Challenge: Unwrap your abs for Christmas

[MrKleen73]

First I will start off by saying my human side came out this weekend. I did ok on my diet and everything else went as planned EXCEPT for the weekend challenge. I did not do a single push up, my elbows are really feeling the stress (tendonitis) right now so I simply opted out of the pushups. Unfortunately my resolve to do the rest was somewhat stifled. So I did not complete them. I did some of them but not completing is not completing. To make up for it and probably a little healthier aproach (jopint and tendon wise) to incorporatng the challenge is I am going to do it throughout the week. Should be more manageable. I will knock out 100 of some body weight exercise and 100 crunches every day this week and 200 of each Saturday and Sunday.

MOnday Mountain Climbers (both legs is 1 rep) & crunches
Tuesday - Hindu Squats & crunches
Wednesday - Push Ups & crunches
Thursday - Jumping Jacks & crunches
Friday - Squat Thrusts or (sprawls) & crunches
Saturday and Sunday all exercises 200 + crunches 200 per day.


12Week you could add a bodyweight workout like this to your regimen once a week for an extra boost and If you throw this down as a circiut at 100-200 reps a piece sets of 25 only resting as long as you have to with a set of 25 crunches between every set, or something you could really burn some fat build some strength and get a lot of areas that just weight lifting can not hit as well. Would be a great addition for anyone wanting to step up thier game.

Is anyone in?

[i_m2much4u]

Way to keep at it!! It's always hard not to gain over the holidays, much less maintain. I am very happy to say I also practiced quite a bit of self-restraint over the holidays. I've only lost about a lb or two over the last 2 weeks. HOWEVER.... I am seeing some serious changes in my muscle definition!! WHOO HOO!! My shoulders, chest, and arms are starting to really come through. Not to mention my legs are cutting up nicely. I haven't done measurements lately. Guess I should. I have been hitting the gym pretty hard. In fact, I've managed to draw the attention of a large (6'4, 301 lbs) trainer at the gym that is a seasoned bodybuilding competitor. He's been offering me lots of advice and suggestions. He's even ran me through a few workouts. Not to mention- he cooked for me once and brought it to me. lol... What I mean by all this is that the more I get focused, the more people around me seem to notice and the more help I seem to get!!! I am grateful for every last bit I get too!!!! I need to hit the cardio a little harder and get my diet on track (I don't eat enough!!). Changed up my routine at the gym too. Took a few days off to let my body rest. However, I start back today and plan on going even harder than before!!!

Side note- I wanted to give a little nod to Mr Kleen (Chris). I have personally known him for over 20 yrs!!! He's an amazing guy and an incredible friend. I wouldn't even be on this site if it weren't for him telling me to. He means well in all that he does and is really trying to push everybody to be their personal best! I'm eternally grateful for all the motivation/ encouragement he gives me! I love you, Chris!! You Rock!!

[atray87]

Without being all mush mush I really want to thank all of yall for doing this with me and keeping me accountable

When I am able to walk around the beach in a bikini next summer I will remember that this challenge helped me get there

[12weekhardbody]

Originally Posted by MrKleen73

First I will start off by saying my human side came out this weekend. I did ok on my diet and everything else went as planned EXCEPT for the weekend challenge. I did not do a single push up, my elbows are really feeling the stress (tendonitis) right now so I simply opted out of the pushups. Unfortunately my resolve to do the rest was somewhat stifled. So I did not complete them. I did some of them but not completing is not completing. To make up for it and probably a little healthier aproach (jopint and tendon wise) to incorporatng the challenge is I am going to do it throughout the week. Should be more manageable. I will knock out 100 of some body weight exercise and 100 crunches every day this week and 200 of each Saturday and Sunday.

MOnday Mountain Climbers (both legs is 1 rep) & crunches
Tuesday - Hindu Squats & crunches
Wednesday - Push Ups & crunches
Thursday - Jumping Jacks & crunches
Friday - Squat Thrusts or (sprawls) & crunches
Saturday and Sunday all exercises 200 + crunches 200 per day.


12Week you could add a bodyweight workout like this to your regimen once a week for an extra boost and If you throw this down as a circiut at 100-200 reps a piece sets of 25 only resting as long as you have to with a set of 25 crunches between every set, or something you could really burn some fat build some strength and get a lot of areas that just weight lifting can not hit as well. Would be a great addition for anyone wanting to step up thier game.

Is anyone in?

I am going to switch the hindu squats and the jumping jacks. I tried the hindu squats and I suck at them. They actually hurt my knees (I'm sure my form is not so good). Every since I gave birth the second time jumping jacks make me pee (I know you ALL are jealous, right?) . I'll do sumo squats and something else cardioish (any suggestions that WON'T make me possibly pee?)

[MrKleen73]

OK, Sorry, it was there, had to be said.

I think jumping rope would be even better but requires more coordination and practice. However that may pose the same problem. How about replacing the jumping jacks with body weight Good Mornings, will really help your lower back too! Oh yeah and you said you want to keep your back side for your man, spread your legs out into a little wider than shoulder width apart when doing them it will really work the glutes as well. It is a win win situation, hitting everything from the back of your head to your heels in one movement isn't too bad. You could even throw in a rotation to each side at the top of the movement if you want to add some waist toning into the movement.

Originally Posted by 12weekhardbody

I am going to switch the hindu squats and the jumping jacks. I tried the hindu squats and I suck at them. They actually hurt my knees (I'm sure my form is not so good). Every since I gave birth the second time jumping jacks make me pee (I know you ALL are jealous, right?) . I'll do sumo squats and something else cardioish (any suggestions that WON'T make me possibly pee?)

[MrKleen73]

Well I would like to thank you for starting this so we could all support each other.

Originally Posted by atray87

Without being all mush mush I really want to thank all of yall for doing this with me and keeping me accountable

When I am able to walk around the beach in a bikini next summer I will remember that this challenge helped me get there

[MrKleen73]

HEY WHERE IS EVERYBODY???????? What happened to my peeps? Am I all alone in this now? Just how is co-dependance supposed to work without the Co- ? I need some people back on here with me!!!!!!!

Okay, done whining FOR THE MOMENT. I hope everyone has just had a busy few days, and we are not just kind of falling off here. I am going to go through some of the older posts and contact some people who have just dropped off and ask them to come back. Lets go one step above the rest and re-recruit the fall outs! Never Give Up, Never Surrender! HaHa you gotta love all the 90's movies motto's. I think that one is from "Iron Eagles" Lou Gossitt Jr Baby! What ever happened to him anyway he was cool as a cucumber, well a refridgerated one anyway.

As an update for my challenge so far I am have hit my 100 for each of the daily exercises and 300 crunches so far this week. I have been eating good all week, had a planned cheat meal with some friends at Hooters last night. I am really feeling it this morning. WHEW My body doesn't know what to do with all that fat from the Hot Wings. I did only eat 7 or 8 of them and filled up on celery. Normally I would order 20 wings and demolish them so I am actually proud that I controlled myself during the cheat meal.

My weight as of yesterday was 197, I started taking an Nitrous Oxide and Creatine supplement when I got back from being sick, so my weight loss seems to be stalling. However I see more definition and my waist came down over an inch over the past 2 weeks (2 belt holes 1.5 comfortably). All of the extra crunches from these little challenges have REALLY helped sinch in my waistline. Unfortunately... well kind of the shrinkage of the waste line is making the thin layer of fat around my waist appear thicker under the skin just at the bottom of my waist line from loose skin. (It is just like a rubber band in that department. When stretched out it looks thinner but when the tension is released the band thickens with no increase in overall mass... same physics, but this seems to frustate or upset dieters who only see the short term increase in the thickness of the adipose tissue as a result of their waste line shrinking. Do not let this be a detourrant for you.) So I think by another 2 weeks out that will thin out again, the skin will shrink more, and I should have a pretty noticeable difference as far as my abs go. I already know I am not going to be exactly where I want by Christmas but I am definitely going to be better than when I started.

[GivemeSIX]

I'm still looking at your progress KLEEN!, really going to kick my cut into high gear starting this week. I'll be posting pictures tonight for y'all. my last picture post was from the end of october. I didn't want to post anything for a month.

unfortunatly I have actually put on 10 pounds like.. eating healthy, but eating like crazy!! So now its a race against time.

don't feel abandoned Kleen and keep up the hardwork. you guys are doing great!

[dawnr1101]

I'm still here everyone. I was just hidden for a second but I was found...haha! I hope that everyone os doing great and ready to kick it up a notch before the challenge is over. It will be here before we know it!

[atray87]

I am still here!!!!!!!!!!!!!!!!!!!! I have kicked arse this week! My clothes are not fitting but in a good way! Im feeling kind of sexy with this weight falling off.. 7lbs down because of this challenge!!

Monday 4 miles.. high intensity run
Tues: back/biceps 15 min HIT
Wed: bootcamp
Today: I will do chest/triceps then 20 min HIT and maybe hip hop dance

[bodybytwa]

So I'm one of the chosen that Chris went looking for. I've been reading what's going on here, but I've been hit by a terrible cold for a week now. I worked out at the gym Monday afternoon and it took until today to be able to walk down the stairs without whining. My body needs to heal the illness before it can concentrate on muscles. (That's my take on it.) I haven't been so much as tired as simply fatigued - no energy at all. I had my 5yo daughter watch a movie Tuesday afternoon in my bedroom so I could take a nap! I just want to sleep. I'm going to try an easy cardio on the eliptical tomorrow - that's my plan at least. I just want to stop blowing my nose and be able to breathe normal again! I'm almost wondering if it is an allergy to a new yoga mat I brought into the house when I brought home the Wii Fit last Thursday (gotta love those T-day sales at 5:30am!) It's in the trash now - the mat - so I don't know if it was it or not. I was training my friend Tuesday with her 3 cats in the basment and I couldn't stop sneezing!

I've been eating mostly clean, but crave comfort foods. I think the CLA I take is helping me keep extra weight gain at bay.

So Monday is the pick-back-up-where-I-left-off day. I want to revamp my workouts and try new exercises so I can teach them to my clients. Plus I have a goal for my 41st b-day on Feb 1 so I have to start training for that.

I'm watching it snow right now and really just want to curl up and sleep. But it's house cleaning and laundry day. Ugh. I'm going to toss in some yoga stretches too.

Take care everyone! Monica

[MrKleen73]

Hey very cool we have the same birthday. I really want to be nice and lean for my birthday. I think I may even try to get some professional pics done for the wife as a gift for Valentines day if I am all ripped up by then. Ladies would that be considered a good gift or tacky? Maybe as long as I dont give it to her in front of Mom I should be okay right?

Yeah I searched you out, had to do it we missed ya you know. So you are sick, I am sorry to hear that. Get all the sleep you can and do what your body needs to do to rest. Listening to the body is important and is really an advanced training technique. (Not applied the same way but still.) I know it is frustrating to be ill but you can make it through. We are here for you.

I am happy to hear you are getting a renewed vigor for the workout having not been able to do one. That part is always nice and if you aren't out too long it will be a great recovery period. Just think of the recovery your CNS is getting right now. CNS isn't responsible for fighting germs so it is just resting. Your workouts will be great and you will further away from entering overtraining than you were before you got sick. So there is a positive there.

Well hope you feel better soon.

Originally Posted by bodybytwa

So I'm one of the chosen that Chris went looking for. I've been reading what's going on here, but I've been hit by a terrible cold for a week now. I worked out at the gym Monday afternoon and it took until today to be able to walk down the stairs without whining. My body needs to heal the illness before it can concentrate on muscles. (That's my take on it.) I haven't been so much as tired as simply fatigued - no energy at all. I had my 5yo daughter watch a movie Tuesday afternoon in my bedroom so I could take a nap! I just want to sleep. I'm going to try an easy cardio on the eliptical tomorrow - that's my plan at least. I just want to stop blowing my nose and be able to breathe normal again! I'm almost wondering if it is an allergy to a new yoga mat I brought into the house when I brought home the Wii Fit last Thursday (gotta love those T-day sales at 5:30am!) It's in the trash now - the mat - so I don't know if it was it or not. I was training my friend Tuesday with her 3 cats in the basment and I couldn't stop sneezing!

I've been eating mostly clean, but crave comfort foods. I think the CLA I take is helping me keep extra weight gain at bay.

So Monday is the pick-back-up-where-I-left-off day. I want to revamp my workouts and try new exercises so I can teach them to my clients. Plus I have a goal for my 41st b-day on Feb 1 so I have to start training for that.

I'm watching it snow right now and really just want to curl up and sleep. But it's house cleaning and laundry day. Ugh. I'm going to toss in some yoga stretches too.

Take care everyone! Monica

[MrKleen73]

Wha WAT!!!! That is what I am talking about Atrey, bringing down the weight, feeling sexy ( which you are ), clothes not fitting, all awesome and positive things!!!! I bet you have gained some muscle as well. Which means you have probably lost more than 7 lbs of fat. YOU GO GIRL!!!!!!!!!!

Originally Posted by atray87

I am still here!!!!!!!!!!!!!!!!!!!! I have kicked arse this week! My clothes are not fitting but in a good way! Im feeling kind of sexy with this weight falling off.. 7lbs down because of this challenge!!

Monday 4 miles.. high intensity run
Tues: back/biceps 15 min HIT
Wed: bootcamp
Today: I will do chest/triceps then 20 min HIT and maybe hip hop dance

[dawnr1101]

Hey Chris, I was going to get pictures done for muy husband for our anniversary...it will be 10 years next year in November so I really need to bork ot all off by then. I don't see anything wrong with pictures, it would be nice if hubby did that for me.

Maybe we can do a gotta look good for my pictures challenge once this one is over

[MrKleen73]

Dawn, that sounds good to me. Next November Might be a little long for me to hold my dedication down. LOL

[dawnr1101]

Originally Posted by MrKleen73

Dawn, that sounds good to me. Next November Might be a little long for me to hold my dedication down. LOL

Well, I understand that...maybe you can just push me until November! I have a lot more work to do also...oh well, that's my goal. It will be 10 years and I really want to get back to the real me. It would be a great present for both me and hubby!

[MrKleen73]

I think I may be able to harass you a little! Sure no problem at all I can definitely do that. Would give me pleasure to know I was helping you towards a goal of meaning.

Originally Posted by dawnr1101

Well, I understand that...maybe you can just push me until November! I have a lot more work to do also...oh well, that's my goal. It will be 10 years and I really want to get back to the real me. It would be a great present for both me and hubby!

[MrKleen73]

Did my jumping jacks and crunches today. Decided to just push through the entire 100 in one shot wow do jumping jacks start to become a challenge on the ankle and calf area if not used to them.

Is anyone else still doing these?

[rosesred98]

Since my last post i've had a minor surgery performed on my arm. I was told my tendons had caused my bones to separate. So they did a minor surgery where they put a screw in my arm to help my bones fuse back together. Tomorrow i should be getting my cast for my arm and the 4 week countdown begins, until i have it taken off!! although I'm still experiencing some pain i haven't let that get me down. Along with my medicine I'm taking calcium and a supplement pill, and I've been eating good, i was told my body requires more food to get better. I want to heal and get healthy fast so that i can continue with my workouts and play some more roller derby!!! Overall I'm doing good, staying positive and trying take it easy as everyone says i should. But its hard when you are a very active person and are used to always doing things because your full of energy.
As far as working out, Two days ago i went with a friend to the gym to do legs. Since i was given the ok to do lower body only, i did a slow and safe workout, I'm planing on going back Saturday to do legs again.
In my spare time I've been studying for my ACE, thanks for the website!!!!
NO TV for me!!!
Keep up the good work, and than you Mr. Kleen for checking up on me i really appreciate it

[MrKleen73]

Hey Roses, thanks for the update. I am sorry to hear you had to have surgery. I have to recommend a supplement to you and anyone dealing with bone or joint issues. Get some Cissus Quadrilangus, you can buy it in bulk powder form, (taste like wheat grass :/ ) or as in pill form. I believe USP Labs has a very good pill form called SuperCissus they sell it on here. It is often prescribed after surgerys where bones have been cut into or broken. Funny how they don't recommend that for a broken arm but do for major reconstructive bone surgery. It has also been proven to be even more effective than glucosomine and MSM for your joints. Has an anabolic effect, is an analgesic, and anti-inflamitory (way better for you than NSAIDs), and also helps with weight loss! This should be one of your staples and is one of my most highly recomended supplements. It has so many benefits it is ridiculous.

Awesome that you were able to make it back into the gym. Happy to hear it. Good luck, and keep us updated on your progress and recovery.

Originally Posted by rosesred98

Along with my medicine I'm taking calcium and a supplement pill, and I've been eating good, i was told my body requires more food to get better.

As far as working out, Two days ago i went with a friend to the gym to do legs. Since i was given the ok to do lower body only, i did a slow and safe workout, I'm planing on going back Saturday to do legs again.
In my spare time I've been studying for my ACE, thanks for the website!!!!
NO TV for me!!!
Keep up the good work, and than you Mr. Kleen for checking up on me i really appreciate it

[atray87]

Hey guys!!!!! I think pictures would be a great gift to someone or even yourself .. when I reach operation bikini body.. my dad has a photo studio and I plan on taking some pics for myself

Well we are here to the dreaded weekend.. I ended up not working out thurs but I ate really well so today I went and did legs this morning and I am going to run 3 miles tonight.. tomorrow my goal is running the 6 mile trail by my house I plan on running far out so I have no choice but to run back hahahahaha Then sunday will just be chest and triceps

Picture Day.. I am kind of wanting just to do one more set of pictures only just to keep us motivated to work harder to see a difference in our bodies.. how does that sound, I am thinking around Dec 22-Dec 24?

I hope everyone has a great weekend.. stay clean

[MrKleen73]

Absolutely NOT!!! No I am just kidding. It will be like that big present already under the tree. Your looking at it, feeling how heavy it is, shaking it around a little, wondering and anticipating finally openeing it on Christmas and seeing what is really inside! I LIKE IT!

With that being said I am gonna keep myself at a 2 week interval. Perhaps indefinitely. I have noticed it really helps me know where I am at and will keep me in a reality check if I start to slip. I think it may also be that smaller changes are more noticeable on me right now the leaner I get that I am finding it beneficial. I think if I keep it up I am very likely to maintain my transformation.

Go Atrey Go TWO-A-DAYS BABY!!!!!!!!!!!! GRRRRRRRRRRRRR!!!!!!!!!!!!! Your an animal! I love it!

Originally Posted by atray87

Hey guys!!!!! I think pictures would be a great gift to someone or even yourself .. when I reach operation bikini body.. my dad has a photo studio and I plan on taking some pics for myself

Well we are here to the dreaded weekend.. I ended up not working out thurs but I ate really well so today I went and did legs this morning and I am going to run 3 miles tonight.. tomorrow my goal is running the 6 mile trail by my house I plan on running far out so I have no choice but to run back hahahahaha Then sunday will just be chest and triceps

Picture Day.. I am kind of wanting just to do one more set of pictures only just to keep us motivated to work harder to see a difference in our bodies.. how does that sound, I am thinking around Dec 22-Dec 24?

I hope everyone has a great weekend.. stay clean

[competesomeday]

I am still here too. Haven't been posting because I have been trying to get more sleep at night. I think I am down about 7 since I joined the challenge. Sittin' at 234 and my goal is to be 233 by 1/1/09.

Diet has been very clean this week. Some would call it downright weird or boring. I've been doing things like mixing 1 cup of lean ground beef and black beans and a little taco sauce and eating that for breakfast and maybe lunch. I've also mixed egg whites, brown rice and turkey smoked sausage together for breakfast in a bowl. Eating plenty of chicken and tuna too!

I've hit the weights 2x this week so far. Each time I do a circuit of chest/back or bis/tris/legs/shoulders. That is really a cardio workout in itself since my heart rate is racing before I make it to the end.

As far as cardio, I've only done the bare minimum this week. I've done two days of 30 minutes. Having soreness in my knee so I have been doing less running and more walking and elliptical.

Goal is to get up in the morning and work through another circuit and try to get 30 minutes of cardio in too!

This challenge has really made a difference! I don't miss candies or desserts. Now that all of my meals are clean (no processed, no sugar, no taste), I don't even pay much attention to the number of calories I eat because trust me, I'm not going to sit and eat 1,000 calories worth of chicken in a day!

Have a good weekend!

P.S. I did the 100 hindu squats and crunches on Tuesday and that is as far as I made it.

[Jaded611]

Yes! I made it back to the forum people! You have no idea how much I've missed you guys but you're always with me in spirit )

So, since the end of November I've been working a second job right after my primary day job (and on the weekends). I normally don't get home until 1 or 2 am, and I'm up early after a few hours sleep to do it all over again! So the gym...well, what's that? lol I haven't seen the inside of my gym in a couple of weeks. BUT I committed to this challenge and damn it, I'm going to finish it! About 3 to 4 days a week I do 4 circuits of bodyweight exercises to keep me in it. I aim for 4-5 clean meals a day and, honey, it's showing! lol I honestly don't remember what I started this challenge at (218? 217?) but right now I'm at 211!!! WOOHOO! Yes...please...hold your applause...thank you lol. So that race to 199? Well, it's on Atray! lol

I've caught up with all the posts and I'm proud of each and every one of you. This challenge is our own and what we decide to do with it is ultimately our choice. You guys are kicking butt and in turn inspire ME. I can't log on from work (evil filters) but I do read up on you guys daily.

Hey, Mr. Kleen...you scared me man...coming after me all Freddy Kruger like! But you made me smile and that counts for a lot. 12weekhardbody...your approach was more subtle but equally effective lol. So thanks you guys for never giving up on me...I'm still here!

[MrKleen73]

That is hilarious!!!!! Did I come to you in a dream/nightmare? I am going to have to go look at my note to you. I am an aggressive guy by nature I guess. Most bears are, I just happen to be a teddy bear.

Now I just have to say it NUH-UH!!!!! You are like Freddy Krueger because you are slashing weight like crazed madman!

You are an example to all of us who make excuses why we can't do something you are making it happen inspite of major hurdles in your path. YOU KEEP KICKING ARSE!!!!!!!!!!!! or I will put my green and red sweater and ugly hat and pay you another visit!

Have a great Week everyone.

[dawnr1101]

Originally Posted by MrKleen73

That is hilarious!!!!! Did I come to you in a dream/nightmare? I am going to have to go look at my note to you. I am an aggressive guy by nature I guess. Most bears are, I just happen to be a teddy bear.

Now I just have to say it NUH-UH!!!!! You are like Freddy Krueger because you are slashing weight like crazed madman!

You are an example to all of us who make excuses why we can't do something you are making it happen inspite of major hurdles in your path. YOU KEEP KICKING ARSE!!!!!!!!!!!! or I will put my green and red sweater and ugly hat and pay you another visit!

Have a great Week everyone.

LMAO...now that would be a sight to see...lol

[dawnr1101]

This week is not starting out the right way...I forgot to bring my apple with me to eat with breakfast. I was going to get one when I stopped to get gas on the way to work but forgot.

The cafeteria at work started with new vendors today and they old cafeteria never had apples...this one did. My luck was that they could only take cash and all I had was a credit card.

The song by suicidal tendicies was running through my head.

All I wanted was a pepsi...just 1 pepsi...and they wouldn't give it to me...just 1 pepsi...

Now put apple in the place of pepsi abd that will explain my morning.

By the grace of god (or my co-worker Grace) I was able to get the apple because she is soooo super caring for me and why should't she be? I'm so lovable that and the fact that I was gonna cry without my apple!

So, how is your day going?

[atray87]

I just want to say I LOVE YALL!!!!!!!!!!!!!! Seriously can we just keep talking to each other in this forum after the challenge is over pretty please.. I really enjoy the company

Well I was not able to get back to the gym friday night.. my legs screamed nooooooo.. more like hell noooooooooooo but on sat I was able to run 5 miles yay me.. I got it done in 1 hr

This week.. I am commiting myself to morning workouts only.. I think that will keep me on point with fat loss I am still at 210( I am in this race Jaded)... and the craving for sweets is gone.. completely.. even on thanksgiving I just ate a small slice of pumpkin cake.. this is huge change.. I use to each a haggen daas bar dipped in chocolate(800 cals) every sat when I went to costco..... I have came a long way!

So this week plans
Monday Morn: I ran 4 miles in 45 min
Tues Morn: Legs then 15 min stair climber
Wed: my only night workout.. bootcamp
Thurs: chest/triceps then 20 min HIT
Friday: back/biceps then 20 min HIT
Sat: 5 or 6 mile run
Sunday: rest

[MrKleen73]

You see the start of your day as being negative, I see it as a positive that you should pat your own back for. You see the initial stress caused by not having the apple. What you aren't looking at is even through your frustration you did not look for an unhealthy option but instead chose tostick to your guns or do without. That is a personal victory if you ask me. I would say you started you week with the blessing of having an oppurtunity to test your resolve to stick with this. Looky there when you stuck through all of that you got what you wanted in the end. Just like you will with this and the Anniversary photo challenge. I say pat yourself on the back cuz YOU started the week out great! Regardless of how it started itself out you turned it into a positive.

Originally Posted by dawnr1101

This week is not starting out the right way...I forgot to bring my apple with me to eat with breakfast. I was going to get one when I stopped to get gas on the way to work but forgot.

The cafeteria at work started with new vendors today and they old cafeteria never had apples...this one did. My luck was that they could only take cash and all I had was a credit card.

The song by suicidal tendicies was running through my head.

All I wanted was a pepsi...just 1 pepsi...and they wouldn't give it to me...just 1 pepsi...

Now put apple in the place of pepsi abd that will explain my morning.

By the grace of god (or my co-worker Grace) I was able to get the apple because she is soooo super caring for me and why should't she be? I'm so lovable that and the fact that I was gonna cry without my apple!

So, how is your day going?

[MrKleen73]

I took another video of myself flexing for comparison and put it out on my profile. I can see some changes that I wasn't execting to after being laid off for two weeks and on maintenance calories. So I am pretty pleased we will see how things go. If you check it out please let me know if you see any differences from the first one I took.

I also took a few progress shots this weekend but haven't put them up yet, I will probably tonight.

On another note, I got my diet and workout program from Derek at Scivation and it looks pretty darn good. A lot like something I have written, but a few new things I haven't tried on the diet side of it. So I am going to follow these to the letter pretty much. I will summarize the eating plan and workout here just so you have an idea. I also recommend anyone who wants a free personal training program and diet to go and check it out. He does this for a lot of competetive bodybuilders on the site. go to www.scivation.com and click on the Team Scivation link, it will get you started.

Okay so the diet is a lower carb / higher healthy fat diet. He doesn't count the carbs in legumes towards the daily allowance which is cool it allows a little more carbs but basically what he is counting is fat and protien. Seems like a 50/50 split calorically. Split about 200 calories worth of fruit and veggies across the meals and about 50 grams of complex carbs following workout and or HIIT. He has it at a 2000 calorie a day setting but with the additional carbs in the fruit and post workout meal I would say it comes out to about 2400 calories a day. It is very close to what I was doing before, a little less carbs, and the addition of grapefruit and blueberries as preferred fruits.

Workout is still a 3 day a week full body workout, he has me on low reps, 2 sets per exercise 2 exercises per bodypart, ALL COMPOUND MOVEMENTS!!!! YEAH BABY!!!!!

One thing I do like is this is supposed to be a contest prep diet and there are still once a week cheat meal. Yes! I know 12Week, I know...... Those darn cheat meals be popping up everywhere. Well this diet is going to take more discipline because my other diet was basically not a diet but me eating clean and making sure I get my protien, which is really how I should eat all the time once I get to my goal.

Well I hope everyone is doing well and enjoying this ride as much as I am.

Atrey.... absolutely we can keep talking on here. Do you see wordy I am?!?!?!?!?!?!?!?! Do you honestly think you are gonna shut me up by ending the challenge. HAHAHAHAHAHA!!!!!!!!!! (Head up in the air roaring in laughter!)