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

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

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

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

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

SEP 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]

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

SEP 4:

SEP 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. Want to be at 268 by October 3, with my next goal to be 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). 90 in August's (http://forums.johnstonefitness.com/showpost.php?p=511207&postcount=2)

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.:

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

Workout 2: Legs, then 30 minutes of cardio.

Workout 3: 60 minutes of cardio.

Workout 4: Chest-triceps, then 30 minutes of cardio.

Workout 5: Lower and upper back, then 30 minutes of cardio.

Workout 6: 60 minutes of cardio.

Workout 7: 60 minutes of cardio.

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. Usually a day off means I miss a cardio day instead of skipping a weight workout.

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: 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

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

DAILY LOG
Sept. 1: 60 minutes of cardio, followed by some ab work. Ate my cheat meal today (meat loaf and mac and cheese! Yum!) followed by some protein shakes. 100 points.
Sept. 2: Chest and triceps, followed by 30 minutes of cardio. Didn't bother to count calories - pretty depressing day overall. I didn't cheat, cheat, cheat, but I did get pretty bored and eat a few cookies. There goes my 100 points. 99 points.
Sept. 3: Did 60 minutes of jogging/walking at a track because the gym was closed. Kept under my calorie limit. 99 points.
Sept. 4: Upper and lower back, followed by 30 minutes of cardio. Grindy workout that's already got me sore. I've been reading up on different stuff while looking forward to my bulk in (probably) February or March. That's good for the ol' motivation. Kept under my calorie limit. 99 points.
Sept. 5: 60 minutes of cardio. Kept under my calorie limit. 99 points.
Sept. 6: Biceps-shoulders, then 30 minutes of cardio. Kept under my calorie limit. 99 points.
Sept. 7: 60 minutes of cardio (no time to lift weights). Kept under my calorie limit. 99 points.
Sept. 8: Legs, then 30 minutes of cardio (and boy are my hamstrings sore right now). Had a ginormous cheat meal. 99 points.
Sept. 9: 60 minutes cardio. Back was really sore today, and I have absolutely no clue as to why. Pitiful day nutritionally, really terrible. Sundays are getting to be terrible. 98 points.
Sept. 10: Chest-triceps, then 30 minutes of cardio. Kept under my calorie limit. 98 points.
Sept. 11: Lower and upper back, then 30 minutes of cardio. Late-night candy bar 1, calorie limit 0. 97 points.
Sept. 12: 60 minutes of cardio, then some ab exercises. Blew the calorie limit again. 96 points.
Sept. 13: Biceps and shoulders, then 30 minutes of cardio. Managed to stay under my calorie limit. 96 points.
Sept. 14: Day off from the gym. Needed it. Stayed under my calorie limit. 96 points.
Sept. 15: Legs, then 30 minutes of cardio. Grindy workout. Had my cheat meal - lasagna and bread. Really need to try to make my cheat meals a bit less "cheaty," but I suppose it all depends on how well I stick to the plan for the rest of the week. 96 points.
Sept. 16: 60 minutes of cardio, then some ab exercises. In a stunning upset, I didn't stick well to the plan. I think we're gonna get to the point soon where my weekends will cancel out my hard work during the week and I'll never get anywhere. Between losing and gaining, I've lost one pound this month. Pitiful. 95 points.
Sept. 17: Chest and triceps, then 30 minutes on the elliptical. Late-night candy binge (I swear, the low-carb aspect of my eating plan is truly starting to get the best of me - I've gotta think about how to make some changes) did my calorie limit in. It honestly wasn't too awfully bad, but it was totally the wrong time of the day for it. 94 points.
Sept. 18: Lower and upper back, then 30 minutes on the elliptical. Actually managed to keep under my calorie limit for the first time in 15 years. I'm highly interested to see what the scale has to say in the morning. I've cheated a few times this week, but nothing too very bad, and I've cranked up the intensity on the workouts by a notch. I'd say if I don't lose at least 1-2 pounds this week, I can chalk it up as a crushing disappointment. 94 points.
Sept. 19: 60 minutes of cardio, then some ab work. Didn't gain or lose anything, but my bodyfat percentage went down, so I lost fat and gained muscle. That's better than gaining. Kept under my calorie limit. 94 points.
Sept. 20: Biceps-shoulders, then 30 minutes of cardio. Kept under my calorie limit. 94 points.
Sept. 21: Doctor's appointment/grocery shopping left no time for gym. Kept under my calorie limit, though. I'm mentally ready for a bruising leg day tomorrow - take no prisoners. 94 points.
Sept. 22: Decent leg day, but not as good as I'd hoped. I did push the poundage on my squats, which gives me the confidence to keep pushing the poundage in the future. I did shorten my squat routine to 1 set of 10 and one set of 20 instead of 2 sets of 10 and one set of 20. I think it's a necessary step, because it's gonna allow me to push the poundage a bit. I did move up on my leg press. Cheat meal was kinda cheaty (with some bread), but the dessert was the killer. I'm planning to have my picture put up at Dairy Queen with "Do Not Serve This Man" written on it. 94 points.
Sept. 23: 60 minutes of cardio, then one ab machine. Eating supper with the family does a man in when the supper is Little Caesars. Bad day. 93 points.
Sept. 24: Chest-triceps, then 30 minutes of cardio. Broke the gym's Smith machine with my mighty close-grip bench press of 85 pounds. The gym manager fixed it, though. Kept under my calorie limit. 93 points.
Sept. 25: Upper and lower back, then 30 minutes of cardio. Kept under my calorie limit. Weekly weigh-in is tomorrow and I'm not feeling too good about it or my chances of making my Oct. 3 goal. 93 points.
Sept. 26: 60 minutes of cardio. Cheat lunch + nighttime cookies kills calorie limit. Film at 11. Dropped three pounds at weigh-in, so I'm one pound below my goal, for now. 92 points.
Sept. 27: Biceps-shoulders, then 30 minutes of cardio. Kept under my calorie limit. 92 points.
Sept. 28: Legs, then 30 minutes of cardio. Late-night chips and cookie fest (not too bad, but still...) gonna cost me yet another point. 91 points.
Sept. 29: 60 minutes of cardio, then 1 ab exercise. I tried to jump rope for the first time in probably 22 years and it didn't go well at all. I could get about three or four jumps in before screwing up my rhythm and stopping. I think I was jumping a bit too high and not watching what I was doing. Still fun, though. No cheat meal today, I'm saving it for tomorrow for a cookout I have to go to. It's gonna be dessert central, so I'm not looking forward to the carnage tomorrow. Stayed under my calorie limit. 91 points.
Sept. 30: 60 minutes of cardio in the morning (including some pitiful attempts of sprinting), then my cookout cheat meal, then about 30 more minutes of walking in the late afternoon. Cookout wasn't as bad as I expected, but it was still pretty darn cheaty. 91 points.

I'm in!

GOAL: Cutting


COMMENT: I'll be on holiday for a week during September. That's probably -14 points to start with (not updating+diet). Hopefully will keep my workouts as scheduled, since the place has a gym.


WORKOUT SCHEDULE
5-6 workouts a week
3 Weight training
2-3 cardio workouts, either HIIT or LISS

MEAL SCHEDULE
1600-1900 cals a day, clean choice of foods
Up to 150 cals a day come from unclean source (a snack)
1 cheat meal a week, with 2200 cals on that day

STARTING STATS
WEIGHT: 79 Kg
GIRTH: 85 cm
BODY FAT: ~15%


END STATS
WEIGHT: 78 Kg
GIRTH: 83.5 cm
BODY FAT: ~13%


DAILY LOG
Sep.1: Off for a good start. 1600 cals, no snacks. A 45-min squash game. [100 points]

Sep.2: Diet was quite good, 1450 cals total. Had 25 minute MISS aerobic training at 10:30pm. I actually considered several times giving it up, as I just got back from work at about that time and it ran seriously late. But I haven't! :). [100 points]

Sep.3: Did chest and back workout today, ate 1800 cals of clean diet. Yay!. [100 points]

Sep.4: Today was a very difficult day. I felt tired and impatient the whole day, and couldn't stop thinking about food. I managed to make it through by eating a borderly-clean diet, with a serving of cereals (which I don't usually eat, but fits into my small daily snack allowance) and a ridiculous amount of veggies. Total of 1800 calories for the day. Also did my 17-min HIIT aerobics as planned. Though this day was rough, it ended up quite OK cutting-wise, with 1750 cals. [100 points]

Sep.5: I went overboard today and had 300 cals of snack, 150 over my daily allowed 150 cals. This means -1 point for me. I don't feel too bad about it, though, as it was a point well spent. The extra snack was two shots of alcohol in a first date with a lovely lady. Total for today 1700 cals. No workout - it's a day off. [99 points]

Sep.6: Add a quite good day, with 1700 cals and a 15-min HIIT training
Tomorrow is my cheat-meal day. Every Friday I have a family dinner at my parents' house. It is always a serious pitfall for me. My Mom makes so many delicious things that even trying each one is too much. Even though I promise myself to keep it moderate each and every time I find myself very quickly in a food frenzy, which not only is bad for the cutting, but it makes me feel too full for several hours after that. tomorrow, I'll try extra hard to keep the meal reasonable and the daily calories below 2200. Wish me luck! :flex: [99 points]

Sep.7: I woke up today late, at noon time, and had an extra LISS session, and then the scheduled weight training - chest,biceps&abs - in the afternoon. My cheat meal at my parents house went much better than normal, I did have a very big meal but it was all of healthy foods and within the caloric limit. I even switched the dessert with fruits&nuts. But not all was perfect. I went out after that and late at night I had an inappropriate small meal. This mean -1 point for me, too bad. Today totaled for 2050 cals.[98 points]

Sep.8: I went to the gym for my workout today, and found out they shut early, so I missed a workout. I know I should take a point off, but since I did go to the gym I will give myself a second chance to win this point back. If I wake up an hour earlier tomorrow and do my legs workout, I'll get it back. Other than that, all went well and nutrition was on the spot with 1700 calories. [97 points]

Sep.9:I woke up early today and did legs workout, in addition to my evening chest&back training, so yesterday's point stays. Diet was fine, 1900 cals. [98 points]

Sep.10:Rest day, Diet was good, 1700 cals.[98 points]

Sep.11:I was on the move today the whole day, so diet was borderline. However, it was still within the limits I set to myself, so it's OK. Did chest/abs/lower back workout in the evening, and broke my bench-press record :).[98 points]

I'm flying tomorrow morning to Italy for a week's vacation. I just finished 8-week weight training program, so it's a good opportunity to take a week off of lifting. During my vacation, I'll take points off if I don't stick to the following rules: 1. 5 or more cardio trainings during the week, 2. Updating every day (this is not going to be simple) 3. Eating below maintenance (up to 2200 cals a day) - hope this one won't be too hard to do. Got to go packing now...

Sep.12:Had a day of flights the whole day. Diet was difficult but barely made it. Naturally no workout.[98 points]

Sep.13-18:
No update: -6 points
Did 5 cardio sessions: -0 points
Didn't follow nutrition 1 day: -1 point
[91 points]

Sep.19:Back from holiday and back to normal requirements. Did 40 min LISS and ate 1600 cals.[91 points]

Sep.20:Exceeded daily allowance by 100 cals: -1 point. Did HIIT training session.[90 points]

Sep.21:1700 cals, 40min LISS[90 points]

Sep.22:It was Yom Kippur today, a jewish sacred day so I fasted the whole day, and when the fast was over I was so hungry that I've overeaten. Also didn't workout today, naturally, so it counts as a rest day. -1 point. [89 points]

Sep.23:Again, overeaten, although only with clean food. This must be stopped. Here is a promise: I will no exceed my daily limit tomorrow, no matter what. Other than that, I started a new training program today - a circuit training. It went extremely well, and I'm happy with it. [88 points]

Sep.24:I held my promise: 1600 cals :tu:. I did not workout today, because I have a knee pain. Hope I can do my cardio tomorrow.[89 points]

Sep.25:1750 cals, 45min LISS[89 points]

Sep.26:Good weights workout today. Had a family holiday dinner and overeaten.[88 points]

Sep.27:Not much to say today[88 points]

Sep.28:Wroked out. Nutrition wasn't good.[87 points]

Sep.30:
Didn't update yesterday, though nutrition was good and played squash.
Worked out. Nutrition wasn't good.
[85 points]

Starting Stats:

Age: 32
Weight: 85.1 kilos / 187 pounds
Waist: 95cm / 35 inches
BF: 26.2 (According to cheap electronic meter)
Height: 180 cm / 5'9''

Goal:

To develop and maintain a lean and muscular physique aimed at athletic performance in the sport of mountain biking and weight lifting.

Rules: (Points will be deducted for violating any of the following rules over the course of the challenge)

Diet Rules:

1. At work eat only what I have prepared for the day.
2. At home eat only the following:
- 1 X Dinner
- 2 X Servings of fruit
- 3 X Tbsp Fat Free Yogurt (Before Bed)
- 15 grams of raw peanuts
3. On weekends eat exactly what I would prepare for a work day and follow rule #2 at night.
4. Breakfast is a standard (homemade oat muesli) and eaten every single day, no changes allowed.
5. One cheat is allowed per week on a Sunday late afternoon.
6. All foods eaten must be as natural as possible.
7. No artificial sweeteners are to be intentionally consumed. (I.e. Sodas, added to coffee etc).

Training Rules:

1. Two workouts are to be performed at the gym each week on a Tuesday and Thursday respectively and will consist of a set weight training plan as well as 15 to 20 minutes of intense cardio (HIT most likely).
2. Two home workouts are to be performed each week on a Monday and Wednesday consisting of Yoga and Meditation exercises.
3. At least one MTB cycle to be performed per week.
4. No workout is to be missed except in the case of illness (I have to add this clause because I have two small children in day care and they bring home all kinds of nasties, and I have made the mistake of pushing through my workouts when sick or getting sick only to end up being off for a few weeks due to contracting severe flu and cold symptoms)

Commitment and Dedication Rules:

1. Follow these rules to the letter.
2. Document my progress in this thread daily (exceptions allowed to to power failures which we seem to have a lot of these days).
3. Measurements will be taken each week on Sunday and updated here. Measurements must include at least Body Weight, Body Fat and Waist Circumference.

Starting Date:

September 1st, 2007 (but I may begin practicing before that).

Right, the practicing starts today. Last night I binged again on Pecan Nut pie, Ice-cream and Cream. It was good but its over. My belly fat (which never really went away completely) is now making a noticeable comeback. I will not allow this to happen. I have been in a strange place recently but more and more of my questions about my direction in life are being answered so I have no more excuses. I did it once before and I can do it again.

Meal Plan outline. (I am only outlining a plan because I feel it will make me more disciplined but do not conform to eating the same thing every day/meal)

Breakfast: Homemade 3/4 cup (Oats, bran, raisins, raw peanuts, cinnamon, stevia)
Mid Morning: 4 Ryvitas (Rye crackers) with Cottage Cheese (Low Fat) and fruit and raw veg (tomato etc)
Lunch: Vegetarian bean stew/stirfry with Quinoa, Brown Rice and Lentils or similar.
Mid Afternoon: 3 Tbsp Non Fat Yogurt, 1/4 Cup Homemade Breakfast Mix, Fruit
Dinner: Vegetarian bean stew or similar as with lunch but much less or no carbs added
Late evening: Tall glass low fat milk

Weight is up to 85.5 this morning...

Points: 96

2007-09-01

Well, off to a great start here... (sarcasm)! I only realized what the date was at 2 in the morning. Plus I had a cheat meal at night. However, I have allowed myself one cheat per week so no point lost for that. -1 However for the missed update. I did however have an unscheduled training session which was great. The gym was almost empty and I experimented with a bunch of exercises as well as doing my regular routine. I also got in a good 45 minutes of cardio.

2007-09-02

Today went very well considering I attended a party for one of my kids friends and there were plenty of goodies to temp the adults. I however stuck to my rules and did not cheat at all. So all clean for today. Of course I am once again having doubts about my goals regarding physical training. Now I feel I should bulk up a bit. Its no damn wonder my progress is so damn slow because every day I have a different goal.

2007-09-03/04

Missed yesterdays update because I had to fly off on business at the last moment. Only just got back tonight. I have thus lost a point for yesterday. Also I struggled to get all my meals in today because of the last minute business trip so that another point down. This challenge is proving to be a tough one but I am not too worried because I have made some life changing decisions over the last few days. Perhaps I will start a journal here to document them. Mmmm, bed first, will think about that tomorrow.

GOAL: Cutting. I've dropped nearly 30 pounds in 2007. I want to push it to 45 by the 5K that I'm running in October. I'm leaving off PM cardio out of my 100 challenge that I do sometimes on MWF evenings. Mondays are guaranteed, but my evening schedules on Wednesdays and Fridays are varied, so I consider those sessions as optional.


COMMENT: I want to drop 10 pounds


WORKOUT SCHEDULE
Monday: Upper body workout (AM);
Tuesday: Leg workout (AM)
Wednesday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM); 30 minute running (PM)
Friday: Upper body workout (AM);
Saturday Stationary bike, 45 mins (aerobic, fasted) (AM);
Sunday: 45 minute running (AM or PM)

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


STARTING STATS
WEIGHT: 270 pounds
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG

Sweet, weighed in at an even 270.0 to start off the month. 260 here I come. Will get my measurements in later on in the day.

SEP 1 Watched the first Hokie game w/ no cheating. Got in my 45 minute fasted LISS and I'm spot on w/ meals. (100 points)
SEP 2 Went runnign this morning. Ate my meals including cheat meal #1 for the week at dinner. (100 points)
SEP 3 Came dangerously close to losing my first point today. I got up feeling pretty crappy after my late night out and didn't feel like riding my bike at all. At that point I decided that I'd just take the point, so I went ahead and had breakfast. After a few hours, I started to feel good again, so I did my fasted LISS at 5 this afternoon right before going out to mow the lawn...it was almost like double the LISS :) (100 points)
SEP 4 Rather uneventful day. Got my upper body workout in before work, and 50 minute MISS elliptical work in after. Meals were tight. (100 points)
SEP 5 Good day. Lifted hard, ate my planned cheat meal, and other meals. No more cheat meals for the rest of the week (100 points)
SEP 6 Solid day. Even with some pretty serious DOMS in my legs from yesterday, got in my LISS and my run in after work. Meals good (100 points)
SEP 7 So so day. Got my workout in this morning. Had a cheat meal after work, mostly from the stress of the day/week. Lost my first point :( (99 points)
SEP 8 Got my run in. Had a cheat while watching my Hokies get waxed by LSU. -1 (98 points)
SEP 9 Got my meals in. My hip was hurting, so I didn't run. -1 (97 points)

GOAL: Cutting


COMMENT: Lose that last 20 lbs and declare success on the goal I set May 27th.
Here's some before & after shots comparing May 27th to recently...
> Front (http://img522.imageshack.us/img522/2372/prog2se5.jpg)
> Side (http://img178.imageshack.us/img178/7832/prog1bh4.jpg)


WORKOUT SCHEDULE
Will rotate on a 4-day cycle...

Day 1:
- Body weight workout: 3 sets of the following ('til failure): Declined pushups, palm-down chinups, crunches.
-(16) 100 yard sprints, with 30 seconds of light jogging between each sprint, no resting.

Day 2:
-(16) 100 yard sprints, with 30 seconds of light jogging between each sprint, no resting.

Day 3:
- Body weight workout: 3 sets of the following ('til failure): Declined pushups, palm-down chinups, crunches.
-(16) 100 yard sprints, with 30 seconds of light jogging between each sprint, no resting.

Day 4:
Rest

Repeat cycle...

MEAL SCHEDULE
Zigzag my calories daily, with no cheat meals the whole month :D
Also, I will take (3) Stacker-3 XPLC supplements daily.

Cycle...

Day1: 1100
Day2: 800
Day3: 1200
Day4: 1500
Day5: 900
Day6: 1100
Day7: 2300
Repeat...

STARTING STATS
WEIGHT: 179.5 pounds



END STATS
WEIGHT:



DAILY LOG

SEP 1: I took a week off after having my wisdom teeth pulled, so I'm glad I entered this. It's back on the wagon today, and this challenge motivated me to get off my ass and work out after a long, tiring day. My food was in check, did my workout, and took my Stackers. 1 down, 29 to go :) [100 Points]

SEP 2: I would've loved to hang out late with my friends tonight and gotten drunk and stoned, but instead I made an excuse that I was tired, so I went home and did my running. Infact, I enjoyed the freezing cold NY air so much (60 degrees... BRR) that I did 2 extra sprints. Once again my food was good. I could only eat 800 cals today so I made sure to eat lots of low-cal foods. [100 Points]

SEP 3: Holy smokes, I weighed myself for the first time in almost 3 weeks and got a reading 10 lbs. lighter. I guess it was because having the teeth ripped from my face kept me from eating solid foods for almost 4-5 days. So now I only have to lose 9 more pounds this month until I reach my goal. I did my workouts early today and had the whole day to relax and cook all the healthy foods I like. No oatmeal packets on the go today. [100 Points]

SEP 4: Although today was a rest day, I felt like doing some running anyway... until I found out my kitten chewed through my headphone wires :( I can't run without the flow of rap music blasting in my ears. Other than that, everything went well today. Those Stackers are making me shit like a horse, though. [100 Points]

SEP 5: To make my pushups more challenging I took a backpack and filled it with 30 lbs. of weights and starpped that sucka on. I'm definitely feeling it. My chest and triceps are sore! I had trouble doing my running today because I slammed my leg on a piece of machinery at work and therefore have a lump the size of a golf ball on my shin. I toughed it out though. [100 Points]

SEP 6: Had to work a 16 hour shift on 3.5 hours of sleep, so there was no chance in hell of me working out. In hindsight I wish I would've designated my rest days to be the 3 days a week I have to work a l l d a y l o n g. I'll just have to push my workout to the limit today when I get home from work and finish paying off my sleep debt. -1 point. [99 Points]

SEP 7: It was nice to have 2300 calories to work with yesterday. I was energized and had an explosive workout. [99 Points]

SEP 8: Yesterday was a real bad day. My food was in check but I didn't work out and I had 2 beers. It's hard to deny yourself of your youth when you're 22. Hopefully I can have a good day today and finish this thing off no lower then 95. -2 points [97 points]

SEP 9: I think this was the first Sunday ever where I watched football and didn't get absolutely wasted. Thinking back to last season where I used to drink an entire 12-pack (and then some) leaves me with no wonders of how I gained so much weight. I have to work a double shift today, but i'm going to squeeze in my workout anyway. I can't fall off any more. [97 points]

SEP 10: Somehow I pulled it off. Through 17 hours of work and 2 hours of sleep, I found time to do my workout. I'm too damn tired to keep typing. [97 points]

SEP 11: I slept most of the day and found myself stuffing down calories to reach my quota. Workout was excellent. It was freezing last night and I loved every second of it. And it's even colder today! I hope it snows sometime before I go back to Florida so I can go running in it. [97 points]

SEP 12: Today was a rest day, but I did my workout anyway... despite having to work 15 hours. The only junk I've been allowing myself to have lately are energy drinks. About 1-2 cans on the 3 days a week I work at my second job. I drink Monster Lo Carb and it's only 20 calories per can, so the bulk of the damage is coming from the sodium and the phenomenal amounts of caffiene. I absolutely NEED to drink these or else I'm the walking dead and simply cannot sustain myself. I make sure to compensate by drinking tons of water. And I'm sure I'm burning a lot of calories at my second job, loading trucks at a FedEx terminal. I feel like I got hit by one of those trucks when I leave that place. [97 points]

SEP 13: Took a well needed rest day today. Slept for at least 13 hours. I'm really happy with the progress I'm making. I'm starting to get some mid section definition. Another thing i've noticed is that people think you're younger than you are. Before I lost all the weight people used to think I was 26, now they think I'm 18 or 19. I guess all that cardio cleans out and tightens your skin and makes everything purified. [97 points]

SEP 14: Literally no *no time* for even a quick update. Everthing else was in check though. -1 point [96 points]

SEP 15: I'm really amazed at how lean i'm getting. It's all happening so fast. it feels like just last week it was May and I weighed 220 lbs. I find myself just staring into the mirror in amazement for extended periods of time... it kills time at work. Everything was good today. [96 points]

Reserving my Spot- Way off the reservation


GOAL: Cutting


COMMENT:


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


MEAL SCHEDULE



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



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


DAILY LOG

GOAL: Cutting


COMMENT: Get some visible abs! :)


WORKOUT SCHEDULE
Monday: Weight training: Back, biceps and traps and 15 minutes cardio(PM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (PM) and abs
Wednesday: Weight training: legs and 15 minutes cardio (PM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (PM) and abs
Friday: Weight training: Chest, shoulders and triceps and 15 minutes cardio (PM)
Saturday Stationary bike, 45 mins (aerobic, fasted) (AM) and abs
Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM)


MEAL SCHEDULE
Six meals per day, no cheat meals


STARTING STATS
WEIGHT: 90 kg ( 198 lbs )
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG

POINTS

100

GOAL: Cutting


COMMENT: I will lose at least 2 lbs. a week.


WORKOUT SCHEDULE
Monday: fixed elliptical, 45 mins (aerobic, fasted) (AM); Weight training: Back and traps (PM)
Tuesday: 45 mins (aerobic, fasted) (AM); Weight training: chest & abs
Wednesday: 45 mins (aerobic, fasted) (AM); Weight training: Off
Thursday: 45 mins (aerobic, fasted) (AM) ; Weight training: LEGS :mad:
Friday: 45 mins (aerobic, fasted) (AM); Weight training: shoulder, biceps, and triceps (PM)
Saturday Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: off
Sunday: off


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


STARTING STATS
WEIGHT: 310 pounds
BODY FAT: 28%
FOREARMS: 13"
WAIST: 52"


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

I'm in!! Need to get rid off these last few fat pounds before October's bulk!


My Rules:
6 meals per day
5 lifts per week ( I'm nursing an injuried shoulder so I may have to skip that workout, no points will be deducted for that)
1 cheat meal per week, at least a week apart

Starting Weight: 121 lbs.
Ending Weight:

Starting Measurements:
Left thigh 21"
Right thigh: 20 3/4"
Hips: 33 3/4"
Largest ab: 30 1/8"
Waist: 25 1/2"
Bicep: 11 1/2"

Ending Measurements:


Sept. 1: We hosted a cookout last night so that was my cheat meal for the week. I did 2 workouts b/c I missed some earlier in the week. -0 (100 pts.)

Sept. 2: This was a no-carb day and very hard to get through, but I did it! All 6 meals, non-lift day. -0 (100 pts.)

Sept. 3: Hi-carb day, yum! All 6 meals and my lift in! -0 (100 pts.)

Sept. 4: Got stressed and ate a brownie (-1). Had Subway for dinner (-1). -2 (98 pts.)
EDIT: This was my day for shoulder workout which I skipped to give it a rest. No points deducted.

Sept 5: No-carb day again. I did pretty good, just a little tired. All 6 meals and my leg work out in. -0 (98 pts.)


Sept 6: I struggle on hi-carb days, -2 for 2 unplanned snacks:( I did my lift for today. -2 (96 pts.)

Sept. 7: Had my cheat meal today. Will do lift 5 tomorrow. -0 (96 pts.)

Sept.8: Got in my lift and had my meals. -0 (96 pts.)

Sept.9: Weird day, meals all messed up. -2 (94 pts.)

Sept. 10: Good day today! -0 (94 pts.)

Sept. 11: Had a good day. -0 (94 pts.)

Sept. 12: All 6 meals and chest workout. -0 (94 pts.)

Sept.13: Missed a meal -1. (93 pts.)

Sept 14: Had my cheat meal. (93 pts.)

Sept 15: My husbands grandfather passed away earlier this week and we both have been busy with that and have missed several days of lifting. -4 (89 pts.)

Looking forward to another Challenge.

Current Stats: September 4, 2007
Weight - 173 lbs.
Body Fat % - 23 (approx.)

I took the weekend off from exercise and ate pretty much what I wanted over the Labor day weekend which resulted in a 2 lb. weight gain from my August 31 low of 171.

My Plan:
5 meals a day made up of 40/40/20. Cardio 5 days a week. Weights 4 days a week. I will allow myself some flexibilty on the weekends. I will start by taking a 5 point hit for the Labor Day weekend and will lose points for missed meals, missed weights and missed cardio. I would like to end the month at around 165 lbs. and 15-18% body fat. I will update by 10:00 A.M. the following morning execept on weekends.

Tuesday September 4, 2007
Good Day. 30 minutes of Cardio. Chest work out. All meals completed. I was a little short on calories for the day, but I felt oKay.
Total 95

Wednesday September 5, 2007 -
Another Good Day. 30 minutes of Cardio. Good biceps/triceps work out and meals went very well.
Total 95:

Thursday September 6, 2007 -
10:35 P.M. Just got home from the gym. Good cardio work out and leg work out. My first time to do squats in a long long time. I went conservative but my back seems to have recovered completely from my surgery. Good work out over all.
Total 95:

Friday September 7 - Sunday 9, 2007:
Pretty lazy all weekend. five point loss.
Total 90:

Monday September 10, 2007:
What can I say it was a horrible Monday. Lose 2 points.
Total 88:

Tuesday September 11, 2007:
Meals went well. My wife has school until 10:00 P.M. so no gym. Lose 1 point.
Total 87:

Wednesday September 12, 2007:
Meals went will. 30 minutes of cardio. Chest work out.
Total 87:

Thursday September 13, 2007:
Meals went very well, but I was very lathargic at the Gym. I fell asleep waiting for my boys to go to sleep and could not wake up. I completed my workout, but it was a struggle.
Total 87:

Friday September 14 - 23, 2007:
Crazy week and a half. In and out of town. Have not been to the gym. Meals are going okay. I will try to finish out the month on a good note.
Total 69:

GOAL: Do better than last month. Cutting. 90 points at the end of the month.

COMMENT: Must do better than August...


WORKOUT SCHEDULE
Monday: AM: jog with the dogs. PM: 45 minutes cardio
Tuesday: AM: jog with the dogs PM: Upper Body weight training
Wednesday: AM: jog with the dogs PM:45 minute cardio
Thursday: AM: Jog with dogs PM: Lower body/Abs Training
Friday: AM: Walk the dogs. PM: 45 Minutes Cardio
Saturday: AM: Upper Body Weight Training. PM: 45 Mintue Cardio
Sunday: 45 Minute Cardio


MEAL SCHEDULE
Six meals per day, one cheat meal per week. 2200 calories a day max.


STARTING STATS
WEIGHT: 271 pounds
BODY FAT: ...
ARMS: 15"
CALVES: 19.5"
CHEST: 45.5"
FOREARMS: 12"
HIPS: 48.5"
THIGHS: 24"
WAIST: 47.5"


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


DAILY LOG

I Will Participate In This Challenge And Am Excited About The Outcome

Goal Get Leaner


Workout 5x A Week

4x With Weights And 4x With Hiit 30 Min Cardio

Eating 5 Meals A Day

9/24 good bike ride.

9/23 was supposed to be on vacation the last few days. Instead was on grueling trip with small child in tow. Ate well, exercised informally, but did break a sweat. Back on the bike!

9/19 decent lifting

9/18 another good ride. Doing better about what I'm eating.

9/17 time to do some lifting

9/16 good ride.

9/15 rest day

9/14 good bike ride.

9/13 football in the park. Child has the makings of a wide receiver, but I don't see QB in his future........special teams for onside kicks is a possibility as well.

9/12 light walk.

9/11 Good ride. Broke into sweat during horseplay with son and husband. Not sure if it was a workout, or if we're all just out of shape.....probably a bit of both.

9/10 Another pretty good ride. I find it odd that the biggest "pain" in doing this challenge so far has been updating on JSF (mostly because it requires using husband's computer who isn't YET into fitness much....I think the damn cat has spent more time on the treadmill than he has.)

9/9 Good ride.

9/8 Decent bike ride. Going to go play basketball with the kiddo. Did very well on the eating well front today.

9/7 Long freakin' day at school. Got in 30 good minutes on the bike and a little weight training.

9/6 Incubus rocked. Very tired all day today. Bad bad bad bad headache. Lost a point for eating crap at school and the fact that there's no way I'm exercising tonight, but I wanted to get the one for posting.

9/5 rest day. I'm going to be good at the Incubus concert tonight and no crap to eat.

9/4 30 minutes fairly heavy on the bike. No lost weight yet, but I'm keeping up my decent food choices and staying on the exercise thing, so hopefully it'll pay off eventually. Crips wrote on bathroom walls, so snackbar has been closed, making it a little easier to abstain......

9/3 15 minutes easy on the bike, don't mean to count workouts before I complete them, but we're taking our bipolar/autistic/piss poor parenting disorder/the specialists aren't quite sure why he runs in circles and bites himself 5 year old to a birthday party later, so my experience tells me there's another hour of running around and jumping around in moon bouncers in my next few hours.

9/2 30 minutes on bike. Big variety, I know. Tomorrow I'll do some walking.

9/1 30 minutes on bike.

Tragically right now I'm making "cheat meals" the extra crap I get at the snack bar and at the movies. I'll try to choose as healthy as I can in meals, but right now my focus is to get rid of the true crap in my diet. As of today I'm up at 130, but that scale isn't exactly reliable.

BTW, before anyone gets concerned that I have an eating disorder/body image issues, I'm 5 feet nothing (I TOWER over most 5th graders but that's about it).

I'm in.

Goal:Button jeans without sucking in gut.

Workout:I'm not quite sure yet, but at least 5 times a week. Some bike, some walking, a little weight training. Haven't mapped it out yet.

Diet:This month's goal will be to stop buying crap at the school snack bar. (Student council will get by without my generous donations....) Next month I'll probably make bringing something good to eat to work my goal.

Current weight: 128

Goal: Cutting: 56.3 kg (124.1 lbs) -> 54.7 kg (120.6 lbs), 17.1 % -> 15.1 % BF

Rules:
1) 4 meals/day
2) 1200 calories/day - 5 days/week
3) Maintenance calories - 2 days/week
4) Training - 3 days/week
5) Cardio at least once/week (do not want to irritate foot injury)

1 point will be deducted every time a rule is broken.

Sept. 1: Unexpected stayed the night somewhere else messing up my meal plans then had a very long emergency conversation making me miss my entry. Not so great of a start but its no reason to give up. Got my lifting in at least!
missed entry -1
over calorie count -1
(98 points)
Sept. 2: Much better day. Calorie intake a okay.
(98 points)
Sept. 3: Had a great cardio workout. Still was a bit over on calories. I think i made my goals a bit too
demanding but i'm gonna stick it out just to see what happens. I missed this entry again due to no internet access :-(
missed entry -1
over cals -1
(96 points)
Sept. 4: Had a really good lifting day. Did a bit more than normal because I have to work double shifts thursday and friday and then i"m gonna be outta town for the weekend. Calories today are right on the money (maintenance day)
(96 points)
Sept. 5: Splurged on same baked tortilla chips..actually didn't realize how caloric they were. Had a good lifting day though.
over cals -1
(95 points)
Sept. 6: Calories today back on the money. Took a break from lifting. Found out i might have to up and move out of the country in like two days....i guess this months challenge is going to be even more challenging than i thought!
(95 points)
Sept.7: Haven't decided if i will eat one more meal for a maintenance day or i'll stop and call it a normal day with 1200. Either way i'm fine. I fly home either sunday or monday...i am hoping i'll manage to get to the gym one more time or i'll have to take a point.
(95 points)
Sept. 8: Over cals. -1
(94 points)
Sept. 9: Worked out. Maintenance cals. Couldn't update since my internet was disconnected. No point loss.
(94 points)
Sept. 10: Worked out. Technically over cals but the day was super long due to flight through time zones therefore I will not deduct a point.
(94 points)
Sept. 11: I didn't realize i missed my entry yesterday. Was over cals again though too :-( -2
(92 points)
Sept. 12: Worked out but was over cals again -1 I think i need to do some planning on the weekend so i can get my cals back down and my exercise up (my gym here sux compared to the one i was going to in germany) so basically i'm eating more and working out less - NOT at all a combination i wanted!
(91 points)
Sept. 13: Wanted to work out but couldn't because my gym in the us has mens and womens days :-(
Was disappointing but I don't think it is enough to cost me a point. I need to figure out a way to still be able to work out on the "mens" days. The biggest problem is that i can't run (bad foot), don't have a bike - although the weather is going to get cold anyways, and I don't have home gym equipment.
(91 points)
Sept. 14: Well its been a rough week due to last minute moving and starting a completely new life and job. Today wasn't particularly clean but still ok since it was a maintenance day. I also did 60 mins on the bike and then hit the sauna/steam room. I am pretty confident that my eating will get better this weekend and will come up with a plan for next week so that it is much better than this one has been.
(90 points)
Sept. 15: Excellent day - worked out legs, made it into the sauna and steam room, did some healthy shopping, cal intake was right on the money and i was even able to have a few oreos since my calories were so low. :-)
(90 points)
Sept 16: still over on cals but 18 holes of golf helps the burn factor -1
(89 points)
Sept. 17: Maintenance day - sadly i did not get my work out in due to 3 hour after hours work meeting but I still have a chance to make it up over the next 6 days.
(89 points)
Sept. 18: Just couldn't resist the oreos today :-/ -1 But i got a good workout in!
(88 points)
Sept. 19: Was a maintenance day but still ate waaaaay too many cals -1
(87 points)
Sept. 20: way over cals again today but got in 60 mins on the bike so i still should've vuned more than i ate today. -1
(86 points)
Sept. 21: very bad eating day :-( i am tempted to subtract 2 points! -1 One more week to make a difference
(85 points)
Sept. 22: I missed this entry cuz i was sick but whatever -1
(84 points)
Sept. 23: No reason for missing this entry, plus i ate bad -2
(82 points)
Sept. 24: Didn't work out due to illness - no point deduction. -1 for still going over my cal limit
It seems as though i'm doing very bad - but i planned my meal plan ahead this weekend - i am hoping it well help out.
(81 points)
Sept. 25: Cals still way over - my plan doesn't seem to be working -1
(80 points)
Sept 26: Was over cals again (-1)but had a great workout - trying to get into HIIT but I don't know how to estimate how many calories i burn doing that. Machines just aren't accurate are they?
(79 points)
Sept 27: missed my workout and had alot of cals but it was worth it today :-)
(77 points)
Sept 28: same as usual- blah -1
(76 points)
Sept 29: way over on cals - thank god i played golf though today. This month has not really worked out but at least i know now what to try next month to be successful.
(75 points)

GOAL: Bulking


COMMENT: I want to gain about 3 lbs.


WORKOUT SCHEDULE
Monday: Weight training: upper body (PM)
Tuesday: Weight training: lower body (PM)
Wednesday: off
Thursday: Weight training: upper body (PM)
Friday: Weight training: lower body (PM)
Saturday off
Sunday: off

MEAL SCHEDULE
Six meals per day, no alcohol with the exeption of one cheat meal per week and/or a maximum of 3 alcoholic beverages.


STARTING STATS
WEIGHT: 149 pounds
BODY FAT: 13.8%

DAILY LOG

SEP 1: Today was supposed to be a day off, but instead I did my lower body workout. Reason: yesterday I went out to a restaurant with my wife ands a bunch of friends. So I switched both days: had my cheat meal yesterday and my workout today. A good start of this month's challenge :-)
-0 points [100 points]

SEP 2: No working out today. Had all my meals.
-0 points [100 points]

SEP 3: Had a good intense upper body workout. I switched from chest press machines to doing the flat db bench press and the inclined variation. Makes a world of difference. Also had all my meals.
-0 points [100 points]

SEP 4: Not a brilliant day: didn't feel so good, bit tired, tough day at work, but I did go to thr gym. Leg press went fine, squats went reasonable, but during my first set of lunges I started to feel nauseated. I did the leg curl but skipped two back exercises. Because I did go to the gym, I'll give myself a chance to make it up: tomorrow would be a day off, if I go back and finish my routine it's okay. If not it's a 1 point deduction.
-0 points [100 points]

SEP 10: Time to fess up! I lost some points here folks. Wednesday, on my day off weight training, I was still a bit under the weather, so I didn't finish the workout I broke off the day before. Then Thursday me and my wife had our anniversary. We went out for dinner, so that's two points less (no workout and an extra cheat meal). Friday I was on the road all day. When I came home at night I was so tired that I just dropped on the couch. Another point lost. Saturday and Sunday were days off. So all in all, not so good. Losing points for celebrating our anniversary is okay in my book, there our special moments with my beloved ones that I will never give up. Not working out when you don't feel good is arbitrary. But Friday I should have gone to the gym anyway. Finally, I'll subtract one point for not updating this report. I'll try and do better next time.
-5 points [95 points]

SEP 11: Had my meals and workouts as planned.
-0 points [95 points]

SEP 12: No weight training scheduled today. Had a busy day out in the field. Hard to get all of my meals, but I think I did alright. Late at night after work I had two beers with some co-workers. I'll consider those to be 2 of my 3 allowed weekly cheat drinks. So next weekend just one drink or better still: none at all.
-0 points [95 points]

SEP 13: My legs are extremely sore from Tuesday's lower body workout. People notice me walking like an old man. Still had my upper body workout and my meals. I attended a reception in honor of the leave of the big boss at work: people kept offering me snacks and wine, which I politely refused. Well done, Jerry! ;-)
-0 points [95 points]

Foley's "100 Challenge" post


GOAL: Cutting


COMMENT: I want to lose around 4lbs.


WORKOUT SCHEDULE
Click Here (http://forums.johnstonefitness.com/showpost.php?p=522635&postcount=45)


MEAL SCHEDULE
1 cheat meal per week, if needed, either by choice or change in schedule.
No alcohol


STARTING STATS
WEIGHT: 191lbs
BODY FAT:
ARMS: 13.5 in (widest)
CALVES: 15.75in (widest)
CHEST: 37in (nipple line)
FOREARMS: 11in (widest)
HIPS: 39in (widest)
THIGHS: 25in (widest)
WAIST: 32in (natural waist line)


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


DAILY LOG

SEP 1: Great start to the month. Nutrition spot on. Slowly ramping up the calories until I hit my targets. This should take a week.
-0 points [100 points]

SEP 2: It was my mates 18th party today. Everyone else was drinking, but I didn't! :) I decided to take a cheat meal, as the only food available were burgers and sausages. I had some salad too though.
-0 points [100 Points]

SEP 3: Good nutrition, and a brutal first workout back since whenever I last went to the gym :lol: My Quads are killing me today.
-0 points [100 Points]

SEP 4: Good nutrition, no cravings as of yet. Work was easy, spent the night as the security man on the door. Going well so far! :) However, I am back to school on Thursday, which I am not looking forward to, but in the past, being at school has helped me to stay on track with dieting, so this may still be to my advantage. :lol:
-0 points [100 Points]

SEP 5: Nutrition spot on, good workout today. Legs still killing and I am struggling to walk properly. :lol:
-0 points [100 Points]

SEP 6: Took my cheat meal this evening. Legs not hurting too much now. Going to attempt deadlifts tomorrow :) :bb:
-0 Points [100 Points]

SEP 7: Could not get into this site for some reason :( No points deducted. I pulled through in my workout, and got it done well.
-0 points [100 Points]

SEP 8: Had a BBQ. Some nice food, but all healthy :) Watched White Noise 2 as well, that is quite a scary film :lol:
-0 points [100 Points]

SEP 9: Went boating this morning. Nutrition spot on. Now awaiting Squats tomorrow morning and the rest of the school week :(
-0 points [100 Points]

SEP 10: Great leg workout. Went up in reps on Squats. Nutrition challenged me today with short term changes of time. But got through it all ok
-0 points [100 Points]

SEP 11: What can I say, spot on :)
-0 points [100 Points]

SEP 12: Good Chest, Tri's and Shoulders workout today, and got all my meals prepared perfectly :)
-0 points [100 Points]

SEP 13: Great workout today and nutrition spot on :)
-0 points [100 Points]

SEP 14: Had some family over, so had a slice of lemon meringue pie for a cheat meal :) Was very nice :drool:
-0 points [100 Points]

SEP 15: Had my girlfriend round for a BBQ. :p
-0 points [100 Points]

SEP 16: Went into town with a fit female friend ;)
-0 points [100 Points]

SEP 17: Went to gym with a mate, we done a lot of lifts, and I set a new PR of 140KG on deadlifts :)
-0 points [100 Points]

SEP 18: Nutrition good, had work this evening, no-one came into the shop, so very bored.
-0 points [100 Points]

SEP 19: Good back workout, tried some supersets for the first time, boy are they hard. :)
-0 points [100 Points]

SEP 20: Not a lot done today, everything spot on really :)
-0 points [100 Points]

SEP 21: Well, seeing as though the only thing that I have left to do for today is to enjoy a cheat meal, means I cannot lose any points for today :)
-0 points [100 Points]

SEP 22: Had some family friends over, and a nice meal :)
-0 points [100 Points]

SEP 23: Lazy day, still spot on :)
-0 points [100 Points]

SEP 24: Great ME Upper workout :jumping:
-0 points [100 Points]

SEP 25: Looking forward to my first ME Lower workout tomorrow. Food all spot on :)
-0 points [100 Points]

GOAL: Stop being a Fatass


COMMENT: I want to fit into size 36 jeans


WORKOUT SCHEDULE
Monday: Chest & Tri's
Tuesday: Legs
Wednesday: Cardio
Thursday:Back & Bi's
Friday: Cardio
Saturday: Cardio
Sunday: Off

MEAL SCHEDULE
NO FAST FOOD!!! NO SODA!!! NO CRAP!!!
120oz of water

STARTING STATS
WEIGHT: 252.8lbs
ARMS: 16.25
CALVES: 17.75
CHEST: 44
FOREARMS: 12.75
HIPS: 47.25
THIGHS: 26
WAIST: 43


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


DAILY LOG:
9/1: 100 points- I did a total body workout this afternoon. No junk food upto 6:30. Dinner was clean, no points lost.
9/2: 100 points- No workout scheduled for today, but I just got done mowing the grass I guess its better than sitting on my but all day. Drinking plenty of water and food is clean.
9/3: 99 points- I missed my workout, but food was clean and water was good
9/4: 99 points- Had a great back/biceps workoutm it really kicked my butt
9/5: 98 points- Decided to paint the kitchen instead of working out, but the diet was still good

GOAL: Cutting.

COMMENT:
Currently 195.
Want to drop at least 8 pounds. Maybe more if it goes well.


WORKOUT SCHEDULE
Body for life. I've had success with it before, just never stuck with it long enough to see the results last.

M,W,F Weight Training
T,Th, S Cardio

Weight training will be upper and lower body alternating. Sets of 12,10,8,6,12, and 12.
Upper: Dumb Bell press, Shoulder Press, Triceps extension, lat pulldown (work up to pull ups), hammer curls

Lower: Weighted Lunges, Leg press, calf raise, weighted situps, ab conditioning exercises (flutter kicks, leg lifts, etc...targeting lower abs)

MEAL SCHEDULE
0400: Kashi, milk, banana
0700: Eggs, fruit
0930: Myoplex
1200: Tuna and salad
1430: Chicken, rice, vegetable
1700: Cottage cheese and apple


This will be modified, I am starting with this cause it is working now and I am happy to be eating much healthier than I was. I expect to see weight loss just from cutting out all the crap I was eating.

STARTING STATS
WEIGHT: 195lbs
BODY FAT: Guessing 18%
ARMS: 14 in
CALVES: 16 in
CHEST: 41 in
FOREARMS: 12 in
HIPS: 43 in
THIGHS: 24 in
WAIST: 35 in

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

DAILY LOG

LONG TERM GOAL

Hi, all. I'm getting married in a year. By then, I'll have been 30 years old for two months. Between now and then, I want to get down to 175 pounds (I was 203 this morning), develop some muscle definition, and run personal bests in the half-marathon (which would mean beating 2:07), the 10k (still have to look that up), the 5k (21:12), and the mile (6:03).

SEPTEMBER GOAL

Lose six pounds.

WORKOUT PLAN

Six days a week, do something active purely for exercise for at least a half hour.

MEAL PLAN

One packet of oatmeal for breakfast every morning, at least one piece of fruit every day, some sort of vegetable for lunch and dinner, no hamburgers all month, one plate of food at lunch and dinner (no seconds), only one dessert each day, and at least one liter of water each day.

CURRENT STATS

Weight: 203 lbs.
Height: 6'

DAILY LOG

September 1: Woke up at 204 lbs, so my September 30th goal is 198 lbs. For exercise, I went hiking from 9 to 3:30, with an hour break in there for lunch near the summit. I adhered to all the food guidelines, except that I had a second plate of food for dinner. -1 pt. [99 pts]
September 2: Spent a day off from exercise; lounged in the sun and walked on the beach with the fiancée. In the meantime, snacked on some chocolates in the afternoon and even though the slices were small, had a second plate of pizza for dinner. -2 pts. [97 pts]
September 3: Nice 45-minute run this morning, and plenty of walking (and whale watching!) today. [97 pts]

GOAL: Fitness

BODY TYPE: Mesomorph

COMMENT:
I spent the last month taking a break from weight training & generally took it easy after 10 months of hard training. This month is the start of my rugby session so I'm ready to return to my usual training regime rested & eager to improve on my results to date. I will start off with my regular M/W/F weights schedule & work with a full body rountine to begin with. I am happy with my current stats, I believe I have reached my ideal bodyweight & bodyfat levels. So my aim for this month is to improve my cardiovascular fitness by adding more cardio exercise/ activities to my week.

WORKOUT SCHEDULE:
Monday: Short Rugby Training & Weight Training - Full Body Rountine #1
Tuesday: Rugby Training or Cardio Activity (PM)
Wednesday: Weight Training - Full Body Rountine #2
Thursday: Rugby Match or Cardio Activity (PM)
Friday: Weight Training - Full Body Rountine #3
Saturday: Cardio Activity
Sunday: Cardio Activity or Day Off


MEAL SCHEDULE:
Six Meals a day: three main meals, two snacks & a PWO shake. 1/2 Cheat Meals a week. Also daily multi-vitamin & fish oil capsules.

STARTING STATS:
WEIGHT: 192lbs
BODY FAT: (Health Central)
ARMS: (Myotape)
CALVES: (Myotape)
CHEST: (Myotape)
FOREARMS: (Myotape)
HIPS: (Myotape)
THIGH: (Myotape)
WAIST: (Myotape)


END STATS:
WEIGHT: 194lbs
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGH:
WAIST:

DAILY LOG:

WEEK 1:
SEPT 1: Rugby match played today we won 14-10 good start to the season. Scheduled meals & vits/ protein taken. (100 Points)
SEPT 2: Day off today I was at a 21st birthday party last night so I'm recovering today! Scheduled meals & vits/ protein taken. (100 Points)
SEPT 3: We had an extra rugby session tonight to go over some skills, it was a tough session for 60mins. I was exhausted after this so I put off my weights session, If possible Ill get it done tomorrow after training & skip the soccer game I usual have on Tuesday nights. Scheduled meals & vits/ protein taken. (100 Points)
SEPT 4: Rugby training tonight for 90mins, not as hard as last night but alot more drills. I will only have time for two weights sessions this week but I won't deduct a point since I'm training every night anyways. Scheduled meals & vits/ protein taken. (100 Points)
SEPT 5: I didn't make to the Gym tonight (-1) this was to be my first weights session back after a month's break from lifting. I was really looking forward to this session but I spent too long trying to get my gear together & I ended up running out of time because I had ageed to go to the movies at 8pm. This is the typical situation I should be trying to avoid so from now on I should have my gear packed & be ready to go, no excuses! Cheat meal: pizza. Scheduled meals & vits/ protein taken. (99 Points)
SEPT 6: Rugby training tonight was a light session, mostly running through game plays. But we finished with some sprints which made it worthwhile. I'm looking forward to my weights session tomorrow evening, it's been too long since I've been lifting & I miss the satisfaction of a great workout. Scheduled meals & vits/ protein taken. (99 Points)
SEPT 7: I didn't do my scheduled weights session after work this evening because the weather was so nice. Instead I went for a swim in the sea with a few friends. Also the rugby world cup starts tonight & I don't want to miss the build up! I will do my weights in the morning before I have to travel for a family wedding in the afternoon. I will also do tomorrow's cardio session on Sunday. Scheduled meals & vits/ protein taken. (99 Points)

WEEK 2:
SEPT 8: Today did not go as planned at all! As usual when I put off a weights workout until the weekend it doesn't happen for one reason or another. I watched two rugby world cup matchs in the morning & afternoon instead of going to the gym despite gettin up at 8am to do so! I had to leave for the wedding after that, so that's another point lost for a missed weights session (-1). Cheat meal: fish & chips. Scheduled meals & vits/ protein taken. (98 Points)
SEPT 9: It was 6pm by the time I got back home from the wedding today. It was quite a long night so we went to the beach for a swim to shake off the sore heads! As a result I was exhausted by the time I got home & in no state to do a quality cardio session (-1). I can't believe after a week of this challenge, I haven't been back in the Gym once yet! So this week it's obvious I just have to be organised & do my workouts on time without excuse. Scheduled meals & vits/ protein taken. (97 Points)
SEPT 10: Rugby training tonight was a light skills session for 75mins, I should have training every Monday night from now on. After rugby I did my scheduled full-body workout #1. I enjoyed being back in the weights room & I felt great afterwards. My strength has decreased a little over the last six weeks but nothing major. I should be back to where I was in a week or two. Scheduled meals & vits/ protein taken. (97 Points)
SEPT 11: Rugby training tonight wasn't too heavy tonight just alot of drills & some contact. Scheduled meals & vits/ protein taken. (97 Points)
SEPT 12: Full body weights workout #2 done tonight, great workout with good intensity. As with Monday's workout I'm lifting less weight than before but my form & timing is excellant, so I should regain any loss strenght quickly. My younger brother trained with me tonight which was a welcome change to training by myself & it was great to pass on a bit of knowledge & experience. Scheduled meals & vits/ protein taken. (97 Points)
SEPT 13: Rugby training was short tonight 70-80 mins, but alot of running none the less. I have had some serious DOMs today after starting back to weight training this week, I've missed that feeling! Scheduled meals & vits/ protein taken. (97 Points)
SEPT 14: I didn't go to the Gym tonight because I wanted to watch the England v South Africa rugby world cup game. I know my track record with getting weight sessions done on weekends isn't very good but I'll make sure I get this one done tomorrow. Scheduled meals & vits/ protein taken. (97 Points)


WEEK 3:
SEPT 15: Full body weights done this morning, I felt pretty sluggish but I had a good session & did some cardio afterwards. I played a rugby game today also, we lost 25-5 but I was happy with my performance. Scheduled meals & vits/ protein taken. (97 Points)
SEPT 16: Scheduled day off today, I travelled away for the night with my girlfriend. Cheat meal - full irish breakfast. Scheduled meals & vits/ protein taken. (97 Points)
SEPT 17: Full body weights workout #1 done tonight, good session. I increased one exercise - flat bench press. Scheduled meals & vits/ protein taken. (97 Points)
SEPT 18: Rugby training tonight was tough, quite a bit of contact work. I also played 5 aside soccer for 90mins which I haven't played in a while & I really enjoyed it tonight. Scheduled meals & vits/ protein taken. (97 Points)
SEPT 19: Full body workout #2 done tonight. Scheduled meals & vits/ protein taken. (97 Points)
SEPT 20: Rugby training tonight was quite a light session because we have no game at the weekend. Scheduled meals & vits/ protein taken. (97 Points)
SEPT 21: I won't make it to the gym tonight because I have a work party this evening for the Irish rugby match. I should get my weights session done tomorrow. Scheduled meals & vits/ protein taken. (97 Points)

WEEK 4:
SEPT 22: We had a free bar last night for the party & Ireland lost to France in the rugby so I'm extremly hungover/ depressed today. I didn't make it to the gym today for weights or cardio (-2). Scheduled meals & vits/ protein taken. (95 Points)
SEPT 23: Scheduled day off today, I should do some cardio but I'm still suffering from Friday night so I won't. Scheduled meals & vits/ protein taken. (95 Points)
SEPT 24: Full body weights done tonight, good session increased all exercises 10%. Scheduled meals & vits/ protein taken. (95 Points)
SEPT 25: Rugby training tonight was tough with alot of contact. I also played 5 aside soccer for 90mins. Scheduled meals & vits/ protein taken. (95 Points)
SEPT 26: Full body weights done tonight, it was a good session. I increased all exercises 10%. Scheduled meals & vits/ protein taken. (95 Points)
SEPT 27: Rugby training tonight was very worthwhile tonight, we ran through set-piece moves for about 45mins after the warm-up. So we were constantly running & we finished with 6 x 100m sprints. Cheat meal - chicken fillet burger. Scheduled meals & vits/ protein taken. (95 Points)
SEPT 28:

WEEK 5:
SEPT 29: I spent the day surfing today for the first time in a while, that will count as my cardio since I found all the paddling so tough! My shoulders are already sore only a couple of hours later. Cheat meal was two burgers from the BBQ after the surf. Scheduled meals & vits/ protein taken. (95 Points)
SEPT 30: Scheduled day-off today. I watched Ireland's disappointing last game in the rugby world cup as they were knocked out of the tournament in the group stage by Argentina. The dream is over! Scheduled meals & vits/ protein taken. (95 Points)

Conclusions:
Good month overall it felt great to return to weight training after a months lay-off. My strength had reduced a little but I have returned to where I was during this month. I feel my overall fitness has improved some-what also this month, rugby training is going well & my endurance and speed are much better. This month marks a full year of training/ transformation for me, it has been extremely worthwhile & one of my greatest accomplishments. So I'm very excited with the thought of the results that another year will yield.

Sep 1 & 2: had planned to take these easy and hit it strong starting Monday, with the caveat that I had to get some cardio in. That's done. Lots and lots and lots of walking around new places in london.

Mon Sep 3: cardio done (1.5 hours biking). upper lifting done.

Tue Sep 4: cardio planned, lower planned.

22

GOAL: Weight loss

COMMENT: I want to lose 8 lbs by the end of the month


WORKOUT SCHEDULE (cardio)
Monday: elliptical, 60 mins
Tuesday: elliptical, 60 mins
Wednesday: elliptical, 60 mins
Thursday: elliptical, 60 mins
Friday: elliptical, 60 mins
Saturday: elliptical, 60 mins
Sunday: elliptical, 60 mins

WORKOUT SCHEDULE (weights)
Monday: Mid Morning Chest
Tuesday: Mid Morning Bi’s and Tri’s
Wednesday: Ab’s only no workout
Thursday: Mid Morning Shoulders
Friday: Mid Morning Legs/Calves
Saturday: Ab’s only no workout
Sunday: Ab’s only no workout


MEAL SCHEDULE
Seven meals per day

STARTING STATS
WEIGHT: 230 pounds
BODY FAT: 25%
ARMS: 16.75"
CALVES: 16"
CHEST: 43.50"
FOREARMS: 13"
HIPS: 39.5"
THIGHS: 23.5"
WAIST: 40.5"

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


SEP 1: Got everything in today which is a great feeling on day one.
-0 points [100 points]

SEP 2: Got Everything in today. But do have to add something with my last meal. For my stomach was growling.
-0 points [100 points]

SEP 3:
-0 points [100 points]

SEP 4:
-0 points [100 points]

SEP 5:
-0 points [100 points]

SEP 6:
-0 points [100 points]

SEP 7:
-0 points [100 points]

SEP 8:
-0 points [100 points]

SEP 9:
-0 points [100 points]

SEP 10:
-0 points [100 points]

SEP 11:
-0 points [100 points]

SEP 12:
-0 points [100 points]

SEP 13:
-0 points [100 points]

SEP 14:
-0 points [100 points]

SEP 15:
-0 points [100 points]

SEP 16:
-0 points [100 points]

SEP 17:
-0 points [100 points]

SEP 18:
-0 points [100 points]

SEP 19:
-0 points [100 points]

SEP 20:
-0 points [100 points]

SEP 21:
-0 points [100 points]

SEP 22:
-0 points [100 points]

SEP 23:
-0 points [100 points]

SEP 24:
-0 points [100 points]

SEP 25:
-0 points [100 points]

SEP 26:
-0 points [100 points]

SEP 27:
-0 points [100 points]

SEP 28:
-0 points [100 points]

SEP 29:
-0 points [100 points]

SEP 30:
-0 points [100 points]

K, I'm in.

Goal-170#

9/1- wt: 180.5, today did ok, 100
9/2- wt: 180, worked out, diet ok. 100
9/3- wt: 180, worked out, some max reps, good diet. 100
9/4- wt: 180, worked out, good diet. 100
9/5- wt: 179, diet going well. 100
9/6- wt: 177, snitched a cookie before bed, 99
9/7- wt: 177.5 on elliptical, ok diet 99
9/8- wt: 177.5 , bad diet 98
9/9- wt: 180, dangit, bad diet 97
9/10-wt: 180, fair/poor diet, need to break the bad cycle. Thinking do what you did, get what you got, so am going to eat two large portions of green vegetables at dinner regardless. Should help to make evening snitches less likely as this seems to be the time when things go bad. 96
9/11- wt: 180, fair diet, worked out, 95
9/12- wt:? worked out, gonna have 2 servings of greens for dinner
9/13
to
9/21 wt: 181 The body likes 181. Still I'm not giving up. Past successes, my life was quite a bit simpler and daily routines more consistent as a result. Need to make that one fall from 100 be a big one I suspect so it never happens. Ok, getting back on track right this second.
9/22 wt: 181

Goal: Cutting

Got lazy the past two months with diet. I've maintained my weight between 178-180, but my goal for this month is to hit 175.

Also, I feel like I've been overtraining. In the early stages (April-July) it was fine, but I noticed that last month I just didn't have the poop to finish some workouts. This month, I'm reducing my weight training from 6 days to 4 days a week. Still not sure what cardio will consist of, but probably 3-4 days a week.

October will be the start of a slow bulking cycle that will last until at least Feb. 08.

Goal: 175 on October 1st
Diet: Clean, two cheat meals per week, one cheat snack per week.
Training: M-W-F-Sat Weights,

September 1: No workout since I'm still on my week long rest. Will have my first workout Monday. Ate all meals accordingly. 100

September 2: Heh. I feel like a slacker since I haven't had a workout this month yet. Lucky scheduling I guess! :-) Ate clean all five meals. 100

September 3: First workout of the new program. All meals ate clean. 100

September 4: Twenty minutes cardio, all meals ate clean. 100

September 5: Lower Body workout, ate all meals clean. No update. 99

September 6: Cardio, ate all meals clean. No update. 98

September 7: Excellent upper body workout, ate all meals clean. 98

September 8: Cardio. Ate all meals clean. 98

September 9: Rest day, ate all but one meal clean, had cheat meal. 98

September 10: Missed workout due to sickness. At clean 97

September 14: Bowing out of this challenge. Remembering to update is my weakness. So far, I've been 100% with my diet and have only missed one workout.

i could use a challenge

goal: cutting

diet: 1200-1600 cals a day
at least 40% protein
90% clean food
slight carb cycling
two cheat days for the month

workout: full body weights 3x/week
2 circuit training sessions/week
at least 3 x liss/week

and we're off.....

01 SEPT 07 ---> circuit training followed by liss, clean diet {100pts}
02 SEPT 07 ---> rest day, clean diet {100pts}
03 SEPT 07 ---> full body w8s, sister in law thru surprise bday party for gf so i ate some "better than sex" cake. wasn't better than sex, but i'm glad i wasn't a party pooper. still kept my cals under 1600. -1 {99pts}
04 SEPT 07 ---> circuit training (high freq/lil rest), long walk, clean diet {99pts}
05 SEPT 07 ---> full body w8s, liss on the beach, clean diet {99pts}
06 SEPT 07 ---> liss, clean diet {99pts}
07 SEPT 07 ---> some cardio, full body w8s, clean diet {99pts}
08 SEPT 07 ---> rest day, tempting night but kept diet clean {99pts}
09 SEPT 07 ---> full body w8s, walking, clean diet {99pts}
10 SEPT 07 ---> fasted liss, circuit traning, clean diet {99pts}
11 SEPT 07 ---> full body w8s, clean diet {99pts}
12 SEPT 07 ---> rest day, cheat day {99pts}

No more excuses... No illnesses, no injuries, busy start of the semester over, Transition to new dean over, start of classes over.

Here we go! Goal: to stick to my program of
1. sleep (I have actually been asleep since 11:00 PM -- just woke up for a little bit.)
2. Food
3. water
4. cardio
5. weights
6. supps & vitamins
7. pictures bi-weekly.
8. weight bi-weekly
9. No cheat the first 2 weeks

September 6 -- SOrry I have not reported. Very busy -- was on plan until yesterday Am I pulled something while stretching and went into serious pain radiating down from my back. My pT couldn't help. I have been on steroid pak and can barely sit or stand or find a lying down position that relieves me of pain. I see a doctor this Friday for an MRI. I have an unstable back condition from surger 15 years ago -- but I have been very stable since 1996, without a single incident. I am sure that this current acute situation is because my hysterectomy through thinkgs out of balance, given I had an unstable back to begin with.

SO I have to drop out again. THis is soo discouraging, I have had so many false starts in this past year. My last completed challenge was exactly 1 year ago this September.

I have been up all night in pain, despite the drugs I am on and I am on a lot of them.

I wish everyone here good luck and I hope I am well enough to do the Octiber challenge.

At least I have a refrigerator filled with good food for the week.

Oh, Count me in. I've been exercising from time to time but I haven't taken it to the level I'd like to be. I just re-joined my gym for a full year, so I have no excuses. I have some strong motivators that'll push me to show what I am capable of. It starts now. :tu:

Here's my plan.

My Goals:
Decrease body fat, while simultaneously increasing muscle mass.
Gain speed.
Improve flexibility.
Increase confidence.

Comments:
I will improve my upper and lower body strength.
I will lower my body fat to hopefully 15% or lower.
I will lose my slight 'pencil neck'. :lol:
I will run at least a mile in 6 minutes or under.
I will be able to touch my toes when I stretch. :p
I will, at the end, feel comfortable taking full body pictures without clever angles!

Measurements every 6th day.
Pictures every day, to hopefully be posted after completion.

My Rules:
No excuses, no skipping. Every day, twice a day.
I don't care how I do it, but I will push myself to be adamant and consistent with this.
This is the time to prove things to myself.

Workout Schedule:
I will be starting tonight or tomorrow morning, as my schedule didn't permit me to wake up and exercise because I've already been up overnight.

Days 1, 8, 15, 22, 29
Early: Jogging (fasted); jumping jacks/push-ups/sit-ups & crunches/neck exercises
Later: Jogging; Legs.

Days 2, 9, 16, 23, 30
Early: Walking (fasted); jumping jacks/push-ups/sit-ups & crunches/neck exercises
Later: Jogging; Stationary Bike.

Days 3, 10, 17, 24
Early: Jogging (fasted); jumping jacks/push-ups/sit-ups & crunches/neck exercises
Later: Jogging; Chest & Triceps.

Days 4, 11, 18, 25
Early: Jogging (fasted); jumping jacks/push-ups/sit-ups & crunches/neck exercises
Later: Elevated Walking; Elevated Jogging; Elliptical.

Days 5, 12, 19, 26
Early: Jogging (fasted); jumping jacks/push-ups/sit-ups & crunches/neck exercises
Later: Jogging; Back & Biceps.

Days 6, 13, 20, 27
Early: Jogging (fasted); jumping jacks/push-ups/sit-ups & crunches/neck exercises
Later: Jogging.

Days 7, 14, 21, 28
Early: Walking (fasted); jumping jacks/push-ups/sit-ups & crunches/neck exercises
Later: Walking; Delts & Traps.

Meal Schedule:
5-6 meals per day- low in saturated fat, high in protein and whole grains.
ZERO 'cheat' meals.

I don't have a meal regimen defined, but these are generally what I deem as acceptable:
Foods- Whole grain breads, Whole grain pastas, Brown rice, Skim milk, Whole grain cereals, Chicken breast, Veggies, Fruits, Oatmeal, Fat-free/low-fat dairy products, Peanut butter. Etcetera! Sauce for pasta is acceptable, minimal use of condiments. Drinks- Water, Green tea (Arizona bottled or Lipton bags). Snacks- Quakes rice cakes, Granola bars.

Starting Stats:
Height- 6' 1"
Weight- 177 lbs.
Body Fat- 18% (This surprised me. :cry:)
Arms: 11 7/8" (I know, I'm a human toothpick.)
Calves: 14 7/8"
Chest: 37 2/8"
Forearms: 10 3/8"
Hips: 40 2/8"
Thighs: 24 2/7"
Waist: 35 2/8"
Neck: 13 5/8"

Ending Stats:
Height- 6' 1"
Weight- ?? lbs.
Body Fat- ??%
Arms: ??"
Calves: ??"
Chest: ??"
Forearms: ??"
Hips: ??"
Thighs: ??"
Waist: ??"
Neck: ??"

Daily Log:
September 1, 2007 Day 1: 99/100 points
09/01/2007 ~9:15 AM
20 push ups
20 sit ups
20 crunches
20 jumping jacks
Neck strengthening exercises
18:00 treadmill / 1.5% incline / 2.04 miles (2:00 walking, 16:00 jogging)

09/02/2007 ~4:20 AM
2 miles jogging
1 miles walking
1 mile jogging
shortened leg workout

2 slices of Brownberry 12-grain bread
Skippy reduced-fat peanut butter
Arizona Diet green tea

2 slices of Brownberry 12-grain bread
Skippy reduced-fat peanut butter
Skim milk

2 slices of Brownberry 12-grain bread
Skippy reduced-fat peanut butter
Skim milk

"Whole Wheat" Penne
Spaghetti Sauce
Some cheese sauce on top, which I am going to dock myself for because while it wasn't a cheat meal, the sauce has not a lot of nutritional value. Bah! Yeah I'm harsh on myself ;) [-1]
Skim milk

Brown Rice
Carrots
Arizona Diet Green Tea

Took the progress pictures, and I am officially BEAT. haha, good stuff though. I can't believe I put myself right into this so fast with such high expectations- but, I'm creating accountability and that's serving as a way to get my butt up. Jogged past a couple girls also jogging in the wee hours and they said good morning, so there are some perks to this ^_- 6 miles in one day? Chhhhriiiiist.

Oh and get this, the car broke down. So I had to run to the gym, and back. But I didn't let it stop me, I'm proud for that..

p.s.- I'm still not sure how to sit the bar onto my shoulders when doing squats, it's painful- and I'm going to kill myself with it when I get to higher weights. :?

[p.p.s- i wont elaborate so much in every update ;)]

September 2, 2007 Day 2: 96/100 Points
I have my excuses but the fact is I didn't manage to workout [-2]
Didn't eat enough meals [-1]
Hopefully tomorrow fares better!

September 3, 2007 Day 3: 100/100 Points
-tbd-

September 4, 2007 Day 4: 100/100 Points
-tbd-

September 5, 2007 Day 5: 100/100 Points
-tbd-

September 6, 2007 Day 6: 100/100 Points
-tbd-

September 7, 2007 Day 7: 100/100 Points
-tbd-

September 8, 2007 Day 8: 100/100 Points
-tbd-

September 9, 2007 Day 9: 100/100 Points
-tbd-

September 10, 2007 Day 10: 100/100 Points
-tbd-

September 11, 2007 Day 11: 100/100 Points
-tbd-

September 12, 2007 Day 12: 100/100 Points
-tbd-

September 13, 2007 Day 13: 100/100 Points
-tbd-

September 14, 2007 Day 14: 100/100 Points
-tbd-

September 15, 2007 Day 15: 100/100 Points
-tbd-

September 16, 2007 Day 16: 100/100 Points
-tbd-

September 17, 2007 Day 17: 100/100 Points
-tbd-

September 18, 2007 Day 18: 100/100 Points
-tbd-

September 19, 2007 Day 19: 100/100 Points
-tbd-

September 20, 2007 Day 20: 100/100 Points
-tbd-

September 21, 2007 Day 21: 100/100 Points
-tbd-

September 22, 2007 Day 22: 100/100 Points
-tbd-

September 23, 2007 Day 23: 100/100 Points
-tbd-

September 24, 2007 Day 24: 100/100 Points
-tbd-

September 25, 2007 Day 25: 100/100 Points
-tbd-

September 26, 2007 Day 26: 100/100 Points
-tbd-

September 27, 2007 Day 27: 100/100 Points
-tbd-

September 28, 2007 Day 28: 100/100 Points
-tbd-

September 29, 2007 Day 29: 100/100 Points
-tbd-

September 30, 2007 Day 30: 100/100 Points
-tbd-

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

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

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