FitDragon19

Added 20 lbs in a bookbag for the push-ups, really was a good move, had a way better workout. Thanks! Also, for pull-ups did the 888 split and got all them. Next time Ill for 889 and so on. Hopefully by the end of summer ill be getting 12+, that's the goal at least.

Also, workouts are going well. Usually are around 30 minutes long so not too time consuming. My summer job I paint houses so running up and down ladders and scraping old paint it keeps me active throughout the day. Chris-Tien Jinn, I found the GoT books pretty enjoyable for sure. I'm someone who enjoys long books (1000 pages) so if you don't they probably aren't for you. They also switch between characters POVs quite a lot and there are a ton of characters to remember ( a lot of them die though so it's no big deal haha) So that could be another turn off. Overall if you like that genre though I'd definitely go for it. Some stats after week 1: Not any huge changes but progress, don't want to take it too fast and lose muscle. Weight: 175.0 lbs Height: 5 ' 11'' Chest: 39'' Waist: 32.5'' Arms: 14" Thighs: 22.75" Also just a brief note, for my chest/back workout I find I'm getting the 20 reps for the chest exercises fairly easily. Think it would be better to add reps or weight? I'm still working on the pull-ups though. For reps I usually get 10, 8, 6. Should I just try and get 8,8,8 with better form first or just keep aiming for 10? Any feedback would be welcome.

Challenge is going good so far. Haven't cheated on the nutrition at all so far, I have a scheduled cheat meal/snack today so I might go out for some ice cream with the rents. I've been eating a lot of vegetables (spinach, broccoli, cauliflower, asparagus, carrots...), protein sources like whole eggs, lean ground beef, and chicken, with plans on fitting in more fish for the healthy fats. Also for snacks I usually have things like a bananas, apples, oranges and some trail mix (assorted nuts and seeds, unsalted). I've stayed away from things like oatmeal and brown rice, but if I find my energy levels dropping I'll definitely think about adding them in.

Thanks everyone for the support so far! So I said I would post my workout routine so here it is: Chest/Back: Push-Ups (regular width) Pull-Ups (overhand) Wide Push-Ups Underhand Pull-Ups Decline Push-Ups Single Arm DB Rows *Starting out I'm aiming for 20 reps on all the push-ups and 10 reps for the pull-ups/single arm rows. With one minutes rest after each exercise in the circuit, if this is reached I will decrease the rest time to 45 seconds. If THAT is reached I will add weight with a weighted vest or book bag. Shoulders/Arms: Barbell Shoulder Press Barbell Bicep Curls Upright Rows Bench Dips * 30 seconds between exercises, repeat circuit 5 times. If too easy add weight. (10 reps each) Legs: A routine similar to the P90X DVD (Plyo X), lots of variations of jump squats. Also, some starting stats: Weight: 176.4 lbs Chest: 39'' Waist: 33" Arms: 14" Thighs: 22.75" My guess is I have around 15 lbs of fat to lose for a six-pack, but only time will tell.

Hey everyone! This is my first challenge and pretty pumped to get going. My name is James and I'm 21. Background Back in high school I used to play a ton of sports. I played on the school hockey, football, soccer team and also individually played table tennis at a decently high level (almost made the provincial team to go to the Canada Games) I was never thin but I was not fat either, I was probably around 16 % body fat and eating whatever I wanted to because I was so active. After high school ended so did the sports, I played a little pick-up hockey now and then but nothing too serious. Also, going to University and being busy with school work and access to meal hall, fair to say I "gained the freshman 15" However, during the last semester of my most recent year, I starting eating healthy and working out with a couple friends of mine and I managed to go from 196.4 lbs - 179 lbs in 3 months. But once exams hit I was super busy so I stopped going to the gym and that led to not eating healthy. So for the past 6 weeks I've been slacking and not doing either regularly. BUT NOT ANY MORE. Time to get a six-pack before my next year of University starts! (3rd year Engineering) BTW I really enjoy reading books. I've read LOTR series, Harry Potter, A Song of Ice and Fire, Pendragon Series, The Inheritance Cycle and so on. I also watch a ton of movies and TV shows like Lost, Prison Break, How I Met Your Mother...etc. Anyway enough of the boring stuff and onto the challenge! Main Quest: To lose fat and maintain/gain lean muscle mass Quest 1: Eat very clean, 90-100% of the time Quest 2: Not miss one workout Quest 3: Lose 6-12 lbs of fat Nutrition: Nothing too fancy here, just fruits, lots of vegetables, nuts/seeds, and protein sources like chicken, eggs, lean beef and fish. Also might supplement with some whey protein post-workouts (depends if I want to spend money on it) I'm going to try and drink 2-3 L of water a day but I've always found that difficult to do. Training: For training its going to be a lot of circuits with just body-weight except for one. Going to hit every major muscle group twice a week for about 30 minutes each workout, you don't need a lot of time to get in shape! Schedule: (Repeat twice, then 1 rest day) Day 1: Chest/Back (Different types of push-ups and pull-ups) Day 2: Shoulders/Arms (Shoulder Press, Bicep Curls, Upright Rows, Bench DIps) Day 3: Legs (Plyometric type training) (In my next post I'll explain more about what exercises/rest times...etc) Tracking: I will also be tracking my workouts in a notebook (not sure if I'll post) and I have a calender in my room that I check off if I ate healthy and did the scheduled workout (Hard Hat Article) Life Quest: Work on doing handstands, not a huge priority but for fun. Also play some soccer and ball hockey more with friends. Motivation: 1. I want to look damn good when I take off my shirt off haha - 21 year old guy going to Uni, what can I say? 2. I want to be the healthiest and fittest I can be 3. Maybe inspire my rents to start exercising/eating better 4. I bet my mom $100 that I could get a six-pack in 12 weeks, might as well put something on the line eh? I think that's everything, I'll take all my measurements June 8th and update then since that'll be my official starting stats! I hope I covered everything and it wasn't too long!

Good luck with this challenge! Seems like you have a pretty solid idea of what you want to achieve and with that motivation I'm sure you'll succeed! Just make sure your nutrition is on point to really get the best results from your training.