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

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

DEC 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]

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

DEC 4:

DEC 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.....

My weight is usually quite steady--within 5 pounds the last few years. This month I've been up and down 8 pounds. Not sure if that's Thanksgiving, mild depression, or just a sign of a broken scale. Time will tell. Did a nice bike ride this morning.

I am in again.:nod:

GOAL
Drop, at least, 2kg (4,5 pounds) of fat

COMMENTS
Gotta be strong and go through the holiday seasons without skipping workout days and eating unscheduled food.

WORKOUT SCHEDULE
6 weights workout/week , 1 cardio/week

MEAL SCHEDULE
5-6 per day, Clean ( That means, no junk food, no beer, no soda, no cookies and NO CHEAT MEALS)

STARTING STATS
- Start Weight (Dec 5): 110.2kg
- Weight (Dec 12):108,7kg
- Weight (Dec 17):107,5kg
- Weight (Dec 31):

DEC 1
First day of the challenge and I started with a slip. I ate unscheduled food. No alcohol though.
-1 point
[99 points]

DEC 2
Train is ok, so is food.
-0 points
[99 points]

DEC 3
I had a cheat meal. Not to find excuses, but it was to eat a chocolate bar or to starve for the next 3 hours. I did what I had to do. Training is okay, though.
-1 point
[98 point]

DEC 4
Train was ok, so was the food.
-0 points
[98 points]

DEC 5
Hard day to keep diet on track (it's always the saturdays), but I still did. Did my cardio too.
-0 points
[98 points]

DEC 6
Went to a party. Slipped on diet and drank only 1 cup (300ml) of beer. Still, it's a deduction. This is gonna be a hard month.
-1 point
[97 points]

DEC 7
Slept after workout, ended up skipping a meal (:doh:). Workout was ok, though.
-1 point
[96 points]

DEC 8
Workout was ok and diet is on track.
-0 point
[96 points]

DEC 9
Workout and diet is okay. Just realized I had 2 entries for december 4 (this explains why I was always lost by the time I updated it). already corrected.
-0 point
[96 points]

DEC 10
Workout and diet still okay.
-0 points
[96 points]

DEC 11
Work out and diet on track.
-0 point
[96 points]

DEC 12
Workout was okay, but slipped on diet.
-1 point
[95 points]

DEC 13
Diet and workouts ok.
-0 point
[95 points]

DEC 14
Diet and gym are alright.
-0 point
[95 points]

DEC 15
Late update: Diet and workouts were okay, but I forgot the update :doh:
-1 point
[94 points]

DEC 16
Workout was okay, diet is still on track
-0 point
[94 points]

DEC 17
Workout and diet are okay.
-0 point
[94 points]

DEC 18
Late update: Diet is okay, workouts too. Forgot to update it again!
-1 point
[93 points]

DEC 19
Everything on track
-0 point
[93 points]

GOAL: Weight/Fat Loss


COMMENT: I want to lose 9lbs during December


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


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


STARTING 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"



END STATS
WEIGHT: 197.4
BODY FAT: ?
ARMS: 14.5"
CALVES: 16.75"
CHEST: 39.25"
FOREARMS: 12.25"
HIPS: 38.75"
THIGHS: 25.5"
WAIST: 38.75"


DAILY LOG
DEC 1 - Diet good, did workout.
-0 points [100 points]
DEC 2 - Everything on track
-0 points [100 points]
DEC 3 - Did weight training, diet good, skipped HIIT.
-1 points [99 points]
DEC 4 - Missed a meal today (ate it 2 hours later), other then that diet was good
-1 points [98 points]
DEC 5 - Everything on track
-0 points [98 points]
DEC 6 - Did workout, diet good.
-0 points [98 points]
DEC 7 - Diet good, Unable to do work out (weather) -1pt.
-1 points [97 points]
DEC 8 - Did workout, Diet good.
-0 points [97 points]
DEC 9 - Diet and workout on tracks.
-0 points [97 points]
DEC 10 - Diet good, missed part of my workout -1pt
-1 points [96 points]
DEC 11 - Diet good.
-0 points [96 points]
DEC 12 - Diet good, missed part of my workout -1 pt
-1 points [95 points]
DEC 13 - Everything on track.
-0 points [95 points]
DEC 14 - Diet and workout good.
-0 points [95 points]
DEC 15 - Diet and workout on track.
-0 points [95 points]
DEC 16 - Did workout, diet good, had a cheat snack (some hard candys) -1pt
-1 points [94 points]
DEC 17 - Did workout missed HIIT, Missed update (Inet out) -2 pts
-2 points [93 points]
DEC 18 - Did everything didnt update (inet out again) -1pt
-1 points [92 points]
DEC 19 - Everything on track.
-0 points [92 points]
DEC 20 - Everything on track.
-0 points [92 points]
DEC 21 - Everything on track.
-0 points [92 points]
DEC 22 - Everything on track
-0 points [92 points]
DEC 23 - Skipped work out -1pt
-1 points [91 points]
DEC 24 - Skipped HIIT -1pt, ate some candy -1 pt
-2 points [89 points]
DEC 25 - Unscheduled Cheat meal, Missed a meal -2 pts
-2 points [87 points]
DEC 26 - Everything on track.
-0 points [87 points]
DEC 27 - Everything on track.
-0 points [87 points]
DEC 28 - Skipped workout , diet on track
-1 points [86 points]
DEC 29 - Everything on track.
-0 points [85 points]
DEC 30 - Missed work out (Sick), diet good.
-1 points [84 points]
DEC 31 - Skipped part of my workout - diet good
-1 points [83 points]

Conclusion: Wasnt the best of months, although my end weight was 197.4, I was down to 195.4 a few days ago so my weight fluctuated just a bit and happened to be highest on the last day - oh well just means Ill do even better next month unless it keeps going up then we got a problem. I was feeling a little down this month compared to last, November I almost hit my goal of 9lbs this month I wasnt even really close. Next month im going to go for the gusto and go all out and make sure I hit my goal. I did manage 2 more points this month then the last one.

GOAL
Lose 1-2% body fat.

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

WORKOUT SCHEDULE
Cardio: Soccer (1-2x/wk)
Warm Up: 7mins Elliptical (pre-weight training)
Weight Training: 3-4x/wk

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)]
Nov. 2009: (172.0lbs, bf 20.5%) [Click Here (http://forums.johnstonefitness.com/showpost.php?p=767538&postcount=4)]

STARTING STATS
WEIGHT: 171.5 lbs
BODY FAT: 21%
BICEPS: 34/34.5cm (flexed)
CALVES: 37.5/38.5cm (standing)
CHEST: 91.5cm
FOREARMS: 28/30cm
HIPS: 97cm
THIGHS: 57.5/59 cm (standing)
WAIST: 92cm


END STATS
WEIGHT: 167.0 lbs
BODY FAT: 19.5%
BICEPS: 33.5/34.5cm (flexed)
CALVES: 36.5/37cm (standing)
CHEST: 91.5cm
FOREARMS: 27/29cm
HIPS: 94.5cm
THIGHS: 55.5/56.5cm
WAIST: 89cm


DAILY LOG

DEC 01: -0 points [100 points] (171.5lbs, bf 21.0%): 6 Meals - Abs
DEC 02: -0 points [100 points] (171.5lbs, bf 21.0%): 6 Meals - LISS
DEC 03: -0 points [100 points] (169.5lbs, bf 21.0%): 6 Meals - Biceps
DEC 04: -0 points [100 points] (168.0lbs, bf 20.0%): 6 Meals - Legs
DEC 05: -0 points [100 points] (168.0lbs, bf 21.0%): 6 Meals - Chest
DEC 06: -0 points [100 points] (168.0lbs, bf 21.0%): 6 Meals - Abs
DEC 07: -0 points [100 points] (169.0lbs, bf 20.5%): 6 Meals - Triceps
DEC 08: -0 points [100 points] (169.0lbs, bf 19.5%): 6 Meals - Legs
DEC 09: -0 points [100 points] (169.0lbs, bf 20.5%): 6 Meals - Soccer
DEC 10: -0 points [100 points] (166.5lbs, bf 20.0%): 6 Meals - Biceps
DEC 11: -0 points [100 points] (168.5lbs, bf 19.0%): 6 Meals - Abs
DEC 12: -0 points [100 points] (169.0lbs, bf 19.0%): 6 Meals - Core
DEC 13: -0 points [100 points] (169.0lbs, bf 19.0%): 6 Meals - Soccer
DEC 14: -0 points [100 points] (169.0lbs, bf 19.0%): 6 Meals - Yoga
DEC 15: -0 points [100 points] (169.0lbs, bf 20.0%): 6 Meals - Triceps
DEC 16: -0 points [100 points] (169.0lbs, bf 19.5%): 6 Meals - Soccer
DEC 17: -0 points [100 points] (167.0lbs, bf 20.0%): 6 Meals - Abs
DEC 18: -0 points [100 points] (166.5lbs, bf 19.0%): 6 Meals - Biceps
DEC 19: -0 points [100 points] (167.0lbs, bf 19.0%): 6 Meals - LISS
DEC 20: -0 points [100 points] (166.5lbs, bf 19.5%): 6 Meals - Chest
DEC 21: -0 points [100 points] (166.5lbs, bf 20.0%): 6 Meals - Abs
DEC 22: -0 points [100 points] (168.0lbs, bf 20.5%): 6 Meals - Cycling
DEC 23: -0 points [100 points] (168.0lbs, bf 20.5%): 6 Meals - Triceps
DEC 24: -0 points [100 points] (167.0lbs, bf 19.5%): 6 Meals - LISS
DEC 25: -0 points [100 points] (167.0lbs, bf 20.5%): 6 Meals - LISS
DEC 26: -0 points [100 points] (168.0lbs, bf 20.5%): 6 Meals - LISS
DEC 27: -0 points [100 points] (169.0lbs, bf 20.5%): 6 Meals - Biceps
DEC 28: -0 points [100 points] (169.5lbs, bf 19.5%): 6 Meals - Legs
DEC 29: -0 points [100 points] (169.5lbs, bf 20.0%): 6 Meals - Triceps
DEC 30: -0 points [100 points] (168.0lbs, bf 20.0%): 6 Meals - Abs
DEC 31: -0 points [100 points] (167.0lbs, bf 19.5%): 6 Meals - Chest

In.

Goal: Cutting - would be nice to get down to 12%-14%

STARTING STATS / ENDING STATS:

Biceps 12.5 / 12
Calves 13.5 / 13.5
Chest 39 / 38.75
Forearms 11 / 11
Hips 37.5 /36.5
Thigh 22 / 21
Waist 35 / 34 (at naval)
Wt 155 / 152
Ht 5' 10"
B.F. 16 - 18%

WORKOUT SCHEDULE:
Mo - Chest/Back
Tu - Cardio
We - Legs
Th - Cardio
Fr - Arms/Shoulders
Sat/Sun - Off (cardio will be a bonus but not scheduled)
Weekly weigh-ins on Tuesdays

DIET:

5 meals per day with 1 cheat per week permitted.

Tuesday, December 1st - I've decided to take the first week off and get rolling on the 7th. Since this was a last minute decision and not planned up front I'll make some deductions on the 7th. Goal is to stick with a cutting routine for the month. Stats will be posted by the 7th.

Wednesday, December 9th - Well, I'm finally going to get back to it tomorrow with a cardio session. With the last minute decision to take time off and then procrastinating to actually get back to it I'll deduct 2 pts per day missed. Diet was pretty good throughout and weight has stayed consistent. Cutting is still the plan. Of course there are going to be some days off around Christmas - I'll figure out which ones later.
- 20 points (80)

Thursday, December 10th - Cardio done and diet on track. Damn near didn't go... Sadly feeling a bit under the weather (pretty pathetic timing) so I'm taking tomorrow off from going to the gym. Amending the workout schedule as well so that its a bit more logical.
- 0 points (80)

Tuesday, December 29th - Hmm.... How much should I penalize myself? Sadly, December has been a total write-off. Diet hasn't been terrible but it hasn't been consistent. Done some workouts but generally also inconsistent. Bummer. January goal is to get back into the groove.

Thursday, December 31st - I'm going to consider this one a write-off but I wanted to sum up the stats for my records anyway. Diet was pretty fair all things considered and measurements dropped accordingly but the workouts suffered in a huge way. Numbers went down where I wanted them to but sadly (though not unexpectedly) numbers went down in areas I would rather they didn't as well. Good numbers - Waist and Hips down 1" each. Other numbers - Thighs down 1", Biceps down 1/2" and Chest down 1/4". Weight dropped to 152. So, bulking for the first 3 to 4 months of 2010 and then a properly done cut. Going to have to pay better attention to diet during this bulk than I have previously to keep the fat level down.

GOALS: Maintain


Weights 3x's a week
Cardio 3x's a week.
>85 points

PREVIOUS CHALLENGES:
August 2009 (http://forums.johnstonefitness.com/showpost.php?p=750010&postcount=21) [76 points]
September 2009 (http://forums.johnstonefitness.com/showpost.php?p=758007&postcount=13) [72 points]
October 2009 (http://forums.johnstonefitness.com/showpost.php?p=764168&postcount=23) [69 points]
November 2009 (http://forums.johnstonefitness.com/showpost.php?p=768148&postcount=15) [86 points]

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

OTHER SCHEDULE


Meditate daily minimum 30 minutes.
In bed by 10:30pm Sun-Thu

STARTING STATS
WEIGHT: 185 lbs
BODY FAT: 20%

DECEMBER DAILY UPDATES
1. TUE: cardio, weights, meditated, bed late (-1). [99]
2. WED: cardio, meditated, bed late (1). [98]
3. THU: no weights (-1), no meditation (-1), bed late (-1). [95]
4. FRI: no cardio (-1), no meditation (-1). [93]
5. SAT: weights, cardio, meditation. [93]
6. SUN: rest, meditation, bed early. [93]
7. MON: Missed cardio (-1), lifted, missed meditation (-1), bed late (-1). [90]
8. TUE: Lifted, meditated, bed late (-1). [89]
9. WED: Cardio, meditated, bed late (-1). [88]
10. THU: Lifted, meditated, bed late (-1). [87]
11. FRI: Cardio, meditated. [87]
12. SAT: Weights, meditated. [87]
13. SUN: Meditated, bed on time. [87]
14. MON: Cardio, meditated, bed on time. [87]
15. TUE: Weights, meditated, bed late (-1). [86]
16. WED: Cardio, meditated, bed late (-1). [85]
17. THU: Weights, meditated, bed late (-1). [84]
18. FRI: Cardio, meditated. [84]
19. SAT: Lifted, meditated. [84]
20. SUN: Cardio, meditated, bed late (-1). [83]

That's it for me. I'm out of here until after the New Years. Happy Holiday everyone!

I'm in. Gonna keep mine simple...

MEALS

5 per day - avg 400 calories each. First meal each day will be a protein shake.

WORKOUTS
Choice of either:

15 minutes of HIIT

25 minutes of cardio

Lifting session


DAILY UPDATES

DECEMBER 1st - Lifted, Protein Shake, 5 meals (-0)

DECEMBER 2nd - Recumbent bike, Protein Shake, I did 5 meals but I OVERDID the food, so (-1)

DECEMBER 3rd - Took the day off exercise, Protein Shake, 5 meals (-1)

DECEMBER 4th - Doubling up my workout tomorrow for today, No protein shake, 5 meals (-1)

DECEMBER 5th - I ate quinoa instead of protein shake and I missed posting! (-2)

DECEMBER 6th - Everything on target today so far (-0)

DECEMBER 7th - No protein shake, no exercise today (-2)

DECEMBER 8th - No shake and ate some pizza (-2)

DECEMBER 9th - Did everything but I ate too much at lunch (-1)

DECEMBER 10th - Didn't exercise (-1)

DECEMBER 11th - Didn't update, didnt exercise, ate pizza(-3)

DECEMBER 12th - Didn't update and ate chocolate (-2)

DECEMBER 13th - Ate too much for din din(-1)

DECEMBER 14th - No exercise (-1)

DECEMBER 15th -

DECEMBER 16th -

DECEMBER 17th -

DECEMBER 18th -

DECEMBER 19th -

DECEMBER 20th -

DECEMBER 21st -

DECEMBER 22nd -

DECEMBER 23rd -

DECEMBER 24th -

DECEMBER 25th - MEEERRY CHRISTMAS

DECEMBER 26th -

DECEMBER 27th -

DECEMBER 28th -

DECEMBER 29th -

DECEMBER 30th -

DECEMBER 31st -

RUNNING TOTAL
82

This is actually my first post, but I'm in. My goals are basic as I'm not even in a workout routine yet. 3 meals and two snaks of fruit ir the like in between each day. And as for workout I'll be doing the p90x starting on december 1 so that's my routine. Hope I can stay with it.

GOAL:
1) To be under 200lbs for New Years
2) Run 1 mile without stopping (I am not a big running person)
3) Achieve an 80 point month


COMMENT: I want to drop 8 pounds this month.


WORKOUT SCHEDULE
M - Chest & Back
T - Plyometrics
W - Shoulders & Arms
TH - Yoga
F - Legs and Back
Sat - Kempo
Sun - Rest/Stretch


MEAL SCHEDULE
Five meals per day, 1 cheat meal per week, 1 alcoholic drink allowed per week.


STARTING STATS
WEIGHT: 206

Dec 1: No workout, great diet (-1) [99]
Dec 2: ate 5 healthy meals, workout was bicep, tricep, shoulders, overall a great day! (0) [99]
Dec 3: Healthy Diet, quick 30 minute cardio workout, not the workout expected, but didn't have the time. (0) [99]
Dec 4: Good diet, expecting to drink a drink or two tonight, but limiting myself to 2 drinks, Leg & Back workout completed (0) [99]
Dec 5: Diet wasn't the best, went to a football game and had some drinks. Got in some cardio via walking everywhere (-2) [97]
Dec 6: Diet wasn't good, ate too late. Rest day (-1) [96]
Dec 7: Diet was good, missed my workout :( (-1) [95]
Dec 8: Diet in check, quick ab workout (Ab Ripper X) and a short 10 minute cardio session...I need to get back into REAL workouts (0) [95]
Dec 9: 2 Slices of mushroom pizza for dinner, overall good diet (within calories), no workout, no sleep...(-1) [94]
Dec 10: Diet was pretty bad, didn't count calories today. No workout, bad day overall (Lots of booze) (-2) [92]
Dec 11: No workout, forgot entry, diet was fine. (-2) [90]
Dec 12: No workout, forgot entry, diet ok (-1) [88]
Dec 13: Rest day, 1 cheat meal (chinese food) (-0) [88]
Dec 14: Started up on P90x again, had a good chest & back workout, diet was solid. (0) [88]
Dec 15: P90X Day 2 - Completed second half of chest & back, 20 minutes Cardio (Elliptical), good diet, sauteed Carrots, Parsnips w/ chicken tortalini (0) [88]
Dec 16: P90X Day 3, Shoulder, Bicep, Tricep workout, I'm still a bit sick so only made it through half of this workout, threw on 10 minutes of HIIT cardio, Diet was good, had a great chicken w/baby corn dish for dinner! Yumm (0) [88]
Dec 17: P90X Day 4 (Didn't happen) I didn't have the energy for a true P90X workout, this morning I did 10 minutes of HIIT cardio followed by half of the Shoulder, Bi, Tri workout. Tonight I did another 15 minutes of HIIT cardio (probably 10 min HIIT and 5 minutes cool down) Diet was ok, went to Red Robin...not good (-1) [87]
Dec 18: Diet was good, no workout tonight, forgot entry :( (-2) [85]
Dec 19: Diet was good, 25 minutes cardio at night, (0) [85]
Dec 20: Calorie count was good, but diet overall was bad, rest day. (-1) [84]
Dec 21: Diet was good 5 meals, no workout :( (-1) [83]
Dec 22: Diet wasn't so good, had pizza for dinner, steak for lunch and mcdonalds for breakfast! Cardio at night. (-1) [82]
Dec 23: Diet was good, 5 meals. Didnt work out :( (-1) [81]
Dec 24: Christmas Eve (Didn't eat much, no workout) (0) [81]
Dec 25: Christmas Day (Didn't eat much...yet) No workout (But its Xmas..) (0) [81]
Dec 26: Ate too much food at the lady friends house, didn't get a workout in, forgot entry! (-3) [78]!
Dec 27: Went interbuing in the mountains, but diet was TERRIBLE!!! (-1) [77]
Dec 28: Good workout, lots of cardio, not on plan with p90x, but thats OK. Diet was good as well (0) [77]
Dec 29: AMAZING diet day! (I feel very back on track) Cardio workout at night for 30 minutes (0) [77]
Dec 30: Overall a great diet, kind of had a cheat meal for dinner (Mac & Cheese w/ Ham) but Calories were at 2200 in the end, no workout. (-1) [76]
Dec 31: New years, expecting to go to the gym, will let you know otherwise. Diet is going to be great, having thai food tonight! (0) [76]

Choppie’s December 100 Challenge


GOAL: Cutting (My real focus is working out a good set of parameters that I can use to find my way to maintainable, fulfilling lifestyle change. I guess that goal is: Guava.)


COMMENT: I want to lose about four pounds, keep to my regular workout schedule, and stay strong through the whole month.


WORKOUT SCHEDULE:
Monday: weight training
Tuesday: run or ride or hike or ski, something fun, 30 – 60 min or all day
Wednesday: weight training
Thursday: run or ride or hike or ski, something fun, 30 – 60 min or all day
Friday: weight training
Saturday run or ride or hike or ski, something fun, 30 – 60 min or all day
Sunday: whatever, some movement like take a walk or do some foam rolling, nothing major, but something to keep me thinking about health and progress

Mmm... the holidays. I think I am going to shirk out of el husbando's work party. So far we don't have any part invitations to juggle, which is good on this front but subject to change. I think for Christmas eve and Christmas I am going to stick the workout schedule (whatever's up that day), and hit a protein goal (probably > 100 grams) but not really sweat anything else. No drinking outside of Christmas eve, Christmas, and New Year's eve.


NUTRITION:
I'm focused on calories (high/low days), protein grams and percentages (40/30/30). I'm not too worried about number of meals per day, or nutrient timing (bearing it in mind, but it's not a do-or-die rule). Not worrying about number of meals should make it easy enough to handle social obligations.

I'm playing around a little with these things, trying to find a sweet spot. Right now I'm on 1800 cals/2200 cals with >100 g protein daily. Working on eating enough veg and finding good meals to make this pretty mindless. Measurements are Friday. These guidelines may change after the 11th.

Daily Log:
Dec 1: Run done; cals on target; 135g protein; 39/27/34 (carb/protein/fat) 100 points
Dec 2: Workout done; cals on target; 174 g protein' 40/32/29 (carb/protein/fat). I did go the holiday party. I had a few of the healthy apps (cheese, hummus, etc.), didn't drink, tracked it all, and had a healthy meal afterwards. Phew. 100 points
Dec 3: Run done, cals on target, 119g protein, 39/28/33 (carb/protein/fat) 100 points
Dec 4: I decided not to workout today, because my back is bothering me, and my workouts this week have goodmornings in them. I'm just doing some foam rolling and will move this week's workouts forward by one day (lift tomorrow, run Sunday). I'm having a freeish meal tonight with el husbando. I have already eaten 100g of protein and have 600 calories of breathing room. I'm not going to check in after dinner b/c it's time for the computer to go off. So, the day's a good one by my accounting. EDIT: Cals for the day ended up as 42/27/31 (carb/protein/fat) with 170g protein. 100 points
Dec 5: Workout done; cals on target; 138g protein; 36/31/33 (carb/protein/fat). 100 points
Dec 6: Workout not done; cals on target; 135g protein; 40/27/32 (carb/protein/fat). I didn't run. I am tired, my back hurts, and my body feels fragile. Not sure why that it, just a "thing," or getting used to working out again, or what. Tired. 99 points
Dec 7: Workout done, cals low but not disastrously low, 132g protein, 33/31/36 (carb/protein/fat). 99 points
Dec 8: Run done; cals a little high but average out right with yesterday's low; 150g protein. 99 points
Dec 9: Workout done; cals a little high and a little high on fat, need to do a little more pre-planning on meals; 145g protein; 33/25/42 (carb/protein/fat). 99 points
Dec 10: No workout, cals too high and too low on protein, 144g protein, 39/27/34 (carb/protein/fat). I don't feel "responsible" for missing the workout as it's due to a pain problem (brief detail in my journal), but I need to be a little more careful with my cals and protein, so I'm dinging a point. 98 points
Dec 11: Workout done; cals good; 135.5g protein; 33/30/37 (carb/protein/fat). 98 points
Dec 12: Run done. Don't know cals. We had some friends over to trim the tree and I had an off meal. Fondue - last minute throw-together. :o It was good. :nod: I didn't drink. I'm comfortable with a free meal or two a week as long as everything else is on track and the changes are still evident. I think I'll run the cals tomorrow for a terrifying reality check, but right now it's bed. :) 98 points
Dec 13: No workout, cals a little low, 32/31/37 (carbs/protein/fat). 98 points
Dec 14: Workout done, cals a little low, 33/38/29 (carbs/protein/fat). 98 points
Dec 15: No workout. I worked quite late last night and overslept this morning. I got home at 8 and didn't feel like going for a run. I am nonplussed. I'm not sure if that means I'm lazy, or I'm becoming more at home with finding a livable balance. :confused: But I'm taking a point for it :nod: and a point for a super duper out of whack ratio today (lack of planning is evident). 33/17/50 (carb/protein/fat). 96 points
Dec 16: Workout done, cals on target, fat HIGH again, 125g protein, 30/25/45 (carbs/protein/fat) 95 points
Dec 17: Run done, cals on target, 152g protein, 39/31/30 (carbs/protein/fat) finally nailed that ratio! 95 points
Dec 18: Workout done, cals too low, 103.6g protein (too low), 44/30/26 (carb/protein/fat) 94 points
Dec 19: Run done, cals on target, 137.5g protein, 39/26/35 (carb/protein/fat), -1 for not updating 93 points
Dec 20: Day off, cals a little low, 117g protein, 40/27/27/6 (carb/protein/fat/alcohol - Fitday thinks that alcohol is shumai, I guess :confused: ). I'm done taking points for not updating before I go to bed. If I get home at 1:30am and don't feel like firing up the computer I don't see that as a failure of plan, or detrimental to my progress. It's just my life ATM. 93 points
Dec 21: Cals low again, I need to bump them up and get my cycle back, workout done, 40/30/29 (carbs/protein/fat) 93 points
Dec 22, 23 Cals high but not too high, protein low, no workouts. Pretty free tomorrow and Christmas eating wise, with workouts as planned. Finding that holiday balance. ;) 91 points
Dec 24, 25: Workout and run done, cals probably high, ratio definitely out of wack, nothing too crazy though and okay by me fo the holidays. One night out tomorrow with friends, and the parents for New Year's and that's the end of the holiday excuses. 91 points
Dec 26: Workout done, ate at friends for dinner, back on the wagon tomorrow until New Year's eve. 91 points
Dec 27: No workout (off), ate poorly for dinner (but within cals) ate a shit-ton of cookies and had a G&T. Goddmanit. :ohnoes: 89 points
Dec 28: No workout! Incredibly frustrating. I thought I didn't have to at work until 4pm. I was relaxing on the couch with my husband and he said "don't you think you should get ready for work?" Flew off to work and not home until after 10. Very annoyed with myself. Ate the remaining cookies when I got home, too. I can tell I ate too much sugar over Christmas because I'm interested in it again. :cry: 87 points
Dec 29: Workout done, cals on track, 169g protein, 33/29/37 (carb/protein/fat) 87 points
Dec 30: Run done, cals on track, blarblarblar good weight in, rolling along but still feeling like I'm not 100% dialed in. Looking forward to tightening things up in January 87 points

GOAL: Cutting


COMMENT: I want to reduce my body fat to 8% (eventually). I want to lose 12 lbs in December.


WORKOUT SCHEDULE
Monday: Elliptical, 30 mins (AM), Weight Training: Chest PM), Elliptical 60 mins (night).
Tuesday: Elliptical, 30 mins (AM), Weight Training: Back (PM), Elliptical 60 mins (night).
Wednesday: Elliptical, 30 mins (AM), Weight Training: Legs and Abs (PM), Elliptical 60 mins (night).
Thursday: Elliptical, 30 mins (AM), Weight Training: Chest (PM), Elliptical 60 mins (night).
Friday: Elliptical, 30 mins (AM), Weight Training: Back (PM), Elliptical 60 mins (night).
Saturday: Elliptical, 60 mins (AM).
Sunday: Elliptical, 60 mins (AM).

* I will only do the 30 min cardio and strength exercise on days I go to work.

MEAL SCHEDULE
Five meals per day, under 2000 calories per day, one cheat day per week with maximum 2500 calories.


STARTING STATS
WEIGHT: 224 pounds
BODY FAT: 35.2%
ARMS: 14.5"
CALVES: 15.25"
CHEST: 45"
HIPS: 44.5"
THIGHS: 25.5"
WAIST: 44.9"

http://www.gregstransformation.com/transformation/20091123_100challenge.jpg

DAILY LOG
1. Did 90 minutes of cardio, 1688 calories, had strength training. Everything according to plan.
2. Did 90 minutes of cardio, 1655 calories, had strength training. Everything according to plan. Putting in the 60 minutes of cardio last night was pretty tough though. I so did not want it.
3. Did 90 minutes of cardio, 1702 calories, had strength training. Everything according to plan.
4. Did 90 minutes of cardio, 1721 calories, had strength training. Everything according to plan.
5. Did 60 minutes of cardio, 1701 calories, no strength training. Everything according to plan.
6. Did 60 minutes of cardio, 1706 calories, no strength training. Everything according to plan.
7. Did 90 minutes of cardio, 1704 calories, had strength training. Everything according to plan. I am coming down with a cold, I hope it will not keep me from doing the rest of the training.
8. Did 90 minutes of cardio, 1693 calories, had strength training. Everything according to plan. Cold is still lingering around making working out difficult. I hope to lose it soon.
9. Did 60 minutes of cardio, 1667 calories, had strength training. Everything according to plan.
10. Did 90 minutes of cardio, 1735 calories, had strength training. Everything according to plan.
11. Did 90 minutes of cardio, 1745 calories, had strength training. Everything according to plan.
12. Did not do cardio, 1714 calories. -1 point
13. Did 60 minutes of cardio, 1704 calories, Everything according to plan.
14. Did 90 minutes of cardio, 1699 calories, had strength training. Everything according to plan.
15. Did 120 minutes of cardio, 1931 calories, had strength training. Everything according to plan.
16. Did 60 minutes of cardio, 1688 calories, had strength training, Everything according to plan.
17. Missed cardio, 1637 calories, had strength training. - 1 point
18. Did 60 minutes of cardio, 1406 calories. Everything according to plan.
19. Did 60 minutes of cardio, 1630 calories. Everything according to plan.
20. Did 60 minutes of cardio, 1663 calories. Everything according to plan.
21. Did 60 minutes of cardio, 1672 calories, had strength training. Everything according to plan.
22. Did 90 minutes of cardio, 1723 calories, had strength training. Everything according to plan.
23. Did 90 minutes of cardio, 1651 calories, had strength training. Everything according to plan.
24. Missed cardio, 1861 calories., did pus-ups at home. - 1 point
25. Did 60 minutes of cardio, 1377 calories. Everything according to plan.
26. Did 45 minutes of cardio, 1711 calories. Everything according to plan.
27. Missed cardio, 1428 calories. -1 point.
28. Missed cardio, 1404 calories. -1 point.
29. Missed cardio, 1400 calories. Did strength training -1 point
30. Missed cardio, 1292 calories. -1 point
31. Did 60 minutes of cardio, 1445 calories. Everything according to plan.

END STATS
WEIGHT: 205 lbs
BODY FAT: 29.7%
ARMS: 14"
CALVES: 14.5"
CHEST: 42.5"
HIPS: 42"
THIGHS: 24"
WAIST: 41"

http://www.gregstransformation.com/transformation/20091229_9week.jpg
RUNNING TOTAL: 93

I'm in. My goal is to basically stick to my planned routine and food goals for the entire month ( and lose 2kg (4.5 lb)).

GOALS:
- Bulk
- Complete this challenge
- Possibly add some cardio to my routine

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 on workout days, 9am on non-workout days
2 weeks off at the end of the month for family holiday


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"

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

DAILY LOG

DEC 1: Rest day with LOTS of walking involved today, meals were pretty good today, need to rework my meals for this month I think -0 (100 points)
DEC 2: Good day today, not a bad workout but didn't manage to make as much of an increase as I'd have liked, meals all good -0 (100 points)
DEC 3: Ok day of resting, meals were good today, still tinkering with my diet on non-workout days, getting closer though -0 (100 points)
DEC 4: Good day got lots of work done, meals all great, and workout went ok but not great today. -0 (100 points)
DEC 5: Pretty uneventful day, lots of prep work on my uni presentation done but still a long way to go. Meals pretty good today -0 (100 points)
DEC 6: More work done on my uni assignments today, and watched all of Season 3 Prison Break which was pretty good. Meals good -0 (100 points)
DEC 7: Realized I've done 7 weeks of workout so having a week off gym to recover properly, meals good today, working on a new workout plan -0 (100 points)
DEC 8:
DEC 9: Missed yesterday's update as I was at a meeting then had a lot to think about, meals were good today, enjoying my week off -1 (99 points)
DEC 10:
DEC 11:
DEC 12:
DEC 13:
DEC 14:
DEC 15:
DEC 16:
DEC 17:
DEC 18: Possible Holiday = No more point counting from here on
DEC 19: Holiday
DEC 20: Holiday
DEC 21: Holiday
DEC 22: Holiday
DEC 23: Holiday
DEC 24: Holiday
DEC 25: Holiday
DEC 26: Holiday
DEC 27: Holiday
DEC 28: Holiday
DEC 29: Holiday
DEC 30: Holiday
DEC 31: Holiday

Recomp baby.
Make all scheduled workouts, hit 150gms protein minimum a day, stay away from unhealthy foods.

My plan for December:

Plan
- 30min Cardio every weekday
- Do 30 sit-ups per day
- Do 30 push-ups per day
- Food intake, if exceeds 1,500 Cal per day, deduct a point. Except the cheats ;).
- Max 4 cheats / month

1 Dec - Did sit-ups and push-ups. Sit-ups were fine, push-ups still have lots of room to improve. Did 30min light-moderate cardio. Food ok. Ate my last meal at 9pm, work was tedious taking a lot of "after work" time. Hope life'll get better soon. I was planning to have 6 hrs of sleep but I don't think I can manage it everyday especially on weekday. So I'll try to work out a better sleep schedule. [100pts]

2 Dec - Food ok, though again late dinner at 10pm -_-". 2 daily workout done. No cardio -_-...it's late 12.20am. Gotta wake up early tomorrow. -1. [99pts]

3 Dec - Wow..good day. Cardio done. All the "-ups" done. Food ok. I'm having leg cramps especially in the feet and calves. Hopefully it will go away soon. [99pts]

4 Dec - No cardio, no sit-up, no push-up. -3. Food ok. I was going to do the sit-ups and push-ups last night but I must have fell asleep somehow coz I just woke up and realise that I slept through the night. The tenderness from cramp on my right calf is a bother right now. Due to the calories restriction, my weight is to be going down. But at a closer look, lean mass is dropping much faster than fats. Gotta watch the trend for the week. [96pts]

5 Dec - Cheat day. sit-ups and push-ups done. Upper body workout today. [96pts]

6 Dec - All done. [96pts]

7 Dec - Only ate within limit and did sit-ups. No cardio no push-ups. -2 [94pts]

8 Dec - All done. Cardio session still left a lot to be desired. [94pts]

9 Dec - No cardio -1. Sit-up and push-up done. Food ok. [93pts]

10 Dec - No cardio. -1. The rest ok. [92pts]

11 Dec - Woke up with a headache today. No cardio -1. Food over the limit -1. How the points fly....[90pts]

12 Dec - Calories over the limit -1. Otherwise good. Legs workout today. [89pts]

13 Dec - upper body workouts. Did about 30min of light cardio. Sit-ups, push-ups. Calories within the limit set. [89pts]

14 Dec - No cardio. No sit-up, I'm still having aches from yesterday sit-up with the machine at the gym. -2 The rest ok. I got to start to look for motivation to do cardio or I'll continue the "no cardio" pattern for another week. [87pts]

15 Dec - NC (I-know-what) -1. Cheat day. The rest is fine. [86pts]

16 Dec - Did my cardio! (finally) Food ok. Just did situps and pushups. A good day :D. [86pts]

17 Dec - NC -1. The rest ok. [85pts]

18 Dec - NC -1. NSP -1. NPP -1. Food over the limit-1. [81pts]

19 Dec - Sit-ups, push-ups done. Food not good -1. [80pts]

20 Dec - Done as planned. [80pts]

21 Dec - Out late today and was too sleepy to do anything except sit-ups. Food ok. -2 NC, no push-ups. [78pts]

22 Dec - Came home early today. Still no cardio..spent the whole night researching on heart rate monitor >_< . Was going to go for polar F11 model but found that there was a discount on the F55 model so I'm going for that. -1 food ok. The rest ok. [77pts]

23 Dec - Good day. [77pts]

24 Dec - NC -1. The rest ok [76pts]

25 Dec - Came back home late today, NC -1. Cheat day. Did sit-ups but not push-ups -1. [74pts]

26 Dec - Went out for a movie today. Sherlock Holmes was unexpectedly boring. Very sleepy afterwards. None of the plans was done. -3 [71pts]

27 Dec - Ok day [71pts]

28 Dec - NC, having a headache, took a pill. The rest is fine. [70pts]

29 Dec - Calories over.-1 Did cardio. Sit-ups and Push-ups done. [69pts]

30 Dec - NC -1. Watched Avatar today, good movie compared to the ones on show at the moment. Too sleepy, no sit-ups, no push-ups. -2. Calories ok. [66pts]

31 Dec - Last day of 2009. Time flies! Did the usual weigh-in this morning. Despite the 1 scoop of ice-cream I had last night, my body fat hit the lowest mark at 32.9%. (according to Tanita scale) I lost ~0.69 kg of fats and gained 0.7kg of lean mass (should be water coz my body hydration shows an improvement from 48.2% on 1 Dec to 49.1% today. :D Albeit the progress is slow due to my inconsistency, the change is still going on. ...NC :P -1. No push-ups.-1. Did sit-ups. Calories ok. [64pts]

I'm in! Goal is to lose 1kg per week and get to 78kg.

Approach is to lose 1kg of body fat per week by reducing being a 1000kcal in caloric deficit each day. I plan to eat 400kcal less each day and spend 1 hour a day on aerobic exercise (e.g. rowing trainer) which should give a total deficit of 1000Cal per day (400Cal + 600Cal). This has worked before and gotten me from 88kg to 80kg in a few months.

Stats:
Dec 1: weight in the morning was 80.8kg. 1 hour rowing trainer and 450Cal deficit by eating less. Still one hundred points :). Tomorrow will be a day at a conference. I need to think about my lunch planning to eat a known amount of calories during the day...
Dec 2: weight in the morning was 80.9kg. Kept to my diet in the morning but ate a triple whopper, 1160Cal. Did krav maga training in the evening for 1.5 hours (-600Cal). Total energy budget for the day is 900Cal.
Dec 3: Weight in the morning was 79.6kg. Caloric intake during the day was 2200Cal. Not that happy this day due to yesterday. Gonna cut myself some slack for a few days and not necessarily deduct any points unless I really underperform.

I'm in. Details to follow

Diet: Edited Dec 19th
Every meal has 42g protein and 15g fat. On workout days, I have 60g carbs pre and post workout. I then have 30g carbs at meal 1, or if M1 is pre workout, I'll have the extra carbs after my pwo meal. At most I'll have 1 cheat meal per week, even on xmas day. No alcohol, it fucks up my training.

Training: Edited Dec 16th
Mon = Back
Tue = Chest
Wed = Arms
Thu = Legs
Fri = Shoulders
Sat = Off
Sun = Off

DAILY LOG

December 1: After various power cuts and internet going down, everything seems to be back to normal. Despite eating practically every meal cold, I ate every meal and had a superb shoulders workout, hittin 28x5 and 30x4 on db press. I also handed in my differential equations assignment which was about 20 pages of calculations on 10 different questions, all hand written! 100 Points

December 2: Diet spot on again, hit all meals. Day off from uni which was good, got some work done. Then hit some arms in the evening. Hit 85 for 5 reps on close grip bench and 40 for 8 reps on barbell curl. 100 Points

December 3: Decided to take Thursday off as it's a very long day and don't want to lift at 9pm when I get up at 6.30am. Diet spot on and got a little more work done. 100 Points

December 4: Smashed chest workout today. Hit 40x7 on db bench for a new PR. All meals were spot on. 100 Points

December 5: Hit gym at half 10 in the morning. Took it easy on squats, worked up to 70x6, then the same weight with romanian deadlifts. In the afternoon I worked from 2 till half 6, then had some pizza for dinner. Diet was spot on for every other meal. 100 Points

December 6: Nothing much on today. Worked from 11-4, got home and did some uni assignments, not many to go now. Diet was spot on. Oh and I have MAJOR calf DOMS from leg workout on 5th,. OUCH! 100 Points

December 7: Up early again, nothing out of the ordinary on a Monday. Hit all meals and had a super back workout. No new PRs, but hit a lot of sets and got a massive back pump. YEAH BUDDY! 100 Points

December 8: Short day today, just 2 lectures. Handed in my last mathematical assignment, just the general skills stuff to go, of which I have only one left. Hit shoulders at 9pm. Not such a good workout, but I got it done. 100 Points

December 9: Hit arms in the PM, totally smashed it. Diet spot on and only one lecture at 10am, win situation! 100 Points

December 10: Finished uni today. Pretty lackluster chest workout in the morning. Diet in check as always though. 100 Points

December 11: No more uni felt good. Hit legs in the AM that went ok, nothing special. Then did nothing all day, before going bowling in the evening and then onto town. I didn't drink, got picked up at 12 and went to bed by 1. Diet spot on as I only drank diet coke and had all meals/shakes. 100 Points

December 12: Just worked 11-6.30 today. Had cheat meal on my break - MCDONALDS! It tasted not too bad better than I expected. Meals spot on otherwise. 100 Points

December 13: Worked 10-5.30. Had all my meals. Boring day really. 100 Points

December 14: Had a lazy day yesterday. Had all my planned meals and then hit back in the PM. Dropped the volume somewhat and am slowly building up my deadlift #s. I'm up to a very easy 100 X 6 (kilograms) with no belt. 100 Points

December 15: Another lazy day. I watched 2 good films, ate all my meals then hit chest in the PM. Managed to hit 90 X 6 on barbell flat bench press, a PR. 100 Points

[B]December 16: Hit arms in the PM, no PRs but equalled my best on barbell curl. Did a little math work in the morning. Apart from that, a boring day. 100 Points

December 17: Hit legs in the AM, upped my squats and romanian deadlifts to 80 X 6. They felt good. As my flexibility improves, my squats especially get better. Diet spot on the rest of the day. 100 Points

December 18: Hit shoulders/traps in the AM, no PRs this week. Another lazy day really. Went out for a bit in the evening with my brother, then watched Saw IV till about half 12. 100 Points

December 19: Worked from 2-6.30, did a little maths. Watched Yes Man in the evening and hit all my meals spot on. 100 Points

December 20: Worked from 10-4. Had family round in the evening and had a super nice free meal. Roast lamb with potatoes and veg, followed by fruit strudel and custard, followed by blue cheese and crackers, followed by one little chocolate from the tin. Then, got back on it and had my final two meals. 100 Points

December 21: Drove to the gym in the slush. Had an epic back workout, getting 90kg for 12 reps on barbell rows, a big PR. Diet spot on! 100 Points

December 22: After some more heavy snow, I decided to walk to gym again. this time it wasn't so bad as there was less slippery ice. Did chest, and hit 42kg x 4 reps on flat dumbbell bench for a PR. 100 Points

December 23: Pretty shit workout as didn't have a spotter so mixed it up a bit. Hit all meals etc etc. 100 Points

December 24: Hit legs in the morning, worked up to 85 for 6 reps on both squats and romanian deadlifts. Then hit some volume sets. Went out in the evenin to see xmas day in, in town. Didn't drink but met up with lots of mates. 100 Points

December 25: XMAS DAY! Had xmas lunch as meal 3, but every other meal before and after was spot on. 100 Points

December 26: Worked a long day, hit all my meals and that's about it really. 100 Points

December 27: Worked 12-6.30, hit delts in the morning and hit all meals. 100 Points

December 28: Decided to take some time off gym to heal so no workout today. Worked 10-6.30 and ate all meals. 100 Points

December 29: Worked 10-5 and hit all meals. Winding down to the new year.... 100 Points

December 30: Fixed my bro's laptop, did some math and then worked 4-8.30. Diet spot on and 100 points with 1 day to go!! 100 Points

December 31: Hit some chest and back in the morning. Worked up to 100x2 on bench and 120x1 on bent rows (110x3 was the set before). Went to a New Years party, stayed sober. 100 Points

In again

GOAL: Cutting, under 124 lbs

WORKOUT SCHEDULE
Monday: Crossfit
Tuesday: Crossfit
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, two cheat meals per week.

Dec 3rd thru 6th, I will be in NYC and not following a strict paleo diet. Although I'm bringing my running shoes to run in Central Park, workouts maybe limited to walking around the city.
There will be no updates during this period.


STARTING STATS
WEIGHT: 126 pounds
BODY FAT: unknown
ARMS: 10.25"
CALVES: 13.0"
CHEST: 35.00"
FOREARMS: 8"
HIPS: 35.50"
THIGHS: 21"
WAIST: 26.25"


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

Dec 1st, Crossfit, diet on track, -0, 100 points
Dec 2nd, Crossfit, diet on track, going on vacation for 4 days and will not update til 12/7, -0, 100 points
Dec 7th, Crossfit, diet on track, -0, 100 points
Dec 8th , Crossfit, diet on track, -0, 100 points
Dec 9th, Crossfit, diet on track, forgot to update, oops, -1, 99 points
Dec 10th, Crossfit (still loving it), diet on track, -0, 99 points
Dec 11th, Crossfit, diet on track, -0, 99 points
Dec 12th, 40 min walk, party tonight, which will be a cheat meal, -0, 99 points
Dec 13th, survived party, but just barely. Skipped walking, diet on track, -1, 98 points
Dec 14th, Crossfit, diet on track, -0, 98 points
Dec 15th, Crossfit, diet on track, -0, 98 points
Dec 16th, Crossfit, diet on track, forgot to update though, -1, 97 points
Dec 17th, Crossfit, diet on track, -0, 97 points
Dec 18th, Crossfit, diet on track + 1 cheat meal (2 glasses of wine :)), -0, 97 points
Dec 19th, subbed furniture moving for walking, definitely a challenging workout :), diet good, -0, 97 points
Dec 20th, got lazy and did not walk, food ok, -1 for missed walk, 96 points
Dec 21st, Crossfit, diet on track, -0, 96 points
Dec 22nd, Crossfit, diet on track, -0, 96 points
Dec 23nd, Crossfit, diet on track, -0, 96
Dec 24th, Crossfit, cheat meal, -0, 96 points
Dec 25th, lazy, cheat meal 2 of 2 for the week, -1 for no workout, 95 points
Dec 26th, 45 min run/walk, food quality spot on, going out of town for two days and visiting relatives. Food will be a challenge. Will do my best to eat well without being an overly demanding and fussy houseguest :) -0, 95 points
Dec 29th, was out of town, tried to post from my phone but it was incredibly slow. Missed two workouts (I am so ready to get back at it too), had four cheat meals while visiting. All but today I did my best based on the food choices available. Today I had two cheat meals. My vacation outlasted my will power! Very ready to get back on the healthy eats bandwagon too. -8 for missing 2 updates, 2 workouts and 4 cheat meals, 87 points

GOAL: Maintain


COMMENT: There will be more cheat meals than normal and more of an irregular schedule, but I just want to make it through the holday season as healthy as possible.

WORKOUT SCHEDULE
Monday: Rest
Tuesday: Morning Workout - Floor Hockey Game
Wednesday: Morning Pilates
Thursday:Ultimate Frisbee game
Friday: Morning Workout
Weekend: Outdoor run


MEAL SCHEDULE
Green smoothie every morning.
Make the best choices I can (when I can)


STARTING STATS
WEIGHT: 110 pounds


END STATS
WEIGHT: 110 pinds


DAILY LOG

DEC 1:Great workout day. The floor hockey game was intense cardio. Meals good -0 points [100 points]

DEC 1: Another good day. Switched morning workout to evening - 0[100]

Back after 2.5 years :-)

====Goals====
Fat loss - 1. month of new transformation: loose 2-4 kg
NO ALCOHOL
====Comments====

====Diet====
5 meals per day, no cheat meals, lot of water

Breakfast (7:30 AM): Tea and diet buiscuit or protein shake
Morning snack (10:30 AM): Fruits
Lunch (1:30 PM): Normal lunch
Afternoon snack (5 PM): Sallad or Fruits
Dinner (8 PM): Protein shake or family dinner

====Workout====
Monday: Weight training - legs & shoulders, Stretching (30min)
Tuesday: Stretching (30min), LISS cardio (50min stationary bike)
Wednesday: Stretching (30min), LISS cardio (50min stationary bike)
Thursday: Stretching (30min), LISS cardio (50min stationary bike)
Friday: Weight training - arms & chest, Stretching (30min)
Saturday: Stretching (30min), HIIT cardio (20-30min stationary bike or stepper)
Sunday: Rest - no training

================
STARTING STATS
WEIGHT: 101 kg
BODY FAT: 27%
CHEST: 116 cm
HIPS: 104 cm
WAIST: 109 cm

====Daily reports====

Start: 100 points

[Week #1]
01.Dec.2009: [100 points]
- clean 5 meals, good training, everything according to the plan
02.Dec.2009: [100 points]
- according to the plan (with small problems with evening routine)
03.Dec.2009: [100 points]
- clean meals, training as planned, small problems with meal scheduling in the evening (dinner was late) but I will not deduct a point for that...
04.Dec.2009: [99 points]
- clean meals but missed training :-(
05.Dec.2009: [99 points]
- hard day, managed to stick to the plan; clean meals good (but late) training
06.Dec.2009: [98 points]
- missed afternoon snack :-(
07.Dec.2009: [98 points]
- good day, according to plan
08.Dec.2009: [96 points]
- forgot the update, missed the training (the rest was good)
09.Dec.2009: [96 points]
- good day, according to plan
10.Dec.2009: [96 points]
- good day, according to plan
11.Dec.2009: [95 points]
- missed training
12.Dec.2009: [94 points]
- had an afternoon beer
13.Dec.2009: [91 points]
- missed an update, missed breakfast, had a cheat meal in the evening
14.Dec.2009: [90 points]
- late evening cheat meal, everything else was good
15.Dec.2009: [88 points]
- missed update, missed training
16.Dec.2009: [87 points]
- missed training
17.Dec.2009: [85 points]
- missed training, had couple of beers with friends :-(
18.Dec.2009 - 24.Dec.2009 [75 points]
- didn't do any updates, missed 3 trainings, meals were good :-)
25.Dec.2009 - [74 points]
- no update on christmas, no training
26.Dec.2009 - [73 points]
- no training, good meals
27.Dec.2009 - [71 points]
- missed training, cheat evening meal :-(
28.Dec.2009 - [69 points]
- missed training, cheat evening meal :-(
29.Dec.2009 - [68 points]
- finally did training, but again had cheat evening meal :-(
30.Dec.2009 - [66 points]
- missed training and update
31.Dec.2009 - [60 points]
- no regular meals, no training, some alcohol, late sleep, new year's eve :-))

Will post end stats in the evening...

================
END STATS
WEIGHT:
BODY FAT:
CHEST:
HIPS:
WAIST:

Will post entry on 01 Dec.

Okay, well maybe not. I did a really stoopid thing on Monday morning. I tried to move a very large potted plant by myself and while I didn't throw my back out, I can definitely feel that all is not well with it. There are no shooting pains, not even a numb pain... but I feel something going on. I'm going to give it a few days to heal up before I head back to the gym. Hopefully I'll be back on Friday the 4th. Stay tuned to this station for further updates. Thank you.

27 Dec 09 - Okay... well December didn't turn out quite as I had hoped it would. I did get back into the gym a few times but certainly not with the intensity that I started out with in September and October. I stepped on the scales yesterday and I'm pretty much back to where I was (weight wise) in September. I think I still have the muscle mass that built during those two months but the past four weeks of holiday 'dirty' eating with all the delicious crap the neighbors keep bringing over has taken its toll on my waist. Tomorrow is Monday 28 Dec and I'll be in the gym at 0600 to get a week's head start on the New Years' resolution.

GOAL
- Cutting


COMMENT
- Reduce weight from 187 to 175 lbs
- No cigarettes
- Begin Max-OT


WORKOUT SCHEDULE
Sunday: Off
Monday: Chest, Abs (AM), Cardio (PM)
Tuesday: Back, Traps (AM), Cardio (PM)
Wednesday: Biceps, Triceps (AM), Cardio (PM)
Thursday: Delts, Forearms (AM), Cardio (PM)
Friday: Cardio (AM), Quads, Hams, Glutes, Calves (PM)
Saturday: Off


MEAL SCHEDULE
- Five to six meals per day
- One cheat meal per week


STARTING STATS
Weight: 187
Body Fat: 20-26%
Neck: 14.5"
Chest: 38.5"
Midsection: 34.25"
Waist: 37.75"
Hips: 36.75"
R Bicep: 14.75"
L Bicep: 14.75"
R Forearm: 11.25"
L Forearm: 11"
R Thigh: 23"
L Thigh: 23"
R Calf: 15.25"
L Calf: 15.5"


END STATS
Weight:
Body Fat:
Neck:
Chest:
Midsection:
Waist:
Hips:
R Bicep:
L Bicep:
R Forearm:
L Forearm:
R Thigh:
L Thigh:
R Calf:
L Calf:


DAILY LOG
DEC 1: Accomplished meal, smoking, and workout goals, but forgot to post (-1). [99]
DEC 2: Stayed on track. [99]
DEC 3: Only ate four meals (-1); everything else on track. [98]
DEC 4: Working out and smoking goals met; however, ate an extra cheat meal (-1) and forgot to post (-1). [96]
DEC 5: Ate two cheat meals (-2). [94]
DEC 6: Candy (-1); everything else okay. [93]
DEC 7: Everything on track. [93]
DEC 8: Everything on track. [93]
DEC 9: Major fail: drank (-1), smoked (-1), ate only 4 meals (-1), skipped PM cardio (-1), and forgot to post (-1). [88]
DEC 10: Missed both workouts (-2), Ate only 2 meals (-1), smoked (-1).
DEC 11
DEC 12
DEC 13
DEC 14
DEC 15
DEC 16
DEC 17
DEC 18
DEC 19
DEC 20
DEC 21
DEC 22
DEC 23
DEC 24
DEC 25
DEC 26
DEC 27
DEC 28
DEC 29
DEC 30
DEC 31

November Challenge (http://forums.johnstonefitness.com/showthread.php?p=767549#post767549)

My previous month's challenge was totally lame. I'm going to make this one go better!


December 1, 2009: Went to the gym, exercised biceps and triceps. Ate on target. No biking though.
-1 point [99 points]

December 2, 2009: Exercised chest today, tried to increase weight. Eating was bad and no biking though!
-2 points [97 points]

December 3, 2009: Exercised back, and also biked. Ate two sugar cookies, which was a lame move, since today was otherwise perfect!
-1 point [96 points]

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

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

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

20. SUN: Cardio, meditated, bed late (-1). [83]

That's it for me. I'm out of here until after the New Years. Happy Holiday everyone!

Happy holiday and Happy New Year to you too. :D

GOAL: Cutting

WORKOUT SCHEDULE
Monday: Elliptical, 30 mins (AM), Weight Training: Chest PM), Elliptical 60 mins (night).
Tuesday: Elliptical, 30 mins (AM), Weight Training: Back (PM), Elliptical 60 mins (night).
Wednesday: Elliptical, 30 mins (AM), Weight Training: Legs and Abs (PM), Elliptical 60 mins (night).
Thursday: Elliptical, 30 mins (AM), Weight Training: Chest (PM), Elliptical 60 mins (night).
Friday: Elliptical, 30 mins (AM), Weight Training: Back (PM), Elliptical 60 mins (night).
Saturday: Elliptical, 60 mins (AM).
Sunday: Elliptical, 60 mins (AM).

* I will only do the 30 min cardio and strength exercise on days I go to work.


I'm amazed with your schedule and commitment. How do you do it...60-90 min of cardio..wow. Do you listen to music while you're exercising? Do you use more than 1 exercise equipment per session? I can't seem to do cardio more than 30 min..45min is absolute max for me except for the mini marathon. :confused:

I'm amazed with your schedule and commitment. How do you do it...60-90 min of cardio..wow. Do you listen to music while you're exercising? Do you use more than 1 exercise equipment per session? I can't seem to do cardio more than 30 min..45min is absolute max for me except for the mini marathon. :confused:

I have an elliptical at work right in front of a TV so I just watch food network (oh, the irony) at lunch for 30 minutes. And I have an elliptical in my bedroom that I do 60 minutes on every night, again in front of the TV.

So it's a lot of TV for me while doing cardio. I have had to skip lunch cardio 3 times last week (once company lunch, one scheduled errand and one day I was sick) but I still managed to do my 60 minute evening one on two of those days, the day I was sick I skipped it.

In the past 8 weeks I have done 67 hours of cardio for 39,355 total calories burned (11.2 lbs of fat). It comes out 1.2 hours (702 calories) per day on average.

Since I'll be on vacation starting the 24th I'll only do 60 minutes a day for the rest of the year.

I have an elliptical at work right in front of a TV so I just watch food network (oh, the irony) at lunch for 30 minutes. And I have an elliptical in my bedroom that I do 60 minutes on every night, again in front of the TV.

So it's a lot of TV for me while doing cardio.

Since I'll be on vacation starting the 24th I'll only do 60 minutes a day for the rest of the year.

In bedroom and at workplace...do you put the machines there on purpose? you're definitely dedicated :tu:. Do you get it out of your way once you're done cutting? Just curious :P

And you'll be doing 60min of cardio / day when you're on vacation...wow I'm inspired. :jumping:

In bedroom and at workplace...do you put the machines there on purpose? you're definitely dedicated :tu:. Do you get it out of your way once you're done cutting? Just curious :P

And you'll be doing 60min of cardio / day when you're on vacation...wow I'm inspired. :jumping:

I'm the kind of guy that doesn't like to do anything half assed. So when I decided to do something I'm doing it.

Truth be told the elliptical at work has been there for the past 5 years I just never bothered to use it. I work in a great facility where we have a fitness room. We have a Precor Elliptical, a Precor treadmill and a Vectra 4 station 4 weight stack gym machine for a total body workout. And we have a TV with Dish in front of the cardio gear.

I just feel totally dumb for not starting any sooner but as they say, better later than never. So I go every lunch break and do 30 minutes on the elliptical and do 2-3 compound movement exercises for a specific region every day. I haven't gained muscle yet but it's tough to accomplish anything on under 1,700 calories a day so I'm perfectly happy with the way things are going.

I'm posting on my blog daily about my nutrition and exercises as well as weekly stat updates and new progress pictures every 4 days. If I keep the rate up I should be done with my initial transformation by the end of April and get ready to add that little bit of muscle I think I need to achieve the look I'm going for.

Thanks for the comments! I think I better sign up for the January 100 challenge as well...

Oh, and to answer your other questions, once I reach my initial transformation target I will scale back on the cardio but I'm thinking about picking up running again so I can complete my second marathon by the time I'm 35.

And when I said vacation, I really meant time off from work. We have family in town and we're not going anywhere so the elliptical will be staring at me every night by my bedside.