My 1st Fit Challenge ...
 

... as I call it.

Hi everyone here on Fitday, Im Rokku

Actually Im on the start line of my challenge, but hopefully you will not ban me for posting this thread. I just really do need put somewhere a track of my road from sligthly fat to athletic and healthy.

I tried few times to get to shape but always without specific plan - this time a want to do this properly.

So the plan is like this:

1. I want to have public journal to keep me motivated to exercise (that is this thread) and later to eat more properly
2. This challenge will start at 01.Dec.2011 and end at 31.May.2012 - 6 MONTHS CHALLENGE ( so I will be good to go on the beach in summer:D)
3. My goal is to exercise every single day starting by just 10-15min and to lose some of my belly which is bigger and bigger every week lately :)
4. Im going to mix up exercises so I dont get bored and Im choosing only those which I have fun doing: soccer, swimming, crossfit, dancing and ... capoeira basics at home (cant wait to start this one)
5. Before start & after the end Im going to do at the local dietician a body composition analysis. It is a complex examination including metabolism speed, fat%, BMI, hydration level etc. Hope it will give great answers about change in my organism after the challenge.
6. During this challenge I will be measuring weekly only my waist - cause this is my goal.
7. First month I want to start slowly - not to overtrain myself - after that I will add some time to exercises and somewhere in that time start to add some healthy diet habits.

8. What I am afraid of the most?
That I wont have enough motivation to exercise at home alone - I cant afford going to the gym everyday (Im going 1/week for soccer and 1/week for swimming) and I dont have training partner. But I hope its gonna be fine.

I think this post is already too long so lets end it
Please wish me luck as Im wishing it to you with your goals.

http://imageupload.org/thumb/thumb_139888.jpg

PS. Hope its gonna be a Success Story :D

Welcome to FitDay. As long as you don't do anything stupid, like try to spam our board then there would be no reason to ban you. Good luck on your journey.

Hello 1fitchallenge, so let me get this straight. You've posted your success story BEFORE you've actually done anything? Hmm.

By the way, your copy/paste post is very interesting.

I know its not exactly what it should be write in this topic, but i couldnt find more accurate place for my post(s). But ofcourse if there is, I dont have anything against moving my thread to somewhere else...

Maybe at the newcomers section? Afterall - that is what I am here

Hi Rokku,
Welcome.

I think the exercise folder is an excellent place to post this challenge. You may even want to invite others to join you. I bet you will be a couple of takers.

BTW a body needs its rest too. It is during the rest phase that your muscles are acually building. It can also help with the motivation. As in; I will get through this workout on Sunday, because I know I can rest on Monday.

See ya over in "exercise"!

Hi RunbikeSKi,

thanks for comment, I must say that I like the idea of Exercise folder. I already wrote to 01gt4.6 (as he is an moderator) to move this thread.
Now Im just waiting for his action.

See you there :D

Hi 1st Fit Challenge,

This board is very motivating for me - I work through a workout and as I'm wanting to do a little less I face the fact I'll have to report in. I love being able to share joys of getting a little faster, stronger, thinner (soon, not this week!).

I look forward to your being able to post a great triumph on the sucess stories page.

You seem only focussed on exercise, remember, you can't outexercise your diet, your belly is made in the kitchen, not the gym!

Abby

Hi Abby,
I know Im skipping nutrition for now, but that's the best I can do at the start line.
I tried eat properly few months ago, but it was very unpleasant expierence for me to track all these calories (just take to much time for me) and I let go.

This time I decide that first of all Im going to burn the fat, and then slowly bit by bit add some good nutrition habits.
That's because I know exercising is much more fun to me than keep watching over my food AND also my goal is to get into good shape like I was long time ago (I hope that loosing belly will come along eventually)
And I believe that having fun is the essential for me to persist in that yourney :D

But like I said - after about 2-4 weeks Im planning to gradually add some good eating habits like: one portion of candys in 2-7 days, drinkig 1 bottle of water extra each day, eating more veggies and fruits, eating lean meat 1-5 peaces/week, etc.

But for now Im focus on training
Thanks for comment Abby :D

Rokku

COUNTDOWN FOR 1ST FIT CHALLENGE OF ROKKU: 2 DAYS LEFT
START AT 01.DECEMBER.2011 :eek:

Sounds like a plan, and you know yourself, you know what will work, and what will discourage you! Working out can become its own reward!

Abby

There is a plan - very specific, we will see what future me will think about it :D

I think that if I survive december=christmas with that routine, I will be well on my way :D
I tried stay with training or/and nutrition routines few times in the past - the longest was something about 6months of weight training. But eventually I always stoped them, mostly because my motivation burned out.

That's why this time Im trying to do only exercise I will enjoy (as much as you can enjoy working out alone) and also this time I signed in to fitday - to be able to share with my fears and successes and keep my motivation going...

hope it will work :D

1/6 month rules:
 

All right. Lets get this party started for real :eek:

These are specific rules for 1st month of my 1stFitChallenge:

1. work out every single day! - most important
2. if I dont have time/energy/etc for #1 - than at least make stretching or walk or do any activity at all
3. work out only for 5'+Warm Up- first two weeks and 10'+WU for next three weeks
4. report every training at fitday and make weekly summaries
5. measure waist weekly
6. dont expect any results whatsoever - just enjoy

Just do it :cool:

1/6 month (december):1/4 thu = capoeira at home: 5'+WU - avg HR-120bpm (too short for me but thats the plan for now)
2/4 fri = capoeira at home: 6'+WU - avg HR-138bpm (this time was faster and more sweaty)
3/4 sat = capoeira at home: 5'+WU - avg HR-131bpm (im a bit sick, hope its gone be ok with my health )
4/4 sun = walk outside: 10' - (unfortunately flu got me, so I only made a short walk. No exercise for me right now ;/)

:mad: First week started great but then sickness came and ruined the beginning of my challenge. But dont worry, I WILL BE BACK
1/7 mon = meditating at home: 5' (still sick = cant work out : ( )
2/7 tue = meditating at home: 5' (still sick = cant work out : ( )
3/7 wed = meditating at home: 10' (still sick = cant work out : ( )
4/7 thu = meditating at home: 5' (still sick = cant work out : ( maybe at sunday some workout )
5/7 fri = none ;/ - I am bad
6/7 sat = capoeira at home: 5'+WU - avg HR-118bpm (still bit sick but cant do nothing anymore)
7/7 sun = capoeira at home: 5'+WU - avg HR-128bpm (yes!!!)

:confused: Week two was a lesson of patience. Mind was screaming to do something, but body refuse to move at all. Thankly Im almost over and ready to roll
1/7 mon = capoeira at home: 6.5'+WU - avg HR-140bpm (it was pretty intensive - nice!))
2/7 tue = soccer at the gym: 50' - (lots of exercise and calories burned!))
3/7 wed = capoeira at home: 5'+WU - avg HR-143bpm )pretty nice - starting to love cooling stretching after workout)
4/7 thu = crossfit at home in 5': I've done:2,33 rounds - avg HR-113bpm(crossfit(bit different =pull upsx8->crunchesx8->push upsx8)
5/7 fri = capoeira at home: 5'+WU - avg HR-140bpm (high intensity - it helped me with stress that day)
6/7 sat = capoeira at home: 6'+WU - avg HR-132bpm (it was busy day - but I manage anyway)
7/7 sun = swimming: 25'+WU - CB=225cal (back in the water)

:D Finally great full 7-day week with everyday workouts. I think I will try do 10mins now in this 4th week- will see what happens.
Plus its christmas week so I hope I will not over-eat and I will keep my training routine.
1/7 mon = capoeira at home: 10'+WU - avg HR-143bpm (it was hard to me these 10mins, must do it easy at first week)
2/7 tue = soccer at the gym: 55' - (awesome workout))
3/7 wed = crossfit at home: in 5' I've done:4,33 rounds -(crossfit =push upsx4->sit upsx4->pull upsx4)
4/7 thu = capoeira at home: 10'+WU - avg HR-144bpm (i am afraid to get bored when I will do it longer than 10mins)
5/7 fri = capoeira at home: 10'+WU - avg HR-142bpm (I feel crisis is coming - maybe tommorow will take some day off to rest and recover both in body and mind)
6/7 sat = meditating: 12' (im sick ;< no more these amounts of alcohol like yesterday))
7/7 sun = NONE ;< (im bad! I know its 1st day of christmas but i should have exercise ;< but live goes on and im back on the wagon)

:o Start of the week was great, but then came christmas :> so saturday and sunday was catastrophy. But lets say they were REST DAYS and we are back on the track now :>
ps. good thing - i dont eat to much :>
1/6 mon = capoeira at home: 10'+WU - avg HR-146bpm (still doing only 10mins and its still very sweaty)
2/6 thu = HIIT "YURI" at home: 9'+WU - avg HR- 138bpm (20s for each exercise. 30s is my goal - maybe in january. Anyways- great crossfit-like workout)
3/6 wed = capoeira at home: 10'+WU - avg HR-141bpm (ok, this time i feel that my condition is a bit better, I need to up the tempo to keep HR at high level. I should be ready for 15 by monday)
4/6 thu = capoeira at home: 10'+WU - avg HR=141bpm (my condition is good, but between my workouts, I feel very tired. I decided to have one day of REST since january- saturday i think.)
5/6 fri = NONE (I was away for the new years eve and there was no chance to train. Anyway I had 2 days of rest. It was very nice. Now Im ready for month nr 2)
6/6 sat = NONE (I was away for the new years eve and there was no chance to train. Anyway I had 2 days of rest. It was very nice. Now Im ready for month nr 2)

: o 5 days of great workouts. Again miss 2 workouts cause of special events but thats december. January should be better

------------------------------------------------------
avg HR = average Heart Rate [beats per minute]
WU = warm up
CB - calories burned
HIIT YURI- High Intensity Interval Training "YURI" - kind a crossfit :>

Summary of the month:

WOW!!! That was amazing month for me. Finally i did lots of workouts, with great intensity. I already feel some improvement in my cardiovascular condition. I might miss few days to work out but they were special events- christmas, new years eve trip, sickness - I hope there will be no such events in next months. OK, and these are numbers for this month:
- I lost 2kgs=4,41lbs (I think it might be some water as well - so Im not very excited)
- I lost 2,5cm=1in in my waist - that is nice!
- I trained 4hours and 40minutes
- I burned extra about 3004kcal - according to fitday. not much but still- if that would be only fat - it would be 333g=0,734lbs

Yes, I know they're not very impressive for some, but for me - beginner they are amazing. I wanted to start slowly and now I see that it was great idea. It helped me not overtrained and keep my motivation. I will gradually progress but still without hurry- try to listen to my body.
Another thing is eating habbits. I already master some of the "fundamentals" - eating 5-6 small meals every 3h, letting go most of junk food, no sugar, no sodas, much less alcohol. Since next month I will add more improvements.

So, let the yourney continue and remember- always enjoy the yourney, not just wait for the destination.
As Bilbo said to Frodo:
"It's a dangerous business, Frodo, going out of your door," he used to say. "You step into the Road, and if you don't keep your feet, there is no telling where you might be swept off to."

PS. Any comments and suggestions are very welcome.

rules for month nr 2: January
 

These are specific rules for 2nd month of my 1stFitChallenge:

0. have fun :)
1. work out six days a week - saturday as REST DAY
2. if I dont have time/energy/motivation for #1 - than at least make stretching or walk or do any activity at all
3. work out only 10' first week, 15' second and third week and 20' forth and fifth week - or less depending on my body reaction
4. report every training at fitday and make weekly summaries - as usual
5. measure waist weekly - as usual
6. dont expect any results whatsoever - just enjoy
7. add more exercises than capoeira and soccer - more swimming, dancing, crossfit, boxing? - capoeira is great but it gets boring if dont mixed up
8. FOOD TALKING - 1st serious food habbits will be:
- instead of fried red meat I will eat steamed fish, chicken breasts and turkey breast
- drink 1l extra of mineral water
- cut out junk food (i dont eat much of it but still) chips, salt sticks, sweets, creams etc - change it for chocolate (small amounts), jogurts, fruits, seeds
9. If I will have to - I agree for one "cheat day" - sunday it is! - just small portions

Just still do it :cool:

FitChallenge Journal: 2nd Month is January
 

2/6 month (january):01.01 sun = 90kcal = capoeira: 10'- avg HR- 78% (I did it pretty hard cause I had lots of power after 2 days of rest)
02.01 mon = 92kcal = HIIT YURI: 9'- avgHR-? (this training is awesome. Fast, lots of muscle are involve, and the HR is pretty high too. I like it cause it will help me to prevent muscle loss)
03.01 tue =266kcal = swimming 25' - (5mins WU then 11 mins of fast freestyle and then slow cheeling for 11mins. And after that were water massages!)
04.01 wed = NONE : ( -(i really wanted to exercise but we have guests all day long ;/ and there was no way to train)
05.01 thu = 92kcal = HIIT YURI: 9'- avgHR- 74%(i LOVE BURPEES - they both cardio and bodyweight exercise)
06.01 fri = 90kcal = capoeira: 10'- avg HR- 80% (It was not the best time for training - to soon after eating. So I had high HR very soon and it wasnt very pleasant workout. I get the lesson- always wait for the green light from your stomach)
07.01 sat = 90kcal = capoeira: 10'- avg HR- 76% (1st time I trained before breakfast - and I didnt like it very much - I wasnt in my best shape right after waking up)
08.01 sun = 90kcal = capoeira: 10'- avg HR- 76% (wokring out is simply awesome!)

:) very good week. I did 2 crossfit workouts and I was on the swimming pool and I did capoeira 4 times. I had one day OFF just as planned. I drink 1l of extra water, I dont eat junk but I did too little of steamed lowfat meat - that must be better next week!
09.01 mon = 46kcal = bodyweight training: 6' (only 6' cause I couldnt do more pull ups. It was 3 sets for 8reps each: pull-up, squat, push-up. I wonder if there will be soreness tommorow)
10.01 tue = 115kcal = boxing the bag: 15' (1st time boxing. It was nice, pretty sweaty but not as much as capoeira or YURI. Arms are tired though... And YES, I have soreness in chest and lats :>)
11.01 wed = REST DAY - I need one
12.01 thu = REST DAY :/ (i have a cold ;/ hope it will go off quick, but till its here, I cant do no exercise)
13.01 fri = still RESTING :/ (this cold is killing me ;/ i think at sunday i will be able to train again but easy)
14.01 sat = still RESTING (i dont like it this cold-to keep motivation I watched Pumping Iron :>)
15.01 sun = 77kcal + 20kcal= boxing the bag:10'+pull-ups: 2' (I am back - gently punching the bag. Im not 100% healthy but almost)

:( One more time sickness destroyed my exercise routine. Only 3 days of training and 4 off. I am looking forward to get back on wagon
16.01 mon = 135kcal = capoeira: 15'- avg HR- 71% (I am still weak so the workout was rather easy - but its something at least :>)
17.01 tue = 640kcal = soccer at the gym: 50' (That is some great cardio :>)
18.01 wed = 90kcal = YURI HIIT*: 9' (and Im back on track :> next time I will do it 13.5'-30sec each exercise)
19.01 thu = 134kcal = capoeira: 15'- avg HR-75%(great for cardio, but bit boring- I will figure it out somehow)
20.01 fri = 161kcal = elliptical trainer: 18' (I did a interval training at the elliptical trainer. It was awesome- very intense workout. I will try to incorporate intervals in others of my workouts: capoeira, boxing, swimming)
21.01 sat = REST DAY :> (after great week I deserve it :> and I will be on the trip so a need it anyway. Sunday might be OFF too. Will see...)
22.01 sun = REST DAY :> (there was absolutely no time for workout whatsoever so I did another rest day. But that's it. Tommorow we will work:>)

:) very very good week. I discover interval training and i have new way to train: elliptical machine. I did 5 workouts and 2 rest days. Plus I ate lots of lean meat and seeds. But also I ate some potatoe chips - Im not proud about it :<

23.01 mon = 154kcal = HIIT YURI*: 15' (that was a murder! I wasnt even able to do last set with planks and burpees. GREAT, JUST GREAT :>)
24.01 tue = 640kcal = Soccer: 50' (simply- awesome cardio )
25.01 wed = RECOVERY DAY (I needed one, I even got some cramps yesterday :>)
26.01 thu = 190kcal = Elliptical machine: 19' (Again interval training- 3' warming; 12'/12' high/low intensity (every 30s); 4' cooling - great workout )
27.01 fri = 154kcal = HIIT Yuri*: 15' ( again hard workout with weight strength, cardio and abs exercises mixed up together in interval like session :> )
28.01 sat = 58kcal = WALKING 2,5mph: ( saturday is always the harder to train for me. routine that day is always out of normality, so i did just walk, but its better than sitting )
29.01 sun = 166kcal = Swimming Laps: 13' ( Interval swimming=freestyle fast 1 lap, breaststroke medium 1 lap - 10times like this :>)
30.01 mon = 154kcal = HIIT Yuri*: 15' ( I did it a bit lighter than usual cause I feel im not 100% recover. At wednesday I will be recovering for sure :>. BTW- Tommorow is the end of the month :>)
31.01 tue = 640kcal = Soccer: 50' (I am really tired, especially my legs. Tommorow will be RECOVERY date. Anyway - that's it - last day of this month :> )

:D absolutely fabulous week. Finally I did lots of different exercises except capoeira (which I didn’t do even once?!?! wtf?). I also ate very well – almost only lean meat, mostly steamed. Almost zero junk food, lots of seeds instead. I also started to change some bread for fruits at work. Drinking 1l extra water is still some problem, but I will get to that eventually.

What can I say- I am very happy of doing this!! And I hope I will never stop...
I try to learn, to read, to be patient, to be motivated, to be hard-worker, to enjoy this process...
I got tired and confused sometimes though. But thankfully I always got back to it.
WHY AM I DOING THIS AND HOW MUCH AM I WILLING TO GIVE? = that questions I ask myself everytime I feel like I dont wanna train or do healthy food. It helps.
Unfortunately there are times when I dont ask myself this till it's to late...

Anyways - this month was quite better than the 1st one. There were longer workouts. More differentiation in exercise types. Also I started to eat healthier. I am very pleased of myself :>

Numbers for this month:
- I lost 3kgs= 6,61lbs
- I lost 1,5cm in waist- not much but always
- I workout 23 days
- I trained 6hours and 55mins - 2h longer than last time
- I burned extra about 4384kcal - according to fitday. if that would be only fat - it would be 487g= 1,07lb

I aint gonna lie. In next month I will add more rest days (2) and another eating habbit and I will expekt some results as well- I cant help it :>

So see you in february and hopefully at the summary of the 3rd month as well :>

-------------------------------------------------------------------
avg HR = average Heart Rate [% of max HR=193]
*HIIT YURI- High Intensity Interval Training "YURI" - kind a crossfit

1000 views !!!
 

WOW :eek:

1000 views, this thread has - as Yoda would say :D
I am absolutely joyful that this journal has so many views. Trust me - it is a great motivator for me to see this number growing every day and week.

Of course it would be even greater joy if any of guests here would leave some comment - good or bad (first one is preffered :p), but those views are also appreciated :D

Thanks go to all readers here!

3rd month - some rules
 

Here are some rules for 3rd month of my 1st Fit Challenge:

0. have fun and enjoy the process
I Exercise
1. 5x2 rule= train 5 days, rest 2 days. wed and sat off
2. only sickness is good explanation for not exercise. If there is no time, do walking or tai chi at work
3. cardio intervals = 20mins: swimm, capoeira, boxing, elliptical
4. As usual: daily reports + weekly: summaries and waist measuring
5. Exercises: HIIT Yuri, soccer, swimming, capoeira, boxing, elliptical

II Eating
6. Eat 2 fruits at work and veggies at dinner
7. YES- steamed fish, chicken and turkey breast; NO- fried fat meat and fat sauces to any lunch
8. drink 1L extra of mineral water
9. YES- seeds, jogurts, small amounts of chocolate; NO- chips(even parties), salt sticks, sweets, pies.

february- 3rd month
 

3/6 month (february):01.02 wed = resting day: (rest is goooooooood :>)
02.02 thu = 162kcal=punching bug+ burpees:20' (nice punching session 17' + 3mins of burpees)
03.02 fri = rest day: (i went to a dentist, and after that i wasnt able to do any training - so it was 2nd rest day that week)
04.02 sat = 202kcal=bodyweight + some capoeira:20' (there will be pain tommorow :>)
05.02 sun = 320kcal = interval swimming laps :20' (fast freestyle, slow breaststrokes + easy warm up 5')

:D fantastic short week. I did all exercises plan + I ate very good. And there was weekend with some friends meeting and I DIDNT EAT A SINGLE CHIPS :>
06.02 mon = 179kcal= capoeira :20' (long time without capoeira and I am back. Its very stretchy especially for legs. It was hard this 20mins but I made it.)
07.02 tue =756kcal = soccer :60' (very hard cardio as always :>. I love it cause I know I have to be there and I dont need to push myself to be there)
08.02 wed = rest day
09.02 thu = 141kcal = HIIT Yuri :60' (as always hard and sweaty :> I DID 4 PULL UPS TODAY !!!!!!!!! FIRST TIME EVER - 3 weeks back I was able only do 2)
10.02 fri = 212kcal = BodyRock Workout :21' (I tried one of bodyrock workout. It was very hard for my legs and lower back- but not in injury-kinda way. Really hard! I think from monday I will join their 30 days challenge)
11.02 sat = it will be rest day
12.02 sun = 330kcal = swimming :30' (20' interval laps only freestyle - slow/fast + 8' easy breaststroke. Each time Im trying to cross the line, and its working cause I am better each time :>)

:D I am getting good at it. Another great week with no excuses. Training was absolutely brilliant - very hard and very diverse. Eating - I start do some veggie salads for dinner, I eat lean meat. No junk food. - Its great :>
13.02 mon = 81kcal = BodyRock fit test:8' (Today I began a 30 days fit challenge with Bodyrock. Its free to participate and they have great workout routines without any sophisticated equipment. So for the next 30 days I dont have to making up my exercises. I can focus on eating and recipes. Btw-fit test was a killer :>)
14.02 tue = 252kcal = BR day 2= resistance workout:25' (5 exercises - mostly squats- for legs and low back. It was A KILLER!!!)
15.02 wed = rest day
16.02 thu = 151kcal = BR day 3= lisa workout +abs:15' (very hard crossfit-like workout- bit short though)
17.02 fri = 252kcal = BR day 4- sean workout:25' (it is killer because of so many squat-like exercises)
18.02 sat = active rest day: (its rest - but need to have so activity on it)
19.02 sun = 400kcal swimming:33' (each time I make my swimming harder and harder. Today was no different. But I think I finally got a proper routine to be enough challenging for me. I swimm freestyle laps at max speed, then make about 15-20s rest and again another lap and another rest, etc. Its completely devastating :>)

:D Again - awesome week. I completed my exercising goals 100%. Eating was also fairly clean- no fat meat, no sugars, only sunday little bit as my cheat day. Also I am eating lots of veggies (as salads) for my dinners. Still got some problems with that water extra drinking but I think my water-levels are quite good so I dont worry to much about it.
Ok, so next week is gonna bit hard as hell, it will be 10 days and after that I am going to dietican to make my analysis again- hope the results will be motivating
20.02 mon = 181kcal = BR week2 day1- lisa workout:18' (it might be short but it still is painful :>)
21.02 tue = 212kcal = BR week2 day2- sean workout:21' (again killer for the legs. I didnt even make it to 25mins)
22.02 wed =705kcal = soccer: 80' (it was rather light but long so always some workout :>)
23.02 thu = rest day: (I did some extra walking like 10min :>)
24.02 fri = 222kcal = Bodyrock week2 day 3-lisa workout: 22' (very complex - was pushups, lunges, squats and ab exs. i think my motivation is getting back :>)
25.02 sat = active rest day: (there was no extra activity :<)
26.02 sun = 365kcal = swimming:35' (lots of swimming with freestyle - but no intervals this time)
27.02 mon = 81kcal = fit test from bodyrock:8' (my results are almost the same as at the beginning, why?: im not doing exactly what they say and today was very hard day cause I watched oscars at night)
28.02 tue = 272kcal = bodyrock day 3 week 3 - lisa:27' (I love the diversity of their workouts :> and they are hard as hell. Plus my motivation is kinda in downs, must get back on track)
29.02 wed = active rest day: (last day of the month - rest day :> )

:) cant give exelent grade for this week - training was intense but my eating was a bit off the wagon. Some chips here, some cakes there, some chocolate here and there ;/. Plus I lost my motivation a little bit lately. I think I will change my workouts routine. Bodyrock will be no more my nr 1 workout - more diversity again.

SUMMARY OF THE MONTH NR 3 - AT THE HALFWAY

I was going to say that this 3rd month was absolutely brilliant - i was consistent with my workout and pretty clean with my eating - but then 2 things happened:
1. last week my motivation levels fall down to minimum - just like that I felt burned out and I started doing bad food choices ;/
2. i went to my dietetican 3 months after my first analysis - the results was rather unpleasant - my body fat went UP 2% !!! My lean mass went DOWN 1,8kg !! and my weight was only 0,5kg less than previous ! After that I realize that my home scale was pretty broken and showed me some wrong numbers ;/ What is weird is my waist measurements - which clearly show me that I am losing my belly fat - so I am completely confused with all that :/

So this month will be less numbers here. I am completely lost in telling where I am at what point in my fit challenge. I feel stronger and leaner but my results are showing something oposite.
Here are some numbers:
- my waist line stays the same ;/
- i am to confused to tell how much i weight or did weight ;/
- i workout 20days
- i trained: 8h and 48mins WOW :>
- i burned: 5476kcal ;> according to fitday. if that would be only fat - it would be 608g= 1,34lbs

That's all about this month. Next month will be all about food I eat. I will try to complete my custom food list here on fitday to be able to track my intake. I will also keep my scale close to see how my weight change depending on time of the day, if I am full or before meal, etc.

4th month rules
 

I am in the middle of the road in my 1 fit challenge
now its time for plan for the 4th month which will be new in a matter of tracking intake:

0. have fun and enjoy the process
I Exercise
1. 5x2 rule= train 5 days, rest 2 days. wed and sat off
2. only sickness is good explanation for not exercise
3. time for workouts on my own: 25-30mins: swimm, capoeira, boxing, elliptical, resistance workouts (bodyrock, Yuri,etc.)
4. As usual: daily reports + weekly: summaries and waist measuring

II Eating
5. Creating complete CUSTOM FOOD LIST to be able to track my food intake
6. Eat 2 fruits at work and veggies at dinner
7. YES- steamed fish, chicken and turkey breast; NO- fried fat meat and fat sauces to any lunch
8. drink 1L extra of mineral water
9. YES- seeds, jogurts, small amounts of chocolate; NO- chips(even parties), salt sticks, sweets, pies

march = 4th month
 

4/6 month - march

1/4 week (01-11 march)

01.03 thu = rest day: (somehow I ended up without workout ;/ some its gonna be rest day instead of saturday for this long week)
02.03 fri = 185kcal =capoeira, avgHR=73%:21' (its nice to do it again, I was going for 25mins but other things get in the way)
03.03 sat = 384kcal =swimming freestyle:35' (swimming is absolutely awesome and burns lots of calories!)
04.03 sun = rest day
05.03 mod = 292kcal = YURII workout:29' (I havent done this for a while, it was nice to see progress:>)
06.03 tue = 755kcal = soccer:60' (im dead, see you tommorow)
07.03 wed = rest day: (i was suppose to go to soccer today but they cancel it ;/ so i am left without any workout - call it rest day)
08.03 thu = 292kcal = YURII workout:29' (I made it 3 rounds 50/10 for 9 exercises :> NICE !!! )
09.03 fri = rest day (i am feeling very tired and overtrained. I dont like so i have to slow down a bit)
10.03 sat = 88kcal = active rest day- cleaning house:20' (i will put this as active rest day every saturday :>)
11.03 sun = 264kcal = swimming:30' (i had very low energy levels so my swimming was rather recreational then hardcore. Anyway - I dont stop moving :>)

:confused: this week was not the best one. My levels of motivation and energy for workout are low and my eating isnt as good as I assumed ;/ But I am not resigning - i will sustain :>

2/4 week (12-18 march)

12.03 mon = 203kcal = running jogging:23' (first time running :> very hard but i made it :>)
13.03 tue = 629kcal = soccer:50' (wonderful and sweaty as always)
14.03 wed = rest day: (as planed - rest day)
15.03 thu = 340kcal = boxing, sparing:30' (that was interesting, new expierience to me :>i like though my wrist are little bit in a pain)
16.03 fri = rest day: (instead of saturday)
17.03 sat = 308kcal = swimming freestyle with medium effort:35' (it was peacefull swimming - just working on my breath)
18.03 sun = 211kcal = bicycling slowly:28' (season opening for bicycling :> yuupi )

:) not bad week. I was working out quite allright and I tried to eat clean. It wasnt perfect (both of them) but acceptable. What was really bad - i didnt do any custom food here on fitday :<

3/4 week (19-25 march)

19.03 mon = 141kcal = bodyweight workout:14' (i was going for 25mins but unexpected guest came to us and the plan was burned)
20.03 tue = 340kcal = boxing sparring:30' (i wanted more but my sparring partner was exhausted :> which means that my condition is very nice :> any way i feel stronger in arms then after last sparring - they getting used to and they are not so sore like the last time )
21.03 wed = actvie rest day - it was lots of cleaning and other chorus jobs - so yeah, it was active indeed
22.03 thu = 629kcal = soccer:50' (i have toe's finger injury - it is violet :>)
23.03 fri = active rest day - I did lots of cleaning and moving furnitures in my basement
24.03 sat = 262kcal = biking:26' (i drove on my bike to work and back :> and there was workout)
25.03 sun = 264kcal = swimming freestyle:30' (i was in great shape today and did 30mins of freestyle with minimum of stops)

:) exercising was very good, eating clean wasnt bad- lots of veggies and fruits and lean meat - but not enough of water ;/ but I still didnt create my custom food list ;/

4/4 week (26-31 march)

26.03 mon = rest day
27.03 tue = 629kcal = soccer:50' (this week seems to be very lazy, its friday already and I just write this ;/)
28.03 wed = rest day ;/
29.03 thu = rest day ;/ (something bad is happening to me - i dont have any motivation for working out -i just want to lay down and do nothing ;/ IT HAS TO CHANGE !!!!!!!!!!!!!!!)
30.03 fri = 340kcal = boxing sparing:30' (it is very hard for my breath and this time i was beaten a lot :>)
31.03 sat = 340kcal = carpentry:60' (my basement is almost finished :>)

:( only 3 workouts and 3 rest days. My motivation and energy levels are falling down. Maybe i am simply to tired. Plus i didnt done any custom food creation. Only good thing is my clean eating which is still very good.

summary for the 4th month

At the beginning of this challenge I had only one thing at my head- this challenge. But somewhere on the line it changed. I saw its going good so i started to find other things to improve - I began my 3ds max trainings, I began reading books about meditation, I am trying to earn some money from sports betting, I am customizing my knew smartphone, etc.
The worst thing about it all is, that my head isnt filled anymore with only thoughts and feelings about WORKING OUT AND READING ABOUT CLEAN EATING AND HOW TO EXERCISE which was best motivator for me cause it was the only thing i was thinking most of the time for the first 2.5 months.

Now I am dealing with this new situation - when my fitchallenge isnt the only important thing when it comes to my personal development and change. It is one of few. And it is the hardest to keep up with. I dont know when I am to lazy to workout and when I am to tired to workout. And the ability to distinct those to things is priority.

I think that times when my head was filled with only my fitchallenge are gone for ever and that is why I need to find a way to keep this challenge in this knew state of my mind.

To summaries my 4th month here are some numbers:
- I lost 1cm in waist- nice but my belly fat is still here
- I workout 19 days
- I trained 10hours- 1,5h longer than last time!!! it gives me 2,5h per week
- I burned extra about 6808kcal - according to fitday. if that would be only fat - it would be 756g= 1,66lb

I am not very happy aboyt this 4th month but after seeing this numbers maybe I should been.

I know one thing for sure - I worked hard for this last 4 months - and I will not abandon this challenge till the end. Sometimes better sometimes worse, but I will be here at 31 may 2012.
Cheers, 1fitchallenge aka Rokku

5 month rules
 

so here are some rules for 5th month APRIL:

1. wokrout 5days a week (sometimes 4 if I am very tired)
2. workout 20 (weight tr) to 30 (cardio) minutes

3. Dont eat chips, sticks, cakes, sweets, fatty meat, fatty dressing, simple carbs
4. eat lots of veggies, fruits, lean meats, healty oils, white yogurts etc
5. drink 1l extra of water
6. Lets have sunday as cheat day when I can eat something unhealthy but not too much.
7. Lets try 1 more time to create list of custom foods !!!

8. measure waist weekly
9. read something for motivation: fitday, online pages, books, pdf's, etc

if you want something, go get it. Period ! ;)

5th month = april
 

5/6 month - april

1/4 week (01-08 april)

01.04 sun = 263kcal = swimming freestyle laps:30' (my ambition is to swimm 5mins of warm up and them 25mins without stop)
02.04 mon = 338kcal = hard construction work outside house:45' (hard espacially for my back but I think I will be alright :>)
03.04 tue = 626kcal = soccer competetive:50' (i havent tired that much - maybe my condition is better or maybe i did only 90% of efforts)
04.04 wed = rest day
05.04 thu = rest day: my ribs are bit injured so I decided to make a pause today
06.04 fri = rest day: my ribs are bit injured so I decided to make a pause today
07.04 sat = 307kcal = swimming freestyle moderate: 35' (i had to try to do something, my ribs didnt hurt so much but next few days I think I will pass exerciseses)
08.04 sun = rest day: again day without working out - not only the ribs but also holidays

:(4 days workouts and 4 days out. I know its because of my ribs but still it looks bad. At least my eating still looks good. This week my ribs should be ok so I will be back on the wagon

2/4 week (09-15 april)

09.04 mon = rest day: shit;/ i got fever and dont feel very well
10.04 tue = rest day: shit;/ i got fever and dont feel very well
11.04 wed = rest day: shit;/ i got fever and dont feel very well
12.04 thu = rest day: shit;/ i got fever and dont feel very well
13.04 fri = 626kcal = soccer: 50' (ok, i finally feel better and can get back after almost 2 WEEKS WITHOUT WORKING OUT )
14.04 sat = 976kcal = moving from 1 house to another: 2h (i was helping a friend of mine to move all the furniture to another place - lots of heavy stuff to move)
15.04 sun = 350kcal = swimming freestyle moderate speed: 40' (at least I swimm regularly - and I still love it :>)

:( well this week was even worse than last one because I ate some sweets almost every day ;/ exercising you ask? 3 days and 4 days without- but that is because my health.
I am still bit sick but hopefully I will be able to workout !

3/4 week (16-22 april)

16.04 mon = 8kcal = HIIT workout YURI: 1,5' (only 1 minute cause sudennly I had to get out of the house :/ but I was ready for at least 12mins)
17.04 tue = 751kcal = soccer competitive: 60' (lately I do only soccer and swimming ;/)
18.04 wed = rest day
19.04 thu = rest day
20.04 fri = rest day
21.04 sat = 350kcal = swimming freestyle: 40' (I am getting better, now I can swimm freestyle almost non stop for 30mins. I slowly am trying to learn butterfly)
22.04 sun = rest day

:mad: this week is after all very bad. I am healthy and yet I trained only twice. Good thing is that I am eating pretty nice.
Ok but this week I am starting some running or if there is bad weather I will do some home workout.

4/4 week (23-30 april)

23.04 mon = 175kcal = jogging: 20' (finally I did workout in monday. And this is my first day of regular running :> I hope :>)
24.04 tue = 751kcal = soccer : 60' (as always I was completely wasted :>)
25.04 wed = rest day: (as planned I have a rest day :>)
25.05 thu =

holy shit, it's 14th of may 2012 as I write this sentence. Its been like almost 3 weeks since I stopped writing down my fit challenge. Well, its probably because there is nothing to write. I still eat pretty clean, but my training routine is gone. I was tired, then I got sick, then life happened and so on and so on...
But today is monday, I have some workout and I want to start one more time!
After all if I start one more time then I quit, I cant lose right?

So there will be no summary of the month. I lost that battle. But I still can win the war! Lets fucking do this - there are only two weeks to finish new month

6th month - may 2012
 

there is no special rules.
only eat clean (decently) and move however

6/6 month - may

3/4 week (14-20 may)

14.05 mon = 300kcal = carrying heavy objects : 30' (I had some hard carrying with helping my dad around the house today)
15.05 tue = 400kcal = basketball one-on-one : 40' (instead of soccer at the gym. it was fun. havent played this game for a while)
16.05 wed = 263kcal = swimming freestyle laps : 30' (it was great to be back in the water)
17.05 thu = planned rest day (probably tommorow will have one too, cause saturday and sunday will be lots of movement)
18.05 fri =94kcal = walking : 30' (i just gone for some extra walk)
19.05 sat = 1239kcl = dancing at the wedding : 180' (i put app. 3h cause i was dancing like all the wedding- it probably was much more than that but still it is huge number)
20.05 sun = 113kcal = dancing at the weddings afterparty : 30' (we did few slow songs on the floor :>)

:) it was pretty nice week. I didnt do perfect but it wasnt bad either. Next week should be great weather so I hope to use it well :>

4/4 week (21-31 may)

21.05 mon = 84kcal = basketball- shooting baskets : 15' (not much movements but I am very tired after week so it is success anyway that I got out of the house)
22.05 tue = 876kcal = soccer at the gym : 70' (it was very hard for me - I guess I am still bit tired after wedding)
23.05 wed = rest day : (its ok to have rest day once in a while, plus my legs are in pain still)
24.05 thu = 300kcal =tennis singles :30' (I love tennis but its hard to find friend, time and place for playing it. Maybe since next week me and my tennis opponent will start regularly matches, will see)
25.05 fri = 273kcal = bodyweight training + shooting baskets alone :16'+20' (well i did workout while in job, very nice but I dont think I will be able doing it often. Baskets nice as always although one vs one is more fun)
26.05 sat = 961kcal = bicycling twice + volleyball on the beach:18'+18'+80' (i drove by bike to work and back which was nice exercise. Plus it was great weather here so we play some volleyball on sand. it was great :> tommorow swimming :>)
27.05 sun = 281kcal = water activities :38' (i did some swimming freestyle laps but also I was learning turns - lots of water in my nose, but I am getting better at it :>)
28.05 mon = 50kcal = pullups and pushups :5' (it all took 22mins but only 5' was pure exercising. Anyway I began two workout plans. One is for doing 8 pullups, the other for 100 pushups. Today I manage to do:
- 5sets of chinups: 4/2/2/0/0 - after a real chinup I was moving down slowly with chinup position
- 5 sets of counter pushups: 17/10/10/15/12)
29.05 tue = 876kcal = soccer :70' (awesome and yeah I still got huge muscle soring after yesterday)
30.05 wed = 801kcal = tennis :80' (I was pretty tired :> and I STILL got sorning muscle so tommorow I call it off day)
31.05 th= planned rest day: (I need some rest, my whole upper body is hurting :>)

summary of the month:
Ok not exactly month but only two weeks of it, cause first two weeks I was lazing around. But I am very happy to be back. I finished strong! I was working out hard this last two weeks with only 3 days of rest in this 18 days.

So lets see some numbers:
- according to fitday I burned 6911kcal=810g of fat/1,73kg of carbs/prots = which is like WOW - cardio did the job :>
- I trained 15 days - half a month
- I dont know about my weight cause I dont have working scale - I might lose some though, but I think I also lost some muscle - I can see it in the mirror.
- my waist gone down by 1/2cm - depends on the time of measurements :>

So this is sixth month and it is the end of this challenge.
I guess I should write some finall thoughts...

Keep up the great work!

thanks a lot Pam :D

So, half of a year has past since I wrote my first post on this thread.

The best thing I got from this challenge is EATING MORE CLEAN THEN EVER. Yes, its true. I cut out lots of junk food from my menu and I am eating more veggies and fruits than ever before in my entire life. I still got problems with eating enough proteins without using powders, but that is something for future consideration.

Also my belly went down few inches so that a success as well :D

Anyways just wanna say that this site and people here were a great thing to come across. I found here usefull tools and also read inspiring and instructive posts.

I am going to be out for a little while now - got other things to deal with. But I hope I will keep my eating clean and exercise as much as I can. Maybe one day I will write some words how am I doing.

I wish you all great lives with complacency and lots of smile everyday.
Cheers my fitday-fellows
Roku - 1fitchallenge