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

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Questions belong in this thread (http://forums.johnstonefitness.com/showthread.php?t=30384).

Until the challenge begins, please refrain from making any posts in this thread except your Official Entry post. Once the challenge starts, you may post all you like.

This premise of this challenge is pretty simple: Each participant starts the month with 100 points. A point is deducted each time a workout is missed, a meal is missed, an unscheduled "cheat" meal or snack is consumed or a daily update to your official challenge post is missed. The goal, of course, is to finish the month with 100 points!

Here are the rules:

1) The challenge begins on March 1, 2009. You must have your starting post up by 7:00 AM (EST) on March 1, 2009--NO EXCEPTIONS!
2) It doesn't matter if you are cutting, bulking or maintaining. The common goal here is 100% consistency.
3) Each person participating in the challenge should start a post in this thread by the cut-off time. Your Official Challenge post must be updated each and every day. The updates won't take long (examples below). If you miss an update, you must deduct a point. Please note that you should edit your existing Official Challenge post--don't start a new post every day.
4) Miss a workout for any reason, deduct a point.
5) Miss a meal for any reason, deduct a point.
6) Eat an unscheduled "cheat" meal or snack, deduct a point.

Feel free to post before/after pictures if you like (optional).

Of course this challenge is based on the honor system. You can cheat, but that would be pointless.

Here's an example Official Challenge post (feel free to copy and paste, substituting your own information):

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

Sample Official "100 Challenge" post


GOAL: Cutting


COMMENT: I want to reduce my body fat to 8%.


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


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


STARTING STATS
WEIGHT: 200 pounds
BODY FAT: 9.8%
ARMS: 16.75"
CALVES: 16.5"
CHEST: 42.75"
FOREARMS: 13.5"
HIPS: 38.75"
THIGHS: 24"
WAIST: 32.5"


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


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

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

MAR 2: My car broke down and I missed my back workout. I walked to Burger King for dinner and had an unscheduled cheat meal.
-2 points [98 points]

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

MAR 4:

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

You get the idea.....

Diet
4-6 meals per day plus WO shake
Starches at breakfast & PWO
At each meal: protein, fruit/veg, healthy fats

Starches: sweet potato, rice, wholemeal bread, granola, oats, whole grains, fruit, dextrose
Protein: Meat, fish, eggs, protein powder, cottage cheese
Fruit & veg: berries, apples, all veg except starches
Fats: nuts, peanut butter, oils, eggs, cheese
Supplements: multivitamin, fish oil, BCAA tabs

March 1st: free day
March 2nd-March 29th: 90% compliance or better each week (=3 missed or off-plan meals)
March 30th & 31st: on holiday

Training
Mon: Rest/cardio
Tue: Rugby training/cardio
Wed: Lift
Thu: Rugby training/cardio
Fri: Lift
Sat: Rugby match/rest
Sun: Lift

Starting stats
Weight: 188 lbs
Waist: 36"

Sun 1st: Scheduled free day. New training program starts tomorrow so today was a rest day. Feeling unwell :(
Mon 2nd: Nutrition 100%. No training as I'm ill. -1 point
Tue 3rd: Nutrition 100%. No training again due to illness. -1 point
Wed 4th: Nutrition 100%. Strength training done.
Thu 5th: Nutrition 100%. HIIT done.
Fri 6th: Nutrition 100%. Strength training done.
Sat 7th: Played rugby. 2 cheat meals.
Sun 8th: Rest day - am lifting tomorrow instead. 1 cheat meal. I've had 3 cheat meals in the week, which is OK according to my rules, but I think I went a bit too far so am taking a point off :) -1 point
Mon 9th: Nutrition 100%. Strength training done (and deadlift PR broken by 7.5kg).
Tue 10th: Nutrition 100%. Went to rugby training.
Wed 11th: Nutrition 100%. Strength training done.
Thu 12th: Nutrition 100%. HIIT done.
Fri 13th: Nutrition 100%. Strength training done.
Sat 14th: 2 cheat meals. Played rugby.
Sun 15th: 1 cheat meal (3 for the week - OK). Took a rest day today, will lift tomorrow.
Mon 16th: Nutrition 100%. Lifted hard and heavy :tucool:
Tue 17th: Nutrition 100%. Did cardio in the form of cycling to/from work.
Wed 18th: Nutrition 100%. Cycled to/from work. Lifted hard & heavy in the evening.
Thu 19th: Nutrition 100%. No cardio today, will do a session on Saturday & Monday to make up for it.
Fri 20th: Nutrition 100%. Lifted tonight.
Sat 21st: 4 cheat meals :o No cardio. -2 points
Going away for work, may have to do Sun-Weds updates on Weds.
Sun 22nd: 2 more cheat meals. Lifted in the morning. -2 points
Mon 23rd: Travelling with work. No cardio. 2 cheat meals. Things going off the rails a little. -3 points
Tue 24th: 2 cheat meals. No cardio. Should be back on the wagon on Wednesday now that I'm home again! -3 points
Wed 25th: Nutrition 100%! Hooray. Strength training done.
Thu 26th: Nutrition 100%. No cardio. -1 point
Fri 27th: Nutrition 100%. Lifted tonight.
Sat 28th: 2 scheduled cheats. No cardio. -1 point
Sun 29th: 1 schedule cheat. 2 unschedule :o Lifted -2 points

SCORE: 83 points

+1.

GOAL: continue my transformation

COMMENT: I want to reduce my body weight - 2-3kg

WORKOUT SCHEDULE
3 HIT weights w.o./week

MEAL SCHEDULE
5-7 meals/day, one cheat meal per week.

STARTING STATS
WEIGHT: 85 kg
BODY FAT: 16%
ARMS: 35 cm
CALVES: 40 cm
CHEST: 98.5 cm
FOREARMS: 30.5 cm
HIPS: 100 cm
THIGHS: 59.5 cm
WAIST: 89 cm

DAILY LOG
week17
MAR 1: 6 meals
-0 points [100 points]

week18
MAR 2: Full Body HIT wo; 6 meals
-0 points [100 points]

MAR 3: 20 mins HIIT cardio; 6 meals
-0 points [100 points]

MAR 4: Full Body HIT wo; 6 meals
-0 points [100 points]

MAR 5: 35 mins cardio (HIIT+MISS); 7 meals
-0 points [100 points]

MAR 6: Full Body HIT wo; 4 meals (one big cheat meal)
-1 points [99 points]

MAR 7: 6 meals
-0 points [99 points]

MAR 8: 35 mins cardio (HIIT+MISS); 6 meals
-0 points [99 points]

week19
MAR 9: Full Body HIT wo; 6 meals
-0 points [99 points]

MAR 10: 35 mins HIIT; 6 meals
-0 points [99 points]

MAR 11: Full Body HIT wo; 6 meals
-0 points [99 points]

MAR 12: 12 mins HIIT; 4 mins tabata sprints; 4 min tabata thruster; 6 meals
-0 points [99 points]

MAR 13: Full Body HIT wo; 6 meals
-0 points [99 points]

MAR 14: rest; 6 meals
-0 points [99 points]

MAR 15: 35 mins HIIT; 5 meals
-0 points [99 points]

week20
MAR 16: Full Body HIT wo; 6 meals
-0 points [99 points]

MAR 17: 32 mins HIIT; 5 meals
-0 points [99 points]

MAR 18: Full Body HIT wo; 6 meals
-0 points [99 points]

MAR 19: 20 mins HIIT; 4 mins tabata thruster; 6 meals
-1 points [98 points] - late update

MAR 20: Full Body HIT wo; 6 meals
-0 points [98 points]

MAR 21: rest; 6 meals
-0 points [98 points]

MAR 22: 30 mins HIIT; 6 meals
-0 points [98 points]

week21
MAR 23: Full Body HIT wo; 6 meals
-0 points [98 points]

MAR 24: 20 mins HIIT; 4 mins tabata sprints; 6 meals
-0 points [98 points]

MAR 25: Full Body HIT wo; 6 meals
-0 points [98 points]

MAR 26: 30 mins HIIT; 6 meals
-0 points [98 points]

MAR 27: Full Body HIT wo; 6 meals
-0 points [98 points]

MAR 28: rest; 6 meals
-0 points [98 points]

MAR 29: rest; 6 meals
-0 points [98 points]

week22
MAR 30: 30 mins HIIT; 6 meals
-0 points [98 points]

MAR 31:rest; 6 meals
-0 points [98 points]

END STATS
WEIGHT: 85 kg
BODY FAT: 13.7% (-2.3)
ARMS: 36 cm (+1)
CALVES: 40 cm
CHEST: 97 cm (-1.5)
FOREARMS: 31 cm (+.5)
HIPS: 99 cm (-1)
THIGHS: 59 cm (-1)
WAIST: 86 cm (-3)

Conclusion:
This month turned out being more of a body recomposition then a weight loss one. Apparently I lost 4 pounds of fat and gained 4 pounds of muscle :confused:

Before/After pictures (relaxed)
3054130542

This is a continuation of my February Challenge (http://forums.johnstonefitness.com/showthread.php?p=691901#post691901) where I had some great success. I plan to continue my solid weight-loss efforts through March.

GOALS FOR MARCH

1. Work out 4x per week at the gym
10-15 minute cardio warm-up, then weights for each muscle group.
Day 1 - Back and Biceps
Day 2 - Chest and Triceps
Day 3 - Legs
Day 4 - Delts, Traps, Abs

2. Bike 35 minutes EVERY DAY
Done on my home exercise bike. No missed days!

3. No junk food
Prep meals in advance, bring them to work. When I'm forced to eat out, it's got to be healthy (e.g. roasted chicken vs. two hamburgers.)

4. Update this posting daily!

I lost 9.5 lbs last month, and 2.75 inches from my waist. It was a great success, and I feel fantastic. One thing struck me kind of strangely - I took weekly photos, but upon reviewing them on March 1 I saw almost no change. When I look in the mirror I can see it, when I look at the photos it doesn't show! That is a bit discouraging, but I'm sure it will be more apparent after I've lost more weight.


STARTING STATS
Weight: 194.5 lbs
Arms: 13.75"
Chest: 39"
Waist: 37.25" (abs fully flexed)
Hips: 41"
Forearms: 11.75"
Thighs: 24.75" L / 25" R
Calves: 16.75"

ENDING STATS
Bodyfat: 26.2% (from a janky bodyfat scale, seems a bit too high)
Weight: 186.5 lbs
Arms: 13.75"
Chest: 39"
Waist: 35.5" (abs fully flexed)
Hips: 40.25"
Forearms: 11.5"
Thighs: 24.5" L / 24.5" R
Calves: 16.5"

DAILY LOG
March 1: Ate on target. Biked 36 mins. Took measurements and photos. Marching time!
-0 points [100 points]

March 2: Went to the gym and exercised back, did 15 minutes on the elliptical. Biked for 35 minutes at home. Eating was perfect, in spite of being at work until 6 a.m.
-0 points [100 points]

March 3: Went to the gym and exercised biceps / triceps, ran for 10 minutes on the treadmill. Biked for 35 minutes at home. Eating was perfect, but it was another brutal night shift until 8:00 a.m. - I don't usually work nights, so this has really given my sleep patterns a spin.
-0 points [100 points]

March 4: Did not go to the gym, but biked for 35 minutes and ate healthy. I also got caught up on some sleep!
-0 points [100 points]

March 5: Ran 15 minutes at the gym, and exercised legs. Did not do deadlifts, but worked all other exercises hard. I went around noon, which was a change - usually I do my leg workout in the evening. Biked 36 minutes tonight, and as usual, it was easier after the leg workout. My legs are still huge though! Eating was perfect today.
-0 points [100 points]

March 6: Did not go to the gym today, due to being busy at work. I'm going to go tomorrow, but unlike every other weekend that I've said that, I actually mean it this time! Biked 37 minutes tonight. Eating was solid, though I did eat a meal out.
-0 points [100 points]

March 7: I ran 10 minutes at the gym, and exercised chest. I also biked 36 minutes at home tonight. I ate another meal out, but I had a healthy option, so it is not a negative point. After all, I need to be able to live my life while still being fit. I had to go all over the place today, and I was quite good about bringing food along with me. Tomorrow I'm weighing in and taking measurements - I'm also going to go to the gym to exercise abs and shoulders.
-0 points [100 points]

March 8: I ran 15 minutes at the gym, and exercised shoulders with a bit of abs. I biked 35 minutes tonight. Ate on target. This marks the start of week #6 for me, in terms of the gym. It's also my 45th consecutive day of riding the exercise bike in the evening. I've biked 435 miles over those days, which is great. I cooked up another 6 days worth of extra-lean ground beef tonight, I'm going to roast more chicken tomorrow - I really feel like I'm going to be able to keep sustaining this lifestyle.
-0 points [100 points]

March 9: I ran 10 minutes at the gym, and exercised back with a few ab exercises tossed in - I'm going to do a few sets of crunches every day from now on. I biked 35 minutes tonight. Ate on target. I didn't get to the butcher, but I bought a ton of great healthy food at the grocery store (peppers, bread, eggs, etc.) I also bought some chicken broth to roast my chicken breasts, hopefully it will infuse them with a bit more flavor.
-0 points [100 points]

March 10: I ran 15 minutes at the gym, and exercised biceps and triceps. I biked 35 minutes tonight. Ate on target. Went to the butcher shop in the morning and bought 15 lbs of chicken at $3.69 / lb. I'm marinating 6 lbs in broth right now, to roast tomorrow - we'll see how that changes the flavor.
-0 points [100 points]

March 11: I ran 10 minutes at the gym, and exercised legs. I also biked 35 minutes tonight. Ate on target. I did lunges at the gym today, and they were brutal. I love them! I increased my bike difficulty level by one notch, and I cooked all 15 lbs of chicken. That will last for the next few days!
-0 points [100 points]

March 12: Did not get to the gym today, except for a film shoot. Ironically, I did not have time to exercise when I was there. Biked 36 minutes at home. My legs are SO SORE from those lunges, I can barely walk. And my triceps are quite sore from the overhead presses I did earlier in the week. It makes me realize how ineffective my other exercises have been! I can't wait to get back on the lunge train next week.
-0 points [100 points]

March 13: I did 20 minutes on the elliptical machine at the gym, and exercised shoulders. I biked 36 minutes at home on the bike - today was my 50th consecutive day of biking, which I'm proud of! My legs are still sore, but I can feel them healing up. I'll be ready for next Wednesday when I attack them again. Tomorrow I'm going to the gym to exercise chest - it's good to do that on the weekend so I can really push it and not worry about time.
-0 points [100 points]

