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

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

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

NOV 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]

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

NOV 4:

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

You get the idea.....

Diet:
I will eat every 2-3.5 hours. Every meal will contain ~42g protein and ~15g fat. I will then throw in veggies and complex carbs when I want/need them, e.g. PWO. I will probably have 3 shakes and 3 whole meals every day.

Lifting:
TBC

November 1: Not a great start to the day. Woke up late after a night out. Nutrition was a bit over the place. Bought a baguette and sandwich instead of a premade meal and had some protein bars. -2 points. 98 points

November 2: A much better day. Hit all meals and had a good back workouts. -0 points 98 points

November 3: Spot on diet and did shoulder workout. -0 points 98 points

November 4: Spot on diet and did arm workout. -0 points 98 points

November 5: Spot on diet and did leg workout. -0 points 98 points

November 6: Spot on diet and did chest/calves workout. -0 points 98 points

November 7: Took a cheat meal today. Enjoyed some pizza with family. Stuck to diet rest of the day including the meal after the pizza. -0 points 98 points

November 8: No lifting today and diet was spot on. -0 points 98 points

November 9: Spot on diet and great back workout. -0 points 98 points

November 10: Spot on diet and awesome shoulder workout. YEAH BUDDY! -0 points 98 points

November 11: SUPER arm workout with my mate. Massive pump. Diet spot on, what else. 98 points

November 12: Pissing it down here so moving leg workout to tomorrrow. Spot on diet. 98 points

November 13: Awesome leg workout and diet spot on again. 98 points

November 14: Good chest workout and diet spot on again. Gonna start adding some carbs in PWO on lifting days. 98 points

November 15: Off day, did some math, worked a short shift and had a meal with family in the evening. Diet spot on otherwise. 98 points

November 16: Good back workout and spot on diet. Added carbs in PWO as weight has stalled. 98 points

November 17: Awesome shoulder workout, rep PR on db press. Diet spot on. 98 points

November 18: Good arm workout and diet was perfect again. 98 points

November 19: Shit leg workout but spot on diet nonetheless. 98 points

November 20: Good chest workout set a pb on db bench. Diet great again. 98 points

November 21: Off day + spot on diet = no points dropped. 98 points

November 22: Off day, took a cheat meal it was real nice. Diet spot on apart from that. 98 points

November 23: Great back workout, hit 100kg x 5 reps on barbell rows. Diet spot on. 98 points

November 24: Good shoulder workout, hit 28x4 on dumbbell should press. Diet spot on as always. 98 points

November 25: Good arm workout, no PRs to mention though. Diet spot on. 98 points

November 26: Off day and good diet again. 98 points

November 27: Another shit leg day. Time to re-learn how to squat. Diet good though. 98 points

November 28: Good chest workout, hit 40kg for 4 reps on db bench. Diet spot on. 98 points

November 29: Off day, took my weekly cheat meal. Had some homemade christmas pudding ice cream. DELICIOUS! 98 points

November 30: Good back workout and diet spot on. I finish with 98 points!!

Count me in. I've been off the fitness for a couple of months, need to get back in shape a bit for the new year family visits :)

.... well I have been in, just not updating. I completely missed the beginning but have since been eating clean with cheat meals reserved for weekends. I have so far lost 1 lbs and have lifted my personal best on overhead press and am up to good numbers again with squats.

3 workouts per week - none missed so far.

GOAL
Lose 1-2% body fat.

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

WORKOUT SCHEDULE
Cardio: Minimum 5x/week: Elliptical LISS/HIIT (3-5x/wk), Soccer (1-2x/wk)
Weight Training: Tri's & Chest, Abs, Bi's, Abs, Legs, Back & Shoulders

PAST CHALLENGES
Sep. 2009: (181.0lbs, bf 22.0%) [Click Here (http://forums.johnstonefitness.com/showpost.php?p=756814&postcount=6)]
Oct. 2009: (175.5lbs, bf 20.5%) [Click Here (http://forums.johnstonefitness.com/showpost.php?p=764533&postcount=27)]

STARTING 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


END STATS
WEIGHT: 171.5 lbs
BODY FAT: 21%
BICEPS: 34/34cm (flexed)
CALVES: 37.5/38.5cm (standing)
CHEST: 91.5cm
FOREARMS: 28/30cm
HIPS: 97cm
THIGHS: 57.5/59 cm (standing)
WAIST: 92cm


DAILY LOG

NOV 01: -0 points [100 points] (172.0lbs, bf 20.5%): 6 Meals - Soccer
NOV 02: -0 points [100 points] (170.5lbs, bf 21.0%): 6 Meals - LISS
NOV 03: -0 points [100 points] (171.5lbs, bf 21.0%): 6 Meals - LISS, Triceps
NOV 04: -0 points [100 points] (172.5lbs, bf 20.5%): 7 Meals - Soccer
NOV 05: -0 points [100 points] (171.0lbs, bf 21.0%): 6 Meals - Abs
NOV 06: -0 points [100 points] (172.0lbs, bf 20.5%): 6 Meals - Biceps
NOV 07: -0 points [100 points] (173.0lbs, bf 21.0%): 6 Meals - LISS, Shoulders
NOV 08: -0 points [100 points] (171.5lbs, bf 21.0%): 6 Meals - Soccer
NOV 09: -0 points [100 points] (173.0lbs, bf 20.5%): 6 Meals - HIIT, Legs
NOV 10: -0 points [100 points] (173.5lbs, bf 19.5%): 6 Meals - HIIT, Chest & Abs
NOV 11: -0 points [100 points] (173.5lbs, bf 21.0%): 6 Meals - LISS
NOV 12: -0 points [100 points] (172.0lbs, bf 21.0%): 6 Meals - HIIT, Triceps
NOV 13: -0 points [100 points] (172.5lbs, bf 21.5%): 6 Meals - LISS
NOV 14: -0 points [100 points] (172.5lbs, bf 22.0%): 6 Meals - LISS
NOV 15: -0 points [100 points] (172.5lbs, bf 20.5%): 6 Meals - Soccer
NOV 16: -0 points [100 points] (172.5lbs, bf 20.0%): 6 Meals - LISS, Triceps
NOV 17: -0 points [100 points] (171.5lbs, bf 20.0%): 6 Meals - LISS, Legs
NOV 18: -0 points [100 points] (171.5lbs, bf 20.5%): 6 Meals - Soccer
NOV 19: -0 points [100 points] (169.5lbs, bf 20.5%): 6 Meals - LISS, Biceps
NOV 20: -0 points [100 points] (171.0lbs, bf 19.5%): 6 Meals - LISS, Back & Neck
NOV 21: -0 points [100 points] (171.0lbs, bf 19.5%): 6 Meals - LISS, Abs, Chest
NOV 22: -0 points [100 points] (172.5lbs, bf 19.5%): 6 Meals - Soccer
NOV 23: -0 points [100 points] (170.5lbs, bf 19.0%): 7 Meals - Triceps
NOV 24: -0 points [100 points] (170.5lbs, bf 19.0%): 6 Meals - LISS, Legs
NOV 25: -0 points [100 points] (170.5lbs, bf 20.0%): 6 Meals - HIIT, Biceps
NOV 26: -0 points [100 points] (170.5lbs, bf 20.0%): 6 Meals - LISS
NOV 27: -0 points [100 points] (171.5lbs, bf 20.0%): 6 Meals - Abs
NOV 28: -0 points [100 points] (171.5lbs, bf 20.0%): 6 Meals - LISS, Chest
NOV 29: -0 points [100 points] (171.5lbs, bf 21.0%): 6 Meals - Soccer
NOV 30: -0 points [100 points] (171.5lbs, bf 21.0%): 6 Meals - LISS, Triceps

October Challenge (http://forums.johnstonefitness.com/showthread.php?p=762996#post762996)

This month I'm going to adjust my plan to be a little more practical. My weight training and eating aren't going to change, but I'm going to drop the evening cardio. I don't have time for it, and I often feel like a cardio criminal for not getting it done. I'm going to get all my exercise done at the gym this month.

November 1, 2009: Off
-0 points [100 points]

November 2, 2009: Off
-0 points [100 points]

November 3, 2009: I'm 180 lbs right now, I fattened up a bit on my time off. I didn't take measurements at the start of this month, but that's OK.
-0 points [100 points]

-----
Unfortunately, I fell off the wagon for a full week. It was a combination of laziness and tons of available Halloween candy. I'm going to dock -30 points for that, but this month ain't over yet! I have to say, as inconsistent as I've been in these challenges (sometimes falling off the wagon for several days) they have personally been very helpful in getting back on. Sure, it's bad to miss 1/3 the month and dock 30 points, but If I wasn't participating in this it would be easier to let the next week roll by without making any changes. This 100 challenge is always in the back of my mind, which is good.
-----

November 9, 2009: Exercised back at the gym, and ate on target! As I'm coming off a bad run of eating, I needed to exercise a good deal of control today so I didn't just fall back into the "sure, eat some cookies!" mindset.
-0 points [70 points]

November 10, 2009: Ate on target again, exercised biceps and triceps at the gym.
-0 points [70 points]

November 11, 2009: Ate on target, and exercised chest. It was a particularly good workout, I think I've hit the exact balance of challenging weight / not too heavy that my form is at all compromised.
-0 points [70 points]

Well, this was a lame month. I'm going to make a better go of it in December!

GOAL: Cutting


COMMENT: I want to reduce my body fat to 9% eventually. Lose 2 lbs a week i.e. 8 lbs this month. I will track my weight every morning and my bf% every week.


WORKOUT SCHEDULE

SS #1: Squats, Bench Press, DLs
SS #2: Squats, Shoulder Press, BB Rows

Mon, Wed, Fri: Alternating between SS #1 and SS#2
Tue, Thu: 30 min cardio
Sat, Sun: Rest

MEAL SCHEDULE
5 meals per day; I have lunch and dinner at office (cooked meals) and I'll do my best to do some basic calorie counting; One free meal every week

Measurements will come tomorrow morning.

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


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

NOV 1: Rest day; had an unscheduled snack/cheat meal (-1) :mad: the smiley says it all: 99 points
NOV 2: Went for a run instead of the weight training because I was getting slightly late for home, will switch the weight training and cardio days this week. Meals are fine till now. I will have my scheduled cheat meal as lunch tomorrow afternoon. Later update: So later that night, I went on to have a few pieces of chocolate (-1): 98 points
Nov 3: Postponed my cheat meal to the next day. Missed workout (-1) and did not update (-1): 96 points
Nov 4: Had my cheat meal of the week. One of my team mates is leaving for another company and it was his farewell treat. Had a decent workout (SS#2): 96 points
Nov 5: Ran on the treadmill and all 5 meals were in order: 96 points
Nov 6: No workout but meals were in order: 95 points

Have been slacking off lately.. Diet has been excellent when it comes to meals during the day but have been studying very late into the night (3-4 AM) and end up eating biscuits/nuts etc. while studying. Have done cardio on and off... going to restart now.

Nov 7: No update (-1); Diet on track; Rest day: 94 points
Nov 8: No update (-1);
Nov 9: No update (-1);
Nov 10: No update (-1);
Nov 11: No update (-1); Ate snacks late into the night (-1)
Nov 12:

Its been a while since i did a challenge, I am in ! goal is to get stronger before my Bulk next year ! :tucool:

Almost forgot i signed up for the challenge this month, so shame on me, -5 points right off the bat,
My updates will be for the prior day as i train later in the evening. Also i dont update on weekends, as before, I have way to much fun outdoors stuff going on to be posting on web sites. so here we go
Nov 4th, Diet was pefect, macros at 40/20/20 2450 calories, completed my planned strength work out, despite the rain. I have an outdoor home GYM. - 0 (95 points)

in

LAST 100 CALLENGE:
Oktober, ended with 69 points (http://forums.johnstonefitness.com/showpost.php?p=762049&postcount=6)

GOAL:
- reduce BF%
- get below 100 KG
- end with more points than last month

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

MEAL SCHEDULE
6 meals/day, 1 cheat meal a week

STARTING STATS
WEIGHT: 102,2 kg
BODY FAT: %

END STATS
WEIGHT: 103,8 kg (sad but true. I was at -1 KG after the first two week but lost track and ended with +1,6 KG. I skipped to much workouts and ate to often cheat meals)
BODY FAT: %

DAILY LOG
NOV 1: startet the month with cardio workout, 6 meals
-0 points [100 points]
NOV 2: had my leg day, 6 meals
-0 points [100 points]
NOV 3: did the back + biceps workout, 6 meals
-0 points [100 points]
NOV 4: had a cardio workout, 6 meals
-0 points [100 points]
NOV 5: did my chest & triceps day, 6 meals
-0 points [100 points]
NOV 6: had a cardio workout, 6 meals
-0 points [100 points]
NOV 7: worked my legs and abs today, had several clean and cheet meals
-0 points [100 points]
NOV 8: the day developed busier then I thought, I skipped cardio and didn´t took two whey shakes
-2 points [98 points]
NOV 9: did the back and biceps workout, 6 meals
-0 points [98 points]
NOV 10: had a chest and triceps workout, 6 meals
-0 points [98 points]
NOV 11: did cardio today, 6 meals
-0 points [98 points]
NOV 12: leg and abs workout, 6 meals
-0 points [98 points]
NOV 13: did a cardio workout, 5 meals + a glass of wine and some scampi, bread and salad green, no junk food but probably more carbs and fat
-1 points [97 points]
NOV 14: did back & biceps workout that was the pain in the ass because of much food on my refeed day
-0 points [97 points]
NOV 15: had a cardio workout + 6 meals
-0 points [97 points]
NOV 16: did my chest & triceps workout + 6 meals
-0 points [97 points]
NOV 17: did my legs and abs + 6 meals
-0 points [97 points]
NOV 18: had a cardio workout + 6 meals
-0 points [97 points]
NOV 19: did the back + bicpes workout + 6 meals
-0 points [97 points]
NOV 20: skipped the cardio workout + refeed day
-1 points [96 points]
NOV 21: did my chest & triceps workout + 6 meals
-0 points [96 points]
NOV 22: skipped my cardio workout because of head ace + 4 meals
-2 points [94 points]
NOV 23: no workout because of pain in my right shoulder + no diet
-2 points [92 points]
NOV 23: same as yesterday :cry:
-2 points [96 points]
NOV 24: skipped workout again + no diet
-2 points [94 points]
NOV 25: did leg and abs workout + 5 meals
-2 points [92 points]
NOV 26: no workout + 4 meals
-2 points [90 points]
NOV 27: no workout + 4 meals
-2 points [88 points]
NOV 28: no workout + 4 meals
-2 points [86 points]
NOV 29: no workout + 4 meals + a cheat meals that wasn't planned
-3 points [83 points]
NOV 30: had my back and biceps workout + 6 meals
-0 points [83 points]

Ops, forgot about this... will start off with a -15 deficit

GOAL
Drop, at least, 1,8kg (4 pounds) of fat

WORKOUT SCHEDULE
4 weights workout/week , 2 cardio/week

MEAL SCHEDULE
6/day, Clean ( That means, no junk food, no soda, no cookies and NO CHEAT MEALS)

STARTING STATS
Start
Weight: 115.2kg

First Week
Weight: 114.1kg

Second Week
Weight: 113.15 kg

Third Week:
Weight: 112.0 kg

Nov 1

Nov 1

Nov 2

Nov 3

Nov 4

Nov 5

Nov 6
Since the start of the month I'm eating clean and working out almost everyday. Sorry for just starting to post now.
-15 points
[85 points]

Nov 7
Workout was okay, but I slipped in diet
-1 point
[84 points]

Nov 8
Resting day. Diet went okay.
-0 points
[84 points]

Nov 9
Still eating clean. About workout: Trained judo and tried right after hit the weights. Couldn't do my best, but I did the best that I could at the moment. Therefore, no deductions.
-0 points
[84 points]

Nov 10
Eating clean, working out regularly. No deductions so far.
-0 points
[84 points]

Nov 11
Diet is ok, cardio day went fine.
-0 points
[84 points]

Nov 12
Diet is still clean. Have a few temptations today but resisted. Worked out normally. I'll maintain my 84 points as long as I can!
-0 points
[84 points]

Nov 13
Diet is, so is my work outs.
-0 points
[84 points]

Nov 14
Did my cardio, but slipped (one meal) on diet.
-1 points
[83 points]

Nov 15

Nov 16
Yesterday was my day off and I stayed clean on diet. But I forgot to update it (-1 point).
Today I did my workout and ate clean.
-1 point
[82 points]

Nov 17
Workout is okay, diet is good either. No deductions for today.
-0 point
[82 points]

Nov 18
Cardio day. I did it and ate everything clean. No deductions.
-0 points
[82 points]

Nov 19
Workout is ok, diet too.
-0 points
[82 points]

Nov 20
Workout is still ok, so is the diet.
-0 points
[82 points]

Nov 21
Diet is still ok, despite all the temptations. It was a cardio day and I runned for the period I planned.
- 0 points
[82 points]

Nov 22
Day off. I ended up eating unscheduled food. Something I realized is that my cheats always happens on days off. I will try to hold at least 80 points this month, as hard as I can.
-1 point
[81 points]

Nov 23
I did my weight lifting, and kept my diet clean.
-0 point
[81 points]

Nov 24
Training is ok, diet is clean.
- 0 point.
[81 points]

Nov 25
Training and diet still on track.
- 0 point
[81 points]

Nov 26
Diet clean, training ok.
-0 point
[81 points]

Nov 27
Trained hard, and still eating clean.
- 0 point
[81 points]

Nov 28
Cardio day. I runned and diet is still ok
-0 points
[81 points]

Nov 29

Nov 30
Oh crap, I forgot about it in my day off (sunday). But today I worked out and the diet is clean.
-1 point
[80 points]



MY BALANCE OF NOVEMBER
I started losing 15 points, just for forgeting this. After that, I lost 5 points, 3 of them due to eating unscheduled food. The other 2 happened for missing an update, and both of them were on sundays (when I don't workout). 2 cheat meals were on weekends too.

What does it shows me?
That my main problems happens when I'm not working out. For december I must start doing something in days off that keeps me focused.

TOTAL WEIGHT LOSS: 115,2kg -> 111,7kg (3,5kg / 7,7 pounds)
Good month, in my opinion.

Of course I'm in. How else am I going to stay on track?

GOAL:

Bulking to crest 160 (hopefully) and ......
to complete four 100 Challenges in a row!!

Note: Amended Nov 16th to a 'cutting schedule'.


STARTING STATS / ENDING STATS:

Biceps 12.5 / 12.5
Calves 13.75 / 13.5
Chest 39 / 39
Forearms 10.75 / 11
Hips 37.25 / 37.25
Thigh 22 / 22
Waist 35.75 / 35 (at naval)
Wt 158 / 155
Ht 5' 10"
B.F. b/t 16% - 18%

WORKOUT SCHEDULE:
M - F cycle
1 - Chest/Back
2 - Cardio
3 - Arms & Shoulders
4 - Cardio
5 - Legs
6- Cardio
wash, rinse, repeat....
Sat/Sun - Off (cardio will be a bonus but not scheduled)
Weekly weigh-ins on Tuesday

DIET:

5 meals per day with 1 cheat per week permitted.

Sunday, November 1st - No workout scheduled. The permitted weekly cheat meal wasn't really worth it.
- 0 points (100)
Monday, November 2nd - I felt like starting this cycle with cardio (especially because of the post-cheat meal remorse). So, interval on stationary bike 24 mins done. Diet on track.
- 0 points (100)
Tuesday, November 3rd - Solid Chest & Back session and diet on track.
Weight: 158
- 0 points (100)
Wednesday, November 4th - Interval on the bike 24 mins. Diet on track.
- 0 points (100)
Thursday, November 5th - Arms & Shoulders done. Diet on track.
- 0 points (100)
Friday, November 6th - Missed updating and diet not quite good enough. Cardio interval session done though.
- 2 points (98)
Saturday, November 7th - No workout scheduled. Diet off track.....again <sigh>. Weekends never seem to work out very well. Note: Next month (and possibly some more) its cutting time. Things are going well enough but the fat level has crept up to 18% and the gut circumferance has been creeping up there as well. Other numbers have gone up in a good way so I'm not too concerned but I'm concerned enough that this will be that last bulkng month of my first bulking cycle. This decision to cut is earlier than expected but a month or two of cutting will probably still permit another brief bulk/cut cycle before the Summer so c'est la vie. Guess I'll put in a minimum weight of 154-155 and stop there regardless of where I get. Hopefully it all comes together numbers-wise. Hmmmm....
- 1 point (97)
Sunday, November 8th - No workout scheduled. Diet on track.
- 0 points (97)
Monday, November 9th - Solid Legs workout with some extra warmup time on the bike for kicks. Diet on track. Wednesday is a holiday so I'm going to do the Chest & Back session tomorrow and slot cardio in for Wednesday.
- 0 points (97)
Tuesday, November 10th - Chest & Back done. Diet on track.
- 0 points (97)
Wednesday, November 11th - Missed my workout but diet on track at least. Missed updating weight on Tuesday too.
Weight: 157.5
- 2 points (95)
Thursday, November 12th - Cardio intervals on bike done - upped it a level and pounded through it (not happy about how bf% crept up so must destroy it - lol). Diet on track.
- 0 points (95)
Friday, November 13th - Solid Arms & Shoulders workout but diet was sub par (missed a meal).
- 1 point (94)
Saturday, November 14th - No workout scheduled. Diet off track (not enough food). Sick as a dog.
- 1 point (93)
Sunday, November 15th - No workout scheduled. Diet lacking. Sick as a dog Day #2.
- 1 point (92 points)
Monday, November 16th - Missing today's workout (cardio) as I'm still sick (Day #3). Further to my rant of a few days ago, I've decided I'm going to change to a 'cutting' schedule for the rest of the month and possibly until the end of December. I'm happy with some of the bulk I've put on but not happy with the minor gut that came with it. Work has been insanely stressful so part of the fat-gain is likely the result of that as well (diet has been very good though). I'm going to stick with my current workout schedule though. This will be my first "cutting" schedule and I'm curious about the results with cranking up the cardio for a while. I haven't put on a tonne of weight (around 10 pounds since July/August) so I'm only looking to drop a max of 3-5 pounds. Will incorporate a slight caloric reduction through this phase. Weekends to be non-workout days for the moment (might require a cardio session on one of them). Hopefully I can wrap this initial cut up by the end of 2009 and follow with another bulk/cut cycle before Summer 2010 (Goal=160 lbs and cut). The doughy-ness isn't much, so we'll call this an experimental 'cut'.
- 1 point (91)
Tuesday, November 17th - Sick. It sucks and I'm tired of it. Did a late night cardio since I felt bad about losing yet another point. It actually felt good. Going to just do a weights session tomorrow (Legs), cardio on Thurs and then double it up on Friday as planned. Don't want to overdo it tomorrow. Diet on track.
Weight: 157.5
- 0 points (91)
Wednesday, November 18th - No workout done but diet on track. Thought I'd ease into things and take a break today. Back to normal tomorrow (Legs).
- 1 point (90)
Thursday, November 19th - Did a cardio session but no weights. Diet on track but a good ol' flu has really settled in and this week is pretty much a write-off. No workout planned for tomorrow. Going to try and get some rest through the weekend. Start fresh on Monday.
- 1 point (89)
Friday, November 20th - Diet on track but workout not done. Sick.....
- 1 point (88)
Saturday, November 21st - Diet on track. No workout scheduled. Feeling marginally better.....finally.
- 0 points (88)
Sunday, November 22nd - Diet on track. No workout scheduled. General schedule is a bit out of whack so Monday will be Chest&Back day.
- 0 points (88)
Monday, November 23rd - Well, diet was on track but my heart just wasn't in it for a trip to the gym. Bad!
- 1 point (87)
Tuesday, November 24th - Chest & Back done and diet on track.
Weight: 157
- 0 points (87)
Wednesday, November 25th - Cardio done and diet on track.
- 0 points (87)
Thursday, November 26th - Legs workout done and diet on track.
- 0 points (87)
Friday, November 27th - Cardio done and diet on track. Legs killin' me from yesterday's Legs session :)
- 0 points (87)
Saturday, November 28th - Dang, missed update. Diet on track. No workout scheduled.
- 1 point (86)
Sunday, November 29th - Diet on track. No workout scheduled.
- 0 points (86)
Monday, November 30th - well missed updating and didn't work out. Not much of a last day. Switched the plan half-way through from bulking to cutting. Wasn't happy with the waist measurement increase or the doughy-ness I could see. In the end the final stats ended up pretty good. Noticeable changes include a 3lb weight loss and a 3/4" drop in the waist measurement. Going to take the first week off from working out in December. My motivation is a bit in the dumps and a break is probably a good idea. Going to try and maintain diet though. Goal for December is continued cutting and see how it looks. I understand there's a better response to bulking after a cutting round anyway so that looks like a good plan for the early new year to crank it back up to 160 before the Spring. Going to have to take a good long look at diet. I'm not sure the ratios were right over the last few months.
- 2 points (84)

I'm in!

Goal: I weigh 200lbs on November 30th

WORKOUT SCHEDULE
Monday: Cardio: Plyometrics
Tuesday: Back & Biceps, abs
Wednesday: Cardio: Yoga
Thursday: Legs & Back
Friday: Cardio: Kempo Karate
Saturday: Stretching/Rest day
Sunday: Chest, Shoulders & Triceps (Weekly Weigh In)

MEAL SCHEDULE
5 small meals per day (300-400 calories) 1 Cheat meal per week.

[u]STARTING STATS
WEIGHT: 212 lb
BODY FAT: 23.75% (Average of 3 online tests)
ARMS: 13.5"
CALVES: 16"
CHEST: 42.5"
FOREARMS: 11.25"
HIPS: 41.5"
THIGHS: 25"
WAIST: 38.75"

Daily Log:

Nov 1: I did my workout, didn't feel amazing because of too much drinking last night for Halloween...Didn't follow my diet today, barely ate anything. :( - 1 Point [99]
Nov 2: Diet was perfect, didn't have the energy to complete my whole workout... (-1 point) [98]
Nov 3: Did my back & Biceps workout, ate my 5 meals, great day. (-0) [98]
Nov 4: Diet was great, 5 meals. Kempo Karate Cardio tonight (-0) [98]
Nov 5: Diet was good, 5 meals. Went to the Symphony and didnt have time to workout (-1) [97]
Nov 6: Diet was good, 5 meals. Played Poker last night, again missed my workout! Doing an extra workout Saturday to make up to it. (-1) [96]
Nov 7: Forgot to enter an update in time, did an extra workout to make up for Friday. (1) [95]
Nov 8: Woke up late, went to mcdonalds (Was my only cheat meal, but it was too extreme), went to the gym and got a decent workout in, this week should be better... (-1) [94]
Nov 9: Diet went well, 5 meals eaten. Went to workout, did great, but injured my shoulder on the last few sets of an exercise. (-0) [94]
Nov 10: Diet wasn't the best, did a good cardio workout as planned (plyometrics) (-1) [93]
Nov 11: 5 meals, dinner was great. Did a good cardio workout, shoulder injury is stopping me from doing much else (-0) [93]
Nov 12: Diet was good, forgot to do my workout, didn't have enough time and I was exausted! (-1) [92]
Nov 13: Today has just been bad for food,I doubt I will get into the gym! I'm a bit dissapointed in myself so far in this challange as I can't seem to maintain workouts OR my diet....(-2) [91]
Nov 14: Long day, had some wine tonight unplanned, didn't eat 5 meals, and didn't make it out to the gym. Forgot entry. (-3) [89]
Nov 15: Ate well, didn't make it to the gym and forgot to enter my journal entry (-2) [87]
Nov 16: No workout tonight, ate well...seems to be a bad trend forming (-1) [86]
Nov 17: Workout went well first time back in the gym, did a full body workout, ate great! (forgot entry...) (-1) [85]
Nov 18: Workout went well, worked on legs & back, great diet for the day, I feel like I'm back on the wagon (0) [85]
Nov 19: I need to make a better effort to enter things on the weekend. Diet was good, workout went well (-1) [84]
Nov 20: Forgot entry, didn't get a workout in, diet was great (-2) [82]
Nov 21: Forgot entry, workout was good, diet was good no cheat meals (-1) [81]
Nov 22: Rest day, diet was good (not enough meals though (-2) [79]
Nov 23: Had an amazing workout with a friend, then she made me vegetables for dinner! (Missed the entry...) (-1) [78]
Nov 24: Had a healthy diet, steamed veggies and ravioli for dinner (Hanging out with a vegetarian has its benefits), no workout :( (-1) [77]
[B]Nov 25: Forgot Entry, diet and workout good (-1) [76]
Nov 26: Forgot Entry, Thanksgiving dinner, no workout (-2) [74]
Nov 27: Forgot Entry, Diet good, workout complete (-1) [73]
Nov 28: Forgot Entry, Diet was bad, workout good (-2) [71]
Nov 29: Forgot Entry, Diet bad, workout great (-2) [69]
Nov 30: Forgot Entry, Diet was good, workout was great! (-1) [68]

Overall I don't think I did a great job, but this leaves me a lot of room for improvement. I will weigh in tonight (Dec 2) and give the results on my December challange as a beginning benchmark. As I reflect over the last month I realize that I didn't try very hard at anything, I let myself have too many cheat meals, and I let a pseudo GF get in the way of workout time. Sadly she is gone now (As of Monday), but I have more time in my life to focus on me! Here's to December!

GOAL: CUTTING

My plan for this month:
- 30min of cardio on weekday (Mon-Fri)
- weight train for all body parts at least once a week which of course can be trained separately.

*Hopefully my post this month will not be missing without my knowledge.

1 Nov - Did some chest, triceps and lower back exercises today. [100pts]

2 Nov - No cardio -1. 2 pieces of cakes 9 I can't seem to resist free food. I'll try harder next time) -1. Gotta brush up. [98pts]

3 Nov - Light cardio. :claplow: Good job gal. Keep it up :tu:. Well food was not good today (again). Ate too small a breakfast and was hungry by lunch time that I gobbled up many small sandwiches (tuna, ham&cheese). Ate about 1/3 of a cake and 1/2 of small fries (McDonalds) -1 (Trying to curb my craving here). I still have a long way to go to lead a healthy lifestyle.[97pts]

4 Nov - 30min of moderate intensity cadio. Lots of proteins today. I've never eaten this much for years. [97pts]

5 Nov - Weigh-in this morning showed a body fat% loss of ~0.4%. I'm excited. :D ... Did 30min light cardio. I binged just now. Ate some carbs, fish and a few bites of apple at 11pm! Well I guess this is life. Gotta have lots of proteins for dinner next time so that I'll not be hungry in the night. -1 [96pts]

6 Nov - As expected, morning weigh-in showed an increase of 0.3% fat. Caught a cold today and feel sluggish. no cardio. -1 Will be doing legs tomorrow with the personal trainer, should be a good session. [95pts]

7 Nov - Leg day, not so intense as I'm having a cold. Hopefully it'll (the cold) be gone by Monday. [95pts]

8 Nov - Rest day. Got a new router today so my internet problem is now over...those were the days.[95pts]

9 Nov - 30min cardio. Good job. Got it done at 10pm. [95pts]

10 Nov - Did leg exercises during the PT session. 30min cardio. [95pts]

11 Nov - No cardio. -1. I'm tired tonight and finding it hard to keep to "clean" food. It's possible that this lack of motivation comes from the lack of progress in my weight and fat loss (both of them show no sign of moving). That's due to my food. It's a cycle I have to break. [94pts]

12 Nov - Boxing for 40min. Some arms and shoulder exercises. [94pts]

13 Nov - No cardio -1. [93pts]

14 Nov - Leg exercises. About 30min cardio (almost give it up). Part of the cardio was the navy 1.5miles fitness test done on Star Trac treadmill. I got 60 points and after researching what this meant, it's a good (low) score, and I was running at 10km/hr ...my usual maximum speed for 14-15min. Oh my....I got a lot to brush up on not that I'm in any position to join the navy. :P [93pts]

15 Nov - Walk for about 1hr. [93pts]

16 Nov - I ate cold tuna (straight from the fridge) and suddenly I got this rashes on my limbs. I've been eating canned tuna for quite a while now so I'm not sure what went wrong. Just took the pill to encounter allergy, will have to see what happens next. No cardio -1. [92pts]

17 Nov - No cardio. I'm very very sleepy at the moment due to yesterday's lack of proper sleep. [91pts]

18 Nov - Finally a cardio session! 30min. Did it at 11pm after I attended a wedding. [91pts]

19 Nov - No cardio. -1. [90pts]

20 Nov - No cardio. -1. [89pts]

21 Nov - Did some weight training exercises [89pts]

22 Nov - Some leg exercises and 30min on recumbent bike [89pts]

23 Nov - No cardio. -1 [88pts]

24 Nov - No cardio -1 [87pts]

25 Nov - No cardio -1 [86pts]

26 Nov - I don't know why I bother to update -_-"..coz I'm again too darn lazy to do cardio and it's now 10.30pm. Gotta wake up early tomorrow for work (got lots of work to be done). -1. I'm losing the motivation to exercise again. @_@ [85pts]

27 Nov - ! Still no cardio... -1 and that's nothing from Mon-Fri! wow.. I'll do cardio tomorrow as much as I can. Did some abs exercise last night (26 Nov). [84pts]

28 Nov - Upper body workouts. Cardio for 30min. [84pts]

29 Nov - Leg day. [84pts]

30 Nov - Last day of the month. Did about 10 min cardio when I was disturbed and was needed to do something. So I decided that it's really not a day to do cardio exercises...excuse. -1 Just checked my health record. I gained about 0.1kg of fats, 0.2kg of lean mass and there's 0.1kg that I gained (mosly likely it's water weight)...that's an increase of 0.4kg from last month. This is a result of calories excess and slack in the exercise routine. [83pts]

Challenge No. 2

Goals - Drop to 90kg

Workout Schedule
Monday - Chest and Tri's, Interval Training
Tuesday - 1hr Cardio
Wednesday - Back and Bi's, Interval Training
Thursday - 1hr cardio
Friday - Shoulders and Traps, Interval Training
Saturday - Legs, Interval Training
Sunday - Rest

Starting STATS
WEIGHT: 98.4kg
BODY FAT: 17%
ARMS: 38cm
CALVES: 41.5cm
CHEST: 107cm
FOREARMS: 31cm
HIPS: 107cm
THIGHS: 59cm
WAIST:100cm

Day 1 (100 Points)
Rest day!!

Day 2 (100 Points)
Good workout, Ate clean, Cardio was good.

Day 5 (98 Points)
Missed a couple days updates, but ate well and wrokouts were good. I am updating my journal twice daily at the moment and just forget to update this aswell, if you want to check out my progress you can read my journal under the fitness journal section, its titled - Time to Change, 1st Cut -

GOALS: Maintain


Weights 3x's a week
Cardio 3x's a week.
2% body fat loss
>80 points

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)
October 2009 (http://forums.johnstonefitness.com/showpost.php?p=764168&postcount=23)

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

OTHER SCHEDULE


Five meals per day, one cheat meal per week.
Meditate daily minimum 30 minutes.
In bed by 11pm Sun-Thu

NOVEMBER DAILY UPDATES
1. Ate meals, meditated only 15 minutes (-1), bed late (-1). [98]
2. Cardio, meditated, ate meals, bed early. Perfect. [98]
3. Weights, meditated, ate meals, bed early. [98]
4. Cardio, meditated, ate meals, bed early. [98]
5. Lifted, meditated, ate meals, bed late (-1). [97]
6. Cardio, meditate, ate meals. [97]
7. Cardio (in place of Lifting), meditated, ate meals. [97]
8. Planned cheat, meditated, ate meals, bed early. [97]
9. Missed cardio (-1), meditated, ate meals, bed on time. [96]
10. Lifted, meditated, ate meals, bed on time. [96]
11. Cardio, meditated, ate meals, bed on time. [96]
12. Lifted, meditated, cheat meal (-1), bed late (-1). [94]
13. No cardio (-1), meditated, ate meals. [93]
14. Lifted, meditated, ate meals. [93]
15. Rested, meditated, ate meals, bed on time. [93]
16. Cardio, meditated, ate meals, bed early. [93]
17. Lifted, meditated, ate meals, bed early. [93]
18. Cardio, meditated, ate meals, bed early. [93]
19. Lifted, meditated, ate meals, bed late (-1). [92]
20. Cardio, meditated, ate meals. [92]
21. Lifted, meditated, ate meals. [92]
22. Rested, meditated, ate meals. [92]
23. Cardio, meditated, ate meals, bed on time. [92]
24. Lifted, meditated, ate meals, bed on time. [92]
25. Cardio, meditated, missed meal (-1), bed late (-1). [90]
26. Missed weights (-1), meditated, cheat meal, bed on time. [89]
27. Lifted, meditated, ate meals, bed early. [89]
28. Lifted, cardio, meditated, cheat meal (-1). [88]
29. Rested, meditated, ate meals, bed on time. [88]
30. Missed cardio (-1), bed late (-1), meditated, ate meals. [86]

FINAL SCORE: 86

STARTING STATS
WEIGHT: 185 pounds
BODY FAT: 20.0%

ENDING STATS
WEIGHT: 185 pounds
BODY FAT: 20.0%

RETROSPECTIVE:
I think this is one of the better scores I posted for one of these challenges. Funny, though, no change in basic composition. I think I need to reinstigate the morning cardios. Getting to bed earlier will be the goal for December to get in those morning workouts!

GOAL
Fat Loss - 8 lbs

Starting Stats
230.5 25.6% BF (according to scale)
Chest 40 5/16"
Waist 38 3/4"
Hips 39 15/16"
Arms 15"
Forearms 12 1/2"
Thighs 25 1/8"
Calves 15 3/5"
BF - 3 Point measurement 64mm 19%

Ending Stats

Workout Schedule
Sunday - Friday
Morning Cardio
Evening Weights or Cardio

Saturday
No Workouts

Meal Schedule
Meals every 2.5 hours
Protein at every meal
At least 225g protein a day, total Calories should be around 2500
Must write down everything I eat.

Nov 1 - 98 -2 Didn't write down everything I ate, had too much food at the restaurant when we went out with family. Workouts were great, in the AM did 20 minutes on the erg at a slow pace. In the evening did chest, shoulders, arms and abs. By the end I was having difficulty doing even one unassisted pushup.
Nov 2 - 97 -1 Overshot my calorie goal when I went out to eat. Otherwise great day. The ergging in the morning was wonderful. It is sick but I look forward to getting out of bed and hopping on it. Guess that's what happens when I don't erg regularly for a month. The evening weights was good, pushed really hard throughout.
Nov 3 - 96 -1 Still above my calorie goal... grr. Feeling sore from yesterday, did an extremely slow (for me) erg piece at about 2:20 for 35 minutes. Hope I feel better tomorrow AM. Solid weights workout in the evening.
Nov 4 - 95 -1 Not tracking food intake still. Worked out for about 1.5 hrs total today.
Nov 5 - 95 Finally focusing on the task at hand, eat right + workout.
Nov 8 - 87 -2 missed updates, -3 not tracking food, -3 ate too much. My head was elsewhere the past few days. I was still doing workouts but wasn't keeping true to everything else. Going to refocus on Monday.

GOALS:
- Bulk
- Complete this challenge

COMMENT: I'm continuing my bulk during this month.

WORKOUT SCHEDULE
Monday: Legs / Abs
Tuesday: Rest Day
Wednesday: Chest / Shoulders / Triceps
Thursday: Rest Day
Friday: Back / Biceps / Forearms
Saturday : Rest Day
Sunday: Rest Day


SCHEDULE

Six meals per day, one cheat meal per week when and if I actually want one.
In bed by 11:30pm - 12pm
Up at 6:30am


STARTING STATS (31/10/09)
WEIGHT: 121.7lbs
BODY FAT: ??
ARMS: 9.21"
CALVES: 9.13"
CHEST: 34.25"
FOREARMS: 7.48"
HIPS: 34.45"
THIGHS: 17.72"
WAIST: 29.72"


END STATS (1/12/09)
WEIGHT: 127.6lbs
BODY FAT: ??
ARMS: 9.57"
CALVES: 12.8"
CHEST: 35.43"
FOREARMS: 8.03"
HIPS: 35.04"
THIGHS: 17.91"
WAIST: 30.71"


DAILY LOG

NOV 1: Got up a bit late but still managed to have all my meals as planned, and as it was a rest day no workout today. -0 (100 Points)
NOV 2: Up on time, ate all meals, and had a great 45min leg workout, in bed while typing this at 11:06pm, happy days! -0 (100 Points)
NOV 3: Ran out of pitta bread today so had a cheat lasagne instead, went shopping to get this weeks food, everything else fine. -0 (100 Points)
NOV 4: Ate everything planned, did my workout (although not a great day today), everything good -0 (100 points)
NOV 5: All meals as planned, no workout today had a nice rest day if a little tired :-) -0 (100 points)
NOV 6: Everything as planned, had an awesome workout, and even hit a few little goals of mine much sooner :-) -0 (100 points)
NOV 7: Everything good today, great rest day, finished season 3 of CSI:Miami and sorted through some files -0 (100 points)
NOV 8: Another good rest day, all meals as planned, cooked everything until Tuesday, and half way through season 4 of CSI:Miami -0 (100 points)
NOV 9: Diet as planned, and had one awesome leg workout, misread 79 as 97 and actually did a much heavier weight than I should have with ease -0 (100 points)
NOV 10: Everything good today, nothing interesting to put today -0 (100 points)
NOV 11: Meals great, workout was awesome felt great today, and I got the highest First award in my university for Live Sound Production today :-D -0 (100 points)
NOV 12: Pretty uneventful day today, all meals as planned, and lovely rest day -0 (100 points)
NOV 13: Had an ok workout day, I feel like I could have done a little more but overall pretty good, meals were spot on :-) -0 (100 points)
NOV 14: Good day, all meals good, and managed to get through 2 iPhone apps :-) -0 (100 points)
NOV 15: Another good day, all meals good again, but didn't get much work done today, mental block stage :( -0 (100 points)
NOV 16: All meals as planned, nearly skipped last meal but just couldn't bring myself to do it, workout was great too -0 (100 points)
NOV 17: Everything good today, had a few meetings at uni and gained a MacBook Pro for iPhone development work -0 (100 points)
NOV 18: Had all meals, pretty good day at uni, and an awesome workout! Such a good day today -0 (100 poimts)
NOV 19: Things not too bad today, got everything done including my uni work :-) -0 (100 points)
NOV 20: Meals all good, workout was great, but realized I submitted the wrong PDF for my uni dissertation proposal :-( -0 (100 points)
NOV 21: Everything good today, moved everything back a bit as my girlfriend was working until 1am, good day :-) -0 (100 points)
NOV 22: Pretty good day today, everything went to plan, off to bed now :-) -0 (100 points)
NOV 23: All meals were good today, workout was good except I think I may have messed up my back a bit -0 (100 points)
NOV 24: Food was ok today, getting a little bored of my rest day meals so going to look into all that, good day though -0 (100 points)
NOV 25: Decent day, switched one of my meals out for some chicken wraps as a tester, thinking I'll keep it this way now, workout was awesome! -0 (100 points)
NOV 26: Had a pretty good day, decided to have my cheat which ended up being pretty much the same content as my normal meal anyway lol -0 (100 points)
NOV 27: Pretty decent day today, moved my workout to tomorrow to try a new routine -0 (100 points)
NOV 28: Good day, not bad workout but didn't manage to hit everything I did last week, dunno about the re-arrange now -0 (100 points)
NOV 29: Got up a little late but got everything I needed to do done today, diet was good but need to change it up a little for December -0 (100 points)
NOV 30: Decent workout, meals were good except forgot my timings a little and forgot to eat before the gym instead ate after -0 (100 points)

GOAL: To drop a few pounds.

COMMENT:
I joined October's challenge having been away for six months and lost 7lbs. I still need to refocus my attention and get back into feeling in control.

WORKOUT SCHEDULE:
Daily exercise to consist of visit to the gym with my initial focus on cardio, alternate days resistance training and to incorporate as much walking as possible.


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

STARTING STATS:
WEIGHT: 273 pounds
BODY FAT: Loads of it.
DAILY LOG:

NOV 1: Meals to schedule. 50 mins gym weights,
-0 points [100 points]
NOV 2: Meals to schedule. 50 mins gym cardio, 1x50 min walk
-0 points [100 points]
NOV 3: Meals to schedule. 40 mins gym weights.
-0 points [100 points]
NOV 4: Unscheduled cheat meal. 30 mins gym weights.
-1 points [99 points]
NOV 5: meals on schedule. 40 mins cardio. 30 mins walk.
-1 points [99 points]
NOV 6: Meals to schedule. 50 mins gym cardio, 1x50
-1 point for late update [98 points]
NOV 7: Rest Day.
-0 points [98 points]
NOV 8: Meals to schedule. 50 mins gym weights,
-0 points [98 points]
NOV 9: Meals to schedule. 30 mins gym cardio,
-0 points [98 points]
NOV 10: Meals to schedule. 30 mins weights. 50 min walk,
-0 points [98 points]
NOV 11: Meals to schedule. 40 mins cardio.
-1 point late update [97 points]
NOV 12: Unscheduled cheat meal. No Gym.
-2 points [95 points]
NOV 13: Meals to schedule. 45 mins gym weights.
-0 points [95 points]
NOV 14: Rest Day.
-0 points [95 points]
NOV 15: Meals to schedule. 40 mins weights.
-1 point late update [94 points]
NOV 16: Meals good. 30 mins rower. 50 mins walk.
-0 points [94 points]
NOV 17: Meals good. 30 mins crosstrainer. 30 mins walk.
-0 points [94 points]
NOV 18: Unscheduled cheat meal. No Gym. Late update
-3 points [91 points]
NOV 19: Meals good. 20 mins crosstrainer. 20mins bike. 30 mins walk
.-0 points [91 points]
NOV 20: Meals good. 30 mins crosstrainer. 20mins bike. 30 mins walk.
-1 point for late update [90 points]
NOV 21: Rest Day.
-0 points [90 points]
NOV 22: Meals to schedule. 50 mins gym weights,
-0 points [90 points]
NOV 23: Off plan, no gym and late update
-3 points [87 points]
NOV 24: Meals to schedule. 40 crosstrainer, 20 Rower.
-0 points [87 points]
I've been out of town and away from a computer for the last 3 days. However, here's my update.
NOV 25: Meals to schedule. 50 mins hotel weights,
-1 point for late update [86 points]
NOV 26: Meals to schedule. 40 mins hotel weights,
-1 point for late update [85 points]
NOV 27: clean meals to schedule. 40 mins hotel cross-trainer,
-0 points [85 points]
NOV 28: Rest day. Meals good.
-0 points [85 points]
NOV 29: Meals good. 30 mins crosstrainer. 30 mins walk.
-0 points [85 points]
NOV 39: Meals good. 45 weights 50 mins walk.
-0 points [85 points]

I managed a 10lb weight loss this month,:)
I'll be back in January, good luck to you all and happy holidays.

GOAL: Cutting


COMMENT: I want to reduce my body fat to 10%


WORKOUT SCHEDULE

4 x per week weights and cardio


MEAL SCHEDULE
Big breakfast, smaller meals the rest of the day, eating when hungry clean food only. 1 cheat meal per week.


STARTING STATS

WEIGHT: 189.8

BODY FAT: 17%

WAIST: 37

END STATS

WEIGHT:

BODY FAT:

WAIST:


Nov. 1 - Good day all food eaten, no workout just golf. - 100
Nov. 2 - All meals eaten and workout complete. - 100
11/3- All meals eaten workout completed - 100
11/4-

GOAL: Get my act together and do this right in Dec.

PTS:0

GOAL: Weight/Fat Loss


COMMENT: I want to lose 9lbs during November


WORKOUT SCHEDULE
MON: Abs, 23 Minutes HIIT
TUE: Legs, 12 Minutes HIIT
WED: 23 Minutes HIIT
THUR: Chest/Shoulder/Triceps, 12 Minutes HIIT
FRI: Abs, 23 Minutes HIIT
SAT: 23 Minutes HIIT
SUN: Back/Bicep, 12 Minutes HIIT


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


STARTING STATS
WEIGHT: 211
BODY FAT: ?
ARMS: 14.5"
CALVES: 17"
CHEST: 42.5"
FOREARMS: 12.25"
HIPS: 40.5"
THIGHS: 26"
WAIST: 40"


END STATS
WEIGHT: 202.8
BODY FAT: ?
ARMS: 14.5"
CALVES: 16.75"
CHEST: 40.5"
FOREARMS: 12.5"
HIPS: 39.75"
THIGHS: 26"
WAIST: 39"


DAILY LOG
NOV 1: Did workout this morning. Diet was spot on, other than at work today a nice older lady shoved a cookie in my face to eat and I didn't to be mean and not eat it. -1 pt :(
-1 points [99points]
NOV 2: Missed my workout this morning, was pooped from working all weekend would have done it after golf but was pretty wore out and took a nap. Diet was perfect. -1pt
-1 points [98points]
NOV 3: Did my workout and kept diet on track! First day of no point -'s!
-0 points [98points]
NOV 4: Missed my morning workout again, thought I had enough time to do it before golf but got a phone call and didn't get to do it. Diet was good.-1pt
-1 points [97points]
NOV 5: Did my work out and diet.
-0 points [97points]
NOV 6: Missed my workout, diet was good. -1pt
1 points [96points]
NOV 7: Yes Finally no -pts! Did my workout this morning and then some, and eat very good today! Yay
-0 points [96points]
NOV 8: 2 Days in a row of perfection! Did my workout and diet was great.
-0 points [96points]
NOV 9: Half-assed my cardio workout this morning -1pt, woke up really late -1pt. Diet was good.
-2 points [94points]
NOV 10: Had a great workout, and diet was good.
-0 points [94points]
NOV 11: Only did 13 minutes of HIIT instead of 23. -1pt
-1 points [93points]
NOV 12: Workout this morning was great, didn't do HIIT afterwards though -1pt, diet was perfect. -1pt
-1 points [92points]
NOV 13: Didn't do HIIT this morning -1pt. Diet was good.
-1 points [91points]
NOV 14: Work schedule changed was unable to do workout this morning, and was exausted after work. Diet was perfect. -1pt
-1 points [90points]
NOV 15: Workout was great, diet was perfect.
-0 points [90points]
NOV 16: Everything on track.
-0 points [90points]
NOV 17: Everything on track 2 days in a row!
-0 points [90points]
NOV 18: 3 days in a row!
-0 points [90points]
NOV 19: Weight training was great this morning, skipped the HIIT (-1pt) My weight is at 205.4 I was worried last week I might not catch my target goal this month of 202, but its looking more and more realistic!
-1 points [89points]
NOV 20: Missed workout, diet was good.
-1 points [88points]
NOV 21: Diet was good, no workout.
-1 points [87points]
NOV 22: Alarm didn't go off this morning, didn't wake up late just not enough time to work out properly. Made up half my workout when I got home.
-1points [86points]
NOV 23: Did Workout and diet.
-0points [86points]
NOV 24: Everything on track
-0points [86points]
NOV 25: Missed my workout, diet was good.
-1points [85points]
NOV 26: Diet was good, did weight training, didnt do my HIIT. -1 pt
-1points [84points]
NOV 27: Diet was good, missed HIIT -1pt
-1points [83points]
NOV 28: No workout, Diet was good -1pt
-1points [82 points]
NOV 29: Diet good, did workout
-0points [82 points]
NOV 30: Well Woke up this morning with every intention of working out, willed myself out there and then it started raining and my feet started slipping off the peddles so I Had to quit then. -1pt
-1 points [81 points]


November Conclusion:

I was only .8 lbs off my goal for November, 8.2 lbs lost over a month is nothing to scoff at I think its fantastic given the fact that I'm eating so much Its amazing what happens to your body when you start eating the right kinda foods not the wrong. I finished with only 81 points, I changed my schedule mid month to resting on Friday/Saturday - was too much of a drain getting up before 6am to workout before work then being gone all day long just not worth it in the long run. I will change a few things up for the December challenge but other then that I think it should be pretty much the same for me next month! Hopefully I can lose 8.2 lbs again!

Cutting

Running Totals

In addition to the standard things like meals and workouts I will also be counting the following:

Units of alcohol (http://en.wikipedia.org/wiki/Unit_of_alcohol): 0
Soft or fizzy drinks / soda (1 point is 100ml): 0
Poor sleep: 3

Daily Log

I will be updating this log as things happen during the day.

1st November: On plan -0 points [100 points]
Woke up this morning and did 45 mins cardio with some core exercises like press ups, crunches, raised legs, etc. My diet so far has been Chicken breast on wholemeal bread with black pepper. Later on I had a protein shake.
This evenings workout: Deadlifts - 6 sets; DB rows - 5 sets; Bench press - 5 sets; and Biceps. Followed by more chicken and protein shakes. Intake: 1950 calories.

2nd November: On plan [100 points]
I am sore from the weights session last night. A few days ago I hit a new 1 rep max PB on my deadlifts so I had upped the weights for my sets. I managed them fine but I can feel the difference this morning. Calorie intake so far: 968. Nothing to report this afternoon, ate correctly. Calories: 1770

3rd November: On plan -1 points [99 points]
Really tired today. Was in bed at the right time, I just didnt sleep. Diet this morning is just on track in that I am low on protein but that is about to be fixed with a shake. Workout today is focused on hams and quads; triceps and chest. Calorie intake so far (inc. shake): 1215.
Pre exercise shake consumed... time for workout.
Got some bad news tonight and could not focus on my form so I bashed out some cardio. Upped my post-excercise carbs as a result. I will do my weights session tomorrow. Calories in: 2300. While I still worked out I am deducting a point because I didnt do what I should have done.

4th November: On plan [99 points]
Workout and diet good... some things in life not so good. Tomorrow will be better. On the plus side my body is changing in the right direction. Calories in: 1850

5th November: On plan [99 points]
I slept superbly well last night and woke this morning feeling refreshed. Absolutely starving so I wolfed down a huge egg white omelette. Cold start, there is no frost so it didnt drop below zero but it must have been close. Stunning blue sky again. Going to do a workout on my shoulders, upper back and arms today and plan on a long walk. My lower back and legs feel really tired and sore today. I worked on my deadlifts and rows yesterday (sorry i didnt log it down) and I think I pushed a little too much on my lower back. A good long walk should sort me out.
The good long walked turned in to five hours up the hills and my weights session as a result was not as good as it could have been. I did carry a decent day pack and worked hard up the hills. Wonderful day. A perfect ending because it was completed with no alcohol and an 8oz steak and veg. Calories in: 3250. This is a massive deficit as 5 hours of hard walking should burn a heck of a lot.

6th November: On plan [99 points]
Sore this morning. Day off from exercise. Really hungry so I am going to focus hard on my diet and not get off track. I am craving a huge bowl of cheese pasta but I shall resist! I plan on spending time doing non-weighted core movements and stretching.
Well I have thus far survived the temptation. Still hungry and I have just eaten! I might add a wee bit more protein to the last meal of the day if I am still hungry then. Tomorrow is another rest day.
Calories: 1700

7th November: On plan [99 points]
I woke up with hunger at just after midnight. It seems my body is craving calories after my long walk. I have just had a lovely choc shake and feel much better. I am sitting here feeling and seeing good changes in my body. My calf muscles are really defined and the fat around my belly button feels much reduced. This current push at my cut is really hard work yet I am seeing good results so am loathed to change anything. I am following Mastover's programme and have been seeking his advice often. He is keeping me on track and I would recommend his professional services to everyone. It is hard but it works. Going to have some more fluids and get back to bed. Calories so far: 310
Just home from the cinema with my son - Amazing Mr Fox. Wasnt too bad for a kids film. Calories in 2000 approx. We ate out healthily but could only estimate calories and macros.

8th November: -1 [98 points]
Diet on plan but I missed my workout. My sister announced she was pregnant so there were other priorities in life! Happy times :)

9th November: On plan [98 points]
Sat at my desk and programmed most of the day... back into geek mode. Calories in 1850. Workout was good.

10th November: On plan [98 points]
Geek mode is winning. Diet on plan. Scaring the cobwebs away with my workout... damn I am sore. Calories 1900

11th November: On plan [98 points]
Diet on plan. Workout good :)

12th November: On plan [98 points]
Diet on plan, rest day.

13th November: On plan [98 points]
Diet on plan, cardio.

14th November: -1 [97 points]
Good workout. Over did it on my back, especially on my left side. I am very sore. Ate way too many carbs in the evening which pushed my calories up to 2560 (-1 point).

15th November: On plan [97 points]
My left side is very sore today so I am doing a lot of movements and stretching to ease it. I normally work my left side first and then my right (my right side is still a bit stronger) but for some reason I did my right first. I always try and do the same workout on both sides so they equalise and develop at the same rate. But as a result my left side took a beasting. Diet ok.

16th November: -1 [96 points]
I had a sore tum which kept me awake most of last night. My left side is much improved, I can move about and work with no major soreness. Glad to see my recovery time is better. That sort of pain used to take 4-5 days to subside. I noticed last night that the veins are starting to show all over my body. The fat is definitely going :)
Update: Angry at myself. I ate a takeout meal. I have 4 family members staying over and to save a fight I went with the flow. I should have stuck to my guns... but you know how it is when your mother is there saying you have to eat this... you feel six years old again and just do what you are told. Not happy at myself and my lack of will power.


A friend of mine passed away so I withdrew from the challenge.

I'm in

GOAL: Cutting, under 124 lbs

WORKOUT SCHEDULE
Monday: Crossfit
Tuesday: Walking or running, 40mins (aerobic, fasted) (AM)
Wednesday: Crossfit
Thursday: Walking or running, 40mins (aerobic, fasted) (AM)
Friday: Crossfit
Saturday: Walking, 40 minutes
Sunday: Walking, 40 minutes


MEAL SCHEDULE
Paleo, 4-5 meals per day, one cheat meal per week.


STARTING STATS
WEIGHT: 128 pounds
BODY FAT: unknown
ARMS: 10.25"
CALVES: 13.0"
CHEST: 35.00"
FOREARMS: 8"
HIPS: 35.75"
THIGHS: 20.75"
WAIST: 27"


END STATS
WEIGHT: 127.2
BODY FAT:
ARMS: 10.25
CALVES: 13
CHEST: 35
FOREARMS: 8
HIPS: 35.5
THIGHS: 21
WAIST: 26.25

Nov 1st, 40 minutes walking, diet on track, -0, 100 points
Nov 2nd, Crossfit, diet on, -0, 100 points
Nov 3rd, running plans were cancelled due to situation out of my control. Ended up just walking the dog for 30 minutes. Will make up the run on a rest day, diet on, -1 for missed workout, 99 points
Nov 4th, Crossfit, diet on, -0, 99 points
Nov 5th, 3 mile run/walk in a new pair of Nike Frees, scheduled cheat meal, -0, 99
Nov 6th, Crossfit, diet on track, -0, 99 points
Nov 7th, my everything *insert body part here* hurts from yesterday's workout, today was a run/walk, meeting some friends out tonight, -1 for unplanned cheat meal tonight, 98 points
Nov 8th, not a productive day, didn't walk, had biscuits with my bacon and eggs at breakfast and then had dinner at a friends. Had a some chips and salsa while visiting. So two unplanned cheat meals in one day. Back on track tomorrow, -3, 95 points
Nov 9th, Crossfit, diet on, need to restart food tracking. I don't lose without it, -0, 95 points
Nov 10th, Crossfit (frustrating time trying to learn a new lift!), need an easy recovery day tomorrow, diet on track and actually tracked, i.e, weighed and measured, -0, 95 points
Nov 11th, one hour of walking, food weighed and measured, -0, 95 points
Nov 12th, Crossfit, diet on track, weighed and measured, -0, 95 points
Nov 13th, Crossfit, diet on track, got lazy with weighing and measuring though, -0, 95 points
Nov 14th, my knee is tracking funny, so I rested it today, diet on track, -1, 94 points
Nov 15th, 60 minutes walking, absolutely gorgeous weather, diet on track but not weighed and measured again, need to break out the food scale tomorrow, -0, 94 points
Nov 16th, Crossfit, had a tough time with reduced weights and plenty of rest over the weekend, so added some rice to my post workout meal, count them as my weekly cheat meal, found out some sad news about our dog and forgot to update last night, -1 for the update, 93 points
Nov 17th, Crossfit, ate well, -0, 93 points
Nov 18th, Crossfit, unplanned cheat meal, -1, 92 points
Nov 19th, long day of taking our dog to out of town specialists, skipped the walk and forgot to update, diet was good, -2, 90 points
Nov 20th, Crossfit, food quality good, -0, 90 points
Nov 21st, Run/walk, first time running with my husband in a few weeks, he says I'm getting faster with CF, food quality good, -0, 90 points
Nov 22nd, skipped planned evening walk due to rain, diet on track, -1, 89 points
Nov 23rd, Crossfit, good eats, tomorrow will be a challenge to fit in a workout but my alarm is set for early, early, -0, 89 points
Nov 24th, Crossfit in my garage at 5:45 this am:), diet good, -0, 89 points
Nov 25th, Crossfit, diet on track, -0, 89 points
Nov 26th, 60 minutes walking, planned cheat meal, -0, 89 points
Nov 27th, Crossfit, diet on track except 2 generous glasses of wine with dinner, -1, 88 points
Nov 28th, Crossfit, diet good, -0, 88 points
Nov 29th, skipped walk and had a drink while visiting, -2, 86 points
Nov 30th, Crossfit, diet good so far, did not lose any scale weight, but my jeans are looser!! Did not make my goal, but my current plan is slowly working and feels substainable:)

in

I'm in for this round! I always need more accountability once the holiday season hits. I'll be trying out a cycle of circuit- and bootcamp-based workouts through the end of the year instead of my usual mix of heavy lifting and intervals for a change. I don't seem to need a lot of load at this point to maintain my lean mass, so I'm giving my back and joints a break before I start NROLFW or Chalean Extreme in January.

For nutrition, I'm leaning toward Precision Nutrition's 90% compliance rule, 1600-1700 calories per day, and macros around 40-50% carb/30% protein/20-30% fat.

GOAL: Cutting - 90% diet and exercise compliance & 90 points or more at the end of the month

COMMENT: I'd like to get back down to the 130s and 18-20% body fat by the end of this challenge.

WORKOUT SCHEDULE
Nov. 1 - Nov. 22
Programs: Jillian Michaels 30-Day Shred DVD & eDiets Best Body Boot Camp DVD

M: 30 Day Shred 1 + Boot Camp AC
T: 30 Day Shred 2 + Boot Camp UV
W: 30 Day Shred 3 + Boot Camp AC
Th: 30 Day Shred 1
F: 30 Day Shred 2 + Boot Camp AC
Sa: 30 Day Shred 3 + Boot Camp UV
Su: Active Rest (Yoga, skating, Wii boxing, DDR, etc.)

Nov. 23 - Nov. 30
Program: Valerie Waters Action Hero Babe

M: AHB Build Circuit
T: Interval Cardio (30 min)
W: AHB Burn Circuit
Th: Interval Cardio (30 min)
F: AHB Sculpt Circuit
Sa: Interval Cardio (30 min)
Su: Active Rest

MEAL SCHEDULE
Six meals per day, four non-compliant meals per week


STARTING STATS
WEIGHT: 146 lbs
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


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.)

Day 1: [-0; 100 pts] Food on track--had some great vegan pumpkin pancakes as well as a couple of rounds of turkey veggie chili. Also restocked groceries, and prepped boiled eggs, veggies, and 7-gran pilaf for the week. Rest day.
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Day 8:
Day 9:
Day 10:
Day 11:
Day 12:
Day 13:
Day 14:
Day 15:
Day 16:
Day 17:
Day 18:
Day 19:
Day 20:
Day 21:
Day 22:
Day 23:
Day 24:
Day 25:
Day 26:
Day 27:
Day 28:
Day 29:
Day 30:

In
GOAL
Lose 10 lbs.

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

WORKOUT SCHEDULE
Cardio: HIIT (2x/week), LISS (3x/wk), Weights (3x/wk)
Weight Training: Chest & Back, Legs, Shoulders & Arms
Train 6 days a week - 1 rest day

STARTING STATS
WEIGHT: 283 lbs
BODY FAT: 43 % (By Dr Hatfiled Method)
BICEPS: left 46 cm, right 48 cm (flexed)
CALVES: left 46 cm, right 46 cm (standing)
CHEST: 128 cm
FOREARMS: left 34 cm, right 35.5 cm
HIPS: 117 cm
THIGHS: left 70 cm, right 72 cm (standing)
WAIST: 115 cm


END STATS
WEIGHT: 274.5 lbs - decrease
BODY FAT:
BICEPS: 47.5 cm left 49 cm right (flexed) - Increase
CALVES: left 46 cm, right 46 cm (standing) - same
CHEST: 128.5 cm - increase
FOREARMS: left 34.5 cm, right 35.5 cm - increase left only
HIPS: 117 cm - same
THIGHS: left 70 cm, right 72 cm (standing) - same
WAIST: 114.5 cm - decrease


DAILY LOG

NOV 01: -[100 points] (283 lbs): No cheat on meals. Carried out planned workout (Chest + back) High point to-day was 140 KG bench, single rep but first heavy bench long time and felt strong. Also completed 210 press-ups throughout day so felt worked hard.
NOV 02: - No cheat on meals, plenty of water as well which was good. Morning got my first LISS in of the week, also achieved 2nd weights workout of week shoulders and arms at lunch time - was very strong on all lifts. No cheat on any aspects of program. Also hit 230 on press-ups. [100 points]
NOV 03: - 2nd LISS of week (45 min fast walk) diet spot on again, 3 days in a row which I am very happy with. Kept my water intake high and felt good all day. Still got some more press-ups to post before end of day but still on [100 points]
NOV 04: - - 1 point, was going to weight train today but work\life got in the way. Could have pushed myself to go this evening but had to work as soon as I walked through the door, boss on the phone, when finished too tired to do anything. Got another cardio in earlier (2.5 mile walk at lunch) but not what I had planned, plus during day and this eveing nailed press-ups but I am not counting them as part of this challenge. On the plus side diet is still on track and water intake still good. Early night now. [99 points]
NOV 05: - Must have been very tired yesterday whn I posted as I was minus one point but took off 2? Amended back to 99 points. V.Good today, diet was tight, hit every meal on time and got all water in as required. Lot's of tempation at work with people bringing in cakes but I stayed strong. Also got my planned HIIt in with high point of 167 BPM each time on interval. [99 points]
NOV 06: - Good day today, got my second HIIT in (Next week will have a gap between both) and diet again was spot on. Lots of temptation to cheat but stayed strong [99 points]
NOV 07: - Excellant day so far. First weigh in of challenge and have lost 5 lbs already. Tried to weigh myself with same conditions as first weigh in so feel is a accurate record. V.Happy with that as I have lost 1/2 of what I wanted to achieve in this challenge in first week. Have also done my third weight session of the week and fitted in a extra cardio so also on track with training. Diet has been spot on but am bringing forward cheat meal one day early as I like to have that with my wife and daughter on a Sunday but am now at work tomorrow so it needs to be today. [99 points]
NOV 08: - Rest day, diet still good - no junk and lots of water. [99 points]
NOV 09: - Woke up this morning with a cough and a felt under the weather all day so no training. Diet still good even though very tempted to comfort eat but didn't. Still taking a point for not training [98 points]
NOV 10: - Still not firing on all cylinders, dosed up at moment with vit C tablets and cold & flu meds. I felt like training but think that more due to the dextrose tablets so held off - diet still good (though really wanted some junk to defer the funk) but held off so am happy with myself. Fluid intake v.high today in a goal to flush system through. Still no training but am not deducting points as feel I am being as healthy as I can be and do not want to be too masochistic about this challenge. [98 points]
NOV 11: - On the mend now - not 100% yet so still no training but will be back on that tomorrow. Really let diet slip, no junk food as such but quantity was well out of control and some comfort eating crept in so minus a point there. [97 points]
NOV 12: - Diet better but did not train, life got very mad today though not really an excuse but should be back on track tomorrow - minus one point [96 points]
NOV 13: - Much better day today, diet was spot on, fluid intake high, no junk what so ever and got some training in. I did have a nasty fall at work yesterday which resulted me being struck in the back of neck with a heavy chair, no permanent damage (I hope :)) but having come back from being ill and that took it very easy and did a v.light weights and cardio session and checked my form was perfect throughout. [96 points]
NOV 14: - 2nd weigh in of the challenge, loss 0.5 lbs which after the week I have had I'm happy with. Today was scheduled cheat day and had a great meal out with family. Did some really hard cardio earlier and the rest of the day have been pretty good with diet, so no loss of points and fully charged up for tomorrows chest and back routine [96 points]
NOV 15 - Mixed day today, had an excellent training session, worked very hard and upped my bench again. I have 0.5 kg olympic weight disks that have been succesful before in breaking plateaus and used them today to load bar to 141 Kg which I then got 2 unassisted reps as part of real strong chest session - on a high from that and then diet nose-dived - it was truly shocking, mamaged to stay away from junk but styles of cooking and the simple excess was inexcusable. No more nonsense from tomorrow. minus 2 points (1 for missed meals and 1 for losing focus) [94 points]
NOV 16 - Much better on the diet and trained really well. 1st HIIT of the week. [94 points]
NOV 17 - Another good day, diet spot on, and my planned cardio done. [94 points]
NOV 18 - Today was spot on, ate well, trained well, felt very upbeat, managed over 400 press-ups and in training tonight did a impromptu bench again and after a 4 good sets of 5 going from 100KG to 130KG got a single un-assisted 145KG bench and felt could have got at least 2 more! V.Happy [94 points]
NOV 19 - Still very upbeat today - still bouncing from last nights workout - several years ago I built up to a 180 KG bench along with some other strong lifts, with bench being the bench mark (un-intended pun) for where I was at but life got in the way and I got fatter and weaker and now I realise sadder - well now feeling I have turned a corner recently - already feeling slimmer, stronger and happier. Going to get some big lifts and this is really helping me keep focused. Training later - cardio.
NOV 20 - Minus 3 points - what a disaster, due to real poor planning on my part cardio did not happen last night, completely forgot my wife was working and I had to take my daughter to a party, not the worst thing in the world but should have remembered cardio at lunch (1 point) then did not finish post last night (1 point) and then diet to day was not perfect, not terrible but still not where it should have been (1 point) - got a workout later and will finish post. [91 points] (Got cardio in so end the day on 91 points)
NOV 21 - Rest day, diet ok [91 points]
NOV 22 - Training great/diet ok - (1 point) missing the focus and discipline I was showing at beginning of month. 8 days left so will try and stay on track till then. The scales tell me I have 4 more pounds to get to reach target of 10 pounds which is achievable [90 points].
NOV 24 - Ahh crap -Again everything nose-dived over last two days. Missed post yesterday though diet ok and did HIIT cardio, work is just snowballing and I can't switch off and working into the evenings a lot lately!. Then today just ran out of steam - seriously run down so did not train (did press-ups but they are part of my day now so don't count), just felt ill but not sick (!) diet poor as well, no snacks but some fried chips appeared as if by own vocation so minus 2 there, 1 for training and 1 for diet. Come on get on with it!! [87 points].
NOV 25 - Better day today, diet ok, not brilliant but ok enough not to lose a point and trained as well. [87 points]
NOV 26 - Very strong day today, shoulders and arms and I was very happy with lifts. Overhead press is coming on great guns and I am now playing with 28 KG dumb-bells for bicep curls. Arms feel huge at the moment. Diet very good and fluid intake high. [87 points]
NOV 27 - Ok day but not as good as it could have been, both diet and training was worked at but taking a point because both were a bit poor [86 points]
NOV 28 - poor effort today, was commited to training but work and life had other ideas, I was on escalation and was effectively working all day today, diet was poor as well so minus 2 points [84 points]
NOV 29 - diet ok today and scheduled rest day though I did a lot of bodyweight exercises over last few days as part of press-up goals. [84 points]
NOV 30 - Done, diet was as I wanted it and trained really hard so end the month on 84 points. If there is a Jan '10 will do that but December is a month I am going to plan in. When I can locate tape measure will log any canges.
I lost 7.5 lbs over the course of the month which is 2.5 lbs short, need to work on that.

Summary
arms bigger and waist slightly smaller - feel fitter and more motivated than I was a month a go. Going to use December to really think about what I want to do, getting fitter is obvious but have some goals I want to flesh out.

GOAL: Absolutely, positively no alcohol for the entire month; aim for 40/40/20; 5-6 meals a day; exercise each day - weights every other day, cardio each day(either at the gym, or hiking, cycling). Reduce cigarettes by 1/3rd during first week, 2/3rds by the 15th of November. Currently smoke 20/day. Eat breakfast within 45 minutes of waking, each morning. Get a gym membership by Nov 2nd.


COMMENT: How many roads must a man walk down, before you call him a man?.....this is my 2nd kick at the can. I just relocated to a new State and have been playing recreational/competitive soccer once a week, since September.


WORKOUT SCHEDULE: TBD



MEAL SCHEDULE: 5-6 meals a day - 40/40/20 split or as close to that as I can get. Include green leafy vegetables(the ones I usually avoid).



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


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


DAILY LOG

AUG 1:

AUG 2:

AUG 3:

AUG 4:

AUG 5:

GOAL: Cutting


COMMENT: Want to lose at least 8lbs of fat.

PICTURES: Will post starting and ending comparison pictures at the end.


WORKOUT SCHEDULE

Monday: Weight training: Back and Biceps
Tuesday: Cardio: (Running 3 miles)
Wednesday: Weight training: Chest and Triceps (AM), Cardio: Swimming (PM)
Thursday: Cardio: (Running 3 miles)
Friday: Weight training: Legs and Shoulders
Saturday: Rest
Sunday: Cardio: (Running/Walking/Rowing/Swimming: 300 Cals)


MEAL SCHEDULE
Five meals per day. One cheat meal per week.


STARTING STATS (October 30th):

WEIGHT: 185 pounds
BODY FAT: ~25-26%
RIGHT ARM: 14"
LEFT ARM: 13.6"
CALVES: 15.25"
CHEST: 40.5"
HIPS: 38.5"
THIGHS: 20.5"
WAIST: 38"


END STATS

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


DAILY LOG

NOV 1: In regards to meals and workouts, one could not ask for more perfect a day. Did my cardio and walked an additional 3 miles. Meals were spot on. Though its 1:47am and I am just getting back home from work. I have to get up at 6am and get to the gym by 7am because I have an appointment at 10. Here's to four hours of good sleep. [100 points]

NOV 2: Back workout was great today. Meals were not on schedule as I had to shuffle them around, but I ended up eating everything that was planned; I even walked an extra 2.22 miles. Had to deal with a whole bunch of crap from work, frustrating and stressful stuff. [100 points]

NOV 3: Workout today consisted of Cardio (ran on the treadmill- 3 miles) and ab work; mixed in some core work as well. Meals were ok. [100 points]

NOV 4: Could not get to the gym early in the morning so did a quick chest workout followed by a 40 min swim in the evening. Due to sleeping in my meal timings were off; I also had the night shift at work, so I had to stay awake the entire night :(, just got back from work. Though I did not miss any meals I'm still taking a point off. [99 points]

NOV 5: Meals were alright today, substituted a protein bar for some chicken breast and beans. Did some grocery as well. Instead of running the three miles, I walked them. I need to get better running shoes. 99 points

NOV 6: It started off as a perfect day. Took measurements in the morning. Waist was down 0.25" and weight was down about a pound. I decided to have my weekly cheat meal. Ate a ton of pasta. Then went back to regular eating, in the middle of the day I faltered and had two bags of microwaveable popcorn and some potato chips. To top that off my workout partner called and said that he was not feeling so hot. Walked 3.7 miles and Leg workout was moved to Sunday. I decided to have no rest this week. I'll do cardio tomorrow as well and do legs on Sunday. I also have the night shift consecutively for the next few days so it's going to be a bitch working around that. Anyways -2 points, one for the late update and another for not sticking to my meal plan. 97 points

NOV 7: Meals were good today. Walked another 3.7 miles. Leg workout pushed till tomorrow since my workout partner is sick. If he doesn't come through by tomorrow I'm going to go ahead and do it alone anyways. Not nearly enough sleep though...night shift SUCKS! 97 points

NOV 8: Today was pretty good apart from the lack of sleep. Meals were spot on. Swam for an hour and then hit my legs and shoulders, then went for a 3 mile walk at night. This upcoming week as I mentioned before is going to be hell. Night shifts till Thursday; my sleeping pattern is going to be completely changed. I'm going to switch around workouts a bit this week. There will be no leg day since I will be going on a "winter survival training" trip this weekend. Essentially its going to be two days of hiking in the woods cold and hungry; but I am looking forward to it. 97 points

NOV 9: Meals were good, did cardio today; walked a total of 3 miles. One point off for the late update. 96 points

NOV 10: Today was awesome even though I'm feeling a bit under the weather. Had an awesome chest and triceps session and then topped it off with a 3 mile walk. I know for sure that I'm going to be sick tomorrow. My throat has been acting up and I have a runny nose. Took some Cold-FX. Lets see what happens. One point off for the late update. :( 95 points

NOV 11: I'm sick. Throat is sore, runny nose and the occasional chills. I did not go swimming today, I would have probably contaminated the water and gotten other people sick. I'm hoping that I get better enough by tomorrow for my back and biceps workout and survival training this weekend. Meals were ok though. Two points off: one for the late update and the other for the missed workout (yes I'm taking points off even though I'm sick). 93 points

NOV 12: Went to the doctor today, possibly H1N1. Have fever, a killer headache, chills, runny nose and a very sore throat. No training today, I didn't even have the strength to get out of bed today. Could not prepare my meals either. Three points off. One for the late update, one for the meals and one for not training. 90 points

NOV 13: Same situation as yesterday. Missed survival training which sucks. I didn't even have the strength to sent them an email. :bang:. Three points off again. :bang: 87 points

NOV 14: Spent the night in hospital as a probable H1N1 case. Just got home at 6am. No training or meals for yesterday. I had chicken and tons of chicken corn soup though. Hopefully I'll be back on track within a day or two. Two points off. 85 points

NOV 15: Feeling a bit better today, everything should be back on track by Tuesday hopefully. Meals were alright today. No workouts though. This is why I hate getting sick; You're doing well and all and then out of nowhere BAM! This shit-storm hits you and you can't do anything about it. It screws up your progress and plans. Guess there are factors beyond our control, the best we can do is be patient and do our best under these circumstances. One point off. 84 points

NOV 16: No exercise today, meals were crappy as well. One point off for the late update as well. 81 points

NOV 17: Meals were not good today, late update and no workout. Looks like I'm finally recovered from the flu. Another three points off. 78 points

NOV 18: Had a very good chest and triceps workout in the morning. Then hit the pool in the afternoon for 45 mins. A point off for crappy eating and another one off for the late update. 76 points

NOV 19: Walked 1.5 miles today. Two points off for meals not being 100% and the late update. 76 points

NOV 20: Had an amazing back and biceps workout. Meals were not spot on in addition to the late update :( 74 points

NOV 21: Walked three miles today. Another two points off; late update and meals not being 100%, I really need to do grocery! 72 points

NOV 22: Kick ass leg workout in the morning, my workout buddy is sick so I hit the gym early morning alone and had an amazing workout. I didn't find the time today to do grocery shopping, I'll be doing it tomorrow. As a result meals were not on track. One point off. 71 points

NOV 23: Walked three miles for Cardio today. DOMs from yesterdays workout is intense, the soreness hurts. Meals were not good, I had KFC today.....One point off. 70 points

November 24: Side trip to San Diego. Some healthy foods, certainly nothing in the "ARE YOU KIDDING ME?" category. Did a stress test yesterday at the U of A.....all is good with heart and lungs, especially when I consider my family history. Was good news for me! Got in a half hour on the bike just now.

November 16: Lots and lots and lots of stress the last week, but thankfully I've been staying pretty true to the diet, and even managed to get a few moderate workouts in.

November 9: Lot more stress today, but there's an episode of Curb Your Enthusiasm I need to watch while on the bike, and then play catch up with House, MD on DirecTV.

November 8: Good half hour on the bike. Lot of stress right now, but hopefully all the studies are right and exercise will help combat it a bit.

November 7: A model day. At well, got in an hour on the bike in the afternoon, and had some quality relaxation time with the family. Did Sudoku on the bike. I thought my rut had been with the bike itself, but I think it might have been I got sick of what was on TV, despite having close to 1000 channels (there's only so many reruns of M*A*S*H a person can watch).

November 6: Did another early morning bike ride, two days in a row now. I usually ride in the evening, and just a handful of times before 1 PM. Might this be a new ritual? Who knows. I didn't turn on the TV, just rode, watched the sun come up and collected my thoughts to take on the red tape nightmare that awaited me today. Haven't really eaten much today. Kinda in one of my weird, "For some reason I'm not really hungry" mood/days.

November 5: Glad to have internet back, even if it's not the most reliable. Pretty good on the diet. Could be better, could be worse. Have had two bike rides and one upper body workout in the past 3 days. I used waking up way early to my advantage and already got a workout in.

November 2: Pretty good on the diet. Good ride on the bike, and some sit ups. Can't promise updates, as I might be without internet the next few days, but I think the workouts and diet are more important!

November 1: Not off to the best start--helped myself to some of the kiddo's candy stash. However, he has "traded" it for a toy, and as such it is all in my hands. I will be disposing of it all tomorrow. Got in a very good workout on the bike, and some upper body too.

In.

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: 77,2 kg
ARMS: cm
CALVES: cm
CHEST: cm
FOREARMS: cm
HIPS: cm
THIGHS: cm
WAIST: cm


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

November 1: Missed post, missed workout... It's not my first day of this challenge:) -2 points. 98 points.

November 2: Had 5 meals + workouts, -1 point. 97 points.
I'm not satisfied with my efficiency had lost month, now I'm trying to focus more on my diet. I think there wasn't any big problem with my workouts.

November 3: Everything as planned. 97 points.

November 4: Everything as planned. 97 points.

November 5: Missed training, -1 point. 96 points.

November 6-8: I've had a kind of holiday where I didn't have the chance to make workout and eat properly. My opinion that it's pointless to miss points because of this occasion. I continue my program from 9 November.

November 9: 30 minutes weight loss on elliptic machine, chest&tri workouts, 6 meals, done. 96 points.

November 10: Everything as planned. 96 points.

November 11: Everything as planned. 96 points.

November 12: Everything as planned. 96 points.

November 14: Missing post, -1 point. 95 points.

November 15: Yesterday the weather was sunny and not as cold as it usually is in this time of the year. Therefore I went cycling for 1,5 hour, and it was soooo awesome, I really enjoyed it! Had 6 meals. Measured my weight: still 77.2 kg. 95 points.

November 16: Everything as planned. 95 points.

November 17: Missed cardio training. I don't feel up to the mark. Flu is coming?

I'll post starting data tomorrow.

GOAL: Cutting

COMMENT: I want to reduce my body fat

WORKOUT SCHEDULE
Monday: Legs / Abs
Tuesday: Rest Day
Wednesday: Chest / Shoulders / Triceps
Thursday: Rest Day
Friday: Back / Biceps / Forearms
Saturday : Rest Day
Sunday: Rest Day


SCHEDULE
Six meals per day, one cheat meal per week when and if I actually want one.
In bed by 11:30pm - 12pm
Up at 6:30am

STARTING STATS (31/10/09)
WEIGHT: 153.1lb
BODY FAT: 32.3%
ARMS: 11.2"
CALVES: 11.2"
CHEST: 37.4"
FOREARMS: 8.3"
HIPS: 40.9"
THIGHS: 12.1"
WAIST: 30.9"


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


DAILY LOG

NOV 1: Everything as planned. -0 points (100 points)
NOV 2: Great workout at the gym today, and meals eaten as planned (Excercise bike arrived as well :D) -0 points (100 points)
NOV 3: Had my first cardio session on my new bike today. Soon steamed all the windows up. ;) Perfect day. -0 points (100 points)
NOV 4: Meals and cardio were perfect. Workout wasn't however because uni stressed me the hell out. Got everything done however. -0 points (100 points)
NOV 5: Spent the day stressing about my work and so got up late and missed my cardio. Rest of the day was pretty good though. -1 point (99 points)
NOV 6: Actually had a really good day today. Cardio went well, as did gym workout and stuck to my diet very well. -0 points (99 points)
NOV 7: Day started out pretty well, but became quite troublesome thanks to work and time management. Tried my hardest but gonna deduct 1 point anyway -1 point ( 98 points)
NOV 8: Pretty standard day, everything as it should be. -0 points (98 points)
NOV 9: Quite a good day. Food was tip top, cardio went well and leg workout at the gym was good (despite the fact the free weight area was full of guys who just wanted to look pretty) -0 points (98 points)
NOV 12: Missed 2 days updates (-2) and a day's cardio (-1) Other than that been pretty good though! -3 points (95 points)
NOv 14: Once again missed an update (-1) and a days cardio (-1) But meals are on target (although I had to work until 2:30am :( ) -2 points (93 points)
NOV 15: Meals on track, missed cardio (-1) but food made and cardio DEFINETLY back on track tomorrow -1 point (92 points)
NOV 16: Brill day. Exhausted after my workout, cardio done to plan and meals eaten -0 points (92 points)
NOV 17: Missed cardio (too cold to get out of bed! :() but diet good -1 point (91 points)

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

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