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

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

AUG 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]

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

AUG 4:

AUG 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.....

Sheesh, I always get so excited about these challenges but because I travel so much its really hard to post every day. Some days I am on the go from early until very late and often don't have access to the internet.

None-the-less, I guess I will just have to accept those days as points lost, because I need all the motivation I can get. I am gearing up for a major cut. After several months of bad eating I need to get back into shape for summer here in the Southern Hemisphere.

GOAL: Culking

COMMENT: Reduce bodyfat while at the very least maintaining muscle mass, but hopefully adding muscle mass.

WORKOUT SCHEDULE
Monday: Chest (AM) - HIIT (15 mins)
Tuesday: Back (AM) - HIIT (15 mins)
Wednesday: Legs and Abs (AM) - HIIT (15 mins)
Thursday: Shoulders (AM) - HIIT (15 mins)
Friday: Arms and Calves (AM) - HIIT (15 mins)
Saturday: Off Day
Sunday: Off Day

MEAL SCHEDULE
Six good clean meals per day, one cheat per week on a weekend day.

STARTING STATS
WEIGHT: 90.8kg (217 pounds)
BODY FAT: 16.50% (BIA)

ARMS: 38cm (14.96 inches)
CALVES: 40cm (15.74 inches)
CHEST: 112cm (44.09 inches)
FOREARMS: 30.5cm (12 inches)
HIPS: 101.5 (39.9 inches)
THIGHS: 61.5cm (24.21 inches)
WAIST: 93cm (36.6 inches)

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.)

1 August 2008 - [100 points]

I am seeing a personal trainer tomorrow and he will do all my measurements so I will post them then. Other than that I have been experimenting with intermittent fasting the last few days and so my diet has been super tight. I must say that I am not finding it hard at all. Quite the opposite, I am enjoying not having to worry about food for a large part of the day. Training hasn't suffered yet and I have lots of energy. I just don't know what the effect will be on muscle gain but time will tell. So I have done my update for today. Diet was perfect and training was spot on. Stats still to follow.

2 August 2008 - [100 points]

Saw personal trainer today. Had a very good chat and decided to ditch the IF diet for the time being. Reason not really because it wouldn't work but rather because neither of us have much experience in IF and he would like to monitor my progress using tried and tested methods for at least a month. Made good sense to me so back to six meals per day. 1 cheat per week planned for Saturday or Sunday. Because I never know what social plans I may have on the weekend I have decided not to plan my cheat for a particular time but rather have it if and when I socialize. If I haven't had it by Sunday evening then I will treat myself. For the rest of the time, its super strict and on point eating. So today was kind of a mixture of IF and regular style eating so I am not going to deduct points because what I ate was clean albeit somewhat haphazard. Oh and I need to stop feeding my mind with new ideas and fancy promises of miracle programs and diets I find on the net. Too much information is actually a bad thing. I keep changing the plan and that is why I am not progressing as I would like to be.

Hmm... I'm going to give this a go this month. I dont have any trips planned, which is why I didn't do this the last couple of months. It's almost imposiible to stay 100% while on vacation. I will post a meal and workout plan as I get closer to August and figure that out.

Weight Training
Monday
Tuesday
Thursday
Friday

Cardio
Mon-Sat


STARTING STATS
WEIGHT: 224.6
BODY FAT:
ARMS: 14.75
CALVES: 15.5
CHEST: 43.25
FOREARMS: 12
THIGHS: 23.5
WAIST: 40


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

Daily Log:

Aug 1 - Ran out of time to train, no update - 98
Aug 2 - No update - 97
Aug 3 - All went as planned - 97

I will join the August challenge again. I will update the challenge at a later date.

GOAL: Body Fat Reduction.


COMMENT: I want to reduce my body fat by 4 kg (~8.8 lb)


WORKOUT SCHEDULE

Sunday: Treadmill, 45 mins (aerobic)
Monday: Treadmill, 45 mins (aerobic)
Tuesday: Full Body weight training - Dumbbells (30 mins) , Treadmill, 30 mins (aerobic)
Wednesday: Treadmill, 45 mins (aerobic)
Thursday: Full Body weight training - Dumbbells (30 mins) , Treadmill, 30 mins (aerobic)
Friday: Treadmill, 45 mins (aerobic)
Saturday: Full Body weight training - Dumbbells (30 mins) , Treadmill, 30 mins (aerobic)

Note: Only cardio will be done on fullbody weight days until Shoulder injury heals.

MEAL SCHEDULE

Five meals per day, one cheat meal per week.
(7:00 AM, 10:00 AM, 01:00 PM, 4:00PM & 7:00 PM)

STARTING STATS

WEIGHT: 75.5 kg
BODY FAT: 22.5%
ARMS: 12"
CALVES: 14.5"
CHEST: 37.5"
FOREARMS: 9.5"
HIPS: 38"
THIGHS: 22.5"
WAIST: 32.5"

______________________

DAILY LOG

AUG 1: I ate my 5 meals and did my cardio workout + extra weight training.
-0 points [100 points]

AUG 2: Did 45 mins of fasted cardio + Weight training. My meal timings were off a bit & I think I had too much nuts as snack (deducting a point for that).
-1 points [99 points]

AUG 3: ate my 5 meals and did my cardio + my full body weight training.
-0 points [99 points]

AUG 4: Terrible day! I did eat my 5 meals but was so out of energy due to lack of sleep that I couldn't do my cardio workout. I had to go to bed early to make up for the lack of sleep.(deducting one point for the missing cardio)
-1 points [98 points]

AUG 5: Ate my 5 meals and did my cardio + weight training.
-0 points [98 points]

AUG 6: Ate my 5 meals and did my cardio.
-0 points [98 points]

AUG 7: ate my 5 meals but only managed to get in my weight training (missed cardio)
-1 points [97 points]

AUG 8: Ate my 5 meals and did my 45 mins cardio.
-0 points [97 points]

AUG 9:Ate my 5 meals and did my cardio + weight workout, resisted eating junk.
-0 points [97 points]

AUG 10: Ate my 5 meals and did my cardio, ate my cheat meal for the week.
-0 points [97 points]

AUG 11:Ate my 5 meals and did my cardio + weight training.
-0 points [97 points]

AUG 12: Did my cardio but ate only 4 meals.
-1 points [96 points]

AUG 13: Ate my 5 meals and did my cardio + weight training on my new home gym equipment (details in my blog: Link in my signature).
-0 points [96 points]

AUG 14: Ate my 5 meals and did my cardio training.
-0 points [96 points]

AUG 15:Ate my 5 meals and did my cardio + weight training, wasn't easy due to the amount of work I had to do + the distractions..
-0 points [96 points]

AUG 16:Ate my 5 meals and did my cardio However, the update is late.
-1 points [95 points]

AUG 17:Ate my 5 meals and did my cardio + weight training.(ate my week's cheat meal)
-0 points [95 points]

AUG 18: Bad day, I ate my 5 meals but couldn't do my workout due to muscle ache.
-1 points [94 points]

AUG 19:I ate my 5 meals but didn't do any workout as I am giving the injury a chance to heal.
-1 points [93 points]

AUG 20: Ate my 5 meals and did my cardio workout.
-0 points [93 points]

AUG 21:I ate my 5 meals and did my cardio workout.
-0 points [93 points]

AUG 22:I ate my 5 meals and did my cardio workout.
-0 points [93 points]

AUG 23:I ate my 5 meals and did my cardio workout in two phases, cheat meal for the week used.
-0 points [93 points]

AUG 24:Got in my 5 meals and did my 50 mins cardio, if shoulder stays well I'll resume weight training tomorrow.
-0 points [93 points]

AUG 25:I ate my 5 meals and did 56 mins cardio, shoulder was still stiff, will attempt weight training tomorrow for all body except shoulders.
-0 points [93 points]

AUG 26:5 meals were consumed and weight training was resumed except shoulders.
-0 points [93 points]

AUG 27:Very busy day, less than 5 meals were consumed and instead of cardio, light weight training was done.
-2 points [91 points]

AUG 28:Another busy day, 5 meals were consumed but no workout was done.
-1 points [90 points]

AUG 29: I ate my 5 meals and did my weight training.
-0 points [90 points]

AUG 30:I ate my 5 meals and did 50 mins of cardio.
-0 points [90 points]

AUG 31:I ate my 5 meals and did last weight training for the month!
-0 points [90 points]

At the end I just want to say that this was a great experience, this is my first time joining a month challenge and its been fun, I've had hard days and smooth days like many others. I've lost 3.5 kg compared to 4 kg which was my main goal, it is still a great progress and I am happy for it!
___________

END STATS

WEIGHT: 72 kg
BODY FAT: 18%
ARMS: 12"
CALVES: 14.5"
CHEST: 37.25"
FOREARMS: 10"
HIPS: 36.5"
THIGHS: 22"
WAIST:30.5"

GOAL: Small cut back down to 175


COMMENT: I want to get back in good cardio shape for the fall rowing season.

WORKOUT SCHEDULE - All to be performed on an erg or outside running and will be alternating some workouts from week to week
Monday: AM Chest and Tri, PM 1hr SS
Tuesday: AM Legs, PM 4k-3k-2k-1k (week A) or 2x5k (week B)
Wednesday: AM abs, PM 1hr SS
Thursday: AM Back and bis, PM 5x5 min on, 5min off (A) or 10x3 min on, 1 min off (B)
Friday: AM abs, PM 1hr SS
Saturday: AM Shoulders, PM hills
Sunday: AM abs, PM rest ???


MEAL SCHEDULE
Carb Cycling, one cheat a week.


STARTING STATS (will be updated on July 31st)
WEIGHT: 182
BODY FAT:
ARMS: 14.57"
CALVES: 15.5"
CHEST: 41"
FOREARMS: 12"
HIPS: 35"
THIGHS: 25"
WAIST: 32"

DAILY LOG

AUG 1: Ab workout was intense, and so was cardio. Meals were alright, but this is gonna get bland quick >.< But, friend having a party tonight and i know ill have at least one beer, so oops.
(-1 point) [99 points]

AUG 2: Diet and running were ok, but didnt make it for the shoulder workout :( (-1 point) [98 points]

AUG 3: Felt like i set the bar pretty low for Sundays, so i did the shoulder workout i missed yesterday. Yay! (-0 points) [98 points]

AUG 4: Rushed out the door for work, so i grabbed a clif bar instead of meal 2 >.< (-1 point) [97 points]

AUG 5: Everything went well today, tho i was faced with just how out of rowing shape i am :/ (-0 points) [97 points]

AUG 6: Everything went well nutrition wise, exercise tho, i only got one of my workouts in (-1 point) [96 points]

AUG 7: I was a good kid, except for almost missing the posting deadline (-0 points) [96 points]

AUG 8:

AUG 9:

AUG 10: Wow, so i missed two days worth of updates, that is shameful. well, my diet was good for the weekend, but my non cardio workouts suffered. So, -2 for the missed updates, -2 for the non cardio workouts sucking so much and -1 because i feel like i need to punish my self for the laziness. (-5 points) [91 points]

AUG 11: I had a great run today and got all of my meals including my scheduled cheat... but i drank, so menos puntos (-1 point) [90 points]

AUG 12:

AUG 13:

AUG 14: So i missed 3 days of updates... pitiful. Ive never found myself able to consistently commit to posting on a forum, but still... training has been great as has been my diet, the only problem has been posting on here... :/ (-3 points, i missed the 14th also) [87 points]

AUG 15: I was a good kid today (-0 points) [87 points]

AUG 16:

AUG 17: Stomach problems kept me from working out and eading right... oh and i didnt update yesterday. (-3 points) [84 points]

AUG 18:

AUG 19:

AUG 20:

AUG 21:

AUG 22:

AUG 23:

AUG 24:

AUG 25:

AUG 26:

AUG 27:

AUG 28:

AUG 29:

AUG 30:

AUG 31:


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

I'm in for a third month.

GOAL: Cutting, for at least the first two weeks. Then I'll reevaluate.

COMMENT: Drop to 11% BF, 154 Lbs, 30 Inch Waist.

WORKOUT SCHEDULE
Monday: Cardio-20 Minutes HIIT or Stadium Stairs around football field
Tuesday: Weights-Quads, Hams, Calves, Abs 8 Minutes HIIT
Wednesday: Cardio-20 Minutes HIIT or Stadium Stairs around football field
Thursday: Weights-Biceps, Back, 8 Minutes HIIT
Friday:Cardio-20 Minutes HIIT or Stadium Stairs around football field
Saturday: Weights-Chest, Triceps, Shoulders, Abs, 8 Minutes HIIT
Sunday: Off**
**Off day may fall on any day of the week, as long as I have 3 lifting days and 3 cardio days per week

MEAL SCHEDULE
Six meals per day, one cheat meal per week. Reduce Calories to 1800-2000 per day.

STARTING STATS
WEIGHT: 158.5
BODY FAT: 13%
ARMS: 13.5 inches
CALVES:
CHEST:
FOREARMS:
HIPS: 38"
THIGHS:
WAIST: 31.5"

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

DAILY LOG
August 01: Bad start to the month; missed my cardio. No good excuse either; I was too hung over to run. Lesson learned. Hopefully. Ate very clean though. I got 94 points last month, 93 the month before. My goal is 95 or better this month, so I only get four more mistakes. I know I can do it. Let's see if I fulfill my potential. I've decided to keep cutting, at leas for the first two weeks of the month, at which point I'll reevaluate. Measurements were not taken this morning either, so I'll finish last month's summary and put my "before" numbers for this month in tomorrow. I promise myself tht today is not an accurate representation of what the rest of hte month will be like. -1 pt. [99 points]
August 02: It was HOT today. My Stadium Stairs running routine felt especially brutal. Ate clean. -0 points [99 points]
August 03: Great upper body day at the gym. Today was the last day of a Men's Health poster workout, based on a lot of body weight exercises. It was useful in that it mixed things up a lot and got my body to do things it wasn't used to, but I'm really looking forward to getting back to lifting heavy compound lifts on Tuesday. Ate clean as well. It was all I could do not to buy an Auntie Anne's Pretzles at the mall, but I abstained. -0 points [99 points]
August 04: Good day today. I was able to knock a full minute off the time it took me to do my stadium stairs routine. I go around the whole stadium going down one flight, up the next, down the next, etc. Once I got that time down under 12:00, I added an extra "up" on every third down, effectively adding five more flights. I went from 15:08 last time to 14:07 this time. Again, when (if) i get below 12:00, I'll add again. I'm excited to change up my lifting routine tomorrow. I was starting to go crazy not lifting High Weight/Low Rep. Squats are going to be great to get back to. It'll be interesting to see how much more I can lift after doing 4 weeks of Bulgarians (.....or less? not if I was doing it right....). Ate six clean delicious meals. -0 points [99 points]
August 05: Boy are my legs sore. My squat has indeed gone up, so, "hoorah!" Very intense leg/ab day, but satisfying as well. Ate clean as can be. -0 points [99 points]
August 06: Legs VERY sore, which made doing the stadium stairs very enjoyable. But I'll thank myself when I can finally see 6 (or maybe one day eight?) abs poking through that fat w/o flexing. Diet was clean. -0 points [99 points]
August 07: Great chest/shoulders/tricep workout today. In the month I did all body weight stuff, my strength really did improve; I can now bench 135 for 3 sets of 4-6. Nothing to shake a stick at, but its a big thing for me to put a 45 on each end of that bar. On the food end of things, BOY was this a cheat meal. 3.5 Hot Dogs and two slices of home-made Pumpkin Pie. I elaborate here: http://gregorywool.wordpress.com/2008/08/08/hot-pies-and-pumpkin-dogs/ -0 points [99 points]
Week 1 - Summary: Other than a hung-over missed day of HIIT, no points lost this week. I lost almost a pound by the scale, and am getting closer every day to that six pack. I can see 4 or 5 when I flex. Hopefully by the end of the month I can see them w/o the flex =0D. One can only persevere, wait and see. My cheat this week didn't help that any haha. -1 Point . [99 points]
Avg. Weight for Week: 157.58. Not too shabby.

August 08: Rolled my ankle doing yard work yesterday, so took my weekly off-day today. Boy do I hate off-days. I'm a college guy job hunting towards the end of summer, so my days are pretty empty. I was getting pretty stir crazy; I just wanted to get out and do some HIIT or pick up some barbells a few times, but I know that the rest is just as important as the activity. I'll do my biceps/back workout tomorrow, and run on Sunday. My chest/shoulders are nice and sore from yesterday's pushing workout, so at least I didn't just feel soft all day. Ate six clean meals. -0 points [99 points]
August 09: I concluded after today's workout that the dead lift must have been invented by Hitler. Holy balls did my hams hurt after today's workout. I though I'd be okay doing squats on Tuesday and deads on Saturday, and next week I probably will, but in the few hours after my workout I thought my hams were going to sneak out of my body and strangle me while I slept to stop me from ever doing that to them again. They cooled down after a while, and then DOMS set in extra early on my lower back. SO, when all is said and done, great back/biceps workout today. Nice to get that good burn in. Ate very clean as well. Its getting hard to maintain 1800-2000/day, but its probably mostly because I'm bored, and my impulse when I'm bored is to eat. In any case, I'm looking forward to my bulk. I still haven't decided if I'm starting after this week or at the end of August, but I'm leaning towards waiting til the end of August. I'm SO close to seeing some abs without flexing, and a couple more weeks might get me there. -0 points [99 points]
August 10: Thought I was going to lose a point, but I got my sore hams out on the track and did my HIIT. Ate clean as a whistle. Meteor shower tonight and tomorrow night, by the way. I was just seeing about one every minute and a half from my roof; check it out if you get a chance. Might take my weekly off-day tomorrow because of some scheduling things, in which case I'd work every other day this week. -0 points [99 points]
August 11: Unscheduled cheat meal; my bad. I binged a bit, but it was on healthy things like peanut butter and fruit. Lotta sugar and fat, but I definitely could have done worse. Also did indeed make it an off day, so if I take another one this week, that'll be another point. -1 points [98 points]
August 12: Excellent Leg day at the gym. I used to avoid leg day until a few months ago. It would always happen to fall on a day when I couldn't make time for lifting. Imagine that. However, I'm finally at the point when I look forward to leg day, except for the part where I dread the DOMS I'm guaranteed to feel the few days afterwards hehe. Ate clean today as well; good to make up for Yesterday. Tomorrow's my SCHEDULED cheat meal: home made fried hot wings. I'll use vegitable oil and fresh wings from the store, but it will definitely count as a cheat =0D. Looking forward to it, but in order to avoid guilt I'll try to be conservative for once in my life. -0 points [98 points]
August 13: Cheat: Hot Wings. Absolutely delicious. Frank's hot sauce is the only way to go. Heat six cups of vegetable oil in a large pot to 375 degrees, drop six or seven dry wings in for 8 minutes. Remove wings, put them on paper towel. When oil is back up to temp, put six or seven more, and repeat. Then put wings in a bowl with a 2:1 ratio of hot sauce to melted butter, a good splash apple-cider vinegar and salt to taste. Also added some garlic pepper to mine. Remove wings, serve with ranch or blue cheese. A cheat meal to be sure, but delicious as all getout. It'll get me through another week of clean foods =0D. Great cardio workout; down to 13:54 on the longer variation of the stadium stairs workout. Thought I was going to quick halfway through, but I powered through. My legs were exhausted from my workout yesterday, and I was just drained despite my doses of Nitor. More sleep couldn't hurt. Also saw Tropic Thunder; absolutely hilarious. -0 points [98 points]
August 14: Gym was tough today; just not a strong day. Weights I could lift easily last week I had great difficulty with today. I guess that just happens sometimes; otherwise I've lost some lbm and strength because of my cutting diet. In any case, I'll be FUELING in a couple weeks, so I'm not too worried. I also did a few hours of yard work for a friend of a friend, who's paying me in art. Today I tore up what was left of her patio and moved the bricks around the yard. Tomorrow I'm digging and leveling the area for the new patio she wants. It's a lot of work for the pulling muscles, so I hope I dont' get pre-exhausted (or god forbid DOMS) for my 'pulling' workout on Saturday. In any case, more movement=more cals burned=me looking good. It's also nice to be able to work with my shirt off without being ashamed, and even slightly proud of how I look. I can't wait to see what a slow clean bulk does to my phsyique. Finally, diet: clean as can be. Good to get back to cleanliness after that cheat. My stomach was a little upset all day from the chicken wings. My body's used to clean food and it likes it. -0 points [98 points]
Week 2 - Summary: One unscheduled cheat, but I definitely could have been worse, and I'm seeing the results I need to see. I changed my avatar, but I'll upload a half-way through progress pic bigger. -1 . [98 points]
Avg. Weight for Week: 156.5--Right on target
Continue Cut? Y/N- Against all logic and the advice I'm sure I'd get from the folks on this board, I'm going to keep the cut going just for two more weeks. I want to be as lean as possible when I bulk, as I'm terrified of ballooning back up again, even though I'll be eating carefully and lifting heavy 5 days/week. Also, I told myself almost four months ago that I'd cut for 16 weeks, or until I was at 11% BF, and I'm at neither yet. September 1 will be 16 weeks.

August 15: My run today was 30 seconds slower than two days ago. This is the first time I haven't shaved seconds off. I know I can't expect to make exponential increases in speed, but it was disappointing. Also, my running partner was absent so we weren't there to motivate each other and keep at a steady tempo, so I probably slowed down as a result. A few hours after the run, however, I started feeling really nauseous, and the feeling hasn't gone away all day. I think I'm coming down with something, which explains my poor performance in the gym yesterday and running today. I'll take my off day tomorrow instead of Sunday (as I had scheduled) and rest off this bug. Ate very clean, including for the first time Powerade Zero, in hopes that he electrolytes would combat my nausea. No such luck. -0 points [98 points]
August 16: Still felt sick today, so I'm sure an off day was a good idea. I just get so stir crazy on off days now; I had to go out and take a twenty minute walk. Barely got my heart elevated, but it was better than my otherwise mostly sedentary day. Ate pretty well; stayed withing my macros and ended in my range of calories, but I wouldn't exactly call it "clean": I had a snickers and some hot cocoa. I won't fault myself though; I've been pretty fucking strict the last three months, and I'm pleased with the results I'm getting. I deserve these little treats as long as I don't go crazy. -0 points [98 points]
August 17: Great day in the gym, and ate clean. I'm really looking forward to bulking, but for now I'm glad to feel thin and lean =0D. -0 points [98 points]
August 18: . - points [ points]
August 19: . - points [ points]
August 20: Cheat: Mexican Food. - points [ points]
August 21: . - points [ points]
Week 3 - Summary: /7 Days - . [ points]
Avg. Weight for Week:

August 22: . - points [ points]
August 23: . - points [ points]
August 24: . - points [ points]
August 25: . - points [ points]
August 26: Cheat: Thai Food. - points [ points]
August 27: . - points [ points]
August 28: . - points [ points]
Week 4 - Summary: /7 Days - . [ points]
Avg. Weight for Week:

August 29: . - points [ points]
August 30: . - points [ points]
August 31: . - points [ points]
Week 5 - Summary: /3 Days - . [ points]
August- Summary: /31 Days - . [ points]

1/2 Way through month progress pic:

I wanted to join July Challenge, but felt I wasn't ready yet. :o
Now I've been eating clean and working out for a couple months, I think I could use some consistency training. :nod:

So here's my first Challenge:

GOAL: Cutting

COMMENT: Reduce 8 pounds.


WORKOUT SCHEDULE
Monday: Weight training: full body
Tuesday: Elliptical 45 mins (LISS) or 20 mins HIIT
Wednesday: Weight training: full body
Thursday: Elliptical 45 mins (LISS) or 20 mins HIIT
Friday: Weight training: full body
Saturday: Elliptical 45 mins (LISS) or 20 mins HIIT
Sunday: Off

EXCEPTION
Due the gym monthly free day, I'll change my routine as bellow, in the period from 8/11 to 8/17:
Monday: Weight training: full body
Tuesday: Elliptical 45 mins (LISS) or 20 mins HIIT
Wednesday: Weight training: full body
Thursday: Elliptical 45 mins (LISS) or 20 mins HIIT
Friday: Off
Saturday: Weight training: full body
Sunday: Elliptical 45 mins (LISS) or 20 mins HIIT

FULL BODY TRAINING DETAILS
Leg Press: 5 sets x 5-8 reps
Chest Press: 5 sets x 5-8 reps
Low-Row: 5 sets x 5-8 reps
Military Shoulder Press: 5 sets x 5-8 reps
Cable Front Pulldown: 5 sets x 5-8 reps
Abdominal Crunch: 5 sets x 5-8 reps
Lower Back: 5 sets x 5-8 reps

MEAL SCHEDULE
Six meals per day, one cheat meal per week.
Daily calories intake: 1.930kcal


STARTING STATS
WEIGHT: 193.3 pounds
BODY FAT: 28.4%
ARMS: 14.0"
CALVES: 15.7"
CHEST: 43.7"
FOREARMS: 9.4"
HIPS: 39.4"
THIGHS: 24.2"
WAIST: 41.7"


END STATS
WEIGHT: 187.3 pounds
BODY FAT: 27.8% (!?)
ARMS: 12.8"
CALVES: 15.7"
CHEST: 41.7"
FOREARMS: 8.3"
HIPS: 38.6"
THIGHS: 21.9"
WAIST: 40.2"


RESULTS
WEIGHT: -6.0 pounds
BODY FAT: -0.6% (!?!?)
ARMS: -1.2"
CALVES: -0.0"
CHEST: -2.0"
FOREARMS: -1.1"
HIPS: -0.8"
THIGHS: -2.4"
WAIST: -1.6"


DAILY LOG

AUG 1: Everything went well today. I had my 6 meals, no cheat, and had a great full body workout at the gym.
-0 points = [100 points]

AUG 2: I did my cardio session and ate the 6 scheduled meals. But in the end of night, after a no scheduled meeting, I drank a no scheduled Guinness Draft. So:
-1 point = [99 points]

AUG 3: Rest day. Got a little late for M4, but managed to eat my six meals in time.
-0 points = [99 points]

AUG 4: Did a solid workout at the gym. But, I had four meetings in a row and by the time I managed to eat it was already the time for my next meal. So I skipped M3 (protein+fats)and ate M4 (protein+carbs), because I needed some carbs for the workout. Anyway, 1 point for that...
-1 point = [98 points]

AUG 5: I ate all my scheduled meals. Today was my cardio session day, but I needed to shift it to Sunday. Since I'm not missing it, but shifting to another day in the same week, I won't deduce a point. (If I can't do that cardio on Sunday, then I'll deduce a point instead).
-0 point = [98 points]

AUG 6: Nothing is more motivational for me than a brutal and solid workout! Ate my six meals and everything were fine. A day to end all days.
-0 point = [98 points]

AUG 7: Did my cardio session, 45 mins LISS. Today was my cheat meal day, and I had a yakisoba (lots of carbs, man!) at my dad's place. All the other meals ok, though.
-0 point = [98 points]

AUG 8: Workout with light weights due the soreness from Wednesday's workout. Remember I said two days ago about how motivational a brutal workout could be? Well, I found that the contrary is also true. Ate six meals.
-0 point = [98 points]

AUG 9: Did my cardio session, 45 mins LISS. Ate 6 meals, but the end of the day was hard!
-0 point = [98 points]

AUG 10: Today was my day off from the gym, but I did that 45 mins LISS postponed on Tuesday. Ate my six meals.
-0 point = [98 points]

AUG 11: Ate six meals and did my workout. I'll need to change my day off from gym to Tuesdays, and workout at the until-now-off-day Sundays.
-0 point = [98 points]

AUG 12: I ate all my six meals. As I stated before, I'm can't go to the gym at the Tuesdays anymore, so I'm shifting it to Sundays.
-0 point = [98 points]

AUG 13: Ate my scheduled six meals and did my workout fine. But I'm feeling I'll need to change my full body routine soon, because I'm still sore from the last workout.
-0 point = [98 points]

AUG 14: Cheat meal day. Did my cardio in the morning. My dad want to talk and drink a beer with me so badly, and he's the only person in the world that I didn't learn to tell no. I could put this beer on the cheat meal account, but as I'm not drinking alcohol while cutting, I'm gonna deduce a point for that.
-1 point = [97 points]

AUG 15: I had all my six scheduled meals and workout went fine. Very busy day at the office, hard to keep the meal times, but in the end everything worked fine.
-0 point = [97 points]

AUG 16: Did 45 minutes LISS and ate the six scheduled meals, even on the road all day long. I realized that for me, the pre-coking on the day before is the key for consistency. Tomorrow will be another day inside my car for the most part of it, and am planning to bring all my meals in a termic box. Let's see if it works.
-0 point = [97 points]

AUG 17: Did 45 minutes LISS and ate the six scheduled meals. Everything fine.
-0 point = [97 points]

AUG 18: Workout in the evening was OK, but I wasn't motivated at all. In fact, I was very sleepy, but went to the gym anyway, as I didn't want to deduce a point here. Ate six meals.
-0 point = [97 points]

AUG 19: Today was my day off from training. The day was very busy and I got late for my meals. But by the end of the day I somewhat managed to eat my 6 meals.
-0 point = [97 points]

AUG 20: Ate six meals. I went to the gym, but was feeling dizzy. I checked my blood pressure and it turned out very low. Not sure about the reason yet, but I wasn't able to train anyway.
-1 point: [96 points]

AUG 21: Did my workout, ate 5 meals and... CHEAT MEAL!!! \o/
-0 point: [96 points]

AUG 22: Ate the six scheduled meals and had an INSANE workout!
-0 point= [96 points]

AUG 23: Six scheduled meals and 45 minutes LISS.
-0 point= [96 points]

AUG 24: Ate six meals and did 45 minutes LISS. From tomorrow I'll be changing my workout routine to a upper/lower body instead of the full body workout. It seems like my muscles aren't recovering enough with the full body routine, so I'm gonna split it. But, as I'm keeping the same days for training, it won't make difference to this month's 100 Challenge.
-0 point= [96 points]

AUG 25: Lower body workout went fine. Ate my six scheduled meals.
-0 point= [96 points]

AUG 26: Had to use my cheat meal for the week, because you just can't decline a four years old girl's birthday cake. Ate clean all my meals beside my cheat meal. Rest day. Everything was fine.
-0 point= [96 points]

AUG 27: Great upper body workout! Ate six meals and drank a lot of water. (Salty food in yesterday's cheat meal, I guess.)
-0 point= [96 points]

AUG 28: 45 minutes LISS cardio went well. But I ate a bite of a japanese rice cake. Not an expressive number talking about calories (35kcal!?), but when you think of it under the commitment word... So:
-1 point= [95 points]

AUG 29: Pretty hard workout today. I have no problem being strict to my diet when I'm working, but in the days I'm in home... Ate a slice of the Tuesday's birthday cake. Not a big deal, but totally out of the schedule. Minus one point for that.
-1 point= [94 points]

AUG 30: Finally back to job, I did my 45 minutes cardio and ate the six scheduled meals.
-0 point= [94 points]

AUG 31: I had no problem in the last day of challenge. Did 45 minutes cardio in the morning and ate 6 meals, as scheduled.
-0 point= [94 points]

For me, the important three things in this challenge was:

1. I didn't quite - As obvious as it may be, I was afraid of commit myself and end up quitting for some reason my brain would judge appropriate. I'm happy I did it 'till the end.

2. I scored good - My second concern after the fear of quitting was the fear to lose so many points. I think this fear made me be very strict with my plan. Could I call it turn your fear into your friend?

3. I learned a lot about commitment - I think it was the first time I really commit myself so strong to something. I never commited, because I never believed that I was able to finish. That's maybe the more important thing I learned through this month. You can figure how this will affect my self-steam and confidence.

Let's take a look in the results:

RESULTS
WEIGHT: -6.0 pounds
BODY FAT: -0.6% (!?!?)
ARMS: -1.2"
CALVES: -0.0"
CHEST: -2.0"
FOREARMS: -1.1"
HIPS: -0.8"
THIGHS: -2.4"
WAIST: -1.6"

Looking back to early August, I can tell you I wasn't realistc about my goals. I aim to 8 pounds loss, but after I realized my diet was aim for a 643kcals daily loss. So it's quite impossible to lose 2 pounds per week that way. Good point I'd like to correct in next month's challenge, though. About my BF%, I really don't know what to think. The numbers are pretty crazy these weeks. But with some help from the forum, I decided that as long as I'm noticing good progress in the mirror, I won't bother about the numbers.

Here's my point lost analysis:

Eat no scheduled meal or snack= -4 points.
Workout missed= - 1 point.
Skip a meal= - 1 point.

Seems like my meal plan and workout routine are both working fine for me. My problem is the no scheduled snacks when I'm not working. I just can't be at home alone!!!

On a more social note, I didn't take good communication with the others participants. I need to read more journals and comment on that, you know, the social thing. This is something I want to improve in the next challenge.
Now it's time to set new goals and go to update September's 100 Challenge (http://forums.johnstonefitness.com/showpost.php?p=641957&postcount=7)! :claphigh:

See you guys there!

I´m in...

GOAL: Cutting

COMMENT: I'm going to be a little more strict with myself this month. If I miss it that day I lose a point. I will pre-plan all meals & workouts weekly around my schedule for that week. I am going to be away for a few days, so I will have to miss workouts and may not eat perfectly those days.

WORKOUT SCHEDULE
To be planned on a week by week basis.

MEAL SCHEDULE
Pre planned at the begininning of the week. I will also plan all weekend meals so I don't fall off track for those 2 days everyweek. 2 cheat meals a week.

Week 1 Aug 1 - Aug 9 - Freinds coming to town on the 2nd-4th and that will be a cheat weekend. Here's what the rest of the week will look like....
AUG 1: - Ran in the morning. After work started my weekend! -0 points [100 points]

AUG 2: Off-guests in town

AUG 3: Off-guests in town

AUG 4: My weekend off didn't go as bad as I had planned!! Right back at it yesterday with a Run & Yoga, plus a perfect day of meals. -0 points [100 points]

AUG 5: I had a floor hockey game and we were short on women which means a better workout for me! Did some pilates for my legs when I got home. Meals are great thanks to a trip to the farmers market on the weekend.

AUG 6: Run in morining, worked out my upper body in the afternoon -0 points [100 points]
AUG 7: Ultimate Frisbee game

AUG 8: Ran in the morning and got ready for my vacation. - 0 [100 points]

AUG 9-13: Vacation

AUG 14: Back form vacation, and I'm really tired. I didn't make it in until pretty late last night and I was back to work this morning. My meals today were okay, but my body needs some fresh fruit and veggies. I had an Ultimate Frisbee game tonioght which was great because I don't think I could have made myslef workout otherwise. Back at it tomorrow! - 0 [100 points]

AUG 15: Today was my catch up on slee day and did I ever. I was sleeping during the 6:00 news. However I didn't workout out or eat very well. -2 [98]

AUG 16: I had to be up for golf at 7:00am. Played 18 holes (walked) that was my planned workout for the day, and then slept the afternoon away. Meals were not good though. - 1 [97]

AUG 17: I guess I needed just one more day to get back on track. My cold is almost gone now. No workout & again bad eating - 2 [95]

AUG 18: Met a friend form out of town for dinner and did not do well plus no workout - 2 [93]

AUG 19: got back on track with meals today and played floor hockey in the evening. - 0[93]

Aug 20: Went to see Wicked tonight and had a pre-show dinner out. I ate well and avoided alcohol though! This month has been kind of embarrising, I thought about dropping out, but I've decided to stick with it. No workout -1 [92]

AUG 21: Another okay day. I played Ultimate Frisbee and ate okay. I did go out again tonight and avoided alcohol. Every bit helps -0[92]

Aug 22 - Aug 24 Away for the weekend

Aug 25: Opps some how I lost this days post, must have forgot to hit save. I was -1 [91]

Aug 26: Today went well. Meals were good and I had floor hockey game follwed by a 20 minute yoga session -0 [91]

AUG 27: 20 minutes of yoga. Went to a housewarming party where I ate and drank too much -1 [90]

AUG 28:I felt the effects of last nights party all day. I had an ultimate game and it was really tough to make it through. It was the last game of the summer so it was followed by a celebratory dinner. I made good food choices though! -0 [90]

AUG 29: This is my last party/night out. I went out for a friends BDay first dinner and then to a bar to drink and dance. -2 [88]

AUG 30: After too many late nights and bad habits I've gotten a cold. Today was spent lying on the couch relaxing and taking Buckleys. -2 [86]

AUG 31: Well as I said earlier in the month I had thought about giving up the challenge a few times. This has been one of the unhealthiest months I've had in a LONG time. (It was fun though) I am glad that I stayed in the challenge though. Even though it may not seem like it it did keep mw somewhat accountable. I am EXCITED about September though and being back to a routine! Today was a good day. -0 [88]

I think I am in

So
This is the first time I've joined in on these lil' workout challenges, but since i've made a plan and have been doing it for a lil' while now - i may as well join in. Will help me even more to stick to what I should be doing!

GOAL: Cutting


COMMENT: I want to reduce my body fat to 10% (eventually), but whilst keeping muscle mass pretty much the same. I think i'll aim for 3% cut of body fat this month. I'm currently around 16% (although i get varied results when i test - so could someone please see the end of this post, thanks)


WORKOUT SCHEDULE
Monday: Cross trainer, 23 mins HIIT
Tuesday: Chest and Abs, 50 mins; Cross Trainer 11 mins HIIT
Wednesday: Cross trainer, 23 mins HIIT
Thursday: Bi's and Tri's, 50 mins; Cross Trainer 11 mins HIIT
Friday: Cross trainer, 23 mins HIIT training: delts & traps (PM)
Saturday Shoulders and Back, 50 mins; Cross Trainer 11 mins HIIT
Sunday: Cross trainer, 23 mins HIIT

>alternating days between full cross trainer day and weights/cross trainer day<


MEAL SCHEDULE
5 meals per day, one cheat meal per week (unless i can avoid it!).


STARTING STATS
Age: 21
WEIGHT: 78kgs
BODY FAT: a.16%
ARMS: 14"
CALVES: 15.5"
CHEST: 39.5"
FOREARMS: 11.5"
HIPS: 35.5"
THIGHS: 22"
WAIST: 33.5"


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

Body Fat:
When testing with scales and 3-point callipers i get anywhere between 14.5%-18%. And this is talking testing one day after another, not in large intervals. I think I'm about 16%, maybe 17%.

But could someone check these photos out and let me know roughly what you reckon my body fat % is, too give me an experienced idea??

Thanks guys.

I'll add a weight training program to my schedule before the challenge begins. This certainly is going to be a challenge for me! As it is, I don't go a week straight eating and exercising like this...let alone a whole month! But, I know I need to. :)



GOAL: I want to lose 6% body fat.


WORKOUT SCHEDULE
Monday: Weight Training (cheat meal day and only day I may consume alcohol)
Tuesday: Fasted Cardio, 2 miles on the Treadmill
Wednesday: Weight Training & Fasted Cardio, 2 miles on the Treadmill
Thursday: Fasted Cardio, 2 miles on the Treadmill
Friday: Weight Training
Saturday: Fasted Cardio, 2 miles on the Treadmill
Sunday: Rest


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


STARTING STATS
WEIGHT: 150 lbs
BODY FAT: 30.67%
ARMS: 11.25"
CALVES: 14.25"
CHEST: 35.5"
FOREARMS: 9.5"
HIPS: 42.25"
THIGHS: 23.75"
WAIST: 30.5"


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


DAILY LOG

AUG 1: -0 points. Yeah, baby!
100 points
AUG 2: -0 points. Getting a good start on this thing!
100 points
AUG 3: -0 points. God, today was hard.
100 points
AUG 4: -0 points. Cheat meal day!!!
100 points
AUG 5: -0 points. All good.
100 points
AUG 6: -0 points. The end of the day was HARD!!
100 points
AUG 7: -1 point. I only ate four meals today.
99 points

NEW PLAN --- WORK OUT 4 hrs a day , 2hrs weights and 2hrs cardio (30 min being core , "military style") I have enough time to do this and this was my original plan but I go lazy. Also, I must log every meal in to fitaday.

COOL!

GOAL: Cutting


COMMENT: I want to reduce my body fat by 5% and drop 10 pounds


WORKOUT SCHEDULE
Monday: Lifting, target upper body (at least 1hr)
Tuesday: Run at the track (at least 45 min)
Wednesday: Lifting, target lower body (at least 1hr)
Thursday: Run at the track (at least 45 min)
Friday: Lifting, target upper body ( at least 1hr)
Saturday: Lifting, target entire body with resistance cables (at least 1hr)
Sunday: Exercise ball, target core (at least 1hr)

MEAL SCHEDULE
1) Five meals per day
2) no more dark chocolate so one cheat meal per weekend (Friday, Saturday or Sunday)
3) Record caloric intake everyday (via external website)
4) at least 2 glasses of green tea - daily
5) at least 6 glasses of water - daily
6) No soft drinks or juice (except for orange juice I squeeze myself)
7) Take all Vitamins / minerals / with afternoon meal - daily


As of July 24, 2008, UPDATE: weight and first body fat measurement as of AUG 1
STARTING STATS (will be updated on July 31st)
WEIGHT: 193 lb
BODY FAT: 19.1 % (Omron Fat Loss Monitor), 24.65% by U.S Navy, 22.36% by YMCA standards (source http://www.healthstatus.com/calculate/bfb )
ARMS: 35 cm+, (about 14 in)
CALVES: 39.5 cm, (almost 16 in)
CHEST: 102 cm+, (or about 40 in)
FOREARMS [right around the middle] : 26 cm+, ( 10 in +)
HIPS: 99cm +
THIGHS: 61 cm +
WAIST: 104cm +


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

DAILY LOG

[ GOOD ] - [ BAD ] = [TOTAL]
-------------------------------------
AUG 1:
- [100 points] - 0 points = 100, All went well, almost forgot to take the tea though =-P.
AUG 2:
- [100 points] - 0 points = 100, Work out went well but already used up my "cheat meal" for the week.
AUG 3:
- [100 points] - 0 points = 100, Worked out extra long today.
AUG 4:
- [100 points] - 0 points = 100, getting easier to do this since I don't have to think about it as much
AUG 5:
- [100 points] - 0 points = 100, moved cardio over to Wed for this week. Instead I did lower body today.
AUG 6:
- [100 points] - 0 points = 99 , just completed my two hours of lifting. Only did cardio for 30 min, I was hurt and I thought I was ready so on my way to the track I knew I wouldn't be able to hold up but I still wanted to try, anyway the track was closed so I ended up just doing the "core" cardio stuff (-1 point ) =-( SO FOR NOW I'LL WORK ON DOING OTHER CARDIO instead of running, need to get up to speed anyway. SO FOR THE NEXT TWO WEEKS I'LL BE DOING "EASY CARDIO" AND SLOWLY MOVE UP FROM 30 MINS OF RUNNING STARTING MONDAY ALL THE WAY UP TO THE 1.5 HRS. WISH ME LUCK!
AUG 7:
- [100 points] - 0 points = 97, over ate for one meal and didnt do any cardio
AUG 8:
- [100 points] - 0 points = 90, didn't keep track of anything and didnt work out, I sort of took a day off
AUG 9:
- [100 points] - 0 points = ---
AUG 10:
- [100 points] - 0 points = 80, going to take the weekend off


END STATS:
==============================================
WEIGHT: 185.5
BODY FAT: 15.8 % (Omron Fat Loss Monitor),


So only 7.5 pounds or so and 3.3% drop... not what I had aimed for but at least I made some progress.. I hope to be able to get other measurements in soon enough.

GOAL: Cutting


COMMENT: I want to reduce my body fat to 15% and be between 210-220 pounds at the least.


WORKOUT SCHEDULE
Monday: 45 minutes fasted LISS: Chest and Triceps
Tuesday: 45 minutes fasted LISS
Wednesday: 45 minutes fasted LISS, Back and Biceps
Thursday: 45 minutes fasted LISS
Friday: 45 minutes fasted LISS
Saturday: 45 minutes fasted LISS, Legs
Sunday: 45 minutes fasted LISS


MEAL SCHEDULE
5-6 meals per day, at least 1 gallon of water per day, 1 cheat meal per week


STARTING STATS
WEIGHT: 230.6 lbs
BODY FAT: 24.8% (according to my scale, but I will check with online calc later)
ARMS: L 13.75", R 13.8125"
CALVES: L 16", R 16"
CHEST: 41"
FOREARMS: L 9.5" R 10"
HIPS: 41"
THIGHS: L 25.25" R 25.25"
WAIST: 39"
MIDSECTION: 40.25"
NECK: 15.5"


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

Log:
Fri Aug 1: Started really well but lost a point on food in the evening and didn't have time to workout today. A rough start but I am hopeful. 98 points
Sat Aug 2: This challenge is rough traveling. I missed my workout and I had not good meals. 96 points
Sun Aug 3: I am losing a lot of points. It's rough but I will get back. Let's see if I can work this one out now. 94 points
Mon Aug 4:
Tue Aug 5:
Wed Aug 6:
Thu Aug 7:
Fri Aug 8:
Sat Aug 9:
Sun Aug 10:
Mon Aug 11:
Tue Aug 12:
Wed Aug 13:
Thu Aug 14:
Fri Aug 15:
Sat Aug 16:
Sun Aug 17:
Mon Aug 18:
Tue Aug 19:
Wed Aug 20:
Thu Aug 21:
Fri Aug 22:
Sat Aug 23:
Sun Aug 24:
Mon Aug 25:
Tue Aug 26:
Wed Aug 27:
Thu Aug 28:
Fri Aug 29:
Sat Aug 30:
Sun Aug 31:

GOAL: I want to lose 12-15 pounds of fat.


WORKOUT SCHEDULE
Monday: Weight training: Legs / Calves (AM) Circuit Training (PM)
Tuesday: Weight training: Back / Biceps / Forearms (AM) Core Training (PM)
Wednesday: Circuit Training / Abs
Thursday: Weight training: Chest / Triceps (AM) Core Training (PM)
Friday: Circuit Training / Abs
Saturday: Weight training: Shoulders / Traps
Sunday: Off


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


STARTING STATS
WEIGHT: 189 pounds
BODY FAT: 25.6%
ARMS: "
CALVES: "
CHEST: "
FOREARMS: "
HIPS: "
THIGHS: "
WAIST: "


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


DAILY LOG

GOAL: To lose 15 lbs. and/or 5% body fat.

WORKOUT SCHEDULE
Monday: 3 mile run
Tuesday: Back/Biceps, 3 mile run
Wednesday: Chest/Triceps, 3 mile run
Thursday: Legs/Shoulders, 3 mile run
Friday: 3 mile run
Saturday: 3-6 mile run
Sunday: No workout scheduled.


MEAL SCHEDULE
5 meals per day. 1 Cheat meal per week.

STARTING STATS (Will update on August 1)
WEIGHT: 198.8 lbs
BODY FAT: 19%
ARMS: 13 5/8"
CALVES: 16"
CHEST: 39 1/8"
FOREARMS: 12 3/16"
HIPS: 37"
THIGHS: 24 1/8"
WAIST: 36"


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

Log:
Fri Aug 1:
Sat Aug 2:
Sun Aug 3:
Mon Aug 4:
Tue Aug 5:
Wed Aug 6:
Thu Aug 7:
Fri Aug 8:
Sat Aug 9:
Sun Aug 10:
Mon Aug 11:
Tue Aug 12:
Wed Aug 13:
Thu Aug 14:
Fri Aug 15:
Sat Aug 16:
Sun Aug 17:
Mon Aug 18:
Tue Aug 19:
Wed Aug 20:
Thu Aug 21:
Fri Aug 22:
Sat Aug 23:
Sun Aug 24:
Mon Aug 25:
Tue Aug 26:
Wed Aug 27:
Thu Aug 28:
Fri Aug 29:
Sat Aug 30:
Sun Aug 31:
________________

GOAL: Cutting


COMMENT: I want to reduce my body fat by 5 lbs.


WORKOUT SCHEDULE
Monday: Off
Tuesday: Run 1 hour (PM) / Weight Training: Back and Biceps (PM)
Wednesday: Off
Thursday: Run 1 hour (AM)
Friday: Weight Training: Legs (PM)
Saturday: Run 1 1/2 hours (AM)
Sunday: Yoga (AM)/Weight Training: Chest, Triceps, Shoulders (PM)

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


STARTING STATS
WEIGHT: 196.8
BODY FAT: 23.5%
ARMS: 12.5"
CALVES: 15.875"
CHEST: 39.75"
FOREARMS: 10.75"
HIPS: 38.5"
THIGHS: 24"
WAIST: 38.5"
NECK: 15"

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

DAILY LOG

Fri Aug 1: Ate six meals, did leg workout. -0 points [100 points]
Sat Aug 2: Unscheduled cheat meal, no workout,did not post. -3 points [97 points]
Sun Aug 3: Ate six meals, yoga and Sunday weight training. -0 points [97 points]
Mon Aug 4: Ate six meals. Scheduled off day. -0 points [97 points]
Tue Aug 5: Ate six meals. Tuesday weight training and running. -0 points [97 points]
Wed Aug 6: Ate six meals. Scheduled off day. -0 points [97 points]
Thu Aug 7: Ate six meals. Ran. -0 points [97 points]
Fri Aug 8: Ate six meals. Friday weight training and running. -0 points [97 points]
Sat Aug 9: Ate six meals.Scheduled cheat meal. Ran. -0 points [97 points]
Sun Aug 10: Ate six meals, yoga and Sunday weight training. -0 points [97 points]
Mon Aug 11: Ate six meals. Scheduled off day. -0 points [97 points]
Tue Aug 12: Ate six meals. Tuesday weight training and running. -0 points [97 points]
Wed Aug 13: Unscheduled cheat meal. Otherwise OK. - 1 point [96 points]
Thu Aug 14: Unscheduled cheat meal. Did not run. - 2 points [94 points]
Fri Aug 15: Ate six meals. Friday weight training. Did not update. -1 point [93 points]
Sat Aug 16: Ate six meals. Did not run. -1 point [92 points]
Sun Aug 17: Ate six meals. Did yoga and Sunday weight training. Did not update. -1 point [91 points]
Mon Aug 18: Ate six meals. -0 points [91 points]
Tue Aug 19: Ate six meals. Cut short workout due to injury. -1 point [90 points]
Wed Aug 20: Ate six meals. -0 points [90 points]
Thu Aug 21: Ate six meals. Did not run. Did not update. -2 points [88 points]
Fri Aug 22: Ate six meals. Friday weight training. Did not update. -1 point [87 points]
Sat Aug 23: Ate six meals with scheduled cheat meal. Did not update. -1 point [86 points]
Sun Aug 24: Ate six meals. Sunday yoga and weight training. Did not update. -1 point [85 points]
Mon Aug 25: Ate six meals. Did not update. -1 point [84 points]
Tue Aug 26: Ate six meals. Did not run. -1 point [83 points]
Wed Aug 27: Ate six meals. Wednesday weight training instead of Tuesday for this week. -0 points [83 points]
Thu Aug 28: Ate six meals. Did not run. -1 point [82 points]
Fri Aug 29:
Sat Aug 30:
Sun Aug 31: No yoga class.

Have to drop out, my motivation for working out is zero at the moment. Hopefully I will return for the September challenge.

GOAL: Healthier lifestyle and get more exercise!

CARDIO TYPES
MTB Off-Road Biking: 5-10 miles
Work Commute by Bicycle: 8 miles (both ways)
Elliptical Machine: Aerobic (20-30mins)
Elliptical Machine: HIIT (20-30mins)

WEIGHT TRAINING SCHEDULE
Monday: Biceps, Triceps & Forearms
Tuesday: Abs, Calves & Hamstrings
Wednesday: Balance
Thursday: Chest, Back & Shoulders
Friday: Abs & Quads

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


STARTING STATS
WEIGHT: 170.5 lbs
BODY FAT: 19.0%
BICEPS: 34 cm
CALVES: 38 cm
CHEST: 92 cm
FOREARMS: 28.5 cm
HIPS: 97 cm
THIGHS: 57.5 cm
WAIST: 90 cm
NAVAL: 93.5 cm

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


DAILY LOG:

AUG 01: -0 points [100 points] (170.5lbs, 19.0%) Elliptical Aerobic 20 mins

AUG 02: -1 points [ 99 points] (170.5lbs, 19.0%) Mnt Bike (2 hours), Scheduled Cheat Meal, 5 Meals (-1pt).

AUG 03: -0 points [ 99 points] (169.0lbs, 19.0%) 8 mile bike ride.

AUG 04: -1 points [ 98 points] (169.0lbs, 19.0%) 8 mile bike ride; Weight Training: Arms; Unscheduled Cheat Meal (-1pt).

AUG 05: -1 points [ 97 points] (168.0lbs, 19.5%) I didn't do any cardio or weight training! :(

AUG 06: -1 points [ 96 points] (169.5lbs, 19.5%) Soccer 40mins + 1.5hours.

AUG 07: -0 points [ 95 points] (168.5lbs, 19.5%) Missed Abs (-1pt).

AUG 08: -2 points [ 93 points] (167.5lbs, 19.5%) Missed Balance (-1pt); Missed posting (-1pt)

AUG 09: -0 points [ 93 points] (167.5lbs, 19.5%) 8 Mile bike ride.

AUG 10: -0 points [ 93 points] (169.0lbs, 19.0%) Soccer 2 hours.

AUG 11: -0 points [ 93 points] (169.0lbs, 19.0%) Bike commute (8 miles); Weight Training: Arms.

AUG 12: -0 points [ 93 points] (169.0lbs, 19.0%) Abs, Quads.

AUG 13: -1 points [ 92 points] (169.0lbs, 19.0%) Soccer 2.5 hours; 5 meals (-1pt).

AUG 14: -2 points [ 90 points] (167.0lbs, 18.0%) Triceps; Abs; Unschedule cheat meal (-1pt), 5 meals (-1pt).

AUG 15: -0 points [ 90 points] (168.5lbs, 18.0%) Balance;

AUG 16: -2 points [ 88 points] (170.0lbs, 18.0%) Scheduled cheat meal; rest day; 4 meals (-2pts).

AUG 17: -2 points [ 86 points] (169.0lbs, 19.0%) 5 meals (-1pts); Missed post (-1pt).

AUG 18: -2 points [ 84 points] (169.5lbs, 19.0%) Missed post (-1pt).

AUG 19: -0 points [ 84 points] (169.5lbs, 19.0%) Shoulders.

AUG 20: -0 points [ 84 points] (169.0lbs, 19.0%) Balance.

AUG 21: -0 points [ 84 points] (168.0lbs, 19.0%) Biceps.

AUG 22: -0 points [ 84 points] (166.0lbs, 19.0%) Calves & Abs.

AUG 23: -0 points [ 84 points] (167.5lbs, 19.0%) Triceps.

AUG 24: -2 points [ 82 points] (167.5lbs, 19.0%) Rest day; No post (-1pt); 5 meals (-1pt).

AUG 25: -2 points [ 80 points] (167.5lbs, 19.0%) No workout (-1pt); Unscheduled cheat meal (-1pt).

AUG 26: -0 points [ 80 points] (169.0lbs, 18.0%) 20 mins Elliptical; 60 mins basketball.

AUG 27: -0 points [ 80 points] (166.5lbs, 17.0%) 90+ mins of soccer.

AUG 28: -0 points [ 80 points] (165.5lbs, 17.0%) Balance.

AUG 29: -3 points [ 77 points] (167.5lbs, 17.0%) No workout (-1); Unscheduled cheat meal (-1); No post (-1).

AUG 30: -1 points [ 76 points] (167.5lbs, 17.0%) Abs; 5 meals (-1).

AUG 31: -3 points [ 73 points] (167.5lbs, 18.5.0%) Soccer 90+mins; 3 meals (-3).

GOAL: Rehab/Cut while maintaining or increasing lean mass. Drop 1% of bodyfat per week.

COMMENT:I'm recovering from achilles surgery, so my workouts will change as I am able to do more lower body/cardio.


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

Modified 8-18-08 [Healed enough to start Waterbury's 10X10 protocol]
Monday:10X10 Weights
Tuesday: Cardio
Wednesday: 10X10 Weights
Thursday: Cardio
Friday:10X10 Weights
Saturday: Cardio
Sunday: Off
MEAL SCHEDULE
Five to six meals per day, NO CHEAT Meals. I have been pretty lax in diet for the last 3 weeks, so I am going to be very diligent this month. No bread, no pasta, and no alcohol. To accomodate my work schedule, I may move exercises by a day when I travel.


STARTING STATS
WEIGHT: 197.8
BODY FAT: ~19%
ARMS:15"
CALVES:14.5"
CHEST:42"
FOREARMS:
HIPS:
THIGHS:22"
WAIST: 38


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


DAILY LOG
AUG 1: Workout moved to tomorrow due to work issues, diet on track. [100 pts]
AUG 2: BFL Style Upper Body Workout, Diet: (P/C/F 184/157/76 2055 Kcal) Diet was too high in carbs -1. [99 pts]
AUG 3: Off day. Diet: (P/C/F 229/103/70 1951 Kcal) [99 pts]
AUG 4: Upper Body Workout. Diet: (P/C/F 221/117/70 1950 Kcal) [99 pts]
AUG 5: HIIT Cardio : 20 minutes. Diet: (P/C/F 186/89/108 2039 Kcal) [99 pts]
AUG 6: Moved workout to tomorrow as I may be able to work legs. Diet: (Did ot track) -1 pt. [98 pts]
AUG 7: Removable cast is off and I can start rehab. 1 Mile walk, lower body workout. Diet was too high in cals. -2 pts. [96 pts]
AUG 8: AM CArdio 45 minutes. Upper Body Workout. Diet too high in carbs : -2 pts. [94 pts]
AUG 9: AM CArdio 30 minutes. Unscheduled cheat : -1pts. [93 pts]
AUG 10: 1 mile walk. Did not track diet due to restaurant meals, but too high in carbs. : -1pts. [92 pts]
AUG 11: 40 Minutes AM cardio, PM: 1 mile walk. Had to deal with sick dog, so weight workout moved to tomorrow. Diet: (P/C/F 156/240/88 2371 Kcal). [92 pts]
AUG 12: Lower body workout. Diet: (P/C/F 164/205/96 2301 Kcal). [92 pts]
AUG 13: Upper body workout. Diet: (P/C/F 217/156/91 2285 Kcal). [92 pts]
AUG 14: AM Exercise Bike : 40 minutes. Diet: (Did not track. Daughter made dinner, way too high in carbs). -2pts [90 pts]
AUG 15: Lower body workout.. Diet: (Did not track.way too high in carbs). -2pts [88 pts]
AUG 16: Off day, forgot to post (moved cardio to tomorrow) Diet: (Did not track. On track though). -1 pts [87 pts]
AUG 17: AM Cardio: 40 minutes. Diet: (Did not track. Too high in carbs). -1 pts [86 pts]
AUG 18: 10X10 Workout. Diet: (P/C/F 212/216/51/ 2087 Kcal).[86 pts]
AUG 19: AM Cardio: 45 minutes. Diet: (P/C/F 137/156/91/ 2009 Kcal). [86 pts]
AUG 20 Tripped and landed badly on injured leg. Day off per Dr's advice. (I have a note) Diet : Did not track. [86 pts]
AUG 21 Day off per Dr's advice, but did get in a 1.5 mile walk Diet : Did not track, but cheated after dinner. -1 [84 pts]
AUG 22 No workout, bad diet. -2 [82 pts]
AUG 23 10/10 workout. Diet( P/C/F 131/251/90 2357). Had wedding cake at reception. -1 [81 pts]
AUG 24 No workout/off day. Diet was off. -1 [80 pts]
AUG 25 No workout/traveling to Toronto. Diet was ok. [80 pts]
AUG 26 No workout-team meetings in Toronto. Diet was ok. [80 pts]
AUG 27 No workout-team meetings in Toronto. Diet was ok. [80 pts]
Aug 28-30 No workout, tore cartilage in wrist on trip. -4 [76 pts]
Aug 31 45 minutes cardio. Diet on track. [76 pts]

In the past three years I have gained more than 30 pounds. I was mortified when the scale revealed my weight, and if anything, it sounded the bell to take action. I am excited about the challenge, and knowing that I am working with a team will assist my motivation level. Being accountable will force me to be honest. Bring it on ...

GOAL
- lose 15 pounds by the end of August

GETTING THERE
- daily cardio (30 - 60 minutes on a Lifecycle)
- healthy eating; two cheat meals for the month
- four weight sessions per week

KEY STARTING STAT
- weight is 211 lbs

GOAL: Weight loss, increased cardio fitness, and a lifestyle change geared towards fitness

COMMENT: I want to run the Autumn Rock and Run 5k in Casselberry on 9/13.

WORKOUT SCHEDULE -
Monday: 1 hour weight training + cardio warmup
Tuesday: 30 minutes run/jog outside
Wednesday: 1 hour weight training + cardio warmup
Thursday: 30 minutes run/jog outside
Friday: Rest (or 1hr weight if missed on M or W)
Saturday: 30 minutes cardio
Sunday: Rest


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


STARTING STATS (will be updated on July 31st)
WEIGHT: 161
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG

AUG 1: 5 meals, -1 = 99 points

AUG 2: 30 minutes cardio, no change = 99 points

AUG 3: Rest, no change = 99 points

AUG 4: 30 minutes cardio, no lifting, -1 = 98 pts

AUG 5: Lifting, cardio = 98 pts

AUG 6: 30 minutes cardio, no change = 98 pts

AUG 7: 30 minutes cardio, no change = 98 pts

AUG 8: 5 meals, -1, no post - 1, = 96 pts

AUG 9: 30 minutes cardio, no post -1 = 95pts

AUG 10: rest, no change = 95 pts

AUG 11: cardio, no lift, -1 = 94 pts

AUG 12: no cardio, -1 = 93 pts

AUG 13: 1:30 basketball, no lift, -1 = 92pts

AUG 14: 30 min cardio, no post -1 = 91pts

AUG 15: Rest, no post, -1 = 90pts

AUG 16: No cardio or post, -2 = 88pts

AUG 17: 30 minutes run/cardi in gym = 88pts

AUG 18: 30 minutes run, no post, -1 = 87pts

AUG 19: Hurricane day, no gym -1 = 86pts

AUG 20: Gym, 30 minutes run/cardio = 86pts

AUG 21: 30 minutes cardio, no post -1, = 85pts

AUG 22:No cardio, no post -2, = 83pts

AUG 23: No cardio, 5 meals, -2 = 81pts

AUG 24: Rest, no post -1, 80pts

AUG 25: Gym, 30mins cardio, 80pts

AUG 26: 30+ mins b-ball, 80pts

AUG 27:

AUG 28:

AUG 29:

AUG 30:

AUG 31:


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

GOAL: Cutting and Running ;)

COMMENT: I want to be able to run for 30 minutes straight and reduce my body fat by 10 pounds.

WORKOUT SCHEDULE
Monday: back, rear delt, abs / 30 mn walk-run
Tuesday: quads, inner thigh, calves
Wednesday: chest, shoulders / 30 mn walk-run
Thursday: 45 mn walk-run
Friday: buttocks, hamstrings, outer thigh
Saturday: arms, abs / 30 mn walk-run
Sunday: long walk or some yoga

Edited 8/9/08: switched to 3-day split
A chest, shoulders, triceps
B back, biceps, cardio
cardio
C legs, abs

NUTRITION
Eat no more than 1800 calories per day in at least five small meals. Consume 120-165 grams protein per day.



STARTING STATS
WEIGHT: 170 lbs.
BODY FAT: 27%
ARMS: 12"
CALVES: 14.25"
CHEST: 39.5"
FOREARMS: 9.75"
HIPS: 40.75"
THIGHS: 23"
WAIST: 33.75"

ENDING STATS
weight: 169 lbs (26.7%BF)
lean mass: 124 lbs
body fat: 45 lbs
arms: 12"
calves: 14.5"
chest: 39"
waist: 33"
hips: 40"
thighs: 23"


DAILY LOG

Fri Aug 1: - went over calorie limit: - 1 = 99
Sat Aug 2: I should have scheduled a cheat meal. Great work out yesterday and good nutrition until friend's birthday party with wine, cheese, empanadas but I passed on the dessert: -2 = 97
Sun Aug 3: I had such a great day that if I could give myself a point, I would: -0 = 97 :claphigh:
Mon Aug 4: 30 min. intense cardio and then back, rear delt, dl, and abs; ate frequent meals that added up to less than 1800 calories; got grams protein: - 0 = 97
Tue Aug 5: I think I've lost about 2 lbs BF. :) Yesterday I went over my 1800 calories but still stayed well under what I burned. Good workout. - 1 = 96
Wed Aug 6: Great workout in the morning. Threw a party last night and went over calories by 200 (still well under what I burned) and fell 5 grams short of 125 on protein. The problem is vino. So I'm challenging myself not to drink the rest of the month per John Stone's current experience. -2 = 94
Thu Aug 7: Excellent morning walk through my hilly neighborhood, 45 mn; ate six small meals totaling 1728 calories and 148g protein; -- 0 =94
Fri Aug 8: Great workout but fell short on protein: - 1 = 93
Sat Aug 9: Terrific day. Switched to new 3-day split. Great workout plus long walk and ate only about 1400 calories while getting 126 grams protein. Also so far this month I've lost an inch around my hips and waist. Not bad for nine days! - 0 = 93
Sun Aug 10: I started yesterday off with a hilly 2.4 mile walk and then went to the gym to work back and triceps. Did great with nutrition all day until 9:30 p.m. watching the Olympics when I ate a bowl of chips and drank some wine and went over calories. No chance of making an A in this challenge, but I'm going to see it through. And I seem to be reaching my goals anyway: down 4.5 lbs BF and able to run long stretches at a time. Still - 3 = 90
Mon Aug 11: Excellent day. Went for 30 mn walk/run that included more running than I've done in years. Nutritionally I was spot on -- got 1800 calories including 127 grams protein. - 0 = 90
Tue Aug 12: stayed under calorie limit, consumed enough protein; worked core, incl abs, and legs; but drank two light beers - 1 = 89
Wed Aug 13: good chest, shoulder, triceps workout; good on protein; but went over on calories - 1 = 88
Thu Aug 14:
Fri Aug 15:
Sat Aug 16: Away from Internet connection for two days (at a friend's house on the river). I did work out on Thursday, but didn't eat clean those two days. - 2 = 86
Sun Aug 17: I am making dismal progress. But I am getting really strong. Yesterday worked legs. Nutrition okay, but not what I was aiming for. - 1 = 85
Mon Aug 18: excellent cardio, strength, and core work yesterday; clean diet but drank a few glasses of wine last night - 1 = 84
Tue Aug 19: great nutrition; great workout - 0 = 84
Wed Aug 20: okay on workout (entered contest at my gym); went over calories by about 150; started carb cycling which is already showing results: - 1 = 83
Thu Aug 21: mother in town, took to drinking, lose one point = 82
Fri Aug 22: mother still in town.... - 2 = 80
Sat Aug 23: very active, low calorie day, about 40/40/20 - 0 = 80
Sun Aug 24: long walk, great work out, clean low-carb diet: -0 =80
Mon Aug 25: worked legs at home, successfully finished low-carb day but only got 108 grams protein. I think I set the protein "bar" too high for this challenge. - 1 = 79
Tue Aug 26:
Wed Aug 27:
Thu Aug 28:
Fri Aug 29:
Sat Aug 30:
Sun Aug 31: I stopped charting, having given up on making much progress. also on August 30 I decided to stop drinking. I've now started the September challenge.

WHALE KAYAKING in SEPTEMBER

GOALS: 10lbs fat loss and cardiac fitness

PLAN: At least 3 x week 45 minutes MISS+HIIT, 3 x week full body weights

AUG 1st: Starting tomorrow!

AUG 2nd: Blindsided by a birthday I had totally forgotten! We went to Outback and I used portion control but did indulge in a cookie dough icecream cone later that night.
AUG 3: Missed update - 1 pt. Did not fully comply with diet. - 1pt.
AUG 4th: 45 minutes LISS. Did not fully comply with diet. - 1 pt.
AUG 5th: 45 minutes LISS. Did not fully comply with diet. - 1 pt.
AUG 6th: Diet was excellent. Missed update - 1 pt.
AUG 7th: Diet was excellent.
AUG 8th: Diet was excellent.
AUG 9th: Diet was excellent.
AUG 10th: Diet was excellent. Upper body workout. Lifted a little too heavy and my tendons and bones in my forearms are aching.
Have more energy now with the decrease in carbs and no morning carb hangover! Tomorrow I may just be able to do an early morning cardio workout. Missed my moderate/HIIT workouts this week. - 3 pts.
AUG 11th: Diet was excellent. WTF, I was so exhausted this morning. Finally fell asleep at 12:30, maybe that's why. Yesterday I did actually do some deep sumo squats and held static positions. Didnt think it'd have much impact but my quads are seriously hurting. Am sleepy tonight so going to take a shower and try to get to bed early.
AUG 12th: Diet was excellent. Woke up very tired again. Fell asleep at midnight. 45 minutes LISS.
AUG 13th: Diet was excellent. 45 minutes LISS. Upper body weights. Tossed and turned and woke up at 3:00 am and was really tired. Going to keep trying to get in morning cardio, especially since I do not want to have caffeine induced insomnia at night if I drink coffee in the evening. I have also had a few days of cravings at night - wouldnt have them if I was sleeping on time! Probably will be easier to get going on FRI, SAT, and SUN so I'm shooting for those days. VERY excited since I've reached the one week mark of my cut and everythings been perfect on the diet front. EDIT: It's been 8 days!!! Woohooo.
AUG 14th: Diet was excellent. 45 minutes LISS.
AUG 15th: Diet was excellent. 45 minutes LISS. - 1 point.
AUG 16th: Diet was perfect. Going to take something to help me sleep tonight.
AUG 17th: Diet was perfect. "So, I moved the date forward one week when all campsites can be reserved. " :cry: No Mt Rainier. That's the day I'm going kayaking, and I'd rather go kayaking. Guess it's just as well seeing as how I havent gotten a really really good butt kicking run in :bang: I think tomorrow morning will be the last time I'll try to get out there. Then I should maybe give up and just go in the evenings and hopefully I wont need any coffee to get me going.
AUG 18th: Diet will be perfect. Lamb stew with rosemary and a slice of buttered bread with sugar free vanilla pudding for dessert. Hell yeah! Me thinks I need to go running tonight. Will report back later. UPDATE: Wow. I forgot how fucking hard running is. I lasted 15 minutes all told before I thought I was going to puke. I am glad I did some tabata squats before I went because it held the reigns when I wanted to overexert myself cardiovascularly. I didnt have to tell myself to not push it too hard (since my fatigued legs wouldnt allow it) which is what I did not do before when I tried running - and would subsequently become very discouraged due to the strenuousness of the activity. I get the weirdest discomforts too - aching eardrums, aching gums and itchy teeth (like I imagine teething would feel like), brain sloshing, cervical spine pummeling. I want to look forward to running, not dread it. However that old familiar feeling did sear into me - that horrible realization that you're fucking weak. It made me want to avoid that feeling at all costs, and that means more running. Diet was better than perfect. I ended up eating half of the stew and half of the pudding because I became full (portion control is so working for me.)
AUG 19th: Diet better than perfect. Rest day today.
AUG 20th: Diet better than perfect. Upper body workout completed.
AUG 21st: Diet perfect. Lower body workout completed.
AUG 22nd: Diet was moderate. Barbecue potluck at work - my portion control was out of this world though. I surprised myself at that. At dinner though I had an icecream cone (later on) and a little too much dark bread from Outback. Missed update - 1 pt.
AUG 23rd: Diet was filled with treats (breakfast out, birthday party, out for drinks.) Was lots of fun and dont feel badly about it! :)
AUG 24th: Diet was moderate.
AUG 25th: Diet was better than moderate but still not perfect.

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

TBC, but probably lifting 3 - 4 times a week

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 01/08/2008
N/A

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