Category: 24 Day Challenge

I’m always inspired by shows like The Biggest Loser.  It is amazing to see people take their bodies back from such a difficult state.  More recently, I’ve also become a fan of Extreme Makeover: Weight Loss Edition.  I like that show even more because it cuts out a lot of the reality show nonsense and focuses on one person’s transformation over a one year period.  They use incentives to help motivate each person to hit their goals.  I love to see people take control back of their body, and I also love to give things away.  I’ve combined both of those things together to create a group AdvoCare 24 Day Challenge in the spirit of these television shows.  The top three “losers” will improve their health and take home gift certificates from  The AdvoCare 24 Day Challenge was what I used to begin my own transformation.  Read the details of the contest below and take this challenge…you will be glad you did.


Announcing the Biggest “Loser” AdvoCare 24 Day Challenge

What is an AdvoCare 24 Day Challenge?

The AdvoCare 24 Day Challenge is a two-phase program designed to help kickstart your weight loss and increase your energy levels.  The program consists of a Cleanse phase and a Max phase.

Days 1-10 Cleanse Phase
The first ten days are about cleansing your body of toxins and preparing for optimal nutrient absorption, and you may enjoy weight loss as well!

  • Herbal Cleanse-Citrus: helps to cleanse and detoxify your body.*
  • OmegaPlex®: essential fatty acids for increased overall wellness.*
  • AdvoCare Spark®: nutritionally-advanced energy*

Days 11-24 Max Phase
Give your body the best tools you need to achieve your next weight management goal during days 11-24!*

  • Metabolic Nutrition System (MNS®): Your choice of Max C+ (appetite control), Max E+ (energy), or Max 3 – for weight management, appetite control and overall wellness.*
  • Meal Replacement Shake – your choice of chocolate, vanilla, or berry: Complete nutrition in a great-tasting shake!
  • AdvoCare Spark®: nutritionally advanced energy*

How is this different from a Regular 24 Day Challenge?

The products are the same and the process is the same.  I’ve just added some incentives (prizes) and made it into a group competition – in the same spirit as the “Biggest Loser” television program.

What Are the Prizes?

  1. One (1) $100.00 gift Certificate
  2. One (1) $75.00 Gift Certificate
  3. One (1) $50.00 Gift Certificate
It’s more fun and effective to take this challenge with someone, so as an added incentive, invite a friend and receive a $10 gift certificate for each friend that takes the Challenge with you.

What Can I Expect From This Challenge?

  1. You can expect to lose pounds and inches.  The average participant loses 10 pounds and 10 total inches from their body.
  2. You can expect to feel more energy than you’ve felt in a long time.
  3. You can expect professional-quality nutrition.  These products are used and endorsed by professional athletes, including AdvoCare’s national spokesperson, Drew Brees.
  4. You can expect as much personal coaching, support, and advice from me as you’d like.  I want you to maximize your results.

How Do I Enter?

  1. Order a 24 Day Challenge Bundle between July 10th, 2012 and August 21st, 2012 through my store here or through the store of one of my distributors
  2. Start your 24 Day Challenge no later than August 31st, 2012
  3. Provide your weight on the morning of Day 1 and the morning of Day 25 (note: these numbers will be kept private, but they must be verified by a witness and/or a photo of the scale numbers)

How Will the Winners Be Determined?

Each participant will be ranked by their total percentage of weight lost during their 24 Day Challenge period.  The top three “losers”, as ranked by the highest total percentage of weight lost, will be awarded the prizes above.

When Will the Winners Be Announced?

The winners will be announced no later than Tuesday, September 25th, 2012.  The prizes will be shipped as soon as the winners are announced.

Why Am I Doing This?

  • I’ve been living an AdvoCare lifestyle since March of 2011.  I’ve never felt, looked, or performed better.  I’ve experienced great changes to my body and have witnessed great results from others in my family.  I’m convinced that I’ve finally found something that everyone can benefit from.
  • I believe that taking your body back unlocks many other things you didn’t expect
  • I also believe that sometimes people need a little extra motivation to get them going.  I’m trying to provide that through incentives and competition.
  • And, yes, I’m also trying to build a business that will last.  I’m so convinced that you will like the way you look and feel from this experience that “I’m putting my money where my mouth is.”  You have no further obligation to purchase AdvoCare products beyond the 24 Day Challenge bundle.

What If I Still Want to Know More?

I am planning to lead several webinars during July and August that will explain more about the AdvoCare 24 Day Challenge and this specific “Biggest Loser” version of the Challenge.  If you’d like to attend a webinar, email me at and let me know you are interested in attending.


I was reading an article recently in the online edition of USA Today.  It broke my heart reading it.  The title of the article is “Youth diabetes, pre-diabetes rates soar.”  You can see the whole text of the article here , but I wanted to pull out a few statements from the article that really caught my attention.

Diabetes and pre-diabetes have skyrocketed among the nation’s young people, jumping from 9% of the adolescent population in 2000 to 23% in 2008, a study reports today.

Starting out your life with a health crisis is no way to enjoy your adolescence.  It breaks my heart, because in the vast majority of cases, it’s completely unnecessary and preventable.

…about a third of adolescents are overweight or obese, which increases their risk of high blood pressure, type 2 diabetes and other health problems.

I am glad that my eight year old daughter (almost nine) does not yet struggle with weight issues yet.  She does have several friends her age that are already experiencing life as an overweight child.  My daughter doesn’t understand yet why I persist in talking about healthy eating and exercise.  She is very active and burns a lot of energy as she goes about her day.  She probably thinks that how it will always be, but I know better.  As our metabolism slows and our lives become more sedentary, our body cannot keep up with the poor quality fuel that we are feeding it.  We could get away with some of those bad habits when we were younger, but they come back to haunt us later in life, with much more serious consequences than “love handles” and cellulite.  That’s why I am planting those seeds even now to make sure she builds good habits that will last a lifetime.

Deeb says other research suggests there will be “a 64% increase in diabetes in the next decade,” which is even higher than the predicted increase in obesity, “because stress on the pancreas and insulin resistance catches up with people. We are truly in deep trouble. Diabetes threatens to destroy the health care system.”

The Pediatrics report also found that overall, half of overweight teens and almost two-thirds of obese adolescents have one or more risk factors for heart disease, such as diabetes, high blood pressure or high levels of bad cholesterol. By comparison, about one-third of normal-weight adolescents have at least one risk factor.

This is not about vanity.  Extra weight on the body, in the form of fat, makes your body struggle that much harder to keep up.  How we look is important to our confidence, but how we feel and perform are far more important.  I have been very consistent in my efforts to maintain a healthy lifestyle.  Not just because of the benefits to myself, but also because I know that I am providing an example for my daughter.  We are all providing an example, whether we know it or not.  I am intent that she will see me living out a healthy lifestyle, and by doing so, she will also learn to live that same healthy lifestyle.  Dave Ramsey talks about changing your family tree in regards to finances.  That is very important, and is something I am striving to do, but even more important to me is changing my family tree in regards to health.

I realize that some folks seem to have an easier time of it than others when it comes to controlling their weight.  However, throughout the course of this experiment, I have also arrived at two very simple, but profound truths:

  1. Exercise does not happen by accident
  2. Things generally do not go into your mouth unless you put them there

What that means is that we have it in our power to change our bodies.  This is great news because we are not stuck with where we are at today.  All we have to do is to devise a good plan and follow it…over and over and over again.  That’s exactly what I’ve done, and that is what I will continue to  do.  Is it hard?  Sometimes it is, but it’s always worth it.

If you’re tired of settling for a body that doesn’t look, feel, or perform the way you think it should, do something about it.  For me, and for many others, it all started with an AdvoCare 24 Day Challenge.  I think it’s a great way to jump start a healthier lifestyle.  Even 436 days after I started mine, I’m still using many of the same principles to maintain that healthier lifestyle.  If your interested in learning more about the Challenge, email me at and I’ll explain the details for you.  You will be glad you did.  Whether you take this Challenge, or develop your own plan, take action now and begin changing your family tree.

Well, it’s been a little while since I last posted my results from the 24 Day Challenge.  What have I been up to?  I’m still doing the same things that I did during the Challenge, aside from daily blogging.  It’s been nice to have a little break, but I still have information to share that didn’t make it in the blog last time.  One of those things are my before and after pictures.  The photos were taken on Day 1 and on Day 25.  My current results are actually much more impressive than what was shown here, but I will update those in due time.

Here is a link to the photos:

Before and After Challenge Photos

Here’s an update on my numbers through last Saturday:

Day 29 Day 22 Day 15 Day 8 Day 1
Weight 150.2 151.4 151.8 152.0 156.8
Body Fat 7 Day Avg. 10.16 10.44 10.61 11.86 12.3

They have also continued to improve beyond what this shows.  My weight is fairly stable, but my body fat numbers continue to go down.  They have been below 10% for each of the last three days.  That is great news because I am continuing to target the fat that is left on my body.

I know that many might not be impressed with the quantity of weight that I lost.  I also had a friend that was taking the Challenge just several days behind me.  He dropped exactly 20 pounds in 24 days.  He was disciplined with his workouts, but he would be the first to tell you that his eating was not perfect.  So if you have more to lose, you will lose more than someone like me.

So what are you doing for the next 24 days?  Would you like to also have less weight on your body and more energy.  Let me know if you are interested, or even just curious.  I’ll be glad to tell you how you can get started.  Send me a note at

I will continue to post periodically in the weeks ahead, so keep checking in.

I finally made it through the AdvoCare 24 Day Challenge and I’m happy to tell you about my results.  Before I started the challenge, I set a number of goals that I hoped to achieve.  These are the goals that I set:

  • Increase energy levels – this should encourage more physical activity
  • Complete some form of workout six out of every seven days
  • Remove my dependence on coffee and soda
  • Reset my taste and metabolism
  • Lose at least five pounds
  • Tighten my belt two notches (comfortably)
  • Reduce my body fat % by 2%

I will take them point-by-point to show how I did.

  • Increase energy levels: I had a noticeable increase in my energy levels, even after long days at work and a long commute; I still had the energy to accomplish my workouts.
  • Complete a workout 6 out of every 7 days: I completed workouts on 22 of the 24 days during the Challenge.  Not only that, I did every single workout from the comfort of my own home.  I never once had to step into a gym.  I used the P90X DVD program exclusively.  By the way, I would not recommend this workout regimen for a beginner.  Beachbody also has other programs, like Power 90, that I’ve also used with great success.
  • Remove my dependence on coffee and soda:  I have had neither for 25 days and counting.  In fact, I drank nothing but water, and Spark mixed with water, during this whole time period.  I might add some coffee back in at some point, but I don’t see any reason to reintroduce soda (even diet soda).  There is nothing to prohibit me from doing either, but now I am in control of that decision.
  • Reset my taste and metabolism:  I have enjoyed eating nothing but fruits, vegetables and lean meats.  The only things I ate from a package were canned tuna and my AdvoCare supplements.  I really didn’t have much in the way of cravings for fast food, sweets, fried foods or anything else that wasn’t good for me.  I ate plenty and was very seldom hungry.  I even developed a taste for drinking water.  Eating smaller meals, but more of them, helps to keep the metabolism going, so I also achieved that goal.
  • Lose at least 5 pounds:  I lost 5.4 pounds during the 24 Day Challenge.  That may seem on the low side, but I knew I didn’t have 20-30 pounds to lose.  What is encouraging to me is that most of those 5.4 pounds came directly from my fat stores.
  • Tighten my belt two notches:  Yes, as of several days ago, I am two belt notches tighter, and it feels comfortable.  That is a positive change that everyone can relate to.
  • Reduce by body fat percentage by 2%:  This was the only goal that I did not hit.  Instead of 2%, I only reduced my body fat % by 1.93%.  I am not ashamed of those results.  I’m actually much more interested in the amount of body fat that I’m carrying than my weight on the scale.  As long as I’m lean, I don’t really care what the scale says.  I will be working to drive that number down even further.

The chart below shows each measurement conducted on Day 1 and compares it to the same measurements on Day 25.

Measurement Day 1 Day 25 Difference
Weight 156.8 pounds 151.4 pounds -5.4 pounds
Body Fat % 12.3% 10.37% -1.93%
Chest 39.75 inches 39.25 inches -.5 inches
Shoulders 45 inches 45 inches
Left Arm 13.25 inches 13.25 inches
Right Arm 13.5 inches 13.5 inches
Waist 32.5 inches 31.5 inches -1.0 inches
Hips 37 inches 36 inches -1.0 inches
Left Thigh 21 inches 21.25 inches +.25 inches
Right Thigh 21.25 inches 21.50 inches +.25 inches
Left Calf 13.75 inches 13.75 inches
Right Calf 14 inches 14 inches

As you can see from the chart, I lost where I wanted to lose; especially around the waist and hips (where I lost an inch at each location).  I did not lose anything from my arms (critical to us guys).  I even gained a little on my thighs.

Those are a few of the things that I set out to do.  There were some other benefits I picked up as a result of my efforts that I didn’t expect.  These are just a few:

  • Flexibility: The P90X Program is very big on warming up and stretching prior to exercise.  There are competing schools of thought on whether this prevents injuries or enhances performance.  I personally think that it has helped me.  The workouts also incorporate a lot of moves that can loosen you up over time.  I have definitely noticed more flexibility in my hamstrings.  That’s important to me because I think that tightness in my hamstrings is directly related to some lower back issues I’ve experienced in the past.
  • Balance: There is also a lot of balancing that goes on during the routines.  Sometimes it’s during kicking and punching, and at other times during stretching, but it has helped me to improve my balance.
  • Consistency: I am definitely someone who is geared towards a routine.  Unfortunately, I had found myself in a poor routine and lacked consistency in my eating and my activity.  I was able to get that turned around through the course of this Challenge.  Now, I am making good choices because of that consistency.
  • Boldness: I have always had an introverted personality.  To share with friends, and even complete strangers, what I’m doing and eating every day would have been unthinkable even 6 months ago.  I have grown tremendously in this area by writing a daily blog.  I’ve come to believe that if I have anything that may be of value to someone else, I am determined to share it.  Life is too short and I want to help others in any way that I can.  Even if that means getting out of my comfort zone.

Over the years, and as a result of this recent 24 Day Challenge, I’ve learned a number of things that have helped me to achieve results.  Here are a few that I’d like to share:

  • Write down everything:This is something that comes to me naturally, but is very hard for others.  I record my weight and body fat daily.  I have also been tracking the foods that I eat at  Finally, I record the exercises that I complete.  All of these things are connected.
    • Weight cannot sneak up on you if you’re tracking it daily.  That being said, weight can fluctuate on a daily basis due to many factors.  It’s best to take the average over time.  A week works pretty well and can give you a much better feel for the trend.
    • If you don’t know what you’re eating, you won’t know where to make changes in your diet.  A good strategy is to write down everything you’ve eaten over the course of a normal week.  Even include the times that you ate.  You might be surprised (and shocked) by what you find.
    • I write down how I perform on exercises (especially with weights).  That easily allows me to see how I am performing compared to previous workouts.  That helps me with setting goals as I go forward, too.
  • Be accountable: Whether you have a workout partner or just someone you can get support from, accountability is vital to sticking with the program.  Many of my coworkers, family and friends were well aware that I was on the Challenge.
  • Set Goals: Zig Ziglar says that if you aim at nothing, you’ll hit it every time.  That’s one of my favorite quotes, and it’s so true.  You have to have something you’re shooting for.
  • Plan Ahead: Not everyone is a planner, but if you don’t do some level of planning, you will end up choosing from several bad choices, especially when it comes to food.  Even if it’s only one day ahead – make sure you have a plan.
  • Use the right tools: One of the best tools I had at my disposal during the Challenge was the supplements provided by AdvoCare.  They gave me the energy and the nutrition I needed to perform during my workouts – and they gave me control over my appetite and boosted my metabolism.  I cannot recommend them highly enough.  Not only did they help remove my dependence from coffee and soda.  I also refrained from bread, dairy and sugar during the Challenge.

Will You Commit To The 24 Day Challenge?

I hope these daily blog posts have benefited you in some way.  It has not always been easy to commit to writing daily, but I have enjoyed sharing my experience with others.  I feel like this Challenge was exactly what I needed to get me back on the right track.  I am going to continue to use the same principles and products that were successful for me during the Challenge.  If you’re interested in doing the 24 Day Challenge, or in anything else I talked about during the process, please let me know.  My email address is and my google voice number is 678-223-3810.  I’ll be glad to help you in any way that I can.

What’s Next?

This post is a lot longer than I thought it would be…and I still didn’t get everything in.  Within the next several days, I’ll post my before and after pictures.  I also have a list of staple foods that I put together for use during the 24 Day Challenge.  After that, I’ll post periodically to update how I’m doing.

Updated December 14, 2011:

Many of you have found your way to this blog post by searching for results on how people do during the AdvoCare 24 Day Challenge.  My results were certainly good, but not astonishing.  I’ve continued with the principles I’ve learned and most of the products I used during my original 24 Day Challenge.  The fact that I continued past the original 24 days has made all of the difference.  Twenty four days is a great time period to jump start the body, but lasting changes take time.  As of today, I am on Day 272 since I began my 24 Day Challenge.  I’ve lost over 16 pounds (14 of which was fat) and 3.5 inches from my waist.  This is not a crash diet, but a lifestyle that is sustainable.  These products work.  I’ve posted some pictures below that show my progress about 5 months from the beginning of my 24 Day Challenge:

Updated:  March 31,2012

I’ve now completed a full-year using the principles I began with my AdvoCare 24 Day Challenge.  Follow the link below to jump to the results and photos from my one year anniversary post:

24 Day Challenge: Day 24

Well, it’s finally here.  I made it through Day 24 of the Challenge…and I lived to tell about it.  It feels great to complete the Challenge, but it feels even better to see the progress I’ve made.  This will be the last day of posting my normal format.  I will still be tracking my food intake daily, but I won’t be posting it.  I will post the wrap-up with my results tomorrow.  I will probably be posting periodic updates to show my progress.

What I ate today:

7:55 am        Spark, three Catalyst tablets and the first red MNS packet

8:35 am        Meal replacement shake, banana and both white MNS packets

10:40 am      Almonds and an apple

12:20 pm      Second red MNS packet

1:30 pm        Grilled chicken breast and peas

3:15 pm       Spark and 3 Catalyst tablets

6:10 pm       Grilled tilapia, peas, an egg, a banana and two Omegaplex tablets

The total calories consumed were 1,580.

Fat:  39.2 grams

Carbs:   188.7 grams

Protein:  127.2 grams

The Workout:

My final workout for the 24 Day Challenge was Kenpo X.  It is not an easy workout, but it is one that I like.  The workout was good and I felt like I was doing a “victory lap.”  Of the 24 days, I worked out 22 times.  That’s not bad, considering I had not worked out at all during the two previous months.  I definitely feel like the supplements from AdvoCare helped give me the energy needed to stick with my workouts.  Many of those workouts were completed after I had worked a 9 hour day and commuted for 2 more hours.

So What Will I Do Now?

The short answer is…the same thing I’ve been doing for the last 24 days.  I may not duplicate exactly what I’ve been doing, but it will look very similar.  I’ve made it through the hardest part – which was getting started – and fighting against poor habits.  I have the momentum now, and I’m not about to let up.  My body was telling me what to do at the beginning of this, but now I’m in control.

Tomorrow is Day 24, and the final day of my 24 Day Challenge, but it will not be the end for me.  The Challenge was just what I needed to shock my body back into good habits.  I will take this momentum and keep pushing forward.  I will be posting my normal lineup tomorrow and then posting my post-challenge wrap-up on Tuesday.

What I ate today:

9:30 am        Spark, three Catalyst tablets and the first red MNS packet

10:10 am      Three scrambled eggs, cantaloupe and both white MNS packets

11:15 am       Grapefruit

12:25 pm      Second red MNS packet

1:30 pm        Grilled tilapia and brown rice

2:10 pm       Spark and 3 Catalyst tablets

3:40 pm       Meal replacement shake and a banana

6:10 pm       Grilled tilapia, brown rice and two Omegaplex tablets

8:30 pm       Almonds and an egg

The total calories consumed were 1,760.

Fat:  47.9 grams

Carbs:   210.9 grams

Protein:  126.6 grams

The Workout:

I did the Chest, Shoulders and Triceps workout from the P90X series.  This was the third time during the Challenge that I performed this workout and it was my best yet. I will probably finish up tomorrow with Kenpo X.

What I Learned (or remembered):

Music has always been important to me, but it is vital to my workouts.  Once I’ve learned the movements in that workout, I can turn off the music on the DVD and use my iPod to provide my own soundtrack.  There are many workouts when I am convinced that the music was the only thing that allowed me to push through it.  I have several mixes, but the bulk of my music is Christian Rock (80’s to the present).  It appeals to my Faith and the need to rock my face off!  There is a place for light rock and adult contemporary, but not in my workout.

Progress Report:

I have been posting my weight and body fat average every 7 days while on the challenge.  I didn’t lose much since last week (.4 pounds and .17% body fat), but I continue to see improvements in my body and in my performance.  I am happy to see that what I did lose came right from fat.  That is a good sign.  I will be posting a full wrap-up with measurements on Day 25.  I have included a progress chart showing the results of the first 21 days below.

Day 22 Day 15 Day 8 Day 1
Weight 151.4 151.8 152.0 156.8
Body Fat 7 Day Avg. 10.44 10.61 11.86 12.3

What I ate today:

9:25 am        Spark, three Catalyst tablets and the first red MNS packet

10:10 am      Three scrambled eggs, cantaloupe and both white MNS packets

12:25 pm      Second red MNS packet

12:50 pm     Grilled salmon, broccoli/cauliflower and an egg

3:00 pm       Oatmeal and an apple

3:15 pm       Spark and 3 Catalyst tablets

4:30 pm       Meal replacement shake and an apple

6:30 pm       Banana and almonds

7:50 pm       Romaine, tuna, an egg, light balsamic vinaigrette and two Omegaplex tablets

The total calories consumed were 1,808.

Fat:  69.8 grams

Carbs:   162.8 grams

Protein:  139.8 grams

The Workout:

I did the Back and Biceps workout from the P90X series.  It was the third time during the Challenge that I performed this workout.  My performance has improved each time.  I moved my meal replacement shake from its normal morning time slot to immediately post-workout.  I did that to get some protein to the muscles right after I had fatigued them.

What I Learned (or remembered):

I’m tracking right in line with the goals that I set before the challenge.  What’s interesting to me are the positive things that I didn’t expect.  I’ll have more to say on that when I do the wrap-up at the end of the Challenge.

I’m getting dangerously close to Day 24 and everything is still going well.  Here’s the daily report…

What I ate today:

4:55 am        Spark, three Catalyst tablets and the first red MNS packet

6:45 am        Meal replacement shake, cantaloupe and both white MNS packets

9:45 am        Grapefruit

11:30 am      Almonds

11:45 pm      Second red MNS packet

12:40 pm      Grilled chicken breast, broccoli and cauliflower

3:10 pm        Grapes

3:30 pm       Spark and 3 Catalyst tablets

6:35 pm       Grilled salmon, brown rice, an egg and two Omegaplex tablets

The total calories consumed were 1,793.

Fat:  46.6 grams

Carbs:   198.9 grams

Protein:  148.7 grams

The Workout:

I decided to take on my nemesis today…P90X Plyometrics DVD.  It is, without a doubt, the nastiest P90X workout.  I have done the workout once already during the Challenge and, while my performance was better, it is still a humbling experience.  I could have taken the easy way out and picked another workout, but I decided that I wanted to take it head-on.  I couldn’t finish every exercise, but that won’t stop me from doing it again.

What I Learned (or remembered):

Have you ever had that feeling that you wished you hadn’t eaten something…or ate too much of something?  I know I have.  The good news is that I haven’t had that feeling in 21 days.  That’s because I haven’t put garbage into my body during that time period, and I haven’t overeaten.  Eating good food has been a choice and the AdvoCare products have helped with appetite control.  I enjoy food as much as the next person, but when it comes down to it, it’s just fuel for the body.  If you put bad fuel in your body, it will run poorly.  If you put good fuel in, it will run efficiently.  The good feeling of eating bad food only lasts a short time, but the effects (what hangs on your body) can last for years.

How I’m Feeling:

Today was the 20th day of the 24 Day Challenge.  I probably won’t keep this section about how I’m feeling in the blog, because I feel consistently good.  If that changes, I will let you know…but I don’t expect that to change.

What I ate today:

4:55 am        Spark, three Catalyst tablets and the first red MNS packet

6:45 am        Meal replacement shake, apple and both white MNS packets

9:45 am        Grapefruit

11:10 pm      Second red MNS packet

11:55 pm      Grilled chicken breast, green beans and an egg

1:50 pm        Grapes

3:35 pm        Almonds

4:30 pm       Spark and 3 Catalyst tablets

6:55 pm       Grilled chicken breast, lima beans, an egg and two Omegaplex tablets

The total calories consumed were 1,861.

Fat:  51.3 grams

Carbs:   189.7 grams

Protein:  165.9 grams

The Workout:

Today’s workout was Cardio X.  It has a little bit of everything in it and does not include scheduled breaks.  It was the second time I performed this workout during the Challenge.  Again, my performance was better than the last time.  I will go with another cardio workout again tomorrow, then strength workouts on Saturday and Sunday.  Then I’ll finish up with another cardio workout on Monday (Day 24).

What I Learned (or remembered):

Momentum is a powerful thing, but it can work for you, or it can work against you.  When you get into bad habits like poor eating and little or no exercise, it is very hard to get out of that rut.  Then, when you do start to do healthier things, like eating right and exercising regularly, it is very hard at first.  It’s kind of like pushing a boulder up a hill.  But as you build those good habits, and get to the top of the hill, it’s much easier, because now momentum is back on your side.  That’s very much a description of how this 24 Day Challenge has gone for me.  It was hard at first to get the bad momentum stopped and the good momentum started.  But now that it has, I want to continue the momentum.  So I will keep eating right, exercising and taking my supplements.

What I ate today:

5:10 am        Spark, three Catalyst tablets and the first red MNS packet

6:50 am        Meal replacement shake, cantaloupe and both white MNS packets

10:00 am     Apple

10:45 am      Almonds

11:45 pm      Second red MNS packet

12:15 pm      Grilled chicken breast, peas and an egg

3:45 pm        Grapes

4:30 pm       Spark and 3 Catalyst tablets

7:30 pm       Chicken breast tenderloins, peas, an egg and two Omegaplex tablets

The total calories consumed were 1,569.

Fat:  40.3 grams

Carbs:   168.6 grams

Protein:  136.8 grams

The Workout:

Today was the second time so far in the 24 Day Challenge that I decided to take a rest day.  It has been 5 days since my last rest day and I will have 5 more days of exercise to complete the Challenge.

What I Learned (or remembered):

Goals are a big part of my exercise program and of my life, in general.  I enjoy having something to work towards.  Sometimes, it’s lifting a little more than I did last time.  Other times it’s doing more reps.  As I go through those workouts, I write down how many and/or how much so I can compare it with previous performances.  That way it’s very easy to see if I’m making improvements and I can set my goals for the next time.