Weight and Resistance Training - BFL/BB #70 - C3FC Week 5

Howdy y'all!

Hope you are all having a SUPER weekend! We have been pretty busy here...Friday night Jim and I babysat my nephew, who LOVES to play "Connect Four" with Jim (even though Jim beats him most of the time). Jim says to him "I'm going to ROAST your butt in this game!" and little Nixon says "Nah-uh, my butt is cold!" :lol: WHERE does he come up with that stuff???

And yesterday morning I had my riding lesson, the first one in a couple of weeks...I was smiling through the whole lesson. I really missed the horses and riding - hopefully once I get my own wheels I can hang out there more often and get some extra riding in - along with doing barn chores which by the way are real great fat burners!

Next week I start my all-new CPB. I am SO EXCITED especially after hearing your experiences with her new program. I'm hoping as well that Jim will like the recipes that are on the menus so I won't have to make him something different (usually when I make chicken I fix him some rice or something along with it).
Besides he could stand to lose some bodyfat himself :)

Lana - living in California...it's hard to AVOID Mexican food. Jim and I were both raised on it! Actually when we were in Canada last year by week's end, we were jonesin' for a burrito. Ya gotta have the GOOD STUFF to really appreciate it. Jim still misses the peameal bacon we had in Niagara on the Lake with breakfast - makes our 'Canadian' bacon taste like blaahhhh...

JC - didja get my PM? Let me know!

Mel - you're doing so well! I agree with you on the syrup thing. There are a lot of different sugar free brands on the shelves here right now - I buy the Cottage Grove 'cos it's only $2.39 a bottle, compared to Atkins at $7.00!!! ALL the Atkins products seem way overpriced to me. Are they all that good? I'll have to look for the Log Cabin one - I've seen the "light" version which has 40 calories/serving but not the sugar free. Guess I'll have to look harder...

Maggie - That's why I stopped doing calipers. I would get so many different readings that I just said the heck with it, and go strictly by 'look and feel' (Clothes size and mirror/photos). However I MIGHT weigh myself next week at the start of CPB, and then the day before I leave for London. Like Mel, the scale doesn't budge very quickly for me...so I'd rather just trust in the size tag on my jeans! If I ever got to a size 2 it would be a miracle though. I'm happy at a 4, but want a lot more leg definition! Patience, hard work and most of all NUTRITION - which is the tough part for me - are what make that happen!

I'm going to make myself a Pamcake right now...later all!

Hi ladies!
I hope you've all had a lovely weekend, it was quiet around here the past couple of days.

I made a ton of chicken breasts in the oven today with the foil, I think it's Rich's recipe from L&S? All I can say is OH MY GOSH!! Why have I been wasting my time poaching chicken for so long? That was the easiest, most delicious way to stockpile chicken breasts. No clean up, no babysitting, just easy delish chicken. I made 9 breasts...3 with garlic, lemon and ginger; 3 with mexican seasoning, lemon and garlic; and 3 with garlic and salt and pepper. Some free day I think I'll do the Mexican recipe and make some burritos and enchiladas with all the fixins :spin: Sorry, just can't escape the pull of Mexican food...

BTW, Happy Anniversary Mrs Jim! I do hope you and Jim have a lovely dinner out.

I started my higher cal zig zag today. I have decided that I'm going to go what I call the "cnik" route (cnik from L&S), working out hard and heavy and eating lots of clean clean food to make muscles. I'm going to build the muscle and let the fat melt off and not worry about the scale or the calipers. I'm just going to do measurements, pictures and the pants-o-meter. I want bigger arms and more definition in my legs.

I'm going to post a new recipe in the recipes thread for homemade corn tortilla chips. You can eat a lot of them for not many carbs. A little processed but okay every so often!

Take care! :strong:

This week end has been dreadful- Tribble , our super affectionate Burmese cat died suddenly Saturday at noon. She was only about 6 years old, but her kidneys failed all of a sudden. So sad....then I started but having a "free sample" of chocolate biscotti at Whole Foods ( which ought to be renamed " Really Tempting Fattening Foods Cleverly Marketed", which just set up cravings for the rest of the day. A martini ( my first drink in 12 weeks), a bucket of popcorn, and a large bowl of ice cream and a candy bar later, and you might as well have buried me with the cat.

Let's just say those new jeans don't go on today. However, got my new menus from Pam, and judging from the number of cucmbers, tomatoes and bags of lettuce and eggs I bought, the damage should be pretty short term. If your menus look like mine, Karen, you're gonna be doing a lot of extra cooking for Jim. My son looked at the 8" high pile of cucumbers, tomatoes, lettuce and 1 shredded checken breast sittin atop it, and said seriously" Mom, if you eat all that, you'll never lose weight" :lol: :lol: I was still sitting there chewing cucumbers when dh and ds had both finished their meals.

The Log Cabin syrup is pretty cheap, BTW. The only Atkins thing I've ever bought is a hazelnut syrup the I use literally 1 drop of in my coffee every morning. Just to make it smell good. Can't even taste it, but the smell is enough to fool me.

Well ladies- onto week 5???

Susan- where are you? How're you holding up?

mel

MEL!!! You lose your poor kitty and you are asking about how Susan is? You are a real gem gurly! I am so sorry for your loss and I totally understand the free food thing. I would be a dribbling mess if either of my dogs died, I don't even think I would be able to go to work. :(
I know what you mean by food also - I was shopping last weekend for my food - we nearly had to get a second trolley but that's besides the point - and hubby was grabbing the lettuce and he yelled to me how much do you need? I looked at the list and said "1.3 kgs hone" - to which he just stared at me and said - how much was that again??? Yeah I know it worked out to 6 whole lettuces just for me. He looked at me dead serious and said - babe, you can't eat that much lettuce in one week! I strolled over to him and said just bag it baby! I can't believe how much lettuce is in the fridge at the moment.

My Party on Saturday night was good. I didn't drink of course (too many calories in alcohol) :^: but I did have a piece of cake. My friends from soccer got me the best present ever - a night flight over Sydney harbour for 2 hours followed by dinner! Ray and I are going to have the best time! I love flying. Anyway we had two late nights in a row (1am and 3am) and last night I wore the wrong thing to bed and was wondering at 2am why I wasn't sleeping (I was too hot) so I got up and stripped and slept soundly until 6am.

I got up for weights this morning and did Pam's new routine for me and it killed me! I did my first lot of moderate cardio yesterday and it was awesome but whoever said it was an adjustment - was right! I wasn't sure what to do so I decided to start running and just work out a pace that would keep my heart rate at 75% of max as Pam suggested. Anyway it was a really comfortable jog so I decided to do 40 minutes as suggested (40-60mins) and see how I went. Well at 40 minutes I was still feeling great so I went on and did the whole 60 minutes. By the time I finished my foot was asleep and my butt was starting to really burn - it was awesome! Anyway I stepped off the treadmill after an hour and I had run 8kms or 5 miles non-stop! I was floored - I had no idea I could run that far!

Syrup - the one I get sent over is vermont brand I think - 1/4 cup on has 10 calories (I use 1/8th cup)

Moxie: those chicken breasts are yummy aren't they?

MrsJim: Congratulations on the anniversay - mine is in 3 weeks as well! I had a burrito last night in my menu and geez it was yummy! I had no idea it would taste so good - even with 1.5 whole bell peppers in it! I chopped them up really finely and then mixed a little salsa with them and it was delicious. I got your PM by the way and responded a little while a go. Thanks for that.

Well I had better do some work!

I hope that everyone is well!! Where's thunder??

JC

Mel: I am so sorry about your kitty. :(

I have 3 furfaced putty tats and they are all about 3-4 years old (1999 was the year of the "new kitten"). I am sorry to hear of your loss.

We are thinking of you. :grouphug:


MrsJim: Happy Anniversary!!!

As for me, I am sick as a dog (despite the zinc and all the other remedies). I went to Dallas for a callback weekend. Meaning that me and 12 other candidates went down for interviews and were wined and dined by the firm later on in the evening. The day lasted from 9 am to midnight. I not only went there with a cold but the Texas ragweed did me in as soon as I got there. It was insultto injury. I was just so sick. I couldn't hear, I couldn't talk and I could barely breathe. I was in such bad straits all wkend that I doubt very much I will get an offer. I was the old sick person. Put me on an ice floe and set me out to sea! :lol:
The younger, non sick people were chatty and flitting from place to place. I was pretty ill. I am still ill and I have to go to school in a bit.

I didn't eat much over the weekend so I didn't have to worry about clean/not clean. I am not hungry AT ALL. I also am not working out because I have no strength and no energy.

I have to be in school until noon and then I am coming home and getting back in to bed.

sniffle,
Susan

COULD SOMEONE PLEASE TELL ME A LITTLE ABOUT BODY FOR LIFE?? I AM INTERESTED IN BECOMING HEALTHY AND ACTIVE-NOT DRUGS, EXTREMLY LO CAL'S OR COUNTING EVERY LITTLE CALORIE/FAT, ETC.

MESSAGE TO MELIRIS:
MY DEEPEST SYMPATHY. AS YOU CAN TELL, I LOVE KITTIES! AM FAMILIAR WITH BURMESE, AND UNLESS YOU'VE HAD ONE, YOU CAN'T TOTALLY COMPREHEND THEIR APPEAL. I TOO HAD A FOUR LEGGED LOVED ONE PASS AWAY TOTALLY UNEXPECTEDLY-IT IS AWFUL!! PLEASE REMEMBER THAT THEIR ARE SOOO MANY KITTIES THAT NEED A LOVING HOME LIKE YOURS...WHEN YOU ARE READY. MANY LOCAL HUMANE SOCIETIES WILL PUT YOUR NAME ON A LIST FOR SPECIFIC BREEDS AND CALL YOU WHEN ONE IS SURRENDERED. MY 'YOUNGEST' IS A RUSSIAN BLUE WHICH I WOULD HIGHLY RECOMMEND!! VERY AFFECTIONATE BREED ALSO.

How's everyone doing today??

Mel: I am SO SORRY for your loss...remember though, that Tribble is waiting for you at the Rainbow Bridge - you'll see him again someday, I'm sure of that! http://www.tierrescue.org/bridge.htm
Rainbow Bridge

Just this side of Heaven is a place called Rainbow Bridge.
When an animal dies that has been especially close to someone here,
that pet goes to Rainbow Bridge.
There are meadows and hills for all of our
special friends so they can run and play together.
There is plenty of food, water and sunshine and our
friends are warm and comfortable.

All the animals who had been ill and old are restored to health and vigor;
those who were hurt or maimed are made whole and strong again,
just as we remember them in our dreams of days and times gone by.
The animals are happy and content, except for one small thing:
they each miss someone very special, someone who was left behind.

They all run and play together, but the day comes
when one suddenly stops and looks into the distance.
His bright eyes are intent; his eager body begins to quiver. Suddenly, he breaks from the group,
flying over the green grass, faster and faster.
You have been spotted, and when you and your special friend finally meet,
you cling together in joyous reunion, never to be parted again.
The happy kisses rain upon your face;
your hands again caress the beloved head,
and you look once more into those trusting eyes,
so long gone from your life, but never absent from your heart.
Then you cross the Rainbow Bridge together...

*Author Unknown*

Momcat - WELCOME! If you haven't already done so, check out the 'sticky' at the top of the BFL/BB forum for some general info and links. I also heartily recommend that you procure the book - you can probably find it at your local library. (A gentle reminder as well: Typing in ALL CAPS equals shouting - didn't know if you were aware of that).

Susan - hope you feel better. Traveling whilst feeling like total crapola is definitely NOT fun. :( Rest up!

JC - you are making me SO excited to get the new routine from Pam! I can't wait to start!!!

Mel again - Well, actually Jim has been eating pretty much crap most of the time. McDonald's, Taco Bell, bagel dogs, chicken pot pies, Grape nuts, etc. He said he doesn't want me to bother making two separate meals. What a sweetie - but he could stand to eat A LOT healthier!

We had a great free day yesterday - Jim's getting a band together and we had a guitarist come by to audition. I liked his style a lot - plus he's a columnist for my favorite paper, the San Francisco Chronicle, which I've been reading since 1st grade! After the guy split we went to Celia's and chowed down, then went grocery shopping. Later on we stopped by Yumi for our weekly frozen yogurt fix. So I'm back on plan today!

Oh well, back to the grind!

Hello girls,

Mel ~ sooooo sorry to hear about your cat.... I love cats too...

MrsJ ~ great poem....and HAPPY ANNIVERSARY!!

Moxiegirl ~ love your journal I had a peak at it... I just may copy your workout....I need something new....

SusanJe ~ hope your are feeling better soon...

JEC ~ your new plan sounds great.... and VERY filling.... I think that may be my problem I don't eat enough....

Mommycat ~~WELCOME to our world...

I am back on track today.... I had 4-5 days in a row where I could not control myself... I had to really talk to myself last night to get it back on track... I MUST loose....and I feel so much better when I eat properly.....

Anyway, I's gots to go :lol: ... Later all.....

Mel: I'm also sorry to hear about your cat :cry: It's always so hard to lose a beloved pet. I still miss my dog, who died 10 years ago.

Susan: Sounds like a bad weekend to have to meet and greet. I've been in a similar situation -- trying to impress when I feel like crap. It's good that your listening to your body, though, and taking it a little easy.

Everyone else sounds like they're doing pretty well. I had a good weekend, although a little too free on free day. I've reined myself in, though, and am looking forward to a very clean week.

I have 4 more weeks for my 1st challenge. I can feel a definite (positive) difference in how my clothes fit. But, I don't know about lbs. lost, because I decided to tackle the scale monster -- I put my scale away until the end of the challenge. I'll give a full report on lbs. and inches lost then. So, that's motivating me to stick with the program. I want some big numbers to brag about in a month. :D

I also ordered the Body Revival book recommended by MrsJim. I always need some extra motivation, and I'm hoping it'll give me some workout suggestions for post-1st challenge. I'm thinking about whether I want to do another BFL challege (although maybe only 10 weeks, so I can have Christmas week off), or a Camp Pam-type thing, or what. Any thoughts?

Hope everyone is hanging in there. Mox

P.S. Welcome Mommycat -- I'm a novice at this BFL thing as well, but really appreciate the support and advice given by the other people here. I think you'll like it. M

Just popping in real quick - trying to play catch up. Been out of town.

MrsJim - Happy Anniversary! Hope it was swell! Love that poem! I've seen it before - brought tears to my eyes the first time I read it and again here. I think if you're an animal lover - it touches you.

Mel - What can I say - I'm so sorry for your loss! I've had animals all my life and it never gets any easier. They are a part of your family - and in our house four legged family are sometimes more welcome then the two legged variety! I've buried them all in my heart - each one's unique personality. Sending you big hugs and prayers to heal.

Susanje - Take care of yourself - hope your better soon!

All you gals are simply awesome! Such enthusiasm - speaking of animals - you all remind me of those tenacious Jack Russell Terriers - had a couple of them too! Taught me lots about life! Hmmm - need to pull out those lessons!

about my kitty. Well, the family's kitty. The dog is mine. But I do miss her, and the dog keeps running around the house looking for her favorite play-toy. The "Rainbow Bridge" poem is lovely- I think you posted that once before, karen. I have to tell you, tho- the bridge between Niagara Falls NY and Niagara Falls, Ontario is called the Rainbow Bridge because is goes so close to the falls and all the mist creates a rainbow on sunny days. But both towns are 2 of THE TACKIEST places to mar the face of the earth! So when I first read it, I pictured Tribble sitting curled up in the rainbow mist, but the next image was of the mcD's and Madame Toussauds Wax Museum! YUK!

Anyway, I was back on track Sunday, feeling like a carb-out slug, and today's been 100% with an awesome chest and tri workout. Hit a couple of new PR's with weights (must be all those carbs from Saturday).

Anybody else find they can barely gag down CPB "dinners"? I'm on the 5 meal a day plan, and the volume is staggering. It's all real calorically light, but there is so much of it I can hardly look at the plate.

Mox: If you are still doing well with BFL, I'd suggest sticking with it for another challenge. Or do the BFL nutrition if it's working for you and try a split workout. I do a 4 day split that I really enjoy- gives you a little more time to work on specific muscle groups.

Susan- Sorry you are so sick, must have been a pretty horrid weekend :(. With all that ragweed, you don't really want to live and work in Texas, do you? You sounded so happy when you were in NY I thought you'd want to head back east.

JC- Your lettuce story cracked me up! I can't even buy it all at once. The fridge just won't hold all "my" food as well as family food. When I was doing BFL nutrition, they basically ate what I did with some extras. But giant plates of lettuce with squash, vinegar and chicken breasts is where they drew the line. Now it's like the years that my grandmother lived with me and I had to cook 2 seperate meals most of the time.

Can't remember who else mentioned the Dave Draper book- mine arrived Saturday and I've been hip-hopping thru it. I love the way he writes. after reading his women and menopause chapter, I feel like less of a failure for not being able to have a sleek middle. Still will work for it, but now I understand why it's so #*!!ing hard for me.

mel

Another fine day in sunny Sydney! Not much time right now so I will keep it short.

Susan: sorry to hear that you are ill sweety! I hope you feel better soon.

Momcat - Nice to meet you! :)

MrsJim: the new menu is awesome and it is more food than I was eating before - especially veggies. My pants are feeling looser already and I tripped on the bottom of one pair of pants last night because the back edge was on the ground which only means one thing! they are hanging lower on my body so my hips are slimming again. I think it's all the running I am doing. Pam wrote to me and said that I should be aiming for the final 15% BF now and that I should look awesome because I have a good muscle base. What a gem she is! I was having a bit of trouble focusing on the future because I don't know what I am going to end up looking like! It's hard not to have a role model, I want someone with the same bodyshape so that I can realistically strive for it. :dizzy: Do you know what I mean?

Lana: I would definately say that most people don't eat enough and I don't mean protein or complex carbs - I mean fibrous veggies etc. I ate 2 VERY large salads yesterday and I couldn't believe how much they filled me up!

Thunder: NICE to see you! I love Jack Russell's my neighbour has 2 of them. They actually grew up with my Beagles so my boys are probably more energetic than normal Beagles. Jack Russell's are like little grey hounds when they run!

Mel: Yeah my dinner last night was incredible, I tried to read while I was eating so I just kept shovelling it in my mouth without noticing and then when I was nearly finished I only noticed so it didn't 'think' like I had eaten that much. That's why I posted the quote on L&S from my co-worker because my meals were huge yesterday. I seriously wasn't eating enough veggies before. I really get the feeling that the weight is going to drop off now.

Hubby is threatening to turn on the back fridge now (garage) so he has some room for his food somewhere! I think it may be a good idea. :s: I know what you mean by certain bodyparts being so hard to slim - for me it's my hips and thighs. But I think that with Pam's program - I have a chance now!

Well I hope everyone is doing well - I have to go to the mall and get some more Protein powder (Special Tuesday).

Take care all!!! :D

JC (aka rabbit ) :lol:

I have been following your progress since you started your challenge. I need a new approach to dieting and this looks like the ticket. Thanks so much to you who answered my newbie ?'s and invited me to join you on this thread.

I started the challenge on Sunday but I am a day out of sync with exercise, I didn't start that until today. It was TOUGH, I quit after the 3rd exercise but finished my sequence tonight. I think I have all the equipment I need for the moment, it is in my dingy, dusty basement so some cleaning and straightening and cheering up the space is a priority to getting all of the exercise elements in place.

I'll post my menu for today. Maybe you guys could trouble shoot me a little?

Breakfast: 1 whole egg, 2 egg whites scrambled w/ about a T. of 2% lowfat cheese and oatmeal with 1/4 cup skim milk and sweet and low

Snack: Clif Bar, green tea - this clif bar had 230 cal., 10g protein and 39g carbs. (This is a meal that I eat on my commute to work, it is a little early but the last chance to eat before lunch and I do get up and eat breakfast very early so it is about 2 hrs. after 1st meal)

Lunch: Baked chicken breast (that yummy recipe found on this site), kale and mustard greens sauteed w/ garlic, 1/2 sweet potato

Snack: Cottage cheese and pineapple

Snack: MetX bar this had 300 cal. , 25g carb and 34 grams protein (before this I am fading fast, I am driving home and thinking what to make and really just wanting to eat NOW, I had planned to broil some salmon and find a carb but decided to eat something quick and make last meal of the day my major supper meal.)

Nap cause I really needed it!

Supper: Big green salad with spring lettuces and spinach, green pepper, carrot, onion, mushrooms, tomato, and 3 oz of tuna with about 1 T Ranch dressing and red wine vinegar, cracked pepper and salt. Cantaloupe.

I have a lot of weight to lose. I am not a stranger to strength training but more in the vein of the workouts on Firm Videos of late. There have been periods in my life when I did circuit training. I have enjoyed the feeling of worked out muscles today as I flex my upper body.

I am so excited about this challenge. It should end the week before Christmas which I think is great timing. I am hoping for some great results!

Since I am around at the moment I thought I would help you out.

Firstly, I just wanted to establish that you are trying to do the BFL program by the book? If so (which it sounds like you are) then the following advice if BFL which doesn't mean that that is what I am necessarily doing ok? But I did do 2 challenges BFL style so I kinda have a good idea on it.

I would say that BFL is more an approach to life and lifestyle than another diet. The changes aren't just physical on this program a lot of them are mental which I am sure that a lot of those who have succeeded would agree with me. So if you are looking for a quick fix or something to do for a few months and then go back to old habits again then I suggest this may not be for you. If you are looking for a healthy lifestyle with loads of energy and feeling fit then this is DEFINATELY for you. I hope it is btw.

The exercise is tough at first but believe me you body adjusts quickly. Keep going at it and trying to complete the workouts with good form. If you start slow and easy then you are less likely to injure yourself, don't worry your strength will catch up with you.

As for the food;
breakfast - there isn't enough protein in this meal. An egg is 7 grams of protein and an egg white is 3.5 gms. So if you had about 4 egg whites and a full egg you would be ok. Also, go easy on the cheese and milk, some people find it doesn't help their progress and cut it back - but it's your choice. Oatmeal is a great carb but make sure there isn't any added sugar in it.

Bars: I don't like bars for during the week but I do understand the convenience of them. They are full of junk normally and not enough protein so I would substitute them with real food or some protein powder and a piece of fruit.

Lunch: Sounds yummy! Make sure that 1/2 baked potato is a big enough portion size for you though.

Cottage cheese and pineapple - is another great meal - well done!

The only major concern would be veggies! You need to add some more veggies in there. The veggies at supper are great but what about during the day?

Supper - looks delicious also!

I know how you feel when you have a lot of weight to lose - but could you quantify what 'a lot' is? There are a few of us here that have lost a lot or need to including myself so I just wanted to clarify. So far I have lost over 50 lbs and have about another 20-30 to go.

Look forward to seeing you around more!

JC :D

PS Karen did I do ok???? :lol:

Thanks! That was very helpful. I have a question - how many grams and carbs per meal? Oh yes, I am going by the book. I am new to the lifestyle and am trying to take it (the book) very literally. I can tell by reading posts on this thread that you guys have been through this and have 'advanced' to some new techniques.

Well, I sure hope this will turn into a way of life. I have posted here at 3fc forever. I have followed the Prevention Millennium Diet for almost 3 years, initially losing 35 lbs. but lately I have lost my discipline and I feel some of those lbs. creeping back. It is time for something new and improved. I am used to 6 meals spaced thoughout the day but the way things are counted are much different. For instance beans are considered a protein on PMD and I have eaten a lot of beans in the last years.

Honestly, I think I need to lose about 100 lbs., I am in good shape for a fat person though. I have hiked the hilly trails in my home town (central Arkansas) weekly for about 10 years and I have been kayaking for about 1 1/2 years (my passion by the way). I have good muscle tone albeit covered w/ way too much fat. I am in good health though at almost 49 I am really aware of the fact that I need to get the lbs. off. By the way, I just read this weeks issue of People, the story about Oprah and her new svelte self. Just think of her and I would say my weight history has pretty much paralleled hers. I got a kick out of her quote "50 is the new 30" - I relate! I digress.

One more ?. About milk, should it be avoided entirely? I can see that calcium would be taken care of with cottage cheese. I would like about a 1/4 to 1/2 cup a day to moisten oatmeal and to put in coffee, but will rethink that if it is forboden.

It is success stories such as yours that has really gotten me interested in BFL. I have about given up the hope that I could really lose all the weight I need to. I do feel very motivated by the success you ladies are having.

The grams per meal is dependant on your size and muscle mass but from what I have learnt about a lot of women between 20-25 grams of carbs and 20-30 of protein works well. Experiment with it a bit and see what works for YOUR body though, since everyone is different in some way.

Congrats on the 35lbs!! Any weight loss is hard and you should be proud of what you have already achieved.

Yes beans are a carb on BFL.... I think (I don't eat them) but just refer to page 83 of the book for the food list and if it isn't listed then check here with us and one of us should know!

I really admire Oprah - as hard as she has found it she still keeps perservering - and I respect that. 100 lbs is a fair whack of weight though so I will warn you it won't happen overnight! But you CAN do it, a lot us already have or are in the process. It took me personally 10 months to battle that 50lbs off - but at least I know it ain't coming back now!

With milk - I don't like the word forbidden at all. Nothing is forbidden on BFL just the timing is different. You can eat anything on a free day! But anyways like I said a lot of people stay away from milk entirely some have a little bit and some a lot. It's personal. FOR ME personally, I still have non-fat milk in my coffee (2-3 cups a day) but I refrain from it unless it's in a specific recipe, which is rare. I use water for protein powders etc as well. So the bottom line is it's your choice.

If you want motivation then you have come to the right place! Try lean and strong as well - www.leanandstrong.com
It's an awesome site and a lot of us post there as well.
Take care

JC

Had a few minutes to post before hopping into the shower after my cardio...

Ledom - so glad to see you here! :) JC gave you some really great info. Four words: GO BY THE BOOK. Palm/fist works well as far as most foods - but there are some foods (eggs and cottage cheese come to mind) that are 'fluffier' than palm/fist. In that case, count grams initially until you get a feel for it. And I also encourage you to post/lurk at Lean & Strong - I highly recommend Tall Jen's (TJ's) daily menu thread, which she posts each morning from Monday-Friday. You can post your daily menu there for her to critique and give some helpful tips - it's also great to read the thread and see what other folks are eating for menu ideas!

And don't worry about the 100 pounds. I know it seems insurmountable - I've been there myself - but you CAN do this! Again, go to Lean & Strong and browse through the Transformation Gallery for REAL PEOPLE. The thing about the photos in the book is that people tend to get very skeptical about the authenticity of them...if you ever get a chance to see the video "Body of Work" which is basically a documentary about the first transformation challenge that Bill Phillips organized, you'll see him discussing people who 'fake it'. Believe me, the photos are REAL, both in the book and the L&S Gallery - in particular check out Pam B's AMAZING transformation. She is inspring!

I EMPHATICALLY agree with JC regarding the bars. Most protein bars are loaded with crap. Actually I believe ALL protein bars are loaded with crap - not to mention the fact that they're QUITE expensive - especially for what you get. As for Clif Bars, for endurance athletes like Lance Armstrong, they're all well and good - that man chews through carbs like nobody's business - but if you're trying to burn fat and gain muscle - well, fergit about it (same goes for SlimFast bars and products which are basically sugar - which will make you hungrier and crave more sugar).

At L&S there was some lively debate regarding milk. I would STRONGLY suggest sticking to the list on page 83 of the book for the most part. There are lots of veggies and fruits not on the list that would be perfectly acceptable for BFL purposes. Milk is NOT on the list because it would be a carb - and if you look at the nutritional info for milk, you'll see that most of the carb grams are derived from sugar. In addition, milk has no fiber to keep you full and satisfied, so all in all that makes it a poor carb choice IMO. To get that good protein, stick with cottage cheese - check our Recipes thread for a great easy cottage cheesecake recipe - one of my favorite things for when I have a yen for something sweet!

I also admire Oprah, and hope that THIS TIME she's able to stick with it. I read the article this weekend and it appears that she's emphasizing weight training, although after thumbing through Bob Greene's latest book I'm surprised she is - he downplays its effectiveness by saying it's useful but not as 'important' as cardio. Stick around here for a bit, and you'll find that weights and nutrition are MORE important than cardio - as muscle burns fat 24/7 - although cardio does have its place. The first 12 weeks of BFL, you should concentrate on learning the program (including planning ahead for meals and workouts), eating clean, and putting intensity into both your weighttraining and cardio workouts!

Whew! now I MUST hop in the shower. More later!

Thanks for your reply.

I have been looking at the l&s site. How do I get to the transformation gallery and too tall jen's menu? (I did see her pic and she is amazing) I am a little lost over there as far as finding my way around.

No problem!

When you get to the L&S site - on the left frame click on the button labeled "Libraries & Pics". Some more buttons will drop down - there are actually two transformation galleries - one is archived and one is current. Feel free to look at both!

TJ's menu thread is on the Main Message board, but just to make things easier - here's the link to today's thread http://www.leanandstrong.net/cgi-bin/BBS/leanandstrongf.pl?read=347353#347353

Hello girls,

Ledom WELCOME!!!!! :grouphug: so nice to see you here... As you can see I have been here for a while now, and really enjoy it... I have done one 12 week Challenge did NOT loose weight on the LYING scale, but have lost INCHES...At the moment I am pretty stable and feel Great!!!!! AND that IS my reason to follow a healthy lifestyle....

The only thing I can add to JEC and Mrs.Jim's comment is THROW THE SCALE OUT!! Follow the program by the book and you WILL succeed....

Well I'm on lunch gotta go again......always in a rush it seems these days...

Hi Ledom - Sorry forgot to welcome you in my previous "pop in" post. Don't despair about the amount of weight - I have AT LEAST that much to lose too! And although I am not exactly focused right now these ladies are very inspirational.

I have to say one thing though - STAY AWAY FROM THE SCALE! I completed one BFL challenge and lost 1.5 pounds BUT people around me could see a huge difference. I let that darn scale determine my success and along with other happenings in my life, let myself go again. I regret that now - but that is one HUGE lesson I just wanted to pass on to you. That - and to let you know that you are not alone in the amount of weight you have to lose. The program works - besides the L&S galleries check out Bodychangers.com too - lots of inspirational stuff there too! Believe me I understand the overwhelming amount of time/work it seems to reach your goal but looking at these transformations makes me keep hope. Stick to body measurements and pictures and how it makes you feel.

Catch ya later!

Eagerly awaiting my NEW CPB coming this weekend...yeehaw!

Mel - I got so wrapped up in answering Ledom that I forgot to address your last post...Jim and I were in Canada last September on one of my business trips (stayed in Niagara-on-the-Lake - GORGEOUS little town) and we did go to the Falls. The Falls and parks were lovely but you are so right about the tackiness...I thought I was at Fisherman's Wharf in SF for a moment with all those wax museums and rides!

I've posted that "Rainbow Bridge" with the TIER (True Innocents Equine Rescue) link in the past. TIER is a wonderful group that I support as much as I can - if y'all have a few extra moments, read some of the 'success stories' on their website - they will touch your heart. One of my favorite stories is the one on Precious Gem http://www.tierrescue.org/PreciousGem.htm

I'm so glad you are enjoying Dave Draper's book! The chapter on menopause is short - but it's the most insightful thing I've read on the subject (and written by a GUY no less). I wish I can get my boss to read the book - maybe I'll loan it to her to read on our flight to London next month...

WOW - it never ceases to amaze me with you guys in the states and your issues with the scale. I can't believe the **** they put you through as a kids that makes it so painful for you as an adult. I remember Karen (MrsJim) telling me about her parents weighing her in like she lived at WW or something. That's amazing - I didn't even own a scale in our house and never stepped on one until I was about 16 yrs old at the gym.

I am so glad that I live in a country where it isn't such a big issue. I would hate to feel that way about something - like it controls me. Good on you girls for staying away from it! You don't need it to control your feelings about yourself - you are BETTER than that!

(getting off my soap box!)

JC

Hi Ledom: WELCOME!!! this is the BEST group on the internet!!!

woo hoo!!! Stick with us and you can do it!!!

Hi everyone!

I am still down for the count. Stayed home in bed today with soup and toast.

Mel: you are right, I do want to go to NY. This is a Texas firm with a New York office. I would need to practice in Dallas a year or two but with the debt I am in for school, that might be good. Go to Dallas, make good money with a low cost of living, pay off student loans and head to NYC with a much better financial profile than I would have right out of law school.
(MrsJim, isn't TJ in Dallas???????)

Dallas/NYC is very much on the table because (drumroll):

I GOT THE OFFER!!!!

I am very excited that even with my sickness they found me very impressive. So I am about as excited as a deathly ill person can be. Also, I rec'd a callback today from a Palo Alto firm and while I would prefer to do the Dallas/NYC thing, I am glad that I'm still getting some bites during interviewing season. it will be nice when this is over.

I appreciate everyone's kind thoughts. I MISS exercising (I was so into it before being felled by this thing) and I cannot wait to be back to it. I LOVE hearing about you all and your progress.

Thanks for being here,
Susan

Howdy everyone -- I finally got my machine at home set up so that I can log in here. Yeah!

Congrats Susan, on the offer! I worked at a law firm in Chicago right out of law school -- a type of corporate financial aid, because it allowed me to pay off my student loans in a few years (instead of 10). And that's when starting salaries were a paltry $70,000. :lol: But, I'm doing civil rights work right now -- less pay and still a lot of stress. :( But, everyone has their stressful days . . .

Ledom: Welcome aboard. I'm doing my first BFL challenge -- 4 more weeks to go. Before I shelved my scale (about a week ago), I had lost about 15 pounds. (I started out at 236 lbs, and would like to get down to about 150 -- so we're kinda in the same boat, weight-wise.) I had a slump a few weeks ago, but the great people on this thread inspired me to keep going -- and I feel much better doing so. Since I'm still a novice, I'm not really the best person to listen to, but . . . (you knew that was coming :p ), I use a little bit of milk (skim or 2%) in my coffee. I figured that I wasn't going to go coffee-free (although I've cut back on my consumption), and I hate it black. So even though the milk isn't on-plan, I figure I'm in this for the long haul, and need to find a way to continue living my life with little luxeries (e.g., coffee) while being 99% clean. I feel the same way about the protein/carb bars. I don't rely on them in general, but because I'm sometimes in court or in meetings, I take them with me when it would be too difficult for me to take other food. I've learned the hard way that I need to eat every 2-3 hours, or I go crazy. Hope this helps.

JEC: In addition to the terror of public weigh-ins during grade school (ugh -- I still have horrible memories of that), my friends and I were just reminscing (sp?) about another horrible, self-esteem-busting event at school -- the "President's Physical Fitness Test." Does anyone else remember this terrible day? At my school, we would sit around during gym everyday, doing nothing, and then have to -- out of the blue -- do this national fitness test. The test included a couple of things, including running a mile and, for girls, doing the dreaded "flex arm hang". Public humiliation at its finest. :mad: So, one of my friends (who's also been lifting weights) and I have agreed that we going to work hard over the next year so that we can try to do a flex arm hang. How's that for motivation!!!

Gotta go to bed now -- I have to drive 2 hours to spend 10 minutes in court, and then drive 2 hours back. But enough whining for now . . .

Peace, Mox

Well done Susan - CONGRATUALATIONS!!!!

Mox: we had to do a similar test in the military but it was a 1.5 mile run, sit ups, push up, shuttle run, flex test and the flexed arm hang. We had to hold ourselves up there with out chin above the bar for a minute. It was hard!! We had to practise a lot to pass that one.

JC

Mox: definitely would love to do civil rights work!!! Like you, I like the idea of paying off my student loans in a few years instead of 10.

I too use 1 percent milk in my 1 or 2 cups of coffee per day. Back in my first challenge I did the first cup in an MRP to avoid milk (made a "cappuccino" using MetRx classic vanilla and coffee and cinnamon and a pinch of vanilla jello pudding mix)

back to bed (breaking into a cold sweat being up and I have an interview in the morning. even though I have an offer i can't renege on on campus interviews. I had to cancel one on Thursday because i was so sick and career services was NOT happy with me. )

Thanks for the warm welcome Lana, thunderheart, susan, and mox. Lana, good to "see" you again.

Today went well. I didn't have trouble with the cardio and I'm not hungry. For some reason my home computer doesn't drop a list of links on the left when I go to the library on leanandstrong. I did manage to open up those photos at work though. You're right, they are inspiring. I am so into figuring out and learning the diet I have been spending a LOT of time on the computer. I copied some recipes today. I am looking forward to a day off when I am not so busy so I can read the book more closely. Like anything new, the learning curve seems pretty high at first. Thursday I have some extra time and plan to take some before pics and my measurements.

You know, I have been overweight so long that I don't even get upset that I have so much to lose. As long as I feel a little improvement I am on top of the world. Somehow I have forgotten to be uncomfortable with my weight, until I start gaining that is. I do feel every pound over the status quo.

We'll see how that lowerbody workout goes in the morning.

Once again thanks for your welcome and encouraging words. I look forward to getting to know you better. Mox, glad there is another relative newbie - I like the idea of a challenge confined to a specific period of time, makes it seem more manageable somehow.

Susan -- Congratulations on the job offer, and hope you're feeling better soon.

Ledom -- Welcome to BFL! I started over a year ago, and feel strong and healthy. I've lost a fair amount of fat, but still have a ways to go. Anyhow, this is the way we (my husband, Brian, does BFL with me) feel best eating and working out.

Hope everyone is doing great with C3FC. Brian and I started our version (Camp Team Tigger) at the same time, and it's helping a little to move us off our plateau.

Talk to you later!

Carrie

Hi ladies!
I'm glad to see that everyone is doing well and making such great progress!!

Susan--CONGRATULATIONS! That is so awesome. I think you've got a good plan down, make some money and then head to NYC. Although you shouldn't pass over Palo Alto, as it's lovely there, the weather's perfect, but probably more expensive than even NYC.

Welcome Ledom! BFL is really a great choice, and on this program there's so many ways to see progress other than the scale. You can count inches lost, strength and cardiovascular endurance gains, and flexibility, all of which helped me immensely during my first two challenges.

About milk--I have to admit that I drink milk pretty regularly, but only in a protein shake after weight workouts. When I did regular BFL, I didn't drink it at all. Now, though, my goals are a little different and I do drink it in those shakes, mainly because I want the simple sugars in the milk post-workout.

Also, don't be afraid of not getting enough calcium. When I first started BFL, I had to convince my mom over and over that as long as you're lifting weights, you're doing more good for your bone density than any amount of milk can do for you. There is some new research out that clearly establishes that the #1 way to prevent and treat osteoporosis is to perform regular weight bearing exercise (walking, running, LIFTING) to increase and preserve bone density. I still take a calcium supplement though, and keep in mind that caffeine and carbonated beverages do tend to leach calcium out of bones. I don't worry about it though, just keep it in the back of my mind.

Good to see you around, Carrie and Mox. Glad to hear things are going well!

I have to get ready for work...breakfast, get dressed, assemble meals for the morning. It's Open House and the preschool I work at tonight, so I'll be eating at strange times all day!

Have a GREAT day!!
Maggie

CONGRATULATIONS SUSAN!!!


ok, off to work and leg day....

mel

Hello girls,

CONGRATS SUSAN....:grouphug:

I've been reading the October Muscle Mag, and found an article that I really enjoyed., called "25 Tips for Rock-Hard Muscles!" I thought it would be interesting to post one tip/day for a while to give us motivation and ideas.....I hope this is ok? I'm not sure if I should start a new thread, but Mrs. J, if you think I should I will....

TIP O' THE DAY:

TO SUCCEED, YOU MUST FAIL:
Choose a force that becomes challenging at the last repetition.. In other words, at the end of the set you are unable to complete another full repetition with good form. If you routinely subject the muscle to a stimulus that it is unaccustomed to, it will adapt to the stimulus -- thereby producing a bigger, stronger muscle.

There you go the first tip....I hope you enjoy....

Have a great day girls.....

SUSAN!!! How wonderful - let me offer my most heartfelt congratulations... you have been working so hard on your law degree that you must have a great feeling of accomplishment!

I think you are totally doing the right thing. Palo Alto is a nice town - I love the Stanford University area especially - but I'm sure you know that it is REALLY pricey in that area, housing-wise(I dunno if it's MORE expensive than NYC but I'm sure it's darn close). Dallas has GOT to have a lower cost of living and that will assist you in paying off that student loan. Besides, you just might end up liking it enough to live there...and I do believe that Tall Jen (along with Hottie CB) live in the Dallas/Ft Worth area (somewhere in TX anyway!). Robb, Little Chyna, Swlsue (who did AWESOME in her first competition earlier this year) are amongst the other L&Sers who live in Texas. I have never actually been in the Lone Star State - one of these days I must pay it a visit.

Mox - aaggghhh you just brought up a lot of horrid memories of the "President's Physical Fitness Test". Actually I believe the concept is a good one - especially these days with kids being SO out of shape - it's truly sad :( but I just KNEW I was going to fail. I remember some of the 'tests' we had - climbing that knotted rope (which I couldn't do), chin ups (nope), pushups (no way!), etc. Actually in high school we didn't sit around the gym all day. We TRIED to sit around but Coach Dooley was a real slave driver - once a week the entire PE class had to do a run around the perimeter of San Mateo High School (it's a really big property BTW) while he drove after us in a golf cart and shouted 'encouragement' to us through a megaphone. NO KIDDING.

School weigh-ins - actually I don't remember that. I think being weighed in front of my three (normal weight) sisters was bad enough...did you ever read that book by Judy Blume called "Blubber"? You just reminded me of that book when you spoke of the school weigh in.

Lana - I don't know about a new thread - but that's up to you. How 'bout just posting them here in the regular weekly threads? Or in your journal (if you've set one up that is!). Speaking of the new journal function - I think it's a super idea - I might start one of my own next week when I start the NEW CPB!!! Can't you tell I'm excited at the prospect of starting a new program???

MILK. Despite appearances to the contrary I am NOT a milk hater. It's just that I would rather have a more filling carb. Of course on Free Day, sometimes I do have cereal with milk, and of course frozen yogurt. I've never cared for coffee (unless it's in a Starbucks Frappuchino - the fresh ones, not those bottled ones you get in the store) which is pretty weird considering that the only flavor of Myo Lite I buy now is the Capuchino Ice. However, it sounds to me that the idea of putting in a bit of vanilla protein powder in your coffee instead of milk just might be tasty! How's about this - making some extra strong coffee, and some coffee ice cubes, and using the coffee and coffee-cubes instead of water and ice in your protein shake? (Remember, I don't drink coffee so I might be a bit off on this).

Ledom - You have such a great attitude :) and that will really help keep your motivation up. Like you said, there is a definite learning curve to this thing - heck, I'm still learning new stuff! My first Challenge - the first four weeks I didn't have the book (I had borrowed it from the library and had to return it during W1). After a month I broke down and went to Barnes & Noble to get my OWN copy, and I must have read it every single night. One great tip - go to the BFL 'official' website and download those Daily Progress Reports for your workouts and eating. Each night before bedtime, sit down and PLAN your meals and your workouts. This REALLY HELPS keep your eating and workouts in line!

Not seeing the frames on Lean and Strong? Are you on a Mac by any chance? try this link: http://www.leanandstrong.com/ls.html and see if you get the frames. Either that or send an email to QZ who is at admin@leanandstrong.com - he might be able to lend a hand.

Carrie - So nice to hear from you again! Don't be a stranger! :)

Hi to everyone else out there!

It is TERRIBLY windy here in Northern California today - yet still warm. We had Pacific Gas & Electric come out last night to turn on our gas heater because nights are chilly now...of course Sparky was the happiest kitty on earth. He could hardly wait to sprawl out on his little fake-fur rug and snooooze in front of the warmth. We also 'nipped' him a bit (gave him some catnip that is - we don't do it often). He was in 7th heaven - basically he was one stoned kitty! :lol:

Back to work - more later I hope...

Well, I was a little off in my travel estimates yesterday -- it took me 2 1/2 hours to drive to court (it was raining this a.m., and the expressways around Chicago are particularly bad whenever there's bad weather), only 5 minutes before the judge, and then 2 1/4 hours back into the city. Not the most efficient use of time, huh?!? :dizzy: The worst thing was having to find a gas station so that I could stop for a bathroom break -- I swear, I can't go more than a hour between breaks, with all of the water I'm drinking.

MrsJim: I agree with you that kids should get more exercise these days -- I have a teen-aged cousin who seems to do nothing but exercise the remote control. :lol: What I hated the most in high school was that we didn't even train for the fitness test. Our P.E. teacher (a male) never made us girls do anything, which in hindsight was a bad thing. But in high school, the last thing I wanted to do was sweat!

Notwithstanding the travel, I've been eating really well today -- I took some food in my car (a la MrsJim). I also followed Susan's food prep plan and made up a whole bunch of chicken, cabbage, and sweet potato containers. Yummm.

I'm doing my UBWO tonight. Ciao, Mox

Hey guys,

I hope that everyone is doing ok. I am disappearing for a few days to guy buy another house in the country. I will be back on Monday though - Sunday for you! so I hope that you all have a great weekend.

Take care

JC

PS - Got my cooler pack and ready to go :D

Looks like everyone is pretty busy today. I've been consistently busy all day, but nothing unusual. Looking forward to yoga tonight. Hope all is well with everyone. Peace, Mox:)

Hey there Mox...

I think a lot of us CPBers be hangin' out at the new Camp Pam B board at L&S...what a great idea of Pam's! :)

I am JEALOUS of JC now. House shopping for her SECOND home already!!! I would have to win the California Lotto to even THINK about buying here as real estate is INSANE around these parts.

I've actually been pretty busy myself...but will post again later - just getting ready to pack up right now...

ok- Susan is sick in bed, Karen checked in, and JC's either asleep or housebuying....and here I am.

Got through another low/low day, just cardio and abs so not passing out at the gym! I still have only lost TWO pounds! I swear my body is like the Borg on Startreck- just adapts to anything. Tho at my dr. appt today he asked me how much weight I'd lost since I saw him 6 months ago, and didn't believe it when I said only 2 pounds. He wanted to know where I was hiding it, so I flexed biceps and quads for him and he started laughing. (This is a rheumatologist- he don't see me nekkid!). I'm scared to have bf% done, cause if nothing has changed, I may flip out and give up. Not really, but it sure would be depressing.

Saturday is the end of my current 12 week challenge. Guess I'll just keep going til probably Thanskgiving week. Pam had me do two weeks of less intense workouts when I started with her, so I already feel like I got a break.... don't want to stop now!

Well, hope everyone is doing OK and just being quiet today,

mel

I'm still here and checking in every few hours to see how everyone is doing. Tell me about Camp Pam Brown. I saw her pic over at L&S, but that is all I know about her.

I think I'm doing ok. I'm not hungry, that's for sure. It seems every time I turn around I'm eating and eating well. Is this right? I'm used to measuring things in cups and by weight so I sometimes wonder if I am getting the portions right.

I made the banana bread muffins today and I think they'll do fine for my meal that I eat while commuting and I can do away with the clif bars.

Tomorrow is UB again and after my first try at it I am intimidated, but looking forward to it at the same time. I did love feeling that worked out soreness the next day.

Well, my first free day is coming up and I notice that all of you seem to hold back a bit even though it is free day. I am having free day food fantasys, not because I'm hungry but I'm thinking about foods that aren't on the diet. We'll see how I handle it when it actually comes.

Well, despite the advice to get rid of the scale I am weighing. At some point I know I'll need to stop. I am losing the water weight and that is a sign to me that I am doing well.

I am also giving up diet coke as part of this new lifestyle. I have to say that may have been the hardest part of this week. My last one was on Sat. I have been noticing that this afternoon is the first time I haven't had to deal with the withdrawal headache. I am wondering if I'm through the worst of it now.

:)

Hi ladies!
I'm so glad to see that everyone is doing well, and everyone seems to be so busy. I'm so glad that today is Friday, even though my weekend will be busier than I like. My dream Saturday--a big cup of coffee, a wicker rocking chair, and a brand new book to read. Yep, I'm easily pleased.

Ledom--I have to admit that I for one still do not hold back on free days. I did a four-week stint with Pam's program and for the first time in a year, I only took one free meal a week. I am the BFLer who would start out my free day with a workout, then come home from the gym, eat a couple bowls of cereal for breakfast, pizza for lunch, something else for dinner (spaghetti, Red Lobster, mexican, etc.). And plenty of candy and potato chips in between. I still struggle with the feeling that "I'm not going to be able to eat this again for a whole week" on my free days so I know that I tend to over-indulge. But it keeps me on track for the next six days and I have not seen my results decline from doing that. During my first challenge, I don't think I cheated at all, not once during my clean-eating days. As motivation, I used to keep a running list throughout the week of what I was craving and then make sure to eat it on my free days.

As for not being hungry, that's exactly how you're supposed to feel on BFL. You shouldn't be hungry or overly full, just satisfied. I find that when I eat this way, I'm never starving and I very rarely get an upset stomach after eating. It's only on my free days that I remember how miserable eating regular food makes me feel.

I have a funny story about diet coke and BFL. I have a friend who did a BFL challenge and decided to give up diet coke during the week. Her first free day came around and she drank 21 cans of diet coke!! She found it better to have a few servings throughout the week. I simply can't give up my caffeine--a cup of coffee in the morning and SF iced tea in the afternoon are my guilty pleasures. I like to drink DC on my free days when I go out to eat.

Mox--I used to commute for 1.5 hours each way to work every day (from Santa Cruz to San Jose, CA). I hated it and will never ever live somewhere I have to do that again. Good for you for staying on track while you're doing that!

JC--Hope you have a great weekend!

Anyway, I'm off to get ready for work. Have a great Friday!!
Maggie

Hi y'all - got to finish up that research project I started yesterday but thought I'd pop in for a few minutes.

Mel - I could NEVER give up my Diet Coke...I was raised on soda pop! :) If it keeps me eating clean and I'm drinking all my water, I don't see the harm in one or two Diet Cokes a day... but different strokes for different folks...and I think you're doing awesome - just IGNORE the scale - concentrate on those size 2 jeans!!!

Ledom - you don't know about Pam Brown? She is simply amazing - not to mention a very sweet person indeed :) She is a member here but she is so busy she doesn't get a chance to post very often but I know she's checking on us! Here's a link to her L&S profile: http://www.leanandstrong.net/cgi-bin/BBS/leanandstrongf.pl?profile=pam+b. And you can see a ton of photos of her competing in the L&S Picture libraries...

Anyway, Camp Pam B (CPB) is an 'advanced' customized training/nutrition program that Pam markets through her company, Customized Physiques. It is totally awesome - but I'd recommend that you do at least 1 or 2 BFL cycles (12 weeks each) before jumping into CPB as it is much more advanced. I've said this before - BFL is "Bodybuilding 101" for beginners and that is why it is such an awesome program - CPB is like Stanford University, ya know? A lot more disciplined!

Maggie - I'm like you on the Free Days. Totally wild - but not nearly as bad as in the beginning. I really feel that if you're eating clean the rest of the week, eventually you will get totally nauseated by all that grease and rich food! My first challenge, Jim and I would go have a HUGE breakfast out on Sunday morning - eggs, bagels, sausage, pancakes, home fries - at Stacks' in Burlingame. Then later in the day, usually Mexican food (including margaritas) at Celia's...followed later with a pint of Ben & Jerry's or Baskin-Robbins Ice Cream. I think the change came midway through C2, when I had a yen for Kentucky Fried Chicken. One piece and I nearly gagged, it was so greasy! Actually the same thing happened (not sure if it was before or after the KFC incident) when we went to Round Table for the pizza I had been craving...I could only eat ONE PIECE and even that was a struggle...

Back to work - later all!

OK - I don't feel so bad about what I'm craving for free day tomorrow. I won't go into the gory details, but pizza is tops on the list.

My decision to give up diet coke comes from being totally out of control with it for a long time. In the last 20 years I have had enough for a lifetime, maybe two lifetimes. I'm an "at least" 6 a day d.c.aholic, if it was just 2 a day I'd not be so determined to kick it. This is not going to be something I'll do on free days. Right now I am saying finisimo - I'm done with it. Not caffiene in general, just d.c., I am reasonable about coffee - 1 to 2 cups a day is all I require, same with tea. Headache is still gone so I think the worst is over.

I'll check out the CPB website, I figured from all the posts that it was an advanced thing.

Maggie, what are you reading?

Hey, I made it through my workout this morning - I think I am up and running now with UB.

I'd be interested in hearing from any of you ladies that work out at home. What kind of equipment do you have? I have a bench, dumbells up to 15 lbs. and a barbell. My bench is very simple. As a dedicated shopper, I am sure I'll be eyeing the sporting good stores for an upgrade though if good sense wins I'll just be looking. I think I can make do with what I have, at least until I "earn" new goodies.

Okay, taking a break from my research...

Ledom - hopefully Susan will have a chance to chime in regarding home workouts. I love my gym :) besides our place is very tiny and most of the 'extra space' is taken over by Jim's studio equipment!

Right off the bat I would recommend Power Blocks - I think you'll find that 15 pounds for DB's isn't going to cut it for long. PowerBlocks are totally adjustable and you can buy them in different weights. I've tried them out at equipment stores and they are AWESOME. Don't be put off by the price - just think of how much it would cost to buy a set of DB's in each weight and all the space they occupy. Their website is at www.powerblocks.com - there's also a dealer's list there as well.

Watch out with Weider equipment - I've heard stories that the weight can be a bit off by as much as several pounds!

You might also want to invest in a Swiss (inflatable exercise) ball. Great for doing ab/back work and you can also use it as a 'bench'.

Whew! back to work I go (after Meal #2 that is).

You're right, 15 lbs. is probably already not enough. I'll be doing some looking around. I look forward to hearing what Susan uses. Space isn't a problem for me. I think working out at home will be my best bet, but time will tell.

Oh yeah, thanks for the links. I just went to CPB - WOW!, and now I'm off to look at the power blocks.

Another Question????? How many pounds would you think I'll need at some point?

Ooohhhh good question. It's really up to your body - everyone's different. If I was going to buy powerblocks, I'd get the ones that go up to 60# at least - to make sure I'd be okay for awhile. In addition, if we had them around the house Jim would likely use them as well. They actually go over 100#. QuadZilla (Erik at L&S) who posts here occasionally, has PowerBlocks - at least I saw them in his home gym back in July.

If you do a search through Susanje's posts, I think she's listed her equipment in the past. I remember she has an elliptical, Swiss ball, bench and maybe PowerBlocks but don't quote me :)

You could also ask at L&S - you'd get a ton of answers!

Thanks for taking time to answer all my questions. There could be a gillion more coming!

and I say...BRING 'EM ON!!!

But do check at L&S as well...you'll likely get a quicker response - I've seen answers posted to queries within 2 minutes there...

Our little BFL/BB forum is hand-in-hand with L&S - most of us here lurk/post there as well - come on over, they won't bite ya!

I am always amazed at the support that you all provide for each other here! Wow!!

Congrats Susan!!

Welcome Ledam! It sounds like you are getting the hang of things.

MrsJim - You're on deck! I'm working on your plan right now. I've gotten kind of behind this week as we had some legal paperwork and insurance issues to take care of before I officially........................................ ...........................................
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QUIT MY JOB!!! Woooohoooo!!! It's a dream come true, but a scarey place to be at the moment.

All you Campers are doing GREAT!! I love to hear your funny lettuce and cucumber stories!! The grocery store employees love to joke around with me. They can always tell when it's my week after contest. I take it a little more easy on the lettuce, cucumbers and eggs. :lol: :o I calculated at one point that I was consuming 10.5 dozen egg whites per week!! :yikes: I should just start my own chicken ranch!! :chicken:

Well, I better get busy. I would love to check in more often... hopefully things will settle down a bit in a month or so. ;)

Keep on rockin' and rollin'!! You're da best!!! :yes: :cb:

Pam