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

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

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

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

Here are the rules:

1) The challenge begins on June 1, 2009. You must have your starting post up by 7:00 AM (EDT) on June 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.)

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

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

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

JUN 4:

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

You get the idea.....

I'm definately in again! These challenges really help maintain my focus!

7 "meals" a day Monday - Saturday
No cheat meals Monday - Saturday
No Alchol
Weekend of the 20th June is a cheat weekend as I have a wedding to attend!


Weight training 4 days a week: Mondays, Tuesdays, Thursdays, Fridays
Aerobic training 2 days a week: Wednesdays, Sundays

GOAL: 8% Body Fat (-1%)

START STATS
WEIGHT: 130
BODY FAT: 9%
BICEPS: 13
CALVES: 14
CHEST: 36.25
FOREARMS: 11
HIPS: 33
THIGHS: 20
WAIST: 26.25

END OF CUT STATS
WEIGHT: 123.5 (-6.5)
BODY FAT: 8% (-1%)
BICEPS: 12.5 (-0.5)
CALVES: 13.5 (-0.5)
CHEST: 36 (-0.25)
FOREARMS: 10.8 (-0.2)
HIPS: 32 (-1)
THIGHS: 19 (-1)
WAIST: 25.5 (-0.75)

DAILY SCORE COUNT:

Mon 1st June: Chest and Triceps, diet strong. 100 Points
Tues 2nd June: Shoulders and Back, diet strong. 100 Points
Wed 3rd June: Good run, diet strong. 100 Points
Thurs 4th June: Good leg set, diet strong. 100 Points
Fri 5th June: Good arm and ab set, diet strong. 100 Points
Sat 6th June: No run but diet strong. 99 Points
Sun 7th June: Good run and diet strong. 99 Points
Mon 8th June: Good Chest & Triceps and diet strong. 99 Points
Tues 9th June: Good Shoulders, Back and Traps with diet strong. 99 Points
Wed 10th June: Good run, diet very strong. 99 Points
Thurs 11th June: Good leg set and diet strong. 99 Points
Fri 12th June: Good Arms and Abs, diet strong. 99 Points
Sat 13th June: No run as planned, cheat day as planned but forgot to update. 98 Points
Sun 14th June: OK run and diet strong. 98 Points
Mon 15th June: Good chest and tricep workout and diet strong. 98 Points
Tues 16th June: Good shoulders and back, diet strong, no update. 97 Points
Wed 17th June: No workout, diet off, very sick. 95 Points
Thurs 18th June: No workout, diet off, still sick. 93 Points
Fri 19th June: Arms and abs, diet strong. 93 Points
Sat 20th June: 2009 CUT ENDS AND CHEAT WEEKEND!
Sun 21st June: CHEAT WEEKEND!
Mon 22nd June: Good chest and abs, diet strong. 93 Points
Tues 23rd June: Good shoulders and back,diet OK. 93 Points
Wed 24th June: Good leg set but diet sucked. 92 Points
Thurs 25th June: Good arms and abs set and diet strong. 92 Points
Fri 26th June: Official Day Off and diet as planned. 92 Points
Sat 27th June: OK Run - diet not strong. 91 Points
Sun 28th June: OK Run - cheat day. 91 Points
Mon 29th June: Good Chest - cheated again! 90 Points
Tues 30th June: Internet went down so no update but training OK - 89 Points

Previous Challenges
February 2009 Challenge (http://forums.johnstonefitness.com/showthread.php?p=691901#post691901)
March 2009 Challenge (http://forums.johnstonefitness.com/showthread.php?p=698274#post698274)
April 2009 Challenge (http://forums.johnstonefitness.com/showthread.php?p=708124#post708124)
May 2009 Challenge (http://forums.johnstonefitness.com/showthread.php?p=718345#post718345)

This marks month #5 for me, and I feel and look fantastic. I'm a bit shocked when I compare my February 1 self to my current physique, since I've dropped about 33 lbs and look much better for having done so.


GOALS FOR May

1. Work out 5x per week at the gym
5 minute cardio warm-up, then weights for each muscle group. Abs every other day. Occasional bonus weekend workouts.
Day 1 - Back
Day 2 - Biceps and Triceps
Day 3 - Legs
Day 4 - Chest
Day 5 - Shoulders

2. Bike 36 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. veggie burger vs. three 10" cakes.) I'm going to say 2-3 cheat meals a month, since that's what I've been doing anyway, so I might as well be upfront about it. My brother's birthday is in June, so that's going to be a cheat day.

4. Stretch
I have a severe lack of flexibility, which I am improving through stretching. I need to commit to stretching every single day, to increase my range of motion and become more flexible.

5. Update this posting daily!
May was a difficult month for me - I was very busy at work, and I got lazy with my fitness towards the end. Though I was able to maintain healthy eating throughout most of the month, I dropped the ball on exercise, missing a lot of cardio workouts. I've lost a bunch of weight, and I feel a bit like "I've made it", but I can't let that thinking allow me to slack. I've still got a long way to go!

I really need to pull it together this month and attack this fitness plan with 100% consistency. I feel like I'm on the verge of breaking through and actually becoming fit, but it won't happen without a lot of work.

STARTING STATS
Bodyfat: 23.7%
Weight: 176.6 lbs
Arms: 13.75"
Chest: 38"
Waist: 33"
Hips: 38.75"
Forearms: 11"
Thighs: 23.75" L / 23.25" R
Calves: 16"

ENDING STATS
Bodyfat: 24.7%
Weight: 180.2 lbs
Arms: 13.75"
Chest: 38"
Waist: 33.75"
Hips: 39"
Forearms: 11"
Thighs: 23.5" L / 23" R
Calves: 16"

DAILY LOG
June 1: Perfect day for fitness today. Ate on target, exercised shoulders at the gym, and biked 36 minutes (on a new harder difficulty level) in the evening. I also started to plan out the rest of my month, as I've got a lot of non-fitness goals that I want to accomplish in the next 30 days. I plan to hang on tightly to every one of these 100 points!
-0 points [100 points]

June 2: Ate on target. Exercised back. Biked 36 minutes on the new hard setting. Cha-ching! I went to an event where I saw some classmates I haven't seen in a year or so, and a few people commented on my weight loss. One person said I look younger every time they see me. Another called me "the incredible shrinking man". A third said I was Chandler from Friends (who had some weight fluctuations throughout the series if I understand correctly - I never watched the show!) In any case, it's nice that the work I'm putting into my fitness is showing. It also makes me wonder what the heck these people used to think. "Hey, he's not hugely fat anymore!" Did they previously think "Oh boy, lock up the cakes, here comes Bob"? This is going to be my 100 point month (well, high 90's as there are 1 or 2 scheduled cheat meals.)
-0 points [100 points]

June 3: Eating - check. Gym (biceps and triceps) - check. Biking - check. Another solid June day. It's great to exercise my arms, I can't wait until they're bigger! Today someone at work told me that she was eating healthier after seeing my weight loss, it inspired her, which is nice. It's great to do positive stuff, since it positively affects people around you too!
-0 points [100 points]

June 4: Ate good food, exercised legs in a pretty serious way, and biked 36 minutes. Day 4 of 4, perfect.
-0 points [100 points]

June 5: Today was rough. I did not get to the gym, I did not eat on target, and I didn't bike! Yikes! -3 points.
-3 points [97 points]

June 6: Another terrible day for fitness! I was at a wedding all day, and all night. I didn't exercise, I didn't bike, and I ate a bunch of junk food. -3 points again!
-3 points [94 points]

June 7: I didn't get to the gym today, and my eating was bad. I finally got on the bike at the end of the day, so only -2 points. What a bad weekend! This coming week is going to be busy as the dickens, so it's going to be tough to be perfect - I'm going to do as well as I can though.
-2 points [92 points]

June 8: I exercised chest at the gym today, and I biked in the evening. I was out with friends tonight and I ate some Chinese food - I really need to stop with the bad eating, I've re-gained 4 or 5 lbs and I feel disgusting. I need to drop 10+ lbs of fat and really lean down before I start relaxing the diet so much.
-1 point [91 points]

June 8: I exercised chest at the gym today, and I biked in the evening. I was out with friends tonight and I ate some Chinese food - I really need to stop with the bad eating, I've re-gained 4 or 5 lbs and I feel disgusting. I need to drop 10+ lbs of fat and really lean down before I start relaxing the diet so much.
-1 point [91 points]

June 9: Working like crazy! Did not exercise today, and did not bike either. Eating was actually good though. -2 points.
-2 points [89 points]

June 10: I worked from 6:00 a.m. to 1:00 a.m. today. No exercise of any sort, and I ate terribly. I NEED TO GET BACK ON THE BANDWAGON, this is terrible! I feel bad! I'm going to pump up my exercise and get this damn thing done.
-3 points [86 points]

June 11: I worked until 6:00 a.m. again today. Eating was good, but I didn't exercise.
-2 points [83 points]

June 12: Exercised shoulders at the gym today. Ate on target. Got back on the bike, which felt good.
-0 points [83 points]

June 13: Went to the gym and exercised back. Ate on target. Rode the bike again - don't call it a comeback.
-0 points [83 points]

June 14: Ate on target. Went to the gym and had a serious leg workout - very good to do that on the weekend. Biked 36 minutes too. Time to rock it this week, thankfully my workload is lighter.
-0 points [83 points]

June 15: Ate on target. Went to the gym and did a chest workout. Biked 36 minutes.
-0 points [83 points]

June 16: Ate perfectly today. Gymmed it and exercised biceps and triceps. Also biked!
-0 points [83 points]

June 17: I went to the gym early in the morning today, a first for my whole gym-going career. It was great! It's too late now, but I'm going to try to switch over to some early A.M. action next week. I can't believe I need to exercise legs tomorrow - my legs are still sore from Sunday! I think that will help me hit a breakthrough. Ate on target today, and I also biked in the evening. I've started drinking protein shakes regularly in the evening, so we'll see how that goes!
-0 points [83 points]

June 18: Ate on target, and went to the gym to exercise back. I did not bike today since I worked from 10 a.m. - 5:30 a.m. (dear lord) so -1 for that. Tomorrow is also going to be busy, but I'm going to try to fit everything in.
-1 point [82 points]

UPDATE - I'm not happy about it, but I dropped out of this month's challenge. I didn't eat 100 cakes, or stop exercising entirely, but it was definitely too sporadic to count. The good news is I'm back on the wagon for July 01.

Gonna do even better this month :jumping:

Goal is to lost 10 pounds, decrease body fat to 30%.
Continue Medhi's 5x5 program and cardio.
Mon: work 24h shift
Tues: 5x5, cardio 30 min
Wed: cardio 30 min
Thurs: work 24h shift
Fri: 5x5, cardio 30 min
Sat: cardio 30 min
Sun: 5x5,cardio 30 min
Goal is approx burn 2500 cal

Diet- intake 1250 cal
5 meals, 250 cal each.
2 cheat meals, may include min amount of alcohol (small bottle of wine v 3-4 beers).

Update post after every day.

Currently:
Weight: 227
BF 34.3%


June 1: Good diet, even did a little workout while at work, using a kettlebell. 100
June 2: Good diet, super workout. Almost have my workout room back the way I want it. 100
June 3: One cheat meal for breakfast, actually waffle house 2 eggs and chicken breast with grits, so I have had worse. Great workout. Loving my workout room, even if it is sheetrock gray. Also painted the bathroom for a little extra activity. Very sore in the right shoulder. I've been doing overhead presses, but I guess I need to go a little slower. I'm double jointed there, so I think the extra laxity isn't so helpful in this case. Oh well, glucosamine, chondroitin and motrin are my friends. 100.
June 4: Worked out a little with a kettlebell at work. Ate well. Didn't feel so hot for part of the day, maybe too much caffeine? Anyway, still batting 100.
June 5: Didn't work out since I'm painting the gym, but painted for 5h, so it counts. Cheat meal for dinner with wine, as scheduled. 100.
June 6: Didn't work out. Did paint, but not as vigourously or tiring, so really can't count it. Did have a cheat meal for lunch also, -2. 98.
June 7: Did a great workout. Finally have the gym back the way I want it. Did Medhi, cardio, even some extra back and legs stuff. Did have a cheat meal for lunch when I went out to see a movie, but overally pretty good. 97.
June 8. Had another weird schedule this week where I'm doing a 12h on Mon and Tues instead of a 24h on Monday, so I got a good workout in yesterday. Also good meals. 97.
June 9: Had a great workout. Really kicking my own butt. Diet has been good, doing well. 97.
June 10: Good workout last night. Really moving along in the 5x5 programs and seeing some results. Even reverse crunches are getting easier. My arm still killing me. Occasionally it drops out at the shoulder, and a pain to sleep on, but overall ok. I may slow down on the overhead press as I think that aggravates it the most. Doing good on cardio, mostly been using the elliptical and doing HIIT. Diet great. 97.
June 11: At work yesterday, pretty busy running around, did a little kettlebell work, but nothing crazy. Did have a cheat meal for dinner, but was scheduled, so no points lost. 97.
June 12: Did an awesome workout, but had a cheat meal. 97.
June 13: Had a lot of social stuff going on, hanging out with good friends. Missed a workout, and had an unscheduled cheat meal. -2. 95.
June 14: Had a great workout, good meals. 95.
June 15: Worked yesterday, so no workout. Did good on the diet. 95
June 16: Super workout, good diet with a cheat meal that was scheduled. 95.
June 17: No workout, but did work in the yard forever, used up 2700 calories. Still, doesn't really count. Also, had a cheat meal for dinner. 93.
June 18: No workout as scheduled. At work, did toss the kettlebell around a little tho. Diet on track. 93.
June 19: Good workout, maxing out on 5x5. Pretty good diet. 93.
June 20: Good workout, painted a whole basement. Diet okay, one cheat meal, as scheduled. 93.
June 21. Good workout. Lot of extra stuff with painting more. Decent diet plus one unscheduled cheat meal (really a couple of drinks). 92.
June 22: Worked out a little, had unsceduled cheat meal. 91
June 23. Worked out super well yesterday, really hitting my max so can see the gains slower, but they are coming. Diet excellent. 91. June 23: Whoa! Didn't even realize I didn't post yesterday, I could have sworn I did, but my work schedule is screwed up this week, so I'm a little out of sorts. -1 for the post. Workout was great, on week 10 of Mehdi, really working my quads on the squats, but my hip flexors are pretty sore, I've read that means my stance is a little too wide. Also, maxing out on my overhead press after some recent gains. I had maxed at 109, stayed at that for a week, looks like I'll be around 119 for another week or so. Also, enjoying the treadmill, or using it, not enjoying to so much. I also did a little painting, almost done on that. Diet was good. 90.
June 24: Did a 12h shift, did good on diet. Had a decent workout. Narrowed my stance with some improvement in hip pain. My fingers are having a hard time with the deadlift, so I need to work on my grip. 90.
June 25: Doing a 24h shift, a little workout with the kettlebell, but nothing too much. Diet right on, even turned down a free big mac. Feeling sleepy. 90
June 26: Missed a workout, but did get a lot of needed sleep. Also did a little painting. Had a scheduled cheat meal. 89.
June 27: Did a great workout. Finished painting. Had good diet, but drank a little too much etoh. 88.
June 28: Missed workout. Cheat meal. 86
June 29: Had a great day with diet. No workout scheduled, but did toss the kettleball around a little at work. 86.
June 30: Diet pretty good except for 3 stout beers (-1), workout was okay. I could have done more, but doing well on squats and really pushing myself on overhead presses. 85.

So, 85 points. Didn't push myself as hard as I could, or I would have had better results. There were spans of 3 and 4 days when I just didn't push on the diet. I've been advancing in the weights, but they have definitely gotten heavier and advancement has slowed. Still, going strong. Already on to July. :bb:

Current Points: 96


Starting Stats:
Waist: 38"
Weight: 207 lbs / 94.1 Kgs

Goal:
Cutting; Reduce body fat and retain as much muscle as possible

Work Out Schedule
Monday: Stationary bike/Elliptical, 45 mins; Weight training: Chest and Triceps
Tuesday: Stationary bike/Elliptical, 45 mins
Wednesday: Stationary bike/Elliptical, 45 mins; Weight training: Back and Biceps
Thursday: Stationary bike/Elliptical, 45 mins
Friday: Stationary bike/Elliptical, 45 mins; Weight Training: Legs and Shoulders
Saturday: Hiking, 2 hours
Sunday: Hiking, 2 hours


Meal Schedule
Five to Six meals per day, one cheat meal every other week. I use thedailyplate.com to balance out my meal plan to 40/40/20
Typical Daily Meal Plan: 1700-1900 Calories

1st Meal - 4 Servings of Egg Whites, diced red potatoes, natural peanut butter
2nd Meal - Creatine 2 scoops with water
3rd Meal - Plain Oatmeal
4th Meal - BS Chicken Breast with Green Beans/Broccoli or Healthy Choice Turkey with Roasted Sweet Potatoes and Green Beans
4th Meal - Almonds, Healthy Ones Turkey Breast slices, about 1 serving.
5th Meal - BS Chicken Breast/White Alaskan Cod/Shrimp with Green Beans or Broccoli
6th Meal - Not usually hungry at this point, and sometimes at my calorie limit but if I'm able to I have a 1 scoop Creatine Drink with Skim Milk

Daily Log:
6/1 - Ate clean, pushed hard on Chest and Tri's (100 Points)

6/2 - Ate all meals as scheduled, stationary bike interval 45 min (100 Points)

6/3 - Ate all meals as scheduled, great back and bicep workout (100 Points)

6/4 - Ate all meals as scheduled which was tough this afternoon, stationary bike interval 45 min (100 Points)

6/5 - Ate an unscheduled meal, did Legs and Shoulders today and pushed HARD. Great workout -1 (99 Points)

6/6 - Ate all meals as scheduled, went hiking to balance rock in Havasu which was amazing. Found a wall along the trail that people go rock climbing on, now I'm inspired and am currently planning to buy gear to scale the wall possibly as early as next weekend. The trail was 5 miles, took 2 hours, and also saw a Big Horn Ram along the way (99 Points)

6/7 - Ate all meals as scheduled, hiked same route today (99 Points)

6/8 - Ate all meals as scheduled, did Chest and Tri's and 45 minutes on bike (99 Points)

6/9 - Ate all meals as scheduled, did half stationary bike interval and elliptical interval for a total of 45 minutes. Also I weighed in this morning at 186 :D Thats 31 pounds since I started a month and 9 days ago. (99 Points)

6/10 - Ate all meals as scheduled, back and biceps and 45 minutes of stationary bike interval. (99 Points)

6/11 - Ate all meals as scheduled, cardio bike for 45 minutes. (99 Points)

6/12 - Ate all meals as scheduled, did very light legs and did shoulders. (99 Points)

6/13 - Ate all meals as scheduled, hiked 10 miles down and up the Bright Angel Trail in the Grand Canyon. I'm adjusting my cardio for tomorrow to "no" cardio because I can barely MOVE. My legs hurt SO bad climbing up 5 miles of steep stairs. (99 Points)

6/14 - Ate all meals as scheduled (including cheat meal), stretched my legs as much as possible but they are killin me. (99 Points)

6/15 - Ate all meals as scheduled, did a light workout, im still barely able to walk. (99 Points)

6/16 - Ate all meals as scheduled, legs are feeling much better today, was able to stretch and continue with my scheduled routine. (99 Points)

6/17 - Ate all meals as scheduled, did my Monday weight training today plus 45 minutes of stationary bike intervals. (99 Points)

6/18 - Ate all meals as scheduled, did HIIT on the bike for the first time, great workout. I'm a little late on my reporting for the day so -1 :( (98 Points)

6/19 - Ate all meals as scheduled, did my Wednesday weight training today and 45 minutes of stationary intervals. (98 Points)

6/20 - Missed entry -1 (97 Points)

6/21 - Ate all meals as scheduled, hiked 5 miles. (97 Points)

6/22 - Ate all meals as scheduled, did Chest and Tri's and HIIT for the first time, 20 minutes total; 30 seconds all out; 2 minutes jog (97 Points)

6/23 - Ate all meals as scheduled, did 45 minutes on elliptical. (97 Points)

6/24 - Ate all meals as scheduled, did a great back and bicep workout and did 45 minutes of cardio. (97 Points)

6/25 - Ate all meals as scheduled, did HIIT today but for only 12 minutes. My legs are pretty sore so I couldn't push as hard as I wanted. (97 Points)

6/26 - Ate all meals as scheduled, did leg and shoulders today and 45 minutes of cardio. (97 Points)

6/27 - Ate all meals as scheduled, hiked 5 miles. (97 Points)

6/28 - Ate all meals as scheduled, drank beer -1 (96 Points)

6/29 - Ate all meals as scheduled, started new workout today link (http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html) (96 Points)

6/30 - Ate all meals as scheduled, did back today. (96 Points)

6/7 Great 30 minute bike ride, lots of sit ups.

A fair amount of informal exercise the last few days, nothing too intense, and nothing too horrible diet wise.

6/4 Good on diet. Off to work on the abs.

6/3 Going strong on the home improvement front. Off to do some cardio.

6/2 Wonderful salad at lunch. Pizza for dinner. Painted entire bathroom. Off to do some formal upper body.

6/1 Ate pretty well, informal exercise.

:bb: Looking to add some upper body strength.

I'm in for June!!! This is my first time and I'm hoping this helps me stay on schedule and keep motivated.

Starting Stats:

Biceps 11.75
Calves 13.25
Chest 36
Forearms 11
Hips. 37.25
Thigh 22
Waist 33.75 (at naval)
Wt 150
Ht 5' 10"
B.F. b/t 16% - 19%

Finishing stats:

Biceps 12 (up 1/4")
Calves 13.5 (up 1/4")
Chest 37.25 (up 1 1/4")
Forearms 11 (same)
Hips. 37.25 (same)
Thigh 22 (same)
Waist 34 (at naval) (up 1/4")
Wt 153.5 (up 3.5 lbs)
Ht 5' 10"
B.F. b/t 16% - 19%


Goal: Body fat has always been fairly reasonable but I'd rather be a bit heavier with some better definition (maybe around 160-165?). April and May have been a good couple of months and I've seen some improvement (and a couple pounds). I want to keep it rolling!! At 40 years old I don't really have a clue about how long this will take (and I'm impatient) but I'm sure it won't be as quick if I was 20 (sigh).

To stick to the schedule, eat 4-5 meals day, 4 cheat meals allowed over the month. Not concerned about body fat % for June but keeping a steady amout of cardio to maintain body fat. Going to stick to a bulking routine (diet and weights) through the Summer.

Schedule: Working out at work and schedule varies - going for it anyway!

Mon - Weights - chest and back
Tues - Cardio (Bike/Kenpo 30 minutes)
Wed - Weights - arms and shoulders
Thurs - Cardio (Bike/Kenpo 30 min)
Fri - Weights - legs

Daily Log:

Monday, June 1st - Did the Chest/Back weights (solid workout) and ate like a good boy. - 0 points (100)

Tuesday, June 2nd - Cardio bike hill set (24 min), abs workout, and ate as planned. Looking forward to weights workout tomorrow!! - 0 points (100)

Wednesday, June 3rd - Great arms and shoulders workout. Eating on schedule. Good boy! - 0 points (100)

Thursday, June 4th - Cardio bike hill set (24 min), abs workout, and ate well. Done! - 0 points (100)

Friday, June 5th - Leg workout done and ate well. - 0 points (100)

Saturday, June 6th - Only the old-school 3-meal day. Bad boy! - 1 point (99)

Sunday, June 7th - Diet was on track but starting to feel under the weather. Keeping my fingers crossed. - 0 points (99)

Monday, June 8th - Had an awesome chest and back workout! Was straining like hell for the last of each set! Arrrgh! Ate on schedule but a stupid cold is settling in. Going to have to keep an eye on myself and possibly take a day off to rest. Going ok so far though. - 0 points (99)

Tuesday, June 9th - Still feeling a lingering cold but ate as planned and did a solid stationary bike hill session 24 min. Checked the weight and I see I'm at 151 (will post each Tuesday) - 0 points (99)

Wednesday, June 10th - Workout (arms/shoulders) done and diet on schedule. - 0 points (99)

Thursday, June 11th - Somehow managed to fit in the cardio session despite a miserably busy day - had to scarf down lunch as a result but stuck with the plan. Diet was sporadic but managed to catch up. Frantic <sigh>. - 0 points (99)

Friday, June 12th - Well, today didn't go according to plan (but I knew today would be next to impossible going in). Hopefully I can catch up over the weekend. Diet barely adequate and no workout today. - 2 points (97)

Saturday, June 13th - Diet was on track and today's a no-workout day. So..... - 0 points (97)

Sunday, June 14th - Diet was on track. Looking forward to getting into the gym on Monday. - 0 points (97)

Monday, June 15th - Diet was on track but..... the Chest and Back workout was brutal. My poor ol' shoulders felt overworked and tired. Think I was overambitious and cranked it up too much too soon last week/this week. Going to ratchet some exercises back to the previous week and be a bit more incremental and methodical with increases to quantity and weight. I must confess that I'm glad I'm doing this challenge. I had an "I don't feel like going to the gym" moment this morning but grabbed the bag and walked to the gym despite it. So damn easy to give in and drop out for months but I didn't want to miss a positive entry to my post. The gym felt good once I got there (as it always does). I keep thinking how happy I'd be with the results if I could stick through with a solid routine for several months (and see some serious results)... and beyond. I know its going to take some time and small, almost negligible short term results can be discouraging. Must stick with it!!!! :) - 0 points (97)

Tuesday, June 16th - Diet on track and did hill interval set on stationary bike. Good boy! Weight 154 lbs (cautious optimism). - 0 points (97)

Wednesday, June 17th - Diet on track and did a solid Arms/Shoulders workout. - 0 points (97)

Thursday, June 18th - Did hill interval set on the stationary bike. Diet on track except for a scheduled cheat meal. - 0 points (97)

Friday, June 19th - Legs workout done. Diet on track. - 0 points (97)

Saturday, June 20th - Diet was ok but could have been better. Sunday will be better! - 1 point (96)

Sunday, June 21st - Diet on target. Bad news is that I can't get to the gym due to a labour dispute. :( So, looks like some home gym work to compensate. This is going to be interesting........ - 0 points (96)

Monday, June 22nd - Hmmmm... Diet was 'ok' and workout was 'ok'. Just maintenance since I haven't got enough equipment at home. Going to be a bit stuck until I can get back to the gym. Weight showed no increase and steady at 154 from last week. Bulking is going to be a challenge without being able to move some bigger weight. Just going to try and hold steady. - 1 point (95)

Tuesday, June 23rd - Cardio session done and ate on target. - 0 points (95)

Wednesday, June 24th - Diet was good, no workout and late on updating. - 2 points (93)

Friday, June 26th - Missed update and workout for Thursday and no workout on Friday. Also, hurt my back (when it rains it pours) - 3 points (90 points)

Saturday, June 27th - Diet on track no workout day. Missed update. - 1 point (89 points) Going out of town on Sunday through to Tuesday. No entries planned until Wednesday, July 1st. On to the next 100 challenge......

SUMMARY COMMENTS:

Well, the first 3/4 of the month went very well. Mostly eating on target and working out. Put on some pounds but the last part of the month was a pain in the butt as I couldn't get to the gym and my work schedule was thrown out of wack. Not bad wrap up stats though. On for July!! Going to be tough until the work schedule and gym are back on track..... Tuesday's final weigh-in was 153.5 so I might have lost a bit over the last chaotic week (overall saw a gain of 3.5 lbs though). I'm hoping the chaos ends and I'm back to the old life but in the mean time I'll try and manage it in July's Challenge! A bitter-sweet overall fist try at a 100 point challenge.

Rebelprince Competition


Goals:
* Cutting
* 2 kg less end of the month
* Fit back again. Loose the pain

Rulez:
* Clean Food
* 3x Sports per Week
* 1 Cheat Meal plus Alkohol per Week
* Sweetened Drinks not allowed. Just Apple Juice with Water once per day.

Log:
Day 1 - 97 (minus 2 for not updating)
Meals not so good (Some Fries). Sports: Waterski.

Day 2 - 97
Meals good. Physiotherapy. Cycling afterwork 1:40 35 km

Day 3 - 97
Meals good. No Sports. Jogging tomorrow?

Day 4 - 97
Meals good. A lot of water. No Sport, so i have to do it on the WE (Shit).

Day 5 - 96
No entry

Day 6 - 95
No entry

Day 7 - 94
No entry

Day 8 - 93
No entry

Day 9 - 89
No entry plus minus 2 for missing 2 times sports last week

Day 10 - 89
Jogging in the morning (YES!!!!) + good food. Have to make fixed dates with myself.
But great to can jog again. It works with my Back, so I am looking optimistic in the
future, cause i can do spontaneous sport again. Just putting on my jogging shoes and run, rebelprince.

Day 11 - 88
no entry


Day 12 - 87
no entry
cheat day. partying.

Day 13 - 85
no entry
breakfast with pancakes + mc flurry. - so not clean food. -1
jogging 30 min

Day 14 - 84
no entry
clean food.
cycling 1 1/2h with sprints.
+ 1h yoga.

Day 15 - 83
no entry.
clean food.
sport 70 min cycling. spinning course.

Day 16 - 83
today.

GOAL: Cutting

COMMENT: I want to reduce my body fat by 1% per week. More if I can but I will be delighted with a continual 1% drop. On the 1st of July I will be starting week 11 of my plan to get in shape. I've made really good progress over the last few weeks and I think the discipline of updating this page will help me be much more consistent. Along the way, I want to improve my cardiovascular fitness and add some muscle.

Note: I started on Mastover's excercise and diet schedules just after starting this challenge.


WORKOUT SCHEDULE

Mastover set workout schedule which is 3x total body weights routine a week.
I am adding in two 1h long instructor lead spin classes on Monday and Thursday.


MEAL SCHEDULE

Mastover set diet which I am splitting into 6 meals.

Suppliments:
Glucosamine and chondroitin
Creatine and alpha lipoic acid on weight lifting days
Protein shake, fish oil and green tea extract


STARTING STATS

HEIGHT: 171cm (about 5 feet 7 and a half)
AGE: 35
WEIGHT: 86kg (191.8 pounds)
BODY FAT: no idea. I got measurements from 10% to 29% on repeated tests on the electronic body fat gizmo at the gym. Time to invest in some callipers I think.
CALVES: 14.5 inches
THIGHS: 24 inches
HIPS: 38 inches
WAIST: 35.5, 38, 42 inches (sucked in, normal, pushed out)
CHEST: 43 inches
NECK: 16 inches
WRIST: 7 inches
FOREARMS: 12 inches
ARMS: 15 inches


EDIT: 7th June 2009
I have moved a lot of my comments over to my Journal at: cr74 - Fat boy gets fit (http://forums.johnstonefitness.com/showthread.php?t=47730)
This post was getting too long and I wanted to add more detail about what I was doing.


