M1 - 7:30 am coffee/protein drink blended in ice

M2 - 11:00 am - 2 oz of lowfat cottage cheese mixed with 3 oz LC yogurt

M3 - 2:15 pm - 2 whole wheat crackers with pink salmon chunks

M4 - 1 cup of salad with chicken breast, sunflower seeds and dressing 1 TPSP

m5 - water & lemon

Exercise - UBWO (Upperbody workout) 5:30 am - 6:30 am

3 min warm up on elliptical machine

Chest

Chest press

12 reps - 10 lbs

10 reps - 10 lbs

8 reps - 15 lbs

6 reps - 15 lbs

12 reps - 15 lbs

Pectoral fly - 12 reps - 25 lbs

Shoulders (note - very sore in the shoulder area, must have slept on it wrong so took it easy because of past injuries and did not want to have problems)

Shoulder press

9 reps - 10 lbs

7 reps - 10 lbs

10 reps - 10 lbs (really hurting - lots of pain this morning)

Back

Rear deltoids

12 reps - 10 lbs

10 reps - 10 lbs

8 reps - 15 lbs

6 reps - 15 lbs

12 reps - 15 lbs

Lat Pulldown - 12 reps - 30 lbs

Triceps

Tricep extension

12 - 10 lbs

10 - 20 lbs

8 - 25 lbs

6 - 35 lbs

12 - 30 lbs

Dumbbell extension - 12 - 5 lbs

Biceps

Bicep curl

12 - 10 lbs

10 - 15 lbs

8 - 20 lbs

6 - 30 lbs

12 - 25 lbs

Hammer curls - 12 - 10 lbs

Exercise - 6:25 PM - 35 min on treadmill, speed varied 3.1 to 3.3 MPH, 3.5% incline and then lowered to 2.0% (was getting a cramp in my side), 249 calories, 1.89 distance.

Note - wt this morning 195 - grrrrrr here we go again, trying to get out of the 190's and my body is fighting me all the way! I jump from 192 to 195 and keep bouncing.

It was hard getting up this morning, but I didn't want to blow the challenge the first day and I don't think I can fit my exercises in this evening so I knew I had to get up. I can push myself harder next time on the lbs I lifted. Having horrible shoulder pain so didn't push it too hard, I don't want another injury like I had before.

I'm proud of myself for getting out of bed at 5:00 am and keeping my promise to myself, I will need to stay focussed in order to finish this challenge. Day 1 completed, and 83 more days to go.

Beginning measurements for my 12 week goal -

Weight - 195

Body Fat - 41%

Lean body mass - 115 lbs

Fat weight - 80 lbs

Neck - 14"

Waist - 36"

Forearm - 9 1/4"

Wrist - 6 1/4"

Hips 44"

Thigh - 23 1/2

Bicep - 13

chest - 38 1/2

calve - 16"

BFL Goals -

I will complete the 12 week challenge

I will lose 25 lbs of FAT

I will gain 5 lbs of muscle to make a total loss of 20 lbs

I will stay focussed

I will eat clean

I will not quit!