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

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


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

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

Here are the rules:

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

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

DEC 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]

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

DEC 4:

DEC 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.....

:whistle:

Goals
2 weights a week
3 cardio a week
2L water a day, -1point if not met, -2points if less than 1.5L
mv daily
one cheat meal a week
5 meals a day
2 daily personal tasks if not done -2points

Starting stats:
Weight - 57.5kg
Nov points - 60
Nov mv - 28
Nov 0 point loss days - 8
Nov weights - 4
Nov cardio - 7
Nov Water - 11

Current Stats:
Weight -
Nov points -
mv - 11
0 point loss days - 2
weights - 3
cardio - 2
Water - 3

December 1st (http://forums.johnstonefitness.com/showthread.php?p=550662#post550662) - 2 points [98 points]
December 2nd (http://forums.johnstonefitness.com/showthread.php?p=550662#post550662) - 2 points [96 points]
December 3rd (http://forums.johnstonefitness.com/showthread.php?p=550662#post550662) - 0 points :D [96 points]
December 4th (http://forums.johnstonefitness.com/showpost.php?p=551259&postcount=162) - 2 points [94 points]
December 5th (http://forums.johnstonefitness.com/showpost.php?p=551259&postcount=162) - 0 points :D [94 points]
December 6th - December 11th (http://forums.johnstonefitness.com/showpost.php?p=553478&postcount=166) -24 points :o :o :o [70 points]

GOAL: Weight loss. 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) 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). 85 in November's (http://forums.johnstonefitness.com/showpost.php?p=537728&postcount=5).

WORKOUT SCHEDULE
Workouts not listed by day of the week - I get thrown off my days too easily and wind up doing my Monday workout on Tuesday, etc. The cardio after weight training is subject to being tossed if I'm running short on time for the workout. Lately I've been on this split to take advantage of my cheat meal on Saturdays and my tendency to eat not-so-clean on Sundays:

Saturday: Legs, then 30 minutes of cardio.

Sunday: Chest-shoulders, then 30 minutes of cardio.

Monday: 60 minutes of cardio.

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

Wednesday: 60 minutes of cardio.

Thursday: Biceps-shoulders, then 30 minutes of cardio.

Friday: 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 - tends to be a Friday, but could be any day of the week). 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 2,800 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. I've recently boosted the calories a bit in an attempt to see if I can quit losing so much muscle. It'll slow the weight loss down, but that's fine.

STARTING 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

END STATS
WEIGHT: 244 pounds
BODY FAT: 20 percent (I changed the way I compute my bodyfat before the end of the month)
ARMS: 14.2 inches
CALVES: 17.3 inches
CHEST: 43.7 inches
FOREARMS: 13 inches
HIPS: 43.3 inches
THIGHS: 25.6 inches
WAIST: 42.5 inches

DAILY LOG
Dec. 1: Legs, then 30 minutes of cardio. Sweat-drenched lil' workout. Had my cheat meal - hamburgers and french fries. The fries were pretty bad. I've gotta start tightening up my eating on the weekends. 100 points.
Dec. 2: Chest-triceps, then 30 minutes of cardio. Didn't count calories. That's a point. 99 points.
Dec. 3: 60 minutes of cardio. Probably went over my calorie limit. 98 points.
Dec. 4: Lower and upper back, then 30 minutes of cardio. Kept under my calorie limit. 98 points.
Dec. 5: 60 minutes of cardio. Kept under my calorie limit. Lost 4.5 pounds this week, but I'm losing way too much muscle. Actually, I'm really starting to doubt how I compute my bodyfat percentage, but I can't afford calipers right now. 98 points.
Dec. 6: Biceps-shoulders, then 30 minutes of cardio. Christmas cookies at work did the calorie limit no favors. 97 points.
Dec. 7: 60 minutes of cardio. A slice of pizza and a couple of slices of cheese bread probably killed the calorie limit. Free stuff's turning up at work all the time and I have absolutely no willpower for free stuff (first pizza I've had since October). I'm starting to get kinda pissed about all the cheating, though. I'm getting kinda tired of halfway doing this - I either have to throw more willpower into it and tighten up or just say "screw it" and not worry about it so much. 96 points.
Dec. 8: Legs, then 30 minutes of cardio. Had my cheat meal. 96 points.
Dec. 9: Chest-triceps, then 30 minutes of cardio. Kept under my calorie limit. 96 points.
Dec. 10: 60 minutes of cardio. Kept under my calorie limit. 96 points.
Dec. 11: Lower and upper back, then 30 minutes of cardio. Kept under my calorie lmiit. Little cheats here and there led to virtually no success at the scale - I lost half of a pound this week. 96 points.
Dec. 12: 60 minutes of cardio. Kept under my calorie limit. 96 points.
Dec. 13: Biceps and shoulders, then 30 minutes of cardio. Someone at work brought cookies and I gleefully threw my calorie limit out the window. The force is weak in this one. 95 points.
Dec. 14: Skipped working out due to errands. Had hot dogs at lunch that killed my calorie limit dead. We'll call it my cheat meal, then deduct a point Saturday for my regular eating. 95 points.
Dec. 15: Didn't work out. Ate bad. It's a Christmas thing. I can't stand Christmas. Easily the worst holiday of the year. 93 points.
Dec. 16: Legs, then 30 minutes of cardio. Kept under my calorie limit. 93 points.
Dec. 17: Chest-triceps, then 30 minutes of cardio. Kept under my calorie limit. 93 points.
Dec. 18: 60 minutes of cardio. Kept under my calorie limit. 93 points.
Dec. 19: Upper and lower back, then 30 minutes of cardio. Kept under my calorie limit. 93 points.
Dec. 20: No update. That's a point. 92 points.
Dec. 21: Biceps and shoulders, then 20 minutes HIIT on the stationary bike. Didn't count calories. 91 points.
Dec. 22: Extremely busy with 1,000 emergencies at home - everything seems to be going wrong at once. Didn't make it to the gym, so we'll count that as my day off, and I didn't count calories, so we'll call that my cheat meal. I'll lose more points Sunday, trust me. 91 points.
Dec. 23: Still busy with everything. No gym, no counting calories. 89 points.
Dec. 24: Still busy, didn't count calories. We'll count this as my day off this week, but I still lose one point. 88 points.
Dec. 25: no update. I think I really need to quit doing this if I'm not gonna remember to update. 87 points.
Dec. 26: Still didn't get to gym. Kept under my calorie limit, though. 86 points.
Dec. 27: Legs, then 30 minutes of cardio. Kept under my calorie limit. 86 points.
Dec. 28: Didn't go to the gym. Kept under my calorie limit. 85 points.
Dec. 29: Chest-triceps, then 30 minutes on the stationary bike. Had my cheat meal. 85 points.
Dec. 30: 45 minutes on the elliptical and 15 minutes on the stationary bike. Kept under my calorie limit. 85 points.
Dec. 31: Lower and upper back, then 30 minutes of cardio. Kept under my calorie limit. 85 points.

I'm going to step down from the challenge. Not because I'm not going to workout out. I am and I think I'm going to put more stress on my body. But I'm not going to concern myself with cheat meals and staying on track. I'm still going to eat clean, most of the time, but I don't think it would be fair to participate in the 100 challenge and not accurately follow my meals. I'm going to start a new journal.

I will be in for this, I always make better progress when im working in the 100 Challenge's.

The only catch is I will be on Vacation till the 10th of December, so I wont be starting till 11th of December, is this an issue?

-Josh

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Fasted HIIT Cardio on Exercise Bike - 5x25 min sessions Monday - Friday

Weight Training 3x per Week. (Monday, Wednesday & Friday.)

Eating 2300 Clean Cal per day over 6 meals.

DEC 11:Today was a good start back to my normal routine, trained well and ate well, also got my cardio in - 100 Points.
DEC 12:Ate and trained as scheduled today - 100 Points.

12/31 At pretty well. Good bike ride.

12/30 Ate pretty well. Nice bike ride.

12/29 Ate pretty well. 30 minutes on the bike. Light rowing on machine.

12/28 Ate pretty well. Spent 15 minutes riding "The Wave" while my son rode his scooter. Will do some bike and abs later.

12/27 Eating well. 30 minutes bike. Tons of trips up and down the stairs with laundry and items to donate. (Not a ton of calories burned there, but I'm not just watching tv today.) Hopefully I'll see enough of a dent to bother with continuing to work on the clutter. Planning a move next summer, and we're not taking baby toys, cassette tapes, markers that don't work, etc.

12/26 Light bike just to try to ease back into the swing of things.

12/21-12/25 On vacation in southern California. Walked around Knott's Berry Farm and Sea World A TON, but I'm sure the yummy calories still put on a pound or two.....

12/19 Ate pretty well. Off to do a little bit of abs.

12/18 Ate pretty well. Rowing.

12/17 Ate well. Nice 30 minutes on bike.

12/16 Ate well. Did 30 minutes on the bike, did some abs.

12/15 Ate well. Off to do light bike and a little upper body.

12/14 Ate well--Israeli restaurant field trip with Hebrew class for lunch and Etheopian veggie dishes on way to conert. No formal exercise, but a light walk to/from parking to concernt.

12/13 Ate well. Rest day.

12/12 Ate well. Excercised well.

12/11 Ate well. Moderate bike. Little abs.

12/10 Ate pretty well. light bike.

12/9 Didn't eat as well, but did some time on the bike.

12/8 Ate very well. Skipping workout today.

12/7 Rest day.

12/6 Light upper body.

12/5 Ate well. About to go do a little with legs. Have a headache. Ended up doing a half hour on the bike. Still have a headache.

12/4 About to go do upper body. Current stats: flabby thigh 22, bulging hips 37.5, pretty good look calf 13.5 and nice as always wrist 6.

12/3 Good workout. Great MNF!

12/2 Got in a good workout and good meals. I'm up at 127, but I'm going to take some measurements. At my size I think it's a lot better for me to look at reducing overall percent body fat than bother with the numbers for weight.

12/1 Today is a planned rest day. (I know it doesn't look good to start the challenge with a rest day, but it fits better with what I've already been doing.) Going out to eat some Indian food. Yum.

I'm in. Want to stay where I am at 125 for now. (If I do gain, I want it to be muscle.) I think I'm going to do some measurements and make percentage of body fat my goal.

Choppie’s December 100 Challenge

GOAL: Cutting

COMMENT: I want to lose about four pounds, keep to my regular workout schedule, and fight the holiday weight creep.

WORKOUT SCHEDULE:
Monday: weight training, HIIT
Tuesday: 30 – 60 min swim, 30 – 60 min run
Wednesday: weight training, HIIT
Thursday: 30 – 60 min swim, 30 – 60 min run
Friday: weight training, HIIT
Saturday 30 – 60 min run
Sunday: whatever, stack wood, go for a walk, play wii, watch football, etc.

After December 14th, I won’t be able to swim until the new year (close of college pool). I will substitute spinning for swimming. As family plans for the holiday solidify, I may need to substitute cross-country skiing for some of my cardio, as I am 30 mins one-way from my gym. I will elucidate these changes ahead of time, or else they count as lost points! I’m building up to a regular running schedule after some plantar fasciitis and Achilles problems, so right now most of my runs are about the same length. As time goes on, Tuesdays and Thursdays become interval and tempo days, and Saturdays are long runs. I’m using Alwyn Cosgrove’s (excellent) Afterburn program, so I won’t be detailing my lifts or HIIT, other than to confirm that I have completed them on schedule.

December 31st I’m running a 5k.

And drinking! Oh, Choppie's real achilles heel. I can drink: Christmas Eve if el husbando wants a bottle of wine; at el husbando's work holiday dinner if he makes me go; and New Year's Eve. No other time.

MEAL SCHEDULE:
Five meals per day, 90% Precision Nutrition adherence (3 missed or non-compliant meals per week).

STARTING STATS:
I’ve got all my stats tracked. However, over the past year I’ve gained a lot of weight, and I don’t want to post them. It’s purely being angry and unhappy with myself, and being embarrassed. :o


DAILY LOG:

DEC 1: worked out (missed an early lift this week), 5 compliant meals [100 points]
DEC 2: ran, 5 compliant meals [100 points]
DEC 3: lifted, HIIT, four compliant meals and the fifth is cooking [100 points]
DEC 4: ran, biked 60 mins, 4 compliant meals. i am going to dock myself two points for the day. while having a non-compliant meal fits with my plan, it was driven by cravings, rather than a planned cheat meal. i did do my workouts, but my plan really calls for me to do one in the morning and one in the afternoon. i didn't get off my butt soon enough to make that work, so even though the workouts were done, i'm taking a point. [98]
DEC 5: lifted, HIIT, meals all good... [98]
DEC 6: all good [98]
DEC 7: not so good! missed two meals and had a crappy lift - nothing in the tank. that brought my weekly compliance down to 86%, 4% lower than planned. so, some major points lost here: two for meals, 1 for missing compliance goal, and one for not updating! [94]
DEC 8: four compliant meals, one more planned, good lift. my body is very ready for a day off. [94]
DEC 9: all fine, but - one point for late update [93]
DEC 10: missed one meal (busy at work), lift and HIIT done [92]
DEC 11: not the best day, missed a workout and ate soem crap [90]
DEC 12: workouts done, 5 compliant meals [90]
DEC 13: workouts done, missed one meal (felt sick to my stomach so I didn't eat, and I don't want to stay up just to eat again) [89]
DEC 14: all good, workouts done, minus one for late update [88]
DEC 15: feeling beat up - going to run tomorrow, missed one meal [87]
DEC 16: missed my workout, did lots of shoveling, didn't eat very well, m issed my update[84]
DEC 17: workouts done, eating on plan [84]
DEC 18: eating good, ran, didn't do my second workout (cardio) and i'm not docking a point. ha! why? because i've felt really beat over the past few days. not good DOMS beat, but ohmygod my whole body is breaking down into rice crispies and i can't move beat. so i actually feel good about it. [84]
DEC 21: wow, i am hemorrhaging points for not updating.:no: however, everything else is great! [82]
DEC 25; oy with the updating. some bad food at work, one missed workout, three missed updates [76]
DEC 27: bad updating, bad eating, missed two workouts [70ish?]

Whew! It's pretty easy to convince yourself that you're adhering to plan, until you assign everything a point value. It's like watching sand slip through my hands... :nono:

c'mon peeps... :jumping:

Im in, December is going to be my super strict weight loss month.

GOAL: Cutting

COMMENT: I want to get cut to shreads eventually. My goal is find the willpower over the next few months to accomplish this goal

WORKOUT SCHEDULE:
Monday: weight training, (push -- chest, shoulders, tris)
Tuesday: 25 mins HIIT
Wednesday: weight training, (Pull -- Bicep, back, abs)
Thursday: 25 mins HIIT
Friday: Leg day!
Saturday 25 min HIIT
Sunday: 25 min HIIT

I have lost about 30 lbs over the past 5 months. It feels great, but lately (over the past month, I have cheated myself usually late at nights). I don't know exactly wtf is wrong with me, but this shit needs to stop. My current weight is 185, and I'm hoping to shed a few body fat percentage points until the New Year arrives. My diet will have to be flawless over the next few months, and it will start today.

MEAL SCHEDULE:
5-6 meals a day. Including whey protein shakes mixed with fruits.

STARTING STATS:
Current weight: 185 lbs
BF%: 25%


DAILY LOG:

DEC 1: [100 points]

GOAL: Maintainence

COMMENT: Make it through the holidays while continuing my fitness and nutrition routines.



WORKOUT SCHEDULE
Monday:No gym, but I go curling in the evening.

Tuesday: chest, shoulders and triceps. + cardio.
Wednesday: 5K run on treadmill
Thursday: back and biceps + cardio
Friday: 5K run on treadmill
Saturday: Legs + cardio
Sunday: Off


MEAL SCHEDULE
I already know all my cheat meals. They are all the holiday events I am attending this month. Way more then I would usually have, but it's December and I will do my best to make the right choices while eating out.


DEC 3: Started challenge today, however it is my day off so all is well.
-0 [100]
Dec 4: Quick stop at the gym, chest, shoulders and triceps.
-0[100]
Dec 5: No workout tonight but decided to walk to where I was going to get in a little cardio, and eating was fine.
-0 [100]
Dec 6: Didn't make it to the gym, I haven't been getting much sleep so I thought It would be better to just go home and catch up. I guess I needed it since I was in bed at 8:30! Christmas parties the next 3 nights in a row so I'll do my best to eat well when I'm not partying.
-1[99]

Goal:
Lose fat, maintain LBM.

Food:
5-6 meals per day. One free day per week (during the weekend), nothing too crazy though.

Workout schedule:
Monday: Weight training
Tuesday: Cardio
Wednesday: Weight training
Thursday: Cardio
Friday: Weight training
Saturday: Cardio
Sunday: Rest

Comment:
The weight training will be full body workouts using free weights with five compound exercises. Cardio will be done on a stationary bike, 20 min HIIT or 45 min LISS.

Daily log:

Dec 1: All meals good, did 20 mins of HIIT.
-0 points [100 points]

Dec 2: Ate clean all day, which means I didn't take advantage of a cheat day/meal this week, a first for me... Today was my rest day, so I didn't work out.
-0 points [100 points]

Dec 3: Worked out and ate clean.
-0 points [100 points]

Dec 4: All meals healthy, did 20 mins of HIIT.
-0 points [100 points]

Dec 5: Did the lifting and ate all meals as planned.
-0 points [100 points]

Dec 6: Kept all meals healthy (still have one more to go, but that won't be a problem); did 45 mins of "regular" cardio.
-0 points [100 points]

Dec 7: Lifted and ate clean.
-0 points [100 points]

Dec 8: Missed this update; my connection refused to work. But all is good, I ate according to plan (including a cheat meal) and did 20 mins of HIIT.
-1 point [99 points]

Dec 9: Still got some eating to do, but it will all be clean, so I might as well update now. Today is my day off from working out.
-0 points [99 points]

Dec 10: Everything went according to plan.
-0 points [99 points]

Dec 11: All meals clean, did 20 mins of HIIT.
-0 points [99 points]

Dec 12: Ate, lifted, soon sleep.
-0 points [99 points]

Dec 13: Another day done, did the cardio and ate according to plan.
-0 points [99 points]

Dec 14: Worked out (weights) and kept the food healthy. Tomorrow I'm having a few cheats!
-0 points [99 points]

Dec 15: Had a real nice burger as my cheat, ate clean the rest of the day. Did 20 mins of HIIT.
-0 points [99 points]

Dec 16: No scheduled workout today, meals went fine.
-0 points [99 points]

Dec 17: Lifted and ate as planned.
-0 points [99 points]

Dec 18: Meals and cardio done.
-0 points [99 points]

Dec 19: All meals clean, worked out.
-0 points [99 points]

Dec 20: Did 20 mins of HIIT and kept food healthy.
-0 points [99 points]

Dec 21: Woke up with a pain in my back today, so just to be safe I'm skipping the workout. Hopefully I can hit the weights again on Monday. I will still eat as planned.
-1 point [98 points]

Dec 22: Ate clean and did 20 mins of HIIT.
-0 points [98 points]

Dec 23: Decided to do tomorrow's lifting today, and take the rest day tomorrow. I also skipped on cheats this weekend, instead making tomorrow my cheat day.
-0 points [98 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 15 miles per week.


WORKOUT SCHEDULE:

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


DIET:

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

STARTING STATS:

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

GOAL: Bulking

COMMENT: I have been trying to put on bulk for a few months now however progress has been very slow due to several things including relocation and change in jobs.

WORKOUT SCHEDULE
Day1 Chest and triceps
Day2 Cardio - Body Attack
Day3 Back and Biceps
Day4 Cardio - Body attack, Body Step
Day5 Legs and shoulders
Day6 Cardio - Body Attack, with the possibility of adding in Body Step and/or Body Vive
Day7 Rest or Cardio depending on what classes are on, and how I feel

Ps. These classes run for 55 mins, and they are excellent for cardio fitness.
If you are curious about any of these fitness classes then you can check them out here
http://www.lesmills.co.nz/group%20fitness%20home.cfm (http://www.lesmills.co.nz/group%20fitness%20home.cfm)
They are offered in many gyms around the world.

MEAL SCHEDULE
5 Meals a day with a post work out shake on weight days. 3 - 5 meals per day on cardio days. Three cheat meals per week for Dec due to the large number of Xmas functions that I will be attending.

STARTING STATS 1/12/2007
WEIGHT: 185 pounds
BODY FAT: UNKNOWN last time measured 3 months ago was approx 19%
UPDATED - 13/12/2007
Bicep relaxed R 31.5
Bicep flexed R 38.5
Chest 104
waist 89.5
Hips 107
Thigh 62.7
NOTE: All measurements are in CM not Inches

END STATS

See January Starting stats.



DAILY LOG

DEC 1: I did Body Attack, Meal schedule was all over the place due to a function that I attended
-1 point [99 points]

DEC 2: Chest and Tris work out was very good, however went out yesterday and had ice cream (twice) so I will take a point off for that :(
-1 point [98 points]

DEC 3: Took the day off due to an injury (back pain), I will see if I can get back into the gym tomorrow although judging from the discomfort/pain that I am in I doubt that I will be doing anything for the next 2 - 3 days at least.
-1 point [97 points]

DEC 4: Did a good back and biceps workout, diet was good too overall a very good day. The only thing is that annoying back pain which I just wish would go away.
[97 points]

DEC 5: I did Attack and Step (120 mins cardio). It was hot and sticky, I almost collapsed but regardless I pushed through and kept hydrated. I am logging my calories and according the website the exercise that I did burned approx 1700 cals so I ate big for dinner and might have a bit more before bed as my net cals for the day is approx 2000 and I want to get that up a bit more.
[97 points]

DEC 6: Started a bit later due a work function which involved a bit of alcohol. I only managed legs as the gym was hot and sticky. I decided to leave shoulders for the following day.
[97 Points]

DEC 7: Today was supposed to be either cardio or a rest day depending on how I felt. However I ended up doing shoulders from yesterday. Diet isnt bad either, had a cheat meal but all is good.
[97 Points]

DEC 8: Did Body Attack and Body Balance, diet was good however I am one cheat meal over my allowance so I will take off 1 point. Overall happy with progress. If anything I think That I am doing too much high intensity cardio but I will continue for the time being.
-1 point [96 points]

DEC 9: Did Chest and triceps, progressing well. I couldn't lift as heavy as last week and had a crap night sleep due to neighbours having a party!!
[96 points]

DEC 10: I cant believe we are 1/3 through this already! I did 30 mins of Step followed by 60 mins of Attack. Its a shame that the two classes overlap otherwise I would have done both.
[96 points]

DEC 11: They are renovating the gym that I go to. They have blocked off some parts but luckily they moved some of the equipment so people could still work out. Its busy and crowded (whats new right!) anyway its back and bi day and everything is going well :)
[96 points]

DEC 12: Another hot and muggy day at the gym. I had to go out with some customers and had a couple of beers before doing attack and step. I wasn't feeling all that well during attack due to my beer consumption and dehydration but I kept going. Step was easier especially after the rolled oats that I had for my afternoon snack kicked in. I will take a point off for the beer that I drank.
[95 points]

DEC 13: I trained my legs this morning, training was excellent. Again left shoulders for tomorrow, I think legs will have to be separated from shoulders as I am just running out of time and the workout is taking near an hour and a half to complete. I am going out to dinner tonight so there is a cheat meal but I am allowing myself 3 a week because of the festive season. I also got some measurements done so I have updated my stats above.
[95 points]

DEC 14: I haven't slept well for the last two nights because it was hot and humid. I struggled to get out of bed this morning but still managed to train my shoulders reasonably well. I dont feel all that great right now and I am thinking of taking tomorrow off instead of doing my normal attack class but I really like Lisa's class so it will be hard to resist. I am also going out tonight for the office Xmas party so here goes another cheat meal and I will really have to watch my alcohol intake.
[95 points]

DEC 15: Last nights Xmas party was great, I didnt stay out too late, and was back home by 1:00AM . The food was much better than I expected with some nice beef, ham and duck. I mainly ate the beef, it was cooked perfectly (medium rare). I missed Body attack, I was just too tired however I did tr a new class called body vive. Its a low impact cardio based class. Its not very challenging so I doubt that I will do it again. I am taking a point off for missing attack.
[94 points]

DEC 16: Chest and Tris training went ahead as usual, the gym was nice and quite. Diet was OK, nothing major to report really.
[94 points]

DEC 17: My shoulder is a bit sore from yesterday, not the good sore either (not DOMS) :( anyway I did 30 mins of step and then did 60 mins attack. It was another HOT day and the gym is not air conditioned so it wasn't a great workout.
[94 points]

DEC 18: I didnt get much sleep last night, it was very hot and I just couldn't sleep. I am very sleepy and grumpy this morning (ok I will stop naming dwarfs lol). Back and Biceps training was good, it has been taking me almost 1.5 hrs to do my B&B however I tried to limit that to just over an hour which was great. Diet has been reasonable, however I had a beer yesterday and I am going out for Sushi tomorrow.
[94 points]

DEC 19: Another hot night last night and also noisy neighbours so I am a bit grumpy today. The weather has cooled down after a southren front moved in so Cardio (Attack and Step) was very pleasant. It was a bit sad to hear the instructors say thats the last class for 2007. I have to say that 2007 was one of the best years of my life when it comes to training. I am fitter and bigger than ever and I love it. I just hope that 2008 is going to be just as good if not better and I hope that I remain injury free.
[94 points]

DEC 20: I had a good night sleep last night to make up for the last 2 - 3 nights. Legs workout was good, my ankle was a bit sore so had to take it easy on the lunges and calf raises. Xmas is just a few days away so i will be taking some time off training.
[94 points]

DEC 21: Last day at work today yay :) Had a great shoulder day where I pushed out some heavy weights. I will have to reschedule my gym activities for next week to accommodate Xmas so I will take it easy next week. I am thinking that I should just have weight lifting sessions with no cardio for next week. The week after will be just a couple of cardio sessions and no lifting.
[94 points]

DEC 22: Did body Attack this morning, great weather outside so might go to the beach later on.
[94 points]

DEC 23: Chest and Triceps day. I also had a cheat meal which was satisfying :) Met a couple of guys at the gym that showed me some interesting exercises which was fun.
[94 points]

DEC 24: I normally do cardio on Monday but the gym's timetable is different so I ended doing back and bis instead. I will have a rest day tomorrow and enjoy Xmas :)
[94 points]

DEC 25: Mery Xmas every one :). Gym is closed so no cardio today (-1 point)
[93 points]

DEC 26: Didnt update the site yesterday :( so I will take a point off. I did my leg workout which was excellent.
[92 points]

DEC 27: Had my shoulder workout. I also had an unscheduled cheat meal today will thats -1 point.
[91 points]

DEC 28: Rest day but I didnt update the site so -1 point.
[90 points]

DEC 29: Body attack workout (cardio). I didnt update the site so -1 point.
[89 points]

DEC 30: Chest and Triceps training as planned.
[89 points]

DEC 31: Back and biceps workout. Happy New Year everyone :)
[89 points]


89 points for my first challenge, not bad although I could do better. I am in the Jan challenge so I will update this tomorrow. For now I better go get ready for NY eve party :)

Goals..
Better shape on my graduation day, continue progress from last month.
Improve upon last month's 58 points

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 127.1 kg.

Current points 97.

Sat 1st. Calories, surplus. No execise. No update. 127.1 kg. Points 98.
Sun 2nd. Calories, surplus. No exercise. 90 minute walk. Points 97.
Mon 3rd. Points .
Tue 4th. Points .
Wed 5th. Points .
Thur 6th. Points .
Fri 7th. Points .

Sat 8th. Points .
Sun 9th. Points .
Mon 10th. Points .
Tue 11th. Points .
Wed 12th. Points .
Thur 13th. Points .
Fri 14th. Points .

Sat 15th. Points .
Sun 16th. Points .
Mon 17th. Points .
Tue 18th. Points .
Wed 19th. Points .
Thur 20th. Points .
Fri 21st. Points .

Sat 22nd. Points .
Sun 23rd. Points .
Mon 24th. Points .
Tue 25th. Points .
Wed 26th. Points .
Thur 27th. Points .
Fri 28th. Points .

Sat 29th. Points .
Sun 30th. Points .
Mon 31st. Points .
Andrew.

im going to do it this time!!!!! i wont be able to post everyday but ill keep track and post at least once a week.
-1 point for not exercising 50 minutes mon-fri and 30 min sat and sun
-1 point for not doing weights 3 times a week
-1 point for smoking
-1 point for not staying in my cal range

12/1 100 12/2 100 12/3 100 12/4 100 12/5 100 12/6 100 12/7 97
12/8 97 12/9 95 12/10 95 12/11 95 12/12 9512/13 95 12/14 94
12/15 93 12/16 92 12/17 90 12/18 12/19 12/20 12/21
12/22 12/23 12/24 12/25 12/26 12/27 12/28 12/29 12/30 12/31

:bb:

I'm in.

I will have the same goals for December's Challenge as I did for November. Hopefully I'll do a little better this time.

Goal: Start Getting in shape and lose fat.

Cardio 20 minutes on elliptical every morning for first 2 weeks.
Cardio 30 minutes on elliptical every morning for second 2 weeks.

Gym Workout:
Monday-Back, Biceps, Abs
Wednesday-Legs
Friday-Shoulder, Chest, Triceps

May substitute morning elliptical for any other longer cardio, such as bike riding, swimming, running, aerobics class, gym cardio where I rotate on different cardio machines.

Diet: 5-6 meals a day

Consisting of lean protein, whole grains, fruits, vegetables, good fats such as raw nuts, advocado, olive oil, etc.

Drink lots of H2O No Alcohol

GOAL: Fat loss.


COMMENT: I want to see the results of eating completly clean (in my own body, for once).


WORKOUT SCHEDULE
Monday: Treadmill, 20 mins (HIIT); Weight training: chest & biceps & triceps
Tuesday: Treadmill, 20 mins (HIIT); Weight training: legs & abs
Wednesday: Treadmill, 20 mins (HIIT); Weight training: back
Thursday: Treadmill, 20 mins (HIIT)
Friday: Treadmill, 20 mins (HIIT); Weight training: chest & biceps & triceps
Saturday: Treadmill, 20 mins (HIIT); Weight training: legs & abs
Sunday: Treadmill, 20 mins (HIIT)


MEAL SCHEDULE
Six meals per day, NO F**! CHEATING FOR ME.


STARTING STATS & PICS
WEIGHT: 220 lbs - 98kg [5.74fts - 1.75mts]
BODY FAT: 26%

http://img260.imageshack.us/img260/8168/img0087aaq6.jpg
http://img260.imageshack.us/img260/7707/img0090avz1.jpg



END STATS & PICS
WEIGHT:
BODY FAT:

DEC 1: All meals and work outs done. [100]
DEC 2: Ate like a champ, ran like gump, the rhyme was unplanned. Day is over. [100]
DEC 3: All meals processing inside me & workouts + cardio done. [100]
DEC 4: Just finished last meal. Workout + cardio did their part. [100]
DEC 5: Meals: Taken; Workouts: Done ; Cardio: Done. [100]
DEC 6: Meals + Cardio session: done. No incidents in this cold day [100]
DEC 7: 7th day and counting with same progress. [100]
DEC 8: Leg session + cardio day. All went as planned [100]
DEC 9:
DEC 10: Forgot to update this yesterday but did the scheduled cardio and today's one too -1[99]
DEC 11:
DEC 12: Have been a bit bussy, but dind't miss scheluded sessions. Forgot updating again -1[98]
DEC 13: Done the scheluded cardio for today. [98]
DEC 14: Done Cardio & upper body. I've gained 5kgs (12lbs) in 3 days what the hell is this?? [98]
DEC 15:
DEC 16:
DEC 17:
DEC 18:
DEC 19:
DEC 20:
DEC 21:
DEC 22:
DEC 23:
DEC 24:
DEC 25:
DEC 26:
DEC 27:
DEC 28:
DEC 29:
DEC 30:
DEC 31:

GOAL: Cutting - To lose at least 12 pounds in December

MEAL PLAN: 6 meals per day, one scheduled cheat meal per week. 1 gallon water per day.
WEIGHT TRAINING: Lifting 2x per week per Mastover's 25/8 workout.
CARDIO TRAINING: 15 - 20 minutes HIIT cardio 4-5x per week. (Skipping 1 cardio session in weeks where legs are trained)
SUPPLEMENTS: 1 - 3 multivitamins daily, 1 -3 fish oil daily.

Starting Weight: 240
Starting BF %:

Measurements

Chest:
Waist:
Hips:
Thighs:
Calves:
Biceps:
Forearms:
Neck:

Ending Weight:
Ending BF%

Ending Measurements

Chest:
Waist:
Hips:
Thighs:
Calves:
Biceps:
Forearms:
Neck:

DAILY JOURNAL:

December 1:
Missed breakfast and my gallon of water. Had scheduled cheat meal. (-2)
[98 points]

December 2:
Got all 6 meals, did the vitamin, water, ok. No scheduled workout today. (-0)
[98 points]

GOAL: Continued fat loss. Shooting for average 1.5-2.0 lbs per week through December 31. Goal is 90 points (travelling after Christmas).

COMMENT: I've been lurking the site and losing weight since Labor Day. Started at 230 lbs, down to 202 as of Nov 30. Almost daily HIIT has been a huge factor, broke through a long plateau at 215 by adding weekly leg workouts besides chest and back. Am worried about plateauing again though.

WORKOUTS:
Six days a week of HIIT (30 mins, elliptical, mornings, fasted)
Three days a week of weight training (back/bi, chest/tri, legs/abs, afternoons)

MEAL SCHEDULE:
Five-ish meals a day. Basically have cut out all the classic stupid stuff, and replaced with leaner foods and veggies. After the holidays really going to start looking at where my calories come from besides just reducing my intake. Figure I average about 1600-1800 calories per day. Cheats usually take the form of beer (yes, I know!)

STARTING STATS:
Current weight: 202.0 lbs
BF%: 26.5% (Tanita scale, taken mornings upon waking up)

DAILY LOG:
DEC 1: 204.0/26.5%... Morning HIIT, 4 clean meals, BIG unplanned cheat after dinner (-1) [99 points]
-> Met previous week's goals for workouts
DEC 2: 205.0/27.0%... Morning HIIT, 4 clean meals, no cheats [99 points]
DEC 3: 202.0/27.0%... Morning HIIT, 3 clean meals (-1), no cheats [98 points]
DEC 4: 201.0/27.0%... Morning HIIT, afternoon chest/tri, 5 clean meals, no cheats [98 points]
DEC 5: 200.5/28.0%... Morning HIIT, afternoon legs/abs, 5 clean meals, no cheats [98 points]
DEC 6: 199.5/27.5%... Morning HIIT, 4 clean meals, no cheats [98 points]
DEC 7: 199.5/27.0%... Morning HIIT, afternoon back/bi, 4 clean meals, no cheats [98 points]
DEC 8: 198.5/26.0%... Scheduled cheat, only 2 clean meals (-1) [97 points]
->Met previous week's goals for workouts
DEC 9: 199.5/27.0%... 3 clean meals, unscheduled cheat (-1) [96 points]
DEC10: 200.0/27.0%... Morning HIIT, evening HIIT, 4 clean meals, no cheats [96 points]
DEC11: 198.0/26.5%... Morning HIIT, afternoon back/bi, 5 clean meals, no cheats [96 points]
DEC12: 197.5/26.5%... Afternoon legs/abs, 3 clean meals, unplanned cheat meal (-1) [95 points]
DEC13: 198.5/27.0%... Morning HIIT, afternoon chest/tri, 3 clean meals (-1) [94 points]
DEC14: 198.0/27.0%... Morning HIIT, 4 clean meals [94 points]
DEC15: 197.0/26.5%... 3 clean meals, planned cheat [94 points]
->Did not meet week's goals for workouts (-1) [93 points]
DEC16: 200.5/23.5%(?).. 4 clean meals, no cheats [93 points]
DEC17: 197.5/27.0%... Morning HIIT, 4 clean meals, no cheats [93 points]
DEC18: 196.0/26.5%... Morning HIIT, Evening HIIT, 3 clean meals, late unplanned cheat (-1) [92 points]
DEC19: 197.0/25.5%... Morning HIIT, 4 clean meals, no cheats [92 points]
DEC20: 196.0/26.5%... Morning HIIT, 3 clean meals, planned cheat, but over-cheated (-1) [91 points]
DEC21: 197.0/27.0%... 3 clean meals, planned cheat [91 points]
DEC22: 199.0/27.0%... 2 clean meals, planned cheat, but over-cheated (-1) [90 points]
->Did not meet week's goals for workouts (-2) [88 points]
DEC23: 200.5/27.0%... 3 clean meals, planned cheat [88 points]
DEC24: 198.0/27.0%...
DEC25: 201.0
DEC26: 201.0


-> And yes keeping this log has shown me wow I really cheat more than I thought I would. I assumed losing another 6-7 points between Christmas and New Year's (travel, lack of updates, etc.) I wonder if I'll be above 80 points...

I'm in. This is also my first challenge so I will post up everything.

GOAL: Cutting

COMMENT: I want to get flat by Jan 17. That will be my 6 month date of when I changed my life for the better. I started at 328 about 37% BF. I just want to get rid of the love handles and fat around midsection.


WORKOUT SCHEDULE
Monday: Leg day followed by 12 mins HIIT
Tuesday: 24 mins HIIT
Wednesday: Chest/shoulders/triceps - 12 mins HIIT
Thursday: 24 mins HIIT
Friday: Back/biceps - 12 mins HIIT
Saturday 24 mins HIIT
Sunday: 45 mins LISS

The actual days and order of workouts may vary due to my work schedule and my wifes work schedule. But I will be in the gym 7 days - sometimes twice a day for some extra cardio.

MEAL SCHEDULE
9am PWO banana and Nitrean w/skim milk
10am 2 eggs, 4egg whites, 3/4c oats, grapefruit
1pm Chk brst, 2c brocolli, 1c brown rice
4pm Same as 1pm meal
7pm Brocolli and chk breast or salmon
10pm Nitrean and natty pnut butter.

Every day. I may swap out some meals. They will all have roughly the same calorie count and split. No cheat meals scheduled until Christmas. One unhealthy meal on Christmas eve and one on Christmas day. I have a lot of family and houses to visit. Then no cheating until January.

STARTING STATS

WEIGHT: 260.8
BODY FAT: 28.5%
ARMS: 16
CALVES: 18
CHEST: 47
FOREARMS:
HIPS: 46.5
THIGHS: 29
WAIST: 45


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


DAILY LOG

DEC 1: Did back/biceps this morning. Followed that with 14 mins HIIT. Back at the gym for 16 mins more HIIT at 10pm. All meals good today.
-0 (100 pts)
DEC 2: Did LISS this morning. Ate well all day long. Really tired today.
-0 (100 pts)
DEC 3: Leg day today. HIIT afterwards. Ate clean all day. Legs are still really sore.
-0 (100 pts)
DEC 4: Did my chest/shoulder/ triceps workout today. Next 2 days are my days to run my kid to school since my wife works. Ate clean all day. I did however take about 4 hours to get to my second last meal. I want to go no more than 3 hours between meals.
-1 (99 pts)
DEC 5: Did HIIT cardio today. Felt awesome. Great food day. Ate exactly what was on the plan. No cravings. It is becoming automatic again. I let myself get away from that for awhile.
-0 (99 pts)
DEC 6: Did HIIT cardio today. Felt awesome. Great food day. Tired today. Feel pooped.
-0 (99 pts)
DEC 7: Back day today. Heavy. Good food day.
-0 (99 pts)
DEC 8: 24 minutes HIIT. Food was like clockwork. Good day. Going to bed.
-0 (99 pts)
DEC 9: 24 minutes HIIT. Food was all over the place today. Got real busy and didn't pay attention to what time it was.
-1 (98 pts)
DEC 10: Hard leg day today. Good food day.
-0 (98 pts)
DEC 11: Took whole day off it would seem. Poor food day, no gym and no update.
-3 (95 pts)
DEC 12: No gym today. Food was good.
-1 (94 pts)
DEC 13: Chest workout. Missed a meal because we were out Christmas shopping way longer than I anticipated.
-1 (93 pts)
DEC 14: Back workout. Food all good.
-0 (93 pts)

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

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

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

How's everyone doing? I realized today it is a little harder when you have to be strict. Sometimes it was ok to grab a couple of almonds or a Kashi bar. Now I realize that stuff probably added up quickly. When I force myself not to touch anything that is not in my cooler of planned food for the day-Wow! Makes you see what you thought was strict and controlled sometimes wasn't. Good luck as we start this week.

Jim

How's everyone doing? I realized today it is a little harder when you have to be strict. Sometimes it was ok to grab a couple of almonds or a Kashi bar. Now I realize that stuff probably added up quickly. When I force myself not to touch anything that is not in my cooler of planned food for the day-Wow! Makes you see what you thought was strict and controlled sometimes wasn't. Good luck as we start this week.

Jim

It was worse for me, I had to put myself in order not long ago. I guess that to avoid "cheat" food (or non healthy), you have to get clear in your mind that that kind things may stop you reaching your goals.

As long as I keep that in my mind, more I want to get strict in what I eat and even more I understand food as a fuel, not as an escape, enjoyment, pleasure... Others of course, will disagree.

Keep it tough guys!