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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 October 1, 2006. You must have your starting post up by 7:00 AM (EDT) on October 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.)

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

OCT 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]

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

OCT 4:

OCT 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.....

John Stone's Official October "100 Challenge" post


GOAL: Bulking


COMMENT: This is the second month of my 2006 bulk.


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: 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"


END STATS (cold/flexed)
WEIGHT: 223
BODY FAT: 11.5%
ARMS: 17.75"
CALVES: 17.5"
CHEST: 44.75"
FOREARMS: 14"
HIPS: 40.5"
THIGHS: 26.75"
WAIST: 34.5"



DAILY LOG
OCT 1: Today was an easy day to start off this month's challenge: a cardio only day. I did my cardio this morning (45 mins/136 BPM) and ate all six meals as planned. I ran a few errands and spent the rest of the day relaxing with Lisa and the dogs. I'm really looking forward to tomorrow's workout. :)
-0 points [100 points]

OCT 2: With all the problems at the datacenter (http://forums.johnstonefitness.com/showthread.php?t=31394) where the JSF servers are located, I was feeling very stressed and was tempted for a moment to skip tonight's workout. Instead I cranked up the stereo and put everything that was going on completely aside for 45 minutes. I heard my cellphone ring a couple of times while I was lifting, but I ignored it. I wound up having an excellent workout, and when I was done I was pleased to see that the datacenter had power after a rather brief shutdown mandated by the fire department! All meals were eaten as scheduled.
-0 points [100 points]

OCT 3: Tonight's back workout was outstanding. I went up in weight on every exercise and still managed to do the same number (or more) reps than last week. I also added 10 more pounds to my deadlift. Next week I'll be adding weight again on every exercise. It's nice to see some good strength gains along with the size gains, which remains my primary objective. All meals eaten as planned. Tomorrow is a cardio-only day, and I'll probably be coming out of my skin around my usual weight lifting time. Training has been a great release for me this week, which has been fairly stressful.
-0 points [100 points]

OCT 4: Today was fairly uneventful: fasted cardio (45 mins/137 BPM) followed by six clean meals. My back is really sore from yesterday's workout, but in a good way. Tomorrow is delts/traps/calves!
-0 points [100 points]

OCT 5: I knew tonight's workout (delts/traps/calves) was going to be great! I was feeling exceptionally good in the hour leading up to my workout, and I thoroughly enjoyed every second that I was in the gym. :) I broke my all-time personal record for dumbbell presses, and even added reps over what I did last week with 10 pounds less! Then I broke my all-time personal best lateral dumbbell raises record by performing more reps than I've ever done with the heaviest weight I've ever used. Next week I'll move up to a weight I've never been able to do for at least 10 reps. I went up 10 pounds (5 per dumbbell) on my bent over lateral raises, breaking yet another personal best record. I added 50 pounds to my shrugs, because I didn't feel like unloading the bar from my deadlifts that I did on Tuesday. I did a few less reps than last week, but the extra heavy weight was very satisfying. By the time I got to my calves, I couldn't really lift my arms, so I'm glad I had preloaded the vertical press with the weight I needed. I just finished my final meal (all meals were as scheduled) and I'm about to go collapse into bed. That was easily my most satisfying shoulder workout ever. This is probably the strongest I've ever been in my life. I'm feeling very happy right now because there is still a lot of time left in this year's bulk. :)
-0 points [100 points]

OCT 6:
This arm workout I've been doing the past 3 weeks is extremely difficult. It forces me to go beyond what I think I can handle. Tonight was the last night I'm doing this particular workout because next Friday is when I start switching to new routines, as I do every three weeks. I sent this workout out with a bang: I added 10 pounds to my dumbbell curls (5 per dumbbell) & decline skull crushers, 5 pounds to my preacher curls & seated ez-bar tricep curls and 5 pounds to my concentration curls & weighted bench dips. I posted a few new pictures here (http://forums.johnstonefitness.com/showthread.php?p=379938). I just finished my 5th meal, and my final meal of the day is my cheat meal. I'm updating now, but I promise not to skip my free meal. :p
-0 points [100 points]

OCT 7: Tonight was leg night. My leg workouts are always very difficult, especially because it's the third day in a row of intense training. By the time Sunday rolls around, I'm usually ready for a nice, relaxing cardio only day. All meals eaten as scheduled. Its only 9:30 PM and I'm almost ready to hit the sack. I can't sleep past 6:30 or so, and I like to get a solid 8 hours of sleep in. I find that getting plenty of sleep really helps me maximize my gains.
-0 points [100 points]

OCT 8: Today was a cardio-only day (45 mins/137 BPM), and a much-needed day off from weight training. All six meals were clean and eaten on time. Tomorrow it's back to business with chest and abs. :tucool:
-0 points [100 points]

OCT 9: Tonight was my "all dumbbell" chest workout, and I was able to do 12/12/11/10 reps (flat bench press) using the heaviest dumbbell weight I've ever used for reps--and with very strict form. I also added 10 pounds (5 per dumbbell) to my incline and decline dumbbell presses. My shoulders were bothering me a little tonight, and I'm also feeling some pain in my right elbow when lifting heavy. Man, I'm getting old! :) All meals eaten as scheduled. A very productive and satisfying day on several levels!
-0 points [100 points]

OCT 10: My back workout tonight was top-notch: +5 on close-grip lat pulldowns, +5 on reverse-grip bent-over rows, +5 on machine T-Bar rows (and I performed more reps than I did last week!) and +10 on deadlifts. Nutrition was 100% in order and all meals were consumed on time. I can honestly say that I've given this year's bulk a maximal effort from day one. I'm certainly not going to let up now! :)
-0 points [100 points]

OCT 11: Today was a much-appreciated day of rest. I did my cardio (45 mins/137 BPM) and I also did some yard work. Apart from that, six clean meals and now it's bedtime. My back is so sore from yesterday's workout!
-0 points [100 points]

OCT 12: Excellent workout (delts/traps/calves) tonight! For the second week in a row, I broke my all-time personal record for DB shoulder presses (+10 pounds/5 per DB), lateral raises (+5 pounds/2.5 per DB) and bent over raises (+10 pounds/per DB). I also did my shrugs with the same weight I used for my deads on Tuesday, so I broke my barbell shrug personal record by 10 pounds and I did more reps than I did last week! Next week I'll also be adding more weight to my calf work. One new picture (http://forums.johnstonefitness.com/showthread.php?p=382664). All six meals were clean and on-time.
-0 points [100 points]

OCT 13: Tonight's workout was torturous but very satisfying (once I manged to finish it!) Details on the workout along with a few new pictures can be found in tonight's entry (http://forums.johnstonefitness.com/showthread.php?p=383219#post383219)in my media journal. I'm about to eat my sixth and final meal of the day--my weekly cheat meal (pizza and buffalo wings). :)
-0 points [100 points]

OCT 14: I had a very active day working outside, but I still managed to put together a terrific leg workout tonight. I added 5 pounds to my leg lifts, 10 pounds to my squats and 10 pounds (5 per DB) to my DB lunges. I seem to have hit a sticking point with my lying leg curls in terms of weight, but I did manage a couple more reps than last week. Hey, it's improvement! All six meals eaten on time and as planned. I'm starting to feel more hungry and I've noticed my weight gain has kind of tapered off. I think it may be about time for a dietary adjustment (more calories!!)
-0 points [100 points]

OCT 15: Today was a day off from weight training, and I enjoyed my morning cardio (45 mins/134 BPM) as a nice change. The rest of the day was spent playing with the dogs, hanging out with Lisa and watching DVDs. :) All meals eaten as scheduled.
-0 points [100 points]

OCT 16: Tonight's workout was excellent, but I dropped a 90-pound dumbbell on my chest. :doh: Thankfully I escaped serious injury. More details on the workout and a couple of new pictures can be found in tonight's entry (http://forums.johnstonefitness.com/showthread.php?p=384413) to my media journal. My grill had a slight malfunction tonight, and my 6th meal was delayed by about 30 minutes as a result. No big deal, but I was starving while I waited for my dinner to finish cooking!
-0 points [100 points]

OCT 17: Incredible back workout. I broke several personal records, and hit a deadlift milestone I've been working towards for a long time. More details on the workout, my deadlift goal and a new picture can be found in tonight's media journal entry (http://forums.johnstonefitness.com/showthread.php?p=385057). All meals eaten as scheduled.
-0 points [100 points]

OCT 18: Today was a day of much soreness and resting. My chest and back are really aching right now from the past two workouts, but that's a good thing. I did my cardio this morning (45 mins/137 BPM) and just finished my 6th meal. I'm going to bed early tonight: tomorrow is delts/calves/traps and I'm going to need all the rest I can get!
-0 points [100 points]

OCT 19: I was off from work this afternoon, so I did my delts/traps/calves workout early (4:30 PM). I felt great in the gym, and had a terrific workout! I went up in reps on my DB military press, up in reps on my lateral raises, added 10 pounds (5 per DB) on my bent over lateral raises, went up 10 pounds on my barbell shrugs and went up 10 pounds on my calf raises. Because it's my birthday, Lisa came home with all kinds of treats. I thought we were going to wait until tomorrow for that, but I've decided to just have my weekly cheat meal tonight and eat clean tomorrow night. :tucool: All other meals have been eaten as scheduled.
-0 points [100 points]

OCT 20: My arms have been stuck at 17.5" (cold) all month. Tonight I decided to shake things up a bit, reducing the amount of volume, increasing the intensity and changing my exercise routine. I hope these changes will spur them to gow beyond where they are now, which is the biggest they have ever been. I've got details on the new workout along with a couple of new photos in tonight's post (http://forums.johnstonefitness.com/showthread.php?p=387026)to my media thread. I'm just about to eat my 6th meal, all as scheduled. I'm so tired from my workout! I think I'll be hitting the sack early tonight. :)
-0 points [100 points]

OCT 21: Tonight's workout was legs, and it was a bit of a struggle. I cleaned the house today, and I think all the dust gave me a headache (I very rarely get headaches). I increased weight and/or reps on every exercise, but it felt like my head was going to explode during some of the sets. While it wasn't a very enjoyable workout, I got it done and that felt great! All meals were eaten as planned. Tomorrow is a cardio only day, and I'm looking forward to a nice day of rest once the AM cardio is done.
-0 points [100 points]

OCT 22: I had a nice day off from weight training today. I did my AM cardio (45 mins/137 BPM) and ate all meals as scheduled. I can't believe this month is almost over--I'm nearly halfway through my bulk!
-0 points [100 points]

OCT 23: For tonight's workout (chest/abs), I switched from an all-dumbbell workout to an all-barbell workout (excluding my cable crossover work, which I always finish my chest workouts with). Midway through my second exercise, I started to feel a little weak. I didn't let it hurt my performace, and my lifts were all very strong. I pushed on, and by the time I was on my third exercise I felt great. Weird. I'll talk in a little more detail about the workout in tomorrow's update to the main page. I just finished my 6th and final meal, and I'll be heading to bed very soon. It's been a long day and I'm tired!
-0 points [100 points]

OCT 24: Stupid! STUPID ME and my STUPID MALE EGO. :bang: Tonight was back night, and that means deadlifts. I pretty sure you can see where this is going... I think I'm going to be OK, but I tried for 4 sets of 450 pounds (and was feeling under the weather to boot) and manged to tweak my back. I'm too irritated with myself to type more about it right now. I'll talk about it in tomorrow's daily update on the main site. I'm about to eat my sixth and final meal.
-0 points [100 points]

OCT 25: OK, so my back seems to be pretty much fine. I think I just pulled a muscle. Lesson learned. Today, mercifully, was a cardio-only day (45 mins/137 BPM). I just ate my 6th and final meal. Tomorrow is one of my favorite workouts (delts/traps/calves), and I'll be ready. Early to bed for me tonight, I'm beat!
-0 points [100 points]

OCT 26: I've been fighting off a cold or something the past few days. This morning I had a bad headache and felt weak and tired. By the time my workout rolled around my headache was gone, but my throat was slightly sore and I felt REALLY weak. I considered skipping my workout, but I thought it would be best to get in there and see how I felt after a few sets. I'm glad that I did, because one the endorphins were flowing I felt great! I wound up having a terrific workout (delts/traps/calves). I finished my workout around 6:45, and now that my 6th meal is behind me I'm ready to start thinking about bed. Hopefully I'll feel better tomorrow, because my arm workout requires everything I have on a good day!
-0 points [100 points]

OCT 27: I felt great all day today, and tonight's workout (arms) was terrific! My arms finally broke 19 inches (http://forums.johnstonefitness.com/showthread.php?p=390385#post390385)(pumped), so that felt really good. I've only got one more meal to go, and it's cheat meal night. I'm thinking pizza and buffalo wings sounds good again this week. :)
-0 points [100 points]

OCT 28: Good leg workout tonight. I substituted heavy leg presses for squats (my back feels pretty good, but I want to give it a little more recovery time). Six clean meals, all eaten on time.
-0 points [100 points]

OCT 29: It's 8:00 PM and I'm counting the minutes until 8:30, which is when I eat my last meal. I want to eat it and go to bed. I got very little sleep last night, and I'm one of those people who is a mess when he doesn't get enough sleep. As I've gotten older, this has become more pronounced. Even though I was dead tired, I did do my cardio this morning (45 mins/137 BPM). Thank goodness no weight training today, because I would have been sleepwalking through my workout.
-0 points [100 points]

OCT 30: At 220+ pounds, it's hard to believe I still have 2 more months of bulking ahead. I wonder what my final weight will be at the end of the year? I'm predicting around 235 pounds. I mention this because I feel really FULL and really BIG right now! Tonight's workout (chest/abs) was done a little early today. I felt so-so in the gym, but I still pushed hard and managed to increase the weight on all exercises and still hit my target reps. I'm finishing sixth and final meal as I type this. One more day to go for this month's challenge!
-0 points [100 points]

OCT 31: The end of my third challenge is here, and for the second month in a row I've earned a perfect "100" score. :) I've worked my ass off these past couple of months. I can honestly say that I gave a 100% effort to each and every workout. Every last meal was eaten without fail, and I have been totally dedicated to my bulking program. The hard work is showing--I'm getting pretty big! Tonight's workout (back) was awesome. I did "good mornings" for the first time ever, and I really enjoyed them. I'm about to eat my sixth and final meal of the day (and my 186th meal for the month!) I've updated my final stats, except for my final weight which I'll take in the morning. I'll be taking pictures tomorrow morning and posting them on the main site.
-0 points [100 points]

FINAL SCORE: 100 POINTS! :tucool:

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: 182.8 pounds
BODY FAT: 11% (Tanita scale)
ARMS: 14.75"
CALVES: 14.75”
CHEST: 42”
FOREARMS: 11.75"
THIGHS: 23.75"
WAIST: 34.25"

END STATS
WEIGHT: 187
BODY FAT: 12.3%
ARMS: 15"
CALVES: 15"
CHEST: 42.5"
FOREARMS: 11.75"
THIGHS: 23.75"
WAIST: 34.5"

DAILY LOG

10/1: I ate all my meals with the right macros and I had an excellent workout earlier today. I lost 5 points last month and I will not make the same mistake this month.
100 points

10/2: All thing being equal, I would say I had an excellent day. I did my morning cardio, post stretched and had all my meals on time and within the right macros. I can't wait to until tomorrow when I can lift again.
100 points

10/3: I'm not sure if the SUP2 meal macros are responsible or not, but my strength has been increasing steadily on most of my lifts. Tonight was no exception. My back workout was one of my best. I added weight and I still felt like I could have continued with more reps. Everything else went like clockwork today.
100 Points

10/4: Woke up early and took my dog, Lucy, for my fasted morning cardio. Got back and post stretched before packing all my meals for work today. I had a productive day at work and I feel like I'm slowly recovering from last night's deads.
100 points

10/5: I just got back from my chest and arm workout and I'm still pumped by it. I went up in weight on two exercises and it really felt great. I still have to focus on only using my chest but other muscles seem to become involved. I'm cooking my 2nd PWO meal as I type and I don't plan to miss it.
100 points

10/6: I have to say that there's not much going on today. I did my morning fasted cardio and ate all my meals. I did eat meal 5 at a local restaurant. Steak tips over a salad. I ate at the bar and drank only soda water. OMG I'm becoming dull. My wife is out of town this weekend and I'm watching the girls. My mind keeps playing tricks on me. What I mean is that I keep having urges to eat junk food like Cheez-its and pepperoni and drink one vodka martini after another. I have to remind myself that tomorrow is leg day and I don't want to feel like crap/hungover when I lift.
100 points

10/7: I had to lift earlier than I usually do on weekends and I cleared it with Swole and made sure my meals were eaten correctly. I had a great leg day and I can see from my previous logs that I have been slowly getting stronger. I really focused on the squeeze and the mind/muscle connection and I hit it.

About last night's entry. I did go off the deep end and had some unauthorized cheats. i.e. Cheez-its about half a box and a small glass of red wine. I will allow the junk food to count as my weekly cheat meal, but the wine is not something I can ignore.
-1 point
99 points

10/8: I had a very good arm and shoulder workout this morning. I was really focusing on the movement and used a slow controlled tempo. My arms were killing me afterwards. Just for the heck of it I measured my arms flexed and pumped. 15 1/2" This is the same measurement I had when I first began my journey to a better body. All meals were eaten on time and everything else was fine today. No more urges so to speak.
99 points

10/9: I woke up and did my fasted cardio with my dog again. I post stretched and decided to take the day off from work to put away my boat for the winter. It was bitter sweet because the temp got up to the mid 70's with clear skies and little wind.

It must have been stress because late today while I was preparing dinner I ate about 8 pretzel sticks and a handful of Cheez-its.-1 point I did eat all my other meals on time and with the right macros. I am looking forward to going back to work. I do much better with the workday than the weekend.
98 points

10/10: Back to work today and of course everything went just like clockwork. I also had a very productive workout today and hit a personal best doing deads. I'm currently force feeding myself my PWO2 meal. The amount of food I'm eating coupled with the intensity in the gym has given me noticeable strength increases almost every training session.
98 points

10/11: Cardio only today so no lifting. I was driving from work today and my shoulders were screaming at me when I held the top of the steering wheel. I'm like WTF I did my delts on Sunday and there is no way it's from that. Then it hits me like a ton of bricks. I did deads yesterday and it's got to be it because I finally started to lift some serious lbs.
98 points

10/12: All went very well today. I have my 6 week evaluation tomorrow so I haven't weighed myself in two weeks. I'm interested to see how my progress is going. Today's lifts were rushed because my wife wanted me to join her and her father for dinner. I had rib eye with mashed squash and asparagus. It was delicious. I will consider this my weekly cheat meal.
98 points

10/13: Well my father-in law left today and the house is getting back to as normal as it can be. I did my morning fasted cardio and post stretched. I also took photos for my 6 week evaluation. I haven't gained any additional weight in two weeks but my strength has been increasing. I also had another cheat meal tonight.-1 point We had the kids watched and took the opportunity to go out for dinner with friends. I'm so looking forward to my leg routine tomorrow.
97 points

10/14: I had to lift early this weekend again because of other things that had been planned for later. Anyway, I had a great leg routine and had all my meals as recommended by Swole when I mentioned working out early on weekends. I took my wife and girls into Boston for the afternoon and brought my arsenal of protein powder, flax oil and all sorts of good things to eat. We ended up staying much later than originally discussed and for the third night in a row I had to eat outside of my pre-planned meal. -1 point I had the most healthy alternative that was on the menu and I did refrain from alcohol but this trend is over as of now.
96 points

10/15: I will finish this challenge without loosing more dam points. Now that I have my head on straight I am forging ahead. I had a great shoulder workout today and really noticed vascularity forming on my delts while doing bent over raises. I was in the mood to push hard and that's what I did. I also got plenty of cooking done today which makes planning easier during the week. I even relaxed a bit and watched some football this afternoon.
96 points

10/16: It was back to work today and back on track with my training routine. Monday's always kick start my adherence to eating at the right times and with the right amount of macros. There are fewer distraction and temptations at the office so I simply do better than during the weekends.
96 points

10/17: I have just finished my last meal of the day and it has me feeling like I'm about to explode. I had a great back routine today and I'm already thinking I can move up on the weights next session. My form was flawless and I was even able to complete all my reps for every set. I had a very good day overall.
96 points

10/18: Today was cardio only and I'm a bit relieved because I have been having some tendon soreness on the inside of my right elbow. I have been careful with certain exercises but lying triceps extensions "Skull Crushers" just seem to put to much strain on this part of my elbow joint. I was shaking a protein drink today and immediately switched hands because of the soreness in my right elbow. Anyway, I'm not deterred and I plan to switch out triceps extensions with another triceps exercise for awhile until the pain goes away.
96 points

10/19: I had another great lifting session today. As I mentioned yesterday, I have been experiencing chronic pain in my right elbow joint. I switched out skull crushers for decline DB triceps extensions with palms facing each other. This seemed to do the trick because I didn't experience the same soreness I get when I do skull crushers. Problem solved.
96 points

10/20: Oh the rain. Woke up and it was raining, so I mustered my energy and went out for my morning fasted cardio. I took Lucy with me. She did better than I did. Every time I stepped in a puddle I swore. The rest of the day went right as rain. Tomorrow is leg day and I'm going to blast them.
96 points

10/21: Another weekend where I have to train early in order to do things with my family. I don't seem to mind training at 8:30 am. For most of the spring and summer I would train as early as 5:00 am. At least I wake up early enough to eat breakfast before I hit the weights. The rest of the day was hectic with errands and sick kids. At least I ate on time and didn't cheat.
96 points

10/22: "Ain't nothing but a peanut" I had watched a video of Ronnie Coleman dead-lift 800 lbs recently. I liked how he approached the lift and said "Ain't nothing but a peanut" I used this mantra today when I really needed to reach deep and get through the fatigue I was experiencing during some of my last reps. It seemed to work because I was able to break through a plateau and complete all my reps. I also had my weekly cheat meal tonight.
96 points

10/23: Ah, Monday, and a quiet work day. I understand that stress can negatively effect a training program. Well when I'm at home on the weekends and most week nights, my stress level increases so much because I have a two children under 5, a 3 year old dog, 3 cats, and a working wife. I actually look forward to the day to day routine I have in the office. Anyway, I did my morning cardio and ate all my meals.
96 points

10/24: An hour before my workout I started to get butterflies in my stomach. Tonight was deads and I knew I wanted to top last weeks lifts. I was feeling all nervous and just wanted to get it over with. I got to the club and tried to calm myself down by focusing on my movements and not let myself get distracted. Anyway I loaded the bar and did'nt count the amount. I just wanted to lift it and then figure out the weight. I did my set and reps with good form, put the bar down and added the plates I figured that I had lifted 40 lbs more this week than last. I was very pleased with my effort and rewarded myself with the largest plate of pasta and meat sauce for my PWO2 meal. Of course this meal was within my macros.
96 points

10/25: Cardio this morning was tough because it is getting really cold in the morning. I still want to do my morning cardio outside for as long as I can stand it. Everything else want well today.
96 points

10/26: My wife's birthday is tomorrow and I'm screwed because I don't know what to get her. I'll probably go out and get a gift certificate and some flowers. What a looser. Anyway I had a very good workout and I did go up in weight on all exercises. A trainer at the club came by and suggested some sound advice for my incline presses. He said that I should try to pull the bar apart with my hands when doing the eccentric and push the bar together with my hands on the concentric and squeeze. My hands don't actually move but the tension it created made all the difference in the world.
96 points

10/27: Cardio only this morning and I did have my weekly cheat meal tonight. My wife's birthday is today and we celebrated it with dinner. I did have one drink - 1 point Everything else went well with my 8 week evaluation and tomorrow is leg day so I'm hitting them hard.
95 points

10/28: This is a first. I missed my post last night. The power went out at 5:15 pm and did'nt come back on until 3:00 am. I will deduct a point - 1 point anyway. I had a great leg day and afterwards I had to eat cold food to complete my final meal. If that wasn't bad enough I woke this morning with a sore throat. It was only a matter of time because my girls have been sick for quite some time.
94 points

10/29: Only a few more days left for the "October Challenge" I have already signed up for the November Challenge and my month long goal is to add 1" to my bicep. It's currently 15" cold flexed and I want to see 16" in a month.

My workout went well but I'm fighting a sore throat and I had tried to add weight in this condition. Bad mistake. I was able to lift the weight but my strength was off and my overall form/tempo suffered. I'll know enough not to push myself when I'm not 100%
94 points

10/30: Doing cardio when coming down with a cold really sucks. I mean I'm breathing heavy and I have to keep clearing my throat. Yuk. I did my cardio and packed all my meals for the day. I'm looking forward to shaking this dam sore throat and getting on with my goal of adding lean mass.
94 points

10/31: I had a very good training day today although I've been fighting off a cold. I packed all of my meals for the day but had to miss my 3rd meal because I went to the gym early. I did this because I wanted to take my girls out early for Halloween. I'm tired and ready to go to sleep, but I'm still up in case other children come to the house for candy. I'll turn off the lights around 9pm.
94 points

(29 September Starting Stats)

GOAL: To stick 100% to my SGX cutting program.

COMMENT: I'm 6 weeks in now and starting to see real differences as well as feel them. This, combined with another 100 challenge, should be an exciting and enjoyable month.

START STATS:
WEIGHT: 264 pounds
BODY FAT: 17.75%
ARMS: 16.25"
FOREARMS: 13.25"
WRIST: 7.5"
CHEST: 47"
WAIST: 41"
HIPS: 43"
BUTT: 44"
THIGH: 27"
CALVES: 16.5"

END STATS:
WEIGHT: 258 pounds -6lbs
BODY FAT: 16.75%
ARMS: 16.25"
FOREARMS: 13.25"
WRIST: 7.5"
CHEST: 47"
WAIST: 40" -1"
HIPS: 42" -1"
BUTT: 44"
THIGH: 26" -1"
CALVES: 16" -0.5"

WORKOUT SCHEDULE:

Fasted Cardio AM 7 days a week 30-45 minutes.
Weight training, 4 day split over 6 days: Back/Traps, Chest/Abs, (RD), Legs Arms and Shoulders (RD)

MEAL SCHEDULE:

6 Meals per day, 1 cheat meal and 1 cheat snack per week.
NO ALCOHOL

OCT 1: Fairly boring day. Did my cardio and ate all my meals. And Slept. Scheduled rest day from weight training. -0 points [100 points]

OCT 2: Bored. Did my cardio, ate all my meals and did my Legs workout. -0 points [100 points]

OCT 3: Crapped out. Did my cardio -just, ate all my meals and did my Arms workout. Felt a helluva lot better after that! -0 points [100 points]

OCT 4: :whistle: Oh, such a Perfect Day! Did my cardio at the gym (bike broken) and ate all my meals (timings a little out). Scheduled rest day from weight training. -0 points [100 points]

OCT 5: Fat-igued :confused: Did my cardio at the gym again (SO busy for 0630HRS!)ate all my meals and after giving myself a good talking-to, tore it up in the gym on my Back/Traps workout. -0 points [100 points]

OCT 6: I did my cardio, ate all my meals (including tame cheat) and did my Chest/Abs workout. -0 points [100 points]

OCT 7: I did my cardio and ate all my meals. Scheduled rest day from weight training. -0 points [100 points]

OCT 8: I did my cardio, ate all my meals and did my Legs workout. Nice new assortment of exercises so now I'm waiting for DOMS! -0 points [100 points]

OCT 9: I did my cardio (new machine at gym) ate all my meals and did my Arm workout. -0 points [100 points]

OCT 10: Did my agricultural cardio and ate all my meals. Scheduled rest day from weight training. -0 points [100 points]

OCT 11: Sometimes you get those weak moments. Because I'm not seeing the gains (losses) I expected I went all out on a extra cheat meal last night. Partly this was down to self-indulgence but I was also hoping for a little thyroid action owing to me weight having crept back up this last week despite 100% adherence. Other than that, I did my cardio and ate 5 clean meals. -1 point [99 points]

OCT 12: I did my cardio, ate all my meals and did my Chest/Abs workout. -0 points [99 points]

OCT 13: I did my cardio and ate all my meals. Scheduled rest day from weight training. -0 points [99 points]

OCT 14: I did my cardio ate all my meals and did my Leg workout. Scale weight is finally dropping but I'm going to leave it the full month to take measurements. -0 points [99 points]

OCT 15: I did my cardio (cycling, COLD) ate all my meals and did my Arms workout. Meh. -0 points [99 points]

OCT 16: I missed my cardio due to sleeping in, which was really nice! and I ate all my meals, scheduled rest day from weight training. Last day of 4 day split in 6 days, I've now cycled back to the right day of the week so I can have saturday and sunday off from the gym. -1 point [98 points]

OCT 17: I did my cardio, ate all my meals. Timings were a little off because I was late for my Back/Traps workout due to forgetting I do weight training! :bang: -0 points [98 points]

OCT 18: I did my cardio, ate all my meals and had an amazing Chest/Abs workout. I'm making strength gains every week on every exercise. It's quite an ego trip to be gaining lean mass on SGX disproving the theory that you can't lose fat ans gain muscle at the same time. People don't give the human body enough credit! -0 points [98 points]

Oct 19: I did my cardio and ate all my meals based upon updated nutritional breakdown. Scheduled rest day from weight training. Which is boring. :bb: -0 points [98 points]

OCT 20: I did my cardio, ate all my meals and dd my Legs workout. My heart wasn't in it, but I gotthe job done. MEH. -0 points [98 points]

OCT 21: I overdid my cardio (186BPM at one stage) ate all my meals and did my Arms workout. Must look at different shoulder exercises as rear lats are quite small. -0 points [98 points]

OCT 22: aka The Day It All Fell Apart. I woke up very late and missed my cardio. I ate 5/6 of my meals including a cheat meal and cheat snack. However my other solid meal wasn't in line with SGX. (A perfect SUP2 day however!)Scheduled rest day from weight training. I think I benefitted from the day. I had the energy to do a lot of heavy work. But regardless... -3 points [95 points]

OCT 23: I did my cardio and am eating my last meal now (owing to a late start this morning. Scheduled rest day from weight training. -0 points [95 points]

OCT 24: I did my cardio, ate all my meals and did my Back/Traps workout. I instinctively clicked my neck during my shrugs forgetting I had DBs in my hands and have pulled a muscle in my neck. Which is shit. -0 points [95 points]

OCT 25: I did my cardio and ate all my meals. I've swapped around my Chest/Abs workout and rest day so I can give my neck a rest. -0 points [95 points]

OCT 26: I did my cardio, then hit the gym at lunch time for my Chest/Abs workout. One of my best so far. All reps, heavier weights perfect form. I have a lot of muscle on my frame, so I'm beginning to suspect the amount I can lift is largely psychological, or my muscles aren't firing on all cylinders because, like me, they're lazy! :lol: Oh, ate all my meals, in line with SC's advice on moving meals around. -0 points [95 points]

OCT 27: I did my cardio and ate all my meals. Whilst getting ready for my Leg workout I slipped and cut my foot open. By the time I'd done a First Aid effort it was too late for the gym so I'm counting this as a scheduled rest day. What with my neck episode, it means I'll have 4 straight days of weight training, which I'm very much looking forward to.
-0 points [95 points]

OCT 28: I did my cardio, ate all my meals and did my Legs workout. Foot is getting better but now I'm hobbling more from the workout than the injury :jumping: -0 points [95 points]

OCT 29: I did my cardio, ate all my meals and did my Arms workout. I'll be glad when this month is over. I'm dying to not be accountable for a bit! -0 points [95 points]

OCT 30: I did my cardio, and ate all my meals. Scheduled rest day from weight training. -0 points [95 points]

OCT 31: I did my cardio and ate all my meals including a cheat snack. Scheduled rest day from weight training. -0 points [95 points]


Closing statement: I'm encouraged by my weight loss over the month. I know that when combined with my stregth gains, I've not lost any muscle mass. The steady decrease on the scale suggests it was all fat loss. Obviously the decrease in measurements in my fatty areas (waist and hips) is also a psychological boost.

I've not signed up for the November 100 due to my intention to take a week off in a fortnight, but I'll still be holding myself to account and, in signing up for December, I'll still have a stats record on here for eternity (or something).

GOAL: Bulking (http://www.vizualxcellence.com/programs/swoledup.html)


COMMENT:
I have been on SGX since February 1st 2006 and is really happy with the result - October to
December will be dedicated adding mass - lots of mass hopefully.


WORKOUT SCHEDULE

Monday:
Brisk walk outside, 35-45 mins (aerobic, fasted) (AM)
Weight training: arms and shoulders (PM)

Tuesday:
No training, no cardio

Wednesday:
Brisk walk outside, 35-45 mins (aerobic, fasted) (AM)
No training

Thursday:
Brisk walk outside, 35-45 mins (aerobic, fasted) (AM)
Weight training: back, abs and traps (PM)

Friday:
Brisk walk outside, 35-45 mins (aerobic, fasted) (AM)
Weight training: chest and arms (PM)

Saturday:
Brisk walk outside, 35-45 mins (aerobic, fasted) (AM)
No training

Sunday:
Brisk walk outside, 35-45 mins (aerobic, fasted) (AM)
Weight training: legs (PM)


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


STARTING STATS
WEIGHT: 150 Lbs
BODY FAT: ~8%
ARMS: 13.5"
CALVES: 13.5"
CHEST: 39.40"
FOREARMS: 10.7"
HIPS: 35.50"
THIGHS: 19.6"
WAIST: 30.6"

END STATS
WEIGHT: 151 Lbs
BODY FAT: ~8%
ARMS: 13.6"
CALVES: 13.5"
CHEST: 39.50"
FOREARMS: 10.7"
HIPS: 34.50"
THIGHS: 19.6"
WAIST: 30.4"

(Stats are cold, no pump)

DAILY LOG

October 1: Morning cardio @ 45 minutes; excellent leg day today - I managed to increase weight on two excercises - my all-time high on one of them, I could hardly walk afterwards; 6 clean meals on time and a loaded yummie PWO shake marks the end of the first day in October.
-0 points [100 points]

October 2: Morning cardio @ 45 minutes; great shoulder and arms workout, I managed to increase weight on all my shoulder excercises (great as I really need my shoulders to grow) - but no increase on my arms this week but all done in perfect form an no momentum at all; 6 clean meals on time and a rich PWO shake.
-0 points [100 points]

October 3: Cheat day - no cardio and no weight training :-( - I had 6 clean meals on time and a good amount of sweets around meal 5; nothing much else to report.
-0 points [100 points]

October 4: Morning cardio @ 45 minutes; no weight training today either :-( - 6 clean meals on time and nothing else to report - looking forward to hit the weights tomorrow.
-0 points [100 points]

October 5: Morning cardio @ 45 minutes; awesome back, traps and abs workout, I increased weights on all excercises but kept reps at the same; 6 clean meals and a nice PWO shake - all-in-all a great day!
-0 points [100 points]

October 6: Morning cardio @ 45 minutes; wow - what a workout - chest and arms today and I managed to increase weights or reps on all excercises in fact I had a few all-time-highs today! 6 clean meals on time and a PWO shake to top things up.
-0 points [100 points]

October 7: Morning cardio @ 45 minutes; no weight training today; 6 clean meals all on time - nothing else to report this Saturday.
-0 points [100 points]

October 8: Morning cardio @ 40 minutes; great leg day today - increased weights on two excercises (just can't on the others - too damn hard) - but all-time-high on one of the excercises which is a nice feeling ;-) 6 clean meals and a PWO shake all on time;
-0 points [100 points]

October 9: Morning cardio @ 45 minutes; awsome arms and shoulder workout - the fact is that I have managed to double the weight I was using on one of my shoulder excercises since I started bulking (3 weeks at end of this week) - perhaps I started too light but it was indeed the weight I was using on SGX - so it is really an amazing feeling with such strength progress. I also managed to increase weight on my triceps excercise today; 6 clean meals and a PWO shake all on time.
-0 points [100 points]

October 10: No cardio; no weight training; 6 clean meals on time and a good amount of sweets as cheat around meal 5 as planned - not feeling too good after all that actually - but at least the gravings are gone ;-)
-0 points [100 points]

October 11: Morning cardio @ 45 minutes; no weight training; 6 clean meals on time; I have felt pretty bad most of the day today from the cheat yesterday - I guess I over-did it a bit so lesson learned and will go a bit easier next week.
-0 points [100 points]

October 12: Morning cardio @ 45 minutes; great back, traps and abs session this pm - increased weights on all but one excercise (I actually thought I did increase but noted after the set that it was the same weight as last week - so perhaps I could have done better; 6 clean meals on time and a PWO shake with a new protein brand - not bad for a change ;-)
-0 points [100 points]

October 13: Morning cardio @ 45 minutes; amazing chest/arms workout - I had a personal record on two excercises at I am still shaking all over; 6 clean meals on time and a PWO. I am gaining weight really slow (which is the plan) - so all good ;-)
-0 points [100 points]

October 14: Morning cardio @ 45 minutes; no weight training today; 6 clean meals on time.
-0 points [100 points]

October 15: Morning cardio @ 45 minutes; excellent leg day, incresed weight on two excercises one of them a personal record; 6 clean meals on time and a PWO shake - feeling great and beat at the same time.
-0 points [100 points]

October 16: Morning cardio @ 45 minutes; good shoulder and arm session, I managed to increase weight on one of two shoulder excercises and also my triceps; 6 clean meals on time and a PWO shake.
-0 points [100 points]

October 17: No cardio or weight training today; 6 clean meals on time a lot of sweets around meal #5 in fact I once again over-did it but then again that is what cheats are for I guess.
-0 points [100 points]

October 18: Morning cardio @ 45 minutes; 6 clean meals on time; no weigth training so "that's all I'm gonna say about that".
-0 points [100 points]

October 19: Morning cardio @ 45 minutes; awesome back and abs day, managed once again to increase weigth - this time on all excercises except one - amazing feeling; 6 clean meals on time and a great PWO shake;
-0 points [100 points]

October 20: Morning cardio @ 45 minutes; great chest and arm workout, once again I increased weight on a few excercises - personal record on one of them; 6 clean meals on time and a great PWO shake - this month is just flying...
-0 points [100 points]

October 21: Morning cardio @ 45 minutes; No weight training today; 6 clean meals on time and not a lot more to report.
-0 points [100 points]

October 22: Morning cardio @ 45 minutes; good leg day - increased weight on just one excercise today - but I guess there is a limit somewhere; 6 clean meals on time and the usual PWO shake after training. The next few days will be a break in my routine and I will not be updating - I will resume Thursday so the points will be coming off :-(
-0 points [100 points]

October 23: Morning cardio @ 45 minutes; good arms and shoulder day despite not being in my normal gym; 5 clean meals on time; unscheduled alcohol and cheat and no update - Deducting 5 points
-5 points [95 points]

October 24: Morning cardio @ 45 minutes; no weight training today; 5 clean meals on time cheat meal as scheduled - and then an extended cheat; no update - Deducting 2 points
-2 points [93 points]

October 25: Morning cardio @ 45 minutes; no weight training today; 6 clean meals on time nothing else to report.
-0 points [93 points]

October 26: Morning cardio @ 45 minutes; good solid back, traps and abs workout - I did not increase weights this time as I don't want to get hurt - so once in a while I think it is good to just go with previous weight and increase the reps a bit and then hopefully increase weights next week; 6 clean meals on time and a PWO shake.
-0 points [93 points]

October 27: Morning cardio @ 45 minutes; good solid chest and arms workout - I did increase weights on two ecercises and reps on the other ones; 6 clean meals on time and a PWO shake.
-0 points [93 points]

October 28: Morning cardio @ 45 minutes; no weight training today; 6 clean meals and that is all I have to say today.
-0 points [93 points]

October 29: Morning cardio @ 45 minutes; very demanding leg day today + added weight on one excercise and added one new excercise as well as increasing reps on most other excercises; 6 clean meals and a nice PWO all on time.
-0 points [93 points]

October 30: Morning cardio @ 45 minutes; great shoulders and arms workout, I did not increase weight this time either - but the excercises were done ultra slow with perfect form and I feel exhausted; 6 clean meals and a nice PWO all on time.
-0 points [93 points]

October 31: No cardio; no weight training, 6 clean meals on time and cheats around the 5th meal as planned. That's a wrap - October is over I'll make a summary tomorrow when I do measurements.
-0 points [93 points]

Closing comments
As you can see from the after-figures there has been no progress the past month on my bulk. I have been doing a lot more cardio than should so I was aware that this would be a really slow bluk. Next month I will reduce my cadio a bit until I get it right and actually start growing. On a positive note I have certainly gained a lot of strength and I feel great - which should also count for something.

