General Diet Plans and Questions - Body for Life #40

Number FORTY!!! WOO WOO WOO!!!!! :D

Little did I know--when I started the thread a year ago--that we'd be up to 40 now!!!!!

Thank you all for being here!!! Esp. MrsJim who came on board early and has become one of my heroines. :D

MrsJim: The monitor is a good idea. I checked the heart association website last night and they said that usually hp's are nothing to be concerned about but could signal another condition. It is most often associated with high blood pressure and I have low blood pressure. I wonder if the HPs are a sign that my blood pressure is going up. Hmmm. Also, I have considered joining the fen-phen class action law suit if for no other reason than to get my heart checked. I might do that (I've been vacillating on it). In the meantime I will get the monitor. good idea!

SpongeBob Square Pants. The first time I blew by this show, clicking as it were, I stopped because I could not believe someone came up with this idea and sold it to a network (what is with the chipmunk in the diver suit??? :lol: ) It is so bizarre. I told someone in school that I would have loved it when I was an 18 year old party girl. I would have taped it for late Fri and Sat nights coming home in an altered state. Every time I see it, that is all I can think of!!! Totally strange. My friend has a 4 year old who sings the song at the top of his lungs in the backseat of her car....he knows all the words. :lol: It's truly amazing what people come up with. We have a friend named Robert that we call SpongeBob. He's never seen the show and doesn't get the joke!!!

Oh well, back to BFL talk: I did the swiss ball/powerblock workout this morning from the PB web page. What a killer!!!! The squats were great as I was in perfect form doing it the way they say (squat til your butt hits the top of the ball). I did several of the exercises for both upper and lower body trying to put a routine together. It wasn't an official workout since today is supposed to be free day...just to experiment and check out form and how to do the exercises...but it was a killer nonetheless!!! Definitely beats the bench, I think. I will have to be careful with the shoulder exercises because your head is off the ball and I have a bad neck...I might scoot down and support my head. The swiss ball definitely keeps you in form when performing the exercises. I LOVED IT!!! A new way to go...Yeah!!!

Lisa, I can't find your email address. I have 20 MRPs, a mix of fruit and vanilla...if you send me a check for like 27.00 I 'll send them right out!!!

How is EVERYONE DOING????????????????????


Life begins at 40!!! :lol:

Susan

Hi Everyone,

I can't believe that 3 weeks have gone by already! I'm starting to notice some changes. I actually lost my wedding band this past week (found it later) because my rings have been so loose on my fingers. When I flex my arms in front of the mirror I notice that they are starting to take a little shape on the top. I have so much loose skin - but now it has something more to hang on to. I was sitting at the computer the other day with my toes propping up my feet against the chair and my hubby freaked and told me to look at my leg. I looked down and I couldn't believe what I was seeing. Lots of muscle down there!!! You can see an indentation like a line from below my knee down toward my ankle on the outside of my calf and then this bulge on the back - about half way down! I was stunned - I didn't think I would see something like that so fast! This has really pumped me up.

Free day is alot different than the past two. I just didn't feel like eating the stuff I was craving throughout the week - like cheesecake. Oh well - no use forcing myself.

A girl from L&S had suggested getting an exercise ball because I was having trouble with my crunches. Well I got one this weekend and tried them out. What a big difference!

Susanje I am interested in your comments about using it like a bench and for squats. What is the PB web page? I know I need to change my routine at the end of this week and I'm thinking of incorporating the ball into this. I am soooo envious of your powerblocks. Do you like them? I imagine that you can only use them for arms though right? Hubby has made me a deal that if I am still doing BFL by next Christmas I can get powerblocks. Guess I'm gettin them!!! They look like they are much easier to change than plates.

Sorry for goin on about myself but I am just so excited about the small changes I am noticing. Hope you all are doing just as well!!!:D

(what is with the chipmunk in the diver suit??? )

:) Her name is Sandy and she is a squirrel from Texas. LOL My 4 year old loves the show as well.

Okay..I am in the last days of week 2 and still loving this. I am now at 190 (scale weight) My partner and I did measurments and such when we started. I did the BMI and body fat calculators online, but they all gave a different % so I will use the most common one. I am buying a caliper soon. I am amazed any differences came so quickly. I am still not having cravings. I even bought my daughter McD's today and did not even desire anyting from there.
Okay to me this next thing is a HUGE accomplishment for me.
I LOVE as in addicted to Rotel and Velveeta (make it into a dip) Well I had some on my free day and the left overs where in the fridge..dd wanted some so I was putting some in a bowl for her and by instint I stuck the spoon in my mouth..well I TOOK IT OUT without taking a bite of any of the dip. I just threw it in the sink and was so proud of me. :smug: Usually I would have rationalized eating that one bite, by not being wasteful ro something...but this time I did not.
I began HIIT today. I like the feel of it much more than 20MAS. Is it alright to do it.

MrsJim We exchanged the AdvantEdge for some MetRx :)
And got rid of the 'lunch meats'.

I read on another site this way of adding and multiplying weight/meals/and such to figure out what % you should eat of Protien/Carb/Fat....is that needed as when i did it..it came to almost 30?? My PCOS would go crazy with that much carbs.
By fist/palm method..it is about 23g. What do you all think? The 23g of both Protien and Carb is better yes??
I have also been taking glutamin in my MetRx and organic flax seed oil with my salad or on its own.
I have found that cooking alot and then separating it into portions is the best way for us to stay on track. When I grill chicken..I grill about 6 or so portions. I made home made croutons with spices, whole wheat bread, and flaxseed oil..to get an easy carb in (chicken salad with croutons). I premade 3 oatmeals all in portion containers. It does take a few to get used to everthing and get things right, but I believe I finally have.
I found alot of BFL recipes and most sound very good. I am only going to have the ones that list Nutritional info though and make sure I check it as I prepare it too.
I had no idea I would love weight training as much as I do. I hate waiting the day in between, but I know it is needed.
Happy Thoughts!
Pixie~

oh okay. Sandy is a squirrel from Texas in a diver suit. :dizzy: Okay, well THAT makes sense. :D :lol:

Thunderheart: The PB website is the powerblock web site. They have a link that says exercises and when you click on it it shows exercise ball exercises. It was funny because I was looking for both pb exercises and then later figured I would find some swiss ball exercises not realizing PB had both on their web site. The exercises really are cool...check them out!!!

CONGRATS on seeing muscles! Yes, the BFL way of weight training really does show great results!

BFLPixie: some sites say take your weight and divide by 6 for your protein/carb grams at each meal. Others say LEAN weight. I go with the lean weight. When I was in the middle of my first challenge, I thought I was eating too much (not much results at the time) and I measured it gram by gram for a few days until I could "eyeball" accurately and I found I was eating too little doing fist/palm.

It's okay to do HIIT in place of 20 MAS as long as you're really doing it to exhaustion (hitting 10s). I know that when I first started it I could barely get out 4 minutes but it was a 10!

I had a long day at school and now I must go to bed (early) to do it all over again tomorrow!!!

see u
susan

I guess we should call this the "Spongebob" thread now :dizzy:

OMG...what did I start?!?

Well as you all know yesterday was my free meal, I had a burrito and split some nachos with Jim - that was around 12:30 or so. I WAS SO STUFFED that as a result the rest of the day was totally screwed up. Couldn't eat anything until just before bed - when I had a Myo Lite...

Oh well back to CPB! I have a training session this morning (since my boss is on vacation until the 11th of March, it's a good time to get things done) and she's gonna do my measurements and BF% again. I am dying of thirst right now, getting hungry too. But according to the instructions, I can't eat or drink ANYTHING 4 hours before the test...can't exercise for 12 hours before...can't have caffiene 24 hours...today is also a high-protein day. we'll see what happens this week. As you recall I just got soooo sleepy by Day 2 so she added some carbs back in and I felt great!

Gotta run and hit the shower - more later...BTW it's absolutely gorgeous here now...we had a beautiful weekend!

MRsJim:

I can't wait to hear those results! I bet they are phenomenol!!!

Do your high protein days correspond to any particular kind of exercise (cardio/weight) or are they independent of it?

My daughter came home with Girl Scout Cookies yesterday. aiyiyi. I bought about 20 boxes (to help her cause) but will be sending most of those to my sons in the east. Let them eat cake. :lol:

Well my daughter is "off track" so I get to go in a little later. In some parts of California (this one for instance) they go to school year round on a "track" system (4 different tracks). To keep the kids sharp and to prevent overcrowding, there is always a track off at one time--each track gets a different set of months off (though all tracks get one summer month off). My daughter gets March, July and November off. So she tracked off on Friday and will track on the last week of March. It gives me a bit more flexibility.

I really really love the track system. I think all kids should go to school like this. It keeps them from getting bored...they are just about ready to track off when the time comes and then just about ready to track back on when it's almost over. They don't get too bored at any time and the material stays fresh so there isn't all that "fall review" stuff going on. They actually progress faster. I don't know why the track system isn't more popular.

Anyway, now that she is "off track" I can relax a bit more in the mornings and take her to daycare when I leave (around 9:30) instead of leaving twice. On my schedule, every little bit helps and being off track does help me.

Off to exercise and then wake up the kid. :)

Have a great day everyone!!!
Susan

Hey SusanJe

Thanks for the info on the PB web page - checked it out and I'm going to try some of those after this week is over. The only problem is now I really really really really really really want powerblocks. They look so much easier to change the plates. Which set do you have? Any criticisms? I'm trying to build a case for earlier than a Christmas present.

Found out today that I couldn't hit my tens with my LBWO after planning to raise the weights because they wouldn't fit. I need to get heavier plates - I guess that's a good thing right? Another reason to get powerblocks? - please say yes! I will be doing more squats after this week though (presently doing leg extensions) so maybe I won't need heavier weights.

Have a great day!

Guess what? I've lost your e-mail and your address! Here's my e-mail: lisa.hendricks@uconn.edu

I finally had a good week, now heading into another. It's good to see so many folks here!

Mrs.Jim did you mention using the swiss ball to work your inner and outer thighs to help stabilize your "seat" while riding? Could you describe that? Thanks.

Hi all!

Well, into week 5 and feeling fabulous! My UBWO changed today and I can really feel it :eek:

My clothes are getting tighter in the shoulders and sleeves and looser in the pants. Good thing I know how to sew...

DH has mentioned "working out" in a roundabout way. I don't think he wants to give up his ciggies, brewski and salami just yet. Told him I intended to compete in another two years and he said he might want to start working out with me then...oy. I asked him if he at least wanted to look at my BFL book and he didn't seem interested, until I mentioned that after a couple of challenges he would look just like one of my faves, Larry Scott.

He said he'd think about it...:dizzy:

Everyone is doing so well! I do have a question. My belly is so big I can't get calipers around the places to measure. Any ideas? I know when I lose more fat it will hang (ewww) but what the heck. I'd rather have a great body with a little loose skin than be fat. BTW, I too am having more energy this week. Last week was a bit slumpy and I couldn't seem to hit any 10s and food seemed boring. This week, everything seems new and fresh and I have no doubt this is FOR LIFE!

Have a great day! I'm so glad everyone is here!

thanks heaps for the reply to my questions, I appreciate that!.

my husband and I started week four yesterday and for some reason we are both struggling with our eating this week.

Don't know why, but I just wish every day was a free one this week,

Waterbaby - I was interested to read that you had the same experience in week four - hopefully I'll come right soon. I am still working out as hard as I can, and eating properly (although had a couple of extra's ):mad: cos I know this thing is what I need, and I have committed to this as a lifestyle - not just for a twelve week competetion.

Anyway - need to take the kids to school & kindy - catch you later.

Carps

p.s. does anyone have a Good crepes recipe?

Didja notice we have some new icons here at 3FC??

I love these - remind me of L&S: :strong: :sheep: :jig: :shrug: :ink: :spin: :yawn:

Well as I posted earlier this morning after Sparky woke us up at 3:00 am (kitty meows incessantly, Jim wakes up, gets cat, puts on bed, cat purrs and sleeps for 20 min, gets up, meows, Jim gets up, gets cat...etc. I keep telling him just to ignore Kitty because he's reinforcing that behavior. Guess we'll have to give him a kitty workout this evening!). ANYWAY, I was having my bodyfat tested today. According to the Bodystat, it went down 1% since 21 Jan (about a month). I personally feel a bit leaner than that...my tape measurements went down too (I've asked Theresa to email them to me) and I don't weigh myself, but she weighs me (I just don't look) and she said my scale weight went down too! So I'm pretty happy. I didn't even start Camp Pam B until a week ago... :lol:

Carps - don't worry - I have those weeks too when it just seems that free day will never come. I find journaling helps tremendously. When you feel those urges to run to the fridge to see what the Snack Fairy has left, it's great to have a journalbook (just a blank book) to write down your thoughts, hopes, dreams - whatever. I have been doing this for years. Not every day religiously but whenever I feel the need. Drink lots of water too - it really helps out.

As far as crepes - I posted Steve L's yummy pancake recipe on the last BFL thread - you might want to give that a try - haven't tried it myself but it has gotten RAVE reviews!

Claire - what I would do rather than calipers - if you can't find someone to do your caliper measurements for you - is to take pix, say every 4-6 weeks - and tape measurements. You don't need to look at those pix immediately - what I would do is wait until the end of 12 weeks, then take all your progress photos in to be developed...or upload to your PC if you have a digital...and look at the progress. I have absolutely no doubt that, with your great attitude, you WILL have progress!

I know how you feel about getting your hubby into BFL. I've been working on Jim ever since I started. Today he actually rode his bike in to work - the weather is GORGEOUS in the Bay Area right now - mid-70's. We have a pretty decent gym here at work, so Jim takes a shower and dresses for work in the locker room. I'm hoping that he decides to stay after work once in awhile and do some lifting...told him I would help spot him if he wants. He is such a hunk :love: now - if he did some lifting and eating clean he would be total eye candy!

Lisa - here's how I do the swiss ball inner thigh exercise: I take the orange swiss ball (I think it's 45 or 55 cm) and put it between my legs while I'm lying down, my knees bent as if I'm in a crunch position. I SQUEEZE and HOLD that squeeze for a count of 5, then release, repeat thirty times. On riding days I also do the same thing on the inner-thigh machine at the gym - set it at 150# and squeeze and hold about halfway through the movement. On both of these movements, I concentrate on keeping my core stable (abs I mean - holding them in). I'm sure I'm seeing a difference when I ride - my leg aids were pretty weak and sitting the trot was a disaster - now it's much better - Dee Dee has even commented on the improvement!

Susan - my lowcarb/highprotein weeks (looks like they are in weeks rather than days) are independent of what exercise I'm doing. Pam knows my training program, she thought it was really great and just made a few minor changes.

Later all!

Hey!

MrsJim, thanks for the advice about the calipers -- someone else was taking the measurements and I don't know if she was disgusted by the subject matter or doesn't know what she's doing -- I think the photos will tell a better tale. She's a skinny-fat cardio bunny anyway, so no big loss.

I got a hunk, too, but he's got a belly and arms that would make pencils envious. He doesn't understand that a program will help him. He's the sort that wanders around the gym and never works his lower body.

Hey Carps, last week was a toughie, but I made it! I kept telling myself I was worth it, and every time I messed up, I did damage control and just kept going. You can too! Just pick up and go forward!:joker:

Just got back from the gym, did chest and back today and am exhausted. Felt slightly light-headed after each max set, then came home and inhaled my tuna!

Last week was real slumpy for me too- was too exhausted to finish sets, failed before I should have, and wanted to eat everything that wasn't nailed down. From now on, I'm going back to staying sugar-free on free days too. I think that had a lot to do with it!

My hubby is starting to think about doing BFL too! He's lifted about twice a week forever, and does just enough lifting and cardio that he won't get killed playing ice hockey. But he pulled something in his back on Saturday playing and realizes he's got to do more to stay in shape to play. At 50, he's about 10 years older than the rest of the players. I hope he'll do it with me!:strong: :strong: (just had to try it out!)

susanje- Good luck getting those gs cookies out of the house before they bite you! Insidious little buggers.

MrsJim- good going on the stats! You certainly are working for it! For the rest of us, I'll ask: how's the skin situation coming?

I can't get my waist measurement to budge since I've started BFL- calipers say improvement, scale says small improvement, I definitly look better- but no change there ever!

gotta go start the homework ordeal,

mel

I usually do more lurking but I'm feeling pretty good today and wanted to tell someone. After 2 weeks I'm down 5lbs. and several inches, especially off my hips.

I noticed several people have posted about loose skin and I don't know how well this works. but....... a doctor from the beriatric treatment center told my sister-in-law that skin firming lotion actually works to tighten up loose skin. He said it works like an antibiotic from the inside out. I guess it takes a little while to notice a difference but hey, if it works. It's always worth a try, besides most people use some kind of lotion anyways.

sheila:cool: :wave:

Hi! I hope everyone is doing well. I did a LBWO this am and then walked around the zoo for 3 hours pushing my 28 lb tot in the stroller and chasing after my 4 year old. I'm so sore but I feel GREAT!
I feel like I'm eating too much and not doing enough work. Well, let me clarifly the work part-I am shaking and nauseated (sp) when I finish working out but for the rest of the day I feel great and I forget how hard it was. Am I making any sense? Anyway I'm just afraid this is too fun and too easy to work. I don't even have many cravings. I think this is due to the amt. of protein I'm eating. I think my diet before was lacking in that department. My sister and BIL are also doing BFL and he has lost a total of 13 inches so far! (C1 W3).
I'm going to have my hubby help measure me tonight to help track my progress.

Hope eveyone has a good night.

Tam

Have we been busy or what?!?

As far as the loose skin...well...the jury's still out on that one. As you probably know, I once weighed 265 (I'm 5'4"). As a result of that I have tons of stretch marks all over - on my hips, thighs, upper arms, breasts, lower abs - but they are getting lighter. I do believe that my skin has tightened up over the past 10 years, and I'm hopeful that it will continue to tighten up - after all look at Pam's pix... I do think everyone is different so we are all bound to have different results as far as the hangy skin thing. I DO think that doing a BFL type of training program really helps in getting your skin to 'shrink'. There's one gal on L&S who posts as "Hookie" (I might have the spelling wrong) who has lost a phenomenal 100 pounds and just started BFL. I will be especially following her progress as the hangy skin issue is really a priority for her...

I'm really hoping that the skin on my thigh area tightens up - my thighs are really baggy - but they've definitely gotten better since starting BFL!

Sounds like everyone is doing great!

hi all

thanks for the pep talk - I'm still giving it everything.

I notice that a lot of people get very sweaty and even nauseous after working out and while I definately get sweaty and puffed during my cardio workouts, I have never felt naseous, and I only get a little bit sweaty on my weight days.

I feel like I give it everything, and usually experience muscle failure, but I'm wondering if I'm not working hard enough?

what do you reckon?

I got offered a new job today (which makes it four part time jobs now) and I think I'm going to take it so that will add an interesting dynamic to my already very busy life.

thanks for your support
Carps

(didn't mean to end up with three shruggy things - :)


:shrug: :shrug: :shrug:

Hi Everyone!!!!! I have to scoot in and out because I've been at school all day and need to be in the courthouse at 8 so I have to go to bed but I wanted to say quickly:

Re: Nausea and working out. I usually have something light about an hour before weight training (1/3 Mylo lite or small oatmeal with some protein powder) but nothing before cardio.

Re: Week 4...WEEK FOUR IS, FOR SOME REASON, A HURDLE!!!

It happened to me and so many others. I actually got bigger in week 4 and was so depressed. :( I think it was from putting on muscle but the fat wasn't letting go. I think once you get past this, you will be FINE!!!! HANG IN THERE!

Re: Powerblocks. TH, I have the ProRexan set. I wanted one that I could expand but I'm not even CLOSE to that. I have a very small corner in my bedroom that they stack up on top of each other. I have my swiss ball between my bed and my wall and I just roll it out between the end of the bed and the other wall and do my thing. Except for walking lunges...then I walk around the house. Ouch!!! My only complaint is I always seem to put the base back in the outside thingy backwards and then I pick it up and they fall apart...but that's my own idiocy. Other than that, I truly love them. I mean I could NEVER fit all those dumbbells in my house (as the ad on the website says) and WHO WOULD WANT TO??? I LOVE the PBs and I can take them east with me this summer. I don't think I could take all the dumbbells I would need to to make up the PBs.

yawn.
Goodnight.

Split routine. Mrs Jim: do you or anyone on L&S split your routines especailly ubwo? I know I asked this last year but I am trying to figure out a logical split and don't remember the answer. tnx
Susan

Yep, I split my routines as follows:

#1 - chest/triceps
#2 - Legs (quads/hams and a little bit of calf work)
#3 - Back/Biceps
#4 - Shoulders/Abs/Calves

I always work in some supersets each day as well. They rock!!!

BTW this is also the same split routine that Pam Brown uses (laid out in the Energy article).

I agree with you on the Week 4 thing. After I saw my week 4 pix on the first Challenge and compared them to my baseline photos, I was this close to being discouraged and just saying "screw it, I'm not doing this anymore..." Instead, what I did was get out my little journal book and write down the GOOD things I was feeling - how much stronger I felt...how vital and healthy...how my clothes were fitting better...and then I re-read the book to see what I was doing wrong. Most of the things I needed to correct had to do with eating (for some reason, I thought that 'low-fat granola' was on the carb list!!!) and cardio (I had been doing cardio for 40 minutes rather than the 20 MAS). Once I made those corrections I REALLY started seeing changes!

Probably just a coincidence that I happen to be in W4 (or not) but this has been a tough week. Posted this at L&S too and now I know I'm not alone. No energy this week - my monthly visitor is here and I suspected it might have to do with that - and the green stuff at the back of my inflamed throat! I think I have what my daughter was sick with last week.

Horrible workout this morning. Couldn't complete the end of any of my routines. The energy just wasn't there! This is my first monthly visit since I started and after the feedback I received I think I will have to anticipate this for next month too.

Oh well, as long as I know that this will pass. Next week is bound to be different!

MrsJim, I know that your probably not supposed to change the routine in the 1st challenge - but your routine doesn't seem so long. I really find that UBWO takes some time. Would be nice to do just 2 body parts at a time!

Have a great day everyone! (someone might as well)

Hi all!

Well, my LBWO changed today and I became acquainted with the Smith machine for squats -- awesome! That was seven hours ago and I'm still wobbly!

After last week (W4) I was just about ready to try something else, too. My workouts weren't happening like I hoped, I couldn't see much difference in how I looked, and I was so tired I could hardly keep my eyes open.

But I re-read the promises I made myself from Bill's Mind Bootcamp and decided to tough it out one more week. I knew my workout routines would change this week and decided if I didn't feel any better, I'd join the other 90% of folks who don't finish...again.

I'm glad I stuck it out. This week has been 180 degrees different! I readjusted my food portions (I'd been eating chicken breasts that were huge and double helpings of grits) and refocused on making my workouts better. It's making a big difference.

I also think it took me the first four weeks for my body to adjust to being exercised, getting used to the exercises, the food -- everything. I posted and lurked, both here and at L&S and that support really helped me.

It will help you too. Hang in there!

Hugs!

Claire

Good for you! Yes, week four and five were HUGE challenges for me. Like MrsJim said, I had to look at my food, change my routine (every 4 weeks), really hit those 10s and do cardio the way it's supposed to be done. I think that working hard for 4 weeks with what you think is little results can be demotivating. I had to go through it again and again. But I know it works like Hussman says...changes are taking place even if you can't see them YET.

I went to a teacher supply store and got all kinds of little stickies for my workout/eating notebook. I bought these sheets of little smilie faces in six different colors so I use one for each meal each day. I do stars for my workout and smilie faces for my meals. My little notebook is awash in color (yeah!) :D I love to pull it out at night and put my little stickies in. :lol:

I did "The swimmer" for shoulders yesterday. It's an exericse on the powerblock swissball workout shoulder page. You lay over the ball face down with your pbs/dumbbells in your hand palms down and then you circle them back around your back palms facing up and then back again (just like swimming).....OUCH!!!!!
Do I feel it this morning!

hope everyone is doing well!!!!!!!!!!!
running off..............
susan

Thunderheart - actually my routine (4 way splits) takes about the same length of time (sometimes longer) than doing the old BFL way. Here's today for an example.

Shoulders/Abs/Calves

Supersets - Reverse DB Flyes/DB Lat Raises
15 reps each @7.5#; 12 reps@10#; 10 reps@12.5#; 8 reps @15#; 12 reps @12.5# with 30 seconds rest between supersets

Supersets - Seated DB overhead Press/Upright DB Rows
15 reps@12.5#; 12@15#; 10@17.5#; 8@20#; 12@17.5 Again, 30 seconds rest between sets...

Rotator Cuff - 2 sets of 20@5#

Straight-Leg Calf Press: 2 sets of 20 reps@200#, then 3 sets 15 reps@300# with a 30-second rest between sets

Rotary Calf Press: 1 set of 20@90#
Seated Calf Press: 1 set of 15@90#

Abs: 1 set of 30 reps each: Bicycle crunches/Ab ball crunches/oblique crunches/Swiss ball leg lifts

But again, I must stress - anyone who is doing their first challenge - stick to the routines in the book. Think of it as a 'learning curve' - you don't go to medical school until you go to 'regular' university first, right? Think of BFL as set forth in the book as 'high school' and the 12 weeks as your 'semesters'. After you have the hang of it, then you can either keep on with the program as laid out in the book, or go from there...learn more from others...and decide where you want to go with this. Check out Pam's pix from her first 3 challenges - all done by the book. Most people (I think) would be content to be where she was at the end of the 3rd challenge...others may want to see how much farther they can go with this bodybuilding thing...that's the way I feel now - and why I'm pushing myself so hard! (believe me, eating 2 chicken breasts and veggies at 7 am is not my idea of breakfast - but that's how it's done...)

something else to do with that ball! I'm also practicing the "tube" workout from ENERGY for my future travel experiences.

LBW was a success, I can barely walk.

I'm totally on track and posted a message over at L&S called "Taking the Long View." Also posted my menu for TJ.

Week ? of my interminable C1 (actually, wk 14 of 16) Day 3

Thanks for the feedback MrsJim. Your routine does look like it would take just as long - if not longer. Just out of curiosity - if someone did want to stay a certain way (like after PamB's 3rd challenge) - what would they do? Is there a maintenance routine or do you just stop adding weights?