PDB Mega Challenge 2007 Progress

This challenge is a bit convoluted as far as workout plans go, so here is a handy chart of my progress with bi-weekly progress photos, notes on the kind of workouts I perform in each phase, and any diet changes I make to my baseline plan (posted below the chart) along the way.

Photo/Week Training/Nutrition Measurements
9/17/07 - Day 0 of the challenge

Week 0 – 9/17/07

N/A

  • WT: 142.0 lb
  • BF%: 21.1%
9/30/07 - Mega Challenge Week 2

Week 2 – 9/30/07

Weeks 1-2 (Body By O + 5K Training)

  • Mon: Back & Abs; Elliptical (30 min)
  • Tue: Legs; Run (10, 15, 20 min); Incline Walk (20, 15, 10 min)
  • Wed: HIIT Bike Sprints (30 min); Recumbent Bike (30 min)
  • Thu: Shoulders & Abs; Run (15, 20, 25 min); Incline Walk (15,
    10, 5 min)
  • Fri: Chest & Arms; Elliptical (30 min)
  • Sat: Forza (60 min)
  • Sun: Outdoor Run (2, 2.5, 3.0 miles)

Nutrition: Baseline

  • Wt: 141.8
  • Bf%: 20.6%
  • Arm: (Flexed)
    • R-12.5"
    • L-12.25"
  • Calf: 15"
  • Chest: 34"
  • Forearm: 9.5:"
  • Hip: 38"
  • Thigh: 23.25"
  • Waist: 26.5"
10/14/07 - Week 4

Week 4 – 10/14/07

Week 3 (Body By O + 5K Training – Same as Weeks 1-2)

Week 4 (Femgenix + Runner’s World 5k Plan )

  • Mon: Upper body – Chest emphasis; Elliptical (30 min)
  • Tue: Run (25, 30 min); Incline Walk (20, 15 min)
  • Wed: Lower body; HIIT Bike Sprints (30 min)
  • Thu: Run (30 min); Incline Walk (15 min)
  • Fri: Upper body – Back emphasis; Elliptical (30 min)
  • Sat: Forza (60 min)
  • Sun: Outdoor Run (3.5 miles and 2-Mile race on 10/21)

Nutrition: Baseline

  • Wt: 139.0
  • Bf%: 20.7%
  • Arm (Flexed)
    • R-12.5"
    • L-12.25"
  • Calf: 15"
  • Chest: 34"
  • Forearm: 9.33"
  • Hip: 38"
  • Thigh: 23"
  • Waist: 26.25"
  • Shoulders: 42"
Week 6 – 10/28/07

Week 5 (Same as Week 4)

Week 6 (Shapeshift)

  • Mon: Top PC + Intervals (60 min)
  • Tue: Low intensity cardio (45 min)
  • Wed: Relative PC + Intervals (60 min)
  • Thu: Low intensity cardio (45 min)
  • Fri: Repetitive PC + Intervals (60 min)
  • Sat: Low intensity cardio (45 min)
  • Sun: Rest
  • Wt:
  • Bf%:
  • Arm (Flexed)
    • R-
    • L-
  • Calf:
  • Chest:
  • Forearm:
  • Hip:
  • Thigh:
  • Waist:
  • Shoulders:
Week 8 – 11/11/07 Weeks 7-8 (Same as Week 6)
  • Wt:
  • Bf%:
  • Arm (Flexed)
    • R-
    • L-
  • Calf:
  • Chest:
  • Forearm:
  • Hip:
  • Thigh:
  • Waist:
  • Shoulders:
Week 10 – 11/25/07 Weeks 9-10 (Shapeshift + Advanced Athletic
Training)

  • Mon: Top PC + Intervals (60 min)
  • Tue: Low intensity cardio (45 min)
  • Wed: Relative PC + Intervals (60 min)
  • Thu: Advanced Athletic Training (60 min)
  • Fri: Repetitive PC (60 min)
  • Sat: Advanced Athletic Training (60 min)
  • Sun: Rest
  • Wt:
  • Bf%:
  • Arm (Flexed)
    • R-
    • L-
  • Calf:
  • Chest:
  • Forearm:
  • Hip:
  • Thigh:
  • Waist:
  • Shoulders:
Week 12 – 12/9/07

Week 11 (Same as Weeks 9-10)

Week 12 (Turbulence Training + Martial Arts)

  • Mon: Turbulence Training w/Intervals (45-60 min)
  • Tue: Martial Arts or DVD Workout (60 min)
  • Wed: Turbulence Training w/Intervals (45-60 min)
  • Thu: Martial Arts or DVD Workout (60 min)
  • Fri: Turbulence Training w/Intervals (45-60 min)
  • Sat: Martial Arts or DVD Workout (60 min)
  • Sun: Rest
  • Wt:
  • Bf%:
  • Arm (Flexed)
    • R-
    • L-
  • Calf:
  • Chest:
  • Forearm:
  • Hip:
  • Thigh:
  • Waist:
  • Shoulders
Week 14 – 12/23/07 Weeks 13-14 (Same as Week 12)
  • Wt:
  • Bf%:
  • Arm (Flexed)
    • R-
    • L-
  • Calf:
  • Chest:
  • Forearm:
  • Hip:
  • Thigh:
  • Waist:
  • Shoulders:
FINAL – 12/31/07 Week 15 (Same as Week 15)
  • Wt:
  • Bf%:
  • Arm (Flexed)
    • R-
    • L-
  • Calf:
  • Chest:
  • Forearm:
  • Hip:
  • Thigh:
  • Waist:
  • Shoulders:
10/14/07 - 4 week back progress

Back comparison Weeks
0, 2, and 4

Baseline Nutrition Plan

(Changes to the baseline plan will be noted in the weekly notes above.)

  • 95% compliance
  • 6 meals/day
  • (Sun-Fri) 1400-1600 calories/day
  • (Sat) 2000 calories/day
  • One complete cheat meal on Saturdays only
  • One other cheat ITEM (this would be a carb or protein portion not on the
    list of clean foods) permitted per week, to be used at any time. Total daily
    calories must still be under 1600 including cheat item.
  • Macros between 50/30/20 and 40/30/30 c/p/f
  • 5 servings of fruits or vegetables per day
  • Processed carbs allowed only in PWO window (boxed cereal), as mid-week
    cheat ITEM, or Saturday cheat meal. No manufactured processed bars at any
    time. They are a waste of a cheat opportunity.
  • 1 gallon of water or green tea per day
  • Supplements: Multivitamin, 1 calcium + D, and 6 fish oil caps daily

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