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The C H A L L E N G E	Robert John Guthro

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MAY JOURNALS


Date:: 08 May 2003
Time:: 22:32:06

Todays Journal

April 15

Today was my second assessment and the results are in. It has been 1 month and 5 days since I started on my transformation and I have lost about 23 pounds. I think I could have done better if I hadn’t had the occasional cheat day, but losing the weight equivalent of a small child in just over a month is pretty damn good. This has certainly instilled in me a strong sense of motivation to persevere and push myself to the next level (whatever that is). I will be more diligent with my training and dieting. 23 pounds, wow! Life is good today.

April 16

I had a good day. After work I went to the gym and did lots of abs, obliques and back extensions as well as cardio. I’m sticking close to my diet, actually exact would be a better word. Of course I want to be lean and buff by like yesterday, so I’d better keep on doing what’s been working so far and I’m hopeful to confident that the much desired results will come. Life is good today, despite it’s occasional pitfalls, because it is through pain that I grow, spiritually and physically.

April 17

I had a good workout after dinner tonite. I can slowly feel that my strength is getting better. It’s difficult to push myself as hard as I’d like to without a spotter to max out my reps, so I go till I can’t push another safely and then immediately decrease the weight and push some more. I did more cardio tonite as well. I’ve felt hungry most of the night so I had a scoop of protein powder in water at 11 p.m. It’s definitely bed time. Life is good today.

April 18

I took the day off from the gym. I did, however, go for a nice long walk in Steveston. I’m so grateful to have a healthy lifestyle today, it’s totally awesome. I’m beginning to feel so much better about every aspect of my life that I can’t help but be filled with gratitude. I gave myself a treat this afternoon in the form of a skim milk mocha, that will suffice for my Easter weekend chocolate fix. I also had a small bite (very small bite) of a Hawaiian Pizza that my friends were consuming mass quantities of. Of course I was eating my 4 oz. of chicken with 2-1/2 cups of veggies while they were enjoying the pizza feast but what can you do? Life is good today.

April 19

Dealing with the diet. I went to a potluck Easter party tonite and so I altered my eating plan slightly. I didn’t go overboard by any stretch, but I did not remain strict adherence to my plan. I did go to the gym earlier today to do legs and cardio and on Sunday I will go again to work my upper body and cardio. I know I need to keep my protein intake high and train hard to build new muscle and that’s what I’m trying to do. I look forward to receiving my new plan from Bodies ‘N Motion next week. I need to be more disciplined with my diet on weekends and at social functions but all that aside, my life is good today.

April 20

I talked to my Mom today and she told me that my second assessment pictures were on the BIM website. She tells me they look really good and that she could see a dramatic difference from the first ones. I look forward to seeing them. I went to the gym today and I strained my right wrist doing bicep curls. I hope it will be alright by Tuesday. Other than that, I had two small Easter treats again today, a small mocha and a small latte. I’d better cut that crap out. Life is good today.

April 21

I took the day off from the gym today. I needed the rest. I was very strict with my diet, however, and I plan on a good workout and long cardio session tomorrow night. I realize this may be sounding cheesy and repetitious by now, but I always like to close my journal entry with a truthful, positive thought, so, in a simple way, I like to say, my life is good today.

April 22

I had a very good workout tonite and I did lots of fat burning cardio. I bumped into one of the other transformers at the gym. It seemed like she was doing great. I saw her doing step-ups which I’m supposed to do in my routine but I usually don’t. I do alternative leg work like leg press, hamstring curls and calf raises. I really don’t like step-ups. Anyways, that’s enough for now. Of course I also watched the Canucks eliminate the Blues and life is good today.

April 23

Sometimes I feel motivated and some days I don’t. I wonder why? There’s the occasional day when I feel really out of sorts, run down and tired, and other times I feel unstoppable like I could exercise and run for hours.

I think my high protein diet is causing some irregularity, so I purchased some Metamucil. Maybe that’s “too much information”. Metamucil to the rescue. Anyway, the truth be told, I did over an hour and a half of cardio last night as I rode the bike at the gym for the duration of the game 7 Canucks vs. the Blues. I like to do cardio and watch T.V. at the same time – it makes exercise seem effortless. But I took tonite off. Well it’s time to rest, I have yet another long day of work, weight training and cardio tomorrow. Life is good today.

April 24

I will receive my second phase transformation package on Monday the 28th. I look forward to the new information. In the first month I lost a lot of weight but it doesn’t seem to be dropping off as fast now. I had a good workout tonite with lots of cardio and I’ve maintained my diet well today. I still wish I could get totally lean and ripped overnight, but when I think back and remember that just 2 months ago I was so fat and out of shape that I had a very difficult time just trying to reach my feet over my stomach to put my socks and shoes on, when I remember that in comparison with today, I guess I’m doing well. Life is good today..

April 25

So now that I’m going to the gym all of the time, it seems that I’m often talking training and diet tips with people. Tonite a friend of mine who used to do bodybuilding competitions told me that you could eat as much protein as you want and that if you’re training regularly it will not convert to fat. Naturally, I then had some tuna and salmon sashimi in place of my night time protein shake. Life is good today.

April 26

I had a swim today at a pool near my house and when I stepped out, I really noticed how much smaller I am. It’s quite remarkable. Compliments and comments about how I’ve changed seem to come constantly. I am definitely seeing the results of my efforts. Life is good today.

April 27

Today another friend of mine wanted to know if he could copy my diet and exercise plan. I’ve had a number of people asking me what, when and how I’ve been eating. It seems that people always seem to see me eating, like all the time. It’s like every time we see you, you’re eating, but you only get thinner. It’s pretty cool. I did lots of cardio tonite and I feel tired. My right knee seems to bug me a lot so most of my cardio is on the recumbent bike. I’ve had some friends want to train with me but I find that that makes it more difficult to focus on intense training because there’s too much talk time. Yet on the other hand, it’s nice to have a good spotter to help push me further and max out my reps. This probably sounds like a bunch of mumbo jumbo, but I’m wiped. Life is good today.

April 28

Tomorrow I will start on my new training program. Weight training 4 days a week with cardio, abs and lower back extensions 5 days a week. My diet is not really going to change that much. I am stoked and ready to push on and move forward. Life is good today.

April 29

I don’t know that I am comfortable with training each major muscle group only 1 day per week, but that’s what my new plan has set for me. So tonite I did chest, triceps, abs, lower back extensions and cardio. Apparently I have to be careful not to overdo my cardio because it is causing me to lose muscle as well as fat. So, as with most other things in life, I will try to achieve a healthy balance. Life is good today.

April 30

I trained hard today. Hamstrings, shoulders and abs as well as intense interval cardio training on the stairmaster for 30 min. Tonite I really noticed that I am becoming stronger. For my last set of the shoulder press I was able to do 6 at 230 lbs., that’s 4 – 45 plates and 2- 25 lb. plates. I was happily surprised. Life is good today.

May 1

My hamstrings and shoulders are good and tight and sore from training yesterday. I took today off but I’m back at it on Friday. I enjoy eating healthy and exercising regularly, it certainly beats the alternative and it is becoming habitual, like a new way of life. People have asked me, “how long do you have to do this thing for?” My response is usually something like, “I don’t have to do this, I want to do this, and hopefully for the rest of my life.” I don’t really see this as a 16 week challenge but more of a life long challenge. It seems to me that a healthy, active life has far more advantages than disadvantages so why wouldn’t I want to maintain that. Of course, I do. Life is good today.

May 2

I went to the gym tonite and I trained hard. I trained my quads, calves, abs and cardio. I was able to squat 275 lbs. for 6 and on the leg press I did 770 lbs. for 8, and I could have gone heavier. I hope I can walk ok tomorrow because I have to train back, biceps, abs and cardio. There is no doubt that I am becoming much stronger and more fit in general. Life is good today.

May 3

Another good day, although I did have a bag of chips as a treat. When I weighed myself at the gym today and realized that I had lost 28-30 lbs. in less than a month and 3 weeks, I figured I could give myself a small indulgence. Now I just want to become more lean and muscular, so I’ll keep doing what I’ve been doing. It’s obviously working well for me. Life is good today.

May 4

I took the day off and had a couple of nice food treats. There is no need for concern just because I allowed myself food treats 2 days in a row, I’m not too worried about it. My nutrition plan is always strict Mon.-Fri. and altered on the weekends. It seems to always work out that way and it doesn’t seem to have dampened my results so far. Life is good today.

May 5

According to my program design, I am supposed to take 2 days off in a row with no weight training or cardio. So, today I took off. I felt tired after work but I still wanted to go to the gym. I fear that if I don’t stick to a routine I will get lazy. For some reason today I found myself having self defeating thoughts around things like diet, telling myself it’s probably ok to eat this or have that. I must be cautious not to get off track if I expect to maintain the results I’ve achieved so far, so I will practice more discipline with my training and diet efforts. Life is good today.

Date:: 15 May 2003
Time:: 01:09:06

Todays Journal

May 6

I always feel so good after a workout and tonight was no exception. I had a good night at the gym and I trained hard but I want to train even harder. I’m thinking that a solid training partner could help me to get more from my workouts but I’m hesitant because I don’t want to be slowed down either. I guess the best thing for me for now is to ask whoever happens to be standing around or resting between their sets, to spot me and help me max out my reps. Most people don’t seem to mind spotting when I ask. I don’t mean to sound so selfish, me, me, me, I, I, I, it just comes out that way. Life is good today.

May 7

Even though I’ve lost 30 lbs., I realize that I still need to lose 30 more. The quality of my life has improved so much since the start of this challenge, it’s great. It seems that now there is not enough time in the day. I have become so active and involved with my own life that living is once again filled with rewards and joy. Sometimes I still feel uninspired or lacking motivation but those times are few and far between. Life is good today.

May 8

I guess I haven’t had quite enough water over the past couple of days because my skin and lips are dry. I’ve also done a lot of cardio work so I must keep my water intake at a minimum of 2-3 litres a day. Today my chest and triceps are still sore from my workout on Tuesday so I must have pushed myself hard enough. It really is wonderful to be getting my life back. Life is good today.

May 9

Another hard week at work but a good week still the same. I had a good workout tonight and I feel great, but tired. My body is really changing, it’s pretty cool. I’m going to push myself hard at the gym tomorrow and try to stay strict with my diet over the weekend. Life is good today.

May 10

I slept in today, being the only day of the week that I can and I must regretfully report that I didn’t make it to the gym and I’m not sure I’ll be able to make it on Sunday either, because it’s Mother’s day and I’ve much to do. I’m not overly concerned about missing a day once in a while because exercising has become a routine for me, a new healthy way of life, and Life is good today.

May 11

So I didn’t make it to the gym today, as I expected and to top it off I went to some fancy restaurant with my Mom and my brothers for Mother’s Day where I proceeded to eat way too much protein, and food in general. I suspect I will have plenty of muscle strength and energy tomorrow when I go to work and then to the gym. I guess the positive side of when I cheat on my diet is that it motivates me to want to really train harder at the gym and because I work out regularly I think my body really soaks up the protein in all the right places because my muscles are developing very well. Life is still good today.

May 12

I’ve been plagued with a cold. It took all of my energy to make it through a day of work, never mind trying to train. Today will be my third day off in a row and I hope that by resting rather than training tonight that I will recover quickly from my cold. I will take from this a lesson, the lesson of learning to respect and listen to my body. Life is good today.

Date:: 17 May 2003
Time:: 23:03:26

Todays Journal

May 13

Wow, I really like how I feel after a good workout and tonite is no exception. A lot of the time it’s like dragging my ass to get to the gym, but once the blood starts flowing, its all good. So it seems that I’m over my cold and I’m back on track. After 3 days of no training at all, I found myself getting comfortable with the idea of not exercising, yikes, what’s up with that? Anyways, I gave myself a good jumpstart tonite and life is good today

May 14

I went to the gym tonite but my energy just wasn’t there so I didn’t push myself as hard as I would have liked. I still feel good and I’m still losing weight rather than gaining it but at a much slower rate than the first 6 or 7 weeks. I had a little chocolate tonite for the first time in months and I’m sure that didn’t help my cause any, but all things considered, I’m doing well and life is good today.

Date:: 22 May 2003
Time:: 17:49:19

Todays Journal

May 15

I slept in a funky way last night and my neck has been really sore all day but that didn't stop me from going to the gym to do abs and cardio. After that I went to a nutrition workshop where I was informed of some interesting facts on fat, calories, what's good and what's not, etc. It turns out to be that Big Macs and chips are bad - broccoli, brown rice and boneless, skinless chicken breast is good. Go figure -(ha-ha). Life is good today.

May 16

Today is the first time since the start of my transformation that I got on the scale and my weight was up 2 pounds instead of down. I hope tht means more muscle and not more fat. I heard about fat free creamsicles and fudgsicles at the nutrition workshop, so of course I had to buy some. They are very good and I'm good and tired. Life is good today.

May 17-19

On Saturday I waited too long between meals and the results were awful. I spent too much time at the gym and was 2 hours late for my second meal of the day so when I finally did eat I was so run down and fatigued, that it took a while for the food to recharge me and then I ended up missing a meal for that day. Sunday my routine was off again and I went on a bit of a junk food binge at the movies. I hd an Aero chocolate bar and some M & M's followed by some late night Pringles, all this cused me to feel sick to my stomach (lesson learned). Today was supposed to be another day off from the gym but I went tonight to do some cardio for 45 minutes to try to make up for Saturday and Sunday. The work week ahead will help me to maintain my diet, as I've mentioned before, it is easier to maintain with my time being more structured during the week. It's nice to have aa healthy routine and life is good today.

May 20

I had a long, hard day at work. I probably had my heart rate in my fat burning zone for a couple of hours. After work I went to the gym and trained hard and did another 40 minutes of cardio. It seems that my weight loss has slowed way down and tomorrow I go for my third assessment so I guess I'll know the results soon enough. Despite how tired I am, life is good today.

Date:: 30 May 2003
Time:: 10:36:44

Todays Journal

May 21

Wow, I was so shocked when I stepped on the scale today for my third assessment, that I started laughing. Today I weigh 179 pounds. Oh my god - since last month I've lost 14 pounds of fat and gained 1 more pound of muscle. I've lost 35 lbs. in less than 2 and a half months. Can you believe it. Oh ya baby, life is good today. I think I'll keep on doing what I've been doing because the results are worth it.

May 22

So I went to the gym today and I did lots of cardio and abs. I'm really going to work even harder this last month so that I can become as lean and ripped as possible before my final assessment. Although I am achieving my goals, I realize I will need to continue to strive towards them once the 16 week challenge is complete and I plan on doing so. But again, life is good today.

May 23

What an amazing day. I had a really good leg workout after work and I'm learning new exercises that seem to be helping. I also learned more about me today. I'm thinking of the best way to describe what I mean but it's difficult. I was listening to another person talking about some experiences in his life and in doing so, I was able to reflect on mine, with that came a realization of how my actions and behaviours can impact the people and places around me. What I got out of that was some new ideas on how to make the world around me and the world within me a better place for me and others. Perhaps that sounds corny, general and vague, but I think it makes sense to me. Ultimtely I create my life, my destiny and my problems. Difficulties are only difficulties if I choose to see them as such. Today I choose to see solutions and hope rather than problems and despair. That's where my head is at right now and life is good today.

May 24

I trained hard today and I felt great, but I never seem to be able to be in the gym for less than 2 hours and it takes up lots of my time but there is no way to get out of there sooner. Listen to me, it sounds like I'm whining. I don't mean for it to come across that way. I'm just stating the facts. I feel tight and lean today and thats wonderful of course, so I'd better have a BBQ hamburger, which I did as well as some other small junk food treats. Oh well, my lifestyle has changed so much for the better. Life is good today.

May 25

Day off from the gym, combined with chinese food at Mom's for dinner = I feel fat. Just like that, in 1 day I went from feeling tight and lean to fat and bloated. I look forward to the Monday to Friday routine. It's always much safer for my diet. Aside from that, I am spiritually well and life is good today.

May 26

I had a long day today. I'm feeling bloated and fat. Tomorrow I'm back at the gym and I look forward to it. This week is going to be nuts - I'm working, helping my Mom move and training. I'll be go-go-going pretty much non-stop all week so I'd better pace myself well and drink lots of water. Life is good today.

May 27

I worked out today with a friend and it was great because he really helped me to push myself further than I could have on my own. I think I'll feel today's workout for a couple of days but that's ok. Life is good today.

May 28

Oh ya, I'm sore. I'm a little too tender from training yesterday so I was unable to work my shoulders today, although I tried. I ended up doing abs, cardio, and hamstrings instead. I should be alright for tomorrow, but, of course, life is good today.

Date:: 21 Jun 2003
Time:: 11:12:10

Todays Journal

June 10

I had a good workout tonight at the gym. I saw John and Heather there and they both look great. I still feel positive and motivted towards the challenge but this last couple of layers of fat are a real struggle to get past. I'm confident that if I continue with my diet and continue to push myself harder all the time, that I will continue to lean-out. That is my hopeful intent. Life is good today.

June 11

On my feet for 8 hours and then off to the gym. No different from any other day, I suppose. I didn't train very hard tonight and I only did 30 min. of cardio, but I still felt great when I was done. I wonder if I'm becoming obsessed with losing body fat because it seems that no matter how much I lose, I still see myself as fat. I've lost over 40 lbs. since the 10th of March and I'm shooting for 50 lbs. by the end of the challenge. I must continue to gain or maintain my muscle mass while lowering my body fat at the same time. I've got 4 weeks left. I can do it. Life is good today.

June 12

I feel fat today. It's strange that even though my weight continues to go down and I've lost over 40 lbs., I still feel fat some days. The other side of that coin is that some days I feel lean and tight. Anyways, I did my cardio, abs and legs today and I felt good afterwards, but I didn't train my legs very hard. I guess I'm really starting to listen to my body. Some days I feel really strong and energetic so I train all out, but other days I feel blah and I train half-assed. All in all, I'm doing quite well and life is good today.:)

June 13-15

I've had an interesting couple of days and I can foresee a tough, long week ahead. So much for living in the moment. Anyways, I haven't been to the gym since Thursday night and I don't feel great about that. On Friday night I had a cheat night and when I woke up on Saturday, I felt unusually lean considering the Chinese food from the night before - it was weird that I felt so tight. Today I feel bloated and fat again, go figure. Tomorrow and Tuesday after work I'm going to be helping my Mom move so it's going to be a crazy week and I'm not sure how I'll fit it all in. Ya, life is good but kinda crazy today. YIKES!

June 16

Another long day with no time for the gym, but I did work for 8 hrs. and then moved my Mom for 7 hours, well, not her, but the contents of her house. My back is tight, I'm tired as hell and life is good today. Go figure.

June 17

What a wonderful phenomenom that I can feel totally bagged, I mean so tired that if I were to sit down I would fall asleep, yet I take my ass to the gym, do 300 situps, back and bicep training and 60 minutes of cardio and I feel alive and great, like magic. So I'm back on track and life is good today.

June 18

I was so tired when I got home from work that I passed out for 10 minutes or so, then I awoke feeling rejuvinated a little bit so I went to the gym and then to a friend's stag party at a local pool hall. I had some pizza and felt bad afterwards. I wasn't even hungry. I invited a girlfriend of mine to go rock climbing with the BIM crew on Sundy but I wasn't sure if that was o.k. Anyways, I saw her today and she was upset that I never confirmed her attendance. I'm sorry Anna-Marie. I'd like it if you came and you're welcome to. Life is good today.

June 19

I notice that some days I can train heavy and some I can't. Today my energy is way down. It has been all week fter helping my Mom move. Anyways, I still went and trained and as always I feel better for it. I must continue to drink lots of water and stick to my diet. Life is good today.

Date:: 24 Jun 2003
Time:: 17:33:43

Todays Journal

June 20

Another week of hard work and training. Today I worked on my abs, lower back, quads and calves. I went hard and I feel good. In the morning I will help a friend move and then go to the gym and on Sunday its rock climbing in Squamish at the Chief. My life is so wonderful and full of opportunities. I am grateful. Life is good today.

June 21

My diet was a little off today but I did go to the gym. My legs are sore from yesterday's workout which tells me that I trained them well. Tomorrow is the rock climbing adventure and I look forward to it. I'm not prepared at all yet, so I'd better get up early and get it together. I'm amazed with how my body is transforming. It's quite shocking. I feel great and life is good today.

June 22

So today I went rock climbing in Squamish. I've only ever done it inside at climbing gyms before and that was 6-8 years ago. Today's adventure was a very fun experience. On a different note, I shaved my chest tonight for my assessment pictures tomorrow. It feels weird but it looks alright, I guess. Anyways, I'm off to sleep now and indeed life is good today.

Date:: 26 Jun 2003
Time:: 19:58:56

Todays Journal

June 23

Well, I went for an assessment today after work and it turns out that since my last assessment last month, I have lost 15 lbs. of fat and gained 6 lbs. of muscle - that puts my total weight loss at 48 lbs. since March 10/03. My body fat has gone from 35% to 15%. Wow! If I keep on living like I've been living, I'll probably keep on getting what I've been getting. Results!

Each day can be like the first day of the rest of my life. It's ok for me to look at my past, to learn from my experiences, as long as I just look to learn and don't stare, I can always be moving forward to a better, more fulfilling life. Life is good today.

June 24

Stupid chocolate bars! I went to a movie tonight after going to the gym. I had a stupid chocolate bar and a bag of chips. Of course, now I feel sick and guilty. What a combination for my self defeating decisions. Not a very wise reward for my efforts. Lesson learned, hopefully. Chocolate and chips - bad. Water and protein - good. Despite my learning experience, or maybe even because of it, life is good today.

APRIL JOURNALS

April 14

I felt unusually tired all day today. I went to the gym to do a half hour of cardio after work and that seemed to give me some energy. I go for my second assessment tomorrow at 5 pm. I’m curious to know the results. I look forward to the second phase of my transformation and I wish the greatest success for all those involved. This really is becoming a new way of life for me all over again and I think I like it. Life is good today because I choose to perceive it that way.

April 13

I went to the pot luck gathering at John’s tonite with the best of intentions to not break from my eating routine. I even brought my chicken and rice , measured and weighed to be eaten at 5 pm. It did not go that way. For me it turned into “the pot luck pig-out”. There was so much good food that I had to try some and it tasted so good that I had to have some more. I’m sure nobody can relate. Anyways, I felt very full and heavier when I left but I will be back on track for Monday. It was nice to meet with and mingle with others of the same mindset, to be more fit. I finally got to a computer today at the Library where I learned how to check and send e-mails, so I’ll probably do that every Sunday. I am grateful for my improved quality of life today and if I continue to do what I’ve been doing I suspect it will keep getting better. Life is good today.

April 1

I went for a jog tonight along the promenade in White Rock. On the return portion of my run, the rain started coming down harder and the wind was blowing strong against me. Just as I was getting discouraged I looked to my right and saw an owl flying along side me about 20-40 feet away. It was awesome. I consider that to be an experience of the spiritual variety. Seeing that owl flying with me, against the rain and wind, was powerfully inspirational to me. Talk about spiritual motivation and it doesn’t get much better than that! Life is wonderful today, because I perceive it that way.

April 2

After the gym this morning I went right to work and got right into some serious physical activity for a couple of hours constant, that was plenty of cardio in my fat burning zone. When I first stepped out of bed today my calves and quads were really tight and sore from my run last night. I’m on track with my training and my diet. I’m feeling good and tired, life is good today because I perceive it that way.

April 3

Another long day at work, I went to the rec. centre tonight for abs, cardio, hot tub, sauna and swim – it was nice. I’ve been staying strict with my diet but not drinking as much water but still at least 3 litres a day. John wants to talk to me about my being on some TV show or something but I can’t have a camera crew go into where I live because I live with 22 other guys, and my employer won’t allow a TV crew for safety and liability reasons, so I don’t know how that will turn out although I’m keen on the idea. Time to sleep. Bye for now.

April 4

I had a good workout this morning and a hard day at work. Earlier tonite at around 6 pm I had a small sliver of a piece of a friend’s birthday cake (carrot cake with icing). I don’t feel guilty about it. I think I’m doing very well. I’ve already lost about 15 pounds and it’s only day 26. I’m going to keep on doing what I’ve been doing, it seems to be working so far. Life truly is good today.

April 5

So today I had a vegetarian egg white omelet for breakfast with 2 pieces of brown toast and peanut butter. That was nice for a change, but I think I prefer the oatmeal with protein shake. I took the day off from the gym and allowed myself a chocolate donut for a treat. I’m ok with that, I think I’m doing very well otherwise. Life is good today.

April 6

Today started off fine with a banana, oatmeal and a protein shake, then my mid morning snack 2-1/2- 3 hrs. later with 1 cup of 1% cottage cheese and a tomato, but tonight was not so good. I had a treat night at a special function I went to. Wasn’t really that bad, in that I still ate chicken, rice, and salad, plus some small tasters of a few other things but of course nothing was weighed or measured out and I also had dessert. It’s so much easier for me during the week when my days are more structured, to stay strict with my diet. Anyways I’m back on track for tomorrow. And life is good today.

April 7

I went to the gym tonight as I slept in this morning. My diet is going well and I am maintaining steady results. I’ll keep on doing what I’ve been doing until my next assessment on April 15.

April 8

I just got home from the rec. centre. I did abs and obliquies and lots of cardio followed by a hot tub, oh ya’. I think that I am at a plateau with my training and weight loss. I feel fat today. I think I need to step up the intensity of my training and lower my daily calorie intake just a bit. I suspect that John has something in mind like that for my next phase after my assessment. My mom has told me that I have been left some e-mails so I’d better figure out how to check them. I don’t have a computer so it’s difficult. If you’ve left me an e-mail and are waiting for a response, please be patient with me I’m just learning. I will succeed. I always do when I really, really want to. Do with just about everything in my life. My biggest obstacle always seems to be me. I appreciate my health and existence. Life is great today.

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MARCH JOURNALS

March 3

It’s March 3 at 10:20pm. This journal entry will have to summarize my reflections from March 1^st till now, as I have just been asked tonight to submit daily journals from that date.

Determination met with anticipation could best describe how I’ve been feeling, oh ya, and let’s not forget fear. Fear of not living up to the challenge, fear of fatigue, fear of failure. When I am truly honest with myself fear on the deepest levels has, at times, controlled my actions or lack of. But not today, not right now, not at this exact moment. At this moment I have an inner confidence, an inner spiritually guided power that will give me the courage to succeed in my daily events or life if you will. My routine for eating and exercise is still terrible but I am waiting with great anticipation for the guidance from Bodies ‘N Motion. I’m hoping that John will be training me, but at this time I really don’t have a clue what Bodies ‘N Motion has in store for me. But I do know what I have in store for them and myself and that is an amazing transformation. Today I simply await guidance. Like I herd John say in his presentation in February, If I follow the program A & B = C, the results. I am ready and willing to do whatever it takes.

March 10

It has begun. I met with John today at 5pm. I asked him questions about diet options, protein supplements, vitamins, training times and techniques and eating times. I am following my nutrition plan with great accuracy. I’m drinking water, more water and then water, needless to say I’m peeing more than usual.

I started off my weight training with squats, then decline dumbbell press, then one arm dumbbell row, then step-ups, dumbbell shoulder press, bicep curls and tricep kickbacks, followed immediately by 10 minutes cardio on the bike. I felt tired going into the gym but I felt great when I left. I could definitely feel my muscles coming alive. I also met Kerry today at the gym. He is another one of the 10 people being profiled. He was very supportive and positive. I need to find a way to on-line so I can feel more a part of this process with the others involved. It’s kind of bugging me that I’m not. Anyways, I’m going to the gym before work tomorrow at 6:30am so off to sleep I go. I wish everyone the greatest success in their journey.

Remember its not always the destination that we grow from, it’s the journey!

March 11

Wow what a long day. I didn’t get my gym time in this morning as I had planned but I did get my cardio and abs and back extensions done tonight. My meals are all prepared and measured up for tomorrow and I’m quite ready for sleep. I still feel muscle soreness in my quads but at least I can recognize that it is “good” soreness. I should be fine to start my routine and my day off with squats in the morning. After a 10 minute warm up on the bike I’ll be ready to get into my routine which I will follow with 12 minutes cardio on the bike keeping my heart rate in my fat burning zone! I felt like I had a little more energy today and I believe that my body is adjusting well to my strict nutrition plan. Rest is also important so off to sleep I go.

March 12

Believe it or not I am already feeling a difference. My body, mind and spirit are already reaping the benefits of healthier nutrition, lots of water and exercise. I have stuck to my nutrition plan, so far without cheating and I am confident that this new lifestyle will transform me. I must admit though, that when I smell certain foods it triggers a craving but it passes quickly. I went to the gym this morning and did my weight and cardio training. I felt great all day, but I find myself feeling really tired from 5-7pm. I am also quite tired right now and that means goodnight!

March 13

Well thus far I have followed my nutrition and training programs with precise accuracy and I sense it will become less difficult to follow once I establish the routine. There were times yesterday and today that I thought maybe I could reduce my meals a little because I wasn’t feeling overly hungry and my meals seemed big. I then reviewed my transformers package and came to my senses. I’ve also felt like doing more weight and cardio training than has been suggested and again I came to my senses and chose to stick exactly to the program. Overall I feel quite amazing. I was explaining to someone at work today (as they noticed me weighing my chicken for lunch to 4 oz) that I feel an unusual new clean energy and I even feel stronger already. My quads are over the initial shock of their first and second workouts on Monday and Wednesday and I’m now going to try to sleep so I’m not way tired when I get up and go to the gym in the morning.

March 14

I’ve been drinking so much water, 3-5 litres a day, that I’ve been urinating every ½ hour – 1-1/2 hours but I like it. I saw John and Phyllis at the gym this morning, just by chance, and it was a good work out today, short and intense. Next week I start on 2 sets per exercise, plus warm-up and cool down of course. I’ve felt really hungry tonight so I’m drinking more water and going to bed early. For breakfast I think I will try something different than oatmeal with Udo’s oil. Maybe an egg white omelet with veggies and salsa, oh ya!

March 15

Well I didn’t have my egg white omelet with veggies and salsa like I had hoped, instead I had the usual cup oatmeal, Udo’s oil and protein shake. But I am trying the eggs (while) tomorrow. I sleep in on the weekends so it throws off my eating schedule a little. As long as I eat every 2-1/2-3 hours and drink lots of water in between, it seems ok. I felt hungry today more than usual and I fantasized about eating some junk food like onion rings, bacon, cheeseburgers, chips, hot dogs and that sort of stuff. But I just drank water instead and I made it through the day ok.

March 16

So its been 1 week and I’m ready for more. My meals are already prepared, measured and weighed for Monday. In the morning I will go to the gym before work. I’m doing 2 sets of 15-20 reps of all my exercises this week. Last week I was one set and next week will be 3 sets. My cardio increases by one minute each day so by the end of the month I’ll be at 28 minutes and so on. I feel great despite feeling hungry sometimes. I’ve learned that it is important to time my meals accurately and drink tons of water to minimize hunger – I’ve already had at least 3 people that didn’t know of my 16 week challenge comment that it looks like I’m losing weight, so I know its working. I am ready to push on so bring it on. I will be a lean, clean machine if I keep on doing what I’m doing. Life is good today!

March 21

I finally broke down and had a “treat day”. Here’s how it went – 6:30 am – 1 cup of oatmeal before the gym, but not early enough. I was supposed to eat an hour before workout not 15 minutes before. My Dad trained with me this morning so I trained harder than I have thus far in the challenge so I did feel nauseous though I did not puke. Right after workout I had a protein shake and half a banana. Oatmeal at 6:30 counted as my 1^st meal. At 9:30 mid morning snack, 12:30 lunch, at 3:30 dinner and at 6:30 protein shake with water, so 5 hours and much water later I was out with a friend after going to a hockey game and I felt so hungry I knew I would have to eat. I had a Cajun chicken Caesar salad at Earl’s as my “treat” and it was so unbelievably good, I couldn’t believe how good it tasted. Anyway, I felt very guilty after eating so late in the night and not sticking strict with my nutrition plan. So tomorrow I will do some unscheduled cardio to counterbalance my unscheduled snack. Other than that, life is good today.

March 22

I slept in really late today like 12-1pm. I didn’t get my first meal in me until 2pm so my eating time schedule was thrown off. I was going to go to the gym today even though I’m supposed to take the weekends off, but I did not. I was actually sore from my Friday morning workout, but it’s a good sore. I took my training log sheet and my nutrition optimizer sheets from my Bodies ‘N Motion book to Staples and they made me a conveniently sized bound booklet which I will start using on Monday so that I can easily keep an accurate record of my daily training and eating. My body has changed quite a bit in the last 13 days and I look forward to more positive changes. Life is good today.

March 23

It’s been 2 weeks now and my pants sure fit looser today. I’ve got my new training and nutrition log book ready to use in the morning. I will accurately record my training and meals. I think that I am ready to take this challenge to the next level, 3 sets of each exercise and I will push myself as hard as I can. Without a doubt life is good today.

March 28

I really found myself craving junk food tonight. I drank water instead. I worked out this morning but did not do my cardio so I will make that up tomorrow. I can see slight changes in my muscle tone but of course I want to be totally buff right now. I know it doesn’t work that ay. I am hopeful that if I maintain what I’ve been doing so far that my body will continue to change for the better.

March 29

I slept in today until 2 in the afternoon – wow. That explains why its 2 in the morning right now and I’m still up. I went to the gym at 3 and did a 10 minute warm up on the bike then I did abs and hyperextensions of the back and thirty minutes cardio on the bike. This was all followed by a hot tub, swim and protein shake with water. Its really working, I’m losing fat and gaining strength and muscle. Lots of people are noticing I’ve lost weight, they can see it in my face. Of course this is a real motivator for me to keep on doing what I’ve been doing, it’s working so far. Yes, life is good today.

March 30

Tonight was the grand daddy of all cheat nights. I went to my mom’s for my birthday dinner with my brothers, step sisters and my mom’s partner, Terry. I had curried butter chicken with rice and salad at 5pm and a smaller serving of the same at 8pm plus a small piece of chocolate birthday cake in between. It tasted great going down but it didn’t set so well once I had it in me. That was the last of my “treat days”. I cannot foresee any just cause for another celebration like the one I had tonight until my next birthday. I can truly say it feels much better when I eat clean, healthy food as I’ve been doing for the past 3 weeks. My next assessment is scheduled for April 15 and I think the measured improvements and results will be quite good. I look forward to continued progress and success. Life is good today. P.S. If you would like to e-mail me that would be cool. I’m just getting hooked in to the internet, e-mail thing with the help of family and friends. You can get me at robertguthro@hotmail.com.

March 31

I went to the gym at 6am and did my full routine including 10 min. cardio warm-up

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