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

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

AUG 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]

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

AUG 4:

AUG 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. I want to be at 268 by October 3, with my next goal set after that.

COMMENT: 77 points in May's (http://forums.johnstonefitness.com/showpost.php?p=474261&postcount=42) challenge, 91 in June's (http://forums.johnstonefitness.com/showpost.php?p=488556&postcount=25). 93 in July's (http://forums.johnstonefitness.com/showpost.php?p=501756&postcount=5).

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. The cardio after weight training is subject to being tossed if I'm running short on time for the workout. I have gone to a weights and cardio/then just cardio split as so:

Workout 1: Biceps-shoulders, then 20-30 minutes of cardio.

Workout 2: 60 minutes of cardio on the fixed-handled elliptical.

Workout 3: Legs, then 20-30 minutes of cardio.

Workout 4: 60 minutes of cardio on the fixed-handled elliptical.

Workout 5: Chest-triceps, then 20-30 minutes of cardio.

Workout 6: 60 minutes of cardio on the fixed-handled elliptical.

Workout 7: Lower-upper back, then 20-30 minutes of cardio.

Workout 8: 60 minutes of cardio on the fixed-handled elliptical.

Then repeat. Basically, it means I weight train four days a week one week and three days one week. It's a schedule concession to my wife, who goes with me to the gym every other day and doesn't have as much to do as I do. So I do cardio on the days she's there, which means the day is shorter. Weight training plus cardio means about two hours in the gym and she doesn't have that much to do. I also reserve the right to take one day off a week if my schedule doesn't allow me to get in to the gym (doctor's appointment, gosh knows what else). Missing more than one day a week's a point.

MEAL SCHEDULE
Five or so meals per day. Monday-Friday and Sunday are roughly 2,400 or so calories (give or take 100 or so), with few carbs after my post-workout drink. Lotta chicken, little bit of natural peanut butter (yum!). Saturday features a cheat meal. Sunday always seems to wind up being not as clean as Monday-Friday because I'm off from work and liable to get into the cookies or chips at a whim. I usually keep to my calorie limit, but it throws my macros way off. I'm working on it. I deduct 1 point for going drastically over my limit (more than 100 calories), unless my cheat meal is involved. I'm planning to penalize myself if my cheat meal turns into a cheat day.

STARTING STATS
WEIGHT: 282.5 pounds
BODY FAT: 34.2 percent
ARMS: 16 inches
CALVES: 18.5 inches
CHEST: 46.5 inches
FOREARMS: 13.5 inches
HIPS: 48.4 inches
THIGHS: 27 inches
WAIST: 48.4 inches

END STATS
WEIGHT: 271 pounds
BODY FAT: 32.2 percent
ARMS: 16 inches
CALVES: 18 inches
CHEST: 45.5 inches
FOREARMS: 13.5 inches
HIPS: 46.9 inches
THIGHS: 25.5 inches
WAIST: 46.9 inches

DAILY LOG
Aug. 1: Legs. No time for cardio. Wearing leg workout. Just brutal, so I don't feel so bad about skipping the cardio. Kept under my calorie limit. 100 points.
Aug. 2: 60 minutes on the fixed-handled elliptical. Kept under my calorie limit. 100 points.
Aug. 3: Chest-triceps, then 30 minutes on the fixed-handled elliptical. Kept under my calorie limit. 100 points.
Aug. 4: 60 minutes on the fixed-handled elliptical. Didn't have as much "pop" as earlier workouts, but I did it. Had my cheat meal. 100 points.
Aug. 5: Lower-upper back, then 30 minutes on the fixed-handled elliptical. Calorie limit took a trouncing with a late-night cheat meal. Days at home are tough, because I just grab what I want without thinking. Plus it's late in the week, so my self-control is at its lowest. Wah, wah, wah. 99 points.
Aug. 6: Biceps-shoulders, then 30 minutes on the fixed-handled elliptical. Wife skipped going to the gym because of a cold, so I went with a weight workout instead of just doing the elliptical. She isn't going on Aug. 7, either, so I'm thinking of doing my leg workout. I dunno. Kept under my calorie limit, bad headache and all. 99 points.
Aug. 7: Legs, then 30 minutes on the fixed-handled elliptical. Kept under my calorie limit. 99 points.
Aug. 8: 60 minutes of cardio on the fixed-handled elliptical. Kept under my calorie limit. 99 points.
Aug. 9: Chest-triceps, then 30 minutes of cardio on the elliptical. Late-night cheat put a whompin' on the calorie limit - I have a bad feeling this may be a bad month unless something good happens soon. 98 points.
Aug. 10: Upper and lower back, then 30 minutes total on two ellipticals. Better day nutritionally - stayed under my calorie limit. 98 points.
Aug. 11: 60 minutes of cardio on the ellipticals, then some ab exercises. Had my cheat meal. 98 points.
Aug. 12: Struggling through a very crappy cold. Didn't have it in me to go to the gym, so we'll count this as an off day. I don't feel like trying to count calories and all that. so I'll take a point off for that. 97 points.
Aug. 13: Still struggling with a cold. We'll count today as this week's off day. Didn't keep up with calories, too sick. 96 points.
Aug. 14: Took another day off from the gym and counting calories. 94 points.
Aug. 15: Three days off from the gym + four days of not watching what I eat = six pounds gained this week. Ouch! Back in the gym for the first time in a while today, did 60 minutes of cardio on the fixed-handled elliptical. Kept under my calorie limit. 94 points.
Aug. 16: Biceps-shoulders, then 30 minutes of cardio on the fixed-handled elliptical. Workout schedule's gonna be a bit strange with doing an early-week bodypart so late in the week. Might take me a while to get back on track after a few days off. Really hit the biceps well. Kept under my calorie limit despite nagging headache. 94 points.
Aug. 17: Didn't make it to the gym. Stupid day. Not happy about it at all. Did keep under my calorie limit. That's still a point. Not happy with how this month has gone at all. 93 points.
Aug. 18: Legs, then 30 minutes of cardio on the fixed-handled ellpitical. Kept under my calorie limit. 93 points.
Aug. 19: 53 minutes (long story) on the fixed-handled elliptical. Kept under my calorie limit. 93 points.
Aug. 20: Chest-triceps, then 30 minutes on the fixed-handled elliptical. Good workout. Kept under my calorie limit. 93 points.
Aug. 21: 60 minutes on the fixed-handled elliptical. Late cookies sank my nutrition battleship. Bad night. Am most likely eating my week's cheat meal Wednesday instead of Saturday, but we'll see. This whole thing's getting old, old, old. 92 points.
Aug. 22: Seven pounds of weight loss for the week bolsters the ol' enthusiasm quite a bit, plus it puts me below where I was before last week's insane weight gain. Lower-upper back, followed by 30 minutes on the elliptical. Grindy workout was necessary because I did have my cheat meal for the week, several pieces of really not-that-good pizza (but it was free, crucial because I'm broke) and some really good frult. So if I cheat and go over my calorie limit for the rest of the week (through Sunday), that's a point, but for now, we're staying pat at 92 points.
Aug. 23: 60 minutes on the elliptical, then a couple of ab exercises. Stayed under my calorie limit. 92 points.
Aug. 24: Biceps-shoulders, then 30 minutes on the elliptical. Stayed under my calorie limit. 92 points.
Aug,.25: 60 minutes on the elliptical, then a couple of ab exercises. Didn't fool with counting calories - I'd say all the peanut butter cookies my stepson made that I ate were definitely counter to a calorie limit. 91 points.
Aug. 26: Legs, then 14 minutes of HIIT on the stationary bike, just for something a little different. Didn't fool with counting calories again. 90 points.
Aug. 27: Chest-triceps, then 30 minutes on the elliptical. Stayed under my calorie limit. 90 points.
Aug. 28: Lower and upper back, then 10 minutes on the elliptical (long story) and 20 minutes HIIT on the stationary bike. Despite my nutritionally distastrous weekends of late, I keep dropping weight - 5 pounds this week. Stayed under my calorie limit. 90 points.
Aug. 29: Too many other things to do = day off from the gym. Back at it Thursday. Kept under my calorie limit. 90 points.
Aug. 30: Biceps-shoulders, then 30 minutes on the elliptical. Kept under my calorie limit. 90 points.
Aug. 31: Legs, then 30 minutes on the elliptical. Kept under my calorie limit. Finished with 90 points during a wacky, wacky month.

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

CURRENT STATS
WEIGHT: 181.6 lbs.
BODY FAT: 10.3%
ARMS: 14.75"
CALVES: 15"
CHEST: 41.75"
THIGHS: 24"
STOMACH: 33.75"

DAILY LOG

Aug 1: I started prepping foods for the week 100 points (http://forums.johnstonefitness.com/showpost.php?p=515527&postcount=666)
Aug 2: Man my lucky charm must of been working 100 points (http://forums.johnstonefitness.com/showpost.php?p=515824&postcount=673)
Aug 3: Some bad luck with a silver lining 100 points (http://forums.johnstonefitness.com/showpost.php?p=516064&postcount=675)
Aug 4: All in all, not the best behavior so early into the month :rolleyes: 99 points (http://forums.johnstonefitness.com/showpost.php?p=516325&postcount=679)
Aug 5: What a great weekend of perfect weather 99 points (http://forums.johnstonefitness.com/showpost.php?p=516498&postcount=683)
Aug 6: I really should check the weather before I ride my bike 99 points (http://forums.johnstonefitness.com/showpost.php?p=516747&postcount=684)
Aug 7: 20 minutes of HIIT cardio plus some dynamic stretching 99 points (http://forums.johnstonefitness.com/showpost.php?p=517030&postcount=687)
Aug 8: Last night I had a bit of a slip up :rolleyes: 97 points (http://forums.johnstonefitness.com/showpost.php?p=517477&postcount=695)
Aug 9: Today went very well 97 points (http://forums.johnstonefitness.com/showpost.php?p=517834&postcount=704)
Aug 10: Today I finished the first cycle of HTS 97 points (http://forums.johnstonefitness.com/showpost.php?p=518189&postcount=711)
Aug 11: It appears that my vacation has already started :blank: 94 points (http://forums.johnstonefitness.com/showpost.php?p=518458&postcount=715)
Aug 12: Today was pretty uneventful 94 points (http://forums.johnstonefitness.com/showpost.php?p=518570&postcount=716)
Aug 13: More like a runaround Monday 94 points (http://forums.johnstonefitness.com/showpost.php?p=518862&postcount=719)
Aug 14: The car's almost all packed for our trip :tu: 93 points (http://forums.johnstonefitness.com/showpost.php?p=519152&postcount=723)
Aug 18: Able to get online via an unsecured wireless connection :claplow: 90 points (http://forums.johnstonefitness.com/showpost.php?p=520327&postcount=728)
Aug 19: We arrived home just a few hours ago 90 points (http://forums.johnstonefitness.com/showpost.php?p=520526&postcount=729)
Aug 20: Really could of de-stressed myself by hitting the weights 90 points (http://forums.johnstonefitness.com/showpost.php?p=520705&postcount=732)
Aug 21: This is just the beginning 90 points (http://forums.johnstonefitness.com/showpost.php?p=521052&postcount=735)
Aug 22: Against my better judgement I decided to workout 90 points (http://forums.johnstonefitness.com/showpost.php?p=521269&postcount=740)
Aug 23: I had my hands full 90 points (http://forums.johnstonefitness.com/showpost.php?p=521610&postcount=744)
Aug 24: I really have to be extra careful today/tonight 90 points (http://forums.johnstonefitness.com/showpost.php?p=521829&postcount=747)
Aug 25: It was bound to happen :doh: 88 points (http://forums.johnstonefitness.com/showpost.php?p=522160&postcount=749)
Aug 26: I knew I would get roped into something 88 points (http://forums.johnstonefitness.com/showpost.php?p=522272&postcount=750)
Aug 27: Ahh, the tranquility of the office 88 points (http://forums.johnstonefitness.com/showpost.php?p=522488&postcount=751)
Aug 28: I witnessed the lunar eclipse and took it as a sign 88 points (http://forums.johnstonefitness.com/showpost.php?p=522836&postcount=753)
Aug 29: Slowly getting back to normal 88 points (http://forums.johnstonefitness.com/showpost.php?p=523135&postcount=756)
Aug 30: Out to eat for dinner :drool: 86 points (http://forums.johnstonefitness.com/showpost.php?p=523437&postcount=757)
Aug 31: It's just the beginning of the Labor Day 86 points (http://forums.johnstonefitness.com/showpost.php?p=523745&postcount=761)

http://www.bevel.it/js_forum/august_header2.jpg


COMMENT: I've injured myself last month because I've exaggerated with running and I had to stop cardio. Now pains seem to have gone and I'm gonna train more smartly because I don't want them to come back.
This month I demand myself 100% consistency. There will be no excuses: if I injure my legs, I won't stop doing cardio like I did last month (which lead to fat gain...), cos this time I have a bike as an alternative.
Each week I'll be tracking my progress with tanita scale and with a tape.

WORKOUT SCHEDULE
3 days Weight Training
+ Cardio (A mix of running, HIIT on stationary bike, MISS on stationary bike)

MEAL SCHEDULE
6 meals per day - Carb Cycling (3 days low-carb | 1600 cals + 1 day high-carb | 2100 cals)
Edit (9th August): I think my weight is coming off too fast. I'm gonna increase my intake a little, let's see how it goes:
Carb Cycling (3 days low-carb | 1750 cals + 1 day high-carb | 2250 cals)

MEASUREMENTS
http://www.bevel.it/js_forum/jsf-stats.jpg
http://www.bevel.it/js_forum/bf_aug2.jpg
http://www.bevel.it/js_forum/weight_aug2.jpg
http://www.bevel.it/js_forum/abdomen_aug2.jpg
http://www.bevel.it/js_forum/hips_aug2.jpg
http://www.bevel.it/js_forum/waist_aug2.jpg

DAILY LOG

AUG 01 [-0 pts | 100 points]: Had all my planned meals and did cardio in the morning (35' Fasted MISS with stationary bike) and weight training in the afternoon.
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 2097 cals - C. 42,7 | P. 33,4 | F. 23,9

AUG 02 [-0 pts | 100 points]: 11 km fasted run in the morning and some HIIT on stationary bike in the afternoon. Diet was spot on.
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 1620 cals - C. 30,3 | P. 39,6 | F. 30,1

AUG 03 [-0 pts | 100 points]: Had all my planned meals and did cardio in the morning (35' Fasted MISS with stationary bike) and weight training in the afternoon. Note to self: YOU SUCK @ PUSH-UPS MAN! :bang:
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 1546 cals - C. 32,2 | P. 39,7 | F. 28,1

AUG 04 [-0 pts | 100 points]: Diet was spot on. Cardio: 5x1000 run in the morning (very fun indeed) and HIIT on stationary bike in the afternoon.
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 1653 cals - C. 30,0 | P. 38,4 | F. 31,6

AUG 05 [-0 pts | 100 points]: Wonderful refeed day: lots of carbs for my poor brain. Lots of cardio too: 35' Fasted MISS with stationary bike in the morning, 4 km run after lunch and weights lifting in the evening.
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 2085 cals - C. 47,9 | P. 31,1 | F. 21,0

AUG 06 [-0 pts | 100 points]: Fasted 11 km run in the morning: I burnt a hell lot of calories, so I raised my intake of a couple of hundreds, to prevent my final balance to go under 1000 cals. In the afternoon I did some HIIT on stationary bike.
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 1809 cals - C. 31,7 | P. 39,3 | F. 29,1

AUG 07 [-0 pts | 100 points]: Cardio: 35' MISS with stationary bike in the morning. Everything fine with meals... in the afternoon I started craving for some "junk carb", but I managed to ignore the calling and after one hour the need for them was gone. :nod:
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 1701 cals - C. 28,7 | P. 40,7 | F. 30,6

AUG 08 [-0 pts | 100 points]: Quite heavy lifting today: a bit of soreness in triceps and shoulders. Spot on diet.
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 1519 cals - C. 29,3 | P. 41,4 | F. 29,4

AUG 09 [-0 pts | 100 points]: Fasted 35' MISS with stationary bike in the morning and weights lifting in the afternoon. Today was a high-carb day :eat: :eat: :eat:. I started to increase the calories a little, let's see how it goes.
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 2256 cals - C. 44,6 | P. 30,5 | F. 24,9

AUG 10 [-0 pts | 100 points]: Fasted 11 km run in the morning and some HIIT on stationary bike in the afternoon. Had all my planned meals.
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 1745 cals - C. 29,3 | P. 39,7 | F. 31,0

AUG 11 [-0 pts | 100 points]: 35' fasted MISS cardio on stationary bike in the morning and weight training in the afternoon. Religiously respected my meals plan. :tucool:
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 1717 cals - C. 29,6 | P. 40,4 | F. 30,1

AUG 12 [-0 pts | 100 points]: 8 km fasted run in the morning and HIIT on stationary bike in the afternoon. I increased sprint time a little, was quite hard. Diet as planned.
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 1749 cals - C. 29,7 | P. 41,1 | F. 29,2

AUG 13 [-0 pts | 100 points]: High Carb day: I needed it. :drool: Cardio: 35' Fasted MISS on stationary bike. In the afternoon I lifted weights: I'm starting to enjoy shoulders' exercises. :bb:
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 2207 cals - C. 43,5 | P. 29,8 | F. 26,7

AUG 14 [-0 pts | 100 points]: 11 km fasted run in the morning, HIIT on stationary bike in the afternoon. Got all meals.
http://www.bevel.it/js_forum/food_icon.gifDiet: 6 meals - 1736 cals - C. 30,1 | P. 39,9 | F. 30,0

AUG 15 [-2 pts | 98 points]: All day long party. So guess what? I'm happy to take my first 2 points off :D

GOAL: Reduce Body fat and have atleast 90 points

COMMENT: Here we go for the first time


WORKOUT SCHEDULE
Monday: cardio 45-60 minutes
Tuesday: Upperbody ( chest,back and abs
Wednesday: Cardio 45-60 minutes
Thursday: Lowerbody ( legs, calfs, and abs
Friday: Cardio 60-45 minutes,
Saturday Light Cardio atleast 30 minutes
Sunday: Rest day but not a cheat day


MEAL SCHEDULE
4-5 meals per day. no more 400 cals each. Drink lots of water.


STARTING STATS
WEIGHT: 210
BODY FAT: 25-30%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 84-86 cm


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


DAILY LOG

AUG 1: Today has went very well. I had temptations (cinamen rolls) but i didn't take it. I had my meals and my workout was right so yeah i can't wait untill i hit 180 woohoo [100 points]

AUG 2: I missed a workout dang. My Diet was good today though :(. [99 Points]

AUG 3: Ok Today i did my workout but i didn't eat alot and what i ate wasen't too good dang i'm going to take 2 points off [97 points]

AUG 4: Ok Today was good my meals were just right so i didn't workout today because it a rest[97 points]

AUG 5: my weight this moring was 209 so yeah down a pound but weight changes all the time. MAn it buring hot outside today so yeah me and a couple friends are going down to the park and alittle bball. Ohh tomorrow i'm taking my younger cousins fishing oh how fun[97 points]

GOALS: Cutting. Staying above 95 pts. Getting myself back in to a workout routine.


COMMENT: I havent kept a steady workout routine for the last half year and my body shows it. Though, its not bad, but Ive gained about 10-15lbs and am noticeably weaker. I stay active since I play baseball and softball, but I also work full time and go to school full time which is pretty much my excuse for my slacking. My main focus with this challenge is to kick start myself back in to a workout routine and get back on my clean diet I was on half a year ago.


WORKOUT SCHEDULE
Monday: Weight Training (PM) - Chest/Back/Abs
Tuesday: Cardio/ABs (PM)/Calisthenics
Wednesday: Weight Training (PM) - Shoulders/Legs/Abs
Thursday: Cardio/Calisthenics (PM)
Friday: Weight Training (PM) - Biceps/Triceps/Abs
Saturday: Mild cardio (AM) 20-30 mins
Sunday: Baseball double header

Cardio: 30-40 minutes including mild High Intensity Intervals around the lake or Treadmill.
Some days go run the Mt. Trashmore circuit.

MEAL SCHEDULE
3 main meals per day. No more than 3 snack meals including 1 protien shake on Workout days.
Up to two cheat meals per week.


STARTING STATS
WEIGHT: 193
BODY FAT: 16.4% (Taken with Accu-measure-Not Accurate but I just needed an Idea of where im at.)
ARMS: R-15" L-14 3/4"
CALVES: R-16" L-16"
CHEST: 41.5"
FOREARMS: R-12.5" L-12"
HIPS: 40"
THIGHS: R-24.5" L-24"
WAIST: 38"


ENDING 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.)

AUG 1: I ate all my meals on time and did my workout [100 points]

AUG 2: Did my evening run with DOMS affecting the legs from the previous days leg workout. But they felt better after the run and feel pretty good right now. Got all my meals in and snacks included. [100 points]

AUG 3: Got all my meals in and my workout. [100 points]

AUG 4: Got all my meals in and one cheat meal. [100 points]

AUG 5: Won both games today in the sweltering HEAT! Got in my meals and the 2nd cheat meal of the week. [100 points]

AUG 6: Got all my meals and workout in. [100 points]

AUG 7: Missed run and had an unsheduled cheat snack. Was really tired when I got home from work. [98 points]

AUG 8: Got all my meals and workout in. My legs felt much better today than last week. Seems like I might be getting my strength back in them! [98 Points]

AUG 9: Was a good day. Legs were a little sore. [98 Points]

AUG 10: Got workout in, but missed the update. [97 points]

AUG 11: Got meals in. Good day. [97 points]

AUG 12: Good day other than the ice cream sandwhich, well actually, that was pretty good, too! [96 points]

AUG 13: Good workout. Got meals in. [96 Points]

AUG 14: Got meals and run in. [96 Points]

AUG 15: Got meals and Workout. [96 Points]

AUG 16: New York City Vac - No time for computer.

AUG 17: New York City Vac - No time for computer.

AUG 18: New York City Vac - No time for computer.

AUG 19: New York City Vac - No time for computer.

AUG 20: Missed Workout due to class and having to put the final touches on final paper - [95 Points]

AUG 21: Ate like crap for breakfast and lunch. [93 Points] There goes my goal to stay at 95 points of above!

AUG 22: All meals and Workout. [93 Points]

AUG 23: All meals, missed run. [92 Points]

AUG 24: Missed Update. [91 Points]

AUG 25: Missed Update. [90 Points]

AUG 26: All meals and baseball. [90 Points]

AUG 27: All meals and workout. [90 Points]

AUG 28: All meals and Softball. [90 Points]

AUG 29: All meals and Softball. [90 Points]

AUG 30:

AUG 31:

I have participated in 2 previous Challenges and am down 26.5 lbs to 178 lbs. since January. Pretty comfortable with my weight but not my B.F. %

STARTING STATS - January 1, 2007
WEIGHT: 204.5 pounds
BODY FAT: 34%

Stats - July 20, 2007
WEIGHT: 178 pounds
BODY FAT: 27%

End Stats - August 31, 2007
Weight: 171 lbs.
Body Fat: somwhere around 21 to 23 %

August 1, 2007
Looking forward to a great month. I took most of the summer off from the gym and my diet but managed not to gain any weight. This morning I was at 179.5. That is up a little from my July 20th weight, but I typically flucuate about 2 lbs. + or - on my scales. I hope to lose 8 lbs. this month and be hovering around 170. That is my goal. I have not weighed 170 in 8 years. Completed all meals as planned. Did not do my cardio.
lose 1 point
Total 99

August 2, 2007 -
Food should be easy today. I cooked several meals last night, so I should be good until the week-end. Meals went as planned completed 30 minutes of cardio and 20 minutes of weights. 0 points lost
Total 99

August 3, 2007 -
Tonight we are having my boys 4 and 5 year old birthday party. I am not a cake fan so that will be easy, but I will be hungry and the only thing at the party will be Pizza. That will be hard.
Total 99

August 4-5, 2007 -
I did not do well over the week-end and did not update. Taking a 5 point loss for Saturday and Sunday.
Total 94

August 6, 2007 -
disasterous - lose 2 points
Total 92

August 7, 2007 -
No Exercise (weights or cardio) lose 1 point
Total 91

August 8, 2007 -
No Cardio Lose 1 point
Total 90

August 9-12, 2007 -
Lose 5 points
Total 85

August 13, 2007 -
Meals went okay. Had a late meeting so no work out. lose 1 point.
Total 84

August 14, 2007 -
Tuesday was a good day for me. Treadmill 30 minutes. Chest and Biceps. No point loss. This new taxi schedule is killing me. My 5 year old started school so now I have to drop him off at school, then drop my 1 and 4 year old off at daycare and be at work by 8:00. My 30 minute commute just went to 1 hour. Bummer.
Total 84

August 15, 2007 -
Another good day. Cardio went great. I was even able to increase my time by 5 minutes with no problem. Meals went well. This taxi service is killing me.
Total 84

August 16, 2007-
I seem to be back on track. Weights, cardio and meals as planned. No Points lost.
Total 84

August 17, 2007 -
Meals went well no work out. Lose 1 point
Total 83

August 18, 2007 -
Worked in the yard all day.
Total 83

Sunday August 19, 2007 -
Good Day. Cardio and weights. No points lost.
Total 83

Monday August 20, 2007 -
Yesterday was my best day this month. The scales are finally starting to move again. I got off to a rough start, but I am determined to finish strong. I have 10 days to reach my goal.
Total 83

Tuesday Augst 21, 2007 -
Good day for me. Everything went as planned
Total 83

Wednesday August 22, 2007 -
Lifting weights just had not come together for me since I started this new way of life. I just felt like I was going through the motions, but last night was different. I spent some time mapping out a routine and last night was awesome. For the first time, I felt like I accomplished something with respect to weights. Cardio went well also.
Total 83

Thursday August 23, 2007 -
I realized last night I was hooked on this new lifestyle or as my wife says addicted. While I was waiting for my chilsdren to get to sleep, I fell asleep on the couch. When I woke up I was tired and sleepy and almost went to bed. Thank goodness I had already dressed for the Gym. I drove to the Gym in a fog. Once I got there and woke up I had a great work out. I left feeling really satisfied that I did not go to bed, but instead kept my commitment.
Total 83

Friday August 24, 2007 -
Meals went great. I don't work out on the weekends if I have a lot to outdoors and I was non stop this weekend.
Total 83

Saturday August 25, 2007-
Meals went as planned
Total 83

Sunday, August 26, 2007 -
Meals as planned. Awesome cardio workout. I could not believe the scales this morning.
Total 83

Monday, August 27, 2007 -
Another Good Day. I'm already starting to get bored on the treadmill so I have been fininshing up my cool down on the ellyptical. I suspect it will be awhile before I will be doing my cardio on the ellyptical.
Total 83

Tuesday, August 28, 2007-
I hate Tuesdays. My wife is going back to school and will not get home until 10:15 P.M. so I probably won't be going to the Gym. No Gym. Lose 1 point.
Total 82

Wednesday, August 29, 2007 -
Unscheduled cheat meal and no workout. Lose 2 points
Total 80

Thursday, August 30, 2007 -
Meals as planned. I did not make it to the gym
Total 79


Friday, August 31, 2007 =
It is hard to believe that a whole month has passed. I feel this challenge was fairly successful. Even though I missed my goal by 1 pound, I am satisfied with my weight loss. I only have myself to blame for the missed work outs and poor meal planning. These challenges really let you see how often you don't meat your daily goals that in turn prevent you from meeting your long term goals. I am much more excited about my B.F.% being in the teens very soon. I ended up at 171 lbs. for the month just 1 lb. shy of my goal. My B.F. is somwhere around 21-23%. See you in September.

In!

GOAL: Clean Bulking and getting ot the end of this Challange!


COMMENT: First ever bulking.. Wish me luck..


WORKOUT SCHEDULE
Monday - Chest and Delt Focus
Tuesday - Cardio 30 - 45 mins
Wednesday - Back and Leg Focus
Thrusday - Cardio 30 - 45 mins
Friday - Chest and Arm Focus


MEAL SCHEDULE
5 to 6 meals a day (Experimentation on the calories of the meals - Start at 2200cal a day)
Cheat meal every Saturday night

STARTING STATS
WEIGHT: 69 Kg
BODY FAT: 17%
ARMS: 10.5in
CALVES: 14.5in
CHEST: 36in
FOREARMS: 10in
HIPS: 34in
THIGHS: 19in
WAIST: 31.5in


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


DAILY LOG

[01 AUG] What a great start to the Challange! I missed my first breakfast into the challange by wrongly setting my alarm.. Im sooo good :P Everything else went smoothly though. Had a full on Back and Quad workout and I am sore already! Go Go Squats! Had 4 other small meals. Calories were at about 2200.. Ill start to vamp it up in a few days. -1 [99 Points]

[02 AUG] Eating and Cardio was a go.. although I would have rather have died than 30min on a cross trainer while suffering DOMS in the Quads.. lol -0 [99 Points]

[03 AUG] -1 [98 points] *Althought a rather excellent day - Got my workout done and ate well, I stuff it up by not posting! Yay :P*

[04 AUG]Quick Cardio session and a few decent meals. Had my Cheat meal tonight on the way home from Work -0 [98 Points]

[05 AUG]Rest Day, but ate ok and drank heaps of water -0 [98 Points]

[06 AUG]Great Chest/Delt workout in the morning, but missed 2 meals due to important appointments :( -2 [96 Points] not going very well am I..

[07 AUG]

*Due to a bad bad Flu, I am going to have to bow out of this months 100 point challange, as much as it disappoints me. Best wishes for those still competing and Ill try again in the next few months*

GOAL: Cutting


COMMENT: I'd like to reduce my bodyfat to 7% by the end of the month

WORKOUT SCHEDULE : 4 conditioning and 2 strength workouts per week

MEAL SCHEDULE
5 or 6 meals per day. Whole food nutrition only, 10 - 11 times lean body weight. 2 cheat days for the month....


STARTING STATS
WEIGHT: 170.2
BODY FAT:
WAIST: 32


END STATS
WEIGHT: 166.2
BODY FAT:
WAIST: 31.5

DAILY LOG

8/1/07 - Good start to the month - all meals and workouts done 100
8/2/07 - good day 100
8/3/07 - good day 100
8/4/07 - had one of my 2 cheats 100
8/5/07 - had a good day...did all my stuff.... 100
8/6/07 - good day! 100
8/7/07 - Did all things I needed to 100
8/8/07 - Good day 100
8/9/07 - good day 100
8/10/07 - you guessed it....good day 100
8/11/07 - good day, ate well and had a good workout 100
8/12/07 - did everything the right way 100
8/13/07 - was real hungry and tired today 100
8/14/07 - unscheduled cheat 99
8/15/07 - Had a great day..... 99
8/17/07 - oops forgot to update -1 today was great 98
8/18/07 - good day 98
8/19/07- good day 98
8/20/07 - great day! 98
8/21/07 - felt good today! 98
8/22/07 - good day 98
8/23/07 - good day 98
8/24/07 - good day today cheat tomorrow 98
8/25/07 - couldn't screw today up 98
8/26/07 - I drank so much wine -1 97
8/27/07 - back on track 97
8/28/07 - the end is near...of the month that is 97
8/29/07 - good day! 97
8/30/07 - good day 97
8/31/07 - good day 97

Was a great month! I lost 4 lbs and 1/2 inch on my waist.. going on a cruise today for 2 weeks ..... hope to not gain much weight. See you for the october challenge!

And hence, the information stuff...


GOAL: To lose fat, stay above 90 points and lose fat. I would also like to get back down into the 250's this month...I think I can do it.


COMMENT: I like long walks on the beach and puppies. I also like not being fat. That's good times. I miss that. Also, points will be deducted if I'm not in bed at 10pm during the week, except for late games on Wed.


WORKOUT SCHEDULE
Monday: Cardio
Tuesday: Upper Body
Wedensday: Cardio (Softball for part of the month)
Thursday: Lower Body or more Cardio...
Friday: Cardio
Saturday: Upper Body
Sunday: Probably rest, otherwise cardio...


MEAL SCHEDULE
6 Small meals a day, every 3 hours or so. I want to wrangle in my caloire intake, so I plan on tracking it and keeping it at or below a certian level. For the first week, I'll shoot for 2200 calories a day. I plan on reducing that to 2000 calories a week by the middle of the month. That way, by body can gradually adjust to lower calorie levels without shocking it and more than likely blowing my whole plan to hell in a week.

STARTING STATS
WEIGHT: 270
BODY FAT: HAHAHAHAHA all over
ARMS: 15"
CALVES: 19.5"
CHEST: 45.5"
FOREARMS: 12"
HIPS: 48.5"
THIGHS: 28"
WAIST: 47.5"


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


DAILY LOG

*Aug. 1st: Horrible night at the plate, but the other team kept me busy in left field. Ran all over the place... All meals hit and I'll be in bed before 10 tonight. (100 pts)
*Aug 2nd: 30 minutes on the elliptical tonight...still sweating. All meals done and I'll be in bed before 10 again tonight without problem. (100 pts)
*Aug 3rdToday was not my fault. Seriously. I arrived at job #1 at 6:30 this am, and worked until 2:30 pm. From there I went to job #2 which started at 3pm and is over in about a half hour at 11pm. Hence, no workout and I will not be in bed before 10 pm. However, I did walk up and down hills and stairs all day, so while not technially a workout, It's the best I could manage today. 10 pm goal is unrealistic as I really shouldn't sleep on the job. (100 pts)
*Aug 4th: Today, I got my upper body workout done, and ate most but not all of my meals, -1 for the missed meal. -1 more for lunch...costco hotdog...it bites back. Not in bed at 10 tonight because that's when my shift started. So, -2 points for today, grand total (98 pts)
*Aug 5th -1 point for missing a meal. Everything else went according to plan. (97pts)
*Aug 6th Well, it seems that cats on shelves above the computer are not so good. Say Bye-bye monitor. Hence, until a new one is purchased...hopefully this weekend, updates may be few and far between..
*Aug 7th -1 point for missing a meal. Workout was 30 minutes on the elliptical. (96 pts)
*Aug 8th Last games of the season and the bat finally comes alive. 7 for 8 in the last two games with a mess of singles and a triple. How we can score 19 runs and still lose is beyond me...we won the second game by at least that much though.(96 pts)
*Aug 9th 30 more minutes on the elliptical, missed another meal. (95pts)
*Aug 10th YaY a new monitor! I should be able to update again every day now that I can do it from home. Doing so from work or the apartment computers=no good. -2 points today, one for no cardio workout (guess I get do do one Sunday now) and one for Pizza for dinner. (93pts)
*Aug 11th I'm posting this one in the middle of the 11th because I know I'll not lose any points today. Got my weights in this morning (and how), and ate 3 meals at home with another 3 packed along with me for work here. I get off work at 10 tonight, so the bedtime thing is a wash, but at least it's a good reason. (93 pts)
*Aug 12th Long day at work but walked about 5 miles and a while ton of stairs. Didn't plan on working out as it's the scheduled "rest" day but it seemed to have happened anyway. Meals were good and I'm off to bed early tonight. (93 pte)
Aug 13-2 Points today. One for missing my workout (that's the one that I'm really upset about) and one for Dinner (eating with a pregnant wife has it's pitfalls). (91 pts)
Aug 14-17thDisaster. That's the word I'm using to describe the last few days. I've worked once (so -3 points) missed posting (another 4) and missed at least 2 meals( 2 more points) So that brings me to a total of now....82 points! Ugh and crap. I've got to get into the gym tonight, I think I'll go now...
Aug 18th Last night's gym debacle was unpleasant. Half the equipment in the work exercise room was missing or broke. I got it done though, creativity and all. Still 82 pts. I'll be going on vacation the next week and a half. There will be no internet access, but I'm printing out an excel sheet to keep track of points. I'll update again when I return...
Aug 19-24thIn Ohio...doing well with the food, not eating too much or badly, but not like eating at home. However I haven't been able to do much in the way of working out until today. Running frisbee golf in 95+ heat = cardio that kicks butt. I'll be back to good 'ol Portland on the 27th and be able to pick up again there. I'm taking off another 5 points for the vacation, though I'm doing the best I can. If i'd brought actual running or tennis shoes I'd feel alot better... 77pts

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
Note: This schedule will change as I am able to do leg workouts


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


STARTING STATS
WEIGHT: 200.2
BODY FAT: 15.8%
ARMS:
CALVES:
CHEST:
FOREARMS:
THIGHS:
WAIST: 39

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

DAILY LOG

AUG 01: PM Cardio (Ergometer) 30 Minutes. Diet: (P/C/F 250/110/68 2246 KCal) [100 pts]
AUG 02: Chest/Back/Shoulder Workout. Diet (P/C/F 220/117/77 2045 KCal) [100 pts]
AUG 03: Bi/Tri/AB Workout. Cardio: PM 20 minutes ergometer. Diet (P/C/F 194/199/62 2144 KCal) [100 pts]
AUG 04: Forgot to post (can't believe I did that). -1 [99 Pts]
AUG 05: Cardio : 1 Mile Walk. Unscheduled cheat -1 [98 pts]
AUG 06: Am Cardio : 30 Mins Exercise Bike. Chest/Back/Shoulder Workout. Diet (P/C/F 201/195/55 1666 KCal) [98 pts]
AUG 07: Bi/Tri/AB Workout. Diet (P/C/F 183/78/53 1516 KCal) [98 pts]
AUG 08: Cardio: Spinning Bike 30 minutes. Diet (P/C/F 218/99/62 1820 KCal) [98 pts]
AUG 09: Chest/Back/Shoulders Workout Diet (P/C/F 227/136/56 1937 KCal) [98 pts]
AUG 10: Bi/Tri/Ab Workout Diet Cheat day: did not calculate macros/calories. Good all day except for dinner which was pizza followed by small piece of chocolate cake. [98 pts]
AUG 11: AM Cardio: exercise Bike 45 minutes. Diet (P/C/F 176/111/48 1586 KCal) [98 pts]
AUG 12: AM Cardio: exercise Bike 45 minutes. Cheated too much at a 25th anniversary party for my cousin. Diet (P/C/F 114/235/101 2317 KCal) [97 pts]
AUG 13: AM Cardio: exercise Bike 30 minutes. Bi/Tri/Ab Workout (switched normal Monday workout due to shoulder pain). Diet: (P/C/F 219/152/70 2103 KCal) [97 pts]
AUG 14: PM Cardio: 2 mile walk. Chest/back/Shoulder/Ab Workout (switched with normal Monday workout due to shoulder pain). Diet: (P/C/F 268/135/43 2034 KCal) [97 pts]
AUG 15: AM Cardio: Exercise Bike 30 minutes. Diet: (P/C/F 222/191/88 2496 KCal). Upped calories for a refeed day [97 pts]
AUG 16: Chest/Back/Abs Diet: Cheat day, did not calculate calories. [97 pts]
AUG 17: Bi/Tri/Abs Diet: Did not calculate calorieshad a cheat meal to celebrate being able to take off support boot I have had to wear since getting my cast off. A point well spent. -1 [96 pts]
AUG 18: AM Cardio : Exercise Bike 30 minutes. PM Cardio : 1.8 Mile walk Diet: (P/C/F 211/118/76 2010 KCal) [96 pts]
AUG 19: AM Cardio : Exercise Bike 30 minutes. PM Cardio : 1.8 Mile walk Diet: (P/C/F 105/160/97 1918KCal) [96 pts]
AUG 20: AM Cardio : Exercise Bike 30 minutes. Chest/Back/Shoulder Workout Diet: (P/C/F 267/143/106 2644 KCal) [96 pts]
AUG 21: Bi/Tri/Leg Workout. PM Cardio: 1.8 Mile walk Diet: (P/C/F 252/150/66 2200 KCal) [96 pts]
AUG 22: AM Cardio: 30 Minutes Exercise Bike. PM Cardio 30 minutes rowing machine, 2 Miles walk Diet: (P/C/F 220/216/45 2143 KCal) [96 pts]
AUG 23: Chest/Back/Shoulder Diet: (P/C/F 189/151/78 2048 KCal) [96 pts]
AUG 24: Bi/Tri/Leg Workout Diet: Cheat day, did not calculate calories. [96 pts]
AUG 25: AM Cardio: 45 Minutes Exercise Bike. Diet: (P/C/F 195/209/63 2479 KCal) [96 pts]
AUG 26: AM Cardio: 45 Minutes Exercise Bike. Diet: Diet: (P/C/F 195/194/8 2341 KCal) Had bread with dinner which is not on my menu) -1 [95 pts]
AUG 27: Workout: Chest/Back/Shoulders. Diet: (P/C/F 226/194/113 2818 KCal) Another unauthorized cheat. Time to get back on track. -1 [94 pts]
AUG 28: No workout and did not track meals. Long series of business meetings today to discuss reorganization at work. Will take another point if I don't make up the workout before the week is over. -1 [93 pts]
AUG 29: AM Cardio : exercise bike 30 minutes. I had some kind of a bug and only slept 3 hours and did not eat all my meals. -1 [92 pts]

Alright, I'm back in action ladies and gentlemen. Time to kick my own ass :D

Need to fix entry format for this but...

August 1st: Biked 30k today. More to come soon. Will elaborate on my goals and such.
August 2nd: Biked 30k today. Again, when I have more time I'll elaborate.
August 3rd: Biked 30k today again. Need more time and less working!

Im in, 1st challenge for me

mike45's August 2007 Challenge Post

GOAL: Eat Reallll Clean, Get Buffed Out, the usual

COMMENT: I'm in a 50 dollar bet with a friend that I will eat completely healthy with one allowed cheat meal per week. This bet goes on until next June...so I figured I'd might as well post in this challenge as well. I'm eating clean but not trying to lose weight, also I have football practice a lot which includes lifting and running....lower body (Cleans, Snatch, etc) as well as upper body workouts (benching...so on and so forth). I will be trying to eat 5-6 meals or more of healthy foods per day. Also I will have five workouts per week, four being football, and the fifth being one that I have to do on my own.

WORKOUT SCHEDULE
Monday: Cardio/Lower
Tuesday: Cardio/Upper
Wednesday: Off
Thursday: Cardio/Lower
Friday: Cardio/Upper
Saturday: Workout of Choice
Sunday: Off

MEAL SCHEDULE
5-6 meals per day
1 Cheat Meal Per Week


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

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

DAILY LOG

AUG 01: [100 pts]
__________________

GOALS: Cutting. Keeping 100 pts.


COMMENT: I will eat clean come what may.No cheat meals/days like past two months when I occasionally skipped exercise and ate junk as a result of which the kilos(read bodyfat) refused to budge an inch and the inches followed suit. It's been depressing to see no results for 2 FULL months despite (almost) regular, rigorous cardio. Bad eating nullified everything that the workout contributed. But no more playing victim now. My nutrition-loving conscience will be in charge not my taste-prone tongue. As someone puts it .."I will eat for purpose not pleasure".


WORKOUT SCHEDULE
Monday: Weight Training (PM) - Back/Biceps followed by low intensity cardio for 30 minutes
Tuesday: Cardio/ABs (PM) + 30 mints HIIT (AM)
Wednesday: Weight Training (PM) - Chest/Triceps followed by low intensity cardio for 30 minutes.
Thursday: Cardio/ABs (PM) + 30 mints HIIT (AM)
Friday: Weight Training (PM) - Quads/Calves/Hamstrings folloed by low intensity cardio for 30 minutes.
Saturday: Mild cardio 20-30 mins (PM) + 30 mints HIIT (AM)
Sunday: Rest.


MEAL SCHEDULE
Six meals per day. NO CHEAT MEALS.

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


ENDING 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.)

AUG 1: - 0 points (kept 100 points successfully despite a thousand things ready to take me off track..this challenge is motivating me like no other).

AUG 2: 100 again. WoooHoo!!

AUG 3: Missed evening Cardio today. Minus 1 point. total 99 points.

Move over everybody and make some room for me. :)

I'll be doing Waterbury's Real Fast Fat Loss (RFFL) which is a MWF type program. On Tu and Th I'm adding HIIT cardio work, plus abs and back. I don't train on the weekends, but am very active those days and will eat clean. I give myself one cheat meal, never a whole cheat day.

I eat clean all days --6 small meals (2 of which are shakes) with one cheat meal a week--usually Sunday brunch. No refined sugar, no sweets, Alcohol limited to 1x a week or less.

================
STARTING STATS
WEIGHT: 205
BODY FAT: 13.5%

ENDING STATS
WEIGHT: 204
BODY FAT: 12.6%

====Daily reports====

Start: 100 points

[Week 1] Aug 1: Workout and meals as planned today. Boy I did not want to workout today. I went in there feeling like I do AFTER a workout. I had nothing left in me. But amazingly I was able to do the whole workout and felt more pumped at the end than before. Today was Week2, Day 3 of Waterbury's RFFL, which meant it was the "A" workout, with 4x10 sets. [100 pts]

Aug 2: Did my cardio workout as planned. These are done on Tu and Ths which are off days under RFFL. Did 2 miles of climbing steps, plus crunches, and stretches. No issues on the food side of it. [100 pts]

Aug 3: Today was a "B" workout under RFFL, which are not as fun as the As. But the workout went fine. I'm two weeks into this program and have sweated in these workouts like never before, but I'm still waiting to see some results. The "real fast" part hasn't been fast for me. Ate clean all day. [100 pts]

Aug 4: A non-training day. Ran around with the kids most of the day. Ate clean. [100 pts]

[Week 2]
Aug 5: Took the kids swimming today at my brother's pool. Then took them out for ice cream. I didn't have any! Ate some fruit instead. [100 pts]

Aug 6: Waterbury's RFFL is a 2 week cycle of A and B workouts. Today I did the first day of Week 3, which is the same workout as the first day of the program. Two weeks into I'm definitely more comfortable with the sometimes unusual exercises here. Today I upped all the weights, and did the squat jumps with a 25lb plate held behind my head. No issues on the food side. [100 pts]

Aug 7: All meals as planned. Also did 20 min HIIT stairclimbing, stretches and some ab work. [100 pts]

Aug 8: A "B" workout day for RFFL. Man i did not want to lift today at all. I felt sick and exhausted. But I pushed myself through it. Not a great workout at all, but a completed one. No issues on the food side. [100 pts]

Aug 9: Had to lift today and move the cardio to tomorrow, when I will have only 45 mins in the morning. So lifting back to back turned out ok. In fact, I had a great workout today, although the cycling trip I was in part training for has been cancelled. Fine on the food front. [100 pts]

Aug 10: Did the cardio workout I usually do on Thursdays today, since I did Friday's lifting yesterday. That's because I had to take care of the kids today all day since my wife went on a day trip. Hit the gym first thing in the morning, did 2+ miles of stairclimbing, came home for a quick shower and then the real workout began! Today's early AM visit made me glad I workout over lunch. I hate the gym at 7 or 8 am. Ate clean. [100 pts]

Aug 11: Ate clean all day. Took the kids to their cousin's 4th birthday party. Resisting the cake and ice cream was not the hard part; it was doing so in a tactful way, without announcing to a bunch of in-laws who never cared for me: "I am on a diet!" Fortunately the scene never arose. So I avoided that, plus the refined sugar, of which none is permitted this month, and the alcohol, which I'm strictly limiting. [100 pts]

[week 3]
Aug 12: Man this month is flying by! A day off today; had brunch, my one permitted cheat meal. Stayed on plan. [100 pts]

Aug 13: Great workout today! Upped the weights and really pushed myself. I find I like the 5 sets of 5 days best of all. Meals as planned. [100 pts]

Aug 14: A beautiful summer day here, complete with a HIIT workout, abs and back work, and stretches. Ate clean all day. [100 pts]

Aug 15: Excellent workout today; with a severe caloric deficit thrown in. Really pushed myself hard. I was so sweaty afterwards I look as if I'd fallen into a pool. But a great feeling to raise the bar. Did my squat complex with a 45 lb plate behind my head. I'll be traveling starting Thursday night: I will definitely get my workouts done, not sure if there'll be internet access until Monday. [100 pts]

Aug 16: What a difference a day makes. Really struggled in my workout today, but I did it. Felt lousy afterwards too. Ate clean all day. [100 pts]

Aug 17: Did my cardio in the form of a 20 min jog: I haven't run in years literally; all the gym cardio equipment doesn't really mimic the real thing. After a few minutes, I got my stride. (I did my lifting yesterday since I knew I wouldn't have gym access today: I am away. I was surprised to get this internet access; not sure if I'll have it tomorrow or Sunday. Also did some ab work; ate clean all day. Psyched I'm doing 100% consistency this month. [100 pts]

Aug 18: A day off from lifting but a day at the beach with the kids--even more exhausting. Just had to eat clean all day, which I did, even though every one else was getting candy and ice cream. Had the one drink (a beer) I permit myself each week; though last week I didn't have any alcohol. [100 pts]

[week 4]
Aug 19: Had my one cheat meal today: took my family and my sister and her family out to brunch. Even then I ate pretty clean. Had a 7 1/2 hr trip back home from the beach. What a nightmare. I need a vacation from this vacation. Can't wait to get back to work tomorrow. [100 pts]

Aug 20: Did the "A" workout from RFFL, for 5 sets of 5. I find this is my favorite of the various workouts in that program. Did a great job today, went up on some of the weights. The one down side to the 5x5 is that some of the exercises, like the pushups, are not challenging enough. Really pushed myself on the bike sprints too. Soaking wet at the end of it. Ate clean the whole day. [100 pts]

Aug 21: Cardio + abs+ back work today as planned. Then I ended up in a 2 hr meeting at 4.30pm where someone brought salt water taffy. I was starving and would have normally taken one or two. But this challenge has me so focused and I do not permit any refined sugar all month so I passed it up. [100 pts]

Aug 22: Ate clean all day. Did the B workout of RFFL for 4 sets of 10 and really struggled, esp with the push presses. But I forced myself through them and at the end really got into some cycling on a spinning bike. [100 pts]

Aug 23: Did cardio, abs, and back work as planned. Ate clean all day. [100 pts]

Aug 24: Decided to really push myself today by using the weights from Monday's 5 sets of 5 for today's 3 set of 15. Damnation was this hard! I struggled through it, but needed longer breaks between sets than usual. I was so drenched in sweat after the first 4 exercises, I didn't see how I'd get through the squats complex and the bike sprints. I just turned the volume on the ipod up to drown the voice within me saying "You've had enough". So I completed the workout as planned. Ate clean all day. One week to go. [100 pts]

Aug 25: VERY sore and wrung out from yesterday. Will try to get some extra sleep tonight. Took the kids to see some old trains at a national park today. Ate clean all day. [100 pts]

[week 5]

Aug 26: Still sore from Friday but a day off today. Had the usual cheat meal I'm permitting myself. Played with the kids; took care of the horses, not quite sure where the whole day went. But no issues. [100 pts]

Aug 27: Would have taken today off if not for the challenge. But I notice that at times when I really don't want to lift, that feeling goes away about 10 mins into the workout. Did the B workout from RFFL today. Ate clean all day. Looking forward to Sept 1st, but sad the summer is ending. [100 pts]

Aug 28: cardio and abs done as planned. Ate clean all day. In the final stretch now. Last challenge I did, I was perfect to the last day, when I threw my back out and could not literally get out of bed. Hoping to stay injury free these last few days and finish with a perfect August. [100 pts]

Aug 29: Dragged a little through my A workout today. Last time I did cycle sprints, I actually enjoyed them. This time I couldn't wait to be done. Ate clean as usual. [100 pts]

Aug 30: Cardio, 150 crunches, back extension, and stretches: all done as planned. Ate clean. One more day. [100 pts]

Aug 31: A perfect month! Did the B workout from RFFL today, 3 sets of 15, but found I really struggled after about the 10th rep in each lift. But I did complete the sets. Ate clean all day, all month in fact. This challenge really helped me in two ways. I set a higher standard for myself, eg in banning all processed sugar, which was hard to avoid but I did it. And there were a couple of times in the month when I would have skipped the gym or eaten something not so great but I was working too hard on the challenge to give in. So I'm pleased to end the month with 100 pts. Tomorrow, a treat, I dunno maybe some ice cream or a slice of pie. Then it's back to being good for next week. [100 pts]

GOAL: See some real fat loss gains after have discussions with a bodybuilder :)

COMMENT: Let's see, I've been under eating for oh I dunno 6 months! Time to bust up my plateau.

-=WORKOUT SCHEDULE=-
Monday: 20 min Treadmill HIIT
Tuesday: Weight Training
Wednesday: 40 Min Jump Rope
Thursday: Weight Training
Friday: 20 min Treadmill HIIT
Saturday: Weight Training
Sunday: Off


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


STARTING STATS
WEIGHT: 273.2
BODY FAT: ???
ARMS: 15.50
CALVES: 18.00
CHEST: 44.25
FOREARMS: 12.75
HIPS: 44.50
THIGHS: 25.25
WAIST: 41.00


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


DAILY LOG

[Week 1]

AUG 1: Started this month off with a bang....of cookies! lol Ill throw up starting stats soon.
-1 [99 Points]

AUG 2: Good workout today and I made sure I sped it up a little. I'll be increasing my calories 100 a day until about friday next week yay.
-0 [99 Points]

AUG 3: Decent day except I went to sleep a little late and underate a little.
-0 [99 Points]

AUG 4: Went out to dinner with my parents and my meal was pretty decent but we all shared some dessert though. The top sirloin with mushrooms and broccoli was nice, only 5g fat, 2g carb and 7oz :)
-1 [98 Points]

AUG 5: Good day overall, still trying to up my calories and it's difficult to eat so much :P
-0 [98 Points]


[Week 2]

AUG 6: I managed to hit 3200 Calories. I guess Ill stick around 3500 and see how my body reacts.
-0 [98 Points]

AUG 7: Woo managed to hit 3333 calories. I bought some lean turkey bacon to have with my eggs and hopefully that will help if I keep it to 2 slices or so.
-0 [98 Points]

AUG 8: I missed my LISS cardio but I definately plan on making it up tomorrow.
-1 [97 Points]

AUG 9: I got my weight training in and my LISS in later in the day. Everything went well but I think I forgot to include olive oil in my meal calc...oops
-0 [97 Points]

AUG 10: Got my HIIT in but cheated and had some pizza
-1 [96 Points]

AUG 11: Good workout but it was long. Usually on Saturday I have the gym to myself or a couple other people around. Today there was a guy and his partner and like his 3 kids and for some reason whatever dumbells they decided to take off the rack they left off the rack somewhere. It was really annoying when I had to use some. I tried to avoid their chest only workout area as best I could though :( Later on I went to a movie and had a little bit of candy late night which will mess up my weigh in tomorrow. I need better will power or ill never see good results on weigh in day :doh:
-1 [95 Points]

AUG 12: Had startup business meeting and it went well although I ate a cupcake and we went to a small asian cafe at like 11pm and I had a very nice piece of crumb bread :spank:. I dunno if I should start scheduling a weekly cheat meal so I'm not tempted by random things like this or not.
-1 [94 Points]


[Week 3]

AUG 13: I got caught up at work with no food so I made some crappy diet choices. Never again, Ill make sure I always carry an extra meal + MRP backups now.
-1 [93 Points]

AUG 14: Good day, good workout. Hyperextensions were a lot harder on my back than they look lol
-0 [93 Points]

AUG 15: My diet was on point today and I made sure to bring an extra meal in case of a time emergency, but I didn't need it. I also got in 2 gallons of water fairly easily. I increased my speed on my HIIT as well (although it was suppsoed to be LISS today), it's hard to go faster on a treadmill that costs $100 lol, you fell like it'll fall apart and you'll bust your face.
-0 [93 Points]

AUG 16: Had a good leg workout, and I don't feel sore or anything. Hack squats are quite difficult. I want to go deep but I dont want to get stuck lol
-0 [93 Points]

AUG 17: Got my HIIT in but went to a friend's and had a cheat meal.
-1 [92 Points]

AUG 18: Didn't get much sleep, but I got up, ate breakfast then a little later went and did my workout. Everything else for the day was good and clean.
-0 [92 Points]

AUG 19: Business meeting + cheat meal = -1
-1 [91 Points]


[Week 4]

AUG 20: Good day, first day of classes and I got all my meals in.
-0 [91 Points]

AUG 21:

GOAL: Cutting. Reduce my body fat to 10%. Reduce my waist to 80 cm.


COMMENT: This is my first time doing this.


WORKOUT SCHEDULE
Monday: Cardio 30-45 minutes, weight training.
Tuesday: Cardio 45-50 minutes.
Wednesday: Cardio 45-50 minutes (30-45 minutes when weight. training); weight training (optional).
Thursday: Cardio 45-50 minutes.
Friday: Cardio 30-45 minutes, weight training.
Saturday Cardio 45-50 minutes or a 2 hour walk with my dog.
Sunday: Rest day.


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


STARTING STATS
WEIGHT: 71,8 kg
BODY FAT: 13,7%
ARMS: 28,5 cm
CALVES: 37 cm
CHEST: 88,5 cm
FOREARMS: 26 cm
HIPS: 95 cm
THIGHS: 51 cm
WAIST: 84-86 cm


END STATS
WEIGHT: 69,6 kg
BODY FAT: ~12% maybe
ARMS: 27 cm
CALVES: 37 cm
CHEST: 88 cm
FOREARMS: 25,5 cm
HIPS: 93 cm
THIGHS: 50 cm
WAIST: 83-85 cm


DAILY LOG

AUG 1: I did 45 minutes of cardio and lifted weights. Ate everything as planned.
-0 points [100 points]

AUG 2: I did 50 minutes of cardio. Ate everything as planned.
-0 points [100 points]

AUG 3: I did 45 minutes (in total) of cardio and lifted weights. Ate everything as planned.
-0 points [100 points]

AUG 4: I walked 2 hours and 10 minutes with my dog. Ate everything as planned. Ate my cheat meal today... even though it was healthy (non-fat cottage cheese with raisins and raspberry custard, also non-fat) it had 441,5 calories.
-0 points [100 points]

AUG 5: Had a good rest day today. Ate everything as planned.
-0 points [100 points]

AUG 6: I did 50 minutes (in total) of cardio and lifted weights. Ate everything as planned. Tomorrow I'm going to a vacation with my family and hopefully be back by friday. I will not log my food and therefore I will not deduct any points by the food (some exceptions of course), although I will be doing my cardio (at least 40 minutes) and if I miss it I'm going to deduct a point. And also I have no internet access there so I will not be updating till friday (tomorrow I can update on the cardio).
-0 points [100 points]

AUG 7: Did my cardio today (45 minutes). I'm off to my vacation now.

AUG 8: [VACATION] Did my cardio (44 minutes). Out of boredom did 21 minutes of HIIT before bed :D .
-0 points [100 points]

AUG 9: [VACATION] Did my cardio (41 minutes).
-0 points [100 points]

AUG 10: [VACATION] Did my cardio (1 hour 10 minutes). I'm back from my vacation now. All in all I tried to eat healthy and good and I kinda succeeded. Had some grilled meat and 2 ice-creams but still didn't go over my daily caloric intake (maybe went over by 100-400, but then again, I'm not good at math :D). I'm going to do my gym workout tomorrow instead of today, because I arrived a little bit later than I expected and the gym closes early today.
-0 points [100 points]

AUG 11: Lifted weights and did 47 minutes of cardio in total. Ate everything as planned.
-0 points [100 points]

AUG 12: Rest day. Had some homemade apple pie (2 small pieces) and missed a meal. Gonna take 1 point off :(.
-1 points [99 points]

AUG 13: Did my gym routine. I'm very tired and did only 25 minutes of cardio (instead of 30 minutes) in total. I'm not going to take a point off, however next time this happens (believe me, it won't :D) I'm gonna deduct a point.
-0 points [99 points]

AUG 14: Did 1 hour and 11 minutes of cardio and walked with my dog for 45 minutes. Ate everything as planned.
-0 points [99 points]

AUG 15: Did my gym routine and did 53 minutes of cardio in total. Ate everything as planned.
-0 points [99 points]

AUG 16: Did 57 minutes of cardio. Ate everything as planned.
-0 points [99 points]

AUG 17: Just noticed that my dates were wrong :D. They were something like this: aug 13, 12, 13, 14, 11 :D. I corrected it now. Anyways, did my workout routine (used heavier weights than usual :)) and did 51 minutes of cardio in total.
-0 points [99 points]

AUG 18: Walked with my dog. Ate everything as planned.
-0 points [99 points]

AUG 19: Rest day and friends birthday. Nothing serious. I don't think I even should deduct a point but I'm going to do it anyway... I'm looking forward to my new gym routine. Upper-body and lower-body is now on separate days. It'll be much better that way.
-1 points [98 points]

AUG 20: Did my gym routine and did 30 minutes of cardio in total (10 minutes was HIIT). I'm boosting up my calories (400-700) for 4-6 days in hope it'll boost up my metabolism and I'll lose fat faster and finally see my abs :D ... and of course, I want to start bulking!!
-0 points [98 points]

AUG 21: Ran about 8 km (55 minutes) and ate everything as planned. Still boosting. Previous week I bough a so called ''smart scale'', that shows you fat mass. Today is the first time I saw the ''muscle+'' light :D. And my fat mass was 9 kg, so that makes my bf% about 12,7% (my weight was 70,4 kg). Of course you cant rely on these scales... but just out of curiosity I'll see what it says tomorrow morning.
-0 points [98 points]

AUG 22: Did my gym routine (I'm definitely getting stronger!! :)). Ate all meals as planned and did 30 minutes of cardio in total (10 minutes of it was HIIT). I weighed myself on this ''smart scale'' today morning and it said I had gained fat 1,1 kg overnight :D (the stable light was blinking) and I weighed myself right now and it showed again that I gained some muscle and my bf% had been lowered about 0,1% :D. Still boosting my calories.
-0 points [98 points]

AUG 23: ARGH!! Missed my cardio today (I think that's the first time in 2 or 3 months I've missed a cardio :D). I'm too sleepy to do it now :D. Well, at least I did some digging and 5 minutes of cardio :D. My legs are still a bit sore because of the weight training on Monday. I'm still boosting my calories. I think tomorrow's the last day I will be on extra calories. Oh well, gonna take 1 point off.
-1 points [97 points]

AUG 24: Great day! Did my gym routine and ate everything as planned. This should be my last day on extra calories. Tomorrow I'll start eating around 2500 calories per day and I'll see how it goes.
-0 points [97 points]

AUG 25: Walked with my dog and ate everything as planned.
-0 points [97 points]

AUG 26: Although it was a rest day I decided to do some HIIT just for fun :D. Ate everything as planned.
-0 points [97 points]

AUG 27: Did my weight-lifting routine and did 20 minutes of cardio... Yes I know!! I thought that I will do the cardio at night, but the weather is just horrible!! So I did 10 minutes less cardio today... that means -1 point for me :D. Oh, and I got my new weight-lifting plan today... now the upper-body and lower-body is on seperate days. And of course I ate everything as planned :).
-1 points [96 points]

AUG 28: Good day. Ran my usual route (7-8 km) in record time... 39 minutes!!! I could've done even better! Ate everything as planned.
-0 points [96 points]

AUG 29: Did 40 minutes of cardio. I'm off to party now! :D I'll update when I get back.
- I'm back! -2 points for today :D...
-2 points [94 points]

AUG 30: I didn't eat enough. I did HIIT instead of LISS. -1 points for today. The end is near!!
-1 points [93 points]

AUG 31: Woohooo!!! It's finally over! I won't be registering for the september challenge, but I'll make sure I'll register to the October challenge. Today was a great day for me. Did my gym routine, did 30 minutes of cardio in total (about 10-12 minutes of it was HIIT) and of course I ate everything as planned. I finished with 93 points... not bad, considering that this is my first challenge :D. I'll do my stats tomorrow, when I wake up.
-0 points [93 points]

--PeteBDawg's August 2007 100 Challenge--


GOAL: My goal for August is to work my way out of some bad habits and stabilize my weight at less than 200 lbs. Right now, I'm at about 205, but that (hopefully) includes at least a few pounds of water weight.

COMMENT: Coming back from the sort-of-dead, fitness-wise (at least in terms of food strategy). About to move out of a house where I've lived for a year with (and as one of) pretty unhealthy people and using it as an opportunity to turn over a new leaf.



WORKOUT SCHEDULE
Monday: 45 minutes AM fasted cardio (usually running, but can substitute gym cardio in inclement weather); PM lifting
Tuesday:45 minutes AM fasted cardio
Wednesday: 45 minutes AM fasted cardio; PM lifting
Thursday: OFF
Friday:45 minutes AM fasted cardio
Saturday:45 minutes AM fasted cardio
Sunday: Lifting

I'll be using lifting routines from The New Rules of Lifting. I've been working on Hypertrophy I for several weeks, although I suppose I should switch to Fat Loss I. I'm going to start at only three times a week at first -- if I feel like I can do more later in the month, I will do so.

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


STARTING STATS (I'll do these when I get home)
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG

August 1 -- The first day of the challenge was rough, but I still think I did well. I missed my morning cardio (the general theme is "wow, this is harder than I remember"), but I had six appropriate meals spaced out over the course of the day and still went lifting in the evening.

I switched from my Hypertrophy I program in The New Rules of Lifting to a Fat Loss program, and (perhaps foolishly) chose Fat Loss III, which has 4-exercise "giant sets." After getting through four sets of the workout (effectively half of it), I felt dizzy and disoriented and ended up lying down on the exercise mats for a period of time I don't quite recall. I think my carb intake was really low yesterday for a workout that intense -- I have yet to decide whether to try it again or bump it down to one of the more conventional workouts until I'm in better shape and have adjusted my mindset and choices to the lower calorie intake.

So, because of the missed morning cardio -- 99 Not a great start, but I feel good about it.

August 2 -- Was good with all the meals. It turns out Dinty Moore beef stew has no HFCS in it and has a pretty decent macro balance. Also, went to another personal trainer and bought some sessions. I want to learn how to squat correctly. I'll be subbing those in for lifting workouts without deducting points. 99 points

August 3 -- Woke up early and did my morning run. I feel a lot fatter and slower than I was last summer, because I am. We'll see how the rest of the day develops. 99 points

Later on August 3 -- I ate everything as planned and put in an extra weight workout to compensate for the fact that I'll be traveling on Sunday and won't be able to get to the gym.

I hadn't set rules for myself on drinking -- I'm docking myself a point for having 2 martinis whiel on a date.

98 points

August 4 -- I'm traveling now, writing from a library in New Jersey. Didn't do morning cardio today, as I overslept and had to catch my train. But I have managed to keep things on plan in terms of food and will get plenty of activity at the pool party I'm going to right now. 97 points

rest of August 4 -- drank again. Not so good. Otherwise, okay. 96 points

August 5 -- I did Sunday's workout on Friday, so today was an off day. 96 points

August 6 -- Dealing with a calf strain from some water polo at the party on August 4. Skipped cardio (not a good enough excuse, still loss of a point). Monday lifting was moved to Tuesday because I'm doing it with a new trainer. Meals were good and successful. Individually packages soups and chilis have been providing me with a lot of my portion control and macros. 95 points

August 7 -- Skipped morning cardio again in hopes of calf healing up. But if I'm honest with myself, I think I used the calf as an excuse -- mostly I just stayed up way too late on the 6th. Meals are going well so far 94 points

I did have my first session with my trainer, and it went very well. Lifted legs. I'm going to have to rewrite my program schedule to accomodate my training schedule. I don't see this as a lapse -- moving a workout from Monday to Tuesday doesn't make much of a difference.

At night, I decided to eat some ice cream. I had finished a successful date and was feeling a bit euphoric and like celebrating.

Mental note: Dates are a trigger for me. Most of my poor choices in terms of eating and drinking during this challenge have happened because I've focused on the woman or women I'm with at the expense of sticking to my plan. There is no reason to do that -- it doesn't make me more attractive or more likely to be successful to ignore what's important to me for their benefit.

93 points

August 8 -- pretty bad day. It rained really hard this morning, and I chose to go back to sleep rather than do my morning cardio. The fact that, again, euphoric from my date, I stayed up until 2 AM when there was no reason to do so.

Lessons already learned: My biggest weakness in general is lack of sleep. Lack of sleep comes from and reinforces lack of focus and poor choices. When I did my initial transformation, I got decent sleep. If I'm going to do it again (and I am), I'm going to need to up the ante on sleep.

The new apartment should help some -- my roommate came home around 1 AM last night and wanted to talk -- while I still shouldn't have been up that late, I've bought into their lifestyle too much.

But in the end, it's my responsibility and I need to do something about it.

On top of that, due to fairly poor management of a very complicated situation, I'm missing my afternoon workout, too. 91 points

GOAL: Cutting (Initial Fat Loss). I want to reduce my body fat to 28% by the end of August. 15% by EOY 2007.

COMMENT: About a year ago I started a new (very stressful) career and started using food to relieve stress. In the last year I’ve gained ~40 lbs. I’ve never been heavier, or looked worse. I knew I had gained a significant amount of weight, but just filling out the starting stats on here was a real eye opener. Last week I bought my first size 40 pants and that’s when I knew something had to change.

I now plan on exercising to relieve stress & eating clean healthy foods to increase my level of energy. I am extremely excited & motivated after seeing the results others have achieved, and am ready to do the same myself. I’ll post a before picture tomorrow, and every Wednesday thereafter.

REASONS TO DEDUCT POINTS:

1. Miss a workout
2. Miss a meal
3. Eat an unscheduled cheat meal
4. Failure to update daily log by 7 A.M. EST


WORKOUT SCHEDULE

Cardio:
Every Morning:
Treadmill (45 mins @ 4.0 mph, fasted)

Weight Training:
Monday: Off
Tuesday: Back & Biceps
Wednesday: Off
Thursday: Chest, Triceps, Shoulders
Friday: Off
Saturday: Legs
Sunday: Off


MEAL SCHEDULE
Six meals per day. No cheat meals this month. Striving for 2,500 cals/day. 40/40/20 macronutrient ratio.


STARTING STATS
WEIGHT: 240 pounds
BODY FAT: 32.8%
ABDOMEN: 45.5"
NECK: 16.5”
WAIST: 43"


END STATS
WEIGHT:
BODY FAT:
ABDOMEN:
NECK:
WAIST:


DAILY LOG

August 1 [98 Points]
Off to a somewhat rocky start. I slept in yesterday and missed my morning cardio, but still managed to eat all meals as scheduled. Also, I'm a little late updating my log this morning. Gotta step it up today!



August 2 [98 Points]
All going well! Gotta run.

I'm in, will post plan tomorrow.

GOAL: Cutting

COMMENT: I want to reduce my body fat %. This month, I want to lose 8 pounds of fat (at least)

WORKOUT SCHEDULE
Every day - 45 minutes of cardio (at least) and some type of resistance training
(I know this is really generic--my schedule is kind of erratic this month--I'm moving--so I want to keep it loose)

MEAL SCHEDULE
Between 1200 and 1600 calories per day, as estimated on fitday.com
At least 25 grams of fiber per day

STARTING STATS
WEIGHT: 145.5 pounds (Height: 5' 7")
BODY FAT: 22.7 (bioelectric impedance) - 27 (skin caliper)... so ~25%
ARMS (upper): 11
CHEST: 33
HIPS: 38
THIGHS: 22
WAIST: 28

DAILY LOG

AUG 1:
1260 calories, 30g fiber. 45 min elliptical, 40 min walking. Resistance training at home. 100 points.

AUG 2:
1223 cal, 25g fiber. 45 min elliptical, 35 min bike, 20 min walking. Resistance. 100.

Aug 3:
Met all goals (1200 cals, 26g fiber, 45 min elliptical), but was too tired to update. 99 points.

Aug 4:
1275 cals, 25 g fiber. 45 min elliptical, 3 hours cleaning. 99 pts.

Aug 5:
1300-something calories, but only 16 g fiber. 45 min working out, some resistance exercises. 98 pts.

Aug 6:
1271 calories, 27 g fiber. 45 min elliptical, resistance training. 98 points.

Aug 7:
1900ish calories, 19 g fiber. -2 Exercise goals met. 96 points.

Aug 8:
1300ish calories, 9g fiber. -1. No cardio or strength training. -2. 93 points.

Aug 9:
Met no goals today... 89 pts.

Aug 10:
I've fallen off the wagon, but I'll be darned if I lose points for not updating! 85 pts.

My 1st Challenge!!

GOAL: General Health Improvement. <20% BF

COMMENT: I'm a typical formerly in-shape guy who is now a married, kids, and a computer job. My biggest need is to get consistent, which is what the 100 challenges are designed for.

For my first challenge my goals are:
Go to bed before midnight everyday. I've identified my sleeping schedule as THE major bad habit I have to fix.
Eat at min 120 grams of Protein a day. In preparation for the challenge I started logging all my meals. I realized I have not been eating enough (around 1200 cal a day) for my size (250 lb). First I'll work on bringing protein intake up, since I lack it the most. Eventually I'd like to be around 2285 cal/day with 200 g of protein/day. (My current BMR is 2785)
Start conscientiously going to the GYM.WORKOUT SCHEDULE
Monday: 30 min aerobic & 30 min weight lifting
Thursday: 30 min aerobic & 30 min weight lifting

MEAL SCHEDULE
120 g protein / day.

STARTING STATS
WEIGHT: 250 pounds
BODY FAT: 27%
ARMS: 15.25/15.5"
CALVES: 18.5"
CHEST: 45.5"
FOREARMS: 12.5"
HIPS: 45"
THIGHS: 24"
WAIST: 43"


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


DAILY LOG:

07/01 - [100] - Bed at 11:50pm, 164 g protein, 2061 Cals, 41:32:27 (c% : p% : f%)
07/02 - [100] - Bed at 11:55pm, ~155* g protein, ~1600* Cals, 48:25:27 || Good Workout :: Cardio: 405 cals** : Back/Chest/Traps
07/03 - [ 99] - Bed at 12:02 am (-1 pt - GRR.), 151 g protein, 3088 Cals, 42:20:38 (Did not know movie popcorn had sooo many calories until I got home and checked calorieking (!) good thing I'm not calorie counting this month)
07/04 - [ 98] - Bed at 11 pm, 192 g protein, 2776 Cals, 49:28:23 (Some how I forgot to update this post -1 pt)
07/05 - [ 98] - Bed at 11:59 pm, 120 g Protein, 2110 Cals, 44:21:35
07/06 - [ 98] - Bed at 11:59 pm, 177g Protein, 1635 Cals, 42:42:16 Cardio: 407 cals** : Squats/Calves/Quads
07/07 - [ 98] - Bed at 11:59 pm, 183g Protein, 1690 Cals, 16:43:41
07/08 - [ 98] - Bed at 11:59 pm, 151g Protein, 1869 Cals, 30:40:30
Funny these last few nights, I'm literally running to bed to make the deadline.
07/09 - [ 98] - Bed at 11:57 pm, 137g Protein, 1510 Cals, 44:36:20 Cardio: 415 cals** : Chest/Back/Delts/Bicep/Tricep
07/10 - [ 98] - Bed at 11:30 pm, 202g Protein, 3183 Cals, 41:25:34
07/11 - [ 97] - Bed at 2:30 am (-1 pt), 125g Protein, 1885 Cals, 51:27:22
07/12 - [ 96] - Bed at 3:30 am (-1 pt), 125g Protein, 1885 Cals, 51:27:22
07/13 - [ 94] - Bed at 11:30 pm, 125g Protein, 1885 Cals, 51:27:22, skipped the Gym (-1pt), did not update(-1pt)
07/14 - [ 92] - Bed at 3:30 am (-1 pt), 132g Protein, 1434 Cals, 44:37:19 , did not update(-1pt)

* Exact Calories/Protein Unknown, due to Homemade recipes
** Calories according to computer on aerobic equipment

Goal: Drop fat, add muscle. Trying to get faster, leaner, and stronger than I've ever been before my 25th birthday in October!

Bad habits to avoid: eating because my housemates have made something wonderful, drinking more than an allowed glass of red wine because I'm out and trying to be social, dropping my clean eating on happy weekends with the boyfriend. This is almost all diet. Consistency in weights and cardio sessions are a lot easier for me, but if I lose the diet I lose motivation to do them! So clean eatin is a major priority.

Weights: 4-day split upper and lower, sometimes 6 day split (planned week to week)
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 (I used to be flexible about days. Gone is the time of flexibility, at least for this month. I want to just smash it and teach myself some discipline a la JStone.

MEAL SCHEDULE
- 1250-1400 calories
- one weekly cheat meal
- only one glass of wine per sitting, a couple times per week (subtract a point if more)
- stay close to 40% protein, 40% carbs, 20% fat (not subtracting if it's off unless it kills the calories, but I tend to stick pretty well to the percentages)
- will subtract one point if come in over calories.
__________________________________________________ _____
AUGUST 1 - AUGUST 7 (start -100)

1. WEDNESDAY: cardio done, lower body done, food good [ 100 points]
Fasted Cardio this morning to start things off. I had no breath today and it's hot out. But it's done!

Lower Body Session done:
hack 140X12, 170X7
squat bar + 5sX8 (usually do a warmup of 12 and then another set -- stupid me worked without a spotter and totally dropped form, so I cut these short to save my back)
hypers body +10X12 super slow (move up)
lat pulldown 35X7
one armed row 12 X 7
pullups 20 X 5

Food for today: breakfast = egg whites, peaches, yogurt, whole wheat bread with honey. lunch = enormous salad with tuna, carrot, green pepper, alfalfa, tomatoes, chutney. snacks: pear, two small biscuits. dinner = cucumber and yogurt salad, salad with a little feta, veggies. treats: one glass of white wine. (MISSED my planned dinner because I was at a party, but the food choices still worked out!.)

2. THURSDAY: upper done, food good [100points]
Upper Body Session Done:
flies 8X4, 6X12
incline flies 4X10,5
dumbell bench 12X8, 10X7
pushdowns 70lbs X12,7
dips 50lbX5,3
lat raise 6X5,5X5,5
shoulder press 6X8

Food for today: breakfast = peaches plus yogurt, some cashews. lunch: salad with celery, raisins, tomatoes, pepper, a little olive oil, a few cashews. post workout: protein shake. dinner: lotsa egg whites and more salad. treats: a few small squares chocolate. (Out of town and low on supplies, so just tried to keep it healthy and clean. Did pretty damn well and came in below calories.)


3. FRIDAY: lower done, food good [100 points]

Lower Done:

Food for today: breakfast = a bit of oatmeal and milk, nectarines and yogurt, some cashews. snack = cottage cheese. lunch = cod, spinach, and zucchini salad. snack = 1/2 can tuna and veggies. dinner = tuna, veggies, lotsa tomatoes. snack = veggies, a couple of potatoe chips, and a glass of wine during the poker party.

4. SATURDAY: upper plus cardio NOT done, bad food [97 points]
Went to a celebration by the seaside where I took a cheat meal (fine), but then ended up staying overnight and drinking too much. Did I mention that I didn't get back to do a lifting session? And didn't run???

5. SUNDAY: rest day, bad food [96 points]
Didn't get back from the party until late, by which time I'd eaten and drank again. At least said no to beer? Sadly, no brownie points for that.

6: MONDAY: lower
7: TUESDAY: upper plus cardio
--------------------------------------------
8: WEDNESDAY:
9: THURSDAY:
10: FRIDAY:
11: SATURDAY: cheat meal - crayfish party!!
12: SUNDAY:
13: MONDAY:
14: TUESDAY:
--------------------------------------------

GOAL: dunno really, be able to run at 12 for 20 without heart rate going over 180


COMMENT: I want to reduce my body fat to 14%. Set a target of 90 days to get fit before going on hols. Start of this challenge is day 10 of my 90 day challenge but I think this one should help to keep me on the straight and narrow.


WORKOUT SCHEDULE
Monday: Chest and Back, abs
Tuesday: Plyometrix
Wednesday: Arms and shoulders, abs
Thursday: Yoga
Friday: Legs and back, abs
Saturday Kendo
Sunday: rest


MEAL SCHEDULE
1800 Cals per day - maybe a bit low as I've lost 7 pounds where I cannot afford to lose any really. But I think it is all fat.
Breakfast
Snack
Lunch
Snack
Dinner
Not sure about cheat meals per week.


STARTING STATS
WEIGHT: 126 pounds
BODY FAT: 19%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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

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

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How cool is my new avatar, uh??

My god, I'm such a time waster :D

Although I feel like I'm not doing very well at all in this challenge -- it's definitely serving its purpose. Keeping track of everything I do is giving me a very clear and undeniable idea of what I do on a daily business to undermine my fitness.

It gives me targets to blow away in order to find my way to success, and it's helping me feel again how important this is to me -- when I see the stupid crap I indulge that causes me to miss a point, it riles me up.

I like these challenges a lot, and although I'm not winning this one and am now running the marathon to finish (still a feat), I have a much clearer idea of how I want to start out the next one.

It feels good to be grinding my way back.

Although I feel like I'm not doing very well at all in this challenge -- it's definitely serving its purpose. Keeping track of everything I do is giving me a very clear and undeniable idea of what I do on a daily business to undermine my fitness.

It gives me targets to blow away in order to find my way to success, and it's helping me feel again how important this is to me -- when I see the stupid crap I indulge that causes me to miss a point, it riles me up.

I like these challenges a lot, and although I'm not winning this one and am now running the marathon to finish (still a feat), I have a much clearer idea of how I want to start out the next one.

It feels good to be grinding my way back.


The full month consistency in diet and physical activity these kind of challenges demand make me able to understand how my body reacts to calories, macronutriens, etc. So yeah, these contest are really helpful, I agree.

But I don't understand the part where you talk about winning. I mean, it's not really a challenge one VS the others. I've always thought about them as challenges "self VS old-self", where one tries to defeat the stupid-junk-food-eater he has always been. At least, this is my opinion about them. :D

But I don't understand the part where you talk about winning. I mean, it's not really a challenge one VS the others. I've always thought about them as challenges "self VS old-self", where one tries to defeat the stupid-junk-food-eater he has always been. At least, this is my opinion about them. :D


It's still a competition, but you are the only person playing. It's like good me versus bad me. Bad me wants the cheeseburger. Good me decides to go work out instead of consuming the tasty goodness of the cheeseburger. Good me wins. Challenge and Competition are different names for the same thing, the only difference is how many players are involved.

I've found so far that this challenge is helping me stay consistent in my workouts...it was harder before to go everyday. For whatever reason, I'm looking forward to them all the time now...

It's still a competition, but you are the only person playing. It's like good me versus bad me. Bad me wants the cheeseburger. Good me decides to go work out instead of consuming the tasty goodness of the cheeseburger. Good me wins. Challenge and Competition are different names for the same thing, the only difference is how many players are involved.

I've found so far that this challenge is helping me stay consistent in my workouts...it was harder before to go everyday. For whatever reason, I'm looking forward to them all the time now...

Yep, I agree, having to update every day this "journal" that everybody can read it's one reason more to make me keep stay consistent.

Bad-Us must die :mad::mad::mad: :D

Bad-Us must die :mad::mad::mad: :D


Or at least be beaten into submission.
:eek::D

Or at least be beaten into submission.
:eek::D

Yeah, I always exaggerate! :spank::spank::spank:

Ehy torkm, I'm sorry to hear you've got that bad flu. It sucks when one is forced to stop against his will.
I hope you heal fast and feel better soon, so that you can get back 'fighting' with us! :lol: :tucool:

Already down to 96 points!! Going to be hard staying above my 95 mark for the rest of the month... especially since I go to New York this weekend.

Ehhhh... my friends birthday is next weekend. For two days I think. There's gonna be alcohol and junk food and I won't resist them:lol:. Like giuliano said, you only live once:cool:. I've gone off my diet for 2 days straight before and it didn't do anything to my diet, but I don't know how many points to deduct... any help?:lol:

Ehhhh... my friends birthday is next weekend. For two days I think. There's gonna be alcohol and junk food and I won't resist them:lol:. Like giuliano said, you only live once:cool:. I've gone off my diet for 2 days straight before and it didn't do anything to my diet, but I don't know how many points to deduct... any help?:lol:

Well, if you have one cheat day a week, you can use this as one of the two days of the party. So if Sunday is your cheat day and the party will be Friday and Sat, go wild on those 2 days, make that Sunday a day of strict diet, and deduct points only for Sat. One point for being off the diet, maybe one point for drinking? I dunno what rules you're holding yourself to.

The other option is to party hard on the first day and very quietly not drink or eat junk on the 2nd day. Maybe no one will notice....