@Turlough Dont worry about it mate! It's only 2 days. I'm sure your still able to be apart of it! But I will say you have to sort the photos out. You don't need a newspaper. Just put #shredchallenge in the background. I did both on my photos. Have alook at my photos if you need help fella. If I remember correctly you need one photo face on, to the side and from behind. Also if you can one from a 45* angle. Good luck man!

Wow who is sore?? Me… thanks for all the videos and teaching on the boards.

I have a questions about my Macros that I am still confused. So Sorry for the long post but I just want to make sure I have the data correct.

My Data:

Current weight =233lbs

Body Fat% = 26.4% Hopefully lower after this week.

Fat weight = 61lbs (rounded)

Lean Weight = 172lbs (rounded)

Average BMR = 2703

Goal is fat loss (and building lean muscle) so subtract 250-500 calories from average BMR.

New BMR = 2203 and 2453 so I am going to use 2300 as my baselines calories.

Based on this data the macros =

Protein = 258g or 1032 calories

Fat = (using .35 lose weight) = 60grams or 540 calories

Total fat and protein calories = 1572

Carbs = 2300-1572 = 728 calories / 4 = 182 grams.

Therefore my Macros in grams =

P = 258

F = 60

C = 182

However the carbs seen high to me per the information that to lose weight you should be 50-100g carbs. So should I just reduce the carbs and add it to the protein and fat?

New Macro =

Protein = 301.5grams = 1206 calories

Fats =86 grams * 9 = 774 calories

Carbs = 75grams * 4 = 300 calories

2280 calories total.

Is this correct or a good starting point? Again sorry for the detail however I did not know how to ask the question without all the information.

@PaulChapman Hello mate. Yeah it's a great deal! I think you save $70. I did the very same thing as you. Just wanted to see the price difference and if it wasn't massive I'd rather go threw Scott because I guess he gets abit of a commission out of it ( help each other out and all that ) I couldn't find it anywhere in the U.K. So i gave up looking and went on Scott's link.

Yeah I'm shipping it to Essex in the U.K and in total it came to $150 odd. In our money its around £100. I think its gonna take 6 days for it to come but thats ok with me becuase theres no way im gonna shift this christmas food/beer belly fat in 6 days lol!

I cant wait to use it and also show updates on here like I'v been doing with the polar loop I'v got.

Hope this helps mate! And good luck with the competition! ( If you dont get one and i win this thing il send you the prize one :-D )

Awesome. Definitely think I need that second session of cardio, so as long as it's not going to negatively effect the routine, I'll do it!

Right now I think I'm between 14-16% body fat (sad face, really want to cut this down during the program while still building size) and before the program, it wasn't too pretty:

Calories: 3,200

Protein: 225g

Carbs: 320-340g

Fat: 75-80g

I'm 6'3 at 195lbs.

Hey guys :)

I am in the process of moving but i decided to participate in the challenge. So i had to workout in the cellar of my parents in law... right next to the heater...

Where there is a will, there is a way! :D Feels great to be here.

Dany

Today's workout was intense! The intensity of these workouts is amazing, nothing left in the tank! Was feeling exhausted during the dumbell rows, but plowed through it!

I'm looking forward to the progress updates ... I don't expect to see big changes the first couple weeks but have a feeling that after I've re-educated my body that the changes will be come more apparent and come more often!

Looks like you and I are in a similar situation ... weight and % fat similar. My hight is 5'8". I've been working with Scott on this and a few others have chimed in for me as well.

My current base for my macros:

Protein: 240g (960 Cal)

Fat: 80g (720 Cal)

Carbs: 150g (600 Cal)

Total: 2,280 Cal

As I am know expert and still reading and learning macros and nutrition I'd default to Scott or someone with more knowledge but for me this is my base with the goal of fat loss and strength gain.

Hope this helps,

Gerry

I'm on the road this week.  So, I do my HIIT cardio on the hotel treadmill, utilize power bands, heavy ab work and pushups.

im.pro.vise = Produce or make (something) from whatever is available!

I'm sorry but where can I find the workout routines???

I been wondering same thing

Took pic yesterday after I did HIIT workout. If I need to be honest, didn`t find it to hard, but i guess we going to build it up.

Do we need post pic every week?

Do workout will come out every day, because I havent resieved my today. Shell I take as rest day?

And one more thing, is it just me or somebody else is strugling find all workout in one place in muscularstrength web page? I seen it in youtube, but in here.

Godd luck to all of us

@unag, wow! Can't believe you didn't find the hiit workout hard! I must have some catching up to do.

You can find all the workouts in one place if you click on the Contest tab in your profile. Today's workout isn't on YouTube because it's exclusive content, but you should find it in your profile.

@unag It's great to see you here! The more women in this challenge the better! I'm going to post a pic every week but it is not required. The workouts have been coming out every day at Noon EST. On your profile in the tabs right under your avatar there is a tab that says "Contest" if you click on that one it has all the workouts and their pdf as soon as they are available. I think it also has the workout calendar so you can see what the schedule is for the whole month. I hope that helps!

Boys better watch out because us girls will be dominating this contest! ;p

my body... it hurts.. lol

Is there a place on this site I can chart my progress? I usually use a notebook.