Weight and Resistance Training - BFL Meals week 9!

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03-23-2009, 12:27 PM
Yippee! The travelers are back (except Genesis...are you still on the road?)

2 pancakes, eggs with veggies
turkey sandwich with avocado, fruit
protein shake, fruit
dinner: protein and veggies

1 hr weights
protein shake

My goal is to string together 3 POP days this week. Look out!!!

03-23-2009, 04:25 PM
Yep, right back at it!!

oatmeal and eggwhites
yogurt, pp, bran buds
brown rice, chicken, left over stir fry
2 bananas (1.5 too many, but better than the other choices I could've made) P powder
chicken, wild rice, veggies

03-23-2009, 04:46 PM
I fly home late tomorrow night so I only have today and tomorrow to struggle with meals. I am so looking forward to having my kitchen back! 10 days on the road is difficult for the BFL lifestyle.

Yesterday - Free Day
Exercise: 4 mile run & 2 mile walk
1 - greek yogurt & 1/2 of a whole grain roll with 1/2 oz cheese
2 - crumpet topped with ricotta cheese and strawberry preserves
3 - croissant and a latte
4 - THAI FEAST!!! 'nuff said.

Exercise: upper body weights
1 - latte & 1/2 of a bran muffin (a *real* bran muffin, not a fatty muffin with a teaspoon of bran in it)
2 - 2/3 of a protein bar
3 - HUGE green salad topped with scoop of cottage cheese & 1 hardboiled egg
4 - ??
5 - ??
6 - ??

03-24-2009, 09:44 AM
Tuesday (already?)

Yesterday was POP. My goal is to string 3 POP days together. Remembering this goal actually kept me out of junk yesterday. :carrot:

3 mile run (done!)
scrambled eggs with red bell peppers, toast
protein shake, fruit
tuna salad sandwich, fruit
red bell pepper strips, turkey
dinner? will be out with visiting family. I need to see what the plan is. I'll eat before I go if I need to.
protein shake before bed

weight: 155

03-24-2009, 02:56 PM
hi, I'm back and almost on plan...

yesterday: food was a disaster and I', not going to list it.
exercise: 1 hr powerclass

yoghurt etc
pasta with sauce

exercise: 23 min treadmill

too much birthday cake today!

03-24-2009, 06:37 PM
Let's hang in there rabbit, we can do this :yes:

oatmeal eggwhites
yogurt bran buds pp
run intervals 45 mins
hand full of peanuts
chicken, baked beans, salad

03-24-2009, 11:05 PM
POP by the skin of my teeth. I even picked up and smelled the garlic bread. Put it down. Cleaned the kitchen. Packed up the garlic bread. Had some cottage cheese and berries in lieu of the late evening protein shake. I'm going to bed before my inner two year old possesses me.

03-25-2009, 10:36 AM

Slept in til 7 am! Woohoo!

scrambled eggs (2 whole eggs + 2 whites), toast
leftover grilled chicken, broccoli, either beans or a tortilla
boiled egg whites, laughing cow, fruit
grilled pork chop, broccoli
1 hr weights
protein shake

will try to squeeze in some sprint intervals at lunch

03-25-2009, 03:48 PM

here 's my score for today:
cheese sandwich & soup
2 ryvita's with toppings
rice wt beef & peas
cc+ cherries

and i did UBWO this morning.

I still have not lost an ounce in this challenge, I guess because I still eat too much. It is less than it was, I am more aware of my food choices, but it is still too much. On the up side: I have the impression i have much firmer muscles below the fat layer, and I feel muscles more often. I celebrated my 50th birthday yesterday, and some of my male colleagues were amazed that I was 50. Also, this might be a lame excuse, but I think your metabolism slows down around this age so that might also account for the problems loosing weight. I am up now again, since my trip, but I hope to loosse it again. Anyway, I think I'll be doing more BFL after this and I hope there are more people who would want to do this.

Ilene, I'm still hanging in here!

have a great day all,

03-26-2009, 10:00 AM
Happy Belated Birthday, Rabbit! Is the cake gone yet?

I ran my 3 miles of sprint intervals at lunch and lifted for legs and shoulders (with some abs thrown in) last night. Had a small binge after work. Alas.

3 miles done!
kashi with skim, strawberries, protein shake
pork chop, beans, broccoli
hardboiled egg whites, plum
dinner will be out to eat. Will plan to make good choices.

03-26-2009, 10:50 AM
I was HUN-GRY yesterday. I ate on-plan except for a few sweet potato chips I munched on in the afternoon. And since I counted my "snack" of nuts and sweet potato chips as a meal, I ate SEVEN meals yesterday! I ususally struggle to eat six, but my stomach was growling all day so I tried to be an intuitive eater and eat when my body said to.

Exercise: Lower body & I tried a new ab routine
1 - Protein, fruit & flax shake
2 - latte and a 1/2 of a luna bar
3 - small sweet potato topped with cottage cheese
4 - nuts and sweet potato chips
5 - small container of greek yogurt
6 - soy chili & rice
7 - 1/2 of a protein shake

I know it's recommended you plan your food in advance, but I prefer to eat whatever sounds good at the time. When I'm not traveling, it's relatively easy for me to stay within the BFL guidelines because I enjoy the meals & rarely eat out. I don't know about you, but I've come to the realization that the food I make at home tastes better and is sooo much better for me than restaurant meals. Why would I eat out when I can make a more delicious meal at home for less $$ with a MUCH stronger nutritional profile? And I love trying to incorporate as many super foods as I can in my diet. Anyway, my point is that I am really starting to embrace these 6 meals as 6 opportunities throughout the day to eat something delicious and not as a chore.

Exercise - Cardio (run)
1 - protein pancakes
2 - ?
3 - ?
4 - ?
5 - ?
6 - ?

03-26-2009, 03:48 PM
I think your metabolism slows down around this age so that might also account for the problems loosing weight.

Well, it does slow down, which means it takes more effort to lose weight, and the loss is slower, but I manage to lose 65+ lbs (about 30Kg) at age 54/55. (Of course, I also managed to gain too much of it back, and am working on the loss part again. :lol: )

I've come to the realization that the food I make at home tastes better and is sooo much better for me than restaurant meals.

This is my DH's perspective too, Genesis. I do prefer my cooking/foods at home to many restaurant choices, and when I do out, I try to have things I won't/can't make a home - like sushi.

03-26-2009, 04:35 PM
score of today:
no exercise. I was dreading a stressfull interview at work, it was as stressfull as I thought and I did not feel like exercise afterwards.

m1: forgot breakfast due to work stress
m2: 1/2 sandwich
m3: 1/2 sandwich
m4: 2 crackers wt toppings
m5: salad with beef patty
m6: cc + cherries

tomorrow is another day

have a great day,

03-26-2009, 08:16 PM
rabbit -- Happy belated Birthday from me too, I didn't even know it was your special day... Don't despair about no weight loss, I haven't lost either, just up and down, up and down, ARGH, a couple of pounds :rolleyes:

pp, yogurt, bran
pre run banana, didn't have much time
post run, coleslaw with very little dressing, 3 chicken/soy nuggets
1/4c beans, 1/4c spaghetti, 3oz salmon, coleslaw
1/4c bran, 1/4c skim milk

03-27-2009, 10:01 AM
I haven't lost either, but I'm not sure I can see any scale change. My bf% is pretty low already. If I made some extreme changes I could probably drop it more, but I'm pretty happy with my food and exercise right now. I need to get a handle on my occasional sweet tooth binges, but even those, whether I do or don't, the scale stays in the same range.

kashi w/skim, protein shake
turkey sandwich, broccoli
bell pepper strips, laughing cow, salmon
dinner: probably grilled turkey burger and broccoli
1 hr weights
postworkout protein shake

I might run this afternoon, probably not though. I'm tired. And I like to run 4-5 times a week, not 6-7.

03-28-2009, 10:45 AM
Yesterday was POP!!!

1/2 protein shake, 2 eggs, toast
salmon patties, beans
turkey, fruit, string cheese
dinner? out with family

I'll run sprint intervals and maybe spend some time in the garage doing deadlifts and bench press just cause it's fun!

03-29-2009, 01:09 PM
Distastrous weekend BFL wise, but great otherwise.
I gave a party yesterday for my 50 th and DS 17th BD. We had the relatives coming in at 13.30, followed by general friends etc at around 1600, and we had a really good time. All in all we had about 30 people coming for the party. Also, we have a ton of leftovers, so I definitely will not be cooking for a couple of days. I will however throw out the opened wine...tomorrow.

have a great day,

03-29-2009, 02:18 PM
My Saturday food choices weren't so hot, either, rabbit!

Today's a new day!
1/2 bagel, laughing cow, protein shake
greek yogurt, berries, walnuts
lunch? sandwich or protein pancakes
rest of the day? My plan is to be on plan.

3 mile run with DH shortly.
Perhaps those weights I didn't get around to yesterday.

03-29-2009, 03:43 PM
Count me in on the disastrous Saturday :faint: I don't even want to talk or even reminisce of the food I ate for supper when we went out with friends :faint:

BUT today is another day... Ran intervals at the school track using podcast intervals, for 45 mins then came home and ate a CLEAN meal and headed to the gym, did a LBWO, it wasn't long, only 30 mins, but it was a good one...

Now I'm in the process of prepping some salads for supper, healthy coleslaw, healthy ceasar and greek salads with steaks :hun:

pre 1st workout -- oatmeal
post/pre workout -- whey shake and banana
post 2nd workout -- eggwhite omelette with veggies and oatmeal and bran with a splash of milk
steak and salad

and lots of water...

03-29-2009, 06:34 PM
For breakfast, if I have oatmeal and egg whites, can I have half a grapefruit also, or do I have to trade the grapefruit for the oatmeal?

03-30-2009, 05:12 PM
Cannie, if you are following BFL to the letter you would substitute the grapefruit for the oatmeal, or you could have a quarter grapefruit and a quarter cup of oatmeal...

03-30-2009, 07:11 PM
That is what I thought, so that is what I did this morning. For snack I had a protein shake, for lunch chicken breast, baked pot., and a salad. Supper will be salmon, salad and rice!! Doe that sound right? Oh, and I did my upper body exercise today! Yeah!

03-31-2009, 12:11 AM
Did you have a carb with your protein shake? You'd need a carb with it, strawberries, oatmeal or something like that...

Otherwise keep up the great work :bravo:

03-31-2009, 04:02 PM
No, I didn't. I will start adding that in. Thank you for all your help, this is going to be a long ride and its nice to have someone along for it!!