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

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

OCT 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]

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

OCT 4:

OCT 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.....

Foley's "100 Challenge" post


GOAL: Cutting


COMMENT: I want to lose around 4lbs.


WORKOUT SCHEDULE
Monday: ME Upper AM/PM
Tuesday:
Wednesday: Lower AM
Thursday:
Friday: RE Upper PM
Saturday
Sunday: Football PM


MEAL SCHEDULE
5-6 meals per day, 1 cheat meal per week.


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

OCT 1: Did my ME Upper Workout and took one of my cheat meals, some Tiramisu and some blue cheese!!! :D
-0 points [100 points]

OCT 2: Perfect day once again!
-0 points [100 points]

OCT 3: Great lower workout and good nutrition!
-0 points [100 points]

OCT 4: 100% on it :)
-0 points [100 points]

OCT 5: Took my 2nd cheat meal; McDonalds, out of convenience sake.
-1 points [99 points]

OCT 6: 3rd cheat meal! :(
-1 points [98 points]

OCT 7: Haha. I have fallen into the trap of changing my original post to suit my desire to cheat a little *slaps wrist*. So, have now deducted 2 points for the 2 extra cheat meals I let myself get away with, and 1 more for the After 8 chocolates I want now! :) Never again!
-1 points [97 points]

OCT 8: Great to be back on track after a bad weekend. Good ME Upper workout, and spot on nutrition! :)
-0 points [97 points]

OCT 9: Spot on again. Leg day tomorrow!!! :lol:
-0 points [97 points]

OCT 10: As I suspected, I have come down with some sort of illness. I knew this after I attempted to squat. Everything else still on track, and I finished the workout, even if it was crap.
-0 points [97 points]

GOAL: Cutting


COMMENT: I want to lose about 2 lbs of fat per week.


WORKOUT SCHEDULE
Monday: Stationary bike, 45 mins (aerobic, fasted) (AM);
Weight training: Biceps, Forearms & Abs (PM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM);
Weight training : Shoulders & Calves
Wednesday: Stationary bike, 45 mins (aerobic, fasted) (AM);
Weight training: Legs (PM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM);
Weight training : Back & Traps
Friday: Stationary bike, 45 mins (aerobic, fasted) (AM);
Weight training: Chest & Abs (PM)
Saturday: Off
Sunday: Off


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


STARTING STATS
WEIGHT: 213 lb
BODY FAT: 16,0
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG :

OCT 1: [100 points] Eatin' alot of fish for my meals lovely! Cardio and my workout were great aswell.
OCT 2: [100 points] 6 meals and the first cheat meal this month, due to a screw up my side the training wasnt what i hoped it would be.
OCT 3: [98 points] Very busy day skipped a meal and didnt update this day.
OCT 4: [98 points] 6 meals and cardio+workout felt great.
OCT 5: [98 points] 6 meals and cardio, and a nice ab workout.
OCT 6: [98 points] 6 meals no cardio.
OCT 7: [98 points] Good day.

-OM3GA.

GOAL: Cutting


I do 3 full body conditioning workouts and 2 full body strength workouts per week.


MEAL SCHEDULE

5 whole food meals per day. 1500 to 1700 calories per day. 2 cheat days for the month.

STARTING STATS
WEIGHT: 170
WAIST: 32


END STATS
WEIGHT:
WAIST:


DAILY LOG

Oct. 1 - Had a great start to the month 100
Oct. 2 - Meals eaten, workouts complete 100
Oct. 3 - Had a good day 100
Oct. 4 - workout complete diet in check 100
Oct. 5 - Good day 100
Oct. 6 - diet disaster 99
Oct. 7 - No disaster today 99
Oct. 8 - Had a great day 99
Oct. 9 - Great day and workout 99
Oct. 10 - Had a great day 99
Oct. 11 - Good day 99
Oct. 12 - Had a good day, tomorrow is a cheat day 99
Oct. 13 - Cheat day, workout complete 99
Oct. 14 - Rest day, diet in check 99
Oct. 15 - Great day 99
Oct. 16 - Good day 99
Oct. 17 - Rest day, great day 99
Oct. 18 - Great day and workout 99
Oct. 19 - Another great day 99
Oct. 20 - forgot to update -1 98
Oct. 21 - ok day 98
Oct. 22 - great day killer workout 98
Oct. 23 - you guessed it... great day 98
Oct. 24 - ok day... food intake was ok 98
Oct. 25 - great day and workout 98
Oct. 26 - still doing it! 98
Oct. 27 - last cheat day... was a whopper! good workout 98
Oct. 28 - no update -1 97
Oct. 29 - good day 97
Oct. 30 - great day 97
Oct. 31 - good last day 97

GOAL: Cutting/Bulking


COMMENT: I want to look leaner. I will more than likely just continue on SGX for the 1st two weeks of October. The other half will be bulking, according to my SUP2. That is when I will go into Workout Schedule B

WORKOUT SCHEDULE A
Monday: Stationary bike (AM); Weight training: Back and Traps(PM)
Tuesday: Stationary bike (AM); Weight training: Chest and Abs (PM)
Wednesday: Stationary bike (AM)
Thursday: Stationary bike (AM); Weight training: Legs (PM)
Friday: Stationary bike (AM); Shoulders and arms (PM)
Saturday Stationary bike (AM)
Sunday: Stationary bike (AM)


WORKOUT SCHEDULE B
Monday: Weight training: Back and Traps(PM)
Tuesday: Stationary bike (AM);
Wednesday: Weight training: Chest and Abs (PM)
Thursday: Stationary bike (AM)
Friday: Weight training: Legs (PM)
Saturday Shoulders and arms (PM)
Sunday: OFF


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

I forgot about the challenge and I had a cheat meal Sunday. I'll resize myself on Wenesday and provide a more accurate start date
STARTING STATS
WEIGHT: 156.5
BODY FAT: 13 ????
ARMS: 12.75
CALVES: 14.25
CHEST: 36.75
FOREARMS: 11.25
HIPS: 36.25
THIGHS: 22.25
WAIST: 31.25


END STATS
WEIGHT: 158.5
BODY FAT: 13.64
ARMS: 13
CALVES: 14.25
CHEST: 37
FOREARMS: 11
HIPS: 36
THIGHS: 21.75
WAIST: 31.75


DAILY LOG

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.


OCT 1: Did the cardio this morning. I'll go off to the gym this afternoon. I'll repost my weight and measurements probably tomorrow or Wednesday. 100 points

OCT 2: I had a good workout yesterday. I felt focused and everything. Didn't lose strength but I didn't gain any either. Good for a cut, I think. 100 points

OCT 3: Updated my stats and some things were lower. Everything was alright yesterday meals and all. 100 points

OCT 4: Really tired today. Hit all my meals but my freaking neighbors started partying at the later end of my sleep cycle. Feel a long day coming...again. Can't wait to go to the gym and let everything out. 100 points

OCT 5: Dang. Got Insomnia bad. Got up in the middle of the night and started cooking. Anyway got all my stuff in. 100 points

OCT 6: Slept lots today. Almost didn't want to get up for cardio. I took a little longer at the gym yesterday but I think it was one of the better workouts I've had in a while. 100 points

OCT 7: Nothing to report all went well. 100 points

OCT 8: Lost another .5 of a pound. I'm at week 12 of SGX. I didn't have a cheat meal yesterday so nothing else to report.100 points

OCT 9: I felt good yesterday but my grip gave out on deadlifts. I worked out on my forearms on Saturday, to failure, and I guess they did not recover. Also the weights are smaller at this gyms so I had to reach down lower to lift the bar off the floor, not sure if this made a difference.100 points

OCT 10: I decided to take the rest of the week off. I'll still continue the diet it though so minus 1 for the workout. I haven't had a week of since July so I think it would be best before I switch gears.
.99 points

OCT 13: Dang it it I forgot to update. Well I'm taking off the points for the update and the rest that I gave myself fo the two workouts. 95 points

OCT 14: Everthing was alright yesterday, but today I'm going to the Mexico-Nigeria game. I'm going to be there from 9 to 4. I'm going to try to sneak in some protein powder and almonds but no promises. I guess a missed meal can act as a cheat meal. Not sure how everyone feels about that. 95 points

OCT 15: I got to sneak in some stuff. Today I start bulking up.95 points

OCT 16: I did my first SUP2 workout in a while yesterday. I love how short and swee they are. I got to the gym a lot later than I wanted to. It couldn't be helped, something came up at work. Even though I was hungry I felt I still had a good workout. .95 points

OCT 17: I slept in a little today. Yesterday was mind-numbing. I sat down and listend to 10 hours of lecture. If it wasn't for the cardio in the morning, well cardio made everything more bearable. I'm off to another 7 hours of lecture.95 points

OCT 18: I did my chest workout yesterday. I really focused on tempo and getting the weight right for my protocol. I will have to go up on some next week and down on some exercises.95 points

OCT 19: Only did some cardio yesterday. The last three days I have been out on training and I was the only one who brought lunch. They were making fun of me because I didn't take advantage of the free lunch they were offering...Sandwiches.95 points

OCT 20: Did legs yesterdy. Felt pretty good, especially when I did Hyperextensions. I've been feeling the symptoms of a cold for about a week now. Not full blown but the starting stages of one. I'm not sure if I'm feeling this due to the weather change or because I'm a little overtrained. I have been more sleepy than usual during the day.[
B]95 points[/B]

OCT 21: Yesterday I did my arms and chest workout. I underestimated on a couple of the exrcises so I should have a better workout next week.
B]95 points[/B]

OCT 22: I had my cheat meal yesterday. Some chile colorado gorditas. My legs were still pretty sore and we did a lot of walking yesterday. Good day.
B]95 points[/B]

OCT 23: I had back day yesterday. I went up in everything so that was good.
B]95 points[/B]

OCT 24: All I did was cardio yesterday. No cheat meals. Nothing to report.
B]95 points[/B]

OCT 25: I missed a workout and I had a cheat meal -2.
B]93 points[/B]

OCT 26: I made up for yesterday's workout. I went up on all exercises.
B]93 points[/B]

OCT 27: Yesterday was leg day and it went well. I pulled off 10 more pounds on my squats.
B]93 points[/B]

OCT 28: Almost forgot to update. I had a good arms workout yesterday. I went up in everything. It seems like the theme of the week was add 1 rep to most exercises.
B]93 points[/B]

OCT 29: I had my cheat meal yesterday. Nothing else to report. I forgot to mention that I have a mandatory district meeting today and I can't workout. I'm switching today and tommorrow. So I'm about to do cardio. Still I'll delete a point.
B]92 points[/B]

OCT 30: Like I said, I didn't have a chance to workout yesterday. I got off of work too late. I'm going to do my Back workout a little later. Tomorrow is already the end of the month. I'll post my progress up and my pics in my journal tomorrow.
B]91 points[/B]

OCT 30: I updated my stats but I'm in a hurry I'll make a proper update and reflection later.
B]91 points[/B]

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). 91 in September's (http://forums.johnstonefitness.com/showpost.php?p=520885&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, grocery store, 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 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: 267 pounds
BODY FAT: 30.1 percent
ARMS: 14.75 inches
CALVES: 18 inches
CHEST: 45.5 inches
FOREARMS: 13 inches
HIPS: 46.5 inches
THIGHS: 26 inches
WAIST: 45.3 inches

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

DAILY LOG
Oct. 1: Chest-triceps, then 30 minutes of cardio. Kept under my calorie limit. 100 points.
Oct. 2: Lower and upper back, then 30 minutes of cardio. Wearing workout. Kept under my calorie limit. 100 points.
Oct. 3: 60 minutes of cardio, then one ab machine that seems to hurt my lower back so I'm thinking of dropping it. Stayed under my calorie limit. 100 points.
Oct. 4: Biceps and shoulders, then 30 minutes of cardio. Kept under my calorie limit. 100 points.
Oct. 5: Took a day off from the gym (too busy). Kept under my calorie limit. 100 points.
Oct. 6: Legs, then 30 minutes of cardio. Really wore out my knee. Had my cheat meal. 100 points.
Oct. 7: 60 minutes of cardio, then some crunches. Went over my calorie limit. 99 points.
Oct. 8: Chest-triceps, then 30 minutes of cardio. Went over my calorie limit again. 98 points.
Oct. 9: Lower and upper back, then 30 minutes of cardio. Another grindy workout on the hardest (and one of the funnest) days of the week. Went over my calorie limit yet again - hopefully discipline makes a welcome comeback soon. Didn't gain any weight this week even after the last few days of eating more than I should. Didn't lose any either, but I'll take it. 97 points.
Oct. 10: 60 minutes of cardio, then some crunches (which kill my lower back and I don't know why). Kept under my calorie limit, unbelieveably enough. 97 points.
Oct. 11: Biceps-shoulders, then 30 minutes of cardio. Kept under my calorie limit. 97 points.
Oct. 12: 60 minutes of cardio. Skipped the crunches. Kept under my calorie limit. 97 points.
Oct. 13: Legs, then 30 minutes of cardio. Had my cheat meal, and it wasn't terribly cheaty. But it still was a cheat meal. 97 points.
Oct. 14: 60 minutes of cardio. Kept under my calorie limit. 97 points.
Oct. 15: Chest-triceps, then 30 minutes of cardio. Kept under my calorie limit. 97 points.
Oct. 16: Lower and upper back, then 30 minutes of cardio. Kept under my calorie limit. 97 points.
Oct. 17: 60 minutes of cardio. Kept under my calorie limit. 97 points.
Oct. 18: Biceps-shoulders, then 30 minutes of cardio. Kept under my calorie limit. 97 points.
Oct. 19: 60 minutes of cardio. Horrible day. Late binge probably put me over my calorie limit - weird day nutritionally. Don't really know, so I'm taking off a point anyway. 96 points.
Oct. 20: Legs, followed by 30 minutes of cardio. Had my cheat meal. 96 points.
Oct. 21: 60 minutes of cardio. Obliterated my calorie limit with an amazing dinner at a pizza buffet. Probably the best food I've had all year. Not something I wanna do every week, but once in a while (wife's birthday was the occasion today) should be OK. I know I won't lose a pound this week, but man, the cinnamon rolls fresh out of the pizza oven were as close to heaven as I can imagine getting. 95 points.
Oct. 22: Chest-triceps, followed by 30 minutes of warmup/HIIT/warmup. Kept under my calorie limit. 95 points.
Oct. 23: Lower and upper back, followed by 30 minutes of HIIT/LISS cardio (I did HIIT on the bike as long as my legs could take it, then went to a steady pace). Kept under my calorie limit. I was down 3.5 pounds this week after Sunday's pizza-thon. I had a couple of really good days after that, so it's possible that helped. I'm thinking the change in cardio may have helped also. 95 points.
Oct. 24: 60 minutes of LISS on the elliptical. Kept under my calorie limit. After running my bodyfat percentage numbers, it came to light that I lost a bunch of muscle this week, and actually gained a little fat. Not good. I think I'm gonna stick to LISS cardio for a while to see if that makes a difference, and I may need to up the calories on some days of the week (been trying to aggressively cut calories on cardio days and it may be that I'm not getting enough protein when I do that). Not the end of the world, but not a welcome development either. 95 points.
Oct. 25: Biceps-shoulders, then 30 minutes of LISS on the elliptical. Kept under my calorie limit. 95 points.
Oct. 26: 60 minutes of LISS on the elliptical. Kept under my calorie limit. 95 points.
Oct. 27: Legs, then 30 minutes of LISS on the elliptical. Had my cheat meal. 95 points.
Oct. 28: 60 minutes of LISS on the elliptical. Kept under my calorie limit. 95 points. Oct. 29: Chest-triceps, then 30 minutes of LISS on the elliptical. Didn't care much about counting calories (or much willpower) - I probably didn't go over my limit much, but I probably went over my limit. 94 points. Oct. 30: Lower and upper back, then 30 minutes of LISS on the elliptical. Kept under my calorie limit. Just one pound lost this week. Better than losing nothing or gaining, though. 94 points. Technically missed my Oct. 31 update. Finished with 93 points. Next!

GOAL: Cutting

COMMENT: I am going to South Beach Miami the beginning of November so I wanted to buckle down and loose that last bit of fat before the trip.

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

STARTING STATS
WEIGHT: 180.2 lbs.
BODY FAT: 12.5%
ARMS: 14.75"
CALVES: 15"
CHEST: 41"
THIGHS: 24"
STOMACH: 33.75"

CURRENT STATS
WEIGHT: 176.4 lbs.
BODY FAT: 9.1%
ARMS: 14.5"
CALVES: 14.75"
CHEST: 41.25"
THIGHS: 23.75"
STOMACH: 32.75"

DAILY LOG
Oct 1: I started out fine...:mad: 98 points (http://forums.johnstonefitness.com/showpost.php?p=532083&postcount=866)
Oct 2: I stayed the course 98 points (http://forums.johnstonefitness.com/showpost.php?p=532454&postcount=867)
Oct 3: With good intentions 98 points (http://forums.johnstonefitness.com/showpost.php?p=532720&postcount=870)
Oct 4: Thank god for helpful neighbors 98 points (http://forums.johnstonefitness.com/showpost.php?p=533038&postcount=875)
Oct 5: Overdid it with my PWO carbs last night 98 points (http://forums.johnstonefitness.com/showpost.php?p=533339&postcount=879)
Oct 6: Being held accountable 98 points (http://forums.johnstonefitness.com/showpost.php?p=533481&postcount=880)
Oct 7: It was only a matter of time 98 points (http://forums.johnstonefitness.com/showpost.php?p=533713&postcount=883)
Oct 8: Boy was I feeling lethargic yesterday 98 points (http://forums.johnstonefitness.com/showpost.php?p=533989&postcount=887)
Oct 9: Trying to pass on the pizza...:drool: 97 points (http://forums.johnstonefitness.com/showpost.php?p=534337&postcount=889)
Oct 10: Talk about a carb induced coma...:lol: 96 points (http://forums.johnstonefitness.com/showpost.php?p=534663&postcount=896)
Oct 11: I managed to do a little trickery 96 points (http://forums.johnstonefitness.com/showpost.php?p=534903&postcount=899)
Oct 12: I can do it 96 points (http://forums.johnstonefitness.com/showpost.php?p=535126&postcount=908)
Oct 13: See the finish line in the distant horizon 96 points (http://forums.johnstonefitness.com/showpost.php?p=535323&postcount=912)
Oct 14: I like being hangover free 96 points (http://forums.johnstonefitness.com/showpost.php?p=535591&postcount=918)
Oct 15: Have you ever replaced one habit with another? 96 points (http://forums.johnstonefitness.com/showpost.php?p=535953&postcount=923)
Oct 16: Less than desirable food choices... :bang: 95 points (http://forums.johnstonefitness.com/showpost.php?p=536334&postcount=928)
Oct 17: DOUBLE SECRET PROBATION! 95 points (http://forums.johnstonefitness.com/showpost.php?p=536649&postcount=938)
Oct 18: I have to go it alone 95 points (http://forums.johnstonefitness.com/showpost.php?p=537059&postcount=943)
Oct 19: I'm shrinking, I'm shrinking. Ahhh! 95 points (http://forums.johnstonefitness.com/showpost.php?p=537345&postcount=946)
Oct 20: Time is at a premium this morning 95 points (http://forums.johnstonefitness.com/showpost.php?p=537512&postcount=949)
Oct 21: Looking a little pale 95 points (http://forums.johnstonefitness.com/showpost.php?p=537697&postcount=952)
Oct 22: All in the name of science...:cry: 94 points (http://forums.johnstonefitness.com/showpost.php?p=537972&postcount=953)
Oct 23: Let there be light! 94 points (http://forums.johnstonefitness.com/showpost.php?p=538317&postcount=960)
Oct 24: I stayed up way to late to watch the world series 94 points (http://forums.johnstonefitness.com/showpost.php?p=538710&postcount=966)
Oct 25: Well I love that dirty water; Oh, Boston, you're my home... 94 points (http://forums.johnstonefitness.com/showpost.php?p=539100&postcount=978)
Oct 26: It's raining like cats and dogs 94 points (http://forums.johnstonefitness.com/showpost.php?p=539389&postcount=985)
Oct 27: I don't worry excessively about the future 94 points (http://forums.johnstonefitness.com/showpost.php?p=539665&postcount=988)
Oct 28: I want to continue riding the wave 94 points (http://forums.johnstonefitness.com/showpost.php?p=539900&postcount=992)
Oct 29: Pushing myself hard on every level 94 points (http://forums.johnstonefitness.com/showpost.php?p=540223&postcount=1000)
Oct 30: Trick or Treat! 94 points (http://forums.johnstonefitness.com/showpost.php?p=540660&postcount=1010)

woot woot count me in.

GOAL: Fat loss and Muscle gain


COMMENT: I want to lose 2 pounds per week.


WORKOUT SCHEDULE
Mon - Sun. - rotating weights upper body day 1, lower body day 2, abs, back and core day 3, then back to upper body and so on.

Mon - Sun - 30 minutes minimum of HIIT per day.

MEAL SCHEDULE
Three meals per day, two healthy snacks per day, and one cheat meal per week.


STARTING STATS
WEIGHT: 222 pounds
BODY FAT: ?
ARMS: 15.5"
CALVES: 17.5"
CHEST: 44"
FOREARMS: 12.25"
HIPS: 45.75"
THIGHS: 27.5"
WAIST: 39"


END STATS
WEIGHT: 217
BODY FAT: ?
ARMS: 16"
CALVES: 17.25"
CHEST: 43.25"
FOREARMS: 12.25"
HIPS: 45"
THIGHS: 27"
WAIST: 37.5"

Oct 1: figured since today was the first of the month i would modify my start stats to reflect the true start of the competition. I was sick with a stomach bug so I didn't do any real work out. I did some "300" exercise training with the one handed clean and jerks, some wall seats, curls, tricep extensions, and thats about it. So i'm not terribly mad at myself for not working out much, but my diet yesterday was horrendous. McD for breakfast, BK for lunch, and pizza for dinner.... yeah i know i know i lost a point. [99]

Oct 2: Did some weights and ate ok. [99]

Oct 3: Ate ok and did a bunch of pushups, siteups, leg lifts, etc... anything with out weights as i'm still getting over this stomach bug finally. [99]

Oct 4: did some arm work with mild weights today and spend the evening at halloween horror nights, so i'm guessing i walked a good 4 miles or so. only downside to the day was i ate a damned funnel cake while waiting for the bill and ted show, well not all of it just a little less than half but enough to dock a point [98]

Oct 5: guess i forgot to input the daily routine today, but i was good today moderate exercise and eating correctly.

Oct 6: moderate workout and eating well

Oct 7: halloween horror nights again, but i was good and i didn't eat anything last night. so basically i stuck to my typical healthy diet got to the gym. i tried to do my leg workout, but my knees are killing me, they have been now for a couple of weeks, so i stuck to moderate workload on the weights and then did some cardio.

Oct 8: getting this out of the way early. if anything changes during the day i'll have to make a modification, but as of this morning i weighed in at 219.8 which is down almost 3 full pounds. needless say it looks i am hitting my mark of 2 pounds a week.

Oct 9: very sore from a pretty intense upper body work out yesterday. i took the day as a day of rest. i did maintain good diet and am satisfied with the day.

Oct 24: yea so i missed a few days.... anyhow on those days i've been pretty good i've had a few days that i have to deduct points for. you know late nights at halloween horror nights when i picked up some grub, only once so far though. but as of today i'm sitting at 218 so i'm down 4 pounds i should have been down about 6 pounds, but losing 2 pounds a week is getting tough with the amount of weights vs. the amount of cardio. but we'll see if i can't kick it up a notch here in the final week. -20 points = [78]

Oct 25: i was pretty good yesterday until the night time at halloween horror nights when i had a slice of pizza at about 12:15 or so. not terribly bad, but bad enough for a point. [77]

Oct 30: i guess down 5 points for not posting the daily notes. i have been pretty good been doing a ton of things for various haunted houses for charity or for our IT department :) yeah thats right us comp geeks do a haunted house. other than that i'm pretty happy with the month so far so on the first of november i'll post up with the new weight / measurements. [72]

Oct 31: well this morning for my final weigh in of the month, barring better results tomorrow morning, i am sitting at 217. that makes it a loss of 5 pounds for me. i was hoping for 8 pounds, but i haven't really been 100%, obviously. with all the late night items from being out until the wee hours of the morning at halloween horror nights and such, but thats life and in my POV you can't live everyday on a complete strict schedule. so over all i'm pretty happy with my results from what i can tell. tomorrow morning we do our measures here at work so i'll be posting up my final ending weight and measurements.

GOAL: Cutting


COMMENT: Reach my goal from earlier this year of 150 pounds by years end

WORKOUT SCHEDULE
I'm going to do Waterbury's BBB program followed by ABBH program so I will be on a 4 day split for the first 3 weeks than a 3 day split. To start...
Monday: Lifting
Tuesday: Lifting
Wednesday: LISS, 30 mins
Thursday: Lifting
Friday: Lifting
Saturday LISS, 30 mins
Sunday: Off


MEAL SCHEDULE
Six meals per day, one cheat meal per week. 2 lite beers per week.

Will be doing a carb cycle, Days 1-3 2200 kCal/day 45/30/25, Day 4 2700 kCal 30/50/20 (to start anyway)


STARTING STATS
WEIGHT: 169.8 pounds
BODY FAT: 20.0 (per scale)
ARMS: 13"
CALVES: 15"
CHEST: 42"
FOREARMS: 10 3/4"
HIPS: 35 3/4"
THIGHS: 21 1/2"
WAIST: 33 1/2"


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


DAILY LOG
Mon Oct 1: Got off to a great start, it feels so good be eating with discipline and lifting again. Things weren't perfect but they were close so I'll keep my points after day 1 and look to improve. -0 (100)

Tue Oct 2: Off to a great start, down 2 pounds from yesterday because of water but still encouraging. I feel the DOMS from my lifting and feel so good to be pushing the weight again. -0 (100)

Wed Oct 3: Day 3 and I'm down 3 pounds. While I won't experience that kind of success for long it is encouraging. Meals and workout today went as planned. -0 (100)

Thr Oct 4: Another rock solid day; I feel great!. -0 (100)

Fri Oct 5: Today became my off/drink/cheat day. I'll take a point away hopefully I make up the workout tommorrow and no harm, no foul. -1 (99)

Sat Oct 6: Had a few beers, and I went to the gym but didn't preform particularly well. I need to balance working out/eating right and socializing. -1 (98)

Sun Oct 7: Didn't eat particularly well today, and got no exercise. -2 (96)

Mon Oct 8: Meals were good but no gym. -1 (95)

Tue Oct 9: Ate well again but didnt go to the gym. -1 (94)

Goals: Meet caloric targets daily, cardio min. 3x a week, lift min. 1x a week

10/2 - 184#, 30 min elliptical done!
10/3 - did pretty good on diet. Said no to some bad stuff ie. cookies.

Fyrym's Official "100 Challenge" post


GOAL: Cutting and fitness (and get acquainted on JSF!)


COMMENT: I want to reduce my body fat to 10% (a start), and complete a 2.4 km run in under 10 mins.


WORKOUT SCHEDULE
Monday: Group fitness session (fasted, aerobic) (AM);
Tuesday: Work related PT (depends on what trainer decides, no choice)
Wednesday: Group fitness session (fasted, aerobic) (AM); Weight training: Pushing (PM)
Thursday: Xtrainer, treadmill, bike, 15 mins each (PM);
Friday: Group fitness session (fasted, aerobic) (AM); Weight training: Pulling (PM)
Saturday Xtrainer, treadmill, bike, 15 mins each (PM);
Sunday: Xtrainer, treadmill, bike, 15 mins each (PM); Weight training: legs, core (abs) (PM)

Changed schedule 8OCT to fit in morning workouts. Rescheduled work hours to attend group fitness sessions.

Tuesday are hard to work out, I am working both jobs that day, and my second job normally requires 1.5 hours of Physical Training (harder than my other days). It is occasionally replaced by moving boxes, or other random duties, which is unfortunately not my choice. I do not have time to do any extra cardio on Tuesday, so we'll see how I go.

My push/pull weight schedule is pretty straight forward. On Push days, I do all my pushing exercises (der). IE. Chest, delts, Triceps. Pull days are Biceps, lats etc. Legs are obviously squats, lunges blah blah. I also need to find more adequate core exercises, which I've noticed a great post here. (http://forums.johnstonefitness.com/showthread.php?t=1038) I'll need to read it all and learn it before the 1st. Heck, I'm starting it now :)


MEAL SCHEDULE
Six meals per day, one cheat meal per week (Tues, Try to avoid if possible). Zero alcohol intake. No liquid sugar hits!
Also, start taking a log on my food intake. Learn how to count calories!


STARTING STATS
Rounded to nearest whole number
WEIGHT: 87 KG
BODY FAT: 21% (based on This (http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html))
ARMS: 36 cm
CALVES: 41 cm
CHEST: 105 cm
FOREARMS: 29 cm
HIPS: 104 cm
THIGHS: 58 cm
WAIST: 98 cm


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


DAILY LOG
OCT1: Day 1 is easy. All meals on time, lunch was bad (strange salmon), still fighting last week's cold, but went to gym. Actually completed Sundays schedule because being sick knocked me off kilter. Back on schedule now. Probably the hardest I've pushed in a long time. Personal Best - 45 unanchored situps. Yay. (100 points)

OCT2: belgh, I woke up very tired. Still a hangover from my cold. Pushed through my 9 hours of work, which included a game of soccer (with slightly different rules, ie. I have bruises). That's my Tuesday work out complete. All meals taken on time. Probably eating too much carbs, 1 serve of wholemeal bread at lunch and 1/2 cup of brown rice at dinner + 4 weetbix biscuits for breaky. Now that I'm writing it all down, I can easily see this. I know that Tuesdays are mental crazy, so flexibility is needed. I shared a slice of pizza (ok, 4) with the boys after the game, and a can of Pepsi max. That goes down as my scheduled cheat meal, now to survive another week without junk. -0 points. (100 points)

OCT3: I am frustrated. I woke up after about 3 hours of sleep with my cold back in full force. I'm not normally a sick person, so I don't cope well. I took my first day off work in about 6 months, and also missed the gym. As a benefit, I was able to keep all my meals on track, because I had nothing else to do. I am annoyed that I missed the gym, I really needed to burn off some testosterone with a good wholesome bench press. GRR -1 point (99 points)

OCT4: It sucks. I can't breathe through my nose, so Cardio is out. I'm also not going to put my gym mates at the risk of getting my cold. Although, I'm pretty sure that's where I keep getting sick from. Another night at home with hot tea. Meals are ok, although my appetite is shot, almost need to set an alarm to tell me when to eat. -1 point (98 points)

OCT5: day 3 without gym. Can't do much about it. Today I had McDonalds! OMG! Due to my classes running all day, I normally eat at subway and get a salad roll or something, but I decided to try a Maccas salad today. I was pretty unimpressed, it was very small. The salad wasn't too fresh, so without the dressing, it was kinda tasteless. mm, still in my meal plan though, so yay. Should be right I think to go back to gym tomorrow night. so, no gym, -1 point (97 points)

OCT6: treading dangerous ground now. Didn't go to gym today because of killer cough. It's the first time that I've actually felt like my cold is getting better, so fingers crossed for tomorrow. Had a boring day of meals, as I spend the entire day at home, had to rely on leftovers. It's ok though, they are 'healthy' leftovers. Just boring, that's all. no gym -1 point (96 points)

OCT7: Ok, this is just bad timing. I was set to go to the gym, but my last programming assignment for the year was due, and I buggered up some stuff with the pointers and mem alloc. (stupid C), so it took me a long while to fix. It's done, but gym is closed. This is 1/2 my fault and 1/2 C's fault. Food was good. Restocked the fridge this morning, which is always a nice boost. Starting new group fitness camp tomorrow morning. no gym -1 point (95 points)

OCT8: woot woot. Back into it today. still a little bit of a cough, but up at 5:30 to start cardio session. Ran a 8.2 on the beep test, bridge for 2 mins, and 40 pushups in one minute. pretty happy with the results. Food was good, didn't want to waste a start like that. no change (95 points)

OCT9: All good, just another day. Still feeling incredibly sore in my chest from coughing the last week away.( i think) Pushups are hurting a little, situps are almost out, they really strain the muscles. PT was actually all right, we did some first aid, and had to carry some of the other lads around. Lifting 90kg and walking laps did it for me, and I quickly felt the burn. Anywho, food was good, on target. Experimented with a few different in betweeners today (in between lunch and dinner). Actually, that's not very exciting at all. Um, yeah, ate my cheat meal, which was greatly tasty. Good day over all. now for a 5:30 start tomorrow. -0 points (95 points)

OCT10: Nothing special. Had a good start to the day, weather was awesome. Ran further than I've ever ran before, and really felt it. Had a few diff sets of resistance training to try. A lot of free weights, lots of swiss ball work. Sore chest still, so only light on the chest press. lots of triceps work. Food was good, like normal. getting used to the menu now, so need to find some new meals. -0 points (95 points)

OCT11: again, normal day. Had to go out to dinner, but was able to order something almost straight off my food list at home. prawns with chilli. easy. Did some boxing at the gym, bit of shake up from my normal routine, which was cool. Finished with my run. -0points (95 points)

OCT12: run run run. Gotta love it. started to rain, so it wasn't the most fun I've ever had. Food was on target. nothing much else to say, just very tired. -0points (95 points)

OCT13: I had to do sundays program today, because I'm busy on sunday, so straight onto the weights. 2 hours, and now I'm sore. Meals were good. Starting to notice a massive difference in my gut size, which is just awesome. I'm still 97 kg, but I secretly did a quick measure, and I'm 5 cm shorter around the waist. I'll leave it for a while now, and measure at the end. -0 points (95 points)

OCT14: bludge day. As expected, I was just hanging out with my inlaws all day, shopping and the like. Didn't get home till 8pm or so, 30 mins before gym closes, so it's a good thing I did my sunday weights on sat! Ate well, considering, as my inlaws are health freaks too. Only difference is that 3 other people ate my boring idea for a healthy meal. Early start again tomorrow, looking forward to it. no gym -1 points (94 points)

OCT15: Early morning start, and with an expected top of 28degcel, it was already really warm at 6am. Lots of sweat, lots of running, lots of pushups. fun fun. In comparison to most of the other guys and girls, I was easily outdoing them in pushups, but flaked when it came to the core exercises. I've always known that my core is poor, but I don't normally compare myself to others. Maybe this is the one time where I can make an exception, and take note to work on my core more often, or harder, or whatever. Something to strengthen me up. Meals were good. -0 points (94 points)

OCT16: I've been flat out, crazy times at work today, only able to update now about last night/yesterday. It was Tuesday, so 2 lots of work due. My fitness regime last night was a standard fitness test :P so so boring. 45 pushups, 45 situps and 2.4 km run in 10:28. only 28 secs to knock off before I reach my goal, and just over half way to the end of the month. Ate my cheat meal, which was a whole 2 slices of pizza (not a really big splurge), went to bed, very very late, and very very tired. Ready for 5:30am start on wed. -0 points (93 points)

OCT17: Started well. Early morning boxing and running + ab work. Then hit a very tedious day at work, frustrating colleagues tipped me over the edge, and turned it into a very bad day. I also got a speeding fine through the mail from a couple months ago, I won't deny that I deserved it, but it didn't make the day any better. So, I had a cheat meal, I played on my Wii and just sat angry at the world. cheat meal -1 point (92 points)

OCT18: I'm running 1 day behind with my workouts because of last weekend, so completed Wednesday resistance training today. ouch. This just kills me, and I walk out of the gym feeling like my arms are going to explode. Today I noticed for the first time veins were poking out of my skin both on my bicep and forearm. I thought that it was so damn cool, and I was able to push myself even harder. I've always had a stronger right arm (play a lot of one armed related sports ie. Cricket), so unfortunately it was only popping out in my right arm. After a while, it went away, but I suppose it means that I'm moving places. Whether it's due to bigger muscles, or less fat... I'm getting there. Food was good, albeit so so boring. Which reminds me, food time now. -0 points (92 points)

OCT19: Cardio first thing, had to complete 3x 1km runs. I was put into the fast group, and made it my personal challenge to beat the other slower groups who left in 1 min blocks in front on me. I caught all but 1 person, which was great, because it really pushed me. It was also good for him, because he moved himself into the faster group to give himself more of a challenge. I managed to post my PB (for the day) on the last lap (we did rest for 2 mins) and managed a time of 4:01. Almost got the 4 min mark. Food was good. Off on mini holiday tonight. -0 points (92 points)

OCT20: mmmm. yep. I survived breakfast, mid morning and lunch before hitting a birthday party bbq where I broke my menu/food plan. I'm on holidays, so it's almost ok. I managed to restrict myself to eating a steak, some prawns and a simple garden salad, but found myself drinking soft drink and snacking on junk later in the evening. I didn't drink any alcohol, so pleased about that, but anyways, fail on the food. I did a bit of a run earlier in the day, and a bike ride, which is all I could really manage, as I think I broke my toe (well, it hurts enough to annoy me). -1 point for food ( 91 points)

OCT21: I'm home. Spent today out in the park by the lake, did a bit of running, but then ended up playing some social sports with my mates. Best work out that you can get. We've also had a little pushup comp going so we smashed a couple dozen out between games. In a land locked city, playing sports by the lake is equivalent to playing on the beach for us, so that's where we get our tans from. looks like this Summer is going to be HOT. Food was pretty good, I had to rush a couple meals because of the hectic schedule. Dinner was this awesome beef salad from a restaurant that had calorie/carb/protien levels on the menu. It was damn small, but that's how the fit in the taste I suppose. It was good to have a 'cheat' meal without actually cheating. Back home now, and early start tomorrow morning. -0 points (91 points)

OCT22: early morning start to 24 deg cel, that's just insane at 6 am. Ran, sweated and took about 10 sqr cm of skin off my knees after I ran into the ground (sprints + pushups + unco) and it really hurts. I hit the gym to do my weights but could only push out my upper body work out due to my precious knees. Food was good, it was my girlfriends turn to cook, so had to work out a way to let her know that although I appreciate her effort, WHITE RICE IS BAD. I cooked up my own brown stuff and ate a little bit later. 9 days to go, gotta keep it above 90 points. -0 (91 points)

OCT23: My non gym day turned out to be a pretty hard day. My knees are a bit stiff, but I quickly had to 'lump it' and join in on a PT session. Running with random stops for pushups and sit ups. Completed close to 100 of each. Later on, had a little competition going, which I was among 3 others still standing at the end, the prize, more pushups :P. Cheat meal was well earned, rest of the food was on target. Early start tomorrow morning, so in bed early. -0 points (91 points)

OCT24: early start, with some sprints and weights, which is a bit different to my normal long distance running. More pushups, which are getting much easier, but my muscles need more time to rest, so I'm going to take a few days off from chest exercises. Food was good again, had a chicken green curry for lunch, which is the first time I've eaten chicken in a while. It's just not my thing, as I prefer red meat, but eh. I also went shopping to get myself some Bananas, apples, mangoes and passionfruits to cut and freeze. Took about 1 hour to cut and bag 8 servings of these fruits, and tomorrow morning I'll wake to a lovely breakfast of fruit smoothie with protein. Anything to disguise the taste of death. note to self: drink the rest of your protein so that you can buy a different flavour. -0 points (91 points)

OCT25: This post is starting to get huge. Anyways, I had a big session in the gym tonight and really burned out all my energy and left me feeling pretty awesome (in a crazy kind of way). Decided to go up two sizes of dumbbells for my chest press, and tried the same thing on my biceps, but by that stage I was seeing my heartbeat. I don't think that's good news. My food intake was good, and my new found pre-frozen fruit smoothies are AWESOME. I had to stop myself from thinking that I could have one for every meal of the day. early start tomorrow. -0 points (91 points)

OCT26: Up early again, only half way through my morning training schedule. I was so tired that I had a to get a quick nap in before getting ready for work. Food was good, I decided to go for a drive to a different supermarket to get my lunch, I was getting a bit bored of walking to the same shop every day. The morning training was sprints and resistance exercises, and I'm now dead. I had to head into my other job in the afternoon to set up some gear for a party sat night. lots of lifting heavy stuff. almost counts as an extra work out. very sore now. -0 points (91 points)

OCT27: early start again on a weekend. this time to do some shopping before the big day ahead. I had a million things to do, and I woke up early in order to make time later to hit the gym. Unfortunately I still ran out of time. I did a run around my local streets in the 20 mins that I did have free, and completed some pushups. In the evening I heading into this party that I had been helping set up over the last few days. It was ok, not a massive turn out of people, but managed to steer clear of Alcohol and pretty much all sugar. We went out later on the town. It's a great deal cheaper to drink nothing but water when out, but I did crash a little before everyone else. I'm going to take off 1 point for not completing my proper gym schedule and staying up really late . -1 point (90 points)

OCT28: I walked into my house at 5am, so i guess you could say I was in for an early start. I slept until the sun was high in the sky, then jumped up to eat. Most of the day I spent cleaning and just relaxing which is nice. I'm cooking my last meal of the day now, and completing a set of abs exercises. It's nice to take a breather every so often. I'm thinking about taking a break off from gym tomorrow, because I have a fitness assessment on Tuesday. I don't want to break myself, and not get adequate results. Well see how it goes. -0 points (90 points)

OCT29: I'm pretty dumb when it comes to some things. I have a fitness test on tuesday, so of course I hit the gym hard today, and now i'm sore. I'm still having serious issues with sit ups, and I'm thinking that it's actually my technique. Basically my abs never get tired, it's always my lower back. Maybe my abs are strong enough, and my back is giving out. I don't know, but more work is required. Food was good. After about 1 month of this strict eating, I eventually was asked why I was doing it by a work mate. I didn't get into too much discussion, because he's skinny as a rake, and attributes this to his 'healthy' lifestyle. ie. He makes sure that he eats all his hot chips at lunch to make sure he's getting his full vegetable intake for the day. Anyways, just another long day. Fitness test tomorrow, then early start wednesday, then we are done. -0 points (90 points)

OCT30: So much for the fitness test. Passed my min requirements quite easily, although not the best run that I've done (a whole 14 secs off my best). Feeling really sore today. My knee is aching a bit, along with my calves and quads. I had my final cheat meal for the month tonight, and it was ok. Spent about 30 mins talking to fitness instructor about starting my next challenge next Thursday. It sounds pretty hardcore, so now that this challenge is almost finished, I might take a couple days to recoup. I think I've earned it, only 1 day to go, early start tomorrow. -0 points (90 points)

OCT31: Probably the easiest day yet. I've worked myself pretty hard over the last month, so I've decided to take about 1 week away from the gym to rest up and get ready for my next challenge. I've still got my morning training schedule, but I'll leave it at that for a little while. I had an early start today, pushed it out. Knees are hurting, and very tired, so having an early night. Food was easy, and even though I've done so well, tomorrow, I'm going to have a cheat meal. End of the challenge, yays. Good work everyone! -0 points (90 points)

UPDATING STATS AND PICS ON THURSDAY!!!

Final Note: Sorry guys, being an Aussie, my measurements are all going to be in KG and metres. I'll convert what I can into pounds/inches, but this is for me, and those measurements don't mean much to me. Looks like some of you use these measurements too, so cool.

PICS: at last
These pics were taken on the 1st September. My Camera has since died, but I managed to rescue these photos from the memory card. I will somehow, somewhere take updated photos at the end of this month.

http://photos-158.ll.facebook.com/photos-ll-sf2p/v133/49/75/767210158/n767210158_263171_3360.jpg

Im in!

GOAL: Fat loss


COMMENT: This is the first time I have joined a challenge after being consistent for at least 3 weeks thus far so the challenge will be the start of my 2nd month and I would hope to see some good results.


WORKOUT SCHEDULE

Monday: AM - fasted cardio - 60 mins
Tuesday: AM - fasted cardio - 60 mins; PM - full body workout weights
Wednesday: AM - fasted cardio - 60 mins
Thursday: AM - fasted cardio - 60 mins - PM - full body workout weights
Friday: AM - fasted cardio - 60 mins; PM
Saturday AM - fasted cardio - 60 mins - PM - full body workout weights
Sunday: Off


MEAL SCHEDULE

Six meals per day, free day on Sundays.

Breakdowns will be as follows:

Protein: 275g (50%), Carbs: 165g (30%), Fats: 49g (20%)

I have changed my previous macros slightly to increase some of the carb intake as I have introduced some clean carbs into my diet. As this is a 2,200 calorie a day program, it falls way under what I should be doing to lose 1lb a week, but it has been working and I am not going hungry.

Meals will look like this:
Breakfast: carb loaded with oats, beans, or wholemeal bread and lots of protein from eggs, turkey etc
Snacks: protein snacks in afternoon including tuna and fruit and vegetables early morn.
Lunch: protein based with some carbs (brown rice) and fibrous veges
Dinner: protein and vege/salad based only.


STARTING STATS -

WEIGHT: 132kg
ARMS: 15.6 (R) - non flexed
CALVES: 18.6 (R)
CHEST: 47"
FOREARMS: 11"
THIGHS: 26" (R)
WAIST: 50"


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


DAILY LOG

OCT 1: Not the best start, but I wont let it bum me. Meals messed up today. -1 point [99]
OCT 2: All meals and workouts completed perfectly. [99]
OCT 3: Workout completed as planned, stuffed my food up with some bad lunch choices. -1 [98]
OCT 4:
OCT 5:
OCT 6:
OCT 7:
OCT 8:
OCT 9:
OCT 10:
OCT 11:
OCT 12:
OCT 13:
OCT 14:
OCT 15:
OCT 16:
OCT 17:
OCT 18:
OCT 19:
OCT 20:
OCT 21:
OCT 22:
OCT 23:
OCT 24:
OCT 25:
OCT 26:
OCT 27:
OCT 28:
OCT 29:
OCT 30:
OCT 31:

Im in, need to start cutting for my vacation on a cruise ship in february 2008.
-------------------------------------------------------------------
Official "100 Challenge" post


GOAL: Cutting up for my cruise ship vacation in February 2008


COMMENT: I want to loose 4KG this month, my starting transformation weight was 102KG (225lbs)


WORKOUT SCHEDULE
Monday: Treadmill, 30 mins (aerobic, fasted) (AM); Weight training: Compound lift program 3x8, Deads, Bench, Squats & 1 Supporting lift from each group (AM)
Tuesday: Treadmill, 30 Mins (PM)
Wednesday: Treadmill, 30 mins (aerobic, fasted) (AM); Weight training: Compound lift program 3x8, Deads, Bench, Squats & 1 Supporting lift from each group (AM)
Thursday: Treadmill, 30 Mins (PM)
Friday: Treadmill, 30 mins (aerobic, fasted) (AM); Weight training: Compound lift program 3x8, Deads, Bench, Squats & 1 Supporting lift from each group (AM)
Saturday Rest Day.
Sunday: Meal 5 - Cheat Meal & Rest Day.


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


STARTING STATS
WEIGHT: 100KG (220LBS)
BODY FAT: 19%
ARMS: 15.00"
CALVES: 16.00"
CHEST: 42.75"
FOREARMS: 11.00"
HIPS: 37.75"
THIGHS: 24.50"
WAIST: 39.50"

Measurements taken cold and flexed, forearm and arm measurements are right arm, Thigh and Calve are right leg.

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


DAILY LOG
OCT 1: Off to a good start for the month, good eating and training today - 100 Points.
OCT 2:Had a great day today, ate and trained as scheduled - 100 Points.
OCT 3:Massive day at work, still managed to eat everything as scheduled thanks to preparation, lifted heavy and got my cardio done - 100 points.
OCT 4:Only 2 hours sleep last night after working overtime all day yesterday, just couldnt get to the gym tonight, I was exhausted. Missed my cardio but ate all meals as scheduled. Tomorrow better be good! -99 Points.
OCT 5:Trained hard today, both cardio and lifting, Also had my cheat meal for the week. Ate all other meals as scheduled - 99 Points
OCT 6:Ate good all day today, was an off day for cardio and lifting. Had one unscheduled cheat meal tonight because I forgot it was me and my gf's 6 months :o - 98 Points.
OCT 7:Today was a good day, ate all meals as scheduled except for meal 5 :( From now on all of my weekly cheat meals will be on a sunday night at the end of the week - 97 Points.
OCT 8:Had a great training session this morning and ate all meals as scheduled - 97 Points.
OCT 9:Had another great day today, ate everything to schedule and had a massive cardio workout - 97 points.
OCT 10:Had a great day today, ate all meals as scheduled - 97 Points.
OCT 11:Had a good cardio day today, also ate all meals as scheduled - 97 Points.
OCT 12:Today I had another good eating day of eating everything as scheduled. I also trained hard in the gym, before my job interview. 97 Points.
OCT 13:Ate all of my meals as scheduled today. No training today as saturday is a rest day, cant wait for my cheat meal tomorrow. Im really hanging out for it. :D -97 Points.
OCT 14:Ate everything as scheduled today, including my cheat meal which I was hanging out for - 97 Points.
OCT 15:Trained as scheduled and ate all meals aswell. 97 Points.
OCT 16:Today went as planned, See big journal for info - 97 Points.
OCT 17:Ate well today, though didnt train as i'm sick. -96 Points.
OCT 18:Ate well today, though didnt train as i'm sick. - 95 Points.
OCT 19:Everything as planned today :) - 95 Points
OCT 20:Had an unscheduled cheat meal today :( -94 Points.
OCT 21:Ate well today, back on track for next week :D - 94 Points
OCT 22:Ate well and trained well today :) - 94 Points
OCT 23:Ate well and also had a good cardio session today - 94 Points.
OCT 24:Ate well all day and then had an unscheduled cheat meal, What was I thinking??? - 93 Points.
OCT 25:Great eating and great cardio today :) - 93 Points.
OCT 26:Had a good gym session this morning, lifting and cardio, ate all meals as scheduled, good water intake - 93 Points.
OCT 27:Ate all meals as scheduled today also had weekly scheduled cheat meal :) - 93 Points.
OCT 28:Today I ate all meals as scheduled, No training on a sunday - 93 Points.
OCT 29:Ate all meals as scheduled today and also had a great day in the gym - see my big journal - 93 Points
OCT 30:All good today except for a scheduled/unsceduled cheat meal - See big journal -91 Points
OCT 31:Ate everything as scheduled today, trained ok... - 91 Points

GOAL: Cutting


COMMENT: I want to look clean


WORKOUT SCHEDULE:

Monday: Weight training: chest/Biceps/Shoulders (AM); TreadMill, 30 mins (AM); Elleptical, 30 mins (PM).

Tuesday: Elleptical, 60 mins (PM).

Wednesday: Weight training: Back/Triceps (AM); TreadMill, 30 mins (AM); Elleptical, 30 mins (PM).

Thursday: Weight training: Legs/Abs (AM); TreadMill, 30 mins (AM); Elleptical, 30 mins (PM).

Friday: Elleptical, 60 mins (PM).

Saturday: Off

Sunday: Elleptical, 60 mins (PM).


MEAL SCHEDULE:

Five meals per day, Free day on Saturday.
1,800-2,000 Calories per day.


STARTING STATS:

WEIGHT: pounds
BODY FAT: %



END STATS:
WEIGHT: pounds
BODY FAT: %



DAILY LOG:

Oct.1-
Oct.2-
Oct.3-
Oct.4-
Oct.5-
Oct.6-
Oct.7-
Oct.8-
Oct.9-
Oct.10-
Oct.11-
Oct.12-
Oct.13-
Oct.14-
Oct.15-

GOAL: Fat Loss


COMMENT: I want to reduce my body fat.


WORKOUT SCHEDULE
Monday: Running, 45 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
Tuesday: Running, 45 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Wednesday: Running, 45 mins (aerobic, fasted) (AM); Weight training: Shoulders & Legs (PM)
Thursday: Running, 45 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
Friday: Running, 45 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Saturday: Running, 45 mins (aerobic, fasted) (AM); Weight training: Shoulders & Legs (PM)
Sunday: Off


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


STARTING STATS
WEIGHT: 274 pounds
BODY FAT: ?%
ARMS: 15.75"
CALVES: 18.5"
CHEST: 52.75"
FOREARMS: 14.5"
HIPS: 46.5"
THIGHS: 26"
WAIST: 37.5"


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.)

OCT 1:
-Cardio-Check, Meals-Check, Gym-Check, 0 points [100 points]

OCT 2:
-Cardio, Gym, Missed one meal, at to large portion dinner [98 points]

OCT 3:
-Cardio, Gym, Meals [98 points]

OCT 4:
-Cardio, missed the gym due to work, Meals [97 points]

OCT 5:
-bad day for fitness [96 points]

OCT 6:
-Elbow Injury!! Dr says I need a week off...those bastards [95 points]

OCT 15:
-Got a cortisone shot, gonna try to get back on the horse! -10 for the down time [86 points]

GOAL: To drop a few pounds.


COMMENT: I want to eat clean and introduce my body to movement.


WORKOUT SCHEDULE
Monday: Bike, cross-trainer, rower 45 mins; Some weights.
Tuesday: Bike, cross-trainer, rower 45 mins; Some weights.
Wednesday: Bike, cross-trainer, rower 45 mins.
Thursday: Bike, cross-trainer, rower 45 mins; Some weights.
Friday: Bike, cross-trainer, rower 45 mins; Some weights.
Saturday Bike, cross-trainer, rower 45 mins.
Sunday: Bike, cross-trainer, rower 45 mins; Some weights.
The above exercise to be supplemented with as much walking as possible.

MEAL SCHEDULE
Five meals per day, one cheat meal per week (optional).


STARTING STATS
HEIGHT 6'5"
WEIGHT: 287lbs
BODY FAT: unknown
CHEST: 49"
WAIST: 52"


END STATS
WEIGHT:
BODY FAT:
CHEST:
WAIST:


DAILY LOG
OCT 1: Self-sabotage; no exercise; inadequate diet (didn't eat enough) - minus 2 points.[98 points]
OCT 2: Meals good; 45mins cross-trainer; 20 mins weights; 2hr15 min walk (about 8 miles).[98 points]
OCT 3: Meals good; 45mins cross-trainer; 2hr walk. [98 points]
OCT 4: Meals good; 45mins weights; 20 mins cross-trainer; 2hr walk. [98 points]
OCT 5: Meals good; 30mins weights; 50 mins cross-trainer; 2hr walk. [98 points]
OCT 6: Had an optional cheat meal today and an unscheduled rest from exercising (my original goal of 7 days a week seems a tad excessive). Minus 1 point. [97 points]
OCT 7: 40mins weights; 50 mins cross-trainer; 2hr walk. However, diet has gone askew after yesterdays cheat meal. Minus 1 point. [96 points]
OCT 8: Meals good; 45in cross-trainer. [96 points]

GOAL: Cutting down to 12-13% bf% by the end of this month.

Old goal: Decreasing my bf% by 2%.

COMMENT: Just starting out. Will be figuring out my goals as I get to know my body better. Current goal is to decrease my b.f.% by a couple of points or more.

I deduct a point if I fail to update on the next day.

NEW WORKOUT SCHEDULE(from 14th onwards)
Monday: Weight training: legs and triceps; 15 pullups (PM)
Tuesday: Cardio: 30 minutes fasted jogging (AM); Weight training: shoulders; Abs training (PM)
Wednesday: Cardio 30 minutes jogging (PM)
Thursday: Cardio: 30 minutes fasted jogging (AM); Weight training: back and biceps; 15 pullups; Abs training (PM)
Friday: Cardio: 30 minutes fasted jogging(AM); Weight training: chest and triceps (PM)
Saturday: Cardio 30 minutes LISS; 20 pullups; Abs training (PM)
Sunday: Rest day

I'll do 60 pushups everyday after waking up.

WORKOUT SCHEDULE(from 1st till 14th)
Monday: Weight training: legs (PM)
Tuesday: Weight training: shoulders (PM)
Wednesday: Cardio 30 minutes LISS (PM)
Thursday: Weight training: back and biceps (PM)
Friday: Weight training: chest and triceps (PM)
Saturday: Cardio 30 minutes LISS (PM)
Sunday: Rest day

Note: If I'm not able to do a workout/cardio session on a particular day and make up for it on Sunday (Rest day) then I won't deduct a point.

I deduct a point if I miss a work out/cardio or even if I fail to log my workout i.e. no. of sets, weights etc.

MEAL SCHEDULE(will be updated further)

Macros:
Proteins: 200gms
Carbs: 270gms
Fats: 52gms

Around 2350 calories approx. daily

5 to 6 meals daily - minimum 5 meals a day - general idea is to eat every 2.5-3 hours or so - drink 4-6 litres of water daily - one cheat meal per week(though avoid it)

I deduct a point if I don't meet my daily calorie target or eat less than 5 meals or don't drink enough water.

STARTING STATS(as of 9/25/2007)
WEIGHT: 165.8044 pounds (74 kgs)
BODY FAT: 18.329%
ARMS: 12.75"
CALVES: 14.25"
CHEST: 37.5"
FOREARMS: 11.25"
HIPS: 35.875"
THIGHS: 22.125"
WAIST: 32.625"


DAILY LOG

OCT 1: Had an exam today and slept very little last night (a couple of hours at max). Tried catching up on some sleep during the afternoon but not much. When I woke up I bet, I would've not gone to the gym until I remembered I had a challenge to keep! :D Anyway I got my Leg workout in and also did my Tricep workout which I had skipped on Friday last week(again because of an exam.) All meals on target except I'm still working on perfecting my macro intake.. it's still skewed a bit. -0 pts [100 pts]

OCT 2: Ate all meals and had a nice shoulder work out. My shoulders were all nice and sore. I've just started out so I'm still using light weights. I have an exam tomorrow so I'll most probably be cramming through the night and then later I'm going out for the evening.. so probably I might just postpone my cardio session to Sunday and take tomorrow as a rest day because between now and then I won't have much sleep. Damn, rest is an important component but well tomorrow is the last minor. :) -0 pts [100 pts]

OCT 3: Missed my cardio and when I came back I was so late and exhausted with the lack of sleep that I prepared my last meal but fell asleep without eating it!! :( Anyway, I'll make up for my cardio on Sunday. Till then it's -2 pts [98 pts]

OCT 4: My internet is giving me a lot of trouble so very short update. All meals on target and a nice back & bicep workout. Today is my chest and tricep workout. I'm planning to just do the chest workout and work it really hard and move my tricep workout to Monday. So basically, I'll be doing legs and triceps on Monday. -0 pts [98 pts]

OCT 5: Internet not working. :( A lot of trouble accessing the internet. Just barely got this update in. Anyway all meals on target and a nice chest workout. -0 pts [98 pts]

OCT 6: Haven't had my 5th meal of the day yet; but otherwise had my cheat meal today and also did 30 minutes LISS. All other meals on target and I'm going to go and eat my 5th meal right now so you bet I won't be losing any points. -0 pts [98 pts]

OCT 7: Woke up late and so slept pretty late but otherwise all meals spot on. I had planned to do my cardio (which I had missed on Wednesday) on Sunday and regain my lost point (according to my rules) but I got entangled in cleaning and other stuff and so skipped it. I feel lame about this :( Don't damn start giving up. Anyway, I checked my body fat % today and I am down to 16.286% from 18.329% on 25th September. That's nice, I hope! :) Can anybody clue me in on whether I am making decent progress? I have reached my goal of dropping down a couple of points on the bf%. So I'm updating my goal to reach a bf% of 12-13%. That's another drop of 3-4% and there are 22 days to go in this challenge. Is that manageable? I'll also update my exercise schedule and introduce more cardio to meet my new goals. BTW, the internet is back to working normally, so I can update in peace now :) -0 pts [98 pts]

OCT 8: Completed my leg and tricep workout and ate all meals on schedule. I had hurt my lower back a little while getting out of a moving vehicle on Saturday. I didn't feel it much during Saturday and Sunday (no workouts) but while doing my leg workout I found it to be a little uncomfortable and so took it easy. Today is shoulder workout. -0 pts [98 pts]

OCT 9: Had a nice shoulder workout and my shoulders were pretty sore after the workout. All meals were on target. Today(10th) is cardio day and also with my new goals I'm planning some more changes in my routine. I'd basically like to add an Abdomen workout (3x per week), more cardio (5x-6x per week) and enter some pushup/pullup challenges. I plan to do the cardio early in the morning which is going to be a BIG CHANGE for me because I sleep really late and get up around 8-9 A.M. I'll post my updated workout schedule later today or tomorrow when I've figured out my Abs workout in more detail. -0 pts [98 pts]

OCT 10 - I had my cheat meal for the week - Garlic noodles and chilli chicken. All other meals on target. Did LISS for 40 minutes (10 minutes more than my planned 30 minutes ). :) I've been reading up on the additional changes that I want to make to my exercise routine. But I've been neck deep in work and am also feeling kind off sick with a minor throat infection. So, probably I'll make the changes to the routine from next week onwards. -0 pts [98 pts]

OCT 11 - Just getting in last day's update. Nearly done with today too (12th) with one meal to go. Had my usual 5/6 meals on 11th though slept very late.. around 4 am. Damn, I was reading up on Men's Health website and the JSF forums. :rolleyes: Lol, should've been sleeping instead. Anyway after reading up I posted my queries regarding the changes I intend to make to my fitness routine from next week and thanks specialk and Foley for the replies. I will be going through your replies more carefully and making adjustments. And my back and bicep workout was nice. Started with the pull ups and managed to get 7 in for the first set. :) That's nice because I could barely manage a couple a few weeks ago. -0 pts [98 pts]

OCT 12 - Had a nice chest work out. Increased both weight and reps. But slept very late once again. Caught up in various things. :( Meals went as planned. -0 pts [98 pts]

OCT 13 - Went out for some work today and my planning went totally haywire. I woke up feeling very tired because of very less sleep. Missed a meal while I was out(I cooked oatmeal to take with me early on, but put it in the freezer.. I didn't realize it'd freeze so fast and so couldn't take it with me). I had a minor cough the other day but I had thought my body had beaten it back. Since I didn't take it seriously it has come back on strongly. Bad cough, less sleep, missed meal and tired from the whole day out resulted in my opting out of my planned cardio. I came back and since then all meals have been on track and I haven't had an unscheduled cheat meal either. I really plan to make up for my missed cardio tomorrow (and regain a point) although I'm again going out tomorrow and coming back late. Hmm.. let's see. -2 pts [96 pts]

OCT 14 - Just a quick update - I checked my bf% today. I've dropped down to 14.86% from 16.286% (which I measured on October 7th) :) Further update later tonight or tomorrow. I've put my new fitness plan for the rest of the month. Well, I've raised cardio training from currently 2 days to 5 days. I'm going to do cardio in the morning for the three days I've introduced which is a BIG challenge because sleeping and waking on time remains a major issue for me. Also I'll be working my abs (3x a week), doing pullups (3x a week) and doing pushups daily. Working hard towards a ripped midsection. Other than that, all my meals were on target and I additionally did my missed cardio session from saturday (to regain my lost point :) ) and 20 pullups. +1 pt [97 pts]

OCT 15 - I did my leg and tricep workout and all my meals were also on target. Furthermore as warmup I tried doing 30 reps of pullups. My best effort when it comes to pullups is around 5-6. To increase my pullup endurance I planned to follow this (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&conitem=15625fb666e69010VgnVCM100000cfe793cd____&page=3). Unfortunately as I realized, I am just not at the fitness level to warmup with 30 reps of pullups and then do a weight training session and all that under 45 minutes to 1 hour. So I have decided to cut back the warmup on Mon, Thurs, Sat to 15 pullups. As my strength increases I will increase my pullup reps. -0 pts [97 pts]

OCT 16 - All meals on target. Did my shoulder workout and I've been stuck at the same weight at Shoulder Barbell Press for two weeks now. :( Anybody who's got suggestions can please give them here (http://forums.johnstonefitness.com/showthread.php?p=536352#post536352). Thanks. Also my ab training wasn't up to the mark. :( Basically the exercises I was trying were new to me and I had difficulty in maintaining the correct form. If anyone has a simpler and better ab workout then please suggest on the link posted before. Thanks again. :) -0 pts [97 pts]

OCT 17 - Instead of my usual slow cardio, I was in a mood to experiment a bit so I alternated between slow cardio and sprinting. And, well I really loved it! I could feel my abs burning and I've just come to love that sensation :) I'm glad that by maintaining a healthy lifestyle I've managed to up my fitness to the level where I have started enjoying running and it's hard to stop now! All meals spot on. -0 pts [97 pts]

OCT 18 - I had a date today so I ate the cheat meal for this week. I skipped my cardio in the morning because I slept late last night. Also I was very tired after my day out and so I was in no mood to go to the gym and besides it was too late to go anyway. So I was in a mood to call it a day but I didn't want to lose another point. And besides the flab in my mid section acts like a major motivator so I motivated myself to go for a run and had a nice cardio session where once again I mixed sprinting and jogging. I've decided to do my today's actual workout - back and biceps and the early morning cardio on Saturday and I did my Saturday's cardio today. Just switching workouts :). One more meal left to go and I'm cooking it right now so you can be sure I won't lose any points over it. -0 pts [97 pts]

OCT 19 - Missed my cardio. Lousy chest workout - too many interruptions + mind wasn't focussed :( . Overall a lousy day. Meals have been fine till now. Two more meals to go and I'm going to go and eat one right now. I'm really annoyed at myself at missing my cardio today and losing this point. I intend to make up for today's missed cardio on sunday. I'll not screw up on my last two meals. -1 pts [96 pts]

OCT 20 - Very quick update. Missed my cardio yet again. Damn! What else.. woke up late! Otherwise all meals on target. Went and met an old friend after a long time and resisted to eat at McDonald's. Instead ate bananas. Nice back and bicep workout. Didn't up the weight after reading John's post regarding correct form. Focussed on the form and mind-muscle connection. -1 point for missing cardio. -1 pt [95 pts]

OCT 21 - It was rest day and I just chilled out. I checked my body fat percentage and it came out to be 13.60%. That's a drop of 1.26% from my last reading which I took last Sunday. While I saw great reduction in my mid section last week, this week the changes were quite imperceptible. I also made up for missing my cardio on Thursday by running around 5.7 km (+1 pt) and to balance things off I forgot to eat my last meal of the day (-1 pt):spank:. So, overall.. -0 pts [95 pts]

OCT 22 - All meals on target. Did my tricep workout. Postponed my leg workout to later this week coz my legs were sore. -0 pts [95 pts]

OCT 23 - A very nice shoulder workout was countered by the fact that I missed my cardio again. Had a test, had to study through the night.. yeah.. excuses! Damn. And besides, as I type my meals today (24th) haven't been on target. Skipped a meal today(24th) so I'll loose one point then. I'm losing points left, right and center. And later this week I'd be going out so I think I would lose some more points. -1 pt [94 pts]

OCT 24 - As mentioned in the last update my meals weren't on target. Had a busy day - a presentation and delivered a talk which turned out to be great. But the question hour round stretched on and on and I missed my meal. Completed a 4k run. -1 pt [93 pts]

OCT 25 - Short update. No cardio. No workout. Meals on target and had my cheat meal today. Tomorrow I'd be going out so I imagine I'd be losing a lot of points tomorrow. -1 pt [92 pts]

OCT 26 - Well I had a nice night out. What that translates into is - BIG cheat day and night (-1), meals not according to plan (-1), no sleep at all, no exercise (-1). But, otherwise it was quite a lot of fun. This week I haven't really been dedicated. I hope that the reverses aren't very major and I need to pull up my socks. -3 pts [89 pts]

OCT 27 - Spent sleeping and recuperating from yesterday's night out. No cheat meals, but meals not according to plan and slept through the cardio session. Gotta make up for it tomorrow. I'm off to sleep again. -2 pts [87 pts]

OCT 28 - Rest day. Meals on target. Checked my body fat percentage. I'm around 13.4% bf right now. So I'm kinda plateauing now. Besides, this week wasn't good workout and diet wise either. Need to focus. -0 pts [87 pts]

OCT 29 - Had a nice workout. And managed to keep all meals on target. After 3-4 days of not working out, I had to force myself a bit to go for the workout. Unfortunately the other things in my life keep me quite busy and hence the lack of focus. I forgot to update and so I have to dock myself a point. -1 pt [86 pts]

OCT 30 - Didn't do my cardio. Had a nice shoulder workout. Increased the weight I can lift in barbell shoulder press where I had been stuck for a couple of weeks. :) Had my cheat meal of the week. Otherwise all other meals were spot on. -1 pt for missing the cardio. [85 pts]

OCT 31 - -0 pts [85 pts]


Final Update -

END STATS
WEIGHT: 160.496 lbs [72.8 kgs]
BODY FAT: 13.4% [measured 2 days ago]
ARMS: 13"
CALVES: 14"
CHEST: 37.5"
FOREARMS: 11.25"
HIPS: 35"
THIGHS: 22"
WAIST: 31.375"

During this past month my bf% dropped nearly 5% from 18.329% to 13.40%. I haven't been at this low a bf% in my life(except when I was a kid.. maybe). For the first time I can make out a little bit of my upper 4 abs. :) I am also more pleased with the fact that I can run 5km easily and also do a whole lot of pull ups when I couldn't do a single one at the starting of this month. I guess that pretty much sums it up! I lost quite a few points after I made a change in my schedule midway and introduced cardio early in the morning. I have realized that right now I am just not ready (and don't have the time too either) to do cardio in the morning followed by a workout in the evening. On the whole, even though I lost quite a lot of points, I'm rather satisfied with my performance this month. :)

GOAL: Cutting

COMMENT: I want to reduce my body fat by 2% or more while maintaining my lean mass as much as possible. I also want to be at 138 lbs or under by Oct. 21 for the UCF 2-miler.

WORKOUT SCHEDULE
(Version 1)
Monday: Back & Abs + HIIT cardio (30 min)
Tuesday: Legs + LISS cardio (30 min)
Wednesday: HIIT stationary bike (30 min) + other LISS cardio (30 min)
Thursday: Shoulders & Abs + HIIT cardio (30 min)
Friday: Chest & Arms + LISS cardio (30 min)
Saturday: Forza DVD (60 min)
Sunday: Rest or yoga

(Version 2 - for the 2 weeks preceding my 2-mile race)
Mon: Upper body - Chest emphasis; Elliptical (30 min)
Tue: Run (25, 30 min); Incline Walk (20, 15 min)
Wed: Lower body; HIIT Bike Sprints (30 min)
Thu: Run (30 min); Incline Walk (15 min)
Fri: Upper body - Back emphasis; Elliptical (30 min)
Sat: Forza (60 min)
Sun: Outdoor Run (3.5 miles and 2-Mile race on 10/21)

MEAL SCHEDULE
- Six meals per day, one full cheat meal plus one cheat item (protein or carb; to be subbed for clean pro or carb item) per week.
- 1400-1600 calories on non-cheat meal days, 2000 cap on cheat meal day

STARTING STATS
WEIGHT: 141.8
BODY FAT: 20.6%
ARMS: (Flexed) R-12.5" L-12.25"
CALVES: 15"
CHEST: 34"
FOREARMS: 9.5:"
HIPS: 38"
THIGHS: 23.25"
WAIST: 26.5"

http://pinkdumbbells.com/components/com_joomlaboard/uploaded/images/20070930_PDB_mega_Week2.jpg


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.)

OCT 1: Got in HIIT elliptical in the AM and weights after work. [100 pts]
OCT 2: Did my lower body weights in the morning along with 30 minutes of incline walking on the treadmill because my legs were too burned out to do the planned run. Made up the 20 minute run at the gym after work. All meals were on plan! [100 pts]
OCT 3: 141.4 lbs/26.4% Tanita reading. HIIT bike @ level 8/11 and recumbent bike were done before work. All meals on plan. [100 pts]
OCT 4: 140.4 lbs/25.7% Tanita reading. Shoulders/abs and 30 minute HIIT treadmill run (4 mph-8 mph) completed. All meals on plan - scheduled cheat item taken today for company Pie Day. [100 pts]
OCT 5: 142.2 lbs/25.4% Tanita reading. Chest/Arms and 30 minute SS elliptical completed. All meals on plan. [100 pts]
OCT 6: 139.6 lbs. Forza workout completed. Authorized cheat meal taken for week 1. All meals on plan. [100 pts]
OCT 7: 142.0 lbs. 3 mile run completed. Took 2 unplanned cheats. [-2 pts; 98 pts]
OCT 8: 142.8 lbs. Workouts completed. All meals on plan [98 pts]
OCT 9: 141.4 lbs. Run + incline walk completed. All meals on plan. [98 pts]
OCT 10: 141.8 lbs. Leg workout and HIIT bike sprints completed. All meals on plan. [98 pts]
OCT 11: 141.4 lbs. Workouts completed. All meals on plan. [98 pts]
OCT 12: 140.8 lbs. Back and elliptical workouts completed. All meals on plan. [98 pts]
OCT 13: 141.8 lbs. 5k race completed. All meals on plan. [98 pts]
OCT 14: 139.0 lbs. Forza workout completed. Unscheduled cereal cheat meal. Forgot to check in. [-2 pts; 96 pts]
OCT 15: 140.4 lbs. Chest and cardio workouts completed. All meals on plan. [96 pts]
OCT 16: 140.0 lbs. Interval run and walk completed. All meals on plan. Forgot to update log until 10/18. [-1 pt; 95 pts]
OCT 17: 139.6 lbs. Plyo workout completed in lieu of legs/cardio. M6 was planned cheat item of chicken wings. All other meals on plan. [95 pts]
OCT 18: 139.4 lbs. Spartan run workout completed. Meals on plan. [95 pts]
OCT 19: 139.4 lbs. Forza workout completed. Meals... [9_ pts]
OCT 20:
OCT 21:
OCT 22:
OCT 23:
OCT 24:
OCT 25:
OCT 26:
OCT 27:
OCT 28:
OCT 29:
OCT 30:
OCT 31:

GOAL: Cutting

COMMENT: Scored 85 points on my last challenge. Going for over 90 this month.

WORKOUT SCHEDULE
5-6 workouts a week
3 Weight training
2-3 cardio sessions, any kind (HIIT, LISS, MISS, Squash, Tennis, etc)
1 rest day

MEAL SCHEDULE
1800-2200 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 2400 cals on that day

STARTING STATS
WEIGHT: 78 Kg
WAIST: 83.5 cm
BODY FAT: ~13%

END STATS
WEIGHT: 78 Kg
WAIST: 83 cm
BODY FAT: ~13%

DAILY LOG
Oct.1: Nutrition was good, 2000 cals. Rest day.[100 points]
Oct.2: 1600 cals. I skipped my workout, due to injured feet (no point deduction for that).[100 points]
Oct.3 : Today was my cheat meal. 2200 cals. My feet feels much better, and I did a 40min LISS session.[100 points]
Oct.4: 2100 cals. Played Tennis, which is considered as a LISS.[100 points]
Oct.5: 2200 cals, weight training.[100 points]
Oct.6: 1400 cals, 60min LISS.[100 points]
Oct.7: 1700 cals, 20min HIIT.[100 points]
Oct.8: 2100 cals, Weight training.[100 points]
Oct.10: 2200 cals, weights workout.I'm starting to think of doing less weights trainings, as both me and my partner are starting to show first signs of overtraining. We've started a new and intensive programjust now, and apparently it is a bit too intensive: we workout full body almost every other day. I think that what I'm going to do is skip one workout every two weeks (every six workouts) as needed, and replace it with light cardio. [100 points]
Oct.11: 1900 cals, 50 min. LISS.[100 points]
Oct.12: 1400 cals, Weights lifting.[100 points]
Oct.13: 1450 cals, 50 min. LISS.[100 points]
Oct.14: 2000 cals, HIIT training. On a side note, my shoulder is really troubling me lately. I hope the pain won't make me change my workplan.[100 points]
Oct.15: 2200 cals, 40 min. LISS. I switched the weight training with cardio (see Oct.10)[100 points]
Oct.16: 1700 cals, HIIT[100 points]
Oct.17: 2100 cals, Weight training[100 points]
Oct.18: I was up until 5am, going out, and overeaten at 4 o'clock in the morning (-1p), 50 min. LISS[99 points]
Oct.19: Had my cheat meal today. 2400 cals, weight training[99 points]
Oct.20: 2000 cals, 40 min. LISS. [99 points]
Oct.21: 1700 cals, 30 min. LISS. [99 points]
Oct.22: 2100 cals, 30 min. LISS. Was supposed to have weight training today, but due to a social event it was postponed for tomorrow. Less than ideal, because then I'll have two lifting days in a row, but if it is one time only then I'll live with it.[99 points]
Oct.23: 2000 cals, Weight training[99 points]
Oct.24: Diet was OK, rest day, failed to update on time since I was not home (-1p) [98 points]
Oct.25: 2000 cals, missed my cardio workout, failed to update(-2p) [96 points]
Oct.26: 2200 cals, missed my weight workout(-1p) [95 points]
Oct.27: 2100 cals, 45 min MISS [95 points]
Oct.28: 2300 cals (-1p), Weight training [94 points]
Oct.29: 1500 cals , 22 min. HIIT [94 points]
Oct.30: 2300 cals (-1p), Day off [93 points]
Oct.31: 2200 cals , missed a weight workout after cruising around the city for 45 minutes until 23:30 without finding parking space (-1p) [92 points]

GOAL: Get cut

COMMENT: I want to reduce my belly.

WORKOUT SCHEDULE
Monday: Elliptical, 45 mins (aerobic, fasted) (AM); Weight training: back and traps(PM)
Tuesday: Elliptical, 45 mins (aerobic, fasted) (AM); Weigth training: chest and abs
Wednesday: Elliptical, 45 mins (aerobic, fasted) (AM)
Thursday: Elliptical, 45 mins (aerobic, fasted) (AM);Weight traiining: legs
Friday: Elliptical, 45 mins (aerobic, fasted) (AM); Weight training: shoulders and arms (PM)
Saturday Elliptical, 45 mins (aerobic, fasted) (AM)
Sunday: Elliptical, 45 mins (aerobic, fasted) (AM)


MEAL SCHEDULE
Six meals per day, one cheat meal per week. Doing SGX, need I say more?


STARTING STATS
WEIGHT: 145 pounds
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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.)

OCT 1:
-0 points [100 points] yep. that's right.
OCT 2:
-0 points [100 points]
OCT 3:
-2 points [98 points] lab tests. fasting. ate late breakfast and had a Snapple. Damn how did I know it was 280 cals and 60 carbs? Next time I'll read the damn label. Missed cardio too cuz I wasn't doing fasted LISS with no breakfast for 4 hours. Day isn't even over yet. Ugh. Well, that's it. This day is OVAH.
OCT 4:
-0 points [98 points]
OCT 5:
-0 points [98 points]
OCT 6:
-0 points [98 points]
OCT 7:
-0 points [98 points] Had my cheat meal today.
OCT 8:
-1 points [97 points] Missed my workout today. I work in a Federal building and the gym was closed for Columbus Day.
OCT 9:
-0 points [97 points] Saw a vein in my chest today. Hehe. Came on chest and abs day.
OCT 10:
-0 points [97 points]
OCT 11:
-0 points [97 points]
OCT 12:
-0 points [97 points]
OCT 13:
-1 points [96 points] Had an egg roll with dinner.
OCT 14:
-0 points [96 points] Cheat meal.
OCT 15:
-0 points [96 points]
OCT 16:
-0 points [96 points] I'm about to watch The Biggest Loser and go to sleep so I might as well fill this in for today. I'm not gonna cheat anymore today.
OCT 17:
-0 points [96 points] No cheating, all cardio, all supplements good today. Getting ready for leg day tomorrow.
OCT 18:
-1 points [95 points] Went all day well, and went and cheated with a bowl of cereal. oh well, that's just a point.
OCT 19:
-0 points [95 points] Shoulders and arms day. Meals fine. Cardio good.
OCT 20:
-0 points [95 points] Cheat meal. I feel like death this morning. That's what pizza and beer and cake and cookies will do to me. UGH. And I'm going to do it again next week.:bang:
OCT 21:
-0 points [95 points]
OCT 22:
-1 points [94 points] Had to skip workout. Injury. Doctor says not to workout until my shoulder stops hurting. Feels like a muscle strain. Hopefully will be gone in a few days. Cardio, supps, and diet are all okay.
OCT 23:
-1 points [93 points] Had to skip workout. Injury.
OCT 24:
-0 points [93 points]
OCT 25:
-1 points [92 points] Had to skip workout. Injury.
OCT 26:
-2 points [90 points] Had to skip workout. Injury. Had to skip cardio for work. Had my cheat meal.
OCT 27:
-1 points [89 points] Had an extra cheat meal of shredded wheat. Looks like cereal bowls at night are my nemisis. Having another cheat meal Oct 28 for my birthday. I planned this one in advance so I don't mind.
OCT 28:
-1 points [88 points] Having another cheat meal Oct 28 for my birthday. I planned this one in advance so I don't mind.
OCT 29:
-1 points [87 points] Had to skip workout. Injury.
OCT 30:
-1 points [86 points] Had to skip workout. Injury.
OCT 31:
-0 points [86 points]

Big-Ry's Official "100 Challenge" post


GOAL: Lose Fat, Maintain or gain Muscle


COMMENT: I haven't done much of anything in the way of exercise the last few months and I am at my all time "fat." I want to lose 15lbs and 5% bf by Oct. 31 which I don't feel is unrealistic.


WORKOUT SCHEDULE
Monday: Stationary bike, 30 mins (HIIT, fasted) (AM); Weight training: Chest/Abs & 30 min evening walk w/ wife & dog(PM)
Tuesday: Stationary bike, 30 mins (HIIT, fasted) (AM) Weight training: Back/calves & 30 min evening walk w/ wife & dog(PM)
Wednesday: Stationary bike, 30 mins (HIIT, fasted) (AM); Weight training: Shoulders/Traps/Abs 30 min evening walk w/ wife & dog(PM)
Thursday: Stationary bike, 30 mins (HIIT, fasted) (AM); Weight Training: Bi's/Tri's/Calves & 30 min evening walk w/ wife & dog(PM)
Friday: Stationary bike, 30 mins (HIIT, fasted) (AM); Weight training: Legs/Abs & 30 min evening walk w/ wife & dog(PM)
Saturday: Stationary bike, 30 mins (HIIT, fasted) (AM) 30 min walk w/ wife & dog (Anytime)
Sunday: 30 min walk w/ wife & dog(PM)

***
Oct 12-14 I will be off on a camping trip with the boys I will continue to follow my meal plan, but will miss my Friday Leg workout and Sat/Sun cardio. I will try and keep alcohol consumption to a minimum. ;)
***

MEAL SCHEDULE
Following a Keto diet as I seem to respond to it well both in fat loss and muscular development.

6-8 meals per day - 36 hour carb-up Friday afternoon - Saturday evening.


STARTING STATS
WEIGHT: 247.4lbs
BODY FAT: 33%
ARMS: 17"
CALVES: 15"
CHEST: 47"
FOREARMS: 13"
HIPS: 47.5"
THIGHS: 26.5"
WAIST: 44"

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


DAILY LOG

OCT 1: Great start to the month, morning cardio, chest workout, and evening walk done, and stuck to my diet! [100 points]

OCT 2: Good day again, morning cardio, back workout, and evening walk. Good diet. [100 points]

OCT 3: Still on track, morning cardio, shoulders and traps day, and evening walk. Bang on diet. [100 points]

OCT 4: Going well, missed my morning cardio, but managed to fit it into my evening. Saved a point! Bi's and Tri's done and diet went well. [100 points]

OCT 5: Leg workout went well, diet on track, missed morning cardio again, but this time I didn't make it up. (Does watching the hockey game count?) -1 [99 points]

OCT 6: Helped a friend build a retaining wall for 6 hours today, lots of lifting and sweating, so I counted that as my cardio. Diet was okay, but could have been better, was carb up day, but not 100% satisfied. -1 [98 points]

OCT 7: Relax day! Diet went well. [98 points]
OCT 8:

OCT 9:
OCT 10:

GOAL: Cutting


COMMENT: I want to lose my gut. I hope to keep above 80 points.


WORKOUT SCHEDULE
Monday: Stationary bike 30 min; Weight training: Back and shoulders
Tuesday: Stationary bike 30 min
Wednesday: Stationary bike 30min; Weight training: Chest and Arms
Thursday: Stationary bike 30 min
Friday: Stationary bike 30 min; Weight training: Legs and core
Saturday Stationary bike 30 min
Sunday: Stationary bike 30 min


MEAL SCHEDULE
Five to Six meals per day, one cheat meal per week and a cheat snack. Take vitamins every day.


STARTING STATS
WEIGHT: 256
BODY FAT: 28.7
ARMS: r 17in L 16 3/4 in
CALVES: r 16 L16 1/2
CHEST: 48
FOREARMS: r 12 1/2 L 12
HIPS: 47 1/4
THIGHS: r 27 1/2 L 28 1/2
WAIST: belly botton 47 1/2


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


DAILY LOG

OCT 1: 100pt ate all meals and completed workout
OCT 2: 100pt kept to the plan ate all meals and worked out
OCT 3: -4 96pt bad day missed wo and meals
OCT 4: -2 94pt meal/wo
OCT 5: -3 91pt need to get back on track

Goal: Cutting

Comment: Hoping to lose 10 lbs. Will be eating 5-6 meals a day. These will be high protein, moderate fat and low carb. Post workout will be whey/dextrose and a Protein/Carb meal as PW meal.

Routine: Cardio 40 mins each morning, 7 days a week.
Weight training on 4 days a week.
Splits:
Legs
Biceps/Triceps
Chest/Shoulders
Back/Abs


Starting Weight: 108.5 Kgs (238.7 bs)


Oct 1 - All scheduled meals were eaten. 40 mins of cardio in the morning. 25 mins in the evening.
0 pts deducted [100 points]

Oct 2 - All meals met, cardio done in the morning, and a session at night. However it's the 3rd, and i missed an update last night. 1 pt deducted [99 points]

GOAL: Bulk

BODY TYPE: Mesomorph

COMMENT:
This month's aim is simple: Lift big & achieve some good gains in mass. Diet will support this goal. After exactly 1 year of training this month my focus/ motivation is unchanged & I want to achieve bigger and better goals.

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: 194lbs
BODY FAT: (Health Central)
ARMS: 13" - 14.5" Flexed(Myotape)
CALVES: 17" (Myotape)
CHEST: 41.5" (Myotape)
FOREARMS: (Myotape)
HIPS: 39.5" (Myotape)
THIGH: 23.5" (Myotape)
WAIST: 36" (Myotape)
NECK:16"


END STATS:
WEIGHT: 197lbs
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGH:
WAIST:

DAILY LOG:

WEEK 1:
OCT 1: I had a busy night to start this month's challenge. First off I had rugby training which is usually just a short skills session on a Monday night, but tonight we had a full 90mins non-stop drills. After training I headed to the Gym for my Full body weights which was a high intensity session. Protein & Vits taken (100 Points)
OCT 2: I didn't make it to rugby training or soccer last night for unforseen personal reasons but I don't want to waste a point on this so I will do a cardio session on Sunday to make up for tonight. Protein & Vits taken (100 Points)
OCT 3: Full body weights #2 done tonight. I trained with my brother & we had great intensity throughout the workout. I think I had alot more energy for tonight's workout because I didn't have my usual Tuesday night this week of rugby training & soccer which is probably too much for one night. Protein & Vits taken (100 Points)
OCT 4: Rugby training was moved to Saturday so I did a spinning class in the gym for a change of pace. It was worthwhile cardio since I pushed myself pretty hard, it lasted about 45mins with some good ab work at the end. Protein & Vits taken (100 Points)
OCT 5: Full body weights #3 done tonight I increased one exercise for the second week in a row: hack squats. I can feel myself getting stronger now & I just want to keep upping the weight. Protein & Vits taken (100 Points)
OCT 6: The weather was usually good today, so I went for a run to the local beach this evening. My endurance on a run like this could be better so I might do this weekly from now on. Cheat meal was a couple of burgers on the BBQ. I watched the two rugby world cup semi-finals today, the games were excellant first Austraila were knocked out by England & then an even bigger upset favorites New Zealand were beaten by France! Protein & Vits taken (100 Points)
OCT 7: I played a rugby game this afternoon, the weather was excellant again but we were beaten well by a bigger team. I hurt my neck towards the end of the game, it was just muscular so I hope this clears up quickly. I had another BBQ tonight but I just stuck to some steak & chicken breast. More rugby tonight: Argentina struggled to beat Scotland in a disappointing game. Protein & Vits taken (100 Points)

WEEK 2:
OCT 8: Rugby training tonight was great, we had drills for 60mins followed by a 20min game & we finished with 6x100m sprints. I decided not to do my usual weights session tonight because my neck is still sore from the game yesterday, it was giving me a headache all day & training helped loosen the muscle up somewhat. I will do my first weights of the week tomorrow or Wednesday. Protein & Vits taken (100 Points)
OCT 9: Rugby training was disappointing tonight, we worked on set plays so it was boring. Protein & Vits taken (100 Points)
OCT 10:Full body weights #1 done tonight, increased all exercises 10%. Protein & Vits taken (100 Points)
OCT 11: Rugby training tonight was a little slow we worked through a lot of game plays so it wasn't very tough physically. Protein & Vits taken (100 Points)
OCT 12: I felt exhausted tonight after a long week, I even thought about not doing my weight session tonight. But I knew better than to skips weight sessions after previous experiences. Increased all exercises 10%. Protein & Vits taken (100 Points)
OCT 13: Rugby game today: we played our club's under-20s team in a challenge match & unfortunaly lost, it's going to take a while to get over this! Protein & Vits taken (100 Points)
OCT 14: Scheduled day off today, we had a team building night last night which consisted of a lot of drinking games so I'm not able for much today! I went for stroll to clear my head that was about it. Protein & Vits taken (100 Points)

WEEK 3:
OCT 15: Rugby training tonight was short but intense, plus we did 8 x 100m sprints at the end to make up for Saturday night's antics! I didn't make my weights session after because of a personal issue at home, I had planned to change my program after next week but instead I will do an extra week to catch up the two sessions I've missed in the last week. Protein & Vits taken (100 Points)
OCT 16: Rugby training tonight was a bit of a waste of time, we didn't get much done & what we did do didn't go well. Protein & Vits taken (100 Points)
OCT 17: Weights session #3 done tonight, this was actually last Friday's workout. Increased all exercises 10%, some more than that. Protein & Vits taken (100 Points)
OCT 18: Rugby training tonight was good we just went through our moves for the game on Sunday, I found out tonight I'm starting in the back-row so I'm looking forword to the game alot more now. I put in a order for supplements today with a new supplier, I usual buy USN products from an Irish website but this time I went directly to the Irish USN website since they had some great bulk order discounts. Delivery is free & I get a free tee-shirt! Protein & Vits taken (100 Points)
OCT 19: Weights workout done tonight, good intensity. Protein & Vits taken (100 Points)
OCT 20: Cardio session done today went for a run - 4km. Protein & Vits taken (100 Points)
OCT 21: First rugby match of the league today, we won 36-3 against a good team so it was a great start to the season. Protein & Vits taken (100 Points)

WEEK 4:
OCT 22: I couldn't take part in rugby training tonight because I went over on my ankle playing the game yesterday & it was a lot worse then I thought this morning. The ankle is swollen quite badly & I have limited movement. I'm not too sure how long I will rest it but I'll see how it feels over the next few days. I still got my weights session done tonight, it was a good workout I trained with my brother & I also cycled 9km afterwards. I started my creatine cycle today, 10g per day for the next 3 months. Protein & Vits taken (100 Points)
OCT 23: I sat out rugby training again tonight, I should have recovered enough to get involved again on Thursday night. Instead of rugby I went to the gym for cardio & I cycled 10km. Protein & Vits taken (100 Points)
OCT 24: I didn't get my weights session done tonight because I had to attend a friend's graduation ceremony, so I will do that workout tomorrow after rugby training. Protein & Vits taken (100 Points)
OCT 25: Rugby training tonight wasn't very tough, we just covered some moves etc. This was my first night taking part in training this week & I hurt my ankle again slighty early on in the session. My ankle was swollen again after training so I spent the rest of the night in front of the TV with my leg elevated & iced. Hopefully it will be recovered enough to play the game on Sunday. However I missed my weights session tonight which was actually scheduled for yesterday. I won't get a chance to do this session again since I plan to change my workout from next Wednesday so I will lose my first point of this month (-1). It's disappointing to lose the 100 points this late in the month but I feel like I don't quite deserve it this month, roll on next month :bb: Protein & Vits taken (99 Points)
OCT 26: I missed my weights workout tonight for no good reason, but I will get it done in the morning. Protein & Vits taken (99 Points)
OCT 27: I got my weights session done early this morning, my workouts are out of sync at the moment because of missed workouts. So today was workout #1 & I increased all exercises 10%. I also cycled 10km after my workout, but I missed today's cardio session. I don't mind & I won't deduct a point since I'm trying to rest my injured ankle for my rugby game tomorrow. Protein & Vits taken (99 Points)
OCT 28: Rugby game today & I started the game in my ideal position which was great. I enjoyed the game & played hard although I feel my match fitness could improve. We won 22-8 which puts us top of the table after playing two of the best teams in the league. Protein & Vits taken (99 Points)

WEEK :
OCT 29: We had a fancy dress party in the rugby club last night which was a excellant night but I'm suffering the effects today & spend most of the day in bed. I had rugby training as usual but I didn't make it to the gym for my weights session (-1). I have two workouts left on my current programme so I will finish them on Wednesday & Friday and change up my programme next week. Protein & Vits taken (98 Points)
OCT 30: Rugby training tonight was tough, we went through a lot of contact situations with good intensity. Protein & Vits taken (99 Points)
OCT 31: Workout #2 done tonight, increased some exercises 10%. I skipped the two leg exercises in order to rest my ankle. Protein & Vits taken (99 Points)

Conclusions:
I had a great month of training in October. A mixture of good weights training & great cardio/ rugby training. My level of fitness/ strength is probably better than it has been ever before in my adult life. So I'm really feeling the benefits of this playing rugby, which makes it very enjoyable. I gained about 3/4 lbs of lean mass & I've had good strength gains in the Gym. So roll on next month.

"100 Challenge"


GOAL: Cutting


COMMENT: Reduce fat and maintain muscle. My first 100 Challenge and looking forward to it!


WORKOUT SCHEDULE

Monday: Treadmill, 45 mins (fasted) (AM); Weight training: chest and tricepts (PM)
Tuesday: Treadmill, 45 mins (fasted) (AM)
Wednesday: Treadmill, 45 mins (fasted) (AM); Weight training: back & biceps (PM)
Thursday: Treadmill, 45 mins (fasted) (AM)
Friday: Treadmill, 45 mins (fasted) (AM); Weight training: shoulders, legs & abs(PM)
Saturday: Treadmill, 45 mins (fasted) (AM)
Sunday: Treadmill, 45 mins (fasted) (AM)

*I may switch out the treadmill for a "real world" run. (3 miles)

MEAL SCHEDULE

Six meals per day. No cheats.


STARTING STATS

WEIGHT: 235
BODY FAT: 27%
ARMS: 15
CALVES: 18.5
CHEST: 45
FOREARMS: 12.5
HIPS: 47
THIGHS: 28.5
WAIST: 44


END STATS

WEIGHT: 224
BODY FAT: 24%
ARMS: 15
CALVES: 17.5
CHEST: 43
FOREARMS: 12.75
HIPS: 44.25
THIGHS: 27.25
WAIST: 42.75


DAILY LOG

OCT 1: Great start. Spot on with all meals and the weight training went really well. AM Cardio felt good, great start. [100 Points]
OCT 2: Another good day. Am Cardio went well, looking forward to weights tomorrow. [100 Points]
OCT 3: Everything went well today. Feels good to be training again. [100 Points]
OCT 4: Cardio great, meals on track. [100 Points]
OCT 5: Everything on track, got home late and went right to bed...forgot to update. :( -1 [99 Points]
OCT 6: Great day. Another late night and didn't update. -1 [98 Points]
OCT 7: Looking good. [98 Points]
OCT 8: Everything on track. [98 Points]
OCT 9: Cardio and meals on track. [98 Points]
OCT 10: Good day, had to increase weight 10lbs. to hit failure with same set/rep count as last week. Meals and cardio on track. [98 Points]
OCT 11: Good day, on track. One month mark for transformation today, total weight loss at 15lbs. [98 Points]
OCT 12: All on track. [98 Points]
OCT 13: Everything on track. No update -1 [97 Points]
OCT 14: Looking good. [97 Points]
OCT 15: Great day. [97 Points]
OCT 16: Meals on track. My knee was bothering me when I woke up so I decided to skip cardio and rest it. -1 [96 Points]
OCT 17: Morning cardio, lifts and all meals. [96 Points]
OCT 18: Cardio and meals on track. [96 Points]
OCT 19: Everything on track. I suck updating this thing on the weekend. -1 [95 Points]
OCT 20: All is good. Happy Birthday to me! :) No update :( -1 [94 Points]
OCT 21: Good day, cardio went well as usual. [94 Points]
OCT 22: Great. [94 Points]
OCT 23: All meals and cardio on track. [94 Points]
OCT 24: Good, all good. [94 Points]
OCT 25: Everything going well. Going away this weekend but plan on updating and sticking to my training and meal plan. [94 Points]
OCT 26: Good day, no update -1 [93 Points]
OCT 27: Everything going well. [93 Points]
OCT 28: Tonight was our anniversary and my wife and I went out for dinner. I had every intention of eating really good but we decided to split a lasagna, at least we split it....I passed on desert. Also, no update. :nope: -2 [91 Points]
OCT 29: Got in my morning cardio but being on the road for 5hr went right to bed after getting home and didn't update. -1 [90 Points]
OCT 30: Cardio and meals hit. [90 Points]
OCT 31: Strong end, great month. I'll post ending stats tomorrow, not home right now to take them. [90 Points]

GOAL: Cutting

COMMENT: My first Challenge. I want to reduce my weight to ~160 lbs (around ~17.5% bf) by the end of the month.

NOTE: I will be going on two trips in October and though I will probably have internet access, I won't have access to weights, calorie info, etc. So I'll be keeping track of points in two ways, the main one being in the spirit of the Challenge, but the second being omitting those days from points subtraction.

WORKOUT SCHEDULE
Mornings: Walk at ~4 mph for 40-45 min (fasted LISS). 6-7 days/week.
Evenings: Alternating weights / 20-min running 6 days per week, one day free.
NOTE: Play is allowed with the day of evening exercise so long as in a 7-day period I have 3 days of weights and 3 of running.

MEAL SCHEDULE
Five meals per day (of various sizes). One cheat meal per week.

CALORIC GOAL
Under 1500 calories per day (excluding the cheat), which seems to be my BMR despite the calculation of ~2100-2200. But I'm still figuring this one out.

START STATS
Weight: 168.5 lbs
Body Fat: 20.0%
Biceps: 11.875"
Forearms: 9.375"
Chest: 38.5"
Waist: 35.25"
Hips: 39.875"
Thighs: 21.125"
Calves: 15.0" (left) and 15.625" (right) ... weird

END STATS
Weight: xxxx lbs
Body Fat: xxxx%
Biceps: xxxx"
Forearms: xxxx"
Chest: xxxx"
Waist: xxxx"
Hips: xxxx"
Thighs: xxxx"
Calves: xxxx"


DAILY LOG

Oct 1: Did the morning LISS along with pushups and crunches. Did evening weights and had 5 eating periods. I had my cheat for the week (decided to get it out of the way).
-0 pts (100 points remaining)

Oct 2: Used my one skip on this morning's walk because I'm still quite sore from ysterday's weights. Otherwise was fine.
-0 pts (100 points remaining)

Oct 3: Did everything but pushups and crunches this morning after walking.
-1 pts (99 points remaining)

Oct 4: Didn't do the stuff in the morning nor the run in the evening because I was trying to overcome the muscle soreness from 10/01 because of a plane trip in 3 days.
-2 pts (97 points remaining)

Oct 5: Didn't do the stuff in the morning nor the weights in the evening because I was late getting up and because I had a major headache. Grawer.
-2 pts (95 points remaining)

Oct 6: I had no time today due to preparation for my upcomming trips (start tomorrow). This start's the split with the "official" points vs. "my" points.
-2 official pts (93 official points remaining) (95 "my" points remaining)

Oct 7-9: At a conference in Orlando. Not able to stick to anything and the internet in the hotel was flaky at best, non-responsive at the norm. So -1 pt/day for no update, -1 pt/day no exercise, -1 pt/day no morning stuff, -1 pt/day not able to eat 5x/day.
-3*4 official pts (81 official points remaining) (95 "my" points remaining)

Oct 10: At a conference in Orlando. See above. But the airport this morning (Oct 11) has nice internet so at least I can update.
-3 official p