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

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

OCT 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]

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

OCT 4:

OCT 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: reduce BF% with 1%

COMMENT: get back into the cold season routine

WORKOUT SCHEDULE
3 HIT weights w.o./week + 3 cardio w.o/week

MEAL SCHEDULE
6 meals/day, one cheat meal per week.

STARTING STATS
WEIGHT: 88 kg
BODY FAT: 15%
ARMS: 36 cm
CALVES: 40.5 cm
CHEST: 101 cm
FOREARMS: 32 cm
HIPS: 101.5 cm
THIGHS: 61 cm
WAIST: 89 cm

DAILY LOG
week47
OCT 1: 10 min HIT wo - squat+pullover, bench press+bicep curl, crunch; 6 meals
-0 points [100 points]

OCT 2: 4 min tabata thruster; 6 meals (one cheat meal)
-0 points [100 points]

OCT 3: 10 min HIT wo - squat+pullover, bench press+bicep curl, crunch; 6 meals
-0 points [100 points]

OCT 4: 12 HIIT (30 sec intervals); 4 meals (one cheat meal)
-3 points [97 points]

OCT 5: rest; 6 meals; unscheduled snack
-1 points [96 points]

OCT 6: 12 min HIT wo - squat+pullover, bench press+bicep curlx2, crunch; 6 meals
-0 points [96 points]

OCT 7: 6 meals; no cardio
-1 points [95 points]

OCT 8: 12 min HIT wo - squat+pullover+(bench press+bicep curl)x2+crunch; 6 meals
-0 points [95 points]

OCT 9: 6 meals; tabata; missed update
-1 points [94 points]

OCT 10: 12 min HIT wo - squat+pullover, (bench press+bicep curl)x2, crunch; 5 meals
-1 points [93 points]

OCT 11: 12 HIIT (30 sec intervals); 6 meals
-0 points [93 points]

OCT 12: 12 min HIT wo - squat+pullover, (bench press+bicep curl)x2, crunch; 6 meals (one cheat meal)
-0 points [93 points]

OCT 13: 6 meals
-0 points [93 points]

OCT 14: 15 min HIT wo; 6 meals
-0 points [93 points]

OCT 15: 6 meals; no cardio
-1 points [92 points]

OCT 16: 15 min HIT wo; 6 meals
-0 points [92 points]

OCT 17: 5 meals; no cardio
-2 points [90 points]

OCT 18: 20 min HIT wo; 6 meals
-0 points [90 points]

OCT 19: 6 meals
-0 points [90 points]

OCT 20: 10 min HIT wo; 6 meals
-0 points [90 points]

OCT 21: 6 meals; no cardio
-1 points [89 points]

OCT 22: 5 meals
-1 points [88 points]

OCT 23: 5 meals
-1 points [87 points]

OCT 24: 15 min HIT wo; 5 meals
-1 points [86 points]

OCT 25: 5 meals
-1 points [85 points]

OCT 26: 5 meals
-1 points [84 points]

OCT 27: 15 min HIT wo; 6 meals
-0 points [84 points]

OCT 28: 6 meals; no cardio
-1 points [83 points]

OCT 29: 12 min HIT wo; 6 meals
-0 points [83 points]

OCT 30: 5 meals, no cardio, no update
-3 points [80 points]

OCT 31: 12 min HIT wo; 6 meals
-0 points [80 points]

END STATS
WEIGHT: 86 kg (-2)
BODY FAT: 13.6% (-1.4)
ARMS: 35.7 cm (-.3)
CALVES: 40 cm (-.5)
CHEST: 101 cm
FOREARMS: 32.5 cm (+.5)
HIPS: 100 cm (-1.5)
THIGHS: 60.5 cm (-.5)
WAIST: 87 cm (-2)

In again.

GOAL:

Bulking to crest 160 lbs and......
complete three 100 Challenges in a row!!

STARTING STATS / ENDING STATS (unflexed and no pump):

Biceps 12.5 / 12.5
Calves 13.75 / 13.75
Chest 38 / 39
Forearms 11 / 10.75
Hips 37.25 / 37.25
Thigh 22 / 22
Waist 34.5 / 35.75 (at naval)
Wt 157 / 158
Ht 5' 10"
B.F. b/t 16% - 18%

WORKOUT SCHEDULE: (modified as of Oct 5th)

Mon - Chest/Back and weekly weigh-in
Tues - Cardio
Wed - Arms & Shoulders
Thurs - Cardio
Fri - Legs
Sat/Sun - Off (cardio will be a bonus but not scheduled)

DIET:

5 meals per day with 1 cheat per week permitted.

Thursday, October 1st - Workout done and diet on track. New routine was a refreshing change but had to monkey around figuring out the weight amounts. Should be smoother next weeek.
- 0 points (100)

Friday, October 2nd - Workout done and diet on track. Still monkeying around with weight amounts with the new routine.
- 0 points (100)

Saturday, October 3rd - No workout day. Diet on track.
- 0 points (100)

Sunday, October 4th - No workout day. Diet on track. After some serious deliberation, I'm going to switch back to the 3-weight-days per week from the 4 per week I was considering. Work life isn't going to permit it and there's no sense to doing it half way (since I go to the gym during the day). I'm going to add some new exercises however to keep it new. Will do cardio on Tues and Thurs.
- 0 points (100)

Monday, October 5th - Much to my dismay my back injury has crept back today so I've decided to take a pass on working out today :( . Diet on track. Will stick with the cardio for tomorrow.
Weight: 157.5
- 1 point (99)

Tuesday, October 6th - Interval cardio on the stationary bike done and diet on track. Back getting better.
- 0 points (99)

Wednesday, October 7th - Arms & Shoulders workout done. Diet on track.
- 0 points (99)

Thursday, October 8th - Interval cardio on the stationary bike again - hills for 24 mins (may have to switch to stair climber or eliptical so its easier on my back) :( . Diet on track. Back is still feeling a bit tweaky so taking it careful. Hasn't been getting any worse though.... I think I'll take the first week of November off from weight training to let everything (especially Mr. Lowerback) get a rest. Speaking of "taking a break", this coming Monday (Oct 12th) will be a holiday so no workout is scheduled - maybe I'll mix up the workout order next week to compensate.....maybe not.
- 0 points (99)

Friday, October 9th - Solid Legs workout but diet was less than satisfactory. Ah well....
- 1 point (98)

Saturday, October 10th - No workout scheduled. Sadly, diet not fantastic. Not terrible, but not on track.
- 1 point (97)

Sunday, October 11th - No workout scheduled. Diet on track.
- 0 points (97)

Monday, October 12th (holiday) - No workout since its a holiday. Diet on track. Looking forward to getting back to the gym tomorrow - though a bit of a cold has settled in (didn't I just recover from another cold?). Ah well, we'll play it by ear. On the plus side, the weight is up.
Weight: 158.25
- 0 points (97)

Tuesday, October 13th - Cardio done and diet on track.
- 0 points (97)

Wednesday, October 14th - Feeling run down with a cold. No workout today. Diet on track. I hated missing the workout but I needed the break. Work is nuts as well and its going to be tough to fit in the cardio tomorrow. When it rains it pours.....
- 1 point (96)

Thursday, October 15th - Diet on track but I still feel out of it so no workout for today. I'm ticked-off that this week isn't goint to amount to much but c'est la vie. Perhaps I'll switch in an Arms & Shoulders session instead of Legs for tomorrow. Next week will be better.
- 1 point (95)

Friday, October 16th - As per yesterday's thinking I switched to an Arms & Shoulders session instead of Legs. Solid session and diet on track. Hoping to put in a solid week next week to make up for this dismal week past.
- 0 points (95)

Saturday, October 17th - No workout scheduled. Diet on track.
- 0 points (95)

Sunday, October 18th - No workout schedueld. Diet on track.
- 0 points (95)

Monday, October 19th - Solid Chest & Back session - realized that this is the only Chest/Back session I've done this month which isn't good news. Hopefully this week and next work out well and I get all weight and cardio sessions in. Missed a meal though.
Weight: 158
- 1 point (94)

Tuesday, October 20th - Cardio done and diet on track.
- 0 points (94)

Wednesday, October 21st - Arms & Shoulders workout done but missed a meal. Ate healthy though so no big deal.
- 1 point (93)

Thursday, Octber 22nd - This time the reverse. Missed the workout but ate on track. Also noticed I didn't put the weight on there back on Tuesday.
-2 points (91)

Friday, October 23rd - Hmmm.... same as yesterday. Diet on track but didn't work out. Got some quasi crappy news at work and it just wasn't in me to drag myself over to the gym. Probaby should have gone and I'll kick my own butt for it another time. Doesn't look like I'll finish over 90 points this month anymore. Have to get my crap together next week and finish strong!!
-1 point (90)

Saturday, October 24th - Diet on track. No workout scheduled.
- 0 points (90)

Sunday, October 25th - Diet on track. No workout scheduled.
- 0 points (90)

Monday, October 26th - Was running late at the beginning of the day, the kids were a "challenge", felt mentally out of it and seriously considered not going to the gym. Pep-talked myself as I parked the car to stop that weak-ass-crap-whining and go. So I did. Good boy! Solid Chest & Back and diet on track. My weight isn't going up as fast as I'd wanted but I suppose its going up overall (slowly but surely). A pound a month (considering this month and last) seems pretty weak but its going in the right direction. I'm feeling pretty solid but the midsection is getting 'a bit' doughy at the same time. I would love to cut for a month or two and get some definition but my original plan was to get over 160 before doing so. At a pound/month this is taking longer than I'd hoped (sigh). I'm not sure there is anything I can change diet or workout-wise so I'll just soldier onwards into November.
Weight: 158
- 0 points (90)

Tuesday, October 27th - Cardio done, diet on track, and no whining.
- 0 points (90)

Wednesday, October 28th - Arms & Shoulders done. Diet 'almost' on track.
- 1 point (89)

Thursday, October 29th - No workout and diet less than adequate. Bad.
- 2 points (87)

Friday, October 30th - Did cardio (usually Thursday's) instead of Legs workout. So, interval on bike done (I'm not deducting for the change). Diet on track.
- 0 points (87)

Saturday, October 31st - LAST DAY - No workout scheduled. Diet on track. Not a bad month. Weight up one pound (right direction but not much of a gain). Chest up an inch but the waist was up an inch as well. Ah well. Going to try and make sure the cardio always gets done next month. Onwards to November!

I'm in

GOAL: Cutting
COMMENT: I want to reduce my body weight to 125 pounds


WORKOUT SCHEDULE
Monday: Run/walk, 3 miles (aerobic, fasted) (AM); Max Strength workout
Tuesday: Boot camp
Wednesday: Run/walk, 3 miles (aerobic, fasted) (AM); Max Strength workout
Thursday: Boot camp
Friday: Run/walk, 3 miles (aerobic, fasted) (AM); Max Strength workout
Saturday: Cardio or MS workout, optional
Sunday: Rest


MEAL SCHEDULE
3-5 meals per day, paleo, one cheat meal per week.


STARTING STATS
WEIGHT: 130.6 pounds
BODY FAT: unknown
ARMS: 10.25"
CALVES: 13.0"
CHEST: 35.00"
FOREARMS: 8"
HIPS: 36.00"
THIGHS: 21.5"
WAIST: 27"


END STATS, my MyoTape broke, so my beginning and ending stats are with different tape measures
WEIGHT: 127.2
BODY FAT: unknown
ARMS: 10.25
CALVES: 13.00
CHEST: 35
FOREARMS: 8.00
HIPS: 35.75
THIGHS: 20.75
WAIST: 27.00


DAILY LOG

Oct 1, -0, 100 pts
Oct 2, spinning and Max Strength workout, diet on track, -0, 100 pts

Oct 3, active rest day, lots of yard work, diet on track, -0, 100 pts

Oct 4, run/walk for cardio, Max Strength workout, had weekly cheat meal :), -0, 100 pts

Oct 5, run/walk for cardio, Max Strength upper body workout, down .6lbs after last night's cheat meal (beer braised roast from the cover of this month's Cooking Light), diet on today,
-0, 100 pts

Oct 6, bootcamp, diet on, -0, 100 pts

Oct 7, MS workout and 45 minutes of walking; very thankful for this challenge. Otherwise, today would have been a complete blow off day in the fitness dept!, -0, 100 pts.

Oct 8, bootcamp, diet on track, -0, 100 pts

Oct 9, MS workout and spinning, dinner out with husband, definitely a cheat meal. Ate some starchy carbs for the first time in the challenge, so I expect the scale to be up in the morning. Have another dinner out on Monday, so I will have to be careful to keep it clean thru this second week. Happy to have two rest days coming!

Oct 10, rest day, worked at my daughter's school carnival for 9 hours. We are having record high temps and it was 95 degrees, phew. I brought some food, but still ended up hungry and lightheaded. I ate from the concession stand, the lesser of all evils, a hot dog. Since I'm doing a paleo diet for challenge, I lost one point for the bun, -1, 99 points.

Oct 11, another planned rest day, diet on track, -0, 99

Oct 12, MS lower body workout, cardio, had dinner out. Kept portions small and paleo but had a couple of Captn Morgans, so -1 for drinking outside of my weekly cheat meal, 98 points. My weight is up 2.4 lbs from a few days ago. I know water balance can be a factor, so I'm waiting out this weight gain before I change my diet. Hopefully will be back down by Wednesday.

Oct 13, boot camp today, I love it:) Ate a cookie this afternoon and then practically was falling asleep afterward, -1, 97 points

Oct 14, MS upper body workout today, 60 minutes walking, diet ok, -0, 97 points

Oct 19, got busy and found it too easy to stay off the wagon, missed 4 updates (-4), two workouts (-2), paleo has been a fail for me this weekend and I've included starches in my diet (-6), cumulative -12, 85 points

Oct 19, glad to be back on track, workout and cardio done, diet on, -0, 85 points

Oct 20, boot camp, diet was good, -0, 85 points

Oct 21, sick today, skipped workout, diet on, -1, 84

Oct 22, ugh, still under the weather today, skipped workout, diet on, -2, 82 points

Oct 23, feeling good again:), Crossfit workout, diet good, -0, 82 points

Oct 24, bonus weight workout, no formal cardio but lots of yard work and window washing, diet good, -0, 82 points

Oct 25, planned rest day, planned cheat meal, looking forward to the final week of this challenge, -0, 82 points

Oct 26, Crossfit workout, I have never seen so many people DL'ing at once :), made me happy, diet on track, -0, 82 points

Oct 27, some fasted walking for cardio today, diet on track, -0, 82 points

Oct 28, Crossfit workout, diet on, -0, 82 points

Oct 29, Crossfit workout, diet on, joined Nov challenge, -0, 82 points

Oct 30, much needed rest day, Crossfit is wiping me out, diet on, -0, 82 points

Oct 31, run/walk with my husband this morning, first in almost two weeks. Abs are super sore from practicing a scaled down knees to elbows:) Down 3.2 pounds for the month. Not as much as hoped, but it's progress. I'll take it!, -0, 82 points

I'm a total newbie in working out but I'm in. I'm starting my work out routine today and will update my stats by September 30th. I need to bulk at least 22 pounds.

GOAL: reduce BF%

WORKOUT SCHEDULE
4 weights workouts/week + 3 cardio workouts/week

MEAL SCHEDULE
6 meals/day

STARTING STATS
WEIGHT: 105,5 kg
BODY FAT: 25,5%

DAILY LOG
week47
OCT 1: weight workout + 4 meals (out of whey protein)
-1 points [99 points]
OCT 2: missed cardio as I was on a wedding the wohle day + 4 meals (out of whey protein)
-2 points [97 points]
OCT 3: had a good weight workout + 4 meals (out of whey protein)
but had a traditional german meal, 2 coffee and half a bottle moet & chandon
:drool:
-2 points [95 points]
OCT 4: did my cardio + 4 meals (out of whey protein)
-1 points [94 points]
OCT 5: did my back workout + 4 meals (out of whey protein)
-1 points [93 points]
OCT 6: did my leg workout + 4 meals (out of whey protein)
-1 points [92 points]
OCT 7: had my cardio workout today + 4 meals (out of whey protein)
-1 points [91 points]
OCT 8: did chest/shoulder/triceps workout today + 4 meals (out of whey protein) but had a latte macchiato and a Cantuccini
-2 points [89 points]
OCT 9: had a great back and biceps workout today + 4 meals (out of whey protein) but had a latte macchiato and a Cantuccini
-2 points [87 points]
OCT 10: did my cardio today + 4 meals (out of whey protein) but had a latte macchiato and a Cantuccini again, this has to stop!
-2 points [85 points]
OCT 11: did my cardio today + 4 meals (out of whey protein)
-1 points [84 points]
OCT 12: had my leg workout for the last time, the new trainings routine will start tomorrow + 4 meals (out of whey protein)
-1 points [83 points]
OCT 13: did cardio today, + 4 meals (out of whey protein)
-1 points [82 points]
OCT 14: startet the new routine with back + biceps, + 6 meals (got some whey in the gym)
-0 points [82 points]
OCT 15: had a chest and biceps training today, + 6 meals (got some whey in the gym)
-0 points [82 points]
OCT 16: did cardio training, + 4 meals (out of whey protein) but had a prosecco and some hors d'oeuvre
-2 points [80 points]
OCT 17: missed my training, + 4 meals (out of whey protein) but had some china food and a wine
-3 points [77 points]
OCT 18: did the leg training, + 6 meals (got some whey in the gym)
-0 points [77 points]
OCT 19: did back & biceps workout, + 4 meals (out of whey protein)
-1 points [76 points]
OCT 20: had a cardio day today, + 4 meals (out of whey protein)
-1 points [75 points]
OCT 21: did my chest workout, + 4 meals (out of whey protein), hat two glas of wine
-2 points [73 points]
OCT 22: missed my cardo + 6 meals. Got fresh Dymatize Whey today!
-1 points [72 points]
OCT 23: die my leg workyout + 2 planned meals. have been at zurich´s finest fish restaurant with friends and drank some bottles of cava :o
-2 points [70 points]
OCT 24: did the back & biceps workout + 6 meals.
-0 points [70 points]
OCT 25: did my cardio workout + 4 meals and an unplanned cheat meal
-1 points [69 points]
OCT 26: had the chest and triceps workout + 6 meals
-0 points [69 points]
OCT 27: had my leg day today + 6 meals
-0 points [69 points]
OCT 28: had a cardio workout + 6 meals
-0 points [69 points]
OCT 29: did the back and biceps workout + 6 meals
-0 points [69 points]
OCT 30: had a chest and tricpes workout + 6 meals
-0 points [69 points]
OCT 31: did cardio today + 6 meals
-0 points [69 points]

Hi alll; new member. I'm in.

Edit: I don't necessarily want to break down my entire nutrition and exercise routine in this post every day, so I will note down a few things about what I'm doing that should remain true throughout October. On a day to day basis, my minimum edit will be "Completed all" or "Failed: xxxxx" for each day. The general principles are:

NUTRITION: 5-6 meals per day, 1900-2000 cals per day. (about 500 below maintenance). Rough 45/35/20 macros split unless it needs changing, with the carbs and fat mainly being from good sources. One cheat meal per week, as long as it doesn't push that day's caloric intake over 2,400-2,500.

EXERCISE: Per week, either two lifting and four cardio days (two HIIT two LISS) or three lifting and three cardio days (one HIIT, one LISS, one either). At the start of the week I must decide which option to follow for the upcoming week, and stick to it.

DATA TRACKING: Only one statistic, to keep it simple: daily relative scale weight. I start at zero on September 30. If I weigh 0.1lb less the next day (1 Oct), my relative weight is -0.1lb. If at the end of the week I've lost a further pound on the scale, it's -1.1lb by then. (By Hallowe'en my goal is to see a relative scale weight of between -5 and -10 lbs.)

--------------------------------------------------------------------------
October 1st: Completed all. 100 points remaining. Relative scale weight -1.1 lbs. Trained cardio as planned. Meals as planned. Scale weight loss mostly water; includes real loss of probably about 0.25lb. :)
October 2nd: Completed all. 100 points remaining. Relative scale weight -1.6lbs. Ate to plan and had excellent workout, setting (another!) new deadlift PR in the process. Scale weight a bit misleading as I was a touch dehydrated upon waking.
October 3rd: Completed all. 100 points remaining. Relative scale weight -2.0lbs. This is my usual 'cheat day', but I may have a cheat meal tomorrow as I'm really not feeling the desire to today. Cardio went well. A bit concerned about the apparent fast pace of weight loss -- I don't want to catabolize muscle too much -- but we shall see how that goes at the end of this week.
October 4th: Completed all. 100 points remaining. Relative scale weight -1.6 lbs. Scale weight today more accurately reflects likely fat loss since Sep 30. Did not train, as this was my day off. Quasi-cheat meal; used whole eggs instead of whites - I know, living on the edge, right? Took weekly progress assessment.
October 5th: Completed all. 100 points remaining. Relative scale weight -0.6 lbs. Lifted weights as planned; set new bench press PB and had good heavy deadlifting workout. Cut my daily intake by about 150 cals as I'm not too happy with the recent jitter. Ate as planned.
October 6th: Completed all. 100 points remaining. Relative scale weight -1.8 lbs. Measured weight continues to fluctuate, though today it's because I weighed myself after cardio and shower. I expect to see higher weight on workout days as I won't have lost as much sweat. Ate as planned.
October 7th: Completed all. 100 points remaining. Relative scale weight -1.0 lbs. Great weight session. Ate as planned. In the next seven days should see effect of calorie adjustment on scale weight (and possibly energy levels etc).
October 8th: Completed all. 100 points remaining. Relative scale weight -1.4 lbs. Scale weight now before cardio (after cardio and shower, it was 193), so should see higher but more stable / reliable readings. Cardio as planned (HIIT); ate as planned.
October 9th: Completed all. 100 points remaining. Relative scale weight -2.2 lbs. No training today; had planned for this week to work weekend both days instead to give recovery following recent increase in weight on several lifts. Ate as planned. Scale weight encouraging re: calorie drop.
October 10th: Completed all. 100 points remaining. Relative scale weight -1.4 lbs. Ate to plan. Touch of water retention in the AM; expect the same tomorrow as my steak was a touch salty today. Lifted as planned; very pleasant recovery workout before I lift heavy again on Mon.
October 11th: Completed all. 100 points remaining. Relative scale weight -2.8 lbs. Ate as planned (cheat day)! Workout: bike ride to work to test route (10 miles, interesting ride). Pleasant scale weight surprise. Expect a MUCH higher one tomorrow due to water retention; today was sodium crazy.
October 12th: Completed all. 100 points remaining. Relative scale weight -2.0 lbs. Ate as planned. Workout today was bicycle HIIT (this week: four cardio days, two lifting). Scale weight only 0.8lbs up, which is nice. Might see more bloat tomorrow.
October 13th: Completed all. 100 points remaining. Relative scale weight -2.4 lbs. Ate as planned. Weights were pretty difficult: the low-cal day yesterday was still showing its teeth and I barely managed a lot of my sets. Bloat appears to be going away, thankfully.
October 14th: Completed all. 100 points remaining. Relative scale weight -3.4 lbs. Cardio: LISS bicycle. A meal out endangered nutrition, but I managed to keep my intake within both calorie and macro goals, so happy about that. Scale weight encouraging; notable reduction in body fat by now!
October 15th: Completed all. 100 points remaining. Relative scale weight -3.4 lbs. Not a typo: scale weight identical to yesterday. Ate to plan, including some delicious shrimp and really tasty new oatmeal recipe. Was lucky today with workout (careful barefoot treadmill running); towards the end as I was cooling down, the power went out!
October 16th: Failed: Workout! 99 points remaining. Relative scale weight -3.8 lbs. Argh! After all that. A flu shot rendered me pretty much completely incapable of working out due to suffering from some quite strong side-effects. I was hoping not to drop a point all month! Never mind.
October 17th: Completed all. 99 points remaining. Relative scale weight -3.8 lbs. Scale weight same as yesterday, again - unusual. Ate to plan, not bad given I was travelling. No training - this was my scheduled day off.
October 18th: Completed all. 99 points remaining. Relative scale weight unknown. Scale weight unknown as there's no scale where I am. Cheat day for food. Trained HIIT cardio followed by 25min low/med intensity run. I like this and will do again: short intense HIIT followed by longer cool-off.
October 19th: Failed: Workout! 98 points remaining. Relative scale weight unknown. Did not work out due to extreme tiredness caused by not sleeping last night due to extended hospital visit of friend in trauma center. Doesn't matter why, though - minus one point for a missed workout. Although I now have the benefit of almost a week since my last weight session - I needed recovery time, if I'm being honest with myself. Ate to plan (with difficulty!) Get a scale back tomorrow.
October 20th: Completed all. 98 points remaining. Relative scale weight -3.6 lbs. Scale weight shows minimal bloat from my cheat on the 18th; I probably had the worst of it yesterday. Had an excellent gym session - new bench press PR and increased weight on several exercises.
October 21st: Completed all. 98 points remaining. Relative scale weight -5.0 lbs - goal condition reached! Scale weight has tipped me just about into the -5.0lbs zone with 10 days remaining this month to see how much lower I can get it. Ate to plan, had a nice HIIT-then-LISS hybrid cardio session again, and significantly increased my pull-up ability. Great day! :)
October 22nd: Completed all. 98 points remaining. Relative scale weight -4.6 lbs. Scale weight up a touch, but nothing to be concerned about. Ate to plan and just about exercised to plan: tried different cardio and it was barely enough not to drop a point, something I will remedy next time.
October 23rd: Completed all. 98 points remaining. Relative scale weight -4.2 lbs. No more data - too tired!
October 24th: Completed all. 98 points remaining. Relative scale weight -4.0 lbs. A touch concerned about scale weight trending up during this week, but it's only one statistic so it's not time to flap just yet. Good, if short, weight session: new bench press 1RM and increased the weight on the bar for my deadlift reps to more than my BW! Ate to plan.
October 25th: Completed all. 98 points remaining. Relative scale weight -4.4 lbs. That's better! Tried the much-derided 'brisk walking' today for LISS cardio. Of course, it does work (albeit more so for calorie expenditure than for heart/lung fitness), but only if you do it for extended periods. I walked for a little over an hour. Ate to plan.
October 26th: Completed all. 98 points remaining. Relative scale weight -4.0 lbs. Hmm. Anyway... Ate to plan, including trying out a caloric increase on lifting days (essentially making sure my cheat day is on a lifting day and that the others have slightly higher cals, cardio days being lower cals). Lifted; this was tricky as I'd only managed about two hours' sleep, which probably has something to do with the scale weight.
October 27th: Failed: Nutrition! 97 points remaining. Relative scale weight -4.8 lbs. Doh! Ate at McD's with a friend when we went in to get free wi-fi so she could look something up. I almost never cheat with fast food, even on cheat days, so I'm not too bothered, but it's another point dropped! No training - this was my rest day, planned to be after yesterday's hammering.
October 28th: Failed: Workout! 96 points remaining. Relative scale weight -4.0 lbs. Too little sleep, did not work out, scale weight up again! I have to get a grip - going back to early starts (in work by 6:30am) has really screwed with my plan. I have to adapt. It's clear to me now this is in danger of becoming a trend if I don't take corrective action.
October 29th: Completed all. 96 points remaining. Relative scale weight -4.8 lbs. This oscillation of scale weight is odd. I might have to reduce the cals again, or change up the workouts. Speaking of which, I had a good workout today.
October 30th: Completed all. 96 points remaining. Relative scale weight -4.8 lbs. The same scale weight as yesterday. Not too concerned. Nutrition has been OK today; light cardio was the workout before I go back to heavier cardio next week.
October 31st: Completed October 2009 100 Challenge! Final score: 96 points. Relative scale weight on last day -5.0 lbs. I had this written out but then lost Internet access, so it's coming on now that I can post it again. I (just!) made my goal for the month in terms of scale weight loss, although I can feel the last week or so was pretty poor compared to the rest of the month. I'll take a month off the daily updating, then try the December 2009 100 Challenge... :)

FINAL SCORE: 96 POINTS
DAYS WITH MEALS MISSED: 0 (100% ON TARGET)
DAYS WITH UNSCHEDULED CHEATS: 1/31 (97% ON TARGET)
DAYS WITH WORKOUTS TOTALLY MISSED: 3/31 (90% ON TARGET)

This month, although I'm not in the November 100 Challenge, I'm aiming to consume no unscheduled cheats at all and to miss no workouts. As a bare minimum I want to improve upon this month's performance, which was quite good - but I know I can do better.

Thanks to everyone else who participated for the daily interesting reads of this thread! :)

GOAL: Cutting


COMMENT: I want to reduce my body fat to at least, 15%.


WORKOUT SCHEDULE
Monday: Baseball training (AM); Weight training + Cardio HIIT (12 mins) (PM)
Tuesday: Weight training + Cardio LISS (20 minutes) (AM); Judo (PM)
Wednesday: Baseball training (AM); Weight training + Cardio HIIT (12 mins) (PM)
Thursday: Baseball training (AM); Judo (PM)
Friday: Weight training + Cardio LISS (20 mins) (PM)
Saturday: Weight training + Cardio HIIT (12 mins) (PM)
Sunday: No training this day. If possible, running on street. (Gym's closed on sundays)


MEAL SCHEDULE
6-7 meals a day, eating clean (that means: no soda, beer, McDonald's, candy-stuff, or anything like that). 1 cheat meal a week.


STARTING STATS
WEIGHT: 120kg
BODY FAT: 23%

WAIST: 118cm
HIPS: 121cm
FOREARMS: 33cm
WRIST: 19cm

END STATS
WEIGHT:
BODY FAT:




DAILY LOG

OCT 1: Diet is ok (I'm always choosing the leanest choices), but I went to gym instead of baseball training because it was raining. I'll consider it a change, so I won't deduct a point (because rain is not under my control, and even if I wanted to play in rain, there was nobody there to play with me).
- 0 points [100 points]

OCT 2: I must confess. Last night, minutes after posting here, I was invited to a birthday party to one of my closest friends. I attended to it, and ha dsome beers (not really much, but it's still a deduction). Since posting was not the last thing of my day, I'll deduct another point. I had some diet detours today too. So it makes a total of -3. (I worked out normally)
- 3 points [97 points]

OCT 3: . I slipped on diet today, but worked out normally. Alcohol intake is becoming one of my main obstacles. I need to get serious about my diet asap. I will deduct 1 point for this. :(
-1 point [96 points]

OCT 4:

OCT 5:

OCT 6:

OCT 7:

OCT 8:

OCT 9:

OCT 10:

OCT 11:

OCT 12:

OCT 13:

OCT 14:

OCT 15: I'm back, after what I'd call "my darkest 10 days". Today I went to judo and ate clean. No deductions for that. But I'll take 3 points for each of the past days, for all the things that I've done.
-30 points [66 points]

OCT 16:

OCT 17:

OCT 18: -9, everything's going wrong.
-9 [63 points]

well, i can't do any worse than september....

GOAL: Consistency

WEIGHT GOAL: under 120 lbs

COMMENT: I want to continue with Max Strength 4 days/week and add 2 days of cardio. Walking 30 minutes will count as my cardio for now until my ankle heals. Meals will be Body for Life style but I will be tracking with Sparkspeople.

WORKOUT SCHEDULE
Monday: MS Lower body
Tuesday: Cardio
Wednesday: MS Upper body
Thursday: MS Lower body
Friday: Rest
Saturday: MS Upper body
Sunday: Cardio


MEAL SCHEDULE
Five to six meals per day, one cheat meal per week plus two events - a shower and a wedding


STARTING STATS - - ENDING STATS
WEIGHT: 122.6--122.6
CHEST: 32.5--32.5
WAIST: 26--26
ABD: 30--29.5
HIPS: 37--37
SADDLEBAGS: 37.5--36.5
THIGHS: 21.5--21
CALVES: 13--13
BICEPS: 9.25--9.25

Personal Clutter Goal:
I am challenging myself to work a total of 100 mintues/week on the bonus room above our garage. It works out to about 15 minutes/day but I will allow 0 minutes one day and 30 the next and not deduct points as long as I hit 100 for the week.


DAILY LOG

OCT 1: MS lower body, all meals as planned, 15 minutes on clutter. -0 points [100 points]

OCT 2: Planned rest day, diet good, 15 minutes on clutter. -0 points [100 points]

OCT 3: MS upper body, diet good, 30 minutes on clutter. -0 points [100 points]

OCT 4: Cardio 40 min walk, 45 minutes on clutter, planned bridal shower meal, unplanned bag of kettlecorn tonight.:( -1 point [99 points]

OCT 5: MS lower body, diet good, 30 minutes clutter. -0 points [99 points]

OCT 6: Cardio 30 min run/walk, diet good, 30 minutes on clutter. -0 points [99 points]

OCT 7: MS upper body, diet good, 15 min clutter. -0 points [99 points]

WEEK ONE COMMENTS: Week one completed with really only one slip - that darn kettle corn! Weight was 120.6 today so down 2.0 lbs. I spent way more time on clutter than anticipated but I still have lots to do. This was a low volume week with weights so it was pretty easy. Diet is my main challenge. I'm thankful that I'm participating in the challenge otherwise I would have cheated every day. Ankle is feeling great so this week I'm going to try some running/walking. I'm also going to try to up my water intake. I start Phase 2 of Max Strength today.

OCT 8: MS lower body, diet good, 15 min clutter. -0 points [99 points]

OCT 9: Planned rest day, diet good, 0 on clutter. -0 points [99 points]

OCT 10: MS upper body, diet good, 0 on clutter. -0 points [99 points]

OCT 11: Cardio 30 min walk + 30 min walk/run, planned wedding meal today but also made some poor choices for dinner later so -1 point, 20 min on clutter. -1 point [98 points]

OCT 12: MS lower body, unplanned cheat meal (which wasn't even very good) :( -1 point, 0 on clutter. -1 point [97 points]

OCT 13: Cardio 40 min walk/run, diet good, clutter 30 min. -0 points [97 points]

OCT 14: MS upper body, cardio (extra) 30 min walk/run, 35 min clutter. -0 points [97 points]

WEEK TWO COMMENTS: Week two done. A little rocky over the weekend but all in all, not bad. Diet remains my major challenge. Weight 119.8 today! Perfect! Just squeaked by with 100 minutes on clutter this week - I'm finally seeing a difference! Ankle feels great and I actually enjoyed my walk/jogs this week. Goals for this week - just continue with plan, keep water intake up and actually plan and enjoy a cheat meal (hopefully at a restaurant with dh).

OCT 15: MS lower body, diet good, 0 on clutter. -0 points [97 points]

OCT 16: Planned rest day, diet good, 0 on clutter. -0 points [97 points]

OCT 17: MS upper body, Cardio (extra) 30 min walk/jog, planned cheat meal, 0 on clutter. -0 points [97 points]

OCT 18: Cardio 40 min walk/jog, 2 unplanned cheat meals today - 2 points, 40 min on clutter. -2 points [95 points]

OCT 19: MS lower body, diet good, 15 on clutter. -0 points [95 points]

OCT 20: Cardio 30 min walk/jog, diet good, 60 min on clutter. -0 points [95 points]

OCT 21: MS upper body, unplanned cheat meal -1 (but oh so worth it!), - on clutter. -1 point [94 points]

WEEK THREE COMMENTS: coming in the am.....

OCT 22: No workout, no diet, no clutter. bad day all around. -2 points [92 points]

OCT 26: Totally fell off the wagon. Life just got in the way and I just can't seem to pull myself back up. This week is super busy and super stressful and I'm not seeing the light at the end of the tunnel yet. I did make it to the grocery store today so I should have the diet in check. So, no updates for 3 days (-3), no diet for 3 days (-3), no workouts for 4 days - inluding today (-4), and no time on clutter yet this week. Total -10 points [82 points]

OCT 27: No workout, diet on, no clutter. -1 [81 points]

OCT 28: No workout -1, slipped on the diet with popcorn tonight -1, no clutter work this week -1. Total -3 [78 points] I don't know why I'm even bothering logging..... I'll shoot for a workout tomorrow.

OCT 29: I'm packing it in for this month. No workout -1, diet ok, no clutter work this week -1. -2 [76 points]

Week 4 comments: Final weight and stats above. Pretty much the same as I started but I guess it's better than gaining. This last week was just awful for me and I couldn't seem to pull it together. I've got to find a balance that will work for me. Debating on whether or not to join November's challenge. I certainly need the accountability.

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)
August 2009 Challenge (http://forums.johnstonefitness.com/showthread.php?p=746654#post746654) - Did not finish
September 2009 Challenge (http://forums.johnstonefitness.com/showthread.php?p=754136#post754136)

GOALS FOR OCTOBER

It's lean time. I'm going to use the 3 months remaining in the year to cut down and reduce my body fat. After that, it will be an immediate 3 month clean bulk to add some muscle.

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
I plan to bike every day in October! Depending on the speed of my weight loss, I might go between LISS and HIIT.

3. No junk food / No extra food
Continue eating healthy. I need to double-check my macros to make sure I'm not cutting too many calories. I feel like I could use a bit more protein and still be cutting.

4. Stretch
I can touch my toes now, which is good. I need to continue on the stretching front.

5. Update this posting daily!

STARTING STATS
Bodyfat: 24%
Weight: 177.4 lbs
Arms: 13.75"
Chest: 38"
Waist: 34"
Hips: 38.5"
Forearms: 11"
Thighs: 23.75" L / 23" R
Calves: 16"

DAILY LOG
October 1: - Ate on target today! Did a great chest workout, and biked 36. A nice start to October.
-0 points [100 points]

October 2: - Pretty brutal leg workout at the gym this afternoon - I'm going to be feeling it. Ate on target, and did 36 minutes on the bike. Those were 36 forced minutes, since I was very inclined to skip it tonight. Saw comedian David Cross live in concert, and he was very funny. See him if he's coming to your town!
-0 points [100 points]

October 3: - My legs are hurting, as expected. I ate on target today, and I walked around the whole city and got some bike in too. No gym today - I might go tomorrow to do some extra deadlifts, time permitting.
-0 points [100 points]

October 4: - I didn't make it to the gym today, but I ate on target. I borrowed a rowing machine from a friend of mine, so I did 36 minutes of rows in lieu of biking tonight. I'm excited about rowing, and I'm going to try it out this month. I want to slim down my legs, so cycling hard for 36 minutes a day seems counterproductive. If i can get some cardio in and work my upper body a bit more, that will be great.
-0 points [100 points]

October 5: - I exercised back today at the gym, and I rowed in the evening for 36 minutes. I think I'm going to feel it in my back tomorrow! I ate on target today despite two very lucrative chances at blowing my entire diet. Both came at restaurants, and I passed up all temptation. I figure I'll eat some junk food over thanksgiving, so no point in accelerating that process. Plus, I really enjoy being 175 lbs and look forward to seeing that number drop further.
-0 points [100 points]

October 6: - Exercised biceps and triceps today at the gym, it was a good arm workout. Ate on target, and did another 36 minutes on the rowing machine. Those rows are tough!
-0 points [100 points]

October 7: - Went to the gym and exercised chest. Ate on target, and I rowed 36 mins today. I'm averaging 26 rows per minute, which seems reasonable.
-0 points [100 points]

October 8: - Exercised legs at the gym today, which was tough. Ate on target. I used one of the Concept2 rowers at the gym today, to compare it to my dinky rowing machine. The C2 was better (obviously) but even the mini-rower that I have still gives a good workout. I didn't row tonight, so -1 for that. It's Canadian thanksgiving, and I'm at my parents' house until Monday, so I won't be exercising Friday, Saturday, or Sunday. I'm going to allow myself this long weekend as a break and not deduct points for not exercising, but I'm going to take points off for unhealthy eating. I know there will be some cake in da house, and I'm prepared for it - I just won't go crazy! My weight was 174.6 this morning and I'm loving the slimdown and leanness, so I need to keep a handle on my eating this weekend.
-1 point [99 points]

October 9: - Ate some jellybeans today, so -1 for that. No cardio, no real exercise (did some dips, some pushups, some crunches, but nothing outrageous.)
-1 point [98 points]

October 10: - Ate pretty poorly today! -2 for that.
-2 points [96 points]

October 11: - Ate poorly again today. -1 as it wasn't as outrageous as yesterday.
-1 point [95 points]

October 12: - I went to the gym and exercised back, and I rowed at home tonight. Unfortunately I also ate some pizza, so -1 for that. Back on the wagon now, this thanksgiving is over. I give thanks that I don't always eat like this, otherwise I'd be re-gaining a lot of this weight very quickly.
-1 point [94 points]

October 13: - I ate on target and rowed this evening. I had to work all day and all night, with no opportunity to go to the gym. I'm going to go every day for the remainder of the week and also on Saturday to make it up. If I don't go on Saturday, I'm going to dock the point!
-0 points [94 points]

October 14: - Ate on target, rowed, and exercised arms. Changed up my tricep exercises for a better method (I think) of working them.
-0 points [94 points]

October 15: - Exercised chest at the gym. I incorporated some push-ups and they were very tricky to do. I'm going to throw in more sets of those, since they really seemed to work. Ate on target, and did 36 on the rows.
-0 points [94 points]

October 16: - Legs today at the gym, and sweet goodness, it was difficult. I ate on target except for some pizza in the evening, so -1 for that. I swam, rather than rowing.
-1 point [93 points]

October 17: - Ate on target and rowed today. I need to make it to the gym for shoulders tomorrow, otherwise I drop that point from Tuesday. I need to start doing some additional focused ab exercises in order to put some focus on developing those muscles. On a side note, I am in so much leg pain from yesterday - I hate exercising legs!
-0 points [93 points]

October 18: - Ate on target today! Rowed for 36 minutes. And I went to the gym and exercised shoulders, so no point lost! I'm amping up abs - I did 500 crunches today, and I'm going to be feeling it tomorrow.
-0 points [93 points]

October 19: - Ate on target, exercised back, rowed 36, did another 500 crunches (4 sets of 125 each.) I can feel it in my abs today.
-0 points [93 points]

October 20: - Ate on target, exercised biceps and triceps, rowed 36, did 500 crunches.
-0 points [93 points]

October 21: - Exercised chest and abs at the gym. Unfortunately, I got called back into work and was there until 5am! What the dickens. I didn't row, and I ate some pizza during the extended late night marathon. -2 points.
-2 points [91 points]

October 22: - Coming off the late night, today was another busy day. I ate some cookies, didn't get to the gym, and didn't row. I'm going to -2 points, but I'll make up the shoulder workout on the weekend. Thankfully the work wackiness is over.
-2 points [89 points]

October 23: - Argh! Horrible day. Did not exercise, did not row, and ate poorly! -3
-3 points [86 points]

October 24: - Another 3 strikes day. Bad eating. No gym! No exercise of any kind. -3
-3 points [83 points]

October 25: - OK, back on track. I ate properly, I went to the gym and exercised legs, and I rowed in the evening. I bought a skipping rope and used it at the gym today - it's hard to skip! I'm going to try it for the next little while, as I have a long way to go when it comes to improving my technique.
-0 points [83 points]

October 26: - I ate on target, and I exercised back. I skipped again at the gym, I was able to successfully do 100 skips in a row. My legs were absolutely killing me from the leg workout, and my calves are sore from the skipping. I'm jumping pretty high in the air right now, but I see that professional skippers hop only the slightest distance in the air, just enough for the rope to clear. My legs were very sore last night, so I didn't row. -1 for that.
-1 point [82 points]

October 27: - I went to the gym late tonight, and exercised biceps and triceps. I ate some cake for a friend's birthday, so -1 for that. I also didn't row due to the late gym, so -1.
-2 points [80 points]

October 28: - Ate on target, exercised chest at the gym, did not row.
-1 point [79 points]

October 26: - Ate on target, exercised shoulders at the gym, did not row again!
-1 point [78 points]

October 31: Obviously flunked in the "posting" catagory. I'd give myself a B- in the areas of "eating" and "exercising". I did, however, reach my goal of 125, and the BF% scale and the mirror reflect that.

October 11: Diet not great, but not horrible the last few days. Got in 3 work outs during that time.

October 6: Good diet, very happy with workout this evening.

October 5: Diet was pretty good, no soda. Got in a good workout this evening.

October 4: Food wasn't too horrible. Drank calories today, unfortunately.

October 3: Ate well, mini-bike ride.

October 2: Ate well, almost have sukkah put together. Will bike either Saturday or Sunday I'm promising myself. Certainly need to go to sleep now; it's been a long week.

October 1: Ate well, building sukkah in the backyard.

Overall my goal is to drop 3 pounds of fat, to be 125. My first step is to cut the junk food out, which I haven't been very good about the last few months. The days of a bucket of yellow popcorn washed down with a blue slush at the movies are over. I'm returning to my policy of "eat healty when you're hungry", and leaving the calorie counting to others. I also want to really increase my water consumption, thereby decreasing my Coca-Cola consumption, but I know I have to cut back slowly to avoid a headache from caffiene withdrawl. (My policy on junk food relates more to the movie candy than anything else, but I do want to significantly cut back on soda.) There's a lot of housework and yard work that needs doing, and I plan on burning some calories that way. Now I know many who mistake a flight of stairs for "active", but I honestly feel what's on my to do list will burn some calories. I also plan on getting on the bike a fair amount as well.

Time to get back with the program.:)

GOAL: Body transformation - loose fat and build some muscle

COMMENT: I want to start a new life in a new body.


WORKOUT SCHEDULE
WEEK 01 (01/10-04/10)
Thursday: Treadmill, 30 mins (12% incline, 5.0km/h) Excite Top, 20 min (5, 80+ rpm) Abs 3xfailure (AM)
Friday: Treadmill, 30 mins (15% incline, 5.0km/h) Excite Top, 20 min (6, 80+ rpm) Abs 3xfailure (AM)
Saturday: Treadmill, 30 mins (12% incline, 5.0km/h) Excite Top, 20 min (5, 80+ rpm) Abs 3xfailure (AM)
Sunday: planned restday


WEEK 02 (05/10-11/10)
WEEK 03 (12/10-18/10)
WEEK 04 (19/10-25/10)
WEEK 05 (26/10-31/10)
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
Five meals per day, NO cheat meal.


STARTING STATS (CM)
Weight: 73.7 kg
Body fat: a lot

Neck: 35.2
Biceps right side/bent/flexed: 28.7/30.9/32.5
Biceps left side/bent/flexed: 28.7/30.8/31.8
Forearm r/l: 27.4/26.3
Wrist r/l: 17.5/17.5
Shoulder: 107.5
Chest: 90.3
Waist: 83
Hips: 94
Thigh r/l: 53.5/53.5
Calf r/l: 37.5/36.5

http://img515.imageshack.us/img515/1027/20091010combi.th.jpg (http://img515.imageshack.us/i/20091010combi.jpg/)


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


DAILY LOG:

OCT 1: Today was my day off so I woke up at 8:00 not 6:00. Received _the_ package also so I have my whey and MRP bars as well.
M1: quark with onion and brown bread
M2: MRP bar
M3: chicken breast with mushrooms and potatoes
WO: as planned plus chest press (on machine) and some rowing
M4: protein shake with water
M5: pasta bolognese
M6: protein shake with milk

As I've done soooo beautifully (except the WO was done on the afternoon) no points are deducted :)
-0 points [100 points]


OCT 2: just another dull day - with beautifull sunshine :cool:
M1: oat with milk
WO: treadmill increased to 15% - excise top increased to 6
M2: protein shake, two egg whites and an apple
M3: salad with three egg whites and a yolk :)
M4: turkey breast with eggs
M5: MRP bar

well done again - no points are deducted :)
-0 points [100 points]


OCT 3: I need some discipline...
M1: yesterday's leftover turkey with some salad
M2: MRP bar
M3: chicken soup with chilli
WO: treadmill DEcreased to 12% - excise top 6 SEE EXPLANATION (http://forums.johnstonefitness.com/showthread.php?t=48812)
M4: protein shake, MRP bar & banana
M5: chicken breast with beans and salad/radish/tomato

well done again - no points are deducted
WRONG!!! However all meals and WO was done properly no "start" picture was taken and no measurements was done - so as a self punishment I deduct 1 point. If it will not be done by tomorrow I will deduct 2 more points!!
-1 points [99 points]


OCT 4: a day of rest :)
M1: missed as I overslept
M2: oat with milk & banana
M3: protein shake
M4: honey & mustard chiken breast with potatoes
M5: MRP bar & banana
M6: quark with mixed salad
WO: restday

meals are OK (just timed differently) but measurements & foto hasn't been taken - two points deducted.
If it will not be done by tomorrow I will deduct 4 points you lazy bastard*!!
-2 points [97 points]

*well, the lazyness is not enterely true as I was setting up my diet and WO schedule on my PC and WinMO (with all the datas and all and it took half my day - and the other half I spent sleeping :)


OCT 5: this will be short as I go for my bed right now
meals were OK (I start getting the hang of it)
missed my normal cardio - only walk my 2.2 miles from work -1
still no measurements and photos -4 (tomorrow it will be -8)
-5 points [92 points]


OCT 6: as you can see no mesurements: -8 points
meals were going strong I just started to enjoy cooking!!!
WO as planned
-8 points [84 points]


OCT 7: guess what, no measurements but tomorrow I have to be there by noon so there's a chance ;) -16 points
meals - I just couldn't be bothered and cook the same as yesterday (though bought some beef steak to let the chicken breasts have a break)
WO as planned - I feel I should start the lifting
-16 points [68 points]


OCT 8: morning update - got my measurements but still no photo and I have to run otherwise I'll be laaaaaaaaate!!!!

diet on track (lost 1 kg during last week) but missed my WO -1 point
still no picture -16/2=-8 points
-9 points [59 points]


OCT 9: got the picture FINALLY :D
diet on track - done my cardio 4.4 miles in 64 minutes (all food & workout entered to VidaOne Diet & Fitness)
-0 points [59 points]


OCT 10: leg WO today - cannot believe that I picked a gym where one's not able to squat...
diet on track - thanks to Phoenix and VidaOne's sw
day of rest tomorrow but I might do a cardio just for fun :D
-0 points [59 points]


OCT 11: restday today - could not stand though and did a one hour cardio...
can I get some of my points back, please? :D

meals are OK (I got my scales on Friday so easy-peasy)
-0 points [59 points]

OCT 12: I'm in a bad mood and also missed my WO -1
meals are OK
-1 points [58 points]

OCT 13: total failure... not during the WO though :o
today it went from bad to disaster
went bed late* and overslept - that means no WO*, no cooking, no proper meals and forgot my MRP bars @ home as well...
then I had to have my lunch break in one go (usually it's 2x30 min with 3 hrs work in between - ideal for meal 3 & 4) and I had to go to get some things done so I stopped by a Subway* and run back to work. As I had no meals and I had to feed the beast I got two doughnuts* from my mate's. Then I went to buy some pasta for the tomorrow's lasagne and bought a small Haagen-Dazs* to finish this day with (after I had a proper supper)
So only two proper meals, no WO and all the stars - how much is this?!? -5
-5 points [53 points]


OCT 14: just a quick one - meals and WO OK
-0 points [53 points]


OCT 15:


OCT 16: missed yesterday's update -1
meals and WO OK so no points deducted for those ones :tu:
-1 points [52 points]


OCT 17: missed WO -1 but meals are OK
-1 points [51 points]


OCT 18:


OCT 19: I'm an idiot! I was here last night posting to the forum - and forgot to post to my Challenge page. - 2 points (one for not posting and another one being stupid)
cardio today and meals are OK
-2 points [49 points]

GOAL: Fat Loss,

COMMENT: Want to drop below 100KG (Currently sitting at 106kg). However my weight isnt as much of an issue as is how i see myself personally. If i could get my waist and hip measurements down below 100 i would be extremly happy. I know this is going to be a hard month but i am ready for the challenge, completely motivated and have good support from my partner.
If anyone has any additional advice for my training it would be very much appriecated.

So my goals are
#1 - Drop below 100Kg DONE NEW GOAL ---> 90kg
#2 - Decrease my waistline towards 100
#3 - Use the Stairs at work everyday instead of the lift.
#4 - Try movtivate one other person to get active.
#5 - No Added Sugar to my cereal or coffee. (Gunna be tough to stay on track with this one)


WORKOUT SCHEDULE
Monday: Weight training: chest & triceps (AM) followed by Exercycle, 30 mins (Interval training, fasted)
Tuesday: Stationary bike/X-Trainer, 1hr (aerobic, fasted)
Wednesday: Weight training: back & biceps (AM) followed by Exercycle, 30 mins (Interval Training, fasted)
Thursday: Stationary bike/X-Trainer, 1hr (aerobic, fasted)
Friday: Weight training: delts & traps (AM) exercycle, 30 mins (Interval Training, fasted) (AM);
Saturday: Weight training: legs (AM) Exercycle 30 mins (Interval Training
Sunday: Exercycle/X-trainer,1hr (aerobic, fasted) (AM)
Bonus Workouts in the afternoons on my days off if im feeling good.


MEAL SCHEDULE
5 Meals per day, 1 Cheat meal per week.


STARTING STATS
WEIGHT: 106kg
BODY FAT: 23% (Using http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html#accurate)
ARMS: 41cm, 16"
CALVES: 43cm, 17"
CHEST: 116cm, 45.5"
FOREARMS: 31cm, 12"
HIPS: 112cm, 44"
THIGHS: 61cm, 24"
WAIST: 109cm, 43"

END STATS
WEIGHT: 98.4kg (-7.6kg)
BODY FAT: 17% (-6%)
ARMS: 38cm (-3cm)
CALVES: 41.5cm (1.5cm)
CHEST: 107cm (-9cm)
FOREARMS: 31cm (same)
HIPS: 107cm (-5cm)
THIGHS: 59cm (-2cm)
WAIST:100cm (-9cm)

Thursday 1st October (100 Points)
Gym at 3pm
Exercycle 30.37mins, 14.63km, 267 Cals, 1153m Distance Climbed, Ave Heart 150
Cross-Trainer 30.04mins, 4.40km, 346Cals, 832m Distance Climbed, Ave Heart 157
Ate all my meals
I did the cardio session on an empty stomach, i work night shift so i dont get into bed until 4am most mornings, so i dont usually get up until about 12-1pm. I felt very tired after the session and came home and laid out on the couch catching up on some tv. I would like some advice on whether training fasted like i did was the way to go?? My post workout meal consisted of 1 cup Muesli and 1 cup of low fat milk and 1 piece of whole grain bread with marmite on it. I came right after a couple hours, but it was a strange feeling being so drained after a workout.
Well Day 1 is done, time for a good nights sleep, i have work off tonight so will be getting up eariler for my delts and traps session tomorrow.

Friday 2nd October (100 points)
Great gym session this morning, felt good doing my shoulders. Cardio was great, i tried a new setting on the exercycle. I changed from doing Cascades to straight interval training. 1min going hardout 1min recover while the resistance keeps increasing on the power stages. 30mins of that and i was buggered.i dont have the stats on me right now but will post then tomorrow with my next update. Ate all my meals even made my partner my grilled chicken salad for lunch, which she loved. Reckons i should be a chef....i dont think so. Anyways bed now, think we will watch a movie, i working a double shift tomorrow, 11.40am to 4.20am going to be a long day. Looking forward to my cardio session before work though, should keep me pumped and alert for most the day.
Exercycle 30.15min 14.49km, 271 Cals, Climb 1199m, Ave Heart Rate 164


Saturday 3rd October (100)
Cardio was great this morning, felt much better then my thursday session. I started work 13hours ago and still have 4 to go. My legs are burning from the training i have been doing and the exhustion im feeling. Gunna push through though, not i can really do about it. My job involves me standing on my feet for an 1 hour 20mins at a time, supervising a few casino games. Mentally tough and physically draining. Im looking forward to getting home and jumping in bed. My legs workout tomorrow is going to kill me i think, im just glad im not working a double shift tomorrow as well!!! Even thou i've been at work all day and did not prepar any meals, i have stuck to my diet, had my 5 meals. I brought a protein shake with me to have a couple hours after my session and have had salad and fruit as my meals since then. I even got asked if was working out today from a parton which made me feel great, im really only 2 weeks into my transformation and people are noticing. Cant wait to hear the responses once this month is finshed. Unitl tomorrow......
Cross Trainer - 30.15mins, 5.01kms, 359 Cals, 939m Climb, Ave Heart Rate 160
Exercycle - 29.17mins, 13.03mins, 240 Cals, 1025m Climb, Ave Heart Rate 152

Sunday 4th October (100)
It felt so good to get into bed last nighit after my killer shift at work. My legs were still in pain as a lay there trying to go to sleep, luckily it didnt take me long to nod off. I woke up and had Muesli for breakfest about 1hr before my leg workout. I wasn't looking forward to the gym today seen as how bad my legs were feeling from the night before, however once i got down to the gym i was in the right mind frame and ready to work. So my leg session went great and the interval cardio training after was excellent. I've eatan all my meals, been healthly, taken the stairs at work and feeling great. Chest and Triceps tomorrow think ill do it before i go to work.
Exercycle - 30.06mins, 14.27kms, 270cals, 1190m Climb, Ave Heart Rate 159

Monday 5th October (100)
It was a really nice day today so i had the great idea to ask my partner if she wanted to go for a walk, so off we went, 1hour and half later we got back, havnt walked that fair for a long time, felt good but i also still had so head to the gym before work, so by the time i got home i had 10mins to sit down before i had to head down town. my Work out was good, although i am still annoyed at my lack of strength in my chest, i used to be quite strong in bench press however my long lay off from any kind of weights has changed that. In time it should come back, in the mean time ill just have to deal with it. So because i went for the long walk i only did 20mins instead of the sheduled 30min interval training, i think the walk is enough compensation so i wont deduct a point for it. I have ate all my meals. I also weighted myself this morning and im down to 102.7kg, a reduction in 3.3kgs, im feeling much better and my partner reckons she can notice changes already. This is exciting and keeps me motivated to stay on track. Think ill take a photo tomorrow before too many changes happen, i have been slack and hav'nt taken any so far. Will upload them when done.
Exercycle - 20:15mins, 9.98kms, 191Cals, 851m Climb, Ave Heart Rate 155

Tuesday 6th October (100)
Today i woke up feeling the pain from my leg workout a couple days ago. My calve muscles feel like they ready to explode, im struggling to staighten them. I think i have to strecth alot more then what i am currently doing. I think putting aside a good 10mins at the end of each workout to stretch each muscle group worked will help with the recovery, because i dont want to feel like this again, its painful to walk. Considering the pain i was in i wasn't in much of a mood to hit the gym today for my hour carido session. However after watching a movie i forced myself down. The 1st 30mins on the exercycle were great, however the last 30mins on the cross-trainer were more of a struggle. I had to force myself to finish. However once i had finished with my cardio i felt alot better and my legs did not hurt as much. I used this oppurtunity to stretch out some more, but after i had cooled down my legs still continued to hurt. Hopefully tomorrow they will feel better. I ate good today, had my 1st salad from subway, it was suprisingly large, kept me full for most the day. Im looking forward to working my biceps tomorrow.
Exercycle - 30.16mins, 259 Cals, 14.05kms, 1114m Climb, Ave Heart Rate 132
Cross-Trainer - 30.05mins, 347 Cals, 4.86kms, 882m Climb, Ave Heart Rate 149

Wednesday 7th October (100)
Woke up this morning after having only 5hours sleep, i decided to play cards after work and didnt end up getting home till 6.30am. I however woke up refreshed and surprisingly my legs felt good, a little stiff but way better then yesterday. It was good to get a biceps workout in at the gym, my workout went well, i went to total failure on all my biceps exercises. I just love feeling the pump in my arms after working them!! My cardio session was probably the best i have done yet, i pushed myself to the limit, it felt good, i was really enjoying it. Im definetly noticing some changes in my body, my uniform for work fits better, it was getting quite tight. 1 week done and i havnt lost a point yet. Im going to keep this dedication going, im really wanting to see some results in the next week. My total weight loss after 1 week, is 3.8kg or 8.3 pound for you Americans. Im nearing my 1st goal in dropping below 100kg, a weight i havnt been in 2 years. Bring It On!!!!
Exercycle - 30.18mins, 15.48Km, 293 Clas, 1311 Climb, 152 Ave Heart Rate

Thursday 8th October (100)
Had a really good sleep last night, my legs are pain free, which is good because my leg workout is on Saturday. I had my 1st cheat meal of the challenge today, it was apple pie and ice-cream. It was only a small portion thou. My cardio session today went great, at 1st i wasn't really looking forward to it, but once again when i got to the gym i was ready to push myself. The hour went fast and afterwards i felt great. I've decided to not take any measurements until the challenge is over, i would rather see big results then small ones, i think it will help motivate me. I have yet to purchase any protien powder, i think it would be alot easier and cheaper for me if i got some soon. Something for me to look into tomorrow. It was my day off today and i have tomorrow off also, im thinking ill try get my workout in before lunch so the rest of my day is free.
Exercycle - 30.00mins, 14.85Km, 273 Cals, 1195 CLimb, 149 Ave Heart Rate
X-Trainer - 30.05mins. 5.95Km, 273 Cals, 790 Climb, 156 Ave Heart Rate

Friday 9th October (100)
Excellent workout today. Completely smashed my shoulders, felt great. My interval session was also good, I increased the resistance another level for the 1st 15mins but had to put it back down to my regular level as i was thinking i might not be able to finish. Im hopeing that i will be able to stay at that resistance level for the entirity of my interval sessions within the next week. I was tempted with so many bad food options today, all of which i politely declined, I surprised myself and i think my partner too. Felt good being able to say No to foods which I would normally devour. I just hope that after this month is complete I can continue to be as moviated to sway from these foods. So still no lost points for me, i hav'nt missed a workout yet and im feeling great, started work earlier than usual tomorrow, but I will still get my workout in.
Exercycle - 30.03mins, 14.86km, 276 Cals, 1224 Climb, 156 Ave Heart Rate

Saturday 10th October (99)
Well today i lost my 1st point, I only did 20mins cardio work today instead of 30mins as i was running late for work, My workout as still good, I didnt rush my weight session I took my time and did a good job. I love working my legs!! A little annoyed about losing a point but im still very satisfied with where i am at. After 10days i have lost 4.8Kg which im very proud of, Im feeling great and people are noticing changes. Only a short write up today. Cardio only tomorrow, think ill try make up for the lost 10mins with an extra 30mins cardio tomorrow. See how im feeling after the 1st hour.

Sunday 11th October (99)
As i sit here writing this at work i have a huge chocolate cake eyeing me up. I can't say that im not tempted but usually i would have seen it and had a piece straight away. I'll stick with my water. My cardio Session today was great, i did 1hr on the exercycle at 32km per hour pace. Was easy to keep going as we had a huge motorcar race on today. Bathurst 1000!! So a sat there pedalling away watching that, it was great. Chest and Tri's tomorrow, looking forward to working my chest, i mightsee if one of the gymies can spot me so i can lift some heavier weights. Its just not feeling right at the moment only lifting 60/70kg. Especially when i used to do 60 as a warm up and be lifting 80kg unspotted easily. Will see what happens.
Exercycle - 60.01mins, 32.57km, 596Cals, 2653m Climb, Ave Heart Rate 147

Monday 12th October (99)
Had a much better chest workout today, felt stronger, even lifted a little heavier which is encouraging. I smashed my triceps, im enjoying doing skull crushers, i havn't done them since high school, and I remember now how good they were if your form is correct. I've ate on target today, my weight has remained the same for the last 3days at 101.2kg, a 4.8kg drop. I was hoping i would get below 100kg after 2 weeks seen how i loosing so much weight to begin with. I do realise how ever that with weight training comes muscle mass which does weigh more than fat, so although my weight has not changed in the last few days i do think i am looking better. Im still hoping to get below 100kg with in the next couple days, i think with some hardcore cardio and continued comittment to my diet i will succeed. Time Will Tell.
Exercycle - 30.03mins, 15.03km, 285Cals, 1309m Climb, Ave Heart Rate 147

Tuesday 13th October (98)
I deducted a point today because the dinner made for us at work was maccaroni cheese, wedges and steamed vegies. There was no other substitute for the pasta so had some as i was hungry. I enjoyed it so much i had a second scoop. :( Afterwards i felt sick for doing it, im hoping it wont affect tomorrows weigh in. My workout today however was great. 1 hour cardio split between the exercycle and cross-trainer. I pushed myself on both and had some good results. Its great recording all the data i get from these machines and i can easily see how much effort i have put into each session. My posting today was also a bit late due to internet problems both at home and work. Luckily my partner sorted out our internet whilst i was at work so i can write my post now at 3.30am. Got to love the night shift.
Exercycle - 30.05mins, 16.50km, 307 Cals, 1374 Climb, Ave Heart Rate 146
X-Trainer - 30.01mins, 5.59km, 370 Cals, 1047 Climb, Ave Heart Rate 156

Wednesday 14th October (98)
Looks like that extra spoonful of maccoroni last night did affect my weight in thismorning. I was hoping that after 2 weeks i would have got down to my goal weight of 100kg. I only thought i could get down to this weight because i was loosing weight so fast a the beginning of this challenge. Im currently at 100.9kg close but not quite there. Hopefully in the next couple days i will have finally dropped below 100kg for the 1st time in 2 years. My workout today was great. Im enjoying my current workout structure, the days off inbetween each weight session really amp me up, as im so keen to push out some reps. I absoultly killed my biceps today, loving doing 21's, they always kill me. Working my back has also felt good. All i really want niow is my beer belly to go away, i do think i have lost a few cms around my stomach and waist, im really looking forward to the end of the challenge to see my results. Cardio i think tomorrow, gunna push myself hard.
Exercycle - 30.01mins, 16.12km, 310 Cals, 1409 Climb, 152 Ave Heart Rate

Thursday 15th October (98)
Had a great sleep and excellant workout today. Went really hard on the cardio, even increasing the resistance by a 3rd on the x-trainer. I have been getting pins and needles in the feet whilst on the x-trainer, and in my fingers when on exercycle. I have been doing some readying up on it and it seems it is due to bad circulation. Not sure what i can do to remedy it. At the moment it isnt really affecting me too much, just a little off putting. Kinda makes me want to stop after 20mins. People have written that lifting your feet whilst on the x-trainer. I will try this out on sunday on my next cardio session. I think my fingers go numb from me leaning on my elbows when cycling. I ate really well today, my partner is loving my changing body!! It keeps me wanting to do more just to please her!!
Exercycle - 30.00mins, 17.09km, 319 Cals, 1443 Climb, 156 Ave Heart Rate
X-Trainer - 30.01mins, 5.60km, 409 Cals, 1308 Climb, 147 Ave Heart Rate

Friday 16th October (98)
Really killed my legs today, leg pressed 330kg for the 1st time. Felt good think i could even go higher!!! Pushed pretty hard on the exercycle as well. All in all ive felt pretty good today and im happy with my progress so far. I made a nice side salad for dinner, 3 different coloured capsicums, 1 red onion and 1 tomato chopped up finely, went well with the tikka masala my partner made. Shoulders tomorrow, looking forward to it!!!
Exercycle - 30.01mins, 16.02km, 305 Cals, 1381 Climb, 153 Ave Heart Rate

Saturday 17th October (97)
DAY OF JOY AND CELBRARTION, for the 1st time in 2 years i dropeed below 100kg, i was 99.7kg when i did my weigh in this morning. I have blown that by going to a friend 25th birthday celebration and drinking, but i did not eat too much today so im hoping this wont effect my weight to much. I know when i weigh myself tomorrow ill be back over 100 but after my workout (im going to push myself to ht elimit for a whole 1.5 hours) illbe back to 99.5kg!!!!!! id like to thank everyone in the challenge for being motivation for me. Trying to not loose any points has been a huge mativation i have declined so many offers of bad foods it is crazy!!!!!! Right now as i write this partially drunk i am still looking forward to killing myself on the exercycle tomorrowm, to work off all the extra CALS i drank!!! WISH ME WELL
Exercycle - 30.23mins, 16.01km, 300 Cals, 1351 Climb, 154 Ave Heart Rate

Sunday 18th October (96)
Well i didnt make it to the gym today, a little disappointed, but its only the 1st time i have missed going in 19 days, i think i have done pretty well. I felt kinda guilty but i realise that my body could probably do with a days rest. CHest tomorrow is going to be great, really looking forward to it. I ate really well today, and the best thing was, that after my drinking session last night i actually lost 100g, i know its probably due to dehydration, but it was still surprising. ANyways, i started back at work today after 2 days off, and it really keeps me motivated to hear people say that im looking better, they alway ask how my workouts are going which was bad today because i didnt go!!!! But they know how dedicated i am to changing my body. My Next goal is to cut down to 90kg, this will take longer than this challenge so i think ill be entering the November challenge as well!!!

Monday 19th October (96)
Great workout today, really went hard on my chest, feeling alot stronger then i did a few weeks ago. I still think having a soptter would help increase my strength ALOT more but at this stage i dont have a gym buddie. There is a guy at work who goes to the same gym as me so i think i might see if he is keen to start going together. My night out the on Saturday must of had an effect on my weight because my weigh in this morning showed me as 100.9kg. Tomorrow i should be back under though. Looking at doing a few more shifts at work in the next few weeks to pay for a trip i have coming up in November, so ill be heading to the gym even earlier then usuall to fit in my workouts. Looking forward to a good cardio session tomorrow!!!
Exercycle - 30.01mins, 16.28Km, 315 Cals, 1436 Climb, 158 Ave Heart Rate

Tuesday 20th October (96)
Great cardio session today, best results on my exercycle yet. Felt really good afterwards as well. Im still getting pins and needles in my feet when doing cardio on the cross-trainer for more than 25mins. It doesnt hurt and doesnt effect me but is just a numbing annoyance. I asked one of the trainers and she had no idea, i think its bad circulation. Not sure what i should do to rectify this. Any Ideas?? Back and Bi's tomorrow. I look more and more forward to each weight session seen as i have a week off between each routine. I think ill change up my workout for next months challange however.
Exercycle - 30.01mins, 17.64km, 365 Cals, 1691 Climb, Ave Heart 158
Treadmill - 10.14 mins, 1.09km, 82 Cals, Ave Speed 6.43kmph, Ave Heart 133
X-Trainer - 20.04mins, 3.75km, 258 Cals, 773 Climb, Ave Heart 153

Wednesday 21st October (96)
Felt strong today during my workout. Especially in my back, i easily lifted more then usual, Good to see some results. My cardio was also great, really loving my exercycle at the moment. Only a short update today. Cardio only tomorrow, ill do some ab exercises too.

Thursday 22nd October (96)
Great cardio today, really been pushing myself hard on cardio days to ge the most out of it!! My weight has kinda plataued at 99kg im really hoping it will drop another couple KG in the next week or so. I need to see some improvement to keep me going!! All this hard work needs to be doing something. Legs i think tomorrow. Suppost to be my day off but im working a few hours in the afternoon. GHood to get some extra cash for my poker trip next month.

Friday 23rd October (96)
ENjoyed working ym shoulders today i thought i was going to be doing legs but realised when i got to the gym it was shoulders day. I have increased the weights in my lateral raises and shoulder extensions which is good to see. Starting to see some difinetion coming through also which is encouraging. My cardio was a little slack, wasnt as hard as i usually go, but i still got a good sweat up. I think the music i listen too during my workouts effects how hard out i go, its strange. Legs are tomorrow for sure, going to be great. Geta day off as well. Just found out that im doing 3 doubles in a row from sunday thru till tuedays. 16hours days starting at 11am thru till 3am. Going to be fun pushing in my workouts before work!! FIngers crossed i can do it.

Saturday 24th October (95)
Good workout today, really killed my legs as usual, its good my current workout setup allows for a week off in between each muscle group, my legs will need a week to recover. I have a good cardio session aswell. I lost my point for having a glass of wine with tea. Should not be too damaging to my progress though. Tomorrow i start a killer 3 days at work, 16 hours each day!! Ill try fit my session in before work, but this will only allow me around 6 hours sleep for the next few days. Not looking forward to that!!

Sunday 25th October (94)
Lost a point today for only doinf 30mins of cardio! I thought i was running late for work seen as i was doing a double shift when actually i had an extra 30mins so i could have completed my session. A little bit annoying. 16 hours of work today. Was a very long day. Home to sleep, up in 5 hours, for my chest and triceps session. then another 16hours work. i love my JOB

Monday 26th October (94)
Struggle to get out of bed this morning glad i did thou, my gym session was good, a little rushed but still quality. Tomrorrow morning is giong to be tough, today at work i have made a few mistakes, could be due to the tiredness im nt sure. Only cardio tomrrow looking forward to not doing any doubles for a couple days. Ate well today, our staff meal wasnt the healthiest but there was nothjing else so i had a small portion. looking forward to bed.

Wednesday 28th October (92)
I didnt get to the gym yesterday due to working so much and lack of sleep, i physically could not get myself out of bed yesterday morning!!! So i lost two point due to not posting as well. I did however drop below 99kg, i am currently 98.6kg which is awesome. My workout today was great. Im loving to my biceps, next to legs they are my favourite muscle group. Cardio was good, i was not too keen to get on with it, but once i was on the bike i got in the groove and powered out a good 30mins. Cardio only tomorrow. Oh and i have been eating well. I am starting my own transformation progress thread, this has been a great month and i want to continue to see results for the next few months to come, so posting on my own journal will be great motivation.

Saturday 31st October (89)
I have missed a couple updates but i have started a journal for people to follow my progress, i had a great workout today, and even did some extra cardio. I will be taking measurements later on and will post my final measurements at some stage today. i have made some great progress over this month and am hoping to continue this thru November. I still have around 18kg to loose so i have a long way to go!!

Goal: Fitness and fat loss


Aim: Eat clean, exercise daily, one cheat meal per week
Monday: Cardio
Tuesday: Weights
Wednesday: Run
Thursday: Weights
Friday: Cardio
Saturday: Long Walk
Sunday: Rest or race

Oct 1st: Walked 3 miles with mum, ate cheat meal (Chinese) when we got there!
Oct 2nd: Boxercise tonight, good food day late post -1
Found out I got a London Marathon place today, motivation to get this right.
New Goal: Get ready for my first marathon next April
Oct 3rd: Walked 7 miles, good food, big blister
Oct 4th: Just housework today, cooked up apple and blackberries - mmmm. Ate well, early start tomorrow.
Oct 5th: 4 mile walk with some short runs. Ate healthy until the Welshcakes -1
Oct 6th:



Current Points = 98

GOAL: Fat Loss


COMMENT: I want to reintroduce healthy habits into my life.


WORKOUT SCHEDULE
Monday: Brisk walk, 45 mins (fasted) (AM); Weight training: Full body workout
Tuesday: Brisk walk, 45 mins (fasted) (AM)
Wednesday: Brisk walk, 45 mins (fasted) (AM); Weight training: Full body workout
Thursday: Brisk walk, 45 mins (fasted) (AM)
Friday: Brisk walk, 45 mins (fasted) (AM); Weight training: Full body workout
Saturday: Brisk walk, 45 mins (fasted) (AM)
Sunday: Brisk walk, 45 mins (fasted) (AM)

MEAL SCHEDULE
Five meals per day, (As per Naturhouse guidelines)

STARTING STATS
WEIGHT: 80.6 kg
BODY FAT: 26% (tanita scale)
WAIST: 98cm


END STATS
WEIGHT:
BODY FAT:
WAIST:

day 1: diet ok/exercise ok: 100 pts

GOAL: Weight Loss


COMMENT: I want to lose 8 lbs


WORKOUT SCHEDULE
Monday: Stationary bike 20 mins & Elliptical 20 mins & Treadmill 20 mins ; Weight training: chest & triceps(PM)
Tuesday: Stationary bike 20 mins & Elliptical 20 mins & Treadmill 20 mins; Weight training: Legs & Back & Biceps(PM)
Wednesday: Stationary bike 20 mins & Elliptical 20 mins & Treadmill 20 mins; Weight training: chest & triceps(PM)
Thursday: Stationary bike 20 mins & Elliptical 20 mins & Treadmill 20 mins;Weight training: Legs & Back & Biceps(PM)
Friday: Stationary bike 20 mins & Elliptical 20 mins & Treadmill 20 mins; Weight training: chest & triceps(PM)
Saturday: Stationary bike 20 mins & Elliptical 20 mins & Treadmill 20 mins; Weight training: Legs & Back & Biceps(PM)
Sunday: Stationary bike 20 mins & Elliptical 20 mins & Treadmill 20 mins; No weight training.


MEAL SCHEDULE
Six meals per day


STARTING STATS
WEIGHT: 250 pounds
BODY FAT: 30%
ARMS: 17"
CALVES: 16"
CHEST: 45"
FOREARMS: 13.5"
HIPS: 43"
THIGHS: 23.5"
WAIST: 41.5"


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

GOAL: To drop a few pounds.

COMMENT:
I’ve returning having been away for six months. I need to refocus my attention and get back into the frame of mind of feeling in control. During my absence I regained 50% of what I lost.

WORKOUT SCHEDULE:
Daily exercise to consist of visit to the gym with my initial focus on cardio, alternate days added resistance. To restrict using my bus pass use to the absolute minimum.


MEAL SCHEDULE:
Minimum four/five small clean meals per day, no cheat meal.

STARTING STATS:
WEIGHT: 280 pounds
BODY FAT: Loads of it.

DAILY LOG:
OCT 1: Meals not to schedule -1
Weight training (40 mins) Cross-Trainer (20mins) Stationary bike (20 mins) 2 x 50 minute walks.
-1 points [99 points]
OCT 2: Meals on schedule. Cross-Trainer (25mins) Stationary bike (25 mins) 2 x 90 minute walks.
-0 points [99 points]
OCT 3: Meals on schedule. Weight Training 40 minutes, 2 x 50 minute walks.
-0 points [99 points]
OCT 4: Rest Day. Unscheduled cheat meal. I'm down with flu at the moment, so feeling hesitant about the gym tomorrow. I don't wanna go spreading no germs.
-1 points [98 points]
OCT 5: Still ill with the flu. Meals on schedule. No Training. Realistically I'm not expecting to be fit until Thursday.
-1 points [97 points]
OCT 6: Final flu day. Diet not to schedule. Return to gym tomorrow,
-2 points [95 points]
OCT 7: Back on track.Meals on schedule. Weight Training 40 minutes, 1 x 30 minute walk.
-0 points [95 points]
OCT 8: I seem to have completely lost a day, probably an after-sneeze of my recent bout of flu. Still, -3 (ouch).
-3 points [92 points]
OCT 9: Meals on schedule. Cross-Trainer (35mins) Stationary bike (2 mins) 1 x 80 minute walk.
-0 points [92 points]
OCT 10: Meals on schedule. Weights 40 minutes 1 x 40 minute walk.
-0 points [92 points]
OCT 11: Meals on schedule. Cross-Trainer (40mins), 1 x 30 minute walk.
-0 points [92 points]
OCT 12: Meals on schedule. Weights 40m, 1 x 50 minute walk.
-0 points [92 points]
OCT 13: Diet not to schedule (-1), Late update (-1), 2 x 60 minute walks, 15 minutes rower + 10 minutes cross-trainer
-2 points [90 points]
OCT 14: Meals on schedule. Weights 50m, 1 x 30 minute walk.
-1 points for late update [89 points]
OCT 15: Meals on schedule. Rower 20m, cross-trainer 20, 1 x 5[0 minute walk.
-0 points [89 points]
OCT 16: Meals on schedule. cross-trainer 30, 2 x 50 minute wk.
-0 points [89 points]
OCT 17: Meals on schedule. Rest day..
-1 point for late update [88 points]
OCT 18: Meals on schedule. cross-trainer 30, weights 20 mins.
-0 points [88 points]
OCT 19: Meals on schedule. cross-trainer 40, walk 50 mins.
-0 points [88 points]
OCT 20: Meals on schedule. Weights 40 mins, 2x30 mins walks.
-0 points [87 points]
OCT 21: Meals on schedule. rower 35 mins, 2x50 mins walks.
-0 points [87 points]
OCT 22: Unscheduled cheat meal. Weights 40 mins, 50 mins walks. Late update
-2 points [85 points]
OCT 23: Meals on schedule. rower 15 mins, Cross-trainer 25 mins. 50 mins walk.
-0 points [85 points]
OCT 24: Meals on schedule. Rest Day.
-0 points [85 points]
OCT 25: Meals on schedule. Cross-trainer 30, 1 x 50 minute wk.
-0 points [85 points]
OCT 26: Meals on schedule. Missed the gym.
-1 points [84 points]
OCT 27: Meals on schedule. Weights 35 mins. 40 min walk
-0 points [84 points]
OCT 28: Meals on schedule. Cross-trainer 40, 2 x 50 minute wk.
-0 points [84 points]
OCT 29: Meals on schedule. Weights 40 min, 1x 50 min walk..
-1 point late update [83 points]
OCT 30: Unscheduled meal. Cross-trainer 40, 1 x 40 minute wk.
-0 points [83 points]
OCT 31: Meals on schedule. Rower 40 min, 1x 30 min walk..
-0 points [83 points]

I'll post stats and workout regimen a bit later. Just wanted to get my name in the hat before I missed the deadline.

:D

GOAL
Fat Loss - 8 lbs
Going to try a Cyclical Ketogenic Diet (CKD) just for fun and because my body has responded to low carb diets before.

Starting Stats
228.5 25.4% BF
Chest 41 1/4"
Waist 40 1/16"
Hips 40"
Arms 14 11/16"
Forearms 12 5/16"
Thighs 25 5/16"
Calves 15 3/8"

Ending Stats

Workout Schedule
Sunday - Friday
Weights followed by Cardio

Saturday
No Workouts

Meal Schedule
Weekday

Meals every 2.5 hours
Protein at every meal
At least 225g protein a day
Minimal carbs


Weekend

Meals every 2.5 hours
Protein at every meal
At least 225g protein a day
Carb-up so minimize fat


Oct 1 - 100 Did a morning upper body workout followed by steady state on the erg. Started the CKD yesterday (with a slight headache) but today I feel good and am not hungry at all. Had to force in the proper number of meals since I felt full all day long. Of course, the very first day of the challenge my mother-in-law wants to go out to the Olive Garden >_< No bread sticks or deserts for me, just a steak with some rosemary.
Oct 2 - 100 Brief morning upper body workout again, my legs are like lead from the excessive squats and lunges on Sept 30th.
Oct 3 - 100 No workout today, ate clean.
Oct 4 - 100 Did my chest and back exercises, kept the intensity very high, felt good. I don't usually drip sweat when doing weights, but keeping the time between reps and sets to a minimum really got my heart going.
Oct 5 - 100 Plyometrics today. For some reason I thought that it would be more similar to pilates or yoga, so not true. It was more like the exercise routines we would do when I played basketball - continuous burning in all the leg muscles. Still was fun though. Diet has been perfect this entire month, so glad I'm sticking with it.
Oct 6 - 100 Shoulders/Arms workout, even though I did an hour at a decent intensity it was still rather easy. I'm going to have to go heavier next time. Ate perfectly, sticking to my %s and frequency.
Oct 7 - 100 Finally under 25% BF according to my scale! Did my workout, ate properly. Starting to feel very tired from dieting and working out every day.
Oct 8 - 100 Legs/Back today. Felt good, was falling asleep beforehand (been working too much) but got up and went to work out and made it through. Looking forward to sleeping in a bit tomorrow.
Oct 9 - 100 Kenpo workout. Eating properly on the CKD is really easy. Going to do a carb-up tomorrow. Using calipers, my measured body fat is 69mm for 20%. So my electric scale is still off by about 5% as I've observed before.
Oct 10 - 100 Off workout today, carbing up... I'm going to give myself 100 points even though it is still the AM since I can't possible screw up rest and eat :D Yeah... My weigh-in this morning has me at Weight 225.7 BF 24.8% Fat 56, so I've lost 2.8 lbs so far this month with 2 lbs being fat and 0.8 lbs being lean. Tape measurements show the chest is up, waist/arms/legs are down, which is a good direction since my arms and legs look a little leaner now.
Oct 11 - 100 Chest/Back, felt great. An hour of weight went by very quickly. Back on my high protein/low carb diet for the week.
Oct 12 - 100 Plyo again, wasn't too hard this time, going to have to up the difficulty next week. Still dieting properly.
Oct 13 - 100 Traveling today, so swapping my workouts around so I can do non-weight workout today. Bringing food with me to stay on my diet.
Oct 14 - 98 No!!!! Lost two points. While at a conference I was very hungry and ate the crap they put in front of me, so -1 for the diet. When I got back home that night I had a lot of work to catch up on and didn't get around to working out -1. Oh well, I'll get back on track tomorrow.
Oct 15 - 97 -1 for not sticking to my diet. Again, I didn't get back home till really late and didn't feel much like working out but I went to go lift weights and glad I did.
Oct 16 - 97 Worked out, ate properly. I haven't lost any weight in the past week, I think I need to add in some more cardio to my weight training, need to find time to do so.
Oct 17 - 96 -1 went out to a club and drank more than I planned, otherwise ate properly. Was a rest day for workouts.
Oct 18 - 95 -1 didn't stick to the diet today. Did my chest/back workout which felt great after having the day off.
Oct 19 - 95 Ate well, did my workout. Really pushed hard today, we'll see how my legs like me tomorrow.
Oct 20 - 95 Ate well, did my workout. I've had a little cold over the past week that won't go away.
Oct 21 - 95 Stuck to my diet, also did my workout, felt great since I pushed hard.
Oct 22 - 95 Ate well. Been tired, didn't feel like working out today, but went ahead and did legs. Glad next week will be a recovery week.
Oct 23 - 94 -1 Didn't stick to my diet. Pushed really hard in the workout, I'm all sore today.
Oct 24 - 94 Off day so did some stretching.
Oct 25 - 94 Worked out, ate well.
Oct 26 - 93 -1 Diet was off today, need to really concentrate and get back on track to finish off the month. Did my workout as scheduled.
Oct 27 - 93 Kept my diet in order. Did my workout, I thought I had light cardio scheduled, but when I checked my calendar it was actually an hour of hard cardio. Kinda disappointed by that because I was tired already, but I did the workout and worked up a good sweat.
Oct 28 - 93 Diet and workout was great.
Oct 29 - 93 Kept my diet in check and did my workout. Pushed really hard and now I feel it today.
Oct 30 - 93 Ate well, I'm moving my Friday workout to Saturday since I got interrupted half way through.

GOAL: Fat Loss


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


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


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


STARTING STATS
WEIGHT: 270 pounds
BODY FAT: unknown
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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

GOAL: Cutting


COMMENT: I am not concerned with numbers. I just want to stay consistent. 30 days of a clean diet and working out 6 days a week.


WORKOUT SCHEDULE
Monday:
WEEK 2: 1 hour cardio
WEEK 3: Walk/Run 6 miles - Abs
Tuesday:
WEEK 2: Chest & Tris -Drop Sets- & 20 Min. HIIT Cardio
WEEK 3: Bi/Tri/Shoulders - Heavy Sets - 20 Min. HIIT Cardio
Wednesday:
WEEK 2: Abs & Lower Back & 45 Min. Cardio
WEEK 3: Abs & Lower Back - Heavy Sets - 45 Min. Cardio
Thursday: day off
WEEK 2: Shoulders -Drop Sets- & 45 Min. Cardio
WEEK 3: Legs - Plyometrics - No Cardio
Friday: Lower Back - 40 Min. Cardio
WEEK 2: 1 Hour Cardio
WEEK 3: Chest - Heavy Sets - 45 Min. Cardio
Saturday: Legs - 20 Min. HIIT
WEEK 2: Off
WEEK 3: 1 Hour Cardio
Sunday: 1 Hour Cardio & Abs
WEEK 2: Legs - Plyo
WEEK 3: Back - Heavy Sets 45 Min. Cardio



MEAL SCHEDULE
No Cheats:

6 MEALS


OCT 1: Thursday: Meal 1: Non-Fat Capp Meal 2: Non-Fat Cottage Cheese & Almond Crackers Meal 3: Non-Fat Capp Meal 4: Chargrilled Chicken Salad/Small Bowl Chicken Soup Meal 5: Low Fat Beef/ Low Fat Cheese/ Turkey Bacon Meal 6: Same as Meal 5 - go all my veggies in earlier in the day - vitamins before bed. [100 points]

OCT 2: Friday: Meal 1: Non-Fat Capp & Protein Bar 2: Protein Bar 3: Non-Fat Capp & Protein Shot 4: Low fat ham cheese on wheat w/ corn chips and salsa 5: 6: Lower Back and Cardio done. Yuck....bad night...food didn't go well...1 point down....[99 points]

OCT 3: Did workout - 6 meals..okay day. [99 points]

OCT 4: Did not workout --- but good day on diet...down 1 point....[98 points]

OCT 5: Great diet day..but too much homework..no workout...-1 point Meal 1: Protein Bar 170, Coffee 90 2: Protein Bar 170, Coffee 135 3: Meal 250 WW 65 4: Lentil Soup 180 WW 65 Graham 140 5: WW 130 Cheese 75 Ham 75 6: 120 Chicken Breast 40 Green Beans = 1705..kinda high on the cal side [97 POINTS]

OCT 6: Great diet day and GREAT workout!!...[97 POINTS]

OCT 7: Great day....{97 points}

OCT 8: Diet sucked...but had good workout but didn't do full 45 min of cardio...yikes 2 points down....(95 POINTS)

OCT 9: Great day, but forgot to update... 1 point down (94 POINTS)

OCT 10: Good day...planned day off of workout....(94)

OCT 11: Had a good day...but ended up cheating last night...diet today was spot on...so -1 for yesterday...oh I had a good workout (93)

OCT 12: Diet: 1. Coffee w/ 2% milk - 4 egg whites. 2. Chicken Breast/Bellpepper - 1/4 cup cook brown rice. 3. Coffee w/ 2% milk - chicken breast/bellpepper. 4. Protein Pancakes 5. Tuna & Green Beans - Had a great workout - today was perfect.--Counting down...only 4 days until Vegas(93)

OCT 13: Had a great day - but forgot to update!!!! -1 (92)

OCT 14: Great day (92)

OCT 15: Well I have lost 4 pounds in two weeks...I know it sounds crazy..but I was doing really poorly before I started the challenge...now you can see a little bit of striations in my legs..I can't remember the last time that was...yay!! -- Kicked ass on my morning workout...tomorrow Vegas here I come! (92)

OCT 16: Having Drinks -- VEGAS for 3 days! - 1 point (91) - will remain perfect on diet for ALL 3 DAYS!!! I will deduct an extra point for cheating on food. Had a wonderful day - but forgot to update... - another point -- (90)

OCT 17: - 1 No Update...1.....no workout....-1(87)

OCT 18: - 3 No update and cheated.....but had a blast....back to the grind...no workout.....(84)

OCT 19: well going home today....everything back to normal...lol...cheat ALL Day...last 1/2 day in vegas...and didn't update -2...wow this month is going to hell in a hand basket...
(82)

OCT 20: Bad diet day.....no workout...(80)

OCT 21: Blah...flippin blah...and that's all I have to say (78)

OCT 22: Great day....well good day.....just had my fourth meal and did my workout.....so I get to keep my points...but I am feeling really peeved at myself for the last week.....I will be back where I was a week ago by the time November Challenge starts....(77)

OCT 23: Good day diet wise..no workout...(76)

OCT 24: No internet..couldn't update..good day (75)

OCT 25: Good workout...bad diet...couldn't update (73)

OCT 26: No scheduled workout....did good on diet (73)..geese this month has really been a bust...had one really good week and have pretty much sucked since then...yick

OCT 27: Well I had a kick ass day...(73)

OCT 28: Great Day!!! (73)

Oct 29: Going to the gym...no worries...good day....(73)

GOALS:


I will complete "New Rules of Lifting" Fat Loss-III workout.
I will reduce my body fat 3% by the end of the month going from 20% to 17%.

PREVIOUS CHALLENGES:
August 2009 (http://forums.johnstonefitness.com/showpost.php?p=750010&postcount=21)
September 2009 (http://forums.johnstonefitness.com/showpost.php?p=758007&postcount=13)

WORKOUT SCHEDULE:
MON: Cardio
TUE: Weights
WED: Cardio
THU: Weights
FRI: Cardio
SAT: Weights, Cardio
SUN: Rest

OTHER SCHEDULE


Five meals per day, one cheat meal per week.
Meditate daily minimum 30 minutes.
In bed by midnight Sun-Thu


OCTOBER DAILY UPDATES
1. THU: meditated, ate meals, no lifting (-1), in bed late (-1). [98]
2. FRI: Cardio, meditated, ate meals. [98]
3. SAT: Lifted, ran, meditated, ate meals, cheat meal. [98]
4. SUN: Lifted, meditated, skipped meal (-1), bed early. [97]
5. MON: Spin, meditated, ate meals, bed early. [97]
6. TUE: Lifted, meditated, ate meals, bed late (-1). [96]
7. WED: no cardio (-1), meditated, ate meals, bed early. [95]
8. THU: no anything (-4). [91]
9. FRI: no anything (-4). [87]
10. SAT: ran 5k, no weights (-1), no meditating (-1), missed meal (-1). [84]
11. SUN: meditated, ate meals, bed on time. [84]
12. MON: no cardio (-1), meditated, ate meals, bed on time. [83]
13. TUE: Lifted, meditated, ate meals, bed on time. Yay! [83]
14. WED: Cardio, meditated, ate meals, bed on time. [83]
15. THU: No weights (-1), bed late (-1), meditated, ate meals. [81]
16. FRI: Cardio, meditated, cheat meal (-1). [80]
17. SAT: No weights (-1), no cardio (-1), meditated, skipped meal (-1). [77]
18. SUN: Meditated, planned cheat, bed on time. [77]
19. MON: Cardio (swim), Meditated, ate meals, bed on time. [77]
20. TUE: Lifted, meditated, ate meals, bed late (-1). [76]
21. WED: Cardio, meditated, ate meals, bed on time. [76]
22. THU: Lifted, meditated, ate meals, bed late. [75]
23. FRI: Cardio (treadmill run), meditated, ate meals. [75]
24. SAT: Lifted, no cardio (-1), meditated, unplanned cheat (-1). [73]
25. SUN: Rested, meditated, planned cheat, bed early. [73]
26. MON: Cardio, meditated, ate meals, bed early. [73]
27. TUE: Lifted, meditated, ate meals, bed early. [73]
28. WED: Cardio, meditated, unplanned cheat meal (-1), bed late (-1). [71]
29. THU: Lifted, meditated, ate meals, bed on time. [71]
30. FRI: Cardio, meditated, cheat meal (-1). [70]
31. SAT: Lifted, cardio, meditated, cheat meal (-1). [69]

FINAL SCORE: 69

STARTING STATS
WEIGHT: 187 pounds
BODY FAT: 20.0%

ENDING STATS
WEIGHT: 185 pounds (2 lbs loss)
BODY FAT: 20.0% (no change)

RETROSPECTIVE:
My lowest final score so far for these 100 point challenge. None of my major goals have been hit. I'm still in the middle of the Fat Loss III program. No change in body fat. I haven't been consistent at all this month. By my numbers, I seemed to have lost 2 lbs of muscle. Will be continuing on into November.

Let's do this wild man!

I am cutting.

Low carb diet throughout the week with a Saturday cheat day.

Three runs a week that will either be a 20 minute sprint interval or a 5K.

Lifting full body three days a week on alternating days. Might even throw in some swimming because I be crazy like that.

Weight: 205 lbs.

Goal: 199 lbs.

October 1: Not the way I wanted to get into this but didn't do my run yesterday. Had work and then a work meeting. I could have done it and it pisses me off. No more of that. -1 for asshattery.

October 2: No update. -1

October 3: No update -1

October 4: Ran on the 5K trainer and my calves are killing me. 97 points. Let's see if I can get my crap together.

October 5: No update -1

October 6: I continue to eat well but I haven't taken the time to get on here and update. I guess that's better than updating without eating well and training. I'm trying to get ready for a 5K that is far too soon for my liking.

October 7: Today I ran 3 miles, lifted and have eaten well. Got on the scales and was 204.5 this morning. Zucchini & squash stir fry and polish sausage is pretty sweet. I've got a chicken that I'd like to cook. Maybe I'll get on that before class. I've got about 20 mins of time of my own during the day (weird!) so I think I'm going to veg out in front of the tv. The grad student life is rough.

i'm in.

Sorry, for late, I'm new here and I thought I have to write a blog at the blog section... so now I'll copy my blog entries, or a short version of those.


GOAL: Cutting


COMMENT: I want to reduce fat on my abs.


WORKOUT SCHEDULE
Monday: Stationary bike / running (fat burning, aerobic) 30 mins; Weight training: chest & triceps (PM)
Tuesday: Stationary bike / running (fat burning, aerobic) 30 mins
Wednesday: Stationary bike / running (fat burning, aerobic) 30 mins; Weight training: back & biceps (PM)
Thursday: Stationary bike / running (fat burning, aerobic) 30 mins
Friday: Stationary bike / running (fat burning, aerobic) 30 mins; Weight training: delts & traps (PM)
Saturday: Optional cycling, fast walking 30 mins
Sunday: Stationary bike / running (fat burning, aerobic) 30 mins


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


STARTING STATS
WEIGHT: 78,2 kg
ARMS: 32 cm
CALVES: 40 cm
CHEST: 88-95 cm
FOREARMS: 26 cm
HIPS: 97 cm
THIGHS: 59 cm
WAIST: 83-91 cm


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


October 2: Well, I am a student from Hungary, Europe. On my first day I did my exercise, it was about 30 mins of stationary bike, and I'm ready with my 6 meals. Good beginning.
100 points

October 3:On Friday I was doing my cardio (weight loss program) and my exercises at the gym as well. Additionally I did some exercises on my abs.

I had six meals, but I am not confident in the composition of them. At first time it's extremely difficult to find the 40-40-20 balance among carbohydrates, protein and fat. But I am working on it.

100 points

October 4: One meal missed. 99 Points.

October 5: One meal missed again. 98 points.

October 6: Everything goes well. 98 points.

October 7: Everything goes well. 98 points.

October 8: Everything goes well. 98 points.

October 9: Everything goes well. 98 points.

October 10: Everything goes well. 98 points.

October 11: Everything goes well. 98 points.

October 12: Everything goes well. 98 points.

October 13: University was very exhausting. I missed my cardio exercise. -1 point. 97 points.

October 14: Damn! Yesterday I was so busy but tired as well I didn't go to do my lifting program... -1 point. 96 points.

October 15: Everything goes well again. I had an additional exercise what I missed one day before. 96 points.

October 16: Everything goes well. 96 points.

October 17: Everything goes well. 96 points.

October 19: 1 missed post, -1 point. 95 points.

October 20: Everything goes well. 95 points.

October 21: Everything goes well. 95 points.

October 22: I can't do my weightlifting exercise next day, so I had it this day. 95 points.

October 23: As I wrote yesterday I had my weightlifting exercises on 22th October. On 23th I had 2x25mins outdoor cycling, and I missed one meal. -1 point. 94 points.

October 24: First time I missed my optional training. 94 points.

October 25: I missed my workout and had cheat meal again. -2 points. 92 points.

October 26: Had all meal, but missed cardio and weight lifting workouts. Without these I was exhausted. I need rest!!! -2 points. My weight: 78,2 kg. It's exactly the same as in the start was! 90 points.

October 27: Everything goes well. 90 points.

October 29: Missed post, missed workout, -2 point. 88 points.

October 30: Very bad end, lazy day: 4 meals, no workout, -4 points. 84 points.

i'm in too

GOAL: Fat loss


COMMENT: I want to lose 6 lbs in October


WORKOUT SCHEDULE
Monday: 12mins HIIT, 45 min cardio boot camp
Tuesday: 12 mins HIIT, 30mins swim, Weight training (Legs and Shoulders)
Wednesday: 12 mins HIIT,45min cardio boot camp
Thursday: 12 mins HIIT, 30 mins swim, Weight training (Chest & Tri)
Friday: 12 mins HIIT, 45min cardio boot camp
Saturday: 12 mins HIIT, weight training (back and biceps)
Sunday:

Daily - min of 30 push ups to contribute to the million push up challenge http://forums.johnstonefitness.com/showthread.php?t=37567

MEAL SCHEDULE
five meals per day
One cheat meal per week


STARTING STATS
WEIGHT: 200 pounds
BODY FAT: 25%
HIPS
WAIST


END STATS
WEIGHT:
BODY FAT:
HIPS
WAIST

1/10 - tried to update this via my mobile phone last night, but was unable to. I coudl access the edit function, but my existing post wasnt showing in the edit box - hence the reason for the late update of this. I'm not going to deduct one point as I did try! All workouts and meals as per plan [100 points]
2/10 - all on track, though one slip up with diet [-1 = 99]
3/10 - on track and did extra walking (2hrs) today [99]
4/10 - scheduled cheat meal for this week. Scheduled rest day, but spent a full day running round the woods like a mad thing playing Airsoft (similar to paintball), so a reasonable workout anyway.
5/10
6/10
7/10
8/10
9/10

GOAL
Lose 1-2% body fat.

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

WORKOUT SCHEDULE
Cardio: HIIT (2x/week), LISS (3x/wk), Soccer (1-2x/wk)
Weight Training: Tri's & Chest, Abs, Bi's, Abs, Legs, Back & Shoulders

PAST CHALLENGES
Sept. 2009: (181.0lbs, bf 22.0%) [Click Here (http://forums.johnstonefitness.com/showpost.php?p=756814&postcount=6)]

STARTING STATS
WEIGHT: 175.5 lbs
BODY FAT: 20.5%
BICEPS: 34/35cm (flexed)
CALVES: 37/37.5cm (standing)
CHEST: 94cm
FOREARMS: 26.5/29cm
HIPS: 98cm
THIGHS: 56.5/59.5cm (standing)
WAIST: 94cm


END STATS
WEIGHT: 172.0 lbs
BODY FAT: 20.5%
BICEPS: 33.5/34.5cm (flexed)
CALVES: 37/37.5cm (standing)
CHEST: 92.5cm
FOREARMS: 27/29cm
HIPS: 93.5cm
THIGHS: 57.5/58.5cm (standing)
WAIST: 92cm


DAILY LOG

OCT 01: -0 points [100 points] (175.5lbs, bf 20.5%): 6 Meals - HIIT, Abs
OCT 02: -0 points [100 points] (175.5lbs, bf 22.0%): 6 Meals - LISS, Legs
OCT 03: -0 points [100 points] (175.5lbs, bf 22.0%): 6 Meals - LISS
OCT 04: -0 points [100 points] (176.0lbs, bf 21.5%): 6 Meals - Soccer
OCT 05: -0 points [100 points] (174.0lbs, bf 21.5%): 6 Meals - LISS, Triceps, Shoulders
OCT 06: -0 points [100 points] (173.0lbs, bf 21.0%): 6 Meals - HIIT, Abs
OCT 07: -0 points [100 points] (174.5lbs, bf 21.5%): 6 Meals - LISS, Biceps, Forearms
OCT 08: -0 points [100 points] (174.5lbs, bf 21.0%): 6 Meals - Abs
OCT 09: -0 points [100 points] (173.0lbs, bf 21.5%): 6 Meals - LISS
OCT 10: -0 points [100 points] (173.5lbs, bf 21.5%): 6 Meals - LISS
OCT 11: -0 points [100 points] (173.5lbs, bf 21.5%): 6 Meals - LISS
OCT 12: -0 points [100 points] (173.5lbs, bf 21.5%): 6 Meals - LISS, Triceps & Shoulders
OCT 13: -0 points [100 points] (173.5lbs, bf 21.0%): 6 Meals - HIIT, Abs
OCT 14: -0 points [100 points] (173.5lbs, bf 21.5%): 6 Meals - Soccer
OCT 15: -0 points [100 points] (173.5lbs, bf 21.5%): 6 Meals - LISS
OCT 16: -0 points [100 points] (173.5lbs, bf 21.0%): 6 Meals - LISS, Abs
OCT 17: -0 points [100 points] (173.5lbs, bf 19.5%): 6 Meals - LISS, Biceps
OCT 18: -0 points [100 points] (173.5lbs, bf 20.5%): 6 Meals - HIIT
OCT 19: -0 points [100 points] (173.5lbs, bf 21.0%): 6 Meals - HIIT, Triceps & Shoulders
OCT 20: -0 points [100 points] (172.5lbs, bf 21.5%): 7 Meals - HIIT
OCT 21: -0 points [100 points] (172.5lbs, bf 21.5%): 6 Meals - Soccer
OCT 22: -0 points [100 points] (171.0lbs, bf 22.0%): 6 Meals - HIIT
OCT 23: -0 points [100 points] (172.0lbs, bf 21.5%): 6 Meals - LISS, Biceps
OCT 24: -0 points [100 points] (172.5lbs, bf 21.0%): 6 Meals - LISS
OCT 25: -0 points [100 points] (173.0lbs, bf 21.0%): 6 Meals - Soccer
OCT 26: -0 points [100 points] (173.0lbs, bf 20.0%): 7 Meals - HIIT, Legs & Shoulders
OCT 27: -0 points [100 points] (173.0lbs, bf 19.5%): 6 Meals - LISS, Triceps
OCT 28: -0 points [100 points] (172.5lbs, bf 20.0%): 6 Meals - Soccer
OCT 29: -0 points [100 points] (172.5lbs, bf 20.0%): 6 Meals - LISS
OCT 30: -0 points [100 points] (172.0lbs, bf 20.0%): 6 Meals - LISS, Biceps & Forearms
OCT 31: -0 points [100 points] (172.0lbs, bf 20.5%): 6 Meals - Chest & Shoulders

38yrs 202 5ft 8inches; I'll do a bf% in the am using hand sensor.
Goal is to lose bf
WORKOUTS
Sunday evening Soccer
Monday 40 minute LISS
Tuesday Chest, bi's, tri's
Wed HITT 25min
Thurs Plyometrics 45min
FRI LEGS Or Back/Bi's
Saturday ditto

DIET
6 CLEAN MEALS A DAY WITH A GOAL OF KEEPING TOTAL CALORIES CONSUMED UNDER 2200

GOAL: Cutting


COMMENT: I want to lose another 5-10 pounds this month.


WORKOUT SCHEDULE
Monday: 45 min. Weights (trainer recommendation). 30 min. LISS
Tuesday: 30 min. HIIT
Wednesday: 45 min. Weights (trainer recommendation). 30 min. LISS
Thursday: 30 min. HIIT
Friday: 45 min. Weights (trainer recommendation). 30 min. LISS
Saturday: 30 min. HIIT
Sunday: 30 min. LISS

After 9/16/09 (per trainer)
-2 off days in a row
-Other 5 days include (in this order, except cardio):
-Back/Triceps
-Legs/Abs
-Chest/Biceps
-Shoulders/Abs
-Cardio


MEAL SCHEDULE
5-6 meals per day, one cheat meal allowed (but not required) per week.


STARTING STATS
WEIGHT: 181 pounds
BODY FAT: 19%
R. ARM: 13.5"/14.25"
L. ARM: 12.5"/14"
CALVES: 15"
CHEST: 41"
HIPS: 42"
R. THIGH: 19"
L. THIGH: 22.5"
WAIST: 39.5"


END STATS
WEIGHT: 172 pounds
BODY FAT: 16.6%
R. ARM: 12.5"/14.25"
L. ARM: 12.75"/14"
CALVES: 15.5"
CHEST: 40.5"
HIPS: 39"
R. THIGH: 20"
L. THIGH: 21.5"
WAIST: 38.5"

OCTOBER DAILY LOG
Will be out of town the 8-12. Will not be posting or counting points. Will still try to do cardio everyday in the hotel.

1 - Thursday: Did HITT and ate all meals as scheduled. [100 points]
2 - Friday: Did weights, LISS, and ate all meals as scheduled. [100 points]
3 - Saturday: Did HITT and ate all meals as scheduled. [100 points]
4 - Sunday: Did LISS and ate all meals as scheduled. But, didn't post. -1 [99 points]
5 - Monday: Did weights, LISS, and ate all meals as scheduled. [99 points]
6 - Tuesday: Did HITT and ate all meals as scheduled. [99 points]
7 - Wednesday: Did weights, LISS, and ate all meals as scheduled. [99 points]
8 - Thursday: Planned Absence. [99 points]
9 - Friday: Planned Absence. [99 points]
10 - Saturday: Planned Absence. [99 points]
11 - Sunday: Planned Absence. [99 points]
12 - Monday: Planned Absence. [99 points]
13 - Tuesday: Did LISS and ate all meals as scheduled. [99 points]
14 - Wednesday: Did weights, LISS, and ate all meals as scheduled. [99 points]
15 - Thursday: Did HITT and ate all meals as scheduled. [99 points]
16 - Friday: Back, Triceps, LISS, and ate all meals as scheduled. [99 points]
17 - Saturday: Ate all meals as scheduled. [99 points]
18 - Sunday: Ate all meals as scheduled. But, didn't post. -1 [98 points]
19 - Monday: Ate all meals as scheduled. Missed workout, not by choice. -1 [97 points]
20 - Tuesday: Legs, Abs, LISS, and ate all meals as scheduled. [97 points]
21 - Wednesday: Chest, Biceps, LISS, and ate all meals as scheduled. [97 points]
22 - Thursday: Shoulders, Abs, LISS, and ate all meals as scheduled. [97 points]
23 - Friday: HIIT and ate all meals as scheduled. But, didn't post. -1 [96 points]
24 - Saturday: Ate all meals as scheduled. [96 points]
25 - Sunday: Ate all meals as scheduled. [96 points]
26 - Monday: Back, Triceps, LISS, and ate all meals as scheduled. [96 points]
27 - Tuesday: Legs, Abs, and ate all meals as scheduled. [96 points]
28 - Wednesday: Chest, Biceps, LISS, and ate all meals as scheduled. [96 points]
29 - Thursday: Shoulders, Abs, Upper Back, LISS, and ate all meals as scheduled. [96 points]
30 - Friday: HIIT and ate all meals as scheduled. [96 points]
31 - Saturday: Ate all meals as scheduled. But, didn't post. -1 [95 points]

GOAL: Cutting

WORKOUT SCHEDULE
Rotating lifting with yoga/Callanetics always on Tuesdays and Saturdays. The rest:
-Back & Delts
-Chest & calves/forearms (misc small parts or whatever needs work)
-Legs & abs
-(Repeat)
20 min. cardio after weights. Will also try to get a morning session of light cardio in the morning (subject to change with early shifts and so on).

MEAL SCHEDULE
~5 meals. This time I'm not taking points off for meals missed because of sudden workload.

STARTING STATS
WEIGHT: 139.0 pounds
BODY FAT: 18%

---

Oct. 1: Early shift (no a.m. cardio).

GOAL: ENGAGE in exercise!!!
-To do cardio exercise on every weekday
-Be more active on weekend

1 Thu - Did 30 min exercise on stationary bike. 3 sets of 10 reps on biceps and triceps using 3kg weight. [100pts]

2 Fri - Arrived home at 11pm. Was sleepy and slept till 9.30 am on Sat. Missed the weekday workout. -1 pt. [99pts]

3 Sat - Did legs, and back exercise. Managed to hit the gym today. Did 45 min spinning class with 30 min walk. The meal of the day wasn't clean lots of carb & fats -_-" Will try to eat better after exercise. [99pts]

4 Sun - Played some WII strength and yoga exercises today. Very basic stuff but I'm really bad at them that they are rather challenging. Having sore legs today. [99pts]

5 Mon - 30 min cardio on bike again. My brother was playing game in my exercise room, so I exercised with the game music and read novel at the same time. cycle speed was 23-25 km/hr. Burnt off 250+ Cal which just equaled to the Kaya bread that I ate during dinner -_-". [99pts]

6 Tue - Did a less than half-hearted cardio on bike for 15min. No good at all. -1 [98pts]

7 Wed - Morning - 15min cycle. Night - 30 min cycle. All's well that ends well. [98pts]

8 Thu - ~45min cycle light-moderate intensity. [98pts]

9 Fri - I hate the word but I have to say that I'm too "LAZY" to cycle. I did play WII game (Jillian Michaels Fitness ultimatum 2009, a game with bad graphic for about 30 min... not much effort). So upon giving up cardio for Friday 9/10, I'm going to train my back and arms. Ate sausages today at 10pm. Bad cardio day and bad food with bad timing. -2 [96pts]

10 Sat - I was reluctant to get to the gym but finally made the decision to go. Spinning class again same instructor as last week. It's was a so so session coz I didn't increase the resistance as much as was demo. Bought some vegs and stir-fried fish for tomorrow breakfast. I'll say it's a good day today. [96pts]

11 Sun - Started first meal at 9am and then I was eating with 2 hour intervals between meal/snack. Feel like I ate too much. Did some light cycling in the park with a friend today for about 1 hour. [96pts]

12 Mon - Cycled for 30min. Was cooking at night around 8pm for tuesday's meal. Getting more inventive. [96pts]

13 Tue - Thought that today's Wednesday and I've missed Tue's post -_-". Moderate - High intensity 30min cycle. It's weird that when I sing while exercise, I tend to exert more energy into the workout. Interesting. Of course I'm in the breathless state. Food surplus today as I've to attend a wedding at night. Tomorrow's a tough day as I'll be meeting with 2 groups of friends, one for lunch and one for dinner. So I can only cook for breakfast and will choose my meals carefully. [96pts]

14 Wed - Calories overload. Did 30min light exercise on the stationary bike. [96pts]

15 Thu - No cardio today -1. [95pts]

!!!!

OH NO.. what happened to my post... I lost them :~~~ Must be my lousy internet connection.
If I remembered correctly, I was at about 92pts.
Recalling the days...

...my brain's fried, I can't recall the earlier days..-_-"

24 Sat - Leg day. 30min cardio.

25 Sun - rest day.

26 Mon - 30min cardio.

27 Tue - Arms workout and some balance exercises. 30 min cardio on crossramp. [93pts]

28 Wed - No cardio. -1 [92pts]

Back to present...
29 Thu - Did my cardio. [92pts]

30 Fri - No cardio -1. [91pts]

31 Sat - My weight is down by 2.5kg. Not a lot. My body fat according to tanita scale is down by about 1%. So I lost about 1.7kg of fats. That is out of the total weight loss, it's about 68% fats.
Today was supposed to be a leg day but the exercises were not intense enough coz I don't feel the achne I always got when I trained with a personal trainer. I guess I've got to try harder next time.

GOALS:

Cutting body fat while retaining/building muscle mass.
Lose 15 lbs of body weight in 13.5 weeks, down to 180 lbs, by 31 Dec 09.
Lose 7% of body fat, down to 25%, by 31 Dec 09.
Continue the good feeling I get after every workout and to visualize and feel my body changing and growing as I grow progressively stronger and healthier.
Continue eating 'clean' and healthy.
Maintain my commitment to a healthy mind, body and fitness.


WORKOUT SCHEDULE
Monday: 20 min (aerobic, fasted) (AM); Weight training: chest, shoulders & triceps (AM)
Tuesday: 45 min (aerobic, fasted) (AM)
Wednesday: 20 min (aerobic, fasted) (AM); Weight training: back & triceps (AM)
Thursday: 45 min (aerobic, fasted) (AM)
Friday: 20 min (aerobic, fasted) (AM); Weight training: legs & abs (AM)
Saturday / Sunday: won't commit to a wknd aerobic session but will try to get one in when I can - 45 min (aerobic, fasted) (AM)
Note: I may change the weight training regimen around a bit as I study and learn more and see how my body reacts to the workouts.

MEAL SCHEDULE
Five to six meals per day, four cheat meal per week (hey, I have a family and social life!)


STARTING STATS
WEIGHT: 195 pounds
BODY FAT: 32.1% (BodPod measurement from Aug 07; I'm confident this is still an accurate number)
ARMS: 15.25"
CALVES: 14.75"
CHEST: 44.5"
FOREARMS: 15.125"
HIPS: 40"
THIGHS: 24.5"
WAIST: 42.5"


END STATS - TBD

01 Oct - Completed 45 min cardio (25 elliptical and 15 rowing machine); five meals for 1900 calories (per Dailyburn.com)
+/- 0 pts = 100 pts

02 Oct - Missed workout today (way to go on the second day! but it was because my best friend from college was stopping through town so we met for breakfast; I'll try to make up during the weekend; I did walk the dogs for 30 minutes); five meals for 2113 calories (Dailyburn.com)
- 1pt = 99 pts

03 Oct - No workout sked but I did walk the dogs for 60 min; four meals for 2090 calories including one cheat meal of pizza (Dailyburn.com)
+/- 0 pts = 99 pts

04 Oct - No workout sked but I did walk the dogs for 50 min; four meals for 2154 calories (Dailyburn.com); tomorrow its back to the gym for chest and shoulders and I can't wait. Since I missed Friday it feels like ages since I worked out and I want to get back in there. I guess thats a good thing!
+/- 0 pts = 99 pts

05 Oct - Very good workout for chest, arms, shoulders; details on the workout tomorrow (really late now and need my sleep); five meals for 2154 calories again - coincidence / same as yesterday? (Dailyburn.com);
+/- 0 pts = 99 pts

06 Oct - 45 minutes cardio - 25 on treadmill plus 20 rowing machine; five meals for 2204 calories (Dailyburn.com); researching more into BMR and caloric requirements for weight loss; ordered Salton scale from JSF Amazon.
+/- 0 pts = 99 pts

07 Oct - 10 minutes cardio warmup on treadmill; legs and back workout day (I'm modifying my workout routine and I think I'm done changing - may post for critique in another thread later this week; five meals for 1942 calories (Dailyburn.com); I've been eating between 2100 and 2200 calories for the past week that I've been tracking on dailyburn.com and I'm kinda stuck around 195 lbs, fluctuating up and down (maybe I'm expecting too much too soon). I'll shoot for between 1900 and 2000 calories. Also, paying more attention to the protein - took in 203 gms of protein today and I want to keep that at around 200 gm/day.
+/- 0 pts = 99 pts

08 Oct - 45 minutes cardio - 25 on treadmill plus 20 rowing machine; six meals for 2068 calories / 184 gm protein (Dailyburn.com); looking forward to arms, chest, shoulders tomorrow morning!
+/- 0 pts = 99 pts

09 Oct - 10 minutes cardio warmup; five meals for 2035 calories / 167 gm protein (Dailyburn.com); arms, chest, shoulders workout this morning - was a good workout.
+/- 0 pts = 99 pts

10 Oct - walked the dogs for about 70 minutes (in addition to whatever training I do during the week I also walk the dogs between 30 to 50 minutes, on avg, daily); five meals for 1888 calories / 94 gm protein - only about half of what I should have eaten (Dailyburn.com); third day straight of weight at 193.8 lbs. Down from starting weight of 197.5 lbs
+/- 0 pts = 99 pts

11 Oct - 45 minutes cardio (treadmill & rowing) - first time I went during a non-sked day so i'm going ADD a point for this :) ; five meals for 2049 calories / 152 gm protein (Dailyburn.com); walked the dogs twice for 80 minutes total
+ 1 pts = 100 pts

Note for Monday 12 Oct - Columbus Day is a federal holiday and the base will have curtailed hours and the gym will only be be open from 0900 to 1500 (3 PM) which is during my regular work day (I always go very early at 0600). So, I'll TRY to take a break and workout during lunch but if I can't, I'm going to push the week's schedule back a day and start the routine on Tuesday. I have no control over this so I won't deduct a point for a missed workout. :)

12 Oct - Was not able to make it to the gym today; five meals for 2036 calories / 164 gm protein (Dailyburn.com); walked the dogs twice for 50 minutes total; scale read 192.2 today; down 5.3 lbs since starting. Its been quite a few years since I was down in the low 190s. Looking forward to getting back into the gym tomorrow morning.
+/- 0 pts = 100 pts

13 Oct - 10 minutes cardio warmup; five meals for 2393 calories / 216 gm protein (Dailyburn.com); arms, chest, shoulders workout this morning - was a good workout, increased poundages.
+/- 0 pts = 100 pts

14 Oct - 45 minutes cardio (elliptical & rowing) ; five meals for 2094 calories / 205 gm protein (Dailyburn.com); walked the dogs 3x for 60 minutes total; got my Salter Digital Food Scale (http://www.amazon.com/gp/product/B0000YWUW2/ref=ox_ya_oh_product) in the mail today - pretty cool - I measured out a 4 oz piece of grilled chicken for dinner and it was a big larger than I thought it would be - this will help be much more precise with the food and the calorie count;
+/- 0 pts = 100 pts

15 Oct - 10 minutes cardio warmup; five meals for 1989 calories / 218 gm protein (Dailyburn.com); legs and back today - was a good workout, I think I can do more pounds but I'm also being very cautious about my back, gonna work the leg and back poundages up slowly to build up the strength until I think I can safely do the heavier lifting. I didn't work out early in the AM as I usually do ... I was just too beat and needed that extra hour in the rack. I vowed not to miss a day so I went after work and DID NOT MISS!. Ain't nothing gonna stop me!
+/- 0 pts = 100 pts

16 Oct - 45 minutes cardio (stair climber & rowing) ; five meals for 2687 calories / 107 gm protein (Dailyburn.com); bad day for the food - I had to make a 3 hour road trip and I didn't plan any food, dinner was spaghetti w/sauce and sausage and spinach salad and ice cream for dessert. Yes, it was a cheat meal. But at least I walked away from the table with a comfortable feeling in my stomach and didn't feel bloated. I ate a moderate portion.
+/- 0 pts = 100 pts

17 Oct - dog walking for total 70 minutes ; four meals; no calorie counting; we slow grilled baby back ribs - I ate a moderate portion. But overall, I was bad....
- 1 pts = 99 pts

18 Oct - dog walking for total 20 minutes ; four meals; no calorie counting; leftover baby back ribs - I ate a moderate portions. Weight at 192.2 so the downward trend continues. Back the gym for a full week of workouts tomorrow AM.
+/- 0 pts = 99 pts

19 Oct - 10 minutes cardio warmup; five meals for 2360 calories / 216 gm protein (Dailyburn.com); arms, chest, shoulders workout this morning - was a good workout, increased poundages.
+/- 0 pts = 99 pts

20 Oct - missed my cardio this morning, tried to make it up in the afternoon but couldn't get away; five meals for 1228 calories / 87 gm protein (Dailyburn.com) - bad nutrition day.
- 1 pts = 98 pts

21 Oct - 10 minutes cardio warmup; five meals for 1867 calories / 195 gm protein (Dailyburn.com); legs and back today - a good workout.
+/- 0 pts = 98 pts

22 Oct - 45 minutes cardio (elliptical & rowing); five meals for 2002 calories / 153 gm protein (Dailyburn.com); and then added some ab work on top.
+/- 0 pts = 98 pts (had to edit this again on the AM of the 23 cuz I realized that I goofed last night and logged yesterday as weight day when it was actually a cardio day)

23 Oct - 10 minutes cardio warmup; no meal counting - roadtrip day; chest, arms & shoulder workout this morning - a good workout.
+/- 0 pts = 98 pts

26 Oct - Okay I'm back. I've been bad... but not too bad. Drove down to see my parents (whom I hadn't seen since June). I had every intention of working out down here but it just didn't happen. The diet has been okay.. not terrible but then again not entirely clean. The worst was on Sunday when my brother invited me to the Miami Dolphins vs New Orleans Saints professional football game in Miami and I ate burgers, hot dogs, chips , connolies and a beer. Okay.... that was a one shot deal. But tomorrow (Tuesday) I'm driving back home and will get back on the fitness wagon. Other than this little episode, I think I've been doing pretty damn well over the past 9 weeks. My last workout was on Friday the 23rd. I did bring my MetRx and Whey protein with me and I did use them and I did watch my nutrition although not as closely as I normally would. Deduct three pts for missed workouts on Mon/Tue/Wed and an additional two points for poor diet.
- 5 pts = 93 pts

31 Oct - Okay. So I guess I wasn't back. The last week of the month was really, really, really bad. So thats what a few days vacation visiting your parents does to your schedule, eh? The diet wasn't TOO bad... sometimes yes but mostly not... I weighed myself yesterday and I was still at 192.4 so I haven't put any back on but I haven't continued to lose. I'm still down from the 195 I started the month of with. I won't even bother to try and count the points I should have dinged for this past week. Lets just call it 25 and be done with October. I'll get back on the workout and diet wagon on Monday. 'Nuff said....
-25 pts = 68 pts.

in for oct. will post schedule later today.

oct 1: did some arms and intervals on the step mill this morning. diet has been good and clean but been starving all night though. still been having that dizziness problem when i work out...happening everyday now. think i'm gonna head over to the doctor if it doesn't pass by the beginning of next week.

oct 2: no workout today, still trying to get a hang on this work schedule. but diet was on target. i'm taking saturday as an off day, as its my fiances 25th birthday so i'm taking him out.

oct 3: long day, up at 5:30 to get stuff together/done before leaving the house at 9am this morning and getting home now at 11:40. dinner was fantastic though.

oct 4: good leg day, no dizziness during the workout which was nice for a change. still trying to figure out work schedule and energy levels during the week to maximize my time in the gym. ate slice of pizza and had a can of regular pop today -1. 99

oct 5: good walk this morning before breakfast, nice to get out in the brisk, crisp air. diet on target today. 99

oct 6:every day seems to be getting longer and longer with stuff i have to do. at 9pm when i finally sit down i'm usually half asleep and ready for bed. alas, such is life. good back/bis/abs workout this morning. diet on target 99

oct 7: walk this am, plus diet on track. 99

oct 8: went to the low carb grocery store today....awesome time! went for a walk this AM plus diet on target 99

oct 9: raining out, only walked about 15 minutes before turning back in. took the extra time and did some much needed foam rolling, stretching and massage work. diet on track. 99

oct 10: did a great chest/tris/shoulders workout and some stretching. indulged in a pumpkin spiced latte at starbucks in the afternoon and although i asked for nonfat, i'm pretty sure they made it with 2%...so i'll -1 for that, cuz i drank it anyways. 98

oct 11: thanksgiving day here in canada. wasn't overly gluttonous, did have the dessert though 97.

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

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All the best everyone!

Thursday 1st October (100 Points)
Gym at 3pm
Exercycle 30.37mins, 14.63km, 267 Cals, 1153 Distance Climbed, Ave Heart 150
Cross-Trainer 30.04mins, 4.40km, 346Cals, 832 Distance Climbed, Ave Heart 157
Ate all my meals
I did the cardio session on an empty stomach, i work night shift so i dont get into bed until 4am most mornings, so i dont usually get up until about 12-1pm. I felt very tired after the session and came home and laid out on the couch catching up on some tv. I would like some advice on whether training fasted like i did was the way to go?? My post workout meal consisted of 1 cup Muesli and 1 cup of low fat milk and 1 piece of whole grain bread with marmite on it. I came right after a couple hours, but it was a strange feeling being so drained after a workout.
Well Day 1 is done, time for a good nights sleep, i have work off tonight so will be getting up eariler for my delts and traps session tomorrow.

I can't tell you what's the best work out/meal but what you eat seems to enough to me coz your work out is within 1hr. However if you feel tired, you can try to reduce the exercise time, maybe to 45min?

Personally I can't exercise more than 40min coz I get bored too easily especially on the exercise equipment. :P

Anyway you're doing great DanielPGraham!

32 entries - not bad! And about 25 of those have updated on time (ie. at least a 1 Oct update so far) :nod:

I can't tell you what's the best work out/meal but what you eat seems to enough to me coz your work out is within 1hr. However if you feel tired, you can try to reduce the exercise time, maybe to 45min?

Personally I can't exercise more than 40min coz I get bored too easily especially on the exercise equipment. :P

Anyway you're doing great DanielPGraham!

I think it just may have been my sleep, because my 1 hour of cardio today felt great. I also find 60mins of cardio to be a bit boring, thats why i have split the 60mins into 2 lots of 30mins cardio back to back on the exercycle and the cross-trainer. Seems to help mix things up a bit.

I've just read about how Thyroid hormones especially the T2 hormone helps in preserving muscles and that T3 hormone eats at fats and muscles. Also intense exercise is a factor that stimulate the glands to secretes T2 hormones.

http://www.rippednaturally.com/bodybuilding_cardiovascular_exercise_lose_fat_from _metabolism.html

And now I'm reading on how to build core strength as I virtually have none...

October 1st: Completed all. 100 points remaining. Relative scale weight -1.1 lbs. Trained cardio as planned. Meals as planned. Scale weight loss mostly water; includes real loss of probably about 0.25lb. :)
October 2nd: Completed all. 100 points remaining. Relative scale weight -1.6lbs. Ate to plan and had excellent workout, setting (another!) new deadlift PR in the process. Scale weight a bit misleading as I was a touch dehydrated upon waking.
October 3rd: Completed all. 100 points remaining. Relative scale weight -2.0lbs. This is my usual 'cheat day', but I may have a cheat meal tomorrow as I'm really not feeling the desire to today. Cardio went well. A bit concerned about the apparent fast pace of weight loss -- I don't want to catabolize muscle too much -- but we shall see how that goes at the end of this week.

Are you really losing the pounds daily? I'm astounded.@-@

GOAL:

OCT 3:
well done again - no points are deducted
WRONG!!! However all meals and WO was done properly no "start" picture was taken and no measurements was done - so as a self punishment I deduct 1 point. If it will not be done by tomorrow I will deduct 2 more points!!
-1 points [99 points]

Sound like you're really hard on yourself there....


Oct 2nd: Boxercise tonight, good food day
Found out I got a London Marathon place today, motivation to get this right.
New Goal: Get ready for my first marathon next April
Current Points = 99

Is it full marathon? I've only joined quarter marathon twice..a while back :P.

Are you really losing the pounds daily? I'm astounded.@-@

Not necessarily; when I update later you will see I have 'gained' +0.4lb / 0.2kg relative to yesterday (hence i'm now on -1.6). There are a few variables at play: whether I trained or not the day before, what type of training I did, whether I'm retaining water or the opposite, the fact my scale has both systematic and random errors involved, etc. :) That's why I set longer-term goals; measuring my scale weight daily is just to see how much 'jitter' there is in my longer-term progression.

Hi folks,
I only do weekly weight measurements for the forum but I check it daily. I have a reasonably good digital scale but I notice variability all over the map by about +/- 5 or 6 lbs. It drives me nuts despite that I am consistent about the time of day I measure. I understand this is normal due to some of the variables you mentioned (Hydrogen) but it frustrates the hell out of me for checking my progress :lol:
Sharv

I hate the scale.

I drank tons of water and by the next mornig my hydration % on scale is still too low it varies from 47%-48%. I wish I can get it up to 50% at least.

As for body fat %, I'm really hopeless in this aspect. The lowest number I got from the scale is 34.5% and this morning it's 35.5%. It's the food I know but I can't help but wish the scale is more encouraging. -_-"

I just ate rice + stir-fry mince pork this morning and a bottle of soy milk. I'm dreading the scale now.

How can I increase my activity level with a desk-work (in front of computer) job? -Other than the toilet times =_=

OCT 3: I need some discipline...
well done again - no points are deducted
WRONG!!! However all meals and WO was done properly no "start" picture was taken and no measurements was done - so as a self punishment I deduct 1 point. If it will not be done by tomorrow I will deduct 2 more points!!
-1 points [99 points]

OCT 4: a day of rest :)
meals are OK (just timed differently) but measurements & foto hasn't been taken - two points deducted.
If it will not be done by tomorrow I will deduct 4 points you lazy bastard*!!
-2 points [97 points]

*well, the lazyness is not enterely true as I was setting up my diet and WO schedule on my PC and WinMO (with all the datas and all and it took half my day - and the other half I spent sleeping :)


OCT 4: this will be short as I go for my bed right now
meals were OK (I start getting the hang of it)
missed my normal cardio - only walk my 2.2 miles from work -1
still no measurements and photos -4 (tomorrow it will be -8)
-5 points [92 points]


Hey yourmate. I hope your measurement and photos are out soon!:lol: Hate to see you're losing points for them:spaz:

Hey yourmate. I hope your measurement and photos are out soon!:lol: Hate to see you're losing points for them:spaz:

Yes, especially as at the current rate of sanction-doubling he'll be on negative points within four days :spaz:

Out of curiosity, how many of you here pack your own meals? What is your opinion on it? Self-packed meals might be a little healthier but I'm getting the feeling of isolation here... or that's something else I'm missing?

Hey yourmate. I hope your measurement and photos are out soon!:lol: Hate to see you're losing points for them:spaz:

cheers man, but I'm in trouble...
I have to get up at six every day to finish my WO by 8:30 so I can be @ work by 9:00
I finish @ 6:30 and by the time I walk back home and cook my dinner it's 8:00-8:30. Being a shop assistant I walk all day (warehouse is downstairs :tucool:) so by the time I get back into my room I don't feel like making the mesurements. As far as the pictures are concerned - not much light either ;)
And my first dayoff is on Friday - so things are look baaaad...

he'll be on negative points within four days :spaz:

yep, I was thinking the same :confused:

OCT 6: as you can see no mesurements: -8 points
meals were going strong I just started to enjoy cooking!!!
WO as planned
-8 points [84 points]

We're watching you... :lol:


Tuesday 6th October (100)
Today i woke up feeling the pain from my leg workout a couple days ago. My calve muscles feel like they ready to explode, im struggling to staighten them. I think i have to strecth alot more then what i am currently doing. I think putting aside a good 10mins at the end of each workout to stretch each muscle group worked will help with the recovery, because i dont want to feel like this again, its painful to walk. Considering the pain i was in i wasn't in much of a mood to hit the gym today for my hour carido session. However after watching a movie i forced myself down. The 1st 30mins on the exercycle were great, however the last 30mins on the cross-trainer were more of a struggle. I had to force myself to finish. However once i had finished with my cardio i felt alot better and my legs did not hurt as much. I used this oppurtunity to stretch out some more, but after i had cooled down my legs still continued to hurt. Hopefully tomorrow they will feel better. I ate good today, had my 1st salad from subway, it was suprisingly large, kept me full for most the day. Im looking forward to working my biceps tomorrow.
Exercycle - 30.16mins, 259 Cals, 14.05kms, 1114m Climb, Ave Heart Rate 132
Cross-Trainer - 30.05mins, 347 Cals, 4.86kms, 882m Climb, Ave Heart Rate 149

Hope you feel better too... I've read somewhere that cardio helps to warm up your muscles hence reduce the chance of injury as you no doubt have experienced.



OCT 6: Great diet day and GREAT workout!!...[97 POINTS]

Good for you! :claplow:

Out of curiosity, how many of you here pack your own meals? What is your opinion on it? Self-packed meals might be a little healthier but I'm getting the feeling of isolation here... or that's something else I'm missing?

I pack all my meals, every day!

I'll eat breakfast at home, or sometimes bring it with me if I'm running behind. I pack a large lunch and bring the following to work:

12:00 - 170g Chicken / Green and Red Peppers / Peas / Tomato Sauce

3:00 - 50g Almonds / Apple

5:00 - 170g Chicken / Another Apple / Celery

Then I eat again when I get home. Bringing your own food makes it really easy to succeed, and you save money on always buying things when eating out. It's much healthier - you're not getting stuck with additional carbs, or sauces, or sodium used to preserve stuff made at fast food places.

Out of curiosity, how many of you here pack your own meals? What is your opinion on it? Self-packed meals might be a little healthier but I'm getting the feeling of isolation here... or that's something else I'm missing?

I pack most of what I'll eat during the day and, yes, its sometimes a drag essentially making 2 lunches every single freakin day :nod:. To make life easier, I've left a container of protein powder at work and I pick up some milk each week. Also, a good idea to leave something healthy to snack on throughout the day. If its sitting conveniently at my desk, I'll eat it (vs. going out to buy something). All in all probably cheaper this way as well. Once you're into the routine its not so bad - though a personal chef would be nice :lol:

Bringing your own food makes it really easy to succeed, and you save money on always buying things when eating out. It's much healthier - you're not getting stuck with additional carbs, or sauces, or sodium used to preserve stuff made at fast food places.

I totally agree that you have better control by making your own meals and that it saves you money. I try to bring tasty (and healthy) stuff and have good snacks to keep me full since I have a freaking food court at the base of my office - nasty, evil, daily temptation!!!

I pack my meals too. Every time I'm cooking something for dinner I'll just make 3 or 4 times more than I'll actually eat for dinner. Then I'll portion it out and take the 2-3 meals with me to work and stick them in the fridge. Also, I'll keep lots of canned food that is good for me in my cabinet such as tuna and chicken breast in water. The instant whole grain rice in a bag is great too. It isn't what I'd usually want to eat, but it definitely works and is good for me.

I am lucky in that I have a full kitchen at work (oven with stove, toaster oven, toaster, fridge, freezer, sink, etc). So I actually end up bringing the raw materials - lean beef patties, chicken breasts, frozen veg, etc - to work, and making my lunch(es) right there in the kitchen. It only takes a few minutes to pan-broil up a lean beef burger, and it's worth it to see the looks on some of my colleagues' faces... especially as a few of them still seem fixated on this idea that eating right means Being On A Diet ;)

and it's worth it to see the looks on some of my colleagues' faces...

:) I can imagine that!

I'm pretty damn lucky in that respect. I've been working from home for the past four years.

The distance between my office and kitchen is about.... oh, 8 or 9 steps.

Makes it real easy to get my meals. I'd freak if I had to start working in an office/cubicle environment again.

Bernie

:D

Hey YM!

Hope you're doing well and progressing in your October 100 Challenge.

cheers man, but I'm in trouble...
I have to get up at six every day to finish my WO by 8:30 so I can be @ work by 9:00
I finish @ 6:30 and by the time I walk back home and cook my dinner it's 8:00-8:30. Being a shop assistant I walk all day (warehouse is downstairs ) so by the time I get back into my room I don't feel like making the mesurements. As far as the pictures are concerned - not much light either
And my first dayoff is on Friday - so things are look baaaad...

I'm in this as well and its because of you! We joined JSF about the same time and it was your challenge to me that got me off my ass to join the challenge. So far so good...

Lets keep this up, man!!!

Bernie

I'm in this as well and its because of you! We joined JSF about the same time and it was your challenge to me that got me off my ass to join the challenge. So far so good...
Lets keep this up, man!!!

That makes me proud but sadly it's not true - if you don't do it nobody can do it for you. So you're the only one who makes your ass movin' :)

This transformation process also has an additional positive factor for me - it diverts my thoughts from my problems...

So keep your focus on and go strong :)

We're watching you... :lol:



Hope you feel better too... I've read somewhere that cardio helps to warm up your muscles hence reduce the chance of injury as you no doubt have experienced.




Good for you! :claplow:

Thanks for the encouragment! :D

Thursday, October 8th - Interval cardio on the stationary bike again - hills for 24 mins (may have to switch to stair climber or eliptical so its easier on my back) :( . Diet on track. Back is still feeling a bit tweaky so taking it careful. Hasn't been getting any worse though.... I think I'll take the first week of November off from weight training to let everything (especially Mr. Lowerback) get a rest.
- 0 points (99)


Hey Sharv. Hope you get better soon. I'm using bike as well and most of the time I've got sore butt. Maybe you can try to tilt your body more to the front?



OCT 6: did my leg workout + 4 meals (out of whey protein)
-1 points [92 points]
OCT 7: had my cardio workout today + 4 meals (out of whey protein)
-1 points [91 points]
OCT 8: did chest/shoulder/triceps workout today + 4 meals (out of whey protein) but had a coffee and a cookie
-2 points [89 points]

I've been meaning to ask your deduction system coz I'm seeing it done everyday! @-@ :confused: Is it because of 6 meals a day? I'm not sure whether I'm right but if that's what you're sticking to maybe you can revise your meal plan? :confused:

Thanks for the thoughts eccent. Yep, I try and sit upright and forward on the bike. It feels better but I look like an idiot - lol.

Thanks for the thoughts eccent. Yep, I try and sit upright and forward on the bike. It feels better but I look like an idiot - lol.

:lol: I forgot that you're exercising in the gym.
Btw, I've been free from backache since the start of my exercise on bike beginning this month. However, suddenly the backache just came on yesterday (Sat) a few hours after I've posted about your backache. How ironic!:o I'm trying to do lots of stretching now since my flexibility has suffered from neglect.

OCT 10: leg WO today - cannot believe that I picked a gym where one's not able to squat...


?? Not enough space?


Saturday 10th October (99)
Well today i lost my 1st point, I only did 20mins cardio work today instead of 30mins as i was running late for work, My workout as still good, I didnt rush my weight session I took my time and did a good job. I love working my legs!!

What leg exercises are you doing? I've been having difficulty working out my legs. My balance is poor and I don't really like lunges. Any advice is greatly appreciated.


Tape measurements show the chest is up, waist/arms/legs are down, which is a good direction since my arms and legs look a little leaner now.

Congrats!:claplow: Maybe I need to do the tape measurement do coz I'm not seeing progress on the scale :confused: or it might be the major factor..FOOD.

What leg exercises are you doing? I've been having difficulty working out my legs. My balance is poor and I don't really like lunges. Any advice is greatly appreciated.

I start out with Seated Leg Press, i do 5 sets of 10-15 reps, then move onto Sumo Squats, wide leg stance, greater then shoulder width apart, i go deep, the weight is alot less then a normal squat but i feel it working better. I do 3 set of 10 reps. THen i move onto either seated or standing calve raises. I do 3 sets to failure. My last exercise is leg extensions. I start light then increase the weight every 10reps, i do about 50 reps then decrease the weight every 10 reps back to my starting weight, to a grand total of about 100 reps, if that makes sense...lol. Then im done. I usually struggle to walk after this, but i manage to make it to the exercycle and jump on there for 30mins and after that i can manage to walk to my car.

I start out with Seated Leg Press, i do 5 sets of 10-15 reps, then move onto Sumo Squats, wide leg stance, greater then shoulder width apart, i go deep, the weight is alot less then a normal squat but i feel it working better. I do 3 set of 10 reps. THen i move onto either seated or standing calve raises. I do 3 sets to failure. My last exercise is leg extensions. I start light then increase the weight every 10reps, i do about 50 reps then decrease the weight every 10 reps back to my starting weight, to a grand total of about 100 reps, if that makes sense...lol. Then im done. I usually struggle to walk after this, but i manage to make it to the exercycle and jump on there for 30mins and after that i can manage to walk to my car.

Thank you for sharing your routine. :eek: It's amazing you can hop on to exercycle!

I've tried to cook my own meals for the first time (just breakfast and lunch). Breakfast was fine though not very tasty. Lunch was a disaster as my friends insisted on treating me lunch. So part of the prep food was part of the meal.

So I'll like to ask anyone here, how do you deal with such situation? meaning you've your lunch prepared but something come up (a party, etc). Do you exercise more on such day or have no dinner?

I've tried to cook my own meals for the first time (just breakfast and lunch). Breakfast was fine though not very tasty. Lunch was a disaster as my friends insisted on treating me lunch. So part of the prep food was part of the meal.

So I'll like to ask anyone here, how do you deal with such situation? meaning you've your lunch prepared but something come up (a party, etc). Do you exercise more on such day or have no dinner?

I was faced with a similar situation a couple days ago. It was about time for my 3rd meal of the day but we had to go out for coffee to say goodbye to a friend who was leaving. Everyone at the cafe was ordering deep fried food and beer, whilst i was fending off offers to eat. Was very hard, and took all my will to not eat. It did feel weird but i think my friends understood. I had my meal a couple hours late. But if we had been going out for dinner i most likley would have ordered a salad and replaced that as my main meal. And any perpared food would be used for the next day's meals.

I've tried to cook my own meals for the first time (just breakfast and lunch). Breakfast was fine though not very tasty. Lunch was a disaster as my friends insisted on treating me lunch. So part of the prep food was part of the meal.

So I'll like to ask anyone here, how do you deal with such situation? meaning you've your lunch prepared but something come up (a party, etc). Do you exercise more on such day or have no dinner?

I politely turn down the lunch - or, if there's no turning it down, I judge how much of it would be roughly equivalent to what I had prepared, and only eat that. :)

Also, cooking your own meals gets MUCH! easier when you get used to it!

Hi all. Since today's breakfast was rather tasty I guess I'll share the recipe. Finally I found a delicious way to eat the 2 egg white I'm to have for breakfast.

First of all I have to admit that I like the taste of boiled egg white more than scrambled egg white.

I removed the yolks from the whites. Then I microwaved the egg white until it's cooked. 100g of green veg, sweet basil leaves and chilli were prepared. Then I stir-fried the greens & chilli and half of the sweet basil leaves with oyster sauce until the vegs appeared cooked. Next I added the cooked egg white and the rest of sweet basil and stirred. No oil was added, I replaced it with water.

Quite a tasty meal ;). Since the calorie for the meal is too low, I ate 2 bananas though I can always replace it with brown rice.:D

Okay...Here's the status of the ongoing challenge.
Order by points with consideration of update consistency.

DavGarcia - 100pts (last update 12 Oct)
DrRufus - 100pts (last update 14 Oct)
Hydrogen - 100pts (last update 14 Oct)
irishamrock - 100pts (last update 14 Oct)
jaxworkinprogress - 100pts (last update 14 Oct)

reivun - 99pts (last update 14 Oct)

DanielGraham - 98pts (last update 14 Oct)

_Callaway - 97 pts (last update 14 Oct)
JayDee - 97pts (last update 14 Oct)
stapler - 97pts (last update 13 Oct)
tanya - 97pts (last update 11 Oct)


eccent - 96pts (last update 14 Oct)
Sharv - 96 pts ( last update 14 Oct)

Bob99 - 94pts (last update 13 Oct)

joe6pk - 93 pts (last update 13 Oct)

SweetPea - 92pts (last update 14 Oct)

Durwood - 90pts (last update 13 Oct)

Exsanguinator - 83pts (last update 13 Oct)

_Marcus - 82pts (last update 13 Oct)

yourmate - 53pts (last update 14 Oct)

MrsGolden - last update 11 Oct

brandonaw - last update 7 Oct

littlebitlala - 98pts (last update 5 Oct)

kaspss - 99pts (last update 4 Oct)

Back on Track - 96pts (last update 3 Oct)

chapman - 100pts (last update 1 Oct)
Cytochrome - last update 1 Oct

buckydgolf - no update
flappingfrog - no update
Fredjo - no update
RobbG - no update

I removed the yolks from the whites. Then I microwaved the egg white until it's cooked. 100g of green veg, sweet basil leaves and chilli were prepared. Then I stir-fried the greens & chilli and half of the sweet basil leaves with oyster sauce until the vegs appeared cooked. Next I added the cooked egg white and the rest of sweet basil and stirred. No oil was added, I replaced it with water.

Sounds delicious! That gave me an idea though, I wonder if it is possible to poach just the egg whites without a yolk? I'm going to have to try that tonight.

Okay...Here's the status of the ongoing challenge.
Order by points with consideration of update consistency.

DavGarcia - 100pts (last update 12 Oct)

Unfortunately, Dav dropped out of the '100 club' right after you wrote this :( Hang in there, everyone (without fibbing just for the sake of keeping points, obviously! :nono: )

so I pretty much the last one :o
I'll prove you wrong in November :jumping:

Unfortunately, Dav dropped out of the '100 club' right after you wrote this :( Hang in there, everyone (without fibbing just for the sake of keeping points, obviously! :nono: )

D'oh! He's not the only one, either (see update :doh: )

OCT 15: I'm back, after what I'd call "my darkest 10 days". Today I went to judo and ate clean. No deductions for that. But I'll take 3 points for each of the past days, for all the things that I've done.
-30 points [66 points]

Welcome back! Good to see you're on track again :D.

Sounds delicious! That gave me an idea though, I wonder if it is possible to poach just the egg whites without a yolk? I'm going to have to try that tonight.

Sounds interesting and possible. How did it turn out?

Unfortunately, Dav dropped out of the '100 club' right after you wrote this :( Hang in there, everyone (without fibbing just for the sake of keeping points, obviously! :nono: )

D'oh! He's not the only one, either (see update :doh: )

Hmm.. :confused: I last checked, didn't notice any new dropouts. :tucool:

However, suddenly the backache just came on yesterday (Sat) a few hours after I've posted about your backache. How ironic!:o I'm trying to do lots of stretching now since my flexibility has suffered from neglect.

Hopefully by now your backache issue is gone. Mine's a brutal lower disk blowout that I did almost 5 months ago - it looked like I could lift that concrete saw and get it back into the truck but, alas, I could not. 40 years old and still stupid - lol. Continuing to do physio and massage therapy. Working out seems fine - with some exercise exceptions - but sitting for prolonged periods is a killer. And, of course, I work in an office :lol:. Very slowly getting better however.

Hopefully by now your backache issue is gone. Mine's a brutal lower disk blowout that I did almost 5 months ago - it looked like I could lift that concrete saw and get it back into the truck but, alas, I could not. 40 years old and still stupid - lol. Continuing to do physio and massage therapy. Working out seems fine - with some exercise exceptions - but sitting for prolonged periods is a killer. And, of course, I work in an office :lol:. Very slowly getting better however.

Ouch.. sounds heavy - the concrete saw. :eek: Hope you get better soon. Thanks for your concern, the backache is gone :D. Went for a PT session yesterday and told the PT that I wanted to build core muscles. So now I'm having the aches in my stomach areas. Though god knows how I got the aches as I was mostly exercising my lower back region as I couldn't do any sit-ups :o and was told that I need to build my back muscles before I can move on to the "abs". Must be the superman pose that I did.

OCT 19: I'm an idiot! I was here last night posting to the forum - and forgot to post to my Challenge page. - 2 points (one for not posting and another one being stupid)


This was the highlite of my day :lol:. Comedy gold.

Congrats to DrRufus who, although he didn't reach his body-fat goal, did reach the goal of retaining 100 points in this challenge - the only one of the '100 club' to stay in til the end :tu: