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

Discussion in '"100 Challenges"' started by John Stone, Dec 15, 2009.

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  1. haleygirl82

    haleygirl82 Active Member

    Joined:
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    Messages:
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    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-
     
    #21 haleygirl82, Dec 27, 2009
    Last edited: Jan 16, 2010
  2. Turpin

    Turpin Active Member

    Joined:
    Apr 18, 2007
    Messages:
    1
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    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.
     
    #22 Turpin, Dec 28, 2009
    Last edited: Feb 1, 2010
  3. causticmuse

    causticmuse Well-Known Member

    Joined:
    Nov 12, 2004
    Messages:
    797
    Likes Received:
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    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:
     
    #23 causticmuse, Dec 28, 2009
    Last edited: Jan 12, 2010
  4. Franktheboss

    Franktheboss Active Member

    Joined:
    Dec 28, 2009
    Messages:
    1
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    2010

    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]
     
    #24 Franktheboss, Dec 28, 2009
    Last edited: Jan 1, 2010
  5. Sharv

    Sharv Active Member

    Joined:
    Apr 29, 2008
    Messages:
    399
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    0
    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.
     
    #25 Sharv, Dec 29, 2009
    Last edited: Jan 31, 2010
  6. Davidus

    Davidus Active Member

    Joined:
    Dec 25, 2009
    Messages:
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    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
     
  7. Martini Saint

    Martini Saint Active Member

    Joined:
    Nov 7, 2009
    Messages:
    5
    Likes Received:
    0
    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)
     
    #27 Martini Saint, Dec 29, 2009
    Last edited: Jan 5, 2010
  8. eccent

    eccent Active Member

    Joined:
    Apr 9, 2007
    Messages:
    222
    Likes Received:
    0
    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.
     
    #28 eccent, Dec 30, 2009
    Last edited: Jan 31, 2010
  9. Mike A

    Mike A Active Member

    Joined:
    Dec 14, 2009
    Messages:
    6
    Likes Received:
    0
    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:
     
    #29 Mike A, Dec 30, 2009
    Last edited: Jan 8, 2010
  10. BabyShaq

    BabyShaq Active Member

    Joined:
    Jul 28, 2006
    Messages:
    5
    Likes Received:
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  11. Philemone

    Philemone Active Member

    Joined:
    Jan 10, 2007
    Messages:
    1
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    My first go 'round....

    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]
     
    #31 Philemone, Dec 30, 2009
    Last edited: Jan 6, 2010
  12. drew.m79

    drew.m79 Active Member

    Joined:
    Dec 28, 2009
    Messages:
    1
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    0
    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.
     
    #32 drew.m79, Dec 30, 2009
    Last edited: Jan 11, 2010
  13. boardy

    boardy Active Member

    Joined:
    May 26, 2008
    Messages:
    29
    Likes Received:
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    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)
     
    #33 boardy, Dec 31, 2009
    Last edited: Jan 31, 2010
  14. DavGarcia

    DavGarcia Active Member

    Joined:
    Jul 25, 2009
    Messages:
    8
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    0
    In

    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.
     
    #34 DavGarcia, Dec 31, 2009
    Last edited: Jan 31, 2010
  15. gregt

    gregt Active Member

    Joined:
    Nov 13, 2009
    Messages:
    20
    Likes Received:
    0
    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"

    [​IMG]

    DAILY LOG

    RUNNING TOTAL: 100
     
    #35 gregt, Dec 31, 2009
    Last edited: Jan 1, 2010
  16. Necross

    Necross Active Member

    Joined:
    Jun 8, 2006
    Messages:
    658
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    0
    2010 Cut

    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]
     
    #36 Necross, Jan 1, 2010
    Last edited: Jan 7, 2010
  17. floky

    floky Active Member

    Joined:
    Jun 6, 2006
    Messages:
    11
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    Floky's official January 2010 challenge

    ====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:
     
    #37 floky, Jan 1, 2010
    Last edited: Jan 1, 2010
  18. John Stone

    John Stone Every day is Leg Day
    Staff Member Owner

    Joined:
    Jan 20, 2004
    Messages:
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    -------------------------------------------------------------------------------------------------------------

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

    -------------------------------------------------------------------------------------------------------------
     
  19. dejavued

    dejavued Senior Member

    Joined:
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    Messages:
    11,324
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    a few of ya are doing great!!! keep working hard.... the months almost over!

    what happened to everyone else?? :confused:
     
  20. joe6pk

    joe6pk Active Member

    Joined:
    Dec 15, 2008
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    thanks deja:bb::eat:
     
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