Rules and Guidelines
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SkimFlatWhite68
Posts: 1,254 Member
The 12 week Trim Taut and Terrific Aussies Challenge will officially start on Monday 20 January 2014 and will finish on Monday 14 April 2014.
Prior to 20 January, there will be a WARM UP WEEK. In the warm up week, the group threads will be set up and participants will have time to set goals and write some affirmations. If you have any questions, please ask them in the Warm up Week thread. http://www.myfitnesspal.com/topics/show/1172649-warm-up-week-and-questions
Challengers can start at any time during the challenge but obviously the earlier the better. If you are a late starter, just follow Step 1&2&3 and then join in the current Weekly chat.
Suggestions will be posted for both Nutrition and Training plans. Challengers are under no obligation to follow suggested plans, they will be purely for ideas if needed. Challengers can set their own calorie, macro and training targets. It’s a good idea to keep an open diary so that others can have a look at your daily nutrition and training, but again, if you choose not to do so, that’s fine.
STEP ONE:
Set your goals!! Read the post on GOAL SETTING if you need some help. http://www.myfitnesspal.com/topics/show/1173259-goal-setting-before-you-start
STEP TWO:
Challengers will be required to post their INTRODUCTION, Starting Statistics and 12 week Goal in the INTRODUCTIONS thread. http://www.myfitnesspal.com/topics/show/1173451-introductions-and-starting-statistics
You will be asked for the following information:
Name:
Location:
Sex:
Age:
Height:
Starting Weight:
Starting Date:
Goal Weight:
Starting Measurements: (these are important as sometimes your weight might increase, but measurements will decrease)
Bicep:
Chest:
Waist:
Hips:
Thigh:
Starting Body Fat % (if known):
Goal Body Fat %:
Personal goal (written as an affirmation):
“Before” photo (optional):
To calculate your BODY FAT percentage (I use HeyBales spreadsheet): http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones
Download the spreadsheet from HeyBales in the above thread. You don't have to fill out all the information, just the parts on the first tab with your weight, height, measurements and he does a calculation of 2 different methods of BF% and works out the average.
STEP THREE:
Log in daily and complete your diary – this will keep you accountable to yourself, and help keep you in touch with the rest of the group. Active members are more successful!! Be honest about what you are eating and drinking.
STEP FOUR:
Keep in touch with the rest of the group in the WEEKLY CHAT THREAD. A new thread will be created every week. Weekly weigh in and measurement updates can be posted in this thread, again this is optional.
Instagram is also a great way to keep in touch, take photos of your food, training, add motivational bits and pieces and be in touch with others via smartphone when you are out and about. #TTTAussies with your pics.
STEP FIVE:
There will be a WEEKLY WEIGH IN thread, where Challengers can update weight and measurement statistics every week.
If you prefer to weigh and measure on a monthly basis, please add a little post in the weekly weigh in thread stating that you are a monthly weigher so I can add it to the progress spreadsheet. You can then add your details in the INTRODUCTION thread and weeks 4, 8 and 12.
FINAL WEIGH IN
At the end of the 12 weeks (Monday 14 April 2014), post your final weight and measurements in the FINAL WEIGH IN thread.
REMEMBER:
* Honour the Commitment
* Respect the Training
* Cherish the Results.
Good luck everyone!! With a little bit of planning, followed up by ACTION and held up with support, we can ALL reach our goals.
Finally, if anyone would like to add me as a friend, no problem, but please send me a message with your request so I know where you found me
Prior to 20 January, there will be a WARM UP WEEK. In the warm up week, the group threads will be set up and participants will have time to set goals and write some affirmations. If you have any questions, please ask them in the Warm up Week thread. http://www.myfitnesspal.com/topics/show/1172649-warm-up-week-and-questions
Challengers can start at any time during the challenge but obviously the earlier the better. If you are a late starter, just follow Step 1&2&3 and then join in the current Weekly chat.
Suggestions will be posted for both Nutrition and Training plans. Challengers are under no obligation to follow suggested plans, they will be purely for ideas if needed. Challengers can set their own calorie, macro and training targets. It’s a good idea to keep an open diary so that others can have a look at your daily nutrition and training, but again, if you choose not to do so, that’s fine.
STEP ONE:
Set your goals!! Read the post on GOAL SETTING if you need some help. http://www.myfitnesspal.com/topics/show/1173259-goal-setting-before-you-start
STEP TWO:
Challengers will be required to post their INTRODUCTION, Starting Statistics and 12 week Goal in the INTRODUCTIONS thread. http://www.myfitnesspal.com/topics/show/1173451-introductions-and-starting-statistics
You will be asked for the following information:
Name:
Location:
Sex:
Age:
Height:
Starting Weight:
Starting Date:
Goal Weight:
Starting Measurements: (these are important as sometimes your weight might increase, but measurements will decrease)
Bicep:
Chest:
Waist:
Hips:
Thigh:
Starting Body Fat % (if known):
Goal Body Fat %:
Personal goal (written as an affirmation):
“Before” photo (optional):
To calculate your BODY FAT percentage (I use HeyBales spreadsheet): http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones
Download the spreadsheet from HeyBales in the above thread. You don't have to fill out all the information, just the parts on the first tab with your weight, height, measurements and he does a calculation of 2 different methods of BF% and works out the average.
STEP THREE:
Log in daily and complete your diary – this will keep you accountable to yourself, and help keep you in touch with the rest of the group. Active members are more successful!! Be honest about what you are eating and drinking.
STEP FOUR:
Keep in touch with the rest of the group in the WEEKLY CHAT THREAD. A new thread will be created every week. Weekly weigh in and measurement updates can be posted in this thread, again this is optional.
Instagram is also a great way to keep in touch, take photos of your food, training, add motivational bits and pieces and be in touch with others via smartphone when you are out and about. #TTTAussies with your pics.
STEP FIVE:
There will be a WEEKLY WEIGH IN thread, where Challengers can update weight and measurement statistics every week.
If you prefer to weigh and measure on a monthly basis, please add a little post in the weekly weigh in thread stating that you are a monthly weigher so I can add it to the progress spreadsheet. You can then add your details in the INTRODUCTION thread and weeks 4, 8 and 12.
FINAL WEIGH IN
At the end of the 12 weeks (Monday 14 April 2014), post your final weight and measurements in the FINAL WEIGH IN thread.
REMEMBER:
* Honour the Commitment
* Respect the Training
* Cherish the Results.
Good luck everyone!! With a little bit of planning, followed up by ACTION and held up with support, we can ALL reach our goals.
Finally, if anyone would like to add me as a friend, no problem, but please send me a message with your request so I know where you found me
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Replies
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PERSONAL PROGRESS THREADS
If you think it would help you - why not create your own PERSONAL PROGRESS THREAD? You could name the thread something that identifies you (for example: Skims 12 weeks to success) and use it to keep a copy of your weekly progress updates, photos, training plans or anything that you do along the way that you want to save to just brag about.. Kind of like your own blog, but of course, others will be able to post in the thread as well.
Purely optional, but I just wanted to put it out there as a possibility.
Or, you can just use the WEEKLY CHAT THREADS that will be created every week - these weekly threads will be for everyone to post random stuff in.
OR - you could use your MFP blog, if you aren't already.0
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