March 14: I ran 15 minutes on the treadmill today, and exercised chest. I went to another branch of my gym, which I'd never been to before. It had a few additional machines, which was interesting. Eating was perfect, and I did 35 minutes on the bike. I signed up for the April 100 challenge today, so I can't wait to start that!
-0 points [100 points]

March 15: I took today off from the gym and got some much-needed rest. I still biked 36 minutes in the evening, and my eating was healthy and on-target. My legs have recovered 90% from those lunges, so I'm ready to tackle another extreme leg workout this coming week. I'm also going to try to do 50 pushups and 50 crunches at home every day - I need to step up my abdominal exercises, so when I'm finally at an abs-friendly body fat percentage I'll actually have some muscle there!
-0 points [100 points]

March 16: I did 15 minutes on the stepper at the gym today - that is a tough cardio workout! I exercised back, and I also biked 36 minutes at home. Eating was perfect today. On Thursday it's my girlfriend's birthday, so I'm going to bake her a cake... my reign of 100 points will come to an end, but I'm OK with that! In general, I'm very happy with my weight loss so far. I still have a great deal of flab around my waist, and it's hard to believe that it will actually go away if I lose the next 20 lbs that I plan to. Hopefully that's actually the case.
-0 points [100 points]

March 17: I ran for 15 minutes on the treadmill, and I exercised biceps and triceps. I biked 36 minutes in the evening. Eating was perfect. I'm feeling good about my progress, but I still have such a long way to go!
-0 points [100 points]

March 18: Elliptical machine for 15 minutes today at the gym. I also exercised legs, which was tricky - I did some heavy leg presses and lunges again. I'm sure I'll be feeling those lunges tomorrow and for the rest of the week. Eating was perfect, and I biked for 36 minutes tonight. Tomorrow is going to be a cake-laden day, and I'm going out of town on the weekend. I'm going to keep it as healthy as possible though.
-0 points [100 points]

March 19: I ran 15 minutes on the treadmill and had a great shoulder workout. I also biked 30 minutes at home tonight. I ate two pieces of birthday cake, which was planned (heck, I baked it) but it's still -1 point. I'm probably going to lose another 2 or 3 over the weekend, but I'll keep it under control.
-1 points [99 points]

March 20: I ate another piece of cake today, so -1 for that. I didn't make it to the gym, but I biked for 20 minutes. I'm now out of town visiting my parents for 2 days, so I'm going to try to do some exercise, but it might be tricky.
-1 points [98 points]

March 21: Two points off today. I ate my final piece of cake (-1) and I did not exercise (-1). This breaks my streak on the bike, but that's OK - I'm back home tomorrow, and I can feel a new record forming!
-2 points [96 points]

March 22: Back on the wagon - I didn't eat any cake today! Biked 36 minutes tonight, and I'm going to work my chest tomorrow. Looking forward to getting back into the gym, though it's been a nice 3 days off.
-0 points [96 points]

March 23: Ran 15 minutes at the gym today, and exercised chest. Biked 36 minutes at home. Eating was perfect too. Hooray! My weight was 189 today, which is OK - but not really any change since last week. I'm going to focus on perfect eating and exercise this week, to see if my weight loss will continue or if I need to adjust my diet slightly.
-0 points [96 points]

March 24: Ran 15 minutes at the gym today, and exercised back. Biked 15 minutes at home, since I wasn't feeling great in the evening but still wanted to get some bike action in. Eating was perfect. I'm really feeling Monday's workout in my chest! Back exercises felt good today - I did some deadlifts, and plan to continue weekly, since that's a lift I should be doing more of. I've also been doing one set of ab exercises every day, which is good.
-0 points [96 points]

March 25: I crashed and burned today, I am sick and I feel TERRIBLE. It's a nasal cold that's been going around, and I thought I dodged it - I guess not! What's worse is that I exercised chest on monday and back yesterday, so my entire body is ACHING from the exercise and the sickness combined. I stuck to my eating plan today, but I didn't do any exercise - I couldn't move off the couch for hours at a time. -1 for that. Hopefully I health back up tomorrow!
-1 point [95 points]

March 26: I felt much better today, though I was home sick from work again. I ate on target, but did not feel up to exercising. I'm going to hit the gym tomorrow, and both days of the weekend, since I'm feeling better and I've got a bit of ground to make up now.
-1 point [94 points]

March 27: Man, I'm dropping points like flies. I ate a cheat meal, and I didn't exercise. I'm going to shake this illness on the weekend. -2 points!
-2 points [92 points]

March 28: I didn't go to the gym today, since I still can't shake this cold. By the evening I was feeling well enough to hit the bike, so I did that for 36 minutes. I ate on target today, which is good. Despite this illness over the past few days, I'm still pretty much on target. I'm going to rock it hard in April!
-1 point [91 points]

March 29: Finally, my cold is gone! I went to the gym today, for the first time since last Tuesday. I ran 15 minutes, and I exercised biceps and triceps, along with some abs. In the evening I did 36 minutes on the bike. Eating was perfect too! I'm going to finish out the month properly. I also got a bodyfat scale today, and weighed myself. I know it's a bit inaccurate, but it clocked me at 24.5% bodyfat. Not good, but it's going down!
-0 points [91 points]

March 30: I hit the gym today, ellipticalled for 15 minutes, and did a pretty brutal leg workout. I did 36 minutes on the exercise bike at home. My eating was good today, but I did drink a milkshake. What was I thinking? That's like a sugar bomb! -1 point for that.
-1 point [90 points]

March 31: As usual, lunges have rendered my legs nearly useless for walking and bending over. Soon I'm going to start squatting - once that happens, I'm going to go directly to the hospital after I leave the gym. I ran 15 minutes today, but did not hit the weights - I'm going to work my back tomorrow. I did 36 painful, leg hurty minutes on the bike though. And that's it for March! Hooray! Not a bad month, 8 lbs lost, everything is going according to plan. By the end of April, I'm going to be in the mid to high 170's, and then I'm going to bring it home in May, and cut down to 170. Stay tuned!
-0 points [90 points]

GOAL: Reducing
GOAL 2: No (zero) soda of ANY kind. Only exception is ginger ale for sickness (which is rare - knock on wood). I've done this from time to time in years past. The longest I've made it was a little over 2 years without a soda. We'll see how long this one goes. The first month is usually the hardest, with all the withdrawals, but I've done it before so I know I can live through it. :D


COMMENT: I'm dropping 35 lbs of fat and reducing my bf from 28% to 10-14%

January's Challenge: Lost 8.5 lbs and 1.4% BF
February's Challenge: Lost 0.4% BF
Total Weight Lost: 8.5 lbs
Total BF% Lost: 1.8%
Total Inches Lost: 6.25 in


WORKOUT SCHEDULE
Monday: Weight Training; Cardio: HIIT
Tuesday: Weight Training
Wednesday: OFF
Thursday: Weight Training; Cardio: HIIT
Friday: Weight Training
Saturday: OFF
Sunday: OFF

MEAL SCHEDULE
Four to five clean meals per day, one cheat meal per week.


STARTING STATS
WEIGHT: 165 lbs
BODY FAT: 26.3%
ARMS: 11.5 in (relaxed); 13 in (flexed)
CHEST: 38 in
HIPS: 41 in
THIGHS: 23 in
WAIST: 33.5 in

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


DAILY LOG

MAR 1: 4 clean meals + cheat meal for the week. Scheduled OFF day. No soda today!
-0 pts [100 pts]

MAR 2: 4 clean meals today. Cardio: 20 mins HIIT. No soda today! I wanted one reeeeeal bad, though.
-0 pts [100 pts]

MAR 3: 4 clean meals today. Weight Training: Shoulders, arms, legs. No soda (day 3!). Withdrawal headaches began this afternoon. I know they go away after a few days, though, so just gotta push through.
-0 pts [100 pts]

MAR 4: 4 clean meals today. Gonna try and squeeze one more in later tonight. Scheduled OFF day. No soda (day 4). Withdrawal headaches continued today, but not as severe. :D
-0 pts [100 pts]

MAR 5: Arrrrgh! Missed an update! Had 5 clean meals, though. Cardio: 20 mins HIIT. No soda (day 5)!
-1 pt [99 pts]

MAR 6: 4 clean meals so far with one more to go! Hitting the gym later tonight to do my weight training (leg day!). No soda again (day 6)!
-0 pts [99 pts]

MAR 7: Loooong day at work! But, I squeezed in 5 clean meals. Scheduled OFF day. No soda (day 7)! Didn't notice the withdrawal headaches today. Hopefully that part is over with!
-0 pts [99 pts]

MAR 8: Getting ready for 3rd meal today. Probably my only break for today until I get home (after midnight) so I'm posting now. Have one more meal scheduled for this evening to bring my total to four. Might get time to squeeze in a 5th meal. Scheduled OFF day. No soda (day 8). A few small headaches today, but not sure it's from withdrawals, probably due in larger part to the stress of this weekend. Seriously looking forward to Spring Break on the 16th! Which reminds me, I'll have to make some adjustments to my workout schedule (switch up the days a little) for that week.
-0 pts [99 pts]

MAR 9: 4 clean meals today. Heading to the gym in about an hour for cardio. No soda (day 9). Had my cheat for the week after work last night.
-0 pts [99 pts]

MAR 10: 5 clean meals today. Weight Training: Legs. No soda (day 10). Pounding headaches again today - right behind the eyes. Wish this part was over and done with already.
-0 pts [99 pts]

MAR 11: Another day with 5 clean meals! Woot! Woot! Scheduled OFF day. No soda (day 11) and no headaches! What a great day!
-0 pts [99 pts]

MAR 12: 4 clean meals. Cardio: 20 mins circuit. No soda (day 12). Off to study some more!
-0 pts [99 pts]

MAR 13: I MADE IT! Now I get to enjoy a week of no studying, no writing papers, no stressing over daily quizzes - ahhhh, I love Spring Break!4 clean meals today. Gonna be doing a little re-tooling and tweaking to get out of this plateau. Off to the gym after I put the crumb-crunchers to bed. No soda (day 13). Don't really miss it anymore.
-0 pts [99 pts]

MAR 14: 4 clean meals today. Scheduled OFF day. No soday (day 14). Exhausted and going to bed.
-0 pts [99 pts]

MAR 15: Checkin' in early. Today's my late day at work. 2 clean meals so far with 2 more planned and possibly a third, depending how the evening goes. Scheduled OFF day. No soda so far (day 15). Will update if anything changes. So, my workout schedule for spring break will be a little different. Plus, I tweaked my workouts a little bit to get some progress going again. The way my body is wired, it seems I have to do some kind of tweaking every 3 or 4 weeks or I get used to the routine and plateau a little. So, I'll be adding some strength training to my cardio days. This week, instead of working out Monday, Tuesday, Thursday, and Friday, I will be working out Monday, Thursday, Friday, and Saturday. Next week I will resume my regular workout schedule.
-0 pts [99 pts]

MAR 16: Dang it! Missed another update! 4 clean meals today. Weight Training: Chest, Triceps. Cardio: 20 mins HIIT. No soda (day 16).
-1 pt [98 pts]

MAR 17: 3 clean meals today + cheat meal for the week. Scheduled OFF day (this week only). No soda again (day 17)!
-0 pts [98 pts]

MAR 18: Hard day at work. Was really tempted to have a soda at one point. Didn't cave, though - still soda-free (day 18). 4 clean meals. Scheduled OFF day. Crawling into bed now.
-0 pts [98 pts]

MAR 19: 4 clean meals today. No soda (day 19). No workout, though.
-1 pt [97 pts]

MAR 20: Missed update. No workout. 4 clean meals. No soda (day 20)
-2 pts [95 pts]

MAR 21: Missed update. No workout. 4 clean meals. No soda (day 21)
-2 pts [93 pts]

MAR 22: Ok. Reality hit today. Spring Break is officially over. :( 4 clean meals today plus cheat meal for the week (Mom's homemade dump cake!). Scheduled OFF day. No soda (day 22). Back to school tomorrow. Ugh, six more weeks.
-0 pts [93 pts]

MAR 23: 4 clean meals today. Weight Training: Chest/Triceps. Cardio: 20 mins HIIT. No soda (day 23)!
-0 pts [93 pts]

MAR 24: 4 clean meals today. Weight Training: BRUTAL new leg routine! Cardio: 20 mins HIIT. No soda (day 24). Off to bed!
-0 pts [93 pts]

MAR 25: Whew! Another long day! 4 clean meals today. Scheduled OFF day. No soda (day 25). Closing on our first home tomorrow! Woo Hoo!
-0 pts [93 pts]

MAR 26: 4 clean meals today. Weight Training: Shoulders. No soda (day 26). Off to bed!
-0 pts [93 pts]

MAR 27: No post.
-1 pt [92 pts]

MAR 28: No post.
-1 pt [91 pts]

MAR 29: No post.
-1 pt [90 pts]

MAR 30: No post.
-1 pt [89 pts]

MAR 31: Well, we finally got our internet up and going after moving into our brand new house!! Hate to lose all those points but, oh well. Everything else (food, workout) was on point, though. Same for today, only I didn't get to measure yet (haven't unpacked that box yet!) but I will soon and post it in April's challenge. Still no soda! (day 31)
-0 pts [89 pts]

Choppie’s March 100 Challenge

GOAL: Weight Loss


COMMENT: I want to lose about six pounds, keep to my regular workout schedule, achieve 90% PN-based nutrition compliance, and stay strong through the whole month. I will be modifying my schedule during my spring break week, March 9-13. I will be skiing a few days, so I will miss a few lifting days. My plan at the moment is to repeat a week of Afterburn to sort of hold me in place in terms of lifting progression. I have been tracking myself on a Friday-Thursday schedule. I am going to take the opportunity presented by March beginning on a Sunday to shift that to a Sunday-Saturday schedule for nutrition tracking, and I am moving my measurements from Friday to Wednesday; Fridays are one of my busiest days, Wednesdays are easier. Okay, I just changed my mind. I'm going to go Wednesday to Wednesday for food and measurements, so I can most easily compare my results against my compliance.

Also, my real goal for this month: finish with 100 points!


WORKOUT SCHEDULE:

Monday: weight training
Tuesday: HIIT
Wednesday: weight training
Thursday: HIIT
Friday: weight training
Saturday HIIT, or ski (1 hr xc or all day alpine)



My lifting and HIIT are components of Cosgrove’s Afterburn program (with Precision Nutrition eating plan, not the Afterburn plan) for 12 weeks. My major focus will be on continued workout intensity and nutritional variety.

MEAL SCHEDULE:
Five meals per day, 90% Precision Nutrition adherence (allows for 3 missed or non-compliant meals per week).


DAILY LOG:
MARCH 1: HIIT workout done, nutrition 100%. 100 points
MARCH 2: workout done, nutrition 100%. 100 points
MARCH 3: took day off today, need to work through Sunday to hold onto 100 points, nutrition 100%. 100 points
MARCH 4: workout done, nutrition 100%. 100 points
MARCH 4: HIIT workout done, nutrition 100%. Unbeknownst to me, the gym started spring break hours today (spring break starts, IMO, tomorrow, as there are classes tomorrow - clearly no one asked MO :D ), so I showed up at 9:40pm and it was shuttered. I was not amused. I ran outside at 10:30pm instead. It was actually really nice; it's definitely getting warm. :nod: 100 points
MARCH 6: workout done, nutrition 100%. 100 points
MARCH 7: 5 hours alpine skiing, nutrition 100%. 100 points
MARCH 8: blew it blew it blew it. 99 points
MARCH 9: nutrition 100%, did some shoveling and not much else. I'm low-key this week, spring break. 99 points
MARCH 10: nutrition 100%, 6 hours alpine skiing. 99 points
MARCH 13: I missed two days! 97 points
MARCH 15: I missed a day of update, ate off-plan today, 60 minute bike ride. Need to lose the all-or-nothing mentality. 95 points
MARCH 16: nutrition 100%, workout done. 95 points
MARCH 17: I'm checking in early; I have a lot of work to do tonight. I'll have to check back in if I screw up, but that's not happening. Nutrition 100%, 60 minute bike ride. 95 points
MARCH 18: I'm checking in early again and getting offline! I'll have to check back in if I screw up, but that's not happening. Nutrition 100%, workout done. 95 points
MARCH 18: Nutrition 100%, 55 minute bike ride. 95 points
MARCH 19: Nutrition 100%, workout done. 95 points
MARCH 20: Nutrition 100% (low cal refeed), day off. 95 points
MARCH 21: Nutrition 100% (low cal refeed), day off. 95 points
MARCH 22: Nutrition 100%, ran. I missed my update, but I'm not deducting a point, because my internet connection was down.95 points
MARCH 23: Nutrition 100%, workout done.95 points
MARCH 24: I had nachos and didn't go biking, and I liked it. :evil: 93 points
MARCH 25: Nutrition 100%, workout done + 80 minute bike ride. 93 points
MARCH 26: Nutrition 100%, workout done. 93 points
MARCH 29: Nutrition 100%, 2.5 hour bike ride, missed two updates. 91 points
MARCH 31: Nutrition 100%, 2.5 hour bike ride, missed yesterday's update. 90 point

Hm, I guess I'll attempt it this month. I'm in.

I'm in. March is a critical month in order to get ready for summer, so I'll need to be kicking ass.

GOAL: I'd like to get down to 20% body fat by April 1.

COMMENT: It'll be tough but I'm gonna do it with 110% effort.

WORKOUT SCHEDULE
Monday: Weight training
Tuesday:
Wednesday: Weight training
Thursday:
Friday: Weight training
Saturday
Sunday:

MEAL SCHEDULE
Stick to meal rotation, update: NO pizza cheat meals. It's time to test my fortitude.


STARTING STATS
WEIGHT: 201.0 lb
BODY FAT: 25.5%

Feb 28 photos:
http://img301.imageshack.us/img301/4828/022809front.th.jpg (http://img301.imageshack.us/my.php?image=022809front.jpg)

http://img16.imageshack.us/img16/4045/022809side.th.jpg (http://img16.imageshack.us/my.php?image=022809side.jpg)

Daily Log:
March 1: I had my "weekly" cheat meal of pizza which I am now completely eliminating for the rest of the month. (Points: 100)
March 2: Excellent workout. (Points: 100)
March 3: Kept to diet (Points: 100)
March 4: Great workout, kept to diet. (Points: 100)
March 5: Kept to diet (Points: 100).
March 6: Workout (Points: 100).
March 7: Didn't stick to diet (Points: 99)
March 8: Stuck to diet (Points: 99)
March 9: Workout (Points: 99)
March 10: Was out of town, somehow stuck to diet (Points: 99)
March 11: Workout, drank beer, ate pizza -3 this crap deserves a -3! (Points: 96)
March 12: Poor diet (Points: 95)
March 13: Workout, stuck to diet (Points: 95)
March 14: Stuck to diet (Points: 95)
March 15: Stuck to diet (Points: 95)

I'm in.

GOAL: Cut. Stay above 90 points. Simple.

NUTRITION: Eat clean, eat for results. Analyze meals before ingesting. "Is the stuff on this plate going to contribute towards my goal?" I'll deduct points for anything that doesn't abide by this.

WORKOUTS: Work out 5x per week. Or more.
D1: Biceps/Back
D2: Shoulders/Abs
D3: Legs
D4: Chest/Triceps
D5: Cardio

STARTING STATS:
-Body Fat: 11.25%
-Weight: 161

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

CUMULATIVE TOTAL: 96 Pts.

SUN 3/1: (D2), diet is on track.
-0 pts
MON 3/2: (D5), diet is 100%.
-0 pts
TUE 3/3: (D3), diet is 100%.
-0 pts
WED 3/4: (D4), go on diet. I feel great.
-0 pts
THU 3/5: No workout, diet is pretty good.
-0 pts
FRI 3/6: (D2), partied, drank, diet sucked.
-2 pts
SAT 3/7: Recovered, C on diet.
-2 pts

SUN 3/8:
MON 3/9:
TUE 3/10:
WED 3/11:
THU 3/12:
FRI 3/13:
SAT 3/14:

SUN 3/15:
MON 3/16:
TUE 3/17:
WED 3/18:
THU 3/19:
FRI 3/20:
SAT 3/21:

SUN 3/22:
MON 3/23:
TUE 3/24:
WED 3/25:
THU 3/26:
FRI 3/27:
SAT 3/28:

SUN 3/29:
MON 3/30:
TUE 3/31:

I am in for my first 100 challenge.

I'm in! Midway through February's challenge, and I feel GREAT!:tucool:

GOAL: Overall improved health, Fat Loss


COMMENT: Ultimate goal: I want to reduce my body fat to 10%.


WORKOUT SCHEDULE
Monday: Weight training: Chest; Elliptical 30 minutes (AM)
Tuesday: Weight training: Biceps, Abs; Elliptical 45 minutes (AM)
Wednesday: Weight training: Legs; Elliptical 30 minutes (AM)
Thursday: Weight training: Triceps, Abs; Elliptical 45 minutes (AM)
Friday: Weight training: Back; Elliptical 30 minutes (AM)
Saturday Weight training: Shoulders/Traps; Elliptical 45 minutes (AM)
Sunday: OFF


MEAL SCHEDULE
Six meals per day; approximately 1900 calories/day with a 45-30-25 ratio

STARTING STATS
WEIGHT: 265
BODY FAT: 46.10%
NECK: 17 1/2"
CHEST: 54 3/4"
ARMS: 16 1/4"
FOREARMS: 12 5/8"
WAIST: 51 3/8"
HIPS: 45"
THIGHS: 26 1/4"
CALVES: 16 3/8"

MAR 1: Off day (100 points)

MAR 2: Chest day - I still am having pain in the top of my left shoulder that is affecting my lifts. 40 minutes on the elliptical. All meals as planned so far today. (100 points)

MAR 3: Biceps and 45 minutes on the elliptical. All meals as planned yesterday and today. (100 points)

MAR 4: Great leg day followed by 45 minutes on the elliptical. All meals as planned. (100 points)

MAR 5: Triceps followed by 30 minutes on the elliptical. Pain in my left shoulder is increasing; it is worse on pushing exercises (chest/tricep) and is really affecting my lifting ability. All meals as planned. (100 points)

MAR 6: Good back day, my left shoulder is still sore, but the pulling exercises don't produce a sharp pain like pushing ones do. Followed up with 40 minutes on the elliptical at level 8 - a new high for me! All meals as planned. (100 points)

MAR 7: I am going to have to rethink my training for the rest of this month. The pain in my left shoulder has become very significant, effectively making my left arm useless for any pushing exercise. Shoulders and Traps today cut short due to the pain; followed by 60 minutes of elliptical. All meals as planned. (100 points)

MAR 8: All meals as planned yesterday. Off day today weighing in at 260.4 @ 45.1% bodyfat. (100 points)

MAR 9: Had to change schedule to accomodate shoulder pain. Went to the Dr. today and was diagnosed with Bursitis in my shoulder. I am going to go to therapy a couple days a week for a few weeks to see if that clears up the pain. This morning was some core exercises plus 45 minutes of elliptical. All meals as planned. (100 points)

MAR 10: Good biceps workout today; no real shoulder pain on pulling exercises. I am going to get some ultrasound treatments on my shoulder for the next couple of weeks along with icing it at home. Worked abs followed by 45 minutes on elliptical. All meals as planned. (100 points)

MAR 11: Leg day followed by 45 minutes on the elliptical. All meals as planned. (100 points)

MAR 12: Triceps today, had to modify somewhat because of my shoulder. After my second therapy session, it isn't feeling quite like it should. Followed up with 50 minutes of elliptical on level 9 (PB). All meals as planned. (100 points)

MAR 13: Back day, great workout followed by 45 minutes on the elliptical. All meals as planned. TGIF!! (100 points)

MAR 14: Traps, abs and 60 minutes on the elliptical on level 10. Avoiding direct shoulder work while my left shoulder heals. Went to my Mom's house on the west coast today to celebrate some family birthdays; I actually did really good, then those damn M&Ms came along! M&Ms are straight from the devil, I tell you! (-1) (99 points)

MAR 15: Off day; 258 @44.3% bodyfat. (99 points)

MAR 16: Did a lot of shoulder warmups and stretches this morning. Very light chest presses followed by 35 minutes on the elliptical. All meals as planned. (99 points)

MAR 17: Biceps and abs followed by 45 minutes of elliptical. All meals as planned. (99 points)

MAR 18: Legs and 45 minutes of elliptical. All meals as planned. (99 points)

MAR 19: Had to rearrange my schedule because we are in Orlando this weekend to go to Disney with friends from Colorado. Did back, traps and abs; all meals as planned today. We will see how the rest of the weekend goes, I will try out the fitness center at the hotel tomorrow a.m. (99 points)

MAR 20: The Fitness Centerat the hotel is pitiful; Universal wasn't working, most of cardio equipment was broken - did 1 hr 15 minutes on the only working treadmill. Meals worked out pretty good, brought in most of my daily food. (99 points)

MAR 22: Day 2 at Disney yesterday, slept in, no workout (-1). Ate pretty well all day, it helped that I packed in my snacks for the day, but waited too long to eat dinner and had way too many peanuts waiting for dinner to arrive (grilled salmon and broccoli) (-1). Didn't get in until almost midnight, went straight to bed, forgot to post (-1). Not a bad day, but as far as Challenge points go, terrible. Off day today, but I am going to limit my eating today. Weighed in at 258.8 @ 43.4 bodyfat. Weight is up .8 could be from water from all the peanuts I ate last night. Bodyfat is down, so that is good. (96 points)

MAR 23: Light chest workout, left shoulder still aching. 30 minutes on the elliptical at level 11. All meals as planned. (96 points)

MAR 24: Good bicep workout followed by 30 minutes on the elliptical at level 12. All meals as planned. (96 points)

MAR 25: Great leg workout, new PB on leg press, followed by 45 minutes of elliptical. All meals as planned. (96 points)

MAR 26: Tricep day, shoulder pain was not much of a factor today. Followed up with 50 minutes on the elliptical. All meals as planned. (96 points)

MAR 27: Back followed by 45 minutes of elliptical. All meals as planned. (96 points)

MAR 28: Avoiding direct shoulder workout, shoulder feeling much better. Traps / abs followed by 45 minutes on the elliptical. All meals as planned. (96 points)

MAR 29: Off day, 255.2 @ 43.6% bodyfat. Measurements to follow. (96 points)

MAR 30: Got in late last night, set the alarm for the wrong time, had to hustle to make it to work this morning. Did 60 minutes on the elliptical after work. All meals as planned. (96 points)

MAR 31: Last day of March! Happy with my progress. 253.8 @ 43.2% bodyfat; down 11.2 pounds and 2.9% bodyfat. Biceps and abs followed by 45 minutes on the elliptical. All meals as planned. See you in April! (96 points)

I'm back for March. I'm having a great February - nothing too regimented, just working out and eating right every day. I think I'm ready for an intense routine again so I'll be strict and doing a carb cycle as I've done in the past.

I've been reading some of my successful 100 challenges from the past. I was pretty inspired and I'm glad I kept track of what happened back in 2006/2007. I hope to learn from my past mistakes this time around. I cut way too long last year. I was reading my comments from 12/06 saying it was my second to last month cutting after about 9 months of it but I still wasn't satisfied and was trying to lose weight 5 months later. I can't over extend myself this time, I need to balance fitness and life. I was also reading one of my turning points: May 2007. I hurt my ribs playing basketball and things spiraled out of control. I need to deal with adversity better and be able to enjoy alcohol but not have it ruin my progress.

Plan
Diet - Carb Cycle, 3 low (moderate) carb days then 1 High Carb Day
low/moderate - 2200 kCal (45%P/30%C/25%F)
high - 2700 kCal (30%P/50%C/20%F)

No alcohol
1 cheat allowed per week

Exercise -
Sunday - Walk in AM; Lift (Push)
Monday - 45 mins afternoon LISS
Tuesday - Lift (Legs)
Wednesday - 45 mins afternoon LISS
Thursday - Cardio (try for 30 mins row machine, if not available something else)
Friday - Lift (Pull)
Saturday - 45 mins AM LISS

Stretch everyday


Starting Weight 202.6 lbs
Ending Weight 139.8

Sun March 1: Things are off to a great start. Despite being dismayed this morning when I weighed in at 202.6 pounds I had to come to the conclusion I can't change the past and need to worry about today. Meals were great and I had a great lifting sessions. Food may be a little off for the first week or two as I get into the groove so I'll cut myself a little slack if necessary. (-0, 100)

Mon March 2: Day 2, everything went as planned. (-0, 100)

Tue March 3: All good today (-0, 100)

Wed March 4: High carb day was nice...everything to plan (-0, 100)

Thr March 5: Still right on track...all my meals and did 30 minutes of rowing (0, 100)

Fri March 6: Had a great workout tonight, ate great. 5 weeks without a drink tonight... (0,100)

Sat March 7: Another good day, had a bit of a cheat meal but I'm allowed. (0, 100)

Sun March 8: Did everything I was supposed to, went for a 5 mile walk, lifted. Macros were good...my food wasnt perfect ( I had a slice of pizza...my friend just opened a pizza joint right by my house) but it wasn't so bad that I'll take away a point (my cheat yesterday was rather tame so combined with this Im ok). (0, 100)

Mon March 9: Another great day...I'm on quite a roll. I hope I keep it up..no, I will keep it up. (0, 100)

Tue March 10: Lifted, ate according to plan (0, 100)

Wed March 11: Did my LISS and my diet was great. Avoided temptation when I was hanging at my buddy;s Pizza place and when I took him for ice cream. (0, 100)

Thr March 12: Half hour of rowing; high carb day and had a cheat meal. (0, 100)

Fri March 13: Had a great lifting session. Nutrition was good - I had a small slice of pizza I shouldn't have but the numbers were good in end end so I won't deduct a point (0, 100)

Sat March 14: Another good day; did my fasted LISS in the morning and nutrition was good. I'm proud that I skipped going to the all day drinking binge/parade that I was pressured to go to (and almost gave in to). I'd award an extra point for that if I could. (0, 100)

Sun March 15: A great lifting session today. Went for a 4 mile walk this morning and ate well. (0, 100)

Mon March 16: High carb day today. I hit all my macros and did some pseudo mid-day LISS. (0, 100)

Tue March 17: Good lifting session today, good diet. (0, 100)

Wed March 18: 45 mins of LISS, diet as planned. (0, 100)

Thr March 19: Took a day off from exercise. Not going to deduct any points because I allow 1 off day a week (and I've gone to the gym 23 days in a row). Diet was good and did my stretching. (0, 100)

Fri March 20: High carb day. I had two small slices of pizza. I guess that is my cheat for the week although it still fit in my macros and was rather unsatisfying. Had a great lifting session and did my stretching. 7 weeks without a drink. (0, 100)

Sat March21: Did my LISS in the morning, ate well. Actually went out to eat for my last meal so I may have eaten a little much but it wasn't anything crazy so my macros shouldnt be off (just had plain grilled chicken breast, a little rice and broccoli). Considering my not terrible cheat yesterday I'm not going to take any points away. I resisted the urge to kick back with a few beers this afternoon. (0, 100)

Sun March 22: Decent day, a solid workout. Wasn't great although I lifted good amounts. My macros didn't end up perfect (45/32/23 instead of 45/30/25) but it was good enough. The weight isn't exactly flying off despite my good performance thus far this month; I may need to change things up. (0, 100)

Mon March 23: Did LISS, ate just about perfect. (0, 100)

Tue March 24: Lifted in the AM, had an easy high carb day. I wasn't fair the other day when I was a little disappointed in my results. I'm down 7.4 pounds in 23 days which is great progress. I'm too hard on myself. Can I make it through the month with all my points? It is going to be difficult this weekend... (0, 100)

Wed March 25: LISS, ate well. Down 7.8 pounds for the month so it looks like I should hopefully hit the 2 pound per week everage. (0, 100)

Thr March 26: Used my off day for the week, meals were good (0, 100)

Fri March 27: Down 8 pounds in less than 4 weeks. Did my workout but I drank. Turns out no one is perfect. (-2, 98)

Sat March 28: Today was sort of a lost day. I went to the gym and did my cardio and I had my monthly cheat meal but I didn't stick to my usual higher cal/carb plan (because I drank yesterday and wanted to off set it a little bit). I'm not going to take away any points but back to the program 100% tomorrow. (0, 98)

Sun March 29: Back to 100% today, ate everything I was supposed to and lifted. (0, 98)

Mon March 30: Good day today, LISS and ate everything I was supposed to. (0, 98)

Tue March 31: Good day to end the month, lifted and ate right. Results tomorrow morning. (0, 98)

Lost 8.8 pounds, just a couple of slip ups...

Falhurk's "100 Challenge" - Birthday Edition!


GOAL: Cutting

COMMENT: I want to lose about 10 pounds in March. More importantly I want to stick to the program and get back into the swing of things. Consistancy is more important than the end of the months results. For this reason I am implimenting the following rules.

1.) The only allowed cheat meal will be on the 6th of March. I turn 23 on the 5th but will be celebrating on the 6th.

2.) My diet must be strictly adheared to.

3.) I will plow through workouts despite sleep deprivation and time constraints.

4.) I will gradually increase my water intake to a better level.

WORKOUT SCHEDULE
Monday: Weight Day
Tuesday: Cardio Day (or off day)
Wednesday: Weight Day
Thursday: Cardio Day (or off day)
Friday: Weight Day
Saturday: Cardio Day (or off day)
Sunday: Cardio Day (or off day)

I will be following the Starting Strength 5x5 plan. I still need an adjustible chin-up bar.

Cardio days are not light days. I've been wanting to get myself into excellent cardiovascular condition. Most cardio days should include of something like a 10 mile bike, 5 mile run and 1 mile swim.

It should also be noted that my typical day starts at about 22:00 and ends at around 13:00 the next day. My challenge posts will be off a bit to reflect this.

MEAL SCHEDULE

Five to six meals per day, one cheat meal this month.

Meal 1: Bagel & Light Strawberry Cream Cheese (3 Tbsp)

305 Calories
7.5g Fat
50g Carbohydrates
10g Protein

Meal 2: Tuna Sandwich with Kraft Mayo-Like Dressing

305 Calories
9g Fat
33g Carbohydrates
24g Protein

Meal 3: Cottage Cheese & Yoghurt (1.5 cups CC)

305 Calories
3g Fat
23g Carbohydrates
46g Protein

Meal 4: Chicken Breasts & Broccoli (3 breasts, 170g Broccoli caps)

290 Calories
6g Fat
8g Carbohydrates
54g Protein

Meal 5: Protmeal Shake (1 Scoop + 1/4 cup ground oatmeal)

302 Calories
3.7g Fat
27.9g Carbohydrates
41.6g Protein

Meal 6: Home-Made Chili (About 1.9 cups)

330 Calories
10.9g Fat
27.8g Carbohydrates
29.2g Protein

Totals 1837 Calories, 40.1g Fat (9.67%), 169.7g Carbohydrates (40.93%), 204.8g Protein (49.40%). Long days.
Totals 1532 Calories, 31.1g Fat (8.93%), 136.7g Carbohydrates (39.21%), 180.8g Protein (51.86%). Short days.

SUPPLIMENTS

3-6-9 Omega Oils
Multivitamin
Glucosamine
Melatonin

STARTING STATS (02/03/09)
WEIGHT: 174.5 (178 - 26/02/09)
BODY FAT: ~19%
ARMS: 12.75" right, 12" left
CALVES: 15.5"
CHEST: 38"
FOREARMS: 10.5"
HIPS: 37.75"
THIGHS: 22.5"
WAIST: 36"

END STATS (31/03/09)
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

DAILY LOG

MAR 1: The day has just begun! On track with suppliments and meals, need to drink a bit more water. I've got class in the morning but getting the workout done should be no problem at all. Overall, things feel very bright. It turns out that I've dropped to 174.5 pounds from the 178. I think this is partly fat loss and partly from being back on a more healthy diet. I also wanted to mention that I feel great. On the weekend I got in an 11 mile bike, a 5 mile run and a 1 mile swim and felt like I could go longer. I won't be pushing much past that as I could feel some of my joints start to give me a little trouble. Better safe than sorry. I will update further as the day progresses. I will take my measurements and photos when I get home today, probably around Noon. All meals taken, workout complete. Will post more on the workout in my journal. Pics also taken. Going to sleep. (100 Points)

MAR 2: Today almost got off to a rough start. Feeling a bit sore from yesterday. Though, not terribly so. Most of the pain is in the abs, sort of a mix between a good kind of ache and an "I'm going to be sick" feeling. I always get that way when my abs have been worked properly. Probably why I used to neglect them. Not anymore! I am glad that today is an off day. I scored a whopping 5 hours of sleep. I almost had a hiccup in my plan that would have cost me two points today! I was rushing a bit to get out of the house to work and I forgot to pack my suppliments. I was lucky enough to have extras in my backpack. Having extras was a bit strange, I just cleaned out my bag. Weird. Anyways, nutrition is par for the course so far and there's nothing stopping me from having another perfect day. I was pretty hungry after eating the first meal today, that seems to have subsided and I'm only 30 minutes from the next. The way my day's work, I'll actually finish my class towards the end of my day today. I'm not sure that makes any sense but I'm pretty excited. Having more time to rest/cardio and get life-stuff done will be excellent. Yep, diet on par for the day, supplimentation on course. Good day, damn sore. (100 Points)

MAR 3: Well, today is a red-letter-day in the progress of turning myself into something more awesome-shaped. I am now only in class two days a week for 3 hours on each of those days. This affords me the opportunity to be able to do things like sleep and prepare meals. Yesterday I had only 5 meals rather than the 6 I take in on the longer days. Today I woke up starving. I think that it may be wise for me to eat at least a half-meal before bed. I'm still really sore from Monday. I suppose that means I worked out properly. I have to wonder what kind of cardio I'm going to be able to get in during the week if I'm in this kind of state all the time. Mind you, a bit of movement would alleviate some of the discomfort. I may end up moving my weight days to Tuesday/Thursday/Saturday. Mostly because they take less time out of my day than going up to the pool does. I am good for suppliments and food so far. I'll post again when I complete the work out later today. Workout went well today. I didn't do the pull ups as I don't have anything to pull up on but I do have to say I underestimated the Prone Bridges. Perfect supplimentation and diet. (100 Points)

MAR 4: Well, I guess I should have learned something from yesterday. I overslept a bit and forgot to pack my damn suppliments again. This time I didn't accidently have another set of them. I reviewed the rules of the challenge and I convinced myself that I didn't need to deduct points for it but that defeats the purpose of consistancy. So, because I am going to miss two of three suppliment times, I will be deducting two points. Meals will be fine today and I don't have to work out. Pretty sore from yesterday, those damn Prone Bridges kicked my ass. I feel ill right now.. I hope that goes away. I also have a craving for candy, which I'm ignoring. If I still want candy on Sunday, maybe I'll spend a point for it as I'll be out to see The Watchmen. Maybe not though. I also realized I'm quite low on cardio this week. I'll see what I can do about getting in there Friday and Saturday as today is a definite no-go. -2 points (98 Points)

MAR 5: Well, 23 years old. I feel much as I did yesterday. In any case. I very badly wanted to treat myself to some "birthday candy" but I resisted the temptation and am happy for it. I learned my lesson from yesterday and packed my suppliments properly. My meals look like they're on-course for a successful day. After work I have a crapton of cleaning to do and I've got to get my work out in. I'm looking forward to the work-outs now because of the progression of the 5x5 program. It's kind of nice to know that each work-out will offer something new and exciting each time. I can't wait until I start seeing some PR's. I'm definitely going to have a successful day today. I am starting to get a little tired of cottage cheese so I may start mixing it up a bit with the tuna sandwiches. I'll be alright for now though. Workout complete. I'm up 8 push ups overall, a few rows too. Not terrible. (98 Points)

MAR 6: BIRTHDAY CHEAT MEAL! (I'll still get my work-out in!) today was a write off, that's fine.

MAR 7: Today.. bad day.. totally lost a lot of points. to summarize -2 vitamin, -4 proper meals. shit. (92 Points)

MAR 8: Well, I continued from yesterday. Shitty diet. -2 vitamin, -4 proper meals, -1 workout. The workout can at least be explained. My left shoulder has been giving me shit all day. I took the day off from the routine purposefully to nurse it back to health. I believe that I'll be back at things for Wednesday. In addition to the shoulder problem I decided I needed to do a lot of intense cardio. The run and bike went fine (though I was pretty pumped and may have over-done it a little) but 2/3rds into my swim my right quad cramped up hard. This ended the swim with after 40 of my planned 64 lengths. What really pissed me off about the whole ordeal is that the pool was wonderful. There were few people and for once no one was cramping my lane. Fuck! Diet is back on track. This update seems a little off time wise. It's technically the 10th now but I went back to a day-time schedule for the weekend. (85 Points)

MAR 9: The diet is back on track. Shoulder is still sore but today is an off day. I had initially intended on doing another bout of serious cardio but I think that I'll be better served resting it up as I refuse to miss the workout tomorrow. I prepared my meals for the week and NOTHING will stop me. I refuse to bend at all and there will be no more cheat meals or snacks or fuck all for the rest of the month. I don't have the dicipline to allow myself cheats. It ruins my mentality. This challenge is about consistancy and accountability. Cheating does not get results. (85 Points)

MAR 10: The diet has been perfect today. My shoulder is also feeling quite a bit better. Something is bothering me. Something internal. I can't figure it out; that bothers me too. Today just seems to be a day of anxiety and I can't pinpoint the cause. It's as though my brain has shut itself down and my ability to process information has been evading my careful searching. I keep wanting to tackle everything all at once. At least the diet is working out. I weighed myself this morning and was plesantly suprised to find that I hadn't caused too much damage with the weekend and my pathetic exercise in self control. I'm deliberating on whether or not I'd like to do some cardio after work. I have a lot of homework to catch up on as well as a workout to do but I really want to get back in the pool. It helps me clear my head. Perhaps I'll go and take it easy in there just to calm my nerves. I wanted something bad for me earlier. The primary reason I didn't go for it was simply because I'm looking forward to the stats and weigh in on the 16th. Weird.

*Thanks Dumah for the b-day greets. I didn't see it until today >.<*

After putting a little more thought into it (albeit not a lot more thought) I've decided that I will go to the pool after work and do my usual cardio routine. I want to have some impressive numbers logged in my weekly logs up towards the top of this post. This isn't going to happen unless I can clock some more cardio time. I should take advantage of the lower-intensity exercise days in that respect as I have enough energy to push the cardio. I have also decided that I am going to get an extra workout done on Sunday. This will let me change my workout days from M/W/F to T/T/S. The purpose of this is to allow me more time for cardio while not over-extending myself in respect to the amount of time I have for fitness throughout the week. I did end up getting the majority of the cardio done but for some reason I was completely wiped out after the bike. I called it quits essentially at the start of my swim because I was worried I was out of energy for my workout. I was right, no workout. I was also famished and cheat mealed it up. -2 points (83 Points)

MAR 11: There is a bright side to missing my workout yesterday. I can do one today which is better for my schedule and should let me get back into a solid routine. I didn't sleep too well last night. It seems my body doesn't want to get more than five hours at a time. I wish I knew why. I weighed myself and am still seeing progress. This is heartening and helps because I was starting to crack. I really do need more sleep than I'm getting. After work today I'll be getting a workout in. I need to keep on progressing. I need to make it through the next few weeks. I figure that if my times are on I should be able to cut until about the middle of April, gradually increase my caloric intake up to maintenance for two weeks and then start my very first bulk. The thing is that I need to stay the course. Stay the course. I replaced one of my meals with a less than healthy alternative so I've earned another -1 point (82 Points)

Goals for Today: Sleep 8 hours, complete workout. No more negative points!

MAR 12: Missed the update -5, bad day, have been ill. (77 Points)

MAR 13: Missed the update -5, bad day, have been ill. (72 Points)

MAR 14: Alright. Well, I'm still not feeling 100% but here I am. Back at it. I could have kept my diet under control for the last two days but the truth is that I chose not to. Everything is a choice. I chose to lounge around and "recoup" and today I still feel like shit. The problem is that my mentality over the last week or so has been in the dumps. Despite this, I'm not going to give up. I have a weeks relief from classes and no excuses so lets just get this shit done. Tuesday will be the workout day. Tomorrow I may do cardio. Actually, I probably will. I have more than enough time. I just hope my body is up to it. I can't continue letting myself down. I must seem like a tool to those that have read this. I have a decent shot at having most of my meals in for the day. (72 Points)

MAR 15: -1 update (71 Points)

MAR 16: -1 update (70 Points)

MAR 17: Well, here we are. I've decided to not bother commenting on the previous couple days. Nutrition wasn't bad but in more important news I'm back in the game. I've resumed my work-out regime and am feeling amped about it. Everything seems to be progressing well. I had a hard time with the shoulder press today though. The last rep on the last set almost failed. I think I might stall on that pretty soon but that's not entirely unexpected. Maybe my muscles just need to adapt to it. I am getting better at the prone bridge. I didn't put in any longer as far as time goes but I didn't feel as exhausted. I think the next time I do it I will put in as much extra time as I can. Nutrition won't be 100% today. I'll dock a couple points for that as I already know it's going to happen. Good news, a co-worker has an extra bench-press which is better than mine. He's bringing it by in the morning. This will offset my planned cardio but still, free bench! I'm also going to remove the mid-month stats as they're the same as they were at the start of the month. It's a shame as that was something I was quite looking forward to having posted progress on. There are still plenty of days left in the month to make some killer progress! (68 Points)

MAR 18: -1 update (67 Points)

MAR 19: -1 update (66 Points)

MAR 20: -1 update (65 Points)

MAR 21: -1 update (64 Points)

MAR 22: -1 update (63 Points)

MAR 23: -1 update (62 Points)

MAR 24: Hmm, I didn't think I had missed that many updates. Shit. I'm honestly a bit discouraged. It seems I've missed so many opportunities to make this a good month and I started out strong. I'll have to make a few adjustments for the April challenge. This quite unacceptible. In general I thought that March was going to be a better month. Really, it could have been. I could have made quite a bit better progress with everything. I'm not sure why I let myself slip though. I've felt tired and dragging but I've always been able to push past that. I suppose I haven't had the same heart in it. I look at what I've accomplished and am not entirely unhappy with what I see. I look at areas that I could improve and I haven't wanted the improvements as much as I used to. I let myself make excuses. I think the big thing is that I just need to establish a routine that I can stick to. That was working in the first couple of weeks and I was seeing results. I didn't worry about cardio and I kept my weekends sane. I go a bit nutty when I start seeing some progress. Like I could be progressing faster; even when I don't need to be progressing faster. Today I ate well. I am officially done spring break and I'll be back at class tomorrow night. I'm not really happy about that as I feel like I'm wasting my time there but I know there's a goal behind it. There's still a week left in this challenge and all is not lost. I can still end up in better shape than when I started. I think that will help. (62 Points)

MAR 25: Today has kicked off to an excellent start. I have had a huge amount of energy all day. I went to class, which went well and then afterwards I went downtown for some random strolling around. After work I'll be hitting up the pool which I think will make for a wonderful end-of-day. I'm very much looking forward to the end of the month. One, to see how well I did in this last week and two, to begin the April challenge! (62 Points)

MAR 26: Well, today shouldn't be a bad day. On track for nutrition (although I really should drink some more water). I have to get a work-out in today sometime. I have an essay to do also.. Kind of procrastinating on it. I think today will end up being a success. I weighed myself this morning and was plesantly suprised to find my weight down to 170.5lbs. That's a mere 3 pounds off of the lowest I've ever been. My goal is 160 and at this point I don't feel that I'll be as lean as I want to be even at 160 but I won't cut below that. When I finally do reach 160 it's going to be more about growth and recomp than fat loss. (62 Points)

MAR 27: -1 update, -4 eating poorly (57 Points)

MAR 28: -1 update, -4 eating poorly (52 Points)

MAR 29: Well, today wasn't great either. I didn't eat 100% clean but I think my calorie intake will be pretty close. I'll be heading off to do some cardio after work which I think will make me feel considerably better. I am going to take this month in stride and learn from my mistakes. I've got to take something away from this expirence and I'll be damned if I won't let it teach me something. -2 Points (50 Points)

MAR 30: No update but I did everything else fine. -1 Point (49 Points)

MAR 31: Well, here we are. The end of the month. It is quite apparent that I am not as thrilled with the way the months gone but let's forget about that for a moment. I started the month strong and was an unstoppable monster of energy and persistance. I was meticulous and happy with how I had been progressing. I hit my birthday party and slid, I slid into a poor mental state. This impacted the rest of the month. I attempted to change the plan half-way through the month as well. This also didn't work. I then opted for convienence rather than progress. Despite everything that's happend I managed (at least from the end of February) to drop down and stay at 174.5 pounds. My bodyfat calipers are showing me that I actually lost two points on it (from 20 to 18) and am curious as to what I'd have become if I would have stuck with it. I suppose the only way I'm going to know is by completing April with a perfect score. I've relaxed the rules on myself slightly to allow for moderation. I hope this works. (49 Points)

In

GOAL: Cutting

Caloric intake will remain between 2000-2500 per day. Cheat meal and alcohol allowed on Saturday only.

Monday: 1hr Spinning class evening
Tuesday: 30m weight routine, 1hr Spinning evening
Wednesday: 1hr Weight Circuit afternoon
Thursday: Rest
Friday: ???
Saturday: 1hr Weight Circuit class, 20m HIIT
Sunday: Weekly picture first thing AM, alternate Spinning

Starting weight: 202
BF: 14%

3/1 - calorie intake within specs, but went to parents house for dinner and submitted to temptation for homemade bread pudding. Deducing a point. 99 puntos

3/2 - spot on for intake and exercise. 99 points

3/3 - Did weight routine and Spinning despite giving my bike up to fit an extra student. Intake was right on. 99

3/4 - numbers and exercise on target today. 99 points

3/5 - Real challenge comes today when we order pizza for our new clients, and I have to be at this function. Just gotta eat my packed chicken breast, sweet potato and refried beans prior, and the temptation will be slim; Temptation resisted, rested and calories within specs. 99 (Happy b-day Falhurk. I'll drink one for you on Saturday!)

3/6 - Calories within specs. No work out, but I'll keep Friday as a wildcard. 99

3/7 - Work outs done as planned. Intake cheat day. What can I say? I cheated... 99

3/8 - Taught a Spinning class. Calories were probably within range, but mostly taken in during dinner with parents instead of spread throughout day. Did not log food and overdid dinner a bit. Reducing a point. 98

3/9 - 2200 cal, 1hr spinning (20m intervals). 98

3/10 - 2200c, 1hr spinning, 30m weights. 98

3/11 - 2320c, the weight circuit class was shortened to 45m by the instructor, not sure if I should deduce a point for that. Still pushed it my best during that time. 98

3/12 - 2600c, exceeded it by a bit because I joined our office lunch to a Mexican restaurant. Not exactly fast food, but I splurged a bit. -1. 97 points

3/13 - Calories exceeded, and had a bunch of friends over and had a couple of drinks. -2. 95

3/14 - Missed the weight circuit class so lifted independently and did some interval work on the jump rope. Didn't cheat much on calories, but threw a couple of beers back, and didn't really enjoy them. Wound up feeling bloated and sluggish after 3 instead. 95 points

3/15 - Workouts and calories within specs. Picture taken, and although there's still no 6 pack, ab outline is really starting to show. 95 points

3/16 - 2300c, 1h Spin class - strength profile. 95 points

3/17 - 2500c, 35m of lifting and 1h Spin class - endurance prof, 95 points

3/18 - ~2600c, work out done. Exceeded limit by about 100c, all from clean sources and still probably creating a deficit, but it was outside of specified range. -1. 94

3/19 - 2400c, 45m Spin class, 20m HIIT, supposed to rest but subbed a class for a friend; will use tomorrow. 94

3/20 - First rest day of the month. Calories within specs, but drank a couple of beers with dinner. -1. 93 points

3/21 - Didn't really cheat that much on calories. Took weight circuit class and HIIT on jumprope. 93 points

3/22 - Calories good, rested. 93 points

3/23 - 2600c, 1h Spinning. Not deducing a point for 100c over, that's how complexes develop. 93 points

3/24 - 2500c, 30m weights and 1h Spinning. 93points

3/25 - 3100c. Something happened after the 1h weight circuit course yesterday; there was a period of the day I just started feeling ravenous and irritable. I wanted food even though I had a pretty even distribution of calories. My mind ached too, and left my frozen chicken/fish/veggies at the self scan at the grocery store, so I couldn't grill that night for the week. I got home, ate about 1000 calories and passed out. -1. 92 points

3/26 - 2600c, first much needed rest day this week. Played video games for a long period of time just like I used to; 'twas nice, but don't want to make it a regular thing. 92 points

3/27 - 2600c, took it easy that night as well. 92 points

3/28 - Started the morning with a shake with a bunch of healthy crap I threw together, good balance of protein/carbs/fats. Did weight circuit normally, but then decided to try Tabata afterwards (burpees). Holy... crap... I was toast after 2 minutes. I took a breather and tried it for another minute before my body just quit. Went out and met my friend for lunch (had Cheese Coney's for the first time this whole year - damn I missed those things). Typing my update with a little wine buzz. Had a cake in the office staring me in the face for the last 3 days, but held off. Hooray for cheat day! 92 pints... err

3/29 - Did okay eating wise until I went to indulge in mom's cooking. Had a couple of beers too. Funny thing about cheating and resolve for me, I usually know I'm going to cheat well in advance - there really isn't a do or die moment. -2. 90 points

3/30 - 2100c, did an extra lifting session this week, as I decided to try out MAX-OT, focused on legs and tomorrow will be arms and core. 90 points

3/31 - 2400c, did a MAX-OT on arms followed by a 1h Spinning session. I may not have been perfect this month, but I noticed that the point system kept me from allowing more cheating than I normally would. I even made some visible gains from my pictures - I'll post them sometime. Looking forward to another good month!

END: 90 Points

End weight: 199
BF: 13%

IN!

Monday: OFF
Tuesday: 30 Min HIIT Run
Wednesday: Lower Body (Super Sets)
Thursday: 30 Min HIIT Run
Friday: Upper Body (Super Sets)
Saturday: 45 Min Run
Sunday: 20 Min HIIT Run

Alternating with:

Monday: OFF
Tuesday: Shoulders/Abs 25 Min Run
Wednesday: Back/Bi 20 Min HIIT Run
Thursday: Lower Back/Chest 30 Min. Run
Friday: Lower Body (Giant Sets)
Saturday: Tri/Abs 20 Min HIIT Run
Sunday: 1 HOUR Run

Goal: 1 cheat..going out March 21st. Also can't have any wheat bread or crackers, protein bars, or frozen meals (even the healthy ones). These just make me crave bad food.

March 1: 100 POINTS
1 Hour Run/Walk
1600 Cals
Had a good 100% Clean day. I have really come up short the last two challenges and I plan on giving 100% to this one.

March 2: 100 POINTS
No Workout
2000 Cals
Had a great day..didn't have to workout today.

March 3: 100 POINTS
30 Min HIIT Run
1900 Cals
Having a great day! I plan on working outside for half and studying for the other half -- already got my run in this morning. So far so good.

March 4: 100 POINTS
No Workout
1700 Cals
Great day!

March 5: 100 POINTS
Super Set Legs
1800 Cals
Good day.

March 6: 100 POINTS
30 Min Run
1800 Cals
Good day.

March 7: 99 POINTS
Cheated - yuck..but still worked out.

March 8: 99 POINTS
45 Min Run
1400 Cals
Had a great day.

March 9: 99 POINTS
20 Min HIIT Run
1800 Cals
Good day!

March 10: 99 POINTS
1560 Cals
Good day.

March 11: 99 POINTS
1900 Cals
Good day.

March 12: 98 POINTS
Cheater Cheater Compulsive Eater

March 13: 96 POINTS
No workout - cheated.

March 14: 94 POINTS
No workout - cheated

March 15: 93 POINTS
Worked out - cheated. Wow four straight days in a row..yuck.

March 16: POINTS
2000 Cals Day 1
High on the cal side but worked out and ate good.

March 17: POINTS
1900 Cals Day 2

March 18: POINTS
1800 Cals

March 19: POINTS
1700 Cals

March 20: POINTS
1600 Cals

March 21: POINTS
1500 Cals

March 22: POINTS
1400 Cals

March 23: POINTS
2000 Cals

March 24: POINTS
1900 Cals

March 25: POINTS
1700 Cals

March 26: POINTS
1800 Cals

March 27: POINTS
1900 Cals

March 28: POINTS
2000 Cals

March 29: POINTS
1400 Cals

March 30: POINTS
1500 Cals

March 31: POINTS
1600 Cals

GOAL: Establish First Serious Routine

COMMENT: Outside of sports, I've never worked out on a plan before.

WORKOUT SCHEDULE
Monday: Cardio (AM): Treadmill 25 mins Weights (PM)
Tuesday: Cardio (AM): Stationary bike, 30 mins
Wednesday: Cardio(AM): Treadmill 25 mins Weights (PM)
Thursday: Cardio (AM): Stationary bike, 30 mins
Friday: Cardio (AM): Treadmill, 35 mins
Saturday: Weights (AM)
Sunday: No work out.

MEAL SCHEDULE
Calorie Calculation (Using BMR)
(66 + 13.7 * 83.91458845 (weight in kg) + 5* 177.8 (hight in cm) - 6.8 * 19 (age)) * 1.55 (moderate exercise level) - 1100 (1lb of fat loss per week) ~= 1962 calories per week.

Protein Calculation (max .8g per lb)
185lb * .8g * 4 calories = 592 calories of protein per day.
592 / 1962 * 100 ~= 30%

Fat Calculation (hard cutoff of 20%)
1962 * .20 = 392 calories of fat.
392 / 9 = 43.5g of fat per day.

Carb Calculation (using Fat and Protein numbers)
1962 * (1 - .3 - .2) = 981 calories of carbs per day.

Carbohydrates :: Protein :: Fat
50 :: 30 :: 20
STARTING STATS
WEIGHT: 185lb

END STATS
WEIGHT:

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.)

Starting with: [100 points]

MAR 1: Today is a Sunday, so no work out today. Did a pretty good job of sticking to healthy foods. Weighed in today at 186.8.

Sure, why not......:tucool:

GOAL: To look so good it would be a crime to keep my shirt on.

COMMENT: i would like to get down under 200lbs with loosing as little mass as possible. i started in jan. at 230lbs i've lost 15 in two months i feel a lot better but i have been very slack in my eating habits and my work outs have been random and often lazy. i think the "100 chalange" will be helpful in keeping me on track.

WORKOUT SCHEDULE
Monday: Weight training (full body work out HIT)
Tuesday: Weight training (full body work out HIT)
Wednesday: cardio (bike 45 mins)
Thursday: weight training (FB HIT)
Friday: Weight training (FB HIT)
Saturday: Cardio (bike 45)
Sunday: REST

MEAL SCHEDULE: High protin. low carb diet. one cheat meal (pizza or buffalo wings) fri or sat night.


STARTING STATS
WEIGHT: 215
BODY FAT: n/a

GOAL: Drop 2" off my waist; finish with 90pts or better.

NUTRITION: Eat clean with one cheat meal a week; No refined sugar, including in the cheat meal.

WORKOUTS: Lift 3x a week, usually MWF; cardio and abs 2x a week (usually TTh); No workouts on weekends.

STARTING STATS:
-Weight: 221

ENDING STATS AND COMMENTS:
Weight 219; Reached goal of finishing above 90 pts, with a final total of 96 pts. Didn't do the 2" off waist for whatever reason. Would estimate maybe a 1/2" reduction there, but never did the measurements.
What I would do different: I joined the challenge at the last minute so did not set clear goals or do measurements. Also, I would do more on the cardio side (3x a week) and lift 2x a week. I did 100% compliance on the diet side and REALLY was helped here by this challenge. I also never missed a workout because of a lack of willpower etc. All my misses were travel related, or things which I have had no control over. Not to make excuses, but just to acknowledge the effect the challenge has had on my discipline.

MAR 01: A Sunday so no workout, just eating clean which I did. Expecting a blizzard here in Philly. [100 pts]
MAR 02: The "blizzard" was just a snow storm but my *^%$#$!! gym decided not to open. I made a second attempt at the local YMCA but they were closed too. So I missed my workout and lost a point. [-1][99 pts]
MAR 03: Life back to normal here. Hit the gym and ate clean all day. [99 pts]
MAR 04: Lifted today for first time in months. Felt great. Did chest and shoulders. Ate clean all day. [99 pts]
MAR 05: Did cardio and diet as planned. [99 pts]
MAR 06: Lifted today: back arms and legs. Ate clean as planned. [99 pts]
MAR 07: Weekends are about hanging with the kids and eating clean. My one cheat meal was today, when I took my 3 year old out for lunch. Can't avoid fries in that circumstance. But clean all day otherwise. [99 pts]
MAR 08: Played with the kids all day and ate clean, no cheats. [99 pts]
MAR 09: Did arms and chest today. Ate clean. Loving this spring weather. [99 pts]
MAR 10: Clean eats and 40 mins cardio today, with some nice ab work. [99 pts]
MAR 11: Good day today; hit shoulders, back and legs. No issues at all [99 pts]
MAR 12: 40 mins elliptical....not seeing any movement on the scale, but keeping at it. [99 pts]
MAR 13: Today was upper body, so I did chest and arms. Felt really run down and wanted to skip today, but didn't let myself. [99 pts]
MAR 14: Weekend so main challenge was eating clean. This website keeps me honest so I avoided the snacks the kids had when their cousins came to visit. [99 pts]
MAR 15: Ate clean all day, even skipping the cheat meal this week. [99 pts]
MAR 16: Half way done! Lifted today, upper body, though I feel like I have African sleeping sickness or something. Pushed myself through it, but now just want to climb under my desk for a few hours. [99 pts]
MAR 17: Lifted today, lower body because traveling on Wed. so I switched cardio till then. No issues [99 pts]
MAR 18: Just could not workout today Started my day at 5.30 to catch a flight. Return flight was so delayed I didn't get home till after midnight. So I lose another point here. Just glad the issue wasn't being lazy. [-1] [98 pts]
MAR 19: Did a shorter cardio routine at much higher resistance. I think I got more of it that way. [98 pts]
MAR 20: Did a home workout today using dumbbells. First time I did it this way, but it was pretty good. Did upper body (chest shoulders and arms). Ate clean all day. [98 pts]
MAR 21: Actually sore from yesterday's workout which is a good thing. The home equipment did the trick. Ate clean all day; this challenge does help a lot on the diet side since on the weekends esp. I have a hundred opportunities to eat sugar. But I don't. [98 pts]
MAR 22: Ate clean and skipped the allowed cheat meal for the second week this month. Will be on the road all day tomorrow but have to find a way to workout. [98 pts]
MAR 23: Another travel day extended well beyond my expected return. So I was unable to work out when I got back; but ate clean. [-1][97 pts]
MAR 24: Lifted today to make up for yesterday; did this instead of cardio. One week to go. [97 pts]
MAR 25: Once more spent the whole day on the road with no opportunity to workout. [-1][96 pts]
MAR 26: Hit lower body pretty hard today, since I missed two workouts this week. Stairs will be murder tomorrow. [96 pts]
MAR 27: Did a great upper body workout today and ate clean all day. [96 pts]
MAR 28: A day with family where the challenge is not to like the stuff the kids do. JSF has really helped me eat clean all month, since I hate the idea of losing points for something I have control over. So food was fine. [96 pts]
MAR 29: Sunday so no workout. But ate clean all day, no cheat meal. Did a lot of running and playing with the kids, as well as some work around the house. [96 pts]
MAR 30: Ate as planned and did a very hard upper body work out today. One more day! [96 pts]
MAR 31: Finished on a strong note, with a good cardio workout and clean eating all day. [96 pts]

COMMENT: I had great success last summer with the Zone diet, Crossfit, and karate training. However, my currently-unknown joint ailment flared up and made any sort of activity hard, plus I lost my job, which meant my only stress-compensation was eating. Not good, obviously. Tomorrow I start a new job, though, and I'm going to need every ounce of energy I can muster - which means eating right, working out, and taking good care of myself. That's what this month's Challenge is about for me. I'm hoping to lose about 8-10 pounds (half of which will likely be water,) but I'm trying to keep my focus this month on the job and on my health. All goals are subject to change and addition based on doctor's orders.


WORKOUT SCHEDULE
5 days per week either gym or musclepower commute (walk or bike to work)
- Focus on strength training/compound lifts
Karate practice 3 or 4 hours every week (this takes care of core strength)
One trail run per week (may be to work!)


MEAL SCHEDULE
Zone diet, 13 blocks, ideally three meals/two snacks
One "heavy" (non-clean-food) cheat meal per week
Two "light" (clean food, non-Zone proportions and/or quantities) cheat meals per week


ADDITIONAL REQUIREMENTS
8 hours in bed a night
No missed medications
No processed food in the house
No alcohol while contraindicated
No caffeinated beverages


WEEK 1 STATS (Mar 2)
WEIGHT: 213.4
BODY FAT: 43.5

WEEK 2 STATS
WEIGHT: 210.6
BODY FAT: 44.0

WEEK 3 STATS
WEIGHT: 211.0
BODY FAT: 42.0

WEEK 4 STATS
WEIGHT: 210.2
BODY FAT: 43.5

END STATS
WEIGHT: 211.6
BODY FAT: 42.5


MAR 1: Ready to go! Today was my "heavy" cheat meal for the week, with a planned lunch with friends. I'm locked and loaded for my new job tomorrow, with the house clean, new clothes bought, and all of my goals set down somewhere. I didn't weigh in this morning, but I'll be starting that tomorrow as I groove in my new morning routine. I'm looking forward to getting back in the gym, and looking forward even more to being able to walk/bike to work. [100]

MAR 2: So far, so good. Gym this morning - I did some stretching and bar-only lifting. This week I'm going to take it very easy so I don't overstress my joints. Food is on target thus far, although resisting the 25 cent sodas will be a challenge. Updated to add, the rest of the work day went well and I made it to karate. My legs are already a touch sore from this morning's VERY light workout - I'll have to be careful not to overdo. Added my starting stats - I'm expecting to have a bunch of water loss this week. [100]

MAR 3: Going to walk to work this morning, see how it goes. Am about two pounds down from yesterday, which is about what I expected. [100]

MAR 4: Walked to and from work yesterday as planned, and also walked today. It's going to be interesting to go to karate today with tired legs. Missed last night due to an offsite work meeting - also had an unplanned cheat meal. Did not, however, have caffeine or alcohol, and that was tough because the boss was buying. -1 for food, but today should be better. [99]

MAR 5: Hit the gym this morning - same routine as last time. Early karate class today, so I can't take the time to walk. Last night's class was exciting, trying to get my legs to keep moving - they're pretty trashed. I think in a week or two, though, this will be doable. I did have another unscheduled (although not entirely unexpected) cheat meal for dinner. It wasn't awful, and I still haven't broken my no caffeine/no alcohol rule, but that's -1. I am down just about 4 pounds from Monday, though, as expected. [98]

MAR 6: Dr's appointment today, which means no morning workout. As stated in the goals, my health is my biggest concern, so I'm not taking a point off for it. Frankly I think my legs could use the extra day, and my blisters some extra time to heal. Yesterday's food and exercise was spot-on, and this morning I'm down just shy of 6 pounds from Monday. That's a lot of water! It's not unexpected, though - between hormonal water retention ending and my valedictory pizza Saturday night, I had plenty to lose. I expect to go up a bit or at least stay level for the next few days, though. Plans may change tonight after the doctor's appointment, but I suspect that they'll mostly be reinforced. [98]

MAR 7: -1 again for pizza last night - otherwise the day was fine. This week has been unusually social for me, hence all the cheat meals, but it hasn't so far impeded my progress. I expect the medicine is having some effect (it's an anti-inflammatory, and the fluid has to go somewhere, I suppose.) Doctor's appointment went as well as could be expected - I need to stay on the meds, no diagnosis yet, but my blood work is all perfectly normal. Cholesterol, blood glucose, blood pressure - all things that might be adversely affected by the 40+ extra pounds I'm carrying, but don't seem to be. I'm not changing any of my plans as of yet - going to give it one more week to see if it's all sustainable. [97]

MAR 8: Missed update -1 [96]

MAR 9: Can't believe I missed the update yesterday. Sloppy! Anyway, Saturday wasn't horrible, although I'll have to count lunch as a cheat (-1) and Sunday I was pretty good, although I didn't get a run in at all this weekend (-1). I slept an inordinate amount Saturday to Sunday, which had the happy effect of cushioning the time change, but man, I was wiped out. Stats aren't quite where I expected them to be, but who can predict water weight fluctuations? Walked to work this morning (although if it rains I may take the bus home,) and I realized that I had completely forgotten about the gym across the street from work. Literally less than 100 yards from the door, and I'd been driving in completely the opposite direction to go. Not going to act on that just yet, but I'm going to keep it in mind for lunchtime workouts maybe next month. [94]

MAR 10: Yesterday was on point - food, exercise, sleep, etc. Today is looking to be a repeat. Amusingly, I'm down 3 pounds again this morning, bringing me back to where I was Thursday. Still too early to tell how much of that is fat vs just water - my impedance scale is neither accurate nor precise enough to tell. [94]

MAR 11: Yesterday was, in fact, perfectly on point. I'm beginning to think I might even survive this routine. This morning it was pouring so I hit the gym - again just stretching and very light weights. Next month will be more focused on lifting. Lunch was one of my "light" cheats for the week - sushi and a little bulgoki, not terrible and not carb-y, but not Zone either. Expecting a normal evening and another gym day tomorrow, and possibly Friday if the rain keeps up. [94]

MAR 12: Raining again. After a killer workout at karate last night, I decided not to go to the gym to give my poor legs a rest. I'll defer taking a point off - I'll make it up over the weekend. Food was fine yesterday and should be fine again today. [94]

MAR 13: Still raining. Didn't make it out of bed in time to make it to the gym - that's definitely a point off. Food was fine yesterday. Tonight may be a big cheat meal, may be a small cheat meal, but either way I'm covered since I've been good all week. [93]

MAR 14: Yesterday was fine, had my cheat meal for dinner as expected. Planning to make up my gym trip today then run tomorrow. My legs are in better shape after the whole rest day yesterday, actually. I may adjust my plan to give me one rest morning during the week. [93]

MAR 15: Made it to the gym and actually did a weight workout and a short run. Food was ok, had my second light cheat (Tuna melt and mashed potatoes - yum!) I fell asleep about 7:30 last night and slept pretty much straight through til about 8:30 this morning, even though I've been consistent about my sleep the last couple weeks. Guess I just need the extra recovery. [93]

MAR 16: Walked to work today. Yesterday was fine - counting dinner as this week's first light cheat, and I guess it was saltier than I expected because I'm way bloated this morning. Nearly the same weight as last Monday but 2% less BF - that's a bunch of water weight right there. I'm going to plan this week to take one morning off during the week - probably Wednesday or Friday - and go to the gym on the weekend. That worked better, I think. Still solid on my meds, no alcohol, and no caffeine, which makes me very happy. [93]

MAR 17: Last night, as I remembered almost too late, was a guest lecturer instead of class at karate. I made it, though, and it was lovely. Walked to work again today - it's definitely getting easier, although not much faster. Yesterday's lunch will have to count as my cheat for the week - there's no way I can rationalize enchiladas. Two pounds down today anyway, though. Skipping the traditional St Paddy's day festivities in favor of practice and sleep tonight. [93]

MAR 18: Yesterday was fine, and back down to my pre-weekend weight. Today I drove to work - didn't hit the gym first - but I may go over lunch instead. [93]

MAR 19: Yesterday was a little nonstandard, but good. I ended up doing a double karate workout, instead of a trip to the gym. Since the first class was conditioning, I think that was a more-than-adequate trade. Today is definitely my "off" day as a result - I'll have karate tonight but am not worrying about a second workout. [93]

MAR 20: Missed update -1. [92]

MAR 21: Yesterday was not the best day for the Challenge. Let's see: -1 for not working out, -1 for breaking my no-caffeine rule, and -1 for lunch. Ah, well. Back in the saddle. [89]

MAR 22: Yesterday was, overall, much better. Another -1 for caffeine but I think the timing was such that it won't cause a long-term problem. Today I have no ambitions but to lounge around and relax. [88]

MAR 23: Yesterday was a typical lounge-y Sunday. I think I've pinned down the cause of my cyclical caffeine abuse - it seems triggered by PMS. Now to see if I can stop it! Walked to work this morning, and tried a new supplement for the first time - Sportlegs. Jopreacher swears that it makes a huge difference in recovery time and DOMS. We shall see.

MAR 24: I think overall the Sportlegs were helpful, although the real test is tonight/tomorrow, when my DOMS usually kicks in. It was an interesting sensation last night to feel my legs getting tired but not burning. Food was more or less fine yesterday, although I probably didn't eat enough, but I need to take off another point for caffeine. [87]

MAR 25: Still no DOMS, so I think I'm sold on Sportlegs. This is particularly helpful this week because I have a special class on Friday and I want to be in top form. On the other hand, the weather yesterday and today not only precluded walking, but made my joints swell up again. I went to class last night anyway and will today, but I'm annoyed. -1 for caffeine and last night was my week's big cheat. [86]

MAR 26: Updating and going to karate are about the only good things I'm doing right now... Food was crap yesterday, -1. Caffeine, -1. Not taking a point off for driving because the weather is making my joints swell up, but still not ideal. [84]

MAR 27: Missed update -1.

MAR 28: Updating before I crash. Spent the day watching people be awesome. More later.

MAR 29: Missed update -1.

MAR 30: Missed update -1.

MAR 31: Missed update -1.

Final Update: So, not my best month, although work is going tolerably well. The biggest problem was that both my exercise plan and my overall wellness can easily be derailed by the weather - my joint issues flare up when it rains, and it's rained a lot the last two weeks. So I've been sore, cranky, and not as active as I'd like. That doesn't excuse the completely off-the-rails food and caffeine issues, of course. I'm currently on a new med which will hopefully help, and have an appointment with a specialist in a couple weeks. So we'll see what improvement I can manage. [77ish]

Goal : Survive each day of training and not lose my mind!

Monday: Fullbody, core, cardiovascular endurance
Tuesday: Cardio and core
Wednesday: Fullbody, core, cardiovascular endurance
Thursday:Leg emphasis training, low intensity cardio
Friday: Rest
Saturday: Fullbody, core, cardiovascular endurance
Sunday:Cardio and core


March 01 No training today, chill, relax and embrace.
March 02 I am a woman on a mission 100%
March 03 100% so far, it is all good.
March 04 I am surviving 100%
March 05 dang it 99
March 06 ouch 97
March 07 no training today
March 08 No training today
March 09 Fullbody madness 97
March 10 The ride is getting wild 97
March 11 hanging tight all is well 97
March 12 Did what I had to do 97
March 13 clinging to it 97
March 14 no scheduled training so score remains the same
March 15 no scheduled training so score remains the same
March 16 such a slow drain but I held on to my 97
March 17 weather is nice and toasty 97
March 18 97
March 19 schedule change I have today and friday off so no training until saturday and sunday
March 20 no training 97
March 21 -1 I did not get enough sleep last night and it showed. 96
March 22 yes, 96
March 23 96
March 24 93
March 25 91
March 26 oh my 90
March 27 90
March 28 90
March 29 87
March 30 87
March 31 87 It is finished it is done, life is muy bueno

Goal: Increased Strength and Better Jits while eating better - eating better means lean proteins, whole grains, lots of fruits and veggis. No alcohol or crap food except at cheat meal.

Sunday: Stronglifts 5x5 am
Monday: BJJ class 7:30pm
Tuesday: Stronglifts 5x5 at lunchtime
Wednesday: BJJ class 7:30pm
Thursday: Stronglifts 5x5 pm
Friday: Rest Day - PM cheat meal
Saturday: BJJ class 10:30 am


Starting weight: 147
BF%: 21.5 (I have no idea how this can be right - I used calipers and everything)

3/1 - Started stronglifts 5x5 at home - will have to go to gym for the rest of them. The only thing that gave me trouble was inverted rows - probably because I was using rings. No points off so far. Removed IF from goals at the advice of an IF master. Instead I am going to just work on making my feeding window shorter on certain days. Had a beer with a friend who needed a shoulder to cry on, but the rest of my food was solid.
-1 [99]

3/2 - BJJ class was crazy MMA conditioning while getting beaten on for an hour and a half. Wore me out! Food on point today. Oatmeal, tuna and brown rice, sm jamba juice w/whey PWO, bison salad.
-0 [99]

3/3 - Stronglifts B. Not too bad - but it is going to get challenging fast with those deads. Went out to celebrate with a friends and had beers and a small amount of fried stuff. :( Everything else was good.
-2 [97]

3/4 On point today. :) however, I am pretty darn sore. I may need to rest tomorrow and move Thur workout to Fri - but I am ok with that because not listening to my body is what got me out of shape in the first place. I am also going to skip my cheat meal Friday since I really cheated last night. Do I get points back? :P
-0 [97]

3/5 Everything was good today. I did end up taking today as a rest day and will do my 5x5 Friday
-0 [97]

3/6 5x5 Workout A today. 5x5 is still not too hard - but my muscles still complain the next day. My food was ok - but I did have beers with co-workers after seeing the watchman.
-1 [96]

3/7 BJJ Class this AM, was good. Food was on point. I had some bison for lunch and seared ahi for dinner. yum. Sundays are my weigh in days - so... Down to 144 this morning. Hooray for losing water weight.
-0 [96]

3/8 All good today. 5x5 workout, food good. Squats are starting to get more challenging towards the last set. Taking sportslegs as recovery aid - its just calcium, Vit D and magnesium.
-0 [96]

3/9 Food was fine. Didn't go to BJJ because of intestinal problems. I'll still take a point off for it. Bah.
-1 [95]

3/10 All good. I need to get better at eating more protein in the AM. I find myself at the end of the day needing a good number of grams to meet my daily goal. Sportslegs helps the hell out of my DOMS from squats.
-0 [95]

3/11 Food was fine. But I bailed out of Jiu-Jitsu in favor of a boxing workout. I'm not taking a point off for that - I worked out.
-0 [95]

3/12 - no BJJ thrashing my quads recently made todays squats and deads at the gym feel easy. That was nice. Barely made it through overhead press though. To be expected - they say thats the first lift in stronglifts 5x5 that you fail at. Taking cheat meal tonight since food is already planned for tomorrow to not include a cheat. Cheesesteak!
-0 [95]

3/13 Yeah - so yesterday went all to hell. Ate too much and had beer.
-2 [93]

3/14 Good workout. No alcohol but I did go over my calories a bit. Slept like the dead.
-1 [92]

3/15 No workout - spent the day sleeping. No food issues though.
-1 [91]

3/16 - Everything golden today. Still having issues with my evening meal becoming a protein gorge. I don't know if I need a mid-day protein shake/snack or what.
-0 [91]

3/17 - Today was good - good 5x5 W/O. Made my cal's.
-0 [91]

3/18 - My Birthday! Worked out anyway, but I am probably going to drink beer and have good food - and not take off points for it.
-0 [91]

3/19 - All good. Rested today and will do 5x5 on Friday.
-0 [91]

3/20 - All good. 5x5'd.
-0 [91]

3/21 - All good. Jits was good. Got a massage - it was ok. A bit too hard.
-0 [91]

3/22 - Yesterday was good. Down to 143. :) Next week should be challenging with the addition of a Tuesday night Muay Thai class - so thats 5x5 at lunch and conditioning at night. Whee.
-0 [91]

3/23 - Pretty good day - My lunch was not as good as it could have been, but my overall calories for the day were fine. Jits was good. I have finally found a good place mentally for it.
-0 [91]

3/24 - This day was awesome. two workouts and solid on the food.
-0 [91]

3/25 - The complete opposite of yesterday - unawesome. We had hail the size of baseballs that took out my front and rear windshield and peppered my car with dents. This happened at 6pm when I was supposed to be driving to BJJ - no driving in the giant hail of doom! So I missed my class, had two beers with co-workers who also lost windshields, then had cheesesteak for dinner. Wednesday FAIL. My main concern is getting the car back in working condition so I can drive to classes and the gym - ok, and I guess work too. I'm supposed to work out at lunch tmr, but that's not happening - hopefully I can go after work instead.
-3 [88]

3/26 - Still dealing with car but everything was fine yesterday. Took the day as rest and will do the Thursday workout on Friday which is not unusual.
-0 [88]

3/27 - Had beer and wine. Food was fine. Did my 5x5 and felt pretty good about it - deads are getting heavy enough that I understand why people do an opposing grip. I had problems holding on. I have added tabatas to the end of my 5x5 days with good results.
-1 [87]

3/28 - Went to class, food was fine.
-0 [87]

3/29 - Everything was good. Did two running tabatas at the end of my 5x5.
-0 [87]

3/30 - Solid day. BJJ class was a tournament in which I came in last! Woo!
-0 [87]

3/31 - 5x5 and Muay Thai class - food was spot on. Bruised my foot in class and deadlifted my own body weight. Solid finish to the month.
-0

Final Score: 87 - That's a B+
Finished at 143 lbs. My lameness at fat measurement puts me about the same since the calipers aren't that granular - my guess is that I lost maybe a percent, but man, my upper body is looking buff, I got my lats back, I can do 5 pullups in a row, and I am starting to see some leg definition. I love 5x5 but we'll see how much I love it now that the weights are getting really heavy. I could have done better on my food and have adjusted macros for next month a bit and lowered my max cal count for the days.

GOAL:
- New goals for this month posted soon
- To stick to the conditions as stated below at a minimum; anything over and above is a bonus

COMMENT: I was happy with parts of my February challenge. I had one bad weekend and i had a few days where i kept getting sick but other than that i was very committed. This month i want to better that even more and stay in the 90s even 100! Thing i loved about this challenge is i was thinking about it all the time in that when ever i felt like cheating i kept making myself accountable in that the whole community would be seeing! i dunno but i felt it was a good way to make me work harder in that me missing a workout = me dissapointed = other people dissapointed

WORKOUT SCHEDULE
Training will be different to February routine - will post soon

Workout 1:
Workout 2:
Workout 3:


MEAL SCHEDULE
6 to 8 meals

Hey guys! Second post, second challenge!

GOAL: Bulking

COMMENT: I want to gain the most possible weight without gaining fat (or loose fat if possible).
-Do my morning ritual:
6h30: Immediate wake up
6h30:Water, protein, banana
6h32: Yoga, exercise (20min)
6h55 Meditate
7h Eat healthy breakfast
7h15 Shower, teeth
7h35 Get dressed



WORKOUT SCHEDULE
Monday: Weight training: Chest & Triceps + abs
Tuesday: Cardio: 20 mins HIIT
Wednesday: Weight training: Back & Biceps
Thursday: Weight training: Legs + abs
Friday: Weight training: Delts & Traps + Obliques
Saturday: Cardio: 45 mins (non HIIT)
Sunday: Rest


MEAL SCHEDULE
-Eat during the afternoon. No precise eat plan for now, but eating healthy.
Cheat meal only if i'm out with friends or at a friend's house.
Pre WO: Protein + Carbs
During WO: Shake with BCAA, beta alanine...
Post WO: Protein + Sugar/Maltodextrine + Creatine + Glutamine


STARTING STATS
WEIGHT: 68kg aprox.
BODY FAT: 10% aprox (from scale)
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

END STATS
WEIGHT:
BODY FAT:

DAILY LOG
March 1: rest day. [100]
2: Ok , embarrassingly missed first WO. (1). These two weeks are going to be tough because of school work and exams coming, i'll try to limit the destruction. [99]
3: Chest WO. [99]
4: No WO, No update (-2) [97]
5: Back. No update (-1)
6: Legs. No Update (-1)
7: No running. No up.(-1)
8: Day off, no update!!! As you can see i've been a damn mess and missed 3 out of 6 exercise days, and forgot to update most of the week. jeez. I'll try to improve next week. And the week after (exams) is my tri-monthly scheduled week off. So...unless i feel like it i wont WO or update whatsoever. (-1) [93]
9: WO OK. NO update again: argh! (-1) [92]
10:WO ok. No breakfast. (-1). [91]

I haven't participated in one of these in over a year, time to finally stick it out all month!

LONG TERM GOAL: Get to 220lbs by wedding on August 29th
MARCH GOAL: Lose 10lbs in the month of March

WORKOUT SCHEDULE
Monday: Chest and Tricep weight training and Cardio
Tuesday: Leg weight training and Cardio
Wednesday: Back and Bicep weight training and Cardio
Thursday: Shoulder weight training and Cardio
Friday: Cardio and Abs
Saturday: Cardio and Abs
Sunday: Cardio and Abs


MEAL SCHEDULE
Eat in the range of 2400-2600 cals per day, drink at least a gallon of water per day. One cheat meal a week and no alcohol...


