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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 July 1, 2007. You must have your starting post up by 7:00 AM (EST) on July 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):

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

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.)

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

JUL 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]

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

JUL 4:

JUL 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 want to reduce my body fat to 6 - 8% before my trip on the 21st.


WORKOUT SCHEDULE (Not going to require myself to do cardio on workout days, just sometimes to trick the body)
Sunday: Elliptical, 45 mins (aerobic, fasted) (AM)
Monday: Elliptical, 45 mins (aerobic, fasted) (AM); Weight training: (PM)
Tuesday: Elliptical, 45 mins (aerobic, fasted) (AM); Weight training: (PM)
Wednesday: Elliptical, 45 mins (aerobic, fasted) (AM); Weight training: (PM)
Thursday: Elliptical, 45 mins (aerobic, fasted) (AM); Weight training: (PM)
Friday: Elliptical, 45 mins (aerobic, fasted) (AM); Weight training: (PM)
Saturday: Elliptical, 45 mins (aerobic, fasted) (AM)



MEAL SCHEDULE
Six clean meals per day. (may or may not have a cheat each week - trying not to)


STARTING STATS
WEIGHT: 180 lbs
BODY FAT: 10 - 13%
ARMS: 14"
WAIST: 36"


END STATS
WEIGHT:
BODY FAT:
ARMS:
WAIST:


DAILY LOG (Note: Each entry will be completed the day after, or at the end of the same day after all meals/workouts are completed.)

JUL 1: Ate clean (6 meals), did cardio fasted and hit my calorie target on the meals (100 pts)

JUL 2: Ate clean (6 meals), did not do cardio fasted but I did lift and hit my calorie target on the meals (100 pts)

JUL 3: Ate 6 meals (had a cheat at my mothers birthday party - this will be my one for the week), did my lift. (100 pts)

JUL 4: Ate clean (6 meals), did do cardio fasted and I did lift and hit my calorie target on the meals (100 pts)

JUL 5: Ate clean (6 meals), did not do cardio fasted but I did lift and hit my calorie target on the meals (100 pts)

JUL 6: Ate clean (6 meals), did not do cardio fasted but I did lift and hit my calorie target on the meals (100 pts)

JUL 7: Ate clean (6 meals), hit my calorie target on the meals (100 pts) - 174.0 lbs (AM)

JUL 8: Ate clean (6 meals), hit my calorie target on the meals (100 pts) - 173.0 lbs (AM)

JUL 9: Ate clean (6 meals), did not do cardio fasted but I did lift and hit my calorie target on the meals (100 pts) - 173.0 lbs (AM)

JUL 10: Ate clean (6 meals), did not do cardio fasted but I did lift and hit my calorie target on the meals (100 pts)- 171.0 lbs (AM)

JUL 11: Ate clean (6 meals), did not do cardio fasted but I did lift and hit my calorie target on the meals (100 pts)- 171.0 lbs (AM)

JUL 12: Ate 6 meals (had a cheat - this will be my one for the week), did my lift. (100 pts)- 171.0 lbs (AM)

JUL 13: Ate clean (6 meals), did not do cardio fasted but I did lift and hit my calorie target on the meals (100 pts)- 171.0 lbs (AM)

JUL 14: Ate clean (6 meals), hit my calorie target on the meals (100 pts) - 171.0 lbs (AM)

JUL 15: Ate clean (6 meals), did cardio fasted and hit my calorie target on the meals (100 pts) - 170.5 (AM)

JUL 16: Ate 6 meals (had a cheat - this will be my one for the week), did my lift. (100 pts) - 168.5 (AM)

JUL 17: Ate clean (6 meals), did cardio fasted and hit my calorie target on the meals, did my lift. (100 pts) - 173.0 (AM)

JUL 18: Ate clean (6 meals), hit my calorie target on the meals (100 pts) - 170.5 (AM)

JUL 19: Ate 6 meals - had an unscheduled cheat meal, did not do cardio fasted but I did lift (99 pts) - 169.5 (AM)

JUL 20: Ate clean (6 meals), did not do cardio fasted but I did lift and hit my calorie target on the meals (99 pts) - 171.0 (AM)

JUL 21 - 27: out of town with no computer access!!!!!!

JUL 28:

JUL 29:

JUL 30:

JUL 31:

GOAL: Overall Cutting
Three specific overall goals:
1. I want to get below 200lbs.
2. 10% bodyfat
3. Visible, complete abs

July 100 Challenge Goals:
Drop 3-4% Bodyfat
Lose 8-10lbs
Lose 2-inches from my waist.

COMMENT: Here we go again. Good Luck everyone!!
My wife and I will be going to Napa Valley for our 13th Anniversary the week of the 23rd. I may have issues with updating and I will have additional cheat meals but I made sure to stay at a place with a full gym to stay 80% on track.


WORKOUT SCHEDULE
Lift 3 x's per week - Push, Pull, Legs in a 7-day cycle.
Cardio 4 x's per week - LISS


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


STARTING 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''

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


DAILY LOG

July 1st - Everything as planned. (100 Points)

July 2nd - Missed workout and update. It's an excuse and I should've worked through it but I had a BRUTAL headache that literally made me nauseous and just didn't get it done. Ate as planned however. -2 (98 Points)

July 3rd - Great workout and all meals as planned. (98 Points)

July 4th - It was my birthday so had a planned cheat meal. Cardio complete. Missed update. -1 (97 Points)

July 5th - Great back workout. I am really enjoying deadlifts. All meals as planned. (97 Points)

July 6th - Everything as planned. (97 Points)

July 7th - Scheduled off day. Everything as planned. (97 Points)

GOAL: Cutting

COMMENT: I am doing a full body routine and will ride my bike whenever possible in place of cardio.

WORKOUT SCHEDULE
Monday: Full Body
Tuesday: LISS cardio (AM) or HIIT (cardio) (PM)
Wednesday: Full Body
Thursday: LISS cardio (AM) or HIIT (cardio) (PM)
Friday: Full Body
Saturday: LISS cardio (AM) or HIIT (cardio) (PM)
Sunday: Rest

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


STARTING STATS
WEIGHT: 184.2 lbs.
BODY FAT: 12.5 %
ARMS: 14.75"
CALVES: 15"
CHEST: 42"
THIGHS: 24"
STOMACH: 34.5"

ENDING STATS
WEIGHT: 183.2 lbs.
BODY FAT: 11.3%
ARMS: 14.75"
CALVES: 15"
CHEST: 42"
THIGHS: 24"
STOMACH: 34"

DAILY LOG

July 1: Life is about change 100 points (http://forums.johnstonefitness.com/showpost.php?p=504889&postcount=523)
July 2: HST training is in line with my experience 100 points (http://forums.johnstonefitness.com/showpost.php?p=505156&postcount=527)
July 3: Missed posting my 100th post (http://forums.johnstonefitness.com/showpost.php?p=505680&postcount=534)
July 4: Missed the fireworks after all 97 points (http://forums.johnstonefitness.com/showpost.php?p=506004&postcount=536)
July 5: I absolutely fatigued while doing sets 97 points (http://forums.johnstonefitness.com/showpost.php?p=506517&postcount=541)
July 6: Working out first thing in the morning :) 95 points (http://forums.johnstonefitness.com/showpost.php?p=506985&postcount=544)
July 7: Yet another summer birthday party :o 94 points (http://forums.johnstonefitness.com/showpost.php?p=507173&postcount=545)
July 8: It's back to the grind 94 points (http://forums.johnstonefitness.com/showpost.php?p=507391&postcount=546)
July 9: Well what a morning I've had 94 points (http://forums.johnstonefitness.com/showpost.php?p=507785&postcount=551)
July 10: Enjoy, Enjoy, that's my mantra for today :D 92 points (http://forums.johnstonefitness.com/showpost.php?p=508296&postcount=554)
July 11: I'm taking my family to the carnival tonight 92 points (http://forums.johnstonefitness.com/showpost.php?p=508608&postcount=558)
July 12: Up early and out exercising 92 points (http://forums.johnstonefitness.com/showpost.php?p=508984&postcount=562)
July 13: I took the girls out on the boat 92 points (http://forums.johnstonefitness.com/showpost.php?p=509340&postcount=566)
July 14: I relaxed my diet for the second day in a row :o 89 points (http://forums.johnstonefitness.com/showpost.php?p=509498&postcount=569)
July 15: Oh, Daddy Likes... 89 points (http://forums.johnstonefitness.com/showpost.php?p=509654&postcount=570)
July 16: Wouldn't that be a hoot 89 points (http://forums.johnstonefitness.com/showpost.php?p=510051&postcount=575)
July 17: Decided to make a pizza :drool: 87 points (http://forums.johnstonefitness.com/showpost.php?p=510477&postcount=580)
July 18: YMCA membership has benefits in more ways than one 87 points (http://forums.johnstonefitness.com/showpost.php?p=510801&postcount=585)
July 19: Whoa, What just happened? :confused: 85 points (http://forums.johnstonefitness.com/showpost.php?p=511231&postcount=590)
July 20: Progressively loading the weight 85 points (http://forums.johnstonefitness.com/showpost.php?p=511757&postcount=598)
July 21: Another perfect day :D 79 points (http://forums.johnstonefitness.com/showpost.php?p=512195&postcount=599)
July 22: Mid-day workouts have been very beneficial 79 points (http://forums.johnstonefitness.com/showpost.php?p=512396&postcount=603)
July 23: Zigzagging my calories these past 20 days 79 points (http://forums.johnstonefitness.com/showpost.php?p=512785&postcount=609)
July 24: Today was heavy in different ways 79 points (http://forums.johnstonefitness.com/showpost.php?p=513222&postcount=616)
July 25: Sometimes my head is just not in it to win :mad: 78 points (http://forums.johnstonefitness.com/showpost.php?p=513432&postcount=618)
July 26: The wheels on the bus completely came off last night :no: 73 points (http://forums.johnstonefitness.com/showpost.php?p=513890&postcount=627)
July 27: Yesterday is behind me 73 points (http://forums.johnstonefitness.com/showpost.php?p=514332&postcount=639)
July 28: Finally got it out of my system :rolleyes: 70 points (http://forums.johnstonefitness.com/showpost.php?p=514680&postcount=648)
July 29: Another sun filled day of boating with the family 70 points (http://forums.johnstonefitness.com/showpost.php?p=514900&postcount=651)
July 30: Yesterday was by the books 70 points (http://forums.johnstonefitness.com/showpost.php?p=515199&postcount=661)

GOAL: Cutting. Want to be at or below 268 by October 3.

COMMENT: Finished June with 91 points. Finished May with 77 points.

WORKOUT SCHEDULE
Workouts not listed by day of the week - I get thrown off my days too easily and wind up doing my Monday workout on Tuesday, etc. Cardio times after weight workouts have gotten to be very arbitrary day-by-day and are likely to change from week to week depending on how much weight and muscle mass I'm losing. I'm more inclined to cut the cardio back if I keep losing muscle mass than increase the calories because my legs are just plain tired.:

Workout 1: Biceps-shoulders, then 5-30 minutes of cardio. This bit of cardio will be the first to go if I decide to start cutting cardio (day before my weights workout with my legs).

Workout 2: Legs, then 5-30 minutes of cardio. This would be the second bit of cardio to go if I decide to start cutting cardio (to give my legs a break after my weight workout).

Off day: I may end up taking one day off a week, and the actual day off is flexible, depending on what else I may have to do on a particular day. With work in the afternoon, going to the store or to a doctor can wipe out a day in the gym. If I don't take a day off, I'll fill with 60 minutes of cardio.

Workout 3: Chest-triceps, then 5-30 minutes of cardio.

Workout 4: Upper and lower back, then 5-30 minutes of cardio.

Workout 5: 60 minutes of cardio.

Workout 6: 60 minutes of cardio.

MEAL SCHEDULE
Five or so meals per day. Three roughly 2,400 calorie days, then one roughly 3,100 calorie "refeed day." I've recently (7-20) added a cheat meal, one a week, probably on Saturdays, but maybe on Sundays. It seems like I lose more weight with a cheat meal than without one (I think it boosts the metabolism). I'm liable to end this practice at any time if I think it's costing me weight loss, which it might at some point. I deduct 1 point for going drastically over my limit (more than 100 calories). This will be the thing that costs me, for I have the willpower of burnt toast. I do pretty well for a while, then I break down. I'm tempted to schedule a once-a-week cheat meal, because I know I'd do drastically better points-wise if I had that to fall back on.

STARTING STATS
WEIGHT: 294.5 pounds
BODY FAT: 36.2% (I changed from one way of computing body fat percentage by tape measure to another recently, which moved the percentage up from 29 to 36.2. I think the real number lies somewhere in between, but I can't afford a set of calipers right now)
ARMS: 16.5"
CALVES: 17.5"
CHEST: 48.5"
FOREARMS: 14"
HIPS: 49"
THIGHS: 27"
WAIST: 50"

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

DAILY LOG
July 1: 60 minutes of cardio on the fixed-handled elliptical. Leftovers from yesterday's home-cooked meal threw my macros off, but I still managed to keep under my calorie limit of 2,622. 100 points.

July 2: Biceps-shoulders, then 30 minutes of cardio on the fixed-handled elliptical. Kept under my calorie limit. 100 points.

July 3: Legs, then 30 minutes of cardio on the fixed-handled elliptical. Kept under my calorie limit. 100 points.

July 4: 30 minutes on a stationary bike, followed by ab exercises. Kept under my calorie limit. 100 points.

July 5: 30 minutes of interval training-walking at local track, followed by some bodyweight squatting. Kept under my calorie limit. 100 points.

July 6: 30 minutes of interval training-walking at a local track, followed by two sets of 20 bodyweight squatting. Legs are starting to get (and stay) real sore - moving around tonight at work was a mess. Kept under my calorie limit. 100 points.

July 7: 30 minutes of interval training-walking at the track, with four sets of 20 bodyweight squatting. Kept under my calorie limit. 100 points.

July 8: Did about 20 minutes of walking, then some bodyweight squatting and ab work at home. Back to the gym Monday, thank goodness. Didn't go over my limit too much, but still too much. 99 points.

July 9: Biceps-shoulders, then 20 minutes of HIIT cardio on the recumbent bike. Kept under my calorie limit while trying an experiment to go higher on my protein while cutting back on the carbs. Ended up with at 50 percent protein, 31 percent carbs and 19 percent fats split. Don't know if I'll stick with that or not. 99 points.

July 10: Legs, then 20 minutes of HIIT/LISS cardio (four-minute warmup, eight minutes of Tabata intervals and an eight-minute "regular" ride). I had more carbs than yesterday but still cut them off after about 2 p.m. I got a headache at work that stayed with me for the rest of the night. Kept under my calorie limit. 99 points.

July 11: 45 minutes of LISS cardio on the fixed-handled elliptical. Kept under my calorie limit. 99 points.

July 12: Chest-triceps. Did some rest pausing to get to roughly 10 reps on each set using the starting weight, so my weight workout took about 90 minutes. As such, I cut out the cardio for the day. Weight workout must have done something, 'cause I'm crazy sore in both my chest and triceps. Kept under my calorie limit on my refeed day, which means I got more than 300 grams of protein to those sore muscles. 99 points.

July 13: Lower and upper back. A little rest pausing, but not as much as Thursday. 30 minutes on the fixed-handled elliptical after weightlifting. Went over 200 calories for the day - ate clean, but should've dialed back on the carbs a little bit to make way for a little bit more protein. As such, keeping at my usual carb level while taking the protein higher put me over the limit. That's a point. 98 points.

July 14: I'm still sore from Thursday. Today was one of those gigantically low-willpower days, between not really wanting to do my workout (which I still managed to do - 45 minutes on the fixed-handled elliptical followed by some rather half-hearted ab work) and a dismal day diet-wise. I kinda went crazy food-wise, eating a bagel with cream cheese, lotsa candy and to top it all off, my dinner of a double cheeseburger and large order of fries. What's weird is I weighed myself after waking and going to the bathroom on July 15, just to see what the night's binging did to me weight-wise, and I'm down 4.5 pounds from Wednesday! I betcha when I weigh myself for real on Wednesday, I'll still be down and I will have lost a decent amount of muscle. I'm starting to think that if I don't hit my protein macros for the day (40 percent, or 240 grams on low-calorie days), I'm gonna lose muscle. Period. I think when my body is given a lot of fat (like with today's hamburger gorge), it starts to store the fat in case it needs it for later (despite me having a ton of it) and burns protein for energy. If it doesn't have the protein to burn from what I eat, it's gonna get it from my muscles. This little development already has me rethinking fasted cardio this afternoon. The gorge costs me a point. 97 points.

July 15: 40 minutes of cardio on the recumbent bike, then 10 minutes on the treadmill. Kept under my calorie limit. 97 points.

July 16: Shoulders-biceps, then 30 minutes on the fixed-handled elliptical. Kept under my calorie limit. 97 points.

July 17: Legs, then 12 minutes on the recumbent bike. Leg day seems to go on a bit longer than other days. Dropped five pounds this week after Saturday's gigantic cheat meal while losing only 0.3 pounds of lean body mass. Am starting to think cheat meals are a pretty decent idea, but I'm not sure how to incorporate them while keeping "refeed days" as per Venuto's BFFM. I'm supposed to have a refeed day July 18, but I'm postponing it until July 19 so I can get the larger amount of protein on a day when I've been lifting weights. Kept under my calorie limit. 97 points.

July 18: 60 minutes of cardio on the fixed-handled elliptical, followed by 3 sets of 12 on on of the gym's abdominal machines. Kept under my calorie limit. 97 points.

July 19: Appointment with a doctor cut my pre-work time in half, so I decided to take an off day I mentioned in my workout plan. I'll shift chest and triceps to July 20 and upper-lower back to July 21. I kept under my calorie limit. 97 points.

July 20: Chest-triceps, no cardio (wife wanted to leave, didn't have time). Probably not a bad idea for my sore legs. Went just a little over my calorie limit, so that's a point. 96 points.

July 21: Upper-lower back, 30 minutes on the fixed-handled elliptical. Good workout, despite not getting a good night's sleep. Did my first scheduled cheat meal, and it was a doozy. Maybe I need to not cheat so much on the cheat meals. Cheat in moderation. It does give me something to look forward to after five days of chicken breasts and oatmeal (I don't eat nearly as much vegetables and fruit as I should at all - the thought of broccoli gives me the willies). 96 points.

July 22: 60 minutes on the fixed-handled elliptical. Kept under my calorie limit, though my macros were a bit screwy. 96 points.

July 23: Biceps-shoulders, then 30 minutes on the fixed-handled elliptical. Kept under my calorie limit, and got my macros back in line. I've been cutting out carbs after about 8 p.m. or so (I stay up later because of my night job) and I almost always have a headache by the end of my night. I wish I could figure that out or something. 96 points.

July 24: Legs. Late start left me no time for cardio. Pretty decent leg workout. Kept under my calorie limit. 96 points.

July 25: 60 minutes on the fixed-handled elliptical, then a couple of CYBEX ab machines. Oblique machine was really a killer. Kept under my calorie limit. 96 points.

July 26: Chest-triceps, then 30 minutes on the fixed-handled elliptical. Kept under my calorie limit. 96 points.

July 27: A trip to the vet for one of my pets scuttled my chances of going to the gym, so we'll count this as an off day and do lower and upper back on July 28. Kept under my calorie limit in kind of a wacky day nutritionally. July 28's another cheat meal - we'll have to see how that goes. Willpower seems low lately - think I'll re-read that "quit yer whinin' " article on the main page a few days ago. 96 points.

July 28: Upper-lower back. No time for cardio. Am adjusting my schedule soon to tweak things a bit. Had my cheat meal and it was an insane disappointment. 96 points.

July 29: Went to a movie instead of the gym and ate crappy the rest of the day. Didn't even bother to count calories. And I'm doubting I'll get to a gym July 30. Oh well. That's 2 points. 94 points.

July 30: Actally got to the gym. Biceps-shoulders, then 30 minutes on the fixed-handled elliptical. Kept under my calorie limit. 94 points.

GOAL: Cutting.

COMMENT: My goal is to reduce my body fat to 9%-9.5% with zero/absolute minimum loss of lean body mass at the rate of a 0.5% reduction of body fat per week.

WORKOUT SCHEDULE
Monday: Weight training (back, biceps) (PM)
Tuesday: Cardio (elliptical/jogging) - 40 minutes (time of day variable)
Wednesday: Weight training (legs) (PM)
Thursday: Cardio (elliptical/jogging) - 40 minutes (time of day variable)
Friday: Weight training (chest, shoulders, triceps) (PM)
Saturday: Cardio (elliptical/jogging) - 40 minutes (time of day variable)
Sunday: Cardio (elliptical/jogging) - 40 minute
s (time of day variable)

MEAL SCHEDULE
2300 calories (roughly 40/40/20), six meals per day, no cheat meals , drink 5 litres (1.3 gallons) of water per day.

A friend is visiting from July 2-4, so I may consume one cheat meal in this time. Then again, I may not.

STARTING STATS
Weight: 175lbs
Body fat: 11.07%
Lean body mass: 155.63lbs
Lbs of fat: 19.37lbs

END STATS
To be entered on July 31st.

DAILY LOG

2007-07-01 - All meals eaten on time, workout completed and water quaffed. Nice. [100]
2007-07-02 - On track. [100]
2007-07-03 - Whoops. [98]
2007-07-04 - Good day. [98]
2007-07-05 - Another good day. [98]
2007-07-06 - Another good day. [98]
2007-07-07 - Another good day. [98]
2007-07-08 - Good day. [98]

Oh dear... - Due to a three day emergency, I have lost too many points to even figure out. I've been away from home for two days and have only just got back (at 00:40). No planned meals (minus 18 points), no workouts (minus 3 points), no updates to this post (minus 3 points)! Well, I agreed to stick to this, so stick to this I shall!

2007-07-11 - Disaster! [74] LOL! :D

GOAL: Fat Loss


COMMENT: Currently at around 26% body fat, would like to go down as much as I can.

WORKOUT SCHEDULE
TBD, depending on how my shoulder is doing. If it's still bad - it's gonna be cardio + legs + abs. Otherwise I will get back to The Book Of Muscle.

MEAL SCHEDULE
Five-Seven meals per day, one cheat day per week (or three meals). The following days are planned cheat days so far: July 1st, July 4th, July 21st, July 29th.

STARTING STATS
WEIGHT: 181.8 pounds
BODY FAT: 26.4
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 38.25"


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

DAILY LOG:

July 1 - Scheduled cheat day -0 [100]
July 2 - Did legs + abs, 2 circuits of 2 sets. All meals in, all good. -0 [100]
July 3 - Did 23 mins HIIT cardo, good meals all day. -0 [100]
July 4 - Scheduled cheat day - My Birthday (besides being 4th of July). -0 [100]
July 5 - HIIT cardio, didn't update. -1 [99]
July 6 - Legs + Abs, didn't update -1 [98]
July 7 - HIIT cardio, clean meals. -0 [98]
July 8 - LIIS cardio instead of HIIT - my knee was hurting. Meals were good. -0 [98]
July 9 - LIIS cardio, good meals, but forgot to update. -1 [97]
July 10 - Legs + Abs, right knee was hurting a little but not bad. Good meals. -0 [97]
July 11 - 1 hour LIIS cardio, all meals good. -0 [97]
July 12 - Did 23 mins HIIT cardio. Body fat showed 25% this morning! (New low for me). All meals good. -0 [97]
July 13 - Did Legs + Abs. Eating my last meal right now :-) -0 [97]
July 14 - Rest & Recovery, clean meals though. -0 [97]
July 15 - Missed my workout, bad diet. Not a good weekend (both my laptop and my pda-phone died, so I was doing data recovery like crazy) -2 [95]
July 16 - Did HIIT cardio 23 mins instead of legs + abs today. Good meals. -0 [95]
July 17 - Did my legs + abs, good workout. Good meals all day. -0 [95]
July 18 - 23 mins HIIT cardio. Good meals all day, all in. -0 [95]
July 19 - 23 mins HIIT cardio. Good meals. No update. -1 [94]
July 20 - No workout, no update. -2 [92]
July 21 - Scheduled rest day, no update -1 [91]
July 22 - No workout, no update. -2 [89]
July 23 - LIIS workout, 1 hour, good meals, no update. -1 [88]
July 24 - Light upper body lifting, good meals, no update -1 [87]
July 25 - HIIT workout, good meals, no update -1 [86]
July 26 - Excellent legs + abs workout, good meals all day -0 [86]
July 27 - Upper body planned, good meals so far.

GOAL: Fat Loss July 1 to July 14 / July 15 to July 31 Maintain


COMMENT: I'm getting married on July 20th so my fatloss efforts will continue until the 14th. I will have family and all kinds of stuff happening from the 15th on so I'm going to maintain the last part of the month.

WORKOUT SCHEDULE : My workout will be 4 days per week of conditioning. Then 2 days of strength training with 1 rest day. *** I've decided if I'm feeling good I may throw some double workout sessions in... AM/PM kind of thing

MEAL SCHEDULE: 5 or 6 meals of Protein/Fat/Veggies with 1 day clean carb refeed if I need it. Cheat meal on the 8th. **** July 18th to July 22 ***** I will basically attempt to stick to my meals and exercise but it might not be doable ***** I probably won't post during this time *** so basically consider me on vacation fron July 18 to July 22 ****


STARTING STATS
WEIGHT: 173.4
WAIST: 32.5


END STATS
WEIGHT: 170.2
WAIST:32

DAILY LOG:

July 1 -- Ok this month is starting great.. All meals eaten and workout complete (100)
July 2 -- All meals and workout done (100)
July 3 -- All meals and workout complete (100)
July 4 -- Unscheduled cheat meal -1 (99)
July 5 -- Ok today was good (99)
July 6 -- Today was good (99)
July 7 -- Unscheduled Cheat meal -1 (98)
July 8 -- Yesterday I was a total bum! I went to a concert, I should have just planned a cheat

meal. Today is my planned cheat meal. I'm going to dinner at a place that pretty much just serves pasta dishes. This is a pre-pre-pre wedding celebration with some friends so I can't bail (since I invited everyone, and I have to eat... something). I'm going to try to find the healthiest thing on the menu and eat that. Well I was semi healthy.... still a cheat meal though it was scheduled so no points lost... had a good workout (98)

July 9 -- Today was good (98)
July 10 -- Another solid day (98)
July 11 -- Good day (98)
July 12 -- Good day (98)
July 13 -- Workout and diet on track (98)
July 14 -- Ditto --- (98)
July 15 -- Unplanned cheat - Bachelor party, but I did double conditioning workouts -1 (97)
July 16 -- Good day (97)
July 17 -- Good day (97)

July 18 to July 22 Getting married/vacation -- no update

July 23 Good day (97)
July 24 solid day (97)
July 25 Good day (97)
July 26 no complaints (97)
July 27 good day (97)
July 28 good day (97)
July 29 Good day
July 30 One more day left.. good day (97)
July 31 Finished strong (97)

I'm in for July. I feel this is what is keeping me commited to doing the best I can with my exercise and eating routines.

GOAL: Cutting

BODY TYPE: Mesomorph

COMMENT:
This will be my tenth challenge to date. I finished last month with 88 points, which was my worst score so far. This month will be my final challenge for a while so I want to finish strong. I am very happy with my current condition, I have done some great work over the last few months. I've worked my way down approx 32lbs & packed on some quality muscle. This month I just want to bring it one step further & bring my bodyfat down to approx 10%. I am travelling away on hoildays to Spain at the beginning of next month so that's something to aim for.

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: 192lbs
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)

TARGET STATS:
WEIGHT: 185lbs
BODY FAT: 10% (Health Central)
WAIST: 34"

END STATS:
WEIGHT: 187lbs
BODY FAT: 11%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGH:
WAIST: 34.75

DAILY LOG:

WEEK 1:
JULY 1: An easy day to start off: scheduled day off today. Scheduled meals & sups/ vitamins taken. [100 Points]
JULY 2: Chest, Back & Ab workout done increased most exercises 10%. Scheduled meals & sups/ vitamins taken. [100 Points]
JULY 3: Tag rugby training done tonight - 90mins. Scheduled meals & sups/ vitamins taken. [100 Points]
JULY 4: Lower Body weights & Ab workout done tonight, it was a good intense session. Scheduled meals & sups/ vitamins taken. [100 Points]
JULY 5: Tag rugby match played tonight. I am going to a music festival in the morning which runs until Monday afternoon, I will miss my cardio session over the weekend but I hope to get tomorrow's weights done on Monday. My food & alcohol consumption will be quiet different over the weekend so I'm just going to omit these days from the challenge, except for my training which I will try to make up for next week. Scheduled meals & sups/ vitamins taken. [100 Points]
JULY 6: Music Festival. [100 Points]
JULY 7: Music Festival. [100 Points]

WEEK 2:
JULY 8: Music Festival. [100 Points]
JULY 9: I was travelling back from the music festival all day today, it took much longer than expected in fact it took 8 hours for a 3 hour trip. As a result I didn't make the Gym today to do my Shoulders & Arm workout from last Friday but I will get it done before the end of this week. I missed my cardio session on Saturday also & I won't get a chance to make up for that so (-1). [99 Points]
JULY 10: Tag rugby training done tonight, the sun was shining so we played for over two hours! Scheduled meals & sups/ vitamins taken. [99 Points]
JULY 11: I didn't make it to the Gym last night to do my Shoulder & Arm workout (-1) because I was still exhausted after the weekend. I had to catch up on some sleep so I got a couple of hours in bed which should help me get through the rest of the week. Scheduled meals & sups/ vitamins taken. [98 Points]
JULY 12: Tag rugby match played tonight we won 14-5 this game was the semi-final of the cup so next Thursday night we play the final. I also refereed two games tonight so I was running around from 6:30 until 9:30! Scheduled meals & sups/ vitamins taken. [98 Points]
JULY 13: I didn't make the Gym again tonight, I think I am still exhausted after last weekend & last nights activity. I'll take it easy tonight & hit the Gym tomorrow. Scheduled cheat meal tonight was dinner at my girlfriend's parent's house, we had pasta & garlic bread. Scheduled meals & sups/ vitamins taken. [98 Points]
JULY 14: Chest, Back & Abs workout done today finally! i had a great workout & did some cardio afterwards. Scheduled meals & sups/ vitamins taken. [98 Points]

WEEK 3:
JULY 15: I didn't make it to the Gym today & I have no excuses. I had planned to do my Lower Body weights in the morning & my weekend cardio session (-1) in the afternoon, but I got either done. I spent the day relaxing with my girlfriend instead. At least I feel totally recovered after last weekend, all I can do now is move on & try and make up for the weights sessions I missed. Scheduled meals & sups/ vitamins taken. [97 Points]
JULY 16: I didn't get to the Gym tonight because I was out for dinner for my sister's 30th, I didn't get a weights session done tonight which I really needed to make up for the two I missed last week. As a result of tonight I won't have time to make up for those two workouts this week (-2). Scheduled cheat meal was a seafood pasta in an Italian restaurant tonight. Scheduled meals & sups/ vitamins taken. [95 Points]
JULY 17: Tag rugby training tonight was a training match for 90mins, I also played 5-aside soccer (90mins). Scheduled meals & sups/ vitamins taken. [95 Points]
JULY 18: Shoulder, Arm & Abs workout done tonight, I didn't realise until I got to the Gym that I haven't done this workout in two weeks! so I was determined to make it a good one. I had a great session & increased all exercises 5-10% I'm feeling good after that workout. Scheduled meals & sups/ vitamins taken. [95 Points]
JULY 19: Tag rugby final played tonight , we won 13-9 to win the cup. The celebrations should be good tonight! I also refereed two 40 min games. Scheduled meals & sups/ vitamins taken. [95 Points]
JULY 20: I won't make it to the Gym tonight because I have a staff night out so I should get my weights session done in the morning. Scheduled meals & sups/ vitamins taken. [95 Points]
JULY 21: Chest, Back & Abs workout done this afternoon, this wasn't my best workout to date but I got through it anyways. Scheduled meals & sups/ vitamins taken. [95 Points]

WEEK 4:
JULY 22: I didn't make it to the Gym at all today, another Sunday with lost points! At this stage I think it's clear that Sunday should be my day off & I shouldn't put off any of my workouts to this day. Missed cardio (-1) & missed lower body weights (-1). Scheduled meals & sups/ vitamins taken. [93 Points]
JULY 23: I didn't make the Gym tonight because I just didn't feel like I had the energy to do a quality session. Instead I'll get my weights done on Wednesday, Thursday & Friday. Scheduled cheat meal tonight was a personal pizza & a coke. Scheduled meals & sups/ vitamins taken. [93 Points]
JULY 24: Played 5 aside soccer for 90mins tonight. Scheduled meals & sups/ vitamins taken. [93 Points]
JULY 25: Lower Body Weights & Abs done tonight good session; good intensity. Scheduled meals & sups/ vitamins taken. [93 Points]
JULY 26: Tag rugby training done tonight - 90mins. Looking forword to the nationals on Saturday. Scheduled meals & sups/ vitamins taken. [93 Points]
JULY 27: Chest, Back & Abs workout today. Increased some exercises 10%. Scheduled meals & sups/ vitamins taken. [93 Points]
JULY 28: Played the all-Ireland tag rugby play-offs today. We played four group games - we lost three by one point & drew the last game 7-7. It was a good day out & I enjoyed being the team captain, roll on next year. I had an unscheduled cheat meal of chinese food tonight after the games, that's my second cheat meal this week so (-1) Scheduled meals & sups/ vitamins taken. [92 Points]

WEEK 5:
JULY 29: I spent the day today travelling back & recovering from the event yesterday so it was a scheduled day off from training. Scheduled meals & sups/ vitamins taken. [92 Points]
JULY 30: I didn't go to th gym tonight because I'm still exhausted after the weekend, so I missed my Chest & Back workout (-1). Scheduled meals & sups/ vitamins taken. [91 Points]
JULY 31: I had to work all last night so I didn't make it to the Gym at all for a cardio session (-1). I didn't have tag rugby training or soccer tonight either. Scheduled meals & sups/ vitamins taken. [90 Points]

Conclusion:
I didn't have a strong finish to this month’s challenge although I did achieve some good results i.e. I dropped 5-6lbs of fat bringing my weight to 187lbs & bodyfat to approx 11%. I have noticed over the last few weeks my energy levels have not been as high as in previous months. I feel that my intensity levels have dropped significantly during my workouts & I have found it very difficult to increase the weight on some exercises especially my bench press. I think there are a number of reasons for this decline in motivation & progress in terms of training/ diet. A couple of these reasons are: lack of organization & motivation. In my opinion another major factor is fatigue; I have been training hard now for the last 10 months & overall I couldn't be happier with my transformation. It has made a new man out of me & I never want to go back to the way I was. In 10 months I dropped 39lbs of fat with minimal muscle loss, but I also packed on quite a bit of muscle. My body fat has gone from 22% to approx 11%. During those 10 months I have been cutting for 8 & I have achieved incredible results.

Although at this stage I think the training has taken its toll on my body & it needs some time to catch up. Therefore I plan to take the month of August off from weight training & just do Rugby training or cardio when I get back from holidays. I hope to return to my full training in September with renewed motivation & eager as ever to improve my strength, fitness & physique. I want to be able to look back at this point in my life, read over these notes & know that I worked hard to reach a peak in my training. I look & feel better than ever before. I am confident & the rewards from this training have improved my personal, social & professional lives. I want to remember that looking & feeling this good is one of the best things I have ever done....

:) Sumi's Official "100 Challenge" post :)


GOAL: Cutting


COMMENT: I want to lose 8 lbs.


WORKOUT SCHEDULE

July 1st:
Sunday: Rest

July 2nd-22nd:
Monday: Sculpt 5/6
Tuesday: Sweat 5/6 Ab Ripper 200
Wednesday: Plyo
Thursday: UML
Friday: Sweat 5/6
Saturday: Sculpt 5/6 Ab Ripper 200
Sunday: Rest
Sunday: Rest or X Stretch

July 23rd-29th:
Monday: Core Cardio
Tuesday: Cardio Interval
Wednesday: UML
Thursday: Plyo
Friday: Core Cardio
Saturday: UML
Sunday: Rest or X Stretch

July 30th-31st:
Monday: Sculpt 5/6 Ab Ripper 200
Tuesday: Plyometrics


MEAL SCHEDULE
Six meals per day, one cheat meal per week.
Following the Eating for Life plan.


STARTING STATS
WEIGHT: 176.5 pounds
BODY FAT: %
ARMS: 12"
CALVES: 15.5"
CHEST: 31"
FOREARMS: 10"
HIPS: 41"
THIGHS: 27/26"
WAIST: 28.5"


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


DAILY LOG

JUL 1: meals: cheat day workout: rest day
-0 points [100 points]

JUL 2: meals: bad workout: worked out, didnt update
-2 points [98 points]

JUL 3: meals: chips workout: worked out
-1 points [97 points]

JUL 4: meals: milk shake workout: worked out
-1 points [96 points]

JUL 5: meals: my birthday cupcakes workout: worked out no updatye
-2 points [94 points]

JUL 6: meals: mc d's workout: walked all day at outlets no update
-2 points [92 points]

JUL 7: meals: ? dont remember workout: swam all day no update
-2 points [90 points]

JUL 8: meals:burger king movie popcorn birthday cake workout: rest
-1 points [89 points]

I though about just calling it quits for this challenge this month but I am bound and determined to STICK WITH IT TO THE END!!! Really it's quite amazing that after all the above I am still at 176.5!

JUL 9: meals:good workout: done
-0 points [89 points]

JUL 10: meals:good workout: missed
-1 points [88 points]

JUL 11: meals:good workout: good
-0 points [88 points]

19 more days left in the month!!!

JUL 12: meals good workout good, update... 8pm not good :(
-1 points [87 points]

JUL 13: meals good workout good,
-0 points [87 points]

JUL 14: meals good workout good
-0 points [87 points]

JUL 15: meals cheat workout rest
-0 points [87 points]

JUL 16: meals good workout done didnt update darn it
-1 points [86 points]

JUL 17: meals ok workout done
-0 points [86 points]

Well aside from losing points left and right I have a new low of 175 :) baby steps but steps none the less :)

JUL 18: meals bad workout done
-1 points [85 points]

July 100 Challenge
GOAL: Cutting
COMMENT: I know I had said June would be my last month of cutting. WRONG!!!! 1 more month. I just can't stop without digging a little deeper. I have finally found the right mix of running and weight lifting to lose that last bit of fat around my midsection. I plan on losing 15 pounds this month, and get into the single digits on Body Fat %.


WORKOUT SCHEDULE
Monday: Weight training: chest & triceps (PM)
Tuesday: 4 mile run (AM),
Wednesday: Weight training: Biceps, back, shoulders
Thursday: 4 mile run (AM)
Friday: 4 mile run (AM);
Saturday Weight training: full body tower workout
Sunday: rest

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




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


DAILY LOG

JUL 1: Today was my planned cheat meal, and day of rest.
-0 points [190 lbs - 100 points]

JUL 2: After a cheat and rest day, I gained back 2 pounds. I also think the lack of cardio because of my calf muscle is hurting my progress. It feels better and I should be giving it a try either Tue. or Wed. (192 pds - 100 points)

JUL 3: All meals and workouts complete, except for cardio.(192 pds - 100 points)

JUL 4: Planned cheat day. I ate like a pig. We will see if I gained any extra weight tomorrow. (192 pds - 100 points)

JUL 5: Uh Oh. I guess I overdid it yesterday. Another 2 pounds. Wow. I tried jogging today and wasn't able to finish. I am going to lay off trying until Tuesday of next week. I will continue my normal workouts though (194 pds - 100 points)

JUL 6: All meals and workouts complete, except for cardio.(194 pds - 100 points)

JUL 7: All meals and workouts complete, except for cardio. Without my cardio, I am gaining back weight. Monday is the day I will try to jog again. Things should go back to normal then. I haven't worked out my legs for a week and that is definitely taking it's toll on my weight loss.(195 pds - 100 points)

JUL 8: Today was a rest day, no workouts. All meals complete. (195 pds - 100 pts)

JUL 9: All meals and workouts complete, except for cardio.(195 pds - 100 points)

JUL 10: All meals and workouts complete, I am waiting one more day to do start running. Tomorrow is d-day(195 pds - 100 points)


JUL 11: All meals and workouts complete, I finally got my first day of running in today, and lost 1 pound. I have 3 weeks left in this month and I think 10 pounds is very possible. My calf set me back, but I just have to work that much harder.(194 pds - 100 points)

JUL 12 - 17th: All meals and workouts complete, I have been too busy to post. I have started running again, but only 2 per week. Next week I am shooting to double that as well as adding another mile for a total of 5 miles per run. That should help me shed another pound or two by August. I was aiming for 180 pds, but because of my calf injury, 185 might be more realistic. 185 at this point is going to be a stretch. 8 pounds in 14 days??? We will see. -5 pts(193 pds - 95 points)

GOAL: Cutting

COMMENT: I'm in. June was a terrible month in a lot of ways. Hopefully July will be more positive.

WORKOUT SCHEDULE
Monday: Fullbody workout
TuesdaY: 60 min stationary bike
Wednesday: 60 min treadmill
Thursday: 60 min stationary bike
Friday: Fullbody workout
Saturday: 60 min stationary bike
Sunday: 60 min treadmill

MEAL SCHEDULE
2000 calories a day

STARTING STATS
WEIGHT: 170.5
LEFT ARM: 14 3/8 RIGHT ARM: 14 1/8
LEFT CALF: 14 6/8 RIGHT CALF: 15
HIPS: 37 5/8
LEFT THIGH: 23 RIGHT THIGH: 23.5
WAIST: 34.75

END STATS
WEIGHT:
LEFT ARM: RIGHT ARM:
LEFT CALF: RIGHT CALF:
HIPS:
LEFT THIGH: RIGHT THIGH:
WAIST:

21495
July 1, 2007

DAILY LOG
JUL 1:Perfect day. [100 points]
JUL 2: Perfect day. [100 points]
JUL 3: Perfect day. [100 points]
JUL 4: Too many calories [99 points]
JUL 5: Perfect day. [99 points]
JUL 6: Too many calories [98 points]
JUL 7: Too many calories and no workout [96 points]
JUL 8: Too many calories [95 points]
JUL 9: Too many calories [94 points]
JUL 10: Too many calories and no workout [92 points]
JUL 11: I'm gonna say a perfect day [92 points]
JUL 12: No workout, too many calories [90 points]
JUL 13: too many calories [89 points]
Jul 14: -2 points for bad day all around [87 points]

GOAL: Lose weight

COMMENT: New gym, new workout, all good.

-=WORKOUT SCHEDULE=-
Monday: 20 min Treadmill HIIT
Tuesday: Weight Training
Wednesday: 45 min Treadmill LISS
Thursday: Weight Training
Friday: 20 min Treadmill HIIT
Saturday: Weight Training
Sunday: Off


MEAL SCHEDULE
Six meals per day, no cheat meals.


STARTING STATS
WEIGHT: 276.0
BODY FAT: ~23.00%
ARMS: 16.00"
CALVES: 17.50"
CHEST: 44.25"
FOREARMS: 13.00"
HIPS: 44.75"
THIGHS: 25.75"
WAIST: 41.50"


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


DAILY LOG

[Week 1]

JUL 1: Good start on my day off, but I did have half a piece of chocolate cake.
-1 [99 Points]

JUL 2: Did my HIIT and my meals we're on time and good. Tomorrow I have weight training, but I am also going out to sushi with friends so that'll be a point off tomorrow :(
-0 [99 Points]

JUL 3: Had another nice workout today and also had some nice sushi buffet-style :eat:. I've realized that last month I've spent $120 on random crap that is useless and I hate that because I could've spent it on something pertinent like a new chair or something. *sigh* but at least I can realize it and stop it now.
-1 [98 Points]

JUL 4: More BBQs and fireworks and the lot but I still got my LISS in on my treadmill and it wasn't too bad.
-1 [97 Points]

JUL 5: Perfect day yesterday for once :tucool: and it was my first solo workout and it went well.
-0 [97 Points]

JUL 6: Another good day, my HIIT felt a little harder than usual though :confused:
-0 [97 Points]

JUL 7: Day was perfect till about 8pm when I went over to a friend's apt and had some curry and an ice cream bar :( nooo
-1 [96 Points]

JUL 8: I broke down and ate some candy today :( I find it extremely hard sometimes to curb my cravings
-1 [95 Points]


[Week 2]

JUL 9: Hmm today was a complete wash but it'll be my last downfall.
-2 [93 Points]

JUL 10: Day went well except my workout took a little longer than I would've liked due to people chatting by machines etc and me being slow changing weights around at the end half of it.
-0 [93 Points]

JUL 11: Day went well, all meals on time etc.
-0 [93 Points]

JUL 12: Everything went well until I got invited to dinner and had some artichoke dip :(
-1 [92 Points]

JUL 13: Got my HIIT in and all my meals we're good. I went to sleep at 3:30am though :nope: Calves are still sore :bb:
-0 [92 Points]

JUL 14: Had a nice workout yesterday and I finally got a chance to do some squats. I hit 205 for 10 on my last set and I felt I could've done a little more maybe, but getting it all balanced is a little weird.
-0 [92 Points]

JUL 15: Another day off but I felt good as well. I felt like I lost weight and gained a little muscle this week and it showed in my measurements.
-0 [92 Points]


[Week 3]

JUL 16: Good day; did my HIIT and got all my meals in. Wasn't in bed until 1:30 though because of a late Live Free movie viewing with one cranky old guy in the front row.
-0 [92 Points]

JUL 17: Had a nice workout today and actually got to do some deadlifts. Since I haven't gone heavy before I tried 135 and it was quite easy so I did 225 for 10 for the rest. I think my grip is lacking and probably could do a little more with more grip :(
-0 [92 Points]

JUL 18: Didn't get a chance to do any squats because someone else was in the rack, so I did leg ext. I find all my lifts going up even though i'm at a caloric deficit, so who knows
-0 [92 Points]

JUL 19: Another good day!
-0 [92 Points]

JUL 20: I got my HIIT in but at my last meal, end of the day I had some pizza.
-1 [91 Points]

JUL 21: Today was another good workout and I enjoyed my deadlifts. It's hard to keep my form, but im working on it hehe
-0 [91 Points]

JUL 22: Was having a clean day until I went and hung out with friends.
-1 [90 Points]



[Week 4]

JUL 23: Nothing to report today really, did my HIIT and everything. Trainer over at my gym got 1st in Middle class and 2nd overall at the NPC Team Universe competition which is utterly amazing. If I had money he'd be my trainer full time for sure. I talk to him a lot trying to soak up whatever info I can get though!
-0 [90 Points]

JUL 24: All good today, my workout was great as well, but still working on my squat form. Did 225 3x10 though. Ate some cheese :(
-1 [89 points]

JUL 25: Friend came in unexpectedly from California so a cheat meal ensued.
-1 [88 Points]

JUL 26: Good day and a good workout, especially for my hammies
-0 [88 Points]

JUL 27: Hmm spent all night at a friend's APT chilling so
-2 [86 Points]

JUL 28: Even with only an hour of sleep I still had a gooood workout
-0 [86 Points]

JUL 29: Today was good meal wise even though I went to sleep at 2am :(
-0 [86 Points]


[Week 5]

JUL 30: Got my HIIT in and all my meals but went to a quick business meeting and had some cookies.
-1 [85 Points]

JUL 31:

GOAL: Cutting

COMMENT: I'm trying to reduce my bodyfat to about 6 or 7 percent. We'll see what the mirror says. I doubt I will reach my goal by the end of the month, but my current cycle ends on August 18, unless I choose to add one week. I'll be using John Berardi's "Get Shredded" diet, which I have been on since June 25th.

WORKOUT SCHEDULE

My workout schedule basically consists of 6 morning LISS sessions a week, along with a Max-OT schedule. Every second week I will get rid of the chest day and replace it with another leg day, mostly because I think my legs can easily take it, and because my chest is pretty much as developed as I'd want it to be.

Monday:
AM - Fasted LISS
PM - Max-OT Legs

Tuesday:
AM - Fasted LISS
PM - Max-OT Arms + Abs

Wednesday:
AM - Fasted LISS
PM - Max-OT Shoulders + Calves

Thursday:
AM - Fasted LISS
PM - Max-OT Back + Traps

Friday:
AM - Fasted LISS
PM - Max-OT Chest + Abs or Max-OT Legs + Calves

Saturday
AM - Fasted LISS

Sunday:
Rest day

MEAL SCHEDULE
Four meals per day, albeit with supplements like BCAA spread throughout. If I miss a supplement, either a PWO BCAA drink or a few fish oil caps before bed, I'll be deducting a point. I'll obviously be deducting a point for other missed meals/cheats.

Once every two weeks there will also be a refeed day. I don't intend to go crazy, but I am allowed to stray from the plan. These will always fall on a Monday.

STARTING STATS
WEIGHT: 169.4 lbs
ARMS:13.75
CALVES:14.5
CHEST:41.5
FOREARMS: 11.5
THIGHS: 22.75
WAIST: 30

DAILY LOG

Sunday, JULY 1: [100 points]
First day done. Not much to report - the challenge started on my one off day. No cardio, no weight training, no out of the ordinary refeeds. I just enjoyed my time off. My legs are really sore. I'm about a week into John Berardi's "Get Shredded" and the low carbs make recovery quite something. Back to it tomorrow morning, though.

Monday, JULY 2: [100 points]
Meals, LISS, and weights went as planned. For LISS I moved my cheap-o indoor bike in front of my computer and rewatched the Season 3 finale of Battlestar Galactica :cool:

Tuesday, JULY 3: [100 points]
Meals and workout on schedule today. I was on the bike for LISS for about 15 minutes, going nuts, when I just had to go for a run outside. It felt good to actually move a distance, to feel the sun on my face and arms. I'm tired as hell though. Squats took a lot out of me.

Wednesday, JULY 4: [100 points]
Everything was on schedule today. I'm still biking instead of running because of a few small injuries that running seems to aggravate. For some reason I can't get "into" the bike if I'm watching a video on my iPod. I have to be listening to music. Not even "workout" music, either - Flaming Lips, Arcade Fire, whatever. I really wish I could just zone out and watch Futurama, but it's not in the cards. My Power Cleans today were disappointing, but I went up by one or two reps in everything else (shoulders), so uh, yeah, I don't know.

Thursday, JULY 5: [100 points]
A good day today. Cardio wasn't so bad (I've stopped trying to watch Futurama :(), weight training went well, I just had my nightly fish oil tabs, and I'm about to stick my food logs into my journal/binder thing. I'm heading to my girlfriend's for the night, and I'm bringing my running stuff with me so I can leave straight from her house bright and early.

Friday, JULY 6: [100 points]
Exercises and meals were spot on today. I went for a 59 minute run, but didn't even finish 10k - just a nice, very easy pace. I did chest today and all my lifts were down. I checked my logs and realized that for various reasons - vacation, wanting to do legs - I hadn't done chest in 3 weeks, not 2. Stupid me. I won't be replacing Chest day for Leg day for a few weeks. Legs are still essentially getting priority next week though, since Leg day falls on my first day after Sunday rest day and it's on my Monday refeed. :cool:

Saturday, JULY 7: [100 points]
Meals and cardio were good. I didn't weight train, since it was Saturday, but I was absolutely exhausted by the end of the day. Oh man am I looking forward to just a nice, big bowl of oatmeal on my refeed day (Monday). I also picked up Precision Nutrition (http://www.precisionnutrition.com) and Essentials of Weight Training and Strength Training (http://www.amazon.com/Essentials-Weightlifting-Strength-Training-El-Hewie/dp/097195819X/ref=sr_1_1/104-5902291-5106338?ie=UTF8&s=books&qid=1183122853&sr=8-1). More info to cram into my head.

Sunday, JULY 8: [100 points]
No weight training or cardio for today, but all meals were on schedule. The end of today marks the halfway point of my 12 week cut, the one quarter point of the Get Shredded part of it, and tomorrow is my refeed.

Monday, JULY 9: [100 points] - Refeed!
LISS, weights, and refeed went as planned. The refeed was a pretty new experience for me. At some points I just felt incredibly bloated, but at others I felt more cut and vascular than I've ever been. I did my weigh in and pictures in the morning, so we'll see how my weight compares next week - I'm not touching the scale until then, since I don't want it messing with my head. I know I'm full of water weight, since every gram of glycogen gets stored with about three grams of water. Oh well. Back to the grind for Tuesday.

Tuesday, JULY 10: [100 points]
Meals, cardio, and weights were done on schedule. Weight training was really tough to get through though. Halfway through I just seemed to hit a wall and I was just plain in a sour mood. I ended up translating that to my lying tricep extensions, and as for abs... well I didn't enjoy it but I got it done. I'm feeling reverse crunches a lot more now that I keep my legs straight. Interestingly, my biceps are really sore, as the biceps part of my workout came before the crash. Pity, though, as I generally favour/prioritize my tris a LOT more than my bis.

Wednesday, JULY 11: [100 points]
Cardio and weight training were as planned. I played with my meals in Excel a bit and managed to fit in some spinach into my diet, and with a few other tweeks, DECREASE my overall carb intake, thus upping my fat intake. I'll be making a few more changes over the coming days. I'm also going to introduce olive oil into my diet to play with my carb/protein/fat ratio even more. Wee.

Thursday, JULY 12: [100 points]
Cardio, meals, and weight training as planned. I cleaned up my diet a bit more, but not much. I'm technically eating 100% clean, the only thing is that I don't have veggies with every meal, though I am getting about 6 servings (not enough!). I'm not going to change my diet much for awhile, as I certainly haven't plateaued. Eventually, however, my favorite meal of the day, Cottage cheese, chocolate protein powder, natty PB, and almonds, will be replaced with cod and cauliflower and perhaps a teaspoon of Olive Oil. Probably only for the last two weeks though (after this challenge is over).

Friday, JULY 13: [100 points]
Everything as planned. I lied, though; I cleaned up my diet a bit more and although I didn't add more veggies, I added a greater variety. Spinach and mushrooms in my last omelette is the best thing over. I can't wait until my portion sizes get back to normal though. :eat:

Saturday, JULY 14: [100 points]
Meals and cardio were on - no weight training on Saturday's. I enjoyed the break. For my morning cardio I went for a run outside. Because I have a messed knee (torn MCL) that's probably never going to fully heal I have to be gentle, and I think I'll limit outdoor jogs to twice per week, even though they burn more calories than my indoor bike (which is a terrible piece of crap I got from Walmart). Saturdays are good because I can rest the knee the rest of the weekend. I think Tuesday will be my other outdoor run day, as it's the day after Squats and gives my knee time to heal before Saturday and the next leg day in my routine.

Sunday, JULY 15: [100 points]
Everything as planned - I just had my last two fish oil caps for the day. The day off from any type of training was good, but my legs still feel like rubber. Right now I am so damned hungry. Ugh. I just made a big order off of sndcanada.com for some no-calorie BCAA, ZMA, Greens+, and Abs+. I'll be sipping the BCAA during workouts along with creatine. Yum. Pictures and weigh in tomorrow morning. Then cardio. Then omelet.

Monday, JULY 16: [100 points]
The day started off great with pictures and weigh in, but it was downhill from there. My leg workout was utterly brutal. It was a test to get through it. Some other crap relating to school/work is stressing me the hell out, and to top it off, I haven't received a confirmation email or a shipping email or anything from sndcanada.com, even though the page said it would, like most online retailers, send an automated email. Of course I didn't write down the order number because it's usually in the automated email. I'm brilliant sometimes.
EDIT: I'm adding a note to this entry to say that my shipment came in today (Tuesday). Although getting some confirmation emails or something would have been nice, that's the FASTEST I've ever received a shipment (I ordered late on Sunday)

Tuesday, JULY 17: [100 points]
Everything as planned. The arrival of my supplements meant that I got to improve my diet a little more. Carb intake went down a little, and I'm now sipping a BCAA + Creatine shake during and then immediately after my workout. It helps, I think. Actually, with all the supplements I take now on my food log, I can't take a screenshot of it (I've been keeping records with screens of my excel sheets) without reducing the zoom - the damned thing doesn't fit on my screen. And on a final note: Greens+ is gross.

Wednesday, JULY 18: [100 points]
Meals, cardio, and weight training as planned. For the sake of convenience I've started making meals number two and three (of four) while my morning omelet is cooking. I also assemble all the ingredients for my various shakes so I just have to either dump them in a blender and then fill the blender with ice and water, or pour some water into my shaker cup and go. It's pretty hectic doing this, but it's nice to just grab my stuff throughout the day and eat it as is.

Thursday, JULY 19: [100 points]
Cardio, meals, and weight training done as planned. I'm really starting to get the refeed cravings now. Right now I know breakfast will at least include one big bowl of oatmeal and a nice banana or grapefruit. Mmmm. Oh, I almost ate a piece of mushroom I was chopping today but just managed to stop myself. I can't wait to be done and loosen up my restrictions.

Friday, JULY 20: [99 points] -1 :(
I'm knocking off a point because I woke up late this morning, and my LISS cardio, although it happened, started off really lazily. I ended up doing a few extra minutes LISS to make up for it, but I really can't afford to do that. This affected my schoolwork, and this whole fitness thing, to me, is about balance. Today things were unbalanced. In other news, I'm bloody carb-depleted and tired, and I finally switched from fat free to 2% cottage cheese. Eating fat free cottage cheese on a high fat/low carb diet is pretty dumb. Oh, meals and workout were fine.

Saturday, JULY 21: [99 points]
Things got back on track today. I got a nice early start to my cardio, and thus a nice, early start on my schoolwork. The 2% Cottage Cheese, I've found, tastes a bit better, which is awesome considering that right now it's more conducive to my diet. :cool: On my refeed I'm planning on perhaps frozen banana and cottage cheese ice cream, so perhaps I'll use my fat free stuff then, as carbs are the order of the day. Speaking of my refeed - it's tomorrow. I just have one day of work, and then 50 minutes on the bike tomorrow morning before I'm enjoying a big bowl of oatmeal. Mmmmm....

Sunday, JULY 22: [99 points]
No cardio or weight training (as per plan), which was nice. Meals were all on. I always find the gap between my second and third meal is bigger when I don't have weight training in between. Oh well. The day off from cardio and weight training was good for my essaying. Yay school. I went shopping for my refeed in the evening. Lots of fruit. Oh yes. Lastly, my weigh in and pics are tomorrow. We'll see how I do the week AFTER a refeed, and after that surprising 3lb loss.

Monday, JULY 23: [99 points] - Refeed!
I was down .4 lbs on the scale this morning, which is pretty good considering my loss last week. Who knows? Perhaps my refeed this week will spur another big loss for next week. My refeed went pretty well. Lots and lots of bananas... and cinnamon raisin bread. Oh man. I think I might have eaten a bit more than I did last week. It's hard to say. I'm quite vascular, so I think that's a good sign. Again, I won't be checking the scale until next week, so I'll just have to wait and see. Next Monday is also my last challenge weigh in, so that'll be my official end stats. As for now, I've done all the dishes, I've brushed my teeth to get the taste of banana out of there, and I can't wait to get back into things tomorrow with fasted LISS.

Tuesday, JULY 24: [99 points]
Everything as planned. My run this morning was excellent, but for the rest of the day I just felt tired and lethargic. Weight training, despite being arm day, was a real trial to get through. I'm planning on increasing cals by about 50/day through veggies and a few almonds. I might also start doing completely dialed in carb refeeds once or twice a week with just a bowl of oatmeal and some fruit or something instead of once every two weeks. We'll see.

Wednesday, JULY 25: [99 points]
Goddamn did my legs hurt today. Wow. I did LISS and meals and weight training as planned. I was actually doing a bit of extra cardio after my weight sessions, but I've stopped. It's just too much and with my extremely low caloric intake it is really really dumb. I didn't do any today, and tomorrow I'll do half of what I've been normally doing, and then nothing again, etc etc and I'll cycle it out that way. I upped my kcals a bit and that helped tremendously with the fatigue. I think I'll keep them where they are for now, except I'll drop them back to where they were on the weekend, when I'm not working out. I'm not going to cycle in carbs or small refeeds until next Monday, however.

Thursday, JULY 26: [99 points]
Meals, cardio, and weights as planned. I had a lot more energy for weight training today, and I decreased the time between sets because I didn't want to spend too much time in the gym - I'm super busy with exams. The little bit of extra calories are really helping I think, and I'm still going to bed with my stomach feeling "empty." I'm very, very curious about my Monday weigh in and pictures.

Friday, JULY 27: [99 points]
Meals, cardio, and weight training were fine. I made some carb cycling menus that are outlined in the Precision Nutrition package. They're pretty extreme. I'm still debating whether or not I'll use them. I've been worried about my progress all week - ie, that I can't "keep this up" without raising calories a bit, and that if I raise calories, I won't make progress. But since the refeed I'm finally starting to get the "leaner than ever" feeling back, and that's after my increase in cals, and before I lower them a bit for the weekend when I barely exercise. To sum up: we'll see.

Saturday, JULY 28: [99 points]
Everything according to plan. Since I wasn't working out I cut carbs even more. This wasn't so bad though because it opened up the calories for a Peanut Butter Omelet with TONS of Peanut Butter. Mmmm.

Sunday, JULY 29: [99 points]
A long boring day spent studying. Meals as planned, with extra low carbs. Tomorrow I'm going to do a "planned refeed" of 1.5x my regular caloric intake, just to try something new. I'm really digging the idea of carb cycling.

Monday, JULY 30: [98 points] -1 :(
Ack. My blender broke and this messed up my meals a bit. It wasn't too bad and I ended up getting the majority of my carbs PWO. Also, my workout was fantastic, despite it coming at the end of a long day. I was up in weight this morning, which was surprising, but my pictures show me looking relatively lean. So uh, yeah.

Tuesday, JULY 31: [98 points]
Meals and such were on time. No weight training as I decided to switch to a 3 day split. I did a LOT of walking today, and I'm sunburnt.

AUGUST 1: I'm in a rush today. My weigh in on Monday was 168.4, which sucks because I was down to 164.0 earlier in the month. I'll take other measurements hopefully later this morning.

GOAL: Cutting/Fat Loss (8 pounds): I'm 24.5% BF and my trainer says that taking into account a few pounds of muscle gained, altogether I need to be about 8 pounds lighter to achieve the 18%-20%BF range.

COMMENT: I really had to think about this one. Last month gave me a great idea of what is realistic and what isn't and where I can go about making changes. That being said, I was dissapointed in myself with the June challenge. I am making some changes for July, leaving myself a little more flexibility. I'm going to need it.


MEALS: I know with a goal of 8 pounds fat loss, it's mostly going to be about what I'm eating. I also know this is going to be tough, so here goes…….
6 meals per day. Stick with a meal plan that I will create weekly. Make sure I’m getting lots of protein. 1 cheat snack and 1 cheat meal per week, but they must be planned for.
[Water –3-4 litres per day is my goal


WORKOUTS:
Strength training twice per week. Tues/Wednesday Split, Saturday full body
Cardio (6x per week) – mornings run 4x per week, swimming 1x per week. 1 HIIT session per week at the gym

Stretching Yoga: Gotta work on this one as well. at least 10 minutes per day.

STARTING WEIGHT:115lbs

July 1-2: Long weekend here in Canada. Out of town at a wedding. Not starting Challenge until 3rd.


July 3:Off to a good start. Hadn't grocery shopped yet, but still managed to have good meals and snacks. Worked out triceps, cheast and shoulders. Already tempted to miss a workout tomorrow to go see Transformers...damn. (100)


July 4: Choose the movie over the workout but I WILL make up for it later in the week. Missed the cardio though. (-1) Eating is going great. Tomorrow is going to be my cheat snack and Friday a BBQ so thats my cheat meal (99)

July 5th: Ultimate Frisbee game tonight. Only 2 girls showed up and there's a min 2 females on the field rule. I had to play the entire game. Wow what a great workout, I've never been so sweaty in my life. Went for a beer after but I had planned it as a cheat snack. (99)

July 6: Today was my cheat meal, I was at a BBQ with a ton of food and I did eat a lot. However I brought the fruit and so the food that came home with me isn't going to waste. (99)

July 7: Got my extra strength workout in today that I missed earlier this week, but ended up going out for a unplanned last minute birthday dinner. I tried to order carefully but I know I still went over my calories (98)

July 8: Yoga and Abs day. Ate well and prepared all my meals for the week. (98)

July 9: It was raining this morning quite hard so I couldn't run and decided to stay in bed instead. By the end of the day it was sunny and hot, but I went for a run after work and then to the gym. Didn't get home until 10:00 but it's the only day this week I have a free evening. (98)

July 10: I did speed/intervals for my morning run, followed by a good yoga seesion. Went to the movies and had a half a low fat pretzl for dinner. Not great but I was starving and stayed within my calorie range (98)

July 11th:Had planned a practice for my ultimate frisbee team, but it was cancelled because of the rain. Went to the gym instead, worked out biceps back and legs, then did some cardio. After dinner I went for a long walk as well. (98)

July 12: Major cardio today. My regular 8Km in the morning and then Ultimate Frisbee in the evening. Again I was one of two girls there so I had to play the entire thing. Went to a concert after the game and out for my cheat meal after that (beer and Nacho's) (98)

July 13:Had to be careful today we ordered pizza for a work lunch. I got away with less than half a peice and some salad. So I'm pretty sure I didn't exceed my calories. (98)

July 14: Out of town friends showed up at my doorstep this morning so the day was completely derailed. Missed my workout and ate out 2x plus went to the bar for drinks. -1 (97)

July 15: I was lazy today and should have/needed to workout. (-1) 96

July16: My running partner is getting a little out of control with bailing on our runs. I usually go without him and sometimes I don't mind because I can change things up. This morining I did a light run to a park nearby and brought my jump rope along. Did some great cardio with the rope and deep stretching/yoga in between. A great way to change up my routine. (97)

July 17: Did my entire workout at the gym. (cardio as well) I kind of miss doing cardio there actually. Anyway, triceps, chest, & shoulders, 30 minutes on eliptical. (97)

July18: Felt extremely well rested today. Honestly I haven't felt that good in a while. Ran 5Km in the am, again without a partner, and then hit the gym after work for back biceps and legs. Followed about another 40 minutes of unplanned cardio. Also got in a quick 10 minute yoga session in the morning after the run. (97)

July 19: Played Ultimate in the evening, great cardio and ate well all day. Had my cheat snack this evening. A very tasty margartia after the game. (97)

July 20: Good day. Took today as my rest day, but eating was perfect (97)

July 21: Cardio and Abs today. Ate well (97)

July 22: Did an intense leg workout with cardio. Followed by lots and lots of walking and just being active outdoors in the awesome weather. I was so impressed with my eating habits the entire weekend. I didn't even have my cheat meal. (97)

July 24: Got my yoga and a 6K run in the morning. My eating habits have been fabulous the last few weeks, I uped the amount I'm eating in the daytime which is a pain to cart to the office, but it's really helping. (97)

JUly 24: Hard run in the morning. Same 8km as always but ran it a little faster then usual, and then to the gym after work for tri's cheast and shoulders. (97)

July 25: I didn't run in the am, so I made sure I enjoyed my extra hour of sleep. After work about 25 minutes of cardio and biceps, back and an instense leg workout. (97)

July 26: A good run in the morning and a game of Ultimate in the evening. Lots of cardio! (97)

July 27, 28, 29: missed weekend posts Fri & Sat (-2) Also didn't get a workout in on either of these days (-2) However I am still on track, I'm not going to lose my 8 pounds in July, but by the end of August it should be no problem! (93)

July 30: went for a run afterwork instead of in the morning. I was late and could only get about 30 minutes in and it was super hot out. Then I was off to a house warming party which I had to count as my cheat snack, 2 glasses of wine. Now it's 1:00am, I just got home and that 6:00am run tomorrow is not msounding very good. (93)

I am in for July :cool:

I am here! I just decided to start this July challenge on Monday, the 2nd.

Goals for this challenge: Lose as much fat as I can with out losing any LBM.

Plan:
Mondays, wednesdays and fridays -Weight training days.
Tuesdays, thursdays and saturdays - HIIT cardio.
Sundays - rest

Meals: 6-7 clean meals per day spaced out no more than 3 hours apart. One free meal per weekend and one free snack.


STATS:
Before -

After - To be posted August 1st

[100 points]
July 2nd - Cardio day - I did 30 minutes of cardio. 5 minute warmup on the recubent bike - 20 minutes HIIT cardio treadmill - 5 Minute cool down treadmill.
OK - I have been working out hard, but have been delinquent checking in here - That is gonna change starting today!(7-9-07)
July 3rd was Chest, and triceps.
July 4th was HIIT cardio.
July 5th was Back, shoulders and biceps.
July 6th was HIIT cardio.
July 7th was Leg day.
july 8th was rest day.
- minus 6 points for not updating on time.
[94 points]
Monday, July 9th - I started a new 12 week challenge today to eat clean and train hard.
- Workout - Leg day today - done. 6 meals and supplements in as planned.
- 0 points [94 points]
Tuesday, July 10th - HIIT cardio on the elliptical done. Abs done. 6 clean meals and supplements in as planned.
-0 points [94 points]
Wednesday, July 11th - Chest and triceps done - I did barbell flat benches, pushups, skull crushers, calbe press downs, assisted dip machine, tricep press machine. 6 clean meals and supplement as planned.
-0 points [94 points]
Thursday, July 12th - a.m. fasted HIIT cardio on the bike done. Meals and supplements in and as planned.
-0 points [94 points]
Friday the 13th: Weight training done - Included Leg presses, Deadlifts, Assisted Pullups, Shoulder presses and Db bent over reverse flyes. - I was whooped when I was done. Meals done and clean as planned.
-0 points [94 points]
Saturday, July 15th - HIIT cardio and back done in the a.m. - 6 meals in - but not clean (-1 Point). Didn't post in time (-1 Point)
- 2 points [92 points]
Sunday, July 16th - Day off from training. 6 meals including cheat meal and cheat snack.
-0 points [92 points]
Monday, July 16th - Leg day - I did leg presses, dead lifts, Smith machine squats, calf machine, adductor machine and a leg matrix which included 48 lunges, 24 squats and 24 jump squats.

Goal: Drop fat, add muscle. Would be great to hit 9 stone this month but that's probably stretching it.

Doing my best to drop the following bad habits: skipping out on water, drinking alcohol on non-cheat day (which often translates into eating bad foods), eating unplanned food because my housemates have made something gorgeous, coming in over-calories, overdoing cheat meals.

Weights: 4-day split upper and lower
Upper: flies, incline flies, bench, pushdowns, assisted dips, lat raise, shoulder press
Lower: hack, squats, hypers, lat pulldowns, one armed row, bicep curl

Cardio: 25+ minutes, three times per week, moving towards HIIT (probably Monday, Wednesday, and Sat - but will be flexible about this because I'm more worried about keeping the weight training days consistent). Will be incorporating biking (for the first time in my life).

MEAL SCHEDULE
- 1400 calories (dropped from 1450-1650, which is too much food for me and is partly responsible for slowed progress in May/June...
- one very moderate cheat meal per week - I'm counting this as a meal that throws me off of percentages, isn't planned, and puts me a bit over calories. If I go to far over - say, over 1650 - I'm counting this as an extra cheat meal and subtracting a point.
- stay close to 40% protein, 40% carbs, 20% fat
- will subtract 1/2 point if don't quite hit percentages but keep calories on track (i.e. 35% protein), full point if percentages are really off.
- will subtract one point if come in over calories.
- will subtract one point for any non-cheat alcohol.
__________________________________________________ _____
JULY 1 - JULY 7 (start -100)

1. SUNDAY: cardio done, food good [-0; 100 points] :)
Fasted cardio in the morning - ran to Dulwich park, did some sprints/pushups/crunches. Have to get food back on track after too much post-exam leniency! Food good. Will put up goals and additional info tomorrow.

2. MONDAY: cardio, food good [-0; 100points] :)
Had planned to do weights today but am feeling really off and weak and can't do the train ride into Central London to the gym. Took a long walk for cardio instead. Stayed on track with food. I found weights today online and have them ordered -- no excuse to skip a session once those come in! I'm not subtracting a point because I've shifted around the week's work and will still hit my goal, but to get all workouts in for the rest of the month I'll need to stay consistent with the plan, so no more free changes with missed sessions.

3. TUESDAY: upper + mini-cardio, food good [-0; 100 points] :D
Came into London today and did my first weight session in almost two weeks. Feeling weak and puny, but so good to get back in the gym. 10min on the treadmill after my workout. Looking forward to a session tomorrow.

4. WEDNESDAY: lower done, food good, update missed [-1; 99 points] :blank:
I'm an idiot. Was thinking I had until this morning to update and I didn't. In any event, was on track on Wednesday!


5. THURSDAY: cardio done, food good [-0; 99 points] :)
LISS for thirty minutes. Food was all on target. I was craving peanut butter but all worked out regardless.

6. FRIDAY: upper missed!, cheat meal [-1; 98 points] :(
Got stuck at home when my expected connection to central London fell apart. I've ordered my weights from Argos and want them here NOW so these things don't happen again. Will stack these workouts tomorrow... boo. Not what I wanted to do.

7. SATURDAY: upper and lower done, 45min bike, food good [-0; 98 points ] :D
Feeling good after a very nice weights session. My last lower body session this weak felt weak and off, so I was glad to be able to go back in and hit it hard today. I still don't understand how I'm doing reps with 180kg on the hack. WTF? Will likely be biking back home tonight - so nice to have the option to do this regularly. No more excuses about missing workouts this month. Can't wait for the weight set to arrive.
-----------------------------------------------------
8. SUNDAY: cardio done, cheat meal[-0; 98 points] :)
Tons of walking today. It was gorgeous out, and spent most of the day in a park!

9. MONDAY: lower done, unplanned curry [-1;97 points]
Ah, the perennial weakness. Feeling bad and unsociable if all of my housemates sit down to candlelit dinner in the living room without me. NO MORE.

UPDATE: other priorities got in the way this month and I fell off the wagon for a bit - lack of internet access to update didn't help. I'm back on and working hard but am going to do my work off of the forum and get back in for the challenge next month.

Stay strong, guys!

I'm new but I'm in for this. I think it will be a great challenge. I need challenging or I don't preform my best. So here we go! :tu:

GOAL: Fat loss (7 lbs) and toning :gl:

COMMENT: I want to reduce my body fat and better my life style.

WORKOUT SCHEDULE :bb:
Monday: Run tread mill, 25 mins (fasted) (AM); Weight training: back, shoulders & triceps (PM)

Tuesday: swim, 45 mins (fasted) (AM); abdominals

Wednesday: Run tread mill, 25 mins (fasted) (AM); Weight training: chest, forearms & biceps (PM)

Thursday: swim, 45 mins (fasted) (AM); abdominals

Friday: Run tread mill, 25 mins (fasted)(AM); Weight training: legs(PM)

Saturday swim, 45 mins (fasted) (AM); abdominals

Sunday: rest


MEAL SCHEDULE :eat:
Five (5) meals per day, one cheat meal per week.


STARTING STATS :eek:
WEIGHT: 156lbs
BODY FAT: 28%
ARMS: 12
CALVES: 15.25
FOREARMS: 10
HIPS: 40
THIGHS: 24
WAIST: 32.5


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


DAILY LOG

JUL 1: Scheduled off day, was on travel w/o computer. No post [99 points]

JUL 2: Everything went as planned all 5 meals and both workouts were completed. [99 points]

JUL 3:

JUL 4: Yeah missed my post yesterday but all work outs were done and all meals were ate. Today was good sore day but good. It was a run day, instead of the tread mil I ran outside...it was a better feeling. I think I will change my run days from tread mils to outdoors just more for me to look at and it's been great weather. The added kick of sweat just pouring down my face helps me push myself. At the gym with fans blowing on you non stop you don't get the sweat output. I did have my one cheat meal. But it wasn't all that much of a cheat. But still it counts as my cheat meal for the week. [ 98 points]

JUL 5: Another good day. Feeling great and swam a lot better today. Didn't feel like I was going to sink with in the first 20 min. I can tell my body is changing, just been irritated easily from being so tired. It's all good though, it will work out soon. Can't wait for my work outs tomorrow. [98 points]

JUL 6:

JUL 7:

JUL 8:

JUL 9:

JUL 10: Okay so I now know the only reason I will not have any points left on this challange is b/c I'm not able to get here and do my posts. Other than that things are going great for me. I've lost 4lbs and I'm not missing a beat on my workouts! It's great, I love it and I'm so tired at night I actually sleep through the night which is something I have not done in a long time. [ 94 points]

JUL 10:

JUL 11:

JUL 12: Well, that's another 2 points gone. :doh: I really need to get me one of those apple phones or something where I can get online and do my posts. lol...Anyway, things are still going great. Had my one cheat meal for the week today for breakfast. My father was in town and I went to breakfast with him. All other meals have been done and both work outs complete. I have moved most of my pm workouts to afternoons, just is easier for me to do that. Another 2.5 pounds lost. I have .5 pounds to go before I meet my goal. But not going to stop there. :claphigh: [92 Points]

JUL 13:

JUL 14:

JUL 15:

JUL 16: Everything is going great. Eating like planned and working out! Today was a good day, I've met my goal at losing 7 lbs. I feel great and am looking it too. My goal weight is 130lbs by Nov. At this rate I should meet it no problem if not before. Lost more points for no posts. That's the only thing that's hurting me right now. [89 Points]

JUL 17:

JUL 18:

JUL 19:

JUL 20:

GOAL: Cutting - Objective: 4Kg lost in July.


WORKOUT SCHEDULE
(no cardio this month because of my foot injury)
Monday: Upper body
Tuesday: Lower body
Wednesday: Rest
Thursday: Upper body
Friday: Lower body
Saturday: Upper body
Sunday: Rest

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


STARTING STATS
WEIGHT: 105
BODY FAT: ?
ARMS: 31
CALVES: 40
CHEST: 115
FOREARMS: 35
HIPS: 113
THIGHS: 60
WAIST: 108


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

DAILY LOG:

July 1 (99): Yes, first day and already one point off, I usually have my 6 meals on work days, but it's more difficult during the week end, as I want to have my lunch with my girlfriend. I could have a snack to meet my goal, but it's useless as my meals already probably reach my calories goal. Did workout today, as I can't to it tomorrow, so I'm saving a point for tomorrow, not sure it's in the rule, but I don't want to start this challenge with 2 points off after 2 days !!
I'm a bit in a plateau right now, or maybe it is just that I'm not so dedicated than in the beginning... I hope this challenge will help me going back on the track!

July 2 (99): I've seen a nutritionist today. I'm going to do blood analysis to check that my diet as no negative effect. I've been suggested to reduce my protein intake to 200gr a day instead of 250. That results in having a 20 30 50 diet, instead of 20 40 40. I've been told that 3L of water a day is very sufficient. I will follow these advice, if the results follow, I will stick on them. There's no reason drinking that much and take that much proteins if results are the same. However, she told me that if my blood analysis are clean, there's no risk on a long term diet. The only risk is that if one day I stop being so focused on what I eat, I might not be able to maintain.
Today I did no workout, but that was planned, so no point off ! Tomorrow I'll do legs or arms, depending if my new buddy is in the gym or not. I think that wednesday I'll do some cardio as me foot feel better, and I'd like to break my plateau.

July 3 (99) - I did my workout and had me meals. Once I have done my blood analysis, I will stop taking protein supplements and replace these meal by fruit a veggies for 2 weeks. I will see if it changes anything. I've been to an "osteopath" (can't find translation, it's a physiotherapist that manipulates joints.), and my foot is healed !! It's a miracle, after 2 months investigating, doing radiography and echography, finally that was just due to a bad movement. But now I have to rest until Friday.

GOAL: To reduce body fat by at least 3% and put on 1-2kg of muscle mass.

COMMENT: This is the first time I'm participating in the 100 Challenge! I've been waiting for a good month without major events and July it is... except for the weekend of 14/15 July there is nothing to distract me from my workout schedule and meal plan.
On 4 June I started a 10-week training cylce to achieve the goals above. The cylce will end mid-August. June was an excellent month, I've been very committed and disciplined and I hope to keep this up in July :tu:

WORKOUT SCHEDULE
Monday: Back, triceps, cardio (20-25mins running or elliptical)
Tuesday: Legs (quads), calves
Wednesday: Rest
Thursday: Chest, biceps, abs, cardio
Friday: Rear legs, calves
Saturday: Rest
Sunday: Shoulders, abs, cardio

If anything unplanned crops up I can change my rest days around. Abs can be switched from Thurs to Fri if there's no time left between chest/biceps and cardio. Flexibility is key but all of the above has to be accomplished in one week.

MEAL SCHEDULE
7 meals a day (weekend at least 6) according to meal plan. A limited (!) amount of sweets allowed at the weekend, 1 cheat meal per week.

STARTING STATS
WEIGHT: 55kg (121lbs)
BODY FAT: 18%

DAILY LOG:

JUL 1: Everything started out very well - obviously, it was a Sunday and the sun was actually shining!!! :cool: 6 clean meals, one Lindor chocolate and a great shoulder workout (+ all the rest). I made arrangements for my monthly sports massage to take place next Sunday...in the past I had issues with knots and stuff in my legs and I definitely don't want to go through that again - the pain of getting rid of them!!!!:cry:- so once a month I have a massage to "clean" things up.
-0 points [100 points]

JUL 2: Perfect diet and a very good workout. A new personal best on one of the tricep exercises, yay! I looove training triceps and the results are great...very easy though considering that my triceps were non-existent a few months ago :p So...
-0 points [100 points]

JUL 3: Meals as scheduled - even though I went through some recipes for protein cookies/bars which made me crave sweets! Had a killer leg workout (squats, hack squats, leg press and seated calf raises) later on which slowed down my bike ride back home considerably...
-0 points [100 points]

JUL 4: Rest day...read: 300 calories less than on a training day. I always find Wednesdays difficult: lower amount of calories means one meal less, hence there are longer breaks between each meal. Consequence: hunger :cry:But then again I have to remind myself that I am trying to shed bodyfat and that I can already see results so DISCIPLINE is the key here!!!!! In short, another Wednesday went by and I managed to stick to the meal plan...
-0 points [100 points]

JUL 5: Still on track with everything :claplow: I was very tired towards the end of my workout though...the last two exercises were a grind and I had to force myself to do cardio which of course didn't go spectacularly well. :sleepy: Didn't have time to fit in abs so they're scheduled for Friday. Hopefully I'll be less tired then since it's going to be legs and I need all the energy I have to hit those hams and calves!!! Hmmm...might have a power nap between work and gym just to be on the safe side energy-wise.
-0 points [100 points]

JUL 6: Everything according to plan. I had terrible cravings all afternoon and evening though - I was very close to cheating :nope: went to the gym and thought that I'd be too tired for a good workout but it was a surprisingly good session! my legs are killing me right now! I guess not having high expectations is sometimes actually a good thing
-0 points [100 points]

JUL 7: Here we go...my first point to deduct :doh:the last few days were increasingly difficult and I was in an absolutely foul mood. decided to do something about it - opted against the chocolate strawberry cake at the cafe around the corner and thought I'd be clever by baking my own protein brownies instead: no sugar but still sweet PLUS protein. would have been ok if I had eaten them as one of the meals but I ate half of the mixture before it was baked AND then had my cheat meal afterwards... that wasn't the plan, Stan:nono: I am now five weeks into my training cycle and this was the first unscheduled cheat meal, I actually didn't have one every week so far even if I was entitled to. It has become more and more difficult to stick to the diet - and I still have another five weeks to go! I need to muster up all the discipline I have....and keep on thinking about the results
-1 point [99 points]

JUL 8: Back on track. Had a very good workout and ate all meals according to plan. Good girl! I also played around with my meal plan...decided to stop eating half of my lunch at the cafeteria at work and (starting from Monday) to bring my own brown rice and chicken instead. it's just too erratic otherwise - and the food (even if it's just soup) isn't nice anymore anyways. I also revised the nutritional data that I used for chicken and noticed that I ate less protein and fat than I thought I was. don't know where I got the higher values from - FitDay I think???!!! So I had to increase my protein and fat intake slightly....means more food, I'm not entirely unhappy about this :whistle:
-0 points [99 points]

JUL 9: Went to bed late, was completely wrecked the whole day. why o why do I do that on a Sunday night??!! had a nap before gym but was still very tired during the workout. just wondering how it is possible to still beat several PBs even though I'm almost falling apart between sets??? and this is not the first time this has happened to me....I wonder what this tells me about my usual workout?! anyways, veeery good workout and enjoyable run on the treadmill - absolutely unexpected! Meals all fine, nice to have a change.
-0 points [99 points]

JUL 10: Everything perfect. My back is killing me from the Monday evening workout though. Hence no squats during the leg workout but all in all a good session. Tiredness is overwhelming...I'm not that low on carbs or calories yet and I'm dreading my next training phase when I'll be carb cycling!
-0 points [99 points]

JUL 11: Rest day - Wednesday again :eek: but this time I managed to get through the day without too much suffering, must have been the increased amount of chicken in meals 3 and 4. what a relief!
-0 points [99 points]

JUL 12: Very good day. All meals according to meal plan and workout done. I was told that I would start peaking around the 5th or 6th week of the cycle and indeed, I've been able to increase the weights considerably lately. Really puts you on a high! I can also start to see changes in my body which is incredibly motivating. This Saturday I'll have bf and circumference measurements done and I'm convinced that they're going to be good :nod: Once more...
-0 points [99 points]

JUL 13: There goes another point. Couldn't resist some sweets and to be honest it felt really good to eat them. It lifted my mood and this time I don't feel bad about losing a point - it's as if I needed them :p the rest was ok, all meals taken and workout done (the usual Friday evening grind).
So this is the start of the interruptive weekend that I mention above. We're heading to Belgium to meet friends at a street festival on Saturday and will stay overnight. This is the deal: 3 alcoholic beverages allowed (can't wait to have a Duvel!!!), no deep fried food, try to eat as clean as possible. Stick to clean food on the way to and from Belgium - we'll take some fruit with us and home-made protein brownies. And otherwise - enjoy!!!
-1 point [98 points]

JUL 14: What a day - started off very badly but got much better as the day went on. Measurements in the morning were frustrating...I thought I deserved better after all the suffering and hard work of the past few weeks :cry:I know I over-reacted though, I've had many moods swings lately and this would fit the pattern. as soon as we left for Belgium my good mood came back and we had a great night. stayed within the limits of alcohol, ate clean while traveling and even had a clean dinner. my cheat consisted of sweets for dessert in which I really indulged
-0 points [98 points]

JUL 15: Rest day (went to the gym on Saturday morning because of our little getaway). Tried to eat as clean as possible on the way back which was a bit of a challenge. As soon as we got home food was as clean as it can be - chicken, fruit and salad! Funny how my stomach immediately reacts to a shift in the eating pattern and to slightly different food so it's always nice to be back to normal!
-0 points [98 points]

JUL 16: Everything according to plan. Had a good workout - especially the cardio. I tried something new to shock my body since it is way too well accustomed to cardio. Did running/walking intervals at a 5-6% incline and that was definitely not what my body was expecting! It thought it would be doing the running/sprinting thing where I had to go faster and faster during the sprints in order to get some reaction from my heart rate...but the uphill scenario does the trick! :D
-0 points [98 points]

JUL 17: Meals perfect, workout done. Had a tough leg workout: squats, leg presses, seated calf raises, db step ups and leg extensions. I can feel how tired my legs are...I guess they'll be sore soon! now if only those cats would stop fighting at night so that I can get a good night's rest and recover properly!
-0 points [98 points]

JUL 18: Wednesday again! Seems though that they are much easier since I changed my meal plan around a bit - I don't have this absolutely starved feeling anymore. I guess if I want to be able to have a good training cycle (not too hungry and tired so less risk of cheating) I can't go below 1700cals on training days and 1500 on non-training days. this is obviously also much easier mentally...I feel much more upbeat now. to make a long story short: Wednesday was a rest day and I had all my meals and nothing unscheduled
-0 points [98 points]

JUL 19: Had a really good day - felt fresh and upbeat. Food intake was as planned and so was the workout in the evening. I love chest and biceps, this is the only workout when I easily get to see the progress I'm making: there are definitely more muscles on my chest and my biceps also looks bigger. this time I also noticed increased vascularity, 2 more veins popping up when my chest is pumped. Cool! :flex:(oops, I start to sound like a man!!! :eek:)
My internet connection at home is a bit random at the moment - sometimes the network is there, sometimes it isn't so I don't know if I'll manage to do my updates this weekend...if not, then I won't deduct a point because I will definitely try to connect (I'm kind of addicted to internet radio...).
-0 points [98 points]

JUL 20: As I feared, internet at home was down all weekend so couldn't update :blank: I did try several times though so the will was there...
Friday was a perfect day, food according to meal plan and a very strong rear leg workout with two new PBs.
-0 points [98 points]

JUL 21: Weekends are definitely my greatest challenge. It seems like I'm losing a point at every single one of them!!! My bf and I celebrated our first anniversary so we treated ourselves to some nice food and a few drinks...dinner included a dessert even though I had some Belgian chocolates earlier on - delicious! I admit that I don't mind losing a point for such a beautiful afternoon and evening, it was definitely worth it and after all, the first anniversary is very special :)
-1 point [97 points]

JUL 22: Back on track! Workout in the morning was fantastic, I did more cardio than usual to get rid of my bad conscience about the food on Saturday and I really got a runner's high...I love it :nod: Food was according to schedule and we came up with a great new chicken burger based on a recipe for a tuna burger which I found in the recipes forum. definitely a keeper!
-0 points [97 points]

JUL 23: I really think it's not fair to be punished with rain when I go to the gym! I managed to stay more or less dry on the way to the gym but when I cycled back I got absolutely soaked - even with my special all-in-one bicycle raincoat!!! Did back, triceps and cardio and had all my meals as planned.
-0 points [97 points]

JUL 24: Only a week left in this challenge and 2,5 until the end of my cycle. It's not time yet to come up with conclusions but they are starting to form in my mind... Yesterday's leg workout was a real grind, I was tired and my training partner felt flat too and for the first time I thought I hope this cycle will end soon. On the other hand I made some plans to travel home for a long weekend after the cycle to see my parents, the mountains and hopefully have a swim in the river so that should keep my motivation up until the end.
-0 points [97 points]

JUL 25: Wednesday rest day. Ate according to plan but was hungry in the evening :cry: What's more is that I discovered that my internet at home is definitely not working anymore (ie the only unsecured network around my house has been secured...) so I need to come up with a Plan B... not cool. In my quest for alternatives to brown rice I cooked buckwheat for the next three lunches (or meal 3)....I already know now that I prefer quinoa to buckwheat, it has a weird texture and is rather tasteless. ah well, I'll get through the lunches somehow.
-0 points [97 points]

JUL 26: Everything perfect. The workout went well, particularly for biceps, new records for each exercise... In my quest for mixing up my cardio sessions (I read somewhere that your body gets used to the same cardio exercises just like with the lifting exercises) I thought I would give the stationary bike a go - not the one I use for warming up but one of those that they use for spinning (ie without TV screen, computer, etc). I used to do spinning 4-5x a week until the beginning of this year so thought this would be peanuts........man, I suffered from the first minute to the last! it was absolutely killing! my legs just weren't up for it anymore...how was I ever able to do 2 spinning classes in a row??? but I guess goal accomplished :D
-0 points [97 points]

JUL 27: Still no internet at home...need to find a solution for this, aber schnell! In the meantime I won't deduct a point for not updating yesterday and am now sitting in the cafe around the corner sipping pineapple-mint juice and using their wireless internet, not a bad temporary solution I'd say :)
Friday was perfect, food fine, workout tiring but I grinded it out...and my calves are killing me now!!!

EDIT: I think I'm going to deduct a point for the missed update after all. This time I knew that I wouldn't have internet connection and I could have made sure to find a solution to do my update on Saturday too instead of only Sunday. But this will be the last point that I lose until Tuesday!!! So....

-1 point [96 points]

JUL 28: Rest day. Went to Amsterdam in the afternoon with a big handbag full of food (buckwheat/chicken, protein bars, apple, banana, water) so did my best to keep up my clean food intake. Had 2 scheduled Belgian chocolates in the evening, deliciousssss!!!
-0 points [96 points]

JUL 29: Good shoulder workout and cardio session in the morning. Food was fine but I'm starting to make plans about the meal I'll eat in exactly two weeks when the cycle is over...too many nice things come to my mind... :drool:
-0 points [96 points]

JUL 30: Reading back my post of yesterday I can only shake my head...while this challenge is over tomorrow, I still have almost two weeks left in my cycle so maybe I should leave the dreaming about chunk food until 12 August! :)
I had some intense cravings last night. If I'd had anything sweet in my house it would have been gobbled up without remorse...I would have lost a point without thinking about it twice even though it was 30 July and the challenge is almost over...thank god I follow the strict rule not to have any tempting food products in my house. Besides cravings it was a good day, food fine after all and workout done. I am going to finish this challenge with 96 points!!! :nod:
-0 points [96 points]

JUL 31: I wasn't going to mess up the last day of the challenge so food was fine and the leg session at the gym was great. man, were we tired after the workout!!! I thought about rewarding myself with a cookie on 1 August to celebrate the end of the challenge but then reminded myself that my cycle isn't over yet and that even though I wouldn't have to deduct a point on JSF it would still be a cheat!!! Anyways, for the last time...
-0 points [96 points]

CONCLUSIONS:

1. It will be strange not to update every day ;)
2. My aim was to finish with 95 points at least - 96 it is!
3. I can't say anything about my end stats or whether I reached my goals since my cycle isn't over yet and my final weigh in/measurements will be done at the end of next week. However, one thing is for sure: I won't achieve 3% reduction of bf, it will more likely be 1.5% or so. My main goal was to build up a foundation of muscles and as such I concentrated on lifting. If I'd have wanted to cut more I would have had to increase cardio considerably and maybe reduce my calories a bit. I did increase my muscle mass though - when I last did the tape measurements I increased on almost all places except for shoulders and waist. And: I can SEE it, especially on my chest and arms.
4. It was a good thing to increase calories slightly during the challenge. I was lower than I thought (about 1600 on training days and 1400 on non-training days). I was very tired during workouts and 5 weeks into my cycle (ie 1 week into the challenge) I started to have serious cravings. If I'd stuck to the same amount of calories I think I would have cheated much more often. Plus - I had some serious mood swings. At times I was a real bitch :doh:They became less frequent after I upped my calories. I'm sure those mood swings weren't only attributable to hunger/cravings since I'm not very happy at my job at the moment but the low calories probably made them worse.
5. Plans for the coming weeks/months: after a well deserved break (maintenance level) starting mid-August for about 3 weeks, I'll go on a 10-week cutting cycle - this time for real :)

GOAL- Weight Loss

COMMENT- Starting my program loose 50lbs. That would take me from 185lbs to 135lbs. I'm working to get down between 165 and 170 this month.

WORKOUT-
Monday thru Friday~ "Power 90" videos in order the program goes.

Saturday~ Cardio only

Sunday~ Rest day

MEAL SCHEDULE- 4 small meals a day and 1 cheat meal a week.

STARTING WEIGHT- 185

ENDING WEIGHT-

DAILY LOG

July 1, 2007:
It was a good day to start the challenge. I ate all 4 of my small meals, and drank a full 8ozs of water with each meal. Sunday's are my rest days, so besides working, I did burn some calories walking through the mall and super market, but there was no workout today. I am going to get a good nights sleep and start my workout tomorrow morning! (100pts.)

July 2nd, 2007:
Another good day. My "Power90" didn't arrive yet in the mail, but I did do a half hour of cardio before bed. It's a hard week to get my workout in early, since my work day runs 7a to 7p four days out of the week, but I am keeping on target for the challenge. I ate all 4 of my small meals, and again drank 8ozs. of water with each one. I'm looking forward to another good day! (100pts.)

Ebatch20 July Challenge


GOAL: Cutting and no unscheduled cheat meals


COMMENT: Work towards my end of 160


WORKOUT SCHEDULE
Monday: HIT (PM)
Tuesday: Max Effort Upper Body - DeFranco's Training Routine
Wednesday: HIT (PM)
Thursday: Lower Body - DeFranco's Training Routine
Friday: HIT (PM)
Saturday Rep Training Upper Body - DeFranco's Training Routine
Sunday: Rest Day


MEAL SCHEDULE
Meal Plan work Workout Days

(Items that are separated by "/" me OR)

7:00 AM
Egg Whites/95% Ground Beef/Chicken/Ground Turkey Breast
Broccoli
Peanut Butter

9:30 AM
Protein/Flax Shake

12:00 PM

Chicken Breast
Cup Broccoli
Almonds

3:00 PM
Protein/Flax Shake

6:00 PM - Workout

7:15 PM - Post Work Out
Protein/Dextrose

9:00 PM
Ground Turkey Breast/Chicken/Egg Whites
Brown Rice/Grits/Sweet Potato/Red Potato

Meal Plan for Cardio Days

HIT Days:
M/W/F

7:00 AM
Egg Whites/95% Ground Beef/Chicken/Turkey Breast
Broccoli
Peanut Butter

9:30 AM
Protein/Flax Shake

12:00 PM
Chicken Breast
Cup Broccoli
Almonds

3:00 PM
Protein/Flax Shake

6:00 PM - Workout HIT 30/60 split

7:30 PM
95% Ground Beef/Chicken/Ground Turkey Breast/Orange Roughy
Red Potato/Brown Rice/Couscous/
asparagus/Green Beans/Broccoli

10:00 PM
Protein/Peanut Butter Shake



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


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



JUL 1:

Ding! In :whistle:

GOAL: Cutting


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


WORKOUT SCHEDULE
Monday: Cardio 30 minutes (PM)
Tuesday: biceps and back (PM)
Wednesday: Cardio 30 minutes (PM)
Thursday: pecs and triceps (PM)
Friday: Cardio 30 minutes (PM)
Weekend: legs and shoulders


MEAL SCHEDULE
three meals per day, one snack and one cheat meal a week


STARTING STATS
WEIGHT: 280 pounds
BODY FAT: lots

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


DAILY LOG

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GOAL: Cutting


COMMENT: This will be my first challenge. I want to lose as much weight as possible in a healthy way! :tu:


WORKOUT SCHEDULE
Monday: Cardio (Am) Legs
Tuesday: Cardio (Am) Arms, Abs
Wednesday: Cardio (Am) Shoulders, Traps
Thursday: Cardio (Am) Back
Friday: Cardio (Am) Chest
Saturday: Cardio
Sunday: Cardio


MEAL SCHEDULE
6 meals a day with no cheat meals

STARTING STATS
WEIGHT: 245 pounds
BODY FAT: ?
Arms: 14.25"
Chest: 46"
Forearms: 13"
Waist: 43.25"


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


DAILY LOG

JUL 1: Well my first day is complete! Everything went as planned got all meals in and did my cardio this morning. [100 points]
JUL 2: Today went great, my cardio was intense and my workout felt very good. I got all my meals in today with no cheating! [100 points]
JUL 3: I got all my meals, cardio, and workouts done today. I feel a little sluggish but I didnt get much sleep last night so that needs to change, but overall feel good! [100 points]
JUL 4: I got all my meals in and did my workout but did not get in my morning cardio. I did get ALOT of yard work but thats not good enough for me :( [99 points]
JUL 5: Got back on track today! Diet was spot on, got the cardio in, and did my weightlifting. [99 points]
JUL 6: Meals, cardio, and weights went well today! [99 points]
JUL 7: Everything went well today except I ended up having a desert my mother made after dinner. Everything else was ok. [98 points]
JUL 8: Meals and cardio were done today and Im feeling pretty good! [98 points]
JUL 9: I ate all my meals today with no cheating and cardio and weights went well. [98 points]
JUL 10: All my meals and cardio/weights were done with no cheats or distactions. Im still feeling good but tired! [98 points]
JUL 11: I ended up missing a meal today and only got 5 in but, I did do my workouts so only down one point today. [97 points]
JUL 12: Everything went very well today! Workouts and meals went as planned. [97 points]
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GOAL: Gain Weight, With Minimal Fat Gain


COMMENT: I've set up a program for myself that I began and commited to fully on June 25th and I plan on sticking to it until a review date of October 25th(my birthday), this is an effective way to keep track of things. Also, this will be easier to commit to than my original plan of a fitness journal tracking calories and moods. I'm also looking forward to seeing what everyone else is getting up to.:)


WORKOUT SCHEDULE

Monday: Weight Training - Chest
Tuesday: Cardio - Spinning
Wednesday: Weight Training - Shoulders AM & Calves PM
Thursday: Back AM & Abdominals PM
Friday: Weight Training - Biceps & Triceps
Saturday: Cardio - Spinning
Sunday: Weight Training - Legs AM & Abdominals PM

MEAL SCHEDULE

3000kcal approx. 4 nutritious meals a day, as well as pre and post workout snacks.:eat:


STARTING STATS:

WEIGHT: 68KG

END STATS:

WEIGHT:

DAILY LOG

JUL 1: Reasonable start to the month. My hamstrings were a little stiff from the cardio the day before, so knowing I had squats and lunges to complete this morning didn't really put me in a pleasant mood. I managed it though, and felt much better after having done so. I ate four meals yesterday, as well as having egg whites and oats before the legs workout and a protein shake afterwards. That's pretty much the ideal kcal target I want to hit each day of this month.

JUL 2:


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JUL 29:
JUL 30:
JUL 31:

~Giuliano July Challenge~



GOAL: Cutting – reaching 13% bf at the end of this challenge.

COMMENT: Hi guys, after lurking for a couple of months I decided to start posting. I thought a challenge would be a nice way to begin, so here I am :D

Some stats about me:
Age: 22
Height: 6'0'' (182 cm).
January 2007: 205lbs (93 kg) with 29.0% bf :blank:
Now: 157lbs (71 kg) with 14.5% bf :) (I guess I'm a skinny fat, huh? I managed so bad my first 2 months diet...)

For this month I'd like to reach 13%, which looks like quite a realistic goal to me. :D
(Sorry for my english btw)

WORKOUT SCHEDULE
Monday: Weight training (chest + legs + biceps + abs)
Tuesday: 7 miles run
Wednesday: 7 miles run
Thursday: 7 miles run
Friday: Weight training (AM - lats + traps + triceps + shoulders + abs) + 7 miles run (PM)
Saturday: 7 miles run
Sunday: 7 miles run

MEAL SCHEDULE
6 meals per day (2000~2200 cals - 40|40|20), no cheat meal allowed (except 28th July - wedding)


STARTING STATS
WEIGHT: 157 pounds (71 kg)
BODY FAT: 14.5%
ARMS: 11.8” (30cm)
CALVES: 15” (38cm)
CHEST: 35” (89cm)
FOREARMS: 10.8” (27,5cm)
HIPS: 34.8” (88,5cm)
THIGHS: 21.9” (55,5cm)
WAIST: 31.9” (81cm)


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


DAILY LOG

JUL 1 [-0 pts | 100 points]:
Today's cardio wasn't that good: I felt forceless but I completed it anyway. Everything ok with meals instead.
http://www.bevel.it/js_forum/run_icon.gifCardio: 7 miles in 64 mins - 777 cals burned
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 2099 cals - 40,5 | 42,6 | 16,9

JUL 2 [-0 pts | 100 points]:
I liked today's workout: I increased weight for almost every exercise and squat and lunge really killed my legs. On the diet side, I kept caloric intake a bit lower than usual, since it's a day with no cardio. I guess tomorrow it's gonna be a pleasure running with such a soreness on my legs! :doh:
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 1576 cals - 39,3 | 48,2 | 12,5

JUL 3 [-0 pts | 100 points]:
I waked up full of energy and even though my legs were (and are) still a bit fatiqued I went to run fasted: very nice run indeed.
Everything fine also with diet: full load of calories today :D
http://www.bevel.it/js_forum/run_icon.gifCardio: 7 miles in 57:20 mins - 771 cals burned
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 2195 cals - 39,0 | 43,1 | 17,9

JUL 4 [-0 pts | 100 points]:
All day at school. But when I got back home I went for a relaxing run: me, my mp3 player and the setting sun in front of me... AWESOME. :cool:
Not so easy to manage my diet today since I had to take 3 meals 'out'... but in the end it was ok.
http://www.bevel.it/js_forum/run_icon.gifCardio: 7 miles in 58:40 mins - 782 cals burned
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 2143 cals - 46,4 | 39,5 | 14,1

JUL 5 [-0 pts | 100 points]:
Cardio? Spot on. Diet? Spot on. I'm such an accurate boy... :tucool:
http://www.bevel.it/js_forum/run_icon.gifCardio: 7 miles in 58:07 mins - 777 cals burned
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 1994 cals - 41,1 | 40,9 | 17,9

JUL 6 [-0 pts | 100 points]:
Weight training in the morning (my shoulders' muscles suck... :bang:) and cardio in the late evening (with my mom following me with her bicycle! :lol: It was cool!)
Had all the scheduled meals.
http://www.bevel.it/js_forum/run_icon.gifCardio: 7 miles in 57:59 mins - 776 cals burned
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 2068 cals - 38,2 | 42,8 | 19,0

JUL 7 [-1 pts | 99 points]:
I did cardio in the afternoon but had some unscheduled junk food with friends after dinner, so I have to say good bye to my first point! :cry::lol:
Anyway 5 meals out of 6 were clean, so not really a big deal. Tomorrow I'm pushing harder. :bb:
http://www.bevel.it/js_forum/run_icon.gifCardio: 7 miles in 59:36 mins - 771 cals burned
http://www.bevel.it/js_forum/food_icon.gifDiet: no stats today

JUL 8 [-0 pts | 99 points]:
Everything's fine today.
http://www.bevel.it/js_forum/run_icon.gifCardio: 7 miles in 60:14 mins - 792 cals burned
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 2328 cals - 43,9 | 40,5 | 15,6

GOAL: Recovery/Maintain

COMMENT: My goal is to recover from surgery and maintain or drop bodyfat I will be focusing on clean eating at all meals and only 2 cheat meals max per month. For my workouts, I am going to be doing upper body workouts and some form or cardio (again, limited since I cannot use one leg).

WORKOUT SCHEDULE
Monday: Chest/Back/Shoulders
Tuesday: Back/Bis/Abs
Wednesday: Cardio
Thursday: Back/Bis/Abs
Friday: Weight Training - Biceps & Triceps
Saturday: Cardio
Sunday: Day Off-OPtional Cardio

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


STARTING STATS
WEIGHT: 204.8
BODY FAT: 17.8
ARMS:
CALVES:
CHEST:
FOREARMS:
THIGHS:
WAIST: 40.5

END STATS
WEIGHT: 200.2
BODY FAT: 15.8
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 39

DAILY LOG

JUL 01: 30 minutes on the exercise bike. Diet was spot on. [100 pts]
JUL 02: Chest/Back/Shoulder workout. Diet was spot on. [100 pts]
JUL 03: Bi/Tri/Ab workout. Diet was spot on. [100 pts]
JUL 04: Cardio Workout: 45 minutes on exercise bike, 1/3 mile crutch walk. Today was a cheat day to celebrate the 4th. [100 pts]
JUL 05: Chest/Back/Shoulder/Ab Workout. Diet: Since yesterday's cheat meal had me weighing around 5 pounds heavier this morning, I cut calories today. (P/C/F 198/78/39 1467 KCal) [100 pts]
JUL 06: Bi/Tri/Ab Workout, 30 minutes am fasted cardio, .8 mile crutch walk. Diet: Kept carbs and calories low again today. (P/C/F 183/77/47 1325 KCal)) [100 pts]
JUL 07: 30 minutes am fasted cardio. Diet: Continuing with low carbs/cals. (P/C/F 234/55/71 1805 KCal)) [100 pts]
JUL 08: AM Fasted Cardio (exercise bike) 40 minutes. Diet : Kept calories and carbs low again today. (P/C/F 159/60/60 1427 KCal). Will increase tomorrow and then keep low the rest of the week. [100 pts]
JUL 09: AM Fasted Cardio (exercise bike) 30 minutes. Chest/back/Shoulders workout. Diet : Today was our anniversary, so I had a cheat meal today. (P/C/F 157/220/70 2127 KCal). [100 pts]
JUL 10: Bi/Tri/Ab Workout. Diet : Kept calories and carbs realtively low today. (P/C/F 292/91/49 1959 KCal) [100 pts]
JUL 11: AM Fasted Cardio (exercise bike) 30 minutes. Diet : Caloric deficit of 500 Kcal. (P/C/F 153/110/56 1565 KCal) I hit my lowest weight for the year of 204...shooting for 200 by the end of the month. [100 pts]
JUL 12: Chest/Back/Delt/Ab Workout. Diet : Feeling pretty run down today, so I upped my carbs a bit (P/C/F 179/115/76 1565 KCal). [100 pts]
JUL 13: Bi/Tri/Ab Workout. .8 mile crutch walk. Diet : (P/C/F 203/109/83 2124 KCal). [100 pts]
JUL 14: AM fasted cardio, 40 minutes exercise bike. Diet : (P/C/F 222/110/63 1894 KCal). [100 pts]
JUL 15: AM Fasted Cardio : Exercise Bike 30 min, PM .8 Mile crutch walk. Diet : (P/C/F 174/116/86 2045 KCal). [100 pts]
JUL 16: Chest/Back/Delt/Ab Workout. Diet : (P/C/F 194/138/77 2032 KCal). [100 pts]
JUL 17: Bi/Tri/Ab Workout. .8 mile crutch walk. Diet : (P/C/F 220/174/53 2090 KCal). [100 pts]
JUL 18: Crutch Walk : 2 miles. Diet : (P/C/F 186/137/62 2152 KCal). Since I am working all day in California and then flying back to Denver tomorrow, I will not be able to get in my weight workout. I will have to get this in before the weekend or lose a point. [100 pts]
JUL 19: Crutch Walk : 1 miles. Diet : (P/C/F 285/159/85 2213 KCal). I walked so much this week, I wore the rubber tips off of one of my crutches. I will catch up with my weight workouts starting tomorrow. [100 pts]
JUL 20: Chest/Back/Shoulder workout. Diet : (P/C/F 199/111/82 2013 KCal). [100 pts]
JUL 21: AM Fasted Cardio : 40 Minutes. Bi/Tri/Ab Workout. Diet : (P/C/F 220/80/64 1833 KCal). [100 pts]
JUL 22: AM Fasted Cardio : 40 Minutes. Diet : (P/C/F 217/136/57 1836 KCal). [100 pts]
JUL 23: Chest/Back/Shoulder workout. Diet : (P/C/F 203/107/52 1708 KCal). [100 pts]
JUL 24: Bi/Tri/Ab Workout. Diet : (P/C/F 279/121/47 1966 KCal). [100 pts]
JUL 25: 2.5 Mile walk. Diet : (P/C/F 238/142/65 2033 KCal). [100 pts]
JUL 26: Chest/Back/Shoulder workout. PW : Spinning Bike 25 minutes. Diet : (P/C/F 196/119/102 2212 KCal). [100 pts]
JUL 27: Bi/Tri/Ab Workout. Diet : (P/C/F 1580/93/60 1580 KCal). I am dropping my calories a bit today so I can end the July Challenge under 200 lbs. [100 pts]
JUL 28: Workout AM Cardio, 45 minutes, exercise bike. PM: 2.5 Mile walk Diet : (P/C/F 215/152/66 2105 KCal) High carb day today and tomorrow, low the rest of the week. [100 pts]
JUL 29: Workout AM Cardio, 45 minutes, exercise bike. Diet : (P/C/F 215/152/66 2105 KCal) Diet: (P/C/F 190/187/69 2197 KCal) Low carbs now for the rest of the week. I weighed in at 200.2 this morning after higher carbs and slightly higher calories yesterday, so I will have to experiment with macros and calories to see if I am taking in too few calories/carbs and slowing down my metabolism. [100 pts]
JUL 30: Workout AM Cardio, 30 minutes, exercise bike. PM: Chest/Back/Shoulder Workout Diet : (P/C/F 213/104/99 2144 KCal) [100 pts]
JUL 31: Workout AM Cardio, 30 minutes, exercise bike. PM: Bi/Tri/Shoulder Workout, Spinning Bike 20 minutes. Diet : (P/C/F 257/163/52 2157 KCal) [100 pts]

CONCLUSION

Overall, I am very happy with this month's challenge. I kept my diet and workouts more consistent than I have in the last year. I lost 4.6 pounds, 1.4% BF, and 1.5 inches off of my waist. Now that I have my cast off and can start to do more in the way of exercise, I should be able to accelerate the changes I have seen.

GOAL: Cutting. I'd like to see my abs without flex

COMMENT: Hey there me and the other italian above [Giuliano] were lurking for a long while.... Now we decided to join this forum and try this challange :D

Stats
Age: 23
Height: 5'9'' (178 cm).
June 29: 73,4 kg
body fat: I'll buy a way to measure it soon

WORKOUT
45 minutes running at least 4 times in a week
weight al least 3 times a week


MEAL SCHEDULE
6 meals per day (1800-2000 cals ), 1 cheat meal allowed every we[I]ak-end :o


DAILY LOG

JUL 1: ok Guys! I did my cardio I had my meals ....45 minutes with my heart monitor staying between 140-160. It was the first time I used it and running in that interval of frequencies was easier than I though. I had my 6 meals for something like 1820 kcals. It seems a good start! 100 points
JUL 2:
JUL 3:
JUL 4:
JUL 5:
JUL 6:
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JUL 10:
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JUL 14:
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JUL 28:
JUL 29:
JUL 30:
JUL 31:

good luck to everyone

GOALS
Reduce my body fat by 2-3 percentage points (I am determined to lose my spare tire), add 5 lbs. to my preacher curls, 15 lbs. to my squat, 10 lbs. to my deadlift, and 10 lbs. to my bench. In terms of overall point count, I want to stay above 90 pts. by the end of the month.

MEALS
I will to stick to the 2300 calorie 40/40/20 method, consuming approximately 1 gram of protein per pound of body mass per day. No cheat meals allowed - EVERY cheat meal will be a point deduction.

WORKOUT SCHEDULE
Monday: Hill Routine on Treadmill (13 mins); Weight Training: Arms (Biceps, Triceps, Forearms)
Tuesday: Hill Routine on Treadmill (25 mins); Weight Training: Abs
Wednesday: Hill Routine on Treadmill (13 mins); Weight Training: Legs (Quads, Hamstrings, Calves)
Thursday: Hill Routine on Treadmill (13 mins); Weight Training: Traps, Shoulders, Back
Friday: Hill Routine on Treadmill (13 mins); Weight Training: Chest
Saturday Random Cardio-of-the-Week (1 hr.)
Sunday: Rest (needed for my heavy work schedule)


STARTING STATS
WEIGHT: 180 lbs.
BODY FAT: 16% (a very rough calculation - calipers still needed)
ARMS: 14.25
CALVES: 16.5
CHEST: 41
FOREARMS: 11.75
HIPS: 37
THIGHS: 22.5
WAIST: 37


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

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

July 1:

I'm in. Good Luck to all.


GOAL: I would like to lose 12-15 pounds by exercising and eating properly.


COMMENT: This challenge to me is also about finishing what I start and improving my mental disipline.


WORKOUT SCHEDULE
Monday: 45 mins of fasted LISS.
Tuesday: 45 mins of fasted LISS. Chest/Tri's in PM
Wednesday: 45 mins of fasted LISS.
Thursday: 45 mins of fasted LISS. Legs/Shoulders in PM.
Friday: 45 mins fasted LISS. Back/Bi's in PM
Saturday 45 mins of fasted LISS.
Sunday: 45 mins of fasted LISS.


MEAL SCHEDULE
Six meals per day on Lift Days and five meals per day on Non-Lift days. One cheat meal per week on Saturday's.

NOTE: I do have a wedding on July 7 and July 28 as well as a 60th B-day party for my mom on July 21. All of these fall on a Saturday so I will plan my cheat meals around these festivities.

STARTING STATS
WEIGHT: 237 pounds
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

My measurements are on my other computer at work, so I will update these on Monday.

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

Jul 1--This is my first challenge so I wanted to update this morning just to make sure that I do not lose any points. Moving forward my updates will be every morning, based on the previous day. I did complete my fasted LISS this morning and now I am on to my five meals. [100 pts}

Jul 2--It was difficult to get all five meals in but I managed as well as the above mentioned LISS. [-0 pts/ 100 pts].

Jul 3--I ate all my meals and completed my morning cardio yesterday. [-0 pts/ 100 pts].

Jul 4--I completed both my cardio workout yesterday morning and my chest/Tri workout last night. All meals were consumed. [-0 pts/ 100 pts].

JUL 5--I knocked out my LISS first thing yesterday morning and was on track with my meals until about 5:00 when I went to a Independence Day BBQ. Unscheduled Cheat Meal results in negative pioint! [-1 pt / 99 pts].

JUL 6--I ate all meals as planned and completed my fasted LISS in the morning and my legs/shoulders workout last night. I did however have a soda so there goes another point. That damn soda is going to be the death of me. [ - 1 pt/ 98 pts].

JUL 7--As planned yesterday, Fasted LISS in the AM, Back/Bi in the PM along with 30 more mins of carido and all of meals on target. Unfortunately, soda once again has doomed me. No more messing around next week. I am making great progress and it would be even better without the soda. [ - 1 pt/ 97 pts].

JUL 8--Worked out and had my cheat meal because of the previously mentioned wedding that attended on Saturday. [ - 0 pts / 97 pts].

JUL 9--OK, yesterday was a bad day. No gym and didn't eat properly at all. Unfortunately, this was due to the fact that I had more fun than I should have had at the wedding on Saturday night. The only place where I didn't lose a point was with my update. [ - 3 pts / 94 pts].

JUL 10--No gym, Ate my meals but drank a soda. I will be back on track today with a trip to the gym and eating all my meals. [ - 2 pts / 92 pts].

JUL 11--Gym was on track, meals were on track....I am back on track. [ - 0 pts / 92 pts].

JUL 12--It must have been a short track:) I did not make it to the gym and changed out my last meal [ - 2 pts/ 90 pts].

JUL 13--Meals were good as well as my workout [ - 0 pts/ 90 pts].

JUL 14--I'm not happy about this post, however, no matter what happens I WILL post every day. Positives and Negatives [-2 pts / 88 pts].

JUL 15--The weekend is over and tomorrow is a new day and a fresh start...[ - 2 pts / 86 pts].

JUL 16--Today was a good day, however, this update is for yesterday [ - 2 pts / 84 pts].

JUL 17--All meals ate and workout completed [ - 0 pts / 84 pts].

JUL 18--Another solid day yesterday [ -0 pts / 84 pts].

JUL 19--No workout and one missed meal [ -2 pts / 82 pts].

JUL 20--Meals and workouts were good [ - 0 pts / 82 pts].

Jul 25--The last few days were not good with being out of town longer than expected. I did not update for Friday, Sat, Sun, or Mon so - 4 pts, I did not workout Sat, Sun or Monday so - 3 pts and I did not eat my planned meals Fri, Sat, Sun or Mon so that is another 4 pts. Total of the last few days was - 11 pts. I did eat my meals and complete my workout yesterday. Total current points = 71 pts.

i'm in

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

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yay! good luck everybody!

It looks like there are less entries than usual this month... anyway, since we are just a few, i think this might be a good chance to motivate each other more actively, so let's get this started! :tu:

Time to hit the ground running, friends. Looking forward to the month with you all.

:tucool:

I like how were starting on a my one day completely free of both cardio and weights :cool:

Mmmm

I like how were starting on a my one day completely free of both cardio and weights :cool:

Mmmm

eheheh, lucky you! I've just got back from my running and I feel like s**t :(

eheheh, lucky you! I've just got back from my running and I feel like s**t :(

I'm feeling the after effects of squat day yesterday. I almost want to go for a run just to stretch my legs out, but I know I really need at least one full day off per week.

Good thing I'm stuck inside all day writing a WWI essay and intermittently posting on internet forums. :read:

I'm feeling the after effects of squat day yesterday. I almost want to go for a run just to stretch my legs out, but I know I really need at least one full day off per week.

Good thing I'm stuck inside all day writing a WWI essay and intermittently posting on internet forums. :read:

yeah, I guess I should take one day off per week too, but my extremist MODE in ON in these days... So, let's see how it goes.

yay! good luck everybody!

It looks like there are less entries than usual this month... anyway, since we are just a few, i think this might be a good chance to motivate each other more actively, so let's get this started! :tu:

I noticed that too (much fewer people than previous months). I guess it's vacation time for many people. No vacations for me this summer though. My house is getting built, so I'm there every night through September 10th. ;)

I am up for motivating each other! I really need that. I'll try to do better with my fitness journal this month, and will try to read and comment on everyone else's progress.

yeah, I guess I should take one day off per week too, but my extremist MODE in ON in these days... So, let's see how it goes.

How have you been working out? I guess if you've been doing this for a while, it's fine. I hurt myself twice last month, so I decided to be much more careful now. First I hurt my should (something with rotator cuff, although X-Rays were clean, and they didn't do an MRI because I'm improving with physical therapy). Then I hurt my knee playing volleyball, so now my leg workouts suck. I can't wait to be released to do upper body again.

Anyway - I'm definitely totally relaxing at least one day a week. And I'm pushing hard, but I stop as soon as I feel pain rather than just fatigue. I learned my lesson. :(

How have you been working out? I guess if you've been doing this for a while, it's fine. I hurt myself twice last month, so I decided to be much more careful now. First I hurt my should (something with rotator cuff, although X-Rays were clean, and they didn't do an MRI because I'm improving with physical therapy). Then I hurt my knee playing volleyball, so now my leg workouts suck. I can't wait to be released to do upper body again.

Anyway - I'm definitely totally relaxing at least one day a week. And I'm pushing hard, but I stop as soon as I feel pain rather than just fatigue. I learned my lesson. :(

I can relate with the knee injuries! I have a tracking disorder in both of my knees and it makes lower body workouts a real pain :( but Im gonna try to push myself and do this right.

I noticed that too (much fewer people than previous months). I guess it's vacation time for many people. No vacations for me this summer though. My house is getting built, so I'm there every night through September 10th. ;)

I am up for motivating each other! I really need that. I'll try to do better with my fitness journal this month, and will try to read and comment on everyone else's progress.

Great! No vacation for me too, this summer :P
I'll try to follow your words, let's make this month's challenge really useful.


How have you been working out? I guess if you've been doing this for a while, it's fine. I hurt myself twice last month, so I decided to be much more careful now. First I hurt my should (something with rotator cuff, although X-Rays were clean, and they didn't do an MRI because I'm improving with physical therapy). Then I hurt my knee playing volleyball, so now my leg workouts suck. I can't wait to be released to do upper body again.

Anyway - I'm definitely totally relaxing at least one day a week. And I'm pushing hard, but I stop as soon as I feel pain rather than just fatigue. I learned my lesson. :(

I'm sorry to hear about your injuries, man! I wish you recover soon, I guess it sucks when you can't do your workouts because your body doesn't let you do them.

I'm cutting since January. My workout it's nothing spectacular, it's splitted in two days and I'm doing it at home for now. I will move to the gym, starting bulk, once my cut is finished (which would be on September, I hope).
At the moment, pain is something I feel here and there after weights workouts (I guess that's called DOMS, right?), so it's fine. Instead no pain during my runnings, just strain at the end of the week... but I guess it's normal when you run seven miles, 6 days a week... considering also that I have been a sedentary for all my life :D

I can relate with the knee injuries! I have a tracking disorder in both of my knees and it makes lower body workouts a real pain :( but Im gonna try to push myself and do this right.

Bummer, sorry to hear that man! Do you know any good warmup/dynamic stretching excercises for the knees? I learned some really good ones for my shoulder in physical therapy. I am figuring there is gotta be something like that for the knees.

I'm all for pushing yourself - as long as you don't make your injury worse, right?

Also - are you taking any supplements? I started taking Triple Plex (Glucosomine, MSM, and Ch... stuff), Collagen, and Calcium. I guess those are supposed to help long term, so we will see.

Great! No vacation for me too, this summer :P
I'm cutting since January. My workout it's nothing spectacular, it's splitted in two days and I'm doing it at home for now. I will move to the gym, starting bulk, once my cut is finished (which would be on September, I hope).
At the moment, pain is something I feel here and there after weights workouts (I guess that's called DOMS, right?), so it's fine. Instead no pain during my runnings, just strain at the end of the week... but I guess it's normal when you run seven miles, 6 days a week... considering also that I have been a sedentary for all my life :D

Awesome, if you've been with it for 6 months, your chances of hurting yourself are probably pretty low. Yeah, some muscle soreness after the workouts is fine, as long as it is not extreme sharp pain. I also know what you are saying about feeling some strain at the end of the week from just cardio - my body is definitely not quite used to it! Let's hope it will get better . :)

Yep, fewer people but not less motivated! I'm not going on holiday yet either (I prefer to save my leave days up for late autumn or winter and then go for the sun:D) but I am very much looking forward to a quieter gym!!!:neener:

So good luck to you all!!!

Thanks all, and good luck to you too!

Come on people that haven't even updated with their plans yet, GET WITH THE PROGRAM! :D

Goodluck everyone, i'm taking a break this month (from challenges not from the gym) so i'll see you in August!

Bummer, sorry to hear that man! Do you know any good warmup/dynamic stretching excercises for the knees? I learned some really good ones for my shoulder in physical therapy. I am figuring there is gotta be something like that for the knees.

I'm all for pushing yourself - as long as you don't make your injury worse, right?

Also - are you taking any supplements? I started taking Triple Plex (Glucosomine, MSM, and Ch... stuff), Collagen, and Calcium. I guess those are supposed to help long term, so we will see.

As for stretching I just try and do some basic leg stretching and lunges to warmup. I try and do some strength exercises besides weightlifting for my legs too, which I use the physical therapy resistance bands.
Also for pushing myself, of course I dont make it worse :D

The only supps I take are a multi and whey protein.

Yep, fewer people but not less motivated! I'm not going on holiday yet either (I prefer to save my leave days up for late autumn or winter and then go for the sun:D) but I am very much looking forward to a quieter gym!!!:neener:

So good luck to you all!!!

Quieter gym is what I need. My work outs have been pushed to 5am and 7pm just so there is room for me to walk in there. There is really only one gym in my town (we're small) and it seems like every person that lives in this town is there between 6-7am and 5-6pm. I think I might push my 7pm workout to my lunch. I get two hours for lunch so it doesn't seem like a bad idea. Just wasn't sure if there was enough time between my am work out and then a lunch work out. We will see I guess. Trying that tomorrow.:gl:

Quieter gym is what I need. My work outs have been pushed to 5am and 7pm just so there is room for me to walk in there. There is really only one gym in my town (we're small) and it seems like every person that lives in this town is there between 6-7am and 5-6pm. I think I might push my 7pm workout to my lunch. I get two hours for lunch so it doesn't seem like a bad idea. Just wasn't sure if there was enough time between my am work out and then a lunch work out. We will see I guess. Trying that tomorrow.:gl:

For the summer I'm doing a full course load of university correspondence courses. Luckily, this allows me to go at the quietest time of day; just after lunch.

I go to Goodlife and the difference between peak time and quiet time is amazing.

Hi guys! Good luck with day 3!

I'm loving the empty school gym right now. I can't seem to manage to get to the gym before 8pm for a 9pm close, which usually means that I'm stuck wrestling away weights from a gaggle of LSE boys to men (including my special favorite, who comes every day and wears a shirt that says, "pussy hunter" with a picture of a spear... oOhh, the drama). At that time in the summer it's dead quiet. Me and the girls on the treadmill machines.

I've been fooling myself with my calorie requirements, folks. Why did a 130pd girl think she couldn't drop lower than 1500-1600 and still retain lean mass? I'm a fool. Wish me luck at ruling the new 1400 calorie rule with an iron fist.

Hey Riser! I was checking out your profile today and noticed your strawberry-enhanced protein smoothies. Dude! Why have I been sitting and casually adding strawberries to my oatmeal and cereal, but protein shakes never occurred to me???

Let's rock week one solid, friends. On to day 4.

Question for you all.

I've just picked up a nice shiny used bike and will be biking into school (hopefully) fairly often - about a 30min ride. Given that I'm new at this, do you think it would be a mistake to do my lower body workout on day's that I've pedaled in? Keep in mind that I'd be biking in the morning and not working out until around 7 or 8 at night... ??

I've been separating my cardio and weights, but if I start biking I'm going to be thinking of it (and planning accordingly) as transportation, not "cardio." Wondering how much I need to take it into consideration given that I'm not really used to the biking work.

Wondering how much I need to take it into consideration given that I'm not really used to the biking work.
You'll be fine. As long as you're consistent a bike ride to work in the morning won't kill your workouts.

Question for you all.

I've just picked up a nice shiny used bike and will be biking into school (hopefully) fairly often - about a 30min ride. Given that I'm new at this, do you think it would be a mistake to do my lower body workout on day's that I've pedaled in? Keep in mind that I'd be biking in the morning and not working out until around 7 or 8 at night... ??

I've been separating my cardio and weights, but if I start biking I'm going to be thinking of it (and planning accordingly) as transportation, not "cardio." Wondering how much I need to take it into consideration given that I'm not really used to the biking work.

I never thought of biking to and from work and around town as anything else than transportation. Even though I like to speed up quite a bit I can't compare it to a good cardio session, there are just too many red lights, dogs, pedestrians, cars, etc. around to let me cycle in a way that would get my heart rate to a decent level consistently. I do see it as a very nice addition to a healthy lifestyle though.

Good luck to cycling back home after an intensive leg session at the gym - in my experience it takes a bit longer than usual :D

Question for you all.

...Given that I'm new at this, do you think it would be a mistake to do my lower body workout on day's that I've pedaled in? Keep in mind that I'd be biking in the morning and not working out until around 7 or 8 at night... ??

I've been separating my cardio and weights, but if I start biking I'm going to be thinking of it (and planning accordingly) as transportation, not "cardio." Wondering how much I need to take it into consideration given that I'm not really used to the biking work.

I think it really depends on how hard and how long is your ride to school and back is. If it's hard enough and long enough, you really should think of it as cardio. If you look at the doordude's transformation story, his only cardio was walking. And he looks great. So if you ride on a level paved surface for 5-10 minutes - then it's transportation. If it's more like 30 minutes and there are some hills - I would say it really is cardio.

I ride my bike to work, and I have a 30 degree incline for about 1 mile on my way to work. I have to stop about 5 times before I get all the way up that incline, and it is harder than any of my cardio workouts (whether HIIT or LIIS). Going back is pretty easy, but I make sure to put my bike in high gear to make the pedaling as hard as possible, and it still takes me good 30 minutes. By the time I get home, I am not quite as tired as in the morning, but I am still all sweaty. I haven't worn a heart rate monitor on my rides yet, but I will the next time I ride. In fact it's so intense, I can only handle it twice a week (although I do cardio in one form or the other 4-6 times a week, including HIIT workouts now).

To make a long story short - my bike ride to work counts as a HIIT workout (about 4.5 miles, takes about 40 mins) My bike ride home counts as a LIIS workout. (Same distance, but takes only 30 mins, and it's either downhill or flat surface).

As far as combining cardio and weights - I don't see a problem. You normally don't want to do HIIT + weights together, although John Stone very successfully violated that principle during his initial 6 months cut (not to say it's the right thing to do). Combining LIIS cardio + weights should be fine according to just about anybody. Especially if you have a decent break between your workouts.

I actually do my legs on the days I ride my bike after my ride home. That way my legs are warmed up very nicely, and my leg workout goes very well. It may be just a tiny bit too much.

I ride my bike to work, and I have a 30 degree incline for about 1 mile on my way to work. I have to stop about 5 times before I get all the way up that incline, and it is harder than any of my cardio workouts (whether HIIT or LIIS).

ok, I should mention that where I live the only hills are the dunes :lol:

and maybe I'm just too much addicted to the runner's high....anything else other than running just doesn't give me that fantastic feeling so I tend to not think of it as "real" cardio :confused:

For the summer I'm doing a full course load of university correspondence courses. Luckily, this allows me to go at the quietest time of day; just after lunch.

I go to Goodlife and the difference between peak time and quiet time is amazing.

I know what you mean about quiet time making the difference. I have noticed a lot. Plus the added bonus of not having to weight for a machine or a bench what have you...I can have one station set up for me alternating stations and I don't have to worry about someone coming along behind me and screwing everything up.

I tried having my work outs in the morning at 5 and then again at 12 noon but I wasn't feeling as up later in the day. So I think I'm going to stick to my 5 am cardio and my 7 pm weights. Just seems to work better for me.

Question for you all.

I've just picked up a nice shiny used bike and will be biking into school (hopefully) fairly often - about a 30min ride. Given that I'm new at this, do you think it would be a mistake to do my lower body workout on day's that I've pedaled in? Keep in mind that I'd be biking in the morning and not working out until around 7 or 8 at night... ??

I've been separating my cardio and weights, but if I start biking I'm going to be thinking of it (and planning accordingly) as transportation, not "cardio." Wondering how much I need to take it into consideration given that I'm not really used to the biking work.

Well, from personnel expereince I never had a problem with my work outs and biking to work. However my ride was short about 15 min in and 15 min home. I did my work outs at the time during my lunch hour so I didn't notice a problem. I would say go for it and if anything you will probably lean out faster. Just in my opinion though.

Hope it helps.;)

Thanks for all the feedback, guys. I'm adding the biking in but keeping my regular cardio sessions going... don't think it can hurt, and it's not so much that I'm going to exhaust myself or get injured. I'll keep you posted.

Thanks for all the feedback, guys. I'm adding the biking in but keeping my regular cardio sessions going... don't think it can hurt, and it's not so much that I'm going to exhaust myself or get injured. I'll keep you posted.

Hope everything works out great for you. I'm sure it will.
:tucool:

hi guys!
I have a question: does any of you use tanita's scales for measuring body fat?

If any of you are needing inspiration for lifting sessions this week, just remember that you'll need every ounce of strength you have to beat this whippit (http://www.canada.com/victoriatimescolonist/story.html?id=67f15c17-2717-4022-bb76-1b982456e793&k=94653) in a tussle:



Baby's got herself all genetically mutated!

hi guys!
I have a question: does any of you use tanita's scales for measuring body fat?

I just bought one and started using it a week ago.... I never measured my bodyfat before (at least regularly) so I'm still learning how to use it...

Yesterday I was a total bum! I went to a concert, I should have just planned a cheat

meal. Today is my planned cheat meal. I'm going to dinner at a place that pretty much just serves pasta dishes. This is a pre-pre-pre wedding celebration with some friends so I can't bail (since I invited everyone, and I have to eat... something). I'm going to try to find the healthiest thing on the menu and eat that.

hi guys!
I have a question: does any of you use tanita's scales for measuring body fat?

Hi Giuliano,

I've been using Tanita BF-680 for a few years. It's very easy, but I am not sure how precise it is. It is extremely sensitive to a number of factors, especially hydration and body temparature. On some days, especially if I am retaining water after a cheat day, my weight can be 2 pounds heavier than the day before, but my body fat reading will be 1-2 % lower than the day before. Also, in the morning it may read something like 27%, but after an intense workout it will read as low as 23% (I'm guessing because of higher body temparature and all the water I drink during the workouts). They tell you not to measure yourself after you just woke up or if you had a meal less than 3 hours ago. Considering that I eat every 3 hours, that means pretty much never :lol:

I finally got the same body fat monitor as John Stone uses (Fat Track Pro), and handheld Omron HBF-306. I find the 7-point body test a pain though, so I am thinking I am going to be using that like once a month thing. Omron seems to be a little more consistent throughout the day. All of them are within 3% of each other, which isn't too bad considering how high my current body fat is.

Tomorrow I am going for my first every hydrostatic body fat test (as in www.bodyfattest.com (http://www.bodyfattest.com)). $50 is a little steep, but that's the only place in town that does this, and re-test will be $35. I hope that will help me to establish a correlation with my other three body fat monitors :confused: Yep, I like to measure stuff. :nod:

... Without my cardio, I am gaining back weight...

Are you getting enough sleep? I noticed one of the things that matter for me about as much as diet and exercise is sleep. I need 8-10 hours a day. Sleeping 10 hours seems to be the most effective workout I can do. :tu:

Other than that, I'd think of adjusting my calories down (not that we are the same or I am qualified to give advice). Just a couple of thoughts. Keep sticking with it though, don't get discouraged (although it doesn't seem like you are).

... baking my own protein brownies instead: no sugar but still sweet PLUS protein.

Care to share the recepie? Sounds like those protein brownies were really good if you ended up overeating :) Sorry about the point you lost, but hey - it sounds like you are doing awesome overall, don't sweat it!

Care to share the recepie?

Actually, found the thread. http://forums.johnstonefitness.com/showthread.php?t=37612&highlight=brownies

Also, it looks like Any Whey by Optimum Nutrition will work really well for this. I might order some of it. The first batch will probably be with my current chocoloate protein power. Anyway, thanks for brining it up! I tried some protein brownies and cookies at Gold's Gym in Venice, CA a couple of years ago, and those tasted absolutely delicious! I could never stop thinking of them. I'll have to give that recipie a try.

Actually, found the thread. http://forums.johnstonefitness.com/showthread.php?t=37612&highlight=brownies

Also, it looks like Any Whey by Optimum Nutrition will work really well for this. I might order some of it. The first batch will probably be with my current chocoloate protein power. Anyway, thanks for brining it up! I tried some protein brownies and cookies at Gold's Gym in Venice, CA a couple of years ago, and those tasted absolutely delicious! I could never stop thinking of them. I'll have to give that recipie a try.

Yep, that's the recipe. I used coconut protein powder which I'm "working" on right now...it has a slight vanilla taste so it didn't interfere with the chocolate (there's vanilla extract in the recipe anyway). the amount of cocoa in the recipe makes sure that it has a strong overall chocolate taste. I have to say the brownies are quite nice - just don't leave them in the oven for too long otherwise they turn out to be a sandstorm :)

and about that point...ah well, shit happens but I got a bit scared because I have another five weeks to go and I already started fantasizing about all kinds of food that I would like to eat (crusty bread, cheese, cakes and what not). argh!!! :cry:but no, I'll hang in there!!!

Tomorrow I am going for my first every hydrostatic body fat test (as in www.bodyfattest.com (http://www.bodyfattest.com)). $50 is a little steep, but that's the only place in town that does this, and re-test will be $35. I hope that will help me to establish a correlation with my other three body fat monitors :confused: Yep, I like to measure stuff. :nod:

The hydrostatic test is supposed to be one of the precisest - I'm curious how it will turn out compared to the other methods, especially the calipers. Please let us know how it went!

Hi Giuliano,

I've been using Tanita BF-680 for a few years. It's very easy, but I am not sure how precise it is. It is extremely sensitive to a number of factors, especially hydration and body temparature. On some days, especially if I am retaining water after a cheat day, my weight can be 2 pounds heavier than the day before, but my body fat reading will be 1-2 % lower than the day before. Also, in the morning it may read something like 27%, but after an intense workout it will read as low as 23% (I'm guessing because of higher body temparature and all the water I drink during the workouts). They tell you not to measure yourself after you just woke up or if you had a meal less than 3 hours ago. Considering that I eat every 3 hours, that means pretty much never :lol:

I finally got the same body fat monitor as John Stone uses (Fat Track Pro), and handheld Omron HBF-306. I find the 7-point body test a pain though, so I am thinking I am going to be using that like once a month thing. Omron seems to be a little more consistent throughout the day. All of them are within 3% of each other, which isn't too bad considering how high my current body fat is.

Tomorrow I am going for my first every hydrostatic body fat test (as in www.bodyfattest.com (http://www.bodyfattest.com)). $50 is a little steep, but that's the only place in town that does this, and re-test will be $35. I hope that will help me to establish a correlation with my other three body fat monitors :confused: Yep, I like to measure stuff. :nod:


Hi Riser,
I've been using a Tanita 666 for 3 months now, and everything was fine till summer. When summer arrived and temperatures became higher, my water % started changing a lot from day to day... so one day the scale tells me I'm 12.5%bf, next day it tells me i'm 15%bf... so this makes me a bit crazy :D

I'm interested in the hydrostatic bf test too, so please, let us know the results :)

I've just finished reading Tom Venuto's "Burn the Fat, Feed the Muscles" book and I decided that carb cycling might solve the feeling of fatigue I've had in the last two weeks.
At the moment I arrive forceless at the end of the week, so I hope with this new routine my energy will be distributed better

I'll modify my diet this way:
Monday: .... 1400 cal - 30-45-25|C-P-F (no cardio, so low calories)
Tuesday: ... 2100 cal - 30-45-25|C-P-F
Wednesday: 2100 cal - 30-45-25|C-P-F
Thursday: .. 2800 cal - 50-30-20|C-P-F
Friday: ...... 2100 cal - 30-45-25|C-P-F
Saturday: .. 2100 cal - 30-45-25|C-P-F
Sunday: .... 2800 cal - 50-30-20|C-P-F

What do you guys think? Does any of you do carb cycling?

What do you guys think? Does any of you do carb cycling?

I don't do carb cycling, so I can't comment on that part. My diet isn't that advanced yet :) I am shooting for about 10x my body weight, eating about 6 meals/day. Right now it comes up to about 1800 calories / day with roughly 40/40/20 p/c/f macros. That works really well for me. I am loosing 1-2 lbs per week, I'm never hungry, and I always have tons of energy. Note though that I haven't been doing upper body for close to month now due to a shoulder injury, so my weight workouts are only legs and abs twice a week. I've been loosing weight pretty consistenly, and I don't seem to be loosing too much lean muscle mass, so I probably stick to this simple plan for a while unless I hit a long plato.

/* Disclaimer - theses are just some peronsal thoughts, for the most part I have no clue what I am talking about, these are just things that work for me */ I noticed in your workout plan that you don't have any rest/recovery days. I would probably add at least one complete rest day, especially if you are exhausted at the end of the week. Maybe even two rest days. I also would make sure that you are getting enough sleep. I find sleep to be as important as diet for my recovery and successfull fat loss. Also personally I would drop my calories a little and reduce my cardio a little if you body can't handle quite that much exercise. In general, your calories seem just a little too high for cutting to me. Since it sounds like you are loosing weight, it's probably due to the huge amount of cardio you put in. I am not saying what you are doing is wrong, it's quite possible what I am saying is wrong, but that's just what I would do.

Anyway - good luck with that! I just re-read your entry post, it sounds like you made an awesome progress this year, congrats! Whatever you are doing is working for you. :tucool:

Hi Riser,
I've been using a Tanita 666 for 3 months now, and everything was fine till summer. When summer arrived and temperatures became higher, my water % started changing a lot from day to day... so one day the scale tells me I'm 12.5%bf, next day it tells me i'm 15%bf... so this makes me a bit crazy :D


Yeah, I know what you mean. I just watch the trend, and take notice any time I see a new low number. If I see it go back up by about 2% the next day, I just ignore it (it typically will go back down the day after). So - ignore daily variations, watch the trend would be my advice.

I've just finished reading Tom Venuto's "Burn the Fat, Feed the Muscles" book and I decided that carb cycling might solve the feeling of fatigue I've had in the last two weeks.
At the moment I arrive forceless at the end of the week, so I hope with this new routine my energy will be distributed better

I'll modify my diet this way:
Monday: .... 1400 cal - 30-45-25|C-P-F (no cardio, so low calories)
Tuesday: ... 2100 cal - 30-45-25|C-P-F
Wednesday: 2100 cal - 30-45-25|C-P-F
Thursday: .. 2800 cal - 50-30-20|C-P-F
Friday: ...... 2100 cal - 30-45-25|C-P-F
Saturday: .. 2100 cal - 30-45-25|C-P-F
Sunday: .... 2800 cal - 50-30-20|C-P-F

What do you guys think? Does any of you do carb cycling?

Buongiorno Giuliano,

I also don't have any experience with carb cycling but recently read an article I saw on T-Nation and decided to give it a go after I finish with my current training cycle. please let us know how it goes! :tu:

I have to say that when I read your posts during last week I was thinking to myself that you are demanding a lot of your body...no rest days and so much extended cardio with only 2000-2200 calories. no wonder you were tired!!! I used to do an hour of intensive cardio 5-6 times a week until about half a year ago and ate about the same amount of calories (mostly from carbs:eek:) - but I'm a woman of 161cm and 50-something kilos!

If any of you are needing inspiration for lifting sessions this week, just remember that you'll need every ounce of strength you have to beat this whippit (http://www.canada.com/victoriatimescolonist/story.html?id=67f15c17-2717-4022-bb76-1b982456e793&k=94653) in a tussle:



Baby's got herself all genetically mutated!

That reminds me of the mutant dogs from the Hulk movie.

As I mentioned, I went in for a hydrostatic body fat test yesterday. I was pleasantly surprised that it matched up very closely with my other body fat monitors.

The test results were 26.1%.

Believe it or not, yesterday morning my Tanita BF-680 scale showed exactly 26.1%. Wow. Of course today it's showing 26.7%, which is a pretty normal variation for it (I've seen worse). 26.1% was the lowest number in about a week that my scale showed (with the highest number of 28% that it showed once, most other numbers were just over 26%). So it seems that first thing in the morning it's just a little high.

My Omron handheld body fat monitor shows around 24.2-24.4% body fat. That one is a little low.

I haven't tried yet the FatTrack Pro monitor - no time this morning, will try it tomorrow. It measured me at around 27.5% about two weeks ago, so I am guessing I should be around 26% now.

The only test that makes no sense to me whatsosever is HealthCentral calculator. My waste is 38, hips 39 (can't remember forearm and wrist by heart). My body fat comes up to about 18% according to their numbers. I am using myotape to measure myself. I must be doing something very wrong I guess, but I am not sure what. Do any of you guys use that one successfully?

Anyway - if you have any decent body fat monitor at home, you are probably within 2-3% of the real number. I guess it's not that bad, especially for me with 26% body fat (ouch!). It obviously matters if you are trying to get into single digits.

Hey k3vb0,

Small world. I'd lived in Arvada for 6 years (Sheridan & 80th). How's the weather over there? ;)

Hey k3vb0,

Small world. I'd lived in Arvada for 6 years (Sheridan & 80th). How's the weather over there? ;)

It's been hot (high 90's) for the last few weeks, but rained yesterday so it cooled down to the high 70's. Back into the 80's/90's for the next few days. Stay tuned for more AccuCast Radar weather reports.

How are things in Seattle? Quite the departure from the desert like environment of Colorado to the humid climate there.

How are things in Seattle? Quite the departure from the desert like environment of Colorado to the humid climate there.

It was actually 92F today :D

Hey everyone, just looking for some advise. I play in a fast pitch softball league for my city. I have either 1 game and 1 practice a week or I have 2 games. I'm a catcher so I'm up and down a lot. Should I move my leg work outs to the weekend (Sat) to give them time to rest or should I keep them in my regular schedule. I don't feel to over worked but I can tell they are more tired the next day than normal. Any advice?

GOAL: Fat Loss
July 12 - Planning HIIT cardio for today. Body fat showed 25% this morning! (New low for me).

Hey, congrats! :cool:

Hey, congrats! :cool:

Thanks! :) Still way high, but that's down from 32% I was back in April, so that's decent progress.

Looks like you are doing pretty good yourself. 30" waist, huh? Wow. How tall are you?

Hello everybody, I am going to have to withdraw from the July challenge as my knees have been acting up, and doctor says its time for surgery. Its about a 3 month wheelchair recovery and 3 months of intense Physical therapy. Im very dissapointed but am hoping this fixes my knees. I want to wish everyone luck and I hope you reach your goals!

Looks like you are doing pretty good yourself. 30" waist, huh? Wow. How tall are you?

5'11. But keep in mind that measurement is the thinnest part of my abdomen, and not where I wear my pants.

I'm just trying to get those abs to come out. Right now the top four come out in juuuust the right light....

Hello everybody, I am going to have to withdraw from the July challenge as my knees have been acting up, and doctor says its time for surgery. Its about a 3 month wheelchair recovery and 3 months of intense Physical therapy. Im very dissapointed but am hoping this fixes my knees. I want to wish everyone luck and I hope you reach your goals!

That's a bummer, sorry to hear that man! I remember you saying you had problems, but this really sucks. How did you injure them? Or was that a progressive thing?

In either case - I hope your surgery and recovery goes well, and you'll be back to working out in no time. Meanwhile - you can always do upper body, right? Yep, I am serious. We expect you back here!!!

5'11. But keep in mind that measurement is the thinnest part of my abdomen, and not where I wear my pants.

I'm just trying to get those abs to come out. Right now the top four come out in juuuust the right light....

Nice! You are gonna have to post the before and after pictures.

Nice! You are gonna have to post the before and after pictures.

Oh I will.

My current 12 week cut ends about August 20th. I'll upload pictures of both this more hardcore 12 week cut and all the cutting I've ever done. I'm not saying anything about stats until I finish up though. :cool:

That's a bummer, sorry to hear that man! I remember you saying you had problems, but this really sucks. How did you injure them? Or was that a progressive thing?

In either case - I hope your surgery and recovery goes well, and you'll be back to working out in no time. Meanwhile - you can always do upper body, right? Yep, I am serious. We expect you back here!!!

Thank you, I am pretty dissapointed but It will work out for the best. I have whats known as Patella-femoral tracking disorder which pretty much makes your kneecaps fall out of the knee joint and wobble around. As far as Ive been told it develops while you are young and the severity depends on your bone growth. Anyways thanks for the kind words and I will be back!

So this morning I finally had enough time to re-test myself with FatTrack Pro using the 7-point test. Amazingly, it came up to 25.1, which correlates very well with all my other measurements (hydrostatic test showed 26.1 last Monday, after which I lost another 2 lbs, so 25.1 should be right on the money now). It seems almost like magic - randomly measuring skin folds and then getting a meaningful number. :lol:

Anyway - according to that, and the included Composition Tracker software, from June 16th to July 14th I lost 6.19 lbs of fat and 0.41 lbs of lean mass. (No lean mass growth since I am not doing upper body due to an injury). I am pretty happy with the results. :tu: The challenges are really helping. Let's keep them going!!!

How's everyone else doing? Are you guys hitting your numbers?

How's everyone else doing? Are you guys hitting your numbers?

Hope so...

Weigh in and pictures are tomorrow. :scared: If I'm not down by at least half a pound I'm going to have to keep my next refeed clean.

But I should be alright - at least that's what the mirror tells me. And frankly, at this point, even a completely clean, monitored refeed sounds so goddamn good right now. #($@*, all I want is a nice, big, hot bowl of oatmeal. Or even a giant egg white omelet with TONS and TONS of veggies. Mmmmm.... :eat:

How's everyone else doing? Are you guys hitting your numbers?

I've had a bit of a disappointing reading yesterday :doh:I know I'm trying the impossible - to lose bodyfat and increase a certain amount of strength at the same time - but I thought it should be possible after all....I lost hardly any bf since I started my cycle 6 weeks ago, stayed on the same weight but did get some ok results on the tape measurements (e.g. increase on chest and decrease on hips)....I'm not too sure what it all means...and the last two weeks or so have been terribly difficult mentally... argh!!!:bang:

Hope you guys get results that are a bit more encouraging than mine!

Quoting myself because...


Weigh in and pictures are tomorrow. :scared: If I'm not down by at least half a pound I'm going to have to keep my next refeed clean.


...somehow I dropped 3 lbs and my pictures looked fucking awesome. I almost want to eat the EXACT same things on my next refeed. I won't though, because I never got around to eating a giant bowl of oatmeal and that is totally going to be my PWO meal next time around.

ONE WEEK!

...somehow I dropped 3 lbs and my pictures looked fucking awesome. I almost want to eat the EXACT same things on my next refeed. I won't though, because I never got around to eating a giant bowl of oatmeal and that is totally going to be my PWO meal next time around.
ONE WEEK!

NICE!!! :tucool:

So you exceeded your goal minimum (1/2 lbs) by 6 times, huh? That's pretty awesome! Way to go!

I've had a bit of a disappointing reading yesterday :doh:...

Hmmm... It sounds like you are doing everything right. Dunno... Is someone else is measuring you? How are you getting your body fat reading? (calipers?) There is always a possbility of an error there I guess. Or you may have been bloated that particular morning. My water retention goes up and down quite a bit (yep, I do eat too much salt), so I know my body fat measurements are up and down a lot on my BIA tests. I just keep track of it daily and note each new low number. Otherwise you probably hit a temporary plato. Maybe a new workour routine is in order? According to some stuff I've read (e.g., "The Book of Muscle"), you have to change your workout program every 3 weeks. At least something in it - reps/set/tempo/exercises/order of excercises, etc.

Hmmm... It sounds like you are doing everything right. Dunno... Is someone else is measuring you? How are you getting your body fat reading? (calipers?) There is always a possbility of an error there I guess. Or you may have been bloated that particular morning. My water retention goes up and down quite a bit (yep, I do eat too much salt), so I know my body fat measurements are up and down a lot on my BIA tests. I just keep track of it daily and note each new low number. Otherwise you probably hit a temporary plato. Maybe a new workour routine is in order? According to some stuff I've read (e.g., "The Book of Muscle"), you have to change your workout program every 3 weeks. At least something in it - reps/set/tempo/exercises/order of excercises, etc.

I also think I'm doing everything right - workout (I always mix up the exercises a bit), food and what not. I did all the measurements: calipers, tape and weight. the results are a bit of a mixed bag...and I only went down 0.6% bf!!! but then that makes me wonder again how accurate it is? I'm having a 4-point test done (by an ex-figure competitor)...I always question this...how can reading the triceps, biceps, back and belly give a complete picture of my bodyfat? I'm the typical woman with most fat concentrated between the hips and knees!!! also, I put on a centimeter on my upper leg and butt which is what is bothering me most.... of course there are some good points too, weight the same, increase in some areas where I wanted to and decrease in others.

after some thinking and discussing this with my training partner/coach/boyfriend (3 in 1 - very handy :D), I decided not to make any changes but to finish off the cycle and then draw the conclusions for the next one. first of all, I think you need to give it time (I'm not trying to drastically lose fat and am not eating calories accordingly) and secondly if I change it around too fast I won't know afterwards what did work and what didn't. Patience is what I need! Since I don't need to lose a great amount of fat I guess I have the time to do this.

Caruthias, congratulations!!!:claphigh: I'm very envious of your results!!! it's fabulous when hard work and sweat pays off :nod:

Caruthias, congratulations!!!:claphigh: I'm very envious of your results!!! it's fabulous when hard work and sweat pays off :nod:

Thanks :) It's probably a bit of water weight so we'll see where things stand next Monday.

I'm sure you're making progress with all the effort you're making. I'd say wait for your measurements next week :tucool:

Hello everybody, I am going to have to withdraw from the July challenge as my knees have been acting up, and doctor says its time for surgery. Its about a 3 month wheelchair recovery and 3 months of intense Physical therapy. Im very dissapointed but am hoping this fixes my knees. I want to wish everyone luck and I hope you reach your goals!

Sorry to hear about your knees but lets hope that you will be back in no time. :tu:

July 18 to July 22 Getting married/vacation -- no update


Congrats and enjoy your break!

Ehy guys,
sorry for having stopped the updates, but I've injured myself and I'm quite pissed off right now: I won't be able to run for 30 days... this suck so much...

Anyway I'm quitting the challenge.

Good luck everyone :)

Ehy guys,
sorry for having stopped the updates, but I've injured myself and I'm quite pissed off right now: I won't be able to run for 30 days... this suck so much...

Anyway I'm quitting the challenge.

Good luck everyone :)

That sucks. :(

But you don't have to quit. If you're injured it's not like you have to take a point off every time you don't run. Just keep going with what you got, adjust the plan, and then stick to the new plan.

That sucks. :(

But you don't have to quit. If you're injured it's not like you have to take a point off every time you don't run. Just keep going with what you got, adjust the plan, and then stick to the new plan.


Ehy, thanks for your words Caruthias :)
I know I could do that but it would not be the same anymore, try to understand me :P
I'll keep dieting and working out... and then on next month I'll be back on here with a new routine for August challenge :tu:

Ehy, thanks for your words Caruthias :)
I know I could do that but it would not be the same anymore, try to understand me :P
I'll keep dieting and working out... and then on next month I'll be back on here with a new routine for August challenge :tu:

No problemo - it was just a suggestion. :) You have to do what's best for you, and I can understand how it just wouldn't be the same without the running. I'd probably go crazy if all of a sudden I had to try and finish my cutting phase sans cardio.

Good luck! :tucool:

No problemo - it was just a suggestion. :) You have to do what's best for you, and I can understand how it just wouldn't be the same without the running. I'd probably go crazy if all of a sudden I had to try and finish my cutting phase sans cardio.

Good luck! :tucool:

Eheheh, thank you!

Hey giuliano,

Sorry to hear that you hurt yourself! I hope you get well soon.

I finally just got release by my phyiscal therapist to do upper body! :jumping: Needless to say I did my upper body workout yesterday. :tucool: (Very light weights though). I'll keep cranking it up till I get to where I was. I did continiue the 100 challanges when I hurt myself back in June (on June 9th actually), and my results weren't too bad at all. So I'd say the same thing as Caruthias - no need to quit! But hey, everybody should do what seems best to them.

Anyway - I am psyched to get back to doing all my lifting again (doing just the legs + abs sucked!), I'll try to keep updating.

Hey guys - we have only one week left! Let's keep it up! (Don't follow my example that is :lol:)