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John Stone's September 2008 "100 Challenge" (Completed)

Discussion in '"100 Challenges"' started by John Stone, Aug 10, 2008.

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  1. John Stone

    John Stone Every day is Leg Day
    Staff Member Owner

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

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

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


    Questions belong in this thread.

    Until the challenge begins, please refrain from making any posts in this thread except your Official Entry post. Once the challenge starts, you may post all you like.

    This premise of this challenge is pretty simple: Each participant starts the month with 100 points. A point is deducted each time a workout is missed, a meal is missed, an unscheduled "cheat" meal or snack is consumed or a daily update to your official challenge post is missed. The goal, of course, is to finish the month with 100 points!

    Here are the rules:

    1) The challenge begins on September 1, 2008. You must have your starting post up by 7:00 AM (EDT) on September 1, 2008--NO EXCEPTIONS!
    2) It doesn't matter if you are cutting, bulking or maintaining. The common goal here is 100% consistency.
    3) Each person participating in the challenge should start a post in this thread by the cut-off time. Your Official Challenge post must be updated each and every day. The updates won't take long (examples below). If you miss an update, you must deduct a point. Please note that you should edit your existing Official Challenge post--don't start a new post every day.
    4) Miss a workout for any reason, deduct a point.
    5) Miss a meal for any reason, deduct a point.
    6) Eat an unscheduled "cheat" meal or snack, deduct a point.

    Feel free to post before/after pictures if you like (optional).

    Of course this challenge is based on the honor system. You can cheat, but that would be pointless.

    Here's an example Official Challenge post (feel free to copy and paste, substituting your own information):

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

    Sample Official "100 Challenge" post


    GOAL: Cutting


    COMMENT: I want to reduce my body fat to 8%.


    WORKOUT SCHEDULE
    Monday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
    Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM)
    Wednesday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
    Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM)
    Friday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: delts & traps (PM)
    Saturday Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: legs (PM)
    Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM)


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


    STARTING STATS
    WEIGHT: 200 pounds
    BODY FAT: 9.8%
    ARMS: 16.75"
    CALVES: 16.5"
    CHEST: 42.75"
    FOREARMS: 13.5"
    HIPS: 38.75"
    THIGHS: 24"
    WAIST: 32.5"


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


    DAILY LOG (Note: Each entry should be completed the day after, or at the end of the same day after all meals/workouts are completed. Please be sure to keep a running total of your points, as shown below.)

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

    SEP 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]

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

    SEP 4:

    SEP 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.....
     
  2. gregwool

    gregwool Active Member

    Joined:
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    Messages:
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    I'm in for month number 4. First Bulk Ever!

    GOAL: Bulking

    COMMENT: Keep BF% as close to X% (will update Sept. 1), while gaining ~1 lb. Muscle/week

    WORKOUT SCHEDULE (subject to change Sept. 1)
    Monday: Legs
    Tuesday: Back/Traps
    Wednesday: Chest
    Thursday: 20 Minutes HIIT
    Friday: Shoulders
    Saturday Arms
    Sunday: Rest


    MEAL SCHEDULE
    Six meals per day, one cheat meal per week. Start w/ 2900 Cals, re-evaluate after two weeks


    STARTING STATS
    WEIGHT: X Lbs.
    BODY FAT:
    ARMS:
    CALVES:
    CHEST:
    FOREARMS:
    HIPS:
    THIGHS:
    WAIST:


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

    Daily Log:

    September 1: - pts. ( Total Points)
    September 2:
    - pts. ( Total Points)
    September 3:
    - pts. ( Total Points)
    September 4:
    - pts. ( Total Points)
    September 5:
    - pts. ( Total Points)
    September 6:
    - pts. ( Total Points)
    September 7:
    - pts. ( Total Points)
    Week 1 Summary:
    Average Weight:

    September 8:
    - pts. ( Total Points)
    September 9:
    - pts. ( Total Points)
    September 10:
    - pts. ( Total Points)
    September 11:
    - pts. ( Total Points)
    September 12:
    - pts. ( Total Points)
    September 13:
    - pts. ( Total Points)
    September 14:
    - pts. ( Total Points)
    Week 2 Summary:
    Average Weight:

    September 15:
    - pts. ( Total Points)
    September 16:
    - pts. ( Total Points)
    September 17:
    - pts. ( Total Points)
    September 18:
    - pts. ( Total Points)
    September 19:
    - pts. ( Total Points)
    September 20:
    - pts. ( Total Points)
    September 21:
    - pts. ( Total Points)
    Week 3 Summary:
    Average Weight:

    September 22:
    - pts. ( Total Points)
    September 23:
    - pts. ( Total Points)
    September 24:
    - pts. ( Total Points)
    September 25:
    - pts. ( Total Points)
    September 26:
    - pts. ( Total Points)
    September 27:
    - pts. ( Total Points)
    September 28:
    - pts. ( Total Points)
    Week 4 Summary:
    Average Weight:

    September 29:
    - pts. ( Total Points)
    September 30:
    - pts. ( Total Points)
    Month Summary:
     
    #2 gregwool, Aug 10, 2008
    Last edited: Aug 10, 2008
  3. modmaven

    modmaven Well-Known Member

    Joined:
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    GOAL: My goals this month are to stay sober, eat clean, and work out regularly. Secondary goals are to drop 2 lbs. body fat per week and to be able to bench press 105 lbs by the end of the month (up from current 95 lbs).

    Work out schedule
    : Four day rotation of A (chest, shoulders triceps), B (back, biceps), C (cardio), D (legs) plus every Sunday a long walk. Workouts consist as much as possible of compounds.

    Meal Schedule: five meals per day; 3 days at up to 1800 calories consisting of roughly 145g protein, 50g fat, 100g carbs and 4th day upping carbs to about 200g which will bring calories to about 2200. Up to one cheat meal per week.

    M1 ~6:30
    M2 ~9:30
    M3 ~12:30
    M4 ~3:30
    M5 ~6:30

    Starting Stats:

    weight: 169 lbs (26.7%BF)
    lean mass: 124 lbs
    body fat: 45 lbs
    chest: 39"
    waist: 33"
    hips: 40"
    thighs: 23"

    Sept. 1: right on target, 100 - 0 = 100
    Sept. 2: good back/bicep workout; nutrition right on target. - 0 = 100
    Sept. 3: another great day; - 0 = 100
    Sept. 4: M6 not so good; - 1 = 99
    Sept. 5: not much of a work out; only 99 grams protein; low cal but not paying attention enough to meal frequency; - 2 = 97
    Sept. 6: stayed under calorie limit, mostly ate clean, but otherwise kind of lax -2 = 95
    Sept. 7: great workout and good meals; cheat meal (allowed) last night: - 0 = 95
    Sept. 8: great cardio, good first three meals bu then skipped meal 4 and ate too many carbs meal 5; - 1 = 94
    Sept. 9: weight is now 168 with 25.2% BF -- is that a three-pound BF loss???
    Sept. 10 great low carb day; skipped work out since I was feeling wiped out - 1 = 93
    Sept. 11 another great low carb day; fabulous upper body work out - 0 = 93
    Sept. 12: good low carb day but skipped my cardio; - 1 = 92
    Sept. 13: woke up weighing 165 at 25.2% BF -- that's a little over 5 lb bf loss this month! Carbed up and enjoyed scheduled cheat meal; did some furniture moving and assembly in lieu of regular workout; - 0 = 92
    Sept. 14-17: I haven't been keeping track here, though I have been posting on my fitness journal. Well I suppose I've DQ'd on this challenge, though things are definitely moving in the right direction.
     
    #3 modmaven, Aug 10, 2008
    Last edited: Sep 17, 2008
  4. donj02

    donj02 Well-Known Member

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    In for September 08

    Count me in.. I've started getting myself moving again and now it's time to cleanup the diet.

    GOAL: Cutting

    COMMENT: Lose ~2-3lbs per week for September, break 280lbs

    WORKOUT SCHEDULE (subject to change Sept. 1)
    May add in weights to this routine, but for now planning on keeping it cardio. One goal for the month of September is to walk 50 miles. Not a lot on average, but a lot more than I have been doing.

    Monday: Walk/Run
    Tuesday: Off
    Wednesday: Walk/Run
    Thursday: Walk/Run
    Friday: Walk/Run
    Saturday Walk/Run
    Sunday: Walk/Run


    MEAL SCHEDULE
    3 meals per day, with clean snacks such as almonds.

    STARTING STATS
    WEIGHT: 291.6 Lbs.


    END STATS
    WEIGHT:

    Daily Log:
    September 1: - 100pts. 291.6lbs. Today there is no work and no class so I went ahead and took advantage and went for a 2 mile walk. (http://www.gps-sport.net/trainings/walking_42648).

    September 2: - 100pts. 290.8lbs. Today is an off day for training because I work all day and go straight to class at 6:45pm and get home around 10pm. Plan on keeping eating in line though so I'm not deducting any points at this time.

    September 3: - 100pts 290.2lbs. Will be doing my walk at lunch today since I'm working from home and it's supposed to storm tonight. Will post update when complete. Walk completed, 2.5 miles. (http://www.gps-sport.net/trainings/walking_43185)

    September 4: - 100 pts. 288.8lbs. Weights it was today due to the rain. Did chest/triceps. Eating good, excess water weight from the weekend starting to trim off as the week progresses.

    September 5: - 100 pts. 287.6lbs. Today was a free day for the diet, but I managed to get out and walk 2.1miles in the dark this evening. (http://www.gps-sport.net/trainings/walking_43703)

    September 6: - 98 pts. 287.4lbs. Missed post for 9/6 so (-1), also had an unscheduled Chili's cheatmeal (-1). Did get my walk in though, slower than usual because went with wife/baby/dog 2.1 miles (http://www.gps-sport.net/trainings/walking_43887)

    September 7: - 98 pts. 289.6lbs. Can tell that I had a cheatmeal last night. Good today. Got 2.1 miles in (http://www.gps-sport.net/trainings/walking_44144) plus a bonus .5 miles walking around a new outdoor shopping mall near our house (http://www.gps-sport.net/trainings/walking_44131), Google maps shows it as a big dirt field but I swear it's a high end shopping area now :-).

    Week 1 Summary:
    Average Weight: 289.42lbs.

    September 8: - 97 pts. 290.2lbs. No cardio today, was going to go for lunch but got tied up for work. Have class late tonight. -1

    September 9: - pts.
    September 10: - pts.
    September 11: - pts.
    September 12: - pts.
    September 13: - pts.
    September 14: - pts.
    Week 2 Summary:
    Average Weight:

    September 15: - pts.
    September 16: - pts.
    September 17: - pts.
    September 18: - pts.
    September 19: - pts.
    September 20: - pts.
    September 21: - pts.
    Week 3 Summary:
    Average Weight:

    September 22: - pts. ( Total Points)
    September 23: - pts. ( Total Points)
    September 24: - pts. ( Total Points)
    September 25: - pts. ( Total Points)
    September 26: - pts. ( Total Points)
    September 27: - pts. ( Total Points)
    September 28: - pts. ( Total Points)
    Week 4 Summary:
    Average Weight:

    September 29: - pts. ( Total Points)
    September 30: - pts. ( Total Points)
    Month Summary:
     
    #4 donj02, Aug 11, 2008
    Last edited: Sep 8, 2008
  5. Darvonia

    Darvonia Active Member

    Joined:
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    Goal: Eat Clean; 3 cheats a week; exercise 4 days out of week – any kind.


    Point Total: 93

    Sept 1: Labor Day! I didn't get out of it completely...I definitely had to use a cheat snack this day. Other than that, I ate good. :)
    Sept 2: Okay, I need to hit the gym soon to make my 4 days, unless I walk outside. The weather is getting chiller, Fall is definitely in play and before long, I will not be able to get exercise outside. I ate good this day, I did use another cheat (that is 2; leaves me 1). I had chicken, veggies & a sweet potatoe. for dinner...yummy.
    Sept 3: I will be doing my workouts from Thurs - Sunday to reach my goal. Which works out good because I was so busy in the beginning of the week. I had a great lunch; very healthy. But used my last cheat for the week eating food that was quick from being busy. I will have to prepare for the weeks ahead for when that happens.
    Sept 4-8: I have done awful. No workouts last week; I need to plan around my busy schedule better. -4. I have definitely used at least 3 additional cheats, I'm struggling, I need to kick this into gear. -3. But I'm going to keep trying.
    Sept 9:
     
    #5 Darvonia, Aug 12, 2008
    Last edited: Sep 9, 2008
  6. Buttersweet

    Buttersweet Active Member

    Joined:
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    It's so early, but yes D, I'm in too:))
    goal:lose 2 kg
    comment: cheat meal once a week, 2-3 cheat snacks, swimming or running at least 3 times a week; once i get my x-ray and see what's causing sciatica, i'll probably start going to the gym and make my plan more specific

    SEP 1: no workout today, and a cheat meal, what a start:)
    100
    SEP 2: clean diet, swimming, one cheat snack
    100
    SEP 3: clean diet, swimming, second cheat snack
    100
    SEP 4: all by the book, but forgot to post
    99
    SEP 5: third cheat snack, went swimming
    99
    SEP 6 & 7: forgot to post, one cheat snack too many, went swimming at least and had healthy meals
    96
    SEP 8: oh what a perfect day:)
    96
    *will not post tomorrow and on 10th because I'll be on a trip
     
    #6 Buttersweet, Aug 12, 2008
    Last edited: Sep 8, 2008
  7. paulo_drummer

    paulo_drummer Active Member

    Joined:
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    Messages:
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    The Second Month!

    Here I am for my second month! :claphigh:

    GOAL: Cutting 6 pounds AND keep my personal best record from August. [94 points]

    WORKOUT SCHEDULE
    Monday: Weight training: Upper/lower body workout
    Tuesday: Off
    Wednesday: Upper/lower body workout
    Thursday: Elliptical 45 mins (LISS) or 20 mins HIIT
    Friday: Upper/lower body workout
    Saturday: Elliptical 45 mins (LISS) or 20 mins HIIT
    Sunday: Elliptical 45 mins (LISS) or 20 mins HIIT

    EXCEPTION
    Due the gym monthly free day, I'll change my routine as bellow, in the period from 9/14 to 9/20:
    Monday: Off
    Tuesday: Weight training: Upper/lower body workout
    Wednesday: Upper/lower body workout
    Thursday: Elliptical 45 mins (LISS) or 20 mins HIIT
    Friday: Upper/lower body workout
    Saturday: Elliptical 45 mins (LISS) or 20 mins HIIT
    Sunday: Elliptical 45 mins (LISS) or 20 mins HIIT

    UPPER/LOWER BODY TRAINING DETAILS

    Upper body workout
    DB Bench Press - 4 sets of 8 reps
    DB Shoulder Press - 4 sets of 8 reps
    DB Fly - 4 sets of 8 reps
    DB Bent-over Row - 4 sets of 8 reps
    Cable Front Pulldown - 4 sets of 8 reps
    Abs - 4 sets of 30 reps

    Lower body workout
    DB Squat - 4 sets of 8 reps
    DB Stiff Legged Deadlift - 4 sets of 8 reps
    Bulgarian Split Squats - 4 sets of reps
    Machine Leg Curls - 4 sets of 8 reps
    Machine Lower Back Push - 4 sets of 8 reps
    Standing Calf Raises - 4 sets of 20 reps
    Abs - 4 sets of 30 reps

    MEAL SCHEDULE
    Six meals per day, one cheat meal per week.
    Daily calories intake: 2.063kcal (F:20% C:40% P:40%)


    STARTING STATS
    WEIGHT: 188.3 pounds
    BODY FAT: 27.8%
    ARMS: 13"
    CALVES: 16.1"
    CHEST: 42.7"
    FOREARMS: 8.7"
    HIPS: 38.6"
    THIGHS: 21.9"
    WAIST: 40.2"


    END STATS
    WEIGHT:
    182.8 pounds
    BODY FAT: 26.3%
    ARMS: 13.4"
    CALVES: 16.1"
    CHEST: 40.9"
    FOREARMS: 9.3"
    HIPS: 38.2"
    THIGHS: 22.8"
    WAIST: 39.4"


    DAILY LOG

    SEP 1: Managed to eat the six scheduled meals through a really busy day. Upper body workout was brutal. I really love that dumbbells.
    -0 point= [100 points]

    SEP 2: No training today. Ate my six meals as scheduled.
    -0 point= [100 points]

    SEP 3: Six scheduled meals: CLEAR.
    Lower body workout: INSANE!
    -0 point= [100 points]

    SEP 4: I nearly missed M4 today, but somehow was able to manage the time gap and ended the day on plan. Did 45 minutes LISS on the elliptical.
    -0 point= [100 points]

    SEP 5: Great upper body workout today. Ate the five meals and my cheat meal. \o/
    -0 point= [100 points]

    SEP 6: 45 minutes LISS done and ate the six scheduled meals. Had a nice first week, but I'll need a lot of planning to avoid losing points next week. I'm gonna need to work a very long shift through the night, and I'm afraid I won't be able to workout the next day. We'll see it.
    -0 point= [100 points]

    SEP 7: Cardio and meals on plan. The next three days will be a real mess for me. Gonna work Monday through the day, Tuesday all night long, and Wednesday from 4PM untill God knows what time. And I'm clueless about how to eat in these days.
    -0 point= [100 points]

    SEP 8: Today I had an incredible crave for carbs around 2PM, but somehow maneged to wait untill M3 (brown rice and chicken breasts) at 3PM. Ate all the scheduled meals and had a nice lower body workout. Nightmare start tomorrow, when I'm gonna work that weird shift I wrote yesterday.
    -0 points= [100 points]

    SEP 9: Miracurously, I managed to eat my 8 meals (yes, you read right, eight!) through the night. No training day.
    -0 points= [100 points]

    SEP 10: Ate only 4 meals, because I did stay awake for only 11 hours today due to that crazy shift. But as I ate each 3 hours, no points will be deducted for that. On the other hand, I missed my upper body workout and for that...
    -1 point= [99 points]

    SEP 11: Today I did the upper body workout I missed yesterday. Yet under the effects of that goddamn shift, I missed M5.
    -1 point= [98 points]

    SEP 12: Had a wisdom tooth extracted today and skipped my workout because of the bleeding. Man, it looks like everything is happening in this week. However, I ate six meals.
    -1 point= [97 points]

    SEP 13: Did the workout I missed yesterday and ate by the menu, including the weekly cheat meal. \o/
    -0 point= [97 points]

    SEP 14: Cardio session and meals went fine. But I slept very poorly yesterday. Better fix this out tonight.
    -0 point= [97 points]

    SEP 15: No training day. Ate the scheduled six meals and slept good.
    -0 point= [97 points]

    SEP 16: Ate five of six scheduled meals, but needed to use this week's cheat meal to losing more points. More? Yes, more. Because I missed my upper body workout. :(
    -1 point= [96 points]

    SEP 17: Back on track, I ate the six scheduled meals and had a brutal upper body workout. Man, I was really missing the irons!
    -0 point= [96 points]

    SEP 18: Did 45 minutes elliptical cardio and ate the six scheduled meals.
    -0 point= [96 points]

    SEP 19: Did a great lower body workout today! Ate all meals as scheduled.
    -0 point= [96 points]

    SEP 20: Cardio session and six meals all by plan.
    -0 point= [96 points]

    SEP 21: Everything went fine today. Ate the six scheduled meals and did 45 minutes LISS elliptical cardio.
    -0 point= [96 points]

    SEP 22: Ate only five meals, but that's due to fewer hour awake. As I eat every three hours, I won't deduce a point for that. On the other hand, tomorrow I'll need to eat like 8 meals, 'cause I'm gonna hit the road very early. Upper body workout was fantastic!
    -0 point: [96 points]

    SEP 23: Today I woke up very early and had seven meals. It was no training day and I went to a trip. I managed to eat clean food all the day, but needed to use this week's cheat meal for dinner. And, I ate a no scheduled snack. Minus one point for that.
    -1 point= [95 points]

    SEP 24: Meals and workout went fine as planned. But I lost a point for eating a slice of cake in a birthday party.
    -1 point= [94 points]

    SEP 25: Meals ok, cardio ok. No time to make a decent update.
    -0 point= [94 points]

    SEP 26: Brutal upper body workout today. Ate all the six meals in the right time. It was a very good day!
    -0 point= [94 points]

    SEP 27: Did 45 minutes on the elliptical and ate six scheduled meals.
    -0 point= [94 points]

    SEP 28: Today I had my first experience with HIIT, best cardio session ever! Ate all the six scheduled meals in the right time.
    -0 point= [94 points]

    SEP 29: The lower body workout was, to say the least, brutal! Ate six scheduled meals.
    -0 point= [94 points]

    SEP 30: I finished this month's challenge with an amazing HIIT session. Ate six meals on time. Gonna write a review about this month and update my measures tomorrow.
    -0 point= [94 points]
     
    #7 paulo_drummer, Aug 18, 2008
    Last edited: Oct 1, 2008
  8. causticmuse

    causticmuse Well-Known Member

    Joined:
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    Messages:
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    I'm in for this round, too. It's been a while, but I want oodles of accountability for the next 3 months.

    GOAL: Cutting

    COMMENT: Working on a serious cut through my sister's birthday on November 21. September's goal is to drop 5 lbs of jiggle.

    WORKOUT SCHEDULE
    I'm following a 12-week program from M&F Hers with a focus on strength training through 9/22. The split is three days on, one day LISS cardio only with a HIIT day on the second day of training. Since each rotation takes 4 days, my schedule will be a bit different each week.

    Day 1: Chest/Shoulders/Triceps (60 min); LISS or other home cardio (30 min)
    Day 2: Back/Biceps/Abs (60 min); HIIT Run (20 min)
    Day 3: Lower Body (60 min); LISS Cardio or flexibility workout (30 min)
    Day 4: HIIT Run (20 min); LISS Cardio (40 min)

    On 9/22 through the end of the month, I switch to the Red Carpet Ready program:

    Mon/Wed/Fri: Strength training circuits (60 min) + 100 Push Ups program (10-15 min)
    Tue/Thu/Sat: HIIT (30 min) + MISS Cardio (20 min)
    Sun: Yoga (30-45 min)

    MEAL SCHEDULE
    6 meals per day, approximately 40-50% carb/30-40% protein/20-30% fat. 1300-1700 calories/day. Multivitamin, fish oil, and calcium daily. One full cheat meal per week plus one cheat item.

    STARTING STATS
    WEIGHT: 148.5 Lbs.
    BODY FAT: 23.4% (Omron)
    ARMS: 12.25" (Relaxed)
    CALVES: 15"
    CHEST: 34.75"
    FOREARMS: 9.5"
    HIPS: 39.75"
    THIGHS: 23.5"
    WAIST: 28.5"


    END STATS
    WEIGHT: 143.6 lbs
    BODY FAT: 21.8% (Omron)
    ARMS: 11 7/8" relaxed / 12.5" flexed
    CALVES: 14 7/8"
    CHEST: 35.75"
    FOREARMS: 9.5"
    HIPS: 38.75"
    THIGHS: 23.5"
    WAIST: 26.25"

    Daily Log:
    September 1: -0 pts. (100 Total Points) Chest/Shoulder/Tri and Hip Hop Abs Cardio; took starting measurements and stocked up on healthy eats from the grocery store. All meals on plan.

    September 2: -0 pts. (100 Total Points) 149.4 lbs - Back/Biceps/Ab workout and 20 minute HIIT run completed. Also did W1D1 100 Push Ups workout (max 54 reps). All meals on plan.

    September 3: -0 pts. (100 Total Points) 147.8 lbs - Lost a bit of water weight due to evening workout last night. Leg workout plus 30 minutes of recumbent bike while playing Dr. Mario on my Nintendo DS. All meals on plan.

    September 4: -0 pts. (100 Total Points) 146.4 lbs - Weight is down again. Biceps, delts, glutes, and hamstrings are all DOMS'ing noticeably from last 3 days of workouts. YF Cardio, 100 PU W1D2 workout (55 max), and HIIT run (6mph with inclines of 0%, 1%, and 2%) complete.

    September 5: -0 pts. (100 Total Points) 146.2 lbs - Chest/Shoulders/Triceps today plus Hip Hop Abs as my optional cardio. Homemade eats through meal 5, then had a chicken, beef, and veggie Thai dinner with 1.5 c. rice and one summer roll. As this was taken PWO, it fits within my nutrition plan. Upper body has recovered from the workouts of Tues-Thurs, but my calves are now feeling the incline runs from last night. Tomorrow's full day of volunteering at the Dave Ramsey Total Money Makeover Live event in Tampa is going to be painful! ;)

    September 6: -2 pts. (98 Total Points) I was volunteering all day at a Dave Ramsey Total Money Makeover event in Tampa, and missed my workout and my check-in here. Food was within plan specs.

    September 7: -0 pts. (98 Total Points) Made up Back/Biceps/Abs and did scheduled Leg workout. Did flexibility work while watching TV. Food was on plan.

    Week 1 Summary: Decent compliance on workouts and food.
    Week 1 Ending Weight: 147.8

    September 8: -0 pts. (98 Total Points) Food on plan. Ran HIIT intervals at 3.5-9 mph and followed up with lvl 8-10 steady-state on the elliptical.

    September 9: -1 pts. (97 Total Points) Meal 6 was off plan. Chest/Shoulders/Tris went well with some increases in weight and/or reps in most exercises. Also did 100 Pushups workout with a max of 55. Cardio was 30 minutes of Yourself Fitness and ginga practice.

    September 10: -0 pts. (97 Total Points) Ran six sets of intervals at 9 mph for 60 seconds and 3 mph recover for 90 seconds. Back/Biceps/Abs workout and 1 mile incline walk (3.5 mph/2.5% incline) were completed after work. All meals on plan.

    September 11: -1 pts. (96 Total Points) Wasn't able to get online Thursday night to check in due to Internet issues. :( Leg workout completed and all meals on plan.

    September 12: -1 pts. (95 Total Points) All meals on plan, but missed scheduled cardio workout. Will make it up Saturday.

    September 13: -0 pts. (95 Total Points) Chest/Shoulders/Tris completed at home and did three segments of 10-Minute Trainer (Cardio, legs, and flex) for cardio with my husband. Meals were on plan.

    September 14: -0 pts. (95 Total Points) Back/Biceps/Abs completed and bodyweight circuits used for HIIT. All meals on plan. Got 69 reps on my 100 Push Ups week 2 max test.

    Week 2 Summary: Got a bit sloppy with checking in, but will work on that. Also felt like I had some digestive issues having 2 servings of dairy per day, so I'm going to cut that down to 1 this coming week. Workouts went very well, and am increasing weights and speeds constantly.
    Week 2 Ending Weight: 148.2 lbs

    September 15: -0 pts. (95 Total Points) All meals were on plan though I did hit my quota for cottage cheese for at least another 6 months. After 3 weeks of eating the stuff without a problem, I got halfway through my Tupperware of CC and cocoa powder today and just couldn't swallow another bite. I'll have to find something else to fill in the M4 gap tomorrow. Legs, 100 PU W3D1, and Pink Dumbbells stairs challenge all completed as planned. Went up in weights again in most of my leg exercises, and finally broke 112.5 lbs in leg curls.

    September 16: -0 pts. (95 Total Points) Cut out dairy and wheat completely today and attempted to boost protein intake with a soy protein smoothie. Unfortunately, I couldn't drink more than half of it due to the cloying flavor. Blech. Back to the drawing board! I'll have to suck it up and order some Dymatize chocolate on Friday. All meals on plan (even the one at Outback Steakhouse to celebrate the release of our game, Star Wars: The Force Unleashed DS). Hit the gym after the late dinner and got in a HIIT run and some steady-state on the recumbent bike. Also walked 3/4 mile during lunch.

    September 17: -1 pts. (94 Total Points) Missed my check-in post because I was in Tampa at a Rays game. The edit dialog for super-long JSF posts like this simply will not load up correctly on my ancient Treo 650. Got in a 30 minute walk to and from Tropicana Field from my car, and completed my Chest/Shoulder/Tri workout at the gym before we left for Tampa. All meals on plan, including one cheat item (1/2 of my husband's fries at the game. I had a grilled chicken breast sandwich with bottled water.)

    September 18: -0 pts. (94 Total Points) All meals on plan. Back/Biceps/Abs plus 20 minutes of HIIT bike sprints (60 seconds at level 11, 90 seconds at level 8 for recovery x 6 sets) completed.

    September 19: -0 pts. (94 Total Points) Got my leg workout in this morning, walked during lunch, and hooked up the yoga after work. All meals were within spec. Have decided to change up my program starting Monday in order to compete in the 6-week Red Carpet Ready contest. I'll post the new workouts later.

    September 20: -1 pts. (93 Total Points) Missed posting my check-in because my Internet connection was still out! Grrr. Went to the gym and did planned cardio intervals and steady state. All meals on plan.

    September 21: -0 pts. (93 Total Points) All meals on plan despite a busy day of bulk food shopping and prep plus a Financial Peace U. class at 6 PM. No workout scheduled.

    Week 3 Summary: Cut out dairy and wheat for most of the wheat. This seemed to have some positive results as my weight dropped down to 146.0 and I seem to be less puffy all around. My arms and abs in particular are starting to lean out again. I'll be switching to a different program for the next 6 weeks, so things will look a bit different next week.
    Week End Weight: 146.0

    September 22: -0 pts. (93 Total Points) Started the new workout program today and burned 503 calories in 67 minutes. Also walked 3/4 mile and did a 100 Push Ups workout. All food on plan. Feeling leaner!

    September 23: -0 pts. (93 Total Points) New low weight for this month: 145.4 lbs. Stuck with my planned meals again and even made a new dish--mashed garlic cauliflower. Workout was a 30 minute HIIT run, 15 minute walk, and a 100 Push Ups max test (73 reps).

    September 24: -1 pts. (92 Total Points) Lost a point because I forgot to update, dang it! Weight was 144.8 lbs. Workouts (RCR B-1, 100 Push Ups, and a 30 minute incline walk) were all completed, and food was on plan.

    September 25: -0 pts. (92 Total Points) 144.2 lbs today. Nice to be clear of TOM at last. Water retention is so annoying when one is trying to gauge progress on a cut. Forza sword drills, 3/4 mile walk, and 30 minute HIIT run all completed. All meals on plan.

    September 26: -0 pts. (92 Total Points) 143.8 lbs. Still dropping down! All meals on plan, including lunch at Pei Wei. (I had the tofu/veggie stir-fry with brown rice and saved half for DH.) RCR workout A-1 and 100 PU workout W4D2 completed.

    September 27: -0 pts. (92 Total Points) 144.2 lbs. Up slightly from yesterday, but still on track to meet my goal for November. Ran HIIT intervals and hopped on the recumbent bike for some SS cardio afterwards. All meals on plan, including a modest cheat meal out with DH. (I had a seared Ahi tuna salad--no extra carbs.)

    September 28: -0 pts. (92 Total Points) 143.6 lbs. Down again! All meals were within my specs, including the potluck dinner at the final Financial Peace University class tonight. I stuck with the veggie-based salsas, hummus, raw veggie platter, fresh fruit, and some glazed roasted pecans. No dessert table for me! Workout was 50 total minutes of Yourself Fitness flexibility and 100 Push Ups W4D3 workout with a max of 61 on the final set.

    Week 4 Summary: This was a GREAT week. No missed or made up workouts at all, and food was seriously on point. Loving the change in routine, and kicking butt in my 100 Push Ups progress. I can't believe I'm actually going to finish this entire challenge month in just two more days. It will be the first time I haven't fallen off the posting wagon on one of these 100 challenges. :claphigh:


    September 29: -0 pts. (92 Total Points) 144.0 lbs today. I seem to be at a temporary impasse with scale weight, but it does tell me that I'm free from bloat and legitimately at 143-144 lbs now. :claphigh: All meals were on plan even though I do need to go shopping for food, and today's workouts were RCR B-1 and a max push up test. ONE more day to go!!

    September 30: -0 pts. (92 Total Points) O M G!!!! I finished one of these 100 challenges at last! WOOWOO! :jumping::jumping::jumping: I got in a 30 minute outdoor HIIT run and 20 minutes of YF cardio this morning and performed the W5D1 push up workout. All meals were on plan.

    Month Summary: KICK ASS. I met my goal of 5 lbs of fat loss, and I finished the challenge with an "A" (92 points). Now I just need to keep up the momentum and compliance in October and November. :)

    I'll take final measurements tomorrow.
     
    #8 causticmuse, Aug 20, 2008
    Last edited: Oct 1, 2008
  9. k3vb0

    k3vb0 Well-Known Member

    Joined:
    Jun 2, 2004
    Messages:
    3,547
    Likes Received:
    6
    GOAL: Rehab/Cut while maintaining or increasing lean mass. Drop 1% of bodyfat per week.

    COMMENT:I'm recovering from achilles surgery and a wrist injury, so my workouts will change as I am able to do more lower body/cardio.


    WORKOUT SCHEDULE
    Monday:10X10 Weights
    Tuesday: Cardio
    Wednesday: 10X10 Weights
    Thursday: Cardio
    Friday:10X10 Weights
    Saturday: Cardio
    Sunday: Off
    MEAL SCHEDULE
    Five to six meals per day, one cheat meal per week [not a cheat day]. Only full grain bread, and no pasta. To accomodate my work schedule, I may move exercises by a day when I travel.


    STARTING STATS
    WEIGHT: 205
    BODY FAT: ~19%
    ARMS:15"
    CALVES:14.5"
    CHEST:42"
    FOREARMS:
    HIPS:
    THIGHS:22"
    WAIST: 39


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


    DAILY LOG
    SEP 1: AM Cardio 45 minutes. Diet (P/C/F 171/191/57 1996 Kcal) [100 pts]
    SEP 2: Lower body workout. Diet( P/C/F 141/303/89 2525 Kcal) [100 pts]
    SEP 3: No workout due to MRI. Diet( P/C/F 148/263/76 2295 Kcal). Forgot to post (Dammit) -1 [99 pts]
    SEP 4: AM Cardio 45 minutes. Diet (Did not track, cheat day) [99 pts]
    SEP 5: No workout, extra cheat day. -2 pts. [97 pts]
    SEP 6: Injured wrist--cannot lift for several weeks....first Challenge I'm having to abandon.
     
    #9 k3vb0, Aug 20, 2008
    Last edited: Sep 8, 2008
  10. MrsGoldsen

    MrsGoldsen Active Member

    Joined:
    Aug 11, 2007
    Messages:
    54
    Likes Received:
    0
    MrsGoldsen is in

    I'm (almost) settled in the new house and it's time to get back into the routine.
     
  11. preese

    preese Active Member

    Joined:
    Mar 30, 2008
    Messages:
    4
    Likes Received:
    0
    Third month here at Stone's place

    GOAL: Burn as much fat as I can using the Warp Speed Fat Loss plan.

    COMMENT: Focus and stay outside of my comfort zone.

    WORKOUT SCHEDULE
    Monday: Weights
    Tuesday: Intervals
    Wednesday: Weights
    Thursday: Intervals
    Friday: Weights
    Saturday Intervals
    Sunday: Recovery

    MEAL SCHEDULE
    Six meals per day, NO G&T drinks on the weekend.

    STARTING STATS
    WEIGHT: 183.0 ibs
    BODY FAT: 13.18%
    NECK: 14.5"
    CHEST: 37.5"
    WAIST: 36"
    ARMS: 13.25"
    FOREARMS: 10.5"
    THIGHS: 23"
    CALVES: 14.25"


    END STATS
    WEIGHT: 182.4
    BODY FAT: 13.8%
    NECK:
    CHEST:
    WAIST:
    ARMS:
    FOREARMS:
    THIGHS:
    CALVES:



    DAILY LOG
    Sept 1: Went gonzo today, did the day 1 of WarpSpeedFatLoss (WSFL) workout and did a spin class, way too long in the gym, but don't feel too bad at the moment. Ate per the menu, 100pts.

    Sept 2: Did my interval work today, felt pretty sore from the squats of yesterday, will need to work with the roller to smooth out the rough edges. Ate per the menus, 100pts.

    Sept 3: Second weight day of WSFL, inclined bench, DB ROM, step ups, work! Felt good though and didn't fight with the squat soreness. Ate per the menus, 100pts.

    Sept 4: Did a good day of interval training on the stationary bike, taking the effort very seriously this month. Ate well, in fact, there is almost too much food, but I'm trusting the program, and it seems to be working, time will tell. 100pts.

    Sept 5: Third weights day on WSFL. Worked it hard. Ate per the menu, though it seems too much. 100pts.

    Sept 6: Interval day, so did my usual Y spin class. Ate per the menu. Weight was higher than I would have thought it should be. 100pts.

    Sept 7: Rest day, i did it well. Weight was a whole 3lbs less! Ate per the menu, no carbs. 100pts.

    Sept 8: Weights day, serious squats, good day, I'll be sore, I expect, gave blood later in the day too. Ate per the menu, 100pts.

    Sept 9: Interval day, felt good. Ate well, per the menu, keep thinking I'm getting too much food but am starved by the next meal time. 10pts.

    Sept 10: Had a good weights day in the morning, ate well for the first few meals, but then got sucked into an all afternoon meeting, I missed lunch and break, had protein bars instead. 100pts.

    Sept 11: Good interval day, ate well to the menu, 100pts.

    Sept 12: Major Deadlift day and Romaining DL too, whew, ate per the menu, 100pts.

    Sept 13: Interval day, did my Sat Spin class fill that requirement, ate to the menu, 100pts.

    Sept 14: Squat day, as I'll be traveling on Monday. Kept the intensity up, increased my weight from last time on several lifts. Ate to the menu, 100pts.

    Sept 15: Travel day and no workout, ate poorly, due to lack of planning on my part. -1pts, 99pts.

    Sept 16: Interval workout at the beach as the sun rose, how great was that?!? Ate close to my plan, fell off an had a bag of cashews while waiting for the flight home, -1pt, 98pts.

    Sept 17: Full on work out day, felt good, ate per menu, 98pts.

    Sept 18: Interval day, felt good, ate to the menu, 98pts.

    Sept 19: Had a good heavy deadlift workout in the morning. But then went out to eat with my stepdaughter and husband in SF. Too much of a good thing, -1pt, 97pts.

    Sept 20: Did my intervals at the hotel just fine, but went to the amazing Ferry Building Farmers Market and over ate there AGAIN, -1pts, 96pts.

    Sept 21: Off day for workouts, did some dips and pushups while excercising the dog, ate per the menu. 96pts.

    Sept 22: Good day of squats and HIT, ate well, per plan, 96pts.

    Sept 23: 35 minutes of cardio, ate well per plan, 96pts.

    Sept 24: Go weights day, ate per the menu plan, 96pts.

    Sept 25: Nice interval day, 5 squats, 5 pushup, repeat for a minute, skip for two minutes, repeat six times, then 20 min of stationary bike. Ate well, 96 pts.

    Sept 26: Good set of DLs and ROM DLs, last WSFL weights workout. Ate Well, per menu, 96pts.

    Sept 27: Good Y spin class and ate well, 96pts.

    Sept 28: Sunday, no workout, ate well, last day of WSFL. Ended up not losing any weight though I feel stronger. 96pts.

    Sept 29: Back to the normal workout routine, Y spin class, was great and super intense, ate well, 96pts.

    Sept 30: Great weight workout, felt good and strong, ate well, 96pts.


     
    #11 preese, Aug 26, 2008
    Last edited: Oct 1, 2008
  12. dino

    dino Active Member

    Joined:
    Oct 1, 2007
    Messages:
    153
    Likes Received:
    0
    Im in to win :lol:

    GOAL
    : Cutting


    COMMENT: I want to reduce my weight by .5kg a week. And stick on my diet, and lift 3 times a week :) Track every day on my journal here (link in sig) and on TheDailyPlate http://www.thedailyplate.com/users/profile/laurasaur/


    Starting Weight: 67.40kg / 148.59lb


    WORKOUT SCHEDULE
    Monday: Weights
    Tuesday: Day off or ride bike to work from second week on.
    Wednesday: Weights
    Thursday: Day off or ride bike to work from second week on.
    Friday:Weights
    Saturday:Day off or light weights one day a weekend
    Sunday: Day off


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


    STARTING STATS
    WEIGHT: 148.59lb
    BODY FAT: ?%
    ARMS: 12" (right)
    CALVES: 14.75" (right)
    CHEST: 34" (over nipples)
    CHEST: 36" (higher chest, where my muscles are)
    FOREARMS: 10" (right)
    HIPS: 35.5"
    THIGHS: 24" (right)
    WAIST: 27"
    ASS: 40.5 (the widest part of my body lol)


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


    DAILY LOG

    SEP 1: Good day. Read my journal for how I got around provided meals. Tracked all food, tracked exercise, did weights workout. [100]

    SEP 2: Bad bad bad bad bad bad bad day!! Naughty naughty naughty laura. Read journal post :( No actual points lost though as this part of it was all planned :)[100]

    SEP 3: Minus 2 points for eating and workout missed, once again, journal explains. -2 [98]

    SEP 4: Food good, journal good, workout good :) [98]

    SEP 5: Food goood. Journal good, day off. Win. [98]

    SEP 6: Food naughty for lunch cheat meal. No workout. Feeling gym withdrawls. [98]

    SEP 7: Gym good, food good, all round happy, weight 66.60kg JOURNAL [98]

    SEP 8: Gym good, food OK new journal entry [98]

    SEP 9: ya ya ya [98]

    SEP 10: Gym awesome food good good [98]

    SEP 11: Indian cheat meal (very restrained!! wasnt even hard!! would rather have been at home haha) no workout new journal entry [98]
     
    #12 dino, Aug 26, 2008
    Last edited: Sep 11, 2008
  13. faze1

    faze1 Active Member

    Joined:
    Jul 6, 2007
    Messages:
    3
    Likes Received:
    0
    lets give it a try!

    GOAL: Cutting


    COMMENT: I want to be under 90kg by September 24th


    WORKOUT SCHEDULE
    Monday: cardio 15mins (AM); Weight training: Back and biceps(PM)
    Tuesday: cardio 15mins (AM); weight training: Legs(PM)
    Wednesday: cardio 15mins (AM); Weight training: shoulders (PM)
    Thursday: cardio 15mins (AM); Abs workout(PM)
    Friday: cardio 15mins (AM); rest(PM)
    Saturday cardio 15mins (AM); rest(PM)
    Sunday: cardio 15mins (AM); weight training: chest and triceps (PM)


    MEAL SCHEDULE
    Six meals per day


    STARTING STATS
    WEIGHT: 95kg

    END STATS
    WEIGHT:
     
  14. guavo

    guavo Well-Known Member

    Joined:
    Oct 2, 2004
    Messages:
    4
    Likes Received:
    0
    Long time, no post.

    GOAL: Cutting


    COMMENT: Get well below 270 by September 30th


    WORKOUT SCHEDULE
    Monday: cardio 45mins (PM); Weight training: Chest(PM)
    Tuesday: cardio 45mins (PM); weight training: Back(PM)
    Wednesday: cardio 45mins (PM); Weight training: Arms (PM)
    Thursday: cardio 45mins (PM) (rest sept 4th) ; Shoulders(PM)
    Friday: cardio 45mins (Grouse Grind sept 5th :eek:) (AM); rest(PM)
    Saturday: rest (wedding sept 6th); cardio 45mins (PM);
    Sunday: cardio 45mins (PM); Weight training: Legs(PM)


    MEAL SCHEDULE
    Three meals per day


    STARTING STATS
    WEIGHT: 272lbs

    END STATS
    WEIGHT:
     
  15. dominozguy

    dominozguy Active Member

    Joined:
    Jul 24, 2008
    Messages:
    4
    Likes Received:
    0
    GOAL: Cutting. Get down to 175.x lb and 12.x % bf. That's about 10 pounds off and 3 % lower bf.


    COMMENT: I probably won't update until the end of the period since I keep track via a notebook.


    STARTING STATS
    WEIGHT: 185.5 Lbs.
    BODY FAT: 15.8 %
     
    #15 dominozguy, Aug 28, 2008
    Last edited: Aug 31, 2008
  16. KC

    KC Active Member

    Joined:
    May 23, 2007
    Messages:
    27
    Likes Received:
    0
    GOAL: Cutting. Get back to 108lbs or so.


    COMMENT: I'm excited for September and gettin back to the gym. This month will not be as jammed packed with social events as the past few have been...which will make reaching my goal much easier.


    WORKOUT SCHEDULE

    Monday: Cardio & strength
    Tuesday: Cardio & Yoga
    Wednesday: Cardio & Strength
    Thursday: Yoga
    Friday: Cardio
    Saturday Rest
    Sunday: Strength & Yoga

    MEAL SCHEDULE
    Eat Clean. Meals out are salads. Cut out alcohol as much as possible. Drink at least 2.5 litres of water a day.

    SEPT 1: Today was the holiday so I used it to get caught up and relax. However there was no bad meals today. -0 [100]

    SEPT 2:My cardio today was a ton of walking (planned) plus 20 min. of yoga. -0 [100]

    SEPT 3:Went to the gym, did chest and triceps with about 20 minutes cardio. Eating was good. -0 [100]

    SEPT 4:Tonight was a rest besides my 30 min. of yoga. Later in the month I'll be playing floor hockey again, so that will change a little. Right now I'm enjoying the time off. Meals were all as planned. - 0 [100]

    SEPT 5:Really good for a Friday. Got in some excersie and no problem keeping meals under control. - 0 [100]

    SEPT 6: Today was a VERY busy day, but also my cheat day. I had a Baby shower in the afternoon and a BBQ in the evening followed by a night out. I absolutely over ate, but I was really proud of my self control when it came to the little things. ie:bowls of chips & chocolate everywhere. - 0 [100]

    SEPT 7: I should have worked out today but I didn't. I got side tracked with house cleaning and cooking etc... - 1 [99]

    SEPT 8: My weight is pretty much back down to where it was pre-August, Its amazing how little time it takes when your focused. Today was Cardio and Yoga, (switched with Tuesday) a 5km run followed by 20 min. yoga session. Meals were as planned. -0[99]

    SEPT 9:Going to the gym on Wednesday and Thursday this week. So tonight I took off and only went for a long walk after dinner. Everything else was great - 0[99]

    SEPT 10: Another good day, I've been having 0 problems with keeping to my meals lately, it seems this week I haven't been craving anything bad! workout was great -0 [99]

    SEPT 11: Didn't make the gym tonight. I did do a leg workout at home plus I walked around getting errands done after work. It was just to nice out to be inside, when I know the snow is on its way - 1[98]

    SEPT 12: Today was a good day. After this weekend I really need to pick up my workouts though. I mean I've been doing it but not challenging myself as much as I usually do. - 1 [98]

    SEPT 13: Today was great. One of those endless energy kind of days. -0 [98]

    SEPT 14: Today was my cheat meal and a rest day - 0 [98]

    SEPT 15: Had some shots at the DRs. this morning so my arm was not feeling like lifting. I used this as an excuse to skip the gym completely -1 [97]

    SEPT21 - Had to take an unexpected couple of days of there, BUT I'm back. I will minus myslef a point for those days and pick up where I left off. Today was a rest day, very relaxing and good to re-energize myself for the week ahead. - 1[96]

    SEPT 22: I have to change my schedule a bit because I start playing Floor Hockey again this week. Today I went to the gym, worked out tris, shoulders, chest and did 20 min of cardio. - 0 [96]

    SEPT 23: First Floor hockey game in 6 weeks, made me feel WAY out of shape. Great cardio though -0 [96]

    SEPT 24: Went to the gym and did legs, bi's and back plus 30 minutes cardio. Ate as palnned - 0 [96]

    SEPT 25:Today was a rest day, but I had an event this evening that involved a free dinner, which wasn't on the light side. (Beef stroganoff) Plus I had a few drinks after. - 1[95]

    SEPT 26: Off work today to study for a work related course I'm taking. Even though I didn't officially make it to the gym, I got in some extra long walks as study breaks. Eating wasn't good though, ended up going out for dinner again (pizza) - 1 94

    SEPT:27: Today was a good day, and my official cheat day, which I didn't need because I cheated so much this week. - 0 [94]

    SEPT 28: No workout today (planned) but I'm happy because I came dangerously close to eating dinner out, but at the very last second decided to make something much better (and cheaper) at home. - 0[94]

    SEPT 29:Hit the gym this evening and did chest triceps and shoulders, plus 40 minutes of cardio. Had a very weird lack of appetite today so I ate a little less, but clean. - 0 [94]
     
    #16 KC, Aug 28, 2008
    Last edited: Sep 30, 2008
  17. slamsarn

    slamsarn Active Member

    Joined:
    Jul 27, 2007
    Messages:
    49
    Likes Received:
    0
    Goal:
    Bulk for a few months.

    Food:
    Six meals per day, one free day every weekend.

    Workout schedule:
    Monday: Weight training
    Tuesday: Rest
    Wednesday: Weight training
    Thursday: Rest
    Friday: Weight training
    Saturday: Rest
    Sunday: Rest

    Comment:
    Full body workouts using free weights; mostly compound exercises.


    Daily log:

    Sep 1
    : All meals good. Worked out for the first time since I hurt my back a few weeks ago. I did light front squats, bench presses and some military presses; I hope to up the weights pretty quickly as I go along, and also to add back exercises. I'm very much looking forward to the next workout on Wednesday as I've felt like a slob these last few weeks (I can't seem to keep my diet in check when I'm not working out!).
    -0 points [100 points]
     
    #17 slamsarn, Aug 29, 2008
    Last edited: Sep 1, 2008
  18. Lone Wolf

    Lone Wolf Active Member

    Joined:
    Aug 24, 2008
    Messages:
    70
    Likes Received:
    0
    GOAL: Maintain

    COMMENT: Eat right, Workout hard

    WORKOUT SCHEDULE
    Weight Lifting
    Day 1
    : Chest and Triceps
    Day 2: Back and Biceps
    Day 3: Delts and Traps
    Day 4: Legs and Abs

    Cardio
    Day 1: 30-40 mins running
    Day 2: 30-40 mins running
    Day 3: 30-40 mins swimming
    Day 4: 30-40 mins running
    Day 5: 30-40 mins running
    Day 6: 45-60 mins running
    Don't worry about the running, I have done much more in the past. Rule: I cannot do two Cardio workouts in the same day.

    MEAL SCHEDULE
    Three healthy meals per day, plus healthy snacks. I get one cheat night per week... will probably be used for alcohol instead of unhealthy food (I'm in college).


    STARTING STATS
    WEIGHT: 166-168 lbs

    END STATS
    WEIGHT:

    Daily Log:

    September 1: Didn't get enough sleep last night so no run in the morning. I ate healthy throughout the day and finished it off with a good 30 minute run. The GYM opens tomorrow and I get to lift for the first time in a week... not to mention school starts. I'm really excited. - 100 pts. ( Total Points)
    September 2:
    Packed lunch and snacks today before heading out to school. I ate healthy all day and put in a really great workout at the gym around 1. At 8 o' clock I went for a 43 minute run.- 100 pts. ( Total Points)
    September 3:
    Had to run to the grocery store before school to pick up lunch. I ended up eating alright and did a super hard workout but afterwards probably ate a little too much. I also had a very small piece of bread... some kind of sugary zuchini bread. For these reasons I deduct 1 point. I also ran 40 minutes. If I don't use my cheat n ight by Day 7 I will add the point back and consider this my cheat night.- 99 pts. ( Total Points)
    September 4:
    I ate healthy today and also ran for 44 minutes and swam for about 30. My upper body is really sore from lifting.-0 pts. ( 99 Total Points)
    September 5:
    Honestly, it's amazing that this is only minus one point. I drink September 4th after my log... unplanned. That was my cheat night.Then I drink again the next night... wtf. I had A LOT to drink. At least it was all free... that was the only positive part about it really. Huge hangover today... plus I need to get in a run or something. Arg. Other than that I ate healthy and worked out my legs.-1 pts. ( 98 Total Points)
    September 6:
    I ate healthy today and went for a 33 minute run. Stayed in tonight.-0 pts. ( 98 Total Points)
    September 7:
    I ran for 62 minutes and traveled 9 miles. Thought I'd be in worse shape than that but I guess the fitness has a hard time leaving. Didn't get my fourth workout in but that's okay because I'm sore as hell. -1 pts. (97 Total Points)
    Week 1 Summary: 3 weight room sessions, 252 minutes running

    September 8:
    Wow, I am hurting from yesterday's run. My lower back and one of my hips is really stressed out. I lifted triceps and chest today and ate healthy. Don't need to run today. - 0 pts. (97 Total Points)
    September 9:
    Pain still remains from yesterday. I got a workout in (bi's and back) and a little jog but I'm still pretty stressed. Didn't run today, which means if I want to avoid losing points I must run every other day this week... but only if I'm healed. Ate healthy. -0 pts. (97 Total Points)
    September 10:
    Went for a 48 minute run at a ridiculously slow pace. I also swam at the pool and ate healthy.-0 pts. ( 97 Total Points)
    September 11:
    I lifted legs and abs today and ran 43 minutes this morning. Ate healthy all day.Went to the bars but only had a few sips of a long island. I'm really proud about that... after buying the drink I gave it away because I realized it wasn't worth a cheat night. I won't have a cheat night this week seeing as I have to work this weekend and who wants to be at work hung over.-0 pts. (97 Total Points)
    September 12 through
    14th: Didn't work out or run any of these days. So that is minus 1 point for working out and minus 3 points for running. I ate okay the first two days but still had bad food so that's minus two points. Plus the Saturday night I went drinking, that's my cheat night.-6 pts. ( 91 Total Points)
    Week 2 Summary: 3 weight room sessions; 90 minutes running
    Average Weight:

    September 15:
    I worked out tri's and chest again. Tennis elbow is creeping in. Probably somethign to do with form... I will change things starting today. I was already pretty good with form but it can get better. Ate right. Got plenty of sleep.-0 pts. (91 Total Points)
    September 16:
    Really good workout. I'm probably eating more calories than I need but it's okay because it's all clean. Ran 30 minutes too. No points lost!-0 pts. (91 Total Points)
    September 17:
    Another good day. Ran 33 minutes and swam. W00T. Ate well. -0 pts. (91 Total Points)
    September 18:
    - Lifted legs pretty hard. Didn't run but ate healthy. -0 pts. (91 Total Points)
    September 19:
    Went for a 27 minute run but I'll count it because it was four miles. Ate healthy but indulged a little bit. I won't call it a cheat meal because everything was clean and I probably needed the calories. I'm thinking about counting calories and ratios next month.-0 pts. ( 91 Total Points)
    September 20:
    Cheat night... no alcohol though :). I ran 30 minutes earlier in the day-0 pts. (91 Total Points)
    September 21:
    Cheated with eating... just ate more than I should have plus a few snacks. No run but I did get a weight lifting workout in.- 2 pts. ( 89 Total Points)
    Week 3 Summary: 120 mins running, 4 weight lifting sessions, 1 pool session
    Average Weight:

    September 22:
    Lifted-- no run. Everything healthy.- 0 pts. (89 Total Points)
    September 23:
    Lifted-- short run (doesn't count). ate healthy. Must run every other day if I don't want to lose points... but I'm starting to lose motivation for running and gain it for lifting.-0 pts. ( 89 Total Points)
    September 24:
    Swam, no run. Ate healthy.-1 pts. (88 Total Points)
    September 25:
    Leg workout. Ate healthy but had a small slice of pizza at end of day. Played volleyball and ran a little bit, but not enough.-2 pts. (86 Total Points)
    September 26:
    Final workout of the week. A little running again - nothing to stop my point loss. I also had one small fry and a mini-sized kit kat bar. Why do people give me food?oh, that's right. Because I take it.-2 pts. (84 Total Points)
    September 27:
    Had a small burito from taco john and a few chips. Otherwise I ate healthy. No running again. We'll see.-2 pts. (82 Total Points)
    September 28:
    Everything good except no running once again. Two more days until the Oct. Challenge!-1 pts. (81 Total Points)
    Week 4 Summary:
    Average Weight:

    September 29:
    Ate healthy today and got a good workout in (chest, tris).-0 pts. (82 Total Points)
    September 30:
    - pts. ( Total Points)
    Month Summary:
     
    #18 Lone Wolf, Aug 31, 2008
    Last edited: Sep 30, 2008
  19. mike45

    mike45 Well-Known Member

    Joined:
    Oct 11, 2004
    Messages:
    120
    Likes Received:
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    GOAL: Clean Bulk

    COMMENT: I'm starting college and I want to stay motivated to eat healthy and work out.

    WORKOUT SCHEDULE

    My workout schedule is not completely set at the moment, as I only really know what days will be best for which workouts. I am doing a three day split of legs/lats , shoulders/tris/shoulders, back/bi. And there will be cardio and abs


    MEAL SCHEDULE
    Aim for 5 meals a day. I seem to be having less just out of convienence. Also, one allowed cheat meal per week.


    STARTING STATS
    WEIGHT: 165 lbs (approximately)

    END STATS
    WEIGHT:


    9/1/08 - Ate well, except for a slice of cinnamon bread and I guess I'll have to count that as a cheat (or else I'd only be cheating myself...ha...) So I ran a bit today and did a legs and lats workout, so that was good. Pretty tired as of now, but pretty glad with how my day went health wise. So now that my cheat meals used... I remain here with 100 points. [100 points]

    9/2/08 - Ate well, and got plenty of cardio. Lost no points, and I'm fairly tired. [100 points]

    9/3/08 - Ate well, got a workout. Smoked ciggarettes which is not something I should be doing, so I will deduct a point for that. [99 points]

    9/4/08 - Ate well, got a workout. Lost no points, and I'm pretty tired. I think I'm gonna work out chest and triceps tomorrow. [99 points]

    9/5/08 - Did a chest and triceps workout, with some cardio. However I ate and drank a lot, so I've gotta deduct two points. Gotta get back on track! [97 points]

    9/6/08 - Ate well, got a workout. Smoked ciggarettes again, and therefore I will deduct a point. [96 points]

    9/7/08 - Ate well, had a day of rest. Got a good amount of work done today, with a busy week ahead. [96 points]

    9/8/08 - Diet was a bit off, but I didn't binge or anything. Worked out biceps and back and some abs. I'll deduct a point for the diet portion. [95 points]

    9/9/08 - Ate well, got a good workout. That's about all for today, so I didn't lose any points which is good. [95 points]

    9/10/08 - Ate well, had a day of rest. Lost no points, staying on track. [95 points]

    9/11/08 - Ate well, got a good workout. Lost no points, which is good. I'm not sure if I should keep this classified as a clean bulk, as I don't seem to be gaining weight. We shall see. Either way, I've been staying on track. [95 points]

    9/12/08 - Ate well in the beginning of the day, and got a workout. However at night, I ate, drank, and smoked a lot. That's 2 points lost right there, (I'll count the eating as my cheat meal). Gotta make up for yesterday today! [93 points]

    9/13/08 - Ate a lot, drank a lot, smoked. Overall I just feel like it was a complete waste. I'm not excessively cheating again until I come back for my break, in 2 weeks. I'm working out hard and then just wasting it on the weekends. This wasn't worth it at all. Not only a waste of fitness but a waste of money. I'm deducting 3 points. [90 points]

    9/14/08 - I'm updating this now in the middle of 9/14/08. I'm deducting another 5 points for how bad I cheated today. Chips, whoppers (candy), burrito, pizza, fries. And this was right after I had the excessive cheating post this morning. Now I am official about no more excessive cheating. I will be healthy for the next two weeks, it is important to me. I wasn't even hungry for all that food, its just when I cheat, I often cheat big. But I will be working out hard this week, and eating well. Same thing with next week, then I get a week off of training. So now I'm motivated for my healthy eating, and I'm not going to excessively drink over the weekends either. Same thing with smoking - I am going to try to stay away from it. 9/15/08 (tomorrow), I'm looking forward to a good update. [85 points]

    9/15/08 - Got back on track. Ate well, had a good day of rest. Just gotta work on making sure to get those 8 hours of sleep. I got a busy day tomorrow, so I better get to bed. [85 points]

    9/16/08 - Staying on track. Ate well, had a good workout. Let's keep this up. [85 points]

    9/17/08 - I had a rest day today. Ate well, studying a bit and staying on track. Once again - let's keep this up. [85 points]

    9/18/08 - Ate well, had a good workout. Ever since 9/14 I've been doing great. Let's keep this up. [85 points]

    9/19/08 - Ate well, had a good workout. I'm still on track. Didn't binge or anything last night, which was good. Looking forward to working out this weekend and having a great week. [85 points]

    9/20/08 - Ate well, got a workout, but drank. So I'll subtract a point for that. At least I didn't binge. [84 points]

    9/21/08 - Got a workout, but my diet was a bit off. Not my usual excessive binging for cheats, which is good, but still not a clean day diet wise. I'm still glad I didn't binge, these next four days are sure to be spot on. [83 points]

    9/22/08 - Rest day, diet was slightly off though. I'll subtract a point. [82 points]
     
    #19 mike45, Aug 31, 2008
    Last edited: Sep 23, 2008
  20. mclovin

    mclovin Active Member

    Joined:
    Mar 31, 2008
    Messages:
    25
    Likes Received:
    0
    Hi All, this is my first challenge and i am hoping to kick start my life style/body change.

    GOAL: Eat Well/Workout

    COMMENT: I will update my schedule and post in the next couple of days, i just wanted to get my entry in!!

    WORKOUT SCHEDULE (subject to change Sept. 1)
    Monday: Legs
    Tuesday: Back/Traps
    Wednesday: Chest
    Thursday: 20 Minutes HIIT
    Friday: Shoulders
    Saturday Arms
    Sunday: Rest


    MEAL SCHEDULE
    Six meals per day, one cheat meal per week. Start w/ 2900 Cals, re-evaluate after two weeks


    STARTING STATS
    WEIGHT: X Lbs.
    BODY FAT:
    ARMS:
    CALVES:
    CHEST:
    FOREARMS:
    HIPS:
    THIGHS:
    WAIST:


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

    Daily Log:

    September 1: - pts. ( Total Points)
    September 2:
    - pts. ( Total Points)
    September 3:
    - pts. ( Total Points)
    September 4:
    - pts. ( Total Points)
    September 5:
    - pts. ( Total Points)
    September 6:
    - pts. ( Total Points)
    September 7:
    - pts. ( Total Points)
    Week 1 Summary:
    Average Weight:

    September 8:
    - pts. ( Total Points)
    September 9:
    - pts. ( Total Points)
    September 10:
    - pts. ( Total Points)
    September 11:
    - pts. ( Total Points)
    September 12:
    - pts. ( Total Points)
    September 13:
    - pts. ( Total Points)
    September 14:
    - pts. ( Total Points)
    Week 2 Summary:
    Average Weight:

    September 15:
    - pts. ( Total Points)
    September 16:
    - pts. ( Total Points)
    September 17:
    - pts. ( Total Points)
    September 18:
    - pts. ( Total Points)
    September 19:
    - pts. ( Total Points)
    September 20:
    - pts. ( Total Points)
    September 21:
    - pts. ( Total Points)
    Week 3 Summary:
    Average Weight:

    September 22:
    - pts. ( Total Points)
    September 23:
    - pts. ( Total Points)
    September 24:
    - pts. ( Total Points)
    September 25:
    - pts. ( Total Points)
    September 26:
    - pts. ( Total Points)
    September 27:
    - pts. ( Total Points)
    September 28:
    - pts. ( Total Points)
    Week 4 Summary:
    Average Weight:

    September 29:
    - pts. ( Total Points)
    September 30:
    - pts. ( Total Points)
    Month Summary:
     
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