John Stone's January 2010 "100 Challenge" (Completed)

[John Stone]

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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):

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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.....

[Foley]

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

[Boot]

Totally in!

[placeholder post]

[joe6pk]

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)

[Mirvio]

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. 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.

[Chopaholic]

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

[Mahke]

In!

[jgilbz]

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!

[sbidgo]

In, lets make it happen!

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)

[_Marcus]

LAST 100 CALLENGE:
Oktober, ended with 69 points
November, ended with 83 points

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
-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
-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]

[b2hhall01]

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.

[jfdi]

Oh yes, very much in.

[wiser1]

I'm in
lets do it

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 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]

[PDCA]

I am in.

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.
-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!
-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.
-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!
-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!
-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!!
-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. 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. 186 pounds today!! I have lost 11 pounds for the month and reached my goal!! 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.
-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!
-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 31ONE

[Exsanguinator]

GOALS: Cutting

1. 2% body fat loss from 22% to 20%
2. Weights 3x's a week
3. Cardio 3x's a week.
4. >85 points

PREVIOUS CHALLENGES:
August 2009 [76 points]
September 2009 [72 points]
October 2009 [69 points]
November 2009 [86 points]
December 2009

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]

[Sharv]

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
- 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 . 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.

[drew.m79]

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.

[boardy]

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)

[DavGarcia]

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.

[gregt]

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"



DAILY LOG

RUNNING TOTAL: 100