GOAL: Cutting


COMMENT: This is the second month of cutting. I'm hoping to reach 95 cm on hips, 53.5 cm on thighs, 66.5 cm on waist and 60 kg.


WORKOUT SCHEDULE
Monday: 40 min Cross Trainer (early PM), jog (late PM)
Tuesday: Back/Abs/Leg-mix at the gym + 30 min Cross Trainer (AM)
Wednesday: 45-60 mins cardio cross country skiing/cycling/swimming/terrain running (PM)
Thursday: 45-60 mins hike (PM)
Friday: Kayak imitation + core + balance + squats, deadlifts and lunges max. 60 min (PM)
Saturday: Jog (AM)
Sunday: Weights, upper body (AM/PM)


MEAL SCHEDULE
Stone Age Diet foods only + milk, oatmeal, potatoes, high protein bars, protein powder, carb powder, sweet corn and fish/plant oils (yeah, that's "cheating" a little). Max. 1700 cals, max. 55g fat, min. 120g protein. Saturdays 2600 cals, same fat and protein max/min levels.


STARTING STATS
WEIGHT: 61 kg cm
HIPS: 98.3 cm
THIGHS: 54.5 cm
WAIST: 69.4 cm


END STATS
WEIGHT:
HIPS:
THIGHS:
WAIST:



DAILY LOG
OCT 1: Bad start. I had an accident (http://forums.johnstonefitness.com/showthread.php?p=377298#post377298) yesterday, and have to stay away from any exercise today. Diet has been okay, but seeing I wasn't supposed to have soda, I have to deduct two points for the two bottles of diet coke I had today. -3 points [97 points]
OCT 2: Did my exercise, but failed on the diet. Pms times... Became a complete cheat day, although all the food was (almost) completely healthy. Officialy out of high protein bars, so they are out of my diet. -1 point [96 points]
OCT 3: I'm failing miserably. I managed to not give in to the cravings, but I didn't exercise today... -1 point [95 points]
OCT 4: Day sucked. Skipped school. No exercise. Lots of food. And it's official: I have AD/HD. The girl-kind. Which, as he said, won't put me first in line for meds. Coz they "want to see how I respond to alternative treatments". Well sc**w them people! As if breathing and talking is going to solve the restlessness inside me. If it did, I should be okay by now. As if it hasn't been tried already! Stupid f**ks. I've been to treatment for other reasons before, which now, guess what, is linked to AD/HD. So they could have believed in me earlier and spared me some huge pain!!!
I apologize. -2 points [93 points]
OCT 5: Another bad day. -2 points [91 points]
OCT 6:
OCT 7:
OCT 8:
OCT 9:
OCT 10: I've missed many updates. I don't know what's gotten into me since the beginning of this month. The food has been way out of hand. If, by some miracle (obstacle), I haven't found the time to break the 1700 (0r 2000) cals limit before 3 pm, I go ahead and do while watching late afternoon and evening tv. Only two of the days above have I exercised. I finally got around to do the upper body workout that I for some reason dreaded, but turned out to be a lot of fun. Anyway, writing this, it's oct 11. Yesterday I ate 100 % clean, but a lot higher in cals. I figured I'll have to take one tiny step out of the road I was on, to get back on the one I was on last month. It's tiny. And my stomach aches. I ate - get this: 3620 cals in only clean foods: and what a variety: blueberries, oranges, cranberry juice, almonds, hazelnuts, apples, pineapple, lettuce, eggs, fish oil, pomegranade juice, low-fat milk, old fashioned oatmeal, protein powder (it tastes like chocolate... I mix it with the milk and oatmeal), green lentils, raisins, tomatoes, sweet corn and another type of berries I can't remember the name of. Totals showed: 3620, 77 f, 519 c, 217 p!!! Almost 600 of them from raisins, another 600 from milk... And no exercise. I had to work. Excuse? No, I was really busy all day, and I had unscheduled breaks here and there and in the late evening. I hadn't gotten any sleep the night before, and I could barely move. The funny thing, even with this HUGE amount of food, I actually feel calmer today than after eating less/ equal cals in junk/ unhealthy foods. I'm hoping the circle is broken. I'm aiming for 2000 cals for the 11th. I'll have to get back with all the deducted points. There are a few of them... - points [points]
OCT 11: I didn't make the 2000 cals limit, but I made the 2500 one. I'm satisfied with that, and it was 100% clean. It's baby steps. I'm ridiculously full right now. Again I had a wide variety of food and milk was the biggest single cal source. The total numbers came in 2453cals, 66f, 303c, 171p. And no exercise. My energy levels are below low. I find it hard to do the dishes. I've claimed it being true, that cal levels as low as 1300 makes me more energetic. I don't know why. But I can't stay there. After all I'm this wonderful modern human being, tought to eat at all ocations. Especially infront of the tv or pc, which is where we spend most of our time. Not all of us, but I'm a part of that crowd. It's my fault, but it's damn hard to break. -2 points [points].

GOAL: To finnish my cut by removing the last bit of flab on my lower abs and around to my back.

Comments: My ultimate goal bodyfat wise is to have super defined abs, and finally I feel I'm so close I can almost taste it. I need to bee careful though not to lose lean mass now, since there's not much fat left on me, so I probably should lose less then one pound pr week. I will not give up until I reach my goal.

Training: Cardio every day, minimum three weight trainings a week. Additional yoga and pilates. Can take a day of if I need restitution, not from being lazy.

Diet: BFFM baseline eating plan, one cheat meal a week. I'm allowing myself one unit of alcohol pr week, as long as I count in the calories in it. From the 22nd i will be on tour, so eating completely clean and on time will be close to impossible. My hope is that by then I will be done cutting, and just do my best to keep in shape for the three weeks I'm on the road, and prepare for a clean bulk after that. Posting every day can be a challenge also, if hotels haven't got internet access. (well, they do, but some charge insane rates to use it..)

day 1: Did cardio, ate clean. Ate a lot of sweets (A LOT) yesterday (cheat day), it's almost like I have a hangover from it today, weird. When I eat sweets now I'm getting kind of dizzy, am not used to it at all after very restricted diet for almost two months:-) Anyway, 100 points.

Day 2: Setting a short time deadline, and having my goal in sight is really motivating me, and makes it out of the question to not stick to my plan. Diet was spot on, and I did my first weight training in the new two day split program. Did legs, back and biceps, great workout. Later I toook a spinning interval class that just totally whopped my ass!!! When I was finnished I had veins sticking out of my forehead, it actually scared me!! I was so beat and shaky that I had tea with 5 pieces of sugar in it and a banana directly after the class, just to try to get back to normal!! hehe.. PWO carbs are important! 100 points.

Day 4: Missed tuesdays update, and one meal that day. I will deduct points, but allow me to explain myself - since tuesday I've been completely in offside!! The reason: RAT INVATION! I've had RATS in my kitchen drawers!! I even saw one of them, put some nuts in a drawer and left it half open, and soon the little bastard stuck his head up!! We found the hole where they entered and filled it, so they should be out now, but I've been kinda shaky since, and did not sleep well that night. Stayed up till 1AM and CLEANED and threw away foods!! It's so fucking discusting I have no words, and I know i have been eating nuts from one of the drawers after there has been rats there munching away!!!! YUK YUK YUK!!! So, well, minus one point for the missed meal and one for the missed update equals 98 points. Thanks to the rats. On the good side though - my kitchen has never been cleaner than it is now;-)

Day 5: diet spot on. Did strength training, emediately followed by 30 mins on the elliptical. upped my weight for dumbell chest presses, so that was cool:-) 98 points

Day 6: Another day by the book diet and training wise. I got a tip from a neighbour about a norwegian site for tracking calories and macros a couple of days ago, and it's really fantastic, I save so much time i'm really thrilled. It has a database of 8000 foods or something - anything you can get here really - I just have to enter the amount, and I get all the makros pr. meal, and for the entire day! :-) No more sitting with food labels and calculator (Which I have spent A LOT of hours doing). It's not free though, but it's so worth it!! :-) Also, my weight finally moved this morning, I thought it might, cuz I went a lot to the bathroom yesterday. Funny how body fluid suddenly let go, I have experienced this a few times. So now I'm down to 72 kilos, which was my goal for today. The last goal for this cut is another kilo by sunday in slightly over two weeks, and then I will start a bulk :-> still 98 points

Day 7: not much to say really, sceduled cheat day. Ate clean at the beginning of the day, then enjoyed some sweet snacks and lasagne for dinner. Weight day after is up 1,5 kilos wich is not to bad. only two weeks left to cut, I'll make those weeks rememberable:-) 98 points.

Day 8: Cheat days give me sugar hang-overs and abstinense!! It's true, sweets are like drugs!! haha!! Oh well, I managed to stay fairly clean still, and within my calorie/macro limits, and even had a great ride on my bike. Only two weeks left until I start bulking, that will be exciting!! 98 points.

Day 11: hmm. I just forgot about updating the last two days, strange. Anyway, those days, and day 11 consisted of training and eating clean, so I'll just deduct 2 points for 2 missed updates. 96 points.

I'm in. :tu:

GOAL: Cutting


COMMENT: My progress has stalled on my weightloss mainly due to me overeating at night. Hopefully having to update daily will keep me on track.


WORKOUT SCHEDULE
Monday: Fullbody workout
Tuesday: Rest
Wednesday: 60 min cardio
Thursday: Rest
Friday: Fullbody workout
Saturday: Rest
Sunday: 60 min cardio


MEAL SCHEDULE
Max calories 2100. No cookies, peppermint patties, pre-Halloween candie, etc.
I won't be counting calories consumed from crystal light, gum, or sugar free jello.
Daily Multivitamin and Vitamin C tablet to be taken with breakfast.

STARTING STATS
WEIGHT: 164.6 pounds
BODY FAT: 18%
WAIST: 34 inches


END STATS
WEIGHT:
BODY FAT:
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.)

October 1: My ears are still muffed from the loud music at the bowling alley I went to over the weekend. I usually have earplugs with me, but forgot to bring them so I used some bits of napkin to plug my ears. Didn't really help. Anyway, did my 60 minutes of cardio, but went way over on calories right before bed. -1 point [99 points]

October 2: Did weight training, but went way over on calories at night. -1 point 98 points

October 3: Rest day today. Went over on calories at night. It seems impossible for me to get back on track. -1 point 97 points

Octorber 4: Did 60 minutes on the treadmil. Had the sudden intense urge to go to the bathroom 30 minutes into it and almost got off, but managed to put mind over body and go the full time. And guess what? Went way over on calories today. -1 point 96 points

October 5: Rest day today. Cut some bushes in the yard, but went over in calories again. -1 point 95 points

October 6: Did my weight training today and went over my allotted calories. -1 point [94points]

October 7: PERFECT! -0 points [94points]

October 8: Almost a perfect day. Couldn't stand the hunger at night and went over on calories big time. Got my 60 minutes on the treadmil in though. -1 pt. [93 pts]

October 13: -9 points. No update for 4 days and overeating all 4 days and today. Heh. Tried deadlifts today. Wasn't really sure what I was doing and only managed to lift 65 lbs. Well, I think my new goal for the rest of this challenge is to get back to 164.6 lbs. by October 31st and I will make that happen. [84 points]

October 14: Weight: 168.6 lbs.

GOAL: Fat Loss

WORKOUT SCHEDULE
Mon: Lifting (full body)
Tue: Cardio (step mill, treadmill) 50 minutes
Wed: Cardio (step mill, treadmill) 50 minutes
Thu: Lifting (full body)
Fri: Cardio (step mill, treadmill) 50 minutes
Sat: Day Off
Sun: Light Cardio (treadmill) 1/2 hour

MEAL SCHEDULE
4 Meals per day - limit calories to 1500


STARTING STATS
WEIGHT: 215
BODY FAT: 25%
LIFTING WEIGHT: 180-270-40-190

END STATS
WEIGHT: 202
BODY FAT: 22%
LIFTING WEIGHT: 180-270-40-190

LIFTING WEIGHT is lat-bench-curls-row. Using this to also track muscle loss.


[Week 0]
01.Oct.2006: New month and I'm still in the old patterns - two cheats today -2 [98]

[Week 1]
02.Oct.2006:
03.Oct.2006: Horrible start. Yesterday I did everything wrong: missed my workout and login and had a cheat meal -3. Today went well I seem to be improving my cardio constiently [95]
04.Oct.2006: Seem to be getting back on track [95]
05.Oct.2006: Weighed in at <210 which is a weight I haven't seen in years. Seems that I lost a bit of muscle tho. Most likely due to my missed Mon workout [95]
06.Oct.2006: A bit of a rough workout today. I was pretty tired and and my intensity suffered. [95]
07.Oct.2006: 1 planned cheat and 1 unplanned [94]
08.Oct.2006: Slipped today and had a cheat [93]

[Week 2]
09.Oct.2006: back on track [93]
10.Oct.2006: oops homemade pie and ice cream one step back - more intense aerobics workout one step forward [92]
11.Oct.2006: More problems today - couldn't resist the pizza -2 [90]
12.Oct.2006: It seems as though I'm gaining strength real slowly. [90]
13.Oct.2006: pretty good day [90]
14.Oct.2006: Did my usual cardio today as I'm behind in my goals and I've been thinking I should do cardio on the weekend one day. [90]
15.Oct.2006: Not sure how to score today. Had my cheat meal for the week, but also had an extra. Had some alcohol and soda. I did my light cardio tho I plan on dropping that from my plan since I'm adding a real cardio workout on the weekend. I guess -3 sounds about right. [87]

[Week 3]
16.Oct.2006: So stress make me eat crap. Today was very stressful. -2 [85]
17.Oct.2006: Gotta claim another cheat (cola) [84]
18.Oct.2006: I probably should have kept track of my cardio improvements seems like I keep getting better. [84]
19.Oct.2006: Missed my workout [83]
20.Oct.2006: My motivation was very low today. It took awhile but I was able to to turn it around a bit and make it through my workout. [83]
21.Oct.2006: Had my weekly cheat meal [83]
22.Oct.2006: Looks like I didn't push myself as hard as could have with my cardio today. It can be a bit hard to know how much to push. I ate a cheat today [82]

[Week 4]
23.Oct.2006: Really powered through my lifting day today, but I cheted [81]
24.Oct.2006: Well one week left and I'm pretty sure I'm not going to reach my goals :( Today went well tho [81]
25.Oct.2006: No problems today [82]
26.Oct.2006: Big cheat today :( [81]
27.Oct.2006: Another good workout [81]
28.Oct.2006: Weekly cheat meal and long walk on the beach today - tomorrow back to the real stuff. [81]
29.Oct.2006: Good day today - more improvement on my cardio [81]

[Week 5]
30.Oct.2006: Wow managed to weight in below 200 today! It was after my workout, but it's a major milestone for me. [81]
31.Oct.2006: Seemed tolack energy today but made it through. [81]


COMMENT: Well I missed my goal of 200, but I didn't lose much muscle. The BF% reading are showing that I lost 12lbs of fat and 3 pounds of muscle. But I'm more and more reaching for heavier weights.

Franklyn's Official October "100 Challenge" post


GOAL: Cutting; follow the SGX plan as close as possible while maintaining good grades in school


COMMENT: Continuing my cut which started early August..started SGX early September. I finished September on a weak note, so I really need to get motivated and punch out a great first week of October.


Starting Stats
WEIGHT: 163.2
BMI: 22.1
BODY FAT: this (http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html) says 11.5%
ARMS: 30.6 cm
CALVES: 35.9 cm
CHEST: 93.7 cm
FOREARMS: 27.4 cm
HIPS: 85.1 cm
THIGHS: 54.7 cm
WAIST: 79.1 cm

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

OCT 1
-did am cardio
-met all meal goals, not hard when that includes a cheat meal! lets hope i stay strong tomorrow
100 points

OCT 2
-did am cardio
-did pm lifting (back/traps..increased weight on almost every exercise from last week)
-met all meal goals
100 points

OCT 3
-did am cardio
-did pm lifting (chest/abs)..switched from using the smith machines for incline/flat bench press and used regular old barbells. felt okay, but i like the fact that with a smith machine you dont need a spotter if you want to nail all your reps.
-met all meal goals
100 points

OCT 4
-did am cardio
-met all meal goals
100 points

OCT 5
-did am cardio
-did pm lifting
-met all meal goals
100 points

OCT 6
-did am cardio (got me a heart rate monitor and was playing around with it ;o pretty spiffy)
-met all meal goals
100 points

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

OCT 8
-weigh in at 161.8 lbs
-did am cardio
-met all meal goals, including cheat meal!
-vikings win :D
100 points

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

OCT 10
-no am cardio
-met all meal goals
99 points

OCT 11
-no am cardio
-met all meal goals
98 points

OCT 11 - OCT 14
-forgot to post here that i was going on a weekend vacation to my cabin, so i'll lose 4 points for not posting.
-met all meal and exercise goals for these days
94 points

OCT 15
-no am cardio
-met all meal goals
-updating weight/pictures tomorrow
93 points

OCT 16
-weigh in at 161.4 lbs
-did am cardio
-did pm lifting
-met all meal goals
93 points

jk0's Official October "100 Challenge" post


GOAL: Eat Less, Stay Active & Lift Weights


WORKOUT SCHEDULE
Monday: Weight training: Legs, Back
Tuesday: Weight training: Biceps, Triceps, Forearms
Wednesday: Weight training: Chest, Abs
Thursday: Anything: General Cario, Hunting, etc (optional)
Friday: Anything: General Cario, Hunting, etc (optional)
Saturday: Anything: General Cario, Hunting, etc (optional)
Sunday: Anything: General Cario, Hunting, etc (optional)


MEAL SCHEDULE
Eat less in general; no junk food or pop.



DAILY LOG
OCT 1: I start tomorrow (Monday, Oct 2), so I guess this is -1. [99/100]

OCT 2: Perfect. [99/100]

OCT 3: Had an unexpected outing in which I had a few beers, -1. (Updating now because forums were down last night) [98/100]

OCT 4-5: Perfect [98/100]

I'm in...

Though I was, by no means, even close to perfect for September, I was still more regular and consistent than I have ever been since I started this kind of working out 2 years ago. :nod: I ended with 82 points but the last 2 days were holidays... so I had subtracted 4 points for those 2 days to yield the 82.

My goal: consistency & cutting. I ate waaay too much non-clean food on my holiday, as brief as it was... and my belly shows it. So my goal this month is to get back down to 149 lbs in addition to improving my consistency. But I refuse to weigh myself... I am such a chicken. I weighed myself in the middle of last month and I was 153 lbs. I know I am up from that. I will probably weigh myself in the middle of the month this month too... see how I am doing. But I can tell looking at my clothes. My PGC, whom I visited in Florida, said I looked much thinner than when he last saw me. I know my weight was about the same as when he saw me, so I figure that it was due to the weight loss I experienced during my surgery and the fact that I put it back on during the September challenge but I was fairly consistent on my workouts, so most of it must have been muscle. He said I looked like I was leaner and more muscular.

Workout:

45 min fasted LISS: M, W, Th, F

Total Body Training: T afternoon, Th evening, Sat AM. I will try to post the actual work-outs this month. I did not have things together to transfer my info from my PDA to my notebook for copying onto a post last month.

I dropped the cardio for Tuesday AM, because during the semester I am home too late on Monday evening and have to leave too early on Tuesday morning to get a full 8 hours 15 min sleep (the quantity I find I need) and also do 45 minutes of LISS.

Food: My food plan consists primarily of Protein fat meals with 1-2 protein carb meals a day depending on what days I do weights. I may at some point try Glaive's yeast cleansing diet since he suggests my fruit cravings at night reflect an overgrowth of the yeast, Candida. He gave a 2 week cleansing diet (http://forums.johnstonefitness.com/showpost.php?p=371591&postcount=12) that I can work out to being consistent with my food plan, but it means no cheat meal 1 weekend, :( :p

8 glasses of water daily

An assortment of vitamins and supps.

Shopping for food on Sat or Sun, prep food and all vit, supps and other meds for the week.

Getting 8 hours 15 min sleep every night. This means, realistically, bedtime by 11:30 on teaching nights (Monday, Wednesday), 11:00PM Tuesday, Thursday and 1:30 AM Friday and 2:00 AM Saturday. My teaching schedule has made me a nocturnal animal....

October 1: Last day of weekend holiday. no work-out on this day. Food not strict -- but I think I went overboard, so I am already starting out this month with minus 1 point. 99 POINTS

October 2: Because of Yom Kippur, I have no classes today. Which is a good thing... as my plane was delayed 45 minutes yesterday evening and so was my ride. SO I did not even walk in the door until 11:15 PM. I was not able to get to sleep until 12:45 AM. I woke up today at 8:15. And I was running around all day until I crashed around 4:00PM. Took what I thought would be a brief nap that ended up being 3 hours. I did the required 45 minutes fasted LISS. I planned last week so I had food here for my return. But I still have to go out and food shop and prepare the food for this week. So still 99 POINTS.

October 3: I didn't have my usual trek to DC on Tuesdays, so I did a fasted AM LISS, though normally I don't do one today. However, I just did not have the energy to do my scheduled weights. Everything else was fine. I will deduct 1 point for the missed weights. I will be missing my Thursday AM LISS Because I have appointments from early AM until mid-day. SO today's LISS will make up for that. 98 POINTS

October 4: Got my 45 min LISS in. Food OK. Had a 5 1/2 hour teaching day (normal is 2 1/2; normal for me is 3 1/2). My energy is really waning. I have not done weights in over a week, as I was away last weekend and I missed last night's due to lack of energy, I just can't seem to get caught up on my rest. Have early AM meeting so I can't do cardio in the AM, then I go off to the Dr's for mammogram. If tome works out right, I will do LISS when I get back. I plan to drink a pure liquid breakfast, whey protein and flax oil so I will still have a semi-fasted state. The rest of the day is jammed too. I just don't remember ever being this busy. I just don't seem to be able to regain my strength.

October 5: I got my LISS in but later than intended. I pulled something.. or something... in the front, right below the left hip bone but toward the center of the body and it hurts when I walk. I hobble and it is extremely painful to walk on that leg. This was not done during a workout, it was done while I was laying in bed, working on my laptop. So no weights today. That makes 9 days without weights! And now it is both my left shoulder and my left "top of the leg joining to the hip bone" area that are hurting. I just suspect this is all because I started back to my faculty duties of teaching, committees, etc. 6 weeks after my surgery and I am just chronically tired. I think that leaves me open for injuring myself. I am not going to be able to get LISS in Friday b/c my PGC is arriving on impulse for the weekend and I have to get him clothes and we need to go to a law school reception for homecoming this weekend. The whole weekend is tied up with this BS. But he wanted to come. I will get workouts when I can. I have my cardio for the week. Just not my weights yet. I missed 1 but I still have a chance to get the other two in.

In all this, I had a piece of chocolate cake.... :( so minus 1 point so 97 POINTS

October 10: SO I've been AWOL the last 4 days. I did my weights on October 6th but only half-heartedly. My energy was just not there. I woke up on the 7th sick.. again ... with the same thing I have had twice before in the last month. My PGC came up spontaneously thanks to Southwest Airlines Ding specials ($138 RT from Florida) and he was sick. He must have caught it on the plane and then re-infected me. Same thing. It starts out (for me) with excessive sneezing.) I was so drained... we did nothing the whole weekend. He went home early Monday morning and I canceled my classes yesterday, I think the first time in 8 years. I was trying to decide whether I should drop out of the challenge. But I decided no. Even though I will have embarrassing low points this month... the challenge is still getting me to get back on track when I fall off. SO I did LISS this AM and I will subtract 5 points for the 2 days of workout I missed and the 1 day when I missed cardio but did weights. so 92 POINTS

October 14: So I was sick for the whole week... one of my docs thinks it's allergies causing congestion which is dripping down into my throat and into my lunges for a bit of bronchitis. Slightly feverish the week.... canceled classes the rest of the week... I have NEVER done that in my entire career... EVER!!! I see my primary care physician Tuesday for a check-up. So no work-outs T-TH either, almost not eating at all, drinking lots of fluids though... just hanging out in bed sleeping. Yesterday I felt better... still under but well enough to do my cardio 45 minute LISS. Still food was way under... but that was OK, I went out (for the first time in 4 days) to an evening dinner with Banditfist and Phillydude.... We all had a cheat meal... but I had the biggest treat of all... my Vaccarro's Sundae... :drool: I swore I could eat the whole thing but I left 1/3... :( ) SO today, more LISS and see if I can do a weight workout later on. The good thing about this break is it's given my shoulder time to heal more. It's still not completely healed but it is much better. So minus 6 more points unless I get weights in today and/or cardio in tomorrow. 86 POINTS

October 15: Still woke up feeling rather sick. I took some Dayquil, which helped a fair bit. But more to make me functional. I did Fast LISS which makes up for one of the ones I missed during the week when I was not well, plus over the weekend I shopped and cooked all my food for the week. I've been taking my supps and drinking my water. I am under eating because I have little appetite. It has been 2 1/2 weeks since I had a serious weight workout because of this sickness and 9 days at a somewhat weakened attempt at weights. It is showing in my body. I am doing nothing but cardio and under eating... and I am losing my tone and my butt and gut are getting bigger though it is clear my weight is going down. If there is anything that proves has critical doing weights are when you are trying to lose weight, my body experience proves it. I feel like I lost most of the gains I had in September.

But in the evening I suddenly started to feel well. And I see my doctor on Tuesday. I have just decided to keep up this challenge even though I suck at it this month because it is keeping me doing what I can do. I am focusing right now to be on a more regular schedule regarding food, actually the preparing of it. So that is progress.

October 18: I was sick and exhausted on Monday 10/16 when I woke up. I ended up sleeping most of the day except to teach classes. How I did that I do not know. I saw my doctor Tuesday Am and I was glad he saw me so sick. He has run a battery of tests, chest X-ray, breath tests and a ton of blood tests. He believes I am having an extreme allergic reaction to black mold buried somewhere in my apartment. Because of the severity of my symptoms, he is treating this aggressively. I am on a steroid inhalant for my lungs, a steroid nasal spray and Singular,,, which i have no idea what it is for. I barely managed to do LISS Tuesday, I had to stop every 15 minutes or so. Weights were out of the question. I woke up today still sick but much better, The first of my test results came back clear. So my doc is convinced I am having an allergic spasmodic response to something and the drugs I am taking are to suppress my immune system so it won't react so strongly to whatever it is. My PGC is coming up this weekend to help me go through the apartment to find if black mold is buried somewhere. I did LISS today and I actually felt better afterward than before. I taught again today and began to feel back to old form. I will try to see if I can do both LISS and weights tomorrow. It has been 3 weeks I think since I've done weights. So I guess the medicine is working. So I will take off 1 point for missing weights on Tuesday. Though
I did not do LISS on Monday, I did on Sunday, which is normally a free day... so I think that off-sets it. It's a crummy month for me... this has been a crummy year for me in terms of illness.. But there seems to be light at the end of the tunnel.. :) 85 points

October 27: Well, I have not been up-dating because I am still under the weather. I do cardio when I can but have done no weights this whole month. I now have nausea and a constant headache so I am undereating and not much energy. I will update at the end of the month... but this month has been a complete bust for me.

October 31: Well, I had rather a perfect day for the last day of the challenge, though for me the start of a week. I did cardio every day since the 27th. Yesterday was a non-cardio day, as planned, but most importantly, I went to the gym for the first time in a month. I was careful not to overdo it. I used the same weight levels I used when I started back after my surgery a couple of weeks into the September challenge. I had no problem doing it. My trainer was there and I asked him about my shoulder pain; he said it was my rotor-cuff. But he said it did not seem bad because there very few positions in which it hurt. He suggested some warm-up exercises and different ways to stretch my chest that wouldn't exacerbate it.

My food was perfect, my supps were perfect, even the timing on my food was perfect. I felt great last night.

During the night I started the coughing again... and today, November 1, I woke up sick again. :( But I still did cardio this Am and I hope to push through for the November challenge....

Congrats everyone on whatever you accomplished this month. Getting closer to your goals, accomplishing your goals or even just becoming more cognizant of your goals.:tucool:

Goal: Get on track!

Starting weight: 240lbs
Waist - 41"
Biceps - 16" flexed
Forarems - 12.5" flexed
Chest - 43"
Thighs - 28"
Calves - 17.75"

Diet Plan:
1)Eat 5-6 meals.
2)Eat atleast 150 grams of protein.
3)Don't go over 50 grams of fat.
4)Drink atleast 120oz. of water.

Weight Training Routine: (days not important as just getting the exercise in)
Monday - Chest and Abs
Tuesday - Back and Biceps
Thursday - Legs
Saturday - Bodyweight exercises at home (just to keep me active on the weekends)

Cardio: Atleast 1 mile of running 5 times a week

10/1 - Starting out lame. No workout, but it was a planned off day. Diet was shit(to tell the truth, I didn't realize it was the 1st of the month until about 7pm. So -4 for the diet and -1 for no update (95 points)

10/2 - 5:25pm - So far I have gotten all my meals in. Thanks to my visit to the grocery store. I have also stayed within my macronutrients. My water intake is at 96oz. but I don't want to push it, (1 hour drive home) I will update later tonight about the gym.
10:27pm - All meals in and I tested myself with a mile run. It took me 10mins to run it, I definitely pushed myself more than normal on it. I actually felt sick after running and a little bit of weight training, so I had to stop early. But no points lost today! (95 points)

10/3 - Another good day dietwise. I missed the gym due to having to take the new kitty to the vet. But my schedule is flexible and as long as I get atleast 3 sessions of weight training and 5 cardio days. No points lost! (95 points)

10/4 - Diet and water intake was spot on all day long. I had a good workout at the gym(back and biceps). I also stayed right within the 40/40/20 range. So all and all another good day (95 points)

10/5 - If I keep blowing through days like today I will end the month with 95 points! Everything was in order and it made for a great day! (95 points)

10/6 - Tonight was my cheat meal, a chimichanga and few beers. I wasn't scheduled a workout today, so no points lost. I just have to get some cardio in twice this weekend! (95 points)

10/7 - Day started off slow, but still on track. I just finished my extra weight training workout before I did my cardio. I was a little dissappointed with my cardio but atleast I got it done. I still have one more meal to eats and I have about 50oz of water left to drink. I don't think either will be a problem. (95 points)

10/8 - I really screwed up on Sunday, the day went to hell, I didn't do my 5th cardio of the week, and to top it off I didn't update -3 points....(92 points)

10/9 - I had one cheat meal today that was unplanned -1 point. Did get to the gym today though did both cardio and weight training. (91 points)

10/10 - Meals went as planned today. I skipped over my workout today, but as long as I get another 2 weight training workouts and 4 more cardio exercises. So as long I get them in everything is okay. I did lose a point for my water intake -1 point. (90 points)

10/11 - Everything was good today. My update is a little late but I am not going to subtract a point because I have not gone to bed yet so it is still Wednesday to me. I posted up some "starting" pictures in my journal, nothing special just my fat pics. So its time to really buckle down so that I can make some improvement. (90 Points)

10/12 - Diet was spot on today, I still need to get another 20oz of water. And one more meal which will be salmon and shrimp. I had leg day at the gym, I always love leg day! So no points lost today! (90 points)

10/13 - Cheat meal today, and no workout. As long as I get one on both days of this weekend I will be fine. (90 points)

10/14 - no cardio -1 bad diet -1 not enough water -1 no update -1 (86 points)

10/15 - no cardio -1 bad diet -1 not enough water -1 no update -1 (82 points)

10/16 - no workout, can still make it up because its only Monday. Diet was close enough to my macros to not lose any points. -1 for water intake. I have been overloaded at work, I worked from 7:30am - 7pm and then brought work home and just got finished. (81 points)

10/17 - another long day at work, I messed up my diet with only 3 meals and 2 of them bad. Not enough water, but got my exercise in though. so -4 points (77 points)

10/18 - no workout. not enough water -1 adequate diet. (76 points)

10/19 - back workout today, and cardio. I had a cheese burger and french fries for lunch -1 and a captain and coke tonight -1 and only 80oz of water-1 (73 points)

10/20 - Big traffic jam on the way home from work, didn't make it to the gym. (-2 missed cardio and weight training) diet was shit -2 water wasn't adequate -1 no update -1 (67 points)

10/21 - No workout -1 not enough water -1 diet was shit -3 no update -1 (61 points)

10/22 - No workout -1 not enough water-1 had a pizza for dinner -1. Hopefully this upcoming week will be prove to be more productive. Work will return back to normal, with no late hours and work at home allowing to focus on my diet and exercise. (58 points)

10/23 - Bad diet caused by the flu, not enough water -2 got cardio in (57 points)

10/24 - Diet was finally in tact, water was also good. Leg workout and cardio in no points lost (57 points)

10/25 - Diet was solid, water was low -1 missed both weight training and cardio -2 no update -1 (53 points)

10/26 - Diet was good, water was good, did both weight training and cardio but no update -1 (52 points)

10/27 - Diet was bad -1, water was low -1, no weight training or cardio -2 no update -1 (47 points)

10/28 - diet was bad -2 water was no existent -1, no weight training or cardio but finally an update -1 (43 points)

10/29 - cals were low, water was low -2, no workout -2 (39 points)

10/30 - talk about a collapse -5 (34 points)

10/31 time for final measurements...

Hurt my leg...I'm out this month...: (

Hmm, I've never done anything like this before, but maybe it'll help keep me from slacking. I'm in!

Goal:Remain on my food and exercise schedule for the entire month of October without slipping into apathy. Also, no alcohol or slipping up and having a cigarette while with smoking friends.
1) Taking my vites in the AM (I hate it)
2) Always eating breakfast (I hate it too)
3) Drinking enough water (ditto)
aaand... looking decent, maybe even good, in my Halloween costume. (Naughty schoolgirl.)

Nutrition: About 1200 calories a day of clean food only, one cheat meal a week. I'll take points off for eating crap even if it's below my K's.

Exercise:
Monday- upper body workout with weights, 30 minutes on elliptical
Tues- 45 minutes on elliptical
Wed- Lower body workout with weights, 30 minutes on elliptical
Thurs- 45 minutes on elliptical
Fri- upper body workout with weights, 30 minutes on elliptical
Sat- 45 minutes on elliptical
Sun- Rest, but ride my bike, do some yard work, whatever.

Beginning weight: 147
Beginning measurements:
Hips- 40 in
Waist- 32 in
Thigh- 22 1/2 in
Arm- 12 1/2

Good luck to everyone! :tu:


Daily Log:
Oct. 1st: Ate properly, rested, but actually did some dancing. Daily goal reached.
Oct. 2nd: Ate properly, performed listed exercise. Daily goal reached.
Oct. 3rd: All goals reached.
Oct. 4th: -1 for smoking a cigarette. But all other goals reached, which is great considering I spent the day with killer allergies. Like the cigarette helped... 99 points.
Oct. 5th: Did everything right except the exercise. way too sore. But nonetheless,- 1...98 points so far.
Oct. 6th: No exercise again, but everything else went well... 97 points left.
Oct. 7th: Perfect day!
Oct 8th: Everything perfect except for got my vites. Bad Ferretnose! 96 points left.
Oct. 9th: Doin' dandy! Still 96 points. Today is actually the 10th, and i've still got tonight left to go, but I see no obstacles for a perfect day.
Oct. 10th: Excellent day for my fitness goals, all reached. Woo-Hoo! Still at 96 points.
Oct. 11th: Perfect.
Oct. 12th: A total loss, as far as exercise, and though I didn't go over much on the calories, I ate junk today. Every thing else okay. Down to 94 points.
Oct 13th: Screwed up on both exercise and diet. Beginning to lose cohesion. It's at that point where I start feeling discouraged and bored. At least I did the water and vites and had an unscheduled cheat meal, not a whole cheat day. Time to recommit my mind before it gets out of hand. 92 points.
Oct 14th: Well the day's not near over yet, but I feel good about it so far. Been good on the diet and will be doing my scheduled exercises in a couple hours. People keep coming by for visits for some reason this weekend. having company often gets my guard down for drinks, unscheduled snacks, etc. But I told everyone I didn't want company tonight, so I can reach not only my fitness/food goals, but also so that I can get some housework done i've been slacking on. hard to refuse company, but oh well.
... Later- mission accomplished.
Oct 15th: Goals reached. Hnaging in there at 92 points still.
Oct. 16th: Woohoo! 92 points n' holding.
Oct. 17th: Another perfect day- 92.
Oct, 18th: Did everything right but did not exercise. I'm absolutely sore and feel like crap. But 91 points.
Oct. 19th: Perfect.
Oct 20th: Cheated on a meal, but everything else fine. 90 points.
Oct. 21st: Didn't take my vites or drink water or exercise. Er... 87 points.
Oct. 22-26th: Been computerless pretty much all week, but kept track of my downfalls. Those being two days when I failed to exercise and one day where I went hogwild at the chinese buffet. So 74 points left.
Oct 27-30th: 27th, I was good. On the 28th, I went out for a Halloween party, and looked pretty decent in my costume, which was one of my main goals. That being said, the only thing I failed to do was stick to the nutrition because i was partying. So 1 point there. On the 29th, I was good. Today, i failed to exercise. I'm at 72 points, whihc is way better than i thought I'd be able to do. I can't wait till tomorrow when i weigh and measure. And post some Halloween pics.
Oct. 31st: Did everything on shcedule. Hopefully i can keep this up through the holidays. Haven't got to measure myself yet, but...

Ending weight: 143. So about a 3 lb loss. I'm happy with that.

GOAL: To maintain my cutting progress for Summer 2006 without loosing any muscle, Would like to hit 86KG (190lbs) at the end of October

COMMENT: Im in! :D

WORKOUT SCHEDULE
Monday: 45 Minute Cardio (HIIT and Run) & Chest, Triceps and Abs
Tuesday: 45 Minute Cardio (HIIT and Run)
Wednesday: 45 Minute Cardio (HIIT and Run) & Back, Biceps and Abs
Thursday: 45 Minute Cardio (HIIT and Run)
Friday: 45 Minute Cardio (HIIT and Run) & Legs and Shoulders
Saturday: Rest
Sunday: Rest

MEAL SCHEDULE

6 Planned Meals per day, totalling 2000 Calories, & One cheat meal per week (usually falls on Sunday)

MEAL1: 4 Weet-Bix with Skim Milk & 2 Whole eggs and 1 Egg white
MEAL2: Protein Shake
MEAL3: 200GM Chicken & 40GMs Rice
MEAL4: Protein Shake
MEAL5: Medium serve of vegetables with Lean Meat
MEAL6: Sustagen with 1.2cups of skim milk (Only if required)


STARTING STATS

WEIGHT: 90KG (198lbs)
BODY FAT: Unknown
THIGHS: 24"
WAIST: 36"

DAILY LOG

Week One

OCT 1: [100 points] Had a perfect day today, with a start to the October challenge, lets hope my health doesnt fail me this time!
OCT 2: [100 points] Going strong, had a good day today, with a big gym and cardio session!
OCT 3: [100 points] Had a good day today with a great cardio session, I felt really pumped after it. also a clean eating day.
OCT 4: [100 points] Had a great day of eating today and a big session in the gym tonight. Nice to finally be back into it :)

SGMD1's Official October "100 Challenge" Post


GOAL: Fat Loss, Muscle Maintenance (of the very little I have!)


COMMENT: I'm 22 and have always been a little chubalub. Worked out consistently in some form or another growing up until college, but I've been pretty lazy the past four years. I maintained a 1400 calorie diet during my last semester of college and lost about 20 pounds...but I've been doing research for a long time and I realize now that I was only really scraping the surface, and didn't go about it the proper way. Even though I'm only slightly overweight for my height (5'8", 170 lbs), it is misleading because I have VERY little muscle (haven't taken measurements yet, but the heaviest weight I can bench for 8 reps is 100 lbs...pathetic, I know.) So time for a change! John's transformation continues to leave me awestruck and I love that there's a support group like this to help keep me motivated. Good luck everyone!


WORKOUT SCHEDULE
Monday: 30 Min LISS Cardio: Elliptical, Weight Training: Upper Body, Biceps
Tuesday: 45 Min LISS Cardio: Elliptical, 15 Min Abs
Wednesday: 30 Min LISS Cardio: Elliptical, Weight Training: Lower Body
Thursday: 45 Min LISS Cardio: Elliptical, 15 Min Abs
Friday: 30 Min LISS Cardio: Elliptical, Weight Training: Back, Triceps
Saturday: Rest
Sunday: 45 Min LISS Cardio: Elliptical


MEAL SCHEDULE
Six meals per day, 40/40/20, 1500-1900 calories. 7AM, 9:30AM, 12PM, 2:30PM, 6PM, 8:30PM. No alcohol. One liter of water refilled every meal.


STARTING STATS
WEIGHT: 170.2
BODY FAT: Low 20s?
ARMS: 13.5"
CALVES: 14"
CHEST: 40"
FOREARMS: 10.5"
HIPS: 38"
THIGHS: 22.5"
WAIST: 36"


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


DAILY LOG
OCT 1: Day one was a success...wasn't quite as bad as I thought it'd be. The hardest part was staying awake until the last meal of the day...so I set an alarm just in case :lol: [100 points]

OCT 2: Ate every meal on time...did both workouts...feelin it now :tu: [100 points]

OCT 3: 10% done...the feeling in my legs while I'm sitting in class after the morning cardio is indescribable. Had some cravings for Krispy Kreme donuts in the afternoon but I looked at my photos and some photos of people I want to end up looking like and the cravings quickly subsided. [100 points]

OCT 4: Was driving to the gym between afternoon classes for my lifting session when the most useless waste of human life POS traffic cop gave me a ticket. I've never met a bigger asshole. :bang: Needless to say my workout afterwards was amazing...a little worried about the soreness during tomorrow morning's cardio :( [100 points]

OCT 5: Well...had my first fcuk up today :( I've been doing so great on the workouts too...that was the first place I thought I'd mess up. But tonight I couldn't get home in time for meal 4...was getting really hungry...and saw a California Pizza Kitchen. Just didn't have the willpower to fight it. Had three pieces of bread and butter and a whole Shrimp Scampi pizza. Damn. Missed the last two meals of the day and had an unscheduled cheat. [97 points]

OCT 6: Back on the wagon today. Great cardio in the morning (felt so guilty about the cheat last night that I did an extra 10 mins...obviously it doesn't cancel out the whole cheat but better than nothing right?) and the lift was solid. Afternoon/evening meals are getting a tad boring...might have to figure out some new options. [97 points]

OCT 7: Had another cheat meal today, but in my defense I had been planning this one all week and made some adjustments to the rest of the day's diet as a result. Some buddies and I went to lunch with this girl I have a really big crush on (one of the main reasons I'm so motivated about my appearance now) so it was definitely a priority! [96 points]

OCT 8: Great day. Ate all meals...solid cardio session. 25.8064516% done! [96 points]

OCT 9: Another good day. Ate all meals, getting sick of tuna though. I need to find some new ways to eat it. [96 points]

OCT 10: Successful day. Did morning cardio and ate all meals. [96 points]

OCT 11: Today was tough. Didn't have the greatest lift (wasn't happy with how I felt afterwards...meaning I didn't feel like I worked hard enough) and I had some very strong cravings for pretty much the worst foods imaginable. Denny's breakfast, Krispy Kreme doughnuts, pizza, chocolate chip cookies...you name it. My morning carbs usually quell the cravings but the last meals of the day get tough. Stuck through it though. Decided I'm going to have a cheat meal on Saturday night...so something to look forward to I guess...[96 points]

OCT 12: Had a good day...ate all meals on time and cardio was great. Thinking about bumpin up to HIIT soon. [96 points]

OCT 13: Meals were perfect today...each one was right on time. The scale isn't showing too much progress but I'm confident that my measurements will be better by the end of the month and my bf% will be lower. Gonna start with the HIIT tomorrow. [96 points]

OCT 14:
OCT 15:
OCT 16:
OCT 17:
OCT 18:
OCT 19:
OCT 20:
OCT 21:
OCT 22:
OCT 23:
OCT 24:
OCT 25:
OCT 26:
OCT 27:
OCT 28:
OCT 29:
OCT 30:
OCT 31:


BEFORE PHOTOS
http://i109.photobucket.com/albums/n45/futuredoc84/October12006.jpg

====Goals====
Fat loss - Second month of transformation
NO ALCOHOL :cry:
Try to keep it above 90 points.

====Comments====
I'm in for another month!
This is great motivation tool and I like it very much. Last month I didn't make my goal of 90 points but I'm still satisfied because finaly I managed to start with serious process. Before this I was not determined at all, I failed as soon as first obstacle shoed up and I just couldn't keep the pace. Now I'm quite confident and I'm sure I'm going to change my life for good.
Will keep rule of -3 points for having alcoholic beverage and -2 points for cheat meal.
Will continue with LISS cardio since I'm still not in the shape when I can do HIIT. I think I'll wait with HIIT for at least 3 months.

====Diet====
5 meals per day, no cheat meals :nono:

Breakfast (8 AM): Protein shake
Morning snack (11 AM): Fruits
Lunch (2 PM): Normal lunch
Afternoon snack (5 PM): Sallad or Fruits or Protein shake
Dinner (8 PM): Family dinner

====Workout====
Friday: Streching (30min), LISS cardio (30min running)
Saturday: Weight training - arms & chest, Streching (30min)
Sunday: Rest - no training
Monday: Streching (30min), LISS cardio (30min running)
Tuesday: Weight training - legs & shulders, Streching (30min)
Wednesday: Streching (30min), LISS cardio (30min running)
Thursday: Weight training - abs & back, Streching (30min)

================
STARTING STATS
WEIGHT: 92 kg
BODY FAT:
CHEST: 109
HIPS: 106
WAIST: 103

====Daily reports====

Start: 100 points

[Week 0]
01.Oct.2006: [100 points]
Although I didn't reach my goal of 90 points in September's challenge, I'm very satisfied with the result. Actually, I'm much more satisfied with my behavior because I was focused 99% of the time. Thanks to this tool and my 'public statement' (I announced the plan to my friends, work colleagues and family) I was motivated enough to keep the pace for most of the time. The main goal was to be as much conscious as possible and I think this goal has been reached.
Therefore I decided to celebrate a little bit and Sunday (as my day off and official start of next period) was ideal opportunity for that. I was performing as usual during the day, but in the evening my wife and I opened a bottle of nice Istrian wine and had a delicious dinner for two. I keep my 100 points and will allow myself one day per month for this type of 'event'.

[Week 1]
02.Oct.2006: [100 points]
Great first day. Did everything as scheduled except for dinner which was little bit late. Training was good. Feeling good, looking good, motivativation is high, everything is bright :)

03.Oct.2006: [100 points]
Another great day. I was little bit hungry in the evening, I suppose this is because during the day I didn't eat enough. Still I did all 5 meals as planned, but maybe I can eat more per meal. It looks like I'm afraid to eat more since main goal is to lose fat so I pay attention to each meal I have and try not to eat everything in front of myself :)
Training was good. I have more energy and will each day and much more often I look forward to do my workout (last month I had lot of situations where I didn't feel like doing it, and now is much better).

04.Oct.2006: [100 points]
This was one of the days when you don't have time for anything. Surprisingly, I managed to eat all 5 meals (on time!) and to do my evening running session. I suppose this is good sign that I'm finaly on the right track and that new way of living is taking over my old habbits. Very happy about that :)

05.Oct.2006: [100 points]
I'm getting better and better in this :) Training was perfect and all meals were correct and on time. Feeling very good, full of energy. My friends started to notice the change. My wife is pleased. It's good for ego :)

06.Oct.2006: [98 points]
Lousy day :(
Everything was perfect until lunch. Then I ate too much (but decided it is not enough to lose the point), stucked in the car jam for hours during afternoon and missed the snack (-1 point) and missed training in the evening because I was so miserable and angry I just didn't feel I have enough energy to do it (-1 point). And for dinner I also ate too much but I decided to keep it on -2. Hope this will not happen again soon :(

07.Oct.2006: [95 points]
No comment :(

08.Oct.2006: [95 points]
After two miserable days I'm back on the track. No lost points on Sunday. I also did training (cardio + body lifting) even it was my day off (small punishment for not holding the plan). Everything is obviously becoming harder as I'm feeling hungry much more often and tend to eat more during lunch and dinner (snacks are not yet problem). Besides, trainings are much more harder then previous days, like I don't have enough energy. I have problems with both starting and finishing the workout: I'm not motivated enough at the begining (feeling lazy) and I'm very week at the end. I took my measurements after first week of this challenge and there is no improvement. Everything is exactly the same as a week before.
However, I hope this crisis is over and next days will be much better.

[Week 2]
09.Oct.2006: [95 points]
It was a good day. I managed through it without loosing a point but it was not easy. Training was pain and I barely did it, meals were more or less OK until dinner when I was tempted to overeat and I had to use all of my willpower to resist. It's obvious that I'm in the middle of the crisis, it was fun and joy until now and now is painfull and hard. But I'm determined to change my life and I will go through it no doubt!

10.Oct.2006: [95 points]
Another good day. Eat all meals as scheduled and did training. Feeling much better they yesterday. During the day I didn't have any problems but in the evening I was again tempted to overeat. I ate slightly more then usual, but in general I managed to resist the temptation. I still do not measure exactly my daily calories intake (I rely on personal feeling) therefore I cannot say how much 'more' I took but at one point in time during dinner I said to myself: 'this should be enough' and I didn't stop. But I'm not going to deduct a point for this because I didn't really eat too much.
Wednesday is going to be real challenge. I have to go on business trip in Budapest. The schedule is so tight that I currently don't see the time for training. Besides, we will have official dinner which will probably be a) very late and b) with good vine so I'm going to have some trouble :)

11.Oct.2006: [95 points]
Excelent gym in the hotel. Did everything as planned. Very satisfied. Not having time for bigger post as the meeting continues. Will update in more detail tomorrow.

12.Oct.2006: [94 points]
Unfortunately, I lost one point yesterday because I missed the lunch. The meeting was tough, long and without lunch break from 9:00 in the morning up until 16:00. We only had couple of small breaks which allowed me to have some fruits as intermediate snack.
The gym in hotel allowed me to stay in line with the training. I managed to get up early in the morning and to finish my workout before 8:00. It was the best training I had since I started my transformation. I need to organize myself better in order to find some time to go to the gym on the regular basis or to build one at home.

13.Oct.2006: [92 points]
It was supposed to be good day. I took a day off from the work because my family and I move to another flat. My wife and I decided to use this free day to go to Austria and search for some missing furniture in Ikea (unfortunately, there is no Ikea store in Croatia). I planned my workout for the evening, when we come back. It took us so long to come back due to a very high traffic and delay at the border crossing that I missed both dinner and workout. Even though I could have some meal before sleep, I didn't want to eat too late especialy when I knew I will not be able to do the workout. I was feeling so miserable in the evening, the day shouldn't end like this. Minus 2 points. :(

14.Oct.2006: [92 points]
It was good day this Saturday. Training was OK so were meals. My wfe and I started to move to sther apartment, lot of worlk to do. Kids are staying at grandma's house for couple of days. Looking forward for a day of on Sunday :)

15.Oct.2006: [92 points]
Nothing much to say about rest day. We finaly moved to a new apartment, I'm still feeling pain in my back as a result of carring heavy boxes to and from the truck. Actually, when I think better, it's was not a rest day, maybe I should make a real rest today? :)
All meals eaten as scheduled. I had small problem at the end of the day: my wife and kids went to sleep, and I wanted to have a couple of minutes of peace so took the beer out of the fridge and turned on the TV. After couple of minutes I put it back and went to sleep. Looking forward to another 'clean' day...

[Week 3]
16.Oct.2006: [91 points]
Missed training. Simply didn't have time to do it. I know this is not excuse, but... :(
Everything else was fine.

17.Oct.2006: [91 points]
Made good training, had all meals on time. No lost points inspite of very busy day, happy to be back on the track

18.Oct.2006: [91 points]
This was hard day. I managed not to lose the point but only because I formally did everything that was planned. Meals were OK but I did not enjoy much, training was horrible: did it very late, was tired and not motivated at all. I did it at home immediately before going to sleep, just to fulfill the plan. Five rounds of conventional workouts without weight (push-ups, etc...).
Besides I was courius about the measurments (especially weight) and I found out that I did not make any progress this month. I weight exactly the same like at the beginning of this challenge :(

19.Oct.2006: [91 points]
Slightly better day they yesterday. I did everything as planned so I stay at 91. Training was better although I'm still low on energy and motivation. However, once I started it was better and I finished it without problems. I had some trouble in the evening because some friends arrived and my wife made pancakes, but I managed to ignore it and go with my scheduled dinner.

20.Oct.2006: [90 points]
Missed lunch equals -1 point.
Actually, whole afternoon was awfull, I ate unconsistently and the training was too late. I considered -2 points because of that, but decided to stay on -1 only. This will keep me motivated for the rest of the month (still inside goal boudaries) :)

21.Oct.2006: [90 points]
Good day. Training was almost perfect. For the first time I tried to push it bit harder and to go over 80% HR for couple of minutes. I think I'll be ready for HIIT in approx. 3-4 weeks (maybe for December's challenge). All meals eaten as scheduled.
Next couple of days will be new challenge for me since I'm going on business trip (again). This one will be quite demanding as we will be busy from 8 till 18:00 and I'm still not sure how to handle intermediate meals (not to speak about training, especially gym). But I'll give the best to keep my points at the current level.

22.Oct.2006: [86 points]
- no update (business trip, no access to internet): -1 point
- glass of wine during official dinner: -3 points

[Week 4]
23.Oct.2006: [85 points]
- no update (business trip, no access to internet): -1 point

24.Oct.2006: [84 points]
- no update (business trip, no access to internet): -1 point

25.Oct.2006: [83 points]
I'm back from the business trip. Although I did daily updates in my notebook I decided to deduct a point for each day I didn't make it here: the rule is the rule, no matter how stupid it is :)
When I came back I thought I'm going to have a training, but I was so tired and my kids were so demanding that I didn't do it. So one more lost point.
This trip ruined my result for this month. But I'm satisfed. This is not so bad as it looks like. By the next Wednesday I'm going to keep remaining points and I'm courious about the measurements. Cannot wait to see :)

26.Oct.2006: [83 points]
It was good day and it's good to be back in the 'normal' routine. Training was perfect, for the first time I really felt the progress. You know the story: outside temperature is 5 degrees but it "feels like" zero. I was able to tell that I'm progressing by looking at the results but until yesterday I didn't really feel it. All meals were good and on time.

27.Oct.2006: [83 points]
Nothing special. Kept all remaining points. Had a very good training and ate all meals as scheduled.

28.Oct.2006: [83 points]
Good day. Surprisingly busy when you take into account it was Saturday, but sometimes it's like that. Training was very good and the only thing that was sort of 'problematic' was dinner. I was under strong temptation to overeat and I had very strong desire for beer. I managed to go into the bed without loosing a point. It was not easy, though...

29.Oct.2006: [83 points]
This was my rest day, nothing special to underline. All meals were on time. Two more days until measures...

[Week 5]
30.Oct.2006: [83 points]
Almost missed training today. Fortunately, I returned home on time to make it so I keep my 83 points. Tomorrow I'll have another challenge since my wife has free evening so I have to take care of kids. This will make my schedule a little bit difficult, but I'll try to manage. All meals were on time, maybe slightly less in quantity, but better less then too much in this phase I suppose.

31.Oct.2006: [83 points]
I had a great day today. During my cardio session I felt like never before: so strong and full of energy. Usually I'm tired and low on strength and I need to use my full mental power in order to stay motivated. But today it was different story.
Meals were correct and on time so no lost points. If it was not for the last business trip I'd stay above 90 points which would make me very satisfied. Now I'm only satisfied :)
Now I'm going to take my measures AND pictures (will not post them).

================
END STATS
WEIGHT: 88kg
BODY FAT: 26%
CHEST: 105 cm
HIPS: 101 cm
WAIST: 100 cm

GOAL: Cutting until Oct. 15th, Bulking afterwards


COMMENT: Following HIT plan.

WORKOUT SCHEDULE
Monday: Off - sorry, HIT rules state no cardio on off days...only rest and strict diet.
Tuesday: Full Body High Intensity workout
Wednesday: Off
Thursday: Full Body High Intensity workout
Friday: Off
Saturday Off
Sunday: Full Body High Intensity workout


MEAL SCHEDULE
5 meals a day, no "cheat" meals. All meals must fit in calorie limits (which vary each week)

STARTING STATS
WEIGHT: 176 pounds
BODY FAT: around 12-14%
ARMS: 15.5"
CALVES:
CHEST: 39"
FOREARMS:
HIPS:
THIGHS: 24.5"
WAIST: 34"


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


DAILY LOG

Day 1 ---Day one of my first JS challenge went well. Actually I did have a hiccup and ate a piece of pie. But if you knew my wife's SICILIAN family, you would know that I had NO option! They almost stuff food down your throat! I did well to avoid a plate of mashed potatoes! Anyway, lost 1 point! (99 points)

Day 2 ---Day two was amazing! Perfect diet! I was very strict with my calories, and as a result, lost another lb. No points lost! (99points)

Day 3 ---Day three was great. I ate well, stuck to the diet, and had a great workout. I pushed hard, and I know I'll reap the rewards in the long run. (99 points)

Day 4 ---Day four was pretty good. I took the dog for 2 small runs (maybe 15 minutes at the most). I don't usually do much cardio (given HIT philosophy), but the dog needed his exercise. I ate cleanly. (99 points)

Day 5--- Day five was great! I had a great workout, and ate well. Pushed myself in all exercises. (99points)

Day 6--- Day six was great. I was a little later in editing my post so I guess I count this as a missed update??? I'm not sure. Also, I'll be away visitig family in Northern Ontario, so I will not have internet access until Monday evening...no updates until then. It's Thanksgiving weekend in Canada! Happy Turkey to all you fellow canucks! (98points)

New to the form, but not to trying to get into shape. In the last stages of a rather messy divorce. I need this to get my self back into shape and keep me focused. You are a great inspiration John!

GOAL: Fat Loss


COMMENT: Get rid of my love handles (who loves them?) and get ready to bulk up over the winter. Striving for all 'round better body.


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: 196 pounds
BODY FAT: unknown
ARMS: unknown
CALVES: unknown
CHEST: unknown
FOREARMS: unknown
HIPS: unknown
THIGHS: unknown
WAIST: unknown


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


DAILY LOG

PHITNESS PHREAKS THE OCTOBER "100 CHALLENGE"

GOAL: Cutting

Want to lose 8-10 pounds of fat this month. Lose 2 points of body fat percent and get into the 17-19% ballpark.

COMMENT

Since I started my transformation in August of 2005 I'd been going hardcore and strong for 11 solid months. Over the months of August and September 2006, I decided to loosen things up significantly to regain sanity and eat crappy for a while. Now, I'm ready to make the start of my "final push" towards the low teens body fat percentage and get serious again!

WORKOUT SCHEDULE

Sunday
AM: Cardio Elliptical (60 Min ~ 70-80% MHR)
PM: Rest

Monday
AM: Fasted Cardio Elliptical (30 Min ~ 60-70% MHR)
PM: Quads & Hams

Box Squats
Leg Press
Hack Squat
Leg Extension
Leg Curl
Walking Dumbbell Lunges


Tuesday
AM: Fasted Cardio Elliptical (30 Min ~ 60-70% MHR)
PM: Back

Deadlifts
Cable Lat Pull or Hammer Lat Pull
Seated Cable Row or Seated Hammer Row
Wide Grip Pullups
Between Legs Barbell Row or Bent Over Barbell Row
Hyperextensions


Wednesday
AM: Fasted Cardio Elliptical (30 Min ~ 60-70% MHR)
PM: Chest

Barbell Bench Press
Barbell Incline Bench Press
Barbell Decline Bench Press
Pec Deck or Cable Crossover
Dumbbell Flies
Dips


Thursday
AM: Fasted Cardio Elliptical (30 Min ~ 60-70% MHR)
PM: Delts

Military Press
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Curl Bar Upright Row
Dumbbell Rear Delt Row
Face Pulls or Pec Deck Scarecrows


Friday
AM: Fasted Cardio Elliptical (30 Min ~ 60-70% MHR)
PM: Rest

Saturday
AM: Cardio Elliptical (50 Min ~ 70-90% MHR)
PM: Biceps, Triceps, Forearms & Calves

Barbell Bicep Curls
Seated Incline Dumbbell Bicep Curls
Tricep Pushdowns
Skull Crushers and Hammer Close Grip Bench Press (Superset)
Leg Press Sled Calf Raises
Standing Calf Raises
Dumbbell Hammer Curls
Wrist Roller or Barbell Wrist Curls


MEAL SCHEDULE

6 Days Completely Clean. 1 Cheat Meal on Saturday, 1 Cheat Meal on Sunday. Alcohol is allowed - 6 beers total spread across Friday, Saturday, and Sunday only (essentially 2 beers a day on weekend.) Supplement everyday (except for NO2 and BCAAs: pre-strength training [and during for Xtend] only.)

Eating and Training

05:30 AM
Fasted Cardio Training
06:00 AM
Protein Powder 50g and Raw Quaker Oats 50g mixed in Water, 2 Tbsp Peanut Butter (Natural or Jiffy)
09:00 AM
5 Eggs Scrambled, 1 Slice Deli Ham, 16 oz Black Coffee, Grated Full Fat American Cheese, 28 Almonds
(A) & (B)
12:00 PM
Medium or Large Romaine Salad with Heaps Of Chicken, Tomatoes and Full Fat Dressing (Bleu Cheese or Caesar)
03:00 PM
Tyson Chicken Pouch, 1 Package Uncle Ben's Brown Ready Rice, Star Kist Tuna
06:00 PM
6" Subway Turkey Breast Sub on Wheat Bread with Mustard, Lettuce, Tomatoes, Pickles, Jalapeno Peppers, Salt & Pepper, Light Oil, Heavy Vinegar or McDonald's Grilled Chicken Caesar Salad with Full Fat Caesar Dressing
06:30 PM
(C) & (D)
07:00 PM
Strength Training
09:00 PM
Low Fat Cottage or Fat Free Cream Cheese and Protein Powder 50g mixed in Skim Milk (Sugar Carb, Cassein Protein PWO)

Supplement Listing

(A) GNC Mega Men Multivitamin - 2 Tablets Daily
(B) SAN Tight! - 1 Capsule Daily
(C) Myogenix Hypershock NO2 - 1.5 Scoops 30 Min Pre Workout
(D) Scivation Xtend - 6 Scoops Pre And During Workout

STARTING STATS

WEIGHT: 246 Pounds
BODY FAT: ~21%
3 SITE CALIPER READINGS:
Between Chest and Arm Pit - 15mm
Abdominal - 28mm
Thigh - 14mm
ARMS: 18.50" Flexed, 15.50" Dry
CALVES: 18.50" Flexed, 17.75" Dry
CHEST: 46.50"
FOREARMS: 14.00" Flexed, 13.50" Dry
HIPS: 46.50"
THIGHS: 27.50"
WAIST: 42.25"

END STATS

WEIGHT: XXX Pounds
BODY FAT: XX%
3 SITE CALIPER READINGS:
Between Chest and Arm Pit - XXmm
Abdominal - XXmm
Thigh - XXmm
ARMS: XX.XX" Flexed, XX.XX" Dry
CALVES: XX.XX" Flexed, XX.XX" Dry
CHEST: XX.XX"
FOREARMS: XX.XX" Flexed, XX.XX" Dry
HIPS: XX.XX"
THIGHS: XX.XX"
WAIST: XX.XX"

DAILY LOG

SEPT 30: [100 Points]
Went to Texas Ren. Fair, drank alot (Budweiser, Chaucer's Honey Mead,) didn't eat much. Getting pumped for the October challenge!

OCT 01: [100 Points -0 Points: 100 Points Remain]
60 minutes of cardio done fasted at 1:00 PM (slept in!!!) Ate clean. 3 beers consumed out of 6 beer allowance on Fri, Sat, & Sun in October. Supplemented with (A) and (B).

OCT 02: [100 Points -0 Points: 100 Points Remain]
8:11 AM - 30 minutes of fasted cardio done earlier. I forgot how much I don't like waking up extra early :) I feel great right now though and can't wait to eat in 49 minutes. :eat: Will report back later. 1:19 PM - eating on point so far, I'm very hungry already. The AM cardio and the fat burner are probably the main culprits. I'm anxious to see where I'm at after the first 3 weeks of this challenge. I figure it'll be either I nailed my caloric and macro amounts (and therefore will have lost 5-6 pounds) or I'll need to retool and probably up calories. We'll see - check in again later... 9:18 PM - I'm extremely irritable right now - just hungry. My body liked my last 2 months of eating and put up one hell of a fight today. I hope it settles down later this week - either that or I'll need to up my daily calories. Legs was good. Felt like I was going to puke afterwards. I'm tired. Bye.

OCT 03: [100 Points -0 Points: 100 Points Remain]
8:40 AM - 30 minutes of fasted cardio done earlier. Getting up this morning was easy. I just need to get my 7-8 hours of quality sleep in and that won't be a problem. I'm hungry all the time I'm awake. I'll still stick to my exact nutritional plan until the end of week 2. If I've lost good fat and still feel strong - then I'll deal with the hunger. I'm at the point where I need to starve my gut off anyway. If I haven't lost much of anything or get weak - I'll up the clean cals a bit. Be back later... 9:37 PM - Got home from the gym and Kroger (to restock on chicken, tuna, and brown rice mainly.) So far - and I think the dedicated arms day will be the "true" barometer - this HyperShock NO supplement is giving me great pumps, something I did not experience with NO-Xplode. I've laid out a pretty difficult workout schedule and legs and back have been very, very challenging - but this gives me something to focus on. If I indeed keep my existing amount or add more muscle and blast away 8-10 pounds of fat, October will have indeed been a great month. I think Back day will be moved next week to Thursday, giving me 2 days seperation between Legs and Back. Doing deadlifts after pounding my legs was very tough. I'm eating some Natty PB (1 tbsp,) 113g of Low Fat Cottage Cheese, and Protein Powder (50g) with Skim Milk (12oz) as we "speak." After this check-in, this meal, and a little JSF browsing - I'm going to bed. I'm pretty optimistic about handling the amount of work I've laid out for myself in this challenge. I pray I've set everything up to work optimally for my body.

OCT 04: [100 Points -1 Point (Missed AM Cardio): 99 Points Remain]
11:55 AM - This morning I was beat. Legs and Back combined with the cardio and diet kept me in bed this morning. -1 point for missing AM cardio. I ate all of my meals so far and the extra sleep did me a world of good. Next week the split will be Legs, Chest, Shoulders, Back, Arms - I can't have those to groups next to each other on the amount of food and time in the day I'm currently working with right now. Check in later! 9:17 PM - Today was pretty good except for the missed AM cardio. Mentally, there's a lot going on in my world, much of which I don't care to share, so adding this challenge (and my weight loss goals in general) on to the stack is taking its toll on me. I hope things take a turn for the better! I'm going to get to bed and prepare myself for tomorrow.

OCT 05: [99 Points -1 Point (Missed AM Cardio): 98 Points Remain]
9:05 AM - As you can see I missed my AM cardio session again :bang: I'm going to blame it on my workout intensity and the amount of crap going on in my day in general. I live by my nutrition and weight training handling my caloric burn - but I put down AM cardio as a challenge goal, so I need to man up and get that shit done. Otherwise I'm on track. Back to my weight training - it's going to be demanding :) I like it like that, very challenging - when I get the reps out that I set for myself, I will be in great shape strength-wise and certainly gained some hard-earned muscle. Check in again later...

OCT 06: [98 Points -0 Points: 98 Points Remain]
1:18 PM - Checking in; so far everything is on point for the day!

OCT 07: [98 Points -0 Points: 98 Points Remain]
11:31 PM - Great to have a cheat day. Bis, Tris, Calves, & Forearms went well. Long day, sleep now.

OCT 08: [98 Points -0 Points: 98 Points Remain]
7:13 PM - Good day. Ate well, did cardio. Just hanging around the house chillin'. I might go over my self-imposed weekend beer quota, but we'll see.

OCT 09: [98 Points -0 Points: 98 Points Remain]
11:36 AM - So far, everything is on track. I haven't lost any scale weight yet, but my bodyfat is going down. Like most people, I like to see the scale reading go down, but over the past couple of months I've let the number on the scale influence me significantly less than I had before. I'll check back in later. 9:30 PM - Good day, hard legs. Goodnight!

OCT 10: [98 Points -0 Points: 98 Points Remain]
4:23 PM - Not much to say right now, just wanted to update. Eating has been on point today - not quite as hungry today as I'd been so far this month - but still when it's time to eat, I'm ready. I leave work in a bit, so I get to look forward to chest tonight (originally I planned Legs then Back, as you know this killed me last week and I learned my lesson.) Back will come tomorrow night, followed by Shoulders on Thursday. Be back after I train tonight!

OCT 11: [98 Points -0 Points: 98 Points Remain]
Did AM cardio, ate clean, and trained hard (back) - I've been quite sore in the legs this week.

OCT 12: [98 Points -0 Points: 98 Points Remain]
9:08 PM - Legs felt better today. Good eating. In fact, something strange is happening, I think (over the course of the past 1-2 months) I've gained a bit of muscle and lost a bit of fat. My body fat scale (which is not the best "measuring stick") has been reading lower and lower everyday over the past 4-5 days. I take my scale body fat reading officially each day when I get off work (same food level, hydration level, etc.) and it's been saying 23.8%, then 23.4%, then 23.2%, then 23.0%, tonight it said 22.6%. Shocking because so far in the October 100 Challenge I've gained weight since my start day. I'm weighing in around 252 right now so it's very freaky. Could it be the SAN Tight fat burner helping? Could it be the AM cardio? Could it be my nutrition is working well for my body? Could it be the new inclusion of box squats and deadlifts? Weird. I haven't taken body girth measurements this month, and I won't until October 31 - I can't wait to see what they look like. If I put on size in my thighs, calves, arms, around chest, and around shoulders, but lose an inch or two on the waist I think I'll be able to consider October a success - regardless of "weight" lost (or gained?) Goodnight!

OCT 13: [98 Points -0 Points: 98 Points Remain]
Perfect day.

OCT 14: [98 Points -0 Points: 98 Points Remain]
Had 1 cheat meal at BJ's - excellent pizza and microbrewery. Hung out and took care of various tasks - ate on schedule and trained.

OCT 15: [98 Points -1 Points (Skipped Cardio): 97 Points Remain]
7:23 PM - Slept in and missed cardio today. Ate clean, had 1 cheat meal at McDonald's. Watched some NFL (my Texas sure do suck...) and chilled.

OCT 16: [97 Points -0 Points: 97 Points Remain]
10:46 PM - Great eats. Cardio was good. Legs was great. I need to get this second half of the month dialed in to really feel good about October! I'm gonna finish watching some Monday Night Football (great game) and hit the sack.

OCT 17: [97 Points -1 Point (Missed Weight Training): 96 Points Remain]
Well I ate clean and did cardio, but I MISSED MY DAMNED WEIGHT TRAINING. This really upsets me because it was due to an unexpected crunch at work and I had to stay here until 10:00 PM to finish up and get my program up-and-running to process 718 orders. I'm going to get the training in by pushing everything back a day, but I have a schedule and want to stick to it. Otherwise, the body is feeling great and I think I've made great progress getting re-motivated, committed and off to a good start so far in October!

OCT 18: [96 Points -0 Points: 96 Points Remain]
2:22 PM - So far everything is on track. I'm going to make up my chest workout tonight. I expect it to be a great session due to the unwanted/unexpected day of rest yesterday. Check back in later!

OCT 19: [96 Points -0 Points: 96 Points Remain]
Spot on day.

OCT 20: [96 Points -1 Points (Missed Cardio): 95 Points Remain]
Missed cardio. Otherwise, I ate well but took my cheat meal tonight since the girlfriend and I decided to go to BJ's Pizza and Brewhouse - good stuff.

OCT 21: [95 Points -0 Points: 95 Points Remain]
Ate clean (took Sat. cheat meal on Friday night.) Did Arms & Calves and cardio.

OCT 22: [95 Points -0 Points: 95 Points Remain]
Relaxing Sunday. Did cardio and just took it easy all day.

OCT 23: [95 Points -0 Points: 95 Points Remain]
Ate well. Legs was a killer. Cardio was good.

OCT 24: [95 Points -0 Points: 95 Points Remain]
A great and beastly chest workout today! Nutrition and supplementation was on target. I'm cautiously optimistic about my progress this month.

OCT 25:
OCT 26:
OCT 27:
OCT 28:
OCT 29:
OCT 30:
OCT 31:

k3vb0's Official October "100 Challenge" post


GOAL:
1) Get under 10% BF
2) Lose minimal muscle in the process


COMMENT: Due to a tear in my left medial meniscus, I cannot do a marathon this year (which was part of my workout regimen for the August and September Challenges), I am focusing on cutting for the next month. I would like to be back under 10% BF.


WORKOUT SCHEDULE (will be adjusted in the early part of the month as I recover from arthroscopic surgery)
Monday: Weight training: chest & abs
Tuesday: Stationary Bike, 45 mins
Wednesday: Back
Thursday: Stationary Bike, 45 mins
Friday: Weight training: biceps & triceps
Saturday: Weight training: Shoulders/Traps< Abs
Sunday: Stationary bike, 45 mins


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


STARTING STATS
WEIGHT: 202
BODY FAT: %
ARMS: "
CALVES: "
CHEST: "
FOREARMS: "
HIPS: "
THIGHS: "
WAIST: "


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



DAILY LOG
Oct 1: Still recuperating from knee surgery. Exercise consisted of walking around on crutches (which is a pretty good workout). Ate minimal calories for today, my digestive system is not back on track after anesthesia. Will be back on plan tomorrow. Diet P/C/F: 139/145/68 Cal 1733. [100 pts]

Oct 2: No longer on crutches (yeah). Got in a light tri/bi workout. Cleared to start LIGHT cardio on an exercise bike for no more than 20 minutes at a pop with minimal resistance. Diet was pretty well on target. Still need to get my protein up higher, but I am finding that I am not really hungry. Diet P/C/F: 181/238/80 Cal 2376. [100 pts]

Oct 3: Got in a Pilates workout at lunch and a 20 minute exercise bike session this afternoon. Got all meals in and stayed within the appropriate ratios. Diet P/C/F: 204/205/65 Cal 2214. [100 pts]

Oct 4: Excellent shoulder workout. Also got in a 12 minute bike ride before my knee started hurting. I am a horrible patient and want things to heal quicker than they possibly can. I am going to try and do the right thing and increase the exercise slowly so I don't set myself back yet again. Diet was spot on. Diet P/C/F: 263/188/34 Cal 2084. [100 pts]

Oct 5: No cardio today, knee is swollen. Will do tomorrow along with physical therapy. Diet P/C/F: 193/199/52 Cal 1931. [100 pts]

Oct 6: Went to the physical therpaist today and did 5 minutes on the exerise bike, followed by quad and hamstring exercises to keep the muscles around the joint from losing strength. After PT, I took the dogs on a 15 minute walk, which felt great. Getting to exercise (even a little bit) outside is really helping my mood. Today is a cheat day, so after keeping my diet on target all day, I splurged with spaghetti and ice cream at dinner. This weekend will be my back and chest workouts. [100 pts]

Oct 7: Great back workout. Hit the bike for 15 minutes and walked the dogs for 20. Had a chocolate chip cookie with dinner. -1 Pt Diet P/C/F: 207/224/70 Cal 2325. [99 pts]

Oct 8: Day off today. This is the first day since knee surgery that I have felt like I am getting back to normal. The weather here in Denver is cold and snow is expected by mid week. The switch to winter like weather is making me feel lethargic....this week I will crank up the cardio to keep myself from going into hibernation. Diet is spot on for the day. Diet P/C/F: 189/134/90 Cal 2325. [99 pts]

Oct 9: Got in a great chest workout. Since I am no longer running, my lifts are starting to increase. Diet was on target : P/C/F: 238/204/55 Cal 2261. [99 pts]

Oct 10: No workout for today. My best employee resigned, and I have been scrambling to determine the disposition of his projects. Diet was spot on P/C/F: 211/188/69 Cal 2104. Will shit my workouts and do cardio tomorrow, the rest of my weight workouts starting on Thursday. [99 pts]

Oct 11: No update, cheat day -1 [98 pts]

Oct 12: AM Cardio, Leg workout during PT. Knee is f%&$ing sore after this. Miss a meal. -1 [97 pts]

Oct 13: Last day of slacking off. Got all caught up with work. Diet is way off. -3 [94 pts]

Oct 14: Excellent back workout. Diet was spot on for the dy except for dinnfer , where I had beers and desert with friends I have not see in over a year. These are three points that I will gladly pay. -3 [91 pts]

Oct 15: AM fasted cardio, as well as a 20 minute fast walk with the dogs. Diet was spot on, and I passed on popcorn when we saw The Guardian. [91 pts]

Oct 16: AM fasted cardio, 30 minutes. Not sure why, but I have been craving carbs for several weeks. Had a cheat tonight. -1 pt. Diet P/C/F: 198/317/90 Cal 2826.[90 pts]

Oct 17: Finally getting back on track. AM fasted cardio on the exercise bike, 30 minutes. Had an excellent arm workout, and my diet was spot on. Diet P/C/F: 268/128/61 Cal 2134.[90 pts]

Oct 18: AM Fasted Cardio on the exercise bike, 30 minutes. Got in an awesome shoulder workout. Shoulders were kind of sore going into the workout (OFD is a bitch) but still pushed it hard. Diet was also on target. Diet P/C/F: 257/209/62 Cal 2444.[90 pts]

Oct 19: Got in a leg workout during physical therapy. It's amazing how quickly the muscles atrophy when they are not used. Diet on target (but did not get to track on computer). [90 pts]

Oct 20: Missed a post (damnit). Today was a cheat day. Diet mostly on track but had chocolate chip cookies....mmmmmm. -1 [89 pts]

Oct 21: AM Fasted Cardio , 30 minutes. 30 minute walk with dogs. Diet on track. [89 pts]

Oct 22: AM Fasted Cardio , 30 minutes. 30 minute walk with dogs. Cheat meal. Flying to Ashburn, Va tomorrow for work. Sharing a car with two other guys, so I hope the hotel has a decent gym. [88 pts]

Oct 23: AM Fasted Cardio , 30 minutes. Spent the bulk of the day getting to the airport and flying to the East Coast. The hotel gym has cardio equipment and some really nasty looking dumbells. Will have to do what I can with this equipment. Diet was spot on. [88 pts]

Oct 24: No workout today. Morning to late evening meetings with a team dinner. Managed to keep ratios in line. WIll hit the hotel gym tomorrow. On the plus side, my knee finally feels good. [88 pts]

Oct 25: Still in Ashburn, Va for work. Hit the office early and worked late. Kept my diet under control but no workout. Heading to the airport at 6am, so will get in a chest workout tomorrow. [88 pts]

Oct 26: So....major snowstorms in Denver.....delayed flights......screw ups at work....means I put in a 20 hour day and did not make it to the gym. No excuses, -1 Pt. [87 pts]

Oct 27: Feeling crappy after being next to a sick teenage girl on the plane. No workout, missed several meals. -3 [84 pts]

Oct 28: Still feeling crappy. No workout, missed several meals. -3 [81 pts]

Oct 29: Got in a long walk with the dogs. Starting to feel better. Diet is off though. -1 [80 pts]

Oct 30: Excellent upper body workout. Diet was pretty ratty though. -3 pts [77 pts]

Oct 31: AM fasted cardio, 20 minutes. I have been cleared to do biking and light lower body weights excepting squats. Cheat on diet though. I started the challenge at 202 and finished at 200. While it's not been the best month, I am happy that with all the setbacks I did actually lose a couple of pounds. The goal for next month's challenge is to get back to consistent workouts and diet. -2 pts [75 pts]

GOAL: Cutting

COMMENT:
Need to commit to a serious challenge.

WORKOUT SCHEDULE
Monday:
Arms, 30 minutes LISS (Elliptical)

Tuesday:
Shoulders, Traps, Abs, 30 minutes LISS (Elliptical)

Wednesday:
45 Minutes LISS (Elliptical)

Thursday:
Legs

Friday:
Off

Saturday:
Chest, Back, Abs, 30 Minutes LISS (Elliptical)

Sunday:
Off

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

DAILY LOG
WEEK ONE
October 1: -0 points [100 points]
- meals according to plan. No scheduled workout today.

October 2: -0 points [100 points]
- Today's workout was great. My meals were right on target.

October 3: -0 points [100 points]
- Off to a good start today with a scrambled egg whites and a 1/2 cup of oatmeal. Excited for today's workout.
- 1:46pm Great workout. All that's left to do is eat...
- 10:19pm - All meals consumed. Just finished preparing my meals for tomorrow and Thursday. Ready for day 4.

October 4: -0 points [100 points]
- 8:52am - today is a cardio only day for me. 45 minutes on the elliptical. Looking forward to zoning out as well as pushing my limits. A healthy breakfast is in my stomach now and all meals/plans are in place to have another -0 day....
- 1:26pm - workout complete
- 3:09am - it's late. I played my monthly poker game tonight which I thought was going to lead to some major temptations. Somehow I managed to resist drinking beer so I don't lose a point there. I did drink two diet red bulls and about 5 bottles of propel water. My meals were on target for the day as well. For my evening snack I ate the beef the host made for Cheese steaks. Good thing I didn't put a sleep restriction on myself...normally not an issue for me. As for the poker game I came in second of 14 players. I went heads up with a Harvard grad for an hour and a half only to make a mistake in the end. The first placed take was $1200...Urgh...where's the red faced smiley?

October 5: -0 points [100 points]
- 10:33am - After last night I didn't think I would be up for my leg workout today. What a difference it makes not drinking beer on a late night. I'm pretty excited to work my legs today. Consumed my normal breakfast consisting of egg whites and oatmeal. Meals prepared so the outlook for the day is sunny. After thinking about last night I feel an overwhelming sense of pride in sticking to my commitment. In situations like that I usually give in to temptation but this challenge has put a spin on my normal thought process. Thanks for this challenge John!
- 1:19pm - GREAT leg workout.

October 6: -0 points [100 points]
- 9:24am - Off to another great start. Breakfast is in. My snacks are prepared as well. Non-scheduled workout day today. Lunch is a department lunch at work. We are going to a Sushi place so I think I'm going to have a ginger salad and tuna tataki which does not count as a cheat meal in my mind but is quite tasty...a little high in salt but I'm drinking water like it's my job so no worries there. I'm very anxious to get in the gym tomorrow and do my chest/back workout. I'm very tempted to get in an extra workout today but I'm going to hold off until next month to workout 6 days a week. Overall I'm feeling EXCELLENT.
- 2:40pm - The department had dessert @ lunch. Everyone except me that is. I was surprised not to hear the usual, "come on Rod, you have to try this". Now the day is in the bag. I am looking forward to my cheat meal this weekend though. Not sure if it will be pizza, Mexican or BBQ but definitely one of the three...oh, or maybe a cheese burger.

October 7: -1 point [99 points]
- 2:22pm - Decent workout today. I'm trying to get my weekend workout complete in the morning. The workout wasn't bad but it wasn't good either. I'm going to chalk it up to the fact that I always workout in the afternoon. All meals were consumed so far except that lunch was my weekly cheat meal. We had pizza from a brick oven pizza place we like to go to. I forgot the source file for my avatar so it will remain "26 days remain" over the weekend unless I decide to redesign it. I'll probably check back in tonight.
- 9:06pm - well, I lost my first point. I missed a meal while I played Disney Monopoly with my daughter. I knew I was missing the meal, my stomach knew I was missing the meal but I just couldn't see breaking away from the game to prepare my snack. It's her favorite game and she comes first. Oh well, -1 point.

October 8: -0 points [99 points]
- 8:33pm - No points lost today. Non workout day but meals were on target. Week one is over. I've decided to switch my arm day to Tuesday because my back and chest are pretty sore from yesterdays workout. Tomorrow I'll do 45 minutes of LISS and then resume with arms on Tuesday, shoulder/trap/abs on Wednesday and Legs on Thursday. That's my story and I'm sticking to it. Hope everyone had a great weekend.

WEEK TWO
October 9: -0 points [99 points]
- 10:27am - Off to a great start today. I don't expect that I will run into too many situations where I will lose points during the work week. However, the weekends are going to be a challenge. It was pretty difficult for me to stay on track this past weekend. Cardio today which should be relaxing. For lunch today I have "enchilada lasagna". It's made with ground turkey breast, salsa, corn tortillas, jalapenos, onion, stewed tomatoes, etc. I'll post the recipe in the recipes section... as well, a link here (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=abs.diet&conitem=dac07900ae61d010VgnVCM10000013281eac____). It's delicious and does not constitute a cheat meal in my mind.
- 1:41pm - fantastic cardio workout.
- 8:32pm - in a half hour I'll eat my final meal of the day.

October 10: -0 points [99 points]
- 9:14am - The usual breakfast. I'm happy I switched up cardio and arm days because I now feel ready to hit my arms. I feel only slight soreness in my lats and no soreness in my chest today.
- 1:53pm - today's workout was, by far, my best of the month. I know the conventional wisdom around here is to split cardio and weight training (if done in the same day) by about 8 hours but that is not an option for me. That said, the cardio portion of my workout (which I do after weight training) was magic. A real nice "runners high". Combine that with the fact that my arm workout was also very good and I'm a happy camper.

October 11: -0 points [99 points]
- 2:43pm - Another amazing cardio workout today. I pushed myself harder than I was able to yesterday. Not exactly sure where all the energy is coming from but I'm not going to complain. My meals are right on target and prepared for the remainder of the day. However, I made two salads that I forgot at home which were supposed to go along with my meals. Speaking of my meals I made a meal I found on the cooking light website which was fantastic. I would post it but their recipe finder doesn't seem to be working for some reason. ...I'll post later. update: Here (http://food.cookinglight.com/cooking/recipefinder.dyn?action=displayRecipe&recipe_id=354826) is the recipe.
- 8:20pm - The day is almost over and I'm happy to say I'm not going to lose a point. It's been very cool/inspirational to read everyone else's posts in this challenge. I feel like I'm having a pretty good degree of success and am considering joining in November as well. Tomorrow is my favorite workout....legs.

October 12: -0 points [99 points]
- 9:50am - A work related incident had me in the office until midnight last night. I learned of the "incident" moments after saving last nights post. It would not be tasteful for me to go into any of the details but what I will say is that I left the office under an extreme amount of stress. I was tempted to pick up a six pack of fine Belgian beer and watch late night television to get my mind off things. After considering how I would have felt today I opted against that, went home, washed up and went to bed. I'm glad I found the discipline to make good on my commitment. My meals are all prepared and I expect my leg workout to be very good simply because when I'm stressed I workout harder for some reason...I guess as a means to relieve stress?
- 12:58pm - An amazing leg workout. I upped my weight on the third and fourth set of squats by 20lbs and felt like I could have added more on the fourth set.
- 10:18pm - all meals in and on time.

October 13: -0 points [99 points]
- 9:22 - non-scheduled workout day today. Last night I was seriously considering adding another workout day to my routine. I'm not going do that until Noveber for fear of overtraining. It's a concern of mine because I've overtrained myself so many times in the past. Anyway, I think I'm just a little over excited because of how well my workouts have been going. A day off will be good. My meals are prepared but I'm eating lunch with my co-workers today. Not sure where we are going but I intend to eat clean...
- 1:10pm - Ahi Tuna with Wasabi and Field greens for lunch. It was GOOD!
- 10:13pm - day complete. 0 points lost. Going to bed...

October 14: -0 points
- 12:45pm - chest back workout complete. Meals spot on. Cheat Meal tonight!
- the cheat meal was awesome. My wife and I went to Le Tub in Hollywood, FL. Le Tub was voted the best cheeseburger in the country by GQ ... correction Esquire ... magazine. Not quite sure if it's the best burger I've ever tasted but it was damn close!

October 15: -1 point[98 points]
Update missed everything else according to plan. Had another poker game with my cousins. Somehow managed to resist beer, pizza and chili con queso. Also added an extra workout in and ate all meals on time. I did the extra workout because I think I might have to miss my Thrusday workout because of personal obligations. Normally Sunday is a rest day from the gym. Went in today for cardio which essentially shifts my routine ahead by a day making Thursday a rest day.

October 16: -0 points[98 points]
- 2:23pm - Excellent arm/cardio workout today. Also did some forearm work. So far all meals on schedule.

October 17: -0 points[98 points]
- 1:45pm - Not the greatest workout today...just did not feel "it"... Did shoulders/abs/cardio. Meals spot on so far....

October 18: -0 points[98 points]
- 8:43am - Today is leg day. Starting tomorrow I'll be on a short vacation through Sunday. My wife and I are taking our kids to see the mouse in Orlando. When I commited to this challenge I thought I would just tough it out and stay on point for the duration of October. My thinking has changed somewhat. For one thing, I'll be getting all the excercise I need walking/running around the park with my very active kids. As far as meals are concerned .... it's vacation for gosh sake! I don't plan on eating everything I lay eyes on, I do plan on making responsible eating descisions but I don't plan on counting calories. If I feel up to it I'll workout in the gym at the hotel after the girls are asleep. We'll see. So as far as points go I'll have to re-read the rules for the challenge and figure out what is appropriate. I'm thinking I'll just subtract 12 points for the four days. I'll fully re-commit to the challenge on Monday, October 23rd. So far this month I've lost only two points; one point for missing a meal and one point for missing an update.

October 19: -4 points[94 points]
- Disney
- ...not even sure how to figure this one... I'm back from Disney and ready to jump back into the challenge. I did not workout while I was away (at least not in any planned way). Pretty sure I got a solid workout in every day walking but I'm going to subtract a point there. Obviously didn't update with a daily post so I'll deduct a point there. Most meals were not on time so I'll deduct two points there. Lastly, every day I had what I would have to consider a cheat meal...point lost there... All things considered I think four points per day is about right.

October 20: -4 points[90 points]
- Disney

October 21: -4 points[86 points]
- Disney

October 22: -4 points[82 points]
- Disney

October 23: -0 points[82 points]
- back in the challenge. All meals prepared and an arm workout planned.
- 3:28pm - Fantastic Arm workout
- All meals on time

October 24: -0 points[82 points]
- made turkey chili with brown rice last night. I can't beleive how good it is.
- ab/shoulder/cardio workout today was stell-er
- so far all meals on time...yeah for another weekday.

October 25: -0 points[82 points]
- I can't beleive there are only 7 days left in this months challenge. Time has really flown by. Except for my short vaction to Disney I think I did well. The next time something like that comes along I'll be sure to exclude those days from the challenge. Since, initially, I thought I would stay on track during that time I didn't think it was fair to give myself 0 points for those days. In next months challenge I intend on giving myself an optional extra cheat meal per week. I'll use that day for things like poker nights, etc. I brought my turkey chili into the office today in a crock pot so I can share it with my department. I'm anxious to hear how people like it. I can count on the guys in my department to give me a straight answer on that....
- great cardio workout today. All meals on time. My Turkey Chili was a big hit....I thought the crockpot was going to get licked clean....

October 26: -0 points[82 points]
- Off to another great start.
- Gruelling leg workout. All meals in and on time.

October 27:-1 point[81 points]
- today is a non-scheduled workout day. I'm also going to Buca de Pepo for a going away lunch for a colleague. Not sure how I'm going to get by without eating like crap there. It's definetly a fun place but the food is S~#! Hmm...maybe I should go their website to see if they have nutritional info there....Nope, no nutritional info, figures.
- -1 point at buca de beppo

October 28: -0 points[81 points]
- Food on target today. Because of family comittments I'm doing todays workout tomorrow morning.


October 29: -1 point[80 points]
- Point lost for forgetting to update but food and my workout were right on target.

October 30: -0 points[80 points]
- All food prepared and anxious to get the gym.

October 31: -0 points[80 points]
- Last day of the challenge! I know there are a lot of hours left in the day but since it's a weekday, all my food is prepared and I'm on my way off to the gym I'm pretty confident I'll end the month with 80 points. Not bad considering I lost 16 of my 20 points while on vacation. Tomorrow is my monthly poker game and I intend to celebrate what I think was one of my most serious fitness "pushes". I'm in the challenge for November. My goal is to end the month with 90 or more points.
- Workout in. Eating my second to last meal for the day. I can safely say I ended the month with 80 points....I don't have much of a sweet tooth so trick-or-treating with my kids is not much of a temptation...

FIN.

Count me in

GOAL: Cutting, eat better, and get through this semester at school


COMMENT: I am in need of a better lifestyle and through this forum and challenge, I hope to advance day by day, week by week, and month by month.


WORKOUT SCHEDULE

Monday: Legs
Tuesday: Arms
Wednesday: Cardio
Thursday: Rest
Friday: Chest, Cardio
Saturday Back & Shoulders, Cardio
Sunday: Rest


MEAL SCHEDULE
The goal is 5-7 meals, including protein shakes.


STARTING STATS

WEIGHT: 431 lbs
ARMS: 19"
CALVES: 21"
CHEST: 60"
FOREARMS: 14.5"
THIGHS: 36"
WAIST: 62"


END STATS

WEIGHT:
ARMS:
CALVES:
CHEST:
FOREARMS:
THIGHS:
WAIST:

Embarassing enough, I am FAT. I have put it out here for everyone to see, and intend to do better and attain some level of success. Also, this Wednesday, 10-4s cardio session is either going to be moved or cut out because I have a dentist appointment in the AM and class in the afternoon, so I dont know that I will be able to complete it on its given day.


DAILY LOG (100 starting points)

week 1 (100 Points)

OCT 1: Today was a rather uneventful day. I worked 12 hours and it was a day of rest from exercise, so all went well there. I also didnt eat anything that wasnt planned. So far so good for this month. Tomorrow starts the fun when I am actually starting to go to the gym and doing something :) (100 points)

OCT 2: Today started out somewhat bad. I thought that I had set my alarm for 9 so that I could get to the gym early, but didnt. I woke up around 11. I did manage to get some breakfast and go to the gym before work like I had planned, I just didnt have as much time after the gym before I had to go to work. I had a great leg workout, and I am glad to be back in the gym after the extended time away from it. I am already sore, and dont want to know what it will be like in the morning :) I didnt eat any unplanned foods, though some Reese Cups look really tempting at work, I refrained. I have noticed if I get to the gym early, I am able to resist some temptations easier. I managed to drink a little more than a gallon of water as well. Now it is off to bed so that I can get up for class, and then the gym. (100 points)

OCT 3: I think that today was better than yesterday as a day, but the workout wasn't quite as good. I had a great day and felt good most of the day, other than the leg soreness which was expected. My nutrition has gone as planned, though I need to do better planning for like a week in advance. Pretty much right now I am just planning the night ahead what to eat, and not spending as much time as I should with macros and making sure that I am getting enough/not too many calories. Actually I know that I am not getting too many calories, but I should be making sure that I am eating enough, though I am rarely hungry. Tomorrow I have to go to the dentist in the morning, and then hopefully to the gym before my evening class as long as there are no objections from the dentist. Getting a tooth pulled, so I imagine after it stops bleeding, the gym shouldnt be a problem. (100 points)

OCT 4: I was unable to do cardio today after going to the dentist. I have been in pain all day, and hope that Fridays chest day will be ok to go. Also, I didnt get to eat anywhere near enough today, and suffered with some ice cream. Unfortunately, today has just been a bad day that I can hope to put behind me for the rest of the month. Taking 3 points for not eating enough, missed workout, and ice cream. (97 points)

OCT 5: Today was supposed to be a relaxed "lazy" day since there was no scheduled exercise. I was sitting around, and felt like doing something, so I went to the gym to make up my missed cardio session. It was the first time I had done cardio at the gym in about a year. I got 15 minutes on the elliptical. Not much, but a start to getting better. Foodwise wasn't bad. I didnt go too high on calories, but a couple choices could have been better. I hope to be able to eat more, better foods over the next couple days. All seems well though, and awaiting my chest workout tomororw. (97 points)

OCT 6: Today was chest and cardio day. I started out my first chest workout as a relatively simple one. Just did bench, incline dumbbell, and machine flyes. It is simple, but a start. I also still haven't been able to do much about eating whole, full foods yet, but that is just something that will come with time and my mouth/tooth healing. Also did the cardio today, but couldnt go quite as long as yesterday. I think that it is mostly from just starting out, and not having the endurance built up, but I hope that will come with a couple more weeks under my belt. I hope to get some pictures this weekend up for 1 week pics which will have to serve as starting pictures. Tomorrow is back/shoulder and cardio day, and until then, it is off to bed. (97 points)

OCT 7: One week down and still going strong :) I am going to make this update short as I am getting tired. I got to the gym and did my back/shoulders workout, but it wasnt as well as could have been as some of the machines and benches were out of order. I got 12 minutes on the elliptical, and I hope to get more next week. Tomorrow is an off day from exercise. Also, I am going to miss next Tuesday and Wednesdays workouts, which I can do the wednesday cardio on thursday again, but not sure how I am going to squeeze the arm workout in. (97 points)

week 2

OCT 8: Another short but sweet update. Rest day and food went well. Also time to stock up with some healthy food when I go shopping :) (97 points)
OCT 9: I cant rember who it was, but to save time, I am going to just post a link to this days entries on my journal. Great Leg Day Today (http://forums.johnstonefitness.com/showpost.php?p=380880&postcount=18) (97 points)
OCT 10: Out of Town (97 points)
OCT 11: Back Home (http://forums.johnstonefitness.com/showpost.php?p=382242&postcount=19) (96 points) I didn't eat the best :(
OCT 12:
OCT 13:
OCT 14:

week 3

OCT 15:
OCT 16: I have missed 2 updates since I was out of town a couple of those days that I missed. Unfortunately, I am not going to be able to finish the month on here because I will miss 6 more days next week. No sense in trying this month without being able to give 100% to the challenge. I am not abandoning a more healthy lifestyle, but I am not able to put 100% into it. Oct 24-29 I am going to be in Canada playing in a world poker tour $10000 tournament.

OCT 17:
OCT 18:
OCT 19:
OCT 20:
OCT 21:

week 4

OCT 22:
OCT 23:
OCT 24:
OCT 25:
OCT 26:
OCT 27:
OCT 28:


OCT 29:
OCT 30:
OCT 31:

Goal: Cutting. Abs or bust, baby.

Starting:
Weight: 140.0
BF: 17%

Weights:
1. Legs & abs
2. Chest & calves
3. Back & abs
4. Delts & calves
5. Rest
(Repeat)

Cardio:
45 min. morning fasted cardio every day, plus 30 min. post-workout cardio on lifting days.

Diet:
5-6 meals a day
50% protein/30% carbs/20% fat on lifting days; 30% protein/50% carbs/20% fat with a calorie spike on rest days.
My goal this month is to avoid all sugar and anything processed except for the following:
-Treat around Halloween
-Roommate's Spanish macaroni on a high-carb day which I promised to try sometime

Check-in:
1: Keeping the ball rolling for October. (http://forums.johnstonefitness.com/showpost.php?p=377719&postcount=34) [100 points]
2: Quick update. (http://forums.johnstonefitness.com/showpost.php?p=377747&postcount=35) [100 points]
3: Good workout; meals on the run but fine. [100 points]
4: All goes well. [100 points]
5: Junk food (-1), no check-in (-1). [98 points]
6: Junk food (-1), no lifting (-1), no check-in (-1). [95 points]
7: No cardio (-1), no lifting (-1), junk food (-1). Yeah, okay; gettin' lazy and everything's been sliding. But I'm hanging in there. Better get to bed so I can get up early. Tomorrow's a new day. [92 points]
8: Still didn't get to the gym! Had to wait for workout partner so I'm taking a hit on that (-1). Also, pizza (-1). Least I did my cardio... [90 points]
9: Finally! A day that didn't suck! Worked in Spanish macaroni post-workout so it was perfect. Going to bed a bit late, but gotta get up early tomorrow anyway. Can you say caffeine? [90 points]
10: Was so tired I slept in; no a.m. cardio (-1). Had to stay up late again tonight finishing a lab report, and I don't know if I can get up really early tomorrow this sleep-deprived. Gotta finish up reading about gel electrophoresis, too, so I may have to take another hit on the cardio again tomorrow. Frownie. Face. On the upside, had a really great chest workout. [89 points]
11: A fabulous day. Worked biceps along with back and abs, too. [89 points]
12:
13:
14:
15:
16:
17:
18:
19:
20:
21:
22:
23:
24:
25:
26:
27:
28:
29:
30:
31:

Final results:
Weight:
BF:

Two months in to cutting (Aug, Sept) using these challenges and I've gone from 225.5 to 212, for a loss of 13.5lbs. Going for a third month of cutting, shooting for 205 or less at the end of October.

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

MEAL SCHEDULE
- 3x per day minimum
- Drink no soda

STARTING STATS
WEIGHT: 212.0lbs
BODY FAT: 30.0% (Tanita scale)

END STATS (1-Nov-2006)
WEIGHT: 207.5lbs
BODY FAT: 28.5% (Tanita scale)

Sun,01-Oct-2006: [100 pts]. 212.0lbs, 30.0%bf (tanita). ~2200cal. Workout: none, other than some yardwork.

Mon,02-Oct-2006: [100 pts]. 213.0lbs, 29.0%bf (tanita). 1650cal. Workout: None.

Tue,03-Oct-2006: [99 pts]. 213.0lbs, 30.0%bf (tanita). 2400cal. Workout: Legs. No update = -1 point. Ate more solids than normal at company event, but OK for a workout day.

Wed,04-Oct-2006: [99 pts]. 213.0lbs, 29.5%bf (tanita). 1700cal. Workout: None.

Thu,05-Oct-2006: [98 pts]. No weighin. 2200 cal. Workout: None. No update = -1 point.

Fri,06-Oct-2006: [94 pts]. 211.5, 29.5%bf (tanita). 1400cal. Workout: None. Turns out I will not be able to go to the gym again until next Wednesday at the earliest due to prior commitments, so I need to subtract 2 points for missing 2 lifting workouts and 2 points for missing 2 cardio workouts this week (-4 points total). Hopefully between Wed and Sat next week I will be able to fit in next week's workouts. Trying to keep the calories down and maybe do some situps/pushups/etc. in the meantime.

Sat,07-Oct-2006: [94 pts]. No weighin. 2200cal. Workout: None.

Sun,08-Oct-2006: [93 pts]. No weighin. Workout: None. No update = -1 point.

Mon,09-Oct-2006: [92 pts]. No weighin. Workout: None. No update = -1 point.

Tue,10-Oct-2006: [91 pts]. No weighin. ~2400 cal. Workout: None. No update = -1 point.

Wed,11-Oct-2006: [90 pts]. 210.5lbs, 29.5%bf (tanita). 1600cal. Workout: None. Coke = -1 point. I haven't worked out in over a week; tomorrow I can't make it so I will have to make a concerted effort to get going again Friday and Saturday so I don't lose 5 points for no workouts this week. I'm feeling ok actually - a break is good - but I also want to get back in and avoid losing any muscle. I'm afraid this last little weight loss isn't just fat.. we'll see. I also notice the tanita bf% reads a couple of points lower after showering than before, so I will try to keep it consistent and do the readings before.

Thu,12-Oct-2006: [89 pts]. 209.5lbs, 28.5%bf (tanita). ~3500cal. Workout: None. Coke = -1 point. Note to self: That's two sodas in two days, cut it out. Been feeling slightly weak lately, and ate a bunch today to try and recover from this and in anticipation of working out tomorrow.

Fri,13-Oct-2006: [87 pts]. 210.0lbs, 28.0%bf (tanita). 2200cal. Workout: Chest/arms, cardio 28 min (350cal). -1 point for Coke. -1 point for no update.

Sat,14-Oct-2006: [82 pts]. 211.5lbs, 28.0%bf (tanita). 3500cal. Workout: None. -1 point for Coke. -1 point for no update. -3 points for missing 3 workouts this week (2 lifting 1 cardio).

Sun,15-Oct-2006: [81 pts]. 212.0lbs, 28.5%bf (tanita). 3200cal. Workout: None. -1 point for no update. In a bit of a slump here.. the weekends are always hell for the modified Velocity diet and the workouts, so if I'm not 100% clean on weekdays then I end up just maintaining and not cutting. Soda has crept back in the last few days, which doesn't help, and it needs to be excised again. Tomorrow's a new day.. 15 days left in this challenge, and I'll be back on track in the morning.

Mon,16-Oct-2006: [81 pts]. 211.5lbs, 28.5%bf (tanita). 1750cal. Workout: Back/shoulders, cardio 31 min (~450cal).

Tue,17-Oct-2006: [81 pts]. 209.5lbs, 28.5%bf (tanita). 2150cal. Workout: Legs. Good workout.

Wed,18-Oct-2006: [79 pts]. 209.5lbs, 28.5%bf (tanita). 2300cal. Workout: Chest/arms, cardio 28 min (~380cal). -1 for drinking soda at lunch. -1 for no update. Cheeseburger, fries & soda for lunch, gack, what was I thinking? It was good though. Good workout.

Thu,19-Oct-2006: [79 pts]. 210.0lbs, 29.5%bf (tanita). ~2000cal. Workout: None. Tired and a little sore, not going to work out today, too much going on at work.

Fri,20-Oct-2006: [79 pts]. 209.5lbs, 27.5%bf (tanita). 2300cal. Workout: Back/shoulders. Feels like I've hit a cutting plateau.. need to take a break from the modified Velocity Diet, after ~4 weeks it's just too rough. Eating solids today, trying to keep cals under 2K.

Sat,21-Oct-2006: [78 pts]. No weighin. ~4000cal, blew it out, oh boy. Workout: None. No update = -1 point.

Sun,22-Oct-2006: [76 pts]. 212.0lbs, 28%bf (tanita). ~1950cal. Workout: Chest/arms. Cardio: 4hrs of heavy yardwork. No update = -1 point. Soda = -1 point.

Mon,23-Oct-2006: [76 pts]. 210.5lbs, 28.5%bf (tanita). 2100cal. Workout: Cardio, fasted LISS 28min (~360cal).

Tue,24-Oct-2006: [76 pts]. 209.5lbs, 28.0%bf (tanita). ~1550cal. Workout: None.

Wed,25-Oct-2006: [73 pts]. 207.5lbs, 28.0%bf (tanita). 2300cal. Workout: None. Stupid day, bad eating timing and selection, bad sleeping, etc. -1 for Coke, -1 for Snapple, -1 for waiting until noon to have breakfast and then eating junk the rest of the day. Stoooopid.

Thu,26-Oct-2006: [73 pts]. 208.5lbs, 28.5%bf (tanita). 1900cal. Workout: Legs.

Fri,27-Oct-2006: [73 pts]. 208.0lbs, 28.5%bf (tanita). 1700cal. Workout: None.

Sat,28-Oct-2006: [73 pts]. 208.0lbs, 28.0%bf (tanita). 2500cal. Workout: None. Typical weekend solid food pigout. Surprisingly, no points lost because I updated once in the morning.

Sun,29-Oct-2006: [70 pts]. 210.0lbs, 28.0%bf (tanita). 3500cal. Workout: None. Again, weekend superblowout on the solid food, including candy grazing. Sigh. Predictable! -1 point for soda, -1 point for soda again, and -1 point for no update.

Mon,30-Oct-2006: [69 pts]. 210.0lbs, 28.5%bf (tanita). 2400cal. Workout: Chest/Arms + 33min cardio (~400cal). Almost all-protein-drink diet today until dinner, which didn't go as planned. -1 for soda.

Tue,31-Oct-2006: [67 pts]. 208.5lbs, 28.5%bf (tanita). 2200cal. Workout: None. -1 for soda, -1 for soda again.



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

In!

GOAL: Develope good eating and excersize routine.


COMMENT:


WORKOUT SCHEDULE
Monday:LISS
Tuesday:LISS
Wednesday:LISS
Thursday:LISS
Friday:LISS
Saturday:off
Sunday:LISS


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


STARTING STATS
WEIGHT:198
BODY FAT:22%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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.)
OCT 1: Early Excersize, but ate really greasy breakfast. Other meals good -1 (99)

OCT 2:
OCT 3:
OCT 4:
OCT 5:
OCT 6:
OCT 7:

week 2

OCT 8:
OCT 9:
OCT 10:
OCT 11:
OCT 12:
OCT 13:
OCT 14:

week 3

OCT 15:
OCT 16:
OCT 17:
OCT 18:
OCT 19:
OCT 20:
OCT 21:

week 4

OCT 22:
OCT 23:
OCT 24:
OCT 25:
OCT 26:
OCT 27:
OCT 28:


OCT 29:
OCT 30:
OCT 31:

I'm in. I've re-discovered the forums after gaining back my weight.

Goals: sticking with this for the entire month, eating clean, increasing my activity, and hopefully losing a few pounds.

WORKOUT SCHEDULE
Monday: Core Yoga
Tuesday: Class (no scheduled workout due to time contraints)
Wednesday: Masters Swim Class 1.5hours
Thursday: TBD
Friday: TBD
Saturday: TBD
Sunday: TBD
Ideally I would also like to get to the gym at least twice per week to do a Chest/Arms workout.
UPDATE: I got injured one week and and now have an aircast which severely limits my cardio options. :(

MEAL SCHEDULE
Five or Six small meals per day, one cheat meal per week. Everything I eat will be tracked in my food journal.

STARTING STATS
WEIGHT: 182 pounds
BODY FAT: Don't know. Will have to get tested at the gym.
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


OCT 1: Haven't done anything bad yet. Just started tracking my food intake and realized I didn't eat enough. 1424 cals 50g fat; 117g carbs; 121g protein. Drank a ton of water. Took my vitamins. Hope everyone else had a good first day. -0 points [100 points]

OCT 2: OK, I'm being a little obsessive-compulsive about this challenge, but I've made it through two days so far. Got my butt kicked at Core Yoga this morning. I have no idea what I'm doing, but the instructor is great. I also did a quick upper body workout with dumbbells. I still need to fine tune my caloric intake. Breakfast was interrupted so I ended up eating my veggie omlette in two sittings. Same with lunch so I consumed my lentil soup over two sittings. I had some almonds when I got hungry late in the afternoon. Dinner was a sensible grilled chicken and steamed broccoli with red peppers. If I eat some pretzels it will put me just over 1500 cals for the day. -0 points [100 points]

OCT 3: Today was tough as I was on the road visiting clients and had lunch with a client. I ate sensibly (Yellowfin over field greens) and will have to estimate the cals. The other meals and snacks were pre-planned and portioned in my car. Then I had class and just got home at 10:30pm. Exercise has consisted of pushups and crunches. More of the same tomorrow but with the added stress of being out with my boss. -0 points [100]

OCT 4: Another difficult day on the road. I'm still going to give myself credit even though both lunch and dinner were at restaurants. Lunch was a delicious hazelnut encrusted pan-fried haddock with steamed veggies and a few bites of rice pilaf. I left lots of food on my plate. I also had a popover and my first pat of butter in two months. Hey, I was in Gloucester, MA. I had to have fish instead of another salad. Dinner was lettuce wraps. No sauce, no noodles, just chicken, red pepper, shredded carrots, and cucumber. My snacks were pre-planned, portioned, and sensible so I feel as though I was probably within my daily caloric limits. I then got my butt kicked at Masters Swim class. This was the first workout for this class and I swam 1.5miles. Incredible! I also did some stretching and pushups this morning. -0 points [100]

OCT 5: Yet another day on the road. I controlled my eating with salads and pre-portioned snacks. When I got home I took my daughter swimming and managed to get in a quick, non-scheduled workout at the gym. I was tempted to eat some of her mac & cheese at dinner tonight, but didn't. :) I am still 100% with taking my daily multi-vitamins and doing stretching and pushups every morning. I feel a tiny bit sore from the swim workout last night. -0 points [100]

OCT 6: It doesn't get easier, does it?! Ate clean and within my caloric limits. Had dinner out with my family, parents, and our friend Bunny. They were all talking about the carrot cake so I insisted they get it and I had to dig deep into my willpower reserves not to have a bite. Did abs this morning. -0 points [100]

OCT 7: Can't believe I got through the first week. -0 points [100]

OCT 8: I got hurt on my long run tonight. I was about three miles into a six mile loop when it happened. I was running along the road and was blinded by the highbeams of an oncoming car and stepped off the roadway seriously twisting my ankle. It was quite a drop and I may have rolled twice because I ended up about 10 feet from the road with bloody knees. I was in serious pain and having a hard time walking when a car stopped and offered to give me a ride. It was actually the woman who saw me fall. She was nice enough and drove me to my doorstep. Other than that I had a great day. Ate a veggie omlette for breakfast, steak salad for lunch (then the rest for the afternoon snack), grilled tuna for dinner. I've already iced it and have an ACE bandage on it for compression but it is really swollen and painful. -0 points [100]


OCT 9: OK, this is tough, but I need to deduct two points. After I posted last night I was on the couch icing my ankle and fell off the wagon by finishing a bag of Cheez-It Crisps. Then today I ate almost four pre-portioned bags of snacks in one sitting: two of oat bran sesame crisps, almonds, and soy nuts. My ankle is seriously messed up and I am in a lot of pain. I barely slept last night. I went to the doctor today and he initially thought it might be broken, but a trip to radiology proved otherwise. I guess I'm just a wimp. At least if it was broken it would explain this pain. I need to follow-up with him tomorrow. I was planning on doing a road race on Sunday but I guess that will have to wait. No Yoga today as the gym was closed for the Columbus Day holiday. -2 points [98]

OCT 10: Still in a lot of pain with my ankle. My primary physician sent me to an orthopaedist for a second opinion. More x-rays and now I have an aircast that is really helping with immobilizing my ankle. The doctor said I probably won't be able to run for 6-8 weeks as I heal, so I'll have to rethink my goals and cardio. I got my eating back on track and ate clean. -0 points [98]

OCT 11: OK, enough with the pain already! My ankle and foot are purple. Got something stronger from the doctor but it makes me a bit loopy. Ate clean. Had date night and got sushi. Then went to masters swim. Not a good idea to try to swim. I took the easiest of kicks, gasped involuntarily, and sucked water into my lungs. What an idiot! I was able to use a pull-buoy and let my legs drag behind me. I kept with it, thought of this challenge, and put in a full mile of just pulling. Kind of strange, but I wanted to be 100% committed. -0 points [98]

OCT 12: Went out to see clients and felt pretty self-conscious with my aircast over my suitpants. I couldn't take any painkillers as I was driving, so I was pretty uncomfortable all day. I ate clean and within my limits. I went to the gym and did an upper body workout. -0 points [98]

OCT 13: The pain in my ankle is getting to me. I took the day off so I could take my pills for relief. The swelling is going down so that is a good sign. -0 points [98]

OCT 14: I knew at the beginning of the month that today would be a cheat day. We celebrated my daughter's birthday. I did have cake and some M&M's, but skipped the ice cream, pizza, and chips. -0 points [98]

OCT 15: I ate some M&M's that I shouldn't have. I did manage to continue to resist the leftover ice cream, pizza, chips, and cake. -1 point [97]

OCT 16: I skipped yoga because my ankle is still really sore. I think that is a valid excuse, but I'm going to dock myself one point anyway. :( -1 point [96]

OCT 17: Hey, we all made it through the halfway point for the month of October. A collective pat on the back for all of us. :claphigh: Another busy day. Didn't have a scheduled workout as I had class after work. Ate clean. -0 points [96]

OCT 18: Ate pizza. -1 points [95]

Oct 20: Forgot to post yesterday and didn't stick to my eating. -2 points [93]

Oct 21: I'm in a slump. -1 point [92]

Oct 22: I can get out of this. Ate healthy today. Going to see another ankle specialist tomorrow. I'm still in pain two weeks after the initial injury. -0 points [92]

Oct 23: Had the best cheat meal ever. I knew at the beginning of the month that I had this to look forward to so I went all out. A wedge salad to start. Crisp iceberg lettuce, applewood smoked bacon crumbles, blue cheese dressing and freshly cracked black pepper. I had two and a half pieces of bread from the variety basket of freshly baked breads. I also indulged on only my second serving of butter for the month of October. The entree was a porterhouse steak with blue cheese mashed potatoes and a side of creamed spinach. I also had a spoonful of probably the best Bernaise sauce ever. For desert I had black coffee and a few bites of carrot cake with cream cheese frosting. Incredible. My wife said, "This sure beats ricecakes, doesn't it?". So true! -0 points [92]

Oct 24: Minus two points today. Had my leftovers for lunch and then went over my total daily calories with my dinner. Also went to another ankle specialist appointment and it looks like this recovery may take a while. -2 points [90]

Oct 30: OK, I kind of fell off the wagon. Don't know how many points to subtract. November is another month.

GOAL: Bulk

COMMENT: I thought I had already posted a thread on here. Well anyway. I'm ready for another challenge. I hope to bulk up this month. I will not be working out as much as others, only 3 times a week but I'm ready either way I hope to have a good month.

WORKOUT SCHEDULE
Monday: off
Tuesday: Chest, Shoulders, Triceps and Abs
Wednesday: Back,biceps, and abs
Thursday: off
Friday: off
Saturday Legs and abs
Sunday: off



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


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

END STATS
WEIGHT: 155
BODY FAT: 14.28
ARMS: 12.375
CALVES: 14.25
CHEST: 36.5
FOREARMS: 11
HIPS: 35.5
THIGHS: 22
WAIST: 32

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

Changes in the workout days. I will change two workout days this month. Both of the will land on a Tuesday. I can't remember the first one. But I have parent conferences that night. The next one will be On October 24th. I will switch both of them to Sunday (The second one might be Monday. Everything else is clear.

DAILY LOG

October 1: Stats are up. Workout is up. Everything's good. [100 points]

October 2: Stomach really hurt yesterday. I was also experiencing some fever. I still had all my meals though. I woke up and the fever was gone but my stomach still feels funny. [100 points]

October 3: I really wanted to try to stay at 100 this month. My stomach was really upset yesterday. I couldn't even eat my breakfast, so I missed most of my meals. Today and probably tomorrw I will mostly stick to liquids. I made the modifications so the food is in line with my macross. Today I will workout no matter what. [99 points]

October 4: Stomach is still upset. I was dehydrated and I couldn't really workout. So much for the no matter what [98 points]

October 5: Something is seriously wrong with my stomach. I can't hold anything down. I won't be able to go to the doctor's until tommorrow. I missed my other workout. [97 points]

October 6: Missed update. [96 points]

October 7: I will miss my workout today. I will continue my bulking guidelines starting tommorrow. My stomach is at about 95 percent. [95 points]

October 8: Plan to have a good day off today. I'm still eating the modified diet. Stomach is still weird. I'll probably start on Tuesday when I workout. [95 points]

October 9: It's still before midnight here so I'm still typing this up on time. I will be ready to start everything up again tommorow. Supplements and all. [95 points]

October 10: I think it is the creatine that is making my stomach go wacky. I don't think I can take it anymore. I did hit the gym today for the first time in over a week. I definetly lost some strength. [95 points]

October 11: I did my leg workout today and it was pretty decent considering I was pretty sick last week. [95 points]

October 12: Everybody has been telling me I've lost a lot of weight. It was especially noticable after last week when I got sick. They tell me to eat lots of candy so I don't look that skinny. TSK TSK. How little they know me. Had all my meals so far. Almost missed one. [95 points]

October 13: Had all my meals today. [95 points]

October 14: Did my arm workout this morning. I was glad because I increased on some sets. [95 points]

October 15: Haven't had a restful weekend. I was going to change my workout from tuesday to today but I'm still a little sore. I'm going to change it for tommorrow since my class got cancelled. Added some more calories to my diet. [95 points]

October 16: It's still Monday in my neck of the woods so I haven't missed the post. I did my Tuesday workout today because I'll be with parents all afternoon tomorrow. Had my cheat meal. [95 points]

October 17: Had parent conferences today. Had all my meals but I did today's workout yesterday. [95 points]

October 18: I was pretty proud of my leg workout today. I did more reps on all my sets for my squats and SLD's. I did feel a little bit of pain on my last heavy set of SLD's. I was feeling I could have done more but the left side of my traps felt a little wierd. I followed up with a burnout set and I still felt the pain, I still managed to do more reps than last week but I felt, had it not been for the twinge, I could have busted out a couple more. I'm sure I'll be fine for my back workout on Saturday. [95 points]

October 19: Had all my meals. Going to go to bed early today. [95 points]

October 20: I have upped my calories but I seem to weigh even less than last week. I'm pretty sure I've gained some muscle mass and more than likely lost some fat. I really doubt that I lost both. Anyway I had all my meals today, and I'm good. [95 points]

October 21: I worked out my back and biceps today. It went pretty good. I finally can do unnassisted wide grip pullups. I was mentioning in my other journal that I got really hunger during my workout today. Not sure why. [95 points]

October 22: Did my Chest, Shoulder, and Tricep workout today. I lifted a lot more during the shoulder part of the workout. [95 points]

October 23: I had an unscheduled cheat meal today. I usually can say no to foods. I can say no to hamburgers, french fries, cake, anything. But when it comes to authentic Mexican food...I have a problem. Good thing I don't live at mom's anymore and can't succumb to the pressure. Everyone was eating menudo, and I hadn't had any in about a year. I couldn't resist. My cheat meal is going to be tommorow. I'm still going to have that one, but I'm taking a point off for this one. [94 points]:cry:

October 24: Everyting went as planned. Especially a good cheat meal. [94 points]

October 25: I'm freaking tired today. I worked out on my legs today. I also ran six laps for our school PE Wellness Wednesday. I'm tired. [94 points]

October 26: Had all my meals today. That's it. [94 points]

October 27: Had a carnival today. Despite that I did not cheat and I had all my meals. [94 points]

October 28: Woo Hoo! I did gain weight this week. I did my back and biceps today and I went up in weight and reps in most areas. [94 points]

October 29: Had a cheat meal today. I also went out of town. Packed it all upl and I was all good. [94 points]

October 30: Ate good today. [94 points]

October 31: Last day. Had all my meals and did my workokut. I went up in reps in almost every set. [94 points]

:tucool: I couldn't join in September because I went on vacation on Labor Day. Frotunaltely, October, my calendar is clear!

Goal: Lose some weight, get some discipline, get back to weight training.

I've really slacked off because of asthma, but recently got some great new medication from an asthma specialist. Also, previously had personal trainer, but I can no longer afford it.

Biggest challenge is FOOD. My wonderful colleagues (I DO love 'em) bring the worst sh** into the office-- donuts, bagels, cakes, candy, etc., as a "favor". Wow, thanks... for the sabotoage!

My plan:
5 days of clean eating
3 days cardio
3 days either weight training or weight training class.

Wish me luck... I'll need it. Frankly, if I end the month without getting to zero points, I'll consider that an accomplishment.

GOAL: Bulking


COMMENT: I tried cutting to get a six pack with good definition until I realized I didn't have enough lean mass to accomplish this. So now I'm bulking up for two months to get some lean mass.


WORKOUT SCHEDULE
Monday: Full Body Weight Training
Tuesday: Cardio Running (start 15 minutes increase 1 minute every session), Ab Workout
Wednesday: Full Body Weight Training
Thursday: Cardio Running (16 minutes increase 1 minute every session), Ab Workout
Friday: Full Body Weight Training
Saturday Cardio HIIT, Ab Workout
Sunday: Rest Day

Weight Training Routine
Full Body Workouts 3x a week consisting of the following exercises in order
3 sets squats
3 sets bent over BB row
3 sets romanian dealifts
3 sets bench press
3 sets wide grip lat pull downs
3 sets military press



MEAL SCHEDULE
5-6 meals per day, two cheat meals per week. One during the week, one on the weekend. Only one soda per day


STARTING STATS
WEIGHT: 137
BODY FAT: 12.5%
ARMS: 12.75" (flexed)
CALVES: 13.75" (flexed)
CHEST: 38" (flexed)
FOREARMS: 10.75" (flexed)
HIPS: 32" (unflexed)
THIGHS: 20.75" (flexed)
WAIST: 29.5" (unflexed)


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


DAILY LOG

Oct. 1- Today was a rest day for me. I met my calorie target and got plenty of protein. (100 points)
Oct. 2- Worked hard in the weight room today and made sure to give it my all. Hit calorie target and protein intake target. (100 points)
Oct. 3- Today I skipped cardio but I did rock climbing for two hours which i considered more than compensation for the 15 minutes of cardio I would have done. Killed my forearms and fingertips, not sure if I'll be able to lift weights tomorrow. Hit my calorie and protein targets. (100 points)
Oct. 4- Missed my weight training workout today due to extreme soreness in my forearms, planning to pick it back up tomorrow when I'm not quite as sore. (99 points)
Oct. 5- Missed the cardio workout I was supposed to do today. Made my diet goals though. (98 points)
Oct. 6- Got back to weight training again today and ate good for another day (98 points)
Oct. 7- Need to adjust my caloric intake... I'm trying to bulk and I lost a half pound over the last week. Always weigh myself saturday morning and it came in at 136.5 pounds. Going to increase to 2600 calories a day. Missed cardio, for some reason I'm having alot of trouble getting myself to do cardio, I love weights but running outside just bores me out of my mind. (97 points)
Oct. 8- Rest Day... So I rested... kept my diet in check pretty well and thats about all there is to say about today.
Oct. 9- Hit the weights as hard as ever today, had a great lifting day. Ate well, got plenty of protein and calories and I was able to bump the weight up for personal records on 4 out of the 6 lifts that I did... very happy with the way things went. Based on the difficulty of the other two lifts that I didn't move up, I will probably be able to move them up on wednesday. (97 points)
Oct. 10- Ate good again but once again failed to do the cardio that I was supposed to be doing today. (96 points)
Oct. 11- Hit the weights again like I was supposed to and got a ton of good whey protein afterwards. Bumped up the last two of my 6 excercises... In the past two workouts I've moved the weight up on every exercise I do and I've done every rep... very motivating.
Oct. 12-
Oct. 13-
Oct. 14-
Oct. 15-
Oct. 16-
Oct. 17-
Oct. 18-
Oct. 19-
Oct. 20-
Oct. 21-
Oct. 22-
Oct. 23-
Oct. 24-
Oct. 25-
Oct. 26-
Oct. 27-
Oct. 28-
Oct. 29-
Oct. 30-
Oct. 31-

I am in again. First time I missed the first page. I will be beginning a new program October 1st, and I am looking forward to it. Will update stats soon.

GOAL: Drop 8 -10 lbs of fat

COMMENT: New Plan- 5 days training, 2 days HIIT


WORKOUT SCHEDULE
Monday:Shoulders
Tuesday:Arms/Abs
Wednesday:Legs
Thursday:Back
Friday:Chest/Abs
Saturday-HIIT
Sunday:HIIT

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


STARTING STATS
WEIGHT:202
BODY FAT:26%
ARMS: 13.3
CALVES: 14.5
CHEST: 43.7
THIGHS: 23.2
WAIST: 42.2


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


DAILY LOG
OCT 1: Hiked for 2 hours for cardio- ate 6 clean meals. [100 points]

OCT 2: 6 Clean Meals- Train Shoulders - 3 Supersets. [100 points]
OCT 3: 6 Clean Meals- Train Arms/Abs- 3 Supersets. [100 points]
OCT 4: 6 Clean Meals- Train Legs- 3 Supersets. [100 points]
OCT 5: 6 Clean Meals- Train Back- 3 Supersets. [100 points]
OCT 6: 6 Clean Meals- Train Chest/Abs- 3 Supersets. [100 points]
OCT 7: - Birthday!! The big 30. 5 Clean- 1 Cheat, HIIT.

week 2

OCT 8: Missed Posting Yesterday -1. Today ate 6 clean, HIIT Cardio [99 points]
OCT 9: 6 Clean Meals- Train Shoulders- 4 sets of 3 Supersets [99 points]
OCT 10: 6 Clean Meals- Train Arms- 4 sets of 3 supersets [99 points]
OCT 11: 6 Clean Meals- Train Legs- 4 sets of 3 supersets [99 points]
OCT 12: 6 Clean Meals- Train Back- 4 sets of 3 supersets [99 points]
OCT 13: 6 Clean Meals- Train Chest- 4 Sets of 3 Supersets [99 Points]
OCT 14: 5 Clean Meals, One Planned Cheat- 2 hours of moving for Cardio [99 points]

week 3

OCT 15: 6 Clean Meals- More moving for Cardio. [99 points]
OCT 16: 6 Clean Meals- Train Shoulders- 5 Sets of 3 supersets [99 points]
OCT 17: 6 Clean Meals- Train Arms/Abs- 5 Sets of 3 supersets [99 points]
OCT 18: 6 Clean Meals- Train Legs- 5 sets of 3 supersets- Kicked my ass!! [99 points]
OCT 19: 6 Clean Meals- Train Back- 5 sets of 3 supersets- I am hurting!! [99 points]
OCT 20: 4 Clean Meals- one cheat- no cardio. -2 [ 97 points]
OCT 21: 6 Clean Meals- No Cardio -1 [96 points]

week 4

OCT 22: 6 Clean Meals- No Cardio - helping friends paint -1 [95 points]
OCT 23: 6 Clean Meals- Morning LISS/ Train Chest 5 sets of supersets. [95 points]
OCT 24: 6 Clean Meals- Train Shoulders/Arms- 3 Sets of 4 supersets. [95 points]
OCT 25: 6 Clean Meals- Train Legs- 3 Sets of 4 Supersets. [95 points]
OCT 26: 6 Clean Meals- Train Back- 3 sets of 4 Supersets. [95 points]
OCT 27: 6 Clean Meals- Train Chest- 3 sets of Supersets. [95 points]
OCT 28: 5 Clean Meals, 1 Planned Cheat- Moved for 6 hours. [95 points]


OCT 29: 6 Clean Meals- Moved for 7 hours. [95 points]
OCT 30: 6 Clean Meals- Moved for 2 more hours. [95 points]
OCT 31: 6 Clean Meals- Trained Shoulders/Arms 4 Supersets of 3 sets. [95 points]

Dancer's Official September "100 Challenge" post


GOAL: Cutting, Finishing on more than 32 points this month :o

COMMENT: Starting Stats will come a little later.


WORKOUT SCHEDULE
Castle Hill once a week.
30mins cardio 5 days a week.
Weights 3 days a week.
One day off a week usually falling on Sat or Sun.


MEAL SCHEDULE
4 meals a day, One cheat meal a week.
Multivitamin everyday.


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


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


DAILY LOG
OCTOBER 1: Hectic Grand Final Day (http://forums.johnstonefitness.com/showpost.php?p=377540&postcount=7) -0 points [100 points]
OCTOBER 2: 4 meals. Scheduled day off. -0 points [100 points]
OCTOBER 3:
OCTOBER 4:
OCTOBER 5:
OCTOBER 6:
OCTOBER 7:
OCTOBER 8:
OCTOBER 9:
OCTOBER 10:
OCTOBER 11: Due to medical reasons im out! Good luck everyone else!

LeftNut's Official "100 Challenge" post


GOAL: Reduce body fat to 8.5%

(My main goal right now is to reach 8% by November 8.)


COMMENTS: At the moment, my body fat percentage is improving while my weight is holding, or dropping just slightly. I don't really know if I am primarily gaining lean mass or losing fat, but I don't care. I am getting stronger and my body fat percentage is dropping. My current nutrition and training is getting exactly the results I want, so I will be sticking with it. The 8% goal is important, but if it takes a little longer than November 8 and I can build some more lean mass, that is fine by me. The main thing is, I am giving my program my all.

(Long-term goal is to gain 18-20 pounds of lean mass and keep my body fat percentage at 10% or less.)


WORKOUT SCHEDULE
Monday: Chest/Back/Arms I
Tuesday: 25 minutes high-intensity cardio (intervals)
Wednesday: Shoulders/Legs I
Thursday: 25 minutes high-intensity cardio (intervals)
Friday: Chest/Back/Arms II
Saturday: Rest
Sunday: Legs II

The weight workouts will likely change in about two weeks. I have been doing this particular workout for 2 weeks already, and will need to change things up mid-month.

Cardio is usually running hills, jumprope intervals, and hybrid bodyweight exercise intervals. I may also work in some sprints and/or medium-intense bike work.

MEAL SCHEDULE
Six meals per day (not including my PWO shake), two cheat meals per week. Calorie counts will be determined by results. I am currently eating about 2400 calories per day, and am losing some body fat while gaining strength in the gym.

Eating plan is Burn the Fat Feed the Muscle. Mostly grade A foods, some grade B foods, except for cheat meals. Protein to be eaten with each meal.

I reserve the right to skip the meal after a large cheat meal, and/or to taper calories in other meals surrounding cheat meals. For example, if I am going out to breakfast at 9:00AM Saturday morning, I am allowed to get up around 7:00AM and just drink some whey protein - this does not need to be a full meal.


STARTING STATS
WEIGHT: 168.5 pounds
BODY FAT: 10.5%



END STATS
WEIGHT:
BODY FAT:



DAILY LOG

OCT 1: Wow, October is here already! Today's workout is one of two weekly leg days: deadlifts and front squats.
-0 points [100 points]

OCT 2: It is a busy Monday, not much time to write. Workout today is upper body.
-1 point [99 points]

OCT 3: I was not kidding when I said yesterday was going to be busy. I had a good upper-body workout at lunch time. I have two jobs: a day gig in IT, and a part-time gig as a musician. With a few exceptions, most of my gigs and students happen later in the week and on the weekends. But last night I was to perform with a famous drummer as part of a clinic at one of the local high schools. I got off my day job, packed my food, dropped off my daughter at the babysitter, and headed to the gig. The plan was to have a break between sets, and at that time I could eat the food I had packed. Well, the break never happened; and when we were finished playing we were pretty much consumed talking with and answering questions from audience members. So, I missed a meal. This was a unique case, and I don't think there is anything I could have done differently.
-0 points [99 points]

OCT 4: Perfect day yesterday. Trail running for cardio, and I hit all my meals. Legs today.
-0 points [99 points]

OCT 5: Some days are easier than others. I got everything in yesterday, but just didn't give my workout 100%. I was mentally and physically drained; the last couple of weeks have been just crazy, and it was starting to take its toll. On days like yesterday, I consider it a success to just get everything done according to plan. I started off heavy on the squats as planned, but was not feeling quite right. So, I lightened up the weight and gave extra concentration on slow, perfect-form ass-to-grass squats. The rest of the workout was similar. It was probably a good thing for me to do, but I still felt like I did not quite hit my workout goals. Nevertheless, I still earned all my points.
-0 points [99 points]

OCT 6: I decided to have one of my free meals last night and went out for sushi. If I really want to, I can control the portions and keep it clean. But, nah--I just enjoy sushi at this particular restaurant too much. It was great. I did get my cardio workout in yesterday: 25 minutes of an intense circuit consistinig of rope jumping, a hybrid exercise (burpee-pushup-pullup), and bench-stepping. It was killer. Now, the challenge will be to only eat one free meal through the weekend. It won't be easy--I have two gigs tonight, and one tomorrow night. That makes it tough. I will make the plans necessary to eat the right stuff. Still, depending on how Saturday goes, I may slip in an extra free meal with the family--not sure yet.
-0 points [99 points]

OCT 7: Got through yesterday without wrecking my nutrition program. I packed a chicken sandwich for dinner and ate it before the first gig, and I ordered some good seared ahi at the second gig. I love that stuff, and it is great for you. Today is a much-needed rest day from the workouts.
-0 points [99 points]

OCT 9: Well, I missed yesterdays update. I had two unauthorized meals on Saturday, and one on Sunday. So sue me. :p Time to get back on track.
-4 points [95 points]

OCT 10: :cool:
-0 points [95 points]

OCT 11: :tucool:
-0 points [95 points]

OCT 12: :)
-0 points [95 points]

OCT 13: Yesterday was fine, but I am already on track for losing at least one point today and probably one tomorrow.
-0 points [95 points]

OCT 14: That is strange, I made an update yesterday and saved it, but it is not showing up. At any rate, I lost one point on Friday.
-1 points [94 points]

OCT 15: I pretty much took the whole day off yesterday. This is crazy. Last month I was not doing this challenge, and I did not miss one meal or workout. I think I may be focusing too much on this challenge, and not enough on my real reasons for sticking to my program. That may sound strange, but I have had similar experiences in the past. Ironically, I am seriously considering abandoning this challenge so I can get back on track.
-3 points [91 points]

GOAL: Cutting


COMMENT: If I want to bulk in 2007, I need to finish cutting. For real this time.


WORKOUT SCHEDULE
Everyday:
-AM aerobic cardio (bike for the first week at least until the huge blister on my foot goes away, then add running)
-15 minutes stretching after cardio

Sunday: Weights: chest, delts, tris & abs
Monday: off
Tuesday: Weights: back, traps, & bis
Wednesday: off
Thursday: Weights: quads, hamstrings, & calves
Friday: off
Saturday: afternoon yoga/pilates session (with my wife - sissy? yes, free? - yes, lots of good looking women in tight clothes? - I'm in. Plus, I really get a good workout/stretch/sweat going through it.)

MEAL SCHEDULE
Five meals per day, healthy snack before bed if needed. Two cheat meals between Oct 11th and 15th. Wife's friend will be in town and we'll go out to eat once and make a big party meal once. These are the only allowed cheat meals. No alcohol at any time. :bang:

Misc
Sleep: 8 hours (7 minimum)
Water: 1.5 gallons

My points table:
Missed cardio/stretching: -1 (-31 possible)
Missed lifting: -1 (-18 possible)
Missed meal: -1 (-155 possible)
Cheat meal or alchohol per day: -1 (-60 possible, with 2 allowed cheat meals)
Sleep (naps allowed): -1 (-31 possible)
Water: -1 (-31 possible)

So if I ate like crap, didn't work out, only ate 3 meals per day, didn't sleep or drink water... I'd be at -133 pts on the month. Hopefully I can do a little better than that.

STARTING STATS
WEIGHT: 195 lbs
BODY FAT: 23% (Tanita Scale - just want to see it move in the right direction)
ARMS: 13.75"
CALVES: 15.5"
CHEST: 39.75"
FOREARMS: 11.5"
HIPS: 40.5"
THIGHS: 24/23.5"
WAIST: 37.5"


END STATS
WEIGHT: 183 lbs
BODY FAT: 18% (Tanita Scale)
ARMS: 13.75"
CALVES: 15.5"
CHEST: 39.5"
FOREARMS: 11.25"
HIPS: 39.25"
THIGHS: 23.5/23"
WAIST:36.25"



DAILY LOG
OCT 1: Everything on schedule (http://forums.johnstonefitness.com/showpost.php?p=377475&postcount=2) [100 pts]
OCT 2: First Weekday Down (http://forums.johnstonefitness.com/showpost.php?p=377572&postcount=3) [100 pts]
OCT 3: Soreness sets in (http://forums.johnstonefitness.com/showpost.php?p=378711&postcount=4) [100 pts]
OCT 4: 1st Point Loss (http://forums.johnstonefitness.com/showpost.php?p=378717&postcount=5) [99 pts]
OCT 5: Back on Track with a Leg Workout (http://forums.johnstonefitness.com/showpost.php?p=379551&postcount=6) [99 pts]
OCT 6: Don't Run, Just Walk (http://forums.johnstonefitness.com/showpost.php?p=380085&postcount=7) [99 pts]
OCT 7: Drink Up, Son (http://forums.johnstonefitness.com/showpost.php?p=380384&postcount=8) [98 pts]
OCT 8: One Week Refeed Time (http://forums.johnstonefitness.com/showpost.php?p=380753&postcount=9) [98 pts]
OCT 9: Madness (http://forums.johnstonefitness.com/showpost.php?p=381314&postcount=10) [98 pts]
OCT 11: Yes, There Is No Oct 10th (http://forums.johnstonefitness.com/showpost.php?p=382325&postcount=11) [96 pts]
OCT 12: No Cheat Afterall (http://forums.johnstonefitness.com/showpost.php?p=382885&postcount=12) [96 pts]
OCT 13: First Cheat Meal (http://forums.johnstonefitness.com/showpost.php?p=383477&postcount=13) [96 pts]
OCT 14: Second Cheat Meal (http://forums.johnstonefitness.com/showpost.php?p=383785&postcount=14) [96 pts]
OCT 15: Back to Normal, Chest Workout (http://forums.johnstonefitness.com/showpost.php?p=384090&postcount=15) [96 pts]
OCT 16: Sore Again (http://forums.johnstonefitness.com/showpost.php?p=384762&postcount=16) [96 pts]
OCT 17: Cheat Meal #3 (http://forums.johnstonefitness.com/showpost.php?p=385583&postcount=17) [95 pts]
OCT 18: Stretch - it works (http://forums.johnstonefitness.com/showpost.php?p=386035&postcount=18) [95 pts]
OCT 19: Keep on rolling (http://forums.johnstonefitness.com/showpost.php?p=386690&postcount=19) [95 pts]
OCT 21: Another Miss (http://forums.johnstonefitness.com/showpost.php?p=387507&postcount=20) [94 pts]
OCT 22: Avoiding An Eating Slipup (http://forums.johnstonefitness.com/showpost.php?p=387789&postcount=21) [94 pts]
OCT 23: No Soreness After All (http://forums.johnstonefitness.com/showpost.php?p=388428&postcount=22) [94 pts]
OCT 24: Feeling the Groove (http://forums.johnstonefitness.com/showpost.php?p=389045&postcount=23) [94 pts]
OCT 25: Thoughts On The Scale (http://forums.johnstonefitness.com/showpost.php?p=389628&postcount=24) [94 pts]
OCT 26: Shoveling For A Workout (http://forums.johnstonefitness.com/showpost.php?p=390315&postcount=25) [94 pts]
OCT 27: Starting To Look Back (http://forums.johnstonefitness.com/showpost.php?p=390553&postcount=26) [94 pts]
OCT 28: Comment on Yoga (http://forums.johnstonefitness.com/showpost.php?p=390728&postcount=27) [94 pts]
OCT 29: Good Chest Workout (http://forums.johnstonefitness.com/showpost.php?p=391029&postcount=28) [94 pts]
OCT 30: Fighting My Schedule (http://forums.johnstonefitness.com/showpost.php?p=391798&postcount=29) [94 pts]
OCT 31: End of the challenge, and I have to say I am a little relieved. I haven't had trouble with with the eating and working out (except a few times) - the toughest thing was doing an update every day. Especially after a few weeks, when the schedule got to be a habit, I held myself accountable and didn't really need the post every day to stay on track.

That being said, I did have a few pieces of candy as I was handing some out to the kids, so I lose one more point on the last possible day. After taking my stats (see above) I made some great progress and I felt no guilt about indulging in small amounts occasionally. I am in the best shape of my life right now and feel great. I think I will probably finish out the year cutting (slacking off just slightly over some holiday travels) and possibly hit the new year with a bulk. Who knows? I plan to be working on my body and health for the rest of my life, so I have time. Just have to keep taking small steps in the right direction all the time.

Congrats to everyone else who finished the challenge. You progress helped me keep going more than my own posts did.

93 pts and done.

====Goals====
Simple - super cut, losing 25lbs of fat, limiting muscle loss to an absolute minimum.

====Comments====
F' this fat shit. Time to get rid of it. I can't commit to workouts on certain days, but rather the number of workouts a week. My schedule just doesn't allow for it.

====Diet====
5+ meals per day, cheat meals once a week, not on a specific day as it depends what happens. Limiting alcohol to special nights out. Diet range of 2000-2500, probably closer to about 2250. 50C/30+P/20F. I'm also not going to claim that I'll eat 100% clean all the time because I know that I won't. I will, however, maintain the macros and calories. Because in the end, I think that counts for more.