STARTING STATS
WEIGHT: 251.8lbs
ARMS: 16.25"
CALVES: 18"
CHEST: 44.25"
FOREARMS: 13"
HIPS: 46.75"
THIGHS: 26"
WAIST(at belly button): 44.5"


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


DAILY LOG
MAR 1: Cardio workout (done), cheat meal (done :doh:), water (good), cals (good) (100 points)
MAR 2: Cardio workout (done), Weight training (done), water (good), cals (good) (100 points)
MAR 3: Cardio workout (done), Weight training (done), water (135oz), cals (2355) (100 points)
MAR 4: Cardio workout (done), Weight training (done), water (good), cals (good) (100 points)
MAR 5: Cardio workout (done), Weight training (done), water (130oz), cals (this weeks cheat meal) (100 points)
MAR 6: Cardio workout (done), Weight training (off day), water (135oz), cals (good) (100 points)
MAR 7: Cardio workout (not done -1), weight training (off day), water (good), cals (good) (99 points)
MAR 8: Cardio workout (done), weight training (off day), water (good), cals (a little high -1) (98 points)
MAR 9: Cardio workout (done), weight training (done), water (good), cals (good), missed update(-1)(97 points)
MAR 10: Cardio workout (done), weight training (done), water (good), cals (good)(97 points)
MAR 11: Cardio workout(skipped -1), weight training (done), water (good), cals (good)(96 points)
MAR 12: Cardio workout (done), weight training (done), water (good), cals (good)(96 points)
MAR 13: Cardio workout (done), weight training (off day), water (good), cals (good) (96 points)
MAR 14: Cardio workout (skipped -1), weight training (off day), water (good), cals (over -1), alcohol -1 (93 points)
MAR 15: Cardio workout (skipped -1), weight training (off day), water (good), cals (good)(92 points)
MAR 16: Cardio workout (skipped -1), weight training (skipped -1), water (good), cals (good) (90 points)
MAR 17: Cardio workout (done), weight training (good), water (good), cals (good) (90 points)
MAR 18: Cardio workout (done), weight training (good), water (good), cals (good) (90 points)

GOAL: Weight Loss

COMMENT: I am going to be losing weight while gaining/maintaining strength.


WORKOUT SCHEDULE: This will vary with my work schedule. I have no set days to do certain things. This is how I have been doing it for the past couple of months. All 6 days are done in a Sunday - Saturday period.

Day 1:Back, Biceps, Traps
Day 2:50 minutes stationary bike
Day 3:Legs
Day4:50 minutes stationary bike
Day 5:Chest, Delts, Tris
Day 6: 50 minutes stationary bike

I rest one day a week, usually Wednesday because I leave work and go home to watch American Idol :tu:



MEAL SCHEDULE
-2100 cals - 2400 cals at a 40/40/20 breakdown. I use fitday to track this.


STARTING STATS
WEIGHT: 258.8 lbs
BIS: 16 1/2"
CALVES: 17 1/4"
CHEST: 48"
FOREARMS: 13"
THIGHS: 27"
WAIST: 45"

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

3/1 - Great back, bis, traps workout today. Had a cheat meal. I knew it was coming, but it won't help me get to where I want to be so I have to doc a point. I will make it up to myself in the days to come. (-1) 99 pts.
3/2 - Followed all meals to plan, 50 minutes of cardio on the bike. (-0) 99 pts.
3/3 - Clean meals, good leg workout. (-0) 99 pts.
3/4 - Clean diet today. Rest day from the gym. (-0) 99pts.
3/5 - Clean meals, 50 minute bike. (-0) 99pts
3/6 - Ate all planned meals, did Chest/Delts/Tris (-0) 99pts.
3/7 - All scheduled meals followed, skipped cardio (-1) 98 pts.
3/8 - All scheduled meals, GREAT Back/Bis/Traps workout (-0) 98 pts.
3/9 - Ate clean today. Switched up my cardio workout to 3 miles on the treadmill for today. (-0) 98 pts.
3/10 - Bad, bad day today. Don't even want to post it, but I have to. Skipped leg workout, and had a cheat meal. (-2) 96
3/11 - Meals followed, planned rest day (-0) 96 pts.
3/12 - I haven't had the best dedication this month, however when I stepped on the scale this morning, I was 3.6 lbs lighter than the first of the month. Also, I did Chest/Delts/Tris today and almost all lifts went up by 5 lbs. All meals followed. (-0) 96 pts
3/13 - All meals followed, great 50 minute elliptical workout. (-0) 96 pts.
3/14
3/15 - Missed update yesterday, but did 50 minutes on the bike, and ate all planned meals. Today I ate all planned meals, but missed my workout. (-2) 94 pts.
3/16 - Great cardio workout. Did the stepper for 25 minutes, and the bike for 20 minutes. Then I started doing abs tonight. All meals as planned. (-0) 94 pts.
3/17
3/18 - Missed yesterday's update, and also had a cheat meal. Did my Back/Bi/Trap workout though. today was my scheduled off day and all meals were as planned. (-2) 92 pts.
3/19 - All meals as followed, 50 minutes on the treadmill and I did abs. (-0) 92 pts.
3/20 - Great leg workout and all meals followed. (-0) 92 pts
3/21
3/22 - Missed an update yesterday, and a workout today. All meals as planned (-2) 90 pts.
3/23
3/24 - All meals and workouts done both today and yesterday, but I didn't update. (-1) 89 pts.
3/25 - All meals as planned, and a great leg workout. (-0) 89 pts.
3/26 - All meals followed, good cardio workout (-0) 89 pts.
3/27
3/28
3/29
3/30
3/31

GOAL: Cutting


COMMENT: I want to reduce my body fat to 8% by May.


WORKOUT SCHEDULE
Monday: Weight training: chest & triceps (PM)
Tuesday: Elliptical, 40 mins (aerobic, fasted) (AM)
Wednesday: Weight training: back & biceps (PM)
Thursday: Elliptical, 40 mins (aerobic, fasted) (AM)
Friday: Weight training: delts & traps (PM)
Saturday Elliptical, 40 mins (aerobic, fasted) (AM); Weight training: legs (PM)
Sunday: Off or Elliptical, 40 mins (aerobic, fasted) (AM)

Note: I will add an additional cardio session during the week for a total of 4 cardio sessions.

MEAL SCHEDULE
Five to Six meals per day, one/two cheat meal(s) per week.


STARTING STATS
WEIGHT: 198.2 lbs (194.2 lbs on Mar 2)
BODY FAT: N/A
ARMS: 15.5"
CALVES: 15.5"
CHEST: 39.5"
FOREARMS: 12"
HIPS: 41"
THIGHS: 24"
WAIST: 36"


END STATS
WEIGHT: 193.8 lbs
BODY FAT: N/A
ARMS: 16"
CALVES: 15.5"
CHEST: 40"
FOREARMS: 12"
HIPS: 41"
THIGHS: 24"
WAIST: 35"


DAILY LOG

Mar 1: Day off, had unscheduled cheat meal -1 [99 pts]
Mar 2: Did workout. All meals ate. Missed update -1 [98 pts]
Mar 3: Missed cardio. All meals ate. -1 [97 pts]
Mar 4: Did workout. All meals ate. [97 pts]
Mar 5: Did cardio. All meals ate. [97 pts]
Mar 6: Did cardio. Did workout. Ate all meals. Had cheat meal. [97 pts]
Mar 7: Missed cardio. Did workout. Had Cheat meal. Forgot update. -2 [95 pts]
Mar 8: Day off. Had extra cheat meal -1 [94 pts]
Mar 9: Good workout. Unplanned cheat meal -1 [93 pts] Lost 1/2" from my waist so far
Mar 10: Did Cardio. Unplanned cheat meal & forgot update -2 [91 pts]
Mar 11: Good workout. Unplanned cheat meal. A little too many unplanned cheat meals. Time to get back on track. -1 [90 pts]
Mar 12: Did Cardio. All meals ate. [90 pts]
Mar 13: Did workout. Ate all meals. Missed update -1 [89 pts]
Mar 14: Did Cardio. Did workout. [89 pts]
Mar 15: Day off. Unscheduled cheat meal -1 [88 pts]
Mar 16: Good workout. Ate all meals. [88 pts]
Mar 17: Did 90 sit-ups non-stop and cardio. Ate all meals. [88 pts]
Mar 18: Did 95 sit-ups non-stop. Good workout. Ate all meals. [88 pts]
Mar 19: Did 100 sit-ups non-stop. Did Cardio. Ate all meals. [88 pts]
Mar 20: Did 105 sit-ups non-stop. Did cardio. Did workout. Ate all meals. [88 pts]
Mar 21: Did 110 sit-ups non-stop. Did cardio. Did workout. Had cheat meal -1 [87 pts]
Mar 22: Day off. Had cheat meal -1 [86 pts]
Mar 23: Did 115 sit-ups non-stop. Switched days for workouts this week. Tues, Thurs, Fri, Sat will be workout days. Did cardio. Ate all meals [86 pts]
Mar 24: Did 120 sit-ups non-stop. Did cardio. Did workout. Ate all meals [86 pts]
Mar 25:Did 125 sit-ups non-stop. Did cardio. Missed update -1 [85 pts]
Mar 26: Did 130 sit-ups non-stop. Good workout. Missed upadte -1[84 pts]
Mar 27: Did 135 sit-ups non-stop. Did cardio. Good workout. missed update -1 [83 pts]
Mar 28: Did 140 sit-ups non-stop. Did cardio. Good leg workout. Unscheduled cheat meal -1 [82 pts]
Mar 29: Day off. Missed cardio. Missed update -1 [81 pts]
Mar 30: Missed cardio. Missed update -2 [79 pts]
Mar 31: Did 145 sit-ups non-stop. Good workout. Had unscheduled cheat meal. Missed update -2 [77 pts]

me too

Goal: to get under 200 lbs and stay there.

Meals: Monday thru Friday 5 meals , Sat & Sun 4 meals. one cheat meal a week

Water: 96 oz of water everday.

WORKOUT SCHEDULE
Monday: chest
Tuesday: back
Wednesday: legs
Thursday: bicep, triceps, forearms
Friday: shoulders
Saturday: free
Sunday: free

Cardio: at least four times a week

Starting weight 205lbs

DAILY LOG

3/1: free day. scheduled cheat meat ate. water met.(100)
3/2: worked chest. meals and water met. forgot to post.(99)
3/3: worked back, 20 min on bike. meals and water met(99)
3/4: legs done, 20 min on bike. maels and water met(99)
3/5: arms done, 20 min on bike, a little abd work, water met. did not post(98)
3/6: all things met, 20 mon on bike. going to change to a.m. workouts.did not post(97)
3/7: free day. going out to dinner and planning to have my cheat meal(97)
3/8: free day. meals and water met. did not post,(96)
3/9: workout, meals and water met(97)
3/10: workout, 20 min bike, meal and water met. did not post(95)
3/11: workout, 20 min bike, meal and water met.did not post(94)
3/12: workout done, no bike today,realized i can't count. updated points. meals and water met(94)
3/13: good workout today. 20 min bike. meals and water met(94)
3/14: meals and water met. went for 30 min walk. did not post(93)
3/15: meals and water met. enjoyed cheat meal. did not post(92)
3/16: weights and 20 min. bike. meals and water met. did not post.(91)
3/17: weights done.

I'm in for the March challenge - it will be my second 100 challenge.

Good luck everyone !

GOAL: Bulking again


COMMENT: I want to increase my body weight (plus 2 kg muscle mass during this month)


WORKOUT SCHEDULE
Monday: Back & biceps (PM)
Tuesday: off
Wednesday: Chest & triceps (PM)
Thursday: off
Friday: Shouledrs & forearms & legs (PM)
Saturday: off
Sun: off

MEAL SCHEDULE
Six meals per day, about 2300-2500 ccal.


STARTING STATS
WEIGHT: 75.5 KG


END STATS
WEIGHT: ??????


DAILY LOG

1 MAR: Day off - missed two meals -2 pts [98 pts]
2 MAR: Did planned back&biceps workout and ate all planned meals [98 pts]
3 MAR: Day off - ate all six planned meals [98 pts]
4 MAR: Did planned chest&triceps workout and ate all six planned meals [98 pts]
5 MAR: Day off - ate all six planned meals [98 pts]
6 MAR: Did planned delts&legs&forearms workout and ate all six planned meals [98 pts]
7 MAR: Day off - miss one planned meal -1 pts [97 pts]
8 MAR: Day off - miss one planned meal -1 pts [96 pts]
9 MAR: Missed back&biceps workout and one meal -2 pts [94 pts]. Current weight is 75.7 kg [+0.2 from begining]
10 MAR: Day off - ate all six planned meals [94 pts]
11 MAR: Did planned chest&tri workout. I'm again having trouble with my right shoulder - the old pain is back. Now I'll try to glucosamine/chondroitine therapy. [94 points]
12 MAR: Day off - miss one planned meal -1 pts [93 pts]

Guys, I should quit, because I have a very strong flu and will be away from lifting within about one month. See you in April's 100 challenge !

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

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Good luck everyone!

To all those still in this challenge: Keep up the great work and finish strong!! 5 more days! :tucool:

To all those still in this challenge: Keep up the great work and finish strong!! 5 more days! :tucool:


Yes, we don't have long now.

To all those still in this challenge: Keep up the great work and finish strong!! 5 more days! :tucool:

I've had a pretty terrible month. I'm not sure about finishing strong but I sure as hell WILL finish!

:D

I've had a pretty terrible month. I'm not sure about finishing strong but I sure as hell WILL finish!

:D

Same here. The major point is finishing. It's quite disappointing seeing many people starting the challenge and stopping half way. March wasn't as productive as I wished. I had way too many cheat meals. I lost like a pound over all. Lost an inch from my waist, and gained 1/2" to my arm. Hope I can get down to 31-32" waist by mid-may/june.

Same here. The major point is finishing. It's quite disappointing seeing many people starting the challenge and stopping half way. March wasn't as productive as I wished. I had way too many cheat meals. I lost like a pound over all. Lost an inch from my waist, and gained 1/2" to my arm. Hope I can get down to 31-32" waist by mid-may/june.

Well, we both made progress! At least we didn't go backwards!

I hope that you've tossed your name into the hat for Aprils challenge! It's meant to be challenging! :nod: