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

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

FEB 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]

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

FEB 4:

FEB 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.....

sweet... first in.

Feb 1 - 205 @ 21.9% (44.90) - Run 3m DONE, Nutrition A DONE, 32 pushups / 50 situps DONE
Feb 2 - 203.5 @ 21.4% (43.35) - Nutrition B DONE, 33 pushups / 50 situps DONE, Snowboarding DONE
Feb 3 - 205 @ 21.9% (44.90) - Run 10m DONE, Nutrition B DONE, 34 pushups / 50 situps DONE
Feb 4 - 207 @ 22.0% (45.54) - Run 3m FAILED, Nutrition A DONE, 35 pushups / 50 situps DONE
Feb 5 - 210 @ 22.4% (47.04) - Lift A MISSED, Nutrition A DONE, 36 pushups / 60 situps DONE, Snowboarding DONE, Update FAILED
Feb 6 - 205.5 @ 22.5 (46.24) - Run 6m FAILED, Nutrition A DONE, 37 pushups / 60 situps DONE
Feb 7 - 205.5 @ 22.2% (45.62) - Lift B MISSED, Nutrition A, 38 pushups / 60 situps DONE
Feb 8 - ??? @ ??? - Run 3m FAILED, Nutrition A FAILED, 39 pushups / 60 situps FAILED, Update FAILED
Feb 9 - ??? @ ??? - Nutrition B DONE, 40 pushups / 60 situps DONE
Feb 10 - Run 12m, Nutrition B, 41 pushups / 60 situps, Snowboarding
Feb 11 - Run 3m, Nutrition B, 42 pushups / 60 situps, Snowboarding
Feb 12 - Lift A, Nutrition A, 43 pushups / 70 situps, Snowboarding
Feb 13 - Run 6m, Nutrition A, 44 pushups / 70 situps
Feb 14 - Lift B, Nutrition A, 45 pushups / 70 situps
Feb 15 - Run 3m, Nutrition A, 46 pushups / 70 situps
Feb 16 - Nutrition B, 47 pushups / 70 situps
Feb 17 - Run 9m, Nutrition B, 48 pushups / 70 situps, Progress Pics
Feb 18 - Run 3m, Nutrition A, 49 pushups / 70 situps
Feb 19 - Lift A, Nutrition A, 50 pushups / 80 situps, Snowboarding
Feb 20 - Run 7m, Nutrition A, 51 pushups / 80 situps
Feb 21 - Lift B, Nutrition A, 52 pushups / 80 situps
Feb 22 - Run 3m, Nutrition A, 53 pushups / 80 situps
Feb 23 - Nutrition B, 54 pushups / 80 situps
Feb 24 - Run 14m, Nutrition B, 55 pushups / 80 situps
Feb 25 - Run 3m, Nutrition A, 56 pushups / 80 situps
Feb 26 - Lift A, Nutrition A, 57 pushups / 90 situps, Snowboarding
Feb 27 - Run 7m, Nutrition A, 58 pushups / 90 situps
Feb 28 - Lift B, Nutrition A, 59 pushups / 90 situps
Feb 29 - Run 3m, Nutrition A, 60 pushups / 90 situps, Snowboarding?

Choppie’s February 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. Actually, it would be an achievement to finish the 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


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


DAILY LOG:
FEB 1: lift and HIIT done, meals good
FEB 2: meals good, need to run tomorrow to hold onto my points
FEB 3: all good, need to keep nutrition tight for the rest of the week to make up for tonight and keep points with 90% compliance
FEB 4: -1 for diet and -1 for not updating [98]
FEB 5: -1 for diet, and -1 for not running. i revamped my spring workout/event schedule this evening and wow. i have a lot of work to do. any more slacking will be seriously detrimental. :nono:
FEB 6: run done, meals mostly okay (-1), may not lift. i need to ramp my running right back up again, so i think i'm going to opt for a little extra recovery in the next few days. [97]

FEB 12: on track and doing well, haven't had access to a computer, will update tonight

GOAL: To drop a few pounds.

COMMENT:
This is my second consecutive challenge. My January 1st start weight was 287lbs and I lost around 10lbs during the challenge. My aim this month in order of priority is eating clean, focused weights, and cardio.

WORKOUT SCHEDULE
To engage daily in some significant physical activity.
Saturday rest day.

MEAL SCHEDULE
Five meals per day, no cheat meal.

DAILY LOG
FEB 1: 45 min at the Gym and a 1 hr walk. Meals good.
-0 points [100 points]
FEB 2: Rest Day. Meals good.
-0 points [100 points]
FEB 3: 45 mins gym. Meals good.
-0 points [100 points]
FEB 4: 1hr gym. 1hr walk. Meals good.
-0 points [100 points]
FEB 5: 45 mins gym. 1hr walk. Meals good.
-0 points [100 points]
FEB 6: 40 mins gym. 30 mins walk. Meals good.
-0 points [100 points]
FEB 7: 35 mins gym. 30 mins walk. Meals good.
-1 point late up-date [99 points]
FEB 8: 1 hr 20 mins gym. 2 hr walk. Meals good.
-0 points [99 points]
FEB 9: Rest Day. Meals good.
-1 point late update [98 points]
FEB 10: 1 hr gym. 1 hr walk. Meals questionable.
-1 point unscheduled cheat meal [97 points]
FEB 11: 55 mins gym. 2 hrs walk. Meals good.
-0 points [97 points]
FEB 12: 50 mins gym. 1 hrs walk. Meals good.
-0 points [97 points]
FEB 13: 40 mins gym. 1 hr walk. Meals good.
-1 point late update [96 points]
FEB 14: No gym. Bad Diet - Valentines victim.
-2 points [94 points]
FEB 15: 40 mins gym. Meals good.
-0 points [94 points]
FEB 16: Rest Day. Meals good.
-0 points [94 points]
FEB 17: 50 mins gym. Meals good.
-0 points [94 points]
FEB 18: 40 mins gym. 1 hr walk. Meals good.
-1 point late update [93 points]
FEB 19: 55 mins gym. Meals good.
-0 points [93 points]
FEB 20: 45 mins gym. Meals good.
-0 points [93 points]
FEB 21:
-3 points [90 points]
FEB 22:
-3 points [87 points]
FEB 23: Scheduled rest day. Meals better than last two days/not perfect.
-1 points [86 points]
FEB 24: 1 hr gym. 2 hrs walk. Meals good.
-0 points [86 points]
FEB 25: 50 mins gym. 1 hr walk. Meals good.
-0 points [86 points]
FEB 26: 1 hr 20 mins gym. 2 hrs walk. Meals good.
-0 points [86 points]
FEB 27: 1 hr gym. 1 hr walk. Meals questionable.
-1 point cheat meal [85 points]
FEB 28: 50 mins gym. 1 hr walk. Meals good.
-0 point [85 points]
FEB 29: 1 hr 30 mins gym. 3 hr walk. Meals good.
-0 point [85 points]

GOAL: Cutting

COMMENT:I will drop 10 lbs of fat.


WORKOUT SCHEDULE
Monday:Upper Body
Tuesday: Lower Body
Wednesday: Cardio
Thursday: Upper Body
Friday: Lower Body
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: 201.8
BODY FAT: 22%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 38.5"


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


DAILY LOG

FEB 1: Workout: SGX Legs. Diet: (P/C/F 208/123/57 1819 Kcal ) [100 pts.] (http://forums.johnstonefitness.com/showpost.php?p=572059)
FEB 2: Workout: AM Fasted Cardio 45 minutes. Diet: (P/C/F 177/117/57 1591 Kcal) [100 pts.] (http://forums.johnstonefitness.com/showpost.php?p=572337)
FEB 3: Workout: AM Fasted Cardio 45 minutes. Weights: Delt/Bi/Tri. Diet: (P/C/F 219/114/68 1832) [100 pts.] (http://forums.johnstonefitness.com/showpost.php?p=572548)
FEB 4: Workout: AM Fasted Cardio 45 minutes. Indoor Cycling 45 minutes. Diet: (P/C/F 238/78/48 1716) [100 pts.] (http://forums.johnstonefitness.com/showpost.php?p=572918)
FEB 5: Workout: AM Fasted Cardio 45 minutes. Weights: Upper Body. Diet: (P/C/F 260/99/47 1967) Missed a post, -1 [99 pts.] (http://forums.johnstonefitness.com/showpost.php?p=573254)
FEB 6: Workout: High Intensity Circuit Training 45 minutes. Diet: (P/C/F 191/184/48 1885) [99 pts.] (http://forums.johnstonefitness.com/showpost.php?p=573745)
FEB 7: AM Fasted Cardio 45 minutes. Weights: Upper Body. Diet: (P/C/F 229/97/44 1709) [99 pts.] (http://forums.johnstonefitness.com/showpost.php?p=574069)
FEB 8: AM Fasted Cardio 45 minutes. Diet: Cheat day, did not track. [99 pts.] (http://forums.johnstonefitness.com/showpost.php?p=574584)
FEB 9: No workout, unscheduled off day. -1pt. Diet: (P/C/F 159/185/69 2017). [98 pts.] (http://forums.johnstonefitness.com/showpost.php?p=574584)
FEB 10: 3 mile jog. Diet: (P/C/F 198/129/42 1683). [98 pts.] (http://forums.johnstonefitness.com/showpost.php?p=575251)
FEB 11: AM Fasted Cardio: 45 minutes. Indoor Cycling (HIIT): 45 minutes. Diet: (P/C/F 196/78/78 1820). [98 pts.] (http://forums.johnstonefitness.com/showpost.php?p=575251)
FEB 12: No workout, -1 Diet: (P/C/F 145/149/100 2223). Diet off, -1 [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=575935)
FEB 13: Workout: Upper Body, 3.5 mile jog, -1 Diet: (P/C/F 203/134/91 2175). [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=576202)
FEB 14: AM Fasted Cardio: 30 minutes. Workout: Lower Body. Diet: Cheat day, did not track. [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=576620)
FEB 15: Workout: Cardio Kickboxing 45 minutes Diet: (P/C/F 217/140/78 2351). [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=57700)
FEB 16: Workout: AM Fasted LISS 45 minutes Diet: (P/C/F 194/110/41 1746). [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=577177)
FEB 17: Workout: AM Fasted LISS 45 minutes Diet: (P/C/F 166/141/58 1720). [96 pts.] (http://forums.johnstonefitness.com/showpost.php?p=577367)
FEB 18: Workout: AM Fasted LISS 45 minutes Diet: (P/C/F 191/88/67 1715). No workout -1 [95 pts.] (http://forums.johnstonefitness.com/showpost.php?p=577785)
FEB 19: Workout: AM Fasted HIIT 30 minutes Diet: (P/C/F 236/182/72 2292). No workout -1 [94 pts.] (http://forums.johnstonefitness.com/showpost.php?p=578325)
FEB 20: Workout: High Intensity Circuit Training 45 minutes. Upper Body Workout Diet: (P/C/F 205/160/45 1884). [94 pts.] (http://forums.johnstonefitness.com/showpost.php?p=578667)
FEB 21: Workout: Kickboxing 1 hour. Diet: (P/C/F 186/118/48 2182). [94 pts.] (http://forums.johnstonefitness.com/showpost.php?p=579100)
FEB 22: Workout: Kickboxing 1 hour. Diet: Cheat day, did not track. [94 pts.] (http://forums.johnstonefitness.com/showpost.php?p=579587)
FEB 23: Workout: Lower Body Diet: (P/C/F 208/94/93 2354). [94 pts.] (http://forums.johnstonefitness.com/showpost.php?p=579981)
FEB 24: Cardio 4 Mile Jog. Diet: (P/C/F 129/227/68 2024). Unscheduled cheat -1 [93 pts.] (http://forums.johnstonefitness.com/showpost.php?p=579982)
FEB 25: Cardio 45 Minutes spinning class, 60 minutes kickboxing. Diet: (P/C/F 229/97/44 1709) . Forgot to post -1 [92 pts.] (http://forums.johnstonefitness.com/showpost.php?p=580670)
FEB 26: Cardio 45 Minutes AM Fasted LISS, 60 minutes kickboxing. Diet: (P/C/F 255/101/49 1867) . Forgot to post -1 [91 pts.] (http://forums.johnstonefitness.com/showpost.php?p=580873)
FEB 27: Cardio 45 Minutes AM Fasted LISS, 45 minutes High Intensity Circuit Training Diet: (P/C/F 192/73/70 1718) [91 pts.] (http://forums.johnstonefitness.com/showpost.php?p=581465)
FEB 28: Noworkout, off day. Diet: (P/C/F 121/168/75 1918) [91 pts.] (http://forums.johnstonefitness.com/showpost.php?p=581937)

GOAL: Keep losing fat, exercise every day, lift heavy, eat healthy. In particular, my thighs are pretty massive, I would like to reduce them to a more manageable size. My chest / arms / shoulders need a lot of work too. Heck, everything needs a lot of work, but it's a start at least!

I've also been stretching during every workout, and I'm going to continue that in order to increase flexibility.

COMMENT: The January Challenge (http://forums.johnstonefitness.com/showthread.php?p=558354#post558354) was very good for me - I lost 11 lbs, and I'm feeling great. I'm going to continue that success through February.

WORKOUT SCHEDULE
Monday: Stationary bike, 40 mins (aerobic, fasted) (AM); Weight training: shoulders & traps (PM)
Tuesday: Swimming, 1 Hour (PM)
Wednesday: Stationary bike, 40 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Thursday: Stationary bike, 40 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
Friday: Stationary bike, 40 mins (aerobic, fasted) (AM);
Saturday Stationary bike, 40 mins (aerobic, fasted) (AM);
Sunday: Stationary bike, 40 mins (aerobic, fasted) (AM); Weight training: legs (PM)

Bike times increase by 2.5 minutes every Tuesday. After I reach 45 minutes per session (2 weeks into the month, 6 weeks into my overall fitness plan) I am going to experiment with HIIT, since I'd like to get the same results while reducing the amount of time I spend on the exercise bike.

MEAL SCHEDULE
Three meals, one protein shake per day. One cheat meal allowed February 3 for my mom's birthday - I want to enjoy a piece of that cake! Drinking 90% water, with an occasional diet soda.


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


END STATS
WEIGHT: 187.5 pounds
BODY FAT: ?
ARMS: 13.6"
CALVES: 16.25"
CHEST: 39"
FOREARMS: 11"
HIPS: 40.25"
THIGHS: 24.5"
WAIST: 36"


DAILY LOG
FEB 1: Biked 40 minutes this morning, and ate well. Good start to the month!
-0 points [100 points]

FEB 2: Biked 40 minutes this morning, and ate well. I bought an Aeron ergonomic chair today, so when I'm at the computer I can focus on keeping my posture correct.
-0 points [100 points]

FEB 3: I had my scheduled cheat meal tonight, and I exercised legs.
-0 points [100 points]

FEB 4: The cheat meal from last night hasn't taken its toll too badly, but it's easy to see how cheating can certainly cut the progress. I feel like I'm just retreading old ground rather than making new progress! Did 40 minutes on the bike this morning, and exercised shoulders and traps this evening. I have a feeling I'm going to finally feel it in my shoulders in a day or so. I'm going to skip my leg workout tomorrow morning, in order to get the most out of my swimming lesson tomorrow night.
-0 points [100 points]

FEB 5: I swam for an hour tonight, but I couldn't get into the groove. I'm not a strong swimmer (hence the lessons) and I had a lot of trouble breathing. Still, the practice is good, and it's pretty exhausting. Eating was 100%, tomorrow I'm going to exercise chest & triceps.
-0 points [100 points]

FEB 6: I increased the intensity on the exercise bike today, and it was difficult! But it was good to do. Eating was 100% on target, and I exercised triceps and chest tonight.
-0 points [100 points]

FEB 7: I did the hard bike again this morning, and it was still hard. I exercised back & biceps this evening, and I did some extra sets of barbell curls at the end. I assume that will give me the big guns all the fitness magazines talk about.
-0 points [100 points]

FEB 8: Holy lord, this new level on the exercise bike is difficult. I completed it this morning, but my legs nearly fell off. I may need to scale it back to the previous level on Sunday, otherwise I won't have any legs left for my leg workout. I think I overused the word "leg" in this update.
-0 points [100 points]

FEB 9: I got through the bike workout today, and it wasn't nearly as bad. I'm not going to be increasing the difficulty any time soon, but it felt better. I'm going to do it on Sunday, even though my leg workout is in the evening. Friday and Saturday are my off days, and it actually feels weird to not be exercising with weights. I'm glad, since it feels like this routine has become a bit more permanent.
-0 points [100 points]

FEB 10: My legs were still sore this morning, so I decided not to bike. Don't worry though, I still punished them mercilessly in my leg workout this evening. I think on Tuesdays and Sundays I'm going to reduce the tolerance on the bike so it's not a leg workout, it's just pure cardio. I'll soon have the proper ratio dialed in, which will mean constant leg activity. That's good, since my legs are one of my most lagging areas.
-0 points [100 points]

FEB 11: I could feel the extra leg exercises today, they did their job. I biked in the morning, and exercised traps and shoulders in the evening.
-0 points [100 points]

FEB 12: I did about half of my usual biking this morning, on a lower tolerance, in order to preserve my legs for swimming this evening. It worked OK, and I was fine for the swim (except for not actually being able to swim that well yet.)
-0 points [100 points]

FEB 13: Biked for 35 minutes at extreme intensity, not raising the level this week due to the difficulty it's already at. Exercised chest and triceps this evening.
-0 points [100 points]

FEB 14: Biked for 35 minutes at extreme intensity this morning, and exercised back and biceps this evening.
-0 points [100 points]

FEB 15: Biked for 35 minutes this morning on "very, very, very" hard setting. I was 190.5 pounds this morning, which is encouraging!
-0 points [100 points]

FEB 16: Biked for 35 minutes this morning. Went back to my lab, where I continued working on the robotic legs I'll need to replace mine with if I continue at this level.
-0 points [100 points]

FEB 17: I exercised legs today at the gym with my brother. I usually exercise at home, so going to the gym was a different experience. I enjoyed it a lot, and will probably look into joining one when I get home!
-0 points [100 points]

FEB 18: Today was a terrible day for eating! Like a fool, I ate a hamburger, and a bowl of pasta, both which were not on my meal plan. I knew exactly what I was doing too, and it wasn't worth it. Need to remember this feeling of frustration the next time I want to chow down on some bad food.
-2 points [98 points]

FEB 19: Eating back on track, swimming this evening.
-0 points [98 points]

FEB 20: Chest and Triceps tonight, eating 100%. Biked for 35 minutes / 12 miles this morning. Was 189.5 when I woke up, which is great considering my food disaster two days ago. I enjoy the thought of being in the 180's, and will keep fighting the battle to lose more fat by the end of the month.
-0 points [98 points]

FEB 21: Biked this morning for 35 minutes, I'm going to work my back and biceps tomorrow morning instead of this evening. Eating on target.
-0 points [98 points]

FEB 22: Worked Biceps and Back this morning, and biked for 35 minutes. Eating on target.
-0 points [98 points]

FEB 23: Did not get my cardio in today. Eating on target.
-1 points [97 points]

FEB 24: Biked this morning, and exercised legs this evening. Leg workout was quite good, I think I'll be feeling it tomorrow. Ate a cheat meal and a piece of cake tonight while watching the Oscars, so -2 points for me. Time to stop slacking and tighten it up in the final 5 days of this month!
-2 points [95 points]

FEB 25: Darn it all, I got attacked by another piece of that chocolate cake. Thankfully, it's all gone now, so it will be the source of no additional lost points. Eating and exercise were on target, traps and shoulders this evening. The bike is getting easier, and I think I may actually add 2.5 minutes onto the ultra-hard level I'm already riding at. Even though my diet has been rubbish these past few days, with points lost galore, I need to remind myself that I'm still in pretty good shape when compared to January 1. I don't want my minor cheating to lead into a spiral of "what's the point" despair, since the point is pretty obvious... I look great, and am looking forward to losing this next 20 lbs. I bought new pants today, a size smaller than before (33 waist, instead of 34) and it felt good to go down that size! I'll be rocking the 32's in good time.
-1 point [94 points]

FEB 26: Swam this evening. I'm getting better at it, and I've now realized that swimming is very tiring when you're actually able to make it across the pool. It was easier when I just flailed around.
-0 points [94 points]

FEB 27: Chest and triceps this evening. Biked in the morning. Eating on target. I've started doing weighted tricep dips, and they're tricky. I enjoy them.
-0 points [94 points]

FEB 28: Biked this morning, but I had a late event this evening so I'm going to exercise biceps & back tomorrow instead. I got together with some school friends and had a massive urge to stop for some doughnuts on the way home (as I often did in my fatter days.) Like a skillful hostage negotiator, I talked myself out of it, which I'm happy about. Now that I'm at home drinking a protein shake, I know it would not have been worth it!
-0 points [94 points]

FEB 29: I exercised back and biceps today, but did not have time to bike. I'm currently setting up a new office, so I was working out arrangements - still, excuses, excuses. Tomorrow I'll take some monthly photos and my measurements to close out this posting and get started on March!
-1 point [93 points]
==========

CONCLUSION: 8.5 lbs lost, a few drops in size, but this can all be improved next month.

Continued in the March Challenge! (http://forums.johnstonefitness.com/showthread.php?p=578684#post578684)

GOAL: Cutting

COMMENT: I am going to drop 10lbs

WORKOUT SCHEDULE
Monday: Treadmill 20 mins (Interval, fasted) (AM); Weight training: chest & Back (PM)
Tuesday: Treadmill 20 mins (Interval, fasted) (AM); (PM) Treadmill 40 mins Interval
Wednesday: Treadmill 20 mins (Interval, fasted) (AM); Weight training: Lower Body (PM)
Thursday: Treadmill 20 mins (Interval, fasted) (AM); (PM) Treadmill 40 mins Interval
Friday: Treadmill 20 mins (Interval, fasted) (AM); Weight training: Triceps & biceps (PM)
Saturday Treadmill 20 mins (Interval, fasted)
Sunday: Rest

MEAL SCHEDULE
3 meals per day 2 snacks, no cheat meals.

STARTING STATS
WEIGHT: 295.7 pounds
BODY FAT: ?? I'm a fat SOB.
ARMS: 17"
CALVES: 19"
CHEST: 44.8"
FOREARMS: 13.5"
HIPS: 49.75"
THIGHS: 29"
WAIST: 47"

END STATS
WEIGHT: 272.2 (Down 23.5 LBS)
BODY FAT: 24.4 based on the Accu-Measure chart.
ARMS: 16.4" (Down .6")
CALVES: 18" (Down 1")
CHEST: 43.5 (Down 1.3")
FOREARMS:12.75 (Down 1")
HIPS: 48 (Down 1.75")
THIGHS:27 (Down 2")
WAIST:44.25 (Down 2.75")

DAILY LOG
FEB 1: Good start, Diet and workout were solid. Shoveled 7 driveways as well as mine for extra cardio (100 Points)
FEB 2: Got up early and got my cardio out of the way, diet was good today but I'm worried about tomorrow going to a guys super bowl party where I'm going to have to bring my own food and drinks so that I can stay on track. . (100 Points)
FEB 3: Super Bowl Rest day but I jogged for 30mins on the treadmill and took Cooper for a 90min walk through the snow. (100 Points)
FEB 4: Monday good workout today got a great time on my afternoon cardio Solid day of diet again. (100 Points)
FEB 5: Tuesday Double Carido workout went great but I cheated on my diet I ate a bread stick I wasn't supposed to -1 (99 Points)
FEB 6: Wednesday Workout good Diet good. (99 Points)
FEB 7: Nothing special to report today solid diet and workout. (99 Points)
FEB 8: I went cardio crazy today doing an hour extra, I feel so much better for it! It's like it cleaned me out. Diet steady as she goes. (99 points)
FEB 9: More Cardio crazy another 2+hours done today. Diet was solid even going to a party, I was the DD. (99 Points)
FEB 10: Rest day so no exercise. Diet was fine. (99 Points)
FEB 11: Cardio and Chest today. Felt off I was not happy with my progress over the weekend I had hoped to be down more. (99 Points)
FEB 12: Cardio only today going to do some extra to try to get to my goal weight for tomorrow. Diet is fine (99 Points)
FEB 13: Cardio and Weights + Diet = (99 Points)
FEB 14: On schedule workout went great today diet was solid but I want to cheat this weekend, I think I need it. (99 Points)
FEB 15: Another good day (99 Points)
FEB 16: Missed my weight training but still got my cardio done Diet was solid. -1 Point (98 Points)
FEB 17: Rest day today, diet was solid got to watch my wife eat Pizza and have ice cream for desert. (98 Points)
FEB 18: Family day today in Ontario so Kristin and I went for a hike which was great cardio but missed my weight session. Diet was ok. -1 (97 Points)
FEB 19: Sick today missed my 2nd cardio I just couldn't get up any pace and stopped after just 3 miles. -1 Point Diet was ok (96 Points)
FEB 20: Sick again today, should have stayed at home didn't get anything done at work. Did my cardio and half my weights diet was ok. (96 Points)
FEB 21: Feeling better today, worked 17 hours today to try to catch up. Got my cardio done while I was on the phone Diet was fine. (96 Points)
FEB 22: Got up early to get my cardio done feel better for doing it. Lots of work to do today so diet will be fine. (96 Points)
FEB 23: Well today is D day I think I got everything done for my trip but I was in such a rush I'm sure I forgot something. extra cardio this morning since I'm on a plane most of the day diet will be fine (96 Points)
FEB 24: Rest day spent it on a flight wow some fun. diet took a hit I ate a bag of peanuts on the flight, it was only 10 but a cheat is a cheat -1 (95 Points)
FEB 25: What a long day, no time to work out today as I have a dinner meeting in about an hour. Diet was fine. -1 (94 Points)
FEB 26: Got a swim in this morning before my first meeting and am now sore in places I can't believe. DIet was solid (94 Points)
FEB 27: Missed my workout again....busy busy with work diet was ok. -1 Point (93 Points)
FEB 28: Got up early to do my cardio felt great for getting it done. Diet solid (93 Points)
FEB 29: Home at last dead tired no energy to work out, diet was solid cooked fish for dinner. -1 Point (92 Points)

GOAL: Conditioning / General Weight Loss


COMMENT: I'm 5'6" and started at 190 lbs in January. I am beginning February's challenge with 181 lbs. I hope to continue to shed excess body fat (I approximate myself to be in the low 20's).


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


MEAL SCHEDULE
6 meals per day, 1800 - 2000 calories per day


STARTING STATS
WEIGHT: 181 lbs.
BODY FAT: I am taking an educated estimation of approximately 20%
ARMS: 14.3
FOREARMS: 11.9
CHEST: 42.0
HIPS: 36.7
WAIST: 39.7
THIGHS: 24.0
CALVES: 16.5


END STATS
WEIGHT:178 lbs
BODY FAT:20%ish
ARMS:14.6
FOREARMS:11.9
CHEST:42.5
HIPS:36.5
WAIST:39.0
THIGHS:23.5
CALVES:16.8


DAILY LOG
DAY 1: Solid start. I need to catch up on some sleep though. [100 pts.]
DAY 2: My boxing routine really got the sweat going. Staying strong. [100 pts.]
DAY 3: Two words - Super Bowl. Double whammy on missing the mark for my workout and food intake. (-2) [98 pts.]
DAY 4: I realized that I have a long way to go in regards to my triceps. Keep on chugging. [98 pts.]
DAY 5: Another good and sweaty cardio day. [98 pts.]
DAY 6: I really need to equalize the strength between my arms. My right arm is notably stronger. [98 pts.]
DAY 7: Continuing to shape up. Sweating buckets. [98 pts.]
DAY 8: Fasting all meats except fish every Friday for Lent means a lot of tuna and eggs. [98 pts.]
DAY 9: Even though it technically fit into my meal plan, I felt guilty indulging in an unplanned cheat meal. (-1) [97 pts.]
DAY 10: I'm deducting two for another cheat meal and a missed workout - this weekend has been horrendous. (-2) [95 pts.]
DAY 11: I live for "the pump." It feels so great; I just wish that the DOMS would go away. [95 pts.]
DAY 12: You have to keep pushing yourself to keep it up. I still have a way to go. [95 pts.]
DAY 13: Another awesome day in the books. I really need to get to sleep soon. [95 pts.]
DAY 14: My legs are sore and I can feel the tightness every time I go up the stairs. That's a good thing. [95 pts.]
DAY 15: Sore legs aren't a good thing; I feel like a decrepit man when I walk. Albeit, my shoulders felt awesome. [95 pts.]
DAY 16: DOMS made me do it. I decided to intentionally skip cardio because my legs felt like concrete. (-1) [94 pts.]
DAY 17: I skimped out on my workout again. I did work my abs, but I omitted jumping rope to let my legs recover. (-1) [93 pts.]
DAY 18: Gradually improving on my form. I'm lovin' it. [93 pts.]
DAY 19: Did some bicep and back blasting. Next time I need to remember to recharge my ipod. [93 pts.]
DAY 20: Keeping it low-tech with the jump rope and crunches. Built up a good sweat. [93 pts.]
DAY 21: Working the legs this week was much better compared to seven days earlier. Let's hope the DOMS isn't bad. [93 pts]
DAY 22: No soreness in the legs - yes! My shoulders feel like they need a bigger challenge. [93 pts.]
DAY 23: Once again, the weekend totally killed my workout plans. However, I did keep my diet in check. [92 pts.]
DAY 24: Missing weekend workouts has to stop. At this point, I'll have to resolve to do this in March. (-1) [91 pts.]
DAY 25: Mondays are always my savior for consistency. [91 pts.]
DAY 26: I missed my usual morning workout, but I salvaged the point by making it up at night. [91 pts.]
DAY 27: I was lazy and missed my cardio. It marks the first day I missed a weekday workout in over a month. (-1) [90 pts.]
DAY 28: I'm not going to try and make excuses. At the end of the day a missed workout is a missed workout. (-1) [89 pts.]
DAY 29: Missing three straight workouts is a bad way to end the month (-1) [88 pts.]

So the month was pretty good overall. Although my weight and waist didn't particularly taper down the way I wanted, there is a noticeable increase in my strength and muscle mass. Hopefully a little fine tuning to my diet will remedy the amount of fat that I'm keeping. Overall, I'm incredibly proud to have stayed above 85 points and finish the month without missing a post. My next goal is to be above 90 for the month of March and hopefully lose another 3-4 pounds

Okay I'll give it another go. I did it in October and got 86 points. Injury and holidays have gotten in the way.

GOAL: Get cut, maybe see an ab or two

COMMENT: I want to reduce my love handles.

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


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


STARTING STATS FEB 2nd
WEIGHT: 136 lbs
BODY FAT: 15.55%
ARMS: 12
CALVES: 13.5
CHEST: 37
FOREARMS: 11
HIPS: 35.5
THIGHS: 19.5
WAIST: 34.5


END STATS
WEIGHT: 138
BODY FAT: 15.55
ARMS: 12
CALVES: 14
CHEST: 37
FOREARMS: 11
HIPS: 35.5
THIGHS: 20
WAIST: 34.5


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.)

FEB 1:
-0 points [100 points] yep. that's right.
FEB 2:
-1 points [99 points] pigged out on 6 EL Fudge cookies after dinner.
FEB 3:
-1 points [98 points] pigged out on EL Fudge cookies, and raisenets after dinner while watching the Superbowl. Also had a rum and coke and some chips and shrimp cocktail for snacks.
FEB 4:
-1 points [97 points] Had a doctor appt. in the PM, missed weight training.
FEB 5:
-0 points [97 points] Had a perfect day. No snacks. Ate all meals within~ macros. Good cardio and good weight training day. 5 quarts of water drank. Supps good.
FEB 6:
-0 points [97 points] yep. that's right.
FEB 7:
-0 points [97 points] yep. that's right, another perfect day.
FEB 8:
-0 points [97 points] yep. that's right, another perfect day. Planned cheat meal.
FEB 9:
-0 points [97 points] yep. that's right, another perfect day.
FEB 10:
-0 points [97 points] yep. that's right, another perfect day.
FEB 11:
-0 points [97 points] yep. that's right, another perfect day.
FEB 12:
-1 points [96 points] yep. that's right, another perfect day, oh and then I pigged out on cereal, raisinets, and macadamia nuts. Ah, crap!
FEB 13:
-1 points [95 points] Had a doctor appt. in the AM, missed cardio. Also we had a power outage from 2am till 9am. Woke up at 5am to do cardio with no heat or light. Also went without coffee until 9am and thought I was going to DIE!@!
FEB 14:
-0 points [95 points] yep. that's right, another perfect day.
FEB 15:
-0 points [95 points] yep. that's right, another perfect day. Planned cheat meal.
FEB 16:
-0 points [95 points] yep. that's right, another perfect day.
FEB 17:
-0 points [95 points] yep. that's right, another perfect day.
FEB 18:
-1 points [94 points] Federal holiday so my office and gym were closed. So no gym means I missed workout with wekghts.
FEB 19:
-2 points [92 points] I missed workout with weights. I took an unscheduled cheat meal.
FEB 20:
-0 points [92 points] I skipped two meals. I haven't been taking off points if I don't eat a meal. Maybe I should? Maybe next challenge.
FEB 21:
-0 points [92 points] yep. that's right, another perfect day.
FEB 22:
-0 points [92 points] yep. that's right, another perfect day.
FEB 23:
-0 points [92 points] planned cheat meal.
FEB 24:
-1 points [91 points] Yesterdays planned cheat meal pizza was todays cheat breakfast. And I also had some bits of chocolate.
FEB 25:
-1 points [90 points] Bag of fat free, no butter, kettle corn, obviously not in my macros.
FEB 26:
-2 points [88 points] Glass of fat free milk, a banana, obviously not in my macros. Missed my workout, had a meeting with a physical therapist about my back/shoulder/neck/arm problem. Starting new exercises at home for PT.
FEB 27:
-1 points [87 points] Glass of fat free milk, a grilled cheese, bowl of cheerios, chicken soup, asian salad, obviously not in my macros.
FEB 28:
-1 points [86 points] 6 EL Fudge cookies, obviously not in my macros.
FEB 29:
-0 points [86 points] yep. that's right, another perfect day.

That's it for the month. Final stats up top. Thanks all for participating. Was great fun.

In the end my thighs and calves grew a half inch. Must be all those 100 rep squat days.

GOAL: Cutting


COMMENT: I want to continue to loose a healthy amount of weight and exercise or stretch every day. It seems that it may be quite a while before the gym opens and frankly, I am not doing well without having a set location to go and do weights. I am going to attempt to learn as much about weightless exercising as possible and do what I can at home.

MEAL SCHEDULE:
Eating under my caloric limit and cooking healthy meals.


January 1st 2008: 180.6lbs 16.5% - Jan 31st: 174.0lbs 14.3% ... 86 points
Feburary 1st 2008: 174.0lbs 14.3% - Feb 29th:
March 1st 2008:


DAILY LOG:
Feb 1: Chinese new year meal. Ate a nice meal in China Town and enjoyed not having to work for the day but did not post again, why?. 99
Feb 2: Didnt post, but had a good stretch for the first time in quite a while. 98
Feb 3: Ate well but didn't prioritize well enough to get any exercise in, as well as not posting. 96 points. Determined to write a new type of weightless exercise in my diary each day and arrange an adequate system that I can do in our humble little room we live in. I am still walking past the future gym location every day on the way to work so I will make sure to be in there the first day it opens. Will post stats for last month up to the present tomorrow.
Feb 4: Simple work out, just a set up push ups. Was the first I have done in a while but it is a start. I am going to try to spend some time online every day working on new and intersting stuff to do. 96 pts
Feb 5: Working on a very basic system of hitting one muscle a day for this week. Did triceps last night, dips off the side of the bed. Ate healthy, smoked salmon is a blessing. Still keeping with stretching which I never really did while lifting previously. 96 pts.
Feb 6: Ate healthy again including some nice korean kimchi tofu soup. Did calfs last night, the gym is getting ready to open.. they have put a billboard outside of it now but its still filled with random pieces of plywood. Getting quite small these days, havent been this thin since first year of university. Will keep cutting until my body fat gets low enough to get some definition in the stomach then I will begin to bulk ever so slowly.. at least thats the long term goal 96 pts.
Feb 7: Had the day off, went to a friends place for some Trinidadian food, was very nice. Waited around for an hour to take a bus back that kicked us off a few stops later, not so nice. London Transport.. needs work. 96 pts
Feb 8.: Kept stretching, lightly working out but forgot to update for some reason. 95 pts
Feb 9: Had a day out, second cheat meal of the week, was planned, 95 pts.
Feb 10: Had a day about town, watched an extremely good hockey game, not disciplined at all. Continuing to do light working out but doesnt feel like much really. Went skateboarding around for the first time in a couple years on Saturday and now my legs and ribs hurt. 93 pts
Feb 11: Continued to stretch and work out very lightly. I think I will start running to work later this week if my legs get better from the skateboarding. Taking the Tube or the bus into downtown London is ridiculous sometimes. Despite my constant efforts to peacefully listen to music and not focus on the chaotic stress of it I still get a bit pissed at times. 4.5km run a few times a week would be nice in the cool morning air. Ate a bowl of homemade popcorn last night with some light cheese but I didnt count it towards my calories, -1. 92 pts
Feb 12: Continued to stretch and work out. Ate pretty well but I had some icecream I shouldnt. Going to walk the 45 minutes to work tomorrow in prep for starting to run it.. gym is perilously close to opening. 91pts
Feb 13: Walked to work, 50 minutes, getting to know the way and preparing to run it 3x a week starting next week. There is a shower at work here so that should work out great. Eating well still but really havent been tracking calories perfectly. I find it extremely hard to do so when I have no gym.. blah keep rambling on about the same thing. Not much use in talking about it anymore. Stretched and worked out triceps at home, should make the transition to the gym a tiny bit less painful, but Im sure I will still be a wreck afte the first week. -1 90 pts
Feb 14: Walked to work again. Had valentines dinner with the gf. Still working out at home, but had a big valentines bowl of noodles. 89 pts
Feb 15-17: Terrible at updating. I am looking at this compared to doing this last year when I did it so well and its pretty sad. I have the opening up of the gym as my real focus on having that makes it an excuse not to try my hardest at this for the time being. Try, try again is the only answer. - 6 83 pts
Feb 18: A bit better today. I know that slowly getting it together will probably mean it will be much harder to fail. Worked out chest at home, ate pretty well. 83 pts
Feb 19: Ate fine and did some tricep work as well as continuing to stretch and walk to work. The downtown london air isnt too pleasant and will be a challenge to run in. The gym finally opened, going to go sign up on Friday after the paycheck comes in. 83 pts
Feb 20: Shoulder work out at home, just slightly more strenous than normal. Looking forward to the gym on Friday despite the ridiculous cost. Will being a final push to cut. I think by the end of March I will have hit my 'cutting' goal and can slowly bulk until summer time. 83 pts.
Feb 21: Wieghtless squats at home. Going to the gym tonight for the first time in ages.. should be very interesting. 83 pts
Feb 22-23: Blargh, I just posted this but somehow It didnt come on page.. In any case I did the normal and missed posting on the weekend. 81 pts
Feb 24: Ate fine, weekend day off. 81pts
Feb 25: Switching to updated the day off instead of the morning after. Finally went to the gym this morning. Bought an off peak membership, which means I have to go at 6.30 am essentially for £55 a month (London prices.. blah). Feel great though. Did Max OT chest, triceps and traps then walked 45 minutes to work. Looking forward to some early morning classes.. The gym is so new that it means there are about 1-2 people on the morning classes. 81 pts
Feb 26: Rest day today.. already feel incredibly sore from yesterdays workout. Probably went over caloric limit last night while having a dinner at a friends. 80pts
Feb 27: Off to the gym at 6.30 am where I did Max-OT Legs + a 10 minute bike ride. Ate very well yesterday. Feeling great. 80pts
Feb 28: Very sore from the squats yesterday but feel wonderful. Diet is very healthy.. it will be corrupted in a few days when we go to France but that is ok. Look forward to starting it up again a few days into March. 80pts
Feb 29th: Back, Biceps and Forearms today. Legs way too sore to run or bike but still walked the 45 mins to work. Off to Paris tomorrow, feeling good. 80pts to end the month, worse than last month! But finally getting to the gym is good.

GOAL: Cutting


COMMENT: I want to continue to loose a healthy amount of weight and exercise when possible.

MEAL SCHEDULE:
Eating under my caloric limit and cooking healthy meals.


DAILY LOG:
Feb 1: Chinese new year meal. 100 pts.
Feb 2: Didnt post, Stretched. 99pts.
Feb 3: Ate well and stretched again. 99 pts.
Feb 4: Same as before, simple going for now. 99 pts.
Feb 5: Went over calories by a bit. 98 pts.
Feb 6: Had a night out at the theatre here, ate Malteeezers.. ! 97 pts
Feb 7: Had a good night out eating Trinidadian food. 97 pts
Feb 8-9: ? 94 pts.
Feb 10: Cheated. 93 pts.
Feb 11-12: Things are pretty much on hold until the gym opens up - xxx pts
Feb 13-24: Pretty much ate well as I do in daily life but not counting calories. Been doing work for my masters program.
Feb 25: Joined the gym today at 6.30 am as it has finally opened. Did Max-OT Chest, Triceps and Traps as well as a run. Feels nice. I'll give myself 18 pts to work with for the next week. 18 pts.
Fen 26: Recovering from brutual work out yesterday, very sore. Back to the gym tomorrow. Ate over calories last night a friends party! 17pts
Feb 27: Did Legs today.. and ate great last night, right around the perfect level. 17pts
Feb 28: Nice and sore from yesterday. Feeling quite good physically these days. 17 pts
Feb 29: Off to Paris..! 17 pts

February goal is to lose 4-6 lbs, 20-24 HIIT workouts, 10-12 weight training workouts.

FEB1: 197.0 lbs... Morning HIIT, clean meals, evening cheats (-1) [99 points]
FEB2: 198.0 lbs... Evening HIIT, clean meals, planned cheat [99 points]
FEB3: 200.0 lbs... Clean meals, super bowl cheat (-1) [98 points]
FEB4: 203.0 lbs... Morning HIIT, clean meals, no cheats [98 points]
FEB5: 202.5 lbs... Morning HIIT, afternoon chest/tri, clean meals, no cheats [98 points]
FEB6: 199.5 lbs... Morning HIIT, clean meals, no cheats [98 points]
FEB7: 199.0 lbs... Afternoon back/bi, clean meals, no cheats [98 points]
FEB8: 198.0 lbs... Morning HIIT, clean meals, no cheats [98 points]
FEB8: 197.5 lbs... Clean meals, no cheats [98 points]
FEB9: 197.5 lbs... Clean meals, planned afternoon cheat [98 points]
FEB10: 198.0 lbs... Clean meals, unplanned cheat (-1) [97 points]
FEB11: 199.0 lbs... Afternoon legs, clean meals, no cheats [97 points]
FEB12: 198.5 lbs... Morning HIIT, afternoon chest/tri, no cheats [97 points]
FEB13: 198.0 lbs... Clean meals, evening cheat (-1), [96 points]
FEB14: 199.0 lbs... Morning Abs, feeling sick, evening cheat (-1) [95 points]
FEB15: 200.0 lbs... Morning Abs, feeling sick

GOALS: Lose 14 lbs bodyweight this month. Increase VO2Max. Gain strength. Gain or at least keep muscle mass.


COMMENT: 1/2 point off for not entering food eaten into fitday.com each day. Cardio is stationary bike, treadmill, walking or other and should be AM whenever possible. Weights is full body low volume workout with basic lifts.


WORKOUT SCHEDULE
Monday: Normal cardio > 35 mins
Tuesday: Hard cardio > 30 mins
Wednesday: Weights
Thursday: Normal cardio > 35 mins
Friday: Normal cardio > 35 mins
Saturday Light cardio > 50 mins (AM), weights (PM)
Sunday: Recovery (or third cheat meal cardio > 35 mins)


MEAL SCHEDULE
5-6 meals or snacks per day, up to 3 cheat meals per week (must do extra cardio if 3 cheat meals)

STARTING STATS
WEIGHT: 354 lbs
NECK: 20"
CHEST: 55"
WAIST: 54.25"
HIPS: 47.25"
THIGHS: 30"
CALVES: 18.25"
ARMS: 19.5"
FOREARMS: 14.12"
WRISTS: 8.37"
BODY FAT: ??? ~38%

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


DAILY LOG

FEB 1: Did cardio in evening instead. Didn't record food
-.5 points [99.5 points]

FEB 2: Good weights day. Didn't record food
-.5 points [99 points]

FEB 3: Superbowl
-1 points [98 points]

FEB 4: Did cardio in evening instead. Didn't record food.
-.5 points [97.5 points]

FEB 5: skipped cardio (didn't feel good). Didn't record food.
-1.5 points [96.0 points]

FEB 6: Did cardio to make up for yesterday and did weights. Didn't record food. (cheat meal 1)
+1 -.5 points [96.5 points]

FEB 7: Did cardio in evening. Didn't record food yet.
-.5 points [96.0 points]

FEB 8: skipped cardio. Didn't record food. (cheat meal 2) weighed in at 350 lbs.
-1.5 points [94.5 points]

FEB 9: Did cardio to make up for yesterday and did weights. Didn't record food.
+1 -.5 points [95.0 points]


FEB 10: Flu. missed cardio and log update.
-2 points [93.0 points]


FEB 11: Flu. skipped cardio.
-1 point [92.0 points]


FEB 12: Still recovering from flu. Skipped cardio.
-1 point [91.0 points]


FEB 13: Still recovering from flu. Skipped weights.
-1 point [90.0 points]

This will be my first 100 point challenge. I'm going to give it a go!! I'm excited to see the end results!!

GOAL: Cutting

COMMENT: I want to reduce my weight in general. Will work up to longer times on treadmill.

WORKOUT SCHEDULE
Monday: Treadmill 25 min. (aerobic, fasted, AM); Weight training: Back (PM)
Tuesday: Treadmill 25 min. (aerobic, fasted, AM): Weight Training: Arms (PM)
Wednesday: Treadmill 25 min. (aerobic, fasted AM); Weight Training: Legs (PM
Thursday: Treadmill 25 min. (aerobic, fasted AM): Weight Training: Shoulders (PM)
Friday: Treadmill 25 min. (aerobic, fasted AM); Weight training: Chest (PM)
Saturday Treadmill 25 min. (aerobic, fasted) (AM)
Sunday Rest Day : Optional Cheat Meal

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

STARTING STATS

WEIGHT: 277 pounds (Weigh in: A.M. prior to Cardio or meal)
BODY FAT: Beyond measurement

(All measurements relaxed, in the evening, 01-30-08)
ARMS: 14.50
CALVES: 18.00
CHEST: 49.50
FOREARMS: 13.5
HIPS: 49.50
THIGHS: 30
WAIST: 52.5"

[END STATS
WEIGHT: 267.0 (COOL!! Lost 10 pounds!!)
BODY FAT: Still way too much!
ARMS: 14.50
CALVES: 18.25
CHEST: 47.25
FOREARMS: 13.50
HIPS: 48.50
THIGHS: 28.50
WAIST: 50.50


Feb 1 - Cardio this morning. Ate all meals and weights this evening. No cheats. 0 Points deducted (100 Pt Balance)

Feb 2 - 30 minutes of Cardio this morning per schedule. All meals eaten and no cheats. 0 points deducted (100 pt balance)

Feb 3 - No work outs today as scheduled. Ate all meals. Cheat meal was lunch at grandsons birthday party. Had a small piece of cake. 0 points deducted.

Feb 4 - Called to work - 2 A.M. -Missed Cardio - Did Weights this evening. All meals ate and no cheats. Deduct 1 point (99 Point Balance)


Feb 5 - 30 min Cardio this morning. Ate all meals. Weights this evening. No cheats. 0 points deducted. (99 point balance)


Feb 6 - 30 min Cardio A.M.All meals consumed. Bowflex this evening. No cheats. 0 points deducted. (99 point balance)

Feb 7 - 30 min Cardio A.M. - All Meals. Bowflex This evening No cheats. 0 points deducted. (99 balance)

Feb 8 - 30 min Cardio A.M. - Had to babysit Boss - Worked 14 hour day. Missed 1 meal, missed workout. -2 points. Balance 97 points

Feb 9 - 30 Min Cardio A.M.- Ate all meals. Weights this evening to make up for missed lift yesterday. 0 deductions - 97 point balance

Feb 10 - Rest day, had my cheat meal but didn't go too far overboard. Continue my transformation in the morning!!

Feb 11 - 30 min Cardio this A.M. , all meals and Bowflex this evening. Sure didn't feel like it, didn't sleep good last night. No cheats. No deductions. 97 point balance.

Feb 12 - So far, so good. Cardio in A.M. All meals eaten, Bowflex this evening. 97 point balance.

Feb 13 - Cardio in A.M, - All meals. Missed evening Bowflex. 14 hour work day - home late -1 point 96 point balance.

Feb 14 - Back on track - Cardio this morning - All meals and Bowflex this evening. 96 point balance.
Feb 15 - Stayed on track today. Cardio this A.M. - All meals and Bowflex this evening. 96 point balance.
Feb 16 - All as Planned. Did Cardio this morning and had all meals. Did a Bowflex workout today to make up for missed workout on the 13th. 96 point balance.
Feb 17 - Planned Rest day. Ate my meals, had my cheat meal.. Back to training tomorrow. 96 point balance.
Feb 18 - Another good day.Stayed on track. Meals and workouts as scheduled. 96 point total.
Feb 19 - Completed all planned exercises and meals - 96 point total.
Feb 20 - Missed Cardio due to job- working out of town. May cost me a lot of points. Did my lifting this A.M. before leaving town. -1 point 95 point balance.
Feb 21 - Still out of town. Missed 2 workouts but ate clean. -2 - 93 point balance.
Feb 22 - Same as Feb 21. Job ran over - lose 2 more points - 91 Balance
Feb 23 - Not a good day, still stuck in Yuma. Will just take a 3 point loss and hang my head!!:mad: 88 points
Feb 24 - Home from Yuma finally. Drove in today. Scheduled day of rest. Will be back in the trenches tomorrow ! 88 points
Feb 25 - (Late update) - Did everything well and then forgot to post my stuff. Minus 1 point for being a bonehead and forgetting!
Feb 26 - All good. Both workouts. Ate all meals. 87 point balance.
Feb 27 - Did the workouts and ate all meals. 87 points.
Feb 28 - Minus 1 point - worked late - no lift tonight. 86 points.
Feb 29 - Wow, tough month. Thought it would be a breeze to finish in the high 90's. Finished with an 86. Will post final stats tomorrow.

GOALS:
Overall goal is just to build strength and lose weight, but I'd like to run a 5:00 mile by April, so there's cardio thrown in
Weight Loss: down to 168 lbs
Cardio: <5:45 mile
Strength: +30 lbs to squat, +20 lbs to bench press


COMMENT: Trying to build on last month's challenge. Went a bit soft on myself at first then, and hope to better my score from last month, but also have more rigorous standards.

Re-evaluating calories halfway through the month. May adjust upwards slightly. Allowing for other changes as well, for a more flexible program. First few days will be light to get accurate measurements to end last month and for this month.


WORKOUT SCHEDULE

Monday: Lifting, short jog (~15 minutes)
Tuesday: any cardio
Wednesday: Lifting, short jog (~15 minutes)
Thursday: Ping-pong, Judo
Friday: Lifting
Saturday||Sunday: any cardio||rest

MEALS/NUTRITION
New rules (2/23):
2000 calories, 90g protein normal days (T,Th,Sa,Su).
2800 calories, 125g protein lifting days (M,W,F). If lifting is skipped, limits are as above.
- Drink 2 nalgenes worth of water daily
- >=2 fruit per day
Old rules:
- >=125 grams protein daily
- <2500 calories daily
- Drink 2 nalgenes worth of water daily
- >=3 fruit per day


STARTING STATS
WEIGHT: 175
CARDIO: 6:12 mile
STRENGTH: Squatting 145lbs (reps); benching 130lbs (reps)

ENDING STATS
WEIGHT: 171
CARDIO:
STRENGTH: Squatting 225lbs (reps); benching 140lbs (reps)

2/1 (-0 @ 100) All good. Lifting schedule 'A'.
2/2 (-1 @ 99) Ate a bit too much, and didn't have enough fruit (-1). Took today off (planned) so I can run a rested timed mile tomorrow.
2/3 (-0 @ 99) Solid day. Had 2 bananas, raspberries. Ran timed mile for starting stats (extremely grueling - 201 max bpm). Did 11 chinups (so added 2 in the last month, which is OK). Looking forward to lifting tomorrow. 2377 calories, 208g protein.
2/4 (-0 @ 99) Lifting schedule 'A.' 2 Bananas, raspberries. Slightly over in calories because I had to eat another banana, but I think it's ok. 2549 calories, 176g protein.
2/5 (-0 @ 99) Good day. Lots of salad, raspberries. 30 minute jog, 166 avg bpm, 197 max bpm. Felt sick and didn't eat much. 1976 calories, 144g protein.
2/6 (-1 @ 98) Bad day. Lifted early. Friend was leaving for Australia, so went out to eat, got Nachos. 1000 calories over. 3510 calories, 187g protein.
2/7 (-0 @ 98) Good day. Ping-pong, judo, some ergging for aerobic activity. Revised Thursday workout from general aerobic activity to ping-pong and judo. Not much food. 1736 calories, 149g protein.
2/8 (-0 @ 98) Good day. Intense lifting session. Apples and raspberries. 2410 calories, 184g protein.
2/9 (-1 @ 97) OK day. Didn't exercise. 2431 calories, 166g protein.
2/10 (-0 @ 97) Feeling sick - skin sensitive, cold, sneezing, etc. Miscalculated calories towards end of day; ended with 100 extra, but I'll allow that: honest mistake. Just realized I added 30lbs to squat since beginning of month, so that goal done - bench press is lagging behind. 2598 calories, 168g protein.
2/11 (-0 @ 97) Feeling sick, but lifted. 2268 calories, 129g protein.
2/12 (-0 @ 97) Still a bit sick. Felt very dizzy, but not nauseous. Consequently unable to work out, though I planned to. Food ok. 2496 calories, 166.5g protein.
2/13 (-1 @ 96) Violently sick - very dizzy. Unable to record statistics or exercise - that's alright with me. But late updating, so point off for that.
2/14 (-0 @ 96) Feeling mostly better. 2 hours ping-pong, 1 hour judo. 1758 calories, 133g protein.
2/15 (-0 @ 96) Lifted in the morning. Food good. 2462 calories, 167g protein.

HALFWAY EVALUATION

I'm satisfied with some gains, but am encountering resistance with others. I started with just a week of squatting, so some of the gains there have simply been getting up to weight, but I do feel stronger. Other lifts (except deadlift) are lagging a bit behind, but I still see gains. I'm happy to be doing judo and ping-pong, but need more focused aerobic activity. Overall, I'm happy to be exercising consistently, and recording food consistently - much better than last month. The only problem has been my brief illness, which I had no control over. I believe that's behind me.

My biggest problem right now is fat. I don't care if I maintain the same weight, but fat seems slow in coming off - I think I'm at or just below maintenance intake right now at 2500 calories. Consequently, for a week, starting Monday (the 18th) I will try maintaining 1500 calories / 100g protein by eating lots of salad and fruits. I'll also try to get some more LISS cardio in. I'll evaluate that after a week and see if I feel and look thinner. If I were to lose 10 pounds of fat I would have a pretty nice 6-pack. In a dedicated week I could lose a few. I just need the dedication.

2/16 (-1 @ 95) Easy day, but drank some beer and had some Hershey's kisses - not too bad, but enough. 2658.5 calories, 127g protein.
2/17 (-0 @ 95) Elliptical for 1 hour. Decided to start my 1-week diet early :). So far so good. 1472 calories, 119g protein.
2/18 (-1 @ 94) Lifting good. My week-long diet is untenable. I couldn't do a week of this. I'd be miserable, so I'm upping calories to 2000 max daily, but the lower the better. And lowering protein to 90g min daily. I ate good food today, but too much. 2691 calories, 181g protein.
2/19 (-0 @ 94) Good day. Ran for 30 minutes with 2 flat-out springs. Elliptical for 20 minutes. About 90 minutes of judo. Eating less, but enough. 1674 calories, 110g protein.
2/20 (-2@ 92) Lifted. Ate too much. Late in updating. 2670 calories, 109g protein.
2/21 (-1 @ 91) 2 hours ping-pong, 2 hours judo. Food good. Late in updating. 2032 calories, 90g protein.
2/22 (-2 @ 89) Skipped lifting (snow problems), ate too much. Bad day. 2691 calories, 122g protein.
2/23 (-0 @ 89) Day off. Food good. Getting back on track 1991 calories, 106g protein.
2/24 (-0 @ 89) 2 hours judo. Ate well. 1991 calories, 106g protein.
2/25 (-0 @ 89) Nice lifts. Ate well, diet over, but new rules below. 2505 calories, 166g protein.
I cheated a lot on my diet (look how many points I lost!) Not surprisingly, my weight stayed consistent - but then it dropped 4 pounds in 2 days. I think for the time being, the amount of calories is correct. My new rules are as follows:
2000 calories, 90g protein on normal days (T,Th,Sa,Su).
2800 calories, 125g protein on lifting days (M,W,F). If I skip lifts for some reason, calories are back down to 2000.
This seems like a reasonable compromise between eating the right amount and not making lifting days extra-challenging.
2/26 (-1 @ 88) 2 hours judo. Too much food. 2491 calories, 189g protein.
2/27 (-0 @ 88) Good lifting day. Ate well. 2374 calories, 158g protein.
2/28 (-0 @ 88) 2 hours judo. Food ok, but not that great (bagels are my weakness!) 2057 calories, 113g protein.
2/29 (-0 @ 88) Very nice lifting session. Food alright, within bounds. 2784 calories, 147g protein.

EVALUATION

I've got mixed feelings. Aside from a week or varying degrees of illness, I was much stricter, and much more consistent than last month, but it still wasn't that good. I added a ton of weight to my squat (I had only started lifting when I began this month), so going up 80 pounds is awesome. On the other hand, my bench is always lagging, and 10 pounds isn't much. I haven't been able to evaluate cardio. On the weight front, I'm satisfied with losing 4 pounds, because I know I gained muscle mass. I feel pretty healthy and look much better. Overall, I'm reasonably happy with results, but will (as always) attempt to do better next month.

I´m in.

GOALS: Fat loss (4% Body fat)


WORKOUT SCHEDULE
Monday: 45 mins (LISS cardio, fasted) (AM); Weight training: Back (PM)
Tuesday: 45 mins (LISS cardio, fasted) (AM); Weight training: Chest, abs (PM)
Wednesday: 45 mins (LISS cardio, fasted) (AM);
Thursday: 45 mins (LISS cardio, fasted) (AM); Weight training: Legs
Friday: 45 mins (LISS cardio, fasted) (AM); Weight training: Shoulders, arms(PM)
Saturday: 45 mins (LISS cardio, fasted) (AM);
Sunday: 45 mins (LISS cardio, fasted) (AM);


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


STARTING STATS
WEIGHT: 81.6 kg
BODY FAT: 25%
WAIST: 97 cm

Before/after pictures will be posted at the end of the challenge.

FEB 1: Cardio/weights/6 meals: 100 points
FEB 2: Cardio/6 meals: 100 points
FEB 3: I skipped cardio today (-1), (I feel so stupid...)/6 meals: 99 points
FEB 4: Cardio/weights/6 meals: 99 points
FEB 5: Cardio/missed my workout (-1)/6 meals: 98 points
FEB 6: Cardio/6 meals: 98 points
FEB 7: Cardio/weights/6 meals: 98 points
FEB 8: Cardio/weights/6 meals: 98 points
FEB 9: I skipped cardio today (-1), /6 meals: 97 points
FEB 10: I skipped cardio today (-1), /6 meals: 96 points
FEB 11: Cardio/missed my workout, (-1), (I´ll make up for it tomorrow)/6 meals: 95 points
FEB 12: Cardio/weights/6 meals: 95 points
FEB 13: Cardio/6 meals: 95 points
FEB 14: Cardio/missed my workout, (-1), (I´ll make up for it on saturday)/6 meals: 94 points

MID CHALLENGE UPDATE
Starting stats: Weight 81.6 kg, BF 25%, waist 97 cm
Today´s stats: Weight 81.6 kg, BF 21%, waist 95 cm
LBM= +3.264 kg
Fat mass= -3.264 kg

I never thought this was possible...

FEB 15: Cardio/weights/6 meals: 94 points
FEB 16: I skipped cardio today (-1), /6 meals: 93 points
FEB 17: I skipped cardio today (-1), /6 meals: 92 points
FEB 18: Cardio/weights/6 meals: 92 points
FEB 19: Cardio/weights/6 meals: 92 points
FEB 20: Cardio/6 meals: 92 points
FEB 21: Cardio/missed my workout, (-1)/6 meals: 91 points
FEB 22: Cardio/weights/6 meals: 91 points
FEB 23: I skipped cardio today (-1), /6 meals: 90 points
FEB 24: I skipped cardio today (-1), /6 meals: 89 points
FEB 25: Cardio/weights/6 meals: 89 points
FEB 26: Cardio/weights/6 meals: 89 points
FEB 27: Cardio/6 meals: 89 points
FEB 28: Cardio/weights/6 meals: 89 points
FEB 29: Cardio/weights/6 meals: 89 points

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

FEBRUARY 2008 "100 challenge" results:

02/01/08: Weight 81.6 kg, BF 25%, LBM 61.20kg, fat 20.4 kg, waist 97 cm
02/29/08: Weight 79.6 kg, BF 21%, LBM 62.88kg, fat 16.71kg, waist 93 cm

Change in body weight: -2kg
Change in %BF: -4% (Goal achieved)
Change in LBM= +1.68 kg
Change in fat mass= -3.68 kg
Change in waist: -4 cm

Total score: 89 points

Cardio: 29 sessions scheduled, 7 missed (weekend sessions)
Liftting: 17 sessions scheduled, 4 missed
Diet: 29x6 meals scheduled, none missed
4 cheat days scheduled, none used.
Posting: All updates on time. Saturday´s post done on sundays for scheduled technical reasons.


COMMENTS:
Very happy. This first challenge helped me to stick to a plan. Sticking to the plan delivered results, and results lead to motivation, so see you all in March´s challenge.

I want to thank John Stone for sharing, the participants in this challenge for being there, and Woodan and Leftyx for their kind comments to my journal



my journal (http://forums.johnstonefitness.com/showthread.php?t=41367)

I'm in for this.

GOAL: Lose 6lbs Body Fat by end of Feb.
Overall goal of cutting down on sugar and food portions should get me down by 6lbs.


COMMENT: Hardest part will be updating my Blog/posts



FEB 1st:

60 Minutes Cardio, ABS , Stretch Done,
Felt good but as it was Firday and the First Day of my month had a cheat meal.

[100 - 1 points = 99]

Feb 2nd

ABS done, 4 Hours Golf felt good. More golf Sunday then back to the heavy Cardio. Weather now good again.

[99 - 0 points = 99]

Feb 3rd

ARMS, CHEST, BACK, STRETCH all done.
4 hours GOLf which was long but not intense... Feeling good today. BAck to the Cardio Tomorrow.

[99 - 0 points = 99]

Feb 4th

LEGS, ABS, Stretch Done.

2 x 30 minute Jogs to and from workl. Felt good.

[99 - 0 points = 99]

Feb 5th

ARMS, BACK, STRETCH, Legs Done

30 Minute Power Walk. Felt Good

[99 - 0 points = 99]

Feb 6th

ABS, STRETCH Done

1 Hours Cardio Run. Didn't update my blog as away on business.

[99 - 1 points = 98]

Feb 7th

ARMS, CHEST, STRETCH Done

1 Hours Powerwalk Done. Felt good.

[99 - 0 points = 98]

Feb 8th

ABS, LEGS, STRETCH Done

1 x 30 Minute Cardio

Cheat Meal Friday so it's -1 point ....


[98 - 1 points = 97]

Feb 9th

ARMS, ABS, Stretch adn 4 Hours of Golf Done.

Unfortunately my buddies wanted a saturday night out. So could not say no. this is my first Major night out since december. So not too bad. Anyway did not arrive home till 5:00am ;-(

so it's - 2 Points

[98 - 2 points = 96]

Feb 10th

Rough all day so nothing done , but count this as a Unsceduled Rest Day anyway.

[96 - 1 points = 95]

Feb 11th

Just 1 Hour Power walk today, Gently back into it...

[96 - 0 points = 95]

Feb 12th

ARMS, Back , Chest , STRETCH, DONE felt good again. Heavy Dumbells.

[96 - 0 points = 95]

HAVE BEEN AWAY ON BUSINESS SO I MUST CHOP MYSELF 10 POINTS BUT DETERMINED TO FININSH. ALSO MY CAR HAS DIED SO LOOKING FOR A NEW CAR AT THE MOMENT

FEB 16th

ARMS DONE Heavy Dumbells. good to be back....

[96 - 10 points = 86]

Feb 17th

Rest Day. Also looking for a NEW car urgently to get me to work.

[96 - 0 points = 96]

Feb 18th

Ok back into it... ARMS, CHEST, BACK , ABS, STRETCH Done.
This has been a hard month with too much business trips and car problems.
Going to Dubai on Sunday for Business and I hope the Hotel has a GYM so I can spend some time in it. Either way I will still be working out..

[96 - 0 points = 96]

Feb 19th

Abs, Legs, Done.

[96 - 0 points = 96]

Feb 20th

ARMS, ABS, STRETCH Done

Felt sore today.

[96 - 0 points = 96]

Feb 21st

ABS, LEGS, STRETCH Done

1 Hour Cardio Jog to work and home. Felt good.

[96 - 0 points = 96]

Feb 22nd

ABS, ARM, CHEST, DONE

1 Hour Power Walk Done

[96 - 0 points = 96]

Feb 23rd

ABS, ARMS, CHEST Done

4 Hours Golf

[96 - 0 points = 96]

Feb 24th

ABS Done,

4 Hours Golf

Flew to Dubai on Business....
[96 - 0 points = 96]


Feb 25th

Hotel Room Dubai.

30 Minutes Run Done., ARMS, CHEST Done

[96 - 0 points = 96]

Feb 26th

Still in Dubai On Business

30 Minues Run Done, ARMS, ABS, CHEST,LEGS Done

[96 - 0 points = 96]

Feb 27th

Still in Dubai On Business

30 Minues Run Done, ABS, Done

[96 - 0 points = 96]

Feb 28th

FLY Back Dubai very early so Unscheduled Rest day
[96 - 1 points = 95]

Feb 29th

Back home and last day. Has not been the best month here but looking back over the Month still managed to do quite a bit of exercise.

Will update later with final days activity and stats.


[95 - 0 points = 95]

I'm in.

Goal
Fat loss.

Nutrition
5 or 6 meals a day.
Lifting days: 3 or 4 protein/fat meals, 2 protein/carbs (1 PWO shake, 1 meal in evening).
Non-lifting days: 4 or 5 protein/fat meals, 1 protein/carb meal (in evening).
Saturdays: Healthy eating away from normal plan.
No sugary foods: chocolate, desserts, cakes, biscuits, ice cream etc.
Exception: sugary foods allowed on 14th February, and I'll be having a cheat meal with my girlfriend that evening too :)

Training
Some form of physical activity everyday (Sunday off). Lifting 2 or 3 times a week.
Typical weekly plan
Monday: Lower body lifting
Tuesday: Rugby training
Wednesday: Upper body lifting
Thursday: Rugby training
Friday: Mixed lifting
Saturday: Rugby match
Sunday: Off

Rules
1 point off for: no exercise on an 'on' day, less than 2 lifting sessions a week, missed meals, off-plan meals (on days other than Saturday), any form of sugary treat, not updating this post by midnight of the day after.

Starting weight: 186.8lbs (31st Jan)
Ending weight:

Friday 1st: Lifting session done and 6 meals eaten according to plan :) 100
Saturday 2nd: Played rugby - the less said the better :lol: I had a relaxed day diet-wise as planned, without eating anything outrageous which is good. No sugar either :claphigh: 100
Sunday 3rd: 5 meals. Off day from exercise. 100
Monday 4th: 5 meals. Leg workout done. 100
Tuesday 5th: 6 meals. Rugby training done. Stressful day. 100
Wednesday 6th: 5 meals. Upper body lifting done. 100
Thursday 7th: 6 meals. Went for a run on the treadmill instead of rugby training. Weight on Friday morning shows a drop of 4.8 lbs since the start of this challenge :tucool: I'll lose a point on Sunday for a cheat meal as I'm going to my parents' for Sunday dinner. 100
Friday 8th: 6 meals & lifting done. 100
Saturday 9th: Cheat day - no sugar foods and rugby played. 100
Sunday 10th: Oops. Only 3 meals (-2) and all 3 were off-plan (-3), although relatively clean!). 95
Monday 11th: 6 meals & leg workout done. 95
Tuesday 12th: 6 meals & rugby training. I'm glad to see that Sunday's blip hasn't derailed my efforts. Everyone makes mistakes, but we differentiate ourselves by how we learn from them. 95
Wednesday 13th: 6 meals & upper body training. 95
Thursday 14th: Had my cheats as planned, but didn't do any exercise (-1) 94
Friday 15th: 6 good meals and lifting done. 94
Saturday 16th: Relaxed day & played rugby. 94
Sunday 17th: A few off-plan meals. I can't cope with Sundays too well :whistle: (-3) 91
Monday 18th: 6 good meals and leg workout done. 91
Tuesday 19th: 6 good meals, but no exercise as I went out in the evening and the day was pretty jam-packed (-1). 90
Wednesday 20th: 6 good meals and upper body training done. 90
Thursday 21st: 6 good meals (mmm omelette) and rugby training done. 90
Friday 22nd: Got my workout in, but my first PWO meal was bad as I had to go round my girlfriend's and tend to her (she was ill) (-1). 89
Saturday 23rd: Cheat day. Played rugby. 89
Sunday 24th: Ate 3 sweet things (-3). 4 off-plan meals (-4). 1 missed meal (-1). :lol: 81
Monday 25th: Got 5 good meals in and played indoor soccer. I still want to get 3 lifting sessions in this week, so I'm going to lift tonight, tomorrrow and Friday. 81
Tuesday 26th: Got my leg session in today, and also ate 6 good meals. 81
Wednesday 27th: Upper body session done, and 6 good meals. 81
Thursday 28th: No exercise. Chocolate. 79

I'm in.

GOAL: Cutting

COMMENT: I would like to drop my BF to low teens this month and go back into bulking the following month. Its currently sitting at approx 16% so it would be great if I can get it down to approx 12%.

WORKOUT SCHEDULE
This month I will be doing two training sessions per day 5 days a week, then just one session on weekends.
Morning sessions will be lifting sessions, I will go on a 5 day split. The afternoon sessions will be cardio sessions with whatever fitness class is on.
The first week in Feb will be cardio only as I am taking a week off from lifting.

Day1 Chest, fitness class (Step)
Day2 Back, fitness class (Attack)
Day3 Rest, fitness class (Step),
Day4 Shoulders, fitness class (Attack)
Day5 Legs, fitness class (Attack)
Day6 Arms, fitness class (Step)
Day7 fitness class (Step), fitness class (Attack), fitness class (Balance)

Ps. These classes run for approx 50 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
They are offered in many gyms around the world.

DIET and MEAL SCHEDULE
I will be on a hypocaloric low carb diet, 6 Meals a day with a post work out shake on weight days. I might even use carb cycling diet depending on how I go. Two cheat meals per week are allowed.

SITE UPDATE:
I will try to update this everyday however I am not going to take points of for not updating daily. The minimum number of updates will be 3 - 4 times a week, any less than that and I will deduct points for noncompliance.

STARTING STATS 06/02/2008
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
Chest 104
waist 88.5
Hips 107
Thigh 65
NOTE: All measurements are in CM not Inches


Feb 01: No training today as I had to work late, not the best start to the month - 1 point.
[99 Points]

Feb 02: fitness class (Step), fitness class (Attack), fitness class (Balance).
[99 Points]

Feb 03: fitness class (Step), fitness class (Attack).
[99 Points]

Feb 04: fitness class (Combat), fitness class (Step).
[99 Points]

Feb 05: AM Workout: Pt session this morning, worked on squats, lunges, Military press, abs, balance.
Feb 05: PM Workout: fitness class (Step), fitness class (RPM).
[99 Points]

Feb 06: fitness class (Step), fitness class (Attack).
[99 Points]

Feb 07: fitness class (Attack).
[99 Points]

Feb 08: missed my fitness class (RPM) due to working late and diet wasnt that great either - 2 points.
[97 Points]

Feb 09: missed one fitness class (step) again due to work commitments - 1 point.
[96 Points]

Feb 10: Chest training, Step fitness class.
[96 Points]

Feb 11: back training, however I missed the step fitness class so - 1 point, also my diet wasnt great so thats - 1 point again. Overall - 2 points.
[94 Points]

Feb 12: Pt session, mainly DL, high pulls, Good mornings, jerks, overhead squats. PM session Circuit fitness class.
[94 Points]

Feb 13: Step fitness class, 20 mins from Attack. PM workout: Shoulders training.
[94 Points]

Feb 14: legs training, no PM fitness class going out to dinner, had a yummy cheat meal - 1 point for missing the fitness class, the cheat meal was scheduled.
[93 Points]

Feb 15: Arms training, I hurt my neck in the gym and now I can hardly turn my head :( had to cancel my PM fitness class. - 1 point.
[92 Points]

Feb 16: No training due to injury. - 1 point.
[91 Points]

Feb 17: chest training, no fitness class. - 1 point.
[90 Points]

Feb 18: great back training, fitness class was crowded but was excellent, neck is feeling better but not great.
[90 Points]

Feb 19: Pt session, started with squats, dead lifts, DL + shrug, DL high pull, Snatches, clean and jerk, finished with deep/full squats and good mornings. Need to practice snatches and clean and jerk. fitness class (step) was great overall a very good day however neck is still a bit sore.
[90 Points]

Feb 20: Shoulders and trapz training, two fitness classes (Step and attack) all went well fitness.
[90 Points]

Feb 21: Legs training, no fitness class this PM as going out to dinner with friends - 1 point.
[89 Points]

Feb 22: Arms training, no fitness class this PM as we have a late staff meeting - 1 point.
[88 Points]

Feb 23: 3 fitness classes, Attack, Balance, and Step.
[88 Points]

Feb 24: Chest training and a fitness class (Step).
[88 Points]

Feb 25: Back training and a fitness class (Step) had an unscheduled cheat meal - 1 point.
[87 Points]

Feb 26: PT session, started with DL (all the way up to 90 KG then down to 40 KG), DL + shrug, DL + shrug + high pull, then jerks (wide grip). Then went on to snatching the weight up and finished with good mornings. PM workout involved Step class and a Boxing session.
[87 Points]

Feb 27: Shoulders training, fitness class in the afternoon.
[87 Points]

Feb 28: Legs training, fitness class in the afternoon.
[87 Points]

Feb 29: Arms training, No fitness class in the afternoon - 1 point.
[86 Points]

Hmm this is my lowest monthly challenge score yet in the 3 months I have been doing it for. I am actually surprised that it isnt even lower as Feb was a challenging month with two workouts a day. Luckily I had a break from lifting the first week so this dropped it down to 1 workout for the first week of the month.

Results: I will do measurements later today or tomorrow however current weight as measured last night was 82.7 so thats approx 3 KG weight loss which i would expect is mostly fat. I was hoping to get rid of 4 kgs ( a kilo a week) but hey 3 is not bad.

Next month (March) I will be going back to bulking, and I am going on a radical new resistance routine which is full body as opposed to split training. I am also seriously thinking about losing the cardio, as it will slow down the bulking process. stopping cardio will mean that I will lose my fitness which is at a high level at the moment.

I will have to make a decision soon on my cardio, luckily I have my resistance training sorted out. Another problem is also my work situation for next few months as I will be working on a remote site doing long hours. I will not be able to get to the gym as much which might be a blessing in disguise as I can just concentrate on my lifting for the next 4 - 5 months and start to ramp up my cardio again in 6 months time after hopefully putting on a significant amount of muscle.

I'm in. I'll post when Jan is finished. :D

GOAL: Cutting


COMMENT: reduce body fat


WORKOUT SCHEDULE
Monday: Cardio 35mins, moderate
Tuesday: Cardio 30mins, 25mins moderate, 5mins high
Wednesday: weight training
Thursday: Cardio 35mins moderate
Friday: Cardio 35mins moderate
Saturday Cardio 50mins, low (AM), full body weight workout (PM)
Sunday: Break

STARTING STATS
WEIGHT: 245 pounds
CALVES: 17.25
FOREARMS: 11.13
HIPS: 51.25
THIGHS: 28.75
WAIST: 49.25
BODYFAT: 38.8

2/1/08 100 pts
2/2/08 100 pts
2/3/08 99 pts, superbowl food
2/4/08 99 pts
2/5/08 99 pts
2/6/08 99 pts
2/7/08 no post 98 pts
2/8/08 no post 97 pts
2/9/08 97 pts
2/10/08 97 pts
2/11/08 97 pts
2/12/08 96 pts, no post for this day posted on 2/14/08
2/13/08 95 pts, no weight lifting, sick
2/14/08 94 pts, no post
2/15/08 94 pts
2/16/08 93 pts, no post
2/17/08 93 pts
2/18/08 93 pts
2/19/08 93 pts
2/20/08 92 pts, no post
2/21/08 91 pts, no post
2/22/08 89 pts, no workout, sick
2/23/08

I'm in, though I think I might be more of a "fitness journal" person, vs. a 100 person.....

Here I go again.
GOAL: Time to firm up my body....Will probably mean losing 5 pounds, but I don't measure with the scale.

Comments: I'm following a marathon training schedule right now.

WORKOUT
Monday:Bi's, back, legs
Tues: I play floor hockey and count it as my tempo run
Wed:5Km run
Thurs:another run (as per my schedule) chest and tri's
Fri:Off
Sat: Full body workout
Sun:Long run (as per my scheduke)

I'm quite busy this time of year so there may have to be some rearranging of my schedule when work comittments come up.


EATING PLAN
This is where I want to make the biggest change. Approximatey 1800-2000 calories/day. Trying to cut carbs from my evening meals. Weekends I am still careful, but allow some cheats.

FEB 1: well day one was my off day, which worked out perfectly since there was quite a big snow storm here and I really didn't feel like heading anywhere in it. (100)

FEB 2: Eating was good today. I did an 8km run (had to be inside there was too much snow for me outside) -0 [100]

FEB 3: This was my cheat day. However I didn't feel too bad about ir since I went skating in the afternoon, which is fun and a great workout. was out for about an hour. I homemade jumbalaya from cooking light so my cheat wasn't as bad as it could have been. Tomorrow is Monday thoug and back to business. -0 [100]

FEB 4: Already I've had to swithch my workouts around a bit. Today I only did a 5km run in the gym. I will do my bi's, back legs and shoulders on Wednesday night instead. I'm actually counting calories this month to help stay on track and yesterday I was at around 1900. -0 [100]

FEB 5: Tonight was my Floor hockey game, it's a great cardio workout and I can feel the difference in my cardiovascular level since I've been running so much. I stayed in my calorie range even with a pre and post game meal! -0 [100]

FEB 6: Another excellent day of eating! I work late on Wednesday so I don't get to the gym until 8pm and still haven't had dinner yet so my workout was back shoulders, bi's and legs with only about 10 minutes of cardio. Basically I switched my 5km run from Wednesday to Monday this week. - 0 [100]

FEB 7: I had to head home after work tonight and miss my run. It's okay though I'll do it on Friday instead (usually my off day) -0 [100]

FEB 8: I went out for breakfast this morning and they actually had a non-greasy lower calorie option! I had plannind for this breakfast to be a cheat and I am SO happy it wasn't, because I have a party on Saturdy night. As promised I hit the gym tonight and did a 5km run plus worked out my tri's and chest -0[100]

FEB 9: Again I was surprised. My planned cheat wasn't anywhere near what I had expected. Plus I had an unplaaned 35min walk in there on top of the 9 miles I ran this morning as per my training schedule! By the way I've lost 4 pounds...-0[100]

FEB 10: Today was pretty much a rest day. I did workout my abs at home, but that was pretty much it. I lightened up my morning meal because of my cheat the night before. As of this moring I'm down 3 or 4 pounds. - 0 [100]

FEB 11: I worked out my biceps, shoulders and back, So disappointed though all the treadmills at my gym were in use soI didn't get a run in. I still did the stairclimber for 30minutes so no points lost, but I was ready to get a good 5km in. This week I'm starting tempo and hill training in my training schedule and I was looking forward to it. Guess I'll have to wait until Wednesday. - 0 [100]

FEB 12: I had my floor hockey game tonigh. An excellent cardio workout. - 0 [100]

FEB 13: Did a leg workout and ran 5km tempo run. Sticking to my calorie limits too. -0[100]

FEB 14: Excellent chest and Tricep workout + a 5km hill run on the treadmill. That was a tough cardio session. - 0 [100]

FEB 15:I had a really hard time deciding whether to dock myself a point today or not. It was my rest day and a planned dinner out. I went to an outdoor concert tonight, and planned to go skating after, but by the end of the concert I couldn't feel most of my legs and decided I was just to cold to skate. My dinner wasn't horrible but I went over my calories and my planned cheat is still happening tomorrow night. I decided I would leave my points for now but if I can't stay on track the rest of the weekend I'll adjst accordingly. -0[100]

FEB 16:No I still had my cheat meal tonight. I did my long 10 mile run this afternoon and after that I was just too hungry and tired not to eat all the not so great foods around me. -1 [99]

FEB 17: Gym today with 30 minuts light cardio and a legs biceps, back and shoulders workout. Ate another dinner out but chose the ]absolute best I could. Soup and salad bar. -0[99]

Feb 18: The weather has been so disappointing this weekend. All of my planned outdoor activities, skating twice and snowshoeing had to be cancelled....once do to being to cold and twice to it being to mild and raining. We had today off for a holiday and it was a fairly lazy day. Worked my abs in the afternoon. - 0 [99]

FEB 19: Back to work today. Feeling a little disorganized but thankfully I had a floor hockey game in the evening so there was no excuses to miss some cardio. We ended up being short a few people so I played a lot. - 0[99]

FEB 20: Missed my run/workout tonight. I had an appointment and it didn't finish until 9:15pm. I've totally been thrown off my schedule this week. I'll have to try and make up for it this weekend - 1 [98]

FEB 21:Had to miss another workout tongiht and I ate badly today as well. I'm getting a cold and I'm starting to feel awful so I'll really need to make sure I'm getting proper sleep the next few days. - 2 [96]

Goal: continue fat loss. Finished January around 12-13%... starting from 18-19% or so. Would like to end Feb sub 10%.

Feb 1: 45 min cardio. All meals as scheduled. Workout. 100pts
Feb 2: 45 min cardio. All meals as scheduled. Workout. 100 pts
Feb 3: 45 min cardio. Missed last meal. 99 pts
Feb 4: 45 min cardio. All meals as scheduled. 99 pts
Feb 5: 45 min cardio. All meals as scheduled. Workout. 99 pts
Feb 6: 45 min cardio. All meals as scheduled. 99 pts
Feb 7: 45 min cardio. Unscheduled cheat meal. 98 pts
Feb 8: 98 pts
Feb 9: 98 pts
Feb 10: 98 pts
Feb 11: 98 pts
Feb 12:98 pts
Feb 13: 98 pts
Feb 14: missed a meal, missed work out 97 pts
Feb 15: 97 pts
Feb 16: missed work out 96 pts
Feb 17: Unscheduled cheat meal, msissed work out 94 pts
Feb 18: missed cardio 93 pts
Feb 19: missed cardio 92 pts
Feb 20: 92 pts
Feb 21: 92 pts
Feb 22: 92 pts
Feb 23: 92 pts
Feb 24:

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