General Diet Plans and Questions - Body for Life #38

Hi all,

I know I have been MIA but I course through and read the notes. Keeps me inspired. Thank you all for being here and posting.

I'm still having trouble with my cardio between allergies and shin splints. A friend of mine just joined Curves for Women and asked me to go over and see what she does and comment (she is seriously overweight 100+ pounds and has been looking for something that will challenge her without being so hard it defeats her out of the gate. She doesn't feel ready for BFL yet but hopes to work up to it).

CfW is a very small circuit of exercises that combines cardio/light weights that you go around the circuit 3 times in 30 minutes. It's not strenuous enough where you couldn't do your own BFL weight workout in addition if you wanted. I was thinking of joining my friend and using this as my cardio twice a week (and then another form of cardio another day). My rationale is that I wouldn't quit in the middle, I'd commit to the circuit. I'll do my intense weight workouts same as I normally do. I have a free workout scheduled this week so I'll let you know how it goes. I am always looking for creative ways to get that cardio in. Maybe this will keep me interested for a few months. :lol:

I am going to be renting a summer cabin on the water for my job back east. Now I have extra motivation to get into shape for the summer. :D

School and my internship is very stressful. My days are running 12-16 hours long and I'm at it 7 days a week (I'm going to school in a little while). I took half of Thursday off but this week won't even get to do that. I'll be glad when this year is over.

Thank you for being here. I cruise through to check your posts and it keeps me very inspired.

Susan

:wave: Just registered. I recognize alot of you from the L&S site. I'm just starting my 3rd week tomorrow - I can't believe I have 2 weeks under my belt already. I have been feeling soooo goood. My energy level is waaay up there! I have been very disciplined for the two weeks except for 2 free days - but thats what gets me through the week. I've been working out every morning as soon as I fall out of bed. BFL has really changed my life - I am also diabetic and my blood sugars have never been better! I think the six small meals are keeping them level and in control. I haven't weighed myself since I've started and I feel freed from bondage! I do feel physical changes, and so does hubby :o. I haven't decided if/when I will weigh myself again.

I can't remember if someone mentioned this site on L&S but I found you and I'm glad. I've had this site on my favourites for a while but when I heard that there were some BFL people here I registered!

I've read a few of your profiles and I'm feeling in good company because most of you are or were at a weight that I am. My highest weight was 330lb and I've been maintaining at about 255 for about 6 months now! I saw Pam Brown's picture on BodyChangers and my eyes popped out of my head. I thought if she can do it - so can I. So here I am 2 weeks later even more inspired by all your profiles as well.

The L&S site is a wealth of information and it humbles me so. It also moves very fast and I noticed that this board is a little more shall we say "sit down and have a cup of tea and stay awhile?" Well I hope I haven't gone on too long - I'm looking forward to meeting you all and sharing that pot of tea!:) ;) :D

thunderheart .......welcome welcome :) .......I started here first......and this is where I found out about L&S.......Mrs.Jim.......comes here and yes.......she has mentioned this site on L&S.........Quadzilla.......has even made an appearance........S

Do you mind if I ask where in Ontario you are from.....S

And you are absolutely right.......this is slower then L&S for sure........for a while there I was sooooo busy reading and catching up at the end of the day on the other board.......I neglected here........ :nono: bad me......

I began BFL in January..........I am starting my 5th week tomrrow....which is Monday........I feel soooooo great.......it is hard to believe..........that it is soooooo easy........not that the workouts are easy.........but the whole concept.......I have gone to dieticians.........and tried diets........and it always seemed so complicated...........now with BFL........that complication is gone........and when I do have a question.........I just ask the experts..........laffs.......

I hope to see more of you hear...... :)

I DO remember you from L&S!

You are so right on about 3FC vs. L&S - this is a much slower paced place to hang out...good for me because I tend to get a bit verbose as you have probably seen!

QuadZilla has even popped in a couple of times to check us out!

Well...Jim and I had our belated Valentines' Day dinner tonight and just got back. I had filet mignon and a crabcake. The restaurant we went to is called Kincaid's Bayhouse - it's right on the SF Bay facing the airport, with big picture windows so we could watch the planes landing and taking off. I also had a lemon drop (a vodka lemonade) since it WAS my free meal.

Then we went to Tower Records and hung out for awhile. Hey Susan - if you haven't gotten your copy of Energy try your local Tower Records. They had a BUNCH of 'em.

Tomorrow I start Camp Pam B in earnest. She did my nutrition and training program - I'm still working out with Theresa twice a month but that's mostly to check my form and see a 'live person'.

Anyway, Jim's putting "Rat Race" in the DVD player and we have a fire going...so gotta go...will write more tomorrow since I have the day off!

Take care all!

Hello everyone-and welcome Thunderheart! yes, I recognize you from L&S, too. We are chattier here, but sometimes don't post as often.

I'm sooo glad it's Monday, this was a really wild weekend. My daughter's lacrosse team from Ohio State was in town to play at a tournament at U of Pennsylvania, so I had 57 people for dinner on Saturday night. I had originally planned on taking my free day on Sunday becuase I thought it would be too hard to eat right at a tournament all day long, but that idea didn't fly once I got all the food (which would have fed 120 people) out on the table! Up until now on free days I've stayed pretty much with legal foods, just not followed the portions or timing. Since I've been eating clean since last July, I really didn't want to get back into the craving mode or have food hangovers. However....Saturday night was an allout dessert fest, including a big helping of cheesecake at 11pm:o . Now I remember why I don't do that anymore! Sunday I packed 4 meals to take to the games, and managed to eat clean all day, then even talked myself into an upper body workout when we got home. Not the best I've ever done, but at least I did it.

Susan- Your schedule and dedication amaze me. I'm glad you get inspiration from reading the posts here, but I think you are the inspiring one! I find it daunting just to get thru the day with a part-time job at this point!

Hi MrsJim- Camp Pam B. also sounds daunting. Keep us posted. I can't imagine trying to get into competition shape. I'll settle for 1 piece bathing suit shape with the high leg cut. No way this tummy skin will ever see the light of day. I know Pam B. and others have had good skin-shrink experience ( I think there was an l&S thread about that yesterday) but they are so much younger than me, I'm not too optimistic. Sounds like you are doing great!

Hello everyone else- gotta go, son is off school today and we need to go buy shoes and jeans. He's growing faster than I'm shrinking.

mel

Welcome Thunderheart!!!! :wave:

Mrs Jim: please post on here how you are doing Camp Pam B. I'm curious about the competition level of fitness and nutrition. (not that I'm anywhere near that but curious)

I actually read L&S so much last spring that I neglected my school work and tend to stay off it now. I get so caught up in it. I love love love the people over there and started to think of many as my friends but I was just on there ALL THE TIME and I know that I just didn't do what I needed to do last spring. I'm so flat out this spring, I can't afford to spend much time there. I like it here a lot. Much more manageable. Though I miss the posts and my participation over there. :(

off to do my CfW workout. We'll see how this goes!

Susan

From work anyway!

I still hit the gym by 5:30 am. Actually I'm a sick puppy - I usually ENJOY getting up and working out!!

Anywho. First workout on CPB. She's having me do 30 minutes of HIIT - 10 level 10 intervals "until you feel queasy". Then I did chest and triceps. She thought my routines were really great but she did make some changes - more supersets. I can tell I'm really going to be feeling them tomorrow!

This week is a very low-carb week... (BTW, I just want to stress right here again...that I am aiming for competition shape...and am an experienced BFLer - Stick to the book everyone!!! After the competition, I intend to get back to strict BFL.) NO fruit. Pam told me that she's trying to shock my body this first week, and that she will gradually be adding in more carbs and get some immediate results.

One of the reasons I'm focusing on competition is the tummy thing. I also have a lot of hanging skin, not maybe as much as some people, but remember I was 265 pounds at one time...and I'm not as young as some (will be 40 this year)...my thighs are pretty bumpy too...but I'm finally starting to see some definintion there (the upper bod hasn't been a problem at all!)

I gotta get my Meal #1 in right now...later all!

wowee, mrs jim. are you keeping a diary of your food/workout (on Fitday?) I would love to be a voyeuer and understand everything about what you are doing. You are right that novice BFLers should NOT try this at home. I'm not going to try it either...but I'd love to watch and really start to understand what a competition regiment is like. BTW, Carbolite makes a good no carb pancake mix...just egg whites, protein powder and splenda basically. I was usually it daily when I was low carbing and now I still use it with strawberries once a week or so. If you use a baking spray or a no stick fry pan, it works really well.

STARS QUESTION: MrsJim, didn't you say that Pam B used some kind of Star system and you picked it up? I bought a notebook and some stars today. I want to do something along those lines.

Lisa are you still here? I found an email from you asking about MRPs and I don't know if I answered you....I have some fruity ones left and I think you didn't like those. Anyway, I apologize if I missed answering you...please email me again if you're still interested. Sorry. :(

Anyway, I went with my friend to CfW and did a workout. It's VERY light compared to BFL workouts but it really seems to work for women who are struggling with other forms of exercise. Most of the women there were very overweight and they were enjoying it and most were working up a sweat. Granted a lot of them are going too fast on the resistance machines but I think they are not in competition yet :). I think it's a good safe place for women who might be intimidated by the big gyms.

I don't think it's very strenuous but it would be a good start to an exercise program. I might join to support my friend and use it as cardio a couple of times a week. I noticed there is a full service gym next to it (a private one, not a chain) and I might talk my friend into looking into that one in a couple of months since it's right next door. :lol:

I'm off from school but nursing a sick kid and trying (not too successfully) to get homework done. Also have to order some Udos....

Happy PDay,
Susan

:D Please forgive me but I am not that computer savvy. Just so I understand that BFL is always under Diet Plans? What does the number beside it mean? I'm assuming when one thread gets too long you start another?

Just curious if at any point along your challenges you decide that you don't want to become any more "buff" , is there a maintenance regime or do you just quit increasing your weights? I have a long long way to go yet but I was just curious. I definitely intend on eating this way from now on regardless.

Kelster, I live in northern Ontario however you wouldn't know it today (6 celcius)!

MrsJim your valentine dinner sounds heavenly. I'm soooo jealous, even of just where you live!

Well I was up all night with a sick child and to tell you the truth my arms and shoulders are really killin me today - UBWO - I guess I hit those tens. It's taking energy to type today - might sneak in a nap with my little one - she's looking kinda sleepy. Yippee!

Talk to you later.

We just watched "Rat Race" this morning FUNNY movie! Very slapstick :lol:

Certainly I will post at least my menu on Fitday, with the possible exception of Free Day (er, Free Meal). As for the stars, I was doing that, but as a member of the Quad Squad we have a challenge ongoing and Sarah (one of the other members) made a website for us to do kind of virtual 'stars' (actually smiley faces if you know what I mean).

As far as using the Carbolite stuff - well, Pam gave me a list of foods, and I'm going to stick with it for now...she is going to email me a menu every Saturday, and new workouts every four weeks I presume. The menu also comes with a shopping list saying what and how much I need for the week - I printed it out and took it to Safeway yesterday and it made shopping a breeze!

Thunderheart - the answer to both your questions is YES. After our threads get long - two or three pages...usually Susan (sometimes Sil/2BFIT) starts a new one. Sometimes we go through 2-3 threads a week! Feel free to check the old threads for lots of info. If you need help figuring out how to do that, let me know...and I do love the Bay Area, but rest assured that if you knew how much housing costs here, you wouldn't be QUITE so jealous...I wouldn't live anywhere else though!

I love the shopping list idea! I remember Pam having a list when she was in training....That is so exciting!!!

I bought a notebook today and as I said earlier, a pack of stars. What I did was write down each date and colums next to it with headings of what I'm supposed to do that day UBWO, LBWO, Abs, Cardio, Walk and Callenetics (these are all the things I try to do and I try to walk and do callenetics most days with whatever else I'm doing). The walking is for enjoyment and stretching and the callenetics are for stretching. I notice I suffer a lot more with shin splints when I don't do the Callenetics.

When days get away from me I have no idea what I'm supposed to be doing that day and often the next day. So in my notebook I put a check mark under the column heading for what I'm supposed to be doing when, and did 2 weeks worth. When I do that day's task, I will put a star over it. I have different stars for different activities. I also have a column for food with 6 slots and will put a CM for each clean meal and then I get a star (I HOPE!) at the end of the day. For the whole week each column gets a gold star if there are no checkmarks showing and all CM's!!! I am trying to figure out what I get per so many gold stars (I gotta have some kind of tangible thing).

I know this might sound childish but I need to do it. I'm so freaked out ALL the time about not having enough time in the day that I will let my exercise slide in lieu of other things. So this will keep me on track. I also filled in 2 weeks worth of "food" pages so I can write down my food and I put in columns for prot/carb contents in case I'm wondering about my progess. In the meantime I'm going to make up a list of regular BFL foods and what their content is so I can just plug it in. Again, complicating the simplicity of BFL and being anal but I have to discipline myself. I'm just so scattered with all the pressure I'm under in school right now. I'm at the end of my writing requirement and I am nowhere near done. I'm freaking out each day but it's due Mar 31 so hopefully the pressure will ease up a lot then.

well DH should be home soon and I'm off to school....aiyiyi
Thanks for listening.
Susan

Thunderheart I moved from northern ontario 2 yrs ago.......I lived in Sudbury...........still have family up there.......

Mrs.Jim .......sounds like you have your work cut out for you........but I am sure.........you will do absolutely wonderful.....and believe you me........I am still learning soooo much I wouldn't even dream of trying what you are.....

Susan I wouldn't call it childish........in my mind.....anything that keeps us on track.....and headed to where we want to go........is a GREAT idea ........KEEP IT UP!!




I really thought when I started BFL my biggest challenge would be the eating.......but it has not phased me one bit.......this is sooooooo GREAT.........that free day is the best......and really when I do have that free day..........I don't go all out.......yesterday was the free day.......and I had a coffee........and a couple of cookies......other then that......I was good......G.....

:D oh and my tummy is going down........I AM SOOOOOOO HAPPY......now only if there was some miracle cure for stretch marks I would be laughin........I had one baby......and you would swear I had the map of the Universe on my stomach.......... :lol:

Everyone have a great evening.......

Does anyone here follow the Body for Life workout schedule exactly by the book? I find it hard to follow. And also, How bad am I cheating myself by getting my vegs from a can?:?:

If this is your first Challenge, I would suggest following the book to the letter. Exactly what part of the training program are you having a problem on? Is it the 20 MAS?

What I did when I first started BFL was make a photocopy of the cardio progress report from the book (actually you can download it for free at the www.bodyforlife.com website), propped it up in front of me, and kept track of the time (I was on the elliptical) and increased or decreased my intensity accordingly.

If it's the weight-training part you're having a problem with, you might want to wear a watch to the gym. Make sure that you're focusing on your form and not using momentum to lift and lower the weight...in fact I would recommend focusing on form and intensity rather than how heavy you're lifting until you're more comfortable.

As far as veggies, stay AWAY from the canned stuff. Most of the nutritients have been leached out of them...and a lot of sodium added...frozen is great though. Just as good as fresh in most cases. Not to mention that fresh and frozen taste a heck of a lot better than canned!

I had two bouts of migraine in two weeks, and right now I'm covered with itching red blotches. Full BFL compliance has NOT been possible - the headaches last 24-36 hours and exercise makes them worse, as does fatigue and a variety of foods. I'm still fighting nausea and sometimes I can't face a pile of protein. But I managed four meals yesterday, and did my full workout. SO my short term plan is to try to have four perfect weeks, and officially close out challenge 1 on 3/15.

I've been reading all your posts and will be back soon.

Did you see that our own Pam B visited our Diet Plans forum and started a thread? It is my hope that some of the other (non-BFL) people get curious enough to find out more about her. She is such a warm, motivating person who has truly 'walked a mile' in some truly heavy shoes...

Wow! We are getting a lot of visitors here from L&S. First QZ, now Pam...and a host of others...

And if you read my note on Pam's thread, you'll see that I am fully intending on being in North Carolina for the Lean & Strong 2002 Challenge. The pleasure of meeting so many people that I feel close to is just too good to pass up!

Well, back to work...later all!

Hi, I just started BFL this week. I was wondering where everyone gets their Myoplex Lite. I've seen several places on the net but don't know which ones are reputable. Any help would be appreciated.

Thanks,

Tam

I order from two places:

1) Go to www.leanandstrong.com/ls and click on the "Buy Supplements" button - that will take you to their Netrition site. L&S gets a little commission for every order placed through their site and Netrition is an extremely reputable and VERY fast shipper indeed - I've gotten orders in 2-3 days from them (they're in NY, I'm in CA).

2) www.vitaglo.com is another good place - but they take a bit longer to ship (usually I get my order in about 8 days).

One of the WORST places is the EAS site - they charge full retail. I've never ordered from them - I'm not a millionaire!

Hope that helps!

I'm still here, although lately I have not been posting. But I have been reading all of your posts and this helps to keep me on track.

Kelster~ Hooray for your shrinking tummy :D I've been watching your progress and you are doing a fantastic job. keep it up!

Susanj~Hey gal! I admire you for all of your determination and very busy schedule. Glad to see that you are here more often :)

lhendricks~~ I know what you mean about those migrains. I used to get them at "that time of the month" but now as I enter peri-menapause I am getting them more frequently. You just can't eat when you are nauseated and in pain. I feel for you. Hope you're better now :)

MrsJ~~As always, you're an inspiration to all of us.

Mel~~You deserved the cheesecake for all of your hard work and determination :D

Tam~~I agree with Mrsj. Netrition is an excellent place to purchase nutrition items. Their service and packaging are great. They even insulated and cool-packed my Myo bars last Summer (so they wouldn't melt in the heat of being shipped).

I'm still hanging in there, too. My eating has been great but the workouts have taken the backburner to alot of heavy yard work the past 2 weeks. But I am back on track now, especially since I have a new goal date.
I will be going to Calif. for Mother's Day. It will be the first time in 10 years that my sister and brother (and myself) will all be together. A surprise for my Mom :D And of course, I want to look my best!
~~Sil

Thanks Mrs. Jim and Sil. I bought a small amount at GNC and I knew I could find it Cheaper on the net.
I just had my first lower body workout and I'm feeling it already. I love that just exercised really hard and my body hurts good kinda feeling-I'm sure you know what I mean.
I am so surprised with Myoplex shakes. After eating the AWFUL bars (actually I couldn't eat it, too gross) I was really afraid of the shakes. They are Yummy. I had a choclate peanut butter this am. It is so good and really creamy, too.
Have a great day!

Tam

Hi all! :wave:

Gosh, I've been over at L&S for a few days and come back to find nice, long, chatty threads and a visit from the lady we aspire to be like -- Pam B!

Just for the record, I'm in my first challenge and I do it BY THE BOOK with the exception of the leg extensions (only because my kneecaps complain so). I substituted that exercise for another one and have had no more problems. Why start tweaking something from the start? BFL has worked for tens of thousands of people "as is," and most who want to tweak do not have enough knowledge to tweak correctly, IMHO.

I am also going for broke on BFL and seeing how far I can take my physique. Have every intention of entering a contest or three (I'll be 50 on Halloween, so I guess I'll be in the "Geezerweight" division :lol: ). Will probably have some hangy skin, but I'll deal with it as it arises.

MrsJim, my hat is off to you! CPB is tough I know, but you're in the best hands possible. Cheering you on from here!

Thunderheart, a belated welcome!

Kelster, you're doing great!

lhendricks, am so sorry about your headaches and red itchies. Hope you are feeling better pronto!

Spin, welcome! Do the first challenge by the book, if for no other reason than to "get the hang" of how it works. Commit to twelve little weeks (the time is going to go by anyway, why not try something new?) and see if you don't develop some wonderful new habits and a body to match? Best of luck!

Sil, always good to see posts from you! I need to be doing yard work, but every time I look at it, well, I just find something else to do :D Avoidance, I guess!!

Susan, I put glitter and stars on my journal and write in it with a special pen (pink ink!) It makes me feel good and no, I don't think your system is childish! I may use some of your great ideas!

Uh, I didn't mean to write a novella here. Just so many neat people and lots to share!

We are too cool to be out of shape....

:( Hi everyone - I can't believe I missed Pam Brown!!! I have a small contract job that I work out of my home and yesterday was a little busier than usual with emails etc... I checked out the L&S site but I didn't come here because I know I usually need a little more time to sit back and relax and read the posts. It sure was nice of her to pop by - she is such an inspiration - nice to see someone following their true calling in life.

Not much to say today other than I'm alot more rested these days because my little one is getting better from her flu bug. She had been up a few nights throwing up etc... Boy it sure makes a big difference working out in the morning when you've had a good nights rest. My husband has been a real sweetheart and usually gets up with her if she wakes(so that I can get up in the am to work out) - but when they are sick they want mom.

Don't quite know who the newbies and the veterans are so I will just say a welcome to all the newbies and a thank you to all the veterans for your inspiration and information. Gotta fly!:angel:

Hello All,

I researched websites, personal sites and yahoo clubs with pix and was convinced to start BFL. This is the first day of my 2nd week. So far no troubles. I have PCOS and need to lose weight to be healthy and happy. The only troubles I have been having is with Ab excersizes. I do the ones inthe book, but can not properly do them or something. It just works my neck and hurts my back. Do any of you have any other ab ex that you could share with me. I had a C-section and need to work these abs as they suffered alot. My cardio is walk, walk faster, job, run, and such outside. I do not have the money for a gym membership, but I have weights at home and 2 benches.one regular bench and one that has the leg bars (extentions and the like) Are there any inside cardio that works, with out the use of a machine? Maybe a tape someone has found to work?? I could not afford anything over $20 for that. The food part I have found easy. I found bags of skinless, bonless chicken that last me and my partner a week. So the food part is not as expensive as I thought it would be. I use EAS AdvantEdge low carb shakes once a day. I drink them with a fruit carb. I mix organic flax seed oil on my salads to get that in. Average daily meals are
#1 Shake/half banana
#2 70% lean turkey breast sausage/kiwi
#3 wheat tortilla/turkey breast slices/spicy mustard, lettuce
#4 Salad with tuna or turkey and sliced apple
#5 grilled chicken breast/ brown rice steamed with low sodium beef stock and spices/salad with no sugar/low carb dressing
#6 raw broccoli/raw califlower/ Tbls ff sourcream mixed with spicy mustard as dip/ turkey or lean ham slices/sliced fruit.
I also drink atleast a gallon of water.
2 times this past week I also had ff/sf jello cup.
Happy Thoughts!!
Pixie

:wave: Hi Pixie, I'm new here too - in W3 right now. Nice to meet ya. I've picked up a couple of tips from the L&S site. One veteran recommended jumping rope for cardio, so you might want to try that.

I also have trouble doing my crunches and I asked the workout gal at L&S today about that. She recommended a Swiss Ball. I've asked her what to do with it but she hasn't responded yet. Maybe Mrs. Jim can help us out. I'm no expert but it sounds like you are pulling up with your neck when you are doing your crunches - but wait for some more seasoned advice.

You can also get your menu critiqued from M-F at L&S if you want some help with that. But our own people here (Mrs.Jim?) could help you with it too.

Have you noticed your energy level change?

I feel so much better today...

I was getting VERY tired from eating so much protein...so Pam adjusted my plan to allow for more carbs. By last night, I was feeling perky again! And felt great this morning when I woke up...at 3:45...Sparky was being a good boy...didn't even get up until 10 minutes after I did, no meowing at all. He was all snuggled in a ball next to his Daddy (Jim). When he did wake up he had a nibble of dry food, then made himself all comfy by the heater and went back to sleep :smug: (that's the closest we have to a smug little kitty face).

So I got to the gym at 4:30 am - all fired up...and had completely forgotten that they were closed until 5 am for maintanence! AACCK! Fortunately they reopened at 4:45 and it wasn't cold out. Had an AWESOME back/bis and 30 MAS Cardio workout...

Mr. Bubble - I'm totally with ya on those icky Myoplex bars. They are truly disgusting. Personally I try to stay away from bars except in dire emergencies - but if necessary I tend to lean towards Worldwide Pure Protein - they have some good flavors. Another product to stay the heck away from are the ready-to-drink Myoplexes. They are AWFUL. You'd think that with all that sugar in them they would taste much better - they are reminicent of watered-down school paste :lol: Just nasty.

In fact the only EAS product I like is the Myoplex Lite (my favorite flavor being Cappucino Ice which is DIVINE!). Right now I have a tub of Simply Protein that I have to use up, it's okay but I've heard a lot of good things at L&S about MetRx Protein Plus Vanilla Creme powder so I'm going to give that a try!

BFL Pixie - welcome - I was just typing this message and noticed your post. I would advise you to stay away from the AdvantEdge products if possible - the Myoplex Lites are a much better choice and tastier too...the AdvantEdge low carb RTDs only have 15 grams of protein - not enough for ya - and while the label touts that they are 'low-carb' there is actually about 50 calories of glycerin (sugar alcohol) in each one of those puppies. The FDA now considers glycerin as a carb and the manufacturers of products containing glycerin are slowly complying with the FDA's new regulations.

Here's the math on that:

AdvantEdge Low Carb RTD
Calories - 110
Fat - 0g x 9 = 0 calories from fat
Carbs (as listed on label) 2g x 4 = 8 calories from carbs
Protein 15g x 4 = 60 calories from protein

Total accounted for calories - 0 + 8 + 60 = 68
"Unaccounted for" calories: 42 calories

According to the new FDA regulations, there are actually 12.5 grams of carbs in this "low-carb" product. And again, not enough protein. What's more, glycerin is sugar alcohol - IMO it's the same as eating sugar. In other words, NOT a high quality complex carb in the least. This is the reason I stay away from bars and RTDs unless it's an absolute emergency!

Most women doing BFL should be getting 20 grams of protein in each meal BTW. 15 grams is NOT ENOUGH. Plain and simple...you need protein to build muscle, and muscle burns fat 24/7...if you aren't getting enough protein you are cheating yourself and impeding your progress.

As I stated above, the Myoplex Lite powder shakes are really tasty...and not really expensive. If you go to Netrition (see my post above) and buy the 42-serving Variety Pack, they'll only run you about $1.28 a serving...muy cheapo IMO. Actually you don't need to use meal replacements at all but they ARE very convenient!

Now, as far as cardio at home - I don't have the luxury of working out at home (i.e. the space!) but I know Sil and Susanje both do. If your neck and back is hurting from doing crunches, most likely your form is off a bit. Or you could try using a Swiss ball. The new issue of Muscle Media had a terrific article on cardio using a jump rope - a high quality jumprope shouldn't run you more than about $10-12 and you can get a great workout - they had some really good tips in the article...

I'd also suggest hanging out at www.leanandstrong.com - most of us (if not all) are there too. There is a daily menu thread that Tall Jen (TJ) starts every weekday...you can post your menu there and she will be MORE than happy to critique it!

But...I'll give it a shot here...

#1 Shake/half banana - see above - I'd substitute a Myoplex Lite and skip the banana

#2 70% lean turkey breast sausage/kiwi
The sausage is WAY too high in fat. You are better off staying away from processed meats. I'd substitute real turkey or chicken breast (stay away from the deli meats too) or cottage cheese instead. The kiwi should be okay - make sure you are getting a full serving - they can be on the small side sometimes...

#3 wheat tortilla/turkey breast slices/spicy mustard, lettuce
Okay - just remember what I said above about deli meats - they usually have a LOT more fat and sodium that you are led to believe!

#4 Salad with tuna or turkey and sliced apple
This one's A-OK!

#5 grilled chicken breast/ brown rice steamed with low sodium beef stock and spices/salad with no sugar/low carb dressing
OK here too.

#6 raw broccoli/raw califlower/ Tbls ff sourcream mixed with spicy mustard as dip/ turkey or lean ham slices/sliced fruit.
This one sounds okay...lots of veggies which is awesome!

If you like eating turkey breast, may I suggest that you purchase a turkey breast and cook it yourself...then portion it out for the week? MUCH better for you and a LOT less expensive than deli meat...and yes, even the "99% fat free" Healthy Choice meat is not too great for ya...because meat is labeled differently from other food products - they use volume rather than calories to come up with that 99% FF label...there's a very good chance that a full half of the calories are from fat!

I also buy the bags of frozen chicken breasts and love them! Thank goodness for my George Foreman Grill!

Well, I can see I've written a novel again...gotta get back to work...later all!

1) Did you decide that the diet plan you got from Jeremy wasn't successful? Just curious, I'd thought of trying that at some point.

2) If it's not too time consuming, could you share the exercises you're doing for each "part?" Not all your weights and reps, just the specific moves. Because of your mention of the "ball squats" I was able to add that to my routine since one gym doesn't have a Smith.

Thanks.

Susanje if you send me a count on the MRPs, any flavor, I'll send you a check. And could you tell me a little more about the Carbolite?

Today is five days back on program for me, moving towards 3/15.

MrsJim:

Thank you for the menu! That's really great.

I LOVE MetRx products. I am trying to go MRP free this challenge although it's tough. I do have the high protein MetRx but don't like it as much as Classic Vanilla. That is scrumptious, I think.

I ordered McCanns steel cut oats from Netrition this morning (along with my Udos that I never ordered yesterday...I kept getting kicked off netrition). I like to cook up a big batch of the Irish oatmeal and then add eggbeaters, protein powder (soy or egg, not whey), cinnamon and splenda and mix up. I put that in a pyrex baking pan and bake for about 45 minutes and then I have a nicely balanced carb/protein breakfast square ready each morning.

Lisa: I will send you the list of MRPs. I used Carbolite when my doctor decided that I shouldn't be having carbs (and right now I am undecided if she is right BUT I gained a ton of weight when I went off the carb restriction and back to just normal eating. I'm dealing, right now, with the "awfulness" of that. I am wondering if I should restrict carbs as much as she says if it just means I can never ever have them again (not even low glycemic!) because when you restrict them and then put some back (even healthy ones) you gain weight. I don't know. I've been checking out the keto cycling but I just can't seem to do it right. so I'm back to strict BFL. HOWEVER, I did discover SOME good products while I was low carbing, Carbolite baking mix being one of them. It's just protein powder, eggs and Splenda but it makes a nice pancake. A little nonstick cooking spray and top with strawberries or other fruit and it makes a nice Saturday breakfast.
CAVEAT: A lot of Carbolite products are "suspect" to me...contain maltodextrin and other additives that technicaly don't need to be listed as carbs but you can react to as if they were so beware of that. I like the baking/pancake mix because they tend to be "pure".

Susan

Lisa -

As far as Jeremy's plan goes...well...I think he knows a lot and all...but it didn't work as well as I'd hoped. A big part of that is that a great deal of his program is focused on the post-workout shake which is supposed to be consumed immediately after every workout. This is impossible for me since I usually get home from the gym around 6:15-6:20 and since Jim (and our upstairs neighbors) are still asleep at that time, I couldn't very well run the blender...tried making it the night before and putting in the fridge but separation would occur and it wasn't very appetizing.

All the portions for the six 'real' meals of the day were very tiny since the shake accounted for over 400 calories...like a portion of chicken was 1 3/4 oz...a portion of barley 1/3 cup...way too small... so far I like Pam's much better (esp now that she changed up my menu to include more carbs!).

I'll have to get back to you on the exercises as I don't have that info with me right now :( but today here's what I did for back and biceps:

Superset - Lat pulldowns/seated cable rows (4 sets 15/12/10/8 reps)
Standing pushdowns (straight arm, using straight bar) 3 sets @15 reps
1-arm bent DB row - 3 sets@15 reps

Preacher curl 21's - 2 sets

Superset: Concentration Curls/Incline hammer curls (I use the large Swiss ball for this superset)

Then I finished up with a couple sets of crunches on the ball!

Hey Susan, have you tried Steve's pancake recipe yet? I'm planning on giving it a shot next time my menu permits...here it is for y'all (from the L&S Cooking Library):
2 small cartons eggbeaters
1/2 cup of lo-fat cottage cheese
1 scoop protein powder (not whey, make sure it's primarily casein or soy. I use the MetRx variety).
1/2 cup raw oatmeal
1 Tablespoon cinnamon
Toss all in the blender and whip it up. Prepare just as you make regular pancakes-i.e. pour the batter in the skillet and heat. Use butter-flavored spray Pam as your oil. Well before you flip them sprinkle prudent amount of nuts into the top side, which will still be batter. (Just a sprinkle, mind you.)
Serve with a no-sugar jam or just a sprinkling of powdered sugar. They travel well, too, for a snack on the go.


I basically like to stay away from the mixes like Carbolite, mostly because of the cost but also because of the suspect ingredients thing...

Are you doing 4 sets of pulldowns and 4 sets of rows? Or how does that work? I know you're superwoman but now I'm really impressed...

Also, you seem to have the details for the L&S Challenge but I couldn't find them on the site?

Thanks again.

Actually it's more like eight sets apiece...here's how I did 'em this morning:

Lat pulldowns - set the weight at 70 - 15 full reps followed immediately with 15 mini reps.
Seated Cable Row - same as above including weight - 15 fulls, 15 minis.

30 seconds rest

Lat PD's - weight at 80 - 12 full reps, then 12 mini reps
Seated Cable Row - weight at 80 - 12 full/12 mini

30 seconds rest...

Lat PD's weight at 90 - 10 full/10 minis (had to drop to 70 for the minis)
Seated cable row - same as above including the weight drop for minis

30 seconds rest

Lat PD - Weight@100 - 8 full/8 minis (drop to 80#)
Seated cable row - same

****************
Now as far as the L&S Challenge, the Quad Squadders know a wee bit more about it...according to QZ, tentative plans are for July 4th weekend...in Raleigh NC. I think he's still firming up plans, events, etc. I do know that Pam is going to be one of the invited speakers...I am definitely planning on attending! Hopefully Jim will be able to go as well, tho' he might have a couple of gigs that weekend. If it is the weekend of the 4th, I am planning on flying out on the 5th and back home on the 7th or the morning of the 8th...depending on work schedule etc... Of course it is a fundraiser, there will be teams and competition for who raises the most $$ (I believe the charity will be breast cancer...don't know if that's a for sure though).

Whew! Should be a blast!

What is a "mini rep?"

Thanks for the info. Since my husband now lives in Wilmington (south of Raleigh) I'm interested in this. It might tie in with a visit south.

Mini rep = half rep. You do these in 21's too (surprised you didn't ask about how those are done).

The way I do a mini rep for lat pulldowns, for example, is I started at the bottom of the movement (i.e. with the bar pulled down to my chest) then moved it up and down halfway...you know, not all the way up...maybe just 6-8 inches. And you can't do it too fast, otherwise momentum comes into play and you don't get any benefits out of it (kinda like those guys you see at the gym flailing weights around so quickly...).

Hopefully I'm explaining this correctly. If not, perhaps Pam will peek in here and offer a better explanation!

I read your description of these or I would have asked! Your description of mini-reps makes perfect sense. And yes, I see someone bouncing weights everytime I go to the gym.

I'm not making any big changes now since I'm in the last weeks of C1. But I have other plans for C2...like you, I prefer using the weights six days per week.

I look forward to more details of your program, and thank you sincerely for every bit of info shared. It isn't wasted!

Thank you for the info. I can not buy the Myloplex as I do not have a way of buying online and there is not a distributer in my area. We do have MetRX and a few of the other brands of protien powders. Would those be good? As long as I read them and they are the kind with no sugars, 20 protien, and in powder instead of RTD? We were thinking of the jump rope and glad that is a good option. I will pick up MM to read the article. I am on my way to L & S to register. Loved your website..it was one of the reasons I made the BFL choice.
Again thank you.
Happy Thoughts!
Pixie

Boy- miss 2 days on the board and the population doubles and it turns into a gab fest! That great!
Hello to the newbies and every one else. I see my question about what's a mini-rep just got asked and answered- thank you! Next question, MrsJim- you do all those sets WITHOUT resting, then rest 30 seconds? No, I'm not gonna try it yet, just curious for later.

I've had a good week so far, despite trying to fight off a cold. Funny, the first symptom I noticed was that last Friday I struggled with weight that was easy or at least doable at the beginning of the week. Didn't feel sick, just couldn't lift as much. It wasn't until yesterday that I realized I was catching something instead of having a dreaded flare up of CFS or fibromyalgia. Weird how you notice your body in different ways now.

Susan- Thanks for the breakfast square idea. I've become addicted to the steel cut oats. What proportions of ingredients do you use?

BFL Pixie- Welcome! How about running up and down flights of stairs? I do that whenever I'm in hotels without gyms. You get less weird looks than sprinting in the hallways:D

Gotta go eat my oatmeal-

mel

#1 Okay, I know that I'm not supposed to count calories but I tend to eat a lot (portion control is a problem with me) so I thought until I got the hang of eating and how much to eat, I would measure and count calories (only temporary, I promise). Today I consumed 1550 calories. I feel great-energy level is good but that is probably due to exercising this am. Anyway I was wondering if that is too much. I think I weigh around 195, I haven't been weighed since Sept. Any input would be appriciated.

#2 I hurt really bad. A good sore but I'm worried about being able to do the aerobics tomorrow am. I know there is a supplement that is supposed to help but is it safe???

#3 Can I do aerobics daily? I would like to exercise in the afternoon as well as the am for stress relief mostly (I sah and have a very active 21 month old who really is stressing me lately).

#4 For those who use Myoplex shakes, do you use skim milk or water to mix them?

Okay, I think that is it for tonight. Sorry to be such a bother. BTW, I've been lurking here for awhile and have received a lot of inspiration from you guys. Also Pam B. is amazing. I've never been on the message boards at L&S but I might try it.

Tam

Hi there, so glad to find others doing BFL and an opportunity to share support online.

I am in week three/challenge 1 and loving it!!!!
My husband is doing it with me and this is the first time we've ever tried to lose weight together.

I need to lose about 40kgs (88lbs) so it will take a few challenges I think - But I am sooooo up for the challenge.

I lost 5kgs (11lbs) in the first two weeks, and then put 4lbs back on this week, but seem to lose that plus more in the last two days of each week. - Kind of weird but I'm really happy so far.

Love to hear from you - and looking forward to meeting others on the quest for a 'body for life"

regards
Carps

Okay, answering some questions and then to bed!

MrBubble - I suggest you STOP counting calories right away (and this goes for all of you!). As long as you're sticking to the authorized list and measuring with palm/fist for your portions, the calories will take care of themselves. You're a guy - guys will need more protein than us gals. It sounds like you're getting a WEE bit obessive about the calories and portion control...the best thing you can do is NIP IT IN THE BUD - right now! Otherwise you will end up impeding your own progress. If you have problems with portion control, stick to foods that are 'naturally' portion controlled - buy the frozen boneless, skinless chicken breasts in the 4-pound bags. I'd be willing to bet that, once cooked, that one chicken breast will be the size of your palm (hand minus fingers) I say that with confidence because a cooked chicken breast is the size of MY hubby's palm. And how about potatoes? They're easy to measure with your fist. When I go shopping I just look through the potatoes, apples, etc, and find the ones that correspond to the size of my fist. You can figure out how much rice, oatmeal, etc you need to eat by doing a 'displacement test' - get a big ol' measuring cup (4-cup if you have one), fill it to the 2-cup point, and stick your fist in - see where the water level is - then subtract the two cups. Voila! There's your carb measurement!

As far as muscle soreness - use glutamine. Perfectly safe and really helps with the muscle soreness. I use Labrada Glutamine 1000 'cos it's so cheap and good! A tub of it should last you well beyond 12 weeks. Mix a scoop of it with water and drink it before and after your workout, and maybe at night before bed. Most everyone at L&S SWEARS by glutamine. A hot bath couldn't hurt either! As far as your cardio tomorrow, just do it. I'm willing to bet that once you warm up the soreness will go away and you'll feel much better.

As far as cardio - leisure cardio (walking, jogging, bike riding, horseback riding, aerobics class, etc) is perfectly fine - just don't do your 20MAS intense cardio more than three times a week. Believe me, if you are doing your 20MAS with the proper intensity, you'll KNOW IT when you hit that 10!

For Myoplex - I use water to mix 'em. I know, I know, the box says "water or milk" but remember that Myoplex isn't an 'exclusive' BFL product...if you put milk in it, then you are getting an extra carb (and not a really good one either). If you feel you need something extra in it, try getting some flax oil or Udo's Choice Perfected Oil Blend and add a tablespoon to it. Healthy oils are SO good for you and actually help burn fat!

************

Carps - sounds like you're doing great! Welcome! However...I would say to you (and EVERYONE)...get off the scale...put in in a box in the closet...if you keep obessively weighing yourself you are in for a MAJOR letdown. Muscle weighs more than fat...and you will end up depressing yourself very quickly. Check the other thread on this forum started by Pam Brown (here's the link http://64.119.161.199/forum/showthread.php?s=&threadid=13605 ) and see what I have to say about the dreaded SCALE ADDICTION. I'm telling you, all scale obession will do is make you totally miserable. (and check out what I said about Pam's weight when she did the photo shoot for Energy mag).


**************

Mel - I try not to rest during a superset - but it takes me about 15 seconds to get from the Lat pulldown machine to the cable rows...don't know if that counts as a 'rest' though!

Well, gotta have my protein shake...there's a hot bath calling my name...
:dizzy:

Good night all!

Boy, you are fast. Speaking of boys, I'm not one. :) I know my screen name is confusing. My daughter picked it out a long time age when her favorite toy was a plastic Mr Bubble. Sorry for the confusion.

My new mantra is calories don't count, calories don't count...maybe it should be don't count calories, don't count calories...

Thanks again.

Tamara

Hi all!

How cool to see new faces! Everyone has some valuable information to contribute.

The only weight I worry about these days is the one I'm trying to lift, and the only thing I count are reps!