kind of guy who just does the bare minimum I had another drink [-1]. Then at sushi I orderd some rolls that are NOT allowed on the diet [-1]. Fabulous night, but bad for my points balance :) 90pts

17.Sept.2006: Missed workout. [-1] Nutrition was good although I was about 100 cals low for the day. I got a bunch of important house projects done and had a very productive day. The missed workout is a disappointmet though. I could feel it coming on by about 11:00am. Then by 4:30pm I had resigned myself to skipping it. No justification, no good excuse. Just lazy 89pts

[Week 4]
18.Sept.2006: Man, I'm with specialk, thank God the week is back! Never thought I'd really say that :) After the weekend shenanigans I actually went a whole day doing the right thing, eating well, and getting in a great workout! I hit my calories, macros, water intake almost perfectly and feel great. 89pts

19.Sept.2006: Another good day in the books. Cardio/abs/forearms was uneventful. 89pts

20.Sept.2006: I really slowed down the bicep work and used light weight. It was painful and seems like it was much more effective then swinging around a heavier weight. Although it still was not a great workout I'm moving in the right direction. Nutrition was good. No points lost. 89pts

21.Sept.2006: Another good day and a great workout. Nothing interesting to report. 89pts

22.Sept.2006: Missed post [-1] 88pts

23.Sept.2006: Missed post [-1] 87pts

24.Sept.2006: Boy I tanked this weekend. Nutrition/Alcohol [-1/-5] Missed workout [-1] 80pts

[Week 5]
25.Sept.2006: Back to reality. I should be able to keep my 80 points since there is no friggin weekend between now and the end of this challenge. Update... Nutrition, workout, everything was excellent. I really felt good today after a weekend of feeling "not so good". 80pts

26.Sept.2006: So I woke up this morning down 1.8 lbs from yesterday. Just goes to show you how much your body retains water when you are eating like crap. Update... So today's cardio was very boring but then I had a good run at my abs and forearms. Overall an excellent workout. My nutrition was great. I was with about 20 calories of my target and the macros were just about right (19% F, 41% C, 40% P). Another great day in the books 80pts

27.Sept.2006: I don't know if it was my big alcohol binging "refeed" over the weekend or just the fact that I have been "mostly good" kicking in, but I have made some huge progress this week so far. My workouts have been really good. Back and Biceps finally felt like a productive workout. The fat has been noticably going away. Basically I am very excited to do all of the measurements in a couple of days and see what this month has done for my composition. Props to everyone who has stuck it out so far. It is challenging, but worthwhile. 80pts

28.Sept.2006: Today was a rough day. I had a very good workout, but then a friend of mine was laid off from his job. My nutrition was good until the evening. I decided to move my weekly cheat meal (which lately has been about 2 or 3 a week) to tonight. That will make tomorrow difficult since my wife and I are going out to dinner with some friends that recently moved a little closer to us. But we are planning on getting sushi so I should have no trouble drinking iced tea and having a sensible roll. 80pts

29.Sept.2006: ....sensible roll. Man I suck at this willpower thing. We all went crazy. Ordered half the menu and sat chatting, eating, more chatting, more eating. Oh and by the way I split a pitcher of beer instead of having the iced tea! [-2] for the beer and [-1] for the meal. Alright, now onto the good stuff. I have been reading a book by Brooks Kubik called "Dinosaur Training". It has been motivating me to work harder at the gym and I really pushed it during today's Leg Day. I actually almost fainted for the first time at the gym. My sight went a bit blurry and I couldn't hear well for about 20 seconds and then it passed. I'm actually a bit bummed that I didn't. Guess I have farther to push myself next week :D I've thrown up a few times, but never fainted. But, in a nutshell, today's workout was awesome and I'm very proud of how hard I worked. I'd like to leave the gym feeling that way every day. I know I can't have my "best" workout everyday, but I do want to be proud of my effort each day. 77pts

30.Sept.2006: Today was a good day. I did a bunch of work around the house and ate all of my meals on time. I'm happy with my stats for the end of the month. I met my fat loss goal (actually beat it by a pound) and my lean mass went from 134.6 lbs to 134.7 lbs. I know that kind of precision is not really possible with calipers and tantia scale, but it does mean that I probably did not lose much if any muscle during this month! FINAL POINTS 77

ebatch20

Mon, August 21st, 2006, 02:27 PM

I'm In..

I'll fill in the gap this week after I talk to Swole about my schedule for september.

:tucool:

bigou

Mon, August 21st, 2006, 02:53 PM

I'm in !

GOAL: Finish my cut

COMMENT: I'm currently at 187lbs for 190cm. I've lost 86lbs since the end of february only with cardio without weight training. I want to finish my cut and add weight training to arrive approximatively at 175-176lbs( lose 10-15lbs). I want to arrive at 9% body fat too( this goal won't be achieved in september ).

WORKOUT SCHEDULE
Monday: Stationary bike cardio, 45mins(AM), Stationary bike, 23 mins (HIIT) (PM)
Tuesday: Stationary bike cardio, 45mins(AM), Weight training: back & biceps; Stationary bike, 23 minutes (HIIT) (PM)
Wednesday: Stationary bike cardio, 45mins(AM) Stationary bike, 23 mins (HIIT); Abs (PM)
Thursday: Stationary bike cardio, 45mins(AM), Weight training: quads, calves, hamstrings; Stationary bike, 23 minutes (HIIT) (PM)
Friday: Stationary bike cardio, 45mins(AM), Stationary bike, 23 mins (HIIT) ; Abs (PM)
Saturday: Stationary bike cardio, 45mins(AM), Weight training: pecs, delts, triceps; Stationary bike, 23 minutes (HIIT) (PM)
Sunday: Stationary bike cardio, 45mins(AM), Stationary bike, 23 mins (HIIT); Abs (PM)

MEAL SCHEDULE
Six meals per day, one cheat meal per week at most, no alcohol.

8h30: 50g special k with a quarter square of chocolate and skim milk( ~~300-500ml).

9h30: stationary bike(45min) cardio

11h00: 200g 0%fat soft white cheese?( i don't know if it's the
right word )

13h30: salad( 1 tomato(100g), 50g lettuce, 1 onion(25g), oil ) with 140g
tuna or 120g breast of chicken

15h30: 100g 0% fat soft white cheese 250ml 100% orange juice

16h: weight training

18h30: 200g 0% fat soft white cheese

20h30: 100g french bean with 150g atlantic salmon or veal escalope

Total:

1206cal( chicken and salmon )
124.6g prot 45.5%
118g carbs 43.3%
30g fat 11%

STARTING STATS
WEIGHT: 187lbs
BODY FAT: 17.9%( tanita scale )
biceps: 30cm
CALVES: 39cm
CHEST: 97cm
HIPS: 98cm
THIGHS: 56cm
WAIST: 89

BEFORE PICTURE:

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

END PICTURE:

[1st September]: yeah i'm very happy beginning this challenge ! Hmm it's hard beginning the day with whey and glutamine :< it's so disgusting. I did my cardio this morning, it was easy today probably because of my excitement. I do my abs and stationary bike this afternoon. Abs were very difficult because there's a long time since i didn't do it but it's alright now. I also ate my 6meals. I keep my 100points today !
100pts

[2nd September]: Today was my first weight training, and also my first with my bench. First of all i did my cardio this morning, it was hard to wake up but i did it. This afternoon i did my weight training. I began with pecs, it was perfect.
After that, i did my triceps but i did just 2 exercises because i trembled a lot. I also did delts and 23min stationary bike.

I think i've over estimated me( i tried to do 4exercises per muscle with 4series and 15 repetitions ), this is the first time i do fitness/musculation. SwoleCat will give me the sgx program probably this night or tomorrow so i'll have a better program!
This evening this is my cheat meal and i'm going to the best chinese restaurant in Paris !

I think i can keep my 100pts even if i didn't do all exercises i thought on triceps, but i trembled so much that i couldn't do anymore.
100pts

[3rd September]:I ate all my meals today and do my cardio and hiit. It was like a day off, very good day!
I hope starting my sgx program as soon as possible, during this week. It's hard to stay focus on my challenge before i start the program but i'll try to do as well as i can!

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Copycat

Mon, August 21st, 2006, 03:05 PM

Copycat's Official September 100 Challenge post

GOAL: Keep cutting (Reach 82 Kg - 181 Lb)
Secondary goals: Improve endurance without loosing any lifting power.

COMMENT: This has been one wet summer for me, and by that I mean loads of beer etc... My goal is to shed the 20 pounds I have added since my last cut...
...Well, I lost 17 pounds during the August challenge, but looking at myself it's obvious that I still have more that 3 more pounds of excess fat. Hope fully by Oct 1st I will have shed all my excess fat so I can use October attempting to get ripped for the first time in my life :bb:

This month I will try to shift focus towards my upper body, using my legs primarily for cardio work. My c
urrent situation is that I can deadlift/squat almost twice what I can benchpress. I know people who can reverse those numbers, and they look much more like what I want to look like. I'll give John's arm routine a try and see if that's what works for me.

WORKOUT SCHEDULE

Monday: 5 min w/u - 10 min hic - Chest/abs
Tuesday: 5 min w/u - 10 min hic - back
Wednesday: 5 min w/u - 30+ min hic (endurance p/b attempts every week)
Thursday: 5 min w/u - 10 min hic - Shoulders
Friday: 5 min w/u - 10 min hic - Arms
Saturday: off
Sunday: off

MEAL SCHEDULE

Meals every 3 hours, totalling ca 1500 kcal / day. All clean eating. Allowing one moderate cheat meal every week. (no gluttony)

STARTING WEIGHT: 87,1 Kg
GOAL WEIGHT Oct 1st: 82 Kg
As usual, I have no myotape/calipers/hi-tech scale, so my progress will be measured by bodyweight vs. liftingpower.

DAILY LOG
----------------------------------------------------------------
SEP 1: [87,1 Kg] [100 pts]
I will have to start this challenge with a vacation.This was planned a month ago and it's quite important to me, so it was either this or not take part in the challenge at all. I'll try to behave so I don't trash my progress from August, and I'll update insofar as I have internet access, , but I will not be deducting any points until Sep 7th.
2.nd coat of paint on the cabin today. Not looking forward to getting loopy from paintfumes again...
...Apart from that I enjoyed my first off-day in a month. Feels like I needed it. All meals were within parameters.

SEP 2: [86,3 Kg] [100 pts]
Woke up at 6:30 to note a 800g weightloss? Weird.
I got my workout schedule set up now, and starting aug 6th or 7th I will start deducting points if I stray from it, which I won't!...
...I can't wait a whole week, I have to try John's arm routine NOW!...
...HOLY HELL! Is this what you've been doing? No wonder you have bigger guns than Rambo (not talking about your assult rifle, although that was big too). I wish I was bulking right now...
...Tonights pokergame was yet again completed without a drop of alcohol. It's more fun with beer, but more profitable without. Everything is a tradeoff I guess.

SEP 3: [85,3 Kg] [100 pts]
One full Kg down! I don't really feel it, so I'm kinda worried it's not fat I'm loosing here. I do love seeing those big numbers though. Going to Oslo todday for my vacation, but first I'm gonna get my hacksaw and hunt down a funky stink in my apartment. I'll be going slow though, cos my arms really really hurt :)

SEP 4: [N/A Kg] [100 pts]
o scale here in Oslo, so no number today or tomorrow. Feeling great though. Ate clean and pretty much on time yesterday. Today that will be harder, due to poor availability and busy schedule, but I will do my best. A trip to my friends gym is scheduled. Some vacation eh :)

SEP 5: [N/A] [pts] LAst vacation day!

SEP 6: [84,3 Kg] [100 pts] Vacation over, and another Kg lost! I must say I was a good boy these last few days. No getting drunk and eating whatever is at hand, like I kinda was planning to do. I kept my diet strict and lean. I even went to a gym for my chest/ab day. From now on, I will deduct points as usual for any and all hickups.

SEP 7: [84,4 Kg] [100 pts]
I just came back from the gym where I had one of those days where you just feel great before, during and after. I felt strong, and everything seemed to click.

SEP 8: [84,1 Kg] [99 pts damnit!]
Last night's pokergame ran long due to me winning too much to leave, so I skipped a meal. 5 hours between meals is too long, so I must relinquish a point. I trained hard and ate clean though, so weightloss is still happening. Lesson: Pack a lunch, just in case I win:) Today is shoulder-day. I've never really been happy with my shoulder routine. If you can hear me John, do you have a kickass routine for shoulders to go with your arm-supersets?

SEP 9: [83,8 Kg] [99 pts]
Thank you for posting your delt workout John. I tried it yesterday, and it sure delivered! I can't really remember the last time I had DOMS in my shoulders. The high-rep slow movement seems to work well for me.
My dad bought tickets to California for christmas yesterday. I wonder how I will look then, and I worry about what I will look like when I get back. I love american beer, but being like making love in a canoe (f***ing close to water), I can drink all my scheduled calories three times over. I usually buy the beer at Costco. Now that is kinda dangerous if you have lush-tendencys. I grab a 36-pack and go to the register, only to be told the only sell them in packs of two!! Last time I came home from California, I weighed in at 106 Kg (233 Lb).

SEP 10: [84 Kg] [99 pts]
I had my weekly cheat yesterday. There was a new product in the store I just had to try. A small pack of nuts & fruit. It was 70 grams, 300 kcal and yummy!

SEP 11: [83,4 Kg] [99 pts]
Chest & ab day was crap. I couldn't lift a thing.
Diet was too relaxed. Cost me points.

SEP 12: [83,7 Kg] [97 pts]
Today is back day. I hope it goes better than yesterday...
...It did. In fact it was great. Today was the first time I ever finished off a back day with 4x12 deads. At least I tried. The last set I put on an extra 5 Kg, but I just didn't have it in me to lift it more than 7 times.
There was no lactic acid buildup or muscular failiure, I just couldn't go on without blacking out.

SEP 13: [83,2 Kg] [97 pts]
I had the weekly cheat yesterday. The winebottle I won in the bridgeclub two weeks ago went down nicely with spaghetti and meatsauce. My first taste of alcohol since July didn't do me much good.
The constant catabolic state leaves me with a perpetual hint of gout, and the wine just made it worse. This morning my foot hurts too much to do any cardio. If it doesn't get better soon, I will lose another point there.

SEP 14: [84 Kg] [96 pts]
I opted to skip yesterdays cardio. My foot was feeling slightly better, but I don't want to take any chances. I also ate more fat and carbs yesterday, since it's the breakdown of protein that makes the purines. This morning the gout is still bothering me, but it's not going to stop me from having a greaqt arm day. I'll just skip the 15 min cardio, thats all.

SEP 15: [84,5 Kg] [95 pts]
These last 2 days, I've switched back to a normal diet, hoping it will take care of the gout (which is improving nicely btw). It's scary what an impact it has. 1,3 Kg up, and I'm just eating regular food in regular amounts. No sugar, no over-eating, and I'm still training hard. At the same time, my waist is now smaller than it has been in a long time. Today I put on a pair of pants that has been collecting dust for 12 years.

SEP 16: [82,8 Kg] [95 pts]
I'm still on a "regular diet", but you wouldn't know it from the scale, and I can sure feel it in my foot. I ate clean all day yesterday, mainly out of old habit, but the portions were big. I thought I ate alot, but I guess I was wrong. I just hope this doesn't ruin my performance in todays bowling match. It's the first league match of the season, and I really didn't want to show up with a limp.

SEP 17: [82,7 Kg] [95 pts]
A nice off day with a bowling match won 3-1 and lots of good food. Still healthy and low carb, but lots of it. I'm not deducting a point, because this is all on purpose (see earlier posts).

SEP 18: [82,6 Kg] [95 pts]
I can't believe I am still going down! Even on my off days.
Today is a new week, starting with chest/abs. Today I hope to improve on last weeks pathetic chest day. It shouldn't take much, as I had to reduce the benchpress weights to 90 pound on the last set, and I still couldn't complete 12 reps.

SEP 19: [84 Kg] [94 pts]
When the scale goes up, it really goes up! Yesterday was great. The chest/abs workout was far from perfection, but much better than last week. Diet was a bit here and there, but still clean and healthy, so I only deduct one point. I'm not really sure how to relate to the points this month, with all thats going on. First it was the vacation, and now I'mcarbing up to combat gout, while on a cutting cycle. So do I deduct one point for eating too little, and another for eating too much :) My foot is much better, but it still hurts. I'll try to do my cardio today and see how that goes.

SEP 20: [83,5 Kg] [93 pts]
I ended up skipping the cardio bit after all. But back-day was creamy goodness. After Low&High row and pullup&puldown, I did deadlifts for 12-12-12-10 reps with 100Kg. That's the weight I tried last week when I had to stop at 7 reps. There's nothing like a bit of progress to keep me motivated. That was the only reason I still did 12 reps, to see some progress. Next week, I'll add some weight and go for 4x8 reps.
As for my diet, it is still kinda normal and erratic. If I want to reach my goal of 82 Kg by October 1st, I'll have to get back on the very straight and narrow now.

SEP 21: [82,7 Kg] [92 pts]
Perfect diet, but no training yesterday. I really hate cardio, so it takes total dedication for me, or I tend to skip it.

SEP 22: [83,5 Kg] [91 pts]
Yesterdays arm workout was incredible. I don't think my arms have ever been bigger than they were last night. I went up in weights and reps on most of the exercises. Todays delts & traps workout was quite nice too, but nothing great about it...
...My diet is all over the place again. These slow, high rep workouts leave me so insanely hungry, I just have to eat and eat. I want to keep cutting, but I don't want to aggrevate the gout either, which btw was very bad today for some reason. I deducted a point for eating a non-cleam meal. The amounts and times are so random now that deducting ponts for that would be, well, pointless. Tomorrow is an off-day, but I have a bunch of manual labor scheduled, so I'll definately be burning some calories there.

SEP 23: [83,4 Kg] [91 pts]
I need coffee....
Otherwise an uneventful day. Been shoveling dirt for hours, and I still have hours more to go tomorrow.

SEP 24: [83,1 Kg] [90 pts]
The gout flared up again today. I'm concidering a trip to the doc, since my efforts are failing miserably. I've just spent an hour reading up on it on various websites, but theres not much I don't already know about this issue. Time for some drugs :(

SEP 25: [83,2 Kg] [89 pts]
Drugs are bad, mmkay!

SEP 26: [83,7 Kg] [87 pts]
Drugs are good, mmkay!
I will not participate in the October challenge. I need a break to let my body settle a bit. Also, I'm just not feeling the level of dedication that these challenges command. Hopefully I will be back in November to finish the cut. Until then, I will be on a regular diet, while training according to my current program. Maybe I will see some increase in muscle mass during October, but if I have to restrict my protein intake because of the gout, that might be difficult.

SEP 27: [83,1 Kg] [86 pts]
I couldn't find a way to fit the back workout into yesterdays schedule. Since I take the weekends off, I figure it will be ok to just push everything back a day. I still lose a point though....
...Did the back day tonight, and it was a funny one. On my deadlifts, I went up from 100 to 110 Kg and went down from 12 to 8 reps. At rep #30 the pressure was just too much, so I cut the cheese.. BIGtime. There was only one other guy there, but he got a nice laugh :)

SEP 28: [83,8 Kg] [86 pts]
Today I went and bought a new pair of workpants. I've been wanting to do that for a long time, since my old ones are ridiculously huge. What I fould was that I am now in between sizes. I ended up buying the smaller size (34), with the intension to lose another few Kg in November. I better damn well do it, because they are really snug now.

stallion16

Mon, August 21st, 2006, 03:07 PM

Stallion's Official September "100 Challenge" post

GOAL: cutting and increasing endurance

COMMENT: I want to shred fat while starting my preparation for a marathon which I will do next year. I am really gonna try and stay dedicated here and complete this month's challenge.

WORKOUT SCHEDULE
Monday: Weight training: chest & abs
Tuesday: Cardio
Wednesday: Weight training: Legs
Thursday: Cardio
Friday: Weight training: Back & Traps
Saturday: Weight training: Shoulders & Arms
Sunday: Long duration cardio

***Cardio will be in the form of Running when the weather permits

MEAL SCHEDULE
Cheat meals once a week at most. Since they serve different foods at the college cafeteria. My meal schedule will simply be a list of guidelines that I shall follow:

1. No white sugar
2. No white flour (only whole grains)
3. No white shortening
4. No refined sugar
5. No hydrogenated fats or trans fats
6. No organic cane sugar/High fructose corn syrup/whatever other name sugar goes by
7. No fried foods, cookies, or any pastries.
8. Take 1 multivitamin a day
9. Have dinner consisting of protein after working out.
10. Have veggies everyday
11. Have 1-3 pieces of fruit a day
12. No sodas or juices (diet soda IS allowed).

START STATS
WEIGHT: 167 LBS
BODY FAT: ~21%

END STATS
WEIGHT:
BODY FAT:

DAILY LOG
SEP 1: Here we go
-0 points [100 points][/QUOTE]

Merk

Mon, August 21st, 2006, 03:19 PM

GOAL: Finish my cut. (9-10% BF)

COMMENT: Must. . . .finish. . .cut

WORKOUT SCHEDULE
Monday: Cardio, 40 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Tuesday: Cardio, 40 mins (aerobic, fasted) (AM); Weight training: calves & traps (PM)
Wednesday: Cardio, 40 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
Thursday: Cardio, 40 mins (aerobic, fasted) (AM); Weight training: legs (PM)
Friday: Cardio, 40 mins (aerobic, fasted) (AM); Weight training: delts & traps (PM)
Saturday Cardio, 40 mins (aerobic, fasted) (AM)
Sunday: Cardio, 40 mins (aerobic, fasted) (AM)

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

STARTING STATS
WEIGHT: 167 lbs
BODY FAT: 12% ish
ARMS: 16"
CALVES: 14.5"
CHEST: 42.75"
FOREARMS: 12.5"
HIPS: 34.5"
THIGHS: 23"
WAIST: 33"

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

DAILY LOG

[Week 1]
01.Sept.2006: Emergency call from work this morning, seems I security system went haywire and needed to be replaced and programmed. Had to move cardio to this evening. (-1 point for unplanned having to mod my schedule) [99 pts]

02.Sept.2006: I spent 10 hours at work, brutal. But I did get my cardio in for the day. [99 pts]

[Week 2]
03.Sept.2006: . . . more cardio today, cannot wait for tomorrows workout (providing the gym is open due to the holiday) [99 pts]

04.Sept.2006: Well what do you know the gym is closed for labour day. I will go do cardio today and will re-schedule my chest day for tomorrow and makeup friday with sat. (-1 point for going to a useless gym) [98 pts]

05.Sept.2006: skipped. (-2 points) [96 pts]

06.Sept.2006: chest was super tonight as was cardio. [96 pts]

07.Sept.2006: skipped (-2 points) [94 pts]

08.Sept.2006: skipped (-2 points) [92 pts]

09.Sept.2006: Ok I got my elliptical so I am in the process of putting it together. Cardio will be done tonight. I will be going to the gym later today and doing back. * There was a change in plans today, went out to the pit to sight in my guns for the hunting season and just got back, the gym closes in 15 min. But the cardio is going to be done for sure. I got the elliptical slapped together. Now all I have to do is put the batteries in it and I am rockin'* (-1 point). Tomorrow I am going to turn over a new leaf and get my life back on track with this 100 challenge. I WILL SUCCEED!!!! [ 91 pts]

[Week 3]

10.Sept.2006: Did cardio this morning, while watching Codename Kids Next Door. Went to the gym at 12 and did abs and calves. Pumped out more cardio during the evening

11.Sept.2006: Did cardio so far. I watched Angela Anaconda, what a wierd show. OK evening has hit and chest was done, went rather well I must say. Well I am off to do my evening cardio.

12.Sept.2006: Ripped up 40 min of cardio this morning, went really good. Though as the day has gone I have been getting some serious sniffles, coughing, and wanting to sleep like mad! I am going to decline on the workout tonight. Try and shake this cold or whatever so I can be in 100% health for the gym ASAP (-1 point) [90 pts]

13.Sept.2006: cardio and back

14.Sept.2006: did cardio so far this morning. Going to do Bi's tonight. I know this week is really wonky as far as my workouts are going. They aren't as scheduled but they are getting done. Starting next week things will go back to normal. . . I hope, lol. Also I have been noticing my weight is going up as well. I am 172 lbs as of yesterday at the gym (of course this is me with clothes on, mp3 player, shoes, toque, and in the evening) I really need to get a scale for my house. I am going to go to sears and see about getting a scale and a heart monitor for when I am doing cardio. BICEPS ROCKED THE HOUSE TONIGHT!!!! YYYYEEEEAAAAHHHH!

15.Sept.2006: Did cardio today, though only 20 min. Also my workout was missed. I was out hunting most of the day and by the time we got back the gym was closing up. [-1 point] [89 pts]

16.Sept.2006: 40 min of cardio this morning, though slower than normal. I'm going to work calves/triceps tonight. Tomorrow will be upper legs and abs. I cannot believe this! The gym was closed because a water pipe that runs over the weight room burst. Can you believe it was because some punk kid clogged a toilet trying to impress his friends. I busted a gut as I watched the kid was escorted by the cops out of the facility. Dumb kid. [-1 point because of the dumb kid]

[Week 4]
17.Sept.2006:
18.Sept.2006:
19.Sept.2006:
20.Sept.2006:
21.Sept.2006:
22.Sept.2006:
23.Sept.2006:

[Week 5]
24.Sept.2006:
25.Sept.2006:
26.Sept.2006:
27.Sept.2006:
28.Sept.2006:
29.Sept.2006:
30.Sept.2006:

====Pictures====
Aug 31

stromie

Mon, August 21st, 2006, 03:38 PM

Plan: Cutting

Goals

Ultimate long-term goal
People look at me and immediately are jealous of the body they see.

12 month goals
I am successful and happy in my relationships in all aspects of my life.
I have shown off my fitness successes on a vacation that I take for ME.
I have inspired at least one person to change their lifestyle to benefit their health.

Three month goals
I have visible abdominal muscles to show off to anyone and everyone.
I am proud and thankful that my body fat is below 10%.
I am proud of my efforts and can be an example to those who want to change their lifestyle.

Weekly goals
I weigh myself and measure my body fat to show my improvement from the past week of effort.
I find healthy and productive ways to spend my time outside of the gym and work (especially on the weekends).
I reward myself for my efforts by enjoying a reasonable cheat meal.

Daily goals
I have eaten 6 quality meals that have fueled me towards my goals.
I am proud of my daily efforts at the gym and I am healthier and happier for it.
I drink enough water to keep myself properly hydrated throughout the day.
I get 7 hours or more of sleep to allow me to be the healthy person I am.
I carry my goal card with me at all times and I read it at least 3 times per day.

I am better today than I was yesterday!!!

WORKOUT SCHEDULE
Monday: Chest/Biceps + Cardio
Tuesday: Legs + Cardio
Wednesday: Cardio
Thursday: Shoulders/Triceps + Cardio
Friday: Back + Cardio
Saturday: Cardio
Sunday: Rest or other activity

STARTING STATS:
WEIGHT: 181 lbs
BODY FAT: To come when measuring device gets here

DAILY FITNESS LOG: More fitness info and general life stuff available in my journal (http://forums.johnstonefitness.com/showthread.php?t=30064)
Also, anybody who cares to comment can do so in the journal even though I don't update it all the time. Thanks for reading!

----------------------

9/1 - Back and cardio workout today. Meals were perfect. Going to be a short update as I need to sleep, but tomorrow morning I will be taking my progress pictures to end the August Challenge and kick off the September Challenge. Also, barring any unforeseen obstacles, I will be bringing this challenge post up to snuff by putting my goals down. I am going to have a bunch of them, so be ready to be dazzled by goals all over the place! [100 points, no change]

9/2 - Unforeseen obstacles did arise and I didn't get to update this post and put down my goals as expected. I will do that tonight (hopefully). I am home for the weekend, so diet will be an issue as it is always difficult to eat right at home. It was my off day as well as my cheat meal day and it was good. I missed one meal so minus one point for me today. [99 points, -1 for missed meal]

9/3 - Missed update. Missed a meal. Missed cardio workout. Had 3 extra cheat meals. [93 pts, -6 for the day]

9/4 - Missed update. Missed a meal. Had 3 extra cheat meals. [88 pts, -5 for the day]

9/5 - Oh man.......what a weekend! Explanation for the disaster over the weekend is in the journal. In any case, I am back with a vengeance and today was as perfect as perfect can be. My starting pictures can be found in my new media thread and my full goal list is at the top of this post. I am in this for the long haul and I won't let this terrible weekend derail me! [88 pts, no change]

9/6 - Today's nutrition and exercise were the same as usual and everything went to plan. No points were lost today.
Today's journal entry on nutrition (http://forums.johnstonefitness.com/showthread.php?p=367734#post367734) [88 pts, no change]

9/7 - Short entry today as I was running around since I got out of work yesterday and didn't get to bed until 1. Good eating, good gym and good day to everyone! [88 pts, no change]

9/8 - Another short entry today. Shoulders and triceps were worked out today and it went very well. Good cardio session to go along with it. Running around all day when I wasn't at work or at the gym. Time for sleep. [88 pts, no change]

9/9 - Short journal entry (http://forums.johnstonefitness.com/showthread.php?p=368864#post368864) [88 pts, no change]

9/10 - Football and birthday prep ramblings (http://forums.johnstonefitness.com/showthread.php?p=369056#post369056) [87 pts, -1 point for missed workout]

9/11 - Very good chest and bis workout today along with the requisite cardio session afterwards. More football today. Time for sleep. [87 pts, no change]

9/12 - Fitness, Apocalypse Now and ramblings (http://forums.johnstonefitness.com/showthread.php?p=369897#post369897) [87 pts, no change]

9/13 - So I was going to update this morning, but I sort of got into an accident on the way to work. Not cool at all. Anyways, eating and cardio were good yesterday and if things turn out OK with getting a car rented today I will probably get to the gym. We shall see what happens. It's a hell of an early birthday present I'd say! [87 pts, no change]

9/14 - Car accident excitement (http://forums.johnstonefitness.com/showthread.php?p=370952#post370952) [87 pts, no points lost yet, but skipped workout may cost points if I don't make it up later this week]

9/15 - Missed entry. Missed 2 x workout. [84 pts, -3 for today and yesterday]

9/16 - Missed entry. Missed workout and extra cheat meal. [81 pts, -3 for the day]

9/17 - Missed entry. [80 pts, -1 for the day]

9/18 - Terrible weekend generally speaking. I skipped my workouts as a precaution from minor whiplash symptoms, but that is no excuse. I also ate poorly (but not too bad actually) and lounged around all day. But, I was back on track today with a solid chest and bicep workout as well as a good cardio session. 6 quality meals and I am feeling much better after doing the right thing today. [80 pts, no change]

9/19 - No workouts today so I could catch up on laundry and attempt to fix my Dad's TiVo that he has been bugging me about for 2 weeks now. No luck there as that stuff is a huge pain, but I have clean clothes and that is a plus. Good eating and I'll be back at the gym tomorrow to make up for today. [80 pts, no change pending all workouts are made up by the end of the week]

9/20 - Legs and cardio today. Good show on both as I pushed harder and did more than I did the week prior. Feeling pretty good about working out after having no motivation to get there and delaying it as long as possible. Back to work! [80 pts, no change]

9/21 - Update this morning for yesterday's good shoulders/tris workout as well as a cardio session. I pikced up the pace during my lifting and I felt more energized because of it. I am going to try to stick to a strict 1 minute between sets to keep the pace high instead of letting those precious seconds tick by while I'm resting. [80 pts, no change]

9/22 - Cardio only and I stayed good with eating despite many obvious chances to be bad including birthday cakes, pizza as well as movie food. Good times. [80 pts, no change]

9/23 - Back and cardio today. Not too bad overall day, but not much to say. [80 pts, no change]

9/24 - Missed cardio workout and the Bills lost. Bad day all around. [78 pts, missed cardio and extra cheat meal b/c of home cooking]

9/25 - Good solid chest, biceps and cardio workout today. Ate well and got to watch some football. Pretty good day all around. [78 pts, no change]

9/26 - Cardio only today, will make up leg workout tomorrow. Good times. [78 pts, no change]

Brandon7978

Mon, August 21st, 2006, 04:46 PM

I am in too.

donj02

Mon, August 21st, 2006, 05:28 PM

GOAL: Weightloss + Toning

COMMENT: I've seen 273lbs long enough.. time to break through the plateau!!

WORKOUT SCHEDULE

My plan is to workout a minimum of 5 out of 7 days per week. I will plan only for sure day off to be on Tuesday due to work and class schedule. The other day off will be Friday with the option to add more cardio if I wish that day. Three of my days will be weight training days with additional cardio as an option. The other days will be strictly cardio. I may alternate my Mon/Tues cardio days with Sat/Sun weight training days on an as needed basis if I have to due to scheduling conflicts.

Monday: Cardio
Tuesday: Off
Wednesday: Cardio
Thursday: Chest/Triceps/Shoulders (optional cardio)
Friday: Off
Saturday: Back/Biceps (optional cardio)
Sunday : Chest/Triceps/Shoulders (optional cardio)

MEAL SCHEDULE
5-6 Meals a day. Three cheat meals, either 3 on Friday, or 3 spread throughout the week.

STARTING STATS
WEIGHT: 277
BODY FAT: 34
ARMS: 17.5
CALVES: 17.5
CHEST: 48.75
FOREARMS: 13.5
HIPS: 46.75
THIGHS: 28.25
WAIST: 47

End Stats
WEIGHT: 271 (-6lbs)
BODY FAT: 31 (-3%)
ARMS: 17.5
CALVES: 17.5
CHEST: 48.75
FOREARMS: 13.5
HIPS: 45.75 (-1in)
THIGHS: 28 (-.25in)
WAIST: 46.5 (-.5in)

DAILY LOG

[Week 1]
01.Sept.2006: No work, vacation day. Day 1 and I'm on track. I've already eaten 4 meals and plan on my 5th later this evening. Went to see the movie % ed" today, good action, made it past the snack bar. Went for a 2.5 mile walk. (-0, 100 points)

02.Sept.2006: 3 meals down, will make sure I get another two before the day is through. Went to the gym and worked back/bi's. Came home and put a coat of stain on the deck. (-0, 100 points)

[Week 2]
03.Sept.2006: Finally, I broke 273lbs. I was at 272.2 this morning. Going to hit 5 meals today, no problem, all clean. Also, made it to the gym to work chest/tri/delts. Unfortunately, I'm going to have to modify my plan this week because the gym is going to be closed all week due to annual cleaning they do and I just found this out. So, in place of my weight days this week there will be extra cardio and I won't dock myself points since it was out of my control. Update.. the wife talked me into going to get frozen custard. Even though I got the 96% fat free kind I did get Reeses PB Cups in it. Looks like I'm down 1 point (-1, 99 points)

04.Sept.2006: No work, no class, Labor Day.. I went to a different park for my cardio today, I walked 3.75mi and my wife ran 6mi. I did eat one cheat meal for the week today, but I get 3 for the week so no points deducted. Will have no problem with 5 meals today (-0, 99 points)

05.Sept.2006: Back to work.. Good day of clean eating today. No workout due to work and class schedule but this is a planned day off of training so no pointts to deduct (-0, 99 points)

06.Sept.2006: Well, good day except for the fact that I had my 2nd cheat meal for the week (only 1 left this week). I have to say though since I started this I haven't had ANY soda, not even diet. I've been drinking mainly water with just a little bit of iced tea. Today my weight fluctuated up slightly, I always seem to hover at or around 273lbs and can't break out of this plateau. Hopefully by the end of the month I will destroy the plateau and be on my way to healthier living. Got my 5 meals in today and did my 2.5 mile walk tonight after class. (-0, 99 points)

07.Sept.2006: Although I'm fairing well for most meals my lunchtime meals are going by the wayside. I used cheatmeal #3 for the week today by eating boneless chicken wings. I refrained from fries, and did drink water but it was a cheatmeal nonetheless. My weekend eating regimn is now going to have to be perfect or I'll be subtracting some points. Did lawnwork this afternoon and managed to get my 2.5 miles in too. Headed to get a protein shake in for meal #5. (-0, 99 points)

08.Sept.2006: Today was weight/cardio free day. I did however loose a point due to a Coke that I had with dinner. Other than that the day was good. I picked up some frozen custard concretes for my wife and son and man was I tempted to get one for myself but I made it through the drive-thru without giving in. (-1, 98 points)

09.Sept.2006: 271lbs today, guess being accountable is doing the trick. Went to the zoo, but ended up cheating for lunch/snack so I'm taking -2 today unfortunately. Dinner was clean and I'm going to make a protein shake now to get my 5 meals in. Excercise was cardio which was all the walking we did throughout the day. (-2, 96 points)

[Week 3]
10.Sept.2006: Good clean day today.. Dreaded going to do my cardio but after I got out there it wasn't bad and was even feeling better after I finished. I'm starting to add some very light jogging/running to my cardio and plan on building up. Still doing 2.5 miles total on my cardio days. I'm hoping to maintain my 271'ish weight or go lower this week. Off to drink a protein shake as meal 5 for the day. (-0, 96 points)

11.Sept.2006: Clean eating today although I did have an urge or two to eat unhealthy I didn't. Got home from class, ate, watched 15 minutes of Prison Break before I had to pry myself from the couch and let the Tivo take over so I could go get my 2.5 miles in. I'm done, now off to drink my protein shake and watch the rest of the show. (-0, 96 points)

12.Sept.2006: The combination of clean eating 5 times a day and keeping my excercise going seems to be doing the trick. 270.8lbs today. No workout today due to work/class. I did go ahead and take a badddd cheat meal today, McDonalds, which ended up putting me 1000 over my regular calories for the day. Since I'm allowing myself 3 cheat meals per week, no points deducted. Did get 5 meals in throughout the day though. (-0, 96 points)

13.Sept.2006: Taking a couple of hits on the points today. I had two cheat snacks but my actual meals were clean. Was tired after work/class today and it was starting to get dark so I'm postponing todays workout for Friday which I have scheduled as an off day. (-2, 94 points)

14.Sept.2006: Good day today, regular cheat meal (1 left for the week) for lunch. Ate 5 meals as scheduled. Walked after dinner and mowed the lawn too. (-0, 94 points).

15.Sept.2006: Got back into the gym today and did a good chest/tri/shoulder workout. Didn't over do it though because I'm going to hit it again on Sunday. Tomorrow I'm doing back/bi's. We got a new True Fitness treadmill today and just got done putting it together, it's much nicer than the Nordictrack we had for 5 years. I'm looking forward to trying it out, however my wife will probably use it the most. Eating was good today except my 3rd and final cheat meal for the week for dinner. Gotta go get my protein shake in before bed to make 5 meals for the day. (-0, 94 points).

