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

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

MAY 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]

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

MAY 4:

MAY 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.....

GOALS
1.) Stay above 90 points
2.) Not miss a post
3.) Miss less than 2 training days (excluding my break at the end of the month)
4.) Target loss of 4 lbs. of body fat


COMMENT
I'm 5'6" and started at 190 lbs at the beginning of January. At the end of April I weighed in at 173 lbs.

I'll be taking a break from training the last week of May in preparation for my move back to Connecticut for the summer.

TRAINING SCHEDULE
Monday: Weight Training - Chest & Triceps
Tuesday: Weight Training - Back & Biceps
Wednesday: Weight Training - Abs & Forearms
Thursday: Weight Training - Legs
Friday: Weight Training - Shoulders & Traps
Saturday: Rest Day
Sunday: Weight Training - Abs & Calves


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


STARTING STATS
WEIGHT: 173 lbs.
BODY FAT: 14-16%
ARMS: 14.7
FOREARMS: 12.0
CHEST: 41.5
HIPS: 36.0
WAIST: 37.0
THIGHS: 23.0
CALVES: 16.5


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


DAILY LOG
DAY 1: (-1 for the day), [99 points total]
I'm kinda disappointed that I missed a training session on my first day, but I have exams coming up which I need to study hardcore for.

Will join this month, will update once I get my stats from April in. Go on vacation May 31.

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


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

I'll go ahead and put in my name early for this one as well. Once I get my April stats I'll post up my goals. April is going really well for me, and the challenge keeps me motivated!

Goal: Carryover from April is to be at 12% BF by 7 May. After that I'll set my new BF % goal for 31 May. Main goal is strong cut before summer starts. Graduation is 28 May, then 60 days of summer leave. Got one last month to meet my starting goals. Definitely doable! Swim >3 miles per week, run >12 miles per week. Informal goal of 4miles swimming and 18miles running per week.


MEALS: 5-6 per day, <1800 calories per day. Severely limited sugar intake, 40/40/20 p/c/f macros.


STARTING STATS
WEIGHT: to be added on May 1st
BODY FAT: to be added on May 1st
ARMS: to be added on May 1st
CALVES: to be added on May 1st
CHEST: to be added on May 1st
FOREARMS: to be added on May 1st
WAIST: to be added on May 1st

GOAL
Cutting on SGX with dedication and consistency in sticking to a plan. Last month I scored a 99 and this month. I'm aiming for a straight 100.

WORKOUT SCHEDULE
Monday: Cardio(AM) ; Weight training(PM)
Tuesday: Cardio(AM) Weight training(PM)
Wednesday: Cardio(AM)
Thursday: Cardio(AM) ; Weight training(PM)
Friday: Cardio(AM) ; Weight training(PM)
Saturday: Cardio(AM)
Sunday: Cardio(AM)



MEAL SCHEDULE
Six meals per day, one cheat meal per week on a either a Saturday or Sunday.

STARTING STATS
WEIGHT : 187lbs
ARMS : 14.3"
CHEST : 42"
WAIST : 36"

May 1:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 2:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 3:
Cardio : All Done
Meals : All Done
Weights : Non Training Day
Total : 100

May 4:
Cardio : All Done
Meals : All Done
Weights : Non Training Day
Total : 100

May 5:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 6:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 7:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 8:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 9:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 10:
Cardio : All Done
Meals : All Done
Weights : None Training Day
Total : 100


May 11:
Cardio : All Done
Meals : All Done
Weights : None Training Day
Total : 100

May 12:
Cardio : All Done
Meals : All Done
Weights : Nailed
Total : 100

May 13:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 14:
Cardio : All Done
Meals : All Done
Weights : None Training Day
Total : 100


May 15:
Cardio : All Done
Meals : All Done
Weights : Hell Yeah
Total : 100


May 16:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 17:
Cardio : All Done
Meals : All Done - Cheat Meal ...MMMM
Weights : Non Training Day
Total : 100


May 18:
Cardio : All Done
Meals : All Done
Weights : Non Training Day
Total : 100

May 19:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 20:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 21:
Cardio : All Done
Meals : All Done
Weights : Non Training day
Total : 100

May 22:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 23:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 100

May 24:
Cardio : All Done
Meals : Epic Fail
Weights : Non Training Day
Total : 99

May 25:
Cardio : All Done
Meals : All Done
Weights : All Done - brought training forward 1 day for this week
Total : 99

May 26:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 99

May 27:
Cardio : All Done
Meals : All Done
Weights : Non Training Day
Total : 99

May 28:
Cardio : All Done
Meals : All Done
Weights : Totally Fricking Nailed Them. ( pardon my french but BEST WORKOUT EVAR)
Total : 99

May 29:
Cardio : All Done
Meals : All Done
Weights : All Done
Total : 99

Thats it for me for this month. Tomorrow I'm having 2 days off. I've cutting for 5 months straight and I'm still totally dedicated to it, but I deserve it.

I will say this. SGX awesome. I may have only dropped 7lbs or so this month, but jesus, my appearance had changed quite radically!

END STATS
WEIGHT : 181.2lbs
ARMS : 14.3"
CHEST : 40.8"
WAIST : 34.6"

GOAL: Lose weight, gain muscle.







Workout Goals:

Monday: Cardio(AM) ; Weight training(PM)
Tuesday: Weight training(PM)
Wednesday: Cardio(AM) ; Weight training (PM)
Thursday: Cardio(AM)
Friday: Weight training(PM)
Saturday: Cardio(AM)
Sunday: Weight Training (PM)
MEAL SCHEDULE

6 Meals daily. I will keep the calories below 2500 for the day. I will stay clean! I will also dring at least 1 gallon of H2O a day.


STARTING STATS
WEIGHT: 277.5
ARMS: 16
CALVES: 17
CHEST: 49.5
FOREARMS: 13.75
HIPS: 43
THIGHS: 26
WAIST: 46
Head: 24.5
Neck: 19

START

100 points

May-01 Thu
100 Points good day.

May-02 Fri
100 Points Leg Work-out done 45 minutes LISS completed. Diet under 2500

May-03 Sat
100 Points. Cardio Done. Diet clean and will be under 2500. I am feeling good.

May-04 Sun
100 Point, Lifted hard. Diet clean and under 2500.

May-05 Mon
100 Points. Rocked it. Clean eating under 2500. Lifted Hard. Cardio Done. Felling great.

May-06 Tues
100 points. Did well. Worked out Shoulders, Traps, and Calves today. Diet clean. Under Calories.

May-07 Wed
100 points. Made it happen. I did weights in the am. Cardio in the PM. Ate clean and at 2500.

May-08 Thursday
99 points. Everything good today. Did cardio. Ate clean. I went over on my calories because I forgot to log an item. I will not make that mistake again.

May-09 Friday
99 points. All clean. Worked out hard. Diet is under 2500.

May-10 Saturday
99 points. All clean. Cardio done. Under 2500.

May-11 Sunday
99 points. All good.

May-12 Monday
99 points. Both work-outs done. Clean. Under 2500.

May-13 Tuesday
98 points. Super busy today. I could not get my work out in. Clean. Under 2500.

May-14 Wednesday
98 points. Work out done. Clean and under.

May-15 Thursday
98 Points Done and Done

May-16 Firday
98 points Worked out with weights and did cardio. Under calories. Clean eating.

May-17 Saturday
98 points Done and Done

May-18 Sunday
98 points All done

May-19 Monday
98 points All good worked out hard

May-20 Tuesday
98 Did HIIT felt good. Diet perfect. Under calories

May-21 Wednesday
Ran 3 miles and then lifted legs. Feel good.

May-22 Thursday
All good

May-23 Friday
Worked out chest and feel good. Diet spot on.

May-23 Saturday
Ran outside. It is getting hot in the Keys right now. Felt good.

May-24 Sunday
Day off. Ate garbage but stayed within calories.
97 Points

May-25 Monday
Ran. Ate well. All good
97 points

Im in

GOAL: Cutting


COMMENT: I want to reduce my body fat to 12%.


WORKOUT SCHEDULE
Sunday: Weight training: chest, biceps, legs, abs (AM). Cross trainer, 40 mins (PM)
Monday: Weight training: back, shoulders, triceps, abs (AM) Cross trainer, 40 mins (PM)
Tuesday: Cross trainer, 40 mins (PM)
Wednesday: Weight training: chest, biceps, legs, abs (AM). Cross trainer, 40 mins (PM)
Thursday: Weight training: back, shoulders, triceps, abs (AM) Cross trainer, 40 mins (PM)
Friday: rest
Saturday rest


MEAL SCHEDULE
Six meals per day, no cheat meals, no more than a single sweet per day.


STARTING STATS
WEIGHT: 90 kg
BODY FAT: ~13-14%
ARMS: 33.5 cm
CALVES: 61 cm
CHEST: 99 cm
FOREARMS: 17.4 cm
HIPS: 95.8 cm
THIGHS:
WAIST: 96.3 cm


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

Daily log:


May 1: Workout - Done, Meals - Done, Cardio - just barely (in fact, didn't finish it, too tired tonight, so I'm reducing half a point). Total after day 1: 99.5
May 2: I've eaten all of my meals, but they weren't all good, so I'm reducing a point here. By the time the kids went to bed, I had no strength left for cardio, but I have tomorrow yet to make up for it. So it's 98.5 for now.
May 3: A very disappointing day. Missed the cardio (-1), eaten some stuff I shouldn't have (-0.5). Total: 97
May 4: Workout - Done. Meals - Done. As for the cardio, I took eccent's advice, and took the little one out in a stroller. My street is a circular one, each lap is about 1.4 km, and I made 2 laps before admitting defeat at making him go to sleep. It may just be that the terrific pace of our advance prevented him from falling to sleep. This way or another, I will count it as done, even though it's a shorter session than my usual HIIT on the elliptical.
May 5: I'm skipping the workout today (for 3 different reasons, each of which would have sufficed, but the bottom line is - minus one point).

OK, at this point, I think I'll drop out of this challenge - I've already lost quite a few points, and with the terrible back ache I'm having, I'm likely to lose quite some more. I will continue my diet and workouts, ofcourse (once the pain subsides), but it is kinda discouraging to continue the challenge with so many points lost, so I won't. Probably will be back in June.

GOAL: Cutting, learning more about nutrition and training

Nutrition and Exercise schedule still to come. Till then I'll be following a simple split of working out 4 times a week at the gym and doing cardio on the other two days.

If I skip a workout and make up for it on Sunday, then I won't deduct a point. I'll post starting stats and other details later.


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


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

Last month I scored 73 points at this challenge. Pretty dismal performance. Anyway, my analysis for last month follows which also sheds light on what I would be doing this month:

Well the last week was really bad and I know why it was so bad. This is when I started reading up more on training and nutrition. Also a couple of big parties were scheduled during the week and I had to go out of town for 2 days. Now, once I started reading up on nutrition and training.. I realized that I was making a few mistakes and once I'm in that mindset, even though I have achieved significant results in the past with the same workout and nutrition, I didn't feel like continuing. Actually in a thread titled "Things I wish I knew before I started" on these forums, a guy had written that I wish I knew how much harder it was to get back on the muscle which he had so carelessly lost during cutting. During the middle of the month I realized that I had lost quite a bit of weight since I started off and as I learned more I realized that some of it must have been lean body mass (specifically muscle). Also, since I'd done calorie counting the last time on.. this time I was just sticking to the same diet but not counting my calories religiously.. I think some errors crept in and I was in a major caloric deficit and hence the substantial weight loss. So with all that happening and that comment "wish i hadn't carelessly lost all the muscle while cutting" drumming at the back of my mind, I couldn't focus until I could educate myself more. Unfortunately, I'm still in the "reading up" process. But I have decided that that doesn't mean that I should completely stop working out and stop eating clean. So till I make some more substantial changes to my workout regime and nutrition I will stick with my existing workout and nutrition program (to hell with losing muscle.. at least I'll get off my bum and go do some nice workouts).

