General Diet Plans and Questions - Body for Life #45

Hi Everyone!!!

Continuing on from 44:

Waterbaby: so sorry to hear about your accident. I had one week a couple of weeks ago where I fell twice. I have no idea what that was about. In California homes the kitchens and bathrooms tend to be tiled and I forget that when they are wet, they are slippery. I fell twice on my wet tiled kitchen floor. I guess back east I had congoleum or something and you can walk on a wet kitchen floor then. Not on tile. I was really sore and had to baby my knees and ankles in workouts. BUT I didn't injure myself like you did!!! I know that I was sore and hadn't sprained or broken anything so I really feel for you! TAKE CARE OF YOURSELF!!!

Thunderheart: Good for you in crossing the abyss. I know that last night I was very tired after working on my paper all day and very hungry. I had forgotten my food and I just wanted a big slice of pizza as I passed the pizza place. I walked over to the other side of the street to get a salad with chicken strips. I guess I had crossed the abyss because I crossed the street!!! :lol:

Mel: I know how it is to have the schedule from ****. Right now I'm feeling so much pressure from school that even working out IN MY HOUSE seems like a big deal to try to schedule. I've only done home workouts this week and I like (need) the variety of home and gym. I feel like something is lacking. My food is good but I think I need to finish this paper so I can do a serious last six weeks of the current challenge.

MrsJim: I was thinking about your chicken and veggies for breakfast on your comp diet. Why is it this form of protein and carbs? Why aren't eggs okay for protein and oatmeal for carbs? I was just curious about this.

Anyway, I am off to school. I have to turn this paper in on the 29th and have NO time during the week (the week is eaten up with my other classes) so I have to work ALL weekend both weekends on it. I'm sooooooooooooooooooooo tired!!!

Eat clean,
Watch your form :strong:
and may the BFL force be with you!
:D
Susan

Hi all! I'm still here reading and getting inspiration from you. I'm not much of a poster I just like to lurk. I can't type very well and it shows.
I just finished week 4. So far so good. I feel great and I am down a size! I'm a little upset with my hubby though. I was looking at some pics of a very muscular woman and my dh walked by and was not pleased. He basically said he found it unattractive. This is really out of character for him but he told me he'd rather I not get "so beefed up." He usually is an "I love you no matter what you look like" type of guy. It upsets me cause I think it is awesome. I guess I shouldn't worry because I'm far from that type of body but it is the body type I'd like. Sorry for the ramble, it is just upsetting to me. Oh well I'll keep getting stronger and more fit and he will just have to learn to love it!
I hope everyone is having a great weekend!

Tam

Hi Tam,

Keep your attitude that he'll have to learn to love it!!!

Sometimes when we change (not just physically but emotionally and mentally and sometimes career wise) those closest to us are threatened even if they don't realize it. They think we'll get "better" and not want them around. Most of the time, like I said, they are not even aware that is the insecurity. So many people can undermine our progress with this "get back where you belong" attitude.

I'm sure that your DH is very loving and probably doesn't realize what he said is unsupportive.

Most of us will never, without a competition diet, get "beefed up" but to be lean and strong, well that is definitely do-able. Don't worry about his perceptions now. Just keep on doing what you're doing and come here for support!!! We're glad to have you join on in.

Susan

I guess I should have been a little more specific about asking for feedback. I noticed that no one has given me specific feedback about my 6 week results.

I started thinking that maybe they are just trying to be nice and not say anything negative to me. Honestly girls, if this does not seem like I am on track please let me know now so that I can make some changes for the next 6 weeks. I am following the program with eating and working out but perhaps I could start skipping my free day eating.

I have thick skin - I can take it!

Claire - if you're doing the program as written - trust me - DON'T CHANGE A THING. And I'm INCLUDING the free day here. The free day (esp in the first challenge or two) is (IMO) VITAL to your overall success...I know that if I decided to skip the free day I would have eaten 'unauthorized' during the week. Many times, I have been able to talk myself out of eating something 'bad' by telling myself 'in only a few more days...I can have it...it will still be there or I can buy some myself and REALLY enjoy it". In fact this very week I had to do that. Someone at work gave my boss a 1-pound box of See's Candies...and she opened it and put it on her desk. I swear I could smell it every time I came in - but I steeled my resolve and told myself...only a couple more days. And it worked!

As I've said before, I didn't even see visible results until Week 8. Keep on pushing - what you might want to do (if you haven't been doing this all along) is plan your meals for the next day the night before. You can print out the "nutrition-for-life" progress reports from the www.bodyforlife.com website and make copies. Planning is SUCH a key factor. Oh, BTW, I believe that Susanje didn't see visible results until week 11 - but I know she was feelin' great! And DO take those progress pix. Personally I think you are doing awesome - I just reviewed your post on the previous thread. Don't do what I did :( in the first challenge and decide that you need to do more cardio...most of the time the stumbling block is nutrition...and keep on posting here :)

Susanje - as far as my comp diet - Pam did give me a list to use when I want to substitute - but for the most part I like to stay with what her menus say. Most of the time when I do substitute it's switching veggies. For instance, I despise cauliflower so I subsitute a similar veggie for it (usually broccoli) when it shows up on the menu. A couple of times I've substituted tunafish for chicken breasts - I keep those tuna packets in my desk at work...Amazing how easy those are to eat - I just cut 'em open, add a little pickle relish and lemon juice for flavor and eat right out of the packet. Yeah, I know they're expensive but it beats getting my hands all smelly when draining a can (at least at work anyway).

Tam - y'know, I had that very same comment - not from hubby though - from one of his coworkers, who also works out. He said I might be getting too 'buff' and to watch it. I told him don't worry - I'm missing two things - testosterone and steroids. On top of it I do take birth control pills so I'm getting some estrogen there. Actually Jim is being VERY supportive and is always bragging on me to everyone at work! :cool: Now if I could get him on the program - not this week though - he's got that bug that's been going around - the bright side is that he is now eating BFL style - chicken breasts on the Foreman and Myoplex Lites go down easy for him (I added frozen blueberries, strawberries, some cinnamon and banana SF Pudding mix to a vanilla Myo Lite and he LOVED it).

Anyway - I'm gonna hit the gym now - talk to ya later!

I really do appreciate your comments. I need to tell you though that my name is not Claire. I've been wondering who she is in your responses - I think I'll go back and read some of them, now that I know they pertain to me. Don't worry, I know how it is when you get a name in your head. I've been calling my doctor's nurse the wrong name for 15 yrs! Good thing she's an easy goin kinda gal.

I'm so glad that you responded. I just finished reading a post on L&S for someone's W4 results - 15 lbs lost and 15 inches lost!!! Wow I'm happy for her - but it really made me start to think about my progress. I know that I had results like that when I started at 330lbs - maybe it gets slower as you get closer. Now I wish I hadn't taken 6week measurements - I should have just kept movin until the end - not that I'm gonna stop. This just gives me more determination.

I felt better knowing that Susanje did not see noticeable results until W11, and you until W8. That was another worry. One of my goals was to fit into a dress for Easter (W8) and I tried it on yesterday. I can do up the buttons but they are tight (it's a beautiful hand painted linen dress that my mother inlaw gave me and we are going to see her at Easter). I guess there is still hope.

I pretty much plan my meals in my head but I will take your advice and start putting them on paper. I hope I can look back at this post after the challenge and laugh about what I was worried about. I have to remind myself that one of my original goals was just to finish this challenge - that will be huge for me! I will NOT be in that 90% that quits! I guess I just started getting hung up on the measurements - there are certainly other ways to measure like:

I feel great! I'm starting to feel firm! My energy level is unrelenting! Life is good!

TH,

I'm sorry that I missed your post where you asked for feedback.

I didn't see very visible results but when I look at the pix now, I see that BFL gives you a different kind of results than you are used to on a "regular diet". Like Hussman says, BFL changes you ALL OVER. On other "diets" I could lose my gut and some of my hips by just reducing calories or carbs. Not so bfl. On BFL you are reducing fat and building muscle. As you build muscle, the fat burning becomes more efficient but it is not an overnight thing. The changes you are making are more than just surface changes. You probably don't notice areas of your body where lean muscle is being built and fat is being reduced (shoulders, ankles, back of your knees)...places that people don't typically measure and/or concern themselves with.

You are probably building muscle faster than you are reducing fat (fat is stubborn!!!). So for a time you will have extra muscle plus the fat. It begins to balance out. For some of us week 8 and for some of us week 11. You can't do this for 12 weeks and not see ANY difference and for some the truly amazing changes start to occur in C2 or C3. Everyone is different.

Just know that you are doing something very unusual for your body. You are really turning it into a fat burning machine that is healthy, well fed and in peak condition. Your body will thank you once it gets with the program. :lol: Hang in there.

I get really depressed sometimes with my lack of progress due to my sickness and listening to my gyn over the winter. I could be wearing a size 6 now if I had done a year worth of challenges. But I'm just getting back to where i was at the end of my C1 ALMOST a YEAR AGO. The reason I'm returning to it is because it WORKS and even though progress is slow, I know that is because it is REALLY WORKING from the inside out.

It's like when you work ABS and you know you're not going to see them while you have a layer of fat over them. But you still work them knowing someday they will pop out. This is the WHOLE THING about BFL. Have faith and one day your lean body will pop out after the fat leaves. The fat leaves when it knows you're not kidding. And it knows you're not kidding when you keep doing it.

Don't get upset over lack of changes at week 6. They're coming!!!
Hang in there!!!!!!!!

Susan

Like I said, I really do appreciate the words from you experienced gals and I trust them! Wow you have definitely been through the test of time - I really admire your perseverance.

When you mentioned "behind the knees" I had to go and run and look because that spot has always bugged me. It stayed there even after I lost a bunch of weight this past year. Guess what Susan! I was soooo pleased. The bulge that used to stick out at the side by the crease of my knee is almost completely gone! Thanks so much for reminding me of that. That is cause to celebrate - I'll be wearing shorts this summer! I just think that it is so cool that there are women on this site who know the trouble spots of the big ladies and where the fat accumulates!

You ladies are the best! I am really pumped now!

PS: Susan I have been meaning to say this. I've read your struggles with your gyn problems. Have you read any of the books by Christiane Northrup (I think that is her name)? I watched a show on PBS that she did. She made alot of sense about women's health issues. She was just recently on Oprah talking about peri-menopausal women. Just a thought - you might want to try reading her stuff.

Hello all...

I'm not on the BFL program.. YET.. but I had a question I thought one or some of you might be able to answer.

My husband and I are planning to try the program and because of his time constraints and my lack of a driver's license, we'd like to do the workouts at home. I was wondering if anyone had an suggestions on what type of equiptment to purchase?

Also, the myoplex is a little expensive for our budget, so I was wondering if there are any comparable shakes out there that are a little more affordable?

Thank you all ...

Christine

Christine - welcome to our board! :D

First off - I know Susanje will have some comments about workout equipment for home use since she's lucky enough to have the room to do so (wish I did). However, if I could have a home setup, I would definintely get Power Blocks (www.powerblock.com) rather than dumbbells. They are so nifty and take up so little room!

Where have you checked Myoplex prices? If you went to the EAS site or GNC - they sell it at full retail. The two best places I've found for Myoplex are the Netrition link through www.leanandstrong.com/ls or www.vitaglo.com. If you buy the 42-serving package of Myoplex Lite, the cost per serving comes to somewhere in the neighborhood of $1.16 - 1.30. That's a pretty cheap meal IMO. But there are some other alternatives for Myoplex or Myo Lite (the Lite is what I recommend if you are trying to lose bodyfat - plus it's the least expensive version AND it tastes great!). Labrada makes one called Lean Body and Lean Body for Her...but I don't know how it stacks up cost-wise against Myoplex...Or you could buy a high quality protein powder (I recommend MetRx Protein Plus - you should probably only use 1/2 the recommended amount per serving as each serving has 50g of protein in it!) and have it with a carb (try mixing some frozen berries in the protein shake).

Of course, you could easily do BFL with 100% real food. Check out the Cooking Library at L&S - they have some great recipes there. One I want to try one of these days is the one for Steve's Yummy Pancakes which are supposed to be so yummy...the shakes are a convenience though...plus it's really nice to have that last meal be a Myoplex Lite or a Myoplex Power Pudding!

Thunderheart - sorry I got the names wrong!!!! I think I'm confusing you with waterbaby!!!! :?:

I have to go take care of my poor sick hubby now...gave him some Theraflu and am making him eat the same breakfast I had (oatmeal with blueberries, cinnamon and Splenda, plus some scrambled egg whites). He is starting to get better but really needs to rest and get in some quality nutrition!

Thunderheart: Glad you can see those weird areas of progress!!!

I will check out Dr. Northrup. My gyn gave me the menopause diet which suggested not eating carbs with other foods. It reminded me of somersizing but I'm too damn busy to figure it all out. I was concerned about the lack of carbs while weight training (Most of those books do not take weighttraining into account) and I was led to the Cyclical Keto Diet recommended by Dave Draper and it is a wonderful cycle on/cycle off food plan and the book cost $40.00 but again it's so complicated to try to figure out. I need the PeriMenopausal Women Going to Law School Diet
:lol:
BUT I WILL CHECK OUT DR NORTHRUP

Christine: WELCOME !!! :wave:

I have Powerblocks as MrsJim said and they are WONDERFUl. GEt the kind you can add onto. I think that someone, especially a man, would grow out of the lower end blocks.

I use them with a Swissball but I'd like to get a bench. I'd also like to add some barbells.

I just added rubber extension bands which are great. I bought 3 different tensions lite, medium and heavy.

I have an elliptical trainer but have actually heard great things about the Tony Little Gazelle which is less expensive than my Nordic Trak Elliptical.

In a perfect world I would have a leg press at home. I'm still looking for a used Universal model (older one) with a weight stack but haven't found it yet. I'd also like a leg curl/leg extension station but then I'd like a lot of things! Maybe when I'm a lawyer! :lol:

I also will be adding a chin up bar. I also have a variety of cardio tapes when I'm tired of the elliptical. I use Tae Bo a lot. I love that. Cardio is my nemesis so I try to keep it varied.

Again, welcome! Ask anything you'd like!
Susan

Inexpensive Mylo and other MRPS:

I am a big MetRx fan. I like their Classic Vanilla and their Berry Blast. I also like their containers of Protein Plus and then I add fresh or frozen fruit to balance. You can use any good protein powder and do this. Shop around. I find Designer Protein on sale on the net and in health food stores. I also like their Smoothie (Abs Berry Sundae...yum!!)

Go to netrition.com and vitaglo.com for some good deals.

I rarely use Myloplex but I do like the Orange Jubilee. It's 42 grams of protein per packet so I cut it in half and add an orange or strawberries or pineapple. Yummy. So for Orange Jubilee I usually cut the price in half.

Susan

Thanks for the info!

I checked out those websites and the Myoplex was about 1/2 the cost it was on the EAS site.. wow! I think I may order the 42 variety pack of the Lite. One question, is the lite fine for men as well? My husband isn't overly tall and he's also trying to lose bodyfat.

As far as cardio goes, I already have a treadmill but its SO boring. I have been eyeballing the Gazelle myself, as its only $120 at Dick's Sporting Goods store but, I am more worried about getting me some strength training equiptment first. Those powerblocks looked very tempting but I don't know if I'm ready to invest that kind of money yet. I want to make sure I'm going to stick with this first! I think I'll just buy a simple bench and set of weights for now and upgrade later if I convince myself I'll use em ;-) I already own some resistance bands but I really prefer working with weights myself.

Those recipes at L&S look SO good. It is my intention to try to start the challenge on April 1st, so I think I'll spend the next 2 weeks preparing.. trying out some recipes.. getting myself organized. Any other tips would be greatly appreciated!!

Oh, is that Myoplex pudding a recipe or something they sell?

And, one more thing.. are body fat scales anywhere near accurate or would one be better off investing in some high-quality calipers?

Thanks again!

Christine

If your hubby is looking to lose bodyfat, why not try the Myo Lite for the first week...if he feels like he's getting too hungry, get some of that MetRx Protein Plus or similar and add a scoop of it to his Myo Lite - that'll bring the protein up a bit.

As far as the Gazelle as a cardio choice - from what I've read on L&S from people who have tried it and bought it - it is VERY difficult to hit your 10's on this device. Apparently it's the lack of any real resistance...I dunno...I would definitely try it before you buy it. (and try NOT to get that so-called "$14.95 30-day trial" - because if you decide you don't want it, it'll cost you a fortune in shipping to send it back!)

I'd get the powerblocks first - and a good jump rope :) or some really good running shoes. The thing about powerblocks vs. dumbbells, is that sure on the surface the powerblocks look more expensive...but (take it from me) when you start working out with weights regularly, you will very quickly build strength and have to buy heavier and heavier weights - especially with hubby training with you. Most of the time when you buy weights, they charge you by the pound and that can get very pricey, not to mention take up a heck of a lot of room! And if you decide you aren't going to use the powerblocks, they would be VERY easy to resell...they are a very popular item!

Oh another good 'economical' cardio option for at-home workouts is a WIND TRAINER. If you have a halfway decent bike, you can attach it to a wind trainer and get an AWESOME workout! Just be warned that the less expensive they are the NOISIER they can be...the pricier ones are pretty quiet - but all will give you a good workout!

As far as bodyfat scales - don't waste your money...the numbers are usually way off - you can't even use it as a guideline to tell how much fat you're losing. Netrition has the accu-measure calipers for $12 or will throw 'em in your order for free if you buy more than $75 worth of products...personally, I just rely on photos, clothes fit, tape measurements and positive comments from hubby/fellow gym goers/co-workers!

PS - oops - almost forgot about the Myo Power Pudding. It's actually a recipe. In *Some* boxes of Myoplex/Myo Lite, you get a little recipe pamphlet with ways of jazzing the shakes up a bit (although they're good on their own). If you don't get the pamphlet in your box, don't fret - you can find 'em here http://www.eas.com/products/recipes/shake.asp although I must warn you that not all of them are necessarily okay for BFL. Here are some of the recipes that are okay: Power Pudding
Mix one serving of vanilla Myoplex with approximately two ounces less liquid than directions call for. Then, add three tablespoons of your favorite sugar-free, fat-free instant pudding and five ice cubes. Blend at high speed for 45 seconds and serve.

Cinnamon Roll Supreme
Mix one serving of vanilla Myoplex according to directions. Then, add 1/2 teaspoon ground cinnamon, 1 teaspoon fat-free Butter Buds and 3 ice cubes. Blend at high speed for 45 seconds and serve. (this one is REALLY good too!)

Key Lime Pie
Mix one serving of vanilla Myoplex according to directions. Then, add 2 tablespoons frozen lime juice, one graham cracker (four small squares) and 3 ice cubes. Blend at high speed for 45 seconds and serve. (I usually make this one without the graham cracker - the lime flavor is still refreshing!)

Myoplex Egg Nog
Mix one serving of vanilla Myoplex according to directions. Then, add 1/2 teaspoon ground allspice, 1 graham cracker (4 small squares) and 3 ice cubes. Blend at high speed for 45 seconds and serve. (I don't use the graham cracker - and I use nutmet instead of allspice)

Welcome Christine - you are sooo lucky to have your husband do this with you. Still workin on mine.

I agree with MrsJim about the powerblocks. I know that they are really pricey but they are worth it in the long run. You can get by with just a bench (or swissball) and a dumbbell set. That is all I have been using so far. The problem is I am outgrowing the weights for my legs already so I have to go and buy more (and I am starting my 7th week). I'm sure your hubby will quickly outgrown them as well.

I would try your treadmill for the 20MAS. I have a treadmill as well and was getting bored with it before I started BFL. It is only for 20minutes and you will be busy changing speed every minute so you won't get bored.

Just my 2cents - good luck!

what a cool thread today - lots going on.

well, first of all my six week progress results - I have now lost a grand total of 14 pounds!!!! yay! man its such a relief to know that I must be doing it right. (I probably need to put in here that I am VERY overweight - so it comes off quite fast) I couldn't say how many inches all over but my hips are down 2&3/4 inches, my waist is down 1 inch (my stubborn area) and my thighs are down 1 inch each also. I am loving this thing!:love:

I know this is going to make me sound like a dummie but could someone please give me the brief rundown on glutamine.

We are not using any supplements (apart from protein shakes) at the moment, and I don't feel like I am progressing with my weights as much as I'd like - would glutamine help?

If I had a choice (and the money) I would definately buy Powerblocks, a bench, and a precor elliptical trainer. I would love to be able to do my cardio at home rather than going to the gym for 20 minutes.

well ER has just come on - so must go! at least its a healthy addiction right? :rolleyes:

see ya - keep going girls
Carly

Congratulations! I am so happy for you. You sound really pumped about it. Those are big changes happening to your body - be proud of your work.

As for glutamine - I don't know all the chemistry stuff with it. There is a link at L&S that explains it but everytime I try it says page cannot be displayed. From what I can gather your muscles flush out enzymes? or acids? - I think when you train them hard with weight lifting. Glutamine helps to replenish these and speeds up and helps with muscle recovery. How'd I do Susanje and MrsJim? They can probably explain it better. I do know that it helps a great deal with soreness although it doesn't completely go away. There is still a dull ache there. From what I gather it is a natural supplement. You mix it with water and it is tasteless.
I love it for LBWO days - those squats kill me every time!

Hi everyone,

I have a couple questions about BFL, I follow weight watchers plan loosely but I take one day a week off and eat what I want like on this program. I been doing this for 8 years and have been successful with keeping at goal wt. The problem is I need to tone up my triceps and lower abs. Would it be possible for me to follow this exercise plan and get good results eating the way I do, or would I have to follow the BFL plan to get good results? I have tried free wts but I only got up to 5 pound wts to work my arms, after 5 months I still saw no results so I gave up. Do you think my weights weren't heavy enough? Also after your free day, do you feel yucky and bloated? I go over board on the sugar, another thing I need to get under control LOL. I would greatly appreciate and info you all may have. Thanks!

Daytona

I'm back yet again, with more questions :)

Susan, which set of powerblocks do you have? I looked at their website and I'm guessing the cheapest set won't be enough, and I'd want to at least get the 2nd set (5-45 lbs). Other than ease of changing weights, why is this any better than buying a dumbbell set with changeable plates? I have seen a 150 lb beginner weight set for $99 at the local sporting goods store. $99 sounds a lot more tempting than $219 at the moment, especially since I'd like to buy a bench too and we're real tight on money atm :(

Thunderheart, how much weight is in your dumbbell set?

I definitely plan to try using the shakes, because I cannot imagine getting enough protein in my diet any other way. I'm thinking I probably don't need any other supplements to begin with. I'm confident I can see some good results without them. What are all your takes on this topic?

Thank you all again!!

Christine

Hey Everyone!

I too have just begun BFL program...I am almost done with week2 of C1. I already feel a lot better physically and I'm also starting to feel toner.

A little about my weightloss/fitness journey. I started WW 2/2000 to lose weight..I really needed to lose 50-60 pounds. Two years later, I'm down 45 pounds but my weight has not budged for 6 months. Also, I still feel "Blaugh!" I've lost a lot of weight, but I didn't build any muscle. To keep the weight off , and hopefully lose a little more, I need to build muscle. Also, I just look flabby.

Two co-workers have been doing BFL and I saw their before and after pictures. Wow! I'm a believer now! Hopefully I can see the same results within a few challenges. I'm trying to convince DH to join me...he's coming around. I also refuse to cook 2 different meals for dinner, so he may have no choice! :lol:

I've been lurking here for the past 2 weeks and I decided to join and start posting. I have similar questions as the other newbies. I'll post them as they come!:)

Looking forward to posting with all of you! You seem like a great bunch...hope there's room for one more!

Catgirl

Welcome Catgirl!!! :wave:

We're not only a nice group, we are also cat people! :)

Christine: I have the lowest higher end one (the lowest one you can continue to add to). I think they were $329.00. But for me, I keep them in one corner (stacked on each other) and the lack of space they take up is worth it alone. But the design of them really helps my wrists (I have carpal tunnel) and I like that a lot. I can really isolate my wrists OUT of the exercise which is nice. One thing I do like about working out in my bedroom is that if I go up in weights too fast, I can drop on the bed. I know that sounds kinda silly but I've gotten hurt in the gym before and I know that if I take it up too much, sometime lowering the weight too fast can cause injury when the weight is too heavy. I will just drop on the bed and release them (my cats think I'm insane but that's okay). The other thing I like is that I tend to do UBWO in just my bra so I can really see the muscles working in the mirror. Can't do that at the gym :lol: plus when I see the fat jiggling, it is incentive to KEEP GOING AND HIT THOSE TENS. I really like doing LBWO at the gym and UBWO at home. Go figure.

Daytona: WELCOME! :wave: I've done WW and found that it is very carb-centric. To build muscle, you need more protein than WW really allows. You might want to try the six small frequent meals with palm sized protein and fist sized carbs to see how it compares. I think the two plans are very different. When you use your points on WW, you are done for the day. On BFL you have to eat every 2-3 hours and get your six meals in. When I was on WW, I went for the small points and ate a lot of 1 point foods which were mostly carb based because protein tends to be higher in points. On BFL, the balance and the protein is very important. I do think that if you were working out with just 5 lb weights, you probably weren't taxing your muscles enough.

Carly: CONGRATS on your progress!!! WOO HOO!!!

Thunderheart: Good explanation of Glutamine. I can't believe how sore I am when I forget to take it or lower the dose. For me, it is the only supplement that is a MUST HAVE. I suppose it does contribute to muscle growth since you are not going to work as hard if you're exceptionally sore and glutamine keeps the soreness at bay.

MrsJim: I haven't tried the Gazelle myself but my friends rave about it and one has had very definite progress so I was going by hearsay (not admissible in a court of law with certain exceptions! can you tell I'm taking Evidence this semester? :lol: )
I don't know about 10s though. The woman I am subletting from this summer has one in her apt and is leaving it so I will find out. With my allergies some days walking across the street is a ten! Cardio continues to plague me. :dizzy:

I do second the suggestion to try anything before buying it because your mileage (what is a 10 for you) may vary.

Susan

Well, free day turned into free weekend and I'm so annoyed and depressed....everytime I see some success, I seem to sabotage myself. I really wanted to blast thru this last week, but I didn't start it real well. At the beginning of c1 I seemed to have a lot more control than I do now at the end. What's with this? I'll have to go re'adjust my attitude this afternoon at the gym. Luckily it LBWO which I love and can realaly feel like I accomplished something.

Hello Daytona, Catwoman, and Silence- welcome aboard! This is a great place, and between us all, we generally can find answers or at least opinions.

Catwoman- You definitly don't have to cook differenct dinners. My husband and 11 year old eat the same dinners I do, just not the same portions or proportions, and they have salad dressings and sauces which I avoid. But the basic food is the same.

Daytona- The 5 pound weights probably weren't enough to do much (sorry). I lifted those 5-12 pounds for years on end and never saw real results til I switched to the BFL way of lifting to failure with heavier weights, and changed my eating. I've tried the lifting without the eating method, and the eating method without the lifting method, and doing both seems to be the only way to get peak results.

As for glutamine- I don't remember who asked the initial question about supplements, but I think it really depends on your body. I lift heavy according to the trainer I occaisionally use, and always to failure, but have rarely been more than slightly sore and never need glutamine. I know I have seen plenty of posts, tho, about people being barely able to walk after LBWO day. I think it depends on your muscles, how much you have worked out in the past, etc. I'd see if you need it before you start taking it. If you can't complete the next workout because you are too sore from the last one, you should try it.

On the powerblock issue- boy I wish I'd bought them to start with! We now have 2 bars, a bench, a ton of plates, and dumbells from 5-25 pounds, and it's not enough, so I joined a gym anyway. Working out at home usually results in lots of bruises from tripping over all this stuff all over the floor! Hopefully, that will be my Mother's Day gift since hubby and I would both use them.

OK- time to go do an attitude adjustment at the gym!

mel

I'm SUPERBUSY this morning getting ready for next week's meeting in Miami...so going to try to make this quick...

Mel - I think the frustration and lack of control you're feeling is exactly the reason why this is a 12 week program and a 'week off' is recommended...Here's what Pam says about that subject - I've posted this before but it bears repeating (entire document is available in the L&S Training Library): IN BETWEEN CHALLENGES
I believe that you need a break every 12 weeks. Not only do your muscles need a break, but you need a mental break from all of the structured eating and planning. I would recommend that you eat everything you are craving, but try not to eat large quantities of it. It can really make you sick. You can set aside one “binge day” if you want, but you don’t wan t your week off to be a “binge week” as it can wreak havoc on your system. I am cautioning from experience here. [blushing]

Daytona - I emphatically agree that you can grow out of 5 pound weights pretty quickly on BFL. If you're not taxing your muscles, you can't expect them to grow. And if you're doing BFL by the book, you will find that the combo of the nutrition and training will cause your strength to build very rapidly indeed! I haven't been on WW for years - last time I was on it I think they were still doing Fat and Fiber Plan - but each time I was on WW (since I was 11 years old I've been on it a number of times) I remember being sooo hungry...I think Susan hit it right on the head with the carb-centric thing about WW, and I believe in retrospect that was the reason for my constant hunger. The issue with WW is that they advertise their program to be 'eat whatever you want and still lose weight'. Judging from my free days, and reading posts at L&S and other places, if most folks ate what they wanted it would be mostly carbs. The neat thing about BFL eating is the balance - a 40/40 balance of protein and carbs, with a bit of healthy fats mixed in. That's my take on it anyway!

Whew! Back to work - later all!
;)

thank you all for your comments on glutamine - I'm not sure if it is what I need. The reason I asked is that I am NOT sore after a workout (maybe mild soreness if I lift something the next day) so I thought I maybe wasn't working hard enough, although I do lift to failure and lift the heaviest weights I can. I have not been able to increase the weights very much (except tric & Bis) and my shoulders are just truly pathetic - I can hardly lift anything there!

I thought glutamine might help me lift more weight - but it sounds like its mostly for soreness.

Welcome to all the newbies - I hope you all do really well.

Baby crying - got to go.
Carly

Carly - don't worry - you will get there.

Last year my triceps especially were VERY weak - I could barely do extensions with 7.5 pound dumbbells. Now I'm doing 8 reps of skullcrushers with 50# barbells!

Just concentrate on FORM and INTENSITY in your workouts - and don't compete with others in the gym (you know what I mean - seeing what other gals are lifting and trying to do the same weight). Focus on what YOU are feeling in your muscles and use STRICT form. If you do watch the other people in your gym, instead of looking at the # of pounds they are lifting, check their form...you can learn a lot about what NOT to do by seeing what others are doing around you usually. I see it all the time!

I readjusted my knee instead of my attitude. In my second set of squats, nowhere near my max weight, my right knee just collapsed painfully. Then when I stopped squating, it felt fine. So I tried it again, and my knee collapsed again. I abondonned the squats and tried to do the rest of my workout, but couldn't get the weights up to where they have been on any quad exercises, and was afraid to try lunges. So here I am, with an ice bag on my knee, popping ibuprophen, sure hoping I can finish week 12. *&^$#%!!!!! I was just starting to see definition of the different parts of my quads, too!

mel

Hi everyone,

I just want to say thanks for all the input on my weights and eating. I am going to pick up a copy of BFL and read it then decide if I want to change over from w/w. I agree that ww is just so much more carbs and I think I need more protein and if I am going to get results with the weights I may as well eat so I can get the maximum benifits! Thanks again,

Daytona

Another question here. Hope I'm not bugging you yet!

I don't remember where I read this, in the book, on a website, or what, but I remember reading that one should have about 20 grams of protein and 20-25 grams of carbs per meal. Now, I cannot imagine this is a number that everyone could use, as one would have to eat more or less dependant on their body size and sex, no? Is there somewhere I can find a better indicator of the protein and carbs I should be eating as well as my husband? I know its said that its easier to just eat based on size of servings but I'm a numbers person and I'd like to KNOW I'm eating properly by the numbers. Can anyone help?

Christine

Hi Silence,

I know you've heard it before but the Fist Size thing really works! and it is HEAPS easier than counting. I know how hard it is to let go of numbers when we've been so used to counting them - but its definately worth a try.

My husband and I are both of the programme, and He just eats slightly bigger portions than me. I have occasionally checked the numbers and mine come out to be protein 20gms & carbs 20gms (approx) per meal. So my husbands would be a little more.

We are both very overweight - and so far the programme is working VERY well for us. The simplicity makes is really manageable and even my (can't cook, won't cook) husband knows how to feed himself properly now - by looking at the size of his fist.

I know its hard but IMHO I would try to forget the numbers and give Portion size a go! :)

Hello everyone!

I've been using the fist/palm measurement and it seems to be working pretty well so far. I've measured and weighed some times too just to double check and it has come out pretty close for me.

Today was my cardio day....I hit my 10 a little too quickly at about 17 minutes...need to keep working on that. I'm going to have to miss a workout once this week, so I'm thinking of maybe doubling up one day on arms and legs. Has anyone else done this before?

Mel~sorry to hear about your knee. Hopefully it will start to feel better so you can finish the challenge.

I hope everyone else had a good day. Catch you later.

Amy

Re: 20/20. I know it shouldn't be the same for everyone and I'm sure that for guys its more but I'm about 20/20. If you take either your body weight or your lean body weight and divide by six that is your protein/carb at each meal. I use lean body weight and it's like 20/20. And once I measured fist/palm and it came out to just about 20/20. I have no idea why/how that works, but it does!!!!!

Hi Everyone! I didn't take Free Day on Sunday (because I was in the computer lab at school all day so I just packed all my food) and I forgot my food today so I had an inadvertent Free Day. Breakfast was cornflakes and banana with skim milk, lunch was tuna (w/mayo-yucch) on salad and dinner was some Chinese potstickers and rice. All and all not terribly "free" but I'm going to have some GS cookies and milk before I go to bed.

I HATE not having MY food. :mad:

I was so discombobulated, I lost my keys!!!! They let me go home early and then I lost my keys!!! My gym pass is on there and I'm bumming............I wonder how much they charge for a new one.
:(

The security guys at the courthouse xrayed my backpack, my coat etc looking for the keys...no keys but I got to play with the xray machines. That was kinda cool. :cool: BUT it wasn't cool when there were no keys. dang.

See........when I'm not balanced my brain leaks out! :lol:

Hi - I have not posted in a long time - been really busy, hardly get time to read anymore. Good news is I am still doing BFL! I struggle at times with the nutrition, but I am using this first challenge mostly to change my habits and it is working.

I measured 2 weeks ago - not BF%, but tape measured specific sites, and I have lost 8.5 " . I am happy with that, I wish it were more, but I can feel the difference as well in firmness, and strength. I am focusing on these as measures instead of how I look right now. I know I will get discouraged if I focu only on the external.

I decided the other day that I am not even going to get on the scale at the end of this challenge! I am in C1W11D4, and proud of the progress I have made internally. I am no longer going to be obsessed with what I weigh. I know if I continue challenge after challenge, it will eventually come off. Mrs.Jim is proof of that here. Thank you for the inspiration!

I have made great gains in strength during this time. I have over the last week or so struggled with the nutrition ( not eating enough and not enough vegs) and so I have come back to hold myself more accountable for the last stretch of the program.

Even though I have lost a bit of motivation to be structured I have made progress. I make better choices when I do slip, and my slips are few and far between. When I slip, I get right back on and don't dwell on my mistake. And I haven't quit!! That is the widest part of the abyss in my case. I have never stuck with anything as consistently as I have this time, and that is progress.

I am actually excited about beginning C2! Last time I tried bfl, I couldn't imagine finishing the first, much less doing a second !!

I so enjoy reading the posts here. The dedication you all have is inspiring - Thanks!

B

I have been such a busy bee at work...my apologies for not posting as much as usual - I have been reading though (both here and at L&S).

My workouts and eating are going great. I haven't been 100% perfect in my eating - but I've 'failed fast' and moved on. I just switched out my workouts - Pam gave me some great advice on that. Did I mention I am squatting 160 pounds including the bar? That is more than I weigh! I actually was doing squats today and got a couple of positive comments from a couple of the muscle guys there...made me feel really good!

Biv - good going - took me a long time to get over that scale obssession too. There was a heated debate on L&S about the value of scale weight. My feeling is that it can be a useful tool - if the numbers can be taken objectively. Unfortunately for so many of us, who have been yo-yo dieting for most of our lives and focused on that scale number, it's almost impossible to be objective about that number. Kind of like an alcoholic - many people can have a drink or two and be just fine - but alcoholics CAN'T drink without going over the edge. Until I can be truly objective about the scale number, I feel I'm better off not getting on the scale. And ya know what? That number doesn't mean diddly squat anyway! :lol:

Catwoman - you've gotten some excellent advice. Basically keep it simple - palm/fist is the way to go. It helps to do a water displacement test for your fist (I've posted how to do that in the past) so you can acertain how much your 'fist sized' carb portion is. The only places where palm doesn't work well for proteins is in stuff like cottage cheese and eggwhites. That's when grams come in handy.

Susan - I HATE it when I can't get my favorite Free Day food too!

Sounds like everyone's doing well. I'll try to write more later!