DAILY LOG

JUN 1: On plan -0 points [100 points]
JUN 2: On plan -0 points [100 points]
JUN 3: On plan -0 points [100 points]
JUN 4: On plan -0 points [100 points]
JUN 5: On plan. Had pizza tonight as my cheat meal. -0 points [100 points]
JUN 6: Had a lovely quiet day. On plan -0 points [100 points]
JUN 7: On plan -0 points [100 points]
JUN 8: On plan -0 points [100 points]
JUN 9: On plan -0 points [100 points]
JUN 10: Was going so well until someone opened a bottle of wine -1 point [99 points]
JUN 11: On plan -0 points [99 points]
JUN 12: On plan -0 points [99 points]
JUN 12: Missed my late evening meal because I was out with friends -1 point [98 points]
JUN 13: On plan. Missed update though. -1 point [97 points]
JUN 14: Rockness Music Festival (http://www.rockness.co.uk/). Nuff said really! Plenty of dancing:jumping:. Consumption of terrible things :madpimp:. -7 points [89 points]
JUN 15: Rough start to the morning. Rest of the day on plan. -2 points [87 points]
JUN 16: On plan -0 points [87 points]
Cheat meals and alcohol are now banned. I will stick perfectly to my diet plan as set by Mastover.
JUN 17: Started late but on plan -0 points [87 points]
JUN 18: On plan -0 points [87 points]
JUN 19: On plan -0 points [87 points]
JUN 20: On plan -0 points [87 points]
JUN 21: On plan -0 points [87 points]
JUN 22: On plan -0 points [87 points]
JUN 23: On plan -0 points [87 points]
JUN 24: On plan -0 points [87 points]
JUN 25: On plan -0 points [87 points]
JUN 26: Almost on plan -1 points [86 points]
JUN 27: On plan -0 points [86 points]
JUN 28: On plan -0 points [86 points]
JUN 29: On plan -0 points [86 points]
JUN 30: On plan -0 points [86 points]

More detail of my thoughts and progress in my private Journal (http://forums.johnstonefitness.com/showthread.php?t=47730).

FINAL SCORE : 94

Goal : Cutting & Commitment

edit - 22nd June

My elliptical trainer broke on June the 12th and since then I've been running for my cardio portion of my workout - That's not working out too good for me as I'm beginning to feel my knee twinge - It's the same old problem that I've came to recognise. With that in mind, I'm going to be free wheeling my cardio workouts and focusing more on some body weight exercises mixed in with some dumbbell exercises. I'm excited to get in the gym tomorrow am and get going : )

end edit.

I've been quiet for about a year, I've still be training - though I've had to balance this with work and getting married, but I've managed to keep a basic maintaining / bulking schedule. Since last year I have gained a little muscle mass and in August I'm going to a friends wedding.

As a freshly married man, I'll be meeting a lot of wife's friends and work colleagues for the first time and although I'm very happy with my current physique I want to cut down my body fat to look toned and sharp. I'll be following an 8 week diet plan of a 40/40/20 (give or take a couple of percent) with 5 workouts per week.

One cheat meal per week, working out Mon-Fri with weekends off.

By the end of the 8 weeks I want to have visibly reduced my body fat and have a noticed improved definition whilst knowing that I've stuck to and followed my schedule.

Workout Schedule

It's a routine that I've been following for about 3 months and it enables me to fit in weights and cardio. It may not be ideal since I'm doing it fasted, but it fits in with my schedule and works up a decent sweat and burns through about 450-500 cals per session whilst focusing on one compound exercise per session.

All workouts are performed at 5.30am - which isn't that cool as getting up is hard but it does leave me feeling like I've achieved which is great for my mindset.

The cardio is fasted and done on an elliptical with my heart rate between 65% & 75%.

I perform 4 sets of 8-12 reps with one exercise per day at 25, 30, 35 and 40 mins. If I reach 12 reps - I'll up the weight next time.

Mondays: 45 mins cardio & deadlifts
Tuesdays: 45 mins cardio & bent over rows
Wednesdays: 45 mins cardio & Clean and press
Thursdays: 45 mins cardio & bench press
Fridays: 45 mins cardio & squats


June 1st - All done without deviation - 100 Points
June 2nd - All done without deviation - 100 Points
June 3rd - All done without deviation - 100 Points
June 4th - All done without deviation - 100 Points
June 5th - All done without deviation - 100 Points
June 6th - No workout day and food on target - 100 points.
June 7th - Although today had my cheat meal - I did nom an extra portion of chocolate cake - 99 points
June 8th - All done without deviation - 99 Points
June 9th - All done without deviation but missed update - 98 Points
June 10th - All workouts done, but overdid the food at parents.. tasty, tasty meatballs. - 97 Points
June 11th - All done without deviation - 97 Points
June 12th - All done without deviation - Elliptical Trainer Borked though - OH NO! - 97 Points
June 13th - All done without deviation - Elliptical Trainer has perished and I need a new crank - I think I'll be running for my am cardio from now on! - 97 Points
June 14th - All done without deviation - 97 Points
June 15th - All done without deviation - 97 Points
June 16th - All done without deviation - 97 Points
June 17th - All done without deviation - Damn the legs are sore off 3 days jogging in a row - 97 Points
June 18th - All done without deviation - 97 Points
June 19th - Missed Update - 96 Points
June 20th - All done without deviation - 96 Points
June 21st - Had a super dooper ice cream with wife on beach - worth every point : ) - 95 points.
June 22nd - All done without deviation - 95 Points
June 23rd - All done without deviation - My new workout was awesome - 95 Points
June 24th - All done without deviation - another awesome workout - I was destroyed this morning - 95 Points
June 25th - All done without deviation - 95 Points
June 26th - Had a Tasty Thai Meal, but it was unplanned - aside from that, all done without deviation - 94 Points
June 27th - All done without deviation - 94 Points
June 28th - All done without deviation - 94 Points
June 29th - All done without deviation - 94 Points
June 30th - All done without deviation - 94 Points

Goal: Decrease my body fat. Look great by July 1st

Comment: I'm doing Jillian Michaels Shred as a challenge with my friend. I'm going to a cottage for July 1st, Canada day and I would like to see a noticiable imporovement in my body by then. However I am taking a week off before June 13th (and some time after) because I'm preparing for a big work exam.

Start Weight: 110

WORKOUT SCHEDULE
Monday: workout
Tuesday: Floor Hockey
Wednesday: workout
Thursday: Ultimate Frisbee
Friday: workout
Saturday: workout
Sunday: rest

Meals
I will incorporate lots of raw fruit and vegetables. I need to make sure I keep my kitchen well stocked and plan meals. No snacking on bad foods.

Daily Log

JUNE 1: I started off the month with a nice dinner out with friends. It was a last minute decision though and the lack of planning almost made me miss my workout. I ended up fitting it in at the end of the night, because I really didn't want to start the month off on a bad note. Off to a great start. - 0 (100)

JUNE 2: I did some strength training in the morning and I played floor hocke for cardio at night. I had a very big desire to eat more after dinner, but I didn't give in. -0(100)

JUNE 3: I had another dinner out tonight, but I was very happy with the amount I ate and how I felt afterwards. I did the JM Shred workout in the morning, It's tough. -0(100)

JUNE 4: Today was a double header ultimate frisbee game so I was pretty much doing tough cardio for 3 hours straight! I didn't overeat today but I definitly could have had more fruit and veggies. - 0 (100)

JUNE 5: Lost a point today, missed a workout. -1(99)

JUNE 6: Awesome workout in the AM. I finally got some weights so I can up my at home workouts. -0(99)

JUNE 7: Today was my rest day and I definitly felt like I needed it after yesterdays workout. -0(99)

JUNE 8: I skipped my workout and ate very poorly. -2 (97)

JUNE 9: I'm taking the next few days off becasue I'm preparing for a big work exam. I'll be back JUne 22nd.

JUNE:22 Back at it 2 more weeks until the party. Time to work hard! Did the 30 min shred video. -0(97)

GOAL: Get ripped, leaaan and sexy. I suppose, 2kg of fat have to go.

COMMENT: Been cutting seriously since April. Result so far have been mind blowing. I am really excited about my development and I somehow regret that I have not taken any pictures.
I know this publicizing will motivate me even further, I really appreciate ; D
In my childhood I have been overweight for all I can remember. No sports, no healthy food, no women, just a computer, some acne and food. I'm kinda into extremes...

WORKOUT SHEDULE:
3x Weight Lifting/week
7x Hiit/week

NUTRITION: Only factors are protein and total calorie intake. Will head for a deficit of 1000kcal/d. No cheat meals(anything I would consider would lower my desirable protein intake or blast my calorie intake).

