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

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

MAR 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]

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

MAR 4:

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

You get the idea.....

GOAL: Cutting

COMMENT: I want to lose 4lbs of bodyfat.

WORKOUT SCHEDULE
Monday: Weight training: ME UPPER
Tuesday: Off
Wednesday: Weight training: ME LOWER
Thursday: Off
Friday: Weight training: RE UPPER
Saturday: Off
Sunday: Off

MEAL SCHEDULE
6 meals per day, 1 cheat meal per week, if at all necessary.

STARTING STATS
WEIGHT: 197.5lbs
BODYFAT: *
ARMS: 14 (widest, arm hoziontal)
CALVES: 16.25 (widest)
CHEST: 37.5 (Nipple line)
FOREARMS: 11.25 (widest)
HIPS: 39.25 (natural hip line)
THIGHS: 26 (widest)
WAIST: 32 (natural waist line)
* Somewhere around 11-11.5%. Getting calipers soon!

http://www.davidfoley.co.uk/fitness/marchblur.jpg

END STATS
WEIGHT:
BODYFAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG

MAR 1: Out of the town for the day but ate all meals as normal. Everything on track! :)
-0 points [100 points]

MAR 2: Had a clean cheat meal, if that makes sense. Rib Eye Steak and Broccoli instead of protein powder, olive oil and broccoli.
-0 points [100 points]

MAR 3: Did my workout this afternoon. Ate all scheduled meals. Another pass. :)
-0 points [100 points]

MAR 4: Another solid day! :)
-0 points [100 points]

MAR 5: Great leg workout and solid nutrition!
-0 points [100 points]

MAR 6: Another solid day! :)
-0 points [100 points]

MAR 7: Good day! :)
-0 points [100 points]

MAR 8: Away!

MAR 9: Away!

MAR 10: Everything back to normal.
-0 points [100 points]

MAR 11: Another solid day. No DOMS from Squats and Deads on Monday neither. :confused:
-0 points [100 points]

MAR 12: Good day today. This is getting rather easy! :)
-0 points [100 points]

MAR 13: Saved a probable diet cock up today. I'm glad! :nod::tucool:
-0 points [100 points]

MAR 14: I didn't update this day. I also had a scheduled cheat meal and one I shouldn't have had. Bad personal life.
-2 points [98 points]

MAR 15: Had a cheat day yesterday. Dunno how to grade that. Lets say 10 points cos I am having a bad time at the moment, but thats no excuse.
-10 points [88 points]

MAR 16: It's not about points any more, its about consistency. Perfect day.
-0 points [88 points]

MAR 17: Great ME Upper workout and spot on diet again! :)
-0 points [88 points]

MAR 18: Off days... easy.
-0 points [88 points]

MAR 19: Awesome leg workout! :D
-0 points [88 points]

MAR 20: Off days... easy.
-0 points [88 points]

MAR 21: Awesome workout! :D
-0 points [88 points]

MAR 22: Off days... easy.
-0 points [88 points]

MAR 23: Off days... easy.
-0 points [88 points]

MAR 24: Unplanned cheat meal, well forced by parents unplanned cheat meal.
-1 point [87 points]

MAR 25: Back on it today, yeah buddy! Leg day tomorrow! :D
-0 points [87 points]

GOALS
1.) Stay above 90 points (failed)
2.) Not miss a post (failed)
3.) Miss less than 2 weekend workouts (failed)
4.) Target loss of 4 lbs. of body fat (failed)


COMMENT
I'm 5'6" and started at 190 lbs at the beginning of January. At the end of February I weighed in at 178 lbs.


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: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


END STATS
WEIGHT:176 lbs
BODY FAT: 17%ish
ARMS:14.7
FOREARMS:12.0
CHEST:42.0
HIPS:36.0
WAIST:38.0
THIGHS:23.5
CALVES:16.7


DAILY LOG
DAY 1: (-0 for the day), [100 points total]
I replaced today's cardio with yesterday's missed shoulders and traps routine. Off to a solid start.
DAY 2: (-1), [99]
I missed my boxing cardio again. However, I have good reason to believe that this will be a deviation from the norm for this month.
DAY 3: (-1), [98]
Missed chest and triceps. Now this is starting to worry me. I need to stop the laziness.
DAY 4: (-0), [98]
Pumped out a solid pushup workout in lieu of my normal chest and triceps routine. Getting back on the horse.
DAY 5: (-0), [98]
Working out felt awesome. (Romanian) Deadlifts are by far my favorite exercise.
DAY 6: (-0), [98]
Conversely to deadlifts, lunges are my least favorite exercise of the week. Getting shredded quads are worth it though.
DAY 7: (-0), [98]
Over 150g of protein intake attributed to just tuna, cottage cheese, and whey. Finally back on track with my normal lifting schedule.
DAY 8: (-1), [97]
This means that I cannot miss another weekend workout. The pressure is on; let's see how I do.
DAY 9: (-0), [97]
Did some tabata to mix things up a bit. It's pretty much hiit with shorter intervals.
DAY 10: (-0), [97]
Solid day. Nothing to comment about.
DAY 11: (-0), [97]
Continuing to keep things up. Another day in the books.
DAY 12: (-2), [95]
Went and did errands all day, missed my workout and definitely did not eat enough calories, let alone protein.
DAY 13: (-0), [95]
The legs got a nice change of pace outdoors. I can't wait for the official start of spring.
DAY 14: (-0), [95]
Shoulders are feeling awesome. Trying to get that perfect "V" figure.
DAY 15: (-0), [95]
Awesome day on the courts playing tennis. Soaking up the sun as much as I can.
DAY 16: (-1), [94]
So I failed one of my goals by missing my third weekend workout this month. Still need to keep strong though.
DAY 23: (-13), [81]
College Student Debauchery + Spring Break = Disaster. Although I missed 7 workouts and 6 posts, I am very proud that I ate clean.
DAY 24: (-0), [81]
Back on track with an awesome triceps and chest day. I love dips (not the ones that go with chips, of course).
DAY 25: (-0), [81]
I was sweating buckets during my back and biceps workout. I'm lovin' it.
DAY 31: (-10), [71]
Five days without a workout or post so a final docking of 10 points was in order. However, today offered much promise for April.

Summary:
March has been bittersweet to say the least. On one hand I excelled with my nutrition, erring only once during the entire month. As a stark contrast, I missed a total of 11 posts and missed 16 planned workouts; the word "unacceptable" comes to mind. I also failed all four of my goals that I stated at the beginning of the month. Not to be too harsh on myself, I did have a week of Spring Break (which was much needed and much enjoyed). However, getting back into the groove was a bit more challenging, as shown by five days of sheer laziness at the end of the month. So with the exception of today's workout and the pair of workouts at the beginning of last week, these past two weeks have been a wash.

Given that I trained for less than half of the month, I am pleased with the progress that I was able manage. In terms of my progress, I have started to notice definition in my arms and torso. Compared to February, March has brought on much more visible change. Albeit there is still quite a bit of fat to go, I am well on my way. This past month has taught me that my diet is far-and-away the #1 factor in losing fat. I can only imagine the 1-2 punch that can be expected with the combination of a strict regimen of diet and exercise. This means I cannot be complacent. I have to use these positive results to drive me further and become extra committed in April to have my best month yet.

As for my plan in April, I have decided to tweak my training a little. The first change can better be described as a major overhaul rather than a tweak. I have decided to eliminate LISS cardio from my training. I know it sounds a bit ridiculous, but I am going to see how it goes. The only effect that I've gotten from my cardio is pure exhaustion, and nothing more. I'm going to see what happens and adjust my plans accordingly. In the interim, I'll replace my cardio days with sessions of extra ab, calf, and forearm training. In regards to the other tweak in my routine, I have decided to add a rest day. I've noticed that I skip workouts on the weekends not because I'm lazy, but mostly because I'm plain tired. Although I still intend on retaining my Saturday workout, Sundays will officially be my weekly "recharge" day to rest up for the upcoming week. If I stay committed for these next two months, I know my beach body will be waiting for me at the end of May.

I'm in for another round.

GOAL: Consistently improve my general health and fitness and continue to lose weight.

COMMENT: I am going to allow more flexibility this month. February was tough and lost a lot of points due to job situations.

WORKOUT SCHEDULE

Days of work-outs may be adjusted due to work schedule. Also, getting a different piece of equipment on 03-01-08 so some adjustments may be made.

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
Five to Six meals per day, one cheat meal per week. Eat Clean

STARTING STATS

WEIGHT: 267 pounds (Weigh in: A.M. prior to Cardio or meal)
BODY FAT: Beyond measurement

(All measurements relaxed, in the morning, 03-01-08)
WEIGHT: 267.0 (COOL!! Lost 10 pounds in the February Challenge!!)
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
[END STATS]

WEIGHT:
BODY FAT: Still way too much!
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


Mar 1 - 100 points - Good day.
Mar 2 - Planned off day. Worked trying to get room ready for new equipment.. Had Arby's as cheat meal. Back to it tomorrow.
Mar 3 - 30 min Cardio in A.M. Fasted, Ate all meals, small workout on new equipment. 100 points.
Mar 4 - No Cardio today. Reworking work out plan. Going to a split routine. Ate well. Lifted on new equipment.
Mar 5 - Solid day but cheated on a meal . -1 point 99 left
Mar 6 - Good day - Good Workout- Ate Well - 99 points
Mar 7 - Excellent day - 0 points lost! 99 balance
Mar 8 - Good day. Did cheat on one meal. Rework of workout program since buying new equipment complete. Bought more weight plates. -1 point 98 Balance. Suspended Cardio on treadmill until further notice.
Mar 9- First real workout on the new Tuff Stuff. Think I'm really going to like it. Ate my cheat meal today as planned. 98 point balance.
Mar 10 - Good workout this morning. Ate all meals as planned. 98 point balance.
Mar 11 - Good day. Good workout this morning and some Cardio on the treadmill this evening. Ate proper! 98 points
Mar 12 - Solid workout but had a 6" sub at Subway for dinner. Not planned so -1 point. 97 point balance.
Mar 13 - planned day off. ate clean. 97 balance
Mar 14 - Solid day. Good workout & good eating. 97 points left.
Mar 15 - Good workout this morning. Really beginning to like the new equipment. Decided to have cheat meal today. Will eat clean Mañana!!:tu:
Mar 16 - Almost forgot to post. No work out on Sunday.-1 for eats had at grand daughters B'day party. 96 points.
Mar 17 - Happy St. Pat's Day. Good work out today and ate as planned. 96 points.
Mar 18 - Good workout. Bad eating. Had meetings in Phoenix with chiefs from Cincinnati. Obligated to go to lunch. -1 point - 95 balance.
Mar 19 - Solid day, good workout, good eats. 95 Bal.
Mar 20 - Rest day due to work schedule. Ate good until dinner. Wife wanted to go out and I didn't eat healthy. -1 point. 94 Balance.
Mar 21 - Solid day. 94 points.
Mar 22 - Good day. Good workout. Ate clean. 94 points.
Mar 23 - Easter Sunday - Did work out this morning. Had cheat meal, dinner at daughters. 94 points. Good day.
Mar 24 - Good workout and good eating. 94 points.
Mar 25 - Good workout but ate some crap I shouldn't have today. -1 point. 93 point balance.
Mar 26 - Day off from work outs. Good eating. 93 points.
Mar 27 - Solid workout and marginally good eating -1 balance 92 points.
Mar 28 -Solid day all the way!! 92 points
Mar 29 - Good workout, ate as planned except lunch. -1 91 points.
Mar 30 - Cheat meal today. Good workout this morning. 91 points.

I'm in this month. I have been through a rough patch but all that is behind me and I am looking forward to getting back into training.

GOAL:

Lose BF and preserve muscle in an effort to get lighter for mountain biking and to look better naked. :-)

MEAL PLAN:

Initially 2500 Calories per day (adjusted as necessary to lose weight) split as follows...

Protein: 35%
Carbs: 40%
Fat: 25%

Eaten in a minimum of 6 meals per day.

PERSONAL CONDITIONS:

1. I cannot perform strenuous exercise (doctors orders) due to a recent illness for at least 4 weeks (second opinion) but will have to play it by ear.
2. I am allowing myself one cheat meal per week which will include a meal and desert.
3. All other meals must be according to my planned calories which I am tracking via FitDay.
4. I will subtract points for failing to update both this page and FitDay each and every day.
5. I will perform 3 weight training sessions per week unless I have to travel for business in which case I will perform bodyweight exercises in my hotel room if at all possible.
6. I will perform at least two cardio based (walking/cycling/running etc) sessions per week and one on the weekend.
7. Obey all regular rules of the challenge.

Starting stats:

Weight: 88.70 kg (195.55 pounds)
Body Fat: 17.20%
LBM: 73.44 kg
Target BF: 10% (not all in this month!)
Estimated Weight at 10% BF: 81 kg

DAILY LOG:

MARCH 1 (100pt)

MARCH 2 (97pt)

Forgot all about the challenge yesterday - Damn leap year :mad: -1
Didn't count calories on Fitday -1
Had a cheat yesterday (chocolate mousse cake and ice-cream) but I am going to count it as my cheat for the week so no points lost for that (yet!).
Not a good start at all but what is done is done.
No cheats today at all, counted all calories in Fitday and came in a little low but rather that than too high. Did not exercise this weekend so unfortunately -1 for that. Exhausted now so time for bed, up early tomorrow for gym, I cant wait.

MARCH 3 (97pt)

Good day today, excellent workout this morning but I may have over done it slightly (in light of my recent illness), as I am feeling a little pain in my stomach/liver area. Early to bed and see how I feel tomorrow morning. Hopefully I will be well enough to take my dog for a run, because I promised her I would take her tonight and haven't. Calories have come in slightly below target but I am not too worried about it because I lost no weight last week, although I did lose some bodyfat.

MARCH 4 (97pt)

Another good day, I ate just under my calorie allowance. I went running this afternoon with my dog and tomorrow I will go to the gym. I woke up early this morning and spent some time re-designing my daily routine and I think I have come up with something that will allow me to get a full 8 to 9 hours sleep a night as well as free time (not much but some) and time with family. Hopefully I will feel a little less stressed on this new schedule too. :tucool::tucool: No points lost.

MARCH 5 (96pt)

Last night I sat here at my desk wondering what the hell it was I was forgetting and this morning I woke up and realised. Dammit. So -1 for forgetting to update, on an otherwise perfect day. Dammit!

MARCH 6 (96pt)

Great day today. Had an excellent run after work with my dog, updated Fitday (came in slightly low again but no to worry), and am ready for bed before nine o'clock. No points lost.

MARCH 7 (94pt)

Its late but I am not going to miss my update, however I will not be counting calories today (-1). My team at work had a get together tonight, a barbecue and drinks and while I made good food choices and skipped desert I cannot accurately count the calories I ate. I do think I came in roughly at or below my allowed calories but I cannot be sure. So no exercise today for the same reason (-1). I don't feel guilty though because I have made all the right choices today.

MARCH 8 (93pt)

Missed update. -1

MARCH 9 (93pt)

Morning update. Yesterdays update was forgotten in the mists of exhaustion. It really is amazing how reliant one becomes on sleep when you are used to getting it and when you are training. Evening update. Excellent day indeed. I designed a brand new workout that I think I am really going to enjoy, perhaps if I have time tomorrow I will post it up here for all to see. I did day one of the new workout today and I think I am going to feel it tomorrow. I am off on business on Wednesday, Thursday and Friday unfortunately but I plan to fit in all three of my workouts today, tomorrow and on Tuesday. All meals were eaten today and I came in just under calories on Fitday so all is well. No further points lost thank goodness.

MARCH 10 (93pt)

Excellent day today. All calories accounted for in Fitday and below max allowed. No exercise but I trained yesterday which was unplanned so I guess that counts. I upgraded my gym membership today to a premier membership so I can now train at any branch of the gym country wide. This was necessary due to the amount of traveling I have been doing lately. So no excuses.
Getting an early night tonight and I cant wait. Sleep tight.

MARCH 16 (81pt)

I considered not updating this thread anymore out of embarrassment for my lack of participation but that would be quitting, and I have decided that quitting is for losers. So I have fallen a bit behind and I have deducted points for it. To be honest my diet and training have all been on track, in fact surprisingly well on track considering last minute business travel during which I went to gym everyday but one. So I may not finished at the top of the bunch this time around but I am not going to quit.

I am in. Don't call it a come back, I have been here for years, unfortunatly I do not have LL Cool J's Abs to show for it, so lets get our challenge on! :tucool:

GOAL:

Lose 8-10 lbs in March

MEAL PLAN:

1800- 2200 Calories a day- Carb Cycling. 3 days low, one day high and repeat.


Eat a minimum of 4 meals per day. (6 meals a day started 3/17)

PERSONAL CONDITIONS:

1. Relax but work hard- I tend to make this the most important thing in life...... for 6 weeks then burn out.
2. I am allowing myself one cheat meal per week which will include a meal and 1 yummy coffee.
3. All other meals must be of the clean variety.
4. I will subtract points for failing to update both this page
5. I will go to the gym at the YMCA in my building
- Morning LISS 30 Minutes- Mon-Sat
- After Work LISS and Abs - 3 days a week (When wife is working)
- Lunch Hour train hard and fast 35-40 Minutes Mon-Fri (Body part per day except Bi's/Tris done together)
- Sunday off from the gym



Starting stats:

Weight: 228 lbs


March 1- Morning LISS - 100 points
March 2- Ate perfect, had my yummy coffee for the week- 100 points
March 3- 5 Clean Meals (Eating 5th now), Morning LISS, Afternoon Training (Arms)- 100 Points
March 4- What a horrible day- new job basically told me I need to be perfect or leave- Why did I major in accounting again. Well I wanted to skip it all but that is what got me here so.... 5 clean meals, Morning LISS, Lunch Training (Chest), and Afternoon LISS to round it out. - 100 Points
March 5- Perfect day- 100 points
March 6- Perfect Day- 100 points
March 7- Another perfect day- I am in the zone- now I need to stay there this time!!- 100 points
March 8- All's good- changed high carb (and cheat meal) till tomorrow- Ready for UNC to kick Duke's butt!! - 100 points
March 9- Sunday is pretty tough to mess up- no gym, and a cheat meal- no problem- 100 points
March 10- DST really stinks!!! However, I still got up did LISS, and trained arms at lunch time. We had this huge cake and cookies for someone's birthday and I had exactly zero bites!! It was not even an issue. Being in the zone makes it easy, what is usually tough is staying in the zone!!
March 11- Good as Usual (for this month anyway) 100 points
March 12- Perfect - 100 points
March 13- GYm has broken AC, so it was rougher then usual but sweaty is good!!- 100 Points
March 14- Skipped Lunch Training to see UNC kick FSU butt- made up for it after work- ate perfect- 100 Points
March 15- UNC Wins again and I did everything to plan as usual (in March 08)- 100 points
March 16- UNC win ACC!! - HIIT and perfect eating- 100 points
March 17- Top o' the morning to ya all- Perfect day on ye Irish day- 100 points
March 18- Perfection!! - 100 points
March 19- Morning Cardio, Missed Training, Missed Post- D'oh - 98 Points
March 20- Good Stuff- missed Post- 97
March 21- Fine except Post- 96
March 22- Perfect down to 217 - 23 lbs down since February 1st. - 96 points
March 23- Sunday is a no brainer, no gym, cheat meal, no problem- 96 Points
March 24- Perfect- 96 points
March 25- Missed Training today- Unavoidable today- really. Still did Morning LISS, and ate perfect- 95 points
March 26- Perfect- 95 Points
March 27- Felt like crap- but pushed through it!!- 95 Points
March 28- Felt much better- sleep helps, perfect- 95 Points
March 29- Crap, forgot to post- 94 Points
March 30- Perfect and remembered to post this time- 94 Points
March 31- Perfect - 94 points this month, lost most of them from posting and not skipping the gym so I am content- On to April!!

Also in. :)

GOAL: Weight loss, improved fitness, improved flexibility. Statistically, lower my bodfat % significantly, lose at least 10lbs. My gym's scales weight me 5kg lighter than my home scales - by end of March, I want the home scales to match what the gym scales say today!


COMMENT: I'm currently very overweight, but with an under-layer of muscle from my past 10 months Taekwon-Do training (and a childhood of competitive swimming; yes, the decent shoulders have stayed with me!). The goal is to remove the fat, and increase the muscles :) It won't all happen this month (that might kill me!) but I want March to be the key month in my future transformation.

I also want to improve my flexibility, so will try and incorporate stretching into every post-workout evening. This was raised in a recent health test at the gym, so hopefully they will have some ideas, otherwise I will just do the stretching I do at TKD.


WORKOUT SCHEDULE
Monday: Taekwon-Do (90 mins)
Tuesday: Mixed cardio, 30 mins. Weights
Wednesday: Taekwon-Do (90 mins)
Thursday: Mixed cardio, 30 mins. Weights
Friday: REST
Saturday: Mixed cardio, 30 mins. Weights
Sunday: Treadmill (running/walking), 45mins - 1hr. Try and do 5km week 1, 6km week 2, 7km week 3, 8km week 4. (10k race coming in May)


MEAL SCHEDULE
Six meals per day, one cheat meal per week. Stay within my calorie intake (else minus 1 point). I do not lose a point if I skip a cheat meal, but I do for each cheat meal above my weekly allowance. Minus 1 point if my daily carb/fat intake exceeds my protein intake (protein powder allowed, providing I stay within my daily cals!).

Daily calorie allowance: 2800

STARTING STATS
WEIGHT: 266lbs
BODY FAT: 39%-ish (to be revised when correct stats available)
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG

Day 1: Well, crap day today for non-fitness reasons (see my journal). So, no gym (-1). I have, however, only eaten 1 lamb steak due to said crap day, so am within my calorie count. But I should be eating more, so am deducting a point for that, too (-1). Tally: 98

Day 2: Another zero day workout-wise (-1), although my diet is going ok so far (oats, juice, banana) and meeting wifey at her work for lunch followed by a good walk around London, so that'll be ok. Then dinner tonight at her folks for Mother's Day; will try and be good. Good news: down to 18st 11 from yesterday's post-pigfest 19st. Water-loss, but good to see anyway. [97]

Day 3: Third zero day yesterday (-1) due to being tired from looking for somewhere to live. Tonight, though, (Day 4) I will definitely go to the gym. Diet was fair but imperfect (-1). [95] Losing points fast!

Going to be cutting.

GOAL: Bulking

COMMENT: After spending the last 4 weeks cutting and dropping 3 KGs of my body weigh. I would like to go onto bulking and pack on a bit more muscle.

WORKOUT SCHEDULE
After getting some advice from forum dwellers, I am going to go back onto full body workouts 3 days a week, as opposed to doing split day training (was on 5 day split).

Day1 Full body training.
Day2 Optional Boxing training.
Day3 optional Pt session in the morning, Full body training in the afternoon.
Day4 Optional cardio or a rest day, I am leaning towards rest as cardio will detract from my bulk.
Day5 Full body training.
Day6 Rest
Day7 Optional 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 (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 bulking diet, 6 Meals a day with a post work out shake on weight days. This is going to be a high protein diet. 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 01/03/2008
WEIGHT: 82.7 KG
BODY FAT: 15.8 (Measured using an electric scale so probably not that accurate)
Bicep relaxed R
Bicep flexed R
Chest
waist
Hips
Thigh
NOTE: All measurements are in CM not Inches

General note: My work situation might be changing significantly. I might be working away on a client site 5 days a week. The site is quite remote and would mean that I would struggle to fit my gym work as I will be doing 12 hr days 5 days a week. Regardless of my work commitments I will deduct points for missing resistance training sessions however I will not deduct points for missing anything else. That’s why 'optional' appears next to most none essential workouts. I just hope that I can at least maintain my fitness level.

March 01: Cardio day, fitness class attack and balance.
[100 Points]

March 02: My first day on the new program, Full body training pushed it hard and diet was good.
[100 Points]

March 03: Boxing session, I got in the ring for the first time in my life. It was a great experience to be able to do some light sparring with my instructor and also to get a feeling for how hard it really is. I had two sets of wraps wrapped around my hand and I still ended up with 2 cuts on my right hand knuckles. Its all part of the fun :)
[100 Points]

March 04: I had my Pt session this morning, started with Squats, DL, snatches, overhead squats, clean and jerk, and ended up with Zercher squats and good mornings, overall a good session. Weights training in the pm was equally good, did front squats which is rather new to me.
[100 Points]

March 05: My neck is still sore from my injury a couple of weeks ago, I went to see a physio and he told me to take it easy on the weights and exercise in general. It will require several visits to mobilise the vertebrae back to increase my ROM and get rid of the pain. In summary no cardio tonight - 1 point.
[99 Points]

March 06: Had an excellent workout this morning while still taking it easy on some of the exercises and not doing anything that the physio advised against like military press, heavy bench, heavy squats etc. One of the floor instructors helped me though out the workout which was great :)
[99 Points]

March 07: Rest Day
[99 Points]

March 08: I did my two fitness classes (Attack and Step).
[99 Points]

March 09: Good work out although I couldnt increase the weight on my DL and Squats. Actually I had to drop the weight because I was super setting them :(
[99 Points]

March 10: No Boxing training, instructor wasnt feeling very well. I did Attack instead, will do my boxing training on Wednesday instead.
[99 Points]

March 11: PT session, started with light squats, moved onto agility training with box jumps and side jumps. Moved onto Heavier squats, then light DL, sumo DL, Jefferson DL, Zercher squats, Good mornings, front squats.
PM weights training session although I skipped the front squats and good mornings since I did them earlier that day.
[99 Points]

March 12: Legs are sore from yesterday, I had a great night sleep and I had my boxing session that was scheduled for monday.
[99 Points]

March 13: Legs are feeling better, had my weights training session as scheduled and now i am having my yummy oats and fruits breakie :).
[99 Points]

March 14: rest day.
[99 Points]

March 15: Two fitness classes attack and balance.
[99 Points]

March 16: weights training as planned.
[99 Points]

March 17: I had to cancel my cardio session as I had a late meeting. Diet was also crap so thats - 2 points.
[97 Points]

March 18: I had an early meeting today so I had to cancel my PT session (- 1 point). I did my weights training as scheduled but training wasnt that great, the gym was packed and I spent so much time just talking to people and waiting for equipment. Also I tried to push my weights up as I am supposed to but i just couldnt so overall not very happy ( - 1 point).
[95 Points]

March 19: Skipped cardio training today, however I had my boxing session (-1 point).
[94 Points]

March 20: Weights training as planned.
[94 Points]

March 21: Rest day.
[94 Points]

March 22: Cardio day, 3 fitness classes Attack, Step, and Balance.
[94 Points]

March 23: Resistance training as planned.
[94 Points]

March 24: No cardio training and diet was crap - 2 points.
[92 Points]

March 25: Pt session this morning, started by box DLs, Box shrugs, Box High Pull, Snatches, Overhead Squats, waist snatches with overhead squats, clean and jerk (mostly just cleans), 2 sets of heavy squats .
[92 Points]

March 26: Weight training as planned, also had my boxing training session however I feel so disappointed in myself as I quit boxing training today. I have never quit before but I just realised that I am not really going to excel in it. In fact I am rather bad at it besides its such a hard sport that requires a lot of time and dedication that is currently directed towards other fitness related goals :(
What is even worst is that the instructor today (before I told him the bad news) asked me if I wanted to spar with other in the ring with people who are at my level and also told me about others who quit after 1 session because they realise how hard it is.
[92 Points]

March 27: no fitness class today as I am out of town so thats - 1 point.
[91 Points]

March 28: car trouble this morning, however I went in the PM after work.
[91 Points]

March 29: Fitness class as planned (Attack).
[91 Points]

March 30: This is the start of my 5th week on this total body training program all is good.
[91 Points]

March 31: I spent half an hour this morning at the gym practicing Olympic lifts, overhead squats and grip for front squat. Nothing heavy or difficult really just kept it light weight and focused on technique. Step fitness class in the afternoon, George the instructor was excellent as usual. She is really good, funny and hot :)
[91 Points]

This month went by very quickly, Bulking appears to be on target. I will do some measurements later but I am definitely heavier.

I know that I didnt do any measurements for the start of this month as take the last measurements from the 18th of Feb as starting month measurements.

End measurements (no clothes boxer shorts only which is different from the short and teeshirt that I usually wear).

End STATS 31/03/2008
WEIGHT: 84.5 KG
BODY FAT: Unknown
Bicep relaxed R 32.5
Bicep flexed R 39
Chest 105
waist 88
Hips 104
Thigh 63.5
NOTE: All measurements are in CM not Inches

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: Off
Sunday: Off


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


STARTING STATS
WEIGHT: 79.6 kg
BODY FAT: 21%
WAIST: 94 cm

From March 5th until March 9th I´ll be off to a ski trip, so no workout as scheduled nor updating those days.

March 1st, 6 meals, 100 points
March 2nd, 6 meals, 100 points
I´m taking an unscheduled couple of days off before my ski trip, so it goes like this...
March 3d, skipped cardio (-1), skipped weights (-1), 6 meals, 98 points
March 4th, skipped cardio (-1), skipped weights (-1), 6 meals, 96 points
March 5th-March 9th, Scheduled ski trip, 96 points
March 10th, skipped cardio (-1), skipped weights (-1), 6 meals, 94 points
March 11th, 45' LISS cardio, skipped weights (-1), 6 meals, 93 points
March 12th, 45' LISS cardio, 6 meals, 93 points
March 13th, 45' LISS cardio, weights, 6 meals, 93 points
March 14th, 45' LISS cardio, skipped weights (-1), 6 meals, 92 points
March 15th, 6 meals, 92 points
March 16th, 6 meals, 92 points
March 17th, 45' LISS cardio, skipped weights (-1), 6 meals, 91 points
March 18th, 45' LISS cardio, skipped weights (-1), 6 meals, 90 points
March 19th, 45' LISS cardio, 6 meals, 90 points
March 20th, skipped cardio (-1), skipped weights (-1), 6 meals, 88 points
March 21st, 45' LISS cardio, skipped weights (-1), 6 meals, 87 points
March 22nd, 6 meals, 87 points
March 23d, 6 meals, 87 points
March 24th, 45' LISS cardio, skipped weights (-1), 6 meals, 86 points
March 25th, 45' LISS cardio, skipped weights (-1), 6 meals, 85 points
March 26th, 45' LISS cardio, 6 meals, 85 points
March 27th, 45' LISS cardio, skipped weights (-1), 6 meals, 84 points
March 28th, 45' LISS cardio, lifting workout, 6 meals, 84 points
March 29th, unscheduled 45' LISS cardio, 6 meals, 84 points
March 30th, 6 meals, 84 points
March 31st, skipped cardio, lifting workout, 6 meals, 83 points
---------------------------------------------------------

MARCH 2008 "100 challenge" results:

03/01/08: Weight 79.6 kg, BF 21%, LBM 62.88kg, fat 16.71 kg, waist 93 cm
03/31/08: Weight 78.8 kg, BF 20%, LBM 63.04kg, fat 15.76 kg, waist 91 cm

Change in body weight: -0.8kg
Change in %BF: -1% (Goal not achieved)
Change in LBM= +0.156 kg
Change in fat mass= -0.956 kg
Change in waist: -2 cm

Total score: 83 points

Cardio: 18 sessions scheduled, 5 missed
Liftting: 15 sessions scheduled, 12 missed (need I say more?)
Diet: 26x6 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:
Although a complete disaster compared to February´s challenge, it is clear that joining these challenges has changed the meaning of the word "disaster" for me. This time "disaster" means not acheiving the goals set, even though that translates into a slight increase in lean body mass and one Kg of ugly fat gone for good.
"Disaster" meant adding 4 Kg of pure fat last December, so see you all in April´s challenge.


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

GOAL: Cutting


COMMENT: Lose 8lbs of Fat


WORKOUT SCHEDULE
Monday: Run (20 Minutes)(am), Full Body Workout (pm)
Tuesday: Run (20 Minutes)(am)
Wednesday: Run (20 Minutes)(am), FBW (pm)
Thursday: Run (20 minutes)(am)
Friday: Run (20 Minutes)(am), FBW (pm)
Saturday: Rest
Sunday: Run (20 Minutes)(am)


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


STARTING STATS
WEIGHT: 175 pounds
BODY FAT: 25
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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

Personal Conditions: As I work on a rota cardio may be switched to evenings (work 4am shifts). Drink at least 3 liters of water a day.

DAILY LOG:

MAR 1: Rest day. Had my cheat meal today, Dominos! Only drank about 1.5l of water (but only just thought of the idea!)(99) 99pts.

MAR 2: Work at 4am. Missed a meal (98). Didn't run due to falling asleep (97). Not a great start to the campaign. :(

MAR 3: Everything as planned. :) (97)

MAR 4: Everything as planned except for the update. :( (96)

MAR 5: Again, everything as planned bar an update. (95)

MAR 6: Didn't drink enough water (94), everything else okay! :) (94)

MAR 7: I didn't update (93) because I fell asleep at 5pm (got up to work at 3am). Ended up waking up at 11am the next day! Guess I'm tired. Didn't run or do weights though due to exhaustion. (92)

MAR 8: Down to 171lbs so I guess I'm going well! Cheat day today was fun, had a cream cake and 3 bottles of beer. About 2500 calories so nothing too bad. :) (92)

MAR 9: Perfect day. :) (92)

MAR 10: Everything appears to be in order. Worked a 4am-12pm shift at work (with 4 hours of sleep) but still managed to get to the gym. Ate well (if a little low on protein); I even turned down kebab despite ordering and collecting it for the rest of my family. I'm building up a streak! :D (92)

GOAL: Cutting.

COMMENT: I want to be at 83K in end of March (-5K). The idea is to be ready for Bulking in 2 months (Bulk starts 1 May).

WORKOUT SCHEDULE
Monday: Weight training: chest
Tuesday: Weight training: back
Wednesday: Stationary bike (60mins)
Thursday: Weight training: legs
Friday: Weight training: shoulders(PM)
Saturday: Rest
Sunday: MountainBike (1-2h)

MEAL SCHEDULE
Six meals per day, one cheat meal per week, Carb Cycling (first time I do this: still working on diet).

STARTING STATS (all this will be filled just before march).
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

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

GOAL: To drop a few pounds.

COMMENT:
This is my third consecutive challenge. I'm 6'4". My January 1st start weight was 287lbs and I lost around 10lbs in Jan [Scoring 85 points] and about 5lbs during Feb [Scoring 85 points]. 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
MAR 1: Scheduled rest day. Meals good
-0 points [100 points]
MAR 2: gym 1 hr. Meals good
-0 points [100 points]
MAR 3: 1 hr gym. 1 hr walk. Unsheduled cheat meal.
-1 points [99 points]
MAR 4: 30 mins gym. 1 hr walk. Meals good.
-1 points [99 points]
MAR 5: No training as I'm in bed with Flu-like symptoms. Meals good.
-1 points [98 points]

GOAL: Cutting Cutting and more cutting!

COMMENT: I am going to drop 15lbs

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: No fat, little to no carbs, 100g x2 for Protein and lots of spinach, no cheat meals.

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

END STATS
WEIGHT: 258.2 ( Down 13.4lbs during the March Challenge.)
BODY FAT: 21.1 %
ARMS: 16"
CALVES: 17.5"
CHEST: 42"
FOREARMS: 12.65
HIPS: 45.5
THIGHS: 26"
WAIST: 42" (Measured Across my BB.)

Daily Log.
March 1: Workout was great this morning so glad to be home! Diet is sold going to make some vegetable soup this afternoon. (100 Points)

March 2: Rest day so I went for a long walk in the snow with my wife an dog. It was pretty deep so it was a good workout, diet was solid (100 Points)

March 3: Got on the scale this morning after my workout down 2.6 last week which isn't bad considering I was traveling all week. diet is fine. (100 Points)

March 4: Feel great this morning ran my first sub 8 minute mile today and was able to keep the pace up for another half mile before my calf cramped up.
food is all ready for today so the diet will be fine again. I had a fantastic orange this morning it was the size of a grape fruit!! (100 Points)

March 5: I did it!!! Down 30.1 lbs as of this morning!!!! Feels so good to make my first! Cardio was 90mins of shoveling my driveway this morning damn snow and ice. Diet well now thats the easy part. (100 Points)

March 6: Workout was solid this AM nothing special to report. Diet is fine. (100 Points)

March 7: Friday at last and more snow coming they are say 12"-15" over the next 48 hours. Well I'll get my exercise shoveling. Morning workout was good nothing special sort of dragged my ass today. Food is made diet is on track for another day. (100 Points)

March 8: Well we have snow lots and lots of snow and more on the way. I'm skipping the treadmill this morning and clearing out my driveway instead. I've had to do it three times since yesterday evening. Diet will be fine even though I'm supposed to go to a party tonight.. not sure with the weather if that will happen or not. (100 Points)

March 9: 20" of snow I am sore and dead tired after clearing my driveway and 4 others for people who are away on vacations or are elderly. So much for my rest day.

March 10: I got on the scales this morning and didn't really loose any weight just . 3lbs so thats pretty much nothing in my eyes. Oh well. Got my workout in this morning and my diet is on track got my lunch all packed for my flight. Water and a protein bar is always going to be better than the snack food they hand out.

March 11: Well today I lost my first point. My flight to NYC was late and I didn't get to my hotel until 9:30pm by the time I got ready for my next day I had no time to work out. -1 Point ( 99 Points)

March 12: Today was a total failure I was behind on my day from the very start and my diet fell apart. Workout nope not today -2 Points ( 97 Points)

March 13: Well it's 10:11pm and I'm sitting in the US airways departures lounge at LaGuardia, I'm so freakin tired. Diet was good today workout,.. nope. -1 Point (96 Points)

March 14: Got a workout in today my first in a few days so I took it pretty easy. Diet was solid I watched my wife eat chicken wings... sigh I want to cheat. (96 Points)

March 15: I'm home and the sun is out today, feels like spring might just be around the corner. I took my dog for a walk this am but will be going out for a run in the sun this afternoon (96 Points)

March 16: Today was supposed to be a day of rest but I went for a jog with my wife and then did my missed upper body workout from this past week. Cooked up a ton of chicken, got my salads made for the next two days so I'm set to get back on track with my diet. (96 Points)

March 17: I love being home, I got up early this morning and got a great workout in, it was my first really good session in over a week. I added some more core which I think I'll be doing every other day now. Diet is pre made and fine. (96 Points)

March 18: Another good workout this morning starting to feel that consistency return. Diet is on track.

March 19: Good workout this morning stepped on the scales and I'm down another 3lbs good to get that consistency back. Diet is fine (96 Points)

March 20: No sleep last night not feeling great today. Got my cardio out of the way but only just. I'll have to do the rest when I get home tonight. (96 Points)

March 21: Another night of no sleep but at least I had the office to myself to get some work done without anyone bugging me. Just came home and finished my cardio (96 Points)

March 22: Got some sleep last night, guess running around after my nephew and driving 6 hours helped with that. Got up first thing this am and got my cardio and lower body workout in. Diet is still fine. (96 Points)

March 23: Easter Sunday, well I'm going to loose a point today for my diet. I've got dinner tonight my my in laws I got a pretty annoyed response to my bringing a salad for dinner the last time I went over for dinner. So -1 for diet (95 Points)

March 24: I took today off to spend with my wife, we worked out together which was nice. We then went for another run this afternoon since it was sunny. (95 Points)

March 25: Up 1.2lbs today thats not good. Going to do an extra cardio tonight to make up for it. Diet is solid. (95 Points)

March 26: Well I'm down to 263.0 today so that's got yesterdays little problem solved still it sucks I'm way off my norm the last few weeks. I think I need to change things up. Diet and workouts are as planned (95 Points)

March 27: More snow in the forcast today. I was hoping to go for a run this afternoon but running in snow sucks. Diet is fine workout is ok not great feel tired. (95 Points

March 28: Today will be my last day on my current diet the past 59 days have been good but I've seen little progress in the past 10 days. Diet and workout are still on track just might change a bit.

March 29: Cardio is done and out of the way and I'm relaxing with a nice bowl of oatmeal and scrambled eggs. Diet and workouts are on track! (95 Points)

March 30: Well I'm in Chicago today.... crappy weather as always. Got my workout in at the hotel gym which wasn't too bad. Went swimming for my cardio. (95 Points)
March 31: Last day of the month amazing I can't believe it went by so quickly. It was warm in Chicago so I went for a run a great way to end this program. (95 Points)

GOAL: Mega Fat Loss


COMMENT: I'm a 32/m, 5"6 and weigh 207lbs. Just got divorced so I want to get my a$$ back in shape!!


WORKOUT SCHEDULE
Monday: Chest/Biceps (5:30-6:30pm); Cardio 45 min.
Tuesday: HIIT 20 min Cardio (6:00-6:30am); Spinning 45 min (5:30pm)
Wednesday: Legs/Shldr/Trapz (5:30-6:15pm); Cardio 45 min Low Int.
Thursday: HIIT 20 min Cardio (6:00-6:30am); Spinning 45 min (5:30pm)
Friday: Back/Triceps (5:30-6:30pm); Cardio 45 min
Saturday: Rest
Sunday: Rest


MEAL SCHEDULE
Protein: 40%
Carbs: 40%
Fats: 20%
Calories: 1800-2000 calories/day

6 meals per day, one cheat meal a week
1 gallon of water a day


STARTING STATS
WEIGHT: 207lbs
BODY FAT: not sure, but I'd say around 35%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG

MAR 1:

MAR 2:

MAR 3:

MAR 4:

MAR 5:

GOALS:
In the month of March, I want to lose an additional 10 pounds, I want to drop two inches off my waist (from 36 inches to 34 inches) and I want to drop an inch or more off my thighs. I'm going to continue improving my flexibility by stretching during every workout.

COMMENT: In the February Challenge (http://forums.johnstonefitness.com/showthread.php?p=566533#post566533) I lost more points than I would have liked, due to laziness with my diet. In March, I'm going to tighten it up again and really stick to the meal plan.

WORKOUT SCHEDULE
Monday: Stationary bike, 35 mins (aerobic, fasted) (AM); Weight training: shoulders & traps (PM)
Tuesday: Swimming, 1 Hour (PM)
Wednesday: Stationary bike, 35 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Thursday: Stationary bike, 35 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
Friday: Stationary bike, 35 mins (aerobic, fasted) (AM);
Saturday Stationary bike, 35 mins (aerobic, fasted) (AM);
Sunday: Stationary bike, 35 mins (aerobic, fasted) (AM); Weight training: legs (PM)

I may try HIIT this month, though I'm enjoying the aerobic cycling at high intensity.

MEAL SCHEDULE
Three meals, one protein shake per day. Drinking mostly water, but allowing the occasional diet soda. I need to incorporate more healthy fats into my diet, and I may need to bump my protein levels a tiny bit. Eating around 2000 calories per day.

I'm also going to allow myself one cheat meal per week (four in March) which I think will cut down on my other cheating. The "official" cheat meal will help keep me on track.


STARTING 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"

END STATS
WEIGHT: 187.5
BODY FAT:
ARMS: 13.5"
CALVES: 16"
CHEST: 38"
FOREARMS: 11"
HIPS: 40.25"
THIGHS: 24.75"
WAIST: 36"

DAILY LOG
MAR 1: Biked 35 minutes this morning, and hauled some heavy furniture. More of the same tomorrow, in addition to legs.
-0 points [100 points]

MAR 2: Biked 35 minutes this morning, but did not get my leg workout in. I also ate some doughnuts, which I shouldn't have!
-2 points [98 points]

MAR 3: I only got about one hour of sleep last night, so I wasn't feeling up to working out. I also ate a cheat meal, I need to clean up my eating, for the love of all that is fat.
-2 points [96 points]

MAR 4: I swam this evening, which was good. I ate another cheat meal though! I need to get back into the groove, this is ridiculous. I'm going to make up those missed workouts tonight and on Friday.
-1 point [95 points]

MAR 5: Biked 35 minutes this morning, and exercised legs in the evening. My eating is back on target. My slip at the start of the month is over, and hopefully I can stay on track.
-0 points [95 points]

MAR 6: I didn't exercise today! Argh, I'm really stinking this month :( I've been much busier, but that's really no excuse. I also had my cheat meal tonight, so I need to focus on eating clean for the rest of the week.
-1 point [94 points]

MAR 7: Exercised chest & triceps today, and biked for 37.5 minutes. Back in the groove, thankfully.
-0 points [94 points]

MAR 8: Biked 37.5 minutes this morning.
-0 points [94 points]

MAR 9: Exercised legs this evening, with a few bicep exercises to make up for my missed workout earlier in the week. Eating was 100%, and it's going to stay that way!
-0 points [94 points]

MAR 10: Biked 37.5 minutes this morning, and exercised traps and shoulders this evening.
-0 points [94 points]

MAR 11: Biked 37.5 minutes this morning. Swimming is over, starts again on April 1, so for now I'm just taking this as a rest evening. Triceps and Back tomorrow.
-0 points [94 points]

MAR 12: Biked 37.5 minutes this morning, exercised chest and triceps.
-0 points [94 points]

MAR 13: I woke up with a cold today, so I did not exercise. I've got a sore throat, and I feel very weak. I spent most of the day in bed.
-0 points [94 points]

MAR 14: I was sicker today than yesterday, so I didn't exercise. I got a new job offer today, which was good! Unfortunately, I sounded like a very sick weirdo when I spoke with them on the phone.
-0 points [94 points]

MAR 15:
I'm getting over the cold, but still not feeling up to exercising. I ate kind of poorly though (which I could have done something about if I had a bit more willpower) so -1 point for that.
-1 points [93 points]

MAR 16: I ate OK today, but did not feel up to my leg workout. I can't remember the last time I was sick, this is pretty unusual for me.
-0 points [93 points]

MAR 17: I started the new job today, but didn't bike this morning due to a lack of sleep and some final aftershock of the cold. I will hit the bike tomorrow morning, and start exercising again. This month has gone poorly, and I need to straighten myself out. I'm still around 187, and I know I can bring that down to 177 in the next four weeks. I'm going to start over mentally, and by the middle of April I know I'll be there! -2 points for not exercising, since I probably could have pushed myself to do it.
-2 points [91 points]

MAR 23: This month has been a health disaster, as I started a new job and went away for several days traveling. I'm back in town now, I'm healthy again, and I exercised legs today. I'll be biking in the mornings and eating on target again, so I can get back on the weight loss train.
-0 points [91 points]

MAR 23: My legs were very sore today... I guess that's the price I pay for 10+ days of not exercising! I worked shoulders and traps tonight, but I had no time to bike in the morning, so -1 for that. I bought a bunch of great food today, so I can continue bringing my lunch to work. P.S. I know my point total is not accurate, still trying to determine how to deal with that. I think I might just impose a 30 point penalty for my missed days (5 points per day) and take it from there!
-1 points [90 points]

April 1 Update - I totally blew March, this challenge was an embarrassment. As you can see, I made no progress whatsoever, which is bad. I'm not going to give up, I'm going to tackle this challenge and lose those 10 lbs in April.

I would like to join, will update my stats once I get them taken. Just in it for weight loss at the moment.

GOAL:
Under 350 by 4/1/08

MEAL SCHEDULE
6 meals a day, 1 day of 5 meals and a cheat meal. I am about on 2100 calories daily.

WORKOUT SCHEDULE -


Monday: Legs; 20 Mins Cardio
Tuesday: 30 Mins Cardio
Wednesday: Chest, Delts & Triceps
Thursday: 30 Mins Cardio
Friday: Back & Biceps; 20 Mins Cardio
Saturday: 30 Mins Cardio
Sunday: Off




STARTING STATS
WEIGHT: 374
BODY FAT: 41.125%
ARMS: 17"
CALVES: 19"
CHEST: N/A
FOREARMS: 13.75"
HIPS: 56.5
THIGHS: 27.5"
WAIST: 58

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

DAILY LOG

March 1, 2008 - No gym today as I went out of town. (-1) Did eat good, had one cheat meal and rest was ok. Even though tomorrow is my scheduled day off, I am going to goto gym and make up for today.
March 2, 2008 - Gym for 30 mins cardio, had another cheat meal, but at least ate sensibly with it. (-1)
March 3, 2008 - Did my leg workout and ate good today. Coming down with flu of some sort :(
March 4, 2008 - Stayed home from work. Ate good today but no gym. (-1)Just slept most of the day. Third time sick since Christmas is annoying. Think my lack of sleep is catching up to me.
March 5, 2008 - Ate well today. Skipped the gym as I was pretty sick yet. (-1) Hopefully I can shake this (as of writing this 7AM 3/6/08, still feel crappy) and get back to the gym.
March 6, 2008 - Made it to the gym today finally and got 15 mins cardio, and chest/tri/lat workouts in. Felt awesome with renewed strength. Ate well today, all meals with exception of 3PM meal which I ate about 2 hours late.
March 7, 2008 - No gym (-1) Had my one planned cheat meal of the week tonight. Otherwise I ate well. Going to have extra cardio tomorrow at the gym.
March 8, 2008 - Made to gym for a decent workout. Ate terrible today. (-1) Going to hit it hard tomorrow at the gym.
March 9, 2008 - So much for hitting it hard at the gym. (-1) Wife is sick now. Didn't follow diet as well. (-1)
March 10, 2008 - Stayed home from work today as my wife was real sick. Had to watch baby. No gym or diet followed. Tomorrow I am going to hit it hard again. Real hard. (-2)
March 11, 2008 - Good diet. Went to gym in morning for fasted cardio and evening for leg workout. YAY!
March 12, 2008 - Ate well. Made it to gym for a nice workout. Leg workout was good as I can really feel it.
March 13, 2008 - Continued well on my diet. Did a great back workout on Thursday. I can really feel it. Hope I can have a clean weekend as my past 2 weekends have sucked.
March 14, 2008 - Intense workout today with combo of cardio/weights. Down to 367 in weight, 48 pounds since the start. Ate good again today.
March 15, 2008 - Did my cardio today, had my one cheat meal and ate well the rest of the day. FINALLY a decent weekend (its not over yet!!:bang:)
March 16, 2008 - Did some ab work today and some strenuous moving for my mother-in-law. For no workout today I feel like I did. Ate well today
March 17, 2008 - All I got to say about tonights workout is WOW. I worked out legs and boy are they like jello this morning. Spot on with my diet also. :claplow:
March 18, 2008 - Well I stayed home and did some cardio. :madpimp:Overall ate ok, had one unplanned meal but I made it healthy. (-1)
March 19, 2008 - Ate well, got back to gym. 50 pounds lost!
March 20, 2008 - Ate well again, did 30 mins on treadmill.
March 21, 2008 - Stuck to diet, did cardio + biceps/lower back
March 22, 2008 - No gym or diet followed for planned cheat day (-1)
March 23, 2008 - No gym(normal day off) or diet followed (-1)
March 24, 2008 - No gym, no diet (-2)
March 25, 2008 - No gym, no diet (-2)
March 26, 2008 - No gym, no diet (-2)
March 27, 2008 - No gym, no diet (-2)
March 28, 2008 - No gym, no diet (-2)
March 29, 2008 - No gym, no diet (-2)
March 30, 2008 - No gym, no diet (-2)
March 31, 2008 - No gym, no diet (-2)

Total - 72 points :mad:

Goal attained = negative

GOAL: 12% body fat, keep the same wieght.

COMMENT: For March I want to cut down to a finishing point before a bulk. I hope that with a month more of healthy eating and gym membership I will be about 170lbs with not much fat left. Will put up stats after Feb is over. Will start posting here on March 4th as I will be on vacation until then.
- Revision: Perhaps I should just eat healthy until I decide that I have gone slim enough (if that ever happens!) instead of setting some arbitrary number like 170lbs, what if I look great at 160, 155?

WORKOUT SCHEDULE
3 x per week : Weight training (Chest, Triceps and Shoulders) + cardio, Weight training (Biceps, Forearms and Back)+ cardio, Weight training (Legs) + cardio

MEAL SCHEDULE
Eat healthy, under 2000 calories, one cheat meal per week.

January 1st 2007: 207.0 lbs 22.0% (?)

January 1st 2008: 180.6lbs 16.5% 86 pts
Feburary 1st 2008: 174.0lbs 14.3% 81 pts
March 1st 2008: 172.0lbs 14.3% 83pts
April 1st 2008: 170lbs 13.0%


March 1-3: Going to Paris and D-Day beaches tour! Won't be posting.

March 4th: Just back off the Eurostar and into work. Diet will be a bit off today as I couldnt head home to prepare for the day but this was planned. Off the gym at 6.30 am tomorrow to begin March properly. 100pts

March 5th: Quite tired from the Paris trip but eating well today. Will have to do 3 gym sessions 3 days in a row to do well this week. 100pts ... for now

March 6th: Went to the gym this morning for week 2. Did Chest, Triceps and Shoulders, feeling really good. Did not get a chance to do my cardio which means -1. I will suceed at this. 99 pts

March 7th: Did Legs today plus a run for the first time in a while. Feeling good, 1 week in and doing well. As it is only the second week of hitting the wieghts I am quite sore still but it feels nice. 99 pts, time for the friday night cheat.. fish and chips?

March 8th: Cheat meal was good last night, unfortuantely continued a bit today, I didnt count fully but I am sure I am over by a bit. Tomorrow off to the gym again and a run hopefully. Can see the bottom part of my rib cage near the upper abdominals for the first time in years. 98 pts

March 9th: Morning trip to the gym for biceps, forearms and back. Also a good 15 minute run. Its been 30 days since the last smoke so my lungs are quite clean right now, its a good feeling being able to run without coughing! Have to keep it up! Going to stuff some trout with garlic and veggies tonight and bake it.. should be wonderful. Overall a very decent week with a small diet messup. 98 pts

March 10th: Very rainy morning in London, completely soaked my shoes on the way to work. As soon as I got in the door the clouds broke.. so it goes. Today should be good, some low fat lamb burgers for dinner and a nice long sleep hopefully in preparation for the gym tomorrow. 98 pts, month going well! Feel amazing.

March 11th: Pushing Chest + Shoulders until tomorrow. Still not 100% from last week. Diet going well. Walking to work and back every day (9km in total 5.5 miles or so) is helping. 98 pts

March 12th: Did Chest, Shoulders and Traps this morning + 3km run + 5km walk to work. Since this started at 6.30 am I have alreday eaten my lunch for the day and its only 10.30 am! Having an after-work get together today, am only going to have one drink. Runs are getting longer and better, need to make an ipod playlist, any suggestions? 98 pts

March 13th: Good walk to work. Looking forward to legs tomorrow.. must remember to compile a good ipod playlist tonight! Diet going well. 98 pts

March 14th: Cheat day today.. a couple beers for lunch at work and not counting calories. Long night editing my girlfriends masters report and didnt hit up the gym this morning. Have to do it saturday and sunday.. pushing it this week! 98 pts...

March 15th: Legs + decent run. 98 pts

March 16th: Back, Biceps + Triceps, missed run because of sore legs.. but my own fault for cramming all the work outs in at the end of the week. 97 pts

March 17th: Rest day, work day. Looked at myself sideways in the mirror.. looking similiar to myself at 19.. a bit wierd, still a bit uncomfortable with being skinny-ish again.. hoping some more defined muscles show up soon. 97 pts

March 18th: Failed yesterday quite badly. Ate poorly and had too many beers. -2 points. -1 point for generally not thinking enough about the toll it can have on your body/mind. I have done really well the past 6 months in cutting down drinking significantly. I have gone from probably getting drunk twice a week last year to 1 time per month. I have decided that this has to end as well. I am going to cap myself at 3 beers max at any given cheat day. I am very confident I can do it. One final word.. I am very impressed by how fast my body is recovering.. it is in good shape these days.. I need to keep it that way. Reading about John's struggles with marijuana was very inspiring, I had no idea before reading that post. It just makes his work that much more impressive and me that much more confident in my self. 94 pts

March 19th: Failed.. went out with a friend. New resolve.. can do this. Will do this. - 4 pts 90 pts

March 20th: Feeling better today but nothing like what I was saying a week ago about feeling great. Back off for the weekend gym sets starting tomorrow as well as Easter dinner at my grandmothers. 90 pts

March 21st: Gf is feeling a bit under the weather so gym is being pushed to tomorrow. It seems all this month it has pretty much been the weekends but that is ok. 90 pts

March 22nd: Chest, Shoulders and Triceps today plus a 15 minute run. Pretty good. -2 pts for not counting calories -1 for definetely going over last night which was not supposed to happen. 87 pts blah. Gym going great this month.. diet not so well.

March 23rd: Ack missed posting! Easter Dinner. -1 pt, 86

March 24th: Did Legs today and lower back. 86 pts

March 25th: Tired as heck this morning after a 5 hour sleep. Originally signed up for the gym Feb 25th so for the month that means I did 11/12 gym trips.. missing this morning in favour of tomorrow. Not bad at all.. however diet is still on/off.. mostly on Mon-Thurs.. and off on the weekends. -1 85 pts

March 26th: Diet spot on yesterday. Morning session at the gym for biceps, back and forearms. Feeling good again.. how different today feels compared to wednesday last week.. won't do that again. 85 pts.

March 27th: Good rest day yesterday, diet perfect. Today seems to be going fine. Back to the gym tomorrow for a new monthly plan.. going to try some more intensity in my weight lifting. 85 pts

March 28th: Like normal, pushing the gym towards the weekend.. Somehow it seemed to be ok all month, I hit 11/12 sessions from Feb 25-March 25th. This next chunk is from March 26th - April 26th. Looks like Friday, Sat, Tuesday then Thur, Sat, Mon.. until I can correct it. Finding it very difficult to get up and go at 6 am before work. Other than that diet was spot on yesterday, looking good today.. must avoid the friday beers. 85 pts.

March 29th: Missed posting!

March 30th: -1 point for posting, -1 for an extra cheat meal. Did first workout of new program yesterday, simple 3 exercises per session with some compounds. Yesterday was 5x5 Bench Press, 5 x 5 shrug to shoulder raise (not sure of name) then dumbell squats to shoulder press. Enjoying the new workout, diet should be spot on today. 83 pts

March 31st: Second trip of the new program.. had a terrible sleep but went none the less. 5x5 Chinups, 5x5 Deadlifts, 5 x 5 Hyperextensions. Diet going well. Need to do some measurements and add them to the top. 83 pts

March Summary: It was the best of times it was the worst of times... ? Overall there was amazing progress this month. This was the first real month of working out and It was great, only missed 1 workout and the new program I started right before the month end was amazing. Diet wasnt spot on but I did lose another 2lbs or so. I have to measure my body fat tomorrow morning. The diet was still a bit of an issue. I tend to eat really well mon-thursday at work but the weekend always gets a bit messed up. For next month my promise is to eat perfectly sunday-thursday, cheat on friday night, and have a reasonable saturday.
By far the biggest mistake I made in the month was having 2 nights of drinking March 18th-19th. They were devastating. My body just is not a fan. I resolve to go the entire month of April without a single day like that. I also indeed to introduce some LISS 2x a week. Congrats everyone!

GOAL: Working out 3 days a week with 2 sessions of cardio

COMMENT: Will begin posting on March 4th as I will be on vacation before then.

WORKOUT SCHEDULE
Day 1: Weight training (Chest, Triceps and Shoulders) + cardio
Day 2:: Weight training (Biceps, back and forearms)
Day 3: Weight training (Legs) + cardio

MEAL SCHEDULE
Six meals per day, one cheat meal per weekMarch 1-3rd: On Vacation will not be able to post:
March 4th: Back.. off to the gym at 6.30 am tomorrow! 100pts
March 5th: Exhausted from the trip, am going to have to do gym on thur, fri,say.. will be hard but I am setting my goals and points on a weekly basis. 100pts.. for now
March 6th: Shoulders, Triceps and Chest - fun . Getting up at 6 am - not fun. Missed cardio. 99pts
March 7th: Legs today plus a run, nice and sore and feeling good. 99pts
March 8th: Friday was cheat night, has sort of spilled over today as our flatmates cooked mexican food for us. -1 98 pts gym tomorrow for Biceps and back.
March 9th: Morning trip to the gym for biceps,back and forearms. Also did a good 15 minute run on the treadmill. Food should be fine today, will have a small baked trout for dinner. yummy 98 pts
March 10th: Diet off a bit yesterday, looking forward to the gym tomorrow. Knocking off points only for gym time missed this month. 98 pts
March 11th: Tiredness, going to do the gym the same as last week, wed, fri, sunday. 98 pts for now
March 12th: Finished a big presentation then a big after-presentation party -1 point. Redeemed myself a tad bit today by hitting up the gym at 6.30 am for my shoulders, traps and chest followed by a 20 min run. 97 pts
March 13th: Diet a bit off, rest day, tomorrow legs! 96 pts
March 14th: crazy night writing a long paper.. 1 hour of sleep.. gym tomorrow ugh 96 pts
March 15th: Legs + short cardio session. 96 pts.
March 16th: Back, Biceps + Triceps. 96 pts OFF to Geneva for 3 days.
March 16th-19th: In Geneva
March 20th: Back in town.. going to be hard to fit in the gym sessions with easter weekend. Doing fairly well with my moderate goals this month. Been to the gym every week 3x which is great.. Will attempt more strenuous diet goals when possible. Heading to Ghana next month to do research.. not sure how feasible that will be. 96 pts

Ok so 1 month...no wimping out on workouts....this sounds like a challenge for me. My goal: look good in the bikini I'm wearing on vacation to California. My workouts: a mix of swim, bike, run and weights. Food goal: no dessert.

Here goes nothing....

GOAL: Cutting

COMMENT: I plan to start my official cut this month.

WORKOUT SCHEDULE
Monday: Full Body Weight training (PM)
Tuesday: Fasted LISS (cardio) (AM) or HIIT (cardio) (PM)
Wednesday: Full Body Weight training (PM)
Thursday: Fasted LISS (cardio) (AM) or HIIT (cardio) (PM)
Friday: Full Body Weight training (PM)
Saturday: Fasted LISS (cardio) (AM) or HIIT (cardio) (PM)
Sunday: Rest

MEAL SCHEDULE
Six meals per day, one cheat meal per week (Friday or Saturday night).

STARTING STATS
WEIGHT: 186 pounds
BODY FAT: 14.4%
ARMS: 14.5"
CALVES: 15"
CHEST: 42"
THIGHS: 24"
STOMACH: 36"

END STATS
WEIGHT: 185.4 pounds
BODY FAT: 12.5%
ARMS: 14.5"
CALVES: 15"
CHEST: 42"
THIGHS: 24"
STOMACH: 35.5"

DAILY LOG

3/1: One day at a time...100 points (http://forums.johnstonefitness.com/showpost.php?p=582506&postcount=1452)
3/2: Oops! 99 points (http://forums.johnstonefitness.com/showpost.php?p=582609&postcount=1458)
3/3: Roller Skating Princess 99 points (http://forums.johnstonefitness.com/showpost.php?p=582980&postcount=1461)
3/4: A little bit of planning goes a long way...99 points (http://forums.johnstonefitness.com/showpost.php?p=583164&postcount=1464)
3/5: Who turned out the lights...99 points (http://forums.johnstonefitness.com/showpost.php?p=583515&postcount=1467)
3/6: Business as usual...99 points (http://forums.johnstonefitness.com/showpost.php?p=583951&postcount=1481)
3/7: Daily goals are adding up to a successful week...98 points (http://forums.johnstonefitness.com/showpost.php?p=584162&postcount=1485)
3/10: Post wedding blues...95 points (http://forums.johnstonefitness.com/showpost.php?p=584902&postcount=1491)
3/11: S-L-E-E-P... 95 points (http://forums.johnstonefitness.com/showpost.php?p=585711&postcount=1497)
3/12: Bring your child to work day... 95 points (http://forums.johnstonefitness.com/showpost.php?p=586150&postcount=1501)
3/13: Oops I did it again... 94 points (http://forums.johnstonefitness.com/showpost.php?p=586513&postcount=1506)
3/14: Sick and tired... of Snow 93 points (http://forums.johnstonefitness.com/showpost.php?p=586748&postcount=1512)
3/15: Definitely a rest day... 92 points (http://forums.johnstonefitness.com/showpost.php?p=586996&postcount=1517)
3/16: Postponed until further notice... 91 points (http://forums.johnstonefitness.com/showpost.php?p=587204&postcount=1518)
3/17: Not exactly Chicken Soup... but just as tasty... 90 points (http://forums.johnstonefitness.com/showpost.php?p=587594&postcount=1524)
3/18: Still under the weather.... 89 points (http://forums.johnstonefitness.com/showpost.php?p=588052&postcount=1527)
3/19: Feeling better today than I did yesterday... 88 points (http://forums.johnstonefitness.com/showpost.php?p=588477&postcount=1532)
3/20: Wow has it been a year already... 87 points (http://forums.johnstonefitness.com/showpost.php?p=588741&postcount=1535)
3/21: Yesterday's plans are today's challenges... & tomorrow's goals! 86 points (http://forums.johnstonefitness.com/showpost.php?p=588988&postcount=1541)
3/23: Getting back into the swing of things... 84 points (http://forums.johnstonefitness.com/showpost.php?p=589473&postcount=1544)
3/24: Decided to take a walk... after work 82 points (http://forums.johnstonefitness.com/showpost.php?p=589859&postcount=1548)
3/26: Feel the sand under my feet... well not exactly 80 points (http://forums.johnstonefitness.com/showpost.php?p=590671&postcount=1550)
3/27: Sweating it out... 80 points (http://forums.johnstonefitness.com/showpost.php?p=591104&postcount=1553)
3/28: Freezing out but still managed to enjoy the day... 80 points (http://forums.johnstonefitness.com/showpost.php?p=591434&postcount=1554)
3/29: Falling Head over Heals... 80 points (http://forums.johnstonefitness.com/showpost.php?p=591613&postcount=1557)
3/30: April is almost here... 80 points (http://forums.johnstonefitness.com/showpost.php?p=592066&postcount=1562)
3/31: A roller-coaster of highs and lows... 80 points (http://forums.johnstonefitness.com/showpost.php?p=592542&postcount=1564)

I just saw this thread/idea, and I need something to kick me into gear. I need to find a reward for myself if I can get a score of 90 or something. Thanks for this.:bb:

GOAL: Cutting


COMMENT: I want to lose 8 pounds of fat.


WORKOUT SCHEDULE
Monday: Chest/Arms
Tuesday: Treadmill, 45 mins LISS
Wednesday: Shoulders/Back
Thursday: Treadmill, 45 mins LISS
Friday: Legs
Saturday or Sunday: Some sort of physical recreation (basketball, rollerblading, tennis, etc)


MEAL SCHEDULE
1800-2000 calories per day
No fast food


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


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

GOALS

Lose 10lbs
Lose 5% BF
Finish 2K run in under 12mins



WORKOUT SCHEDULE
MON: AM - Cardio / PM - Weight Training
TUE: AM - Cardio / PM - Diesel Fitness Class
WED: AM - Cardio / PM - Weight Training
THU: AM - Cardio / PM - Bootcamp Class
FRI: AM - Cardio / PM - Weight Training
SAT: AM - Diesel Fitness Class
SUN: AM - Cardio


STARTING STATS (forgot to take my body stats but I will on saturday after my first weighin)
WEIGHT: 207.3
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG
MAR 1 [SAT]:
On call this week so I'm destined to have a bad start. Was at the gym when I got called into work. Only got about 1k into my run. I'm still deducting a point simply because I didn't get my diesel fitness workout in.

EDT (End Day Total): 99 Points

MAR 2 [SUN]:
Got called into work today but I was expecting it so I went for my cardio after.
10K Bike: 23:07
2.5K Run: 16:57

EDT: 99 Points

MAR 3 [MON]:
Got my AM cardio workout in.
2.5K Run: 17:20

Missed my weight training due to being too tired after working 3hrs of overtime.

EDT: 98 Points

MAR 4 [TUE]:
Got both my workouts in today. The diesel fitness class was pretty killer. I also ran 2K before the class just for good measure.
2.5K Run (AM): 17:12
2K Run (PM): 14:35

EDT: 98 Points

MAR 5 [WED]:
Wanted to change things up a bit so I went on the elliptacle instead of the treadmill this morning. Did 30mins LISS @ 65% Max HR.
Got my lowerbody workout in. Felt good but I could have pushed more. I'll post my log in my journal and link it from here later on.

EDT: 98 Points

MAR 6 [THU]:
Wasn't in the mood for a run again this morning so I repeted yesterdays workout this morning. 30mins LISS @ 65% Max HR.

Its 4:51 here and I have yet to leave work. I'm waiting for a call from California but I dont think I'll come earlier enough for me to leave work and get to my class on time so I'm going to deduct my 1 point now and just go in for a Bike/Run cardio session just to still get my workout in.

EDT: 97 Points

MAR 7 [FRI]:
MAR 8 [SAT]:
MAR 9 [SUN]:
MAR 10 [MON]:
MAR 11 [TUE]:
MAR 12 [WED]:
MAR 13 [THU]:
MAR 14 [FRI]:
MAR 15 [SAT]:
MAR 16 [SUN]:
MAR 17 [MON]: Flying to Birmingham, AL
MAR 18 [TUE]: Training for work
MAR 19 [WED]: Training for work
MAR 20 [THU]: Training for work
MAR 21 [FRI]: Flying back to Ottawa, ON
MAR 22 [SAT]:
MAR 23 [SUN]:
MAR 24 [MON]:
MAR 25 [TUE]:
MAR 26 [WED]:
MAR 27 [THU]:
MAR 28 [FRI]:
MAR 29 [SAT]:
MAR 30 [SUN]:
MAR 31 [MON]:

GOALS:
Overall goal is just to build strength and lose weight. I don’t have much time for substantial cardio, but may change things mid-month. Mainly I just want to continue getting into shape, and get better at judo.

Weight Loss: down to 167 lbs
Strength: +25 lbs to squat, +10 lbs to bench press, +40lbs to deadlift, +15lbs to overhead press, +20lbs to bent-over rows

COMMENT: Month is complicated by 1-week spring break. May have to modify workouts, etc to suit circumstances. I just want to continue my progress, which I’m reasonably happy with. I’ve seen that I can stick with both judo and lifting, so those are basically the core of my exercises. As usual, I’m leaving myself the option of modifying things mid-month. If I end this month with >90-92 points (reasonable), I think I’ll be in really solid shape.
I was stricter Feb than Jan, and hope to be stricter March than Feb. I’ve written explicit rules for each point type. Last month I was a bit lax with updates.

Jan: 88
Feb: 88

WORKOUT SCHEDULE
Monday: Lifting
Tuesday: Judo
Wednesday: Lifting
Thursday: Ping-pong, Judo
Friday: Lifting
Staurday/Sunday: judo or cardio and rest day

MEALS/NUTRITION
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


RULES
+ Updates: before I go to sleep the next day (about 1am)
+ Meals: I have ~50 calories, 5g protein leeway, but this isn’t intended to be abused. -1 for going over/under respectively.
+ Exercise: Straightforward. I lift, or don’t. I do judo, or don’t. No cheating. -1 for missing either.

STARTING STATS
WEIGHT: 172
STRENGTH:
Squat: 225
Bench: 140
Deadlift: 250
Press: 90
Rows: 110


ENDING STATS
WEIGHT: ?
STRENGTH: ?

3/1 (-0 @ 100) Good day. Food alright, rest day. 1966 calories, 166g protein.
3/2 (-1 @ 99) Judo. Had a buffet. Unknown nutrition.
3/3 (-0 @ 99) Lifting good. Food OK, but not great. 2582 calories, 154g protein.
3/4 (-0 @ 99) Aerobic judo session. Food very solid. 1737 calories, 142g protein.
3/5 (-0 @ 99) Lifting OK, food OK. Within range but not great. 2694 calories, 143g protein.
3/6 (-1 @ 98) Very sore. Ran for 40 minutes (10 @ about 185 bpm, 30 at about 167). Did 2 hours judo. Ate too much. I'm not sure whether to count it as I ran enough extra to counter it. But I had the choice not to eat it and I did. 2856 calories, 169g protein.
3/7 (-0 @ 98) Eating mediocre, lifting mediocre, too. 2796 calories, 131g protein.
3/8 (-1 @ 97) Rest day. Ate lots of awful food (candy, french toast, beer). Stats Unknown.
3/9 (-0 @ 97) 2 hours judo, food excellent. 1988 calories, 120g protein.
3/10 (-0 @ 97) Solid lifting session. Food OK. 2815 calories, 129g protein.
3/11 (-0 @ 97) Ran for 25 minutes (testing VO2max, then some faster running). 2 hours judo. Food solid. 1987 calories, 119g protein.
3/12 (-0 @ 97) Solid lifting session. Food very good. 2820 calories, 166g protein.
3/13 (-1 @ 96) Skipped judo. Food solid. 2048 calories, 107g protein.
3/14 (-0 @ 96) Bad lifting session. Food good, but no time to record. Will be away for a week, though hopefully keeping active and recording food values. 2331 calories, 101g protein.
3/15 - 3/21 (-5 @ 91) I was away for this week for vacation. I wasn't good recording food, or really even dedicated to working out. However, I'm willing to be lenient. I ate mostly clean (except for drinking), and didn't eat much. I also remained active. Upon my return, I discovered that I'd lost 7 pounds over the week (from ~172 to a solid 165). So I can't fault myself much. I'm calculating points lost as follows: there were two days I know I ate poorly. That's -2 points; I worked out inconsistently; that's another -3 points. If I hadn't lost so much weight and looked visibly thinner, I'd dock myself for more points.

Finally, I purchased a beautiful single scull (I row) for very cheap. I'd like to get back into competition, so I'm dramatically increasing the amount of training I'm doing. For the rest of this month, I'll continue to work out as before, but will be adding further rowing training - ergging, running, calisthenics, etc. Since I've achieved most of my weight loss goal - I still have fat but don't mind if it comes off a bit slower - I'm revising nutrition requirements:
2500 calories, 125g protein normal days (T,Th,Sa,Su).
2900 calories, 140g protein lifting days (M,W,F). If lifting is skipped, limits are as above.
3/22 (-0 @ 91) Lots of exercise: 30 minutes ergging @ 2:03.7 split (stopped because of bad blisters); 45 minutes elliptical, est. 690 calories burned. Food excellent. 2342 calories, 138g protein.
3/23 (-1 @ 90) Plenty of exercise - but had a buffet with the family. Nutrition info unknown.
3/24 (-0 @ 90) Awesome day - tons of exercise. Lifting OK, then 30 min running, 1 mile lunge-walks avg 160bpm. Food excellent. 2833 calories, 226g protein.
3/25(-0 @ 90) Food acceptable, draining judo session. Very sore. 2567 calories, 130g protein.
3/26 (-3 @ 88) Garbage day. Skipped lifting; ate well, but too much. Late updating. 2567 calories, 145g protein.
3/27 (-2 @ 86) Ping-pong, judo. Late updating. Ate well, but too much again. 3146 calories, 220g protein.
3/28 (-0 @ 86) Lifting today (some bowling, too). Food mediocre. 2822 calories, 214g protein.
3/29(-1 @ 85) Rest day. Still eating too much - not sure why; food still mediocre. 2714 calories, 194g protein.
3/30(-0 @ 85) 30 minutes elliptical; 30 minutes running (outside, rather cold). Ate very well - all healthy food in just the right amount to feel full. 2542 calories, 200g protein.

GOAL: My goal is to have a very clean bulk.


COMMENT: I have been cutting and went from about 170 to around 150. I am 5 feet 10 inches. I was thinking about continuing the cut, but I figured it would be a good time to bulk, since I still have a few months till summer to evalutate if I should cut again or bulk more, etc. My main goal is just the very, very clean diet.


(to be conitnued before march 1)
WORKOUT SCHEDULE
Monday: Biceps/Back and Cardio
Tuesday: Core Stability and Cardio
Wednesday: Legs/Lats and Cardio
Thursday: More Core and Abs
Friday: Off
Saturday: Chest/Triceps/Shoulders and Cardio
Sunday: Abs and Cardio

Note: At least four of the cardios to be performed is my goal. I just wrote them for every day because I could do them with any workout per say.

MEAL SCHEDULE: Six or more healthy meals per day. One cheat meal or snack allowed per week.

Daily calorie allowance:
STARTING STATS
WEIGHT(3/1/08):



END STATS
WEIGHT:



DAILY LOG

March 1: Didn't update. Worked out, ate Clean but cheated with two hershey kisses. (-2 points)
March 2: Didn't update. Ate Clean and got workout and cardio in. (-2)
March 3: Ate clean, gonna work out and eat more clean. Didn't use points. Updates will be more extensive in the future since I really don't have much else to do.
March 4: Ate clean, worked out, no cardio.

GOAL: Consistency


COMMENT: I want to work out and eat right for one month without any major interuptions. For the past few months, I've been working out and eating but with lapses of three to four days or even weeks and want to see what strides could be made with a good, solid month.


WORKOUT SCHEDULE
Monday: Back
Tuesday: Legs
Wednesday: Off
Thursday: Chest
Friday: Back
Saturday: Legs
Sunday: Chest
*Work in Abs two days a week - days are not to be concurrent.


MEAL SCHEDULE

6 meals per day, one cheat meal per week. I should write a disclaimer here that almost all of my dinners (at least right now) are being made by my mother-in-law. She is a great cook, but the food is not always clean. And yes, my wife and I are living with her parents. Just moved back from South Carolina and am still looking for a new home. Its not as bad as it might sound; her parents are really easy to get along with, but I am not going to tell Mom thanks for all of the effort in making dinner but no thanks.

STARTING STATS
WEIGHT: 174#
BODY FAT: 18% (?)
ARMS: 13.0"
CALVES: 13 3/4"
CHEST: 42 1/2"
FOREARMS: 11 5/8"
HIPS: 36 1/2"
THIGHS: 22"
WAIST: 37 1/2" (uggh!)


END STATS
WEIGHT: 175#
BODY FAT: 18% (?)
ARMS: 13 1/4"
CALVES: 13 3/4"
CHEST: 43 1/4"
FOREARMS: 11 3/4"
HIPS: 36 1/2"
THIGHS: 22 1/2"
WAIST: 37 1/2"

Conclusion: Good work on upper body and arms but need to really start paying more attention to abs and legs and probably should start thinking about working in some cardio. Must be more consistent and dedicated and not allow days worth of breaks.

DAILY LOG

MAR 1: 100 pts: Leg and ab workout completed SAT, 6 meals completed SAT.

MAR 2: 100 pts: Back and bi workout completed SAT, 6 meals completed SAT. Penguins won! And I finally replaced the windshield washer blades on both my and my wife's car (sometimes it is the little things)! Have an exam on Wednesday night and then training for work all day Thursday and Friday, but I still plan to try and get all food and workouts done.

MAR 3: 100 pts: Chest, tri, and shoulder workout completed SAT, 6 meals completed SAT. Had a really good workout at the gym after a not so great start to the day. Anymore, going to the gym can always turn my day around into a better one. Also, I had a nice relaxing evening at home since I forgot my notebook to study from at work (oops), so I definitely know what I am going to be doing tomorrow night.

MAR 4: 100 pts: Leg and ab workout completed SAT, 6 meals completed SAT. Studying...

MAR 5: 100 pts: Rest day, 6 meals completed SAT. Took exam.

MAR 6: 97 pts: Skipped workout (-1), 5 meals completed (-1) and had some alcohol with dinner, which was great (fillet) (-1). Training for work.

MAR 7: 97 pts: Chest and Tri workout completed SAT, 6 meals completed SAT.

MAR 8: 96 pts: Back and Bi workout completed SAT, 6 meals completed SAT. 1pt off for not logging on and updating account. :(

MAR 9: 93 pts: Skipped workout (-1), 4 meals completed (-2). I can't afford two of these days in a six day time frame. Errrrrrrrrr....mad at myself for being lazy. On another note, I did have a nice weekend with my wife who is going to be out of the country for three weeks starting this Friday and read a few more chapters of my Abraham Lincoln book late last night.

MAR 10: 93 pts: Chest and Tri workout completed SAT, 6 meals completed SAT. Had a GREAT workout . As much as Sunday was a rainy kind of sluggish day, today was just the opposite!

MAR 11: 93 pts: Back, Bi, and Ab workout completed SAT, 6 meals completed SAT. Pretty good workout today - kind of had to rush because I stayed late at work but still quality. I plan to change my plans and workout tomorrow instead of Thursday to spend time with my wife before she leaves for Japan.

MAR 12: 93 pts: Leg workout completed SAT, 6 meals completed SAT. Penguins win!

MAR 13: 93 pts: Rest Day, 6 meals completed SAT + cheat meal of cake and ice cream.

MAR 14: 93 pts: Chest and Tri workout completed SAT, 6 meals completed SAT. And am resisting an entire 1 gallon bag of chocolate covered prezetls that Mom put in the fridge; this is not easy.

MAR 15: 93 pts: Back, Bi, and Ab workout completed SAT, 6 meals completed SAT. Looking forward to legs tomorrow. I did my taxes (I am getting a good refund!) and read some more of my book - all in all a good, productive day. Best of all, I got a phone call from wife. :)

MAR 16: 92 pts: Leg workout completed SAT, 5 meals completed SAT. While I'll forgive one homecooked meal (see above), I can't forgive both of them that I had yesterday, but the biscuits tasted very good. The Pens win!!!

MAR 17: 92 pts: Chest and Tri workout completed SAT, 6 meals completed SAT.

MAR 18: 92 pts: Back, Bi, and Ab workout completed SAT, 6 meals completed SAT.

MAR 19: 92 pts: Rest Day, 6 meals completed SAT

MAR 20: 92 pts: Chest and Tri - felt kind of weak; 6 meals completed SAT (cheat meal for week). In need of some marathon strength and determination.

MAR 21: 90 pts: Missed back and bi workout; 5 meals completed SAT.

MAR 22: 88 pts: Back, bi and ab workout completed SAT; 4 meals completed SAT.

MAR 23: A Few

MAR 24: Busy

MAR 25: Days

MAR 26: 75 pts: Rest Day; 6 meals completed SAT.

MAR 27: 72 pts: No workout; 4 meals completed SAT.

MAR 28: 72 pts: Chest and Tris; 6 meals completed SAT. Back on the track.

MAR 29: 69 pts: Back and Bi SAT; 4 meals completed SAT. -1 pt for not updating.

MAR 30: 65 pts: skipped workout; 3 meals completed SAT.

MAR 31: 64 pts: Great Chest and Tris; 6 meals completed SAT. -1 pt for not updating
__________________

Goal: Cutting for my wedding on April 5th staying at or under maintenance and going to the gym a minimum of 4x a week.

Workout: It will vary between an 8 day split & WODs from crossfit.com and some HIIT cardio. Workouts must be atleast 4x a week and atleast 2 days must involve cardio.

Diet: NO DAIRY. 33/33/33 split 2250 cals/day or less.

Stats: 151lbs. Plan to stay there.

Challenge:
March 1 - Started the month off right, ate all my meals and avoided dairy. gym tomorrow. [100 pts]
March 2 - I woke up in the middle of the night with a splitting headache. I'm not sure if I'm going to go to the gym today quite yet because I really don't want to aggravate the headache that is finally gone. I didn't go to the gym and I am going to wait until the end of the week before subtracting a point though because the day can be made up according to my workout goals for this challenge. Nutrition was spot on today. [100 pts]
March 3 - I hit the gym hard today getting a good shoulder workout in. All workouts are listed in my journal (link in sig) to avoid clogging up my space here. Diet was spot on, no dairy consumed and about to eat my last meal. [100 pts]
March 4 - Had a crazy workout today, did the filthy fifty (http://media.crossfit.com/cf-video/CrossFit_PittFilthyFifty.mov) (*.mov) which was a ridiculous workout, to say the least. My diet was spot on and, as always, check my journal for a description of the workout. [100 pts]
March 5 - Rest day. Today, all I need to worry about is my diet... which I ended up having my cheat meal for the week. Time will tell if this comes to bite me in the ass :lol: [100 pts]
March 6 - Dentist today. 3 cavities & finish off root canal/crown. NOT looking forward to this at all. Not at all. And just so you know, it sucked. Got some good cardio in at volleyball, we were down 2 players so I did a ton of running around for close to an hour, and I even worked up a good sweat! Good diet for when I was actually able to eat. [100 pts]
March 7 - Friday was a doozy. I had a great work out, but ate like crap and drank beer, and had dairy. -2 pts for bad diet, -1 pt for no update [97 pts]
March 8 - Saturday was a bit better than Friday, but I still didn't eat well and I had some dairy (lasagna). -1 pt diet, -1 pt no update. [95 pts]
March 9 - Today I spent the entire day dedicating myself to getting back on track after this weekends debauchery. I had an A+ diet and overall I think I did a good job. This week I only had 3 workouts in the gym which means... -1 pt for only working out 3x this week. This week should be better! [94 pts]
March 10 - Good diet, but I didn't make it to the gym. I've just been too exhausted the past few days and losing an hour doesn't help. I doubt I'll make 4 appearances at the gym this week, but I'll wait till Sunday to take off those points, in case I do. [94 pts]
March 11 - Gym - squats. diet - f'n awesome. :tu: to me! [94 pts]
March 12 - diet was good all day until dinner where I had my cheat meal for the week. yum, the burger & fries were totally worth it! [94 pts]
March 13 -
March 14 -
March 15 -
March 16 - Bachelor party weekend. -10 pts for lack of updates, cheat meals all over the place, beer in excessive amounts, and a hang over like none other. I won't even go into my diet or work outs since they were non-existent this weekend. [84 pts]
March 17 - Today, I'm back on track heading in the right direction. Ate well, but didn't have the energy to make it to the gym. Went to bed early and called it a night. [84 pts]
March 18 -
March 19 - No update yesterday, -1 pt. Today I am starting to feel sick, but my diet was good. [83 pts]
March 20 - I'm sick as a dog today. Probably not going to the gym or volleyball... we shall see in a little bit. I felt better later and so I did go to vball, and I had a lot of fun! Diet was good. [83 pts]
March 21 - Good workout consisting of chest & tris. Good diet as well. [83 pts]
March 22 - Did powercleans & squats today, I'm hurtin now. Diet was spot on. [83 pts]
March 23 - Had a good Easter. Good diet, had my cheat meal for dinner though: LOTS of turkey! It was well worth it, I love turkey. [83 pts]
March 24 - Sick. Good diet but took the day off from working out. [83 pts]
March 25 - Sick (still). Good diet but took the day off from working out. [83 pts]
March 26 -
March 27 - Went to vball, had a pretty good diet but still sick. Missed update yesterday -1 [82 pts]
March 28 -
March 29 -
March 30 - Missed updates (-2) and missed all of my workouts last week (-5) but had a good diet. Too busy with the wedding, to be honest. [75 pts]
March 31 - Good day, good diet! Congrats to all who made it! [75 pts]

Conclusion: Bad month to do a challenge like this, I'm not sure what I was thinking :lol: I'm getting married on this Saturday and there was just way too much going on. Still, made it without hitting 0, so I suppose that's a plus! Congrats to everyone who made it!

GOAL: Cutting


COMMENT: I want to get down to 192lbs by the end of March

Saturday the 1st will not have run. This is to allow recovery from an injury.

Workout Schedule
-------------------------

Monday: running / fast walking, 2.5 miles (aerobic, fasted) (AM); Weight training: Full Body HIT Style (pm)
Tuesday: running / fast walking, 2.5 miles (aerobic, fasted) (AM)
Wednesday: running / fast walking, 2.5 miles (aerobic, fasted) (AM); Weight training: Full Body HIT Style(pm)
Thursday: running / fast walking, 2.5 miles (aerobic, fasted) (AM)
Friday: Weight training: Full Body HIT Style (pm)
Saturday: running / walking, 25 mins (aerobic, fasted) (AM)
Sunday: Day of rest.


Meals
---------------------------
Six meals per day, one cheat meal per week.
1400-1800 cals per day


Starting Stats
--------------------

WEIGHT: 200lb
BODY FAT: ?
ARMS: 13.5"
CHEST: 44.5"
FOREARMS: 13.5"
THIGHS: 22.5"
WAIST: 38.5"


End Stats
--------------------

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

DAILY LOG

DAILY LOG

MAR 1 : 100 Points:
Weight : 200.6lbs

I'm working on a easy to use way to calclating my calories and nutrients. If I want to get serious about this then I need to know how much I'm eating and what the macros are!

Tonight is going to be tricky as I'm attending a big family party to celebrate an engagement. One bottle of fruit juice and some wise buffet choices are in order I feel.

6 meals - totals

protein 109.6
carbs 123.4
fat 17.8
fibre 10.4
calories 1114.2


MAR 2 : 99 Points :

Weight: 200.8lbs

Today was my planned cheat day. The family went for a very tasty Thai meal for mothers day. Hence the massive fat content today. I had to guestimate the food macros, so I'm probably out.

I've felt full all day, so I skipped my 6th meal. This costs me 1 point. I was going to allow it, but I committed to six meals and today I've only had five.

I'm really looking forward to walking again tomorrow morning. I've rested my knee for the week and I'm raaring to go.

No workouts as I rest on a sunday.

5 meals [-1 point] - totals

protein 193.9
carbs 71.4
fat 82.3
fibre 12.7
calories 1973.0


MAR 3 : 99 Points :
Weight 199.6lbs

Great workout today. My knee was a little tender, but I took it real slow and after a while it was all good. No tweaks or pangs. I look forward to running tommorrow am.

Weights were awesome and very intense. I need a squat rack!

6 meals - totals

protein 133.9
carbs 159.8
fat 40.5
fibre 17.5
calories 1540.4


MAR 4 : 99 Points:
weight: 198.8lbs

Everything done today. My run was awesome.

6 meals - totals

protein 141.9
carbs 142.7
fat 44.1
fibre 16.5
calories 1545


MAR 5 : 99 Points:
Day went just as planned and everything planned has been achieved.

weight: 198.8lbs
Run - 2.5 miles : 28.00 mins
Weights: squats, deadlift, bent over row, shoulder shrug, bench press, pullover, bicep curl, tricep extention, crunches
6 meals - totals

protein 141.9
carbs 142.7
fat 44.1
fibre 12.7
calories 1471.0


MAR 6: 99 Points
The day went just as planned everything planned has been achieved
Weight: 197.4lbs
Run: 2.5 miles : 27.20
6 meals - totals

protein 129.6
carbs 129.1
fat 49.1
fibre 32.9
calories 1493.7
p,c,f = 42,42,16



MAR 7: 99 Points
The day went just as planned everything planned has been achieved
Weight: 198.0lbs
Weights: squats, calf raise, deadlift, bent over row, shoulder shrug, bench press, pullover, bicep curl, tricep extention, crunches
A great night out and no booze. Well done me. Planning to start SGX soon.
6 meals - totals

protein 135
carbs 214.5
fat 40.5
fibre 10.4
calories 1747.6
p,c,f = 35,55,10



MAR 8: 99 points
The day went just as planned everything planned has been achieved.

I managed my longest non stop running distance to date - 1.3 miles. I probably could have done longer but the last .6 of a mile I had the wind blowing right into me and it sapped all my power. Still, it's the longest I've managed in a long time!

Weight: 198.0lbs - I've stuck again! Can't weight to start SGX!
6 meals - totals

protein 151
carbs 110
fat 56.1
fibre 6.8
calories 1592
p,c,f = 48, 35, 18


I'm probably out on my cals today, the above includes a medium half fat cheese dominos pizza. This all seems a litle low to me. Who cares though, it's cheat meal!


MAR 9: 98 points
Rest day : forgot to update the challenge. -1 Point

Weight: 198.4
6 Meals:

protein 99
carbs 170
fat 53.3
fibre 23.1
calories 1611.8
p,c,f = 48, 35, 18


MAR 10: 98 Points
weight: 200.2lbs
The day went just as planned everything planned has been achieved.
6 Meals:

protein 135
carbs 159
fat 59.8
fibre 17.2
calories 1690.3
p,c,f = 38, 45, 17


MAR 11: 98 points
weight: 197.8
The day went as planned.
6 Meals:

protein 110
carbs 142
fat 37.2
fibre 11.6
calories 1402.7
p,c,f = 36, 49, 13



MAR 12: 98 Points
Weight: 195.4
All works out done and dusted.
6 Meals:

protein 128.4
carbs 113.7
fat 46.0
fibre 9.6
calories 1450.7
p,c,f = 45, 39, 16


MAR 13: 98 Points
Weight: 196.4lbs
All cardio done. All six meals done.

protein 165.0
carbs 158.9
fat 52.5
fibre 10.5
calories 1793
p,c,f = 44, 42, 14


MAR 14: 97 Points
Weight: 196.4lbs

Over ran calories by 480 by having four more bottles of beer than planned.
Weights and cardio done as planned.


protein 158.8
carbs 113.2
fat 19.7
fibre 13.1
calories 2109.2
p,c,f = 54, 39, 7


MAR 15: 97 Points
Weight: 193.6
Everything went to plan.

Had a very tasty cheat meal. Chicken tikka jal frezi with keema pilau and stuffed piratha
As it was a cheat meal I didn't count the nutrition.

protein 80.8
carbs 118.6
fat 30.2
fibre 19.4
calories 1094
p,c,f = 35, 52, 13



MAR 16: 97 Points
A nice rest day. Calories were a little on the high side, but I'm starting SGX tommorrow and I just wanted to blow off a little steam before 90 days of hard work begins

protein 135.5
carbs 144.0
fat 40.4
fibre 18.3
calories 1791
p,c,f = 42, 45, 13


MAR 17: 97 Points
weight 197.4
Everything acheived. A great day.

protein 157
carbs 110
fat 64.5
fibre 13.8
calories 1791
p,c,f = 47, 33, 19


MAR 18: 97 Points
Weight: 195.4lbs

I've decided to drop out of this months challenge due to starting SGX soon and also because I'm going to have me a nice little four day rest for the easter period with the family and I don't want to be counting cals and grams.

My goals have also changed in the fact that I don't want a goal based primarily on a number. I want a visual goal and SGX is going to help me get there.

I'm happy with how I've done this month and I'm going to come at this again next month, but do the whole month.

Nice one and keep up the good work everyone.
________

:)GOAL: Cutting

COMMENT: I want to reduce my body fat to 16-17%.

WORKOUT SCHEDULE
Monday: Stationary bike, 40 mins (aerobic, fasted) ; Weight Training(Legs) (PM)
Tuesday: Step Climber, 20 mins (aerobic, non-fasted) + 20 min of LISS any cardio machine. Anytime
Wednesday: Stationary bike, 40 mins (aerobic, fasted) ; Weight Training(Triceps, Chest, Forearms) (PM)
Thursday: Step Climber, 20 mins (aerobic, non-fasted) + 20 min of LISS any cardio machine. Anytime
Friday: Stationary bike, 40 mins (aerobic, fasted); Weight Training(Biceps, Back, Shoulders) (PM)
Saturday Stationary bike, 40 mins (aerobic, fasted); Full court basketball for 2-3 hours. (PM)
Sunday: Stationary bike, 40 mins (aerobic, fasted); Some other sport such as tennis or more basketball action.

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

STARTING STATS
WEIGHT: 197 pounds
BODY FAT: 18.7%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 34"

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

DAILY LOG
MAR 1: Played 6 full court basketball games in a span of 2 1/2 hours (excluding rest time). Had five meals which were awesome. [100]
MAR 2: Woke up in the morning and went to the gym and did some fasted cycling for 40 mins. Added plus, I went to play basketball around 4pm-5:50pm. Total time of playing was around 1 hour and ten minutes. Meal wise though, I've had a total of 4 meals so far but going on for my fifth soon since I'm hungry as heck now. Haven't cheated :). Ok. UPdate. I cheated and ate some doritos. My will power sucks. I did,however, eat all my planned meals though.
[98]
MAR 3: Ok. Didn't wake up for the AM fasted cardio. I'll be lifting and doing cardio afterwards though. -1 for not doing exercise in the morning. Meal wise I'm doing fine. I think I just have to have my goals constantly reminding me what I'm doing this for. Well, I'm a loser and I cheated with some doritos again. DAMMIT! But ate all meals accordingly. Finished my workout/cardio in the night.[96]
MAR 4: Didn't manage to wake up in time. [-1] I, however, have prepared all my meals accordingly and am good to go for the days worth of eating. OK. I cheated again. I really suck at this. For some reason I have these crazy carb cravings towards the end of the day. This sucks. I'm going to deduct 6 points because it's just annoying. [90]
MAR 5: Started day good. Been eating all my meals so far. Going to hit the gym for my routine + 40 mins of LISS. Anybody have some good tips on how to avoid being so weak willed and giving up to my cravings? Ate some crap again.[89]

MAR 6: Re-read the first chapter to Burn the fat, feed the muscle. I rewrote all my goals and etc. I was able to go through the day without cheating. Also worked out and did cardio for 40 minutes. w00t. [89]
:tucool::tucool::tucool::tucool::tucool:

MAR 7: Did good. Worked out an extra day to look at my technique. Ate all meals as scheduled. [89]

MAR 8: Cheated. Played 2 hours of basketball and also threw a frisbee around with my g/f. [88]

MAR 9: Ate all meals scheduled. Worked out and did everything in routine. [88]

MAR 10: Did very well. Worked out Legs for a solid hour and did 30 minutes of LISS on the bike afterwards. [88]

GOAL: Trade fat for muscle

COMMENT: I've lost 25 lbs since 6 Jan, I started at 212, at 187 now, want to get down to 180-185ish range, but regardless of weight I want to get the remaining fat off my belly.


WORKOUT SCHEDULE
Monday: Swim 1 hr (am), Run 30 min (pm), Chest/tri workout
Tuesday: Swim 1 hr (am), Run 40 min (pm), Abs
Wednesday: Swim 1 hr (am), Run 50 min (pm), Back/bi workout
Thursday: Swim 1 hr (am), Run 60 min (pm), Abs
Friday: Swim 1 hr (am), Run 70 min (pm), Shoulders/legs workout
Saturday: Optional Abs or Run
Sunday:

MEAL SCHEDULE
5 meals per day. <2000 cal per day.

STARTING STATS
WEIGHT: 187 pounds
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:



Mar 1 -1 Didn't update, but ate healthy, and went for a run.

Mar 2 -2 No update, and ate poorly. Had some fried foods and a beer while watching NASCAR.

Mar 3 Got up early, had my morning swim. So far so good. Eating well so far, should be good for today, looking forward to my chest/tri lift. Won't lift wednesday or friday because I have my Air Force fitness test on friday. Will keep doing the morning and evening cardio.

About to start my chest/tri lift, just finished 6 oz of tuna mashed with an avocado- tasty- and right now I'm finishing up 2 scoops of NOXplode. I love what the stuff does, but good god, its nasty!!!

Had a good chest/tri workout, followed by some muscle milk. Overall good day for me. I'll be up at 0500 tomorrow to go for my morning swim, hopefully last a full hour tomorrow, and I plan to fill in all of the starting measurements so I have something to gauge at the end of the month.

Mar 4 -1 Just got back from my morning swim, went very well, I did some interval stuff. My swimming buddy agreed that it was one of the best we've had in a while. About to head to breakfast and get some egg whites and oatmeal.

mid-morning meal was muscle milk.

Lunch was avocado mashed into 6oz tuna.

Not doing abs today or thursday because of my fitness test on friday. I should max situps and pushups, don't want my abs to be sore from blasting them today.

Afternoon snack- Lean Body RTD shake. Sugar free, and tastes great!

Well I was doing great until I went out for some errands and ran to Chipotle with a buddy "for him to get dinner..." Ended up getting the pork soft tacos with guacamole on them, which put me at 2180 calories for the day, over my goal of <2000 cal per day. -1

Mar 5 Changed my morning swim up a little this morning. Instead of straight cardio for an hour, I tried 25 minutes of HIIT-type swimming, one lap full out, two laps about 50%. HIIT is tough underwater!!!! Ate 3 scrambled egg whites and two pieces of toast with some black coffee. We'll see if I can manage to not screw up the eating out of shear convenience today...

I finished off the day well, had some sushi for dinner. Overall a pretty good day.

Mar 6 -2 Good god... today is just bad all around. It started off when I got up for my swim and I let my buddy talk me into skipping and getting a decent breakfast. -1. Then the fat kid still living inside me decided to show his pudgy face around lunch time and I ate anything and everything in my site...including a hershey bar and a bag of potato chips... ugh. I have my fitness test tomorrow, which is how I let myself be talked out of my morning swim...don't want to be sore for my test, right? That'll be my workout for tomorrow, and then the hard/fast swimming and lifting routine will begin again on monday.

Mar 7 Fitness test in a couple of hours.

Mar 8 -1 Forgot to update, but ate well.

Mar 9 -2 Another no update day, and nascar, which means fried foods and beer.

Mar 10 Had a great hour long swim, and a protein shake for breakfast. Some beef for lunch, not the greatest, but I'll still come in under my 2000cal goal for the day, so all is well. I've got class this afternoon, after which I plan to have an hour workout. Good day so far.

Day ended as planned.

Mar 11 -1 Didn't have a chance to update. GREAT workout and ate very well.

Mar 12 -2 I didn't get my morning swim today, was up til 3:30 AM finishing some last minute stuff before our big UCI. Decided I'd be much better off sleeping an extra couple of hours than I would by sleeping for 1.5 hrs and then doing cardio. Ate well, but no update.

Mar 13 -1 Didn't have a chance to update. GREAT workout again and ate very well. Had a brutal shoulder/back workout, and incorporated some leg stuff....so sore today! Feels great!

Mar 14 Didn't get to swim this morning, but I'm not taking off a point because we have a major training exercise going on that started at 0530...the same time the pool opens. There was no way around it. I'll get a lift in this afternoon after the exercise winds down. Eating is kind of sporadic today, but again, I'm not counting off, I'm eating healthy, but the times I can eat is out of my control.

Mar 15 Still finishing up our training event...eating and workout schedule are all screwed up, but way beyond my control, so no points off. Still making the healthiest choices possible whenever possible. Tomorrow things will resume normal.

Mar 16 -1 No update. Otherwise ok.

Mar 17 Had my morning swim and a good shoulder/back workout. Gonna be good and sore tomorrow. Calorie intake was a little on the low side, gotta work on that tomorrow.

Mar 18 Good.

Mar 19 Another good day. Nice lift this morning, steak for dinner, protein out the wazoo all day, came in right at 2000 calories, a little higher than I normally shoot for, but the T-bone was friggin GREAT!

Going out of town tomorrow morning, will update whenever possible, but it'll be sketchy for the next week or so!

Points Total- 86...ugh

GOAL: Bulking, build strength and put on some mass.

COMMENT: I want to increase my weight to 83kg (184 pounds) from 80kg (178).

WORKOUT SCHEDULE
Monday: None
Tuesday: Weight training: Shoulders, Back
Wednesday: None
Thursday: Weight training: Legs, Biceps
Friday: None
Saturday Weight training: Chest, Triceps, Abs
Sunday: None


MEAL SCHEDULE
Six meals per day. 1 cheat meal each week .


STARTING STATS
WEIGHT: 178 pounds
BODY FAT: ~15%



END STATS
WEIGHT:
BODY FAT:

Personal rules. For every beer or cigarette i will deduct a point

DAILY LOG

March 1 -2 point, 98 total
Missed to update. I also missed my last meal since I was really tired and went to bed early. This week exercise schedule was a bit changed since I had much going on at work. Instead of the normal tuesday, thursday, saturday I had to go with wednesday, saturday, sunday. I did my leg/biceps workout.

March 2 -0 point, 98 total
Did my chest, triceps, abs workout and it felt really good. Next workout I will increase the weights in dips and inclined dumbell press.

March 3 -1 point, 97 total
All meal as planned. Decided to go with same schedule as last week because of extra work. Missed to update.

March 4 -0 point, 97 total
All meals as planned.

March 5 -1 point, 96 total
Forgot to update again, GRRR! However did my workout and ate my meals as planned.

March 6 -1 point, 95 total
Another missed update. Meals was fine.

March 7 -0 points, 95 total
All meals good.

March 8 -5 points, 90 total
Missed to update. drank 3 beers and missed 1 meal.

March 9 -2 points, 88 total
Missed to update, missed the workout.

March 10 -1 points, 87 total
Missed to update, had the workout I missed the day before.

March 11 -0 points, 87 total
I just can't continue missing updates. I have decided to update on the morning the next day. There is alot in my mind before I go to sleep and I rarely have my computer on late.

March 12 -0 points, 87 total
Meals and workout good

March 13 -0 points, 87 total
Played beachvolley (which I didn't planned) and I ate one extra meal. So good day.

March 14 -9 points, 78 total
Went to a party yesterday. 1 missed meal and 8 beers :( But hell it was fun.

March 15 -3 points, 75 total
Had two bad meals and didn't do my workout. Had quite a hangover since the day before.

March 16 -0 points, 75 total
Workout was good, food good.

March 17 -0 points, 75 total
Due to holiday coming up I decided to workout monday, wednesday and some day during the weekend. I'm going to visit my parents during the weekend and will probebly do a workout with my brother at his gym. However, since it was monday I did my workout and I ate good aswell.

March 18 -0 points, 75 total
Ate very good.

March 19 -0 points, 75 total
Had my back and shoulders workout. I have increased a lot in deadlifts the latest time but yesterday when I increased the number of reps I had some bad form in the end. I will stick on this weight until I get my form better. When it comes to this months goal I have to work a bit harder. Holiday is coming up and don't know how good I will eat. The last week I have been stuck at 82 kg and still missing 1 kg (about 2 pounds) to reach my goal.

March 20 -4 points, 71 total
Drank 2 beers and 2 glasses of wine. However I did my workout and ate good.

March 21 -14 points, 56 total
Drank 7 beers and 1 shot of sambuca. Smoked 4 cigarettes. Also missed one meal.

March 22 -18 points, 38 total
6 beers, 2 glasses of wine and 2 shots of sambuca. Smoked 6 cigarettes. Missed 2 meals.
-36 points in 3 days is a disaster. However, I don't regret anything. I hadn't met my friends from my hometown in a long time and It was really fun partying with them.

March 23 -0 points, 38 total
All meals good.

March 24 -0points, 38 total
After a rought weekend I didn't expect my workout to be so good. It have never been so strong and it felt really good.

March 25 -0 points, 38 total
Off day. I have also decided to change the plans for the meals a bit. Earlier I ate my second meal about 1,5 hours after my breakfast and then lunch only 1 hour after my second meal. That made my stomach a bit mad. I will now eat lunch directly after breakfast since it is only 2.5-3 hours in between then eat two smaller meals during the afternoon before dinner.

Rainmaker's "100 Challenge" Journal

GOALS: Cutting. Eat clean for the entire month of March - no fast food, no candy, no sodas. Reintegrate going to the gym as a part of my daily routine.

COMMENTS: I've put on a lot of weight these past two years. The combination of working while taking a full load of class credits, studying for LSATs, graduating college, moving to a new city, and starting law school all helped me to lose focus on eating healthy and working out. I'd like to lose the majority of this weight by Christmas 2008. I have tried multiple times to start dieting and exercising since January, but reverted back to bad habits each time I got off-track. I've decided that the only way to accomplish my goals is with total dedication to making nutrition and fitness a priority in my life.


WORKOUT SCHEDULE
----------------------

First Two Weeks (3/1-3/15): Acclimation Through Cardio

Monday: Elliptical (45 minutes)
Tuesday: Exercise Bike (30 minutes), 3 supersets of 20 pushups/20 crunches
Wednesday: Practice basketball (45 minutes)
Thursday: Exercise Bike (30 minutes), 3 supersets of 20 pushups/20 crunches
Friday: Practice basketball (45 minutes), Elliptical (20 minutes)
Saturday: Rest
Sunday: Exercise Bike (30 minutes)Second Two Weeks (3-16/3-30): Integration Of Resistance Training
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
MEAL SCHEDULE
-----------------

5-6 meals per day. I will plan out my meals a week in advance to prevent me from straying from my diet. Basic foods will include: low-fat dairy, whole grains, lean meats, healthy fats, nuts, legumes, and lots of fruits/vegetables.


STARTING STATS
-----------------
WEIGHT: 208.8 lbs
BODY FAT:
ARMS:
CHEST:
WAIST:
HIPS:
THIGHS:
END STATS
-----------
WEIGHT:
BODY FAT:
ARMS:
CHEST:
WAIST:
HIPS:
THIGHS:
DAILY LOG
-----------

MAR 1: First day went well. No workout scheduled for today, but I ate clean. Feasted on a chicken sub, nuts, and sushi throughout the day. Had a small bowl of plain popcorn as a healthy snack while I watched a movie. [-0 points, 100 total]

MAR 2: Damn, second day into this challenge and I'm already losing points. I just got my laptop back from the repair shop and spent all day trying to work the kinks out of it. As a result, I missed my workout and grabbed a chicken sandwich and fries instead. [-2 points, 98 total]

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I need to get back on track, i'll join this and aim for at least 100 ;) itll be a big help

I'm down

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

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Good luck to everyone on the March challenge! I've got a small tip to pass along, which I've been using for the past two challenges.

It's easy to make a bookmark in your web browser that goes straight to your post so you can update it. Here's how you do it:

1. Go to any post of yours, and click on your name. A menu with options will pop up.
2. Select Find More Posts By [your name]
3. You'll be taken to a 'Search Results' page
4. Click on the first line of the actual message in your 100 challenge thread (there will be an icon that looks like a white piece of paper next to it.
5. Bookmark the URL - it will have a post number after the regular link, which will take you directly to your post (mine is #post578684)

The advantage to doing it this way (as opposed to bookmarking your single post) is that it takes you to your position in the thread, and you can scroll up and down to check the progress of the other participants.

Bob

I would like to know what other members would do if they missed a workout due to sickness. It is something out of your control so do you allow it? Or do you subtract 1 point? For instance, I am not going to the gym today due to a splitting headache. Is it the same as an excuse for missing a workout? If so, it would be -1. If it's a "legitimate" reason, it can still be -1 or would it be allowed? This pertains only to missing an exercise as I don't think there is really any reason to mess up your nutrition plan unless your doctor told you to.

What do you guys and girls think?

I would like to know what other members would do if they missed a workout due to sickness. It is something out of your control so do you allow it? Or do you subtract 1 point? For instance, I am not going to the gym today due to a splitting headache. Is it the same as an excuse for missing a workout? If so, it would be -1. If it's a "legitimate" reason, it can still be -1 or would it be allowed? This pertains only to missing an exercise as I don't think there is really any reason to mess up your nutrition plan unless your doctor told you to.

What do you guys and girls think?
I usually go the gym come hell or high water. Most of the time I get to the gym and the headache or "illness" goes away. Only once have I had to stop. I would just go and see how you feel.

In response to Rise's question - I have to gage the sickness. Last month I had a cold for two weeks. I went to the gym. There were a few days where I was so dizzy I could barely walk for half the day, so I didn't go to the gym, and didn't take off points.

It seems foolish to me to punish myself for something I have no control over. It'd probably wouldn't be a productive session and hardly seems fair. But this only counts with legitimate illness. If I'm coughing a bit or have a stuffy nose, that isn't an excuse. Only you can say if it's possible to work out with your headache or w/e.

So, briefly, I don't take off points if I'm too sick to work out.

If I dont goto the gym, regardless of what reason I take a point off. But thats me.

looks like we've lost about 70% of the people who signed up! :eek:

Come on guys and girls, only 7 days left!!!

Rise,
Good encouragement! I got off track with Easter and the few days following and almost said well March is over just might as well forget it and just start again in April. But I am determined to finish the month!

I understand these challenges are about people doing the best they can on their own individual journeys, but with no one "officiating" or moderating I guess its no surprise that reports and accuracy is all over the road.
I made the rules very simple so there would not be any ambiguity. Those who chose to ignore the rules are not fooling anyone, and ultimately are only lying to themselves. "Policing" the challenges and calling people out for not following the rules is not going to solve anything.

It's my hope that people who take part in these challenges strive to improve, follow the simple rules and see the challenges through to the end. :nod:

I would like to know what other members would do if they missed a workout due to sickness. It is something out of your control so do you allow it? Or do you subtract 1 point? For instance, I am not going to the gym today due to a splitting headache. Is it the same as an excuse for missing a workout? If so, it would be -1. If it's a "legitimate" reason, it can still be -1 or would it be allowed? This pertains only to missing an exercise as I don't think there is really any reason to mess up your nutrition plan unless your doctor told you to.

What do you guys and girls think?
Miss a workout, subtract a point.

Miss a workout, subtract a point.Yeah, I ended up doing that. It may hurt the ego but doing otherwise would be lying to myself :spank: