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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 January 1, 2008. You must have your starting post up by 7:00 AM (EST) on January 1, 2008--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.)

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

JAN 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]

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

JAN 4:

JAN 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.....

:claphigh:
Goal - discipline and consistency with healthy habits

Rules
1. 1.5L water daily
2. MV, fish oil, iron daily (once iron purchased)
3. 5 meals a day
4. In bed no later then 11.30pm everynight
5. One 'cheat meal' per week usually falling on Tuesday
6. Personal tasks 1# & 2#
7. 1hr study a day 5days a week.
8. Exercise - 3 weight sessions a week, 1 cardio (strolling with Will doesn't count)
OR 2 weight sessions a week, and 2 cardio (without Will doesn't count)
9. Update daily
10. No alcohol except on special ocassions.


week 1.
1. Enter 20 of the foods I eat into nutridiary ( -1point for every one I miss.)
2. (as of Jan 2) 2 serves of fruit daily and one serving of green vegetables (lettuce counts)
3. (as of Jan 2) 1 serve chicken/tuna/steak/salmon every day

STATS(as of Jan 2)
Thigh
Waist
Hips
Chest
Arms
Weight

DAILY LOG
January 1 (http://forums.johnstonefitness.com/showpost.php?p=558980&postcount=183) -0 points, 100
January 2 (http://forums.johnstonefitness.com/showpost.php?p=559364&postcount=189) -3 points, 97



I am out of the challenge, but not out of the race that is a healthy lifestyle.
Consider me a quitter, but good luck to everyone left, you are better men/women then me!

Time to take responsibility and dedicate myself to a healthier lifestyle with these new habits:

1) Walk/jog one mile three days a week. - Cardio-vascular health
2) Eat smaller meals, more often. - Better assimilation, regularly fuels and feeds the system, reduces cravings.
3) Avoid large meals and long gaps between meals - Fat builders.
4) Drink a gallon of water daily - Energize and afford function.
5) Eliminate empty (non-nutritious) calories and high sugar intake (pop, candy, cake). - Spikes insulin, distresses hormones, deposits fat.
6) Increase protein from animal sources - Builds muscle and might
7) Increase positive activity level - Stay busy. Raises metabolism
8) Incorporate regular resistance exercise — lift weights. - Establish and nurture years of strong health.

GOAL: Incorporate these 8 habits into my daily routine.

DAILY LOG

Jan 1: A Race to the Finish (http://forums.johnstonefitness.com/showpost.php?p=559124&postcount=1174) 100 points
Jan 2: Where did Everyone Come From... Hard to Avoid the Crowds (http://forums.johnstonefitness.com/showpost.php?p=559594&postcount=1183) 100 points
Jan 3: I Need a Damn Shoe Horn to Fit Into These Jeans (http://forums.johnstonefitness.com/showpost.php?p=559820&postcount=1188) 100 points
Jan 4: Cashing in Some Chips... (http://forums.johnstonefitness.com/showpost.php?p=560208&postcount=1197) :mad: 99 points
Jan 5: Flexible in more ways than one (http://forums.johnstonefitness.com/showpost.php?p=560547&postcount=1202) 99 points
Jan 6: Getting all my ducks in a row... to fulfill my goals (http://forums.johnstonefitness.com/showpost.php?p=560677&postcount=1203) :( 98 points
Jan 7: I'm Certainly Not Complaining... About the Weather (http://forums.johnstonefitness.com/showpost.php?p=561169&postcount=1218) 98 points
Jan 8: No Dessert for you... (http://forums.johnstonefitness.com/showpost.php?p=561658&postcount=1223) 98 points
Jan 9: I am what I eat... Fat (http://forums.johnstonefitness.com/showpost.php?p=562212&postcount=1232) 98 points
Jan 10: Where did all this weight come from... (http://forums.johnstonefitness.com/showpost.php?p=562714&postcount=1242) 98 points
Jan 11: Lost and not yet found (http://forums.johnstonefitness.com/showpost.php?p=563024&postcount=1252) :mad: 97 points
Jan 12: It almost feels like I'm Cheating (http://forums.johnstonefitness.com/showpost.php?p=563507&postcount=1257) 97 points
Jan 13: I might as well start all over again... (http://forums.johnstonefitness.com/showpost.php?p=564060&postcount=1265) 97 points
Jan 14: My wife is going under the knife... (http://forums.johnstonefitness.com/showpost.php?p=564317&postcount=1271) :( 96 points
Jan 15: Mr. Mom... (http://forums.johnstonefitness.com/showpost.php?p=564797&postcount=1285) :blank: 95 points
Jan 16: Extra fortitude attributed to not drinking... (http://forums.johnstonefitness.com/showpost.php?p=565138&postcount=1289) 95 points
Jan 17: TGIF (http://forums.johnstonefitness.com/showpost.php?p=565724&postcount=1298) 95 points
Jan 18: Oh Daddy Likes... (http://forums.johnstonefitness.com/showpost.php?p=566146&postcount=1306) 95 points
Jan 19: This is Better than I expected (http://forums.johnstonefitness.com/showpost.php?p=566243&postcount=1307) 95 points
Jan 20: My Abductors got a tough workout on the ice (http://forums.johnstonefitness.com/showpost.php?p=566869&postcount=1313) 95 points
Jan 21: Just call me Chuck... (http://forums.johnstonefitness.com/showpost.php?p=567204&postcount=1317) 94 points
Jan 22: Cobwebs Everywhere... (http://forums.johnstonefitness.com/showpost.php?p=567606&postcount=1325) 94 points
Jan 23: Only one more weekend to go... or not... (http://forums.johnstonefitness.com/showpost.php?p=568233&postcount=1331) 94 points
Jan 24: I plan to do HST training once again (http://forums.johnstonefitness.com/showpost.php?p=568638&postcount=1332) 94 points
Jan 25: How's it hanging... (http://forums.johnstonefitness.com/showpost.php?p=569368&postcount=1343) 94 points
Jan 27: How did I miss that... (http://forums.johnstonefitness.com/showpost.php?p=569822&postcount=1347) :confused: 93 points
Jan 28: HST training begins... (http://forums.johnstonefitness.com/showpost.php?p=570268&postcount=1352) 93 points
Jan 30: Could I have done better...YES!!! (http://forums.johnstonefitness.com/showpost.php?p=571292&postcount=1364) 92 points

Want to drop 4 lbs by months end

GOAL: To lose 3 kg body fat.

WORKOUT SCHEDULE
Two full-body weight workouts/week (Thursday and Sunday).
Three cardio sessions/week (Tuesday, Thursday and Sunday).

MEAL SCHEDULE
16/8 intermittent fasting, I'll be consuming all daily calories between 4 PM and midnight. 1800-2000 calories/day. One cheat meal per week.

STARTING STATS
WEIGHT: 88,4 kg
BODY FAT: 24,4% (21,6 kg)

END STATS
WEIGHT: 84,4 kg
BODY FAT: 21,2% (17,9 kg)

DAILY LOG

JAN 1: Did my cardio and followed my diet as planned. 100 points.
JAN 2: No workouts scheduled, diet as planned. 100 points.
JAN 3: Did my cardio and weight lifting, diet as planned. 100 points.
JAN 4: No workouts scheduled, diet as planned. 100 points.
JAN 5: No workouts scheduled, diet as planned. 100 points.
JAN 6: Did my cardio and weight lifting. Diet as planned, one scheduled cheat meal. 100 points.
JAN 7: No workouts scheduled, diet as planned. 100 points.
JAN 8: Did my cardio, diet as planned. 100 points.
JAN 9: No workouts scheduled, diet as planned. 100 points.
JAN 10: Did my cardio and weight lifting, diet as planned. 100 points.
JAN 11: No workouts scheduled, diet as planned. 100 points.
JAN 12: No workouts scheduled, diet as planned. 100 points.
JAN 13: Did my cardio and weight lifting. Diet as planned, one scheduled cheat meal. 100 points.
JAN 14: No workouts scheduled, diet as planned. 100 points.
JAN 15: Did my cardio, diet as planned. 100 points.
JAN 16: No workouts scheduled, diet as planned. 100 points.
JAN 17: Did my cardio and weight lifting, diet as planned. 100 points.
JAN 18: No workouts scheduled, diet as planned. 100 points.
JAN 19: No workouts scheduled, diet as planned. 100 points.
JAN 20: Did my cardio and weight lifting. Diet as planned, one scheduled cheat meal. 100 points.
JAN 21: No workouts scheduled, diet as planned. 100 points.
JAN 22: Did my cardio, diet as planned. 100 points.
JAN 23: No workouts scheduled, diet as planned. 100 points.
JAN 24: Did my cardio and weight lifting, diet as planned. 100 points.
JAN 25: No workouts scheduled, diet as planned. 100 points.
JAN 26: No workouts scheduled, diet as planned. 100 points.
JAN 27: Did my cardio and weight lifting. Diet as planned, one scheduled cheat meal. 100 points.
JAN 28: No workouts scheduled, diet as planned. 100 points.
JAN 29: Did my cardio, diet as planned. 100 points.
JAN 30: No workouts scheduled, diet as planned. 100 points.
JAN 31: Did my cardio and weight lifting, diet as planned. 100 points.

8/16 ate pretty well. Moderate bike ride.

8/15 rest day, ate fairly well. Itzchak Perlman was AWESOME!

8/14/08 ate well. good bike

1/13/08 Snacks at the movies.....other than that ate well. Good bike ride.

1/12/08 Ate well the last few days. Good bike ride today. I'm actually finding myself doing less now that I'm blogging about it, so I'm going to go back to my old ways, and update when I feel like.

1/7/08 Ate pretty well. Light bike. Light upper body.

1/6/08 Have been eating very well the last few days while I was out of town. No formal exercise program, other than wrestling with autistic child.......

1/3/08 Ate pretty well. Ran around the park a lot with the kid.....enough to be slightly winded anyway. Probably get on the bike later, depending on what time kid gets to sleep (psychiatric issues means I need to be up until he's out)

1/2/08 Ate fairly well. Woke up feeling like crap still. Sore throat better, but headache still there on and off during the day. Spent most of the afternoon watching TV. Today was my lull before the storm....tomorrow it's back to work and back to my exercise program.

1/1/08 Ate pretty well. Rest day. Got a major headache, sore throat and low grade fever. This sucks.

I'll keep up my program.

GOAL: Cutting

COMMENT:I will drop 10 lbs of fat.


WORKOUT SCHEDULE
Monday: Back/Traps
Tuesday: Chest/Abs
Wednesday: Cardio
Thursday: Legs
Friday: Shoulders/Arms
Saturday: Cardio
Sunday: Off

MEAL SCHEDULE
Five to six meals per day, one cheat meal per week (note to self: this is not a cheat day, and no points lost if I decide to skip a cheat meal.)
To accomodate my work schedule, I may move exercises by a day when I travel.


STARTING STATS
WEIGHT: 210.2
BODY FAT: 23
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 41"


END STATS
WEIGHT: 201.8
BODY FAT: 22
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 38.5


DAILY LOG

JAN 1: AM Cardio Exercise Bike 45 minutes. Back/Trap workout (off 1 day because of New Year's Eve activities). Diet (P/C/F : 222/79/65 1823 Kcal) [100 pts]
JAN 2: AM Cardio Exercise Bike 45 minutes. Chest/Ab workout Diet (P/C/F : 231/103/86 2087 Kcal) [100 pts]
JAN 3: Could not post since my router bricked. After $110 for a new Linksys router, I am back online. AM Cardio Exercise Bike 45 minutes. Day off, no weight workout. Diet: Took today as a cheat to console a friend going through a divorce. Even with a pizza meal, I still kept my calories well within limits. (P/C/F : 150/181/88 2048 Kcal) [100 pts]
JAN 4: Workout: AM Cardio Kickboxing, Leg Workout. Diet: (P/C/F : 259/100/53 1951 Kcal). [100 pts] (http://forums.johnstonefitness.com/showpost.php?p=560138)
JAN 5: AM Cardio Exercise Bike 45 minutes. Diet: (P/C/F 185/156/63 2098 Kcal). Unscheduled cheat -1 [99 pts.] (http://forums.johnstonefitness.com/showpost.php?p=560409)
JAN 6: Workout: AM Cardio Exercise Bike 45 minutes. SGX Delt/Bi/Tri Workout Diet: (P/C/F 181/112/86 1975 Kcal). [99 pts.] (http://forums.johnstonefitness.com/showpost.php?p=560633)
JAN 7: No workout/off day. Diet: (P/C/F 262/58/77 2029 Kcal). [99 pts.] (http://forums.johnstonefitness.com/showpost.php?p=561088)
JAN 8 Workout: AM Cardio Exercise Bike 45 minutes. Had to miss my back workout today, -1 point if I don't make it up with my chest workout tomorrow. Diet: (P/C/F 245/64/60 1825 Kcal). [99 pts.] (http://forums.johnstonefitness.com/showpost.php?p=561603)
JAN 9: Workout: AM Cardio Intense Circuit Training 45 minutes. SGX Back/Trap/Chest Workout. Diet: (P/C/F 290/133/66 2299 Kcal). [99 pts.] (http://forums.johnstonefitness.com/showpost.php?p=562067)
JAN 10: Workout: AM Cardio exercise bike 45 minutes. Diet: (P/C/F 219/104764 1987 Kcal). [99 pts.] (http://forums.johnstonefitness.com/showpost.php?p=562479)
JAN 11: Workout: SGX Leg Workout. Diet: Cheat Meal (P/C/F 255/185/64 2305 Kcal). [99 pts.] (http://forums.johnstonefitness.com/showpost.php?p=562955)
JAN 12: Workout: AM Cardio: 40 minutes exercise bike, 20 minutes treadmill. SGX Delt/Bi/Tri Workout. Diet: (P/C/F 150/183/76 2008 Kcal). [99 pts.] (http://forums.johnstonefitness.com/showpost.php?p=563343)
JAN 13: Workout: AM Cardio: 40 minutes exercise bike Diet: Unscheduled cheat meal. (P/C/F 168/177/113 2458 Kcal). -1 pt. [98 pts.] (http://forums.johnstonefitness.com/showpost.php?p=563665)
JAN 14: Workout: AM Cardio: 45 minutes exercise bike. SGX Back/Trap Workout. PM Cardio: Rowing Machine 20 minutes. Diet: Unscheduled cheat meal. (P/C/F 198/1791/87 2539 Kcal). -1 pt. [97 pts.] (http://forums.johnstonefitness.com/showpost.php?p=564151)
JAN 15: Workout: AM Cardio: 45 minutes exercise bike. SGX Chest/Ab Workout. Diet: (P/C/F 223/169/60 2108 2539 Kcal). [97 pts.] (http://forums.johnstonefitness.com/showpost.php?p=564576)
JAN 16: Workout: High Intensity Circuit Training. Diet: (P/C/F 230/121/70 2069 Kcal). [97 pts.] (http://forums.johnstonefitness.com/showpost.php?p=565072)
JAN 17: Workout: SGX Legs. Diet: (P/C/F 307/88/58 2129 Kcal). [97 pts.] (http://forums.johnstonefitness.com/showpost.php?p=565500)
JAN 18: Workout: AM Cardio Exercise Bike 60 Minutes. I am probably going to move my shoulder/bi/tri workout to Saturdays permanently since it works so much better with my schedule. Diet: (P/C/F 246/109/71 2067 Kcal). [97 pts.] (http://forums.johnstonefitness.com/showpost.php?p=566021)
JAN 19: Workout: Off day,should have gotten in a delt/bi/tri workout. -1 Cheat day, did not track calories. [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=566420)
JAN 20: Workout: AM Cardio exercise bike 45 minutes. PM Cardio 3 mile jog. SGX Delt/Tri/Bi. Diet: (P/C/F 173/124/72 1845 ) [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=566570)
JAN 21: Workout: AM Cardio exercise bike 45 minutes. Diet: (P/C/F 187/114/71 1860 ) [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=566999)
JAN 22: Workout: AM Cardio exercise bike 30 minutes. Cardio Kickboxing 45 minutes, SGX Back Workout Diet: (P/C/F 195/147/87 2163 ) [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=567415)
JAN 23: Workout: High Intensity Circuit Training, SGX Chest Workout Diet: (P/C/F 223/182/59 2165 ) [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=568023)
JAN 24: Workout: None-day off Diet: (P/C/F 254/141/52 2078 ) [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=568516)
JAN 25: Workout: AM Cardio Kickboxing, SGX legs Diet: Did not track, cheat day. [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=569111)
JAN 26: Workout: None, off day. Diet: -1 pt, over on calories/carbs. (P/C/F 164/308/60 2436 ) [95 pts.] (http://forums.johnstonefitness.com/showpost.php?p=569734)
JAN 27: Workout: 3 mile jog. Did not complete bi/tri/delt workout -1 pt. . Diet: (P/C/F 173/124/75 1901 ) [94 pts.] (http://forums.johnstonefitness.com/showpost.php?p=569111)
JAN 28: Workout: SGX bi/tri/delt workout . Diet: (P/C/F 194/132/86 2041 ) [94 pts.] (http://forums.johnstonefitness.com/showpost.php?p=570157)
JAN 29: Workout: AM Cardio: 45 minutes exercise bike, SGX Back/Trap workout . Diet: (P/C/F 208/118/85 2054 ) [94 pts.] (http://forums.johnstonefitness.com/showpost.php?p=570697)
JAN 30: Workout: Fasted Cardio: 40 minutes exercise bike, 45 minutes High Intensity Circuit Training. SGX Chest/Ab workout . Diet: (P/C/F 218/115/64 1911 Kcal ) [94 pts.] (http://forums.johnstonefitness.com/showpost.php?p=571083)
JAN 31: Workout: Fasted Cardio: 40 minutes exercise bike, 30minutes. Off day from lifting. Diet: (P/C/F 230/51/64 1944 Kcal ) [94 pts.] (http://forums.johnstonefitness.com/showpost.php?p=571083)

I lost 8.4 lbs this week and 2.5 inches off my waste, but only 1% in bodyfat. Not quite what I wanted to accomplish, but not too bad.

PurpleP is in.

Will just continue my December challenge right into January.

JAN1: No update, traveling (-1) [99 points]
JAN2: No update, traveling (-1) [98 points]
JAN3: 202.5 lbs... Morning HIIT, Afternoon Chest/Tri, Evening HIIT, clean meals [98 points]
JAN4: 199.5 lbs... Morning HIIT, Afternoon Back/Bi, Evening HIIT, clean meals [98 points]
JAN5: 197.0 lbs... Morning HIIT, clean meals, massive cheat in evening (-1) [97 points]
JAN6: 201.0 lbs... Mostly clean meals, massive cheat in afternoon (-1) [96 points]
JAN7: 204.0 lbs... Morning HIIT, mostly clean meals, cheat in evening (-1) [95 points]
JAN8: 202.5 lbs... Clean meals, no cheats [95 points]
JAN9: 199.0 lbs... Morning HIIT, clean meals, no cheats [95 points]
JAN10: 198.5 lbs... Morning HIIT, evening HIIT, clean meals, no cheats [95 points]
JAN11: 198.0 lbs... Morning HIIT, clean meals, cheat in evening (-1) [94 points]
JAN12: 198.0 lbs... Mostly clean meals, cheat in evening (-1) [94 point]
JAN13: 198.5 lbs... Clean meals, no cheats [94 points]
JAN14: 197.5 lbs... Morning HIIT, clean meals, no cheats [94 points]
.
. Travel (Singpore/Malaysia, tried eating clean, managed a few workouts) -6 [88 points]
.
JAN21: 202.5 lbs... Afternoon HIIT, mostly clean meals, no cheats [88 points]
JAN22: 200.0 lbs... Morning HIIT, clean meals, no cheats [88 points]
JAN23: 199.5 lbs... Morning HIIT, clean meals, no cheats [88 points]
JAN24: 200.0 lbs... Morning HIIT, clean meals, evening cheat (-1) [87 points]
JAN25: 200.5 lbs... Morning HIIT, clean meals, evening cheat (-1) [86 points]
.
. Travel (again), no workout, two big cheat days (-4) [82 points]
.
JAN29: 202.5 lbs... Morning HIIT, clean meals, no cheats [82 points]
JAN30: 200.5 lbs... Morning HIIT, clean meals, no cheats [82 points]
JAN31: 198.5 lbs... Morning HIIT, clean meals, no cheats [82 points]

82 points.
February going to be better!

Im in...just what I need after the christmas period

GOAL: Cutting


COMMENT: I want to loose at least 4pounds and reduce body fat


WORKOUT SCHEDULE
Monday: Running at least 30 mins, Weight training: back & Bi's
Tuesday: Rest Day
Wednesday: HIIT (starting 14mins 30sec/1:30)
Thursday: Running at least 30 mins, Weight training: Legs & Shoulders
Friday: Rest Day
Saturday: Rest Day
Sunday: Running at least 30 mins, Weight training: Chets & Tri's

MEAL SCHEDULE
At least Six meals per day, one cheat meal per week, If needed, no Alcohol


STARTING STATS all relaxed
WEIGHT: 161
BODY FAT: 12%
ARMS: 11.6
CALVES: 14.6
CHEST: 35.4
FOREARMS: 10.5
HIPS: 36.5
THIGHS: 21.5
WAIST: 31.1


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


DAILY LOG

JAN 1: Scheduled Rest Day, Missed one meal, as really overdid it last night = 99points
JAN 2: HIIT Completed, all meals eaten = 99points

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 Rest or Cardio - Body Attack
Day3 Back and Biceps
Day4 Cardio - Body attack, Body Step
Day5 Legs
Day6 Shoulders
Day7 Rest or Cardio - Body Attack

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. Two cheat meals per week, Site will be updated 3 - 4 times a week.

STARTING STATS 15/01/2008
WEIGHT: 85.5 KG
BODY FAT: 16.1 (Measured using an electric scale so probably not that accurate)
Bicep relaxed R 33
Bicep flexed R 39.5
Chest 102
waist 89
Hips 108
Thigh 65.5
NOTE: All measurements are in CM not Inches


Jan 01: Rest day gym closed.
[100 Points]

Jan 02: Legs training, diet was OK.
[100 Points]

Jan 03: Shoulders training, diet was OK I had a cheat meal here however.
[100 Points]

Jan 04: Was supposed to do some cardio but I didnt. I also had an unscheduled cheat meal overall crap day and I didnt even update this log :( -3 points.
[97 Points]

Jan 05: Cardio - body Attack.
[97 Points]

Jan 06: Chest training, diet is OK.
[97 Points]

Jan 07: Cardio - Body Attack.
[97 Points]

Jan 08: Slight change in workout did legs today instead of back and bi.
[97 Points]

Jan 09: Cardio day (Body Attack).
[97 Points]

Jan 10: Back and Biceps training, diet was bad - 1 point.
[96 Points]

Jan 11: Shoulders training.
[96 Points]

Jan 12: I did 2 classes today, Step and Attack, I was pleased with the instructor's comment on how well I did in the step class :)
[96 Points]

Jan 13: Chest and Triceps training this morning was OK, however I will take off 1 point for not sticking to my diet. I have been pushing heavy and doing 5 sets of 6 I dropped the weight and aimed for 4 sets of 12. I was surprised by how much I had to drop the weight by to get to 12 reps (almost 30%).
[95 Points]

Jan 14: Cardio (Body Attack).
[95 Points]

Jan 15: Legs training, didnt stick to my diet and over ate so thats a - 1 point.
[94 Points]

Jan 16: Back and Biceps training.
[94 Points]

Jan 17: Cardio day (Body Attack).
[94 Points]

Jan 18: Back and Biceps training.
[94 Points]

Jan 19: Body Attack, however I didnt stick to my diet so - 1 point.
[93 Points]

Jan 20: Chest and triceps training.
[93 Points]

Jan 21: Cardio (Body Attack).
[93 Points]

Jan 22: Leg training day.
[93 Points]

Jan 23: Shoulder training.
[93 Points]

Jan 24: It was too hot to do cardio, and the main studio in at the gym is being refurbished so I would have had to go to studio 2 which is smaller more crowded and has no ventilation what so ever. I ended up doing back and biceps instead.
[93 Points]

Jan 25: I had my first PT session with a French instructor who studied in Germany. I asked him to teach me how to do Olympic lifts. We started the sessions by doing squats, then Sumo DL, then normal DL, then DL with the weight from aprox knee hight, then tried front squats and thats when I hit a wall as I just couldn't due them due to elbow,wrist, shoulder flexibility. I couldn't place the bar on my shoulders and it was really hurting my wrist and almost crushed my adams apple. Anyway we moved along and ended up doing them with cross hands instead. I also did some plyos (jumping from a box into a squat position and squat jumps). Overall it was interesting session and was good to get a technique check on squats and DL.
[93 Points]

Jan 26: Cardio day with Body attack and body balance for a bit of stretching and flexibility work.
[93 Points]

Jan 27: Chest and tri training.
[93 Points]

Jan 28: Leg training.
[93 Points]

Jan 29: Second Pt session today, started by doing squats, then moved to standing military press, then just snatching the bar up above my head, then squats with bar up in the air . After that we went on DL, DL with a shrug, DL with a shrug and an elbow bent, then went onto a DL, shrug, bent elbow, and a snatch. We concluded the session by doing squats and lower abs work.

We have a free RPM (stationary bike) class until the end of the month (normally $5 a class) so I tried one and although its a lot of fun, my backside is sore today from the uncomfortable seat:(.
[93 Points]

Jan 30: Shoulders training.
[93 Points]

Jan 31: Back and biceps training.
[93 Points]

93 points overall I am quite happy with my training :)

my rules:
stay in cals
do all my exercises
no smoking


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

In 100%. See ya Jan 1

GOAL: Weight loss. Want to be at 232 or below by April 2, which would put me at 100 pounds lost in a year.

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). 85 in December's (http://forums.johnstonefitness.com/showpost.php?p=547128&postcount=3).

WORKOUT SCHEDULE
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: Weight training, then 30 minutes of cardio.

Sunday: 60 minutes of cardio.

Monday: Weight training, then 30 minutes of cardio.

Tuesday: 60 minutes of cardio.

Wednesday: Weight training, then 30 minutes of cardio.

Thursday: Weight training, then 30 minutes of cardio.

Friday: 60 minutes of cardio.

My weight training splits are legs, chest-triceps, biceps-shoulders and lower-upper back.

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 (taken Jan. 2)
WEIGHT: 244 pounds
BODY FAT: 20 percent
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
Jan. 1: Walked 50 minutes around a local school track because the gym was closed for New Year's Day. What kind of gym closes on New Year's Day? Kept under my calorie limit. 100 points.
Jan. 2: Biceps-shoulders, then 30 minutes of cardio. Kept under my calorie limit. 100 points.
Jan. 3: Legs, then 30 minutes of cardio. Kept under my calorie limit. 100 points.
Jan. 4: Couldn't make it to gym. That's my day off for this week. Kept under my calorie limit. 100 points.
Jan. 5: Chest-triceps, then 30 minutes of cardio. Had my cheat meal. 100 points.
Jan. 6: 30 minutes of cardio. I had to cut my session short because I broke my damn glasses and had to go try to get them replaced. I panicked afterward and ate a bunch of crap, but I came to my senses fairly quickly and managed to keep under my calorie limit. My macros, however, are another story. Still ... 100 points.
Jan. 7: Couldn't make it to the gym. That's my day off this week. I count "weeks" as ending on Sunday, by the way, so if I miss another day before then, that's a point. Kept way under my calorie limit - I really need to remember to eat more sometimes. 100 points.
Jan. 8: Upper and lower back, then 30 minutes of cardio. Kept under my calorie limit. 100 points.
Jan. 9: 60 minutes of cardio. Kept under my calorie limit. 100 points.
Jan. 10: Biceps and shoulders, then 30 minutes of cardio. Kept under my calorie limit. 100 points.
Jan. 11: 60 minutes of cardio. Was scared I wouldn't make it to the gym but I did. Kept under my calorie limit, somehow, but it was closer than I'd like. 100 points.
Jan. 12: Legs, then 30 minutes of cardio. Had my cheat meal. 100 points.
Jan. 13: 60 minutes of cardio. Probably went over my calorie limit. Didn't count, really. 99 points.
Jan. 14: Chest-triceps, then 30 minutes of cardio. Kept under my calorie limit. 99 points.
Jan. 15: Lower and upper back, then 30 minutes of cardio. Kept under my calorie limit. 99 points.
Jan. 16: 60 minutes of cardio. Kept under my calorie limit. 99 points.
Jan. 17: Biceps-shoulders, then 30 minutes of cardio. Kept under my calorie limit. 99 points.
Jan. 18: 60 minutes of cardio. Kept under my calorie limit. 99 points.
Jan. 19: Legs, then 30 minutes of cardio. Had my cheat meal. 99 points.
Jan. 20: 60 minutes of cardio. Didn't do well with the calorie limit. 98 points.
Jan. 21: Chest-triceps, then 30 minutes of cardio. Kept under my calorie limit. 98 points.
Jan. 22: Lower and upper back, then 30 minutes of cardio. Kept under my calorie limit. 98 points.
Jan. 23: 60 minutes of cardio. Kept under my calorie limit. 98 points.
Jan. 24: Took my first day off since Jan. 7. Didn't fool with counting calories - I need a bit of a break from all this. Still, that's a point. 97 points.
Jan. 25: Biceps-shoulders. No time for cardio afterward. Didn't fool with counting calories. That's gonna be a theme for a while. I'm just kinda fed up with all this and tired of kicking myself every time I screw up. I'm gonna keep working out and I'm gonna definitely not go out of my way to screw up, but I'm not gonna sweat it because I wanna eat a cookie or two or three or four in the morning. That's a point. 96 points.
Jan. 26: Legs, then 30 minutes of cardio. Ate my cheat meal. 96 points.
Jan. 27: 60 minutes of cardio. Kept under my calorie limit. 96 points.
Jan. 28: Had to take a day off. Didn't count calories. 95 points.
Jan. 29: Chest-triceps. Probably went over my calorie limit. 94 points.
Jan. 30: Upper and lower back. Kept under my calorie limit. 94 points.
Jan. 31: 60 minutes of cardio. Kept under my calorie limit. 94 points.

Well I'm in.

GOAL: Lose as much fat as possible healthily.

My guidelines are:

1) No soft drinks or chocolate/drinks.
2) No chips!(yes, this deserves a bullet point of itself.
3) Continue to improve my diet throughout the month and stick to it.
4) Continue to refine my workout routine and stick to it.
5) Only allow myself 1 cheat meal a week.
6) Drink plenty of water.

DAILY LOG
1st Jan:

I'm in, January 1st seems like a good time time to kick christmas to the curb and get back to normal and this should help me with that.

GOAL: Drop 10 lbs. of fat, drink 90 oz of water/day, stick to planned meals, take my multi daily.

WORKOUT SCHEDULE
Monday: Cardio, 15-20 mins (aerobic, fasted) (AM); Weight training: Legs (PM)
Tuesday: Cardio, 30 mins (aerobic, fasted) (AM)
Wednesday: Cardio, 15-20 mins (aerobic, fasted) (AM); Weight training: Back/Biceps (PM)
Thursday: Cardio, 30 mins (aerobic, fasted) (AM)
Friday: Cardio, 15-20 mins (aerobic, fasted) (AM); Weight training: Chest/Shoulders/Triceps (PM)
Saturday: Cardio, 30 mins (aerobic, fasted) (AM)
Sunday: Day of Rest

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

STARTING STATS
WEIGHT: 212.6
BODY FAT: 25
NECK: 17
ABS: 40.25
R. BICEP: 14.75
R. THIGH: 255.75
FOREARM: 12

END STATS
WEIGHT:
BODY FAT:
NECK:
ABS:
R. BICEP:
R. THIGH:
FOREARM:

DAILY LOG
JAN 1: 30 minutes on treadmill. 2100 cals. I did not get all of my water in. Daily vitamin [100-1=99 pts]
JAN 2: Leg day, 30 minutes on bike, 2000 cals, 96 oz of water. [99 pts]
JAN 3: 30 minutes jumping rope, 2010 Cals, 96oz of water, daily vitamin. [99 pts]
JAN 4: Back/Biceps, 2000 cals, daily vitamin, 100 oz water[99 pts]
JAN 5: Treadmill, 2750 cals, daily vitamin, 64 oz water. An unplanned gathering with family at the cheesecake factory for lunch put my calories higher than planned for the day. [99-2=97 pts]
JAN 6: Day off, 2000 cals, daily vitamin, 90 oz water. [97 pts]
JAN 7: Leg day, 30 minutes on treadmill, 2300 cals (had an unplanned snack of trailmix), 96 oz of water.[97-1=96 pts]
JAN 8: jumped rope, 2000 cals, 90 oz of water.[96 pts]
JAN 9: back/biceps, 2150 cals, 96 oz of water.[96 pts]
JAN 10: bike, 2500 cals, 96 oz of water.[96-1=95 pts]
JAN 11: chest/shoulders/tris, 2075 cals, 90 oz water.[95 pts]
JAN 12: treadmill, 2065 cals, 94 oz water.[95 pts]
JAN 13: Off, 1950 cals, 96 oz water.[95 pts]

Choppie’s January 100 Challenge


GOAL: Cutting


COMMENT: I want to lose about four pounds, keep to my regular workout schedule, and stay strong through the whole month.


WORKOUT SCHEDULE:
Monday: weight training, HIIT
Tuesday: 30 – 60 min swim or cardio, 30 – 60 min run
Wednesday: weight training, HIIT
Thursday: 30 – 60 min swim or cardio, 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.

I won't be able to swim again til the middle of January. I will substitute spinning or another cardio for swimming. 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.

My major focus will be on continued intensity through the whole of the month. I tend to start off strongly, and taper out as the month progresses. I also don't want to lose any points for not updating this month!

I can drink: el husbando's birthday, socially once per week if it's a special event. No other time.


Addenda:
A few minor changes (Jan 3): double workouts on Tuesdays and Thursdays are optional. Why? I feel it's a little much right now. My knees and back are a little cranky, and since my first big event of the spring (duathlon) is four months away, I feel like I can focus more on lifting and running right now without compromising myself. Plus, I don't feel like I have my nutrition quite right at the moment. So, do it if I want, don't sweat it if my body says no. I have added some extra pushups and situps on MWF because... because I want to.

The two drinking days of the months are: el husbando's birthday (I will have to drive us home) and the 25th. No other time.


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


DAILY LOG:
JAN 1: this is a day off for finishing holiday food, watching the Rose Bowl, and relaxing with my family. it will apparently include at least two trips outside to shovel, as we are expecting 10 inches. tomorrow is the return to Bidness As Usual. [100]
JAN 2: workouts done, 100% food compliance [100]
JAN 3: workout done, 1 non-compliant meal (on plan) [100]
JAN 4: workouts done, 1 non-compliant meal (yum). need to focus on compliance to make it a week with 90% compliance [100]
JAN 5: today has definitely been a poor one. i was incredibly exhausted this morning - no idea why. i went to the gym before work as usual, and ended up walking on the 'mill for five minutes and getting in the shower. i had nothing in my tank. i had a cranky half-day at work, came home, and got right in bed with a wicked headache for a few hours. i'm back on meal plan since waking, although my nap resulted in a long stretch without eating. i certainly wouldn't count today's walk as my run. i'll run tomorrow, and hopefully get feeling better asap. [100]
JAN 6: didn't run. still feeling low. headachy and tired. taking my point and hoping for a better day tomorrow. [99]
JAN 7: workouts done, meals good [99]
JAN 8: workout done, meals good [99]
JAN 9: overslept and picked up a croissant on my way in to work :o, workouts done, other meals good [98] oh, and i had a beer last night :eek: [97]
JAN 9: i might have missed my workout, had two beers and two slices of pizza. fuckity fuck fuck self-sabotaging idiot. :bang: i hate me. [94]
JAN 10: workouts done, meals good, ate a chocolate covered graham cracker at work [93]

JAN 16: mmm. clawing back from el husbando's birthday weekend run amok.

JAN 19: schwow. it would be harder to come up with a more epic fuckup than i managed over the past few days. i started with el husbando's lovely birthday meal and fell face-first into a week of terrible eating. binging and not exercising and not eating my meals. to quote the inimitable jko, "i suck at life." hard. let's see: that's six days of not working out, plus six days of eating shite, let's take off 12 points. i suck, i suck, i suck. [81]
JAN 19: meals good, run done, [81]

Foley - "100 Challenge" post


GOAL: Consistency


COMMENT: I want to eat around maintenance, and see if I can swap some fat for muscle in the process.


MY RULES:
No missed workouts.
No random cheating.
Minimum 8 hours sleep per day.
Minimum 4 litres of water per day.
Study for 1 hour per day. (on days that I do not work)


WORKOUT SCHEDULE
Mastover's Breathing Squat Workout - start on Jan 7th


MEAL SCHEDULE
Eat every 2-3 hours
1 cheat meal per week
3200 calories


STARTING STATS
WEIGHT: 196lbs
BODY FAT: Soon
ARMS: 13.5"
CALVES: 16"
CHEST: 37.5"
FOREARMS: 11.5"
HIPS: 39"
THIGHS: 25"
WAIST: 32.5"
ABDOMEN: 34.5


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


DAILY LOG

JAN 1
Everything spot on.
[100 POINTS]

JAN 2
Everything spot on.
[100 POINTS]

JAN 3
Everything spot on.
[100 POINTS]

JAN 4
Everything spot on.
[100 POINTS]

JAN 5
Everything spot on.
[100 POINTS]

JAN 6
Everything spot on.
[100 POINTS]

JAN 7
Great workout. Everything spot on.
[100 POINTS]

JAN 8
Everything spot on.
[100 POINTS]

JAN 9
Great workout. Everything spot on.
[100 POINTS]

JAN 10
Everything spot on.
[100 POINTS]

JAN 11
Great workout. Everything spot on.
[100 POINTS]

JAN 12
Took my first cheat meal this challenge. Everything spot on.
[100 POINTS]

JAN 13
Everything spot on.
[100 POINTS]

JAN 14
Great workout. Everything spot on.
[100 POINTS]

JAN 15
Everything spot on.
[100 POINTS]

JAN 16
Great workout. Everything spot on. Starting to feel rough.
[100 POINTS]

JAN 17
Worked a load of overtime, didn't have any food for my break so had a McDonald's. Oh, plus I feel like shit. :|
[99 POINTS]

I ain't getting any better, I haven't been eating properly and I will give this challenge up for this month. Once I get better I will be back to my normal, clean, diet.

Goal: Lower body fat %

As of December 14th:
Height: 5' 10"
Weight: 160.6 lbs
Body fat: ~18% ?

Daily Log

Jan 1: 45 min cardio, 6 meals as scheduled. 100 pts
Jan 2: 45 min cardio, 6 meals, & weight training. 100 pts.
Jan 3: 100 pts
Jan 4: missed workout, 99 pts
Jan 5: missed cardio & workout, 97 pts
Jan 6: missed cardio & workout, 95 pts
Jan 7: missed cardio & workout, 93 pts
Jan 8: missed workout, missed 4 meals, unscheduled cheat meal, 87 pts
Jan 9: 87 pts
Jan 10: 87 pts
Jan 11: 87 pts
Jan 12: 87 pts
Jan 13: 87 pts
Jan 14: 87 pts
Jan 15: 87 pts
Jan 16: 87 pts
Jan 17: 87 pts
Jan 18: 87 pts
Jan 19: Unscheduled cheat meal, 86 pts
Jan 20: 86 pts
Jan 21: 86 pts
Jan 22: 86 pts
Jan 23: 86 pts
Jan 24: 86 pts
Jan 25: 86 pts
Jan 26: 86 pts
Jan 27: 86 pts
Jan 28: 86 pts
Jan 29: 86 pts
Jan 30: missed one meal, 85 pts
Jan 31: 85 pts

Ending weight: 145.6 lbs
Body fat: ~12-13% ?

Dwade1109's "100 Challenge" post


GOAL: Improve Strength, Vertical Leap, Cardiovascular Fitness, Flexibility


COMMENT: My goal is improve my strength across the board, to improve my vertical leap (so that I can finally dunk), and to increase my CV fitness for my own health.

RULES:
1) Post here everyday
2) Post in my blog everyday
3) Make very workout
4) Make every meal
5) Max 1 Hour Internet/day
6) Study at least 1 hour/day for test
7) Stretch 15 min/day



WORKOUT SCHEDULE
Varies day to day and I will look at my January Schedule and map out dates before January 1st


MEAL SCHEDULE
Six meals per day, 1 cheat a week, max 2 small desserts a week (not too concerned about weight gain)


STARTING STATS(Nov 7th 2007)
WEIGHT: 175 pounds
BODY FAT: 11.9%
Pushup Test: 19
V02 Max: 50
SitandReach: 9.5


END STATS(Jan 31 2008)
WEIGHT:
BODY FAT:
Pushup Test:
VO2 Max:
SitandReach:


DAILY LOG

I've been exercising infrequently the last few months, seldom getting in more than 2 sessions a week. Rather than setting goals that make it easy to fail, I'm aiming for some very simple goals that should be achievable as well as setting the foundation for the rest of the year.

Objective:
Return to regular training sessions.

Training:
Minimum of 4 sessions per week, any mix of :
weights,
cardio with a minimum of 30min running or rowing,
stretching/yogaDiet:
No formal diet for January. Calorie counting, Keep track of everything consumed with Fitday. I'll worry about a formal diet later.

Weight:
My goal for the year is to get down to 95kg or less from 109kg (Been having a good festive season). I know that just by stepping up my training frequency and keeping track of the calories, my weight will go down to 104kg very quickly. Then it will get more difficult. Weight is not the specific focus for January.

Should however be below 105kg by the end of the month.

Edit. (5.01.08) I'm not going track calorie counting in the log. It's still important but has to be done every day but no need to explicitly document it. If I slip, it's a point off and I'll document that.

==================================================
==================================================
Daily Log

Total Points : 88
W. 30 January 2008 [0 , 88]: No workout today
T. 29 January 2008 [0, 88]: No workout today
M. 28 January 2008 [-8, 88]: Yoga stretch workout, 30' aerobic workout

Fell off the wagon last week, only 2 workouts (-2), missed 4 updates (-4), missed 2 days counting (-2)

S. 27 January 2008 - missed update, Fitness workout
S. 26 January 2008 - missed update, no calorie counting
F. 25 January 2008 - missed update,
T. 24 January 2008 - missed update,
W. 23 January 2008 [0/96]: No workout today
T. 22 January 2008 [0/96]: No workout today
M. 21 January 2008 [0/96]: Stationary Rowing 30'

S. 20 January 2008 [0/96] Aerobic 60' treadmill
S. 19 January 2008 [0/96] Gym light fitness session
F. 18 January 2008 [-4/96] Treadmill 30', missed 2 updates,
workout target for week looks bad
T. 17 January 2008 - missed update, no calorie counting
W. 16 January 2008 - missed update, no calorie counting
T. 15 January 2008 [0/100]: No workout today
M. 14 January 2008 [0/100]: No workout today

// 5 workouts in wk 2!
S. 13 January 2008 [0/100]: Aerobics ... Treadmill 60' cardio
S. 12 January 2008 [0/100]: Gym Weights Session
F. 11 January 2008 [0/100]: No workout today
T. 10 January 2008 [0/100]: Gym Weights Session
W. 9 January 2008 [0/100]: No workout today
T. 8 January 2008 [0/100]: No workout today
M. 7 January 2008 [0/100]:Weight Training: ... Upper body workout, Stretch/yoga

// 5 workouts in wk 1! so far, so good
S. 6 January 2008 [0/100]:Aerobics: ... Treadmill 36'
S. 5 January 2008 [0/100]: Weight Training: ... Lower body workout
F. 4 January 2008 [0/100]:Nothing today, goofing off
T. 3 January 2008 [0/100]:Stretch/Yoga
W. 2 January 2008 [0/100]:Aerobics: ... Treadmill 30'
T. 1 January 2008 [0/100]:Aerobics: ... Stationary Rowing 30'

GOAL: Conditioning / General Weight Loss


COMMENT: I'm 5'6" and 190 lbs. No particular weight goal, but a visible improvement will gauge my progress


WORKOUT SCHEDULE
Monday: Weight Training - Chest & Triceps
Tuesday: Aerobic Training - Boxing Cardio
Wednesday: Weight Training - Back & Biceps
Thursday: Aerobic Training - Boxing Cardio
Friday: Weight Training - Shoulders & Traps
Saturday: Weight Training - Legs & Abs
Sunday: Aerobic Training - Boxing Cardio


MEAL SCHEDULE
6 meals per day, 2000 calories per day


STARTING STATS
WEIGHT: 190 lbs.
BODY FAT: -
ARMS: 14.25
CALVES: 16.5
CHEST: 41
FOREARMS: 11.75
HIPS: 37
THIGHS: 22.5
WAIST: 40


END STATS
WEIGHT: 181
BODY FAT: Still don't know, but just from posts, I want to say in the low 20's
ARMS: 14.3
CALVES: 16.5
CHEST: 42
FOREARMS: 11.9
HIPS: 36.7
THIGHS: 24 (this increase is because I'm changing the way I measure my legs to be more accurate and consistent)
WAIST: 39.7

DAY 1: Kept meals in check, but couldn't fit in my scheduled run. Off to a disappointing start, but it only gets better from here. (-1) [99 pts]
DAY 2: Kept meals in check, but due to personal circumstances, I didn't have time to workout. Need to keep my head up. (-1) [98 pts]
DAY 22: Personal circumstances sidelined my workouts and posts for a little while, but I am determined to get back on the horse. (-40) [58 pts]
DAY 23: Staying strong. Lifting today was a bit tougher than normal, but pushing through. My biceps are like butter right now. [58 pts]
DAY 24: DOMS sucks. My arms were so fatigued doing my boxing routine today, but I managed to put out a good effort. [58 pts]
DAY 25: Shoulders and traps today were solid. I hope all this soreness goes away before my routine cycles back for the week. [58 pts]
DAY 26: I was a bit lazy today and skipped my workout. I won't even try to give an excuse. (-1) [57 pts]
DAY 27: Fatigue was just too much, I didn't workout today and allowed my body to rest up. (-1) [56 pts]
DAY 28: Missed post, but everything else was all good. (-1) [55 pts]
DAY 29: Worked my abs today, diet is all good. [55 pts]
DAY 30: Finishing out the month with relative consistency. I'm hoping this will continue into February. [55 pts]
DAY 31: The month overall was a bit of a disappointment, but if I can carry the momentum from these past ten days into February, then I will be well on my way. [55 pts]

yes! i'm in again. very simple goal for january is to run every day and to lift 4x/week. 5 pull-ups before the end of the month. and maybe to lose 2 or 3 lbs.

GOAL: Weight loss and general fitness:tu:


COMMENT: I want to reduce my weight to 185lbs; current weight is 240lbs.

:bb:
WORKOUT SCHEDULE
Monday: Elliptical Trainer: 20 mins; Stationary bike, 20 mins (AM); Weights: chest, Abs; Free-hand exercises.
Tuesday: Treadmill: 20 mins; Stationary bike, 30 mins (AM) Weights: Back, Abs; Free-hand exercises.
Wednesday: Elliptical Trainer: 20 mins; Stationary bike, 20 mins (AM); Weights: Biceps,Triceps, Abs; Free-hand exercises.
Thursday: Treadmill: 20 mins; Stationary bike, 30 mins (AM); Weights: Shoulders, Traps, Abs; Free-hand exercises.
Friday: Elliptical Trainer 20 mins; Stationary bike, 20 mins (AM); Weights: Legs, Abs; Free-hand exercises.
Saturday Treadmill: 20 mins; Stationary bike, 30 mins (AM); Weight training: legs, Abs; Free-hand exercises.
Sunday: Rest

MEAL SCHEDULE:eat:
Six meals per day, two of which are protein shakes. Only water and tea to drink, no sodas! limited flour, sugar and salt. Also, no cheat meal until Goal is met.


STARTING STATS:cry:
HEIGHT: 6'
WEIGHT: 240 Pounds
BODY FAT: 25.0%
ARMS: 16.75"
CALVES: 16.5"
CHEST: 46.00"
FOREARMS: 13.0"
HIPS:
THIGHS: 23"
WAIST: 38.0"

Daily Log:
JAN, Starting total: 100 Points
DAY 1: Ate four small meals (healthy food only) and had two protein drinks; additionally, I drank mainly water (six 8oz bottles) and had two cups of tea (black). Completed two workouts: Aerobic, 40 min (AM), weight training, Chest and Abs, 45 min (PM). Ended the day with 100 Points
DAY 2: Started the day off with a health breakfast: 4 hard-boiled egg whites, 1/2 cup of plain oatmeal, 1 cup of hot tea (black), 1/2 small grapefruit, 1 bottle water. Hit the gym and completed 40 min aerobic workout as planned, 1 bottle of water; post workout protein drink (20grams), and 1 animal pak (multi vit). Lunch: 1 slice of veal (only thing available), 1/2 cup of green beans, 1 cup chicken & rice soup, 1 cup of iced tea (no sugar). 1 Protein Drink, 20 grams, Weights: BICEPS/TRICEPS/SHOULDERS, 45 min (PM), Dinner: 1 small slice of Pork Tender Loin, Mixed Veggies, 1 cup Chicken & Rice Soup, 1 cup Iced Tea, 1 bottle water. Evening Protein Drink, 20 grams. Ended day two with 100 Points
DAY 3: Ate 5 healthy meals, two of which were protein drinks (20g each) and 4 bottles of water; completed 40 minute aerobic workout; missed leg and ab workout. Ended the day with 98 points.
DAY 4: Ate 3 smalls meals, and 2 Protein drinks as planned; also, drank 5 bottles of water throughout the day. Completed split workout as planned. Ended the day with 98 Points.
DAY 5: Strated the day off with same breakfast, drank 1 bottle of water; completed 60 Minutes of cardio: 30 Elliptical, and 30 Bike. Lunch: 2 slices of turkey, 1 cup of tomato soup, 1/2 cup slaw, 1/2 cup brocolli, 1 bottle of water. Completed workout as planned, drake five bottles of water throughout the day. Ended the day with 98 Points.
DAY 6: Rest Day. 98 Points.
DAY 7: Ate all scheduled meals...portion sizes are getting smaller, drinking more bottled water...today I've had 8 8oz Bottles and two Protein Drinks. Have dropped 7lbs. Current weight this morning was 233lbs...I believe a lot of this has to do with emptying out my stomach and water. All in all, I'm beginning to feel better...more energy. ended the day with 98 Points.

GOAL: Weight loss, healthier eating, adoption of a fitness-based lifestyle.

COMMENT: I have become ridiculously fat, gaining about 30 lbs since I last exercised. It is time to tackle this weight once and for all. I am going to stick to a very strict program over January in order to track the progress I am able to achieve.

WORKOUT SCHEDULE
Monday: Stationary bike, 30 mins (aerobic, fasted) (AM); Weight training: shoulders & traps (PM)
Tuesday: Swimming, 1 Hour (PM)
Wednesday: Stationary bike, 30 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Thursday: Stationary bike, 30 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
Friday: Stationary bike, 30 mins (aerobic, fasted) (AM);
Saturday Stationary bike, 30 mins (aerobic, fasted) (AM);
Sunday: Stationary bike, 30 mins (aerobic, fasted) (AM); Weight training: legs (PM)


MEAL SCHEDULE
Three meals, two protein shakes per day. No cheat meals in January. Only drinking water.


STARTING STATS
WEIGHT: 207 pounds
BODY FAT: ?
ARMS: 13.25"
CALVES: 17.25"
CHEST: 40.25"
FOREARMS: 11"
HIPS: 42.5"
THIGHS: 26.5"
WAIST: 40.25"


END STATS
WEIGHT: 196 pounds
BODY FAT: ?
ARMS: 13.75"
CALVES: 16.5"
CHEST: 39.25"
FOREARMS: 11"
HIPS: 41"
THIGHS: 25"
WAIST: 37.25"


DAILY LOG
JAN 1: Perfect day! Eating was 100%, I biked for 30 minutes, and worked out chest & triceps.
-0 points [100 points]

JAN 2: Another perfect day! I biked for 30 minutes in the morning. I was pretty tired today, so I'm going to get more sleep tonight and hit the bike again tomorrow a.m.
-0 points [100 points]

JAN 3: I was well-rested after going to bed at 11:00 yesterday night. I biked for 30 minutes in the morning, and I exercised back & biceps in the evening. I was up pretty late getting some material together for a job interview, so I'm going to do my cardio later in the day tomorrow.
-0 points [100 points]

JAN 4: I biked this evening, my first time in a non-fasted state. I feel like I had more energy, which I guess isn't that surprising. I was able to travel a further distance in the same 30:00, so that's good. Whenever I can do it consistently under 30:00 I'll bump up a difficulty level. Otherwise, I'm feeling pretty sore from my workouts earlier in the week, but it feels good!
-0 points [100 points]

JAN 5: I got my cardio in this morning, which felt good. I was just under 30:00 on the bike. I'm going to do it again tomorrow morning, and then tackle legs in the evening.
-0 points [100 points]

JAN 6: Cardio in the morning, leg workout in the evening. Damn, leg workouts are brutal. I can't wait until I'm stronger and they're not so bad!
-0 points [100 points]

JAN 7: Day 7 in the books. Shoulders / traps, along with 30 mins on the bike.
-0 points [100 points]

JAN 8: It's now the start of Week 2, and today was a success. I biked in the morning, and I unexpectedly signed up for swimming lessons in the evening. It's something I've wanted to do for a while, so I got an hour of swimming in. I worked chest and triceps late in the night, though I might need to switch up my schedule to account for this swimming, since it's pretty tough on the arms. All meals eaten as planned, though I may need to slightly up my calories as this goes on. I'm eating about 1900 right now, but my weight this morning was 202.5 - I want to make sure I'm not losing too much.
-0 points [100 points]

JAN 9: Did 32.5 mins on the bike today, I'm going to increase it by 2.5 minutes per week until I'm doing 45 minute sessions. The bike was tough today, I think because I'm still recovering from the swimming leg workout.
-0 points [100 points]

JAN 10: I had to combine weights and cardio today, so I did back & biceps first and then did 32.5 mins on the bike. Eating was on point.
-0 points [100 points]

========
Note: my internet cut out when updating on Jan. 27, and I somehow lost 15 days worth of posts. I've rebuilt them below based on my training logs, but my commentary is absent. Oh well, I tend to type too much anyway :)
========
JAN 11: Biked 32.5 minutes today, eating on point.
-0 points [100 points]

JAN 12: Biked 32.5 minutes, eating on point.
-0 points [100 points]

JAN 13: Biked 32.5 minutes, exercised legs, eating on point.
-0 points [100 points]

JAN 14: Biked 32.5 minutes, exercised traps and shoulders, eating on point.
-0 points [100 points]

JAN 15: No biking, as I swam for an hour tonight instead. Went out for dinner with a friend for his birthday, lost one point for cheating.
-1 point [99 points]

JAN 16: Biked 35 minutes (adding 2.5 minutes every week), exercised chest & triceps, eating on point.
-0 points [99 points]

JAN 17: Biked 35 minutes this morning, exercised back & biceps, eating on point.
-0 points [99 points]

JAN 18: Biked 35 minutes, eating on point.
-0 points [99 points]

JAN 19: Biked 35 minutes, parents were in town and I went out for dinner with them, minus one point.
-1 point [98 points]

JAN 20: Biked 35 minutes, exercised legs, eating on point.
-0 points [98 points]

JAN 21: Biked 35 minutes, exercised traps and shoulders, eating on point.
-0 points [98 points]

JAN 22: Biked 37.5 minutes instead of swimming, had to skip it due to a death in the family, funeral tomorrow out of town.
-0 points [98 points]

JAN 23: Did not exercise, minus one point. I ate as well as I could given the funeral today, so I'm only deducting the point for the missed workout, and chalking the rest up to extenuating circumstances.
-1 point [97 points]

JAN 24: Biked 37.5 minutes, exercised chest & triceps, eating on point.
-0 points [97 points]

JAN 25: Biked 37.5 minutes, exercised back & biceps in order to get back on track, eating on point.
-0 points [97 points]

JAN 26: Did 37.5 minutes on the bike today, eating was on point.
-0 points [97 points]
=======

JAN 27: Did 37.5 minutes on the bike this morning, and then helped my brother move, which was quite physical! I exercised legs this evening and used the heaviest weights I could manage - I think I'll feel it tomorrow, as it was very tough.
-0 points [97 points]

JAN 28: I biked 37.5 minutes this morning, and I exercised traps and shoulders this evening. My shoulders are very underdeveloped, and the exercises seem ineffective - like there's no muscle to even target. They'll take a long time to build up. My legs don't feel nearly as stiff as I thought they would, which means I need to go heavier next time! I'm back at swimming tomorrow, but I'm also going to bike in the morning.
-0 points [97 points]

JAN 29: I biked for 40 minutes today, and I swam for an hour this evening. I was pretty tired when swimming, so the bike may have been a mistake! We'll see if I do it and next week.
-0 points [97 points]

JAN 30: I biked for 40 minutes today, and I exercised chest and triceps this evening.
-0 points [97 points]

JAN 31: Perfect day today! I biked for 40 minutes, and I exercised back and biceps in the evening. That marks the end of the January portion of this challenge, and I'm happy with my results so far. On to February! I'll weigh myself and take my measurements tomorrow morning, to keep everything consistent.
-0 points [97 points]
==========

CONCLUSION: 11 lbs lost, 0.5" gained on arms, 1.5" lost on hips, 3" lost on waist, 1" lost on thighs, 0.75" lost on calves.

Continued in the February Challenge (http://forums.johnstonefitness.com/showthread.php?p=566533#post566533)!

GOAL: Cutting


COMMENT: I want to begin regular exercise again (pushups/situps, begin weightlifting and doing cardo again if the gym in the area opens). Reduce my body by 1-2% and lose 4lbs. I also want to start eating healthy again eating 2100 Calories per day)


WORKOUT SCHEDULE
Monday: 30 minute run, pushups and situps.
Wednesday: 30 minute run.
Friday: 30 minute run, pushups and situps.


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


STARTING STATS: (Measured 11/01/08)
WEIGHT: 180.6lbs
BODY FAT: 16.5%

END STATS
WEIGHT:
BODY FAT:


DAILY LOG:

Day 1 : Ate well today, finally getting up and starting again is nice. Looking forward to a month and beyond of tasty healthy eating. Love the fact that our new Foreman grill can grill salmon so nicely. 100 pts.

Day 2 : Ate well. 100pts

Day 3: Ate fine again, but missed posting. No excuse. Also minus a point for not running. I should have better evaluated what was likely when I made my first post. I am not particularly comfortable running around this area of London at night, especially since I still look the wrong way when crossing the street here. I am knocking off another point for adjusting my weekly goals. 97 pts

Day 4: Ate fine, had a cheat meal of grilled chicken and fries. Very nice but missed posting for no good reason. 96 pts

Day 5: Ate fine but had some beers with JJliu's friend from out of town. Looking forward to next week.. hoping that the calipers and scale arrive. 95 pts

Day 6 : Ate good. Forgot to update 94 pts

Day 7 : Calories good. No exercise. 93 pts

Day 8 : good. perhaps i can actually jog tomorrow 93 pts

Day 9 : Good, actually went for a couple jogs today. Scale arrived. Still waiting on other eq. Going to check if the gym has opened up on friday. 93 pts.

Day 10 : Everything was good except forgot to post. Calipers arrived. woot woot 92 pts

Day 11 : cheat meal, but so healthy, made prawn curry. 92 pts

Day 12: Good eating, calipers and scale here. Looking forward to the gym opening up soon! 92 pts

Day 13 : Eating is starting to go very well, have figured out a lot of new recipes which we hope to start posting soon. 92 pts.

Day 14 : Everything was good, managed to run home from bus stop and run to the grocery store. 92 pts

Day 15 : oops, forgot to post 91 pts

Day 16 : good good good. 91 pts.

Day 17 : good eatin', had prawn curry again. 91 pts.

Day 18: had a nice cheat meal of pizza and a sundae.. woo, things are picking up, thought apparently the gym isnt opening until mid feb. blah but will start incorporating more weightless exercising.. losing less points these days, good sign! . 91 pts.

Day 19 : Things are really starting to work out.. starting to make healthier and tastier meals and made a medium length job. Next week will try to improve more. 91 pts

Day 20: Had a great cheat meal at my grandmothers. Looking forward to another week of healthy eating and some strength training. Saving up for the gym which should open in mid Feb if all goes well. Will attempt far more stringent goals if this happens. 91 pts

Day 21: Monday went well. Am still eating quite well but getting a bit frustrated that the gym isnt opening.. they said it would be open by mid Jan and now they are saying mid Feb (happy I didnt pay for the advanced membership). Will incorporate more non-weight exercises into my routine. 91 pts

Day 22: Ah tuesday is gone.. getting there. Ate great, some nice lean pork steaks for dinner. Looking forward to next months challenge already.. need to push much,much harder. 91 pts

Day 23: Didnt post. Cheated. 89 pts

Day 24: Had pizza cheat meal. 89 pts.

Day 25: 88 pts.

Day 28: Well.. that was pretty craptacular. -4 84 pts. Things really arent going too badly, but still doing little exercise without the gym open and constantly forgetting to update for some reason. Lots and lots to improve on.

Day 29: Ate healthy. Reflecting on how much different this experience of working out is compared to last year in China. There we had a gym very close by as well as lots of free time and the progress was swift. I am beginning to see how difficult this must be for some people. I am working full time here and trying to study on the side without a gym near to our place and I am not doing the best. Props to all of you out there who are far more efficient than I. I will make it there someday.

Day 31: Missed two updates, ate alright I believe.. a very slow starting month. Developed some good eating habits but exercise just wasnt really there. Look forward to another month. 82 pts.

Hi, I'm new to all of this. :claphigh:

**Note: Metric units used (cm, kg, litre)**

GOAL: Cutting

COMMENT: I think this is the biggest I have been ever...eeek
Mainly I'd like to begin a regular exercise routine and eliminate some bad eating habits I have developed. My goal is to weigh 57kg by May 2008 and to fit into a pair of trousers I have always owned but never really worn comfortably. Currently I cannot even zip them up!

WORKOUT SCHEDULE
Three outside jogs per week
Three gym workouts per week
Be more active in my daily life

MEAL SCHEDULE
Five meals per day
2 Litres of water per day
Eliminate caffeine, green tea ok
Eliminate sugary drinks
Eliminate take out meals
Increase fruit and veg intake

STARTING STATS:
WEIGHT: 70kg
BODY FAT: 33% (using a Tanita scale)
ARMS: 29.5 cm
CALVES: 37 cm
CHEST: 96.5 cm
HIPS: 100.5 cm
THIGHS: 63.5 cm
WAIST: 89 cm

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

DAILY LOG:

WEEK 1- start 100 pt
--------
Jan 1Ate clean today.
[100 pts]
Jan 2Naughty today, 2 sugary drinks and 2 takeout meals. However on the upside I did eat a lot more fruit, 2L of water and did make it to the gym for some cardio work. This is very hard when you are out and about for the day. Will try harder tomorrow.
[96 pts]
Jan 3 Pretty good today, ~3L water, cardio at the gym, healthy food choices at work, however dinner was a blow out - ate too much. Take 2 points off for dinner/dessert.
[94 pts]
Jan 4 Difficult day to be good, my husband and I had a night away at a hotel - hard not to indulge! Had two coffees and no small frequent meals only larger ones and all very rich food.
[91 pts]
Jan 5 Another coffee with breakfast, too much alcohol with friends in the evening. However I did hit the gym for cardio workout. I was happy with that effort considering I never do the gym on a Saturday! Water intake was good.
[89 pts]
Jan 6
Asugary drink and no small meals today. This weekend was blow out. Gee my points have come down so much already. Water intake was down today and drank alcohol with dinner.
[86 pts]
Jan 7 Coffee & muffin and two sugary drinks (deduct 4 points). Fruit and water intake good and ate a healthy dinner. [/COLOR]
[82 pts]

Week 1 results:Total points lost = 18
Happy with my gym efforts, I managed to go three times in the last week. My aim of 3 outside jogs is a bit ambitious at the moment I think. Fitness is way down and because of the extra weight my knees hurt when I run plus its so hot here at the moment! So I'll not aim to go jogging outside, rather I'll stick to cardio at the gym. This week, I'll try to introduce some weights into the routine
Now the food part, not so good. Great some days, really bad others. However I'm happy with my water intake. The overall good thing with this challenge is its making me think about my diet and how I need to be more organised. I'm hopeful my next week will be better especially since I am on holidays and will have a new puppy to keep me moving!!! Not going to be so harsh on the coffee if just one a day but still to deduct points for any sugary drinks. mb79 you are going so well, keep it up!! :)
-------------------------------------

WEEK 2 - start 82 pts
--------
Jan 8 Gym workout first thing, did some cardio and ab work. Good food, water intake and small meals. Only slip up was a bit of cake at afternoon tea at work... damn it! so hard to resist. I'll deduct a 1 pt.
[81 pts]
Jan 9 Today not so good. Sugary drink, large meals, beer after work and no formal exercise plus only drank a litre of water. Deduct 4 pts.
[77 pts]
Jan 10 - Jan 18
Have not updated - but am back. No excuses other than the arrival of an 8 week Lab puppy, Wendy. Have been on holidays and am completely side tracked and besotted by her! :)
Anyhow I will say I'm down to 50 points. I know this is terrible compared to others but I am determined to keep this up and I figure over time it will become easier and I'll learn new habits. Over the last couple of weeks, I have been to the gym and have been eating more fruit however water intake a bit average and due to being on holidays have indulged in wine/beer. On a good note, did introduce some weights into the gym routine this week, felt great! So back in... (if this is allowed).

Jan 19 - start 50 pts
Deduct 4 points. I have no will power... Better water intake but no formal exercise other than lots of playing with puppy.
[46 pts]
Jan 20
Ate well besides a slip up with a biscuit and desert at the in laws. Deduct 2 pts.
[44 pts]
Jan 21
More on track with small frequent meals, good water and fruit. Although had 2 sugary drinks & dinner was take out. Deduct 3 pts.
[41 pts]
Jan 22
oh crap forgot to update. Ate well today, except for the wine in the evening. Deduct 2 pts
[39 pts]
Jan 23
Good diet and water intake. No exercise though. Deduct 1 pt
[38 pts]
Jan 24 - 27
uh oh forgot to post for a few days again! Haven't been feeling the best for a couple of days but woke up feeling much better today. I'd been down to at least 30 pts by now. This must be a record for the lowest number of points lost!!! Anyhow still going to keep trying. I'm hoping I will improve through Feb, I think I need a better plan and something a little more realistic. I hope these next few days at the end will be better.
[30 pts]
Jan 28
Excellent workout - best I've done in ages. Day started off well diet wise but then slipped in the evening. Deduct 1 point.
[29 pts]
Jan 29
30 min power walk outside and finished off with a run up the hill home. Diet was good, other than lunch time. Deduct a 1 pt.
[28 pts]
Jan 30
Gym workout - weights/cardio. 6 meals, ~3L water. Overall a good day.
[28 pts]
Jan 31
Power walk finished with a run. Overall food ok but a junk food snack in afternoon and not enough water. Deduct 2 pts.
[26 pts]

Ok, so 26 pts is pretty crap but I'm happy with my strong finish. This challenge has helped with some of my thinking, I now have an exercise plan. I'm hoping to improve in the Feb challenge. I'll post my measurements over the weekend.

I'm in for this.

GOAL: Consistency with diet.


COMMENT: I'm probably going to fail.


WORKOUT SCHEDULE
Monday: Cardio, 60 mins w/ 5 min cool down
Tuesday: Rest
Wednesday: Cardio, 60 mins w/ 5 min cool down
Thursday: Rest
Friday: Cardio, 60 mins w/ 5 min cool down
Saturday: Rest
Sunday: Cardio, 60 mins w/ 5 min cool down

MEAL SCHEDULE
Three meals per day, zero cheat meals per week.


STARTING STATS
WEIGHT: 192.6 lbs.


END STATS
WEIGHT:



DAILY LOG
Jan 1: Perfect. Chicken fried rice for dinner. [100 pts]
Jan 2: Perfect. Spicy garlic chicken for dinner. [100 pts]
Jan 3: Ate a candy cane (-1). Spicy garlic chicken for dinner. [99 pts]

I'm in for this.

GOAL: No Junk Food, Sweets, Cakes. Lose 10lbs by end of Jan 16-20lbs by end of Feb.
Overall goal of cutting down on sugar and food portions should get me down to my 10lbs.


COMMENT: Hardest part will be updating my Blog/posts


WORKOUT SCHEDULE
Monday: Power Walk, 60 mins or 10,000 steps & 20 Min / ABS /ARMS
Tuesday: Power Walk 60 Mins or 10,000 steps & 20 Min / ABS /BACK
Wednesday: Power Walk 60 Mins or 10,000 steps, 20 Min / ABS /CHEST
Thursday: Power Walk 60 Mins or 10,000 steps 20 Min / ABS /
Friday: Power Walk / Stop Start Jog 60 Mins or 10,000 steps
Saturday: GOLF Pulling Clubs 4 Hours , 20 Min / ABS /ARMS
Sunday: GOLF Pulling Clubs 4 Hours , 20 Min / ABS / Chest

One of these weekend days can be a rest Day if Golf is Rained off (picked at random)

MEAL SCHEDULE
6 Meals Per day (inc 2 Snacks) , Smaller Portions all round :gl:


STARTING STATS
WEIGHT: 184 lbs
WAIST: 34.5


END STATS
WEIGHT:
WAIST:


DAILY LOG
Jan 1:
First Day Walked 1.5 hours around 15000 steps, absolutely beautiful walk through Forest and Parkland, sorted my head out brilliantly. Then 20 Minutes Abs and Back done. Feel a bit sore now but refreshed. Off to the beach with Kids..
All good foods so far.

[ - 0 points = 100 points]

Jan 2:

Walked to work 5000 Steps:- Will have to walk back for another 5000 steps tonight. Going for a Powerwalk on my lunch although weather looks really cold. so this should at least give me 15000 steps today...
Oats for Breakfast would have liked some protien but will have some tuna for Lunch. Yougurt and Fruit for Snacks at 3 hour intervals which gives me 6 Small meals.. Will have a protein evening meal tonight

[ - 0 points (so far) = 100 points]

Jan 3:

Abs/Chest Done
Walked to work (fasted) 7000 steps:- Had Breakfast at work and feel fuller at Luch time usually I would have eaten my lunch by 10am. Did have some Nuts to tie me over but they were Healthly Cashews, and included on my Calories today.
Off for a Lunch time walk then 5000 steps home this evening. Weather still bad so I am not cycling in until it clears... anyway the power walk is good as I get to listen to my inspirational cd's.
Lunch is Mackeral Salad and Yogurt for Pudding.....
Evening meal is Chicken with Vegetables.. Feel a bit tired today as I don't know whether it's the junk food withdrawal. Don't drink Coffee so it's not the caffine..

[ - 0 points (so far) = 100 points]


Jan 4:

Walked over 15000 steps really quickly. about 1.5 hours. Sweated my butt off in the cold but did it.
ABS/ARMS 20 Minutes done. Feally good today, but then again I'm off work and it's Friday....
My Wife has the flu so Hope I don't catch that as I'll be out for a few days if I do.... .
But all done today....

oops !! just had a cheat Meal ,,, Had to join the wife... But hey it is Friday..!!

[ - 1 points (so far) = 99 points]


Jan 5:

Abs/Arms Done. 4 hours Golf pulling trolley then 1 Hour Swim with the Kids.
All meals eaten. Off to bed really tired.... More Golf Sunday 6th very early (Yes!!)

[ - 0 points = 99 points]

Jan 6:
Ok Abs/chest Done 6:00am . Then Almost 5 hours Golf today Pulling Trolley. Off out now for a Walk with the Kids.
Played some good golf. I'm feelin pretty tired after 5 hours.
Back to some Cardio Monday. This should have been a rest day But golf not being too intensive is my rest day. That is why I like it as I'm still getting plenty of exercise for 5 hours walk,,,
Trousers feeling looser after 6 days, Great stuff...!

Feet Up Later to watch the Game on TV... No Junk food in front of it this time!!

oops! Unscheduled Cheat Snack -1 Will burn it off Monday with extra Cardio

[ - 1 points = 98 points]


Jan 7:

10000 Steps done, ABS ARMS DONE , 10 minute Stretch done. Felt tired today, but then again it was back to work.:mad:
[ - 0 points = 98 points]

Jan 8:

10000 Steps done, ABS ARMS DONE. Getting use to these Dumbells Now. Think I need to up the weight a bit. Walked to work in the Cold and Rain and back home again. This is not easy toooo Cold !!
[ - 0 points = 98 points]

Jan 9:

15000 steps Done, Abs, Chest done , 10 Minute Stretch, Ate well today.
Will up the dumbell weights as from tomorrow. Feeling much fitter this week.

[ - 0 points = 98 points]

Jan 10:

Great Today, Went for a Jog (30 Minites in the Rain) Abs, Arms done , 10 Minute Stretch. Have increased the weight on the Dumbells and My Biceps are really sore tonight. Almost Friday and the end of the week but instead of feeling tired. I'm feeling good (except the sore arms)
May have a Cheat meal tomorrow as it's Friday but will see how it goes. Starting to miss not having a good night out on the beer with my pals. Will wait till end of the Month and Celebrate big ... :drool:

[ - 0 points = 98 points]


Jan 11:

Another 30min Jog this morning then ABS/LEGS STRETCH done!!
Feeling great this morning. Fasted until I got to work then Bowl of Porridge Oats for Breakfast. Ran out of Protein drink so will need to buy some tomorrow when I can get to the shops.
Stiff today from Yesterday but managed to finish the sets ok. Can really feel my trousers are loose now. Have NOT been weighed as yet. I will leave that till the end of the Challenge as I will be de motivated if I haven't lost anything. But I can definately see I am leaner so who cares if I don't lose weight as long as I'm leaner , can see some ABS, and the JOWLS are gone!!
Look forward to my Lunch time powerwalks now through the park close to work. so far so good today... Had my cheat meal so - 1 but HEY it's Friday again


[ - 1 points = 97 points]

Jan 12:

REST DAY... Golf Off too Wet!! I was so wacked today but deserve my rest day.

hopefully I'll make it up with some Cardio or a long 5 hours Golf!! But probably a cardio day if it stays wet here!! :bang:



[ - 1 points = 97 points]

Jan 13:

Unscheduled Rest day. No Golf Damm!! Wet and windy, so it's off for the day today.
I'm right back tomorrow... Will work it off with extra Cardio.

[-1 Points = 96 points]


Jan 14:

Tough day getting back after weekend rest but ran to work Morning 30 Minutes and Ran home 30 Minutes. ABS/CHEST/STRETCH ALL DONE 05:30am Felt tired but good.
Sleeping well with all the extra Cardio.,
One of the first Mondays I actually looked forward to. Which is unusual.

[-0 Points = 96 points]

Jan 15:

Weather Still bad here, managed 60 Minute Power walk to work. Abs/ARMS Done,,, Booked for vacation in March so looking to get in Decent shape for the BEACH!!!! give me some incentive and focus.
Still got to walk home this evening in the rain. :mad:

[-0 Points = 96 points]

Jan 16:

Back on the Heavy Dumbells. Jogged to work and walked 5000 steps back. Feeling a bit tired today but can't see myself not doing this each day after the January Challenge.
I'm am doing the weights at home but tempted at the end of the Month to go the GYM not too far from work on my lunch. Doing it in the morning is better as I'm more likely to stick it out.
I could do with going the GYM 3 days a week though. Over half way through now!!

[-0 Points = 96 points]


Jan 17:

another Jog to work 30 Minutes. ABS/ARMS Done. Still in work so will Update Later. Will go for a Power walk at lunch through the Park No rain today, so good... Look forward to the Winter being over.. Walked Home 5000

Jan 18:

Damm unscheduled rest day today. Forced to work from home so no walkiing to Work.
Couldn't even leave the house as too Busy with work, so it's a rest for today and back Saturday.
No golf as it's too Wet so I'll do a run early... It's Cheat Meal Day as it's Friday...

[-1 Points = 95 points]

Jan 19:

Jesus this is getting more difficult !! Did My ARMS/BACK/CHEST today no Cardio wanted to play Golf but the wife has gone on Vacation with Friends so I'm stuck with the Kids... :mad:
Don't worry it's my Golf Vacation in March with My buddies so it's give and take. And anyway I'm enjoying the Peace and quiet!! :claphigh:

So no cardio but managed to lift heavy and eat well. Will run Sunday morning if the Rain stays off.

[-1 Points = 94 points]

Jan 20:

Went for a Nice Early Run this Morning Felt OK. May have not warmed up enough but I didn't have much time.
Feeling really SORE!!! today Back ARMS, Chest so just ABS and Running today. will update later as stil only early...Did some leg work last night, Calfs, quads, Hamstrings,


[-0 Points = 94 points]

Jan 21:

Arms, Shoulders,Chest Done. Eat Good Today. Cardio on Tuesday 22nd


[-0 Points = 94 points]


Jan 22:

Ran to and From Work today 1 Hour Run in total. ABS Done and 10 Minute Stretch
[-0 Points = 94 points]

Jan 23:

Ran to Work and ARMS/Done.. Big problem went to Watch the Game with the guys from work and ended up drunk!!! Big OOOPS Never again... Was a great night but boy I suffered next day

[-3 Points = 91 points]

Jan 24:

Nothing done , Total Rough... Didn't eat much

[-1 = 90 Points ]

Jan 25:

Back into it after the setback... 30 Minutes Jog to and from work.

Still feeling the effects but the cardio did me good. Eat well today.

[-0 = 90 Points]

Jan 26:

Stretch, ABS, ARMS/BACK Done 1 Hour... Then 4 Hours Golf played pulling trolley. Weather much better. Feeling tired end of the week,
Back out for another Golf Day Tomorrow.

[-0 = 90 Points]

Jan 27:

ABS , Stretch done, Chest/Legs Done.

4 Hours Golf played again. Felt good , sleeping well, Beer Gut almost gone!!


[-0 = 90 Points]


Jan 28:

ABS, Stretch

2 x 30 Minutes Run's to and from work. Eat well today. Feeling good today and the run's are getting easier each day. I will continue this after the Month is up.
Can't see how I cannot continue... I feel worse if I don't do anything

[-0 = 90 Points]


Jan 29:

ARMS, CHEST Done, Power walk 1 hour. felt tired today but a lot lighter.

Will do Cardio in the Morning Fasted.

[-0 = 90 Points]


Jan 30:

Stretch ABS/LEGS done. 30 Minutes Fasted Cardio JOG. all ok.
Felt Good Today. all Food OK

[-0 = 90 Points]

Jan 31:


Well it's the last day today so I plan to do Chest/Back/Arms and a 30 Minute Cardio. Weather isn't looking very good outside but I'll do this.
this has been an enjoyable Month and I plan to continue for February. Hardest part was avoiding the Junk Food and Beer (and updating this Blog)

For those thinking about doing this I would recommend it a it makes you focus on your diet and exercise. I would say my diet has not been 100% but I have done some sort of Cardio, Weight Training almost every day of this month which is the main thing. I will get measured over the weekend to post my stats but I estimate about a 6 Pound loss which is short of my 10 pounds but I don't feel like I have over done anything. My Clothes definately feel much much looser. The Jeans I could not wear at Christmas now fit me no problems with lots of give in the waist.

so it's not really about Weight loss it's about FAT LOSS !!!! Of which I have definately lost lots..

the Beer Gut is almost flat...

Good Luck to everyone for Feb.

GOAL: Cutting


COMMENT: I want to begin regular exercise again (light cardio and - begin weightlifting again if the gym in the area opens). Reduce my body by 1-2% and lose 4lbs. I also want to start eating healthy again.


WORKOUT SCHEDULE
Monday: 30 minute run,
Wednesday: 30 minute run.
Friday: 30 minute run



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


STARTING STATS:
WEIGHT: 130.2lbs
BODY FAT: 28.4%


END STATS
WEIGHT:
BODY FAT:


DAILY LOG:

Day 1 (JAN 1st): Ate well including trying to cook everything I ate using my new George Foreman grill (didn't work so well with frozen broccoli - it burned the outside and left the inside freezing cold. 100 pts

Day 2 (JAN 2nd): Attacked by noodles after a terrible day of writing my mid term paper. 99pts

Day 3 (JAN 3rd): Ate fine but forgot to update and didnt exercise blah 98 pts

Day 4 (JAN 4th): Ate fine, had our weekly cheat meal but did not exercise again or update. I hate papers. 96 pts

Day 5 (JAN 5th): Ate well but had drinks with a friend over from Canada.. 95 pts. Looking forward to keeping all my points next week!

Day 6 (Jan 6th): Ate fine but didnt update. 94 pts

Day 7 (Jan 7th): Ate a bit over but finished my massive paper. 93 pts

Day 8 (Jan 8th): Ate 100 calories over my daily...boo...need to figure out how to avoid beer while going to university in london.... 92 pts. sigh.

Day 9 (Jan 9th) The stress of the paper is fading away. The scale arrived today.. still waiting on the calipers and myotape. Ate very well and went for a jog as planned. 92 pts.

Day 10 (Jan 10th) Ate well yesterday and today, had a great cheat meal but forgot to post yesterday, stupid way to loose a point! 91 pts

Day 11 (Jan 11th) Ate well, scale and calipers are here - although the stupid scale does weight in stones even though it was supposed to be in pounds. 91 pts

Day 12th (Jan 12th) All good. 91 pts Looking forward to the gym finally opening!

Day 13th (Jan 13th) hmmm....i guess i didn't update, boo. everything went well. 90 pts

Day 14th (Jan 14th) ah...so I had to go over my calories today, to 1570, which isn't too far away from 1450, and it was pretty clean (smoked salmon and cottage cheese). I tried to cut out carbs from the night meal, but i think i did it too abruptly. Also because Monday's are subway lunches with my friends. I did a good job of factoring that in, however, shouldn't have chosen today to cut carbs...tomorrow, however, looks awesome and yummy, looking forward to returning to the 20:40:40. And yes, recipes soon, I've been making some super good prawn curry with gcandy at 150 cals with 20 g of protein (including coconut milk...just a little). Just to pat myself on the back a little, I walked to school today, so I feel like that 120 cal doesn't really count. But, I am going to deduct it anyway. 89 pts.

Day 15th (Jan 15th): so bad at posting, everything was good, need to be better 88 pts

Day 16th (Jan 16th): everything is going well, gym still not opened yet. Looking forward to eating pizza.... 88 pts.

Day 17th (Jan 17th): good, had cheesecake. planned my entire day around it to stick to the caloric limit....sweet. It was so worth it, but i don't think i'll be doing that again. Never know until you try. 88 pts.

Day 18: (Jan 18th): yummy pizza in my tummy and chocolate fudge sundae yum, this is probably highly innapropriate to post but cheating is super duper good, hurray for cheat meals. 88 pts.

Day 19: (Jan 19th): ate very well and went for a longer run today, really getting into the groove of things. 88 pts

Day 20: Had a very nice second cheat meal. Diet is quite nice these days, next week will incorporate a tiny bit of strength training in prep for the gym that will theoretically open in february. 88 pts

Day 21: Hard, long day at school, never ended but ate properly and did some light exercise. 88pts

Day 22: Ate well for the longest day at school but overshot my calories by 100 or so, not the worst but I can do better. 87 pts.

Day 23: Didnt post. 86 pts

Day 24: Had cheat meal.. mm pizza. 86 pts

Day 25: 85 pts.

Day 28: 81 pts. Eating pretty well still but not doing great on posting. Looking forward to next month again.. going to get more into gear.

Day 29: 81 pts. All is well that ends well?

Day 31: 79 pts. Another month is coming..

my goal is to continue lifting three days a week, cardio six days a week, and abs three days a week, as well as eating clean ......more details to come

GOAL: Cutting

COMMENT: I want to improve my diet, reduce my body fat, lose 1kg.

WORKOUT SCHEDULE
Weights: 3 times a week
Cardio: At least once a week (not including indoor netball/soccer)

MEAL SCHEDULE
At least five meals per day (no more than six though), one cheat meal per week.

STARTING STATS:
WEIGHT: 59.8kg (scales at work)
BODY FAT: 28% (scales at work)
CHEST: 92cm
HIPS: 98cm
WAIST: 70cm

END STATS
WEIGHT: 57.2kg (scales at work)
BODY FAT: 27% (scales at work)
CHEST: 91cm
HIPS: 94.5cm
WAIST: 69cm

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

DAILY LOG:

-------
Jan 1: Ate five meals today (healthy stuff). [100 pts]
Jan 2: Ate five meals today (lots of fruit and veg, no junk). Did my weights circuit. [100 pts]
Jan 3: Ate five meals today (no junk). Played a game of indoor soccer. [100 pts]
Jan 4: Ate six meals today, had my cheat meal. Went to the gym and did my weights workout. Also went for a walk after dinner. [100 pts]
Jan 5: Ate six meals today. [100 pts]
Jan 6: Ate six meals today (healthy stuff). Did Body Combat at the gym (that's my designated cardio for the week). [100 pts]
Jan 7: Ate five meals today. Did my weights circuit at the gym (also played indoor soccer and indoor netball). [100 pts]
-------
Jan 8: Ate six meals today. No gym today - did some gardening and went for a walk. [100 pts]
Jan 9: Ate five meals today. Did my weights circuit (also played indoor netball). [100 pts]
Jan 10: Ate five meals today. No gym today - game of indoor soccer though (we lost). [100 pts]
Jan 11: Ate five meals today. Did my weights routine. [100 pts]
Jan 12: Ate five meals today (including cheat meal - bit of b'day cake). Went for a walk. [100 pts]
Jan 13: Ate five meals today. Did Body Combat - my designated cardio for the week. [100 pts]
Jan 14: Ate five meals today. Did my weights circuit (also played indoor netball and soccer!). [100 pts]
So far so good. Apart from my cheat meals haven't eaten any junk food.
-------
Jan 15: Ate six meals today. Played a game of indoor netball. [100 pts]
Jan 16: Six meals today. Did my weights circuit. Also played a game of indoor netball. [100 pts]
Jan 17: Six meals today. Played a game of indoor soccer. [100 pts]
Jan 18: Six meals today. Went to a friends place for dinner ... didn't have to count dinner or dessert (fruit salad) as a cheat meal, cos it was healthy stuff. [100 pts]
Jan 19: Ate five meals today. Did weights at the gym. [100 pts]
Jan 20: Ate five meals today. Did Body Combat at the gym. [100 pts]
Jan 21: Six meals today (incl. cheat meal!). Did my weights circuit at the gym. Played a game of indoor netball. [100 pts]
Three weeks down, one and a bit to go. So far I think I'm doing pretty good on the food side ... only eating junk food as part of cheat meals. My next challenge will be to start tracking exactly what I eat to make sure I'm eating the right percentages of protein, carbs and fats.
-------
Jan 22: Ate six meals today. Played a game of indoor netball. [100 pts]
Jan 23: Six meals today. Did my weights circuit at the gym. Played a game of indoor netball. [100 pts]
Jan 24: Six meals today. [100 pts]
Jan 25: Five meals today. [100 pts]
Jan 26: Five meals today. Weights workout at the gym. [100 pts]
Jan 27: Five meals today (inc. cheat). Bid Body Combat at the gym. [100 pts]
Jan 28: Six meals today. Did my weights circuit at the gym. [100 pts]
-------
Jan 29: Six meals today. Played a game of indoor netball. [100 pts]
Jan 30: Six meals today. Did my weights circuit at the gym. Played a game of indoor netball. [100 pts]
Jan 31: Six meals today. Played a game of indoor soccer. [100 pts]
-------

Am pretty happy with my results - stats-wise. Scales show that I've lost 2.6kg ... not sure if that's 100% correct though. Body fat is down slightly. I feel that some of my pants are fitting better! Cardio/weights work is no problem for me, I love it. My main problem was/is my diet ... I'm happy that I only ate junk food once a week as part of my cheat meal. The next step for me is to make sure my diet is balanced - correct ratios of carbs, protein and fats, so that's my next challenge :-)

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

In this case, the Biggest Loser is also the Biggest Winner. :doh:

I'll be using a nutrition plan designed by Layne Norton, a supplement plan suggested by Jim Stoppani (with tweaks provided by Mastover), a running plan courtesy of Hal Higdon, and a lifting plan devised by yours truly, with help from the JSF regulars.

My goal is to STICK TO THE PLAN. STICK TO THE PLAN... and GET SOME SLEEP!

1 - 208 @ 23.3% (48.46) - pushup 1, situp 10 DONE
2 - 205 @ 22.4% (45.92) - Nutrition A DONE, pushup 2, situp 10 DONE
3 - 207 @ 23.3% (48.23) - Nutrition A DONE, pushup 3, situp 10 DONE Snowboarding DONE
4 - 205 @ 23.1% (47.36)- Nutrition A DONE, pushup 4, situp 10 DONE
5 - 202 @ 21.5% (43.43)- Nutrition B DONE, pushup 5, situp 10 DONE
6 - 204 @ 22.3% (45.49)- Nutrition A FAILED, pushup 6, situp 10 DONE
7 - 206 @ 22.3% (45.94) - Lift A FAILED, Nutrition A DONE, pushup 7, situp 10 DONE
END OF WEEK ONE - 205.25 @ 22.6% (46.39) - 98 POINTS
8 - 203 @ 22.9% (46.49) - Run 3m DONE, Nutrition A DONE, pushup 8, situp 20 DONE, Snowboarding DONE
9 - 201.5 @ 22.7% (45.74) - Lift B FAILED, Run 5m DONE, Nutrition A DONE, pushup 9, situp 20 DONE
10 - 203 @ 22.9% (46.49) - Run 3m DONE, Nutrition A DONE, pushup 10, situp 20 DONE
11 - 204 @ 22.2% (45.29) - Nutrition B FAILED, pushup 11, situp 20 DONE, Snowboarding cancelled
12 - 203.5 @ 22.3% (45.38) - Nutrition B DONE, pushup 12, situp 20 DONE
13 - 203.5 @ 22.6% (45.99) - Nutrition B FAILED, pushup 13, situp 20 DONE
14 - 203 @ 22.1% (44.86) - Lift A FAILED, Nutrition A DONE, pushup 14, situp 20 DONE
END OF WEEK TWO - 203 @ 22.5% (45.75) - 94 POINTS
15 - 203 @ 22.1% (44.86) - Run 3m DONE, Nutrition A DONE, pushup 15, situp 30 DONE, Snowboarding DONE
16 - 203 @ 22.0% (44.66) - Lift B FAILED, Run 5mP FAILED, Nutrition A DONE, pushup 16, situp 30 DONE
17 - 203 @ 21.7% (44.05) - Run 3m FAILED, Nutrition A FAILED, pushup 17, situp 30 DONE
18 - 203 @ 21.8% (44.25) - Lift C FAILED, Nutrition A FAILED, pushup 18, situp 30 DONE
19 - 204 @ 21.8% (44.47) - Ice Skating DONE, Nutrition B DONE, pushup 19, situp 30 DONE
20 - 204 @ 21.9% (44.68) - Run 6m DONE, Nutrition A DONE, pushup 20, situp 30 DONE, Progress Pics DONE
21 - 204 @ 21.5% (43.86) - Lift A DONE, Nutrition A DONE, pushup 21, situp 30 DONE
END OF WEEK THREE - 203.5 @ 21.8% (44.34) - 88 POINTS
22 - 203 @ 22% (44.66) - Lift B DONE, Run 3m FAILED, Nutrition A FAILED, pushup 22, situp 40 DONE, Snowboarding DONE
23 - 203 @ 21.9% (44.46) - Run 5m FAILED, Nutrition A FAILED, pushup 23, situp 40 DONE
24 - 205 @ 21.6% (44.28) - Lift C FAILED, Run 3m FAILED, Nutrition A FAILED, pushup 24, situp 40 DONE
25 - 205 @ 20.9% (42.84) - Lift D FAILED, Nutrition A DONE, pushup 25, situp 40 DONE
26 - 205 @ 21.7% (44.49) - Nutrition TBD DONE, pushup 26, situp 40 DONE
27 - 206.5 @ 21.9% (45.22) - Run 8m DONE, Nutrition B DONE, pushup 27, situp 40 DONE
28 - 205 @ 22.3% (45.49) - Run 3m DONE, Nutrition A DONE, pushup 28, situp 40 DONE
END OF WEEK FOUR - 204.5 @ 21.75% (44.49) - 80 POINTS
29 - 204 @ 22.0% (44.88) - Lift A DONE, Nutrition A DONE, pushup 29, situp 50 DONE, Snowboarding DONE
30 - 202 @ 21.7% (43.83) - Run 5m DONE, Nutrition A DONE, pushup 30, situp 50 DONE
31 - 203.5 @ 21.9% (44.57) - Lift B injury, Nutrition A FAILED, pushup 31, situp 50 injury
FINAL RESULTS - OVERALL - 4.5lbs lost (-3.9lbs fat, -.6lbs lean)[/B]
WEEK TO WEEK - .79lbs lost (-2.26lbs fat, +1.41lbs lean)
79 points

Good luck to ALL the competitors in this month's challenge! :gl:

GOALS: Weight Loss: <165lbs
Cardio: <6:15 mile
Strength: >12 pullups; >14 chinups


COMMENT: Got out of shape over the last few months, preparing for a 5 minute mile by April. This month is complicated by snow (must stay inside) and lack of equipment until I get back to college, so mostly light stuff getting back into the habit. Biggest problem: avoiding cheat meals/snacks.


WORKOUT SCHEDULE
DAILY:
Very short (5 minute) yoga/stretching session in the morning. ("Sun salutation" session from Yoga for Men)
BEFORE JAN 20 (no equipment):
Monday: Pull-ups/Chin-ups (max); 130 pushups + 5 every week
Tuesday: 20 minutes jumping rope; 1 yoga video session
Wednesday: Simple lifting: deadlifts, bench press, barbell row
Thursday: Pull-ups/Chin-ups (max); 130 pushups + 5 every week
Friday: 20 minutes jumping rope; 1 yoga video session
Saturday: Simple lifting: deadlifts, bench press, barbell row
Sunday: Rest

AFTER JAN 20 (back at college):
Monday: Lifting (A)
Tuesday: 30 minutes jogging; 30 minutes yoga/stretching; 15 minute ab workout
Wednesday: Lifting (B)
Thursday: 20 minutes HIIT (1 min on, 2 min off); 30 minutes yoga/stretching
Friday: Lifting (A)
Saturday: Rest
Sunday: Pull-ups/Chin-ups (max); 130 pushups + 5 every week


MEALS/NUTRITION
- >100 grams protein daily
- Every other day 2500/3000 calories max.
- >1/2 gallon water daily
- >2 fruit per day


STARTING STATS
WEIGHT: ~177 (175.5 on 1/4)
CARDIO: ~7:15-7:30 mile
STRENGTH: 8 pullups/9 chinups (on a good day)



ENDING STATS
WEIGHT:
CARDIO:
STRENGTH:


DAILY LOG
1/1 ( -0 @ 100 ) Had cheat snack today (chocolate cake). Was planning for yesterday, but schedule allows some flexibility. Not sore from pullups yesterday, so did some extra today. Avg 170bpm while jumping rope.
1/2 ( -1 @ 99 ) Friend bought me ice cream so that makes two consecutive cheat snacks. Substituted 2 hours moving furniture for lifting. Left me more sore than normal lifts.
1/3 (-0 @ 99) Very sore, but did pullups/pushups. Pushups especially difficult - shows I'm out of shape. Had some chocolate but not enough to constitute a cheat snack. Will be more strict in the future.
1/4 (-0 @ 99) Good on food and exercise. Had access to scale, weighed 175.5. Threw in some random pullups. No cheat snack. Avg 160bpm jumping rope.
1/5 (-0 @ 99) Good eating. Lots of protein and natural foods. A bit too much grape jelly. Light lifting, need to determine full-body lifts with only bar/dumbbell and no spotter. Some random pullups.
1/6 (-1 @ 98) Cheat meal scheduled for today, but had two (pizza + brownies), minus a point for that. Rest day, so no exercise. Disappointing overall.
1/7 (-0 @ 98) Decent day. Slight cheating, not bad. Lots of pullups. 135 pushups. May experiment with more fruit+natural foods. Could change monthly goals to accommodate. No cheat meal.
1/8 (-0 @ 98) Decent day. Nothing special. Good on food, except lots of gum. Introducing new nutrition rule:
- Two or more fruit per day
Not concerned about natural carbs. Want to fill up with very healthy food. Should also spread water consumption. Have to throw out gumballs. Resisted offer of pizza. Will be more strict as less temptations available in future. No cheat meal. Avg 156 bpm jumping rope (A bit low).
1/9 (-0 @ 98) Cheat meal/snack (two brownies). Lots of fruit/vegetables. Short lifting session. Overall good.
1/10 (-2 @ 96) Not a good day. Ate enough protein and two bananas, but otherwise didn't eat healthy, or exercise.
1/11 (-0 @ 96) Very good day. Healthy food, two bananas, no "semi" cheating, no cheat meal. Did extra pullups, yoga, 5 min extra jumprope. Introducing new exercise rule:
- Very short (5 minute) yoga/stretching session in the morning, daily.
Avg 167 bpm jumping rope, 186 high.
1/12 (-0 @ 96) Decent day. Three bananas, no extra exercise. Cheat meal: brownies.
1/13 (-1 @ 95) Decent diet, but ate too much. Can't let myself get away with that anymore. Fruits: pineapple. Protein good, low on water. Rest day, but did 25min yoga.
1/14 (-1 @ 94) Ate alright, but cheat meal today. Overdid it with chocolate. Exercise OK; 140 push-ups.
1/15 (-0 @ 94) Diet ok, exercise alright. Cheat meals just don't work - I overeat/eat poorly just enough that it's not quite what I'd justify as a cheat meal. Instead, will record all food eaten in a spreadsheet. Did this last year for several months and found it effective. Discarding cheat meals in favor of:
-Alternating days have max 2500/3000 calories. Must still eat two fruits, consume 100g protein, but anything else goes.
Jumped rope for 25 minutes today. Avg 163 bpm jumping rope, 183 high.
1/16 (-0 @ 94) Diet good. 2 pomegranates. Lifting very good. Looking to switch over to the StrongLifts 5x5 lifting program when I have proper facilities (Saturday). 2794 calories, 125.5g protein.
1/17 (-2 @ 92) Blew it today - no exercise, and ate too much.
1/18 (-0 @ 92) Good day. 2 bananas. Jumping rope a bit more tiring than usual. Avg 168 bpm jumping rope, 186 high. 2368 calories, 129.5g protein.
1/19 (-0 @ 92) Diet good. 1 banana, lots of lemon juice. Unable to lift, so did pull-ups instead (which I missed on the 17th). Gym is closed until the 25th, so will substitute some sort of running, ergging, and elliptical combination. 2499 calories, 128.5g protein.
1/20 (-0 @ 92) Food ok... acceptable calories and protein, but unhealthy. Difficult to estimate actual values when eating out. Rest day, so no exercise. 2782 calories, 104g protein.
1/21 (-1 @ 91) Food pretty good but not great. Substituted rock climbing for pull-ups/push-ups today. Subtracting a point for general unhealthiness the past two days. 2506 calories, 109g protein.
1/22 (-0 @ 91) Diet good. Banana and pomegranate. Substituted 1 hour on the elliptical for planned exercise, because track was in use. Avg 145 bpm, 181 high. 2670 calories, 149g protein.
1/23 (-0 @ 91) Good day. Supposed to rest, but ran instead. Had two bananas. Running: 30 minutes @ 179 avg bpm, 204 high. Stair stepper: 15 minutes @ ~170 bpm. 2194 calories, 142g protein.
1/24 (-1 @ 90) With ongoing gym limitations, did 15 minutes running, 15 minutes stair-stepping. Dietall good except ate a bit much. 3239 calories, 169g protein.
1/25 (-1 @ 89) Bad day. Gym time limited due to unforeseen circumstances, so ran for 20 minutes. Ate a bit too much again... gotta get back on track. 3095 calories, 198.6g protein.
1/26 (-0 @ 89) Took day off for training. This is acceptable to me, though my training is ad hoc right now. It should improve on Monday when the gym opens for regular hours. Diet very good today. Had 3 bananas. 2628.5 calories, 278g protein (!).
1/27 (-1 @ 88) Missed workout. Good day for diet, though. 2287 calories, 113g protein.
1/28 (-0 @ 88) Lifted today. Did a little bit of stationary biking extra. Had 2 bananas. 2746 calories, 137.5g protein.
1/29 (-0 @ 88) Good day. Had 2 bananas, raspberries, blackberries. Ran for 30 minutes, 167 avg bpm, 199 max. 2486 calories, 175g protein.
1/30 (-0 @ 88) Good day. Lifted. Had banana, raspberries, blackberries. 2675 calories, 182.5g protein.
1/31 (-0 @ 88) Good day. 20 minute jog @ 150bpm. Played ping-pong for about an hour. Had raspberries, banana. 2253 calories, 130g protein.

I guess that's it for this month. I'll be evaluating myself within the next week. and reviewing the results.

GOAL: To drop a few pounds.


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


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

MEAL SCHEDULE
Five meals per day, one cheat meal per week (optional).
Cheat meal dropped from 13th - I now find them counterproductive.


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

DAILY LOG
JAN 1: Gym closed so went on a four hour walk. Eating could've been better (too few meals).
-1 points [99 points]
JAN 2: Short visit to the Gym and an extended walk. Meals good.
-0 points [99 points]
JAN 3: 1 hr Gym, 2hr walk. cheat meal. still haven't really found my footings.
-0 points [99 points]
JAN 4: 45 mins Gym, 1hr walk. Meals good
-0 points [99 points]
JAN 5: Rest Day. Meals could of been better.
-1 points [98 points]
JAN 6: 45 mins gym, 1 hr walk. Meals good.
-0 points [98 points]
JAN 7: 1hr gym. Meals average.
-1 points [97 points]
JAN 8: 30 mins gym. Meals good.
-0 points [97 points]
JAN 9: No gym. Meals not good.
-2 points [95 points]
JAN 10: 1hr gym. Meals good. Feeling much more positive.
-0 points [95 points]
JAN 11: 45 mins gym. Meals good.
-0 points [95 points]
JAN 12: Rest Day. Cheat Meal (slob day really).
-0 points [95 points]
JAN 13:1001 Excuses (I’m dropping my cheat meal option)
-3 points [92 points]
*** ReBoot ***
JAN 14: 1hr gym. 2 hr walk. Meals good.
-0 points [92 points]
JAN 15: 45 mins gym. 1 hr walk. Meals good.
-0 points [92 points]
JAN 16: 50 mins gym. Meals good. Late update
-1 points [91 points]
JAN 17: 35 mins gym. Meals good.
-0 points [91 points]
JAN 18: 55 mins gym. 1hr walk. Meals good.
-1 points late update [90 points]
JAN 19: 45 mins gym. Meals good.
-1 points late update [89 points]
JAN 20: 40 mins gym. 2 hour walk. Meals good.
-0 points [89 points]
JAN 21: 1 hour gym. 1 hour walk. Meals good.
-0 points [89 points]
JAN 22: 45 mins gym. 2 hour 45 mins walk. Meals good.
-0 points [89 points]
JAN 23: 35 mins gym. 2 hour walk. Had some pizza.
-1 points [88 points]
JAN 24: 1 hr 15 mins gym. 2 hour walk. Meals could've been better.
-1 points [87 points]
JAN 25: 35 mins gym. 1 hour walk. Meals good.
-1 points late update [86 points]
JAN 26: Rest Day. Meals good.
-0 points late update [86 points]
JAN 27: 45 mins gym. Meals good.
-1 points late update [85 points]
JAN 28: 2hrs 30 mins gym. 4hrs walk. Meals good.
-0 points late update [85 points]
JAN 29: 1hr 30 mins gym. 2hr walk. Meals good.
-0 points late update [85 points]
JAN 30: no gym. 1hr walk. Meals good.
-0 points late update [85 points]
JAN 31: 1 hr gym. Meals good.
-0 points late update [85 points]

I’ve learnt a lot from this month’s challenge and feel motivated enough to roll-over into February.

I lost around 10lbs this month.

I'm in on this Challenge!

Starting stats as of 12/31/2007: weight 241 pounds; 25.7% BF

On January 31, 2008 I will weigh 230 pounds and will have reduced my bodyfat % to 22%

My plan is to:

Lift 4 days a week; 30 minute intense sessions

Cardio for 30 to 45 on an empty stomach 7 days a week

Eat 5 to 6 planned healthy meals six days a week.

Allow one cheat day that will allow me to have one cheat meal and one cheat desert. Other meals that day will be healthy.

Allow drinking booze to 2 drinks a week.

Get at least 6 hours sleep a night.

Supplements will include: AMP, L carnitine, CLA, fuchesin, ALA, ZMA

Goal: Cutting

Current Stats:
BF: 32.67%
Weight: 191.1 lb
Height: 5'7"

EXERCISE:
Aerobic, LISS, 4 days a week, 45 minutes each
Weight Lifting 2 days a week
Off Day is Saturday

MEAL:
Eat clean 5 times a day.
Cheat Day is Saturday

I may choose to change cheat day from Saturday to Sunday if needed.

100 CHALLENGE POST for JANUARY 2008

GOALS
Kill my 7 year addiction to junk food.
Become physically fit and regain my health.
Retain my current level of lean mass.
Eliminate any non-essential body fat.
Shed fluid retention.
Recalibrate my taste buds to become sensitive to natural foods.


STATS
106lbs
23-26% BF
27 inch waist

PLAN: Plain, non flavored protein shakes (whole milk,skim milk,casein,whey,fish oil,fiber,multivitamins.) One healthy