GDA 10 - Week Challenge

The 10-Week Challenge kicks off this Monday, 14th July, and runs through to Sunday, 29th September.

Step 1: Set Up MyFitnessPal

Make sure to download the MyFitnessPal app — this will be our main tool to track calories, meals, water intake, and daily steps. We’ll all be connected and can keep each other accountable from day one.

Week 1–2: Build the Foundation This phase is all about locking in the basics:

  • Walk 10,000 steps/day (Don't hit 70,000 steps per week? $5 penalty)
  • Drink 2.5L of water/day
  • Avoid alcohol (30th July is okay, but I reckon we make a pack for all three of us to drive and be responsible)
  • Start logging meals daily in MyFitnessPal
  • Stay within your calorie target of 2,600 
  • No additional snacks beyond what’s logged - this is all about trust and honestly. When you go to look for that extra snack, you're letting all of us down!

Week 3–4: Increase the Workload (I've given you enough time to find a gym, get comfortable with it and start implementing this program)We keep everything from Weeks 1–2, but now we introduce structured training. A 4-day gym split guide is attached:

  • Day 1 – Upper Body
  • Day 2 – Lower Body
  • Day 3 – Push
  • Day 4 – Pull

Focus on building consistency and getting familiar with each movement.

Week 5–10: Stick to the Routine This is the hardest stretch — where motivation dips and the temptation for beers and snacks creeps in. Stick to the program. No blowouts. No cheats.

Bonus Weekly Challenges To keep things interesting, each week has a fun mini challenge:

  • Week 1: Cold shower finish (1 min) Why? well this is all about getting comfortable with being uncomfortable. - 1 min cold showers sucks in Winter, but, if you win the morning, you win the day!
  • Week 2: 20 push-ups/day - let's send in daily videos!
  • Week 3: 10 minutes of stretching per day
  • Week 4: Add 1kg to all lifts
  • Week 5: Longest walk competition - lets see who can do the most steps in a week!
  • Week 6: Most protein logged
  • Week 7: 7-day perfect calorie streak
  • Week 8: Try a new workout - this could be a daily swim or daily run!
  • Week 9: Daily meditation
  • Week 10: Group check-in photo

Meal Plan Options Macros: ~2,600 kcal | 180–188g protein | 89–92g fat | 235–250g carbs
Shopping guide and product screenshots are included in the shared folder for easy reference. You can mix and match these around if you need. Meal Plan 1

  • Man Shake + banana (breakfast)
  • Apple, rice cakes + coffee (morning snack)
  • Ham & cheese croissant (lunch)
  • Fruit, cheese & crackers + coffee (afternoon snack)
  • Steak & vegetables (dinner)
  • Magnum (dessert)
  • Kit Kat Mini (evening treat)

Meal Plan 2

  • Croissant + banana (breakfast)
  • Coffee, fruit, cheese, salami, crackers (morning snack)
  • Man Shake + Milo Bar (lunch)
  • Rice Wheels, coffee, Smith’s chips (afternoon snack)
  • Chicken breast, potato, veg + gravy (dinner)
  • Mars Bar ice cream (dessert)
  • Kit Kat bar (evening treat)
Owner: hjmeyersLeaders: hjmeyersCreated on July 14, 20251 membersPrivacy: Private
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