DAILY LOG

1st May: Well I'm carrying over from last month. Diet was great the whole day but late at night I had an insanely crazy urge to eat something. I had a HUGE carb-high snack or rather a meal and I can see the effect today when I feel so bloated and what not. Missed my workout too. -2 pts [98 pts]

2nd May: I had a very nice run today. Furthermore, I had some very nicely timed clean meals. Feeling good. I've begun to realize how small changes can completely throw a nutrition program off its course. In October last year, I did a 100 challenge and I was very disciplined.. 5-6 meals and all of them properly timed. Also, very clean healthy food choices especially when it came to carbohydrates. I had counted my calories back then and so had a fair idea about how much I should eat and all. Last month I did a 100 challenge again and I blurred some of the rules - I wasn't timing my diets properly.. and secondly there was a BIG gap after my last meal of the day till the next meal next day (I sometimes skipped my breakfast) The only thing I was focusing on was the CALORIC DEFICIT. Sure, I was eating 5-6 meals.. but I'd actually say two out of them would be kinda snacks and the rest three would be heavy. At the end of the day I was definitely in a huge caloric deficit which after I started reading up again, I realized was very counter productive because I'm sure my metabolism was pretty slow. I lost some weight and I must've lost quite a bit of lean body mass too. Anyway, this time round I'm sticking to the fundamentals again. I'll again do calorie counting in a few days and track my body changes in more detail. -0 pts [98 pts]

3rd May: Had a nice run. Proper timed meals. No points lost though I'm disappointed about today (4th) coz I just binged on a lot of food. More updates tomorrow. :( -0 pts [98 pts]

4th May: Very quick and short update right now. Yesterday was a rest day. Meals were great during the day but.. I had an exam today.. I had a long group study session.. which finished at around 2 am.. my mind was swirling after all the cramming and what not.. someone suggested that we should eat something.. i needed some energy.. i went with the group to eat.. once i started eating i realized that I had lost a point.. and to make the best of the LOST POINT.. I stuffed myself up with all kinds of junk (LAME LAME LAME).. anyway, it wasn't as bad as im making it sound but eating in excess of what was originally planned was definitely bad -1 pt [97 pts]

5th May: I couldn't do my workout and AGAIN binged out on food the same way as the day before. I'm sure exams and the stress that they bring along with them are a part of this need for a HIGH carb diet in the middle of the night but I should be more disciplined if I want to make fitness my life priority. -2 pts [95 pts]

6th May: A very nice training session at the gym and clean meals. Did calorie counting again and my meal plan is ready. :) -0 pts [95 pts]

7th May: My nutrition is getting better and better.. Very good day nutrition wise. I'm done with researching about nutrition. I have mapped it all out in a spreadsheet and now automatically I'm eating perfectly clean.. no more cravings either because I'm feeling full most of the time. I've started off with Waterbury's ABBH plan. First day was 6th and so today was off(it goes like Day 1, Day 3, Day 5.. and so on) Doing compound movements has made my body really ache.. I had never done a BB Row before and doing that put my whole back on fire(nice! although I read up in another book that BB Rows are not really safe exercises.. nevertheless I'm lifting pretty light weights so I'm not giving that part much thought) I'd be lifting 3 days a week and I'd like to do cardio on the remaining 3 days keeping 1 day as rest. But, this time I would like to track my cardio more thoroughly. Earlier I wasn't progressing in cardio - I was doing it for 30 minutes or more. If I was feeling good.. I would jog for 45 minutes.. if I was in a hurry, I'd stop at 30 minutes. Now, I would like to apply the same principle of progression to cardio as it is applied to lifting. Also, I'm going to do fasted LISS early in the morning. This is really a BIG CHALLENGE. The challenge doesn't lie in the cardio part or the fasted part.. it lies in waking up early. I'm going to work really hard this whole month to become a morning person. Yeah! :) -0 pts [95 pts]

8th May: Today was Day 3 of the ABBH plan. A very nice day lifting wise. And, it absolutely rocked nutrition wise. Though I'm now eating wayy more than what I usually used to eat earlier even on a cutting diet. Though like Venuto explains it I was probably in starvation mode earlier. I mean.. I used to skip breakfast.. that was a big window - nearly 15-16 hours without food. And then cram 5-6 meals in the remaining hours without calorie counting. So probably I was eating too low. Sure it was a caloric deficit but wasn't really helping me much because my metabolism must've been pretty low. -0 pts [95 pts]

9th May: I woke up at 5.30 A.M. today. This is a major shift from my usual routine when I used to go to sleep at around 5 A.M. Going to bed at 11.30 P.M. was really tough and I had a very uncomfortable sleep. Hopefully my body will acclimatise to the new routine soon. I also did my fasted LISS for 30 minutes after waking up. More updates later. All my meals have been perfect. I have still 1 more meal left to go but I have absolutely no cravings so I don't think I'm going to screw that one. I'll be sleeping early tonight so I'll do today's update now. -0 pts [95 pts]

10th May: Nice workout and clean meals all day long. -0 pts [95 pts]

11th May: Today was sunday(my rest day). Otherwise clean meals and on target time wise. -0 pts [95 pts]

12th May: Nice workout today and clean meals all day long though I've started swaying a bit from my established eating diet because I have to go grocery shopping and my exams are keeping me very busy. -0pts [95 pts]

I am leaving this challenge midway because of certain personal reasons. Though I'll continue to eat a clean diet.

goal: lose weight
plan: gym 3 times a week (3 cardio, 3 lifting sessions), 2 l water daily, 5-6 small meals


MAY 1: have we begun yet?
MAY 2: hectic, no exercise
MAY 3: saturday spent at work: a 1,5h walk which i'll count as cardio:)
- no points lost [100]
MAY 4: rest day, although i was doing a lot of housework.
- one point lost since i had only 2 meals [99]
May 7: still able to catch 3 workouts this week:)
- 2 points for not posting
May 8 & 9: nothing as planned
- 2 points: not posting, not exercising

*work in progress

GOAL: cut and become really, really, ridiculously good looking


COMMENT: I want to reduce my body fat to x%


WORKOUT SCHEDULE
Monday: Weight training: chest & triceps
Tuesday: Stationary bike, 45 mins
Wednesday: back & biceps (PM)
Thursday: Stationary bike, 45 mins
Friday: Weight training: delts & traps (PM)
Saturday Stationary bike, 45 mins
Sunday: Stationary bike, 45 mins


MEAL SCHEDULE

Protein (Shrimp/TofurkyKielbasa/Eggwhites/Soymilk/Tuna/Salmon/CottageCheese)
+
Fats (walnuts/almonds/peanuts/cashews/OliveOil)
+
Baby Greens-based Salad


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


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

GOAL: Undecided - Maintaining at this stage

COMMENT:


WORKOUT SCHEDULE


Day1 Chest and tri.
Day2 cardio training.
Day3 Back and bi.
Day4 Cardio training.
Day5 Legs and shoulders.
Day6 Rest day.
Day7 Cardio training


DIET and MEAL SCHEDULE
Maintenance diet, due to a new job, I will be back to 3 - 4 major meals a day as opposed to the normal 6. I will change that once I settle in my new work..

SITE UPDATE:
I will try to update this everyday however I am not going to take points off 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 01/05/2008
WEIGHT: 85.5 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


General note:


May 01: Cardio step class. First step class at a new gym that I am visiting, the instructor is good but the class runs for 50 mins so they dont do the speed track, or abs and legs :( diet was crap - 1 point.
[99 Points]

May 02: rest day, diet was crap - 1 point.
[98 Points]

May 03: cardio step and attack
[98 Points]

May 04: cardio step and chest and tri. not the best workout i struggled with the weights and I wasnt as motivated as usual
[98 Points]

May 05: cardio attack class.
[98 Points]

May 06: Back and biceps training.
[98 Points]

May 07: attack class.
[98 Points]

May 08: legs training and step class.
[98 Points]

May 09: rest day.
[98 Points]

May 10: step attack, and balance. Lisa the instructor commented on how good my steping was, I am so happy :)
[98 Points]

May 11: step and chest and tri.
[98 Points]

May 12: Cardio Attack.
[98 Points]

May 13: back and biceps.
[98 Points]

May 14: Stepmix and a 20 min run.
[98 Points]

May 15: Legs training.
[98 Points]

May 16: Rest day.
[98 Points]

May 17: step attack, step and attack - LM master classes :) .
[98 Points]

May 18: step chest and tris .
[98 Points]

May 19: Attack.
[98 Points]

May 20: back - ran out of time for biceps.
[98 Points]

OK at this point you might as well forget the 100 points challenge as I am not really keeping track.

My work situation is significantly different with travel commitments, long hours, hotels, restuarant food, poor access to gyms and poor nutrition.

I am just using this as a training journal/blog more than anything at this stage.

May 21: back - Body Attack and bicpes.
May 22: back - Legs and shoulders.
May 23: back - PT session, Snatch, CLean and Jerk, One arm snatch and single legged DL.
May 24: back - Attack, step, balance, and pilates.
May 25: back - Step and chest.
May 26: back - Back and attack.
May 27: back - Legs and Jam.
May 28: back - Shoulders, 11 min run, attack.
May 29: back - Arms, Jam.
May 30: back - Rest.
May 31: back - Step, attack, and balance.

april is going well, want to keep it up in may!

GOAL: 10% body fat.

COMMENT: Keep trying.

WORKOUT SCHEDULE
3 x per week :

1) 5x5 Bench Press, 5x5 Dumbell Squats to Shoulder Press, 5x5 Shrugs to Shoulder Raises
2) 5x5 Chinups, 5x5 Deadlifts, 5x5 Hyperextensions (or Good Mornings)
3) 5x5 Pull Ups, 5x5 Front Squats, 5x5 Barbell Row (or Cable Rows) + target bicep/triceps if wanted/time allows

2x Running sessions per week


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

May 1st: Went for a 3.5km run today. Diet looking to be good and healthy. Work is ridiculous. 100pts

May 2nd: Buggered up the food already.. although for good reason. -2 .. diet is slipping a bit! 98 pts

May 3rd: Went to the gym and did 5x5 pullups, bent over rows and a wierd back machine. diet. blegh 97pts

May 4th: Going well today, diet should be spot on. Heading to the gym later for a run. 97 pts

May 5th: Went for a good outdoor run yesterday. Followed it up today with some time at the gym. 5x5 bench press, 5x5 squats to shoulder press, 5x5 shoulder lifts, press etc. Diet not perfect again -1 96 pts

May 6th: Morning LISS, 3.7km plus normal lengthy walk to work. Exercise is going very well , diet still not perfect! Should be good today.

First Week Summary: 3 very good runs over the course of the week + two lifting sessions. Overall very good in terms of exercise but instead of 1 cheat meal I had something like 4. This was all in situations I do not have to deal with normally (birthday, conference, lunch at grandmothers). But these are exactly the kind of things that I must learn to deal with as they are a part of life. Instead of 3 beers I should had 1 at a the conference. Instead of gourging on the peanuts and chips before dinner at my grandmothers I should have stuck to just her lunch.. live and learn

May 7th: Took the day off from exercise. Another birthday party last night.. came so close to doing well but lost it in the end and had 3 glasses of red wine and some food. Wow.. longest streak in the last 3 months I have eaten badly. Must break out of this funk. -1 95 pts

May 8th: Diet was good yesterday which is nice. Had the weekly bicep session. Focus one day solely on biceps as I have everything else covered and my biceps are by far the weakest part of me. 95 pts

May 9th: Good run in the morning. -1 point for having one beer last night.. so it goes! 94 pts

May 10th: Back session in the morning, deadlifts, pull-ups and rows. Drank beer at night. My normal failure once per month! -5 pts, 89 pts

May 11th: 15 minute run, eating was good.

May 12th: Biceps in the morning, chin-ups, hammer curls and barbell curls. So it goes. 89 pts

May 16th: Plodding along. Going to be off from posting at the weekend again. -2 for having a few beers with the gf and missing a work out. Did back today, was nice. Diet going well. 87 pts

May 17.18: Weekend - unable to post

May 19th: Great weekend. Lots of exercise (saturday legs, sunday arms, monday chest and shoulders). Diet was good too... -1 for not eating enough on sat and sun. 86 pts

May 20th: Food going well again. One of two rest days before the gym again. 86 pts

May 21st: Diet still great.. did back at the gym this morning. Figured out by using this wonderful site that my deadlift form was off.. makes so much sense now. 86 pts

May 22nd. Stil going well! Cheat meal tonight. Gave biceps a punishment this morning. 86 pts

May 23-25th: Long Weekend, unlikely to post.

May 26th: Good chest and shoulder work out 86 pts

May 27th: Great leg session. 86 pts

My May schedule :
============================================
Exercise...........

Mon-Fri:
- Cardio for at least 30min or if possible do double cardio on good days
- 50 push ups

Sat or Sun - Full body weight training / Rest
============================================

Drinks..............

Everyday- Drinks at least 2 litres of water
============================================

Points deducted when..............
-not doing the scheduled exercises
-eating cake(s)

============================================

START

100 points

May-01 Thu : Morning cardio 35min DONE. 50 push-ups (girl-style) DONE. ate leftover ice-cream cake -1
Total: 99
May-02 Fri : Morning cardio 30 min DONE. miss push-ups -1. ate leftover ice-cream cake -1
Total: 97
May-03 Sat : Rest. Ate 1/4 piece of choc cake -1
Total: 96
May-04 Sun : Weight Training DONE.
Total: 96
May-05 Mon : Miss cardio -1. Ate choc cake -1. Push ups DONE.
Total: 94
May-06 Tue : Cardio DONE. Push-ups DONE. Ate the last piece of choc cake -1.
Total: 93

Sorry guys and gals.... due to increased workload I won't be able to stick to this month challenge. I've got to come up with new exercise schedule soon. Best wishes everyone. :gl:

After a month off I'll be back for May!

Goal: Bulk up baby! My ultimate goal is to get to 160# with sub 10% bf but for now, I'm just looking to get to 160.

Starting Stats:
Height: 5'9
Weight: 150#
Arms: 13"
Thigh:
Calf:
Neck:
Chest:
Wasit:

Work out regime:
West Side For Skinny Bastards - DeFranco (http://www.defrancostraining.com/articles/archive/articles_westside.htm)

Nutrition plan:
40/40/20 macros split
6 meals/day everyday
~3000 calories

Daily log:
May 1: Met all macros, ate my 6 meals, no junk food. 150# [100 pts]
May 2: Max Repetition Upper Body completed. Met all of my nutritional goals. 151# [100 pts]
May 3: Rest day, nutrition was different so that I could carb up for the race tomorrow, but that was intentional. [100 pts]
May 4: Bike tour was today, did 40 miles and my ass is sore. Nutrition was geared towards keeping myself from cramping & carbed up for race day. [100 pts]
May 5: Awesome workout, hit some new PRs. Nutrition was back to normal and spot on. [100 pts]
May 6: Ate great today, and even got some cardio in mowing the lawn, I really worked up a sweat! [100 pts]
May 7: Skipped my workout today due to much needed rest, I will do it tomorrow. Nutrition was great! -1 for missing my work out. [99 pts]
May 8: Made up my workout, and hit some new PRs. The rest was worth the point loss and now I'm back! Nutrition was great once again. [99 pts]
May 9: Good day, good nutrition. had all my meals and hit my macros. [99 pts]
May 10: Great workout today, had all my meals even with the 3 hour drive to NY. [99 pts]
May 11: Lots of drinking and over eating for cheat meals, don't need to go any further into than that. -2 [97 pts]
May 12: Nutrition was good, work out tomorrow. [97 pts]
May 13: I hurt myself pretty bad at the gym, not sure how things are going to continue from here... but in the meantime, good nutrition/work out [97 pts]
May 14: Rest day, still hurting pretty good. Good nutrition, gaining weight! I'm at 154 [97 pts]
May 15: Decided to take it easy for my injury today. I got some exercise cutting wood, but missed the gym. Good nutrition, but -1 for gym [96 pts]
May 16: In progress!

I am going to back out of this challenge. I am going to start SGX and I am just not as stoked to be updated how I did all the time. Maybe after SGX I will try one of these challanges. Good luck everyone.

Count me in for May. :tucool:

GOAL: Cutting.

TRAINING SCHEDULE.
Monday: 40m LISS in AM; weights PM.
Tuesday: 40m LISS in AM or 20m HIIT PM.
Wednesday: 40m LISS in AM; weights PM.
Thursday: 40m LISS in AM or 20m HIIT PM.
Friday: 40m LISS in AM; weights PM.
Saturday: 40m LISS in AM or 20m HIIT PM.
Sunday: Rest.

MEAL PLAN.
Six planned meals a day.

SCHEDULED "CHEATS."
1) One glass of single-malt scotch, once per week on Tuesday night.
2) Two sensible cheat-meals (absolutely no binging). One Friday evening, and one either Sunday afternoon or Sunday evening.

DEDUCTIONS.
Miss a meal: deduct one point.
Miss a workout: deduct one point.
Eat an unscheduled cheat: deduct one point.
Oversleep (hit the snooze button) more than 30 minutes: deduct one point.
Go overboard (binge) on a cheat meal: deduct one point.
Smoke a cigarette: deduct one million billion points.

DAILY LOG.

May 1: Excellent HIIT session in the afternoon. All meals taken, no cheats. 235.8lb. 100 points.

May 2: LISS in the morning, weights in the evening. All meals taken, and I kept the cheat meal within reason (a couple small bowls of chicken pot pie. Mmm, comfort food). 233.8lb. 100 points.

May 3: LISS in the morning, meals good. 100 points.

May 4: One cheat as planned, on track the rest of the day. Good and restful rest day from training. 100 points.

May 5: Nutrition on track, LISS in the AM, weights in the PM. Deadlifts! :spaz: 100 points.

May 6: Nutrition on track, HIIT in the PM. Stressed about C. :rolleyes: 100 points.

May 7: Nutrition on track, LISS in the AM, legs in the evening. Squats were the main event: 135x15, 185x12, 205x10, 225x10, 225x10, 225x8 :mad:, 225x10. Then leg extensions, calf raises, and Romanians. 100 points.

May 8: Nutrition on track, HIIT around noon. 100 points.

May 9: Turkey burgers and dogs for my cheat meal actually made for decent workout fuel. LISS in the AM, upper body weights in the PM. 229.8 lb :confused: 100 points.

May 10: HIIT in the PM, perfect nutrition. :guitar: 100 points.

May 11: I binged. :o My cheat meal turned into a cheat half-day. Frack. :mad: 99 points.

May 12: Back on track! :tu: 99 points.

May 13: Still on track. Note: I'll be swapping Friday and Saturday this week (in terms of training and meal plan). 99 points.

May 14: Great day today. LISS in the AM and upper-body weights in the PM. I accidentally ate my first meal and drank 2L water because weighing in at 237.5lb. :o Still an encouraging number, considering. I'll try again tomorrow. 99 points.

May 15: HIIT in the early afternoon on the bike, meals on track. Felt hungry. 99 points.

May 16: HIIT in the early afternoon by way of box jumps, turkish get-ups, etc. 99 points.

May 17: LISS in the morning, back in the evening. Cheat meal at Yama. Deads were awesome, and I set a new PR after 5x5s: 315x5, 315x5, 315x5, 315x5, 315x5, 405x1. 99 points.

May 18: No training scheduled for today. I had my cheat meal of pork ribs and baked beans, but it didn't satisfy my sweet tooth, so later in the evening I had a Symphony Toffee and Almond Chocolate bar, which I'm counting as an unscheduled cheat worth 1 point. D'oh. 98 points.

May 19: Back on track with a vengeance. :mad: LISS in the AM. In the PM I switched up my workout to do upper body because my lower back was still too sore from Saturday's effort to sustain squats. 98 points.

May 20: Still on track. :tu:. Solid HIIT session today. 98 points.

May 21: Still on track. Felt weak and worthless during both of today's workouts (LISS and weights), despite good sleep last night and exemplary nutrition. 98 points.

<EPIPHANY>I just realized that I might be overtrained. Friday it will be 12 weeks of very heavy lifting plus daily cardio on a calorie deficit with no layoff. :eek: I'm thinking seriously about doing active rest next week. (Keep cardio intact but skip weights, and take in carbs gradually all day long rather than cycling and centering them around weights). Too soon to make a decision. More tomorrow.</EPIPHANY>

May 22: Ate right and exercised (HIIT in the early afternoon). :madpimp: 98 points.

May 23: Oh, yeah. Definitely overtrained. I felt like hell during my workouts today, but I finished them. Had my mild, scheduled cheat, and got a good night's rest. No weights next week. 98 points.

May 24: Meals were on-target today (a rare occurrence on a Saturday!) but I woke up late (-1) and feeling like trash (see above re: overtraining). I skipped cardio, and it was the right move for recovery, but since it was part of the plan, I'm docking the point anyway. 96 points.

May 25: Rest day, cheat meal day. 96 points.

May 26: Another rest day. Spotless nutrition. 96 points.

May 27: Tabata-style HIIT in the PM. :eek: Perfect food. 96 points.

May 28: More HIIT. An unplanned cheat AND a missed meal. Fook. 94 points.

May 29: Missed update. LISS cardio. Good nutrition. 93 points.

May 30: Missed update, missed cardio, binged on my cheat meal. :mad:. 90 points.

May 31: Missed update, missed cardio, had an unplanned cheat meal. :mad:. 87 points.

Poor finish. :cry:

GOAL: Cutting while maintaining or increasing lean mass.

COMMENT:By dropping 1% of bodyfat per week, I will get to 10% BF.


WORKOUT SCHEDULE
Monday:Cardio
Tuesday: Upper Body
Wednesday: Lower Body
Thursday: Cardio
Friday:Upper Body
Saturday: Lower Body
Sunday: Off

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


STARTING STATS
WEIGHT: 199.6
BODY FAT: 14.6
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 37.5


END STATS
WEIGHT:201
BODY FAT: 14.6
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST: 37


DAILY LOG
MAY 1: Upper Body WSB Workout. Cardio: 60 minutes Kickboxing. Diet: (P/C/F 202/191/97 2336 Kcal). [100 Pts]
MAY 2: Moved leg workout to tomorrow. Diet : Cheat Day, did not track. Somehow missed a post. :mad: 1 pt [99 Pts]
MAY 3: Cardio/Lower Body Workout: 50 mile bike ride: burned 3344 Kcal. Diet: (P/C/F 119/351/126 3009 Kcal). [99 Pts]
MAY 4: Off day. Diet: (P/C/F 149/177/66 1923 Kcal). [99 Pts]
MAY 5: Due to work, I had to move my upper body workout to tomorrow. Cardio : Kickboxing 60 minutes. . Diet: (P/C/F 160/133/71 1779 Kcal). [99 Pts]
MAY 6: WSB Dynamic Lower Body Workout. Cardio : Kickboxing 60 minutes. . Diet: (P/C/F 151/178/67 1908 Kcal). [99 Pts]
MAY 7: WSB Upper Body Workout. Diet: (P/C/F 180/186/98 2286 Kcal). [99 Pts]
MAY 8: Kickboxing : 60 minutes. Diet: (P/C/F 152/178/102 2219 Kcal). [99 Pts]
MAY 9: No workout (graduation partes), -1 Pt. . Diet: Cheat day, did not track. . [98 Pts]
MAY 10: No workout (graduation partes), -1 Pt. Diet: (151/208/74 2114). [97 Pts]
MAY 11: 3 Mile Jog. Did not track diet due to Mother's day brunch, but was too high on carbs. -1 Pt. [96 Pts]
MAY 12: AM Cardio: 45 minutes exercise bike. PM Cardio : 60 minutes spinning class, 60 Minutes kickboxing. Modified my workout schedule to better reflect reality (just changed the days I workout, not the workout itself) Diet: (P/C/F 237/162/41 1999 Kcal) [96 Pts]
MAY 13: AM Cardio: 45 minutes exercise bike. WSB Upper Body Workout. PM Cardio : 60 Minutes kickboxing. Diet: (P/C/F 217/102/88 2101 Kcal) [96 Pts]
MAY 14: WSB Lower Body/High Intensity Circuit Training. Diet: (P/C/F 223/122/63 2027 Kcal) [96 Pts]
MAY 15: Cardio: Kickboxing : 60 minutes. Diet: (P/C/F 217/143/62 2001 Kcal) [96 Pts]
MAY 16: WSB Upper Body Repeat. Diet: (Cheat day, did not track) [96 Pts]
MAY 17: Cardio : Bike ride: 13.5 Miles Diet: (P/C/F 182/192/100 2434 Kcal) [96 Pts]
MAY 18: Cardio : Bike ride: 60 Miles (Burned 4717 Kcal) Diet: (P/C/F 156/460/101 3334 Kcal) [96 Pts]
MAY 19: Cardio : Bike ride: 16 Miles (Burned 913 Kcal) Diet: (P/C/F 165/378/108 3150 Kcal) [96 Pts]
MAY 20: WSB Upper Body. Cardio : Kickboxing 60 minutes Diet: (P/C/F 169/274/160 3183 Kcal) Too high on carbs/calories. -1 [95 Pts]
MAY 21: Off day, in dire need of recovery. Also had cheat day today. Diet: (P/C/F 153/273/98 2651 Kcal) [95 Pts]
MAY 22: WSB Lower Body. Cardio: Kickboxing 60 minutes. Diet: (P/C/F 189/428/171 3726 Kcal) [95 Pts]
MAY 23: No workout, unscheduled cheat. (P/C/F 189/428/171 3726 Kcal) -2 [93 Pts]
MAY 24: No workout, unscheduled cheat, did not post. -3 (P/C/F 189/428/171 3726 Kcal) :mad: [90 Pts]
MAY 25: 73.8 Mile Bike ride, 4846 Kcal burned . (P/C/F 169/465/117 3519 Kcal) [90 Pts]
MAY 26: Off day after yesterday's bike ride. (P/C/F 175/296/88 2670 Kcal) [90 Pts]
MAY 27: Kickboxing : 60 mintues. Forgot to post. -1 ((P/C/F 166/250/70 2259 Kcal) [89 Pts]
MAY 28: 20 mile bike ride-hill intensive. (P/C/F 195/138/89 2150 Kcal) [89 Pts]
MAY 29: Kickboxing : 6 minutes, 20 mile bike ride-hill intensive. (P/C/F 202/216/73 2323 Kcal) [89 Pts]
MAY 30: Off day/cheat day. Diet : did not track. [89 Pts]
MAY 31: Diet : Did not track, but on target. No workout in preparation for 100 mile bike ride tomorrow. [89 Pts]

Result: Not my best challenge, but I did manage to put on a little muscle mass while keeping my body fat the same.

GOALS:

To do better than I did in April (http://forums.johnstonefitness.com/showpost.php?p=588476&postcount=14) (7 pounds lost, 86 points at finish),
To lose 10 lbs,
To increase bench press workout heavy point to 6 reps at 200 lbs


WORKOUT SCHEDULE
(following BFL style weight lifting plan)
Monday -- REST day
Tuesday -- Mountain Biking or Spinning if weather is bad
Wednesday -- Weight-Lifting
Thursday -- Cardio
Friday -- Weight-Lifting
Saturday -- Cardio
Sunday -- Weight-Lifting

MEAL SCHEDULE
5-6 meals per day, one cheat meal per week, one day of partial fasting (religious reasons).
(1700 - 2300 calorie daily goal)


STARTING STATS
WEIGHT: 217 pounds
BODY FAT: 27.5%

CHEST: 43";, FOREARMS: 12.5";, ARMS: 15";, NECK: 16.0";
BELLY: 39";, WAIST: 37";, HIPS: 39.5";, THIGHS: 23.25";, CALVES: 17.75";

BENCH PRESS: 3@185 lbs
SEATED ROW: 6@160 lbs
SQUAT: 6@275 lbs
STANDING CALF RAISES: 6@325 lbs
* Weight values taken from heavy point of BFL workout plan, not true max

END STATS
WEIGHT: 215 pounds
BODY FAT: 28.0%, (20% really)

CHEST: 42.5";, FOREARMS: 12.5";, ARMS: 14.75";, NECK: 16";
BELLY: 38.25";, WAIST: 37.25";, HIPS: 41";, THIGHS: 23.5";, CALVES: 18";

BENCH PRESS: 6@175 lbs
SQUAT: 6@305 lbs
SEATED ROW: 6@160 lbs
STANDING CALF RAISES: 6@335 lbs
* Weight values taken from heavy point of BFL workout plan, not true max

================================================== =

DAILY LOG (Each entry will be completed the day after, or at the end of the same day after all meals/workouts are completed.)
-------------------------------------------------------------------------------------------------------

May 1: : 217.0 lbs, 27.5% BF, unknown cal., 20 min jogging; -1 point unclean eating [99 points]
_______Had a big office party today, snacked all day, so down one point on first day of month, ouch.

May 2: : 221.0 lbs, 28.0% BF, 1961 cal., weights-upper-body; -0 points [99 points]
______Took off from work to get the basement ready for this weekend's effort, worked on it all day, but still got my weights in.

May 3: : 220.5 lbs, unknown calories; -2 points unclean food, no cardio [97 points]
_______Worked in basement all day with in-laws, then took them out to a pizza buffet. Lost points, but worked hard.

May 4: : 218.5 lbs, unknown calories; -2 points unclean food, no weights [95 points]
_______Worked in the basement again today all day. Was too exhausted to do weights at end of day, so more points lost.

May 5: : 217.5 lbs, 1620 cal., FAST & Rest day; -0 points [95 points]
_______Today was my weekly rest day, so pretty easy to not lose points.

May 6: : 216.5 lbs, 28.5% BF, 2640 cal., 2 hrs MTBing; -0 points [95 points]
_______Found out one of my co-workers died last night, real bummer of a day, but the weather stayed good for my ride, which cheered me up.

May 7: : 216.5 lbs, 28.5% BF, 2138 cal., weights-upper-body; -0 points [95 points]
_______Wife had to work late so we ended up going out for pizza, but I was good and just had salad and a couple of small slices

WEEK 1 SUMMARY: 4 days healthy eating; 1 day weight lifting; 2 days cardio; 0.5 lbs lost; 5 points lost;

May 8: : 217.5 lbs, 28.5% BF, unknown but clean cal., -1 point No CARDIO [94 points]
_______Just didn't feel like doing cardio today, ate good, but haven't had time to calculate the calories yet.

May 9: : 217.5 lbs, 28.5% BF, 2024 cal., -1 point No Weights [93 points]
_______My wife has been out of town. Just haven't had the energy to workout after putting the kids to bed since she left.

May 10: 216.5 lbs, 29.0% BF, 1956 cal., strenuous grass mowing for cardio; -0 points [93 points]
_______Spent over 3 hours mowing the grass (too tall, had to bag), decided that was enough cardio for today

May 11: 215.0 lbs, 28.0% BF, 1860 cal., weights-lower-body; -0 points [93 points]
_______Today was a planned cheat meal, but I kept my cheat meal within calorie guidance anyway, yeah!!!

May 12: 217.0 lbs, 28.0% / 20.0% BF, 1215 cal., REST & FAST Day; -0 points [93 points]
_______Considering switching BF% method, based on looking at different methods, will track both for at least awhile.

May 13: 215.0 lbs, xx.x% / 21.0% BF, 1999 cal., 1 hr Mountain Biking; -0 points [93 points]
_______It rained a lot today, but was still able to get some gravel road riding in.

May 14: 215.5 lbs, 27.0% / 17.0% BF, 20 min. jogging; -3 points: Bad Eating, no weights, late entry [90 points]
_______Today was a bad day. Ate poorly all day, different reasons. Got home ready to lift, noticed a water stain on ceiling.
_______Spent the evening unsuccessfully looking for the source.

WEEK 2 SUMMARY: 6 days healthy eating; 1 day weight lifting; 3 days cardio; 1.0 lbs lost; 5 points lost;

May 15: 218.0 lbs, 28.5% / 19.0% BF, unknown but clean cal., -1 point: no cardio [89 points]
_______Woke up to the sound of dripping. The little water stain had turned into a full on dripping messing across whole living room.
_______ Turned out I had a broken water supply line. Spent the whole day fixing it.

May 16: 218.0 lbs, 28.5% / 20.5% BF, unknown but clean cal., -1 point no weights [88 points]
May 17: 216.0 lbs, 29.0% / 22.0% BF, unknown but clean cal., bike ride with kids; -0 points [88 points]
May 18: 215.5 lbs, 28.5% / 22.0% BF, cheat day - didn't calculate, weight-lifting upper body, mowed grass; -0 points [88 points]
May 19: 215.0 lbs, xx.x% / 20.5% BF, 1178 cal., REST and FAST day; -0 points [88 points]
May 20: 214.5 lbs, xx.x% / 20.5% BF, 2954 cal., 2 hrs Mountain biking; -0 points [88 points]
May 21: 214.0 lbs, xx.x% / 20.5% BF, 2293 cal., weight-lifting lower body; -1 point had ice-cream with kids [87 points]

WEEK 3 SUMMARY: 5 days healthy eating; 2 days weight lifting; 2 days cardio; 1.5 lbs lost; 3 points lost;

May 22: 216.5 lbs, xx.x% / 20.5% BF, unknown-bad cal., -2 points: no cardio, bad eating :( [85 points]
May 23: 216.0 lbs, 28.0% / 20.0% BF, 2094 cal., weight-lifting upper body; -0 points [85 points]
May 24: 214.5 lbs, xx.x% / 21.0% BF, unknown cal., 1 hour spinning; -1 point bad eating [84 points]
May 25: 215.0 lbs, xx.x% / 17.0% BF, unknown cal. (CHEAT Day), 20 min. jogging, weights-lower-body; -0 points [84 points]
May 26: 216.5 lbs, xx.x% / 20.0% BF, unknown but clean cal., REST day; -0 points [84 points]
May 27: 216.0 lbs, xx.x% / 20.0% BF, 2165 cal., 30 min. spinning; -0 points [84 points]
May 28: 216.5 lbs, xx.x% / 20.0% BF, 2254 cal., weights upper body; -0 points [84 points]

WEEK 4 SUMMARY: 4 days healthy eating; 3 days weight lifting; 3 days cardio; 2.5 lbs GAINED; 3 points lost;

May 29: 216.0 lbs, xx.x% / 21.0% BF, unknown/bad cal., carried weights down stairs; -1 point bad eating [83 points]
May 30: 214.5 lbs, 27.0% / 19.0% BF, 2382 cal., weights lower-body, mowed lawn; -0 points [83 points]
May 31: 216.0 lbs, 28.5% / 21.0% BF, unknown cal., missed cardio; -2 points [81 points]
June 1: 215.0 lbs, 28.0% / 20.0% BF

MONTH SUMMARY: 20/27 days of planned healthy eating; 8/13 days of planned weight lifting; 10/14 days of planned cardio;
2 lbs lost; 19 points lost; Not very impressive :(

Hoping for a better May than April

GOAL: Cutting
Comment: First 100 Challenge

WORKOUT SCHEDULE
Sunday: Cardio (optional)
Monday: Chest/Tri
Tuesday: Shoulders
Wednesday: Cardio (optional)
Thursday: Back/Bi
Friday: Legs
Saturday: Cardio (optional)


MEAL SCHEDULE
Six meals per day - (optional) one cheat meal per week

STARTING STATS
WEIGHT: 186.6
BODY FAT: 21.2%
ARMS: 13.75"
CALVES: 15.125"
CHEST: 40"
FOREARMS: 10.75"
HIPS: 40.375"
THIGHS: 24.25"
WAIST: 37" (37.5@ Navel)


END STATS
WEIGHT: 175
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG (Each entry will be completed the day after, or at the end of the same day after all meals/workouts are completed.)
-------------------------------------------------------------------------------------------------------
May 01: Perfect on Diet. Gym - Chest/Back & Basketball. -0 points [100 points]
May 02: Cheat Meal. Gym - Basketball. -0 points [100 points]
May 03: Decent food. (-1) Gym - day off. -1 points [99 points]
May 04: Unplanned Cheat Meal (-2). Gym - Chest/Back. -2 points [97 points]
Note: Computer access limited due to LCD problems, updates will be sporadic until repair is finished.
May 05: Perfect on Diet. Gym - day off. -0 points [97 points]
May 06: Perfect on Diet. Gym - Legs & Basketball. -0 points [97 points]
May 07: Perfect on Diet. Gym - Arms & Shoulders. -0 points [97 points]
Week 1 - Summary: 5/7 Days - Had 5 perfect days, but that means 2 days weren't up to my expectations. Next week should be better. Nearly folded on diet yesterday after the gym, but found the will to stop myself and stick it out. I lost 3 points this week - it's a good start, but I hope next week is lower. My computer access is still limited at home for another week. [97 points]

May 08: Perfect on Diet. Gym - Chest & Back. -0 points [97 points]
May 09: Perfect on Diet. Gym - Legs. -0 points [97 points]
May 10: Perfect on Diet. Gym - Shoulders, Basketball, and 20mins Bike. -0 points [97 points]
May 11: Perfect on Diet. Gym - Off. -0 points [97 points]
May 12: Perfect on Diet. Gym - Chest & Triceps. -0 points [97 points]
May 13: Perfect on Diet. Gym - Shoulders & abs. -0 points [97 points]
May 14: Planned Cheat meal, Perfect on Diet. Gym - off. -0 Point [97 points]
Week 2 - Summary: 7/7 Days - Perfect week, my meals are filling and I almost never feel hungry - quite the opposite. My gym sessions are intense, but I don't feel my energy levels are too low - since I have my carb intake around working out. My most recent shoulder day was exquisite, and my shoulders never felt so completely worked before. I may forego my cheat meal next week - as I have old schoolmates comming in next Friday, and I expect their visit (10 days) to include some cheatish meals.
Speaking of their visit, I will have to alter my plans slightly while they are here. I will definitely keep the gym, and my breakfast, post-WO shake, afternoon meal, and pre-sleep meal can all stay in tact; but, my lunch and dinner will have to be selected from the locations I show my friends. I will be conscious of my eating - and will try to strive for the same macronutrients I currently get, but I will have slight deviations. [97 points]

May 15: Perfect on Diet. Gym - Back & Biceps - Basketball. -0 points [97 points]
May 16: Perfect on Diet. Gym - Legs. -0 points [97 points]
May 17: Perfect on Diet. Gym - Off. -0 points [97 points]
May 18: Perfect on Diet. Gym - Off - Looking Forward to getting back to the gym tomorrow. -0 points [97 points]
May 19: Perfect on Diet. Gym - Chest & Triceps - Basketball. -0 points [97 points]
May 20: Perfect on Diet. Gym - Shoulders & Abs - Basketball. -0 points [97 points]
May 21: Scheduled Cheat Meal. Perfect on Diet. Gym - Off. -0 points [97 points]
Week 3 - Summary: 7/7 Days - Another perfect week. As I said last week, next week will be a little tougher to be exactly perfect, but I will strive to minimize the impact - without impacting my friends' visit. My gym routine is very enjoyable, I had definitely hit a slump in my old routine - this switch-up is definitely throwing a curve ball to my body, and I'm absolutely loving it. To everyone else participating: Keep up the good work! [97 points]

May 22: Perfect on Diet. Gym - Back & Biceps - Basketball. -0 points [97 points]
May 23: Perfect on Diet. Gym - Legs - Basketball. -0 points [97 points]
May 24: Edited diet due to company. Gym - Off. -1 point [96 points]
May 25: Edited diet due to company. Gym - Off. -1 point [95 points]
May 26: Edited diet due to company. Gym - Chest & Triceps - Basketball. -0 points [95 points]
May 27: Edited diet due to company. Gym - Off. -1 point [94 points]
May 28: Edited diet due to company. Gym - Shoulders & Abs. -0 points [94 points]
Week 4 - Summary: 4/7 Days - Tons of fun, but of course the meal plan was edited - I look forward to next month, where I can hopefully be nearly perfect (not that I didn't fully enjoy my guests). [94 points]

May 29: Edited diet due to company. Gym - Back & Biceps - Basketball. -0 points [94 points]
May 30: Edited diet due to company. Gym - Legs - Basketball. -0 points [94 points]
May 31: Edited diet due to company. Gym - Off. -1 point [93 points]
Week 5 - Summary: 2/3 Days - [93 points]
May - Summary: 25/31 Days - I did fairly well this month, and hopefully will do better next month. I lost 11.6 lbs, which includes a decent amount of water weight - so next month won't be as large a drop, but will hopefully be mostly fat. [93 points]

GOAL: Cutting

COMMENT: I want to stay 100% consistent

WORKOUT SCHEDULE
Monday: Rest
Tuesday: Stationary bike, 45 mins
Wednesday: Rest
Thursday: Stationary bike, 45 mins
Friday: Rest
Saturday: Stationary bike, 45 mins
Sunday: Stationary bike, 45 mins

MEAL SCHEDULE
Stay on plan, no extra

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

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

DAILY LOG
MAY 1:

My goals is two-fold. 1) I would like to be under 200lbs again. I am 37 and haven't weighed under 200lbs in over 10 years. 2) I would like to see my abs. It has become my white whale.

My work schedule is hectic. Not harder than anyone else on here I'm sure, but hectic. I may be away from my home for 3 days or I may have to leave the house at 6am somedays and 10am other days and still other days I may work from home. I say that as it is difficult to say I am going to workout at this time or that time so I have to set overall goals and then be flexible with timing and location.

Overall, my workout regime will be as follows:

Cardio every morning: Depending on time available, I will rotate between LISS and HIIT.
Lift 3-times per week on a traditional push/pull/legs regime.

Eating:

5 - small meals per day
Breakfast
Lunch
Afternoon Snack
Dinner
Evening Snack

My eating will target a percentage of 50/35/15, protein/carbs/fat with a total caloric intake of 2,000-2,200 calories per day.

Good luck everyone!!!

STARTING STATS
WEIGHT: 233.8
BODY FAT: 26.1% Figured at http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html
I understand this is not the most accurate measurement, but at this point, I think it's close enough. I'll get better tools when I get below 15%.
ARMS(R): 16.5
CALf(R): 16.5
CHEST: 45
FOREARM(R): 12
HIPS: 45.5
THIGH(R): 25.5
WAIST: 43

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

DAILY LOG
MAY 1: Way to start! Didn't have my evening meal planned well and didn't eat as clean as I'd wanted -1 Point (99Points)

GOAL: Bust some face. (aka hit 280s)

COMMENT: Will update this soon.

-=WORKOUT SCHEDULE=-
Monday: Training (upper)
Tuesday: Light cardio
Wednesday: Training (lower)
Thursday: Light cardio
Friday: Training (upper)
Saturday: Training (lower)
Sunday: Off


MEAL SCHEDULE
Six meals per day, no cheat meals. Multi-vitamin everyday.


STARTING STATS
WEIGHT: 292.3

ENDING STATS
WEIGHT: 281.6

DAILY LOG

[Week 1]

MAY 1: Day off from training and no class. Gotta study for COMPASS test I dont want to take though. Meals were good.
-0 [100 Points]

MAY 2: Only 2 days left of first month EC training. I've made good gains!
-0 [100 Points]

MAY 3: I think I finally got the hang of front squats and of course step-ups raped me as always. Love em.
-0 [100 Points]

MAY 4: So my mother is in town. I've stayed away from her cooking, but I took some cornbread stuffing today though. :(
-1 [99 Points]


[Week 2]

MAY 5: Started new routine for this month. Side lying Rotations are harder than they look.
-0 [99 Points]

MAY 6: Chilled today, got cardio in etc.
-0 [99 Points]

MAY 7: DB Front Squats are hard to stabilize for me. I think a wider stance should help or maybe lower weight I dunno.
-0 [99 Points]

MAY 8: I've been looking at Trueprotein to get my next batch of stuff so I can save some dough. It has a ton of customization, and of course that makes it 10x harder to know what to get :eek:
-0 [99 Points]

MAY 9: Another good workout to start this month off right!
-0 [99 Points]

MAY 10: I was running really short on time after my workout so it was a hectic morning. I learned a lot about fish oil and EHA/DHA and I also finally ordered my TrueProtein stuff that should get here soon. If it tastes good and everything then I'll continue to use them cause they have a wicked setup.

MAY 11: Sat around, watched Patriot Games but haven't finished it YET. Also I had some very tough cravings for sweet stuff and it's been 3-4 weeks since I've had one. I couldn't shake it at all; ended up eating a tiny candy bar and that filled it :(
-1 [98 Points]

[Week 3]

MAY 12: Workout went well, nothing else to say really. Oh except that I'm out of Metabolic Drive and my TP stuff got delayed somehow (love UPS...)
-0 [98 Points]

MAY 13: Debt sucks, can't wait till im out of it.
-0 [98 Points]

MAY 14: Went to trivia at a local pizza place with some friends. I knew what I planned to eat, ordered it then realized it came on a normal bun :( oh well I ate it anyway.
-0 [98 Points]

MAY 15: Typical Thursday. Did see head of the Math Department, and he wasn't very helpful
-0 [98 Points]

MAY 16: Workout took a little longer than expected, but I did make sure to keep much better form than last week.
-0 [98 Points]

MAY 17: Great training today, my back got worked over :) Then as I was wrapping it up a guy started curling in the squat rack :(
-0 [98 Points]

MAY 18: Watched most of Million Dollar Baby, and yes it is damn good.
-0 [98 Points]


[Week 4]

MAY 19: Workout was okay but my lying ext rot were very uncomfortable and hard on my left arm, and I couldnt move up in weight like I did with my right.
-0 [98 Points]

MAY 20: So I go to take my placement test, then I go through a whole lot of crap only to find out I don't need to take it. :rolleyes: But of course eventhough I don't NEED to take it, I am not placed where I want to be :nope:. So I arranged to take it tomorrow anyway.
-0 [98 Points]

MAY 21: Ok so my left arm must be strained from the Ext Rot from monday as doing push presses I couldn't get any power really or full extension in my left arm under load. Depressing. Hopefully EC will steer me straight. Also took the placement test and beat it into submission :spaz:
-0 [98 Points]

MAY 22: Cooked "the ultimate steak" that is on the Recipes with Pictures thread at Muscle with Attitude forums. It came out great!
-0 [98 Points]

MAY 23: Left arm affected my presses again today, very annoying. Other than that I cooked up some Tilapia and some Chicken Satay with peanut sauce :drool:
-0 [98 Points]

MAY 24: So my friends decided to grill today and invited me, which was a struggle because I really didn't feel like cheating, but I went and hung out. I ate some burgers, chips, bun, and a slice of some weird oreo cake thing. It was good, except the guy who cooked left most everything raw...I wondered how they cooked everything so fast lol. So much for college kids who can cook no? Anyway I don't think it'll affect me all that much as long as I jump right back on track, but I KNOW that tomorrow my scale weight for my weighing day will be off, and it'll eat at me all day.
-1 [97 Points]

MAY 25: Oly lifting trials on TV today hopefully, i'll need to record it. Unforgiven is a cool movie so far, but not finished with it yet. Indeed my scale weight was messed up and exactly the same weight as last week, but all my measurements went down which is good. I know in a couple of days I'll see how much I've truly lost for the week. Ugh just plays with your mind so much! Damn scale, damn junk food! :lol:
-0 [97 Points]


[Week 5]

MAY 26: Damn Memorial Day, I didn't plan on cheating, but I had a big meal with some weird Oreo cake thing and a lot of raw undercooked meat (guy cooking doesn't know how :nope:)
-2 [95 Points]

MAY 27: Since yesterday was a holiday, I did my normal Monday training today. I also ran out of protein powder because I suck at planning ahead :doh:
-0 [95 Points]

MAY 28: So my summer class started yesterday, still don't have my book. Teacher seems cool enough, they also changed rooms on us as we got more people...into a smaller room.
-0 [95 Points]

MAY 29: Went over to a friend's apt to watch the Lost finale. AHHHH is all I can say really.
-0 [95 Points]

MAY 30: I got an A/C for my room, much nicer now instead of being at 86 degrees all the time. My left arm feels better, but still not 100%. Ill be ok though.
-0 [95 Points]

MAY 31: Felt strong on my mid shin rack pulls today. Everything was good for the rest of the day as well. The catfish I baked was delicious.
-0 [95 Points]

FINAL SCORE: 95 Points

after losing approx. 100 pounds a couple of years ago i lost the motivation to keep up the crazy ridiculous workouts i was doing. i have gained 50 pounds back though with a different body composition (i still lift) but mostly fat. i have to get back to proper diet and overcome my aversion to cardio......

I am in.

GOAL - Super Cut.

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

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

GOAL: Complete Round 2 of P90x

COMMENT: To be better than I was the day before


WORKOUT SCHEDULE
Monday: Core Synergistics 57:27 sprint training 60 min

Tuesday: Cardio X 43:18 sprint training 60 min
Wednesday: Chest, Shoulders & Triceps, Ab Ripper X 71:51
sprint training 60 minutes
Thursday: Yoga X 92:24 sprint training 60 minutes
Friday: Legs, back & ab ripper 75:03 sprint training 60 minutes
Saturday Kenpo X 55:46
Sunday: no workout scheduled


MEAL SCHEDULE
4-5 meals per day under the P90x F S phase 1


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


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

I will not offically post my workouts until next week since I am in recovery week ...
Determined To Live a life with no regrets


May 1: P90x X Stretch...completed and all is well 100
May 2: p90x Cardio X... 100
May 3 P90x Yoga X....last day of my recovery week 100
May 4 No workouts today......100
May 5 Damaged my left calf muscle..so wanted be putting any strain on it for about a week I will deduct one point for each day I can not do my sprint training all other workouts will go as planned . 99
May 6 Cardio X -1 98
May 7 -1 97
May 8 -1 96
May 9 -1 95
May10 -1 94
May 11 -1 93
May 12 -1 92
May 13 -1 91
May 14 -1 90
May 15 -1 89
May 16 -1 88
May 17 -1 87
May 18 -1 86
May 19 -2 84
May 20 -2 82
May 21 -2 80
May 22 -2 78
May 23 -2 76
May 24 -1 75
May 25 75
May 26 75
May 27 75
May 28 75
May 29 75
May 30 75
May 31 74

not a bad month at all

May Goals: Cutting 2.5 pounds per week of fat while trying to maintain LBM. Give my best - 100% compliance and no excuses!

Weight training - 3 days per week in the a.m..
Cardio - 3 days per week a.m.

Eating plan - 5 or 6 planned clean meals 6 days a week.

Before Measurements:
Weight = 340
Chest = 52.5
Belly = 54
Waist = 49.5
Hips = 51.5
Thigh = 28.5
Calf = 19.5
Neck = 18.5
Bicep = 18
Forearm = 14

After Measurements:
Weight =
Chest =
Belly =
Waist =
Hips =
Thigh =
Calf =
Neck =
Bicep =
Forearm =

Daily Log:

May 1st: Intense suppersetted full body weight training done this morning (got a good cardio out of this one too).
100 Points

May 2nd: Oops I haven't been around to post - I have been for the most part 100% compliant - Just didn't get posting.
May 2nd through 4th - minus 3 points for not posting.
97 points

May 5th: Ate clean and actually did two cardio sessions - a.m. sprints on the bicycle trainer and p.m. intervals on the elliptical. Meals in and clean.
97 points.

May 6th: I did a full body weight training session in the a.m. Meals in and clean.
97 points

May 7th: Cardio sprints done in the morning - 6 th meal ended up having some red wine with it -1
96 points

May 8th: Had another intense full body weight training session this morning.

May 22nd : So, I have not been posting (Duh! - I know :<) ) - Seems too hard to keep up journaling here with all the things going on in my life. That doesn't mean I have been slacking on my program - It is actually going full bore ahead and I will post my after measurements at the end of the month. I am down over 10 lbs already (hopefully all fat).

Points - hmmm - I have lost track now and am definatley not gonna win the points race here this month.

Be strong and train hard, but smart.

GOAL: Cutting

BODY TYPE: Mesomorph

COMMENT:
This is my first challenge this year, my last was Oct 07. For the last six or seven months I have been mainly concentrating on weight lifting. Sport in the form of rugby & soccer training has provided all my cardio requirements. But I have reached the end of the rugby session; so I want to replace that training with enough cardio to maintain/ improve fitness & cut some fat. I want to cut 1-2lbs of fat per week.

WORKOUT SCHEDULE:
Monday: Weight Training - Full Body #1
Tuesday: Tag Rugby Training or Cardio - HIIT (PM)
Wednesday: Weight Training - Full Body #2
Thursday: Tag Rugby Training or Cardio - HIIT (PM)
Friday: Weight Training - Full Body #3
Saturday: Cardio - HIIT/ Swimming
Sunday: Tag Rugby Game or Day Off


MEAL SCHEDULE:
Basal Metobolic Rate = 2065 Calories
Active Metobolic Rate = 3200 Calories
Cutting Calorie Intake (-1000) = 2200 Calories
Six meals a day of Calories = 365 Calories
(1 Cheat meal per week)

STARTING STATS:
WEIGHT: 202lbs
BODY FAT: %


END STATS:
WEIGHT:
BODY FAT:


DAILY LOG:

WEEK 1:
MAY 1: I played a tag rugby game tonight for about 60mins, which was quite tough - lots of sprinting! That's my cardio for tonight. (100 Points)
MAY 2: I missed my weights session in the Gym this evening because I had some extra work to get done, but Ill get it done tomorrow. (100 Points)
MAY 3: I got Friday's weights session done today but I missed my scheduled cardio for today (-1). It's disappointing to lose a point so early in the month but I won't miss another weekend cardio session. (99 Points)
MAY 4: Scheduled day off today, there's no tag rugby games scheduled this weekend. (99 Points)
MAY 5: It's a national holiday here today so we organised an event with a few other tag rugby teams for the day; since the weather was so good. We had five long games in the sun! It was three group games, then a semi-final & a final. We won the final so it was a good days work! Finished with a few burgers at a BBQ which was my cheat meal for the week. I didn't get my scheduled weights done today, but I will swap it with tomorrow since I got loads of cardio done today. (99 Points)
MAY 6: Monday's Full Body workout done, good session. Unscheduled cheat meal this morning for breakfast (-1). (98 Points)
MAY 7: Tag training this evening was good, we played a game for over an hour. I also went for a walk with my girlfriend, my legs are still feeling like jelly since Monday though! (98 Points)

WEEK 2:
MAY 8: Full Body workout #2 done tonight. I really like full body weights routines, it's feels like you can lift a lot heavier on each muscle group because they only get one exercise per workout. (98 Points)
MAY 9: I didn't make it to thr Gym this evening, I should have done a cardio session but I will get it done tomorrow. (98 Points)
MAY 10: I was due to do my Full Body weights #3 routine today but I won't because I have a tag rugby game tomorrow & I don't want to be suffering DOMs (-1). I did do a cardio session - HIIT on the bike & treadmill. I have a scheduled cheat meal in a chinese restaurant tonight (97 Points)
MAY 11: I played a tag rugby game this afternoon, it was hot out tonight & I'm exhausted after it! (97 Points)
MAY 12: I didn't do my scheduled weights training this evening but I will do it tomorrow night. (97 Points)
MAY 13: No weights done tonight (-1). It was such a sunny evening we had a BBQ at home & I had an unscheduled cheat meal (-1). (96 Points)
MAY 14: I had tag rugby training this evening, the weather was fantastic again & we played for about 90mins. Scheduled cheat meal after was a burger & fries. (96 Points)

WEEK 3:
MAY 15: Full Body weights done tonight, good session. (96 Points)
MAY 16: I didn't make it to the Gym tonight, I was just too lazy after work to face the treadmill! I will do a cardio session in the morning though. (96 Points)
MAY 17: Cardio session done this morning - 10km on the bike. I should have done a weights session today, but I didn't! (-1) I had a cheat meal this evening at a birthday party (95 Points)
MAY 18: Scheduled day off today, but I actually spent most of the day playing soccer with my cousins. I had another cheat meal today because we had a BBQ & I didn't hold back! (-1) (94 Points)
MAY 19: Tag rugby training tonight, I played a training match for 80 mins. (94 Points)
MAY 20: Tag rugby training again tonight but no weights (-1), we played another team for 90mins. (93 Points)
MAY 21: I missed the Gym tonight (-1) because I had do some last minute packing for a trip to Paris tomorrow, I spent the rest of the night drinking & watching the European Cup Football Final. The game was unreal, Man Utd won on penalties. I also had a cheat meal after the game (-1). (91 Points)

WEEK 4:[/B]
MAY 22: Weekend in Paris
MAY 23: Weekend in Paris
MAY 24: Weekend in Paris
MAY 25: Weekend in Paris
MAY 26: While I was away I missed another two weights sessions & one cardio (-3). The trip was great, four very active days but I am suffering with the flu since I came home so I missed work & tag rugby training today. Hopefully I will be feeling better tomorrow. (88 Points)
MAY 27: I went to tag rugby training tonight even though I was still quite ill, this probably wasn't a good idea & I will feel the effects tomorrow! I had an unscheduled cheat meal today (-1) (87 Points)
MAY 28:

WEEK 5:[/B]
MAY 29: I still haven't fully recovered from the flu/cold I picked up at the weekend, I went to tag rugby training last night but that wasn't a good idea! As a result I didn't do any training tonight, hopefully I will feel better tomorrow. Scheduled cheat meal. (87 Points)
MAY 30:
MAY 31:

Conclusion:

marker

Goals..
Continued progress.
I started [again] last summer. Weight then was 135.4 kg at peak. I've slowly reduced this, and lost 4.7 kg in April to get down to 122.3 kg as my current minimum.
Aim is to be below 120.0 kg by June, preferably 118.x kg!
Lose less points to missed exercise, but this will be difficult this month too.

Diet.
No specifics, but a decent deficit daily. This worked well last month, so much so, I'm aghast at the proportion junk must have been of my daily calories.
I'm not alcohol this month, but will be severely limiting consumption, probably 1 night per week if even that.
I'm off all sweets/crisps/biscuits etc. as this worked well for me. I will be having a cheat over this weekend though!

Exercise.
At least 3 sessions weekly.
Mostly on the ERG, but I'm hoping to get to the gym more regularly.
No points off if x3 sessions, 2 points off if 1 missed, 4 off if 2 missed, 7 off if 3 missed.

Startpoint 122.7 kg as of this morning [1/5/8].
My low this year was 122.3 kg, so I'm aiming to be in the 1.teens or lower than this at the end of the month.

Current points 73.

1. 122.7 kg. No snacks, no exercise, calories neutral. Points 100.
2. 122.6 kg. No update, planned cheat. Points 99.
3. 122.6 kg. No snacks, no exercise, planned cheat, planned alcohol, calories neutral. Points 99.
4. 122.4 kg. Only 2h sleep last night, bloody career. No exercise [will lose weekly points], no snacks, calories deficit. Points 99.

5. 122.1 kg. On-call. No snacks, no exercise, calories neutral. Points 95.
6. Missed update. Cheated [up late writing, and got hungry], surplus calories. Points 92.
7. Planned cheat and 2 beers, no exercise, calories neutral. Points 92.
8. No update. Cheated.
9. 123.9 kg! Was wiped out yesterday, caught up on sleep. No snacks, no exercise, calories neutral. Points 92.
10. No update.
11. No update, cheated.

12. Poor at updating recently. No snacks, no exercise, calories neutral. Points 82.
13. 122.4 kg. No snacks, no exercise, calories deficit. Points 82.
14. No update. Cheated.
15. No update. 6h house-clearing.
16. No update. Cheated.
17. On-call. No update. Cheated.
18. On-call. Cheated, no exercise so far, calories surplus. Points 73.

19.
20.
21.
22.
23.
24.
25.

26.
27.
28.
29.
30.
31.

Synopsis:-

GOAL: Lose 2 lbs a week. Stay within diet of 2500-3500 cal a day
Do a better job than the previous month

WORKOUT
Sunday thru Saturday: Get 4 days of weights
2 days of cardio
1 day of mountain biking

STARTING STATS
Width:

END STATS
Width: 42"

START

May-01 Thu : Diet. 0
May-02 Fri : workout, cardio, diet 0
May-03 Sat : diet off not by much -1
May-04 Sun : diet off, no bike ride. -2
May-05 Mon : diet, weights, cardio , 0
May-06 Tue : diet, weights, 0
May-07 Wed :diet, no weights, no cardio. -1
May-08 Thu : diet off, weights, cardio -1
May-09 Fri : diet off, no weights, no cardio -3
May-10 Sat : diet off, no weights, no cardio -1
May-11-18 : Sorry for the no entries
May-19 -25: Have not been keeping up, Mon-Fri fine. Sat,Sun -6
May-26 Mon :
May-27 Tue :
May-28 Wed :
May-29 Thu :
May-30 Fri :
May-31 Sat :

----------------------------------------
Totals of previous month
April 08 = Total 100-21 = 79%. I give myself a C grade.

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$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
%%%%%%%%%%%%%%%%%%%%%%
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
&&&&&&&&&&&&&&&&&&&&&&&&&&&&&
************************************************** ***
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!
++++++++++++++++++++++++++++++++

Sounds fun, im in

Goals: Get that 4 pack showing nicley, get biceps and calves to 14.5" gain 3 pounds of muscle.

Starting Stats: (ok if i post now?)

WEIGHT: 160
BODY FAT: 7%- (healthcentral.com)
ARMS: 13.5
CALVES: 14
CHEST: 37.5
FOREARMS: 12
HIPS: 36
THIGH: 22
WAIST:32.5

Workout:
Monday: abs and legs
Tuesdy: Cheast + Biceps
Wednesday: Legs
Thursday-off
Friday: Abs legs back
Saturday: Cheast, Biceps, Triceps
Sunday: off

Meal Plan:
6 meals a day- sunday is off

GOAL: Cutting
COMMENT: I started working out again a couple of months ago. Since then, I’ve lost ~15lbs and put on a considerable amount of muscle and strength. I’m joining this challenge to fine tune my approach and phase in the habit of planning my meals ahead of time.
Overarching approach:
1- Continue my 4-day weight training split
2- Begin to do cardio on a consistent basis
3- Plan my meals ahead of time and begin to count macromolecules
4- No alcoholic beverages

WORKOUT SCHEDULE
Monday: Weight training: chest & biceps (PM)
Tuesday: Weight training: legs (PM)
Wednesday: Stationary bike, 10 mins HIIT (PM)
Thursday: Weight training: delts & traps (PM)
Friday: Weight training: back & triceps (PM)
Saturday: Stationary bike, 10 mins HIIT (PM)
Sunday: Rest
MEAL SCHEDULE
Six meals per day, one cheat meal per week. No Alcoholic beverages.

May 1:
May 2:
May 3: Continued my weight training split and ate clean. Did not post on the first 2 days (-2 points) and have not yet created a meal plan where I count macromolecules. Since one of my goals was to ensure that every meal I ate was planned and counted, no matter how clean, I will deduct 2 additional points for having failed to do this. [96]
May 4:
May 5: Did not post yesterday (-1 point). Made planned meal schedule, peformed cardio, lifted weights. [95]
May 6: Stuck to the plan. [95]
May 7:
May 8: Didn't post yesterday (-1 point). Stayed on track yesterday and today. [94]
May 9: Triceps are sore so I decide to postpone my shoulder workout until tomorrow. Won't deduct point for deviation from plan. [94]
May 10: Followed through with the shoulder workout. [94]
May 11: Rest day. [94]
May 12: Almost missed my workout but I pulled through and lifted at 11pm. [94]
May 13:
May 14:
May 15: Didn't post on the last two days (-2 points). Due to time constraints, I decided to move Tuesday's leg workout to Saturday this week. I lifted today. [92]
May 16: Back and Triceps. [92]

GOALS:
I fell off the wagon at the end of last month and hope to climb back on. This is a transition month for me, as I'm heading home halfway through, so that may require some adjustments.

Weight Loss: down to 163 lbs consistent / or noticeable improvement in appearance in pictures (since I have no calipers)
Strength: +20 lbs to squat, +10 lbs to bench press, +30lbs to deadlift, +10lbs to overhead press, +15lbs to bent-over rows

WORKOUT SCHEDULE
Monday: Lifting
Tuesday: Judo | Running | Rowing
Wednesday: Lifting
Thursday: Judo | Running | Rowing
Friday: Lifting
Saturday: Rest Day | General Cardio
Sunday: General Cardio | Rest Day

MEALS/NUTRITION
I've found from experience that with much latitude in my meal planning, I'll eat poorly, so I'm attempting to follow a stricter food regimen. Will update with details.

RULES
+ Updates: before I go to sleep the next day (about 3am)
+ Meals: I'll be following a rough diet plan, but with a fair amount of specific leeway. I'll probably tighten this down to be more specific as the month goes on.
+ Exercise: Straightforward. I lift, or don’t. I do judo, or don’t. Some substitution allowed for cardio. No cheating. -1 for missing either.

STARTING STATS
WEIGHT: 166
STRENGTH: (reps)
Squat: 205
Bench: 50lb dumbbells
Bent-over Row: 135
Press: 95
Deadlift: 280

ENDING STATS
WEIGHT: ?
STRENGTH: ?

May 1 (-0 @ 100) Ping-pong and judo; food excellent. Update on time. Off to a good start.
May 2 (-1 @ 99) Lifting good. Food excellent. Late updating.
May 3 (-1 @ 98) Lots of running, but food poor and no recording.
May 4 (-0 @ 98) Rest day. Food good.
May 5 (-0 @ 98) Lifting. Finally able to row (for 1.5 hours). Went bowling for 2 hours. Food good.
May 6 (-1 @ 97) Rowed for 1.5 hours. Ate a bit too much food - candy.
May 7 (-1 @ 96) Didn't lift. Rowed for an hour. Food good.
May 8 (-0 @ 96) Rowed for 1 hour. Ping-pong for 1 hour. Food good.
May 9 (-2 @ 94) Unable to lift. Food bad.
May 10 (-1 @ 93) Rowed for 1.5 hours. Food bad.
May 11 (-0 @ 93) Rest day. Food good.
May 12 (-0 @ 93) Lifting excellent, rowed for a while. Food great.
May 13 (-0 @ 93) Rowed for 1.5 hours. Judo for 2 hours. Food good (though not much).
May 14 (-1 @ 92) Didn't lift (but did row). Food OK.
May 15 (-0 @ 92) Rowed for 1.5 hours. Judo for 2 hours. Food OK.
May 16 (-2 @ 90) Didn't lift. Ate way too much food (entire box of bran flakes!) Bad day.

I'm in! Diet has been good but I've been missing workouts :doh:-- time to kick it back to 100%. No cheat meals, no missed workouts. I swapped my workout time to the evening so hopefully this will work better with my schedule.


GOAL: Cutting


PERSONAL CONDITIONS:

1. Re-establish proper sleeping habits: I will deduct one point for sleeping in, and one point for staying up late, including on weekends.

2. Otherwise obey all challenge rules.


FINAL STATUS: 80 points


DAILY LOG

MAY 1: All objectives met! [100]
MAY 2: -1 for staying up late; otherwise, objectives met [99]
MAY 3: All objectives met! [99]
MAY 4: -2 for missed meals [97]
MAY 5: All objectives met! [97]
MAY 6: All objectives met! [97]
MAY 7: -1 for missed workout :bang:, -1 staying up late [95]
MAY 8: All objectives met! [95]
MAY 9: -1 for failing to update [94]
MAY 10: All objectives met! [94]
MAY 11: All objectives met! [94]
MAY 12: All objectives met! [94]
MAY 13: -1 for staying up late; otherwise, objectives met [93]
MAY 14: All objectives met! [93]
MAY 15: -1 for failing to update [92]
MAY 16: -2 for diet meltdown [90]
MAY 17: All objectives met! [90]
MAY 18: All objectives met! [90]
MAY 19: -1 for failing to update [89]
MAY 20: -1 for failing to update [88]
MAY 21: All objectives met! [88]
MAY 22: -1 for staying up late [87]
MAY 23: All objectives met! [87]
MAY 24: All objectives met! [87]
MAY 25: -1 for failing to update [86]
MAY 26: All objectives met! [86]
MAY 27: -1 diet [85]
MAY 28: -1 for failing to update [84]
MAY 29: -1 for failing to update [83]
MAY 30: -1 for failing to update [82]
MAY 31: -2 for missed meals [80]


SUMMARY / NOTES

Week 1: I'm unhappy with my progress here. I had a couple of events that I didn't adequately plan nutrition/workout around. Time to focus!

Conclusion: What a way to end the challenge. :doh: I started work this last week and that screwed my schedule up a bit. In the end I'm pretty happy with my cut for this month; I may actually need to up cals so I'm not dropping as fast.

40% point loss due to failing to update -- what's embarrassing is that except for this last week, I was probably on the site on the days I missed an update, I just forgot to update this post. :(



:gl:

GOAL: Cutting and keeping 90+ points this month!


COMMENT: I intend to carry on April's good work and reduce my fat levels to sub 20%.

WORKOUT SCHEDULE
Monday: Weight training: Back, Traps & Legs (AM)
Tuesday: Running (PM)
Wednesday: Weight training: Chest & Abs (AM)
Thursday: Running / Rugby training (PM)
Friday: Weight training: Arms and Shoulders (AM)
Saturday: Running (AM) / Rugby (PM)
Sunday: Running (AM)


MEAL SCHEDULE
Three-Six meals per day, 1 cheat meal per week, 1 alcoholic drink per week.


STARTING STATS

WEIGHT: 275 pounds
BODY FAT: 22.5%
ARMS: 16.75"
CALVES: 17.00"
CHEST: 47"
FOREARMS:13"
HIPS: 46"
THIGHS: 27"
ABDOMEN: 43"
WAIST: 46"

ENDING STATS:

WEIGHT: 276 pounds
BODY FAT: 22.75%
ARMS: 16.50"
CALVES: 17.00"
CHEST: 47"
FOREARMS:13"
HIPS: 46.5"
THIGHS: 28.5"
ABDOMEN: 43"
WAIST: 46"

DAILY LOG

MAY 1: A good start to the month, healthy meals and a great run in the evening. Took the dog out and did 2.7 miles in 34:35. It's not massively fast, but at this weight, I'll take any time over not running! [100 points]

MAY 2 - 4: Well, this was fun. I've been without internet all weekend. :-( Lfe has no meaning without teh interwebs! Still, an on-track and training. Not updating was beyond my control so I'm not deducting points. [100 points]

MAY 5: A nice bank holiday gave the missus and I a chance to get some stuff done, not least a trip to Costco for steak and chicken! -0 points [100 points]

MAY 6: All well and good. [100 points]

MAY 7: Hurt my wrist bowling, but other than that, pretty good. I'll take some measurments this weekend to gauge m progress so far. I'm not expecting much change as I don 't feel very different. [100 points]

MAY 8: I went to see a podiatrist today. He's recommended orthotic insoles for my shoes to correct fairly common problems with my ankle and foot movement that have ultimately causing me problems since infancy: achiles tendon & shin splits during adolescence and more recently swollen ankles, foot soreness and lower back pain. I'm really looking forward to getting these in a few weeks and see an end to chronic conditions I thought I had to live with. I didn't run this evening. - 1 point [99 points]

MAY 9&10: Fun-filled weekend. Did a run on Friday and Saturday... got up to 3.5 miles in 40 minutes. Showing steady improvement there but owing to the heatwave, we didn't push the pace too much. -0 points [99 points]

MAY 11: More ridiculous heatwave weather. Did a little roller-blading and kicked back at a Barbeque. Yeah, I had a beer, and some chicken. I'll minus 1 for the beer. -1 point [98 points]

MAY 12: I had a tight achiles tendon yesterday but ran through it and got a good 3 miles in. I'm really quite amazed how pace cn have such a marked effect on my energy levels... I'm still finding my feet in this, trying to push my pace etc, but I'm certainly enjoying it. -0 points [98 points]

MAY 13: Bit late with this update as the forum was down for the upgrade. A pretty solid day again but I'm not at all happy with my diet. I'm going to clean that up, perhaps by the weekend, more likely after it. [98 points]

MAY 14: Had an unscheduled cheat meal. Hurt my hand bowling and only won one of my games. I'm not particularly bothered about the cheat, but it gives me a timely occasion to clean th diet up right after it. -1 point [97 points]

MAY 15: My stress levels went through the roof today and the red mist threatened to descend. That said, my diet was spot on. However, I skipped my run... mainly as I'll be running Friday for my doctor to run tests on my heart. -1 point [96 points]

MAY 16: My day's done. My Exercise ECG showed up 1 ectopic beat in 12 minutes. It looks like my heart's just about fine. :-) I'll celebrate with my cheat meal WHOOP!

MAY 17: I had a nice relaxing day today: I gave my car a birthday valet (prior to it's sale shortly) and did some cardio in the park. -0 points [96 points]

MAY 18: At time of writing, I can't remember much of yesterday. It contained a lie in, not enough food and virtually no exercise. Nice break though. -2 points [94 points]

MAY 19: (For some reason, this update didn't save :-S) Had an normal day. Diet's getting fine-tuned this week.

MAY 20: Had a 24-hour ECG strapped to my chest today. I've seldom felt so imposed upon. It's horrible. I went for a run in the evening and felt palpitations... I suspect it was psychsomatic, but iive got to wait a few days to find out for sure.

MAY 21: A fairly boring day. Went bowling, learnt to hate my job just a little bit more. -0 points [94 points]

MAY 22: What was set out to be a boring day livened up in the evening. I lost my wallet and spent hours looking for it. I did find it, but ended up missing my run. -1 point [93 points]

MAY 23: As I write, I'm very fed up with myself. I had my cheat day yesterday - double-meat subway melt for lunch and burritos for dinner. I feel bloated, groggy and about 3" tall. I don't think scheduled cheats work for me. I still need them, but I might be better served having them more rarely and then minimising the salt content. The only perceptible change in my meaasurements has been a decrease in my arm size. I'll have to focus on intense workouts, rather than going through the motions. To end on a positive, yesterday was finished off with a 2.5 mile run in 27 minutes. My times are starting to fall and I feel more comfortable with the distance. -0 points [93 points]

MAY 24: I started the day off well with a 3.6 mile run in 39 minutes - just under 11 minute miling. Then had a few drinks in the evening... fairly good though. -1 point [92 points]

MAY 25: Sunday: Lots of driving, a bit of walking and a little sleeping. - 1 point. [91 points]

MAY 26: Observing a Bank Holiday Monday is always a blast. I did some crazy runs in the Welsh hills, ate well and got an early night. [91 points]

MAY 27: I was really feeling my legs during this evening's run. My thighs are permenantly pumped, with which I have no problem(!) but the hurting is nothing like DOMS (which I sickeningly enjoy!). I'm going to enjoy my rest day from running tomorrow!

MAY 28: Quite a stressful day at work, wound down with week one of my summer bowling league. I'm pleased that I'm still making improvement in that area, even if I'm not elsewhere!

MAY 29: Got a decent run in this evening despite not really feeling like it. Booked a holiday for next month. I really need a break from work! No change to my weight this month :-( I'll take proper measurements in a couple of days though. [91 points]

MAY 30: Cheat day :-D That is all. ;-)

MAY 31: Fairly standard day for me. Awesome chest/arm workout in the morning and I ate well all day. I failed to take measurements, but will do this tomorrow morning for completeness and to provide starting stats for June 100. I'm happy with my points total, but i feel i'm being too lenient on myself. June is where I kick into a new gear. -0 points [91 points]

I am new here but motivated - going to give it a go, I need something to help me stay on track:

GOAL: Weight/Fat Loss

COMMENT: I am working on getting back in shape and getting my body back from 32%BF to 17%BF.


WORKOUT SCHEDULE
Changes each week and we begin on Thursday but this is my full week:

S - Vinyasa Yoga
M - Kettle Bell Circuit
T - Weights: Total Body Circuit and HIIT
W -Cardio - Treadmill Run
T - Weights: Total Body Circuit and HIIT
F - Kettlebell Drill
S - Weights: Total Body Circuit and HIIT


MEAL SCHEDULE
Five meals per day, one cheat meal per week. 90% Clean


STARTING STATS
WEIGHT: 160 pounds
BODY FAT: 32%
ARMS: 11"
CALVES: 13"
CHEST: 38"
FOREARMS: 9"
HIPS: 42"
THIGHS: 24"
WAIST: 32"


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

Points: 100

DAILY LOG

MAY 1: 100, on target with food, workout done. Had a good workout - Total Body Circuit, 4 rounds of 2 groups, 4 sets of 12 followed by HIIT 4 rounds of 1:2

MAY 2: 99, :( already - had to take a rest yesterday - stomach issues/virus whatever - still a bit shakey today but I think by this evening I can get my days work done - food was pretty good considering

* 83/100 POINTS REMAINING :o

GOALS:
*>/=95 POINTS
*Drop >/=6 Kg
*Run 5km >/=2x


WORKOUT SCHEDULE
M: Chest; 30 min cardio
T: Abs/Lower back extensions; 30 min cardio
W: Back/Shoulders; 30 min cardio
R: Abs/Lower back extensions; 30 min cardio
F: Arms; 30 min cardio
S: Off - Cheat meal / ETOH
U: Legs; no cardio *GOAL:walk out of the gym (w/o N/V)

MEAL SCHEDULE:
*3 meals per day
*3 snacks per day
*Cheat meal or ETOH on saturdays (Being realistic here)

MEAL GUIDELINES:
*RESTRICT WHEAT
*RESTRICT DAIRY
*RESTRICT SUGAR
*NO FRIED FOODS

STARTING STATS
HEIGHT: 6'2"
WEIGHT: 98.3 Kg
BODY FAT: TBD
ARMS: TBD
CALVES: TBD
CHEST: TBD
FOREARMS: TBD
HIPS: TBD
THIGHS: TBD
WAIST: TBD

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


DAILY LOG:
5/1:Met diet and workout goals for the day. 100 points remaining.
5/2:Met diet and workout goals for the day. Did not post. -1 point. 99 points remaining
5/3:Off day, ran 5k for National kidney foundation ~40 min. Next 5k will be </=35min. WAY too much liquor. I'll have to watch that. Did not post. -1 point. 98 points remaining.
5/4:Met diet. Awesome leg workout. Leg extensions prior to sled squats today; *the quads were burnin' baby! Wabbled out of the gym with minimal nausea. :) 98 points remaining.
5/5:Met diet. Incorporated hydroxycut. D/C'd all energy drinks. 96.9 Kg, feeling awesome. 98 points remaining.
5/6:Abs/lower back/cardio... Diet is followed perfectly... Feeling awesome... Minimal fatigue from legs/chest workouts... 95.7 Kg, THAT'S 5.7# LOST SO FAR, SON!!! :) 98 points remaining.
5/7:Back/shoulders/cardio; Done. Diet; Clean. 94.9 Kg. Feeling good, and contemplating foregoing the customary libations this weekend. 98 points remaining.
5/8:sausage biscuit for breakfast. -1. good work out, and diet otherwise. not at work today, so no weight... late post, -1. 96 points remaining.
5/9:did not workout. -1, good with the diet today. not at work again, so no weight. late post, -1. 94 points remaining.
5/10:off day, but I was sweatin' like a hog @ the races. I reverted and had an energy drink today, but no hydroxycut, so I guess that puts off my impending M.I. for a bit longer... ETOH :( 94 points remaining.
5/11:did not work out this morning, but will make it (legs) and friday's (arms) up after work around 05:00... 95.7 Kg. :( gonna have to watch this shit... ate @ steak and shake... -1 point. 3 Beers @ the pool this morning -1 point. 92 points remaining. River in two weeks, river in two weeks, river in two weeks... Damn, I'm ready to work out RIGHT NOW!
5/12:I'm a lazy bum... started a may-mester spanish class... 2 hours of sleep a day is making me a lazy bum... did not make up missed workouts... did not workout... -1 posted late... -1 too tired to cook, so I ate like crap... -1 89 points remaining
5/13:did not work out -1, did not follow diet -1 87 points remaining.
5/14:did not work out -1, did not follow diet -1 85 points remaining. 95.8 Kg. F*ck sleep, I've gotta get back on it!
5/15:WORKOUT DONE!!! diet good late post -1 point 84 points remaining
5/16:worked out, diet good. Late post -1 point 83 points remaining
5/17:off day, but worked out anyway!!!
5/18:did not workout, diet good. -1 point 83 points remaining
5/19:diet awesome, will workout after work in the morning. 95.9 Kg. :(
5/20:diet good, worked out this am after work. Will do the same after work today. 95.0 Kg 83 points remaining.
5/21:diet and exercise good. 95.7 Kg 83 points remaining
5/22:
5/23:river
5/24:river
5/25:river
5/26:river
5/27:
5/28:
5/29:
5/30:
5/31:

GOAL: CUTTING

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

Food: 1100-1300 calories per day, approx 40P/40C/20F. Points off for going over calories, but not for being off macros unless it's obvious I was WAY off. Foods that are dead to me (this month): Pasta, carby sweets, limit bread as much as possible, chocolates, ice cream, crisps. These are all danger foods, and although I'm not planning to cut them out forever I'm proving domination for the next month to refigure how I eat them. Points off for any of these. **updated: after having a beer last night I remembered that alcohol is another weak spot and is something I should cut out for the month. I'll allow a glass of wine at cheat meals but otherwise am cutting this out.

CARDIO: At least 2 days biking for transportation, 15-20 after weight sessions whenever possible, run at least 3 times per week and preferably four. Points off at the end of the week if I haven't come through on these.

LIFTING: 2 upper, 2 lower.
-----------------------------------------------------------------------------------------
WEEK 1 SUMMARY:
LIFTING SESSIONS: lll (short 1)
RUN SESSIONS: l (short 2)
BIKE SESSIONS: ll
GYM CARDIO/WALKS/ETC: l (a bit short)
FOOD: One food mistake, one beer.

WEEK 2 SUMMARY:
LIFTING SESSIONS:
RUN SESSIONS: l
BIKE SESSIONS:
GYM CARDIO/WALKS ETC:
FOOD:

MAY SUMMARY:
LIFTING SESSIONS: lll
RUN SESSIONS: ll
BIKE SESSIONS: ll
GYM CARDIO/WALKS/ETC: l
FOOD: One food mistake, one beer.

-----------------------------------------------------------------------------------------
THU MAY 1: In which I promise not to be a punk, subsequently act punky (http://forums.johnstonefitness.com/showpost.php?p=605185&postcount=55)
RUN COMPLETE, UPPER DONE, ONE FOOD LAPSE (99)

FRI MAY 2: Dizzy with success... (http://forums.johnstonefitness.com/showpost.php?p=605188&postcount=56)
BIKING DONE, LOWER DONE, FOOD PERFECT (99)

SAT MAY 3: In which our glorious hero ain't havin none of that marvellous whisky (http://forums.johnstonefitness.com/showpost.php?p=605880&postcount=58)
FOOD GOOD, LOTS OF WALKING (99)

SUN MAY 4: The first London barbeque of 2008. (http://forums.johnstonefitness.com/showpost.php?p=605883&postcount=59)
NO RUN (points off if don't make it up), ONE BEER (98)

MON MAY 5: Losing the chess game, winning the war (http://forums.johnstonefitness.com/showpost.php?p=606576&postcount=62)
NO RUN (points off if I don't make it up), Food good (98)

TUES MAY 6: In which I envy the muscle tone of the London ballet corps (http://forums.johnstonefitness.com/showpost.php?p=606582&postcount=63)
UPPER DONE, RUN MISSED, FOOD GOOD (97)

WED MAY 7: Chinese day. Yet, not a food disaster. (http://forums.johnstonefitness.com/showpost.php?p=607938&postcount=64)
LOWER MISSED, FOOD GOOD, DIDN'T DO MAKEUP RUN (96)
--------
THURS MAY 8: I followed you home from school... I hope you don't mind...
FOOD GOOD (96)

FRI MAY 9: RUN DONE, LOWER PLANNED

GOAL: Cutting


COMMENT: I want to reduce my body fat to 9%.


WORKOUT SCHEDULE
Morning workouts
Days at the coast: LISS cardio run
Mornings in Brisbane: weights. Chest, Back, Shoulders, Arms, Legs

MEAL SCHEDULE
Breakfast, Lunch, Snack, Dinner, Supper
Calorie count under 1800
Protein count >140gms


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

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


DAILY LOG

MAY 1: Coast: I did my cardio and ate all meals as scheduled. This Saturday, May 3, will take my body measurements. Struggling without a gym, but at this point, have to make do with what I have... A good weight set at home, and ability to run and surf. Get a set of calipers. Meditate, and write journal about state of mind.
-0 points [100pts]

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

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

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

All the best everyone! I'm going to stick hard to my exercise routine :D.

Good Luck Everyone!

Let's Do This!

What can one do to the leftover temptation or something that you buy on the spur of the moment e.g. cakes, icecream?

-Let them rot and throw them away?
-Share them with your family
-Share them with your friends
-Bring it as a gift to someone else?

Any sugguestion would be greatly welcome and appreciated.

What can one do to the leftover temptation or something that you buy on the spur of the moment e.g. cakes, icecream?

-Let them rot and throw them away?
-Share them with your family
-Share them with your friends
-Bring it as a gift to someone else?

Any sugguestion would be greatly welcome and appreciated.

Personally anything that gets in the way of my goals has to go, so it would be trash city for me. That is just my humble opinion. Good luck, and may you make all your dreams a reality :nod:

What can one do to the leftover temptation or something that you buy on the spur of the moment e.g. cakes, icecream?

-Let them rot and throw them away?
-Share them with your family
-Share them with your friends
-Bring it as a gift to someone else?

Any sugguestion would be greatly welcome and appreciated.

There are people, who will stay slim and healthy no matter what kind of junk they eat (and they do eat all kinds of junk). If you list anyone of this sort among your friends, you can give it to them. Otherwise I suggest the trash bin.

At my house we usually only have something like that when we entertain - I either send it home with guests, take to work and set it in the break room for others to eat or put it in the trash :)

I just threw away my housemates leftover lasagna that had been tempting me from the back of the fridge, as a proxy for actual self control... sigh. Yes, throw away if there's no one to give it to.

:lol:

May 2: I've eaten all of my meals, but they weren't all good, so I'm reducing a point here. By the time the kids went to bed, I had no strength left for cardio, but I have tomorrow yet to make up for it. So it's 98.5 for now.


Hello Mitek. Might I venture to say that sometimes playing with kids might count as cardio? :p



MAY 1: have we begun yet?


:lol: Hi Buttersweet! Good to see you again in the challenge. What happened to some of the regulars? (referring to last year 'round this time)



I am going to back out of this challenge. I am going to start SGX and I am just not as stoked to be updated how I did all the time. Maybe after SGX I will try one of these challanges. Good luck everyone.

Thanks smuhhh. And good luck to you too. Heard that SGX is tough though. Whatever it is determination is what will get us through the tough times.

Btw, thanks for the sugguestions everyone. Hope all of you are still hanging on.. it's 4th day into May. 27 days to go. Though fitness is a lifetime dedication but having time boundary helps in someways. :spaz:

Hello Mitek. Might I venture to say that sometimes playing with kids might count as cardio? :p

I wish... In my case, it's mostly the workout for my nerves. :bang:

:lol: Hi Buttersweet! Good to see you again in the challenge. What happened to some of the regulars? (referring to last year 'round this time)


well, most of the team is still on board, in other challenges, and in journals, staying fit and achieving the goals they've set. i think most of us are much busier than last year, which is good, but i do miss the fun:)

What can one do to the leftover temptation or something that you buy on the spur of the moment e.g. cakes, icecream?

-Let them rot and throw them away?
-Share them with your family
-Share them with your friends
-Bring it as a gift to someone else?

Any sugguestion would be greatly welcome and appreciated.


I'll echo the call to toss it :) Or bring it to work... free food at work always seems to cause a stampede. :confused:

5 boro bike tour was today. my legs hurt.

I was just reading the rules over again out of boredom I guess, and I saw this little line: "You can cheat, but that would be pointless." Yes, yes it would :lol:

get it?!

Anyone still around? :confused:

Wow. Of the 40 entrants, 13 (33%) are still in as of ~May 20. I hope I don't become one of those failures in the June challenge. :confused:

Wow. Of the 40 entrants, 13 (33%) are still in as of ~May 20. I hope I don't become one of those failures in the June challenge. :confused:

Heck no! :tu: