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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 (a single placeholder post is OK). 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 January 1, 2010. You must have your starting post up by 7:00 AM (EST) on January 1, 2010--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.)

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

JAN 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]

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

JAN 4:

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

You get the idea.....

Goal
Continue adding quality lean mass.

Diet - updated Jan 11th
Every meal has ~49g protein and ~20g fat. On workout days, I have ~60g carbs pre and post workout. I then have ~30-60g carbs at meal 1, or if M1 is pre workout, I'll have the extra carbs after my pwo meal. On off days, I'll have ~60g carbs at meal 1. At most I'll have 1 cheat meal per week. If I want to drink, I will have it, but its -1 point per drink, so I'll limit it.

Training - or similar
Mon = Delts/Lats/Arms
Tue = Lower Body/Abs/Grip
Wed = Off
Thu = Heavy Delts/Traps/Arms
Fri = Off
Sat = Off
Sun = Off

Daily Log
JAN 1: Worked from 10-5.30. Hit all meals including a free meal at Mcdonalds on my lunch break. 100 Points
JAN 2: Day off work, hit all meals. Upped calories, protein and fat in particular. Bit more gassy than normal... 100 Points
JAN 3: Worked 9.20 till 5. Hit all meals. Still gassy. I guess my body is getting used to the increase in protein and fat. 100 Points
JAN 4: Switched workout order a bit. Did chest and smashed it. DOMS will be good tomorrow. I overshot a bit on carbs but it was all clean. 100 Points
JAN 5: Hit back today and did a very good job. Diet was spot on. I tried some frozen blueberries today they were awesome! 100 Points
JAN 6: No gym today it was actually shut, due to the snow. Did some HIIT. 100 Points
JAN 7: Bit of a write off. Took the weekly cheat meal, then went out for a meal and then had some chocolate in the evening. BUT I HAVEN'T HAD A CHEAT FEST IN A WHILE!!! 98 Points
JAN 8: Diet on plan 98 Points
JAN 9: 4 pear ciders, cheese sandwich. 93 Points
JAN 10: Diet spot on. 93 Points
JAN 11: Diet spot on and good workout. 93 Points
JAN 12: Diet spot on and good workout. 93 Points
JAN 13: Diet spot on and day off from gym. 93 Points
JAN 14: Diet spot on and had a sickkkk leg workout. 93 Points
JAN 15: Not much just a good diet. 93 Points
JAN 16: Went out with some mates, got pissed etc. Probably had about 8 drinks + 1 subway. 84 Points
JAN 17: Diet spot on + took weekly cheat meal, roast dinner! 84 Points
JAN 18: Great workout, diet off again due to no protein powder. :( 81 Points
JAN 19: Great workout, diet off again due to no protein powder. :( 79 Points
JAN 20: Hit all meals day off gym. 79 Points
JAN 21: Great workout and good diet. 79 Points

Totally in!

[placeholder post]

WORKOUT SCHEDULE
2 HIT weights w.o./week
1 HIIT/cardio/bodyweight workout

MEAL SCHEDULE
5-7 meals/day, one cheat meal per week.

STARTING STATS
WEIGHT: 86.5 kg
BODY FAT: 13.3%
ARMS: 35.7 cm
CALVES: 40.5 cm
CHEST: 102 cm
FOREARMS: 33.6 cm
HIPS: 100 cm
THIGHS: 61 cm
WAIST: 87.5 cm

DAILY LOG
JAN 1: I did my bodyweight workout/cardio and ate all (5) meals as scheduled
-0 points [100 points]
JAN 2: 5 meals as scheduled.
-0 points [100 points]
JAN 3: I did my HIT and ate 6 meals as scheduled
-0 points [100 points]
JAN 4: 7 small meals
-0 points [100 points]
JAN 5: 7 small meals
-0 points [100 points]
JAN 6: 6 meals; rest (lay off/minor cold)
-0 points [100 points]
JAN 7: 6 meals; rest
-0 points [100 points]
JAN 8: 6 meals; rest
-0 points [100 points]
JAN 9: 6 meals; 12mins HIIT
-0 points [100 points]
JAN 10: I did my HIT and ate 6 meals as scheduled
-0 points [100 points]
JAN 11: ate 6 meals as scheduled
-0 points [100 points]
JAN 12: ate 6 meals as scheduled
-0 points [100 points]
JAN 13: I did my HIT and ate 6 meals as scheduled
-0 points [100 points]
JAN 14: ate 6 meals as scheduled
-0 points [100 points]
JAN 15: 5 meals
-0 points [100 points]
JAN 16: 6 meals, 40 mins walk
-0 points [100 points]
JAN 17: HIT; 6 meals
-0 points [100 points]
JAN 18: 6 meals
-0 points [100 points]
JAN 19: 6 meals
-0 points [100 points]
JAN 20: HIT; 6 meals
-0 points [100 points]
JAN 21: 6 meals
-0 points [100 points]
JAN 22: 6 meals; missed update
-1 point [99 points]
JAN 23: 6 meals
-0 points [99 points]
JAN 24: HIT; 6 meals; no cardio for the week
-1 points [98 points]
JAN 25: 6 meals
-0 points [98 points]
JAN 26: 6 meals
-0 points [98 points]
JAN 27: HIT; 6 meals
-0 points [98 points]
JAN 28: 6 meals
-0 points [98 points]
JAN 29: 6 meals
-0 points [98 points]
JAN 30: 6 meals; HIIT
-0 points [98 points]
JAN 31: HIT; 6 meals
-0 points [98 points]

END STATS
WEIGHT: 85 kg (-1.5)
BODY FAT: 12.5% (-.8)
ARMS: 35.5 cm
CALVES: 40 cm
CHEST: 100.5 cm
FOREARMS: 33.5 cm
HIPS: 98.5 cm (-1.5)
THIGHS: 60 cm
WAIST: 86 cm (-1.5)

My Goal: Weight, and more precisely FAT loss.

I've been too lazy and too strict before that... neither has the quality of life I want.

I will aim to eat healthily 90% of the time. Drink enough fluids, and exercise 3-4 times per week.

I will add starting stats on January 2nd, and a more precise exercise plan for each day, based on my shift plan at work.

STARTING STATS
WEIGHT: 280 pounds
BODY FAT: 25%
ARMS: 16.5"
CALVES: 17"
CHEST: 48"
FOREARMS: 13"
HIPS: 47"
THIGHS: 29"
WAIST: 46"

JAN 1: a well-hydrated day, but ultimately a deserved chill out. 100 points
JAN 2: crap day to be honest. 99 points
JAN 3: good healthy day, too many carbs overall. Training starts on Tuesday evening with a nice run.
JAN 4:
JAN 5:
JAN 6:
JAN 7: would you believe SNOW causing my phone line to drop? Unbelievable. I've been unable to get to the gym, or out running, but I've been doing TV workouts instead. A-mazingly good! 97 points
JAN 8: heading onto nights for 3 days today. Meals still on track. 97 points
JAN 9: HIP-HOP and YOGA workouts today. I wish this snow would melt so I can go for a run! 97 points
JAN 10:
JAN 11: This leftover Christmas food is all but gone now, I HATE temptation!
JAN 12: Pretty healthy day really... still more snow stopping me going out for a run though. :mad: 96 points
JAN 13: Another solid day. Myotape and Calipers on their way! 96 points
JAN 14: Missed a timely meal 95 points
JAN 15: A delightful Chicken Kashmir curry last night. Still, 94 points.
JAN 16: Bad boy. Off meal and missed update. 92 points.
JAN 17: Missed update.
JAN 18: Diagnosed with a hernia and booked for cholesterol tests. 91 points.
JAN 19: missed update 90 points
JAN 20: good day all told. 90 points
JAN 21: honestly? I can't remember yesterday. no badness sticks out. 90 points. EDIT: I remember thinking "all this will be much easier with Bodyshop!"
JAN 22: fish and chips for a cheat meal. Splendid. 90 points.

JAN 25: I'm bowing out of this month's challenge. I'm moving house, with a hernia and working night shifts. Updating a blog is not high on a list of priorities. I continue to eat clean but obviously any training has stopped pending consultation with a surgeon.

Choppie’s January 100 Challenge

GOAL: Cutting (My goal "to be Guava" remains.)

COMMENT: I want to lose about four pounds, keep to my regular workout schedule, and stay strong through the whole month. As a sort of sub-goal I want to eat more vegetables (a significant side dish in at least two meals per day) and be more thoughtful about calorie sources.


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

I'll finish up my kettlebell/sandbag program around the 8th. Then I'm going to join a gym again and do a cycle of WS4SB.

Details: We're going to Maine to see my brother and celebrate el husbando's birthday on the weekend of the 16th. I will run that Saturday there. Sunday is usually my off day, so no problems there. Unless my brother wants to lift together - that would be fun. Anyway, I want to batten down the hatches from January 2 until the 16th so I can just relax and refuel that weekend with no worries. No drinking from January 1st through the 16th; no drinking from the 18th until the end of the month. No guilt tripping myself that weekend, though. I am going to kick ass until then so I can let my hair down free of guilt.

I am not holding myself to posting on the evening. The next day is fine.


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.

Right now I'm on 1800 cals/2200 cals with >100 g protein daily which seems to be working so I'm sticking with it for now. Measurements are Friday.

Daily Log:
Jan 1: planned to be completely off (diet and workout) 100 points
Jan 2: workout done, cals a little high but balanced by the unusually high workout burn, 154g protein, 36/24/39 (carbs/protein/fat). An okay day, but room for improvement. 100 points
Jan 3: day off, cals perfect, 45/34/21 (carb/protein/fat - a little low on fat), 157g protein, lots of veg at dinner 100 points
Jan 4: workout done, cals slightly high, 39/25/26 (carb/protein/fat), 145.7g protein, plenty o' veg 100 points
Jan 5: workoutdone, cals perfect, 39/27/34 (carb/protein/fat), 124g protein, veg intake good 100 points
Jan 6: I sucked pretty hard. No workout, some crappy food (although low cals overall), not enough protein 97 points
Jan 7: workout done, cals a little low, 37/29/34 (carb/protein/fat), 105g protein, veg intake good 97 points
Jan 8: workout done, cals a little low, 38/28/35 (carb/protein/fat), 141.8g protein, veg intake good 97 points

In!

GOAL: Weight/Fat Loss


COMMENT: I want to lose 9lbs during January (Weight 188.4) - And to have more points then last two months (81 Nov, 83 Dec)


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: 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"



END STATS
WEIGHT: 189.6 lbs
BODY FAT: ?
ARMS: 14.5"
CALVES: 16.75"
CHEST: 39.25"
FOREARMS: 12.25"
HIPS: 38"
THIGHS: 24.5"
WAIST: 38"


DAILY LOG
JAN 1 - Everything on track.
-0 points [100 points]
JAN 2 - Everything on track.
-0 points [100 points]
JAN 3 - Missed part of my work out, diet good.
-1 points [99 points]
JAN 4 - Everything on track.
-0 points [99 points]
JAN 5 - Missed part of work out, diet good.
-1 points [98 points]
JAN 6 - Missed workout - diet good.
-1 points [97 points]
JAN 7 - Did part of work out, diet good
-1 points [96 points]
JAN 8 - Everything on track.
-0 points [96 points]
JAN 9 - Everything on track.
-0 points [96 points]
JAN 10 - Missed part of work out again (weather), diet good.
-1 points [95 points]
JAN 11 - Everything on track.
-0 points [95 points]
JAN 12 - Missed half of work out, diet good.
-1 points [94 points]
JAN 13 - Did work out, had an unscheduled cheat meal.
-1 points [93 points]
JAN 14 - Everything on track.
-0 points [93 points]
JAN 15 - Everything on track.
-0 points [93 points]
JAN 16 - Everything on track.
-0 points [93 points]
JAN 17 - Skipped HIIT, diet good.
-1 points [92 points]
JAN 18 - Everything on track.
-0 points [92 points]
JAN 19 - Everything on track.
-0 points [92 points]
JAN 20 - Missed work out, diet good.
-1 points [91 points]
JAN 21 - No HIIT, did weight training and diet.
-1 points [90 points]
JAN 22 - Everything on track.
-0 points [90 points]
JAN 23 - Everything on track.
-0 points [90 points]
JAN 24 - Skipped HIIT, everything else on track.
-1 points [89 points]
JAN 25 - Missed workout, diet good.
-1 points [88 points]
JAN 26 - Everythign on Track.
-0 points [88 points]
JAN 27 - Everything on Track.
-0 points [88 points]
JAN 28 - Missed part of work out, other part and diet good.
-1 points [87 points]
JAN 29 - Everything on track.
-0 points [87 points]
JAN 30 - Everything on track, hopefully tomorrow shows the scale down a bit so I can be close to my target goal of 188.4
JAN 31 - Everything on track.

Conclusion: 87 Points! Not only did I almost hit my goal, I also broke into the 180's I cant believe it. I was so pumped up this morning when I saw the scale I couldn't believe it I figured it was gonan go up not down. Overall it was a pretty good month but could have been a lot better I missed too many HIIT workouts and it really cost me in the begining and middle of the month but im making up for it now. Feb is always shorter so I think ill set my goal next month at 7. I did 7.8 in 31 days maybe I can pull off 7 in 28!

In, lets make it happen! :bb:

Last 100 Challenge:
October: I can't remember if I did it now....haha
November: 76 points

Goal:
Reduce weight by 10lbs
Lose 3% Body Fat
Have more points left than November

Workout Schedule:
3X Training per week
3 X Cardio Per week

Meal Schedule:
5 meals per day: 35/45/20 Split

Starting Stats (Jan 4)
Weight: 206.8

End Stats:
Weight:

Daily Log:

Jan 1: No Entry, Diet was good, Cardio (-1) [99]
Jan 2: No Entry, Diet was good, Salmon Dinner, Rest day (-1) [98]
Jan 3: Diet was great, Cardio workout (15 min HIIT) (0) [98]
Jan 4: Diet was good, until I went out to a trivia night with friends, had some nachos...no workout! (-2) [96]
Jan 5: Diet was balanced, 1984 calories for the day, went to the gym for the first time this year for chest & Back! (Amazing workout) (0) [96]
Jan 6: Had an unscheduled cheat meal (Pizza) and no gym! (-2) [94]
Jan 7: Ate poorly today, had a burger and fries for lunch, going to the gym and working hard tonight! (-1) [93]
Jan 8:
Jan 12: I am officially bowing out this month, Life has been very hectic, and while I am still working out, updating this on a consistant basis is difficult....I will be back in February! (Hopefully)

LAST 100 CALLENGE:
Oktober, ended with 69 points (http://forums.johnstonefitness.com/showpost.php?p=762049&postcount=6)
November, ended with 83 points (http://forums.johnstonefitness.com/showpost.php?p=767617&postcount=9)

GOAL:
- reduce BF%
- lose 2,5 KG
- end with more points than last month
- want do workout and eat clean for the first month this year. that means no cheat meals no alcohol, no coffee, no diet coke. just clean food, water and tea. My cutting was doing good last year until I made to many exceptions. I hope I learned from my mistakes and will reach my first goal soon to get under 100 kg again.

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

MEAL SCHEDULE
6 meals/day, 2070 kcal weight days, 1760 kcal on cardio day, NO cheat meal a week

STARTING STATS
WEIGHT: 105,2 kg
BODY FAT: %

END STATS
WEIGHT: 101,7
BODY FAT: %

DAILY LOG
Jan 1: startet the month with back and biceps workout, 6 meals
-0 points [100 points]
Jan 2: training and diat was arleady hard to do but I did the chest and triceps workout and 6 meals
-0 points [100 points]
Jan 3: had a cardio day today with 6 meals. worked out fine
-0 points [100 points]
Jan 4: wanted to do legs and abs today but felt to week after the first half and stopped, had 4 meals.
-2 points [98 points]
Jan 5: did the missing part of my leg workout from yesterday plus my back and biceps workout, had 5 meals.
-1 points [97 points]
Jan 6: did cardio workout today, 6 meals.
-0 points [97 points]
Jan 7: did the chest and triceps workout today and it went very well, I can also see some changes on the scale, 6 meals.
-0 points [97 points]
Jan 8: cardio workout, 6 meals.
-0 points [97 points]
Jan 9: did legs and abs workout, that was hard to do!, 6 meals but 2 glasses of prosecco
-1 points [96 points]
Jan 10: won´t be able to do strengh workout tomorrow so I do it today, back + biceps, 6 meals but I found an old protein bar (chokolate) also it was over a year over its best-befor date :lol:
-1 points [95 points]
Jan 11: havn´t done my cardio because I played to much xbox (gta Iv), 6 meals
-1 points [94 points]
Jan 12: did the chest, shoulder and tricpes workout today, I felt like I´m starving during the training because I had too much time between the meals before. I got to work on this. 6 meals
-0 points [94 points]
Jan 13: everything worked out fine today, did my cardio, 6 meals
-0 points [94 points]
Jan 14: did my leg and abs day and the leg part is a real pain in the ass but afterwards it´s allways a good pain, tried tofu the first time today, 6 meals
-0 points [94 points]
Jan 15: have done my back + biceps workout today allready as tomorrow will be now time for sports, I´ll be on the road all day, 6 meals
-0 points [94 points]
Jan 16: went out to work 7am and came back home from work at 2 am. what a long day, 5 meals and a 5 course meal in the evening
-1 points [93 points]
Jan 17: did cardio today, had a unplanned cheat meal
-1 points [92 points]
Jan 18: had legs and abs workout, was late didn´t finished abs, 6 meals
-0 points [92 points]
Jan 19: had chest and triceps workout, late agian, didn´t finished trices, 6 meals
-0 points [92 points]
Jan 20: skipped cardio workout, had a pizza, french fries and fried shrimps, and a coffee :drool:
-2 points [90 points]
Jan 21: finished the missing workout parts from monday and tuesday and did a cardio workout, 6 meals
-0 points [90 points]
Jan 22: did back and biceps workout, 6 meals
-0 points [90 points]
Jan 23: had my chest workout, didn´t had enough time to do triceps, 6 meals
-0 points [90 points]
Jan 24: did cardio workout, ate an ice cream (ben & jerrys), 5 meals
-1 points [89 points]
Jan 25: did the legs, didn´t had enough time to do calves and abs, 6 meals
-0 points [89 points]
Jan 26: did the missing parts of my last strengh workouts and cardio afterwards, 6 meals
-0 points [89 points]
Jan 27: did the back and biceps workout, 6 meals, unplanned cheat meal
-1 points [88 points]
Jan 28: no training and unplannd cheat meals today
-2 points [88 points]
Jan 29: no training as I was doing a photography job the whole day and didn'd sticked to my diet
-2 points [86 points]
Jan 30: no training as I was doing a photography job the whole day again and didn'd sticked to my diet
-2 points [84 points]
Jan 31: I'm empty from the last busy days no training no diet
-2 points [82 points]

Hey. I'm in. Time to reset.
Goals- lose 10 pounds, down 2% BF
Workout- Medhi 5x5 on Tuesday, Friday and Sunday
Cardio- HIIT Tues, Fri, Sun
SS Cardio- Wed, Sat

Diet: clean, 1200 cal, high protein. 1 cheat day/w.

I'm in...let's do this!!! :flex:

Goal: Cutting - To reduce my BFP by 3%...current BFP = about 18%

Points Goal: >80

Diet: Vegetarian - 6 small meals a day. 3 of those meals being 12oz shakes. 1 cheat meal per week

Workout Schedule:

Monday: Elliptical - 21 minutes HIIT in the AM (Aerobic), Weight training - Biceps and Chest in the PM
Tuesday: Elliptical - 21 minutes HIIT in the AM (Aerobic)
Wednesday: Elliptical - 21 minutes HIIT in the AM (Aerobic), Weight training - Triceps and Back in the PM
Thursday: Elliptical - 21 minutes HIIT in the AM (Aerobic)
Friday: Elliptical - 21 minutes HIIT in the AM (Aerobic), Weight training - Shoulders and Hamstrings in the PM
Saturday: Elliptical - 21 minutes HIIT in the AM (Aerobic), Weight training - Abs, Calves, and Quads
Sunday: Off

Starting Stats:

WEIGHT: 215 pounds
BODY FAT: 18%
ARMS: 14''
CALVES: 17.5''
CHEST: 40.5''
FOREARMS: 11.5''
HIPS: 41''
THIGHS: 24''
WAIST: 37.5''


Ending Stats: TBD



Daily Log:

January 1st - made all of my meals and did my cardio in the morning. Missed my PM workout (99 points)

January 2nd - So far so good. Stuck to it today (99 points)

January 3rd - my off day. Had about 8oz of chocolate for a cheat meal :) (99 points)

January 4th - Solid day...got it done. all meals, all workouts. (99 points)

January 5th - Another solid day! All meals done, nailed the cardio, AND I even snuck in a quads/deltoid workout! Feelin' great! (99 points)

January 6th - Got it done again today! I bumped up the speed on my HIIT, starting at 5.5mph and ending at 8mph. WHEW! Kicked out a nice workout too. Starting to feel sore which is a feeling I REALLY missed. Is that weird? (99 points)

January 7th - Starting to feel the pangs of muscle fatigue already! Substituted my cardio for 3 hours of dance classes today. Lower back didn't like that but I'm gonna push through it anyways. I have 2 more hours of dance classes tomorrow and a weight training workout. (99 points)

January 8th - Had to make a decision today to miss my workout to spend it with family. Made my cardio and all my meals. Had my cheat meal for this week too. (98 points)

January 9th - had some great cardio and hit all my meals. Great ab workout too. (98 points)

January 10th - my off day...ate all my meals on time, but I had a piece of chocolate cake at night :( Still doing good though. I just bought my Fat Track Pro body fat caliper and my Myotape tape measure to start keeping accurate track of my progress. I will update with measurements as soon as I get it. (97 points)

January 11th - Hit all my meals and my workout was pretty extreme. I added an extra exercise to each of the muscle groups and it felt really good. So now I do 3 sets of 3 exercises on each group. I'm going through some stressful stuff right now involving family and school but I am not going to let that deter me from my health goals. And F*CK I just got a call from the health store where I ordered my FatTrack Pro BF caliper and they said they do not carry this anymore! So they refunded me the money and I'm off to check somewhere else. (97 points)

January 12th - Still on track. I purchased my FatTrack Pro digital BF caliper from a different source (for a few dollars more) and it is in shipping right now; I can't wait to try it out! I stuck all my meals today and I didn't feel like jumping on a machine for my cardio so i used the first 20 minutes of my dance class to kick out a HIIT workout with my students. They didn't like me very much after that lol (97 points)

January 13th - Had another great day. Hit all the meals and I can finally feel some of this jiggle go away lol I hit a HIIT workout on the elliptical and then cracked out a solid back/tricept workout that left me feeling wiped. Got my Myotape in the mail today as well. What a fantastic piece of equipment! (97 points)

January 14th - Cardio only for today. Replaced my typical machine exercise for my dance classes. I am already starting to see progress. I used my Myotape and found that I have already lost a half inch from the stomach. hopefully my FatTrack Pro BF caliper will arrive and I can take some measurements on Sunday. So far, still on track (97 points).

January 15th - Solid workouts today. Had a cheat meal at night so i am all good. (97 points)

January 16th - Lots of cardio today with rehearsals and a gig at night. Didn't get my lifting in as I was very busy (96 points)

January 17th - Off day

January 18th - Another solid day! All meals completed, got a solid bike run in and a really good chest/bicep workout. Love the burn! (96 points)

January 19th - Had a pretty stressful day, which lead me to seek solace in a cookie from Panera Bread :( But to make up for it, I kicked out a solid HIIT workout on the treadmill and elliptical and snuck in an abdominal workout. But the damage had been done. (95 points)

january 20th - Had a great back and tricep workout. I'll be sore from that one for a couple days. All meals done...full speed ahead (95 points)

January 21st - Subbed my cardio for my dance classes at night, had some really good stretches in there. (95 points)

January 22nd - all meals and workouts done. I'm starting to see some great results! I'll take measurements on Sunday as I am still waiting for my FatTrack Pro BF caliper to come in. (95 points)

January 23rd - today is the MOHH convention in Jersey and I'm gonna be doing a LOT of cardio today. 5 hours to be exact with a break in between hours 3 and 4. I hit all my meals and I'm feeling a bit sore....just a bit. Cant wait for Sunday (95 points)

January 24th - my off day. YES! Still haven't received my caliper yet...still back ordered. (95 points)

January 25th - First day of classes and they were amazing! I did a little bit of LISS cardio in the morning (about 20 minutes) just to get the heart rate up, even though I knew I was going to be worn out after about 5 hours of dance classes. I hit the gym after my last class and got done around 7pm or so. Damn I am beat! (95 points)

January 26th - another great day of classes at school. I used my 2 hour modern class as my cardio and it was a good one too. All meals accounted for, full speed ahead. (95 points)

January 27th - awesome day with another 3 hours of classes in place of my normal cardio. The calves are starting to cramp up a bit but that is expected...I haven't trained in a long time! I hit the weights and got a good back and tricep workout later in the day. Keepin' solid (95 points)

January 28th - modern class went really well, I did not have any gym time today and I hit all my meals, but I did have a chocolate bar so that drops me a point. (94 points)

January 29th - Today was a killer today! 5 hours of classes back to back. I feel like my legs are gonna fall off. F*CK! Ok, going home tonight to rest. ALmost done the challenge! (94 points)

January 30th - I hate snow...I mean I really hate snow. Baltimore got about 6 inches when we were only supposed to get about 1. I got stranded on the side of the road so i didn't get my workout in, but I did hit all my meals fortunately. Crashed at a hotel, going home in the morning. (93 points)

January 31st - My off day! Relaxing at home after the tow truck just dropped off my car. I will be taking my final measurements. STay tuned! (93 points)

Progress
Jan 1 = perfect! (1000 cal - 52/28/20)
Jan 2 = day off
Jan 3 = perfect (1218 cal - 48/32/20)
Jan 4 = did the workout... missed on the diet and macro ratio (1388 cal - 50/38/12)... didn't factor in the RESULTS when planning my food for the day (-2 points) [98 remaining]
Jan 5 = great (1180 calories - 44/34/22)
Jan 6 = can't get calories low enough when I take 320 calories worth of RESULTS preWO... macros were better though (1388 cal - 47/35/18) (-1 points) [97 remaining]
Jan 7 = perfect (1196 cal - 40/28/33) & FREAKING HUNGRY!
Jan 8 = OK - but still hungry (1249 cal - 44/35/21) - the best I've done on a lifting day!
Jan 9 = last day of 1200 cal :claphigh: (1208 - 39/35/25) - shew... glad that's over with!

CHECKPOINT - 174 lbs this morning... 37.75" waist. That's 10 lbs and 3/4" off of my waist in a week!!!

Jan 10 = gave an extra 500 cal on top of the 1400 planned today (1906 - 53/31/16)... but had a small piece of chocolate after dinner (-1 points) [96 remaining]
Jan 11 = just inside of the +/- 50 cal window I'm giving myself! (1450 - 42/39/19)... wasn't feeling well today, but hit the workout anyway... it made me feel better!
Jan 12 = it's funny... going from 1200 to 1400 calories... I feel like I get to eat so much more :lol: (1398 - 43/35/21)
Jan 13 = perfect (1422 - 50/32/18) [96 remaining]
Jan 14 = another good day (1433 - 45/30/25)
Jan 15 = wanna cheat sooooo bad :evil:... but I won't! (1445 - 50/31/19)
Jan 16 = HUNGRY... glad the calories are going up again next week! Still good though... (1406 - 53/26/21)

CHECKPOINT - 170.4 this morning... 36.75" waist... new pics posted in my journal

Jan 17 = :eat: my extra 500 calorie day :drool:... (2130 - 42/31/26)
Jan 18 = the end is in sight! :claphigh: another perfect day (1633 - 54/29/18)
Jan 19 = good (1596 - 48/32/20)
Jan 20 = this is getting easier and harder at the same time... easier to follow the routine... harder to make myself not stray from it (1637 - 50/31/19)
Jan 21 = going out to dinner tonight for a good reason... should have put this into my plan from the beginning. Plotted things out and I will be slightly over in calories and my macros will be off (1786 - 32/37/31) (-2 points) [94 remaining]
:mad: UPDATE - I ate way more than I planned last night - guess no +500 on Sunday! (-1 points) [93 remaining]
Jan 22 = only one more day left at 1600 - tomorrow's going to be CRAZY... I have 8 different appointments (1597 - 51/31/18)
Jan 23 = I did it! (1587 - 51/30/19)

CHECKPOINT = 168.2... 36.25" waist... I beat my goals already! Just a week to go :spaz: [93 remaining]

Jan 24 = perfect (1849 - 45/33/22)
Jan 25 = perfect (1832 - 47/32/21)
Jan 26 = almost there! (1792 - 56/25/20)
Jan 27 = dang near over... I'm having pizza on Sunday to celebrate :drool: (1823 - 50/30/20)
Jan 28 = oops... didn't update... still good though (1838 - 48/31/21) (-1 points) [92 remaining]
Jan 29 = did good up until I ate 4 maid rite sandwiches :( (-1 points) [91 remaining]
Jan 30 = heck with it... I'm done! Productive month :tu:
----------------------------------------------------------


Overall focus: Cutting

Starting Stats :o...
184 lbs
waist = 38.5"

Goal...
170 lbs
waist = 36.5"

Plan...

Workout...
3 HIT workouts / week

Diet...
Macros somewhere between 40/40/20 & 60/20/20 (c/p/f)

Jan 1st = 1000 calories
Jan 2nd = off day (last of the holiday parties)
Week 1 (3rd - 9th) = 1200 calories
Week 2 = 1400
Week 3 = 1600
Week 4 = 1800
Jan 31st = off day only if still at >90 points!

** change to the plan - Sunday of each week I will get an extra 500 calories vs the upcoming week **


Other...
Drink 1 gallon of water / day
Take supplements morning and night
No alcohol

Starting photos are posted in my journal

LET'S GET IT ON!

In. Never been more determined either

Oh yes, very much in.

I'm in
lets do it :D

GOAL: Cutting.


COMMENT: Lose between 14lbs of fat.

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


WORKOUT SCHEDULE

Monday: Weight training:
Tuesday: Cardio: Any Rowing, Treadmill Or Elipetical Trainer, Aerobics/Weights 60 mins
Wednesday: Weight training And Cardio
Thursday: Cardio: 30 minutes running
Friday: Weight training:
Saturday: Cardio
Sunday: Rest


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


STARTING STATS (Jan 01):

WEIGHT: 168lbs
BODY FAT: 26%
RIGHT ARM: 13"
LEFT ARM: 12.5"
CALVES: 15.5"
CHEST: 39"
HIPS: 36.5
THIGHS: 18"
WAIST: 34"


END STATS

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


DAILY LOG

Jan 1: Done My Plyometrics :) meals as scheduled :) [100]

Jan 2: Done Shoulders And Biceps today 60 minutes :) meals were good and on time [100]

Jan 3: Rest day back on tomorrow :)

Jan 4: legs and back :D meals good although had a biscuit [99]

Jan 5: Cardio Done On Treadmill, Weights And Aerobics also done, meals went according to plan :) [99]

Jan 6: Meals eaten on time, Cardio done Eliptical trainer and also weights shoulders and biceps :) [99]

Jan 7: Meals Done On Time Cardio Very Much done 30 minutes of :) legs feeling like jelly but worth it [99]

Jan 8: chest and back done :) also got meals in and even managed to get cardio in :) [99]

Jan 9: network was down hence the late post, done cardio for 60 minutes consisting of running variations, meals were good [99] and water intake was also good

Jan 10: rest day much needed :) after 110% effort in the week

Jan 11: Done Shoulders and Tris, Diet was aced :) [99]

Jan 12: Done cardio rowing machine, and also arms, diet was a little off had a biscuit [98]

Jan 13: treadmill done, and also weights legs and back today :) diet was good [98]

Jan 14: cardio done for today including rowing machine, running and also abit of aerobics :) diet has been very good :) [98]

Jan 15: perfect day, weight trained intensity was high and also managed cardio and meditation :) diet was on key :) [98]

Jan 16: cardio done cross trainer :) diet was good

Jan 17: rest day today :)

Jan 18: didnt workout but diet was in place :) [97]

Jan 19: cardio and weights done, diet in place as usual [97]

Jan 20: treadmill done (20 minutes) chest and shoulder and tri :) diet in place [97]

Jan 21: weights legs and back done, cardio treadmill diet a little off [96]

Jan 22: Diet was good, workout was good too :) [96]

Jan 23: Diet was good, worked out, missed post [95]

Jan 24: Worked out on rest day cardio on treadmill 40 minutes and also plyo, [95]

Jan 25: had cheat day today instead of sunday :) [95]

Jan 26: cardio done, weights done, played soccer aswell, diet was a little off [94]

Jan 27: done cycling, boxing training and also weights, diet was in place [94]

Jan 28: missed post due to spring cleaning the crib, worked out on cardio done 30 minutes on treadmill [93]

Jan 29: Smashed it today with training, Boxing training 75 minutes, Legs and back weights and also treadmill for 30 minutes, im upping the Ante right about now, diet is in place like usual [93]

Jan 30: cardio 30 minutes smashed, shock plyo in a little while diet not so good had biscuits :O [92]

Jan 31: Rest

Feb 1: Boxing training, weights diet was a lil off key [91]

I am in. :spaz:

GOAL: Lose fat


COMMENT: My goal this month is to lose 10 pounds. My goal this year is to lose 60 pounds.

WORKOUT SCHEDULE
Monday: Weights HIT
Tuesday: Cardio: fasted run
Wednesday: Weights HIT
Thursday: Cardio: fasted run
Friday: Weights HIT
Saturday: Cardio: fasted run
Sunday: OFF


MEAL SCHEDULE
50/30/20 calorie wave starting at 1100 week1&2, 1300 w3, 1200 w4, 1100 w5
One cheat meal a week.
Gallon of water a day.


STARTING STATS
WEIGHT: 197
BODY FAT: ? lots
ARMS: 13.5
CALVES: 17.5
CHEST:
FOREARMS:
HIPS: 45
THIGHS: 24 (6 in above knee)
WAIST: 39.5


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


DAILY LOG

JAN 1: Spent today cleaning, missed my workout and diet wasn't too great.
-3 points [97 points]
JAN 2: Last Christmas party. Switching my day off tomorrow and taking today off instead. Tomorrow will be cardio.
-0 points [97 points]
JAN 3: Cardio: 35 min run. 1,078 cals 50/27/22... good day.
-0 points [97 points]
JAN 4: Weights: HIT 1,157 cals 53/26/21
-0 points [97 points]
JAN 5: Cardio: 35 min run 1,121 cals but that was before the unsuspecting attack of animals crackers that I lost to.
-1 point [96 points]
JAN 6:Weights: HIT 1,153 cals 47/33/27
-0 points [96 points]
JAN 7:Cardio: Run 35 minutes. 1,144 cals 55/23/22. Not liking the low cals, feeling hungry, but have energy for workouts.
-0 points [96 points]
JAN 8:Weights:HIT 1,159 cals 49/31/20... had evening cravings and gave in to the cocoa puffs. :bang:
-1 point [95 points]
JAN 9:Cardio: 35 min run. Tonight was my cheat meal and I enjoyed some pizza. Hit the scale this morning and I've lost 5 pounds this first week. Yay! :tucool:
-0 points [95 points]
JAN 10:Rest day. Stayed within range of calories. Measured waist this morning and lost 2 inches so far. I am almost back to where I was before the holidays! Can't wait for this week to start, but not looking forward to the 1100 calories again. :rolleyes:
-0 points [95 points]
JAN 11:Weights: HIT, diet was messy today.
-1 point [94 points]
JAN 12:Cardio: 35 min run. 1,078 cals (good but macros were a little off) 63/16/22
-0 points [94 points]
JAN 13:Weights: HIT, diet good...1,149 cals 53/27/21
-0 points [94 points]
JAN 14:Cardio:35 min run. 1,105 cals 47/34/19
-0 points [94 points]
JAN 15:Weights: HIT Weighed myself this morning and I am down to 189! 8 pounds in two weeks... man was I bloated from the holidays! 1,100 cals ratios were a bit off.
-0 points [94 points]
JAN 16:Cardio: 35 min run. Today was my cheat meal day and I made a big pot of chili, which is somewhat healthy. I feel cheated out of my cheat meal b/c I would rather have had a pizza! Oh well, there is always next week cheat meal!
-0 points [94 points]
JAN 17:Rest day. But I didn't track my food today. I feel I was within the calories, although I ate a lot of meat, so I know my ratios were off. Deducting a point for not tracking food. Start my 1300 calories a day this week, and I am excited!:jumping:
-1 point [93 points]
JAN 18:Weights:HIT 1,296 cals 54/33/14... unscheduled snack
-1 point [92 points]
JAN 19:Cardio: 38 min run. 1,293 cals 49/26/25
-0 points [92 points]
JAN 20:Weights: HIT 1,279 cals 47/30/23
-0 Points [92 points]
JAN 21:Cardio: 38 min run. Had my cheat meal for the week. It was yummy. But that means no cheating this weekend. I can do it!:tucool:
-0 points [92 points]
JAN 22:Weights: HIT Fell off the wagon tonight and had an unscheduled cheat meal. I HAVE to quit doing this! The month end is nearing and I still have one more pound to lose!!:scared:
-1 point [91 points]
JAN 23:Oops...forgot to post today...
-1 point [90 points]
JAN 24:So yesterday was spot on, however, I forgot to post. :mad: Today I decided to fast... kinda just happened... I do this sometimes. Liquid only, and getting hungry. Tomorrow will start my 1200 calories.
-0 points [90 points]
JAN 25:Weights: HIT Increased some weights.:bb: 186 pounds today!! I have lost 11 pounds for the month and reached my goal!!:jumping: I still have a week left! 1,224 cals 47/35/18.
-0 points [90 points]
JAN 26:Cardio: 40 min run. 1,218 cals 52/26/22
-0 points [90 points]
JAN 27:Weights: HIT food was off today, but not bad. :doh:
-1 point [89 points]
JAN 28:Cardio: 40 min run. 1,208 cals 49/27/24. Even though my food was off yesterday, the scale read me a pound lighter! 185 this morning!! Thats 12 pounds for January!:D
-0 points [89 points]
JAN 29:no post
-1 point [88 points]
JAN 30:cheat day... and tomorrow. I hit my goal for the month.
-0 points [88 points]
JAN 31:DONE

GOALS: Cutting


2% body fat loss from 22% to 20%
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]
December 2009 (http://forums.johnstonefitness.com/showpost.php?p=773758&postcount=7)

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: 22%

JANUARY DAILY UPDATES
1. FRI: Vacation
2. SAT: Vacation
3. SUN: Vacation
4. MON: no cardio (-1), meditated, bed early. [99]
5. TUE: no weights (-1), meditated, bed early. [98]
6. WED: cardio (yay!), meditated, bed early. [98]
7. THU: missed post (-1), lifted, meditated, bed late (-1). [96]
8. FRI: cardio, meditated. [96]
9. SAT: no weights (-1), meditated. [95]
10. SUN: weights, meditated, bed late (-1). [94]
11. MON: cardio, meditated, bed late (-1). [93]
12. TUE: weights, meditated, bed late (-1). [92]
13. WED: cardio, meditated, bed on time. [92]
14. THU: no weights (-1), meditated, bed late (-1). [90]
15. FRI: weights, meditated. [90]
16. SAT: missed workout (-1), meditated. [89]
17. SUN: weights, no meditation (-1), bed late (-1). [87]
18. MON: Cardio, meditation, bed on time. [87]
19. TUE: missed workout (-1). [86]
20. WED: cardio, weights, meditation, bed on time. [86]
21. THU: missed workout (-1). [85]
22. FRI: weights+cardio+meditation. [85]
23. SAT: missed workout (-1). [84]
24. SUN: cardio+weights+meditation+bed early= [84]
25. MON: cardio + meditation - bed late = [83]
26. TUE: - weights - meditation - bed late = [80]
27. WED: + lifted - meditation = [79]
29. FRI: missed posts (-2), missed workouts (-2), missed meditation (-2), bed late (-1) = [71]
30. SAT: +lifted+cardio+meditation = [71]
31. SUN: +lifted+cardio+meditation-bed late = [70]

Starting Stats
Weight: 190.8
Arms: 14
Chest: 39
Waist: 36
Hips: 40.5
Thighs: 24.4
Calves: 16


January 1, 2010: Went to the gym, ate on target and only drank water today, no soda of any kind. Biked 36 minutes in the evening.
-0 points [100 points]

January 2, 2010: Hit the bike today, and continued the water-a-thon. Eating was not 100% perfect, so -1 for that. I'm going to hit the gym tomorrow for some leg activity.
-1 point [99 points]

January 3, 2010: I did 30 mins cardio at the gym today, and another 36 on the bike. Eating wasn't perfect, so -1 for that.
-1 point [98 points]

January 4, 2010: Argh! Eating was off track, and I fell asleep before I could bike. I did hit the gym though. -2
-2 points [96 points]

January 5, 2010: I biked today, and I ate on target. Did not get to the gym though. I'll make it up tomorrow, or roll it into the weekend. But I will make it up!
-0 points [96 points]

January 6, 2010: I had a killer arm workout and I biked today, but I ate some pancakes. I really need to get some willpower and stop eating junk, otherwise I'm pretty much exercising for nothing.
-1 point [95 points]

January 7, 2010: For the love of sweet goodness, I finally had a day where I didn't lose any points. I exercised legs at the gym - I did some squats with a low weight, to work on my form, I want to do more of them as I keep working my legs. I'm actually feeling it in my biceps and triceps today, which is good. I usually don't feel bicep soreness. I ate on target, and I biked 36 minutes in the evening. I had some hunger in the evening, but I found a protein shake with ice and milk was a good way to curb the hunger without eating a bunch of cereal or some such bad thing.
-0 points [95 points]

I'm in. With focus and intensity. The holiday food binge of the past six weeks is over.

goal: lose weight

exercise:
cardio: 3x week
Weight Watchers points

this may seem easy...but for me it will be hard lol

Week 1:
Jan 1- 0pts (100)
swimming for cardio and 1975 calories
Jan 2- 1pt (99)
went over cals
Jan 3- 0pts (99)
1966 cals
Jan 4- 0pts (99)
1958 cals
cardio kickboxing for cardio
Jan 5- 1pt (98)
went over cals
Jan 6- 0pts (98)
1987 cals
Jan 7- 0pts (98)
2032 cals
Week 2:
Jan 8- 1pt (97)
didn't post
Jan 9- 0 pts (97)
1988 cals
Jan 10- 1pt (96)
didn't post
Jan 11- 0pts (96)
stayed in my weight watchers points and did cardio and weights, I'm going to start posting the following morning I'm just too tired at night
Jan 12- 0pts (96)
Jan 13- 0pts (96)
Jan 14- 0pts (96)
Week 3
Jan 15- 0pts (96)
Jan 16-
Jan 17-
Jan 18-
Jan 19-
Jan 20-
Jan 21-
Week 4 +
Jan 22-
Jan 23-
Jan 24-
Jan 25-
Jan 26-
Jan 27-
Jan 28-
Jan 29-
Jan 30-

GOAL: Weight Loss


COMMENT: Working to get below 200, just starting back in so workout schedule is "light" to start.


WORKOUT SCHEDULE
Monday: TreadMill 2 Miles Weights: Legs
Tuesday: Elipitcal or Stationary Bike 30 Mins
Wednesday: TreadMill 2 Miles Weights: Chest / Arms
Thursday: Elipitcal or Stationary Bike 30 Mins
Friday: TreadMill 2 Miles Weights: Back
Saturday: Elipitcal or Stationary Bike 30 Mins
Sunday: Rest


MEAL SCHEDULE
Calorie intake below 1700 (plus expenditure)
1 "cheat" day a week


STARTING STATS
Weight: 217 pounds
Waist 42
Hips 40.5
Forearm 12
Wrist 7
Arm 14.5
Thigh 22
Calf 16
Chest 42.5


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


DAILY LOG

JAN 1: Recovering from flu, didnt even attempt to workout.
-1 points [99 points]
JAN 2:Recovering from flu, didnt even attempt to workout.
-1 points [98 points]
JAN 3: (REST) [98 pts]
JAN 4: Finally back from the flu! [98 pts]
JAN 5: Missed workout [97]
JAN 6: all good [97]
JAN 7: count this as my cheat for the week! [97]
JAN 8: all good [97]
JAN 9: all good [97]
JAN 10: (REST) [97]
JAN 11: over on meal, missed work out. - 2 [95]
JAN 12: missed work out. - 1 [94]
JAN 13: missed work out. - 1 [93]
JAN 14: missed work out yet again. -1 [92]
JAN 15: missed update -1 [91]
JAN 16: missed update -1 [90]
JAN 17: REST [90]
JAN 18: OK [90]
JAN 19: Missed update -1 [89]
JAN 20: Cheat Day, but made up for it on workout [89]
JAN 21: missed work out. - 1 [88]
JAN 22: missed work out. - 1 [87] (I need to break this pattern!)
JAN 23: Missed update -1 [86]
JAN 24: REST [86]
JAN 25: Over/Missed workout -2 [84]
JAN 26: Missed update -2 [84]
JAN 27: Missed update -2 [82]
JAN 28: Missed update -2 [80]
JAN 29: Missed update -2 [78]
JAN 30: Missed update -2 [76]
JAN 31: REST

Looks like I will finish with only 76 points, measurements will be later on today.

I'm in for January. For reals this time!

GOAL: Cutting

COMMENT: I intend to lose 5 lbs of holiday blubber by January 31 because: 2 Week Mediterranean cruise + Halloween + Thanksgiving + Christmas = Fluffymuse

WORKOUT SCHEDULE
Monday: Strength - Build circuit (60 min)
Tuesday: Interval Cardio (fasted; 23 min)
Wednesday: Strength - Burn circuit (60 min)
Thursday: Interval Cardio (fasted; 35 min)
Friday: Strength - Build circuit (60 min)
Saturday: Interval Cardio (fasted; 30 min)
Sunday: Rest / optional yoga or tai chi

Optional: Mon-Fri 30 min. steady-state cardio during lunch break

MEAL SCHEDULE
- Six meals per day, two cheat meals per week.
- 1400-1600 calories per day
- 40-50% carb/30-40% protein/20-40% fat
- 12-16 cups of water per day
- Absolutely no candy, ice cream, baked desserts (cakes, cookies, brownies, pies, etc.), chips, or fried foods, not even for cheat meals, except on my birthday, January 18. Nuts and dried fruits must be pre-measured, not eaten out of the bag.

STARTING STATS
WEIGHT: 150.2 pounds
BODY FAT: 25.0% (Omron), 27.3% (Tanita)
ARMS: 11.75" relaxed / 12.5" flexed
CALVES: 15"
CHEST: 35.5"
FOREARMS: 9 3/8"
HIPS: 39.25"
THIGHS: 24"
WAIST: 28"


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


DAILY LOG
Jan 1: (100 pts) Meals were within spec and I did a full run-through of the Build circuit for the first time to familiarize myself with the exercises before my official program start day on Monday. :D

Jan 2: (100 pts) Meals were clean and workout (TT for Women + 23 minutes running and recumbent bike) completed. :tucool:

Jan 3: (100 pts) Meals on plan. Rest day. Restocked groceries and prepped food for the upcoming week. :D

Jan 4: (99 pts) Forgot to check in (-1). Meals and workout completed on plan.

Jan 5: (99 pts) Meals on plan. HIIT run completed.

Jan 6: (99 pts) Another day of good eats. :) AHB Burn completed.

Jan 7: (99 pts) Took my weekly cheat meal tonight (Chinese take-out @ work for a late night). All other meals on plan. Intervals completed.

Jan 8: (98 pts) Forgot to check in (-1). Food and exercise on plan.

Jan 9: (97 pts) Missed breakfast (-1). Exercise on track.

Jan 10: (96 pts) Snack 2 off plan (-1). Rest day.

Jan 11: (95 pts) Snack 3 off plan (-1). Build workout complete.

Jan 12:

Jan 13:
Jan 14:
Jan 15:
Jan 16:
Jan 17:
Jan 18 (My birfday!):
Jan 19:
Jan 20:
Jan 21:
Jan 22:
Jan 23:
Jan 24:
Jan 25:
Jan 26:
Jan 27:
Jan 28:
Jan 29:
Jan 30:
Jan 31:

The Boss is in!

GOAL: Cutting


COMMENT: First challange!!! I want to drop 2lb a week


WORKOUT SCHEDULE
Monday: Weight training: chest & triceps
Tuesday: Cardio; treadmill or elpitical trainer, 30 mins (aerobic, fasted)
Wednesday: Weight training: back, traps, biceps
Thursday: Cardio; treadmill or elpitical trainer, 30 mins (aerobic, fasted)
Friday: Weight training: legs
Saturday: Cardio; treadmill or elpitical trainer, 30 mins (aerobic, fasted)
Sunday: optional cardio

MEAL SCHEDULE
Six meals per day, one cheat meal per week
All meals documented in daily plate

STARTING STATS
WEIGHT: 258 pounds
BODY FAT: 40.5%
ARMS: 16"
CALVES: 18"
CHEST: 47"
FOREARMS: 12"
HIPS: 43.5"
THIGHS: 24.5"
WAIST: 52"


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


DAILY LOG

JAN 1: [100 points]

JAN 2: [__ points]

JAN 3: [__ points]

JAN 4: [__ points]


JAN 5: [__ points]

In.

GOAL: Steady Bulking until April-ish.

Was going great since the Summer and tanked in December. No more of that crap. January!!! Intensity in training and better attention to diet for 2010.

STARTING STATS / ENDING STATS:

Biceps 12 / 12.5
Calves 13.5 / 13.5
Chest 38.75 / 38.75
Forearms 11 / 11
Hips 36.5 / 36.5
Thigh 21 / 22
Waist 34 / 34.5 (at naval)
Wt 152 / 155.5
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. More attention to protein intake!

Friday, January 1st - holiday - no workout scheduled.
- 0 points (100)
Saturday, January 2nd - no workout scheduled. Diet on track.
- 0 points (100)
Sunday, January 3rd - no workout scheduled. Damn cheat meal never satisfies - lol. Time to hit the gym!
- 0 points (100)
Monday, January 4th - Chest/Back session done. Diet on track.
- 0 points (100)
Tuesday, January 5th - Cardio done - 12 minutes treadmill at 6.2 mph and 24 min interval on stationary. Diet on track.
- Weight: 151
- 0 points (100)
Wednesday, January 6th - Missed Legs workout (damn). Diet on track.
- 1 point (99)
Thursday, January 7th - Cardio done. 12 minutes treadmill at 6.2 mph and 18 min interval on the stationary. Diet on track.
- 0 points (99)
Friday, January 8th - Munchkin was sick today so I missed my workout. Diet on track.
- 1 point (98)
Saturday, January 9th - No workout scheduled. Diet on track.
- 0 points (98)
Sunday, January 10th - No workout scheduled. Had weekly cheat meal. Sigh, always a letdown ;)
- 0 points (98)
Monday, January 11th - Chest/Back session done and diet on track.
- 0 points (98)
Tuesday, January 12th - Cardio done. 12 min treadmill @ 6.5 mph and 24 min on stationary bike. Diet on track.
- Weight: 152
- 0 points (98)
Wednesday, January 13th - It was a rush but got the Legs session done. Diet on track. My body is feeling totally shocked due to the poor effort in December. Bringing intensity to the workouts, eating right and sleeping like the dead. Yee Haw :tu:
- 0 points (98)
Thursday, January 14th - Cardio done. 12 min @ 6.6 mph on treadmill and 24 min interval session on the stationary bike. I'm enjoying the running and not suffereing any knee issues so next Cardio session will increase treadmill time to 15 min and decease bike to 18 min. Diet on track. Feeling wrecked...in a good way!!
- 0 points (98)
Friday, January 15th - Thought I would focus today's workout on biceps and try my first "down the rack" at the end of the session - after having read JS using this a few times in his workouts. I see what you mean John, it was hard not to laugh while straining to lift those 10 lb dumbells at the end :lol:. Diet on track.
- 0 points (98)
Saturday, January 16th - No workout scheduled. Diet on track.
- 0 poimts (98)
Sunday, January 17th - No workout scheduled. Had the weekly cheat - munchkin's birthday party. Otherwise diet on track. Still aching biceps from Friday - lol.
- 0 points (98)
Monday, January 18th - Decided to switch Cardio for today and do Chest/Back tomorrow - not penalizing myself for the switch. 15 min @ 6.6 mph treadmill and 12 min interval session on stationary. Diet on track.
- 0 points (98)
Tuesday, January 19th - One bicep ~still~ achin' so I decided to switch to Legs to give the arms another day to recover (Chest / Back for tomorrow). Upped the weights for the Legs session and had a great workout!! Diet on track.
- Weight - 154
- 0 points (98)
Wednesday, January 20th - Chest / Back session done. Modified things in the session a bit to increase the weight for my flat bench and seated ROW. Nice workout but I'm sure I'm going to feel it later on Thursday! Diet on track. Despite a mixed bag for the first week, I'm happy with how the month is going so far.
- 0 points (98)
Thursday, January 21st - Work schedule has bumped out today's cardio :( Diet on track.
- 1 point (97)
Friday, January 22nd - Arms / Shoulders session done and diet on track. Made some adjustments since I realized that my shoulders weren't getting much emphasis in my workout program. Got to keep it slow and steady though since the left one is pretty 'tweaky' with too much weight.
- 0 points (97)
Saturday, January 23rd - No workout scheduled. Diet on track.
- 0 points (97)
Sunday, January 24th - No workout scheduled. Scheduled cheat meal - otherwise diet on track.
- 0 points (97)
Monday, January 25th - Chest / Back session done (wasn't feeling into it though). Diet on track.
- 0 points (97)
Tuesday, January 26th - Cardio done 15 min @ 6.0 mph on treadmill and 18 min on stationary. Again, it got done but it wasn't a memorable session. Well, there are good days and bad but at least I went to the gym. Diet on track.
- Weight - 155
- 0 points (97)
Wednesday, January 27th - Legs session done (damn, leg workouts make me feel wrecked!!). Diet on track.
- 0 points (97)
Thursday, January 28th - Dagnabit, missed cardio today :(. Diet on track.
- 1 point (96)
Friday, January 29th - Arms / Shoulders sessions done. Tried to end strong and add one more rep to every set or a little bit more weight. Good, solid workout! Diet on track.
- 0 points (96)
Saturday, January 30th - No workout scheduled. Diet sub par.
- 1 point (95)
Sunday, January 31st - No workout scheduled. Diet on track.
- 0 points (95)

Overall, kept with the workouts and diet pretty well. Had a noticeable increase in weight (about 3 lbs) and strength increased which was great. Will do some minor tweaking to the workout but nothing major. Will generally stick to the same program for February and try and increase the weight on the compound exercises as much as possible. And eat - lol. Will stick with bulking until end of March or April before cutting. Would be great to comfortably crest 160 lbs in this bulk.

I'm in.
1850 cal + my calories expense/200g protein/day
3 cheat meal/week,
Min. 4 weight training/week
lose 8 pounds fat, gain 4 pounds muscle
Keep the general feeling that I'm doing great things for my health

GOAL: Cutting...cutting lots

COMMENT: Ironman triathlete in 2011 from 230 lb coach potato 2009.

WORKOUT SCHEDULE (workouts on days I have my daughter are a maximum of 1.5 hours due to childcare in the fitness center, so I won't be deducting a point for going lower than stated--though still 1.5 hours--on those days)
Monday: Upper body weights; 1hr light cardio (running/cycling/swimming)
Tuesday: 2 hr harder cardio session
Wednesday: Mid body weights; 1 hr light cardio
Thursday: 2 hr harder cardio session
Friday: Legs and lower body weights; 1 hr light cardio
Saturday: None
Sunday: None

MEAL SCHEDULE
Six meals per day, one cheat meal per week. 5-700 calorie deficit daily (with exception of cheat meal day, then I'll settle for maintenance)

STARTING STATS
WEIGHT: 230 pounds
BODY FAT: Lots

Jan. 1 - Place I'm living had a water pipe burst so I've got no water until (hopefully) tomorrow. Didn't drink nearly enough throughout the day due to it. Got a morning run in but missed my weights due to a friend leaving for Scotland in a couple of days coming over and hanging out. Got all my meals in though. (99 points)

Jan. 2 - Despite the fact I still had my water out for most of the day, I managed to drink enough and eat all my meals. (99 points)

Jan. 3 - I was good today. (99 points)

Jan. 4 - Missed my workout again (nope, this isn't usual) due to some stuff. Ate well enough though. (98)

I was going to back out for Jan 2010..but I will have no accountability (my self-discipline is sorely lacking)

Goal: Fat loss

Very simple plans for Jan 2010:
-30min cardio 5x per week i.e. every weekday.

Jan 1, Fri - 30min light cardio. The batt for the bike was dead for a while now and there's no reading on the exercise so I time my exercises using my music. 'bit tedious, I'll try this out as long as I could, if not there're always batteries ready for the bike :P. [100pts]

Jan 2, Sat - Did upper and lower body exercises at gym. Sit-ups and 15min of light cardio (could have done better but I'm so lazy to do cardio these days). [100pts]

Jan 3, Sun - Rest day. :D Tomorrow is a work day again. Gotta prepare myself for the cardio sessions for the week too. Need to get them in this week. [100pts]

Jan 4, Mon - Get my cardio session in. Good :D. Healthy dinner today with lots of cauliflower, almonds, milk and fish. Will do sit-ups later.[100pts]

Jan 5, Tue - No cardio. -1 Too exhausted. [99pts]

Jan 6, Wed - No cardio . -1 ...... [98pts]

Jan 7, Thu - Came home early, ate healthy dinner and did 30min cardio :tu::whistle: However I drank a lot of calories today. -1 Good job though for the cardio :D [97pts]

Jan 8, Fri - No cardio. -1 Too much empty calories and junk food -1. [95pts]

Jan 9, Sat - 20min cardio. [95pts]

Jan 10, Sun - Too much carb -1. Did a few leg exercises. [94pts]

Jan 11, Mon - NC -1. [93pts]

Jan 12, Tue - NC -1 [92pts]

Jan 13, Wed - low intensity 30min cardio [92pts]

Jan 14, Thu - very low intensity 30min cardio. [92pts]

Jan 15, Fri - NC -1. [91pts]

Jan 16, Sat - Did a few leg exercises. [91pts]

Jan 17, Sun - Rest. [91pts]

Jan 18, Mon - NC..was exhausted from the weekend outing. -1 [90pts]

Jan 19, Tue - First day with my polar F55. Great cardio day. Just did 40min cardio session with 30min moderate intensity and 10min light intensity. I'm lovin it :D [90pts]

Jan 20, Wed - 30min cardio, light intensity (as recorded by the watch). [90pts]

Jan 21, Thu - Slept very early (~9.30pm). NC. -1 [89pts]

Jan 22, Fri - 40min 'cardio'..was messing around with weights half of the cardio session :P. Still, to do is better than not to do. [89pts]

Jan 23, Sat - ...[89pts]

Jan 24, Sun - Did some upper body exercises [89pts]

Jan 25, Mon - NC -1. [88pts]

Jan 26, Tue - NC -1...again.. I was thinking of doing cardio workout right after I reached home but I ate dinner instead. Then I was surfing the net and it's almost midnight by the time I decided to do something. So I did 100 body-weight squats. I need a goal/a role model/something yet to be identified so that I can be inspired once again. [87pts]

Jan 27, Wed - NC.-1 Upon setting the alarm clock at 12am so that I can wake up and exercise, I realised the flaws in the strategy. The "I'm still tired" feeling just doesn't seem to go away after the nap. [86pts]

Jan 28, Thu - It's 11pm and I've been telling myself to do a cardio session since 9pm. Since I'm feeling tired (from surfing the internet), I'm giving up on today's cardio ..yet again. -1. The best plan is to do cardio first thing after work. I'll do 90 sit-ups though. NC-1. [85pts]

Jan 29, Fri - Dinner with friends then went to gym for a much needed cardio session. Finally I was able to do a decent jogging session which lasted about 45min. I'm still feeling the 'burn' from my cardio session :D. [85pts]

Jan 30, Sat - No serious workout - just walking from place to place for about 30min-1hour. [85pts]

Jan 31, Sun - Did some back exercises and 30min cardio session. Will take a break from updating daily but will continue working out in Feb.

GOAL: Cutting


COMMENT: I want to reduce my body fat to around 10%, right now I would estimate that I am about 19%.


WORKOUT SCHEDULE - I plan on doing one road ride per week depending on weather, this will have to be a floating workout because of weather and will replace a run.

Monday: Morning work break pull-ups, push-ups, dips. Afternoon chest & arms
Tuesday: Morning work break pull-ups, push-ups, dips. Afternoon cardio, running.
Wednesday: Morning work break pull-ups, push-ups, dips. Afternoon Back, biceps, shoulders & abs
Thursday: Morning work break pull-ups, push-ups, dips. Afternoon cardio, running.
Friday: Morning work break pull-ups, push-ups, dips. Afternoon legs & abs
Saturday: weekend, 1 day off. 1 day cardio, running or on the bike if the weather allows.
Sunday: weekend, 1 day off. 1 day cardio, running or on the bike if the weather allows.


MEAL SCHEDULE
Eat steadily throughout the day, maintain as close to 40/40/20 as possible. Input every single thing I eat into my fitday profile. Stay below a ceiling of 1900 calories. No junk food, deserts or soft drinks.


STARTING STATS
WEIGHT: 155 pounds
BODY FAT: ~19%
ARMS: 13 5/8"
CALVES: 14 3/4"
CHEST: 39 1/2"
FOREARMS: 11 3/4"
THIGHS: 21 7/8"
WAIST: 33 1/2"


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


DAILY LOG

JAN 1: Swapped my cardio and leg workout between yesterday and today since my gym was closed today. Did legs yesterday and a good run today.
-0 points [100 points]

JAN 2: Took my weekend day off today, stuck to my diet really well. Will do a run tomorrow. No road rides right now....in the 20's and very windy!
-0 points [100 points]

JAN 3: My procrastination towards school bit me. Ended up working all day on school work, didn't have time to run but still got in a good ab workout. Stuck to my diet and kept everything balanced, got everything in on fitday.
-1 [99 points]

Jan 4: Got my morning pull up/push up/dips workout in. Slowly progressing and adding a few of each every week. In the afternoon did my chest/arm workout. The gym was packed because of all the New Years Resolutioners....
-0 [99 points]

Jan 5: My morning pull up/push up/dips mini workout felt great. Got a good hiit run on the treadmill, wore that incline motor out haha.. I did give in last night and had a bit of Starbucks Coffee ice cream. That is the first time I have had any sweets in 24 days!
-1 [98 points]

Jan 6: Morning mini workout was a nice break from work as usual. Did arms and back in the afternoon. I'll be glad when the crowd in the gym thins out a bit...
-0 [97 points]

Jan 7: Bad day for my diet & workout... Did my morning workout but started the day off badly diet wise when someone brought in breakfast burritos! I had two which isn't really horrible since they were pretty small. Got caught up at another site troubleshooting some firewall stuff all day. Didn't get to do my second workout, didn't enter a single thing into fitday. Honestly I kind of needed a break and just to eat what I wanted for a day. I have been doing really well since mid-december. It was nice to just not worry about it for a day, I feel a bit recharged. Tomorrow is leg day!
-3 [94 points]

Jan8:

I'm In

I AM IN!

GOAL: Lower body fat, improve diet, lose weight, minimize alcohol, get in the gym 3 times a week.

COMMENT: On the road from 218lbs to 185lbs.

WORKOUT SCHEDULE

Monday: TBD
Tuesday: TBD
Wednesday: TBD
Thursday: TBD
Friday: TBD
Saturday: TBD
Sunday: TBD


MEAL SCHEDULE
Six meals per day, one cheat meal per week, very limited alcohol intake.


STARTING STATS
WEIGHT: 218 pounds
BODY FAT: 22%
BICEPS: 15.5"
CALVES: 16"
CHEST: 46.5"
FOREARMS: 12.5"
HIPS: 40.5"
THIGHS: 24"
WAIST: 42.5"


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


DAILY LOG

JAN 1: Ate horribly, did not work out. Was at the deer lease and just ate whatever
-3 points [97 points]
JAN 2: Ate horribly, did not work out. Was at the deer lease and just ate whatever
-3 points [94 points]
JAN 3: Ate horribly, did not work out. Was at the deer lease and just ate whatever
-3 points [91 points]
JAN 4: Went to the store and overhauled the fridge and pantry. Bought tons of good stuff. Had a horrible McDonalds b'fast, good tuna fish on whole wheat with hard boiled eggs. Snacked on beef jerky, then t-bone steak and snap green beans for dinner. No alcohol. Did not make it to the gym.
-1 points [90 points]
JAN 5: Made it to the gym and got in some light cardio and some upper body. Played 2 games of softball. Ate all meals as planned. Was hungry most of the day. Had one beer at the ballpark so I'll deduct a point. I will post my workout plans as soon as I have something definite.
-1 points [89 points]
Jan 6: Ate all meals as planned but we went out to dinner and I have a couple beers. Even with the beers, I stayed under my calorie count. Not the best use of calories but it is a helluvalot better than I was doing. Progress.....
-1 points [88 points]

GOAL: Cutting

COMMENT: I want to lose 8-10lbs body fat by end of January while maintaining/gaining muscle mass.

WORKOUT SCHEDULE
Monday: Chest and Back, HIIT on Treadmill (~30min/~5K)
Tuesday: Legs and Abs
Wednesday: Shoulders and Arms, HIIT on Treadmill (~30min/~5K)
Thursday: Rest
Friday: Chest and Back, HIIT on Treadmill (~30min/~5K)
Saturday: Legs and Abs
Sunday: Shoulders and Arms, HIIT on Treadmill (~30min/~5K)


MEAL SCHEDULE
Six meals per day. 1800cal/day. ~300cal per meal (25g protein, 25g carbs, 11g fat)


STARTING STATS
WEIGHT: 164.4
BODY FAT%: 23.6
MUSCLE MASS %: 38.1

END STATS
WEIGHT:
BODY FAT:
MUSCLE MASS %:


DAILY LOG

JAN 4: [94] - Missed logging in for 3 days, Diet was erratic and high in calories. Did get to workout all 3 days. Diet should be back on track today onward.
JAN 5: [94] - On Track. Kept up with my 6 meals and workout was good.
JAN 6: [93] - Adjusted my meals; ate lunch with coworkers. Only 4 meals instead of 6. Workout was good, but going to reassess the weights and reps that I'm doing for leg workouts.
JAN 7: [93] - On Track.
JAN 8: [93] - On Track. Updating Workout to doing HIIT 4x a week instead of HIIT 2x and Tabata 2x a week. Been good at avoiding junk food at work. Having a 24 hour rule on eating seems to work for me. If I didn't plan on eating something 24 hours before, I won't eat it. Already lost some of the holiday weight. Down to 158.4 from 164.4 lbs. Lowest weight in December was ~155. Hoping to reach it next week.
JAN 9: [92] - Had a moment of weakness and ate some muffins from work. Workout okay, but need to fine tune sets/reps/wt for squats.
JAN 10: [92] - Good Workout. Diet is on track, but will need to adjust next week's eating plan and workout. Will have dental appointments so can't eat a few hours before.. and probably a few hours after each appointment so, I probably will not be able to have 6 meals for those days and may miss some workouts. Depends on how much pain I'm in. I will probably go on a liquid/soft food diet starting tomorrow... oatmeal, eggs, cottage cheese, yogurt, steamed vegetables, and protein shakes. May do a water fast tomorrow after having breakfast and make it a rest day.

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

COMMENT: I'm continuing my bulk during this month as I messed up last month pretty badly, but reducing my caloric intake as I did increase body fat more than I wanted, also adding cardio this month.

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

SCHEDULE

Six meals per day, two cheat meals per week when and if I actually want one.
In bed by 11:30pm - 12pm
Up at 6:30am - 7am except rest day 9am
Possibly have a week off as I will be in London working if I can't get to a gym

MEALS


2200 - 2400 cals per day
40/40/20 split of protein, carbs, and fat
3.5l of water per day without fail
Multi-vitamin, vitamin C, and Omega-3 to be taken each day
Minimum alcohol consumption

START STATS (5/1/10)
WEIGHT: 125lbs
BODY FAT: 11.33% (Tape method)
ARMS: 9.45"
CALVES: 12.44"
CHEST: 34.25"
FOREARMS: 7.48"
HIPS: 34.17"
THIGHS: 17.32"
WAIST: 28.54"

END STATS (31/01/10)
WEIGHT: 126lbs
BODY FAT: 9.6% (Analyzer scales) 7.5% (Tape method)
ARMS: 9.57"
CALVES: 12.72"
CHEST: 34.52"
FOREARMS: 7.68"
HIPS: 34.45"
THIGHS: 16.54"
WAIST: 27.87"

DAILY LOG

01/01/10 - Beginning this challenge on 4th January when I have sorted out everything from my break up with my girlfriend -0 (100 points)
02/01/10 - Beginning this challenge on 4th January when I have sorted out everything from my break up with my girlfriend -0 (100 points)
03/01/10 - Beginning this challenge on 4th January when I have sorted out everything from my break up with my girlfriend -0 (100 points)
04/01/10 - Decided due to current issues I'm going to have my rest day today. My diet has been pretty good today, I did however get up pretty late today so that's -1 for today (99 points)
05/01/10 - Diet wasn't bad today, trying to fit some different things in so still working on it a bit. Did 15min of high intensity cardio today and it nearly killed me, I definitely need to do more cardio! -0 (99 points)
06/01/10 - Snow hit really bad last night so did workout at home today which was awesome! -0 (99 points)
07/01/10 - Everything going to plan so far, still adjusting the diet a bit -0 (99 points)
08/01/10 - Did workout at home again due to snow, was an awesome workout again. Diet not bad either :-) Missed update however -1 (98 points)
09/01/10 - Nice day of resting, diet wasn't too bad today I made a lush lasagne for a change, might whack that into my diet -0 (98 points)
10/01/10 - Decided to get the living room all sorted today, just about managed it. Diet was a little off timing but managed to eat everything I should have :-) -0 (98 points)
11/01/10 - Had a good day of nutrition today everything on time and correct amounts, however I was so busy sorting the house for viewings soon I didn't get down to the gym -1 (97 points)
12/01/10 - Had a good day, lots of uni work done. Treated myself to chineese today. Egg fried rice, and chicken so not much of a cheat meal, however keeping to the rules and counting it as one :-) -0 (97 points)
13/01/10 -
14/01/10 -
15/01/10 -
16/01/10 -
17/01/10 -
18/01/10 - Away from Lincoln working in London, will be keeping to diet however may not be able to get to the gym until back in Lincoln. Points for gym suspended these few days.
19/01/10 - Away from Lincoln working in London, will be keeping to diet however may not be able to get to the gym until back in Lincoln. Points for gym suspended these few days.
20/01/10 - Away from Lincoln working in London, will be keeping to diet however may not be able to get to the gym until back in Lincoln. Points for gym suspended these few days.
21/01/10 - Away from Lincoln working in London, will be keeping to diet however may not be able to get to the gym until back in Lincoln. Points for gym suspended these few days.
22/01/10 - Away from Lincoln working in London, will be keeping to diet however may not be able to get to the gym until back in Lincoln. Points for gym suspended these few days.
23/01/10 -
24/01/10 -
25/01/10 - Diet was fantastic today, moved my gym session to tomorrow as I'm still really tired after traveling back from London. Taking off 10 points for missed updates etc -10 (87 points)
26/01/10 - Another great day as far as diet goes, gym session was great and managed a few personal highs, I've missed going to the gym -0 (87 points)
27/01/10 - Diet spot on again, gym was great didn't manage some of the weights I did before but great all the same -0 (87 points)
28/01/10 - Cardio session today 45min with average heart rate of 140, topped out at 163 and bottom at 56, diet was good today also :-) -0 (87 points)
29/01/10 - Awesome workout today, first early session and think I'm gonna stick to early ones from now on! Diet was pretty good today with no real issues -0 (87 points)
30/01/10 - Oh the DOMS!!! Did 45 low intensity cardio this morning average heart rate of 128. Good day of diet today too so all good again :-) -0 (87 points)
31/01/10 - Last day of Jan and I still have DOMS!! No workout today however, a nice day of rest which involved shopping for next weeks food and watching movies -0 (87 points)

Goal - Keep taking weight off. Doing another round of P90X plus yoga and rowing.

Workouts
Saturday - Friday: P90X
Everyday: Yoga
Random rowing when I have time.

Meals
5 meals a day, 2k calories per day.

Stats
Weight 230
BF (mm/%) 63 19.0%
Chest 40 3/4
Waist 39 1/8
Hips 40
Arms 15
Forearms 12 3/8
Legs 26 7/16
Calves 15 11/16

Jan 1 - 98 -2 Great start to a new year! Not really, overate and missing my workout on the first day.
Jan 2 - Chest/back workout. Kept calories in check.
Jan 3 - Plyo was tough, had to take a break halfway through. Ate properly.
Jan 4 - Sore, went easy on the workouts. Diet was good.
Jan 5 - Still really sore, ugg. Easy on the workouts again. Diet was good. Hope to do a full workout tomorrow.
Jan 6 - 96 -2 Overate and missed all my workouts. I'll blame work but it is really just time management and planning ahead.
Jan 7 - 93 -3 No record, didn't write down what I ate, missed my weights workout.
Jan 8 - 90 -3 No record, didn't write down what I ate, missed my weights workout.
Jan 9 - 87 -3 No record, didn't write down what I ate, missed my weights workout.
Jan 10 - 87 Ahhh! Where did all my points go? I need to quit my job so I can workout all day. That would be nice. Ok, so... ate properly today. Did yoga in the morning and finished my weights - chest/back, good and hard, I'm still shaky half an hour later. Theme for this week is: FOCUS!
Jan 11 - 87 On target for diet, did my morning and evening workouts.
Jan 12 - 87 Had dinner at the in-laws but stayed within my limits. Yoga in the AM, weights in the PM. Did a shoulder/bicep/tricep series, managed to break many PBs by 1-2 reps, which I was not expecting at all since I felt rather worn already.
Jan 13 - 86 -1 After my workouts I was very hungry and ate a bit too much putting me over my daily limit.
Jan 14 - 85 -1 Didn't checkin. Diet was great. I was feeling really sore but still did my legs workout.
Jan 15 - 84 -1 Didn't checkin. Took the day off any workouts to heal up a bit, my legs are completely wiped out from yesterday's workout.
Jan 16 - 83 -1 Didn't checkin. Scheduled rest day, and I really need it.
Jan 17 - 83 Ate properly, did my yoga and a chest+back exercise.
Jan 18 - 83 Kept my calorie level just right. Did yoga and cardio in the evening. I hopped on the scale and I'm down about 5lbs so far this month, so going to keep doing what I'm doing and see if I can hit 8-10 by February.
Jan 19 - 83 Keeping my diet in line! Closing in on the end of January, so want to stay clean and strong. Did my shoulder and arms exercise last night, went great. I'm going to increase the weight when I do it again next week. Will definitely have to lower the reps, but I'll work my way up again.
Jan 20 - 83 Quick check in - diet good, did yoga in the morning, moved my weights workout to the next morning since I didn't get home till late.
Jan 21 - 82 -1 Weights done in the morning, diet was not great though. I'm going to take the next few days off weights as I think I pulled something around my shoulder blade.
Jan 22 - 81 -1 Diet is still off, resting today.
Jan 23 - 81 Did my morning routine and ate properly.
Jan 24 - 81 Did my morning routine, going to try doing my weights tonight to see how my shoulder blade holds up. Ate properly.
Jan 25 - 81 Yoga followed by Plyo in the evening since I didn't have time to do my morning workout separately. Stayed in my calorie limit.
Jan 26 - 81 Yoga in the AM, weights PM.
Jan 27 - 81 Ate right, did my workout in the evening. Feeling really spent about 30 minutes in, I think dieting + heavy exercise is a difficult combination. Only a couple days left...
Jan 28 - 81 Ate right, I'm swapping my last workout of the week with my rest day so I'm off today.
Jan 29 - 79 -2 Missed a checkin and missed my workout. Too much going on nowadays.
Jan 30 - 78 -1 Didn't eat properly, can't wait for tomorrow when my next weights cycle starts.
Jan 31 - 78 Ate properly and worked out, good end to a long month.

GOAL: Cutting

COMMENT: I want to reduce my body fat to 8% (eventually). I want to lose 10 lbs in January.

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 1800 calories per day, one cheat day per week with maximum 2500 calories.

STARTING 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

DAILY LOG

RUNNING TOTAL: 100

GOAL: Cutting.


COMMENT: Lose between 5-6lbs 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: 180 pounds
BODY FAT: ~25(+-) 3%
RIGHT ARM: 14"
LEFT ARM: 13.75"
CALVES: 15.25"
CHEST: 39.75"
HIPS: 37.5"
THIGHS: 20"
WAIST: 37.25"


END STATS

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


DAILY LOG

Jan 1: Gym was closed today so I did a hundred pushups and a few sets of crunches. Meals were not so good. It's not a good start...but its a start :) [99 points]

Jan 2: Gym was closed again today. Temperature outside was -25C, with the windchill. Did some more bodyweight exercises such as squats and bench dips at home. That is all. [99points]

Jan 3, Jan 4 and Jan5: Have been sick with a high fever. No training. Meals were good for the third and fourth but not on the fifth. Another two points off for the late updates. [93 points]

Jan 6: Felt better after taking a lot of drugs. Went swimming and it was awesome, besides the part where I ended up hurting my leg doing a stupid dive. Meals were good. I will be 175 or lower before the end of this month. No matter what! [93 points]

Jan 7: Today was a monumental day for me. I finally broke through a barrier, the 30 mins 3 mile barrier. I understand that it seems silly since its nothing special but I'm happy nevertheless! Next stop 25 min, 3 miler :D. Meals were good today. [93 points]

====Goals====
Fat loss - 2. month of new transformation: loose additional 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:
BODY FAT:
CHEST:
HIPS:
WAIST:

====Daily reports====

Start: 100 points

[Week #1]
01.Jan.2010: []



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

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

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a few of ya are doing great!!! keep working hard.... the months almost over!

what happened to everyone else?? :confused:

a few of ya are doing great!!! keep working hard.... the months almost over!
thanks deja:bb::eat: