General Diet Plans and Questions - Body for Life

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04-03-2001, 10:49 AM
Hi everyone,

I noticed that the BFL thread disappeared. Too bad! Maybe it belongs under exercise (we've mentioned it in the weight training thread) but it has a food plan component also.

I am sorry I didn't contribute when it was here but I was still learning about it. It's an incredible program. It takes discipline but I am bursting with energy and getting stronger, healthier and LEANER every day!!!!

I was practicing the food plan for a few weeks while doing traditional weight training and now I am officially entered in the Challenge.

Any other BFLers interested in reviving the thread????????


04-03-2001, 11:16 PM
Hi Susan.

I am considering starting BFL after Easter. I need some time to really plan out my meals & figure out how I'm going to get myself up early in the morning to exercise before work. I have already lost 90 pounds but feel I need a more structured strength training program to really tone up.

I've read the book (twice, actually) and think it makes a lot of sense.

How long have you been following the program? Any suggestions?

Did you actually sign up for the challenge?

Good luck!

04-04-2001, 03:24 AM
Hi Jen,

Yes I am officially in the challenge. I'm on my second week.

I started WW in January and went back to the gym in February after a many year hiatus. I started the weight training post on the Exercise thread on this board (3fc) and found out about BFL that way. I read the book, started the nutrition program a few weeks ago and started weight training the BFL way the week before I started the challenge. I took before pictures around the middle of March and omigoodness!, they are such a motivator. As many BFLers say "I had no idea I looked like that!"

I've gone down a pant size since January and recently people that I see every day are noticing that I've lost weight.

The food plan is very disciplined but the great thing is that you can bank your cravings for your free day. As long as you are following the food and the weight training, the free day is totally yours! What freedom!
The training can be tough but if you are hitting 10s you
know it and you feel exhilarated. You feel it the next day and you know you've done well. In the short time I've been doing it (officially and unoffically), I have been making incredible strides.

Planning is a great idea. I find that the key is to have all my meals planned in advance. I do a lot of cooking on Sunday and have my week planned well. BFL is about planning, discipline and hard work but it pays off so quickly, you will be amazed. You will definitely see a lot of progress on this plan especially if you've lost a lot of weight and want to take off for the next level!!!!


04-04-2001, 05:05 PM

You have such a great attitude! I sure hope its catching.

I think I'd do well with a more structured eating plan. I'd be able to get all the other "stuff" out of the house and just focus on those foods. Right now, I have so many little "extras" that make it really difficult not to crave. Chocolate is my downfall. I was much more strict when I started on my plan (basically 1200-1500 cals/day & watching fat). I go through phases where I really eat poorly even if I stay w/in the calories.

What supplements are you taking? I've read that you have to have proof that you've taken one of the EAS products. I've used some of the shakes (I think Advantage or Health Advantage) before for breakfast or even as part of a meal. I've looked at the Myoplex or Myoplex Lite Shakes & bars. One of the othe rsupplements mentioned for weightloss was a pill (can't remember the name) I'm skeptical about taking that because one of the main ingredients is ephedrine.

I think this weekend I'm going to try to start planning menus and go ahead and take the pictures (not looking forward to that part at all!)

I'll let you know when I start. I'd love to keep in touch & get your input. Thanks for all of your tips & advice!

04-04-2001, 11:36 PM
Hi Jen,

I just ordered myoplex lite for the shakes but I use a variety of "good" shakes (no sugar, good carb/protein ratio) such as Met Rx. I make ff/sf pudding with the shakes as well. I just ordered some Myoplex bars. The meal replacement drinks and bars are because BFL uses 6 small meals throughout the day and people run out of ideas for meals so they do the bars/shakes but you don't HAVE to. If you use others, they suggest you really look at the sugar content (and the amount of carb grams that are sugar) and the protein/carb ratio (want to be as close as possible) Don't use anything like slimfast.....too much sugar!!!

I only use EAS creatine and you only have to show proof of one EAS product during the 12 week challenge, though I have more. I take creatine, L-glutamine, gugglemax and a multivitamin and calcium and Vit C since I am over 40. I don't use the products with ephedrine or ma huang in in....I don't like that feeling at all......and it screws with your central nervous system.

Today I was craving Red Lobster shrimp and pasta and I know I can have as much as I want on Sunday so it is really helpful to stay on program all week long.........knowing you can go crazy on Sunday. Like I said, the program is very disciplined during the week but as long as you follow it 6 days, you will have incredible results and a full day to go nuts. :dizzy:


The pictures :eek: are a phenomenol motivator...!!!


04-05-2001, 10:47 PM

Thanks so much for your input. I've been taking multi-vitamins for a while already.

I've looked at the before/after pictures in the book & on the website, they are amazing. I just hope I can do that!

I know I'll have to use the bars &/or shakes. I have so much trouble just fixing dinner. There's no way I could make another 3 meals a day. I think just adding breakfast & being more prepared for lunch will be enough. I just don't have the patience or energy to try to get that many meals in.

I've already warned one of my friends that she is going to have to take the pictures this weekend!

Thanks again for all of your advice & help. I plan to begin the Monday after Easter. Gives me time plan & get organized.

Good luck. I will continue to keep you posted.

04-06-2001, 01:26 AM
Great Jen!!! Can't wait to hear your experience. I have to say that after I bought the book and looked at the pix 100 times I couldn't NOT do it. I want to see that kind of change too!!!!! (the transformations are on the EAS site and the site.)

I have to say that I feel amazing. I can't remember when, if ever, the time change to daylight savings time didn't bother me....I had a grueling week too (just back from spring break). I'm eating well, sleeping well, I feel very alert and energetic and like I said, I'm not taking any products that would rev me up.

I went to the gym tonight and had a good lower body workout. Came home, took creatine and l-glutamine and fixed some chicken and whole wheat pasta. Then I took my multi and gugglemax. I was so full and yet I still have a shake left tonight.

People are noticing the change in me...I like the way my clothes are beginning to feel but the energy and lack of hunger is PHENOMENOL. And I am not counting the MOMENTS til Sunday. Every day is very do-able. Although I have some weak moments almost every day, they don't last and I don't give into them.

Can't wait to hear your experience!!!!

04-06-2001, 05:53 PM
Hi, I have just been reading your BFL discussion. I tried to do the BFL diet first - just seeing how it went with moderate exercise. The diet works out great - never hungry. Did not lose any weight. I felt that the points were too high (after converting all of it to ww). I was scared that I would not lose any weight so went onto the ww plan.

Then I began doing their work out with the ww eating. I lost 3 lbs the first week but was so sore from the workouts I could not really continue as prescribed. If you have not been doing weights or heavy duty exercising, I found that this was really difficult to be sore all of the time!

I notice that in a lot of the after photos, the people appear very "cut" like body builders. That is great if thats what you are going for, or if you are an actress/model but its not really necessary for health, is it? I just felt that was not what I was going for necessarily. I just want to be slim and minimize the cellulite if possible...not run for BFL lady of the year contest.

Well, my next plan is to just continue to lose weight with ww and try to incorporate the theory behind the BFL workouts...however, there is no way I can work out 6 x a week. Not going to happen, 4 usually if I am lucky 5.

I give all of you ladies lots of credit for your success with it....I wish I had found the same....

thanks for listening, interested in what you all think.


04-07-2001, 12:03 AM
Hi Linda,

Thank you for joining us and sharing your thoughts.

Yes, the workouts would make you sore if you're not doing the eating plan. The eating plan is designed to feed your muscles. I believe they are designed to work together. I eased into the eating plan but I definitely need to watch my protein and carb intake more carefully when I do high intensity workouts. It's very important to follow the eating plan otherwise you will be sore. Some people swear that the L-Glutamine is what keeps you from being sore. I take it every day and I'm not sore but I can't tell you if that is it or not. :)
I think that when I was doing strictly WW, I was taking in way too many carbs to accompany an intense training program like I have to watch my protein, keep my sugar lower than when I was doing strict WW, and keep the meals small and frequent. Otherwise I will be undermining those bruising workouts.

I don't go to the gym six days a week. I do cardio by sprinting/running some days, do it after my workouts on other days (not recommended but sometimes for me it is the only way I'm going to get it in). However, I used to spend 3 hours at the gym 3 days a week and now my routine is just about an hour so I actually find it much easier to break up. I'm looking into an elliptical trainer at home because of my knees but some people use a jump rope on their cardio days (cardio on BFL is 20 minutes so it's not that time consuming).

Also, I haven't lost any scale of my issues with WW is this is the measure they use. But I am down a pants size and a half. The eating plan would be too high in WW points to do without the exercise...they are designed to work together.

Some people stick religiously to the workout and food plan and don't see progress for 4 to 6 weeks. Others have reported an incredible change at 10 weeks. I am taking my pix each week and have been doing so since the middle of march and I'm not where I thought I'd be yet. I'm just believing that I can't be the only person on the planet this doesn't work for. :)

BFL is a very disciplined program. I watch the time between meals, the composition of my meals, the size of my meals, the intensity of my workouts and how well I stick to the schedule. However, I do get to go crazy one day a week and I already have that day lined up.

If you have any more questions or comments, feel free to jump in!!!


04-07-2001, 12:32 AM
Hi Linda & Susan!

Linda, I don't necessarily want to end up looking like a body builder. I mainly need to tone up. I'm down to a size 14, but I still have work to do on my stomach and thighs especially. I've been walking 3 miles a day, 3-4 times a week at about a 15 min/mile pace. I've also been weight training throughout, some at home & then I joined a gym. I have lost a lot of weight just counting calories & fat, but feel I need to switch it up some & be more disciplined again like I was when I first started.

To be honest, I'm not exactly sure how I'm going to do it all, but I'm going to really sit down & plan my meals, get rid of things that really bother me in the cabinets, and on my off days either eat out or just buy enough for that day so it's not in the house the rest of the week. As for the exercise, getting up in the morning will just have to happen.

I think WW is a great program. I've had lots of friends be very sucessful. Not every program is for every person. I think if you are happy & satisfied with what you are doing, it's a healthy program, & you like your results that's all that matters.

Susan, Wow! Already down a size & a half. That's awesome. I'm not so hung up on scale weight, I want to go more by clothes sizes. Sometimes its still hard to tell by pictures that early on. I know last year at this time I had lost 30 pounds but in pictures I feel like I looked the same as the day I was at my highest weight. I think just knowing I had dropped 2 sizes by then helped. I think that's interesting about the L-glutamine. I had never heard that before. Tomorrow will be picture day for me. I like the idea of taking them weekly, but I don't know if I want to put myself through that on a weekly basis :p

Have a great weekend.

04-07-2001, 01:32 PM
Hi Jen,

Just to clarify my size loss. I went to WW on the 3rd of January and was very tight in my pants. I lost about 8 lbs in January and was happy to be on the way DOWN but was frustrated by the slowness of the loss. Also, I tend to take in too many carbs when given that amount of leeway. For me, the wonderful thing about WW (choice!) is the bad thing about WW because given my freedom, I choose badly. I didn't do a lot of high point carbs, but I filled most of my points with carbs. Bad idea.

I went back to the gym the 1st of February. I had once had a very successful weight training routine and when I started back, I found a renewed love of weight training. I posted about it in the Exercise section of 3fC and a poster named REC mentioned BFL. I looked into it and was so impressed by the transformation pictures that I started the transition around the middle of Feb (had dropped about 12 lbs since 1/3 by that time. My pants were looser but not in a smaller size.) I tried to WW with BFL but the more I read about the physiological philosophy behind it, the more I realized the nutrition and training went hand in hand. From 3/16 to 3/26 I transitioned from traditional weight training and WW to BFL. On 3/26 I began the official challenge and sometime between here and there I dropped a pants size and these pants are loose also. Although I believe that BFL is speeding up things, I think that I'm starting to see a cumulative effect. :)

I am still making mistakes on the program. Recently I realized that my chicken/baked potato/corn dinner that I so love is 2 carbs instead of a carb and a veggie. I think I need to turn the veggie to a green one. I also forget to take flax seed oil often enough and eat too many sandwiches during the week (I try to limit myself to sandwiches 3x a week but this week I had one for lunch every day).

Also, in the book it suggests the AB routine with lower body workout, well some weeks you only do the lower body workout once so that is a long time between AB workouts. I've added two AB routines a week to make up for this. :) and I'm still juggling my schedule around to include cardio.

sorry for the ramble! :spin:


04-08-2001, 12:57 AM

Thanks for the information. You're still doing great.

I know what you mean about sandwiches. I usually have that for lunch right now, mostly for the convenience. I'm hoping on the weekends I can prepare meals so I have something for lunch that I can just heat up or fix enough at night so I have something for the next day.

I took my pictures today. I'm not looking forward to seeing those at all.

I was wondering about the Abs. That's one of my real problem areas that I want to improve. I would imagine that extra exercise wouldn't be a problem as long as you are getting in the recommended workouts as well. I'm hoping to start swimming in the evenings starting in May in addition to the regular workout. I love to swim & find it relaxing. Plus, I enjoy just going out for a walk to help clear my head sometimes.

Hope you have a good Sunday.

04-09-2001, 02:28 AM
Hi Jen,

I try to cook up a bunch of marinated chicken on the Foreman on Sunday (if I don't marinate it, it dries out by week's end) and alternate my lunch sandwiches (using whole wheat bread) with chicken and garden salad with a fat free ceasar dressing. This way I am not just doing sandwiches. Another thing I bring is yogurt and cottage cheese. If you go to the body for life clubs on yahoo there are a lot of interesting web sites with good recipe ideas.

Yesterday I had a GREAT workout at the gym. Today was free day :D and I overate as usual. I had cookies, a giant ice cream cone, bread with lots of butter, red lobster shrimp and pasta and bowls of cereal. :devil:

urp! Tomorrow back to the strict eating and gym....I love these free days husband doesn't get it...I tried to explain the physiological and psychological reasons but he doesn't get it....oh well.

I'm done for today. It's amazing that I don't really look forward to my free day but I enjoy it when it is here but I also enjoy getting back to program....


04-09-2001, 07:41 PM

I plan on doing the same thing with the chicken so I have it on hand. I think for me right now, that will be the easiest. I really just need to sit down for a while & put together a weekly meal plan.

Thanks for the info about the Yahoo sites. I'll check those out too. I found a lot of recipes on the BFL site too. They sound really good.

Right now, I am just eating as I please & I hope to get some exercise this week. I can tell that my body isn't really happy with me for not exercising. I don't feel as energized as I do when I exercise regularly. I've been really busy trying to finish up school over the past few weeks. School can't be over soon enough, although I have lots to get done before then.

I agree about the day off. I think it will help a lot psychologically. I normally did that with my regular eating pattern. On the weekends be less strict, but I think I can handle the one day a week.

Hope you have a good week.

04-12-2001, 12:06 PM
So Jen, how is it going???????????

Yesterday I made turkey meat loaf (Using ground turkey, onions, garlic, oatmeal, egg beaters, oregano, basil, margoram, salt, pepper, dash of milk, some tomato sauce). While it was baking, I boiled a sweet potato and mashed it up with Splenda, cinnamon, nutmeg and butter buds. It was such a great dinner and a nice break from my usual chicken, baked potato, green veggie dinner. I'm having left over meatloaf and an orange for lunch. I realized that this is another meal I can make on Sunday and save for during the week. This week I'm going to make up a batch of the sweet potatos! They were delicious!

I also ordered an elliptical trainer for home since my gym compadres don't seem to know what serious training is and they bug me very much. :mad:

This week my training is OFF due to the gym problems and I am getting free weights this weekend and looking into home gyms as well.!!!! Maybe time to start a thread on that!


04-12-2001, 02:34 PM
Hi Susan.

I'm hanging in there. Just trying to get everything in line to start next week.

I got my shipment of myoplex lite in today. I actually tried one of the shakes & WOW. It was really good. I ordered one of the packages that had the shakes, betagen, & Betalean. I added on some more shakes & bars. It was cheaper to get the package than the individual shakes. I'm not taking the betalean. I will probably just throw it in the dumpster.

I am going to pick up my pictures before I go back to work. Still not looking forward to them.

The meatloaf recipe sounds good. I'm going to have to try that. I'm not a big fan of the stuff, but I'm going to need lots of ideas. I've been looking at the Yahoo Groups to get ideas and the BFL website. Boy, there are lots of recipes.

Sorry to hear about the gym. Glad to hear you are getting equipment at home. I think me going in the morning will be good because there usually aren't too many people there and most of them do cardio. Some of them are pretty serious, so I don't think I'll have a problem. I have done some dumbell work at home in the past and still do on occasion.

How do you remember which exercises to do? Do you carry a pad w/you at the gym? I just can't remember what some exercises are called & need the pictures to remember. I don't want to be walking around the gym like an idiot carrying the book going "This is what I need to be doing" LOL.

I'm going to work out tonight, even if it's just the treadmill. My body has started revolting from not working out for almost 2 weeks. Funny, I don't think my body has ever reacted this way to exercise. But now I can really tell when I need more water, or need a healthy meal, or need exercise. Right now, I think I need all three.

Have a great rest of the week!

04-13-2001, 01:24 AM
Hi Jen,

I downloaded some of the forms from the book either from the eas site or the site or the site. Sorry I don't remember where I got them from! I pulled them into word and then filled in the exercises I want to do, changing them every 4 weeks (so I have 3 sets). I have upper body page, lower body page and cardio page (with the intensity levels on it, I'm just beginning to remember it on my own). Then I brought them to the gym for a few weeks. Now I know what order they go in, but once I pass my first phase, I'll have to bring them in again for a while. Also, I would write on them "not enough weight", watch form......etc. and check each time. I could have used one of them tonight as I kept starting out at too low a weight and not feeling especially taxed by the end (NOT the way to do BFL!!!!)

Sound like you are doing the right things!!!!!!!!!!!!!


04-14-2001, 11:41 AM
Body for life Links

(for plus women)

(for women)

04-14-2001, 11:53 AM
Hi Susan.

Thanks for the links & info about the forms.

I got my picures back. UGH! If I look like this after already losing 90 pounds, I hate to think what I would have looked like in a 2 piece a year ago.

I sat down & made up my menus for the next week. I also made up my grocery list from the menus only. I just have to get in & out of the store w/o buying any extra junk. I also cleaned out my pantry & fridge from all the tempting stuff.

I still need to write down the exercise program for the next week as well. I want to have everything ready so I have no excuses for not doing it.

Have you gotten all of your exercise equipment? I would imagine that will help you stick with it.

Hope you have a great weekend.

04-15-2001, 09:42 AM
I started posting on 3FC several months ago, but haven't been posting for a while now. I pretty much exclusivly post at the message board.
I thought I'd take a look around 3FC, and was delighted to find this thread. I am in week 8 of my 1st challenge. Well, actually my second challenge, as I did the challenge in 1999 before I got pregnant with my 2nd baby. But I started this challenge on Feb. 21st. I am a total gung ho BFLer. I love it.
I do my 20MAS (cardio) on my elliptical that I have in my living room. I love my precious elliptical. Wouldn't have had this much success without it, since my hubby works 24 hour shifts, it allows me to work out at home on his work days.
I take Myo-lite, l-glutamine (yes, it helps with muscle recovery/soreness, and helps immune system), and Udo's oil. I was taking Betagen, but decided not to take it anymore.
At 4 weeks, I had lost 6 pounds of fat, gained 1 pound of muscle, and lost 5 scale pounds. Bodyfat % went from 36% to 33%. Week 8 results are next week. Yeah! But I have went from a very tight size 18 jeans, to a size 16 jeans a week or so ago.
My 12 week goals are...
*lose 20 pounds of fat
*gain 5 pounds of muscle (which would add up to a loss of 15 scale pounds, putting me at 185 since I started out at 200).
*get bf% down to at least 29%
*fit into a size 14 jeans comfortably
My ultimate goals are...
*be 15% bf (yes, I want to look muscular)
*fit into a size 5 jeans
*leg press 700 pounds
*go 2 miles in 20 minutes on my elliptical
I will do at least 1 more challenge, probably 2, officially. I just can't get enough!!!
Nice to meet you both!

04-15-2001, 12:15 PM
Hi Christy!!!! :wave:

Glad you could join us. Since you are a more seasoned veteran than the rest of us, I hope you stick around! I usually post on Yahoo groups BFL and here. I have read lean and strong (lots of great info) but I have felt too intimidated to post there. I am finishing up my 3rd week or beginning my 4th (who knows it's FREE DAY!!!!)
but I have been on some kind of weight loss plan since the 2nd of January (WW before BFL) and have been working out since the 1st of February. I have gone down one pants size and can see that I am not long for this size. Body for Life is incredible!!! I have so much energy and am getting leaner EVERY DAY!

I have changed gyms and am recommitting on Monday (not changing my start date or anything but had a bad week of workouts due to the problems at my old gym) and I also have an elliptical trainer coming to my home one of these days (it's on order).

Perhaps you can share how you get the high intensity out of the elliptical. :)

Glad you posted here! Happy Training :D


04-15-2001, 09:49 PM
Good for you for recomitting. I see so many people who get off track for a few days or a week, and feel the need to start all over again. Not a good idea in my opinion. This is for LIFE! No need to start over, just move on!
I started following the BFL eating little while before I officially entered the challenge, and lost 10 pounds. So that brings my TOTAL to about 20 scale pounds lost. I am very happy about that. I just strive to meet all of my goals for this challenge. It ends May 15th!
About the elliptical... here is how I do my 20 MAS... I follow the levels 6-9 (5 at warm-up and cooldown) and my level 10 for the last level before cooling down, just like in the book. For my elliptical (Pro-Form), it has a resistance nob on the display panel, that I use to up the resistance. For warm-up Level 5, I have it on no resistance, and just go along for 2 minutes at a moderate speed. For level 6, I just go faster at the same no resistance level. For L7, I turn the nob one click to up the resistance a notch. I do this for levels 8 & 9, upping the resistance each time. For a level 10, I use the same resistance as I did for level 9, but I just go FASTER!
Your elliptical will probably be a bit different than mine, so you'll have to play around with it for a while, to find YOUR levels. You'll love it! It sounds complicated when I type it all out, but it isn't.
My elliptical has a timer/milage/speed/laps/calories burned panel. To make the workout easy for me, I taped a chart on the panel to go along with the timer. So if I forget what level I am going to, I just look at my chart. It looks like this- (*=minutes/ L= level)





This works for me great! I can just look at the timer, and if it reads 8:43 I know that I am in level 8, going up to level 9.
Well, I've taken up enough space, so I'll check back tomorrow. Have a great workout!

04-15-2001, 10:17 PM
Hi ladies.

Well, tomorrow is D-day for me. I'm a little nervouse & excited all rolled into one. I've planned (and cooked) my meals for the week. I've also planned out the exercise.

Christy, I'm glad you've joined. It will be great for me to have someone else to ask about the program. I do have one stupid question. What is Udo's oil? I've seen it on some of the other message boards, but I have no idea what it is.

Susan, How did you enjoy your free day?

Well, I need to go take my measurements so I have a starting point. Wish me luck on the early morning workout....I'm definitely gonna need it.

I'll check in tomorrow & let you know how day one is going.

04-16-2001, 12:51 AM


I think that carries UDOs. I use flax oil right now but will switch to UDOs when this runs out.

I had a very overindulged free day. two bowls of cereral for breakfast, for lunch six White Castle hamburgers, throughout the day five eskimo pies, for dinner lots of macaroni, bread and butter, roast beef and easter candy.


I'm getting up extra early to do cardio..........I can't believe how much I love waking up to free day but also love when it is over.


off to cook my meals for the week while I watch the Sopranos.

GOOD LUCK ON YOUR FIRST DAY JEN!!!!!!!!!!!!!!!!!!!!!!


04-16-2001, 03:29 AM
Flaxseed oil is an Essencial Fatty Acid or EFA. EFA's are a good fat. You have heard that Peanut Butter is a "good fat", but it isn't as good as other EFA's. EFA's are found in fish, like salmon. If you consume at least 3 serving of fish a week, then you are most likely getting enough EFA's that you need.
EFA's are consisted of Omega3, 6, and 9. Flaxseed oil is consisted of Omega 3's. But Udo's Oil is a custom blend of Omega 3, 6 &9, so you get all 3 EFA's. Udo's is a blend of Flax, Sunflower, Sesame, and Evening Primrose oil.
I bought mine online at Netrition. I take 1 tbs a day, even though some take 2 tbs a day.
It took a lot of convincing for me to start taking this! At first, I was like, NO WAY am I going to ingest EXTRA FAT!!!! But is GOOD fat. It doesn't get stored in your fat cells. It actually helps release bad fat from your fat cells. AND it is AWESOME for your skin. It makes it soft and smooth.
You can't cook with it, or expose it to heat. I just take mine straight, and chase it with water, or I put it in a Myoplex shake.
Good luck starting your first day! And feel free to ask any questions. You can even email me if you need an answer right away. I can't promise that I will know an answer, but I promise to try to find one for you!

04-16-2001, 12:55 PM
Hi there. I was posting a new thread over at the Exercise threads... thanks for pointing me in the right direction.

I am starting BFL today. I have had the book since last fall, read it, was excited by it.... but didn't have the desire or commitment to try it.

No matter what anyone says, this will be a dramatic lifestyle change. The good new is I am ready for it.

You see, over the past 6 years I have been gaining approx. 10 pounds per year. I have spent a ton of money on weight loss programs/ products (Jenny Craig, countless books, WW, diet drugs) with no success. In fact, I've regained more weight!

The BFL program seems to make so much sense for me, besides I enjoy the gym.

So, I look forward to posting here and getting to know you all better.

202/ goal for 1st challenge 190

04-16-2001, 08:27 PM
Hi ladies.

Well, I have a confession to make. I couldn't get myself out of bed this morning to go workout. I just felt so wiped out when the alarm went off.

I've promised myself that NO MATTER WHAT I will get myself out of bed tomorrow. No excuses.

I have been following the eating plan. Not too bad. Helps that I've planned the week & the shakes in between are great.

I just got my paperwork today. I was reading that pictures should be taken w/in 3 days of starting the challenge! So, I will be retaking mine tomorrow, because I took them over a week ago & they are date stamped.

Susan & Christy, Thanks for the info about the oil. I knew about flaxseed oil, but hadn't heard of Udo's.

Frosty, how did your first day go. As you can see, mine wasn't too successful.

Have a great evening. I'll let you know how tomorrow goes.

04-16-2001, 09:17 PM
Hi Everyone!

Welcome Frosty! You are correct, BFL is a dramatic lifestyle change but the longer I do it, the more I love it. I would love to do BFL and nothing else :).

Jen--is there a way to workout in the evening if you've slept through the morning? I'm sure you will get the hang of it! It is very hard to adjust to in the beginning but once you're rollling along, you are moving.

I overdid my free day bigtime and had excruciating heartburn all day today. It is such a contrast with how good I feel the other days of the week!!!!!

I also left some of my carbs home and now I had to come home and have a meal and wait 3 hours to go to the gym. My Monday is off too! But I will make adjustments.

hope everyone is doing well!
Happy Training

04-16-2001, 11:36 PM
My first day went fine. I am using up so low carb protein powder and will go to the store tommorow to pick up some new stuff.

Can anyone tell me which protein powder they like? (Brands, flavours etc). Also, what supplements are you all taking?

Thanks for the encouragement and advice!

04-17-2001, 01:37 AM
Hi Frosty,

I don't know much about protein powder but I use soy. You can't bake with whey so I use soy just to be sure. However, I find that a lot of BFL recipes say whey powder. If you buy it at a health food store, you might want to ask the pros and cons of each. I pick it up at my supermarket. Go for the highest amount of protein per serving that you can find (they vary a lot). Some people do vanilla or chocolate but I just use plain. I make fruit smoothies and throw in protein powder and I make oatmeal and throw it in there as well but I don't use it that much. If I make bran muffins I throw in protein powder (They are dense as rocks).

For supplements I take L-Glutamine and a multivitamin (both are MUSTS if you are weight training). I also take creatine and gugglesterones. Neither of these are necessary but I like to think they help. Because I am over 40 I take Calcium and to be a good doobie I take extra Vitamin C. :) There are many places on the web to order things but I tend to go to and

As far as meal replacements, I try to do shakes (Met Rx Vanilla, Myloplex Tropical, Designer Protein Berry Shakes) and not bars but I do have a box of bars and keep one or two with me at all times.

Thanks for checking in!!!
(just returned from doing cardio at my new gym...I LOVE IT!!!)

04-17-2001, 09:11 AM
Good morning all.

I just got back from the gym. Yes, I got up this morning & dragged myself in. I did the cardio and man, it kicked my butt. I sweating 5 minutes into it. I feel good though.

Susan, As soon as school is over (3 more weeks) I will be able to get to workout at night when necessary. Right now, I am just so swamped with final preparations that if I don't get up in the morning, I can't get to the gym. I'm going to try to buy some dumbells today so I can do most of the weight training at home if necessary.

Frosty, I mainly use the Myoplex light shakes. I've gotten the vanilla & cappucino & so far I like both. I've also bought Advant Edge protein powder (vanilla) and used it. As far as supplements, right now I mainly take a multivitamin & added magnesium (for me it helps cut chocolate cravings). I think I'm going to start on the L-glutamine as well. Just haven't had a chance to buy it yet.

Hope y'all have a great day. Talk to you later.

04-17-2001, 09:21 AM
Hi Frosty!
My favorite protein powder is Precision Protein by EAS. Right now, I am using Designer Protein by NextNutrition only because my bx ran out of the other stuff.
I just made up my own Cream Cheese spread using my protein powder and fat-free cream cheese, and love it on Whole Wheat bagels.
I also use the protein powder in my oatmeal (oatmeal is a serving of carb, and the pp is a protein). I put a scoop of the powder along with some equal, and sometimes (if I am not taking my udos that day and am really craving it) I'll put in peanut butter. Just don't put the powder in the oatmeal until after you have cooked the oatmeal. You cannot cook or bake the protein powder.
I also mix mine in some water, and drink it along with a banana or some strawberry's (carbs).
The supps I use are Myoplex Lite, Udo's oil, Glutamine, and a womans multi vitamin, and of course the protein powder.

04-17-2001, 11:33 AM

thank you for the advice on the elliptical. I don't know what my home machine has because it hasn't come yet but I'll try the way you have it set out when I am at the gym. Last night I did 20 minutes on the cross trainer....good workout but I didn't do interval training. I set it for fat burning just to see what it does and I was sweating like a maniac. It calculates my heart rate and when I was trying to stay in my training rate I thought I would it felt like a good workout. Not totally BFL but I am checking out these new fandangled machines at my new gym. I also did 10 minutes on the recumbent bike because I wanted to do the fit test on it. I am "average" but I guess that is better than "really horrible". :)

I am going to print out your post and try it at the gym and at home when my machine comes. Thanks!


04-18-2001, 01:45 AM
I spent almost $100 on supplements today. I got Myoplex Lite (vanilla), UDO's and glutamine. I only managed 2 shakes today... I am not used to drinking so much!
So far things are going well for me. I did my cardio today. The only thing I haven't done are my pictures. But hopefully, I will have them taken tommorow. I know they are an important part of my success!
Have a great day.

04-18-2001, 06:13 AM
Frosty- Just a tip on the vanilla myoplex (which I think comes in the recipe booklet you get with the box). I like mine with cinnamon and butter buds. Kinda tastes like a cinnamon roll! And try adding a banana, crushed pineapple, and straberries... tastes like a banana split. There are some more good ones in the booklet, like frozen fruit glace, and key lime pie. YUM!

Susan- Hey, I bet you can't wait for the elliptical to come! I love mine! And the post it with the minutes/levels are a huge help to me. I also listen to Foo-Fighter- Everlong over and over and over again! But I'm sure that is just my taste.
Also Susan (and Frosty), you shouldn't be intimadated to post on ! I love it, and I can say that if it weren't for that board, I honestly don't know if I would have made past 6 weeks! It picks you up when you are down, and gives a good kick in the a$$ when needed! I belong to a team within L&S called "Quad Squad", and we love to get new members! It is a great team, and is starting to pick up very nicely.

Have a great day!
I will leave you with 2 quotes that really get me through each and every day. The first one I got from this site, and the second I got from someone at L&S. The second one is a HUGE motivater. Really say the words over and over!

*"The biggest reason for failure, is giving up what you want the MOST, for what you want at the MOMENT!"

**"Don't let what you can't do get in the way of what you CAN DO!" -(OH, I LOVE this one!)

04-18-2001, 10:01 AM
Thank you Christy,

I started posted on L&S because you seemed to be such a great motivator on here. You are right, they are very knowledgeable!

Thank you for the quotes. It's a wonderful way to start my day.

I had my second "free" personal training section at the gym last night. We did a full body workout and it felt odd. Good but odd to work every body part in one session. It's so weird for it to be odd because I did it that way for years. Now, after just a few weeks on BFL, it doesn't feel right. However, he gave me some good pointers on exercises and form so that was good.

Tonight I do cardio and then tomorrow back to my BFL training schedule.

Hope everyone has a good day!

04-19-2001, 01:50 AM
This is going really well for me. Thanks for all of your support - it really keeps me going.
I just came back from doing my chest workout and my arms are trembling! The one thing I am having trouble adjusting to are all of the mirrors at the gym. I keep looking at myself thinking "that can't be did I ever get this fat?!" Honestly, 40 pounds really shows!! So, I realized tonite moreso than ever before how important this is for me. No matter how many 12 week challenges I need to do - I'll do it!

04-19-2001, 01:59 AM
What a great attitude!!!!

Yes, the BFL workouts are true workouts!

I was doing cardio at the gym tonight when a friend came in and she and I chatted a while then she went off to do a the meantime I did my 20 minutes of BFL cardio....she came back and said "You're done? That's it? Not much of a workout for you today, huh?" Little does she know!

And those mirrors do take getting used to but I look at them as instant "before" or "right now" photos and in a few weeks you will notice, from the mirrors, that major changes are happening.

Way to Go Frosty!

04-19-2001, 09:15 PM
I can't believe it is already Day 4 of my challenge, I can honestly say I have NEVER stuck to a program as faithfully as I have on this one before in my life.

Today is cardio, and I went for a walk along the Lake that borders my work. It was a beautiful day outside, I really enjoyed doing my cardio outside! I really focused on mentally talking myself thru how good of a program this is, and that I am going to do great!

How is everyone else doing? Thanks for your support Susan (and everyone else too!)

P.S. I checked out l & S too, but find I prefer this format of message boards. But I am lurking and am suprised at how many posts there are on that site!!! Alot of people are very committed!

04-19-2001, 11:40 PM
See you there!