Weight-Loss Summer Shake-Up Challenge Scoresheets

[Omega]

This challenge starts on Saturday 27th June and ends on Friday 28th August

New people may join at any time.

Each challenge week runs from Saturday to Friday.

Friday’s data should be posted by 6pm Saturday UK time (BST). I will then go through and work out the points and report into the chat thread.

========================================================

I am a firm believer in the concept that BOTH regular exercise and healthy eating are needed for successful weight loss – and maintenance (although I am a beginner when it comes to maintenance).

The bulk of the points that will be given in this challenge are based on the work that we do to earn the weight loss. This is because the rate of weight loss varies so much from individual to individual depending on their current size and how deep they are into their project. I spent the first 14 months of my project losing 147 pounds and halving my start weight – it then took me another 12 months working just as hard to take off the next 20 pounds!!! I want everyone to feel that by working hard for whatever weight loss is possible at their stage they have a good chance of being rewarded with lots of points. They should be recognised for their efforts.

You never know – if I see a lot of people getting maximum points – I might think that some might want to work a tiny bit harder and I might put more points up for grabs.

Naturally it would be great if people reported how much success they were seeing at the scales in the chat thread – as we will all enjoy this. I will however only give points for weight loss at the end of the challenge based on the entire duration for each participant.

Naturally we want to hear about your other achievements too - from feeling fitter to getting better measurements and other milestones. Although I am not giving points I was always a firm believer in the value of monthly measurements. Some months I saw a better result on the tape-measure and vice versa.

On the scoresheet - just tell me about the work done and I will do the sums to work out the points.

POINTS:

EXERCISE
I will give 1 point for each 15minutes of exercise completed. There will be a maximum of 5 hours (i.e. 20 points) which can be earned during the week. This will mean that many people will see a reward for all the exercise that they do and may be encouraged to do a little more.

STOP PRESS - with effect from week 5 - posted 2/8/09

I have been giving a lot of thought to Karl's request. Right at the very start I made the point that I firmly believe that both exercise and nutrition are required for a successful project. Also my belief that we should be rewarded for most if not all the work that we do - and the fact that some people are stronger at exercise whilst some others are stronger at the nutritional side of things. The accumulative nature of the challenge means that on week 5 there were a lot more points available to the nutritional side of things. When I take into consideration the fact that the majority of people still playing got 19 out of 20 exercise points or above - it appears that the exercise points are not rewarding a lot of people for a lot of work which is probably being done.

I have therefore decided to increase the maximum amount of hours of exercise which are rewarded each week by points from 5 hours to 10 hours (giving a maximum of 40 points available from exercise)... I will however continue to set nutritional bonuses each week...

This takes immediate effect so continue logging your exercise after you hit 5 hours.

BONUS
Each week I will announce a bonus for the week including associated point details. It will be mostly focussed on nutrition. The bonus for that week will often contribute 21 points towards the possible points – often accrued as 3 points per day.

After the first week there will be an option to gain further points by again completing the bonus task of the previous week. This will often contribute as many multiples of 7 as weeks have passed to the possible total – often accrued as 1 point per day per task.

This should give us a week to come to terms with what may be a new nutritional habit – and then more time to reinforce it into our lifestyle.

Occasionally I may offer an additional bonus just for that week only.

WEIGHT CONTROL POINTS

3 categories are possible – REDUCING, MAINTAINING, CONTROLLED GAIN
A snapshot approach is being applied comparing the weight at the start with the weight at the end.

REDUCING
I will give 3 points per pound lost during the challenge. Since I want us all to be working towards having a healthy body – I believe that we should all be aiming for a BMI which is not lower than the “healthy” range.

MAINTAINING
A person in maintenance is encouraged to consider that staying in zone is equivalent to a good week of weight loss. It is a time when we have to change things about as it would be unhealthy for us to keep on losing weight. At the start of the challenge they must declare their goal weight and they must be within 5 pounds of that weight at that time. Since I believe that we should only want to permanently settle for a healthy weight – the BMI of that goal weight should be no lower than the “healthy” range.

Slimming World set the maintenance zone as 3 pounds each way, Weight Watchers set the zone as 5 pounds each way. I have used these facts in determining a fair points structure.

If the person is within 1.5 pounds of their goal weight at the end then I will apply points equivalent to a 2 pound per week weight loss.
If they are within 3 pounds of their goal weight , I will apply a points equivalent to 1.5 pounds per week of weight loss.
If they are within 4 pounds of their goal, I will apply the equivalent of 1 pound per week of weight loss.
If they are within 5 pounds of their goal, I will apply the equivalent of 0.5 pounds per week of weight loss.
Outside the 5 pound zone they will get NO points – even if they have lost quite a lot of weight during the challenge and are well under their goal weight – even if that weight is normally associated with a healthy BMI.

The above is applied per week of participating in the challenge so anyone that joins late would accrue less weeks.

CONTROLLED GAIN
Naturally over a two month period – no points would be allocated for a weight loss for such an entrant.
As far as I am aware no-one has signed up that would fit into this section. Please let me know if you do as I want to make the points structure individually tailored towards each person’s health goals. For example - I know that pregnant ladies who have been in the midst of a weight loss project will have been given guidelines on how much gain is appropriate.

=========================
Notes on Exercise:
Exercise does not have to take place at a gym or doing a sport – but you do have to be moving around and burning calories or improving your muscles.
Dancing counts for the minutes you are moving around on the dance floor – but not sitting on the sidelines.
Gardening counts when you are pushing a lawn mower or digging – but not when you are kneeling down weeding.
Normal housework does not count – but a major spring clean may count depending on the level of activity.
Playing with your children counts if you are running about playing games in the garden or park – but not for any part of the time that you are not an active participant or if you are playing snakes and ladders!
Walking is an excellent form of exercise.

 

[Omega]

WEEK 1

I am sure that we have all heard of the concept of at least 5 portions of fruit or vegetables being central to adopting good nutrition.





Some interesting information about fruit and veg:




My challenge to you for this week is to make sure that you have 5 portions of fruit or vegetables each day. 3 points for each day

If someone has sufficient fruit and veg each day of the week they will earn 21 points.

The wonderful thing is that fruit and veg generally contain fibre and some protein which we need as part of our diet.

Also – since fruit is naturally sweet – it can help to satisfy sugar cravings.

In Week 1 - where the scoresheet has ssmtwtf replace the day of the week with V (for vegetable) on each day that you complete the task. That way it is easy to tell which days you were successful.

Although there are a lot of benefits to using fresh or indeed frozen fruit and vegetables – tinned fruit will be allowed if any syrup is drained off fruit. Tinned vegetables will be allowed if any water containing sugar or salt is discarded. Baked beans are allowed. Potatoes do not qualify as a vegetable in this challenge.

STOP PRESS - ADDITIONAL ONE-OFF WEEK 1 BONUS ADDED
Many people are reporting excellent weather at the minute. I know that lots of people will have some great ideas of things to eat - particularly in good weather that make losing weight in the summer a little easier. It can be a snack or a meal - but the thing is that it must be ok to eat when trying to lose weight. No need to give the calories or anything. Use one of your own favourites from this year or last year - or copy and paste something that appeals off the internet. Put an entry into the challenge Food Ideas thread and I will give you 3 points. You can even do it before the official start of the challenge if you want and start claiming points already.

WEEK 2

I freely admit to having cut and pasted this from another challenge. Good ideas are always worthy of repetition.

Many of us don't consistently get enough water each day. It's important for our bodies to be properly hydrated for many reasons. One of those reasons is that it helps our bodies to function well, helps our skin, and the biggest reason for us is that when we're dehydrated, our bodies hold on to the water it has, causing water retention, making the number on the scale higher. When we're properly hydrated, that excess water is flushed out of our systems. Proper hydration also helps prevent constipation--along with fibre.

So this week's challenge is to drink at least 1oz (29.5735ml) of water for every 2lbs of your weight. 3 points for each day. For those of you doing metric, just round down to the nearest whole number. For example, if you weigh 200 lbs you divide it by 2, giving you 100. 100 X 29.5735= 2,957.35. So you'd drop off the .35 and drink 2,957ml of water per day. Or, 1kg= 32.53ml of water.
If someone drinks their full water allocation each day of the week they will earn 21 points.
Reinforcing week1's bonus, I will give 1 point for each day that you have 5-a-day giving a possible maximum 7 points.

In Week 2 - where the scoresheet has the first ssmtwtf replace the day of the week with W (for water) and in the second ssmtwtf replace the day of the week with V (for vegetable) on each day that you complete the task. That way it is easy to tell which days you were successful.

STOP PRESS

I have been giving a lot of thought to the fact that I want to encourage everyone to try to adopt new healthy habits and I do not want anyone to think that something is "too hard" and not try at all. I didnt try to lose weight for too long after I deemed it as "too hard" after my failed 1996 project.....

Some people may be discouraged to try increasing their water consumption if the total that they need seems too big. I have therefore decided to give 2 points this week for each day to anyone who manages to drink 3 litres of water - if they calculate a greater allocation which they cannot quite manage. Simply put "3" instead of "W" on the scoresheet if you fall into that category for those days.

ADDITIONAL ONE-OFF WEEK 2 BONUS ADDED
Many of us eat from the same limited range of fruit and vegetables – despite there being many out there that we haven’t tried. We can think that we do not like vegetables for instance when the fact is that we have only tried a few types and have no idea about the rest. If we list at the bottom of our scoresheet the fruit and vegetables that we have eaten during week 1, I will give 2 points for each different item of fruit /veg that we eat a portion of during week 2 – maximum 5 items – at least 3 of which must be vegetables. Portion sizes were given in the week 1 challenge. Check my scoresheet to get the idea…

Wk2---0hrs 00mins----ssmtwtf---ssmtwtf----newveg*0-----
If someone completes all of their tasks I would expect their Wk2 main scoresheet line to look as follows:
Wk2---5hrs 00mins----WWWWWWW---VVVVVVV----newveg*5-----

WEEK 3

We all know that calcium is important for our bones to be healthy. Whilst we all know about the importance of calcium for children and we may well hope to keep out bones strong in order to reduce our risk of osteoporosis or hip problems as we get older – we may not know that research indicates that calcium can have an impact on weight loss.







Many authorities promote 1000mg calcium per day.



The following calculator may give inspiration on things that could boost your calcium intake.



Calcium can be calculated using

You can see that while research indicates that we would all benefit from a calcium intake of at least 1000mg – there is some uncertainty as to whether there is added benefit in it ALL coming from dairy sources. Some research indicates that a vitamin tablet with the correct level of calcium would cover this. I more than cover mine from nutritional sources simply by having 4 low calorie fat free yoghurts every day.

My challenge to you for this week is to become aware of how much calcium is in your diet – and improve your intake (either from food or a supplement) so that you have 1000mg each day - 3 points per day.

Either way – be aware that there may be an added benefit in getting your calcium from dairy sources.

So – have 1000mg calcium for each day to collect 21 points.
Reinforcing previous bonuses, I will give 1 point for each day that you have 5-a-day and 1 point for each day that you drink your allocation of water giving a possible maximum 14 points.Anyone reporting a 3 litre lower level of water drinking will earn half a point for each day.

ADDITIONAL ONE-OFF WEEK 3 BONUS ADDED
I really like the way that the week 2 bonus has worked out. I have therefore decided to have another very similar bonus in week 3. We can each try 5 new fruit/veg. For week 3 I will remove the requirement to have so many veg as a minimum – just it needs to not be on either earlier list. I will give 2 points for each different item of fruit /veg that we eat a portion of during week 3 – maximum 5 items. Portion sizes were given in the week 1 challenge. Check my scoresheet to get the idea…

Wk3---0hrs 00mins----ssmtwtf---ssmtwtf---ssmtwtf---newveg*0-----
If someone completes all of their tasks I would expect their Wk3 main scoresheet line to look as follows:
Wk3---5hrs 00mins----CCCCCCC---WWWWWWW---VVVVVVV----newveg*5-----

 

[Omega]

WEEK 4
There are a lot of benefits to our cholesterol levels if we ensure that we eat plenty of beans. The only real problem is that tinned beans do tend to contain some sodium which needs to be taken into consideration…

There have been a number of studies on the effectiveness of beans.

Full of beans (ASU Research)

My challenge to you for this week is to eat three cups of beans across the week. This must be spread across at least three days since they recommend that we do not eat the full quota for the week at once. I will give 3 points for each half cup of beans eaten.

So - eat beans to collect 18 points.

Reinforcing previous bonuses, I will give 1 point for each day that you have 5-a-day, 1 point for each day that you drink your allocation of water and 1 point for each day that you have sufficient calcium giving a possible maximum 21 points.Anyone reporting a 3 litre lower level of water drinking will earn half a point for each day.

ADDITIONAL ONE-OFF WEEK 4 BONUS
I really like the way that the week 2/3 bonus has worked out. I have therefore decided to have another very similar bonus in week 4. We can each try 5 new fruit/veg. As in week 3 there is no requirement to have so many veg as a minimum – just it needs to not be on any earlier list. I will give 2 points for each different item of fruit /veg that we eat a portion of during week 4 – maximum 5 items.

SECOND ONE-OFF WEEK 4 BONUS
A great way of serving vegetables in the summer or for a buffet is with a dip. Kimberly suggested a dip may be a great way of preparing avocado. With this in mind – if anyone posts a healthy diet friendly dip recipe in the food ideas thread http://weight-loss.fitness.com/club-challenges/32234-summer-shake-up-challenge-food-ideas.html – I will give a further 4 points.


Wk4---0hrs 00mins----123456---ssmtwtf---ssmtwtf---ssmtwtf---newveg*0---diprecipe*0---
If someone completes all of their tasks I would expect their Wk4 main scoresheet line to look as follows:
Wk4---5hrs 00mins----BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV----newveg*5---diprecipe*1--

WEEK 5 week starting 25 July 09
Fibre is important in any diet, whether you're trying to lose weight or not. This week's bonus is to eat at least 25g of fibre each day. You'll get 3 points for each day that you do this.

Dietary fiber: An essential part of a healthy diet - MayoClinic.com

The fact that we have already put in a lot of work on the fruit and vegetable element of our diets should make this not too onerous.

So - eat 25g fibre/day to collect 21 points.

Reinforcing previous bonuses, I will give 1 point for each day that you have 5-a-day, 1 point for each day that you drink your allocation of water, 1 point for each day that you have sufficient calcium and 1 point per ½ cup of beans (max 3 cups) giving a possible maximum 27 points.Anyone reporting a 3 litre lower level of water drinking will earn half a point for each day.

ADDITIONAL ONE-OFF WEEK 5 BONUS
We will continue the extra fruit/veg bonus as there is a truly enormous selection. I will give 2 points for each different item of fruit /veg that we eat a portion of during week 5 – maximum 5 items.

Wk5---0hrs 00mins----ssmtwtf---123456---ssmtwtf---ssmtwtf---ssmtwtf---newveg*0------
If someone completes all of their tasks I would expect their Wk5 main scoresheet line to look as follows:
Wk5---5hrs 00mins----FFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV----newveg*5-----

WEEK 6 – week starting 01 Aug 09
Protein is important in any diet, whether you're trying to lose weight or not.
Studies have shown that getting enough protein is an important component to losing more fat and less muscle. The following article goes into more detail.

Protein + Exercise May Promote Weight Loss

Remember, meat isn't the only way to get protein. Fruit, vegetables and legumes (lentils and beans) also have decent amounts of protein. You can also get protein from protein shakes or protein powder. Dairy and eggs also have protein.

This week's bonus is to eat at half your weight in lbs in grams of protein. So if you weigh 200lbs, you should eat at least 100g of protein per day. You should get most of your protein from lean protein like chicken breast, fish, lean cuts of beef, etc, as opposed to fatty protein. Generally, 1oz of lean meat has about 5g of protein. So you would need to eat about 20oz of lean meat to get 100g of protein. 3 points for each day

The fact that we have already put in a lot of work on the calcium and beans element of our diets (not to mention the fruit and veg) should help here.

So – eat sufficient protein/day to collect 21 points.

Reinforcing previous bonuses, I will give 1 point for each day that you have 5-a-day, 1 point for each day that you drink your allocation of water, 1 point for each day that you have sufficient calcium, 1 point per ½ cup of beans (max 3 cups) and 1 point for each day that you have 25g fibre giving a possible maximum 34 points.Anyone reporting a 3 litre lower level of water drinking will earn half a point for each day.

ADDITIONAL ONE-OFF WEEK 6 BONUS
We will continue the extra fruit/veg bonus. I will give 2 points for each different item of fruit /veg that we eat a portion of during week 6 – maximum 5 items.


SECOND ONE-OFF WEEK 6 BONUS
Many of us will know of a really useful weight loss recipe that others could benefit from. Add it to the
food ideas thread http://weight-loss.fitness.com/club-challenges/32234-summer-shake-up-challenge-food-ideas.html – I will give a further 4 points.

Wk6---0hrs 00mins----ssmtwtf---ssmtwtf---123456---ssmtwtf---ssmtwtf---ssmtwtf---newveg*0---recipe*0---
If someone completes all of their tasks I would expect their Wk6 main scoresheet line to look as follows:
Wk6---10hrs 00mins----PPPPPPP---FFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV----newveg*5---recipe*1---

 

[Omega]

WEEK 7 – week starting 08 Aug 09
Many of us know that we can have too much of a good thing when it comes to food. Starchy carbs can be a healthy aspect to most people’s diet with many great nutrients in cereals for instance. Unfortunately many people find that they are inclined to eat too many of these which can be at the heart of their weight issues. Whilst trying to lose weight we may control levels with calorie counting – but many of us believe that calorie counting is not a long term solution as we do not see ourselves counting calories for every day for the rest of our lives.

Joanna Hall is a UK expert on weight loss who believes that the most important thing that we can do if we want to lose weight is restrict our carbs using what she calls a carb curfew approach. Her preferred solution is that we have no starchy carbs after 5pm. She is specifically limiting bread, potatoes, cereals, pasta and rice in this way – not other carbs. The 5pm deadline is so that people do not snack on starchy carbs in the evening either. She does say that people can swap their carb curfew meal to breakfast or lunch if that fits in better with their schedule. She believes that this will help us to lose weight – and continuing this pattern of eating will help us to maintain the weight loss. It also provides a natural restriction on our calories (encouraging us to fill up on fruit and veg for that meal) and leads us towards a low GL diet.

Joanna Hall, one of the UK's leading fitness, diet and lifestyle experts.

This week's bonus is to eat one meal each day – be it breakfast lunch or dinner where you have no bread, rice, pasta, cereal or potatoes. You do not need to stick to the same meal each day so you can restrict dinner one day and lunch the next.
3 points for each day

So – do a Joanna Hall carb curfew each day to collect 21 points.

Reinforcing previous bonuses, I will give 1 point for each day that you have 5-a-day, 1 point for each day that you drink your allocation of water, 1 point for each day that you have sufficient calcium, 1 point per ½ cup of beans (max 3 cups), 1 point for each day that you have 25g fibre and one point for each day that you have enough protein giving a possible maximum 41 points. Anyone reporting a 3 litre lower level of water drinking will earn half a point for each day.

ADDITIONAL ONE-OFF WEEK 7 BONUS
We will continue the extra fruit/veg bonus. I will give 2 points for each different item of fruit /veg that we eat a portion of during week 7 – maximum 5 items.


Wk7---0hrs 00mins----ssmtwtf---ssmtwtf---ssmtwtf---123456---ssmtwtf---ssmtwtf---ssmtwtf---newveg*0---
If someone completes all of their tasks I would expect their Wk7 main scoresheet line to look as follows:
Wk7---10hrs 00mins----JJJJJJJ---PPPPPPP---FFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV---newveg*5---

WEEK 8 – week starting 15 Aug 09

Well we are going to work on two things this week which should both be a little easier – so I am going to give 2 points a day for each of two new things… They are both colour oriented – multi-coloured and brown.

We already know how important fruit and vegetables are to our diet. There is a great benefit to having a spread of different types of fruit and vegetables. They contain different nutrients that can have a very beneficial effect.

An easy rule of thumb is to have multi colours. When young – we were all told to eat our greens. The fact is that the different colours provide us with different benefits. We do best to see as many colours on our plate as possible. A cardiologist that I know tells me that we should aim to see a rainbow on our plate…

You may be interested in this article:
http://www.mirror.co.uk/news/real-life-stories/eat-different-colours-and-types-of-fruit-292386
Eat different colours and types of fruit and veg - Mirror.co.uk[/url]

Last week we worked on putting a restriction on our starchy carbs – and this week we are going to work on the quality of them. A rule of thumb can be that brown is a good option. When you have starchy carbs – make the following switches:
Rice – have brown or wild rice instead of white rice.
Bread – choose wholemeal / wholegrain.
Pasta – choose wholemeal / wholegrain.
Cereals – choose a brand which does not contain sugar. Sweetener or fruit may be added.

My challenge to you for this week is to
1/ be multicoloured (M) and try and get three different colours between your 5 portions of fruit / vegetables each day - 2 points per day. Hitting for example two colours of fruit and a different colour with veg does count, as does hitting all the colours with fruit – or any other combination that appeals to you.
2/ select a healthier option for your starchy carbs (S) – 2 points per day.

So – have three colours among your 5-a-day and healthy starchy carbs to collect 28 points.

Reinforcing previous bonuses, I will give 1 point for each day that you have 5-a-day, 1 point for each day that you drink your allocation of water, 1 point for each day that you have sufficient calcium, 1 point per ½ cup of beans (max 3 cups), 1 point for each day that you have 25g fibre, one point for each day that you have enough protein and one point for each day when you restrict your starchy carbs giving a possible maximum 48 points. Anyone reporting a 3 litre lower level of water drinking will earn half a point for each day.

ADDITIONAL ONE-OFF WEEK 8 BONUS
We will continue the extra fruit/veg bonus. I will give 2 points for each different item of fruit /veg that we eat a portion of during week 8 – maximum 5 items.

Wk8---0hrs 00mins----ssmtwtf---ssmtwtf---ssmtwtf---ssmtwtf---ssmtwtf---123456---ssmtwtf---ssmtwtf---ssmtwtf---newveg*0---
If someone completes all of their tasks I would expect their Wk8 main scoresheet line to look as follows:
Wk8---10hrs 00mins----MMMMMMM---SSSSSSS---JJJJJJJ---PPPPPPP---FFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV----newveg*5

WEEK 9 – week starting 22 Aug 09

Well we all know that Kimberly did not like the bonus last week – but she should be comfortable with this week’s bonus because it is taken directly from week 1 of the Biggest Loser challenge that she ran in January 2008. I am happy to repeat her rulings regarding which foods were and were not classed as junk.

…this week's bonus is to NOT eat any junk food. That means sweets, deep fried food, fast food, chips (crisps), etc. This includes 100 calorie packs b/c they are still sweets or chips. Now a deli-type sandwich from a deli is ok--even if it's a chain like Subway or Quiznos, etc. A Big Mac is not ok. Salads from fast foods are ok, but take note that they're full of sodium that'll make you retain water. So if you have any of this stuff hanging around, eat it up before Friday...lol. Alcohol is also a no-no this week.

Fortunately this is the last week of the challenge so we will not have to continue it forever into the future.

http://weight-loss.fitness.com/club...t-loser-style-bls-challenge-week-1-bonus.html

From a quick scan through the thread Starbuck’s style coffees are junk as are cakes and cookies. No more Bailey’s cheesecake for me…
High calorie sodas are not ok.
Home made pizzas are ok if made in a healthy manner as are French fries if made from potato and fry light (oven chips need to just contain potato).
Rice cakes and yoghurts were both ruled as ok.
Sugar free sweets are ok.

The thread actually includes Kimberly’s excellent exercise ruling at the end. This challenge ruling should go down in forum history in my opinion.

My challenge to you for this week is to not have any junk food (X) - 3 points per day.

So –have no junk food to collect 21 points.

Reinforcing previous bonuses, I will give 1 point for each day that you have 5-a-day, 1 point for each day that you drink your allocation of water, 1 point for each day that you have sufficient calcium, 1 point per ½ cup of beans (max 3 cups), 1 point for each day that you have 25g fibre, 1 point for each day that you have enough protein, 1 point for each day when you restrict your starchy carbs, 1 point for each day you eat 3 colours of fruit/veg and 1 point for each day you switch your starchy carbs giving a possible maximum 62 points. Anyone reporting a 3 litre lower level of water drinking will earn half a point for each day.

ADDITIONAL ONE-OFF WEEK 9 BONUS
We will continue the extra fruit/veg bonus. I will give 2 points for each different item of fruit /veg that we eat a portion of during week 9 – maximum 5 items.

Wk9---0hrs 00mins----ssmtwtf---ssmtwtf---ssmtwtf---ssmtwtf---ssmtwtf---ssmtwtf---123456---ssmtwtf---ssmtwtf---ssmtwtf---newveg*0---
If someone completes all of their tasks I would expect their Wk9 main scoresheet line to look as follows:
Wk9---10hrs 00mins----XXXXXXX---MMMMMMM---SSSSSSS---JJJJJJJ---PPPPPPP---FFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV----newveg*5

 

[Omega]

Copy and paste whichever scoresheet is appropriate into this thread ONCE and then update it with data as the days go by. Everyone should only ever make ONE posting in this thread.


REDUCING
Start weight: --- pounds
End weight: --- pounds

=====exercise======bonus=== extra bonuses
Wk1---0hrs 00mins----ssmtwtf----------------------
Wk2---0hrs 00mins----ssmtwtf---ssmtwtf---------
Etc

============================================================
MAINTAINING
Goal weight: --- pounds
Start weight: --- pounds
End weight: --- pounds

=====exercise======bonus=== extra bonuses
Wk1---0hrs 00mins----ssmtwtf----------------------
Wk2---0hrs 00mins----ssmtwtf---ssmtwtf---------
Etc

============================================================
CONTROLLED GAIN
Start weight: --- pounds
End weight: --- pounds

=====exercise======bonus=== extra bonuses
Wk1---0hrs 00mins----ssmtwtf----------------------
Wk2---0hrs 00mins----ssmtwtf---ssmtwtf---------
Etc

 

[Omega]

MAINTAINING ----- RESIGNED
.Goal weight: 126.0 pounds
Start weight: 125.8 pounds
..End weight: 127.0 pounds (at Slimming World - actually got 126.8 at home earlier)

=====exercise======bonus========== extra bonuses
Wk1---05hrs 00mins----VVVVVVV----------recipe--------------------
Wk2---05hrs 00mins----WWWWWWW------VVVVVVV----newveg*5-----
Wk3---05hrs 00mins----CCCCCCC---WWWWWWW---VVVVVVV---newveg*5-----
Wk4---05hrs 00mins----BBBBBB---CCCCCCC---WWWtWWW---VVVVVVV---newveg*5---diprecipe*1---
Wk5---05hrs 00mins----FFFFFFF---BBBBBB---CCCCCCC---sWWWWWW---VVVVVVV---newveg*5------
Wk6---10hrs 00mins----PPPPPPP---FFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV---newveg*5---recipe*1---
Wk7---10hrs 00mins----JJJJJJJ---PPPPPPP---FFFFFFF---BBBBBB---CCCCCCC---WWWtWtW---VVVVVVV---newveg*5---
Wk8---10hrs 00mins----MMMMMMM---SsmSSSS---JJJJJJJ---PPPPPPP---FFFFFFF---BBBBBB---CCCCCCC---WsmtwWW---VVVVVVV---newveg*5---
Wk9---10hrs 00mins----XXXXXXX---MMMMMMM---SSSSSSS---JJJJJJJ---PPPPPPP---FFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV---newveg*5---

Wk1 fruit/veg: apples, pears, bananas, strawberries, plums, red grapes, baked beans, celery, tomato, red onion, spring onion, red pepper, cucumber, iceberg lettuce, carrot, cauliflower, green beans, broccoli, celeriac, beetroot, mushrooms
Wk2 fruit/veg not in wk1 list: yellow pepper, green grapes, green pepper, figs, romaine, cherry tomatoes
Wk3 fruit/veg not in wk1/wk2 lists: mango, grapefruit, spinach, watercress, rocket, physalis, galia melon, cantaloupe melon, honeydew melon, courgette(=zuchini)
Wk4 fruit/veg not in any prev lists: peaches, lemon, curly kale, swede, white onion, peas, sweetcorn
Wk5 fruit/veg not in any prev lists: kiwi fruit, satsumas, chick peas, avacado, blueberries
Wk6 fruit/veg not in any prev lists: parsnips, nectarine, clementines, aubergine(=eggplant), orange
Wk7 fruit/veg not in any prev lists: rhubarb, lychees, sugar snap peas, apricots, passion fruit
Wk8 fruit/veg not in any prev lists: brussels sprouts, broad beans, leek, pineapple, sharon fruit
Wk9 fruit/veg not in any prev lists: savoy cabbage, fine green beans, mange tout, babycorn, blackberries

 

[Bellaryna]

REDUCING
Start weight:218 pounds
End weight: 200 pounds

=====exercise======bonus=== extra bonuses
Wk1---1hrs 30mins----ssVVVVV---------recipe----
Wk2---1hrs 45mins----ssWtwtf---VVmtwtf------new fruit/veg
Etc

wk1 fruit/veg: yellow apple, baby carrots, bananas, grapes, peaches, nectarines, tomato, red onion, lettuce, green beans
wk2 fruit/veg not in wk1 list: strawberries, pineapple, blackberries, radishes, mushrooms, red pepper, yellow pepper, cauliflower, broccoli, spinach, asparagus

 

[bikinibound]

REDUCING
Start weight: --- 224.5lbs
End weight: --- 233lbs

=====exercise======bonus=== extra bonuses
Wk1---1hrs 45mins----VVVVVtV-----RECIPE-----------------
Wk2---2hrs 55mins----WWWWWWW---sVVtVVV---------
Wk3---3hrs 30mins----CCCCCCC----WWWWWWW---VVVVVVf---new fruit/veg eaten: 5
Wk4---4hrs 15mins----BBBBBB---CCCCCCC---sWWWWWW---VsVVVVV---newveg*5---diprecipe*4pts---
Wk5---4hrs 45mins----FFFtFFF---BBB456---CCCtCCC---sWWWWWW---VVVtVVV---newveg*5
Wk6---4hrs 45mins----PPPPPPP---FFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV---newveg*5---recipe*4---
Wk7---3hrs 30mins----JJJJJJf---PPPPPPf---FFFFFFF---BBBB56---CCCCCCC---WWWWWWW---VVmVVVf---newveg*5
Wk8---1hrs 30mins----MMMMMMM---SsmtSSf---Jsmtwtf---PPPtPPf---FFFFFFF---BBBB56---CCCCCCC---WWWWWWW---VsVtVtf---newveg*1
Wk9---2hrs 0mins----XXmXwXX---MMMMMMM---ssmtwtS---sJmtwJf---PPPPwPP---FFFFFFF---BBB456---CCCCCCC---WWWtWWW---VVmVwVV---newveg*0

Week 1 Fruit/veggies eaten: apple, blueberries, banana, nectarine, tomato, zucchini, summer squash, mushrooms, onion, broccoli, cauliflower, carrot, red & green bell pepper

Week 2: corn, green grapes, water chestnut, mango, cabbage

Week 3: plum, chinese radish, watermelon, strawberries, honeydew, canteloupe

Week 4: green onion, clementines, celery, leek, garbanzo beans

Week 5: apricots, black beans, great northern beans, pears, red cabbage

Week 6: pluots, yellow watermelon, lentils, winter squash, navy beans

Week 7: pineapple, dino eggs (a kind of plum that looks like a dinosaur egg), peach, asparagus, kidney beans

Week 8: guava

 

[San2]

REDUCING

Start weight: 248.6 pounds
Goal Weight: 240 pounds
End weight: --- pounds

=====exercise======bonus=== extra bonuses

Wk1---5hrs 30mins----VVVVVVV---recipe
Wk2---4hrs 30mins----W33333W---VVVVVVV----newveg*5
Wk3---2hrs 30mins----CCCCCCC----sWWWWt3----VVVVtV----newveg*5
Wk4---3hrs 20mins----BB34BB---CCCCCCC---3333333---VVVVVVV---newveg*5---diprecipe*0
Wk5---1hrs 05mins----ssBtwBf---sssCCtf---s3mt33f---ssVtwVf---newveg*3
Wk6---4hrs 45mins----ssPtPPP---ssFFFFF---ssBBBBB---ssCCCCC---ssVVVVV---ssWWWWW---newveg*5
Wk7---4hrs 45mins----JJJJJJJ---PsPPPPP---FsFFFFF---BsBBBBB---CsCCCCC---VsVVVVV---WsWWWWW---newveg*4
Wk8---1hrs 50mins----MMMMMMM---SsSSSSS---JJJJJJJ---PsmtPtf---FsmtFFF---BsmtwBB---CCCCCCC---VsmtVVV---WWWWWWW---newveg*3
Wk9---00hrs 30mins----Xsmtwtf---Msmtwtf---Ssmtwtf---Jsmtwtf---Psmtwtf---Fsmtwtf---Bsmtwtf---Csmtwtf---Vsmtwtf---Wsmtwtf---newveg*1
Wk1 fruit/veg: Bananas, Peaches, Plums, Green Beans, Lettuce, Nectarines, Oranges
Wk2 fruit/veg not in wk1 list: Tomatoes (yay!), Carrots, Kiwi-fruit, Sweetcorn, Cucumber, peas, pineapple
Wk3 fruit/veg not in wk1/2 list: Blueberries, Raspberries, Galia-Melon, peppers, Apple
Wk4 fruit/veg not in wk1/2/3 list: Zucchini, Physalis, Mango, pear, honeydew melon
Wk5 fruit/veg not in wk1/2/3/4 list: Baked Beans, Limes, Avocado
Wk6 fruit/veg: Kidney Beans, pickles (blergh!), red onions, watermelon, cranberries
Wk7 fruit/veg: cabbage, lentils, clementines, leeks
Wk8 fruit/veg: green onions, broccoli, greengages
WK9 fruit/veg: zucchini

 

[Cord the Seeker]

REDUCING

Start weight: 277 pounds
End weight: 258 pounds

=====exercise======bonus=== extra bonuses
Wk1---7hrs 35mins----VVVVVVV--recipe
Wk2---7hrs 30mins----WWWWWWW---VVVVwtf--newveg*5
Wk3---5hrs 30mins----sCCCCCC---sWmWWWW---sVVVVtV---newveg*5
Wk4---7hrs 15mins----BBBBB6---CCCtCCf---WWWWWWW---VVVVVVV----newveg*5---diprecipe*1--
Wk5---5hrs 30mins----Fsmtwtf---B23456---sCCtCCf---WWWWWWW---VVmtwtf---newveg*5
Wk6---7hrs 00mins----ssmPPPP---ssmFFFF---B23456---ssmCCCC---ssmWWWW---ssmVVVV---newveg*1---recipe*4---
Wk7---8hrs 20mins----JJJtJJJ---PPPPPPP---FFFtFtF---123456---CCCtCCC---WWW3333---VVVVwVV---newveg*0---
Wk8---7hrs 45mins----ssmMMMM---ssmtwtf---Jsmtwtf---sPmPPtP---ssmtwtf---123456---sCmtCCC---3sm3wtf---ssmVVVV---newveg*0---
Wk9---9hrs 30mins----XsXXXXX---MMMMMMM---SsStwSf---JJJtJJJ---PPPPPPP---FsFtFFf---BBBB56---CCCCwCf---W3WWWWW---VVVtwVV---newveg*0---

Week 1 fruit/veg: cherries, tomato, cucumber, carrot, snap peas, watermelon, apple, banana, beets, lettuce, orange, green beans, onion, corn, celery, nectarine, broccoli, lentils
Week 2 new fruit/veg: strawberries, blueberries, apricots, radish, bok choi, bean sprouts
Week 3 new fruit/veg: pineapple, pear, zucchini, grapes, kiwi fruit, alfalfa sprouts
Week 4 new fruit/veg: jicama, green grapes, red grapes, kale, chard, garbanzo beans, peas
Week 5 new fruit/veg: iceberg lettuce, greenleaf lettuce, cabbage, red cabbage, peach
Week 6 new fruit/veg: honeydew melon

 

[charlieemma]

REDUCING
Start weight: 170 pounds
End weight: --- pounds

=====exercise======bonus=== extra bonuses
Wk1---8hrs 00mins----VVVVVVV----------------------
Wk2---5hrs 45mins----ssWWWWW---VVVVVVV---------newveg*5
Wk3---10hrs 00mins----CCCCCtC---WWWWWWW---VVVtVVf---newveg*4
Wk4---5hrs 05mins----BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV---newveg*5
Wk5---5hrs 30mins----FFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV---newveg*5
Wk6---7hrs 00mins----PsPPwPP---FFFFFFF---BBBB56---CCCCCCC---WWWWWWW---VVVVVVV---newveg*3---recipe*0---
Wk7---6hrs 20mins----JJmtJJf---PPPwPtP---FFFFFFF---BBBB56---CCCtwCC---WWWWWWW---VVVVVVV---newveg*4---


Week 1 Can't remember what fruits/veg i did have, but i know what I didn't have ha!

Week 2 different fruit/veg portions eaten (bold not eaten last week): apple, lettuce, cucumber, cherry tomatoes, avocado, baby spinach, watercress, nectarine, grapefruit, mango, courgette

Week 3 new fruit/veg: honeydew melon, waterchestnuts, beansprouts, mushrooms

Week 4 new fruit/veg: carrots, onion, beetroot, watermelon, peas

Week 5 new fruit/veg: spring onion, yellow pepper, peach, beef tomato, kiwi

Week 6 new fruit/veg: plum, banana, cauliflower

Week 7 new fruit/veg: galia melon, baked beans, pear, rhubarb,

 

[treehugger]

REDUCING
Start weight: --- pounds
End weight: --- pounds

=====exercise======bonus=== extra bonuses
Wk1---0hrs 00mins----ssmtwtf----------------------
Wk2---0hrs 00mins----ssmtwtf---ssmtwtf---------

 

[momma4alex]

REDUCING
Start weight: 239 pounds
End weight: 238 pounds
Goal weight: 225 by october 28th

=====exercise======bonus=== extra bonuses
Wk1---3hrs 00mins----vvvvv----------------------
Wk2---5hrs 00mins----wwwwwwww---vvvvwtf---------
Wk3---3hrs 00mins----ccccccc--wwwwwww--vvvvvvv
Wk4---5hrs 00mins----ssmtbtb-ccccccc--wwwwwww--vvvvvvv
Wk5---2hrs 30mins----FFmtwthf-ccmtwtf-wwmtwtf-vvmtwtf
Wk6---10hrs----------fffffff--ccccccc--wwwwwww--vvvvvvv
wk7---10 hrs------fffffff--ccccccc--wwwwwww-vvvvvvv
wk8---10hrs---mmmmmmf-ssssstf--ssmtwtf-psptwtf-FFFFFFF-CCCCCCC--wwwwwww-vvvvvvv
wk9---8hrs---ssmtwtf-ssmtwtf-fffffff-ccccccc-wwwwwww-vvvvvvv

 

[thecabbie]

REDUCING

Start weight: 313 pounds
End weight: 306 final weigh in

=====exercise======bonus=== extra bonuses
Wk1---6 hrs 47 mins----VsmVVVf---------------------- Recipe = 3 pts
Wk2---7 hrs 50 mins----WWWWWWW---VVVVVVV---------newveg-4
Wk3---8 hrs 51 mins----CCCCCCC---WWWWWWW---VVVVVVV---newveg - 4
Wk4---8 hrs 50 mins----BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV---newveg-4 diprecipe-1
Wk5---10 hrs 40 mins----FFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV---newveg*3------
Wk6---10 hrs 00 mins----PPPPPPP---FFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV---newveg*6---recipe*1---
Wk7--- 9 hrs 15 mins----JJJJJJF---PPPPPPP---FFFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV---newveg*2
Wk8--- 9 hrs 30 mins----MMMMwMM---SSSSSSS---JJJJJJf---PPPPPPP---FFFFFFF---BBBBBB---CCCCCCf---WWWWWWW---VVVVVVV---newveg*--3
Wk9--- 9 hrs 15 mins----ssmXXXX---MMMMMMM---ssSSSSS---ssJJJJJ---PPPPPPP---FFFFFFF---BBBBBB---CCCCCCC---WWWWWWW---VVVVVVV---newveg - 1


Week 1 - fruit veggie list - Apples, Blueberries, watermelon, red grapes, green grapes, oranges, broccoli, lettuce, cucumber (pickles too), carrots, onions, tomatoes, green peppers, red peppers, avocado, black beans, corn.
Week 2 - new veg = cauliflower, radishes, celery, kiwi
Week 3 - new fruit/veg = Asparagus, spinach, tangerines, eggplant
Week 4 - Summer squash, Zucchini, Cabbage, artichoke
Week 5 - Raisins, Brussels sprouts, Grapefruit
Week 6 - peas, raspberries, blackberries, nectarines, pears,Radicchio
Week 7 - Olives, plums
Week 8 - edamame, peas, garbanzo beans
week 9 - Dates

 

[Kyoropaladin]

REDUCING
Goal weight: 190 pounds
Start weight: --- pounds
End weight: --- pounds

=====exercise======bonus=== extra bonuses
Wk1---2hrs 30mins----ssmtwtf----------------------
Wk2---0hrs 00mins----ssmtwtf---ssmtwtf---------
Etc

 

[countingthecals]

REDUCING

Start weight: 166.9 pounds
End weight: --- pounds

=====exercise======bonus=== extra bonuses
Wk1---0hrs 00mins----ssmtwtf----------------------
Wk2---0hrs 00mins----ssmtwtf---ssmtwtf---------
Etc

 

[othie]

REDUCING
Start weight: 312 pounds
End weight: --- pounds

=====exercise======bonus=== extra bonuses
Wk1---3hrs 45mins----VVVtwVf----------------------
Wk2---1hrs 00mins----Vsmtwtf---ssmtwtf---------New Veggies*1
Wk3---1hrs 05mins----ssVVwft---ssmtwtf

Week 1 veggies/fruits- carrots, green beans, apples, grapes

Week 2 new veggies/fruits - blueberries

 

[Swankychap]

REDUCING
Start weight: 366 pounds
End weight: --- pounds

=====exercise======bonus=== extra bonuses
Wk1---2hrs 30mins----ssmtwtf----------------------
Wk2---2hrs 035mins----ssmtwtf---ssmtwtf---------
Wk3---4hrs 40mins----ssmtwtf---ssmtwtf---------
Wk4---2hrs 40mins----ssmtwtf---ssmtwtf---------
Wk5---01hrs 40mins----
Wk6---00hrs 40mins----
Etc

================================================== ==========

 

[solty]

REDUCING
Start weight: --- 173.9
End weight: --- pounds
V-W-C-B-F-P-J-S-M

=====exercise======bonus=== extra bonuses
Wk1---6hrs 30mins----VVVVVVf--------------
Wk2---7hrs 00mins----WWWtWWf----sVVtVVf---- New vegs/fruit-5-
Wk3---7hrs 30mins----CCCCCCC----WWWWWWW----ssVVVVf new veg/fruit-0-
Wk4---7hrs 00mins----ssBtBtf----CCCCCCC----WWWWwWW----sVVVwVV new veg/fruit-0-
Wk5---7hrs 00mins----FFFFFFF----sBBtwtf----CCCCCCC----WWWWWWW----sVVtVVf new veg/fruit-3-
Wk6---6hrs 00mins----PPPPPPP----ssmFFtf----ssmtwtf----CCCCCCC----ssmtWWW----ssmtwtf new veg/fruit -0-
Wk7---6hrs 30mins----sJmtwtf----PPPPwPP----sFFtFFF----sBmtwtf----CCCCCCC----WWWWWtW----sVmtwtf new veg/fruit -0-
Wk8---6hrs 30mins-ssMMMMM--ssSSSSS--Jsmtwtf--PsPPPPP--ssFtFFF--sBBBwtf--CCCCCCC--ssWWWww--ssVVVvf new veg/fruit-1-
Wk9---6hrs 00mins-ssmtwtf-ssmMwtf-ssmtwtf-ssmtwtf-sPmPPtP-FsmFFtf-ssmtwtf-CCCCCCC-ssWWWWW-ssmtwVf-newveg-0-


Wk1 fruits/veggies : apples, red grapes, carrots, cauliflower, broccoli, black beans, edamame, snap peas
Wk2 different fruits/veggies : orange, green beans, lettuce, cabbage, corn
Wk3 different fruits/veggies :
Wk4 different fruits/veggies :
Wk5 different fruits/veggies :asparagus, pinto beans, okra
Wk6 different fruits/veggies :
Wk7 different fruits/veggies : green grapes
Wk8 different fruits/veggies : kidney beans
Wk9 different fruits/veggies :

 

[Kirsty1]

REDUCING
Start weight: --- 120
Goal weight: --- 115

=====exercise======bonus=== extra bonuses
Wk1---6hrs 30mins----VVVVwVV------------3----------
Wk2---0hrs 00mins----ssmtwtf---ssmtwtf---------
Etc