16.Sept.2006: I broke 270lbs today, coming in at 269.8lbs. :spaz: I shouldn't have any problem getting my 5 in today since I'm getting ready to down a protein shake which will be #3. The challenge is going to be that we're going to my cousins house for a small couples baby shower where I'm sure there will be a lot of tempations. I will make it through and stick to meat and veggies. BTW, I got my first order of Nitrean from AtLargeNutrition, good stuff!!! (-0, 94 points).

[Week 4]
17.Sept.2006: Not sure what I ate yesterday but I must be retaining water as my weight bumped back up a bit today. Took my wife to one of her half marathon runs this morning, then we went to lunch. Already have 3 meals in for the day and shouldn't have a problem with two more. Just got back from doing back/bi's and 20 minutes extra cardio. (-0, 94 points).

18.Sept.2006: Clean eating today, however I didn't get my cardio in. I have to go study now for a test in one of my classes tomorrow. (-1, 93 points).

19.Sept.2006: Tuesday, work and late class today, no cardio scheduled. Will make my meals today or will post back tonight otherwise I will not make an update. (-0, 93 points).

20.Sept.2006: Today is our 3 year anniversary.. I gave my wife her anniversary gift, a new GPS watch, a few weeks ago, and I got a new 19" LCD monitor. Went ahead and got her some flowers today. Mealwise the day wasn't awful but I did splurge on a bag of Doritos at lunch (-1) and taking my wife out for frozen custard tonight (-1). Did get my cardio in today though. (-2, 91 points).

21.Sept.2006: Not a bad day overall today. Workout was briefer than normal was planning on getitng in a little cardio but didn't. I've decided to split my workouts into chest/tri, back/bi, legs/shoulders/abs and do each once a week. My chest routine is coming along and still going up in weight. (-0, 91 points)

22.Sept.2006: Crazy night last night.. I was on call and got called at 11pm and 3am.. needless to say I ran about 30 minutes late for work this morning. Eating has been fine today, no scheduled workout. Going to take the wife out for dinner but will keep it clean. (-0, 91 points).

23.Sept.2006: 1 week left, almost missed this post. I took my wife out for our anniversary dinner tonight at Charlie Gittos, Italian food. It was good, but pricey. We went into Harrahs casino afterwards and blew through a few bucks and then headed home. Now I'm staying up until 11pm to take care of some updates for work. (-0, 91 points)

[Week 5]
24.Sept.2006: A good day today, but I did have a cheatmeal for this week already. Great workout, did shoulders/legs and got in 20 minutes of HIIT. I'm really liking HIIT again, it's been awhile since I've done it since I've been doing LISS for so long. Now, 20 minutes of HIIT makes me feel great when I'm done and dripping with sweat. I have ~25lbs to hit my major goal of 245lbs. This was my goal that if I reach it I can go ahead and purchase a new car. Originally I was leaning towards one of the 2007 Wranglers, 4 door, but I don't really like the look now that I saw one on the road. I'm now leaning towards a Dodge Charger SXT. (-0, 91 points)

25.Sept.2006: Good day of eating and I got my 40 minutes cardio in on the treadmill while watching Prison Break. (-0, 91 points)

26.Sept.2006: I'm going to have to take a hit for a piece of chocolate cake I ate at work today. No workout, it's Tuesday.... I thought I was going to fall asleep in Asian Art History tonight, OMG.. (-1, 90 points)

27.Sept.2006: Ate good today, however didn't get my cardio in. I let myself slide today and promise to make up for it on Friday which is a scheduled day off. If I don't do it then I will deduct a point. (-0, 90 points)

28.Sept.2006: Just two more days. Todays eats were clean.. almost caved in to a craving post-lunch but resisted. Just did chest/triceps tonight at the gym but did more sets/reps than usual. Good workout.
(-0, 90 POINTS)

29.Sept.2006: Not a bad day, but not the best. I'll go ahead and subtract 1 for an unplanned cheatmeal this evening. Did do cardio. (-1, 89 POINTS)

30.Sept.2006: I did what I set out to do by breaking the 273lb plateau. I've been under 273 since the 2nd week of Sept. I'm passing on the October challenge just becuase I'm tired of updating the journal but I plan to keep up on eating clean and working out to make gradual improvements. So far it's been slow going.. over the past 9 months I've only lost 16lbs. I figure if I can get to a total loss of 25 or more lbs by the end of the year I will be happy with that. Then I will continue to focus next year and make it at least another 25lbs until I can get to my goal weight. Nothing but clean eating planned for today and I'm heading to the gym to do back/biceps right after this post (final, 89 points)

ATJ

Mon, August 21st, 2006, 08:05 PM

Urgh guess im out,Should have known to not join. :( Kinda should have seen it coming since I totally forgot about it untill now...

Andrew M

Mon, August 21st, 2006, 08:06 PM

This might end up being the first negative monthly score, but I'm in.

Goals are simple: eradicate snacking; portion control; actually do some exercise.

Secondary goal: since there are 30 days in September, my absolute minimum must be 70 points.

Specifics and further details to follow...

Andrew.

GOALS:
Short-term....(This month)..........Weightloss, at least 4kg.
Medium-term..(March 22nd, '06)...Weightloss, at least 20kg. Improve tally for each 100 challenge, whilst being more stringent.
Longer-term..............................Finally get to a bodyfat level where I can justify a bulk.

COMMENT:
I've been about the same weight for the past two years, and my recent attention to my health and wellbeing is crap. My wife's pregnant with our second, so in March, we will have 2 under 2. I'm currently working full-time (60h weeks, actually a big drop) but trying to get my thesis written at nights and weekends. We moved house recently, so that takes up time also. I plan to be healthy to see my kids grow up, so the rot has to stop.

WORKOUT SCHEDULE:
Work is erratic, because we have no fixed rota at present (hours and pay wranglings are really quite taxing on the patience). Because of this I'm not setting day-specific targets. Plan is for a minimum of 3 workouts per week, 30 minutes on erg minimum. Points deducted will be 2 for 1 missed session, 5 for 2 missed sessions and 8 for no weekly exercise.

MEAL SCHEDULE:
Again, not trying excessively hard, as any structure will be an improvement.

1...No snacking.
2...At least 3 meals per day.
3...One cheat meal per week.
4...Alcohol no more than once per week, max 3 drinks at that time. One caveat to that, I've been bought a wine tasting evening as a birthday present, and so all bets are off for the 14th!

STARTING STATS:

Weight... 123.9kg

Well, here we go....

END STATS:

Weight...

DAILY LOG

August 31st. 100 points.

1 Fri Sensible day in work. No snacks, 4 meals, 30 mins on Erg. 100
2 Sat On-call. No snacks, 3 meals, busy night till 2.30am. Broadband broken, so no update. 99
3 Sun On-call, will be busy in work. No snacks, 4 meals, 30 mins on Erg. 99

4 Mon Quiet overnight to 10am. A beer with lunch out, chocolate in evening, 3 meals. 97
5 Tue Normal work day. No snacks, 3 meals. 97
6 Wed Normal day, got mobile stolen. Big fat dirty cheat as 1 of 3 meals, no update. 95
7 Thur Long day. Only 2 meals, work was a bugger. 94
8 Fri 123.0kg this morning. On-call tonight only, should be ok. Net access still down, 3 meals, 35 mins on Erg. 94
9 Sat Some beers, cheat meal's today (v tasty), no update (access), 10k on Erg. 87
10 Sun 122.9kg. Nice lie in, 4 meals, one a cheat. 35 mins on ERG.

11 Mon Jack's had a miscarriage, and has to go in for surgery on the 13th. This challenge is over for me. I'll be keeping tabs on people, and trying to stay healthy, but priorities have changed.
23 Sun The last 2 weeks have been shite beyond belief. I'm near the rails, and can't wait to prove self wrong again. Every cloud is silver...

groomy

Mon, August 21st, 2006, 08:42 PM

I'll take a go at this one.

dodus

Mon, August 21st, 2006, 09:22 PM

DODUS' OFFICIAL "100 CHALLENGE" POST

Goal.
Got another month on SGX to go, want to finish strong. Down to 10%BF or less hopefully.

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

Meal Schedule.
Every day, 6 clean meals, all supplements taken, adequate water dranken. Mild cheat day on Sundays.

Starting Statistics.
WEIGHT: 161 lbs
BODY FAT: 12%
CHEST: 100cm
ARMS: 33.5
FOREARMS: 28.5
WAIST: 76.7cm
ABDOMEN: 80cm
HIPS: 74.5cm
THIGHS: 56.5cm
CALVES: 36cm

Ending Statistics.
WEIGHT:
BODY FAT:
CHEST:
ARMS:
FOREARMS:
WAIST:
ABDOMEN:
HIPS:
THIGHS:
CALVES:

Daily Log.

September 1. Another perfect day down the hatch. Experimented with Cream of Wheat/oatmeal/cottage cheese/egg white pancakes for my PWO meal. Needless to say, they were a headache and didn't taste all that hot. Better stick to the polenta. I'll probably transfer this to a journal thread so that my entry doesn't grow humongous like the last one. Also, I'll be posting end of August stats and pics soon (have to weigh-in for SGX, not going to do it twice in the span of two days). [100]

Sept. 2. Rough ass day at work, no lunch break, so I chugged my second meal at the drive-thru window in full view of the customers. Hey, don't let me stop you from enjoying your venti triple pumpkin mocha frappuccino with extra caramel drizzle. Might want to skip dinner though. Took measurements finally, the numbers all moved in the right direction, actually they were very encouraging. Number-wise, a very productive month. Visually, not so much. My picture from this morning is identical to the one I took two weeks ago. Anyhow, perfect day and I'm transferring my cheat day from tomorrow to Labor Day. [100]

Sept. 3. Didn't do my morning cardio--planned, my aunt is visiting and I didn't heave the heart to wake her up at 3:30am on a Sunday. Plus I needed a day off from getting up that early myself. So, peace out to my 100 points. First missed cardio session on SGX, so I'm at 27 out of 28. Not bad. Won't miss another. Posting in this thread is going to be rough. It's almost like I have to choose between actually doing this stuff or posting about it on the internet. Or just not sleeping any more. [99]

Sept. 4. Kicked ass. Enjoyed my postponed cheat day at the Greek Festival, where I put away so many syrup pastries that I...well, I put away a lot (Baklava Sundae anybody?). Did my cardio. Went to the gym. Good day off. [99]

Sept. 5. Kicked ass again. Good chest workout in the gym. Hit failure on multiple exercises (again), but I pushed myself and it felt good and that's what counts. Working three jobs and doing this is f**king hell! [99]

Sept 6. Long day. Got in all my meals...some of them composed quite nicely out of fridge leftovers. It's always fun to mix up the meals, keeps things delicious and interesting. Busted my ass though. Too much work. Tomorrow is the same story. Starting to feel like it's affecting my focus in the gym. Tomorrow's Leg Day...and you know what? I WILL focus, I WILL make this workout harder than any of the previous. [99]

Sept. 7. Worst! Got crabby at Starbucks, which I never do...took it out on coworkers, customers, etc. Not living up to "employee of the month" title. Painting was bad too...again discovered that I didn't have the materials I needed; had trouble cutting with the brush I was using, etc. Leg Day was aight, I powered through it admirably, in fact PRed on Leg extensions and Calf Raises, but it was tough and I wasn't feeling it. Picked up some tea that supposedly helps you shed water and crap good, but it just bloated me up. Nevertheless, did my shit. [99]

Sept. 8. Much better today. Apologized at work, told my boss I'm leaving....very bittersweet. Hit all my macros flawlessly, had a great arm workout. My new protein powder tastes great. Don't have to get up at 3am tomorrow! Having to post in this challenge is just one more thing I have to remember to do every day, but its helping me to see everyone struggling along with me. Keep at it guys...don't give up. No excuses. [99]

Sept. 9. Had tofu for one of my p = f meals today...totally down with the volume you get with that stuff. Figured out that it's pounding all that water while doing cardio that's getting me bloated up. Sweet. [99]

Sept 10. Did my cardio, on track to be taking all my supps, it's a cheat day so I don't have much else to be concerned about. [99]

Sept. 11. Forearms are gay. Nothing like being out-of-your-mind ready to push yourself in the gym except you have to keep quitting on your sets because of grip failure. I put 10 on my 10-rep deads and couldn't finish the last set because I was ready to drop the bar on myself. Same thing with shrugs. Grrr! On a positive note, it's the day after my cheat and I'm already getting acceptably lean. Very early in the week. I also just realized I haven't been taking enough r-ALA, and I'll be using the anti-bloat strategy this week. It's going to be a good one. [99]

Sept. 12. I kicked my chest workout's ass, I didn't fail flat DB benching or doing my flyes for the first time EVER, it's only Tuesday and all my cheat water is gone, I can see my abs un-flexed for the first time since I can't remember when, I'm busting my ass at two jobs each day every day this week and I don't care, I just bought a fresh case of Strawberries and Cream Jazz, I don't have to get up until 5:00AM tomorrow. YESSSS!!!! [99]

Sept. 13. Going strong. I was going to do an extra round of LISS tonight, but after I wrapped up my painting shift, I think I better just chill. Did a lot of pissing, always a good thing. Phew. A girl at work today told me my protein shake looked "disgusting". That kind of riled me up. How can a shaker bottle full of chocolate milk-looking liquid look disgusting? Maybe if what you're really repulsed by is the realization that you should probably put down the god damn cinnamon twist seeing as how you're pretty overweight and constantly complaining about it, but won't. NOW we're talking disgusting. [99]

Sept. 14. Too much work; starting to catch up to me. Good leg day. [99]

Sept. 15. I think I ate some bad chicken. Not like raw/salmonella bad, I don't buy into that whole scare. I mean like some kind of hidden fat or marinade thing that is freaking the hell out of my body. Parents assured me it was a clean chicken breast. They love to do that kind of stuff. Hopefully this awful stomach thing passes soon. [99]

Sept. 16. New layout is saweet! Who cares what happened today, tomorrow is a deliciou scombo of my "day off" (aka only working one job) and cheat day. SGX has really opened my eyes to what's important with regards to nutrition and what's not. And I've seen some posters over on VX talking about some pretty insane cheat days. And I'm thinking I might have one. [99]

Sept. 17. Alright, getting this out of the way so I can relax. 5 hours of leisure time...starting...now! [99]

Sept. 18. Yesterday's cheat was so awesome...I made Butternut Squash Risotto. It was too good. I ate a lot of it. But really only went nuts at one meal, no other treats, so that's actually a tamer cheat day than I'm allotted. This morning I felt like I was going to power my treadmill through the window and across the morning sky. I'm holding a bit of water I think. Hopefully like last week, tomorrow it will be gone. Perfect day. [99]

Sept. 19. Not the best. Serious setback painting, still holding water, looking pretty haggard actually. Had a terrible chest workout. No energy all day. For the first time since starting SGX, didn't feel right doing the things I am supposed to do (and did). Something's off. Hopefully getting up at a decent hour THE NEXT THREE DAYS!@@@!!!!! will get me back on track. [99]

Sept. 20. The full night's sleep did the trick. Water's gone, feeling great. On to the next challenge: this painting job is killing me. Every day I seem to be extending my completion date. After discovering that the trim paint I'm to use is effing enamel, I'm about ready to throw in the hatchet. I leave for S. Diego in two weeks, haven't even had time to think about what I need to do first. Problem is, that painting money's counted on. FFFFFF*****. On a positive note, exercise and nutrition were spot on as usual. [99]

Sept 21. Owned Leg Day. Eating my Sweet Potato Pancakes as we speak. [99]

Sept 22. Did good, feel good, look good. F***ing painting job, not good. Man, this month is almost over. I rocked! After working this hard, no way I'm going to let my progress slide. And a final jab - all 99 of these points are honest. [99]

Sept. 23. No time, no time, no time. Did my shit. [99]

Sept. 24. All the time in the world. My last day at Starbucks. Not really bittersweet, more like just plain sad, as I got stuck at the DT window doing what amounts to two employees' worth of work for 8 hours straight. Not to mention, we got slammed, so I spent my last day being pissed/tired and snapping at all the people that I've had three great months with and will never see again. :(
But that's ok, I was so excited to cook up the cheat meal I had planned that I flew out the door at 3:30pm, ran and got groceries, came home, got the bread proofing, the crepe filling simmering, pasta water boiling, shrimp sauteing, etc...:drool:
Right before the food's ready to go, the guy who's house I'm painting calls and basically says, it's over, this ain't working out, come over tomorrow and we'll decide how much you're getting paid. :eek: Cheat meal ruined. Rest of day ruined. Bank account ruined. Me: ruined. Because it goes without saying, I won't be getting a check for what was agreed upon for a completed product. Which is a bit of a problem, seeing as how that money has already been figured in to numerous calculations as well as my decision to quit Starbucks early. :doh: Sorry, this has nothing to do with fitness. Just got dealt a serious shot today. Must try to keep shit together. [99]

Sept. 25. After a nice argument, came out of the painting job with the minimum acceptable amount. Going to put the cramp on California spending, but that's ok(?) Alright. It's over. You won't be hearing any more bitching on the subject, devoted readers. Anyway, ruled today. Had an awesome deads session. I love going heavy on deads as much as pretty much everyone else, but there's just something about high-repping them that feels amazing--no other exercise like it. --Have I really only lost 1 point?! [99]

Sept 26. Moved my pre-workout fruit a little bit later, closer to the workout. Will do again--had loads of energy and an awesome chest workout. Tomorrow is cardio only. [99]

Sept. 27. Very energetic all day--this no work/lots of sleep thing is making my body happy! Opted to go no-carb all day, and in a few minutes I'm going to give a second LISS session a shot. Actually looking forward to it! And uh...almost forgot...I'VE GOT ABS. [99]

Sept. 28. Maybe the worst Leg workout ever. I did two things differently: didn't wear my short shorts (I usually do on leg day, the weird looks are well worth the flexibility and freedom on this most grueling of workouts), and I had my pre-workout apple and supps 30 minutes before lifting instead of a full hour. Won't make either of those mistakes again...I didn't have it in me, made myself have it in me anyway, almost puked, didn't feel victorious or like I earned my PWO shake. It was pretty much the pits. But that happens to everyone, and I went through with everything I needed to do anyway, which is all I can do. So I'm looking forward to making it up next week, and I guess I should be pleased with my fortitude.

I just read John's daily post--the soapbox section was right on the money. I was going to have a rant at the end of the month, just in case anyone actually read it, but it appears John beat me to it. Might do it anyway. Bottom line (spoiler ahead): It's not even about taking the time to post, it's about the correlation between effort and result. The one thing this site, and this challenge, should make crystal clear to everyone is that if you want results, an "effect" essentially, you have to provide the action, the "cause" so to speak--cause and effect. You don't have to deprive yourself, you don't have to be miserable, you don't have to tell your friends to f*ck off and throw away all your twinkies, but by god, you have to do something. Look at the difference between the people who are happy and meeting their goals and the people who are perpetually unsatisfied. It's not having more points, it's not taking a magic supplement, or knowing the magic macro breakdown, or the perfect chest workout.

It's deciding you're going to implement a positive change, and then f*cking DOING IT. Well, looks like I got that taken care of. [99]

Sept. 29. Correction--I had a six pack. Then at some point over the past couple days I've developed a nice, frustrating layer of bloat that hides the pack quite nicely. Weeks ago when I made the discovery that certain foods distend my belly, it was a relief to finally understand why sometimes I looked bad but knew I wasn't carrying water weight--and a blessing to figure out and eliminate what was initially causing it. This time, it's got to be something else--don't know what--and I wouldn't really be miffed about it if two days away wasn't THE EFFING DAY OF ALL DAYS/Last SGX Weigh-In/October Challenge Pics/Stats!! Seriously, this is it, I've been doing great and I've waited all month to step on the scale and take new measurements and I feel pretty entitled to looking as damn sweet as I have been this past week or two. Tired of these cycles--a little consistency, please. I guess it's just a life-long process of optimization. At any rate, I'm taking my Dieter's Tea tonight, maybe tomorrow if I have to, and doing a System Restore on the nutrition for tomorrow. I think I know what's doing it--this godawful SF lemonade I swiped from my Mom--but better safe than sorry. [99]

Sept 30. Last day in the bag! 99 it's gonna be. I'm off to bed right now for an early start tomorrow. I'll post everything then. Nice work everybody (who didn't bail)!! [99]

http://i87.photobucket.com/albums/k142/thedodus/th_sgx4back.jpg (http://i87.photobucket.com/albums/k142/thedodus/sgx4back.jpg)http://i87.photobucket.com/albums/k142/thedodus/th_sgx4front.jpg (http://i87.photobucket.com/albums/k142/thedodus/sgx4front.jpg)

EDIT: Wow...spent a good 30 minutes typing my final update to this post last night. Pictures, new stats, the works. Must not have went through. Not doing it again...sorry.

Justice

Mon, August 21st, 2006, 10:02 PM

Start Date/Stats:
September 1, 2006.
Starting weight is approximately 185 lbs with ~20% body fat.

Starting Pictures:

Meals/Supplements: 5-6 smaller meals of ~400 calories will be consumed throughout the day. Meals will be consumed every 2-3 hours. At least 100oz of water will be consumed daily. A multivitamin will be taken daily with breakfast. Whey protein powder will be supplemented during daily meals.

Meal Timing:
Meal 1: 8:00 am
Meal 2: 11:00am
Meal 3: 2:00pm
Meal 4: 5:00pm
Meal 5: 8:00pm

Typical Daily Diet Example:
Meal 1: Kashi Cereal Mix w/ skim milk or Oatmeal w/ Walnuts, 1 banana
Meal 2: 2% Cottage Cheese w/ fruit and nuts.
Meal 3: Lean Meat or Tuna + Brown Rice + choice of Veggies or Spinach Salad w/ Olive Oil and Balsamic Vinegar for dressing.
Meal 4: Protein Shake made with skim milk, fat free yogurt, 1 scoop protein powder. Large piece of fruit.
Meal 5: Lean Meat or fish and choice of veggies and/or spinach salad (w/ olive oil/balsamic vinegar). On
certain days any of the following may be added to dinner: brown rice, black beans, lentils, potatoes
Meal 6: Optional meal consisting of a low-carb, high protein source (protein shake, cottage cheese, yogurt, etc)

-I will allow one cheat meal per week. There will be no specific day for cheat meals to be consumed. Because of the nature of my schedule, flexibility with cheat meals is ideal. A total of five cheat meals is allowed for the month of September. Events that permit cheats meals include, but are not limited to, visiting parents, law-related social events, eating out with friends, and friday nights at the beach.

Sleep Schedule: During the week I will try to stick to a regular sleep schedule consisting of going to be no later than midnight.

General Workout Schedule:
Sunday: Cardio
Monday: Chest/Triceps + 20 minutes light cardio
Tuesday: Cardio
Wednesday: Legs/Shoulders
Thursday: Cardio
Friday: Back/Biceps + 20 minutes light cardio
Saturday: Cardio/Rest if needed

- Abdominal work will be performed on non-lifting days.
- Static stretching will be performed after workouts at least three days a week.

Daily Log:
Sep 1: [ points]
Sep 2: [ points]
Sep 3: [ points]
Sep 4: [ points]
Sep 5: [ points]
Sep 6: [ points]
Sep 7: [ points]
Sep 8: [ points]
Sep 9: [ points]
Sep 10: [ points]
Sep 11: [ points]
Sep 12: [ points]
Sep 13: [ points]
Sep 14: [ points]
Sep 15: [ points]
Sep 16: [ points]
Sep 17: [ points]
Sep 18: [ points]
Sep 19: [ points]
Sep 20: [ points]

jaz75

Tue, August 22nd, 2006, 10:14 AM

Jaz75 Official "100 Challenge" post

GOAL: visible, razor sharp abs

COMMENT: Have been very active with sports last year, but inconsistent in diet. As I am in god shape should be able to continue to burn a lot of fat with my cardio.

WORKOUT SCHEDULE
sgx scedule+aerobics until the 17th. From then still cardio everyday, but NEVER FASTED. Three weight training days a week, additional yoga and pilates.

MEAL SCHEDULE
Started on swolegenix, changed to BFFM on the 17.

One cheat meal pr week, usually saturdays.

No alcohol.

STARTING STATS
WEIGHT: 75,1 kg
BODY FAT: not sure. 14?
WAIST: 84 cm (widest point)

starting pic:
http://www.duojazz.com/day15closeup.jpg

day 22, posing, I think I see lats for the first time in my life;-) haha.
http://www.duojazz.com/jsfday22.jpg

Day 1: Did fasted cardio, weight training, and diet was spot on. 100 points.

Day 2: Did fasted cardio, as sceduled no weight training, and up until my sceduled cheat meal followed diet spot on. 100 points.

Day 3: Did fasted cardio - 25 km on my bike, had aerobics class (as instructor) 1:30PM, and upped my carb intake slightly for recovery. 100% clean diet, ate all 6 meals. 100 points.

Day 4: Did fasted cardio, 45 min on elliptical and weight training (shoulders/ arms) in the evening. Diet spot on, eating my last meal now. 100 points.

Day 5: Did fasted cardio, 45 min on elliptical, then later two aerobic classes. Upped carb intake to have enough energy, and it worked pretty well. Also ate more carbs after workout to recover. Next tuesday I'll try to up it even more pre-workout I think. Trying out macros here, anyway, diet was clean and timed to the best of my knowledge all day. 100 points.

Day 6: Once again, did 45 minutes on the elliptical fasted, it is starting to get boring, but I'll cope for the rest of my cut, I think those 45 minutes are super effective! Did back and traps just now, diet been 100% on target all day, and I have just one meal left, and I won't miss it, really enjoy my pwo meals:-) still 100 points.

Day 7: The elliptical wasn't so hard today, got a little more sleep than i have for the past few weeks tonight, and that seems to help. Other than that it's been a long day, right after breakfast I headed on a train and was gone all day teaching people to play guitar.. Naturally I left prepared with all my meals and shakes in containers, and when I came home I quicky changed and measured up my pwo shake, and headed for the gym and strength training. puh. Just finnished my pwo2 meal now, and will go to bed very soon. No point lost yet, and tomorrow is aerobics day and I get to eat oatmeal porridge before that:-)))) 100 points.

Day 8: The aerobics was so hard today, I am starting to really feel the impact of doing 13-14 workouts a week for the last three weeks!! Starting to get tired! Anyhway, as planned i had more carbs than usual today, but I will up them even more on next aerobic day! I need to stay an athlete too, even now that I'm shedding fat, and I need fuel to perform, that's just how it is. Found a great recepie at Tom Venutos place for oatmeal pancakes that I had post-workout, really good stuff:-) Anyway, ate 6 meals today, did fasted cardio also, have drunk my tea and am ready for bed. Totally beat, but with 100 points intact.

Day 9: not much to report really, did fasted cardio on my bike, ate clean up until my cheat meal, which was awesome!! Steak with baked potato, sour cream, bernaise sauce, mushrooms in cream sauce. And for dessert brownie with chocolate, vanilla and strawberry icecream. That's a proper cheatmeal! Leg day tomorrow... 100 points.

Day 10: My fasted cardio was cut short due to two flat tires, but at least I did cardio for as long as I could. Probably good with a shorter ride for once anyway, Later it was leg day and pain pain pain... ;-) Was really bloated from yesterdays cheat, hopefully it's just water.. Ate all 6 meals. 100 points.

Day 11: Fasted cardio was much better today than in a long time, even pushed myself more and more the last 15 minutes (on elliptical), and ended the session with a sprint and 188 bpm heartrate :-) All meals where eaten, and strength training done. 100 points.

Day 12: Holy macaroni what a day! This day has been about fitness and dieting and nothing else: Did fasted cardio. ate. ate, did light aerobics. Ate fruit, more aerobics. Did weight training. had pwo shake. break. ate carbs and prot. Did high intensity aerobics class, 55 minutes. 5 minute break, ate banana, powerade. 30 minutes high intesity aerobics class. pwo meal. typing this now. will drink last shake of the day soon. 100 points.

Day 13: Another day dead on target eating wise and training wise.. I was getting very tired in the evening before my weight training (chest/abs), probably because of the insane day yesterday, but as i started working out the energy came sneaking, and I had a great workout:-) My fasted cardio was good too, gradually increasing intensity the last 15 minutes ending with a full out sprint the last 30 seconds (on elliptical). 100 points.

Day 14: It's been a long day, so I'll make this short. Did fasted cardio, no weight training today, all meals eaten on time, macros spot on. 100 points.

Day 15: Long long days, did fasted cardio, ate all my meals. 100 points:

Day 16: First day in 4 weeks without doing cardio, not because I was lazy or just didnt't feel like it - when my body screams for a days of rest it's best to listen, do not want to be over trained or injured. Nevertheless, my original plan was cardio every day, so I'll deduct one point, and make room for imrovement next month..Cheat day, all meals eaten up unto the cheat. 99 points

Day 17: Actually there is some rather big news today: I have decided on quitting SGX. I am not completely done with my cut, but from now on I will do the BFFM baseline protocol for at least one week, then decide if I want to reduce my carb intake from there slightly. The reason I'm leaving SGX is that it does not work well with additional high intensity cardio, my intensity levels have just been getting worse and worse these last 4 weeks of sgx. It has however worked really well when it comes to reducing body fat, I have lost about 6 kilos and gained a lot of definition. I was in really good shape when I started, so that was helpful in burning a lot of fat. Anyway, have done cardio today, 26k on my bike (from now on I will not do fasted cardio), and eaten clean, but not trying to stay low in calorie, for today until tuesday I will focus on restitution and keeping my glucose reserves high. 99 points.

Day 18: My energy levels are back up where I want them! Have done weight training, low intensity cardio(bike ride to work) and high intensity step aerobics with the energy I used to have before sgx:-) I'm following the BFFM baseline diet for the rest of my cut, or in if I should have problems with platous I'll try to have some low carb days, but I probably won't need to. Great day! Great to be back on BFFM!! :-) 99 points.

day 19: Things have taken an interesting turn, several ppl that see the pictures I post now tell me I am really skinny. (I guess they mean too skinny but are polite enough not to say that.. hehe) I can see their point, I have thin arms and legs to begin with, with almost no fat on them now, and little muscle in my arms. My legs are ok I think. BUT I still have fat on my abdomen and all the way round to my lower back that I want to get rid of first, before I try to add some lean size. I will see those abs!! However, I realize that I have reached a point where i must change my aproach from "burn away as much as I can as fast as I can" to "burn slowly and preserve what muscle I can". I've had some great advise from over at burnthefatinnercircle, so I will apply that. My cal intake will be a lot higher then it has been, I'll start at 3000 and see how that goes, it may seem high, but my activity level is very high, so it need to support that. Anyway, I have eaten clean all day, on time, and done 90 minutes of high intensity aerobic instruction. Oh, and I have changed my weight training split, from now I'm doing a three way split, one leg day, two upper body days. Still 99 points.

Day 21: oops, forgot to post yesterday.- one point. Anyway, that day was flawless with two workouts, one fantastic ride up a mountain on my bike, and strength training later on. This day I only did one workout, roadbike ride, about 70 minutes. Still eating clean, had sugar candy post workout as carbs, pretty cool that we can eat that after a workout and not feel guilty:) 98 points.

Day 22: Not much to report reaslly, did my workout, ate all my meals, tried a recepie on tuna-burgers I got from BFFM inner circle site, was really good, I'll eat that a lot! :-) I'm getting a minus point to day though, a college came over to work, and brought candy, so I have eaten chocolate. First time in well over a month, tastes nice :-) Cheat day tommorrow, then I'm dieting hardcore again on sunday. Takes some time getting used to BFFM eating again, have to figure out the amounts of ingredients for each particular meal, so the first days have been a lot of calculating macros and stuff.. hehe.. Great food though, have been eating so much oats the last few days. Love oats:-) Anyway, 97 points

Day 23: Cheat day today, so I'm having nice foods that I usually don't eat. Did 45km on my roadbike, and really focused on keeping my pulse down, usually it get's high, and today I really needed the workout to be low intensity. Since I started eating more carbs last saturday, my energy has been fantastic, so just out of pure bliss I've been doing hardcore high intensity cardio every day of the week in addition to my weight trainings:-) But of course I need to calm down, I guess I'll do two or three high intensity workouts pr week or so, and see how that is. I ordered a session to get my body composition measured professionally on monday, I'll post a full report on how that goes. still 97 points.

Day 24: forgot to post. -1. 96 points.

Day 25: I have gotten more and more indications that I should end my cut lately, mostly pple telling me I'm too skinny and so. I was really decided to cut until my abs were greeting me good morning, but now I'm not sure. I probably suffer what john stone called FFS - Former Fat Guy Syndrome:-)

Anyway, yesterday I went and had my body composition tested in a really great piece of equipment (I believe), for those interested you can read bout it here: http://www.biospaceamerica. com/bia/bia3.asp It gives an indication of not only bodyfat %, but also skeletal weight, muscle weight, water weight, arm weight, leg weight, trunk weight, body balance between the sides and uppr/lower body, waist/hip ratio, visceral fat Basal metabolic rate and several other things.

So, what was my fat weight/percent? I'll get to that:-) It was lower than I thought, and some of you might disagree of the analysis. The reason I believe it could be pretty acurate is: I have extremely little fat on my arms and legs, what little muscle is there is pretty defined. i used to weigh over 25 kg more than I do now, so there is probably some leftover skin on my torso, and thats where my body fat is, around my navel and lower abdomen, the rest of my body, including my back is pretty much ripped. During the 4 weeks of cutting even my face has become more "ripped", and I was not excactly fat to begin with..

Ok, here are some numbers:
Weight: 73,6 kg
Muscle weight(Skeletal Muscle) 37,6 kg
Body Fat Mass: 6,6 kg (That's 9% bodyfat)

For my heigh my weight is within the normal range, but slightly on the low side, muscle mass slightly over normal and bodyfat a lot under normal. Actually the suggestion was that I put on 2,5kg of fat(!) Don't think so!! haha. The strenght in my arms and legs was also measured, and here the score was really good to, especially in the legs. Body balance was also just about perfect, well over average. My basal Metabolic rate is 1816Kcal, also in the high end of the "normal".

So, all in all, I'm obviously very happy with the score. I will order a cardio test too (with mask, blood tests and the whole deal) to measure my VO2max, lactasid acid threashold etc, and then I should really have a good indication to work with in regards to training and nutrition.

However, the question remains - where do I go from here?? I am thinking of doing a "maintenance fase" where I work on my tecnique in wieght training to prepare for a bulk, and maybe the remaining flab on my lower abdomen will equalize itself given some time, after all my cut was very quick, only 4-5 weeks.. I don't know, I guess I'll just eat clean and enjoy my training while I make up my mind.

I must admit though that seing that 9% figure was very pleasing, and also maybe a wake up call to realize that I should not become skinnier without adding more muscle first.

Anyway, I ate clean all day, and had a great ride up a mountain on my bike. 96 points.

Day 26: forgot to post - 1 point, 95 points

Day 27: Have decided to keep cutting, and did a perfect day following BFFM eating plan and did 31 km on my roadbike and killer weight training later. i'm really starting to get stronger although I'm cutting, so that's great:) There's not much fat left on me, but i wan't those abs, and as big a buffer as I can get for fat gain during bulking. 95 points

baldridges

Tue, August 22nd, 2006, 11:35 AM

Goals:
To get rid of all the weight/fat I gained since my wife became pregnant a year ago

COMMENT:
I lost a ton of weight 3 years ago using this site, but it has all come back on since my wife became pregnant and I got lazy. I need to become motivated to lose it again, I feel like crap!

WORKOUT SCHEDULE:
I am working on my Ph.D, and have class on Mondays and Tuesdays after work, meaning I am gone from 6:45am - 10:30pm. I don't workout Tuesday or Wednesday mornings. So, it will be very important for me to stay motivated on the other days to do what needs to be done.

Sunday: weight training - chest and back + 23 minutes cardio [HIIT]
Monday: jog min. of 2 miles
Tuesday: off
Wednesday: off
Thursday: weight training - legs
Friday: jog min. of 2 miles
Saturday: weight training - biceps/tripceps + 23 minutes cardio [HIIT]

MEAL SCHEDULE:
Will be eating clean, althought probably not writing down everything I eat due to time constraints. I will cook up most of my weekly food on Sundays to have ready to grab and go in the mornings. Diet will consist mostly of chicken, some lean beef, whole grain rice/pasta/bread on occasion, eggs, some fruit, protein bars/shakes on days I will be in class at night, a little tuna (despise the stuff), green leafy veggies, yogurt, non-fat cottege cheese, rolled oats, and non-fat organic milk in the mornings. Here are the specifics:

1: No "off menu" snacks
2: At least 5 meals per day.
3: One cheat meal per week.
4: One six pack of Bud Light to last the entire month - use sparingly

Starting Stats:

Weight: 229 lbs
Body Fat %: 23.3%
Waist: 40.5 inches

END STATS:

Weight:
Body Fat %:
Waist:

DAILY LOG

Sept. Bud Light allotment remaining: 1

1 Fri: Jogged 2 miles this AM - thought I was gonna die. Eating clean, feel good, but legs still hurt.
[- 0] points = 100
2 Sat: Good day. Had burgers tonight, and a small slice of cake. Not my scheduled cheat meal
[-1] points = 99
3 Sun: ended up staying out of town another day, no gym available for workout. didn't have enough food to eat great yesterday, had to have a sandwich on regular bread last night (poor planning on my part)
[-2] points = 97 (rough start to the challenge)
4 Mon: good day, i think i broke my toe, so joggin in the morning is out until the swelling goes down, will see if i can make it up somewhere. i am not going to dock myself points for the toe. maybe that's cheating, but i can't really help it if a shoe won't fit. hopefully tomorrow it will be better. i cooked a ton of food today to last me the week, so i am anticipating a great week.
[-0] points = 97
5 Tue: great day today. toe is practically black, but otherwise i am feeling great.
[-0] points = 97
6 Wed: Good day - had an extra slice of bread last night.
[-1] points = 96
7 Thur: leg workout today, going to be hard to walk later.
[-0] points = 96
8 Fri

Friday's stats: 229 lbs, waist =40.25 inches, body fat = 23%

9 Sat: forgot to update yesterday. played golf today, had 2 beers while out, and a hot dog. cheat meal at night.
[-2] points = 94, ouch!
10 Sun good day, went for long walk with family last night.
[-0] points = 94
11 Mon: good arm workout this morning. my arms are killing me. go eating, good day.
[-0] points = 94
12 Tue: great day, feeling great. arms REALLY hurt, but otherwise, everything is good.
[-0] points = 94
13 Wed: good day, nothing really eventful happened.
[-0] points = 94
14 Thur: slept through workout - ate well
[-1] points = 93
15 Fri: slept through workout again. cheat meal that night (scheduled)
[-1] points = 92

Friday's stats:: 225 lbs, waist=40.10, body fat = %24

16 Sat: good day, really good workout +jogged 1 mile. ate fries at lunch
[-1] points = 91
17 Sun: great day, excellent workout.
[-0] points = 91

18 Mon: great day. jogged in the morning, ate well (schedule cheat meal).
[-0] points = 91
19 Tue: good day, no problems.
[-0] points = 91
20 Wed: Good day, no problems.
[-0] points = 91
21 Thur;missed workout, otherwidse good.
[-0] points = 90

Fridays stats: 225.5 lbs, waist = 40 inches, body fat = 22.6%
22 Fri workouts are becoming difficult to make due to lack of sleep. my only time with family is after work at night, which makes getting up at 4:45 to work out really tough. I am not going to dock myself points for missing a workout directly related to spending time with family. anyway, good day, cheat meal at night.
[-0] points = 90
23 Sat good day, workout good, had pizza at lunch
[-1] points = 89
24 Sun good day, had a cookie at lunch, no workout, mowed lawn and walked with family around the neighborhood
[-1] points = 88
25 Mon: good day, nothing new to report.
[-0] points = 88
26 Tue: good day, feeling really tired.
[-0] points = 88
27 Wed
28 Thur
29 Fri
30 Sat

Foley

Tue, August 22nd, 2006, 12:57 PM

~~##@ Foley's September 100 Challenge Post ~~##@

GOALS:
Get fitter and stronger (No specific goals yet)

COMMENT:
Haven't done a lot fitness wise since May / June. Looking to slowly cut!!

WORKOUT SCHEDULE:
MON - HIT (PM)
TUE - OFF
WED - HIT (PM)
THU - OFF
FRI - HIT (PM)
SAT - OFF
SUN - OFF

HIT Schedule (Thanks to RTE for the help)

Leg Extension
Leg Curl
Calf Press
Hip Abduction
Hip Adduction
Seated Rows
Lat Pulldown
Lateral Raise
Shoulder Press
Chest Press
Tricep Pushdown
Bicep Curl
Crunches
Reverse Crunches

Note: On one of my off days, I hope to go down to the local swimming pool and do some lengths, as extra cardio, but that isn't for definite yet!

MEAL SCHEDULE:
6 Meals Daily, with one cheat meal per week

Workout Days: (something like)
Meal #1 - Eggs w/ Bread, Oats w/ Milk
Meal #2 - Sandwich, Fruit
Meal #3 - Meat w/ Salad, Fruit
Meal #4A - Oats (Pre workout)
Meal #4B - Protein Shake w/ Water, Banana
Meal #5 - Family Dinner
Meal #6 - Nuts

Non Workout Days: (something like)
Meal #1 - Eggs w/ Bread, Oats w/ Milk
Meal #2 - Sandwich, Fruit
Meal #3 - Meat w/ Salad, Fruit
Meal #4 - Protein Shake, Fruit
Meal #5 - Family Dinner
Meal #6 - Nuts

NO NO's List
This is a list of things that I have particularly indulged in recently. I will not eat / drink any of these, except at my cheat meal.

1. Beer
2. Pizza
3. Mars Bar
4. Ice cream
5. Cheese

WHERE CAN I LOSE POINTS?
1. Skipping meals.
2. Cheating / Snacking / Whatever you want to call it
3. Missing workouts
4. Forgetting to update this post

STARTING STATS (1st Sept 2006)

Weight - 178.5 lbs
Waist - 32.5 inches
Neck - 15.25 inches
Bodyfat - 14.53 %
Fat Mass - 25.93605 lbs
Lean Mass - 152.56395 lbs

STARTING PICTURES

~~FRONT~~
http://img400.imageshack.us/img400/4936/1000608ax2.jpg (http://imageshack.us)

~~SIDE~~
http://img513.imageshack.us/img513/9172/1000609pw3.jpg (http://imageshack.us)

~~BACK~~
http://img400.imageshack.us/img400/6694/1000610jg5.jpg (http://imageshack.us)

ENDING STATS (31st September 2006)

