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

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

JUN 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]

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

JUN 4:

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

You get the idea.....

GOAL: Cutting
Comment: Continue to reduce Gross Weight and % body fat.
I am going on holiday between 8th and 10th and again between 14th and 21st. During this time, I will not update and will not deduct points for this. Missed workouts will cost me points however!

WORKOUT SCHEDULE
Monday: Back/Chest/Traps
Tuesday: Running
Wednesday: Rest Day
Thursday: Running
Friday: Arms/Shoulders/Abs
Saturday: Running
Sunday: Running

MEAL SCHEDULE
Five-Six meals per day - (optional) one cheat meal per week one glass of wine per week.

STARTING 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"

ENDING STATS:

WEIGHT: 273 pounds
BODY FAT: 22.1%
ARMS: 16.50"
CALVES: 16.50"
CHEST: 47.00"
FOREARMS:13.00"
HIPS: 45.75"
THIGHS: 28.00"
ABDOMEN: 42"
WAIST: 45.75"



DAILY LOG

JUNE 1: My chellenge started well with a good wokout in the gym. This was carried over from last week when I went for a run instead of weight training. -0 points [100 points]

JUNE 2: I got a reasonable back and traps workout in the evening, but the gym in my new accomodation is dreadful. It's 15 years old, looks home made and has no grip on the bars. I also maxed out the weight on the upright rows and shrugs...having to double my rep range before "feeling it." I'm going to consider a return to AM weight training at my local commercial gym. -0 points [100 points]

JUNE 3: Took in a 4.3 mile run last night. I was running pretty slow (about 12 minute miles) but the distance didn't phase me. I'm looking forward to Thursday when we're going to up the distance to 6 miles. -0 points [100 points]

JUNE 4: Enjoyed my rest day but performed poorly at my bowling league in the evening. Decided to relax with an ice water on my balcony and watch the sun go down over the river. Hard life! -0 points [100 points]

JUNE 5: Spent 4 hours rushing round my house doing cleaning and packing for my impending trip to Rome. Took 10 minutes to whip up my attempt at Jamaican Guinness Punch. It was well received by an afficionado, but needed more nutmeg. -0 points [100 points]

JUNE 6-9: My bloomin internet went down as I was writing this update and stayed down til after I went away. Then I was to enjoy Sunday-Tuesday in Rome, Italy. Until the baggage trolley was driven into the plane, causing our flight to be cancelled. I eventually got home after a diverted flight (10 hours later) and 300 miles of driving. By that time I was in NO mood to turn on my computer, let alone update this blog!

JUNE 10: This is the day I spent sitting in an airport, not eating, then driving, with some horrible food and not getting enough sleep. For the recent debacle, I'll minus 5 points and have done with it. -5 points [95 points]

JUNE 11: Slightly back on track today... decent food and rest. Sorted.

JUNE 12: I'm missing my run tonight as I have to catch up on everything I was due to complete on Tuesday afternoon. -1 point [94 points]

JUNE 22: Boy what a break! I'm not sure what to tell you: I ate pretty well, got lots of unstructured exercise and relax the hell out. I'm pretty bloated from all the bread I've inevitably eaten, but that will rectify itself in short order.

JUNE 23: Back to proper nutrition today and I felt the difference. I'm cutting out bread for the week which will make a huge difference to my bloated feel, shape and weight.

JUNE 24: Another good day with regard to diet, but I missed my run due to other committments.

JUNE 25: Jumped on the scales and by god I've lost weight. I thought I was feeling less bloated. This "no bread" malarchy is really paying off!

JUN 26: Didn't last. Oh well. Not the best month as you can probably tell by the fact I've given up removing points. It's nice to read about John's 2000th day today. I just need to knuckle down and get stuck in for those few weeks.

JUN 27-28: An intersting weekend. Nowhere near active enough, plus I some bread which wans't a smart move. Sigh.

JUN 29: Boring, normal day :-S I'm just padding now til July!

JUN 30: I knew June was going to be difficult. I didn't realise how much! Being in Europe for 1/3 eating bread and having little access to healthy food was a chore. Aside from that, I confess a lack of application and committment. I have only myself to blame.

Count me in. May's going well, and hopefully June will only be better!

GOAL: Cutting
Comment: Second 100 Challenge

WORKOUT SCHEDULE (Will change mid-June)
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
(optional) extra cheat meal for reaching 5lb goal increments

STARTING STATS
WEIGHT: 175
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS: 10.75
HIPS: 38.75
THIGHS:
WAIST: (34.5@ Navel)

END STATS
WEIGHT: 167.2
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS: 10.75
HIPS: 38.125
THIGHS:
WAIST: (33.5@ Navel)

DAILY LOG (Each entry will be completed the day after, or at the end of the same day after all meals/workouts are completed.)
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June 01: Final day of last month's visitors - eating plan will resume on June 2. -1 point [99 points]
June 02: Perfect on Diet. Gym - Chest & Triceps - Basketball(B) (2-0-0). -0 points [99 points]
June 03: Perfect on Diet. Gym - Shoulders & Abs - Basketball(B) (5-0-0). -0 points [99 points]
June 04: Perfect on Diet. Gym - Off. -0 points [99 points]
June 05: Perfect on Diet. Gym - Back & Biceps - Basketball(3) (2-0-0). -0 points [99 points]
June 06: Perfect on Diet. Gym - Legs - Basketball(B) (8-0-0). -0 points [99 points]
June 07: Perfect on Diet. Gym - Off. -0 points [99 points]
Week 1 - Summary: 6/7 Days - Good start - since my friends have departed, I've been perfect on diet and exercise. [99 points]

June 08: Good on Diet - Cheat Meal. Gym - Off. -0 points [99 points]
June 09: Good on Diet - Cheat Meal (-1). Gym - Chest & Triceps - Basketball(B) (11-0-0). -1 point [98 points]
June 10: Perfect on Diet. Gym - Shoulders & Abs - Basketball(B) (12-0-0). -0 points [98 points]
June 11: Perfect on Diet. Gym - Off. -0 points [98 points]
June 12: Perfect on Diet. Gym - Back & Biceps - Basketball(3) (4-0-0). -0 points [98 points]
June 13: Perfect on Diet. Gym - Legs . -0 points [98 points]
June 14: Perfect on Diet. Gym - Off. -0 points [98 points]
Week 2 - Summary: 6/7 Days - Lost a point this week due to a friend bringing in some BBQ for lunch one day - he specifically stopped for it in Waco on his way back from Austin, TX. I couldn't turn it down, as it's both very good and very thoughtful. I limited my intake of the potatoes/cream corn - but the lean brisket was perfectly acceptable. [98 points]

June 15: Good on Diet - Cheat Meal (170lb goal). Gym - Basketball(B) (15-0-0). -0 points [98 points]
June 16: Perfect on Diet. Gym - Chest & Triceps - Basketball(B) (17-0-0). -0 points [98 points]
June 17: Perfect on Diet. Gym - Shoulders & Abs - Basketball(B) (21-0-0). -0 points [98 points]
June 18: Good on Diet - Cheat Meal (Weekly). Gym - Off. -0 points [98 points]
June 19: Perfect on Diet. Gym - Back & Biceps - Basketball(3) (7-0-0). -0 points [98 points]
June 20: Perfect on Diet. Gym - Legs - Basketball(2) (24-0-0). -0 points [98 points]
June 21: Bad on Diet - Cheat Meal (Unscheduled). Gym - Off. -1 points [97 points]
Week 3 - Summary: 6/7 Days - After 2 months of cutting, I decided I needed a weeked off of my diet. I have taken point away for Saturday, and will do the same for Sunday. I had a 7-point caliper measurement on Thursday - result of 20.7%BF. [97 points]

June 22: Bad on Diet - Cheat Meal (Unscheduled). Gym - Off. -1 points [96 points]
June 23: Perfect on Diet. Gym - Chest & Triceps - Basketball(B) (27-0-0). -0 points [96 points]
June 24: Perfect on Diet. Gym - Shoulders & Abs - Basketball(B) (30-0-0). -0 points [96 points]
June 25: Good on Diet - Cheat Meal (Weekly). Gym - Off. -0 points [96 points]
June 26: Perfect on Diet. Gym - Back & Biceps - Basketball(B) (33-0-0). -0 points [96 points]
June 27: Bad on Diet - Cheat Meal (Unscheduled). Gym - Legs - Basketball(2) (24-0-0). -1 points [95 points]
June 28: Bad on Diet - Cheat Meal (Unscheduled). Gym - Off. -1 points [94 points]
Week 4 - Summary: 4/7 Days - I kinda fell off the wagon this weekend. I think it was due to taking last weekend off - my body was just expecting it. I need to stop the weekend off-days and only do Wednesday lunch as a 'treat'. [94 points]

June 29: Bad on Diet - Cheat Meal (Unscheduled). Gym - Off. -1 points [93 points]
June 30: Perfect on Diet. Gym - Chest & Triceps. -0 points [93 points]
Week 5 - Summary: 1/2 Days - [93 points]
June - Summary: 23/30 Days - This month started very well - only minor infractions, and it ended a little sloppy. My biggest slips were the last two weekends - so, next month I will need to pay particular attention to how I handle weekends. The structure of going to work during the week keeps me consistent - I just need to find a way to carry that into the weekend. [93 points]

GOAL: Cutting


COMMENT: Lose 2lbs/week using the Zone diet, Crossfit, and karate training. Post in my blog (http://graduationday2.blogspot.com/) every day. I may or may not make a separate entry here every day - if not, I'll just link or repost the blog entry. Diet is based on June 1st weigh-in calculations - I left myself a little room if it feels too low, and if I don't progress I may adjust downward too.


WORKOUT SCHEDULE
Crossfit (http://www.crossfit.com) (3 days on/1 off)
Karate practice 3 or 4 hours every week


MEAL SCHEDULE
Zone diet, 15 blocks, one cheat meal per week. (Ideally three meals/two snacks)


STARTING STATS
WEIGHT: 208.8
BODY FAT: 44.0

WEEK 1 STATS
WEIGHT: 206.0
BODY FAT: 44.0

WEEK 2 STATS
WEIGHT: 201.2
BODY FAT: 43.5

WEEK 3 STATS
WEIGHT: 202.4
BODY FAT: 41.5

WEEK 4 STATS
WEIGHT: 197.6
BODY FAT: 42.5

END STATS
WEIGHT: 200.8
BODY FAT: 42.5

RESULTS: (95 pts) Lost precisely 2lbs/week as per my goal (both my starting and my final weights are the day after cheat meals, so while they're both inflated, they're inflated by the same amount, more or less.) Did not miss a workout, either karate or Crossfit. Did not miss a blog post or an update here. My only source of lost points was food, and on the whole I'm perfectly satisfied with my performance.

I'm not going to do the July challenge - I primarily wanted to do this one so I could have one really successful one on record, but it's pretty redundant since I'm doing daily blogging anyway, and the points don't really do anything for my motivation. I may come back to the 100 Challenge if I need a kick in the pants later, though. Thanks, John!

DAILY LOG

JUN 1: Crossfit workout done this morning - tomorrow is a rest day. I'll update every morning with the food and karate results for the previous day. (100 pts)

JUN 2: Food was on target yesterday (slept in, and I'm not going to try to pack blocks in when I sleep through a meal, but otherwise on time and target.) This morning was a rest day, so I slept in. (100 pts)

JUN 3: Food was fine yesterday, made it to karate, and did my Crossfit workout this morning. (100 pts)

JUN 4: Likewise on target, went to Karate, did Crossfit. I might have my cheat meal today. (100 pts)

JUN 5: Didn't end up having the cheat meal, did Karate, did Crossfit this morning. Tomorrow is a rest day for Crossfit. (100 pts)

JUN 6: Food was fine, went to Karate, loving the rest day. (100 pts)

JUN 7: Crossfit this morning plus an extra bonus trip to the pool to swim a few hundred yards. Had my cheat meal for lunch. (Karate is Mon-Thurs, so none for a couple of days.) (100 pts)

JUN 8: Crossfit done, yesterday's food was fine when the cheat meal is accounted for. Today will probably be a little short, but as I said above, I'm not going to pack in food when I sleep in - sleeping in is what the weekends are for! (100 pts)

JUN 9: Crossfit done, food was ok yesterday. I got a little bottle of limeade at the store, which gave me a headache, but I drank it in the right amounts with meals, so I'm not counting it as a cheat. Tonight I have karate, and tomorrow is a Crossfit rest day. (100 pts)

JUN 10: Missed breakfast yesterday - there is an excuse, but it's not a very good one, so taking a point off. Otherwise, did Crossfit and karate. (99 pts)

JUN 11: Crossfit this morning, karate last night. Cheat meal yesterday, so I have to be good the rest of the week. (99 pts)

JUN 12: Crossfit done, karate done. I need to be more careful with my electrolyte balance, I think - I got dizzy at karate yesterday. It's very hot and the dojo is not air-conditioned - I think I'm going to pick up some gatorade or something similar and not count it as anything in particular, if I feel like I need it. (99 pts)

JUN 13: Karate done last night. I'm switching out tomorrow's rest day for today's workout, as I'm running a 5k tomorrow and the workout today was mostly running. Works out very nicely, actually. I did have some (low-carb) gatorade yesterday, and it helped quite a bit. (99 pts)

JUN 14: Ran the 5k this morning and did half an hour of karate for a special class. Food was fine yesterday. (99 pts)

JUN 15: Crossfit this morning, I'm using today as kind of a "carb refeed" day because I just feel completely drained. Note - the week 2 results are not as drastic as they seem, because both of the previous weights were the day after cheat meals. I'm actually right about on schedule overall. (99 pts)

JUN 16: Crossfit done, have karate tonight. Yesterday's food was a mess, but a more-or-less deliberate mess. I feel much more normal this morning - I think the extra carbs were necessary. (99 pts)

JUN 17: Crossfit done, karate done. Food has been fine. (99 pts)

JUN 18: Crossfit rest day, karate done, food on target. (99 pts)

JUN 19: Crossfit done, karate done, food on target. I'm actually - technically - already below my goal weight, although as noted above, my starting weight is a pound or two high. (99 pts)

JUN 20: Crossfit done, karate done, food correct. (99 pts)

JUN 21: Crossfit done, had my cheat meal for lunch yesterday, and then an actual, cheating-for-real cheat meal for dinner. Point off for that. (98 pts)

JUN 22: Rest day, food yesterday was ok. Still holding some water, but my bodyfat is quite low this morning. (98 pts)

JUN 23: Crossfit done, food was fine yesterday. Back to karate tonight. (98 pts)

JUN 24: Crossfit done, karate done, food was fine. (98 pts)

JUN 25: Crossfit done, karate done, food ok. (98 pts)

JUN 26: CF rest day, karate done, food was excellent. (98 pts)

JUN 27: Crossfit done, karate done. I missed my afternoon snack yesterday - no excuse. (97 pts)

JUN 28: Crossfit done, yesterday I had my cheat meal. Today I hung drywall for eight hours. Pizza and beer! Although, to be fair, not much of either, so only one point off. (96 pts)

JUL 29: Crossfit done, dinner was fine yesterday, and I took the point off for everything else already. Putting up the week 4 numbers, but will add in the end-of-June numbers tomorrow. (96 pts)

JUL 30: Crossfit rest day. Spent another six hours hanging drywall yesterday, didn't eat too badly but had a few drinks afterwards with the crew. -1 for that. It occurs to me that I really need to post my final numbers tomorrow. (95 points)

GOAL: Cutting


COMMENT: I want to continue reducing my bodyfat from 235 to my initial goal of 15%.


WORKOUT SCHEDULE
Monday: Brisk Walking, 45 mins; Weight training: Shoulders, Triceps, Abs
Tuesday: Brisk Walking, 45 mins; Weight training: Back, Rear Delts, Traps, Shoulder Roataters
Wednesday: Brisk Walking, 45 mins; Stationary Bike 12Km
Thursday: Brisk Walking, 45 mins; Weight training: Chest, Biceps, Forearms
Friday: Brisk Walking, 45 mins; Weight training: Hams, Quads, Calves
Saturday Brisk Walking, 45 mins; Stationary Bike 12Km
Sunday: Brisk Walking, 45 mins


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


STARTING STATS
WEIGHT: 182 pounds
BODY FAT: 21%
ARMS: 13.5"
CALVES: 14.5"
CHEST: 37"
FOREARMS: 9"
HIPS: 40"
THIGHS: 26"
WAIST: 37"


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


DAILY LOG

Pre-Start Entry: I'm not doing too badly on this new cut having lost 6 lbs in the frst 2 weeks. Looking to slow it down to 2lbs a week now.

One thing I still struggle with is drinking Coke. I drunk loads of this for years and am still struggling to get off it, so I will be taknig points off if I have any other than with my cheat meal on Saturday.

Goals for this month: Get as much cardio in as I can. Do cardio daily. It's been well over a year since I last worked out, so it'll be an uphill battle.

Starting weight: 146.00 lbs

6/1/08 - 30 minutes bike.

No work or posting done. At least I ate on target. - 14 points. I should have done better.

6/9/08 - 40 minutes bike.

I'm in :)

GOAL: Cutting to 173lb

COMMENT: I want to reduce my body fat to 8% by the end of July.

NOTE: wow. reached my goal of going from 183lb to 173lb 6 days early. :)

WORKOUT SCHEDULE
Monday: Elliptical, 45 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Tuesday: Elliptical, 45 mins (aerobic, fasted) (AM)
Wednesday: Weight training: back & biceps (PM)
Thursday: Elliptical, 45 mins (aerobic, fasted) (AM)
Friday: Weight training: delts & traps (PM)
Saturday Elliptical, 45 mins (aerobic, fasted) (AM); Weight training: legs (PM)
Sunday: Rest


MEAL SCHEDULE
Four-Six meals per day (every three hours), one cheat meal per week (if I choose; most likely not)


STARTING STATS
WEIGHT: 186.6lb
BODY FAT: 13.8%
ARMS: 15.0"
CALVES:15.25"
CHEST: 39"
SHOULDERS: 44.5"
FOREARMS: 11"
HIPS: 39"
THIGHS: 23"
WAIST: 35"


END STATS
WEIGHT: 172.8lb
BODY FAT: 11%
ARMS: 14.5"
CALVES: 14.5"
CHEST: 38"
FOREARMS: 10.5"
HIPS: 39"
THIGHS: 22"
WAIST: 32.5"


DAILY LOG (Note: Each entry should be completed the day after, or at the end of the same day after all meals/workouts are completed. Please be sure to keep a running total of your points, as shown below.)

JUN 1: Rest day, ate all meals [100 pts]
JUN 2: Completed cardio and workout, ate all meals. [100 pts]
JUN 3: Completed cardio, ate all meals [100 pts]
JUN 4: Completed cardio and workout, ate all meals. (did cardio after workout instead) [100 pts]
JUN 5: Completed cardio, ate all meals [100 pts]
JUN 6: Completed cardio and workout, ate all meals. [100 pts]
JUN 7: Completed cardio, ate all meals [100 pts]
JUN 8: Rest day, ate all meals [100 pts]
JUN 9: Completed cardio and workout, ate all meals. [100 pts]
JUN 10: Completed cardio, ate all meals. [100 pts]
JUN 11: Missed cardio, ate all meals. -1 [99 pts]
JUN 12: Completed cardio, ate all meals. [99 pts]
JUN 13: Missed cardio. Completed worked. Unscheduled cheat meal -2 Hey - it was graduation :)[97 pts]
JUN 14: Completed cardio, grad party=beer and chinese food, but planned :) [97 pts]
JUN 15: Rest day, Had pizza for dinner -1 [96 pts]
JUN 16: Completed cardio and workout. Ate all meals [96 pts]
JUN 17: Completed cardio. Ate all meals [96 pts]
JUN 18: Completed cardio and workout, ate all meals. [96 pts]
JUN 19: Completed cardio. Ate all meals [96 pts]
JUN 20: Completed cardio and workout, ate all meals. [96 pts]
JUN 21: Completed cardio. Ate all meals [96 pts]
JUN 22: Rest day, ate all meals [96 pts]
JUN 23: Completed cardio and workout. Ate all meals [96 pts]
JUN 24: Completed cardio. Ate all meals [96 pts]
JUN 25: Completed cardio and workout. Ate all meals. Had a planned cheat meal[96 pts]
JUN 26: Completed cardio. Ate all meals [96 pts]
JUN 27: Completed cardio and workout. Ate all meals [96 pts]
JUN 28: Completed cardio. Ate all meals but had an unplanned cheat meal -1 [95 pts]
JUN 29: Rest day, ate all meals [95 pts]
JUN 30: Completed cardio and workout. Ate all meals [95 pts]

JUNE GOALS: CUTTING. Lose 3-4" in waist area. BF% (tape) below 19%.

COMMENT: Over the last 20+ months I have lost 105 lbs. I am now trying to focus on burning fat and preserving muscle. I want my BF% to go down.

WORKOUT SCHEDULE
Monday: Chest, 15 min HIIT
Tuesday: 30 min LISS/Crossfit
Wednesday: Back/Biceps, 15 HIIT
Thursday: 30 min LISS/Crossfit
Friday: Rest
Saturday: Shoulders/Triceps, 25 min HIIT
Sunday: 30-45 min Fasted LISS
(For now, I am not dedicating a day to legs, due to hip injury.)

MEAL SCHEDULE
Six meals per day, no cheats Mon-Thurs. Fri & Saturday one cheat meal each day. 1 dessert per weekend. Some "cheating" will occur due to vacation from 6/19-6/22, since I will NOT have access to my normal food.

STARTING STATS
WEIGHT: 199
WAIST/ABDOMEN: 42.75"
HIPS: 41.5

END STATS
WEIGHT: 203
WAIST: 40
HIPS:40.25

DAILY LOG

JUN 1: Completed workout, ate all meals. However, I had an unscheduled snack at night. [99 points]

JUN 2: Completed workout, ate all meals. However, I had a snack last night that I usually save for the weekend. I should be perfect the rest of the week. [98 points]

JUN 3: Workout & diet were perfect. [98 points]

JUN 4: Workout & diet were perfect. [98 points]

JUN 5: Workout and diet were perfect. [98 points]

JUN 6: Planned day off from working out. Meals were good. 1 planned cheat meal. [98 points]

JUN 7: Workout was great. Food choices were as planned. [98 points]

JUN 8: Workout was great. Food choices were as planned. [98 points]

JUN 9: Workout was great. Food choices were as planned. For some reason all of a sudden I am feeling flat/bloated/fat. [98 points]

JUN 10: Workout was great. Food choices were as planned. [98 points]

JUN 11: Workout was great. Food choices were as planned. Still feeling flat/bloated/fat.[98 points]

JUN 12: Workout was great. Food choices were as planned. Still feeling flat/bloated/fat.[98 points]

JUN 13: Day off as planned. BF% went for the week for some reason. I had some unplanned trail mix at night. -1 point for today. [97 points]

JUN 14: Workout was very good. Most of my meals were spot on. I started creatine loading yesterday. I had a late night granola bar and a bite of a brownie. [96 points]

JUN 15: Workout was good. Most of the day I was right on with my meals, except it was Father's day, so I had a SLIVER of cake and some non-sugarless Jell-O wedges. [95 points]

JUN 16: Workout was awesome. I seemed to have pulled a muscle or somthing in neck/shoulder area, but not sure from what. Meals went as planned. [95 points]

JUN 17: Workout was awesome. Diet was great right up to the point of dessert, after dinner. I had a scoop of Frozen Custard. It was good though. [94 points]

JUN 18: Workout was awesome. [94 points]

JUN 19-22: I was on vacation. Workouts were missed and meal plans were not strictly followed. I am taking off 6 points for each day. [70 points]

JUN 23: Workout and meals were great. Feels good to be back on track. [70 points]

JUN 24: Workout and meals were great. [70 points]

JUN 25: Workout and meals went as planned. [70 points]

JUN 26: Workout and meals went as planned, except I had a 100 calorie reese's pack at night (bad). [69 points]

JUN 27: Yesterday was my day off and I was able to stick to it. ;-) [69 points]

JUN 28: Hmmm, I guess I forgot to login my update from Saturday. I swear I did it. Oh well, -1 for that. Meals and workouts went great. [68 points]

JUN 29: Workout was great. However, I my meals did not do so well. I had a slice of Portillo's chocolate cake and some french fries. I guess the fries could be my cheat meal of the weekend, but I also had too many nuts yesterday. For some reason, no matter what I ate, I was still hungry. [67 points]

JUN 30: Workout and meals went as planned. [67 points]

Exactly 3 years ago on June 1st, I started my weight loss after spending a few weeks reading a bunch on JSF. I was inspired and went from 217lbs to 179lbs in a couple of months. Since then, I've had a generally healthy lifestyle, run NYC marathon, gotten married, and had a blast. Over these years, I've found a good balance on maintaining my weight on a day-to-day basis, but every time there was something special going on (vacation, holiday, business travel, etc), I'd gain a few pounds that I haven't lost. Right now, I'm around 188-190, and when I read about the challenge, I figured it'd be an excellent way to celebrate my 3rd year anniversary of appreciating exercise and caring about what I eat.

I'll post my details before 6/1! :tucool:

GOAL: Cutting


COMMENT: I want to reduce my body fat to 15%.


WORKOUT SCHEDULE
Monday: Off
Tuesday: Lower body
Wednesday: Off
Thursday: Upper Body, 30 minute cardio (elliptical)
Friday: Not sure yet
Saturday: Off
Sunday: Cardio day or bike ride 30km's min.

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


STARTING STATS
WEIGHT: 170 pounds
BODY FAT: 20%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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.)

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

Okay, after my debacle in October's 100-pt challenge, let's try this again. I have nothing on my June calendar that should interfere with my goals.

GOAL: Cutting

COMMENT: I want to reduce my weight to ~148 lbs (around ~13.5% bf) by the end of the month. I'd rather hit the bf% than the weight if I end up recomping more than just fat loss.

WORKOUT SCHEDULE
Mornings: Walk 4.4 km in ~40 min (fasted LISS) 6+ days/week.
Evenings: Alternating weights with 20-min running / heavy biking 6 days per week, one day free.
NOTE: Play is allowed with the day of evening exercise so long as in a 7-day period I have 3 days of weights and 3 of running.

MEAL SCHEDULE
Five meals per day. 1 cheat meal a week is allowed unless a specific, pre-determined goal is reached (in which case I have a planned "reward"), of which I have three possible ones this month:

Increase biceps to 12.5".
Get below 15% bf and 155 lbs. <-- most likely
Be able to jog for a full 15-straight minutes (yes, I lack stamina).


CALORIC GOAL
~1600 calories per day (~±100) averaged over 1 week (excluding any cheats from above goals). ≤25% from fat, ≤40% from carbohydrates, and ≥35% of calories from protein.

NOTE: Based upon some feedback, my caloric goal changed starting with Week 2 to 2100 calories with the same macros. Since I still have a set goal to meet, I'm not going to bow out of this or anything, just go based on this new caloric goal.


START STATS
Weight: 159.5 lbs
Body Fat: 17.3%
Biceps: ~12"
Forearms: ~9.625"
Chest: 37.25"
Waist: 33.625"
Hips: 39.125"
Quads: ~19.75"
Calves: 14.875" Left, 15.25" Right

END STATS
Weight: 159.7 lbs
Body Fat: 16.4%
Biceps: ~12"
Forearms: ~9.625"
Chest: 37.5"
Waist: 33.25"
Hips: 38.5"
Thighs: ~19.875"
Calves: 15" Left, 15.5" Right


DAILY LOG

June 1: Didn't miss a scheduled meal, just put them a little later and compressed the time between. Did my morning walk. Used my unrecorded week's cheat today. -0 (100 pts)

June 2: Couldn't walk this morning because I had to take my car in early. So there goes my freebee for the week. -0 (100 pts)

June 3: Didn't run this evening because it kept raining every 5 minutes. -1 (99 pts)

June 4: Cold and wet and raining this morning - didn't walk. -1 (98 pts)

June 5: Incredible. I got dressed right, I had my headphones on, my key in hand, and then I looked out the window - it was raining. So no walk, but it stopped in time for me to run. -1 (97 pts)

June 6: Walked, weights, and ate right. -0 (97 pts)

June 7: Walked, ran, and ate right. -0 (97 pts)

-- New Week --

June 8: Walked and ate right. -0 (97 pts)

June 9: Did weights and ate right. Because I had procrastinated forever on finishing a presentation and because I couldn't fall asleep last night, I didn't have time to walk this morning, so that's my one freebee this week. -0 (97 pts)

June 10: I barely had time to walk this morning. I ate right, but I also did not run. I didn't run because it was around 90° and didn't cool off to 70° until after it was dark. -1 (96 pts)

June 11: Walked, weights, ate right. Oh, and I took my cheat meal today. -0 (96 pts)

June 12: I need to get this whole sleeping thing squared away. A late bedtime and a need to again do this friggin' presentation resulted in me not having time for my morning walk. But I ran and ate right. -1 (95 pts)

June 13: Getting better with sleep, rolling back the clock 2 hrs. Still not enough to have time to walk given a meeting I had and this planetarium presentation ... but did weights and ate right ... barely. -1 (94 pts)

June 14: I had no desire to walk this morning, so I thought I'd take a short bike ride as a substitute, like, 10 minutes. Well, half an hour later, I looked at the time ... ended up biking for 40 minutes, which was the length I was supposed to walk, so there we go. Ate right. Now for the running, it was another day where it was just too bloody hot until well after the sun set. I biked for another 20 minutes, but it's hard for me to justify subbing that for running. -1 (93 pts)

-- New Week --

June 15: Biked again and ate right. -0 (93 pts)

June 16: Took today as my cheat meal and as my day off from walking. Probably shouldn't do both at once, but oh well. Still did weights and otherwise ate within my plan. -0 (93 pts)

June 17: Actually got up before 9:00 today. I walked, ate right, but it was still near 90° soon before sunset. So I biked for about 25 minutes instead of running. -0 (93 pts)

June 18: When I got up at 9 today, it was well over 80°. Didn't walk, but did weights and ate right. -1 (92 pts)

June 19: Biked, ran, ate right. -0 (92 pts)

June 20: Weights, ate right. -1 (91 pts)

June 21: Didn't update today because I was incredibly busy helping someone move (heavy lifting for about 5 hours). I'm counting that as my walking exercise, but I didn't run because as soon as I got back I crashed. Didn't eat right because they fed us pizza. So that's minus a few points for today. -3 (88 pts)

-- New Week --

June 22: Ate right but didn't walk since I was still exhausted from the previous day. -1 (87 pts)

June 23: Ate right, lifted weights, didn't walk, but I'll take it as my freebee. -0 (87 pts)

June 24: Ate right, ran, didn't walk. -1 (86 pts)

June 25: Ate right, but that's it. Still issues with correcting my sleep schedule - couldn't fall asleep until 4 AM - and didn't have time to walk, and I stayed in to work on a different project so didn't make it to the gym. Sigh. -2 (84 pts)

June 26: I had a potluck dinner at my place today and spent the entire time getting ready. Didn't eat right, walk, nor run ... nor update. -4 (80 pts)

June 27: Today was spent on recovery from Thursday. -4 (76 pts)

June 28: And today was a baby shower. But at least I updated. -3 (73 pts)

-- New Week --

June 29: I was good today. :) -0 (73 pts)

June 30: And today. :) -0 (73 pts)

GOALS:
I want to lose 30 pounds of fat over the next few months, and get into a routine where I exercise every day, either at home or at the gym near my work. I also want to start adding muscle, so I can ultimately be lean and muscular (sub 10% body fat) I need to drop 5 inches from my waist.

COMMENT:
I haven't exercised in two months, and I've been very lax with my diet. What a lame move! This summer, I'm going to change that, and spend the next 120 days on a fit-o-rama. Of course, I plan to continue after the 120 days, but I want to hit it hard over the next 16 weeks.

WORKOUT SCHEDULE - Note, this will change after I join the gym.
Monday: Stationary bike, 35 mins (aerobic, fasted) (AM); Weight training: shoulders & traps (PM)
Tuesday: Swimming, 1 Hour (PM)
Wednesday: Stationary bike, 35 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Thursday: Stationary bike, 35 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
Friday: Stationary bike, 35 mins (aerobic, fasted) (AM);
Saturday Stationary bike, 35 mins (aerobic, fasted) (AM);
Sunday: Stationary bike, 35 mins (aerobic, fasted) (AM); Weight training: legs (PM)

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


STARTING STATS
WEIGHT: 192.5
BODY FAT: ?
ARMS: 13.5"
CALVES: 16.5"
CHEST: 39"
FOREARMS: 11"
HIPS: 41.5"
THIGHS: 25"
WAIST: 37.25"

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

DAILY LOG
June 1: I biked for 37.5 minutes today. I'm so, so, so, so sore in my arm / back area. I went to the gym on Thursday with a friend who is pretty fit, and I tried to keep up with him. Now I can barely extend my arms! It was worse yesterday, and I'm sure it will go away, but that's what not exercising for two months does to you. I ate all good food today, and will continue that trend all week.
-0 points [100 points]

June 2: I didn't have time to bike today, I was out the door early and only arrived home at 3:00 a.m. -1 point for that, but I did eat healthy all day - I even sought out a protein bar when I was going to be at a screening and couldn't bring real food in with me.
-1 point [99 points]

June 3: I ate healthy today and did 37.5 minutes on the bike. I need to tighten up my eating though - to see the results I'm looking for I'm going to need to measure out all the portions and stick to a 100% eating plan. I might not be able to fully plan that until the weekend, but for now I'm still eating healthy.
-0 points [99 points]

June 4: I trained at a boxing gym today, and it was tough. It was a combination of weights and cardio, and it left me hurting. I might go back next week, I'm trying to decide between three gyms that are central to my office. Ate on target, more of the same planned for tomorrow.
-0 points [99 points]

June 5:
Today wasn't good for fitness, I didn't exercise because I was up until 5:00 a.m. preparing a grant application.
-1 point [98 points]

June 6:
I ate poorly tonight (more pasta!) -1 and did not exercise -1.
-2 points [96 points]

June 7:
I ate well today, but didn't exercise -1
-1 point [95 points]

June 8: I ate some chocolate almonds today! Argh! -1 point for that. I also didn't exercise, so -1. Time to pull it together.
-2 points [93 points]

June 9: I exercised at the gym today, chest and triceps. It went well, though I stuck to the machines since I didn't want to haul out the free weights quite yet. I'll get there though! I ate some pizza tonight, so -1 point for that.
-1 point [92 points]

June 10: I was back at the gym today, I did 50 minutes on the elliptical machine. It was a pretty easy workout, and I enjoyed that machine, a nice change from biking. That gym near my work is a really good thing.
-0 points [92 points]

June 11: I did another boxing workout today, which was excellent. Back at the gym tomorrow.
-0 points [92 points]

I'm in. Goal is to do better than I did in May...

GOAL: Maintenance

COMMENT: My work situation is still affecting my training. My work involves a lot of travel that is really affecting my training.

I havent kept track of diet and I havent updated this site the whole month, so I am going to leave the points out and just record my activity level.


WORKOUT SCHEDULE


Day1 Chest
Day2 Back
Day3 Legs
Day4 Shoulders
Day5 Arms
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.

SITE UPDATE:
N/A.

STARTING STATS 01/06/2008
N/A


1-Jun-08 Chest and Step
2-Jun-08 Back and Attack
3-Jun-08 Legs and Jam
4-Jun-08 Shoulders and Attack
5-Jun-08 Arms and Jam
6-Jun-08 Rest
7-Jun-08 Step, attack, balance, step
8-Jun-08 Chest and step
9-Jun-08 Back and Attack
10-Jun-08 Legs and Jam
11-Jun-08 Shoulders and Attack
12-Jun-08 Arms and Jam, 50 min step
13-Jun-08 Rest
14-Jun-08 Step, attack
15-Jun-08 Chest and step
16-Jun-08 Back and Attack
17-Jun-08 Legs and Jam
18-Jun-08 Shoulders and Attack, 35 min run
19-Jun-08 Arms and Jam, 35 min run, 50 min step
20-Jun-08 Rest
21-Jun-08 Step, attack, balance, attack, Jam
22-Jun-08 Chest and step
23-Jun-08 Back and Attack
24-Jun-08 Shoulder and Jam
25-Jun-08 Arms and Attack
26-Jun-08 Legs and Jam
27-Jun-08 Rest
28-Jun-08 Attack, chest
29-Jun-08 Sick have a cold no training
30-Jun-08 Back, sick no training

OK. Count me in. I need it more than most.

GOAL: Cutting

COMMENT: I want to lose 10 pounds in June.

WORKOUT SCHEDULE
Monday: Treadmill, 45 mins: Weight training: chest & triceps
Tuesday: Treadmill, 45 mins;Weight training: back & biceps
Wednesday: Treadmill, 45 mins; no weights (Softball Game)
Thursday: Treadmill, 45 mins; Weight training: chest & triceps
Friday: Treadmill, 45 mins; Weight training: back & biceps
Saturday: Treadmill, 45 mins; Weight training: no weights
Sunday: Treadmill, 45 mins: no weights

Note: Due to a knee injury, I will not be doing ANY leg work in June.

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

STARTING STATS
WEIGHT: 193 pounds

END STATS (Goal = 183 pounds)
WEIGHT:

:DGOAL: Cutting


COMMENT: Reduce my body fat to 11% (Not necessarily this month; this is my ultimate goal. Progress towards this goal will suffice for the month of June)


WORKOUT SCHEDULE
Monday: 20 Minutes HIIT (Outdoor Track or Stadium Stairs; Stat. Bike/Elliptical in bad weather)
Tuesday: Weight Training: Biceps, Back, Lats; Racquetball (Optional)
Wednesday: 20 Minutes HIIT (Track or Stadium Stairs; Stat. Bike/Elliptical in bad weather)
Thursday: Weight Training: Chest, Tris, Delts; Racquetball (Optional)
Friday: 20 Minutes HIIT (Track or Stadium Stairs; Stat. Bike/Elliptical in bad weather)
Saturday: Weight Training: Legs; Racquetball (Optional)
Sunday: Rest Day (Sometimes Saturday will be Rest Day, and I'll do Legs and HIIT on Sunday)

MEAL SCHEDULE
Five/Six meals per day, one cheat meal per week. ~2000 Cals on HIIT Days, ~2400 Cals on Weight Days


STARTING STATS
WEIGHT: 164 lbs.
BODY FAT: 17.5%
ARMS: 13.5"
CALVES: 15"
CHEST: 38"
FOREARMS: 11 "
HIPS: 38.25"
THIGHS: 21.5"
WAIST: 33.5"


END STATS
WEIGHT: 160
BODY FAT: 15.5%
ARMS: 13.5"
CALVES: 14.5
CHEST: 40"
FOREARMS: 10.7
HIPS: 37.5"
THIGHS: 21.5
WAIST: 32"


DAILY LOG:
JUNE 1: Slept in by an hour and missed my first meal. My off-day, and cheat meal (Skyline Chilli...w00t). I plan on this being my only missed point for a while. -1 pt. [99 PTS]
JUNE 2: Ate clean, did 20 minutes HIIT on the track. 84 Degrees in Cinci Today. I was POURING sweat. =0D -0 pts. [99 PTS]
JUNE 3: Ate clean, good weights workout, GREAT hour or so of racquetball. Probably too much cardio, but I was way too much fun to stop. -0pts. [99PTS]
JUNE 4: Ate clean. Had an Advanced Modern Dance class this morning, which had my heart going for 50 minutes. This satisfied my Cardio requirement for the day. Way sore in my legs from all the racquetball yesterday, and in my shoulders from changing up my row yesterday. We'll see how i do on my chest/tris/shoulders in tomorrow's workout. -0PTS. [99PTS]
JUNE 5: Ate clean. Great work-out today. I was feeling exhausted most of the day due to staying up too late (damn caffein keeping me up), and took a nap right before my work-out. It was all I could do to get myself to the gym, but once I was there, I had a wonderful chest/tris/delts workout. As I've been doing the same thing for the past three weeks, I changed it up today, and it was great to see gains in what I was able to lift using old exercises. I feel healthy and clean, and clothes that used to be tight are feeling pretty baggy. I'm enjoying this very much. NOTE: I'm changing my plan. I had orignally assigned myself 13 Minutes of HIIT after each lifting session (based on John's workout logs for his first big cut). After receiving some advice on these boards that I may be over-doing the cardio, I'm adjusting my plan thusly: I'll keep doing cardio every other day, but only doing cardio on weight days if I can get someone to play racquetball with. I'm adjusting calories accordingly, so I'll be eating less when I cut out the cardio. Today was around 1850 cals (40/35/25), which is right on target. Thanks to everyone who's given me advice on these boards; I'm so pleased with my progress thusfar and cant' wait to see where I'm at by the end of this challenge. -0 Pts. [99 pts]
JUNE 6: Last day of the school year today (I know...UC has a crazy schedule). Had my cheat meal today at Thai Express, a little hut just off campus that makes incredible Thai food. When you order, they ask you how spicy you want the food on a scale of 1-10. I started eating there last year getting a 7, and have jumped up to a 17. Yep...17 out of 10. I like it hot haha. Anywho...because of the timing of my day, I also chose to make today my rest day. I'll do cardio Saturday and my Legs workout Sunday. If I miss either of those I'll take a point off, but I don't plan on it. -0 pts. [99 PTS]
JUNE 7: Racquetball is so much fun......I really can't get enough of it. Such a great way to trick yourself into doing cardio; an hour just flies past without even noticing it. Back to my log: I played racquetball for my cardio today, and am cooking my sixth mean right now. All I could do not to cheat late last night when a bunch of friends went to a diner, but I ordered healthy and stayed within my caloric/macro goals. A burger would have tasted great, but my new body will look better :bb:. -0 Points. [99 PTS]
JUNE 8: Bad day for me. Missed my work-out and had an unscheduled cheat meal: a New York Strip on the grill. No excuses, it was just easier to have fun with my friends than to have my sixth meal clean and go to the gym late. I'd like to promise it won't happen again, but all I can do is try my hardest. -2 pts. [97 pts]
JUNE 9: Great game of racquetball in the morning; I played for a little over an hour. Ate all my meals clean. Glad to see myself back on target after yesterday's shoddy performance.-0 pts [97 PTS]
JUNE 10: Legs work out to make up for my miss on Sunday. I'm making this a permanent switch; I'm much more likely to miss my weekend lift if its something as 'boring' as legs, even though I know how valuable legs day is for fat burning. I'm much less likely to skip a back/biceps day, so hopefully I'll have no missed points the rest of the month. Ate 6 meals clean. -0pts [97 PTS]
JUNE 11: No racquetball partner today, so ran HIIT around my school's track. Ate clean. Also, my first tub of creatine came today, so I'll be reporting back with any new/improved results that show up! -0 pts [97 PTS]
JUNE 12: Great Chest/tri/shoulders work out, and great cheat meal. A Philly Cheesteak from Penn Station. Yummm. -0 Pts. [97 PTS]
JUNE 13: Played a little over 2 hours of racquetball. I think it'll be my last time for a while though.....my partner destroyed his racquet banging it against the wall whenever I'd win a point. I guess its back to running circles around a track for a while haha. Ate all my meals clean. -0 Pts. [97 PTS]
JUNE 14: Well...I did a great bicep/back/lats day, and 2 great games of Raquetball...BUT....I had ONE HELL of an unplanned cheat meal. Opening of a new restaurant, serving high class soul food (oxymoron, right?). So the waiter brings an appetizer sample, including Fried Chicken Livers. I order Bourbon Glazed Duck Breast with Candied Yams. My parents got desert and I nibbled. I wouldn't be surprised if it was a 2000 calorie meal at least. This is definitely a meal worth more than one point, so I'll take off two. I'd feel more guilty, if at the gym I hadn't weighed myself. In August, I weighed 195 on that very scale. That was the last time I had been at this gym on that scale, and now I weighed 159. I'd say I deserve a massive cheat meal after that. Now my mom's making a massive pork tenderloin for father's day......I'll have to be careful. Wish me luck! -2 Pts [95 PTS]
JUNE 15: Off day, ate clean. -0 Pts. [95 PTS]
JUNE 16: Did HIIT running around my suburban neighborhood. Neighbors must have thought I was crazy....all out sprinting then lightly jogging in repetition; I bet they've never heard of HIIT in their lives. Ate clean, despite a plate of Mom-Made brownies staring me in the face all day. That was rough. -0 pts though. [95 PTS]
JUNE 17: GREAT leg workout. And by that I mean legs are KILLING me right now. Treated myself to my cheat meal early this week: A burger made by a friend's dad. Delicious. -0 Pts. [95 PTS]
JUNE 18: Did Racquetball in the morning, fasted this time. I still won, but I won't be doing fasted racquetball again any time soon. Ate clean the rest of the day. I still feel like a wimp ordering chicken instead of a burger when I go out to eat.....But I feel great, so its worth it. -0 Pts. [95 PTS]
JUNE 19: Great Chest/Tri/Shoulders workout in the morning, then packed to drive back to Cincy. Then drove six hours, and while getting OFF the highway (That is, i made it all the way to cincinnati, AND THEN) my tires started spinning on some gravel and there was a big collision with a cement guard rail. No one hurt, mine was the only car involved. My neck's a little sore this morning, but that's about it. I'll still do some sort of cardio later, and luckily tomorrow's my off day. Well, needless to say I lost my appetite and didn't eat my sixth meal. -1 friggin point. [94 PTS]
JUNE 20: Spent most of the day going from tow yard to auto-body shop and back again, in between making phone calls to various secretary of state's offices, and I only had four meals. My plan calls for 5-6 meals a day, so I'll take off on point. Great couple games of racquetball though. -1 pt. [93 PTS]
JUNE 21: Off day from the gym. I'm really starting to hate off days...they make me feel bloated and disgusting. I understand that they're important, but now that I have a nice routine, I'd just rather exercise every day. Anyway, I ate clean. -0 Pts. [94 PTS]
JUNE 22: Excellent Bicep/Back workout today. I'm pleased with my strength gains; I no longer have to be incredibly embarrassed about the weight I'm stacking while the Incredible Hulk lifts up the whole rack of weights beside me. Now I only have to be a little embarrassed:D. Ate clean as well. -0 Pts [94 PTS]
JUNE 23: Attempted a weights circuit instead of running HIIT around the track, and lemme tell ya, its intense. Empty Olympic Bar: 15 Curls, 15 OH Presses, 15 Squats, 15 Lunges EACH Leg, 15 Push-ups, 15 Mountain Climbers EACH side, rest a minute, repeat 2x. I modified to 10 reps instead of 15 about half way through, and decided to do some running in place of the third cycle. Talk about getting your heart pumping quickly. Ate clean. -0 Pts. [94 PTS]
JUNE 24: Moved Chest/Tri/Shoulder workout to today because legs were too sore. I'll make up legs tomorrow. Good workout, ate clean. -0 Pts. [94 PTS]
JUNE 25: Woke up at 9:00am, as I've been doing all summer, with the intent of being super-productive. Instead, I played Metal Gear Solid with my friend. The next thing I knew, it was 3:00 pm. Somehow, however, I still managed to have all my meals at the right times, and a wonderfully exhausting HIIT workout in the late afternoon. -0 Pts. [94 PTS]
JUNE 26: My legs finally felt better today, so I awarded them with an intense Leg workout. Can't wait to see how they feel tomorrow hehe. Ate clean. -0 Pts. [94 PTS]
JUNE 27: Took an off day from the gym today; I'll do HIIT tomorrow. Missed one meal while in court because of the accident. Took way longer than I thought it would. -1 Pt. [93 PTS]
JUNE 28: It still amazes me how much 15 minutes of HIIT takes it out of me far more than an hour of LISS ever could. Did HIIT, ate a cheat meal: Home made bacon cheeseburger. Probably way more than a cheat meal should be, but I'm still making progress, so I don't feel that bad. -0 Pts. [93 PTS]
JUNE 29: Satisfying Bicep/Back workout this afternoon, and ate clean. Went to the movies at night, didn't get popcorn, but hte person in the row in front of me did. It smelled AMAZING, but I resisted. In other news, "WALL-E" the new Pixar movie, is absolutely fantastic. -0 pts. [93 PTS]
JUNE 30: Despite what I'll tell myself in the half hour after the workout, I really really like HIIT. Did a full 20 minutes HIIT today, and ate very clean. Its so nice to feel clean and healthy; I can't wait to see how I feel after a few more months of this lifestyle. People have started commenting (positively) on my changing physique, which is a nice sign that my progress isn't all in my head. -0 Pts. [93 PTS]

Summary: I was down to 158 mid-month, then started taking Creatine, so I jumped back up to the weight i started at (but not the BF%, obviously). I then came back down to 160, so I'm quite satisfied. My calipers now tell me I have about 15.5% body fat (down from 17.5), and an online calculator that estimates based on MyoTape measurements tells me I'm at 12.5, when it had earlier estimated 14.5. I'm pretty sure the 15.5 is more accurate, but both show progress, which is great. I've lost an inch and a half around my waist, and 3/4 of an inch around my hips. The rest of my measurements remained pretty consistent. All in all, I'm very satisfied with how my first cut is going, and can't wait to see how I clock in at the end of July.

GOAL: Burn as much fat as I can till my July 4 birthday. This will complete 18 months of fat burning effort, plan to reach 175, for a total loss of 125 pounds over that time period.

COMMENT: Failure is not an option, stay outside of comfort zone.

WORKOUT SCHEDULE
Monday: YMCA Spin class, 1hr
Tuesday: TNT Resistance training, w/Tabata, 1hr
Wednesday: YMCA Spin class, 1hr
Thursday: TNT Resistance training, w/Tabata, 1hr
Friday: TNT Resistance training, w/Tabata, 1hr
Saturday YMCA Spin class, 1hr
Sunday: TNT Resistance training, w/Tabata, 1hr
(free day, every other week)

MEAL SCHEDULE
Six meals per day, two G&T drinks on the weekend.

STARTING STATS
WEIGHT: 190 lbs
BODY FAT: 14.7 %
NECK: 14.5"
CHEST: 39"
WAIST: 36.75"
ARMS: 12.4"
FOREARMS: 11"
THIGHS: 24"
CALVES: 14.5"


END STATS
WEIGHT: 187.8
BODY FAT: 12.55%

DAILY LOG
June 1: Completed TNT workout at Club One (too nice of a place to workout!), ate well, one G&T, 2147 cals, 100 pts.

June 2: Did my spinning class at the Y, ate well, a bit less, 1861 cals, 100pts.

June 3: Completed TNT workout and tabatas, ate well, 1656 cals, 100pts.

June 4: Completed the spin class, not as challenging as it often is, sub teacher, ate well, 1763 cals, 100pts.

June 5: Completed TNT and Tabatas, ate well, 1752 cals, 100pts.

June 6: Completed TNT and Tabatas, ate well, 1767 cals, 100pts.

June 7: Completed the Sat spin class, ate well, G&T, 2035 cals, 100pts.

June 8: Completed TNT and Tabatas, ate well, G&T, 1976 cals, 100pts.

June 9: Completed a great SPIN class, ate well, 1822 cals, 100pts.

June 10: Off site conference, no work out -1pt, ate ok, 1970 cals, 99pts.

June 11: Did my spin class and then went off to a Google Innovation meeting, yes they had lots of great food, I tried to stay on diet, had a lunch meeting where they served Thai food, also stayed small but it is calorie dense food, finally a different event in the afternoon with cocktails at the end, had two G&Ts. I'm taking 2pts off for the drinks, 2535 cals, 97pts.

June 12: Completed TNT and Tabatas, ate well, back on track, 1726 cals, 97pts.

June 13: Friday the thirteenth! Completed TNT and Tabata workout, ate well 1740 cala, 97pts.

June 14: Completed my Saturday Spin class, ate well, G&T, 1695 cals, 97pts.

June 15: Completed my usual TNT and Tabata work, ate well, G&T, 1954 cals, 97pts.

June 16: Completed my Monday Spin class, ate well, 1793 cals, 97pts.

June 17: Completed a good TNT workout and Tabatas. ate well, 1801 cals, 97pts.

June 18: Completed my spin class, though a little short due to an early morning meeting, ate well, even with lunch out, 1877 cals, 97pts.

June 19: Completed a good TNT workout and strenght tabatas, ate well, 1734 cals, 97pts.

June 20: Completed good TNT workout and tabatas, ate well, G&T 2082, 97pts.

June 21: Completed Saturday Spin Class, ate too well, G&T, 2335 cals, take one point for over eating, 96pts.

June 22: No workout, travel day which started at 5am, ate like on a trip, 2232 cals, -2pts, 94pts.

June 23: Did a good hotel workout for ~60 minutes, ate reasonable, 1815 cals, 94pts.

June 24: Slept late but got in a workout later in the day, didn't eat as well as I should have, 2411 cals, -1pt, 93pts.

June 25: Did get a workout in after oversleeping today, though not my best, too much food and then a long long plane trip, 2439 cals, -1pt for over calorie, 92pts.

June 26: Back to usual workout at the Y, which was great, I was at an event all day and had a sandwich for lunch! Haven't had bread in months, but it was too much, -1pt, 2042 cals, 91pts.

June 27: Completed full TNT workout and tabatas at the Y, ate well, 1613 cals, 91pts.

June 28: Completed my Saturday Spin class, ate well G&T, 2031 cals, 91 pts.

June 29: Took another spin class today as I won't be able to catch one on Monday, ate well G&T, 1992cals, 91pts.

June 30: Completed full TNT workout and tabatas, ate well, 1885 cals, 91pts.

Official 100%s "100 Challenge" post


GOAL: Cutting


COMMENT: I want to reduce my body fat to a relatively lean base so i can then bulk up.

WORKOUT SCHEDULE
Monday: Stationary bike, 22mins HIIT Warm-up, 8 levels, Cool-down
Tuesday: Weights either A or B workout:- It rotates.
Wednesday: Stationary bike, 22mins HIIT Warm-up, 8 levels, Cool-down
Thursday: Weights either A or B workout:- It rotates.
Friday: Stationary bike, 22mins HIIT Warm-up, 8 levels, Cool-down
Saturday Weights either A or B workout:- It rotates.
Sunday: Rest day

MEAL SCHEDULE
6 small meals per day totalling about 2000 cals approx

STARTING STATS
WEIGHT: 151.5lbs
BODY FAT: 20%



END STATS
WEIGHT:
BODY FAT:



DAILY LOG

JUN 1: Ate my 6 meals totalling 1766 cals. Rest today no training. 0 points [100 points]

JUN 2: Ate my 6 meals totalling 1996 cals. HIIT completed. 0 points [100 points]

JUN 3: Ate my 6 meals totalling 1783 cals. Workout B done also. 0 points [100 points]

JUN 4: Ate my 6 meals totalling 2010 cals. HIIT completed. 0 points [100 points]

JUN 5: Ate my 7 meals totalling 1990 cals. Workout A done also. 0 points [100 points]

JUN 6: Ate my 6 meals totalling 2034 cals. HIIT completed. 0 points [100 points]

JUN 7: Ate my 6 meals totalling 1876 cals. Didnt do my schedule workout, but changed my workout as body wasnt recovered enough to do squats, did some back/bicep stuff instead, so technically still worked out. 0 points [100 points]

JUN 8: Ate my 6 meals totalling 1978 cals. Rest day today. 0 points [100 points]

Jun9 : Went off the rails today, missed a meal and came in way under calories. Also changing my program around so no HIIT today. Im gonna drop out, will still be updating my journal but not here, good luck everyone. (-100 points)

Im in ready and waiting!!:tu: Im aptly named for this challenge, i wont be dropping any points at all. :moon:

Yes im still here, I'll write up all the days before this weekend. Im lazy lol

GOALS: To lose weight.

WORKOUT SCHEDULE
(following BFL style full-body 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: 215 pounds
BODY FAT: 20.0%

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

END STATS
WEIGHT: 216.5 pounds
BODY FAT: 21.5%

CHEST: 41.5";, FOREARMS: 12.5";, ARMS: 15.00";, NECK: 16";
BELLY: 37.5";, WAIST: 35.5";, HIPS: 39.5";, THIGHS: 23.5";, CALVES: 17.5";

BENCH PRESS: 3@185 lbs
SQUAT: 6@365 lbs
DEADLIFT: 3@245 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.)
-------------------------------------------------------------------------------------------------------

June 1: : 215.0 lbs, 20.0%BF., cheat day, lifted weights; -0 points [100 points]
June 2: : 216.5 lbs, 21.5%BF., 1453 cal., Rest and Fast day; -0 points [100 points]
June 3: : 214.0 lbs, 20.5%BF., 2928 cal., 1 hour Mountain Biking; -1 point too many calories [99 points]
June 4: : 214.0 lbs, 18.0%BF., unknown cal., 20 min. jogging; -2 points: too many calories, no weights [97 points]
June 5: : 216.5 lbs, 17.0%BF., 1999 cal., 20 min. jogging, weights; -0 points [97 points]
June 6: : 217.5 lbs, 20.0%BF., 2286 cal.; -1 point for no weights [96 points]
June 7: : 215.0 lbs, 20.5%BF., 2566 cal., weights, mowed lawn; -1 point too many calories [95 points]

Week 1 Summary: 3 days clean eating, 3 days of weight-lifting, 4 days of cardio, 0 lbs. lost, 5 points lost.

June 8: : 214.0 lbs, xx.x%BF., 2449 cal., 20 min. jogging, weights; -1 point too many calories [94 points]
June 9: : 214.5 lbs, 20.5%BF., 1428 cal., Fast and Rest day; -0 points [94 points]
June 10: 214.0 lbs, 20.5%BF., 2166 cal.; -1 point no cardio [93 points]
June 11: 214.0 lbs, 19.0%BF., 2195 cal., weights; -0 points [93 points]
June 12: 215.0 lbs, xx.x%BF., 2018 cal.; -1 point no cardio [92 points]
June 13: 213.5 lbs, 20.0%BF., xxxx cal., weights; -1 point late entry [91 points]
June 14: 215.0 lbs, xx.x%BF., xxxx cal., hiking and biking; -1 point too many calories [90 points]

Week 2 Summary: 5 days clean eating, 3 days of weight-lifting, 2 days of cardio, 0 lbs. lost, 5 points lost.

June 15: 215.0 lbs, xx.x%BF., xxxx cal., weights; -1 point too many calories [89 points]
June 16: 215.0 lbs, 19.0%BF., xxxx cal.; Rest & Fast day; -0 points [89 points]
June 17: 213.0 lbs, 20.0%BF., 3395 cal., 2 hours mountain biking; -1 point too many calories [88 points]
June 18: 213.0 lbs, xx.x%BF., 2085 cal., mowed lawn; -1 point no weights [87 points]
June 19: 215.0 lbs, xx.x%BF., unknown cal.; ran bmx track; -1 point too many calories [86 points]
June 20: 215.0 lbs, 20.0%BF., unknown cal.; -2 points too many calories, no weights [84 points]
June 21: 215.0 lbs, 21.0%BF., unknown cal.; -2 points too many calories, no cardio [82 points]

Week 3 Summary: 2 days clean eating, 1 days of weight-lifting, 3 days of cardio, 0 lbs. lost, 8 points lost.

June 22: 215.0 lbs, 21.0%BF., unknown cal.; weights; -1 point too many calories [81 points]
June 23: 215.5 lbs, 21.0%BF., 1318 cal.; Rest & Fast day; -0 points [81 points]
June 24: 214.0 lbs, 20.5%BF., unknown cal.; 4 hours mountain biking; -0 points [81 points]
June 25: 213.0 lbs, xx.x%BF., unknown cal., weights; -1 point too many calories [80 points]
June 26: 214.0 lbs, 17.5%BF., unknown cal.; -2 points too many calories and no cardio [78 points]
June 27: 214.0 lbs, 20.5%BF., xxxx cal., weights; -1 point too many calories [77 points]
June 28: 217.0 lbs, xx.x%BF., xxxx cal., hung drywall, -1 point too many calories [76 points]

Week 4 Summary: 2 days clean eating, 3 days of weight-lifting, 1 days of cardio, 2 lbs. GAINED, 6 points lost.

June 29: 215.5 lbs, 20.5%BF., xxxx cal., walked 6-flags all day, -2 points too many calories, no weights [74 points]
June 30: 216.0 lbs, xx.x%BF., xxxx cal., mowed the grass; -1 point too many calories [73 points]

July 1: 216.5 lbs, 21.5%BF.

I'm in again

GOAL: To get through at least one of these challenges without bailing.

How good would that be. i was 20 when that happened.now 42, its not impossible. i still own the same brain.

GOAL: weight loss

COMMENT: I want to drop at least 10 kg
I have lost more before with just diet and aerobic activity, but i was younger then. 11kg in 5 weeks was easy back then.

WORKOUT SCHEDULE
Monday: Hand cranker 15mins. bicep and abs
Tuesday: Hand Cranker 15 mins. total gym fast workout chest and back/abs.
Wednesday: 45min walk and 15min hand crank, leg work,abs
Thursday: treadmill 20min, stepper 10min, hand crank 10min.abs
Friday: Hand crank, bicep, shoulders.abs
Sunday: 2 hour bike ride. coupla beers.
MEAL SCHEDULE
5/6 small meals per day totalling about 1500 cals approx, +/-200.

STARTING STATS
WEIGHT: 106 kg
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


END STATS
WEIGHT: 95 kg
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

Goals: 185lbs @ 17.5% BF
Starting Stats: 197.43 @ 19.26% BF (159.41 LBM, 38.02 FAT)
Week 1 Stats: 194.00 @ 19.20% BF (156.75 LBM, 37.25 FAT)
Week 2 Stats:
Week 3 Stats:
Ending Stats:

Nutrition Plan: Modified Velocity Diet = Protein shakes with flax seed. One serving of yogurt daily. Unlimited vegetables. Unlimited "low calorie" condiments. One serving of lean protein per day (if desired) to replace a shake (i.e. salmon, tuna, chicken, or beef). One reward meal per week. Supplements to include fish oil, multi-vitamin, and others.

June 1 - 60mins cycling done 16.85mi / 1.05.03 (15.5mph)
June 2 - 25mins cycling done 9.63mi / 44.30 (12.9mph), lifting done
June 3 - 6mi running done 6.01mi / 58.53 (9.47pace)
June 4 - 45mins cycling done LifeCycle lvl3, lifting done
June 5 - 6mi running replaced with day of walking @ amusement park
June 6 - 45mins cycling done LifeCycle lvl3, lifting done
June 7 - 8mi running FAIL - Traveling
June 8 - 75mins cycling FAIL - Traveling
June 9 - 6mi running done 6.00 mi / 1.01.45 (10.17pace), lifting done
June 10 - 60mins cycling
June 11 - 6mi running, lifting
June 12 - 60mins cycling
June 13 - 15mins swimming, lifting
June 14 - 7mi running
June 15 - 90mins cycling
June 16 - 6mi running, lifting
June 17 - 75mins cycling
June 18 - 6mi running, lifting
June 19 - 75mins cycling
June 20 - 20mins swimming, lifting
June 21 - 9mi running
June 22 - 120mins cycling
June 23 - 6mi running, lifting
June 24 - 40mins cycling
June 25 - 6mi running, lifting
June 26 - 40mins cycling
June 27 - 25mins swimming, lifting
June 28 - 10mi running
June 29 - 60mins cycling (may be traveling)
June 30 - 90mins cycling, lifting

I'm in,

goals and stats to follow

GOALS: Fat loss (4% Body fat)

PROGRAM: PSMF (Protein spared modified fasting) the first two weeks. Will re-evaluate on June 15th according to results.
No carbs, 1 tablespoon flaxseed oil, 180 gr of protein per day.
Two carb refeeds per week after full body workouts.


STARTING STATS
WEIGHT: 75 kg
BODY FAT: 20%
WAIST: 87.5 cm
---------------------------------------------------------

June 1, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 2, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 3, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 4, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 4, Carb refeed/tension workout: 180 gr protein, 400 gr carbs, 1 tablespoon flaxseed oil. 100pts
June 5, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 6, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 8, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 9, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 10, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 11, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 12, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 13, Carb refeed/tension workout: 180 gr protein, 400 gr carbs, 1 tablespoon flaxseed oil. 100pts
June 14, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 15, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts

MID CHALLENGE UPDATE
STARTING STATS: WEIGHT: 75 kg, BODY FAT: 20%, WAIST: 87.5 cm
CURRENT STATS: WEIGHT: 75.2 kg, BODY FAT: 18%, WAIST: 86 cm

So far, so good. However, I think that continuing on PSMF will do more harm than good since my physical activities are more demanding now. I´ll shift to UD2.

June 16, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 17, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 18, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 19, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts (I injured my leg this morning while exercising. The doctor said I have to rest for a week, so back to PSMF)
June 20, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 21, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 22, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 23, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 24, Carb refeed (no workout, still injured): 180 gr protein, 400 gr carbs, 1 tablespoon flaxseed oil. 100pts
June 25, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 26, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 27, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 28, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 29, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts
June 30, 180 gr protein, no carbs, 1 tablespoon flaxseed oil. 100pts

STARTING STATS: WEIGHT: 75 kg, BODY FAT: 20%, WAIST: 87.5 cm
CURRENT STATS: WEIGHT: 72.6 kg, BODY FAT: 16%, WAIST: 84.5 cm

JUNE 2008 "100 challenge" results:

06/01/08: Weight 75 kg, BF 20%, LBM 60 kg, fat 15 kg, waist 87.5 cm
06/30/08: Weight 72.6 kg, BF 16%, LBM 60.98 kg, fat 11.62 kg, waist 84.5 cm

Change in body weight: -2.4 kg
Change in %BF: -4% (Goal achieved)
Change in LBM= +0.98 kg
Change in fat mass= -3.38 kg
Change in waist: -3 cm

Total score: 100 points

GOAL: Bulking
COMMENT: I am working on my starting strength. I will get however far I can in a month

A Workout
Squats, Bench Press, Deadlift, Dips, Incline Weighted Situps, Hyperextensions

B Workout
Squats, Overhead Press, Bent-Over Row, Pull Ups, Incline Weighted Situps, Hyperextensions

I will alternate my workout every week ABA BAB ...
These workouts are 3 sets of 5 reps. Not including warmup sets.


WORKOUT SCHEDULE
Monday: Workout A or B
Tuesday: Off
Wednesday: Workout A or B
Thursday: Off
Friday: Workout A or B
Saturday: Off
Sunday: Off

MEAL SCHEDULE
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STARTING STATS
WEIGHT: 148 pounds
Squat: 115
Deadlift: 135
Bench Press: 80
Overhead Press: 65
Bent-Over Row: 70
Dips: Assisted
Pull Ups: Assisted
Incline Weighted Situps: 25 lbs
Hyperextensions: 25 lbs


END STATS
WEIGHT: ?



DAILY LOG

JUN 1: Continued to rest. Followed Diet
JUN 2: Squat - 120, Overhead Press - 65, Bent Over Row - 75. Followed Diet.
JUN 3: Rest. Diet.
JUN 4: Squat - 120, Bench - 85, Deadlift - 135, Dips - 3x5, Incline Weighted Situps - 35 lbs, Hyperextensions - 25 lbs. Followed Diet
JUN 5: Rest. Diet
JUN 6: Squat - 125, Overhead Press - 70 for 2 sets, 65 for last, Bent Over Row - 80. Followed Diet.
JUN 7: Continued Diet. Rest.
JUN 8: Diet/Rest
JUN 9: Squat - 135, Bench - 85, Deadlift - 145
JUN 10: Diet/Rest
JUN 11: Squat - 135, Overhead Press - 70, Bent over row - 80. I had to go to a party so I didn't eat a planned meal. -1

Current Points: 99

I'm in.

GOAL: clean bulk , and not to abandon challenge

COMMENT: I've been lifting well lately, and I figure this is a good opportunity to increase my calories so I can bulk up while making lifting gains. I'd like to get bigger before the summer starts (right now I'm 5 10 and around 155 lbs, I'd like to put on about 10 pounds as cleanly as possible)

WORKOUT SCHEDULE

My goal per week is three lifting days, each isolating different muscle groups, as well as two to three cardio days with abs and core work. I also want to switch up my lifts weekly so I don't leave out exercises. One day of rest per week.

MEAL SCHEDULE
At least six meals per day all including healthy foods. I'm not going to allow cheat meals on this bulk, so I'll deduct points when I cheat.

STARTING WEIGHT: 155 lbs (taken 6/3/08)
ENDING WEIGHT:

DAILY LOG:

6/1/08: Today I lost a total of two points. One point because I didn't take my starting weight this morning (I'll do that tomorrow morning). Another point was lost when I had a cheat meal/dessert. So my total as of now is 98 points. Other than that, I had 5g creatine with breakfast this morning (starting that up for bulk), and ate four good meals. Also I did abs as well as cardio at night, so at least I completed my workout. Total points = 98.

6/2/08: I shouldn't have lost points today, but I did. I ate a lot of clean meals today, actually about 7-8. (I call everything meals even though some were snack sized really). And I had 5g of creatine with breakfast this morning. Anyway, I did some core work and cardio today, so I got the exercising part in for today. The reason I lost a point was because I once again forgot to take my starting weight for the June challenge this morning. I just completely forgot. So tomorrow I will take the weight when I get up, so I can accurately measure my progress. Other than that, good day fitness and nutrition wise. Total points = 97.

6/3/08: I finally took my weight this morning, and it was 155 lbs. This was about what I thought it would be, well I thought a little lower the first thing in the morning, but 155 is fine since I would like to be close to 165 once this month of bulking is complete. I had 5g of creatine this morning. I didn't plan on working out today, but I ended up going to the gym after dinner and doinig a back and biceps workout. I deadlifted for the first time in about a month (205 lbs for 3 sets of 5), and it went pretty well. I had been planning on taking creatine PWO on workout days, but since I already had my 5g in the morning I figured I'd might as well just stick to 5g a day as I had planned. I'm undecided on whether I will have the creatine in the morning tomorrow, or wait for PWO tomorrow (tomorrow I plan on doing leg day). As far as nutrition goes, I ate clean today, six clean meals. Well thats all for today, first day without losing points! Total points = 97.

6/4/08: I'm writing this on 6/5/08. I ate clean, and had a good leg workout yesterday, however I forgot to update. Subtract one point. Total points = 96.

6/5/08: I rested today, and ate fairly healthy, but probably too much later in the day (even for bulking, I ate some nutrition bars and soy crisps at night, not necessary and I could have ate cleaner). So I was a bit unhealthy tonight, and for that I lose a point. Total points = 95.

6/6/08: I'm writing this on 6/7/08. I ate a cheat meal, and I rested today. I should've updated but fell asleep. So I lose two points. Total points = 93.

6/7/08: Today I had a chest and triceps workout. It went fairly well, however I didn't feel like I was giving it 100%. (I thought I'd be benching 185 for more than just sets of 3 and 4). Today I took the 5g of creatine postworkout for a change. I think I'm going to do this on days I lift. Other than that, I ate clean today, but I was dissapointed in the fact that I didn't update yesterday. I told myself I'd be dedicated, yet I missed updates twice in the first week. I have to get back on track. I decided I'm going to weigh myself each week officially on my scale in the morning to track weight, so I'll weigh myself on 6/10/08. Total points = 93.

6/8/08: I'm writing this on 6/9/08. I ate a cheat meal yesterday. (Wendy's) I did an abdominal workout but didn't do cardio. From now on, I don't want to miss an update again, and this time I'm serious. I lose three points in total today. Total points = 90.

6/9/08: Today I ended up having a rest day, even though it wasn't exactly planned. My nutrition was good today and I'm looking forward to weighing myself and hitting the gym tomorrow for back and biceps. Tomorrow I'll write how the workout went. Total points = 90.

6/10/08: Today I worked out back and biceps, and ate clean meals. The workout went quite well, and I'm going to start increasing my chinups like I have been with my dips on chest and tricep day. I also weighed myself this morning, and I was about 156-157 pounds in the morning. So I gained about a pound or two over the first week, which is fine for me because I think that's the right amount per week if its mostly muscle weight. I had the 5g of creatine postworkout today. Lost no points! Total points = 90.

6/11/08: I ate clean, had a rest day and am tired right now. Lost no points. Total points = 90.

6/12/08: I worked out legs and I ate slightly off so I lose one point. Total points = 89.

6/13/08: Today I did cardio, and I ran in the morning. I ate healthy and didn't lose any points. Looking forward to chest and triceps workout tomorrow. Its actually like 1 AM but I'm still up so I won't deduct a point. Total points = 88.

6/14/08: Today I had a decent workout, and ate clean. The chest and triceps workout went alright, although I couldn't really put up the new weight that I wanted to (for DB bench press). I got one set of four questionable reps, and then had to move down in weight, so that shows I still have more work to do. Total points = 88.

6/15/08: Today I worked out abs, did cardio, and ate mostly clean but had seafood salad on a wrap for lunch. Probably enough mayo for a week. Minus one point. Total points = 87.

6/16/08: Well at least I'm updating. Today I had a rest day. Literally. I stepped outside once today, and I changed from one set of pajamas into another after showering at 9:30 PM. But at least I watched Spiderman 3. Oh and my eating wasn't spot on today, some chips and a little too much cole slaw and potato salad. So at this rate I'm losing about a point a day. I gotta shape up. Total points = 86.

6/17/08: Did Cardio, Worked Back and Biceps. However I wasn't healthy later on after dinner. Lose one point. Oh and I didn't weigh in today - gotta do that tomorrow morning. Total points =85.

6/18/08: Did Core Workout, ate healthy and right amount of meals. I weighed myself and I'm about where I started, maybe a pound or two heavier. I guess this is good that I'm not putting on weight really fast or then there'd be fat too. So I'll just take this gain at slow rates as long as I feel well on this track. Total points = 85.

6/19/08: Worked legs and ate clean. Short update I'm real tired. Gotta run tomorrow morning. Total points = 85.

GOAL: Cutting

BODY TYPE: Mesomorph

COMMENT:
This is the second month of my cut, last month was a disaster; my worst challenge to date. I'm going traveling around the world for a year beginning in August & I want to be in great shape when I leave. 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 Game or Cardio - HIIT (PM)
Friday: Weight Training - Full Body #3
Saturday: Cardio - HIIT/ Swimming
Sunday: Cardio 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: 198lbs
BODY FAT: 13.5%


END STATS:
WEIGHT: 194lbs
BODY FAT: 13%


DAILY LOG:

WEEK 1:
JUNE 1: Scheduled day off. I had a cheat meal today, we had a BBQ at home. (100 Points)
JUNE 2: Tag rugby training today, we played a training game against another team for 90mins. I had an unscheduled cheat meal this evening, I got a chinese take-out with my girlfriend, the food wasn't exactly unhealthy but it was breaking my meal plan (-1). (99 Points)
JUNE 3: I had tag rugby training again tonight for 90mins, it was a good session. I should have got a weights session done yesterday but I will get my weights done - Wednesday, Friday & Sunday instead to avoid missing a session & losing points. I had another unscheduled cheat meal tonight after training, I had a couple of burgers & some chicken from the BBQ (-1). This could have been avoided, I have to stop giving into temptation if I'm going to reach my goals. Also I missed my updates on Sunday & Monday out of laziness, I only input them today so (-2) (96 Points)
JUNE 4: I missed my first weights session of the week for no good reason (-1) I was just unorganised & tired after work. This has been a poor start to this month's challenge on all fronts, I'm going to have to seriously increase my efforts from now on. To add insult to injury I had another unscheduled cheat meal last night, after a great chicken/ salad dinner I had ice cream & chocolate with my girlfriend while watching a DVD. (-1) (94 Points)
JUNE 5: I played a tag rugby match this evening, we won 18-12. It was a good intensive game. (94 Points)
JUNE 6: I missed another weights session tonight, I can't remember the last time I was lifting! (-1) (93 Points)
JUNE 7: I didn't do a cardio session today but I have a tag rugby training match tomorrow so that will do. (93 Points)

WEEK 2:
JUNE 8: I played a tag rugby training match this afternoon for 90mins, tough game! (93 Points)
JUNE 9: I missed my weights session this evening because I have had a head-cold for the last two weeks that just got worst again. So I slept for the evening to try and kill it off. (93 Points)
JUNE 10: Tag rugby training tonight for 90mins. (93 Points)
JUNE 11: I missed my weights training last night because I was working late (-1). (92 Points)
JUNE 12: I played a tag rugby match this evening, we won 25-8 it was a great game high intensity. (92 Points)
JUNE 13: I didn't get to the gym for my weights session tonight, I just felt exhausted after a long week & I was out late drinking with the tag rugby team last night (-1). (91 Points)
JUNE 14: I spent the day doing jobs around the house today, I didn't get any cardio done (-1). (90 Points)

WEEK 3:
JUNE 15: Scheduled day off today, I spent the day recovering after my birthday celebrations last night! (90 Points)
JUNE 16: Tag rugby training was call off tonight & I missed my weight training tonight AGAIN! (-1) (89 Points)
JUNE 17: Tag rugby training tonight for 90mins. (89 Points)
JUNE 18: I missed my weights training tonight because I injured my thumb, I had an accident were I cut my thumb & hand badly cutting stone slabs. I was due to have a weights training session tonight with my rugby club as the start of pre-season training. Hopefully I will recover quickly. (89 Points)
JUNE 19: I played a tag rugby match tonight, we won 31-5. I also had to ref two games so I covered a lot of ground tonight. (89 Points)
JUNE 20: I missed my weights training tonight again because of my injured hand, I should be able to return to training on Monday. (89 Points)
JUNE 21: I missed my cardio session today for no good reason, I had a lot to get done today but I could have fit the gym in as well (-1). (88 Points)
JUNE 22: Scheduled day off today, I had a scheduled cheat meal. This challenge hasn't been a challenge for me at all! I haven't put in the effort I promised at the start of the month. From tomorrow (Monday) to the end of the month I'm going to make a real effort to eat clean & train hard. After this if I lose another point for missed training or nutrition I will be really disappointed with myself. (88 Points)

WEEK 4:
JUNE 23: Good start to this week I had my first pre-season training with the rugby club. We did fitness for a full 90mins, great session good intensity. I was too exhausted to do weights afterwards so I will get done tomorrow night. Also ate clean! (88 Points)
JUNE 24: Tag rugby training tonight for 90mins. I didn't get any weights done because I didn't have the energy after training. I'm not going to drop any points because I've been doing extra training with the rugby club, I'll just have to try & fit my weights in where I can. Scheduled cheat meal - pizza. (88 Points)
JUNE 25: I had training with the rugby club again tonight for 90mins. Another tough fitness session but enjoyable. (88 Points)
JUNE 26: I played a tag rugby game tonight, it was quite high intensity. We won 16-13 which means we're through to the final of the league even if we lose our last game next week. I also had to ref two games tonight. I had an unscheduled cheat meal after the game (-1). (87 Points)
JUNE 27: I didn't weight train tonight (-1). This was the first chance I got all week to do weight but I was exhausted after all the training during the week and games las night. (86 Points)
JUNE 28: I had fitness training with the rugby club again this morning for 90mins, I also got a new weights program from the trainer with option of a 4 or 6 session training program. I would love to do 5 sessions a week but I dont think I have the time right now. (86 Points)
JUNE 29: Scheduled day off today. (86 Points)

WEEK 5:
JUNE 30: I had tag rugby training tonight, we played a training game for 90mins. The weather was awful! (86 Points)

Conclusion:
I lost 4-5lbs of fat this month. My diet & training improved from the middle of the month. Most if not all of my success is down to my fixed training i.e. tag rugby & now rugby training sessions. So I wil make sure to stick with these all summmer. Next month I will have to work hard to fit in weight training along with everything else.

Goal: To succesfully start my burning fat journey, and really start to live a new healthy lifestyle. Also if looking for substantial figures, I hope to lose at least 4-5lb. However if i feel my body is sucessfully responding to this new healthier lifestyle and am mentally coping well with it then I will be more than happy

Comment: First post here so bit nervous. Tried to lose weight lots of time but never really got past two or three weeks. Now I have made sure ive read up all about the nutrition needed and that muscle burning is essential for fat burning.

So anyway i'm in. Hopefully this will add motivation:tu:

Workout: Well I actually need help developing a proper workout like all you guys have. Anyway my goal is to lift weights three times a week. I will develop the whole individual workout of different muscles a bit later, I need to understand a bit more about weights and what will help me cut.

Nutrition: I've done a lot research on this and am going for the six meals a day idea.

Goal: Reveal those ever evasive lower abs!

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

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My off-day, and cheat meal (Skyline Chilli...w00t).

Are you a Cincinnatian? I miss Skyline so much after moving to Colorado! :drool:

Are you a Cincinnatian? I miss Skyline so much after moving to Colorado! :drool:

I'm a Chicagoan going to college in Cincinnati. (Dramatic Performance major at the College-Conservatory of Music). ADDICTED to Skyline. Will probably end up being my cheat meal several times over this month. I don't know what I'll do after graduation to get my coney fix...How do you handle it living in Colorado?

I'm a Chicagoan going to college in Cincinnati. (Dramatic Performance major at the College-Conservatory of Music). ADDICTED to Skyline. Will probably end up being my cheat meal several times over this month. I don't know what I'll do after graduation to get my coney fix...How do you handle it living in Colorado?

Congrats - CCM is really hard to get into. Mmmm ... Skyline ... I'm actually kinda surprised you like it, since most folks who weren't raised on it tend to not like it.

I used to go out weekly while in high school with friends to one that had All-You-Can-Eat nights for a fixed price ... I probably easily downed 1000-2000 calories those nights. In college, I went to school in Cleveland so I was still able to come home and get it several times a year. Whenever I go home now (2x/year usually) I get it like 3 times in the course of a few days - the day I get there, with friends, and then with family.

In Colorado, well, I'm sorta in a different mindset. Like starting a new routine in a new location is MUCH EASIER than starting a new routine in an old location. I still miss it occasionally, but I try not to think about it much. Also, they do sell the chili in cans at grocery stores in Cincinnati, so if you make local friends, you could always have someone mail you a 4-pack for X-mas or another winter-holiday-of-choice (or birthday). I actually may ask my parents to send me a 4-pack when my cut is over with. :whistle:

The other thing I miss - probably more than the Skyline - is Graeter's ice cream. Now that stuff is heaven (though again, if you're used to a local ice cream, you may like that more if you haven't tried Graeter's yet). I got my mom to send me 6 pints of it for Valentine's Day my first year out here. :eat:

Congrats - CCM is really hard to get into.

Thanks! I'm enjoying it.

Also, they do sell the chili in cans at grocery stores in Cincinnati, so if you make local friends, you could always have someone mail you a 4-pack for X-mas or another winter-holiday-of-choice (or birthday). I actually may ask my parents to send me a 4-pack when my cut is over with. :whistle:

That's how I got along this summer...buy a pack of ballpark franks, boil the canned chilly, add mustard and onion. Not the same; no skyline hot sauce, no oyster crackers, no york peppermint patty. It's about the skyline experience, not just the chilly itself. Its probably what I'll end up doing.

The other thing I miss - probably more than the Skyline - is Graeter's ice cream. Now that stuff is heaven (though again, if you're used to a local ice cream, you may like that more if you haven't tried Graeter's yet).

Graeter's is some of the best ice cream I've ever had, but I'm not a huge ice cream guy, so I'll do okay without it.

Good to meet someone else who can sympathize with the deliciousness of Skyline. (Boo to those who eat at Gold Star):D

Hey guys, this relates to the challenge (for me), but do you think a 2 lb a week bulk is a bit too much? would i be gaining some fat along with the muscle?

Hey guys, this relates to the challenge (for me), but do you think a 2 lb a week bulk is a bit too much? would i be gaining some fat along with the muscle?

I can almost definitively say YES. First off, I think everyone gains some fat when they bulk to gain muscle. It's just a question of how much more muscle to fat you actually put on. To me, 2 lbs/week may be a bit much, but I think that a lot of people do it. I think too much more than that and you really risk putting on more fat than muscle.

Thanks! I'm enjoying it.



That's how I got along this summer...buy a pack of ballpark franks, boil the canned chilly, add mustard and onion. Not the same; no skyline hot sauce, no oyster crackers, no york peppermint patty. It's about the skyline experience, not just the chilly itself. Its probably what I'll end up doing.



Graeter's is some of the best ice cream I've ever had, but I'm not a huge ice cream guy, so I'll do okay without it.

Good to meet someone else who can sympathize with the deliciousness of Skyline. (Boo to those who eat at Gold Star):D

Hey guys, I am from Chicago and I got introduced to Skylines when I visited Cincinnati a couple of years back. Oh that stuff is great. I am actually driving to PA next week and I am driving through OH. My friend just left me a message and said we need to stop somewhere and get some. Looks like my cheat meal is coming early next week. :eat:

Okay, guys, let's make a pact and not talk about Skyline for the rest of the month, okay? You guys are making me hungry. :drool:

Okay, guys, let's make a pact and not talk about Skyline for the rest of the month, okay? You guys are making me hungry. :drool:

I can agree to that.

On another note, my cheat meal today is going to be a Penn Station Philly Cheesesteak sandwich in celebration of my last final this afternoon. My mouth is watering already:tucool:

Okay, guys, let's make a pact and not talk about Skyline for the rest of the month, okay? You guys are making me hungry. :drool:

So I can't come back and brag about my cheat meal at _______. All right, I will keep it to myself.

Actually, we might not be able to stop by one because I looked at our drive and I could not find one close to the highway on our way from Chicago to Philly.

Wow ... what timing! My mom e-mailed me this morning an Enquirer article that didn't work, but she called and gave me the news: Graeter's is going to start selling ice cream in local (Boulder) stores!!! :spaz:

And this is even more amazing because, literally, not more than a week ago, I had a dream where I went to the manager of the local grocery store and tried to convince him to start importing the ice cream and selling it locally.

Here's an article about it: http://www.rockymountainnews.com/news/2008/jun/23/midwest-ice-cream-icon-ready-for-colorado-debut/

Now I gotta finish my cut soon so that I can eat the ice cream on a bulk. Now I know what my cheats are going to be soon. :drool:

Lucky you! What are the chances?