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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 h