Weight - xxx lbs
Bodyfat - xx %
Lean Mass - xxx lbs
Waist - xx inches
Neck - xx inches

~~~MY DAILY LOG~~~
31 Aug - 100 points
01 Aug - Had 6/6 meals. Did not do my workout because I saw my girlfriend and then my bike had a puncture. I then had no time because I am about to have dinner and then I must go out later. Oh well, off to an ok start, but so far, 1 point down :( [99 Points]
02 Aug - Due to me waking up late there is no way I am going to be able to eat 6 meals. This will go for every weekend. I have decided to not count meals, but just to eat healthily :) So far, everything is going well :) Finished the day off without cheating, and with no workout planned today, still on [99 Points]
03 Aug - To be honest I cannot be bothered with this challenge. I have no set anything. Also, I had 2 beers, so thats another 2 points down. So Im on [97 Points]
04 Aug - Strangely found some inspiration to workout. What a f****n great workout it was too, my first for a few months. Im all achey now lol. I guess noone can sympathise with me for not being able to afford a new lifestyle, money I mean :P Ah well, all going good today, so far. Finished the day off well, no cheating, no beer, no problem :lol: [97 Points]
05 Aug - Went to town with my mate Jack. Got some birthday stuff for my girlfriend (If 1Fast and Mastover are reading this then Sssssshhh) I then went to meet her and give it to her. She aint feeling too well at the moment. Nutrition was 100% clean, no cheating. On top of that, I cycled for about 1 hour yesterday, I think Im getting fitter. :lol:
06 Aug - Had my interview for 6th form today. I'm going to study IT, Maths and Geography for A Levels :D NO cheating today, and I did my workout. I was dripping so much, and its not even hot :lol: So, that means I'm still on [97 Points]
07 Aug - Awesome day today. Everything went to plan. I'm proud of myself. I just need to keep it up :P Meals were great. My Tuna Salad actually tasted nice and I didn't have the slightest temptation to grab some chocolate!!! [97 Points]
08 Aug - One week down, and I'm doing well. I am finding a liking for Tuna Salad now, it tastes better than any chocolate bar or pizza! Scarmbled eggs is getting better, I just add a bit of Ketchup and it's all good. So, at the end of the first week, I'm on [97 Points]
09 Aug - What a boring day. Food was all good, went to my cousins and refused dessert :lol: I'm proud [97 Points]

The-Wanderer

Tue, August 22nd, 2006, 08:54 PM

I'll write this in a more detailed form in a few days , so whoever's reading this , please bare with me .

Goal : Cutting
5-6 meals a day
Workouts every two days
LISS and HIT Cardio the other days
Rest on Sunday

September 1st : All's fine ! 100 points
September 2nd : Came back to late , missed my cardio :'( . 99 points
September 3rd : Crap ! Missed a meal ! Mhhh discipline man , discipline ! 98 points

PeteBDawg

Tue, August 22nd, 2006, 09:38 PM

September 7

Wow, I've lost a lot of time. I moved the first weekend in September and didn't take the time to set up my challenge post. I've been working out and watching my food (doing pretty well, but not as well as I would like), but I haven't gotten around to formally starting the post. So, I'm starting it now.

I am docking myself 10 points for my late start. I'm starting at 90 points.

September 7 - good day, just got back from lifting chest. At a friend's advice, I've switched from the high-volume program I didn't like very much to a higher-intensity, lower-volume program that so far has been much more enjoyable, though I don't know how productive.

My life is very much in flux right now - new home, new roommates, and a general feeling of change. Boston when the kids come back to school does that to you. I'll talk about it more as the challenge continues. But, for now, 90 points.

FreCKo

Wed, August 23rd, 2006, 07:21 AM

Frecko's september halfbulk.

GOAL
Bulking

COMMENT
First month of my "trying to add some muscles while keeping the BF%"-season

WORKOUT SCHEDULE
4-day split:
Back/abs
Legs (with delts)
Shoulders and triceps
Chest and biceps

EDIT!!!
Now that I'm unemployed, I will be doing a 5-day split like this:
Back
Legs/delts
Shoulders
Biceps/triceps
Chests/ab

MEAL SCHEDULE
Breakfast
Snack (proteinshake with milk)
Lunch
Afternoon-snack
After training-proteinshake (or taken with the afternoon-snack, if it's not training day)
Dinner
Evening-meal, with proteinshake if I want to.

One cheatmeal per week

EDIT: I kinda realised that I will have a hard time eating as much as I need, so I will eat some junkfood alittle more often than planned...

STARTING WEIGHT
86.5kg/190 pounds

END WEIGHT
TBD

DAILY LOG
SEP 1: Nothing too fancy today, I will be hitting the gym today (shoulders!)...
-0 points [100 points]
SEP 2: Good ol' weekday, nothing fancy

LizardOfOz

Wed, August 23rd, 2006, 02:39 PM

I'm in! Will update rest later on.

GOAL:
Cut out fat put on over lazy summer!

COMMENT:
Am riding the South Downs way 9-10 Sept so won't be making any updates then, and will have to take a day off afterwards I imagine (110 miles off road).

MEAL SCHEDULE
5-6 meals per day, one cheat meal per week (Weekend).

STARTING STATS
WEIGHT:
WAIST:

END STATS
WEIGHT:
BODY FAT:
WAIST:

[Week 1]
01.Sept.2006:
02.Sept.2006:

[Week 2]
03.Sept.2006:
04.Sept.2006:
05.Sept.2006:
06.Sept.2006:
07.Sept.2006:
08.Sept.2006:
09.Sept.2006: South Downs no update

[Week 3]
10.Sept.2006: South Downs no update
11.Sept.2006:
12.Sept.2006:
13.Sept.2006:
14.Sept.2006:
15.Sept.2006:
16.Sept.2006:

[Week 4]
17.Sept.2006:
18.Sept.2006:
19.Sept.2006:
20.Sept.2006:
21.Sept.2006:
22.Sept.2006:
23.Sept.2006:

[Week 5]
24.Sept.2006:
25.Sept.2006:
26.Sept.2006:
27.Sept.2006:
28.Sept.2006:
29.Sept.2006:
30.Sept.2006:

Cytochrome

Wed, August 23rd, 2006, 02:49 PM

GOAL: Cutting

COMMENT: I'm starting in on carb cycling to be continued through October. I'm also making a point of getting up early.

MEAL SCHEDULE:
Three low-carb days (with low calories) followed by three high-carb days (with high calories). Repeat ad infinitum. A treat is allowed on high-carb day #1, but it should be kept relatively clean (sushi, sugar-free pudding, etc.) just because it's easier on me mentally. But two random cheat meals allowed for the month for emergencies. ;) 5-6 meals a day. 12 glasses of water a day.

WORKOUT SCHEDULE:
Low-carb day #1: Back & abs
Low-carb day #2: Delts & calves
Low-carb day #3: Callanetics
High-carb day #4: Rest
High-carb day #5: Chest & abs
High-carb day #6: Legs & calves
(Repeat)

Cardio: 45 min. fasted cardio in the morning every day except rest day, which can optionally be done later in the day (non-fasted).

STARTING STATS
WEIGHT:145.5
BODY FAT:20%

END STATS
WEIGHT:140.0
BODY FAT: 17%

[Cycle 1]
Fri 1: Nothing exciting to report. (http://forums.johnstonefitness.com/showpost.php?p=366136&postcount=2) [100 points]
Sat 2: Chipper today, and things are going smoothly. (http://forums.johnstonefitness.com/showpost.php?p=366334&postcount=3) [100 points]
Sun 3: Adventures in rutabagas! (http://forums.johnstonefitness.com/showpost.php?p=366569&postcount=6) [100 points]
Mon 4: Relaxation and recipes. (http://forums.johnstonefitness.com/showpost.php?p=366849&postcount=7) [100 points]
Tue 5: Add another good day to the pot. (http://forums.johnstonefitness.com/showpost.php?p=367266&postcount=8) [100 points]
Wed 6: I'm gonna be so sore tomorrow. (http://forums.johnstonefitness.com/showpost.php?p=367630&postcount=9) [100 points]

[Cycle 2]
Thu 7: Is it bedtime yet? (http://forums.johnstonefitness.com/showpost.php?p=368154&postcount=10) [100 points]
Fri 8: Slight rearrangement, but doin' fine. (http://forums.johnstonefitness.com/showpost.php?p=368661&postcount=11) [100 points]
Sat 9: Tired; not much else going on. (http://forums.johnstonefitness.com/showpost.php?p=368859&postcount=12) [100 points]
Sun 10: What a difference a day (of carbs) makes--boing! (http://forums.johnstonefitness.com/showpost.php?p=369049&postcount=13) [100 points]
Mon 11: Little annoyances. (http://forums.johnstonefitness.com/showpost.php?p=369439&postcount=14) [100 points]
Tue 12: Owie, my low back. (http://forums.johnstonefitness.com/showpost.php?p=369885&postcount=15) [100 points]

[Cycle 3]
Wed 13: Hrmph. (http://forums.johnstonefitness.com/showpost.php?p=370346&postcount=16) [100 points]
Thu 14: Veggie review: the jicama. (http://forums.johnstonefitness.com/showpost.php?p=370825&postcount=17) [100 points]
Fri 15: Happy half-way through, everybody! Hope things are going smoothly. (http://forums.johnstonefitness.com/showpost.php?p=371169&postcount=18) [100 points]
Sat 16: Off-day was good, if uneventful. Forum was down! (http://forums.johnstonefitness.com/showpost.php?p=371515&postcount=19) [100 points]
Sun 17: No time to relax and get sloppy! (http://forums.johnstonefitness.com/showpost.php?p=371616&postcount=20) [100 points]
Mon 18: Acidic food before working out = bad. (http://forums.johnstonefitness.com/showpost.php?p=372274&postcount=21) [100 points]

[Cycle 4]
Tue 19: Business as usual. (http://forums.johnstonefitness.com/showpost.php?p=372728&postcount=22) [100 points]
Wed 20: Time to make some upgrades. (http://forums.johnstonefitness.com/showpost.php?p=373353&postcount=23) [100 points]
Thu 21: Ack, my link didn't work! (http://forums.johnstonefitness.com/showpost.php?p=373359&postcount=24) [100 points]
Fri 22: Allowed cheat #2. (http://forums.johnstonefitness.com/showpost.php?p=374131&postcount=25) [100 points]
Sat 23: Working out = happiness. (http://forums.johnstonefitness.com/showpost.php?p=374356&postcount=26) [100 points]
Sun 24: Quick post before bed. (http://forums.johnstonefitness.com/showpost.php?p=374597&postcount=27) [100 points]

[Cycle 5]
Mon 25: Miracle happens: jogging didn't kill me. (http://forums.johnstonefitness.com/showpost.php?p=374936&postcount=28) [100 points]
Tue 26: Good first day of classes, and also a good workout. (http://forums.johnstonefitness.com/showpost.php?p=375306&postcount=29) [100 points]
Wed 27: Not done with today, but my computer's in the shop so I'm checking in now while I can. (http://forums.johnstonefitness.com/showpost.php?p=375714&postcount=30) [100 points]
Thu 28: Almost done! (http://forums.johnstonefitness.com/showpost.php?p=376407&postcount=31) [100 points]
Fri 29: Lovely day off! (http://forums.johnstonefitness.com/showpost.php?p=377325&postcount=32) [98 points]
Sat 30: End! My weight in the beginning included a bunch of water weight from a treat meal, and I immediately dropped to 140 and stayed there. But since my bodyfat went from 20% to 17%, I'd say that's a really successful month! Lost four pounds of fat and added four pounds of muscle! Awesome. Continuing on...

vmjcross

Wed, August 23rd, 2006, 05:38 PM

VMJCROSS September Challenge

I'm in. My goal for September will be to improve on August.
Thanks for helping me stay on track with the daily posts.

meta

Wed, August 23rd, 2006, 11:19 PM

Last month was a good 'warm up' to get back into a routine. This time, improved focus, fewer points lost. Let's try some specific goals:

GOAL: Lose 10lbs total while retaining or adding muscle mass. Over 30 days that's 2.5lbs per week or an average 1166 cal deficit per day. This is going to be a tough month, but worth it.

WORKOUT SCHEDULE
Generally M-F
- 3x weight training per week (min)
- 2x cardio per week (min)

MEAL SCHEDULE
- 3x per day minimum
- Drink only water

STARTING STATS
WEIGHT: 219.5lbs
BODY FAT: 30.5% (Tanita scale)

END STATS
WEIGHT: 212.0lbs
BODY FAT: 30.5% (Tanita scale)

Fri,01-Sep-2006: [99 pts]. 219.5lbs, 30.5%bf (tanita). No workout. No update = -1.

Sat,02-Sep-2006: [98 pts]. 220lbs, 30%bf (tanita). 2600cal. No workout. No update = -1.

Sun,03-Sep-2006: [97 pts]. 221.0lbs, 31.5%bf (tanita). 3000 cal. Workout: back/shoulders + cardio 20 min. Went to baseball game. No update = -1.

Mon,04-Sep-2006: [96 pts]. 221.5lbs, 29%bf (tanita). 2700cal. No workout (unless you count 3 hrs heavy yardwork in the hot sun, but I don't). No update = -1.

Tue,05-Sep-2006: [96 pts]. 221.5lbs, 30.5%bf (tanita). 1700cal. No workout.

This is my first update this month -- what a lousy way to start a challenge. I think my goal above is too aggressive for the amount of time I have to commit to this challenge this month and my recent style (which appears to be bulking rather than cutting), but I'm going to stick with it and see how close I can get.

Wed,06-Sep-2006: [96 pts]. 219.0lbs, 31.5%bf (tanita). 1900cal. Workout: chest/arms. 1000cal deficit per day is a PITA! Workout was great, feeling strong.

Thu,07-Sep-2006: [95 pts]. 218.0lbs, 32.5%bf (tanita). ~2000cal. Workout: None. Taking Nitrean and Opticen with water instead of milk is helping reduce calorie intake.. doesn't taste as good but who cares. -1 for for foretting final update for daily cal intake.

Fri,08-Sep-2006: [93 pts]. 219.0lbs, 30%bf (tanita). ~1900cal. Workout: back/shoulders, 15min cardio. -1 for no update. -1 for having Coke at the movie theater.

Sat,09-Sep-2006: [91 pts]. 219.0lbs, 31.5%bf (tanita). ~3500cal. Workout: two-fisted eating, apparently. Sigh. -1 for poor nutrition, -1 for no update.

Sun,10-Sep-2006: [90 pts]. 219.0lbs, 31.5%bf (tanita). 1900cal. Workout: none. really wanted to. need to stop making excuses. -1 for stupid intake velocity today: 600 cal total until dinner, then 1300 in ~1 hr.

Mon,11-Sep-2006: [90 pts]. 219.0lbs, 31.5%bf (tanita). 1900cal. Workout: LEGS. Mmmmmm. Trying out a variation on the Velocity Diet after reading about it last night, using Opticen and probably having a light solid dinner each night, and hopefully getting closer to dropping the 10lbs for the goal this month. Realized I need to get in the habit of tracking a lot more stuff, since it seems like my protein intake was nowhere near 1g x lbs of bodyweight and I don't know my macro ratios at all. Spag for dinner, wow, what a powerup. Going to lift tomorrow!

Tue,12-Sep-2006: [90 pts]. 218.0lbs, 30%bf (tanita). 2150cal. Workout: Chest/Arms. Really nice workout today, I think last night's carbs really helped me feel strong and push hard. Modified Velocity Diet seems to be going over well - not hungry, lots of protein, easy to stay within calorie restriction. Of course, this is just Day 2, let's see how it holds up..

Wed,13-Sep-2006: [90 pts]. 217.5lbs, 30%bf (tanita). 1700cal. Workout: Back/Shoulders + 28min cardio (350cal). I never feel like my back/shoulder workouts are great, and today was no exception -- hard, but just OK. Cardio was good though. Running out of Opticen, hope my recent order shows up soon.

Thu,14-Sep-2006: [90 pts]. 217.5lbs, 30.5%bf (tanita). 1800cal. Workout: none today. Ran out of Opticen! Will substitute Odwalla Super Protein as needed and hope the new batch shows up tonight. (Oops, found out it's not showing up until Monday.)

Fri,15-Sep-2006: [90 pts]. 216.5lbs, 30.0%bf (tanita). 2000cal. Workout: None.

Sat,16-Sep-2006: [89 pts]. 216.5lbs, 30.5%bf (tanita). 1700 cal. Workout: Legs. -1 for only one cardio session this week.

Sun,17-Sep-2006: [89 pts]. 216.5lbs, 30.5%bf (tanita). 2000cal. Workout: None. Food today was all solid, not only am I out of Opticen but it's hard to have a mostly-liquid diet with the fam (i.e. on the weekends).

Mon,18-Sep-2006: [89 pts]. 217.0lbs, 30.0%bf (tanita). 1700cal. Workout: chest/arms. Decent workout today, but not enough sleep last night, and for some reason feeling tired, bloated, fat & lousy tonight. Sigh. More Opticen/Nitrean arrived today..

Tue,19-Sep-2006: [89 pts]. 216.0lbs, 31.0%bf (tanita). 1500cal. Workout: none.

Wed,20-Sep-2006: [89 pts]. 215.0lbs, 30.0%bf (tanita). 1750cal. Workout: back/shoulders, 28min cardio (350cal). Tired, really physically tired this evening.. it was the cardio I think, or perhaps the combo workout + cardio. Really need to do cardio a lot more frequently.

Thu,21-Sep-2006: [88 pts]. 213.0lbs, 31.0%bf (tanita). 2650cal. Workout: none. Had an uncontrolled post-dinner craving that pushed me well over 2000cal today. Sigh. 213, I hardly knew ya, but see you again soon. -1 for pigging out.

Fri,22-Sep-2006: [86 pts]. 214.5lbs, 30.5%bf (tanita). 2700cal. Workout: none. -1 for no update. -1 for pigging out.

Sat,23-Sep-2006: [81 pts]. 215.5lbs, 30.0%bf (tanita). 3500cal. Workout: none. -1 for no update, -1 for soda, -1 for pigging out. -1 for missing a workout this week. -1 for missing a cardio this week.

Sun,24-Sep-2006: [79 pts]. No weight measurement. 1950cal. Workout: Chest/arms; cardio (24 min, ~250cal). -1 for no update, -1 for soda at baseball game.

Mon,25-Sep-2006: [79 pts]. 217.5lbs, 29.0%bf (tanita). 1650cal. Workout: Legs.

9/25 Note: Man, what the hell happened the past few days? Velocity Diet (modified) went all to hell, I ate solids most of the time, binged on M&Ms three days in a row (total, 8 handfuls over 3 days, but still), had soda for the first time in like 6 weeks, etc. Got back on track on Sunday but oh my: 213->217.5lbs in 4 days? I'm hoping it's mostly solid retention and water retention and comes off fairly quickly.. I was feeling totally lousy Saturday, and now (after Sunday and Monday workouts) feel pretty good again. Only 6 days left in this challenge!

Tue,26-Sep-2006: [79 pts]. 215.5lbs, 30.5% bf (tanita). 1500cal. Workout: Back/shoulders; cardio (18 min, 250cal).

Wed,27-Sep-2006: [79 pts]. 214.5lbs, 30.5%bf (tanita). 1700cal. Workout: none.

Thu,28-Sep-2006: [79 pts]. 214.0lbs, 30.5%bf (tanita). 1700cal. Workout: none.

Fri,29-Sep-2006: [79 pts]. 213.5, 30.5%bf (tanita). 2000cal. Workout: Chest/arms, cardio (25min, 400cal).

Sat,30-Sep-2006: [79 pts]. 212.0, 30.5%bf (tanita). 1950cal. Workout: Back/shoulders.

<hr>

SUMMARY:

Lost 7.5 lbs total, with major ups and downs:

- From: 219.5lbs x 30.5%bf (tanita) = 153.5lbs LBM and 66lbs fat

- To: 212.0lbs x 30.5%bf (tanita) = 147.34lbs LBM and 64.66lbs fat

If it was all fat loss it should have gone from 30.5%bf to ~28%bf. I suspect the tanita bf readout isn't all that accurate; pre-shower it read 30.5%, post-shower it read 28% with the same weight readout, but whatever. I feel strong, have been increasing my lifts, and seeing my belt size drop, and it feels like gaining muscle and losing fat.

On the 'Velocity Diet': Even modified, it's a PITA, but apparently it works. Even though I started it midway through and was on it for ~19 days (and four of those days were a blowup where I went a week backwards), I still lost 7.5lbs overall. I will keep it up as it seems like a reasonable way to keep the protein up and the calories down. I would love to drop another 5-10lbs next month and get to around 205 or 202. Gonna be tough, but nothing worth having is easy.

"Follow your dreams. You can reach your goals, I'm living proof...Beefcake, BEEFCAKE!!!" --Cartman

misle

Thu, August 24th, 2006, 01:33 AM

I haven't visited this forum for a while (new job + 10 new lbs), but this is a really good idea. I'm in.

GOAL: Cutting

WORKOUT SCHEDULE
Monday: Stationary bike, 30 mins; Weight training: chest & triceps (PM)
Tuesday: Stationary bike, 30 mins
Wednesday: Stationary bike, 30 mins; Weight training: back & biceps (PM)
Thursday: Stationary bike, 30 mins
Friday: Stationary bike, 30 mins; Weight training: delts & traps (PM)
Saturday Off
Sunday: Stationary bike, 30 mins; Weight training: legs (PM)

MEAL SCHEDULE
Five to Six meals per day (I'll determine what works best for me), one cheat day per week (yeah, I'm a glutton).

STARTING STATS
WEIGHT: 215

END STATS
WEIGHT:

DAILY LOG
[Week 1]
01.Sept.2006: Exercise got off to a great start. Can't say the same for diet. I spent the day traveling to my parents' house and seeing friends. Meals have been good, but I have not consumed enough today (I'll probably only get 4 meals, at most). [99]
02.Sept.2006: My day off. But I got a ton of exercise, running around playing paintball (woods) with a few friends. Meals still aren't going as planned due to not being at my house, but today is my day off/cheat day, so :p [99]

[Week 2]
03.Sept.2006: Everything went quite well today. [99]
04.Sept.2006: My diet still isn't what it should be, but my exercise routine is going well, despite my new '24' addiction. [98]
05.Sept.2006: Today blew. I'm getting tendonitis in my left heel area. Skipped cardio, hoping my heel would feel better. Diet was terrible today. [96]
06.Sept.2006: Downward spiral continues. Didn't exercise and another crappy diet day. I'm gonna try to turn it around tomorrow. [94]
07.Sept.2006: forgot [93]
08.Sept.2006: I'm trying to focus on my diet. I got some bad news (blood tests, high cholesterol, elevated liver enzymes). I'm going to wait to resume my exercise until I see the doc again on Monday. I really don't know what I should or shouldn't be doing right now, so I'll wait until I speak with the doc. [93]
09.Sept.2006: Day off

[Week 3]
10.Sept.2006: Played paintball for >3 hours today. Lots of running and sweating. And a few bruises. All good fun. Doc tomorrow to see how my exercise is going to proceed.
11.Sept.2006:
12.Sept.2006:
13.Sept.2006: Looks like I fell off the wagon. Time to get up, dust myself off and start again. :bang:
14.Sept.2006:
15.Sept.2006:
16.Sept.2006:

[Week 4]
17.Sept.2006:
18.Sept.2006:
19.Sept.2006: Out of town on business, no update
20.Sept.2006: Out of town on business, no update
21.Sept.2006: Out of town on business, no update
22.Sept.2006:
23.Sept.2006: Alright, I've royally screwed up this month. I will start again in October. My doc has asked me to get back down to my "fighting weight" so I have a good reason.

Nowhereman

Thu, August 24th, 2006, 02:14 AM

GOAL: Lower body fat

COMMENT: I want to reach 145LBM, although I would bulk up again later, this is the weight I would like to reach before I switch to a cut. I got sick in August and I didn't workout during the later days of the month. I needed to look at my bulking diet anyway and make some changes. I have been stuck with the same LBM for a while now and if I don't gain anymore by the end of this month I might look into Swolecats program for bulking. I am kind of broke, and will be for a while, so I would really like to go about this on my own, even though I have read great things about the program. As I said in last months challenge my body fat is a little bit high. I will cut until it reaches 12 percent, although I'm leaning towards 15 percent, and then I will cut. Hopefully I will be able to get down quickly, since I started a week early, and then switch over to bulking. With any luck I will cut and bulk up this month.

WORKOUT SCHEDULE
Monday: off
Tuesday: Chest, Shoulders, Triceps and Abs
Wednesday: Morning 30 minute cardio. Afternoon: Back,biceps, and abs

Thursday: 30 min cardio
Friday: 30 min cardio
Saturday Legs and abs
Sunday: 30 min cardio

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

STARTING STATS
WEIGHT: 160
BODY FAT: 19.5
ARMS: 13
CALVES: 14
CHEST: 37
FOREARMS: 11.5
HIPS: 36
THIGHS: 21.25
WAIST: 33.5

END STATS
WEIGHT: 152.5
BODY FAT: 15.46
ARMS: 12
CALVES: 13.75
CHEST: 36
FOREARMS: 11
HIPS: 35
THIGHS: 21.25
WAIST: 32

If you miss an update: -1.
Miss a workout for any reason: -1
Miss a meal for any reason: -1
Eat an unscheduled "cheat" meal or snack:-1

DAILY LOG

Sep 1: Got off to a good start. Did some Liss cardio this morning and I plan to have my cheat meal today. I might decide to have it tomorrow instead. [100 points]

Sep 2: I woke up late today. I usually do on the weekend but not this late. I'll head over to the gym right after breakfast. Looks like I'm down on my body fat, but also my LBM. I'll wait 2 more weeks to see what happens before I make any changes to my diet. [100 points]

Sep 3: I woke up late again. I had a good workout yesterday and I'm off to go do cardio. [100 points]

Sept: 4

Sep 5: Damn I forgot to update yesterday. It was my day off and I was on the comp for most of the day and I forgot oh well. Everything was fine otherwise. [99 points] :mad:

Sep 6: Didn't forget to update. Chest, shoulder, and tricep workout was quick. I'm not taking that long in the gym right now. [99 points]

Sep 7: I didn't workout on my legs yesterday. There was a funeral I needed to attend. I will get it in today after work and school. [98 points]

Sep 8: I got in the leg workout I missed earlier in the week last night. It was a good one too. I went up in reps, despite the fact that I'm cutting. I only got 4 hours of sleep, but I still managed to do my cardio this morning. I'm guessing I'm going to be very tired later. [98 points]

Sep 9: Did my cardio yesterday and got in all my meals. So far so good. I will probably have another cheat meal today so I'll take off the point tomorrw. [98 points]

Sep 10: Had another cheat meal yesterday I did do my back and arms. [97 points]

Sep 11: Did my cardio yesterday and watched some football. Everyone in the AFC West lost. Go Raiders! [97 points]

Sep 12: My team stinks! Other than that good day off. [97 points]
Sep 13: I performed more reps on all my exercises yesterday, excpet the shoulder press. I woke up early not wanting to do cardio but I forced myself up and feel good about it. [97 points]

Sep 14: It's the same thing every morning I have to do cardio. I don't feel like getting up but feel better about it afterwards. Good leg workout yeterday. [97 points]

Sep 15: About halfway throught the month. I didn't struggle so much out of bed to do cardio this morning. Tomorrw back and ams. [97 points]

Sep 16" I can tell you this. There is now way I'm making it to the gym. I've been using on of John's tips on time magagement and have decided to do all my chores I've been putting off. I've done it pretty much all week. I went to sleep early last night so I could cut the grass this morning and then head out to the gym. Well I guess I was tired I slept about 10 hours. I started to cut the grass and I'm still not done, with just the front yard. I'm tired I don't even want to pick it up. The gym is about to close in a bit and I won't be able to make it. I'll go tommorrow. [96 points] :(

Sep 17: I did my cardio today and my missed workout. Everything else is good. [96 points]

Sep 18: I woke up real early today. I was even considering changing one of my cardio days for today. I opted not to and I got some other stuff done. I had my cheat meal yesterday. [96 points]

Sep 19: I got some extra rest in last night, I'm going to sleep earlier now. I got up and did some cardio. I am pedaling at the same resistance and it is a lot easier than at the start of the month. I need to go much faster. I don't know if that is the fact that the bike is cheap or I'm getting better. [96 points]

Sep 20: Cardio again this morning. My heart monitor was acting funny. I bought it this year. I hope its not messing up. I also went to the gym yesterday and I had all my meals. [96 points]

Sep 21: Well I said I was going to decide if I will bulk up starting next week or continue to cut. I stated that if I dipped below 150 pounds I would bulk up, If not I will continue to cut. The thing is I weigh the same thing as on Sunday, and I'm sure I've lost some fat. I know its now going to be exact but now I'm now sure if I should bulk or cut. I'll decide on Saturday. Leg workout yesterday was good. [96 points]

Sep 22: I will start to bulk up starting Sunday. I just finished my last day of cardio. YES [96 points]

Sep 23: Did my last workout before my bulk. Next week new exercises and diet. [96 points]

Sep 24: Had a good workout yesterday. Arms were pretty pumped and so was my back. [96 points]

Sep 25: I was going to have a cheat meal yesterday but decided not to. I started my bulking diet and made the changes necessary. I started loading up on my creatine. Today will be the same thing. Tomorrow will be my first bulk workout for this cycle. [96 points]

Sep 26: I had a restful day of yeterday. I finished loading with my creatine and now I will take the maintenance dose. [96 points]

Sep 27: I had a good chest workokut yesterday. Good on all my meals as well. [96 points]

Sep 28: Yesterda was my leg day. I had a good sweat afterwards. I also had my cheat meal. [96 points]

Sep 29: Month is almost over. I had all my meals and everything else was good. [95 points]

empcesar

Thu, August 24th, 2006, 09:36 AM

EMPCESAR

GOAL: To gain mass

COMMENT: To be consistent in my daily workouts for personal improvement! And to look good for the finace! :D

WORKOUT SCHEDULE
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

MEAL SCHEDULE
5-6 meals per day, one cheat meal per week (Weekend).

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

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

[Week 1]
01.Sept.2006:
02.Sept.2006:

[Week 2]
03.Sept.2006:
04.Sept.2006:
05.Sept.2006:
06.Sept.2006:
07.Sept.2006:
08.Sept.2006:
09.Sept.2006:

[Week 3]
10.Sept.2006:
11.Sept.2006:
12.Sept.2006:
13.Sept.2006:
14.Sept.2006:
15.Sept.2006:
16.Sept.2006:

[Week 4]
17.Sept.2006:
18.Sept.2006:
19.Sept.2006:
20.Sept.2006:
21.Sept.2006:
22.Sept.2006:
23.Sept.2006:

[Week 5]
24.Sept.2006:
25.Sept.2006:
26.Sept.2006:
27.Sept.2006:
28.Sept.2006:
29.Sept.2006:
30.Sept.2006:

escher

Thu, August 24th, 2006, 10:18 AM

Escher's Sept 100pt Challenge
-Count me in
Goal

Lose bf, and gain lean muscle. Short term goal is to get ab definition and larger arms. More importantly to continue to stay on track and training hardcore.

Comment

Thanks John for continuing this great idea. Was very helpful for August. Most difficult thing I found wasnt the diet and the exercise, but finding time to log it. Starting out this month with good excitement. Measurements today my arms were 17.5 flexed. Never before have hit the 17" mark!! Good things to follow. Will update with a pict on the 2nd.

Exercise Schedule

Mon: biceps/triceps
Tues: legs/shoulders
Weds: chest/abs
Thurs: back/biceps
Fri: triceps/abs
Sat/Sun: rest day

Nutritional Schedule

Six meals per day, ONE cheat meal and ONE cheat "snack" per week (usually Sunday but this will need to be flexible).

Starting Statistical Data: note: Will be updated prior to Sept 1st
B]Ending Statistical Data: [/B]note:measurements done 'cold'/warmed up Sept 1, 2006
WT: 226.5 lbs
BF: apx 14-15%
ARMS: 16"/17.5... Wahooooo!!!
CALVES: 17"
CHEST: 46" /46"-
FOREARMS: 13" /14"
HIPS: 36"
THIGHS: 22"
WAIST: 35"

[Week 1]
01.Sept.2006: Got in my morning workout, and shat my pants at my bicep measurement. I had hit my 17" goal and surpassed it by .5 Now for 18! Diet fine. 100pts
02.Sept.2006: Rest Day. Went to the zoo.. took my kids to see their family, and I almost left them with the apes.. Had some trail mix for my snack.

[Week 2]
03.Sept.2006: Rest day. Did real well with the diet, Although I had a HUGE Portion of steak for supper. good protien.mm mm . Running VERY low on sleep. Must get some
04.Sept.2006: nothing notable 100 pts
05.Sept.2006:nothing notable 100 pts
06.Sept.2006: nothing notable 100 pts
07.Sept.2006:
08.Sept.2006:
09.Sept.2006:

[Week 3]
10.Sept.2006:
11.Sept.2006:
12.Sept.2006:
13.Sept.2006:
14.Sept.2006:
15.Sept.2006:
16.Sept.2006:

[Week 4]
17.Sept.2006:
18.Sept.2006:
19.Sept.2006:
20.Sept.2006:
21.Sept.2006:
22.Sept.2006:
23.Sept.2006:

[Week 5]
24.Sept.2006:
25.Sept.2006:
26.Sept.2006:
27.Sept.2006:
28.Sept.2006:
29.Sept.2006:
30.Sept.2006:

Starting
http://i5.photobucket.com/albums/y166/escher007/progress/front_sept9_2006.jpg

pabelanger

Thu, August 24th, 2006, 12:41 PM

PaulB's Official "100 Challenge" post

GOAL: Cutting

COMMENT: Want to drop 10lbs this month.

WORKOUT SCHEDULE
Monday: Running, 45 mins (aerobic, fasted) (AM); Weight training: Legs (PM); Kickboxing (PM); Jui-jitsu (PM)
Tuesday: Running, 45 mins (aerobic, fasted) (AM); Weight training: Arms / Abs (PM); Kickboxing (PM)
Wednesday: Running, 45 mins (aerobic, fasted) (AM); Weight training: Shoulders / Traps (PM); Kickboxing (PM); Jui-jitsu (PM)
Thursday: Running, 45 mins (aerobic, fasted) (AM); Weight training: Back (PM); Kickboxing (PM)
Friday: Running, 45 mins (aerobic, fasted) (AM); Weight training: Chest (PM); Kickboxing (PM); Jui-jitsu (PM)
Saturday: Kickboxing (AM); Jui-jitsu (AM); Competitive Jui-Jitsu (PM)
Sunday: Rest day

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

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

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

cache529

Thu, August 24th, 2006, 04:19 PM

GOAL: Cutting -- For September I hope to lose about 12 lbs. I would be happy with just 8 - 10 lbs; A high goal but I think I have a lot of body fat to justify rapid weight loss.

COMMENT: I put on about 35-40 pounds in the last couple of years after getting married. I've been a long time lurker (way before my Join Date) but first time poster. I would like to get rid of my bad habits (need portion control), get back in shape, and exceed the fitness level I was in two years ago. This is my first Challenge and I hope I'll stay consistent. My schedule sucks; it's so inconsistent. This calls for more preparation. As of 9/05 I have to make Tuesdays and Thursdays my rest days.

EVENING WORKOUT SCHEDULE
Monday: Running 30-45 mins; Weight training: chest & triceps
Tuesday: (Work and School) -- Impossible to Train
Wednesday: Running 30-45 mins; Weight training: back & biceps
Thursday: (Work and School) -- Impossible to Train
Friday: Running 30-45 mins; Weight training: shoulders & legs
Saturday: Stationary bike, 60 mins;
Sunday: Running 30-45 mins or Stationary bike 23 mins HIIT

MEAL SCHEDULE for Monday thru Friday: (I will try not to have cheat meals)
05:15 AM -- Breakfast
08:00 AM -- Snack
10:30 AM -- Early Lunch
03:00 PM -- Late Lunch
07:00 PM -- Dinner

Meal Schedule for Saturday and Sunday:

Wake Up -- Breakfast
+ 2.5 hours -- Snack
+ 2.5 hours -- Lunch
+ 2.5 hours -- Snack
+ 2.5 hours -- Dinner

STARTING STATS
HEIGHT: 6 feet 1 inch
WEIGHT: 212 pounds
BODY FAT: ~25% (used some online calculators with tape measure inputs)
ARMS:............14.5
CALVES:.........16.25
CHEST:..........43.75
FOREARMS:.....12.0
HIPS:.............40.5
THIGHS:.........24.0
WAIST:..........40.0

TRACKING: Each "X" represents a point lost; I will tally at the end of the month.
Missed a Workout: XXXX
Missed an Update:
Eating an unscheduled cheat meal or snack: XX

RUNNING TOTAL:

[Week 1]

09/01/06 -100- I went for a short walk; substituted 40 mins of stationary bike for running since I ran about 13 miles the past 5 days; I hope that's not cheating. I completed my shoulder and leg workout. Also, getting off to a good start I didn't miss any meals. :D

09/02/06 -100- With today being Saturday, I realize I need to come up with a weekend schedule since there's no way I'm waking up at 4:45 AM like I do on the weekdays. This mainly affects my meal schedule./Just finished pedaling for an hour on the stationary bike. 20 mins in Endurance, 20 mins fat burning and 20 mins in strength training program./Meal schedule followed; keeping all my points!

[Week 2]
09/03/06 -99- [-1]Day off, no training. I was watching a movie with my wife and had a couple handfuls of chex mix.

09/04/06 -99- Ran 30 mins on threadmill at 10-min-mile pace; Worked on chest and triceps; Ate 5 clean meals. Yes! no points lost!

09/05/06 -98- Today was my first day of class. It totally screwed up my schedule. I thought I could fit in some HIIT before class, but there was no time to eat and digest. I skipped the workout and still got to class late, so I have to make Tuesdays and Thursdays my rest day and work hard the rest of the week. More modifications to come, but at least I'll be ready for October. My meals went okay...I had my dinner kind of late. I need to prepare dinner and take it to class. [-1]

09/06/06 -97- I got my exercise in by changing the rear brakes in my friend's car, but I'll go ahead and deduct a point anyway for missing my workout. Meals went fine today.

09/07/06 -97- Rest Day; Meals okay.
09/08/06 -96- Went to visit my in-laws; missed my workout. [-1]
09/09/06 -96- Today, I did my Cardio and Worked out my back and shoulders since I haven't worked out in a couple of days. It's about 1/3 of the way through...I'll try not to miss any more points and focus on my goal!

[Week 3]
09/10/06 -94- And the Downward spiral continues...AGGGHHH!!! No workout; ate cheat meal [-2]
09/11/06 -94- Yes! Ran well and worked out my chest, triceps, and abs.
09/12/06 -94- Rest Day.
09/13/06 -94- Ran ~3 miles up and down hill.
09/14/06 -94- Rest Day
09/15/06 -94- Ran a shorter distance today; worked out shoulders; meals okay.
09/16/06 -92- Went out with friends for dinner. No workout. [-2]

[Week 4]
09/17/06 -90- Missed update. No Workout (Still tired from the night before). [-2]
09/18/06 -88- Missed update. No workout. [-2]
09/19/06 -87- Missed update. Rest Day [-1]
09/20/06 -87- Ran up and down stairs; worked out shoulders and biceps. Meals okay.
09/21/06 -87- Rest Day (some push ups and dips); Meals okay.
09/22/06 -86- Washed car! got some cardio, but not enough; meals were okay [-1]
09/23/06 -84- Friend's birthday; no workout ate a lot [-2]

[Week 5]
09/24/06 -83- sick; no workout [-1]
09/25/06 -83- I'm still sick, I can believe this is the last week. I'm not at all satisfied with my score right now, but I hope to do better next month. No Workout today; meals were okay.[-1]
09/26/06 -82- Rest day; I'm still sick. I had some junk food today.[-1]:(
09/27/06
09/28/06
09/29/06
09/30/06

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

rwm

Fri, August 25th, 2006, 05:11 AM

Goal:Break bad habits and develop good ones.
Reason:
I am 4 weeks into my tranformation following a shoulder injury and years of bad habits. So far so good, but September is a nightmare month at work and I think if I can hold things together then I will have a good chance in the long term.
How:

Maintain daily exercise diary
Start and use food diary
No beer, one cheat meal per week

45 mins cardio @ 60%-80% max bpm, M,T,W,Th,Fr,Sat, before work
Heavy weights M, W, Sat in evening. Intense, progressive, to failure.

Sept 1: 100 points. So far, so good!
Sept 2: Good workout, but no update. 99 Points
Sept 3: Good workout, but no update. 98 Points
Sept 4: At last I've updated it! Still 98 points. I'll try harder to get to a computer now.
Sept 5: No update, 97 points.
Sept 6 No update, 96 points, no cardio, 95 Points. Cr*p, I'm going to lose this challenge!
Sept 7 Good mixed workout. 95 points.
Sept 8
Sept 9
Sept 10
Sept 11
Sept 12
Sept 13
Sept 14
Sept 15
Sept 16
Sept 17
Sept 18
Sept 19
Sept 20
Sept 21
Sept 22
Sept 23
Sept 24
Sept 25
Sept 26
Sept 27
Sept 28
Sept 29
Sept 30

DecemberReign

Fri, August 25th, 2006, 04:06 PM

9/1/2006 It begins... I have never been good at being dedicated to plans. I am more of a spontaneous person who has worked out for many years, but never focused or dedicated. My goal would be to stay above 90 points. I will stick to one cheat meal per week. No alcohol except for a week where it is possible since I will be at a conference and out to parties and a concert.

GOAL: Cutting & Surviving

COMMENT: Starting weight this morning was 180.5#'s - Not really worried about measurements, but I should have my pic up by tomorrow. The before and after pic will hopefully show a little difference. I may invert the color to see if that helps show definition changes (I hope!)

WORKOUT SCHEDULE

Monday: Cardio and/or Lifting Cardio (30-60 Minutes)

Tuesday: Cardio and/or Lifting Cardio (30-60 Minutes)

Wednesday: Cardio and/or Lifting Cardio (30-60 Minutes)

Thursday: Cardio and/or Lifting Cardio (30-60 Minutes)

Friday: Cardio and/or Lifting Cardio (30-60 Minutes)

Saturday: Cardio and/or Lifting Cardio (30-60 Minutes)

Sunday: Cardio and/or Lifting Cardio - Optional Day Off

MEAL SCHEDULE

Four to six meals per day, one cheat meal per week.

Supplements:

(1) Multi + (2) 81mg Aspirin
(5g) Creatine
(6) Greens +
(5) Greens + Fiber
(6-10) Fish Oil

Exceptions are:

Houston Conference: 9/17-9/22 (Probably a poor eating week with daily workouts planned - points lost if no workouts on 9/18-9/21)

STARTING STATS

HEIGHT: 5' 11"
WEIGHT: 180.5 pounds

http://omnifire.com/files/jsf912006.JPGhttp://omnifire.com/files/jsf912006invert.JPG

END STATS

WEIGHT:

DAILY LOG

SEP 1: -0 points [100 points]

Weight: 180.5

Morning workout - 2.2 mile run at 4mph-7.5mph for 22 minutes - HIIT Bike Ride 15 minutes (Total = 37minutes)

Ate cleanly and all meals completed. All supplements taken. Solid first day all around.

SEP 2: -0 points [100 points]

Weight: 178

Morning workout - 2.9 mile run at 4mph-7mph for 32 minutes - Chest High Rep Workout

Ate cleanly all day and all meals. All supplements taken.

SEP 3: -0 points [100 points]

Wight: 178

Optional Day Off from Lifting and/or Cardio. May or may not take it... Ran for 25 minutes and biked another 15 minutes of HIIT.

Enjoyed my cheat meal for supper which will definitely show in my morning weight. Otherwise, I ate all meals and all supplements as planned.

SEP 4: -0 points [100 points]

Weight: 179

Morning Workout - Ran for 30 minutes - 2.8miles - Worked on Shoulders, Biceps and Triceps...

No State Fair - so all clean eating today and supplements. Great day all around!

Ate cleanly all day and had a great workout this morning. All meals 100% healthy!

SEP 5: -0 points [100 points]

Weight: 178.5

Morning Workout - HIIT Running for 15 Minutes - All Body Lifting for another 20 minutes,

Great start - even made better by my kids going back to school today!!!

Still doing great for 5 days though... :) Weight is coming off but I am more concerned about some fat loss.

SEP 6: -0 points [100 points]

Weight: 178

Evening Workout - HIIT Running for 20 Minutes - Intervals were 4mph & 11.5mph - Chest Workout After

Ate all meals and all supplements - had a great shake recipe - Pumpkin Spice Shake - very good.

SEP 7: -0 points [100 points]

Weight: 177.5

Doing another afternoon workout (around 4pm) - HIIT Bike Ride & Light lifting (All Body)

Really going to focus on carb timing the rest of the challenge. If I workout in the morning it is so much easier, but afternoon/evening workouts really make it more difficult.

Ate all meals and all supplements.

SEP 8: -0 points [100 points]

Weight: 177

Doing another afternoon workout (around 4pm) - Cardio Run - 3-8.5mph intervals for 40 minutes (3.66 miles) - Lifting consisting of Squats and Goblet Squats.

I ate all my meals and all my supplements and was solid from morning to night. Weight won't keep going down too fast.

SEP 9: -1 points [99 points]

Weight: 177.5

Got a busy weekend planned, but I would like to get a solid lifting session in today. Cheat meal will be planned for either today or tomorrow.

I need a day off from cardio and lifting - decided to do that today after about 10 straight days. No cheat meal yesterday and no cheat day planned today.

Had another great day of eating and played a little volleyball for a fun workout. That was it! I lose a point because no matter what, my schedule said a cardio and/or lifting session (-1 point). Only Sunday is optional.

SEP 10: -0 points [99 points]

Weight: 177.5

Today will be football and maybe a full body workout later today. My team doesn't play until tomorrow anyway. :)

I love opening football season and would love another rest day. Did a full body workout - about 22 exercises in total and a little bike for the cooldown. In all, about 40 minute workout - very intense.

I have had a very solid day of eating with no bad food or any cheat food. All supplements taken.

SEP 11: -0 points [99 points]

Weight: 176.5

The weight keeps coming off, but I doubt I will see below 175 at the end of the month. Even if I wasn't going out of town. The fact that I am going out of town next Sunday and won't be able to weight myself and the temptations to eat poorly will be tough enough. The worst problem is that there really isn't much I can do. I can bring some food, but mostly it will be meals out. Watching what I eat will be paramount.

I plan on doing a little cardio tonight with a weight session focused on my shoulders. I won't be concerned about pattern of lifting during my cutting, but I am building up to 5x5 workouts for October.

Had a good cardio workout (HIIT) - Ate well all day with all supplements taken.

SEP 12: -0 points [99 points]

Weight: 176

Evening Workout Planned. Be back later.... Did a 20 minute HIIT workout that was exactly 2 miles. After that, I did a 5x5 Chest Workout. Very solid all around and not very hard to do at all.

All of my meals have been perfect and supper is the same. All supplements taken and I am looking forward to taking it easy tonight and relaxing. The weight is still slowly coming off, but I don't suspect that my weight will be much different today than on the 30th. That trip to Houston is calling my appetite!

Until tomorrow...

SEP 13: -0 points [99 points]

Weight: 177.5

Late afternoon workout planned today. Solid eating planned... until later...

I skipped my workout today so I lose a point. All meals were solid though my carbs have been up again. (-1) points

SEP 14: -0 points [98 points]

Weight: 178

Already did my workout this morning, so I am set. Focusing on a good meal plan today with less carbs and still hope to add an additional workout this afternoon.

Ate all meals and all supplements. A good day all around.

SEP 15: -0 points [98 points]

Weight: 178

Evening workout planned... until later... All around good day of eating and working out.

SEP 16: -0 points [98 points]

Weight: 177

Last day of entering information until next Saturday. I leave for Houston tomorrow and probably won't have a chance to update. Evening workout planned and solid eating planned. :)

SEP 17: -0 points [98 points]
Fly from Mpls to Houston at 9am

SEP 18: -0 points [98 points] Houston
SEP 19: -0 points [98 points] Houston
SEP 20: -0 points [98 points] Houston
SEP 21: -0 points [98 points] Houston
SEP 22: -0 points [98 points] Houston

SEP 23: -0 points [100 points]
SEP 24: -0 points [100 points]
SEP 25: -0 points [100 points]
SEP 26: -0 points [100 points]
SEP 27: -0 points [100 points]
SEP 28: -0 points [100 points]
SEP 29: -0 points [100 points]
SEP 30: -0 points [100 points]

Goal is 90+ points on 9/30/2006

featherz

Fri, August 25th, 2006, 05:57 PM

Wow I'm page 3 again! :)

WORKOUT SCHEDULE
Monday: Fasted AM Cardio, Full Body Workout PM (NROL)
Tuesday: Plyometrics or HIIT
Wednesday: Fasted AM Cardio , Full Body Workout PM(NROL)
Thursday: REST DAY
Friday: Fasted AM Cardio, Full Body Workout (NROL)
Saturday: AM Circuit Training or HIIT
Sunday: HIIT and or/Yoga, P90X workout (random)

(NROL: New Rules of Lifting, Fat Loss III +P90X)

MEAL SCHEDULE
six meals per day, one cheat DAY per week (Saturday). Weigh in is on Friday. I eat BFL style, P/C at each meal, approx 40/40/20. Fish Oil Caps 6/day.

My goal is to maintain, perhaps trim a little. Even at 'goal', I need challenges to keep me in line as I am not training for any specific goal. I'd also like to be able to increase fitness levels this month and perhaps do a few unassisted palms forward pullups (I can do chinups without much difficults).

STARTING STATS
WEIGHT:124.4
BODY FAT:17% (Omron)
ARMS:10.5
CALVES:13.5
CHEST:31.5
FOREARMS:
HIPS:32.5
THIGHS:18.5
WAIST:23

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

[Week 1]
01.Sept.2006: Morning cardio done, weights later today. Tomorrow is free food day AND my anniversary but will be doing a workout as well. Weights done! :) {100 points}.
02.Sept.2006: Morning cardio done. Free food day YAY. We're going to claim jumpers. I generally double workouts on free day so will do some extra exercise later. (100 Points)

[Week 2]
03.Sept.2006: Morning Cardio done, chest and back from P90X done. More pullup/pushup fun! (100 pts)
04.Sept.2006: Going to the inlaws today but that's easy, I'm bringing my own 'cookout' food (ground turkey breast). DId my cardio and weights already since I won't be home all day. Will update later if I stray from plan. :) (100 pts)
05.Sept.2006: Did morning cardio this morning and just finished Plyo + bodyweight/core exercises. Diet on track! (100 points).
06.Sept.2006: New job confirmed! I start on Monday. Weights and an hour+ of kickboxing all done. Diet OK. (100 points).
07.Sept.2006: Rest day although I admit to a little cardio. Diet on track but for some reason I am starving today!
08.Sept.2006: Decided to do something different today - started with Crossfit. Was going to start yesterday, but yesterday's workout of the day was a 10K run - I do like running, but there's nowhere safe to run where I live. No sidewalks, unpaved roads, lots of traffic where there IS paving - and if that doesn't get me there's loose dogs everywhere. (it's a mountain community). Today was 'Cindy', which is pullup/pushups and squats. I also threw in 45 minutes of kickboxing. Diet on track, tomorrow is free day!.

09.Sept.2006: Free day for food, morning cardio done. Weights will be later. Still 100 points.

[Week 3]
10.Sept.2006: Crossfit again today. Yowsa, have you SEEN these workouts? Today was:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I had to modify this quite a bit, but did get all the reps in. Had to use a shorter step for the box jumps, a 12# medicine ball and lighten up the weight for the pushpresses. Oh, and use a dumbbell for the kettlebells. Diet OK, still 100 points. Tomorrow is the first day of the new job!

11.Sept.2006: Crossfit again today plus HIIT cardio. Diet on track. 100 points! :)
12.Sept.2006: Crossfit and kickboxing done. Diet on track!
13.Sept.2006: Weights and Cardio done. Knee hurting today so had to keep it low impact. Tomorrow is rest day but it will be busy with the new job, then a home visit after work. bleh.
14.Sept.2006: Rest day! Diet perfect. :)
15.Sept.2006: Cardio and weights done. Diet perfect even with a late night shift (yawn). Somehow it's easier to eat 'clean' when you are running yer ass off all night. Didn't even blink at the huge pizza.
16.Sept.2006: Free food day! Did cardio this morning, will do a crossfit bout this evening. Partee!

[Week 4]
17.Sept.2006: Cardio and weights done. Diet A-OK. :)
18.Sept.2006: Cardio done, weights will be later. Just chilling out after an extremely busy weekend. Diet is OK so far! Hope everyone is sticking to plan. Easier for me as I am maintaining this month.
19.Sept.2006: Diet OK, just Plyo this evening. Usually do double cardio,but not taking a point off as single cardio is the only 'mandatory' option. :)
20.Sept.2006: Diet fine. Cardio done, crossfit today instead of weights (pullups, pushups, bw squats and situps).
21.Sept.2006: Diet and cardio done although it was supposed to be a rest day. :)
22.Sept.2006: DId full body weights today plus cardio. Diet is OK but can't wait until free day tomorrow! :)
23.Sept.2006: Free day, weights and cardio done. Cutting the calories next week as measurements a little up. I doubt it's actual fat, but juuust in case. :)

[Week 5]
24.Sept.2006: Did well today, just double cardio as weights are tomorrow. Diet fine - cheat day yesterday was pretty moderate. Just a ben and jerry's ice cream cone and a few cookies. :)
25.Sept.2006: Cardio and weights done. Diet OK and food made for tomorrow.
26.Sept.2006: Cardio this morning, rest this evening since I did plyo yesterday. Tomorrow is a weight day. Diet great, cutting calories down since it appears I am adding a little pudge (could just be hormones).
27.Sept.2006: Cardio and weights done, diet on track.
28.Sept.2006: Cardio and weights done, diet on track.
29.Sept.2006: Today is 'rest day' but did a bit of fasted AM cardio this morning because I was up early. Diet will be on track because I'll be at work and have little choice in the matter !:)
30.Sept.2006: Wow, perfect diet and perfect workouts this month and I actually gained almost two pounds. Ah well. Mebbe I was working out too much. I haven't gained that much in two years. Next month = cut cut.. Probably should cut down the workouts a tad, believe it or not. We shall see. :(

tree

Fri, August 25th, 2006, 06:09 PM

GOAL: Cutting

POINTS LOST BY...
missing an update
Missing a workout
Missing a meal
Eating an unscheduled cheat meal or snack

[Week 1]
01.Sept.2006:i live in aus my updates will be a few hours before everybody elses... Lost no points today {100}
02.Sept.2006:today went good {100}

[Week 2]
03.Sept.2006:WOW! what a great day!! {100}
04.Sept.2006:today was ok... fortunatly though.... still {100}!
05.Sept.2006:
06.Sept.2006:opps! missed an update! - 1 point ... {99}
07.Sept.2006:today was so so, but oh well 0 points lost {99}
08.Sept.2006:Due to personal issues i will have to withdraw from this months '100' challange. Hoping to pick it back up again next month
09.Sept.2006:

BradR

Fri, August 25th, 2006, 10:16 PM

Dangit, ok here we try again:

9/1
9/2
9/3 :confused:
9/18 Ok, forget this. Got coaching with iron addict. Will see..

gracellent

Sat, August 26th, 2006, 01:32 AM

Almost backed out of this due to extenuating circumstances (moving to another island, recent surgery, etc.) but I figure, this couldn't hurt.

GOAL: Cutting and toning.
An ideal loss of 5-10lbs overall, plus an increase in strength.

COMMENT: My last year of college is starting and I need motivation to remember that my body exists, and I am not just a brain on a stick that needs to churn out pages and pages of poo for my professors. Also, I really hope my boyfriend does this challenge too, because I registered for him already. :whistle:

WORKOUT SCHEDULE

M
-Cardio (elliptical/running)
-Total strength workout (arms, legs/glutes, abs)

T
-Cardio

W
-Cardio
-Total strength workout

R
-Cardio

F
-Cardio

Sa
-Cardio
-Total strength workout

Su
-Rest

MEAL SCHEDULE:
5 meals a day. One cheat meal sometime over the weekends. No cheat snacks, but an allowance of one (1!) cup of coffee per week...gotta wean myself off of it. Lotsa fiber, and loads of H2O! If I feel dehydrated at the end of the day, I will deduct a point.

STARTING STATS
WEIGHT: 115

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

[Week 1]
01.Sept.2006: I'm writing this on Sept. 2 because I didn't have Internet access. In fact, my apartment is still not wired and we'll be living without cable till late next week (!!). Yesterday was moving day and though my mom claims that I did enough work to count as cardio, I'll take a point off. [99]
02.Sept.2006: Today, among all the hectic moving crap, I managed to get in some workout time. Woo! I feel good. [99]

[Week 2]
03.Sept.2006: Sunday = Rest. And that is what I did. I also didn't really eat a cheat meal but I did eat a cheat snack...my boyfriend baked a peanut butter brownie blondie. It was great. While it lasted. ;)
04.Sept.2006: Minus one for today! I did eat well, but I didn't go to the gym. Why? Because it was Labor Day. I live in New York City. SALES. I did do a lot of walking and my feet are hurting, but it still doesn't count. I don't regret this one, because you should see my closet now. [98]
05.Sept.2006:
06.Sept.2006:
07.Sept.2006:
08.Sept.2006:
09.Sept.2006:

[Week 3]
10.Sept.2006:
11.Sept.2006:
12.Sept.2006:
13.Sept.2006:
14.Sept.2006:
15.Sept.2006:
16.Sept.2006:

[Week 4]
17.Sept.2006:
18.Sept.2006:
19.Sept.2006:
20.Sept.2006:
21.Sept.2006:
22.Sept.2006:
23.Sept.2006:

[Week 5]
24.Sept.2006:
25.Sept.2006:
26.Sept.2006:
27.Sept.2006:
28.Sept.2006:
29.Sept.2006:
30.Sept.2006:

-Grace

kalch

Sat, August 26th, 2006, 09:45 AM

Im in:

Stats:
May 23, 2006: 229lbs; 36 % BF
Aug 26, 2006: 210llbs; 29 % BF

September 30th Goals
Weight: 202 lbs
% BF: 27%

My ultimate goal isn't to be in the 10% BF range, but more in the 20-22% and be healthy, strong, fit, confident and in control of my eating, body and training. I dont think i have it in me to be much less than 20% BF and maintain it.

I do have to be honest as well, some of the stats i've seen from postings in the JSF forums are pretty amazing and the discipline to get there is amazing. I know I am not someone that is going to lose 10 % body fat in 3 months, or diligently count my calories enless someone lays out exactly what to eat everday, so i try to just make "healthier choices" and keep ortion sizes down to smaller ones, and more frequently.

I workout with a trainer on Monday's and Friday's in a private studio where we do a full body aerobic/strength circuit, and on Wednesdays I go to the gym myself. There is strength training in between cardio, e.g. 5 minute run then 2 upper body exercises; 5 minute run then 2 lower body exercises; 5 minute run 2 upper body exercises; 5 minute run 2 upper body (you get the picture).

I golf a ton, so some days my cardio may be replaced by walking 18 holes of golf carrying my golf bag (not an intense, but a great walk and can burn lots of calories).

Workout Regime:
Monday: Full body with some cardio
Tuesday: Cardio (running/biking/something aerobic) 45-60 min
Wednesday: Full body with some cardio
Thursday: Off
Friday: Full body with some cardio
Satruday: Golf or 45-60 mins cardio
Sunday: Golf or 45-60 mins Cardio

This schedule allows a bit of flexibility so as to if I miss a friday strength training, I have saturday to fit it in, as I won't do a full body workout two days in a row.

eating goals:
-no bad desserts
-no fast food
-no white pastas/rice/bread etc
-"eat smart"

would the above still be worthy of my sigining up?

Water

Sat, August 26th, 2006, 04:07 PM

GOAL: Cutting

COMMENT: Inflammation problems. Have to rest and see how that goes. Cardio, squats and abs are still on though.

WORKOUT SCHEDULE
Monday: Running (am). Abs.
Tuesday: Cardio of choice (w/ heart rate minimum), 45 mins (pm). Abs.
Wednesday: Interval training, bfl style (pm).
Thursday: Running (am). Abs.
Friday: Weight training: Legs and abs (pm).
Saturday: Off
Sunday: Interval training, bfl style (pm).

MEAL SCHEDULE
No schedule, only max limit on cals, 1800 and min. limit of protein, 120 g. Cheat day on Saturdays.

STARTING STATS
WEIGHT: 63 kg
HIPS: 99.5 cm
THIGHS: 55.1 cm
WAIST: 72.0 cm

END STATS
WEIGHT: 61 kg
HIPS: 98.3 cm
THIGHS: 54.5 cm
WAIST: 69.4 cm

DAILY LOG
SEP 1: Got a massage for my bad back. Feels a lot better. Did squats and lunges, and only the two. But it was planned and high rep. -0 points [100 points]
SEP 2: Perfect cheat day. Whatever that means. Been moving and cleaning and been busy all day. Not what I wanted to be doing today. Had chocolate, ice cream, chips, pizza and cheese. Kind of happy it's over for now. Should probably gotten more clean meals in in addition. -0 points [100 points]
SEP 3: Yeah, still on track. -0 points [100 points]
SEP 4: Did my morning cardio. I'm not a fan of empty stomach cardio, but that happened today. Not good. 3 dl of fruit juice necessary for me. Calories was harder today. Dunno. Felt like stuffing myself. Started doing that right after I came home and just kept on doing it non stop since. Kept at it though. -0 points [100 points]
SEP 5: Work out: Check. Food: Check. -0 points [100 points]
SEP 6: Went on a really hard hike. Don't know how I managed interval training too. Food was hard today too. Have been really cold since the hike. We are going to an outdoor shooting range this evening before hunting season and it's going to be more hours out in the cold and rain. -0 points [100 points]
SEP 7: I have been soo tired all day. I'm glad I got my workout in this morning. Food is still hard and needs some struggle. Definitely pms related. -0 points [100 points]
SEP 8: I can't belive I made it through the day. I had pms stomach ache. I'm glad I got the workout in this morning before it got too bad. Fortunately it got better after a nap this evening. Now I can just look forward to having my period... Looking really forward to my cheat day. It has been hard to wait. -0 points [100 points]
SEP 9: Really early update, but it's cheat day and off day, so not much is gonna go wrong in that department. Going up to a cabin this weekend. But first; ice cream. I'm actually sick of this kind of food already. It never reaches my expectations. -0 points [100 points]
SEP 10: Post cheat day cravings... Funny thing that is. Exercise done. Making it an early evening tonight. -0 [100 points]
SEP 11: Can't believe I'm still doing it. Food is so hard. Limping because of a careless nurse. It hurts a lot. See how it feels tomorrow. Also got at terrible headache this afternoon. Might be the flu that's going around. -0 points [100 points]
SEP 12: I caved in to my craings and had my cheat meal and a cheat snack today (-2 points). I am also not feeling good so I didn't exercise (-1 more point). It's in my throat now too. I've spent the day in bed. My joints, muscles, bones and head have since yesterday been aching a lot. -3 points [97 points]
SEP 13: Stayed in bed all day. No school. Food ok. No exercise (-1 point). -1 point [96 points]
SEP 14: Felt better till this afternoon. Head ache is back. Food is still hard. Don't get it. Hate it. Really slow jogging today, but did it, so no points lost today. -0 points [96 points]
SEP 15: Not feeling well today. Headache returned for a little while and first day of period (a little late). Always painful in hip/lower back area - today no exception. Exercise done. Food... 2 chocolate bars, ice cream and dinner (-4 points). Felt sorry for myself. Actually I thought I had a sweet craving, but it turned out that wasn't the case at all. I mistaked it for something else (food for feelings). Of course that didn't stop me from eating what I already had purchased... I feel bloated and aching. -4 points [92 points]
SEP 16: 1700 cals today (no cheat day since I've already had two of those). Also had a jog this morning, since I missed a couple from being ill. -0 points [92 points]
SEP 17: Went on a 8h hike today. Didn't feel like doing more exercise (was beat) tonight. Food is within limits. -1 point for no weight training, as scheduled [91 points]
SEP 18: Food and exercise in check. Not looking forward to tomorrow. Those feelings always makes me eat. Hope I won't have to change this entry. -0 points [91 points]
SEP 19: Awful day. -0 points [91 points]
SEP 20: Exrecise done, food also okay. -0 points [91 points]
SEP 21: Busy day today. It has been raining heavily so I went to the gym and ran on the treadmill there instead of outside. I would have drowned... -0 points [91 points]
SEP 22: So the day finally came to an end... Atleast there is no points to deduct. -0 points [91 points]
SEP 23: No screw ups today... -0 points [91 points]
SEP 24: This is bad. Was hunting today. Totally beat. No exercise and food way higher than supposed to. -2 points [89 points]
SEP 25: Everything in order. -0 points [89 points]
SEP 26: Wow, workout was hard today. When I arrive home at the end of the day I feel so tired. My body is barely awake. I am so beat. Mornings is no option because it's hard to get it quiet enough around here to go to bed any earlier than I already do. It's definitely not beneficial to my workouts. -0 points [89 points]
SEP 27: I hope I won't get sick. I sat outside in the cold for 6h with a bare minimum of clothing. Brrr. Exercise done. Food also done. Couldn't get up to cooking anything so I winded up with a couple of protein bars instead of real food. I don't think I'm losing any weight. :( -0 points [89 points]
SEP 28: Made a fool of myself today. Bad day, and not just because I'm stupid, but everything is done; food, exercise. So not looking forward to tomorrow. :( -0 points [89 points]
SEP 29: I was supposed to do weight training today, instead I was with 3 guys doing a second sweep of the mountain area were the sheep graze, to bring them home for winter. We left around 8.30-9.00 am and came back around 8 pm. The mountains are really steep, we were starting off at 0 altitude, and ranging from 1000 m and upwards all day. Straight up. I'm scared of heights. If that's not butt and leg workout, nothing is. Food, despite the work effort, stayed withing limits. After all, it's the day before last day of September, and the final of the challenge. -1 point (for "no workout") [88 points]
SEP 30: It's bright and early, but considering it's Saturday, cheat day and day off, I take my chances on updating the last post of this challenge. I did my measures this morning. Comment below. -0 points [88 points]

Final Score: 88 points

Closing Comment: I'm happy about the weight I've lost. It has been a lot of hard work. I'll admit I thought I'd lose a little more, and disappointed that the difference between the numbers weren't bigger. But I've lost some weight. Even if it was a small and slow weight loss. I didn't lose too many points during this month, and it has prepared me to lower the calorie amount some more next month. Who knows whether I'd stuck with it if I went straight on 1600 or 1700 cals. Now I'm going to finish the Ocotber post and try be even harder in the time to come. Hopefullly I will see more changes then. September was a start. It was only a month. I can't quit yet. And I broke the track I was on, I didn't gain anything this month. Thanks to JS for my first Challenge.

wh0rume

Sat, August 26th, 2006, 07:03 PM

GOAL: Cutting

COMMENT: Need to get down to 5% bf by next spring, 7% by Oct1

WORKOUT SCHEDULE
- To be determined by coach
- Lots of SHIT (Super High Intensity Training) on bike
- NO WEIGHT LIFTING. WEIGHT LIFTING BAD!!!! (http://www.cyclingforums.com/t-126133-15-1.html)

MEAL SCHEDULE
Between 3000-3500 cal/day

STARTING STATS
HEIGHT: 6'1
WEIGHT: 179
HIPS: wh0 cares
THIGHS: 25.75in
WAIST: wh0 cares
BF%: 8%

DAILY LOG
Pre-SEP 1: -0 points [100 points]

Sep 1:
7am: 1 bagel + cream cheese, 4 eggs, 8oz orange juice, 1 bar of dark chocolate (-1)
8am: 1 can of mountain dew (-1)
9am: 72 mile bike ride (2 cliff bars, 1 bar of dark chocolate) On-bike cheat meals dont count against points

Sep 2:
Missed workout -1
Ate bad -1, but not horrible

Sep 3:
Missed workout -1
Ate bad -1, but not horrible

Sep 11:
Im still sick, and it's in my lungs so bike riding feels horrible.
Havnt had any cheat meals tho, but nothing is really happening as far as losing weight.

Sep 19:
My milk expires today.

Total points so far
81

Mirvio

Sun, August 27th, 2006, 10:50 AM

GOAL: 1)To stop being an über lurker on this board (failing)
2)To stick to my cutting program! (SGX)

COMMENT: I want to use this as extra motivation to stick 100% to my plan.

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

Weight training: 4 day split over 6 days, hence not included above!

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

STARTING STATS
WEIGHT: 268 pounds
BODY FAT: 20.5%
ARMS: 16"
CALVES: 17"
CHEST: 50"
FOREARMS: 13"
HIPS: 44"

MID-MONTH STATS
WEIGHT: 268 pounds
BODY FAT: 19.5%
ARMS: 16.5"
CALVES: 17"
CHEST: 48"
FOREARMS: 13.25"
HIPS: 44"

END STATS
WEIGHT: 264 pounds
BODY FAT: 17.75%
ARMS: 16.25"
CALVES: 16.5"
CHEST: 47"
FOREARMS: 13.25"
HIPS: 43"

SEP 1: I did my cardio, ate all my meals and did my Legs workout. -0 points [100 points]
SEP 2: I did my cardio, ate all my meals including scheduled cheat meal (6) and did my Arms workout. -0 points [100 points]
SEP 3: I rose late late, missed my cardio but ate all my meals. -1 point [99 points] :spank:
SEP 4: I did my cardio, ate all my meals and did my Back/Traps workout. -0 points [99 points]
SEP 5: I did my cardio, ate all my meals and did my Chest/Abs workout. Cardio will be 45 mins now. -0 points [99 points]
SEP 6: I did my cardio, and ate all my meals. Scheduled rest day from weight training.-0 points [99 points]
SEP 7: I did my cardio, ate all my meals and did my Leg workout. -0 points [99 points]
SEP 8: I did my cardio, ate all my meals (planned cheat meal 6)and did my Arms workout. -0 points [99 points]
SEP 9: I did my cardio and ate all my meals. Scheduled rest day from weight training. -0 points [99 points]
SEP 10: I did my cardio and ate all my meals. Scheduled rest day from weight training. -0 points [99 points]
SEP 11: I missed my cardio, but ate all my meals and did my Back/Traps workout. -1 point [98 points] :bang:
SEP 12: I did my cardio, ate all my meals and did my Chest/Abs workout. -0 points [98 points]
SEP 13: I did my cardio and ate all my meals. Scheduled rest day from weight training. -0 points [98 points]
SEP 14: I did my cardio, ate all my meals and did my Legs workout. The workout was half-arsed so I'm going to deduct a point. -1 point [97 points]
SEP 15: I did my cardio and ate all my meals. Buffet chinese cheat meal (scheduled). Day off from weight training. -0 points [97 points]
SEP 16: I did my cardio, ate all my meals and did my Arms workout. :bb: -0 points [97 points]
SEP 17: I did my cardio, ate all my meals and did my Back/Traps workout. -0 points [97 points]
SEP 18: I did my cardio, ate all my meals and did my Chest/Arms workout. -0 points [97 points]
SEP 19: I did my cardio, and ate all my meals. Scheduled rest day from weight training. -0 points [97 points]
SEP 20: I did my cardio, ate all my meals and did my Legs workout. -0 points [97 points]
SEP 21: I did my cardio, ate all my meals (1 with macros out) and did my Arms workout. -1 point [96 points]
SEP 22: I did my cardio and ate all my meals. Scheduled cheat meal. Rest day from weight training. -0 points [96 points]
SEP 23: I did my cardio, ate all my meals and did my Back/Traps workout. -0 points [96 points]
SEP 24: I did my cardio, ate all my meals and did my Chest/Abs workout. -0 points [96 points]
SEP 25: I missed my cardio but ate all my meals. Scheduled rest day from weight training. -1 point [95 points] :bang:
SEP 26: I did my cardio, ate all my meals and did my Legs workout. -0 points [95 points]
SEP 27: I did my cardio, ate all my meals and did my Arms workout. -0 points [95 points]
SEP 28: I did my cardio and ate all my meals. Scheduled rest day from weight training. Early cheat meal of Paella, cooked by a Spaniard. :eat: Special! -0 points [95 points]
SEP 29: I dd my cardio, ate qll my meals and did my Back/Traps workout. -0 points [95 points] End Stats updated.
SEP 30: I did my cardio, ate all my meals and did my Chest/Abs workout. -0 points [95 points]

Closing Comment: Whilst I've kept my points score high and my cut has continued steady progress, I feel I've been meeting the minimum requirements to achieve this. Its not really about scraping by, it's about giving 110% and seeng the benefits. My desire to change IS greater than my desire to stay the same. But I have to keep reminding myself that. This 100 challenge has helped...and hopefully October's will see greater changes than September.

wkdwill

Sun, August 27th, 2006, 01:43 PM

I've been lurking on this site for ages now (over a year, maybe 2) and have decided it's time to jump in with both feet. I made a good start to the year by deciding to give up sweets, cakes and crisps and lost almost 12kg in 4-6 months. But then I slipped and have started to undo all that hard work, so time to push that little bit harder.

Only problem I have is that i'm waiting for some test results back from the doctor and I may have Glandular Fever, but i've decided even if I have it's not going to stop me. I get the results on the 1st or 2nd Sep.

GOAL: Fat Loss

WORKOUT SCHEDULE
Mon: Cardio (bike, x-trainer, treadmill) 1 hour
Tue: Cardio (bike, x-trainer, treadmill) 1 hour
Wed: Cardio (bike, x-trainer, treadmill) 1 hour
Thu: Five-a-side football 1 hour
Fri: Cardio (bike, x-trainer, treadmill) 1 hour
Sat: Cardio (bike, x-trainer, treadmill) 1 hour
Sun: Five-a-side football 1 hour

MEAL SCHEDULE
5 - 6 Meals per day
No cheat meals, no take-aways!

STARTING STATS
WEIGHT:
BODY FAT:
COLLAR:
CHEST:
WAIST:

END STATS
WEIGHT:
BODY FAT:
COLLAR:
CHEST:
WAIST:

DAILY LOG
Week 1
01 Sep '06:
02 Sep '06:

Week 2
03 Sep '06:
04 Sep '06:
05 Sep '06:
06 Sep '06:
07 Sep '06:
08 Sep '06:
09 Sep '06:

Week 3
10 Sep '06:
11 Sep '06:
12 Sep '06:
13 Sep '06:
14 Sep '06:
15 Sep '06:
16 Sep '06:

Week 4
17 Sep '06:
18 Sep '06:
19 Sep '06:
20 Sep '06:
21 Sep '06:
22 Sep '06:
23 Sep '06:

Week 5
24 Sep '06:
25 Sep '06:
26 Sep '06:
27 Sep '06:
28 Sep '06:
29 Sep '06:
30 Sep '06:

word

Sun, August 27th, 2006, 04:16 PM

Chuck Vindaloo. Excited to be here.

_______________________________

GOAL: Fat Loss

WORKOUT SCHEDULE
Mon:
Tue:
Wed:
Thu:
Fri:
Sat:
Sun:

MEAL SCHEDULE
5 - 6 Meals per day
No cheat meals, no take-aways!

STARTING STATS
WEIGHT:
BODY FAT:
COLLAR:
CHEST:
WAIST:

END STATS
WEIGHT:
BODY FAT:
COLLAR:
CHEST:
WAIST:

DAILY LOG
Week 1
01 Sep '06:
02 Sep '06:

Week 2
03 Sep '06:
04 Sep '06:
05 Sep '06:
06 Sep '06:
07 Sep '06:
08 Sep '06:
09 Sep '06:

Week 3
10 Sep '06:
11 Sep '06:
12 Sep '06:
13 Sep '06:
14 Sep '06:
15 Sep '06:
16 Sep '06:

Week 4
17 Sep '06:
18 Sep '06:
19 Sep '06:
20 Sep '06:
21 Sep '06:
22 Sep '06:
23 Sep '06:

Week 5
24 Sep '06:
25 Sep '06:
26 Sep '06:
27 Sep '06:
28 Sep '06:
29 Sep '06:
30 Sep '06:

lczk

Mon, August 28th, 2006, 03:36 AM

I'm going to see how the following plan works out. I'm cutting calories to about 1500 and mostly clean. The weekends will be a bit ugly. I have been doing this for a week, so hopefully this challenge will help me stick to it for a month. Once a week I'll have a cheat meal, but Labor day will include an additional one.

GOAL: Fat Loss

WORKOUT SCHEDULE
Mon: Lifting (full body)
Tue: Cardio (step mill, treadmill) 50 minutes
Wed: Cardio (step mill, treadmill) 50 minutes
Thu: Lifting (full body)
Fri: Cardio (step mill, treadmill) 50 minutes
Sat: Day Off
Sun: Light Cardio (treadmill) 1/2 hour

MEAL SCHEDULE
4 Meals per day - limit calories to 1500

STARTING STATS
WEIGHT: 225
BODY FAT: 28%
LIFTING WEIGHT: 180-270-40-190

END STATS
WEIGHT: 215
BODY FAT: 25%
LIFTING WEIGHT: 180-270-40-190

LIFTING WEIGHT is lat-bench-curls-row. Using this to also track muscle loss.

DAILY LOG
Week 1
01 Sep '06: First day and my co-workers conspire against me forcing me to use my cheat meal :( workout was tiring but I didn't get my pulse rate as high as usual. Probably time to increase the difficulty. [100]
02 Sep '06: Pretty much a day off [100]

Week 2
03 Sep '06: On the bad side I had 2 cheat meals. On the good side I did a full aerobics workout and increased the difficulty. -2 [98]
04 Sep '06: Almost didn't make it into the gym, but I figured there would be less people there today - boy was I wrong [98]
05 Sep '06: Increased the difficulty of my aerobics workout again. [98]
06 Sep '06: Good cardio and vey clean eating today [98]
07 Sep '06: This is actually the first week I have been lifting twice a week. I made this change to limit muscle loss and it seems to be working. [98]
08 Sep '06: Kinda tough day, but I made it. Need the day off tomorrow. Hopefully this weekend won't be as bad as last in terms of cheats [98]
09 Sep '06: Had my cheat meal today. Went to the gym but for a real light aerobics workout [98]

Week 3
10 Sep '06: As hard as the last 4 weekdays were I'm trying to make it 5 this week. As such I ate a cheat meal [97]
11 Sep '06: May be the first day I haven't felt hungry for most of the day. [97]
12 Sep '06: Made a significanty increase to my cardio, but it was fueled by a cheat meal [96]
13 Sep '06: Pretty uneventful day [96]
14 Sep '06: Seems like I'm losing some more muscle have to see how next week goes [96]
15 Sep '06: On track [96]
16 Sep '06: Not good 2 cheat meals. One that was expected and the other for no reason [95]

Week 4
17 Sep '06: Another day another cheat ;) [94]
18 Sep '06: So this week is starting a bit weird. During the weekend I cheated bad and today I did a semi fast (limited myself to protein drinks totaling less than 800 calories). My workout tonight (lifting) went really well and is signaling to me that it's about time to increase the weights. The scale is telling me I gained about 2 pounds since Sat (sounds about right). Not sure what to make of all this. I'll have to wait and see how the week goes.
19 Sep '06: More hardy gains in my aerobics workout [94]
20 Sep '06:
21 Sep '06: UUGH can't believe I missed yesterday's log in. Really been sliding. Yesterday I also had a cheat. -2 for yesterday. I did make the workout but it really killed me and I went home and went to sleep and didn't do the log. Today was bad too :( 2 cheat meals and I barely made it to the gym. -2 for today for a grand total of -4 for the 2 days :( :( :( [90]
22 Sep '06: No suprises today [90]
23 Sep '06: My weekly cheat meal - less of cheat than normal [90]

Week 5
24 Sep '06: Big cheat today [89]
25 Sep '06: Even bigger cheat(s) today - 2 cans of coke: the ultimate evil [87]
26 Sep '06: Another big improment on the cardio [87]
27 Sep '06: Bad day with the food. Couldn't resist the pizza and coke -3? [84]
28 Sep '06: Ate a bit of trans fat today - big no no :( Since this my last weight lifting for this month and it has gotten easier I bumped the weight back to where I was at the beginning of the month. I'm pretty happy to say I probably haven't lost much muscle this month, but have lost weight [83]
29 Sep '06: Had a cheat meal today - I'm going to claim my weekly cheat meal for this. Not that it matters I'll probably cheat tomorrow too. [83]
30 Sep '06: And so it ends with a cheat [82]

COMMENT: Basically happy with the results. I didn't actually lose as much weight as I hoped. About 3 weeks in I was feeling really good about my progress and used the cheats as a way to celebrate. That probably slowed me down a bit. I'm a bit concerned of my BF readings. One month and I only lost 3% (9 pounds of fat and 1 pound of muscle). At this rate it's going to take like 4 more months to get to a healthy BF........

Wonder Boy

Mon, August 28th, 2006, 03:38 PM

Wonder Boy's 100 Challenge

====Goals====
Cutting - End target: 165 lbs.

====Comments====
I have been cutting since I graduated from Villanova University as of May 2006. Thus far, I've seen good results, dropping from 200 lbs to my current 185. I'm happy with this, but I'm still pretty soft around the midsection, and I want to get more lean and solid. :nod: I think 165 lbs is where my ideal weight would be. Also, the next planned time I visit Villanova will be mid-October for homecoming. I would love to show up and wow all my friends.

====Diet====
5-6 meals a day, 2100-2500 calories total.
Lot's of lean proteins, good carbs, and healthy fats.
No alcohol (Save that for homecoming ;) ).

====Workout====
3-day split. LISS cardio on my off-days, except for Sunday.

Monday: Chest/Back/Abs
Tuesday: 45 mins LISS
Wednesday: Bis/Tris/Abs
Thursday: 45 mins LISS
Friday: Legs/Shoulders
Saturday: 45 mins LISS
Sunday: Rest day! :D

STARTING STATS
Weight: 184 lbs
Body Fat: Ummm...?
Arms:
Calves:
Chest:
Forearms:
Hips:
Thighs:
Waist:

END STATS
Weight:
Body Fat:
Arms:
Calves:
Chest:
Forearms:
Hips:
Thighs:
Waist:

[Week 1]
01.Sept.2006: I been bad. I officially have no willpower. My friend's dog died, and I wanted to help cheer her up. Hence, Chinese food for dinner, and popcorn at the movies. :( Got my legs/shoulder workout in in the morning [99 points]
02.Sept.2006: Also bad. :bang: Out to Joe's Crab Shack for fried seafood, then some candy and slurpee at the movies. No good for food, no good for cardio. [97 points]

[Week 2]
03.Sept.2006: Attended Nationals/Diamondbacks game with parents, had barbeque and peanuts. Food failure. [96 points]
04.Sept.2006: Good chest/back/ab workout. Calories too low. :( Officially back on track tomorrow. [95 points]
05.Sept.2006: Great caloric intake at 2350. Maybe a bit much fat, but I'm OK with that. Got in LISS in the morning. First day without subtracting! :D [95 points]
06.Sept.2006: Calories were about right: 2480. My arms workout was done, and it was flippin' sweet. :D I did not take time to get abs in though, an unnecessary point loss right there. :( [94 points]
07.Sept.2006: Good day! Calories were great at just under 2300, and I got in my LISS cardio. Dead on! :tu: [94 points]
08.Sept.2006: Ate lots of Italian food for dinner, but had a great legs/shoulder workout earlier. -1 for the food. -1 for missing my update :( [92 points]
09.Sept.2006: Played tennis to replace LISS cardio, good work. Had prime rib out at dinner and some chocolate. -2 for food and missing my update. Boooo. [90 points]

[Week 3]
10.Sept.2006: Had some chocolate today. No fitness related activities scheduled, but mowed the lawn anyways. Do I get extra points for that? Probably not.:p -1 for bad food. [89 points]
11.Sept.2006: Good chest/back/ab workout! Calories were OK, a bit high at just over 2500. Missed my entry. :bang: Unnecessary point loss. [88 points]
12.Sept.2006: Got in my LISS cardio. Calories were a bit low at just over 2000 (-1). [87 points]
13.Sept.2006: Awesome arms/ab workout today. Already feeling sore tonight. Food was good... Dinner was difficult to calculate (Mom's cookin' :D ), but I think I am correct in assuming that my final calories for the day came in right around 2450 or so. Not bad. I even put in an entry! I award me no points, and may God have mercy on my soul! :lol: [87 points]
14.Sept.2006: Food was good, just a tad over 2500. Didn't do LISS so I could rest my weary body. -1 for that. I'm over it. [86 points]
15.Sept.2006: Good workout, missed abs. :( Bad food in the evening. Forgot to update. -3 for me. [83 points]
16.Sept.2006: No LISS cardio, bad food, no update. Minus 3 more... Weekends are my kryptonite. [81 points]

[Week 4]
17.Sept.2006: Wings during the football game (-1), and missed my update. [79 points]
18.Sept.2006: Great workout for chest/tris/abs. Food came out good: 2460 calories. Even got my entry in. :D [79 points]
19.Sept.2006: Good session of LISS cardio. Food was at great numbers: 2325 calories. Knocked out the update. :) Missed nothing. [79 points]
20.Sept.2006: Great back/bis workout. Food was a bit low, but nothing to be concerned about: around 2110 calories. I'm being good this week. :) [79 points]
21.Sept.2006: No LISS. :( Calories were low as well. Minus 2 for me. [77 points]
22.Sept.2006: No workout in the morning. Had Raisinettes at the movies. Beginning of a rough weekend. Missed update. [74 points]
23.Sept.2006: No LISS. Parents' 25th wedding anniversary = lot's of food and a couple beers. -3 for food, no workout, and booze. Oh, and another negative for missing my update. [70 points]

[Week 5]
24.Sept.2006: Football sunday. Buffalo wings and fries during the game. -2 for that, and missing update. [68 points]
25.Sept.2006: Great lifting session. Strained my shoulder a bit, but taking good care of it. Food came out good, right around 2100 calories. [68 points]
26.Sept.2006: Good LISS session this morning. Calories came out great: 2280. -0 for me! Hooray! [68 points]
27.Sept.2006: Got in a solid bis/back workout. Calories were a bit high: 2600. -1 for too much of a good thing. [67 points]
28.Sept.2006: Good LISS workout this morning. Calories came out fine: approx. 2200. Not bad. [67 points]
29.Sept.2006:
30.Sept.2006:

Silver

Tue, August 29th, 2006, 01:56 AM

====Goals====
Cutting - End target for September: 199.5 lbs.

====Comments====
I have been cutting since February but focused less on cutting and more on training for the triathlon in mid August. I might run a duathlon on September 9th, so a bit more training is in order, but other than that, this month will be all about body recomposition while maintaining a good triathlon base for next season. The goal is to get rid of some more body fat so that I can start a bulk or a bit of a maintenance phase later in the year.

====Diet====
5-8 meals a day, 2100-2800 calories total, depending on type and intensity of training. Macros in the 50-55C, 25-30P, 20F range.
Lots of lean proteins, good carbs, and healthy fats. Less reliance on processed bars. Start cooking more and making my own bars more.
Reintroducing wine to the diet in judicious amounts, but only if it fits in with macros.

====Workout====
3 days of lifting and 3-6 days of cardio (depending on intensity and how my knee is feeling).
Lifting is a 2 day split of Chest/Back/Biceps/Abs and Legs/Shoulders/Triceps/Abs
Cardio consists of swim/bike/run (or elliptical) and intensity and style will vary depending on if I decide to follow a set triathlon plan or simply train the individual sports.

Monday: Lift and maybe swim at school, depending on break
Tuesday: 20-45 minutes of cardio
Wednesday: Lift and possible LISS or swimming at school, depending on break
Thursday: 20-45 minutes of cardio
Friday: Lifting and possible LISS
Saturday: 20-45 minutes cardio
Sunday: Possible rest day **** this might get changed to Monday because Monday is a long day at school

STARTING STATS
Weight: 209
Body Fat: 23.7
Arms: 12/13.5 (unflexed and flexed)
Calves: 16.5 (sitting)
Chest: 41
Forearms: 10.5/10.75
Hips: 42
Thighs: 25
Waist: 40

END STATS
Weight: 210.5 (so much for that)
Body Fat: 21.6
Arms: 12.75/13.75
Calves: 17
Chest: 41.5
Forearms: 11.5/12
Hips: 41.5
Thighs: 25.5
Waist: 38

[Week 1]
01.Sept.2006: [Was offline - memory update] Ate scheduled cheats as planned, did not workout (as planned - impossible given the driving and arrival just in time for dinner with family). 100

02.Sept.2006: [Offline - memory update] Out on the boat, missed a workout as I don't think I can count the swim. Nutrition...not so good. 97

[Week 2]
03.Sept.2006: [Offline] Ran as planned, cut short due to dizziness and nausea (not sure why) - nutrition only a bit off. 96

04.Sept.2006: [Offline] Ran again, good run. Gym closed. Nutrition was really bad at dinner. 95

05.Sept.2006: Back a bit early, so doing the updates. Just a short bike ride today, a bit shorter than planned, but still within parameters. Eating - wow. Lunch was really bad, not clean, but probably within my cals for the day. 94

06.Sept.2006: First day back at school, started off alright foodwise and with every intent to go to the gym, but then had to reschedule a dinner (at which I made a poor choice of baked ravioli) to tonight and have too much homework. Lose two more. 92

07.Sept.2006: Food was spot on, but considering I had to work eaaaarly and had class until laaaaate, I missed the gym, AGAIN! 91

08.Sept.2006: Food has been well within parameters (even with some of the less than well-chosen snacks - hey, I never promised perfectly "clean" eating) and I went to the gym twice! I did 25 minutes of speedwork on the treadmill this morning and then lifted tonight. Yay me! 91

09.Sept.2006: Ran my pants off for 20 minutes on the treadmill. Only managed to do 2.3 miles before a stitch forced me to stop. Ate pretty much on point today. 91

[Week 3]
10.Sept.2006: Did an extra run today (treadmill) to make up for some of the other missed days this week. 33 minutes, 3.3 miles. Nothing to be proud of in terms of speed, but it was a good easy run, stopped to walk on an incline for a touch to ease up on the knee then resumed running. Ate well for cheat day (Wendy's, Black Forest cake, butter tart squares, and chocolate mint cake...yum!) 91

11.Sept.2006: As my journal mentioned, I chose A&W over Subway. Stupid lineups. Good workout today, though. 90

12.Sept.2006: So sore from legs yesterday I can barely stand up, so no cardio. Nutrition is within macros, not perfect choices, but still acceptable. 89

13.Sept.2006: Swapped lifting for tomorrow's cardio for today as I had a golf tournament (kinda forgot). Nutrition was a-ok until gf brought home pizza. Damnit. 88

14.Sept.2006: Just got home and haven't had access to a computer since 5pm...so this is still considered "tonight" in my books. Ended up going out with friends, but only had one drink and nutrition stayed decent, but didn't make it to the gym. Another day behind. 87

15.Sept.2006: Sigh, didn't work out, didn't post, but ate okay. 85

16.Sept.2006: Woops. Went out and didn't make it home to post. Drank like a fish, but it was my cheat for the week. My planned cardio of golf really didn't work out to being much of a workout because the round was so slow, but hey, I can't control that. 84

[Week 4]
17.Sept.2006: Rest day. Nutrition point lost for missing meals because my stomach wouldn't have been able to handle it. I shouldn't drink, I can't handle it. 83

18.Sept.2006: OMG! Cheat free on plan day! WOW! 83

19.Sept.2006: WOO! two in a row! 83

20.Sept.2006: Out late, but made it home after a nearly perfect day. Wasn't quite able to resist the Nanaimo Bar (BC/Canadian people know what I mean). Swam today. Pretty weak swim because I was helping my friend who isn't that keen on water, but it was as planned. 82

21.Sept.2006: If it weren't for the pistachios, I would've been 100% and then some. 81

22.Sept.2006: Missed my run that I had planned. Ate food court Chinese food for lunch. Getting my drink on tonight. Glad it's cheat day. 80

23.Sept.2006: Didn't get my drink on last night, so moved my cheat to tonight for cake instead. Nice run this morning. 80

[Week 5]
24.Sept.2006: Cardio was golf. Missed posting, had an unplanned cheat dessert (which was REALLY good). 78

25.Sept.2006: Good food. Did my workout. Nothing wrong. 78

26.Sept.2006: Eh, eh, you thought I missed it, didn't you? Nope. Just a late post right before bed. Good eats and a good workout. Good me. 78

27.Sept.2006: I realized I missed this at about 3:30am. Oh well. Dead on for eats and a great leg workout. 77

28.Sept.2006: Damnit! How did I miss this again? I went to a concert and didn't get home early enough, I guess. Went straight to bed when I got home. Had a good outdoor run and hate healthy Japanese fair for dinner and the rest of the day was good. 76

29.Sept.2006: Hah, made it home! It's only 2am. Somehow, I managed to play golf, go out, and have some drinks with friends and keep it all within range. Good stuff. 77

30.Sept.2006: I sure made an effort of having a cheat day. Good stuff. Good LISS session this morning, too. Missed lifting today, though. Finished off at 76

Dancer

Tue, August 29th, 2006, 04:11 AM

Dancer's Official September "100 Challenge" post

GOAL: Cutting, more so relearning healthy habits again this month.

COMMENT: Haven't posted in a while, but have been following the August "100 Challenge" and am keen to have a crack.
Well done everyone last month. :tucool:
Also going to track my sleep because thats also a big issue at the moment.

WORKOUT SCHEDULE
Castle Hill once a week.
40mins cardio 5 days a week.
2 weight sessions a week
1 off day per week, ussually Sat or Sun (depending on work)

MEAL SCHEDULE
4 meals a day, One cheat meal a week.
Multivitamin everyday.
No softdrink, apart from with alcohol.

STARTING STATS
WEIGHT: 60kg
BODY FAT:
ARMS: L - 29cm
CALVES: L - 33cm
CHEST: - 88cm
FOREARMS: L - 24.5cm
HIPS: 95cm
THIGHS: L - 58cm
WAIST: 90.5cm

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

DAILY LOG
SEP 1:4hrs sleep. Multivitamin. 40min ride / 11.33km. 4 meals. -0 points [100 points]
SEP 2:6.5 hrs sleep. Multivitamin. DAY OFF. Managed to split it to 5 meals today wooo. -0 points [100 points]
SEP 3:7hrs sleep. Multivitamin. 4 meals. Missed the cardio due to wet weather, not with a gym so rely on the outdoors. As much as a walk in the rain appealled to me, i have a cold. Worked a 10hr day standing up, making dough and other things. More than usual which is something i guess. Lol i tend to find 'somethings' in 'nothings'. The Milo i added to my frozen yoghurt today is counted as my cheat meal for the week. Sob so not worth it, but not ready to give away 2 points just yet. Hears to being disciplined for the rest of the week.. -1 points [99 points]
SEP 4:Technically missed this update since its after midnight. Had a slice of pizza in the rush at owrk because i didnt have time to sit down and eat my fruit salad. All other meals apart from that were spot on. As was my multivitamin. Walk however turned into well more so house hunting, kept stopping and starting looking at real estates. Definately picked a bad route. - 3 points [96 points]
SEP 5: Not smart enough to figure out how to link to specific posts in my journal. So will just include it in my sig. All meals and multivitamin accounted for. Ride went well, only 35mins though, so took a 15minute walk to the video store straight after as well. Shoulder in some serious pain. So lifting tomorrow will have to be modified i guess... not that i really have a proper plan in the first place. -0 points [96 points]
SEP 6: Meals done. Multivitamin done. Castle Hill cant be done this week, but i have decided not to deduct points for this because its out of my control - they are putting cemented stairs up the whole way :cry: I dont think i will like this, the man made stairs from the rocks were much better natural and ALOT of hard work. Guess we will see next week. Went for a run along the sand though. Calves still feeling it 2 days later. Skipped weights due to shoulder. Update late. -2 points [94 points]
SEP 7:3hrs sleep..damn shoulder. Only 3 Meals. Had some cheat snacks too.. damn ice cream :doh: Think i missed my MV grrr. Skipped my other weight work out. And i wouldnt say my walk was long enough. So all in all today was not a good day. -5 points :eek: [89 points]
SEP 8: 5hrs sleep. Meals will be hard today. Just took some dodgy 'start' photos. Good thing too cuz i needed the push to do my workout. Off for my first meal and MV.. and its after midday..:eek: Meals only ended up at 3. One wasnt clean. Went swimming thinking it would help my shoulder... not quite but it was good. should do it more often. -2 points [87 points]
SEP 9: Lazy no work out. Scheduled Cheat meal. missed update. -2 points [85 points]
SEP 10: Day off. missed update. -1 points [84 points]
SEP 11:Lazy.Only 3 meals. missed update -3 points [81 points]
SEP 12:Lazy. unscheduled cheat snack. missed update. -3 points [78 points]
SEP 13:Lazy. missed update. -2 points [76 points]
SEP 14:Lazy. lots of alcohol. -2 points [74 points]
SEP 15: Well that was a bad week. Time to get on the bike again LITERALLY. Will exercise and eat my meals but depending on how much i drink... :whistle: Still I am here keeping myself accountable thats a small start at least. -1 points [73 points]
SEP 16: -3 points [70 points]
SEP 17: -3 points [67 points]
SEP 18: -3 points [64 points]
SEP 19: -3 points [61 points]
SEP 20: -3 points [58 points]
SEP 21: -3 points [55 points]
SEP 22: -3 points [52 points]
SEP 23: -3 points [49 points]
SEP 24: -3 points [46 points]
SEP 25: -3 points [43 points]
SEP 26: -3 points [40 points]
SEP 27: -3 points [37 points]
SEP 28: 4 meals..an update but no workout -1 point [36 points]
SEP 29: 4 meals.. no update.. no work out -2 points [34 points]
SEP 30: 4 meals.. no update.. no work out -2 points [32 points]

FINAL POINTS : 32

imaster

Tue, August 29th, 2006, 03:14 PM

GOAL: Cutting :guitar:

COMMENT: Been trying to get rid of some stubbern fat so these muscles I have been working on the last 6 months will be visible.

My biggest obstacle has been alcohol. But I will allow myself a glass of wine with my cheat meal, though I may cut that out if it make me want snacks too much.

WORKOUT SCHEDULE
Monday: Weight Training , Elliptical or bike 20 mins
Tuesday: Core Workout 45 mins
Wednesday: Weight Training, Elliptical or bik 20 mins
Thursday: Elliptical 20 mins , Yoga
Friday: Weight Training (Extra hard workout), Elliptical 20 mins
Saturday: Tennis, or B-ball, or Elliptical 40 mins+
Sunday: Off

MEAL SCHEDULE
5 meals per day, one cheat meal per week, 1 gallon+ water daily, 1 glass of wine a week.

STARTING STATS
WEIGHT: 223 pounds
BODY FAT: 30ish?%
ARMS: 14"

SEP 1-5 No entries. Emergency out of town trip and there aren't many computers in Spokane. Did my workouts and ate right though.
-5 [95 points]

morsa801tons

Tue, August 29th, 2006, 06:42 PM

I'm ready to meet u at this amazing challenge :D

GOAL:
1) Bulking
2) Gain minimal BF

COMMENT: I want to add some mass at my chest and legs specially.

WORKOUT SCHEDULE
Monday: Chest, Femoral biceps, abs
Tuesday: Biceps, Triceps, calves
Wednesday: Light Cardio
Thursday: Legs, Delts
Friday: Chest and back

MEAL SCHEDULE
5 meals per day, one cheat meal per week (Weekend).

STARTING STATS
WEIGHT: 79,3 kgs
BODY FAT: around 15%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

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

[Week 1]
01.Sept.2006: leg & delts day (this week's plan has been altered cause i returned tuesday from holidays). Everything goes well, but i forgot to update, following the rules this is a -1 [99]
02.Sept.2006: chest & back day. After a great 8 hour's sleep, it was a great workout and i found myself full of energy. [99]

[Week 2]
03.Sept.2006: rest
04.Sept.2006: a really hard workout. After sleeping a few hours, i feel very tired, but finally i complete my chest, fem biceps and abs workout. [99]
05.Sept.2006: Bi, Tri & calves workout done. No prob with the diet.
06.Sept.2006: Light cardio session. I did some abs extra work. [99]
07.Sept.2006: Great legs and delts workout, i can feel fully soreness after destroying myself doing squats. Diet is going very well. [99]
08.Sept.2006: Enormous chest & back workout. I feel totally sore, but totally satisfied, too. [99]
09.Sept.2006: Rest. weekly cheat meal.

[Week 3]
10.Sept.2006: Rest but i took bicycle and run 10 kms
11.Sept.2006: Awesome chest, fem & abs workout, but i kept another cheat meal and can't update [97]
12.Sept.2006: Bi, Tri, calves destroyed [97]
13.Sept.2006: Cardio day [97]
14.Sept.2006: Impressive legs and delts workout. Can't feel my quads [97]
15.Sept.2006: Chest and back workout, strictly following diet [97]
16.Sept.2006: Rest. Cheat meal

[Week 4]
17.Sept.2006: Rest
18.Sept.2006: Chest, fem biceps and abs workout completed.
19.Sept.2006: Great biceps, triceps and calves workout. [97]
20.Sept.2006: Good cardio session and clean diet [97]
21.Sept.2006: Leg and delts workout. I crashed with my bicycle today, nothing serious but i can't update [96]
22.Sept.2006: After sleeping only 5 hours, i ended my chest and back workout, full of pain and soreness but satisfied of have kept the good work
23.Sept.2006: Rest. weekly cheat meal.

[Week 5]
24.Sept.2006: Rest
25.Sept.2006: Awesome sleep last night, and it affected my today chest, fem biceps & abs workout. I have raised some weights in some exercices. [96]
26.Sept.2006: Bi, tri, calves workout. Last days i had great sleeps and in addition, i did great workouts too. [96]
27.Sept.2006: Time for cardio. 45 mins at gym, and 10 kms goin' to work.
28.Sept.2006: Enormous legs & delts workout. [96]
29.Sept.2006: Chest & back workout. Diet is going very good. [96]
30.Sept.2006: Rest. Cheat meal. [96]

Final score: 96 points

Yinzer00

Wed, August 30th, 2006, 08:48 AM

Height: 6'
Weight: (Starting) 253.3
(Goal for Oct. 1) 243.3

The Plan: My biggest concerns right now are jogging and loosing weight. I'm working towards my first 5K race on September 9. I've been working up my cardio ability for the past few months, and want to continue that. I realize that the biggest burden to my jogging right now is my excessive weight, which is purely a product of my love of food and lack of discipline. So I'm going to keep the plan real simple: Jog one day, lift weights the next, eat healthy and keep calories between 2400-2500.

September 1: Jogged 3.5 miles at the track this morning. Today is the first day of the time when I'm really going to bring it all together. Ate OK, but kept the calories in check. 100 pts.
September 2: Morning Weight: 252.6. Had an ok upper body work out. Had ice cream (Minus 1 Point) Had Nachos at football game (Minus 1 Point) Had Pizza for dinner (Minus 1 Point) 97 Points left.
September 3: Morning Weight: 254.4. Had Pizza for lunch (Minus 1 Point) Had ice cream (Minus 1 Point) Had too much Japanese Steakhouse for dinner (Minus 1 Point), had peach pie for desert (Minus 1 Point) Missed workout (Minus 1 Point). 92 Points left Wow, this is BAD. My grandparents are visiting and my sister is home, so it was a really bad weekend because everyone ate out a lot. I've got to turn this disaster around. Also, I just saw some pictures of myself from yesterday, and it's official: I'm fat.
September 4: Morning Weight: 255.0. (Ouch!) I can't say that I didn't really expect that after the way I ate yesterday, but this really has to be the line in the sand. Not One More Ounce! Jogged 1.5 miles, Walked 2.5 miles. I've been feeling in kind of a funk, so I just pushed through with more walking after the short jog. Food had been ok so far. 92 Points
September 5: Morning Weight: 252.6. I only got 4.5 hours sleep last night (Minus 1) and ate dinner that was too big (Minus 1) and didn't get to the gym because I've been tired and feeling a little sick (Minus 1). Tomorrow I'm going to get up early and things will be better. 89 Points.
September 6: Morning Weight: 253.4. My food was pretty good today, but I missed my workout again. (Minus 1) 88 Points.

kismocles

Wed, August 30th, 2006, 11:08 AM

Count me in for the September challenge.
------
GOAL: Add some lean mass, improve overall conditioning
Meals: 6 small meals per day, usually 2 of these are shakes; 200g of protein each day; absolutely no refined sugar, no alcohol; one cheat meal per week.

COMMENT: First challenge, happens to be starting 2 weeks into my new program; back to working out after bad back injury, but no excuses going forward

WORKOUT SCHEDULE
Always include stretching and back strengthening exercises
Monday: Weight training: upper body
Tuesday: 30 min HIIT elliptical+ abs, sometimes substituted by 8hrs of construction and manual labor
Wednesday: Weight training: lower body
Thursday: 30 min HIIT elliptical + abs
Friday: Weight training: upper body
Weekends: Play with the kids, work around the house, work in the barn. But clean eating --except the cheat meal--and lots of activity.

[Week 1]
01.Sept.2006: It's Friday so that must mean upper body. Isn't Friday Latin for "upper body" or did I just make that up? Did chest, back, shoulders, and arms today. Excellent workout. This is the first day of the challenge and only the end of my second week lifting. Already seeing some progress. 6 clean meals today, no cheats, no sweets. 2 of the meals were shakes since this is pretty convenient for the meals that hit during my work day.

In other news: The last of the barn swallows have left the barn to begin their long flight to Argentina (!). Every year I mark the end of the summer by this event. But they come back to the exact same barn next year. Of course they won't recognize me I'll be so effing buff!
-0 points [100 points]

02.Sept.2006: Weekends are non-training days but John suggested posting about diet anyway. Did my 6 meals today, 2 of which were shakes. No refined sugar, no junk, everything clean. Bought chocolate brownie cupcakes for the kids' dessert tonight and didn't try a single crumb! Willpower was never the issue with me anyway.

In other news, my wife and I took two of the kids out food shopping as the remnants of Ernesto came roaring through. Did superhero training with the baby, where I lifted him over my head and flew him through the supermarket, looking for injustice to solve or widows to succor. He really laughs when I do this. I've have started to think of my three children as a 40 lb weight, a 35 lb weight, and a 15 lb weight. Maybe this was a training day afterall! My arms are tired from flying the baby through the store. No loss of points, no trees down either because of the storm. All in all, a good day.
-0 points [100 points]

[Week 2]
03.Sept.2006: Sundays are always great. Just hanging around with my wife and kids. I also get my cheat meal on Sunday. Today was home-made brunch, with whole wheat pancakes, fresh berries, eggs--with Omega 3, low fat ham, and an extra mug of coffee. My three year old daughter helps makes most of this; she can even crack the eggs. So that's my big cheat meal. Spent the day with the kids playing on the swing set. Have tomorrow off from work, but not from working out.

In other news: It's interesting how weather serves to trigger memory. I was outside with the kids and a colder than normal gust of wind hit me, coming out of a grey late autumn-like sky. Suddenly I remembered feeling exactly the same way one afternoon in Germany 14 yrs ago. Isn't that strange? But there was something in that momentary feeling that brought me back to a different place over a decade ago. It was a real memory not a creepy deja vu sensation. But it wasn't a memory of anything happening just a memory of feeling a certain way. Then the sun came out again and it was lost. Strange, but it didn't cost me any points! Did my 6 meals including the cheat meal with no snacks or sweets. Still at 100 points!

04.Sept.2006: Couldn't remember what day of the week it was today; didn't seem like a Momday. Anyway, figured it out in time to do my upper body workout, from 3.40-5pm today. Did back, chest, shoulders, tris, bis and forearms. Tried some new exercises (incline BB bench eg) to mix it up a bit. Weighed 202 at the start of the workout and 206 at the end. Does that make any sense? I only drank 20 oz of water during that time. On the diet side, I've been very good about my 6 meals. I notice how easy it is to snack when taking care of the kids: Matthew wants some pretzels, so I'll have a couple. That was the way it used to be till 3 weeks ago when I became serious about my diet. Haven't had an unplanned snack since, but very aware how common are those near occasions of sin.

In other news, my wife's father had a close call a few days back. He was driving in the middle of nowhere when he became weak. My wife's Mom was with him, and after he pulled over, she called 911. He ended up being airlifted to a hospital where they did an emergency angioplasty via cath. Amazingly they released him the next day. Fortunately it was not a heart attack, but was fixing to become one. He always says it's hell getting old. To which I reply: it beats the alternative. 100 points still in the bank.

05.Sept.2006: Did 30 mins of HIIT on the elliptical trainer today, burning 470 cals. Did some back strengthening exercises and stretches. Ate clean all day.

In other news, on Tuesday mornings I take my 3 yr old daugther horseback riding (she gets lessons, I sit in the car and read investment books). The place where she's learning has a program for very young kids (Anna started at age 2). They have a web page with pix of my daugther as well as some of her "sayings", like "Bite food, not people". If I did this rights, here's the link. Anna riding (http://www.thesportpony.com/profile.html) I was on a horse once in my life, just 3 months ago. Enjoyed it, but back doctor says No more horses. It's great to start when you're young.
No points lost. A big Ben Franklin in my account.

06.Sept.2006: Didn't sleep much last night and couldn't sleep in because the baby got me outta bed at 6 (I still love him though). So if ever there was a day I didn't want to work out it was today. I was dragging the whole day. But I did drag my sorry self to the gym where I did a pretty good lower body workout. Increased most weights today, but had to back off the lying leg curls a little bit b/c my lower back is looking for attention again. Ate clean all day.

In other news, hot date tonight with a woman who is beautiful, smart, sexy, funny and all around amazing. She is also married. Now this might give some people ethical qualms, but it doesn't bother me at all. That's only because she's married to me! -0; still at 100.

07.Sept.2006: Almost didn't make it to the gym today, I had so much going on at work. But I did squeeze in my cardio before a late afternoon meeting, though I was 10 mins late. I hate to be late. Did 25 mins on the stationary bike, plus the usual back stretches. Still not getting anywhere close to enough sleep.

In other news, I have a big exam tomorrow I haven't prepared enough for. I am getting a professional certification for investment and finance work. I hate the course work, it's not relevant to the real world I work in every day. And it seems that every year my brain slows down a little bit more. I look back and think that the peak of my intellectual powers was when I was 20. That was in 1986! Oh well, I just gotta do what I gotta do. [100]

08.Sept.2006: Did my upperbody workout today as planned. I was in the lockerroom getting undressed when I realized I somehow missed the hammer curls, so I got my gym clothes back on and hammered out my 1 set of hammers. I think of the workout week as ending on Fridays, so this is the end of my 3rd week and the second week of the September challenge. Seeing results, weighing in below 200 on some days, feel firmer in my pecs and arms. Ate all meals clean today as I have for all 3 weeks now.

In other news, I just wanted to say what a great website this is. There's so much useless drivel on the internet, but this is one of the handful of sites I rely on for great content. The gym I work out at has some serious beefcake guys there. I used to be ashamed of being so unbuff. But I've traded posts on this site with some guys--and gals--in awesome shape. Now I feel self-assured at the gym, still shy of course, but not shrinking away. I'm there to do my routine, and they're doing theirs. Even though I take the DBs from the middle of the upper rack and they take from the lower right, it's cool. Being consistent in my workouts--esp in this September challenge--has also given me a boost of self-confidence. I intend to finish this challenge as close to 100% consistent as possible. [-0][100 pts]

09.Sept.2006: No training on weekends, but lots of activities with my family. Took my daugther on a picnic today; played on the swingset with my two sons. The whole family then went to my nephew's 4th bithday party. Even there I ate clean, no cake, no ice cream, no soda or beer. Had my meals as planned all day.

In other news, had a scare at 11.30pm when I went to make this post and the computer couldn't find the network. If there's one part of computers I really hate (and there are many) it's networking. Fortunately, the I-mac has a self-diagnosis tool which is pretty cool. So after a few minutes I was back online.[-0][100 pts]

[Week 3]
10.Sept.2006: Sunday is also a non-training day. I took the baby for a fitness walk in the jog stroller, mainly to get him to sleep. Spent a lot of time with each of the kids today. Ate clean all day, except for my one allowed cheat meal (Sunday brunch). There the worst things are the syrup and jam on the pancakes. And I don't use a lot of them. Of course, pancakes aren't good for you, but that's why I call it my cheat meal.

In other news, one of the little traditions I have is to check on the kids before I go to bed each night. It's the sweetest sound to hear their little puffs of breathing and see them tucked in and knocked out. My oldest snores ever so lightly and even that seems cute. Youth is wasted on the young, as Shaw said. [-0][100 pts]

11.Sept.2006: Started the 3rd week of the challenge with my best workout yet, an upperbod one. Added some new exercises, like pullups and dips (using a machine that assists, since I'm not strong enough to carry my own body weight--yet). Also did seated preacher curls for the first time as my bi exercises. They must be effective since my arms are effing killing me! Ate clean the whole day.

In other news, this is a day for tears. My own memory of 9-11 is wrapped up in the "problem" birth of my son, our first child, who was born in July 2001, with Down syndrome and a major heart defect, both of which my wife and I knew about in advance. He also developed an intestinal blockage at 4 days of life and was life flighted to a hospital and operated on that day and the following. He spent 7 weeks in the neonatal ICU (NICU), most of it on breathing tubes, and wasn't getting better. So we had to make the decision of taking him to Philadelphia to have his heart surgery, which might have been the end for him. He was scheduled for 11am on 9/11. Once the attacks came, the government put an emergency hold on the nation's blood supply, and Philly hospitals prepared to take wounded from NYC. Children's hospital didn't in the end, and Matthew's surgery was done successfully on 9/12/01. For 7 weeks, from the time of his birth, we never came home, never took him home, and lived in this wierd world of our own, not sleeping well, not eating, everything upside down and out of focus. And then the terror attacks came, which made our lives seem even more surreal. I couldn't process them at the time--I was already emotionally and spiritually drained. But later on I would, with a deep sense of being wounded, and a kind of perpetual grief, which reappears with force on this day. Fortunately, Matthew lived and now thrives, as the joy of our lives. [-0][100 pts]

12.Sept.2006: This was a day I would have skipped my cardio workout IF NOT for this challenge. I was busy and tired all day but I couldn't bear the thought of missing so I eventually did drag myself to the gym. Did 30 mins HIIT cardio on the elliptical. Burned 425 cals acc to the machine, though I don't buy that.

In other news, my three year old daughter had her first day of preschool today, just for one hour. The parents stayed in the class with the kids. She read books and did puzzles the whole time. It's interesting to see how such a little mind figures things out. Then we had her pony riding lesson, where she did her first trots. She's getting pretty good already. Tomorrow is lower body day, my least favorite.
[-0][100 pts]

13.Sept.2006: Did a pretty good lower body workout today. Added a lot more than planned to my leg presses, which are finally back over 200 lbs. I think I was going too easy on myself because lower body workouts bore me to tears. Ate clean all day.

In other news, I was in the Dunkin Donuts drive through (just a coffee, no sugar, folks!) when the car that pulled up behind me turned out to be police. Now I admire the police, except when they're right behind me. Somehow I just thought those blues would come on any second. The drive through seemed to take forever. Anyway, it made me look later at the inspection sticker in my window--which expired 2 weeks ago!! At least the registration sticker on my plate wasn't expired. So I quickly headed to a shop where I know a guy. Couple hours later, I was legal again. Is absent-mindedness a good defense in a court of law? How about cluelessness? Honestly, I thought the registration and inspection were in sync, and I knew I still had a valid registration. Next time, I'll remember, unless of course I totally forget. [-0][100 pts]

14.Sept.2006: Did 35 mins HIIT cardio on elliptical. Very good workout. Forgot my towel so couldn't shower afterwards. Just ended up using my t-shirt as a towel. I could have simply stood outside in the teeming rain for a few minutes. Ate clean all meals, no snacks or cheats.

In other news, today I listed for sale one of two homes I own as fixer-uppers. I bought them last year at bargain prices and with the help of a contractor buddy have remodeled this one, the first to be finished. Actually, this house was a mistake. My buddy talked me into it, saying it needed only some paint, and new windows. Well, a lot more went into than that and at this point, the financial prospects are looking like a break even. It does not help matters any that the realtor I'm using is really negative on this house. I agree the other one will be much nicer when done (Spring 2007 I hope). This is a great place in move in condition, but I've had it a year now and just want to be done with this one. [-0][100 pts]

15.Sept.2006: Well, I made it half way through the month without any loss of points. Today I did my upperbody workout and made some big changes. Lowered the number of reps on my bench presses but did more weight than ever before (embarrassingly light). Also ate clean all day (so far) and will finish the day acc to my plan of clean eats( if not I'll get back on here and have to deduct points). This is the end of my 4th week of working out and the changes are starting to become visible.

In other news, a guy came up to me at the gym and called me by name. He introduced himself and said we went to school together. The name did seem familar but I had NO IDEA if this was grade school or high school. I had a nice chat with him but I kept looking at him thinking "I've never seen this person before in my life". Of course, high school for me was over 20 yrs ago. He must look a lot different. Anyway, 10 mins of conversation indicated we had almost nothing in common. But it doesn't cost anything to be friendly. I never would have recognized him though. In fact, I STILL don't. [-0][100pts]

16.Sept.2006: A day off from training but not from eating clean. Stuck to clean eats the whole day. VERY psyched at progress I've made in 1 month, as well as the discipline to sticking to it without fail.

In other news, I am traveling to Pittsburgh on Monday and Tuesday with my oldest child and my wife, to see a speech specialist. My Matthew doesn't speak yet but only uses sign language. The speech therapy he's been getting hasn't worked, so we're hoping this expert in Pittsburgh will map out a plan for him which the local therapists can follow to get some results. It may be that it's just a matter of time, but I would hate myself if it turned out that we could have helped him break out of his silence years before he actually does, just because we were willing to be patient and accepting of him as he is. [-0][100 pts]

[Week 4]
17.Sept.2006: A glorious late summer day today. Just the usual Sunday routine of playing with the kids, feeding the horses, and eating clean. Today's cheat meal consisted of cake for the baby's 1st birthday.
In other news, getting ready for the early flight (6.20am) tomorrow morning. Lots to do still. Am leaving the other children in the care of my wife's mother, who came up from DC a couple of days ago to cover for us. We wouldn't need to check luggage except for the rule of no liquids in your carry ons. I just hope they don't lose the bag again.

18.Sept.2006: I spent the day in Pittsburgh, my first of 2 days here, at a hotel which was just OK. The picture tour of the place on the internet shows a gym with a lot more equipment than it actually has but at least I made my workout. Ate clean all day. [-0][100 pts]

19.Sept.2006: My second day in Pittsburgh. Did my cardio routine in the hotel gym. Their equipment seemed plastic-y and cheap, but it worked well enough. I discovered how horrible the food choices are in hotels which come with breakfast. I took only some eggs and low fat yogurt from the breakfast bar. It must be really hard for people who travel a lot to eat clean and keep up their workouts. I was able to do it --with difficulty--for two days. Maybe I need to stay in nicer hotels. [-0][100 pts]

20.Sept.2006: Back home again. Did my lower body workout today, really seeing some improvements here. I'm upping the weights a bit and still able to keep proper form, which is so important for me in avoiding another injury. Ate clean, no sweets, no cheats.

In other news, I am very psyched that I'm 20 days into the challenge, and 27 into working out again, and haven't had any misses. I'm not competing with others in the challenge, only against myself. The challenge has helped me so much on a couple of occasions where I had every reason to miss a day. The challenge helps me keep the focus of being 100% consistent.
[-0][100 pts]

21.Sept.2006: Did my HIIT elliptical workout today and ate all clean meals as planned. A family emergency brought me to a hospital in Philadelphia today. My schedule may be changing dramatically. I may need to drop everything and be away from home for a while. It's not certain yet. At a minimum I may be staying out of town for a couple of days. My postings--if they continue beyond tomorrow--will be shorter. I hope to continue my workouts--in fact I expect to. But I think also I may miss a couple of the remaining training days in September. I will continue to eat clean. Of course, the famliy comes before all else.
[-0][100 pts]

22.Sept.2006: Had a great upper body workout today. Increased the weights on some exercises, as I usually do on Fridays. I find though I need to expand the variety of exercises. I keep doing some combinations of the same, just because it makes pre-planning the workout so easy. Ate clean all day. [-0][100 pts]

23.Sept.2006: A rainy day here. The whole family went to the mall to buy shoes for the kids. Did a lot of walking and child-carrying. Ate clean all day. There was a big bash for my brother's birthday tonight. Buffet and open bar. It's amazing how my focus has changed since I started getting serious about my health a month ago. Prior to that, I would have had a meal and maybe some wine or beer at tonight's party--even though I already had had dinner. But now I just say: this isn't one of my planned meals so I don't eat anything. All I had was water. I didn't stay for the cake, because we didn't have a babysitter so by 8.30 the kids were falling asleep and needed to come home. So I did stick to clean eating.
[-0][100 pts]

[Week 5]
24.Sept.2006: Well, I'm starting the final week of September having been 100% consistent the whole month--+the two weeks of August since I first started my program. The coming week is one of travel b/c of a family medical emergency, so I don't expect to be able to post much. At a minimum I will eat clean, and fit workouts in whenever possible.
Today I spent playing with the kids and working around the house and barn. Stacked some firewood, since we had our first fire of the season a couple of days ago and the racks weren't full. Ate clean, except for the permitted cheat meal. [-0][100 pts]

25.Sept.2006: Did my upper body workout today. Am beginning--just beginning--to bench some real weight for once. Real for me that is. Still have a while to go before I can bench my body weight. Of course, I could just lose 80 lbs. Workouts are going well, so is the 6 small meals thing. Not really as hungry as I thought I would be. Ate clean all day.
[-0][100 pts]

26.Sept.2006: Did my HIIT routine on the elliptical trainer. All meals clean so far; will finish the day as planned. Probably my last post for 3 days. [-0] [100 pts]
27.Sept.2006 through 29.Sept.2006: Traveling; No gym access and no internet access
30.Sept.2006: Spent the last 3 days traveling to visit a family member who was in a very serious accident. So I missed 3 days of workouts and 3 days of updates. I end the month at [-6] [94 pts]. These were the first and only days I missed since I started my program 6 weeks ago. I did manage to eat clean while traveling and in fact during the whole six weeks. There's a big improvement in my appearance; I've dropped a lot of fat and am beginning to look pretty lean. My plan is to continue the current program for another 6 weeks, take 2 weeks off at Christmas and start either a bulk or a cut in Jan 07. I'll have to see which. I am going to Hawaii in March and really want to look my best. I can't do the October challenge because of the demands of family at this time. But September's challenge really helped me. Thanks for doing this John! I'll workout everyday I am not staying over at the hospital, and eat clean wherever I am. So I'm not giving up my routines, just unable to do the next challenge.

STARTING STATS
WEIGHT: 205 pounds
BODY FAT: 23%
WAIST: 37.5

END STATS
WEIGHT: 199
BODY FAT: 17.9%
WAIST: 36

wildcowboy

Wed, August 30th, 2006, 01:22 PM

I'M GOING TO TRY THIS AGAIN.
LAST MONTH I PUT UP MY POST BUT NAVER ACTUALLY PARTICIPATED IN THE CHALLENGE.
ANY WAY I'M TOTTALY UP FOR IT AND I WISH EVERYBODY THE BEST OF LUCK.
MY GOAL IS TO LOSE 12 LBS OF ODY FAT
STICK TO THE PROGRAM AND GET IT DONE.
MY WEIGHT IS 308 NOW:mad: :o
MY MEASURMENT WILL BE POSTED BY TOMORROW.
AND LET'S DO THIS.
MATT

halfmeout

Wed, August 30th, 2006, 03:18 PM

GOAL: CUTTING, CARDIOVASCULAR ENDURANCE

Monday: Cardio (AM); Weight Training (PM) – Chest, Biceps, Triceps
Tuesday: Cardio (AM); Core
Wednesday: Cardio (AM); Weight Training (PM) – Back, Shoulders
Thursday: Cardio (AM)
Friday: Cardio (AM) – Morning Jog; Weight Training (PM) – Legs, Glutes
Saturday: Cardio (Noon)
Sunday: Core

Meals - 5 - 6 a day... I can cheat once every two weeks.

Cardio will usually be done on the Bike or jogging. My cardiovascular endurance is a joke so I am hoping to improve that and develop the endurance for HIIT.

STARTING STATS
WEIGHT: 215 lbs
BODY FAT: 21%
ARMS: 15.5
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 36

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

[Week 1]
01.Sept.2006:

-0. I did my morning cardio on the bike. I had a pretty good afternoon weight training session but the gym was absolutely packed. I ate 6 meals today with my last meal being cottage cheese and some blueberries. :tu:

02.Sept.2006:

[Week 2]
03.Sept.2006:
04.Sept.2006:
05.Sept.2006:
06.Sept.2006:
07.Sept.2006:
08.Sept.2006:
09.Sept.2006:

[Week 3]
10.Sept.2006:
11.Sept.2006:
12.Sept.2006:
13.Sept.2006:
14.Sept.2006:
15.Sept.2006:
16.Sept.2006:

[Week 4]
17.Sept.2006:
18.Sept.2006:
19.Sept.2006:
20.Sept.2006:
21.Sept.2006:
22.Sept.2006:
23.Sept.2006:

[Week 5]
24.Sept.2006:
25.Sept.2006:
26.Sept.2006:
27.Sept.2006:
28.Sept.2006:
29.Sept.2006:
30.Sept.2006:

gymaddict

Wed, August 30th, 2006, 06:52 PM

====Goals====
Cutting - End target: 180 lbs.

====Comments====
I have been cutting since my gf and I broke up two months ago. I came here four years ago when my gf at the time and I split. I was 240lbs, 25%BF. By the time I started dating my last gf at 195lbs, 20%BF. The last two years, I've maintained a weight of 195 - 205.

Seems like I always need a break up to jump start my exercise.

====Diet====
5-6 meals a day, 2200 calories total. 1 Cheat meal/wk
Breakfast: Peanut Butter and Jelly
Snack: Protein Bar
Lunch: Lean chicken with salad or rice
Snack: Pretzels or fruit
Dinner: Lean meat with salad or rice

Alcohol twice a week.
====Workout====
Body for Life Workout. Train to run half marathon. I go to the gym during lunch so I might miss a workout due to work. I will go at night or in the morning to not miss.

Monday: Chest/Tri/Bi, Core Body, Run 5k
Tuesday: Back/Shoulder/Legs, Core Body, Run 2miles
Wednesday: Chest/Tri/Bi, Core Body, Run 5k
Thursday: Back/Shoulder/Legs, Core Body, Run 2miles
Friday: Chest/Tri/Bi, Core Body, Run 5k
Saturday: Back/Shoulder/Legs, Core Body, Run 2miles
Sunday: Rest

STARTING STATS
Weight: 190lbs
Body Fat: 17%
Arms:
Calves:
Chest:
Forearms:
Hips:
Thighs:
Waist:

END STATS
Weight:
Body Fat:
Arms:
Calves:
Chest:
Forearms:
Hips:
Thighs:
Waist:

[Week 1]
01.Sept.2006:
02.Sept.2006:

[Week 2]
03.Sept.2006:
04.Sept.2006:
05.Sept.2006:
06.Sept.2006:
07.Sept.2006:
08.Sept.2006:
09.Sept.2006:

[Week 3]
10.Sept.2006:
11.Sept.2006:
12.Sept.2006:
13.Sept.2006:
14.Sept.2006:
15.Sept.2006:
16.Sept.2006:

[Week 4]
17.Sept.2006:
18.Sept.2006:
19.Sept.2006:
20.Sept.2006:
21.Sept.2006:
22.Sept.2006:
23.Sept.2006:

[Week 5]
24.Sept.2006:
25.Sept.2006:
26.Sept.2006:
27.Sept.2006:
28.Sept.2006:
29.Sept.2006:
30.Sept.2006:

MAD180

Wed, August 30th, 2006, 09:47 PM

GOAL: To maintain my cutting progress for Summer 2006 without loosing any muscle, Would like to hit 86KG (190lbs) at the end of September

COMMENT: Im in! :D

WORKOUT SCHEDULE
Monday: 45 Minute Cardio (HIIT and Run) & Chest, Triceps and Abs
Tuesday: 45 Minute Cardio (HIIT and Run)
Wednesday: 45 Minute Cardio (HIIT and Run) & Back, Biceps and Abs
Thursday: 45 Minute Cardio (HIIT and Run)
Friday: 45 Minute Cardio (HIIT and Run) & Legs and Shoulders
Saturday: Rest
Sunday: Rest

MEAL SCHEDULE

6 Planned Meals per day, totalling 2000 Calories, & One cheat meal per week (usually falls on Sunday)

MEAL1: 4 Weet-Bix with Skim Milk & 2 Whole eggs and 1 Egg white
MEAL2: Protein Shake
MEAL3: 200GM Chicken & 40GMs Rice
MEAL4: Protein Shake
MEAL5: Medium serve of vegetables with Lean Meat
MEAL6: Sustagen with 1.2cups of skim milk (Only if required)

STARTING STATS

WEIGHT: 90KG (198lbs)
BODY FAT: Unknown
THIGHS: 24"
WAIST: 36"

DAILY LOG

Week One

SEP 1: [100 points] Today is the first day of the September Challenge. I will be focusing extra hard on my diet and training regime in the following 5 weeks. So far everything is on track, Had a great cardio session this morning and my diet is going well. Had a huge Leegs and shoulders session tonight aswell, no doubt ill be sore in the morning. All meals went to plan with a steak and salad for dinner :) Glad its the weekend, I need the rest!
SEP 2: [100 points] Everything went really well today, didnt have to train today, Had a fantastic day off down the beach with the lady :) all meals were excellent comeon 100 points!
SEP 3: [100 points] Everything went well once again today, have had a bit of trouble updating this lately with the JSF servers playing up. Although ate all my scheduled meals today. Also had my cheat meal for the week, KFC with a couple of mates in the city today. All other scheduled meals were fine, gotta keep these 100 points :D

Week Two

SEP 4: [100 points] Had a great day today, at all meals as scheduled and had an excellent workout tonight (Chest, Tri's and Abs) All set to keep these 100 points...
SEP 5: [100 points] Had another perfect day today. Ate all of my meals as scheduled & had a great cardio workout this morning. Ive had some damn good temptations with mums cooked dinners over the past couple of days. but i havent caved yet.... Im going to make this :D
SEP 6: [100 points]Had another perfect day today, Ate all my meals as planned and had a good morning cardio session, keeping all those points :D
SEP 7: [100 points] Had another great day today. Ate all of my scheduled meals and had a good cardio session this morning. Hit my back real hard in the gym tonight with some heavy deadlifts and bent over barbell rows, Im sure ill feel it tomorrow :) *No points lost*
SEP 8: [99 points] Had a perfect day today, great cardio, great legs and shoulders session, great eating. Until tonight, where I slipped up and had my first unscheduled cheat meal. I hate to see the point go, but i just couldnt deny myself for some reason.
SEP 9: [99 points]Another good day today, had my weekly cheat meal with some mates out in the city tonight (saturday) yummy pizza :)
SEP 10: [99 points] Had a good clean day today, no points lost.

Week Three

SEP 11: [99 points] Today was another perfect day, had a huge session in the gym last night :D
SEP 12: [93 points] SICK AT THE MOMENT (see journal) -6
SEP 13: [89 points] SICK AT THE MOMENT (see journal) -4
SEP 14: [85 points] SICK AT THE MOMENT (see journal) -4
SEP 15: [81 points] SICK AT THE MOMENT (see journal) -4
SEP 16: [77 points] SICK AT THE MOMENT (see journal) -4
SEP 17: [74 points] SICK AT THE MOMENT (see journal) -4

Week Four

SEP 18: [74 points]Back in the game! :D (see journal) Going to try and maintain my remaining points.
SEP 19: [74 points]Had a good clean day today & a great cardio session, I am back into the full swing of my diet after being quite ill last week. Hoping my efforts will be reflected & rewarded on the scales, sometime mid next week!
SEP 20: [74 points]Had another great day today with a big session in the gym
SEP 21: [74 points]Good day today, continued along well
SEP 22: [72 points]SICK AGAIN (see journal)
SEP 23: [70 points]SICK AGAIN (see journal)
SEP 24: [68 points]SICK AGAIN (see journal)

Week Five

SEP 25: [64 points]SICK AGAIN (see journal)
SEP 26: [63 points]Perfect Eating - Still sick So no Cardio
SEP 27: [62 points]Perfect Eating - Still sick So no Cardio
SEP 28: [61 points]Perfect Eating - Still sick So no Cardio
SEP 29: [61 points]PERFECT DAY!!! Starting to feel a little better, Lets hope I can really pull through for my october challenge!
SEP 30: [61 points] Another perfect day

END COMMENT: I honestly put alot of effort into this month, however my health is what has really let me down (see my journal for the full story)

MJG

Wed, August 30th, 2006, 10:59 PM

Hello to everyone!
I signed up for an account this week and would like to participate in the September Challenge. I think it is a great motivational idea that will help keep you focused on your goals. I will post my goals, workout routine and hopefully some measurements tomorrow. I know I'm cutting it close but I'm very interested in keeping the log for the month.

Good luck to everyone!

Matt

GOAL: To go from my current body fat % of 16-17 to 12% bf, while losing the least LBM as possible.
Each week i plan to progress in both strength training and cardio. Either reps or weight for strength and
speed or incline for cardio.

COMMENT: I may have to mix up my training days because of kids schedules for school and work obligations. Workouts may move
from Tuesday Wednesday Sunday to Monday Wednesday Friday, but either way they will be done.

WORKOUT SCHEDULE:
SUNDAY: AM cardio-30 min treadmill & Ab workouts & PM Strength training ( circuit training )
MONDAY: AM cardio-30 min treadmill
TUESDAY: AM cardio-30 min treadmill & PM Strength training ( circuit training )
WEDNESDAY: Ab workouts
THURSDAY: AM cardio-30 min treadmill & PM Strength training ( circuit training )
FRIDAY: rest
SATURDAY: AM cardio-30 min treadmill

MEAL SCHEDULE:

5-6 Planned Meals per day.
1 Cheat meal per week.

SUPPLEMENTS:
Daily multiple vitamin at Breakfast
Daily Fish Oil ( 6 caps/day ) Breakfast, Lunch and Dinner
Glutamin Pre/Post Strength Training Workout
Vitamin E & C Post Strength Training Workout
Protein powder
Greens+

STARTING STATS: BF & weight measured by Tanita scale at 4:00 pm

WEIGHT: 154
BODY FAT: 17%
LBM: 128
FM: 26

9/15/06
WEIGHT: 152
BODY FAT: 15%
LBM: 129
FM: 23

END STATS

WEIGHT:
BODY FAT:
LBM:
FM:

DAILY LOG

Week One

SEP 1: Off Schedule today ( Worked out MWF this week Starting Sun Tue Thurs next week). [100 points]
[Workout] AM cardio before breakfast. 30 min treadmill. PM strength training - Circuit Training
[Meals] Breakfast, snack, Lunch, snack. PWO drink, dinner
[Supplements] Multivitamin, Fish oil, Greens+, Whey Protein, Vitamins C+E

SEP 2: [Workout] AM Cardio 30 min Treadmill [100 points]
[Meals] Breakfast, snack, lunch, snack, dinner
[Supplements] Fish Oil, Multivitamin, Greens+, When protein

SEP 3: [Workout] Needed to change schedule to MWF this week do to scheduling [100 points]
AM Cardio 30 min treadmill - 3.5 speed, 4.0 incline
[Meals] Breakfast, snack, lunch, snack, dinner, snack
[Supplements] Fish Oil, Multivitamin, Greens+, Whey protein

Week Two

SEP 4: [Workout] AM Cardio 30 min treadmill - 3.5 speed, 4.0 incline [100 points]
PM Strength Training - Circuit Training
[Meals] Breakfast, snack, PWO Drink, lunch, dinner, snack
[Supplements] Multivitamin, Fish oil, Glutamin 10g, Whey Protein, Vitamins C+E

SEP 5: [Workout] AM Cardio 30 min treadmill - 3.7 speed, 4.0 incline [100 points]
[Meals] Breakfast, snack, lunch, snack, dinner
[Supplements] Multivitamin, Fish oil [Dinner], Whey Protein

SEP 6: [Workout] AM Cardio 30 min treadmill - 3.7 speed, 4.0 incline. [100 points]
PM Strength Training - Circuit Training
[Meals] Breakfast, snack, lunch, snack, pre-workout drink, PWO drink, Dinner
[Supplements] Multivitamin, Fish oil, Whey Protein, Glutamin 10g, Vitamin C+E

SEP 7: [Workout] AM Cardio 30 min treadmill - 3.7 speed, 4.0 incline [100 points]
[Meals] Breakfast, snack, lunch, snack, dinner
[Supplements] Multivitamin, Fish oil, Whey Protein

SEP 8: [Workout] AM Cardio 30 min treadmill - 3.7 speed, 4.0 incline. [100 points]
PM Strength Training - Circuit Training
[Meals] Breakfast, snack, lunch, snack, pre/during-workout drink, PWO drink, Dinner, snack
[Supplements] Multivitamin, Fish oil, Whey Protein, Glutamin 10g, Vitamin C+E

SEP 9: [Workout] Rest Day [100 points]
[Meals] Breakfast, snack, lunch, snack, Dinner
[Supplements] Fish Oil, Multivitamin, Whey Protein, Greens+

SEP 10: Finally back to initial scheduled workouts this week.
[Workout] AM Cardio 30 min treadmill - 3.7 speed, 4.5 incline. [100 points]
PM Strength Training - Circuit Training
[Meals] Breakfast, snack, lunch, pre/during-workout drink, PWO drink, Dinner, snack
[Supplements] Multivitamin, Fish oil, Whey Protein, Greens+ Glutamin 10g, Vitamin C+E

Week Three
I'm going to write down this weeks meals so I can show how my nutrition is looking throughout a week.

SEP 11: [Workout] AM Cardio 30 min treadmill - 3.7 speed, 4.5 incline [100 points]
[Meals]
[Breakfast] - 3 egg white & spinach omelet and sliced tomato, 1cup Kashi cereal w/ 1/2cup 1% Milk
1/2 serving cashews
[Snack] - 1/2 cup of cottage cheese on spinach with 1/2 cup sliced strawberries and 1 tbls flax seed
[Lunch] - 4oz chicken breast with 2 veggies, peas and carrots, 1/4 cup walnuts
[Snack] - 1/2 cup plain yogurt {stonyhill farms} mixed with 1 scoop of whey pro complex and a sliced apple
[Dinner] - 4 oz chicken breast with onions and peppers, Broccoli and carrots
[Snack] - 1/4 cup plain yogurt 1/2 scoop Pro Complex Whey and 1/2 cup blueberries
[Supplements] Multivitamin, Fish oil, Whey Protein

SEP 12: [Workout] AM Cardio 30 min treadmill - 3.7 speed, 4.5 incline [99 points]
PM Strength Training - Circuit training
Didn't finish entering data last night -1
[Meals]
[Breakfast] 3 egg whites, 1 whole omega-3 egg with spinach, 1 cup Kashi cereal with 1/2 cup 2% milk and
1/2 cup of blueberries
[Snack] - 3 oz lean ground beef with 1 cup mixed veggies and 1/2 Tbls Flax oil
[Lunch] - 4 oz chicken breast, broccoli and carrots and 1 serving walnuts
[Snack] - {preworkout} - 1/2 cup plain yogurt, 1/3 cup oatmeal, 1/2 banana
[Drink] - {pre/during workout} - 1/2 cup grape juice, 1/2 cup gatorade, 1/2 scoop Whey protein, 5g Glutamin
[Drink] - {Post workout} - 1 cup grape juice, 1 cup gatorade, 1 scoop Whey protein, 5g Glutamin
[Dinner] - 1 Yam, 4oz chicken
[Supplements] Multivitamin, Fish oil, Whey Protein, Vitamin C & E, 10g Glutamin

SEP 13: [Workout] Did not do Ab workout - Teacher meetings at school - 1 [98]
[Meals]
[Breakfast] 4 egg whites with spinach, 1 cup Kashi cereal with 1/2 cup 1% milk, 1/2 cup blueberries, mixed veggies
[Snack] - 3 oz chicken with 1 cup mixed veggies, 1/2 serving of walnuts
[Lunch] - 1 can of Tuna with spinach, peppers, tomato, mixed veggies as salad w/ vinegar & 1 tsp Flax Oil
[Snack] - Spinach with 1/2 cup cottage cheese, 1/2 cup blueberries, 1tbls flax seed
[Dinner] - 4 oz chicken, broccoli and carrots, Salsa w/ 1 tsp flax oil
[Snack] - 1/2 cup yogurt, 1 small apple
[Supplements] Multivitamin, Fish oil,

SEP 14:[Workout] AM Cardio 30 min treadmill - 3.7 speed, 4.5 incline [98 points]
PM Strength Training - Circuit training
Did Abs tonight since I missed last night
[Meals]
[Breakfast] 2 egg whites, 1 whole Omega-3 egg with spinach, 1 cup Shredded wheat w/ 1/2 cup milk and blueberries
[Snack] 3oz ground turkey w/ 1/2 serving walnuts, mixed veggies
[Lunch] 4oz chicken, salsa w/ tsp flax oil, broccoli and carrots 1/2 serving walnuts
[Snack] {pre-workout} - 1/2 cup oatmeal mixed with 1/2 cup plain yogurt and 1/2 banana
[Drink] {pre/during workout} - 1/2 cup grape juice, 1/2 cup gatorade, 1/2 scoop Whey protein, 5g Glutamin
[Drink] {Post workout} - 1 cup grape juice, 1 cup gatorade, 1 scoop Whey protein, 5g Glutamin
[Dinner] 2oz wheat noodles 4oz ground turkey with salsa
[Supplements] Multivitamin, Fish oil, Whey Protein, Vitamin C & E, 10g Glutamin

SEP 15: [Workout] Rest day [98 points]
[Meals]
[Breakfast] 4 egg white omelet with spinach and sliced tomato, 1 cup kashi cereal w 3/4 cup milk
[Snack] Spinach with 1/4 cup cottage cheese, 1/2 cup plain yogurt, 1 serving chopped walnuts
[Lunch] 4oz ground turkey, mixed veggies, spinach, 1/2 cup black beans, salsa w/ 1tsp flax oil 1tsp olive oil
[Snack] Shake - 1 scoop Pro complex protein, 1/2 cup yogurt, 1/2 tbls greens+, 1/2 cup milk, 1tbls Peanut butter
[Dinner] 4 oz chicken, carrots and broccoli, tomato and cucumber salad w/ 1tbls Olive Oil

SEP 16: [Workout] AM Cardio 30 min treadmill - 3.7 speed, 5.0 incline[ 97 points]
Did not enter info today -1
[Meals] Breakfast, snack, lunch, snack, Dinner, snack
[Supplements] Fish oil, Multivitamin, Whey protein, Greens+

SEP 17: [Workout] AM Cardio 30 min treadmill - 3.8 speed, 5.0 incline[96 points]
PM Strength Training - Circuit Training
- 1 point did not do Abs
[Meals] Breakfast, PreWO Drink, PostWO Drink, Lunch, snack, Dinner, snack
[Supplements] Fish oil, Whey Protein, Glutamin 10g, Vitamin C & E

Week Four

SEP 18: [Workout] AM Cardio 35 min treadmill - 3.8 speed, 5.0 incline [96 points]

[Meals]
[Breakfast] 4 egg white omelet with sliced tomatos, 1 serv. green beans,
1 serv. shredded wheat w/ 1/2 cup strawberries & 1 cup 1% milk
[Snack] 3 oz chicken mixed with corn, green beans and 1/2 serv. of walnuts
[Lunch] 4 oz chicken, 1/2 cup black beans, 1 serv. Steamed fresh green beans, corn
and salsa w/ 1tsp olive oil and 1 tsp flax oil
[Snack] 1/3 cup 4% cottage cheese, 1/3 cup plain yogurt, sliced tomato and
1/2 serving of almonds
[Dinner]
[Supplements] Fish Oil, Multivitamin

SEP 19: [Workout] AM Cardio 35 min treadmill - 3.8 speed, 5.0 incline [95 points]
PM Strength Training
Did not enter information on time -1 point
[Meals] Breakfast, Snack, Lunch, PWO meal, Pre/during WO drink, PWO drink, snack
[Supplements] Fish Oil, Whey Protein, Glutamin 10g

SEP 20: [Workout] Ab Training [95 points]
[Meals] Breakfast, snack, lunch, snack, dinner
[Supplements] Fish Oil {dinner}
SEP 21: [100 points]
SEP 22: [100 points]
SEP 23: [100 points]
SEP 24: [100 points]

Week Five

SEP 25: [100 points]
SEP 26: [100 points]
SEP 27: [100 points]
SEP 28: [100 points]
SEP 29: [100 points]
SEP 30: [100 points]

END COMMENT: TBA

floky

Thu, August 31st, 2006, 02:49 AM

====Goals====
Cutting - Start of transformation
NO ALCOHOL :cry:

====Comments====
I think this is perfect time to start with my transformation. Main goal is to strictly follow the plan. I will consider it reached if I will have more then 90 points at the end. Second goal is 'No alcohol' and to increase my motivation I will deduct 3 points for each failure.
Since currently I'm not in good shape (and my knee is slightly injured), I'll start with low intensity cardio (30min slow running 3 times a week).

====Diet====
5 meals per day, no cheat meals :nono: (every cheat meal = -2 points)!

Breakfast (8 AM): Protein shake
Morning snack (11 AM): Fruits
Lunch (2 PM): Normal lunch
Afternoon snack (5 PM): Sallad or Fruits or Protein shake
Dinner (8 PM): Family dinner

====Workout====
Friday: Streching (30min), LISS cardio (30min running)
Saturday: Weight training - arms & chest, Streching (30min)
Sunday: Rest - no training
Monday: Streching (30min), LISS cardio (30min running)
Tuesday: Weight training - legs & shulders, Streching (30min)
Wednesday: Streching (30min), LISS cardio (30min running)
Thursday: Weight training - abs & back, Streching (30min)

================
STARTING STATS
WEIGHT: 99Kg
BODY FAT: 29%
CHEST: 112 cm
HIPS: 104 cm
WAIST: 110 cm

====Daily reports====

Start: 100 points

[Week 1]
01.Sept.2006: [100 points]
Woke up at 5:30 AM. Did cardio (slow running - 30min), stretching, eat all meals, took 'before' pictures (but will not post them :) ) went to sleep at 9:00 AM. Looking forward for tomorrow (actually today)...
02.Sept.2006: [100 points]
Should dedcut 1 point for not doing weight lifting training but I'll do it tomorrow if I miss it again (today is my rest day so I decided to allow myself to switch trainig days). Eat all meals, managed through birthday party with sole watter!
03.Sept.2006: [99 points]
Didn't finish weight lifting training (-1 point). Eat all 5 meals as scheduled, feeling good.

[Week 2]
04.Sept.2006: [99 points]
I had big trouble with cardio training yesterday. I was very tired, didn't feel well and my injured knee was painfull. However, I managed to make it together with all other things (5 meals, no alchohol). This was hard day, no energy at all. Maybe I'm not eating enough?

05.Sept.2006: [98 points]
Missed weight training again :(
Other things went quite well inspite of the very busy day. Feeling much better then yesterday.

06.Sept.2006: [97 points]
Missed lunch due to unscheduled business meeting. Morning running session went just fine although it was very hard to get up from the bed. But after few minutes I start to feel good and the rest of the days was really good (except for missed lunch). Generaly I feel good, but sometimes it look's like I'm little bit lazy.

07.Sept.2006: [96 points]
Missed weight training again :(
I'll have to reschedule something in the plan. It's almost impossible for me to do the training in the afternoon and all gyms are closed in the morning, before work. For the first month of my transformation I will consider droping weight lifting and do cardio every day instead. This is what I can do if I wake up very early.
Besides missed training, I'm on the track. My meals are really good and I'm feeling much better each day. One week without alcohol, that's something I didn't do for quite a long time :)

08.Sept.2006: [96 points]
I'm feeling much better with my early morning running sessions. It's becoming easier to get up in the morning and I feel like I have more energy. I still cannot do more then 30 min. but I suppose it's to early to expect big improvement. The most important thing is to be on the track and for now I'm really on the track (except for strength exercises, but I'll fix this part very soon). I'm very happy, for a long time I wasn't so motivated and I'm really looking forward to new challenges. Food was OK, all 5 meals were good and I didn't feel hungry for a whole day.
Today I decided to build tracking software, small program which will help me track my progress. I examined couple of tools including JSF's excel spreadsheet but all of them are not using SI standard measures so it's quite confusing for me. I started to 'translate' one tool which is also based on excel, but after few days I quit. Now my goal is to build small and easy-to-use program which will help me in making training plan and meals schedule. There is no deadline, but I think I'll have first release in couple of weeks. If somebody would like to be beta tester, please let me know.

09.Sept.2006: [96 points]
I'm confused... it looks like I missed an update which is almost impossible. When I logged in today (10.09 early morning) I noticed that there is no update for 08.09. which I made (at least I believe I did). I will not deduct one point for this before I investigate the issue tomorrow morning when I get back to work and take a look at my office computer.
Yesterday I had quite successful day. I even managed to do some body weight exercises instead of weight lifting training (many thanks to specialk who posted couple of usefull instructions but more because of inspiration and support). Meals were good, not exactly on schedule (lunch was one hour late so every other meal I needed to postpone) but I will not be so strict about that. Feeling good, looking... well, not so good for now, but I'm progressing :)

10.Sept.2006: [96 points]
I figured out what happened with Friday's update. It looks like I'd need Ginko or some other neurostimulator :)
When I came into office on Saturday morning I found out that our Internet connection was down for unknown reason. I spent some time trying to fix the problem but was not successful. Therefore I decided to write down Friday's text in the notepad and to post it later. I'm going to paste the text today...
Sunday was my rest day so I was mainly dealing with food (and no alcohol rule). With alcohol I didn't have any problems since (surprise!) there was no usual weekend's social contacts and therefore there was no temptation. But with food I had small difficulties, mainly related to the timeframe. However, I managed to eat all 5 meals, the only real problem was afternoon snack which was not good so I was very hungry in the evening.

[Week 3]
11.Sept.2006: [96 points]
I had very nice early morning cardio session. As time passes I'm feeling much 'lighter' and running is (almost) pleasure. I did have some problems with food. I ate everything according to plan, but I was constantly hungry except immediately after eating. Will try to monitor this for few days to see if it is real problem or this was just one specific day.

12.Sept.2006: [94 points]
Missed afternoon snack, missed training. Bad day. Bah... :(

13.Sept.2006: [94 points]
Yesterday was probably the best day since I started my transformation process. Training was excellent, I was full of energy and didn't feel hungry. My older kid (7 years) decided to go with me to run and this was fun too. He was talking all the time, asking lot of questions, complaining that I'm running to slow but it turned out it was just about enough for him as it was for me (he suddenly stopped talking for last 300 meters :) ) I'm very motivated and I'm looking forward for today's weight training (I'm constantly having trouble with this training, but today I'm quite sure I'll do it properly).

14.Sept.2006: [93 points]
This was great day except for missed training. Meals were great, I was strongly dedicated not to loose single point because of food or drink and I managed to do that. Instead of training I decided to go to watch UEFA cup football game between Dinamo and Auxeure and to do the training later in the evening. Dinamo lost, I was desperate, the result was missed training :(
And that's it. No more lost points if I intend to reach my goal (which is to have at least 90 points). I know I'll loose additional 3 points because my best friend's wife is pregnant and she is going to deliver in next few days so I'm convicted to have a drink with him. 15 more days and counting...

15.Sept.2006: [93 points]
My diet is going really well and I'm satisfied with the fact that I didn't have single cheat meal until now. I also managed to sustaing without alcohol for full 2 weeks which is probably the best success I had in last, well... in a long time. Yesterday I didn't do my cadio session (running) due to the havy rain, but I did it this morning (I'm doing this updates next day early in the morning, so today is actually 16/09) so I won't deduct a point for it. BTW, today was also raining but somehow it didn't bother me like yesterday :)
Today I'm going to take intermediate measures to motivate myself a bit more. I'm quite sure the reulst is good and improvement is significant. I will put them in the post tomorrow.

16.Sept.2006:
17.Sept.2006: [87 points]
What a failure. 'New baby party' was too much for me. And I missed an update for Saturday. All in all -6 points: -3 for beer, -2 for pizza, -1 for Saturday's update. Besides that, I was right on the track. Saturday was great and yesterday I was participating on the Annual Terry Fox run here in Zagreb so even it was my day off, I did have some, although small, activities. Until evening everything (including meals) was really good :(

[Week 4]
18.Sept.2006: [87 points]
Great day. Didn't have any problems with food (actually, all meals were perfect). Instead of early morning cardio (it was raining) I did evening run. I felt great, full of energy, easy as feather. I will reconsider my decision of doing morning cardio sessions. This is second time I did it in the evening and both times were great (which is not always the case with morning sessions). Back on the track, fully motivated!

19.Sept.2006: [87 points]
Nothing special. No lost points. Eat all meals. Good workout. Boring day. Went to sleep with kids at 21:00 :)

20.Sept.2006: [87 points]
Another boring day with no lost points. Barely managed morning cardio session (I felt very tired and without motivation, but I still did it). I have to invent something to make everything more fun.

21.Sept.2006: [87 points]
One of the best days so far. I had great training and meals were very good. Small problem was late dinner. I usually eat around 8:00, not later then 9:00, but yesterday the dinner was at 9:30. I decided not to deduct a point because of this tiny delay.

22.Sept.2006: [86 points]
Missed afternoon snack due to the very busy day. I also had late dinner (around 9:30) but will not deduct a point for that. I was focused, but obviously not enough. I will need to make it better in next days.

23.Sept.2006: [86 points]
It was good day, but nothing special. Training was OK, I did all meals.

24.Sept.2006: [86 points]
Sunday is my "official" day off, but I still did morning cardio session (I will not add a point for that :) ). In the afternoon my colleagues and I went to small touristic place on the coast where we will participate on annual Smartcard conference in next three days. This will be a challenge since there will be lot of oportunities to break several rules (alcohol in the first place, but having 5 meals will also be a challenge). It's going to be fun doing cardio sessions since there are lot of fitness, wellness, spa, relax and other studios available. Besides, running is going to be much more pleasant because of fresh seaside air. Looking forward to next three days, will keep posting using notebook.

[Week 5]
25.Sept.2006: [86 points]
First day of the conference was very good. I managed to hold all of my principles and eat all 5 meals (although the time for afternoon snack was not perfect). Morning cardio session was beautifull, running beside the sea is fantastic. I think I could get used to it :)
In the evening, after the official conference cocktail (I managed to drink only water although many people found it very strange) I went to sauna and pool and did some extra swimming. Feeling great, looking forward for tomorrow (actualy today).

26.Sept.2006: [85 points]
What a great day! I had very good presentation on the conference and lot of people find it very interesting. I did my training in the hotel's fitness studio in the afternoon and in the evening we had big party in one restaurant. I managed to drink sole water all night and I'm very proud of it since lot of great vines were available. I also eat my dinner around 8:30 and didn't eat anything else inspite the fact that party finished at 2:00 in the morning.
I also managed to lose one point because somehow I missed lunch :(

27.Sept.2006: [84 points]
On the last conference day I managed to miss afternoon snack because we were traveling back home and I forgot to bring some fruits with me. Everything else was OK.
I'm curious about my measures at the end of the first month but I will not take them before saturday. Three more days and then all over again :)

28.Sept.2006: [83 points]
Missed training :(
I planned it for the evening but was so tired I just couldn't make it. Really sad because of this. Meals were good and on time.

29.Sept.2006: [83 points]
It was hard day, but I made it through without loosing point. Training was too late and I was tired so it was not so much pleasure, but still I finished it. Meals were almost ok. I had problem with timing again... afternoon snack was too late so the dinner was also late. I will not deduct a point for that because I didn't eat much (maybe I'm not eating enough and that's why sometimes I'm so tired for training?)
This is the first month of my transformation priod so I wanted to make it simple therefore I didn't make exact meals calculations (in terms of total energy intake and carbs/fat/protein ratio). I was focused to be on the track: to eat all 5 meals, to eat less quantity per meal, to do trainings and to avoid alcohol as much as possible. For the next month I plan to include proper meal planning including precise calculations.

30.Sept.2006: [82 points]
The last day of first month was almost good. I deducted one point because I was late with the dinner and it was at the end something like a cheat meal cause I didn't have time to make proper dinner so I just eat first thing I found in the fridge. Everything else was nice and training was perfect. Today I'm going to take end stats and start to update October's post. I'm updating this very early in the morning and will do one more update later on when I take my measures (and pictures).

================
END STATS
WEIGHT: 92 kg
BODY FAT: 27%
CHEST: 107
HIPS: 104
WAIST: 104

memphisbear

Thu, August 31st, 2006, 08:57 AM

This is my first official post, but i've been waiting in the wings for a while.

I'm going to dive right in and join in this challenge. This will be a hard challenge for me with the NBA season starting up, my schedule gets pretty crazy, but i can't keep using that as an excuse.

Goal: Cutting

Current Weight: 270
End of month Goal: 260
Ultimate goal:210

Sunday: Cardio 45min
Monday: Cardio 45min; Chest and Delts
Tuesday: Cardio 45min; Back and Traps
Wednesday: Cardio 45min;
Thursday: Cardio 45min; Arms and Abs
Friday: Cardio 45min; Legs
Saturday Cardio 45min

Meal plan is 6 meals per day totaling about 2300 cals.
One cheat meal per week

9/1 All meals were as scheduled, even though my day got started earlier than expected. I got my cardio time in but American Idol auditions cut into my lifting. -1 point (99)

9/2 Everything clean today including my 45 min run, even the plantar faciitis seems to be settled down. Tomorrow will be difficult with at least 15 hours at work. -0 points (99)

Good luck to all:tu:

DarkNinja250

Thu, August 31st, 2006, 10:02 AM

DarkNinja250's Official September "100 Challenge" post

GOAL: Gettin Ripped!!!

COMMENT: Wanna get below 12% bodyfat

WORKOUT SCHEDULE
Monday: AM: Resistance training (Chest, Back, Shoulders, Triceps)
PM: Cardio (Bike, Eliptical)
Tuesday: AM: Resistance training (Biceps, Quads, Hams, Calves)
Wednesday: AM: HIIT (Sprints, Stairs)
Thursday: PM: Resistance training (Chest, Back, Shoulders, Triceps)
Friday: PM: Resistance training (Biceps, Quads, Hams, Calves)
Saturday: AM: HIIT (Sprints, Stairs)
Sunday: AM: HIIT (Sprints, Stairs)

MEAL SCHEDULE
Six meals per day (2200 cals), one cheat meal per week. No alcohol.

Meal1: Oats, Eggs, Egg whites, Milk
Meal2: Post Workout shake (WPI, Dextrose)
Meal3: Tuna, Sweet potatoe, Brocolli
Meal4: Protein shake, spinach, flaxseed oil, almonds
Meal5: Chicken breast, asparagus, Fish oil
Meal6: Cottage cheese, flaxseed oil

Total (2200 cals) w/ (50% protein:35% carbs:15% fats)

STARTING STATS
WEIGHT: 82 kg / 180.5 pounds
BODY FAT: 15.2 %
ARMS: 39 cm / 15.4 inch
CALVES: 39 cm / 15.4 inch
CHEST: 110.5 cm / 43.5 inch
SHOULDERS: 126.5 cm / 50 inch
THIGHS: 59 cm / 23 inch
WAIST: 87 cm / 34 inch

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

DAILY LOG
SEP 1:Wicked weights session!! Had all meals, forgot to post. DOuh!!
-1 points [99 points]

SEP 2:Could not possibly have had a worse day. No cardio, ate shit all day, didn't post.
-3 points [96 points]

SEP 3: Did HIIT, didn't eat well at all.
-1 points [95 points]

SEP 4:Average weights session, meals went well, finally got time to post
-0 points [95 points]

SEP 5:

SEP 6:

SEP 7:

SEP 8:

SEP 9:

SEP 10:

jlense

Thu, August 31st, 2006, 12:35 PM

Goal
Body fat percentage reduction.

Comments
Fellow forum lurker up for his first challenge (and first post). I can't update on Saturday and Sunday (no internet access), so I will have to content myself with striving for 91 points while still being 100% focused. Also have no access to a gym on weekends. Also starting a BFL.

Meal Plan
5-6 meals per day, one cheat meal per week (weekend). Absolutely NO ALCOHOL. First meal after morning cardio workout.

Training Plan
Monday: AM (cardio 45 minutes), PM (chest/triceps/abs)
Tuesday: AM (cardio 45 minutes), PM (back/biceps/abs)
Wednesday: AM (cardio 45 minutes)
Thursday: AM (cardio 45 minutes), PM (legs/shoulders/abs)
Friday: AM (cardio 45 minutes)
Saturday: AM (45 minutes jogging/abs/no weights full body workout)
Sunday: rest day

Starting Stats
Weight: 63kg
Body fat: 18.7%

Ending Stats
Weight:
Body fat:

Daily Updates

[Week 1]
01.Sept.2006: So this is going to be way harder than I thought. The updating at least. I have had no home Internet access for a month, and it does not look like I am going to be getting it back soon. Also, my work filters out this forum as chat so I can't update there. Plus, I have about a 2% chance of updating on the weekends, as I am no where near Internet access (that's why I have already planed on docking myself 9 points. So, I am stuck with a daily cyber cafe, but hey, I suppose it is not called a challenge for nothing!! Meal-wise: 5 small meals. Okay. Cardio: Stairmaster for 45 minutes this morning. Training: Nothing was planned for today. But since I was behind for my week before starting this challenge. I did legs/shoulders/abs. Good workout. I like legs. I definitely work up a sweat. No points lost. [100 points]
02.Sept.2006: Saturday (no update) -1 [99 points]

[Week 2]
03.Sept.2006: Sunday (no update) -1 [98 points]
04.Sept.2006: Weekend as planned. Meaning training, meals and no Internet access. So -2 points above as planned. Planned on a cheat meal over the weekend. And it turned into a cheat desert only. So pretty happy about that. Today. Great morning cardio. Decided to try to challenge myself more on the elliptical paying close attention to RPM's and number of calories burned. Got calories burned to 600. No problem meal wise. Going for sushi tonight, so that should fit right in. Afternoon workout was good. Not much of a sweater in general, but I decided to really challenge myself on the doing heavier weights. Great job! Now, if I could just be less shy and ask for a spot. [98 points]
05.Sept.2006: Well, that was a slap in the face. I have been weighing myself almost everyday since around March 2006. Luckily, I thought, my scales had a body fat reader. I knew from reading around the net that it was not necessarily very accurate. I kept off buying calipers, mostly because I live in France and couldn't find any. I don't even know the word for them is in French. And having them shipped over from the US would be very expensive. And I don't know if they would get through customs. But anyway, using my scales, I had started at 70kg and 19% body fat. And when I started this challenge, again according to the scales, I was at 62.9 and 12%. I felt pretty good about it. I guess I probably still should but, I have a doctor friend who offered to do the body fat measurement professionally for free. And I thought, wow thanks! Well, I just did it and have not even made it home yet, before I ducked into this cybercafe to do an update immediately. Very bad news. I weigh 62.7 and am at 18.7% body fat. Argh, argh, argh. I have way much farther to go that I thought. How could I be soooooooo off? Also, thought I would go the pool this morning to vary my cardio a bit. Unfortunately, the never seem to get it right here in Paris. Everyone swims at all speeds in all lanes instead of having designated ones by speed as we do in the States. So, essentially, although I got my workout in, it was infinitely frustrating trying to get around the other swimmers doing breast stroke, or just using a kickboard. Argh, argh, argh. To top it off, I am obviously not being as focused as I thought. I was convinced my next weight workout was tomorrow, not today. So, since it is now almost 8:30 pm here and my gym closes in about 15 minutes. I am sunk for the day. Argh, argh, argh. -1 [97 points]
06.Sept.2006: Feeling a bit better about yesterday's catastrophe. Mainly thanks to message I sent to Swolecat, and the decision to try SGX as a result of all the indications on this forum that it is a good thing to do. Cardio, good this morning. Not as good on the intensity as Monday. But good nonetheless. Excellent weight workout, to replace the one I "forgot" yesterday. 0 [97 points].
07.Sept.2006: God, do I hate legs. But I did them. All good with cardio, weights, and meals. Tommorrow will be difficult as I have an eye exam that is going to leave me "sightless" for the morning. But I will work in the cardio in the afternoon. 0 [97 points].
08.Sept.2006: Eye exam sucked. But I did not let it get me too down. So okay for today on cardio. Did swimming. 0 [97 points].
09.Sept.2006: Saturday (no update)

[Week 3]
10.Sept.2006: Sunday (no update)
11.Sept.2006:Pretty well fair to middling on both the cardio and weight front. I think I am just tired. Perhaps doing a bit too much cardio. I have changed the program and taken off on Sunday. No updates on Saturday and Sunday as planned. -2 [95]
12.Sept.2006: No cardio this morning for a good cause. I signed up for SGX and had to pay him via a whole complicated route as I live in France. But training at lunch. So just -1 point. [94]
13.Sept.2006:
14.Sept.2006:
15.Sept.2006:
16.Sept.2006: Saturday (no update)

[Week 4]
17.Sept.2006: Sunday (no update)
18.Sept.2006:
19.Sept.2006:
20.Sept.2006:
21.Sept.2006:
22.Sept.2006:
23.Sept.2006: Saturday (no update)

[Week 5]
24.Sept.2006: Sunday (no update)
25.Sept.2006:
26.Sept.2006:
27.Sept.2006:
28.Sept.2006:
29.Sept.2006:
30.Sept.2006: Saturday (no update)

Good luck to everyone (including myself)!

kaylov

Thu, August 31st, 2006, 02:32 PM

GOAL:
Cutting (SGX (http://www.vizualxcellence.com/programs/swolegenix.html)) the last bit of fat off my midsection and adding some lean mass in the process.

COMMENT:
I have been on SGX since February 1st 2006 and have dropped around 34 lbs so far but my abs are
not quite as visible as I'd like. This month will be my last month on SGX in 2006 - and October to
December will be dedicated adding mass.

WORKOUT SCHEDULE

Monday:
Brisk walk outside, 45 mins (aerobic, fasted) (AM)
Weight training: arms and shoulders (PM)

Tuesday:
Brisk walk outside, 45 mins (aerobic, fasted) (AM)

Wednesday:
Brisk walk outside, 45 mins (aerobic, fasted) (AM)

Thursday:
Brisk walk outside, 45 mins (aerobic, fasted) (AM)
Weight training: back and traps (PM)

Friday:
Brisk walk outside, 45 mins (aerobic, fasted) (AM)
Weight training: chest and abs (PM)

Saturday:
Brisk walk outside, 45 mins (aerobic, fasted) (AM)

Sunday:
Brisk walk outside, 45 mins (aerobic, fasted) (AM)
Weight training: legs (PM)

MEAL SCHEDULE
Six or seven meals per day, one moderate cheat day per week.

STARTING STATS
WEIGHT: 150 lbs
BODY FAT: ~8%
ARMS: 13.5"
CALVES: 13.5"
CHEST: 39.00"
FOREARMS: 10.7"
HIPS: 35.50"
THIGHS: 20"
WAIST: 31.0"

END STATS
WEIGHT: 147.50
BODY FAT: ~8%
ARMS: 13.5"
CALVES: 13.5"
CHEST: 39.40"
FOREARMS: 10.7"
HIPS: 35.50"
THIGHS: 19.6"
WAIST: 30.6"

(ending SGX on Sept 23rd - switching to SUP2)

Starting Pictures
15808

End SGX Pictures (ended September 23)
16254

(Stats and pictures are cold, no pump)

DAILY LOG

SEP 1: Morning cardio @ 45 minutes, 6 meals as planned and the the best ever chest/abs day. I managed to increase the weight on one of my chest exercises by 10% and the reps on another. Also on my abs I managed to increase weight on one (8%) and reps on two others - all in all a good start no points lost on day 1.
-0 points [100 points]

SEP 2: Morning cardio @ 45 minutes, did another 45 minutes of walking again in the PM today for the change and it felt pretty good actually. 7 meals in all clean and as scheduled; no weight training today.
-0 points [100 points]

SEP 3: Morning cardio @ 45 minutes; Not sure there is such a thing as a "great SGX leg day"? - but if so I sure had one as I managed to increase weights on two exercises this pm and after some 360 reps in total I could hardly walk back home from the gym; all seven clean meals are in as scheduled so all good so far.
-0 points [100 points]

SEP 4: Morning cardio @ 45 minutes; Arms and Shoulders today - I managed to increase weight on one of two shoulder exercises by 5% and increased reps on all biceps and triceps sets - in fact I added two sets of dips which I usually don't do at all, I think must credit "100 Challenge" for getting me going this hard; Seven meals are in today - all clean as intended and no points deducted.
-0 points [100 points]

SEP 5: Morning cardio @ 45 minutes; no weight training today which is also my moderate cheat day. I had all 7 clean meals and a bit of candy (high in sugar content) in between in the pm so calories are a bit up and not feeling all that great to be honest, but it is nice while it lasts.
-0 points [100 points]

SEP 6: Morning cardio @ 45 minutes; no weight training today either but no cheats. I had all 7 clean meals nothing much more to report in that regard - I am looking forward to training tomorrow - two days off in a row is a bit much but I think it is sensible to make all the doms go away and be ready to push the limits again.
-0 points [100 points]

SEP 7: Morning cardio @ 45 minutes; great back and traps traning this pm - increased weight on one back exercises and the reps my shrugs. 7 clean meals again today - all as scheduled.
-0 points [100 points]

SEP 8: Morning cardio @ 45 minutes; excellent chest/abs day today - managed to increase reps on a few sets and also the weight on 2 exercises, one was abs which I am really happy with. Still shaking from the chest effort. All 7 clean meals in today as planned.
-0 points [100 points]

SEP 9: Morning cardio @ 45 minutes; no training today. Had only 6 meals today and spent most of the day on relaxing.
-0 points [100 points]

SEP 10: Morning cardio @ 45 minutes; Excellent leg day today, increased weight on seated calf raise and reps on two other leg excercises. 7 meals in today all clean as as planned and no loss of points yet...
-0 points [100 points]

SEP 11: Morning cardio @ 45 minutes; had a really great arms and shoulders day - added weight to one of my triceps and one of my biceps excercises and supersetted 3 sets of biceps/triceps - still feeling it now more than an hour after. I have only one meal left today which I am confident will be as planned in 25 min. so I am going to end today's update now and hit the bed early.
-0 points [100 points]

SEP 12: Morning cardio @ 45 minutes really early as I had to go on a trip all day; no weight training today but a lot of meetings to keep me busy - managed to get all 7 meals in - and a good cheat as well today as scheduled ~ 300 gram of candy was all I could handle, the taste was great - but glad I stopped at 300 gram...
-0 points [100 points]

SEP 13: Morning cardio @ 45 minutes; no weight training today either - 7 clean meals...
-0 points [100 points]

SEP 14: Morning cardio @ 45 minutes; excellent back and traps today - I managed to increase the weight a bit from last week on two excercises but no increase in reps today; had 7 clean meals as scheduled. I feel that the 7th meal (a small protein pudding) is doing me a lot of good even though I am cutting - specially on weight training days.
-0 points [100 points]

SEP 15: Morning cardio @ 45 minutes; despite not feeling like lifting at all today I had a really great chest and abs day. I had a spotter helping me out with two sets on the bench and I managed to increase the reps quite dramatically with the highest weight I have ever done - awesome feeling! My abs also got a good run - increased reps on one excercise and maintained same high weight from last week on another; 7 clean meals - all on time.
-0 points [100 points]

SEP 16: Morning cardio @ 45 minutes; no weight training today; 7 clean meals on time nothing much to report.
-0 points [100 points]

SEP 17: Morning cardio @ 45 minutes; one hell of a leg day today, managed to increase weigh again on two excercises and added a whole set to one as well - going to be hard to walk tomorrow I think; 7 clean meals on time. I am planning on switching to a slow bulk starting September 24th in a drive to slowly getting ready for autumn bulk.
-0 points [100 points]

SEP 18: Morning cardio @ 45 minutes; excellent biceps/triceps session - totally toasted my arms, still shaking like crazy. I increased reps and added a set to 3 excercises and supersetted biceps/triceps to make matters worse. I could only complete one shoulder excercise - so exhausted - so I'll probably have to cancel my off day tomorrow and do a seperate shoulder session. 7 clean meals - all on time.
-0 points [100 points]

SEP 19: Morning cardio @ 45 minutes; still beat from last nights arm torture so I am not going to risk hurting my shoulder by added another day to my excercises today (I guess it would also cost me a point!); no weight training today as scheduled; 6 clean meals - all on time.
-0 points [100 points]

SEP 20: Morning cardio @ 35 minutes - jogging for a change; no weight training today; 250gram candy cheat as scheduled; 6 clean meals on time.
-0 points [100 points]

SEP 21: Morning cardio @ 45 minutes; reasonable back and traps day - nothing much to write about to be honest. I managed to increase weights on shrugs but the rest of the excercises I reduced weight a bit this time and increased reps for the sake of changing things. Not particularly satisfying but got to try new things. 7 meals in all clean.
-0 points [100 points]

SEP 22: Morning cardio @ 45 minutes; excellent chest and abs day - I decided to increase reps on all excercises (some by 50%) and only lowered the weight on one single excercise - the rest were like last week. My bulk will start a day early as it fits better with my plans - so this ends my SGX for now. I'll be switching over to SUP as of tomorrow morning - time for to get a bit of size on. I'll be updating my stats above tomorrow morning first thing - but will of course continue to update every day in September.
-0 points [100 points]

SEP 23: Morning cardio @ 35 minutes - although not normal during my bulk I'll try to do cardio at least 6 days a week as I want to keep the fat gain as low as I can while hopefully being able add some size; no weight training today, only eating; 6 clean (and much bigger than usual) meals on time;
-0 points [100 points]

SEP 24: Morning cardio @ 40 minutes; had a bit of headache all day yesterday - must be the extra food/carbs - today I am feeling ok though a bit full. Tonight was my first weight traning day - and it was leg day today. If you have been on SUP2 you know what that means. I managed to increase weight on all excercises - a lot I might add and my legs are now shaking like hell, I had completely forgotten how tough this was!; 6 large meals in on time + a POW shake - and I am off to bed very soon.
-0 points [100 points]

SEP 25: Morning cardio @ 40 minutes; awesome shoulder and arms day today, I went as heavy as I could and I am sure tomorrow will be a painful day. SUP2 feels good and looks a lot easier than it actually is; 6 big meals and a very filling POW shake in on time.
-0 points [100 points]

SEP 26: Morning cardio @ 45 minutes; no weight training today; 6 big meals on time last one will be a cheat meal. Nothing else to report today - tomorrow is also off - but I think I need it.
-0 points [100 points]

SEP 27: Morning cardio @ 45 minutes; no weight training today either; 6 big meals on time; really looking forward to lifting tomorrow - two days off in a row may be good for the body but it is also pushing it a bit. The cheat yesterday was quite good ~500gram of bad stuff around my 5th meal ;-)
-0 points [100 points]

SEP 28: Morning cardio @ 45 minutes; excellent back and abs session - really heavy and very slow, I was amazed how exhausted I felt afterwards considering the much lower volume I am doing now; 6 meals in on time.
-0 points [100 points]

SEP 29: Morning cardio @ 40 minutes; great chest/arms workout this evening, I went heavier than I ever did in my life - what a feeling; 6 clean meals and a heavy loaded PWO shake concludes the 29th day.
-0 points [100 points]

SEP 30: Morning cardio @ 45 minutes; no weight training today; I have still 2 meals to go today but I am sure I'll not be cheating;
-0 points [100 points]

CLOSING COMMENTS
Although I did change from cutting to bulking during the month (7 days earlier than first anticipated) I stayed eating clean and followed both the programs 100% and hence I did not deduct any points (maybe not correct?!) – Anyway, in both cases an excellent month for me with lots of progress and I am excited to make October an even better month.

Also thanks to John for coming up with the “100 challenges” concept - it does help when you are being made accountable ;-)

Kanav

Thu, August 31st, 2006, 08:16 PM

Yup, count me in. :D

GOAL: Cutting

COMMENT: Attempting to lose about 25-30 excess pounds. (Im not stupid, I know it'll take more than a month, its just my overall goal for the cutting phase) I'll be doing cardio during night time on a handful of days aswell. (No less than three) Type of intensity at night determind by mood most likely.

WORKOUT SCHEDULE
Monday: Treadmill, 35-45 mins (low intensity, fasted) (AM)
Tuesday: Treadmill, 35-45 mins (low intensity, fasted) (AM); Weight training: Legs/Abs(PM)
Wednesday: Treadmill, 35-45 mins (low intensity, fasted) (AM); Weight training: Chest(PM)
Thursday: Treadmill, 35-45 mins (low intensity, fasted) (AM); Weight training: Back(PM)
Friday: Treadmill, 35-45 mins (low intensity, fasted) (AM); Weight training: Shoulders/Traps(PM)
Saturday Treadmill, 35-45 mins (low intensity, fasted) (AM); Weight training: Arms(PM)
Sunday: Treadmill, 35-45 mins (low intensity, fasted) (AM)

MEAL SCHEDULE
5-6 Meals per day. Just trying to up my protein consumption to atleast 190 grams per day. (Its difficult because I live in an Indian house-hold and everything offered is usally carbs and vegetarian)

STARTING STATS
WEIGHT: 195 pounds
BODY FAT: 22% ish
ARMS: 15.25"
CALVES: ---
CHEST: ----
FOREARMS: ----
HIPS: ----
THIGHS: ----
WAIST: 36

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

DAILY LOG
Week 1
01 Sep '06: So far so good. My mom had me going for groceries with her, so I had to change my morning cardio into 20 min HIIT. Weight training was allright. Didnt go all out today with shoulders, but still went relativly heavy. Carbs were kept insanly low (2 peices of bread) until about dinner time where I had one indian bread (naan), and other relativly small starchy foods. That should bring me upto just under 100 grams of carbs, and that should do it for the day. (I meant for it to be a low carb day) Protein for today was 200 grams. Dont really feel like I messed up anywhere for today, so good enough.

-0 (100 points)

02 Sep '06: My internet was messing up yesterday, so I didnt get a chance to post before bed. My parents had me running errands for a little together with some family friends later on in the night. On top of which its the long weekend so the gym closed alot earlier. Thus I missed my workout. I'll be making up for it though. Diet was so-so. I still ate clean for the most part. Didnt indulge in any party sweets or anything. But I guess for missing my workout, I'll take one point off. (Cant believe second day into it)

-1 (99 points)

Week 2
03 Sep '06: So far so good for today

-0 (99 points)

04 Sep '06: Got a decent arm workout in for today, cardio still left to do, but Im sure I'll make it. Diet is steady so far.

-0 (99 points)

05 Sep '06:

- 0 (99 points)

06 Sep '06: Ate some stuff I shouldnt have

- 1 (98 points)

07 Sep '06:

-0 (98 points)

08 Sep '06: Missed back workout

- 1 (97 points)

09 Sep '06:

Week 3
10 Sep '06:
11 Sep '06:
12 Sep '06:
13 Sep '06:
14 Sep '06:
15 Sep '06:
16 Sep '06:

Week 4
17 Sep '06:
18 Sep '06:
19 Sep '06:
20 Sep '06:
21 Sep '06:
22 Sep '06:
23 Sep '06:

Week 5
24 Sep '06:
25 Sep '06:
26 Sep '06:
27 Sep '06:
28 Sep '06:
29 Sep '06:
30 Sep '06:

Phateous01

Thu, August 31st, 2006, 09:34 PM

GOAL: Lose body fat and gain lean muscle mass

COMMENT: I recently joined a bootcamp challenge that is to take place on 10/7. I would like to get in shape for the challenge and in the process get into better shape.

EVENING WORKOUT SCHEDULE
Monday: Running 30-45 mins; Weight training: back
Tuesday: Running 30-45 mins or crosstraining HIIT 20-25 min; Weight training: chest and triceps
Wednesday: Running 30-45 mins; Weight training: biceps and shoulders
Thursday: Running 30-45 mins or crosstraining HIIT 20-25 min; Weight training: legs and abs
Friday: Running 30-45 mins; Weight training: chest
Saturday: Running 30-45 mins or crosstraining HIIT 20-25 min or Optional day off
Sunday: Running 30-45 mins or crosstraining HIIT 20-25 min or optional day off

MEAL SCHEDULE (one cheat meal per week)
05:30 AM -- Meal 1
08:00 AM -- Meal 2
10:00 AM -- Meal 3
12:00 PM -- Meal 4
03:00 PM -- Meal 5
06:00 PM -- Meal 6
Daily calorie intake between 1800 - 2000 calories
No drinking (optional one alcoholic drink on the weekend of Sept 15 & Sept 29)

STARTING STATS
HEIGHT: 5 feet 9 inch
WEIGHT: 168 pounds
BODY FAT:TBD
ARMS:............TBD
CALVES:.........TBD
CHEST:..........TBD
FOREARMS:.....TBD
HIPS:.............TBD
THIGHS:.........TBD
WAIST:..........TBD

TRACKING: Each "X" represents a point lost; I will tally at the end of the month.
Missed a Workout:x
Missed an Update:
Eating an unscheduled cheat meal: x
Drinking an unscheduled alcoholic drink:

[Week 1]
01.Sept.2006: First day of challenge. Everything went well including food and exercise.
02.Sept.2006: Day off

[Week 2]
03.Sept.2006: Day off
04.Sept.2006: Lost a point today. It is always hard for me to get into the gym on a three day weekend.
05.Sept.2006: Kept up with my regiment today. Ate 6 meals, did cardio, and worked on back.
06.Sept.2006: Long day. Ate 6 meals. Got to the gym very late in the night. Did the cardio and worked on chest.
07.Sept.2006: Another long day at work. Kept up with my regiment at least. Ate 6 meals as planned and worked on legs and abs.
08.Sept.2006: One last long day at work, sigh!. Ate 6 meals and worked on shoulders and biceps.
09.Sept.2006: Day off.

[Week 3]
10.Sept.2006: Ate 6 meals an worked on legs and abs at the gym. Back to the grunt tomorrow.
11.Sept.2006: Can't believe it is already 9/11, again. Another long day at work. Worked on back at the gym and ran up a crazy 3 mile hill. Thank goodness I am doing this whole running thing with my friend, keeps me going. Work is going to be long for the next couple of weeks, sigh! Meals went fine.
12.Sept.2006: I know I been saying this a lot, but for sure today was by far the longest day of work. Sad part is I have to come into the same scene tomorrow and I have a grip load to work on...sigh! Got to the gym at 5pm, but so tired so took a 30 min nap (thats how tired I was from work). Worked on biceps and shoulders today. Did a good 30 min on the elyptical. Meals went well.
13.Sept.2006: Ran today and worked on chest. Ate well.
14.Sept.2006: Use the elyptical and worked on legs and abs today. Meals went well. I am so happy tomorrow is friday!
15.Sept.2006: Worked on tricpes and biceps. Ran 1.5 miles up a hill. Ate right.
16.Sept.2006: Day off. Didn't drink tonight, even though I allowed myself a drink for my cousin's birthday.

[Week 4]
17.Sept.2006: Day off. Back to regular schedule tomorrow.
18.Sept.2006: Today was a very long day of work. Got off close to 10 pm, started work at 6am ....ahhhhhhhhhhhhh! I still manage to squeeze in a quick hour at the gym. Use the elyptical for my cardio and worked on abs. Meals went okay, today. Hopefully, work will be better tomorrow (joy of corporate culture...sigh).
19.Sept.2006: Worked on elyptical, chest, and had 6 good meals. Yay!
20.Sept.2006: Worker on shoulders and biceps. Met up with my friend and went through the police academy obstacle, ran up and down stairs for a good 6 minutes, and finish it up with a 3/4 of a mile run.
21.Sept.2006: Today worked on legs, abs, and went for a 3 mile run. Trying to get my time down. Work is so busy, it really wears me down before I start to work out. TGIF (tomorrow)!
22.Sept.2006: Worked on chest and ran today. I had a bad meal, so one point off. Wack!
23.Sept.2006: Day off

[Week 5]
24.Sept.2006: Day off
25.Sept.2006: Ran today, worked on back, and ate well.
26.Sept.2006: Ran today, worked on chest, and ate well.
27.Sept.2006: Ran today, worked on legs and abs, and ate well. Been running a lot lately, because competition is coming up.
28.Sept.2006:
29.Sept.2006:
30.Sept.2006:

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

FionaMaeve

Fri, September 1st, 2006, 12:36 AM

FM's Official September "100 Challenge" post

GOAL: Maintenance of Fitness with 2-4 lb Weight Gain This Month

COMMENT: Maximize my fitness during pregnancy while following prenatal guidelines.

WORKOUT SCHEDULE
Monday: Weight training: lower body
Tuesday: Cardio, 30 mins
Wednesday: Weight training: upper body
Thursday: Cardio, 30 mins
Friday: Weight training: lower body
Saturday: Cardio, 30 mins
Sunday: Off

Weight training alternates: 1st wk 2 lower body workouts, 2nd wk 2 upper body workouts. Max weight allowed to lift 25 lbs.

MEAL SCHEDULE
Eat when hungry. If not hungry, eat when needed anyway. Eat clean. Do not eat to the point of being overfull. 2 cheat snacks and 1 cheat meal per week.

DAILY LOG
SEP 1: Went on two short walks. For weight training, tried new Perfect Pregnancy Workout (http://www.amazon.com/Perfect-Pregnancy-Workout-Elisa-Llamido/dp/B000BLKJ5E/) DVD. It was awesome. Great workout. Used up all of this week's cheats today to join husband in celebrating his once a month cheat day. No more cheats 'til next Friday.
-0 points [100 points]
SEP 2: Treadmill 30 min. Intervals of 1 min walk x 1 min jog. Ate well, no cheats: oatmeal, chicken sandwich, chili, crab cakes, fruit. Productive day today: Finally cleaned and vacuumed the car.
-0 points [100 points]
SEP 3: Off day today. Had dinner with in-laws at a restaurant, but didn't share in with the greasy appetizers and ordered the salmon rather than one of the less healthy options.
-0 points [100 points]
SEP 4: Lower body weight training today. It is frustrating to have to stay below 25# on certain exercises, but I suppose it's for the best. Had a strong craving for sweets around 3:00 but was not hungry at all. Resisted and had a no sugar 15 cal popsicle instead. Much better choice than needlessly loading up on junk. I like this challenge; it really helps to keep me in line. Picked up some of those Super Foods I keep seeing listed in Guava's sig.
-0 points [100 points]
SEP 5: Cardio day. Brisk walk for 40 minutes on a hilly route with some jogging intervals.
-0 points [100 points]
SEP 6: Upper body weight training today. Had a lot of extra energy today and took advantage of it. Tried an interesting shoulder exercise from Sylvester Stallone's book (Sly Moves (http://www.amazon.com/Sly-Moves-Program-Weight-Strength/dp/0060737875/) - great book, by the way) called Bent-Over Runners. Burned.
-0 points [100 points]
SEP 7: Treadmill 30 min. Intervals of 1 min walk x 1 min jog. I don't know that I'm still supposed to be jogging, but plain walking bores me.
-0 points [100 points]
SEP 8: Feeling nauseous, so lower body weight training moved to tomorrow (-1 point). One cheat snack today.
-1 points [99 points]
SEP 9: Did Perfect Pregnancy Workout (http://www.amazon.com/Perfect-Pregnancy-Workout-Elisa-Llamido/dp/B000BLKJ5E/) DVD for strength training. Now we'll see if I end up as sore as I did last time. Made it all the way through an exercise set that I wasn't able to finish the first time I tried this program. Cardio: treadmill 30 min. Intervals of 1 min walk x 1 min jog. None of the healthfood stores around here have Marmite. I wanted to try it. Oh well.
-0 points [99 points]
SEP 10: Off day. Went well. Forgot to update.
-1 points [98 points]
SEP 11: Lower body weight training. Forward Lunges, Side Leg Lifts, Plie Squats, Unilateral Heel Raises. Came to JSF to update, but started reading about homemade fitness equipment and forgot to do my update. Shoot. Enjoyed "The Path to 9/11" miniseries yesterday and today.
-1 points [97 points]
SEP 12: Cardio: treadmill 30 min. Intervals of 1 min walk x 1 min jog. I'll be 18 weeks this Saturday. I'm nearing the point that I'm supposed to gain about 1 lb/wk until the end. Yikes! It'll kill me to see the scale go up like that, but it's all for a great cause.
-0 points [97 points]
SEP 13: Upper body weight training. Classic Forward Curls, Bent Over Kickbacks, Side Raises, Lateral Drops, Bent Over Rows, Push-ups. All went well.
-0 points [97 points]
SEP 14: Stayed up too late last night. Worthless today. Cardio moved to tomorrow.
-1 points [96 points]
SEP 15: I decided to stick with the schedule rather than pushing everything forward. I'll put the missed cardio on Sunday which is usually a free day. Lower body weight training today. Had my cheat meal today.
-0 points [96 points]
SEP 16: Naughty. Slept much. Didn't work out! Bad! Didn't update either!
-2 points [94 points]
SEP 17: Same as the 16th. Bad.
-2 points [92 points]
SEP 18: Since it's now been a long time since cardio, I flipped the weights and cardio for this week. Cardio today. Jog x 1 min/Brisk walk x 1 min intervals for 30 minutes. Nice to get back in the swing of things.
-0 points [92 points]
SEP 19: Upper body weights today. Cheat snack too.
-0 points [92 points]
SEP 20: Missed this Wed workout just like last week. I just started a Wed night church class sort of thing, so I need to be more vigilant about working around that and getting enough sleep on Tues to have the energy to get through this long day.
-1 points [91 points]
SEP 21: Lower body weights today. Felt totally exhausted, but did my workout anyway. Glad that I did. Have been gaining weight as proscribed by the doctor, but feel fat anyway. Oh well. I guess that's part of it. :)
-0 points [91 points]
SEP 22: No workout today. Felt exhausted again and today was a cardio day. I think that this is just some kind of phase that will soon pass. Eating much more than in past weeks, but not gaining any extra weird. Weird.
-1 points [90 points]
SEP 23: Normally this would be a weights day, but since I've missed two cardio workouts this week, I did cardio. Jog x 1 min/Brisk walk x 1 min intervals for 30 minutes. Learned to chop an onion properly today. Very neat--very fast--no tears. Hooray!
-0 points [90 points]
SEP 24: Usually this is on off day, but I missed some workouts this week, and I felt like doing cardio, so I did. 42 minutes, jog x 1 min/Brisk walk x 1 min intervals switching to jog x 2 min/Brisk walk x 1 min intervals about 20 minutes in. Felt great.
-0 points [90 points]

Doctor's orders: Take it easy for a while. Since I can't workout for now, my September challenge will have to end here. This was great! I really enjoyed it, and it really helped motivate me. Hopefully I'll have some new guidelines and an okay to get back into things soon. If not, I'll be back for a 100 challenge postpartum.

BTW: Had an ultrasound--it's a boy!

Dusho

Fri, September 1st, 2006, 12:47 AM

GOAL: To get out of my "216-220 lb" slump.

WORKOUT SCHEDULE
Sunday: 35min cardio (3min warmup, 10x 1min fast & 2min regular pace, 2min cooldown)
Monday: Back & biceps; 22min cardio (2min warmup, 6x 1min fast & 2min regular pace, 2min cooldown)
Tuesday: 35min cardio
Wednesday: Chest & tris; 22min cardio
Thursday: 35min cardio
Friday: Legs & shoulders; 22min cardio
Saturday: 35min cardio

MEAL SCHEDULE
5-6 preplanned meals per day, totalling around 1300-1700 calories per day with 45:35:20 pcf macros. Food will mostly consist of oatmeal, skim milk, fruit, veggies, chicken, brown rice, peanut butter, and whey protein powder.
Take vitamins 1) with morning meal, and 2) at night before bed.
Water (minimum 4-5 16oz bottles, in addition to water drank during workouts.)
2-3 protein shakes per day.
Allowance: 1 "my old self" meal per week.

STARTING STATS
WEIGHT: 218.8 pounds
BODY FAT: 23.6%
ARMS: 14 5/8
CALVES: 16 5/8
CHEST: 40
FOREARMS: 12 1/4
HIPS: 41 1/4
THIGHS: 26
WAIST: 41 3/8

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 are completed. Please be sure to keep a running total of your points, as shown below.)

[Week 1]
01.Sept.2006: 100 points! Perfect day today, yeah!! Did 42 minutes of cardio, meals were at par.
02.Sept.2006: 98 points. Lost one point for not working out, and had an unexpected cheat meal.

[Week 2]
03.Sept.2006: 98 points. Did 36 minutes of cardio, had my weekly cheat meal at a restaurant with friends.
04.Sept.2006: 98 points. Did 46 minutes of cardio, diet went well. Weighed in tonight at 216 and change, the lower end of my "216-220" slump. Feeling more energetic though from all of the cardio.
05.Sept.2006: 98 points. Going to the gym now, swapped out my monday/tuesday workout. First day back at work, and my old bad eating habits were trying to come out, but resisted.
06.Sept.2006: 97 points. Food was ok, but no workout. Today sucked.
07.Sept.2006: 94 points. Another day of working late (almost 16 hrs at the office.) No workout, ate crappy.
08.Sept.2006: 91 points. Another long, long work day. No workout, 2 bad meals.
09.Sept.2006: 88 points. No food, workout, or log update.

[Week 3]
10.Sept.2006: 86 points. No food or workout.
11.Sept.2006: 85 points. Workout, no food. The late night working has been getting to me, back to the gym!
12.Sept.2006: 82 points. No log update, workout or food.
13.Sept.2006: 82 points. Workout, used my cheat meal. Work is really beating me up.
14.Sept.2006: 80 points. No workout or food. Tomorrow back to the gym and scheduled food.
15.Sept.2006: 79 points. Worked out, food not exactly on track.
16.Sept.2006: 79 points. Food and workout were good.

[Week 4]
17.Sept.2006: 79 points. Went to the gym, and used my cheat meal.
18.Sept.2006: 79 points. Perfect day.
19.Sept.2006: 78 points. Food not so good.
20.Sept.2006: 77 points. No gym.
21.Sept.2006: 76 points. No gym.
22.Sept.2006: 75 points. No gym.
23.Sept.2006: 74 points. Gym, but ate so-so.

[Week 5]
24.Sept.2006: 71 points. No gym, food, or update.
25.Sept.2006: 68 points. No gym, food or update.
26.Sept.2006: 67 points. No update, went to gym, used my cheat meal.
27.Sept.2006: 65 points. No gym or food.
28.Sept.2006: 64 points. Gym, no food.
29.Sept.2006: 62 points. No gym or food.
30.Sept.2006: 60 points. No gym or food.

PENALTY: IF I GET LESS THAN 50 POINTS ON THIS CHALLENGE, I WILL POST UP PICTURES OF MYSELF EATING THIS CAN OF ALPO. (Prime Slices, in Gravy.)

sabinblake

Fri, September 1st, 2006, 12:52 AM

September Here I come

Goal

The goal is to comtinue to lose fat while gaining lean muscle. I will focus on my chest and arms. My main goal will be to eat enough to grow - in the right places. I must plan better for my business travels and have more will power when eating out. Also I want to limit my alcohol comsumption to < 3 drinks per night out.

Exercise Schedule

Mon: chest / shoulders / triceps
Tues: back / biceps
Weds: cardio
Thurs: chest / shoulder / triceps
Fri: legs / biceps
Sat: Cardio Day
Sun: rest day

Nutritional Schedule

Six meals per day, ONE cheat meal and ONE cheat "snack" per week

Starting Statistical Data:
WT: 189 lbs
BF: 11.9%
ARMS: 16"
CALVES: 17"
CHEST: 42"
FOREARMS: 13"
HIPS: 36"
THIGHS: 22"
WAIST: 32"

[Week 1]
01.Sept.2006: Great day. Six great meals...excellant workout at gym - Chest / Tricep / Shoulders. Stayed until total workout was complete even though they turned all the lights off. I should earn an extra point because I went to the local Pizza place (my favorite) and picked up food for PJ and came home to my salmon and carrots. Today I will cut back on my milk consumption because I've started to hold fat again. I will also visit GNC tomorrow to buy Glutamine and L-Caratine. Great start to September. 100 points
02.Sept.2006:No workout today...will do legs tomorrow. Food went really well. resisted temptation to eat on the road...didn't though...waited until I got home. All meals. 100 pts.

[Week 2]
03.Sept.2006:Meals went well today. I had class and did not get the chance to go to the gym as planned. I should have gone 1st thing this morning but I put it off until the afternoon and before I knew it - it was time for class. The meals went well - got all 6 in. I did do a 10:30 pm On Demand Ab Workout so I'm gonna count it!!! 100 pts.
04.Sept.2006: MAde it through a holiday without cheating. YEAH!!!! My workout was kinda blah today. I didn't get enough rest last night - stayed up too late watching a movie. Also I didn't eat before the gym. I will change both tomorrow and buy some Cell-Tech. Good night...BTW 100 pts.
05.Sept.2006: Really stretched hard today to make workout (10:00 pm)...ate lunch at work and ordered clean. 100 well deserved pts .
06.Sept.2006:I have an aversion to losing pts...thats why I'm updating at 1:41 AM...all meals a kick BUTT cardio session tonight and great ABS....100 PTS. Tomorrow will be tough...I will move my workout because I'll be tied up ALL day with Execs coming in for the Steelers Game. I will try my best with the food. I did really well today at lunch with chicken breast and side salad.
07.Sept.2006:Long Long Long Day - Steelers Win at home and Sabin keeps all is points :) 100 pts
08.Sept.2006:
09.Sept.2006:

[Week 3]
10.Sept.2006:
11.Sept.2006:All meals and workouts 91 pts
12.Sept.2006: Good Back and Bi Workout today...made all meals. Would like to have worked in 1 more but was not possible. Started a cycle of Cell-Tech (Creatine). Starting to feel a bit stronger. Upped weights today 11% avg increase. 91 pts.
13.Sept.2006: Great Cardio workout. I will try and incorporate more cardio into my normal workouts. All meals too...I should stick to what I know at Subway and not accept unrequested advice. 91 pts.
14.Sept.2006: Very nice workout today - went up in almost all weights. Great timmed meals...nice choices. 91 pts.
15.Sept.2006: Good Cardio Session tonight...starting to see definition. Great food choices today...all meals. 91 pts.
16.Sept.2006: Today did Legs...All meals...91 pts.

[Week 4]
17.Sept.2006:Cardio Day...very nice session...all meals 91 pts.
18.Sept.2006: Chest - Tricep day...good early morning start.
19.Sept.2006: Biceps and Back...great work out...Very tired...all meals...91 pts.
20.Sept.2006: No workout...moved rest day to today...all meals. 91 pts.
21.Sept.2006: Great workout...even though no gloves - no plan - hot water!!! all meals - GREAT. 91 pts.
22.Sept.2006:
23.Sept.2006:

[Week 5]
24.Sept.2006:
25.Sept.2006:
26.Sept.2006:
27.Sept.2006:
28.Sept.2006:
29.Sept.2006:
30.Sept.2006:

Repairman Jack

Fri, September 1st, 2006, 01:42 AM

I'm in.

Goal: Body for Life

Comment: using the challenge to stay focus and to quit flaking on my workouts and diet.

Workout Schedule:
5 Day Split
Monday : Chest/Triceps/Front & Side Delts
Tuesday: Back/Biceps/Traps/Rear Delts/Forearms
Wednesday: Legs
Thursday: Chest/Triceps/Front & Side delts
Friday: Back/Biceps/Traps/Rear Delts/Forearms
Abs: 5 days a week
Stationary Bike: 30 min four days a week

Meal Schedule
Five to six meals a day. one cheat a week. 128 oz of water everyday.

Starting Stats
Weigh: 211
Bodyfat: 28% (Tanita scale)
Arms: Rt. 16 1/2, Lt. 16 1/2 (Flexed)
Forearms: Rt. 13 1/4, Lt. 13
Waist: 41 in
Thighs: Rt. 24 , Lt. 24
Calves: Rt. 17, Lt 17 1/4
Hips: 40 3/4
Chest: 44 /1/2
Pants Size: 34

End Stats
Weigh:
Bodyfat:
Arms:
Forearms:
Waist:
Thighs:
Calves:
Hips:
Chest:
Pant Size:

Daily Log:
9/01/06: Ate 5 meals, drank 128 oz water. rode stationary bike at home for 25 minutes. Did 100 crunches. No weights today. -1 point for not hitting the gym
9/02/06:
9/03/06:
9/04/06:
9/05/06:
9/06/06:
9/07/06:
9/08/06:
9/09/06:
9/10/06:
9/11/06:
9/12/06: ate 5 meals, drank 128+ oz water, 25 min fasted stationary bike in am, gym in pm. excellent back workout. 50 hanging crunches. i need to figure out how many point i have left. i will post it tomorrow.
9/13/06: all meals eaten. 128oz drank. 100 crunches, 50 leg raises( i hate working abs!!!). worked legs hard today. got tempted by a large box of donuts at work today. didn't cheat, but kept looking at the blue berry ones. sigh. still haven't done point loss.
9/14/06: had 6 meals, finished all water, worked out. Saving last 2 bikes and 2 abs for the weekend. Points: -10 points for not posting + -1 for missing a workout plus another 10 not working out, not drinking enough water, having a extra cheat meal etc.(my sins have been many) leaving me with 79 points. I hope to hold on to them
9/15/06: did everything right: meals, gym, water. A little low on energy today. I should have made more sleep a goal. 9:30 pm and i'm ready for bed. no points lost.
9/16/06:
9/17/06: 1 point lost for not posting yesterday. all other goals done. enjoyed my cheat meal today. Steak and eggs with hash browns and a large oj. heaven.
9/18/06: 5 meals eaten, 128 oz water drank. good leg workout, abs so-so. need to get more sleep. thinking about working out in the am instead of after work. i might do it fasted but not sure.
9/19/06: all meals eaten, all water drank. 1st fasted workout. i felt pretty good. my energy level stayed constant. 25 min bike 100 machine crunches. still holding at 78 points
9/20/06: all water and food eaten. 2nd fasted workout went ok. energy ran out last 10 min. 25 min bike. rested abs. thinking about starting a journal. looking forward to my cheat meal on either Sat. or Sun.
9/21/06: good day all around.water, meals, weighs,abs nothing missed

Justitia

Fri, September 1st, 2006, 02:17 AM

Well, I'm in.

Comment Wasn't going to do it this month as I still had not done my first weight work-out since my surgery July 3. I was cleared to start 2 1/2 weeks ago but that was when school started and the daily 10 hour pace wiped me out more than usual. Plus I was scared. I had no idea what I was going to be able to lift and whether I would do too much and injure myself or do too little in fear of injury and get nowhere.

But I broke through that hurdle tonight, did my first weight workout and realized -- I know what I am doing, what I can handle etc.

So my Goal is: consistency.

I have no stats. I don't want to know. I will take my stats at the end.

Work-out schedule:

45 minutes fasted LISS M-F Edit: I am dropping the Tuesday Am Cardio because I get home so late on Monday night and have to get up so early on Tuesday to drive to DC that I am not able to both get enough sleep and do cardio. I will resume the Tuesday cardio once the semester is over.

Total Body workout: Tuesday afternoon 4:30, Thursday evening 8:00 PM, Saturday Morning. No work-out Sunday.

Meals: 5-6/ day, one cheat meal Saturday evening, one semi-cheat meal Sunday mid-day.

Water: 8 glasses per day.

Food Preparation: Shop for food Saturday, cook food for week Sunday. In emergency, shopping can be done Sunday.

Supplements and Vitamins Consistently and timely.

Sleep: In bed by 10:30, sleep by 11:00 S-Th (not counting tonight b/f challenge starts :) ), in bed by 1:30 AM Fri, all bets off Saturday.

I will have one weekend away visiting a friend in Florida. He has weights, etc but no tread mill. I may miss one cardio. He says he will respect my food... but that might be hard to be perfect. He wants to take me to restaurants. I will do my best. Sleep I will not promise.

So to tomorrow AM :tucool:

September 1: Friday Cardio -- 45 min LISS... added abs before (swiss ball crunches) and major stretching afterwards. (Didn't realize I got so tight since I could not stretch for 6 weeks after surgery.) Ate all meals, will have drank all my water by the time I go to sleep (in just a few minutes), took all vitamins... and will have taken all supps.

September 2: I am checking in now, 6:00PM 'cause it is Saturday night and I am going out and it is cheat night for me. I got my AM weights in today. First time I ever did weights 1st thing. It felt great. It also makes my work-out schedule more manageable.

Waterbury Total Body Training: Week 1 Workout 1: 3 sets, 5 reps, 60 sec rest in between.

For the day, I have gotten my food and supps in. I will have drunk my 8 glasses of water by the end of the night (I am almost there so I probably will go over). I wish cheat night didn't come on the 2nd day of the challenge... but right now my main goal is consistency and schedule. We had hurricane weather so I did not go out to shop today but I will tomorrow and still do my food prep and be on schedule. My only other quandary tonight is whether I will drink alcohol. Normally I don't, but I will be with a friend I have not seen in 10 months. This is kind of a rapprochement and I know we will both be a little nervous and may welcome a margarita. But I will see where she is at. Alcohol is not off my plan... but generally I don't like its "undoing" effects after workouts.

Good going all who are posting today and have fun tonight.

September 3: Did not shop or do food preparation as scheduled. Tired to day and slept most of the day. Since tomorrow is a holiday, I will food shop and prep tomorrow. But it is still unscheduled. I am not in bed at the normal Sunday time again because it is a holiday... so I am treating this as a Friday night time so I am in bed in time for that. My food and water were fine. Sunday is a free day from exercise.

- 2 points for not food shopping and prep. 98 points.

September 4: Did 45 minutes fasted LISS... ate all food and water and supps. Did food shopping but not prep. 97 points.

September 5: Did 45 min fasted LISS, did Total Body Training Week 1 Workout 2, ate all meals, took all sups, drank all water, did !/2 food prep (my veggies for the week), still have to do my salads, which I will in the AM... have been eating meals at faculty luncheons, sticking to my food plan (i.e. plain turkey breast, cheese, salad, etc. ) This is beginning to feel like a routine.... :jumping: :)

September 6: I have decided that I am going to stay away from alcohol and sugar/fat sweets (cake, ice cream, chocolate) for the rest of this month's challenge. I had both during my cheat meal Saturday - a flavored martini & a bourbon as well as a huge ice cream sundae at one of my favorites -- Vaccarro's. But it has taken until today for the effects of all that to leave my system. It seems pretty counter productive. The alcohol I don't care about... I rarely do and only on social occasions when it is "expected." I shouldn't bow so much to social pressure. I'm also afraid that people will think I am an alcoholic... which I am not.. lol I just don't like to drink alcohol very much because of the after effects on my body. The hard one will be giving up the ice cream sundaes, cakes, deserts & Dunkin' Donuts... :drool:

I will update the rest for today at the end of the night....

Update: did 45 minutes fasted LISS. Ate my food. took my supps, drank my water and am now in bed. I am tired.... Only got 6 1/2 hours sleep last night and today was a teaching day. Only one day this week cause of Labor Day on Monday, but I am still wiped out. Guess I am still recovering from surgery. 8 weeks now.

September 7: So I did my fasted cardio, Workout 3 of Week 1 of TBT, I tried to do Preacher Curls, could not lift the Z bar.... :-( So I did hammerjacks instead. I ate all my food, drank all my water and more, took all my supps.

I think I injured my shoulder somehow. I think I moved in the wrong way when I started lifting. Or I might have pulled something when I went back to school lugging those heavy law books again. I know I pulled something in my back b/c of that....

Anyway, I am calling my physical therapist tomorrow. He is such a genius,if anyone can fix me up he can...:nod:

September 8: I forgot to update this on September 8th, yesterday but I will do it now. I got my fasted 45 minutes of Liss in, but I had a really bad day. I under-ate significantly my food... took almost no supps. My SADs (Seasonal Affective disorder) is really kicking in badly and early this year... I think because of the hurricane week we had last week. Shorter days, not enough sunlight and my sleep schedule gets totally screwed up. I start staying up later and later and sleeping later in the day. I got out my light box and made myself get up early to sit in front of it, which I did for a good 2 hours. But I was too tired to go to LISS, so I went back to sleep. Hence I did not get to LISS until much later in the day and no food before. I basically ate two meals... they were clean but I also took only one set of supps (before my LISS) and only 6 glasses of water... SO: minus 2 points for a bad day of meals (under-eating), water and supps and forgetting to update... 95 POINTS

I called my physical therapist... he can't see me until next Thursday but I am seeing an assistant Monday. They say it sounds like a sprain and told me to ice it 10 minutes on, 10 minutes off until I see them.

September 9:

I am off to do my Saturday AM weight. Week 2 of TBT Workout 1. This is an antagonistics week. I haven't been posting my workouts but I think I will go back and write-up what I have been doing. I keep a log of it in my PDA.

Waterbury's Total Body Training (TBT)
Week 2 Workout 1 (antagonistics.)

Exercises paired antagonistically, 3 alternating sets for each pair, 5 reps per set, 60 second rest between each set.

I am still finding my way back to what weight I can handle and err on the side of caution. Thus I often progress up in weight even though, technically, each set should be the same and until 1 rep before failure.

1st Pair: Front Squats, Conventional Deadlifts
Front Squats: warm-up: 30 lbs, regular: 30 lbs, 35 lbs, 40 lbs
Deadlifts: warm-up: 30 lbs, regular: 45 lbs, 55 lbs, 60 lbs

2nd Pair: Assisted Dips, Bent-over Rows
Assisted Dips: warm-up: 100, regular: 85, 90 (<-mistake), 80
Bent-over Rows: warm-up: 45, regular: 55, 2 x 60

3rd Pair: Dumb-Bell Shoulder Press, Dumbbell Triceps Extensions
Dumb-Bell Shoulder Press: warm-up: 12 lbs, regular: 15 lbs, 2x20 lbs
Dumb-Bell Triceps Extensions: warm-up: 8 lbs, regular: 10 lbs, 12 lbs, 15 lbs

Work-out was great! I got through it in 40 minutes... I just plowed through. Middle of the day is a good time for me to do weights. But my schedule doesn't work well for it. By the time I did my first set of squats, post warm-up, I started feeling back in old form.

Update: 3:00 AM -- Well, I stuck to my resolve of no alcohol for my cheat meal -- but that's easy for me... But sweets....:nope: I had a special crepe concoction that the crepe place near the theater I went to makes for me: Banana, Nutella (http://www.nutellausa.com/nutInfo.htm), Peanut Butter & Crunchy Granola.... :drool: That was my dinner...:o And later in the evening, we went to my favorite ice cream place... but I was "restrained", I did not get my usual huge sundae.... instead I had 3 mini canolas (1 dessert serving) and cappuccino with whip cream...:drool: :o :drool: But it was within the parameters of my cheat meal as I initially established. But I was hoping I could stay away from sweets this month... but :nope:

September 10: Well, I definitely enjoyed my free day of no work-out. This was absolutely the right thing for me to do. I am old. I cannot workout 7 days a week. I never did even when I was scheduled to (except once, when I did fasted LISS for about 15 days or so in a row.) My body needs time to rest and recover. SO I wold always miss a day or too, feel guilty and like a failure, which was certainly not encouraging for me to continue and then I would dwindle off.... make new resolves and start over again. SO my work-outs were always up and down, up and down. With my current plan: 5 days of fasted LISS, 3 days of Total Body Training, the 3rd day on Saturday AM... which takes into account my rather unusual work schedule... This is doable for me. And I feel like I have accomplished something for the week, instead of being a failure...doing the exact same quantity of working out.

And now I feel encouraged to continue rather than discouraged and dropping out.

So my food prep was so good last week, I had almost nothing to shop or prepare for this week as I am leaving for my trip on Thursday. This is also the first time in a LONG time, I did not throw any food out I bought but which sat in my fridge, unprepared until it finally it had to be tossed. That felt really great! I did my food shop, and then I decided to do something I have not done for myself in a while that is really healthy for me... it is gathering with certain people for a specific focus for an hour or so, and I decided to do that instead of the minimal food prep I had to do. I will do that in the AM when I fix my breakfast. It is just cooking up a couple of pork-chops and sautéing some bay scallops for lunch later in the week. So technically, I have to take off a point. That brings me down to 94 POINTS.

I was extremely productive today and I was in a great mood about it too. A friend of mine who I used to hang out with all the time but for several months we did not see each other, came over today spontaneously. And we just love it, despite the 30 year age difference. I think neither of us realized how much we missed each other. Anyway, she helped me wonderfully with some stuff I needed extra hands and an extra brain to solve on some stuff around my apartment. And so it was a lot of fun. And I felt really accomplished for the week.

I also deserve some kudos for tonight, though. On my way home from my meeting, I had an urge for a Dunkin' Donuts and I just decided I was going to give in to that impulse. I was on the phone with my PGC (see Abigail Tow's "How to Mend a Broken Heart" thread (http://forums.johnstonefitness.com/showpost.php?p=367758&postcount=60)) with my cell and headset... And just as I was ordering it and paying for it... my PGC said into my ear how I'd been reporting all these great accomplishments throughout the day and how great I was feeling and wouldn't it be great of I could end my day that way... talk about having a conscience talking RIGHT IN YOUR EAR!.. I had already paid and was walking out the door... and he got to me... :lol: and I turned back.. called the service girl and said I didn't want the donuts... she could keep them, I didn't want my money back.. she looked at me like I was a little off my rocker... and I just said, "They're not good for me to eat them... so just take them... do what you want with them..." and I left the unopened bag on the counter and back out the door and headed to my car... I couldn't BELIEVE I did that!!!... Neither could my PGC.... so I went on about the other things I needed to do...

SO I am happy to announce that I DID NOT have an unscheduled cheat meal today.

I drank my water, ate my food... I decided to skip supps today... I think I am going to plan not to do supps and vitamins on the weekends... I think it is better foo my body to have the break. I still take my various medications and Calcium every day.. but I think it is good for the body not to get used to the supps and vitamins.... Except I take my fat -burners and my Glutamine with BCAA'S from Beverly before and during my Sat Am weight workout

SO today was a clean day,,, except for the delayed prep on three quick cook items.... as I said: minus 1 point = 94 POINTS.

September 11: What a day today was. It started at 8:30 AM and ended at 10:15 PM. That being said, I made it to Fasted cardio but I only got to do 35 minutes instead of 45 minutes. My time constraints were too tight. So as much as I feel it is "unfair" I have to dock myself a point for not getting the full 45 minutes of LISS in. Otherwise, I ate clean, drank my water and took my supps....

September 12: Well I just couldn't get up early to get to do fasted cardio this AM after yesterday's long day. I had to hightail it down to DC for meetings from AM to mid afternoon and then zip back up to Baltimore for the President's convocation (his state of the university address) and a reception afterwards. I did not get home until 8:00 this evening. I was so dead. I though earlier in the day that maybe I could make up the cardio after weights this evening. But when I got home... I did not think I could even get myself out to the gym for weights.

But then, the idea that I would have to report here that I missed both workouts to day was just too unbearable.... so somehow I dragged my A$$ to the gym and did workout 2 of the second week of TBT, which is antagonistics.... And you know what! within the first 15 minutes there I started to feel absolutely great. Even though I broke out in a sweat, like a fever breaking--- I think I got a little sick -- I was sneezing through the workout-- nevertheless I felt so energized and so much better.... I am almost back to normal in terms of the weights I am lifting. I even did my hack squats well... I was really fumbling with them last week. I will post later the whole workout. I am too beat now.

My food was clean, my water drunk, my supps taken ... but even though I did weights under these sucky conditions , I still have to take off a point for missing my AM fasted Cardio.... 93 POINTS.....

September 13: Well I woke up today after sleeping nearly 10 hours. I realized I wasn't feeling well. I did not realize how badly until I finally could get myself out of bed 2 hours later. I was really woozy. I tried to decide what to do. Today was a teaching day.... I had a trip to Florida tomorrow... and I was having a hard time standing. So I decided to cancel my trip to Florida, not to cancel my classes and go do my cardio. I took some Dayquil, which usually can keep me going for a while. By the time I got down to my building's gym I only had time to do 37 minutes. I broke through some fever while doing cardio as broke out in a fever sweat. Nut I still felt better for doing cardio. I couldn't eat much. I had some sausage and a protein shale and some almonds. I had some OJ and later a couple of plain bagels. It obviously is not my regular food plan but I could not eat any more or anything else. But I consider this clean. Usually when I get sick it becomes an ice cream and cookie binge washed down by a ton of OJ. I will still have the OJ because that always helps me get over whatever I have much faster... but I am going to go with fruit, cottage cheese and chicken soup this time instead of the usual sweets. (But truly I have found my OJ, ice cream and cookie cure extremely effective... :D: I don't know what to do about points here. I'm going to dock 1 point for the the 8 minute shortfall in cardio... that was mostly due to procrastination.
SO 92 POINTS

September 14: I was still somewhat sick but on the mend. I did my 45 minutes fasted LISS. I was too under the weather to do weights so I moved them to tomorrow. I slept most of the day and drank mostly OJ and ate toast. I had some tuna for protein, but that is all I could eat.

September 15: Still not 100% back. Did 45 min fasted LISS; I am delaying my weights 1 more day. It means I will miss one workout this week so minus 1 point. Food is OK and so are supps. If I do both weights and cardio tomorrow, I will have made up for the cardio missed earlier in the week when I was getting sick and will add 1 point back. It also will put me on a better schedule re: weights. The TBT's most strenuous day is Workout 3 of the week. Because of when the challenge started, my weights were going Sat, Tues, Thurs, which only gave me 1 day rest after workout 3. Now workout 3 will be on Saturday and I will have the 2 day rest I need. But for now - minus 1 point for the missed weight work-out. So 91 POINTS for now.

September 16: Did 45 minutes fasted LISS today which makes up for the one I missed Tuesday. I did not have the strength to do weights as well. I will do those in the AM tomorrow. It will still keep me on track for the week. Today is cheat day.. but I am not really cheating... I am eating clean, just not my regularly scheduled meals. I probably will have something tonight however. I am almost back to normal. + 1 point for the made up cardio session from when I was sick 92 POINTS

September 17: Just an off day. I did not do my weights that I deferred from yesterday. I did do my food shop but not the food prep. Food was mediocre. -2 points 90 POINTS

September 18:Did 45 min fasted LISS, prepared salads for the week, ate my food, took my vitamins and supps. Have to go down to DC tomorrow AM. I don't know if I can get up early enough to do Cardio before hand. I couldn't last week but I was getting sick. I taught tonight as I do every Monday and Wednesday. My day began at 8:30 AM and I got home at 8:00PM. 11 1/2 hours. That includes 4 hours of teaching, 2 sections of 80 students each. I am so wound up when I get home that it takes me quite a while to be able to go to bed. It is now approaching midnight my time.... and I am just going to bed now. I have been realizing I can no longer function well during the day unless I get 8 hours 15 minutes sleep. SO that means I wake up at 8:15 and I have to leave at 9:25. I don't see how I can get cardio in. Every other week, I don't get home until 10:00PM. I think I have to modify my workout plan when I am teaching during the semester. It is clear I need 1 day off completely each week and that is Sunday. I need to do weights Saturday AM. That leaves M-F for AM fasted LISS. But I think during the semester, I have to give up doing it Tuesday morning... or a full 45 minutes. Maybe I can get 25 minutes in on Tuesday. I will see how tomorrow AM goes. So still 90 POINTS today.

September 19: I am dropping the Tuesday AM cardio. I just get home too late Monday evening and have to get up too early Tuesday morning to drive to DC to get enough sleep and get cardio in. So I am editing my work-out schedule above. I got my weights in (I am repeating Week 2 of TBT since I missed 1 of the workouts last week due to illness and had not worked out with weights in a week. I added an extra set and upped the weight in all the exercises.) I got all my food, water and supps in and did everything timely as well. 90 POINTS

September 20: Had serious allergic reaction to the fish, tilapia, I ate last night. I am generally not allergic to fish. I am allergic to internal consumption of iodine. Over time, I have not been able to eat mussels, one of my favorite foods. I have very strong allergic reactions. Once a while, a fish I have eaten quite often will cause a serious allergic reaction in me. I find no rhyme or reason to it and because it happened once does not mean it will happen again. SO last night it was the tilapia. I did not realize why I was feeling so bad... I was itching but I had not yet taken my shower after my work-out so I thought it was that. I had fallen asleep b/c I was so tired form the poor sleep from the night before. When I woke up at 2:00 AM I went and took a shower and I still felt uncomfortable as I tried to go to sleep, particularly around my face. So I went to wash my face for a second time (the first in the shower) and I saw all these red blotches... and I realized what was happening. The problem is that as I break-out in swellings and blotches on the outside, this is happening on the inside as well. Left unattended I could suffocate... I know this is rather dramatic. But all it takes to stop is some Benedryl allergy medication...which I always have on hand, in every purse and around the house,etc. So I popped one and lay down expecting it to be gone soon. After half an hour, I realized that I let the allergic reaction go on too long and one Benedryl was not enough and i had to take a second one. By this time it was past 3 AM. Benedryl, though sold as an allergy medication in the US, is sold as a sleeping aid in Europe. It really knocks you out. Two completely put me out. I did not wake up again until noon. SO I pushed myself out of bed and went downstairs to do 45 min fasted LISS cardio :tu: packed my food for the day and hightailed into the office when I taught for 4 1/2 hours straight. I was so dead. Even my students came up expressing concern. This long story is all to explain why I went to Whole Foods and just pigged out on foods I hadn't eaten in a couple of years: a muffin, a scone, a chocolate chip cookie a roast beef wrap sandwich and some meringues. Not on my food plan. I had only eaten 3 of the 6 meals for the day of my plan... so in the calories were probably not that much over... but I just need to sit in a public place and feel comfort. Everything else was on track. So minus one point for an "unscheduled cheat meal." 89 POINTS

September 21: An unexpected day of 12 hours. Normally, Thursday is a free day for me, when I work on my own projects and control my own time. But today was filled with a lot of things. A reception for the granting of a distinguished professorship to a close colleague of mine was awarded this evening. I had not known it was this evening and I had to attend. That was from 6:00-9:00PM. I was not able to do LISS cardio in the morning because of an early obligation-- I was to observe one of the junior faculty in his class room for consideration of his retention. We had a two hour faculty meeting which was rather contentious. But I timed my food so that in an hour and 1/2 break, I could get home and do it in the mid afternoon. It was tough to do as I had not had the normal quantities of food and I was low on energy. I had to reschedule my weights, which I normally do on Thursdays to tomorrow, as there was not time to get back to the gym before it closed. Food was dictated by the reception so I was off plan. Minus 1 point for the unscheduled meals. I am not taking off a point for re-scheduling my weight workout until tomorrow. I will still get in my normal workout for the week. 88 POINTS

September 22: Did cardio, did not do weights.... food completely off. minus 2 points. I am not sure what is going on. I don't want to lose the rhythm but I feel like I have. I think part of the problem is that again I started to use testosterone cream about 3 days ago. I am supposed to, but my food always goes off and everything else does not do well either. So I am stopping again. But of course there are side effects of not using it. I always thing that not my eating has been clean and healthy, I will watch it and let things get out of control. But they always do. This is now getting embarrassing. 86 POINTS

September 23: Did weights, cheat day... food completely off... got sick again, same thing as last week. Other people have been getting it too.

September 24: Free day for me but I spent it sleeping in bed as I am still sick. But I should be better by tomorrow.

September 25: Woke up still head-achy, congested and overall achy. Did 45 min fasted LISS anyway. Food , water & supps OK.

September 26: Well, it seems like I have been under for good reason. My friend who got the same bug has been bedridden for 3 days and has missed two days of work... and she never misses work, she's a scientist.... and she is in her late 20's.... so my energy drag was real and I have been pushing through anyway. She said quite a few people in her lab have become quite sick. I called my doc today as I am still symptomatic for over a week now. He said I just have to ride it out.

Despite an incredibly long day, I still did my weights and my food and supps, and water were on spot. I did TBT Week 3 work-out 1. When I have the time and energy, I will post what all my weight workouts have been. The thing I was most thrilled with today is that I squatted with the 45 lb BB. I know that is not a lot to most people here but it means I am getting back to where I was before my surgery. It also means that I no longer have to use the z bar for anything any more. (Other than upper body stuff.) The squat was the last one for me to get up to the 45 BB. It was such a f*ckin pain to use the Z bar. I t didn't fit right on the rack and when I got it close to 45 lbs it was too heavy for me to lift from lower down up over my head and onto my upper back.

I am going down to Florida this weekend... the postponed trip from when I was sick a couple of weeks ago. I already made up a routine for me for my 3rd workout for this week given that I will not have access to a regular gym. My PGC has a bench, a 15 lb BB with plates that can add up to 70 lbs on either end and DB's starting at 10 lbs. SO I will be able to do a good workout consistent with Waterbury's TBT.

Though I am not that happy that I am now only doing cardio 4 times a week... I was really glad I did not have the stress and guilt when I got up this morning to trek down to DC when I only got home at 10:30 last night and could not get to sleep until 2:00AM.

Anyway, working out felt great today.

September 27: Did 45 minutes fasted cardio. Food was under and a little different than standard because I was still sick. More juice and less volume. My energy was low but I made it through.

September 28th: Did 45 minutes cardio. AM leaving at 5:00 AM for the airport for the trip to Florida (my PGC :) ) It was delayed form two weeks ago when I first got this bug. I can tell the bug is leaving my body... my bowels show what a mess it made of my system. I weighed myself and I was up 3 pounds... back up to 156. I am sure that gain was brought about by the testosterone cream. My cheats were stupendous. I went off and my food went back to normal... Hmmm what a trade off... look sexy or feel sexy... :confused: But it also could be on part from the bug. My bowels were definitely backed up and they have been emptying out the last few days.

I had left Thursday completely free to get ready for the trip and take care of everything i needed to. But of course my university scheduled at the last minute a meeting of a committee I was on. It was promised to be an hour... but it was three. SO I am ending up with no work out and staying up all night to pack for a 3 day trip. I had to do a ton of laundry before I had the clothes I wanted to go. SO I am not deducting a point for missed weights yet because I may be able to do them tomorrow. My PGC has a minimal gym and I had already worked out a routine for what he had there. I can do that tomorrow and do another weight on Sunday and I will be on target. I can't believe the challenge is almost over. I can't believe how consistently I worked out, ate and took supps and drank water. It was far from perfect but it was a major step forward elevating my self into a more fitness routine. I am figuring out how to make it work.

My goal for next month is to continue working on consistency and to getting more sleep. I function very sleep deprived and my PGC has convinced me that it so counter productive. I feel so much better when I have had good nights of sleep. But I keep getting into these binds with my mis-management of my schedule so I am up all night like to night.

I feel totally dead. I can't wait to get to Florida and be able to sleep (and have other sorts of fun. :D)

September 29 & 30 I am updating this after I got back from Florida. It was too much of a holiday. Doing weights, eating proper food was the last thing on my mind. But I am so proud of myself for the degree I did stay consistent... through a serious allergy reaction and an illness that last almost 2 weeks, though it waxed and waned in its severity. So I will subtract 4 points for the 2 days in September and I will finish with 82 POINTS