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

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

Until the challenge begins, please refrain from making any posts in this thread except your Official Entry post. Once the challenge starts, you may post all you like.

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

Here are the rules:

1) The challenge begins on June 1, 2007. You must have your starting post up by 7:00 AM (EST) on June 1, 2007--NO EXCEPTIONS!
2) It doesn't matter if you are cutting, bulking or maintaining. The common goal here is 100% consistency.
3) Each person participating in the challenge should start a post in this thread by the cut-off time. Your Official Challenge post must be updated each and every day. The updates won't take long (examples below). If you miss an update, you must deduct a point. Please note that you should edit your existing Official Challenge post--don't start a new post every day.
4) Miss a workout for any reason, deduct a point.
5) Miss a meal for any reason, deduct a point.
6) Eat an unscheduled "cheat" meal or snack, deduct a point.

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

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

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

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Sample Official "100 Challenge" post


GOAL: Cutting


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


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


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


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


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


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

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

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

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

JUN 4:

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

You get the idea.....

GOAL: Cutting


COMMENT: I will be following Chad Waterbury's Total body training program this month and eating more steak... cause I like it, its good for me, and I'm getting sick of chicken breasts.


WORKOUT SCHEDULE
Monday: Full body workout.
Tuesday: Rest.
Wednesday: Full body workout.
Thursday: Rest.
Friday: Full body workout.
Saturday Rest.
Sunday: Rest.


MEAL SCHEDULE
At least 5meals per day.
Maximum of two moderate cheat meals per week.
2000-2200 calories per day.



STARTING STATS
WEIGHT: 195lbs
BODY FAT:
ARMS: 13.75"
CALVES: 15.25"
CHEST: 40.5"
FOREARMS: 11.5"
THIGHS: 25.25"
WAIST: 37.75"


END STATS
WEIGHT: 186lbs
BODY FAT:
ARMS: 13.25
CALVES: 15
CHEST: 40.5
FOREARMS: between 11.25-11.5
THIGHS: 24.5
WAIST: 36.25


DAILY LOG

June 1: Well today was a GREAT start to the June challenge! I went to bed late because of Melissa's new job (was waiting for her to get home) and woke up both tired and late. So I was in a HUGE rush going to the gym, and tired as fuck. All my lifts were weak (I actually had to take 5lbs off of almost every one) and it took so long that by the time my 1 hour was up I was only about half finished. I really should deduct a point for this, but I'm already pissed off enough about it, so I'm just not going to. Nice logic huh? Anymore shit like this and I'm deducting 2 points.... I NEED MY FUCKING BEAUTY SLEEP! I'm going to bed now.
[100 points]

June 2: I got my beauty sleep, time to go get some more now.
[100 points]

June 3: So I missed my update for this day and I was about to get away with it.,... then I got home and there was an ICQ message on my PC from "someone" pointing out that I missed an update..... BUSTED!
[Buttersweet stole a point from me :cry: 99 points]

June 4: First day of Chad Waterbury's "TBT". I never realised just how arobic weight lifting could be tell I did a workout of 4 heavy compunds (3X5) and two isolated exercises while timing my rest's to 60 seconds. I swear after deadlifts I stood up and before I could even take a breath my minute was up and I had to go back down. Also I belive Chad hates me, because I noticed on the 8th week he will have me doing 3X18..... WTF??
[99 points]

June 5: So I almost forgot to update today. I was lying in bed about to go to sleep when buttersweet popped up over my shoulder and said "have you updated today? I'm watching you and I will EXPOSE YOU if you dont update!!". So my back (my WHOLE back) was VERY sore today. Usually soreness feels good, its like a feeling of accomplishment because I only really get it when I REALLY push myself, but having your entire back sore for a whole day SUCKS! every time I bent over my lower back screamed at me, every time I pulled my shoulder blades back or shrugged my shoulders my upper back/neck screamed at me. My movements reminded me of when I started squatting and I walked like I had a watermelon stuffed up my ass for an entire week. Today was a rough day, and I have deadlifts to thank for that. To anyone who's looking for a good total back exercise, DEADLIFT (heavy).
[99 points]

June 6: I thought I was going to die today. Doing 4 heavy compounds in a row, each one 3x8, with a timed 90 second rest between sets.... after my last deadlift I didn't get up, I just flopped over on my back and lie there for 90 seconds.... then on to military press's! TBT is proving to bring a new meaning to "intense". Was funny cause the whole time I was running around, breathing like I was running a marathon, sweating like it was 60c, and just all around looking like I was about to die, there were 2 guys in the corner calmly doing set after set of bicep curls and bench press's of different kinds. They looked like they were training with the intensity of my granddad reading his Sunday paper... I caught them watching me a few times, but anytime I looked back they immediately looked at there bicep and curled some more as if I was one of those crazy people you don't want to make eye contact with..... Have I become "that guy"? Who knows....Who cares? All I know is I only have 90 seconds to try and catch my breath before moving on to me next set (which might actually make me keel over and die) so I had better start concentrating on breathing.
What doesn't kill you makes you stronger, so I say BRING IT ON!!!
[99 points]

June 7: Well today was boring, I woke up late (mmmm, extra sleep for me!!!) went to work, came home and did nothing else even worth thinking about, let alone mentioning. But I did find a chicken breast in the back of the fridge that I thought I ate already. I'm glad I found it (and ate it) today instead of next week sometime...
[99 points]

June 8: well today was fun..... I got it done though.
[99 points]

June 9: Had a Harveys burger for a cheat meal today. Ate well the rest of the day.
[99 points]

June 10: Had some potato chips as a cheat snack today. Forgot that potato chips are my kryptonite and just having them around is a bad idea (-1 point). Ate well the rest of the day though, and cooked up a huge pile of chicken breasts and pork chops for the week!
[98 points]

June 11: *edit* Jasna says I have to put something in here for it to count as an update.
[98 points]

June 12th: Nothing to exciting today, busy as hell at work though.
[99 points]

June 13: Cant wait tell this week is over.
[99 points]

June 14: UPDATE.
[99 points]

June 15: Finally the week is over!! I think im adapting to the higher reps in some of the TBT workouts. Todays 2x15 seemed more managable then last week. Still hard as hell as im not used to doing 15 reps of anything, or using strict rest times, but my main problem (cardiovascular system) seems to be catching up to my lifting. Also I dont think I have a single slow twitch muscle fiber in either of my shoulders. Military press's 1-5 reps feel like im lifting a feather then somewhere between the 5th and 10th rep everything goes wrong.... from 10-15 get done at the rate of breathing squats... after 15 reps I cant even lift my arms up. But then I have 2 minutes to snap out of that before I do a set of 15 close, supinated grip pulldowns, 2 more minutes and its time to military press's again, but I can still barely lift my arms up.
SUCK IT UP PRINCESS!! This is the GYM not a lazy boy, im not here to relax!
[99 points]

June 16: So I had some pizza for a cheat meal today to celebrate my girlfriend completing her Personal Support Worker class. My mom was good enough to send us home with the leftover pizza... so I had some more later on for a snack (see "meal").
Thanks mom. -1 point
[98 points]

June 18: Workout was good today, except that the knurling on the BB sanded the skin off of my shins while doing sumo deads. I didnt have this problem with a narrower stance because there was no knurling in the middle part of the bar, but I needed a change anyways and skin will grow back.
[98 points]

June 21: Ok enough of this shit, time for me to get back on the bus. Its a long story so I'm just going to guisstimate points. I'm going to Canada's wonderland on july 16th and I know we're going to end up in the water park, so between now and then no more fucking around.
[90 points]

June 22: Today was good. Late update because the site was down, but im not taking a point because thats not my fault.
[90 points]

June 23: Pizza for a cheat today, other then that everything was good.
[90 points]

June 24: Today worked.
[90 points]

June 25: Workout was good today, im actually getting used to this program now, its not so bad. Diet was good up tell 5 minutes ago, Melissa was good enough to leave Nacho's on the counter and go to bed.... But I only ate 5 mini rounds chips so it could have been MUCH MUCH worse. As I was eating them I was arguing with myself in my head
[Devil]"Wtf, you blew it, -1 point, might as well eat the rest of them now"
[Angel]"But its not all about points... this is for me, not JSF comunity".
In the end the angel on my shoulder beat the shit out of the devil on my other one with the salsa spoon, but still -1 point.
[89 points]

June 26: All was good today.
[89 points]

June 27: Workout was good, diet was good.
[89 points]

June 28: Everything was fine today.
[89 points]

June 29: Workout and diet went well today.
[90 points]

GOALS: Get stronger, bigger

COMMENTS: I did great last month and i'd like to continue the success i had while trying out new programs and hopefully becoming more knowledgeable about the food i'm eating.

PROGRAM: TBT
Day 1: full body
Day 3: full body
Day 4: full body
Day 4: cardio (optional)

DIET: 6 Meals/day, healthy foods, 1 cheat day per week. 40/40/20 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: 142.5lbs.
i need a tape measure for everything else...

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CURRENT POINT COUNT: 96

DAILY LOG:

June 1: [100] - Today was awesome. i'm on my 2nd week of TBT with antagonist pairings which is a cool concept to me. i went up in weight in all my exercises and so now i can bench 130 with dumbbells. got all my meals in and i'm good to go for the month!
June 2: [100] - 2nd day in and i'm using a cheat day! i'm visiting my parents for the weekend so i've been eating a little off today, nothing too extreme though. keeping it healthy!
June 3: [100] - i may deviate a bit from my regular work out today since im going to work out with a friend from my hometown so i'll probably do whatever it is he's doing today. i'll be back on my TBT tuesday though. the workout today was good, my arms are dead! had all my meals and overall a good day.
June 4: [100] - i just have to worry about my meals today, shouldn't be too bad. i had the biggest grapefruit EVER today, it was ridiculous. it was the size of my head and there were so many grapefruit remains on the plate when i was done. but it was oh so good!
June 5: [100] - back to the ol' TBT today. i really need a nap. also, back to back challenges are hard. today's workout was good. with the antagonist pairings its pretty crazy trying to get all the machines i need to use because the gym was just so crowded yesterday. but i got it and it worked out well. i'm really starting to move up in weights (by my standards) and i'm very happy with my progress so far. meals were good and i tried to overload on protien (impossible?).
June 6: [100] - had all my meals blah blah blah. i thought about going to the gym to do cardio but my legs were too sore from the TBT the day before. i don't know how im supposed to do cardio when my legs are sore every day?!
June 7: [100] - Today is gonna be a tough one. Today is 2x15 day and... thats just not a good day. OK i had to switch my work out today with tomorrow because of unforeseen errands that needed to be done today. i ate pretty good today and since i'll be doing my work out tomorrow, all is well in the world.
June 8: [100] - 2x15's today. they were ROUGH. i'm wondering if im doing the step ups wrong and just doing way too many. because 15 per leg = 30 per set... which is just insane. my arms feel like they are going to fall off holding 50 lbs and i had to actually go down in weight for my 2nd set. all in all, great work out. i completed both sets of 15 chin ups which i was very impressed with myself for doing... thats a lot of chin ups!
June 9: [100] - i may do cardio today... we'll see :P nope, no cardio. had all my meals though.
June 10: [100] - week 3 day 1 of TBT. not looking foward to day 5... wow. today was tough, very tough. the 4th set was a bit weird since its not often that i do a 4th set (unless my first set feels like a warm up). i asked for a spot for the first time at the gym today too and i'm glad i did otherwise i never woulda done the weight i wanted to do and i would have been annoyed about it. i had 2 protein shakes today and all my meals. good day over all! also, saw spiderman 3 finally.
June 11: [99] - Missed a meal today which is too bad. i could have easily had the 6th meal but i just wasn't hungry and wasn't into forcing myself to having it today, oh well. i made it far without losing a point and to lose it over that feels silly :P
June 12: [99] - I decided that i'm actually working out too much. i've been going to the gym every other day essentially cutting my weeks down by 1-2 days each week which probably isn't a good thing. i can tell as i go week to week that i really need that extra day to rest before getting back to an intensified TBT the following week so today is going to be "correctly" known as an off day although i plan to do cardio today. i really want to get back into running and now that my legs aren't quite so sore after each work out i think its time to go for it.
June 13: [99] - week 3 day 3 of TBT. 4x8's... that last set is going to be tough! good workout! i went the heaviest i've ever gone with squats and they weren't even painful for once. 165 lbs is my new squat record (i know, its low for most guys). i also found out my hamstrings are still my weakest muscle. in fact, there are little girls that have stronger hamstrings than me i'm sure. i started at the base 30lb machine weight and on my 2nd set went to 45 lbs but 3rd & 4th set i had to go back down to 30lbs. pathetic yes i know. i'm going to post and see if i can figure out a better way to strengthen them... they've always been like this though.
June 14: [99] - my gf is talking about making peach blueberry cobbler today. if she does, you can be sure i'm going to lose a point :) she didn't make it! my points are safe for now.
June 15: [99] - toughest work out to date. holy sh*t that was ridiculous. 3x15 = insanity man, pure insanity. i made today a cheat day which was probably why it was worse than usual since i had a brownie w/ vanilla ice cream on top and i have to be honest, i havecn't had so much sugar in a while. a LONG while. so now i'm sitting here with a nasty stomach ache. good work out, but i can't move anymore.
June 16: [98] - Going hiking today. lets see how my legs hold up from yesterdays workout. the hiking was great, i'm a climber at heart. i really enjoyed the great weather and challenging terrain but i need to get some hiking boots. when we got home, my gf made that peach cobbler i was talking about a few days ago and since i already had my cheat day... -1 point!
June 17: [98] - relaxin today big time. ate well, started studying for the gmat, and thats about it.
June 18: [98] - starting on week 4 of TBT. i think im going to do it for 1 more month and see how it goes and then switch up my work out to something new at that point. today was a pretty good workout though. i didn't really feel like going to the gym but i'm glad i did. i dead lifted 185lbs which is a new record by like 25-30 lbs. unfortunately, my hands just can't hold any more weight right now so it looks like that will be my max for a little while. also, i'm starting to feel some discomfort in my lower back pelvic area that i'm thinking is an irritated disk or something. i may go to the doctor and get that checked out before i damage it or something. oh and i love my new protien shake flavor, it tastes exactly like chocolate milk!
June 19: [98] - off day, i need to relax. good off day.
June 20: [98] - Week 4 Day 3 of TBT. 4x8 pairings. i hurt my back some how during this work out so i'll be tuning down squat/deadlift/goodmorning related lfiting for a little while until i see a doctor and find out what the hell is going wrong. had all my meals.
June 21: [98] - relaxing all day today.. debating what i'm going to do tomorrow with my workout. also, avoided 2 boxes of doughnuts this morning at a meeting while everyone else had 1 and some had 2 (or 3?). so i'm feeling pretty good about my will power :) i plan to have all my meals... and if i don't i'll re-update this tomorrow.
June 22: [97] - no update [-1]
June 23: [97] - switch my work out day so i could rest my back. had all my meals.
June 24: [97] - my back is still hurting. i did a modified workout that stayed away from lower back related stress. it wasn't as satisfying as a work out as i'm used to but it had to be done until my back started feeling better. im going to call the doctor about it tomorrow.
June 25: [97] - off day, no issues
June 26: [96] - i think i'm going to stay out of next months challenge. i'm looking to be a little more laid back in my efforts for the next month or so so i'll just continue doing what i'm doing for now and stick to going to the gym. -1 for not going to the gym (to rest my back). gotta be honest, kind of looking foward to the end of this challenge.
June 27: [96] - good day. i almost didn't go to the gym but then, i did! did some good cardio on the treadmill, did some pullups after that and followed that up by situps. ended my day off with a nice protein shake and went to bed early. good stuff!
June 28: [96] - 2 days left! my legs are so tired from yesterdays run. good rest day.
June 29: [96] - i think i'm going to switch to a different program starting today - another suggested by KT. It's called ABBH or anti body building hypertrophy. we'll see how that goes later :) decided to wait till tomorrow for one more day of back rest. the day went well otherwise.
June 30: [96] - LAST DAY! and it went great. great work out, great diet today, awesome way to finish the challenge. congrats to everyone who did!

Count me in!!

GOAL: Shed Body Fat; Not Miss a Workout/Meal/Post


COMMENT:

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


MEAL SCHEDULE
Five meals per day

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


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


DAILY LOG

----> too busy this month <----
Will start with the challenge when I'm done with exams!

Comments: Well, I didn't quite achieve my goals for the month but I believe that might be because my goals were a little extreme. In summary, I lost 8.8lbs of weight/3.05% bodyfat/1.5 inches from my waist, 2-inches from my hips, .75 inches from my quads, but maintained my arm and chest size, and gained strength in every lift. All in all, I'm very happy, actually ecstatic as I can tell I'm in this for the long haul no matter how long it takes and I'm doing it slowly and correct which is what excites me the most. I think the only thing that confuses me is my waist size. I started April 29th and my waist was 45 inches, but I was 246 then. Having lost 24.8lbs and over 9% bodyfat, I would've thought my waist would've been down more than 4.5 inches. I know in my first measurement of my waist I wasn't letting my gut hang out.. If I was it would've been closer to 48 or 49 as everyone will see when I get the nerve to post my before pics. Oh well, all I do know is I'm wearing pants I haven't worn in years and feeling so much better I can't describe it. Couple more months and I honestly think I will finally, FINALLY have ABS!

Thanks again to everyone for all the inspiration I get from this site! See ya in July!

GOAL: Cutting
Lose 8-10lbs this month
Reduce my bodyfat % 4-5%
Lose 3-inches from my waist.

WORKOUT SCHEDULE:
Lift weights 3 times per week - Push/Pull/Legs
HIIT on weightlifting day
LISS on non-weightlifting days
1 Off-day/week

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

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



END STATS
WEIGHT: 221.2
BODY FAT: 19.95% (Skinfold and healthcentral averaged)
ARMS: 16.5''
CALVES: 16.25''
CHEST: 44''
FOREARMS: 13''
HIPS: 42''
THIGHS: 24.5''
WAIST: 40.5''

Daily Log:

June 1st - First day off to a great start! With May behind me, I've gotten my confidence back that I can do this! HIIT cardio and Back/Biceps/Calf workout complete. (100 Points)

June 2nd - All good. Cheat meal day. (100 points)

June 3rd - HIIT in the morning. Chest/Shoulders/Tri's in the evening. All meals as planned. (100 Points)

June 4th - Cardio and all meals as planned. (100 Points)

June 5th - Meals as planned. Cardio done. I believe I will hit 20lbs total weightloss this week!! (100 points)

June 6th - Another day in the books as planned. (100 Points)

June 7th - I did it! Down 20.4lbs total since April 29th! I can't say how excited I am. I noticed the other day that I am not getting tired NEAR as much. This site and this challenge have been just what I needed to get me going. All meals, cardio, and lifting complete. Abs here we come!! (100 Points)

June 8th - All meals as planned. I missed cardio today though. I did 5 X Squats yesterday and finished off the last set by doing bodyweight squats below parallel until my quads were on fire and then used the bar to help pull myself up and do really slow negatives and after that did leg extensions and leg curls. My legs HURT today. I was walking around looking at sidewalk curbs thinking, "Ok, that's gonna be tough". I tried to get on the elliptical but I wimped out. -1 (99 Points)

June 9th - Off Day / Cheat Meal. (99 Points)

June 10th - HIIT Cardio and Chest/Shoulders/Triceps. All meals complete. Calories still staying between 1800-2000 calories with good ratios settling into 1.5-2.5lbs / week weight loss. I am excited though because my lifts are going up literally every week which is more a testament to just how much atrophy had set in as opposed to me really getting strong but at least I'm moving in the right direction and literally feeling better every day! (99 Points)

June 11th - Cardio and meals complete as planned. (99 Points)

June 12th - HIIT, workout, and all meals complete. My mother-in-law got here today to stay with us for a week and is officially the first person to come out and ask what I'm doing.. She said, "Your clothes are so loose!" and then prepared to have me walk through my "diet". She seemed to get bored when there wasn't some "hook" but just eating right and working out but she said, "It must work". So anyway, it's not a huge, but it's big to me!. (99 points)

June 13th - Meals as planned. On the road for work. Missed cardio. -1 (98 Points)

June 14th - All meals as planned. Cardio complete. (98 Points)

June 15th - Another day in the books. Diet, cardio, and lifting complete as planned. (98 Points)

June 16th - Off day and cheat meal as planned. (98 Points)

June 17th - Cardio done and even though it was a scattered day, I got all my meals in and came in on target for calories and protein/carb/fat %'s. Always love the day after cheat meal day though(said sarcastically). Amazing how my body can INSTANTLY grab onto 3-5lbs depending on what the actual cheat food was. I've gotten used to the weight spike on Sunday, being back to my previously low by Tuesday or Wednesday and being about 2lbs lighter by the morning of my next cheat meal day a week later. I've thought about skipping it altogether to see what I could do, but I've also found that I am 100% spot on with my diet so far and the mental release of being able eat what I want once a week helps me through the rest of the week. John Stone I am not! :-) Anyway, another good one in the books. (98 Points)

June 18th - Workout and cardio done. Meals as planned. (98 Points)

June 19th - LISS Cardio done and all meals complete. I'm starting to experiment with eating high-glycemic or is it low.. I don't know.. Basically, I'm getting my carbs primarily from veggies on non-lifting days. I notice I get very hungry throughout the day but do seem to "tighten up" and then back to oatmeal on workout days and fill back up. It's pretty cool watching how my body reacts to various foods. At 36, I will say this is the first time in my entire life I have had enough control over what I was eating to actually guage a reaction. (98 Points)

June 20th - Workout and HIIT cardio complete. All meals as planned. (98 Points)

June 21st - TOUGH diet day. Really struggled all day. Didn't give in but it was the toughest day I've had since I started April 29th. Don't really know why. LISS Cardio and all meals complete. (98 Points)

June 22nd - Blew it today. Cheat meal that included two screwdrivers and missed my workout. -2 (96 Points)

June 23rd - Typical off day that includes cheat meal. Don't know why but I went ahead and used it as planned even though i'd had a cheat meal the night before. I was mad at myself for blowing it the night before. Didn't lose any points because it was my planned off day but still mad at myself because I should've ate clean to make up for my screwup. (96 Points)

June 24th - Back on the gameplan. Cardio and all meals as planned. (96 Points)

June 25th - All meals as planned. Got home late from work. Missed workout. No excuse. -1 (95 Points)

June 26th - All meals as planned. Changed workout slightly. Moving to a 4-day per week instead of 3-day to be able to focus more on each muscle group. First one out of the gate worked great. (95 Points)

June 27th - Everything as planned. (95 Points)

June 28th - Meals and workout as planned. (95 Points)

June 29th - Everything as planned. (95 Points)

June 30th - Off/Cheat meal day. (95 Points)

GOAL: Cutting

COMMENT: I plan to continue my cut this month and I want to loose approximately 3% BF before Father's Day. I am doing a four day split routine and will ride my bike whenever possible in place of cardio.

WORKOUT SCHEDULE
Monday: Back & Traps
Tuesday: Chest & Abs
Wednesday: LISS cardio (AM) / HIIT (cardio) (PM)
Thursday: Legs
Friday: Delts & Arms
Saturday: LISS cardio (AM) / HIIT (cardio) (PM)
Sunday: LISS cardio (AM) / HIIT (cardio) (PM)

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


STARTING STATS
WEIGHT: 187 lbs.
BODY FAT: 13.1%
ARMS: 14.75"
CALVES: 15"
CHEST: 42"
THIGHS: 24"
STOMACH: 35

ENDING STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
THIGHS:
STOMACH:

DAILY LOG

June 1: I'm happy to have started the month on the right foot 100 points (http://forums.johnstonefitness.com/showpost.php?p=491615&postcount=374)
June 2: The first order of business 100 points (http://forums.johnstonefitness.com/showpost.php?p=492258&postcount=378)
June 3: I start off each month with a renewed sense of purpose 100 points (http://forums.johnstonefitness.com/showpost.php?p=492869&postcount=382)
June 4: I swear life really shouldn't be so dam hard 100 points (http://forums.johnstonefitness.com/showpost.php?p=493244&postcount=383)
June 5: I'm glad I'm making the choice 100 points (http://forums.johnstonefitness.com/showpost.php?p=493826&postcount=388)
June 6: I was completely wiped out :o 99 points (http://forums.johnstonefitness.com/showpost.php?p=494537&postcount=397)
June 7: Working to hard or hardly working 99 points (http://forums.johnstonefitness.com/showpost.php?p=494985&postcount=401)
June 8: Going to have a great workout 99 points (http://forums.johnstonefitness.com/showpost.php?p=495400&postcount=404)
June 9: It's shaping up to be a very fine day :) 98 points (http://forums.johnstonefitness.com/showpost.php?p=495790&postcount=407)
June 10: So far it's working 98 points (http://forums.johnstonefitness.com/showpost.php?p=496252&postcount=414)
June 11: Went higher in my deads and man do I feel it today 98 points (http://forums.johnstonefitness.com/showpost.php?p=496858&postcount=422)
June 12: I need to refocus on my goals :( 97 points (http://forums.johnstonefitness.com/showpost.php?p=497256&postcount=426)
June 13: Double cardio appears to be effectively burning fat 97 points (http://forums.johnstonefitness.com/showpost.php?p=497991&postcount=440)
June 14: Don't need that kind of temptation in the house 97 points (http://forums.johnstonefitness.com/showpost.php?p=498451&postcount=444)
June 15: Today was a pretty full day 97 points (http://forums.johnstonefitness.com/showpost.php?p=499105&postcount=450)
June 16: I've had a very satisfying Father's Day :) 95 points (http://forums.johnstonefitness.com/showpost.php?p=499342&postcount=451)
June 17: Only one thing kept me from achieving my goal 95 points (http://forums.johnstonefitness.com/showpost.php?p=499620&postcount=452)
June 18: I've got a sore throat today and my voice sounds low 95 points (http://forums.johnstonefitness.com/showpost.php?p=500043&postcount=455)
June 19: Dam is my chest sore today 95 points (http://forums.johnstonefitness.com/showpost.php?p=500518&postcount=463)
June 20: Have more time in the day 95 points (http://forums.johnstonefitness.com/showpost.php?p=501139&postcount=467)
June 21: Another lactic threshold leg training day 95 points (http://forums.johnstonefitness.com/showpost.php?p=501512&postcount=470)
June 22: A gazillion times with this forty pound tamper 94 points (http://forums.johnstonefitness.com/showpost.php?p=486482&postcount=7)
June 23: I swear that's all :mad: 91 points (http://forums.johnstonefitness.com/showpost.php?p=501878&postcount=477)
June 24: Somehow missed a post :confused: :doh: 90 points (http://forums.johnstonefitness.com/showpost.php?p=502070&postcount=481)
June 25: I've been spot on these past two days with exercise and diet 90 points (http://forums.johnstonefitness.com/showpost.php?p=502577&postcount=492)
June 26: I'm starting to feel like a cyborg 90 points (http://forums.johnstonefitness.com/showpost.php?p=502993&postcount=497)
June 27: Trying to burn the fat with a little extra cardio 90 points (http://forums.johnstonefitness.com/showpost.php?p=503618&postcount=505)
June 28: Somehow missed another post :confused: :doh: 89 points (http://forums.johnstonefitness.com/showpost.php?p=503995&postcount=512)
June 29: Yeah! I finally took my boat out today :) 87 points (http://forums.johnstonefitness.com/showpost.php?p=504316&postcount=513)
June 30: Yet another challenge 87 points (http://forums.johnstonefitness.com/showpost.php?p=501752&postcount=4)

Bang. Member for a year. I've found a new resolve so I'm going to do the June challenge.

**Addendum** I'll be away for a conference on June 29-30. As such, I will not be able to update my log. Also, during this time it will be difficult to eat clean (however, I'll eat as clean as possible) and workouts are out of the question.**

GOAL: Cutting


COMMENT: I want to reduce my body fat to 10%.


WORKOUT SCHEDULE

Monday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: Back and Biceps (PM)

Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: Legs

Wednesday: Stationary bike, 45 mins (aerobic, fasted) (AM); 12 mins HIIT cardo (PM)

Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: Delts & traps (PM)

Friday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: Legs, Lower Back, and Abs

Saturday Stationary bike, 45 mins (aerobic, fasted) (AM); 12 mins HIIT cardio (PM)

Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM)


MEAL SCHEDULE

Five meals per day. NO CHEATS

STARTING STATS-- June 1st (all measurements taken "cold" in AM fasted)

WEIGHT: 171 pounds
BODY FAT: ~14% (Tanita & Navy Cir.Method)
ARMS: 14.5"
CALVES: 15 5/8"
CHEST: 42"
FOREARMS: 11 3/4"
HIPS: 38 1/4"
THIGHS: 22 3/8"
WAIST: 32.5"


END STATS

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


DAILY LOG

June 1st---Good day. Started a new routine to work my legs today and it was killer! I think I'll really see some benefit from incorporating these new lifts. Also, my AM fasted cardio went well--I had a lot of energy (likely from my "anniversary" refeed on Thursday). Ate all meals (and enjoyed every bite) and measured everything. [100 pts.]

June 2nd---Saturday and Sunday are both days where I have a break from weights. As such, I typically regress somewhat in weight. However, in an effort to try and offset this I'm going to remain diligent and use the HIIT to keep metabolism up during this two day break from weights. Anyway, I ate all my meals (today was beef day too!!!) and did both my AM LISS and evening HIIT. [100 pts.]

June 3rd---Today should have been my "easiest" day since I'm only scheduled for morning LISS (which was completed). However, I had intense food cravings in the evening. I was able to stay the course and not cheat, however. [100 pts.]

June 4th---Monday was a great day--sort of. I had a good morning LISS session followed by a strong upper-body afternoon session. However, my wife made a lemon cake for one of the ladies she works with. Although I was able to resist the tempation of having a slice, I did have a fork full (**she brought a piece home**). I know this will have zero influence on my progress, however, I still consider it a cheat and as such must deduct a point. Later in the evening, perhaps due to a bit of guilt, I had a nice 12 min. HIIT session. I despise the HIIT sessions but the results are in--they work. I'm at a new low of 168.4lbs. [99 pts.]

June 5th---Tuesday was a rough day. My low carb intake is making energy a very rare commodity. Despite a lack of energy, I was able to complete both my morning LISS and my afternoon leg workout. This afternoon's leg routine was the first time I've done "good mornings" and I was impressed at the results (that I felt...and still feel) so they'll remain in my routine for now. Also, that 168.4 that I weighed Monday--well I gained a pound yesterday---doh!! Have no clue how!! Anyway, I've been cutting for nearly a year and I've decided, regardless of whether or not I achieve my 10% BF goal, on July 1st I'm ending my cut and moving to a SLOW bulk/maintenance. [99 pts.]

June 6th---Not a lot to say really. Today wasn't a scheduled lifting day, however, it was an HIIT day, which was intense. Completed morning LISS, had all scheduled meals, etc. I'm giving serious thought to re-working my cardio routine. I'll know for certain by the weekend. [99 pts.]

June 7th---Today was a fine day. As I stated in yesterday's update I'm considering redoing my cardio routine. So, today I opted not to do the morning LISS but I had an evening HIIT session instead. I felt really lethargic all morning (likely from not doing LISS). So, for the interim any changes in cardio will only be in the form of additional HIIT. Also, had a nice upper-body workout and ate all meals. [99 pts.]

June 8th---Another fine day. The wife took the day off so I got my morning LISS out of the way, had breakfast, and we went to the lake. I, of course, made time for all meals but did have to postpone my afternoon weight session (legs) till after dinner. However, I think this may have provided a bit more energy and I set a new personal best on the deadlift. [99 pts.]

June 9th---Saturday was a treat. I had to go to the optometrist with my wife, which meant I had to have my LISS done EARLY. I like getting LISS out of the way so I can enjoy the rest of the day. Today was also "beef" day. Once a week my wife and I enjoy a nice, thick, medium-rare, piece of top sirloin. Of course, this meant HIIT cardio happened a little later than I like--but I got it finished and had a nice evening. Oh, down to an all-time cutting low of 167.2lbs. [99 pts.]

June 10th---Today was an easy day--morning LISS. Got that out of the way and everything else just fell in place. [99 pts.]

June 11th---Well, I was all ready to come in and deduct a point for today, however, I see that I actually stuck to plan (I thought I had missed an HIIT session). Monday was a difficult day; I had to spend a good bit of the day on campus dealing with very stress inducing stuff that I really should have to worry with. Regardless, I got my morning LISS done relatively early, ate all meals, and had a somewhat productive afternoon weight session. My meals weren't as evenly spaced as I would have liked and I think this hurt somewhat during my weight session. Nevertheless, I got everything completed. [99 pts.]

June 12th---Not a lot to say. Killer leg/back routine today!! Got the morning LISS done and had all scheduled meals on time. Super tired and went to bed shortly before 10 p.m. I'm very near the point of ending the cut and I'm hoping that I can finish the month before I transition into maintenance. However, if I begin to notice diminishing strength I'm going to end my cut before 7/01/07. [99 pts.]

June 13th---Wednesday was another good day. LISS was completed, all meals eaten according to plan, weight training went well, and I even threw in an evening HIIT session. Also, I'm at a new cutting low of 166.8lbs. [99 pts.]

June 14th---I threw in another HIIT session last night (everything else was completed according to plan). While physically taxing, I believe incorporating HIIT as often as possible effectively maximizes "my" potential of burning fat. I'm down to 166.2lbs this morning and this has only served to further strengthen my resolve. At the beginning of this week, a couple of my workouts were difficult and I attribute this to a lack of sleep. My most strenuous days include LISS, HIIT, and weight training. I believe I need a minimum of 8 hours to properly prepare (err repair) my body/muscle. Anyway, I really don't anticipate losing any more points this month. However, anything could happen. [99 pts.]

June 15th---Everything still in-check! Awesome workout and overall good day. I think the additional sleep I've been getting is just the ticket. [99 pts.]

June 16th---I find weekends to be the most difficult time during my cut. I have no scheduled weight training so I find that it's too easy to splurge. Today was **nearly** one of those digressions. I completed morning LISS and had all morning/afternoon meals according to plan, however, my wife and I took the bike out for a ride and stopped downtown to rent a DVD. Well, there's an interesting restaurant I have been wanting to try and we actually walked inside and were getting ready to order when she played her cruel joke, "were not going to cheat--let's go." LOL! Anyway, thanks to her I was able to complete the rest of the day without error and I got my HIIT done as well (albeit a tad late). New cutting low of 165.4lbs. [99 pts.]

June 17th---I'd really like a cheat meal but I'm waiting till July 1st and I'm going to have an entire LARGE pizza. Anyway, today only consists of cardio (AM LISS; PM HIIT)--I completed both sessions. Ate all meals according to plan. Everything going great. I do wonder, however, whether or not I'll make my 10% BF goal. It's looking doubtful....oh well. [99 pts.]

June 18th---Well, back in the saddle today--nice workout!! I really feel pumped after Monday's workout. Anyway, I got up had a good LISS (well, as good as spending 45mins. setting in one spot can be). Ate all meals. I had a mid-afternoon appointment which screwed up my 3rd (pre-workout) meal up a bit. I had to eat and workout a bit close together, but this didn't seem to have an effect. Anyway, for good measure I threw in another HIIT last night. Rough day. Oh, damn scale said 167.4lbs. this morning. Damn water weight!!! [99 pts.]

June 19th---Today I decided to revamp my diet for the next few weeks (at least). I'm cutting carbs a bit in an effort to push those last few BF %'s to drop. I completed my LISS and afternoon workout, however, I noticed a bit of pain from my right knee. I'm hoping I haven't done any damage but all this cardio along with heavy weight training is most certainly taxing that joint (which has always been problematic). Anyway, down to a new cutting low of 12.8% BF (according to the ever-changing Tanita). [99 pts.]

June 20th---Low carb diets are KILLER. I'm feeling a bit "drained" during the day and I easily fall asleep at bedtime. Despite the aformentioned conditions, I do boost my energy pre/post workout by throwing in carbs (1/2 grapefruit immediately before; 1 banana and oats after) along with protein. This seems to be working. Anyway, I've got a dentist appointment tomorrow which will likely interupt my afternoon weight session so I decided to do Thursday's session today. Also, completed my morning LISS and threw in another HIIT session late in the evening. All meals were eaten according to plan. Going strong! [99 pts.]

June 21st---Today was by far the most challenging day of the month. I was so low on energy that I took a mid-day nap. I haven't done this in months and I think it's a sign of carb depletion. I'm going to use tomorrow as a much needed refeed day. Despite these challenges I completed my morning LISS, went to the dentist, and ate all meals according to plan. I'm at a new cutting low of 163.8lbs and I'm confident that, by the end of June, I'll be ready to transition to a maintenance/bulk phase. [99 pts.]

June 22nd---Quick update since I've had trouble accessing JSF.com. Anyway, I decided to make today a refeed day and I really added quite a few carbs (some at every meal). Feels like a big weight has been lifted (although I'm sure I'll gain a couple of lbs. on the scale). Did morning LISS and afternoon weights. Everything looking 100%!! [99 pts]

June 23rd---Well, I made this challenge very difficult by not including any cheats--perhaps a mistake (perhaps not). Anyway, the wife and I watched a movie last night (after both LISS and HIIT cardio and an otherwise perfect meal day) and I endulged in a bag of microwave popcorn. One year ago this would have been a healthy "snack." Today I must deduct another point. [98 pts.]

June 24th---Almost over (the challenge anyway). Not a lot to say. It's Sunday and I did all my scheduled cardio (LISS) as well as an unscheduled HIIT session. I ate all meals as planned, etc. [98 pts.]

June 25th---Frustration. That's the word of the day. I gained a whopping 6.5lbs. after my carb refeed the other day. I know it's just water weight but it still hasn't come off. I know one shouldn't get caught up in scale weight, however, it's still a source of tension. Anyway, Monday was a perfect day. Diet was great. Cardio was great. Weights were great. [98 pts.]

June 26th---I really had a great workout today--incredible squats!! Although I'm clearly not going to make my goal of 10% BF by 6/30 I'm still happy to have participated in this month's challenge. I feel that I've made some decent headway and I've changed my mind about ending my cut. I'm going to continue cutting until I reach 10%--no matter how long that takes. Anyway, all cardio, meals, and weight training was completed according to plan. [98 pts.]

June 27th---Whoa! Nearly forgot today's update!! Well, this will possibly be my last update for the June challenge. I'm leaving on Friday morning for a conference (see addendum above) and won't be able to update. Today's workout was grueling, however, I decided to have a good meal pre-workout which increased my energy by a noticeable amount. I also had my pre-workout energy concoction (nat. pb/honey) which provides an intense energy rush. Anyway, Since I'm leaving town on Friday I opted to do Thursdays routine on Wednesday (and Friday's on Thursday). I also completed my LISS and threw in an HIIT for good measure. I'm still unsure of whether or not to begin transitioning to a clean bulk or not. Anyone who is actually reading this PLEASE check out my post in the "media" section and give me some feedback. Well, the challenge has been fun. Hopefully I'll have access to a computer and will have time to enter the rest of my updates for the month. If not . . . it's been productive at least! [98 pts.]

IN!

I missed out on the last one.

this one should be good.. although I don't really have a goal. I think since i put on 3 lbs last month ( what i was trying to accomplish)

I think i'm going to try and cut back down to below 10% bodyfat in time for july. I mean come on, we're coming up on beach season!! I need to get every bit of help i can !!

Yeah let's do it on another cut.

GOAL: Cutting


COMMENT: I want to reduce my body fat to BELOW 10%, as measured on my Accu-Measure.


WORKOUT SCHEDULE
Monday: 60 pushups, 40 pullups, 2 miles on elliptical during lunchtime between classes. complete for time.
Tuesday: Intense full body exercise using heavy weights, 2 sets per muscle group, followed by 2 500m rows. afternoon around 2pm.
Wednesday: 40 renegade man makers, 1 mile on elliptical during lunchtime between classes. complete for time.
Thursday: Crossfit / Gym Jones esque workout! (fight gone bad, laura, annie are you ok, louder than 11, three rounds, etc)
Friday: run 5k.
Saturday: Full Body Routine and/or running with the family!
Sunday: BEACH!!!!!!

I will also re-attempt the "300" workout on June 22nd for a better time.

MEAL SCHEDULE
6-8 meals a day, depending on how long I am up for. Main goal is to eat every 2-4 hours, on average 3, but some times this doesn't work.
Caloric Intake limited to - Bodyweight x 11. This is gonna be brutal!! I'm also going to re-incorporate VPX Redline after taking the last month and a half off of it, to give my body time to re-adjust, so it hits hard again, helps burn fat, and helps with my hunger.


STARTING STATS
WEIGHT: 153.2 lbs
BODY FAT: 11.5% according to accu measure
ARMS: no measuring tape yet.
WAIST: no measuring tape yet.


END STATS
WEIGHT:
BODY FAT:
ARMS:
WAIST:


DAILY LOG
June 1: rocked everything out. ate 277 calories more than expected, but had two exercise sessions today as opposed to one. HIIT cardio, weights, full body workout, everything got hit today. feelin great.
June 2: picture perfect. my toe is feeling excellent. i should be able to run tomorrrow if i need to, but i technically have the day off.
June 3: made it happen. rockin the party and all that good stuff. had the day off of exercise, but i went to the gym anyway, hit it hard, made it happen, and ate ~200 calories extra as a result. all good in my world, still ended up under 2000 lol.
June 4: everythign got done perfect . ended up within 99.7% of my caloric goal for the day. absolutely perfect if you ask me, and the exercise was tough also.
June 5: another spot on calorie day. i'm doing good this time. new max in doing free weight back squats. physics test tomorrow. god help me.
June 6: i stayed up all night wednesday night to study for my physics test. liikewise i missed my daily exercise because i was completely exhausted, and i don't think it's healthy to exercise on 48 hours without sleep. i also went over on calories for the day. minus two points. -2 points But i made a 96 on my physics test. so it's all good!!!
June 7: did fine. went to gym twice.
June 8: went to gym twice . got denied admission to usf. anger. eating. more anger. lifting heavy. -1 point.
June 9 : John Stone Fitness.com cheat meal!! And i still went and did HIIT cardio afterwards! (DDR @ Rocky's Replay)
June 10: haha. perfect eating day, had ~1700 calories or so after the cheat meal day, and went to the gym anyway! Ended up pulling a new record for deadlift. 275 lbs woohoo!!! tomorrow i'm doing back. gonna try and do 100 pullups along with a bunch of other back stuff, rows, pulldowns, weighted pullups, etc more than likely.
June 11: yay, today is going excellent so far. already got to the gym. didn't do my planned workout... oops.. looks like i might need to go to the gym later tonight and make up those pullups.. and elliptical that i missed. damnit! lol . we will see! i think i exerted myself more hitting the weights heavy. re injured my shoulder but ate perfect for the rest of the night. doing chest tomorrow if everything feels well.
June 12: had a horrrible day at the gym. i was a total weakling. but i went, and got it done. diet was perfect also.
June 13: Perfect workout, perfect diet until 20 minutes ago. unscheduled cheat dessert before bed, haha. -1 point.
June 14: did a different workout. worked out my back pretty heavily, and then played an hour of basketball. i lost :( everythings good on the diet side though.
June 15: legs workout in the morning, good diet, hour of DDR in the evening
June 16: more DDR!?!?! i'm crazy. good diet
June 17: fathers day dinner, -1 point, wicked awesome back and chest workout
June 18: good diet - new PR for deadlift , 300lbs x 1 !! yay
June 19: good diet - brutal shoulders and chest workout. rowing also. felt good. must have rowed 3000 meters in a bunch of sprints etc.
June 20: ate well, good diet. hurt my neck slept funny or something. couldn't work out didnt' want to risk injury. -1 point.
June 21: pullups, pushups, rowing, running, and a whole lot of it. good diet also.
June 22: Attempted '300' workout. Got a tremendous migrane 20% into it. Ended up finishign it, but in about 45 minutes instead of less than 30 like i had intended. whatever, i didn't quit!!
June 23: worked all day, and recovered from the '300' workout. tremendous headache still. -1 point
June 24: False Triathlon @ the gym. 2000m row ( sorry no pool), 7mi spin, 2mi run on treadmill, followed by 18pullups and 18 pushups just for good measure. felt great.
June 25: man makers when I get home. i still have a brutal migrane, but the diet's staying on track to make the best of this situation.
RUNNING TOTAL : 93 POINTS

GOAL: Fat Loss/Cutting


COMMENT: I want to see shrinkage around my gut/waist.



WORKOUT SCHEDULE
Day 1: Arms & chest/abs & 10 min Cardio
Day 2: Legs & back & 10 min Cardio
Day 3: 25 min Cardio


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


STARTING STATS (from 5/27/07)
WEIGHT: 230 pounds
BODY FAT: 26.4%
ARMS: 16.75"
CALVES: 18"
CHEST: 44.25"
FOREARMS: 13"
HIPS: 41"
THIGHS: 25.5"
WAIST: 44"


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


DAILY LOG

June 1 : not a good start. Missed exercise and unplanned cheat meal at dinner -2 [98]

June 2: Great day today...stayed on target and had a great leg workout this morning. 0 [98]

June 3: Awesome workout...and 6 meals 0 [98]

June 4: Diet good..missed workout due to freaking out client :( -1 [97]

June 5: Diet was great got my calories up closer to my new target...got my 45 min of cardio in as well 0 [97]

June 6: Another great day...awesome leg workout 0 [97]

June 7: Low cal day ... and just a workout...but I got it all in 0 [97]

June 13: Missed 5 updates...diet good mowed lawns for cardio -5 [92]

Hmmm 50/50 being in. I want to, but a lot of shifting around to do at the end of this month/next month.

I think I'm in.

Goal:
To do better than last months! Be active and feel good!

Rules:
Swim twice a week. Weight Lift twice a week. Eat clean. Allow One Cheat Meal and One Cheat Snack a week.
Wine minimized to twice a week



JUNE 01 2007: Today was a celebration day as I took a new job at another company! Friends and I went out to celebrate, I had the best dinner, but safe to say... I'll have to count it as my one cheat meal for the week! Got in some dancing for the night and called it good. Well, around 3am....:D My goal is to do my 4 workouts a/wk during working days and leave the weekends to enjoy. :)

JUNE 02 2007: Missed post, yikes! -1

JUNE 03 2007: Started spring cleaning around my place, went to bed early. Tomorrow will start my work week and I'll begin swimming on my lunches when I can.

JUNE 04 2007: Back to the grind! I brought a lot of fruits and salad to work today, yummy! I couldn't believe the orange I bought cost me $2.20! Just ONE orange. Sheeesh! OK...I ate some chips really hungry in the middle of the night. -1 And I drank a margarita with dinner! -1
I'm still excited about this month. No worries. :)

JUNE 05 2007: Did I miss a post! What! GRRRR...-1

JUNE 06 2007: I feel so GOOD from going to the gym tonight and doing full body lifting and Cardio on the treadmill! (which I will count as one of my swims) :jumping: Wow, what a difference it made!! I had forgotten how good that feeling was! I had so much energy, I went home and cleaned most the night, which felt even better ... that I was getting stuff done that I needed to! Oh yeah, things are on the up and up again! :p

JUNE 07 2007: I plan on swimming today or if the sun comes out, I may walk. I have to move a bunch of stuff out of my apartment..spring cleaning crap out of there...that will be a good extra workout. Went for a 2 mile walk on the coastal trail (I will count any walking/cardio outdoors as the same as my swimming, I'd rather be outside than in an indoor pool!). Felt great to get fresh air and we have lots of sunlight as we are entering closer to solstice.

JUNE 08 2007: Walked laps around a school track with my friend.

JUNE 09 2007: Was very busy today! But no swim or workout.

JUNE 10 2007: I ended up walking a lot downtown and then playing tennis! So much fun! I'm addicted now!

JUNE 11 2007: Played Tennis again, loved it!
JUNE 12 2007: Injured ankle, took it easy today. It swelled up pretty good. I'm going to take some Advil and rest off it. I hope I heal soon, cuz I want to go play outside!

JUNE 13 2007: Whoa! I went swimming on my lunch....awww that felt nice. Especially since it is not sunny outside to walk after work, but I just might anyways with a sweatshirt on. :) I need to lift some weights again....:bb:I ate some yummy Alaskan King crab last night with salad and a baked potatoe. Watched the movie Norbit, kind of dumb, but funny. I signed up for the free disc (frisbee) golf clinic for next Weds. I want to learn so I can play on the course near the lagoon and is on part of the coastal trail! I'm excited to do that. As soon as my ankle heels, I'm playing more tennis! My face got a lot of sun playing outside, I like it! :p

JUNE 14 2007: Nothing to report, break day...had dinner with friends. My ankle is still hurting, so I skipped walking or tennis.

JUNE 15 2007: I have to go to Wasilla tonight, but I would like to get in a work out of some kind! It's gorgeous outside! My ankle is still a bit tweeked, bumming me out. But I can lift or swim. But that requires being inside and I want to be outdoors!

JUNE 16 2007: It was a beautiful day!! Best day we've ever had! And I splurged! -2
JUNE 17 2007: Watched the Tour de France on video, loved it! This was a rest day...need to get myself into the gym on days its not sunny. Almost played tennis this weekend, although I have a tiny hint of injury still in my ankle still.

~I ONLY MADE IT HALF WAY THROUGH THE MONTH~:(

JUNE 17-24 2007: I MISSED A GAZ-ILLION POINTS! :mad: -7 for not posting and at least -4 for not exercising (althought I did 13 hours in 2 days of deep cleaning and my muscles in my legs and buttocks are so sore!) AND WHO KNOWS HOW MANY POINTS FOR FOOD. SO I'M DECLARING NOT FAIR FOR ME TO BE ACCURATE ON KEEPING TRACK OF POINTS THIS MONTH. IM JUST GOING TO TRY TO FINISH OUT THE MONTH WITH POSTING AND TRYING TO EXERCISE THE BEST I CAN WITHOUT TALLYING A FINAL NUMBER FOR POINTS. I WILL STILL SHOW MY DEDUCTIONS, BUT A FINALLY NUMBER WOULD BE INACCURATE. :o

JUNE 25-27 2007: Went for a beautiful walk Weds on the coastal trail 2 miles. No post on 25 or 26 so -2
JUNE 28 2007: Going to the gym to meet a girlfriend after work.
JUNE 29 2007: It felt so good to go to the gym yesterday! I did cardio and lifted upper body. I was very fortunate that my friends invited me over for steak and corn on the cob all off the grill! Great day over all. I feel rejuvenated this morning. I need to keep this up.

Jacob Turner's Entry into the "100 Challenge"

GOAL: 10% Bodyfat

LINK: http://spreadsheets.google.com/pub?key=pqqv3B1AaKCSf9uNvmClPXQ

Note: I will fill in all ?'s on Jun 4th. If you feel absolutely compelled to comment on my diet then please email me at jake of ark at gmail dot com (no spaces obviously).

WORKOUT SCHEDULE
Monday: Stairmaster, 20 mins (aerobic, fasted AM); Shorin-Ryu, 120 mins
Tuesday: Stairmaster, 20 mins (aerobic, fasted AM); Weight training, 60 mins: Upper Body & Abs
Wednesday: Stairmaster, 20 mins (aerobic, fasted AM); Weight training, 60 mins: Lower Body & Abs
Thursday: Stairmaster, 20 mins (aerobic, fasted AM); Shorin-Ryu, 120 mins
Friday: Stairmaster, 20 mins (aerobic, fasted AM); Tennis, Basketball, Running, Swimming, Hiking, or Backpacking. Average 120 mins but occasionally the entire weekend. Performance is more important here than fat loss.

MEAL SCHEDULE
6 low carb, low fat, and high protein meals per day through the week and a refeed day every Friday. Unplanned but healthy meals and two cheat meals on the weekend.

STARTING STATS
WEIGHT: 225 pounds
BODY FAT: 33%
ARMS: 13
CALVES: 16
CHEST: 41
FOREARMS: 11
HIPS: 39
THIGHS: 24
WAIST: 40

END STATS
WEIGHT: 180-185 pounds
BODY FAT: 10%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG

JUN 4: This is the day I will begin. (Note: Each entry should be completed the day after, or at the end of the same day after all meals/workouts are completed.)
-0 points [100 points]

I'm in

GOAL: cutting (gently http://www.cosgan.de/images/smilie/konfus/s020.gif )

COMMENT: i want to lose a few more centimeters in my waist, and get more muscles:) perhaps even lose a kilo or two by the end of the month

WORKOUT SCHEDULE
Monday: aeroboxing
Tuesday: chest, shoulders, triceps (PM)
Wednesday: aeroboxing
Thursday: back, biceps (PM)
Friday: aeroboxing
Saturday: legs, abs (PM)
Sunday: rest day


MEAL SCHEDULE
5-7 meals per day (1600 cal), two cheat snacks per week, one cheat meal per week, two drinks per month, at least 2,5 l of water daily.

*Daily logs will be edited the day after.



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



END STATS
WEIGHT:
BODY FAT:
BICEPS:
CALF:
HIPS:
THIGH:
WAIST:

DAILY LOG
JUNE 1: had my first cheat snack of the month, and had a SUPERB boxing session, couldn't even believe i gave my 120% for the first time, although the day was lousy, rainy and boring. i also took my measurements for the end of the May challenge:jumping: progress is slow but I feel back on track after all that depression in May, and JIMMY IS FINALLY GONE, so i can sleep and lift heavy again:claphigh:
- 0 points [100]
JUNE 2: had my second cheat snack and a very good lifting afterwards
- 0 points [100]
JUNE 3: rest day, no cheat snacks, no cheat meals, wonderful http://www.cosgan.de/images/smilie/froehlich/a075.gif
- 0 points [100]
JUNE 4: i was weak at boxing, no idea why, but it was good anyways. went out with friends afterwards, they all had pizza, i took a tuna sandwich with veggies (they complained about the pizza, wasn't even good apparently, bwahahaha)
- 0 points [100]
JUNE 5: really good lifting, diet ok
- 0 points
JUNE 6: slow boxing session followed by killer abs exercise - the worst possible thing; i had my first cheat snack of the week, some semi-clean cookies
- 0 points [100]
JUNE 7: great lifting, my back and biceps are sore and i'm so tired. had my cheat meal for the week and didn't even enjoy it.
- 0 points [100]
JUNE 8: poor boxing session, but i got it done though, went out, stayed up late, had good diet day
- 0 points [100]
JUNE 9: great lifting, but had some candy:bang:
- 1 point [99]
JUNE 10: rest day - beach day! http://www.cosgan.de/images/smilie/verschiedene/a065.gif scale day: lost about half a kilo, that's some steady progress, i'm happy, finally like the mirror image; still half a day left but i'll be good
- 0 points [99]
JUNE 11: cheat snack and missed boxing, but if i go to taebo on Saturday i won't deduct anything
- 0 points [99]
JUNE 12: i got a nephew today, so, cheat snacks and maybe a drink are obligatory today:) AND i had a cheat meal for the week, and there was no lifting which i'm really sad about, but it will be done on Sunday instead, who cares, i'm deducting a point anyways
- 1 point [98]
JUNE 13: boxing was difficult due to lunch which i had to late (only an hour before training) and the high temperatures; had an ice-cream:)
- 1 point [97]
JUNE 14: had an amazing day, was so tired in the evening but did my lifting anyways; had ice-cream
- 1 point [96]
JUNE 15 and 16: forgot to post, did some cheating, didn't do some exercise, i feel lousy
- 5 points [91]
JUNE 17: rest day, well, a day of walk and swimming
- 0 points [91]
JUNE 18: it's getting hotter every day, boxing is like torture, had to do some killer abs exercise too, yuck, had a pizza later (oven is working again), and a beer, and some ice-cream
- 1 point (for ice-cream) [90]
JUNE 19 AND 20: i couldn't open the forums yesterday so i'm not deducting for not posting, but i am for eating chocolate candy:)
- 2 points [88]
JUNE 21: no lifting: all day at work and later trip to Zagreb
- 1 point [87]
JUNE 22: no nothing
- 1 point [86]
JUNE 23: rest day (from what), had some exercise though: playing with my 2yearold niece. had ice-cream
- 1 point [85]
JUNE 24-25: kghm, so 23rd was not a rest day, and 25th was a state holiday so there was no boxing, and no cardio of any kind since i was on a trip
- 2 points [83]
JUNE 26: diet good, very good lifting, had ice-cream, but i'm counting that as my first cheat-snack of the week :P
- 0 points [83]
JUNE 27-28: i tried to open the forum a couple of times yesterday, but couldn't so, i'm not deducting anything. i had an amazing workout in the gym instead of boxing on wednesday. actually, there's no more boxing for me until the 15th of September, because there's just no boxing at the gym, but there'll be some heavy lifting and i'm really looking forward to it.
- 0 points [83]
JUNE 29: everything by the book
- 0 points [83]
JUNE 30: rest day
- 0 points [83]

GOAL: Cutting (well, losing fat at least). More importantly: Marked visual progress.


COMMENT: I don't have body fat calipers or anything, but I'm not that interested in it. I want to lose weight and make visual progress. When I shed another 20 lbs or so I'll get more particular about the size of my biceps or whether I should aim for 16% or 14% for the next month or what-not. Any comments/admonitions/outright insults are welcome. If you have one of these, put it on my journal so it knows it's wanted.


WORKOUT SCHEDULE
Monday: I ain't doin' jack.
Tuesday: HIIT - At least 20 mins w/ at least 5 one-minute intervals (likely more), 1:15 breaks.
Wednesday: Weight training: chest, tris, shoulders, front thighs, abs. Then, 40-45 minutes cardio at 80% MHR.
Thursday: Weight training: back, biceps, calves, hamstrings, forearms. Then, 40-45 minutes cardio at 80% MHR.
Friday: HIIT - At least 20 mins w/ at least 5 one-minute intervals (likely more), 1:15 breaks.
Saturday Weight training: chest, tris, shoulders, front thighs, abs. Then, 40-45 minutes cardio at 80% MHR.
Sunday: Weight training: back, biceps, calves, hamstrings, forearms. Then, 40-45 minutes cardio at 80% MHR.


MEAL SCHEDULE
* Five meals per day, with each meal being between 300 and 450 calories (goal is 2000/day) on non-lifting days. On lifting days, the goal is 500 calories per meal for a total of 2500. 40/40/20 etc etc.
* If my progress stalls for more than a week and it's decided I need a refeed, this will change for that day to 5 meals comprising 2500-2800 total calories. (I'm way open to advice on this topic.)
* I'm allowing myself one 12 oz light beer or one 4 oz glass of wine per day. If I have a regular beer, or more than 4 oz of wine, or a mixed drink, or anything else, -1 point.
* Because of my 1 beer/day, I'll have no cheat meal allowance.

STARTING STATS
WEIGHT: 230 lbs (height 6'1")
WAIST: 45" (whoa my pants are 38" though :| )


END STATS
WEIGHT:
WAIST:

June 1: After a couple of crappy, half-assed workout days, I went to work completely unprepared to eat properly, and convinced that I would never set foot in a gym again. I missed one meal and I had an apple martini at dinner with dad & the ex. I did, however, make it to the gym for my HIIT. I so totally suck. -2 points [98]

June 2: I somehow managed to finish my lifting, though I've somehow gotten a lot weaker over the past week. Weight that I was able to do 3x12's with a week ago would be 12-10-8 now. Late in the evening I took a friend out for his b-day and had a margarita. -2 points [96]

June 3: Overcome with fatigue, I skipped my weight workout, deciding to move it to 6/4, which is normally my day off. I'd normally do HIIT on 6/5, but I'll be taking that day off too, hopefully making my poor legs a little happier. So, net, I'll have missed one workout. I can feel my will imploding even as I type this. I need to remotivate myself, and soon. :/ -1 point [95]

June 6: I'm not disciplined enough for this (the challenge, not fitness in general) at the moment. Perhaps another month. :/ -95 points [0 total]

GOAL:Practice Safe Eating,Maintain a strong body.


WORKOUT SCHEDULE
Sunday:Back, Lats and Triceps and cardio
Monday: Cardio and Abs
Tuesday:Legs,calves,glues, hams, quads and cardio
Wednesday:Cardio and Abs
Thursday:Shoulders, chest, biceps and cardio
Friday:Cardio and Abs
Saturday: A little relaxation, loving and the other fine points of life


Well a Woman has to eat
sticking with the 50c/30p/20f plan
5 meals a day

JUN 1 I did everything I was suppose to do today 100
JUN 2 Yes it is my day of rest no training today 100
JUN 3 pretty good workout today 100
JUN 4 eating was a little off, I must work on increasing my fat intake -1 99
JUNE 5 okay training day not able to get in all my meals -1 98
JUN 6 another on point day 98
JUN 7 unable to get in my last meal -1 97
JUN 8 Reoccuring theme not getting in my last meal, not enough water
for today.............-3 94
JUN 9 Good to go 94
JUN 10 Good workout all is well 94
JUN 11 a okay 94
JUN 12 Another productive day 94
JUN 13 Holding at 94 as long as I get the remainder of my meals in for today.
JUN 14 ouch I lost another three points 91
JUN 15 minus 2 89
JUN 16 it is my day off all is well.
JUN 17 Major shift change -3 86
JUN18 back on track 86
JUN 19 another oops -1 85
JUN 20 -3 82
JUN 21 -3 79
JUN 22 -3 76
JUN 23 -0 76
JUN 24 -0 76
JUN 25 -0 76
JUN 26 -0 76
JUN 27 -3 73
JUN 28 73
JUN 29 73
Thats is a wrap for me....JUN 30th is my day off...so all is good

JUN 30 73..........ended results 73 points

GOAL: Cutting

BODY TYPE: Mesomorph

COMMENT:
This will be my ninth challenge to date. I finished last month with 91 points, which was a bit disappointing. So far over the last nine months I have been cut for the first five months followed by a month maintenance period followed by a trial bulk for one month & now I'm on the second month of my second cut. During my last 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 continue my cut in order to drop 1-2lbs of fat per week. My aim is to hit 8-10% body fat with a visible six-pack in the next 4 weeks or as long as it takes. My body fat 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, Back & Abs
Tuesday: Tag Rugby Training or Cardio - HIIT (PM)
Wednesday: Weight Training - Lower Body & Abs
Thursday: Tag Rugby Match or Cardio - HIIT (PM)
Friday: Weight Training - Shoulders, Arms & Abs
Saturday: Cardio - HIIT/ Swimming
Sunday: Cardio/ Swimming 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: 194lbs
BODY FAT: 12.5% (Health Central)
ARMS: 13.5" (Myotape)
CALVES: 17" (Myotape)
CHEST: 41" (Myotape)
FOREARMS: 12" (Myotape)
HIPS: 39.5" (Myotape)
THIGH: 23.5" (Myotape)
WAIST: 35.75" (Myotape)

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

DAILY LOG:

WEEK 1:
JUNE 1: Scheduled night off from weights tonight. This week, ending today was my scheduled week off from weights. I try to take a break every 8-10 weeks. Scheduled meals & sups/ vitamins taken. [100 Points]
JUNE 2: I missed my cardio session today (-1). I'm doing some painting in my house over the weekend & I didn't plan to fit the Gym in during the day which was a mistake. Scheduled meals & sups/ vitamins taken. [99 Points]
JUNE 3: Scheduled day off today, I could have done a cardio session since I missed one yesterday but i spent the day painting again. Scheduled meals & sups/ vitamins taken. [99 Points]
JUNE 4: I didn't get to the Gym today again! I should have started my new weights rountine today, but I can still get 3 weights sessions in this week so I avoid losing a point for now. Scheduled meals & sups/ vitamins taken. [99 Points]
JUNE 5: Tag rugby training done tonight, 2 long hours in the sun. Scheduled meals & sups/ vitamins taken. [99 Points]
JUNE 6: Started my new weights program tonight, it's just a variation of the split program I was using before. I just switched the body parts around, added Abs to every workout & changed the sets to 5x5. From now on I will also try to do a short cardio session after each weights workout. Scheduled cheat meal was a slice of pizza & a beer. Scheduled meals & sups/ vitamins taken. [99 Points]
JUNE 7: Tag Rugby match played tonight, we won 16-15. Scheduled meals & sups/ vitamins taken. [99 Points]

WEEK 2:
JUNE 8: Shoulder & Arm workout done tonight, great workout. I included a lot of tough compound exercises to increase the intensity of the workout. The 5x5 set format almost ups intensity with no rests between sets. Scheduled meals & sups/ vitamins taken. [99 Points]
JUNE 9: I missed my cardio workout today (-1), I was doing some work around the house & I left it too late to go to the Gym. I had this weeks scheduled cheat meal tonight, I had a thai curry with steamed rice. Scheduled meals & sups/ vitamins taken. [98 Points]
JUNE 10: Scheduled day off today, although I was quiet active anyways! I spent the afternoon surfing & afterwards I went for a long walk along the nearby cliffs. I didn't get this weeks new Lower Body workout done but I will get it done next week. Scheduled meals & sups/ vitamins taken. [98 Points]
JUNE 11: Lower Body weights done tonight, I haven't finished my new lower body program so I just did the old one. I did some new ab exercises too, just to try them out. Scheduled meals & sups/ vitamins taken. [98 Points]
JUNE 12: Tag rugby training done tonight (90mins). Scheduled meals & sups/ vitamins taken. [98 Points]
JUNE 13: I was out for the evening for my birthday celebrations with my girlfriend tonight. I knew I would be out for dinner tonight so I should have saved my weekly cheat meal until now, but I didn't so (-1). I also missed my Chest & Back workout but I'll get that done on Friday night, but because of this I will miss one weights session this week so that's another point lost (-1). Scheduled meals & sups/ vitamins taken. [96 Points]
JUNE 14: I played a tag rugby match tonight & won 13-4. Scheduled meals & sups/ vitamins taken. [96 Points]

WEEK 3:
JUNE 15: I didn't make it to the Gym tonight, the weather was so nice I just hungout with my friends & had a few drinks. That means since I'm away this weekend I will miss all this weeks weights sessions! (-3) and I had an unscheduled cheat meal to night (-1). Scheduled meals & sups/ vitamins taken. [92 Points]
JUNE 16: I was away at a tag rugby event today, so we spent the day playing a lot of short games. The game are played on the beach & the sun was shining aswell which made it all the better. The only food available to us today was a BBQ so I ended up having two burgers whish is other cheat meal (-1). Scheduled meals & sups/ vitamins taken. [91 Points]
JUNE 17: Scheduled day off today, I spent the day at the beach again & we went fishing for a few hours. Once again my food choices were poor & I ended up eating some junk food on the way home (-1). This has been a really bad week in terms of my training & nutrition, I've lost 6 points this week which brings me down to a low of 90 points. In my last eight challenges I haven't dropped below 90 points & I can't let that happen this month. Scheduled meals & sups/ vitamins taken. [90 Points]
JUNE 18: I got back on track tonight after a disappointing weekend. Chest & Back workout done, this was a good intense workout, I felt a lot stronger tonight & I should increase the weights on most exercises next week. Scheduled meals & sups/ vitamins taken. [90 Points]
JUNE 19: Tag rugby training done tonight in the pouring rain! I also played 5 aside soccer for 90mins. While I was playing the rugby at the weekend I pulled my quad during a sprint it wasn't too bad but it got worst tonight. Depending on how it feels tomorrow I might give my lower body weights a miss. Scheduled meals & sups/ vitamins taken. [90 Points]
JUNE 20: As expected I skipped my lower body workout tonight to give my strained quad a rest, hopefully it will have recovered enough by tomorrow night to play a game. Scheduled meals & sups/ vitamins taken. [90 Points]
JUNE 21: Tag rugby match played tonight, we won 16-10. Scheduled meals & sups/ vitamins taken. [90 Points]

WEEK 4:
JUNE 22: I didn't get to the Gym tonight because I was at work late, but I'll get my weights done over the weekend. Scheduled meals & sups/ vitamins taken. [90 Points]
JUNE 23: I didn't get to the Gym today, I was on my way out the door when a relative dropped in; so by the time I was able to leave the Gym was almost closed. I'll just have to get my weights & cardio done tomorrow to avoid losing a point. Scheduled meals & sups/ vitamins taken. [90 Points]
JUNE 24: Arm & Shoulder weights done today, it was a good intense workout. I also did my weekend cardio session today.Scheduled cheat meal was a large slice of pizza today. Scheduled meals & sups/ vitamins taken. [90 Points]
JUNE 25: Lower body weights done tonight, this was the first time I did my new program. I also did a lot of core work afterwards which I will do from now on. Scheduled meals & sups/ vitamins taken. [90 Points]
JUNE 26: Tag rugby training done for 2 hours tonight, I also played 5 aside soccer for 90mins. My quad was hurting again tonight after tag rugby training & the soccer only made it worst, I hope it makes a good recovery for Thursday's match. Scheduled meals & sups/ vitamins taken. [90 Points]
JUNE 27: I didn't do my Chest & Back workout tonight because I was stuck for time so I did a 30min cardio session in the pool instead. Scheduled meals & sups/ vitamins taken. [90 Points]
JUNE 28: Tag rugby match played tonight, we won 15-8. Our last game is next week but we've already won the league because if we lose next week are points difference will ensure we finish on top. My pre-season rugby training is due to start in the next week or two, I'm really looking forward to returning to my club fitter than ever. Scheduled meals & sups/ vitamins taken. [90 Points]

WEEK 4:
JUNE 29: I missed my weights workout tonight (-1) & I won't get a chance to do it again since I have to get my other upper body workout done before Monday. Scheduled meals & sups/ vitamins taken. [89 Points]
JUNE 30: I missed my second weights workout today in two days (-1). I was playing a tag rugby tournament all day today but I had time before it started to do weights but I didn't get to the Gym. Scheduled cheat meal today was at a BBQ I had two burgers & some chicken with a lot of salad. Scheduled meals & sups/ vitamins taken. [88 Points]

Conclusion:
This has been my worst challenge so far in terms of score with 88 points but despite that I more than happy with the results the last nine months have produced. In my opinion I am at my ideal weight at about 190lbs, I look like I am in good shape & my muscles look defined without just looking "skinny." I am extremely happy & confident with the way I look right now. Over the last nine months I have really enjoyed the training it feels satisfying to complete a good workout & push herself to finish every rep or every minute of cardio. The hardest change to make is nutrition; I believe this is because it's too easy to consume the wrong foods. They are readily available everywhere you turn especially when you’re on the go & time is an issue. But nutrition & eating right is by far the most important part of a healthy lifestyle. This month was a challenge for me because I moved home again for the first time since last year. I started working out & eating right after I moved out of home last year because I was sick of my old lifestyle. When I was living by myself I only could consume what I had in the cupboard which was all healthy food, I didn't even have sugar or salt in the house! So now that I'm back living at home it is paramount that I stick to my healthy options. I will do this by buying & preparing my own meals like before. Next month will be my last challenge for a while; I think I have picked up enough knowledge & discipline over the last nine months to carry me on into the future.

I am in again :)

GOAL: Cutting

Note: I want to lose 8 lbs by June 30th. For a goal weight of 171. :gl:

WORKOUT SCHEDULE
Rest week until June 4th. On June 4th I am starting the classic rotation of Power 90 Master's Series. :scared:

Weeks 1 through 3 (June 4th - June 24th)

Monday: Sculpt 5/6 :bb:
Tuesday: Sweat 5/6 Ab Ripper 200 :jumping:
Wednesday: Sculpt 5/6 :bb:
Thursday: Sweat 5/6 Ab Ripper 200 :jumping:
Friday: Sculpt 5/6 :bb:
Saturday: Sweat 5/6 Ab Ripper 200 :jumping:
Sunday: Rest :sleepy:

Week 4 (June 25th - June 30th)

Monday: Core Cardio :jumping:
Tuesday: Cardio Interval :jumping:
Wednesday: UML :bb:
Thursday: Plyo :jumping:
Friday: Core Cardio :jumping:
Saturday: UML :bb:
Sunday: Rest (July 1st) :sleepy:

MEAL SCHEDULE :eat:
6 meals
~1600 calories
Clean Eating!!! Trying the Eating for life plan.
Macros ~20 40 40 to ~30 30 40 (F P C)
1 cheat day a week.

STARTING STATS
WEIGHT: 179
BODY FAT: 28%
ARMS: 12"
CALVES: 16"
CHEST: 31"
FOREARMS: 10"
HIPS: 42"
THIGHS: 27"
WAIST: 29"

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

DAILY LOG

JUN 1: Meals: clean and in range. Workout: rest week. :D Great start, lets keep those 100 points this time!!!
-0 points [100 points]

JUN 2: Meals: clean and in range. Workout: rest week. :D WEIGHED IN AT A NEW LOW!!! 177.5 WOOT!
-0 points [100 points]

JUN 3: Meals: cheat meal. Workout: rest week. :D
-0 points [100 points]

JUN 4: Meals: bad. Workout: done. I wonder if I am the first to lose a point. :(
-1 points [99 points]

JUN 5: Meals: bad. Workout: done. Didn't plan for trip. But kicked my arse and got the workout in before midnight!
-1 points [98 points]

JUN 6: Meals: bad. Workout: done. Ate ice cream.
-1 points [97 points]

JUN 7: Meals: bad. Workout: done. My mother is leaving tomorrow...I should stop losing points after that :D
-1 points [96 points]

JUN 8: Meals: bad. Workout: done. Did not update.
-2 points [94 points]

JUN 9: Meals: calling it the cheat meal. Workout: done.
-0 points [94 points]

JUN 10: Meals: planned. Workout: rest day. I am back on track TODAY. My mother is gone and I am ready to hit the rest of the month HARD! This little setback cost me my progress I already made this month which is really stinky. But what is done is done, it was nice visiting with her. 20 more days, and I am going to make them count. 24 more days till day 30 P90MS.
-0 points [94 points] <---- Yup back on track :D

JUN 11: Meals: planned. Workout: done. New Low 177!
-0 points [94 points]

JUN 12: Meals: planned. Workout: done. Holding Steady on the weight!!
-0 points [94 points]

JUN 13: Meals: planned. Workout: done.
-0 points [94 points]

JUN 14: Meals: planned. Workout: done.
-0 points [94 points]

JUN 15: Meals: planned. Workout: done.
-0 points [94 points]

JUN 16: Meals: cheat day baby! Workout: done.
-0 points [94 points]

JUN 17: Meals: cheat day again? Workout: rest.
-1 points [93 points]

JUN 18: Meals: planned Workout: done.
-0 points [93 points]

JUN 19: Meals: planned Workout: done.
-0 points [93 points]

JUN 20: Meals: planned Workout: done.
-0 points [93 points]

JUN 21: Meals: cheat meal had Workout: missed.
-0 points [91 points]

JUN 22: Meals: planned Workout: done. didnt update
-1 points [90 points]

JUN 23: Meals: planned Workout: done. didnt update in time.
-1 points [89 points]

JUN 24: Meals: planned, had ice cream Workout: rest. New Low 175.5!!
-1 points [88 points]

JUN 25: Meals: planned, had ice cream Workout: done.
-1 points [87 points]

JUN 26: Meals planned, but blown by salad bar and a very small amount of ice cream. Workout: done.
-1 points [86 points]

JUN 27: Meals planned, but made cookies. Workout: done. Back up 177... hmm you think its the treats?
-1 points [85 points]
JUN 28: Meals planned, but ate chocolate chips. Workout: done. Not weighing.
-1 points [84 points]
JUN 29: Meals planned, but ate something bad. Workout: done. Not weighing. didnt update
-1 points [82 points]
JUN 30: Meals planned, but ate something bad. Workout: MISSED. Not weighing. didnt update
-1 points [79 points]
I am doing far worse this month.... :( I SUCK.

Monthly stats.

It was'nt a great month for weight loss. I fell of the wagon for basically the whole month. my diet stunk, but my workouts and cardio are going off the charts. I love working out and running. Even though I lost the diet battle, somehow I gained muscle, lost fat %, and maintained the extra fat around my waist . Here are the numbers.
BEGINNING MEASUREMENTS
Weight - 193
BF - 15%
Height - 6"1
Waist - 37 ”
Hips - 39 ½”
Chest - 43 ½"
Arms - 14.75”
Thighs - 22 ½"
Calves - 15"
Forearm - 11 ¾”


ENDING MEASUREMENTS
WEIGHT: 190
BODY FAT: 13%
ARMS: 15
CALVES: 15.25
CHEST: 44.5
FOREARMS: 12
HIPS: 39.5
THIGHS: 22.25
WAIST: 37

GOAL: lose that last 5% Body fat


JUNE 1: Off of diet. Forgot to post. -2(98 pts)

JUNE 2: Off of diet. Forgot to post. -2(96 pts)

JUNE 3: Off of diet. Forgot to post. -2(94 pts)

JUNE 4: Well this past weekend, I really let loose. I decided that I have been dieting for 4 straight months and needed a little break. Where I have been loving my workouts, I have been really craving cheat food. So this past weekend, I indulged my cravings. I know this may sound strange, but this is my last month of cutting, and I wanted to get all of those cravings out of the way. Now that I have allowd myself to let go. It will be easier to be really strict for the rest of the month. Today I am back on track and I plan to lose 15 pounds this month and get down to 10% body fat.(94 pts)

JUNE 5: All meals and workouts complete. Every day, not only am I going to post my points, but I am also going to post my weight. I have started a new routine. I am working my butt off every day to lose 15 pounds this month. I have already lost 2 pounds, so I am down to 191 pounds.(94 pts - 191 pds)

JUNE 6: All meals and workouts complete. Just to explain how I am planning on losing 1 pound every other day. It is simple math. To burn 1 pound of fat, you have to use 3500 calories. My body burns 2000 calories just living. By working out, running, jumping rope, etc. for 1 hour a day, I will burn an extra 900 calories. That will equal to 2900 calories per day. Then subtract 1100 calories for my cutting diet calories, and that gives me 1800 calories burnt every day. So every other day I will be at a 3600 calorie deficit, which will equal 1 pound every other day. By eating very cleanly, and working out exrta hard with free weights, I should'nt lose much muscle. This is my last month for cutting, and I have to lose 6 % body fat to reach 10%. I have to work extra hard, so that is why I am doing something so drastic.(94 pts - 191 pds)

JUNE 7: All meals and workouts complete.(94 pts - 190 pds)

JUNE 8: All meals and workouts complete.(94 pts - 190 pds)

JUNE 9: All meals and workouts complete. Hooray!!!!! I have broke the 180's for the first time in 12 years!!!!(94 pts - 189 pds)

JUNE 10: Forget the 180's. I lost my mind again and cheated. Gained back 3 pounds. These setbacks are killing me. It is also very disheartening that one day of cheating can cause such a rise in weight. What has essentially taken me months to lose, could all come back in matter of weeks if I totally lost my mind. Although this is true, it's o.k. I will never let that happen. I have told myself that I will never go over 195 pounds ever again. (93 pts - 192pds)

JUNE 11: All meals and workouts complete.(93 pts - 192 pds)

JUNE 12: This was a planned cheat day. It was my sons b-day. So I had some cake. But I did still lose a pound. (93 pts - 191 pds)

JUNE 13: All meals and workouts complete.(93 pts - 191 pds)

JUNE 14: All meals and workouts complete.(93 pts - 191 pds)

JUNE 15: All meals and workouts complete. I cheated though. My Mom came to visit. We went into town for the day and went shopping and I ate at Red Lobster. Then we had ice cream. I gained back 2 pounds!!Whatever....(92 pts - 193 pds)

JUNE 16: All meals and workouts complete. But with my Mom in town I cheated again. I really thought this month I could be strong. Obviously not. I gained back 2 more pounds. I had a great workout though. Tomorrow is Fathers Day. I have had my treats already though. I have 17 days to lose 15 pounds.:lol: Its not very funny though. For 3 months I kicked butt, only to fall apart at the end? No. I am going to finish this month strong. I am going to get close to that 180 pound goal by July 4th. I just have to push my body a little harder. Actually I have to do that and stop eating crap! If you've paying attention, don't stop now, because I am about to kick some fat off of my Ass; Literally!!!:spank:(91 pts - 195 pds)

JUNE 17: All meals and workouts complete. Today was Fathers Day. I had kept to my diet until 8:00 PM. My gift from my wife and kids was a trip to Kabuki Japenese Steak House. Needless to say I pigged out on steak, shrimp, chiken, and veggies. The fried rice is probably the one thing I shouldn't have eaten. Tomorrow is Measurement day. I know I will be displeased with the results of another horrible week of cheating. (91 pts - 195 pds)

JUNE 18: All meals and workouts complete. I started running today and got back on my program. I ran 4 miles and lost 3 pounds!! Now thats more like it. I think I will probably start to lose some muscle with the fat. But with all the running I am doing I should shed some serious fat. Who knows, by July 6th, I could just break into the 170's. Actually, all I am shooting for is 10% BF.(91 pts - 192 pds)

JUNE 19: All meals and workouts complete. 10% Here I come!!!!!!(91 pts - 191 pds)

JUNE 20: All meals and workouts complete. (91 pts - 191 pds)

JUNE 21: All meals and workouts complete. (91 pts - 191 pds)

JUNE 22: All meals and workouts complete. (91 pts - 191 pds)

JUNE 23: All meals and workouts complete. (91 pts - 190 pds)

JUNE 24: All meals and workouts complete. (91 pts - 190 pds)

JUNE 25: All meals and workouts complete. (91 pts - 190 pds)

JUNE 26: All meals and workouts complete. Bad news... I pulled a calf muscle today on my 4 mile run. Not good..... I think running is the one thing that has really jumpstarted my fat loss. We will see.(91 pts - 190 pds)

JUNE 27: All meals and workouts complete. (91 pts - 190 pds)

JUNE 28: All meals and worlouts complete, except for jogging. With my calf muscle in pain, there is no way I can run. This really angers me because since I started jogging a week ago, I lost 5 pounds. Now I am stuck at 190.....again. The good news is that I am able to put more weight on it today, and hopefully by Sunday, I can at least walk the 4 miles.(91 pts - 190)

JUNE 29: All meals and workouts complete. (91 pts - 190 pds)

JUNE 30: All meals and workouts complete. (91 pts - 190 pds)

see top of page for monthly stats

I'm back in this month. April was tough (much more so than I expected), and I skipped May since I was away for over a week. NO excuses in June - I hope.

:dreamy:GOAL: To lose 5-8 more pounds

STARTING STATS
WEIGHT: 146
BODY FAT: 32
ARMS: 10
CALVES: 15
CHEST: 37
HIPS: 41
THIGHS: R- 24 L- 24.5
WAIST: 28


MONDAY: 45 min cardio/100 crunches/arms
TUESDAY: 45 min cardio/100 crunches/legs/buttocks
WEDNESDAY: 45 min cardio/100 crunches/chest
THURSDAY: 45 min cardio/100 crunches/calves
FRIDAY: Rest day
SATURDAY: 45 min cardio/100 crunches/legs/buttocks
SUNDAY: rest day but if up for it, 30-60 min of cardio

Allowed 1 cheat meal per week/No food intake after 7pm Mon-Thurs. and Sunday

June 1: Rest day/set more realistic goals with my hectic schedule/I believe the above workout schedule will be more do-able/100 pts
June 2: Did 1 hour of walking on treadmill at 11 & 12% incline/burned 8.. calories/However, I tried to control my calorie intake but I'm almost positive I went over my alloted amt (1200-1500 cal)--We went out for a nice dinner, had a couple of cadillac margaritas, mexican meal, rented a couple of movies, bought raisinettes, just totally splurged! Ugghhhhhh, I feel yucky!/I could use part of it as my cheat meal plus I burned a lot of calories this morning/I didn't do legs today either/-2/98 points
June 3: Did 1 hour of cardio/Nothing to eat past 7pm/98 points
June 4: 60 min cardio--uphill walking on treadmill/did arms and crunches/98 points
June 5: Did cardio only--burned 850 cal but didn't do anything else-not feeling so hot today/probably the huge cinnamon roll I had/-2/96 points
June 6: 60 min of walking at an incline of 11 & 12%/did chest/crunches done/96 points
June 7: 60 min of incline walking/calves and crunches done/96 points
June 8: Rest day/96 points
June 9: Did my 60 min of cardio/crunches and lunges done/96 points
June 10: Completed 45 min of cardio/96 points
June 11: 60 min of walking at 11.5 and 12% incline completed/crunches/arms/96 points
June 12: 1 hour of walking at a 12% incline/crunches, legs, buttock exercises done/96 points
June 13: A little over 1 hour of walking at an incline of 11.5 & 12%-brutal today because it's 85 degrees outside/But I feel great! Finished my crunches and chest exercises/still 96 points:claphigh:
June 14: 1 hour of cardio completed/crunches and calves done/96 points
June 15: rested today/96 points
June 16: 60 min cardio/crunches completed but no legs/-1/95 points
June 17: Did 60 min of incline walking on treadmill this morning/95 points
June 18: 60 min of cardio done/arms done/95 points
June 19: cardio done/crunches completed/leg & buttock exerc done/used cheat meal today/95 points
June 20: 60 min of cardio done/crunches and chest exercises done/95 points
June 21: Rested today--hot weather has made me very tired/did crunches only/-2 (no cardio, no calves)/93 points
June 22: Could not get onto the forum last night!??!!! I kept getting an error page & the same thing this morning. For Friday, I rested but could not resist a banana split with husband/ -1/92 points
June 23rd: did cardio/crunches/legs/buttocks/92 points
June 24: rested today/We had a power outage at 3:30am & with no A/C, everybody in the house was up--so needless to say, I was lacking in the sleep department today/Thank goodness it was a "rest day" :sleep:/92 points.
June 25: 60 min incline walking/did crunches but didn't do arms--just so tired lately--not sure why!/-1/91 points
June 26: 60 min of cardio/crunches done/legs/buttocks done/91 pts
June 27: 1 hour of cardio/crunches, chest exercises completed. 91 pts
June 28: 1 hr cardio/crunches, calves done but forgot to log in yesterday/-1/90 points
June 29: Rest day
June 30:

GOAL: Cutting


COMMENT: I want to reach sub 10% over the course of this month.


WORKOUT SCHEDULE
Monday: ME Lower
Tuesday: RE Upper
Wednesday: off
Thursday: RE Lower
Friday: ME Upper
Saturday off
Sunday: off

No planned cardio but usually there will be some on rest days. Or GPP. Workouts will be documented in my journal (http://forums.johnstonefitness.com/showthread.php?t=30492).

MEAL SCHEDULE
Six meals per day, one free day a week. Here (http://forums.johnstonefitness.com/showpost.php?p=489938&postcount=1067) it is in more detail.


STARTING STATS
WEIGHT: 168 pounds
BODY FAT: Roughly 12%
ARMS: 13"
CALVES: 15"
CHEST: 41.5"
FOREARMS: 11.5"
HIPS: 39"
THIGHS: 23.75"
WAIST: 32.5"


END STATS
WEIGHT: 167.2 :lol:
BODY FAT: Slightly below ~12%
ARMS: 13"
CALVES: 14.75"
CHEST: 40.5"
FOREARMS: 11.5"
HIPS: 38"
THIGHS: 23.25"
WAIST: 32"

After shots (http://forums.johnstonefitness.com/showpost.php?p=503847&postcount=16).


JUN 1: Completed ME Upper workout, all meals eaten. 100 points.
JUN 2: Free Day. 100 points.
JUN 3: All meals eaten. 100 points.
JUN 4: Completed ME Lower workout, all meals consumed. 100 points.
JUN 5: Had a pretty good RE upper workout today. Uppers just don't compare to lowers, though. :( Eating my last meal right now and I'll probably be going to bed early. Tomorrow morning there will be cardio and a bit of GPP. 100 points.
JUN 6: Did half an hour of LISS, all meals consumed. I had planned a bit of GPP in the form of push-ups but my shoulder started making a scary cracky noise. :scared: All of this was just extra so 100 points.
JUN 7: Had a good RE lower workout and ate all of my meals but forgot to update this thing. :o 99 points. :(
JUN 8: Completed my ME upper workout earlier today. My stats didn't change at all this week so I tweaked my diet (http://forums.johnstonefitness.com/showpost.php?p=495147&postcount=1106). I'll update later to signify that I've consumed all of my meals for the day. Update: I did. 99 points.
JUN 9: Today's a free day so I can't really mess this one up. 99 points.
JUN 10: All meals consumed and today's a rest day. Felt miserable all day due to allergies. I'm going to go to sleep a few hours early tonight and hopefully will be good to go for tomorrow's ME lower workout. 99 points.
JUN 11: Almost forgot to update! :spaz: Had a good ME lower workout today and consume all of my meals. 99 points.
JUN 12: I was laying in bed drifting off to sleep when I remembered to update this thing. :lol: Had a good RE upper workout today and consume all of my meals. 99 points.
JUN 13: Did 30 minutes of LISS. Ate all of my meals. 99 points.
JUN 14: Had a pretty decent RE lower workout and ate on plan. Actually, the store was out of 2% cottage cheese so I had to eat 1% today, but I'm not going to take a point off for that. Unless of course, you guys think it's necessary. 99 points.
JUN 15: Good ME Upper workout today. Consumed all meals. 99 points.
JUN 16: Ate all of my meals and got some GPP in there with rotator cuff work and hang clean practice. The free day's been moved to tomorrow due to father's day. 99 points.
JUN 17: Free day! 99 points.
JUN 18: ME lower completed. Ate all meals. 99 points.
JUN 19: Today's RE upper sucked. I think it's about time to switch routines. Ate all of my meals. 99 points.
JUN 20: Tripped over a jump rope for 20 minutes for some extra cardio today. Ate all of my meals. :sleep: 99 points.
JUN 21: Got my workout in and ate all of my meals. 99 points.
JUN 22: I ran out of oats this morning. I was 1/8th of a cup short. -1 point. :( I got my workout in. New routine starts next week. Ate all of my other meals as planned. 98 points.
JUN 23: Free day. :) 98 points.
JUN 24: All meals consumed. I start the new routine tomorrow! 98 points.
JUN 25: Had an OK workout. All meals consumed. 98 points.
JUN 26: Did cardio and ate all of my meals as planned. Didn't update this thing last night, though. -1 point. 97 points.
JUN 27: Had a much better workout today. All meals consumed. :eek: 97 points.
JUN 28: All meals consumed for the day. Saturday was supposed to be my official free day, but I'm going to duck out of this challenge about halfway through tomorrow. Starting on the second I'll be going on a slightly insane diet so I'm giving myself about two and a half days to soak up some carbs and relax. A few after pictures should be posted tomorrow as well. 97 points.
JUN 29: Good workout today.
JUN 30: Free day.

I'm out.

Being on vacation and w/o internet access for nine days to start the challenge and then trying to find time to post updates while tending to the yard and other things that were neglected during vacation....not happening.

I'm still hitting the gym every day and doing my cut, but with 14 days of updates to catch up on....nah. Probably see you guys for the next challenge though.

In. And I'm adding a rule for myself. If I forget my multi I'm taking a point off. I keep doing this.

GOAL: Cutting

COMMENT: I want to be below 300 by July 4. I fared poorly at the May challenge, because I had a hard time getting into the gym every day like I'd like. Then I kept flagging on my nutrition. I WILL do better in June, barring a leg falling off or anything like that.

WORKOUT SCHEDULE
I don't think I'll list workouts by day, because it seems like I'm always getting out of sync with what I'm supposed to be doing, so let me try it this way:
WORKOUT 1: Biceps-shoulders, then 20 minutes LISS cardio on fixed-handled elliptical.
WORKOUT 2: Legs, then 20 minutes LISS cardio on fixed-handled elliptical.
WORKOUT 3: 60 minutes LISS cardio on fixed-handled elliptical
WORKOUT 4: Chest-triceps, then 20 minutes LISS cardio on fixed-handled elliptical.
WORKOUT 5: 60 minutes LISS cardio on fixed-handled elliptical
WORKOUT 6: Upper and lower back, then 20 minutes LISS cardio on fixed-handled elliptical.
WORKOUT 7: 60 minutes LISS cardio on fixed-handled elliptical.

MEAL SCHEDULE
Six meals per day. No scheduled cheat meals. Roughly 2,600 calories three days a week, then a 3,400-calorie "refeed" day. I deduct a point for going over my calorie limit.

STARTING STATS
WEIGHT: 305
BODY FAT: 31%
ARMS: 16.25"
CALVES: 19"
CHEST: 49"
FOREARMS: 14"
HIPS: 51"
THIGHS: 25.5"
WAIST: 51"

END STATS
WEIGHT: 294.5 pounds
BODY FAT: 29%
ARMS: 16.5"
CALVES: 17.5"
CHEST: 48.5"
FOREARMS: 14"
HIPS: 49"
THIGHS: 27"
WAIST: 50"

DAILY LOG
June 1: Not a good start to the month. No gym and a cheat lunch. I swore this month would be better than my 77-point performance in May, but I'm not starting off on the right foot. I currently have the willpower of burnt toast. This will change. I need to refocus and make my goal. Wish me luck. 98 points.
June 2: Chest-triceps followed by 30 minutes on the elliptical. Went over my calorie limit - I stayed famished the entire day, for some reason - 2,640 calories just didn't cut it. Need to tell myself "tough" when a hunger pang hits. 97 points.
June 3: Upper-lower back, followed by 30 minutes on the elliptical. Kept calories below limit. 97 points.
June 4: 60 minutes on the elliptical. Kept calories below limit. 97 points.
June 5: Biceps-shoulders, then 26 minutes on the elliptical (had to cut it a bit short). Kept calories below limit. Tomorrow's my first "refeed day" in quite a while. 97 points.
June 6: Legs, then 24 minutes on the elliptical. I'm starting to get worried about too much cardio causing muscle loss, but it may also have a nutritional, when-I'm-eating explanation. I lost 4.5 pounds this week, but about 2 or so pounds of it was muscle. Kept under my calorie limit on a refeed day, which means I got a couple of really good meal-replacement bars out of the deal. 97 points.
June 7: 60 minutes on the elliptical. Kept under my calorie limit. 97 points.
June 8: Chest-triceps, then 20 minutes on the elliptical (my phobia about doing too much cardio and losing too much muscle has caused me to cut down to 20 minutes on my weight-lifting days). Kept under my calorie limit. Changed my nutrition slightly so I'm taking in the vast majority of my carbs before and after my workout. We'll see how that works out. 97 points.
June 9: Upper-lower back, then 20 minutes on the elliptical. Kept under my calorie limit. 97 points.
June 10: 60 minutes on the elliptical. Kept under my calorie limit on a refeed day (must've had 20 cups of oatmeal). 97 points.
June 11: Biceps-shoulders, then 30 minutes on the elliptical. Kept under my calorie limit. 97 points.
June 12: Legs, but skipped elliptical (muscle-losing worries, which may be unfounded). Kept under my calorie limit. 97 points.
June 13: 60 minutes on the elliptical, Muscle-loss worries sort of unfounded. Kept under my calorie limit. 97 points.
June 14: Chest-triceps, then 12 minutes of HIIT cardio on the stationary bike (trying some different stuff, cardio-wise). Kept under my calorie limit. 97 points.
June 15: Upper-lower back, then 8 minutes of HIIT cardio on the stationary bike (legs are just dead - gotta suck it up, though). Went 100 calories over my limit after getting up much earlier than usual (throwing off my usual feeding times). Ate clean, though. I'll still dock myself a point. 96 points.
June 16: Didn't go to the gym. Kept under my calorie limit, though. Back tomorrow. 95 points.
June 17: 60 minutes of cardio on the fixed-handled elliptical. Kept under my calorie limit. 95 points.
June 18: Biceps-shoulders, then 30 minutes on the fixed-handled ellptical. Kept under my calorie limit. 95 points.
June 19: Legs, then about 5 or so minutes on the treadmill (didn't wanna do a lot after a grueling leg workout). Kept under my calorie limit. 95 points.
June 20: 60 minutes on the fixed-handled elliptical. Went slightly over my calorie limit during a really dumb day nutritionally. That's another point. 94 points.
June 21: Chest-triceps, then 30 minutes on the fixed-handled elliptical. Kept under my calorie limit. 94 points.
June 22: Lower-upper back, then 20 minutes on the fixed-handled elliptical. Kept under my calorim limit. 94 points.
June 23: 60 minutes on the floating handled elliptical. Kept under my calorie limit. 94 points.
June 24: 60 minutes on the fixed-handled elliptical. Kept under my calorie limit. 94 points.
June 25: Biceps-shoulders, then about 6 minutes on a stationary bike. Kept under my calorie limit. 94 points.
June 26: Legs, then 20 minutes on a stationary bike. Kept under my calorie limit. 94 points.
June 27: 60 minutes on the fixed-handled elliptical. Ate a couple of dessert-type things that most likely put me over my calorie limit. 93 points.
June 28: Chest-triceps, then 20 minutes of HIIT on the stationary bike. Had Taco Bell late (d'oh!) to put me over my calorie limit. 92 points.
June 29: Lower-upper back, then 10 minutes on the recumbent bike (pressed for time a bit). Kept under my calorie limit. 92 points.
June 30: 60 minutes on the fixed-handled elliptical. Wife cooked an amazing dinner, but between the dinner and the cookies, I know I blew the ol' calorie limit today. It helps that today was a refeed day, but it doesn't help enough. Not a good end to the month. 91 points.

GOAL: Lose weight, increase strength/endurance


COMMENT: I'm still adjusting my workout schedule, but will only make changes after a week is complete. And at this time I have taken no measurements, and do not have the equipment to do so, I will work on that. I'm in college and a fraternity, so my main source of trouble is most likely going to be drinking.

WORKOUT SCHEDULE
Monday: 30min Cardio
Tuesday: Back/bi
Wednesday: 30min Cardio
Thursday: Chest/tri
Friday: 30min cardio
Saturday: Legs and abs / Rest
Sunday: Legs and abs / Rest


MEAL SCHEDULE
Six a day, 1800-2100 cal. 1 cheat a week (either a cheat meal or night of drinking).

STARTING STATS
WEIGHT: 216 lbs
ARMS: 14"
CALVES: 17"
HIPS: 40.5"
THIGHS: 25.5"
WAIST: 41"


END STATS
WEIGHT:
ARMS:
CALVES:
HIPS:
THIGHS:
WAIST:

DAILY LOG
June 1st: I started today off with my morning cardio and some light leg work. I have stuck with my planned meals, which is easy enough kauz i'm never at home so i only eat what i bring. I'm not really lined up with my workout schedual above, but that is a rough giude for now, its more important to me i get to the gym 6 days a week. I will probably be taking my cheat tonight in the form of bar drinks :-) but not food. (100)
June 2nd: I'm posting this late, so there's (-1). I also missed a meal, and drank again tonight (-2). I took today as my rest for the week. (97)
June 3rd: Doing alright with my meals, but no exercise today (-1). It's ironic to me that my most relaxed days, the weekends, are the ones i fall off my eating and work out schedule. I think the craziness of my weeks makes me follow my schedule almost blind just so i don't mess up the whole day. (96)
June 4th: Adding this late (-1). Today started alright, had to drag myself to the gym, did 20 min instead on my usual 30min cardio, but i got there. Ate all meals as planned. And i got my caliper and myo tape in the mail :-) need to figure out how to use them, then will get some starting numbers. But.. friends came into town unexpected, females... so i coulnd't say no to the bar. Long night of drinking (-1). (94)
June 5th: Thanks to the unexpected late night drinking i did not get up in time for the gym, and dout i will have time after class tonight to do anything (-1). Meals are going as planned so far, just started at noon instead of my normal 8. Not a good start this month...(93)
June 6th: All on target today. (93)
June 7th: Woke up late, so went to the gym in the evening. Did cardio and upper body (mixed). On track for meals, so I'm all good today :-) (93)
June 8th: This is the earliest i have gotten to the gym so far this week, even though its my scheduled time :-/ But for exciting news, I reached my first mini goal today, i got down below 215 :-) Baby steps here, but that's 8 lbs off in about 4 weeks, so I'm extremely happy to see that I'm losing the weight, and on top of that, exactly at the pace I set out. Anyway, i see no problems today with food. But tonight will most likely be my "cheat drink" for the week. ;-) (93)
June 9th: Today was my rest day from the gym, so nothing there. I did ok on my meals, but did drink (-1). (92)
June 10th: Got to the gym, did cardio and leg/ab work. Missed a meal though (-1). (91)
June 11th: Monday mornings are always the worst, adjusting back to early morning, so i skipped the gym and went this evening. Ok on meals. (91)
June 12th: Good chest/tri/shoulder workout this morning, stickin to meals. (91)
June 13th: Skipped the gym this morning to catch up on much needed sleep. I will happily deduct a point. (-1) Did fine on meals today. (90)
June 14th: Did cardio today. All meals ok. But posting late (-1) (89)
June 15th: Did quick back/bi workout this morning. So no problem on meals. Will go ahead and take a (-1) for the drinking I'll do tonight... (88)
June 16th and 17th: Went on a mini vacation, wasn't to bad, but lots of drinking, didn't schedule meals, lets just go (-5) for the weekend. (83)
June 18th: Cardio at Gym. Stuck to my meals. (83)
June 19th: Slept through the gym (-1), and forgot to post here. (-1) (81)
June 20th: Slept through the gym, might have time tonight, if i do i'll add a +1 tomorrow (-1). (80)

OK I'm in.....its my first one. Lets see how it goes.

GOAL: Cutting


COMMENT: I would like to get to 12% body fat (eventually).

WORKOUT SCHEDULE ( I will add cardio on to this just dealing with a calf pull that is slowing me down)

Monday: off
Tuesday: shoulders/abs/30 minute swim
Wednesday: back/abs/30 minute swim
Thursday: biceps/triceps/2 mile run
Friday: chest/abs/ 30 minute swim
Saturday: 2 mile run/ legs
Sunday: off


MEAL SCHEDULE
Six meals per day (NO CHEAT MEALS THIS MONTH)

STARTING STATS
WEIGHT: 224
BODY FAT: 17.6%



END STATS
WEIGHT:
BODY FAT:



DAILY LOG
(DISCLAIMER) - I will not be able to post on Sundays and Mondays. So Saturdays update will be on Tuesday.

June 1 : Got my workout in. Did chest and felt pretty good. I've been easing in for a couple of weeks know so my body is reacting better when I start my workouts. Work was hectic and I did not get all my meals in.
(99 points)
June 2: So far so good. Calf hurts from the pull when I run So I think I will give it some time and stick with the swimming. (99 points)
June 5: Worked out and felt good. I willbe honest and deduct a point for a beer I had this weekend. I want to be strict this month and a little easier next month. (98 points)

defiantly in! :cool:

GOAL: Losing Fat & Building Muscle


COMMENT: I want to reduce fat, and build some muscle. I've hit my 30s and am not happy with my body any more. I have a fat ass - need I say more.


WORKOUT SCHEDULE
Monday: Cheat/Free Day
Tuesday: Treadmill, 20 mins (aerobic, fasted) (AM)
Wednesday: Weight training: Back, traps & Triceps (PM)
Thursday: Treadmill, 20 mins (aerobic, fasted) (AM)
Friday: Weight training: Chest, & Biceps (PM)
Saturday: Treadmill, 20 mins (aerobic, fasted) (AM)
Sunday: Weight training: Legs (PM)




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


STARTING STATS
Will complete on May 31st
WEIGHT: 136lbs
BODY FAT: 15.5%
ARMS: 30.6 cm
CALVES: 35 cm
CHEST: 86.5 cm
FOREARMS: 25.6 cm
HIPS: 81 cm
THIGHS: 56.2 cm
WAIST: 79.5 cm


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


DAILY LOG
June 1, 2007 - Worked legs in the PM. Felt pretty strong, and tried to push myself. Had a hard day with food due to work committments, and my new "regime" of 5 meals a day (used to 2!!!). Managed it though. [100]
June 2, 2007 - Cardio in the AM. Got up a little later than expected, but just managed to work my workout and food times. Felt really good after the workout, and realised I can't do CV without music as I tried last week. I could barely do 15 minutes without, with i could go on for much longer. [100]
June 3, 2007 - Cheat day. Had a bit of a duvet morning, but I've actually not cheated today - it's easier not to. I feel guilty when I do cheat, and I have the motivation not to, so I think i can afford to have a cheat day when I can't avoid it perhaps with a work issue. [100]
June 4, 2007 - Chest & Biceps. Difficult with food - not missing meals, but not actually eating at the scheduled time. Workout great - have reorganised days to get around Monday lethargy and a very busy gym. Monday weigh in: 133lbs, 13.5% body fat. Good news with body fat, not so with weight, I was hoping to stay the same.

Goal - Reduce BF%! ~~~~ 50 points!

6-27:
So the lack of updating is eating away at my points, but I'm not eating away! My diet and workouts have been right on track, and progress is steady! I even started taking a creatine supplement, and I changed up my workouts to maximize my benefits. I'm looking forward to seeing what I look like in 2 months!!

GOAL: Bulking

WORKOUT SCHEDULE
Four 'general' workouts per week, focusing on upper body.

MEAL SCHEDULE
Modest meals, no sweets, no fast food. This is kind of a farce, because I have absolutely no difficulty resisting junk food. However, I love beer... So this month I'm going to be a little harder on myself: No alcohol. Let's see if I can finish with more than 70 points... Additionally, I'm going to ding myself a point for eating more than a tiny amount of pasta. It'll be hard, because I love the stuff, but it's just not worth the calories and fat. I know that pasta is not necessarily all that bad, but the stuff I like is...

DAILY LOG

JUNE 01
Totally blew it, right from the start. Had several beers, and a huge bowl of pasta. Fortunately, it was a celebration and not a willpower thing, so I don't feel too bad about it. [98]

JUNE 02
Did a light dumbbell workout today, and some heavy lifting and running stairs. My friends tease me and tell me that now that I don't live in a third-floor apartment anymore, I'm going to start putting on weight. I don't think that's going to happen. I've been running the stairs in the new place 30-50 times a day lately in the process of unpacking, and 'feel the burn' even though it's not a conscious attempt at a workout. And with unpacking goes loud music... and... BEER! [97]

JUNE 03
Better day today, much curls, 20 minutes on the Stair-Master, and no beer. [97]

JUNE 04
Ugh, some junk food sounds so good right now. I had vegetable juice for breakfast, and trail mix for a snack. A cup of ramen would hit the spot, but I know that that crap has been making me fat. [97]

JUNE 05
Couldn't sleep last night, wound up going to the gym in the small hours. It's a little strange having the whole place to myself. Came home and slept for perhaps two hours, and feel completely miserable now. [97]

JUNE 06
Brutal night last night fraught with terrible temptation. I mentally inventoried the kitchen and realized that I have no less than six decadent pasta choices in there. Settled on chicken, plain chicken, for dinner, but didn't enjoy it. I didn't go to the gym, but did go for a long walk to distract myself from eating something bad. I'm not going to make the gym tonight, but only need two more workouts this week to make goal. Beer! [96]

JUNE 07
Had a kind of unsatisfying workout, but did almost an hour on the treadmill, lost in thought. What I AM proud of is that I had pasta for dinner, a normal, modest serving - not a bucket, not a trough - just a little bit. [96]

JUNE 10
Not exactly an ideal weekend challenge-wise. I didn't touch a computer all weekend, missing 2 posts (-2). Came up one workout short for last week (-1), and had beer both days (-2). I did manage one workout in for this week, and overall, didn't eat anything bad. [91]

JUNE 11
Day off yesterday, didn't do much of anything. I'm having a terrible time resisting the junk food. I haven't caved yet, but I'm getting really sick of chicken. [91]

JUNE 12
PASTA!! A ton of it! Ugh! I suck!! [90]

JUNE 13
Awesome dumbbell workout. I may not renew my gym membership. [90]

JUNE 14
Night off, but did some curls and triceps anyway. [90]

JUNE 15
I expect a very thorough workout this afternoon, but will certainly be drinking beer tonight. [89]

JUNE 17
Father's Day dinner (on Saturday) ended in the biggest family fight I can remember. I consequently missed a post (-1), and drank heavily (-1). The whole event, however, motivated me to work out super-hard both Saturday and Sunday. [87]

JUNE 18
Really, really enjoying my dumbbell workouts - I could do them every day! I've made up my mind not to renew my gym membership when it runs out. [87]

JUNE 19
One more workout, and I will have made my quota for the week! [87]

JUNE 20
Night off, with BEER! (-1) I've spent the past several days preoccupied with thoughts of ice cream, but still refuse to give in. [86]

JUNE 21
Met my workout quota for the week, but had a big bowl of PASTA for dinner. Not even worth it, it made me feel sick and very, very guilty. [85]

JUNE 22
Night off, with movies and BEER! (-1) I feel like I've earned it. I'm finally putting girth on my arms again. [84]

JUNE 24
Busy weekend, lots of activity. No specific workout, but whatever I did, it sure made me sore. Missed a post, and had beer Saturday night. (-2) [82]

JUNE 25
Light workout, mainly just worked through soreness. I'm climbing the walls for some junk food, probably just wanting something because I'm a little cranky and frustrated right now. [82]

JUNE 26
I seem to have gotten past my craving, but I'm rapidly losing steam on this challenge. Mad props to Darvonia for suggesting a tricep exercise that I like better than dumbbells (I was tired of bonking my head). [82]

JUNE 27
No workout last night, but no bad food, either. I've put myself in a position to have to work out Thu, Fri and Sat or forfeit a point. [82]

JUNE 28
Had a massive workout, I wish I could find the willpower to work out like that every time. [82]

JUNE 29
Since I enjoyed my workout last night so much, I expect to do it again tonight, but also intend to have BEER! (-1) [81]

JUNE 30
I missed a post, bringing me to 80 for the month. Although I scored lower than last month, I'm still pretty happy. The conditions of this month's challenge were a little more stringent, putting pressure on my weak points. I won't be participating in July's challenge, but look forward to hitting it again in August. [80]

Im in and will be cutting.

GOAL: Cutting


COMMENT: I'm looking to lose 8 lbs by July 1rst


WORKOUT SCHEDULE
Monday: Conditioning
Tuesday: Off
Wednesday: Conditioning
Thursday: Strength training (upper body/core)
Friday: Conditioning
Saturday Conditioning/Strength training (lower body/core)
Sunday: Conditioning

MEAL SCHEDULE

5 to 6 meals per day - Clean eating, whole foods - one cheat day June 16th -- a friends wedding day


STARTING STATS
WEIGHT: 176.4
WAIST: 33


END STATS
WEIGHT: 172
WAIST: 32.5


June 1 - on track all meals and workouts 100 points
June 2 - Today was a challenge, but I met all my goals (100 points)
June 3 - Had a great day met all goals (100 points)
June 4 - 4 days strong, hope all this adds up to lost bodyfat (100 points)
June 5 - Internet down last night but diet was on track (100)
June 6 - Diet and workout completed (100 points)
June 7 - I felt like absolute crap today wanted to revamp my diet (I always do this) but I managed to stick to it and of course did my workout (100 points)

June 8 - I actually forgot to update last night, this pisses me off! Well on a much brighter note mydiet and exercise was right on track and I weighed myself this morning and I'm down to 173.4!!! This brings my total weight loss to over 42 lbs! my waist was 32.5 inches down 1/2 inch this month! I started in 2004 with a 40 inch waist. So even though I lost a point for not updating I'm still quite happy. (99 points)

June 9 - Diet and workout completed! (99 points)
June 10 - Will be tempted to cheat today as I'm going to a couple of graduation parties.... But I won't do it..... And I didn't... workout and diet on track (99 points)

June 11 - Workout and diet on track....feeling great! (99 points) I may not have internet access on the 12th but hopefully I will....if not I'll post for the 12th in AM of 13th
June 12 - Diet on track (99 points)
June 13 - Again no internet access but I met my diet and workout goal despite being out late working on wedding plans so I'm quite pleased! (99 points)

June 14 - Diet and workout on track. Hope I've lost some fat this week! (99 points)
June 15 - Diet and exercise on track. (99 points)
June 16 - Did my leg/core workout -- Todays my 1 cheat day for the month, so can't screw this day up, I'm down .8 lbs this week to another low of 172.6! (99 points)

June 17 - Cheat meal really overated, possibly dangerous...... but I'm still alive.....diet and exercise on track..... Yesterdays cheat day really sucked.....I could hardly sleep I felt so crappy... I did ok today (99 points)

June 18 - Diet and workout on track... next 2 day I'll have to report my post on the next
morning since I will not have access --- (99 points)
June 19 - Met all diet and workout goals (99 points)
June 20 - Met all diet and workout goals (99 points)
June 21 - Did everything I was suppose to (99 points)
June 22 - Messed up! ate more then I was suppose too -1 (98)
June 23 - Well today was better did everything I was suppose to do (98)

June 24 - I'm quite convinced that large cheat meals are not only overrated, but dangerous. On
the 16th I could hardly sleep after mine my heart was beating so fast. Has anyone else experianced this? Ok I did all my workouts and ate all the right stuff! feels great (98)

June 25 - Diet and workout complete (98)

JUne 26 - Workout and diet complete (98) will be without internet access, but will try to find somewhere to post.....

June 27 - All is well (98)
June 28 - Oh yeah! (98)
June 29 - I have my internet back so I'm posting this today... diet and workout good (98)
JUne 30 - Last day all is well. I weighed 172 this morning so I didn't quite lose what I wanted to this month but I'm at the lowest weight I've been yet. Well I had an ice cream.. so I lose a point on the last day (97)

First challenge, lets do this!

I jumped into my own system mid May and faired okay, but I have not met my goals as yet due to repeated cheats, so here's to greater accountability.

Goals: cutting/weight loss; consistency with diet - no unplanned cheats

Target -2lbs/wk -8/mo

Workout schedule: (1 rest day per week as needed; workouts can be performed in any order as needed r/t gym abnormalities)
Day 1: (am, fasted) weight training: legs; Abs; 60 min cardio
Day 2: (am, fasted) weight training: chest/shoulders; abs; 60 min cardio
Day 3: (am, fasted) weight training: back/arms; abs; 60 min cardio
Day 4: (am, fasted) 20 min HIIT; 60 min cardio
Day 5: repeat

Meals: 6 per day; 1 cheat day per week

Starting weight: 5/28/2007 - 222.0 lbs; 6/1/2007-219.6lbs!

End weight:

Daily Log:

June 1 [100 pts] - workout/abs/cardio done (workouts out of order for now); all meals on target
June 2 [100 pts] - workout/abs/cardio done + 3 hours MAs; cheat day used - now back on normal diet
June 3 [98 pts] - cardio (50 min) - 10 min LISS and 20min HITT missed; unplanned cheat meal at lunch - rest of day on target diet
June 4 [97] - weights/abs done; no cardio -1 pt; diet 100% on target
June 5 [96] - weights/abs/cardio done; diet on target but last shake missed

Adjustment: At the recommendation of Mastover and a sneaking suspicion that I'm overtraining I'm making some changes to cut back on the workload: weights as above 3 times per week with cardio on the off days. 1 day rest manditory with 1 more optional per week. Tomorrow is an off day as I've been working out for 9 days straight. Sunday is the scheduled off day.

June 6 [95] - rest day; unplanned cheat -1
June 7 [95] - 20 min HITT done, diet on target
June 8 [94] - weights done, unplanned cheat at meal 6 (worst possible place to cheat) -- 4 slices of pizza (maybe 2 1/2 pizzahut equiv. at most) + 2 16oz rootbeer
June 9 [94] - 20 min HITT done, cheat day, 217.2 lbs! yay! -8.6 total (since May)
June 10 - 11 [90] - 10: rest, traveled, meal schedule got messed up, small cheat after dinner; 11: traveling, missed workout, ate fast food once, meal schedule still screwed up. Taking off 4 points to cover whatever sins I committed. 2 cheat meals this week instead of a day completely off.

June 22-24 is a planned vacation. I will workout Fri and Sat but I will take Sat and Sun off diet IF IF IF I am 214.0 by then. It is only 3 lbs, I can do it!

1/3 update: feel okay, actually much better since I got my routine cut up. I feel about the same physically but I could tell that I had some nagging soreness that is gone now. I added tuna into my diet once per day for more lean protein and EFAs. Yesterday was a great cheat day, it showed me just how much progress I had actually made. Instead of eating multiple chili dogs and a whole (MASSIVE) chili cheese fry I ate maybe 2/3 of the dog and just picked at the frys. I also am the proud owner of a grease-hangover something that wouldn't have happened after I ate it all in April. I'm down 2.4 lbs so far in the month and with 20 days left I'd still like to lose 8 lbs this month. It can be done with -2 lbs/week. I'm still on target! Yay!

Extra update: dropped 2 pant sizes!

June 12 [89] - 20 min HITT, diet bad, cheat meal!
June 13 [88] - nausea with workout this morning, skipped for AM; diet light today - methinks yesterday's cheat screwed my bodychemistry up
June 14 [88] - 20 min HITT; feeling better today; diet okay
June 15 [88] - weights in AM; diet poor
June 16 [80] - UPDATE: the last week's diet just plain sucked. I'm UP UP UP 2 lbs from last week. Diet has consisted of a ton of unlogged junk food that seemed innocent enough at the time. 3 workouts were skipped during the week and today after my weigh in I just lost motivation so a 4th day has been skipped. This is bad bad bad. -8 pts. June 16 and 17 are off days. I don't need anything else to demotivate me right now. The next week's meals have been planned, workouts have been assigned, and I realistically cant make my goal of 214.0 by June 24th. 16 days in to the challenge and my progress = 0.0 lbs. Goal for the 2 remaining weeks of the month: 214.0. Cheat day must be healthy. 20 min LISS cardio on rest day. NO cheats during the week. that puts me at 2.5 lbs/wk.

June 18 [78] - workout done; cheat meal; meal skipped -2
June 19 [78] - workout done; diet okay

GOAL: Cutting and fat loss.
COMMENT: I just ran my first half marathon at the end of May. While training for it I lost focus of all my other fitness objectives and used the extra mileage as an excuse to let my diet slip. Time to get back into shape!

WORKOUT SCHEDULE
Monday: Yoga (AM); Swimming 1hr. (PM)
Tuesday: Running 40min(AM) Strength Training Chest, Back, Legs, Abs (PM)
Wednesday: Running 40min (AM); Strength Training: Arms & shoulders (PM)
Thursday: Yoga (AM) Ultimate Frisbee Game (PM)
Friday: Running 40mn (AM);
Saturday: Total body Strength training. Abs
Sunday: Run


Meals: 6 meals, per day, 3 big, 3 small. Clean eating. Never go above 2000 cals per day. No junk food on the weekends.

This is a busy month for me. I have at least 3 big weekend events, 2 of which are out of town. I am going to do my best on this challenge, but i accept that I can't be perfect. (That'll have to be July!!!)

Starting weight: No Scale...I'm guessing 115lbs.

End weight: 115lbs





Daily Log:

June 1st: 100 points, This challenged started out fairly tough for me. Pizza lunch at work (never happens) BBQ and drinks this evening. I was super careful because I knew I couldn't slip on day #1!! Still at 100.

June 2nd. Went great, especially for a Saturday night with a final round Stanley Cup game. (100)

June 3rd. Very productive day. Went for a run this morning. I'm still not feeling 100% with the running after my race last weekend. I didn't expect to need so much recovery time. But I'm still getting out there and doing an easy pace. Eating was good too. (100)

June 4th: Okay, I'm docking myself a point today. I didn't go swimming this evening. (Hockey game got in the way) I did run this morning to make up for it, but the challenge is about following the plan set out above so....(99)

June 5: Today was a really good day. I'm so proud of myself I had some pasta with dinner and only ate half. Also had a really tough ABs workout tonight. (99)

June 6: Another good day (99)

June 7: I think I over ate a bit tonight. I got home from work and had a larger then planned meal before my ultimate game, and then ate more then I'd planned after as well (98)

June 8: Did fine today. Stayed in for Friday night which makes it a lot easier. (98)

June 11: Bad Bad Bad. The weekend really fell away from me. Missed my Saturday and Sunday posts. -2, and missed Sat workout -1. and ate and drank quite abit both days -2. Today was back to the usual. Already feel better. (93)

June 12: Diet was good. I find it easy to eat well in the heat. Loads of fruit and veggies. Stuck with my schedule run in the morning and gym in the afternoon. (93)

June 13:Great upper body & cardio workout at the gym. However, my roomate brought home some leftover gingerbread cookies from a meeting and I indulged -1 (92)

June 14th: All went well, played Ultimate Frisbee which is aways a killer worlout on the legs and excellent cardio as well. I'm out of town for the weekend so I most likely will be unable to post. Visiting some old friends for a big BBQ party, and I know I will not be eating well, however I will do my best to not go crazy. (92)

June 17:I missed my Friday and Satuday posts as I knew I would. (-2) Ate lots of BBQ and drank alot while I was away (-2) And missed all planned workouts. (-2) I have some good motivatin ahead though. I'm in a wedding at the end of the month and of course I want to look my best. The next two weeks is crunch time (86)

June 18: So tired form the weekend, blew off my workout -1 (85)

June 19th: Went grocery shopping finally. That always helps with my eating properly. Being away on the weekend really threw me for a loop. I still feel like I'm not quite back into the swing of things. (85)

June 20: Back on track. (85)

June 21: Ran in the morning, which was killer for some reason, and played Ultimate Frisbee in the evening. My team isn't very good, but wow it's a great cardio workout. My 8Km runs have nothing on a game of Ultimate. (85)

June 23: I completely forgot to post yesterday. (-1) 84

June 24: Today was a good one, I went for a nice Sunday run today with my running partner we added on an extra kilometer to out normal route so it was around 9K, but also took a few breaks here and there. Very relaxed and nice not to be worrying about getting home in time to make it to work. Latter in the afternoon played frisbee in the park and prepared most of my meals for the week. (83)

June:25:Couldn't make it to my swim tonight, but I knew ahead of time so I ran in the morning instead. Meet some friends for lobster on the patio for dinner, I was very careful stuck with a salad...no dressing and 1 beer. Also ate lighter in the daytime so I was well withing my calorie range (82)

June 26th: switched up cardio a bit in the morning brought my jump rope with me on my run and stopped at a park and did about 15 minutes of jum rope intervals. Went to gym after work and ate well (82)

June 27th: Super hot day here. Got a run in in the morning, and then to the gym after work for arms and shoulders workout. Did a little extra cardio as well. (82)

Since I'm leaving tomorrow morning for a wedding I'm going to post my results now. I weighted myself yesterday and I was sitll 115 lbs. However, even though this wasn't one of my better months I feel stronger and leaner then I did after I ran my race. Looking forward to the July Challenge!!!

so i've totally slacked so far.
I'm going to try and make a comeback.

GOAL: Lose Body Fat 25 lbs / Gain Muscle


COMMENT: I'm in. This is just what I need to keep me on track!

WORKOUT SCHEDULE
Monday: 1 hour Boot Camp, 45 minutes weights - Lower body
Tuesday: 1 hour Spin Class, 45 minutes weights upper body and Abs.
Wednesday: 1 Hour Boot Camp, 45 minutes weights - Lower body.
Thursday: 1 Hour Pilates, 45 minutes weights upper body and Abs.
Friday: 1 Hour Boot Camp, High Intensity. 45 minutes weights - Lower body.
Saturday: 1 hour Spin Class, 45 minutes weights upper body and Abs.
Sunday: Rest

MEAL SCHEDULE
5 to 6 meals per day

CHEAT MEALS: NONE!!!! Going to Vegas in August - CHEATING IS NOT AN OPTION!!! :)

DAILY LOG

JUN 1: So far so good! Legs are killing me!!! :)
-0 points [100 points]

JUN 2: No Workout today - Legs are still hurting bad. Will have to make up for it on my Rest Day -1 point. Doing well with the food, but I've had 2 weeks to adjust to my new eating program so that really helps. Don't anticipate having a problem unless I fail to plan my meals for the day, then I might have problem! (99 Points)

JUN 3: Did well today, actually under-ate but had all meals. Didn't workout as planned since I missed Saturday's workout, but it wasn't scheduled. Still that's no excuse. Tomorrow I definitely have to get up early and start doing this the right way. Can't skimp on the workouts and expect results.... (99 points)

JUN 4: Struggled through workout. Extremely tired. Neighbors banging on walls with hammer at 11:30 pm! grrrrr! Kept me up until 1 am and then I tossed and turned all night after that. Going to sleep now... (99 points)

JUN 5:
http://forums.johnstonefitness.com/plasma/buttons/report.gif (http://forums.johnstonefitness.com/report.php?p=488120) http://forums.johnstonefitness.com/plasma/buttons/quote.gif (http://forums.johnstonefitness.com/newreply.php?do=newreply&p=488120)

This is a great idea. I am definitely in. :tucool:

GOAL: I wanna look like the incredible hulk (without green skin).


COMMENT: I especially want to lose the love handles, so overall BF% needs to go down.


WORKOUT SCHEDULE
Sunday: Rest
Monday: Elliptical, 30 mins (aerobic, fasted) (AM); Strength training: Upper Body #1 (PM)
Tuesday: Elliptical, 30 mins (aerobic, fasted) (AM)
Wednesday: Elliptical, 30 mins (aerobic, fasted) (AM)
Thursday: Elliptical, 30 mins (aerobic, fasted) (AM); Strength training: Upper Body #2 (PM)
Friday: Elliptical, 30 mins (aerobic, fasted) (AM)
Saturday Elliptical, 30 mins (aerobic, fasted) (AM); Strength training: Lower Body/Abs (PM)

{Upper Body #1 -- Lying Row (http://www.exrx.net/WeightExercises/BackGeneral/DBLyingRow.html), Chin-up (http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html), Upright Row (http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html), Curl (http://www.exrx.net/WeightExercises/Biceps/DBCurl.html), Fly (http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html)}
{Upper Body #2 -- Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html), Arnold Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html), Lat Raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html), Triceps Extension (http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html), Shrug (http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html)}
{Lower Body/Abs -- Squat (http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html), Lunge (http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html), Calf Raise (http://www.exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise.html), Incline Sit-up (http://www.exrx.net/WeightExercises/RectusAbdominis/WtInclineSitUpX.html)}

MEAL SCHEDULE
Six meals per day, two cheat meals per week. Aiming for F/C/P of 20/45/35, with a balance of protein and wholesome carbs in every meal.


STARTING STATS
WEIGHT: 185 pounds
BODY FAT: ~17% (circumference method)
ARMS: 14"
CHEST: 42"
FOREARMS: 12"
HIPS: 33"
WAIST: 36"


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


DAILY LOG:
June 1: Overall good day, did cardio as planned. Used my cheat meal in evening for some mac n cheese - yum! [100 points]

June 2: No cheats or skips - did cardio, ate all 6 meals and did my leg workout. I have never worked out my legs with resistance training before. They are sore! [100 points]

June 3: It felt good to rest today - my abs and glutes are still sore from Saturday (but it's that good kind of sore). Ate all meals as planned; mmmmmmmmmmmm love that salmon. :) [100 points]

June 4: It was hard, but I got up at 0415 and did my cardio first thing before getting ready for work. I can tell that is going to be the most challenging part of my regimen. I don't mind doing the exercise, but getting up that early is hard because I don't usually go to bed until around 2200 or later. Also did my upper body workout #1; it felt great, especially the butterflies. I've never done those before. All in all, another good day. [100 points]

June 5: Well, I missed a morning cardio session. :( I also used a cheat meal in the evening (had to have some fritos with my chicken chili). I feel some nice ache from my lifting yesterday. Clearly, I will need to redouble my efforts at getting to bed on time. I think the key is just planning ahead (pack food for work, brush teeth, etc. as soon after dinner as possible). [99 points]

June 6: Got to bed nice and early last night (I think I got almost 7 hours of sleep! Wow!) and had no problem getting up and doing my cardio. I also played racquetball in the afternoon. Feeling pretty good. Ate meals as planned. [99 points]

June 7: Missed AM cardio, but did my PM lifting. Ate all meals as planned. [98 points]

June 8:

GOAL: Dip into the 260s.

COMMENT: Changing gyms and have changed my cardio from LISS to HIIT cause I bought my own treadmill :)

-=WORKOUT SCHEDULE=-
Monday: Weight Training
Tuesday: 20 Min Treadmill HIIT
Wednesday: Weight Training
Thursday: 20 Min Treadmill HIIT
Friday: Weight Training
Saturday: 20 Min Treadmill HIIT
Sunday: Off


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


STARTING STATS
WEIGHT: 273.8
BODY FAT: ???
ARMS: 15.75"
CALVES: 18.00"
CHEST: 43.50"
FOREARMS: 12.50"
HIPS: 44.50"
THIGHS: 25.75"
WAIST: 40.50"


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


DAILY LOG

[Week 1]

JUN 1: Decent day to start off my June challenge. I didn't count any calories or track my meals today, but I didn't go crazy either.
-1 [99 Points]

JUN 2: Did my cardio and all my meals we're fine.
-0 [99 Points]

JUN 3: Day off from everything and my diet was on point.
-0 [99 Points]


[Week 2]

JUN 4: Workout today was good and I made sure my caloric deficit was good as well. We'll see how it works out this month.
-0 [99 Points]

JUN 5: Did my HIIT today which always makes me feel good. Wish I did earlier. But I also cheated and had a little candy :nono:
-1 [98 Points]

JUN 6: Had to do my workout a few hours later than normal today but it went very well.
-0 [98 Points]

JUN 7: Did HIIT but it was kinda weird as I kept feeling I was gonna fall off or break my treadmill so it took like 45 min instead of 20 somehow. It was weird. Also I had some Caribbean tiny pastry thing :(
-1 [97 Points]

JUN 8: Everything went well today except I didn't get the new tires on my car.
-0 [97 Points]

JUN 9: HIIT session went very well today unlike the other day, dunno what happened back then. Also my second to last day at my current job yay. It was long and hot as hell, but I got my meals in.
-0 [97 Points]

JUN 10: I'm in a major plateau and dunno wtf to do :bang:
-2 [95 Points]


[Week 3]

JUN 11: First day on my new job which was great but I didn't bring enough food with me to last how long I was there. Also I had to rush home to throw on my gym closes and rush back out to workout. It was all worth it though. Hopefully tomorrow and next month my ass will be back on track.
-1 [94 Points]

JUN 12: Late update. I ALMOST cheated yesterday, but didn't. I had to scrounge up some serious will power too, sheesh. I need a week off. I think next week will be best for that to re-evaluate everything and give my body a rest :bb:
-0 [94 Points]

JUN 13: Long day, I didn't bring enough food with me to work and had to go to the gym 3 hours later than usual, but I tried to make everything work out.
-0 [94 Points]

JUN 14: Blarghhhh
-1 [93 Points]

JUN 15: I am taking the next week off from training as I am moving gyms and trying to make sure my new routine etc is in order. I'm gonna withdraw from my June challenge. Ill see you guys in the JULY one where ill get a 100 for sure :madpimp:

I'm in! This will definitely keep me on track.

GOAL: Cutting, lose 10+% body fat but maintain as much muscle as possible.


COMMENT: I want to reduce my body fat to 10%.


WORKOUT SCHEDULE
Monday: HIIT (30/30 intervals) or 4 mile walk - Weight training (Chest, shoulders, abs, calves)
Tuesday: HIIT (30/30 intervals) or 4 mile walk
Wednesday: HIIT (30/30 intervals) or 4 mile walk - Weight training supersets (Back, biceps, triceps, abs, calves)
Thursday: HIIT (30/30 intervals) or 4 mile walk
Friday: HIIT (30/30 intervals) or 4 mile walk - Weight training (quads, hamstrings, calves, abs)
Saturday: Day off, cheat meal depending on my mood, low calorie day.
Sunday: HIIT (30/30 intervals) or 4 mile walk


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


STARTING STATS
WEIGHT: 196 pounds
BODY FAT: ?%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG

JUN 1:

GOAL: Cutting

COMMENT: I want to reduce my body fat, eat properly, and continue lifting weights consistently.

WORKOUT SCHEDULE
Monday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: Legs, Calves (PM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: Chest, Triceps (PM)
Wednesday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: Back, Biceps (PM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Friday: Stationary bike, 45 mins (aerobic, fasted) (AM);
Saturday Weight training: legs (PM)
Sunday: Weight training: Shoulders, Traps (PM)

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

STARTING STATS
WEIGHT: 182 pounds
BODY FAT: 18% (First time using a BF% device, so this may be inaccurate)
ARMS: 13.25"
CALVES: 16"
CHEST: 38.75"
FOREARMS: 11.25"
HIPS: 40.5"
THIGHS: 24.5"
WAIST: 36"


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


DAILY LOG

JUN 1: Off to a decent start. I think I am where I need to be mentally to achieve my goals.
-0 points [100 points]

GOAL: Fat Loss / Body Transformation


COMMENT: Currently at around 27% body fat, would like to go down as much as I can.

WORKOUT SCHEDULE (week of 6/25)
Mon - Cardio (LISS or HIIT)
Tue - Cardio (LISS or HIIT)
Wed - Legs + Abs
Thu - Cardio - (LISS or HIIT)
Fri - Cardio - (LISS or HIIT)
Sat - Vacation
Sunday - Vacation

NOTE - mostly cardio all this and next week to to a shoulder injury (Dr.'s orders)

MEAL SCHEDULE
Six meals per day, one cheat day per week (or three meals)

STARTING STATS
WEIGHT: 188 pounds
BODY FAT: 27%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 40" (yep)


END STATS
WEIGHT: 181.2
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG:
June 1st: Biked to work and back (about 6 miles). Pretty easy when you actually have proprer tire pressure :-) Ate all 6 meals, all were "proper". -0 [100pts]
June 2nd: Did my lifting, two sets this week, as scheduled. Ate all 6 meals, all were "proper". -0 [100pts]
June 3rd: Did an unscheduled 30min cardio - skating in a park, ate all 6 proper meals. -0 [100pts]
June 4th: Got my workout in. Started a journal (http://forums.johnstonefitness.com/showthread.php?t=37134). Got all meals in. -0 [100pts]
June 5th: Rode my bike to work and back. Healthy meals all days. -0 [100pts]
June 6th: Weights, full body workout. Note, I don't think I am recovering enough, so I might adjust my schedule. Healthy meals all days. -0 [100pts]
June 7th: Rode my bike to work and back. Helthy meals all day. -0 [100pts]
June 8th: 1 hour of LISS cardio instead of weights because my shoulder was hurting. -0 [100pts]
June 9th: Didn't finish my workout since I had to go to a party. Up all night, tons of liquer. It was planned, but I will deduct -2 [98pts]
June 10: Stop by Jack in the Box on the way home from the party. -1 [97pts]
June 11: 1 hour LISS cardio today as my shoulder is hurting. All meals are in. -0 [97pts]
June 12: Weights - legs + abs, Cardio - 40 min LISS
June 13: 1 hour 15 min LISS Cardio (afternoon session + evening session), 1 planned cheat meal at lunch (dim sum with my team at work) -0 [97pts]
June 14: 1 hour LISS cardio (elliptical), all meals in, no cheat meals or snacks. -0 [97pts]
June 15: Legs + Abs, 2 circuits, 3 sets. All meals + snacks were healthy. -0 [97pts]
June 16: 1 hour LISS cardio (elliptical) and good emals, but forgot to update. Bummer. -1 [96pts]
June 17: Planned rest day, no cheat meals. -0 [96pts]
June 18: My first ever HIIT workout today. Almost fell off of the elliptical. Hurt my knee. Not too impressed otherwise. Healthy meals. -0 [96pts]
June 19: PLANNED - skipping a workout today as my knee is hurting from yesterday. I already injured my shoulder, I don't want my knee to go out. -0 [96pts]
June 20: Did Legs + Abs. Good meals all day. -0 [96pts]
June 21: PLANNED cheat meal (company picnic), played 2 hours of volleyball instead of HIIT cardio, the rest of the meals were. -0 [96pts]
June 22: Did 1 hour LISS cardio instead of HIIT since my knee were hurting a little (yesterday's volleyball. All meals were fine. -0 [96pts]
June 23: Moved my workout to Sunday since my knees are really hurting. Good meals all day. -0 [96pts]
June 24: Did legs + abs today. All meals in. No cheat meals. -0 [96pts]
June 25: Got my cardio in (1hr LISS), meals good. -0 [96pts]
June 26: Did 1 hour LISS, all meals in. -0 [96pts]
June 27: Did Legs + Abs. Healthy meals. -0 [96pts]
June 28: Did 1 hour LISS and good meals, but missed my update. -1 [95pts]
June 29: 23 mins HIIT on elliptical, good meals. -0 [95pts]
June 30: CHEAT WEEKEND!!!! Planned trip to Vancouver, BC - cheating all weekend. -0 [95pts]

GOAL: Fat Loss

COMMENT: Want to cut down as much as possible and keep what lean mass I have :)

WORKOUT SCHEDULE
Mon - Lower
Tue - N/A
Wed - N/A
Thu - Upper
Fri - N/A or Upper (if not on Thurs)
Sat - N/A
Sun - N/A


MEAL SCHEDULE
4/5/6 meals per day (depending on work) w/ 1 cheat meal per week.

STARTING STATS
WEIGHT: 188.5lbs
BODY FAT: ?
ARMS: 13"
CALVES: 16"
CHEST: 37.5"
FOREARMS: 11"
HIPS: 39"
THIGHS: 25.5"
WAIST: 32"


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


DAILY LOG:
June 1: I ate 4/4 meals and did my Legs workout, which was brutal :) [100 Points]

June 2: Messed up day. Only had time for 3 meals, so I deduct one point. Took my weekly cheat meal, which means I can have my next one between Monday and next Sunday. Basically, I had to go with my Dad to pickup a computer. I did not have time to make food for this, so stopped off at a burger van. I then had dinner, which is only 2 meals, plus breakfast. Grr [99 Points]

June 3: A better day all round. 5/5 meals and no cravings :D [99 Points]

June 4: I did my workout, and I ate 6/6 meals [99 Points]

June 5: 5/5 meals eaten, no cravings, and a boring evening at work :D [99 Points]

June 6: Another perfect day :) [99 Points]

June 7: Did my workout today. Cheat meal taken. Nutrition spot on :) [99 Points]

June 8: Gruesome workout today (http://forums.johnstonefitness.com/showpost.php?p=492717&postcount=2). Nutrition spot on, feeling goood:) [99 Points]

June 9: Good nutrition, and a bit of a healthy binge to celebrate my theory test pass :) [99 Points]

June 10 - June 12 Everything went fine except I forgot to update. So thats a -3 for that. Oh well! [96 Points]

June 13: Man today was hard. 3rd straight day of low carbs, but I made it through =] [96 Points]

June 14: Excellent refeed yesterday. Great Squat/Bench/Pullups workout. [96 Points]

I'm in. This is my first time, and I'm both a little nervous and excited.

GOAL: Cutting. Lose 10 lbs by the end of the month.


COMMENT: The running may be modified at the beginning. My recent leg injury may not be healed enough in time for June.

WORKOUT SCHEDULE
Monday: 5K run (fasted, AM); Back and Biceps (PM)
Tuesday: 5K run (fasted, AM)
Wednesday: 5K run (fasted, AM); Chest and Arms (PM)
Thursday: 5K run (fasted, AM)
Friday: 5K run (fasted, AM); Legs and Shoulders (PM)
Saturday 5K run (fasted, AM)
Sunday: Rest


MEAL SCHEDULE
Six meals per day, one cheat meal per week. Cheat meals (reasonable) will be allowed during a weekend vacation June 15, 16, 17.


STARTING STATS
WEIGHT: 202 pounds
BODY FAT: 20.3%
ARMS: 14 inches
CALVES: 17.25 inches
CHEST: 42.5 inches
FOREARMS: 11.75 inches
HIPS: 40 inches
THIGHS: 23.25 inches
WAIST: 41 inches


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

DAILY LOG:

June 1 [100pts]: Great day today. My nutrition was perfect and on plan. I did my Legs and Shoulders workout. I did abstain from a run due to the injury. I expect that to not be a problem next week.
June 2 [100pts]: Kept to my nutrition plan. I'm also back under 200 lbs. Woo hoo!
June 3 [100pts]: Rest day, check; 6 meals today, check; weekly cheat meal, check. Done.
June 4 [100pts]: Had a good workout at the gym today, worked on biceps and back. I ate all meals according to plan. I also posted some updated photos in my normal journal if you care to look.
June 5 [100pts]: My leg is still healing and thus I didn't run this morning, but I did go for a walk. Should be a couple more days. Nutrition was on plan.
June 6 [100pts]: Another walk this morning, I am getting better, and should be able to run soon (I'll probably test it this weekend). I had to make a mid day adjustment to my eating plan (they provided lunch at work today), but I managed to dial it in. Also completed my workout this afternoon, chest and arms.
June 7 [99pts]: Walk completed in the morning, still looking at a few days before I can run. Chest and arms workout completed. All meals were eaten according to plan. The problem is I forgot that I scheduled a cheat meal this evening and another one this coming Sunday night. Two in a week is not plan. So, I will deduct a point. I will justify it by saying I was celebrating my fitness journey by going shopping for new clothes I now need.
June 8 [99pts]: Walk completed, Nutrition ate to plan, workout done. Good day. I'm also down to 194lbs, so I'm pretty happy about that.
June 9 [99pts]: Walk completed along with a .75 mile test run. One more week of walking and I should be running again. Nutrition was to plan.
June 10 [99pts]: Today was the rest day, also my scheduled cheat meal. Made a wicked cake, more detail in my regular journal.
June 11 [99pts]: Nutrition was good, workout was good. Walking still in the morning, which frustrating me not to be able to run. Back and biceps workout complete.
June 12 [99pts]: My macros on my nutrition were near perfect, 42/40/18. Completed morning walk.
June 13 [99pts]: Nutrition was spot on, completed my morning walk (still suffering a little from the leg injury), and chest/arms workout completed.
June 14 [99pts]: Nutrition was good, and my morning walk completed. The next few days are my vacation with my family. I will make updates as I can (may not have net access) and keep meals reasonable as I can.
June 15 [99pts]: Nutrition was good, morning walk completed. Now on a short family vacation
June 16 [99pts]: Family vacation in progress, cheat meals planned.
June 17 [98pts]: Came home from family vacation, ate an extra "cheat" in the form of Dairy Queen -1 point.
June 18 [98pts]: Nutrition happened as planned. I completed my morning walk, which is getting better, hopefully only one more week until I can run again. Also completed my back and biceps workout, hoping my biceps hurt tomorrow!
June 19 [98pts]: Good nutrition, walk as planned.
June 20 [98pts]: Nutrition as planned, walk as planned (getting better I can tell). Workout complete, it felt good and that I might have pushed myself a little?
June 21 [98pts]: Walk as planned. Nutrition was good. I had a major challenge/temptation last night. My family went to our absolute favorite ice cream shop (Oberweis) and I didn't have anything. I also was at a friend's house where he served chips and brownies, I had a Nitrean shake.
June 22 [98pts]: Walk as planned. Nutrition was good again. I had a killer workout. Legs and Shoulder and I could tell it really took it out of me.
June 23 [98pts]: Completed my walk and test run. Still a little tightness and loss of flexibility in the leg it seems. I may give it another week. Nutrition leading up to my cheat meal was good, in fact I went light on purpose. The cheat meal was a picnic at a park with hamburgers, potato salad, and chocolate cake, yum!
June 24 [98pts]: Today was the rest day. Nutrition was back in check (after having my cheat meal yesterday)
June 25 [98pts]: Nutrition was good, morning walk completed (really feeling like I will be able to run again this weekend), back and bicep workout complete.
June 26 [98pts]: I completed my morning walk. My nutrition was good and as planned. It was my last cheat meal for this challenge planned for dinner.
June 27 [98pts]: Walk completed. Nutrition to plan. Workout done.
June 28 [97pts]: Walk completed. But I consumed an extra cheat meal. -1 point
June 29 [96pts]: Walk completed. Nutrition was good, but I missed my workout due to work. -1 point.
June 30 [96pts]: Walk completed, even tried a run but still not quite there. Nutrition was good.

An attempt to eat healthy and work out at the over priced gym in a country without proper nutrition labels (Dalian, China). Good Luck to everyone!

GOAL: Slimming down and building lean mass.


COMMENT: I want to reduce my body fat to 22%. Currently at 24.9%


WORKOUT SCHEDULE
Monday: MAX-OT Legs
Tuesday: MAX-OT Chest and Abs
Wednesday: MAX-OT Back and Traps
Thursday: MAX-OT Shoulders and Triceps
Friday: MAX-OT Biceps and Abs

HIIT 16 Min Treadmill Run at least 3 times a week

MEAL SCHEDULE
Eat under 1400 Calories a day; 1 cheat meal per week (mmmmm....cheating....)


STARTING STATS
WEIGHT: 131.6 LBS
BODY FAT: 24.9%
ARMS: 11.2"
CALVES: 13.4"
CHEST: 34.6"
FOREARMS: 9.4"
HIPS: 37.4"
THIGHS: 21.1"
WAIST: 30.9"


END STATS
WEIGHT: 127.9
BODY FAT: 22.4%
ARMS: 10.6
CALVES: 13.4
CHEST: 34.3
FOREARMS: 9
HIPS: 36.4
THIGHS: 20.9
WAIST: 29.3


DAILY LOG:

June 1: Workout today was a success; did Max OT Chest and Abs and ran for 50 min on the treadmill, however stupid arm and stupid "Emergency Stop" button made contact and deleted my run 25 mins into it...anyway, I started again, so in total I did over 7 KM. Met my under 1400 Cal a day...just barely though, my protein shake will have to be made without milk today =( ..... Looking forward to tomorrow morning and protein shakes with milk!!! yay!!! Also looking forward to the exercise-free weekend.

Ah I see there is a discordance with the above workout schedule....today was the last of the workout I've been doing for the past 3 weeks...onto a new routine next week.

100 pts

June 2: May or may not have gotten into sushi-calorie related argument with boyfriend today...during said meal....someone may or may not have stormed out of the sushi restaurant in a huff...anyway....foolish in retrospect, because the sushi was so yummy and low in calories and fat and high in protein. Today is rest day, currently watching a very long movie that is making me hungry. Stupid watermelon with its stupid calories.....hit exactly 1400 calories today, rounding down the 0.4 because that's what you do when it's below 5!!! you round down!

not angry, still at 100 pts. weee!!!

June 3: Had cheat meal today, yum. 100 pts.

June 4: did Leg workout today and ate below (barely) 1400. It helped that I napped all day. 100 pts.

June 5: Chest and Abs + 30 minute run. Excited because I get to eat tasty sunflower seeds because of good dietary calculations. Wish everyone well. 100 pts

June 6: Back workout, ugh, very tough. Would've done my 2nd cardio for the week but got too hungry....how do you make sure you aren't starving at the end of your workout? I ate 2 hours prior to....should i eat closer to workout? Anyway, under 1400. 100 pts.

June 7: did workout and ate accordingly. 100 pts. Created new form of super yummy healthy meal....tofu sirloin and veggie wraps...mmmm......so yummy, so high in protein.

June 8: Went over 1400 calories, boo-urns.. was done eating healthy food but nonetheless over. Did my weight training work out and heading to the gym tomorrow for my last cardio. [99 points]

June 9th: Hmmm....everything seems to be going downhill....surpassed the caloric intake for today, again. Run has been post-poned for tomorrow, must do it tomorrow, 3 cardios/week. [98 [points]

June 10th: Cheat meal today, yum, it was BBQ meat and I totally passed out asleep for 3 hours after eating. Anyway, got up, a little out of it, but managed to make it to the gym for my 3rd Cardio of the week. 98 bottles of beer on the wall.

June 11th: Good day of working out and eating, although pooped from marathon "Lost" session last night. The month is passing by quickly. 98 points.

June 12th: missed today's update. but everything went well. -1. [97 points]

June 13th: Had some fun back action party at the gym today. 97 points

June 14th: Had the weekly cheat meal... had a shoulder and tricep party at the gym. 97 points

June 15th: Last day of the week.. going well, forgot to update on time (for china at least). 96 points

June 16th: Saturday teaching all day and eating well. 96 points

June 17th: Sunday teaching, I made a kid stand outside for being naughty. I think he cried a little. 96 points. for making kids cry.

June 18th: Missed a work out due to gcandy being smelly, will make it up tomorrow. 95 points

June 19th: Packed in the missed Chest workout along with the legs scheduled for today.. I am hurting 95 points

June 20th: worked out badly today. 95 points.

June 21st: yay for workout and cheat meal of sushi....plus a big ice cream cone. 95 points.

June 22nd: all good? 95 points

June 23rd: Relaxing but went over calories for a bit after having a beer with candyman. 94 points

June 24th: Good, 94 points.

June 25th: Did not update, no water in apartment so forced to go out and eat unplanned cheat meal. 92 pts.

June 26th: Water running again, and so am I! Today was great. looking forward to cod tomorrow. 92 pts.

June 27th: boiled Cod not as good as expected. 92 points.

June 28th: 92 points. Yay, June is almost done! Doing the ol' weigh-in tomorrow because I refuse to go the gym this weekend!

June 29th: Last day of Max-OT for the month.. results are looking great. Had a Corona and a tasty gelato ice cream thing at a new bar that opened up in town. Looking forward to posting results soon. 91 points

June 30th: Finish as planned. Will update stats tomorrow. 91 points

July 1st: Happy Canada Day! plus cheat meal of McDonald's. I don't why, just had a craving. So end results are pretty good, highlights include losing 3.8 pounds, not bad, especially because I wasn't starting at a really high weight, and 2.5% body fat, and over 1 inch on my waist, which I can totally see from the pictures. Excited about the prospect of continuing this. Next week is a rest week from weight lifting, but will still be doing some major running sessions and stretching/yoga with the boyfriend to ensure that we don't fall apart. It was definitely much easier doing it with someone else. So my new goal, will be 16-18% body fat and 120 lbs, which leaves me with something like 20.4 lbs of fat, I'm at 28.6 right now, so it's about right for that weight. Good luck to everyone for July, I will probably be back in August.

An attempt to eat healthy and work out at the over priced gym in a country without proper nutrition labels (Dalian, China). Good Luck to everyone!

GOAL: Slimming down and building lean mass. (Lost lots of fat, muscle mass stayed the same)

COMMENT: I want to reduce my body fat to 12%. Currently at 15.4% (FINAL BODY FAT 12.2%, GOAL ACHIEVED)


WORKOUT SCHEDULE
Monday: MAX-OT Legs
Tuesday: MAX-OT Chest and Abs
Wednesday: MAX-OT Back and Traps + HIIT RUN 16 Min
Thursday: MAX-OT Shoulders and Triceps + HIIT Stationary BIKE 16 Min
Friday: MAX-OT Biceps and Abs + HIIT RUN 16 min


MEAL SCHEDULE
Eat meals around 2200 calories a day, one cheat meal per week.


STARTING STATS (THESE STATS ARE A COUPLE WEEKS OLDER THAN THE START OF JUNE)
WEIGHT: 192.1lbs
BODY FAT: 15.4%
ARMS: 12.8"
CALVES: 15.7"
CHEST: 39.8"
FOREARMS: 11"
HIPS: 37.8"
THIGHS: 24.4"
WAIST: 37.6"


END STATS
WEIGHT: 183,.6 lbs
BODY FAT: 12.2%
ARMS: 12.4
CALVES: 15.7
CHEST: 39.3
FOREARMS: 11
HIPS: 37.6
THIGHS: 23.8
WAIST:34.6

Daily Log:

June 1st: Dear Diary...I mean Log...did my max OT and a 16 min HIIT run, ate healthy until Korea attacked. During my Friday night English class, my students served me a nice plate of Ddeokbokki (rice tubes covered with hot sauce). Politeness dictated that I eat the meal. I am barely under my 1500 cal a day, but this means I must forgo my last protein shake...I've had two today, so it would've been my third. Eating healthy in China is difficult.

100 pts. yay!

June 2nd: Dear Log....may or may not have gotten into fight with the person who may or may not have been posting above me over sushi-calories today. Sushi pushed my protein over 200 grams, so I am fore going my last protein shake again. Met my goal of under 1500 cal today. Looking forward to a non-fight filled curry cheat meal tomorrow with the person who may or may not be posting above me in this thread.

100 pts. woot!

June 3rd: Had tasty curry meal for my cheat meal...looking forward to tomorrow's MAX OT program.

100 pts. yay!
Wee.

June 4: Everything was good today. 100 pts.

June 5th: Ate according to my dietary plans. Did my MAX-OT Chest and Abs. Was fun to do decline bench for the first time. Decided it was time to re-evaluate my diet. After doing some reading here on JSF it seems that 1500 calories for me is a bit ridiculous (192lbs, 15% body fat, cardio 3 times a week and MAX-OT 5 times a week). I have also felt a tad bit light headed over the past week. I am going to bump it up to 1800 for the seven days and see how that goes. Looking forward to Back and a run tomorrow. 100 pts.

June 6th: Max OT Back and Traps, I like banana and peanut butter. 100 pts. ow.

June 7th: MAX OT Shoulders and Triceps. Food good...eye twitching on the decline since increasing calories. 100 pts.

June 8th: MAX OT Biceps and Abs.. had some tasty home cooked Chinese perch tonight with lots of protein and low fat. Really looking forward to a weekend of recovery from the MAX-OT. A week of the second month program destroyed me. Also really looking forward to Sundays cheat meal.. it will be BBQ'd Meat.. Chinese style I believe. 100 pts.

June 9th: Day of Rest.. need to practise eating better on these days, had to jam in an extra protein shake to meet protein requirements since I had a low protein lunch. More Chicken Breast and fishies is a good idea. 100 pts.

June 10th: Cheat meal today, BBQ meat party. Looking forward to legs tomorrow. 100 pts.

June 11th: Wonderful world of legs today and a sushi lunch.. 100pts

June 12th: Did Chest and Abs yesterday and a 16 min bike ride.. my heart rate is beginning to go way down from where I was when I started which is nice. Unfortunately I totally forgot to update this log for some reason.. actually the reason was watching 1980's cartoon intros on youtube until 2 am for some horrible reason.. 99 pts.

June 13th: Back workout and 20 minute run. 99 pts.

June 14th: Had weekly cheat meal a bit early.. although it wasnt exactly the best cheat meal.. Eating some eggs, tomatos and tofu can set you back over 800 calories in a sitting here. Did a nice run and my shoulders and triceps. Shoulder strength increased a lot of the last week .. wee. Off to bed now. 99 pts

June 15th: Finished the week off well.. new highs for running. Had an unplanned cheat and forgot to update on time blegh. 97 points

June 16th: Good and good, tasty river carp for dinner. Letting muscles relax for the weekend. 97 points

June 17th: Jing smells good. 97 points

June 18th: Missed work out today and will make it up tomorrow but nonetheless was my fault, diet was ok. 96 points

June 19th: Completed Chest and Legs and abs in one work out bonanza which means a lot of hurt. Looking forward to the cheat meal tomorrow which will consist of wandering the streets of Dalian and eating whatever tasty chinese street food my mouth sets its eyes on. 96 points

June 20th: Good. 96 points.

June 21st: Cheat meal of sushi goodness. 96 points. 9 more days!

June 22nd: Biceps and abs and eating healthy: 96 points

June 23rd: A day of relaxing and cleaning the apartment. I think I am addicted to green tea. 96 points

June 24th: Rest before mondays legs. 96 points

June 25th: No water, went for unplanned cheat meal. also no update. 94 pts.

June 26th: Back on track with Jack. 94 points.

June 27thL everything was good. had cod today. 94 pts.

June 28th: Max OT weee!!! 94 points.

June 29th: Last day of Max-OT for the month, time for a week long break. My right forearm and wrist hurt after 12 straight weeks.. (I know, more than recommended but I was trying to cram it all in before my vacation). In any case the body has gone kaput so a week break, a week of working out, then another week break while on vacation. Had a bit of cheat today in the form of a Corona and a small scoop of icecream to celebrate a month of working out and eating healthy. Looking forward to posting the final results which are looking great. 93 points

June 30th: All done. Was a good month. I went 15.4% body fat to 12.2% which was my goal. I am not sure how accurate our measurements were but everything seems to have gotten smaller. I hope I can start a journal when I am back in Canada to show progress pictures. Above anything else the progress pictures taken each week show the great difference a month of healthy eating can have. Next time I do this I hope to get 100 points. For July we will be travelling around China so it would be extremely difficult.. The Tanita scale says that my muscle mass has stayed the same to the very point which is great, it seems that the body weight loss is all fat. I look forward to doing this again in the future.

I learned a lot about how many calories I should be eating and that eating 1500 calories a day for a man means your left eye starts twitching - really. I also had a supportive girlfriend help design up the excel sheet which made planning out meals much easier than If I was left to it. Good luck to everyone next month.

In:D

GOAL: Lower BF% to 20% (10 Lbs of fat...approx.)

June 1st: All Good.
June 3rd: Extra day of Biking. +1
June 4th: All Good. (rode extra 12 miles)
June 5th: All Good.
I rode home and then went out to dinner with a freind. Before I left the apartment I weighed myself; I was at 194.2lbs. When I got home; I weighed in at 197.2 lbs. I had eaten a prime rib dinner some waffle fries and had 5 pints of beer. WOW...I am not suprised but it is a good example of how one night of indulgences can set you back.
June 6th: All Good.
June 7th: All Good but I decided biking and my 5k run was too much for 1 day.
June 8th: No biking -1. 5k went well and I also went crazy and registered for the Denver marathon on Oct. 14th. I am working on my training plan. 17 weeks and counting.
June 11th: No biking -1. I had interview sceduled, accepted new job. (yea me)
June 12th: No biking -1. Rain Rain go away.....I like the rain actually and we need as much as we can get despite the conflict with my excersize schedule.
June 13th: No biking -1. I don't know......NEW FANTASTIC JOB!!!!! HELL YEA!!!!
June 14th: Everything is fantastic!
June 15th: Everything is fantastic!
June 17th: Extra day of biking to kind of make up for last weeks antics.
June 18th: Good, but feeling really low energy today....
June 19th: Goooood...
June 20th: No Biking -1
June 21st: No biking -1
June 22nd: Good
June 23rd: Extra day of biking +1
June 25th: No biking -1
June 26th: Good
June 27th: No biking -1
June 28th: Good
June 29th: Good


COMMENT: I am defining my efforts as I go. I don't have a weightlifting system in place yet but I am actively working on it.

WORKOUT SCHEDULE
Monday: Bike to work and home AM/PM (8 miles approx. 16 miles total)
Tuesday: Bike to work and home AM/PM (8 miles approx. 16 miles total)
Wednesday: Bike to work and home AM/PM (8 miles approx. 16 miles total)
Thursday: 5K run PM
Friday: Bike to work and home AM/PM (8 miles approx. 16 miles total)
Saturday Off
Sunday: Off

STARTING STATS
WEIGHT: 196.4 pounds
BODY FAT: 24.7 %

END STATS
WEIGHT:
BODY FAT:

I am currently cutting. Following Body for Life program. Day 18 of 84.
Started 5/14/2007 234lbs, 18.7% BF, size 38 pants.
Currently 5/30/2007 225lbs, ?????? BF, size 36 pants
Goal by 8/23/2007 199lbs, 12.0% BF, size 32 pants

Wish me luck, jb:gl:

sounds good I'm in, will post measurements and plan tomorrow

GOAL: Cutting


COMMENT: I want to lose 15 pounds while gaining muscle.


WORKOUT SCHEDULE
Monday: Basketball, Lifting (chest)
Tuesday: Running, Lifting (shoulders, abs)
Wednesday: Basketball, Lifting (back, tri's)
Thursday: Running, Lifting (legs)
Friday: Basketball, Lifting (bi's, abs)
Saturday: off
Sunday: off


MEAL SCHEDULE
Minimum six meals a day, 1 cheat meal a wk

STARTING WEIGHT: 270 lbs. (6' 5'')

GOAL: Cutting

COMMENT: I'm going to change my workout plan but I'm still looking what I am going to do.

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

June 01 - First day coincided with a rest day. Nutrition went as expected.
0 [100 points]

June 02 - My workout today was basically trying out different things. It was kind of fun. One day I'll decide what I want to include in my new plan.
0 [100 points]

June 03 - I almost screwed up again by waking up late but caught up by going to bed late. :scared: My cardio was basically working on the yard the whole afternoon. :cool:
0 [100 points]

June 04 - Life is beautiful.
0 [100 points]

June 05 - Everything went as planned.
0 [100 points]

June 06 - Didn't do cardio. No skipping this week anymore.
0 [100 points]

June 07 - I had a great leg workout today. I was totally soaked after cardio was finished. It feels good. :)
0 [100 points]

June 08 - Forgot to update! :doh:
-1 [99 points]

June 09 - Everything went as expected (including June 8 :cry:)
0 [99 points]

June 10 - No surprises.
0 [99 points]

June 11 - I'm such a geek. :o Everything went as the rules dictate.
0 [99 points]

June 12 - I had the best back workout ever. Work has been very busy so my meal schedules were a little bit stretched, but at the end everything was fine.
0 [99 points]

June 13 - Everything went as expected apart from being extremely busy with work.
0 [99 points]

June 14 - No issues. I'm having a free day tomorrow. I'm going to get my puppy. :spaz:
0 [99 points]

June 15 - Nutrition was good but I didn't sleep very well. I've got Lola (http://i143.photobucket.com/albums/r159/kilterpics/Lola/DSCN1720.jpg). She is so adorable! I've been running in the yard with her every 2 hours. Does it count as cardio? http://i143.photobucket.com/albums/r159/kilterpics/smileys/s55.gif
0 [99 points]

June 16 - I forgot to update. :blank:
-1 [98 points]

June 17 - I had an unscheduled cheat meal. :blank:
-1 [97 points]

June 18 - I didn't go to the gym. I had to work until late. I'll workout this weekend.
0 [97 points]

June 19 - I didn't sleep very well last night. I feel tired. I dragged to the gym but ended up enjoying the workout.
0 [97 points]

June 20 - Everything went as planned.
0 [97 points]

June 21 - Had to go shopping and missed one meal. :blank:
-1 [96 points]

June 22 - No issues.
0 [96 points]

June 23 - Two unscheduled cheat meals. :blank:
-2 [94 points]

June 24 - That was a tough weekend. I've had family visiting and that is always stressful. I'm soo tired! I'm not sure I'll participate in July's challenge since I'll have a 10 day vacation then.
0 [94 points]

June 25 - Everything went as planned.
0 [94 points]

June 26 - I've been spending way too much time at the gym. I'll try to keep it under 1.5 hours (including cardio). Yesterday, I did 3 sets instead of 4 for each exercise. I think it works. Next will be to decrease resting time.
0 [94 points]

June 27 - No surprises.
0 [94 points]

June 28 - I just noticed I forgot to update. :confused:
-1 [93 points]

June 29 - No surprises.
0 [93 points]

June 30 - I had an extra cheat meal to celebrate the end of the challenge. :nod:
-1 [92 points]

GOAL: Shed Body Fat; Not Miss a Workout/Meal/Post


COMMENT:

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


MEAL SCHEDULE
Five meals per day

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


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

I seriously considered sitting this one out since my last 2 have been so pathetic, but I'll try again.

I'm finishing June above 90 points!

GOAL: Cutting

COMMENT: Continue to lose weight (12 pounds in June) while preserving or building lean body mass.


WORKOUT SCHEDULE
Monday: Full-body, HIT workout
Tuesday: Crunches. Grip strength training.
Wednesday: Full-body, HIT workout
Thursday: Crunches. Grip strength training.
Friday: Full-body, HIT workout
Saturday: Crunches. Grip strength training.
Sunday: Rest

MEAL SCHEDULE
M, W, F: Six meals per day.
T, Th, Sa: Five meals per day.
One cheat meal per week.

STARTING 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


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


DAILY LOG

June 1:
Left my gym bag at home! Missed my workout. (-1)
[99 points]

June 2:
Did my crunches and grip training. All scheduled meals and snacks. (-0)
[99 points]

June 3:
Unscheduled cheat meal. (Took the family out for dinner) (-1)
[98 points]

June 4:
Completed my workout. All scheduled meals and snacks. (-0)
[98 points]

June 5:
Did my grip and abs work, but had a cheat snack before bed. (-1)
[97 points]

June 6:
Great workout. All scheduled meals and snacks. (-0)
[97 points]

June 7:
Had no control over my diet yesterday, locked into an all day meeting. I was as good as I could be, but I still have to consider at least one thing to be an unscheduled cheat. (-1)
[96 points]

June 8:
Skipped my workout over work crap. Had a miserable day, with a cheat meal and a cheat snack. (-3)
[93 points]

June 9:
Did my exercises and did all scheduled meals and snacks. (-0)
[93 points]

June 10:
All scheduled meals and snacks (-0)
[93 points]

June 11:
Missed my workout. Cheated like a madman last night. (-2)
[91 points]

June 12:
Missed my workout. (-1)
[90 points]

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

June 14:
Did my grip strength and crunches as scheduled, but screwed it up with a cheat snack last night. (-1)
[89 points]

June 15:
Good workout. All scheduled meals and snacks. (-0)
[89 points]

June 16:
Did my abs and my grip training. Plus a bonus 30 minutes of cardio. All scheduled meals and snacks.
[89 points]

June 17:
All scheduled meals and snacks, but a big cheat meal that night because my wife made me a great Father's Day dinner. (-1)
[88 points]

June 18:
Have to swap my workouts this week. Did my grip work and abs. All scheduled meals and snacks. (-0)
[88 points]

June 19:
Missed a workout (-1)
[87 points]

June 20:
Great workout. No cheats. (-0)
[87 points]

June 21:
Did my grip and abs work, but diet continues to plague me. Cheated like a cheating cheater who cheats. (-1)
[86 points]

GOAL: Lose 5 lbs., <20%bf

COMMENT: Long-term goals:
-to go from 4 to 10 pull-ups by the end of summer
-to lower body fat to 18% before the Chicago Marathon (October) and to break 3:10.

WORKOUT SCHEDULE
Monday: 30 mins run, 30 mins road bike
Tuesday: 60 mins bike, wt trng, soccer
Wednesday: 30 mins run, soccer
Thursday: 60 mins run, wt trng
Friday: AM run - 30 mins or long bike
Saturday: Long, slow run >60 mins, wt trng
Sunday: Long bike ride 2 hrs or 10k dexter-ann arbor run as a tempo run

Soccer schedule:
Tue Jun 5 @ 8pm
Wed Jun 6 @ 9:30pm
Mon Jun 11 @ 9:30pm
Wed Jun 13 @ 9:30pm


MEAL SCHEDULE
Five meals per day (~350 calories each), cheat meal (PIZZA:eat:) once/week

Nutrition goal: To start cutting down on carbs <45%/day, protein >30%, and to track it each day on Fitday.com

DAY 1:
On track. Increased protein and decreased carbs A LOT. And went running. My legs still hate me from the squats and lunges yesterday. Hopefully they'll get over it. (-0 points)

DAY 2:
I'm surprisingly within my food % limits after eating at my friend's house all day. I couldn't turn down a slice of angel food cake (his mom made it! and it was tasty), but I had an extra protein shake later in the day to balance out the carbs. I have to subtract a point b/c I only ran for 30 mins total today when I had wanted to run 60. I'm just not in shape enough yet. And running at noon is never a good idea...I melted. (-1 point) 99

DAY 3:
Ugh. I lose 2 points. I ate a slice of pizza. -1. I didn't keep track of my food on fitday today. -1. 97.

DAY 4:
I'm too much of a rebel to do this challenge. That must be it, because it couldn't be a lack of willpower (haha). Didn't run or bike today, and my carb % was too high. 95. I'm going to have negative points left if I keep this up. :(

DAY 5:
I had a soccer game tonight that wiped me out b/c only 1 sub showed up. Lots of running around. Then I ran home from it (3.3 miles), so I got enough of a workout in (-0). I lose a point b/c my carbs are still too freaking high. Damn. 94.

DAY 6:
I got to biking and running at 6am! 50:00 bike at 17mph, 3 miles at about 7:45 pace. This is a big deal for me. I love to sleep more than everyone. I lifted later and played soccer. Lots of exercise, lots of food, but mostly good foods. -0 today. 94.

DAY 7:
Minus 1 point for not keeping track of food. 93.

:gl: everybody!

GOAL: To have a defined core before summer is over.


COMMENT: I was very close to reaching my goal a couple of months ago but developed some very bad exercise and diet habits. I'm hoping to get back on track and have the positive benefits of being/looking in shape be my reward instead of the instant gratifaction of unhealthy foods and laziness.


WORKOUT SCHEDULE
Monday: 40 min of fasted aerobic activity in the morning. Upper body workout of mostly high weight compound lifts in the evening.
Tuesday: 40 min of fasted aerobic activity in the morning.
Wednesday: 40 min of fasted aerobic activity in the morning. Lower body workout of mostly high weight compound lifts in the evening.
Thursday: 40 min of fasted aerobic activity in the morning.
Friday: 40 min of fasted aerobic activity in the morning. Upper body workout of mostly high weight compound lifts in the evening.
Saturday 40-60 min of outdoor aerobic activity (jogging, swimming, cycling)
Sunday: Off day


MEAL SCHEDULE
Five meals per day. No cheat meals.


STARTING STATS
WEIGHT: 167 pounds
BODY FAT: ??
ARMS: ??
CALVES: ??
CHEST: ??
FOREARMS: ??
HIPS: ??
THIGHS: ??
WAIST: ??

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


DAILY LOG
JUN 1: Did both workouts and ate all 5 meals. Spending a thrilling Friday night prepping food for the next week.
-0 points [100 points]

Jun 2: Day got off to a rough start. But got all meals in and went much farther on my bike than I had expected.
-0 points [100 points]

Jun 3: I'm gonna go ahead and post now, since it's a rest day. I've had a couple people ask about going out to eat, and it's a little hard to turn them down. But at the same time I know that it was that constant giving in and compromise that put me where I'm at now.
-0 points [100 points]

Jun 4: Did both workouts, ate all meals, and thought I was going to die. Still alive and plugging away at it.
-0 points [100 points]

Jun 5: The day started off a little crazy and went downhill from there. Got my morning cardio in, although I had to shave a few minutes off in order to make it to work in time. From there, the day was non-stop. I didn't get an actual lunch, so I was just trying to grab my prepared meals as I went. Some days my office is just not conducive to healty, regulated eating. I was on the verge of cheating all day, but kept reminding myself that it wasn't my body that was wanting junk food, it was my mind. I'm a little worried cause I'm already trying to rationalize when and how I'm gonna lose a few points and it'll be o.k. But as long as I can focus on the end goal, and not on the immediate gratification of junk, I think I'll make it.
-0 points [100 points] (but just barely)

Jun 6: Did both workouts (maybe even overdid a little on my evening weightlifting). Ate all meals, although my timing has really gotten thrown off. I'm also starting to think that I'm eating too few calories. I think I'll increase my calories for tomorrow and see if that's the culprit.
-0 points [100 points]

Jun 7: So it looks like I've definently been undereating. As I began to calculate out my food intake, I realized I was undershooting my goal, on a few days by almost 500 calories. So I'm trying to balance that out. I only got in a partial cardio workout, thanks to overdoing my leg workout the night before. At this point I think the only thing working in my legs is the pain receptors. By the end of the day I could hardly walk.
-0 points [100 points]

Jun 8: Had to do an abreviated cardio workout this morning cause my legs still weren't working right. But got both workouts done, and ate all meals. Hopefully everything will be worked out by tomorrow.
-0 points [100 points]

Jun 9: I knew today would be trouble cause it was mine and my girlfriend's anniversary which meant a cheat meal was inevitable. Fortunately, I maintained my eating throughout the day so that spulrge at the end actually felt really good. Makes me wish I had more cheat meals on my schedule... Got in a nice bike ride on the trails by the river. Definently something I will do again.
-1 point [99 points]

Jun 10: So lack of planning caught me, and on a rest day! Went to an airshow with my brother and g/f and ended up endulging in some fried food. I was planning to take an EAS shake with me, but left it in the car. Got back on track with meals and prepped some more food for the rest of the week. I'm starting to see some definent results which is surprising this early in. I think it's just all of my core muscles getting toned back up.
-1 point [98 points]

Jun 11: So due to circumstances beyond my control, I couldn't get to the gym for my evening workout. So I opted to do mostly body weight exercises at home, and I'm suprised by how well that worked. I'm still a little sore this morning. It's nice to have some variety in my workout routine.
-0 points [98 points]

Jun 12: I woke up this morning with a fever and all the usual aches and pains that accompany the flu. Needless to say, there was no a.m. cardio. I did the best I could with meals, seeing as how nothing healthy sounded appealing and I slept for half the day. But I resisted the impulse to spulrge on junk food since I felt so lousy and stuck to healthy stuff. Hopefully I'm better enough tomorrow to resume my workouts.
-1 point [97 points]

Jun 13: I was still a bit under the weather, so I opted for a low intensity morning cardio and took my dog for a 30 minute walk. She's getting up there in years, so I can't take her running anymore (she has arthritis in her hips), so our walk was a welcome activity. I also made my evening workout although I again didn't push myself all the way as I still wasn't feeling 100%. I thought I'd managed to save the day from any point losses, but my girlfriend and I decided to cap the evening with pizza and TV, so down a point. I'm trying to put my focus on having healthy choices already prepared so that I don't have any guilt when it comes to food, but it's still hard when I do give in. Oh if only I'd given myself cheat meals!
-1 point [96 points]

Jun 14: Did my a.m. cardio and ate healthy all day! I should deduct a point for my lack of math skills yesterday and deciding that 97-1=94. But I've fixed it so no one will ever know...
-0 points [96 points]

Jun 15: Did both workouts, ate all meals, ended up totally sore.
-0 points [96 points]

Jun 16: Ate clean and did 30 minutes of swimming.
-0 points [96 points]

Jun 17: Finally made it to a rest day! Had a nice Tri-tip dinner with my Dad (had to have my own separate side dishes though). Made turkey meatloaf for the week, yum! The final big food pitfall I was worried about has been passed with no real fuss. It's great that my family is so supportive of my new eating plan. I'm really starting to see some positive results, which is more than enough motivation to keep going.
-0 points [96 points]

Jun 18: I was dead tired when I woke up, so I opted for a bit more sleep and to hit the gym on my lunch break for my a.m. cardio. Since time was limited, I decided to try my hand at a HIIT routine. It turns out the word "intensity" is in there for a reason. I was wiped out after that, but I suppose that's a good thing. I'll try it again maybe Thursday, when it's just a cardio day. I returned just a few short hours later to do my upper body workout. While I was there they had an "ab attack" class that I figured I'd try. Everyone had told me it was a pretty brutal class, and for some reason I was feeling especially masochistic. Sadly, it wasn't that hard at all (am I really in that good of shape?). It took another 60 crunches afterwards to really feel like I'd done anything. Meals were good, I avoided the urge to snack as I worked on my 4th of July project well into the night.
-0 points [96 points]

Jun 19: So I may have spoken too soon on that Ab class, mid-section was sore for most of the day. Did my a.m. cardio and ate all meals as scheduled.
-0 points [96 points]

Jun 20: Today had all the makings of a fiasco. I had to push my cardio workout to the evening, and then had a project run late that delayed getting to the gym. I did the Ab class again. Got my cardio and weightlifting done and by the time I got out of the gym, I was EXHAUSTED. I still needed to eat dinner, and was about ready to throw in the towel and get whatever was nearby (which happened to be pizza). But...my wonderful girlfriend saved the day and refused to allow me to eat anything unhealthy. So she drove me to the grocery store where I got a turkey sandwhich on whole grain bread and some low cal soup. The day was saved!
-0 points [96 points]

Jun 21: Did another HIIT workout. This one went much better, I think I've found a good pace for doing these. I have to say, I really like the fact that I can do a HIIT routine in half the time I was previously spending on cardio. Not that I'm looking for an easy way out by any means (I'm much more worn out after 20 minutes of HIIT than 40 minutes of moderately paced cardio). Overall, I'm really happy with my progress. Started out at a high 167 and now I'm down to 162 with one more week to go.
-0 points [96 points]

Jun 22: Completed my morning and evening workouts. Ate all meals and went to bed early.
-0 points [96 points]

Jun 23: Ate all meals as scheduled (and didn't even think twice when my girlfriend tried to rub it in when she got candy for the movie and I didn't). Went swimming where the aforementioned girlfriend kept pushing me to do more. I'm finding that having someone there to encourage me to keep going, and to push me that last little bit is really helpful. I'm trying to be that own voice for myself, but I'm thinking I may need to find a workout buddy for my time at the gym. Onto the last week, Hooray!.
-0 points [96 points]

Jun 24: Had a nice rest day. Ate all meals. Starting to see some definition in my upper abdominals, although I still have a fair amount of fat around my lower stomach. Hopefully, I'll have that taken care of by my vacation in the last week of July.
-0 points [96 points]

Jun 25: Started the day with a great HIIT workout on the treadmill. But by the time I returned to the gym for my evening weightlifting, any mental focus I had was gone. I didn't work as hard as I normal would, but it seemed twice as tough to push through the fog of exhaustion. Did my class, went home, and had eggs, turkey bacon, and wheat toast. Hopefully I can refocus tomorrow, I really want to end the month on a high note.
-0 points [96 points]

Jun 26: I am so worn out. Definently ready for this month to be over. Got in my a.m. cardio and all meals.
-0 points [96 points]

Jun 27: Life has definently become crazy this last week. I'm at the point of exhaustion and I'm loooking forward to the rest that is coming this weekend. But I'm not going to give up! Got in both workouts and ate all meals.
-0 points [96 points]

Jun 28: Scheduling conflicts forced my cardio workout to after work. But I was very productive at the gym so I think I made up for any losses that I might have incurred by doing my cardio non-fasted.
-0 points [96 points]

THE JUNE KICK-START


GOAL: Visible Progress (especially in the gut area)


COMMENT: I primarily want to lose fat / weight, but noted muscle growth is welcome.


WORKOUT SCHEDULE
Monday: Hill Routine on Treadmill (15 mins); Weight Training: Arms (Biceps, Triceps, Forearms)
Tuesday: Hill Routine on Treadmill (15 mins); Weight Training: Abs
Wednesday: Hill Routine on Treadmill (15 mins); Weight Training: Legs (Quads, Hamstrings, Calves)
Thursday: Hill Routine on Treadmill (15 mins); Weight Training: Traps, Shoulders, Back
Friday: Hill Routine on Treadmill (15 mins); Weight Training: Chest
Saturday Hill Routine on Treadmill (45 mins)
Sunday: Hill Routine on Treadmill (45 mins)


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


STARTING STATS
WEIGHT: 187 lbs.
BODY FAT: ?? (I need to get myself some calipers)
ARMS: 14.5
CALVES: 17
CHEST: 43
FOREARMS: 11.5
HIPS: 37
THIGHS: 23
WAIST: 40


END STATS
WEIGHT: 180 lbs.
BODY FAT: 16%
ARMS: 14.25
CALVES: 16.5
CHEST: 41
FOREARMS: 11.75
HIPS: 37
THIGHS: 22.5
WAIST: 37


DAILY LOG

Jun 1: Off to a great start - I did 30 min of intense cardio in the morning and decided to work my chest (since I haven't lifted that muscle group in a while) with 15 more min of cardio in the evening. (-0 points, 100 remaining)

Jun 2:

Jun 3:

Jun 4:

Jun 5: Wow, talk about off track. I had a couple of college buddies come in from out of town for the weekend. Definitely was not a good thing for my first 100 challenge. Let's see, 3 missed posts, 1 missed workout (Sunday), and 1 extra cheat meal consisting of drinks Saturday night. However, today was a good day - no missed meals and a solid day of working abs in the gym. When you get thrown off your horse, you just have to get back on. (-5 points, 95 remaining)

Jun 6: Today went without a hitch. My legs, however, will be killing me in the morning. (-0 points, 95 remaining)

Jun 7: As predicted, my legs were really sore from the lack of consistent weight training. Managed to pull through my cardio and work my back, traps, and shoulders. I also had my allocated "cheat" meal of the week which was a delicious ribeye steak with veggies and chili. Hopefully I'll be able to make it through the rest of this week without anymore budging, particularly while clubbing this weekend. (-0 points, 95 remaining)

Jun 8:

Jun 9:

Jun 10:

Jun 11: Weekends are so tough on my routines. With friends dragging me out both Friday and Saturday as well as an uneventful Sunday, I missed 3 posts, 1 meal, and 1 workout. Hopefully I'll be able to stay on track this upcoming weekend. Monday went well; albeit I am fighting bouts of insomnia right now. (-5 points, 90 remaining)

Jun 12:

Jun 13: Yesterday was a good day, but I just forgot to post. I did a cardio-heavy boxing workout today instead of lifting legs just to mix things up. (-1 points, 89 remaining)

Jun 14:

Jun 15:

Jun 16:

Jun 17:

Jun 18:

Jun 19:

Jun 20:

Jun 21:

Jun 22:

Jun 23:

Jun 24:

Jun 25:

Jun 26:

Jun 27:

Jun 28:

Jun 29:

Jun 30: I totally fell off the face of the earth when it came to posting the second half of the month. However, I can confidently say that this past month has been one of success. Although I wasn't dedicated to posting and slipped a couple of times with some cheat meals, the one thing that I didn't fail to compromise (except once) was my workout routine. I used this first 100 challenge as a turning point for myself to live a better and healthier lifestyle. Never before have I been so devoted to a fitness routine. With this dedication, hopefully I'll be able to keep on seeing progress in every aspect of life. See y'all in July. (-16 pts, 73 remaining)

GOAL: Base training


COMMENT: May has been a travelling month - the only exercise I managed was the occasional run. Objective is to get back into the routine.


WORKOUT SCHEDULE

Cardio: 4 days a week, 40 min (run/row/st. cycle)

Weights: 3 days a week

Stretching: 6 days a week


MEAL SCHEDULE

~2000 cal, four meals per day

STATS

not relevant this month, I'll update this


END STATS


Daily Log


Score 95 (4 June)


*** 4 June ***
Stretch routine. Meals did not work (-1).
I think that I am going to take a major hit on the meals this month, so let's revise the goal to set something achievable this month. Target is ~ 2000 cal spread over 4 meals (was 5 meals and no cal target).


*** 3 June ***
Not a good start to my first challenge. Missed 1 update (-1) and am trying to get rid of a damn cold. Did a light workout and stretching yesterday.
Meals also chaotic the last 2 days (-2). With the planned spread of workouts I will be checking the weights/aerobic/stretching progress on a weekly basis.

later, 40 min rowing + stretching

don't think today is going to be a good eating day so I'll take a -1 for that. Let's hope this flu or whatever it is goes soon.
reread the rules - seems we can update the day after, good news as I can take back 1 point for yesterday.


*** 2 June (updated 3 June) ***
Fluish today no workout, no stretching


*** 1 June (updated 3 June) ***
Fluish - stretching, light weights session.

GOAL: Cutting :bang:


COMMENT: I want to lose 10 pounds.


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


MEAL SCHEDULE
Five meals per day. 2 cheats

STARTING STATS
WEIGHT: 191 pounds
WAIST: 33"


END STATS
WEIGHT:
WAIST:


DAILY LOG

June 1st---Felt just like John today. I had moments of "is it worth it". So far I have been able to answer "yes". I've lost 24 pounds over the last 8 weeks. Ive worked out almost everyday (morning and night) for 8 weeks straight. I guess I'm just getting worn down. Looking forward to this weekend so I can get some good sleep. I did 30 minutes on the elliptical and 30 on the treadmill....800 calories burned. [100pts]

June 2nd---Well today was MUCH better! I had a few more minutes of sleep and a few more calories. I know it is a "weight" day...but I did cardio too. I spent about 2 hours on a elliptical and burned 2200 calories alone. I also got in a good weight session. So I hope the scale gives me some love on Friday. [100pts]

June 3rd---Another great day! I got cardio and weights in again. I spent nearly 3 hours total in the gym during my morning and evening workouts. I think the final tally was 1900 calories burned. I'm sure this will shorten as the work week begins. Life is just so busy during the week. [100pts]

I'm in for this month. I don't have time right now to type out my goals & my gameplan. This will be my 2nd consecutive month. May was a great month.

GOAL: Clean Bulk

WORKOUT SCHEDULE
Lift every other day: Chest/Back; Legs/Biceps; Triceps/Shoulders
Cardio every non-lifting day: either 45 min low impact; or 15 min high impact

MEAL SCHEDULE
6 meals per day w/ extra protein shakes if possible
1 cheat meal per week
At least 180g protein every day
At least 3,000 calories per day

STARTING STATS (cold unflexed)
WEIGHT:173.5
BODY FAT:
ARMS: 13"
CALVES:14"
CHEST: 37"
FOREARMS: 11.25"
HIPS: 36.5"
THIGHS: 23"
WAIST: 31"


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

Daily Log:

June 1:

June 2: Didn't read the rules so I didn't know I lost a point for not updating this post. I did update my fitday food log though and did post in my fitness journal thread. I guess ignorance is no excuse. Also I ate 2 pieces of pizza yesterday that was unscheduled. Starting off with a bang! [98 Points]

June 3: Added an extra run yesterday, it was hot and muggy but I had fun, just went for 25 min., I also got in my leg/bicep lifting in the evening and started taking NOXplode again. I also cheated again last night though and had 3 drinks. [97 Points]

June 4: Yesterday I ran 2 miles on the treadmill in 14:12. My HR monitor said I was at 90% for most of that and I felt completely wiped out after. Got all my meals in and didn't cheat. [97 Points]

June 5: Last night I had some ice cream so I lose one for that. But I did lift and get in all of my planned meals. Today I got in all my planned meals and didn't cheat at all. I also went from 14:12 to 13:33 for 2 mile time for my cardio. [96 Points]

June 6: Today was crazy at work. I wasn't able to eat my mid-morning meal and my boss took me to lunch at a Chinese restaurant so that was a cheat meal. Also I'm in a bowling league and since I didn't get all my meals in I ordered chicken quesadilla which also is a cheat meal. That is a grand total of 3 points lost. My workout went really well though. [93 Points]

June 7: Today was good. Ate all my meals, no cheating. Ran 2 miles again this time in 13:46 and did abs. [93 Points]

July 1: Well I totally stopped posting and logging my food on fitday but I've still been pretty successful. The strongest part of this month was my training. I haven't missed any training. My nutrition has struggled a little bit but I have done pretty well. Since this was my first challenge I think I set the bar a little too high. Going from not recording anything to recording everything really turned me off. But i love going to the gym everyday. Now I'm going to train for the Men's Health urbanathalon so I have a new goal. I can't wait.

I'm in.

GOAL: Cutting


COMMENT: I want to be consistent the whole month.


WORKOUT SCHEDULE
Monday: Fullbody workout
Tuesday: 60 min bike trainer
Wednesday: 60 min treadmill
Thursday: 60 min bike trainer
Friday: Fullbody workout
Saturday: 60 min bike trainer
Sunday: 60 min treadmill


MEAL SCHEDULE
3 meals a day. No cheating.

BEGINNING WEIGHT:

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

JUN 1:

Just joined a couple of days ago. I'm excited to transform my body this summer.


GOAL: Cutting


COMMENT: I want to cut a few pounds off this month and get a better defined shape, especially in my mid-section area.


WORKOUT SCHEDULE
Monday: 5 mile run on treadmill (goal: under 45 min)
Tuesday: 1 mile warm-up / Chest, Shoulders, Triceps, Abs
Wednesday: 1 mile warm-up / Back, Biceps, Forearms, Abs
Thursday: Legs
Friday: 200 pushups/200 situps
Saturday: 200 pushups/200 situps
Sunday: Play a baseball game on my summer league team


MEAL SCHEDULE
* 3-4 meals per day
* 1 cheat meal per week
* No beer
* Limit 3 glasses of wine/mixed drink per week (if desired).


STARTING WEIGHT: 192 pounds

END WEIGHT:


DAILY LOG

June 1 : Today was a simple workout day. I ate all my meals. I did, however, drink my alcohol limit - 3 crown & cokes. So no more booze for the next 6 days. [100 pts]
June 2 : Day 2 went really well. Did my simple workout for the day, ate my meals correctly, and I denied the temptation to drink more alcohol. [100 pts]
June 3 : Ahh, the day of rest. I enjoyed a very healthy day of food. I played a baseball game and worked up a good sweat. [100 pts]
June 4 : Great day today, did some good eating. I ran my 5 mile run on the treadmill in 44:05 (my personal best). I started getting cold chills towards the end, but it's amazing how much you can accomplish when you push yourself to the limit. [100 pts]
June 5 : Well bad job today, I decided to go to the Oakland A's game and eat ballpark food rather than workout and eat right. - 2 pts [98 pts]
June 6 : Had a baseball game out of town today, didn't eat right. - 1 pt. [97 pts]
June 7 : Well I was planning on a long beach run today, but my groin was hurting a bit so I didn't exercise. - 1 pt. [96 pts]
June 8 : Had a nice easy exercise day. I ate my cheat meal for the week today and drank my limit of 3 mixed drinks for the week. - 0 pts [96 pts]
June 9 : I had to work a lot of hours today, didn't get to work out. - 1 [95 pts]
June 10 : Played a double-header game today, ate my cheat meal for the week. [95 pts]
June 11 : I pushed myself today on my run, since I slacked off a bit during last week. I ran my 5 mile run today in 41:18 shattering my previous mark. [95 pts]
June 12 : All went well today, I can start to see a bit of a difference in my physique.[95 pts]
June 13 : I worked a 12-hour day today. I was on my feet for most of the day, but nevertheless I did miss my workout. - 1 [94 pts]
June 14 : I had a really good workout today. I lifted chest, shoulders, triceps, and abs today. My workout schedule varies a bit from what is shown above, since some days I work all day. [94 pts]
June 15 : I worked out my legs today and did some ab work. I had my 3 drink limit tonight for the week. [94 pts]
June 16 : I lifted my back and biceps today. I didn't lift too hard because I have to pitch tomorrow in my baseball game and I didn't want to be too soar. [94 pts]
June 17 : Today I pitched eight innings in my baseball game. I can already feel my legs and the right side of my body getting sore. I might take it easy the next two or three days. [94 pts]
June 18 : I ran 5k today nonstop at an easy pace and worked out my legs a bit, my body is still very sore from pitching yesterday. I didn't eat healthy today. - 1 [93 pts]
June 19 : I worked all day today, I was still feeling stiff from pitching, so I took it easy. [93 pts]
June 20 : I worked out my chest, triceps, and abs. I also ate healthy today. [93 pts]
June 21 : Today was my worst day of the month. I went golfing instead of working out. I ate like a pig and drank way too much. - 3 [90 pts]
June 22 : I worked all day, and had no time to workout. - 1 [89 pts]
June 23 : I twisted my ankle at work today, not too bad, but I'll be hurting for the next couple of days. [89 pts]
June 24 : I went to the NYY @ SF game today. I ate my cheat meal for the week and I finally gave in and drank some beer. - 1 [88 pts]

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

The Challenge Has Begun. No More Entries Allowed For This Month's Challenge!

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

GOOD LUCK EVERYONE!! :tu:

game on and good luck everyone!! i'm BAAAAAAAAAAAAAAAACK!!

this time we're doing a TOTALLY different routine compared to alst time.. i'm trying to shed the fat and get everything going and different and done. it should be freaking fun. i'm really excited.

and geting it kicked off right by running my 5k in a little bit.

i tried to make everything as varied as possible. this should be neat.

Let the games begin!

This month will be better than the last, I know it! :D

Good luck everyone!!

June 1 : not a good start. Missed exercise and unplanned cheat meal at dinner -2 [98]

Just make that your cheat meal for the week! It's the 1st day of the month, you have 29 days to be a prostar.:tucool:

June 1: After a couple of crappy, half-assed workout days, I went to work completely unprepared to eat properly, and convinced that I would never set foot in a gym again. I missed one meal and I had an apple martini at dinner with dad & the ex. I did, however, make it to the gym for my HIIT. I so totally suck. -2 points


Hey, at least the apple martini has some vitamins in it right? And you did do your HIIT which always leaves me wobbly. Next time I would just put the martini in a water bottle and drink it during HIIT.. I mean.. uh.. uh NEVER, NEVER drink and drive, I mean do HIIT and drive.. I mean drink and do HIIT.

mattback, is that a new picture in your avatar? still no smile from you?:nope::) seems like missing the May challenge did not have any bad affect on your progress:tucool:

soooo who won last months wager? i seem to remember something about someone writing loser on their stomach in marker and taking a picture of it...?

soooo who won last months wager? i seem to remember something about someone writing loser on their stomach in marker and taking a picture of it...?

drew-something:D ok, i lost too, but there was never any discussion about me writing anything on my chest though:neener:

game on and good luck everyone!! i'm BAAAAAAAAAAAAAAAACK!!


Good to see you back!!!:)

This month will be better than the last, I know it! :D

I'm feeling the same way, I think I'm going to be in the groove of things this month!

drew-something:D ok, i lost too, but there was never any discussion about me writing anything on my chest though:neener:

:lol:

Miss ya girl!

Hey, check out my journal in my sig. there's a larger uncropped photo of the exact same shot! I'm wearing a fabulous 'smirk' !!!!

:cool:

Hey, check out my journal in my sig. there's a larger uncropped photo of the exact same shot! I'm wearing a fabulous 'smirk' !!!!

:cool:
Dude! you almost managed to wipe off that "I just shit myself" look and replace it with a SMILE!!! (almost :P). :tu:

i'll be smiling when i get my acceptance letter to USF.

I'm feeling the same way, I think I'm going to be in the groove of things this month!


:lol:

Miss ya girl!
i missed you too, i expect a lot more from you this month or else: http://www.cosgan.de/images/smilie/boese/e035.gif
i was thinking how your 'goal' sounded a bit vague, and then i read mine again and had the same feeling. we have to set something specific to work for, otherwise we'll end up not giving our best again, i really want to avoid that.:)

i'll be smiling when i get my acceptance letter to USF.
i'm sure we'll be seeing your set of teeth soon then:tu:

i'll be smiling when i get my acceptance letter to USF.
I'm going to hold you to that :gl:

This challenge is already more than 1/10th over. :flex:

This challenge is already more than 1/10th over. :flex:Wow! And I still have 100 points. :bb:

workout today was brutal, i love it!!!!!

workout today was brutal, i love it!!!!!
Hey mattback, why so low on the cals? 1600 doesn't seem like enough for a 24 year old male.

because it's my bodyweight x 11. when i am gaining weight i do bodyweight x 15. when i'm trying to lose weight i do bodyweight x 11.

i keep it simple with my caloric intake. i hardly even keep track of my macro levels.
i've had good luck so far.

Meals: clean and in range. Workout: rest week. :D WEIGHED IN AT A NEW LOW!!! 177.5 WOOT!


:tu:

June 3: So I missed my update for this day and I was about to get away with it.,... then I got home and there was an ICQ message on my PC from "someone" pointing out that I missed an update..... BUSTED!
[Buttersweet stole a point from me :cry: 99 points]


lmao
i think there are a few others who ought to be reminded of the rules, but i'll leave their business to their conscience:D not that i couldn't rely upon yours Chris:lol::neener: i just care about you more http://www.cosgan.de/images/smilie/liebe/p040.gif
Darvonia, you see how good you are? you're deducting while others bend the rules as they please. Should we do the same?
And where's Gaz, our kindly spirited referee?:nope:
I also noticed that Specialk introduced a whole new trend of editing daily logs;)
ok, i'm in a bad mood :neener:

oh man, i woke up this morning with a creak pain in my right trap / neck.

argh.

its working itself out. i'm going to relax and study all day, and hit the gym in the evening.

my STUPID CAR as some sort of starter or battery problem and doesnt want to start or even be push started. arghhhhhhhhhhhhhhhhh

because it's my bodyweight x 11. when i am gaining weight i do bodyweight x 15. when i'm trying to lose weight i do bodyweight x 11.

i keep it simple with my caloric intake. i hardly even keep track of my macro levels.
i've had good luck so far.That does seem low, but apparently you are doing something right. You look very good. Good job. I could not find your transformation, though. You've started to post after you already looked fit. What did you do to loose the weight? What's your goal?

That does seem low, but apparently you are doing something right. You look very good. Good job. I could not find your transformation, though. You've started to post after you already looked fit. What did you do to loose the weight? What's your goal?

my before pictures are in my journal.

it took me a year to lose approx 35 lbs of fat and 5 lbs of muscle.

i lifted heavy and did cardio together each time, 3-4 days a week. i have since gained that lbm back.

goal is endurance to do well in a triathlon, be healthy etc. and help others do the same.

i would like to do db press with 100's, deadlift 2x my weight, do weighed pullups with 75 lbs hanging from me, clean and jerk over my bodyweight, and snatch 75% of my weight, as well as run a 21 minute 5k, and have great flexibility, do muscle-ups, etc. overall fitness. and i don't ever want to go above 13% bodyfat again.

so yeah, i have some goals.

just an odd queston:

Yesterday i missed my cardio and was ravenous for the rest of the day after only doing weights (just upped all my lifts on that workout). The rest of the time I finish with cardio and I am never that hungry. Anyone know why or experience this?

just an odd queston:

Yesterday i missed my cardio and was ravenous for the rest of the day after only doing weights (just upped all my lifts on that workout). The rest of the time I finish with cardio and I am never that hungry. Anyone know why or experience this?

I don't know why but i have experienced it,too. The cardio i do is always really intense and i drink a lot of water during exercise so that my fill up my stomach and suppress the feeling of hunger i suppose. and i'm always exhausted and on the verge of throwing up:D so no room for thinking of food. when it comes to lifting, i sometimes become really hungry during my training. but no, have no idea what exactly happens and why. http://www.cosgan.de/images/smilie/konfus/g060.gif

:wave: hi Buttersweet -

Glad to see you in the challenge this month. The sculpture you asked me about was commissioned in China and is located at Virginia Beach, USA.

i was thinking how your 'goal' sounded a bit vague, and then i read mine again and had the same feeling. we have to set something specific to work for, otherwise we'll end up not giving our best again, i really want to avoid that.:)


My goals sound vague, but this is the thing, I lost 5 lbs on that same set of goals in April, then changed everything for May's challenged and failed miserablly. So I figured I needed to go back to what worked for me. :nod:

We can do it girl! :bb:

holy crap i nailed the calories today also !!!!!!! workout was awesome, sara is sitting here pissed off cause she's flippin sore. but that's how we roll around here.

ok update ' she's not insanely sore she's just exhausted '

i'm not pissed

lol

:wave: hi Buttersweet -
hi specialk http://www.cosgan.de/images/smilie/froehlich/e025.gif

Glad to see you in the challenge this month. The sculpture you asked me about was commissioned in China and is located at Virginia Beach, USA.
omg:D i was just thinking about it a few days ago, because i went through some art books and also some tourist booklets about Budapest and was still puzzled:lol: thanks:)
glad you're in the challenge too. there are many new names in, which is great, hope we all have fun this month, and some good results.

Darvonia, i also went back to the original plan. Whatever works for us, let's just leave the WSPs to our tough guys;) Btw, how's your new job?

Rise:
How are you finding the TBT? I'm finding its kicking my ass... I love it!

Rise:
How are you finding the TBT? I'm finding its kicking my ass... I love it!

every time i do it, i love it... until i wake up the next day and go "oooooohhhhhh..." :lol:

my friend was telling me he doesn't think it works but i have to say otherwise. i'm increasing my weights every session and i don't know if i've ever looked & felt better! my legs are even finally starting to get stronger which is AWESOME.

do you do cardio at all? i've been holdin off so far since my legs are usually dead the next day...

Darvonia, i also went back to the original plan. Whatever works for us, let's just leave the WSPs to our tough guys;) Btw, how's your new job?

Oh the new job...it's been so stressful, we are still in some final negotiations. So it's still not official yet. :blank:

If I can focus well on this month's challenge and things go good and I go to this other company...I figure it's a positive door opening up for me! :)

I'm just waiting now....:rolleyes:

Hows the coffee thing going??? :D

We need to get E back on track....slacker! :p (just kidding)

every time i do it, i love it... until i wake up the next day and go "oooooohhhhhh..." :lol:

my friend was telling me he doesn't think it works but i have to say otherwise. i'm increasing my weights every session and i don't know if i've ever looked & felt better! my legs are even finally starting to get stronger which is AWESOME.

do you do cardio at all? i've been holdin off so far since my legs are usually dead the next day...
Why does your friend not think the TBT program is no good? Is he one of those guys off in the corner training his biceps and pecs with the intensity of your granddad reading the sunday paper while you run around like a wild animal?

I haven't really ever done cardio.... my job is fairly physical and my pulse rate is probably elevated for at least 4 hours a night while running around at work. I'm not sure if I just use that as an excuse because I hate cardio, or if it actually counts. Either way, TBT seems to be testing my cardiovascular limit with all the heavy compounds and short rest times.

Have you been timing your rest times on a watch or something according to the plan? If so how are you finding it on a cardiovascular level?
Maybe its cause I don't like (do) "cardio", maybe its cause I suck at high reps, maybe its cause I'm a smoker (yea yea I know) or maybe a bit of all of the above.... But I found yesterdays workout extremely cadiovascularly taxing (and it was only a 3x8 with 90sec rests). Friday should be interesting though... 2x15... I seriously SUCK at high reps. First few reps I'm strong, but after that there is a VERY sharp decline in weights I can handle. I will be taking the phrase "LIGHT WEIGHT BABY!!!" to a literal level lol.

June 6: I thought I was going to die today. Doing 4 heavy compounds in a row, each one 3x8, with a timed 90 second rest between sets.... after my last deadlift I didn't get up, I just flopped over on my back and lie there for 90 seconds.... then on to military press's! TBT is proving to bring a new meaning to "intense". Was funny cause the whole time I was running around, breathing like I was running a marathon, sweating like it was 60c, and just all around looking like I was about to die, there were 2 guys in the corner calmly doing set after set of bicep curls and bench press's of different kinds. They looked like they were training with the intensity of my granddad reading his Sunday paper... I caught them watching me a few times, but anytime I looked back they immediately looked at there bicep and curled some more as if I was one of those crazy people you don't want to make eye contact with..... Have I become "that guy"? Who knows....Who cares? All I know is I only have 90 seconds to try and catch my breath before moving on to me next set (which might actually make me keel over and die) so I had better start concentrating on breathing.
What doesn't kill you makes you stronger, so I say BRING IT ON!!!

:lol: just wait until day 5.... :cry:

Have you been timing your rest times on a watch or something according to the plan? If so how are you finding it on a cardiovascular level?
Maybe its cause I don't like (do) "cardio", maybe its cause I suck at high reps, maybe its cause I'm a smoker (yea yea I know) or maybe a bit of all of the above.... But I found yesterdays workout extremely cadiovascularly taxing (and it was only a 3x8 with 90sec rests). Friday should be interesting though... 2x15... I seriously SUCK at high reps. First few reps I'm strong, but after that there is a VERY sharp decline in weights I can handle. I will be taking the phrase "LIGHT WEIGHT BABY!!!" to a literal level lol.

yeah, i time all my rests. he says the rests are "key" in the work out so i do my best to be exact. cardio-wise its not bad until day 5 of each week... the 15+ reps are absurd and i have a tough time with them. lucky for me, i get to do the 15 rep work out today. :cry:

Hows the coffee thing going??? :D
:D well, it's not a part of the challenge otherwise i'd be down to 50 points already :lol:

We need to get E back on track....slacker! :p (just kidding)
yes, complaining about cramps, poor girl:lol: ;)

:D well, it's not a part of the challenge otherwise i'd be down to 50 points already :lol:
We're getting a coffe machine at work. It makes a coffee fresh!
I can't waittttttt


yes, complaining about cramps, poor girl:lol: ;)
So mean :cry:

:lol: just wait until day 5.... :cry:



yeah, i time all my rests. he says the rests are "key" in the work out so i do my best to be exact. cardio-wise its not bad until day 5 of each week... the 15+ reps are absurd and i have a tough time with them. lucky for me, i get to do the 15 rep work out today. :cry:
Yea I have a 2x15 day coming up on friday and I expect that to be quite difficult. I cant even imagine what the 3X18's in weeks 7-8 are going to be like...
Good luck with your workout.

about to go to the gym for the second time today.... feel like doing pullups lol

JUNE 06 2007: I feel so GOOD from going to the gym tonight and doing full body lifting and Cardio on the treadmill! (which I will count as one of my swims) :jumping: Wow, what a difference it made!! I had forgotten how good that feeling was! I had so much energy, I went home and cleaned most the night, which felt even better ... that I was getting stuff done that I needed to! Oh yeah, things are on the up and up again! :p


hey A, you made my day!:) (and it rhymes lol)

hey A, you made my day!:) (and it rhymes lol)

and mine too! Cleaning after working out? Dam I'll have to try that. Glad you were so productive with your time.

and mine too! Cleaning after working out? Dam I'll have to try that. Glad you were so productive with your time.I didn't do house keeping but I worked on the yard after the gym for a little bit and I got so dirty... I felt awesome after the shower. :)

no smiles for a while.

horrible week.

my application for admission to usf was denied for fall.

i went ot the gym in complete anger and disappointment.

then three hours later, i went again.

two new maxes today. bench press, 185#, clean and jerk, 155#.

i'm bummed, pissed, disappointed.

ate alot. didnt give a fuck. - 1 point.

no smiles for a while.

horrible week.

my application for admission to usf was denied for fall.


i'm sorry about that, but don't let it get to you. i'm glad you went to the gym, try to stay on track:bb:

i'm sorry about that, but don't let it get to you. i'm glad you went to the gym, try to stay on track:bb:


yeah. definitely back on track. new max deadlift, woohoo!

yeah. definitely back on track. new max deadlift, woohoo!
now isn't that worth a smile?;):)

now isn't that worth a smile?;):)

You're up early!

You're up early!

it's not difficult to get up early when one works in a place like this:):

ok, ok, fine.

http://www.johnstonefitness.com/images/jsfcheat2007/images/001.jpg

i'm in the blue shirt, the tiniest one there

ok, ok, fine.

http://www.johnstonefitness.com/images/jsfcheat2007/images/001.jpg

i'm in the blue shirt, the tiniest one there

still no teeth:nope::lol: it looks like you all had one really good cheat meal meeting:)

it's not difficult to get up early when one works in a place like this:):


hahaha that's true! :nod:
I just wouldn't like the busride to get there :p

Since we're on the subject: have you ever swam at Ciovo?
The sea is soooo clear! :)

Well, a slight update considering I kind of disappeared. At the end of the month, I moved, the last couple weeks have been organizing, seeing people and getting stuff done. Unfortunately I've also not had internet until a couple days ago and I've had even less time to get on here.

I've also slipped out of my schedule.

So, I'm going to be getting back into my schedule now that things are a bit calmer and I've got to stick to it. On the bright side, I haven't been gaining any weight and my measurements are pretty happy.

I'll post what the results from last month challenge were here.

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: 192
BODY FAT: Not sure
ARMS: 12.5" left, 13" right.
CALVES: 16"
CHEST: 38"
FOREARMS: 11"
HIPS: 37 3/4"
THIGHS: 23"
WAIST: a little less than 37"

hahaha that's true! :nod:
I just wouldn't like the busride to get there :p
:moon: :p it's 'only' 40 minutes, i sleep for the most part of it, and in autumn, when the new highway is finished it'll be only about 20 minutes ride:p

Since we're on the subject: have you ever swam at Ciovo?
The sea is soooo clear! :)
no, haven't had the time yet, and don't really want to go there since it has been destroyed by illegal building of private houses which leave an impression of a horror movie about an art lover who got trapped in a land of no taste.:rolleyes:

Well, a slight update considering I kind of disappeared. At the end of the month, I moved, the last couple weeks have been organizing, seeing people and getting stuff done. Unfortunately I've also not had internet until a couple days ago and I've had even less time to get on here.

I've also slipped out of my schedule.


i was wondering what had happened to you. i'm glad you're back... now that you are, could you please remove my May loser numbers from your signature?:D

still no teeth:nope::lol: it looks like you all had one really good cheat meal meeting:)



here is one to prove that i do indeed have teeth.

me, danielle, sara

i'm drunk.

hahahahaha.

http://photos-636.ak.facebook.com/photos-ak-sf2p/v73/221/32/500558750/n500558750_65636_9689.jpg

here is one to prove that i do indeed have teeth.

me, danielle, sara

i'm drunk.

hahahahaha.

http://photos-636.ak.facebook.com/photos-ak-sf2p/v73/221/32/500558750/n500558750_65636_9689.jpg


now THAT'S what i call a smile:tu:

:moon: :p it's 'only' 40 minutes, i sleep for the most part of it, and in autumn, when the new highway is finished it'll be only about 20 minutes ride:p


Ohh "only" 40 min. That's great. I love the busses in Split. No airco FTW! :dance:

no, haven't had the time yet, and don't really want to go there since it has been destroyed by illegal building of private houses which leave an impression of a horror movie about an art lover who got trapped in a land of no taste.:rolleyes:

Have you seen Split? It's one messpool of different houses!
We also built a terras. Suddenly we had 15m2 extra space :whistle:
:D

now THAT'S what i call a smile:tu:

Great SMILE Matt! I was pleasantly surprised to be able to recognize someone in those pictures! :p Looked fun, I'd love to make it next year. :) Was that your first one?

Yeah, it was my first JSF cheat meal. definitely not my last!! I had a blast, even though i was a member of " team twig" compared to everybody else there!!!!

Ohh "only" 40 min. That's great. I love the busses in Split. No airco FTW! :dance:
some don't have it and some do

Have you seen Split? It's one messpool of different houses!
We also built a terras. Suddenly we had 15m2 extra space :whistle:
:D
split is not under our jurisdiction, but if it were... :spank: people don't take it seriously, but if you do anything on your property in the protected zone that goes against the general guidelines you could end up in prison. well, we haven't had that case...yet:lol:

specialk,
i love all kinds of chocolate cake, but the one in your avatar makes me tremble in my little space boots http://www.cosgan.de/images/smilie/konfus/g080.gif
Darvonia,
how come you took up tennis in the first place?:)
to others,
have a good morning/fine day/good night sleep:cool:

Darvonia,
how come you took up tennis in the first place?:)
to others,
have a good morning/fine day/good night sleep:cool:


During spring cleaning I found my tennis raquets so I could play. Plus, we only have 3 months of nice 'outdoor' weather here, so I want to do things outside as much as possible in the sun and long days of sunlight right now!!! :p

Sun is setting at 11:30pm and rising at 4:30am....we have lots of light to be active in. :)

I hurt my ankle though Monday playing, it was swollen a bit last night. GRRR :mad:

So I've had to take a day off from much. It's feeling alittle bit better today though. Plus my friends bought a volleyball and soccer...so I will be doing more stuff soon! :tu:

June 11: *edit* Jasna says I have to put something in here for it to count as an update.
[98 points]
:mad::mad::mad::mad:

----> too busy this month <----
Will start with the challenge when I'm done with exams!
awwww... well, good luck then!

June 13: Double cardio appears to be effectively burning fat 97 points (http://forums.johnstonefitness.com/showpost.php?p=497991&postcount=440)
what does double cardio mean? twice a day or what? cause i have some more fat to lose, and this last bit is hanging firmly, i just can't get rid of it:D

what does double cardio mean? twice a day or what? cause i have some more fat to lose, and this last bit is hanging firmly, i just can't get rid of it:D

I don't want to speak for SpecialK, but I think it means exactly that. I do cardio in the morning at a slow, steady pace for about twenty five minutes or so. In the evening, I'll do 15 minutes of higher intensity cardio. So in the morning, I may ride the exercise bike at a pace of about 10-12mph. In the evening, I'll ride it for a few minutes at about 12 mph to warmup, one minute at 18 mph, one minute at 12, one minute 18-20mph, etc...until the 15 minutes is up. Or if I'm outside, for the morning I'll walk at a steady pace and then in the evening, I'll jog for a few minutes, sprint for 30-45 seconds, jog, sprint, jog, sprint...

I know that everything works different for everyone, but I really seem to lose weight quicker when I'm doing this compared to one long session of cardio.

I don't want to speak for SpecialK, but I think it means exactly that. I do cardio in the morning at a slow, steady pace for about twenty five minutes or so. In the evening, I'll do 15 minutes of higher intensity cardio. So in the morning, I may ride the exercise bike at a pace of about 10-12mph. In the evening, I'll ride it for a few minutes at about 12 mph to warmup, one minute at 18 mph, one minute at 12, one minute 18-20mph, etc...until the 15 minutes is up. Or if I'm outside, for the morning I'll walk at a steady pace and then in the evening, I'll jog for a few minutes, sprint for 30-45 seconds, jog, sprint, jog, sprint...

I know that everything works different for everyone, but I really seem to lose weight quicker when I'm doing this compared to one long session of cardio.
thanks, i'll try to find some time to try that.
does intensive cardio in the evening affect your sleep? or, in other words, how late before going to bed do you do it? and, do you do double cardio on lifting days as well? (or should i check your challenge intro?:D)

Congrats to everyone who made it half way! :) It's awesome to see how many of us are sticking to it. It really helps me to stay motivated. I tried getting a couple of my co-workers to do something similar back in April, but they were very apathetic about the idea. I am psyched to find so many like-minded people on John's site though! :tu:

I can brag about losing 3.2 lbs so far, which is right in line with my goal to lose 4-8lbs this months while eating healthy 10x my wieght worth of calories, 40-40-20 split. This is so much better than my stupid crash diet in 2004 ( < 1000 calories/day). I was losing 3 lbs per week, and was pysched as well, but to quote John, I just ended up as a "smaller version of my fat self" even after losing 50 lbs. It's awesome to have great source to true info on this site backed up by our practical experience! Let's keep going!!! :claphigh:

CONGRATS everyone for reaching the 1/2 way point!!! Lets make the rest of this month spectacular!

thanks, i'll try to find some time to try that.
does intensive cardio in the evening affect your sleep? or, in other words, how late before going to bed do you do it? and, do you do double cardio on lifting days as well? (or should i check your challenge intro?:D)

I tend to stay away from doing double sets of cardio on lifting days, but once in a while I will. I've ridden the bike an hour and a half before bed w/o any side effects. If anything, it makes me more sleepy.

Congrats to everyone who made it half way! :) It's awesome to see how many of us are sticking to it. It really helps me to stay motivated. I tried getting a couple of my co-workers to do something similar back in April, but they were very apathetic about the idea. I am psyched to find so many like-minded people on John's site though! :tu:

I can brag about losing 3.2 lbs so far, which is right in line with my goal to lose 4-8lbs this months while eating healthy 10x my wieght worth of calories, 40-40-20 split. This is so much better than my stupid crash diet in 2004 ( < 1000 calories/day). I was losing 3 lbs per week, and was pysched as well, but to quote John, I just ended up as a "smaller version of my fat self" even after losing 50 lbs. It's awesome to have great source to true info on this site backed up by our practical experience! Let's keep going!!! :claphigh:

your name sounds awfully familiar...:eek:

your name sounds awfully familiar...:eek:

Sorry dude, with my lack of imagination took me forever to come up with something that wasn't taken on bb.com. Used the same nick on JSF to keep it consistent, and sure enough - not only is there "rise", he happens to be in the same fitness challenge as I am. :lol:

Come up with a good nick, and I'll change mine :nod: I have no strength left (mental, physical, or otherwise) after all the work + workouts :drool:

Just tried it again on bb.com:

MasterChief - taken, Spartan - taken, Intensity - taken, asdfasfd - taken, #%@! - taken, .....

I had an epiphany this weekend: Negative feelings can be put into positive action in the gym.

My family had Father's Day dinner on Saturday this year instead of Sunday. My sister has a habit of chewing me out in front of her dinner guests, I guess to show off. Since I'm too polite to make a scene in front of company, I just quietly take my beatings, and carry on with the evening. It has become a matter of routine. I suppose I should have seen this coming, since, as with any bully, my failure to react has only encouraged her. My traditional verbal ass-whipping on Saturday was the most brutal one yet. She was almost shouting, and carried on until I was flushed and beginning to sweat. The guests were uncomfortable, and my niece in particular was furious. She sat with her arms tightly crossed across her chest, looking at her feet and scowling with embarrassment. When my sister was finished with me, she blithely moved on to a new conversation. I quietly gathered my things and left. The rest of what happened I heard about second-hand.

When my brother-in-law noticed my absence and asked after me, my niece said, "Mom went off on him, and he left...". My mother had seen enough, and tore into her. "If you don't stop doing that to him, he's not going to come over here anymore!" When my father heard what happened, he told my mom he'd be waiting for her in the car. She tried to persuade him to come back inside, since there were gifts for him, but he refused.

I was home several hours ahead of schedule and full of adrenaline, so I alternately lifted weights and cleaned house. When I heard that my leaving had pretty much ended the evening for everyone, I was a little ashamed that I didn't suck it up as usual. I did several more sets, 'pyramiding', pushing myself even harder. I carried heavy boxes to the crawlspace, and vacuumed the whole place twice. I cleaned the whole kitchen, and ran the stairs dozens of times doing laundry, stopping every few minutes to do a set. When I was finished, I was drenched with sweat and my heart was pounding, but I felt really good, and had gotten a lot done. Sunday morning I was still brooding about it, so I did it all over again, with a vengeance. I carried more stuff to the crawlspace, washed and waxed the kitchen floor, rearranged furniture, and did searing negatives on every set. I even went to the sporting goods store to get more weights. It occurred to me as I've been losing weight, my sister has putting weight on. At every such gathering, everyone lavishes praise on me about my progress. If she's jealous of the attention I'm getting, it could explain why her verbal lashings have gotten more vicious. I can't fight with her, she's a lot meaner than I am. I've decided that the best way to get even is to continue to improve my body, as she lets hers go to hell. I have a new source of motivation, a very powerful one. Maybe someday she'll follow my example and take steps to improve her health as well.

I'm glad you vented in a way that was productive for you and made you feel a bit better.

Can I kick your sister's ass yet?!!?!! :D

Wait, she's way bigger and sounds meaner than me! :confused:

She could always get lost in the woods here! :whistle:

I think you should go for it and just transform yourself and let her gripe all she wants being miserable and you just sit there with a huge happy grin!!!! :p

...and i was angry with my brother because he said i should buy weights instead of paying for the gym, and that i wasn't having enough protein, bla bla... huh...
i think it's great that you put your anger to good use, but what i don't understand, Hambo, is why you don't confront your sister with the lines you wrote here. why get up and leave? nothing good ever comes from that, well, ok, apart from your mean workout:D
last week, and especially the weekend was emotionally heavy for me, together with this heat, i felt so drained and sleepy all the time that i missed most of my workouts. i should learn to channel negative emotions into some ass kicking workout motivation.:)
actually, i feel like i've been losing my focus, it's getting more and more difficult to stay motivated, and keep away from cheat food: ice-cream mostly, and cold cold beer:lol:
and, i'll be going to Zagreb this weekend, because we have a holiday on Friday, and another one on Monday, so i'll have plenty of time to see my family and some friends, but there will be no boxing, and my mum only has some light dumbbells:blank: i don't care about losing points, i'm worried that this will set me back again, that all the progress i've done so far will be flushed away:rolleyes:

have some good workouts today people:)

Sorry dude, with my lack of imagination took me forever to come up with something that wasn't taken on bb.com. Used the same nick on JSF to keep it consistent, and sure enough - not only is there "rise", he happens to be in the same fitness challenge as I am. :lol:

Come up with a good nick, and I'll change mine :nod: I have no strength left (mental, physical, or otherwise) after all the work + workouts :drool:

Just tried it again on bb.com:

MasterChief - taken, Spartan - taken, Intensity - taken, asdfasfd - taken, #%@! - taken, .....

you don't have to change it, i just thought it was funny someone had a name that similar to mine. i guess its just that cool of a name :madpimp:

you don't have to change it, i just thought it was funny someone had a name that similar to mine. i guess its just that cool of a name :madpimp:

That goes without saying :nod:

things have been going well but today was the first day i coudln't exercise.

i pulled my left trap / neck muscle / something in my neck yesterday night while sleeping / slept funny.

today was very rough for me, so i ate clean, and made sure everything works well.

still rowin, still runnin , still pullin, still chuggin.

dont' feel like i'm losing an ounce of fat with this diet. i need more protein / less carbs, but its hard to eat all protein. need to make my purchase from at large... need to get my phone turned back on first.. it sucks being broke.

i applied for my 3rd job this week. starbucks . woohoo1!!

Are you sure you didn't hurt yourself working out? You might not feel it right away, and instead you could feel it after you wake up (just like your muscles aren't always sore right after working out, but could be very sore next morning).

If you read John's news archive, you'll see he initially thought he slept on his shoulder wrong. That's the same thing I thought a couple of weeks ago, kept working out, and now - a rotator cuff injury, physical therapy, etc. In retrospect, I think I increased weight on bench presses too abruptly.

Just went back and read some of the posts and looking at everyone's progress. So I had to make the edition.
*********

First thing that comes to mind is.... what is happening? Seems like a busy month for many of those who participated.

Just read a few posts back and saw buttersweet talking about double cardio. IMO, I think it's easier to keep up with than one long session. I find that it's easier for me to push myself harder when I know the workout is going to be a short one ;)

For those who're sticking through the challenge, it's so near the end of June .. Best of lucks there :tu: You can make it!

I agree this month I seem to have fizzled out. Lost a whole bunch of points :( Darn it! Next month will be better but lets all try and finish this month the best we can! :)

i'm still hitting the weights and the diet hard, i'm just almost having no time at all to get on here... another physics test this wednesday.

i won't be here for a few days until after wednesday afternoon when the test is over..

but, i'm stronger than ever, 153 lbs, and i'm happy with where i'm at.

wow, somethin like 50% of the competition dropped out this month (maybe more?). weak guys and girls, weak!!

for those of you still in, ALMOST THERE! 3 more days and another month under the belt. For those of you who dropped out, why not finish the competition strong? low points or not, its never too late to be healthy!

:claphigh: We need to rally!!! :claphigh:

:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :bb:
:jumping:GO GO GO GO GO GO GO :flex:

I was weak :mad:
But now I am strong again :flex:

I sound like a gospel song

I was weak :mad:
But now I am strong again :flex:

I sound like a gospel song:lol:

I'm done for the month. I'm going to Canada (Vancouver, BC) for the weekend and planning to cheat like crazy till Monday. So I guess I'll really need July's challenge. :lol:

I'm down to 181.2 from 188 - sweet!!! Thank you all for participating. Your dedication and hard work helped to keep me motivated. I pushed harder than I would've been if I didn't see so many people pushing even harder. :)

Congrats to everyone that finished! Brag about your results! :tu:

Congrats to everyone that finished!
Back 'atcha. You kicked some ass this month.
Brag about your results! :tu:
I lost 0.8 pounds.* :flex:









*I also lost an inch from my chest and hips, and half an inch from my thighs and waist, which I'm happy about. :)

That's a wrap for June. I finished with less points than my previous challenges, but that can easily be attributed to the conditions I set for myself. I didn't have any net change in weight, didn't add any inches to my chest, and only a fraction of an inch to my biceps, but I did lose two inches in the waist. Not what I was expecting or hoping for, but I suppose it could be worse.

I'm not going to participate in July's challenge, too much going on, to include a week's vacation and two huge birthday parties. My friends are expecting me to drink superhuman amounts of alcohol and bury my face in a piece of cake a foot across, but they're going to be disappointed. I'm never going to indulge like that again, those days are behind me. I might eat a little worse than I have in previous months, but I doubt I'm going to go wild. I've worked too hard to blow it and put on ten pounds over booze and junk food.

Good luck, everyone, on July's Challenge, and I look forward to seeing everyone in August!