STARTING STATS:
Height: 173cm 5' 8"
Weight: 65.5 kg
Bodyfat*: 9%
Chest: 93cm
Arms: 34cm
Belly: 72cm
Waist: 70cm
Hips: 76cm
*(caliper measurement taken on 6th of june)

DAILY LOG:

JUN 1: First day- easy. -0 points [100 points]
JUN 2: Had a low calorie day. Food was good though. Had a pound of strawberries, pound of spinach, some mushrooms, some brocolli, an apple to fill me. Well, it worked. Looking forward to tomorrow. Hungry again : D -0 points [100 points]
JUN 3: Experimented with meals today, it sucked. Frozen raspberries don't taste good. Loved my turkey today. The Omlette was off, too much spinach. Workout was the best I had for a long time. I attribute it to having watched Rocky I-III recently. Love the Eye of the Tiger symbol, especially in front of mirrors -0 points [100 points]
JUN 4: Great meal today, much fruit and vegetables. Will repeat tomorrow. Maybe turkey instead of tuna. Workout was ok, still not fully recovered. Noticed that I am tired all day long. Need more activity. -0 points [100 points]
JUN 5: Came from workout. Wasn't that good, distracted, in my head, unfocused. Also decided to put in another workout in the week to fill my time. Tomorrow I will work all those little muscles but not that intense as a regular workout. Diet was really great. I'm improving more and more. My meals start to look and taste really delicious. Furthermore, I start to adapt I think. Less hunger. Ordered a caliper, hope it arrives tomorrow. -0 points [100 points]
JUN 6: Everything ok. Food was delicious but it was killing me. Just too much. Need to overhaul my nutrition plan. Finally got my caliper and was delighted about the results. No more speculating. Now it's going doublespeed. -0 points [100 points]
JUN 7: Hmm, kinda funny. Yesterday, I thought about changing my diet and I really did, although it was unintended. Cheated. I realized that I am human and that I sometimes make mistakes, I don't blame me. I also realized something about my mind. The reading of the caliper probably satisfied me. In the past, my doubt about my actual bodyfat was my main driving force. I had to make the extra effort to make sure that I will reach my goal even if my predictions were off. Now that I lost that motivation, I lost my discipline. Reassessed my goal. Wanna strive for 6%. I am challenged again. -1 [99 points]
JUN 8: Back on track again. Looking in the mirror after the workout today made me really proud. Punished myself with a low-calorie day. Will repeat that tomorrow. I'm excited : D -0 points [99 points]
JUN 9: pff, this sickens me. Cheated again. How can this be? Stayed firm for 2 months and now I can't handle a single week. Must be what John refers to as *momentum*. Well, gotta get it going. -1 point [98 points]
JUN 10: god, my legs are sore. Can't really run with them. Anyway, meals weren't that great. Guess, I eat too many sugars. I have incredible cravings. -0 [98 points]
JUN 11: I am not pleased with myself. Cheated again. Becoming sceptical. -1 [97 points]
JUN 12: Back on track! Maybe something like an insight: When focussing on how little time I have for my goal to be accomplished, some pressure is put upon me. -0 [97 points]
JUN 13: this is killing me -1 [96 points]
JUN 14: Got sick today -2 [94 points]
JUN 15: Terrible day, missed posting. -3 [91 points]
JUN 16: Hard day today. But went through. -0 [91 points]
JUN 17: Well, gaining momentum, I suppose. [91 points]
JUN 19: My god, I just realized, I did not update yesterday :(. Well. went alright. -1 [90 points]
JUN 20: There I am. I'm well on my track right now. Began to love cutting again, began enjoying seeing myself making progress. Been fantasizing about crazy diet plans and I think I will try one for the last week of June. Just to reward me for cheating so much : D. Too bad, I am not going too reach my BF%-goal I was aiming for but it will still be awesome.

Goals this month are similar to last month:

Jits/MMA 2-3x per week, Crossfit/Lifting 3-4x per week
Continue Calorie restriction 3 days at 1400-1600, 1 day at 2200.
1 Cheat meal a week. I know what a cheat meal is when I do it. [edited on June 14 to say meal, not day]

I have been eating pretty well the last few months overall - This month I want to add in to the challenge something to make me mindful of eating more Fruits and Veg - so I have to eat 3 different fruits or veg every day this challenge. A serving of Greens+ can count as 1 serving. This shouldn't be too hard - I think I am doing this already.

Starting Stats
WEIGHT: 138
BODY FAT: 23% (tanita) or 19.6% (accumeasure calipers)
ARMS: 12 1/2" (bicep)
CALVES: 14" (at largest point)
FOREARMS: 10 3/4"
HIPS: 37.5"
THIGHS: 22.5" (where thigh meets torso)
WAIST: 31" (at navel)


DAILY LOG (I update my logs the next morning)

JUN 1: First day was a high-cal rest day. Always a good way to start the month. I did get my 3+ fruits/veg in. Spinach, grapes and strawberries.
-0 [100]
Jun 2: Bad calorie day, but I did get 3+ F/V with a peach, fresh Tom Salsa, and corn. Did Wii Active workout which was more challenging than I thought it would be.
-1 [99]
Jun 3: Good day. Two workouts [upper body and Jiu Jitsu] and met calories. Fruit/Veg: Raw Spinach, Asian Pear, White Peach, Fresh Tom Salsa, Rainier Cherries.
-0 [99]
Jun 4: Good day. Workout and on target food. 3f/v = potatoes, green beans, cherries, fresh tom salsa
-0 [99]
Jun 5: Good Day. Rest day and on target food. f/v = spinach, corn, cherries.
-0 [99]
Jun 6: Good Jits. Cheat Day. F/V: All Fruit Smoothie, Green Beans, Fresh Tom Salsa, Potato.
-0 [99]
Jun 7: Food on point, XFit. F/V: Fresh tom salsa, peas, carrots, apple. Weight has been exactly the same the last 4 days. *shrug*
-0 [99]
Jun 8: Food on point. Rest Day. F/V: potato, grapes, cherries, strawberries
-0 [99]
Jun 9: Food on point. Massive workout. F/V cherries, apple, strawberries.
-0 [99]
Jun 10: Calories on point. Gi class. F/V: cantaloupe, grapes, greens plus.
-0 [99]
Jun 11: Cals on point. X-fit (3 rds, 20 KB swings 30#, 20 burpees, 20 GHD situps) plus supplemental ex (pullups, calves, bench, LSD cardio), F/V strawberries, apples, cherries. Down to 137.
-0 [99]
Jun 12: Today is a rest day and a cheat day. F/V: raisins, mango, dried apple.
-0 [99]
Jun 13: Practiced kipping pullups and oly lifts. 3 round tabata prototocol w/ box jumps, pushups and ball crunches. 500 m row sprint. Food on target. F/V cantaloupe, apple, green beans, fresh tom salsa, pineapple.
-0 [99]
Jun 14: Heavy lifts. Food was fine - but... Concert that night - lots of dancing and way too much Dos XX. -1 for the alcohol excess. F/V: sweet potato, cherries, fresh salsa, lime :)
-1 [98]
Jun 15: Jits. Food on target. F/V: Sweet Potato, Apple, Green Beans.
-0 [98]
Jun 16: Rest day. Food on target. F/V: Spinach, corn, peas, grapes, blueberries. 136!
-0 [98]
Jun 17: Took second rest day for the week today instead of Friday due to stomach problems. Every few weeks I like putting my rest days together anyway since it seems to give me the extra time I need to heal a few lingering issues. Food on point. Down to 135. F/V: potato, sweet potato, banana, strawberry.
-0 [98]
Jun 18: Good workout. Power Cleans + a metcon combo + LISS cardio. Good food. F/V: blueberries, apple, potato, fresh tom salsa.
-0 [98]
Jun 19: Good workout - front squats, pullups and thrusters. Cheat meal with out of town guests. f/v: green beans, carrots, grapes, sweet potato.
-0 [98]
Jun 20: Good Jits. F/V: Cantaloupe, potato, apple. Food was bad. Too many calories and lots of it fried.
-2 [96]
Jun 21: Rest Day. My schedule is all messed up. Trying to listen to my body instead of being hardassed about a 'schedule' - Food was good right up until the end of the day when I crashed and burned, but I stayed in calorie limits. F/V: blueberries, spinach, fresh tom salsa, cantaloupe, green beans.
-1 [95]
Jun 22: Missed w/o. Had a cheat meal. f/v: blueberries, sweet potato, apple.
-2 [93]
Jun 23: burpees, pullups, incline press, abs, calves, shoulders, back. Calories good. f/v: cantaloupe, fresh salsa, green beans, mango, corn, peas.
-0 [93]
Jun 24: Good Jits, Good Food. f/v: Salsa, blueberries, black beans.
-0 [93]
Jun 25: Hang power cleans + metcon. Calories were ok but missed my f/v by 1.
-1 [92]
Jun 26: Rest day. Calories were probably on-track, but the food was not good. Missed an update too. BAH. (I did get my f/v this day, but i forgot to write them down and now don't recall)
-2 [90]
Jun 27: Good Jits, Good Food. Spinach, cantaloupe, peas, corn.
-0 [90]
Jun 28: Good cals - Great workout that nearly killed me. Spinach, cantaloupe, potato.
-0 [90]
Jun 29: Good Jits. Good food. Still sore as hell and I dont think Jits helped. Spinach, potato, apple, watermelon, dried peaches, green beans. :) 6! I think next month I'll bump the f/v to 4.
-0 [90]
Jun 30: Went out with co-workers and kind of blew it. Not a great way to end the month.
-3 [87]

Ending Stats
WEIGHT: 135
BODY FAT: 17.6% (accumeasure calipers) (I will update if I get to go to the tanita)
ARMS: 12" (bicep)
CALVES: 13.5" (at largest point)
FOREARMS: 10 1/2"
HIPS: 37.25"
THIGHS: 23" (where thigh meets torso)
WAIST: 29.5" (at navel)

Overall not a bad month!

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

WORKOUT SCHEDULE
Monday: (AM) Max-OT Legs Workout; (2 separate, 20 min bike rides); 30 min running
Tuesday: (AM) Max-OT Arms and Abs Workout; (2 separate, 20 min bike rides); 30 min running
Wednesday: (AM) Max-OT Shoulders + Trap Workout; (2 separate, 20 min bike rides); 30 min running
Thursday: (AM) Max-OT Back Workout; (2 separate, 20 min bike rides); 30 min running
Friday: (AM) Max-OT Chest Workout; (2 separate, 20 min bike rides); 30 min running
Saturday: 30 min running
Sunday: REST

MEAL SCHEDULE
Six meals per day, 0 cheat meals Per week. 1840 calories (300g protein, 97g carbs, 32g fat)
LOL pretty much all chicken and vegetables and protein shakes with no carbs after 5p.m.

My body fat from the Omron handheld fat loss monitor said 12.35% yesterday, I think it was kind of incorrect but I have one coming in the mail so maybe we will see if that one says any different. I got a 3 point skin fold test done a month ago that said I was 9.3% but I’m starting to doubt that as well. I want to get mine eventually to 6% so when I bulk back up I don’t look like a blimp again and I’ve never bulked before. If anyone has any advice I’d love to hear it, I never want to stop learning about how to improve.

STARTING STATS
WEIGHT: 180 pounds
BODY FAT: 9.5%
ARMS: 14.5 "
CALVES: 15"
CHEST: 41"
FOREARMS: 12.5 "
HIPS: 39"
THIGHS: 22 "
WAIST: 34"

END STATS- I Used MyoTape For these measurments
WEIGHT: 171.5 pounds
BODY FAT: ?
ARMS: 13”
CALVES: 14.5”
CHEST: 39”
FOREARMS: 12”
HIPS: 37”
THIGHS: 22”
WAIST: 33.5”

DAILY LOG

JUN 1: I Did all my workouts and meals but want better workouts, im gonna try harder now to not give myself as much rest between sets and exercises.
-0 points [100 points]

JUN 2: Today went real well, i felt more drained from a workout than i have in a while, i feel sore from the legs workout i did Monday so it makes me feel not as bad the intensity wasnt there during my training. But overall happy, just need to plan better so i wont get close to running out of time for my cardio.
-0 points [100 points]

Jun 3: Today went really well, i was so tired after going to my statistics class but i still did my cardio. lol one of my legs was twiching the whole day so im positive i had a good workout, also my triceps were sore from tueday. Diet is on target, everything is goin great.
-0 points [100 points]

Jun 4: I felt really depleted today so i ate some bad foods, i need to get back on track. I found out im taking in to little carbs so im adding some complex carbs and tweaked my diet so im still getting the same amount of protein and calories so this actually is perfect. Im just wondering though how soon can i get down to 6% bodyfat(if you have any information it would be greatly appreciated).
-1 points [99 points]

Jun 5: Everything went perfect today, i even played some stickball so hopefully that burned up some of those calories that i ate from yesterday.
-0 points [99 points]

Jun 6: Perfect day, everything was great
-0 points [99 points]

Jun 7: Another perfect day, gotta keep pushing.
-0 points [99 points]

Jun 8: Still on track, im feelin good and think i have good momentum now.
-0 points [99 points]

Jun 9: had some bad cravings but i pulled through.
-0 points [99 points]

Jun 10: everythings good, gotta keep goin strong
-0 points [99 points]

Jun 11: tired but i wont give up
-0 points [99 points]

Jun 12: everythings goin well, wings lost yesterday disappointing
-0 points [99 points]

Jun 13: Everything is good but i think its time to listen to my body. Im dead literally, im going to tweak my schedule so i have one complete rest day a week so i dont run everyday, my body just cant take it its like i can feel my weekness and i dread to even get up from the couch. but im sticking to my diet just allowing a little more rest.
-0 points [99 points]

Jun 14: Feelin good, ready to start the week tommorow.
-0 points [99 points]

Jun 15: beautiful day today, legs workout was alright, goin strong.
-0 points [99 points]

Jun 16: everything went good, legs are real tired from yesterday lol
-0 points [99 points]

Jun 17: training is on spot, cant wait to take pictures this weekend
-0 points [99 points]

Jun 18: i can tell my body has hit a platuea, i think its a good idea to add a re-fuel day. im only going to add about 300 calories and ill try to make it all carbs since i get a lot of protein already and my muscles can get filled with more glycogen. other than that everything is goin well.
-0 points [99 points]

Jun 19: my body responded perfectly to the shock i gave it yesterday, im so more energetic and i actually didnt spike my weight. really excited to take pictures Sunday.
-0 points [99 points]

Jun 20: wow hard day, went to a lot of grad parties but at least i kept my diet in check and pulled through
-0 points [99 points]

Jun 21: good rest day
-0 points [99 points]

Jun 22: I had a test today but luckily i got all my workouts done
-0 points [99 points]

Jun 23: Had a poor legs workout day, hopefully im still dropping weight, gonna buy a new scale that omron handheld fat loss monitor is horrible.
-0 points [99 points]

Jun 24: Busy day but completed everything
-0 points [99 points]

Jun 25: Really good day, worked hard at the gym, haha my legs still hurt even though i thought it was a bad leg workout tuesday
-0 points [99 points]

Jun 26: Good Workout today, i sent back the omron fat moniter and bought that fat track digital pro, hopefully thats better.
-0 points [99 points]

Jun 27: Very nice day, i went to some grad parties, but its like the temptation to eat the food isnt there anymore lol. Ive noticed once you've built up a lot of momentom you wouldn't want to do anything that screws it up. but overall it was a nice day.
-0 points [99 points]

Jun 28: Good day, went running and everything was good.
-0 points [99 points]

Jun 29: Almost done for June. Ive decided that i am going to do the july challenge as well. today was all good too.
-0 points [99 points]

Jun 30: Good workout day. all done, now its time to take it to the July contest.
-0 points [99 points]

GOAL: Cutting


COMMENT: I want to lose 8 llbs by the end of the month


WORKOUT SCHEDULE
Monday: Weights
Tuesday: HIIT Cardio
Wednesday: Weights
Thursday: HIIT Cardio
Friday: Weights
Saturday: Off or something fun
Sunday: Off or something fun


MEAL SCHEDULE
5 meals per day - 1600 calories, clean eating only. No cheat meals.


STARTING STATS
WEIGHT: 186.2 pounds
WAIST: 37"


END STATS
WEIGHT:
WAIST:


DAILY LOG

6/1 - First day complete (100)
6/2 - Day 2 complete (100)
6/5 - What did I miss like 2 days... - 2 (98)
6/6 - Todays going to be good (98)
6/7 - unscheduled cheat (97)
6/8 - Had a good day (97)
6/9 - Today was good (97)

Hello everyone! This is my first post and my first challenge. I am doing it both to lose weight and improve my overall health. This will be my first real experience with weight training, but I'm confident that with this site, the YMCA next door, and the proper mindset on my part, I'll be able to finish this month with a high score and strong fitness foundation to build upon.

I've been looking forward to this for awhile now, my vacation has just ended and I'm ready to go to work. Let's do this!

GOAL: Cutting. Since getting out of the Army in 2000, I have gained an unreal amount of weight. Starting over, starting behind now. 8 years ago I was running 2 miles a day with an average 7 minute mile, not pushing....was benching 258 and could do 100 sit ups in under two minutes. I honestly think it would kill me to run a mile right now....If Drill Sgt. Gulley could see me now, he would probably kill me with his bare hands. But I am changing that.


COMMENT: Reduce body fat...push running back to where it should be.

WORKOUT SCHEDULE
Monday: Elliptical; Weight training: chest & triceps
Tuesday: Elliptical; Stationary Bike
Wednesday: Elliptical; Weight training: back & biceps
Thursday: Elliptical; Stationary Bike
Friday: Elliptical; Weight training: Legs
Saturday Elliptical; Stationary Bike
Sunday: Elliptical; Stationary Bike


MEAL SCHEDULE
Six meals per day, one cheat meal per week. 1800 cal. clean food. Cheat meal to be something healthy also, if I can swing that. Track everything daily with Fitday.com


STARTING STATS
WEIGHT: 262 pounds...thats right I said it. In 8 years I've gained 90 pounds, God help me.:o
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG
JUN 1: Weight 260.5
Chest, Biceps, back, crunch.
30 minutes Elliptical, 15 minutes light jog.
All food recorded in Fitday.com -0, 100 points.
JUN 2: All food recorded, stayed with program. A little difficult today to eat 2nd meal? still full from 1st....weird, yesterday was hungry before every meal -0, 100 points EDIT: fail. got home from work 0100, ate 8 doritos. Denied. -1, 99 points.
Jun 3: Weight 258.5. Feel much better today, worked shoulders and triceps, 45 minutes on the elliptical, didnt touch the rails while i was on it. All food on schedule, have rest of evening mapped out, good to go. -0, 99 points
June 4: Missed cardio at gym, had 4 school tours for the kid. Did cardio workout at home, won't count it. -1, 98 points
June 5: Didn't update page, -1, 97
June 6: legs and core, 45 min on elliptical, all food recorded, stayed with program. -0, 97 points.
June 7: Cardio, 45 Minutes. Following eating schedule.
June 8: Did Chest and Biceps, some triceps. Worried that I'm not pushing hard enough, but I'm afraid of another muscle pull like the one last month, I can't afford to be down for another 2 weeks.
enjoyed the cardio, was tired and a little under the weather but pushed myself and finished strong.
Eating schedule on plan, good to go. -0, 97 Points.
June 9: didn't go to gym today, stayed at home while drywallers worked on house. -1, 96 points.

GOAL: Build Strength and reduce body fat

COMMENT: I'm coming back from a knee injury and some very poor dietary habits I picked up while traveling for work. My goal this month is to re-establish my healthy lifestyle.

WORKOUT SCHEDULE
Monday: Cardio; weight training back and biceps
Tuesday: Cardio; abs
Wednesday: Cardio; weight training, lower body
Thursday: Cardio
Friday: Cardio; weight training chest and triceps
Saturday Cardio; abs
Sunday: Cardio; weight training shoulders


MEAL SCHEDULE
Six meals per day, one cheat meal per week only if needed (family functions, etc.)


STARTING STATS
WEIGHT: 196.8 pounds
BODY FAT: 30.8%


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


DAILY LOG

JUN 1: Had a good workout and ate all meals.
-0 points [100 points]

JUN 2: Got all my meals in but overslept and missed my workout. I debated about trying to catch my am cardio in the evening, but by mid afternoon my knee was really bothering me so I opted to rest it in anticipation of my lower body workout tomorrow.
-1 point [99 points]

JUN 3: Had a good lower body workout with only moderate pain in my knee. Ate all meals including my cheat meal for the week.
-0 points [99 points]

JUN 4: I spent the day helping my girlfriend paint her classroom at work. That translated into lunch and dinner being fast food. :( On the upside, I got a lot of extra activity in for the day moving furniture, painting, etc. But certainly not enough to burn all those extra worthless calories. It's kind of frustrating to lose three points in the first four days, but I'm using it to strengthen my resolve. My meals are already planned for tomorrow and I'm looking forward to my chest workout as well.
-2 points [97 points]

Jun 5: Had an awesome workout this morning which led right into a day of clean eating. Now to use that positive energy to carry me through the weekend!
-0 points [97 points]

Jun 6: What a long day! Spent most of the day with the g/f. The texture started flaking off the walls in her classroom, so we spent the day sanding, patching, and floating the drywall. Talk about a workout! Meals were good, we ordered pizza for all those working, and I was able to take part thanks to a proper portion size of veggie pizza and diet coke. My shoulders are so sore from all the sanding, and tomorrow is supposed to be my shoulder workout, so we'll see how that goes. Hopefully I can just treat today as an early warm up.
-0 points [97 points]

Jun 7: Woke up early and then took a three hour nap. That threw my schedule off for the day, but I was able to push through the laziness of wanting to do nothing on a Sunday afternoon and got to the gym for my shoulder workout.
-0 points [97 points]

Jun 8:Had a great HIIT workout and good back/bicep weightlifting session. I had forgotten how much I enjoy HIIT over any other form of cardio.
-0 points [97 points]

Jun 9:What a terrible day! We ran out the door early in the a.m. to try and finish my g/f classroom. So I missed doing my a.m. workout (!) got donuts (!!) ran out of time to do my cardio in the afternoon (!!!) went to my parents house for dinner where my brother and I decided that we needed a six pack of Corona (!!!!) and didn't get in bed until after midnight. The worst part is that I can't say that I really enjoyed any of it, it was just my falling back into old lifestyle habits. My g/f and I just talked about this stuff yesterday and how we need to make a conscious effort to avoid those habits and create new healthy ones. I'm going to plan out every meal for the rest of the week and refuse to let anything stop me from reaching my goal.
-2 points [95 points] (family dinner is my weekly cheat meal)

Jun 10: A much better day. Had a good HIIT workout and then on to lower body. My knee is really starting to act up again, so I had to decrease my weight on several exercises which totally sucks. But I'd rather err on the side of caution than push too hard and be out of the gym for another few months.
-0 points [95 points]

Jun 11:I was EXHAUSTED today. I slept right through the time I had allotted for my a.m. cardio and barely got going for the day. I hoped that I could shake the fatigue, but the more the day wore on, the worse I got to the point that I just crashed when I got back home. Hopefully tomorrow I'm feeling better, cause I just can't shake this. I'm reminded of the phrase "anything worth doing is worth doing poorly at first", because I certainly doing this poorly right now.
-1 point [94 points]

OAL: Cutting


COMMENT: I want to reduce my body fat below 20% once and for all! So exciting!


WORKOUT SCHEDULE
my workout schedule

MEAL SCHEDULE
no cheats

MENTAL TRAINING
I will read my affirmations twice a day.

STARTING STATS
WEIGHT: 211.6
BODY FAT: 21.0%
ARMS: 13"
CALVES: 15.5"
CHEST: 41"
FOREARMS: 10"
HIPS: 39"
THIGHS: 24.1"
WAIST: 37.5"
BB: 38"

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


Daily Log (substitute June for May):
May 1:
May 2:
May 3:
May 4:
May 5:
May 6:
May 7:
May 8:
May 9:
May 10:
May 11:
May 12:
May 13:
May 14:
May 15:
May 16:
May 17:
May 18:
May 19:
May 20:
May 21:
May 22:
May 23:
May 24:
May 25:
May 26:
May 27:
May 28:
May 29:
May 30:

I'll give it a try again, hopefully I do better than last month.

I am in. Starting goals and stats will be posted tonight.

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

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