Ok, this is my first journal entry, so lets have a little history and stats.
Some stats:

I am 178 cm (5'10'') tall and 25 years old.
I'm programmer, and i love my work.
I also play in a band.

Some history:

My wieght has always jumped around, with an amazing ability to pile on fat in a very short amount of time. I went from 90kg in 1997 to 78 kg in 1998 to 100 kg in 2000. Then gradually went down from there, culminating in an overseas trip in 2002 where i came back weighing 82 kg. Been slowly stacking it on until last christmas at my parents house i weighed myself. 94 kg! Argghh!
So from then on, i started to watch what i ate, not very seriously and exercised, not very seriously. Of course there werent many results. About 6 weeks ago weighed 92kg.
I started exercising regularly and watching what i ate carefully, 2 weeks ago i downloaded john stone's excel sheet and made my own (with a bunch of macros and stuff, couldn't help myself :)
Today I'm 87.5 kg (192.5 lb), after losing 0.5 kg over the last week and 1.8 the week before.

My current regime now is
5 mornings a week i do: 20 min brisk walk+15 min HIIT (running/jogging round an oval) + 20 min brisk walk home again.
once a week i do some lifting and pushups.
once a week i play some touch rugby with some friends.

I eat between 1500 and 2000 calories a day, eating tuna, salmon, chicken breast, beans, cereal, vege sausuages, vegetables, salad and falefal.
I drink between 1 and 3 cups of coffee per day with skim milk.
I drink betwen 5 and 10 standard beers per week ( can't jam or play a gig without beer!!)

Overall I'm pleased with my program and progress, although i do feel a little tired sometimes.
I guess i'll post my progress here at least once a week, prob more often i start to run into trouble.

Everyone at this site, especially John Stone, has been such an inspiration oover the last fortnight, thank you all very much. I'm glad to be on board with all you wonderfull people!

First time i have gone for a run and it was raining.
Ugh, that sucked. And i knew that my regular dirt track would be flooded, so i went somewhere else.... and ended up doing sprints up hills! Now THAT was a cardio workout!
I think i am going to incorporate this into my regular schedule, it will be nice to have some variety in my cardio anyway.

today was also a cheat day. so i ate bacon, fried chicken, pizza, curry and drank beer.
i reckon i broke 4000 calories for the day. whoops hehe. but i think its ok because 5 out of the last 7 days have been < than 1400 calories so i've been starved a bit. Oh well, back to the basics again tomorrow.

sprints up the hill again today.
woah, that really works me to the edge.
Been drinking heavily last 48 hours, probably consumed about 25 standard drinks.
Wierd thing is... no hangovers.
I'm sure it is a result of combination of the vitamin B in the multi-vitamin i'm taking, the regular exercise and clean eating. Even though drinking that much was bad, and i'm not going to do it again for a while, it was great to see my body is so optimized that it can cope so well with that kind of poisonous stress!
2 months ago i wouldn't even be awake yet after going to bed at 7 am, drunk as a skunk :)

END WEEK 3

initial weight: 91.0 kg (200.2 lb)
current weight: 86.5 kg (190.3 lb)

lost this week: 1.0 kg (2.2 lb)
total lost: 4.5 kg (9.9 lb)

Notes:
My initial statments in my first post were actually incorrect, my excel sheet wasn't calculating the weekly lost amounts properly. So the figures were supposed to be 2.5 kg and 1.0 kg instead of 1.8 and 0.5.

Stuff learned last week/ changes for this week.
I'm NOT drinking enough water. I had no real way to measure how much i am drinking, so now i have a 2L (.5 gallon) bottle that i will be drinking from. I will be able to make sure that i am drinking enough this way.

My flexibility is shot. So this week i am going to be taking a basic yoga class.

I think that's it for today. Its been a great 3 weeks, the wieght is dropping off at my target rate and I'm feeling fantastic!

woah, drinking 4 litres a day is hard work! 3 litres is easy but its that last litre which i struggle on.

Talking of struggling, i was really weak on my uphill sprints today. Usually i warm up by jogging a few laps but i barely managed one. Definitely no cardio tommorrow, my body is telling me something and i should listen.

I eat between 1500 and 2000 calories a day, eating tuna, salmon, chicken breast, beans, cereal, vege sausuages, vegetables, salad and falefal.
I drink between 1 and 3 cups of coffee per day with skim milk.
I drink betwen 5 and 10 standard beers per week ( can't jam or play a gig without beer!!)

Is the falafel deep fried? If it's not, I'd love the recipe.

Cutting out the beer would be the quickest way to notice a drop in weight without experiencing any hunger.

nope, the falafel is deep fried. Its from a place that advertises "Best Vegetarian falafel" and they are so right! Its a once a week treat that i allow myself.

Yeah, the beer thing. I got a car recently so now i'm driving to jams and hauling the gear to gigs. Which limits my drinking to 1 or 2 drinks for the night. I might switch to wine as well.

w00t w00t w00t!
Earlier this year i tried on one of my favourite jeans. no worky :(
Thats what slammed the truth home that i was way overweight.
Anyway, guess who's wearing them today! yay! I still have a long way to go, but this is a fantastic milestone.
On another, not very exciting note, i have not been eating enough fibre (skipping my breakfast cereal, forgetting the metamucil), so we all know what that means... ugh. I reckon i have 2 kgs packed down there :(

I am a 180's man!!!
This morning i weigh 85.2 kg or 187.4 lb

w00t w00t w00t!!!

well, just a note to say that yesterday's drop to 85.2 wasn't just water loss.
Today i weigh 85.3 but I'm feeling pretty weak, I was pretty hopeless on the hills this morning.
I'm obviously not eating enough, so I'm really going to try to eat properly from here on and not skip any stuff.

I've been taking photos for a week and a bit now and, I'm sure everyone reads this all the time, I wish i had taken them from the start!!!
Anyway, I find the photos really usefull when my weight jumps around a bit, to look at today's photo and compare it to a week and half ago.
Makes me feel a whole lot better :)
and no, i'm not posting them yet :)

END WEEK 4

initial weight: 91.0 kg (200.2 lb)
current weight: 86.7 kg (190.7 lb)

lost this week: gained 0.2 kg (0.4 lb)
total lost: 4.3 kg (9.5 lb)

Notes:
So it looks like i gained 0.2kg but i think thats just bad luck because today is weigh-in day. I had two days last week where i was below 86kg, so i think this is just a cyclical upswing.
Been taking photos every day too, it has been very helpful for keeping motivated. I also wrote a little program so i can easily compare any day's photo to another.

Stuff learned last week/ changes for this week.
I think my weight loss has been too aggressive because my strength and endurance just plummetted this week. So eating more will be the aim this week!

END MONTH ONE

initial weight: 91.0 kg (200.2 lb)
current weight: 85.9 kg (190.7 lb)

lost this month: 5.1 kg (11.2 lb)
total lost: 5.1 kg (11.2 lb)

Notes:
This is an EXCELLENT result i think. 5kg in a month! Not much more to say cause my weekly update was only a couple of days ago.

END WEEK 5

initial weight: 91.0 kg (200.2 lb)
current weight: 85.6 kg (188.3 lb)

lost this week: 1.1 kg ( 2.4lb)
total lost: 5.4 kg (11.9 lb)

Notes:
I am officially on my first plateau. While my weight has been jumping around a bit, the 7 day average for the last two weeks has been 86 kg.
Luckily i've been taking daily photos and there has been quite impressive visual changes.

Stuff learned last week/ changes for this week:
Next week will have a lot more longer distance running. My fitness levels are getting to a point where i can do about 4km with a little break at the 2km mark. This is pretty good considering I couldn't run for 3 mins at the start of the year!
I think everything diet-wise is ok, because even though my weight hasn't dropped that much over the last 2 weeks, i can see the difference in my body shape, so the scale will follow in due course.

END WEEK 6

initial weight: 91.0 kg (200.2 lb)
current weight: 85.5 kg (188.1 lb)

lost this week: 0.1 kg ( 0.2lb)
total lost: 5.5 kg (12.1 lb)

Notes:
Okay so i'm still hovering over the same weight, but my muscle definition from a week ago is WAY better, I feel lighter and look better in the mirror, so i guess the actuall weight will catch up later or something. Still, I'm not too worried about losing the weight fast, since the australian summer is 6 months away!
Bought some more weight for my dumbbells (thats all i've got for now), and they really push me to the limit. I think i'm about 1 to 2 months away from joining a gym.

Stuff learned last week/ changes for this week:
Bought some protein powder, so that will be added to my diet this week.

PS. Photos next week! I started taking photos in week 2 so next week i'll have a month's worth. I'm pretty nervous/excited about posting them.

ever since april 29 and this post
http://forums.johnstonefitness.com/showpost.php?p=35130&postcount=10
I haven't gotten down to that weight again.
A 20 day long plateau, even with the photos i was starting to lose faith that in the "eat right and exercise" way.
But today i reached a very important milestone for me!
84.9kg!
I have broken the 85kg barrier!

and other massive drop today!
weighed in at 83.6
The body must have really been holding on to the fat and just decided to let it go this week.
I certainly do not want to lose anymore this week.
Comon you next plataeu, I can take you if this is what happens at the end!

Today is supposed to be cheat day but i don't feel like it at all!
Strange, maybe my body is starting to love the clean food.

END WEEK 7

initial weight: 91.0 kg (200.2 lb)
current weight: 84.6 kg (188.1 lb)

lost this week: 0.9 kg ( 2.0lb)
total lost: 6.4 kg (14.1 lb)

Notes:
Yay! Finally some significant weight loss this week. 2 pounds, bang on the money.

Stuff learned last week/ changes for this week:
No changes this week, i'll just keep doing what i'm doing.

PS. Photos are up in the media gallery.
http://forums.johnstonefitness.com/showthread.php?t=5037

END WEEK 8

initial weight: 91.0 kg (200.2 lb)
current weight: 84.0 kg (184.8 lb)

lost this week: 0.6 kg ( 1.3lb)
total lost: 7.0 kg (15.4 lb)

Notes:
Another solid drop this week. Been easing off the cardio this week and i cheated a bit mid-week (damn deadlines) so this result is great! I also injured my forearms doing curls cause i haven't been building my forearm muscles... doh!
Stuff learned last week/ changes for this week:
No heavy arm work next week.

END MONTH 2!

initial weight: 91.0 kg (200.2 lb)
current weight: 83.7 kg (184.8 lb)

lost this month: 2.2 kg ( 4.8lb)
total lost: 7.3 kg (16.1 lb)

Notes:

Well, here we are at the end of two months. 2.2kg for a month is a very solid result i think, I hope to keep up this up.
I HAVE to join a gym soon, its getting far too cold to walk/run outside in the mornings. Also, i am really reaching the limit of what i can do at home with the weights i have.

END WEEK 9

initial weight: 91.0 kg (200.2 lb)
current weight: 84.0 kg (184.8 lb)

lost this week: 0.0 kg ( 0.0lb)
total lost: 7.0 kg (15.4 lb)

Notes:
Weight didn't move but that doesn't matter, I cheated a bit this week and my body looks better than last week so I dont mind

Stuff learned last week/ changes for this week:
Going to attempt to start a version of the MAX-OT routine.
The differences from the standard will be:
I'm not at a gym, I'll be at a friends place who has a bench and some wieghts. So no rows, or pulldowns or anything like that. Maybe I'll ask the forum for some replacement lifts.

END WEEK 10

initial weight: 91.0 kg (200.2 lb)
current weight: 81.7 kg (179.7 lb)

lost this week: 2.3 kg ( 5.1lb)
total lost: 9.3 kg (20.5 lb)

Notes:
Holy s**t! Five pounds in a week! And guess what, this is the first week i consistently got 1800 calories in every day (instead of only getting 1200-1000 some days). So JSF forums, you are proved right again.
I also lifted every day, following the exercises laid out in the MAX-OT online booklet. Only did cardio once tho.

Changes for this week:
I hope I'll hold steady this week, dont really want to lose another 5 pounds in a week. Maybe up the cals to 2000 or something.

END WEEK 11

initial weight: 91.0 kg (200.2 lb)
current weight: 81.8 kg (180.0 lb)

lost this week: -0.1 kg ( -0.2lb)
total lost: 9.2kg (20.2 lb)

Notes:
Huge cheat day yesterday, with a couple of steaks and a bag of chips eaten.
Oh well, a steady weight this week was what i was looking for after dropping 2.3 kg the week before.
Still didn't do any cardio, far too cold. But might be getting a job soon which means i can afford a gym membership.

Changes for this week:
This will be a very busy week, i hope my diet and exercise (MaxOT week3) holds.
Photos in a couple of days!

END WEEK 12

initial weight: 91.0 kg (200.2 lb)
current weight: 82.1 kg (180.6 lb)

lost this week: -0.3 kg ( -0.7lb)
total lost: 8.9kg (19.6 lb)

Notes:
Okay so it seems like i'm going backwards, but i'm not. My arms have literally exploded and my strength is way up. But I missed a lot of workouts last week.

Changes for this week:
Gonna do MAX-OT week3 again since i missed 3 workouts last week

END WEEK 13

initial weight: 91.0 kg (200.2 lb)
current weight: 82.4 kg (181.3 lb)

lost this week: -0.3 kg ( -0.7lb)
total lost: 8.6kg (18.9 lb)

Notes:
Hrmmm, i'm pretty sure i'm doing everything right, the weight just seems to be static or creeping upwards.

Changes for this week:
Will stay the course for a few more weeks and see what happens.

END MONTH 3!

initial weight: 91.0 kg (200.2 lb)
current weight: 81.0kg (178.2 lb)

lost this month: 2.7 kg ( 5.9lb)
total lost: 10.0kg (22.2 lb)

Notes:

Three months! I can't believe i have stuck with it for three months. And I am very happy with the weight finally dropping today so my monthly results look good :) and 10 kilos lost is a very satistifying number to look at.
Doing the weights at my friends house has really helped, also adding protein powder and l-glutamine made a difference.
Here's to keeping going forever, i've never felt this good!

END WEEK 15

initial weight: 91.0 kg (200.2 lb)
current weight: 81.8 kg (180.0 lb)

lost this week: 0.6kg ( 1.3lb)
total lost: 9.2kg (20.2 lb)

Notes:
Okay i missed last week's update. I stayed the same week so there wasn't really anything to report. Been sick most of last week, so didn't do any training.

Changes for this week:
I think i'm not going to try to change anything drastic until i have the money to get a gym membership.

END WEEK 16

initial weight: 91.0 kg (200.2 lb)
current weight: 81.1 kg (178.4 lb)

lost this week: 0.7kg ( 1.5lb)
total lost: 9.9kg (21.8 lb)

Notes:
Okay, so i'm 81.1 today, but i was sub-80 on saturday! I had a huge cheat/binge day yesterday but i'm pretty 3 pound jump will drop off again. But anyways, i am THROUGH my plateau! And the thing that i changed the most? Going from cereal to oatmeal for breakfast.. omg, what different, it is so filling i have to force myself to eat at lunch.

Changes for this week:
This week I am getting some money, hopefully, and as soon as its in the bank account, i'm joining the local gym!

END WEEK 17

initial weight: 91.0 kg (200.2 lb)
current weight: 78.6 kg (172.9 lb)

lost this week: 2.5kg ( 5.5lb)
total lost: 12.4kg (27.3 lb)

Notes:
Wow, what a week. I hovered around 80kg then dropped into the 70's and then got very sick on saturday and sunday :(
So my current wieght is probably due to quite a bit of non-fat loss.
But still, my BMI is LESS THAN 25!!! w00t!

Changes for this week:
Decided not to join a gym this week (sounding like a broken record now huh) but i'm gonna test my strength after being so ill on the weekend. I'll probably have some work to do to rebuild.

END MONTH 4!

initial weight: 91.0 kg (200.2 lb)
current weight: 78.7 kg (173.1 lb)

lost this month: 2.3 kg ( 5.1 lb)
total lost: 12.3 kg (27.1 lb)

Notes:
Four months have passed and I'm still on track, another 2 or so kilos knocked off.
Been a hard month with the weight staying steady for so long until a huge drop last week. I guess i have to get used to this stop start loss unless I get stricter with my diet/exercise.

END WEEK 18

initial weight: 91.0 kg (200.2 lb)
current weight: 79.1 kg (174.0 lb)

lost this week: -0.5kg ( -1.1lb)
total lost: 11.9kg (26.2 lb)

Notes:
Yeah, i had a bad week of eating junk food and drinking a lot.

Changes for this week:
Will get back on track this week.

END WEEK 19

initial weight: 91.0 kg (200.2 lb)
current weight: 78.3 kg (172.3 lb)

lost this week: 0.8kg ( 1.8lb)
total lost: 12.8kg (28.2 lb)

Notes:
Got back on track this week, only 7 pounds to go!

Changes for this week:
Started using DietPower this week, will see if that helps me to track my eating and exercise better.

END WEEK 20

initial weight: 91.0 kg (200.2 lb)
current weight: 78.6 kg (172.9 lb)

lost this week: -0.3kg ( -0.7lb)
total lost: 12.4kg (27.3 lb)

Notes:
I WAS on track this week (got as low as 77.6) but huge cheat day on thurs and huge party on the weekend undid my good work.

Changes for this week:
I stopped using DietPower, i just can't be bothered logging all the different foods i eat. I eat a large variety and i dont want to spend all the time keying in nutritional info.

END WEEK 21

initial weight: 91.0 kg (200.2 lb)
current weight: 78.6 kg (172.9 lb)

lost this week: 0.0kg ( 0.0lb)
total lost: 12.4kg (27.3 lb)

Notes:
Reached all time low of 77.2 but then stayed a couple of days with the parents... ate so much.

Changes for this week:
Ok ok, THIS week will be super tight and I will stay on track the whole 7 days :)

END MONTH 5 AND END WEEK 22

initial weight: 91.0 kg (200.2 lb)
current weight: 78.2 kg (172.0 lb)

lost this month: 0.5kg ( 1.1lb)
total lost: 12.8kg (28.2 lb)

Notes:
Ok, so i continued to gain weight after visting parents (too much curry and beer). But as taffer said, view it as a dirty bulk :) Still lost half a kilo over the month so its not all bad.

Changes for this month:
I can really feel that this month is gonna be 'breakthrough' month. Where i reach my target weight and get close to the end of my cutting.
I am going to back to 5 days of cardio. Just to really push it home.