General Diet Plans and Questions - Body For Life #34

WOW, we're moving fast here. I started a new thread since the old one was on the 3rd page.

It looks like everybody is doing great. :cool:

Parakeet~~~Hi. I saw you introduce yourself at L&S. Good to see ya there.too :) . To answer your question about glutes. Yes, they come along for the ride. As you notice on the BFL workout sheet, glutes are not listed as a body part. That is because they are also being worked when you do squats, lunges,leg presses, deadlifts, etc. Glutamine will help. I also use the Labrada brand and as MrsJim said, it lasts a LONG time.

I also have a cat . A few years ago my neighbor , Rusty,found 3 kittens that had been left behind by some people that moved out of their rental. We took the orange tabby and named him Miller (after Rusty's favorite beer). We were going to name him Rusty (because of his color) but i started thinking about my hubby and Rusty sitting around the pool after a few beers, and I could just imagine their comments/jokes (sick humor: such as, "Look at Rusty (cat) lick his *#%". So he became Miller.

Of course I must also mention that I am also a dog lover (have 2 Yorkies) and the 8 yr old , 5# Shelby is my baby.

On to BFL, today is W3D7 for me and things are going great
~~~Sil

I logged on to start a new thread and there was Sil... :)

I have 3 cats, DK Magoo (Goobies) who is a 25 lb Maine Coon, Lil E. Put (Lils) who is a survivor of a feral family and Boo (Boozinka) who is very small (almost kitten size) and all grey except for a tiny white spot on her chest and a ringed tail. I got DK almost a year after my half Maine Coon of 15 years passed away. He came from a breeder and his dad was a national champion and his grandfather is one of the cats in the Maine Coon book you'll find at pet stores (and he looks just like him). He's fat and goofy and talks the way Maine Coons do. I can figure out from his talking what he wants. He's a goober (which is why we call him Goobies). Lils is another story, her whole family was drowned (at 5 weeks) but came up on shore. I brought her to the vet and the vet said she was so young and so sick (several infections, 3 kinds of worms, malnourished) that I should put her down. But I didn't. She is a real sweetheart and I nursed her back to health. She's still very very skittish...spends a lot of time under the bed and freaks out when people are wearing heavy shoes (I think she was kicked) and will not even come out if I come in with my motorcycle boots on....but she but loves DK and usually comes to me in the morning (when I'm still in bed) for some petting. DK kisses her when she brushes up against him. My third cat is a small grey cat named Boo (Boozinka) who is the smallest and toughest and most independent in the group. We used to own an apartment building and some people we evicted just left her there when she was only about six weeks old. She's about 2 months younger than Lils. We had just gotten Lils fully dewormed and flea free when we got Boo and the vet was worried and wanted them quaranteened but Boo was dewormed and deflead and they all just get along the way cats do (sometimes yes, sometimes no...)
Boo is a character. Hubby always says she has character and I always say "No, she IS a character." She likes to chase around the tops of water bottles (the small round plastic ones that come on the top of sport bottles). I call it playing hockey. She bats them all over and will bring them to you to have you throw them and she'll let out a little meow and go chasing them. You find them everywhere in the house. well, those are my kitty kats.

I have long Wednesdays and yesterday I not only was out of the habit of preparing food (3 meals yesterday) but I left my lunch bag in other places twice and then ultimately left it on the BART last night. I was losing it all day. I did have my own silverware in it and my toothbrush and toothpaste. :( It's a shame, it was a nice roomy one for when I have those long days.

I do cardio on Wednesday because of the schedule and yesterday I noticed that I am very sore in the chest still. I was coughing last night for a while which is weird. I used to smoke a lot but it's almost 5 years since I quit and I can't believe how winded I can still get. It really is a drag and I wish there was something I could do. I was thinking of getting some sort of stress test or something because I wear out too easily and cough occasionally through the day. It has really put a damper on my cardio the whole time I've been doing BFL and I don't know why it's not clearing up. Someone once told me it's a side effect of having been on fen-phen but I was only on it for a month. I get really shallow breathing and later have soreness and difficulty breathing throughout the day and sometimes wheezing.

Anyway, that is irksome.

Kelster: I usually buy my glutamine on line and if you start to shop in different sources, you will find bargains. I have 3 or 4 places that I buy it but you can find it in a local drugstore as well.

Well everyone, today is catchup day. I'm exhausted but lots to do!!! This semester is going to be long and difficult.
Susan

It's quarter to 8 and I've been awake since 3....

I was at the gym at 3:30 am this morning, and I gotta tell you gals right now, I've GOT to do that more often. There was only one other guy there besides the staff who were cleaning the machines and vacumming. I was standing in front of all the beautiful new dumbbells that 24 Hour Fitness bought last month and felt like a kid at Christmas!

Of course you realize that I am going to be dead on my feet this afternoon...

The meeting is going well, of course we had a few glitches but that's par for the course.

I think we need longer pages for our threads! I believe us BFLers are averaging a new thread every 3 days now. Aren't we prolific?

Well I haven't eaten since 5:15 this morning so I'm heading down to get some fruit and cottage cheese. I'll write more later!

Hope everyone is doing GREAT!

Hi BFLers!

Just got back from the gym with my husband Brian, and he keeps talking about the good "pump" he gets in his biceps -- like an inflated balloon. I, on the other hand, just feel a little tired -- and sore the next day, of course -- but no pump or expanded feeling.

I was wondering if it's an individual difference in muscles, or a gender difference, or something you get when muscles get a little more mass. It could also be something I'm not doing right in lifting, although I do push it hard. Do any/all of you feel a pump after workouts, especially biceps?

BFL nutrition is going well -- I did stick to my clean eating plan at the Greek restaurant last night for meal 5, and had the other half chicken breast and rice for meal 6.

Susan -- do get your lungs checked out. It could be a number of things causing shortness of breath, and exercise would be much easier if you could breathe better.

Have a great day everyone!

Carrie

Dr. Hussman sends me a weekly email and there was so much good stuff, even though it's long I'm gonna post it here for your reading pleasure (you might want to print this one out!): Week 4, Day 2.

I hope that this update finds you still on track. From that healthy twinkle in your eye, it looks like you are.

The next few weeks are going to separate the "wanna-be" team from the "gonna-be" team. Unlike grade school, where I and a good number of you were always picked last, we get to do the picking this time. So pick your team.

As I noted last week, there's a real temptation at this point to demand very visible results, as well as results from the scale. But let me assure you - it's still a little too soon.

This is true for both men and women, but applies particularly to women. As I note on my main fitness page, "A woman doing relatively well on her fitness program might be losing over 1 pound of fat a week, while gaining a fraction of a pound of muscle. So while she might be on track to lose 12-15 pounds of fat and gain several pounds of attractive muscle over 12 weeks, by the 5th week she might be looking at a scale change of less than 4 pounds. And since that's about the weight of a meal and a couple of glasses of water, she may not even see the scale move at all. This is especially true at high bodyfat levels, where shifts in water retention over a monthly cycle can be quite large. But gradually, the changes are happening anyway, as long as she doesn't give up."

The scale is not a tool for measuring fat loss. When combined with readings from fat calipers, the main usefulness of a scale is to estimate changes in body composition (lean weight vs. fat weight).

When people first get involved in resistance training for fat loss, they often find that their weight stays relatively constant at first. This gets them upset because they are conditioned to think of the scale as a measure of fat loss. But the scale also picks up changes in muscle, digestive contents, water retention, and other factors. These changes can easily overwhelm the true fat loss that's occurring. What these people really need to do is to use the scale IN COMBINATION with other measures, such as caliper readings or waist measurements. If the caliper readings are gradually going down or the clothes are fitting better, that's your best sign of fat loss in the early weeks. You do ultimately want the scale readings to go down if your goal is fat loss, but don't equate the change in scale weight with change in bodyfat.

That said, you've also got to be honest with yourself. If you can't list exactly what you ate yesterday, and exactly what you're going to eat tomorrow, your meal planning needs work. Also, remember that people reporting trouble losing fat are typically underestimating their caloric intake by as much as 40%. You've got to create an honest caloric deficit.

NEW RESEARCH

Two of the best ways to create an honest caloric deficit are 1) to shift the composition of your meals toward more fruits, vegetables and other low-glycemic foods that naturally contain fiber, and 2) to include "structured meals" in your program, such as supplement shakes and bars. It's much harder make dramatic errors in intake this way. Meals that are less dense (more fiber and water content) are typically more filling, lower glycemic, and help to reduce hunger. There is absolutely no way to track your true caloric intake if most of your meals are unstructured or prepared by others, particularly at restaurants.

A recent study out of Germany tracked 100 overweight individuals for 12 weeks. Subjects were assigned to two groups. One group was instructed to eat significantly fewer calories over the next 12 weeks. The other was prescribed the same number of calories as before, but included 2 meal replacement shakes as part of their daily caloric goal. After 12 weeks, the group that tried to eat less in an unstructured way had lost just 1.5% of body weight. The group that included structured meals, including supplement shakes, lost an average of 7.8% of body weight.

A similar study recently appeared in Nutrition Review, but in this case, the groups differed by the amount of fruits, vegetables and fiber prescribed. The study concluded that "diets low in fat and high in fiber may be the most effective low energy density diets for promoting weight loss."

TECHNIQUE

Now that you're settled into a particular routine, let's add a little extra technique during this fourth week.

First, at the beginning of every workout, ask yourself "What is my goal here?" That one question will help you to focus on the results you expect from the workout, and it'll get you more involved and committed.

In the cardio and interval training, here's a useful technique. Focus on recruiting the use of as many muscles as you can (without looking like a dork). Many people at the gym literally drape themselves over the handles of a bike or a treadmill, rather than taking control. Ask yourself, "Am I using my hamstrings?", "Could I work my quadriceps more?" Or if you're doing an exercise that involves the arms as well, make an effort to notice whether you've involved your triceps, biceps, and back muscles. And now do it all at once, as smoothly as you can - flow. You'll be surprised, and possibly even slightly scared, by how much power you can pump out. Work on this gradually if you're starting from a low level of fitness.

In the resistance training, during eccentric (lowering) portion of your last one or two reps, it's useful to hold the weight in mid-lowering, at the point where you feel significant tension on the muscle. Don't strain a muscle, don't lose form, particularly in your back, and don't do this in any exercise in which you couldn't safely drop the weight if you had to. That said, try to hold the weight in mid-lowering until you can no longer keep it up in good form.

You're going to feel a burn. Not really pain, but a spreading burn in your muscle as it stretches under tension. Linger in that burn. It's exactly what you're working for. This is exactly the point at which the muscles are enduring the little micro-tears that promote growth. If you feel joint pain, your form is bad or your poundage is way too high. The goal is not pain, but "static stretch." Don't hold your breath. I usually breathe faster and shallow when the burn sets in.

Finally, a little nutrition technique. The Journal of Physiology recently reported a study that tracked 13 subjects over 12 weeks. One group took a protein-containing supplement immediately after resistance training. The other waited for 2 hours before taking protein. The immediate protein group saw significant increases in muscle mass, dynamic strength (strength in moving a weight) and isometric strength (strength without movement). The 2-hour delay group saw only improved dynamic strength. The study notes "We conclude that an early intake of an oral protein supplement after resistance training is important for the development of hypertrophy in skeletal muscle."

Next week, we change the routine a bit. Maybe incline dumbbell presses instead of flat presses. Maybe seated curls instead of standing ones. What you're really after is a small change in the angle of the exercise, or a change in the order, or the tempo, so that your body will have to respond to a new set of challenges. For now, just keep your eyes open for new possibilities, and spend a few minutes learning the proper form for each.

Oh, and one final technique. Focus on your cheek muscles. Now contract them so that they pull back and upward toward the ears. Contract hard enough so that your lips part slightly and your teeth show.

Outstanding. Keep that up.

Best wishes, John

if you were a smoker and took phenteramine, I would definitely get tested. Thanks for sharing about your cats.

The gym on campus was closed two days this week. I'm finally breaking down and rejoining another place that stays open seven days a week.

W7,D4

Well just finished my 20 minute workout and feel pumped.....I feel soooooo energetic.......what I have noticed as well, is how I don't get as stressed as much........this is great...........I have a very demanding job.....and found more times then not that I was stressed to the max........and would tend to be a little snippy..........I am finding with daily workouts........I feel much better physically and emotionally.......I LOVE THAT.....

Susan.......yes please go get that checked out......it could be any number of things.....

Mrs.Jim....very interesting reading.......I am currently reading another book that is similar in philosphy to body for life....

carrie........can't say that I have had that feeling yet......I am finding when I first finish........I am draggin my butt a bit........then I take my shower.........and well.........then I feel wonderful....

lhendricks.......that must have been hard.......you get all ready for your work out to find out that the gym is not even open.......

I am almost finished my first week......one more day.......and well it is done......not sure if I told you........but not only did I begin this program..........I gave up all caffiene.........and I quite smoking 3 mths ago.......and I will tell you.......sooooooo far.......I have not craved a thing.......I feel absolutely wonderful....

Have a fabulous day all....

Good morning :wave:
Kelster~~Good for you for getting your cardio done this morning.And congratulations for quiting smoking. :D

MrsJim~~~I also get Hussmans weekly emails and I print them out for my hubby to read.I think that anybody who wants to get them only has to click the appropriate box at his site.
It appears that the PT you have is worth the money. I'm glad that it's working out for. :cool:

Carrie~~~I think that muscle pump is a guy thing. My husband says the same thing but I don't notice a dufference between when he starts his workout and when he's done. I'm sure he feels great, as we all do afterwards, but I think it's psychological.
I think what he feels is that muscle tightness, like after you've done cardio or lower body. I could be wrong, though.

Hendricks~~~I know how frustrating it can be when the gym is closed or their hours don't fit your schedule.That's why we've been trying to set up our own gym downstairs. My goal is to have it completed by Nov. 2002 (when my membership runs out). I want to be able to do get a complete LBWO and UBWO at home.
The only real piece of equipment that we still need is some type of leg press.

Susan~~~How are you feeling?

Last night we went to a local fitness store and my eyes about bugged out when I saw all the equipment. Of course the prices were HUGE, but it was fun to look. We ended up over at Galyans Sporting goods and bought some more olympic weights and a tricep rope for me. I can't wait to try it out today.We still need a rack to hold all of the olympic weights and another one to hold all of the standard weights because right now they are all over the place.

Today is W4D1 for me. It took 2 weeks ans a box of Mylacon tabs but I've finally gotten rid of the gas/bloat feeling and am starting to feel normal again.

Everybody have a great day and a wonderful weekend.
~~~Sil

Hi everyone,

I have two close friends who are doctors and both tend to think it's my allergies. When I'm clear, I forget that I have them but the animals are shedding and the housekeeper hasn't been here so there is free floating hair.

I feel winded from my walk this morning so I will get my allergy prescriptions filled and see if that helps. I feel right now with the hormones, the antibiotics (for the low grade ear infections I keetp getting that leads to the vertigo that makes me incapacitated) and the supplements and vitamins, I am taking so many pills and I HATE PILLS. I try to not take the allergy medicine all the time. I also feel like a hypochrondriac because every other day I have some new ailment (even falling down!). But I am still committed to my food and working out so that's good.

egad. Thanks everyone for the best wishes. Talk atcha later!
Susan

Susan........I do hope that that is the case......I know how bad allergies can be........just went through the whole testing stage with my daughter to find out she has allergies as well.......she was scared she would be allergic to our cats...but that is not the case........you don't realize what allergies can do.........I don't have any......I only know what my daughter has gone through......she is a sports nut.........while playing in a basketball game at school..........she dropped to the floor like a ton of bricks......and was literally gasping for air........all because of her allergies......I hope........that your allergy medicine allows you some comfort....

2BFIT...........thank you......these workouts are addicting.......not saying I don't have a hard time in the mornings sometimes getting out of bed..........I bring alot of work home from the office......and sometimes........I don't get to bed at a reasonable time......but I am going to change that..........and the smoking thing..........I just didn't enjoy it..........when I look at it now how can one ever enjoy such a filthy habit.....



I am finding drinking my water somewhat hard........don't get me wrong it is not that I don't enjoy drinking water...........it is consuming the amounts.........I have a water bottle that I take with me everywhere........it holds approx. 2.5 glasses of water.........when I get busy during the day..........it sits there......I have to tell myself drink drink drink........L...........I am hoping to get into some sort of routine.........with the drinking.........


Well ladies..........have a fabulous Saturday......

talk soon....

Hey there gals! Sorry I've been so quiet here lately. Last night I was just exhausted. I think the long day I had on Thursday caught up with me...and Jim had a gig in the East Bay last night and tonight as well. Normally on the weekends I would be babysitting my precious niece and nephew but Jen took the kids to Disneyland and to visit our other sister (her twin) and her family (who live in Orange County).

So last night it was just Sparky and I...and the TV...which we fell asleep in front of...zzzz.

This has been a really busy week for me - but a great week! I have been eating CLEAN and working HARD. I am determined to get that leg/butt fat off (actually Theresa told me when she did caliper measurements that most of my 'tummy pooch' is skin rather than fat - hope it shrinks up because the thought of getting a tummy-tuck is NOT very appealing - but I just look at Pam B and take heart!). Participating in the Quad Squad 2002 Challenge has helped me stay on the high road as well.

Susan - hope you're feeling better chick! My Jim has allergies too but they are usually controlled with Claritin - and my mother got allergy shots for years. I think Sparky has allergies, he sneezes a lot. Plus he has been scratching under his chin, there's a place there that's been scratched almost raw. I think it's time to put some Advantage on him, although we haven't seen any fleas or ticks on him or in our apt. I'm also trying to put some peroxide on the owie, but he won't let me - I have to move in on him with a Q-Tip when he's snoozing, the way I do when I clean the sleepies out of his eyes (vet said a lot of white cats tend to get 'eye dirt' frequently).

Hey Kel - I have a hard time getting out of bed too sometimes! Our apt is freezing in the AM these days and it takes a real effort to psych myself out of my warm cocoon with Jim and Kitty next to me. :cool: I CANNOT WAIT until warm weather sets in. At the end of March Jim and I are going to Miami on business (business for me - he's tagging along). The tropical weather is going to be so nice...

Oh and on the water. That is a toughie for me too. What I do (this may not work for everyone) is I drink my water at home out of Diet Snapple bottles - each one is 16 oz. Something about the wide mouth of the bottle makes it easy to chug water down very quickly. I usually down at least 5 bottles of water at home each day during the week - so thats, um...5 pints or 2 1/2 quarts (4 quarts equals a gallon in case you didn't know - I just had to look that up myself). At work I have a gallon water jug that I fill from the filtered water tap each day. I can usually get through 3/4 of a gallon during the work-day if I try hard enough. I used to drink a lot of Diet Coke at work but now I have maybe one a week (on Free Day). At home the only drinks we keep around the house are Diet Snapples, and they are so pricey I limit myself to one a day in the evenings (Ruby Red is my favorite flavor). Just keep it up and be patient - and you'll find that your body will be craving the full amount of water! Try and have at least one full glass with your meals as well. The more the merrier!

Whew! Well, I've got to call my riding instructor, it's raining out and I have a feeling there will be no riding lessons today :( Maybe it's a good day for doing a little housekeeping for a change?? Later gals!

Hi everybody, just sitting here chugging water and nursing sore legs. Yesterday did a killer leg workout, then since it was so nice out today (mid 50's, that's real nice for January in Pa.) I did uphill sprints for cardio. Run up, jog down, run up, jog down. My dog thought I was crazy and abandoned me after the first 8 times or so, just lay down and watched. After going through the jelly stage, my legs just hurt now. Probably should have done this after an UBWO day.

Susan- hope the allergy solution is working. I had about a 2 year bout with bronchitis and asthma that just wouldn't leave. It really is depressing to try and workout when your winded or coughing! Hope you're on the mend.

MrsJim- Thanks for posting the Hussman email. I'm getting annoyed that the scale is NOT BUDGING, but I know something is happening, cause there's more definition in my arms and quads/hams and hubby says he can see my ribs, but I still weigh like a ton of bricks. I was lossing weight nicely til I started BFL...kinda weird. I guess I'll just have to wait a few weeks and try those pesky calipers again. Did your PT have any suggestions on the skin issue? Major problem with it here.

Kel- You'll get used to the water. I've been trying for 1 gallon a day since last July and now I tend to dring more without thinking about it. On the rare occassions I don't have a water bottle with me I feel parched.

Hi to everyone else- have a good clean day!

mel

Hello everyone,

I've been lurking and reading everyone's posts (and learning alot). Just haven't been posting, just wanted to let everyone know I was still with you.

I bought a new weight bench today, by the way my livingroom now looks like a gym. I live in a mobile home and have very little room, so I now have an exercise bike, a weight bench and lots of weights cluttering my livingroom.:dizzy: BTW I think I got a major workout just putting that bench together, who would have thought they came in so many pieces.

`

Well this morning my daughter and I went and bought me some new weights........we carried them home.......I only live across the street from the mall......and thought it wouldn't be too bad.........boy did we feel it when we got home.........then it was off to the bank.......and then groceries.......

I went and bought a book today........... A Carbohydrate counter......I am hoping this will help take the mystery out of those foods.........that you aren't too sure on the amounts you should have.............and I also bought some glutamine...........as for an earlier question I asked........I do take vitamins.......just a multi sort..........

Anyways...........I have not once cheated on my eating regimen in my first week........it blows my mind.........every other thing I tried.........I always always had difficulty.............now to up my water.......

Mrs.Jim...........WOW that is alot of what..........did the calculations in my head.......and in Canadian speak......L......that is 4 litres in the morning *4 litres = a US gallon*......however 4.6 litres = a UK gallon..........dang.........how do I remember this.....Laffin'.......I am use to drinking about 10 glasses a day..........I want to drink more though.........

meliris.......ohhhhhh I am sure I will once I get the hang of it......I just have to keep saying......Kelly drink drink........I have read that it takes 30 days for something to become a habit........soooooo I know with perserverance.........I can do anything I set my mind to..
had to mention love your stories...you are too funny..I could picture your dog........cause my cats just stare at me in the morning when I do my thing.........Laffs.....


Now my workouts..........still fumbling around with those.......but making sure I don't leave them out........you see I have collar bone problem.........darn thing keeps popping out......on a whim I guess.......and I was told the only way to correct this problem is to strenghthen the muscles in my shoulders.......for the muscle is what holds your collar bone in place.........soooooo like I said I have been working out with weights for a while...........still just have to perfect my technique........and I know as with anything that comes with practice..........but it is working.......my collar bone does not slip as easily anymore......


Well ladies........I hope you are having a terrific weekend......S

TAKE CARE!!!

Kel - that's why I like using the Diet Snapple bottles for water. I know that after I have 8 bottles of water, I'm okay for the day! I also mix my glutamine in with it 3x/day, so there's three of my eight right there - and in the mornings during my workout I drink as well (just use the drinking fountain though - I know if I toted a bottle I'd drink even more).

Actually those Diet Snapple bottles are great for mixing glutamine and creatine with water, just put the lid on and shake away :D

Mel - don't stress about the scale - just put it in a closet and forget about it. If I focused on those stupid scale numbers, I would have quit a long time ago :mad: but of course I would not be wearing size 4's if I had ended up quitting! :p

I'm doing the same as Pam B - she made a commitment NOT to get on the scale in 2002 unless weighing in for her doctor or a contest. This time I am just going to have Jim take pix of me every four weeks or so to check my progress!

Well, actually today I had a riding lesson after all - in the rain - yuk! My riding instructor thought we were going to have the place to ourselves as most of the other trainers are at a show this weekend - but at the last minute the farm owner decided to have a training seminar for the other boarders and had jumps set up in the covered ring. So we had to ride in the pouring rain! AND I was riding Freight this time, he is a good horse but he is STRONG and he PULLS hard, wanting the bit. I hadn't ridden him in months so spent most of the lesson getting accustomed to his gaits, quirks, etc. Dee Dee says I need to ride different horses and she is absolutely right, but it was tiring esp. after a really tough leg workout today! So we've just been kicking it.

Tomorrow- Free Day - Hooray! I'm thinking about getting some Japanese food, some udon - there's a terrific place just down the street that I haven't been to yet!

Hello all! I have been lurking around here for a few months now, and think I am brave enough to jump in .

I am in C1W3D7 of my challenge. I tried BFL in 2000 and did very well at implementing the program, but at the time I did not see the changes I needed to stay motivated. I felt stronger and firmer(I know this should have been enough), but in addition, I felt bigger ! That was the last thing I needed, and I concluded that like every other workout, diet plan I had tried, it was me, I was just some freak, or too lazy, or some other negative thing and would never be successful.

I did not have a computer or access to the wonderful resources for support and inspiration that are available now. Before I started this time, I read and read and read! I planned, and studied, and really feel that I can do this not just for one challenge, but for as long as it takes (life!!).

I am not even focusing on goals such as specific #s lost anymore. I am focusing on lowering my cholesterol and risk factors for disease. I do want to wear smaller clothes and reduce body fat, too of course ;) .

I am so happy when I read how supportive places like this and leanandstrong are. I really think that even just reading the posts will help me succeed. I am shy about posting, but as i become more confident about my progress, I think it will be easier.

Thank you for giving me a chance to "try it out" in a small venue to start. I look forward to reading here every day. :)

Biv

Glad you found our site! It sounds like you have a great attitude for BFL this time, and I know you will make important changes in your health (and clothing size!)

Today's scale story -- like many of you, I don't pay much attention to scale weight, and mostly just use it to calculate fat and lean body mass once in a while. My husband Brian, on the other hand, is a real numbers guy and does weigh and measure every week. This morning he asked me to help with his measurements, looking forward to good results after a week of clean eating and hard lifting. Measurements were all the same -- oh, well! Then he weighed, and was up a pound! But then -- he entered all the numbers in the body fat calculator we use -- and was down slightly in body fat percentage for a one pound loss of fat and two pound gain of lean mass this week!

So my advice is also to ignore your scale -- but when you do use it, combine it with the tape measure and/or calipers, pictures, and trying on clothes.

Carrie

I don't know if I can ever just hide the scale- it's been a life long obsession and continues to be. My hubby hid it from me for a week after Christmas and I was in a tital panic! Well, the numbers finally moved today- I'm UP 2 pounds, and its not TOM. BUT, like Carriej's hubby, I pulled out the calipers and my average reading is about 3% less than the average when I started, and my previously way too tight to wear size 6 jeans are now only marginally too tight. So I guess that's progress. I still think I weigh WAY to much to be gaining scale weight with the muscle, but I'm not quitting. I do love the workouts and the definition I'm getting.

Hi Biv- Glad you decided to jump in here. I'm only one day ahead of you on c1w4d1, but did it "my way" since last July. My way was pretty sucessful, but I decided I needed more structure and new goals to progress. Good for you on not focussing on the numbers except for health indicators! I wish I could get to that point... as you can see from my previous posts, I'm totally #'s obsessed!

On another note, my hubby, who is a once a week cardio and once a week lifter (but also plays ice hockey and racquetball) asked me to help him put together separate UBWO and LBWO so he can hit more body parts. I know I'll never wean him off chocolate, chips or Black Russians, but I guess if he wants me to help him change his workout routines, he must be seeing something positive going on with me! That was my bright note for the morning.

Thanks everybody for listening to my scale rants.
gotta go lurk at l&s then do UB-

mel

Biv.........welcome........S.........the more the merrier I say.....


Well......I have completed week one.....for today is my free day.......and what did I want to have more then anything........okay don't laugh..........even though I haven't craved it.........a COFFEE........Laffin'..........I can't believe it......so I had one........and you know what.........I didn't particularly enjoy it........

I really don't feel the need to go overboard......and stuff my face with everything and anything.........and believe it or not......chocolate........isn't even on my mind...........gggggeeeeezzzzz........this is working.....changing my thinking patterns.......the way it feels when my body is eating clean.........I even noticed.........that I am sleeping sooooooo much better at night...........this is really fantastic.........just makes me want to keep on going.......and I do know that attitude is everything.........I think that is why.........I did alot of reading and research before even starting the lifestyle change.......I just didn't want to jump in head first.........


meliris.......the scale can be addictive.........unlike BFL........all other programs stress weighing yourself and watching the numbers fall.........to show progress........and as Bill says in the book......we have to change the way we think...........how we have always be en taught/told how to do things............and let me tell you.......CHANGE.......is one of the hardest things a person can do.......we all get sooooo use to those things that become habit and we rely on them.........but from your posts..........I can see.......you are really trying..........and well..........if you keep trying.........one day.........as my brother says.......a little light will come on........and your attitude adjusts to a new way of thinking...........this is the second time in my life..........that I have had this come true.......the first.......was when I went to college at the age of 30.......I wanted to give up sooooooo many times......but I perservered.......for 4 yrs......and I am happy to say I hold an honours degree in business.............now knowing this.........what I have accomplished.......it lets me know.........that I can do anything I put my mind to........sooooooo that is why......I know..........through this lifestyle change........I will accomplish this......and be a true BFLer.......I know it......and I feel it........

IT REALLY IS MIND OVER MATTER!!!

good luck to you mel.........I know you can do it!....


Well ladies........it is an absolutely gorgeous day out and I am not going to waste it by staying in doors.........have a very good day......

Good morning gals!

Nice to see that it's been so busy in these here parts.

a big WELCOME to Biv! Please do feel free to hang out, post and ask questions, both here and at L&S.

Kel - today is my Free Day as well. When I shop on Free Day I'm always tempted to buy junk, and today is no exception. I was sooooo going to buy a package of Oreos and YES I succumed - but instead of the big size, I bought one of those little snack packs with six cookies in it. That was enough for me! In a bit we'll probably go to Pancho Villas and each have a burrito. The chile verde ones are to die for. Then tonight I'll probably have some minestrone soup - I like the Rivera brand.

Last night for meal #6 instead of a Myo Lite I followed one of Steve L.'s tips - cut a Granny Smith apple into chunks, put them in a bowl with some cinnamon and Splenda, and nuked it for a little over a minute...then mixed in cottage cheese. AWESOMELY GOOD. It really is satisfying and smells divine!

Hey, I hear ya about the scale. After being a slave to it since I was seven years old, though, it feels SO GOOD not to have my whole state of mind relying on those numbers. If you're having a difficult time getting away from it, make a PROMISE TO YOURSELF that you will only step on the scale once every four weeks at most. Then make it six weeks, then 12...soon you will get over the scale. Instead I recommend taking progress pix at regular intervals (4 to 6 weeks apart), tape measurements, and personal journaling (not just food and workouts, but FEELINGS as well). and DO put the scale somewhere where you don't see it all the time. Out of sight, out of mind, right?

Our little Sparky has not been feeling well since yesterday. Last night he threw up what looked like blood, except kind of watery. We called the emergency vet and they told us not to give him food or water until morning, then give him some baby food chicken/turkey. Well, tried that this morning and he sniffed at it. It's funny because except for the eating he has been acting very normal - I got him a new tickler at Safeway this morning and he was all over it, wanting to play. Called the vets' again and they told us to wait until this evening to feed him. I guess this is something not out of the ordinary but when we saw the blood (or whatever it was) on the floor we just freaked out! If he's still chucking I'll be taking him to the vets' tomorrow morning. Early this morning he had the dry heaves, just a little clear liquid came up. I guess it's the same as when a child has a 'stomach bug'.

Have a great day everyone!

Betcha thought I ran off, 'eh? I'm still here. Had a killer week at work that lasted two weeks, so I didn't have much time to "play."

I'm doing pretty good over here. Tomorrow (Monday) starts week four for me. Haven't noticed any major changes, but I know that's normal, so I'm not stressing. I'm enjoying my free days with no guilt and I think I've got my menus down pretty well.

I bought the Myoplex Lite from the L&S link and LOVE those shakes! Boy, they're yummy. I've also tried several recipes that I'm enjoying. My favorite is a power loaf that's made with oatmeal and protein powder. Great for when you're on the run. I keep some Zone bars handy for emergencies, but only have maybe one a week.

Water? Well, I am up to 3/4 gallon a day, so I guess I'm doing pretty well. My goal is to hit that gallon!

Oh, and we turned our back room into a rec room! I've got my recumbant bike, a step, mini-trampoline, exercise ball, full weight system, free weights, weight bench, etc. out there. I love it! Like Shelia, I have my own gym!

I've been reading all your posts and you gals sound like you're doing great! Keep it up and don't let the turkeys get ya down :lol:

Blessings,
Chynna

Do any of you dream about your workouts or am I losing my mind? I had a nightmare last night that all the weights and machines had been moved around in the gym and I couldn't find anything. I kept racing around looking for the lat pull down machine.

I did have a great UBWO this morning, and everything was in its place. As usual, I was the only woman in the free weights, with about a dozen really big guys. I've taken to just walking up and asking them questions, after they're done their set of course, and they seem to think its kind of funny, but are helpful and friendly. Well, this morning I decided to add more weight on my last set of incline BB presses, and kinda overestimated my ability. Somewhere around rep 6 I realized that bar wasn't going up again no how, visualizing sky-hooks, the hand of god or Bill Phillips standing next to me-- nothing was gonna get it up on that rack. So I let it gently onto my lap, rested, and tried to pick it up onto the rack. Same result. By then I felt pretty ridiculous. There didn't seem to be any way to wiggle out from under it, and rolling it down my thighs onto the floor didn't seem like a good idea either. That's when I realized all 12 of these muscleheads were staring at me and chuckling. One came to rescue me, and thank heavens I still had the stregnth to laugh. Then they all told me their "stuck under the bar" stories. Now I'm officially "one of the guys". It was fun. But boy am I going to be sore tomorrow!

Welcome back chynna, I thought we'd lost you!

MRsJim- Hope Sparky's OK! Riding in the rain- yuk!

Steve L. cottage cheese concoction is one of my favorites, but without the splenda. I get a nasty aftertaste from that stuff. After so long off sugar, just the apple makes it taste really sweet.

mel

Hi all!

I jumped into your thread a week or so ago asking about BLF, and was told to get the book for more info. I finally got a copy from the library, and was reading it, sounded great until I got to the "authorized foods" list! I am a vegetarian!!!!! What do I do to get proteins, besides using the Myoplex? I can't live on just cottage cheese and Myoplex for my protein!! HELP!! Anyone know the answer?

cc

Mel - OMG!!!! That exact same thing happened to me once - I was doing BB chest presses and my left arm failed before my right - could NOT get that bar up to the hooks. What's even more embarrassing is that I didn't use the sleeve to secure the weights, so on the left side the plates slid off onto the floor. Thank goodness one guy next to me quickly was able to get there and lift the bar before I was strangled :lol: Needless to say I'm MUCH more careful when using barbells. That's the main reason I wish my Jim would come work out with me but he hates getting out of bed before 7 am.

Sparky is doing better now. We have been feeding him tiny portions of stage 1 baby food (chicken) this evening. This morning when I offered it he didn't want any part of it. I really think it was just a tummy bug. We are going to PBE (play by ear) tonight, he hasn't thrown up since this afternoon and if he doesn't throw up between now and tomorrow morning, we're going to put a very small amount of dry food out for him and give him a little more babyfood before we go to work. I am so glad we didn't have to take him to the emergency animal hospital, but truthfully they didn't sound too concerned. Apparently this sort of thing is pretty common!

Coke - I think I have an answer for you...this is from John Hussman's Q&A Page at www.hussman.org/fitness :
Q Hi John! I'm doing the program as a vegetarian. Is there anything you would advise for keeping my protein up?

A It helps if you aren't totally vegan, and can include foods derived from milk and eggs. If that's not the case, then by necessity, the staple is probably soy protein, which you can have in tofu, Boca Burgers, and other texturized forms. So far as soy-protein isolates are concerned, my understanding is that they vary significantly in terms of amino-acid profile. In the March 2000 Muscle Media, Brett Hall R.D. notes that the best of these is Supro brand, from Protein Technologies (a division of Ralston). The Supro is very complete in that regard.

As far as beans, rice and lentils go, be sure to remember that they are higher in carbohydrate than in protein. For example, most beans have about 2-3g of carbohydrate per gram of protein, and rice is closer to 10g of carbohydrate per gram of protein. So in order to get 1 gram of protein per lean pound (which I would suggest on the BFL program), it's almost essential to supplement with a soy protein isolate or other high protein source. If you're targeting your protein intake to about 1 gram per lean pound (at least 30-40% of your calories), and your overall caloric intake is consistent with your fat-loss goals, the carbs will work themselves out, so you don't have to be analyzing the whole diet gram for gram.

If milk and eggs are included in your diet, you've got a much wider range. On the whole-food side, there's egg protein, which gives you a lot of variety itself, and casein protein (cottage cheese). Cottage cheese is digested slowly, and it has properties that help to reduce muscle breakdown (for example, high glutamine content). It's a great choice for your last meal of the day. I'd definitely include it in your dietary mix, even though Zig Ziglar says "I have found it to be universally true that 'aint nothin' but fat folks eat the stuff".

Whey protein is also derived from milk, and is the key protein source in Myoplex. It has an excellent amino-acid profile, with a high concentration of branched-chain amino acids that are integral to muscle growth. It also has immune-enhancing properties, so is good to include if you can. EAS derives the whey protein from micro-filtration and ion-exchange, which keeps it intact. Brett Hall, a vegetarian, suggests that you try to get a balanced variety in your protein supplements, and he shoots for an equal ratio of soy, whey and casein proteins, with egg whites (or egg-beaters) as an additional whole food source. Hope that helps! John I know there are some vegetarian BFLers at L&S - you might want to check in there for veggie support, recipes, tips, etc.

Well, end of Free Day for me...since Jim had two pretty decent paying gigs this weekend, he treated us both to La Pinata, a terrific Mexican restaurant in Burlingame. I finished like 1/3 of my plate - so Jim is going to have Mexican leftovers for lunch tomorrow. Later I had a small bowl of minestrone soup and some French bread and right now I'm having my bedtime Myo Lite.

Good night all! Back/Biceps/cardio for me tomorrow AND tomorrow evening another session with Theresa (we're doing quads/hams).

how Sparky is doing today? I hate it when the cats get sick!

Good Morning Ladies :wave:
Biv~~~Welcome to our thread and glad to have you here. Please, don't be shy about posting. That's how we all learn from each other.

MrsJim~~~So glad to hear that Sparky is feeling alittle bit better. My Miller, who is 3 yrs old) came in last night after having his first "noticable" fight. Poor little guy,he had little tufts of fur sticking out, a cut on his head and was limping on his front paw that had been cut also. He's such a friendly guy and is always trying to make friends with the neighborhood cats. I hope he gave as good as he got, so that cat will stay away from him.

Chynna~~~You and I are at about the same place in our challenges. Today is W4D4 for me. I took measurements today and lost a few inches (-1.5 at the waist, -1 in the hips) and down 3# scale weight. I'll check again at week 8.

Like you and Sheila, I am also adding to my home gym. Hopefully ny the end of the year I will have all that I want. Attaching a small pic of it. I have 2 benches (one with the leg ext/curl bar, recumbant stationary bike, step,rack w/ cables for tricep pulldowns and back pulldowns. Also includes the olympic curl bars and BP/squat bars.

Hi all,

I am tight this morning. Just got back from my morning walk and ow yow yow. Sat at the computer doing school work most of yesterday so that would explain it.

I had a burrito for free meal 1 and had planned on a "splurge" of chicken, rice and gravy for meal 2 but I used Boston Chicken gravy and it's low in fat and surprisingly balanced carb/protein. So I actually had a free meal and a half. I did have some unbalanced fruit portions. :) I'm trying to not go crazy on free day this challenge but do enough so I don't feel deprived.

Biv: WELCOME!!! This is the group!!!

Kelster: Do you know that coffee is okay on BFL? Not with sugar or a lot of skim milk but during my first challenge I added coffee to my first MRP of the day every morning. I did a classic vanilla MetRX with a smidgen of fat free/sugar free vanilla jello pudding (just to thicken it a bit), cinnamon, half a cup of coffee (high test), a smidgen of sugar free/fat free cappucinno mix for a morning cappucino. You can also use Myoplex cappucino MRP instead of this but I like this better. :-) You can add choc sf/ff pudding mix for a mocha. But I need that coffee boost in the morning (I think Bill Phillips is a coffee nut as well).

More later,
Susan

I am so envious of that home gym!:devil:
I'm just workin' dumbells, a not-so-new bench and a stationary bike. Saving the money for more equipment though, just gotta be patient.
Or actually join the Linda Evans center, but for me working out at home is far more convienient.
Hope y'all are doing good. 2nd week starts for me today.

That title is directed at Sil, by the way, after getting a load of her home gym! I hate to say this but it looks like your gym can fit in our apartment...that's the way it is around here in the beautiful but way overpriced Bay Area.

The Sparkmeister is doing MUCH better today. Last night we gave him 1/4 tsp of baby food every half-hour until 8:30 or so. Today we gave him a bit more and put a 1/4 cup of Dental Diet in his bowl for munching. My boss is very much a cat person and her sister is a breeder, so today we had a little chat about what could be Sparky's problem. She recommends that we start giving him hairball medicine because that could be part of the problem, so I'm going to have Jim pick some up this afternoon.

When we left this morning he was on his cat tree watching the birds. The squirrels hadn't shown up yet - I think it may be too cold for them to venture out right now. There is SNOW on the mountains around here and BOY is it cold! Hey Susan, do you have snow out in Antioch? Betcha do! BRR! Can't wait till summer comes, I'm dying to get back into shorts and tanks.

Speaking of coffee, I am not a coffee drinker (but for some reason I just love Myo Lite's Cap Ice flavor - go figure) but you might want to check out that special mag that Muscle Media put out this month called "Hydrate" (I think they sent all subscribers a free copy). There's a WHOLE section about the benefits of coffee and a couple of recipes too. Unfortunately I just skimmed over that part since I didn't feel it pertained to me.

I have a bunch of stuff to get caught up on right now, and this evening my personal training! Yay! So much fun!!!

Thanks Mrs. J! I'll check out both sites!

cc

Hi all! :wave:

Well, I'm back. New challenge, new attitude.

I quit the last time because I went to the gym and the guy working behind the counter must be fat-phobic. He really didn't want to answer my questions so I went on about my business.

Was doing lat pulldowns and hear snickering behind me. Yeah, they were snickering at ME. I watched them in the mirror.

Well, I already feel self-conscious enough at 280 pounds in gym wear with no makeup and my hair pulled up in a ponytail, red-faced, sweating and huffing pulling 80 pounds for 10 reps -- I didn't need the "cheering section."

I felt totally humiliated and vowed I would do my workouts at home. Which I didn't. I didn't do anything except eat and feel sorry for myself.

After "waking up" I've decided I'm worth it and don't care if people snicker or not. I'm in there and doing this challenge because I need to do it for me, by the book, and no one else.

You all continue to have success and I admire that. So, I'd like to hang out here. I have 12 weeks ahead that are scary and exciting, too.

By all means, feel free to hang out with us! Glad to have ya!

Personally, I totally admire the people who have way more than 'just a few pounds' to lose who are brave enough to hit the gym - especially the free weights part which is normally the kingdom of muscleheadz (at least at my gym anyway). Just ignore those idiots (a CD player or walkman helps a lot in that instance). Before too much time passes, believe me they'll change their tune!

OH and DO hang out at www.leanandstrong.com as well if you haven't already done so - it's an INCREDIBLY positive and motivating community. Between L&S and the BFL thread here at 3FC, you should have all the support you need to cross the abyss, honor your self-promises, and achieve your goals.

See ya soon!

I was wondering where you were! Definitely give us and the working out another chance. BFL has been going great!

Mrs. Jim -- glad Sparky is continuing to improve. Hope your session with the trainer goes well.

It was snowing this morning in Davis, California! We took a photo with our son Tony near the snow-covered car to send to my inlaws in Iowa (where I heard it was in the 70s yesterday, strangely enough!)

It's now C2.5 W4 D1 for us (my husband Brian and me). We had a good UBWO this morning, but I'll have to really push to make one of my goals of a 90 lb. bench press -- could do 5 at 60 lbs. today. I didn't think to set a goal of not pigging out on free day, but this last free day went ok. Eating during the week continues to go well -- we are using our George Foreman grill that we got for Christmas, now that the weather is unpredictable for grilling outdoors.

Have a terrific day everyone!

Carrie

it was 60 degrees here in eastern CT. yesterday and today! It will be more "seasonable" later in the week.

Hi all! :wave:

I grew up in Southern California and am used to the wonderful weather.

Here in Nashville, it's 70 degrees and we are all looking at each other like "where's the snow?"

The temps are supposed to hold for another day or two and then we'll probably get slammed.

Glad it's nice in Connecticut, too!

Question??

I had my first free day.......after eating one week clean.....the first week I had no problem.......didn't feel hungry......I felt quite content...........soooooo I had my first free day..........had a coffee.......and the other thing.......I had was pizza.....*I had other foods, but these were my indulgences*....no biggy....didn't go overboard or anything.......but today all day long.........I have felt sooooooooooo hungry.........I have been drinking water.......have already consumed over a gallon......and it isn't quite 5:30pm yet..........anyone else found this.......feeling really hunger after your free day


anywho........

Waterbaby........A big welcome..........I would like to say all gyms are not like that.......the one I use to go to........they were extrememly helpful.......and even the patrons.......that is what I liked about it..........and those that snicker and tease..........are not worth your time or effort........I agree with Mrs.Jim......a walkman.........cd player would work wonders.......and I know what you mean on the home front.......I now workout from home.......but I have posted signs up........such as did you do your workout?.......how was your workout today?........it seems to be working for me........L

Mrs.Jim.......glad to hear Sparky is feeling better.......


Well I have offically began week too........and I can't say enough good things about this plan.......except......where have you been all my life.........G......


Well thought I would show myself to you ladies.......tis me.....
have a good one all......

Kelster, I think we are at the same place in our challenge.
I noticed being hungrier today too, yesterday was my free day.
I really loaded up on veggies and water today.

I live in Northern California too, but no snow here. Just tons and tons and tons of rain. Nice though, because then the hills stay green instead of the brown they get all summer.

Waterbaby, don't let anyone psyche you out. When you do your cardio or your weight training, you can say to yourself "I'll show them. " After all, looking good is supposedly the best revenge right? :devil:

MrsJim, Glad to hear Sparky's doing better.

Wow! We have a lot of Northern CA's here now. I don't feel so alone :)

Had a TERRIFIC session with my trainer this eve and just got home an hour ago, but had to eat before logging in. We did legs. She LOVES doing supersets - and using the stability/Swiss balls which really are a lot of fun! I can tell I'm going to be super sore tomorrow. Going to stick a little extra glutamine in my water tonight.

I put my routine in my Fitday journal - which you can access from my signature link below.

She also had me do a 'fit test' for cardio fitness, and I'm proud to say that my score was EXCELLENT!

So nice to have so many new faces here...now I've gotta take a nice warm bath and wind down for beddy-bye! Tomorrow I'm doing shoulders/abs/calves and cardio...