Weight and Resistance Training - Starting BFL on Monday and have ?? please

11-17-2005, 11:15 AM
I will be starting BFL this Monday. I am trying to find a website that has some good receipes that fit the BFL eatting plan but that I can freeze....any suggestions??? I usually like to make my meals on Sunday to last the week,....any help would be appreciated.

Thank you


11-17-2005, 11:51 AM
Hi Kim -

I'm thinking of starting this program as well. I found some recipes here: http://www.bodyforlife.com/

I was thinking of pre making some breakfast burritos and wraps and freezing them for use later.


11-17-2005, 11:55 AM
Thank you for the info. We could be buddies!!!!

That website didn't show up...can you PM me with it.


11-17-2005, 12:37 PM
Almost all the recipes in our recipe sticky thread posted above are BFL friendly...almost. When the thread was started, the majority of posters here were doing BFL.


11-18-2005, 12:36 PM
Hey gals - I'm a long-time BFL-er trying to get back on the bandwagon, due to slipping this year and gaining back some of my weight. I'm planning on starting again on Monday as well - may I join you? I've got lots of recipes I could share as well - just let me know what kind of foods you're looking for and I can help you with that.

11-18-2005, 01:36 PM
Can I join you guys as well. I actually started on Thursday. I am going to stay on the South Beach diet and just add more protein to my diet.

11-18-2005, 04:08 PM
Hey everyone!!! Wahooo..... we have a great little group starting here.

I am anxious to get started. I do have alot to lose so I will be adding in more cardio then they suggest.

I have to go grocery shopping to get some good food in the house....lots of protien and whole grains, veggies.....yummmmmm.....Ok not really but I am sure once I purge the sugar from my system I will be fine and POP......My name is Kim and I am a pepsi aholic........lol

Have a great day everyone!!!!!!

11-22-2005, 02:43 PM
Hi everyone!

I feel like Iím late to the party, but Iíve been doing BFL for Women for about 4 weeks and would love to join your group. As you can see by my ticker, Iíve lost only 3 pounds. But because of the weight training I have lost about 13 inches! So Iím feeling pretty good about the program and myself, but still have much stubborn fat to lose. I expect it will take me 6 months or so to reach my goal.

I donít have any good recipes to share yet, but I can tell you a few things Iíve been doing over the past few weeks.
ē In the evenings, we grill almost all of our meat (usually chicken breast and various types of fish) and I steam fresh vegetables. Very quick ways to cook. I donít usually have a carb at dinner, instead I have 2 vegetables.
ē We grill extra meat each evening and I use the leftovers with pre-made vegetable salads from Trader Joeís for lunch (skipping or using only a portion of the dressing). Surprisingly filling and very easy.
ē One of my new favorite breakfasts is Ĺ c. nonfat plain yogurt mixed with Ĺ scoop of vanilla whey protein powder. Then I mix in 1 c. of fresh fruit. Because this is mainly carb, I also eat Ĺ c. lowfat cottage cheese or 1 hard-cooked egg. This is a little more than what BLF recommends per meal, but I need a bigger first meal of the day.

One difference between BFL and BFL for Women is the acknowledgement that 20 minutes of cardio 3 times a week isnít enough for most women to burn fat. So I am doing quite a bit more, usually between 180 and 240 minutes per week over 4 or 5 days.

I hope you all have a great first week and look forward to hearing about it!!

11-23-2005, 10:54 PM
Hi everyone...

I have been reading about BFL for some time now. I have been dieting for over 7 months and have lost 116 pounds. I am still at 31% BF however and want to loose maybe another 25 pounds (give or take). So I have been hemming and hawing about buying the book, every time I go in Barnes and Noble I pick it up and then put it down thinking, geez..can I really spend the $26 this week on something other then bills and groceries? Recently I have become hooked on visiting the Goodwill and the other day as I was checking out the book section, the lady that works there brought out a whole cart of books to put on the shelf, and lo and behold, one of the ones she put up was BFL..brand new, looks like it had never been read. And it only cost me a quarter!! What a find! I was over the moon!

But to make a long story short...I read the entire thing last night and I think this may be a good program to take me where I want to get body wise. So count me in as well!

My only concern is the weight training and increasing the weights each set. I have a limited dumbell set, and changing the weights on and off of them for each set is a pain in the neck. I think I need to get a second set perhaps. How does everyone else handle this?


11-24-2005, 01:11 PM
After three weeks I joined a gym. It wasn't so much the inconvenience, because I have a lot of weights at home, but a safety issue. The amount of weight that I was squatting with a free bar at home was way too heavy to hoist up onto my shoulders without a squat rack or cage.

It is possible to do BFL at home if you have a wide range of weights, but I found it a lot easier and safer in a gym


11-26-2005, 10:17 PM
hey all,
i've been doing bfl for 5 weeks now and would like to join you all.

01-10-2006, 12:37 PM
Hi there,

I too, just started BFL, but I'm wondering why this thread stopped so abruptly...where is everyone? :(

01-10-2006, 01:05 PM
Hi Everyone,

I'm another BFL newbie (started yesterday).Are any of you vegetarians? and if so how do you fit that around the BFL food programme.

I also want to do more cardio , at least 5x a week but i'm not sure whether i should do the weights or the cardio first.Does anyone know which is best?

Good Luck :carrot:
P.S the server cut me off last time i tried to post maybe that's why it suddenly went quiet. :listen:

01-10-2006, 02:25 PM
Do the weights first unless you are breaking your exercise into a morning and night session. If you do the cardio first, you won't have any energy for the lifting.

The servers have been very busy- it's resolution time, you know ;)

Why don't you join us on the regular weekly thread? Some are doing BFL, some are doing their own thing. Most of us started with BFL or similar programs :)


01-11-2006, 05:27 AM
I have a little question about this, my weights and cardio are always separate sessions, but usually on the same day. So do your glycogen supplies get replenished after you eat and then it's effectively like you're exercising (be it cardio or weights) with full glycogen levels so it doesn't matter which way round you do them?

Also what if you do arm weights, then running, does it matter which way round you do them since you're using different muscles? (Apart from the tiredness for lifting...)

01-11-2006, 11:40 AM
I'm another BFL newbie (started yesterday).Are any of you vegetarians? and if so how do you fit that around the BFL food programme.
I would think vegetarianism would be extremely difficult to do because you need quite a bit of protein at each meal. If you eat beans and tofu they still have more carbs per serving than protein. Adding a whey protein powder to each meal would be good but boring after a couple of weeks. IF you are strickly a no REDmeat vegetarian you can still eat fish, chicken, eggwhites...

I also want to do more cardio , at least 5x a week but i'm not sure whether i should do the weights or the cardio first.Does anyone know which is best?I always do weights first, and it's what is recommended... Make sure your cardio is INTENSE :tread:

Have fun!

Join us on the main thread too....

Also what if you do arm weights, then running, does it matter which way round you do them since you're using different muscles? (Apart from the tiredness for lifting...)I still do weights BEFORE cardio no matter what body part I am training, like you said you will still have the tiredness of lifting...

01-11-2006, 12:38 PM
Thanks fo the advice Ilene.:)
Although i'm a non meat eater i do eat fish and eggs and I have been checking out the recipe thread here too, i'm amazed how versatile c.c is !!( I've always thought it was just something my mum ate with a salad when she was dieting).

I tried doing the upper body workout for the first time today and i found it 10times more difficult than what i've been used to :o . I'm not quite sure of which weight to use for my first set so by the time i'm on the second or third with the heavier weights i'm really struggling :?: It hasn't put me off though I will just need to invest in some personal coaching till i get to grips with it.:carrot:

P.S Happy Birthday Ilene :balloons:

01-11-2006, 04:31 PM
Shush -- You're a quick study girl, CC goes with everything :lol: ... If you are non meat eater you should have no problem at all with BFL, I don't eat that much red meat myself maybe 1-3 times/week...Do you eat chicken?
Thanks for the BD wishes :o

01-11-2006, 04:39 PM
Ilene, No chicken either (even though my nan used to try and tell me it wasn't like real meat:D ).

I've already tried the cc. cheesecake with lemon and lime jelly :T and tonight I switched the mozerella in my veggie lasagne with cc it was a bit watery but it pretty much tasted the same. I love sour cream and chive dip and i've read that blended cc with chives and spring onions (scallions??) is just as good so that will be my next experiment.

01-12-2006, 04:37 PM
OK. So i've read the books, i've checked out previous threads and now i've booked some personal coaching at the gym. BUT i'm more confused than ever the more i learn the more questions i have :( .

For example :Some people have said they need cardio at least 5x a week.My PT said that was too much (as does Bill Phillips) 3x 20 mins is enough.BFL for women says 30 mins of cardio. :dizzy:

When to eat ? 2hrs before workout.1hr before workout. Within 45mins of finishing a workout or leave at least an hour after a workout.:dizzy:

Use the protein shakes or forget about them and concentrate on low GI foods:dizzy:

I've either read these or been told them from a PT.

To all those that have been there and done it. What worked for you?

Or is everyone different and i've just got to experiment with all the different ideas?

01-12-2006, 05:28 PM
If you are just starting out, my advice is pick a plan and stick to it. We are all an experiment of one. BFL cardio wasn't enough for me to lose weight, but I was already close to my goal weight and already exercising alot when I started BFL. It was actually less exercise than I was used to doing.

The same goes for eating. BFL says do your workouts on an empty stomach. I passed out the first time I tried to lift on an empty stomach. Not a good way to get stronger or fitter. I still have the scars. Some people get naseous if they eat too close to a workout, some (like me) get naseous or lose consciousness if they don't eat. Personally, I can eat while lifting. I can eat while doing just about anything :lol3:

If you get everone's expert opinion (including everyone on this board), read every book, talk to different trainers, you will get so much conflicting information that you'll be paralyzed. "Analysis paralysis". There isn't only one right way. There probably are plenty of right ways for every person. And what was right for you as a beginner isn't going to be right for you six months from now. So...pick a plan and jump in :)


01-12-2006, 08:57 PM
Dang Mel, you said that so well :bravo: Ditto what Mel said !!

01-13-2006, 12:11 PM
OK, i'm going to stop reading about it, stop talking about it and

:coach: JUST :censored: DO IT (BFL Bill Phillips version that is )

One more question :o What is a considered a good ratio for carbs/protein as regards food and protein powders ?

Thanks :wl:

01-13-2006, 06:49 PM
The GNC whey protein powder I buy is 20g protein and 1g carb, I make a milkshake with strawberries, half a banana or whatever fruit I have... I aim for 20-25g of protein and carbs/meal doesn't always workout that way though...

01-23-2006, 01:00 AM

I found a link on BFL for vegetarians. Lots of information.

01-23-2006, 07:46 AM
Thanks for that lulu, it's just what i've been looking for.:hug: