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-Go to the gym 5 days of the week. Working on cardio and start using free weights. And while there stop feeling like people are watching and judging me. lol -Start doing basic yoga/stretching 10 minutes a day -Increase water intake to 8 glasses a day. -Eat better, more vegetables, whole grains, less dairy. caffeine and sweets. Less meat.6 small meals. -Not waste so much time on front of TV and computer. -Meditate for 10 minutes a day

Hi this is my first challenge I'm 32 male 5'8" 200lbs Main Quest Build muscle, lose fat Goals Lift 3 times a week Try to cut out processed foods Drink more water This is my first time doing this so please let me know if I missed anything and if I set this up right

Hello everyone This is my first challenge so a bit of background first. I used to be fairly fat did the whole running and a little bit of strength training to lose weight. Realised being skinny fat wasn't for me so tried doing some compound lifts for a while. Worked well for a bit but never ate enough to facilitate huge gains then I fell off the wagon and did a lot of program hopping. I Now I am 74.8KG 5 ft 8 and not sure on body fat will try and get this checked. Main Goal Gain Muscle and do the following Front Squat Currently at 55KG 3x5 Goal 75 3x5 Press Currently at 50KG 3x5 Goal 60KG 3x5 Bench Press Currently at 70KG 3x5 Goal 80KG 3x5 Deadlift Currently at 70KG 1x5 Goal 100KG 1x5 Make sure I get at least 2700 calories a day to fuel strength gains Get 8 hours sleep every night going to bed at 11 and getting up at 7 everyday Go to a Yoga class once a week for an hour to aid flexibility its free at my gym so no excuses Motivation I want to beat my current best especially in the Bench Press and Press where I have never broken 70KG and 55KG. I also want to be the best version of myself so I can be confident, sexy and to inspire other people. Thanks for stopping by any questions feel free to post away.

This is my first quest, but I've been weight training with free weights for about a year, alongside cardio. I've also been doing things with my diet for most of this time, which have included slow carb, Dukan, and Paleo, for the last 3 weeks I've been taking part in this competition at my gym: http://www.totalfitness.co.uk/total-loser Since I started the competition I've lost about 5kg (I'm now 105kg, I was 120kg before I started any training at all), got my lifts to 127.5kg for 5 reps of both deadlift and squat, and 62.5kg for bench press. My motivation for the short term is that I've got a holiday in Cyprus, which I leave for on the 13th of April! But this journey is for life, but the next few weeks may be at a higher intensity :-) So, my quests: Main Quest: Get visible abs by the 13th of April - ambitious, but I'm hopeful! Side Quests: Drop 10.5kg (10% of current bodyweight) Each 1kg lost is a point. Get deadlift and squat to 1.4x bodyweight currently at 1.2x, if I hit weight loss goal, and keep my lift the same I'd be at 1.35x, so I either need to increase the weight by 132.5kg while cutting, or lose a bit more weight. Each 0.02x body weight I increase by is a point, so if I increase by 0.2x bodyweight, it's 10 points Sleep 8 hours per night I mostly do this at the moment (quite a new change for me though), 2 points for each good week, 0.25 points taken off for each night with less than 7 hours sleep. Life Quest Find a job, and get an offer! I'm currently self employed running a website called BayCrazy, it does fine, but I feel I can develop in a much more rounded way if I get a job as a web developer with the right company! My Motivation As I said, I want to be in good shape for my holiday, but this is a life long thing, I want to be healthy, and show my daughter a good example, I want to be able to run *fast*, I love to run, I've been in running clubs in the past, but I always ended up injured, if I can get to a healthy weight, and be stronger, I'll be in a good position to resume running at a level I feel proud of, I really want to get to the point where I can run 5km in under 20 minutes, my current personal best is around 24:13, so a long way to go! And for now I'm focusing on strength, and weight loss (but doing interval running or cycling). My Plan I'm currently eating meat, and vegetables of low carb density, and nuts. I've not been counting calories at all, but in order to cut at the rate I want I'm going to start trying to track calories, and be at a 500 calorie a day deficit. I'm going to continue interval training, and weight lifting, I'm open to any tips!