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

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

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

Questions belong in this thread (http://forums.johnstonefitness.com/showthread.php?t=30384).

Until the challenge begins, please refrain from making any posts in this thread except your Official Entry post. Once the challenge starts, you may post all you like.

This premise of this challenge is pretty simple: Each participant starts the month with 100 points. A point is deducted each time a workout is missed, a meal is missed, an unscheduled "cheat" meal or snack is consumed or a daily update to your official challenge post is missed. The goal, of course, is to finish the month with 100 points!

Here are the rules:

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

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

NOV 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]

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

NOV 4:

NOV 5: I missed yesterday's update, but I did my delts and traps workout yesterday, and ate all meals as scheduled (including my scheduled cheat meal). Today I did my cardio, ate all meals as scheduled and did my leg workout.
-1 point [96 POINTS]

You get the idea.....

GOAL: Bulking


COMMENT: I just want to gain some more muscle, while keeping fat gains to a minimum.
WORKOUT SCHEDULE
Monday: Weight training: Back and Abs(PM)
Tuesday: Stationary bike (AM);
Wednesday: Weight training: Chest and Arms (PM)
Thursday: OFF
Friday: Weight training: Legs (PM)
Saturday Shoulders and arms (PM)
Sunday: Stationary bike (AM)


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


BEGINNING 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.


NOV 1: Put up my stats this morning. I'm off to the gym in a few. Psyched to see how much change I'll be able to see in a month.
100 points

NOV 2: I'm about to go workout on legs. All is well I am going to have a cheat meal tonight so, minus 1 for me.
99 points

NOV 3: Nothing major to report. I did go up another 10 pounds on my Squats but I don't think I'll be going up next week.
99 points

NOV 4: All is good. I went up on the arms exercises yesterday, by at least more than 4 reps for bi's and tri's. But my shoulder press was the same as last week.
99 points

NOV 5: I had my designated cheat meal yesterday. Thinking back, I should have designated 2 cheat meals a week. I don't mind having 2 smaller cheat meals if it will keep my significant other happy. Oh well. Next month
99 points

NOV 6: My back workout was awesome last week. I went up 10lbs and it felt a little light. I also noticed that I can hold my legs at a parallel position, during my leg lifts, a lot longer than before. Overall good workout.
99 points

NOV 7: I'm hoping to have a good chest day. I do not go up as much for chest as other exercises. I went up pretty big on my back the other day so I'm going in with high expectations today. I had all my meals yesterday and had my cardio session.
99 points

NOV 8: Yesterday's workout was ok. I went up in weight because last week I met my rep parameters, but nothing too out of the ordinary happened. I went up as usual. I should be happy though, progress is progress. I will miss tomorrows workout because I have a training after school. I won't be able to get to the gym in time afterward. I'm going to make it up on Saturday and then move Saturday's workout to Sunday. I won't take a point off for the other days, unless someone objects, but I figure that I could miss the workout completely and keep the workout the same for the other day would be totally wrong but it would only account for 1 point. Now I'll get all my workouts in but it doesn't seem fair to deduct 3 points for doing them all.
99 points

NOV 9: I couldn't make it too workout, I tried but I would have just rushed the workout. I'll move stuff over.
98 points

NOV 10: Ok, I got in yesterday's workout. It went pretty good. I'm squatting a lot more than before. I think today might have been a record, I'll have to go back and check.
98 points

NOV 11: Got my arms and shoulder workout today. I went up in every exercise. I'll be going up in weight for my curls, shoulder press, and tricep pushdown next week.
98 points

NOV 12: Nothing big to report. Good Sunday. I'll be going in for my back workout later.
98 points

NOV 13: I had a good back workout yesterday. I pulled a lot more on my deads and I'll be going up again next week. All my meals were on par as well. I have been working on my grip, I shoot for 3x a week, MWF, but sometimes I forget. Since doing it I have noticed that I can hold on to the bar a lot longer. My grip has always been a problem when lifting heavy, I have always felt like I could lift more but my grip won't let me. Seems I'm doing better now.
98 points

NOV 14: Last week I lifted more reps than usual for the arms part of my workout, and only 1 rep for the chest portion. This week the opposite happened. I did 4 more reps on my incline bench. I feel pumped. :flex:
98 points

NOV 15: I could have sworn I updated yesterday. Oh well.
97 points

NOV 16: I did my squats today but I think I put too much weight on it. I didn't feel like went all that low. I'll probably stay at the same weight and just try to go lower next time.
97 points

NOV 17: I forgot to update again.
96 points

NOV 18: I went up in weight for my workout yesterday. It was a pretty low output but I expect it to go up for next week.
96 points

NOV 19: I didn't forget to update, it's still not midnight here. I decided not to go to the gym today, I'll go tomorrow. I had a choice, go to the gym, or get extra credit in my class. I opted for the extra credit. I'm not skipping it just moving it up and guaranteeing myself an A in class.
95 points

NOV 20: I made up for yesterday's workout. It was ok. I went up in all my lifts. Next week my rest periods change so my output will be different.
95 points

NOV 21: I have really been forgetting to update this month.
94 points

NOV 22: Ok I'm having another cheat meal today. I had a good chest workout yesterday but the arms exercises stayed the same. But I had a real good pump going.
94 points

NOV 23: I forgot to take off the point for yesterday's extra cheat meal but I'm taking it off today. I went in for leg day today and I went up a total of 4 reps. I was afraid I wasn't going down low enough last week but they were pretty good (I did them in front of the mirror).
93 points

NOV 24: Nothing to report yet. I will have my last arms and shoulder workout before I change the rest intervals for next week. The weight will change on a couple of the exercises, they will be lowered a bit.
93 points

NOV 25: I'm going to take a point off because I didn't want to have a cheat meal and I did. I do schedule myself 1 a week but I wanted to make up for Thursday. I cheated.
92 points

NOV 26: I had a pretty good workout. I barely managed on my deads but I was feeling kind of sleepy. I hope that was it.
92 points

NOV 27: Today I missed my cardio session. I was very tired and I decided I needed the sleep. I'll deduct the point. I'm going to make it up for tomorrow.
91 points

NOV 28: I did chest today. And it was ok. Not great but ok. Although I did very well on my Dumbell Bench press. I am making bigger strides in this area.
91 points

NOV 29: I hit all my meals and cardio right on.
91 points

NOV 30: I weighed myself in at 162 this morning. Tomorrow I'll put in the full stats. I also had my leg workout. Nothing to brag.
91 points

Plan:

Goal: Cutting. To start establishing a fitness routine.

Daily:

- 30 Minutes Minimum of Aerobic (Walking or Machine-based) or Weight Training.
- Keep Track of all exercise I do.
- Keep Track of all the food I take in everyday
- Measure Weight first thing in the morning.

Weekly:
- 2 Weight Training a week.
- Take digital picture of body (Saturday)
- Take tape measurements of body (Saturday)

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

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

Nov 1: Did the weight measurement this morning, but only 10 minutes of exercise and stopped tracking of my food intake at lunch (did do breakfast and up to lunch). -2 Points: 98 points

GOAL: Bulk

BODY TYPE: Mesomorph

COMMENT:
I gained 3-4 lbs of lean mass with last months bulking program, I want to continue that treand this month. I have the last workout of my current full-body weights programme on Friday & from Monday I will switch to a split weights programme. While bulking I don't want to have a negative effect on my cardiovascular fitness so cardio exercise still takes up a lot of my week between rugby & the gym.

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: 197lbs
BODY FAT: (Health Central)
ARMS: Flexed(Myotape)
CALVES: (Myotape)
CHEST: (Myotape)
FOREARMS: (Myotape)
HIPS: (Myotape)
THIGH: (Myotape)
WAIST: 35.5" (Myotape)
NECK:


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

DAILY LOG:

WEEK 1:
NOV 1: Rugby training was short & intense tonight. We went through some drills & match plays. I was named on the starting team for the second week in a row so this weekend's game will be another big test for me & I'm looking forword to it. Protein/ creatine & vits taken. (100 Points)
NOV 2: I missed the last weights session of my current programme tonight for no good reason (-1). Protein/ creatine & vits taken. (99 Points)
NOV 3: Cardio session done today was 10km on the bike, it was a good short session & I improved my time. Protein/ creatine & vits taken. (99 Points)
NOV 4: Rugby match this afternoon: we won 5-3, that's three wins in a row but our performance was poor against a weaker team. I played 60mins of the match & I hurt my shoulder in the process hopefully it's nothing too serious. Protein/ creatine & vits taken. (99 Points)
NOV 5: Rugby training tonight was tough, we went through a lot of drills. My shoulder was painful for the whole session, actually my whole body was sore after the game yesterday! Since I hurt my shoulder at the weekend I'm going to take a week off from weights before I start my new programme. It's been eight weeks since my last break so I'm due a week-off. Protein/ creatine & vits taken. (99 Points)
NOV 6: Rugby training was quite a light session, we just played a non-contact game for 60 mins & did some game moves. My shoulder was sore again tonight but I kept it out of contact. Protein/ creatine & vits taken. (99 Points)
NOV 7: I went to a tag rugby training session tonight, I usually just play tag rugby during the spring & summer for some fitness. But the team I play with have kept up training until now, so I joined them this evening since I don't have a weights session. We trained for two hours & did some fitness at the end, so it was a worthwhile session. Protein/ creatine & vits taken. (99 Points)

WEEK 2:
NOV 8: Rugby training tonight wasn't great, I'm not starting the game on Sunday so I took a back seat in training during the team runs. My shoulder is feeling better each day & I will now have a chance to rest it at the weekend with no game. Protein/ creatine & vits taken. (99 Points)
NOV 9: I have no weights session tonight so I went the Gym for cardio & did 10km on the bike. Protein/ creatine & vits taken. (99 Points)
NOV 10: I took it easy today, I slept in until about 1pm today & I watched some rugby for the rest of the afternoon. Myself & my girlfriend are going out for dinner in a Italian place tonight so that's my first cheat meal this week. Protein/ creatine & vits taken. (99 Points)
NOV 11: Rugby game today, we lost 27-13 to a better team. We had a good performance but I had to watch from the sidelines. I hit the gym for some cardio in the evening since I didn't take part in the game, I cycled 10km in 16:05min my best time in recent times. My cardio in the gym is slightly limited, I'm not using the treadmill because I injuryed my ankle a couple of weeks ago & now my shoulder is giving me trouble. Protein/ creatine & vits taken. (99 Points)
NOV 12: I was due to start my new split weights rountine today but I'm worried about my shoulder since it hasn't improved in the last week. I hurt it playing a rugby game 8 days ago & the pain/ movement is still bad. Therefore I'm going to stay off the weights until I get some treatment & recover enough to return to training. Protein/ creatine & vits taken. (99 Points)
NOV 13: No rugby training tonight because of my shoulder so I went to the gym for cardio. I did 15km on the bike (26:20mins). Even though it bothers me a lot that I can't lift weights at the moment, I am enjoying pushing myself on the bike. I'm challenging myself every time to improve time/ distance. I don't think I've ever put this much effort in to gym cardio training! I also did some ad work. Protein/ creatine & vits taken. (99 Points)
NOV 14: I took a night off tonight, I got treatment for my shoulder this morning & the problem is what I though: a sprained AC joint. I will continue to rest for this week as much as I can & hopefully return to weight training at some stage next week. Protein/ creatine & vits taken. (99 Points)

WEEK 3:
NOV 15: I got treatment on my shoulder again today, I still have some pain but it's getting better. Protein/ creatine & vits taken. (99 Points)
NOV 16: Another night off tonight since I can't do my scheduled weights session. Protein/ creatine & vits taken. (99 Points)
NOV 17: I didn't do a cardio session today but I should have. I still have pain in my shoulder but I could have done cardio on the bike (-1). Protein/ creatine & vits taken. (98 Points)
NOV 18: Scheduled day off. My rugby team was playing away today to one of the top teams in the league & won 16-15. This is a great win which puts us second in the table behind the team we lost to last week. Protein/ creatine & vits taken. (98 Points)
NOV 19: I started my new split body weights program today, my shoulder hasn't fully recovered yet so I did a lot of work with light weights. Protein/ creatine & vits taken. (98 Points)
NOV 20: I have a week off from rugby training & no game on Sunday so I did cardio in the Gym tonight - 20km on the bike: 34mins. Protein/ creatine & vits taken. (98 Points)
NOV 21: I had physio treatment on my shoulder again today, it's making a good recovery but I was told not to return to weight training until next week. Protein/ creatine & vits taken. (98 Points)

WEEK 4:
NOV 22: I didn't do a cardio session tonight as a result of being too lazy! I think at this time of year with the cold weather & dark evenings everybody has less energy. Sometimes after a day's work I feel a bit lethargic & reluctant to go to the gym. But I have to remind myself of the benefits of working out. I will make up for tonight's cardio with a session on Sunday since I have no rugby match. Protein/ creatine & vits taken. (98 Points)
NOV 23: Another night off tonight, no weights because of my shoulder. I am allowed to return to full training on Monday so I can't wait. Protein/ creatine & vits taken. (98 Points)
NOV 24: Cardio session today was 15km on the bike. Protein/ creatine & vits taken. (98 Points)
NOV 25: I had a cardio session today to make up for the missed session on Thursday night. I ran 2km on the treadmill & did 5km on the bike. Protein/ creatine & vits taken. (98 Points)
NOV 26: Rugby training tonight was a fitness session to make up for the week off last week. Shoulder & Arms workout done tonight, my shoulder was still sore on a couple of exercises which I'm not happy with. I didn't even do the sets of tricep dips because it hurt. Protein/ creatine & vits taken. (98 Points)
NOV 27: I had physio treatment on my shoulder again today, I was told it's making a good recovery & I am allowed to take part in contact training. Rugby training tonight was a good physical session, I'm feeling sore after that. Protein/ creatine & vits taken. (98 Points)
NOV 28: I'm not feeling very confident about my shoulder this week, I don't have any discomfort with it any more but the weight training seems a bit counter-productive at this stage. My physio reminded me this type of injury needs 3-6weeks recovery time, so I think I should at least postpone any weight training until next week. Protein/ creatine & vits taken. (98 Points)

WEEK 5:
NOV 29: Rugby training tonight was short & sweet, we trained on the all-weather pitch which is great in the bad weather. The session was just set-pieces & defensive drills. Protein/ creatine & vits taken. (98 Points)
NOV 30: As I mentioned on Wednesday I won't return to weights training again until Monday in order to give my shoulder some extra time to heal. I'm afraid if I don't give it enough time to correct it's self I will have a recurrence in the near future. That's the last thing I want! Protein/ creatine & vits taken. (98 Points)

Conclusions:

This has been a slow month in terms of training. Since I injuryed my shoulder at the beginning of the month I have only completed two weights sessions. But on the other hand while I was out of rugby & weights training, I did some quality cardio sessions. Cardio was something I always dreaded doing in the gym but I've learned to challenge & push myself through these sessions. Hopefully I can return to weights training next week problem free & start to add strength again.

GOAL: Cutting. Want to be at 247 by January 3, with my next goal being more open-ended. I want to get down to at least 232 pounds (100 pounds total lost over the cut) and below 20 percent bodyfat. 19.9 percent will do.

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). 93 in October's (http://forums.johnstonefitness.com/showpost.php?p=529030&postcount=6).

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 (taken on 11-7)
WEIGHT: 255.5 pounds
BODY FAT: 28.4 percent
ARMS: 15 inches
CALVES: 17.5 inches
CHEST: 44 inches
FOREARMS: 13 inches
HIPS: 44.9 inches
THIGHS: 25 inches
WAIST: 44.1 inches

END STATS
WEIGHT: 253 pounds
BODY FAT: 26.7 percent
ARMS: 15 inches
CALVES: 18 inches
CHEST: 44 inches
FOREARMS: 13 inches
HIPS: 44.5 inches
THIGHS: 25 inches
WAIST: 42.9 inches

DAILY LOG

Nov. 1: Shoulders-biceps, followed by 30 minutes of LISS on the elliptical. Didn't fool with counting calories - it's Halloween candy season! I know that if I did go over my calorie limit (and I probably did), it wasn't by too much. I expect this to die eventually. We're getting down to just the Smarties (and those are made of maltodextrin - hello, post-workout carbs!). 99 points.
Nov. 2: Took a day off from the gym, first im a while. I've got another cold that seems to be ramping up in intensity as time passes, and the cold medicine I got yesterday doesn't even seem to faze it. I had a helluva cheat lunch, so we'll call that my cheat meal for the week and then deduct a point Saturday when I eat whatever my family's regular meal is (my usual cheat meal). I'm having a bad feeling about this month already. It looks like I may not be able to make it to the gym Saturday due to a bunch of stupid family obligations. This looks like a perfect storm of lack of enthusiasm and willpower, sickness and my focus being dragged somewhere else. Not good. 99 points.
Nov. 3: Sure enough, didn't get to go to the gym. I also didn't really watch my calories - I doubt I went incredibly over my limit, but probably over enough. I think I'm mad enough at myself to get back on the wagon after falling off. I'm itching to get to the gym and do something - can't make up my mind on whether to make up yesterday's leg workout or just do cardio and get back on my regular schedule Monday (my legs could use the break, but I'm thinking I'm gonna try to do my leg workout). That's two points off. 97 points.
Nov. 4: Pulling it back together. Did legs, then 60 minutes of cardio on the elliptical. My legs are incredibly sore after the workout. Kept under my calorie limit. 97 points.
Nov. 5: Chest-triceps, then 30 minutes of cardio. Kept under my calorie limit. 97 points.
Nov. 6: Lower and upper back, then 30 minutes of cardio. Legs still sore, and my lower back was sore, but it's gotten quite a bit better. Kept under my calorie limit. 97 points.
Nov. 7: 60 minutes of cardio. Kept under my calorie limit. 97 points.
Nov. 8: Biceps-shoulders, then 30 minutes of cardio. Kept under my calorie limit. 97 points.
Nov. 9: 60 minutes of cardio. Kept under my calorie limit. 97 points.
Nov. 10: Legs, then 30 minutes of cardio. Grindy workout. It was crazy - I did squats first and it felt like my left knee was about to pop off. So I canned the squats and moved on with the rest of my workout. Then I went back to it after doing leg curls, leg extensions, calf raises and leg press and had a pretty good squatting session, all things considered. Had my cheat meal, and it wasn't very cheaty at all. 97 points.
Nov. 11: Chest-triceps, then 30 minutes of cardio. I figured I'd be eating more today by eating with the family (which I usually do on the weekends), so I decided to try doing some weights instead of just cardio like I usually do. It was an interesting session - I tweaked my right wrist doing bench presses and dropped the weight on my chest with no spotter (the gym's only Smith machine is torn up). Thankfully I'm a weakling and was able to get out of the fix without too much problem. The gym was also crawling with people. I may not repeat this experiment. I didn't eat all that cleanly and didn't really count calories. 96 points.
Nov. 12: 60 minutes of cardio on the elliptical. Kept under my calorie limit. 96 points.
Nov. 13: Lower and upper back, then 30 minutes of cardio on the elliptical. Kept under my calorie limit. 96 points.
Nov. 14: 60 minutes of cardio on the elliptical. Big bash at work shot my calorie limit to heck. We'll call this my cheat meal for the week, then I'll lose points on Saturday (for sure) and Sunday (probably). 96 points.
Nov. 15: Biceps-shoulders, then 30 minutes of cardio. Kept under my calorie limit. 96 points.
Nov. 16: 60 minutes of cardio on the elliptical. Kept under my calorie limit. 96 points.
Nov. 17: Legs, then 30 minutes of cardio. Didn't count calories. 95 points.
Nov. 18: Chest-triceps, then 30 minutes of cardio. Didn't count calories, and even had my first Pumpkin Pie Blizzard of the month. It's a miracle I managed to wait this long before getting one. I have really got to tighten up my weekends. I do understand why I've been lagging, though - it's inevitable once in a while. Usually lagging means I'm building momentum for a solid run. 94 points.
Nov. 19: Skipped the gym to go out of town for a doctor's appointment for the wife. What a horrible, horrible day. I'll count this as my day off. Didn't give one whit about counting calories. Way, way down right now. 93 points.
Nov. 20: Missed the gym because I had to come in from my wife's out-of-state appointment. Didn't count calories either - I doubt I went over by much, but I tightened the ship after the afternoon. That's still two more points (I should be in the negatives by the time this month is through). Scale says I gained 5 pounds this week. That seems a bit harsh, but probable. I figured for a gain of 2-3 pounds. I figured wrong. 91 points.
Nov. 21: Missed the gym again after a doctor's appointment didn't go as scheduled (that hardly ever happens). Didn't count calories when I got to work and there was a dessert-fest waiting for me courtesy of leftovers from the workplace's Thanksgiving bash. I know I didn't go over my limit by much, all things considered, but I undoubtedly did. I'm going to finish this month strong, but for now ... 89 points.
Nov. 22: Gym was closed, had to go in to work early again and didn't have time to do some walking. I did, however, land below my calorie limit - I'll eat the traditional Thanksgiving foods on Friday instead. 88 points.
Nov. 23: Shoulders-biceps, then 30 minutes of cardio on the elliptical. First time in the gym in two years or so. Ate Thanksgiving dinner - I didn't eat much all day, but I'd say I went over my calorie limit. Maybe. I just don't have the wherewithal to try to track a Thanksgiving dinner in Fitday. Just seems like a losing proposition. 87 points.
Nov. 24: Legs, then 30 minutes of cardio on the elliptical. Had my cheat meal - lots of chili (lots of hamburger meat in the chili, which is good). 87 points.
Nov. 25: Chest-triceps, then 30 minutes on the elliptical. The gym is crazy crowded with idiots on Sundays, so I have anger to help me lift. Didn't count calories - probably didn't go over by much, but still. 86 points.
Nov. 26: Missed the gym due to car trouble. We'll call that my day off this week. Kept under my calorie limit. Forgot this update until Nov. 28, so that's another dang point. 85 points.
Nov. 27: Lower and upper back, then 30 minutes of cardio on the elliptical. Kept under my calorie limit. 85 points.
Nov. 28: 60 minutes of cardio on the elliptical. Kept under my calorie limit. 85 points.
Nov. 29: Biceps-shoulders, then 30 minutes of cardio on the elliptical. Kept under my calorie limit. 95 points.
Nov. 30: 60 minutes of cardio on the elliptical. Kept under my calorie limit. 85 points.

GOAL: Maintain/slow bulk


COMMENT: just working on all around fitness. i do want to step up my cardio as well and maybe start running some 5ks.


WORKOUT SCHEDULE
Every other day Upper/lower split with cardio thrown in on off days.


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


STARTING STATS
WEIGHT: 147 pounds
BODY FAT: ?
ARMS: 14"
CALVES: ?"
CHEST: ?"
FOREARMS: ?"
HIPS: ?"
THIGHS: ?"
WAIST: 32"


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


DAILY LOG

NOV 1: No update.
-1 points [99 points]

NOV 2: No update.
-1 points [98 points]

NOV 3: No update.
-1 point [97 points]

NOV 4: No update.
-1 point [96 points]

NOV 5: Started a few days late so i'm down some points. first workout is today after my 2 week break and i'm working on 6 meals/day. i missed that workout due to back & neck pains.
-1 point [95 POINTS]

NOV 6: Chiropractor today - it went great! i feel better, got a better pillow, and i am ready to hit the gym. i went today to make up for yesterday (though i can't make up for the -1) and i feel great. Sore, but great. i ate all my meals and was able to pack on a decent amount of calories. my diet isn't the cleanest but because i'm trying to bulk i'm not subtracting points for it. i want to stay above 90 points for the month, but we'll see what happens with that.
-0 points [95 points]

NOV 7: ate well, easy day.
-0 points [95 points]

NOV 8: Missed my workout today, so -1 for that, but i have a good excuse. I was installing a garage door opener which is surprisingly strenuous and tedious to do. i can't argue that i got a real work out from it of course, but at least i got some form of exercise.
-1 point [94 points]

NOV 9: Driving down to NY today so i'll be packing some dinner for the car ride. I don't expect to have to stop at any of those service stations on the way so i should keep the points i have for one more day.
-0 points [94 points]

NOV 10: No update.
-1 point [93 points]

NOV 11: No update. got engaged today :) (+10 pts)
-1 point [92 points]

NOV 12: What a day today was. I worked out my legs so hard i had to crawl up the stairs last night (literally). it was a good workout and i ate an absolute ton of protein since my fiancee cooked me some meatballs with 96/4 lean beef followed shortly by a whey protein shake with another 35 grams or so of the good stuff.
-0 points [92 points]

NOV 13: man i'm sore. no real update & i drank beer. -2
-2 points [90 points]

Nov 14: great workout, ate very well, and i think i'm eating relatively clean which is awesome. good day overall.
-0 points [90 points]

Nov 15: im running off of 2 hours of sleep today... ugh. well the rest of the day went well, ate everything and weighed in at 150lbs which is awesome!! my goal is 160, but that is a ways off.
-0 points [90 points]

Nov 16: friday is a very very good day. no real update -1
-1 points [89 points]

Nov 17: No update -1
-1 points [88 points]

Nov 18: Great workout today! i pushed & pulled some heavy weight and i'm feeling it for sure. my pecs are dead, my back is sore, my arms are tired. very well rounded day all in all. i ate a ton of clean food and i feel grrrrreat!
-0 points [88 points]

Nov 19: Off day. I'm sore from yesterday but eating a ton to heal myself up. yesterday was one of those workouts where i actually felt like i was going to see a lot of muscle growth from 1 workout. its funny how that is, but it keeps me going. tomorrow is squat day, and i can't wait to tear them up!
-0 points [88 points]

Nov 20: its lunch time and i'm so stuffed. i have squats to do today, can't wait! my legs are sore just thinking about it...
-0 points [88 points]

Nov 25: with what's been going on in my life the past month, this challenge has not gotten proper attention from me. i missed updates for 5 days straight (so thats -5) and missed workouts while i was home (-3) since my friend would not work out while i was home for me to be a guest @ his gym. oh well, but i did try on multiple occasions to convince him to go. i'm going to continue working out and working on my bulk, but this will probably be the last update from me. i don't have the resolve to post in this challenge for some reason, b/c i just don't feel the need/urgency like i did in previous months. that puts me at -8 for the past few days, leaving me at 80 points. however, since i think i'll be done at this point, i'll report on my final points which is [0 points] due to dropping out. goodluck to everyone else who really needs this, i just don't feel i need this, this month.

-88 points [0 points]

I'm in. First timer so I'm going to post a full statement of intent:

Goals: (1) Reduce bodyfat % as much as possible.
(2) Improve cardiovascular fitness to the point where I can run three consecutive 8 minute miles.
(3) Improve overall stamina to the point where I can run 30 miles per week.


WORKOUT SCHEDULE:

Monday: Three mile run.
Tuesday: OFF
Wednesday: Six mile run.
Thursday: Eight mile run.
Friday: Three mile run.
Saturday: OFF
Sunday: Ten mile run.


DIET:

Four healthy meals per day. One cheat day per week (Saturday).

STARTING STATS:

Weight: 176lbs.
Body fat: 14% (approx).

Archie's Official "100 Challenge" post


GOAL: Discipline / Routine / Gains in strength


COMMENT: I'm not doing this against anyone but myself, as my losing points will slightly differ to others.

I don't have body changing goals as such this month as I am weening my son and don't know what sort of part that will play.

My aims are basically consistency in developing healthy habits.
I will still take note of stats though to see if my body does change.

I hope no one minds me taking part even though my challenge differs slightly. :) Best of luck to all :tu:


WORKOUT SCHEDULE
Upper / Lower Split.
3 Sessions per week.
2 Cardio per week, 30 - 40 mins
Days of working out varies week to week, but will make up a weekly game plan once I know of my BFs schedule.

WEEK 1: T - off, F - Upper, S - Cardio, S - Lower, M - Cardio, T - Upper, W - off


MEAL SCHEDULE
I probably don't eat quite as clean as most just yet, so this is where my scoring will differ.

I will lose 1 point if I:
- don't take my multivitamin everyday
- have take out more then once a week
- 1 bakery treat a week (MAX)
- don't drink a minimum of 2.25L water daily
- I don't have fruit or vegies with every meal
- don't have 5 meals a day


STARTING STATS
WEIGHT: at a guess 60kg..
BODY FAT: ?
ARMS: 26.5cm
CALVES: 32cm
CHEST: ..fluctuates hourly
FOREARMS: 21cm (not sure where I am suppose to measure exactly)
HIPS: 94.5cm
THIGHS: 54cm
WAIST: 76.5cm (at smallest section)


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


DAILY LOG
NOV 1: 30days and 30 nights (http://forums.johnstonefitness.com/showpost.php?p=540930&postcount=80) -0 points [100 points]
NOV 2: Obstacles to work around (http://forums.johnstonefitness.com/showpost.php?p=541224&postcount=86) -1 point [ 99 points]
NOV 3: Guzzling day (http://forums.johnstonefitness.com/showpost.php?p=541726&postcount=90) -0 points [99 points]
NOV 4: Leg day baby (http://forums.johnstonefitness.com/showpost.php?p=541945&postcount=99)-0 points [99 points]
NOV 5: 3 Strikes... but not out (http://forums.johnstonefitness.com/showpost.php?p=542213&postcount=104)- 3 points [ 96 points]
NOV 6: Horsies, Horsies, Horsies (http://forums.johnstonefitness.com/showpost.php?p=542500&postcount=111) -0 points [ 96 points]
NOV 7: Pfft of a day (http://forums.johnstonefitness.com/showpost.php?p=542850&postcount=116)-3 points [ 93 points]

NOV 8: Water Grrr (http://forums.johnstonefitness.com/showpost.php?p=543570&postcount=118)-1 points [ 92 points]
NOV 9: WOOOOO 57kg (http://forums.johnstonefitness.com/showpost.php?p=543571&postcount=119) -0 points [ 92 points]
NOV 10:Everything in check except workout, did cardio not weights. -1 point [ 91 points]
NOV 11:Cheat meal for week. Cardio again instead of weights so -1 point [ 90 points]
NOV 12:Great bike ride today :D but no weights and not enough water -2 points [ 88 points]
NOV 13: not enough water -1 point [ 87 points]
NOV 14: not enough water -1 point [ 86 points]

NOV 15: Starting to get back on track (http://forums.johnstonefitness.com/showpost.php?p=545495&postcount=122) -2 points [ 84 points]
NOV 16: Damn late night snacks.. (http://forums.johnstonefitness.com/showpost.php?p=545846&postcount=128) -2 points [ 82 points]
NOV 17: Planned Cheat meal (http://forums.johnstonefitness.com/showpost.php?p=546466&postcount=131) -2 points [ 80 points]
NOV 18: Great day! (http://forums.johnstonefitness.com/showpost.php?p=546602&postcount=132) -0 points [80 points]
NOV 19: Still the weak with the water (http://forums.johnstonefitness.com/showpost.php?p=546911&postcount=138) -1 point [ 79 points]
NOV 20:Blah (http://forums.johnstonefitness.com/showpost.php?p=547293&postcount=141) -2 points [ 77 points]
NOV 21:..and Blah (http://forums.johnstonefitness.com/showpost.php?p=547293&postcount=141) -3 points [ 74 points]

NOV 22: Okay day (http://forums.johnstonefitness.com/showpost.php?p=547581&postcount=144) -1 point [ 73 points]
NOV 23:http://forums.johnstonefitness.com/showpost.php?p=547863&postcount=147 -2 points [ 71 points]
NOV 24:http://forums.johnstonefitness.com/showpost.php?p=547864&postcount=148 -3 points [ 68 points]
NOV 25: not enough water, no work out -2 points [ 66 points]
NOV 26: not enough water, no work out -2 points [ 64 points]
NOV 27: not enough water, cheat meal, no work out -3 points [61 points]
NOV 28: http://forums.johnstonefitness.com/showpost.php?p=548925&postcount=154-1 points [60 points]

NOV 29: http://forums.johnstonefitness.com/showpost.php?p=549848&postcount=159-0 points [ 60 points]
NOV 30: http://forums.johnstonefitness.com/showpost.php?p=549848&postcount=159-0 points [60 points]

GOAL: Cutting

COMMENT: I haven't seen satisfying results in the last challenge, though I scored over 90 points. I assume I need to shift a gear, especially concerning diet. I will start having scheduled meals, instead of just summing up the day's total calories. Will also start decreasing carb intake over the month.

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

MEAL SCHEDULE
Up to 2200 cals a day, clean choice of foods
Meals every 3 hours, 6 meals a day, 300-500 calories each
Will keep track of my carb intake and try to keep it low.
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:
WAIST:
BODY FAT:

DAILY LOG
Nov.1: 2200 cals, rest day. Forgot to update (-1p) (99 points)
Nov.2: 2200 cals, had my cheat meal today. Weight lifting (99 points)
Nov.3: 2200 cals, 40 minute LISS. My shoulder aches lately, will take a week off of lifting if I have no choice.(99 points)
Nov.4: 2200 cals, 30 minute LISS.(99 points)
Nov.5: 2200 cals, Weight lifting .(99 points)
Nov.6: 2000 cals, 30 minute LISS.(99 points)
Nov.7: 2000 cals, Weight lifting .(99 points)
Nov.8: 2400 cals, Had my cheat meal, rest day, forgot to update (-1p) .(98 points)
Nov.9: 2100 cals, Weight lifting .(98 points)
Nov.10: Had 3 scoops of ice cream (-1p), missed my cardio session (-1p) .(96 points)
Nov.11: Good clean diet, 30 minute LISS. I'm starting a week off of lifting, to let my shoulder heal. Might still throw in abs&legs workout, but this week is going to be centered around cardio.(96 points)
Nov.12: Had a cake (-1p), day off .(95 points)
Nov.13: Clean diet (though could have had 1 fruit less), 20min MISS .(95 points)
Nov.14: Clean diet , 20min MISS .(95 points)
Nov.15: Clean diet , rest day .(95 points)
Nov.16: Cheat meal. Skipped a workout due to shoulder ache (-1p), was away and couldn't update (-1p) .(93 points)
Nov.17: Diet wasn't clean (-1p), 30min MISS .(92 points)
Nov.18: Skipped my cardio (-1p) .(91 points)
Nov.19: Diet was fine, did MISS+easy weight training .(91 points)
Nov.20: Had an ice cream(-1p) , rest day .(90 points)
Nov.21: Diet was good, had 18min HIIT training .(90 points)
Nov.22: No workout (-1p), failed to update(-1p) .(88 points)
Nov.23: Weight lifting, cheat meal, failed to update(-1p) .(87 points)
Nov.24: Rest day .(87 points)
Nov.25: Undue dessert (-1p), skipped cardio(-1p). I'm letting go badly lately.(85 points)
Nov.26: Skipped cardio(-1p).(84 points)
Nov.27: Finally a good day after slacking for too long! Diet was good, and had a great 1 hour MISS cardio.(84 points)
Nov.28: Clean diet, weight lifting.(84 points)

Okay I'm in. I've actually already started but was too late to get into the October challenge. :tucool:

I am getting back into the 100 challenges. Accountability seems to work the best for me.

GOAL: I will lose 7-8 pounds of fat.

Meal Plan: 5-6 clean meals 7 days a week with the exception of one free meal on the weekend and one treat.

Workout Plan:
Tuesdays, thursdays and saturdays - HIIT or Guerilla cardio a.m.
Mondays, wednesdays and fridays - Alternate full upper body workout with Lower body and core workout.

Th, Nov 1st - I did my Guerilla cardio and ate 100% clean and as planned.
100 points
Fr, Nov 2nd - I did my Upper body weight training as planned. Ate 5 clean meals and had my cheat meal and treat for the weekend - so I have to eat clean sat and sun!
100 points
Sat, Nov 3rd - demon of tired got me - no workout and didn't eat clean - 2 points
98 points
Sun, Nov 4th - I made up my saturday workout - Guerilla cardio done. Meals in and as planned.
98 Points
Mon, Nov 5th - I had a gr8 Lower body workout at the gym, meals were good and clean up until my last meal of the day - changed it to a bowl of Life cereal - not auth'd - Minus a point.
97 Points
Tue, Nov 6th - I did guerilla cardio on my bike trainer (warm up 3 minutes - 6 minutes of 20 second all out sprint - 10 sec rest and repeat) - cool down. Meals clean up until last one when I was too hungry and ate some extra pasta and beef - I'll have to stick my foods I am eating into a program like Fit Day and see why I am so hungry at 8:30 in the evening - I may have to adjust my earlier meals and make sure I am getting enough calories. Anyways - Minus 1 point.
96 Points
Wed, Nov 7th - Exellent Upper body workout - Ate clean - forgot to post - Minus 1 point
95 points.
Thu, Nov 8th - No workout - didn't eat clean. - Not having my best week - but, will persist and plan better.
93 points
Fri, Nov 9th - didn't post - minus two points
91
Sat, Nov 10th - didn't post - Minus 2 points
89
Sun, Nov 11th - Day off from training. Didn't eat clean - minus 1 point
88

I'm in.

GOAL: Cutting

COMMENT: I want to lose fat and retain muscle. Ultimate goal is 175 lbs @ 12% BF.


WORKOUT SCHEDULE
Monday: 30 minute cardio, Weight Training (whatever parts feel like they need it, this will be a light day)
Tuesday: 30 minute cardio, Weight Training: Legs, Shoulders
Wednesday: None
Thursday: 30 minute cardio, Weight Training: Biceps, Triceps, Abs
Friday: None
Saturday: 30 minute cardio, Weight Training: Chest, Back
Sunday:


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


STARTING STATS
WEIGHT: 230 pounds
BODY FAT: 27.3% (measured with an Omron electical BF tester)
ARMS: 15.5"
CALVES: 17"
CHEST: 41"
FOREARMS: 13.25"
HIPS: 42"
THIGHS: 27"
WAIST: 43"

END STATS
WEIGHT: 223 lbs.
BODY FAT: ?
ARMS: 16"
CALVES: 16.5"
CHEST: 43"
FOREARMS: ?
HIPS: 41"
THIGHS: 25"
WAIST: 42.5"

DAILY LOG
November 1st: Got in all my meals and did a session with a personal trainer. Hit Shoulders, Biceps, Triceps, and Abs. Very sore :) 100 Points.
November 2nd: No workout today, ate pretty good, still sore 100 points
November 3rd: Forgot to update - 99 Points
November 4th: Forgot to update - 98 Points
November 5th: Ate within my calorie limits, hit the gym with cardio and weights, no missed meals - 98 points
November 6th: Ate my calories, got in a good leg workout and cardio session, no missed meals, did have a burrito from Del Taco so 1 cheat meal - 97 points
November 7th: Forgot to update, ate out for lunch - 95 points
November 8th: Ate clean, within my calories. Missed my workout due to a meeting I had to attend - 94 points.
November 9th: Ate fairly well, went out to dinner for scheduled cheat meal). No workout on Fridays. - 94 points.
November 10th: Had a great chest workout, had a few too many calories due to having a barbecue - 93 points.
November 11th: No workout today, didn't eat all my meals - 92 points
November 12th: Hit the gym, ate all my meals. Ate clean, but still went a little over in calories - 91 points
November 13th: Did my leg workout, ate clean all day. Had a couple of drinks that put me over on calories - 90 points
November 14th: No workout today, ate within my calories but ate a fast food burrito and taco - 89 points
November 15th: Did my lifting and cardio, ate my calories, had a good day. - 89 points
November 16th: No workout today, ate my cheat meal but kept it relatively clean - 89 points
November 17th: Did my strength training but didn't do cardio as I did not feel well. Ate poorly as well. - 87 points
November 18th: No workout today, ate clean - 87 points
November 19th: Took a break from the gym to rest, ate perfectly - 86 points
November 20th: Missed a meal, moved workout to Wednesday - 85 points
November 21st: Did my workout, ate well - 85 points
November 22nd: Moved cheat meal to today for Thanksgiving, no workout today - 85 points
November 23rd: Ate well, but did not work out - 84 points
November 24th: Ate well, again did not work out - 83 points
November 25th: Ate well, no workout today - 83 points
November 26th: Perfect eating, hit my workout - 83 points
November 27th: Got a good workout, ate a little over - 82 points
November 28th: No workout, ate a cheat meal - 81 points
November 29th: Got in a great workout, eating was perfect - 81 points
November 30th: No workout, ate my scheduled cheat meal - 81 points

(my first time - wish me luck) :gl:

Goal: To start establishing a fitness and Diet routine.

Daily:

- 30 Minutes Minimum of Aerobic (Walking or Machine-based) or Weight Training.
- Keep Track of all exersize I do.
- Keep Track of all the food I take in everyday
- Weigh-in and Bodyfat first thing in the morning.

Weekly:
- 3/4 Weight Training a week.
- measurements of body (sundays)

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

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

i'm in again, need to have my discipline back

GOAL: Cutting


COMMENT: I want to lose at least 2% BF.


WORKOUT SCHEDULE
Monday: elliptical, 30 min / rest
Tuesday: lifting, cardio 45 min
Wednesday: elliptical, 30 min
Thursday: lifting, cardio 45 min
Friday: elliptical 30 min
Saturday lifting, cardio 45 mins
Sunday: yoga/rest

*I'll be away the last week of November, so I won't do lifting, only cardio, and I won't post daily. Also, I may have stay late at work from time to time, so I'll be rotating my workouts to fit the daily schedule, what matters is that I do 3 lifting sessions, 5-6 cardio sessions and one yoga session per week.

MEAL SCHEDULE
Five meals per day, one warm, one cheat day per week, 2 cheat snacks per week, at least 2 l of water daily.


STARTING STATS
WEIGHT: 66 kg
BODY FAT: 24%
CALVES:37 cm
HIPS: 100 cm
THIGH: 57 cm
WAIST: 76 cm


END STATS
WEIGHT:
BODY FAT:
CALVES:
HIPS:
THIGHS:
WAIST:


DAILY LOG
NOV 1: Due to national holiday, the gym was closed. Diet was fine. Had my first cheat snack of the challenge. [100]
NOV 2: An almost perfect day, but i'm not sure i had enough water, so -1. other than that, i already feel more disciplined. [99]
NOV 3: great workout, enough water, cheat meal [99]
NOV 4: rest day, enough water, a cheat snack too many [98]
NOV 5: another rest day, i have a cold again; didn't have enough water; first cheat snack of the week - couldn't avoid it (long story) [97]
NOV 6: in spite of my cold the day was perfect [97]
NOV 7: black pit - no exercise [96]
NOV 8: cheat day, no exercise [95]
NOV 9: still on antibiotics, no exercise, poor diet [93]
NOV 10: see above [91]
NOV 11: no exercise (but a rest day anyways), better diet [91]
NOV 12: no exercise (still ill), clean diet [90]
NOV 13-14: traveling, poor diet, not enough water [84]
NOV 15: poor diet, no exercise, i need to get a grip and make the best of the rest of the challenge [82]
NOV 16: hah [80]
NOV 17: cheat day [80]
NOV 18: rest day (from what?), good diet but had some sweets [79]
NOV 19: light lifting [78]
NOV 20: poor diet, no workout [76]

I need this currently.

Goals..
Better shape on my graduation day, 43 days from now.

Diet.
No specifics, but a decent deficit daily.

Exercise.
At least 3 sessions weekly.
Mostly on the ERG. I'll pass 500k soon, and am intent on passing 600k before Christmas..
No points off if x3 sessions, 2 points off if 1 missed, 4 off if 2 missed, 7 off if 3 missed.

Startpoint 130.5kg.

Current points 58.

Thur 1st. Calories, deficit. 30 mins on ERG, 6969m. Points 100.
Fri 2nd. Calories, neutral. No exercise. Children not well, so sleep really needed. Points 100.
Sat 3rd. Calories, neutral. Exercise; long walk with parents and son only. Weight 129.6 [0.9kg off; ahead of schedule]. Points 100.
Sun 4th. Calories, neutral. No exercise. TV died, so new 42" LCD. No update. Weight 128.8kg [1.7kg off; ahead of schedule]. Points 99.
Mon 5th. Calories, deficit. No exercise. Cheated. Points 98.
Tue 6th. Calories, neutral. No exercise. Cheated. Points 97.
Wed 7th. Calories, surplus. No exercise [my dad's 60th]. BIG cheat. Points 90.

Thur 8th. Calories, surplus. 5k on erg 20:16.0. Scheduled cheat, no update. Points 88.
Fri 9th. Calories, neutral. No exercise. Weight 128.7kg [1.8kg off; ahead of schedule]. Points 88.
Sat 10th. Calories, deficit. No exercise. Cheated. Points 87.
Sun 11th. Calories, neutral. No exercise. Points 87.
Mon 12th. Calories, neutral. No exercise. No update, as no access. Points 86.
Tue 13th. Calories, neutral. No exercise. No update, as no access. Points 85.
Wed 14th. Calories, neutral. To gym. No update, as no access. Points 84.

Thur 15th. Calories, neutral. No exercise. No update, as no access. Points 81.
Fri 16th. Calories, surplus. No exercise. No update, as no access. Points 79.
Sat 17th. Calories, neutral. 10k on ERG. No update, as no access. Points 78.
Sun 18th. Calories, surplus. No exercise. Planned cheat. No update, as no access. Points 77.
Mon 19th. Calories, neutral. No exercise. Found way passed firewall, so update. Points 77.
Tue 20th. Calories, neutral. No exercise. No update. Points 75.
Wed 21st. Calories, surplus, big cheat in fact. No exercise. No update. Points 69.

Thur 22nd. Calories, deficit. No exercise. 130.5 kg!! WTF. [0kg off, well behind schedule]. Points 69.
Fri 23rd. Calories, deficit. No exercise. 129.4 kg, still lagging. Points 69.
Sat 24th. Calories, surplus. No exercise. 129.0 kg. No update. Points 67.
Sun 25th. Calories, neutral. Long walk [45 mins LISS]. Points 67.
Mon 26th. Calories, deficit. No exercise. 128.5 kg. No update. Points 66.
Tue 27th. Calories, deficit. No exercise. 127.9 kg. Had my first 'you've lost weight' comment today. Points 66.
Wed 28th. Calories, deficit. No exercise. No update. Points 61.

Thur 29th. Calories, surplus. No exercise. 128.3 kg. Points 59.
Fri 30th. Calories, neutral. No exercise. 128.3 kg. Points 58.

Andrew.

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 continue training strong for my vacation in February 2008.


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: Rest Day.


MEAL SCHEDULE

http://www.adam.com.au/dmci0568/JSFimages/BoatDiet02.bmp

One Cheat Meal Per Week.

STATS

See my big journal (link in signature.)

DAILY LOG
NOV 1:Today was a good day, ate all meals as scheduled and had a good cardio session. - 100 Points.
NOV 2:Perfect day of eating today, no training (see big journal) - 99 Points.
NOV 3:Ate all meals to schedule, no training on saturdays. - 99 Points.
NOV 4:Ate all my meals today and had my weekly cheat meal - 99 Points.
NOV 5:Great training today, had a cheat meal - See big journal for info - 98 Points
NOV 6:Good cardio today (see big journal again) Will be out for a cheat meal tonight - 97 Points :)

I'm ready for another go.

First time too. I'm in.:tucool:

GOAL: Cutting

COMMENT: I want to lose my beer gut and in the process I will lose 4kgs. Each beer I drink will therefore count as -1 point. BEER TALLY: 32, as at 27 Nov... - Calories consumed from beer ~4050


WORKOUT SCHEDULE
Monday: lunch time 5km walk, Gym - RPM
Tuesday: lunch time 5km walk, Gym - Legs
Wednesday: lunch time 5km walk, Gym - Chest, tricep, shoulders
Thursday: Gym - RPM
Friday: lunch time 5km walk
Saturday: Golf
Sunday: Gym - Back, biceps, abs


MEAL SCHEDULE
As per normal - 6 meals per day & at least 2 litres of water plus must take a multi-vitamin.


STARTING STATS
WEIGHT: 84kg
BODY FAT: ~18-20%
ARMS: 13.5"
CALVES: 15.5"
CHEST: 42"
FOREARMS: 12.5"
HIPS: 40.5"
THIGHS: 22.5"
WAIST: 37"

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

DAILY LOG

1 Nov - Well here we are at day 1. Ate all my meals, went to Gym and did an RPM (spin class). Lots of endurance tracks and I was happy that I could push through the pain even when everything was burning. (100)
2 Nov - Had to work through lunch today so missed my scheduled walk. Went to Gym instead and did another RPM class. First Friday in I don't know how long that I haven't had a beer. (100)
3 Nov - No golf today; instead spent 5 hours in the garden and cleaning things up around the house. I'm stuffed. (100)
4 Nov - Chest, shoulder workout. Went to dinner with the olds and had a few beers... minus 3 (97)
5 Nov - Ate all meals, did a double RPM (90 mins stationary bike) and 2.5kms on the treadmilll (97)
6 Nov - Morning RPM + 20 mins on treadmill, went to the pub for Melbourne Cup, had 5 beers (92)
7 Nov - Spent the day writing job applications today so missed the lunch time walk & workout. Gee this is turning out harder than I thought! (90)
8 Nov - Back into the gym today - RPM class (90)
9 Nov - missed walk cause it was raining. Went to dinner and had a basic pasta, tomoto basil serve. two beers... I'm really not good at this! (87)
10 Nov - Played golf and enjoyed two beers after the round. I need some serious discipline (85)
11 Nov - No Gym today - went for a 1 hour walk with my wife instead. Sunday roast at a friends, had smaller than normal portions, two beers (83)
12 Nov - I'm fighting a head cold but I managed to run around the lake - 5kms, no RPM. From now on I'm going to be more strict with myself. I wish I thought about my challenge more at the beginning - I should have stated perhaps - limit two beers on weekends, no alcohol during the week. Then again maybe I should just start making some sacrifices! (82)
13 Nov - Went for another run around the lake - 5kms. Actually made my gym work out and worked pretty hard. Ate a good dinner and drank about 4L of water today. Things are looking good...but then again they always do during the week. I did weigh myself today but no real weight loss, still 84kgs (82)
14 Nov - 3rd run around the lake - 5kms. Missed my gym workout as I had people over for dinner. 2 beers. (79)
15 Nov - RPM at the gym tonight - Cardio, it's bloody hot here so I made sure I drank plenty of water throughout the day. (79)
16 Nov - Went for my 4th run around the lake this week - 5kms, no beers on a Friday night, another miracle (79)
17 Nov - Golf 18 holes, then went and played lawn bowls. Always a recipe for disaster. Few beers to be social with my mates (76)
18 Nov - Golf 18 holes (76)
19 Nov - 5km run around the lake, no Gym tonight (75)
20 Nov - 5km run around the lake, no Gym tonight, dinner with friends - 3 beers (71)
21 Nov - 5km run around the lake. (70)
22 Nov - Rest day. (70)
23 Nov - 5km run around the lake, first Christmas party of the season. 4 drinks (66)
24 Nov - Golf, and way too many beers. Gotta stop the points slide this month (60)
25 Nov - Back into the Gym, starting to lift again: Chest, shoulders, triceps. (60)
26 Nov - 5km run around the lake (this running business is not too bad and it's getting a lot easier), 10 mins on rower, RPM spin class (60)
27 Nov - Rest day (60)
28 Nov - 5km run around the lake then went and did a back & biceps session at the gym. First time in months that I have attempted deadlifts. Lifted about 80% of what I normally lift. Bent over rows, bicep curls and upright rows and a few sets of lat pull downs. (60)

Just getting back in after a layoff.

GOAL: Cutting


COMMENT: I want to lose 6lbs of bodyfat.

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

MEAL SCHEDULE
Six meals per day, one 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 (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.)

GOAL: Lose 8lbs and get under 170.

COMMENT: Need to get back on track and get the scale moving in the right direction.

WORKOUT SCHEDULE
Monday: Upper body lift/ 30min cardio
Tuesday: Lower body/ 30 min cardio
Wednesday: 60 min cardio
Thursday: Upper body lift/ 30min cardio
Friday: Lower body/ 30 min cardio
Saturday 60 min Cardio
Sunday: Rest


MEAL SCHEDULE
5 meals per day, one cheat meal per week. daily intake under 1800 cals


STARTING STATS
WEIGHT: 177.6
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG
Nov 1: Had a decent start to the challenge. Calories in at 1788. Had to make adjustments to the workout plan due to not being able to get to the Gym, so no weights today. Instead, did a 45 min cardio session using the P90X tapes. [100 points]
Nov 2: Calories for the day 1721. Workout squeezed in. Not the optimal workout, but at least something was done. [100 points]
Nov 3: Running around all day at kiddos soccer tournaments. Was able to get in a decent cardio workout walking everywhere between games. Food was off schedule after waking up too late to get things packed for the day [98 points]
Nov 4: Rest day. Diet was off again. [97 points]
Nov5: Diet on track 1643 cals and made it to the gym [97points]
Nov 6: Diet a bit off 2106 cals only managed a bit of walking [95 points]
Nov 7: Everything just out of whack [92 points]
Nov 8 - 11: Missed a lot of updates, but everything was good save for food on Friday [86 points]
Nov 12: Getting back on track, 1569 cals, UB workout, 2 hours skating.[86 points]
Nov 13: Had a perfect day. 1695 Cals, LB workout and 40 min walk [86 points]
Nov 14: Calories on track 1782, but ended up having a slice of Pizza. Made it to step class [85 points]

GOAL: Lose 8 pounds

COMMENT: I want to lose the 8 pounds I've gained in the last few months. Nothing to eat past 7pm, Monday-Thursday and on Sunday. My daughter and I are doing this together this time around (for added support). You can do it Reen!!!

WORKOUT SCHEDULE
Monday: 30-60 min of cardio
Tuesday: 30-60 min of cardio/back and biceps
Wednesday: 30-60 min of cardio
Thursday: 30-60 min of cardio/chest and triceps
Friday: Legs, shoulders
Saturday: 30-60 min of cardio/Do leg, shoulder workout if not able to do on Friday.
Sunday: Rest day

DAILY: Do 100 crunches

MEAL SCHEDULE :
Keep calorie intake under 1400 per day and 1 cheat meal allowed per week.

STARTING STATS
WEIGHT: 152.5
ARMS: R-11 L- 11
CALVES: R-151/4 L-15
CHEST: 38
HIPS: 41
THIGHS: R-24 L-24 3/4
WAIST: 29

ENDING STATS
WAIST:
WEIGHT:
ARMS:
CALVES:
CHEST:
HIPS:
THIGHS:


NOV 1: Jogged for 20 min/power walked for 40 min/kept caloric intake under 1400 and worked chest and tri s
-0 points [100 points]
Nov 2: Did legs and shoulders 100 points
Nov 3: Did 30 min of cardio, some calves and tri (s)
Nov 4: rest day
Nov 5: Did 37 min of cardio (walking at 12% incline) and jogging (about 15-20 min)-feeling a little tired today, but overall, am feeling lighter, ... already.
Did not stay under 1400 calories - so, -1 point/99 points
Nov 6: Did 35 min of cardio, did free weights-back and biceps -0- 99 points total
Nov 7: walked for 30 min w/my daughter/burned 320 cal also on treadmill/kept cal intake under 1400 because of my 2nd cardio session and I didn't have that ice cream I had anticipated I was going to have. Saved!! 99 points
Nov 8: did chest and tri (s) but didn't keep caloric intake under 1400/ -1 / 98 points
Nov 9: Did shoulders and legs/had cheat meal today/98 points
Nov 10: did 50 min of cardio/ walked for 30 min with daughter also/ 98 points
Nov 11: Rest day
Nov 12: did my 30 min of cardio/going out for dinner w/out of town relatives--so going over calorie limit/97 points
Nov 13: Did 30 min of cardio/did NOT do weights today - feeling fatigued today/-1/ 97 points
Nov 14: Did 30 min of walking/went over caloric intake (still have the out of town guests and it's sooo hard to be good!)/96 points.
Nov 15: didn't do anything today--too tired. 95 points
Nov 16: legs and shoulders done/95 pts
Nov 17: walked/jogged for 60 min
Nov 18: rest day/ 95 points
Nov 19: 30 min of walking
Nov 20: No workout due to getting ready for holiday. so i'm deducting 1 point and anoher for going over caloric limit (had Thanksgiving dinner at work-very good and worth the 1 point). 93 points
Nov 21: 30 min of cardio (treadmill walking w/12% incline) and 30 min of walking outside (with daughter)/93 pts
Nov 22: Too busy with cooking Thanksgiving meal and definitely went over 1400 calorie limit/-2 points
Nov 23: oops didn't log in, didn't do exercise, probably went over caloric limit--been sooo busy with relatives and the holiday-- -3 points/90 points
Nov 24: did 30 min cardio/legs and shoulders/90 points
Nov 25: supposed to be rest day but did 70 min of cardio (jog/walk)--had cheat meal today/90points
Nov 26: 30min of cardio/90 points
Nov 27: did cardio only/forgot to log in as did my daughter/no weights/-2/88 points
Nov 28: did 30 min of cardio
Nov 29: cardio done/did chest and tris/88 points--------it's been a long Nov.

This is just what I need

GOAL: Recovery/Maintain

COMMENT: My goal is to recover from surgery and maintain or drop bodyfat. I will be focusing on clean eating at all meals and one cheat meal per week. I'm starting Christian Thibaudeau's Destroying Fat workout with the following schedule:

WORKOUT SCHEDULE
Monday: Heavy lifting chest/back + alactic work
Tuesday: Lactate-inducing workout + 20-30 minutes of steady-state aerobic work
Wednesday: Off
Thursday: Heavy lifting quads/hams
Friday: Off
Saturday: Lactate-inducing workout + 20-30 minutes of steady-state aerobic work
Sunday: Off
I will be changing this workout as my physical therapist lets me do more leg workouts

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


STARTING STATS
WEIGHT: 205.6
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
THIGHS:
WAIST: 40

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

DAILY LOG

NOV 01: Heavy quad/ham/calf workout. Went over on my calories and carb limits. Diet: (P/C/F 199/265/86 2598 )-1 [99 pts]
NOV 02: Cardio: 10 minutes treadmill, 10 minutes rowing machine. Much better on diet today. Diet: (P/C/F 259/137/77 2245 ). [99 pts]
NOV 03: Cardio: 30 minutes exercise bike, LISS. Much better on diet today. Diet: Cheat day, did not track. I am moving today's weight workout to tomorrow. I am taking a 1 day business trip to California, which which travel does not give time for getting in a workout, so I am shifting my workouts by a day this week. [99 pts].
NOV 04: AM Cardio: 30 minutes exercise bike. Alactic Workout. Diet: (P/C/F 175/122/67 1786 ). [99 pts]
NOV 05: Managed to get in my workout even with the travel . Heavy Chest/Back Day: PM Cardio: 30 minutes rowing machine. Diet: (P/C/F 154/183/68 1945 ). [99 pts]
NOV 06: Today is an off day after two back to back days of lifting. Diet: (P/C/F 208/213/71 2311 ). [99 pts]
NOV 07: This weekend has caught up to me, and I am skipping a workout. I am keeping my diet on track though. Diet: (P/C/F 237/146/96 2357 ). -1 [98 pts]
NOV 08: Heavy quad/ham/calf workout. Cardio: 20 minutes rowing machine. .Did not get to track diet, but went way over on carbs. -2 [96 pts]
NOV 09: Off day and cheat day, the easiest way to lose no points. [96 pts]
NOV 10: MOving my workout to tomorrow. Diet was off. -2. [94 pts]
NOV 11: Worked on my basement and missed my workout. Diet was off. I should be at the point with my basement that I can get my workouts and diet back on track. -2. [92 pts]
NOV 12: Took a vacation day and spent it in my basement. I am almost done, and after today will be making my workouts and diet a priority again. -2. [90 pts]
NOV 13: One more off day. My hands are so sore from grouting all day that I cannot hold a bar. -2. [88 pts]
NOV 14: Today was a scheduled off day, and I still need it. It's weird, but now that I am pretty well finished with the stress I put myself under to get my basement bathroom finished before Thanksgiving, I am not craving the crap that I was eating for the last week. My diet was perfect today, albeit higher in carbs than I like since I am traveling and using protein bars. Diet: (P/C/F 183/222/43 1973 ). [88 pts]
NOV 15: The hotel I am in has a pretty crappy gym, so I am doing cardio today and weight lifting Friday. Got in a half hour cardio/fast walk through the hills of San Francisco. I attended a business meeting/dinner for which I could not track calories. I will take today as a cheat day since it was higher in carbs than allowed. Diet: (Unknown). [88 pts]
NOV 16: Heavy ham/quad/calf workout. Diet: (Unknown). Forgot to post -1 [87 pts]
NOV 17: Moving workout to tomorrow. Today is my wife's birthday. Diet: Unscheduled cheat (birthday cake, good otherwise) -1 [86 pts]
NOV 18: Still no workout. Diet was on target though. Diet: (P/C/F 113/132/59 1477 ) -1 [85 pts]
NOV 19: Heavy chest/back day. Diet: (P/C/F 160/126/109 2157 Kcal ) [85 pts]
NOV 20: Cardio : 30 Minutes. Moving my full body workout to tomorrow to better align with the holiday schedule. Diet: (P/C/F 145/233/101 2366 Kcal ) [85 pts]
NOV 21: No workout, bad diet. -2. [83 pts]
NOV 22: No workout, lots of traveling. Today was the big cheat day. Diet: (Did not track ) Could not post due to travel. [83 pts]
NOV 23: AM Cardio : 40 Minutes. Missed lifting workout. Diet off: (Did not track, estimated at 3000 Kcal +). Did not post due to travel -2 [81 pts]
NOV 24: AM Cardio : 40 Minutes exercise bike. PM: Lactate inducing workout. Diet: (P/C/F 176/139/47 1676 Kcal ). Forgot to post. -1 [80 pts]
NOV 25: Cardio : 30 Minutes treadmill (walk/jog). Diet was off due to unscheduled cheat meal, -1: (P/C/F 145/201/65 1977 Kcal ) [79 pts]
NOV 26: No workout, moving to tomorrow. My home gym is encased in plastic as my basement floors are being installed. I will work out in the office gym tomorrow. Diet: (P/C/F 189/214/84 2398 Kcal ) [79 pts]
NOV 27: Heavy chest/back workout. Diet: (P/C/F 221/146/90 2278 Kcal ) [79 pts]
NOV 28: Lactate inducing workout Diet: (P/C/F 270/24/67 1801 Kcal ) [79 pts]
NOV 29:Off day Diet: (P/C/F 251/160/64 2202 Kcal ) [79 pts]
NOV 30:Heavy quad/ham/calf day. 20 minutes treadmill (12 minutes jog, 8 minutes walk), 20 minutes rowing machine. Diet: (P/C/F 215/88/100 2096) [79 pts]

GOAL: Cutting & more importantly right now, Discipline. I really want that 100 this month!

COMMENT: I haven't done a challenge in a while and although I'm still keeping up my routine I feel like I've been slacking lately, SO here I go again!

WORKOUT SCHEDULE
Monday: Off
Tuesday: gym, triceps, chest & shoulders + 30 minutes cardio
Wednesday: 5K on treadmill, Yoga & Abs
Thursday: gym: biceps, back & legs + 20 min stair climber
Friday: 5K on treadmill Yoga & Abs.
Saturday:Off
Sunday:Full body strength training
I realize that things may come up therefore I'm comitting myself to doing my best to follow this schedule, but if days need to be switched up then I won't penalize myslef unless I don't get everything in that week.

MEAL SCHEDULE
I will pre-plan my weekly meals and stick to it.
I'm not counting alcohol this month. Going to focus on the food only. So if I'm drinking bad cals at least I'm not eating them too.
apprx; 1800 calories/day.

STARTING STATS
WEIGHT: 118lbs

DAILY LOG
NOV 1 did everything as planned, even with an enexpected work lunch.
-0 points [100 points]

NOV 2:Internet was down so my post is late. The cable guy came and I am up and running. Worked triceps and chest and did cardio at the gym. Eating was good.
- 0 points [100]

NOV 3: Yoga and Abs at home no gym. Had dinner out but ordered healthy and watced the portion
- 0 [100]

Nov 4: Decided to go with just a legs biceps shoulder routine instead of full body, it's just too time comsuming and I know I'll have a better worout if I keep working a split. I did excellent with food all weekend.
- 0 points [100]

NOV 5: No gym this evening I 've started Curling on Monday nights, which isn't bad for a little bit of cardio. Ate well throughout the day, and resisted a post curling snack at midnight.
- 0 points [100]

NOV 6: Chest and Tri + cardio. Another lunch meeting today, but I stuck with salad, half a sandwich and no dessert.
- 0 points [100]

NOV 7:Another good day. I love being back in a structured routine.
-0[100]

NOV 8: I lost my first point. I had 20 min on the stair climber scheduled and all the machines were bieng used and I'll be honest I was feeling crappy and wanted to go home.
- -1[99]

NOV 9:Went for dinner after work so I'll have to do my 5Km run tomorrow instead. I had pizza for dinner, but didn't splurge.
-0 [99]

NOV 10: did really well with my eating today (especially isnce it is Sat) Went to the gym and did cardio as planned.
-0 [99]

NOV 11:The gym opened late today due to rememberance day (here in Canada) Going late just didn't fit into my schedule so I did my workout at home. I am already noticing a difference in my body which is great motivation!!
-0 [99]

NOV 12: No gym tonight because I have curling. It's not the best cardio workout but it's at least active and I really enjoy it! My eating was alright I stayed in my limits but I feel it could have been better. I'll have to be careful the next few days.
- 0 [99]

NOV 13: Great workout: Chest, Tri's and sholderts + 30 min of cardio. Food exactly as planned.
- 0 [99]

NOV 14: Skipped my workout because I was supposed to meet up with a friend for dinner He ended up bailing for me at the last minute. If I don't go to the everyday between now and Sun I will lose a point. The upside is that I thought I was going out for dinner so I ate super clean all day yesterday and when the plans were cancelled I kept it up with a light dinner.
- 0 [99]

NOV 15: I was feeling tired tonight. Just a 5Km run tonight and then home for some R&R. didn't over eat though.
-0 [99]

NOV 16:Eating was perfect (so good to be able to say that on a Friday) Worked out biceps, back and a lot of cardio.
-0 [99]

NOV 17: A great leg workout today and and switched up my cadio bit. Went to a concert and out for drinks after. Kept my calories in check though.
-0 [99]

NOV 18: I made it to the gym for cardio, but definitly didn't follow my eating plan. I ended up at a pub with beers and pub food for both lunch and dinner. Such a bad choice.
-1 [98]

NOV 19: Damn I lost another point. I decided I didn't feel like grocery shopping and went home to a lot of poor food choices. Went curling and got home late.
-1 [97]

NOV 20: This is not my best week. I missed the gym last night and the grocery store. I managed to pull together a few good meals with what I have around. I'm not deducting a point for missing the gym yet but if I can't make up for it by Sunday I will,
- 0 [97]

NOV 21: Great day, finally made it to the grocery store after I put in an extra hard workout at the gym to make up for missing the day before.
-0[97]

NOV 22:No gym last night and a lot of beer.....
-1[96]

NOV 23: And again couldn't fit the gym in.
-1[95]

NOV 24:I'm vowing to stay at 95 until the end of the month. Should be hard. Last week sucked but I'm back at it this week.

NOV 25: Went to the gym and did back, biceps and legs plus some cardio later in the day. Eating was back on track today and I'm all planned and prepared for the rest of the week.
-0 [95]

NOV 26: Mondays are my night off the gym but I go curling. Eating was exactly as planned.
-0 [95]

NOV 27: Great workout tonight. Chest and Triceps. I'm really starting to see and feel the changes in my body. I know that all I need now is to tighten up my eating and I'll be in excellent shape. I had really wanted to get a run in, but all the treadmills were being used at the gym so I substituted other cardio.
-0 [95]

NOV 28: Food was fine, ran 5Km steady pace at on the treadminll and did abs.
-0 [95]


NOV 29: Another great workout, and food day.
-0 [95]

GOAL: To decrease the fat layer on my thighs and butt and look leaner overall (increase muscle mass as far as possible). To increase muscle mass on shoulders.

COMMENT: I'm not going to indicate any BF% loss that I want to achieve in November because I realised that my progress is slow and that this is a long-term undertaking.

Unfortunately, my challenge will end on 23 November because I will be traveling abroad for work after that...


WORKOUT SCHEDULE
Monday: Shoulders, abs, HIIT
Tuesday: Legs, LISS
Wednesday: Off
Thursday: Chest, biceps, HIIT
Friday: Shoulders, abs, HIIT or spinning
Saturday: Off
Sunday: Back, triceps, HISS

I allow myself the flexibility to move workout days and parts of the workouts around but 5x weights and 5x cardio a week is a must.


MEAL SCHEDULE
5-6 meals a day following the anabolic diet, around 32%P, 8%C 60%F (max. 30g C per day), 1500kcals on 6 days, ca. 2000kcals during the 24hr carb up (usually Sat). Max one cheat meal and 2-3 small pieces of chocolate during carb up, other than that only clean carbs. Moderate amount of alcohol allowed only on carb up days.


STARTING STATS
WEIGHT: 54.5kg
BODY FAT: around 18%
ARMS: 26cm
CALVES: 34
CHEST: 84
HIPS: 80
THIGHS:49
WAIST: 65


END STATS
WEIGHT: 53.5kg (lowest 53.1kg on 17/11)
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS: 77
THIGHS: 49
WAIST: 64


DAILY LOG

1 NOV: Perfect day. Stuck to the meal plan and had a great leg workout including LISS (shifted from Tuesday) even though my legs were still sore from that yoga class last Sunday. I'm ready for this challenge and even more ready to beat my score of July's challenge (96 points)!!! [100 points]

2 NOV: Everything went as planned. Started carb up with meal 6 - oats - which I was looking forward to all day :D Did spinning, shoulders and abs in the evening. Now let's hope that I'll be able to keep up my discipline during the carb up....[100 points]

3 NOV: Managed to get through the carb up without pigging out :tu: Had my dose of 3 small chocolates, lots of carbs in different forms and shapes and 2 small glasses of white wine which I actually didn't even enjoy that much. No workout, rest day. [100 points]

4 NOV: Back to high fat/low carb and 1500cals....worked perfectly. Had a good back/triceps workout and did 30mins of HISS, all as planned. For Monday's workout I'm planning to go to the gym right after work to avoid the Monday night madness as much as possible, let's see if I succeed... [100 points]

5 NOV: Continued being on track. Food according to schedule and workout done right after work as planned. Hit my shoulders hard, did abs and HIIT followed by some HISS which added up to 28mins on the treadmill. [100 points]

6 NOV: Good, good, good....still no point lost. Keeping up discipline during the week isn't the main challenge, it's the carb up days! did legs and LISS yesterday, very good workout and kicked my butt with Bulgarian split squats - it hurts like hell now :D [100 points]

7 NOV: Rest day and diet still on track. was slightly tempted when I saw the jar of peanut butter in my cupboard by accident but didn't give in :) now PB would be ok for low-carb but the calories would definitely be a problem.... so am glad that I stayed strong! [100 points]

8 NOV: I'm quite hungry at the moment....got seriously tempted by the PB jar again last night but managed to control myself. I'm in my 9th week of cutting and it seems like the low amount of calories is finally catching up with me. I'm glad Saturday will be a high cal day because otherwise I'm not sure I'd be able to keep myself from cheating. Went to the gym yesterday, it was chest, biceps and HIIT. [100 points]

9 NOV: Still hanging in there but it's becoming increasingly difficult....diet on track though and workout (shoulders, abs and spinning) accomplished. [100 points]
10 NOV: argh, chocolate and bread....:spank: -1 point [99 points]
11 NOV: I want to praise my own will power: even though I had problems with my stomach yesterday which turned into cramps while I was doing weights at the gym, I did my whole workout. The first 10 minutes on the treadmill were not pleasant but I stuck to it thinking I'm not going to lose another point after losing one yesterday!!!! I ended up doing 28mins of HISS (after the usual back and triceps) :D food on track as well so.... [99 points]

12 NOV: Had a farewell lunch for one of my colleagues at work and I know now that it's not cool to be on a low-carb diet when you have fruit salad, fresh bread, quiches and cake on a table in front of you :blank: on the positive side though, I would have caved in and eaten cake and lots of bread had I been on a higher carb diet. instead, I stuck to cheese, olives and chicken wings and managed not to pig out. phew! [99 points]

13 NOV: Food according to plan, workout (legs and LISS) done although I was slightly tempted to not go to the gym due to a very stressful day at work. only 10 more days to go in this cutting cycle, hang in there Kitty!!! [99 points]

14 NOV: Rest day. Had a few olives and some cheese that I shouldn't have eaten....even though I lose a point I'm glad that it wasn't that much so I didn't really compromise my progress - but I need to keep my hunger in check!!! -1 point [98 points]

15 NOV: Gym and food on track. [98 points]

16 NOV: Food perfect, gym done - tough spinning class and good shoulder workout. [98 points]

17 NOV: *sigh* not sure which part of the word "meal" in cheat meal I don't understand....my interpretation yesterday was cheat day!!! my boyfriend's mother baked date loaf of which I ate tons.....it was delicious. This was the last point I lose in this challenge!!!! if I don't achieve this, seeing that I'll end it next Friday (23rd), then it proves that I don't have any discipline at all... -1 point [97 points]

18 NOV: Back to high fat / low carbs according to meal schedule; workout done. phew. [97 points]

19 NOV: Everything according to plan. the end is in sight! [97 points]

20 NOV: Good, good, good.....legs workout done and food ok. Went to buy some dried sausages and salmon salad to take with me while travelling next week. Even though I won't be able to do any workout and my 100 challenge will be over, I still intend to eat a low carb diet. [97 points]

21 NOV: Rest day and food according to meal plan. Only two days left for me in the Challenge... [97 points]

22 NOV: Had another farewell party at the office (about the 10th this year, when will it end) and this is what I had of the chips, cheese, crackers, biscuits and wine on offer:
yep: nada, nix, nothing......I drank my cup of green tea and watched the others stuff their faces - I'm so proud of myself :tu: although by now I'm officially the office "food nerd". one more day to go and I am going to end with 97 points....before pigging out on my birthday :D [97 points]

23 NOV: Brought this Challenge to a good end. Serious cravings again and didn't feel well during the workout but I made sure to grind it out. I definitely wasn't going to lose another point on my last day!!! Did measurements as well but everytime I measure I get different results so I'm not sure what the numbers are worth. I lost one more kilo during this month which adds up to 2 but I definitely added some muscles mass as well so it's not that bad. In fact, I'm pretty satisfied with the results of my cut which lasted 11 weeks. I definitely lost some bodyfat and added some lean mass. Just can't really prove it and I mistrust any kind of measurements that I take myself.... The challenge for the coming weeks and over Christmas and New Year's is to not go overboard and undo the achievements....this is going to be tough!!! :nod: [97 points]

I'm off to India for work tomorrow and after that will go on a well needed holiday. Good luck to all the others for the rest of the Challenge!!!

GOAL: I'm 13 and just want to get in the habit of doing some kind of exercise for 30 min, 3-4 days a week. Want to lose 5 pounds.

Beginning weight: 109
Height: 5'0"

WEIGHT: 109
ARMS: 10"
CALVES: 12"
CHEST: 32
HIPS: 35 1/2
THIGHS: 21
WAIST: 30


MONDAY: 30 min of walking
TUESDAY: rest
WEDNESDAY: 30 min of walking
THURSDAY: rest
FRIDAY: rest/possibly walk if have time
SATURDAY: 30 min of walking
SUNDAY: rest day

ENDING STATS:

WEIGHT:
ARMS:
CALVES:
CHEST:
HIPS:
THIGHS:
WAIST:
My mom and I are doing this together. Go CJ10!:claphigh:

Thursday, Nov 1, 2007 - Rest day - 100 points
Nov. 2-rest day 100 points
Nov 3-walked for 30 min. - 100 points
Nov 4 rest day - 100 points
Nov. 5 walked for 30 min - 100 points
Nov. 6 rest day 100 points
Nov. 7 walked for 30 min. 100 points
Nov. 8: rest day
Nov 9: rest day 100 points
Nov 10: 30 min of walking - 100 points
Nov 11: Rest day - 100 points
Nov 12: 30 min of walking
Nov 13: rest
Nov 14: 30 min of walking 100 points
Nov 15: rest
Nov 16: rest 100 points
Nov 17: walked 30 min
Nov 18: rest day / 100 points
Nov 19: 30 min of walking
Nov 20: rest
Nov 21: 30 min of walking
Nov 22: rest day
Nov 23: rest day
Nov 24: walked for 30 min/still 100 points
Nov 25: rest day/ 100 points
Nov 26: walked 30 min / 100 points
Nov. 27: rest day but forgot to log in/-1/99 points
Nov 28: 30 min of walking
Nov 29: rest day
Nov 30: rest day

GOAL: Cutting

COMMENT: I have been doing Chris Shugarts Velocity Diet since October 21st as a means to drop some weight and "reset" my dietary tastes. The diet and workout plans can be viewed here: http://www.t-nation.com/readTopic.do?id=546491

WORKOUT SCHEDULE
Monday: 45 min walk (PM)
Tuesday: Full Body Workout (AM) - 45 min walk (PM)
Wednesday: 45 min walk (PM)
Thursday: Full Body Workout (AM) - 45 min walk (PM)
Friday: 45 min walk (PM)
Saturday: Full Body Workout (AM) - 45 min walk (PM)
Sunday: 45 min walk (AM or PM)


MEAL SCHEDULE
Up until November 18th, I will be following the V-Diet, eating 5 Protein/Flax Seed shakes a day. Starting on The 18th I will replace one shake with a solid meal, consisting of Chicken, a high Fiber Carb, and Veggies.

Cheat Meals are on Sundays, with Thanksgiving being the exception for that week. Cheat Meals will more of a healthy carb load then a typical "cheat"


STARTING STATS
WEIGHT: 241.2 LBS
BODY FAT:
ARMS: 14.5"
CALVES: 15.5"
CHEST: 41"
FOREARMS: 7"
HIPS: 41"
THIGHS: 26.5"
WAIST: 40"


END STATS - Will update 11-30-07
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


DAILY LOG

Nov.1.07 Took stats, AM Workout, 5 Shakes, PM Walk. Done. Done. Done. Done (http://forums.johnstonefitness.com/showpost.php?p=541194&postcount=3[/B)[100 Points]
Nov.2.07 In with 50 min to spare!! (http://forums.johnstonefitness.com/showpost.php?p=541686&postcount=5) [100 Points]
Nov.3.07 Day 14 - Velocity Diet (http://forums.johnstonefitness.com/showpost.php?p=541849&postcount=6) [100 points]

Nov.4.07 Weigh in day! (http://forums.johnstonefitness.com/showpost.php?p=541991&postcount=7) [99 points]
Nov.5.07 Chili turned out great! (http://forums.johnstonefitness.com/showpost.php?p=542239&postcount=9) [99 points]
Nov.6.07 Day 16 - V-Diet (http://forums.johnstonefitness.com/showpost.php?p=542607&postcount=14) [99 points]
Nov.7.07 Day 17 - V-diet (http://forums.johnstonefitness.com/showpost.php?p=542946&postcount=16) [99 points]
Nov.8.07 Day 18 - V-diet (http://forums.johnstonefitness.com/showpost.php?p=543349&postcount=17) [99 points]
Nov.9.07 Made my post last night, but internet dropped right after my journal entry :( (http://forums.johnstonefitness.com/showpost.php?p=543860&postcount=19)[99 points]
Nov.10.07 Missed update -1 point [98 points]

Nov.11.07 Day 21 - V-diet (http://forums.johnstonefitness.com/showpost.php?p=544130&postcount=20)[98 points]
Nov.12.07 Day 22 - V-Diet (http://forums.johnstonefitness.com/showpost.php?p=544594&postcount=21) [98 points]
Nov.13.07 Missed update -1 point [97 points]
Nov.14.07 Missed update -1 point [96 points]
Nov.15.07 Crazyness and yesterdays workout notes (http://forums.johnstonefitness.com/showpost.php?p=545594&postcount=24) [96 points]
Nov.16.07 Two more days! (http://forums.johnstonefitness.com/showpost.php?p=546004&postcount=25) [96 points]
Nov.17.07

Nov.18.07
Nov.19.07
Nov.20.07
Nov.21.07
Nov.22.07
Nov.23.07
Nov.24.07

Nov.25.07
Nov.26.07
Nov.27.07
Nov.28.07
Nov.29.07
Nov.30.07

Pick me!! I think im a day ahead of you guys so dont freak out that I have already updated :P

GOAL: Cutting - 4kg weight loss. Stability, no binge eating.

COMMENT: Will log every day. Daily Plate Diary here (http://www.thedailyplate.com/diary/who/laurasaur)
You can change your body, all you need is willpower
Why waste your life being unhappy with something you can change


WORKOUT SCHEDULE

3 x HIIT Cycling/Elliptical/Running sessions a week
3 x LISS Cardio sessions a week
3 x Full Body Lifting Sessions a week. Keep on upping those weights!!


MEAL SCHEDULE

More protein. 1200 calories a day, with one day to break this limit (up to 2000 calories max).
5 small meals a day. Protein shake every day min of one a day.


STARTING STATS

WEIGHT: 69kg
BODY FAT: 27.98% (Tape Measure Method)
ARMS: 29cm
CALVES: 38cm
CHEST: 89cm
FOREARMS: 25cm
HIPS: 106.5
THIGHS: 63
WAIST: 70cm


END STATS

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

DAILY LOG

Nov.1.07 [100 Points] - Did HIIT, Calorie Intake under 1200, no unplanned meals!

Nov.2.07 [100 Points] - 70 minutes intense full body weights, caloric input was excellent! Wow, Im feeling really positive about this and we are doing a "100 challenge" at work too!! So I am super competitive, and my husband has been so helpful :D

Nov.3.07 [100 Points] - 50mins of intense squash!! First time playing squash ever and it was such an awesome workout. Managed to keep my diet in check even though I had dinner and dessert at my parents, had it all planned out so it was all good!! Bring on tomorrow.

Nov.4.07 [100 Points] - Rest and study day. Planned my diet very well and stuck to it :D Go me!!

Nov.5.07 [100 Points] - First day of cardio and weights. Had to force myself to eat more in the evening as I was only up to 988 calories which was bizarre. But oh well sometimes you just get to eat berries with icing sugar :P

Nov.6.07 [100 Points] - Day of cardio, good eating even though I am extremely tempted to binge. I just need to get past my exam tomorrow. Will reward myself with some creative cooking within my calorie limits tomorrow. Think I will have to reschedule a workout in the next 2 days because of my exam but as long as it gets done i will be fine.

Nov.7.07 [99 Points] - Well what a day. Hopefully done my last exam ever (been stretching out study while working full time) and just had a shocker. Diet went out the window, and i really overdid it when I went to my parents and saw chcolate chips on the bench. Had far too many. Did not enjoy it, so hopefully I wont be doing that again. Total cals up to 1900k and consisted of absolute crap and as such am starving. However on a positive note, went to the gym by myself (normally go with hubby) and did a full workout and some good squats. Saw a chick squatting 50kgs which has encouraged me to put my weight up next time. On a positive note hopefully this calorie overload will help my metabolism. Strict day tomorrow. Also I am finally seeing some changes. My arms look skinnier and I looked in the mirror when I was doing dumbell flies and saw muscle definintion which was awesome :D. Bed time, double cardio tomorrow and weigh in. I weighed myself this morning and was 68.2 which im not overly happy with as have only lost 800grams in one extreemly strict week. But oh well. My arms are my motivation. Hellooo mr armie.

Nov.8.07 [99 Points] - Perfect day ;) Kept calories low (possibly a bit too low to make up for yesterday, oh well) did HIIT with hubby at gym, which near killed me off and some warm down cardio and a run home. Weighed myself in the morning and was at 67.4 - a 1.6kg weight loss :S which is weird as I ate tonnes the previous day before. Oh well Im not taking that as an accurate measurement. Bring on week 2!!

Nov.9.07 [99 Points] - Good but extremely difficult day. Am learning more and more about what foods can skyrocket your calorie intake and how whole filling foods are so much better. Was someones birthday at work and had a verrry small piece of extremely rich cake, about 400calories for that which sent the calories right up and basically ment I could hardly eat for the rest of the day. Managed to do weights at the gym and went stright to bed.

Nov.10.07 [99 Points] - Good day, squash in the morning and calories in tact on the weekend which is an extreme battle for me.

Nov.11.07 [99 Points] - Cheat day, (planned). Managed to not do tooo bad although Im not sure exactly. Didnt have breakfast, had wine and bread/meat/cheese/antipasto platters for lunch which was just the best lunch I have ever had. Shared indian platter for dinner, and a slice of tiramisu cheesecake which was pretty divine. Hoping I didnt go over 2000 calories.

Nov.12.07 [99 Points] - Weights day, bench 22kgs, squat 40kgs. Good weights session, not so good chest flys, dont seem to be getting stronger. Good eating.


Nov.13.07 [98 Points] - Yay went for my first morning walk. Did 1 hour and 6.02 kms. Great start to the day. Need to cut back on caffeine im haveing it whenever I have soy which is too often. None tomrrow. Did 15 mins cross trainer interval training, then 20 minutes on this crazy cross trainer step machine. Hmm.Weigh in tomorrow..........ek. Lost a point becuse I had one square of choc and a jam sandwhich. Random.

Nov.14.07 [98 Points] - Perfect day. Good eating. Good weights. Lots of squats. Cycle in the morning. Sleep now :)


Nov.15.07 [98 Points] - Another day on target cardio (HIIT) and good diet. Yay for hubby keeping me on track!!

Nov.16.07 [98 Points] - Heavy weights PM and diet in check even with work lunch. Go the baby size burgers for girls!!

Nov.17.07 [98 Points] - squash in the morning which was great workout and then a cheat day kept in check.

Nov.18.07 [95 Points] - So much for weekend discipline!! Ok so I didnt do that bad... but I did eat lots of bad food :P Taking 3 points of for 3 rules broken. Feeling extremely fat and guilty but trying to break the binge eating is really hard.

Nov.19.07 [94 Points] - Loss of1 point this morning, was meant to do am cardio but got so sunburnt on weekend and had a terrible sleep which is needed to keep me sane for work. Oh well. Very good day eating wise, Nice set of pm weights, managed to do 6 reps of 25kg benchpress which is awesome for me. Squats 1xset of 40kg, 1x set of 30kg 2 set of 20kg. Next weight session im going to bring the pain on my legs with squats lunges and legpress. Finally looking like I can see a change, quite surprised it has taken 19 days but hey its given me the motivation I need finally... :D

Nov.20.07 [94 Points] - Morning run!! 6.2kms. Niiice. PM light cardio at gym. Good eating

Nov.21.07 [94 Points] - First day of splitting my weights routine, CANED my legs Doing squats and lunges.

Nov.22.07 [94 Points] - HIIT and good eating.

Nov.23.07 [94 Points] - Heavy weights and good eating.

Nov.24.07 [94 Points] - squash (getting better, yay!!) and Justin Timberlake excercise :P Reasonable eating

Nov.25.07 [94 Points] - Good eating, Upper body weights

Nov.26.07 [94 Points] - Leg weights and good eating

Nov.27.07 [94 Points] - Great day, early morning fast walk and good eating, upper body weights.

Nov.28.07 [94 Points] - Great day, nice early morning walk and brought the pain to my legs with lower body weights :) Had spare calories so had 2 of my vegan choc muffins, mmm very glad. Still under calories.

GOAL: Cutting

COMMENT: My first 100 point challenge!


WORKOUT SCHEDULE
Monday: 20 minutes walking or aerobics (morning or evening) -gym workout 15 minutes
Tuesday: 20 minutes walking or aerobics morning - Evening Yoga
Wednesday: gym workout 15 minutes - 20 minute walking or aerobics - (morning or evening)
Thursday: gym workout 15 minutes -20 minutes walking or aerobics- (morning or evening)
Friday: gym workout 15 minutes- 20 minutes walking or aerobics - (morning or evening)
Saturday or Sunday - 30 minutes walking or aerobics



MEAL SCHEDULE

no added salt, sugar, fat, bread, no doughnuts on Fridays, no chocolat etc...

Allowed: Steamed vegetables- Fruits-Fish-vegetable soup in the evening, soy milk

Cheat: Thanksgiving or one meal on the week end excluding fat, bread, deserts







STARTING STATS - Will update 11-01-07
WEIGHT: 176
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


DAILY LOG

Nov.1.07 [100 Points] I did everything I was supposed to do today except the 20 minutes aerobics. :D I could find a thousand excuses but I will not; it will not make any difference. I still lose a point: 99 for tomorrow.

Nov.2.07 Oh la la. Again, everything was fine except for those 20 minutes aerobics. Run out of time!!! 98 points
Nov.3.07 Went away for week-end manage to do everything but updating this site 97 points:doh:

Nov.4.07- Came back home - walk over 45 minutes. NO POINTS LOST:claphigh:
Nov.5.07 NO POINTS LOST - :jumping: Tomorrow I will measure myself :(


Nov.6.07
Nov.7.07
Nov.8.07 My work got the best out of me. I spite of that did everything I was supposed to. I am starting to feel stronger. Lost points by not logging in. 95 points

Nov.9.07
Nov.10.07

Nov.11.07
Nov.12.07
Nov.13.07
Nov.14.07
Nov.25.07
Nov.26.07
Nov.27.07
Nov.28.07
Nov.29.07
Nov.30.07

let's go.

Plan:

Goal: cutting, toning. taking better care of myself - cooking meals more often, eating out less. starting a loooong marathon training plan.

30 minutes cardio at least 5x week. full-body lifting 3x week.

Weekly:
Progress pictures each weekend, no matter what.

11/1 - 30 minutes treadmill during lunch - 3.5 miles
11/2 - 100 points. Spent the 45 minutes I have between work and play to do some cardio. I am so excited about this motivation. Where has it been for 2 months??!
11/3 - woke up early, ran around central park while watching my friend run the olympic marathon trials, then went on the treadmill for 45 minutes. Ate a healthy breakfast. Took a progress pic. 100 points.
11/4 - watched my friends run the NYC marathon this morning, walked several miles...not gonna run today. I had a hang over this morning, but it was very worth losing that 1 point last night. 99 pts.
11/5 - went to Atlantic City last night and still stuck to my plan - went out to eat and skipped the appetizer, got a salad, and had strawberries for dessert instead of cake. Chose raisin bran with bananas in the morning instead of pancakes (that was HARD). I haven't slipped yet today, and I'm going to run on the treadmill now. (30:00, plus lifted arms and back) 99 pts. Still feeling pretty great and cannot wait til I'm in race-shape.
11/6 - ran 30:00 during lunch today - 3.75 miles, not too bad. Went rockwall climbing after work - it was AWESOME. My whole upper body aches - I think I want to go to this place a few times a week. I should have lived in NYC! I met some great people tonight, too.
11/7 - so incredibly sore from climbing. Couldn't run during lunch b/c had lunch with co-workers that I couldn't miss - and they ordered pizza :/. I only had one slice, but that's still one point. Might still run, not sure. 98 pts. Ran 30:00 after sweet-talking the doorman into re-opening the gym ;)
11/8 - mom came to visit - no running - so I have to make sure I make my 5/7 days somehow.
11/9 - no post, no run, but kept up with healthy eating. -2 pts. 96 pts.
11/10 - weighed myself this morning, 128.4. Excited, b/c I am eating well and working out, and can see some new muscle definition. My personal life has been turned upside down, but I'm keeping up with this challenge, and it makes me feel tough. Took two progress pics and posted them in the girl forum.
11/11 - met an ultramarathoner in central park for a run. It was really good. Good company and a good 5-mile run. He thinks we ran at 7:30 pace - if that's true, that is really good for now. Baked 10 dozen cookies for a baking competition at work - had to sample them (had to!!), but still -1 point. 95.
11/12 - 4 mile run at lunch in 31:00. Feeling pretty good - calves are STILL sore from rockwall climbing last week, but I'm going again tomorrow night. Ate pretty healthy most of the day, but tasted a few unhealthy things at the bake-off. Not even worth it - sugar made me feel bad. -1 pt. 94.
11/13 - going for a night run! Ran 30:00, about 4 miles. Felt good. Did 2 sets of 4 pull-ups. -0 pts! 94. Going out for drinks tomorrow night, so that will be -1 pt AGAIN, but I gotta keep up with some kind of social life or else what am I working out for?
11/14 - ran only 15:00 during lunch - had to get back to work. Went out for too many drinks, but it was fun. -1 pt. 93
11/15 - AHHHH!!! people who walk on the treadmill REALLY slowly for an hour drive me crazy. There are only 2 treadmills at my gym, and I could only get on it for one mile. I did some time on the stairstepper and the bike, and did a lot of pull-ups, lat pulls, and upright row. I'm not taking away a point. I'm going to have to run this weekend though when I'm in Ann Arbor, prob. lift early morning before tailgating, too. 93 pts.
11/16 - travelled to Michigan for the weekend, played in a soccer game Fri night and it was a lot of fun. I can't wait until the winter leagues start up.
11/17 - Tailgated a lot, and didn't work out -2. 91 pts.
11/18 - Ran, lifted hard, ran again. I miss working out in Ann Arbor. I think I want to join a better gym than the one in my apt. building. 91 pts.
11/19 - Had a HARD day. Woke up in MI at 4:00am, took a red eye flight back and got into NYC at 8:20, hustled and got to work by 9:30. Stayed til 8. Still made dinner, ran, and did crunches and wall-sits. I feel like I should get to add a point. ;) 91 pts.
11/20 - worked late, was exhausted, no work out -1. 90 pts.
11/21 - aah, didn't run again. crap. tomorrow I HAVE TO RUN. i'm planning to either go on a long hike on sunday or run a 15k, so i HAVE to keep in shape. -1. 89 pts.
11/27 - Wow, I forgot to post for a week. It's been a really busy week. I've kept up with the lifting, and slacked a little bit on the running. I've been cooking at home a lot, so that counts for something. But yeah, -84580 for being a bonehead and forgetting to post.


STARTING STATS
WEIGHT: 130.6 lbs.
BODY FAT: ?
ARMS: couldn't get accurate measure by myself
CALVES: 13.5"
CHEST: 36"
HIPS: 36"
THIGHS: 22" (widest part of right thigh)
WAIST: 29" (tape on top of naval)

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

GOAL: Bulking


COMMENT: Gain visibly significant mass, healthy lifestyle and well on my way to a good physique


WORKOUT SCHEDULE
Monday: Rest
Tuesday: Rest
Wednesday: Back and Biceps(AM)
Thursday: Rest
Friday: Legs(AM)
Saturday Rest
Sunday: Chest, Shoulders, Triceps(AM)

MEAL SCHEDULE
Six meals per day, 0 cheat meal per week.


STARTING STATS
WEIGHT: 150 pounds
BODY FAT: 9.6%
ARMS: 11"
CALVES: 15"
CHEST: 34.5"
HIPS: 36"
THIGHS: 20"
WAIST: 32.5"


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

DAILY LOG

Nov 01: Ate all six meals correctly, locked myself out on password so couldn't update [100 points]
Nov 02: Missed first two meals due to low sleep, switched Leg workout to PM [99 points]
Nov 03: Ate 6 meals, went out(drank cocktail) which is saturdays only but ate at chip shop so negative for that :( [98 points]
Nov 04: Ate 5 normal meals and got a roast cooked for me :), adjusted accordingly, completed chest/shoulders workout [98 points]
Nov 05: Ate 4 meals, missed second meal because I kept falling asleep, went to fireworks and missed 5th meal(was a brilliant show though and I didn't succumb to the 5-6 fast food stalls around the faire [97 points]
Nov 06: Ate 6 meals no problems [97 points]
Nov 07: Ate 6 meals no problems, completed Back/Bicep workout [97 points]
Nov 08: Ate 6 meals no problems [97 points]
Nov 09: Fantastic day, ate all 6 meals as planned, worked my legs like a madman today during PM [97 points]
Nov 10: Saturday's my flexible day, stayed within my boundaries [97 points]
Nov 11: Just a mess, 2 points for this [95 points]
Nov 12: Ate 6 meals fine, good day, completed chest/shoulders workout [95 points]
Nov 13: Normal day [95 points]
Nov 14:
Nov 15:
Nov 16:
Nov 17:
Nov 18:
Nov 19:
Nov 20:
Nov 21:
Nov 22:
Nov 23:
Nov 24:
Nov 25:
Nov 26:
Nov 27:
Nov 28:
Nov 29:
Nov 30:

GOAL: Cutting

COMMENT: I want to lose about 8lbs

WORKOUT SCHEDULE
5 times a week
Rotate between 3 types of strength training.
a.) Chest and back + 20-30 min cardio
b.) Legs + no cardio
c.) Shoulder and arms + 20-30 min cardio


MEAL PLAN
Eat no more than 3500cal a day.


STARTING STATS
WEIGHT: 233
WAIST: 42

Nov 1: [99] day off, -1 diet off
Nov 2: [96] -3 no strength training, went kayaking instead, no cardio , paddling on the water. Diet off
Nov 3: [96] strength training, cardio , diet
Nov 4: [96] no workout or cardio(okay), kayaked for some distance. diet
Nov 5: [96] workout, cardio and diet
Nov 6: [96] no workout I am sick. Going to wait till cold is over

END STATS
WEIGHT:
WAIST:

I'm in...

GOAL: Drop beneath 190# and keep it there!

COMMENT: I've been battling to drop underneath 190# for quite a while now... Want to get it there and keep it there.


WORKOUT SCHEDULE
3 Lifting Sessions per week - Full Body Workout
3 Cardio Sessions per week, 30 mins minimum

Cardio will involve but is not limited to: Running, biking, rowing, karate, aerobics

MEAL SCHEDULE
6 meals a day - Very Clean - Multi-Vitamin


DAILY LOG
NOV 1: -0 points [100 points] - Full Body Workout, Brutal Cardio on the Concept II Rowing machine, 6 meals... could have had a cleaner lunch... Managed to eat protein for each meal.

NOV 2: -1 point [ 99 points] - Crash and burn... no workout - didn't eat clean.

NOV 3: -1 point [ 98 points] - Nuffin'. Intended on working out. Halloween candy won. Tomorrow is a 3.5 uphill run... I laid down 28$US so there's no way I'm not going.

NOV 4: -0 points [ 98 points] - 5k 'Bagels and Beer' run - basically all uphill (and a few downhills...) run in 30 degree weather. I placed 16/22 in my age group, which isn't bad considering I haven't done much cardio at all.

NOV 5: -0 points [ 98 points] - Brutal workout this morning - Full Body - Bench, Deadlift, Seated Row, One-Arm T-Bar, Leg Extension, Hamstring Extension, 1000m on the Concept II. BRUTAL. Clean eatin'...

NOV 6: -0 points [ 98 points] Light workout this morning... Hit a 500m row on the Concept II in 1:48 seconds - Looking to beat that time tomorrow by hitting > 1:40. Fingertip pullups, bicep/tricep training. Eating could have been better.

NOV 7: -0 points [ 98 points] Dumbell Chest Press, Heavy Deadlift, Tricep Pushdown, Leg Extension, Snatch and Cleans, Bicep Curls - Mother F*!&%#& Concept II... hit it too damn hard and thought I was going to die. Eating was pretty solid today... Going to just do Cardio tomorrow... Time for a break from lifting.

NOV 8: -0 points [ 98 points] REST DAY! :) Wine and Steak... It was me and the wife's 5th year anniversary.

NOV 9: -0 points [ 98 points] Might have another Rest Day... :) We will see how the day goes!

NOV 10: -1 points [97 points] Uh... Extreme Laziness...

NOV 11: -1 points [96 points] Another day of Extreme Laziness...

NOV 12: -0 points [96 points] Pull-ups, Pull-ups, Pull-ups. Bench, Clean and Snatch, Dumbell Curls, 1000m on Concept II. Seemed to be a weak workout.

NOV 13: -1 points [95 points] Blew off the workout... Unmotivated.

NOV 14: -0 points [95 points] Decent workout! Did a 500m Concept 2, 15 minutes of Yourself!Fitness w/Kickboxing, Pull-ups, Pull-downs and a wrap up 500m Concept 2. Gotta get the number of pull-ups up.

NOV 15: -0 points [95 points] Much better workout... Yourself!Fitness Core workout w/Karate thrown in... Pullups, Deadlifts, Ham curl, Leg extension, Shrugs, Rows... Not too bad 'tall. Diet still needs work, but nothing too out of control, of course!

NOV 16: -0 points [95 points] Quic