| Week 2 | Week 3 | Week
4 | Week 5 | Week 6 | Week
7 | Week 8 | Week 9 | Week
10 | Week 11 | Week 12
Check back for my daily
entry here. I keep a daily log of my workouts, meals and thoughts for the
day in the binder you see below. I am sharing some of that with you here.
DAY 1 Jan. 3, 2000
Woke up at 6:30am, slow to get out of bed. Didn't get out of bed very
well. Didn't sleep much as I was nervous for the challenge to begin. I
puked first thing after getting out of bed. FunnyI know. Got to
the gym and was struggling, but made the most of it. Good workout and
food intake. Today was upper Body.
Very sore. Started new shakes, they tasted good. Had a Myoplex Lite fudge
bar and it tasted good. Had a great workout on the bike. Felt good to
sweat like that again. Taking Phen-Free and drink more water. Need more
sleep. Urine is brown, kinda weird.
Loved working the legs. Great workout. Need to do more abs. Food tasted
good. Craved pizza. Bought healthy grocieries. People at work getting
excited about the program. Very excited. Fat burner definitely working
on empty stomach. Brown urine still. Body fat is 23% and weighed 217lbs.
Wow what a fat ass. Got my before pics back; JEESH I look bad. Serves
as awesome motivation. Still very tired from lack of sleep. Go to bed
Had a meeting so needed to get up earlier - didn't happen. Did get a good
workout in and felt good. Legs are very sore today. Walking like an ape.
HA! Had an Apple Spice Myoplex bar and tasted great. Urine back to normal,
drank more and feels great. Lots of temptation of food at work. Food tastes
good need to go to bed earlier. Great day, need to focus more on work.
Need to get things done.
Tough day of working out, body trying to adjust. Obnoxious men in the
gym we distracting. Need to stay focused. Next week stay focused and get
mroe done & work. Positive THINKING!! Steak tasted okay. Overall good
day. The food @ work gets tough at times. Went to Harvey's Casino and
had one beer. Need to stay out of smoky atmosphere.
Met with trainer and did aerobics today, great workout. Took a nap after
that and felt better. Skin is less oily and feels so much better. Things
are going good so far. Felt sick so took some medicine.
Slept from 11:30pm -8:00am. Body needed the rest. Wanting to go workout.
This is my free day. Will get caught up on things and maybe catch a movie
tonight. Week went by fast. Food tasted bad. Pizza was good. Feel tired
and ready for second week. Had Burger King and didn't taste the same as
Summary - Completed!
Awesome job without missing one workout. Getting up at 6 is a challenge.
Planning is the key. Next few weeks will be busy. Stay focused and will
continue to improve. Went from 217lbs to 211lbs this week. Body feeling
much better. Skin less oily and not needing as much sleep.
Good workout & meals went good. Stayed focused and got things done.
Today went well. Not even a craving. Well, a little for pizza.
Good workout today. Focused good. Don't let the negative vibes at work
get me down. Need a nap. Woke up too early. Need nappy. Overall good dat.
Need a hard workout tomorrow.
Good workout pushed myself much harder then usual. Stay focused
and don't let the "Hollywoods" at the gym distact you. Plan
for longer hours of work. Stay focused and positive.
Good workout today. Worked up a great sweat. Was hungry often. Focused
good. Paige, my trainer, helped with some items. Meeting at work got a
number of things out. People at work noticing and talking about the plan.
Feels good to have people notice and ask you about it. Good job - keep
A little tired. Need to get plenty of sleep. Stayed out too late and drank
some alcohol. Need to avoid this and stay on track. Not falter in these
Need to get back on track and focused this coming week. Time to start
hitting it harder. Had freeday yesterday so today focus again.
Need to work chest more overall good workout. Needed to push it
harder. Better eating on days off. Stay focused.
Good workout - Great sweat. Increased fat-burner intake before workouts.
Water intake was good. Stress from work. Stay focused.
Worked out with the trainer. Body fat has dropped 3% - need to keep pushing.
Incredible workout. Great burn. Need to drink more water.
Tired Good workout. Stressful day. Need more rest. Too many carbs
today. Stay focused and get rested.
Busy day. Very stressful. Work was deflating. We won a huge new business
project and then forced to resign it. Went and saw the Green Mile. Good
movie and makes you think.
Good workout on the excercise bike. OFF day in terms of thinking. Shaved
arms, what an odd feeling. Went out and ate. Need to eat better. Time
to pick up the pace and get after it right.
Rested up. Feel better this evening. It was tough getting motivated. Ate
pizza and chicken. Tasted good.
Summary - Work was
very stressful. Remember to relax and stay focused. Don't let situations
side track from the goals at hand. Work will continue to be stressful,
but make the best of what you can. Cut out distrations. Pick up the intensity
this week. Plan better and stay focused. Good job. Now need to pick it
up. 1/4 done. Don't give up.
Frustrating day @ work. Very busy and lost track of time. Need plenty
of rest and stay focused. Good workout with trainer. Upper body was a
good workout. Drink more water. Keep up need to intensify more.
Busy day at work. Started with a good workout. Good day of eating. Drank
enough water today. Need to try new fish. Overall good job. Remember not
to get side tracked. Stay focused and do what you need to do. Don't worry
Good hard leg workout. Good water intake. Food tasted good. Keep up good
work. Stay focused on you and not worry about others. Work going good
when focused. Work hard and stay focused.
Busy, stressful day. Don't worry about the petty shit. Stay focused. Stay
above the shit. Good hard run today. Plan for meetings and hectic schedules.
Relax and have fun. Good work. Stay focused. Do it. "Image is everything"
a client said today.
Good upper body workout. Great Burn. Good water intake/ Today woman at
work asked about the program. People notice the change. She couldn't believe
the changes people have made when I showed before and after pics of past
contestants. I will show everyone how kick ass this program is. Stay focused
on the plan, will have long stressful week ahead. You can do it.
Good workout, did well with eating and drinking. Need more water intake.
Overall good day. At ADDYs, an annual award ceremony for Advertising,
had numerous comments on how good I looked. I was looking and feeling
pretty lean and ripped. Comments were cool to hear. Great feeling. Definitely
making a change for the better.
Superbowl I chowed down. WOW! Totally over ate. Need to bust ass
this coming week. Plan for the Meet the Pros conflict. Stay on track and
no drinking. Tme to step it up another notch. Good week.
Good month. Great results. People make notice of it all the time now.
Feel's good. Keep up the good work/ Awesome to have others buzzing about
it. Stay on track this week.
Good workout. Awesome sweat. This is a challenging week. Doing good. People
comment all the time how healthy and good I look. Food in the office all
the time. Today Donuts and bagels. Didn't even crave them. It is
now a mental thing. Watched video and looked at pics. WOW in 4 weeks I
have come along way. Time to take pics soon. Great job. Mentally stronger
as well as physically. Thanks Bill.
Stressful day. Meet the Pros, the huge event I am in charge of, will be
here tomorrow. YES! Good job on food. Will need to make up for missed
days this weekend. Life will be much easier come friday afternoon. Good
water intake and food today. Work out was very good. Awesome Job. Had
more comments on the body today. I feel GREAT!
Very stressful day with Meet the Pros. Stayed on tack with food. That
evening went way overboard. Drank an obnoxious amount of alcohol. That
will be one of the last times I do that amount of alcohol. That will be
one of the last drinking escapades. Don't loose track of all the hard
work. I had a great time with our guest speaker, Tim Brunelle from Arnold
Communications. He was a great inspiration. People commented on how much
I have changed and how good I look.
Huge hangover from the night before. Still followed the food plan good.
It was another busy day. Second day that I haven't worked out. Feeling
incredibly guilty for missing. Ate fish tonight. The event was a huge
success. The challenge gave me more confidence then I ever knew I could
have. Key words - disicipline, love, passion, live by them.
Worked out extra hard today. Did a decent job with eating. Bought entertainment
center and spent all day working on that.
Did Cardio and abs. Need to stay focused for the remaining weeks. Almost
1/2 done. I have seen great results now that Meet the Pros is behind me.
I can concentrate on the challenge without as much distraction and the
added stress. Good feeling on the huge accomplishment that being only
23 and organizing one of the best Meet the Pros to date. Great work.
Good day of working out. Stayed on track and got things done. Great Job.
Do better on food. Stay on track with all the scenerios at work. Feeling
tired, need to nap.
Good workout. Ran 2.8 miles on the treadmill. It was a good workout. Did
well with food. Talked about the plan with 2 radio sales managers @ lunch.
Told them about the plan and they were excited about it. The site will
be going up soon. They liked the idea. Felt ool to talk about it. It has
become a lifestyle. It is cool. AWESOME! New Muscle and Fitness came along
with Body of Work video. Feeling great. Stay positive at work.
Hard day of fighting off the temptations fo the food @ work. Had a good
workout. Staying focused @ work. Things going well there. Took % of Body
fat and is at 16.9% after nearly 6 weeks. Which translates to 5-6% fat
loss so far. Need to continue on and be around 115 by another 6 weeks.
Stay strong and focused. Again people talked about the plan. Very cool.
Good workout. Getting hungrier. Need to look at food intake. Need to stay
on track. Shake without milk didn't taste very well. Good water intake.
Again 3 people asked about the plan. Today was a challenge. Had the confidence
& drive to complete a capabilities Web site which we would normally
work for at least 3-5 days. We did it in 5 hours. The account if we win
it will be in the millions. Awesome feeling. Very good confidence boost.
GOOD WORK! Worked as a team and it was amazing.
Good hard workout. Stressful day trying to get organized @ work and was
very busy. Food was good. Stay away from alcohol. Had 1 drink and also
little smokies to celebrate the job we did yesterday. 6 weeks about to
come to a close. So awesome - everyday someone asks me about the plan.
Guys at work kid about me being on "the program" and becoming
"The Rock". Funny.
Slept in, but went to bed way too late. No more slacking. 6 weeks till
the end. Stay focused. Good hard workout today. One of the hardest cardios
to date. Listend to "Rockett's" radio station on his take of
BFL. He is full of himslef, but the show is cool. It could be good to
tune in to from time to time.
Free day today. Slept till noon, but stayed up way too late. This is the
last day of the slacking. 6 weeks are over now. Did a great job, lost
20 lbs in 6 weeks and dropped nearly 7% in body fat. If that continues
I will be dead on my goals. I want to meet and exceed my goals. To do
this I need to stay focused. The biggest things are to avoid disctractions.
Cut out the negative thinking. Tired of it. Do more reading and visualizing.
Will have a great chance of winning if efforts are more focused. Everything
in my life is changing and it is for the better. Web site went live today.
Big project, but helps from being bored. HA! Good six weeks, went by fast.
Make the next 6 even better. The tape from Bill proves he cares. I can't
believe I received a personal note from him. AWESOME!
Good hard workout. Arms were shaking. Good food intake - cut out on the
little sacking. Work hard. good water ntake. Day went by fast. Don't get
down about work, things will get better. 1 month from now you will be
done with the challenge and in San Fran for the conference. The hard work
will be noticed and you will be rewarded.
Started day off on a short, kick my ass workout. Negative thoughts regarding
everything at work. Snapped out of it in the afternoon. Awesome feeling,
everyone notices the difference. Murrie bought Bill's book after seeing
the change I have made. She is now going to do the transformation. Awesome,
way cool to inspire others to change. Tracy was inspired to change as
well. Seems the men have a hard time letting go of their egos to do it.
Whatever. Awesome day!
Great workout today with Paige. Found out she has her own Web site. Very
cool. Today was an awesome day at work. Found out we made the finals for
the multi-million dollar account. Pretty damn impressive. Very Cool. Entire
agency is pumped. Everyone at work talking about my site. Some skeptics,
but I zone them out. The positive energy will not fade. Those who get
it, love the progress and embrace it. Get some rest, fight temptations
and stay on track. Busy week ahead.
Today was a great workout. The intensity was high. Need to avoid the temptations
at work. Avoid eating any of it. Stay focused. Was on the online radio
station of Kelly Adair's. Made great progress on the site. Good job, get
Good Cardio workout. Excellent burn. Did a good job of water intake. Watch
the little snacks here and there around the office. Talked about the BFL
plan to a number of people at Dale's going away party. There was one woman
who of course had to say something negative, as always, said it was unhealthy
to do what I am doing. That's funny considering she has no idea what I
am doing or that thousands of other people have and are doing it. Didn't
waste my time. I had two beers and 10 large glasses of water. Felt good
to maintain control and watch others as opposed to being one of them.
Great workout at the gym. Took pictures to GNC and they thought I have
had incredible results. Then pumped myself up and bought new clothes.
Felt good to fit into waist size 32 & 34 jeans. Haven't been able
to do that for nearly 4 years. Went out and had two drinks and lots of
water. Overall good day.
Felt that I had to workout so I did stairmaster for 20 min and then worked
on abs. Signed up for the "try"athalon for next saturday at
the gym. Good free day - relaxed and unwound. Good day of converstation
with everyone. Food bloated me and it was good to taste it though. Good
Awesome, awesome workout. Burned the hell out of my legs. Then did 10
minutes on stairmaster. WOW! Unbelievable burn. Made great progress with
the Web site. Within the next week the site will be complete. Everyday
more attention is brought to the program. Great job.
Best workout for aerobics to date. WOW, does the stairmaster kick my ass.
Had a difficult time staying focused on being positive with today. This
challenge has totally changed me. I have been told by more then one person,
I am a lot more direct and to the point. I know I am and have a "can
do" attitude. Hate being around negativity. Many things going on.
Great job on workout. People asking all the time about the food and health
from me. Great feeling. Going to look into becomeing a personal trainer.
Good day. Drink more water.
Good hard workout. Best upper body workout yet. Did anawesome job. Muscles
very tight. People noticed at the gym. Good water intake. People at work
commented on as well as clients about the Web site. Everyone really likes
it. Cool! Getting email from people about the site and how it has served
as an inspiration for them. Keep up the good work.
Great intense workout. Very good intensity. Keep up the good work. Need
to increase intensity as I go and watch the diet closely. Fine tune the
diet and supplements. Need to loose the fat around lower abs. Then I will
be set. Many comments again today. Keep on keeping on. Finishing site
Great workout again. This week has been excellent for working out and
picking up the intensity. Did a great job. Today was a co-worker's last
day. He is very cool, Mr. Don Trouba has made my life at work much easier
and happier. I hate to see him go, but he is going to Europe, what an
awesome opportunity. Stay on track at work and focus on the projects at
hand and not others. Tired, watched a movie and went to bed earlier. "Try"athalon
is tomorrow. Need to rest. Taylor and Lauryn posted on the message baord
and made my day. Very cool. Feel a cold coming on.
Woke up and cleaned my apartment, then went off to the "try"
athalon. WOW!! An hour of cycling, then and hour of body pump, and finished
with an hour of turbo kick. The cycling totally kicked my ass, looked
as if I was showering in my own sweat. The body pump was tough at times,
but the turbo kick was tough. Felt good to accomplish that. I will be
ready for my free day. good way to end a good week. Ready for week nine
to come. keep on improving.
Feeling a bad cold coming on today. Ate a big breakfast and worked on
Pro-Bono Web site for hometown today. Are junk food all day. It felt good
to do nothing. I need to kick this cold. Got to have a good week ahead.
Stay on track and work hard.
My cold seems to have come on even stronger. UGH! Trying to fight it off.
Not much fun. I had a good upper body workout this morning. Great focus
and got things done. Maintain throughout the week. Good start to the week
aside from the cold. Good water intake as well.
Oh man, this cold really sucks. I can hardly hear. My head is congested
and my nose runs constantly. I had a very strong hard workout today on
the stairmaster. Total sweat. Today went bad fairly quickly. Good focus
and accomplished a number of things. Water intake was good as well as
eating. Need to get rid of this cold. It is worse then the day before.
Overall good day. Just need rid the cold.
Cold kicked in high today. Trying to fight it off as best I can. I had
a good upper body workout this morning. great focus at got things done.
Maintain throughout the week. Good start. good water intake as well.
This cold is terrible. I had a good aerobic workout today on the stairmaster.
I took some medicine and had some chicken soup cleared my head then headed
to bed about 3 hours earlier then usual. Listening to the audio tapes
of Bill's help to keep in mind you will always have adversity.
I am feeling better today. Cold still present. Good hard leg workout today.
Pretty non-productive day at work. Tapes are very inpsirational that Bill
sent. Good focused efforts. Good water intake. Need to increase the intensity
The blasted cold is still lingering around. Although, I am feeling better
despite it still being here. I can feel myself getting in better shape
every day. The jeans that 4 years ago I could barely fit into are now
loose on me. It is a great feeling. Good water intake and a good hard
cardio workout this morning. I had an board meeting early this morning
so woke up earlier then usual. Some unexpected things came up, but will
work through them. Overall a good day. The days are flying by. Keep the
Good day. I worked
out a little. I felt as though I needed to. Food tasted good. I went a
little overboard on the OREO cookies, but hey I worked my ass of all week,
so why not? Cold is still lingering a bit. Awesome day outside so I took
advantage of it as best I could. Good relaxing day. Starting on the 10th
week. WOW!- The time is flying by. Lots of things going on. Lots of change
in store. Embrace change and go with it. Go all out and get it done.
Great day. Today was
a very productive day with the workouts and work. Need to increase water
intake. Good food intake. Worked out 2 times today. Now that I am in the
final weeks, I need to really kick ass. Things have gone by fast and made
lots of progress. Legs looking great. Need to loose the little around
the waist. People comment every day. on my progress. Keep up the good
work. The end of this challenge is near. Great job.
Great, great workout. Ran 3 miles and biked 4.75 miles. I had my bodyfat
checked today and the readings were all over the map. I had one that was
13.8% on a hand held reading, to 12% on a Web site calculator. I went
from teh Web site one when I started and it was 23%. I now weigh 190lbs.
Incredible results. Went to GNC and had tons of comments from my pics
that are at the store. Every day I have tons of people comment on my progress.
Need to stay up on the water intake. Doing great, finish strong.
Woke up too early and then felt flat this morning. I had a good workout
for upperbody. Hit is hard. Amazing how much more weight I can lift in
10 short weeks. I get more looks in the gym now that I am not such a blubber
butt. I love getting the burn. Awesome feeling when it is achieved. The
Krispy Cremes looked so good at work today. Awe, man I was hurting to
try one. Overall decent day. Not much time left so keep hitting it hard.
Great workout. Woke up tired, but got after it and hit it hard. great
day of aerobics. Hit legs overtime tomorrow. Added search feature on the
Web site. Good water intake today. Feel better when I drink more water.
Played volleyball tongiht. good week finish strong. Can totally tell the
fat is shedding off of me. YEAH!
Good hard leg workout. Felt awesome. Legs are looking good, I am pleased
with the results I am seeing. Great definition in calves. Relaxed int
he sauna tonight. Good food and water intake. I watched Montel
cool feeling knowing I am part of it all. Online seminar with Bill was
good. Bill posted on the yahoo club board and it was an exciting experience.
Cool way to end the evening.
Good day, went to my old school and it looks great. The art college is
making great progress. It was a great realxing day. Good hard workout.
Gettting a number of looks in the gym now. The looks you don't get when
you are tubby like I was before. Today I posted on the yahoo club and
received feedback from Scott Nelson. Scott is an EAS champion from the
Body-for-Life Program. VERY, VERY Cool experience. I'm feeling great.
Pigged out. Slept. Pigged out some more. Felt great. I had to force myself
not to workout today. Very bloated feeling and looking with all the junk
food. UGH. Feels good to know that healthy food is my lifestyle now. The
junk food is nice once a week, but won't go back to the old ways. Time
to turn it up yet another notch this week. So cool to hear from Scott
Nelson that he liked the site. Means a gret deal. Also him commenting
on my progress. How frick'n cool! Stay Positive and get it done.
WOW! I had and an awesome upper body workout today. The weight increased
as did my intensity. Even after a free day I was looking ripped today.
Felt good. I had lunch today with "coach Becki". Becki is competing
in her second challenge. She is doing a great job and is a great inspiration.
Very cool to meet her today. It was a pleasure meeting and talking with
her. Food intake was good as well as water. Things are clicking and moving
right along. Keep on keep'n on.
Good Day Stayed focused. Did a good job of visualizing. Work up
and hit it hard. The day went by fast. Busy day and getting ready for
trip. Good Monday.
Busy...Long day. on the road. Got a good workout in before we left. Drove
across Iowa, wow, glad I don't do that everyday. Long haul. We had a seminar
to with the interactive department and it went well. Went out and ate
afterward, steak tasted good along with a potato and mushrooms. Eating
on the road is a challenge, but bars come in handy.
Woke up and didn't get a very good night's rest. I was awake every hour.
UGH! Used the hotel's weight room and did 25 min on the stair master.
Most of the day was spent on the road. Went and had a great lower body
workout. Squated 405 lbs, 6 times. I was very, very focused. In a total
zone. Need to maintain staying in the zone. This week went by fast. 1
1/2 weeks left. Keep going strong, looking good.
Great Workout - awesome sweat. Ran 2.75 miles. WOW, what a workout, Intense
mental challenge and hit a ten. Biked 6.25 miles, didn't hit a ten but
still a good sweat. Food intake was good. Entering final week. How awesome!
I'm going to finish and finish strong. Oh YEAH! No St. Paddy's drinking
for me. Great focus lately, keep it up.
Exhausting day. Started out lagging. I didn't get much sleep last night.
Things in my personal life are mixed up and mentally draining. Good upper
body workout, despite slow getting up. Busy day. I was able to get a project
through for work. Stayed focused and strong it felt good. Didn't bother
going out. 1 week left, I can't wait to take final pics.
Woke up and felt better. Worked out hard and sat in the sauna. Very relaxing.
Ran errands all day and got a number of things done. Took dress pants
in to get refitted. Still stressed about relationship and where it is
Slept in very late today. 1 week from now I will be in San Fran, living
large. Oh Yeah! Busy week ahead. Number of things to accomplish. Stay
focused and finish strong. Almost there!
Good leg workout. Burned great. Carb depleting is tough. Mentally and
physically challenging. Set up appointment for photos: 9am Saturday. So
close! YEAH! I am irratible at work and ready for the depletion to be
over. UGH. Feeling flat. worked out and muscles felt hard. Cool feeling,
veins really popped. Stay focused and stay positive. Going to Vegas w/BFL
Very stressful day. Woke up flat and carried over the entire day. I had
an early meeting and woke up late, so didn't get a full workout in like
I wanted. Day was long and stressful. Worked out in the evening. I recovered
and regrouped. Tomorrow will be a new day. Get back on track.
Woke up totally pumped. Great upper body workout. Looking good and stayed
focused. Took care of issues at work and should help my state-of-mind.
Tough day mentally draining the afternoon was better, but rough evening.
Trying to make a long-distance realtionship work. Last day of carb depletion.
Yes, much better. Carbed up today and it felt great. My well-being was/is
much better. One more day to go. Oh Yeah! Looking and feeling good. Yes
Great day of high energy and excitement. People talk about the plan and
what I am doing everyday. Such an awesome feeling. I can't wait to go
to Vegas. It will kick ass. Good day or working out and at work. Things
were accomplished and right on track. Put on my tanning lotion. That was
a trip, very messy and cumbersome to deal with. I looked kinda freakish
Took my final pics this morning. Woke up did a light workout and then
took them. It was weird knowing I am done with the 12 weeks. Awesome feeling
of accomplishment. I can't wait to get the pics back. Should be very cool.
I am excited I finished. After the second week there wasn't a doubt in
my mind that I wouldn't finish.
The official last day and it is a free day. I am on my way to San Francisco
for a few days to attend a FLASH conference. Should be cool. Everyone
asks me so now that you are done, now what? I am going to do a second
round beginning in the middle of April. Stay tuned for 12 more weeks of
changing my body for life. I am done. KICK ASS!