Breakfast: Cereal or oatmeal + protein (lean sausages, eggs, or whey) + some fat, likely PB
Morning snack: Protein bar + fruit
Lunch: Sandwiches (tuna, lean meats)
Afternoon snack: Maybe another sanwich or a bar or a shake
Dinner: Lean meat source + veg + complex starchy carb
Evening snack: Nitrean shake + PB or Cottage Cheese + PB

====Workout====
2 day split done 3 or 4 times/week (meaning 3 days of lifting/week):
Chest/Back/Biceps/Abs
Legs/Shoulders/Triceps/Abs

Cardio:
2 days of LISS
At least 2 days of jogging, sometimes intense, sometimes lighter

================
STARTING STATS
WEIGHT: 212.5
BODY FAT: 21.6
CHEST: 41.5
WAIST: 38
HIPS: 41.5
THIGHS: 25.5
CALVES: 17
ARMS: 12.75/13.75
FOREARMS: 11.5/12

====Daily reports====

Start: 100 points

[Week 1]
01.Oct.2006: Simple enough day. Macros are on target, although a bit low due to sleeping in and thus a late start on eating + being full from yesterday. I'm not going to shove food down my gullet if I'm not hungry. I'm not bulking. I had intended to run today, but instead went for a long (2+ hour) walk with my gf. Good enough for me. [100 points]


02.Oct.2006: Well, this challenge is starting off well for me. Perfect nutrition, a good run this morning and a good upper body workout tonight. Let's roll. [100 points]

03.Oct.2006: I tried to get on the site for about 10 minutes last night and wasn't able (I think the error was on my end), so I'm not going to dock a point for not posting because it wasn't for lack of effort on my part. I'm not docking points for anything else, because it was a-okay! :tu: Seriously, good macros and a rest day. Right on. [100 points]

04.Oct.2006: Another day of good nutrition (thanks to the updated vending machines at school that now have BAKED Doritos!) and a great workout. What more is there to say? [100 points]

05.Oct.2006: What can I say? Ate dead on for macros and ran my hardest on the treadmill for a 25:08/5km time. I'm happy with that. Again, I'm not guaranteeing 100% clean eating, so I managed to fit a small (very small) piece of peach pie into my macros for today. Yay me! [100 points]

06.Oct.2006: had cheesecake. I lifted. I ate very well at a mall food court. Seriously, I was inching towards Ivar's Seafood and then I realized everyone in the long ass line was fat, so I went to the next place over for Mongolian Grill, which was basically just grilled meat and veggies in a black bean sauce. Very healthy. [99 points]

07.Oct.2006: This was my cheat/planned rest day for the week. I shopped and ate as well as I could while out and about and then had a Calzone for dinner and ice cream for dessert. [99 points]


[Week 2]
08.Oct.2006: I carried my golf clubs for cardio and ate okay until my gf's birthday cheesecake came out at the family dinner for Thanksgiving. [98 points]

09.Oct.2006: Cardio'd via the golf course again. Ate reasonably well until dessert after a lovely steak dinner. GF had leftover cheesecake and it's from a real special place, so it was a treat not to be passed up. Oh well. [97 points]

10.Oct.2006: Y'know, I gotta say that, for the most part, I'm kinda kicking ass in this challenge. For my standards, at least. Ate well (a bit low on fat, but nothing a spoonful of PB before bed can't fix) and had a great leg/shoulders/tri workout following shaving my head. Fun! [97 points]

11.Oct.2006: Another good day nutritionally and physically. Ate well, maybe even more protein than I expect and at the lower end of my caloric range. Swam AND worked out. Good stuff. [97 points]

12.Oct.2006: Ran hard for 2.5 miles this morning. Ate well through the day. Indulged in a muffin to up my carbs and fat in the evening. [97 points]

13.Oct.2006: Literally just got home from a fun night out. Guess it's too late to count as posint for "today" as it's now 5:30am "tomorrow". Golfed for cardio, planned cheated at dinner with friends (rather than drinking). [96 points]

14.Oct.2006: Fell asleep before posting at 9:30pm, missed workout and had a cheat that was crap compared to what was planned (planned would have been way tastier). [94 points]

[Week 3]
15.Oct.2006: Unscheduled cheat of pizza after a hard leg workout where I upped many of my weights + I forgot to post before bed. [92 points]

16.Oct.2006: Finally remembering to post! Ate well, ran this morning. No sweat! [92 points]

17.Oct.2006: Let's see - super long day, scheduled day off, ate pretty much about right, can't beat it. [92 points]

18.Oct.2006: Went swimming today, but had an unplanned cheat dinner. I have to say, the pumpkin caramel cheesecake was totally worth it. [91 points]

19.Oct.2006: Well, at least I'm updating. Missed a workout, although I still have time to make up for it this week. It's just not what I would consider ideal. I'll do my best. Nutrition was okay, but not great, too many carbs. [89 points]

20.Oct.2006: Good day today. Ate well and had a great chest workout. Yay me! [89 points]

21.Oct.2006: Missed posting, missed a workout, ate well within the confines (or lack thereof) of a cheat meal with gf for her birthday. [87 points]

[Week 4]
22.Oct.2006: Killer leg workout. Great nutrition until we went to gf's mom's for gf's birthday dinner. I was thinking of taking that as my cheat for this week, but I still have a special fish 'n chips dinner tomorrow night with a class when we go visit a prison and then a Halloween party on Friday night which will surely consist of massive imbibing. I guess I'll just take the hit on the points. [86 points]

23.Oct.2006: As predicted...fish and chips and dessert at the prison (thanks prisoners!) It was sooooo good though. Great run this morning. [85 points]

24.Oct.2006: WTF! How could I miss posting again?? Ate dead on and didn't work out as Tuesday is generally my planned day off. [84 points]

25.Oct.2006: Ran like stink and eating's on target. [84 points]

26.Oct.2006: Chest, back, biceps, abs + good food. Not bad. [84 points]

27.Oct.2006: Ran the same run as Wednesday and am experimenting with a different set of macros. Tonight is going to be a crazy (planned) drinkfest. [84 points]

28.Oct.2006: Missed two meals, had two unscheduled cheats, and swapped a lifting day (today) for a drunken run last night. [79 points]


[Week 5]
29.Oct.2006: Perfect. [79 points]

30.Oct.2006: Spot on foodwise and a good run. [79 points]

31.Oct.2006: Very clean eats (near perfect macros at 2374 cals) and a scheduled day off from working out. Good way to close out the month. Measurements to come tomorrow morning. [79 points]

================
END STATS
WEIGHT: 207
BODY FAT: 21.2 or 20.5, depending on how you measure it
CHEST: 41
WAIST: 37
HIPS: 40.5
THIGHS: 25.5
CALVES: 16.25
ARMS: 12.5 / 13.75
FOREARMS: 11.25 / 11.75

New to the forum - looking forward to looking great for the summer months coming up. Have joined the territorials (part time army here in New Zealand) and am looking forward to my initial training some time early next year - so getting fit for that would be a bonus.

GOAL: Lose 10kg and look great, get fit for the army next year.


WORKOUT SCHEDULE
Monday: Chest, back, shoulders, biceps, triceps. Light Cardio.
Tuesday: HIIT or other high impact cardio.
Wednesday: Legs, abs. Light Cardio.
Thursday: HIIT or other high impact cardio.
Friday: Chest, back, shoulders, biceps, triceps. Light Cardio.
Saturday: 25 - 45 min run.
Sunday: Day off.


MEAL SCHEDULE
4 - 5 meals per day, one cheat day per week.


STARTING STATS
WEIGHT: 77kg (170ish pounds)
HEIGHT: 170cm (5'7"ish)
PICTURE: http://www.fitness.com/forum/attachments/journal/985d1154119739-my-road-weightloss-fitness-dscn0043.jpg


END STATS
WEIGHT:
PICTURE:

DAILY LOG

OCT 1: Not a great start - a little embarrassing really. It's Sunday, so it's an off-day for exercise. However, my girlfriend took us to the movies and I had a few sugary sweets. Nothing too out of this world. It's 5.07pm and I'm about to make dinner, which will be a chicken stirfry (I dont use oil or anything when I stirfry - just lean chicken and vegetables with brown rice). That'll be finished off with a cup of tea and an early night, coz I'm feeling pretty tired this morning due to daylight savings kicking in last night!
PS: We saw An Inconvenient Truth - excellent movie, well worth seeing.
-1 points [99 points]

OCT 2: Stuck to my diet and exercize plan for the day. Had a fantastic dinner - Hoki fish and kumara chips (Hoki being a fish found here in New Zealand waters, and kumara being what we call sweet potatoes!). Good workout with some light cardio afterwards. I suppose I'd better get used to being the first one to update every day, being the sun rises here before almost anywhere else in the world! It's 9.41pm and I'm about to hit the hay.
-0 points [99 points]

OCT 3: It's 9.21pm on the third day of this challenge and I'm about to go to sleep. Ate well today - exactly as scehduled. However, I woke up very tired this morning, and had a really hard time through the whole day - I'm putting this down to accumulated lack of sleep over the past few days. Anyhow, although I really didnt feel like going to the gym, I forced myself to. My workout was not a particularly good one - 2x 500m intervals on the rowing machine, followed by about 6 minutes of intervals on the treadmill - barely a workout and yet I was absolutely knackered (not to mention sweating like a hog). So, although my workout was a little dissapointing, I'm not deducting any points, as I feel I overcame my will to sleep through the afternoon to hit the gym. Hopefully tomorrow will go better.
-0 points [99 points]

OCT 4: Even after a good sleep last night, I was still somewhat tired today - I dont know what's causing this, but it's a little frustrating. I made it to the gym and did my workout as planned, however my 'light cardio' was in fact very light, as I was pooped after only a few minutes. I really need to get on top of what's causing my fatigue or it's really going to start affecting me. Anyhow, it's 9.18pm and I'm about to go to bed. My girlfriend was eating chocolate on the bed next to me, and convinced me to eat a couple of pieces. I figured it's such a small quantity that I wasn't even going to post it on here - then I realised this month is about discipline and self testing, and I would only have been cheating myself. So here it is, another point lost out of the need to self-satisfy for a period of about 45 seconds.
-1 points [98 points]

OCT 5: Today started off really well - instead of HIIT, I decided to do the army fitness test as my cardio - and surely enough I passed it with flying colours, which is a great relief. Food was excellent until the evening - my girlfriend bought home a yummy peppermint slice to eat with a cup of tea after dinner, and I was too weak to say no. I'm really annoyed wth myself about this, and things are going to need to change. I'm very dissapointed with myself for already having lost 3 points - it's really just not good enough. I'm going to have to start taking this a lot more seriously.
-1 points [97 points]

OCT 6: My diet started a little shakey today going out for lunch with my girlfriend, but ended up just fine. Did my workout today - I didn't complete the cardio after the weights, because I was just too drained. I'm not removing points for this, because if I dont have enough energy after weights for cardio, it just means I worked bloody hard at the weights.
-0 points [97 points]

OCT 7: Today was a cheat day - which wound up being only a cheat meal, so I'm happy enough there. I didn't do my cardio today, so I'll remove a point, which I'll give myself back tomorrow presuming I do cardio then, which would otherwise be a day off.
-1 points [96 points]

OCT 8: I got up early this morning and went for a good run - so for that I get an extra point from my missed cardio promise yesturday. However, I also had a biscuit after dinner, so all together no change :( However, I'm feeling more confident now than before this challenge started, so I reckon I can get through it without losing too many more points. Also, this morning's run was my first experience of morning 'fasted' cardio - and I loved it. So tomorrow, I'll almost certainly do it again.
-0 points [96 points]

OCT 9: Today was pretty good - I didnt do my post-workout cardio, but instead incorporated a couple more staple exercises into my routine - the romanian deadlift, and squats. I had a great workout and feel fanastic. It's 6.33pm and I'm going to watch a little TV then get an early night.
-0 points [96 points]

OCT 10: Today was excellent - I again did the army test as my cardio, and further reduced my time, which is excellent progress. Stuck to my meals, including stir fry chicken and veges - marinated in soy sauce, garlic, chilli andlime juice. Yum!
-0 points [96 points]

OCT 11: Good diet today - calories perhaps a little low, but I felt satisfied so I'm not worried about it. I did my weights workout this morning with the plan of going for a mountain bike ride in the afternoon, which never happened. Never mind. My legs and back are still sore from my squats and deadlifts the other day, so in the interest of avoiding injury, I skipped those 2 exercises. Tomorrow I go to my last classes before the exam period begins, with my exams October 27 and 28 - so I've got a bit of spare time on my hands for the next few weeks.
-0 points [96 points]

OCT 12: Went for a run this morning. Ate all meals as scheduled.
-0 points [96 points]

OCT 13: Today went very well to start with. I had a great session in the gym, improving on many of my weights. My food intake was excellent - right up until about 9pm, when me and my girlfriend went to the movies, and I had a kit-kat. Oviously I'm a little dissapointed, but a point needs to come off.
-1 points [95 points]

OCT 14: It was a bit of a shocker today - weekends are always a little unpredictable, food wise. This evening, my girlfriend took us out to a fancy retaraunt for desert - it was too difficult to turn down, so I lose another point. On a seperate note, I'm changing my weekend around so that Sunday is my cardio day, and Saturday is my day off. It's become clear that this works better for me. So no cardio today, but no point lost. I'll get into it tomorrow.
-1 points [94 points]

OCT 15: Ate well, but didnt end up doing my weekend cardio, so -1 point.
-1 points [93 points]

OCT 16: Ran this morning, and had a good workout in the afternoon. Diet was excellent.
-0 points [93 points]

OCT 17: Did the army fitness test again today - shaved another 3 seconds off my time. I'll be down to 10:30 in no time! Diet was good. Also, saw The Guardian at the movies - it got really poor reviews, but was actually a great movie in my opinion. Highly recommended.
-0 points [93 points]

OCT 18: Ate as scheduled, and did my workout as scheduled.
-0 points [93 points]

OCT 19: I started a new job today, and as a result of poor planning, I missed my cardio workout.
-1 points [92 points]

OCT 20: My brother has come to visit for Labour weekend, which means this weekend is likely to see me lose a few points. Today I went out for a burger with him for dinner, so I'll deduct a point for that. I did get my workout in before he arrived though.
-1 points [91 points]

GOAL: Lose fat, especially around my midsection. Build muscle by lifting weights. Improve flexibility through stretching. Get enough sleep every night.


COMMENT: I am new to this, but 100% committed. I plan to build a solid system of eating, managing food and supplements, and exercise by the end of the month. This will be a big lifestyle change, but I've ramped into it over the past two weeks (with the exception of the weight training, which I intend to add starting now.)


WORKOUT SCHEDULE - REVISED
Sunday: Weight Training - Back & Biceps
Monday: Stationary bike, 45 mins (aerobic, fasted) + Abs
Tuesday: Weight Training - Quads, Calves, Hamstrings
Wednesday: Stationary bike, 45 mins (aerobic, fasted) + Abs
Thursday: Weight Training - Pecs, Delts, Triceps
Friday: Stationary bike, 45 mins (aerobic, fasted) + Abs
Saturday: Off / Optional Stationary bike

Note - I usually do 10 miles / 33 minutes on the exercise bike, so I'm going to ramp it up to 15 miles / 45 minutes over the course of the month.

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


STARTING STATS
WEIGHT: 185 pounds
BODY FAT: unknown
ARMS: 12.75"
CALVES: 16.5"
CHEST: 38"
FOREARMS: 11"
HIPS: 41.25"
THIGHS: 24.25"
WAIST: 37.5"


END STATS
WEIGHT: 178.5 pounds
BODY FAT: unknown
ARMS: 13"
CALVES: 16.25"
CHEST: 39.25
FOREARMS: 11"
HIPS: 39.75"
THIGHS: 23.25"
WAIST: 35.75"


DAILY LOG

OCT 1: Figured out my eating plan for the month, and broke everything down into a spreadsheet (a la John Stone) Went out and bought the proper healthy foods to help me achieve my goals. Also did my first weight training workout, chest and biceps. Today was supposed to be an off day, but I just couldn't wait to get started. I still need to figure out the exact routine, I think I'm going to weight train in the mornings with a 5 day split.
-0 points [100 points]

OCT 2: Lost one point today - I got up at 7:00 a.m. and had a great workout, and I prepared all meals as planned. Unfortunately a late meeting in the day turned into a dinner meeting, and I ended up going to a restaurant where I ate for my 6th meal. I ordered chicken (not fried) and white rice, so it certainly wasn't the worst thing I could have done, but it still costs me a point.
-1 point [99 points]

OCT 3: Ate all meals as planned. Did my first leg workout this evening, and dear lord, I can barely walk. I think legs are going to become my favourite day! Cooked all the chicken I need for my salads and sandwiches tomorrow, I've got a good supply of it now. I'm getting better at cooking larger quantities of meat. My current job usually has me away from home until 10 - 11 pm, so I rarely get to cook at home. I've started to pack 5/6 meals, since breakfast is the only thing I eat at home. I think I'm going to switch my workout routine up, and do a 3 day split, with 3 days on the exercise bike, one rest day. I find it easier to focus when I'm not doing the bike and weights on the same day. I also need to figure out an "emergency plan" in case I don't have time to prepare all my food one day. I think I'll pretty much be able to stick to what I'm doing, but I can replace my meats with lunch meat. Not the best choice regularly, but I can keep it in the fridge for a few weeks in case I'm running late one morning - I'll still be able to whip sometihng together that meets all my proper nutrient breakdowns.
-0 points [99 points]

OCT 4: I could barely get out of bed today, due to massive leg pain! I consider that a successful workout. Ate all meals as planned, and did 11 miles on the exercise bike, under 3 minutes per mile. I'm very pleased with that, I've never done it before! I think it may be because I exercised in the evening rather than first thing in the morning. I figured out my weight / cycle splits, so I'm going to bike again tomorrow which will then put me in sync with my program. Tomorrow I've got an employee lunch at work that I can't skip out on, so I'm going to try to eat as healthy as possible at the restaurant. Sadly, it will still cost me a point, but they don't do this sort of thing too often. I'm also pleased to say that I drank my first weigh shake tonight, which is a big, big deal for me. Every other time I've tried weigh it's made me sick. Tonight I actually enjoyed it! Though it was a real tough job to actually mix it using the shaker - I need to get a hand blender to do the job.
-0 points [99 points]

OCT 5: I had the employee lunch today, where I ordered a steak with asparagus. Again, not the worst meal I could have, but it deviated from my plan a bit. For safety's sake, I'm deducting a point. I didn't get to work out until 1:00 a.m. today, since a friend of mine literally flew into town (he's a pilot, in town for flight training.) We were up until late catching up, but I still fit in the workout. Tomorrow is going to be tough - I need to get up early to get my workout done in the A.M. In the evening I'm going to my parents' place until Monday, for (Canadian) thanksgiving. I'll need to work out an alternate workout for Saturday (possibly running) and on Monday I plan to exercise when I get home. Even though it's thanksgiving, I'm still going to be eating clean and sticking to my goals! By the way, my legs were still pretty darn sore today, although it's finally letting up a touch. I'll be ready to hit them hard again by next Wednesday.
-1 points [98 points]

OCT 6: I got up at 7:30 this morning to exercise chest, shoulders and triceps. I wasn't really feeling the workout, I think I could have pushed harder. The lack of sleep didn't help, and I also felt rushed, which didn't help things either. Next week I'm going to go to bed earlier, to make sure I'm well rested and ready to hit these workouts hard. My eating has been on track all day, and I don't expect it to go off course! Best of all, my legs are finally starting to feel better from Tuesday's workout! [Edit, 12:20 a.m.] I ate all meals as planned, though it started to feel like a lot of food by the end! I didn't even have the cheat meal I planned, I just ate clean tonight. I suppose at this early stage, it can only help.
-0 points [98 points]

OCT 7: I'm staying at my parents' house this weekend for Thanksgiving. It has already been a calvacade of candy, cakes, doughnuts, and pies, but I have resisted everything. I'm eating only good, clean foods. I have no fitness equipment here, so my exercising is limited to abs and cycling. I'm going to go out and cycle tomorrow, so I designated today as my rest day instead.
-0 points [98 points]

OCT 8: Thanksgiving. I didn't eat badly today, I was amazingly motivated to stick to the plan. Unfortunately, I did not exercise due to family obligationsn that went late, so I lose one point. I'm going home tomorrow, and I'll exercise as well as prepare all the food I need for the rest of the week. This is going to be a good one, I'm looking forward to really pushing myself.
-1 point [97 points]

OCT 9: I exercised my back and biceps tonight, and it went well. I really tried to push myself on the back workout, since I think the weight I'm using might be a bit light. I'm also finding it difficult to isolate my biceps, so I'm going to read up on some additional exercises to do that. It's kind of hit me that I'm not going to be exercising back/biceps again until next Monday (October 16) so I really need to push myself on every workout, to shock these muscles into some growth!
-0 points [97 points]

OCT 10: Got up this morning and rode the exercise bike for 41 minutes / 12 miles. I always feel more sluggish in the morning, but I think it's good to push through and do it. Prepared all my meals for today, so my eating will be on track. I haven't eaten any junk food, sugary stuff, or fast food in 3+ weeks and it feels great. [Edit, 7:34 pm] Eating on track, did some extra work on my nutrition data spreadsheet.
-0 points [97 points]

OCT 11: Great day. All food on target, very good leg workout. Off to cook some chicken breasts for tomorrow and the rest of the week.
-0 points [97 points]

OCT 12: Got up this morning and exercised on the bike for 45 minutes, even though I didn't want to get out of bed. Definitely need to improve my bed times, and get more sleep. The 1kg of chicken that I cooked last night will be gone tomorrow, I'm underestimating the amount I'm eating when eating clean! I'm measuring all amounts and being pretty exact about it... I just need to start playing the quantity game and really doing a lot (20+ chicken breasts) at once. On a side note, I'm going to have a lot more room in the basement to expand the gym area, which is excellent. I'm also going to set up a chest freezer on Sunday, which will be excellent for preparing large quantities in advance and then just thawing them out. Thaw + eat = healthy. Works for me! By the way, my legs are pretty stiff today, but nowhere near the pain that I experienced from last week's workout.
-0 points [97 points]

OCT 13: All good today! Had my cheat meal, some pizza, which was delicious. I exercised in the morning, which wasn't that great. I feel like I don't have enough time, especially as I learn to do all these exercises properly. I know that it shouldn't take too long once I get going, but I really need to devote the time towards proper form. I'm going to switch my workout schedule up so I work out on Sunday / Tuesday / Thursday nights. I can devote the time towards getting the form perfect, and then maybe next month I'll switch it up to the mornings. I'm still going to bike in the mornings though, to get my cardio done.
-0 points [97 points]

OCT 14: I stuck to the plan today, though I needed to switch my diet up a bit since I have not been at home. I'm still on track. I did not exercise today, but I'm going to be working out tomorrow in order to switch up my routine.
-0 points [97 points]

OCT 15: Worked out today, it was excellent. I also bought a weight tree to keep the workout area cleaner. I cooked enough chicken and beef tonight to last for the whole week, which will be great. Set up the freezer in the basement, so I can keep food for longer, which is excellent. It should help me keep on my goals. For dinner I ended up having a steak, which wasn't exactly on my plan, so I lose a point for that. I exercised back, biceps and delts tonight.
-1 point [96 points]

OCT 16: I biked in the evening rather than the morning today, 47 minutes / 15 miles. According to the calorie-o-meter on the bike, that burned 800 calories. I know that's not 100% accurate, but I might need to pump up my food quantities slightly if I'm going to be doing that 3x or 4x per week. I'm in the position where I want to add muscle and lose fat, so it will be a little while before I hit the proper balance. All meals and eating were on target today. Excited about tomorrow's leg workout, it should be excellent. I've been reading the Encyclopedia of Bodybuilding and enjoying it very much, Arnold is a very inspirational guy! I don't have a ton of time to read it, so I think that before each workout I'm going to read for 30 minutes regarding the muscle groups that I'm targeting that day.
-0 points [96 points]

OCT 17: My leg workout was tough tonight, although I'm going to re-examine it, since I think I should be doing the exercises slower. I'm trying not to rush through them, but it's better to be careful. Eating was on target, which is great. I'm very happy with my dedication over the first half of this month, I feel like daily exercise is something that I'm going to stick to always.
-0 points [96 points]

OCT 18: I biked for 15 miles / 49 minutes tonight. I also added some additional foods to my spreadsheet. I really enjoy the accuracy that is presented when tracking via spreadsheet. Meal #4 was always coming up a bit short in calories, so I added a bit of low-fat cheese to it. Now I'm at the level I want to be at. I'm getting a perfect 20/40/40 split, and over time I can slightly ramp up the amounts / calories. I'm surprised at how fast the food is going - I'll need to cook more chicken tomorrow night, and make another roast on Friday (unless I want to go chicken-only on the weekend). Right now my menu is breaking down like this:
9:00 A.M. - 2 eggs, 50 ml egg whites, 55g Kashi Go Lean, Multivitamin
11:30 A.M. - 2 slices whole-grain bread, 100g chicken, pear
2:00 P.M. - 2 slices whole-grain bread, 100g beef, apple
4:30 P.M. - 100g chicken, 50g romaine lettuce, 50g red peppers, 50g green peppers, 30g low-fat cheese
7:00 P.M. - 31g chocolate weigh mixed with 250ml chocolate milk, one 35g Kashi cereal bar
9:30 P.M. - 200g peas, 100g beef
I've been eating this exact menu every day for two weeks, and it's working out great. I'm starting to switch it up slightly as I get a better handle on alternate foods that I can swap in and out . Overall though, I think it's contributing heavily to my progress.
-0 points [96 points]

OCT 19: All meals went well, and my workout was great. I ran out of chicken, so I cooked up some more tonight. I'm going to go shopping this weekend and get some more great food.
-0 points [96 points]

OCT 20: I got up this morning and biked for 45 minutes / 12 miles. I wanted to go further, but I was running late for work as it is. I'm sure I can fill that urge tomorrow, since I'm going to ride another 15 miles even though it's technically a rest day. Eating is on track, though tonight will be my cheat meal. Not sure what that will entail yet, since I'm going out to dinner with a friend. Even though I'm eating out, I'll keep it reasonable!
-0 points [96 points]

OCT 21: Today is my rest day, and I'm actually not feeling that well. All meals have been on track, but I'm just taking it easy. My triceps are really sore from Thursday's workout, which feels great. I can't wait to hit my biceps as hard tomorrow!
-0 points [96 points]

OCT 22: Eating was 100% today, which is very important. It seems like it's harder for me to stick to my eating schedule on weekends, but I'm really making the effort to do it properly. I don't want all the work I do during the week to be in jeopardy because of bad choices made on the weekend. I'm not even talking about eating junk food, but just missing meals because I'm busy and running around. I exercised back and biceps, which went well.
-0 points [96 points]

OCT 23: I made my usual two sandwiches and chicken salad to take to work today, and then I forgot them on the kitchen counter! Needless to say I was a bit scatter-brained, but I managed to stick to my plan by buying some food near my work. Since it came to almost $20, I'm certainly not going to forget my lunch again! I rode for 48 minutes / 15 miles on the bike tonight, which worked out great. I'm getting closer to the 45/15 challenge I laid out for myself! Tomorrow's leg workout is going to be intense.
-0 points [96 points]

OCT 24: My leg workout went really well today. I used slightly less weight but really pushed form. I also did an extra set of seated leg extensions at the end, and it was really tough. I always feel completely knocked out by these leg workouts. I also focused on really pushing my grip and holding the dumbbells for as long as I could when I was doing lunges. I could really feel it in my forearms. Meals were all eaten as planned, and I made it onto the first page for November's Challenge! No more clicking on "Page 2" next month!
-0 points [96 points]

OCT 25: Ate all meals as planned, and biked 15 miles / 50 minutes tonight. I had to pack 5 of my 6 meals, but it went off without a hitch. I also didn't get home until midnight, so it was a bit of a late night workout. I can't wait until tomorrow when I do chest / triceps / delts. That's going to be a very satisfying workout!
-0 points [96 points]

OCT 26: A co-woker was leaving for a new job today, so I went to the employee lunch. I took the healthiest option on the menu, but it still deviated from my plan so I must deduct a point. My workout went well tonight, I think I will be feeling it on the weekend!
-1 point [95 points]

OCT 27: I got up at 7:00 and biked for 50 minutes / 15 miles. I've been having a hard time making a go at things in the a.m., so I'm proud of doing it! I'm at my parents house this weekend, but I'm prepared for fit. I've got all the supplies I need, including my scale, weigh, and some protein bars! My eating has been on target, and I'm ready to keep it going. I've already started planning my November entry to this challenge, and I'm thinking of areas I want to improve in.
-0 points [95 points]

OCT 28: No exercise today, but I did eat on target. In the evening I had a cheat meal at a friend's house, a few slices of pizza and a few wings. It was good, but to be honest I would have preferred to skip it and just eat clean. I'm really feeling the positive effects of my weight training and healthy eating, so it feels very wrong to deviate from the plan. I know I'm probably taking it too far, but I was frustrated the few times this month that I wasn't able to control the food I was having. In a way, it feels like I've completely detached the pleasure from eating, which is a good thing. I'm now eating only for muscle growth, health, and fat loss. It seems crazy to think of eating a chocolate bar, or fast food, or anything that's just 100% junk. With November coming up, I'm really going to push it, to continue making progress. Some mornings I'm definitely noticing less gut when I get up... and that's a very good thing!
-0 points [95 points]

OCT 29: Today was my uncle's 50th birthday, so I joined in the celebration by eating Chinese food. Unfortunately, it cost me a point! I exercised afterwards, back and biceps. The back workouts feel great, and I'm going up in weight. The bicep workouts are tough, I'm finding it difficult to isolate them. I got an EZ Curl bar about two weeks ago, and I think that's helping me do the job... I'll measure my success by whether or not my biceps feel sore over the following days!
-1 point [94 points]

OCT 30: Sore biceps - check! I enjoy that feeling, it's strange how it comes one day after you exercise. My meals were all on target today, and I exercised on the bike for 50 minutes. A co-worker commented on my salad today, saying she was very impressed I brought a salad every single day. I told her that it's not hard, and she could do it too! I'm looking forward to taking my measurements tomorrow morning, so I can see where I went up and where I went down. I'm going to be even more dedicated in November, since I'm loving the success that I had in October.
-0 points [94 points]

OCT 31: Today was the final day of the month, and my leg workout. I did an excellent job on the workout, and ate all meals according to plan. My stats today were very encouraging - 1.75" off my waist especially!
-0 points [94 points]

End of Month Total: 94 Points

GOAL: Cutting

BODY TYPE: Mesomorph

COMMENT: Cutting 1-2 LBs per week

Basal Metobolic Rate = 2197 Calories
Active Metobolic Rate = 3405 Calories
Cutting Calorie Intake = 2405 Calories



WORKOUT SCHEDULE:
Monday: Weight training: Chest & Arms (PM)
Tuesday: Rugby Training or Cardio Training, 45 mins (PM)
Wednesday: Weight training: Legs & Abs (PM)
Thursday: Rugby Training or Cardio Training, 45 mins (PM)
Friday: Weight training: Back & Shoulders (PM)
Saturday: Cardio Training, 45 mins (PM)
Sunday: Rugby Match or Day Off


MEAL SCHEDULE:
Five meals per day - approx 480 Calories per meal. Macros 43:37:20. One cheat meal per week.


STARTING STATS:
WEIGHT: 225 lbs
BODY FAT: 22.5% approx

END STATS:
WEIGHT: 217 lbs
BODY FAT: 19.5% approx



DAILY LOG:

WEEK 1:
OCT 1: No Rugby Match, enjoyed rest day & ate clean. [100 points]
OCT 2: Chest & Arms done (sore!). scheduled meals eaten. [100 points]
OCT 3: Rugby Training done & scheduled meals eaten. [100 points]
OCT 4: Legs & Ads workout done & scheduled meals eaten. [100 points]
OCT 5: Had my scheduled cheat meal today at lunch with a friend, Mcdonalds! When i came back to work i took a quick look at their website for the nutritional stats. Here's the macro breakdown for a large McNugget meal with ketchup and a coke: kCal - 1025 Protein - 22g Carbs - 152g Fat - 37g Saturated Fats - 7g Fibre - 7g Salt - 5.5g! Sugar - 68g Don't think i'll be going back there for a long time! Cardio done despite a head cold.[100 points]
OCT 6: Missed workout (-1) because of a meal (-1) out with co-workers unscheduled. [98 points]
OCT 7: Missed workout (-1) ate scheduled meals. [97 points]

WEEK 2:
OCT 8: Day off. Ate scheduled meals. [97 points]
OCT 9: Chest & Arms done. scheduled meals eaten. [97 points]
OCT 10: No training or cardio done (-1). ate clean. [96 points]
OCT 11: Legs & Ads workout done & scheduled meals eaten. [96 points]
OCT 12: Rugby Training & all meals eaten. Still sore as hell from Leg workout! [96 points]
OCT 13: Back & Shoulders done & scheduled meals eaten. [96 points]
OCT 14: Cardio missed (-1), all meals eaten clean. [95 points]

WEEK 3:
OCT 15: Played rugby match & all meals eaten. [95 points]
OCT 16: Chest & Arms done. scheduled meals eaten. [95 points]
OCT 17: Rugby Training done & scheduled meals eaten. [95 points]
OCT 18: Legs & Ads workout done & scheduled meals eaten. [95 points]
OCT 19: Rugby Training done & scheduled meals eaten. [95 points]
OCT 20: Workout put off untill tomorrow, scheduled meals eaten. [95 points]
OCT 21: Played 5 aside soccer for cardio today, 90 mins. Did Friday's Back & Shoulders workout. Scheduled cheat meal in Subway, meatball sub and a coke, other scheduled meals eaten also. [95 points]
OCT 21: No rugby match so day off, scheduled meals eaten. [95 points]

WEEK 4:
OCT 23: Chest & Arms great workout - increased 10-15% on all but two exercises. scheduled meals eaten. [95 points]
OCT 24: Rugby Training & scheduled meals eaten. [95 points]
OCT 25: Legs & Ads workout done increased 5-15% on all exersizes. Scheduled meals eaten. [95 points]
OCT 26: Rugby Training & scheduled meals eaten. [95 points]
OCT 27: Travelled away for the night, had scheduled cheat meal & Back/ Shoulders workout postponed until i get home. [95 points]
OCT 28: Missed cardio session (-1) & had an unscheduled cheat meal while travelling (-1). [93 points]
OCT 29: Played rugby match & Back/ Shoulders workout done. All meals eaten. [93 points]

WEEK 5:
OCT 30: Chest & Arms workout postponed until tomorrow because feeling very unwell today. Should get the workout done after rugby training hopefully with enough energy to get through it. [93 points]
OCT 31: Rugby Training, Chest & Arms workout & scheduled meals eaten. [93 points]

Conclusions:
Good month, back to a good level of training & re-discovered the satisfactions of lifting. Reached my goal of cutting 2lbs a week - 8lbs in total & gained some mass aswell. Finished the month on 93 points - missed one weights session, four cardio & two unscheduled cheat meals. Not too disappointed because i focused more on my weight training than cardio. Diet has been the biggest & most important lifestyle change by far, so hoping to keep up the changes & gradually improve. Roll on November!

This is just what I need to bust through my cutting barrier!!! I am in.:tu: :gl:

GOAL: Cutting


COMMENT: Cutting 1-2 LBs per week


WORKOUT SCHEDULE:
Cardio 6 days a week
Work-out 3 days a week
1 rest day


MEAL SCHEDULE:
Six meals per day - 1800 cals a day. One cheat meal per week.


STARTING STATS:
WEIGHT: 183 pounds
BODY FAT: 15% approx
WAIST: 37.5"
ARMS: 14.0"

END STATS:
WEIGHT:
BODY FAT:
WAIST:
ARMS:


DAILY LOG:

WEEK 1:
OCT 1- I did my cardio and ate all meals as scheduled.
-0 points [100 points]
30 days left
OCT 2- I did my cardio, workout and ate all meals as scheduled.
-0 points [100 points]
29 days left
Oct. 3- I did my cardio and ate all meals as scheduled.
-0 points [100 points] (I was tempted by DQ, but I did not give in!!!!!)
28 days left
Oct. 4- I did my cardio, workout and ate all meals as scheduled.
-0 points [100 points] (I was tempted to stop my cardio this morning. I was tired. But I DID NOT!!!!)
27 days left
Oct. 5- I did my cardio and ate all meals as scheduled.
-0 points [100 points] (I was tempted by the family making cookies, but I did not give in!!!!!)
26 days left
Oct. 6- I ate some of the cookies made last night. -1 point [99 points] Everything else was on schedule.
25 days left
Oct. 7- Rest day. I ate 6 meals on time. (I ate my one cheat meal today for the week)
-0 points [99 points]
24 days left

WEEK 2: (rest from weights week)
Oct. 8- Not a good start to the week. I ate some leftover pizza and cookies from yesterdays cheat meal. -1 point. And missed meal at 3 pm. -1 point [97 Points]
23 days left
Oct. 9- I did my cardio and ate all meals as scheduled.
-0 points [97 points]
22 days left
Oct. 10- I did my cardio and ate all meals as scheduled.
-0 points [97 points]
21 days left
Oct. 11- I did my cardio and ate all meals as scheduled.
-0 points [97 points]
20 days left
Oct. 12- I did my cardio and ate all meals as scheduled.
-0 points [97 points]
19 days left
Oct. 13- I did my cardio and ate all meals as scheduled.
-0 points [97 points]
18 days left
Oct. 14- Rest day. I ate 6 meals on time. (I ate my one cheat meal today for the week)
-0 points [97 points]
17 days left

WEEK 3:
Oct. 15- Very Bad Day!!!!!! -1 for not doing cardio. I have a cold or something that has zapped my energy and ability to breath. Tomorrow I am doing cardio one way or another!! -1 for unplanned cheat. -1 for meals being off.
-3 points [94 points]
16 days left
Oct. 16- -1 for unplanned cheat. Get Focused again!!!!!!
-1 points [93 points]
15 days left
Oct. 17- I did my cardio and ate all meals as scheduled.
-0 points [93 points]
14 days left
Oct. 18- I did my cardio, workout and ate all meals as scheduled.
-0 points [93 points]
13 days left
Oct. 19- -1 for unplanned cheat.
-1 points [92 points]
12 days left
Oct. 20- I did my cardio, workout and ate all meals as scheduled.
-0 points [92 points]
11 days left
Oct. 21- Sick (nothing is working for me right now)
10 days left

WEEK 4:
Oct. 22- Sick (nothing is working for me right now) - DR tomorrow
9 days left
Oct. 23- Sick. Have to take meds for a week or so. I will try again next month. Sorry

M@'s Official October "100 Challenge" Post


GOAL: Six visible ab sections at rest.


COMMENT: I'm turning into one of those guys who's on a perpetual cut. So be it. I haven't hit my goal, but I haven't given up on it either. Maybe this will be the month I get my shit in gear?


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


NUTRITION
Modified SGX Program
1 Cheat Meal per Week (Meal, not DAY)
NO ALCOHOL

START STATS END STATS
Weight: 196.25# 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
OCT 1: 196.25 lbs | No Training | 1:09:00 Walk with Orion -- Nutrition: Poor [-8 points] -- I didn't commit to anything yesterday and wound up being pretty slack. Kind of suprises me since I was disciplined for most of the week and Saturday. Can't unring a bell. The -8 points includes beer, bad food, and missing this update yesterday. [92 points]

OCT 2: 199.50 lbs | TWM Week 3 - Session 3 | 24:44 Track run with Rick | 4000 M | 152 Heartrate -- Nutrition: Cheated in the evening and had beers [-3 points] -- I was seriously depressed last night. I indulged in beers and junk food to alleviate the mood. It would've been far better to just power through it and get to bed early. [89 points]

OCT 3: 194.50 lbs | No Training | 45:00 Treadmill @ 15% Incline | 2.46 mi | 142 Heartrate -- Nutrition: Perfect -- Busy day at work and was able to work in all my meals easily. Was pretty hungry even after eating a nice piece of Salmon for dinner so I had my evening shake about 45min early and that did the trick. Read and talked to my buddy Marc before getting to bed early. Good stuff. [89 points]

OCT 4: 194.75 lbs | TWM Week 4 - Session 1 | 23:17 Run Outside | 2.66 mi | 162 Heartrate -- Nutrition: Perfect -- I decided to modify the composition of my diet to include more carbs. The SGX method was, once again, screwing way too badly with my mood. Went running with Steve from work and his pace was rough. I could keep up with him but, as evidenced by the average heartrate for the trip, it's far too catabolic to continue. Next session I'll run at my own pace and meet him at the finish. [89 points]

OCT 5: 191.50 lbs | No Training | 45:00 LISS on the Recumbent Bike | 136 Heartrate -- Nutrition: Perfect! -- Sweet! Another day without points lost. I remember what this lifestyle felt like! I'm looking forward to my cheat meal and am not making extra excuses for the upcoming weekend. I'll be going to a concert and hanging out with my cousin...but won't be drinking or eating garbage. I've already got food ready to go with me. Nice. Only thing I need to adjust is that I should be drinking more water. [89 points]

OCT 6: 193.75 lbs | TWM Week 4 - Session 2 | 45:00 LISS on the Recumbent Bike | 137 Heartrate -- Nutrition: Perfect. Had some cravings in the evening but ignored 'em. -- Went to see "Cabaret" with Ashley. During the intermission they had the pastry cart out and the smell of fresh brownies, cookies, and cakes was intense. After the show Ash's friends wanted us to come to an afterparty with a bunch of drinking and more food but I was too tired to attend. Dropped Ash off and went home to sleep. [89 points]

OCT 7: 189.00 lbs | No Training | 45:00 LISS on the Recumbent Bike | 132 Heartrate -- Nutrition: Perfect -- I don't know whether I want to have my cheat meal tonight or tomorrow. I'd love to have it tonight, of course, but I kind of feel like it'd be easier to put it off for one more day than to go through an afternoon of NFL football with no indulgences tomorrow. I'm very much leaning towards putting it off. I can plan it today. :p [89 points]

OCT 8: 189.50 lbs | No Training | 45:00 LISS on the Treadmill @ 15% | 141 Heartrate -- Nutrition: Perfect w/Cheat Meal -- It's cheat meal day! I'm excited...although I just finished on-program meal #2 and am feeling kind of full. I know the cravings will come eventually and I've got all the gear prepped and in the kitchen, ready to fire. In the end, I probably could've avoided the cheat meal entirely. It made my stomach hurt. Definetly tasty, though. [89 points]

OCT 9: 194.5 lbs | TWM Week 4 - Session 3 | Run Outside | 22:12 | 2.62 Miles | 152 Heartrate | 8:28/Mile -- Nutrition: Perfect -- Another day down. Definetly see yesterday's cheat meal on the scale. That should be gone tomorrow. The cravings hit bigtime in the evening but it wasn't much of an effort to soldier past 'em. That final Nitrean shake really shuts 'em up. Maybe I should get some sugar-free sweet somethingorother like Jello and keep it around for when I get those urges. The sweet part really seems to take care of the craving. [89 points]

OCT 10: 190.25 lbs | No Training | 45:00 LISS on the Treadmill @ 15% | 142 Heartrate -- Nutrition: Perfect -- Another day down, plus I did a bunch of chores I'd been putting off for a while. Got everything done before 8:30pm and had time to relax before bed. Good stuff. [89 points]

OCT 11: 192.25 lbs | TAoW Week 1 - Session 1 | 23:35 Track Run | 4400m | 158 Heartrate -- Nutrition: Perfect -- I have to stop running at Steve's pace. He's too fast for what I'm trying to accomplish. It also left me feeling pretty bad. I swear that intense cardio leads to a seriously negative mood swing. It'd be worse except that the endorphin surge from the run helps mellow it out a bit. Still isn't anything I want to continue experiencing. Need. To. Stop. Running. So. Fast. That said: Another day with no points lost, woot! [89 points]

OCT 12: 189.25 lbs | No Training | 45:00 Treadmill LISS @ 15% -- Nutrition: Perfect -- Another evening with sugar cravings. I'm wondering when the hell these are going to go away. I've got a party to go to tomorrow (Friday) night and don't want to be wracked with cravings while I'm in an environment where it'd be easy to indulge them. I think I'm going to pack a Nitrean shake just in case. Overall, great freaking job so far. After the initial point loss at the beginning of the month I've been solid. It's showing in my body too. I'm getting leaner and more ripped. There will be progress in the end of month photos this time. [89 points]

OCT 13: 191.00 lbs | TAoW Week 1 - Session 2 | 45:00 Treadmill LISS @ 15% Incline | 140 Heartrate -- Nutrition: Gave in to hunger at the party and had a burger and a dog, plus two beers [-3 points] -- Alex's birthday party screwed up my nutrition...or rather, I screwed up my nutrition at Alex's birthday party. I was in a crappy mood 'cause I was hungry. What good is being fit if you feel/act like a bitch? [86 points]

OCT 14: 190.50 lbs | No Training | 45:00 Walk Outside -- Nutrition: Beers in Baltimore [-3 Points] -- Was kept out of my house by the federal government for "security reasons" for over five hours. Fucking assholes. Still stayed true to nutrition. Missed this update. [-1 Point] [82 points]

OCT 15: 192.25 lbs | No Training | 45:00 Walk Outside -- Nutrition: Perfect -- I felt uncreative for cheat day. Didn't have anything I was really craving and I "cheated" on Friday and Saturday so I stayed the course. Then dinnertime hit and the thought came to me: IHOP Breakfast Sampler. Hot damn. So good. Eggs, bacon, sausage, ham, hash browns, and pancakes. So incredibly awful for you. So incredibly tasty. It was a good cheat meal. [82 points]

OCT 16: 194.00 lbs | TAoW Week 1 - Session 3 | 24:54 Run Outside | 2.62 Miles | 157 Heartrate -- Nutrition: Perfect -- Weight session was excellent in the morning. The evening's run surprised me by how high my heartrate was. It didn't feel very challenging at all and I just kind of breezed through it. I also didn't dress warmly enough. The weather's officially changed and I'm going to have to start wearing warmer clothes for outside runs. Nutrition was spot-on. Nothing to write home about. [82 points]

OCT 17: 192.50 lbs | No Training | 45:00 Treadmill LISS @ 15% Incline | 141 Heartrate -- Nutrition: Perfect -- The fat, the fat, the fat...it's going awaaaayyyyyy. I look and feel leaner. I won't be at my target by the end of the month at this rate, but I'll be a lot better than I was on October 1st. That's all that matters to me right now. I can keep cutting 'til I get there. Slow. Steady. Disciplined. [82 points]

OCT 18: 193.50 lbs | TAoW Week 2 - Session 1 | 25:34 Run Outside | 158 Heartrate -- Nutrition: Perfect -- It's officially gotten "easy" to stick to my routine. Helps that I have a good book to read and am anxious to get to bed early so I can spend some time devouring it before sleep. I think the extra rest is helping my overall progress, too. I'm almost out of fish for dinner so it looks like I'll need to hit the grocery store tomorrow evening. [82 points]

OCT 19: 188.75 lbs | No Training | 45:00 Treadmill LISS @ 15% Incline | 141 Heartrate -- Nutrition: Perfect -- I think I read something about a high-protein diet giving you nasty gas. I've been cracking off some vile business in the evenings for the past couple of weeks and am wondering if it's because of the 280 or so grams of protein I'm consuming daily. My diet's in good shape right now and I'm loathe to tweak anything. In the long view; evening gas isn't an unacceptable side-effect. I'm gonna stay the course for the time being. [82 points]

OCT 20: 190.50 lbs | TAoW Week 2 - Session 2 | 45:00 Stationary Bike LISS | 140 Heartrate -- Nutrition: Perfect -- Uneventful day. Uneventful evening. Went to sleep at my normal time after some reading. Days like that make staying on-program easy. I'll see results tomorrow. [82 points]

OCT 21: 188.25 lbs | No Training | 43:00 Outside Run | 147 Heartrate -- Nutrition: Perfect -- Another easy day. I got some good, thick steaks at the grocery store on Friday. Cooked them along with some chicken breasts in the afternoon. Now I've got about eight quality meals sitting in the fridge, ready to fire. [82 points]

OCT 22: 190.00 lbs | No Training | 45:00 Walk Outside -- Nutrition: Perfect -- Ugh...I overdid it on the cheat meal and have been paying for it all last night and this morning. I guess three weeks of eating well has taken me out of "I can eat garbage and get away with it" condition. Next week's cheat should be more sedate...maybe. [82 points]

OCT 23: 195.00 lbs | TAoW Week 2 - Session 3 | 24:00 Outside Run -- Nutrition: Perfect -- Even with a carb infusion I was still hurting after the run. My overall calories are simply too low. I'm boosting by 200 as of today. Same good sources, just going to increase the portions slightly on my whole food meals. [82 points]

OCT 24: 191.75 lbs | No Training | 45:00 Treadmill LISS | 142 Heartrate -- Nutrition: Perfect -- I stayed up 'til 11:00 pm watching the World Series of Poker. I don't know why I do that. I love watching the programs but they'll just replay the damn things 500 times anyway. It's not like I'll miss anything. Bitch bitch bitch. [82 points]

OCT 25: 192.00 lbs | TAoW Week 3 - Session 1 | 24:00 Run Outside | 2.62 mi | 159 Heartrate -- Nutrition: Cheat dinner [-1] & Beers [-3] -- I was feeling lonely, isolated, and miserable for most of the day yesterday. Around 4:00 pm my friend emailed me about a happy hour downtown. I've been turnin' these things down left and right and the idea of staying home by myself wasn't something I could face. That said, I didn't have to drink or eat bad food while I was there. Those are decisions I made that run contrary to my fitness goals. So be it. [78 points]

OCT 26: 189.00 lbs | No Training | 45:00 Treadmill LISS @ 15% Incline | 142 Heartrate -- Nutrition: Fucked - Cheat Dinner & Beers again [-5] -- It's getting away from me again. [73 points]

OCT 27: 195.00 lbs | TAoW Week 3 - Session 2 -- Nutrition: Cheat Dinner [-1] -- I'm sick of these challenges. [72 points]

I'm done. No more updates.

FOLEY'S OCTOBER 100 CHALLENGE POST!

COMMENT:
This month I am going to go for it. I gave up last month, but I am going to try harder this month.

GOAL:
Slow cut
Keeping to my personal targets

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

MEAL SCHEDULE:
MON - FRI 6 meals a day, keeping to my plan ;) Two cheat meals per week maximum. No alcohol!
SAT & SUN - Eat clean, no counting meals ;)



STARTING STATS:
Weight: 176.5 lbs
Bodyfat: 14.53 %
Waist: 31.5 inches
Neck: 14.5 inches
LBM: 151.7194 lbs

ENDING STATS:

DAILY LOG:
Oct 1: KAYAKING TRIP (I'll try my best to keep to my plan) Well, so far, I haven't had any bad meals, but I haven't done my usual meal schedule, but I couldn't help, it due to kayaking today. If I can eat my dinner in 2 hours time, and then have my usual Meal 6, and not cheat, then I will not deduct any points. In the end , I ate my dinner, and then my 6th meal, so I am awarding myself no points for the day! 100 Points

Oct 2: Great workout this afternoon, went up on most of my lifts. Nutrition was spot on, 6 clean meals. Im ready to get lean. I have slightly upped my carbs on workout days, having more energy going into the gym is helpful. 100 Points

Oct 3: Well, I tried updating yesterday evening, but the forum was down for some reason. So, I am NOT one of those slackers, ok? I ate 6 clean meals, and I had no workout. Quite a boring day in fairness.

Oct 4: Today, the forum is working, so I am making my update ;) Nutrition was spot on, 6/6 meals eaten, and a good workout. I find upping my complex carbs on workout days really helps. But, if I do not lose fat at a good pace, then I may check this. So, another good day!

Oct 5: All meals perfect today, and no workout planned. I finish the day still with 100 Points

Oct 6: Well, no internet connection last night for some reason so no update. I forgot to eat my final meal, so I have to deduct 1 point. There was no chance, as I got in at 11:30 and was totally tired. 99 Points

Oct 7: Well, I didnt cheat yesterday, which is good. I went to a fayre, but it was crap LoL Refused some chocolate cake at dinner, so I'm proud!

Oct 8: My first real let down. I woke up late, had some bacon (without fat) and some scrambled egg. Then I went out to help with a kayak marathon race, and ate a bacon sandwich (-1 point) I then went to the shop and had a really fatty sausage roll (-1 point) and some Pepsi Max (-0 points, because it is like Diet Coke IMO) All in all, not a good day, but I doubt it will hinder my progress :) Still got dinner and a final meal to go. Next weekend WILL BE BETTER :nod: Edit: Had dinner, had some of the cake I refused last night (-1 point). So, I finish the day on 96 Points

Oct 9: Yay! A much better day. I had 6 clean meals, and a good workout. I also went to look at a new gym, near to me, that I had never seen before :doh: It has lots of freeweights, squat racks, benches, Cv equipment, and an altitude thing, walking at 26000 feet may be on the cards ;) Its £30 a month (dont know what that is in $US) and I get internet access, my own locker, and free advice. Sounds good to me. Just had my last meal, but ran out of peanuts :@ So I had to eat these assorted nuts, which had slightly more saturated fat than my peanuts, but oh well, its a 50/50 mix. Yay Im proud!!! 96 Points

Oct 10: A good day. Cant take long to update. All meals clean, weights tomorrow, looking forward to it. Increasing my protein intake. see what happens :) 96 Points

Oct 11: Great day. Great workout. No slip ups :) What can I say? 96 Points

Oct 12: Took my cheat meal today, pate on toast, yum. All the rest were spot on, Im good!!! Lots of coursework to do today for IT, and Im about to start doing practice exams for Geography, oh the joy ;) 96 Points

Oct 13: Great workout today. My arms are still hurting now :) All meals were perfect!! 96 Points

Oct 14: I wasn't allowed on the PC last night so no update. All means eaten fine, and I'm going to have a cheat meal tomorrow, probably a toasted sandwich. 96 Points

Oct 15: Well today nutrition was fine. Took my cheat meal, toasted sandwich and 2 small mars bars. YUM! Looking for to the week ahead, as I'll be counting down the days until I go (small) waterfall kayaking in Scotland!!! :D:D 96 Points

Oct 16: All meals were clean today, and had a good workout. I am still trying to get enough money to pay for the gym I will be going to, so for now I have to make do with the gym at my school. It is ok, but not good enough. 96 Points

Oct 17: All good so far. Decided to add some peanuts into Meal #2, I will see how that goes. Chicken Fajitas for dinner tonight, I cant wait :drool: All meals eaten perfectly yay :D 4 more days till I leave for Scotland. I bought some protein bars to take around my kayaking (workouts) so that I recover quick. I will choose clean foods as much as possible, and refuse alcohol, dessert and such like :P Back to today, awesome day for me :P 96 Points

Oct 18: It was my mated 18th today, so we all went out for a meal, and it was quite good nutritional wise. However, I let myself down.... 4 beers...... oh dear. 92 Points

Oct 19: All is well today except I missed a meal because there was nothing in the fridge that was healthy, so that's not my fault. Packing for Scotland tomorrow, so I may not be able to go to the gym. 92 Points

Oct 20: Well, an ok day today, but ate some bad food, cheese and bacon toastie. Im all packed to go away, so hopefully Ill come back in one piece. Retired 20/10 at 21:31 Im doing that because I want to start a fresh in November, when I wont spend a whole week away from the gym and my good foods.

Oct 21: SCOTLAND KAYAKING!

Oct 22: SCOTLAND KAYAKING!

Oct 23: SCOTLAND KAYAKING!

Oct 24: SCOTLAND KAYAKING!

Oct 25: SCOTLAND KAYAKING!

Oct 26: SCOTLAND KAYAKING!

Oct 27: SCOTLAND KAYAKING!

Oct 28: SCOTLAND KAYAKING!

Oct 29: SCOTLAND KAYAKING!

Oct 30:

Oct 31:

Wilderbeast's 100 Challenge post

GOAL: Overcome laziness, reverse trend of slipping into a unhealthy lifestyle because I am "injured". Guess you could call it transitioning back to maintenance.

COMMENT: I have been letting a injury be an excuse for too long and it doesn't seem like i am going to get the problem sorted this year. I am going to have to use mostly upper body work and very isolated leg work. Hopefully my arms will cope with the cardio load as lower body cardio is unavailable. I haven't tried a recumbent bike yet so that might get factored in if it works out.

WORKOUT SCHEDULE
Monday: Arm bike, 45 mins (aerobic, fasted) (AM); Weight training: Back (PM)

Tuesday: Arm bike, 45 mins (aerobic, fasted) (AM)

Wednesday: Arm bike, 45 mins (aerobic, fasted) (AM); Weight training: Chest (PM)

Thursday: Weight training: legs (PM)

Friday: Arm bike, 45 mins (aerobic, fasted) (AM);

Saturday Swimming, 45 mins (aerobic, fasted) (AM);

Sunday: Rest

MEAL SCHEDULE
Six meals per day, two cheat meals per week.
Record all food that I consume in a log.

Changes to plan.
7th of October have decided to do 3 whole body workouts a week as splits are not leaving me with much work i can do in each session. I cant do any compound movements so lots of isolation work 3 times a week will have to do me.

DAILY LOG:
Oct 1:[100] points. All went to plan. I preserved them 100 points
Oct 2 :[97] points -3. I got locked out of my room by a over zealous landlord. That single event chewed into the days points like a manic pacman. I missed two meals and my cardio before getting back to plan.
Oct 3:[97] points. All back on track :tu: Yesterday was just a blip.
Oct 4:[96] points. -1 Got trapped in a long meeting that i wasn't planning on being in and missed a meal. Moral, plan for the unexpected.
Oct 5:[95] -1 point Work DSL went down but the rest went to plan.
Oct 6:[94] -1 point Dads birthday didn't get home in time to update but managed cardio and kept my cheat meal to a meal rather than a day.
Oct 7:[93] -1 point Swimming is a big no no had to give up after 5 mins as it was too painful. I thought it would be easier but i guess it puts quite a lot of demand on the abdominal muscles. Had second cheat meal in the student union. The waitress was very amused by my double meal order. If its a cheat meal anything goes :nod:.
Oct 8:[93] everything went to plan apart from 2 jelly beans and a polo.
Oct 9: [93] Did first full body workout. It felt much better although it took about an hour and a half. I need to stop swanning about and get on with it!!!
Oct 10 :[92] didn't sleep at all so didn't feel like doing cardio. I have no clue why i didn't sleep but got into the swing of things and ate properly all day.
Oct 11 :[91] -1 I have that familiar ache that says you didn't get enough sleep and my arms are shot after cardio. I had to to keep slowing down and couldn't keep my heart rate up. Everyone at work has some kind of flu illness and I think i am falling foul of it. Missed a meal which is the reason for the -1. Its very tempting to just drop out and not update as i haven't had any results yet and i am very goal orientated. It feels like it is such a half hearted effort.
Oct 12 :[91] I don't seem to be ramping up my energy levels like has happened before and while it looks good on paper its not getting easier. I ate all my meals and did the cardio but i have definitely caught the bug going round.:cry:
Oct 13 : [91] Thats it no more, the slow drain of points stops here! I just convinced myself to walk to work just so i didnt lose another point because of missing the update (For some strange reason my laptop packed up today :cry:) Everything else went to plan.
Oct 14 : [91] I cant believe i forgot how my head works. Give it half a chance and it will procrastinate. Simple solution dont stand still long enough to think about it. Now i need to figure out a cheat to earn them lost points back. John should have a rule for demonstrating uber self control for example going to a pizza party and eating salad. I suppose the second option is to wait until next month.
Oct 15 : [91] cardio was disrupted by a file alarm went back and did it later in the day food spot on.
Oct 16 :[91] everything spot on !
Oct 17 :[90] Couldnt do cardio as i was at work earlier than the gym opened and didnt finish till late. Had a long walk the scenic way home but it couldnt be called cardio. I knew the day was going to be tuff so i had all my meals ready to go which kept that in order.
Oct 18 :[90] Much easier day along with a cheat meal.
Oct 19 :[90] Had to squeeze cardio to get it in but everything went to plan.
Oct 20 :[86] -4 Family emergency wrecked the day and i didnt get to update missed exercise and had a afternoon/ evening of not eating which i consider worse than eating badly.
Oct 21 :[83] -3 cardio was two hours of walking around sorting stuff out. My priority isnt me for the moment so i think the points will drain away. Did my best to curtail point loss but still lost three as i didnt lift and dropped down to three meals a day. I grabbed a shake to cut the meal loss to only 2.
Oct 22 :[83] Managed to rain it in and get back on track.
Oct 23 :[83] Geezs my arms ache today everything went to plan but keeping my arms up to type was a real burden. I did some gardening in a rush on sunday and thats what i am blaming
Oct 24 :[83] Cardio went well. Tried out a stepper and found it to be
relativly pain free so my arms got a well needed rest. Its far easier holding a constant heartrate using my legs. Food went to plan.
Oct 25: [83] Everything went to plan had a good workout proberbly because my arms were a bit fresher from the leg based cardio yesterday. Food was good although i think i am going to have to tighten up the macros for next month.
Oct 26: [82] -1 All went well but one meal that got spilled on the floor.
Oct 27: [82] Had a migraine in the PM. Technically I ate all my meals but two didnt provide any nutrients. I should have made them jam sandwitches so they tasted better on the return. Cardio was done in the AM so the 82 holds fast.
Oct 28: [81] Had a cheat today -1. I was very hungry after breakfast because of the lack of food from the night before. Had a large helping of cottage cheese and whole grain bread which filled me up nicely without doing too much damage. For cardio I used the stepper again and it seemed to go ok at liss speeds which for a unfit wilderbeast are pretty slow.
Oct 29: [81] All went well :cool:
Oct 30: [81] All went to plan ! Must make my entry for next month
Oct 31: [80] Missed one meal because i was in the meeting from hell and couldnt escape.

GOAL: Cutting


COMMENT: I added some fat during summer. Time to get rid of it and get back on the discipline train.


WORKOUT SCHEDULE
Sunday: Elliptical, 50 mins (aerobic, fasted) (AM); Weight training: back & traps (PM)
Monday: Elliptical, 50 mins (aerobic, fasted) (AM); Weight training: chest & abs (PM)
Tuesday: Elliptical, 50 mins (aerobic, fasted) (AM)
Wednesday: Elliptical, 50 mins (aerobic, fasted) (AM)
Thursday: Elliptical, 50 mins (aerobic, fasted) (AM); Weight training: legs (PM)
Friday: Elliptical, 50 mins (aerobic, fasted) (AM); Weight training: shoulders & arms (PM)
Saturday Elliptical, 50 mins (aerobic, fasted) (AM)



MEAL SCHEDULE
Six meals per day, one cheat meal per week starting Oct. 14. Days that can't Stick to Schedule must try hardest(there will be four of these).


STARTING STATS
WEIGHT: 191.8 lbs
BODY FAT: 22%
ARMS: 13.5"
CALVES: 16"
CHEST: 41"
FOREARMS: 11.25"
HIPS: 42.5"
THIGHS: 24.5"
WAIST: 38"
WRIST: 7"


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


DAILY LOG:

OCT 1: Today I ate Clean, but could've tried a little harder - did cardio and weights (it was one of the four days I knew would be difficult to be spot on)
-1 points [99 points]
OCT 2: Today I was almost perfect except I missed a shake. I really need to stay on top of my timings too as I got them off. I'm taking off 2.
-2 points [97 points]
OCT 3: It's shot to hell already, couldnt get to bed on time last night, woke up late missed cardio and missed 2 meals already...unacceptable. I will re-orient tomorrow and learn from this mistake.
-5 points [92 points]
OCT 4: Slowly but surely? I don't know, I am getting kind of depressed with my seeming inability to get it together. I need to find my mental barriers and overcome them. Today went well, except for 2 unscheduled cheat meals in place of others. I did some extra on the ellipical this morning to make up for yesterday. Tomorrow is leg day - the dreaded SGX type leg day that I havent done in a while. Oh boy.
-3 points [89 points]
OCT 5-21st: A very shameful showing. I just lost the battle with my mind during this time. No Excuses. So what now? Well, I'll pick up and hopefully learn from this. I feel fat, look unhealthy, and have been failing in a lot more areas than this. What's this mean? Very little. I can change this and I will. So I am going to do this: Picking it all back up the 22nd (Sunday) and hoping I can hang on to what the maximum points I could have from that will be (10 days so 33 points). Instead now of looking at this as the 100 challenge, I am looking at it as the 33 point challenge. Looking back I will learn from the 100 challenge but looking ahead I will strive toward the 33 challenge (and then next months 100 challenge!).
-56 points [33 points]

Okay, count me in. I don't have a lot of time to be involved but I do have time to post this - I'll keep myself accountable here and through my blog. Sounds like fun!

GOAL: Half Marathon (ultimately Full Marathon, then Ultramarathon)

COMMENT: This is one month out of a 2-year plan to run a 50 mile ultramarathon. I am training for the Atlanta Half Marathon on Thanskgiving Day - at the end of October I'll run a 10K, then the half in November, then the Georgia Marathon in March, followed by a 50m the end of 2007. I am not currently training for speed - my goal is just to finish the distances in a decent time frame (9-minute mile pace for shorter races and 12-minute mile pace for longer ones)

WORKOUT SCHEDULE

Note: due to my work schedule, etc, my goal is to complete all workouts in the week but not necessarily on the same day, i.e. sometimes I may shuffle days but all workouts must be accounted for.

Monday: Strength - yoga or other bodyweight routine, and flexibility
Tuesday: Mid-distance run (4 - 7 miles, changes each week)
Wednesday: Short, flat run (2 - 3 miles on treadmill)
Thursday: Second mid-distance run plus strength and flexibility
Friday: Day of rest (will sometimes shuffle this)
Saturday: Cross-train or easy run (hiking, swimming, etc)
Sunday: Long run (6 miles ... up to 10, then beyond for the marathon, etc. training)

MEAL SCHEDULE
Not strict on the meals per day. Must eat "clean" meaning no refined foods, foods with added processed sugars, etc. Basically whole carbs, fruits, lean proteins, etc. Schedule is basically:

Morning - fruit
Breakfast - complex carb (oatmeal, cereal, etc)
Lunch - any mix depending on whether I feel I need protein or not
Dinner - lean protein and veggies

Rules are two splurge meals per week, multivitamin every day, extra vit C on days after long runs, and some healthy fat whether oil blend or cold water fish each day

STARTING STATS
WEIGHT: 215
BODY FAT: 16% <-- guess, not measuring too closely
WEEKLY MILEAGE: 16

END STATS
WEIGHT: ???
BODY FAT: ???
WEEKLY MILEAGE: ???

DAILY LOG (Click on dates to read full journal entry)

OCT 1: [100 pts] Had a great day of rest. Ate clean and don't intend on breaking that tonight. -0 points.

OCT 2: [97 pts] Woke up bright and early at 5am and did my strengthening exercise. Went into an early meeting/install. Brought some healthy choices but temptation at the office (corn chips and peanut butter crackers - then I did the typical "fuggagetaboutit" and had some sweets at home, too) got the better of me so I -3 pt = lose three points for nutrition. This will be my biggest challenge but also by far the most important component of my journey - every extra pound I carry is multiplied over every footfall in my races so I gotta get this 100%. I had a splurge last night but that is in the realm of 2 allowed, so only 1 more splurge until next Sunday.

OCT 3: [96 pts] Woke up again and did a nice 4.5 miler. Nutrition is 100% on check so far today and no plans on derailing myself. This time I will NOT put myself in a position to come back and adjust points. I'm holding onto my 97! Er, not - make that 96. Okay, so we just hit a major milestone with a rollout with a new customer so the boss came in with -1 pts (cake) and YES, I had a piece.

OCT 4: [96 pts] Okay, I slept in a bit today but that's fine because I'm working from home and was up late last night. I did my 25-minute yoga strengthening routine followed by a nice, flat 3-mile run on the treadmill at a 9-minute mile pace. Details posted in my "Road to Ultra" (link in signature). So far, so good nutrition-wise - apple after the run, then a high-fiber all natural low glycemic shake, will have pumpernickel bagel and eggs for lunch, and the rest? We shall see. TONIGHT IS LOST!!!!!!!!!!!

OCT 5: [96 pts] Still going strong! Despite a busy work day, still not only kept on target with my nutrition but ended up changing my schedule to still get in my run and had a phenomenal personal best! LOVED LOST LAST NIGHT!

OCT 6: [96 pts] Well, holding strong after a rocky start. Day of rest today. Nutrition spot on.

OCT 7: [96 pts] Still going strong! Today was an easy hike up Kennesaw mountain and a splurge day (pizza and ice cream tonight). Click on the date for more details in the blog.

OCT 8: [96 pts] Nice 7.5 miler today - personal record - feel phenomenal.

OCT 9: [96 pts] All good in the hood.

OCT 10: [95 pts] So last night I had an unplanned splurge. I could count it towards my meals for the week but let's face it: it wasn't part of the plan. So I lose -1 point for unplanned splurge. Other than that, rocking on rolling.

OCT 11: [95 pts] Solid run, so far great nutrition.

OCT 12: [95 pts] Quite the experience.

OCT 13: [95 pts] Day of rest ... ahhh.

OCT 14: [95 pts] Semi-rest (hiking/cross-training) and a second splurge meal. Looking forward to a long run tomorrow (8 miles).

OCT 15: [95 pts] WHEW! What a run ....

OCT 16: [95 pts] Wife's b-day, I got a fever, so keeping it short, will update more tomorrow - catching up on sleep

OCT 17: [94 pts] Well, I came down with a bit of a fever, so no workouts. I'll take -1 points for not working out as planned even though there is a good reason. Adjusted my schedule for the week and managed to get my updates in so it's all good. Still running a 10K this weekend.

OCT 18: [94 pts] Recovering fast, had a great run today.

OCT 19: [94 pts] Had a grueling run ... but did it.

OCT 20: [94 pts] Rest day

OCT 21: [94 pts] Another rest day ... 10K tomorrow

OCT 22: [94 pts] Great race

OCT 23: [94 pts] post-race REST

OCT 24: [94 pts] Ahh, great 5-miler. Is it the 24th already?

OCT 25: [94 pts] Ran hard, stayed strong.

OCT 26: [94 pts] Ouch.

OCT 27: [93 pts]: -1 point for not posting earlier, but this was a rest day.

OCT 28: [93 pts]: Another recovery day - going for the long run on the 29th (9 miles).

OCT 29: [92 pts]: Nice long run, was exhausted and so -1 pts for not updating on time

OCT 30: [92 pts]: Rest ... did a strength/yoga

OCT 31: [92 pts]: Quo erat demonstratum. Done. Did a run, now resting, will post my update later, wow, what a month - great experience participatingi n the challenge!

GOALs:
lose 10lbs
Stop smoking.. (1 points off per smoke)
No alcohol... (1 points off per drink)
Feel better about myself..
Eat under 28 in weightwatchers points..


COMMENT: The last year I have been real bad.. Currently smoking (15 a day) and drinking about 5 times a week (yeah I know.. not good).. Every day I feel a mess and self confidence is at an all time low.. Things have to change.. i don't want to go to over the top straight off and set myself un-achevible goals, so excuse the lameness of my schedules.. oh yeah I eat like rubbish too.. (not really badly, but could do better) .. I am just going to do cardio this month and then crack into some weight training next month.. I will however go for a basic routine (just to kick things off) of 20 of Situps, Pushup inreasing by 2 each day...


WORKOUT SCHEDULE
Monday: Run, 30 mins
Tuesday: off
Wednesday: Run 30 mins
Thursday: Run 30 mins
Friday: Off
Saturday: Bike ride , 30 mins
Sunday: Run, 30 mins

MEAL SCHEDULE
Five meals per day, one cheat over the weekend.


STARTING STATS
WEIGHT: 198 pounds
Hgight: 6 foot
BODY FAT: TBA
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG

I'm on board.
My main criteria are cardio and diet.
Cardio.
A. Daily cardio on rising from bed. Currently doing HIIT.
B. A second workout in the afternoon or evening of either cardio or weights.
Diet.
C. Stick to 5-6 small meals daily. Maintain the pocket-book food diary and spreadsheet calorie calculation.
D. Continue daily multi-vitamin/mineral, vit C, carnitine, and flax oil supplementation.

BW 149.6. Ne 47, Ch 134, Wst 141, Hi 128, Th 85.

Sun. AM fasted cardio HIIT row. PM cardio.
Mon. AM fasted cardio HIIT row. PM weights.
Tues. AM fasted cardio HIIT row. PM weights.
Wed. AM fasted cardio HIIT row. PM cardio.
Thur. AM fasted cardio HIIT row. PM weights.
Fri. AM fasted cardio HIIT row. PM cardio.
Sat. AM fasted cardio HIIT row. PM weights.

GOAL: Lose fat/maintain strength.

-----

COMMENT: I've gained 123lbs since I graduated college two years ago (from 231lbs-12% bodyfat to 364lbs-unknown bodyfat). I had lost 41lbs from may 17th to september 13th of 2006, but these last 2 weeks have been wasted eating fast food and I'm sure that I've gained 10-15lbs of that weight back. I begin graduate school on January 16th. I will lose 60lbs by then, this first month (october) I will lose 20lbs.

-----

WORKOUT SCHEDULE
Monday: Stationary bike, 45 mins (aerobic) (AM); Weight training: chest & triceps (PM)
Tuesday: Stationary bike, 45 mins (aerobic) (AM); Weight training: back & biceps (PM)
Wednesday: Stationary bike, 45 mins (aerobic) (AM); Weight training: legs (PM)
Thursday: Stationary bike, 45 mins (aerobic) (AM); Weight training: shoulders (PM)
Friday: Stationary bike, 45 mins (aerobic) (AM); weight training: misc-abs, forearms, etc (PM)
Saturday Stationary bike, 45 mins (aerobic) (AM)
Sunday: Stationary bike, 45 mins (aerobic) (AM)

-----

MEAL SCHEDULE
four to six meals per day, one cheat meal per week.

-----

STARTING STATS (I will weigh and measure myself on the 1st and edit this post)
WEIGHT: 340lbs
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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

-----

Start: 100 points

[Week 0]
01.Oct.2006: [98 points]
What a way to start this challenge! I just finished up a double at work (7pm-3pm MT, 20 hours), and the Bear's play tonight! So I'll deduct 3 points from my score. No problem though, I'll get a GOOD nights sleep tonight and hit it up in the AM tomorrow.

[Week 1]
02.Oct.2006: [96 points]
Excuses excuses...Got called into work tonight and tomorrow night. Lowest score ever, here we go.
03.Oct.2006: [94 points]
Another great day! Not.
04.Oct.2006: [82 points]
Nope.
05.Oct.2006: [90 points]
Another 'not-so-good' day.
06.Oct.2006: [87 points]
07.Oct.2006: [84 points]
08.Oct.2006: [82 points]
Blah.

[Week 2]
09.Oct.2006: [100 points]
10.Oct.2006: [100 points]
11.Oct.2006: [100 points]
12.Oct.2006: [100 points]
13.Oct.2006: [100 points]
14.Oct.2006: [100 points]
15.Oct.2006: [100 points]

[Week 3]
16.Oct.2006:
17.Oct.2006: [100 points]
18.Oct.2006: [100 points]
19.Oct.2006: [100 points]
20.Oct.2006: [100 points]
21.Oct.2006: [100 points]
22.Oct.2006: [100 points]

[Week 4]
23.Oct.2006: [100 points]
24.Oct.2006: [100 points]
25.Oct.2006: [100 points]
26.Oct.2006: [100 points]
27.Oct.2006: [100 points]
28.Oct.2006: [100 points]
29.Oct.2006: [100 points]

[Week 5]
30.Oct.2006: [100 points]
31.Oct.2006: [100 points]

GOAL: Cutting

COMMENT: I've been bulking up since May and now I have some fat to lose. I'd like to get to around 210-215 and not lose any muscle size. Looking forward to this challenge!

CARDIO SCHEDULE
45 minutes on the bike seven days a week. Fasted.

WORKOUT SCHEDULE
Workout #1: Shoulders, arms.
Workout #2: Legs.
Workout #3: Chest, back.
Abs every workout day.
6 days on, 1 day off. Or 5 days on, 2 days off when I need more rest.

MEAL SCHEDULE
Six meals a day, maximum one cheat meal per week. Carbs allowed PWO only.

STARTING STATS
WEIGHT: 224 pounds
ARMS: 17.00"
CALVES: 17.75"
THIGHS: 28"
STOMACH: 37.5"

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

DAILY LOG
OCT 01: [100 Points] Ate all my meals and did my morning cardio. First zero carb day (not including vegetables) in a long time. I'm excited to get lean again.
OCT 02: [100 Points] Cardio, weights, and planned meals today.
OCT 03: [100 Points] Great workout yesterday, first good workout since I started my cut 10 days ago. I have some challenges this week because an old friend wants to have lunch, it is my wife's birthday, and some other new friends of my wife want to have dinner. I don't want to be rude but I don't want to succumb to three cheat meals. We'll see how it plays out.
OCT 04: [100 Points] Cardio, diet, weights all done as planned.
OCT 05: [100 Points] Did cardio, had my first cheat meal and first rest day this week. If I have another cheat meal or drop below 5 workouts then I will subtract a point.
OCT 06: [100 Points] On target again. Lost 3 pounds this week and a little off the waist. Strength may be dropping a little.
OCT 07: [100 Points] Good legs workout.
OCT 08: [99 Points] Wife's birthday today. Went for a nice bike ride this morning and we went to the park today where I grilled some hamburgers, potatoes, and asparagus w/ olive oil. Had a good time, second cheat meal this week so I'm subtraciting a point.
OCT 09: [99 Points] Switched up my weights routine a little, moving to a 5 day split so I can concentrate more on each muscle group. Felt like I had regained some strength yesterday. Cardio and diet in check.
OCT 10: [99 Points] Had a nice bike ride yesterday. I had to take my first rest day of the week, so it was a low/no carb day. Felt pretty miserable in the evening but I feel better this morning.
OCT 11: [99 Points] Very tough day, lots of emergencies at work to deal with. I had to work late and almost missed my workout and a meal but I managed to get both in.
OCT 12: [99 Points] Good shoulders workout. I'm enjoying my new routine.
OCT 13: [99 Points] Still going strong. Going out of town this weekend and I may lose a couple points but I'm not worried about it because I've been very strict and exceeding my goals so I want to enjoy myself for a couple of days, but still stick within maintenance.
OCT 14: [98 Points] Missed cardio. Out of town right now. Had a great dinner last night with an old friend.
OCT 15: [94 Points] I had 2 unplanned cheat meals, missed cardio and missed a weights session this week. Enjoyed my trip though and now I'm back on track.

