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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) The challenge begins on February 1, 2007. You must have your starting post up by 7:00 AM (EST) on February 1, 2007.
2) It doesn't matter if you are cutting, bulking or maintaining. The common goal here is 100% consistency.
3) 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.
4) Miss a workout for any reason, deduct a point.
5) Miss a meal for any reason, deduct a point.
6) Eat an unscheduled "cheat" meal or snack, deduct a point.

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

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

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

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

Sample Official "100 Challenge" post


GOAL: Cutting


COMMENT: I want to reduce my body fat to 8%.


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.)

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

FEB 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]

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

FEB 4:

FEB 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.....

Shortest month of the year. This should be easy.

GOAL: Cutting


COMMENT: I'm don't worry about the scale. I'd like my abs to be visible by the end of the month.

WORKOUT SCHEDULE
Monday: 45 min. jump rope (am), back (pm)
Tuesday: 45 min. jump rope (am), chest (pm)
Wednesday: 45 min. jump rope (am), legs (pm)
Thursday: 45 min. jump rope (am), shoulders (pm)
Friday: 45 min. jump rope (am), arms and abs (pm)
Saturday : optional cardio activity
Sunday: optional cardio activity

MEAL SCHEDULE
5 meals per day, 40:40:30 c/p/f, carbs will be rice, wheat bread, fruits and vegetables, soba. Protein from chicken, seafood, peanut butter, edamame.

Cheat food: I'll allow myself beef once per week. Fluid intake will be water + 500ml fruit juice/week.

STARTING STATS
WEIGHT: 73.5 kg
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG

gazareth's February "100 Challenge" post


GOAL: Cutting (as of 12th Feb I'm on SGX)


COMMENT: I want to hit 178 pounds (12 stone 10) by March 1st.


WORKOUT SCHEDULE
Monday: 45 mins cardio AM, Chest/biceps PM
Tuesday: 45 mins cardio AM, Legs/shoulders PM
Wednesday: 45 mins cardio AM, Indoor rugby training PM
Thursday: 45 mins cardio AM, Outdoor rugby training PM
Friday: 45 mins cardio AM, Back/triceps PM
Saturday EITHER 45 mins cardio AM OR rugby match PM
Sunday: 45 mins cardio AM


MEAL SCHEDULE (updated 12th Feb)
6 meals a day as per SGX programme.


STARTING STATS
WEIGHT: 187 lbs


END STATS
WEIGHT: 180 lbs


DAILY LOG

FEB 1: Forgot to weigh myself or take pictures this morning, I was on automatic pilot as soon as I got out of bed! So, no start stats for now. Luckily I was more on form with my eating throughout the day, and then I had a good hard rugby training session tonight. We played some sevens games and I scored three tries, getting a few good comments from the coach. Wee! -0 points 100 points

FEB 2: Again, I forgot to do my weigh-in & pictures. Doh. Eating was fine, as was exercise. I had a tough but satisfying workout in the gym and went up in weight on several exercises. I think I'm switching to lower reps next week. Rugby match tomorrow, away to Milton Keynes 3rds... wish me luck! -0 points 100 points

FEB 3: I played rugby... came on as a sub after about 15 minutes and played the rest of the match. Didn't even touch the ball though! We won, comfortably in the end. After the game I gave in to sugar cravings and had some chocolate... shame on me. -1 point 99 points

FEB 4: Got my 5km run in but gave in to chocolate cravings again. Damnit. I seem to struggle to resist more when I'm at home and bored. I'm pretty confident I'll make it through the week without losing another point. -1 point 98 points

FEB 5: Food all OK (tho perhaps a bit carb-heavy) today as I was nice and occupied! Think I'm going to give SGX a try to give myself some focus on the nutrition side of things. Weights went well as well, and I went up in weight on leg press (squat rack was in use, grr), bench, bent-over row and a few others. -0 points 98 points

FEB 6: Ran just over 5km but I don't think I ate enough during the day and was insanely hungry in the evening. Ended up eating bread and some other carb-heavy stuff. -1 point 97 points

FEB 7: All good, rugby training & food OK. Writing this on morning of the 8th - everything outside here is under several inches of snow! Got my SGX protocol through, starting on it soon! -0 points 97 points

FEB 8: Rugby training was cancelled due to the snow. I should have gone to the gym instead I guess but I didn't fancy driving in the snow. -1 point 96 points

FEB 9: Missed update. -1 point 95 points

FEB 10: Beer for second time this week, cheat chocolate, missed workout :( -3 points 92 points

FEB 11: Perfect. Ran 5km, ate well, enjoyed my Sunday dessert and got to bed early enough to get to the gym this morning (12th Feb). -0 points 92 points

FEB 12: Today was the unofficial start of SGX. I guess I should revise the rules for this challenge up top. I made it to the gym first thing and busted out 45 mins of cardio, got in meals 1, 3, 5 & 6 and had a killer chest workout. I feel great :) I say 'unofficial' as I'm waiting on my shipment of Nitrean from AtLarge before I can get meals 2 & 4 in. For my PWO I had to have a protein bar which was *ok* but didn't have enough carbs in really. No points off though as I'm making do with what I have, I don't feel like I cheated as I have no choice until my Nitrean arrives (hopefully tomorrow?!). -0 points 92 points

FEB 13: Same as the day before, except 1) I did legs/shoulders in the evening and 2) I got hold of some protein powder from my trainer. Hooray! Sadly it'll only last 3 days on my SGX program so my Nitrean better be here by the weekend... Today (Wednesday) is the first day I will do the full SGX program. Already I'm enjoying the challenge, relishing the change in routine and feeling pretty good. Although Alpha Lipoic Acid makes me piss stink of rotten apples. -0 points 92 points

FEB 14: All 6 meals eaten as planned, AM cardio done, indoor rugby training (could feel the effects of a few days of AM cardio on my fitness levels too!) and an Valentine's Day trip to the cinema. Shame it was with my mates :lol: Two things bothering me at the moment: 1) tiredness (need more sleep) and 2) my stomach (cramps and "blockages" - I won't disgust you all with the rest!). Need to resolve these ASAP or I will not be lasting very long on SGX :( FWIW I weighed in at 183 this morning. -0 points 92 points

FEB 15: I feel a lot better now (evening of the 15th) having successfully dropped the kids at the pool a couple of times this evening... heh. It was a textbook day in terms of meals, morning cardio and then a good hard rugby training session this evening. I've almost gone a whole week without even coming close to dropping a point, so I think I was right in thinking that I needed to change up my routine and refocus. Let's just hope that the stomach problems don't re-appear - I'm adding some green veggies to my solid meals to help appease that :) -0 points 92 points

FEB 16: Everything was grand again. I had a good back workout, except I couldn't keep a grip on the barbell for my shrugs so I have had to order some straps. Food was fine, I'm finding it very easy to stick to that side of things, and I've now done 6 days of cardio in a row without even feeling tempted to miss a sesh. Rugby tomorrow so I get a break from morning cardio :) I'm just thinking about my first cheat day on Sunday - I'm not going to go wild, in fact it'll be the tamest cheat day ever. I'll have the meal my family are having (probably lasagne or something), a few bits of fruit, maybe a little chocolate and I'll have milk in my protein shakes :D -0 points 91 points edit: haha, 92 - 0 = 91?!?! Oops :D 92 points

FEB 17: Played rugby, got all 6 meals in as planned. Now it's Sunday aka cheat day :D -0 points 92 points

FEB 18: Got my cardio in, ate meals 1 & 2 as planned, and then enjoyed a lovely cheat meal: chicken divan! That was followed by profiteroles for dessert, and in the evening I had some sandwiches, hot cross buns and some chocolate treats. A great day! I'm writing this on Monday morning and I've got my cardio in and had my normal scheduled meal 1, so I'm back on course after the cheat day. I WILL NOT LOSE ANOTHER POINT THIS MONTH. -0 points 92 points

FEB 19: Perfecto. Morning cardio, 6 meals as per SGX, chest/biceps session. -0 points 92 points

FEB 20: Perfect again - except I forgot to do this update. FUCK. -1 point 91 point

FEB 21: A test of my planning abilities today as I was on the road for about 3 hours. I planned well in advance and got all my meals in as scheduled. My leg workout was a killer... -0 points 91 points

FEB 22: Had the day off today, which meant staying in bed a few hours later. This of course meant rejigging my meal times to reflect my laziness :) I had all 6 meals at the right time, did my cardio and went to rugby training. The latter probably wasn't the best treatment for leg DOMS. Deadlifts tomorrow :cry: -0 points 91 points

FEB 23: Cardio? Check. 6 meals as planned? Check. Weights? Check. Back/tris tonight, had a great workout. New PRs for DL/shrugs (and everything else I think but I don't care about those so much!). -0 points 91 points

FEB 24: Played rugby and enjoyed my cheat treats, the last of which was a few too many beers with my friends. I paid for it this morning and I'll be deducting points for today (25th). -0 points 91 points

FEB 25: Considering giving up the alcohol until I'm done with SGX. As a result of feeling like shit this morning, I missed cardio and meal 1, and I ended up eating some bread this evening with meal 5. Not sure why I caved there. It wasn't worth it :( -3 points 88 points

FEB 26: Back on track. Morning cardio (watched BSG season 1 finale - zomg), 6 meals (I'm really getting addicted to Strawberry Nitrean - and with dextrose it's like drinking strawberry icecream!) and chest/biceps. Got a client meeting tomorrow so will be on the road and in meetings for the first half of the day. Getting meals 2 & 3 in on time could be tricky... -0 points 88 points

FEB 27: Ought to finish this month on 88 now. Today was textbook - cardio, 6 meals (timing a little out due to meetings but close enough) and legs/shoulders workout. I've lost 4 points since I started SGX - 1 for forgetting an update and 3 for Sunday's shenanigans. March will be the 100 month. Follow your dreams, you can reach your goals. I'm living proof. BEEFCAKE. -0 points 88 points

FEB 28: No problems on the last day of February. Cardio & 6 meals down - thought about going into the gym to do some core stability work but I chose to take advantage of the rest time - have felt rather hectic recently! I can't wait for March to start so I can prove to myself that I can get through it without losing a point :) I'll update the end weight stat tomorrow to see if I reached my weight goal, but I'm pretty happy with how things went once I got aboard the SGX train... -0 points 88 points

FINAL POINTS TOTAL: 88

GOAL: Cutting

COMMENT: I plan to start my official cut this month and I want to loose approximately 7% BF before June.

WORKOUT SCHEDULE
Monday: LISS - 40 minutes (cardio) (AM); Weight training (PM)
Tuesday: LISS - 40 minutes (cardio) (AM); Weight training (PM)
Wednesday: LISS - 40 minutes (cardio) (AM)
Thursday: LISS - 40 minutes (cardio) (AM); Weight training (PM)
Friday: LISS - 40 minutes (cardio) (AM); Weight training (PM)
Saturday: LISS - 40 minutes (cardio) (AM)
Sunday: LISS - 40 minutes (cardio) (AM)

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

STARTING STATS
WEIGHT: 193 pounds
BODY FAT: 16%
ARMS: 14.75"
CALVES: 15"
CHEST: 42.25"
THIGHS: 24.5"
STOMACH: 37.75"
WAIST: 36.5

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
THIGHS:
STOMACH:
WAIST:

DAILY LOG

Feb 1: A very slow start... (http://forums.johnstonefitness.com/showpost.php?p=434041&postcount=2) 100 Points
Feb 2: Overslept again :doh: ... (http://forums.johnstonefitness.com/showpost.php?p=434373&postcount=3) 100 Points
Feb 3: Close call doing morning cardio... (http://forums.johnstonefitness.com/showpost.php?p=434681&postcount=4) 100 points
Feb 4: Eating more than I originally planed... (http://forums.johnstonefitness.com/showpost.php?p=434976&postcount=5) 100 Points
Feb 5: I finally lifted for the first time... (http://forums.johnstonefitness.com/showpost.php?p=435376&postcount=8) 100 points
Feb 6: I would move somewhere warmer... (http://forums.johnstonefitness.com/showpost.php?p=435841&postcount=9) 100 points
Feb 7: Nothing unusual today... (http://forums.johnstonefitness.com/showpost.php?p=436184&postcount=10) 100 points
Feb 8: A good start to my cut... (http://forums.johnstonefitness.com/showpost.php?p=436666&postcount=11) 100 points
Feb 9: 100% effort = 100% results... (http://forums.johnstonefitness.com/showpost.php?p=437021&postcount=25) 100 points
Feb 10: Mexican cheat meal weakens my resolve... (http://forums.johnstonefitness.com/showpost.php?p=437275&postcount=26) 97 points
Feb 11: Another slip up... (http://forums.johnstonefitness.com/showpost.php?p=437561&postcount=27) 95 points
Feb 12: Now that would be romantic... (http://forums.johnstonefitness.com/showpost.php?p=438049&postcount=28) 95 points
Feb 13: Skipped my last meal :cry: ... (http://forums.johnstonefitness.com/showpost.php?p=438438&postcount=32) 94 points
Feb 14: Cold, wet, and exhausted... (http://forums.johnstonefitness.com/showpost.php?p=438881&postcount=37) 94 points
Feb 17:Need time off... (http://forums.johnstonefitness.com/showpost.php?p=439740&postcount=39)

GOAL: Cutting

COMMENT: I want to reduce body fat to about 28% and lose 1-2 lbs a week. As long as I am making steady progress I will be happy.

WORKOUT SCHEDULE:

RIPPETOE'S Starting Strength. 3x a week. Preferably Monday, Wednesday, Friday.

Cardio: HIIT, 3x a week. Sunday, Tuesday, Thursday. Will be doing 15 minutes. Upping the interval portion by one minute a week. 30 second sprint, followed by 30 second jog/walk.

MEAL SCHEDULE:

CKD

Sunday-Friday: Low-carb, Keto.
Friday evening to Saturday: Carb-up. One cheatmeal a week, but only on Friday or Saturday.

STARTING STATS: I'll have to update this tonight, but it'll be after my workout.

FINAL STATS:



DAILY LOG

Week 1

Feb. 1: So everything meal and water-wise went well. I didn't work out, so I will end up missing a work out this week. It was a conscious decision based on my level of soreness; which was incredible! :doh: I was in quite a bit of pain from Tuesday's workout so I've postponed this session to Friday.
-0 points [100 points]

Feb.2: Good workout today. I actually got finished faster then I ever have before, like in 40 minutes. It was kind of strange but I was just intensely focused or something. I did Rippetoe's day B. Meals and water as scheduled, and I started my carb-up with whole wheat spaghetti with ground beef in a spicy tomato sauce. :drool:
-0 points [100 points]

Feb.3:

Week 2
Feb. 4: Well I missed Saturday's update. Everything went well on Saturday, had my cheat meal of pizza. Everything went well today, as well. I'm off my carb-up and back on Keto. Did my HIIT, for 15 minutes on the elliptical at the gym. I finished off with about 15m on the bike, not HIIT just regular steady state, at about 65-70% intensity. Meals went as planned.
-1 point [99 points]

Feb. 5: Good workout. Rippetoe's day "A". I added 20lbs to my deadlift. :tucool: Was really exhausted after the workout.
-0 points [99 points]

Feb. 6: Meals and water as scheduled. Chose not to do cardio today, as I was feeling sleepy. I will make it up on Saturday or post lifting session.
-0 points [99 points]

Feb. 7: Well I measured myself last night. It seems as though I'm the same as I was last month at this time. The thing is, I feel and look like I've lost body fat, and gained some muscle (feel pumped up). But the tape measurements didn't change. Weird. I did miss a bunch of workouts cause of my dizziness so that most likely has something to do with it.
Anyways: Rippetoes day "B". Good workout. Meals and water as scheduled.
-0 points [99 points]

Feb. 8: Everything as scheduled.
-0 points [99 points]

Feb. 9:

Feb. 10: Missed yesterday's update! Everything went as planned though. Did Rippetoe's workout A on the 9th. And today was an off day. Went out for dinner and had pizza as my cheat meal.
-1 point [98 points]

Feb. 11: Didn't do too badly today. Ate my meals and drank my water. I need to step up my cardio, as I don't think I'm losing enough weight. I feel more muscular though so I'll just do more cardio on my off days. Once I hit a plateau I will do cardio on lifting days as well.
-0 points [98 points]

Feb. 12: Rippetoes day B! Very nice, but I added weight to the military presses and failed my 3rd rep on the last set :p Did some cardio no the bike afterwards, while waiting for my wife to finish up. Oh, I guess I didn't mention that I've motivated my wife into working out, too! :tucool: she's even hired a personal trainer. Good times.
-0 points [98 points]

Feb. 13: Everything went pretty good today. Shoulder's are really stiff and sore, I think that's from failing that last rep from the day before. Interesting...
-0 points[98 points]

Feb. 14: I missed my work out but I'll be able to make it up later in the week. I ate my meals as scheduled!
-0 pionts [98 points]

Feb. 18: Well, I missed a whole bunch of updates! I had a weekend that would make the Romans blush, so I'll have to subtract a whole wack of points. I'm looking forward to getting back into it, though, as I feel really crappy. I can't wait to start eating healthy again, and start pounding some iron.
-7 points [91 points]

Feb. 19: I think I was feeling the effects of the weekend still, very tired and lethargic. I fell asleep while playing ps2 and missed my workout. :p I'll will have to make it up tonight(the 20th) and I'll still be able to get my 3 workouts in for this week.
-0 points [91 points]

Feb. 20: Had a good cardio session. 20 minutes on the bike, then 20 more on the Eliptical.
-0 points [91 points]

Feb. 21: Had a nice workout. Rip day "A". I'm actually able to do some dips on the 3rd set, :D.
-0 points [91 points]

Feb. 22: Everything went as scheduled. Except I had a cheat meal today, so I won't be able to cheat on the weekend.
-0 point [91 points]

Feb. 23: Everything went good!
-0 points [91 points]

Feb.26: Oh man, how did I miss two updates? That's so frustrating when I do that. Well, everything went as planned otherwise. I got a good workout in yesterday, Ripp day A.
-2 points [89 points]

Feb. 27: Had a good HIIT session, divided up between the stationary bike and Eliptical. 25 minutes total, 15 on the elip and 10 on the bike.
-0 points [89 points]

GOAL: Cutting

BODY TYPE: Mesomorph

COMMENT:
This is my fifth challenge now ,I finished with 96 points last month & that was my best score to date. Lost points due to missed cardio and slip ups in my diet. I've had great progress since I started on the 1st of October; I've dropped from 225lbs to 203lbs and my body fat dropped from 22.5% to 14% that means I have lost 22lbs of fat. Also lost about 4 Inches off my waist. So this month I really want to track my nutrition intake to achieve the desired gains in mass and avoid unscheduled cheats.

Note: I am traveling to the US from the 15th to the 24th for my sister's wedding so I'm going to omit those days from my challenge, but never the less I'm planning to get my workouts done & stick to my diet plan.

WORKOUT SCHEDULE:
Monday: Chest, Back, Quads, Biceps, Triceps, Shoulders,& Abs
Tuesday: Rugby Training or Cardio - HIIT (PM)
Wednesday: Triceps, Calves, Traps, Quads, Chest, Abs & Lats
Thursday: Rugby Training or Cardio - HIIT (PM)
Friday: Lats, Quads, Shoulders, Biceps, Chest, Legs & Abs
Saturday: Cardio - HIIT (PM)
Sunday: Rugby Match or Day Off
Full Body Weights: 3x8 Reps per Body part

MEAL SCHEDULE:
Five meals per day - approx 480 Calories per meal. Macros 43:37:20. One cheat meal per week. Plus Protein/ Carb/ Creatine powder supplement, vitamin C & Omega 3 Oils pills.

STARTING STATS:
WEIGHT: 203lbs
BODY FAT: 14% (Health Central)
ARMS: 13.6" (Myotape)
CALVES: 17.6" (Myotape)
CHEST: 42.3" (Myotape)
FOREARMS: 11.9" (Myotape)
HIPS: 40.1" (Myotape)
THIGH: 24.5" (Myotape)
WAIST: 37" (Myotape)

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

DAILY LOG:

WEEK 1:
FEB 1: Rugby training done tonight, not a very hard session. I also did my weights workout #2 of the week (usually Wednesday's workout). Scheduled meals & sups/ vitamins taken. [100 Points]
FEB 2: Scheduled night off tonight. I had an unscheduled cheat meal with my family tonight, a chinese takeout of king prawn & boiled rice not too unhealty but a cheat none the less; could have been avoided (-1). Scheduled meals & sups/ vitamins taken. [99 Points]
FEB 3: Weights workout #3 of the week done, good session. Scheduled meals & sups/ vitamins taken. [99 Points]
FEB 4: Played a rugby match today (lost 15-14), also did my weekend cardio session - HIIT on the treadmill & the bike. Scheduled meals & sups/ vitamins taken. [99 Points]
FEB 5: Weights workout #1 done, increased all exercises 10-15%. Scheduled meals & sups/ vitamins taken. [99 Points]
FEB 6: No rugby training tonight so I played 5 aside soccer for 90mins for my cardio. Scheduled meals & sups/ vitamins taken. [99 Points]
FEB 7: Workout #2 of the week done and a great session too, increased all exercises 10-15%. Scheduled meals & sups/ vitamins taken. [99 Points]

WEEK 2:
FEB 8: No rugby training again tonight so I did HIIT on the treadmill - 15mins/ 3km. Scheduled meals & sups/ vitamins taken. [99 Points]
FEB 9: Weights Workout #3 of the week done, increased all exercises 10-15%. Scheduled meals & sups/ vitamins taken. [99 Points]
FEB 10: Cardio session done today - 15mins HIIT on the treadmill (3km) & 10mins HIIT in the bike (5km). Scheduled meals & sups/ vitamins taken. [99 Points]
FEB 11: No rugby match today so a scheduled day-off. Scheduled meals & sups/ vitamins taken. [99 Points]
FEB 12: Weights workout #1 done. Scheduled meals & sups/ vitamins taken. [99 Points]
FEB 13: No rugby training tonight so I played 5 aside football for cardio - 90mins. Scheduled meals & sups/ vitamins taken. [99 Points]
FEB 14: I don't have time for my weights workout this evening (-1) but I'll get it done before the end of the week. Scheduled meals & cheat meal - sups/ vitamins taken. [98 Points]

WEEK 3:
FEB 15 - FEB 24 Vacation: Didn't get weights done while I was away but plenty of cardio in the form of walking a few miles each day. I don't mind missing the weights, it was a welcome break for my body after a few months of good work but my diet was very relaxed. None the less I'm looking forward to getting back into my rountine as soon as possible.

WEEK 4:
FEB 25: No Rugby match today so a scheduled day off. Scheduled meals & sups/ vitamins taken. [98 Points]
FEB 26: First weights workout back tonight & I found it pretty tough going. I struggled with some of the exercises particularly the bench press. Over the last few weeks I have increased my bench by 5kg every two weeks, but over the last 3 workouts I seem to have hit a palteau at 75kg. I suppose it will just take more time to increase the weight from now on. Scheduled meals & sups/ vitamins taken. [98 Points]
FEB 27: Cardio session was 5 aside soccer for 90mins tonight. Scheduled meals & sups/ vitamins taken. [98 Points]
FEB 28: Another cardio session tonight, I played 5 aside soccer for 60mins. So ill get my weights done tomorrow instead of tonight. Scheduled meals & sups/ vitamins taken. [98 Points]


Conclusions:
I am more than happy with my fat loss over the last five months i.e. 26lbs with minimal loss in muscle. Over this last few weeks I think i have experienced a slight palteau in my fat loss & strenght gains. So next month I intend to switch to a maintenance program in order to give my body a chance to catch up. Also hopefully the extra calories with spur some increases in power. In the next week or two I will also change up my weights program.

Most definately in for February - time to Kick some more fat! :tucool:

GOAL: Cutting
I will lose 10 pounds of fat and try very hard not to lose any lean mass by lifting hard and smart and eating clean and as planned.

WORKOUT SCHEDULE: First thing in the a.m..
Weight Training - Monday, Wednesday and Friday.
HIIT cardio Tuesday, Thursday and Saturday.
Sunday - rest.

MEAL SCHEDULE
Six clean meals per day + supplements monday through saturday.
Sunday free day.

STARTING STATS
WEIGHT: 324
BODY FAT: 35%
CHEST: 51.75
WAIST AT BELLY BUTTON: 52.5
WAIST AT BELTLINE: 48
ARMS: 17.5
FOREARMS: 13.75
HIPS: 50.5
THIGHS: 29.5
CALVES: 19.25

END STATS:
WEIGHT: 315.3 Down 8.7 pounds
BODY FAT: 33.9% Down 1.1%
CHEST: 51.5 Down .25
BELLY: 51.25 Down 1.25
WAIST at Beltline: 47 Down 1
ARMS: 17.25 Down .25
FOREARM: 14 Up .25
HIPS: 49 3/4 Down .75
THIGHS: 27 3/4 Down 1 3/4
CALVES: 19 Down 1/4

Figures put me in at:
210.4lbs LBM
104.9lbs Fat


FEB 1st: I did my HIIT cardio - best one so far. I ate my 6 meals and took my supplements as planned.
-0 points [100 points]

FEB 2nd: Chest, arms, abs and core training done and as planned. Ate clean and as planned.
-0 points [100 points]

FEB 3rd: Had a great HIIT on my new elliptical - really kicked my behind, Ate my six meals and supplements as planned.
-0 points [100 points]

FEB 4th: Free day. Super bowl sunday - Go Manning and company!!
-0 points [100 points]

FEB 5th: Did an intense chest, back, abs and core workout in the a.m., Ate 6 clean meals and supplements as planned.
-0 points [100 points]

FEB 6th: HIIT cardio done first thing in the a.m.. Meals clean and eaten and supplements taken. In the zone.
-0 points [100 points]

FEB 7th: Weight training done and meals clean and eaten as planned.
-0 points [100 points]

FEB 8th: All's good - HIIT done - Meals eaten and clean.
-0 points [100 points]

FEB 9th: I had a great weight training session this morning. Ate 6 clean meals.
-0 points [100]

FEB 10th: HIIT cardio done first thing in the morning, 40 minute stretrching routine in the afternoon, 40 minutes supersetting 1 minute elliptical, 8 pushups, 1 minute treadmill, 8 pushups - repeat. Ate mostly good and as planned, but, let a few unauthorized things slip in.
-1 point [99 points]

FEB 11th: FREE DAY - did get two LISS cardio sessions in + 48 minute stretch routine.
-0 points [99 points]

FEB 12th: Perfect day - Switched up the workout routine this week. This morning was HIIT cardio and Abs. 48 minute active isolated stretch routine after work. Ate 6 clean meals as planned.
-0 points [99 points]

FEB 13th: Good intense Chest, back and shoulders workout done this morning + 2 sets of planks. Meals in as planned and clean. Another great day.
-0 points [99 points]

FEB 14th: Another perfect day, well not quite perfect - I seemed to have developed some knee pain during my HIIT cardio - Hope I didn't do something bad. I'll rest it tomorrow on lifting day and have to evaluate it before HIIT on friday. Workout done - Meals in and clean.
-0 points [99 points]

FEB 15th: Very good weight training session in this morning - Back, Biceps and abs.
Ate my Clean meals, but had a slip with a bit of chocolate and almonds - grrr.
-1 point [98 points]

FEB 16th: Had an excellent HIIT cardio on the elliptical - Used less resistance and went for speed to hit my Heart rate zones - Knee seemed fine, but did tighten up a little bit later in the day. Got 6 clean meals in, but had an unplanned handful of almonds in the late afternoon.
-1 Point [97 points]

FEB 17th: Did Leg and abs workout. Ate pretty good, but again not 100% clean and planned - need to tighten up the nutrition plan starting monday!!
-1 Point [96 Points]

FEB 18th: Free day.
-0 points [96 Points]

FEB 19th: I had a great Back, Biceps and abs workout. Ate 6 clean meals.
-0 Points [96 points]

FEB 20th: HIIT cardio done on elliptical + cool down and stretching. 6 clean meals and supplements in.
-0 points [96 points]

FEB 21st: Excellent workout in the a.m. - Chest, Triceps and shoulders. Ate 6 meals, but some unauthorized/unplanned food came into play in the late afternoon.
-1 point [95 points]

FEB 22nd: Renewed mindset and resolve set this morning - No more losing points the last week here! HIIT cardio done on elliptical. ate 6 clean meals as planned and supplements as planned.
-0 points [95 points]

FEB 23rd: Did my LBWO - ate 6 meals, but no t completely clean and as planned(so much for not losing another point - grrr)
-1 point [94 points}

FEB 24th: I did my HIIT cardio on the elliptical. 6 good clean meals - 2 chocolate chip cookies though - dang I'm weak this week - grrr. Sooo , punishment was a 30 minute spinerval session on my bicycle trainer late afternoon. That was tough being my DOMS from fridays leg workout are killer.
-1 Point [93 points]

FEB 25th: Free day. I did 30 minutes of sprints on my bicycle trainer - 90 seconds sprint/90 seconds soft peddleing.
-0 points [93 points]

FEB 26th: I had an very good Back, Bi's and abs weight training session this morning and did 30 minutes cardio on my bicycle trainer in the evening. 6 clean meals in and no cheating.
-0 points [93 points]

FEB 27th: Excellent HIIT cardio done fasted (as usual) in the a.m. - I ate 6 clean meals, but had a piece of birthday cake at a birthday party.
-1 point [92 points]

FEB 28th: last day - yeah! I really had a kick butt Chest, tri's and shoulders training session this morning. 6 Clean meals eaten and supplements.
Measurements and weigh in tomorrow and will post here an as start stats in March's thread.
-0 points.
Finished holding on to 92 points.
I had a gr8 month - far from perfect though - hopefully a better March challenge.

Marker.

Short and sweet with the goals.
I'm in the middle of an 89 day sprint to have my thesis finished, comments and corrections made, them bound. I'll be relaxing from May 2nd.

Goals.

1 Not gain weight.
2 Write every day.
3 Exercise at least x2 per week.

My goals are low, but everything is secondary to the thesis currently. It defines my last 4 years, and my future as a surgeon. There's nothing more imporant than this, save the impending due date of number 2!!!!!


Overall goals.
I'm aiming for >75 points at the end of the month, better than last month's 39 will be a start.
I need to be writing every day.
Lose at least 2 kg. If I don't, then the minimum is to not gain weight.
The focus is the thesis.

I'll be deducting 5 points for 1 missed workout, and 10 for no weekly workout.


Current point tally:- 42

1 Missed update. Weighed 126.0kg this morning. Out for dinner, but healthy choices. 99
2 Lazy day writing so far. Plan to row tonight. 99
3 Missed update; cheat; got some writing done. 97
4 Writing is tough today, but getting some done, food choices ok. Back to work tomorrow after a week off, so not looking forwards to that. 97
5 Back to work not too bad so far, as the morning list was curtailed a bit. Should have time to sort a few things out. Comparing to prior 100 challenges, I'm 1 point ahead of Jan, and at the same as Sep. 97
6 Missed update; cheat; writing done. 95
7 Missed update; diet ok; no weekly exercise; on-call, so no writing possible. 83
8 On erg, 6k total; diet ok; writing done. 125.8kg today. 83
9 Busy day in work, it's midnight, and I'm still here. No writing, as no free time. 82
10 Missed update, diet ok, writing done. 81
11 Lovely lie in, cheat, writing done. I'm submitting 3 abstracts to a big European meeting, the deadline's Wednesday. My versions are just away to my supervisors for their perusal. 80
12 Busy day. In theatre most of the day, then the lab after work. I've got all I wanted to do done, so am heading home when this is typed. Dinner, write, bed. 80
13 Got home from a busy day to find computer dead, so no update. All else ok. 79
14 125.6kg today. Feel like shit, throat sore, voice all over the place, sweaty. Planning to go home at lunch to bed currently. 79
15 Computer died. It won't even turn on, so I suspect the power supply. Therefore no update today. Cheated a bit also, and only 1 workout in the last week, so further points lost. I feel a bit better though. 72
16 Busy day in work, but it's the start of the weekend, so that's always welcome. 72
17 Spent a few hours at a joint first and second birthday party. Bedlam! Taking it easy today, but have been writing for a few hours, and will have loads more later. Cheated a bit 71
18 125.4kg this morning. Doing well on writing so far today, and will be getting a few more hours done later. 71
19 I'll be knackered tomorrow. I'll be operating all night, as my sister has just transferred a patient to us. BUM. Ah well, that's the reason I got into this though. No writing done, as I've been busy all day in work. 70
20 Up all night, with only a cat-nap in a chair (woke with a sore neck feeling more tired than when I'd sat down), so home soon, then bed. Lovely! 70
21 There are just too few hours in each day at the minute. I'm under-slept, and have tonnes to do today that should have been done yesterday. I haven't been on the erg since the 8th, and don't see where I'll find the time. 70
22 Was woken at 3am by my wife. I'd fallen asleep at the kitchen table writing a presentation (probably a 'I'll just rest my eyes for a wee minute' moment), and I still have the other to do tonight, have them proof-read, and submitted by tomorrow. Roll on Saturday. 59
23 No update, writing done. 58
24 No update, no writing done, I decided I needed a day off, cheat. 56
25 No update, writing done, cheat. 54
26 Back to work, the computer needs parts ordered allegedly, so out of comission for a while longer. 54
27 We ran out of oil. Cold house. 53
28 127.2kg this morning. Eating's been quite erratic. I always nibble when stressed, and this thesis is consuming me at the minute, so it looks like I've failed miserably on the 'don't gain this month' plan. No exercise again. 42


Andrew.

Sorry all I will not be able to complete this challenge.....duty calls I wish all of you the very best...now go forth and make yourself proud.

I am taking a small break from working out and all related and I will begin this challenge on Sunday the 11'th.

DAILY LOG

[Week 1]
01.Feb.2006: Vacation
02.Feb.2006: Vacation
03.Feb.2006: Vacation

[Week 2]
04.Feb.2006: Vacation
05.Feb.2006: Vacation
06.Feb.2006: Vacation
07.Feb.2006: Vacation
08.Feb.2006: Vacation
09.Feb.2006: Vacation
10.Feb.2006: Vacation


[Week 3]
11.Feb.2006:
12.Feb.2006:
13.Feb.2006:
14.Feb.2006:
15.Feb.2006:
16.Feb.2006:
17.Feb.2006:


[Week 4]
18.Feb.2006:
19.Feb.2006:
20.Feb.2006:
21.Feb.2006:
22.Feb.2006:
23.Feb.2006:
24.Feb.2006:


[Week 5]
25.Feb.2006:
26.Feb.2006:
27.Feb.2006:
28.Feb.2006:

I'm in.

I am in.

====Goals====
Fat loss - 6. month of transformation: loose additional 1-2 kg and 2-3% BF
NO ALCOHOL :nono:

====Comments====

====Diet====
5 meals per day, no cheat meals, lot of water, protein shake at least once per day.

Breakfast (7:30 AM): Tea and diet buiscuit or protein shake
Morning snack (10:30 AM): Fruits
Lunch (1:30 PM): Normal lunch
Afternoon snack (5 PM): Sallad or Fruits
Dinner (8 PM): Protein shake or family dinner

====Workout====
Monday: Weight training - legs & shoulders, Streching (30min)
Tuesday: Streching (30min), LISS cardio (45min running)
Wednesday: Weight training - abs & back, Streching (30min)
Thursday: Streching (30min), LISS cardio (45min running)
Friday: Weight training - arms & chest, Streching (30min)
Saturday: Streching (30min), HIIT cardio (20-30min stationary bike or stepper)
Sunday: Rest - no training

================
STARTING STATS
WEIGHT: 88 kg
BODY FAT:
CHEST: 105 cm
HIPS: 101 cm
WAIST: 100 cm

====Daily reports====

Start: 100 points

[Week 1]
01.Feb.2006: [100 points]
Hard start. I barely managed to force myself go running. Meals were more or less clean, but not even close to perfect. I had a lot of mental problems, mainly with motivation. It looks like I'm a little bit tired after five nice months and I need to find some new strength in order to continue. Will need to change something, but still don't know what ?=!?!?

02.Feb.2006: [100 points]
Same as yesterday. Struggling to keep in pace. Not motivated, low on energy, low on physical stability... but somehow managed to keep my points. If this mood will last for next couple of days I will not be able to sustain. Must find some way out (in)...

03.Feb.2006: [100 points]
Good morning run. I even managed to run upon small hill near my house (sort of HIIT training :) ). I cannot do this very often, but today it was my day.
Meals were bigger problem, especially dinner... I need to do more mental excersizes...

04.Feb.2006: [100 points]
I hope I'm not going to get sick. My kid has a temperature for two days now but the rest of the family is OK. Today I started to feel first signs of flu in my nose and during the evening I had small fever but I hope it will pass away...

- no updates since...

Last update: I didn't do updates on this month's thread and I didn't keep track of how many points I lost. I got flu on day after my last update and wasn't able to do any workouts for couple of days. After that I started to do my cardio sessions and this was on regular basis (I think I didn't miss single one). However, I didn't do almost any weightlifting sessions and my food intake was not so good as I wasn't focused so much. Therefore, the progress is not good, actually I'm in almost the same condition like at the begining of the February. My best result so far is from the mid January and I hope I'm going to get back to that level soon.

================
END STATS
WEIGHT: 89 kg
BODY FAT:
CHEST: 104
HIPS: 103
WAIST: 101

yehaaaa

GOAL: Cutting and Definition - Powermovement and FUN
COMMENT: i like to loose 2 kg or 3 cm waist
very important, every step is a success!
and the big, big goal is doing more triathlon this year and cycling my lovely new bike.

Monday: Running 30 min, back and abs
Tuesday: maybe swimming again
Wednesday: Running 30 min, back and abs
Thursday: free
Friday: Running 30 min, back and abs
Saturday and Sunday: No training

EATING: less carbo, more protein. No Sweets. But also, eating with fun and nice cooking not thats serious face.

TV: not more than 3h TV per Day.

and cycling everytime the sun shines and there is no split on the streets.

================
STARTING STATS
WEIGHT: 62,2
WAIST: 82 cm

====Daily reports====

Start: 100 points

[Week 1]
01.Feb.2006: everything went fine today. and unbelievable. this challenge reminds me to do my workout. so i do the stabilizer for my back, as and abs for 1 1/2h. great. BUT today is thursday, i forgot that is the "free-day" today. but does'nt mind, more is okay, if it's fun, and it was fun. my meals where great too, just the baklava and not whole wheat pasta. but i love myself like that. thats most important right now [100 points] p.s. great i think i will be allways the first, course of the GMT +1 :)

02.Feb.2006: really good beginning of the day. even it's raining i ran together with a friend for 45 min. plus running abc and some "steigerungsläufe" sprints in the end. now doing some abs and backs workout, or maybe in the evening. lets see. [update] workout done :). "so kanns weiter gehen" now some "lecker" breakfast. [100 points]

03.Feb.2006: forgot my updat. even it's WE i loose one point for not updating, and one for eating a veggie burger plus fries. but it was okay. no problem with this (-2 points) [98 points]

04.Feb.2006: today it's a free day to. find some nice abs workoupt and core things on youtube. will try it. http://www.youtube.com/watch?v=edUFqkWSve8. see you tomorrow on week 2, will be not that easy goes berlinale starts on tuesday - great films 24h. [update2] done a lot of workout thx to youtube. plus 1 1/2 h for back abs and side. autsch. (- 0 points) [98 points]

[Week 2]

05.Feb.2006: best. running in the morning, even if it was raining. 45 min with running abc. bad thing, i got my actual weight now. there is a lot to do. i correct my goal from 5 to 2 kilos. that's realistic, when we talk about 1 pound per week. rest of the day was not that good. no workout [-1 point] [98 points]

06.Feb.2006: rain and snow, nice kombi. i worked good today in the libary. look for my plan and will start swimming again next week. good food. maybe just not enough drinking today. tomorrow i will run - that will be fun :)

07.Feb.2006: uh baby, baby. what a day. very nice running in the morning. 50 min passed all the bridges (yes, there are real bridges, with water and all that stuff) plus stretching running abc and some abs and backs workout. but not another 1 h or more ;-). libary was super, also. and the food? yes, yes. even my funny doc said: "no salad" ...i eat salad. this strange chinese medicin. whatever. so what was wrong. nothing i'm just very impatiently. so be patient. have you ever think about your english word "patient"...why do you use the same word for so hopefully different things? tomorrow now running...so what can i do (scuttle with my feets)? let's see. 9 more running. when i get manage this i start with nike+, yehaa. good night. (-0 points) [98 points]

08.Feb.2006: missed my update

----

09.Feb.2006: yesterday i didn't update so (-1 point) and i drank a cocktail (-1 point) with friends. if it's the only in this week, i don't mind, we will see. BUT today i should go running and i got a very ugly bleb (is that right in english?) on my foot still from my great run on wednesday. so i have to hold me feet still and go swimming in the evening. that's not got, as i mentioned i like to have lance in my ears...so there are still 9times to run. go prince. i should not forget to make my workouts. but i think everyday is not that good. but today is a good day, for doing it. and please give us in germany some sunshine, it's raining and very cold, not good for going cycling. [96 point]

10.Feb.2006: so another point missing goes of doing no cardio yesterday and minus 1 point for not updating (-2 points) on friday i eat a pasta and some rote grütze, course i was invited from a lovely friendes. really nice evening. today i have been working the whole day with another friend. we've build a table - all wood, all doing from ourselfs. great and a nice workout for arms and shoulders. [94 points]

11.Feb.2006: it's a very cold sunday. the filmfestival is on its top in berlin. so a lot of action here. i just have to eat clean today minus one point for eating some crisps (-1point) [93 points]

[Week 3]

12.Feb.2006: uh, what i nice run. it's ice on the street, so it was like skating :). maybe a different kind of training for the muskle, so it was good. very good feeling now and some running abc and triathlon stability afterwords. so 45 min running. 40 min athletic triathlon stuff. great day. 8 more runnings. lance baby, i'm coming.

13.Feb.2006: yesterday there was a berlinale party, so of course i drank a little wine and some afri white (diet coke). so beside this it was a really great day. it's party time in berlin - tonight there is another filmfestival party, so it will be fun too. i hope i get enough sleep to run tomorrow. but i'm good hope, i will manage this. i have to think about the extra run i have to do, course of missing the one on friday. hmmm, not that easy with all that films coming up so soon. we will see.


14.Feb.2006: run

15.Feb.2006: hmpf. missed my update yesterday and the RUN plus eating a little to fat, after the drinking on wednesday (-3 points). so i have to do 2 more runnings. this will be hard. and i just can do it now or on the weekend. [90 points]

16.Feb.2006: run. yes, yes, yes. was running. and it was so damn good :). 42 min plus sprints and abc so alltogether 50 min. and i was very fast. doing some gymnastics afterwards. and now have to hurry 3 films today and the festival-gala tonight. i will drink some alcohol tonight, but thats okay. 7 more runnings [90 points]

17.Feb.2006: festival, festival, festival. and the party yesterday. but that was all planed, so no point missing :)

18.Feb.2006: extra - run? yeap :) did it. a very fast sprint for 22 min. the same distance normally takes about 34 min. great. and another 3 films. tired now. festival is over. my calorie intake was not that optimal the last week. try to make it better, next week. (-1 points for no update) [89 points] 6 more runs

[Week 4]

19.Feb.2006: run - yeees. i ran. another record. but i was a little late on the track. 53 min run. as allways faster back the before. 3 sprints and running abc. 5 more runs [89 points]

20.Feb.2006: missed the update and eat a lot of carbs ( -2 points) [87 points]

21.Feb.2006: run. yes. oh god, my legs were so slow and my head bus debatting with me. but i ran. i like to say. thats everyone, that's still in the competition is a winner for me. i know how hard it is to honestly report to yourself day by day. so heroes...go. we will match this month. i plan a vacation for the WE right know, course the festival is over and we need some sea right now. but i take the running shoes with me. bad news - i weight myself and after my drink and running and all this carbs yesterday i'm at 63,7 that's 1,5 more than in the beginning. i hope it is course of the points i mentioned before. 4 more runs. and we register for the triathlon on 1st of july.

22.Feb.2006: missed update (-1point) eating crisps (-1point) [85 points]
23.Feb.2006: run. didn't run since now. maybe i take a short round right now.

24.Feb.2006: vacation

25.Feb.2006: vacation extra - run (walk....)

[Week 5]
26.Feb.2006: vacation run (nope - walking really a lot my calves burn like hell)

27.Feb.2006: back from the "ostsee". great, great, great. we slept on a houseboat and waken up everyday with a swinging bottom and some ducks in front of the windows. a lot of intensive walks with some cliffs and beach...and so on. so no point minus for missing my scheduled jog, but 1 points for not clean eating. feeling really puffed. (-3 points) but i should give me +10points for doing such nice thing to myself and of course my partner :) tomorrow is the last day of the challenge. i'm looking forward to start the next month with no film-festival and not so much nice things in the evening. so i can concentrate on the fitness. it's really time. there are two triathlons waiting. [82 points]

28.Feb.2006: run

================
END STATS
WEIGHT:
BODY FAT:

B]GOAL:[/B] Bulking/ 2nd half: Strip fat away while maintaining LBM

COMMENT: Get to 180 lbs.


I did bulk up a bit from the start of the month. I grew in some good places (and bad places), but my bodyfat stayed about the same. I'll keep trying to bulk up next month

WORKOUT SCHEDULE
Monday: Off
Tuesday: Upper Body ME
Wednesday: Off
Thursday: Lower Body ME
Friday: Off
Saturday Upper Body Repetition
Sunday: Off


MEAL SCHEDULE
Six meals per day, 2 cheat meal per week.

Starting Stats
WEIGHT: 173
BODY FAT: 16.23%
ARMS: 13.5
CALVES: 14.75
CHEST: 38
FOREARMS: 11.75
HIPS: 37.5
THIGHS: 23.5
WAIST: 35.5


END STATS
WEIGHT: 170.5
BODY FAT: 16.82
ARMS: 13
CALVES: 14..5
CHEST: 38.5
FOREARMS:11.75
HIPS: 37.25
THIGHS:23
WAIST: 35.5



DAILY LOG

Feb 01: Day one ready to go.
-0 points [100 points]

Feb 02: I still need to get the hang of the single leg squats. I feel a litle unbalanced while I do them. I only did one more rep on my ME lift, but most of my warm up sets were heavier, not sure if that affects it.
-0 points [100 points]

Feb 03: I had a cheat meal yesterday. I did order the healthiest thing on the menu. I sent the chicken sandwich back because it wasn't on wheat bread. When it came back it was all buttered up. Oh well.
-1 point [99 points]

Feb 04: I changed up some exercises but my forearm really started hurting while doing chin ups. Hopefully it heals by deadlift day.
-o points [99 points]

Feb 05: Yesterday was the super bowl. I had both of my cheat meals yesterday. I hope I don't get tempted the rest of the week.
-0 points [99 points]

Feb 06: I'm updating early, just because I already now the crap I did today. I forgot my lunch and 2 snacks today. My meals pretty much went to crap. Hope this doesn't affect body fat levels this week.
-3 points [96 points]

Feb 07: I did not have a ride to the gym yesterday. My car is still in the shop. I will be going today.
-1 points[95 points]

Feb 08: This is always a tought part of the year for me. The stress at work does get to me. I can't allow that to happpen. It has affected my eating habits and my workout habits, at least for this week. I feel a little burned out (and it's not the exercises). I really need to focus and rededicate myself. The fact that I still don't have a car doesn't help, but those are still excuses.
-1 point [94 points]

Feb 09: Finally made it out to the gym yesterday. I had all my meals.
-0 points [94 points]

Feb 10: I had a cheat meal, again. I know I said needed to rededicate myself and I am. I don't feel unmotivated like I did early in the week. It was a last moment thing. I'm currently making my meals for the rest of the week.
-1 point [93 points]

Feb 11: I worked out yesterday but I had some drinks later in the day.
-1 point [92 points]

Feb 12: I had both of my cheat meals yesterday. I plan to have sushi on Valentines day so I'll plan the rest of the day around that. It's pretty healthy. I think.
-0 points [91 points]

Feb 13: I had all my meals yesterday. But I did decide to stop bulking. I feel my belly is getting too big! I switched to maintenance.
-0 points [91 points]

Feb 14: Kind of tired today, even though I slept a little bit earlier. I had a good upper body workout yesterday, especially during my ME lift.
-0 points [91 points]

Feb 15: It was just cruel what they did to me yesterday. They asked the kids for me to take a bite out of the candies before they left. I couldn't be mean and not eat the candy they gave me on Valentine's Day. Next year I'm going to tell the kids I'm alergic to that stuff:D
-3 points [88 points]

Feb 16: I had another pretty good ME Lower body day. I went up on everything.
-0 points [88 points]

Feb 17: I have been really bad with my diet this month. Really bad.
-1 point [87 points]

Feb 18: Late update today because I wasn't home since yesterday night. I had all my meals and my workout went very well.
-0 points [87 points]

Feb 19: Had my two cheat meals yesterday.
-0 points [87 points]

Feb 20: I had a doughnut. Everything else was good.
-1 point [86 points]

Feb 21: I missed a workout and I also had some doughnuts at school. I know I have been bad lately. I made a promise to myself that today there would be no cheat meals. And I intend to keep that promise.
-2 points [84 points]

Feb 22: I had all my meals yesterday and I made up for Tuesday's missed workout, which went pretty well.

Feb 23: I had my regularly scheduled workout, but another cheat meal.
-1 point [83 points]

Feb 24: I had all my meals, no cheating yesterday. My salmon was pretty good.
-0 points [82 points]

Feb 25: I had my workout and everything went well. Except for my shoulders popping on the rolling tricep extensions. I also had all my meals.
-1 points [81 points]

Feb 26: I had all my cheat meals yesterday. I finished the classes I was taking on Sundays and now I can spread out my cheat meals throughout the weeek.
-0 points [81 points]

Feb 27: I had all my meals and no cheat meals.
-0 points [81 points]

Feb 28: It was not a good month for me. I had lots of cheat meals, something I had not really done during the past year of working out. I really need to use this month as a learning tool to learn from my mistakes.

Since I was dieting during the August and September challenges, I have gained 17 Kg, much of it fat. There is some muscle too, and I don't want to lose it, so I will try to moderate my cutting speed this time.
I am now at 99 Kg bw, and my lifts are 180Kg dl, 145Kg sq & 95Kg bp.

Plan: Cutting, slowly with minimal muscle loss.
Goal Ripped by summertime, 10 pounds down this month.

WORKOUT SCHEDULE
Monday: 30 min elliptical + Chest
Tuesday: 30 min elliptical + Back
Wednesday: 30 min elliptical + Arms
Thursday: 30 min elliptical + shoulders
Friday: 30 min elliptical + abs
Saturday: 30 min elliptical + legs
Sunday: Optional cardio


Day [1] 97 points
Is it february already? Damn damn damn, I wasn't ready..... Mulligan, do-over, hasta mañana baby!
Today I had a trip to Oslo planned with my mom, and I forgot it was the first day of the challenge. Road food was not on the program for this month. I think the best I can do is simply start this challenge tomorrow, or I'm down a few points right off the bat.

Day [1] again... 97 points
I just finished my 6th meal, all of them super-clean. I'm still not in the cutting-groove, as I am hungry even after what must have been 2-2500 kcal today. Previously I have done well with 15-1800 per day for weeks and months without ever getting hungry (althiough it did give me gout). I think I will try to aim for 1800-2200 kcal per day this month and see how that works out.

Day[2] 88 points
Had a bowling match today, and it totally screwed up my program. Poor planning made me late, and I didn't have time to eat. One meal skipped. Workout also skipped, since the gym closed before the match was done. Then I came home to my mom, and there was a steak dinner and red wine waiting, down plenty of points :( I didn't even make it home, so I missed the daily update too. I might as well go ahead and deduct points for day one anyway.

Day[4] 84 points
It gets worse. Had to work today, and it took ages. 2 straight meals skipped. Ate some cookies just to keem me from passing out. Gym closed before I had a moment to myself, so no training today either.
Tomorrow will be perfect!

Day[5] 82 points
Apart from one meal being my moms spaghetti dinner instead of nuked chicked and salad, the day was perfect. I had a lousy workout though, which is why I opted for the dinner. I felt weak as hell, was down several reps all over, and it really depressed me. I wanted to do this cut without losing all my muscle, like I did last time, so this was a bit of a shock. Deduct one point for not updating, due to a reinstall of windows taking forever.

Day[6] 81 points
Todays workout was much better. Ever since I saw a guy do this when I first started training, it has been kind of a goal for me to duplicate, and today I did it. A set of deadlifts, 8 reps @ 140 Kg. My one rep max being 175, and after 4 months without any cardio work, this was a struggle for me. Took me a while to catch by breath :)
Diet wise, I have to deduct a point for skipping breakfast. I was stilll fiddling with the PC, and just plain forgot to eat.
I guess I'm still not quite "in the zone".

Count me in for the February challenge, which will be my third (9/06, 11/06, now 2/07). I have been working out steadily throughout. The challenge will be posting everyday, but I will do it.


Monday: Weight training: Waterbury Summer Project (WSP) a full body circuit, started 2/5/07
Tuesday: cardio, back and abs
Wednesday: Weight training -WSP
Thursday: cardio, back, and abs
Friday: Weight training - WSP
Saturday and Sunday: No training

I eat clean all days --6 small meals (2 of which are shakes) with one cheat meal a week--usually Sunday brunch. No refined sugar, no sweets, no alcohol.

================
STARTING STATS
WEIGHT: 196
BODY FAT: 16%

====Daily reports====

Start: 100 points

[Week 1]
01.Feb.2007: The challenge is off to a good start. Did a lower body workout today as planned. This is the first day I'm using any supps besides protein. I took a "recipe" from the JSF forums for mixing a bunch of stuff together for a during workout drink. BLECHHHH! I may need to simplify the drink by taking the protein later. I also need to totally re-tool my workouts starting next Monday. Tomorrow will be my last typical upper body workout. Ate clean all day [100 points]

02.Feb.2007: Today was the last full upper body workout. Starting next week I want to do a better split, but I am still working on that. All meals clean today. Good workout. Took the protein out of my shake and it's not bad now just with BCAAs and creatine. [100 points]


03.Feb.2007: Weekends have no training, so my challenge today was to eat clean, which I did. (It's not easy with all the snacks around for the kids, but I'm not willing to fail in this challenge.) I am also using creatine for the first time ever, so I am in the loading phase. So it's diet and supps for this weekend.

We had about two inches of snow last night, which was very pretty.[100 points]

04.Feb.2007: A day to play with the kids and just hang out. Had my one cheat meal today-Sunday brunch. It was -3 degrees here with the windchill at 11 this morning. Tomorrow I start the Waterbury project for eight weeks. [100 points]

05.Feb.2007: Today I did the first day of the Waterbury Summer Project, which is an 8 week workout program I first saw in someone's JSF journal. I hadn't heard of some of these exercises, but it turned out to be a great workout. I think I did the one leg DB raises wrong and made them more of a squat exercise. And I estimated the weights wrong on this first go-around. But I'm excited by this workout plan and esp. the chance to be doing totally new things. Ate clean all day. [100 points]

06.Feb.2007: My second day of the Waterbury Summer Project (WSP), which was basically cardio and stretching. This was actually less than I usually do on a Tuesday, so I added some abs work and some core strengtheners. Not as sore I as expected from Day 1's workout. I obviously did not get the weights correct. Ate clean all day. [100 points]

07.Feb.2007: Day 3 of WSP; this workout was MUCH harder, I think because I was too cautious in Monday's lifting. I really pushed myself today and now my biceps are killing me. I didn't even work bis today, but bench. I'm enjoying the WSP because it's all new. I also did the cardio workout Waterbury has you do on Saturdays, since I only train M-F. So it was double duty today. Ate clean as usual. [100 points]

08.Feb.2007: Day 4 of WSP is just 20 mins HIIT and stretching. I added 120 crunches to it, as well as some back extensions. Ate clean all day. [100 points]

09.Feb.2007: Damnation! Day 5 of the WSP is a full body circuit of only 4 exercises; the whole circuit is done 3 times. Basically you get as many reps in as you can in 2 mins each time. The longest two minutes of my life. The whole workout was effing hard...it was like punishment. But I did it and ate clean all day. I'll see how I feel tomorrow. [100 points]

10.Feb.2007: Ate clean all day. Still very sore from yesterday's workout. Played with the kids a lot today. Did a little swimming since my one son was invited to a pool party for someone's birthday and he can't swim on his own. You realize how different your life from everyone else's when you bring a disabled child to a birthday party. I felt like we were crashing the party. Anyway, we did get the kid a nice birthday present. A busy, active day, with clean eats all around. [100 points]

11.Feb.2007: Had my one permitted cheat meal this morning, as planned. Mostly played with the kids today, but did some work in the barn. Had to get some bales of hay down from the loft, in addition to the normal mucking out routine. Ready to start week 2 of WSP and week 3 of the challenge. [100 points]

[Week 3]
12.Feb.2007: Day 6 of WSP is just Day 1 with different rests between exercises. So this was the second time I did this set of 8 exercises. What a difference! I had much better estimates of what the right weight should be and much better form throughout the exercises--even though in most cases I increased the weight. Also did some crunches and stretches. No problems eating clean. The house I restored is finally under contract. I can' wait to be out of it. Should close in less than a month. [100 points]

13.Feb.2007: A great day today. I had an awesome cardio workout , plus crunches and stretches. Then I did construction work for the rest of the day. Fixed the barn door, did a lot of heavy lifting, etc. It was really invigorating. Ate clean all day, even turning down the heart-shaped cookies my daughter helped my wife make. A big snowstorm is expected tonight.
[100 points]

14.Feb.2007: The major snowstorm turned out to be a blizzard. If ever there was a day I should miss my workout it was today. In addition to the snow, I felt kind of feverish all day. But the thought of missing was intolerable. I ended a previous challenge at 99 because of one small stupid unplanned snack which wasn't even that good. And I am still mad at myself about it. Soooo this month, I am not cutting myself any slack. Did cardio today. Ate clean the whole day. My wife and I don't celebrate V. Day; but the kids all came home yesterday with lots of candy (the parties were moved up a day because of the expected snow). So I avoided all the candies that were around the house. [100 points]

15.Feb.2007: Great workout today. Increased all the weights from last week. Also did the 6th day of cardio which is required in the WSP, but I do it after lifting on one of the 5 days I workout. Pretty beat but excited at moving forward. No problems on the diet side.[100 points]

16.Feb.2007: Awesome workout today. Fridays in WSP are timed exercises, today was as many reps as poss in 2 mins 10 secs each set, with 3 sets total. I did 101 pushups today which is more than I did all of 2006. :) I'll be hurting tomorrow. Ate clean as usual. [100 points]

17.Feb.2007: Hit all meals as planned. Did a lot of running around with the kids and also worked in the barn with the horses. So an active healthy day, even if not a gym day. Still sore from yesterday's WSP workout. Forgot to mention that I went to the doctors on Friday. He said my bloodpressure was disgustingly healthy (96/56). My heart takes a licking and keeps on ticking I guess. [100 points]
18.Feb.2006: Can't believe the weekend is over already. Spent the day with the family. Had my usual cheat meal of Sunday brunch, but no other sweets or cheats the whole day. Ready to start week 4. [100 points]

[Week 4]
19.Feb.2007: Today was Day 1 of WSP Week 3. That means all of the exercises change. After doing one group on Day 1 Weeks 1 and 2, I finally got comfortable with the correct form and right weights. Now it's back to square one: the first time with these new exercises is physically challenging but I have to focus on the form a lot since most of these exercises are new to me. Anyway, I did my workout and feel very sore now, so I guess that's good. The gym owner helped me on some of them by giving me tips on proper form. I ate clean all day, no issues there. [100 points]

20.Feb.2007: Week3 Day 2 of the WSP. which is 16 mins of HIIT cardio. This is less than what I used to do but for some reason I was ready to faint at the end of it. 8 more days! Ate clean today.[100 points]

21.Feb.2007: Killer workout today. Barely strength enough to type. Ash Wednesday...will have to get more protein from the shakes. Ate clean today and vegetarian too! [100 points]

22.Feb.2007: Today the WSP requires 18 mins of HIIT with 75 sec walks and 45 sprints. Actually I sprint and run hard instead of walking and sprinting. Also did 120 crunches and some back strengtheners. No problems eating clean. [100 points]

23.Feb.2007: Today's WSP workout was 4 exercises, 1 set of 100 reps each. Man that was a killer. Some of them ended up as 2 sets of 50 or 5 sets of 20 but I did get through all of them. I then did the Saturday cardio workout required in WSP since I only workout M-F. By the end I was sweating "in the manner popularized by the fountains at Versailles" as Bertie Wooster said somewhere. No problems on the diet side. Psyched that I'm this close to the end of the challenge. [100 points]

24.Feb.2007: I was wondering why I wasn't sure after yesterday's murderous workout. I ran around with the kids today as if I were one of them. Then it hit me this afternoon, about 4.30. EXTREME muscle soreness. I couldn't believe how weak and wrung out I felt (and still do). Before that, I took my kids to an Irish pub for lunch and had an intense craving for a pint, which I resisted. Then took them later for donuts, which didn't tempt me in the least. No problems all day. [100 points]

25.Feb.2007: A much-needed day of rest. Still sore from Friday's lifting. Had my one allowed cheat meal this morning. Other than that, ate clean the whole day. Ready to start Week 4 of Waterbury. Only 3 more days left in the month. I'm not going screw it up now. [100 points]

[Week 5]
26.Feb.2007 Week 4 of Waterbury is a repeat of week 3 with a difference in rest periods. Was swamped at work and got to the gym much later than usual. But did my workout and kept to my meals as planned. Two more days! [100 points]

27.Feb.2007: Trying this post again. Was almost finished with my workout when I got severe back pain. I did finish but then had to take half a day off work and lie in bed, taking painkillers. I will finish tomorrow so I keep at the 100 points which was my goal this month. My doctor says to push myself through the pain. I am very discouraged since I thought I had worked past this problem. It was back pain which initially led me to get in shape in the first place. Not problems eating clean all day. 100 pts.

28.Feb.2007: Well it pisses me off but there's no amount of will power to overcome the injury done to my back. I cannot workout today. I can barely walk. My doctor is trying to get a spinal injection for me this week. My sole comfort is that I didn't screw up the challenge due to laziness or lack of resolve. But it sucks big time to lose a point on the last day of the month. After the injection, there's no lifting for two weeks, so March is shot too.
[-1][99 points]

================
END STATS
WEIGHT: 195
BODY FAT: 15.6%

Not a huge difference from the start of the month, though I think my chest looks more defined. Was absolutely rigid in my diet and my workouts, right up until the back injury which will lay me low for a while. A good month with a terrible close.

GOAL: On February 28, 2007 I am 185 lbs at 14%.

PURPOSE: Fitness is the solid foundation for success in all other facets of my life.

Workout Schedule
Monday: Upper Body
Tuesday: 40 min HIITCardio
Wednesday: Lower Body
Thursday: 40 min HIIT Cardio
Friday: Upper Body
(Alternate Upper Body / Lower Body next week)

Meal Schedule
- 6 clean meals every day with 2 cheat meals a week
Sample:
7AM. 1 bowl oatmeal. scoop protein powder. banana.
Workout
9AM. 4 egg whites, 2 whole eggs. 2 slices flax bread. Peanut butter. Orange.
12PM. 2 tuna sandwiches
3PM. Protein Shake
6PM. Protein Shake
8PM. 2 Chicken breasts. Sweet potato. Stir-fry mushrooms and peppers.

STARTING STATS (Jan 28, 2007)
WEIGHT: 182 lbs
BODY FAT: 16%
ARMS: 15 3/8"
CALVES: 15 3/8"
CHEST: 43"
FOREARMS:13"
HIPS: 34"
THIGHS: 23"
WAIST: 33"

100 points


Daily Log
[Week 1]
01.Feb.2006: Did my cardio. Hit all of my meals. All of this even though my uncle dropped in unexpectedly from the other side of the planet. Need to drink more water. I think I need to add a 7th meal. I got a speeding ticket. That alone should give me 101 points. [100 points]
02.Feb.2006: Slept in and missed my first meal. Rescheduled well and slotted my workout for later in the day. Need to pick up some ZMA or Glutamine so that I recover better. [99 points]
03.Feb.2006: I had a cheat meal of pizza tonight. Didn't want to. I really, really didn't want that pizza. It disgusted me. And I usually love pizza. Did an unscheduled cardio session in the morning. [99 points]
04.Feb.2006: It was my off-day. So I had one less meal. Everything else went well. [99 points]

[Week 2]
05.Feb.2006: Hit all of my meals and the gym. Booyakasha!! [99 points]
06.Feb.2006: Slept in and missed my first meal. Went to the gym later on in the day and did my cardio session [98 points]
07.Feb.2006: Hit the gym, but missed two meals. I didn't plan ahead and have time for shopping. Ended up picking up sushi for one meal and a sandwich for the other. Still fairly healthy but not acceptable. [96 points]
08.Feb.2006: I hit my cardio session. Missed one meal. Re-focus time. [95 points]
09.Feb.2006: Hit the gym and my meals. [95 points]
10.Feb.2006: Went on a long ride on my motorbike and missed a meal. [94 points]
11.Feb.2006: I'm adding muscle at an acceptable rate, but the fat isn't coming off quick enough. So I added a cardio session today. [94 points]

MIDPOINT STATS (Feb 11, 2007)
WEIGHT: 183.5 lbs
BODY FAT: 15.5%

[Week 3]
12.Feb.2006: Completed workout. Missed a meal. Queue broken record [93 points]
13.Feb.2006: Completed workout. Missed a meal. Queue broken record [92 points]
14.Feb.2006: Completed workout. Missed a meal. Queue broken record [91 points]
15.Feb.2006: Completed workout. Missed a meal. Queue broken record [90 points]
16.Feb.2006: Completed workout. [90 points]
17.Feb.2006:
18.Feb.2006: Weekend didn't go well. [85 points]

[Week 4]
19.Feb.2006: Completed workout. Missed second meal [84 points]

DNF: Picked up a sinus infection. Need to rest for a week or so.

GOAL: Cut to 210


COMMENT: After doing well in this challenge last month I've decided to up the ante for February challenge. I'm attempting to do cardio every day with no exceptions. No planned cheat meals, so points will be deducted for anything offplan.

WORKOUT SCHEDULE
cardio AM and PM (following weight training) daily
Weights Mon (Upper) - Tue (lower) - Thu (Upper) - Fri (Lower).

MEAL SCHEDULE
STICK TO THE PLAN!
NO ALCOHOL.
NO PLANNED CHEATS.

WATER
4 litres per day

STARTING STATS::
WEIGHT: 224.5 pounds

http://myblog.aussiebodybuilder.com/wp-images/2007-02-01.png

END STATS::
WEIGHT: ??? pounds

http://aussiebodybuilder.com/_images_/wp-images/2007-03-01.png

DAILY LOG

01.Feb.2006: 224.5# - Continuing with myu consistant approach. Diet was good and clean. Morning and afternoon cardio performed as planned and got a good workout in. I'm concentrating on getting my rest period down between sets, performing 5x6. Lost no points on the first day of this challenge. [100 points]
02.Feb.2006: 222.5# - AM Cardio complete. Weight Training done. PM Cardio complete. All meals eaten as scheduled. [100 points]
03.Feb.2006: 222.5# - AM Cardio complete. No weights today. PM cardio complete. All meals as scheduled. A good day.[100 points]
04.Feb.2006: 222.5# - AM cardio complete. No weights today. PM cardio complete. Another good day.[100 points]
05.Feb.2006: 222.5# - AM cardio complete. Upper body training today. PM cardio complete. Another good day.[100 points]
06.Feb.2006: 222.0# - AM cardio complete. Lower body training. PM cardio complete. All meals as scheduled. [100 points]
07.Feb.2006: 221.0# - AM cardio complete. No training. Missed PM cardio (-1). All meals as scheduled. [99 points]
08.Feb.2006: 220.5# - AM cardio complete. Chest/triceps. PM cardio complete. All meals as scheduled. [99 points]
09.Feb.2006: 220.5# - AM cardio complete. Shoulders. PM cardio complete. All meals as scheduled. [99 points]
10.Feb.2006: 219.0# - AM cardio complete. no weights today. PM cardio complete. All meals as scheduled. [99 points]
11.Feb.2006: 219.5# - AM cardio complete. no weights today. PM cardio complete. unscheduled cheat encountered (-1). [98 points]

Justitia's 100 challenge.

Well, after a false start last month because of two more unexpected oral surgeries, one of which got infected -- I had to drop out. I haven't been well enough to complete a challenge since last September.

But now -- all the medical & dental surprises seem to be done. I still have more oral surgeries on the horizon. but the first of them are not until May. I have a minor foot surgery that has been postponed for a year because of all the other stuff but my plan is not to do it until next fall.

So my birthday is March 26 -- which gives me exactly 8 weeks from today (January 29th) to achieve the best that I can accomplish in that time.

So here is my challenge for myself:

Fasted Cardio M-F. There will be weeks when I will not be able to do Tuesday and 1 week I will not be able to do Thursday. These will be made up by a cardio on Sunday.

Weights X a week. I am not sure yet what days but currently the plan is Tuesday afternoon, Thursday evening and Saturday AM. They will be Total Body workouts -- one of Chad Waterbury's programs.

My food is always the same: 6 meals a day, meals that are predominately animal-source protein and fat or protein and carbs. They just vary in composition and timing depending on whether it is a weight day or not.

I have not decided about cheat meals yet. I do know I will stay away from alcohol. I intend for the first 2 weeks not to have a cheat meal anyway and then decide from there. (The first 2 weeks begins for me today, January 29th.)

Water: always a struggle for me: 10-12 glasses a day

Vitamins, minerals, herbs, prescription drugs, supps -- a ton.

Timing over the course of the day: a real challenge for me.

Here (http://forums.johnstonefitness.com/showthread.php?p=431965#post431965) is a link to my new fitness thread where I talk more about how things are going.

So Feb 1 begins on a Thursday, the first Thursday of the month which is when I have an early morning meeting and will either skip or do cardio late but semi-fasted- i.e., a liquid diet a couple of hours before. Regardless, I will make it up Sunday.

I will try to get stats as soon as my new accumeasure and myotape arrive.
Edit: I checked my weight Feb 1: 157.5 lbs :( It means I gained 8 lbs since my lowest last September.


February 1 (Thursday): I am on Day 4 of being felled by the flu. I felt well enough to do cardio but not to do weights. I will do them tomorrow and still be on schedule. I am not monitoring my food for today because my appetite is off because of the flu. It is clean but just a higher proportion of fruits that I usually would have.100 points.

February 2 (Friday): I felt well enough today to have a full day. Morning fasted cardio, full complement of supplements, food and water, and evening weights. I am still doing TBT because I did not have time to work up a new routine for one Waterbury's other programs I am going to try.
3 set of 8 reps each with 90 sec rest in between
Cable underhand pulldowns - 65 lbs
Hack Squats - 40 lbs
Good Mornings - 45 lbs
Bench Press- 20lb DBs
Leg curls - 60 lb
calf stretch - own body weight.

It's been 3 months since I have been able to work weights with any consistency. So this is a nice beginning. I am finding the food a little more than I can really eat. I left about 25% of 2 of my most "solid" meals (out of 6 meals -2 of which were protein shakes.) I could not finish all of my fresh cooked wild salmon and salad at lunch and I could not finish all of my chicken breast with fibrous veggies and sweet potato. at dinner. The rest of the meals were fine. Each one has approximately the same # of calories, so I am not sure if I am eating too much. Total calories is planned around 1750. 100 points

Feburary 3 (Saturday):
I am normally scheduled to do only weights on Saturday but because I had to delay my weights from Thursday to Friday because of illnesss and as I do a total body workout and need at least one day of rest between weight workouts, I did a fasted cardio instead.

I did not sleep well Friday night following a rather harrowing incident when I left the gym that I describe here (http://forums.johnstonefitness.com/showpost.php?p=434643&postcount=629) so my flu came back a bit. My food was a little under for Saturday as my appetite was limited but it was clean. It was my cheat night meal but I only had a small piece of cake as I have a professional brunch to go to Sunday. 100 points

February 4 (Sunday): Today is my free day. I had a professional brunch to attend but I kept my food clean. I still did not sleep well Saturday night and was still under the weather. I shifted my food plan to include more fruits. It was a full work day for me Sunday afternoon and evening as well. 100 points

February 5 (Monday): I got fasted cardio in and ate clean. Work is about to explode. if you are curious, see here (http://forums.johnstonefitness.com/showpost.php?p=435370&postcount=29). In the meantime, my stomach was in knots yesterday and I could not eat all my meals. This situation at work is going to last until June 30th and will probably get worse over time. So I have prioritized. My workouts come first. I will eat absolutely cleanly (except my weekly cheat meal). I will focus on getting water in. And try my best to eat the food on my plan. And try to get sleep.. which is not easy under the circumstances. So I under ate today 99 points

February 6: (Tuesday) I ate clean, did my cardio. I am doing a new Waterbury program and tonight I was calculating 1 RM's for some exercises, which I have never done before. I will be doing that for the next 2 weeks. 99 Points

February 7 - 14: Well I was not able to do cardio because of an emergency dental appointment on Wednesday and had to get up too early. Thursday I had an early morning professional meeting that lasted until I had to go to the airport for my trip to Houston. Friday I woke up sick, having caught whatever cold that the housekeeper at the home I was staying with had. I decided to just rest and sleep on Saturday and Sunday. Flew back Monday. Taxi Driver was totally sick and I woke up Monday sick as a dog. I slept all day Monday and most of Tuesday.

Today is Wednesday, February 14, the first day of health I have felt in a week. I did fasted cardio and am keeping clean on my meals.

I am giving up on calculating points. I don't know what to do when I get sick. SO I will just report what success I have and what shortcomings.

EDIT: I am so sorry but I have to give up on this challenge. The bug that I contracted before is just not shaking loose and it keeps comming back, my school is infrected and I jsut can't sustain this. So after 2 faileed challenges, including this one... I amnot going to sign up for one again until I know I am more stable physically.

I am in

Can't wait to start the challenge. I will be following the Body For Life Format throughout the next 12 weeks. So these monthly challenges should help through it. Here's my workout and nutrition plan.

Workout BFL
Mon- Upper Body
Tues- Cardio
Wed- Lower Body
Thurs- Cardio
Fri- Upper Body
Sat- Cardio

(on non cardio days I will also play some rec basketball)
ABS MWF

Nutrition Plan
(although I will not eat the same meals for 12 weeks straight I will always keep the same format of having protein and low fat intake with every meal. After 5pm I will not be eating any carbs except for veg.)

Meal 1- 1/2 cup oatmeal/ 1 scoop whey pro
Meal 2- Egg Whites/ piece of fruit
Meal 3- Grill Chicken/ Green Veg/ 1/3 cup Brown Rice
Meal 4- Protein Shake/ Fruit
Meal 5- Tuna or Chicken/ Veg
Meal 6- Egg Whites/low carb fruit

In the January challenge I was supposed to be cutting, but went from 206.5 to 210, and then back to 207.5. I haven't really been in a groove. The last week or so of Feb I'll be on vacation, and I'd like to shave off a few pounds before then and try to at least maintain while I'm gone.

STARTING STATS
WEIGHT: 207.5lbs
BODY FAT: 29.0% (tanita)
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

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

MEAL SCHEDULE
- 3x per day minimum, target 1650-2250cal depending on workout
- Drink no soda

SPECIAL MOTIVATORS
- Subtract 10 points for each soda
- Subtract 1 point for every 100 calories above 2500 in a day.
- Subtract 2 points for each missed cardio workout.

RESULTS

Thu,01-Feb-2007: [78 pts][/B]. 207.5lbs, 29.0%bf (tanita). 2700cal. Workout: Chest/arms. -20 points for 2 cokes. -2 points for 200 cal over 2500. (Ow. Nice way to start off the challenge!).

Fri,02-Feb-2007: [58 pts][/B]. 209.0lbs, 28.0%bf (tanita). ~2400cal. Workout: None? -20 points for 2 cokes.

It was a little startling to realize that my weight was the same after 6 months of 'cutting' as it was after 3 months. So all the weight loss so far happened in the first 3 months, then I've been screwing around for 3 months since then. I am a lot stronger in the last 3 months, but it's not reflected in a change in bf%, so maybe that's not exact.. I haven't been tracking strength gains. I think I need a new plan.. my diet and workout routine are clearly not sync'd up with my goals, not to mention it's boring after 6 months. Couple of thoughts: 1. Need to keep track of macronutrients, not just calories; 2. Need to switch it up in the gym, will look at getting a trainer to work with; 3. Need to admit I am addicted to soda (or sugar/HFCS, or whatever) and deal with it; and 4. Need to track strength training to observe the gains/changes. I'd like to get over this hump, and see my way down to around 180/190 with about half the bf%.

Sat,03-Feb-2007: [___ pts][/B]. No weighin. No update. Out sick.
Sun,04-Feb-2007: [___ pts][/B]. No weighin. No update. Out sick.
Mon,05-Feb-2007: [___ pts][/B]. No weighin. No update. Out sick.
Tue,06-Feb-2007: [___ pts][/B]. No weighin. No update. Out sick.
Wed,07-Feb-2007: [___ pts][/B]. No weighin. No update. Out sick.
Thu,08-Feb-2007: [___ pts][/B]. No weighin. No update. Out sick.

Fri,09-Feb-2007: [___ pts][/B]. 209.0lbs, 28.0%bf (tanita). Workout: Fasted cardio 40 min (~515cal). My diet sucked the last week, lots of soda and other sugar. I should probably subtract around 300 points for that, no updates, and no workouts, but instead I'm thinking about trying to not get down on it and just nailing today and the next 12 days before vacation with cardio, cardio, and more cardio, and see what happens. As noted above, it's time for a change.

Sat,10-Feb-2007: [___ pts][/B]. No weighin. No update. No workout.
Sun,11-Feb-2007: [___ pts][/B]. No weighin. No update. No workout.

Mon,12-Feb-2007: [___ pts][/B]. 209.0lbs, 28.0%bf (tanita). 2300cal thru 2:45pm.

Tue,13-Feb-2007: [___ pts][/B].
Wed,14-Feb-2007: [___ pts][/B]. 208.5lbs, 27.5%bf (tanita).

Thu,15-Feb-2007: [___ pts][/B]. No weighin. I'm basically off this challenge, but will update when I get a minute here and there. I will try to fit in workouts before vacation and I will probably miss the start of next month's challenge, so I'll rejoin in April? We'll see. As mentioned above I need to change the program.

Fri,16-Feb-2007: [___ pts][/B].
Sat,17-Feb-2007: [___ pts][/B].
Sun,18-Feb-2007: [___ pts][/B].
Mon,19-Feb-2007: [___ pts][/B].
Tue,20-Feb-2007: [___ pts][/B].
Wed,21-Feb-2007: [___ pts][/B].

Thu,22-Feb-2007: [___ pts][/B]. VACATION.
Fri,23-Feb-2007: [___ pts][/B]. VACATION.
Sat,24-Feb-2007: [___ pts][/B]. VACATION.
Sun,25-Feb-2007: [___ pts][/B]. VACATION.
Mon,26-Feb-2007: [___ pts][/B]. VACATION.
Tue,27-Feb-2007: [___ pts][/B]. VACATION.
Wed,28-Feb-2007: [___ pts][/B]. VACATION.
Thu,01-Mar-2007: [___ pts][/B]. VACATION.

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

GOAL: Scale to read 220lbs (Currently 230lbs)

Comments: I have not performed well in the previous challenge. The biggest problem for me is updating this thread daily. Goes to show (for me) how impressive John's daily update streak is. Anyhow, I have been doing very well with following the regime outlined below and have noticed a significant shrinkage of my spare tire since I started following a 60 Minute Cardio workout. My goal mentioned above is somewhat vague. In addition to that goal, I'd like to complete one who month of solid nutrition and consistent cardio. I can't imagine how great I will feel and look if I can accomplish that!


Workout Schedule
Monday: 60 Minute Cardio
Tuesday: 60 Minute Cardio
Wednesday: 60 Minute Cardio
Thursday:60 Minute Cardio
Friday: 30 Minute Cardio
Saturday: Off Day
Sunday: 60 Minute Cardio


100 points

Daily Log
[Week 1]
01.Feb.2006: -1 [99 points] I was afraid of this happening. I missed my workout today. I am sick. Sore throat, tight head, light headiness, congestion, etc. This came out of nowhere beginning yesterday. My diet was as expected today but I will be missing my workout. Hopefully tomorrow I will have recovered enough to put in my 60 Minutes of Cardio.

02.Feb.2006: [99 points] Like I mentioned yesterday I am sick. Although today was not much better, I was able to get my 60 minutes of cardio in. Like John has mentioned a thousand times, it is a great feeling to do something that you don't necessarily feel you can, or even want to do. Anyhow, I'm finding my cardio increasingly easy to do each day. I hope I can continue this through the month.

03.Feb.2006: [97 points] I lost two points on Saturday because 1. I did not post and 2. I did not perform my workout. I'm making a change to my schedule. Usually Saturday has been an Off Day for me. That day is usually reserved for my "Honey Do" list. Although I didn't do anything related to that list on this day due to my illness, going forward I will not be working out on that day.

04.Feb.2006: [96 points] Again, I lose a point for not updating my post. I kept reminding myself all day and just didn't follow through. Fortunately I was feeling better on this day. I went to the gym this morning and got in a 45 minute cardio session. I would have stayed longer but began suffering from a wicked case of chaffing. For those of you who know the feeling, you can understand my pain. Anyhow, what I did get in was quality cardio. I was concerned about my food intake on this day for obvious reasons. However I made it through with minimal damage. I partook of no pizza, nachos or anything like that. I enjoyed tuna patties for lunch along with a fruit bowl for a snack. My chaffing has healed up so tomorrows cardio is on as scheduled.

[Week 2]
05.Feb.2006: -1 [95 points] Sickness flared up again. No workout

06.Feb.2006: [95 points] Well I hope I'm not speaking too soon but I think/hope/pray that that is behind me. I rarely get sick. In fact I think the last time I became ill was in 2005. Anyhow, I'm glad it was only 5 days. I completed my workout today. I'm a little disappointed because I noticed a that the fat around my waste is beginning to reappear. I'm not sure why given the fact that I hadn't eaten much the last 5 days due to being sick. Oh well, I'm pressing on.
07.Feb.2006: [100 points]
08.Feb.2006: [100 points]
09.Feb.2006: [100 points]
10.Feb.2006: [100 points]
11.Feb.2006: [100 points]

[Week 3]
12.Feb.2006: [100 points]
13.Feb.2006: [100 points]
14.Feb.2006: [100 points]
15.Feb.2006: [100 points]
16.Feb.2006: [100 points]
17.Feb.2006: [100 points]
18.Feb.2006: [100 points]

[Week 4]
19.Feb.2006: [100 points]
20.Feb.2006: [100 points]
21.Feb.2006: [100 points]
22.Feb.2006: [100 points]
23.Feb.2006: [100 points]
24.Feb.2006: [100 points]
25.Feb.2006: [100 points]

[Week 5]
26.Feb.2006:
27.Feb.2006:
28.Feb.2006:

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

I am in! Out of town right now, but I will update it on Wednesday when I return. It is time to get the lead out!

I'm in! I will post a plan tomorrow. I look forward to it. This will keep me focused for the spring and summer! I've gained some weight through the holidays and just don't have anymore motivation since I reached my goals. This will ge me back on track.

GOAL:


COMMENT:

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


MEAL SCHEDULE


STARTING STATS
WEIGHT:
BODY FAT:



END STATS
WEIGHT:
BODY FAT:


DAILY LOG (Note:

After much thought and worrying that I wasn’t ready to take this step I decided that this is probably the best way for me to stay motivated. I thought about waiting another month to get myself in better shape, but I’m hoping that this challenge will help me stay motivated and get the results I actually want instead of dilly dallying and doing half way. The hardest thing is going to be the cardio, but I’m going to give it a go.

GOAL: Lose fat while maintaining or building muscle.

COMMENT: I want to lose 15 pounds this month.

WORKOUT SCHEDULE
I made a two week schedule because I plan to do cardio every other day, so this was the easiest way for me to outline it. On my push ups and sit ups I add one to my total everyday, and do the total in as few sets as possible.

Week 1:

Sunday: Cardio, Dumbbell Workout - Biceps & Triceps, Push Ups & Sit Ups
Monday: Dumbbell Workout - Chest & Shoulders, Push Ups & Sit Ups
Tuesday: Cardio, Dumbbell Workout - Biceps & Triceps, Push Ups & Sit Ups
Wednesday: Dumbbell Workout Chest & Shoulders, Push Ups & Sit Ups
Thursday: Cardio, Dumbbell Workout - Biceps & Triceps
Friday: Dumbbell Workout - Chest & Shoulders, Push Ups & Sit Ups
Saturday: Cardio - Push Ups & Sit Ups

Week 2:

Sunday: Dumbbell Workout - Biceps & Triceps, Push Ups & Sit Ups
Monday: Cardio, Dumbbell Workout - Chest & Shoulders, Push Ups & Sit Ups
Tuesday: Dumbbell Workout - Biceps & Triceps, Push Ups & Sit Ups
Wednesday: Cardio, Dumbbell Workout - Chest & Shoulders, Push Ups & Sit Ups
Thursday: Dumbbell Workout - Biceps & Triceps, Push Ups & Sit Ups
Friday: Cardio, Dumbbell Workout - Chest & Shoulders, Push Ups & Sit Ups
Saturday: Push Ups & Sit Ups

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

DAILY LOG
[Week 1]
01.Feb.2006: Well day 1 of the challenge started off pretty good. Like all days I didn't want to get up to do my cardio, but I didn't want to lose a point either so I did the cardio. I'm working on my last meal right of the day right now. I've never had strawberry whey protein before. I'm still not sure how I feel about, but it's drinkable. I'm having to boil my water due to whatever water problem caused my water to be shut off for two hours today.[100 points]
02.Feb.2006: Today wasn't overly difficult because I didn't have to do cardio. It will probably be a pretty big test when my alarm goes off at 7 and I have to get up to do cardio on a Saturday. I went to a bar for the first time tonight with out drinking. I was tempted a little, but I haven't drank in over a month and all of my friends are behind me so it wasn't that difficult.[100 points]
03.Feb.2006: We're only three days in but today stunk. I missed my cardio this morning because I went out last night, so that's minus 1. I also had my cheat meal for the week. I'm thinking about giving them up. Cheat meals are meant to make you feel good, or as a reward for a job well done, but I always feel bad afterwards. It's like I'm letting myself down. I think I'm going to try to come up with some other kind of reward if I make it through a whole week without messing up. I did walk 18 holes of golf carrying my clubs, and FitDay says that burned 1500 calories, which FitDay equates to running 10 miles in 2 hrs. I don't buy it.[99 points]
04.Feb.2006: The two most challenging things for me are cardio and eating enough. Eating six times a day isn't that hard, but getting down that much food is a pain. I'm far more comfortable eating 1000 calories over six meals than 2000. I was slightly tempted by queso at a Super Bowl party, but I held off. Food isn't the difficult part for me. Working out is what gets me, but I managed to do everything on my list for today. [99 points]

[Week 2]
05.Feb.2006: I missed my cardio again today. I made ice cream out of whey protein and cottage cheese. I think next time I'll try it without the peanut butter. I don't know that I'm huge fan of the stuff. [98 points]
06.Feb.2006: [ points]
07.Feb.2006: I missed my update yesterday so that's minus 1, but I had a pretty hard so I feel good about that. I usually don't eat my last meal until ten, but I didn't get enough sleep last night so I upped my meals by an hour so I could get to bed earlier tonight. [97 points]
08.Feb.2006: Non cardio days are easy for me. That has me worrying that my lifting isn't hard enough work. I only have dumbbells at my apartment. I need to buy bigger weights soon or just spend more time doing barbell exercises in the gym. I don't have cardio scheduled today, but since I'm already awake at 5:30 I might as well get something productive done. [97 points]
09.Feb.2006: I'm such a moron. My cardio schedule got screwed up b/c I did it on the 8th even though I didn't have to, so I didn't do it today when I had to. Also, updating the next morning for the night before is messing with my mind. I don't think well when I first wakeup. I'm going to minus 2, one for the cardio, one for being dumb. [95 points]
10.Feb.2006: Nothing interesting to report today since it was my off day. All I had were the push ups. [95 points]
11.Feb.2006: I'm tired. Did everything right today, and now I'm going to sleep. [95 points]

[Week 3]
12.Feb.2006: I ordered Nitrean for the first time today. Too bad I have to get through 3/4 of a bottle of GNC strawberry powder first. I need to work on my diet some more. I'm thinking of making one for an entire week. I'll probably keep a few meals the same everyday, but change it up in some places to make it more interesting. Oh well, bed time. [95 points]
13.Feb.2006: I need to buy a cardio bike. I live in the ghetto so running near my apt. sucks and I hate going to the track at school. Long story short, no cardio again today. [94 points]
14.Feb.2006: Holy crap! I don't know if I'm hungry or what, but I just got a sniff of my roommates french fries. I wanted to tear into that Wendy's, but instead I got my 6th meal of the day and went to my room to type here. I'm really looking forward to tomorrow. I only weigh and do measurements twice a month so I get to measure my progress and see where I've come since Feb. 1. I quit taking creatine last week so hopefully I dropped any water weight I was carrying b/c of it. I can't wait to step on that scale. [94 points]
15.Feb.2006: I got to weigh today. I had hoped for more, but I still made progress. I can already tell my goal wasn't really attainable when I started. [94 points]
16.Feb.2006: I had red meat for the first time in a good month tonight. Before now even my cheat meals have been chicken. I feel myself getting stronger while dropping weight so I can't really be much happier than I am right now with my progress. [94 points]
17.Feb.2006: Walking 18 holes of golf takes a lot out of me. I didn't eat right today considering I spent most of my day away from my house so minus 1 for that. Thank goodness today is an off day for me or I'd be minus 2. [93 points]
18.Feb.2006: Got a pretty good workout in this morning, but went to visit my parents and that screwed my eating up. I haven't eaten my six meals in 2 straight days. I'm on a slippery slope to messing up. Gotta focus now. Tomorrow is pretty important for me. [91 points]

[Week 4]
19.Feb.2006: I did a good job of getting back on track today with my diet. I actually cooked up enough food to get me through the entire week, and they're all clean healthy foods. I also got my first order of Nitrean in today, and I really like the taste over GNC. Plus, the protein blend seems much better than the pure whey I have been using. [91 points]
20.Feb.2006: I forgot to mention yesterday that I finally got a food scale. No more having to guess serving sizes anymore. I had another day of sticking to my diet quite well. The most visible muscle gains up to now have been my triceps. They look alot bigger flexed and I can't wait to see how the look when I get rid of my arm fat. [91 points]
21.Feb.2006: Back on track. After two screwup days I'm pretty pleased to have 3 straight good days. I even turned down Pizza Hut earlier, but I feel better not eating than had I caved and cheated. I'm going to be out of town for a few days tomorrow so I'm going to have some trouble staying good and updating but I'm going to try. [91 points]
22.Feb.2006: [ points]
23.Feb.2006: I couldn't update last night because I was at my parents house. I also didn't eat right when I was there so that minus 2. Visiting my parents is death for my dieting. I eat when I'm bored, and there is nothing to do at my parents. [88 points]
24.Feb.2006: Damn I hate being an insomniac. I almost forgot to update so it's pretty late but it's done. [88 points]
25.Feb.2006: I had ice cream today. I need to do something b/c I'm really starting to slip I think. I guess I just need to dig deep and get my act together. [87 points]

[Week 5]
26.Feb.2006: No cravings today. No problems. I think my problem yesterday was b/c I hadn't eaten enough for the day. Even after my ice cream I still only ended up with about 2200 for the day. [87 points]
27.Feb.2006: One day to go. I ate well today. I almost had to go eat dinner with my buddy at a place called WOW. It's kinda like Hooters, and it was the only way I could get him to play basketball with me. After 3 games of 21 we finally got two other guys so we could play 2 on 2. About 10 minutes in though, my friend messed his knee up so I didn't have to go eat and lose a point. After about 30 minutes of being at the ER he got tired of waiting and went to CVS to buy a knee brace and crutches, which is exactly what I told him to do in the first place.[87 points]
28.Feb.2006: Last day. I only missed two updates during the month. I'm either really motivated or have too much free time nowadays. Either way I made. I would have liked to have done better, but I guess it wasn't bad for my first challenge. I got on the scaler earlier and it said I had lost 7 lbs since Saturday. It was just being weird, but I was stoked when I first saw it. A few minutes later it was back to normal. [87 points]

Goal: From 223.5lbs - 205lbs

Point Deductions For:

- 5 Points For Gaining Weight on the "5 Day Weigh-In."
- 1 Point For Missing a Weight Session
- 1 Point For Missing a Cardio Session
- 1 Point For not taking Creatine Supplements
- 1 Point for Consuming More Calories than Expended.

Schedule:

Cardio: 2 hours * 5 p/week
Weights: 5 * p/week

Daily Log
[Week 1]
01.Feb.2006: Weight: 223.5lbs, 2h Cardio (-2050 cals), Missed Weights (-1 Point), Consumed 2750 Cals (-1 Point), Taken Creatine.
02.Feb.2006: (98 Points);
03.Feb.2006:
04.Feb.2006:

[Week 2]
05.Feb.2006:
06.Feb.2006:
07.Feb.2006:
08.Feb.2006:
09.Feb.2006:
10.Feb.2006:
11.Feb.2006:

[Week 3]
12.Feb.2006:
13.Feb.2006:
14.Feb.2006:
15.Feb.2006:
16.Feb.2006:
17.Feb.2006:
18.Feb.2006:

[Week 4]
19.Feb.2006:
20.Feb.2006:
21.Feb.2006:
22.Feb.2006:
23.Feb.2006:
24.Feb.2006:
25.Feb.2006:

[Week 5]
26.Feb.2006:
27.Feb.2006:
28.Feb.2006:

:claplow: I am a new member and can't wait to get started. I have been losing weight, but I really could use some encouragement. I live in an area that is snowy and freezing in the winter. It's hard for me to get motivated to keep moving this time of the year.

My schedule:
jog 3x week 5k
full body weights 2x week lifting heavy
1 hour of cardio free choice 2x week

Diet
Eat 4-5 meals a day, but eat clean
drink at least 80 oz of water/green tea daily
one cheat meal per week

GOAL: WEIGHT LOSS OF 8 POUNDS


WORKOUT SCHEDULE
Monday: Run 5k, weights
Tuesday:
Wednesday: Run 5k, weights
Thursday:
Friday: Run 5k
Saturday Hour of cardio
Sunday Hour of cardio




STARTING STATS
WEIGHT: 148 pounds
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG
Week One
FEB 1: [ points]

FEB 2: [ points]

FEB 3: [ points]

FEB 4: [POINTS]

FEB 5 [POINTS]

FEB 6 [POINTS]

FEB 7 [POINTS]

WEEK 2
FEB 8 [POINTS]

FEB 9 [POINTS]

FEB 10 [POINTS]

FEB 11 [POINTS]

FEB 12 [POINTS]

FEB 13 [POINTS]

FEB 14 [POINTS]

WEEK 3
FEB 15 [POINTS]

FEB 16 [POINTS]

FEB 17 [POINTS]

FEB 18 [POINTS]

FEB 19 [POINTS]

FEB 20 [POINTS]

FEB 21 [POINTS]

WEEK 4
FEB 22 [POINTS]

FEB 23 [POINTS]

FEB 24 [POINTS]

FEB 25 [POINTS]

FEB 26 [POINTS]

FEB 27 [POINTS]

FEB 28 [POINTS]

FEB 5: [ POINTS]

Since I did Jan, I must continue! :)

I'll jump in

----Deductions----

1) Missing an update.
2) Missing a workout for any reason.
3) Missing a meal for any reason.
4) Eating an unscheduled "cheat" meal or snack.

----Goals----

Fat loss/muscle preservation

----Comments----

I want to lose at least 7% body fat by june, I'm currently at 19% I think.

----Diet----

All meals will not be the same, but will follow the same basic macronutrients.

Meal 1 = 1 Grapefruit, 1c Oats, 23g Whey
Meal 2 = 1 Can Tuna, 1c Brown Rice, 22g Peanuts
Meal 3 =
[PRE-WORKOUT]5g Creatine
[POST-WORKOUT]35g Whey, 36g Maltodextrin, 13g Dextrose, BCAAs
Meal 4 = 1 Can Tuna, 1c Yams, 1c Green beans, 22g Peanuts
Meal 5 = 1 Can Tuna, 1c Green Beans, 22g Peanuts
Meal 6 = 1c Cottage Cheese, 2TBSP Peanut Butter, 1c Blueberries

----Workout----
5-Day split

Monday: Back/Traps
Tuesday: Chest/Abs
Wednesday: Quads/Hamstring
Thursday: Deltoid/Calves
Friday: Arms/Abs
Saturday: Cardio
Sunday: Rest

----Stats----

STARTING STATS
WEIGHT: 172

ENDING STATS
WEIGHT: 162

----Daily reports----

Start: 100 points
End: ### points

[Week 1]
01.Feb.2007: [100 points] Everything has went according to schedule, all in all a great day.
02.Feb.2007: [99 points] Went out to lunch with my friends and ate some Mexican food, gym closed 1/4 way through my workout, but i finished up at home. -1 point cheat meal
03.Feb.2007: [99 points]

[Week 2]
04.Feb.2007: [97 points] My ISP was down all day yesterday, and then I went out with some friends and had a cheat meal. To top it all off the food I ate must have been undercooked cause today I have felt like absolute crap. I have had to force my meals down today, but have hit them all. -1 point cheat meal/-1 point missed update
05.Feb.2007: [96 points] Today started off well, but I went to my friends house this evening and had 2 slices of pizza. Other then that the day went well. -1 point cheat meal
06.Feb.2007: [96 points] Everything good today.
07.Feb.2007: [96 points] Everything good today.
08.Feb.2007: [96 points] Everything was good today, went and ate chinese food, but stuck to crab legs/chicken/broccoli/green beans.
09.Feb.2007: [96 points] Another good day.
10.Feb.2007: [96 points] All meals and whatnot hit, still not losing a lot of weight, but then again I should only be losing about a pound a week so I'll try not to get worked up

[Week 3]
11.Feb.2007: [95 points] Ate a cheat meal. -1 point cheat meal
12.Feb.2007: [95 points] All meals and everything good.
13.Feb.2007: [94 points] Missed update -1 point missed update
14.Feb.2007: [93 points] Missed update -1 point missed update
15.Feb.2007: [92 points] Missed update -1 point missed update
16.Feb.2007: [91 points] Missed update -1 point missed update
17.Feb.2007: [90 points] Missed update. My internet connection has been down-1 point missed update

[Week 4]
18.Feb.2007: [90 points] Everything went well today.
19.Feb.2007: [90 points] Everything good today.
20.Feb.2007: [90 points] Didn't get to eat the first 4 hours I was awake, but I have put down all of my meals.
21.Feb.2007: [89 points] Had a cheat meal today. Everything else went well though. -1 point cheat meal
22.Feb.2007: [89 points] Everything good today
23.Feb.2007: [89 points] Another good day
24.Feb.2007: [88 points] Had my scheduled cheat meal, but I am going to count it as a unscheduled one regardless because I entered a pie eatting contest and had at least 2000 calories in one meal. I did however win so I am proud of that. -1 cheat meal

[Week 5]
25.Feb.2007: [88 points] Good day today, Getting sick of fish though.
26.Feb.2007: [88 points] Good day, Felt I could have given todays workout a bit more though.
27.Feb.2007: [88 points] Another good day, everything done well. Midterms are making me a bit nervous though.
28.Feb.2007: [100 points]

Before Pictures
http://img329.imageshack.us/img329/5180/picture007gy5.jpg (http://imageshack.us)http://img241.imageshack.us/img241/5787/picture008mm1.jpg (http://imageshack.us)http://img292.imageshack.us/img292/8646/picture009gt6.jpg (http://imageshack.us)

GOAL: Continue to lose weight, tighten up diet.

COMMENT: Gotta get 97+ points urg!

-=WORKOUT SCHEDULE=-
Monday: 35 min Treadmill/Elliptical (LISS aerobic, fasted) (AM) | Circuit Training (PM)
Tuesday: 35 min Treadmill/Elliptical (LISS aerobic, fasted) (AM)
Wednesday: 35 min Treadmill/Elliptical (LISS aerobic, fasted) (AM) | Circuit Training (PM)
Thursday: 35 min Treadmill/Elliptical (LISS aerobic, fasted) (AM)
Friday: 35 min Treadmill/Elliptical (LISS aerobic, fasted) (AM) | Circuit Training (PM)
Saturday: Off
Sunday: Off


MEAL SCHEDULE
Six meals per day, no cheat meals. Multi-vitamin everyday.


STARTING STATS
WEIGHT: 286 pounds
BODY FAT: ???%
ARMS: 16.50"
CALVES: 18.50"
CHEST: 43.00"
FOREARMS: 13.25"
HIPS: 45.75"
THIGHS: 24.25"
WAIST: 43.25"


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


DAILY LOG

[Week 1]

FEB 1: Did my morning cardio and it was rainy and cold, but no snow down here (ever).
-0 [100 Points]

FEB 2: Crappy day, I felt very lathargic and slept through my workout, first time it has happened before. I blame it on eating some sugary stuff before hand, and I just crashed and passed out basically. I will make it up tomorrow but for now -2.
-2 [98 Points]

FEB 3: One year mark for me, so I didnt record anything and treated it like a cheat day, I knew this long agooo. Next stop: Reach my goal weight by June 1. Gogogo
-0 [98 Points]

FEB 4: Long day at work, but I seared some fish to take with me and it was pretty good, except a lot of bones as usual :(
-0 [98 Points


[Week 2]

FEB 5: Great arm/chest workout :bb: and I made my own chicken salad.
-0 [98 Points

FEB 6: Did my morning cardio and tried some whole wheat penne and chicken from a local pasta place, and they gave maybe 3oz of chicken seperated from th