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THE CHALLENGE HAS BEGUN. NO MORE ENTRIES ALLOWED FOR THIS MONTH'S CHALLENGE!

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Questions belong in this thread (http://forums.johnstonefitness.com/showthread.php?t=30384).

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

Here are the rules:

1) This challenge is for people who want to commit themselves 100%. Please don't join if you are not prepared to give a total effort.
2) The challenge begins on September 1, 2006. You must have your starting post up by 7:00 AM (EDT) on September 1, 2006.
3) It doesn't matter if you are cutting, bulking or maintaining. The common goal here is 100% consistency.
4) Each person participating in the challenge should start a post in this thread by the cut-off time. Your Official Challenge post must be updated each and every day. The updates won't take long (examples below). If you miss an update, you must deduct a point. Please note that you should edit your existing Official Challenge post--don't start a new post every day.
5) Miss a workout for any reason, deduct a point.
6) Miss a meal for any reason, deduct a point.
7) Eat an unscheduled "cheat" meal or snack, deduct a point.

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

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

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

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Sample Official "100 Challenge" post


GOAL: Cutting


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


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


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


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


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


DAILY LOG (Note: Each entry should be completed the day after, or at the end of the same day after all meals/workouts are completed. Please be sure to keep a running total of your points, as shown below.)

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

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

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

SEP 4:

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

You get the idea.....

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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:

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.

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'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

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

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 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'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

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)

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]

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!!!!

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

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'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

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 refr