Zbak's Official "100 Challenge" post

GOAL: Cutting


COMMENT: I had a fairly bad month in September. I wouldn't say I regressed in my state of mind, but I did cheat too often to be comfortable. A back injury in mid-September has kept me outa the weight room for bout 18 days now, but I am breaking the door down to get back in. I don't think i'll be hitting it too heavy for a while now, but the goal with the challenge for me is consistancy. Allergy season is in FULL bloom now, and even if its a short year, it'll probably last all the way through October, so the challenge is to help with that excuse/hurdle as well. I'm also going to try to clean up a few things I do right now that aren't the basic eat clean/lift heavy ideals. I'd like to cut my "dirty clean" food like sandwhiches to once a day, and try to get at LEAST 7 hours of sleep a day. I may add some goals before tonite if I can think of any...EDIT: no more than 2 non-water drinks and a cup of coffee a day.


WORKOUT SCHEDULE
Sunday: Weights AM, Cardio PM (chest, calves)
Monday: Weights AM, Cardio PM (quads, shoulders)
Tuesday:Weights AM, Cardio PM (core)
Wednesday: Weights AM, Cardio PM (back, triceps)
Thursday: Weights AM, Cardio PM (hammies, biceps)
Friday&Saturday: I'm gonna say do SOMETHING athletic one of these days. I usually go play baseball every other week, and I'd like to start golfing again, even if my rat-bastard friends won't put the damn beer bottles down to go with me. Sorry, venting there...If I can't GO anywhere, I have to hit the baseball tee and jump rope for 30 minutes on Saturday. If weather doesn't permit ANYTHING outdoors, and I haven't thought of anything to go do indoors for fun, I gotta go to the gym and attempt my first HIIT sessions.(I hope the weather holds)



MEAL SCHEDULE
My normal meal schedule for Sun-Thur(work days)2300-2500 calories. Weekends I can drop to 2000 a day. 6 Cheat meals planned with 1 per weekend and an extra during the week on weeks 2 and 4. Fortunatly the month starts on my "first" day of the week so its super easy to keep track of.

Supposed to get measured at 24HF at the end of the week.
STARTING STATS
WEIGHT: 172
BODY FAT: ?
ARMS: ?
CALVES: ?
CHEST: ?
FOREARMS: ?
HIPS: ?
THIGHS: ?
WAIST: ?


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



OCT 1: Ate all my meals and finally got back into the gym(100 pts)
OCT 2: Ate everything and did muh squats! Had to run back home to get my sleep after going to the toy/grocery/blockbuster stores. On a non-challenge day, i woulda screwed around instead of getting my sleep and would have only gotten 5 hours. The challenge is working already.(100 pts)
OCT 3: Finally screwed the pooch. Ate well and had some ok workouts, but spent too much time playing with my new toy (http://video.google.com/videoplay?docid=-6412997204832278474&q=aero+ace&hl=en) at a friends house got to sleep an hour late.-1 (99 pts)
OCT 4: Meals? check...Exercise? check....Sleep?...got to bed like i'm supposed to, but couldn't go to sleep. Doesn't count off a point, BUT i'm still going to feel like crap today.(99 pts)
OCT 5: Did everything according. Didn't get good news on my measurements, but i'm choking that up to fluxuations. Just keep hitting the weight room and being good in the kitchen.
OCT 6 Diet was good, and I got to play golf so I satisfied my weekend workout requirements.
OCT 7 Woke up really late, but got a few meals in pre-cheat that weren't so bad. Got to play baseball, and then go out for the planned cheat meal. Never has a tortilla with butter tasted so good! I like beer now and then, but the Dos equis I had was delicious. I guess it all comes with a week of being VERY strict. Unfortunatly, I didn't get to sleep on time because of all the play/eating shannagins. This is really a bad thing because I didn't sleep well on Friday night, as a wall of pollen seemed to collapse on Dallas. I think sleep is going to easily be my biggest problem[98 pts]
OCT 8 The lack of sleep finally caught up with me this morning and I didn't make my workout. On a plus note, it will extend my lifting into this next weekend and I won't have to find something to do in the rain that is expected.[97 pts]
OCT 9 Finally back on track. Food, workout, and sleep were good
OCT 10Got in chest and calves, ate well, and plenty of sleep
OCT 11Core day was in, and ate all meals.[97 pts]
OCT 12Did fine on this day, might move that "bonus lifting" to saturday, since i'm gonna be in Mesquite that day anyways.
OCT 13Missed a meal out with my friends...dern, and i had brought the food with me too. OH well[96 pts]
OCT 14Uggg, I just couldn't bring myself to drive 40 minutes 1 way to work out. no exercise for this weekend brings me down to 95. I had my cheat meal(overdue) and a few good meals and slept well. [95 pts] I'd better step it back up if I want to stay over 90 pts for the challenge. I think i'm gonna have to go to a 4 day split. Sundays are tough to get a good workout before church.
OCT 15Cool beans for this day[95 pts]
OCT 16 OK its time to suck it up. I'm doing nothing but making excuses and looking for quick fixes to help my motivation. I can make it in to do cardio every night, but after work I can't seem to get my butt in the gym for weights. No more excuses though.[94 pts]
OCT 17Ate well. Got stuck at work late, but managed a few crappy sets.[94 pts]
Oct 18 Didn't get to do cardio last night cause of traffic. Not going to count that off cause it was unavoidable. Got a good leg session, mabye too good. I was exhausted tonite and fell alseep standing at the fridge getting my cottage cheese, so I decided my body was telling me I needed to get that extra hour sleep. Had my 3rd cheat meal, so I got 3 more to go over the last 13 days this month. I'll have to count that lack of cardio off tomorrow. I might stop going to the gym twice a day next month. It will help my sleep so much more, and I might even start going to the gym for weights before work, which should help. Almost didnt get a PWO shake since I left mine at home. Fortunatly the friend I was having a cheat meal with had one I could bum. Thanks Danny[94 pts]
Oct 19Totally did not have access to the internet this weekend. My ISP, who has never been that great anyways, has been down since thursday. I got a good workout on this day and ate well all weekend cept for my cheat meal[94]
Oct 20 Ate well this day. [94]
Oct 21 Ate well, got my cheat meal, and played some baseball.[94 pts]
Oct 22 Did some grilling today. Yum. Dad goes in the hospital tomorrow morning. If they decide not to do anything and it goes well, I might still workout, since I won't have a good enough reason to go to the hospital. I hate hospitals.
Oct 23Well I might have to deduct a few points this week. I plan on trying to spend some time with my dad if at all possible before he has his bypass next week.[93 pts]
Oct 24A ok
Oct 25Had a good leg day. Had to lay down trying 1 extra rep on squat. I might could have got it, but to be honest I didn't have the "no fear" going since I just hurt my back 5 weeks ago. I hope I can get over this by the time i'm ready for my bulk. Food was good too.
Oct 26ab day good eats.
Oct 27ate good
Oct 28Cheat meal and played some baseball.
Oct 29ate ok...forgot post
Oct 30man forgot to post last night, and didnt work out cause of a not good enough reason...-2 pts[91 pts]
Oct 31 Had a TON of stuff to do today and didn't have time to workout. Finished with 90 pts, which isn't too bad. Caught up on the cheat meal i missed this month on the last day of a free Taco Cabana meal coupon:-)[90 pts]


.......

:whistle: GOAL: fat loss

COMMENT: I have lost about 55 lbs. in the past year and would like to lose about 45 more. My goal this month is to lose 5 to 10 lbs.

WORKOUT SCHEDULE

Two days weight training, rest day, two days weight training, cardio day, rest day. + 3 "extras" a week in the form of a hike or yoga session

MEAL SCHEDULE
Four meals a day, a carb and a protein at every meal, vegetable at least two of those meals

PLANNED TREATS
Two free meals a week. 1 drink per week.

STARTING STATS
WEIGHT: 198
BMI: 30.5
ARMS:
CALVES:
THIGHS:
WAIST:
HIPS:

END STATS
WEIGHT: 196
BODY FAT:
ARMS:
CALVES:
CHEST:
HIPS:
THIGHS:
WAIST:

DAILY LOG

DAILY LOG
OCT 1::tu: rest day - took a 40 min. hike - food right on plan - 198
OCT 2::tucool: interval training - yoga - food on plan
OCT 3::) interval training - food on plan
OCT 4::eat: rest day - free meal (first of two planned ones for the week)
OCT 5:;) interval training - 3 hrs. kayaking - diet A ok
OCT 6::whistle: Interval training - food right on
OCT 7::claphigh: End of week one - free meal - hour cardio - drink - all withing the parameters I set for myself. Ready for another week. This is helping me stay focused.
OCT 8::tucool: Made it through Sunday on plan, cooked for the week and hiked 1 1/2 hrs today even though it is rest day. Still have my 100 pts.
OCT 9::bb: interval training - perfect eating
OCT 10::claplow: interval training - still eating right - 194.75 this a.m. - daily weigh-ins a good thing for the time being, keeping me focused
OCT 11::tu: rest day - free meal - all planned for and made reasonable
OCT 12:;) interval training - good eats
OCT 13::madpimp: interval training - perfect food despite going to a cool party - my weekly drink
OCT 14::D - 5 mile hike - food on target - another week on the books
OCT 15::nod: - rest day - 1 free meal - the month is half over, this challenge has really helped me keep my focus because I don't want to lose any points and I want a cute outfit that is still a bit too tight (but getting looser) to be my Oct. 31 outfit. Hey I am wearing it no matter what but it will be better just a little looser!
OCT 16::blank: No internet yesterday - but, I did interval training and stayed true to my diet
OCT 17::flex: not my planned workout due to uncontrollable circumstances but I did hike 45 min. this evening and will count it and do what I planned to do today in the a.m. which would have been rest day - free meal - once again, not my plan but I get two this week and so one down and one to go
OCT 18::cool: 193 - morning hike - food good
OCT 19::nod: hike - good food
OCT 20:
OCT 21:
OCT 22:: 95 points left - a weekend of camping full of hiking and paddling but also food and wine. Dusting myself off and getting back in the game. I also see I can't use anymore simlies. I guess that was pretty silly anyway.
OCT 23:rest day - food good
OCT 24:low cal day - no exercise 94 pts. - the weekend got me all messed up, must workout tomorrow, I know some of it is water weight but it set me back bad
OCT 25:92 points - I was doing so good and the weekend just did me in. BUT, today I am starting over - again. Yesterday I didn't work out. I ate on plan until evening and then had an extra meal. Just because I lost it doesn't mean I can't finish strong. Enough of this foolishness. Off to do my workout.
OCT 26:workout done-food good
OCT 27:did good today with both food and workout
OCT 28:193 - Man! I screwd up at lunch today. Did get a grip though. 5 mile hike. 91 points
OCT 29:- good day
OCT 30: - no exercise, bad food 89
OCT 31:-today's another day, then end of the month, I did great the first 2/3 of the month and then lost it. I have a record of what I did at least. SO, I do think the challenge helped though I feel disappointed in the way I am ending the month. Will continue with a Nov. Challenge.

GOAL: Fat Loss
COMMENT: Looking at dropping 2-3lbs a week this month. I am traveling so I will have to be a bit creative with my workouts.

WORKOUT SCHEDULE
Move (cardio) 30-45 min everyday. Hit the weights 3-4 times a week. keeping it simple this month.


MEAL SCHEDULE
Six meals a day. Three of those being shakes. No alcohol (minus a glass of wine on cheat day).

PLANNED TREATS
One cheat meal a week.

STARTING STATS
WEIGHT: 204
BODY FAT: 25%
ARMS: 14.5"
CALVES: 15 1/4"
CHEST: 41.5"
HIPS: 41 "
THIGHS: 24.5"
WAIST: 44"

(tried to measure in the 'thickest' areas.' I will keep it consistent.)

DAILY LOG
OCT 1:
Everything on. Did 45 min of bouldering and took a 25 min hike. It was great. (100 pts)
OCT 2:
Meals were spot on and I can tell a difference already after being properly hydrated (alcohol intake has apparently been killin me--imagine that). Did cardio and hit the chest today. Also took a steam bath that was oh so needed. (100 pts).
OCT 3:
Meals great. Workouts good..cardio/weights. God, am I sore!
OCT 4:
Went to the Buffalo river to hike and camp. Meals were a struggle and added to my pack weight. However, I got all six in and even brought frozen chicken! Found a tree to do pull-up's on and was able to be creative with some rope and rock and had a great back workout. Hiked in 10 miles . (100 pts)
OCT 5:
Missed one meal :( but it was my mid morning snack that I left at base camp so not so bad. Bouldered and did a free climb today. Great cardio and over all body work. Slept like a baby last night. Love being away from all communication. nature....ah. 99 pts
OCT 6:
Texas and Oklahoma football game. I am in Dallas, TX right now. Being a former UT safety it is a bit embarassing to be at the percent of body fat I am at now. Oh, well. Tried not to cheat today (sat is my cheat day). Made it barely. Ran 7 miles today. So got my cardio in. Honestly though I was in bed and almost asleep then was like, shit, I did not keep my word about working out. Gotta get up. So, I did.
OCT 7:
Beer and dogs and football food. One meal was all I needed. I am not sure if my body liked it to well. Cardio and weights at the hotel early this morning. Did not update-1 pt (99 pts)
OCT 8:
(98 pts)-1 pt no update. Nothing thrilling. Cardio, shakes, chicken, but no hangover.
OCT 9:
(97 pts-no update). Back from the OU/Texas weekend. Big fun and I am not hurting like I use to be. Party time down there. Water intake is a bit low. I am still cramping up alot so I suppose my potasium and water need to be increased a bit. Had a good mt bike ride today. Wrecked but nothing broken cept my ego.
OCT 10:
(97 pts)Blonde and blue eyes. She was at a neat italian place in NY. She wanted to know if I wanted a drink... GD, diet. I said I had enough to drink for the night (water counts, ya know) but said I could sure use a smile and perhaps a diet coke. She giggled. We talked. But damn, I wanted that gin. And that Jen. We are suppose to workout in 5 hours. She said she has been on these forums a time or 13. Interesting. Diet on today. Workout on. Groove on.
OCT 11:
98 pts. Great workout. Diet went well. No comments on the chica. ;).

OCT 12:
97 pts. How did I miss a day of posting? All still goin well. Will update more detail tomorrow.
OCT 13:
Rock climbed. Hit the gym at 11:00 pm ---um can ya say OCD? Got it in. Diet was on. Seeing results today. First day.
OCT 14:
Day off from weights. Did cardio. Thinking about life partners and stuff. Do I want someone that likes wine or that likes exercise? Does there have to be a divide? I say not.
OCT 15:
96 points-missed posting
Starting to see some results. Abs are getting tighter. Face is getting thinner. Typically takes me a good 4 weeks before I see the progress I like. Steroids are helping this time--I AM KIDDDING, sheez.
Weights today--lower bod. Hurting already. Threw up twice (note: no shots of tequila before leg dayu--KIDDING AGAIN, sheez).
OCT 16:
95 pts missed posting
Cardio today. Busy with travel and consulting. Money=good. Clients buying wine=bad. Had a glass of a vintage Cab. Fantastic. Fit in my week. Wanted the bottle and boy did it want me. Ah well.
OCT 17:
95 points
Upper body. Boring meals. All shakes cept for Sashimi. Good stuff for an evening meal. Girl I was with snarled at the meal and started in on how all people who workout daily are egotistical. I agreed and left her there to pay the meal (okay, did not go down like that but dang close).
OCT 18:
95 points
Life is going by a bit fast and all personal drama is really wreaking havoc on my mind. Diet is fine. Workouts are going but I feel myself wanting to slack during the sessions.
OCT 19:
Rest day. Not taking these often enough. Stayed with my meal schedule though as it seems to do the body good. Imagine that.
OCT 20:
Wanted to suck down the alcohol tonight. Tough day with the business and ex-wife. Lots of negativity. Trying to be all Zen in my approach. Not doing so well at it. However, keeping my exercise and diet seems to be a rock for me.
OCT 21:
Did a Yoga class today. Enjoyable. Doing a 'body pump" class Monday morning. Kinda goes against my methods in the past but I am more concerned with just doing something everyday and getting back into my groove. Meals rocked as I cooked all day. Boy got skillz yo ;).
OCT 22:
chest/shoulder day. Meals went fine. I can tell the season is changing. The sad demon is popping up a bit more. Man I gotta get closure on some life areas.
I suck....
OCT 23:
Missed post
OCT 24:
Missed post
OCT 25:
Missed post
OCT 26:
Missed post
OCT 27:
Dang missed 4 posts that hits me at 91 points now. My cheat meal turned into a cheat day and into a cheat weekend and I feel like I gained 10 lbs. BLAH!
OCT 28:
I acutally gained 8 lbs. Some water no doubt. Damn. Oh, well, over all picture is good. Good work out and meals today.
OCT 29:
OCT 30:
OCT 31:

GOAL: Cutting

COMMENT: I am really wanting to lose these nasty 15lbs of fat I've been holding onto for what seems like FOREVER! Exercise is not a problem, I'm usually very active, but my diet leaves much to be desired. This month I'm going to do something I've never done before -- put all my energy into focusing on my diet.....here goes :tu:


WORKOUT SCHEDULE
Monday: Masters Swim Class
Tuesday: Weight training
Wednesday: Masters Swim Class
Thursday: Weight training; Hockey
Friday: Treadmill - incline walk (45 mins)
Saturday: OFF or optional bike ride
Sunday: Run (1 hour or more)



MEAL SCHEDULE
Six meals per day, one cheat meal per week, loosely follow Abs Diet plan

STARTING STATS
WEIGHT:
BODY FAT: %
ARMS: "
CALVES: "
CHEST: "
HIPS: "
THIGHS: "
WAIST: "


ENDING STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
HIPS:
THIGHS:
WAIST:

DAILY LOG
OCT 1: No cardio today. Enjoyed my weekly planned cheat meal. [99]
OCT 2:
OCT 3:
OCT 4:
OCT 5:
OCT 6:
OCT 7:
OCT 8:
OCT 9:
OCT 10:
OCT 11:
OCT 12:
OCT 13:
OCT 14:
OCT 15:
OCT 16:
OCT 17:
OCT 18:
OCT 19:
OCT 20:
OCT 21:
OCT 22:
OCT 23:
OCT 24:
OCT 25:
OCT 26:
OCT 27:
OCT 28:
OCT 29:
OCT 30:
OCT 31:

Necross's Challange...

COMMENT:
So after 3 months of good progress came the 1.5 months of stagnancy perhaps even backtrackting. So yeah university is hard extremely hard, especially engineering >.<. No time at all, on a typical day i wake up at 7 and go to bed around 2. Anyways i wanna make the most of university and it's gym. Most of october falls under what is the holy month of Ramdan under the muslim religion so i'll be fasting. That means no eating or drinking allowed from sunrise to sunset. Unhealthy when you plan to lose weight i know but i'll try. Sunrise ill eat and at sunset i'll have a light meal then go for my workout and cardio session and then ill have 2-3 meals at night, since i stay awake much of it studying. Ill be updating this post daily. This time there are absolutely NO excuses. If i can pull this off i prove my will power to myself. The workout routine and the cardio routine is the same old.


GOAL:
Cutting
15%-16% BF

WORKOUT SCHEDULE:
MON - Cardio, Abs, Biceps, Chest
TUE - Cardio, Legs, Hamstrings, Quadriceps
WED - Cardio
THU - Cardio
FRI - Cardio, Shoulders, Back, Wrist, Abs, Triceps
SAT - Cardio
SUN - OFF

MEAL SCHEDULE:
3-4 Meals a day with calories under 1700. 40/40/20 ratio

STARTING STATS:
Will post later.

ENDING STATS:

DAILY LOG:
Oct 1: Everything allright. Ate properly too. 3 meals in total. Rest today the workouts and the real challanges begin tomorrow. 100
points
Oct 2: My determination to keep everything on schedule was rock hard! All went fine after opening my fast went to the univeristy
gym, started my cardio no worries. Did 20 min on a stationary bike with 6.5 resistance, felt great. Got off...shit wobbly legs.
Went to geta drink. Waitied 4-5 mins and then went to the weight room. Started my barbell curl, shit happened. After my
first set i felt like throwing up. I was dizzy and all >.< dunnoe what happened but i came home. Ill be doing my upper body
workout at home today late at night other than that everything went as planned. 3 meals (a ton of diet coke and black coffe)
1560 Cal in total 30/33/18.

Oct 3: Bloody bogged down in assignments >.< no time to workout or cardio. Nutrition was crap too...-3 points for missing cardio,
workout and this update. 97 points.

Oct 4:Still bogged down in assignments, have a RPF and four other assignments due this friday. Really starting to get on my nerves
now, thats 2 days in a row that i missed out on cardio but nutrition was right on though.96 points.

Oct 5: Worst Fkin day ever..bloody assignments. Nutrition was alright. No cardio :( and another -1 for updating this late 94
points

Oct 6: Did my cardio alright nutrition was a alright not that great though. 30 mins on the stationary bike and then worked my legs. -1
for updating this late though.

Oct 7: University has been nothing but bad luck so far. I was formatting my computer this morning while studying linear algebra.
Wanted to format my C drive and install a clean copy of windows. My drive D contained all my data...everything from
assignments to pictures to workout logs, progresss pics stats etc...MAJOR SETBACK in EVERYTHING. Nutrition was good 3
meals, one before and two after fasting. Have to remake my food logs, workout logs and worst of all i have to redosome
assignments. The only good thing today was cardio. 20 mins at 7.5 resistance. I really pushed myself those 20 mins. It was
fun...94 points
Oct 8:
Oct 9:
Oct 10:
Oct 11:
Oct 12:
Oct 13:
Oct 14:
Oct 15:
Oct 16:
Oct 17:
Oct 18:
Oct 19:
Oct 20:
Oct 21:
Oct 22:
Oct 23:
Oct 24:
Oct 25:
Oct 26:
Oct 27:
Oct 28:
Oct 29:
Oct 30:
Oct 31:

i just realised i have my first midterms in Oct too :whistle: :whistle: this should be interesting...

i'll try this again. stats posted tomorow



Repairman Jack's Official October "100 Challenge" Post


GOAL: Fat Loss, Muscle Maintenance


COMMENT: I know I lost some fat and gain some muscle durning the last month, but where the hell is it!?!. People are saying that my arms are getting bigger, that my chest is looking good. I can't see a damn thing different. My stats from last month are pretty much the same as this month. It's fustrating. This month I want to workout twice as hard, eat the right combination of foods to see that change going on.


WORKOUT SCHEDULE: 5 Day Split(each week one group of bodyparts gets worked out only one day. So the following Monday I start out with Legs)
Example:
Monday: Chest/Triceps/Front and Side Delts
Tuesday: Back/Biceps/Rear Delts/Traps
Wednesday: Legs
Thursday: Repeat Mondays workout
Friday: Repeat Tues workout
Saturday: Make up any missed Cardio or Abs
Sunday: Make up any missed Cardio or Abs
Stationary Bike: 25 minutes 4days a week
Abs: 4 days a week



MEAL SCHEDULE 4 to 5 Meals a day. One Cheat meal a week. 128 oz of water a day



STARTING STATS
WEIGHT: 205
BODY FAT: 28% Tantia Scale
CHEST: 44.5
WAIST:37
STOMACH: 41(incorrectly put down as waist last month)
HIPS: 41
ARMS(flexed) 16.5 for both
FOREARMS: rt 13.5/lt 13
CALVES: 17 for both
THIGHS: 24 for both



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


DAILY LOG
OCT 1: no cardio/abs to make up. all meals eaten. all water drank. no extra cheat meal taken. no points lost.[100 pt]
OCT 2: all meals eaten, all water drunk. so-so chest workout. 100 ab machine crunches, 100 reverse crunches.[100 pt]
OCT 3: all meals eaten, all water drunk. good workout today, having some left shoulder pain. 100 ab machine crunches, 100
reverse crunches.[100 pt]
OCT 4: meals and water done. weights and bike done. Leg day was a good day. No knee pain during or after. we'll see how i feel
tomorrow. my co-worker said that i was looking buffed and that i had lost some weight. that made my day. 2 hours later
she asked me if i wanted a chocolate chip cookie. she does that a lot. she knows i'm trying to lose weight, but she always
ask me if i want some donuts, cake, bagels or whatever crap people bring in. i'm doing fine so far.
OCT 5: good chest, shoulder, tricep and ab workout. food and water on the spot. legs nice and sore from yesterday. looks like i am going to have to do the stationary bike for the next 3 days straight. avoided 2 different kind of sweets that my co-workers brought in. can't wait to see if they bring more tomorrow.
OCT 6: a co-worker told me that i was "looking skinny". sounded good to hear. everything was on except that i didn't get my cardio done. no excuses. [99 points]
OCT 7: did not post. all others done. [98 points]
OCT 8: did not post, did not do make-up cardio. all others done. [96 points]
OCT 9: all water and meals done. bike done. another person at work said i was losing weight. i totally messed up my the left side of my back doing Hack Squats. it was so bad that i had to leave work early. i hope it's better tomorrow. [96 points]
OCT 10: my back did not get better. stayed in bed all day. water, gym not done. ate only one meal (healthy) because i slept most of the day. did not post. [90 points]
OCT 11: still in pain, but it's getting better. i wanted to get a light chest workout done in the p.m., but by the end of the day, i felt really tired, hot and sweaty like i was coming down with a cold. so no gym. meals and water were good, but wasted. i think i may overtraining, because of the shoulder pain from last week, my back on monday, now this cold. i'll see how things are tomorow.[89 point]s
OCT 12:
OCT 13:
OCT 14:
OCT 15:
OCT 16:
OCT 17:
OCT 18:
OCT 19:
OCT 20:
OCT 21:
OCT 22:
OCT 23:
OCT 24:
OCT 25:
OCT 26:
OCT 27:
OCT 28:
OCT 29:
OCT 30:
OCT 31:

GOAL
Cutting

COMMENT
Time and time again, I have tried to lose weight for all the wrong reasons. Now that my motivations are finally what my conscience agrees with, I would like to see how much potential I really have as well as measure my dedication. Since I am fasting this month, I will only be eating 2 meals a day and will try to have my calories at 1200 a day. All food will be "clean" except for one cheat meal a week. I am getting some Accumeasure calipers, Myotape, a heart rate monitor and a digital kitchen scale in a few days, God willing, so my starting measurements will not be entirely accurate. If you have any advice to improve my plan or any comments, please PM me.

WORKOUT SCHEDULE
Tuesday: Treadmill, 30 mins (aerobic, fasted) (PM)
Thursday: Treadmill, 30 minutes (aerobic, fasted) (PM)
Friday: Stationary bike, 45 minutes (aerobic, fasted) (AM)
Saturday: Jump rope, 45 mins (aerobic, fasted) (AM); Weight Training: Upper Body (PM)
Sunday: Stationary bike, 45 minutes (aerobic, fasted) (AM); Weight Training: Lower Body (PM); Abs (PM)

MEAL SCHEDULE
Two clean meals per day, one cheat meal per week.

STARTING STATS
WEIGHT: 200 pounds
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG
OCT 1: Off to not such a good start. I sustained an injury that prevented me from exercising today...hopefully I'll be ready to go by tomorrow.
-1 = [99 Points]
OCT 2: Thank God, went to schedule today. I did, however, have to break my fast much later (9:30 PM) instead of 6:30 because I was stuck in lab...but timing is not a factor in my plans. I begin exercising on the third, and I plan on having each "cheat meal" on Friday.
-0 = [99 Points]
OCT 3: Thank God, everything went to schedule today. I was afraid that I wouldn't get a lot of things I planned in as I got around 5 hours of rest the night before. Although some of my studies suffered (I decided to take a short nap and was interrupted later on in the day, losing a few hours of study time) I was glad that I could eat my meals and exercise. I think that 45 minutes may be a bit much on me whlie I'm fasting, so I'm going to lower it to 30 minutes for now...perhaps it will take time for my body to use energy more efficiently, so until then I'm going to spend 30 minutes doing cardio on Tuesdays and Thursdays in the PM.
-0 = [99 Points]
OCT 4: Thank God, everything went to schedule today. Learning from yesterday's mishap, I was also able to accomplish quite a bit in my studies.
-0 = [99 Points]
OCT 5:Today was a rather life-altering day--I'm contemplating taking an extra year to graduate, and it seems to be the most viable and helpful option for me. I am also contemplating dropping a class and taking it in the summer in order to devote time to my classes, clubs, and health equally. I've been giving serious thought to my intended career choice, when I plan on getting married and having children, and a plethora of things that someone my age probably shouldn't be worrying about. Under such stress of making seemingly life-altering decisions, I literally forgot to exercise, and exercising now may jeopardize a good night's rest. I plan on putting the subject to rest by tomorrow, if God wills, so that I can devote my time to whatever it is I decide to do.
-1 = [98 Points]
OCT 6: Today I had another cheat meal, as the family was going out for dinner. I don't spend much time with the family and it saying "no" for no good reason (diet isn't a good enough reason for my parents) would have been an insult to them. I also didn't do my cardio today, and I have no good reason for that. I probably won't be able to do my AM cardio tomorrow because I got home late today...I really have to buckle down. I'm going to try to schedule my time by the week and make sure that I can do as much as I plan for...
-2 = [96 points]
OCT 7: My mother is making a dessert which I haven't had since I was in middle school. If you have been keeping with my updates at all, you will realize that I am fasting because it is the holy month of Ramadan. It is a month where people get together and celebrate, and a month of quelling desires and hard work. It isn't solely about losing weight. Eating twice a day is not conducive to healthy weight loss at any rate. After a whole day of tough fasting, the last thing I want to do is exercise and not spend time with the family celebrating and eating our favorite dishes, which are usually available each and every day. I can't help but feel that as a beginner, this is probably not the best month to start my program. Perhaps in the future, God willing, when I am more in tune with my body and what I can and cannot do, I'll be able to handle a training program. Hence, I have decided to cease my updates for October and officially withdraw from this challenge, only to come back in November. Nevertheless, I have learned much about myself and my body from this challenge, knowledge which I am extremely thankful for, and will continue to eat as healthy and exercise as much as can be expected. See you next month! [Withdraw]

Suge's Official "100 Challenge" post

GOAL: Weight Loss, Getting Back on Track, Consistency


COMMENT: What I have achieved with weight loss in the past will remain just that, in the past. I have not been able to have a consistent month with good eating and exercising for some time. My weight has now balooned up to 140kg (308 pounds), give or take.

I want to be able to have a full month of good eating and consistent exercising. I am not trying to achieve unrealistic goals, just get back on track. This challenge is the ideal way for me to do that.


WORKOUT SCHEDULE

Monday: Cardio AM - fasted - 45 mins low intensity. Weights - Chest and Arms.

Tuesday: Cardio AM - 30 mins hi intensity - bike, elliptical or treadmill.

Wednesday: Cardio AM - fasted - 45 mins low intensity. Weights - Back and Shoulders.

Thursday: Cardio AM - 30 mins hi intensity - bike, elliptical or treadmill.

Friday: Cardio AM - fasted - 45 mins low intensity. Weights - Chest and Arms.

Saturday: Any recreational cardio, go for walk etc.

Sunday: Off

MEAL SCHEDULE

I have decided that I am not going to count macro nutrients for this challenge. I know what is right and wrong to eat. I know what is clean and what is not. I am planning on cutting out all soda - limiting to sugar free if I have a craving, but I will deduct a point for this. I want to increase my water intake, get into the practice of having breakfast again and focus on lean proteins, fresh fruit and vegetables.

I am limiting my bread intake also.


STARTING STATS
WEIGHT: 140 kg (308 pounds)

END STATS
WEIGHT:

GENERAL FEELING
Comment:

DAY BY DAY REPORT

Oct 1: Day 1 went well. Ate healthy, did not kick off exercise, thats tomorrow. So far so good. No points to deduct.

Oct 2: It was a long weekend here but I still managed to do fasted cardio, at 11am! Had a great walk which really got me back into the swing of things and allowed a few cob webs out of my system. Real challenge is the gym tomorrow. Food went well. Felt so hungry, forgot what it felt like to be active and have your body craving food intake.

Oct 3: Had a great walk this morning, got the shin splints but perservered. Its amazing what a couple of days of activity does for your general demeanor. Food intake was good again.

Oct 4: Ok some trouble today. Went for a good walk in the morning, but had a really shitty afternoon and realised that I am a comfort eater. Its amazing when you realise that, its like you wake up to all the shit you have gone through and have a new understanding of yourself. I didnt eat overly bad, just too much. I'll deduct 2 points for it. [98]

I could not update between 5 and 9 October, so I made some notes which I am copying over into the forum now on the morning of Oct 10. I will deduct a point for each day I missed.

Oct 5: The events of yesterday are still pissing me and I cant seem to get out of that frame of mind. I did not train today and I did not eat well. I have to be honest with myself and not sugar coat things. I feel like I cannot achieve what I set out to achieve and things side track me very easily. My food intake was crapola. I am deducting 2 points for 2 bad meals and 1 point for missing out on my workout, and the point for failing to update. [94]

Oct 6: Friday kicked off like any other Friday, happy the weekend was here. I did not train again because I did not wake up in time. No excuses, Im slacking off. Food was good during the day but horrible at night, when coming home from my night work, I tucked into a McChicken Burger - wtf was I thinking. Deducting 1 point for update failure, 1 point for missingworkout and 1 point for having a bad ass meal. To make matters worse, my girl was sick all night and I was up nursing her, so I slept 30 mins the whole night. Going to make Saturday an interesting day.[91]

Oct 7: Napped here and there and salvaged some training by doing a good cardio session whilst working tonight. It was the best I could do given that I was so tired from not sleeping the night before. Walked approximately 5km at a decent pace so I got some work in. Ate well today. Maybe back on track? 1 point deducted for update. [90]

Oct 8: Sunday Bloody Sunday. Day started well until all my friends came over and the food festivities began. I know today isnt a training day but I should have resisted, given that I have had cheat meals the last few days. Will deduct 2 points for bad food choices today, 1 point for my failing to update. Worse still, my friends didnt leave my place until 1am. How the hell am I going to get up for my cardio tomorrow morning? [87]

Oct 9: Woke up feeling very tired, was not able to get up as expected and missed my cardio. Was tired throughout the day. Feel like I am really cheating myself now. Did not eat well today. I feel like I am kidding myself. I entered this challenge to break through my laziness, why cant I do that. I will deduct 3 points for missing my workouts and not eating well and 1 point for the update [84].

Oct 10: Morning update - work up tired, did not complete cardio but will salvage and do some training tonight. I am in a better frame of mind today and am planning on eating the right foods. Am seriously considering a daily journal on this site. Since updating a few days in one hit, it gives you a great insight into yourself, much like when you note down your food intake. I am going to try and set a new goal for myself today, not to get under 75 points. I want to be realistic. Will update rest of the day tonight.

GOAL: Any weight-loss or increase in energy. Life-sytle change.

COMMENT: Trying to do 5 days a wk of 20-30 mins cardio M-Sat and rest Sunday. Weight training 3x wk, abs everyday (except Sunday, a complete rest day for me).

WORKOUT SCHEDULE
Monday: Cardio 20-30 mins. Chest/Triceps weight training. Abs.
Tuesday: Cardio 20-30 mins. Abs.
Wednesday: Cardio 20-30 mins. Back/ Biceps. Abs.
Thursday: Cardio 20-30 mins. Abs.
Friday: Cardio 20-30 mins. Legs/ Shoulders. Abs.
Saturday Cardio 20-30 mins. Abs.
Sunday: REST

MEAL SCHEDULE
Six meals per day, eat as clean as possible. Fast food and junk food are point deductable of course! I'm giving myself Sunday off completely though...starting out. I'm not that big of a junky of bad foods, so should be okay. It's during the work week I'm the weakest anyways! ; 0 )



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.)

END of month: Completed, I deleted my month...but I finished. Now on to NOV's Challenge. I'm excited.

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The Challenge Has Begun. No More Entries Allowed For This Month's Challenge!

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Some of you guys need to get on the horse with updating these posts... :nod: Good job so far everyone! Stick with it!

A lot of you guys need to get on the horse with updating these posts... :nod:

Yeah no slacking 3 days into a challenge!

Hang in there! You can turn this thing around today.

I've noticed quite a few people have jumped off the wagon. Come on guys finish off the month whether your sick or not. You can probably still follow the diet and that's something.

Jeremy good luck on your marathon this week:tu:

I've noticed quite a few people have jumped off the wagon. Come on guys finish off the month whether your sick or not. You can probably still follow the diet and that's something.

Jeremy good luck on your marathon this week:tu:

+1 to both statements!

I read through this thread in its entirety last night, and was disappointed to see so many people have failed to complete the October challenge. To those of you who did not complete the challenge, don't be embarrassed or discouraged. October is over. There's no where to go but up! I know you can do better--please prove me right! :)

To those of you who completed the challenge (no matter how many points you lost), I sincerely applaud your efforts. I've been so inspired by many of the challenge participants. Some of you have overcome a tremendous amount and refused to back down when the easy thing to do would be to give up. You stuck it out, and you should be very proud of yourself. You sure made me proud. GREAT JOB!

Thanks to everyone who participated. See you in the November challenge thread. :)

I'll leave this thread open for another day or two so people can get their final updates/stats posted.