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

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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.)

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

DEC 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]

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

DEC 4:

DEC 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]

and so on.....

I'm in.

My resolve has dissipated lately.

12/30 Lots of informal exercise today (concert at night always means dancing). Not burning a lot of calories, but not just sitting on my tuchus either. Good on the diet. I'm thinking a lot of yard work is in my future.

12/29 No formal exercise today. Pretty good on the diet. Practicing my meditation as I block esoteric relatives out of my mind......

12/28 I didn't update yesterday, but I was on the bike for 40 minutes. Off to do another round on the bike. I LOVE HOUSE MARATHONS!

12/26 Tomorrow didn't arrive with a lot of motivation......I ate well, though.

12/25 Never did get on the bike yesterday. Ate well but no formal exercise today. Tomorrow is a new day.

12/24 Ate a homecooked meal (I didn't make it......). Off to the bike!

12/23 Changed up the routine a bit and enjoyed it. Ate pretty well.

12/22 Food was good. Got some exercise chasing special needs child. Off to do a half hour on the bike.

12/20 Food was good for you, but I had a lot of it today. Getting back on the wagon fully tomorrow.

12/19 Good on the diet. Headache and back is a little sore, so I'll probably take tonight off. If I'm feeling better I'll probably do a lite bike ride.

12/18 Got some proof that I've made a difference in some lives, and a big one in a few. That was nice. Ate pretty well. Informal exercise in the backyard with the kiddo.

12/17 Not really keeping track of points, but I certainly was off the diet today. Not 3 pints of Ben and Jerry's type off, but a kid's popcorn and an 8 ounce "blue flavored" slush at the movies. Did a nice 30 minutes on the bike again. Damn pedometer ran out of juice.

12/16 Again. Ended up doing a light 30 minutes on the bike.

12/16 Pedometer was out in the yard. :) Taking it easy today.

12/15 Again. Had pizza for dinner. Added 30 minutes of the bike and a few situps to the log.

12/15 Good on the diet. Did a TON of yard work today. Pedometer fell off somewhere in the yard, but it's somewhere on the property.......

12/14 Good on the diet. Yummy dinner place was too crowded yesterday, so ended up just not-bad-for-you type dinner. Didn't make it on the bike last night. :( Tonight we had the yummy good for you dinner. Had to wait 45 minutes for the bike, and then had to wait 2 hours for the computer. Sheesh. Cool moment lifting tonight. What I benched (I'm tiny--it ain't much--I'm not going to even mention what it is because I'm never going to lift as much as most of you start with) wasn't easy, but I did 15 reps without the strain I've felt in the past. Must be time to up the weight a little!

12/13 Yesterday I was pretty good on the diet. Pedometer was just under 10,000. Today I've been tidying up around the house. Going to go to a yummy good for me dinner and then come back and hit the bike and upper body.

12/11 Going to go put in 45 minutes on the bike. Hoping House is on......I'm a little sick of Law and Order.

12/10 1/2 hour on the bike. Food choices weren't great, weren't horrible.

12/8 No YIKES! moments on vacation, but a lot of lazying around, and not as much exercise as there should have been. Robin Williams was wonderful. They say laughter is good medicine. Rather than beat myself up over not doing more, I'm just dusting myself off and getting back on the program through the rest of the month.

12/3 Still good on the diet. Pedometer is about the same today. Ended up on the bike for 1/2 hour tonight, and I'll put in another 1/2 hour tonight, and also do a few upper body exercises.

12/2 Good on the diet. Pedometer just under 6500, but it's only 2:45. Did A LOT of yard work/weed pulling. Might not be the most intense workout, but it certainly burned some calories.......plus I need to make room in the yard to put a Camero up on cinder blocks. ;)

12/1 No dietary infractions. Pedometer reads 8500 for today. Off to put the kid to bed and then jump on the bike.

I'm in. I'm going to ride the bike 4-5 times a week, lift 3 times a week, and follow the Feingold Diet like I'm making my son do.

GOAL: Cutting (as always)


WORKOUT SCHEDULE
Monday: Cardio (kickboxing), 45 mins Weight training:
Tuesday: Cardio, 45 mins
Wednesday: Cardio (kickboxing) 45 mins Weight training
Thursday: Rest Day - walking only
Friday: Cardio, 45 mins Weight training
Saturday Cardio, 45 mins (AM);
Sunday: Sleep! (except on race day)


MEAL SCHEDULE
Four meals per day, two cheat meals per week.
Alcohol limited to once a week
1 sugared soda a week (in case of emergency!)


STARTING STATS (will do on return to Cambodia Thursday)
WEIGHT: 92kg (tbc)
BODY FAT: lots
ARMS: 32cm
CHEST: "
HIPS:114cm
THIGHS: 58cm
WAIST: 96cm


END STATS
WEIGHT:
BODY FAT:
ARMS:
CHEST:
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.)

DEC 1: I did 3 hours kickboxing training and stretching this morning. 3 meals so far, one more this evening
-0 points [100 points] (later had to take fellow kickboxer to hospital - eventful evening. Meal 4 late but in!
DEC 2: did only 1/2 hours kickboxing this morning as have bad stomach. Meals OK, had kit kat as cheat snack. Hope to do more training later if stomach settles (did further 20 mins cardio and some lifting and all meals OK). Will be trying to escape from Thailand tomorrow (100,000 currently trapped due to the airport closures), so may not be able to post or exercise, leave at 5.30am wish me luck! [100 points]
DEC 3: FREEDOM! I have successfully escaped from Thailand!! Been travelling all day and am too late for kickboxing class so will swap rest day from tomorrow and workout tomorrow instead. Had my one sprite ration today, all meals OK (airplane food was pretty dismal, but needed) 100 points
Dec 4: Been out cycing on the bike all day today, tired now. Missed first meal -1 (99)
Dec 5: Slept in until 11 so missed first meal! Out cycling again today. (98)
Dec 6th: Resting today (swap with Sunday) as have 10km at Angkor Wat tomorrow. Been on a bus most of the day. Big bowls of pasta for dinner tonight! (98)
Dec 7th: Running a race round the Angkor temples - WOW! Did 1hr 15mins (yes not great I know, but I was not last for a change!) Very tired now. Will swim tomorrow to ease off the aching limbs (98)
Dec 8th: Grazed and dozed all day today, legs are too sore to do anything -1, (97)
Dec 9th: Cycled for an hour, walked for an hour, packed for 8 hours - didn't feel the need for the gym after that. Couldnt post -1 (96)
Dec 10th: Cycled for half an hour, walked for an hour, packed/cleaned tidied for 4 hours, hand laundry (again, not feeling the need for the gym!) Great salad for lunch - mango salsa salad is fantastic! (97)
Dec 11th: Just having shredded green mango salad by the pool. Been out on the bike for an hour again this morning and packing yet more - how did I get so much stuff!? Going for a swim later on. (97)
Dec 12th: Had cheat meal today as a friend cooked egg and chips for us for lunch! Still packing. 1 hour on the bike again.
Dec 13th: Didn't post as couldn't get internet working. -1 (96) More packing/cycling
Dec 14th: Rest day but still was out on the bike for over an hour plus still packing - I am exhausted. Starting to see the wood for the trees at last. Leave in 6 days


Dec 24th - appologies, moving house, country and continent was too much distraction! Will join in again in January once I am in my house again.

MERRY CHRISTMAS EVERYONE




[x/ 100 points]

Lets do it! Starting the 10/10 transformation by Chad Waterbury. Gonna cut 10 pounds and add 10 pounds of muscle in 12 weeks. The first 3 wks of December will be the first cutting phase then the last wk and a half I will begin the first clean bulking phase.

GOAL: First 3 wks cutting loosing little to no muscle. Last wk and a half clean bulk adding little to no fat.


COMMENT: The lifiting part is easy and fun, the diet will be hard. I already started program on Friday so I will begin here with Day 4 of Program.

WORKOUT SCHEDULE
Monday: HIIT - bike
Tuesday: High Frequency Training
Wednesday: off
Thursday: off
Friday: High Frequency Training
Saturday HIIT - Running
Sunday: High Frequency Training

MEAL SCHEDULE
3 meals, 3 snacks a day, 2 cheat meals a wk, 3 cheat meals in bulking phase


STARTING STATS
WEIGHT: 173 pounds
BODY FAT: 20.2%
ARMS: 15"
CALVES: 14.5"
CHEST: 38.5"
FOREARMS: 11.5"
HIPS: 39"
THIGHS: 20"
WAIST: 32.5"


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


DAILY LOG

Dec 1 - First cheat meal today (which is actually day 4 of program), all other food good, HIIT 18 min - harder than it looks [100 pts]
Dec 2 - Diet perfect so far, full body weight training again today [100 pts]
Dec 3 - Diet spot on. Today is my day off from the gym. I cant stand not going but i guess i am supposed to recover. I am deffinately loosing fat, maybe a little too fast, about 5 pounds in 6 days. I am only supposed to loose 5 pounds before I start the clean bulk phase. this is supposed to take 3 weeks. I think I am going to have to cut the cut phase short because of how easy it has been to loose the fat. The whole point of this diet was to put on lean muscle and I am feeling puiny and weak already. Well see how the rest of the week goes but may start to bulk next week [100]
Dec 4 - Yep, so I am down 5 full pounds and fat percentage has dropped more than enough to start my bulking. this was supposed to take 3 weeks, it only took 6 days. So I changed my diet today - started adding fruit at every meal. Carbs are wonderful. Well see if I can put the muscle on as fast as the fat left, doubt it, but supposed to be up 5 pounds in 3 wks, pure muscle. I did screw up however and eat some bread and potatoes today, those carbs are a no-no. [99]
Dec 5 - late update. Weight training as prescribed. Diet good. [98]
Dec 6 - food good, workout hard [98]
Dec 7 - Food good, i am eating more now durring the bulk but i am always hungry, high frequency training is tough - 5 full body workouts a week. Ive never hit my legs 5 times a week before and it kills [98]
Dec 8 - eating tons of fruit now, legs are killing me after front squats today. I am not supposed to train to failure since i am training the same bodypart 5 times a week but i did collapse on last set, glad nobody was watcing. My strength is as high as it has ever been, im sure due to all the core traing i have been getting. I am a believer now in full body and all compound exercises. I dont think I will ever go back to focusing on biceps or triceps or isolating calves or shoulders, yes it will burn that one particular bodypart but its a pitiful workout for the rest of your body and that muscle does not have near the potential to grow without forcing your entire body to be anabolic for as long as possible. I just ate and I am hungry again...
Dec 9 - First cheat meal today (I get 3 cheats now) hamburger and fries. I am supposed to be able to eat ANYTHING I want so I did. Light day of HFT. I dont really understand the light days too much. I guess I am reving my muscles while still letting them recover. the weight is all coming back on now, hopefully it is all muscle like its supposed to be. All other food good. [98]
Dec 10 - Had an unscheduled cheat meal. Day off from the gym [97]
Dec 16 - I have been sick with a virus for last 5 days. Im sure diet and training had a lot to do with it. I have not been to the gym at all and have not been following my diet exactly for last few days. Gonna take off 7 points and hope to feel good enough to get the gym tomorrow. [90]

I need this, i will see it through to the end!

GOAL: Life Changing Weight Loss


COMMENT: I want to loose 5-10 kilos


WORKOUT SCHEDULE
Monday: Weight Training, Back, Biceps
Tuesday: Cardio: Elyptical 20 mins, Treadmill 20 mins
Wednesday: Weight Training, Shoulders & Legs
Thursday: Cardio: Elyptical 20 mins, Traedmill 20 mins
Friday: Weight Training, Chest & Triceps
Saturday: Cardio: Elyptical 20 mins, Traedmill 20 mins
Sunday: Rest

All weight training will be done at 3 sets of 10-12 reps + a warm up set


MEAL SCHEDULE
Im not going to be counting calories. Just six clean meals per day in proportion and up to 1 cheat meal per week. No Alcohol except for my birthday, 29th and New Years Eve. No fizzy drinks! 4 litres or more of water a day not inc what I consume during my workout.


STARTING STATS
WEIGHT: 120kgs>263lbs
BODY FAT: Alot
Height: 6'2"
ARMS: 14.75"
CALVES: 17.8"
CHEST: 46.45"
FOREARMS: 12.5"
HIPS: 44.4"
WAIST: 46"


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

:D:D:D

Dec 1: Made my workout lastnight. Felt good but I feel that it wasnt enough. I for now I will let it go for now and assess it in a couple of weeks. Daily water intake exceeded and all meals ate as planned.- [100pts]

Dec 2: Was running late after work so I only made half my work out. To make up for it i bumped up the elyptical from level 7 to level 10 which gave me and awsome 20 min workout. Ate all meals as planned, but did not meet my daily water intake.-1 point [99pts]

Dec 3: Had an awsome workout session working on my shoulders and legs. Really felt them after. Ate all my meals as planned and met my water intake. [99 pts]

Dec 4: Missed my workout missed my post. Met my water intake and ate my meals as planned. -2pts [97pts]

Dec 5: Had a good day really. Met my water intake. Skipped my worout as I was helping the missus in the backyard so alot of heavy lifting. Also put my new gym station togethor and had a scheduled cheat meal and met everything else. [97pts]

Dec 6: Extremely good tri/chest workout. Also hit the xtrainer for 20mins on a new level. Left feeling absoulutly pumped. Met my water intake, but had a couple of beers with tea so -2pts. [95pts]

Dec 7: As im going onto nightshift I slept all day, so basically my rest day.[95pts]

Dec 8: Doing all my my training in the mornings now after work. Bicep and back day today. I added another excercise to my routine. The " Bent over row". I also inceased my weights slightly aswell on most of my exercises:bb: which was on the cable row, +5kg, the bb curl (machine) up 2 plates, and also 1 set at +5kg more z-bar bb curls.As i said before it didnt feel enough last week so i Built up on it. Felt much better and also threw in 20 mins on the XTrainer again. Met water intake and ate all meals as planned. [95pts]

Dec 9: Had a good cardio workout today. Its amazing that in the last 2 solid weeks of going to the gym, my stamina and ability to keep going has improved so much. Did my first hit session on the Xtrainer. Also did another 20 on the xtrainer as the tredmill wasnt working. Exceeded water target but ate muffin when i shouldn't have so - 1pt.[94pts]

Dec 10: Had good shoulders/Legs workout. Really hard and intense. Exceeded my water intake which im biumping up to 4lt a day as i have that anyway. All meals eaten as planned except for an unscheduled snack before work. So -1pt. [93pts]

Dec11: Decided to take my rest day and recover from my night shift stint at work.. Mega tired. Met my water intake. Also had my scheduled weekly cheat meal. [93pts].

Dec 12: Made my cardio workout. Made it short and intense. Met water intake for the day and all meals. Really looking forward to lifting later. Going to put in a brutal effort to raise all my weights and or reps. [93pts]

Dec 13: Awsome workout! But failed to meet my water intake and only had three meals. -2pts [91pts]

Dec 14: Had another rest day but made all meals and water. -1pt [90pts]

Dec 15: Missed my workout...(dam work) -1pt but everything else was good. [89pts]

Dec16: Felt so good to get back in the gym. Aswome back and bi's workout. Up my weights on everything and those back extensiosns really did me in. All food and water good. [89pts]

Dec17: Got held up at work and missed the gym So -1pt:mad:.All other meals and water were ok. So can't wait for my 4 days off.....[88pts]

Dec 18: Real busy day at work and failed to meet my water intake.-1pt. But i finally got back to the gym and feel awsome.[87pts]

Dec19: Busy arvo doing the house work. But made the gym and had what was probably my best tri/chest worouts.Upped the weights on everything except my extensions and pushdowns. Next week:tu:. Made water and meals. [89pts]

Dec 20: Very satisfying cardio session. Had my cheat meal. Nothing too bad kept it reasoable. Other meals were ok but didn't make water and had a drink with tea.-2pts [85pts]

Dec 21: Another very good cardio session today. 20 mins xtrainer lvel 9 constnt and then 20 mins on the tredy at 8-10km. Meals and water were fine.[85pts]

Dec 22: Had a big drive. Around 6hrs so didnt meat all my meals -1pt but made all my water. Also had a late night gym sesh.Wicked. [84pts]

Dec 23: Slept most of the day as i'm on night shift. Hit the gym when I woke and had a great cardio session. [84pts]

Dec 24: Slightly dissapointing legs and shoulders workout. Made water and all meals. [84pts]

Dec 25: Its Christamas...But I kept it reasoanable with Lean turkey for tea. Had a small serve of puding as this weeks cheat meal but didnt quite make ky water intake.-1pt [83pts]

Dec 29: Appologies. Had a family mergency and I an currently away. - 3pts for no updates. Been for a run or a swim everyday.

Ok, i'm going to give this a go.


GOALS

Weight loss 2kg

I will work out M-F mornings unless travelling very early to London (3 times this month – 10th, 11th and 17th)
Get into routine with weights days – devise plan.


WORKOUT SCHEDULE – week 2
Monday: (AM) weights - legs


Tuesday: (AM) 35 mins cardio
Wednesday: (AM) weights - push


Thursday: rest day (travelling to London)

Friday: (AM) weights - pull

Saturday: Badminton 1.5 hours


Sunday: 35 mins cardio

MEAL SCHEDULE
Three 450 cal meals plus three 250 cal snacks per day

Cheat meals – 15th work Christmas Lunch, 25th Dec and 26th Dec.
Calorie intake will be between 2100 and 2300 per day (based on BMI and activity level minus 500 cals per day)

STARTING STATS
WEIGHT: 94.5kg
BODY FAT: 46.0%

END STATS
WEIGHT:
BODY FAT:

DAILY LOG [85 points]
DEC 1: all meals eaten, went to gym, posted - so far so good
DEC 2: all meals eaten, cardio session done. Went to gym in evening for programme set up but computer recording system was not working so postponed to another time.
DEC 3: all meals eaten although at slightly wierd times due to bombscare and evacuation of the building at lunchtime, didn't go to gym in AM as muscles sore from Monday [-1]
DEC 4: played badminton for 50 mins in AM instead of gym cardio session - more fun! all meals eaten on target.
DEC 5: weights done - back session. Around the same weights as previous training - surprised I have not lost more strength as its several months since I trained regularly. am now more hungry than a 250cal snack will deal with! will see what I can find in the canteen. Meals eaten ok.
DEC 6: Didn't play badminton but did hour and a half walking to get some fresh air. Slept through breakfast [-1] missed afternoon snack [-1].
DEC 7: all meals eaten, rest day
DEC 8: good gym session in AM, All meals
DEC 9: cardio done and meals eaten [-1] for a big piece of cake
DEC 10: weights session done - was happy with weights. meals eaten. things going ok. [-1] for the late update (thought someone had typed it for me but they must have forgotten to hit save!)
DEC 11: early travel for a meeting - spent 5.5 hours driving the car and 4 hours in meetings. exhausted went to bed early feeling terrible after a 12 hour day. no gym session as it was a planned "rest" day :( but did manage to eat reasonably well even at the buffet sandwich lunch as there were some healthy choices for a change.
DEC 12: missed gym session as had to drive a friend to a physio session before work [-1] meals eaten ok but not drinking enough water - will try to focus on this for the next week. will do gym session tomorrow afternoon instead of badminton as have not managed to book it.
DEC 13: didn't go to the gym [-1] but have been reasonably active, lots of walking. meals eaten plus one glass of mulled wine!
DEC 14: cardio session at home, all meals eaten but have gone over calories allowance [-1]. Not feeling particularly motivated over the past couple of days. Just packed gym bag and put it across the front door ready for morning session - feel the need to get back on the program.
DEC 15:Missed update [-1], missed gym session [-1], feeling a bit like i can't digest anything.
DEC 16: reasonable cardio session but didn't push too hard as still feeling a bit flat, too many calories over the day [-1]
DEC 17: things are becoming quite difficult to keep to the calories of late [-1] and no gym session [-1]
DEC 18: got a bit of a cardio session in walking during the day - did two hours at reasonable pace, over calories again [-1] due to tin of sweets and box of mince pies in the office.
DEC 19: need to get back in the gym [-1] got right out of the habit. managed calories - just!
DEC 20:

Goals
I would like to drop a waist size this month.
I should be lifting 75% of my totals I had achieved previous to my Hernia operation.

DeadLift 150kg * 10
Squat 150kg * 10
Bench 100kg *10

Workout
45mins cardio everyday
weight training 3 times a week

Meals
5 meals a day totaling calorie target for the day. 2800 calories daily total.
2 moderate cheat meals a week rather than 1 really dirty one

DAILY LOG

DEC 1: Breakfast Check , Cardio Check , Mid morning snack check , Lunch check , Afternoon snack check , fifth meal check. 100 points left
DEC 2: All meals + gym work check 100 points left
DEC 3: All meals + gym work. Measured my rough DeadLift 80kg * 10 squat 80kg * 10 Bench 60kg *10
DEC 4: All meals + badminton in the morning for cardio. 100 points
DEC 5: All meals + Back workout in gym. 100 points
DEC 6: Only three meals but did our alternative cardio of walking. cheat meal today 98 points
DEC 7: Meals ok plus worked out at home 98 points
DEC 8: All meals were good + good weights gym session 98 points
DEC 9: All meals were good + good cardio session ok but for some reason i forgot to hit save when i left work last night -1 point on the update. 97 points
DEC 10: all meals + gym was good just got my update in with 40 mins left. 97 points
DEC 11: all meals but didnt go to the gym. It was legs day and my legs were not up to walking never mind a weights workout. I feel like i made the right choice but it broke the rules. So minus a point 96 points left
DEC 12: 4 meals correct and a cheat meal + Gym work ok. Missed update so 95 points left
DEC 13: Didn't go to the gym and missed 2 meals. Will miss gym for the next 4 days visiting relatives but will get lots of walking in. Missed update 91 points Ouch
DEC 14: All five meals ok no gym but about 5 miles walking missed update due to no internet at my grans house 90 points
DEC 15: All five meals ok and about 7 miles walking plus lots of gardening. 90 points
DEC 16: All five meals ok and 6.7 miles walking but no update 89 points
DEC 17: All five meals ok and 8.9 miles walking 89 points
DEC 18: All five meals but no gym work 88 points Belt could be closed in a size smaller but couldnt keep it like that as it was uncomfortable.
DEC 19: No gym and 4 meals and no update 87 points.
DEC 20: No gym and 3 meals + a cheat meal. 85 points.
DEC 21: No gym and 4 meals and no update. 82 points.
DEC 22: No gym and 4 meals 80 points.

GOAL: Clean Bulk


COMMENT: I have been very off and on with my workouts and eating routine lately. Fortunately I've still worked out enough to keep a decent physique, but I want to get serious about working out again. I want to get started on a steady routine, diet as well as lifting. I've started taking creatine again for the first time since july, so that is added motivation to keep my diet clean and my workouts good to maximize my gains.

WORKOUT SCHEDULE

I will be working out 3-4 times a week, with a split up schedule. Which days are off will vary, just because of my schedule. I am going to focus on compound lifts, with low reps and high weight.

MEAL SCHEDULE
I want to establish a diet where I eat the same thing each day, for the most part. This is just because it is easiest for me to eat healthy when I'm eating the same thing every day. My goal is also 5-6 meals per day, and to drink plenty of water. Also, I will not allow a cheat meal until December 24.

Starting Weight: TBD

12/1/08 - Today was a good day, I ate well, and did a traps/legs/shoulders/abs workout. The workout went well, and I wasn't all too sure if I would work out today since I have a lot of work to do this week. But I did, and I got a decent amount of work done. Tomorrow I am going to have off from lifting, but very little free time due to my paper. I cannot wait till this Thursday when it's all done. Anyway, as far as workout and diet, I was spot on today so I lose no points. [100 points]

12/2/08 - Today was another good day. I ate well, but to clarify my diet is not that restricted at the moment due to expenses and my food supply. For example, I've been eating a lot of white pasta, but unless I see myself getting fat, I'm just going to accept this as part of my diet. I still feel good after I eat it (better than pizza or other junk). Well that was a little tangent, but I just figured I'd throw that out there. Maybe my bulk isn't that clean after all, since there are a lot of anti-pasta opinions it seems. Anyway, back to the point. I ate my meals, and almost finished my paper, which I have to finish up tomorrow. I may work out tomorrow, depending on how I budget my time. I know I'll definitely be in the gym thursday and friday though. Anyway, this is all for this update, I'm kinda tired, and glad that I'm staying on track. [100 points]

12/3/08 - The good news is I finally finished that paper and I ate well. I didn't work out, however, and that was the right time management decision. Now I'm just gonna workout harder the rest of the week. The bad news is that I smoked quite a bit today, and I have to deduct a point for that. I used the paper (and finding out I didn't get my job), as an excuse to smoke to relieve stress. Just a short term solution, and wasn't a good mood healthwise. However I feel good right now. [99 points]

12/4/08 - I got a good cardio workout in today, and I ate well. Tomororow, I will most likely be doing a chest and biceps workout. I'm still a little discouraged about the job search for winter - but I'm sure all will work out. Fitness wise, I'm happy with how I've been doing the next few days. The real key will be not drinking over the weekend. I'm quite tired, yet I napped almost four hours today. Well, that's all for tonight. [99 points]

12/5/08: I got a good workout in, and ate well (although I'm really eating a lot today - and about to eat more - but hey it's clean, and a bulk). The bad news is - I smoked again today so I have to deduct a point. This is causing me to delay my work, but I will start it tomorow. This weekend I'm going to be serious about my work, even though I finished my paper, I still have my finals and another final paper to pay plenty of attention to. That is all for tonight, time for a movie or something. And more food. I'm curious what my weight will be at the end of this. [98 points]

12/6/08 - I didn't get great sleep last night, and this day was just okay. I was actually stressing a decent amount about work, and some other things. Foolishly, I smoked again today, so there goes a point. However, the good news is that my diet was good, and this was a rest day. I'm writing this on 12/7/08 , and last night I actually got a good amount of sleep, and I'm feeling good this morning and ready to hit the weights. Just gonna write out my workout, and then it's off to the gym. [97 points]

12/7/08 - I got a good workout in today, and I ate well. However, I smoked again today. After finishing the pack, I realized this is it - no more smoking ciggarettes. I was using it as an excuse to relieve stress from my work, but quite frankly that logic is wrong, and it goes against the whole idea of being healthy. So I'll deduct a point for that, and get back on track. [96 points]

12/8/08 - Today's update comes with a realization. I did stop smoking today, but I realized my diet has not even been CLOSE to a clean bulk. I realized this when I saw myself in the mirror at the gym, and realized I've probably put on a decent amount of weight fast, and plenty of it has been fat. Pouring syrup all over my breakfast, eating fried foods, etc, certainly isn't a clean bulk - and I was calling it clean just because I wasn't eating like...pizza or cake. By the way, I'm eating chips now, since I decided that tomorrow I'm cleaning this whole thing up. I'm going to switch my whole egg intake to include more egg whites, reduce my syrup intake, no more fried vegatables. I won't be eating white pasta as I had been, except for possibly post workout. Also, I won't be eating hamburger patties as a source of protein, I will have either grilled chicken breast or more egg whites, or beans, etc. I am glad I realized this now. I am going to deduct 10 points for my eating habits up till now, since this really isn't about points for me - I just want to bulk up the right way. [86 points]

12/13/08 - I haven't updated in a few days, and I've been eating kind of badly and smoking. I have fallen off the wagon, and failed pointwise. I'm dissapointed, but I see this as an opportunity. I am leaving for home in about a week. I see this as an opportunity to eat well, and get back on track for the rest of my days at school this semester. I am going to eat well, and keep to my workout routine. Yes, I binged a lot today, especially tonight. But this is the chance to eat well and feel good by the time I'm heading home. I will be sticking to my workouts, and I am also sure that eating well will help my finals preparation. I want to end this semester on a positive note, and I will. I will be updating the rest of the days to ensure that I'm staying on track. I want to go home feeling great. This is the point to move forward. I'm subtracting 30 points. And I'm going to start from here. [56 points]

12/14/08 - Today was very good healthwise. I ate well, and did not smoke. I was planning on going out tonight, but that fell through. That worked out healthwise. I also got a lot of studying done today, so overall it was a productive day (especially since I didn't wake up till 1:30 PM - but still got a lot done). I also got a good workout in - back, biceps, triceps. Tomorrow, I'll be back to the gym and back to the books. [56 points]

December is a great month to get started on the "new year's resolution", here is the plan:

Nutrition: Run, Fly, Swim and Greens that grow from the ground! All food, except morning protein shakes, will fit into this catagory for 14 days then a refeed and another 14 days. I will eat every 2-3 hours.

Training:
Day 1: lift / 20 min post workout low intensity cardio
Day 2: lift / 20 post workout low intensty cardio
Day 3: HIIT - 20 min
Day 4: lift / 20 min post workout low intensity cardio
Day 5: lift/ 20 post workout low intensty cardio
Day 6: rest or easy recovery stuff
Day 7: rest or easy recovery stuff

Goal: Drop 10 lbs

Start Weight: 144.6
Goal Weight: 134.6 :gl:

Dec 1: 144.6 lbs; 100pts, all meals eaten and workout completed
Dec 2: 144.2 lbs; 100 pts, one meal to go, workout completed. Determination is still strong!
Dec 3: 142.6 lb; 100 pts; all food eaten on schedule and planned. HIIT was good! 20 min of 20 box jumps, 20 push ups, 20 thrusters with 15 lb db's, 20 lateral jumps over 12" hurdle.
Dec 4: 142.2lbs; 99 pts (forgot to post), got it all in! had to skip workout at lunch but went to the gym at 8 pm!!!!
Dec 5: 141.2 lbs; nice! all meals good..99 pts
Dec 6: out of town, no post...but meals were clean...98pts
Dec 7: back home but not all meals have been lean and green...97 pts. Interested to see what scale will say in the morning. I wasn't able to weigh in on Sat or Sun.
Dec 8: 142 lbs; little rebound from weekened but hoping for a good drop tomorrow. I did get hungry today so I ate one tbsp of peanut butter, the rest was spot on and the workout was good! 96 pts.
Dec 9: 141.8 lbs, all food eaten, workout completed still at 96 pts
Dec 10: 141.6lbs, all food eaten was lean and green, HIIT session completed this morning. feel good and determined to finish the next 20 days strong!
Dec 11:141.2lbs, all foods and exercise completed but forgot to post; 95 pts
Dec 12: 139.8 lb; woke up late so i weighed in on scale at work...same as the one i have at home though...I will be out of town in the morning so I am a little skeptical of weight unitl i get back on my home scal Sunday morning...I did have my first food cheat some indian naan bread. Half a piece only. 94 pts
Dec 13: No post, but all food eaten was lean and green. 93 pts
Dec 14: 139 lb: Rockin' and rollin': food eaten was good. Another rest day, actually spent the last two days in a workshop. 8-5 both days. Weight is dropping, so I am happy about that trend. I need to drop another 4 lbs on the next 17 days. i got this!
Dec 15: 138.8 lbs; nice little drop this morning, it's been a long time since i have dropped weight over a weekend, usually too much cheating. i hope to see 136 next week. all food was good and on schedule. 93pts.
Dec 16:139.8 lbs was the weight today, i must say that i felt a little bloated today so i am not shocked to see the scale up a smidge. The day has been good all food eaten was clean but I will be meeting "the girls" for dinner in thirty minutes but i plan to eat on clean...no desserts!! 93 pts
Dec 17: 139.2lbs this morning, nice little drop on the scale:claplow:. I had a good day even though i overslept a little bit. I was able to still get my 20 min HIIT completed this morning, rest of the day was super busy! food was good except for a small piece of naan bread with my turkey burger for dinner. 92 pts
Dec 18: forgot to post and weight jumped to 140, i'm feeling a little bloated but that is to be expected at this time of the month; 91pts
Dec 19: no weigh in but feel skinnier today than yesterday, maybe because I worked out before eating my first meal??? I am proud to report that I went back to work esterday to complete my workout. I usually workout at lunch (I work in a gym) but we had our staff xmas party so no time for training. But I went back and got 'er done! Yay for me! Today has been good, got my workout in at 7 am and ate pretty well all day. i did not cave into all the chocolate, cookies, pretzels and everything else that has been laying all around the club in the last few days. I don't expect that to change next week either. 91pts.
Dec 20: 139.6 this am, I will stay patient and stick to the plan, just 4 lbs to go in 10 days. May try to add doubles next week if the weight doesn't keep dropping. Goal is 100 % today!...little cheat meal tonight...90 pts
Dec 21: weight took a little upswing but not to worry, little cheat meal last night increased scale weight but I don't think it's permanent. Going to start adding additional HIIT sessions next week to up the calorie expenditure and see if i can get to my goal by Jan 1st; ate some past with meat sauce, not much but still a cheat. 89 pts
Dec 22: no weigh-in today, i felt a little bloated so decided not to step on the scale. Ate all my meals today but got sick after my post workout meal??? I was able to drink a protein shake and i am about to try to eat some lean meat and zucchini for dinner, we will see how that goes. 89 pts.
Dec 23: no post 88pts
Dec 24: xmas eve, had some non-compliant foods today. 87pts.
Dec 25: no post, 86pts
Dec 26: no post, 85pts
Dec 27: no post, 84pts
Dec 28: I'm losing points like crazy! Eating some nachos for dinner, so there goes another point! 83pts! Tomorrow will be better, tough to eat well and exercise when I go out of town. - plan to step on the scale on the first for my final weigh-in.
Dec 29: no points lost today! Yipee!!! Workout good and food was compliant. 83pts
Dec 30
Dec 31

GOAL: To drop a few pounds (again - a return after six months).


COMMENT: I want to eat clean and get my body moving.


WORKOUT SCHEDULE
Monday: 45 mins cardio/weights.
Tuesday: 45 mins cardio/weights.
Wednesday: 45 mins cardio/weights.
Thursday: 45 mins cardio/weights.
Friday: 45 mins cardio/weights.
Saturday: REST DAY.
Sunday: 45 mins cardio/weights.
The above exercise to be supplemented with as much walking as possible.

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

STARTING STATS
HEIGHT 6'5"
WEIGHT: 282lbs
BODY FAT: unknown
CHEST: (as yet don't want to know)
WAIST: (as yet don't want to know)

DAILY LOG
Dec 1: Food good; 45 mins cardio; 2hr walk.
-1 point for late update [99 points]
Dec 2: Food good; 40 mins weights; 1.5hr walk.
-0 points [99 points]
Dec 3: Food good; 45 mins cardio; 1hr walk.
-0 points [99 points]
Dec 4: Food good; 45 mins weights; 1hr walk.
-1 point for late update - home computer busted [98 points]
Dec 5: Food good; 45 mins cardio; 1hr walk.
-0 point [98 points]
Dec 6: RESTDAY - Food good.
-0 point [98 points]
Dec 7: Food good; 50 mins weights; 2hr walk.
-0 points [98 points]
Dec 8: Food good/clean; 45 mins cardio; 1hr walk.
-0 points [98 points]
Dec 9: Diet clean; 45 mins cross-trainer; 1hr walk.
-0 points [98 points]
Dec 10: work's x-mas party; No gym; No walking; Off work until 6th Jan - allowing more focus
-2 points [96 points]
Dec 11: Diet clean; 40 mins weights; 1hr walk.
-0 points [96 points]
Dec 12: Diet clean; 45 mins cross-trainer; 1hr walk.
-0 points [96 points]
Dec 13: RESTDAY. Diet clean.
-0 points [96 points]
Dec 14: Diet clean; 40 mins weights; 2hr walk.
-0 points [96 points]
Dec 15: Diet clean; 45 mins cross-trainer.
-0 points [96 points]
Dec 16: Diet not so good (xmas party); No gym or walking.
-2 points [94 points]
Dec 17: Diet clean; 50 mins weights; 1.5hr walk.
-0 points [94 points]
Dec 18: Diet clean; 40 mins cross-trainer; 1hr walk.
-0 points [94 points]
Dec 19: Diet clean; 40 mins cross-trainer. 2hr walk
-0 points [94 points]
Dec 20: RESTDAY. Cheat meal.
-0 points [94 points]
Dec 21: Diet clean; 45 mins cross-trainer.
-0 points [94 points]
Dec 22: X-mas party, no gym.
-2 points [92 points]
Dec 23: Food good; 45 mins cardio; 1hr walk.
-0 points [92 points]
Dec 24: unplanned cheat meal, no gym.
-2 points [90 points]
Dec 25: unplanned cheat meal, no gym.
-2 points [88 points]
Dec 26: Food good; 45 mins cardio (home step); 1hr walk.
-0 points [88 points]
Dec 27: Food good; Restday.
-0 points [88 points]
Dec 28: Food good; 45 mins cardio; 2hr walk.
-1 point for late update [87 points]
Dec 29: Diet clean; 50 mins weights; 1.5hr walk.
-0 points [87 points]
Dec 30: Diet clean; 40 mins cross-trainer. 2hr walk
-0 points [87 points]
Dec 31: Food good; 40 mins weights; 1.5hr walk AND an early night!.
-0 points [87 points] 8lb loss this month

December goal is to lose 6-8 lbs, 20-24 HIIT (or aerobic) workouts.

DEC1: 218.5lbs (ouch). Afternoon HIIT, 3 clean meals [100 pts]
DEC2: 218.0lbs. Morning HIIT, Afternoon HIIT, 3 clean meals [100 pts]
DEC3: 215.0 lbs(!?). Evening HIIT, 3 clean meals [100 pts]
DEC4: 215.0 lbs. Afternoon HIIT, 3 clean meals [100 pts]
DEC5: 214.0 lbs. 3 clean meals [100 pts]
DEC6: Planned cheat, went overboard (-2), no update (-1) [97 points]
DEC7: 2 clean meals, 2 unplanned cheats (-2), no update (-1) [94 points]
DEC8: 218.0 lbs(!), 3 clean meals, unplanned cheat (-1), no update (-1) [92 points]
DEC9: 218.5 lbs (ouch), 3 clean meals, unplanned cheat (-1) [91 points] ...so far ...

Failed miserably.

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THE CHALLENGE HAS BEGUN. NO MORE ENTRIES ALLOWED FOR THIS MONTH'S CHALLENGE!

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