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

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


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

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

Here are the rules:

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

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

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

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

AUG 4:

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

You get the idea.....

GOAL: Cutting


COMMENT: I want to finish my cut.

Funny Month this one - I'm attending a wedding next Friday, which I've been getting in shape for the past three months. I think it would be fair to say whilst I have been strict with my training, I haven't been paying microscopic attention to my diet, I have however been eating clean and I've definitely improved my overall body composition, but I still have a little way to go.

So I'll be following my routine which I've been evolving over the past few months and then on Sunday the 9th of August I'll be ending the cut with the velocity diet, which I've been doing considering for a while now.

After that I'll be maintaining. So until the 8th my routine will be ..

Workout 1 : 5 x 15 Deads, 5 x 15 rows, 5 x 15 chest press, 5 x 15 lat pulldowns, 5 x 15 jack knives
Workout 2 : 5 x 15 Squats, 5 x 15 Clean & Press, 5 x 15 bicep curls, 5 x 15 floor sweeps


WORKOUT SCHEDULE until the 8th
Monday: am workout 1
Tuesday: am workout 2
Wednesday: non training
Thursday: am workout 1
Friday: am workout 2
Saturday : non training
Sunday : non training

Meals - 6 per day, with a 40/40/20 split.

WORKOUT SCHEDULE after the 8th

Monday: am hour walk, pm 40 x Dumbbell Squat, 40 x Dumbbell Bench Press, 40 x Bent-Over Row - dumbells, Plank Hold
Tuesday: am hour walk
Wednesday: am hour walk, pm 40 x Romanian deadlift, 40 x Lat pulldown – underhand grip, 40 x Standing Shoulder Press – dumbbells Side Plank Hold
Thursday: am hour walk
Friday: am hour walk, pm 40 x Deadlift – sumo stance, 40 x Incline Dumbbell Bench Press – neutral grip, 40 x Lat Pulldown, Plank Hold
Saturday : am hour walk pm 5 x ( 10 x each of Body-Weight Squat Hand Walkout, Single-Leg Deadlift, Push-Up, Jumping Jack Reverse Lunge – overhead reach, Pike Push-Up & Mountain Climber)
Sunday : am hour walk

Meals : 6 liquid meals per day, 1 healthy solid meal per week.


August 1st : All Done: 100 points
August 2nd : All Done - Had my weekly cheat meal, was quite healthy as we went strawberry, tayberry & raspberry picking and fruit in much became ate: 100 points.
August 3rd : First workout since flu. Totally nailed it. 100 points.
August 4th : Another rock solid workout this morning. What used to take me 36 mins when I started, i've now got down to 23 - intense. 100 points.
August 5th - Really Feeling the last two workouts today - all done and looking forward to tomorrow where I am to beat the intensity I've been gathering over the past few months! 100 points.
August 6th : missed workout due to workload! and tomorrow is the day I've been getting in shape for three months for. 99 points
August 7th : Missed workout and also forgot to update. 97 points
August 8th : All done as planned - yesterday's wedding was awesome. Beef. Beef.. 97 points
August 9th : All done as planned - I've now reached the point where I cannot stand chocolate protein shakes....
97 points
August 10th : All done as planned - YAY for banana shakes....
August 11th : All done as planned - well not quite, but I'm not deducting a point, because I'm introducing one solid meal per day. It's just insane without and it wreaks havock with family life. - YAY for banana shakes....
August 12th : MIssed workout - 1....
August 13th : All Done

Current Score : 96 Points

After making it from a personal maximum January 1, 2007 weight of 210 lbs. down to an October 2007 goal weight of 165 lbs., I have managed to regain 15 lbs. I stayed at around 170 until my hip resurfacing surgery followed by a 7 day beach vacation. When I returned I hit 180 lbs. Well, that was my reality check and here I am. I hope to be 175 lbs. by the start of the August challenge and lose another 8 lbs. in August.

GOAL:


COMMENT:


WORKOUT SCHEDULE



MEAL SCHEDULE



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


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


DAILY LOG

AUG 1:

AUG 2:

AUG 3:

AUG 4:

AUG 5:

Count me in. I've always wanted to try this but only knowing that I could follow thru. After being 100% dedicated to my health since May 1st, 09 and going from 250lbs to 220lbs I think I am ready for the CHALLENGE!

GOAL: Cutting


COMMENT: I would like to lose 10lbs for the month of August - GOAL WEIGHT 207lbs


WORKOUT SCHEDULE
Monday: Stationary bike 30 Minutes LISS
Tuesday: Arms, Shoulders, Upper back, Abs
Wednesday: Stationary bike 30 Minutes Liss
Thursday: Weight Training - Legs, Abs
Friday: Stationary bike 30 Minutes LISS
Saturday: Weight Training - Chest, Lower Back, Abs
Sunday: OFF


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


STARTING STATS
WEIGHT: 217 pounds
BODY FAT: TOO MUCH
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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

DAILY LOG

Aug 1: Missed Update - Workout completed, 6 meals (including my cheat) 100-1 = 99pts
Aug 2: 6 Meals and had a unscheduled bike ride around town but was relaxing = 99pts
Aug 3: Missed update but all workouts/meals accounted for 98pts
Aug 4: Missed update but all workouts/meals accounted for 97pts
Aug 5: Missed update but all workouts/meals accounted for 96pts
Aug 6: Missed update but all workouts/meals accounted for 95pts
Aug 7: Missed update but all workouts/meals accounted for 94pts
Aug 8: Missed update but all workouts/meals accounted for 93pts
Aug 9: Missed update but all workouts/meals accounted for 92pts
Aug 10: Missed update but all workouts/meals accounted for 91pts
Aug 11: I am still here but work has been extremely busy and tiresome lately. Today is not thru with but I am posting now incase I get home late again tonight. I have been extremely anal this month with following my diet and workout. I think I am driving the family nuts as I have turned down several delicious looking meals for my less than appetizing but just fine with me meals :-). I plan on having my scheduled healthy cheat meal this weekend to get things going again. I weighed myself this morning and came in at 215lbs so I have lost 2lbs since the start of the challenge which is ok since I am lifting hard weekly so I don't expect to much lose this month but I will push to meet my goal of 207 by the end of this challenge. may have to throw in some extra cardio to meet that goal. Have a great day all.
Aug 12:
Aug 13:
Aug 14:
Aug 15:
Aug 16:
Aug 17:
Aug 18:
Aug 19:
Aug 20:
Aug 21:
Aug 22:
Aug 23:
Aug 24:
Aug 25:
Aug 26:
Aug 27:
Aug 28:
Aug 29:
Aug 30:
Aug 31:

I'm continuing with my focus for another month. My gym will be closed the first 10 days of this month, but hopefully I can make it up

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)
June 2009 Challenge (http://forums.johnstonefitness.com/showthread.php?p=727905#post727905) - Did not finish
July 2009 Challenge (http://forums.johnstonefitness.com/showthread.php?p=738541#post738541)

OK, here we go. August time. I lost a lot of points in the July challenge, so I'm going to hang onto them this month.

GOALS FOR August

1. Work out 5x per week at the gym
5-10 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. I do this in the evenings, so the only exception is going to be if I'm not home until late. In the past, I would stay up and bike no matter what, even if it was 2am. I want to focus on getting more sleep, so on days when I'm working until midnight, as long as I make it to the gym during the day I am going to skip the bike with no penalty.

3. No junk food / No extra food
I'm trying to get lean, so I need to restrict my calories. This has been tricky for me lately, so I need to get some willpower!

4. Stretch
I need to continue stretching at the gym to increase my range of motion and become more flexible.

5. Update this posting daily!

STARTING STATS
Bodyfat: 25.0%
Weight: 181.4 lbs
Arms: 14"
Chest: 37"
Waist: 34"
Hips: 39.5"
Forearms: 11"
Thighs: 24.5" L / 23.5" R
Calves: 16"

DAILY LOG
August 1: - Vacation, no update
-0 points [100 points]

August 2: - Vacation, no update
-0 points [100 points]

August 3: - Back from my vacation. I had no gym / internet access, so I'm going to officially kick things off starting tomorrow.
-0 points [100 points]

August 4: - Ate on target, ran 10 mins of HIIT at the gym, and exercised shoulders. No biking tonight, as it was late, and I'm trying to sleep more this month. I think better rest will help with my quest for fitness!
-0 points [100 points]

August 5: - Ate on target, ran 10 mins of HIIT at the gym, and exercised legs. The leg workout was another wacky bag of hurt. I was working until 3am so I didn't bike, but eating was on target.
-0 points [100 points]

August 6: - Ate on target, exercised back at the gym. Another late night, so I didn't get on the bike. My weight hasn't really moved at all, so I need to get that biking in there! In other news, I had to exchange a pair of 31 pants for 30's today, since the 31's were too loose. I enjoy that!
-0 points [100 points]

August 7: I exercised chest today, but ate some pizza in the evening so -1 for that. I'm gone all weekend on a trip, so I won't be exercising. In fact, I leave tonight!
-1 point [99 points]

August 8: I was at Cedar Point (an amusement park) all day today. I didn't get a chance to exercise -1, but I brought my own food. Still, I ate some additional pizza after the park so another -1 for that.
-2 points [97 points]

August 9: Traveling all day today, so my eating suffered (-1). I also didn't exercise (-1).
-2 points [95 points]

August 10: My eating wasn't perfect today, but I got to the gym and had a great arm workout. -1 for the eating. I think I need to get back on mandatory biking, as I've been letting that slide the rest of my fitness has been sliding. I'm in New York off and on for the last two weeks of this month, so that's also going to make it tricky. I need to focus!
-1 point [94 points]

August 11: I exercised shoulders today, but my eating was poor. -1 for that. No bike, -1 for that since I need to get back on!
-2 points [92 points]

August 12: Exercised back today. Another bad day for eating -1 and another no bike -1.
-2 points [90 points]

August 13: OK, this self-destructive train of bad eating needs to end! I didn't even get to the gym today. I am working too much and not taking care of my body. -3.
-3 points [87 points]

August 14: No gym today, and no bike. -2 Ate healthy though.
-2 points [85 points]

August 15: I got back in the gym today, and it was great. A long leg workout that has left me hurting in a good way. I didn't get to the bike tonight, but I ate on target. -1 for bike, but I think I've turned this thing around.
-1 point [84 points]

August 16: No points lost today! Thank goodness. I exercised chest at the gym, and worked it hard. I ate on target, despite some temptation to do otherwise, and I got back on the bike for 36 horrible minutes of sweating. I now remember exactly how integral my 100+ days of constant biking was to my initial weight loss, and with the exception of being out of town from the 26th to the 29th, I'm back on the biking every day bandwagon. That will be the ticket to dealing with this extra body fat. See you later, fat!
-0 points [84 points]

August 17: -1 for eating (ice cream! why?!) but I hit the gym hard and biked again. I don't know how it's humanly possible to sweat as much as I do when I'm on that exercise bike. I'm considering contacting the Guinness people.
-1 point [83 points]

August 18: -1 for eating (ice cream! why again?!) and I didn't get on the bike as I was too tired. I exercised shoulders at the gym, which was good.
-2 points [81 points]

Lame-o Alert - Did Not Finish August Challenge!

August 31: OK, I admit this challenge ended poorly. But I've started up a September Challenge (http://forums.johnstonefitness.com/showthread.php?p=754136#post754136) where I'm going to have my triumphant comeback.

count me in for another month!

GOAL: continuing cutting


COMMENT: depending on where I'm at leanness wise at the end of July, in Aug I'd like to drop body fat another 2%. Update: I'm currently sitting at around 13% and I'm making it my ultimate goal to hit 10% this month. No more excuses. I plan on entering a fitness/bodybuilding competition which is on Sept 19th and I need to bring it!

WORKOUT SCHEDULE
Monday: 30 min walk (fasted)
Tuesday: 30 min walk (fasted); legs and 20 min HIIT cardio
Wednesday: 30 min walk (fasted); chest/back and 20 min HIIT cardio
Thursday: 30 min walk (fasted); spin class and abs
Friday: 30 min walk (fasted); shoulders/arms and 20 min HIIT cardio
Saturday: 30 min walk (fasted)
Sunday: 30 min walk (fasted)

As the month progresses I will need to modify my workout schedule and add more cardio slowly - increasing the morning walks to 45 min, and adding in a run on monday nights and saturdays. I also will try to get in a yoga class once in a while just to stretch it all out, but I'm not committing to that 100% because cutting is my ultimate goal right now.

MEAL SCHEDULE i wanna make set meals for aug. so that i'm not just staying within calorie range/macro range but eating even more consistently

1) oatmeal; pumpkin; egg whites
2) protein shake - on weight training days will be taken before meal 1
3) 6 oz chicken/salmon/lean meat; broccoli; fish oil
4) nonfat cottage cheese
5) oatmeal; protein shake
6) 6 oz chicken/salmon/ lean meat; broccoli; mixed veggies; fish oil; peanut butter

works out to about 1400 cals, not counting fiber.

Notes: I will be gone to the cottage the weekend of the 21st until the 24th. Because I won't have internet access during this time I'm posting it now so that I won't lose points for not updating during those four days. I will be bringing all my own food, with the exception of a scheduled cheat meal on Saturday night, and in lieu of any exercise days I will miss I will be going for hikes, and running the trails, perhaps doing some body weight stuff if I get really antsy.

No cheat meal on August 7th because of my lack of discipline at the end of July.

STARTING STATS i know its a little late, but my stomach was not cooperating with me at the beginning of the month to do this properly. so here are stats on aug 15th:

WEIGHT: 113.5 lbs
BODY FAT: 12.8%
ARMS: 9.75" unflexed, 11.25" flexed
CALVES: 14.5"
CHEST: 31.5"
FOREARMS: 8.75"
HIPS: 32"
THIGHS: 19"
WAIST: 26"

total inches lost since last body comp update on july 16th - 3.25 inches, plus a loss of 3 lbs, and a loss of 1.5% bodyfat


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


DAILY LOG

Aug 1: did houlder/arm workout that I missed yesterday, plus some plyometrics for cardio. couldn't even eat all my meals today because my stomach has been so upset recently. no deductions today, i just made up my set diet/training program tonight (100)

Aug 2: morning fasted walk was done, diet great today. feel like i'm eating too much food, but oatmeal, chicken and broccoli are just extra filling for me right now i guess.

Aug 3: Ok i'm not counting today....i did my morning walk fasted, i was on track diet wise...and then my boyfriend proposed this afternoon!!!!!!! so needless to say i went out and celebrated for dinner!!! i even contemplated not eating off track, and told my boyfriend (now fiancee) our celebratory dinner would have to wait until i wasn't dieting...but i took my decision. i took it back because this celebration wasn't about me, it was about us, and our relationship and engagement mean way more to me than this diet for one day. so i'll take my -1 point for today and wouldn't trade it for the world. (99)

Aug 4: good day today, did morning walk, legs plus some cardio, diet on track :) (99)

Aug 5: well the day started off a bit rough....workout partner didn't show this morning so i wasted 1/2 an hour waiting around for her, but did my fasted walk this morning....then did my chest/back and HIIT workout after work - which i thought i'd be tired for, but instead i think it gave me more energy to finish off the afternoon and evening. diet was key today, i love the feeling of being on target and after a few days of being super strict i can really feel things and see things tighten up. (99)

Aug 6: morning walk done, spin class done with abs afterward, and diet on point (99)

Aug 7: morning walk done, shoulders/arms with 20 min HIIT after, diet on point (99)

Aug 8:

Aug 9: missed yesterday's update, spent 12 hours visiting friends/family and talking about engagement and wedding plans. when I got home I contemplated not even brushing my teeth i was so tired. so -1 for that. today i had a cheat day. i find myself going crazy thinking about food without a scheduled cheat day or meal so after this week I may reassess and add in a cheat meal on the weekend. at least then i'll know its scheduled and i'll look forward to it, instead of just thinking i never get one again, which just makes me cheat randomly and does not help my diet whatsoever. since this one was unscheduled i'll give myself -1 for that as well. (97)

Aug 10: good day, walk done, meals were great. toying with the idea of doing the velocity diet, as more of an experiment than anything else. (97)

Aug 11: another good day, walk done, legs done, did some bike after legs too. diet couldn't be better (97).

Aug 12: despite feeling tired and somewhat cranky today at work the rest of the day i was ok. did my morning walk, hit chest/back and 20 mins HIIT on the elliptical and ate on target today too (97)

Aug 13: almost forgot to post today! was laying in bed and realized and just couldn't go to sleep knowing i would have lost a point for being that lazy. walk done, spin and abs done, diet great. (97)

Aug 14: walk done, shoulders/arms/intervals on treadmill, diet on target (97) also had body fat testing today weighed in at 115 this morning, and 12.8% body fat

Aug 15: walk done - actually walked for a full hour this morning instead of just 1/2 hour, it was too nice outside and the sun felt so great on my skin :) diet great (97)

Aug 16: went for 40 min morning walk today. man, if i didn't have to work for a living i'd live somewhere where its always warm and go for morning walks at like 9ish am everyday, the sun on my face and the warmth of the morning (but not too warm) is amazing and so energizing. diet great today too, enjoyed an awesome dinner at my grandparent's farm tonight and feasted on tons of fresh veggies. (97)

Aug 17: the heat in toronto is making me so irritable and cranky, i just want to go to bed for the night and wake up refreshed and in a better mood tomorrow. did my morning walk, ate on target. (97)

Aug 18: almost forgot to update again tonight...how do i forget after i've been doing this challenge for a month and a half now? i have no clue. morning walk done, legs and 20 min HIIT, diet great (97)

Aug 19: morning walk done. chest/back done at gym plus 20 mins intervals on the stepper. diet is good today. getting hungrier as the days go by now, which i guess is a good thing...means my metabolism is high and my body is burning fat. found out my puppy has to get surgery on her knee - the joint pops in and out - and she's not supposed to be doing any kind of vigorous activity for the next couple of weeks, so i've lost my morning walk partner :(

Aug 20: ate too much at dinner last night -1, no walk this morning because i was too tired from staying out and having dinner last night -1, did do spin class plus abs, but ate a brownie today at work -1 so i'm down to 94 right now. leaving tomorrow for the cottage until tues night, should be great and i will still be at 94 when i get back :)

Aug 21: Gone to Cottage for the Weekend no update
Aug 22: Gone to Cottage for the Weekend no update
Aug 23: Gone to Cottage for the Weekend no update
Aug 24: Gone to Cottage for the Weekend no update

Aug 25: back from the cottage today, and wow did it kick my ass. -5 for eating crap during the weekend, and -1 for no cardio at all today. so 88 left.

Aug 26: back on track, all done today so no deductions 88
Aug 27:
Aug 28:
Aug 29:
Aug 30:
Aug 31: had a little bit of a mental meltdown these last few days. binged everyday, had no motivation to do anything except sleep. i haven't gained any weight back though, which is good. finishing the month off great though, feel a lot better today. had a great amount of energy. all in all ended with 82 points left.

Current Points [81]

Came across this whilst randomly browsing the internet and loved the idea :)

Goal: Cut 6 - 8 lbs of fat

Rules:


Minimum Cardio 5x a week
Abs 3x a Week
No Junk Food
~5L of Water Daily

~250g of Protein Daily
Some EFA with Min of 3 Meals

Can't get supermegaturboninja drunk... often :D


STARTING STATS (will do a proper set next month)

WEIGHT: 190lb // 13st 8 // 86.2 kg
BODY FAT: ~20
WAIST: 36" ! :<

FINAL STATS

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

Start Pics

Looked a bit plain so i thought i'd put some pics up. Haven't seen anyone doing it in the previous few threads so just give me a poke if its frowned upon ;P

http://img212.imageshack.us/img212/5696/belllyyyy.th.jpg (http://img212.imageshack.us/my.php?image=belllyyyy.jpg)http://img212.imageshack.us/img212/3052/picture7017desktopresol.th.jpg (http://img212.imageshack.us/my.php?image=picture7017desktopresol.jpg)

I wont be held responsible for people getting blinded by my sickly white skin :D
Final Pics



Daily Log

Aug 1: Good diet, no junk plenty of veg protein + variety. Did Delts + Tris. 45 Mins of cardio ~= 650 cals

- 0 [100 Points]

Aug 2: Mixed cardio up a bit and went for a walk (~12 mi) with the old man. Ate well apart from being late due to his slowness :D

- 0 [100 Points]

Aug 3: No cardio and i feel worse for it :X Did back + abs and ate well though there was a slight excess of carbs

- 0 [100 Points]

Aug 4: Ate well but when i went to do cardio my bike sounded like it was going to die :< I'll give it a service and do double cardio tomorrow ...

- 0 [100 Points]

Aug 5: Almost forgot to update ;P Went for an 8 mile walk and got a bit sunburnt (DAMN U PALENESS :D) Had one random flapjack bar but apart from that ate well (-1)

- 1 [99 Points]

Aug 6: Went for a short walk and did 30 mins on bike (~430 cals) for cardio. Did abs + chest but i will have to do bis tomorrow along with legs as training partners bis are brused. Ate well but I'm running out of food. I've got cottage cheese and sprouts + some oil to look forward to before bed (even though i love them all its not an appetising meal :D) Oh forgot Creatine + beta al supplementation aswell :<

- 0 [99 Points]

Aug 7: Fair day at diet. Was going to do weights but my brother came home and we ended up going on a right trek :P p.s my feet hurt ! :<
- 0 [99 Points]

WEEK 1 WEIGH IN: 189lb so -1lb (measured over the week). Probably stopping creatine + beta al supplimentation as i keep forgetting! :D

Aug 8: Ate fairly well though protein sources came from mainly from soya + egg. Might have to start being stricter with my weights routine as i have slacking as of late (which is unusual as i enjoy doing them). Went for a short (~4 mi) walk in my new walking boots for cardio.
- 0 [99 Points]

Aug 9: Ate well apart from one piece of junk (-1). For cardio i went on a 15 - 20 mi walk (bit of a beast) over the usual steep marshy terrain. Went to town and drank quite a bit (probs about 7 high cal drinks + a few shots :<) . Was a gooooood night :D:D Randomly walked home with the lads and all which i suppose is a bit of extra cardio (4.5 mi). Diet was also a bit low in protein today with a gap from about 7pm untill 4 am.... not ideal :P

- 1 [98 Points]

Aug 10: Oops forgot update - 1. Did bis/ tris + abs. Ate fairly well

- 1 [97 Points]

Aug 11: Did a fairly intense leg session and tried HIIT for the first time on the bike today was the most fun ive had doing cardio in ages cant believe i've never tried it before!!
- 0 [97 Points]

Aug 12: Did HIIT. Tried to do back but ive pulled a muscle in my forarm a bit. WIll try again tomorrow. Ate some junk so -1
- 1 [96 Points]

Aug 13: Am ill ate badly -1 ! :(
- 1 [95 Points]

Aug 14: Still ill. Going to try cardio tomorrow if im up to it.
- 0 [95 Points]

WEEK 2 WEIGH IN:

Aug 15: Not feeling great but did a small cardio session (3 - 3.5 mi walking) and did chest + abs. Will do HIIT tomorrow. Ate some junk AGAIN ! :(
- 1 [94 Points]

Aug 16: Inet was down. Ate badly went on a 2 mil walk. Was still ill

- 2 [92 Points]

Aug 17: Inet was down. Did bis / tris + abs and a very intense HIIT session. Ate well

- 1 [91 Points]

Aug 18: Ate well and went on a 15 mil walk / run. Mixed up the weights schedule because i think i was getting bored and was not looking forward to the sessions at all :S Will also start punishing if i start skipping ! Oh there is lots of room for improvement last week as i was ill and ate farrrr too much trash so i will minus myself 5 more points. Gives me more of a realistic total as several bad meals shouldnt equal 1 point !

- 5 [86 Points]

Aug 19: Ate pretty well, but may be a struggle tomorrow as im low on food again :| Did delts + back and a very sweaty HIIT session. It definitely raises your metabolism noticeably as im still too hot hours later ;P

- 0 [86 Points]

Aug 20: Good diet did a small grip / forearm + ab session. Went shopping and i actually have stuff to eat now !!!!!! :D
- 0 [86 Points]

Aug 21: oops forgot =/ Ate pretty well and did HIIT
- 1 [85 Points]

WEEK 3 WEIGH IN:

Aug 22: Ate well and did chest + lats + abs. Raised leg situps hurttt ! :P Will weigh myself tommorrow as i havnt been keeping track of it too well.
- 0 [85 Points]

Aug 23: Weigh 13st 5 (lost an entire 3 pounds WOOOO...... :<) Will be happy if i can lose another 2lb by the month end (more than possible) Did HIIT and ate well.

- 0 [85 Points]

Aug 24: Did another small ab / grip session. Meant to go for a walk but didnt so -1. Will do double cardio and legs tomorrow as a punishment :P

- 1 [84 Points]

Aug 25: Did legs and HIIT but my calves started cramping and locking up toward the end. I'll give myself another day to do my extra cardio or i lose a point ;P

- 0 [ 84 Points]

Aug 26: Did 1 session of cardio + ate well so -1. Starting thai boxing tomorrow !!!
- 0 [ 83 Points]

Aug 27: Just did Thai boxing, Was really fun ! Am a bit sore but all good ;)
- 0 [ 83 Points]

Aug 28: Ate pretty well but was a bit lazy and did nothing so -1

- 1 [ 82 Points]

WEEK 4 WEIGH IN: 13 4ish

Aug 29: Ate a bit of junk but did cardio. Will do weights tomorrow.

- 1 [ 81 Points]

Aug 30: Did fairly intense bi / tri session. Ate well + went on a 10+ mile walk in the pooring rain. Was interesting as the last time i went up there i was after i thought id failed a physics exam a year or two ago :P

- 0 [ 81 Points]

Aug 31: Did chest lats + went for another walk in the beautiful welsh summer (pooring rain :P). Not sure on my weight and stuff as i do it in the morning and i didnt realise it was the last day ! :S

This sounds like my kind of program! Really need something to keep me focused every single day.

GOAL: Weight loss
- Reduce body fat by 8 pounds.

WORKOUT SCHEDULE
Monday: Weights (AM); Erg intervals for 30 min (PM)
Tuesday: Erg steady state 1 hr (PM)
Wednesday: Weights (AM); Erg intervals for 30 min (PM)
Thursday: Erg steady state 1 hr (PM)
Friday: Weights (AM); Erg intervals for 30 min (PM)
Saturday: Erg steady state 1 hr
Sunday: Off

MEAL SCHEDULE
Five meals per day, one cheat meal per week allowed but keep it reasonable.
Each meal must contain a protein.

STARTING STATS
WEIGHT: 236.0 lbs
BODY FAT: 26.5%
(below measurements on 8/8)
Chest: 41 5/16th
Waist: 41 4/16th
Hips: 40 14/16th
Arms: 14 12/16th
Forearms: 12 7/16th
Calves: 15 10/16th
Thighs: 25 3/16th

END STATS
WEIGHT: 228.3 lbs (-7.7 lbs)
BODY FAT: 25.2%
Chest: 41
Waist: 39 12/16th (-1.5")
Hips: 40 7/16th
Arms: 14 10/16th
Forearms: 12 5/16th
Calves: 15 12/16th
Thighs: 25 4/16th

Aug 1: Did 3 hours of yard work in lieu of weights. Now my legs and back can feel it, but I have a nice bed for some shrubs now. Also had my cheat meal for the week.
Aug 2: 1 hr on the erg with 13.5 km, felt good, I feel I can go so much faster though. Finished watching Primer while I was rowing, which is an exceptionally good, confusing and deep film.
Aug 3: -1 99 Erg test today, reached a PPO of 433 watts (1:33.1 split) which is about 10% better than last month. Went out to eat at a new restaurant for dinner, ended up eating too much. I'm starting a new workout schedule tomorrow so have updated the schedule above to reflect that.
Aug 4: 1 hr on the erg, 15,049m a personal best! Ate properly.
Aug 5: Brief back workout and a erg test. Ate properly. Discovered that chipotle is delicious on chicken breast.
Aug 6: -1 98 Did a steady state workout on the erg. Missed a meal when I got stuck at work.
Aug 7: -1 97 Biceps and intervals on the erg. Had an unscheduled cheat meat when I was out.
Aug 8: Arms are sore today, especially my right bicep. Did an hour on the erg, rather slow though. Ate properly.
Aug 9: -1 96 Arms still quite sore, fortunately no workout today as scheduled. I had company over and missed a meal.
Aug 10: -1 95 Skipped the workout, was feeling sore still.
Aug 11: Weights then intervals. Felt great!
Aug 12: Hour on the erg, moderate pace for 14.1km. Ate well.
Aug 13: -2 93 Had my cheat meal for the week, but had too many drinks, which lead to missing my workout too.
Aug 14: Just got my workout between work and the movies - District 9 is an exceptional movie. Ate properly.
Aug 15: -1 92 Gah, missed my workout when I took a four hour nap >_< Needed the sleep it seems. I'll move the schedule down and do steady state on Sunday.
Aug 16: Did an hour for 14.5k. Ate well. Looking forward to a clean week and hitting all my goals!
Aug 17: Went very fast during the intervals. also a chest workout. My weight is dropping still, might reach my month's goal by next week!
Aug 18: Nice and slow steady state, was definitely still worn from the workout yesterday. Ate well.
Aug 19: Great intervals, finished with the highest average watts ever. Ate well.
Aug 20: -2 90 Missed meals, had an unscheduled cheat meal. On the flip side did 14.5km in an hour on the erg, and it was easy. I was pulling 1:50 the last 12 minutes, which is amazing since the last time I did a 2k test my split was 1:45.7. I think next time I do an hour I'll go for a personal best. Maybe 15.5km, we'll see. Off workout on Friday, which is good because I'll have a late day at the office.
Aug 21: -1 89 40 minutes on the erg. Didn't keep up with my meals though.
Aug 22: -1 88/ Hour on the erg for 14.75KM. Again, didn't keep up with my meals.
Aug 23: Ate well due to tracking every meal and calorie. I'll keep doing that throughout the rest of the month because that is the only way I can be sure I'm eating properly. Did a triceps workout then about 10 minutes on the erg.
Aug 24: WOOHOO! Hit 8.3lbs lost so far this month! So have this last week to improve upon my goal and get ready for September. 1 hr on the erg, ate well.
Aug 25: Steady state for an hour, 14km. Ate well.
Aug 26: Legs workout followed by intervals. Ate well.
Aug 27: 36 minutes steady state, got interrupted. Probably a good thing though, my legs are still very sore from yesterday. Ate well.
Aug 28: Taking the day off workouts to recover. Had my cheat meal for the week.
Aug 29: -1 87 Extremely busy running around in circles, but not the workout kind - missed my workout. Kept my calorie count in check.
Aug 30: -2 85 Missed workout, didn't eat properly.
Aug 31: -1 84 Finally got a workout in! But didn't eat well. Definitely going to do better than 84 next month...

In the 100 challenge this month, to win it. All 100 all month!!
Goals:
1. Lose 10 lbs, 1% BF
Currently: 222 lbs, 33% BF
2. Will log food and exercise daily
3. Diet- Clean, heavy protein, 300 calories 4-5 times per day.
4. Log food in LiveStrong
5. Weights according to schedule, 4 workout days/week. 1- Legs, 2- Chest (pushing), 3- Back (Pulling), 4- 2 Minutes, super slow, to exhaustion based on BBS.
6. Cardio 4-5 times/week, HIIT




August 1: 100. Good diet, great workout on chest. Only did a mile on the treadmill, HIIT at 6mph.
August 2: 100. No workout scheduled (work), good diet.

GOAL:

Maintain and 'hopefully' minor bulk.

STARTING STATS:

Biceps 12
Calves 13.5
Chest 37.25
Forearms 11
Hips. 37.25
Thigh 22
Waist 34 (at naval)
Wt 153
Ht 5' 10"
B.F. b/t 16% - 18%


WORKOUT SCHEDULE:

Mon - Chest and Back
Tues - Cardio & weekly weigh-in
Wed - Arms and Shoulders
Thurs - Cardio
Fri - Legs
Sat - Cardio
Sun - off

Note: Resistance schedule to be consistent MWF. Cardio / martial arts TThSat. Given a lower back injury recovery, I'm shifting to more of a maintaining schedule for August (possibly some minor bulk). The weight levels for bulking significantly isn't going to happen with the lower back screwed up - will have to postpone until Sept or Oct.

DIET:

4 meals per day with 1 cheat per week permitted. Will increase to 5 meals per day next month when program (hopefully) shifts up a notch.

Note: Monday, August 3rd is a holiday so no workout planned.

Monday, August 3rd - Well, no workouts were scheduled until Tuesday (tomorrow) but I missed updating so -1 per day missed.
- 3 points (97 points)

Tuesday, August 4th - Cardio done and diet on track. OMG I can't wait to get back to the gym tomorrow!
WEIGHT - 153 lbs
- 0 points (97 points)

Wednesday, August 5th - Arms & Shoulders done and diet on track. Workout weight levels were back a few notches given the back injury but all felt good in the world again. Going to do a morning HIIT circuit routine and evening martial arts tomorrow. Onwards!!!!
- 0 points (97 points)

Thursday, August 6th - Did the morning HIIT circuit I ran across online (kenpo combos, pushups, steps, crunches, plyo jumps.... wash, rinse, repeat - what a killer in the morning!) and martial arts in the evening. Still feeling it from yesterday's weight routines too. Good boy! Diet on track.
- 0 points (97 points)

Friday, August 7th - Leg workout done and diet on track. Great to be back at it!! Stability is here for the next few months (and onwards I hope) so I should be able to string together a few months and see some decent results. :)
- 0 points (97 points)

Saturday, August 8th - Martial arts in the a.m. and a monster walk in the afternoon. Diet was solid.
- 0 points (97 points)

Sunday, August 9th - No workout scheduled. Diet on track. Looking forward to Monday's trip to the gym!!
- 0 points (97 points)

Monday, August 10th - Chest & Back workout done and diet on track but missed updating.
- 1 point (96 points)

Tuesday, August 11th - Did some monster walking around with guests from out of town so I'm calling that the cardio for the day. Diet was solid.
WEIGHT - 155 lbs
- 0 points (96 points)

Wednesday, August 12th - Arms & Shoulders workout done and diet on target. Had some "fun" and I've added chins and pullups to the begining of each workout (MWF). Was able to squeeze out 2 sets of 5 chins from a dead hang but the pullups were another story - lol (well, at least I got 2 sets of 2 :) ). Glad I'm adding these 'cause there's obviously work to be done and the compound muscle effort is worth the time. It'd be nice to get to a point where I can do 2 sets of 10 on each. I'll try to add one more rep per week.
- 0 points (96 points)

Thursday, August 13th - Lots of walking during the day and did HIIT stationary bike hill routine 24 mins. Threw in some pushups ta boot.
- 0 points (96 points)

Friday, August 14th - Legs workout done but felt totally out of energy. Maybe it was the yucky humid weather - ugh. Diet was only "ok"
- 1 points (95 points)

Saturday, August 15th - Forgot to update (well I wasn't near a computer) and missed cardio. But on the plus side I went away for the weekend, the weather was great and I spent the day at the beach and by the pool. Ahhh......
- 2 points (93 points)

Sunday, August 16th - No workout scheduled and diet was solid. More time by the beach and the pool. Ahhh...... x 2. Back to the gym tomorrow and the dojo later in the week.
- 0 points (93 points)

Monday, August 17th - Chest & Back workout done and diet on track. Chinups 3x5, pullups 3x2 (both narrow-grip) - going to stick with these numbers for the week (MWF) and 'try' and add one rep per week thereafter.
- 0 points (93 points)

Tuesday, August 18th - Morning walk for 45 min and then multiple walks (20 - 30 min each) throughout the day. Diet strong.
WEIGHT - 156 lbs (several remeasures and corrected to 156 from earlier entry)
- 0 points (93 points)

Wednesday, August 19th - Arms & Shoulders workout done and diet on track. Going to the dojo tomorrow - finally.
- 0 points (93 points)

Thursday, August 20th - Morning walk 45 minutes, martial arts in the p.m., and diet on track.
- 0 points (93 points)

Friday, August 21st - Missed Leg workout - back was nagging and ended up at physio. Diet on track.
- 1 point (92 points)

Saturday, August 22nd - Missed cardio, diet on track. Back not doing that great - probably the dojo session on Thursday (crud). Will pick up the cardio session tomorrow.
- 1 point (91 points)

Sunday, August 23rd - 1.5 hr morning walk at a good pace and diet good until I had to go to a kids birthday party and had lots of cake (I'll call that a cheat ;) ). The walk wasn't much of a strain (though it was at a brisk pace) so I'll up it a bit to a mixed walk/jog next time.
- 0 points (91 points)

Monday, August 24th - Chest & Back done and diet solid.
- 0 points (91 points)

Tuesday, August 25th - 45 min walk done. Diet solid.
WEIGHT - 156 lbs
- 0 points (91 points)

Wednesday, August 26th - A killer Arms & Shoulders workout. Was straining like hell to finish the sets off and still a bit tender in the pecs from Monday's Chest & Back. Diet was close to solid but not close enough. Looking forward to getting the weight up enough so I can cut to get a look a what's been accomplished. Still doing physio for the back. The weight training still seems safe for the back given the weight levels and exercise choices. Heavy enough for progress but not so heavy as to strain the back.
- 1 point (90 points)

Thursday, August 27th - 1 hr walk done but feeling a bit sick. Diet wasn't great.
- 1 point (89 points)

Friday, August 28th - Legs workout done and diet solid. Still feeling a bit sick. Sadly the martial arts is going to have to wait a bit while the back is screwed up / recovering. Weights (carefully done) wil be ok but diving around ain't. Ah well.
- 1 point (89 points)

Saturday, August 29th - Cardio missed. Diet on track.
- 1 point (88 points)

Sunday, August 30th - 1 hr walk. Diet on track.
- 0 points (88 points)

Monday, August 31st - LAST DAY! - Well the last workout was done - Chest & Back - but "ugh" it felt like work today. No idea why, but hey it got done. Sadly, the work day was manic and diet suffered and I missed a meal.
- 1 point (87 points)

WRAP UP:

Finishing Stats:

Biceps 12.5 (1/2 inch increase)
Calves 13.5
Chest 38 (3/4 inch increase)
Forearms 11
Hips. 37.25
Thigh 22
Waist 34 (at naval)
Wt 156 (3 pound increase)
Ht 5' 10"
B.F. b/t 16% - 18%

Not a bad month all things considered. A nagging back injury meant that weight levels weren't "too" aggressive but progress was made anyway. Biceps up and Chest up and 3 more pounds - all other things steady. All round a step in the right direction :) . Here's hoping the trend continues in the September Challenge! - the big goal, to crest 160 lbs (in the right way - lol).

GOAL: Weight loss. Keep my workout schedule and not cheat on my diet.

COMMENT: I want to drop at least 10 pounds. I know I shouldn't drop more then 2 a week, but I have more then enough to lose and 10 would be a drop in the bucket.


WORKOUT SCHEDULE
Monday: strength training
Tuesday: Cardio
Wednesday: strength training
Thursday: Cardio
Friday: strength training
Saturday: Cardio on Saturday or Sunday
Sunday: Cardio on Saturday or Sunday


MEAL SCHEDULE: 4 Meals a day min. One cheat meal per week if not zero.



STARTING STATS
WEIGHT: 327 pounds
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

1st: 99: -1 missed a meal
2nd: 98: -1 missed my Sat or Sun workout
3rd: 97: -1 missed my workout 4 (4 hours of overtime at work)
6th: 95: -2 for missing days
7th: 94: -1 Missed a meal
8th: 94
9th: 94

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

GOAL

Lean up a bit (shrink waist size, don't care about other measurements, increase them if possible)

WORKOUT SCHEDULE

- ABABAB two week workout full body routine. Mon, Wed, Fri, Sun, Tues, Thurs (repeat)
- HIIT cardio 2x a week (Tues/Thurs or Mon/Wed depending on the week)

MEAL SCHEDULE

- 6 meals per day Mon - Fri, 5 Sat and Sun
- 1 cheat meal per week max. I've been cheating too much lately.

STARTING STATS (will be updated. at the beach until Aug 2)

WEIGHT: 170lbs
BODY FAT: 10-12%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

FINAL STATS

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

Daily Log

Aug 1:

Aug 2:

Aug 3:

Aug 4:

Aug 5:

Aug 6:

Aug 7:

WEEK 1 WEIGH IN:

Aug 8:

Aug 9:

Aug 10:

Aug 11:

Aug 12:

Aug 13:

Aug 14:

WEEK 2 WEIGH IN:

Aug 15:

Aug 16:

Aug 17:

Aug 18:

Aug 19:

Aug 20:

Aug 21:

WEEK 3 WEIGH IN:

Aug 22:

Aug 23:

Aug 24:

Aug 25:

Aug 26:

Aug 27:

Aug 28:

WEEK 4 WEIGH IN:

Aug 29:

Aug 30:

Aug 31:

I'm in.

GOAL: Cutting
Objective: 203 lbs on August 31st. First day of grad school for me too.

WORKOUT SCHEDULE
Monday: Full body workout. 4 sets x 5 reps
Tuesday: 20 min interval running on treadmilll
Wednesday: Full body workout. 4 sets x 8 reps
Thursday: 20 min interval running on treadmilll
Friday: Full body workout. 3 sets x 15 reps
Saturday Off
Sunday: 20 min interval running on treadmilll


DIET
Low carb diet. Saturdays are free. This may change to a single meal or every other Saturday.


August 1: All meals clean, no workout.

August 2: -1 point for not posting.

August 3: Did my workout on the 2nd and forgot to report. I'd rather it be that way than the other so I'm not complaining. My grandfather has been nagging me to go fishing with him so I did....for 7 hours. I had no idea how into this thing he was. Anyway, we get out away from everything and miss my workout. Thanks, grandpa! -2 for bad food choice and skipped workout. 97 points.

August 4: Ran my sprints and was spot on for the diet. Feeling much better that things went to plan. 97 points!

August 5: Another great day. Diet was right on. I was feeling a bit lethargic for a couple of days so I started to eat a bit more. It helped so much and the scale has dipped in my favor. I'm 210.5 lbs, feel great and I'm looking leaner. For weight training, last night I started doing dips (it's going to be a challenge to get the form right) and put in upright rows as a shoulder exercise. I'm sore for the first time in weeks. I love it. Time to go run!

August 6: Had the fastest run I have ever had. 3 miles in 26:12. I know it's not that impressive but I'm 6'4" and 210 lbs. That's a lot of weight to move. Came back and didn't have much to cook so I ate less than stellar. -1 point for my cheat meal. 96 points but I'm really getting the hang of this 100 challenge.

August 7: I went in to the gym not really feeling it. I didn't want to do the exercises I've literally been doing for months now. So I did as many body weight exercises as I could to replace my normal ones. I did pushups, inverted rows, a plyometric jump on a bench, and dips. On top of this a shoulder press, and EZ bar curls. It was great. It was quick. It was hard! Glad I did. Afterwards a big meal. It was wonderful. Really happy the weekend is here.

August 8: Been sick. Fighting a sinus infection. Didn't post. Slept all day. -1 for not posting.

August 9: Still sick but better. Didn't run. -1. 94 points.

August 10: Feeling somewhat better but still have low energy. Did my workout and even went heavier than I have been on my deadlifts. Nice. 94 points

August 11: Yesterday was a little strange. My gym partner wanted to go swimming and we did and it kicked my ass. We swam a 1/4 mile and it was terribly difficult. It might be something that I do in the future. I feel like I beat myself up enough to make up for the run. 94 points.

August 12: Had a pretty good workout. Wasn't able to do my dips because of a shoulder problem. OK though.

August 13: A friend of mine is joining the navy and has to run 1.5 miles in 13:30. So I thought I would run this tonight and see what I could do. I didn't do bad. 12:00. I'm a big guy so running sucks for me but that puts me at a 8 minute mile. I'd love to take a minute off that. We'll see. My weight is down to 209. That's 4 pounds. I may not reach my goal of 203 but landing somewhere below 213 will be nice. It's not going to fly off like the first 20 lbs did but I'm happy with my progress.

August 14: Missed update -1 point

August 15: Off from training. Off from diet. Felt good to rest my shoulders. Half way!

August 16: Had another swim and did well with it. It's getting a lot easier and I think it's something I might keep up. I've decided to run a 5K in October so that's going to be something I need to tailor my training to. After eating a little dirty on Saturday (planned), my weight is at about 210. I'm hoping I can really hone in on the diet and get to 205 or so by the end. We'll see.

August 17: Everything good.

August 18: Swam and ran today. Busy busy.

August 19: HAD AN AWESOME WORKOUT. Had to caps it. 94 points, 208 lbs this morning. Only 5 lbs to go. Let's do this. Time to eat.

August 20: I can't believe that we're 2/3 through the month and I'm still posting and progressing. It's great. Ran 15 minutes of intervals and then went for a 1/4 mile swim. Down to 206. 3 pounds to go!

August 21: Did my workout, ate well. 207 lbs today. I think I need to drink more water so I'm going to get on that.

August 22: Moved into my new place. No training, but it was planned.

August 23: Had an unscheduled cheat meal, but ran. -1 point 92 points.

August 24: Pretty good day. Felt strong. Ate well. Lifted in a new gym but got it done. 92 points.

August 25: Clean day of eating. Ran 2 miles outside (a lot harder than inside) and then some basketball to finish up. 92 points. Let's see if we can finish this in the 90s

August 26: missed the update -1 point

August 27: did well today. 91 points

August 28: good again. almost there! 91 points.

August 29: day off. still got my A- 91 points

August 30: Didn't update but did my workout. 90 points.

August 31: Worked it and finished. I'm at about 207 today. That's 4 lbs heavier than I wanted to be but I lost 6 lbs this month. My goal was probably a bit too much but I'm glad I finished a 100 challenge. I forgot to sign up for september though. :( I can still do it without posting though, right?

First time poster. I have been reading forums on and off for several years.

Goals: Lose 5lb of Fat

Meals: 5 a day. (1 cheat meal per week).
Will try to eliminate sugar and processed carbs as much as possible.

Exercize: M-W-F (strength training)
Tu-Th-Sat-Sun (cardio 40 minutes)

Aug 1: Had a good day. 5 meals. 45 min Cardio. Tried to go higher intensity than usual.(100pts)

Aug 2: 5 meals, 40 min cardio. (100 pts)

Aug 3: Morning Upper Body Strength training. It was hard getting the 5 meals in. I did not want to
loose a point so had to eat nuts as my last meal a bit late at night. I am going to try to eat my last meal by 8pm atleast. (100 pts)

Aug 4: -1 points. Forgot to post. Did 40 min on elliptical. Diet is my weakness. So far doing really good. I have eliminated all processed carbs. eating very health with fruits, salads, fish, shrimp and chicken. (99 pts)

Aug 5: Good lower body workout. Good Meals. (99 pts)

Aug 6: 50 min walk (3.5 miles). 5 meals (99pts)

Aug 7: Good Upper Body workout this morning. Meals were good (99pts)

Aug 8: 50 min walk AM. (99 pts)

Aug 9: Had to fight hard to avoid temptation today, especially to stay away from rice. Won the fight. Had good meals with fruits, salad nuts chicken and fish. 50 min walk PM (99 pts)

Aug 10: Good lower body workout. 100 lunges and 60 squats in addition to a few other machines.Diet was good except for eating out thai for my daughters b'day. I normally tend to stuff myself, but this time ate limited quantity. Will count this a my cheat meal per week. I havent had any so far. (99 pts)

Aug 11: 20 min treadmill, 20 min elliptical AM. Diet Good. Had to eat dinner pretty late (99pts)

Aug 12: Upper body workout. Tried higher weights today. Tried assisted Chinups for the first time. I need to keep pushing myself. (99pts)

Aug 13: Did 50 min walk outside. Diet was very bad ate brownies and white rice -1 (98 pts)

Aug 14: feeling down today. I did not even attempt to go to gym for my lower body workout -1 already. meals ok (97 pts)

Aug 15: I need to get out and exercise, Still feeling down. ate sweets (-1). Exercized for 30 min, 2 mile walk. (96 pts)

Aug 16: Meals were good. Did not exercise. (-1) (95 pts)

Aug 17: Had junk food. (-1). Did lower body workout (94 pts)

Aug 18: Walked 40 mins Am. Did good on meals. (94 pts)

Aug 19: Did upper body workout. Could have done better. Gained a pound since beginning.

Goal: Get cut.

How: Being ripped/strong/relaxed/happy/a partier/a doer/a converter of nutrients into energy.

No numbers for this challenge. I don't really care about the change. I just want not to lose points!

Aug 1: -0. So happy. I was very good today!
Aug 2: -0. For all intents and purposes, I was good today. I need to get more cardio in, but if I look at today in comparison with the rest of my life, I think I was good.
Aug 3: -0.
Aug 4: -0.
Aug 5: -0.
Aug 6: -0. Stay focused and stay strong!

GOAL: Cutting


WORKOUT SCHEDULE
4 times a week weights.
Cardio for at least 3

MEAL SCHEDULE
No more than 3000 cal per day.
This should cut 2 lbs per week.


STARTING STATS
WAIST: 42"


END STATS
WAIST:


DAILY LOG

Daily Log

Aug 1: Day off rest, Diet of -1

Aug 2: Chest, back, cardio. Diet good

Aug 3: No workout -1, Diet good

Aug 4: Workout, cardio, Diet good

Aug 5: No workout or cardio, diet -1

Aug 6: Legs, cardio diet -1

Aug 7: chest back, cardio, diet -1

Aug 8: vacation diet -1

Aug 9:vacation diet -1

Aug 10: no workout or cardio -1 diet ok

Aug 11: workout/cardio/diet good

Aug 12: workout/cardio/diet good

Aug 13: workout/cardio/diet good

Aug 14: no workout, diet off -2

Aug 15: no workout, diet off -1

Aug 16: workout, cardio, diet good

Aug 17: workout cardio, diet good

Aug 18: workout cardio, diet good

Aug 19: no workout, diet good

Aug 20: no workout, cardio, diet fair. vacation day. not sure.

Aug 21: workout/cardio diet off -1

Aug 22: no workout. kayaking. diet good

Aug 23: workout cardio, diet good

Aug 24: workout cardio diet good

Aug 25: no workout or cardio. diet good

Aug 26: worout, cardio, diet

Aug 27:

Aug 28:

Aug 29:

Aug 30:

Aug 31:

Current Score: 98

Primary Goal: Get into a routine/habit of working out.
Secondary Goal: Cut 8 lbs of fat

Rules:
* No Starbucks Frappachino's (I think I'm addicted.) Only ice tea's allowed.
* No Junk Food
* Cardio 5x a week
* Abs 3x a Week
* 1 Gallon of Water Daily
* ~210g of Protein Daily
* 5-6 meals per day

STARTING STATS

WEIGHT: 205 lb
BODY FAT: 30+

FINAL STATS

WEIGHT:
BODY FAT:

Daily Log

Aug 1:
----------------
Cals 1,837
Fat 78g
Cholest 80mg
Sodium 3,984mg
Carbs 224g
Sugars 80g
Fiber 16g
Protein 61g

WHAT DID I EAT & DO?
* Milk + Kellogg's Raisin Bran (7:30am)
* Went to our land in SF and cut overgrown grass. (8am - 3 hrs - i considered that a full workout)
* 1 Roti + some fried tin mutton (11:00am 2 spoons ~ total 300cal)
* Fried Rice (3pm)
* Carl's Jr Oreo Cookie Milkshake (wish I hadn't... dammit) (4:00pm)
* 1/2 BJs Cajun Chicken Pasta (9:30pm)

Since I had the milk shake, I'll take a point off... but I did get a good workout cutting the crazy grass: 100-1=99

Aug 2:
-------
Cals 1,595
Fat 40g
Cholest 233mg
Sodium 3,594mg
Carbs 169g
Sugars 18g
Fiber 12g
Protein 107g

WHAT DID I EAT & DO?
* BJ's Spicy Cajun Chicken Pasta
* Gourmet Dining Fried Rice Chicken
* Otter Pops
* 3 pieces of BBQ Lamb Chops ... cut out most of the fat

No workout today so -1

99 - 0 - 1 = 98

Aug 3:
Aug 4:
Aug 5:
Aug 6:
Aug 7:

WEEK 1 WEIGH IN:

Aug 8:
Aug 9:
Aug 10:
Aug 11:
Aug 12:
Aug 13:
Aug 14:

WEEK 2 WEIGH IN:

Aug 15:
Aug 16:
Aug 17:
Aug 18:
Aug 19:
Aug 20:
Aug 21:

WEEK 3 WEIGH IN:

Aug 22:
Aug 23:
Aug 24:
Aug 25:
Aug 26:
Aug 27:
Aug 28:

WEEK 4 WEIGH IN:

Aug 29:
Aug 30:
Aug 31:

Tired of looking and feeling bad; so I'm in.
My goal is just to change my eating habits and start going to the gym again. Going out of town the first two days.

8/1
8/2
8/3
8/4

FINAL SCORE: 76

GOAL: Cut

COMMENT: I'd like to reduce by body fat 3% from 21% to 18% by the end of the month.

WORKOUT SCHEDULE:
MON: HIIT, Pushup workout (am,fasted).
TUE: Weights, HIIT (am). Swim (pm).
WED: HIIT, Pushup workout (am,fasted)
THU: Weights, HIIT (am). Swim (pm).
FRI: HIIT, Pushup workout (am,fasted).
SAT: Weights, HIIT (am).
SUN: Meditate (45 minutes).

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

STARTING STATS
WEIGHT: 190 pounds
BODY FAT: 21.0%

AUGUST DAILY UPDATES
1. SAT. Completed weights and HIIT. Missed one meal (-1). Drank one too many drinks last night (-1). Score = 98.
2. SUN. Meditated. Ate appropriate meals. Score = 98.
3. MON. HIIT, pushups, ate appropriate meals. Score = 98.
4. TUE: Weights, HIIT, Swim, ate meals. Score = 98.
5. WED: HIIT, pushups, ate appropriate meals. Score = 98.
6. THU: Weights, HIIT, Swim, ate meals. Score = 98.
7. FRI: HIIT, pushups, ate appropriate meals. Score = 98.
8. SAT: Weights, HIIT, ate meals, planned cheat. Score = 98.
9. SUN: Meditated, missed breakfast (-1), unplanned cheat (-1). Score = 96.
10. MON. HIIT, pushups, ate appropriate meals. Did workout in the evening (-1). Score = 95.
11. TUE. Weights, skipped HIIT (-1), Swam, ate meals. Score = 94.
12. WED. Missed HIIT, & pushups (-2). Unplanned cheat (-1). Score = 91.
13. THU. Lifted, skipped HIIT (-1), Skipped swim (-1), unplanned cheat (-1). Score = 88.
14. FRI: HIIT, Pushup workout, not am fasted (-1), ate appropriate meals. Score = 87.
15. SAT: Missed post (-1). Lifted, skipped HIIT (-1), ate meals, planned cheat. Score = 85.
16. SUN: Skipped meditation (-1), cheat meal (-1). Score = 83.
17. MON: HIIT, Pushups, No am fasted (-1), ate meals. Score = 82.
18. TUE: Weights, HIIT, Swam, ate meals. Score = 82.
19. WED: HIIT, pushups, no am/fasted (-1), unplanned cheat (-1). Score = 80.
20. THU: Weights, HIIT, Swim, ate meals. Score = 80.
21. FRI: HIIT + pushups (am fasted), ate meals. Score = 80.
22. SAT: Weights, HIIT, ate meals, planned cheat. Score = 80.
23. SUN: Meditated, ate meals. Score = 80.
24. MON: HIIT, Pushups, Ate Meals. [80]
25. TUE: Weights, no HIIT (-1), Swam, ate meals. [79]
26. WED: HIIT, Pushups, Ate Meals. [79]
27. THU: Weights, missed HIIT (-1). Swam. [78]
28. FRI: HIIT, pushups, no am/fasted (-1), ate meals. [77].
29. SAT: Weights, HIIT, ate meals, planned cheat. [77].
30. SUN: Meditated, ate meals. [77].
31. MON: no HIIT (-1), Pushups, Ate Meals. [76]

END STATS
WEIGHT: 185 lbs. 5 lbs loss.
BODY FAT: 19.0%. 2% body fat loss.

RETROSPECTIVE
This was my first challenge. I'm pleased with the results of this challenge. I was bleeding points here and there. I think the root of the issue is not getting to bed early enough to wake up in the morning to do the morning sessions. I'll have to watch this closely in the next challenge. Like an afterschool special, this challenge has taught me that each and every day is important. Every point counts. There's no quick shortcut to the benefits of longterm effort.

GOAL: cutting


COMMENT:

WORKOUT SCHEDULE
Monday: Weights
Tuesday: Commute by bicycle or HIIT cardio (elliptical)
Wednesday: Weights
Thursday: Commute by bicycle or HIIT cardio (elliptical)
Friday: Weights
Saturday: Long bicycle ride or LISS cardio (elliptical)
Sunday: rest (Sat ride/cardio may be done Sunday if weather or other dictates)

MEAL SCHEDULE 6+ meals / day, approx 2000-2300 cal (except "long-ride" day) no fast food or "garbage"
note: 20th anniversary is Aug 12, so diet will be relaxed during a special meal.

STARTING STATS
WEIGHT: 181
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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


DAILY LOG

Aug 1: Diet was right on (2,011kCal/204C/51F/178P). Bike ride tomorrow due to family obligations. [100 points]
Aug 2: 50 mile bike ride, diet good (2439kCal/285C/71F/167P) [100 points]
Aug 3: Workout done, diet good (2352kCal/304C/55F/171P) [100 points]
Aug 4: Bike commute (24 miles), diet good (2082kCal/241C/45F/182P) [100 points]
Aug 5:Workout done, diet good until dinner (2505kCal/298C/76F/161P, ate out, had a few corn chips and salsa, plus a jalapeno popper (-1)) [99 points]
Aug 6: Bike commute (24 miles), diet good (1958kCal/228C/57F/161P) [99 points]
Aug 7: Good workout, but poker night was not good diet-wise (-1) [98 points]
Aug 8: Bike ride will be tomorrow. Diet only so-so, did not track (-1) [97 points]
Aug 9: 30 mile bike ride, diet so-so (2272kCal/373C/59F/121P), but had a 1/2c ice cream treat (-1) [96 points]. Must... stop... hemorraging... points...
Aug 10: Workout done, diet good, if a little low in protein (1932kCal/270C/39F/138P) [97 points]
Aug 11: Bike commute (24 miles), diet good (1797kCal/258C/27F/131P) [97 points]
Aug 12: Workout completed, went out to dinner for anniversary (planned), wasn't TOO bad [97 points]
Aug 13: Bike commute (24 miles), diet OK but attended a beer tasting bday party and drank about 20oz (-1) [96 points]
Aug 14: Workout completed, unplanned dinner out (tex mex, -1) [95 points]
Aug 15: Diet not tracked (-1), had a beer after golfing (-1), hurt knee on an uneven spot on the ground [93 points]
Aug 16: No bike ride due to hurt knee (-1) [92 points]
Aug 17: Good workout, diet excellent (2007kCal/219C/39F/196P) [92 points]
Aug 18: HIIT cardio, diet good (1921kCal/244C/38F/142P) [92 points]
Aug 19: Good workout, diet OK (2318kCal/335C/47F/156P), had a huge oatmeal cookie (-1) [91 points]
Aug 20: Bike commute 24 miles, diet good (1802kCal/213C/58F/114P) [91 points]
Aug 21: (kCal/C/F/P)
Aug 22:
Aug 23:
Aug 24:
Aug 25:
Aug 26:
Aug 27:
Aug 28:
Aug 29:
Aug 30:
Aug 31:

Goal: 1. 215lbs
2. Drop 3% bodyfat

Rules:
No Sugared Soda
Walk/Workout 1 hour daily
3 Clean Meals Daily
1 other reasonably clean meal daily with my wife
Eat breakfast before work M-F with my wife
Obey WW
Go to Sunday Mass
STARTING STATS

WEIGHT: 232lbs
BODY FAT: 25.52% 3 point caliper (24/48/19) 31.1% scale
WAIST:39.5"

CURRENT/FINAL STATS

WEIGHT: 232
BODY FAT: 25.52% 3 point caliper (24/48/19) 31.1% scale
WAIST: 39.5"
POINTS LEFT:98

Daily Log
Aug 1: No Sugared Soda (Check), Walk/Workout 1 hour daily (Check), 3 Clean Meals Daily (docking myself a point for gorging on a turkey sub for third meal. No cheese or mayo, but I didn't need 15" of bread!) 1 other reasonably clean meal daily with my wife, Eat breakfast before work M-Sat with my wife (she's out of town, but I ate breakfast at the table with the pooches, so it counts to me!) Obey WW (check)
Points -1=99
Aug 2: No Sugared Soda, Exercise 1++hour, 3 Clean Meals, Ate reasonable dinner with my wife, Obeyed WW, Missed Mass...currently watching for lightning bolts from above...and I have to go to confession now.(-1 point)
Points -1=98
Aug 3:
Aug 4:
Aug 5:
WEEK 1 WEIGH IN:
Aug 6:
Aug 7:
Aug 8:
Aug 9:
Aug 10:
Aug 11:
Aug 12:
WEEK 2 WEIGH IN:
Aug 13:
Aug 14:
Aug 15:
Aug 16:
Aug 17:
Aug 18:
Aug 19:
WEEK 3 WEIGH IN:
Aug 20:
Aug 21:
Aug 22:
Aug 23:
Aug 24:
Aug 25:
Aug 26:
WEEK 4 WEIGH IN:
Aug 27:
Aug 28:
Aug 29:
Aug 30:
Aug 31:

Well, I am going to try again.

School will be starting soon but the distractions in my life these past couple of years seem to be quieting. Maybe this time I will be successful.

So I have a food plan designed, vitamins minerals and supplements laid out & a workout routine.

I have been trying to do weights in the Am without much success but my work schedule would make it so much easier if I could succeed.

My other goal is to get enough sleep.

So here is my plan:

Weights M W Fri

Cardio Th & either Sat or Sun. If a 3rd day during the week, that is a bonus.

5 meals per day

8 glasses of water per day.

Get to bed by 11:00 PM during the week, 1:00 AM Friday & Saturday. Sleep between 8 & 9 hours.

One cheat meal a week.

Shop & do cooking for week by end of Sunday.



So to start

Aug 1 (Saturday):

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Vitamins, minerals & Supplements:

Water:

Cardio:

Bedtime:


August 2 (Sunday)

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Vitamins, minerals & Supplements:

Water:

Cardio:

Shopping:

Cooking for week:

Bedtime:

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

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