John Stone Fitness Forums - View Single Post - John Stone's May 2007 "100 Challenge" (Completed)

jstout · Sat, April 28th, 2007, 11:17 AM

GOAL: Cutting

COMMENT: My first 100 Challenge. I'm looking to be down 25 pounds total by July 4. I've lost 15 so far, so that seems attainable.

WORKOUT SCHEDULE
Monday: Weight training: Biceps-shoulders.
Tuesday: Weight training: Legs
Wednesday: Elliptical crosstrainer (fixed handles), 60 minutes at 75-80 percent of MHR
Thursday: Weight training: Chest-triceps.
Friday: Elliptical crosstrainer (fixed handles), 60 minutes at 75-80 percent of MHR.
Saturday: Weight training: Low-upper back, traps.
Sunday: Elliptical crosstrainer (fixed handles), 60 minutes at 75-80 percent of MHR.

MEAL SCHEDULE
Five-six meals per day, one "refeed" day every four days. Three days at 70 percent of BMR (3,483 calories a day - 70 percent is 2,439 calories a day) and one day at 90 percent of BMR (3,135 calories that day). Been trying to do a 40-40-20 split with mixed results - some days seem to contain more carbs, some days seem to contain more protein. Been doing fairly well on keeping fats down.

STARTING STATS
WEIGHT: 317 pounds
BODY FAT: 39.6%
ARMS:
CALVES: 19.25"
CHEST:
FOREARMS: 14"
HIPS: 48.2"
THIGHS: 27.5"
WAIST: 53.3"

END STATS
WEIGHT: 305
BODY FAT: 31 percent (the huge drop can be explained by my changing the way I compute my bodyfat percentage - I wouldn't put any stock at all into such a large drop in bodyfat percentage).
ARMS:
CALVES: 19"
CHEST:
FOREARMS: 14
HIPS: 51" (changed hip measurement places as part of changing bodyfat percentage calculations)
THIGHS: 27.5"
WAIST: 51"

DAILY LOG
MAY 1: Weight training (biceps-shoulders - moved from Monday), then 15 minutes on a stationary bike. 2,986 calories (refeed day: 3,135 allowed), 40 percent protein, 33 percent carbs, 27 percent fat (fat a little high, but it was a refeed day), 100 points.
MAY 2: Weight training (legs - moved from Tuesday), 5 minutes on stationary bike to warm up. 2,360 calories (2,439 allowed), 202 grams protein (35 percent), 293 grams carbs (49 percent), 42 grams fat (16 percent). 100 points.
MAY 3: Weight training (chest-triceps), 5 minutes on stationary bike after. 2,728 calories (2,439 allowed. Boo!), 297 grams protein (43 percent), 308 grams protein (44 percent), 38 grams fat (17 percent). Even though I didn't eat a cheat meal, I'll be hard on myself and deduct a point for going over my allowed calories. 99 points.
MAY 4: 60 minutes on fixed-handled elliptical. 1,000 estimated calories burned. 2,533 calories (2,439 allowed. I did it again.). A point off for going over my allowed calories again. 98 points.
MAY 5: Weight training (lower and upper back, traps). 3,090 calories (3,135 allowed - refeed day), 313 grams protein (40 percent), 347 grams carbs (44 percent), 57 grams protein (16 percent). 98 points.
MAY 6: Didn't go to the gym. 2,374 calories (2,439 allowed), 260 grams protein (45 percent), 236 grams carbs (39 percent), 44 grams fat (17 percent). 97 points
MAY 7: Weight training (biceps-shoulders). Nutrition - 2,370 calories (limit of 2,439 calories), 295 grams of protein (50 percent), 215 grams carbs (37 percent) and 34 grams of fat (13 percent). 97 points.
MAY 8: Weight training (legs). Nutrition - 3,127 calories (had an unscheduled cheat meal - what I'll do is call this my refeed day, which means I can take in 3,135 calories). 213 grams protein (27 percent - way too low), 368 grams carbs (46 percent), 90 grams fat (26 percent, way too high). Point off for unscheduled cheat meal. I suck at this

96 points.
MAY 9: No gym. Helped around the house literally all day long. Weird day nutritionally but not too bad calorie-wise. Terrible day for protein intake. 2,324 calories (limit of 2,439 calories), 90 grams of protein (15 percent), 252 grams of carbs (42 percent), 110 grams of fat (42 percent). I lost a whopping 0.5 pounds last week. Probably no gym tomorrow either. These things occasionally happen. Let's deduct two points, one for no gym and one for screwing up my macros so bad. 94 points.
MAY 10: No gym again (am helping the wife prepare for a yard sale - what a terrible time to try to do this challenge). Nutrition went OK: 2,137 calories (limit of 2,439), 195 grams protein (36 percent), 209 grams carbs (39 percent), 60 grams fat (25 percent). I'll just knock off one point today. 93 points.
MAY 11: Guess what? No gym today either. Still more help with the yard sale. Nutrition went well: 2,197 calories (limit of 2,439), 278 grams protein (52 percent), 167 grams carbs (31 percent), 40 grams fat (17 percent). I'm hoping to get back into the gym on Saturday. 92 points.
MAY 12: Back in the gym after 4,000 days off. Weight training, chest and triceps, followed by 11 minutes of HIIT stationary bike riding (11 minutes was all I can take). I'm adding HIIT cardio to the end of my weight training sessions now - need more cardio. Nutrition: 2,956 calories (limit of 3,135 - today was a refeed day), 287 grams protein (39 percent), 280 grams carbs (37 percent), 78 grams fat (34 percent). 92 points.
MAY 13: I swear, swear, swear I did this update Sunday night, but for some reason it isn't here. I distinctly remember cutting and pasting the nutritional info. I don't know what happened. Anyway, did Saturday's usual lower and upper back weightlifting workout, then about 8-9 minutes of HIIT cardio on the stationary bike. Nutrition: 2,369 calories (limit of 2,439), 254 grams protein (43 percent), 237 grams carbs (41 percent), 42 grams fat (16 percent). Spare me mercy on the update, please. 92 points.
MAY 14: Biceps-shoulders weight training, followed by 20 minutes of HIIT cardio on the fixed-handled elliptical. For some reason, the elliptical is tons easier to do HIIT cardio on than the stationary bike, so I think I'll try to do HIIT on the bike whenever possible. Low-intensity will still be on the elliptical. Nutrition: 2,275 calories (2,439 allowed), 240 grams protein (43 percent), 216 grams carbs (38 percent), 47 grams fat (19 percent). 92 points.
MAY 15: Legs weight training, followed by 8 minutes of HIIT on the stationary bike, then mowing the yard for about an hour. Nutrition didn't go so hot, but I kept within my calorie limit: I got 2,336 calories (limit of 2,439), but only 132 grams of protein (23 percent), 296 grams of carbs (51 percent) and 67 grams of fat (26 percent). Definitely not enough protein at all. 92 points.
MAY 16: 60 minutes worth of cardio on the fixed-handled elliptical. Shot my nutrition all to heck by getting the worst thing possible on the Sonic menu - it was great for all of 15 minutes - but I'm not gonna whip myself over it. No point. 3,390 calories on the day (refeed day - limit of 3,145), 229 grams of protein (28 percent), 307 grams of carbs (37 percent), an unbelieveable 130 grams of fat (35 percent). Oh my! This could've been a lot better, but I intend on reminding myself that it could've been a lot worse. That's a point off for going over my caloric limit, though. 91 points.
MAY 17: And the heavy bleeding of points begins. Didn't go to the gym, didn't do this update until May 19. Kept my nutrition under 2,439 calories, though. 89 points.
MAY 18: Goodbye more points. No gym, no update until May 19, didn't bother to keep track of my nutrition for the first time in a long time. Stupid stuff at home, but it's no excuse. That's three more points. 86 points.
MAY 19: Watch the spiral continue. No gym, no keeping up with nutrition - I may be able to get back on track tomorrow. At least I updated today. That's two more points. 84 points.
MAY 20: No gym. 1,984 calories (limit of 2,439 - today's on the low side, but with two days of not keeping up, I'll take it). 83 points.
MAY 21: No gym. 2,066 calories (limit of 2,439). 82 points.
MAY 22: Biceps-shoulders. Higher calories, but we'll call it my refeed day. Weight went down a pound and a half despite a week of pretty shoddy eating. 82 points.
MAY 23: Legs. Went over my calorie limit, so that's a point. 81 points.
MAY 24: 60 minutes of LISS cardio on the fixed-handled elliptical. Kept under my calorie limit. 81 points.
MAY 25: Chest-triceps. Good workout. Above my calorie limit again (my nutrition's been an absolute joke lately -I'm wasting some sincerely good gym time 'cause I can't remove my head from my arse nutritionally). 80 points.
MAY 26: Lower and upper back, then 20 minutes of HIIT on the bike. Kept at my calorie limit. 80 points.
MAY 27: No gym. Kept below my calorie limit. 79 points.
MAY 28: No gym. Kept below my calorie limit. 78 points.
MAY 29: Biceps-shoulders plus 20 minutes of HIIT on the bike. Kept at calorie limit. 78 points.
MAY 30: Legs plus 20 minutes HIIT on the bike. Had a big-time cheat meal (though it was on my higher-calorie day). I'd say I still went over my calorie limit. 77 points.
MAY 31: 45 minutes on the fixed-handled elliptical. Kept below calorie limit. Finishing the month with 77 points.

Sat, April 28th, 2007, 11:17 AM	#42
jstout New Member jstout is offline Join Date: Apr 18th, 2007 Posts: 13 Sex: Male	GOAL: Cutting COMMENT: My first 100 Challenge. I'm looking to be down 25 pounds total by July 4. I've lost 15 so far, so that seems attainable. WORKOUT SCHEDULE Monday: Weight training: Biceps-shoulders. Tuesday: Weight training: Legs Wednesday: Elliptical crosstrainer (fixed handles), 60 minutes at 75-80 percent of MHR Thursday: Weight training: Chest-triceps. Friday: Elliptical crosstrainer (fixed handles), 60 minutes at 75-80 percent of MHR. Saturday: Weight training: Low-upper back, traps. Sunday: Elliptical crosstrainer (fixed handles), 60 minutes at 75-80 percent of MHR. MEAL SCHEDULE Five-six meals per day, one "refeed" day every four days. Three days at 70 percent of BMR (3,483 calories a day - 70 percent is 2,439 calories a day) and one day at 90 percent of BMR (3,135 calories that day). Been trying to do a 40-40-20 split with mixed results - some days seem to contain more carbs, some days seem to contain more protein. Been doing fairly well on keeping fats down. STARTING STATS WEIGHT: 317 pounds BODY FAT: 39.6% ARMS: CALVES: 19.25" CHEST: FOREARMS: 14" HIPS: 48.2" THIGHS: 27.5" WAIST: 53.3" END STATS WEIGHT: 305 BODY FAT: 31 percent (the huge drop can be explained by my changing the way I compute my bodyfat percentage - I wouldn't put any stock at all into such a large drop in bodyfat percentage). ARMS: CALVES: 19" CHEST: FOREARMS: 14 HIPS: 51" (changed hip measurement places as part of changing bodyfat percentage calculations) THIGHS: 27.5" WAIST: 51" DAILY LOG MAY 1: Weight training (biceps-shoulders - moved from Monday), then 15 minutes on a stationary bike. 2,986 calories (refeed day: 3,135 allowed), 40 percent protein, 33 percent carbs, 27 percent fat (fat a little high, but it was a refeed day), 100 points. MAY 2: Weight training (legs - moved from Tuesday), 5 minutes on stationary bike to warm up. 2,360 calories (2,439 allowed), 202 grams protein (35 percent), 293 grams carbs (49 percent), 42 grams fat (16 percent). 100 points. MAY 3: Weight training (chest-triceps), 5 minutes on stationary bike after. 2,728 calories (2,439 allowed. Boo!), 297 grams protein (43 percent), 308 grams protein (44 percent), 38 grams fat (17 percent). Even though I didn't eat a cheat meal, I'll be hard on myself and deduct a point for going over my allowed calories. 99 points. MAY 4: 60 minutes on fixed-handled elliptical. 1,000 estimated calories burned. 2,533 calories (2,439 allowed. I did it again.). A point off for going over my allowed calories again. 98 points. MAY 5: Weight training (lower and upper back, traps). 3,090 calories (3,135 allowed - refeed day), 313 grams protein (40 percent), 347 grams carbs (44 percent), 57 grams protein (16 percent). 98 points. MAY 6: Didn't go to the gym. 2,374 calories (2,439 allowed), 260 grams protein (45 percent), 236 grams carbs (39 percent), 44 grams fat (17 percent). 97 points MAY 7: Weight training (biceps-shoulders). Nutrition - 2,370 calories (limit of 2,439 calories), 295 grams of protein (50 percent), 215 grams carbs (37 percent) and 34 grams of fat (13 percent). 97 points. MAY 8: Weight training (legs). Nutrition - 3,127 calories (had an unscheduled cheat meal - what I'll do is call this my refeed day, which means I can take in 3,135 calories). 213 grams protein (27 percent - way too low), 368 grams carbs (46 percent), 90 grams fat (26 percent, way too high). Point off for unscheduled cheat meal. I suck at this 96 points. MAY 9: No gym. Helped around the house literally all day long. Weird day nutritionally but not too bad calorie-wise. Terrible day for protein intake. 2,324 calories (limit of 2,439 calories), 90 grams of protein (15 percent), 252 grams of carbs (42 percent), 110 grams of fat (42 percent). I lost a whopping 0.5 pounds last week. Probably no gym tomorrow either. These things occasionally happen. Let's deduct two points, one for no gym and one for screwing up my macros so bad. 94 points. MAY 10: No gym again (am helping the wife prepare for a yard sale - what a terrible time to try to do this challenge). Nutrition went OK: 2,137 calories (limit of 2,439), 195 grams protein (36 percent), 209 grams carbs (39 percent), 60 grams fat (25 percent). I'll just knock off one point today. 93 points. MAY 11: Guess what? No gym today either. Still more help with the yard sale. Nutrition went well: 2,197 calories (limit of 2,439), 278 grams protein (52 percent), 167 grams carbs (31 percent), 40 grams fat (17 percent). I'm hoping to get back into the gym on Saturday. 92 points. MAY 12: Back in the gym after 4,000 days off. Weight training, chest and triceps, followed by 11 minutes of HIIT stationary bike riding (11 minutes was all I can take). I'm adding HIIT cardio to the end of my weight training sessions now - need more cardio. Nutrition: 2,956 calories (limit of 3,135 - today was a refeed day), 287 grams protein (39 percent), 280 grams carbs (37 percent), 78 grams fat (34 percent). 92 points. MAY 13: I swear, swear, swear I did this update Sunday night, but for some reason it isn't here. I distinctly remember cutting and pasting the nutritional info. I don't know what happened. Anyway, did Saturday's usual lower and upper back weightlifting workout, then about 8-9 minutes of HIIT cardio on the stationary bike. Nutrition: 2,369 calories (limit of 2,439), 254 grams protein (43 percent), 237 grams carbs (41 percent), 42 grams fat (16 percent). Spare me mercy on the update, please. 92 points. MAY 14: Biceps-shoulders weight training, followed by 20 minutes of HIIT cardio on the fixed-handled elliptical. For some reason, the elliptical is tons easier to do HIIT cardio on than the stationary bike, so I think I'll try to do HIIT on the bike whenever possible. Low-intensity will still be on the elliptical. Nutrition: 2,275 calories (2,439 allowed), 240 grams protein (43 percent), 216 grams carbs (38 percent), 47 grams fat (19 percent). 92 points. MAY 15: Legs weight training, followed by 8 minutes of HIIT on the stationary bike, then mowing the yard for about an hour. Nutrition didn't go so hot, but I kept within my calorie limit: I got 2,336 calories (limit of 2,439), but only 132 grams of protein (23 percent), 296 grams of carbs (51 percent) and 67 grams of fat (26 percent). Definitely not enough protein at all. 92 points. MAY 16: 60 minutes worth of cardio on the fixed-handled elliptical. Shot my nutrition all to heck by getting the worst thing possible on the Sonic menu - it was great for all of 15 minutes - but I'm not gonna whip myself over it. No point. 3,390 calories on the day (refeed day - limit of 3,145), 229 grams of protein (28 percent), 307 grams of carbs (37 percent), an unbelieveable 130 grams of fat (35 percent). Oh my! This could've been a lot better, but I intend on reminding myself that it could've been a lot worse. That's a point off for going over my caloric limit, though. 91 points. MAY 17: And the heavy bleeding of points begins. Didn't go to the gym, didn't do this update until May 19. Kept my nutrition under 2,439 calories, though. 89 points. MAY 18: Goodbye more points. No gym, no update until May 19, didn't bother to keep track of my nutrition for the first time in a long time. Stupid stuff at home, but it's no excuse. That's three more points. 86 points. MAY 19: Watch the spiral continue. No gym, no keeping up with nutrition - I may be able to get back on track tomorrow. At least I updated today. That's two more points. 84 points. MAY 20: No gym. 1,984 calories (limit of 2,439 - today's on the low side, but with two days of not keeping up, I'll take it). 83 points. MAY 21: No gym. 2,066 calories (limit of 2,439). 82 points. MAY 22: Biceps-shoulders. Higher calories, but we'll call it my refeed day. Weight went down a pound and a half despite a week of pretty shoddy eating. 82 points. MAY 23: Legs. Went over my calorie limit, so that's a point. 81 points. MAY 24: 60 minutes of LISS cardio on the fixed-handled elliptical. Kept under my calorie limit. 81 points. MAY 25: Chest-triceps. Good workout. Above my calorie limit again (my nutrition's been an absolute joke lately -I'm wasting some sincerely good gym time 'cause I can't remove my head from my arse nutritionally). 80 points. MAY 26: Lower and upper back, then 20 minutes of HIIT on the bike. Kept at my calorie limit. 80 points. MAY 27: No gym. Kept below my calorie limit. 79 points. MAY 28: No gym. Kept below my calorie limit. 78 points. MAY 29: Biceps-shoulders plus 20 minutes of HIIT on the bike. Kept at calorie limit. 78 points. MAY 30: Legs plus 20 minutes HIIT on the bike. Had a big-time cheat meal (though it was on my higher-calorie day). I'd say I still went over my calorie limit. 77 points. MAY 31: 45 minutes on the fixed-handled elliptical. Kept below calorie limit. Finishing the month with 77 points. Last edited by jstout; Sat, June 2nd, 2007 at 12:31 AM..