12 Week Challenge(April 2015) Chat Thread
BarbellCowgirl
Posts: 1,271 Member
This is a thread for those of us who are working towards personal physique, fitness, or diet goals. This challenge is about YOU!
The only rules:
*Create and post weekly goals that will ultimately help you reach your big goals.
*Check-in weekly to for accountability.
If you'd like to join, simply reply with your goals. We will start the first week of April!
The only rules:
*Create and post weekly goals that will ultimately help you reach your big goals.
*Check-in weekly to for accountability.
If you'd like to join, simply reply with your goals. We will start the first week of April!
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Replies
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I am totally in for this challenge. I have been slacking lately and on Friday when I weighed in I had reached 160lbs!! Considering the fact that this time last year I was 144lbs that is definitely not progress! So from now on I am back to seriously focusing on cutting. I am going to aim for half a pound a week so by the end of the 12 weeks I want to be down 6lbs. My weekly goals to help me reach this are as follows:
1. Lift 3 times a week.
2. Cardio at least 2 times per week. This can be running, hiking, spinning, or whatever I feel like doing.
3. Get an average of 100 grams of protein per day
4. Stay within my weekly calorie goal.
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I don't know if I have any specific goals at the moment. Will have to think about it.
I just want to get through the next few weeks LOL0 -
I'm in too! I didn't hit all my goals from the previous challenge, so I'm gonna focus more on fat loss and use my lifting more for maintaining and maybe slightly increasing my muscles. I know, it'll take a deficit to achieve the fat loss, and you can't build muscle in a deficit. But, I want to maintain or even increase my strength too.
Planning very similar goals to Dou!
1. Lift 3x/week, finish up Bret Contreras' GG program.
2. Get my cardio in, again. I go back and forth but think I need to add it back for fat loss. Walking at a minimum, but maybe try a class at my new gym.
3. Figure out the best way to honestly eat at a deficit while continuing to lift heavy. I focus mostly on protein, 100-150g/day and am doing a window for carbs to hopefully minimize isullin release and fat storage/burning, we'll see. Straight calorie reduction doesn't usually work well enough for me
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Looking forward to hitting some goals with you ladies!! Starting aroud 160 now, and would love to see 155 by my trip to Maui at the end of May.
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I need some motivation and have had a tough time lately so I have small goals:
1. To not gain any weight for twelve weeks.
2. To exercise 150 min a week. This will likely include more cardio and less lifting, but I will lift three times a week even if I do bodyweight exercises at home
3. To login daily0 -
I'm in! Here are my month goals, I just want to be slowly gaining on them every week
1. Keep up the steady 0.5 to 1.0 lb/week loss - or at least stay within my calorie goal since weight loss isn't linear all the time
2. Lift 3x week - would like to make it to front squat with the olympic bar (currently only at 25lbs) - need shoulder flexibility though
3. Login Daily
4. Be able to hold a plank for 60 seconds
5. Do cardio 2 or 3 times a week and go to yoga at least once a week
6. I would also like to get my deadlift weight up to to 90lbs if possible. I've never done that before but seems like a good goal
By May I really want to be in the low 150s! I'm at around 157 right now so I think that is quite possible. My lowest weight in the past 3 years has been 147 (pre-surgery when I was training for my tri) so to get to that before summer would be amazing (and really stretching it.)0 -
I'm in
The first three months were good and each one was an improvement over the last, but April will be better
1) hit 168 pounds, about ten down from where I am now. I am a part of a six month Dietbet that will hopefully keep me in line, putting my money where my mouth is
2) keep aiming for 100g of protein most days
3) lift three times, cardio twice. Finishing off Hypertrophy 3 this month and then on to Strength and Power *gulp*
4) I'm adding a new one of weighing in daily. Usually I wouldn't but with the Diet bet I know it would help for me to be checking daily.
5) keep working on fighting the binge. Last month was my best month of the year, witj only a couple of binges. This month will be better 0 -
Okay. Now that my mini vacation is done, I can set up the next 12 weeks of goals. hmmmm That is roughly near end of June if my counting is correct.
1. Weigh 149-151: puts me in the overweight category for my height instead of obese by a few pounds and means losing roughly 12-14ish over the given time.
2. Continue NROLFW: should get to stage 6 during this time as I'm on stage 2 now and they are all 8 workouts each at this point. Takes just over 2.5 weeks per stage if don't take time off between.
3. Finish C25k training: my first fun run in on June 15th, so I should finish the training and do the run during the next 12 weeks.
4. Protein! Try to get 90 grams of protein 5 days a week: this is a slight increase from the previous 80 goal.
5. Plan ahead: my goal right now is to schedule my week in advance for both food and tasks as I have a lot that needs done this spring/beginning of summer. May include a move so better get busy.
6. Edit novel and write at least 3 days a week. April has a blog challenge and a dictated schedule but after that I should also blog once a week.
7. Either find second job, way to lower bills or some extra source of income.
Okay, that should be enough for the next 12 weeks. 0 -
I am working to lose fat and build muscle. Last month I lifted about 3 nights a week and went to cardio about once a week. I lost seven lbs and reduced my body fat by 1%. I want to continue working hard this month and double my loss. I'm trying to lose about 30lbs of fat total and would love to do that this year and build my muscles. I'm working on keeping up with my diet and exercise better and I think this will help as well! I want to finish reading my ebook about flexible dieting and find a good nutritional balance of macronutrients that my body likes. I can't wait to get on this journey with everyone and share the positive vibes! Good luck ladies! 0
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I'm interested in this challenge. I'm looking to clean up on my meals, build muscle and strength. I currently workout regularly but diet is horrible.0
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Yay! Good to see you all. I guess we can call April 6th our first official day. Let's own these next 12 weeks!0
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Ultimate goal:
*Lose an inch from this waist(should equate to 5-10lbs).
*Do a full chin-up
*Run for 20-30 secs on the treadmill at 12 mph(currently at 11mph) for HIIT sessions.
My goals for this week:
*Lift 4X, cardio at least 2X(including shorter HIIT sessions)
*Eat 2 veggies a day- this means that I prepare high-protein, nutrient -dense meals. I've really struggled with my diet lately.
*Eat at a deficit. Doesn't have to be big, just a deficit.
*120 grams protein/day
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Bbc-ok, this sounds silly, but how do you sprint that fast on the treadmill? Do you stand on the sides and jump on once it's up to speed? I'd be afraid I'd fall off the back! My HIIT isn't nearly that intense. More like running at level 6 for 1 min, then walking for 2-3 until my HR is back to 130something. ...hmmm...maybe I need to reevaluate it.
I guess we're off to the races! I'm down a bit from last week and hope I've found a WOE that will work for me long term. I'm encouraged and I Eve like it!
I got 3 good lifting sessions in last week, and 2 good cardio sessions! I actually really like the rowing machine at my new gym!
Protein is good, calories good, feeling great! Hope this next few months will get me more progress!
Kutgw ladies! Glad to be here with you all!
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Goals for this week:
Lift 3X, swim once, bike once
No more junk for the week (had 5 cookies today).
Track protein and calories for the remainder of the week also.0 -
Ok, I think I've almost got it.
To start with, there is the usual...
Lift 3x a week
Some sort of cardio 2x week
Eat food, not too much. NO deliberate restricting allowed.
I think I've worked out I can do that.
New ones....
Teach my daughter how to lift. She asked, so we will start when school goes back.
Keep working on pull-ups & chin-ups. Just because I like them. Up to 8 chin-ups and 6 pull-ups in a row so far.
Work on shoulder presses. I always feel weaker with these.
Listen to my body and STOP when I need to.
Body positive affirmation. Usually I roll my eyes and mutter something about bull***, but I'm willing to give it a go. And I'll post it on Instagram and Facebook if anyone wants to hold me accountable. Screw it. I'll start today with a dodgy selfy lol0 -
Julieboolieaz wrote: »Bbc-ok, this sounds silly, but how do you sprint that fast on the treadmill? Do you stand on the sides and jump on once it's up to speed? I'd be afraid I'd fall off the back! My HIIT isn't nearly that intense. More like running at level 6 for 1 min, then walking for 2-3 until my HR is back to 130something. ...hmmm...maybe I need to reevaluate it.
I guess we're off to the races! I'm down a bit from last week and hope I've found a WOE that will work for me long term. I'm encouraged and I Eve like it!
I got 3 good lifting sessions in last week, and 2 good cardio sessions! I actually really like the rowing machine at my new gym!
Protein is good, calories good, feeling great! Hope this next few months will get me more progress!
Kutgw ladies! Glad to be here with you all!
Julie, I just increase the speed until I get it to my sprint speed stay there for 20 secs and decrease it to my "rest" speed. I hate that I can't just start running as fast as I can and the slow to a walk instantly, but I don't have a good even surface to do sprints outside. After reading about HIIT, I've quit doing more than 30 sec intervals. Once you go longer than 20-30 secs it's no longer anaerobic, it's just intense cardio. I feel like since I started doing shorter intervals and longer rests that my fitness level has increased much quicker. I have to work much harder to get into my max effort.
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I'm checking in since it's been about a week
1. I've lost a good amount of weight so I'm happy with that! I log it officially on Friday but it's over 0.5 lbs - dropped in to the mid 150s range so yay!
2. I lifted 3 times last week
3. Logged in daily! Keeping up my streak!
4. I've moved my plank up to 35 seconds in a row
5. I did cardio twice last week but missed my yoga class due to Easter because I forgot the gym closed, whoops.
6. Still stuck at 75 for my deadlift, but I know I could do more weight if it wasn't 10 reps so I'm just keeping on keeping on.0 -
Nice, small! Keep it up!
My diet is on track this week(my biggest challenge). Let's keep it up during the weekend!0 -
I overdid it Wednedsay. My right knee hurt a little Thursday but nothing like my left shoulder. I'm laying low until Monday.0
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10 days into the month and 7 days since I posted my goals, probably a good time to check in.
1. Weigh 149-151: Last weigh in was 162 but it should be down to 161 in the next few days when I do my next weigh-in. Measurements will be on the 15th so hope to see progress..
2. Continue NROLFW: Stage 2 right now. Day 4, B2 is tomorrow.
3. Finish C25k training: Started week 5.
4. Protein! Try to get 90 grams of protein 5 days a week: so far so good. Just a couple days in the 70-85 range and rest are 90+.
5. Plan ahead: still working on this. Am behind on a couple things so don't quite have things all planned out in advance just yet.
6. Edit novel and write at least 3 days a week. April has a blog challenge and a dictated schedule but after that I should also blog once a week. - trying to get caught up on the blogs as it's hard to get the posts up each day. Need to comment on other blogs more. Writing is minimal but my hours are less this week so will have more time to write.
7. Either find second job, way to lower bills or some extra source of income. - still working on potential move.
Making my way with plenty of weeks left to go.0 -
I am totally in for this challenge. I have been slacking lately and on Friday when I weighed in I had reached 160lbs!! Considering the fact that this time last year I was 144lbs that is definitely not progress! So from now on I am back to seriously focusing on cutting. I am going to aim for half a pound a week so by the end of the 12 weeks I want to be down 6lbs. My weekly goals to help me reach this are as follows:
1. Lift 3 times a week.
2. Cardio at least 2 times per week. This can be running, hiking, spinning, or whatever I feel like doing.
3. Get an average of 100 grams of protein per day
4. Stay within my weekly calorie goal.
Ok I am checking in for last week even though it was a bit of a failure. I wasn't feeling well so I only managed to lift twice and even at that I didn't finish my last lifting session. I managed to get in cardio 4 times (although it was mostly very light cardio but it still counts). I was well over my calories for the week but managed to get in over 700 grams of protein over the course of the week so I score 2 out of 4. This week will be better. Hopefully I will feel better soon so I can get lifting but if not I am definitely going to try harder not to eat everything around me.
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I'm a little late to the game here, but would love to join in. Have used MFP in the past very successfully, especially with challenges/groups, but fell off the wagon for nearly 10 months. Weight BALLOONED! And totally got out of a routine of working out. My goals for this week, with my busy working mom schedule, are to:
1 - Find ways to get in 8000-10,000 steps per day, most likely means going for walks during the work day when not able to get to the gym
2 - SCHEDULE gym time
3 - Starting Stage 1 (did program before and only got to 3rd stage and just fell off a schedule) 2 days a week lifting, 2-3 days cross training.
4 - Nothing too restrictive with diet, just trying to get back into logging consistently
5 - 1-2lb loss per week.
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I'm checking in since it's been about a week
1. I've lost a good amount of weight so I'm happy with that! I log it officially on Friday but it's over 0.5 lbs - dropped in to the mid 150s range so yay!
2. I lifted 3 times last week
3. Logged in daily! Keeping up my streak!
4. I've moved my plank up to 35 seconds in a row
5. I did cardio twice last week but missed my yoga class due to Easter because I forgot the gym closed, whoops.
6. Still stuck at 75 for my deadlift, but I know I could do more weight if it wasn't 10 reps so I'm just keeping on keeping on.
Checking in again, Still doing okay although my sleep schedule has made working out not an option for a little bit
1. I've lost over 1 lb already this week so I'm ahead of my goal
2. I haven't lifted yet, but I plan on lifting today after work
3. Still checking in daily and logging my food as best I can
4. No idea but assuming it's still 35 sec
5. No cardio or yoga... yet!
6. I made it up to 80 lbs last week for my deadlift. I just did an additional 5 reps at the end of my 2 sets of 10 to test out the higher weight.
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You guys all sound like you're on the right track! It's great to see some new faces and encouraging to see some familiar ones too summer is coming, and here in AZ it means less clothing and more swimming...with that in mind, here's my weekly update
1. Lift 3x/week, finish up Bret Contreras' GG program.i just finished the last "week 5-9" of glutteal goddess! Upped my weight or reps on all my lifts!! So, moving on to the third stage of this program tomorrow!
4. Get my cardio in, again. I go back and forth but think I need to add it back for fat loss. Walking at a minimum, but maybe try a class at my new gym.no classes yet, but treadmill and rowing machine regularly again! Never tried the rowing machine until last week and love it! Doing 3-4 intervals for 30 sec and feeling awesome!
6. Figure out the best way to honestly eat at a deficit while continuing to lift heavy. I focus mostly on protein, 100-150g/day and am doing a window for carbs to hopefully minimize isullin release and fat storage/burning, we'll see. Straight calorie reduction doesn't usually work well enough for me.I've been doing my carbcentric meal for breakfast. It's been odd eating so early, but I'm adjusting. Scale down a bit, finally!! Too soon to count my chickens, but so far, so good! And my lifts are liking meow glycogen stores too!
I was 162 at the start, but down to 160.1 today, with TOM arriving early 
. So, that bodes well. May not hit 155 by May 25, but I hope to be closer . I have gained 7 lbs of muscle (if my caliper and scale are accurate) since August!ya gotta love newbie gains! Feels awesome! (And I was in a deficit at least half the time). Only dropped 2 lbs of fat in that time, so I'm hoping that'll improve this next 6 months.
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BarbellCowgirl wrote: »Julieboolieaz wrote: »Bbc-ok, this sounds silly, but how do you sprint that fast on the treadmill? Do you stand on the sides and jump on once it's up to speed? I'd be afraid I'd fall off the back! My HIIT isn't nearly that intense. More like running at level 6 for 1 min, then walking for 2-3 until my HR is back to 130something. ...hmmm...maybe I need to reevaluate it.
I guess we're off to the races! I'm down a bit from last week and hope I've found a WOE that will work for me long term. I'm encouraged and I Eve like it!
I got 3 good lifting sessions in last week, and 2 good cardio sessions! I actually really like the rowing machine at my new gym!
Protein is good, calories good, feeling great! Hope this next few months will get me more progress!
Kutgw ladies! Glad to be here with you all!
Julie, I just increase the speed until I get it to my sprint speed stay there for 20 secs and decrease it to my "rest" speed. I hate that I can't just start running as fast as I can and the slow to a walk instantly, but I don't have a good even surface to do sprints outside. After reading about HIIT, I've quit doing more than 30 sec intervals. Once you go longer than 20-30 secs it's no longer anaerobic, it's just intense cardio. I feel like since I started doing shorter intervals and longer rests that my fitness level has increased much quicker. I have to work much harder to get into my max effort.
Thanks! I was trying to picture it. I agree, shorter and more intense is better. I try to run some intervals,but my speed isn't nearly as high as yours! I was doing 1 min at 6-6.5, and then walk 3.5 until HR back to 130's. Now I'm shooting for harder and shorter. I've started intervals on the rowing machine and love it! Dripping with sweat and s good all over workout . 0 -
I'm home!
Challenge update:
Obviously have not lifted in the last week. Been a little busy
But I did do a crapload of cardio/walking/swimming lol
Food was awesome - bring on the dairy & gluten free sorbet and vegan smoothies (my kids were in heaven!)
Going to work out a lifting schedule for both kids apparently now. The boy wants in. As he's only 7 (8 on Monday!), I'm sticking with bodyweight and dumbbells for him.
Will get back to chin-ups & pull-ups when I get back to the gym on Monday.
Same with shoulder press.
Listening to my body, I'm cutting down on the core exercises for a bit. Also on the lookout for a lifting belt that will fit my body.
Body positive affirmation - if anyone is interested, search #21positivedays on Instagram. I'm 10 or 11 days in Had a *kitten* day the other day, but I think I came out of it ok. I made the husband delete the photo that triggered it 
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Julieboolieaz wrote: »BarbellCowgirl wrote: »Julieboolieaz wrote: »Bbc-ok, this sounds silly, but how do you sprint that fast on the treadmill? Do you stand on the sides and jump on once it's up to speed? I'd be afraid I'd fall off the back! My HIIT isn't nearly that intense. More like running at level 6 for 1 min, then walking for 2-3 until my HR is back to 130something. ...hmmm...maybe I need to reevaluate it.
I guess we're off to the races! I'm down a bit from last week and hope I've found a WOE that will work for me long term. I'm encouraged and I Eve like it!
I got 3 good lifting sessions in last week, and 2 good cardio sessions! I actually really like the rowing machine at my new gym!
Protein is good, calories good, feeling great! Hope this next few months will get me more progress!
Kutgw ladies! Glad to be here with you all!
Julie, I just increase the speed until I get it to my sprint speed stay there for 20 secs and decrease it to my "rest" speed. I hate that I can't just start running as fast as I can and the slow to a walk instantly, but I don't have a good even surface to do sprints outside. After reading about HIIT, I've quit doing more than 30 sec intervals. Once you go longer than 20-30 secs it's no longer anaerobic, it's just intense cardio. I feel like since I started doing shorter intervals and longer rests that my fitness level has increased much quicker. I have to work much harder to get into my max effort.
Thanks! I was trying to picture it. I agree, shorter and more intense is better. I try to run some intervals,but my speed isn't nearly as high as yours! I was doing 1 min at 6-6.5, and then walk 3.5 until HR back to 130's. Now I'm shooting for harder and shorter. I've started intervals on the rowing machine and love it! Dripping with sweat and s good all over workout .
I have been trying to convince myself to do sprint intervals outside (I am afraid of falling off the treadmill if I do them in the gym!) but I always seem to end up just going for a run. I think I will become more determined to do this. On my next run I WILL do sprint intervals.
dna, I hope you had a lovely holiday. Sounds like you still managed to get in lots of exercise!
I wasn't great last week because I was sick so had no energy to workout but felt lightheaded so wanted all the food. I went way over on my calories (but still slightly under maintenance for the week so I don't feel too bad about it) but got in plenty of protein. I only lifted once but did a lot of very light cardio so once again I have hit 2 goals out of 4 for the week. This week I will aim to get 4/4!
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I overdid it Wednedsay. My right knee hurt a little Thursday but nothing like my left shoulder. I'm laying low until Monday.
I went to the chiropractor for the first time in my life. The xrays clearly identified the issue. He was able to correct my problem with one adjustment. I'm going back Thursday to have him check on it again. The lesson here is to lift what you can manage and increase over time. Don't try to jump in and overdo right away. I'm quite sure that I started too heavy with the weighted lunges. If you can't hold the form, you may have too much weight.
Live and learn.
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Dang, janer! I am glad you got it figured out!
DouMc anything below maintenance is good!
dna, I'm gonna look up the link!
Julie, I like rowing intervals too!
Hit most of my goals last week. Only got 117 grams protein a day, and had a day with only one veggie. While I'm getting better, I still need to keep the diet part in check. Today I am not off to a good start- it's only afternoon and I've had too much chocolate! If I can stick to my plan though, I will still have 150 grams protein today,0 -
About 3 weeks in already. Time goes by fast.
1. Weigh 149-151: On 15th, inches went down (except thighs this time) and right now I'm at 159, so making my way.
2. Continue NROLFW: Done with stage 2, tomorrow I start stage 3 (easiest goal)
3. Finish C25k training: On week 6, next week it switches to just jog 3 days a week.
4. Protein! Try to get 90 grams of protein 5 days a week: For the most part and my under days are in the 80's so I'm happy with what I'm managing.
5. Plan ahead: hardest goal. April with all of the writing/blog challenges will be more just keep up, hopefully May I can start to get ahead as blog challenge will be done except I will need to do comments on other people's as I haven't been doing that and it's part of the challenge.
6. Edit novel and write at least 3 days a week. April has a blog challenge and a dictated schedule but after that I should also blog once a week. - Switched novels but am making slow progress. Did edit one day and since I don't work tomorrow, it's going to be an edit day.
7. Either find second job, way to lower bills or some extra source of income. - have move opportunity which will help. My current lease ends at the end of May so I will get super busy soon but on plus side, my mom might come help and she hasn't seen me since I lost 50+ lbs.
Not bad for the first 1/4th of the challenge and plenty of time to go on the places I'm slacking.0 -
Dawn, you're making such great progress. I admire your consistency!
My goals were good until the weekend. I kinda just lost sight of my goals. I hit all my fitness goals, just slacked on my protein.
How's everyone else doing this week?0
This discussion has been closed.