John Stone's May 2007 "100 Challenge" (Completed) [Archive]

eleonardo

Mon, April 23rd, 2007, 08:19 AM

GOALS: Cutting and overall improvement of fitness.

COMMENTS: This month will be superb! I've experienced Waterbury's Summer Project at the end of April. Seeing what it's done for me in that short period of time, May's gonna be a blast!
I expect to lose about 5 kg's of weight, if not more. In total I'm aiming for 9/10 kg's by the end of June.

PROGRAM: Waterbury Summer Project (http://www.t-nation.com/readTopic.do?id=1140463)
3 x Total Body workout / 3 x HIIT / 1 x rest day
The Total Body workouts vary from week to week. For more info see WSP (http://www.t-nation.com/readTopic.do?id=1140463)

DIET: T dawg 2.0 (http://www.t-nation.com/findArticle.do?article=243tdawg2) with 2 cheat meals per week.
Caloriebrake down. P/F/C 45/40/15
Calories: +/- 2000

Sample:
09.00 carbs/protein (oatmeal/whey)
11.30 protein/fat (shake/flax seed oil)
13.30 protein/fat (chicken/veggies/olive oil)
16.00 protein/fat (curd cheese/flax seed oil)
17.00 carbs/(protein) (chicken sandwhich, apple)
17.30 workout

18.30 PWO (weights) dex/whey (chicken/brown rice)
18.30 PWO (HIIT) fat/protein (beef/veggies/olive oil) (HIIT)

20.00 protein/fat (beef/veggies/olive oil)

Daily: multi vitamin pill, vitamin C, fish pill and lots of water (3+ liters)

CURRENT POINT COUNT: 99

DAILY LOG:

May 1: First day of the month. As expected a day of perfection!
100

May 2: Day two! HIIT was on the program, but instead of chose to do 2 x 30 min biking to work and back and 1.5 hours of indoor soccer. Don't want to overdo cardio! I'm contemplating on how much cals I should consume. I'm closer to 2000 than 2400 lately. I don't want to undereat! Diet was on track :cool:
100

May 3: AKA Day 8 of WSP. I already described the horror of this workout in my journal (http://forums.johnstonefitness.com/showpost.php?p=476959&postcount=25). My PPWO was a chicken burger and half a milkshake. Why half? To match my macros. Not the best of choices, but I had no choice, since I had no time to prepare a meal before the movie.
99 -1

May 4: HIIT 18m : check, diet: check. I changed my dietery guideline's from 1 cheat day per week to 2 moderate cheat meals per week. Theoretically I could erase my previous point deduction :evil: :lol: Of course I won't, since this happend before the change. :nono:
99

May 5: Today was rest day and cheat meal day. I did both. I must say I enjoyed 100% and am glad that my body got some rest.
99

May 6: WSP workout done. Diet in order.
99

May 7: I was home at 1.45 am and still did HIIT. How's that for commitment!!
99

May 8: As soon as I came home, I dropped on the bed and woke up the next morning; I needed that! Diet was on track. I'll be moving today's workout to tomorrow or the day after, since I also have soccer tomorrow.
99

May 9: WSP circuit followed by 1.5 hours of soccer. Suffice to say I had my share of exercise today. Diet was good: I did however eat a bit more carbs considering the ammount of exercise I did. I'm happy with the progress!
99

May 10: HIIT done tonight at around 23.30. I really didn't feel like doing it, but this was a do or die situation. I knew if I skipped this one workout when I really didn't feel like it, it would become so much easier to skip another one when you're just not up to it. I feel we get these decisive choices to make once in a while and I passed the test on this one.
Diet: today I had my cheat meal. It'll be the last for a week, since it was higher than modest and I've had plenty of carbs this week already.
99

May 11: Diet was great. Perhaps a few cals too low, but heck, after a cheat meal it's ok. It kinda compensates (not really, but ok). No workout today, my body felt really tired so I listened to it and gave it time for recovery. I don't want to overtrain. I must say it didn't come at a bad time.
99

May 12: I was extremely tired when I got home from work, due to the 4.5 hours of sleep I got the night before (played poker all night). I jumped into bed and woke up few hours later around 21.00. Needless to say HIIT wasn't someting I was longing. Nontheless, I really pushed today's session and in the end it was probably my best session sofar!
99

May 13: Almost forgot to edit. Thanks Buttersweet :D weights today. It was easier than the previous workouts. So that was a good change. Diet on track. I'm proud of myself!!
99

May 14: Normally I post the day after, but since It's so late and I already had my last meal, I doubt much will change. Today was an easy day. No activities. Diet, as always, on track :)
99

May 15: Workout: finished only 75% of it (http://forums.johnstonefitness.com/showpost.php?p=483447&postcount=132), since I was talking to the trainer and when we were done the gym was closed. Does this call for a point deduction? Neh. I'm not that anal! Diet: grand :D
99

May 16: Diet was good, a bit too low on cals though. Weight dropped a bit the next day, so today (17th) I'll eat a bit more. Training-wise I did only soccer, cuz I was lazy to do more :p The session was quite intense, so I'm satisfied. Half way point passed and I'm extremely pleased with the results sofar.
99

May 17: Diet: weekly cheat meal :D McD's! :D Training: check :)
99

May 18: Today I had 2 oreo's. I guess that's a cheat! -1
98 -1

May 19: Scheduled cheat meal today. I really went out with my cheat meals this week :) I guess it's ok once a month, but should not make a habit of it! HIIT done, my quads were burning afterwards.
98

May 20: When it rains, it pours. Spent the whole day and night watching Prison Break. No workout, and cheat meal. Back to work with spirit tomorrow.
96 -2

May 21: Back to normal, whew! This one day of cheating is not good for me! I'm sticking to my moderate cheats. This week I'll have to undo the damage done this weekend. Anyways, gym went fine and diet was on track again. -0!
96

May 22: Workout done, diet grand!
96

May 23: HIIT done, and diet was superduper! I forgot to post yesterday????? -1?!
Hate losing points for NONSENSE. Better this than diet/workout I guess.
95 -1

May 24: Need to get more sleep. When I was home yesterday I fell right asleep on the bed while I was s'posed to go to the gym. This happens almost every week on thursday. Oh well, no points deduction since I'll make up for it this Saturday, but still! Diet was good. Overall a good day. Last week. Full throttle ahead.
95

May 25: Project "Full throttle ahead" has started off extremely well. I had an excellent high intensity workout in the gym. DOMS are setting in. I'm quite pleased with that. It's been a while since I had those. Diet was on track. I'm pleased!
95

May 26: My rest day :D Diet on track!
95

May 27: All in order. If changes happen, will update :) !
95

May 28: Cheat day :D No workout, it was a holiday.
95

May 29: I had a cheat meal :p *giggle* It was sooooo goood. hahaha. :D
94 -1

Nowhereman

Mon, April 23rd, 2007, 08:32 AM

100 Challenge

GOAL: Bulking On SUP2!

COMMENT: I want to gain muscle.

WORKOUT SCHEDULE
MONDAY: BACK AND TRAPS
TUESDAY: CARDIO
WEDNESDAY: CHEST AND ARMS
THURSDAY: CARDIO
FRIDAY: LEGS
SATURDAY: SHOULDERS AND ARMS
SUNDAY: CARDIO

MEAL SCHEDULE
Six meals per day

STARTING STATS
WEIGHT: 168
BODY FAT: 15.95
ARMS: 13.5
CALVES: 14
CHEST: 38
FOREARMS: 11.5
HIPS: 37.25
THIGHS: 23
WAIST: 35

ENDING STATS
WEIGHT: 176
BODY FAT: 15.95
ARMS: 13.5
CALVES: 14.5
CHEST: 38
FOREARMS: 11.75
HIPS: 38
THIGHS: 23
WAIST: 36

DAILY LOG

May 1: I put up last months end stats but I will more likely change them tomorrow. I had a four day vacation and my diet was non-existent. I'll be sure to measure again tomorrow and see if my stats changed.
-0 points [100 points]

May 2: Can't complain. Everything went well. I'll get my chest workout in today.
-0 points [100 points]

May 3: I had an unscheduled cheat meal. But it was the tasting of the food for my wedding. What could I say? Umm no thank you today is not my cheat day? I did come back and workout and I had all my other mealls. I was very full at the end of the day.
-1 point [99 points]

May 4: I don't know why it feels like I had a cheat meal yesterday, but I didn't. I had al my meals and I did some cardio.
-0 points [98 points]

May 5: This sucks I missed my workout and I had another cheat meal. On the brightside we had a "surprise" bridal shower.
-2 points [95 points]

May 6: Missed update
-1 point [94 points]

May 7: Missed workout and had a cheat meal. It has been very tough lately (with the wedding) trying to get to work out on the specified days. I will makeup for the missed workouts but I of course will take off points.
-2 point [93 points]

May 8: I got in my workout, a bit late, but I got it in. I'm currently eating a meal right now. I'm 100 percent sure I'm not going to get a cheat meal in today.
-0 points [93 points]

May 9: Dang. I was busy elsewhere and I did not update. Missed workout, cheat meal and post. Sucks.
-3 points [90 points]

May 10: Skipped workout, cheat meal, and update
-3 points [87 points]

May 11: Skipped workout, cheat meal, and update
-3 points [84 points]

May 12: Skipped workout, cheat meal, and update
-3 points [81 points]

May 13: Skipped workout, cheat meal, and update
-3 points [78 points]

May 14: Cheat meal, and skipped update
-2 points [76 points]

May 15: What an embarassment. I'm so close to the top of the page and I have not even kept up with it. It has been very hectic, and I have worked out when I could (which hasn't been much) but I'm back and I do not see any problems from here to the wedding, as far as workouts go. I know there will be a couple of unscheduled cheat meals but I won't be missing any more workouts. I did workout my back once a week since the last update for back and the same for chest, except for last week. I have not had a leg day in forever so I'm pretty sure I'm going to get feel it on Friday. Despite that I still made gains in my Back yesterday. I'll see how the chest goes tomorrow (it has always been a weak area for me and all this skipping workouts is sure to have hurt it). I did cardio and I had all my meals.
-0 points [76 points]

May 16: Had my chest and arms today. Not as bad as I thought. As a matter of fact I rocked on all my exercises except for one, I did on less rep than two weeks ago. But on everything else I went up in weight.
-0 points[76 points]

May 17: Just a cardio day today. I had all my meals, except one, but I'm about to get it know.
-0 points [76 points]

May 18: Leg day today. Nothing too exciting. I did all the necessary reps to go up for next week. I had all my meals
-0 points [76 points]

May 19: Ok I had a drink last night at a concert so I'll take off the points today. I'm also off to have a cheat meal another minus. I had my workout though. Almost made an excuse but I made it.
-2 points[74 points]

May 20: Dang it when did I miss a day?????
-1 point [73 points]

May 21: I missed my workout, but I will get it in tomorrow. My A/C burned up. Took a while to fix. I'll get my workout in tomorrow FOR sure. Oh I also forgot a meal.
-2 points [71 points]

May 22: I got in yesterday's workout and the cardio this morning. All my meals were good. I still need one more, but I"m at home and there should be no problems getting it in.
-0 points [71 points]

May 23: I got married through the court today. I didn't think it would have been smart of me to say "Hey now I'm going to go do chest day" right after "I do". We had dinner, another cheat meal and a missed workout. I'll get it in tomorrow.
-2 points [69 points]

May 24: Did my chest and arms today, since I missed it Wednesday. I still did cardio this morning but I had a cheat meal.
-1 point [68 points]

May 25: Missed update
-1 point [67 points]

May 26: Missed update
-1 point 66 points]

May 27 Missed update
-1 point 65 points

Organichu

Mon, April 23rd, 2007, 08:32 AM

I figure I'll get in on this. :)

I'm marathon training, so I guess that my goal is sort of cutting... because I'll inevitably lose weight as the mileage increases. Main goal, though, is piling on the miles and shaving off the moments.

Currently:

6'1", 198 lbs, 16% bf

Weight training is twice a week, routine dependent upon how I feel... varying a lot because of the running.

Calories around 3,700 split between 5-6 meals.

D'oh! Misunderstood the rules, forgot that I had to update each and every day.

I kept to my diet and exercise everyday, but didn't post. So...

94 points
May 7: Ran 10+ miles... felt great. Good diet, everything on key.

bagley61

Mon, April 23rd, 2007, 09:40 AM

I am in for May :nod:

Where I have been and where I am at:
Mid October 2006 - 351 pounds.
January 1st 2007 - 335 pounds, 37% BF, 124 pounds of fat, 211 pounds of lean mass.
February 1st 2007 - 324 pounds, 35% BF, 113.4 pounds fat, 210.6 pounds of lean mass.
March 1st 2007 - 315.3 pounds, 33.9% BF, 104.9 pounds fat, 210.4 pounds lean mass.
April 1st 2007 - 307.1 pounds, 32.5% BF, 99.9 pounds fat, 207.1 pounds lean mass.
May 1st 2007 - 308 pounds, 32.6% BF, 100.5 pounds fat, 207.5 pounds lean body mass

GOAL: Cutting
I will lose 12 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.
Abdominals - 3 x per week.

MEAL PLAN:
Eat clean 6 days per week, 1 pre-planned out free day per week.

Starting stats - May 1st:
Weight - 308
Fat % - 32.6%
Fat mass - 100.5
Lean Mass - 207.5
Chest - 50.25
belly - 50.5
waist - 46.5
hips - 48.25
thigh - 28
calf - 19
arm - 17.25
forearm - 13.75

MAY 1st: a.m. - I did my HIIT cardio - elliptical. Very good intensity and definately hit my 10 inensity. All meals and supplements in as planned.
- 0 points [100 Points]

MAY 2nd: Today I have been married to my beautiful wife for 20 years - it has been a good journey together thus far. Shoulders, triiceps and biceps weight training done. Meals and supplements in and as planned. I did have a glass of red wine in the evening though.
-1 point [99 points]

MAY 3rd: a.m. - Fasted HIIT cardio done. Oh lordy - I ate well and on plan until the evening. Then I had a couple of vodka grapefruits which led to snacking on some garbage food.
-1 point [98 Points]

MAY 4th: a.m. - I did my Leg workout - supersetted with incline chest presses.
Ate clean and as planned
-1 point for not posting in time. [97 points]

May 5th and 6th: Ended up going out of town. I did get my saturday morning HIIT cardio and abs in before I left. I ate fairly clean but had no plan and drank a bit too much saturday evening.
-3 points (2 for food plan and 1 for drinking alcohol)
[93 points]

May 7th: I had a very good weight training session doing Chest and back. I am back in the zone on eating - Meals and supplements in and no cheating!
-0 points [93 points]

MAY 8th: HIIT cardio elliptical - done. Abs - done. I ate well and as planned all day - but a few chips and chocolate covered peanuts my wife was eating somehow got ina and past my guard - grrr - I hate being weak to these evening munchies! Better plan tomorrow to handle the evening munch attacks!
-1 point [92 Points]

May 9th: I had a very good Shoulder, tri's and bi's weight training session this morning. - definately getting stronger over the last 7 months. Just need to stay clean on the eating today! - Well, once again I had a great day going untill the late evening and then snacked on some unplanned stuff. This seems to be a hard time of year for me for some reason. I shall not give up though. I am going to fight through this and get back on track!
-1 point [91]

MAY 10th: a.m. fasted cardio done.

6 days of no posting -6 points. Definately struggling with the evening munching and having too much alcohol lately. Workouts have been solid and steady every morning though.
I will not give up - I've worked tooo hard these last 7 months to throw it away!

-6 points [85]

May 16th: I had a strong Shoulders, triceps and biceps training session with active rest between all sets on the elliptical.

May 22nd: I admit defeat this month - just too much going on right now - I will regroup and be back for a strong July, August and Setember challenges.

The rest of you all - Stay strong on your challenges!

Cursim

Mon, April 23rd, 2007, 09:45 AM

I just started SGX today. I'd love to be a part of the challenge.

GOAL: Cutting

COMMENT: Can't give away SwoleCat's secrets, but I'll be as descriptive as I can.

WORKOUT SCHEDULE
My workout schedule includes cardio every day and weight training 5 days a week. Wednesdays, Saturdays and Sundays I do not lift. If I don't lift on the other days , I lose a point.

MEAL SCHEDULE
SGX daily meal plan, one cheat meal a week.

STARTING STATS
WEIGHT: 180 pounds
BODY FAT: 25% (?)

DAILY LOG

oakley1278

Mon, April 23rd, 2007, 10:54 AM

Count me in!

Cutting to 10% by May 31st and training for a sub 44 minute 10K on May 20th.

Current Stats (5/1/07):
Height: 6'1"
Age: 26
Weight: 209
Chest: 42.25"
Bi's: 16.25"
Waist: 33
Navel: 33.5"
Hips 41.25"
Thigh Relaxed: 21.5"
Calf Relaxed: 16"

Body Fat (4 point pinch): 13.3%
Total Body Fat Weight: 27.8 lbs
Total Lean Body Mass: 181.2 lbs

Fitness Goals:
Cardio 6 Days Per Week - Run 100 Miles in May
Lift 4 Days Per Week

Diet Goals:
5-6 small meals per day
1 carb meal per week...but ZERO cheat meals all month
zero candy bars, chips, cookies or simple sugars allowed

5/1/07 <100points>:
FOOD (SPACED OUT OVER 5 MEALS)
Well over 1 gallon of water
2 protein shakes (morning and early evening)
2 chicken breasts
2.5 cups of cottage cheese (lunch was one big serving of 2 cups)
1 single serve package of Beef Jerky (140 cal, 27g protein, 5 carbs)
2 sugar free popsicles (15 calories each, 2 net carbs)
1 apple

EXERCISE:
Running: 5.75 miles during my lunch break
Lifting: Chest - only thing noteworthy was 4 reps at 315lbs on flat bench

5/2/07 <100 points>
FOOD (spaced out over 5 meals)
1.5 gallons of water
1 protein shake with two scoops of powder and 1/2 cup of unsweetened strawberrys
2 chicken breasts
1.5 cups of cottage cheese
1 package of beef jerky (same as yesterday)
1 pre-packaged protein bar (320 calories, 32g protein, 5 net carbs)
1 sugar free popsicle for late night desert
12 red grapes

EXERCISE:
Ran 4.35 miles during my noon lunch break
Didn't lift after two days in a row of heavy lifting. Will run and lift tomorrow.

5/3/07 <100 POINTS>:
FOOD: 6 meals spaced out
Came in a little light yesterday with only 1770 calories consumed. I just wasn't too hungry.
1 Reduced Sugar Granola Bar
1 package reduced sugar oatmeal
1 large apple
Small Salad with Vinegarette Dressing
1 cup 1%fat cottage cheese
1/2 cup 4%fat cottage cheese
2 sugar free popsicles
1 small stick of beef jerky
2 chicken breasts
1 can tuna fish with mustard

EXERCISE:
Lifted (shoulders and back) during lunch break
Ran after work on treadmill, 4.18 miles
Walked outside after the gym, 4.56 miles
Side note: My iPod started to malfunction...I think a battery is dying or something in the sensor. It's causing quite a hassle as I've come to rely on this for tracking mileage, time and progress in my cardio. Ugh...gotta figure that out today.

5/4/07 <99 POINTS>:
FOOD: 5.5 meals spaced out
I missed my post yesterday. UGH...it was a busy Saturday, but that's no excuse MINUS MY FIRST POINT! Well regardless, I ate perfect and got a chance to lift. I did arms at the gym during my lunch hour and ran late at night on an impulse, so I got another good 4.1 miles in that I didn't plan on.
2 chicken breasts
1 salad with light blue cheese dressing
1 8oz top round sirloin
1 cup 4% cottage cheese
1 sugar free popsicles
1 can tuna fish with mustard
1 - 1"x1" piece of cheddar to hold me over till morning.

EXERCISE:
Lifted - bi's and tri's during lunch
Ran - 4.1 miles at night.

5/5/07 <99 POINTS>:
FOOD: 5 meals spaced out
4 eggs with a little cheddar cheese on top to start the day off
1 package of wheat and cheddar cheese crackers (190cals)
1 beef jerky stick
a TON of water during my mountain biking stint
1 piece of trout when i went out to dinner
2 servings of vegetables with dinner (squash, broccoli, carrots)
2 glasses of diet 7up while watching the de la hoya vs. mayweather fight
1 handfull of red grapes
1.5 cups of mixed cut up fruit
1 atkins protein bar

EXERCISE:
No lifting today
Mountain Biked for 2 hours consecutively in tough conditions...very exhausting, but a nice change form the normal cardio I do.

5/6/07 <99 POINTS>:
FOOD: 5 meals spaced out
NOTE: I took in 2420 calories today...slightly higher than the 2000-2300 per day target, but considering 3 cardio sessions I feel as though it was still lower than I should have. I imagine 3000 calories would have been appropriate on a day when I burned approx 2000 from cardio sessions.
Atkins Protein Bar
Protein Shake - added 1/2 cup of frozen strawberries
2 hot dogs, no buns after cardio
3 servings, salted peanuts at baseball game
Atkins Protein Bar
1 can tuna with mustard
6 oz beef, grilled
1 ear corn with margarine
1 cup of sugar free pudding with protein powder mix
1/4 cup cashews

EXERCISE:
No Lifting today, but as scheduled...Chest tomorrow
LOTS and LOTS of cardio today!!! I ran/walked 3.79 miles at noon
I rode my mountain bike to my brother in laws house and back in the early evening to eat dinner with the family. 14 miles each way...28 round trip! Legs feel good the next day...I really enjoyed that.

5/7/07 <99 POINTS>:
FOOD: 6 meals

3 chicken breasts spaced out through day
1 turkey wrap with mustard and lettuce.
16 oz of diet pepsi
1 can tuna with mustard
1 cup of sugar free pudding with protein powder mix included
1/4 cup cashews
2 sugar free popsicles
~12 strips of asparagus with vinegar marinade and a little salt
A TON of water
1/2 cup of reduced sugar instant quaker oats

EXERCISE:
Benched after work. Got in a GREAT workout...really pushed my chest to failure and it felt good. After i benched I played softball...1st game of the year and we won! I played pretty well. Got home and dealt with a plumbing issue and then ran 4.55 miles before hitting the shower and bed.

5/8/07 <99 POINTS>:
FOOD: 6 meals

1 grilled chicken breast
1 cup of fresh fruit cut up (melon, strawberries, oranges)
2 filets of grilled tilapia with lemon and pepper (great dinner! lots of flavor, good protein 110 cals per filet and very nice break from the boring grilled chicken routine)
1 can tuna with mustard
1 protein shake...2 scoops of protein
1/4 cup cashews
A TON of water
1 cup of reduced sugar instant quaker oats
1 atkins low carb protein bar

EXERCISE:
Did arms after work today. Good quick routine...worked very hard in the 40 minutes and am nice and tight today. I ran 7.2 miles after I got home from the gym. It felt great and I didn't want to stop, but my right knee disagreed and I decided not to over work it.

5/9/07 <99 POINTS>:
FOOD: 5 meals
Ate very well today despite a lot of temptation. I still haven't had a beer this month and I plan on continuing that until the 31st when I go on vacation.
2 servings - tuna fish with mustard
1 cup quaker oats
1 Wendys BLT Salad with Grilled Chicken on top (had to eat there, but still a very clean meal). 1 package Italian Vinegarette Dressing on top. No croutons
1 Chicken Breast
1 (another) salad with blue cheese dressing
1 protein shake with 2 scoops and a 1/4 cup of frozen no sugar added strawberrys
1 quaker reduced sugar granola bar
2 cups coffee with a little skim milk added

EXERCISE:
I lifted at noon (shoulders and back). I played softball at 6pm and it was hot out...I'm an outfielder and ran a lot. I went home and ran 4.65 miles around 10:30pm and hit the sack very tired.

5/10/07, 5/11/07, 5/12/07, 5/13/07 <91 POINTS>:
FOOD:
Today is 5/14/07...I missed THREE DAYS! Down 3 points just for the days not posted! UGH. How frustrating. Thursday was clean all day. I don't remember meals, but it was honestly clean as a whistle. Friday was perfect too except for a little extra hot wing sauce I had on a grilled chicken salad for dinner. Saturday was good in the morning, good in the afternoon and good overall for EATING, but I must confess, I drank a lot Saturday Night. I'm being hard on myself for doing this, but it was one of the most fun nights I can remember...I'm deducting 4 points for having drank 6 beers and 6 shots. I woke up Sunday mad as hell at myself and ran 6 miles hung over to purge my body of that garbage. I ate very well Sunday with the exception of 1 smore by a campfire...no excuses...my nephew made it especially for me and I felt bad denying the 4 yr old. Regardless, it's off my schedule...minus 1 more point.

EXERCISE:
I lifted on Thursday (arms), I ran Thursday (4.5 miles). Perfectly on schedule. I didn't lift Friday as planned and on schedule, I didn't run Friday as I gave my legs a rest for the 5K race the next day as planned and on schedule. Saturday, no lifting, but ran the 5K competitve race...19:35 got me 31st place out of 331 runners I was disappointed with that. I wanted 19:15 or better. Sunday I ran just a hair over 6 miles immediately in the morning to burn out the junk I drank the night before. Felt great. I almost didn't post my disappointing weekend and considered bagging the challenge for the month, but I'm not a quitter and the truth is the truth...I let myself down, but all I can do is look ahead and remain positive. Lifting, running playing softball and eating right for the rest of the month!!! Won't go below 90pts! I WONT!!! :)

5/14/07 <91points>:
FOOD (SPACED OUT OVER 5 MEALS)
Well over 1 gallon of water
1 protein shakes with 2 scoops of protein and some strawberries.
1 low carb protein bar
1.5 cups of cottage cheese
1 cup of low sugar oatmeal with apples and cinnamon
1 sugar free popsicle
1 apple

EXERCISE:
Running: I pushed myself to a whole new level last night. I ran 12 miles! I've never run over 9.26 before. It felt amazing. I couldn't tire myself out. I figured I'd run until failure (legs, lungs, feet, knees...) nope, nothing failed. It was getting too late and I didn't want to completely destroy myself with a competitive 10K race this week.
Lifting: Arms...bi's and tri's.
In addition to running and lifting I played 7 innings of softball last night. Busy day! I cant imagine how many calories I burned!

5/15/07 <91points>:
FOOD (SPACED OUT OVER 6 MEALS)
Well over 1 gallon of water
1 protein shake with 2 scoops of protein and some strawberries.
1.5 cups of cottage cheese
1 cup of low sugar oatmeal with apples and cinnamon
1 sugar free popsicle
2 apples
2 cans of tuna fish with mustard and 1 tablespoon of mayo for a little flavor
1 chicken breast, grilled
1 sugar free jell-o pudding cup (60 cals)
18 baby carrots with 2 tablespoons of blue cheese dressing
2 glasses (24 total oz) of diet pepsi.

EXERCISE:
Lifted: Chest. Solid workout. Went to the driving range and hit about 120 golf balls to get ready for a lot of golfing coming up in the next 3 weeks. Cardio: I was going to take the day off, but decided to do some LISS instead. Walked with my dog 4.43 miles late at night, watched the movie "Alpha Dog" and hit the sack around 1:00am. It was a very productive day and everything was on target for my goals.

5/16/07 <91points>:
FOOD (SPACED OUT OVER 6 MEALS)
1 big Whey Protein Shake (2 scoops of protein, 2 cups skim, 1 cup raspberries)
1.5 cups of cottage cheese
1 sugar free popsicle
2 rice cakes (60 cals each)
1 turkey wrap for lunch...ate about 25% of the actual wrap bread
1 handful baby carrots
1/4 of a deli pickle
1 cup of oatmeal
16oz diet pepsi

EXERCISE:
No lifting today. Played 7 innings of softball until 8:30pm. as a runner scoring i took a throw from an outfielder directly off my right calf muscle. it hurt...right in the middle of the muscle. i thought for a little while it would ruin my cardio plans for later that night. it almost did because i could barely walk...fought through first 1/4 mile of pain and then it got progressively less noticable. ran 6.27 miles and hit the sack.

5/17/07, 5/18/07, 5/19/07, 5/20/07 <86points>:
FOOD
Uh oh...Stomach Flu hit me like a train. I was out! Flat out D.O.N.E! Couldn't pick my head up, stand, walk, barely even crawl to the bathroom to puke up the NOTHING that was in my body From Thursday afternoon until Saturday Morning. I ate ZERO calorie and drank maybe 8oz of water for 24hours. Doctor wanted me in the ER. I'll save the dramatic story and say I missed all meals Thursday Night until Saturday morning (about 8 meals) and did nothing but sleep and try to survive. MINUS 5 points for missed posts and meals. Sunday I was back on track.

EXERCISE:
Didn't exercise (other than puking) Thursday or Friday (minus 1 point). Ran 2 miles Saturday evening and then a 10K race (44:41) Sunday morning when my strength and appetite came back.

5/21/07<86points>:
FOOD
I ate flawlessly yesterday. Lots of protein, not a single simple sugar...oatmeal, chicken breasts, tuna, water, protein shake with fruit, 1 rice cake and a sugar free pudding cup for desert.

EXERCISE:
I lifted today - Did chest. I noticed that I was touch weaker today...probably a result of weight (muscle) loss and of course being so sick last week. Either way I got through it. Played softball in the evening and then ran 9.03 miles at night! It was a great day to be alive.

5/22/07<85points>:
FOOD
I ate very well yesterday with the exception of 2 slices of pizza...still, it's unscheduled and in my opinion, junk food. Minus 1 point.

EXERCISE:
I lifted again today...it was arms. One of the longest and most exhausting lifting days I've had in a while. It felt great. No running yesterday, but I plan on a long 10 mile run tomorrow as part of my training.

joe84

Mon, April 23rd, 2007, 11:11 AM

GOAL: Cutting

BODY TYPE: Mesomorph

COMMENT:
This will be my eighth challenge to date, I finished last month with 99 points (so close to 100!). So far I have been cutting for the first five months then a one month maintenance period followed by a trial bulk last month. During my cutting period, I dropped 26lbs in weight with minimal loss in muscle. During my bulk I added 5-6lbs of mass. This month I plan to switch back to a cutting program in order to drop 1-2lbs of fat per week. My aim is to hit 8-10% bodyfat with a visible six-pack in the next 6 weeks or as long as it takes. My bodyfat has never been below 10% so it's a challenge; but I'm really looking forward to seeing the results.

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

MEAL SCHEDULE:

Basal Metobolic Rate = 2065 Calories
Active Metobolic Rate = 3200 Calories
Cutting Calorie Intake (-1000) = 2200 Calories

Six meals a day of Calories = 365 Calories

STARTING STATS:
WEIGHT: 203lbs
BODY FAT: 13.5% (Health Central)
ARMS: 14" (Myotape)
CALVES: 17.75" (Myotape)
CHEST: 42.25" (Myotape)
FOREARMS: 12" (Myotape)
HIPS: 41" (Myotape)
THIGH: 24.5" (Myotape)
WAIST: 36.5" (Myotape)

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

DAILY LOG:

WEEK 1:
MAY 1: Tag rugby training tonight (90mins), I also played my weekly 5-aside soccer game (90mins). I'm feeling a bit hungry today, this cutting diet is going to alot tougher than before because I've just come off a huge bulking diet. Scheduled meals & sups/ vitamins taken. [100 Points]
MAY 2: Chest & Arm workout done tonight, I found the weight a bit tough on some exercises. Might be due to the change in calorie intake, I'm not sure. I think from now on I will increase the weight on exercises every three weeks rather than every two weeks. Scheduled meals & sups/ vitamins taken. [100 Points]
MAY 3: I took an unscheduled night off from the Gym tonight, tag rugby training was moved to tomorrow night so I planned to do my Legs & abs workout this evening. I decided to put it off instead because I'm feeling run-down all week, but I will get that workout done over the weekend. Scheduled meals & sups/ vitamins taken. [100 Points]
MAY 4: Tag rugby training done tonight, it was a really tough session because of the heat outside today. [100 Points]
MAY 5: I got to my Gym at 5:30pm today to find out they were closing at 6pm as part of their new weekend opening hours, I wasn't very happy to find this out since I'm up there all the time & there was no notice of this change until it actually happened! So I missed my Legs & Abs workout today (-1) & the cardio session I had planned doing afterwards (-1). I had my scheduled cheat meal tonight which was a chinese takeout, it was spicy chicken & boiled rice so it wasn't so bad. Scheduled meals & sups/ vitamins taken. [98 Points]
MAY 6: I felt really unwell today after I got up & I don't really know why. I definitely don't have the energy for a weights workout. So I'm going to miss this weeks Shoulder & Back workout & I won't be able to make up for it next week (-1). Scheduled meals & sups/ vitamins taken. [97 Points]
MAY 7: Another wasted day...it's a national holiday today in Ireland so I have no work but the Gym is closed at 6pm again. I felt very low on energy today so I spent most of the day in bed. I missed my Chest & Arm workout but I will get it done before the end of this week. To add insult to injury today I had some pizza with my girlfriend because I didn't feel up to cooking a meal (-1). I haven't eaten fast food in a long long time (especially not during a cut) so that feels like a step backwards. This long weekend turned in to a minor disaster food/ training wise, it has been my worst slip-up in a while. It feels bad because this is the first week of my new cutting period which I was very motivated coming into. As I've said before I also HATE losing points for missed weights sessions more than anything else! Well all I can do now is put this weekend behind me & get back on track. These mistakes will just add to my motivation & help me reach my goal. Scheduled meals & sups/ vitamins taken. [96 Points]

WEEK 2:
MAY 8: Shoulder & Back workout done tonight. I also played my weekly 5-aside soccer match (90mins) with was really high intensity tonight. Scheduled meals & sups/ vitamins taken. [96 Points]
MAY 9: Legs & Abs workout done tonight, I found it very tough. I'm not exactly sure why but it's probably a combination of a low calorie intake & the fact I have missed the last two legs sessions. My full workout took 90mins to complete instead of the normal 60-75mins. I'm hoping to go back on creatine in the next week or so, that should give me a bit of a boost with my training during this cut. Scheduled meals & sups/ vitamins taken. [96 Points]
MAY 10: Tag rugby training done tonight, we have the final of the league this Sunday. Scheduled meals & sups/ vitamins taken. [96 Points]
MAY 11: I didn't make it to the Gym tonight, so I'll have to do tonight's weights on Monday. Scheduled meals & sups/ vitamins taken. [96 Points]
MAY 12: I left early this morning for a days surfing, it was good exercise but I won't let it take the place of a cardio session (-1). Scheduled meals & sups/ vitamins taken. [95 Points]
MAY 13: We played the tag rugby league final this afternoon & we won 17-8. Spirts are high so we'll be out to celebrate tonight. Scheduled meals & sups/ vitamins taken. [95 Points]
MAY 14: Chest & Arms workout done (last week's workout), increased some exercises 10% but I still found some others tough with the existing weight! Scheduled meals & sups/ vitamins taken. [95 Points]

WEEK 3:
MAY 15: Tag rugby training done tonight, it was a good high intensity session. I also played my weekly 5-aside soccer game (90mins) it was another really tough game. I finished the last of my USN Whey Protein last night so from today onwards I'm back on my Maximuscle Protein/ Creatine blend. With this supplement I get a smaller serving of Protein but more Carbs & 10g of Creatine daily, I really like this supplement. Scheduled meals & sups/ vitamins taken. [95 Points]
MAY 16: Legs & Abs workout done, I had a really great workout tonight. These past couple of weeks I felt a bit low on energy especially after a long day at work with a weights workout to do afterwards. Tonight was a typical example of that, my Legs workout is probably my hardest. I really didn't feel like doing heavy squats & deads. But I remembered from past experience no matter what is holding you back mentally or physical; can be put aside. So after I released this I had a ground-breaking workout, I increased all exercises 10%. This included raising my squat & dead's to 100kg (up 10kg) needless to say I was very happy with this outcome(another PB lift for both)! Scheduled meals & sups/ vitamins taken. [95 Points]
MAY 17: I didn't make it to tag rugby training tonight because I was out for dinner with some friends of the family. I will make up for this with a cardio session over the weekend. Scheduled cheat meal was dinner tonight, I had chicken satay to start & salmon for the main course. Scheduled meals & sups/ vitamins taken. [95 Points]
MAY 18: I did a cardio session tonight, 15min HIIT on the treadmill. Scheduled meals & sups/ vitamins taken. [95 Points]
MAY 19: I didn't get to the Gym today (-1) because I was with some friends watching the football ( FA Cup), I also had an unscheduled cheat meal (-1) of fish & chips while I was in the city. Scheduled meals & sups/ vitamins taken. [93 Points]
MAY 20: Scheduled day off today, the tag rugby summer league starts up next Thursday night. The games are now on every Thursday night so I will start doing a cardio session on Sunday aswell. Scheduled meals & sups/ vitamins taken. [93 Points]
MAY 21: Back & Shoulder workout done which I missed last Friday night, good workout; short but tough. I also went for a high intensity 20mins swim after the Gym for some cardio, it was tougher than I expected & I couldn't have done more than 20mins! I'll try & fit swimming into my schedule from now on because it's a great form of exercise. Scheduled meals & sups/ vitamins taken. [93 Points]

WEEK 4:
MAY 22: Tag rugby training done & weekly game of soccer done, I'm wrecked & ready for bed. Scheduled meals & sups/ vitamins taken. [93 Points]
MAY 23: Chest & Arms workout done, this is a really tough workout with alot of weight on each exercise. Scheduled meals & sups/ vitamins taken. [93 Points]
MAY 24: We played the first game of the Summer tag rugby league tonight & won 16-9, these games are on every Thursday night from now on. If there is no game I'll take a rest day on a Thursday & do cardio on a Sunday. Scheduled meals & sups/ vitamins taken. [93 Points]
MAY 25: I didn't get to the Gym tonight to do my Legs & Abs workout, but I'll get it done over the weekend or next week. Scheduled cheat meal tonight was a cheeseburger & a coke. Scheduled meals & sups/ vitamins taken. [93 Points]
MAY 26: Cardio session done today was a 30 min swimming session, I just made it up as I went along to see how much I could do & in what times e.g. 100m freestyle in 1:30. I'll keep track of these times & draw up a program. Scheduled meals & sups/ vitamins taken. [93 Points]
MAY 27: I didn't make it to the Gym again today (-1), which was a big mistake. I had the whole day off with nothing to do except a weights or cardio session. I had other jobs to do today that didn't get done EITHER. Yet other slip-up today, to make things worse I had an unscheduled cheat meal with my girlfriend (-1): chinese food with a coke & some ice-cream afterwards. Therefore today was another example of me not taking this cut as seriously as I should. I am going to do the weight workout I missed this week on Monday and then take a break from weights until Monday 4th June. I hope to start a new program that week. Scheduled meals & sups/ vitamins taken. [91 Points]
MAY 28: Chest & Arm workout done from last week, increased some exercises 10%. Scheduled meals & sups/ vitamins taken. [91 Points]

WEEK 5:
MAY 29: Tag rugby training done tonight for 2hrs in the sun! I also played 5 aside for 90mins indoors & the hall was like a oven. Scheduled meals & sups/ vitamins taken. [91 Points]
MAY 30: Scheduled night off from weights tonight. I had my scheduled cheat meal tonight. Scheduled meals & sups/ vitamins taken. [91 Points]
MAY 31: Tag rugby match played tonight, we won 14-8. Scheduled meals & sups/ vitamins taken. [91 Points]

Conclusions:

Jerpreacher

Mon, April 23rd, 2007, 11:16 AM

Back again, still have two months left in the Biggest Loser contest at work. I'm still trailing, but making steady, if slow, progress. The last week or so of April was hard for a number of reasons, and my gains have sort of trailed off, so I am going to lock it down the first couple weeks of this month and get back on track. After the first week I'm going to double my cardio - LISS on weight days, something a little bit more intense on non-weight days. My weight workouts have been going very well, so I'm going to continue with this split a while longer. Goal for this month is to break 190.

WORKOUT SCHEDULE
Monday: Legs
Tuesday: Fasted LISS
Wednesday: Push
Thursday: Fasted LISS
Friday: Pull
Saturday:
Sunday: Fasted LISS

MEAL SCHEDULE

6 a day, 1200 cals unless weight loss exceeds 2-3 pounds a week.

STARTING STATS
WEIGHT: 197.6
BODY FAT: 42.0
ARMS: 14.0
CALVES: 16.25
CHEST: 45.75
FOREARMS: 11.0
HIPS: 43.5
THIGHS: 26.0
WAIST: 39.0

Week 1 STATS
WEIGHT: 195.6
BODY FAT: 41.5
ARMS: 14.0
CALVES: 16.25
CHEST: 45.25
FOREARMS: 11.0
HIPS: 43.5
THIGHS: 26.0
WAIST: 39.0

Week 2 STATS
WEIGHT: 195.4
BODY FAT: 42.5
ARMS: 14.25
CALVES: 16.25
CHEST: 45.5
FOREARMS: 11.0
HIPS: 43.5
THIGHS: 26.25
WAIST: 38.75

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

May 1: (100 pts) First goal this month is to make it a week without losing any points. I have no illusions about my ability to make it through the month perfectly - I have a road trip around my birthday - but I didn't make it through the first day last month without losing a point. Did my LISS this morning on the treadmill instead of the bike. MUCH more work, and more fun, too - I just don't feel like I get much out of the bike, even when I'm at a "fat-loss" heart rate. I want to get my endurance up too for its own sake. Legs last night were brutal - had an 11-hour workday and barely brought enough food, didn't get to the gym til 9:30, and didn't get done til 10:30. I'm still going up in squats and calf raises, have hit my grip-strength limit on SLDs, and did lunges with a bar instead of dumbbells. I liked the bar well enough, except I think I will have to do it in front of my head instead of across my shoulders, because it's a bitch to get off. Overall a very good workout.

May 2: (100 pts) No issues yesterday - ate just fine. Push tonight!

May 3: (100 pts) Had something of a cheat meal yesterday but didn't end up going over in calories, so I'm not taking off points. Push workout went well, although I think I'm going to switch out lat raises for upright rows - I just don't seem to make much progress with lat raises. Ran this morning, which was lovely - I vastly prefer it to biking. I've shed most of the water I was holding at the beginning of the week, and am feeling pretty good about my overall progress.

May 4: (100 pts) A new cutting low this morning, which I'm very happy about. I'm very curious to see if my overall progress will speed up again now that I'm solidly past my couple of cheat days early last week.

May 5: (100 pts) Apparently either my progress is speeding back up, or something weird is going on, because I dropped 2.2 pounds from yesterday. That puts me at over 4 pounds lost in less than a week. I know I had a bunch of water to lose, but I did not expect it was THAT much! I'll take weekly measurements tomorrow and try to get a sense of where it's coming from - I also will push back adding extra cardio a week unless I jump back up a fair bit tomorrow. No food issues yesterday, and I had a good pull workout. I believe I'm going to switch to a different kind of rows, though, because I seem to be stalling out with cable rows. I'm thinking bent-over dumbbell rows are the way to go for the moment.

May 6: (99 pts) Cheated like mad yesterday, and consequently put the two pounds of water weight right back on. Measurements have not changed much from Tuesday, which is more or less what I expected. I'm still undecided if I'm going to do double cardio starting next week. My work schedule has been pretty hairy, and I'm not sure if it will be really productive to take more of what little free time I have. Off to go hike for a while, now.

May 7: (99 pts) Had a lovely hike yesterday, minus the bruise on my ass from the dog that decided I was a sheep to herd. No particular food issues, although I wasn't counting all that closely. Got LISS in on the bike today - I'm considering this "experimental" for the week, because I'm not sure I can do double workouts on this schedule and calorie level without totally burning out, but it's worth a shot.

May 8: (99 pts) Got through my leg workout fine, but couldn't drag myself out of bed this morning, so I'll run after work instead. I think I'm going to hold steady for a week or two at my current weights for legs, because I'm at the outer limit of what I can do with decent form. I'm at pretty respectable weight, too - just under bodyweight for squats, all I can hold for SLDs, all my shoulders can bear on calves, and 60 lbs on weighted lunges. If I were bulking I'd push forward, but I'm not going to be bulking for a while. New low today at my official one-week mark for the month - 193.2.

May 9: (99 pts) Man, doubles are hard. I'm feeling pretty wiped out this morning after running last night and biking before work. I'm going to finish out the week this way, but I don't know if I can sustain this.

May 10: (98 pts) -1 for my weekly cheat meal. My push workout was frustrating last night - I'm not gaining in strength anymore. I knew I'd hit this point, but I don't have to like it. Next week I'm going to trade dumbells for the ez-bar on military press and start doing pushups instead of bench press, just to change things up. I switched to upright rows last night and those went well, and dips are still progressing - probably largely because my strength-to-weight ratio keeps going up. Ran this morning - my stamina is going up nicely, although my heart rate is waaay too high for a light jog. I'm still not sold on doing doubles, but I think I do need all the cardio. I also need to lock down my diet - I've been fine on calories, but not paying enough attention to macros.

May 11: (98 pts) Did my biking this morning, but man, is my motivation fading. I need to spend some time this weekend thinking about where I want to be going with this.

May 12: (98 pts) Decent pull workout last night - almost didn't make it, though. I had just about decided to go home and put it off til today when I had an itch on my shoulder. Went to scratch it and damn, but my delts are rock hard! I was so happy about that that it gave me the motivation to get through the workout. I still have a thick layer of blubber over everything, but I can definitely tell the difference these days. Today is a rest day, and man, do I ever need it.

May 13: (97 pts) Not going to kid myself about my food yesterday - it was mostly quite clean, but there was a lot of it. - 1 for that. Measurements look about right for next to no change in overall weight. Going to add an additional challenge for the following week - log everything! I've been waay sloppy about that for the last week or two, and it's definitely hurting my progress. I am going to do doubles this week as well, since I'll be out of town for the weekend and part of next week, and don't expect to be good at all.

May 14: (97 pts) Was much more restrained yesterday in my food. I didn't do my usual Sunday hike because I still felt totally drained - I'm not going to take a point off, as it was a considered decision. Did my cardio this morning and have logged my breakfast.

May 15: (97 pts) Made myself do my leg workout last night, and it went ok. Went up a bit on squats just so I'd officially be at bodyweight and held steady on the rest. Ran this morning - getting much better at that, although my knees were twinging a bit afterwards. Was fine on food. Weight's not moving at all, but I know I'm holding a bunch of water.

May 16: (96 pts) -1 for dinner last night - it probably wasn't too over on cals, but the lovely shot of whiskey would have cost me the point anyway. Did my biking this morning, and will do my push workout tonight. Over the next two weeks I am going to miss exactly one week of lifting, and I have decided that I'm not going to take points off - I could use the rest. I am going to try to do cardio every day, though, and that's where I'll undoubtedly lose points.

May 17: (95 pts) -1 for dinner. Did not work out, ate and slept instead, and damn it felt good. I've been pretty worn out but have pushed through it, and now I'm wondering if that was really the best way to go. I'll have some time off for the next week, and I think it will be good for me.

May 18: (95 pts) Ate, read, slept. Feels good to take a bit of time off.

May 24: (79 pts) -5 for not updating, -5 for eating like crap, -1 for not lifting last night, -5 for no cardio (I didn't go this morning but I may go in the evening instead.) Not pretty, but expected. I had a lovely time at my folks' house, ate at all my favorite restaurants, saw one of my old friends, and generally regret nothing. I'm only a pound or so up from last Friday, too, and I expect that to be primarily water - better far than I expected. I'm thinking about doing the South Beach thing next month, just for variety - we'll see.

May 25: (78 pts) Did not make it to the gym yesterday at all. Going to have to do some work this weekend, or I'm going to be a slug by the time I get back from my trip to VA.

May 26: (77 pts) Still bleeding points, but also still dropping pounds. I'm just a fraction away from my all-time low today - I don't think I'll hit my goal of breaking 190 this month, but I won't be that far off if this keeps up.

Austin

Mon, April 23rd, 2007, 11:51 AM

I'll give it a go. It will really be a challenge considering I am vacationing from May 27-June 3 in Pawley's Island, SC.

thevinery

Mon, April 23rd, 2007, 12:29 PM

WORKOUT SCHEDULE
Tuesday: shoulderpress, shrugs, lateral raise, ab crunches, plank
Thursday: squats, lunge, stiff-legged deadlift, back hypers
Friday: dumbbell press, assisted dips, incline press, lying tricep press, ab crunches, plank
Sunday: deadlift, assisted pullup/lat pulldown, row, bicep curl, back hypers

CARDIO
25+ minutes, three times per week, moving towards HIIT (probably Monday, Wednesday, and Sat - but will be flexible about this because I'm more worried about keeping the weight training days consistent).

MEAL SCHEDULE
- 1450-1650 calories, depending on workout and needs
- one cheat meal per week
- stay close to 40% protein, 40% carbs, 20% fat
- will subtract 1/2 point if don't quite hit percentages but keep calories on track (i.e. 35% protein), full point if percentages are really off.
--------------------------------------------------------------------
RUNNING TOTAL: 83
--------------------------------------------------------------------
MAY 29 - MAY 31 (start-82):
29. TUESDAY: lifting done, food perfect (-0)
I started new lower calories today too. I've had days this month where I hit close to 1650 and thought that was ok given calculated metabolic rate, but I don't think that's doing it for me. I've been shooting for 1500 and usually hitting around 1550. I'm going to now shoot for 1400 and keep it pretty strict. Definitely no high 1500s and 1600s, and keeping cheat meals more manageable. Cutting the alcohol down to one glass of red wine per week (I've had more as long as it was within calories this month). I want more change next month! :)

30. WEDNESDAY: cardio done, food perfect (-0)
Checked back in with my remote training coach/pain in the ass buddy, and he's helped me put a new plan together as I transition into a 6 day split for a bit at the end of June. I'll be doing an "upper" day combining two days of my old routing, a "lower" legs and back day combining the other two days of the old routine, one day off -- wash, rinse, repeat. I'll stick to this through June 13th, when I finish my exams for the year.
WHY am I running in pants in almost June? Need to pick up a pair of shorts for cardio. Sweating like a fat man today during my run. Did 25-30 minutes of running with 6-7 sprint breaks (I was so exhausted I lost count!)

31: THURSDAY: lifting done
Need to have an outrageously productive day today, as an essay's due tomorrow and I have a ways to go on it. But I've got my food for the day and am looking forward to the lifting session... First day of Mike's combo. I was starting to get sick of the old routine, so this will be a welcome change. I have to get to the gym in time tonight! I tend to get there 40min until closing, and then if things are particularly busy or something comes up I feel rushed. No good! Scale has been consistently lower over the last few days... wondering if I've just finally lost all the water weight and crap from my overeating on the trip... It would be good news, because it would mean that I've actually lost weight this month, not more or less stagnated!

JUNE 2nd - weigh in and progress pictures. (June 1st I'm turning in an essay and will likely be low on sleep and food... so delaying by one day.
JUNE 4th - body fat testing.
--------------------------------------------------------------------
MAY 22 - MAY 28 (start- 84, end -- 82):
22. TUESDAY: planned cheat day, lifting moved to thursday (-0) :blank:
Diet was kept reasonably in check given that it was a planned cheat day. As mentioned, wasn't able to hit the gym in Poland, so moved lifting to later in the week. The city was gorgeous.

23: WEDNESDAY: cardio moved to thursday, cheat day (-1) [FLY BACK FROM POLAND] :(
Got in too late to go into Central London and hit the gym or I might have gotten in to do the lifting. Calories were probably relatively ok but I wasn't tracking so I can't be sure, and macros were probably off, so dropped a point. The end of my mid-challenge train wreck. All I can do is dedicate myself to a perfect rest of the week and finish strong before June, learn from my mistakes, and try again. I'm hoping I didn't completely derail my progress... I guess we'll find out when I re-test body fat in early June. FCK.

24: THURSDAY: 35min cardio plus sprints done, lifting X2 done, food perfect (-0) :D
This morning was the first day that heat and humidity was a problem during running. But I kicked ass and ran to "the far away park" with around 6 sprint breaks. I couldn't make them quite as long as usual, but I'm happy with the morning's work. Missed one or two lifts on the lifting workout that I'll finish tomorrow. They don't overlap with tomorrow's work -- just got to the gym a bit later than I wanted. Food was sterling.

25: FRIDAY: lifting done, calories ok but macros off (-1)
Just found out that the chicken I cooked myself for the day isn't cooked all the way through (despite the fact that I left it in the oven for an extra 15min??), so I'm scrambling to keep calories and macros on track. But workout was good and I think I should pull through ok. Going to a party tonight where a friend is DJing... have decided not to drink instead of having my usual glass of red wine. Don't think I can afford it after the mid-month F up... macros ended up being pretty off at the end of the day - deducting a point for that.

26: SATURDAY: cardio done, food good (-0)
Did my working up to HIIT routine, was only able to knock out 6-7 sprints before collapsing, but felt good!

27: SUNDAY: lifting done, food perfect(-0)
In an uncharacteristically organized move, I prepared my morning egg white omelet (i.e. mixed all together but didn't cook) last night. So nice to wake up and basically pour a wonderful meal into a pan and eat! Mushrooms, spinach, lots of spices, green onion.... yummmmm.... Ridiculously busy at the gym today, but got my workout done. Was supposed to move up to a measly 6kg for tricep raises today and couldn't even manage three reps... and then completed less than I was able to last session with 4kg... Hmmm.... Frustrating when you are weak to have to move up by almost four pounds every time you increase weight, especially for something like a tricep raise.
Am getting close to my second body fat testing. It's going to be hard for me if I don't see progress. I don't think I've been as strict as I need to be; my body really wants to hold on to this weight, and I need to fight it HARD. I'm going to finish strong this month, get through my exams at mid-June, and then probably change up my routine before the July challenge and hit it really hard. I can't tell yet whether I'm not making progress or whether it's just too soon and very slow... the BF testing will be a big encouragement or a source of frustration.
Regardless, all of this is becoming habit, which is the first hurdle... wish me luck.

28: MONDAY: cardio done, food good (-0)
A slightly abridged cardio session in the morning. Was pouring rain and NO FUN AT ALL. England has snapped into a strange cold season. We had the heat on in the house briefly because my male, usually overheated housemate had the chills. Macros were a little bit off and I had some unplanned carbs at the end of the day, but I was still well within calorie limits and close to targets, so I'm not deducting any points.
Week 3 Summary: 4/4 lifting sessions, 3/3 cardio sessions, 2 point lost on diet
Overall, things went pretty well this week! Major recovery from Poland and didn't jump off the wagon. Will finish strong through the month and then reevaluate my plans. Looking forward to doing more HIIT-esque cardio - my sprints are improving. I need to be more consistent with the diet generally - my major weak point this month - and I think next month I'll be more strict about limiting carbs in the evening/macros/etc. I need to also check that I'm actually correctly estimating my caloric intake... I haven't weight my morning breakfast portion to make sure I'm not giving myself twice the calories I think I am, etc. I might also drop calories a little bit... over the month, I'm seeing guys eating fewer calories than I am and cutting quickly without losing muscle! I think I can drop the diet down a bit and still add or maintain muscle if I keep my macros together... and I could use the motivation that comes with a little quicker progress! I don't see much if any weight loss this month... but I'll be taking pictures for better comparison soon.
--------------------------------------------------------------------
MAY 15 - MAY 21 (start-91.5, end - 83):
15. TUESDAY: lifting done, food perfect fo real (-0):D
Pretty easy lifting day - got work done - feeling great! Got enough sleep, even!

16: WEDNESDAY: fasted cardio done, no lifting (-1) :(
I slammed cardio this morning. About 35min fasted LISS including 5min warmup, 9-10 sprints of 20-30 seconds. Hmmm... maybe I shouldn't be doing HIITesque cardio in fasted state? Anyway, I felt up for it, and feel fantastic now. Will go check out the forums. Not looking forward to dragging my ass into central London to get to the gym today - I've got to find a local back-up gym for days like this... [Didn't get into London------AAAAARRRGGH. Am going to get a set of weights for home emergencies.]

17: THURSDAY: cardio done (-.5) :(
Shortened cardio but got it done. FYI, might not be updating while gone in Poland - won't take off points for that but will keep track while gone. Food was a bit off today but within calories - dropping half a point.

18: FRIDAY: no lifting (thought I would be able to do it in poland!) (-1) :(
Lesson for the future? Just don't shift the lifting sessions unless I absolutely have to. This was a major mistake!

19: SATURDAY: no lifting (ditto) (-1) :(
20: SUNDAY: no cardio, planned cheat meal and then some, vodka drink (-3):nope: [FLY to POLAND!]
Beautiful day - flew into Wroclaw which is a gorgeous city. Ate cherries from boyfriend's grandmother's garden all day, plus pierogi at night... ahhhhhh, so goooood! Didn't take the break to do cardio like I had planned to, and getting to the gym turned out not to be possible. Bah.

21: MONDAY: no lifting, cheat meal (ditto) (-2) :nope:
Took a bus into Zlotoryja, which is beautiful. Offered endless food by boyfriend's mother. Near impossible to keep to ratios, though I did eat lots of nice lean meat and cottage cheese. But... pierogi. :eat:

Week 3 Summary: 1/4 lifting sessions, 2/3 cardio sessions, 3 points lost on diet :eek:
This week was basically a train wreck. Going to Poland in the middle of the month was a problem, and I didn't make sure I was extra-ready (having the week's lifting and cardio done before I left) for the trip. A learning experience that I won't repeat. That said, I had a wonderful time and my head feels really clear. Ready to get back to work and get my exams done.
--------------------------------------------------------------------
MAY 8 - MAY 14 (start-95; end - 91.5):
8. TUESDAY: lifting X 2 done incl. May 7th make-up session, perfect food (-0) :D
First lifting session since Friday - made me feel so good and so energized. A major noticable difference. People are starting to recognize me at the gym... "So... is this for a sport or something? You seem pretty serious..." It's nice to feel like a semi-regular - and have people ask if I'm done with or needing weights instead of just standing around awkwardly because they aren't sure what to say to me. I guess they're getting used to a girl in the weight room who isn't doing 25 reps with 2pound weights!! Wrists and forearms a bit sore from pullups and lateral raises... anything I can do about that?

9. WEDNESDAY: good food (no cardio, need to do another day) (-0) :)
Included a small whiskey in my calories last night... just needed it Baaadd. In future challenges I might try to cut out the alcohol to cheat days - right now as long as it's just one drink and within calories... Pfffft.

10. THURSDAY: lifting done, perfect food. (-0) :D
Calories on the high side but well within limits. Hungry all day and couldn't pass up a latte, which always fucks with the planning a little bit - had to be very macro-careful the rest of the day. Also woke up headachy and sore-throated - a minor reaction to the London temperature change, or an oncoming cold? Wish me luck... Four more days to a perfect week! Lifting felt easy today - bumped up weights for next week for most everything.

11. FRIDAY: cardio done, calories a bit over, [planned lifting] (-.5) :blank:
Woke up again with headache and throat soreness -- even though I made sure to over-hydrate yesterday, as I thought I might just be needing more water. Fasted cardio this morning (LISS 30min) was a bear - zero energy, pushing just to get through every minute, no air. I'm thinking about working from home today and shifting around the week's lifting schedule... I'd rather nip this in the bud. Will change macro targets a little today to make sure I get lots of fruits and vitamin C. Ech. I want a nap. Update: calories went a bit over today, but only by a tad - knocked half a point off.

12. SATURDAY: cheat meal and then some at Eurovision (http://www.bbc.co.uk/radio2/eurovision/2007/index.shtml) house party, (-2):o
Still feeling a bit nasty yesterday, so stayed home again to beat it. Delayed the cardio and lifting (will have to double up on Sunday, which is fine with me. I'm not going to lift and push myself when I feel sick, especially as I tend to keep colds for weeks!) but will do both when I go into Central London tomorrow. Took my happy cheat meal but went a bit overboard later in the evening as the buckets of chips loomed by... knocking a point off for that. Ditto for a couple of extra drinks.

13. SUNDAY: lifting X2 done, perfect food, no cardio (-1) :(
Argh, doubling up lifting when one of the doubled days is a legs day is TOUGH. Probably the end of the cold and the couple of drinks last night didn't help, and I know I'm not as hydrated today as I could be. I think a lot of the workout's difficulty was also the bump in weights for most everything - felt good and wiped me out. Time for me to move from my wimpy 4kg for lateral raises next week - I've been over-doing reps because the 6kg (12lb) are still too heavy for me to do three sets of hardly anything! Hoping that pushing today will make the difference for me to start 6kg baby steps... Such a weakling! Planned to get cardio in at the end of the day and got caught up in schoolwork. That's what happens when I miss morning sessions... I'm so close to having my act together here, but I need to make sure that misses like this don't happen. Another point gone.

14. MONDAY: cardio done, good food (-0) :)
Boring LISS cardio for about 25 min -- took it easy because of soreness and slight lingering cold. Damn, the DOMS were heavy from yesterday's combo session. My legs are really feeling the work - in part because I've been lifting a bit light as I figured out squats and deadlifts, and yesterday was the first day I had weights for some of the big combo exercises that really challenged me. Feels so good!
Next week and the week after will require a little extra planning as I'll be in Poland for four days starting Sunday morning - will sit and figure out how to reconfigure things tomorrow. Definately taking a cheat day to drink some vodka!

Week 2 Summary: 4/4 lifting sessions, 2/3 cardio sessions, 2.5 points lost on diet :blank:
--------------------------------------------------------------------
MAY 1 - MAY 7 (start -100; end - 95)

1. TUESDAY: lifting done, eh food (-1) :blank:
bad diet: forgot lunch and only got 30% protein, but stayed in calories.

2. WEDNESDAY:good food (-0) :)
I was slamming to finish Masters term assessment, pulled an all nighter and slept in the library-- but stayed on track with the diet (as in, scored hard-boiled eggs in afternoon, packed chicken sandwich, and canned tuna at 2 in the morning!) I'm impressed with myself but exhausted. I'm moving my Thursday lift to Friday (my workouts are short and don't overlap muscles for thurs/fri, so in think combining them for friday is better than doing them today on no sleep)... don't think this is cheating...

3. THURSDAY[I]: bad food (-1) :(
Slept and recovered from school. Did well on food until offered free dinner in evening. Good lean chicken and avocado salad... but three glasses of wine plus bread and manchego. Damn. If I skip my Monday cheat meal I'll think about giving this point back... ?? Remarkably, I don't think I was too much over on calories... maybe 1750? Having to guess a bit.

4. FRIDAY: lifting X 2 done, good food (-0) :D
I did Thurs and Friday's sessions -- it was fantastic, but--- whew! Moving the session was the right decision. Was so exhausted part of me wanted to skip it today, but I couldn't bear losing two points... especially given my track record thus far.) Food good as long as I make it through the rest of the night ok (it's late in England!). Still tired and odd from Wednesday's overnighter. Motivated not to lose any more points this week. It would be great to end the challenge with 98 points after this bad start. Also, still having trouble re-hydrating after Wed.

5. SATURDAY: cardio done, good food (-0) :D
So good to be less stressed, go grocery shopping, have time to run around my beautiful neighborhood. Fasted LISS, about 25min.

6. SUNDAY: cardio done, cheat meal (-1) :(
Took a cheat meal as planned, but I think I went a bit overboard. It was worth it! First day without work stress in weeks. So nice to relax with the housemates and enjoy some good food and good company. Fasted LISS, about 35-40min with 7-8 sprint breaks of about 30sec. I'm working my way up to HIIT. training, doing shorter all-out sections and longer recovery sections for a longer workout.

7. MONDAY: no cardio, no lifting! (-2) :doh:
A very bad way to end the week. I found out as I was leaving for Central London that everything was closed for the bank holiday. Should have at least altered my routine to do home things but did not. Will double up the workouts tomorrow, as my Tuesday routine is VERY light anyway, but I'm not happy about only getting three sessions this week. Then was out all day running errands, back after dark, can't run after dark in my neighborhood. Next week I'll be seriously back on track - feeling guilty and off after this week of not quite making it. I want this to be the last lost point day. I'll think about picking up a set of 4-10kg weights, as that would have solved my lifting issue for the day... As would have better planning.

Week 1 Summary: 3/4 lifting sessions, 2/3 cardio sessions, one extra cheat meal. Bad girl! :nope:
--------------------------------------------------------------------

STARTING STATS
WEIGHT:133 BODY FAT:20.5% LEAN KG/LB: 47.7/105 FAT KG/LB: 12.3/27

END STATS
WEIGHT: BODY FAT: LEAN KG: FAT KG:

meta

Mon, April 23rd, 2007, 01:23 PM

Missed the last couple challenges, ready to get back in. Went from 225.5 -> 205.5 in the first few challenges, then "took a break" the last few months and rocketed back to 215.5 -- that's +8 pounds in 3 months, or 300 *extra* calories *per day* on average. Not working out at all during that time didn't help, but damn. I have to say, in retrospect, ~205lbs was pretty nice, and I'd love to get back down there by the end of this month. It's going to take a major change of inertia starting today.

STARTING STATS
WEIGHT: 215.5 lbs (4/30)
BODY FAT: 29.0% (tanita) (4/30)
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 HFCS

RESULTS

Mon,30-Apr-2007: [--- pts]. Pre-challenge entry to get back into it. 215.5lbs, 29.0%bf (tanita). 84fl oz H20. 2450cal total. 9am: 3 scoops chocolate Opticen w/water (325cal); 1pm: 3 scoops chocolate Opticen w/water (325cal); 7pm: Rice/beans/sausage dinner (~1800cal). Workout: None.

Tue,01-May-2007: [100 pts]. 215.5 lbs, 30.5% bf (tanita). 8fl oz H20. 2500cal. 9am: 3 scoops choc Opticen w/water (325cal); 2:30pm: 3 scoops choc Opticen w/water (325cal); 4pm: 3 scoops choc Opticen w/2% milk (475cal); 7pm-9pm: cheese, spag, ice cream, etc. (1400 cal). Workout: None.

Wed,02-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Thu,03-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Fri,04-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Sat,05-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Sun,06-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Mon,07-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Tue,08-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Wed,09-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Thu,10-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Fri,11-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Sat,12-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Sun,13-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Mon,14-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Tue,15-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Wed,16-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Thu,17-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Fri,18-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Sat,19-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Sun,20-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Mon,21-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Tue,22-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Wed,23-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Thu,24-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Fri,25-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Sat,26-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Sun,27-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Mon,28-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Tue,29-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Wed,30-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Thu,31-May-2007: [___ pts]. ___ lbs, __._% bf (tanita).
Fri,01-Jun-2007: [___ pts]. ___ lbs, __._% bf (tanita).

Buttersweet

Mon, April 23rd, 2007, 02:52 PM

i'm in

GOAL: To lose about 2% of BF, or a couple of centimeters in my waist.

COMMENT: The April challenge was good, in spite of all the coffee, but I lost too many points. I have to try and finish May challenge with 100 or not less than 95 points. It can be done, and it is going to be done. I also need to give my very best at every workout, especially boxing, even to the point I feel like throwing up. Limits have to be moved! Additionally: no more than 2 teaspoons of peanut butter per week, not more than 2dl of milk daily... this will be edited along the way, if I see there's other stuff I have problems with.

WORKOUT SCHEDULE
Monday: aeroboxing
Tuesday: elliptical trainer 30 min (AM) + chest, shoulders, triceps (PM)
Wednesday: aeroboxing
Thursday: elliptical trainer 30 min (AM) + back, biceps (PM)
Friday: aeroboxing
Saturday: elliptical trainer 30 min/walk 90 min (AM) + legs, abs (PM)
Sunday: walk 90 min/yoga 60 min/rest day

EDIT (11/05/07): THERE WILL BE NO CARDIO ON LIFTING DAYS
EDIT (21705/07): I WILL POST THE DAY AFTER

MEAL SCHEDULE
5-7 meals per day (1700-1800cal), one cheat snack per week, two cheat meals per month, two drinks per month, at least 2,5 l of water daily.

STARTING STATS
WEIGHT: 64 kg
BODY FAT: around 22% (?)
BICEPS: 28 cm
CALF: 36,5 cm
HIPS: 102 cm
THIGH: 56 cm
WAIST: 77 cm

END STATS
WEIGHT: 63 kg
BODY FAT:
BICEPS: 29 cm
CALF: 37,5 cm
HIPS: 99 cm
THIGH:56 cm
WAIST: 75,5 cm

DAILY LOG
MAY 1: not so good a start since the cat is still ill, and I didn't get enough sleep, had to move my cardio to the evening after lifting - yuck, other than the poor workout the rest went as prescribed - but this lousy start makes me feel depressed:blank:
- 0 points [100]
MAY 2: boxing was superb today! my legs are killing me, and it felt so great to leave the gym into warm spring air; the cat seems to be doing better, and so am I, still have one snack left, it's going to be some peanuts or an apple
- 0 points [100]
MAY 3: got some urgent translation material, had to do my lifting and cardio at 11 PM and AFTER dinner - that sucked but i'm not going to let that kitty win :) diet was perfect today! I also got a job so I'll be changing my plan as soon as i see what my working hours are, and stuff... had 3 cups of coffee -buahahah, terrible; forgot to add: had my first teaspoon of pb last night, before the workouts
- 0 points [100]
MAY 4: after all the housework and a really demanding boxing session, I felt like 'rewarding myself', fortunately there was nothing 'rewarding' in the house, apart from Nuttela which just wasn't worth using my spare cheat snack, so I conclude:
- 0 points [100]
MAY 5: lousy rainy day. had a great lifting workout though, followed by some cardio in the middle of which i thought i'd fall asleep (i was just so tired), but finished it perfectly - even felt like i could be going for hours. diet was pretty good. had my second teaspoon of peanut butter - needed it so badly after all the exercise.
- 0 points [100]
MAY 6: rest day - needed it badly, diet excellent (politely refused a piece of cake), but had my first drink this month (a glass of wine)
- 0 points [100]
MAY 7: such a lousy day, feeling depressed, no boxing (some City's Day or some saint or something) - had to do cardio, boring, diet clean; I'm going to the newly restored city waterfront Riva later and will probably have my cheat snack for this week: the smallest portion of ice-cream, or maybe i don't have anything...
- 0 points [100]
MAY 8: new job, first day, great but exhausting, new daily schedule, getting up at 5:45 am:cry:, so did my lifting and cardio from 9:45 to 11pm - so sleepy now; oh, and had my first cheat meal this month
- 0 points [100]
MAY 9: after only 4 hours of sleep I woke up at 5:45 and came back home at 5pm, had lunch, a short nap and went top the gym - boxing was great! I'm terribly hungry, but diet was good today, and I had a lot of water. I'd give myself extra points for today if that were allowed :)
- 0 points
MAY 10: see May 9 hahahah, ok, I had about 6 hours of sleep, and came home at 5:30, lifting was good, and cardio too, but I feel so exhausted, although mentally perfect
- 0 points
MAY 11: almost perfect, still, no negative points
- 0 points [100]
MAY 12: shitty ending to a shitty day, but diet and especially exercise was excellent! tomorrow: sunbathing! yes!
- 0 points [100]
MAY 13: i was forced into my second and last cheat day this month:mad: it was also my rest day, so i feel a bit guilty, but more importantly, today i wore my favourite summer skirt for the first time this year, and wow, i mean, i've always had nice legs, but this is something completely different, and i'm so happy about their shape!:D and my biceps are beginning to shape nicely too, so i'm really really happy http://www.cosgan.de/images/smilie/froehlich/k040.gif
- 0 points [100]
MAY 14: slow day at work, came home at 5:30, had lunch, a short break and rushed to the gym, boxing was difficult due to extra heat (around 30C today), and I was so tired that I couldn't even remember which punches i had to do when:/, came home, had eggs, prepared lunch for tomorrow - exhausted; had my first teaspoon of peanut butter this week
- 0 points [100]
MAY 15: almost dropped out of the challenge today, didn't feel like doing anything, didn't see any purpose in anything, felt like a loser, but had my cheat snack for the week, then did lifting and i'm back on track again, not too happy, just back http://www.cosgan.de/images/smilie/traurig/g015.gif
- 0 points [100]
MAY 16: boxing was great and diet would be too, but the family meeting (not even my own family, so could not say 'no') forced me into another cheat meal (semi-healthy), so i join the 'human' group now:)
- 1 point [99]
actually, now that i see the nubmer it feels kind of shitty, sorry guys:)
MAY 17: so tired and sleepy all the time... didn't have enough water, almost had another cheat snack or a few, but resisted the temptation, lifting was so difficult due to lack of sleep, but i made it through, yuck
- 1 point [98]
MAY 18: sugar overdose; boxing was like boot camp tonight, hated it
- 1 point [97]
MAY 19: sugar overdose 2; hate myself, also realized that my scale may be wrong, and that i'm probably 4 kilos heavier than i thought, just perfect, i'm around 68; http://www.cosgan.de/images/smilie/traurig/d020.gif
- 1 point [96]
MAY 20: last unscheduled cheat day of the month, i'm down to my limit for the challenge, and i just couldn't help it if i wanted to keep people around me alive:) I WILL NOT LOSE ANY MORE POINTS!
- 1 point [95]
MAY 21: :mad::mad::mad::mad::mad::mad::mad::mad::mad::mad:
- 0 points [95]
MAY 22: back on track and tired as hell, but managed to get some 9 hours sleep the night before :)
- 0 points [95]
MAY 23: by the book, but starting to feel negative affect of tiredness on my training
- 0 points [95]
MAY 24: i'm weak, had some ice-cream and a good lifting workout, my arms looking great, but the torso is still bothering me, guess this comes last
- 1 point [94]
MAY 25: more ice-cream, when the temp is above 30C i just can't help myself:) boxing was superb though, really pleased with that. found out June is the last before summer break, so i'll hit the gym and start lifting really really heavy in July
- 1 point [93]
MAY 26: great cardio and lifting, my legs are killing me
- 0 point [93]
MAY 27: pizza
- 1 point [92]
MAY 28: after only two hours of sleep last night i was in no shape to do boxing after work. i had a nap and went to the movies: the pirates - boring: should have stayed at home and slept more:)
- 1 point [91]
MAY 29: by the book, very good lifting, pleased
- 0 points [91]
MAY 30: excellent
- 0 points [91]
MAY 31: almost missed my lifting but forced myself into it and did a very good one
- 0 points [91]

gazareth

Mon, April 23rd, 2007, 02:53 PM

gazareth's May "100 Challenge" post

GOAL: Cutting - I was planning to follow SGX all month but I made the choice to change to a T-Dawg 2.0 plan and do HIIT instead of LISS as of the 14th.

COMMENT: I have 3 goals for May: run the Oxford Town & Gown 10km in under 1 hour, continue to make strength gains in the gym and lose more fat.

I will not lose a point in May.

WORKOUT SCHEDULE
Revised schedule being used from 21st May
Monday: Weights (ME Upper) lunchtime
Tuesday: Weights (ME Lower) lunchtime, Cricket training PM
Wednesday: Football PM or HIIT lunchtime
Thursday: Weights (RE Upper) lunchtime or PM
Friday: Weights (RE Lower) lunchtime or PM
Saturday: Cricket match (PM)
Sunday: HIIT PM
Notes: Cricket match is weather-permitting, and there's no match scheduled for 5th May.

MEAL SCHEDULE
Revised schedule being used from 14th May
6 meals a day, according to a T-Dawg 2.0-esque routine, viewable here (http://forums.johnstonefitness.com/showpost.php?p=482020&postcount=478). One cheat day per week.

STARTING STATS
WEIGHT: 172 lbs
BODYFAT: 12.8%
CHEST: 37.75"
ARM: 13.5"
WAIST: 34"
HIPS: 37"
THIGH: 24"

END STATS
WEIGHT:
BODYFAT:
CHEST:
ARM:
WAIST:
THIGH:

DAILY LOG

Tuesday 1st May: Good start - cardio, 6 clean meals and cricket training. I'm dialled in and ready for some serious fat-ass-kicking :) -0 points 100 points

Wednesday 2nd May: Everything fine once again: did my cardio (split across walking on steep incline and elliptical), ate 6 clean meals and had a killer lower body workout. It's now been a week since the last cheat day, and I'm starting to get cravings. So far I'm finding them easy to brush off as I'm so "dialled in" right now. I just have to make it to Saturday! -0 points 100 points

Thursday 3rd May: Did my cardio this morning (LISS as usual), ate 6 clean meals and ran 5.5km this evening. Only another 4.5km to add on to that distance :lol: Oh yeah, I also submitted my first ever mortgage application :o -0 points 100 points

Friday 4th May: Another perfect day. 6 meals according to the SGX macros, cardio this morning (all on the incline treadmill today) and weights this evening. I'm now looking forward to my first cheats in 9 days tomorrow :D -0 points 100 points

Saturday 5th May: Dunno what to mark myself for here - cheat day and no cricket match scheduled. At the end of March, I decided to ditch my usual morning LISS cardio on weekends so I could get some more sleep and also eat my first meal at a more reasonable time; the gym doesn't open until 9 which means that I'm often not eating meal 1 until 11 or so. To be fair I was only doing cardio on Saturday or Sunday (and not both) so it shouldn't make much difference, especially if I do my runs on Sunday evenings. -0 points 100 points

Sunday 6th May: Just about managed to get 6 clean meals in at appropriate timings, despite sleeping until about midday! Didn't do my run, but I'll do it tomorrow instead. If I don't, I'll deduct a point. I've also got to do my weights workout around lunchtime tomorrow as the gym closes early (it's a public holiday in the UK). -0 points 100 points

Monday 7th May: I decided that even I couldn't fit in 45 mins LISS cardio, a weights workout and a 7km run into one day without putting myself at risk of overtraining or fatigue (it's a lot of calories to burn on this cutting diet), so I postponed ME Upper to tomorrow; I'll do it before cricket training (which isn't very strenuous) or I'll deduct a point. I did my morning LISS cardio and ran 7.4km this evening, and ate 6 clean meals. My brother bought my favourite cookies today, so it's been tough to stay on plan. I'm proud to have gotten through a week of May without any points lost :) I just noticed that I've labelled all my dates wrong this month so far :doh: -0 points 100 points

Tuesday 8th May: Right, everything is now "caught up" and being done on the correct day. Whew. I did cardio this morning, ate 6 clean meals, did ME Upper and then caught the end of cricket practice. I've just finished eating PWO meal 2 - top round with red onions drenched in soy sauce, sweet potato and broccoli :eat: -0 points 100 points

Wednesday 9th May: Cardio? Check. 6 clean & "SGX-friendly" meals? Check. ME Lower? Check. Textbook once again :) Check out my journal for some vids I recorded during my workout today... if you want. -0 points 100 points

Thursday 10th May: I only ran 4km tonight as I wanted to go a bit easier on my legs. I'll do a longer run, about 8.5km, on Sunday. I also managed to get the elliptical all to myself for all 45 mins of my morning cardio today, for the second day running! I hate doing my cardio on anything other than the elliptical so this pleases me :) 5 good meals so far, about to have the 6th. Cheat day this week is tomorrow as we are having a big end-of-project team lunch. I may indulge in a little chocolate throughout the day and imbibe a few fermented wheat drinks in the evening ;) -0 points 100 points

Friday 11th May: I did cardio & RE Upper today, so cool beans. It was also my cheat day, so hooray! -0 points 100 points

Saturday 12th May: Cricket cancelled due to rain :rolleyes: I ate on plan all day, which was hard as always when Saturday isn't a cheat day :) -0 points 100 points

Sunday 13th May: Did an 8.4km run, ate 5 clean meals and then spoiled meal 6 slightly by having some ice cream. I just couldn't repress the sugar craving. Ah well, I'll suck it up and won't lose another point :) -1 point 99 points

Monday 14th May: First day of new routine, and NO MORNING CARDIO :dance: I did my ME Upper workout, and a good one it was too. I ate according to my plan and overcame some pretty strong hunger at times. I also have had a dry mouth since 5pm or so :confused: I think my body is going to take a short time to transition itself from SGX to this slightly lower calorie (but higher carb!) diet. -0 points 99 points

Tuesday 15th May: HIIT done and 6 meals eaten according to the new plan. I had toasted wholemeal pitta as the carb source (with chicken, lean bacon and salad inside) in my evening meal and it was awesome. I'm really looking forward to getting in the gym tomorrow evening and trying to apply some of the tips people gave me on my squat/RDL form. -0 points 99 points

Wednesday 16th May: 6 good meals & ME Lower done. -0 points 99 points

Thursday 17th May: 5 good meals, but then a carb binge after meal 6. I didn't go for a run either. It was all going so well :cry: -2 points 97 points

Friday 18th May: I ran out of chicken so I was kinda forced to do my cheat day today instead of tomorrow. Ah well, no big deal really, as long as I don't cheat tomorrow :D I did my workout as usual. I haven't missed a weights workout since November or something :) -0 points 97 points

Saturday 19th May: A good day. Meals on plan & cricket match played. 10km race tomorrow :scared: -0 points 97 points

Sunday 20th May: Ran the 10km in under 55 mins :dance: More details in my journal. I'm very proud :) -0 points 97 points

Monday 21st May: Did ME Upper at lunchtime (I'm trying to do a 4 day split now, working out at lunchtimes at least a few days a week) and had a perfect day nutritionally. Sweet. I don't think I'll be ready to stop cutting at the end of this month :blank: -0 points 97 points

Tuesday 22nd May: Did ME Lower - reached my deadlift rep goal :) Check my journal for a video. I ate on plan all day and went to cricket training. -0 points 97 points

Wednesday 23rd May: Did HIIT after work and ate 6 clean meals. -0 points 97 points

Thursday 24th May: Did RE Upper and ate 6 meals on plan. I'm enjoying eating fruit and pitta on this new diet. My cheat day this week will be Saturday, but I haven't decided if I'm going to take it. I don't think I'm going to cheat all day anyway. I want to try and be as good as possible :) I haven't decided if I'm entering the June challenge yet or not. If I do, I won't be being as strict with my rules. I've had enough of 100% "all out" cutting and I want to enjoy my life a bit more. -0 points 97 points

Friday 25th May: Did RE Lower, ate 6 clean meals and then had an ice cream. I just wanted it. I'm done with cutting, for now. I'm going to revise my meal plan and cheat rules to give myself a little leeway, tomorrow. But an ice cream wasn't on the plan for today, so -1. -1 point 96 points

Saturday 26th May: No cricket match scheduled for this weekend and I wasn't selected to play in a higher team :( Cheat dya. -0 points 96 points

Sunday 27th May: Now that I'm no longer cutting, the goal nutrition-wise is to just eat clean. I did that today, probably around 2900 calories. I also did HIIT. -0 points 96 points

Monday 28th May: Vague goal for eating clean vs cheats is 4 cheats of some kind per week... may not be that strict! Anyway I used one of these up by having some ice cream after my main evening meal. Calories were still fine I think. Also did ME Upper. Decided I can't be bothered with the next challenge, I need a break from these things :) -0 points 96 points

Tuesday 29th May: Lots of clean, healthy food today! Mmm... fruit. Mmm... bread. Good to be 'back' :D Also did ME Lower. As always, full details in my journal. -0 points 96 points

Wednesday 30th May: Good food again today, and HIIT in the evening. Treat #2 of 4 in the form of a meal out with work people. -0 points 96 points

Thursday 31st May: Did RE Lower, ate well. Glad May is over :) I'll be back for the August challenge. -0 points 96 points

sevenatenine

Mon, April 23rd, 2007, 05:43 PM

GOAL: At 199lbs I will no longer be overweight according to the BMI index. Its a crude scale at best, but regardless I would like to be at the most 199lbs by the end of may. It would be nice to shatter that number and land somewhere in the mid 190's, but I will set my official goal at 199lbs.

COMMENT:I work midnights and dont wake up tell at least 2pm, so my updates might seem late if I do them in the morning (mid afternoon), but I wont count them as late. I have 3 birthdays this month, my mom's, my sister's and my girlfriends so that might be tricky.... nah! I'm still 100% focused so they should be fine, although its still more cake then I would like to eat.
Also If I miss a workout for any reason other then being lazy (I haven't missed one for that reason ever ;) ) I will give myself the chance to make it up. Working midnights leaves me a very narrow window to hit the gym, and usually if I have to work early I dont have a chance to hit the gym that day. So if something out of my control comes up and I get my days mixed up I wont deduct a point as long as I manage to get all 4 workouts in sometime throughout the week. If I sleep in, mess around and waste time, just dont feel like going, or anything else that would be my fault and within my control I don't have that chance to make it up.

WORKOUT SCHEDULE
Monday: lower body 8x3
Tuesday: upper body 3x8
Wednesday: rest
Thursday: lower body 3x8
Friday: upper body 8x3
Saturday rest
Sunday: rest

MEAL SCHEDULE
At least 5 meals per day.
3000 calories per day for the first week of may as a sorta re feed week.
2000 calories per day for the rest of may to continue fat loss.
Maximum 2 cheat meals per week (reasonable calories)
3 Birthday party's. Whether they cost me 1 or 2 cheat meals depends, I will use my discretion on this one.

STARTING STATS
WEIGHT: 205.8lbs
BODY FAT: to much
ARMS: 14.25"
CALVES: 15.75"
FOREARMS: 11.5"
THIGHS: 26"
WAIST: 38.25"

END STATS
WEIGHT: 195lbs
BODY FAT: still to much
ARMS: 13.75
CALVES: 15.25
FOREARMS: 11.5
THIGHS: 25.25
WAIST: 37.75

DAILY LOG
MAY 1: AM Weight 205.8lbs: Yep today was may 1st. This clean diet almost doesn't feel like work anymore, my girlfriend insisted I take her to burger king so I packed myself a little something and away we went. She had the BK double stacker with a poutine and orange pop... I ate a half a tub of cottage cheese and almonds. Apparently fucking with me is still funny though cause she asked if I wanted a bite at least 3 times... each time I stuffed some almonds and cottage cheese in my mouth and said "Blughehdcuhhh". I won. I am still amazed to this day that im the fat one.... :rolleyes:
[100 points]

May 2: AM Weight 204.8lbs: Ok so today came and went. It was a rest day (I HATE THEM) so nothing really exciting, although I decided to have a Cheat meal. A chicken ceasar salad wrap on a whole wheat wrap with a few "rice chips". cheat meal #1 for this week. I guesstimate it to fit into my calories for the day so thats even better. 90% of the time my cheat meals aren't the worst thing I can find, I try to keep them fairly healthy food most of the time, and if I can, within my daily calorie allotment.
I have to work early tomorrow so im pushing my workouts forward a day.
[100 points]

May 3: AM Weight 205.2lbs: Today came and went. I almost didn't eat enough today, I forgot how much I had to eat to consume 3000 calories per day. Only 3 more days of this shit then its back to shedding my fat suit.
[100 points]

May 4: AM Weight 204.4lbs: I feel much better now that I have been back to lift some weights, plus I added 10lbs to my front squat, standing calf raise's and my stiff leg/stiff back deadlift (it was tough on that last one though cause my grip was giving out). My ass is already starting to hurt and I'm sure that by the morning my quads and hamstrings will also hurt... I know it doesn't make any difference, but oh how I love feeling that hurt :love:. Tomorrow is the weekend... this will be a tough time for me cause my schedule isn't as regimented, so my eating tends to also not be as regimented. I will not fuck up this weekend though.... I just wont :confused:
[100 points]

May 5: AM Weight 204.2: Well I fucked up already by waking up late.... not a huge deal but I like to get up early on the weekends and enjoy them, oh well. Later that night: Well I ended up turning the late waking around and got quite a bit done. I mowed the lawn (front and back), pulled the leaves out of the basement window wells and bagged them along with any garbage on the lawn, then I washed, dried and waxed the car, as well as conditioned the leather. I ended up not making it to the gym tell 11:30pm, but I did make it and had a great workout. While doing BB curls I noticed a vein in my right bicep popping out with each contraction.... that either means my muscles are growing, my fat is shrinking, or some combination of the two! After all that it was nearly 1am and Melissa made me take her to burger king... I figured after that day I would have myself some BK as well. Cheat meal #2 for this week, BK triple stacker, fries and a diet coke. *Personal note* Never get anything bigger then the double stacker. Triple stacker was to fat, I cant even imagine how someone would fit a quad stacker in there mouth... plus when I squeezed the triple to fit it in my mouth, it was like wringing out a sponge soaked in grease. Still tasty, but the normal double will do in the future.
[100 points]

May 6: AM Weight 205.8: Survived.
[100 points]

May 7: AM Weight 205.2: So I'm back down to 2000 calories per day.... it was nice to not be constantly eating all day, but at the same time, in only 1 week my body got used to 3000 calories per day and I was hungry all day. Managed to evade eating everything a few times, hopefully tomorrow my body will be a little more used to eating less and it wont be asking me to feed it all day long. On an unrelated note I discovered www.pandora.com (http://www.pandora.com) yesterday, and after playing around with it a bit today I decided it kicks ass! Its an online radio that constantly adjusts what it plays for you based on what you tell it you like.... if you have a few minutes to play around with it and you like music check it out :tu:
[100 points]

May 8: AM Weight 203.6: Not much to say today. I'm tired and need to go to bed because I have to get up early and go shopping (again) for a present for my sister for her birthday. 4 days later is my girlfriends birthday. 8 days after that is my moms. This is going to be an expensive month.
[100 points]

May 9: AM Weight 202.0: Went shopping with Melissa today to get my sisters birthday present, we stopped and had some Chinese food in the food court at the mall. Cheat meal #1 for this week.
[100 points]

May 10: AM Weight 202.8:I found the birthday present for melissa online this morning....Samsung DVD-HD870/XAC (dvd player). Checked availability from both best buy and future shop... and both of them are sold out :bang:. Back to the drawing board. Oh and diet and workout as planned today :D
[100 points]

May 11: AM Weight 201.6: I can feel myself becoming obsessive.... All I wanted was 1 fucking pretzel, but NOOO!!!! I cant lose a point, I wont! I must finish with 100! and im not spending a cheat meal on a lame ass pretzel!!!!
[100 points]

May 12: AM Weight 201: Well first thing this morning I wake up and hear my girlfriend scolding my cat for being dirty and in the fireplace, then as im lying there I hear her proceed to try and shower the soot off the cat. I'm not sure how, but either while playing in the fire place or while in the shower my can managed to cut 1 of the pads on each of her back paws, so when I woke up there was bloody cat tracks everywhere and my girlfriend was following her around and asking me if she was going to die.... holy melodramatic! Sure cut paws aren't a good thing, but im sure many cats have survived much worse! While all this is going on I hear flapping above the damper in the chimney... I just realized why the cat was in the fire place, a stupid bird got caught in the chimney and my cat was trying to "help it out". So I put a rubbermaid tote in the fire place, got the lid ready and dropped the damper in hopes the bird would drop into it and I could slide the lid on the tote, catch the bird and let it outside. Well the bird decided to fly around my house instead.... bad idea cause we have 2 cats. The fat black cat ended up with the bird in her mouth, then she jumped up into her tree house (cat scratch post with a couple platforms and a house on top) and somehow the bird got away from her. Anyways I ended up getting the bird outside before the cats killed it :D. All this before breakfast.
Today was the day me and my mom were throwing a double birthday party for Melissa and my sister. We had Chinese food for dinner (allot) then my mom whipped out 2 cakes. One puff pastry/custard thing (I don't think its called a cake) and one brownie cheese cake, which they made me eat a small piece of each (they were sooooo good!). After cake and Chinese I was sooo stuffed I couldn't eat again for a while... ended up missing a few meals, then had a left over Chinese food snack.... My cheat meal basically turned into a cheat day, so I finally lose a point. Oh and since I cracked anyways and blew my diet today, I ate that fucking pretzel we were talking about earlier :lol:. I must say I feel much more human and much less obsessive now.
Now to finish off the day with some cottage cheese, go to bed, wake up and hop back on the train.
[-1 point = 99 points]

May 13: AM Weight 202.8:Well now I know how much of that chinese food is still inside me... time to eat some fiber and flush it out! Also, todays the start of the "Avoid the chocolate brownie cheese cake in the fridge" game.
Cake 1
Chris 0
[-1 point = 98 points]

May 14: AM Weight 200.8:Well I tied up the game, the scores now an even 1/1 (me vs cake). I REALLY didn't feel like squatting today when I woke up, but I went anyways, and of course once I got the guy doing bicep curls out of the squat rack I "enjoyed" my squats.
[98 points]

May 15: AM Weight 200.2: Everything as planned today.
[98 points]

May 16: AM Weight 198.8: I'm finding I actually crave things as of recently (past few days). In the past I have not been so strict with my diet and allowed myself to have a few "rough meals" a week, no set number, just whatever I felt I needed to feel human. A "rough meal" being a meal that isn't a full out "cheat", but isn't a "proper" meal either. So if I felt like having some frozen pizza or chips one night I would allow myself to have some to kill the craving, but I would make sure it fit into the calories of my preset meal or less. Or a rough meal could be something fairly healthy (whole wheat wrap with chicken caesar salad on it :drool:) that I just dont know the nutritional information on, so I call it 400, add some milk and call it a meal. I found doing it this way I might have a few rough meals one week, and none the next.... really depended on how I felt, but in the end it made me feel less like a junkie sitting at a table watching other people smoke a crack pipe.
After reading that last sentence again, It's no longer such a huge mystery how I got so fat. Oh well, keep on rollin with it I guess.
[98 points]

May 17: AM Weight 198.4: So, to make a long story short....
[98 points]

May 18: AM Weight 198.2:I would have eaten something naughty today, but I just couldn't find anything in my house that wasn't healthy. Intent is nothing without the act, so I pass :D
[98 points]

May 19: AM Weight 198lbs: Melissa's mom took us out for dinner for Melissa's birthday. Cheat meal #1 this week, and we now have another cake in the house, this time its a DQ frozen cake. Also again after a large cheat meal I ended up missing a couple meals so "bye bye 1 more point". I cant wait tell may is over, this month is actually starting to make me angry everytime I see it on a calendar or something.
[97 points]

May 20: Moms birthday party today, pretty much a repeat of yesterday.
[96 points]

May 21: AM Weight 200lbs: Today was the last day of the long weekend but after how the rest of the weekend went I pulled my shit together, fought every urge, and managed to eat as planned even through running around all day. I had to switch a couple things around and eat a few things different, but still good food (my biggest deviation was eating a protein shake and an apple for a snack because I was at my moms).
[96 points]

May 22: AM Weight 199.4lbs: Good workout today, good nutrition, cant complain.
[96 points]

May 23: AM Weight 197.2lbs: Finally the cheat meal bloat is gone. Cheat meal #1 this week was within my calorie budget, but was the worst cheat meal ever and I wish I could take it back. I decided to have a couple pizza pockets for my before work meal (I love pizza in all forms) so I tossed a couple in the microwave, started eating them and YUCK!!! Not only did my girlfriend get the no name brand ones that taste like cardboard, but she got "three cheese" and pizza isn't pizza without pepperoni. The three cheese no name brand ones taste like cardboard wrapped processed mush.... I guess its not a bad thing cause she likes them and I wont touch them EVER again, but I wish I could take back eating them and have an apple instead.
[96 points]

May 24: AM Weight 197lbs: I don't want pizza anymore.... now I just want to deadlift.
[96 points]

May 25: AM Weight 196.8: today went off without a hitch.
[96 points]

May 26: AM Weight 195.6 Cheat meal #2 today, mmmmmm pizza. Other then that I was good today.
[96 points]

May 27: AM Weight 197: 4 days left in may.
[96 points]

May 28: AM Weight 197: everything as planned.
[96 points]

May 29: AM Weight 195.6: Having stupid long monkey arms makes bench press days frustrating, especially inclines. With only 105lbs I failed on the 6th rep of my last set doing a 3x8.
[96 points]

May 30: AM Weight 195lbs: No workouts today.... but today isn't a scheduled workout day so I get to keep all my points anyways :P
[96 points]

May 31: AM Weight 195lbs:

Bambam07

Mon, April 23rd, 2007, 07:22 PM

I am back, and this time it's personal!!

GOAL: Cutting - Slow and Steady

COMMENT: I have had little success going crazy diets, and super training and never cheating, so I am taking a more lifestyle approach. I will not lose a point in May.

WORKOUT SCHEDULE

Cardio 2-3 days
Train 3 days

MEAL SCHEDULE
Eat low calorie/carbs every other day. Saturday free day. Sunday only veggies, and fruit.

STARTING STATS
WEIGHT: 222
BODYFAT: 30%

END STATS
WEIGHT:
BODYFAT:

DAILY LOG

Tuesday 1st May: Trained Arms, Chest. Ate 5 Meals. Perfect Day!! (100 Points)
Wednesday 2nd: Walked for 30 minutes, Ate perfect. (100 points)
Thursday 3rd: Ate perfect, gave blood can not lift- will do tomorrow. (100 points)
4th: Perfect day- 100 points
5th: Perfect day- 100 points

k3vb0

Tue, April 24th, 2007, 12:14 AM

GOAL: Cutting

COMMENT: My goal is to continue to cut while avoiding injury. I will be focusing on clean eating at all meals and only 2 cheat meals max per month. For my workouts, I am going to continue Christian Thibaudeau's Destroying Fat workout.

WORKOUT SCHEDULE
Monday: Heavy lifting chest/back + alactic work
Tuesday: OFF
Wednesday: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work
Thursday: OFF
Friday: Heavy lifting quads/hams
Saturday : Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work
Sunday: OFF

Workout Schedule May 21- 31
Monday : Upper Body
Tuesday : Aerobic Workout
Wednesday : Lower Body
Thursday : aerobic Workout
Friday : Upper Body
Saturday: Lower Body
Sunday : Aerobic Workout

MEAL SCHEDULE
5-6 meals per day
2 Cheat meals per month, usually on Saturdays. No points lost if I decide not to have a cheat meal.

STARTING STATS
WEIGHT: 210
BODY FAT: 19%
ARMS: 16 5/8
CALVES: 15
CHEST: 44
FOREARMS:12
THIGHS:22
WAIST:42

END STATS
WEIGHT: 207.4
BODY FAT: 17.6%
ARMS: 16.25
CALVES:
CHEST: 43
FOREARMS:
HIPS:
THIGHS:
WAIST: 41

DAILY LOG

May 1: Even though today was supposed to be an off day, I want to accelerate my fat loss, so did fasted cardio for 30 minutes this morning. Diet was spot on. One perfect day-in a row. [100 Pts]

May 2: Slightly lighter workout today, but a workout nonetheless. Achilles tendon was painful. so I held off on leg exercises. Diet was on track. [100 Pts]

May 3: Planned day off. All meals on time and within macro ratios. [100 Pts]

May 4: Got in a decent quad/ham workout along with a cardio workout. Diet was spot on. [100 Pts]

May 5: Typing this as I am finishing my aerobic workout. Finished my lactate workout before. Today was a cheat day, and I celebrated Cinco de Mayo with neighbors and had some great Mexican food. I weighed in at 1.5 pounds lighter at the end of this week, which is okay, but i had hoped to be losing 2.5 pounds a week so I can be under 200 by the end of the month. I am cutting carbs back more and increasing my cardio to compensate. [100 Pts]

May 6: Well, today I caved. After working in the yard in the rain all day, eating egg whites and protein shakes, and then my wife brought home pizza. After being cold, it smelled so good and, well, one point lost. Got in an extra cardio workout this morning though. -1 [99 pts]

May 7: A perfect day. Did a heavy chest back workout along with an alactic cardio workout. Meals were perfect. Diet: (P/C/F 289/80/70 2092 KCal) [99 pts]

May 8: Another perfect day. I did my lactate workout early this week since I knew tomorrow would be a rough day. I followed the lactate workout with 30 minutes of LISS on my exercise bike. Meals were spot on again. I upped my carbs for today since the lactate workout kicks my butt. I [just finished my final meal after my workout, and I am starving. Diet: (P/C/F 244/141/84 2257 KCal) [99 pts]

May 9: Today was a much needed day off. Diet was spot on though. Diet: (P/C/F 335/50/72 2215 KCal) [99 pts]

May 10: Got in a 45 minute cardio workout. Diet was spot on. Found out today that my Achilles is not healing, so I will have surgery on May31. The Dr will repair the tear as well as lengthen my achilles, which is too tight. Diet: (P/C/F 261/81/44 1761 KCal) [99 pts]

May 11: Completed my heavy quad/hamstring workout along with 30 minutes of HIIT on a Concept 2 Rower. Diet was spot on. I finally feel like I am dialed into my program. I feel like my metabolism is stoked. My waste is getting smaller, and my pants are fitting better. Diet: (P/C/F 241/186/52 2205 KCal) [99 pts]

May 12: Weighed in this morning at 206, which means I have lost 4 pounds since starting or roughly two pounds per week. Hopefully this means I am continuing to lose fat and not muscle. Today I had to go shopping for furniture for the basement, shopping for plants for the yard, and attend a graduation party so I moved my lactate workout to tomorrow. That will work great because tomorrow is a cheat day and Mother's Day brunch, so I will have more carbs to work with. Today's diet was good, but since I was at a party I did not get to measure my meals I don't have my ratios. I did make sure to eat things that are within my plan and to keep my calories under 2200. [99 pts]

May 13: Lacate workout completed. Also worked all day planting flowers for my wife (this is her favorite Mother's Day present). Started planting at noon and finished around 8 in the evening. Today was a cheat day. I did not go overbaord but enjoyed brunch with my family. This coming week I will be traveling to Ashburn Virginia, so I will be modifying my workouts to whatever equipment I can find. I am not sure of the days either since there will be at least one or two working dinners until late in the evening [99 pts]

May 14: Stupid internet not working at the hotel. Got in all meals, but got in so late there was no time to workout. The hotel gym only has cardio equipment, so I will have to find someplace else to do weights. I will only get in three workouts this week due to work schedule. -1 [98 pts]

May 15: Meals eaten okay but took a cheat meal today when I went out to dinner. No more cheats for the week. Got in a half hour jog on the treadmill at the hotel. Achilles hurts, but it felt great to get in a run. [98 pts]

May 16: Got in a half hour jog on the treadmill. God, I have missed running. FOund out today that the Hotel Shuttel will take me anywhere I want, and there is both a 24 hour fitness and a Golds Gym down the road. Weight workout tomorrow. Diet was pretty good today as well. [98 pts]

May 17: 45 minutes on the exercise bike in the hotel gym. Diet was spot on. I fly home tomorrow morning and will finally have access to a gym again. [98 pts]

May 18: Travelled all day and got in late. But I got my meals in. Forgot to update on time. -1 pt [97 pts]

May 19: All meals in on time. I think taking the week off from lifting has been good for me. Got in a 3.5 mile run. Achilles is sore, but it felt great to run outside again. First time since September of last year. [97 pts]

May 20: 45 minutes of fasted cardio this morning. Diet was spot on. I have been on this weight lifting program for over 5 weeks now, so I am going to switch starting this week. Diet was spot on. [97 pts]

May 21: Changed my workout to more of a Body for Life style workout. I was amazed at how my strength had gone up since the last time I did this workout. I also ran 3 miles today....albeit slowly. Meals were spot on as well. [97 pts]

May 22: 30 minute exercise bike workout pre breakfast, 40 minute exercise bike workout post dinner. Meals were spot on. [97 pts]

May 23: Was supposed to do a leg workout today, but life intervened. My parents bought a new laptop (whihch I spent last weekend setting up), and today bought a new wireless router. Being the family tech guy, I got to spend several hours on the phone with my Dad walking him through setting up a wireless network. Anyway, a point lost for missing my workout. Diet was on target though. -1 [96 pts]

May 24: No workout again. Damn. Have hurt my back again. -1 pt [95 pts]

May 25: My back/hip are thrown out. Went to the chiropractor and he told me to keep off of my feet for a few days. Diet on track. [95 pts]

May 26: Still can't workout. Diet on track. [95 pts]

May 27: Cardio workout, 35 minutes. My back/hip is finally getting back to the point that I can start wokrking out again. Diet on track. [95 pts]

May 28: Back is still messed up. No workout, cheat day. -1 [94 pts]

May 29: Got in an upper body workout and a light cardio workout. Biking seems to help my back, which is close to normal again. Diet was spot on today. [94 pts]

May 30: Completed a light leg workout and abs as well. Back is feeling much better. Weigh in tomorrow. Diet was good. [94 pts]

May 31: Got in my morning cardio [94 pts]

Not the best of months. I dropped my body fat 1.15%, gained 1 pound of muscle, and lost 3.61 pounds of fat. This is all trending in the right direction, but not fast enough. Time to tighten up the diet and increase the cardio.

lucassniady

Tue, April 24th, 2007, 02:32 AM

Im in my official numbers are gonna be up by next monday cause i have a few things i wanna do before i start cutting (changing my diet) i also have 2 meals where ima have to cheat this month cause of prom and family matter is that okay as long as i deduct a point i hope so well im in staring on may 1st ill be updating soon-lucas good luck to all my friends!

Rise

Tue, April 24th, 2007, 07:44 AM

GOALS: Get stronger, bigger

COMMENTS: I've lost 6lbs. over the past 3 weeks of working out and i don't think i have much more to lose before i can't lose anymore. I didn't really mean for that to happen, but since it did i let it go till i was done cutting and now i'm going to concentrate on more calories to get my body weight up with lean muscle mass.

PROGRAM: Gravity Homer's Sticky Plan, 3-4 Day exercise program depending on my schedule
Day 1: Chest, Shoulders, Tri's
Day 2: Back, Bi's
Day 3: Legs, abs
Day 4: Full body or cardio (optional)

DIET: 6 Meals/day, healthy foods, 1 cheat day per week. 50/30/20 carbs/proteins/fats
-Breakfast: Multi vitamin and kashi protein/fiber cereal
-2nd breakfast at work: 2 egg whites & whole wheat/whole grain toast
-Sandwich for lunch: pb&j on whole grain, turkey or ham, or chicken salad
-Afternoon Snack: cashews, golean bar, or piece of fruit
-Dinner: chicken, steak, or ground beef with veggies, corn, or brown rice.
-Evening: Protein shake (1.5 serving)

SLEEP: 8 hours/night

STARTING STATS
WEIGHT: 142lbs.
BODY FAT: no idea
ARMS: i need a tape measure
CALVES: see above
CHEST: yes
FOREARMS: no
THIGHS: maybe
WAIST: so

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

CURRENT POINT COUNT: 94

DAILY LOG:

May 1: [100] - well this was a close one, i had to find some good meal substitutes to get through the day without losing any points since i worked alllllllll day long. but i made it and i'm ready for day 2.
May 2: [100] - i wasn't feeling well today, and the muscles i was going to work out felt like they needed 1 more day of rest so thats what i did. since i'm working out 3 days a week thursday & friday will keep me on schedule, but if i miss either of those two days... time to start subtracting points!
May 3: [100] - today i had my most intense back workout to date. i did a full set @ 160lbs. which is 20 lbs over my body weight! i was very happy and i'm finally noticing some definition on my back again. Looking foward to working it out some more, but i think i need to tweak my bi's workout. perfect eating schedule too.
May 4: [100] - did i ever tell you how much i hate squats? every time i do a squat, an angel cries. anyway, good day overall and good workout.
May 5: [100] - Today is my cheat day. i picked today mostly because i'm working 8 hours at a 2nd job and its going to be near impossible to keep my meals scheduled & to "spec." no workouts scheduled for today.
May 6: [100] - i am SORE from squats on friday... hopefully that doesn't last too much longer. well it lasted throughout the day, but the day went relatively smoothly. got my meals in and finished my first bag of whey protein mix for protein shakes!! woooo, onto the next flavor!
May 7: [98] - today was rough. i succummed to my first craving, and then my 2nd in the same day. i was offered my greatest weakness: free pizza for lunch. i could NOT refuse, so i took it, and it was well worth the [-1] and probably always will be. later in the day, my gf made brownies and *made* me eat one [-1]. oh the pain, the agony, the SWEET GOODNESS~!@~!@ well, i got that outta my system and i had a good workout at the gym. i felt pretty bloated at the end though, bleh.
May 8: [98] - I'm still feeling a bit bloated today so i'm going to lower my cal's a bit and i'm even going to do cardio for the first time since starting working out again! i'm looking foward to the pain... i ended up running for about 20 minutes, i just couldn't go any longer than that. looks like something i need to work on. meals went well and i kept them small.
May 9: [98] - I'm a bit sore today from the cardio i did yesterday for the first time. today is back day - my favorite day. i'm thinking about trying 170 lbs. lat pull downs today (i'm 140 atm). well i ended up doing straight pull ups after reading a pull up thread in the bulking section of the forum and i did 16 in a row! i did all of my regular exercises on top of that and even tried some new ones as well as ate all my meals. good day today!
May 10: [98] - I'm going switch around my days working out since i have to pack to go home for mother's day but i've been eating right and my work outs will be done while i'm in NY. so many damn meetings today... bleh
May 11: [97] - i'm driving back to NY today for mother's day/to sign the contract to sell my house today. i did my exercises OK, but because of the 3 hour drive home and my parents chaning the $#@#! lock on me, i had no where to go for about 5 hours. I missed a meal [-1] and it was pretty much out of my hands since its against my religion to eat fast food. Disappointing, yes, but again out of my hands :/
May 12: [97] - Today is cheat day! i'm going to drink some beer, enjoy some hotdogs maybe, who knows! i'm going to a Mets game with my father for the day and the only limit is the fact that my stomach has shrunk quite a bit over the past few weeks :P
May 13: [96] - Oof, almost slipped up today already. its tough when you aren't home to stick to a diet isn't it? well i spent some time scrounging around my parents house to find something OK for me to eat, but i finally did it. i also picked up some muscle milk that i'm going to try for the first time, i hope its not disgusting... it was !#$%!@ GROSS!! i don't want to even talk about it. I lost a point since i had a slice of cake for mother's day, but it made my mom happy so for once, the [-1] was worth it.
May 14: [96] - I'm back on track today and have a healthy week planned ahead of me. I'd like to not lose anymore points, especially after this weekend's mishaps, and i'm ready to go! i think i'm going to work out my back today and do chest on weds since i did a bunch of pushups yesterday. I did do my back and WHAT A WORK OUT!! i did 170lb pull downs whcih is a new record for me - i'm weighing about 140 right now so bw+30 lbs! great day!
May 15: [96] - Today went relatively well until i did squats at the gym at which point i hurt my knee and had to stop doing leg exercises to avoid hurting myself further. so i did my abs exercises and called it a day. no points off for injuries.
May 16: [96] - Today was cool. we had a massive thunder storm and i decided to switch days working out and take a 2 day break from the gym to recover from my past two work outs better. i ate well and enjoyed myself :)
May 17: [96] - Well, its very possible that i'll lose a point both today and tomorrow because my gf is having some event at her college that i am attending and they are serving dinner there. i may end up having dessert or a drink or two... well i did have desert, but it was fruit and the drink i had was red wine. for dinner i had salmon & veggies... so i'm in the clear. if i had any beer i woulda taken a point off, but red wine is good for your <3
May 18: [96] - i think today is going to be a cheat day. yep. i had desert that wasn't healthy today. its definitely my cheat day.
May 19: [96] - Chest day. Today was a SUPER workout! i went up in weight again and i'm very impressed with myself, i didn't think i was going to be able to do it without a spot... i passed my prevoius plateau point that i've always had when not having someone to spot me! awesome day!
May 20: [94] - Damn. Today was bleh. 1. i didn't update and 2. i didn't get all my meals in. [-2] unfortunately, but it was a good day overall. i had an unscheduled work out since i had to re-organize my storage unit which had plenty of heavy stuff in it. tomorrow will be better!
May 21: [94] - Deciding on what to do today at the gym... i'm thinking legs? Yes, i decided on legs. Great workout today! I did fairly heavy squats (for me) and ended at 120lbs. which last time made my knee pop, but i felt great this time! i did some nice heavy deadlifts, hit the limit on the pre-weight bars that go up to 110lbs. so i should be deadlifiting 120lbs by next go around. all in all a great day!
May 22: [94] - I signed up for the June challenge, i'm hoping to stay above [95] for that challenge. i ate good today. hooray.
May 23: [94] - Yesterday was a bit boring, hopefully today will be more exciting. i'm thinking about trying a reverse pyramid at the gym today, and i'm going to start at 180lbs. with my lat pull downs... bw+40lbs. This is gonna be fun! and it was! well i did it, sort of. i was able to do 7 reps @ 180 but doing this basically burned me out for the rest of my exercises to the point of almost injuring my biceps during the curling portion of the workout. i'm going to hold back a little bit from now on to avoid that and i'll save the big weight days for maxing out at the end of an exercise cycle. other than that, i ate well and starting saturday i have a new workout plan i'm going to try out. I'm excited!
May 24: [94] - well today ended up being a cheat day. i took my gf to the movies and we saw Shrek 3 - somewhat of a disappointment, and i shared a small popcorn & small drink. the "small" drink must have been 30oz. or so but we barely drank any of it, didn't even hit the 3/4 mark so i was proud of us. my biceps still hurt from my last workout, i think i may have over done it but hopefully i feel better by saturday - my next big workout day. i'm off from the gym until then!
May 25: [94] - there is barely anyone at work... everyone took off to make it a 4 day weekend. yet i'm still here! LAME! good day overall, ate all my meals blah blah blah.
May 26: [94] - Today i started my new workout as suggested by KT over in the newbie forums. its chad waterbury's TBT program and it was a bit odd to be honest. i don't think i went heavy enough on the weights but i still got a decent work out. i was out in boston for the day and suprisingly got all my meals in OK so i'm pretty happy about how it went. good day!
May 27: [94] - quiet day, did a lot of shopping for the new house, ate all my meals.
May 28: [94] - today was interesting - day 2 of my new work out. i did 3 exercises i've never done before: DB upright rows, good mornings, and front squats. it was weird but fun. i think i may be going a little to low on the weights, i'll have to start upping it a bit more. i had all my meals and i've been doing suprisingly well with those, im very proud of myself. good day! :)
May 29: [94] - can you believe it? only 2 more days. i'm thinkin about doin some cardio today... yeah i didn't do any cardio. had all my meals though and no scheduled workouts though i would like to start actually doing cardio... i'm going to start taking points off for not going on optional days i think.
May 30: [94] - day 5 of my new TBT program im doing. should be interesting! well it was. i couldn't even update after the gym yesterday i was so dizzy and weak. i don't remember ever feeling like that, it was a pretty insane work out. 15 reps is just... nuts. but i made it, and i had all my meals. but i'm not looking foward to week 2 day 5...
May 31: [94] - Well, i made it. today was a cheat day and i celebrated by not really cheating. i really enjoyed this challenge and thanks to everyone who stayed with it with me. congrats to everyone who made it! :)

Croz

Tue, April 24th, 2007, 10:13 AM

I'm finishing May with >=93 points!

GOAL: Cutting

COMMENT: Continue to lose weight (12 pounds in May) while preserving or building LBM

WORKOUT SCHEDULE
Monday: Full-body, HIT workout
Wednesday: Full-body, HIT workout
Friday: Full-body, HIT workout

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

STARTING STATS
WEIGHT: 229
BODY FAT: 28%
ARMS: 15
CALVES: 16.75
CHEST: 43.75
FOREARMS: 12.25
HIPS: 43.25
THIGHS: 26.5
WAIST: 42.25

END STATS
WEIGHT: 228
BODY FAT: 28%
ARMS: 15
CALVES: 16.75
CHEST: 43.75
FOREARMS: 12.25
HIPS: 43.25
THIGHS: 26.5
WAIST: 42.25

DAILY LOG

May 1:
Ate all scheduled meals and snacks. (-0)
[100 points]

May 2:
Great workout. Ate all scheduled meals and snacks. (-0)
[100 points]

May 3:
I let work stress get the best of me last night. Cheat meal, cheat snack and no update. (-3)
[97 points]

May 4:
Great workout. Had all scheduled meals and snacks, including this week's cheat. (-0)
[97 points]

May 5:
Bad day. Schedule got thrown off by a lot of family activities. Had to eat what I could, when I could. Call it 1 missed meal, one cheat snack. (-2)
[95 points]

May 6:
All scheduled meals and snacks. No cheats. (-0)
[95 points]

May 7:
Decent workout. One unscheduled cheat meal. (-1)
[94 points]

May 9:
For yesterday: So much for my "93 points" goal. Missed update, unscheduled cheat meal (-2)
For today: All scheduled meals and snacks. Great workout. (-0)
[92 points]

May 10:
All scheduled meals and snacks. (-0)
[92 points]

May 11:
Missed my workout. All scheduled meals and snacks. Missed my update. (-2)
[90 points]

May 12:
All scheduled meals and snacks. (-0)
[90 points]

May 13:
All scheduled meals and snacks. (-0)
[90 points]

May 14:
Great workout. All scheduled meals and snacks. (-0)
[90 points]

May 17:
5/15: All scheduled meals and snacks. Missed update. (-1)
5/16: Missed workout. Cheat snack, missed update. (-3)
5/17: Worked out. All scheduled meals and snacks. (-0)
[86 points]

May 18:
All scheduled meals and snacks (-0)
[86 points]

May 19:
Missed workout. All scheduled meals and snacks (-1)
[85 points]

May 20:
All scheduled meals and snacks (-0)
[85 points]

May 29:
Real life got real ugly. While I won't make a single one of my goals for this month, I will take the full hit in the challenge in terms of sticking with it and marking myself down. Here are the details:
May 21: Good workout. No update (-1)
May 22: No update. (-1)
May 23: Missed workout. No update. (-2)
May 24: No update. Cheat Meal. (-2)
May 25: Missed workout. Missed a meal. No update. (-3)
May 26: No update. (-1)
May 27: No update . Cheat meal. (-2)
May 28: Missed workout (gym closed). No update. (-2)Total points lost: 14!
[71 points]

May 29:
All scheduled meals and snacks. (-0)
[71 points]

May 30:
Great workout. All scheduled meals, but one extra cheat snack. (-1)
[70 points]

May 31:
All scheduled meals and snacks. (-0)
[70 points]

eccent

Tue, April 24th, 2007, 12:23 PM

My Official "100 Challenge" post

GOAL: Cutting

COMMENT: To lose as much fats as my body will let me without losing my lean body mass. My eating plan might vary a little depending on my weekly evaluation. My ultimate goal is to be at around 20-22% body fat.

WORKOUT SCHEDULE
Mon- interval cardio 30 min Upper body1- back, arms
Tue- interval cardio 30 min Core muscles exercises
Wed- interval cardio 30 min Lower body- legs, calf
Thu- interval cardio 30 min Core muscles exercises
Fri- interval cardio 30 min Upper body2- chest, shoulders
Sat- Long Cardio / other activities that last at least 40min
Sun- Rest Day

MEAL SCHEDULE
4-5 meals per day, 'bout 2.5-4hr eating intervals. Calories range 1400Cal-1800Cal.

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.)

MAY 1: Good exercise day (30min interval on st. bike; 40min LISS on st. bike). Bad eating day - ate one donut and one piece of chocolate cake (both of them are left in fridge for too long, was on one of those stingy urges)
-2 points [98 points]

MAY 2: Another good exercise day (20min interval; lower body workout). Average eating day. THIS is definitely going to be the last point deducted over food for me this month! I ate dark choc -_-". Anyway no more is left in the fridge :D
-1 point [ 97 points]

MAY 3: Exercise as scheduled. Eating time was done so I'll have to "-1" yet again :". Went out shopping and eat out. Bought a few "extra calories" items. So this once again emphasize how true it is that calories do not come out of your fridge coz you can buy it from outside! So DISCIPLINE :spank::spank::spank: is definitely the key.
- 1 point [ 96 points]

MAY 4: ... Dun really know what to say here. Ate 1 1/2 piece of cheesecake for snack yesterday. couldn't find any good stuff in the fridge and juz have to finish the cheesecake that was made last week. Cardio as planned, missed my upper body workout-which will be done today (Sat). Haven't been keeping up with my upper body exercise for a week or so now. -_-" TIME TO GET SOME CONTROL!!!
- 2 points [94 points]
MAY 5: I'll give myself :tucool::claphigh::dance::claplow: today. Did all my cardio exercise as planned. The LISS 50min cardio is one of the longest exercise I've ever done in 6 months (cardio-wise). And I did the upper body workout too though I skipped the shoulder exercises (will find time to do them tomorrow). My eating was fine not perfect but it'll do for the day. One can't be too perfect. :spaz:
- 0 point [94 points]

MAY 6: rest Day. Went out for squash but didn't get to play much.
- point [ 94 points]

MAY 7: All exercises done. Too much food/ empty calories.
- 1 point [ 93 points]

MAY 8: All exercises done. Intensity was compromised (laziness). Ate 1 whole plate of dessert which consist of flour and coconut milk.
- 1 point [ 92 points]

MAY 9: Am cardio done. upper body workout skipped, will have to compensate by doing them on May 10. Got carried away by novels again..
- 1 point [ 91 points]

MAY 10: All cardio sessions done for the day. Meals adequate. Started the pm cardio too late. Pushing upper body workout to tomorrow. So + lower body workout, tomorrow, 11 May would be a full body workout for me. Lookkking forward to it!:scared:. 0.46am Time for bed
- 0 point [ 91 points]

MAY 11: Cardio done. Lower body workout done. Upper body workout postpone to Saturday -_-".(yet again). Meals fine. My weekly body composition test on the fittogether site indicated that I've loss more muscle mass than fat mass .... Must be due to all the postponing... -_-".
- 0 point [ 91 points]

MAY 12: Morning cardio done. Skipped the LISS session. Ouchh.... And no upper body workout done. I'll juz forget it and juz continue with the upcoming exercises.. -_-" Reality sets in. You have to let go of your past. Coz if the past keeps adding on, how are you going have time to do anything at present!
- 1 point [ 90 points]

MAY 13: Rest Day.
- 0 point [ 90 points]

MAY 14: Cardio done. Upper body workout done. My leg is still sore from the Sunday treadmill Cooper test. Meals ok.
- 0 point [ 90 points]

MAY 15: The LEGS are still sore. I'm taking a break from my morning interval cardio today (-1). Real bad eating (Oreo, biscuits, chocolates, too much sugar) = -2! No more giving in to stupid craving!
- 3 point [ 87 points]

MAY 16: Did my interval cardio. Skipped my lower body workout.(-1). Feeling like a robot and losing inspiration. Change exercise schedule, hope it'll get better. Meals ok--consumed 1 slice of butter cake.. it's a special discount day for one of the cake shop and my brother/father bought a "ton" of them home.
- 2 point [ 84 points]

MAY 17: Cardio done. Abs work done. meals ok--except 1/4 piece of cake. (I dun want to see the word cake in my food journal again, at least for this month)
- 1 point [ 83 points]

MAY 18: Cardio done. Stretching ok. meal not great but acceptable-with one small pack of cream-filled biscuits ('bout 6-8pieces).
- 1 point [ 82 points]

MAY 19: 45min cardio. meals fine but too much... Must be that I'm eating the wrong food, not filling enuff to stop the craving.
- 1 point [ 81 points]

MAY 20: Rest day.
- 0 point [ 81points]

MAY 21: Morning cardio done. Back & arms workout done. meals ok.
- 0 point [ 81points]

MAY 22: Morning cardio done. Core workout done. Meal fine
- 0 point [ 81 points]

MAY 23: Morning cardio done. Leg, calf, waist workouts done. meals ok
- 0 point [ 81 points]

MAY 24: Cardio done. Core muscles workout done. Meal ok.
- 0 point [ 81 points]

MAY 25: Cardio done. Was so sleepy yesterday after a dinner with friend that I skipped the chest and shoulder exercises. Meal ok.
- 1 point [ 80 points]

MAY 26: Had pizza for lunch. Skipped cardio session.
- 2 points [ 78 points]

MAY 27: Rest day.
- 0 point [ 78 points]

MAY 28: Miss weight training session -1. Miss post -1.
- 2 point [ 76 points]

MAY 29: Miss weight training session -1. Miss post -1.
- 2 point [ 74 points]

MAY 30: Miss morning cardio -1. -1 core exercises
- 2 point [ 72 points]

MAY 31: -2 No exercises.
- 2 point [ 70 points]

I'm really bad towards the end of the month. That's why I'm gaining some fats that I've lost during some of the weeks within the month. I guess now I just realised how easy fats are gained and how difficult I can lose them. The best to get rid of them is to eat clean!!!

STARTING STATS
WEIGHT: 54.1kg
BODY FAT: 27.79% (Fittogether.net site)
RIGHT ARM: 26cm
RIGHT CALF: 35.1cm
CHEST: 87cm
RIGHT FOREARM: 22.5cm
HIPS: 89.4cm
RIGHT THIGH: 58cm
WAIST: 70cm

END STATS
WEIGHT: 53 kg
BODY FAT: 26.74%
RIGHT ARM: 26cm
RIGHT CALF: 35.4cm
CHEST: 88cm
RIGHT FOREARM: 22.5cm
HIPS: 88.5cm
RIGHT THIGH: 58cm
WAIST: 69cm

about 1% loss of FATS approx 1kg. Lost about an inch on the hips and waist. Still got lots of room for improvement in the arm, waist, thigh, calf areas!!!

Rabid

Tue, April 24th, 2007, 01:14 PM

Goal: Cutting/Toning

Comment: I want to get my bodyweight down around 175. Once there, I'll take a "break" for the rest of summer and lift five days a week, cardio 2x a week and have 2 cheat meals per week and one cheat snack (under 150 calories) per day. Come September, I'll begin a slow bulk lasting into the first few weeks of 2008.

Workout Schedule

Day 1: (AM) Chest, Back, Abs (PM) Stationary Bike 30 Min
Day 2: (AM) Legs, Shoulders, Abs
Day 3: (AM) Triceps, Biceps (PM) Stationary Bike 30 Min
Day 4: Same as Day 1
Day 5: Same as Day 2
Day 6: Same as Day 3
Day 7: Rest

Meal Schedule

5-6 meals per day, 1 cheat meal per week (Around 1800-2000 calories per day with one, maybe two meals coming from a combo protein/fruit shake along with a multivitamin)

Starting Stats

Bodyweight: 186.5 lbs 5/1/2007
Bodyweight: 184 lbs 5/9/2007
Bodyweight: 182 lbs 5/23/2007
Bodyweight: 180.5 lbs 6/1/2007
Daily Log

May 1st- Workout went swell (legs, abs, cardio) and the diet followed suit. 6 meals, 1930 calories. Drank 5 16oz glasses of water and one nalgene, plus I'm taking a bottle of water with me to bed. Had a major sweet tooth this evening and fixed it with my final meal: 1.5 scoops vanilla whey, 2/3 cup skim milk, a handful of frozen mango and a packet of splenda. Turned out pretty thick...almost like sorbet. Tasted pretty good, too! :-) (100)

May 2nd- Great workout and diet went well except for one stumble...I had a Coke!! That was 140 calories that I didn't need, but it's in the past. (99)

May 3rd- Wow! I feel great tonight. The workout this morning was awesome. 12 sets for my biceps and 10 sets for my triceps. Used the heaviest weight for barbell curls I've ever used and I was able to get 8 reps! Feeling pumped! My cardio was saved until later this evening and man, what a workout! I played ultimate frisbee with some friends for a little less than an hour and just from a calculator online, I probably burned close to 500 calories. The diet went very well and I feel very full right now. Dinner tonight was chicken tacos and homemade spanish rice (brown rice with spices). So far I'm at 1730 calories, so I have about 200 calories left to use tonight at my last meal. Probably will the desert I made the other night with whey, skim milk, mango and splenda. (99)

May 4th- Man, I'm sore! I think the game of ultimate really wore me down last night. I woke up this morning and my hamstring and glutes were killing me. Today was supposed to be legs day, but I skipped it due to my legs already having felt like they got a wicked workout last night. (-1) Diet was no problem. I did manage to spend the better part of this morning working in the yard, so while I did miss my workout, I wasn't exactly sleeping on the couch. (98)

May 5th- Nice workout today. Had my cheat meal today (2 slices pizza, medium blueberry muffin, lemonade) but ate clean the rest of the day. Extremely tired right now. Will have a protein shake and then off to bed. (98)

May 6th- Good morning workout. Two hours of cardio this afternoon thanks to a game of ultimate. Hit all meals without any cheats. I'm going to be changing up my workout program sometime in the next week to focus more on heavier weight and fewer sets. Will go from 12 sets per body part to 8. I'm thinking about doing something along the lines of an Max OT program. Will update my workout schedule when that occurs. Otherwise, same program for now. (98)

May 7th- Whew. Yesterday was tough. I woke up with a killer sinus headache and it didn't go away until right before bed. I was able to get in my workout, but it was a chore. I could tell I wasn't 100% and my body was ready to quit after the first set, but I gritted my teeth and pushed through it. I did miss one meal yesterday. I didn't cheat, I just didn't eat due to feeling like crap. -1 (97)

May 8th- Making it quick. Skipped my workout due to sickness from the sinus infection. Ate all meals. -1 (96)

May 9th- Great day!! Got in the missed workout from yesterday since today was a scheduled rest day. I hit all my meals perfectly (last one coming up as soon as I finish this update) and had plenty of energy today. This morning I weighed myself and was at 184, a loss of 2.5 lbs since starting the challenge on the 1st. Hopefully, I stay on track and hit my goal of 175 around June 15th. (96)

May 10th- Pretty good day overall. Ate clean all day. Got in my workout tonight instead of this morning since I spent the better part of the morning and early afternoon painting the garage. (96)

May 11th- Workout done. Meals ate. (96)

May 12th- Nice workout yesterday. Cardio done outside and I got a little sunburn. Yay for summer! No problems with meals. (96)

May 13th- No workout scheduled and had a cheat meal. Felt awesome to just be able to relax for a day. Ready to hit the new workout program tomorrow. (96)

May 14th- Worked out, ate meals. No update. (95)

May 15th- Worked out, ate meals. No update. (94)

May 16th- No updates the past few days, so I deducted those points. Worked out yesterday and followed the diet. (94)

May 17th- Worked out, no cheat meals. No update. D'oh! (93)

May 18th- Good workout, no cheat meals. (93)

May 19th- Only cardio. No cheat meals. No update. (92)

May 20th- No workout, scheduled day off. Cheat meal in the PM. (92)

May 21st- Got in a good workout and stayed clean with all my meals. (92)

May 22nd- Great workout and no problem keeping the diet clean. Upon waking up today (the 23rd) I weigh 182. So far, I've lost 4.5 lbs over the past three weeks. I'm going to aim for a loss of 2 pounds over the next eight days to reach an ending bodyweight of 180 for the month. That will leave 5 lbs for next month to reach my goal of 175. (92)

May 23rd- Ouch! My legs are sore! Had a very good leg workout. Squats, extensions, curls and calf raises. Can barely walk now! Ate all scheduled meals. Very, very good day. (92)

May 24th- Worked out, ate all scheduled meals. Missed update. (91)

May 25th- Worked out, ate scheduled meals, had weekly cheat meal. (91)

May 26th- Worked out, ate scheduled meals. Snuck in some extra yard work. (91)

May 27th- No workout (rest day), ate scheduled meals. Forgot to update! D'oh!! (90)

May 28th- Worked out (Chest/Triceps), ate scheduled meals. (90)

May 29th- Worked out (Back/Biceps), ate scheduled meals. (90)

May 30th- Worked out (Legs/Shoulders), ate schedule meals (90)

May 31st- Worked out (Chest/Triceps), ate scheduled meals (90)

Will do my weigh in tomorrow morning......

sumisan

Tue, April 24th, 2007, 04:03 PM

I am a newbie too, but have joined challenges before, this is by far the best I have seen !!

GOAL: Cutting

COMMENT: I want to lose fat, my goal is 8 lbs in May.

WORKOUT SCHEDULE
Monday: P90 Sweat
Tuesday: P90 Sculpt
Wednesday: P90 Sweat
Thursday: P90 Sculpt
Friday: P90 Sweat
Saturday Rest Day
Sunday: P90 Sculpt

day 90 hit on 5/27...rest week extends the rest of the month.

MEAL SCHEDULE
Six meals per day
1700-1800 calories
20 40 40 to 30 30 40 Macros
Clean Eating with 1 cheat meal a week.

STARTING STATS
WEIGHT: 182 pounds
BODY FAT: 29%
ARMS: 12"
CALVES: 15.5" Right 16" Left
CHEST: 31" (under bust)
FOREARMS: 9"
HIPS: 42"
THIGHS: 28"
WAIST: 29.5"

END STATS
WEIGHT: 179
BODY FAT: 28%
ARMS: 12"
CALVES: 15.5"
CHEST:31" (under bust)
FOREARMS: 10" (measured wrong before)
HIPS: 42"
THIGHS: 27"
WAIST: 29"

DAILY LOG

MAY 1: Done :) Meals clean, workout completed.
-0 points [100 points]

MAY 2: Done :) Meals clean, workout completed.
-0 points [100 points]

MAY 3: Done :) Meals clean, workout completed.
-0 points [100 points]

MAY 4: Done :) Meals clean, workout completed.
-0 points [100 points]

MAY 5: Done :) cheat meal enjoyed, rest day had, didn't update on time :(
-1 points [99 points]

MAY 6: Done :) Meals clean, workout completed.
-0 points [99 points]

MAY 7: Done :) Meals clean, workout completed.
-0 points [99 points]

MAY 8: Done :) Meals clean, workout completed.
-0 points [99 points]

MAY 9: Done :) Meals clean, workout completed.
-0 points [99 points]

MAY 10: Done :) Meals clean, workout completed.
-0 points [99 points]

MAY 11: Done :) Meals clean, workout completed.
-0 points [99 points]

MAY 12: Done :) Meals clean, workout completed. It's nearly 7pm, I didn't update in time again! :(
-1 points [98 points]

MAY 13: Done :) Cheat meal enjoyed, rest day taken!
-0 points [98 points]

MAY 14: Done :) Meals not 100%, really rocked the workout. I am going to slap myself on the wrist and deduct a point for the cookies I ate.
-1 points [97 points]

MAY 15: Done :) Meals squeaky clean, Rocked the workout!
-0 points [97 points]

MAY 16: Done :) Meals squeaky clean, Rocked the workout!,fixed my mis-numbering, nearly thought I lost a day there LOL
-0 points [97 points]

MAY 17: Done :) Meals squeaky clean, Rocked the workout!
-0 points [97 points]

MAY 18: Done :) Meals squeaky clean, Did my workout but couldn't rock it :(
-0 points [97 points]

MAY 19: Done :) cheat meal had, rest day had. Did not update.
-1 points [96 points]

MAY 20: Done :) Meals not 100% but not horrible either, just didn't track it, another rest day....
-1 points [95 points]

MAY 21: Done :) meals good, workout done.
-0 points [95 points]

MAY 22: Done :) meals good, workout done.
-0 points [95 points]

MAY 23: Done :) meals good, workout done.
-0 points [95 points]

MAY 24: Done :) meals good, workout done.
-0 points [95 points]

MAY 25: Done :) meals good, workout done.
-0 points [95 points]

MAY 26: Cheat Meal Had, workout done.
-0 points [95 points]

MAY 27: Done meals bad, rest day.
-1 points [94 points]

MAY 28: Done meals bad, rest day.
-1 points [93 points]

MAY 29: Done meals bad, rest day. DIDN'T UPDATE IN TIME!
-2 points [91 points]

MAY 30: Done meals good, rest day.
-0 points [91 points]

MAY 31: Done meals good, rest day.
-0 points [91 points]

Completed p90 round 1!!! JEEPERS! :eek:...I've been cut off from smilies!

Lost 3 lbs, which was 5 lbs from my goal. Still happy :D

xeviousx

Tue, April 24th, 2007, 04:19 PM

I think i will finally try the challenge,

aim is finally sticking to eating enough to allow me to build some proper mass

No alcohol for the month either

Following Waterbury's TBT plan with some added cardio

WORKOUT SCHEDULE
Monday: 15-20mins cardio
Tuesday: Weights PM
Wednesday: 15-20mins cardio
Thursday: Weights PM
Friday: 15-20mins cardio
Saturday weights AM
Sunday: off

MEAL SCHEDULE
five-six meals per day, one cheat meal per week.

STARTING STATS
Height: 6 ft 1in
WEIGHT: 175 pounds
BODY FAT: 14.7%
ARMS: 13.4
CALVES: 14.2
CHEST: 39
FOREARMS:11.4
HIPS: 34.6
THIGHS: 21.7
WAIST: 34.1

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

DAILY LOG

MAY 1: A good day for me today, went strqaight from work to the Gym, had a great workout then to the Bar to watch Mighty liverpool get through to the final of the Champions League (euro soccer) and while all around me had alcohol, i resisted and just drank water, A first!
-0 points [100 points]
MAY 2: All my meals and 15mins of GPP (Burpees)
-0 points [100 points]
May 3: all correct but missed update
- 1 point [99 points]
may 4 - missed lunch due to meeting overrun + unscheduled desert
- 2 points [97 points]
may 5 - loads of friends visited and we all went out for a drink, ended up eating a bag of crisps as well
- 2 points [95 points]
may 6 - cheat meal late last night, hangover took all motivation outta me
- 1 points [94 points]
may 7 - no cardio today, not doing too good at this
- 1 points [93 points]
may 8 - ended up working late but went to the gym to power through my workout just before it closed, all meals ate on time:) - back on track
- 0 points [93 points]
may 9 - Ate all meals and went for a swim
- 0 points [93 points]
may 10 - Ate all meals and had a great workout, tried a new exercise (PowerCleans) i think these will become a mainstay for me - maybe add in a shoulder press for the full olympic effect:)
- 0 points [93 points]
may 11 - Ate clean all day, did my cardio ad added in some ABS work 3x15 weighted abs machine and 3x15 swiss ball crunchs
- 0 points [93 points]
may 12 - Did my weights this morning and spent the rest of the day cleaning and doing up my house in prep for putting it up for sale next week, so after that long day i ended up having Two glasses of Red Wine and enjoyed every sip
- 1 point [92 points]
may 13 - Had a large cheat meal and no training, back to it tomorrow - only 3 meals though
- 1 point [91 points]
may 14 - 15 mins HIIT on Elliptical and all my meals consumed
- 0 point [91 points]
may 15 - Tough Session at the weights and all meals consumed even tohough i had over 7 hours driving to do first for a meeting in work
- 0 point [91 points]
may 16 - Did some LISS bike, found it much easier than the last time a few months ago, must be getting fitter:) - all meals ate!
- 0 point [91 points]
may 17 - Good weights workout and all meals planned, - really enjoying Waterbury;'s TBT
- 0 point [91 points]
may 18 - 15 mins HIIT and all meals planned, just heading the Gym now:)
- 0 point [91 points]
may 19 - workout as planned in morning, ending up taking quite few drinks with friends and missed my last meal
- 2 points [89 points]
may 20 - All meals ate including cheat meal, no workout today, rest day
- 0 points [89 points]
may 21 - All meals ate and went for run:)
- 0 points [89 points]
may 22 - All meals ate and Killer workout then cleaned out the garage for 1hr before moving some things outta the house - was tired as sin
- 0 points [89 points]
may 23 - pizza for dinner, no cardio and took a fewdrinks & my team got beat in the final of CL bummer.
- 3 points [86 points]
may 24 - all meals ate, tough workout completed, no update
- 1 points [85 points]
may 25 - all meals ate, cardio workout completed,
- 0 points [85 points]
may 26 - all meals ate, weights done
- 0 points [85 points]
may 27 - all meals ate, upped the cardio a little and did some exercises for obliques
- 0 points [85 points]
may 28 - all meals ate, good weights session and all meals consumed
- 0 points [85 points]
may 29 - all meals ate, short cardio session and all meals consumed
- 0 points [85 points]
may 30 - all meals ate, good weights session session and all meals consumed, today is the last day of my challenge as tomorrow i will be flying out for a mates stag do and will not be following any plan so well done to all for participating and good luck with all your goals
- 0 points [85 points]

haleygirl82

Tue, April 24th, 2007, 08:36 PM

GOAL: Cutting

WORKOUT SCHEDULE
weights x3 weekly
cardio x3 weekly

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

STARTING STATS
WEIGHT: 258.5pounds
:nod: 5/1-99 5/2-99 5/3-99 5/4-99 5/5-98 5/6-98 5/7-98 5/8-98 5/9-98 5/10-___ 5/11-___
5/12-___ 5/13-___ 5/14-___ 5/15-___ 5/16-___ 5/17-___5/18-___ 5/19-___ 5/20-___5/21-____
5/22-____ 5/23-___ 5/24-___ 5/25-___ 5/26-___ 5/27-___ 5/28-___ 5/29-___ 5/30-____ 5/31-____

vishal

Tue, April 24th, 2007, 09:37 PM

POINTS - 82 [Last Updated MAY 15]
GOAL: Gaining Muscle

CURRENT STATS: HEIGHT: 5'10", WEIGHT: 147 lbs, BodyFat: 12.5%(Omron analyzer) 11.7%(Supriliac Reading) 9 mm
DESIRED STATS: WEIGHT: 154 lbs, BodyFat: <12.5 % < 11.7% 9 mm
ROUTINE: 5 lifting sessions, 2 cardio sessions a week
MEALS: Brkfst, lunch, snack, dinner, snack 1 cht/missed meal per wk
SLEEP: > 7.5-8 hours

DAILY LOG
MAY 1 Tu : [100 points] Bisceps/Squats. Had all meals.
MAY 2 We: [ 99 points] Skipped breakfast (missed meal of week).
did only 15 min cardio. -1 pt.
MAY 3 Th : [ 98 points] missed breakfast again :(
MAY 4 Fr : [ 95 points ] missed workout.didn't update
MAY 5 Sa : [ 92 points ] missed workout. didn't update
MAY 6 Su : [ 91 points ] missed workout. didn't update
MAY 7 Mo : [ 91 points] Worked out Traps,Forearms, Upper Abs, Quads.
MAY 8 Tu : [ 90 points]Missed 2 meals. Worked out Back, Hamstrings,Lower Abs. -1 for missed meal
MAY 9 We : [ 89 points] Missed 1 meal. played volleyball. -1 point
MAY 10Th : [88] Missed breakfast. worked Tri, Sh, Calves.
MAY 11Fr : [87] Missed brkfst. no workout. -1 for missed meal
MAY12Sa : [86] Missed brkfst. did squats,bisceps, obliques.
MAY13Su : [83] Missed brkfst. did cardio. ended the wk with 1 less cardio and 1 less lifting session -3.
When i was in elementary school my mom would tell me that if i got 80 or more % in my exam i would get a gift.
I've been out of school for quite a bit now. I dont have to take exams anymore.
But this is my exam and i am going to try my best to get above 80.
my small challenge begins today on May 14. 16 more days 3 points.

MAY 14 Mo : [82] Not a great new start. missed breakfast. worked out traps,chest and lower back. Only 2 more points to work with.
MAY 15 Tu : [82] Good day. worked out Forearms,Upper Abs, Back.
MAY 16 We : [82] 3rd consecutive day without a point loss. Did cardio. 30 mins. Elliptical 1,2 & bike.
MAY 17 Th : lifting. done
MAY 18 Fr : lifting. done

MAY 19 Sa : lifting+cardio (to make up for monday miss)
MAY 20 Su : lifting
MAY 21-27:
I have virtually only 4 days here. Mo-Th & Fri morning. 4 lift 2 cardios. (3 every 2 days.)
last week: 29,30,31 3 lifts 1 cardio.

wildcowboy

Wed, April 25th, 2007, 09:58 AM

I'm game too.

GOAL: cutting

I want to lose at least 12 pounds, and given that this is my first month of transformation it should be quite easy to reach.

MEALS: six meals a day, and I am going to have one cheat meal.

I'll be posting my stats as soon as can.

LET'S GO I'M ALL PUMPED UP.:mad: :mad: :bb:

phillydude

Wed, April 25th, 2007, 11:19 AM

OK... this should be amusing.

Workouts
May 1 - Weight Training done, 25mi LifeCycle done, Nutrition - on plan -100 points
May 2 - 30min run done, Nutrition - on plan -100 points
May 3 - Weight Training done, 30mi LifeCycle done, Nutrition - on plan -100 points
May 4 - 30min swim done, Nutrition - on plan -100 points
May 5 - Weight Training done, Nutrition - compatable with plan (reward snack) -100 points
May 6 - 10mi race (Broad Street Run) done (1.25.14),
Nutrition - compatable with plan (reward meal) -100 points
May 7 - 3mi run (Delco RRC) done, Nutrition - on plan -100 points
May 8 - Weight Training done, 30mi LifeCycle done, Nutrition - on plan -100 points
May 9 - 40min run (Delco RRC) done, Nutrition - on plan -100 points
May 10 - Weight Training done, 25mi LifeCycle done,
Nutrition - on plan -100 points
May 11 - 35min swim done, Nutrition - compatable with plan (reward snack) -100 points
May 12 - Weight Training done, 6mi run (Delco RRC) done,
Nutrition - compatable with plan (reward meal) -100 points
May 13 - Mother's Day (off), Nutrition - compatable with plan (reward snack) -100 points
May 14 - 3mi run (Delco RRC) done, Nutrition - on plan -100 points
May 15 - Weight Training done, 25mi LifeCycle done, Nutrition - on plan -100 points
May 16 - 30min run missed, Nutrition - compatable with plan (reward meal) -99 points
May 17 - Weight Training done, 20mi LifeCycle done, Nutrition - on plan -99 points
May 18 - 40min swim done, Nutrition - on plan -99 points
May 19 - Weight Training done, 3.1mi race (OLPH Church 5k) done (24.00),
Nutrition - off plan -98 points
May 20 - 10mi race (Delaware Marathon event) CANCELLED (calf injury),
Nutrition - on plan -98 points
May 21 - 3mi run (Delco RRC) done, Nutrition - on plan -98 points
May 22 - Weight Training done, 20mi LifeCycle done, Nutrition - on plan -98 points
May 23 - off schedule rearranged, Nutrition - on plan -98 points
May 24 - Weight Training done, 25mi LifeCycle done, Nutrition - on plan -98 points
May 25 - 40min run done, Nutrition - on plan -98 points
May 26 - Weight Training edit - done May 27, Nutrition - compatable with plan (reward meal) -98 points
May 27 - 45min swim partially done (20mins), Nutrition - on plan -97.5 points
May 28 - 3.1mi race (Holy Child Academy 5k) done (30.00), Nutrition - compatable with plan (reward snack) -97.5 points
May 29 - Weight Training done, Nutrition - on plan -97.5 points
May 30 - 30min run done, 25mi LifeCycle done, Nutrition - on plan -97.5 points
May 31 - Weight Training done, 30mi LifeCycle missed, Nutrition - on plan -96.5 points

Nutrition
Six meals per day, 40/40/20 ratios. One reward "meal" and one reward "snack" per week. At least one gallon of water a day. Nutritional supplements taken before/during/after races do not count towards totals/cheats. I'll be the final judge of whether or not it was a "good" day or "bad" day nutritionally...

Kilter

Wed, April 25th, 2007, 11:27 AM

GOAL: Cutting

COMMENT: This is my first challenge. :scared:

WORKOUT

Weight Lifting: Four/Five times a week .

Cardio: Six times a week. On non-lifting days, 45 minutes LISS. On lifting days, 30 minutes LISS immediately after lifting.

NUTRITION

Six meals per day, two cheat meals per week. One gallon of water per day during the week.

DAILY LOG

May 01 - First day went smoothly and eventless - nutrition went as planned, worked out chest/abs and did 30 mins cardio. I'll have to install some kind of alarm scheduler in my computer to remind me the right times to eat since I can forget. I've done that on my old computer and it worked well for me while I'm at work. Yesterday I ate a whole Toblerone chocolate bar. :o I haven't done that in years. I just felt it was appropriate to do it before the challenge. :D Today I am updating the log at night, but from now on, I will update the log in the morning after the events.
0 [100 points]

May 02 - I had a very hectic day yesterday, but I was able to keep myself on track. Not that I had any urges to eat bad food, it was just difficult to eat at the right times - I still kept meal times within reasonable range. I also did legs and cardio as expected. :tu:
0 [100 points]

May 03 - I didn't include this in my rules but I definitely need to consume more water. I'll put reminders on my computer alarm. :o One of my rules is to do cardio 6 times a week. Yesterday I failed to do it, so, if I miss another cardio by Sunday, I'll have to take one point off. :scared: I intended to have a break from cardio tonight but I just didn't have the time to finish it last night. :( But I still have 100 points! :spaz:
0 [100 points]

May 04 - Everything went as planned - nutrition, lifting and cardio. I had my first cheat meal last night at Chipotle! I had what I usually have when I go there: a bowl with (no rice) pinto beans, double chicken, mild salsa, a tiny bit of sour cream, corn, cheese and lettuce. It's not exactly a over the top cheat meal but the portion is bigger than the usual one.
0 [100 points]

May 05 - Well, last night, just after a healthy dinner, I went to see Spiderman and got a bag of Twislers. :o I knew it was bad and it would cost me a point but I didn't know it was that bad. I will not eat that again! :bang: Everything else went as expected. Good bye 100 club! :( http://i143.photobucket.com/albums/r159/kilterpics/smileys/shame.gif
-1 [99 points]

May 06 - There were no surprises this Sunday. I am going to try to target for lifting 4 times during the week. Wednesday is going to be my rest day. I'm usually very busy during the weekend but if I have some free time, I'll do a 5th lifting day then (probably Sunday).
0 [99 points]

May 07 - It's so much easier to control my diet during the week. :rolleyes: Legs workout felt great last night. :bb:
0 [99 points]

May 08 - Uneventful day. :rolleyes: I'm still behind my non-official goal of consuming more water. I'm not sure how bad that is but I've been eating a lot of 1% cottage cheese. It's the easiest way for me to get my protein. If I take too much protein shake I get miserable with a mild stomach discomfort. If anybody is interested, the software I use for my scheduled alarms is called CuteReminder. It's very useful for people, like me, who forget to eat. :o
0 [99 points]

May 09 - This was a rest day. Nutrition went OK except my meal times for non-lifting days are a little bit off at the end of the day. I need to fix that. I didn't do cardio so that means I can't miss cardio any day for the rest of the week. I stayed up too late last night. :spank: I almost feel like taking a point off but I didn't break any rules... :D
0 [99 points]

May 10 - No surprises, like Yorke would say... It was a busy day but I think I did everything right...
0 [99 points]

May 11 - Well, didn't do cardio. :rolleyes:
-1 [98 points]

May 12 - I did everything right this time. :spaz:
0 [98 points]

May 13 - I had an awesome leg exercise. It's good to have more time than usual at the gym. I woke up late but I managed to eat right.
0 [98 points]

May 14 - No derails here. I am a little bit bothered I am not drinking as much water as I would like to. :bang: I think I am going to add a new rule: drink one gallon of water per day during the week. :nod:
0 [98 points]

May 15 - I need to find low sodium sliced turkey. I can't find a cheap one. Trader Joe's has it but the price is salty. I struggled with cardio yesterday but managed to finish it. Everything else went as planned.
0 [98 points]

May 16 - I see problems in the near feature. I'm going to be on vacation the next couple weekends (including Friday). Weekends are usually hard to control, if those are during vacation, then things can get ugly. So, I'll try to stick to the plan but I'm already expecting to loose some points. Today, was resting day and everything went as planned.
0 [98 points]

May 17 - Everything went as predicted. :tu:
0 [98 points]

May 18 - I am on a weekend vacation. I didn't do a conventional cardio but did about 2.5 hours of kayaking. It was awesome. I missed one meal and had an unscheduled cheat meal.
-2 [96 points]

May 19 - I've worked out in a friend's gym. It sucked but I did it. Worse this time, I missed 1 meal and had 2 unscheduled cheat meals. This is not an excuse but it's very hard to control your diet while on vacation.
-3 [93 points]

May 20 - Almost back to normal. I missed one meal.
-1 [92 points]

May 21 - Finally, I'm back to normal. Everything went as planned. This is not going to last too long since I'm going on another short vacation this weekend. I will try to control my diet a little better this time. My weekend vacations are going to decrease substancially since I'm getting a dog in June. Besides the summer, hopefully the dog is going to help me be even more active.
0 [92 points]

May 22 - I've moved today's workout to tomorrow because I had to go to the breeder after work to choose my puppy (http://i143.photobucket.com/albums/r159/kilterpics/puppy/ChosenPuppy.jpg). I did cardio at home.
0 [92 points]

May 23 - I had the worst workout ever. I wasn't feeling too well. I think I ate bad turkey. During workout I felt like stopping but I finished all exercises and cardio.
0 [92 points]

May 24 - Today everything went as expected but tomorrow that will change; I'll be on vacation again. :spaz:
0 [92 points]

May 25 - Missed one meal.
-1 [91 points]

May 26 - Had two unscheduled meals.
-2 [89 points]

May 27 - Missed one meal.
-1 [88 points]

May 28 - That was my last day of vacation. Fun fun, but it caused some damage to my fitness goals - at least I walked a lot. Today I had an unscheduled cheat meal. I'll be getting back to normal tomorrow.
-1 [87 points]

May 29 - I slept for 4 hours this afternoon therefore I missed one meal. I was soooooooooo tired. I'm back to work tomorrow. That helps.
-1 [86 points]

May 30 - It's so nice to be able to workout in a proper gym again. Everything went as expected.
0 [86 points]

May 31 - Well, I hope to do better in June. I don't think it's going to be too hard to do it. I am not planning any vacations. Only disruptance will be when I get my puppy on the 15th. :spaz:
0 [86 points]

Darvonia

Wed, April 25th, 2007, 04:14 PM

I'm in! :)

Goals:
Balanced fitness,weight loss

Rules:
I'm going to follow the point system in Weight Watchers just to track my intake. I figure its a simple way for me to start getting use to tracking what I eat.
If I go over my allowed points per day I will miss a point. I am allowed 1 day as a "cheat" to go over my points within a week.
This will changes the dynamics from last month a bit. Since it will allow me to be able to eat anything and drink, but only within my alloted points--teaching me portion control and moderation. I eat fairly clean anyways.

Exercise will be Mon-Fri
I can pick from swimming, cardio machine, weights, walking or a class at the gym.
3 of those days I must go in the morning before work or lose a point.
If I dont make it in the morning I must go later that day or lose another point.

I will always post the following day or finalize details & points. :)

POINTS: 59

May 01 2007: Starting my first day with a foot injury. Isn't that lovely?!
Don't ask me what I did, I don't know! I woke up and it was hurting and a bit swollen. By the way it feels and attempting to heal, I think I jammed something. Any feet docs in the house?!
Well, this leaves me with swimming still. I guess I could hobble and do some weight lifting too!
I did not want to go to the gym...I sat and pondered it. :rolleyes: I'm glad now I forced myself.
My foot was causing me pain, but I got on a cardio machine and did 20 mins until it was 10pm. This new points system for my food is new to me, so I was a bit hungry last night. I have to learn to spread my food across the day! Everything accomplished though.

May 02 2007: Starting my day with coffee and I bought Whole Wheat waffles (in the health food section) and had it with a Tbs of all natural peanut butter and 1/2 banana on it. Yummy!
My foot feels a little bit better this morning. But, it's agonizing to not have full use of it properly. (Mid-afternoon) Nevermind! My foot is killing me right now! :cry: I made it to the doctors and got x-rays, no broken bones. They gave me meds to help with the inflammationa and pain--they made me sleepy after work. I missed my workout, I decided to stay off my foot for the night. I want it to heal. Minus my first point! [-1] :( I ate my alloted food points. I get pretty hungry at night though. I need to spread my points in my meals so I can eat more at night. I made a sweet potatoe with aparagus (put some wine vinegar on it-yum) and some shrimp.

May 03 2007: Well, I finally made it before work to the gym. It was hard, but that is what made it so sweet to accomplish. I ate only my allowed food points. I'm not sure this food system is best for me though. I think I did much better eating "clean" only or losing points, rather than eating what ever I want but within moderation to fit the weight watchers point system. Not that I'm going around eating chips or candy, but I had opted for some frozen lunch meals and feel like sh^t from them! I can tell a huge difference. Even feelings of being bloated and my appetite isn't surpressed as well. No satire feeling. I really need to just bring my lunches like I used to and eat clean again. Processed food sucks, why I bought some, I forgot what it felt like to eat that crap!
Ha! And this point system leaves me hungry at night, because I eat most my meals during the day. I watched episodes of "Survivor" last night to help me through starving....:lol: ;)

May 04 2007: I didn't make it before work to the gym, so I will go on my lunch today. But since my goal is to really get my workouts in the morning, I will lose a point for that. [-1]. Well, I never made it on my lunch, I worked through my lunch and had plans to meet up with people after work. So I miss another point. [-1] I used my one cheat day today since we shared appetizers and did wine tasting while celebrating for my friend. She is going to graduate as a Valedictorian next week from her college. Although I lost a points this day. I was happy. It was a beautiful night that we saw the sun setting behind the mountain "Sleeping Lady" in our view at the nice restaurant, and it was a proud moment for our friend. Sweet and bitter day for me I guess.

May 05 2007: Cinco De Mayo celebration day. Lets just say my celebrating started at 4pm and lasted until I got home at 3am. Yikes, that blew out my Sunday as well and I'd say the margaritas took me over my alloted food points. I was exhausted. With not having internet at home, I missed my post as well. [-2]

May 06 2007: Lets be honest, I didn't have a well planned out weekend being focused. I let another weekend go by as a disaster regarding the challenge. I need to have a better plan and stay focused. I should do well this week though. [-1] for food.

May 07 2007: I didn't take a lunch yesterday and left work early, I was so tired yesterday. Our minutes of daylight is gaining everyday and it becomes very hard to sleep at night. I had isomnia last night. I think I got 3 hours of sleep. It's horrible to be that drained of energy. I will adjust to it though hopfully soon and I put up a blanket to block out the light that shines late at night. We are currently moving into 17 hours of daylight per day here and increasing daily by minutes. Land of The Midnight Sun as they call us. I spent yesterday replenishing my sleep. No workout [-1]. I hope not to dip below the 90's in points! Yikes! Get on the ball girl! :rolleyes: I pulled out my weight-lifting gloves and I'm looking for my heart-rate monitor--time to get serious again and back in this! :p

May 08 & 09 2007: Umm....how the heck did I miss a post?! Where was I? :eek: Anyways, I haven't done so hot on this month's challenge so far. My head has been elsewhere dealing with other stresses. No excuse though. I haven't worked out once this week. It actually makes me feel bad. :( I used my cheat meal and don't think my diet has been on the ball so to speak. -2 No workout -2 and no going in the mornings, -2....ouch, I'm sure I'm below 90 now. And missed a post -1

May 10-12 2007 My head hasn't been into this challenge this month. I'm hoping to pick up the pieces and gun out the remaining 2 weekes left! missed posts -3 no workouts -2

May 13 2007: Enjoyed Mother's Day. Hoping to finish my last 2 weeks out doing better! Hambo is kicking my a$$ this challenge!

May 14 2007 Hey, I have to say, I am extremely proud of my friend Hambo. I asked him to enter into the April Challenge and I think it took him a bit to find his niche and now he's more focused then me and doing so well! Go Hambo!:tu: Well, we are half way through the month. It's fair to say I'm not extremely proud of my lack of focus. :o I am however focused on some other serious things. I have a job interview today that may make me more money and switch careers. That alone has had my stomach in knots from stress, it's a life changing huge decision for me. And I don't want to make a bad decision. :rolleyes: I do lose a point -1 for not working out last night. I never took a lunch outside the office to swim either. I'm going to the gym no matter what tonight, I want to get in a good workout and a steam and jacuzzi. I can feel it inside, my body wanting to release stress and feel better, you know that feeling you get after a really good workout! :p It will kick-off my next 2 weeks in the right pace! :)

MAY 15-16 2007 I suck, enough said. -6
MAY 17 2007 BLARR, My mind is on so many other things right now, I feel crammed for time and sometimes an emotional wreck from the stress in my life at the moment, losing points on here just make that all feel worse too. Depressing. I'm just not keeping up this month with the challenge. Wonder if I can pull through. I honestly don't care how many points I have, it's all about finishing still. -3
Pick up the trail Darvonia!

MAY 18 2007 Went home right after work, took a nap and watched a movie. I'm pretty tired, a lot on my mind... I know, I need to utilized exercise to release stress. -3 This has become the worst challenge I've done, I'm just drowning here.

MAY 19 2007: -2 Missed a post (no internet to use) (what more would you expect from me! ouch!)
MAY 20 2007: It was sooo sunny and beautiful out. I went to McHugh Creek and walked up to the view site and sat in the sun. I loved it! Went on a small hike, not too far as I was by myself and there are bear and moose everywhere. My legs got a good workout though. I'm so happy the weather is coming around. Tonight I meet a friend at the gym to try a new routine. And I think I've learned that I did better trying to eat "clean" than eating whatever I wanted as long as it was within a point system. I did much better last month. So I need to fine tune once again some things.

MAY 21 2007: My legs are soo sore from yesterday. I started a routine I got my friend to do with me. It's from a book I got. It was 5 circuits and plenty for me to attempt after not being in the gym much lately. OUCH. Felt good though. Weather has been so nice outside to walk and hike, but this morning the sun is trying really hard to peek out of the gray clouds. I will meet my friend after work at the gym again. I'm back in this game, need to prepare for next months challenge.
MAY 22 2007: OUT SICK
MAY 23 2007: OUT SICK
MAY 24 2007: I'm back at work today....I'll post tomorrow. :)
MAY 25-27 2007: Memorial Weekend Holiday -3 for no internet (posts)
MAY 28 2007: The weather this weekend for the holdiay was crummy, but I caught a good time early in the day Monday to take a 2 mile walk on the coastal trail and neighborhood with my daughter. Then off to a BBQ with my friends parent's. By then it got really chilly and we had to do everything inside. I enjoyed my weekend.

MAY 29 2007: Back to the grind! Yep, working once again. I plan to eat clean this week as much as possible. Keep my stress low and if the sun pokes out from the clouds, get outside walking with friends during the week.

MAY 30-31 2007: This challenge was my worse ever, what a nightmare for me. Im ready for a new game plan on next months. -4

Shamie

Wed, April 25th, 2007, 04:43 PM

Goal: Cutting (goal 6 pounds less then end of April).

Workout Schedule:

Lifting 5 days per week; cardio 5 days per week; thinking 5 days during the work week; rest days weekends.

Nutrition:

2,700 calories a day, spread over 6 meals a day. 30 P/ 40 C / 30 F. Cheat day one day per week.

Hambo

Thu, April 26th, 2007, 12:12 AM

GOAL: Maintaining

WORKOUT SCHEDULE
Four 'general' workouts per week total, focusing on upper body, with 30 minutes of cardio after.

Courtesy of the vandals that seem to have a fixation on my car, I will have the opportunity to walk or bike to work frequently during the month of May while my beloved Pimp Sled is being repaired. I intend to credit myself a point for each such trek (round-trips only, no rides).

MEAL SCHEDULE
Modest meals, no sweets, no fast food. Going to try and keep the beer to a minimum. I soak up way too many calories from beer.

DAILY LOG

MAY 01
Decent workout, although I was still kind of sore from the last one. I've been adapting my workouts to barbells, so that I can do them at home while my car is in the shop. [100]

MAY 02
No workout tonight. Very proud of my modest dinner. Even managed to constrain myself to a single beer. [100]

MAY 03
Was working on a project, so I did my workout with barbells, and did a couple laps around the apartment complex for my cardio. [100]

MAY 04
No workout tonight. I had to make a speech in front of 100 people today, couldn't sleep last night, I'm beat. [100]

MAY 05
No workout tonight, and, by my arithmatic, awards me a -1 for the week, as I needed three. [99]

MAY 06
Made my workout tonight, and used a 'stair-stepper' for my cardio instead of a treadmill. It nearly killed me. I intend to keep using it now, although there's no way in hell I can do 30 minutes on it. [99]

MAY 07
Night off, although I may do some curls, military press and push-ups later. I'm pretty hyper tonight over something that happened at work. The top heads of my pecs feel worked, but I'm discontent with the lower heads. They're squishy. I need to do more declined bench, and perhaps dips. [99]

MAY 08
Walked home from work, and it was really quite pleasant. It took about 20 minutes at a brisk pace. If I go the long way, it should take a little longer, and I'll be walking on pavement instead of gravel. I can actually get a pretty good workout in with barbells, but I need some more 10lb discs. I took a second walk later, to the convenience store, and that was work. There were hills. [99]

MAY 09
No workout tonight. I can really feel the extra walking in my legs. Too bad I won't be living with walking distance of work much longer. [99]

MAY 10
My last night 'trapped' at home, my car is ready to be picked up. Almost a shame, walking to and from work has actually been kind of nice. However, if I have access to my car, I'll probably never walk it again. [99]

MAY 11
I over-did my abs and have felt a little sick ever since. I HATE abs! So much work, and the payoff is so gradual. I guess I need to lose a little more weight if I want it to show. [99]

MAY 12
Missed a post, but made my workout goal for the week. I'm moving to a new rental, and will be substituting moving days for workouts. Not to worry. My moving efforts make my workouts look like a nap on the couch. [98]

MAY 13
No workout today, Mother's Day festivities having taken priority. At the last minute, my sister opted for Eggs Benedict over the BBQ we were supposed to have. I hate fried eggs. I guess I owe her for helping keep me on my meal plan. [98]

MAY 14
My 'workout' consisted of Phase 1 of my moving endeavor, staging stuff by the front door. That part was relatively easy. The real workout will be lugging it all down three flights of stairs! [98]

MAY 15
Now the fun begins. It was not quite a year ago that I was lugging all my crap up two flights of stairs. Now I'm lugging it all back down. It would be a great opportunity to lose a couple of pounds, except that I must've consumed 1000 calories in beer last night. That was definitely not an example of keeping the beer to a minimum. [97]

MAY 16
Well, moving has been doing wonders for my legs, but not as much for my upper body as I would've liked. I'm going to the gym after I drop off another carload at lunch, and get my buff on. [97]

MAY 17
Wednesday may have been a little lame, but Thursday was bomber. I moved boxes and boxes of books. By the end I was drenched with sweat and quivering with fatigue. That kind of exertion every day would turn me into a monster, and I wouldn't even need a gym membership. [97]

MAY 18
Carried another load of stuff to the new place during lunch, nothing really heavy, just bulky. I'm pretty sore from yesterday, my lower back and buns. [97]

MAY 19
Didn't even venture out of the house today until noon, felt very lazy. But I began to feel guilty at wasting the day, so I moved two loads of stuff, many, many small loose items, resulting in dozens of trips up and down the stairs. Once my blood began moving, I got enthused about it. I bought some unassembled furniture, and was able to lug that heavy crap inside all by myself (flexing). [97]

MAY 20
Had to have a proper workout at the gym. Working my legs turned out to be unnecessary, because they already hurt like bloody murder! [97]

MAY 21
Hauled seven enormous boxes of books and magazines, in addition to a bunch of loose items. It was a grueling stair workout. I'm so sick of moving, I could die. My legs are on the brink of being over-worked. I'm never living on a third floor again! My legs and back are getting plenty of attention, but not my chest or arms. I'm going to stay the course and lug stuff up and down those #&$%# stairs until exhaustion. I'm ready to get back to a normal workout routine. [97]

MAY 22
Really lost it last night, no exercise of any kind, which isn't bad by itself. What was bad was that I was feeling sorry for myself, and washed down enough pasta for a family of four (-1) with about 1000 calories worth of beer (-1). Pathetic. [95]

MAY 23
More moving. I've worked through the soreness in my legs. When I get back to 'normal' workouts, I'm going to expand my legs workouts to build on what I've done in the last several days. At the rate I'm going, I will have lost 6 lbs by the end of this challenge. [95]

MAY 27
I feel like I'm letting everybody down. I've missed three posts, haven't been to the gym since forever, and haven't done anything physical but 'move freight' for weeks. Lugging boxes is a poor substitute for a proper workout, and I feel like the last half of this challenge has gone down twisted for me. The remainder is going to be a train-wreck, since every spare waking moment has to go towards putting my new dwelling in order. I studied on opting out of June's challenge, but I'm not going to do it. Upgrading my accommodations has me flushed with enthusiasm. I intend to launch into June's challenge with a fury. [92]

MAY 28
I'm calling it quits for this challenge. I know full-well I'm not going to make it to the gym any more this month, and none of my remaining of moving tasks can be substituted for a workout. [88]

MAY 31
The official end of this challenge is here, and although I kind of flaked out at the end, I'm still well-pleased. I lost a total of 8 pounds, and went down a waist-size. [88]

johnhoefer

Thu, April 26th, 2007, 02:25 AM

GOAL: Weight Loss

COMMENT: 30%+ Body fat, Want to lose between 15 and 20 lbs in May. It will be tough, but I can do it if I am consistent with my eating 1st, Cardio at least 30 min per day 7 days a week, and lift weights 3-4 days per week.

Obstacles, May 4th and 5th, I will be in the mountains with my grandfather building a deck, no workouts those days, except for building a deck for 8 hours a day of course. Then, memorial day weekend, I will be in Vegas from Saturday to Monday, also known as deduct 3 points automatically. :) But I should have a couple days to even out after the trip. No binging on food or buffets, but alcohol will most certainly be drunk in quantity.

WORKOUT SCHEDULE
Monday: Morning Walk/Jog, 30-45 mins. 1 if not 2 times today.
Tuesday: Morning Walk/Jog, 30-45 mins.; Weight training: Chest, Shoulders, Tris and Abs
Wednesday:Morning Walk/Jog, 35-45 mins; Weight training: Back, Biceps, Legs
Thursday: Morning Walk/Jog, 30-45 mins. 1 if not 2 times today.
Friday: Morning Walk/Jog, 35-45 mins; Weight training: Chest, Shoulders, Tris and Abs
Saturday Morning Walk/Jog, 35-45 mins; Weight training: Back, Biceps, Legs
Sunday: Morning Walk/Jog, 35-45 mins;

MEAL SCHEDULE
Six meals per day, three of them protein shakes, one cheat meal per week, one night of drinking per week.

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

END STATS
WEIGHT: pounds
BODY FAT: % (tanita)
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG

MAY 1:

dabagboy

Thu, April 26th, 2007, 01:08 PM

This looks like a great way to "stick to it"...I started 5day/wk cardioon 2/28 and didn't lose a pound (I did lose maybe 1%BF) before finding this website on 4/15 (and my food diary) on about 4/15 I've dropped 4.5 lbs and 2.5%BF....
Count me in for May..

GOAL: Cutting to get to 160# by 6/1

COMMENT: get BF% down to 10-12% by 8/1

WORKOUT SCHEDULE
Monday: Weight training -- Shoulders/Triceps
Tuesday: StairMaster 30 min
Wednesday: Weight training -- Biceps/Back
Thursday: StairMaster 30 min
Friday: Weight training -- Lower Body
Saturday Rest Day (or Recreational Run must make 1/wkend to burn > 300 cals)
Sunday: Rest Day (or Recreational Run must make 1/wkend to burn > 300 cals)

MEAL SCHEDULE
6 meals @ 2-3hr eating intervals, one cheat meal per week.

STARTING STATS
WEIGHT: 170.3 lbs
BODY FAT: 20.1
ARMS: 13.4/12.8
CALVES: 14.4
CHEST: 39.8
FOREARMS: 11.6
HIPS: 38.7
THIGHS:
WAIST: 21.1

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

DAILY LOG

4/30 100pts!!!
5/1 Tue-100 pts all good did the stairs and ate my meals. The best news was my weight hit a new low at 167.8!!!
5/2 Wed-100 pts, did Biceps/back all meals as planned
5/3 Thu-100 pts, new record on stairs 445 calories 30minutes @ lvl 6,
but best news was the scale this morning, I hit a new low at 165.8lbs!!!!
5/4 Fri - 100 pts legs and abs ate as planned
5/5 Sat - 100 pts ate my one cheat meal for week
5/6 Sun - 99 pts, ate pretty well but minus one as I didn't work out either Saturday or Sunday, Somehow at weigh in this morning the scale has me at 169 :(
5/7 Mon - 99 pts ate well and worked the Triceps yesterday, good news the weight must have been water as I'm down to 166.5 today
5/8 99 pts did cardio and ate as planned on Tuesday all is good, ps: got my Nitrean ;)
5/9 99 pts still on track, hit the biceps and ate as planned!!!
5/10 99 pts ate right, worked out cardio 30 min HIIT, all went well
5/11 99 pts ate as planned, legs and abs day
5/12 99pts ran for about 30 minutes ate as planned
5/13 99pts started taking creatine yesterday, and hit the shoulders hard today, ate as planned
5/14 98 pts missed a post but ate and worked out as planned
5/15 97 pts missed another post but ate and worked out as planned
5/16 96 pts missed a third post but ate and worked out as planned
5/17 96 pts ate and worked out as planned
5/18 96 pts Cheat Eat Day, had a crummy steak at Texas Roadhouse and a bunch of peanuts and Potato Skins with Bacon worked out as planned
5/19 96 pts ate as planned and took a day off the workout
5/20 96 pts ate and dug a pond, shoveling dirt for 6-7 hour how many calories digging a hole 10' x 14' x 3' deep? and wheelbarrowing the dirt 80 feet away?
5/21 96 pts ate and worked out my shoulders as planned
5/22 96 pts ate and cardio as planned 500 calories according to the machine!!!
5/23 95 pts skipped a meal and made a bit of a big of myself with popcorn late night :(
5/24 95 pts ate and did cardio as planned
5/25 95 pts ate and worked out legs as planned
5/26 94 pts ate as planned but didn't post
5/27 93 pts ate as planned but didn't work out whole weekend :(
5/28 92 pts ate as planned but didn't work out on Monday (holiday)
5/29 91 pts Tuesday had a morning meeting and had to drive a guy to Airport during lunch no workout again :( :(
5/30 91 pts ate and worked out as planned
5/31 91 pts ate as planned and manged to get in both lifting and cardio!!!

CAT07

Thu, April 26th, 2007, 07:53 PM

Goal: Cutting

I will do cardio 5 days a week, eat 6 meals a day with 2 cheat meals a week. :eat:

Current weight:177.5

5/1-99(i had a piece of dark chocolate oops)5/2-97(candy :o() 5/3-94 5/4-94 5/5-74 5/6-67 5/7-67 5/8-67 5/9-65 5/10-___ 5/11-___ 5/12-___ 5/13-___ 5/14-___ 5/15-___ 5/16-___ 5/17-___ 5/18-___ 5/19-___ 5/20-___ 5/21-___ 5/22-___ 5/23-___ 5/24-___ 5/25-___ 5/26-___ 5/27-___ 5/28-___ 5/29-___ 5/30-___ 5/31-___

Roibus

Fri, April 27th, 2007, 06:52 AM

GOAL: Changed goal from last month: I'm going to improve my body composition by in total 2 kg's of either lost fat or gained muscle (I'm going to sum lost kg's of fat and possibly gained lean mass). It might not be a very ambitious goal, but it's better to stay realistic considering what other things I have to do right now.

Special rules for me:
* Reach my goal for the month: +5 points
* Not reach my goal for the month: -5 points
* I'm traveling quite a bit, so I won't deduct for not reporting if I announced that in advance.

WORKOUT SCHEDULE
Monday: Weight training (whole body) + 20 minutes on the bike, Walk 30 minutes+
Tuesday: Walk 30 minutes+
Wednesday: Walk 30 minutes+
Thursday: Weight training (whole body) + 20 minutes on the bike, Walk 30 minutes+
Friday: Walk 30 minutes+
Saturday: Weight training (whole body) + 20 minutes on the boke, Walk 60 minutes+
Sunday: Walk 90 minutes+

I'll take the liberty to re-schedule these if necessary. 90% adherence. It's ok to miss one weight workout, 2 hours of walking and one of the exercise biking sessions for the month.

MEAL SCHEDULE

6 meals per day - good food and quantities - following Berardis principles (post-workout drink on weight training days in addition to the other meals).
Supplements: Omega-3, milk protein blend, whey protein, maltrodextrin.
90% adherence - that's 4 meals per week non-conforming. Each meal beyond that = deducted points. If I'm really going overboard on one or several of those meals, I'll also deduct a point.

STARTING STATS
WEIGHT: 157.3
BODY FAT: 19.5
ARMS: 11.4" -
CALVES: 14.3"
CHEST: 38.1"
SHOULDERS: 45,1"
FOREARMS: 11"
HIPS: 36.8"
THIGHS: 22.3"
ABDOMEN: 34.7" - fattest part of the belly, navel level
WAIST: 31.5" - narrowest part of the belly
(all measures relaxed)

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

DAILY LOG:
May 1: A good starting day - very good nutrition (resisted a few temptations) and lifting. No biking, but I will do that tomorrow.
- 0 points [100 remaining]
May 2: Another good day, perfect nutrition wise, one hour of walking (30 minutes with a fairly heavy backpack) and 20 minutes of biking. Missed my update - ain't that a good start. - 1 points [99 remaining]
May 3: Travelling. After the circumstances good nutrition-wise, and I will go for my walk later on. -0 points [99 remaining]
May 4: Travelling again. I did good this day too with the eating. Had one of my "cheat meals" when I came home in the evening, and my wife and son had baked a very tasty cake for me. Very nice of them. Did my walking and everything. -0 points [99 remaining]
May 5: Yesterday is already forgotten. -4 points and no further comments.. :doh: [95 remaining]
May 6: Excellent day compared to Saturday - no points lost. I got some lifting done and took my long walk, and the day was fairly active. - 0 points [95 remaining]. By the way, I'll travel again - I'll be off tuesday, wednesday and thursday, so don't expect any updates since I'm not sure to find internet access.
May 7: Excellent day again. Lifting and very good eating all through the day. -0 points [95 remaining]
May 8: Work travelling - good enough eating.. dinner was not perfect since I bought some fast food, but thinking about the circumstances I'm still quite happy with the day. - 0 points [95 remaining]
May 9: Work travelling - ok day with the circumstances. No walking, but I worked pretty physically so that will do. - 0 points [95 remaining]
May 10: See the day above, but in addition my second 10%-meal for the week. -0 points [95 remaining]
May 11: Good eating on plan and lifting. Had some icecream for dessert after dinner so that's my third 10%-meal. No walking! -1 point [94 remaining]
May 12: Spent my last 10%-meal, but ate some candy and potato chips during the evening in addition to that, so -1 point. Also no walking, -1 point. I did lift though.. always something. [92 remaining]
May 13: Very good day - did my long walk too. [92 remaining]
May 14: One hour of walking, 20 minutes of biking, lifting, perfect eating 6 meals out of 6, but in addition to that I had a bunch of crap food (more details in my journal) - only 3 "cheat meals" remaining and -1 point for being excessive. [91 remaining]
May 15: A very good day. Good nutrition, except for a piece of cake at work (planned cheat meal - only two to go now), one hour of walking, 20 minutes of "transport" biking, and another 25 minutes of exercise biking in the gym late in the evening. [91 remaining]
May 16: Decent day nutrition wise, but I couldn't go lifting, since the rest of the family was ill and I had to take care of them. Can't find a better reason than that. I'll lift tomorrow instead. Also, I had a bunch of extra carbs to prevent me from getting sick, which corresponds to -1 points. [90 remaining]
May 17: A perfect day. Did my lifting from yesterday, and also took my walk. Very good eating. [90 remaining]
May 18: Good eating, but less so in terms of training. I didn't feel very well, so I couldn't take my walk -1 point [89 remaining]
May 19: Still not feeling well. No lifting and no walking. -2 points [87 remaining]
May 20: Declared myself fit for fight again. Did my lifting and also the long walk, with good enough nutrition. -0 points [87 remaining]
May 21: Rest day from lifting, but I did my walking and ate very well (bit too little..) -0 points [87 remaining]
May 22: Lifting day. Good nutrition, walking, and everything in place. Had one of my cheat meals. -0 points [87 remaining]
May 23: Rest day from lifting. Good nutrition, walking, and everything in place -0 points [87 remaining]
May 24: Lifting day. Good nutrition, walking, and everything in place -0 points [87 remaining]
May 25: Rest day from lifting. Good nutrition, but I had another cheat meal, walking done -0 points [87 remaining]
May 26: Wasn't able to go lifting, the remaining two cheatmeals gone, no walking -2 points [85 remaining]
May 27: Rest day from lifting and walking. Already did three of next weeks cheats. Since this challenge ends before the week is over I'll deduct 1 point [84 remaining]

***84 points***

Falhurk

Fri, April 27th, 2007, 03:50 PM

I STILL have to fix my diet, right now following my old one. :doh:

Note: I am moving at the end of May, hopefully I can achieve 100 points despite this.

GOAL: Cutting

COMMENT: I want to reduce my weight to 180 or less, while retaining (or building) as much muscle as possible..

WORKOUT SCHEDULE
Monday:Walk to the pool (7k ish), morning swim, Work Out after work (as per M@), light swim after, walk home (7k ish).
Tuesday: Walk to the pool (7k ish), morning swim, 30 minutes on elliptical after work, light swim after, walk home (7k ish).
Wednesday: Walk to the pool (7k ish), morning swim, Work Out after work (as per M@), light swim after, walk home (7k ish).
Thursday: Walk to the pool (7k ish), morning swim, 30 minutes on elliptical after work, light swim after, walk home (7k ish).
Friday: Walk to the pool (7k ish), morning swim, Work Out after work (as per M@), light swim after, walk home (7k ish).
Saturday: Walk to the pool (7k ish), 30 minutes on elliptical, swim lengths after, walk home (7k ish).
Sunday: Walk to the pool (7k ish), 30 minutes on elliptical, swim lengths after, walk home (7k ish).

CARDIO

Swim a minimum of 4-7 times per week (shoot for 64 lengths but do no less than 32) 1 length = 25 meters.
30 minutes on elliptical at LEAST 4 days a week. Do it on Mon, Wed, Fri if I'm feeling up to it after the workout.
Walk at least 200 kilometers over the whole month. (6.5k/day average) Aim for 300+ kilometers. (This has been changed to biking).

Week 1

Walked: 59 Kilometers this week
Swam: 8 Times this week (332 lengths)
Elliptical: 2 Times this week (60 minutes).
Exercise Bike: 2 Time this week (60 minutes).

Week 2

Biked: 120 kilometers this week
Swam: 9 times this week (320 lengths).
Elliptical: 5 times this week (145 minutes)
Exercise Bike: 3 times this week (75 minutes)

Week 3

Biked: 68 kilometers this week
Swam: 6 times this week (180 lengths).
Elliptical: 2 times this week (60 minutes)
Exercise Bike: 0 times this week (0 minutes)

Week 4

Biked: 68 kilometers this week
Swam: 6 times this week (260 lengths).
Elliptical: 3 times this week (90 minutes)
Exercise Bike: 1 time this week (30 minutes)

Week 5

Biked: 20 kilometers this week
Swam: 1 time this week (32 lengths).
Elliptical: 1 time this week (30 minutes)
Exercise Bike: 0 times this week (0 minutes)

EXTRA MOTIVATION

-1 point if I drink less than 2 liters of water in a day.
-1 point if I miss a multivitamin (I take 2 per day).

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

STARTING STATS
WEIGHT: 208 pounds
BODY FAT: 25%
ARMS: 12.5" left, 13" right
CALVES: 16"
CHEST: 42"
FOREARMS: 11.5"
HIPS: 39.5" (if I measured in the right place)
THIGHS: 23"
WAIST: 38"

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

DAILY LOG

May 01 2007: So far, so good. Got up, extra early, took my morning multivitamin, got all my stuff ready and went off to the pool. Swam 50 lengths and headed off to work. I'll have to update the mornings of the next day for a full day-result due to lack of internet at home but I'm hoping to have that sorted out soon (damned dell drivers). Swim was kind of sluggish though, hadn't swam for a couple days, still tired from the weekends skate. Finished up the day (and fixed my net, yay). Zero points deducted for today!! I ate all my meals and did way more exercise than I usually do, which puts me at a great place for this weeks overall total goals. I got in 14k of walking, 70 lengths at the pool, 30 minutes on the elliptical AND I did 30 minutes on the exercise bike which was entirely unplanned! [100 points]

May 02 2007: Woah, almost had a negative point today! (Luckily almost doesn't count :D) Woke up a touch late but I did get my meal in, my first walk and my swimming in before I plopped myself down here at work. I also made sure to take my multivitamin. Today is a weight-training day though, so I'll have to make sure I post a bit later tonight, which is fine as I intend on being on the computer to finally fix my diet. I found out that I lost a little over four pounds this week (Which is a bit too much by my standards) and am going to have to seriously bump up the calories (considering that the four pounds also includes the pizza I had last weekend AND previously missed cardio). Had I stuck to my plan 100% (like I'm going to with this challenge) I could have easily lost another pound which is getting in the red zone. I'll also have to schedule in a cheat meal sometime this weekend, so many times have I wanted to snack on candy/bad-food. Not to mention they built a new McDonalds a block from my house (which I walk past EVERY morning). Although, even being able to schedule a cheat meal, I wont eat their slop again! Weight training went fine, ate my vitamin and all is well! [100 Points]

May 03 2007: Alright!! Today was off with a bang. Woke up on time, got to the pool and swam 50 lengths. Usually I would be able to do more but I was practicing proper form which was quite a bit more tiring. Though, I reduced my length times on my breaststroke by 25 seconds!! I'll probably go again tonight after I do my cardio (which means I'll probably grind another half-hour on the exercise bike in addition to my elliptical/walking). I'm hoping to put myself at 100 lengths for the day, which would make up for the relatively low amount of lengths I did yesterday (though still within my goals). Foods been great so far. I'm finding myself less hungry than usual, but still a little hungry when it comes time to eat. I've been working on my diet and it's just about finished, I just need some more computer time. Got both my vitamins down so far today. Just have a bit more cardio to do.

Second update today: I finished my cardio good and proper, in addition I went back for ANOTHER swim, getting in another 40 lengths. I need another 64 lengths to have met my weekly goal (and considering I started on Tuesday, I still have four days left). I am going out to the mainland this weekend so I'd like to get my lengths, my walking and my weight training done tomorrow. Though, I have Friday, Saturday, Sunday, AND Monday to finish up my goals for the week. I just want to be ahead of the game. At the same time, this weekend wont be a slack weekend really, I will be able to hit up a pool while I'm there, should get my cardio in despite not being at home. I have all my meals, supplements and stuff packed, should be a good weekend.I'm thinking that my cheat meal will be this weekend as there's an AWESOME donair place like 5 minutes from my moms house. I can't think of a better thing to have than it (and I'm glad I haven't squandered my cheat meal yet). [100 Points]

May 04 2007: Alright, rockin in the free world today! I didn't get as much walking (or swimming) as I'd have liked so far today, but I still have out-performed my goals (which I thought were lofty to begin with). Today is weight training day, I'm interested to see how well my body reacts to the creatine I picked up yesterday. Though, I'm feeling kind of anxious about gaining weight. Even if it is only water weight. Though, at the same time, my upper body is weak so I could really use something to help bump up my strength and give me a bit more endurance in the weight room. I should be able to post again a bit later tonight but I'm heading out to the mainland today. Wooo!Did my workout for the evening at the gym. Was a bit more hurried than usual but I DID get all of my exercises in. About to have my final meal of the day in about 40 minutes. [100 Points]

May 05 2007: Today was a day I've been long waiting for. Having budgeted my exercise and routine around having today to cool my heels a little bit and rest for the coming week. I enjoyed my scheduled cheat meal, the company of friends (and a bit of cardio). Tomorrow should be another good day before Monday creeps up and beats the hell out of me, but I'm still on target for my goals! The joint at the top of my leg has been bugging me for a few days now but it seems to have been completely healed now.[100 points]

May 06 2007: Today was not bad, mostly traveling so not as productive as Id have liked. Just about missed my update as it's 11:30 now. Not sure if I'll be able to make my morning cardio tomorrow, but if I don't, I'll be able to make it up tomorrow evening. Still holding in at 100 points baby!! [100 Points]

May 07 2007: So far today has been great. Woke up at 5:00 not tired at all!! Not sure how that worked because I was completely bagged last night. *shrug* I won't complain. I got to the pool early but only swam 50 lengths. I wanted to take the swim a bit easier because I think I'll go again tonight (I want to break past 300 lengths for this week and this is my last day). Unfortunately I'm a little behind on my cardio so I'll need to hit the elliptical tonight in addition to my weight training. That's alright though because I'll have time to kill before the pool people will let me in anyways. Might do another 30 mins on the bike but we'll see how I feel. Tons of energy today though. Everything is par for the course so far today (Actually I'm about 18 lengths ahead of where I was supposed to be). Got my workout done today, which I feel pretty good about, also got another 50 lengths done in lieu of the 30 minute elliptical I was going to do today. Feel great! [100 Points]

May 08 2007: Well, there are days where you think you have the most brilliant idea, days when none can surpass your cunning ability to out-think a problem. My problem lately has been that I've got very little time for anything other than my routine. Not only that, but once I get going, I push myself to go further, which results in even less time towards anything else. I had an idea to help solve this problem which is "buy a bike". My old bike was stolen and I remembered it being good exercise, faster too. I didn't, however account for how uphill the way to work is. So, it's much more difficult than I thought it would be, but, I know that it's also more of a workout for my body than the walking was. I reckon I can get in 20k/day. We'll have to see. Today, I wasn't feeling so hot in the pool. I felt like I was going to throw up (which is really odd) so I only swam 24 lengths (600m). Today is a cardio day, so I may jump back in the pool after work as well. (after my elliptical though). Nice thing about hills is that on the way back it's downhill lol. In regards to our competition, drew hasn't updated in a couple days. He better get his ass in gear because kicking his ass has been some pretty good motivation. (bolded so he'll see it!). Second update today, I did a shitton of cardio. Another 10k bike, more swimming, elliptical AND exercise bike (I had time to kill). Found I dropped down to 200 pounds and resisted all temptation to eat garbage-foods. [100 Points]

May 09 2007: The soreness/tiredness hit me late in the evening last night. I decided I'd sleep a bit longer and do my swim in th evening (I'll still get at least 10k bike in today). I'm also going to pick up a butt-pad for my bike seat (as it hurts like a motherfu... and some gloves because I'm developing these kinds of purpleish sorts of bruises on my hands. That should help a bit, I'll get them after work today on my way to the gym.Feeling kinda shitty, my workout went fine but I realized only today that my upper body is incredibly weak. Specifically my arms. Not to mention I had my cheat meal at McDonalds. Ugh, that's a shitton of calories I didn't need. But, it was my cheat meal so, I'm not going to feel TOO bad about it. I'll just have to burn it off. [100 Points]

May 10 2007: Today was the same late start as yesterday. Dammit!! It's a cardio day too. Which is good because I have to work off that McShit that I ate yesterday. Anyways, I'm going to go do a double-cardio session and swim tonight I think. (Double being 30 mins on the elliptical and 30 on the exercise bike). I wanted to try for 120 lengths today but I'm not sure I'll be able to do that. And my swimming has been kind of lazy the last couple days. I'm not losing a point so I'll be doing my stuff today!! Alright, a little late on the second half of my update but I DID end up getting my ass to the gym. I did 30 minutes on the elliptical and peaked at 90% max heart rate. Sustained an average of 85%, kicked it up when some faster music came on. I went onto the exercise bike to kill time before the pool opened for public swim and then I swam a light 50 lengths. Overall, great day. [100 Points]

May 11 2007: Woke up late again (stayed up late, figured I would). I really shouldn't screw up my schedule like I have been but the weekend is coming soon and I can fix it pretty easy. As long as I still get my stuff done it's not so bad (though, if I wake up late, I have even LESS time to do stuff). Today is a work-out day and my triceps are still sore. Should be fun though. I'll have to go for a swim after I get some weight lifting in today. Because it's not a cardio day, I won't have to rush myself too much. Alright, so, my damned computer is going to get fixed tomorrow as it just ate my post. However, my gym schedule was on par and I even fit in a little swimming today. With that in mind, I have a confession to make. I have been having the strongest craving for candy that has been building over the last few weeks. I also have not finished a complete movie since this challenge began. It is with this in mind that I will HAPPILY spend one point to enjoy some candy and watch my damn movies! Tomorrow I shoot for 128 lengths of swimming, which will help me compensate for some of this extra badness. -1 point [99 Points]

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

How Falhurk will not lose his groove.

So, the last few days have been accomplishing my goals set out here in the challenge. However, they've been slack and lazy compared to what I had been doing last week.

THIS WILL CHANGE

I am making this edit here to remind myself that failure is not an option. That, choosing to get off my ass and do something should out-weigh my want to kick back and do nothing.

It is with that, I pledge, my routine will be even more regimented by the end of the weekend. This gives me a couple of days to get my shit together and hit the ground running, faster than ever.

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

May 12 2007: Well, I technically missed a post but I had posted it when my computer went ape-shit and deleted my post. I'm not deducting a point because it still kept the first half of my update (and I had updated that day). Anyways, I was fanfuckingtastic today! I beat my goal of 3000m swam and hit 3200m. This will bump my new goal up to 3500m. I also did 30 mins on the elliptical and 30 mins on the bike AND biked 20k. [99 Points]

May 13 2007: Today was another great day. 30km bike ride, practiced technique swimming, 30 mins elliptical. I feel very tired but awesome. I'd write more but I'm going to go watch a movie and fall asleep. [99 Points]

May 14 2007: Kicked ass today, will update details tomorrow at work as comp is being a lump of shit. Alright, got my workout and cardio in, felt great and didn't succumb to the evils of cheatmealness. Which means, perfect day! [99 points]

May 15 2007: Today was shit, I don't even know why I felt so awful. Took my vitamin and everything. Only did 25 minutes on the elliptical because I felt really dizzy. Got very little swimming in (20 lengths) and did my 10k bike ride. Overall, felt like shit, but got through the day without death. [99 Points]

May 16 2007: Today was pretty goodish. I'll update more tomorrow in detail. Also, tomorrow is a rest day!! wooooo and cheatmeal time!! Got my exercises in, though I didn't push quite as hard as I would have liked. [99 Points]

May 17 2007: Rested well, need more details but lots happening, dont have much time at the moment. Had my cheat day. Was good, well rested, though I had to move some big shit around. [99 Points]

May 18 2007:

May 19 2007: Didn't update yesterday FUCK. Ah well, I got my weight lifting in very well. Pushed it to the limit and then added a crapton of weight. Felt extremely good about that -1 point for the update though. Got my cardio in today. Almost missed the update for today mind you, which would have really sucked. Otherwise, things seem to be going alright. [98 Points]

May 20 2007:

May 21 2007: I am a shit. Yesterday I biked up to the pool and swam 40 lengths dispite forgetting my goggles and burning the hell out of my eyes. I forgot my update so that's -1 right there. Today is a holiday so the gym and pool are closed which means I'll be enjoying a day off guilt free. I have a lot of packing to do anyways so I'll be getting on that. [97 Points]

May 22 2007: I have found a trick to keeping up with my intentions. Whenever I start getting lazy or tired I just have to push further and try harder. Today has been a great day so far. I've still got some stuff to do but I got up bright and early, biked my 7k to the pool, ran 30 minutes on the elliptical and then swam 40 lengths. I'll be going back after work tonight to hit the weights and swim some more though I feel pretty good so I'm not ruling out more cardio (exercise bike or elliptical). In addition, I'll get another 10k bike in before the day is through. On the other hand, my right bicep is still kind of sore from the last weight-workout I did (Friday) so I'll have to be careful, while also making sure I abuse it just enough. Wanted to mention that todays elliptical was fantastic. I averaged 83% Max heart rate but in the last 3 minutes I pushed and got myself over 90%. Felt awesome. After work I went and lifted, starting to see a few weight improvements but my arms still dissapoint me. Swam another 25 or so lengths. Was light swimming. Enjoyed the hot tub a lot. [97 Points]

May 23 2007: Today was tough waking up, but I did it. Biked to the pool, swam a whopping 60 lengths (which is a lot for me in the mornings), I intend to do another 30 mins on the elliptical, 30 on the exercise bike, more swimming and about 10k bike before the day is through. We'll see how that goes. Kicked some serious ass today. VERY tired at the end of it here, but, I got in my 30 mins on the elliptical, 30 on the exercise bike, another 40 lengths of swimming and my 10k bike ride [97 Points]

May 24 2007: *slaps himself on the forehead* Dammit, I woke up late. I'll be able to get everything in but the cardio is going to kill me tonight. Got a good 9 hours sleep though. Still tired, but I must need the sleep. The pain in my muscles that I was feeling yesterday is all but gone, so todays workout should be great. Tomorrow will be interesting because it's the first time on my program that I'll have done two weight days in a row. Luckily, I'll have Saturday and Sunday to vegetate after about 11 AM. Of course, I have a crapton of packing to do so we'll see. Anyways, after the cardio yesterday and my long sleep, I feel sluggish and slow, hopefully that'll have ended by the time I hit the gym. SO, I didn't do very well. I did get to the gym and I did work out but I was so sluggish and I didn't feel right so I took it a bit easier on myself. Overall, I feel the day was below par. I'm thinking that I may not be getting enough food in there somewhere, so I'll be looking over my diet as this was crap. Although, Maya's pancakes tasted like a cheat meal, they weren't lol. Fantastic, I needed a good meal after all that today. [97 Points]

May 25 2007: This was updated, will post details tomorrow, very sore and tired, overall day was good. Got into the gym and did more exercises than I thought I was going to. Also got a reasonable amount of swimming in though so, overall today was successful. The hardest part is waking up in the mornings. I'd like to say I'm not suited for waking up at 5 but that's crap, I just have to stop being a lazy ass. [97 Points] May 26 2007: Took the day off to pack, will get more info soon. Alright, a bit of a late update (although I did update for the sake of having updated) but I didn't go to the gym today or anything. It was an off day that I took to work on packing up my place. Which, is going well, but damn I have a lot of shit. I only have a few more days of this challenge and only a few days before my move. So, I'm going to try and stay pumped, get ready for it all and hopefully succeed. [97 Points]

May 27 2007: Today was awesome, working on packing up my place, but I also biked 14k, swam 70 lengths and did 30 mins on the elliptical. Tomorrow is weights day woohoo. I had some yummie chicken that was barbecued, with rice and veggies. Great meal. I also got a bit more progress on my place done. It's looking positive. Stayed up way too late last night, was chilling with an old friend I hadn't talked to in a while. Anyways, needless to say, I slept in, but that's alright. I'll still get my workout in after work, though it's going to hurt just a little more to do cardio (if I manage it). Hopes are high, we'll see what happens. Got my workout in, was fantastic. Though, I went easy on the cardio.[97 Points]

May 28 2007: I would postpone updating this but I'm a tard and skipped my workout today so I could pack more. Except, I didn't really pack more. Tomorrow is another day though. Still got in 10k bike for what it's worth. Feel pretty lame. -1 [96 Points]

May 29 2007: Well, today I woke up a little on the lateish side. But, not late enough to really hurt my workout. I got up at about 5:40 and got my ass to the gym. Did 30 minutes on the elliptical, 10k bike to the pool/work and 32 lengths in. I feel pretty good though I'm overly hungry right now. In time for my meal but damn. I'm actually extremely happy about getting my stuff done this morning because I don't have time to do it in the evening today. As such, I am getting full points for the day and it's not even 9:00 AM lol. I have another 10k bike to do but I don't have a choice on it, so I won't be missing it (it's my ride home). [96 Points]

May 30 2007:
May 31 2007:

danboback

Fri, April 27th, 2007, 08:25 PM

I am in this month! I am starting a new life in my new house, and might as well have a new body to go with it!!

Starting Stats
Left Forearm: 13"
Right Forearm: 13"
Left Bicep: 16"
Right Bicep: 16.25"
Chest: 43.5"
Waist (at belly button): 44.5"
Calf: 17.25"
Thighs: 26"
Weight:250.2lbs

5/1 - cable went out, lost internet, diet and water were good. Missed workout -3 points
5/2 - diet and water good, scheduled day off, (97 points)

BigIzz

Fri, April 27th, 2007, 11:58 PM

GOAL: Cutting

COMMENT: I want to cut hardcore for one last month this spring

Stretch daily

WORKOUT SCHEDULE
Monday: Cardio
Tuesday: Weight training
Wednesday: Cardio
Thursday: Weight training
Friday: Cardio
Saturday Weight training or cardio
Sunday: Weight training or cardio

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

STARTING STATS
WEIGHT: 158.2 pounds
ARMS: 12.75"
CALVES: 14.5"
CHEST: 39"
FOREARMS: 10.75"
HIPS: 35.5"
THIGHS: 21.25
WAIST: 31.5"

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

DAILY LOG

Tue, May 1: Got off to a great start did my leg workout an nutrition was right on. -0 points (100) (note: I updated in a timely fashion however I must have hit the wrong button and didn't save so I'm not going to penalize myself)

Wed, May 2: Played basketball, I had ice cream and am going to count that as this week's cheat meal. -0 points (100)

Thr, May 3: Not a good day. First, I skipped the gym because of a rib injury I suffered playing basketball. Now my ribs hurt; but did I simply use that as an excuse for skipping the gym or was I being honest with myself convincing me to not risk injury. I'll give myself the benefit of the doubt but then I went out to dinner and had beer. -2 points (98)

Fri, Mat 4: No gym again because of the rib injury however I had a few drinks. -1 point (97)

Sat, May 5: No gym again because of the injury but still ate like crap and drank more. I just lost my drive I need to get it back. At least I keep posting on here and answering for my mistakes. -2 points (95)

Sun, May 6: My injury is more serious than I thought. I went to the gym today, did a little bit of my workout but then I realized that the rib injury was bothering me so I stopped. I will take at least the next week off so obviously I won't be deducting any points for that and my nutrition will be even more important. -0 points (95)

Mon May 7: no update -1

Tue May 8: no update -1

Wed May 9: I haven't been updating. I'm just so frustrated with this injury I have I probably won't be able to lift for at leaast few weeks, although I did play basketball and run 4 miles today. -0 points (93)

austinnobody

Sat, April 28th, 2007, 12:04 AM

GOAL: Cutting

COMMENT: I want to reduce my body fat to 21%.

WORKOUT SCHEDULE
Monday: Treadmill, 15-45* mins (aerobic, fasted) (AM); Weight training (PM)
Tuesday: Treadmill, 15-45* mins (aerobic, fasted) (AM)
Wednesday: Treadmill, 15-45* mins (aerobic, fasted) (AM); Weight training (PM)
Thursday: Treadmill, 15-45* mins (aerobic, fasted) (AM)
Friday: Treadmill, 15-45* mins (aerobic, fasted) (AM); Weight training (PM)
Saturday Treadmill, 15-45* mins (aerobic, fasted) (AM);
Sunday: Treadmill, 15-45* mins (aerobic, fasted) (AM)

Update (changed 14th): weight training 3 times a week instead of specifically MWF.

* start with 15 minutes; work up to 45 minutes by the end of the month

MEAL SCHEDULE
Six meals per day, no cheat meals.

Update (changed May 14th): Holidays (Mother's Day, Memorial Day) are cheat days.

STARTING STATS
WEIGHT: 188 pounds
BODY FAT: 23.9% (Tanita Body Fat Scale)
ARMS: 13.25"
CALVES: 15.25"
CHEST: 42.5"
FOREARMS: 11"
HIPS: 39.75"
THIGHS: 20.75"
WAIST: 38"

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

DAILY LOG

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

MAY 2: I did my AM cardio, PM weight training, and ate all meals as scheduled.
-0 points [100 points]

MAY 3: I did my AM cardio and ate all meals as scheduled.
-0 points [100 points]

MAY 4: Missed my AM cardio and PM weight training. Ate all meals as scheduled.
-2 points [98 points]

MAY 5: I did yesterday's AM cardio, today's AM cardio, and yesterday's PM weight training. Ate all meals as scheduled.
-0 points [98 points]

MAY 6: I did my AM cardio and ate all meals as scheduled.
-0 points [98 points]

MAY 7: I did my AM cardio, PM weight training, and ate all meals as scheduled.
-0 points [98 points]

MAY 8: Missed my AM cardio. Made up AM cardio at night. Ate all meals as scheduled. Cheapo body fat calipers showing 18%. I may have to update my goal and buy some of those fancy digital calipers I've seen in John Stone's posts.
-1 points [97 points]

MAY 9: Missed my AM cardio. Ate all meals as scheduled.
-1 points [96 points]

MAY 10: I did yesterday's AM cardio, today's AM cardio, and ate all meals as scheduled. I missed PM weight training.
-1 points [95 points]

MAY 11 (late): Posted late. I did AM cardio and ate all meals as scheduled.
-1 point [94 points]

May 12 (late): Posted late. I did AM cardio, PM weight lifting. Had a cheat meal.
-2 point [92 points]

May 13: Cheat day
-0 points [92 points]

jstout

Sat, April 28th, 2007, 11:17 AM

GOAL: Cutting

COMMENT: My first 100 Challenge. I'm looking to be down 25 pounds total by July 4. I've lost 15 so far, so that seems attainable.

WORKOUT SCHEDULE
Monday: Weight training: Biceps-shoulders.
Tuesday: Weight training: Legs
Wednesday: Elliptical crosstrainer (fixed handles), 60 minutes at 75-80 percent of MHR
Thursday: Weight training: Chest-triceps.
Friday: Elliptical crosstrainer (fixed handles), 60 minutes at 75-80 percent of MHR.
Saturday: Weight training: Low-upper back, traps.
Sunday: Elliptical crosstrainer (fixed handles), 60 minutes at 75-80 percent of MHR.

MEAL SCHEDULE
Five-six meals per day, one "refeed" day every four days. Three days at 70 percent of BMR (3,483 calories a day - 70 percent is 2,439 calories a day) and one day at 90 percent of BMR (3,135 calories that day). Been trying to do a 40-40-20 split with mixed results - some days seem to contain more carbs, some days seem to contain more protein. Been doing fairly well on keeping fats down.

STARTING STATS
WEIGHT: 317 pounds
BODY FAT: 39.6%
ARMS:
CALVES: 19.25"
CHEST:
FOREARMS: 14"
HIPS: 48.2"
THIGHS: 27.5"
WAIST: 53.3"

END STATS
WEIGHT: 305
BODY FAT: 31 percent (the huge drop can be explained by my changing the way I compute my bodyfat percentage - I wouldn't put any stock at all into such a large drop in bodyfat percentage).
ARMS:
CALVES: 19"
CHEST:
FOREARMS: 14
HIPS: 51" (changed hip measurement places as part of changing bodyfat percentage calculations)
THIGHS: 27.5"
WAIST: 51"

DAILY LOG
MAY 1: Weight training (biceps-shoulders - moved from Monday), then 15 minutes on a stationary bike. 2,986 calories (refeed day: 3,135 allowed), 40 percent protein, 33 percent carbs, 27 percent fat (fat a little high, but it was a refeed day), 100 points.
MAY 2: Weight training (legs - moved from Tuesday), 5 minutes on stationary bike to warm up. 2,360 calories (2,439 allowed), 202 grams protein (35 percent), 293 grams carbs (49 percent), 42 grams fat (16 percent). 100 points.
MAY 3: Weight training (chest-triceps), 5 minutes on stationary bike after. 2,728 calories (2,439 allowed. Boo!), 297 grams protein (43 percent), 308 grams protein (44 percent), 38 grams fat (17 percent). Even though I didn't eat a cheat meal, I'll be hard on myself and deduct a point for going over my allowed calories. 99 points.
MAY 4: 60 minutes on fixed-handled elliptical. 1,000 estimated calories burned. 2,533 calories (2,439 allowed. I did it again.). A point off for going over my allowed calories again. 98 points.
MAY 5: Weight training (lower and upper back, traps). 3,090 calories (3,135 allowed - refeed day), 313 grams protein (40 percent), 347 grams carbs (44 percent), 57 grams protein (16 percent). 98 points.
MAY 6: Didn't go to the gym. 2,374 calories (2,439 allowed), 260 grams protein (45 percent), 236 grams carbs (39 percent), 44 grams fat (17 percent). 97 points
MAY 7: Weight training (biceps-shoulders). Nutrition - 2,370 calories (limit of 2,439 calories), 295 grams of protein (50 percent), 215 grams carbs (37 percent) and 34 grams of fat (13 percent). 97 points.
MAY 8: Weight training (legs). Nutrition - 3,127 calories (had an unscheduled cheat meal - what I'll do is call this my refeed day, which means I can take in 3,135 calories). 213 grams protein (27 percent - way too low), 368 grams carbs (46 percent), 90 grams fat (26 percent, way too high). Point off for unscheduled cheat meal. I suck at this :( 96 points.
MAY 9: No gym. Helped around the house literally all day long. Weird day nutritionally but not too bad calorie-wise. Terrible day for protein intake. 2,324 calories (limit of 2,439 calories), 90 grams of protein (15 percent), 252 grams of carbs (42 percent), 110 grams of fat (42 percent). I lost a whopping 0.5 pounds last week. Probably no gym tomorrow either. These things occasionally happen. Let's deduct two points, one for no gym and one for screwing up my macros so bad. 94 points.
MAY 10: No gym again (am helping the wife prepare for a yard sale - what a terrible time to try to do this challenge). Nutrition went OK: 2,137 calories (limit of 2,439), 195 grams protein (36 percent), 209 grams carbs (39 percent), 60 grams fat (25 percent). I'll just knock off one point today. 93 points.
MAY 11: Guess what? No gym today either. Still more help with the yard sale. Nutrition went well: 2,197 calories (limit of 2,439), 278 grams protein (52 percent), 167 grams carbs (31 percent), 40 grams fat (17 percent). I'm hoping to get back into the gym on Saturday. 92 points.
MAY 12: Back in the gym after 4,000 days off. Weight training, chest and triceps, followed by 11 minutes of HIIT stationary bike riding (11 minutes was all I can take). I'm adding HIIT cardio to the end of my weight training sessions now - need more cardio. Nutrition: 2,956 calories (limit of 3,135 - today was a refeed day), 287 grams protein (39 percent), 280 grams carbs (37 percent), 78 grams fat (34 percent). 92 points.
MAY 13: I swear, swear, swear I did this update Sunday night, but for some reason it isn't here. I distinctly remember cutting and pasting the nutritional info. I don't know what happened. Anyway, did Saturday's usual lower and upper back weightlifting workout, then about 8-9 minutes of HIIT cardio on the stationary bike. Nutrition: 2,369 calories (limit of 2,439), 254 grams protein (43 percent), 237 grams carbs (41 percent), 42 grams fat (16 percent). Spare me mercy on the update, please. 92 points.
MAY 14: Biceps-shoulders weight training, followed by 20 minutes of HIIT cardio on the fixed-handled elliptical. For some reason, the elliptical is tons easier to do HIIT cardio on than the stationary bike, so I think I'll try to do HIIT on the bike whenever possible. Low-intensity will still be on the elliptical. Nutrition: 2,275 calories (2,439 allowed), 240 grams protein (43 percent), 216 grams carbs (38 percent), 47 grams fat (19 percent). 92 points.
MAY 15: Legs weight training, followed by 8 minutes of HIIT on the stationary bike, then mowing the yard for about an hour. Nutrition didn't go so hot, but I kept within my calorie limit: I got 2,336 calories (limit of 2,439), but only 132 grams of protein (23 percent), 296 grams of carbs (51 percent) and 67 grams of fat (26 percent). Definitely not enough protein at all. 92 points.
MAY 16: 60 minutes worth of cardio on the fixed-handled elliptical. Shot my nutrition all to heck by getting the worst thing possible on the Sonic menu - it was great for all of 15 minutes - but I'm not gonna whip myself over it. No point. 3,390 calories on the day (refeed day - limit of 3,145), 229 grams of protein (28 percent), 307 grams of carbs (37 percent), an unbelieveable 130 grams of fat (35 percent). Oh my! This could've been a lot better, but I intend on reminding myself that it could've been a lot worse. That's a point off for going over my caloric limit, though. 91 points.
MAY 17: And the heavy bleeding of points begins. Didn't go to the gym, didn't do this update until May 19. Kept my nutrition under 2,439 calories, though. 89 points.
MAY 18: Goodbye more points. No gym, no update until May 19, didn't bother to keep track of my nutrition for the first time in a long time. Stupid stuff at home, but it's no excuse. That's three more points. 86 points.
MAY 19: Watch the spiral continue. No gym, no keeping up with nutrition - I may be able to get back on track tomorrow. At least I updated today. That's two more points. 84 points.
MAY 20: No gym. 1,984 calories (limit of 2,439 - today's on the low side, but with two days of not keeping up, I'll take it). 83 points.
MAY 21: No gym. 2,066 calories (limit of 2,439). 82 points.
MAY 22: Biceps-shoulders. Higher calories, but we'll call it my refeed day. Weight went down a pound and a half despite a week of pretty shoddy eating. 82 points.
MAY 23: Legs. Went over my calorie limit, so that's a point. 81 points.
MAY 24: 60 minutes of LISS cardio on the fixed-handled elliptical. Kept under my calorie limit. 81 points.
MAY 25: Chest-triceps. Good workout. Above my calorie limit again (my nutrition's been an absolute joke lately -I'm wasting some sincerely good gym time 'cause I can't remove my head from my arse nutritionally). 80 points.
MAY 26: Lower and upper back, then 20 minutes of HIIT on the bike. Kept at my calorie limit. 80 points.
MAY 27: No gym. Kept below my calorie limit. 79 points.
MAY 28: No gym. Kept below my calorie limit. 78 points.
MAY 29: Biceps-shoulders plus 20 minutes of HIIT on the bike. Kept at calorie limit. 78 points.
MAY 30: Legs plus 20 minutes HIIT on the bike. Had a big-time cheat meal (though it was on my higher-calorie day). I'd say I still went over my calorie limit. 77 points.
MAY 31: 45 minutes on the fixed-handled elliptical. Kept below calorie limit. Finishing the month with 77 points.

MJG

Sat, April 28th, 2007, 04:29 PM

Count me in. I'm coming off a few month layoff and need to get back into my weight training. I've done a few workouts over the last couple of weeks and I am so disappointed with myself for not keeping up with my training. It's amazing how weak I've gotten over the last few months because of not training. At least my nutrition and diet hasn't suffered. I've been keeping up with that. I'm looking forward to doing the challenge. I'll post my schedule over the course of the weekend.
Can't wait to begin...

ELISOPH

Sun, April 29th, 2007, 10:12 AM

GOAL: loose 13 pds, or 8% BF, whichever comes first

UPDATE: Well I only lost 3 pounds this whole month. I am not very happy about that, but I am still making great progress in my fat loss and even a little muscle gain. The main number that really sticks out is the drop in body fat %. Dropping 4% in one month is pretty good, I think. I gained a 1/4 " in my arms and calves. But lost 1/4" in my chest, 1" off of my thighs, and 1 1/2 " off of my waist. The 1 1/2 inches off of my waist is what I am most excited about. I still have at least 4 more inches to lose there. This month started off really bad and I just kept cheating at least once per week. I think I got discouraged when I hit the plateau in weight loss. But I am now back on the program and ready for June. I am predicting that I hit my goal body fat % in late June. I am shooting for 10%. I lost 4% this past month, and I am sure I can do the same in June. The reason I started this whole transformation was to get in shape, eat healthier, and be able to go to the beach and not be ashamed. Those goals have all been reached. I changed my avatar to a picture I took today in a bathing suit. For the first time in over 10 years, I don't look like a whale!!! While I have come a long way in the last 4 months, I have to be extra diligent in this last month of cutting. After cutting, I am going to maintain for a few weeks, then start a very slow bulk. I am not getting away from 10% body fat if I can help it.

See ya in June!!!!!!

STARTING STATS
WEIGHT: 193
BODY FAT: 18%
ARMS: 14.5"
CALVES: 15"
CHEST: 44.25"
FOREARMS: 11.75"
HIPS: 40"
THIGHS: 23"
WAIST: 38.5"

END STATS
WEIGHT: 190
BODY FAT: 14%
ARMS: 14.75"
CALVES: 15.25
CHEST: 44"
FOREARMS: 11.75
HIPS: 40"
THIGHS: 22"
WAIST: 37"

DAILY LOG

May 1: I had an awesome workout tonight. I love working my legs. (100 PTS)

MAY 2: All meals and workout complete.(100 pts)

MAY 3: All meals and workout complete.(100 pts)

MAY 4: All meals and workout complete. I have switched my workouts around again. I am working my major muscle groups twice per week now. Today was biceps, triceps, and traps. My arms are shot. Tomorrow is my 3 month anniversary. I will post all kinds of info and pictures tomorrow.

MAY 5: I don't even want to talk about it........funnel cake, breaded shrimp, and, somehow, 5 extra pounds. Today is my 3 month anniversary. On Monday I weighed 191. Today, I weigh 195. That's almost 5 extra pounds!!!!!:mad: :mad: :mad: Pissed off is an understatement. I stopped cussing years ago after our first child was born. But when I stepped onto the scale and it read 195, I felt every curse in the book boiling up. Whatever... I could try to explain how this weekend is abig holiday where I live called the shrimp festival, and how our house is loaded with relatives and friends who are trying to stick every bad food in the book in my mouth. But it would only be an excuse. I own my mouth. It's mine. I have the last say of what goes in it. It's my fault.-2 pts(98 pts)

MAY 6: Well, May is starting out very badly. I was bad again today. I went off my diet, again. -1 pt. I did my cardio though, so that's good.(97pts)

MAY 7: All meals and workouts complete. I started my stationary bike today. I rode for 23 minutes. 4 min. warmup, 4 min @half speed, 4 min. @90%, 4 min. @ half speed, 4 min @ 90%, 3 min. cool down. Great workout. I sweated my butt off!!! I expect big changes this week in my weight loss. I am hoping all this extra cardio is going to blast away the fat!!(97 pts.)

MAY 8: All meals and workouts complete.(97 pts)

MAY 9: All meals and workouts complete.(97 pts)

MAY 10: All meals and workouts complete.(97 pts)

MAY 11: All meals and workouts complete. I had a great tower workout today. Pull ups, dips, and push ups.(97 pts)

MAY 12: All meals and workouts complete.(97 pts)

MAY 13: All meals and workouts complete. I don't feel like I have lost alot of weight this week. I haven't missed a meal or workout, so there had better be a noticeable improvement tomorrow on Measurement Monday. I will post my measurements on my fitness journal tomorrow.(97 pts)

MAY 14: All meals and workouts complete.(97 pts)

MAY 15: All meals and workouts complete.(97 pts)

MAY 16: All meals and workouts complete.(97 pts)

MAY 17: All meals and workouts complete.(97 pts)

MAY 18: All meals and workouts complete. But.... today I had a cheat meal. I ate half of a chicken cordon bleu sandwhich, and half of a order of curly fries for lunch from Arbys. I feel like I have reached a major plateau right now. Today I weighed in at 193. That is the same weight I started this month out at. I had projected my weight would be somewhere around 188 right now. That's 5 pounds that should be gone. I am not going to change anything until Monday. If all of my measurements are the same, then I will have to adjust my diet. -1 (96 pts)

MAY 19: All meals and workouts complete. I had an awesome tower workout today. It is my favorite workout of the week. (96 pts)

MAY 20: All meals and workouts complete. I am not looking forward to measurement Monday. I can tell there has been no change in my appearance or weight. If there has been no drop in inches from my waist, Next week will be a major week of change. I have 2 1/2 weeks until my 4 month anniversary. I really thought I would be weighing around 180. But a loss of 13 pounds in 2 1/2 weeks is simply impossible. That would be 7 pounds per week. No way. I am currently around 18% body fat. Unless maybe I am doing the whole fat caliper wrong. Anyway, Tomorrow will tell the tale. I am not holding my breath though. (96 pts)

MAY 21: All meals and workouts complete.(96 pts)

MAY 22: All meals and workouts complete.(96 pts)

MAY 23: All meals and workouts complete.(96 pts)

MAY 24: All meals and workouts complete. But I had another cheat meal today. I had 1 piece of pizza, and half of a donunt. What the hell was I thinkin'!!!!! I have been complaining about not losing weight, no wonder. Every week, at least once, sometimes twice, I have cheat meals. I am still losing inches in my waist, but my weight is remaining the same. I can't seem to break into the 180's. I think my goal weight is going to be 185. 10% body fat and 185 pounds is looking good to me. -1(95 pts)

MAY 25: All meals and workouts complete. But I have cheated again. Another piece of pizza... CRAP!!!! I am so weak.... I have been cutting for almost 4 months, and these last 2 weeks I have continued to give in. Fortunately, I have also continued to loose fat from around my midsection. But... if I would have stayed the course, I would be that much clolser to my goal of 10 % BF. My workouts today were extremely awesome. Maybe because I knew I had cheated and needed to push out really good reps. I did my tower workout and legs today. I know one thing, I am going to be in some pain tomorrow. -1 pt (94 pts)

MAY 26: All meals and workouts complete. I have 9 days until my monthly measurements. This is going to be my worst month on record. I have cheated too much. Today I have changed my diet and added extra cardio 3 days a week to jumpstart my fat loss. (94 pts)

MAY 27: All meals and workouts complete.(94 pts)

MAY 28: All meals and workouts complete.(94 pts)

MAY 29: All meals and workouts complete. Missed update -1(93 pts)

MAY 30: All meals and workouts complete. Missed update -1(92 pts)

MAY 31: All meals and workouts complete. See top for last entry(92 pts)

Salesguy

Sun, April 29th, 2007, 11:14 AM

Well, here I go. Been lurking for a long time. Something clicked about a week ago. I have never had abs in my life. Today is the beginning of achieving that goal.

GOAL: Cutting
Lose
15lbs - I know this is to much in a normal month but I'm just getting started so that first bit comes off quicker.
3-4 inches off my waist

RESULTS:
I am thrilled about this month. I have started/failed/started/failed soooo many times over the past few years which allowed me to balloon up to 246. This time, I have committed really deep down and am going to make my ultimate goal of seeing my abs.. I KNOW they're there! I ended up losing 11.5lbs for the month, but actually started two days earlier on April 29th at 246 which puts my total weight loss at 17lbs! For the May challenge in inches, I lost 3-inches from my waist and also 3-inches from my chest which went a long way to get rid of my MOOBS! After I get through the June 100 challenge, I will post pictures. Thanks to everyone for all the inspiration I've gotten from this site virtually every day!

WORKOUT SCHEDULE
My work schedule forces me to change days of the week I lift/do cardio.
Overall, I will accomplish the following each 7-days.
Workout - 3-days/week - Push, Pull, Legs
Cardio - 6-days/week
30-minutes on non-workout days
15-minutes on workout days

MEAL SCHEDULE
5-6 meals per day, one cheat meal per week if desired.

OVERALL STARTING STATS
WEIGHT: 246 pounds
BODY FAT: 29.4%
ARMS: 16.25"
CALVES: 16.5"
CHEST: 47"
FOREARMS: 12.25"
HIPS: 45.5"
THIGHS: 25.5"
WAIST: 45.5"

MAY 100 STARTING STATS
WEIGHT: 240.5 pounds
BODY FAT: 28.4%
ARMS: 16.25"
CALVES: 16.5"
CHEST: 47"
FOREARMS: 12.25"
HIPS: 46" (must've had the tape at a different part of my hips.)
THIGHS: 25.5"
WAIST: 45"

END STATS
WEIGHT: 229lbs
BODY FAT: 23%
ARMS: 16.5''
CALVES: 16.5''
CHEST: 44''
FOREARMS: 12.5''
HIPS: 44''
THIGHS: 25.25
WAIST: 42''

I am doing my bodyfat calculations with the online calculator at http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html. I know these aren't exceptionally accurate but I believe they give enough of a feel and can show progress at this stage. At 28+%, I really don't see the need for calipers and all that. I'm fat. Nuff said. :-) Once I get down to something a little more inline, I will get a more accurate view with calipers.

Good luck Everyone!!

Daily Log

May 1st - Hectic day travelling and meeting with clients. Ate each meal on time and as planned. 1939 calories over 5 meals. 39%/39%/22% Carb/Protein/Fat breakdown. 35-minute LISS cardio. Great day! (100 points)

May 2nd - Met with more clients today. Still travelling. Another 30-minute cardio session on the hotel treadmill. 1807 calories over 5 meals. 32%/48%/20% Carb/Protein/Fat. Little sluggish today. Don't sleep good on the road. Overall, great day! (100 points)

May 3rd - 1783 Calories over 5 meals. 32%/41%/27% Carb/Pro/Fat. Clients were making fun of me at lunch as they had Barbecue, fried onions, cornbread rolls that are amazing while I was eating grilled chicken and steamed broccoli. It actually was cool how much I was not tempted. 30-Minute Cardio. Slept good last night. Feeling great! (100 points)

May 4th - Another great day. Back/Biceps today. Great workout and HIIT cardio. All meals as planned! (100 points)

May 5th - Today was my off day. I also had my cheat meal for the week this evening for dinner. I weighed this morning and am down 3.5lbs since May 1st and a little over 1/2-inch off my waist and hips. I am anxious to see what my cheat meal does to the scale in the morning. Chest/Shoulders/Tri's in the morning and HIIT cardio tomorrow evening with a full day of honey-do's in between. Hope everyone had a great Cinco de Mayo! (100 points)

May 6th - Workout was brutal this morning. Just finished up painting the garage this evening at 8:30 with just enough time to do my HIIT. My wife decided to make lemon bars today which is my very strong weak point. I came in from outside, smelled them, and literally reached out to take just a really small bite, which I normally would have done, but I was able to fight it off. I want to thank many of you on these forums that I've been reading over this past few weeks. Each of you have been a huge inspiration to me. 5-meals as planned. 1745 calories. 43%Carb/41%Pro/16%Fat (100 points)

May 7th - Leg day. I'd forgotten how hard squats can be. Got my HIIT in. All meals as planned. 38% Carb/ 42% Protein / 20% Fat - 1762 calories. (100 points)

May 8th - All meals as planned. Cardio complete. I almost didn't do cardio tonight because my legs H-U-R-T! After I got going though, they actually warmed up and feel alot better now. Good day. (100 points)

May 9th - Cardio done. All meals eaten as planned. (100 points)

May 10th - Cardio done. All meals eaten as planned. (100 points)

May 11th - Back/Biceps and HIIT done today. All meals as planned. Measure and weigh in the morning. (100 points)

May 12th - Well, I'm officially disgusted with myself. Yesterday was my off day with no workout or cardio. I ate all planned meals as scheduled and had my cheat meal last night. I did, however, MISS MY UPDATE! I literally have not missed a scheduled meal or workout or cardio session but have to deduct a point for missing an update! Other than that, I weighed and measured yesterday and have lost 5lbs so far, 1 inch from my waist, 1.5 inches from my hips, 1-inch from my chest, and have maintained my arm, forearm, and calf sizes so I believe I am losing good fat and not tons of muscle. So overall, I'm excited about my progress but still have to -1 (99 points)

May 13th - HIIT and Chest, Shoulder, Triceps workout complete. Yard work all day in between. All meals as planned. (99 points)

May 14th - HIIT and Legs. All meals as planned. (99 points)

May 15th - Cardio done and all meals as planned. (99 points)

May 16th - Well, today I didn't do so well. Was good until dinner when I had to attend a very large event and spent time with a number of friends I hadn't seen in years. Had BBQ and three drinks. I won't lose any more points before the end of the month. -2 (97points)

May 17th - Back on the horse. Cardio done and all meals eaten as planned. (97 points)

May 18th - Cardio and all meals eaten as planned. (97 points)

May 19th - Supposed to be my cheat meal day but decided not to due to my screw up 3-days ago so 5 clean meals today. (97 points)

May 20th - Fasted HIIT in the morning. Chest/Shoulder/Triceps in the evening. I am actually getting stronger with my lifts which I'm really happy about. All meals as planned. (97 points)

May 21st - Fasted HIIT this morning. Legs this evening. All meals as planned. (97 points)

May 22nd - All meals as planned. Cardio complete. (97 points)

May 23rd - All meals as planned. Cardio complete. (97 points)

May 24th - Another good day all around. I weighed today and hit 230lbs! That's 10.5 lbs from May 1st but 16lbs from where I started on April 29! I know that first bit was excessive water because I kinda hit "bottom" with a huge, sodium filled chinese food dinner the night before I'd "HAD IT" because I dropped 4 lbs in one day which I know was just a big flush of water and my body going from 4,000+ calories a day to between 1750-1900. Anyway, now able to wear pants that I couldn't fit into before so I'm really excited! (97 points)

May 25th - Ended up having my cheat meal today instead of tomorrow and moved my workout to tomorrow. So -2 (95 points)

May 26th - Cardio, Back/Biceps workout, and all meals complete. Gained 3lbs from yesterday's cheat, but it should be mostly water. (95 points)

May 27th - Cardio, Chest/Shoulders/Triceps, and all meals complete. 2 of the 3lbs of water came off today. (95 points)

May 28th - All meals as planned. Cardio complete. (95 points)

May 29th - Cardio complete. All meals eaten as planned. (95 points)

May 30th - Cardio complete and all meals eaten as planned. (95 points)

May 31st - Meals and cardio complete. (95 points)

BradR

Sun, April 29th, 2007, 03:46 PM

I'm in again. :eek:

Kream

Sun, April 29th, 2007, 05:15 PM

WORKOUT SCHEDULE
Monday: Running 20Mins in the AM ( Fasted) & 4-5Mins evening HIIT)
Tuesday: Total Body weights workout
Wednesday: Running 20Mins in the AM ( Fasted) & 4-5Mins evening HIIT)
Thursday: Upper Body
Friday: Running 20Mins in the AM ( Fasted) & 4-5Mins evening HIIT)
Saturday: Lower Body
Sunday: Running 20Mins in the AM ( Fasted) & 4-5Mins evening HIIT)

MEAL SCHEDULE
5-6 meals a day.. no cheat meals. 30fat/30carbs/40 protein combo diet

STARTING STATS
WEIGHT: 122 LBS
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

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

Daily Log

May 1st

Ate as planned, but didn't get the chance to workout nor post.
-2 Pts ( 98 Points )

May 2nd

Did the total body lifiting as planned. Ate as planned
0 points deducted ( 98 Points )

CJ10

Sun, April 29th, 2007, 08:21 PM

This is exactly what I needed to get motivated again. Been away from my exercise routine for 8-10 wks now due to surgery. I'm in!!!

GOAL: Cutting

COMMENT: I want to lose 10-15 lbs. for the month (the amt I gained since surgery)

WORKOUT SCHEDULE
Monday: 45 min of cardio/30 min weight training - calves, abs
Tuesday: 45 min of cardio/30 min weight training - arms, abs
Wednesday: 45 min cardio/30 min weight training chest, back, abs
Thursday: 45 min cardio
Friday: 45 min cardio/30 min weight training - legs, abs
Saturday 45 min cardio
Sunday: 45 min cardio/possibly 20-30 min wt training (if time permits but not necessary on this day)

MEAL SCHEDULE
1200 - 1500 cal per day, one cheat meal per week.
Nothing to eat after 7:00pm!!!

STARTING STATS
WEIGHT: 155
BODY FAT: 34
ARMS: 11"
CALVES: 15.5"
CHEST: 38"
HIPS: 42 3/4"
THIGHS: R- 24", L- 25
WAIST: 29"

END STATS
WEIGHT: 146
BODY FAT: 32
ARMS: 10
CALVES: 15
CHEST: 37
HIPS: 41
THIGHS: R- 24 L- 24.5
WAIST: 28

I think I need to do more than free weights but it's so inconvenient to go to the gym--I know I could've done a lot better if I had used the gym machines. We'll see about June.

MAY 1:
Did 1 hour of cardio (walking uphill 10-12% incline), 3 sets of 15 reps ea of bi (s)/tri(s), sit-ups, stayed under 1200 calories today. Feel fabulous!!!!!!!
-0 points [100 points]

MAY 2:
Did 50 min of cardio, kept meal intake under 1300 today.
-0 points (100 points)
May 3: Did cardio, back, chest, abs (100 sit ups) -0-- points/still have 100---yeah!
May 4: 50 min cardio/took cheat meal today/100 points
May 5: 1 hr treadmill walking 10-12% incline, did legs and 100 sit-ups---100points
May 6: took break/went over calorie intake (indulged in carrot cake I had been craving all week)--long day at the beach with only a Starbucks coffee and turkey burger in me and I lost it!!/-1 / 99 points (and it's okay) I'm ready to begin again tomorrow.
May 7: 50 min of treadmill walking at a 10-12% incline, sit ups completed, calves done. Stayed under 1200 cal today
-0-/99 points
May 8: Cardio completed/arms and abs done/calories kept under 1200 today--too hot to eat anything!! It was 90 in OC today.
May 9: Walked uphill on treadmill for 48 min at 10% incline, kept my calorie intake under 1200/99 points
May 10: Walked 47 min on treadmill at incline of 10%/did chest and abs and little bit of back./99 points
May 11: Did cardio (uphill walking, 50+ min.), had cheat meal tonight/99 points
May 12: 1 hour of cardio but didn't do legs (went to Disneyland today--does all that walking count towards "legs"???/-1/Total points: 98
May 13: 1 hour of walking uphill on treadmill 10-12% incline/98 points
May 14: Took a sch'd day off work today/Got my cardio done this morning-uphill walking on the treadmill for 1 hour/did calve raises early evening and abs also/98 points
May 15: 1 hour of walking uphill/arm and ab workouts done/weighed myself this morning & am very happy to see much progress in only 2 wks--down to 148#; I've never lost that much in 2 wks--can't wait to see the end result in 2 wks. I think I'm going to do the June challenge as well because it definitely has contributed to my success!!!/98 points
May 16: 50 min of uphill walking on treadmill/chest & back completed/abs also/98 points
May 17: 50 min of walking (10-12% incline)/98 points
May 18: 1 hour of cardio/lunges/squats/abs/98 points---no cheat meal as I usually take on Friday (maybe tomorrow)
May 19: 1 hour cardio/had my cheat meal/woke up because I dreamt I didn't log--and it was true! So here I am @ 12:30am logging in--I DO NOT want to lose any more points/98 points/GOODNIGHT!!!!!!!!!!!!!!!!!!!!
May 20: 100 crunches/3 sets of leg lifts/98 points
May 21: 60 min. walking uphill on treadmill/abs and calves done/ 98 points
May 22: 45 min on the treadmill/10-12% incline/crunches/arms/stayed under 1200 cal/nothing past 7pm/98 pts
May 23: 45 min fast walk--no incline today/did abs, chest, back/used 1200 cal today/98 points
May 24: 1 hour of walking at an incline on treadmill/98 points
May 25: 45 min walk on treadmill/did legs and abs/98 pts
May 26: Going out of town for the weekend & won't have access to a computer until tomorrow--so, I got my 45 min of cardio done this morning before heading out/98 points
May 27: I'm glad I made Sunday a day of rest if necessary because today, I did!/98 points/back on track tomorrow.
May 28: 1 hour of walking-10-12% incline/abs and calves done/Well I overdid it today--ate too much at my sister's BBQ--was just too hard to stay away from all the different food choices/-1 point/97 points
May 29: 1 hour incline walking/did my arms and did crunches/97 points
May 30: 1 hour incline walking/did crunches & chest/No back today--too tired!/-1/96 points
May 31: 45 min cardio/crunches/96 points
I am happy with what I lost but know I could've done better. So, I'm going to do better in June/Being consistent is very difficult--I never realized!!! CONGRATULATIONS TO EVERYONE!!

I have to deduct another point because we went out and had dessert; I've been craving carrot cake for over a week--I had to indulge/-1/95 points.

playah8er

Sun, April 29th, 2007, 08:40 PM

GOAL: Cutting

COMMENT: My first 100 Challenge. Gained about 70lbs in 8 months after injury, Trying to work it back off.

WORKOUT SCHEDULE
Monday: Squat/Bench/Dead 30 Minutes Cardio
Tuesday: Cardio-Rowing
Wednesday: Squat/Military press/Power Cleans 30 Minutes Cardio
Thursday: Cardio-Rowing
Friday: Squat/Bench/Dead 30 Minutes Cardio
Saturday: Cardio-Swimming
Sunday: Off

MEAL SCHEDULE
PSMF-3 meals a day, 6g fishoil daily, 175g of protein

STARTING STATS
WEIGHT: 255 pounds

1-May 2007
Great day of eating, cardio was good. Protein intake was just right Assuming I drink my protein shake before dinner. No Hunger throughout the day.

2-May 2007
Another great day of eating, sticking to my way of eating has gotten so much easier than it was the first few weeks. Now i've found about 3 or 4 foods that I love and actually find myself looking forward to those, worked out today wasnt great because i played 3 hours of basketball before hand so i had hardly any energy left.

3-May 2007
Today I got all my protein in and kept my calories where they should be. Found some great new items i tried out, decied the 97/3 turkey breast burgers taste 10x better than the 95/5 beef burgers. Cardio day and I played 90 minutes of basketball. Another successfull day.

4-May 2007
Heading out to the gym right now. Eating was fine but was a challenge, had pizza and bbq at work for us but I just threw a turkey burger and fat free cheese on the grill. Then after work my girlfriend wanted food from our favorite little Italian place but I passed. I have a scheduled cheat meal tomorrow for my daughter's birthday so I knew i had to be strict today

5-May 2007
Had my first cheat meal of the month at my daughter's birthday 2 pieces of pizza. Ate great the rest of the day. Missed my workout though so -1 point. Tomorrow is day off of the gym, looking forward to the whole day of good eating again though. I hated eating pizza.

6-May 2007
Off day from the gym, I needed it too. My body is a bit worn out. I might have to add in a glucose tablet preworkout from now on. Eating is fine, its become second nature now. I crave my good foods now so that helps. Pickles are great at curbing any hunger i have.

7-May 2007
Subpar workout but I got it in. Wanted to skip it but made myself go on principle. Food was fantastic, got some great new items at the market.

8-May 2007
Great workout today, but forgot to update yesterday on time -1. Food was perfect as well. Unscheduled cheat on the 9th coming up though so I'll lose some points there.

9-May 2007
Great workout again today, food was ok but I had that unscheduled cheat today because of work buying us lunch. I'd feel like such a schmuck to just flat out say no to my boss over such a simple thing as dieting.-1 So I had 2 pieces of cheese pizza. Scheduled cheat coming up on Friday at work.

10-May 2007
Basketball for cardio today, slowly getting into better playing shape. Food was good.

11-May 2007
Had scheduled cheat meal today of pizza, planned on eating 2 slices but i ate 3 so -1. Workout wasnt great. I was drained by the time it came about, got it in though.

12-May 2007
Had a terriffic workout today. Food was great too.

13-May 2007
No workouts today because its my off day. Food was just ok because I dont have an appetite. Got all my protein in and everything was on track. It just wasnt easy

14-May 2007
Great Great workout today. Set some PR's. Food was weird. I had to go to the deli and have them cook me up a grilled chicken sandwhich with no bread or cheese or anything. She looked at me like i was stupid. It wasnt bad though.

15-May 2007
I had a really great cardio session today, a little too intense maybe because I had to have a gatorade to put some carbs back into my body so -1 for that. Food was fine for the rest of the day though.

16-May 2007
Great Great workout again today, I added about 10g of preworkout carbs and I think it's gonna help. I meant to do it 2 weeks ago but I thought I could get by without them. I got some Protein bars that have 8g a piece in them and i eat it with about 2oz of milk.

17-May 2007
Pulled 18 hour day at work yesterday so -1 for not updtating on time. I did eat good and get my workout in though.

18-May 2007
Didnt update this on time -1. Food and workout were both good though.

19-May 2007
Had scheduled cheat meal today, made me feel awful. -1 for not getting a great workout in, gym was closed for something to do with new floor installs. Tried to play basketball but twisted my ankle 2 games in so i didnt get a great workout at all.

20-May 2007
Today's my offday from the gym, food was fine. Looking forward to working out again tomorrow

21-May 2007
nothing spectacular to report about today. food was fine and workout was good.

22-May 2007
Missed the gym today, -1 food was fine though

23-May 2007
Great workout and diet today. Really just psyched about how the day went, just one of those great days.

24-May 2007
Had a great day at the gym, and a good day eating up until the point where I ate a cookie that the breast cancer ladies were selling to raise funds. Oh well -1 other than the cookie everything else was fine

25-May 2007
scheduled cheat meal today. workout was really good

90-points

Naturegirl

Mon, April 30th, 2007, 12:46 AM

GOALS
Cut down to about 13% body fat.
Turn my health around.

COMMENTS
Time to save money and practice self discipline with both food consumption and expenses. Break junk food/carbohydrate dependence while promoting good health through consuming a highly nutritious cutting diet.

Nutrition: whole raw milk, raw egg yolks, micellar casein protein, whey protein, cod liver oil, raw vegetables, raw berries, raw nuts, meats (beef, chicken, fish, etc.)

supplements: raw colostrum, l-glutamine, multivitamin,
probiotics, soluble fiber, cod liver oil.

WORKOUTS:
AM: 30 minutes upper, lower, abs split x 5
PM:30 minutes running x 5

STATS
5'
105.5 lbs
about 23% bodyfat

MAY1st: Evaded 24 Krispy Kreme doughnuts at work. Paid attention to hunger and ended up eating less today than planned. Did workouts :tu: 100pts.
MAY2nd: Eating was great! But failed to workout at all. 98 pts.
MAY3rd: Didn't update. No workouts again from DOMS. Need to cut back on intensity. 95 pts.
MAY4th: Good eating, but no cardio. 94pts.
MAY5th: Rest day. Calories were fine but food selection was not. 93 pts.
MAY6th: Missed update. Food not good. 91pts
MAY7th: No workouts. Very tired, going to bed super early, maybe it'll be easier to get up in the morning. 89pts.
MAY8th: Eating was good, no exercise. 87pts.
MAY9th: Totally bit it today.
MAY10th: Bit it again. 79pts.
MAY11th: Again. 75pts
MAY12th:And again. 71pts.
MAY13th: Wow okay well I've got to stop being a dipshit. Went to the movies today and it was tough, but I made it through with a bun less hot dog and huge diet coke. The rest of the day consisted of all natural chicken meatballs, marinated mozzarella balls, salmon, dark chocolate, lots of carrot sticks and raw broccoli. Anything to keep me away from the box of Trix and Oreos or ordering a pizza. Despite eating a rather large amount of calories, I was under 20 grams of carbs and feeling leaner already (always amazes me the dramatic difference I can feel in only one day, just by what I eat) and much much less sluggish than I have the past week.
MAY27th: Right back on plan. - 0 pts.
MAY28th: Stayed on plan perfectly. - 0 pts
MAY29th: On plan 100%. - 0 pts.
MAY30th: On plan 100%. - 0 pts.
MAY31st: On plan 100%. - 0 pts.

Sent

Mon, April 30th, 2007, 07:04 AM

GOAL: Dip into the 260s.

COMMENT: Past couple of months have been crappy, time to pick it up before Summer and hit my 245 target.

-=WORKOUT SCHEDULE=-
Monday: 45 min LISS (AM) / Circuit Training (PM)
Tuesday: 45 min Treadmill/Elliptical (LISS aerobic, fasted) (AM)
Wednesday: 45 min LISS (AM) / Circuit Training (PM)
Thursday: 45 min Treadmill/Elliptical (LISS aerobic, fasted) (AM)
Friday: 45 min LISS (AM) / Circuit Training (PM)
Saturday: Off
Sunday: Off

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

STARTING STATS
HEIGHT: 6' 4"
WEIGHT: 279.4
BODY FAT: 24.1%
ARMS: 16.00"
CALVES: 18.25"
CHEST: 43.00"
FOREARMS: 12.75"
HIPS: 44.75"
THIGHS: 25.75"
WAIST: 41.25"

ENDING STATS
WEIGHT: 273.8 (-5.6)
BODY FAT: ???
ARMS: 15.75" (-0.25)
CALVES: 18.00" (-0.25)
CHEST: 43.50" (new measurement)
FOREARMS: 12.50" (-0.25)
HIPS: 44.50" (-0.25)
THIGHS: 25.75" (0)
WAIST: 40.50" (-0.75)

DAILY LOG

[Week 1]

MAY 1: Woo off to a great start. Woke up and fell back asleep, bam no morning cardio followed by a little chocolate later on and some cheese yay! /sarcasm off
-2 [98 Points]

MAY 2: Yesterday I had a great back and shoulder workout. One day I need to switch to traditional weight training though, and I can't wait! But I want to hit my goal weight before though. Would be nice to have a training partner too as I am still a newb. Did I mention I missed morning cardio too? I'm going to lower my cardio schedule a little to allow for more rest.
-1 [97 Points]

MAY 3: Got all my meals is and everything, diet was on point, but my scale weight doesn't seem to want to drop. It's very frustrating.
-0 [97 Points]

May 4: My legs are still blasted from Wednesday but I had a good tricep/shoulder workout. I can push more weight than I thought. My scale weight never seems to drop even though I feel good about the week.
-0 [97 Points]

MAY 5: A little late on this one since I had to wake up at 5am to go to the airport. Anyway I'm moving my measurement day to Sunday morning. Other than that my diet has been on point and I think I'm finally getting it to where I want it to be after 6 months :claphigh:
-0 [97 Points]

MAY 6: Was a very good week. Measurements didn't change too too much but my weight is going down. I think it was mostly water weight since I had to pee so much
-0 [97 Points]

[Week 2]

May 7: Good workout. Feeling good :claplow: Chest and Legs for a little change-up. Anyway I also ordered supplements and some new shoes (thank god my ones now are over 1 year old and beaten to death).
-0 [97 Points]

MAY 8: I dont remember my alarm going off at all, but anywhoo I missed morning cardio nooooo :cry:, but all my meals were on point.
-1 [96 Points]

MAY 9: After my workout today my right knee swelled up a little. I'm not really sure why but I iced it and it didn't hurt at all really. Very strange.
-0 [96 Points]

MAY 10: All good today except the whole missing cardio thing. Lately I can't seem to get up on time :( BUT I did get all my supplements in the mail yay
-1 [95 Points]

MAY 11: Today everything was to plan. I got my new shoes and baked some catfish for after my workout. It could've used some more salt but was delicious either way; a nice change from chicken.
-0 [95 Points]

MAY 12: Storm + Driving + Airport = Crappy day pretty much. I ran out of rice earlier in the day before I left and after I came home over an hour late I just decided to go to the grocery and pick up some Chinese food :spank: Unplanned cheat meal. I feel super bloated because of it and my scale weight is totally off which pisses me off, because tomorrow is measurement day!
-1 [94 Points]

MAY 13: I somehow got suckered into working an extra hour at work and that threw my meals off by a few but I got them all in within reason.
-0 [94 Points]

[Week 3]

MAY 14: Got off work a little late which made my pre workout meal get cut pretty close but everything worked out in the end as usual. I'm really thinking of bringing along an emergency meal for when I can't see to get home in a reasonable time. Hopefully I'll pick up a rice cooker tomorrow too so I can stop burning it in the various pots we have.
-0 [94 Points]

MAY 15: Couldn't find a decent rice cooker in 2 stores AND I missed cardio again yay!
-1 [93 Points]

MAY 16: Worked legs today but I also had a small coconutty pastry treat today, was awesome I couldn't hold back:spaz:
-1 [92 Points]

May 17: All good today nothing to report other than my weight shot up 3 lbs for no reason :nope:
-0 [92 Points]

May 18: Trained biceps and back and got my new shoes in the mail :)
-0 [92 Points]

MAY 19: Everything was fine today except a family friend came over and I had a piece of cake that he brought. :drool:
-0 [91 Points]

MAY 20: Bleh my measurement day was ok, cept my weight went up. Other than that I went to Stone Mountain to run for a little that was fun, except my Ipod died in the first half-mile and I didn't have any water with me :o
-0 [91 Points]

[Week 4]

MAY 21: Nothing to report today all went well.
-0 [91 Points]

MAY 22: I forgot to go to the grocery store so now I'm low on egg whites :(
-0 [91 Points]

MAY 23: Had a nice leg workout, although my new shoes had a piece fall off so now I have to spend time sending them back yay
-0 [91 Points]

MAY 24: All meals were fine but I still missed morning cardio. I think I'll try buying a treadmill second hand so I dont have to spend 45 minutes just driving to get to the gym int he morning etc.
-1 [90 Points]

MAY 25: Challenging workout today, I really felt like I picked it up a notch :bb:
-0 [90 Points]

MAY 26: Boringly hot day at work. Other than that everything was good.
-0 [90 Points]

MAY 27: Woke up and my measurements we're decent buy my scale weight was still kinda disappointing. -2 pounds from last week but I gained 1.8 the week before so it was one step forward one step back weight wise :confused:. Anyway I got invited to a BBQ after that which I hadn't planned so I just succumbed to it and made it a cheat day, and boy was it. Ribs, burgers, cake, ribs, ice cream and friends. Good times :evil:
-1 [89 Points]

[Week 5]

MAY 28 : More Memorial Day festivities
-1 [88 Points]

MAY 29: I bought a nice treadmill yesterday for $100, hopefully it won't break under me since im 15lbs over its so-called limit :P I did cheat a little too :nope: (Left over cake)
-1 [87 Points]

MAY 30: Everything went well today!
-0 [87 Points]

MAY 31: Got up and had my very first HIIT session and it went very well. My new treadmill didn't blow up and I didn't pass out. Although later on in the day I had some egg rolls :(
-1 [86 Points]

FINAL SCORE: 86 Points

Matthieu

Mon, April 30th, 2007, 08:32 AM

GOAL: Cutting

WORKOUT SCHEDULE
Monday: Weight training: upper body
Tuesday: Weight training: lower body
Wednesday: Stationary bike, 45 mins
Thursday: Weight training: upper body
Friday: Weight training: lower body
Saturday: rest
Sunday: Mountainbike (3 hours+)

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

STARTING STATS
WEIGHT: 241 pounds
BODY FAT: 31%
ARMS: 41cm
CALVES: 37cm
CHEST: 112cm
FOREARMS: 38cm
HIPS: 122cm
THIGHS: 65cm
WAIST: 118cm

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

DAILY LOG

[Week 1]

MAY 1: 100 - Weight training correctly done, extra treadmill run. 6 meals OK !

MAY 2: 100 - 60 min stat. bike, 6 meals !

MAY 3: 100 - 6 meals plan improved, I'm hungry! Upper body workout : serious!

MAY 4: 99 - My first point off because of a glass of red wine for the dinner. It was not planned so I deserve to loose that point. Except from that, rest of the meals were OK, and I trained my legs correctly. Even did extra rowing and elliptical.

MAY 5: 99 - A good resting day with 6 meals !

MAY 6: 99 - I started my program 2 weeks ago, and I weighed this morning: 4 pounds lost ! My plan to loose 2 pounds a week seems to work fine ! I'm very motivated to going on. Today was a good day, with healthy meals and a good MTB ride !

MAY 7: 99 - I ate my 6 meals and made a good upper body weight training. But since a couple of days, my ankle hurts. I think I did too hard on my last week leg training, on the leg press. I wanted to push very hard but that was a mistake... today is leg training day also, I'll skip the leg press and concentrate on leg curl and leg extensions, so as to relieve my ankle. I will probably do this for the next 2 weeks.
Tomorrow will be a cheat meal, as we receive relatives.

MAY 8: 99 - As expected, I had my cheat meal today, but still I've been really reasonable. I've done my legs training carefully because of my ankle. It's a bit better today but I have to keep cool for a couple of weeks again.

MAY 9: 99 - I took 5 meals today, waiting for number 6 I feel hungrier than usual... Maybe it's due to the 1h rower I did for my cardio day. I'd like to take something else than the shake that is waiting for me, as sometimes it triggers an awful hunger!! Also, my 5th meal, which is not precisely planned but depends on what is cooked at home, was richer than usual (pasta and meat). I took small quantities (half of what I use to eat before my program), but I can hardly calculate the calories and I don't want to eat too much. Maybe should I replace the shake with an apple?
Went to the doctor and I have a tendinitis in the ankle. I will slow down using this articulation but I wonder if it will heal correctly if I still do 20 min stationary bike as warm up. Will gather information ! Anyway, I deserve to keep my points today !!

MAY 10: 99 - I've seen the doctor and I actually have a small tendinitis, that should rapidly disappear when I get my new soles (orthopedic). My current ones are too old and unuseful...
Went to the gym and trained upper body. However, I decided to slow down on weights. I don't push to failure, but 80%. That way, I'll avoid injury, but still get some benefit I think. Once I have reach my goal, I'll be more used to weight training and can think of bulking, but for the moment, injury would be the wort thing as I should stop sport.
I'm getting my 6th meal soon. I changed my meal #4, 1 banana and 1 protein shake, by 1 apple and 1 protein bar. I have to think to change my meal 2 also, 1 tuna can and 1 egg, by something else, as it becomes to get boring.

MAY 11: 99 - Using my sport sole everytime (I throw away my old walking sole) is a big relief !! My tendinitis was really due to that old and completely destroyed walking sole. Very very good !!
I did a correct legs training today, not extra cardio (a bit bored!) but that's my plan, so it's OK.
I'm going to try HIIT, as it seems to be less boring, less time consuming, and more effective!
Just had meal #5, a bit disorganized as I'm alone at home and I did have the will to cook something... I just ate strawberries, a banana, low fat cheese with some bread, and a yogourt. Not very balanced, but not too much calories, so It's OK. I will take as #6 a protein shake and 10gr of almonds.
Tomorrow is a rest day, but I'm used to do sport everyday now, and when I don't, I miss something ! If we go to the beach, I'll try to do free diving.

MAY 12: 97 - Today is my rest day, but this morning, I really didn't feel like staying at home! I had to do some sport so I went to the gym and did my upper body training (I noticed some progress on shoulder press, which is my weakness), then finished by a short HIIT session. I get on a stationary bike, set the programm to Intervals for 5 min. That was about 6 high intensity periods with slow down periods in between. That makes very short periods (something like 20 seconds), but it's not configurable, so I ran for it. It was very interesting. First half, I was OK, but second half, was very difficult !! I spin as hard as I can, the bike vibrating from left to right, and myself sweating all the water of my body ! (I sweat so much since I drink 4L a day!!).
Very good feeling when it stopped, however I can't imagine doing this more than 5 min!!! I think I'll stay some time on 5 mins, and when I feel comfortable the entire sessino, I'll go for 6, 7 and so on. Another good thing I wouldn't do without JSF !! Thanks John!
Second update: the day did not end as well as it started (in term of dedication to my program!). We received relatives and had a big dinner (big compared to what I was supposed to eat). Wine, pasta and cake ... added to that, I skipped the meal #6. That makes 2 points off, one for the skipped meal, one for the cheat meal! Hard day for the challenge !

MAY 13: 96 - Missed update ! -1 point. Yesterday I've been riding my MTB but I felt very week... in spite a good breakfast (shake + oatmeal + banana). Probably the backward of the diet... Except from that, I meet my goals.

MAY 14: 96 - Very good and balanced 6 meals, very good training (upper body), with 5 min HIIT. I'll do HIIT at ending of every visit to the gym now. I weighed myself and after 3 weeks of programm, I lost 6 pounds, which is exactly what expected! Very good point, I go on! A friend told my that I will have to do this all my life otherwise the fat will come back. So what ? That sound normal to me know! I'm very happy because that means that I began to integrate it as a new way of life, and not a transitional phase in my way of eating. Right, I'm condamned to eat clean and do lots of training, and that sounded like a punishment in his mouth. But that's just living healthy ! Of course some people can stay feed and healthy, without doing so much efforts. But I'm almost 30yo and I begin to understand I'm not one of those !! So being condamned to eat clean and practice, of being condamned to be fat and ill... I did my choice.
Also, I stop talking about all that to the people around me. They always take it as a kidding purpose, or criticise, or try to demotive... I'm fed up. I do it for myself and I'm the only one concerned. I like what I do and that's all what is important to me.

MAY 15: 96 - I'm very proud of myself ! I've been eating with friends tonight. They ordered pizza, but I resisted to the temptation and eat some vegetables and ham ! It was not that difficult in fact cause I really did not want pizza, it seems I could not have been able to eat it, due to guiltiness ! They also had beer and I had a multi vegetables juice !
I did my legs training also, so a pretty good day !!! Will have my last meal now: shake and almonds.

MAY 16: 94 - Today was a very poor day for diet ... first, I had my cheat meal at noon. I've been eating to the restaurant with a friend. Although I've been reasonable (salmon, green beans and salad, diet coke, coffee), I did only 3 meals today. And... I had a glass of wine tonight. Which makes me 2 points off !! I did some cardio in the afternoon, and extra abs/lower back. I noticed some progress with abs (I use an ab crunch machine and I increased the weight).

MAY 17: 94 - Good day, 6 meals in spite of going to the beach, and upper body training after the beach.

May 18: 93 - -1 point because last night I skipped meal #6 (did not feel like having another shake...). Today, I will not miss it for sure, I'm even waiting for it!
I start to get bored of eating almost always the same stuf ... I definitely need to put some change in my diet. This weekend, I'll grab some ideas from the sticky about good food, and prepare a fresh new diet for next week!
I trained my legs today, very uncomfortable because of all the sunburns that I caught yesterday! Every year it's the same problem, I don't feel like I'm burning at the begining of the summer ... :)

May 19: 91 - Missed update. Yesterday I was at a party, and I've been quite reasonnable. Just 2 glasses of wine, and the most healthy food I found around. No cake, no chips ... but that was not exactly following my plans and looked more like a cheat day! -1 point then, as I had my cheat meal on wednesday.
I did not do my week end's bike ride, as I want to heal my tendinitis first. It's getting very good since a couple of days. I think that one more week or rest and I'll ride again. I still go on lifting of course, but today was a rest day.

May 20: 91 - Points are vanishing as the month go by! Hopefully there only 10 days left!
Today is a rest day too. I'm eating my meals but tonight I will eat out. I know I will be reasonnable (=no alcool, no fat, no sugars)

reniform

Mon, April 30th, 2007, 09:53 AM

GOAL: Cutting, hope to get to 12% bodyfat by May 31, 8% before the end of summer

COMMENT: I'm currently at 15.5% bodyfat from 25% (probably higher) back in November. I've lurked for a while and didn't really get my act together until late last year. My current goal is 12% bodyfat and I hope to hit it by the end of May. I was losing at the rate of 1% bodyfat a week for 3 weeks back in March when my diet was spot on, so I think this goal is a challenge but still attainable (I've never been below 15%, so I don't know how my rate of fat loss will change). I rarely miss a workout, but following my diet will be a challenge. I'm looking forward to making a lot of progress this month even if I miss my goal. Following this challenge should be just what I need to keep me on track.

WORKOUT SCHEDULE
Monday: Elliptical 40 min
Tuesday: Weight training: chest & triceps; 30 min incline treadmill after lifting
Wednesday: Running (3 miles)
Thursday: Weight training: back & biceps; 30 min incline treadmill after lifting
Friday: Elliptical 40 min
Saturday Weight training: legs & shoulders; 30 min incline treadmill after lifting
Sunday: Elliptical 40 min

MEAL SCHEDULE
4 - 6 meals a day with 1 cheat meal a week

STARTING STATS
WEIGHT: 215 pounds
BODY FAT: 15.5%
ARMS: 15.5"
CALVES: 16.5"
CHEST: 45"
FOREARMS: 13"
HIPS: 41"
THIGHS: 22.5"
WAIST: 38"

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

DAILY LOG

May 1: Everything went according to plan today, I ate all my meals (and more importantly didn't cheat) and got my lifting in, so I'm off to a good start.
May 2: Stuck to my meal plan and ran. Another good day.
May 3: All went well today. Had an especially good back and biceps workout plus I followed my meal plan. Now if I can just get through the weekend with just my one scheduled cheat meal...
May 4: My right quad was stiff today from running on Wednesday, but I stretched it out and got my time on the elliptical in. My diet was spot on even though I had to work late since a few of our servers were abending. I don't know if I'll be able to do legs tomorrow, but I'll still do shoulders and see how the leg feels Sunday.
May 5: Up late last night watching the fight, so I'm updating now. Decided to move legs to the 6th, so I did shoulders and traps today, plus my diet was spot on since I don't think I'm going to be able to work legs this week, so I'll probably lose a point due to that, but I still feel like I'm making good progress.
May 6: Sorry for the lack of updates, my cable modem went down and they should be out to fix it today (I'm at work now). I wasn't able to get legs in today, so there goes one point. Other than that, all went well.
May 7: My leg was still sore today, but felt much better after yesterday, so I rested again today. I also cheated on my meal plan, so there goes 2 more points leaving me with 97. On the plus side, I'm down about 4 pounds from last week (a good portion of that is water weight since I had a cheat weekend before the start of May) and about half a percentage point of bodyfat. I'm back on my meal plan tomorrow (well, today now) and my leg feels good so I'll have my weights and cardio in today. I'm glad I caught my slide before it got any worse.
May 8: Good day of following my meal plan and working out. Leg feels a lot better, so its probably not an issue anymore. Either way, I'm riding the elliptical tonight just to make sure.
May 9: Everything went well today and I got my cardio in. Plus, I'm done writing term papers and can finally relax.
May 10: Followed my meal plan and had another real good back and biceps day. A few years ago, I remember missing back day frequently just because I didn't enjoy it and didn't have the willpower to make myself go. Now, its probably my favorite workout.
May 11: Everything good today. Covered more distance on the elliptical than usual, so made an improvement there.
May 12: I had my one scheduled cheat meal today and I worked out (I switched to a 4 day split so I worked shoulders and traps today and legs tomorrow), so no points lost today.
May 13: Had a really good leg workout, but I had another cheat meal since my brother was on his way to boot camp and we had a bbq. Down to 96 points.
May 14: Got my cardio in and I stuck to my meal plan. Another good day, plus I'm down to 14.2% bodyfat. I don't know if I'll hit 12% by the end of the month, but I'm making good progress.
May 15: Everything went well today, followed my meal plan and had a good workout. I added some more weight to my weighted dips, which really motivated me.
May 16: Followed my diet well today and got my cardio in. I really didn't feel like doing cardio and put it off for about an hour but made myself get it in, so I'm proud of that.
May 17: Today went well, followed my meal plan and went up on pullups yesterday. Plus, it looks like I'm almost down another pant size. If I make it to 13% bodyfat by the end of the month, I'll be happy, since I'm right at or just below 14% now.
May 18: Sorta blew it today, skipped cardio and had half a pizza for dinner, still kept my calories below maintenance, but thats 2 points down so I'm at 94. I was pretty tired however, since I fell asleep at 6 on the couch. Strangely, I was a pound lighter the next morning.
May 19: I worked out today but I also had another cheap meal, so down to 93 points.
May 20: I made some real good progress on squat and deadlift today, but I had another cheat meal, down to 92. I better get my act together this week. My waist is right around 36" (need to check bodyfat percentage tonight) so I have made some good progress this month.
May 21: Followed everything to the letter today. Once I get back on the wagon its easier to stay on, but that first day is always a little rough.
May 22: Everything according to plan today. Switched my lifts around today as well since I had been following the same routine for the past 4 weeks and had a good workout.
May 23: No problems again today. Glad I am back on track. I'm around 13.5% bodyfat now, so I won't hit 12% by the end of the month, but this is the lowest I've been in years plus seeing all these changes happen is pretty fun.

drewrockinmn

Mon, April 30th, 2007, 12:29 PM

Okay, I'm in for my first run at the 100 challenge. May is going to be a very busy month, and therefore difficult to stick to my plans, so this might help! My biggest challenge will be a long weekend trip to the indy 500 over memorial day weekend (May 25-28). I will need to devise a strategy before leaving with some prepared, easy meals.

GOAL: Stay on track with fat loss

COMMENT: I want to be at my lowest weight since high school by the end of May. 204 pounds.

WORKOUT SCHEDULE
Monday: Elliptical Trainer, 45 mins (aerobic, fasted) (AM); Weight training: back & biceps(PM)
Tuesday: Elliptical Trainer, 45 mins (aerobic, fasted) (AM); Weight training: Chest & Triceps(PM)
Wednesday: Treadmill, 45 mins (aerobic, fasted) (AM)
Thursday: Elliptical Trainer, 45 mins (aerobic, fasted) (AM); Weight training: legs(PM)
Friday: Elliptical Trainer, 45 mins (aerobic, fasted) (AM); Weight training: delts & traps (PM)
Saturday Elliptical Trainer, 45 mins (aerobic, fasted) (AM)
Sunday: Elliptical Trainer, 45 mins (aerobic, fasted) (AM)

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

STARTING STATS
WEIGHT: 212.0
BODY FAT: ????????
ARMS: 14.25 inches
CALVES: 16.00 inches
CHEST: 39.5 inches
FOREARMS:
HIPS:
THIGHS: 24.75 inches
WAIST: 37 inches

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

DAILY LOG

May 1: Have all my food packed for the day, did my 45 minutes cardio this morning, and have my gym bag here for the weights on my way home! Weights went great, new program kicked my triceps' ASS. They are my weakest link right now, so they needed it. [100 points]

May 2: A busy day on the road, ate my chicken breast on my spinach salad w/olive oil cold so as not to lose any points. I wanna see Falhurk PAY! Cardio done this AM. Wednesdays are a rest day from weight training. [100 points]

May 3: I am all set for success on day 3. All my food is in the fridge here at the office, my cardio was done this morning, and the gym bag is in the back seat for leg day on the way home. I just switched up my leg exercises, so I'm all set for some nasty DOMS this weekend! I can't wait! My new plan of daily fasted AM cardio is great. I love the feeling of doing cardio in the morning, even though I can't WAIT for breakfast when I'm done, and I have much more energy in the gym when I lift in the evening. Weight this morning was down to 210.0. Must be the combo of all the extra cardio and shedding some water weight from last weekend. Planning a cheat meal on Saturday evening. BBQ cookoff challenge, I will be eating some pork shoulder, beef brisket, baked beans, and FALHURK SOUP! Ran my 1 Mile last night in 6:28. Not bad for a former fat kid! [100 points]

May 4: Got up and did the 45 min cardio this morning, even though I was sore from the 1 Mile last night. On another note, running in downtown Minneapolis, even though we have great air quality here, made my lungs burn like I had just sucked on the tailpipe of my car. Ick. Got all the food prepared and packed for the day, and ready to hit the gym on the way home. Should be in for another good day! All finished up as planned! [100 points]

May 5: Did my cardio extra early, ate my planned cheat meal (It was incredible!). We lost our BBQ cookoff (barely). Good day otherwise. [100 points]

pavel_twr

Mon, April 30th, 2007, 01:39 PM

GOAL: GET RIPPED - CUTTING
COMMENT: the summer is coming ..

WORKOUT SCHEDULE

Sunday:
Aerobics ~ 40 min Liss running (6:30 AM)
Weight training ~ Pecs (11:00 AM)

Monday:
Aerobics ~ 40 min Liss running (6:30 AM)
Weight training ~ Lats ,Middle and Lower Back (11:00 AM)

Tuesday:
Aerobics ~ 40 min Liss running (6:30 AM)
Weight training ~ Shoulders and Traps (11:00 AM)

Wednesday:
Aerobics ~ 40 min Liss running (6:30 AM)
Weight training ~ Biceps and Triceps (11:00 AM)

Thursday:
Aerobics ~ 40 min Liss running (6:30 AM)
Weight training ~ Legs (11:00 AM)

Friday:
Aerobics ~ 40 min Liss running (6:30 AM)
Weight training ~ none (11:00 AM)

Saturday:
Aerobics ~ 40 min Liss running (6:30 AM)
Weight training ~ none (11:00 AM)

MEAL SCHEDULE
5 Meals per day , no eating 3 hours before sleeping.

STARTING STATS

WEIGHT : 79 kg
ARMS : 37
CALVES : 41
THIGHS : 89

END STATS

WEIGHT : -- kg
ARMS : 38
CALVES : 41
THIGHS : 89

DAILY LOG -

MAY 1 (Score 100): the day started with excellent cardio session,with few Hard Rock songs my L.I.S.S almost turned into H.I.I.T .. and was
followed by a shower and a nice oatmeal.. then things got even better than i thought, i actually could keep a 6 meals today (should i increase my points ? :) ) and my weight workout took place at 17:00.
another thing i realized today is that I'm not sleeping enough, each night i sleep 6 hours at average -> NO GOOD! i need more time of sleeping to grow!
that is something i definitely going to work on..
now it's 22:30 and I'm on my way to drink another shake of whey protein, then I'm going to try get some sleeping ( = growing ).
more to come, soon..

MAY 2 (Score 97): crap! that how my day started this morning,
today i really found out why you should ALWAYS do some stretches before and after a workout , whatever it is ,cardio or weights.
i was enjoying my cardio session this morning, suddenly after 20 mins of LISS my calves started to hurt real bad .. i barely could complete the running. crap! that is how my day continued later on ,i found out my gym isn't working till 17:30 , and i finish my work usually at 17:00.
at first glance i thought to stay for the training, but some why all the people driving back home my way were off today, so i gave up..
and...... i missed post workout protein shake!! actually i missed a training today (-2 I'll go rough with myself on this) and a meal (-1). bad bad way to start this challenge.:(

MAY 3 (Score 97): Do you sometimes get the feeling "life is good" and "be happy don't worry" , i usually don't,
but this morning it was different.
From the moment i woke up , i knew this day will be great, and so it was.
no cheat meals, good cardio session, good biceps & triceps workout ( I've missed yesterday's workout) and good 5 clean meals.
I'm going out now , hopefully not to grab any junk.. :tu:

MAY 4 (Score 94): Today was my day off! i really proud that i could make myself sleep 7.5 hours this night, because usually when i know that i don't have to wake up to work tomorrow, I'm spending the night off on absolutely NOTHING, falling asleep by the sun rise, and wakeup in the middle of the day,
But not this time! i went sleeping early and woke up only one hour later than i wake up in the routine.
did my nice cardio (38 mins) , but unfortunately had to miss one meal (-1) , and had a cheat meal too (another -1), and like that wasn't enough had a milkshake before bed.. damn (-1)

MAY 5 (Score 94): Excellent day! ate my 6 meals, did my cardio perfectly and kept myself far from cheat meals.
the only thing that wasn't right is that i slept only 5 hours, after the bad date i had yesterday, so I'm going to fix that right now.
good night, see you tomorrow!

MAY 6 (Score 92): two words : " I suck...". Not only that i missed a meal today, i missed my pecs workout today too.
and... i need to get some sleep, so i'll probably skip tomorrow's morning cardio and do it in the evening..
it is only my 5th day at the competition and i already lost 8 points.. i don't know if i can make it to the finals..:nope: :doh:

MAY 7 (Score 92): Today i can honestly say i made myself proud.
it was a perfect day for losing points, that kind of day when everything goes wrong and it seems like someone watching you and trying to mess everything up. At first i slept 6 and half hours, for getting this sleep i had to skip morning cardio. Then one dude at the office bought a huge creamy cake, that kind which you just cannot resist , so i tricked my self, i cut a descent piece of that cake and... gave it to my college..
at the evening i made myself fill the cardio i missed in the morning and everything was back to it place.
Tomorrow i will have to miss morning cardio again (you will have to read to find out why) and i'm short on sleeping time, there is only 6 hours left,
so good night, Elvis has left the building. (no point reducing for today :tucool: )

MAY 8 (Score 89): wow!! Today was the worst day i had for years (in the personal life aspect)! and it is a fact! from the minute i wokeup i just wished this day will be over, i had so many issues in my personal life that i didn't workout at ALL! i know i will miss tomorrow's morning cardio too , since i HAVE TO SLEEP, my body is sore and tierd.. i must rest..
so lets see what we had today, no cardio (-1) , no weights (-1) and a cheat meal (-1).

MAY 9 (Score 87): Still on rehabilitation from yesterday (the worst day for the past few years) , i gave my body a 7.5 hours rest.. and i feel much better (thanks for asking). did my weight training today, but skipped the cardio (since i was sleeping) (-1) and ate some crap stuff (as chocolate chips cookies) (-1). no good at all! but the cowboy is getting back on the horse, hopefully tomorrow I'll be on the damn horse! :flex:

MAY 10 (Score 87): I'm Back! (in black, just like AcDc).. today was perfect! good cardio, good 6 meals, good workout.
what can a man ask more?
hopefully I'll keep it up just like today.. actually if it was possible i would raise myself few point for this day :claphigh:

MAY 11 (Score 86): Good day, bad night! did my cardio with a lot of fun (thanks to S.O.A.D - they are great!) and kept my 6 meals for the day.
The thing is, that I'm eating 6 time a day i don't count my calories, i think my doses are to high , and it blocks my progress.
in the evening i had nothing to do and i didn't want to burn time, so i ate a cottage and a bun and went straight to bed to get my 8 hours sleep.

MAY 12 (Score 86): Good Good day, since i went to sleep very early last night , i woke up this morning at 8:00 am , and it was Saturday!!!
did my cardio perfectly, ate my 6 delicious meals (thanks to my mom) , no trainings for today.

MAY 13 (Score 86): 7 Meals!! would you believe it? 7 clean meals... holy c**p!
this "May Challenge" really works, it keeps me going.. did my cardio , and my pecs workout, kept the food clean .. what more can i say?
excelent day , no point reducing for me..

MAY 14 (Score 85): good day! all as planned, and even more.. (three unplaned chocolate chips cookies = -1 points)
yesterday i'd remove the hair of my belly.. and i don't sure i like the results, instead of looking ripped, i look chubby!!!
i think i'll take the "June 100 challenge" too.. :D

MAY 15 (Score 85): IN THE MIDDLE, and i like the results.. good day , no reducing for today.

MAY 16 (Score 84): did my cardio , and my weights, but ate some crap (-1)

MAY 19 (Score 82): wow! i really feel like I've started relax to early, look at me ...
didn't update my page for 2 days, and almost let myself to give it up today too... :spank:
well the past 3 days were just fine! did my cardio and weight training (only at Thursday, as planned) ate my 6 to 7 meals.. usually no cheating..
Today i let myself to wake really late (11:00 AM) and did my cardio only at 15:00, and for the first time i didn't enjoy it at all...
it was all dusty and hot , outside, i couldn't keep up the right pace , i was running 163 BPM (which is to fast for LISS) or 130 BPM (which is basically walking).
After 31 minutes i decided to give it up, and go back home, my excuse was that my throat was ill, and i have pain in my right ear, and i have this cool vacation coming up the day after tomorrow, and I don't want to be sick instead of showing off my 'brand new & improved' abs :bb:
I'm going to sleep now, write the rest tomorrow, good night :tu:

MAY 20 (Score 82) : wow!! 3 word for ya all : "POWER OF WILL" , today was what i call "on the run" everything has changed since a special visit i had today to other city, but i woke up earlier today and completed my cardio, then i did a PM chest weight training.
I'm satisfied with the results of this day! tomorrow I'm going to vacation for 4 days to a fancy 5 stars hotel in the red sea! it is going be fun, parties all night, drinks and of course trainings.
I'll try to keep my commitment to myself and eat 5 meals a day + cardio + weights.
If they will have an Internet there I'll post my stats, otherwise I'll write when I'll be back! :gl:

MAY 21 - 24 (Score 73) THE VOCATION, it was a fitness disaster
i sometimes made cardio only, than other times i did weight training, couldn't keep a consistent food intake, and got back home ill

MAY 25(Score 71) - still suffer from that annoying ear & throat infection i catchup in my vacation.. can't do my cardio (-1) , nor eat at all. i ate only 3 times today... (-1)

MAY 26(Score 69) - Another day of illness... damn i feel like my throat and left ear is going to explode... I'd took a whole bunch of medicine and it didn't work at all.
Again i missed my cardio , and because of that throat pain i can't eat normally so i eat usually very small portion and they are full of crap.
this damn illness took to many points in too few days :(

MAY 29(Score 69) - i don't like this... where is the passion , where is the serious attitude for the competition??
i don't know what's going on with me ...
Today was good (no point reducing) but tomorrow I'm going to another trip , so there will be no cardio nor weights till next week, i bet I'll crappy food too

wintryweather

Mon, April 30th, 2007, 03:32 PM

GOAL: Cutting

COMMENT: I want to weight 57 kg or less by the end of this month.

WORKOUT SCHEDULE
2 hours per day.

MEAL SCHEDULE
Max. 1500 calories per day, no cheat meals this month.

STARTING STATS
WEIGHT: 60 kg
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

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

DAILY LOG (Each entry will be completed the day after)

MAY 1: Went to look at a dog. Left 9 in the morning, came home just before midnight. No exercise, and the last meal of the day has to concidered a cheat. I have a dog!
-2 points [98 points]

MAY 2: Still much work with the dog. Second night sleeping on the kitchen floor in a sleeping bag. As for yesterday, I had two hours exercise, except I would have done it in an hour if he would just behave. Food was super until the last meal last night. Got my period today, at last. It should help.
-2 points [96 points]

MAY 3: Dog, dog, dog, school, dog, dog, dog. No real exercise (except training the dog to walk properly in a leash...) and a little "cheating" (wrong choices and a lil' too much...). Sleepy as #... Pardon.
-2 points [94 points]

MAY 4: I exercised more before I got a dog. What can I say, atleast I'm going to be sleeping in my own bed this weekend. If I leave him in his leash so I can go jogging (can't do that when he doesn't know how to walk with / without a leash...), he barks his lunges out. Same thing if I leave him inside. I also spend a lot of time training him. School work has been put on hold this week, but it can't continue this way. Test and an assignment due on Monday. -But I'll get better!
-2 points [92 points]

MAY 5: Perfect!
-0 points [92 points]

MAY 6: Only 1 h exercise and a diet out of control. Getting meds for my ADHD on Wednesday, can that be the answer to my problems?
-2 points [90 points]

MAY 7: What can I say... Subtract me a point for food and one for lack of exercise... It was good until I was at the store, and for some reason, today they had my favorite ice cream, favorite pint of ice cream... Naturally there was only one left... Chocolate Chip Yoghurt Ice Cream... A gift... I mean - uck, unhealthy!
-2 points [88 points]

MAY 8: Yikes, I almost forgot to update. Bad news; deduct me two points, good news; I've started on Ritalin! Milestone! I've walked the dog a lot, but I guess it doesn't constitute as real exercise. He has to pee on every bush and sniff things up and down. And then there is the training, leash, name, sit, stay, come... I'm exhausted, just not physically.
-2 points [86 points]

MAY 9: You are only getting one point! Food was excellent! I can't believe how well I've slept since I got the dog. I'm tired all the time, because I don't sleep enough (early mornings), but I fall asleep right away.
-1 point [85 points]

MAY 10: Lack of exercise. (My PE teacher thinks so too...). Food was good!
-1 point [84 points]

MAY 11: I jogged in PE, but not for two hours. Hehe, no way. Diet was excellent.
-1 point [83 points]

MAY 12: I definitely deserve to lose a point for diet, but it's tempting to keep the point for exercise. To be fair, I can't, but it was an active day!
-2 points [81 points]

MAY 13: Minus 1 point, this time for diet.
-1 point [80 points]

rapp

Mon, April 30th, 2007, 04:17 PM

Rapp's Official "100 Challenge" post

GOAL: Cutting - 260 lbs.

COMMENT: I need to kickstart my faltering fitness plans so that I can hit this year's goals. I cheated all of April, so I know I'm carrying some extra water weight; I believe that I can drop 15 if I dedicate myself.

WORKOUT SCHEDULE
Monday: Weight training: Chest/Arms (AM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Wednesday: Weight training: back & legs (AM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Friday: Weight training: Chest/Arms (AM)
Saturday Stationary bike, 45 mins (aerobic, fasted) (AM);
Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM)

MEAL SCHEDULE
Six meals per day, one cheat meal per week, one night of drinking per week (3 20oz beers...no more)

STARTING STATS
WEIGHT: 275 pounds
BODY FAT: ???
ARMS: ???
CALVES: ???
CHEST: ???
FOREARMS: ???
HIPS: ???
THIGHS: ???
WAIST: ???

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

MAY 1: Starting off with a solid day. Did my biking, I've eaten my meals, and I'll be getting in some bonus exercise tonight with some ping pong action 8) . (100 points)
MAY 2: Had a late night last night. Didn't want to get up this morning, ESPECIALLY for a leg workout. But I John Stoned up and got out of bed and did my thing. Gonna need to get to bed early tonight if I'm gonna make it through the week. Had my scheduled cheat meal for lunch today. (100 points)
MAY 3: Did my biking. Ate my meals. Crying from DOMS from leg workout on Wed (100 points)
MAY 4: :lol: I suck. After all that bragging about avoiding donuts and croissants, I had a couple reese's peanut butter cups last night. Not really a huge deal to have a flub like that once a week, but that's still one point off for me :( -1 point, 99 points
MAY 5: Solid day today Meals good, rode my bike. 99 Points
MAY 6: Good day. My lunch was close to being a cheat meal. My folks took me out for lunch/dinner for my birthday, and I got a steak and plain sweet potato. Protein and a carb, I'm not gonna count that against me. Especially since I went through all the trouble to avoid the bread basket! Rode my bike, and got a little bonus cardio when I mowed the lawn 99 Points
MAY 7: Another good day, with a really good workout. 99 Points
MAY 8: Went out to dinner tonight with a friend and had an unscheduled cheat. Next few days will probably have a couple more since it's my birthday on Thursday and everyone seems to want to take me out for dinner :lol: Oh well. I'll do what I can. -1 98 points
MAY 9: It's gonna be tough to make it the next few days without losing a lot of points :-\ Skipped my workout, but meals were fine. -1 97 points
MAY 10: Skipped my morning LISS :( Meals were fine -1 96 points
MAY 11:
MAY 12:
MAY 13:
MAY 14:
MAY 15:
MAY 16:
MAY 17:
MAY 18:
MAY 19:
MAY 20:
MAY 21:
MAY 22:
MAY 23:
MAY 24:
MAY 25:
MAY 26:
MAY 27:
MAY 28:
MAY 29:
MAY 30:
MAY 31:

Echo

Mon, April 30th, 2007, 04:39 PM

GOAL: Cutting.

COMMENT:Possibly dropping down to 205lbs by the 31st.

WORKOUT SCHEDULE:
Monday: Weight training: Chest & Calves & Abs : MISS 30 min
Tuesday: Weight training: Legs & Shoulders : MISS 30 min
Wednesday: Weight training: Back & Arms : MISS 30 min
Thursday: LISS 2 hr
Friday: Weight training: Full Body : MISS 30 min
Saturday
Sunday:

MEAL SCHEDULE:
4 - 6 meals a day with 1 cheat meal a week and 1 cheat snack per week.

STARTING STATS:
WEIGHT: 220 pounds
BODY FAT:
ARMS: 14"
CALVES: 16"
CHEST: 44"
FOREARMS: 11.5"
HIPS: 41"
THIGHS: 26.5"
WAIST: 44"

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

DAILY LOG

MAY 1:
Did my chest day and 1 hr of MISS! Also had a complete physical today... Had all meals. -0 points [100 points]

MAY 2:
Did my leg workout day and 30 min of MISS. All meals on schedule had my cheat snack today. -0 points [100 points]

MAY 3:
I had to switch my back and arm day because I did that on April 30th. So today I did my 2 hours of LISS. Now my days are in line with my M-F schedule. Walked on the boardwalk here. All meals on schedule. Ran low on calories for my meals so I had a protien shake for my scheduled 5th meal. Looking forward to my full body workout tomorrow. Big presses and rows! I will probably lose a bunch of points this weekend.... Friends wedding so the drinking will probably equal more than 1 cheat meal.... Wonder how I'm gonna count that? BTW: Body weight is dropping! Yeah! 4 lbs lost this week! -0 points [100 points]

MAY 4:
Did full body work out and had all meals. However i missed the update. -1 points [99 points]

MAY 5:
Had all meals. Day off workout. Missed update. -1 points [98 points]

MAY 6:
Cheat meal(s). Day off workout. Missed update. -2 points [96 points]

MAY 7:
Had Cheat Meal. Missed workout. -2 points [94 points]

MAY 8:
All meals on schedule. Great workout. But missed the update! -1 points [93 points]

MAY 9:
Missed a meal! Forgot MISS running. -2 points [91 points]

cinneday

Mon, April 30th, 2007, 05:30 PM

:nod: In...

GOAL: Lower BF%

COMMENT:
May 1st: Good morning ride to work. I got a flat tire in the afternoon, unable to complete ride home. -1.
May 2nd: Flat tire, Getting new tube and repair kit but no biking today. -2.
May 3rd: Tire fixed, spare tube. Good to go, but I have a combination of things to do including working really late tonight. -2
May 4th: Back on the bike and happy!
May 7th: Bike=good, addendum to my challenge: Take vitamins every day=good
May 8th: Bike=good, vitamins=good, addendum to challenge: No fast food or soft drinks.
Need to purchase scale and mini tripod for my camera to document progress.
May 9th: B=G, V=G, NFF & NSD=G. Another flat tire this morning (big ass nail through the sidewall), replace in 10 min. but the tube is ruined and the tire will need to be replace. I am frustrated but will rebound.
May 10th:I am having a very bad day! No Bike=-2, V=G, NFF & NSD=G, From about 10am on the 9th until about 2pm on the 10th was a really long dark day. The 6penny nail through my tire and everything that could go wrong did. This kind of run would normally throw me into a funk, but I recovered and ran my first 5k in a long long time (+1). I was not stellar but I did well and will hit it again next Thursday.
May 11th: B=G, V=G, NFF & NSS=G.
May 12th: V=G, NFF & NSD=G, My legs are experienceing some severe DOMS. I might be trying to do to much.
May 13th: V=NG -1, Had 3 beers watching the game -1
May 14th: B=G, V=G, NFF & NSD=G. Leg are still sore and stiff after not moving but feel ok when warmed up. Biking today was awesome.
May 15th: B=NG -2 (rain), V=G, NFF & NSD=G
May 16th: B=G, V=G, NFF & NSD=G
May 17th: B=NG -2, I had decided not to bike today because I planned on running 5k in the afternoon +1. V=G, NFF & NSD=NG -1. I ate 2 fried chicken fingers and a 1/2 peice of cake.
May 18th: B=G, V=G,
May 19th: V=G, NDFF & NSD=G.
May 20th: Extra day of biking...Makes up for Thursday +2. V=G, NFF & NSD=G
I also bought a nice scale and have my mini tripos for my camera. I am now ready to start monitoring my stats and appearance.
May 21st: B=G, V=G, NFF & NSD=G
May 22nd: B=G, V=G, NFF & NSD=G
May 23rd: B=NG -2, V=G, NFF & NSD=G
May 24th: B=NG -2 (busy with MD prep), V=G, NFF & NSD=G
May 25th-29th: out the house..kicken it memorial style.
May 30th:Tired as hell from Memorial day weekend. Lots of activtities and not the best diet. I will run tommoro but am picking challenge back up in June
WORKOUT SCHEDULE:
Monday: 1 hr. LISS morning and 1 hr. LISS afternoon
Tuesday: 1 hr. LISS morning and 1 hr. LISS afternoon (Tentative...Chest and shoulders)
Wednesday: 1 hr. LISS morning and 1 hr. LISS afternoon
Thursday: 1 hr. LISS morning and 1 hr. LISS afternoon (Tentative...Biceps and triceps)
Friday: 1 hr. LISS morning and 1 hr. LISS afternoon
Saturday Off
Sunday: (Tentative...Legs and back)

Nuke

Mon, April 30th, 2007, 06:59 PM

GOAL: Cutting

COMMENT: I want to reduce my body fat by 15% and my weight by 20 lbs in the next 30 days.

WORKOUT SCHEDULE
Monday: Treadmill 30 mins (aerobic, fasted) (AM);
Tuesday: Chest and Shoulders / Cardio Post Workout
Wednesday: Treadmill, 30 mins (aerobic, fasted) (AM);
Thursday:Back Bis Tris
Friday: Treradmill, 30 mins (aerobic, fasted) (AM);
Saturday: Legs and Abs / Cardio 30 minutes after workout
Sunday: Rest

MEAL SCHEDULE
Six meals per day, two cheat meals per week only on Sundays.

STARTING STATS
WEIGHT: 296 pounds
BODY FAT: 29%
ARMS: 18"
CALVES: 17.5"
CHEST: 53.0"
FOREARMS: 14.5"
HIPS: 48.75"
THIGHS: 27.0"
WAIST: 47.0"

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

May 1st : 100 points

Workout done - Chest and Shoulders 4 sets per body part 6-10 reps
Cardio done - Post lifting on an empty stomach
Diet - Still in tact about to have lunch- Had low fat high protein home made breakfast wrap today.
BF Update , I had it done in the gym this am amd I am 31% BF not 29%.

John this is right I hope ! :-)

May 2nd : 100 points

Woke up at 5:45 and hit my cardio for 25 minutes and a five minute cool down.
My diet is in tact still as i PRPARE MY MEALS THE NIGGHT BEFORE !
I was about to give up at 20 minutes and the video by Sugarland " Settlin" came on. Then the Shakira and Beyonce video back to back. Thanks MTV !

May 3rd :99 points
I had a great workout this m @5:30. Back/ Bis and Tris then I did cardio for 25 minutes

( The reason I lost a point is I went flats fishing with a friend and was in a hurry. I forgot to pack food AND he brought an 18 pack of beer. I didnt drink a ton ( 5) :-(. But either way I lost a point.

I will be back in the saddle again in the am. ( Damn only the 4th day and down one point.)

danny

Mon, April 30th, 2007, 08:00 PM

I am in, although it is 9.40am on 1 May 2007, Aussie time. I hope I am not too late.

GOAL: Consistency. Eat well, train well. Complete 1 month of self focus (fitness). Drop some kilos and feel better about myself.

COMMENT: I have had a terrible stop/start year. Just as things get better, they have gotten worse. It's time to pick up the pieces and move forward. I am not setting unrealistic expectations on myself. I want to find the commitment I lost.

WORKOUT SCHEDULE:
Monday: Off
Tuesday: Cardio LIIS 1 hour fasted, Weights - Back/Traps
Wednesday: Cardio LIIS 1 hour fasted , Weights - Chest
Thursday: Cardio LIIS 1 hour fasted, Weights - Legs/Abs
Friday: Cardio LIIS 1 hour fasted , Shoulders/Arms
Saturday: Cardio - 1 hour fasted
Sunday: Off

MEAL SCHEDULE:
Aiming for 4-6 meals per day inclusive of one meal replacement shake.

I wont be counting macro nutrients but I will cut out soft drinks (sodas), fruit juices, chips, chocolates, fast food. I will reduce my carb intake and use clean carbs only. I will have one cheat day on a Sunday where I will try and eat a little more freely but not over the top.

UPDATES:
I will provide updates every day or second day on progress.

Necross

Mon, April 30th, 2007, 09:11 PM

Dropped out.

BenKingsley

Tue, May 1st, 2007, 12:12 AM

OK, I am new to the forum this is my first post and I am starting it with the May challenge.

GOAL:
My goal is to gain muscle mass/lose body fat. To be more specific:
1. I want to be able to see my abs & obliques
2. See the veins in my biceps
3. Weigh 215 lbs+
4. Create a new lifestyle
5. Feel healthy, alive, full of energy & passionate about life

For me it is more than a fitness challenge, it is a challenge to myself. To prove to me that I can make my life to be anything I desire, beginning with my fitness/health. By improving & growing physically I know my spirit will grow stronger. I will find a renewed energy & passion for life and all of it's possibilities.

I am starting this as a 3 month plan & taking it 1 month at a time. I might find that I change or modify goals as I learn about myself and how my body reacts to different things.

WORKOUT SCHEDULE WK OF TUES 5/1-MON 5/7
Tuesday: am-Cardio-Treadmill 20-30 min (pace/incline/speed); pm- Chest
Wednesday: am-Cardio-Bags 20-30 min (boxing/kickboxing/MMA); pm-Legs
Thursday: am-Cardio-Bags 20-30 min (boxing/kickboxing/MMA); pm-Back
Friday:am-Cardio-Treadmill 30-45 min run); pm-Core
Saturday: am-Cardio-Bags 20-30 min (boxing/kickboxing/MMA); pm-Shoulders
Sunday: am-Cardio-Treadmill 20-30 min (pace/incline/speed); pm- Arms
Monday: am-Cardio-Treadmill 30-45 min run); pm-Core

MEAL SCHEDULE
5-6 high protein meals per day.
Daily supplements-creatine + protein powder
Pre + post-workout protein/creatine.
Minimum 2 servings fruit/veggie juice per day.
2 servings olive oil + apple cider vinegar per day.
Fruit or veggie with every meal.

STARTING STATS
WEIGHT: 230
BODY FAT: ???%
ARMS: 15.5"
CALVES: 18.25"
CHEST: 44.50"
FOREARMS: 12.5"
HIPS: 39"
THIGHS: 27.5"
WAIST: 39"

5/1/07
Good day today. Did morning cardio & pm weights. Little disappointed in how much strength I have lost over the last several months. Time to get back to the real me. Made my meals so far today. I am going to get my last meal in before bed tonight. I am going to give me self a 100% today. Day 1 in the books. Look forward to posting another great day tommorow. (0) 100

5/2/07
Good day again. Did morning cardio-bag work (always intense & tiring). Evening was leg day-always the toughest, I worked til I was sick. Diet was good. Proud of my consistency, can't believe how much I have let myself get out of shape. Can't wait for the end result. (0) 100

5/3/07
Another solid, disciplined day. Did morning cardio-bag work again. My upperbody is sore & tight everywhere...feels good. Diet was consistent. I missed 1 meal & did not load my creatine as planned. So I have to deduct a point for that. Did back in the evening-not a spectacular workout (got interrupted), but I was there & I followed through. Feeling some momentum. (-1) 99

5/4/07
Consistent day. Body is aching everywhere-I am going to take a rest day tommorow. I ran 20 min this morning for cardio. Evening was core workout. Diet was good-5 solid meals. I am suprised I have not had any desire for junk food/cheat food. This weekend I will probably have a cheat meal, but I can't think of anything I am craving. I need to be more disciplined about getting my supplements-creatine, protein powder, olive oil/apple cider vinegar. I will make a point this next week to step it up on those issues. Good day, good week. (0) 99

5/5/07
No workouts today. This was a planned day off. It felt good to let my body rest. Ecspecially after not working out for some time & being extremely sore. I remember times before where I have let myself go & remember how I go through the sore stage, and am always suprised how fast my strength/conditioning come back.
This time I expect it to come faster because I have not gotten in terrible shape. I have only lost some muscle mass + strength. I believe the mass will return in a short time. I am going to approach it very systematically this time. Being regimented/disciplined on my excercise (1st priority), diet, supplementation. I believe each week as I evaluate the previous week I will adjust & improve on the week before.
This week I learned I need my diet/supplement set up on a daily checklist/spreadsheet. I do very well w/ to-do-lists. I enjoy checking things off, it gives a constant since of moving forward/momentum. Plus, it keeps my on track. I don't have to worry about what I have to eat, or when, or how many meals are left, have I taken this supplement,etc. So that will be my improvement this week.
The workout routine is fine for now. After a couple of cycles of doing the same routine I will evaluate if I am hitting each bodypart frequently enough or heavy enough. I know I want to emphasize arms & abs. So maybe as I get more muscle endurance + strength I will add bis'w/back + tris w/chest plus keep my arms only day. I have 2 days a week dedicated soley to core & cardio, plus everyday I have cardio to reduce bodyfat.
Today I was proud of myself for doing good & sticking to my diet. I went to a friend's house to watch the DLH vs Mayweather fight & I took with my an apple, bananna, beet juice. I knew they would have snack food & beer. I stuck to my diet 100%. Good Job! (0) 99

5/6/07
Quite a day today! I am posting this the next day (Mon). Yesterday started on track & normal. I did morning cardio-bag work for 30 min. Post fight shake,etc. Took my meals on the go. Ate a planned cheat meal @ TRex resteraunt-Fried fish, fried shrimp, french fries, caesar salad, small ice cream. That was all good tasting, but afteward felt tired & bloated-but hey once a week is worth it. Then on our way home we get a call on the cell phone that the river at our house is flooding & we have to clear out the garage/gym. So we rushed home & I had to pack up my gym. So I missed my evening weights. Out of my control, but still missed the workout. That took a few hours so when I was done, I just ate what we had which was leftovers from eating out. So I had 2 cheat meals (both the same) & in addition I ate half a loaf of Amish bread. So when the day was done I missed wght train (-1), extra cheat meal (-1), missed meals/supplements (-1). Total (-3) 96

5/7/07
Today picked up where yesterday left off. It rained several hours last night & the water rose even higher. We thought we would have to move my grandparents basement out. Our neighbors down the street had water fill their basements. So my gym was not set up for morning cardio-I missed that cardio session. I ate good & consistent throughout the day, but did not do well on my supplements & missed a meal. I did however, do my evening weights in the middle of the flood w/ lots of distractions-and still completed it! Good job! I finished strong. So hopefully, things will settle down & tommorow I will be more structured & on a routine. I reallly need to get the diet spreadsheet finished wi/checklist. I do much better when I make myself be structured-no matter how bad I do, I still always do better than had I not had any checklist. I will get it done tommorow. (-1) supplements, (-1) missed cardio, (-1) missed meals + ate extra peanuts. Total (-3) / 93

5/8/07 Tues
I slipped the last couple of days. My routine has gotten thrown off since Sunday. I got behind on my trading work & took me Mon + today to get back on track. I still need to make/print spreadsheet. I missed cardio this morning (-1). I was up to late last night & slept later than I should have this morning. I had to allow for at least 1 hr to set up for morning trades & it squeezed out my cardio time. Diet still not structured/planned. I hate taking a point away for not being structured, because I have been eating clean food. Just missing supplements on a planned sched/ooil+vingr/veggie juice. So have to take (-1) for diet. I did have a great evening weight training-did arms. Feel good, not crazy Rocky Balboa motivated-but feel determined & disciplened. I know motivation will come & go. I will work on keeping it consistently & raising it several levels. Good momentum. (-2) / 91

5/9/07 Wed
Great Day! Got back on track. AM-Cardio-treadmill 20 min cycles x 2 sets. Stuck to diet, ate all meals. Took supplements. Did PM-Weights-core. Made diet/excercise spreadsheet for daily & a spreadsheet for weekly summary. Great day! Great momentum. Tanned for the first time today. Will follow spreadsheet/sched tommorow expect best day yet. (0) / 91

5/10/07 Thurs
Another great day. AM Cardio-treadmill 30 min. Ate clean, schedule/spreadsheet helped. PM-Weights-Chest. Was a liitle stronger on chest vs. last week-so that's good. (0) / 91

5/11/07 Fri
Not a great day as far as training goes. I missed AM Cardio, went down to do it & my grandfather was unloading firewood off of trailer. I was running late to begin with, I only had 20 min exactly before market opened-so I was tight already. I decided it would be to rude to workout while he was outside the door busting his butt moving wood-so I stacked wood with him & ended up skipping cardio. Then during the day I had issues come up with a big loan we are working, so I had to run downtown to meet with that client, which was when I was suppose to do my leg workout. When I got back I had to leave to go to MMA fights to see a friend fight. Therefore, I missed PM weights. However, I did score a great moral/discipline victory. I went to the fights with Jeff & 3 other guys. All of them were drinking before the fights & all during the fights. I told myself I was not going to drink a drop before I left & mess up my diet. I was the only sober guy in the place, I had 3 bottles of water & did not eat anything-no booze, no junk food. Great job on a hectic unscheduled day. I controlled what I could & stayed on track w/what was in my control. (-1) missed cardio, (-1) missed weights, (-1) missed 1-2 meals. (-3) / 88

5/12/07 Sat
Today was my daughter's birthday. It was a very busy day with last minute preparations to get the house ready for the party. I missed my morning cardio (-1), had to get out early & run errands-no excuse, still. When I got home, I did manage to squeeze in my weight training-legs. It was a great, brutal workout-I felt sick afterwards. I did great on diet up until the party. At the party I did great other than, 1 piece of cake (-1). It wasn't my planned cheat meal for the week. My planned cheat meal is tommorow morning for Mother's Day. The party lasted until late in the evening (8pm), so I missed a couple of meals in there (-1). But, all in all it was a pretty good day. I could have blown my diet while I was busy running errands all morning-but I didn't. Plus, it took discipline to squeeze in a leg workout. It would have been much easier to make excuses than squeeze that hour+ workout in 90 degree weather. I am being consistent and managing my everyday life as well as sticking to my plan. It has not been 100% perfect, but I am fine with that as long as I am consistent & remain focused and motivated. Keep it up! (-3) / 85

5/13/07 Sun
Today was Mother's Day. I had a planned cheat meal for breakfast. Did not do morning cardio (-1). I was dragging so much, I took a nap again at 12:00. I did not feel like working back today-but I did. I had a lot of distractions (watching the kids) & got off to a rough first half. But, I hung in there & finished with about 8 good sets of deadlifts (tough lift) & dumbell rows. So it felt great to hang in there & finish strong. Meals were not that great, skipped a couple of meals, had an extra bowl of homemade icecream & some peanuts (-1). But, did great with the weight training. I need to stick with cardio EVERYDAY this week-that is my main objective (of course along with my daily weight training). Diet is secondary, I need to be more regimented with it (premade meals) & eat more consistently. Keep up the great work. (-2) / 83

5/14/07 Mon
Good day today. Morning cardio-bag work 24 min-good workout. Meals had 4 clean, cutting calories a little so not worried about getting 5-6 meals-am focusing on cardio/toning. PM workout-core. Good workout. Everything on track. (0) / 83

5/15/07 Tues
Great day today! Did not want to get up for morning cardio. But, did & loved it. Did not feel very good starting off-muscles a little sore & mind fuzzy. But, a little time into the run I felt super. Got a real good cardio high to start my day-unexpected & great reward for pushing myself. Meals went great-had 4. Am working on getting a loan closed that is causing stress. Was not motivated that much today, but was disciplined & that gives me great satisfaction after the fact that I overcame the stress & stuck to my gameplan of being disciplined & getting 2 workouts day in. PM-shoulders. Not the greatest workout, but very rewarding because of the fact I made myself do it. And relieved stress by doing it. I have momentum & can feel it. Keep going one foot in front of the other. One step @ a time. I did my job today. Tommorow take that one step again & just keep focused on the day @ hand & stick to my commitment I made to myself. Great Job so far! (0) / 83

5/16/07 Wed
Great day today. Did first cardio session @ 40 min in the AM-great run. Clean meals, have been consistently getting 4 meals vs. 5-6 meals day. Just have not had the appetite, I'm not going to worry about it right now. I have only lost 4 pounds as of today-weigh 226. That's good I do not want to lose a lot of weight-just tone/tighten up. I would be thrilled if I am able to stay in 225+ range. It has been since December since I lifted heavy & bulked up, so I think I will be able to stay in 225+ range by adding muscle back on (which should come back fairly quick-I was not in terrible shape) & losing fat/tightening up. Had a grueling arm workout today-1 hr 40 min just on arms! I took out some serious aggression on my arms-felt great. I am going to consider this next time doubling up on arms during the week (i.e.-doing Bi's on Back day & Tri's on Chest day-then still have an arm only day, but on that day do less exercises per bodypart. Arms is turning out to be my longest & toughest workout. I am doing 4 exercises each-bi/tri, at 4 sets each. I will consider that this weekend. Good day. (0) / 83

5/17/07 Thurs
Good day. AM cardio-bagwork (spd bag-leg kicks-hvy bag-grnd'n'pnd bag). Not real energetic or fired up for workout, but glad I did it. Had 5 meals today-and was out @ the office & took my meal with me-stayed on track. PM-did core/abs-again was tired/sluggish/not in the mood & by the time it was over I ended up having a pretty good workout. Great day-tenacious & disciplined. (0) / 83

5/18/07 Fri
Today was my day off. I have it scheduled to do nothing excercise-wise. But, I did run for 30 min & it was not a great run-but it felt great. Diet was fine. No weights. Tommorow am going to try new workout routine in place of what I have been doing. I feel like my muscles have adapted/built up some endurance and I don't feel like my current routine is hitting all the bodyparts often enough. It is a 7 day cycle-chest-legs-back-core-shoulders-arms-core. I do alot of exercises per body part each day I do-but I feel like they are to spread out. I am going to try a split routine starting tommorow-chest/tris-legs/core-back/bis-shoulders/core. I have done this before & I saw some of my greatest growth size wise. It takes a real commitment to hit the weights 2x day + mix enough cardio in with it. But, it will pay big dividends-ecspecially if I step up cardio with it. (0) / 83

5/19/07 Sat
Great day!! 1st day of split routine. AM-chest + 20 min cardio/treadmill(cycles x 2). PM-tris + 24 min cardio/bag work (cycles x 2). Diet OK, had great day for supplements. I believe this split routine is the secret along with 40+min/day cardio. I know it will take alot of dedication-but in the end it will be worth far more than the minimal sacrifice. Do it! (0) / 83

5/20/07 Sun
Great day! 2nd day doing split routine-it definetly takes more discipline. But, on the flip side of that is-the reward will always be of equal or greater value. Started the day with Bi's, 3/4 of the way through had to take my son to kickboxing. I took my weights w/me & finished the workout + I did my AM cadio (bagwork-cycles). Then in the early afternoon I did back. I am amazed at how quickly my body is adapting to the diet/excercise. I was full of energy today-which is suprising since I have done my first 2 days of split routines. Thank you Lord. Diet was great-had 5 meals & did great on supplements. Keep it going! I shaved my body to see clearer results-it works it reallys shows more detail below the fur (ecspecially legs). I can visibly see the changes which is great & my clothes all fit differently now (tighter in shloulders/arms & pants need couple rungs on the belt tighter. Great! (0) / 83

5/21/07 Mon
Busy day. I knew last night when I went to bed that I was going to be racing the clock in the morning. I missed AM-cardio & AM weights (-1). I am not going to take a point away for missing AM weights. I can't be to critical of myself. I will require of myself that I do AM cardio & PM weights, or AM weights & PM cardio. Twice a day workouts. With the goal of both everyday AM cardio+weights. We will see how that goes. I am not sure what minimum standard should be on cardio per week. Probably everday & at the minimum 5 days week. Meals were OK. PM weights was legs & I went there with bad intentions & I beat my legs up tonight. Felt great1 (-1) / 82

5/22/07 Tues
Did not do morning cardio or AM weights (-1). A bit preoccupied with work (stocks & mortgage) + a little just blah! I did do PM weights-shoulders, pretty good workout. Meals were OK-had 5 meals-kept them all clean meals, which was good since I was out running 1/2 the day. i am doing good sticking with the program even during busy/unmotiveated times. Keep it up. One step at a time-I don't have to be an overachiever everyday. Just stick with the program. (-1) / 81

5/23/07 Wed
No AM cardio, but I did do it in the evening. Good job. Need to work on getting up earlier & allowing enough time for cardio/weights & getting set up for trading. Did PM weights core. Diet good. (0) /80

5/24/07 Thurs
Did split routine today. Great job! Did AM chest. Then did PM tris + added a couple more sets of chest & did cardio. Great workout day. Diet was good also-5-6 meals. Doing great. (0) / 80

5/25/07 Fri
Good day today. Did mornign cardio-did bagwork this morning. Did bagwork for the first time using only MMA gloves. It tore my nuckles & fingers up. I don't know if if will do that or not anymore. I know I do it enought the skin on the knuckles will toughen up. The first is always the worse. Just like conditioning the shins it takes getting used to & getting thekin used to it. Canvas grnd'n'pnd bag doesn't help. Did legs this afternoon. I did it early (3:15pm) & I mixed it up this time on legs. I want to switch up my workout everyother time now that I am doing split routines & getting each bodypart 2x wk. So last leg workout was squats,leg presses, leg curls, stand calf raises. Today was hack squat, farmers walk, leg extensions, seated calf press. It mixes it up & it is not the same workout each time for each body part. Plus, I have been trying to limit my workouts to 45 min-1:20 min. I don't want to be in the gym 2x day @ 1+hr each. It gets old. It seems like doing splits breaks it up & gives me the energy to be quicker + more intense on each workout vs. one long drawn out event. I can go into the gym & hit my desired intensity more consistently even when I am not highly motivated to go workout. Because, I can always say to myself come on 45 min & I achieved my fitness goal for the day vs. the other way of thinking like man, I got leg day today & I don't feel like spending 1:30 min killing myself. Now I think of it as, 45 min all you got & get out. It works great I have been enjoying it & splits seem to make it alot easier. Plus, the best thing is I get to hit each bodypart 2x wk. I love it! Meals were good. I did great we went to the Royals game & it was buck night (drinks, hot dogs, peanuts all $1 all night). My son had popcorn, dip'n'dots, peanuts, soda...everyone had hot dogs. I had 2 peanuts & that was it. I did great. The coolest thing was it wasn't even tempting. I had no desire to have any of it. Great day! Going good. (0) / 80

5/26/07 Sat
Another fantastic day! Did split today AM-Bis/ PM-Tris. Plus, I did PM cardio. Great fitness day! I got up sluggish this morning-by the time I got going I only had less than an hour to go get family photos. I didn't feel like working out & my stomach was upset. I did it anyways & after the 2nd set I felt great. I had great music, good time, great workout. I tore my arms up. Then evening time I was feeling sluggish after a long nap. Did back & ran for 25 min. My body is feeling a little rough it has been 8-9 days in a row w/ no off day. I will take one tommorow, but might even do cardio if I feel rested & good. If not so be it. However, since Mon is Memorial Day & we will be gone most of the day. I think I might do half a day tommorow & half a day Monday. Will think about it tommorow. Diet was good today. Went to a friends to watch UFC (Rampage wins upset). I didn't cheat at all over there. Plus, they were all drinking I had coffee & water. Had my one cheat meal of the week after AM workout. Had fried steak & eggs w/gravy + hashbrowns. It was great. Keep it up. I am doing super! (0) / 80

5/27/07 Sun
Lazy day today. Went to bed late last night (2:30am) & slept in til 10:30 this morning. I took the day off. Felt like the body was needing a complete break. Had homemade icecream for memorial day (-1)-had to do it. It's like tradition-I have no problem/guilt with that one. It was basically planned. No cardio + no weights. (-1) / 79

5/28/07 Mon
Memorial Day today. Got up & did AM cardio-bagwork. Did weights @ that time as well-shoulders. I did both in the AM, because I knew we would not be back in time for me to do anything tonight. I was very disciplined agian today. I did not have any beer-they had enough for me all day & it sure looked good=but I did not do it. Did not have any icecream/cake/pie,etc... I did very good. (0) / 79

5/29/07 Tues
Took today off completely. It was not planned, but I felt like I was dragging bad. I took a long nap & all day I felt sluggish. I was planning on an evening weight training but that would have been after 7pm & I wanted to get to bed early so that I could get up the next morning & start the day right. Meals were OK, but I think I only had 4. So I will give myself (-3) for an unplanned day off & short on meals. (-3) / 76

5/30/07 Wed
Good day today. Got back to my split routine. Did AM weights-chest. PM-weigths-tris. PM cardio treadmill-did cycles x3 (pace/incline/speed)-this was probably my toughtest cardio to date on this routine. Very intense. Afterwards, I was shot. Meals were OK. I haven't been tracking them like I should. But, I'm not going to beat myself up over that. They have been clean meals in the 4-6 per day range-high protein. Plus, I can tell by looking in the mirror & how my clothes fit that the weight is coming off. Next month, I will make more of an effort to monitor meals. (0) / 76

5/31/07 Thurs
Last day of the month. Missed AM cardio, but made it up in the evening with bag work. I did legs-tough workout. By the time I was done, I was shot. I did the best I could do with my energy levels at the time. Would have been better off getting that AM cardio in vs. evening following a brutal leg workout. Meals OK-5 clean meals today. Ready to review month of May & re-evaluate my goals/approach for June (I will focus on that this weekend). Just off top of my head-I know I should shoot for 40 min cardio daily along with split routine on the weights. Probably, should be more disciplined on tracking meals & getting supplements on a schedule. But, all in all my first month was great. I can see the results & I am very happy with my consistency this month. (0) / 76